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Post by masterschamp on Mar 19, 2008 7:02:33 GMT -5
Going strong Keith, You really help me to stay motivated Thanks Roger........ YOU are an inspiratiion to everyone, the way you have rebounded from your surgery! Keith
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Post by masterschamp on Mar 19, 2008 7:03:58 GMT -5
Very nice Keith. LOVE your workout diversity! Thanks Frank.... I feel like you have to change things up slightly or you can stagnate.... GOOD LUCK on your powerlifting contest!!! Keith
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Post by masterschamp on Mar 20, 2008 8:20:38 GMT -5
Wednesday, March 19, 2008 BACK/TRAPS/CALVES
Low Hammer 1 Arm Rows 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/ side x 8 5 plates/side x 6
Cybex Seated Row Machine 140 x 15 200 x 12 260 x 10 stack x 10
Seated Cable Row 200 x 12 250 x 12 310 x 10
Hammer B/Neck Pulldown 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10
Rack Deadlifts ( mid shin level) 135 x 12 225 x 12 315 x 10 405 x 8 505 x 6
Hammer Shrug Station 2 plates/side x 15 3 plates/side x 12 4 plates/side x 12 5 plates/side x 10 6 plates/side x 8
Donkey Calf Machine 300 x 20 350 x 20 400 x 20
Seated Calf Raise 2 plates x 20,20,20
BWT 206.5
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Post by GerryT on Mar 20, 2008 10:26:12 GMT -5
Inspirational, Keith! It just gets better all the time. Watch out, Pittsburgh!!
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Post by Roger on Mar 20, 2008 16:28:59 GMT -5
That one wore me out just reading it.LOL another great one Keith
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Post by mrky03 on Mar 20, 2008 19:38:19 GMT -5
Looks like business as usual for you big guy! Awesome rack deads!!!
I guess you're ready to start contest dieting?? You're going to do great this summer!
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Post by intenceman on Mar 21, 2008 2:17:11 GMT -5
AWESOME workout!
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Post by fit on Mar 21, 2008 6:37:14 GMT -5
I've run out of superlatives!
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Post by masterschamp on Mar 23, 2008 17:57:57 GMT -5
Friday, March 21, 2008 DELTS/TRICEPS ABS
Cybex Seated Press 130 x 10 150 x 10 170 x 8 210 x 8 stack x 8 Seated Lateral machine 70 x 10 100 x 8 130 x 6 stack x 6
1 Arm Cable Lateral 20 x 12,12,12
Bent DB Lateral 50 x 12,12,12
Pressdown 100 x 20 130 x 12 150 x 10,10
Cybex Seated ext Machine 70 x 12 100 x 12 120 x 10,10
Dip Machine 150 x 10 180 x 10 210 x 8
DB Kickbacks 25 x 12,12,12
Weighted Crunch Machine 80 x 12,12,12,12 Leg Raise BWT x 20,20,20,20
BWT 206
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Post by masterschamp on Mar 23, 2008 18:11:25 GMT -5
Saturday, March 22, 2008 QUADS/HAMS/CALVES
Leg Press ( plates are 45's) 1 plate/side x 20 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 6 10 plates/side x 6 11 plates/side x 6 11 plates/side + two 25's x 5
( because of spacing there were actually 9 plates on each side of the machine with the additional 4 and the 25's stacked on the top middle peg)
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 Extension 150 x 12,12,10,10
Lying Leg Curl 90 x 12 110 x 10 130 x 8,8
Seated Leg Curl Machine 100 x 12 110 x 12 120 x 10 130 x 8
One Leg Curl 40 x 12,12,12
Glute Kickback Station 40 x 10,10,10,10
Adductor 150 x 12,12 Abductor 150 x 12,12
Donkey Calf Raise 300 x 20 340 x 20 360 x 20 400 x 15
Seated Calf 2 plates x 15,15,12,10
Great workout....lots of intensity!
BWT 206
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Post by beckie on Mar 23, 2008 21:59:40 GMT -5
Impressive leg presses Keith-way to go!
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Post by masterschamp on Mar 24, 2008 19:12:55 GMT -5
Monday, March 24, 2008 CHEST/BICEPS/ABS
Hammer Incline BP 1 plate/side x 20 2 plates/side x 12 3 plates/side x 8...2 plates/side x 6...1 plate/side x 15 3 plates/side x 6...2 plates/side x 6...1 plate/side x 10
Bodymasters BP Machine 130x 15 200 x 15 230 x 15 260 x 10
Low Inc DB Flyes 40 x 12 50 x 12 60 x 12 70 x 15
High C Crossovers 50 x 20 x 4 Low C Crossovers 30 x 20 x 4
Plate Loaded Preacher 45 x 15 65 x 12 75 x 10 90 x 10
Seated Alt DB Curl 25 x 10 30 x 10 35 x 8 40 x 6
EZ Cable Curl ( ascendinhg sets) 40 x 10...50 x 10...60 x 10 40 x 10...50 x 10...60 x 10 40 x 10...50 x 10...60 x 10
Weighted Crunch 100 x 20 x 4 Legh Raise BWT x 20 x 4
BWT 210!!!
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Post by mrky03 on Mar 25, 2008 18:10:09 GMT -5
Unbelievable! You're actually getting bigger, again!!
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Post by masterschamp on Mar 26, 2008 8:38:48 GMT -5
Unbelievable! You're actually getting bigger, again!! I'm a little shocked myself, Joel........In my fifties and experiencing my best off season gains ever! Alot of it has to do with the way I have watched my diet and included cardio.....thanks to Eric Brugh! Keith
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Post by mrky03 on Mar 26, 2008 18:09:58 GMT -5
I totally agree, a clean off season diet definitely pays off! I can't wait to see what you have in store this year!
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Post by masterschamp on Mar 27, 2008 9:27:25 GMT -5
Wednesday, March 26, 2008 BACK/TRAPS/CALVES
1 Arm Low Hammer Row 1 plate/side x 12 2 plates/side x 10 3 plates/side x 10 4 plates/side x 8 5 plates/side x 7
Bodymasters Seated Row Station 140 x 15 200 x 12 260 x 10 stack x 10
Seated Cable Row 200 x 12 260 x 10 310 x 7
Hammer B/Neck Pulldown 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10
Rack Deadlifts ( mid-shin) 135 x 20 225 x 12 315 x 10 405 x 7 515 x 5
Hammer Shrug Station 2 plates/side x 20 3 plates/side x 15 4 plates/side x 12 5 plates/side x 10 6 plates/side x 10
Donkey Calf Machine 300 x 20 340 x 20 400 x 20
Seated Calf Raise 2 plates x 20,20,20
BWT 207
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Post by fit on Mar 27, 2008 10:34:10 GMT -5
Wow! Nice deads!
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Post by Roger on Mar 27, 2008 19:40:21 GMT -5
Keith your training is unreal. I think you have created a monster LOL
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Post by Intensity on Mar 27, 2008 21:54:40 GMT -5
I can image how full and round Keith must have been at 210lbs!!! That's awesome Keith!
I'm a huge fan of the Hammer Shrug Station! Keeps the tension at the right place...
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Post by intenceman on Mar 28, 2008 0:22:14 GMT -5
Dang, old man! Lol, hell, you're just peaking.
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