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Post by masterschamp on Mar 28, 2008 19:55:05 GMT -5
Thanks for the encouragement, guys...it is truly appreciated.
Friday, March 28, 2008 DELTS/TRICEPS/ABS
Bodymasters Seated Press 140 x 10 170 x 10 190 x 10 210 x 10 230 x 10 260 x 10 ( stack)
Cybex Seated Lateral Machine 80 x15 100 x 12 130 x 12 150 x 10 (stack)
1 Arm Cable Lateral 30 x 10 x 4
1 Arm Bent Cable Lateral 30 x 15 x 4
Upright Cable Row 100 x 10 x 3
Pressdown 100 x 15 130 x 10 140 x 10 150 x 10 (stack)
Cybex Extension Machine 80 x 20 100 x 12 130 x 10,10
Bodymasters Dip Machine 150 x 12 200 x 10 230 x 10 260 x 10 (stack)
DB Kickbacks 25 x 15 x 3
Crunch Machine 100 x 15 x 4 Leg Raises BWT x 25 x 4
BWT 204
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Post by Roger on Mar 30, 2008 7:27:43 GMT -5
Keith you are a big part in keeping me motivated to do this. Your journal always amazes me.
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Post by masterschamp on Mar 31, 2008 7:32:35 GMT -5
Keith you are a big part in keeping me motivated to do this. Your journal always amazes me. Thanks, Roger. Seing what you have overcome this year has been inspirational to me as well! Sunday, March 30, 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 10 6 plates/side x 10 7 plates/side x 8 8 plates/side x 8 9 plates/side x 8 10 plates/side x 7 11 plates + 25lbs/side x 7 Hacks 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 8 5 plates/side x 6 Leg Extensions 150 x 12,12,12,12 Lying leg Curl 100 x 10 120 x 10 130 x 8,8 Seated Leg Curl 100 x 12 120 x 12 140 x 10,10 One Leg Curl 40 x 15,15,12,12 Glute Kickback 30 x 10,10,10, Abductor 130 x 10...10...10 ( 10 sec between sets) Adductor 130 x 10...10...10 ( 10 sec between sets) Donkey Raise 300 x 20 340 x 20 360 x 20 400 x 20 Seated Calf Raise 2 plates x 20,15,15,15 BWT 204
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Post by fit on Mar 31, 2008 10:23:28 GMT -5
11 plates + 25lbs/side x 7 1040x7! 5xBW!
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Post by intenceman on Mar 31, 2008 18:35:58 GMT -5
11 sets of Leg presses, Holy mother of God! You do some killer workouts, machine, I mean Keith!
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Post by mrky03 on Mar 31, 2008 18:41:54 GMT -5
Amazing!!!
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Post by masterschamp on Apr 1, 2008 7:21:08 GMT -5
Monday, March 31, 2008 CHEST/BICEPS/ABS
Smith Inc B Press 135 x 15 225 x 10 275 x 6 135 x 30
Flex Seated B Press 140 x 20 180 x 12 220 x 10 260 x 8
Pec Deck 100 x 12 120 x 10 130 x 10 140 x 10
Cable Crossovers 60 x 12,12,12,12
Inc Alt DB Curl 25 x 12 30 x 10 35 x 8 40 x 6
EZ B Curl 75 x 12,12,12,12
2 Arm Cable Curl ( ascending sets ) 50 x 10...60 x 10...70 x 10 50 x 10...60 x 10...70 x 10
Alt DB Curl ( down the rack) 35 x 6...30 x 6...25 x 6...20 x 6
DB Conc Curl 25 x 15,12,12
Crunch Machine 100 x 15,15,12,12 Leg Raise BWT x 20,20,20,20
BWT 205
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Post by fit on Apr 1, 2008 8:54:51 GMT -5
Chest?!?! You worked chest?!?!?? I thought you'd REALLY do a leg workout after the previous day's warm-ups.... #brownnosersmiley8hm#
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Post by masterschamp on Apr 1, 2008 10:37:20 GMT -5
Chest?!?! You worked chest?!?!?? I thought you'd REALLY do a leg workout after the previous day's warm-ups.... #brownnosersmiley8hm# fit...... I hear you ,bro....I really need to get serious about training the legs! LOL!!!!!! OUCH....they hurt like hell!!!!!!!!!!
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Post by Roger on Apr 1, 2008 19:41:50 GMT -5
Only word I know to explain your training--UNREAL
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Post by masterschamp on Apr 3, 2008 7:21:53 GMT -5
Wednesday, April 2, 2008 BACK/TRAPS/CALVES
1 Arm Low Hammer Row 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8 5 plates/side x 7
Flex Rowing Machine 140 x 12 200 x 12 260 x 10 stack + 25 x 10
Seated cable Row 200 x 10 265 x 10 315 x 7
Hammer B/Neck Pulldown 1 plate/side x 12 2 plates/side x 10 3 plates/side x 10
Rack Deadlifts ( mid shin) 135 x 12 225 x 12 315 x 10 405 x 8 525 x 6
Hammer Shrug Station 2 plates/side x 15 3 plates/side x 12 4 plates/side x 12 5 plates/side x 12 6 plates/side x 10
Donkey Raise 300 x 25 360 x 20 400 x 20
Seated Raise 2 plates x 15,15,15
BWT 207
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Post by fit on Apr 3, 2008 10:32:41 GMT -5
I tell you- I read your daily log befoer I go lift- I've no excuses!
