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Post by Tim Wescott on Feb 2, 2008 9:47:30 GMT -5
Go for it Keith!!
Stay intense brother!
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Post by masterschamp on Feb 3, 2008 16:06:08 GMT -5
Saturday, February 2, 2008 LEGS!! ( this got a little sick!) Leg Press 1 plate/side x 20 2 plates/side x 15 3 plates/side x 10 4 plates/side x 10 5 plates/side x 10 6 pltaes/side x 10 7 plates/side x 8 8 plates/side x 7 9 plates/side x 6 Hacks 1 plate/side x 15 2 plates/side x 12 3 plates/side x 8 4 plates/side x8 Leg Extensiions 135 x 20, 20,15,12,10 Here's the sick part.......thanks to Eric and Old Navy!!! Smith Squats for time ..... 90 seconds, non- stop 135 x 27 on the floor wiped out!!! Laid there for about 3 minutes!! Saw those little white floaters in front of my eyes!! After the work we had already put in...these were absolute killers! Never could have imagined 135 on a Smith Machine could fee like that!! Lying Leg Curl 100 x 15, 130 x 10,10,8 One Leg Curl 50 x 12,12,12,12 Seated Leg Curl 105 x 15 130x10,8,7,6 Calf Sled 240 x 20 280 x 15 320 x 12 360 x 10 Seated calf 2 plates x 25,20,20,18,15 This one HURT !!!!!! Loved it !!!!!!!!! ;D BWT 200
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Post by Roger on Feb 3, 2008 16:18:28 GMT -5
KILLER leg day Keith LOL
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Post by fit on Feb 4, 2008 13:26:57 GMT -5
I'd so hurl 1/3 of the way through that.
[yoda]MONSTER you are![/yoda]
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Post by intenceman on Feb 4, 2008 19:32:58 GMT -5
A little sicK? Thats deranged! Im tired just looking at it. Really nice job!
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Post by mrky03 on Feb 4, 2008 20:06:49 GMT -5
Way to go Keith!
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Post by masterschamp on Feb 4, 2008 20:55:53 GMT -5
Monday, February 4, 2008 CHEST/BICEPS/ABS
Smith Incline 135 x 20 225 x 12 275 x 8,6,6 225 x 12 135 x 20
Hammer B Press 1 plate/side x 15 2 plates/side x12 3 plates/side x 8 4 plates/side x 6
DB Flyes 45 x 15 65 x 12 75 x 10...55 x 10....35x15
Crossovers 70x15,15,15,15
Preacher Mach 45x12 80x10 105x5,5,5
2 arm cable Curl ( ascending sets) 70x10..80x10..90x10 70x10..80x10..90x10 70x10..80x10..90x10
DB Conc Curl 30x15,15,12,12,10
SUPERSET Roman Chair BWT x 20,20,20,20 Leg Raise BWT x 20,20,20,20
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Post by EBA84 on Feb 4, 2008 22:07:18 GMT -5
Excellent workouts. Keep it up. Diet time will soon be on us.
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Post by masterschamp on Feb 7, 2008 9:38:04 GMT -5
Wednesday, February 6, 2008 BACK/TRAPS/CALVES
1 Arm Low Hammer 1 plate/side x 20 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8 4 plates and a 25/side x 6
Barbell Row 135 x 15 225 x 10 275 x 6,4
Seated Cable Row 250 x 12 270 x 10 300 x 7.....250 x 8....200 x 10..150 x 10..100 x 12
Pullover Machine 130x12 150x12 170x10 190x8
Deadlifts ( rack...knee level) 135 x 20 225 x 12 315 x 10 405 x 6,6,4
DB Shrugs 75 x 20 85x 20 95x 15 105x15 125x10,10,8
SUPERSET: Calf Sled 200x20, 250x15, 300x12, 330x10 Seated Calf 2 plates x 20,20,17,15,12
BWT 197
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Post by intenceman on Feb 7, 2008 16:10:24 GMT -5
Nice going Keith! Keep it up!
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Post by masterschamp on Feb 9, 2008 13:05:57 GMT -5
Saturday, February 9, 2008 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 20 2 plates/side x 15 3 plates/side x 12 4 plates/side x 10 5 plates/side x 8 6 plates/side x 8 7 plates/side x 8 8 plates/side x 6 9 plates/side x 6 10 plates/side x 5
Hacks 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 8
Leg Extension 150 x 10,10,10,10 ( 10 sec between sets)
Lying Leg Curl 90 x 20 130 x 12,12,12,10
Seated leg Curl 105 x 12 130 x 10,10,10
One Leg Curl 50 x 15,15,15,12
Adductor 130 x 15,15,15 ( 10 sec between sets)
Abductor 130 x 15,15,15 ( 10 sec between sets)
Donkey Calf 300 x 15 340 x 15 400 x 12,12,10
Seated Calf 2 plates x 20,20,20,20
BWT 197
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Post by mrky03 on Feb 9, 2008 14:42:01 GMT -5
Lookin good Keith! How are you feeling about things this year?
