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Post by Hoopie on Feb 27, 2008 0:52:11 GMT -5
Hey Keith did you stay pretty lean during the time between the nationals and now?
An when it comes to cardio i love to hate it. The first 5 minutes ar eok, its the last 55 minutes that stink...
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Post by Sareen on Feb 27, 2008 4:21:29 GMT -5
Great workouts Keith.
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Post by masterschamp on Feb 27, 2008 11:21:02 GMT -5
Hey Keith did you stay pretty lean during the time between the nationals and now? An when it comes to cardio i love to hate it. The first 5 minutes ar eok, its the last 55 minutes that stink... I got as high as 205, ( 198 now), but much leaner at that weight than ever before. I atrribute it to incorporating cardio in the off season at Eric's suggestion. Keith
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Post by masterschamp on Feb 28, 2008 8:46:05 GMT -5
Wednesday, February 27, 2008 BACK/TRAPS/CALVES
U Grip Pulldown 130 x 15 170 x 10 200 x 8 220 x 8
Precor Seated Machine Row 130 x 15 160 x 12 220 x 8 stack x7
Hammer High Row 1 plate/side x 15 2 plates/side x 10 3 plates/side x 10
Seated Cable Row 200 x 10 250 x 10 300 x 8
Hammer Shrug Station 135x 20 225 x 15 315 x 12 405x 10 495 x 8
Donkey Machine Raise 300 x 20 340 x 20 400 x 12
Seated Calf 2 plates x 25,25,25
BWT 199
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Post by Intensity on Feb 28, 2008 12:32:32 GMT -5
Superb Back workout Keith! Do you use straps for heavy lifts on back days?
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Post by intenceman on Feb 28, 2008 18:27:24 GMT -5
Damn, Keith, you just keep bringing it dont you? The Keithnanator will not be stopped!
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Post by Roger on Feb 28, 2008 19:50:04 GMT -5
Training looks as good as ever Keith. This is your year
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Post by masterschamp on Mar 1, 2008 9:06:55 GMT -5
Friday, February 29, 2008 DELTS/TRICEPS/ABS
Seated Mach Press 130 x 12 150 x 10 170 x 8 200 x 7
Lateral Unit 30 x 10 40 x 10 50 x 10,10
1 Arm C lateral 30 x 12,12,12,12
B DB Lateral 50 x 15,15,15,15
Pressdown 100 x 20 130 x 15 150 x 12,12
OHead C Ext 130 x 12,12,12,12
1 Arm U Grip C Pressdown 35 x 12,12,12,12
DB Kickback 30 x 15,15,12
Roman Chair BWT X 25,25,25,25 Leg Raise BWT x 20,20,20,20
BWT 199
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Post by mrky03 on Mar 1, 2008 11:22:23 GMT -5
Damn, Keith, you just keep bringing it dont you? The Keithnanator will not be stopped! #aiagree4zo# Keith is a machine!
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Post by fit on Mar 1, 2008 12:27:07 GMT -5
Keep charging ahead, Keith!
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Post by masterschamp on Mar 3, 2008 11:52:59 GMT -5
Sunday, March 2, 2008 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 25 2 plates/side x 15 3 plates/side x 15 4 plates/side x 10 5 plates/side x 10 6 plates/side x 10 7 plates/side x 8 8 plates/side x 8 9 plates/side x 6 9 plates and a 35 /side x 5
Hacks 1 plate/side x 15 2 plates/side x 10 3 plates/side x 10 4 plates/side x 8
Leg Extension 130 x 12,12,12,12
Lying Leg Curl 100 x 12 120 x 10,10,10
Seated Leg Curl 130 x 8,8,8,8
One leg Curl 40x 15,15,12,12
Abductor 130 x 15,12 Adductor 130x 12,12
Donkey Calf machine 300 x 20 340 x 12 360 x 12 400 x 10
Seated Calf 2 plates x 20,20,20,17
BWT 200
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Post by Tim Wescott on Mar 3, 2008 12:01:25 GMT -5
Brutal leg day my brother! #arockon6ha#
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Post by Sareen on Mar 3, 2008 12:39:36 GMT -5
Brutal leg day my brother! #arockon6ha# True dat. Way to go Keith.
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Post by masterschamp on Mar 4, 2008 8:03:02 GMT -5
Monday, March 3, 2008 CHEST/BICEPS/ABS
Hammer Incline BP 1 plate/side x 15 2 plates/side x 12 3 plates/side x 9 3 plates/side x 7...2 plates/side x 9...1 plate/side x15
Cybex BP machine 130 x 15 180 x 12 220 x 8 250 x 8...200 x 8...150 x 15
Low Inc DB Flyes 45 x 20 60 x 15...50 x 12...40 x 15 60 x 15...50 x 12...40 x 15
Cable Crossovers ( ascending sets) 50 x 15...60 x 15...70 x 15 50 x 15...60 x 15...70 x 15 50 x 15...60 x 15...70 x 15
2 Arm Cable Curl ( ascending sets) 60 x 10...70 x 10...80 x 10 60 x 10...70 x 10...80 x 10 60 x 10...70 x 10...80 x 10
Alt DB Curl 25 x 15 30 x 12 35 x 8 40 x 6
DB Conc Curl 25 x 15,15
Roman Chair BWT x 20,20,20,20 Leg Raise BWT x 25,25,25,25
BWT 201
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Post by Roger on Mar 4, 2008 18:26:20 GMT -5
I can imagine the pump you had in your chest from those sets. NICE!!!!!!!!!!
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Post by fit on Mar 5, 2008 22:20:12 GMT -5
How does he do it? Volume! Volume! Volume!
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Post by masterschamp on Mar 6, 2008 9:54:45 GMT -5
Wednesday, March 5, 2008 BACK/TRAPS/CALVES
1 Arm Low Hammer 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 7 5 plates/side x 6
Seated Row Machine 200 x 12 240 x 10 270 x 8 stack x 8
Seated Cable Row 200 x 12 260 x 10 300 x 8
U Grip Pulldown 130 x 15 170 x 15 200 x 12
Deadlifts ( rack..mid shin) 135 x 15 225 x 10 315 x 10 405 x 8
Hammer Shrug Station 2 plates/side x 20 3 plates/side x 15 4 plates/side x 12 5 plates/side x 10
Donkey Calf Machine 300 x 20 350 x 15 400 x 12
Seated Calf 3 plates x 12,12,12
BWT 201
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Post by mrky03 on Mar 6, 2008 20:42:49 GMT -5
Great workouts Keith! You are still THE man!!!!
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Post by Roger on Mar 7, 2008 6:09:35 GMT -5
Great training Keith, I noticed your body weight up a little. I am trying to keep mine up compared to last year. I felt I dropped to much. Is that your thinking too?
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Post by masterschamp on Mar 7, 2008 8:13:41 GMT -5
I just let it go to where it would kind of stabilize. The main thing is that I ate alot cleaner this off season and the weight is alot better in terms of quality than in past off seasons.
Keith
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