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Post by mrky03 on Jun 2, 2006 21:05:53 GMT -5
Keith, I get pumped just reading about your training sessions! Does'nt make sense why they don't allow cross overs, the promotors are missing out on alot of extra entry fees and a lot of the best competitors come from the masters division.
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Post by masterschamp on Jun 3, 2006 8:30:55 GMT -5
Keith, I get pumped just reading about your training sessions! Does'nt make sense why they don't allow cross overs, the promotors are missing out on alot of extra entry fees and a lot of the best competitors come from the masters division. Thanks, Joel....coming from someone as accomplished as you, it means alot! Yeah, I would love to do both the Open and Master's division.....I don't have to choose right now so we'll see how things go.
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Post by masterschamp on Jun 3, 2006 9:01:35 GMT -5
Saturday, June 3, 2006 AM QUADS
(work sets only)
Squats 405 x 8,8,7,6 Hacks 6 plates x 10,10,10 Leg Extension 100 x 15,15,15,13 Leg Press 10 plates x 30,25,20 :oOUCH!!!!
TREADMILL: 25:00 on highest incline @ 3.4
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Post by TNA on Jun 3, 2006 9:06:32 GMT -5
And you're able to walk after this? Holy crap!!! Nice workout Keith!!!
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Post by RUBICON19 on Jun 3, 2006 12:31:52 GMT -5
:oOUCH!!! is an understatement!
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Post by chanman83 on Jun 3, 2006 13:02:06 GMT -5
HAAHH they just dont' know how KEITH does legs... MONSTA workout Keith!
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Post by bodyfx on Jun 3, 2006 15:04:03 GMT -5
Your workouts are not of this earth!! Who in the hell is responsible for such torture? It just isn't right! You better tell your trainer to back off or he might just kill you!!
Oh, wait, I am the psychopath behind all of this!
The only thing that will be killed as a result IS YOUR COMPETITION! Lights out suckas!!
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Post by bodyfx on Jun 3, 2006 15:50:46 GMT -5
Keith,I like how you take an exercise,then add one tro make it a SS,add another for a Tri-Set,then another to make it a Giant-Set.....................never thought of this and I`m definately gonna` give it a shot. Just the kind of insanity I love when training. Tim, I invented this type of training a few years ago, and actually introduced it in an article that I wrote for Iron Man last year. I named this type of training, "Add-On-Sets," and it has been incredibly successful at helping trainees break through plateaus. With MC, however, its just par for the course!
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Post by masterschamp on Jun 3, 2006 15:55:35 GMT -5
Your workouts are not of this earth!! Who in the hell is responsible for such torture? It just isn't right! You better tell your trainer to back off or he might just kill you!! Oh, wait, I am the psychopath behind all of this! The only thing that will be killed as a result IS YOUR COMPETITION! Lights out suckas!! That's the secret...there ain't no secret!!!!!! All I do is whatever Coach says to do. ( Although it tends to be a little painful! ) Here is the secret psych up he has me perform before a particularly brutal set..............#bheadbanger4ga#
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Post by masterschamp on Jun 3, 2006 16:06:00 GMT -5
Saturday, June 3, 2006 PM HAMS/LBACK
(work sets only)
SL Deadlift 225 x 9,9,8,7 Seated Leg Curl 130 x 12,12,10 Lying Single Leg Curl 70 x 15,15,13 Adduction pin 10 x 20,20
Partial Deadlift 405 x 20,15,12,9 #aseeingstars5gt# lower back screaming!
( but I left the gym with a smile on my face!)
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Post by mrky03 on Jun 3, 2006 17:21:07 GMT -5
Intensity for imensity! Totally insane Keith, I love it!
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Post by RUBICON19 on Jun 3, 2006 18:12:48 GMT -5
Next time Im down south I am looking you up and we are hitting it!!!!!!
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Post by blade on Jun 6, 2006 11:00:03 GMT -5
If this forum is correct; HAPPY BIRTHDAY KEITH SEE YOU IN SEPTEMBER!!!!!!! #bbenchpress4zy#
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Post by Intensity on Jun 6, 2006 11:08:46 GMT -5
Hardcore workouts… i hope for you that you wont receive extra working sets as gift from Eric! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Good job!
