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Post by masterschamp on Mar 9, 2008 17:38:00 GMT -5
Friday, March 7, 2008 DELTS/TRICEPS
Seated Press Machine 130 x 12 150 x 10 170 x 8 190 x 8
Lateral Machine 30 x 10 40 x 10 50 x 10 60 x 10
1 Arm Cable Lateral 25 x 15, 15, 15, 15
Bent DB Lateral 50 x 10,10,10,10
Pressdown 100 x 15 130 x 12 150 x 10,10
DB Kickbacks 30 x 10,10,10,10
Dip Machine 150 x 12 170 x 10 190 x 8 220 x 7
Roman Chair BWT x 20,20,20,20 Leg Raise BWT x 20,20,20,20
BWT 200
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Post by masterschamp on Mar 9, 2008 17:49:06 GMT -5
Sunday, March 9, 2008 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 12 2 plates/side x 10 3 plates/side x 10 4 plates/side x 10 5 plates/side x 8 6 plates/side x 8 7 plates/side x 8 8 plates/side x 8 9 plates/side x 7 10plates/side x 6 stopped presses there...felt slight pain in groin.
Hacks 1 plate/side x 10 2 plates/side x 10 3 plates/side x 8 4 plates/side x 8
Leg Extension 140 x10,10,10,10
Lying Leg Curl 100 x 10 115 x 12 130 x 8,8
Seated Leg Curl 110 x 10 130 x 8,8,6
One Leg Curl 40 x 12,12,10,10
Abbductor 130 x 12,12 Adductor 130 x 12,12
Donkey Raise 280 x 20 320 x 15 360 x 12 400 x 10
Seated Calf Raise 2 plates x 15,15,15,12
BWT 201
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Post by fit on Mar 9, 2008 19:59:14 GMT -5
CRUSHING IT!!!
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Post by Roger on Mar 10, 2008 18:51:17 GMT -5
Your leg days are as sick as Eric's---------------- Keep em coming Keith
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Post by masterschamp on Mar 10, 2008 21:16:05 GMT -5
Your leg days are as sick as Eric's---------------- Keep em coming Keith Funny you said that Roger..........there are so many things about me and Eric that are alike it's scary. He just has an extra 50 pounds of muscle!!!!LOL!!!
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Post by masterschamp on Mar 10, 2008 21:25:08 GMT -5
Monday, March 10, 2008 CHEST/BICEPS/ABS
Smith Incline BP 135 x 20 185 x 12 225 x 10 275 x 8 135 x 25
Seated BP Machine 130 x 15 160 x 15 190 x 12 240 x 12
Pec Deck 70 x 20 100 x 15 120 x 12 140x 10
Cable Crossovers ( ascending sets) 50 x15...60 x 10...70 x 10 40 x12...50 x 12...60 x 12 40 x 10...50 x 10...60 x 10
Seated Alt DB Curl 25 x 12 30 x 10 35 x 8 40 x6
Standing Alt DB Curl ( down the rack) 35 x 6...30 x 6...25 x 6...20 x 6 30 x 6...25 x 6...20 x 6...15 x 6 30 x 4...25 x 4...20 x 4...15 x 4
Plate Loaded Preacher Machine 45 x12 70 x 10 95 x 8
Crunch Machine 100 x 15,15,15,15 Leg Raise BWT x 20,20,20,20
BWT 201
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Post by Sareen on Mar 10, 2008 23:44:00 GMT -5
Mindbending workouts all the way . Way to go Keith.
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Post by masterschamp on Mar 12, 2008 19:25:33 GMT -5
Wednesday, March 12, 2008 BACK/TRAPS/CALVES
1 Arm Low Hammer Row 1 plate/side x 15 2 plates/side x 12 3 plates/side x 8 4 plates/side x 8 5 plates/side x 6
Seated Row Machine 130 x 15 200 x 12 260 x 8 stack x 7
Seated Cable Row 200 x 12 250 x 10 300 x 7
U Grip Hammer Pulldown 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8
Rack Deadlift 135 x 12 225 x 10 315 x 8 405 x 8 500 x 5 ( added two 2 and1/2's to make an even 500)
Hammer Shrug Station 2 plates/side x 15 3 plates/side x 12 4 plates/side x 12 5 plates/side x 10
Donkey Calf Machine 300 x 25 340 x 20 400 x 20
Seated Calf 2 plates x 20,20,25
BWT 201
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Post by fit on Mar 12, 2008 19:46:37 GMT -5
I can never get over the quantity you move. Damned inspirational.