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Post by Roger on Apr 3, 2008 14:36:05 GMT -5
Keith do you have a set number of set you are going to do? Or do you just do them till you get that feeling that says [ YEAH BUDDY , I AM DONE]
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Post by intenceman on Apr 4, 2008 19:31:11 GMT -5
Wednesday, April 2, 2008 BACK/TRAPS/CALVES 1 Arm Low Hammer Row 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8 5 plates/side x 7 Flex Rowing Machine 140 x 12 200 x 12 260 x 10 stack + 25 x 10 Seated cable Row 200 x 10 265 x 10 315 x 7 Hammer B/Neck Pulldown 1 plate/side x 12 2 plates/side x 10 3 plates/side x 10 Rack Deadlifts ( mid shin) 135 x 12 225 x 12 315 x 10 405 x 8 525 x 6 Hammer Shrug Station 2 plates/side x 15 3 plates/side x 12 4 plates/side x 12 5 plates/side x 12 6 plates/side x 10 Donkey Raise 300 x 25 360 x 20 400 x 20 Seated Raise 2 plates x 15,15,15 BWT 207 Omg! I really don't know how you do it!
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Post by masterschamp on Apr 5, 2008 1:05:50 GMT -5
Keith do you have a set number of set you are going to do? Or do you just do them till you get that feeling that says [ YEAH BUDDY , I AM DONE] Rog.....I have a "general' idea of how many sets I want to do for each exercise, but I actually decide how many while I'm training. Keith
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Post by masterschamp on Apr 5, 2008 1:09:42 GMT -5
Wednesday, April 2, 2008 BACK/TRAPS/CALVES 1 Arm Low Hammer Row 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8 5 plates/side x 7 Flex Rowing Machine 140 x 12 200 x 12 260 x 10 stack + 25 x 10 Seated cable Row 200 x 10 265 x 10 315 x 7 Hammer B/Neck Pulldown 1 plate/side x 12 2 plates/side x 10 3 plates/side x 10 Rack Deadlifts ( mid shin) 135 x 12 225 x 12 315 x 10 405 x 8 525 x 6 Hammer Shrug Station 2 plates/side x 15 3 plates/side x 12 4 plates/side x 12 5 plates/side x 12 6 plates/side x 10 Donkey Raise 300 x 25 360 x 20 400 x 20 Seated Raise 2 plates x 15,15,15 BWT 207 Omg! I really don't know how you do it! I think it's just a mindset, James. Alot of sets and alot of weight....that's always been my attitude when I enter the gym. Keith
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Post by masterschamp on Apr 5, 2008 1:16:39 GMT -5
Friday, April 4, 2008 DELTS/TRICEPS
Icarian Seated Press 100 x 15 120 x 15 140 x 15 170 x 12 210 x 10 stack x 8
Icarian Seated Lateral Machine 100 x 12 120 x 10 140 x 10 stack x 10
1 Arm Cable Lateral 25 x 15,12,12,
1 Arm Bent Cable Lateral 30 x 12,12,12,12
Upright Cable Row 100 x 12,12,12
Pressdown 100 x 12 120 x 12 140 x 12 stack x 10
Icarian Tricep Extension 80 x 10 100 x 10 120 x 10 140 x 10
Bodymasters Dip Machine 140 x 12 200 x 12 240 x 10 stack + 15 x 10
1 Arm U Grip C Extension 30 x 15,15,15
BWT 205
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Post by Roger on Apr 5, 2008 6:04:59 GMT -5
Training amazing as always -- You are going to blow them aways Keith
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Post by Intensity on Apr 5, 2008 8:42:22 GMT -5
Omg! I really don't know how you do it! I think it's just a mindset, James. Alot of sets and alot of weight....that's always been my attitude when I enter the gym. Keith People often told me that I couldnt do high volume and high intensity... which I think is wrong! At the opposite, I believe it's a very effective way to do it! For sure, for a specific excercise, I wont be able to use the same weigh if done at the end of a long workout versus if done at the begining... but the INTENSITY is going to be the same! VOume and Intensity is in my opinion an excellent duo! Superb job! Keep going Keith!
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Post by masterschamp on Apr 7, 2008 20:25:46 GMT -5
Thanks, Mo....that type of training can get gains like you have shown.
Sunday, April 6, 2008 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 20 2 plates/side x 12 3 plates/side x 12 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 8 10 plates/side x 6 11 plates/side x 6 12 plates/side x 5 ( plates 10-12 were actually stacked on top peg on top of sled)
Hacks 1 plate/side x 12 2 plates/side x 10 3 plates/side x 10 4 plates/side x 8 5 plates/side x 6 5 plates/side +two 25's x 5
Leg Extensiion 150 x 15,12,12,12
Lying Leg Curl 100 x 12 110 x 10 120 x 8 130 x 6
Seated leg Curl 110 x 8 120 x 8 130 x 6,6
One Leg Curl 40 x 15,12,12,10
Glute Kickback 35 x 12,12,12
Abductor 130 x 12.....12......12 ( 10 sec between sets) Adductor 130 x 12.....12......12 ( 10 sec between sets)
Donkey Raise 300 x 25 340 x 20 360 x 20 400 x 15
Seated calf 3 plates x 12,12 2 plates x 15,15
BWT 206
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