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Post by Tim Wescott on Jan 26, 2008 8:03:21 GMT -5
Very motivating as usual Keith!! I hope those guys planning on competing in Pittsburh are doing their homework because you are croosing all your "T" `s,and dotting all the "I" `s !! Keep it going bro!
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Post by masterschamp on Jan 27, 2008 9:06:27 GMT -5
Saturday, January 26, 2008 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 20 2 plates/side x 12 3 plates/side x 12 4 plates/side x 10 5 plates/side x10 6 plates/side x8 7 plates/side x8 8 plates/side x7 9 plates/side x6
Hacks 1 plate/side x 10 2 plates/side x10 3 plates/side x8 4 plates/side x8 4 plates and a 25 x6
Leg Extensions 100x15 120x12 140x12 160x10 180x8..160x6..140x7..120x8..100x9
Lying Leg Curl 90x15 110x12 120x10 130x10..110x10..90x10
Seated Curl 100x12 110x12 120x12 130x8 140x8..120x10..100x10
One Leg Curl 40x15,15,15,15
Abductor 150x20,20,15,12 Adductor 150x20,20,15,12
Calf Sled 250x15 300x12 350x12 400x10 Seated Raise 3 plates x15,15,15,15
This was a great workout!!
Bwt: 198
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Post by fit on Jan 27, 2008 9:09:32 GMT -5
I'm always impressed by your volume!
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Post by Roger on Jan 27, 2008 12:07:25 GMT -5
Keith leg day looks as wicked as Eric's. Take it all the way
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Post by masterschamp on Jan 27, 2008 12:52:14 GMT -5
Keith leg day looks as wicked as Eric's. Take it all the way Rog.. Spending some time up there, traiining with Eric, really opened up my eyes about training intensity. Absolutely trains harder than anyone I have seen....I'm just trying to get there! Keith
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Post by mrky03 on Jan 27, 2008 14:02:54 GMT -5
Keith leg day looks as wicked as Eric's. Take it all the way Rog.. Spending some time up there, traiining with Eric, really opened up my eyes about training intensity. Absolutely trains harder than anyone I have seen....I'm just trying to get there! Keith Thats saying a lot coming from you! Since your one one of the hardest trainers I've ever seen!
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Post by masterschamp on Jan 28, 2008 19:22:41 GMT -5
Monday, January 28, 2008 CHEST/BICEPS/ABS
Inc Smith B Press 135x20 185x15 225x10 275x7 225x10 135x20
Hammer B Press 1 plate/side x15 2 plates/side x8 3 plates/side x6 2 plates/side x8 1 plate/side x20
DB Flye 30x20 40x15 60x12 70x8
Crossovers 70x15,15,15
Inc DB Curl 20x15 30x12 40x8
EZ BB Curl 70x12 80x10 90x9
Plate Loaded Preacher 45x15 80x10 100x6
SUPERSET Leg Raises bwt x 15,15,15,15,15 Roman Chair bwt x 15,15,15,15,15
BWT 198
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Post by fit on Jan 28, 2008 20:19:17 GMT -5
Nice work, Keith!
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Post by Intensity on Jan 29, 2008 16:06:06 GMT -5
Workouts of a champion!
How the diet affects your performances for now Keith?
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Post by masterschamp on Jan 30, 2008 8:09:06 GMT -5
Since I'm still eating more, I am feeling pretty strong Mo. The contest dieting begins in March!
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Post by intenceman on Jan 30, 2008 14:05:41 GMT -5
Looking great MC! Nice training.
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Post by mrky03 on Jan 30, 2008 15:43:03 GMT -5
Since I'm still eating more, I am feeling pretty strong Mo. The contest dieting begins in March! I can't wait to see the results this year!
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Post by Tim Wescott on Jan 30, 2008 18:10:34 GMT -5
Great training Keith......stay on point brother! #arockon6ha#
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Post by masterschamp on Jan 30, 2008 20:59:31 GMT -5
Wdenesday, January 30, 2008 BACK/TRAPS/CALVES
U Grip Pdown 130x20 180x12 200x9 220x8...150x8..100x17
Low Hammer 1 plate/side x 12 2 paltes/side x 10 3 plates/side x 8 4 plates/side x 8 4 plates and a 25/side x 6
Hammer Row 2 plates/side x 15 3 plates/side x 10 4 plates/side x7 2 plates/side x15
Seated Cable Row 200x10 260x8 300x7 150x25
Shrugs 135x20 225x15 315x12 405x8 495x5 (lost grip)
Calf Sled 200x20 280x15 320x12,12,10
Seated Calf 2 plates x 25,25,25,20
BWT 199
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Post by Roger on Jan 31, 2008 16:47:57 GMT -5
Training looking fantastic Keith
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Post by mrky03 on Jan 31, 2008 17:53:54 GMT -5
Nothing like a good back workout, except maybe legs!!
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tank316
Novice Bodybuilder
Posts: 60
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Post by tank316 on Feb 1, 2008 11:12:27 GMT -5
Saturday, January 26, 2008 QUADS/HAMS/CALVES Leg Press 1 plate/side x 20 2 plates/side x 12 3 plates/side x 12 4 plates/side x 10 5 plates/side x10 6 plates/side x8 7 plates/side x8 8 plates/side x7 9 plates/side x6 Hacks 1 plate/side x 10 2 plates/side x10 3 plates/side x8 4 plates/side x8 4 plates and a 25 x6 Leg Extensions 100x15 120x12 140x12 160x10 180x8..160x6..140x7..120x8..100x9 Lying Leg Curl 90x15 110x12 120x10 130x10..110x10..90x10 Seated Curl 100x12 110x12 120x12 130x8 140x8..120x10..100x10 One Leg Curl 40x15,15,15,15 Abductor 150x20,20,15,12 Adductor 150x20,20,15,12 Calf Sled 250x15 300x12 350x12 400x10 Seated Raise 3 plates x15,15,15,15 This was a great workout!! Bwt: 198 Looks like youre still at it Keith, WOW... Hope all is well/healthy/happy. Best of luck in 08 bro!!!
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Post by masterschamp on Feb 1, 2008 12:26:02 GMT -5
Tank!! Great to hear from you bro!! Hope all is well with you, too! Hammerin away harder than ever for the NPC Master's Nationals in July. How's your training going? Any competition plans for this year?
Keith
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Post by mrky03 on Feb 1, 2008 19:48:10 GMT -5
Great workout Keith! Sounds like you're in striking distance of your contest condition! This is going to be another good year for you!
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tank316
Novice Bodybuilder
Posts: 60
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Post by tank316 on Feb 2, 2008 1:09:45 GMT -5
Tank!! Great to hear from you bro!! Hope all is well with you, too! Hammerin away harder than ever for the NPC Master's Nationals in July. How's your training going? Any competition plans for this year? Keith Wow, sounds like youre locked and loaded, i'm playing stepfather,LOL. But yes, i'm toying with a fall show, Erics FD/FS program is insane, its brought up lacking areas, now i'm just focusing on the diet, YUK!!!! LOL! Wishing you the best bro, as always, got your back!!! ;D
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