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Post by fit on Feb 13, 2008 22:12:17 GMT -5
Dang, youre an android or something! Very good looking workouts, very consistant. Keep it up! I'll 2nd that. True inspiration!
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Post by Roger on Feb 14, 2008 19:18:14 GMT -5
Going great Keith, keep it coming
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Post by fit on Feb 17, 2008 11:16:53 GMT -5
What's the word, Keith? Taking no prisoners?
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Post by masterschamp on Feb 18, 2008 22:44:14 GMT -5
Monday, February 18, 2008 CHEST/BICEPS/ABS
Had the freakin flu!!! First workout in a week:
Inc Hammer BP 1 plate/side x 20 2 plates/side x 12 3 plates/side x 10 3 plates/side x 8...2 plates/side x 8..1 plate/side x 12
Dec Hammer BP 1 plate/side x 12 2 plates/side x 10 3 plates/side x 10..2 plates/side x9..1 plate/side x 15
DB Flyes ( slight incline) 40 x 15 50 x 12 60 x 12
Crossovers ( ascending sets) 50 x 10..60 x 10..70 x 10 40 x 10..50 x 10..60 x 10 30 x 15..40 x 15..50 x 15
Inc DB Curl 25 x 10 35 x 10 45 x 7
2 arm Cable curl (ascending sets) 60 x 10..70 x 10..80 x 10 60 x 10..70 x 10..80 x 10 50 x 10..60 x 10..70 x 10
DB Conc Curl 25 x 20,20,20
Roman Chair BWT x 25,25,25,25 Leg Raise BWT x 25,25,25,25
Happy with this one after being sick.
BWT 196
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Post by EBA84 on Feb 18, 2008 22:53:13 GMT -5
Monday, February 18, 2008 CHEST/BICEPS/ABS Had the freakin flu!!! First workout in a week: Wimp. Suck it up. lol
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Post by masterschamp on Feb 19, 2008 8:25:45 GMT -5
Monday, February 18, 2008 CHEST/BICEPS/ABS Had the freakin flu!!! First workout in a week: Wimp. Suck it up. lol LOL!!! That was the sickest I've been in about 10 years! Didn't take any time off from work...big mistake. The time off ( two workouts) seemed to help my tricep tendon.....it felt pretty good yesterday...after the presses it didn't hurt much. Diet starts soon, right?
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Post by fit on Feb 19, 2008 8:51:55 GMT -5
LOL! Glad you're back on the mend.
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Post by GerryT on Feb 19, 2008 8:52:23 GMT -5
Hope you're 100% soon, Keith. Will be in touch.
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Post by EBA84 on Feb 19, 2008 10:26:09 GMT -5
We have 21 weeks right now. Start at 16 weeks out. I may be doing another show two weeks before so I may start in about 3 weeks.
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Post by mrky03 on Feb 19, 2008 19:36:03 GMT -5
Glad you're feeling better Keith. Great workout.
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Post by Intensity on Feb 21, 2008 10:29:17 GMT -5
I know that we're not happy when we are forced to take a training break because we are sick, but as you said, it's often a good opportunity to heal old injuries... and after that break, we also often get back in the gym more motivated than ever! So finally, being sick rocks! :-) hehe! (ok ok, only if not more than once a year)
Good stuff Keith!
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Post by intenceman on Feb 21, 2008 18:01:47 GMT -5
I hate it when that happens. Things going great, then boom1, you get sick. Had a smiliar thing happen to me last week, though I was only sick for 3 days, then I had a dental emergency right after. Just gotta get back on the horse...
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Post by masterschamp on Feb 22, 2008 8:56:32 GMT -5
Like you guys said...just get right back on track....
Wednesday, February 20,2008 BACK/TRAPS CALVES
U Grip PDown 130x20 170x12 200x10 220x8
Precor Mach Row 130x12 170x10 200x10 stack x 8,7
High Hammer Row 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 6
Cable Row 130 x 15 200 x 10 250 x 9 300 x 7
Hammer BB Shrug 135 x 20 225 x 15 315 x 12 405 x 9 495 x 4 Donkey Calf 240 x 20 300 x 20 350 x 12 400 x 10
Seated Calf 2 plates x 20,20,20,20
BWT 197
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Post by Roger on Feb 23, 2008 7:54:49 GMT -5
Glad to hear you are better. Wed training looks as good as it gets. Doing great Keith
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Post by fit on Feb 23, 2008 8:51:31 GMT -5
Big rows!
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Post by masterschamp on Feb 24, 2008 7:14:13 GMT -5
Friday, February 22, 2008 DELTS/TRICEPS/CALVES
Seated Press Mach 130 x 10 140 x 10 150 x 10 160 x 8 170 x 8 180 x 8
Side Lateral Machine 20 x 20 30 x 10 40 x 10 50 x 10
1 Arm C Lateral 25 x 20,20,15,15
Bent DB Lateral 45 x 15,12,12,10
Pressdown 100 x 20 130 x 15 150 x 12,12,10
OHead C Extension 130 x 10,10,10,10
1 Arm U Grip C Ext 50 x 10,10,10
Roman Chair BWT x 20,20,20,20 Leg Raise BWT x 20,20,20,20
BWT 198
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Post by masterschamp on Feb 24, 2008 12:29:02 GMT -5
Sunday, February 24, 2008 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 20 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8 5 plates/side x 8 6 plates/side x 8 7 plates/side x 6 8 plates/side x 6 9 plates/side x 6 9 plates and a 25/side x 6
Hacks 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 8
Leg Extension 120 x 12,12,12,12
Lying Leg Curl 90 x 15 110 x 12 120 x 10 130 x 8
Seated Leg Curl 100 x 10 110 x 10 120 x 10 130 x 10
One Leg Curl 45 x 15,15,12,10
Adductor 130 x 25,25 Abductor 130 x 20,20
Donkey Calf 280 x 20 320 x 15 360 x 12 400 x 10
Seated Calf 3 plates x 12,12,10,8
BWT 199
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Post by Roger on Feb 24, 2008 16:32:54 GMT -5
Now that's what I call a leg day. Great one Keith
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Post by masterschamp on Feb 26, 2008 9:25:46 GMT -5
Monday, February 25, 2008 CHEST/BICEPS/ABS
Inc Smith BP 135 x 20 185 x 12 225 x 10 275 x 8 135 x 25
Hammer BP 1 plate/side x 12 2 plates/side x 9 3 plates/side x 6...2 plates/side x 8...1 plate/side x 12
Low Inc DB Flyes 40 x 20 50 x 15 60 x 12 70 x 9
Cable Crossovers ( ascending Sets) 50 x 12...60 x 12...70 x 12 50 x 10...60 x 10...70 x 10 40 x 12...50 x 12...60x10
Inc DB Curl 25 x 12 35 x 8 45 x 6
Alt DB Curl (down the rack) 35 x 6...30 x 6...25 x 6...20 x 6 35 x 6...30 x 6...25 x 6...20 x 6 35 x 4...30 x 4...25 x 4...20 x 4
Plate Loaded Preacher 45 x 15 70 x 10 90 x 8
Roman Chair BWT x 30,30,30,30 Leg Raise BWT x 30,30,30,30
BWT 198
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Post by mrky03 on Feb 26, 2008 18:58:25 GMT -5
Looks like you're on course Keith, I know you will be at your best come contest time!
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