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Post by intenceman on Mar 13, 2008 1:57:29 GMT -5
Great stuff MC!
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Post by Roger on Mar 13, 2008 3:28:42 GMT -5
Going Great Keith, the rack deadlifts KILLER!!!!!!!!!!
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Post by Intensity on Mar 14, 2008 13:57:16 GMT -5
Monday, March 10, 2008 CHEST/BICEPS/ABS Smith Incline BP 135 x 20 185 x 12 225 x 10 275 x 8 135 x 25 We tend not to give enough credit to a great lift on the smith machineā¦ but as a fan of the smith machine, I do: Marvelous Keith!
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Post by masterschamp on Mar 16, 2008 14:36:31 GMT -5
Sunday, March 16, 2008 QUADS/HAMS/CALVES
This was an exceptional workout ...intensity was up a level! Can tell contest time is coming!!
Leg Press 1 plate/side x 20 2 plates/side x 15 3 plates/side x 12 4 plates/side x 12 5 plates/side x 10 6 plates/side x 10 7 plates/side x 8 8 plates/side x 8 9 plates/side x 7 10 plates/side x 6
Hacks 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 6 5 plates/side x 6
Leg Extensions 150 x 12,12,12,12
Lying Leg Curl 90 x 15 110 x12 130 x 8,8
Seated Leg Curl 100 x 12 120 x 10,10,8
One Leg Curl 40 x 12,12,12
Abductor 150 x 10,10 Adductor 150 x 10,10
Donkey Calf Machine 300 x 20 340 x 20 380 x 15 400 x 15 Seated Raise 2 plates x 15,15,15,15
BWT 205
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Post by Roger on Mar 16, 2008 15:29:48 GMT -5
Leg Day for you just keeps getting better and better. Keep it up Keith
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Post by intenceman on Mar 16, 2008 18:03:12 GMT -5
Nice one Keith! You're a machine! This is the fun stuff, eh?
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Post by masterschamp on Mar 18, 2008 10:32:37 GMT -5
Monday, March 17, 2008 CHEST/BICEPS/ABS
Hammer Incline 1 plate/side x 15 2 plates/side x 12 3 plates/side x 9 3 plates/side x 8....2 plates/side x 8...1 plate/side x 15
Cybex Seated BP Machine 130 x 15 180 x 12 230 x 10 300 x 6
Low Inc DB Flyes 40 x 15 50 x 15 60 x 15
Cable Crossover ( ascending sets) 50 x 10....60 x 10....70 x 10 45 x 10....55 x 10....65 x 10 40 x 10....50 x 10....60 x 10
Seated Alt DB curl 25 x 12 30 x 8 35 x 8 40 x 6
2 Arm Cable Curl (ascending sets) 60 x 10....70 x 10....80 x 10 50 x 10....60 x 10....70 x 10 40 x 10....50 x 10....60 x 10
DB Conc Curl 25 x 15,15,12
Roman Chair BWT x 25,25,20,20 Leg Raise BWT x 25,25,25,25
BWT 203
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Post by beckie on Mar 19, 2008 0:48:29 GMT -5
How many weeks til comp?? You impress the heck out of me with your attitude-no wonder you have done so well!
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Post by Roger on Mar 19, 2008 3:54:48 GMT -5
Going strong Keith, You really help me to stay motivated
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Post by mrbeefy on Mar 19, 2008 5:19:12 GMT -5
Very nice Keith. LOVE your workout diversity!
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Post by masterschamp on Mar 19, 2008 7:01:17 GMT -5
How many weeks til comp?? You impress the heck out of me with your attitude-no wonder you have done so well! Thanks Beckie......... 16 more weeks this coming Monday. I've always believed that a strong will can lead the body anywhere!
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