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Post by masterschamp on Jun 6, 2006 20:21:04 GMT -5
Okay...finally got to posting yesterday's and today's workouts:
Monday, June 5, 2006 AM CHEST/CALVES
(work sets only)
Bench Press (concentric stage reps) 275 x 8,6
SUPERSET: Inc Flye 70 x 10,9 Inc Hammer Press 315 x 10,8
SUPERSET: Weighted Dips +25 x 10,10 Flat Flye 65 x 10,10
DROPSET: Cable Crossover 70 x 10..drop..60 x 8 ..drop..50 x 8
SUPERSET: Calf Press 315 x 10,10 Standing Calf 365 x 10,8
DROPSET: Seated Calf 185 x 10,10..drop..135 x 8..drop..115 x 6
TREADMILL: 25:00 on highest incline @ 3.4
Monday June 5, 2006 PM DELTS/TRICEPS
(work sets only)
Seated Press (1 and 1/2 reps) 225 x 10,8
SUPERSET: BB U Row 115 x 10,8 Bent Lateral 60 x 10,10
DROPSET: Cable Lateral 60 x 10, drop 50x8..drop..40x6
SUPERSET: Ohead 2 Arm DB Ext 65 x 10,9 Lying Extension 110 x 9,7
SUPERSET: Pressdowns 130 x 10,10 Dec Smith CG BP 275 x 8,7
DROPSET: DB Kickback 40x10..drop ..35x8..drop..30x6
Tuesday, June 6, 2006 AM BACK/TRAPS
(work sets only)
WG Pullup (lower over 8 secs) BWT x 10,9
Cable Row (1 and 1/2 reps) 220 x 10,8
DROPSET: U Grip BB Row 295 x 9,8..drop.. 245x6
SUPERSET: Stiff Arm Pulldown 100 x 10 DB Pullover 80 x 10
SUPERSET: Smith B/Back Shrugs 365 x 10,10 Calf Mach Shrug 315 x 10,8
DROPSET: DB Shrug 130 x 10..drop..100 x 9..drop 80 x 8
TREADMILL: 25:00 on highest incline @ 3.4
Tuesday, June 6, 2006 PM BICEPS/ABS
( work sets only)
Preacher Curl ( 5/5/5 reps) 75 x 5/5/5 x 2
SUPERSET: Inc DB Curl 45 x 10,8 BB Curl 110 x 9,8
DROPSET: Single Arm C Curl 45 x 10..drop 35 x 7..drop..25 x 8
SUPERSET: Cable Crunch 100 x 15,12 Hanging Leg Raise BWT x 15,15
SUPERSET: Rev Crunch +25 x 15,12 Incline Crunch BWT x 13,10
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Post by mrky03 on Jun 7, 2006 18:51:50 GMT -5
Keith, you seem to thrive on these type of workouts! Animal!
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Post by masterschamp on Jun 8, 2006 17:58:24 GMT -5
Thursday, June 8, 2006 AM QUADS
Walking Lunge 135x8
SUPERSET: Walking Lunge 135x8 Squats 315x8
TRISET: Walking Lunge 95x10 Squats 275x8 Leg Press 14 plates x 10
GIANT SET: Walking Lunge 95x8 Squats 225x8 Leg Press 12 plates x 8 Leg Extension 130x10
TRISET: Squats 185x8 Leg Press 10 plates x 10 Leg Extension 100x10
SUPERSET: Leg Press 10 plates x 8 Leg Extension 100x8
Leg Extensions 100x8
TREADMILL: 25:00 on highest incline @ 3.4
Thursday, June 8, 2006 PM HAMS/L BACK
Lying Leg Curl ( 1 and 1/2 reps) 100x10,10
DROPSET: Seated Leg Curl 130x10,9,8....100x8
Single Leg Curl ( with X reps) 70x10,9 + 8 X reps
SUPERSET: Weighted Hypers +25x12,10 Good Mornings 75x10,10
DROPSET: Partial Deadlift 485 x 8,..435 x 8,..405 x 6
A BRUTAL day of training!!!!
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Post by Hoopie on Jun 8, 2006 21:52:08 GMT -5
MC every day of training is brutal in my book! GREAT w/o's my friend!!!
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Post by mrky03 on Jun 9, 2006 17:02:54 GMT -5
Your leg days are especially amazing, Keith!
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Post by masterschamp on Jun 30, 2006 16:36:49 GMT -5
Just checking in guys.......Been out for awhile with an achilles injury! First time in all my years of training that I had an injury I couldn't train through. I was in the best shape ever at that point out from my September show, and to have to put the brakes on the training was really tough for me, but two separate docs told me that I'd be risking a complete tear ( surgery and 6 months out with no guarantee of full function again) unless I stayed out of the gym. I was really down..like I said, I never had to deal with anything like that before. I had to pull out of the September show.....Eric had me in terrific shape already, probably at 80% or better, and I probably could have trained around the injury and still manage a top 3, but that's not me. I don't enter shows just to win trophies...I am TOTALLY driven by the goal of being BETTER each time out, and I don't think I would have been able to say that without training my lower body like I wanted to. Plus, I absolutely did not think risking that type of injury was worth it. BUT...there was no way I was not going to be on stage this fall......so I already am committed to two November shows: The All South (national qualifier), in St. Augustine on November 4th, and the Florida Gold Cup (tested-national qualifier), in West Palm Beach on November the 18th. For the month of July I'll be back in the gym again training, but being careful with the lower body till I'm sure I can get brutal again...my plan is to go full bore beginning August 1. That will give me 14 and 16 weeks for each show, and I know, based on what he had done with me prior to the injury, that is more than enough time for Eric to bring me in at my best ever.
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