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Post by Roger on Feb 9, 2008 16:31:04 GMT -5
Now that's what I call a Leg Blast. Great job Keith
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Post by masterschamp on Feb 10, 2008 7:35:19 GMT -5
Lookin good Keith! How are you feeling about things this year? Really psyched about this year Joel.............Last year I only worked with Eric on the diet for a couple of months. Working with him for a full year and training for only one show has me feeling I'll be better than I was at either the West Palm or the Southern States. I have had a great off season of training so far, and can see that I have put on some additional muscle. I learned from my major mistake of a year ago of dieting too long.......that really hurt my NABBA condition and that won't happen again. I should come im anywhere from 10-15 pounds heavier this year with the same conditioning I showed at the West Palm and the Southern States. Keith
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Post by masterschamp on Feb 10, 2008 7:36:06 GMT -5
Now that's what I call a Leg Blast. Great job Keith Thanks Rog Keith
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Post by oldnavy on Feb 10, 2008 9:18:02 GMT -5
Lookin good Keith! How are you feeling about things this year? Really psyched about this year Joel.............Last year I only worked with Eric on the diet for a couple of months. Working with him for a full year and training for only one show has me feeling I'll be better than I was at either the West Palm or the Southern States. I have had a great off season of training so far, and can see that I have put on some additional muscle. I learned from my major mistake of a year ago of dieting too long.......that really hurt my NABBA condition and that won't happen again. I should come im anywhere from 10-15 pounds heavier this year with the same conditioning I showed at the West Palm and the Southern States. Keith You got it, Team Mate. I worked with Eric for six months last year. He has me in the zone for my June show. I start a very slow contest prep diet next Saturday. We are looking for five pounds of new muscle for me. I was 150 on stage in November and now lurk at 166. I bragged about you on bb.com in the Masters thread saying, "Look out for Keith, Masterschamp. He is primed to win his IFBB pro card at the Nationals." I believe you will, Champ!
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Post by Intensity on Feb 11, 2008 15:17:35 GMT -5
Saturday, February 9, 2008 QUADS/HAMS/CALVES Leg Press 1 plate/side x 20 2 plates/side x 15 3 plates/side x 12 4 plates/side x 10 5 plates/side x 8 6 plates/side x 8 7 plates/side x 8 8 plates/side x 6 9 plates/side x 6 10 plates/side x 5 Hacks 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 8 Leg Extension 150 x 10,10,10,10 ( 10 sec between sets) Lying Leg Curl 90 x 20 130 x 12,12,12,10 Seated leg Curl 105 x 12 130 x 10,10,10 One Leg Curl 50 x 15,15,15,12 Adductor 130 x 15,15,15 ( 10 sec between sets) Abductor 130 x 15,15,15 ( 10 sec between sets) Donkey Calf 300 x 15 340 x 15 400 x 12,12,10 Seated Calf 2 plates x 20,20,20,20 BWT 197 My God, this time he must be kidding! :-) AWESOME KEITH! I think you're right Scott, it's Keith's year! We can feel the total FOCUS and COMMITMENT!
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Post by mrky03 on Feb 11, 2008 17:09:31 GMT -5
Sounds good Keith, I know what you mean I think I stretched my diet out too long last year also.
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Post by masterschamp on Feb 12, 2008 12:35:33 GMT -5
Monday, February 11, 2008 CHEST/BICEPS
Incline Smith BP 135 x 15 185 x 15 225 x 12 275 x 8,6 135 x 20
Hammer BP 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8...2 plates/side x 8...1 plate/side x15
Pec Deck ( ascending sets) 90 x 10, 100 x 10, 110 x 10 90 x 10, 100 x 10, 110 x 10 90 x 10, 100 x 10, 110 x 10
Dip Mach 130 x 20 180 x 10 220 x 6
Inc DB Curl 25 x 10 30 x 8 35 x 8 40 x 6
Alt DB Curl ( down the rack) 35 x 8....30 x 8....25 x 8....20 x 8 35 x 8....30 x 6....25 x 6....20 x 6 35 x 6....30 x 6....25 x 6....20 x 6
Preacher Machine 70 x 12 100 x 10 120 x 8
No abs today....felt something "pop" in my ribcage during leg presses on Saturday, and decided to play it safe sice my ribs were still sore today.
BWT 198
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Post by intenceman on Feb 13, 2008 21:32:44 GMT -5
Dang, youre an android or something! Very good looking workouts, very consistant. Keep it up!
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