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Post by masterschamp on Apr 7, 2008 20:34:16 GMT -5
Monday April 7, 2008 CHEST/BICEPS/ABS/CARDIO
Hammer Wide B Press 1 plate/side x 20 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8
Smith Machine Inc B Press 135 x 15 225 x 12 275 x 8 135 x 35
Inc DB Flyes 40 x 12 50 x 12 60 x 12 70 x 12 +3 forced reps
Cable Crossovers 70 x 15,15,15,15
Hammer Plate Loaded Preacher 45 x 12 70 x 10 90 x 8 105 x 6
2 Arm Cable Curl ( ascending 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
DB Conc Curl 25 x 15,15,15
Ab Crunch Mach 100 x 15,15,15,15 Leg Raise BWT x 25,25,25,25
Treadmill 20:00 on highest incline @ 3.0
BWT 203
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Post by fit on Apr 7, 2008 20:47:48 GMT -5
Keith- your leg work really inspired my own this week. You're a beast!
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Post by Tim Wescott on Apr 8, 2008 6:55:36 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 Totally insane and inspiring Keith!!!!!!!!!!!!! Stay focused buddy,you`re gonna` kick more ass again this year! #arockon6ha#
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Post by masterschamp on Apr 11, 2008 17:46:14 GMT -5
Thanks,Tim............I was so pissed off at myself for not being my best last fall, that I have absolutely kicked my ass and trained like a madman this year. We'll see how it pays off on stage.
Friday, April 11, 2008 DELTS/TRICEPS/ABS/CARDIO
Seated Machine Press 140 x 10 170 x 10 190 x 10 220 x 8 stack x 8 + 2 forced reps
Seated Lateral Machine 100 x 12 150 x 12 180 x 10 stack x 10
1 Arm Cable Lateral 30 x 10,10,10
1 Arm Bent Cable Lateral 30 x 12,12,12
Upright Cable Row 100 x 12,12,12
Pressdown 100 x 12 120 x 12 140 x 10 stack x 10
Tricep Extension Station 80 x 15 100 x 12 120 x 12 140 x 12
Dip Machine 140 x 15 200 x 12 240 x 10 stack + 20 x 10
DB Kickback 25 x 15,15,15
Machine Crunch 100 x 20,20,20,20 Leg Raise BWT x 20,20,20,20
Treadmill...20:00 @ 3.0 on highest incline
BWT 203
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Post by mrky03 on Apr 12, 2008 9:38:06 GMT -5
Keith, it looks like you're gaining momentum each week. Insane intensity as usual!!
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Post by Roger on Apr 12, 2008 12:30:06 GMT -5
Keith training like a madman [You said it ] #aiagree4zo#
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Post by intenceman on Apr 13, 2008 0:08:38 GMT -5
You're on a mission, it's clear! Keep it up!
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Post by masterschamp on Apr 15, 2008 7:37:33 GMT -5
Sunday, April 13, 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 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 12 plates/side x 6
Hacks 1 plate/side x 12 2 plates/side x10 3 plates/side x 8 4 plates/side x 8 5 plates/side x 6 6 plates/side x 6
Leg Extension 150 x 12,12,12,12
Lying Leg Curl 100 x 10 120 x 10 130 x 8 140 x 6
Seated Leg Curl 100 x 12 110 x 10 120 x 8 130 x 8
One Leg Curl 35 x 15,15,12,10
Glute Kickback 40 x 10,10,10,8
Abductor ( 10 sec between sets) 130 x 10...10...10 Adductor 130 x 10...10...10
Donkey Calf Raise Machine 300 x 25 340 x 20 360 x 15 400 x 12
Seated Calf Raise 3 plates x 12,12 2 plates x 15,12
Treadmill 20:00 on highest incline @ 3.0
BWT 205
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Post by masterschamp on Apr 15, 2008 7:48:12 GMT -5
Monday, April 14, 2008 CHEST/BICEPS/ ABS/CARDIO
Wide Grip Hammer BP 1 plate/side x 20 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8
Smith Machine Inc BP 135 x 15 225 x 10 275 x 8 135 x 35
Pec Deck 80 x 15,15,12,12
Cable Crossovers 60 x 15,15,15,12
Inc DB Curl 25 x 10 30 x 8 35 x 8 40 x 6
EZ BB Curl ( to forehead) 70 x 12 90 x 10,10,10
2 Arm Cable Curl (ascending sets) 60 x 10...70 x 10...80 x 10 50 x 10...60 x 10...70 x 10
DB Conc Curl 30 x 10,10,10
Crunch Machine 100 x 20,20,15,12,10 Leg Raise BWT x 20,20,20,20,20
Treadmill 20:00 on highest incline @3.0
BWT 202
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Post by fit on Apr 16, 2008 6:35:42 GMT -5
Bring it home, Keith!
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Post by masterschamp on Apr 17, 2008 8:28:29 GMT -5
Wednesday, April 16, 2008 BACK/TRAPS/CALVES/CARDIO
Seated Cable Row 140 x 15 200 x 12 270 x 10 320 x 7
1 Arm Low Hammer 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8 5 plates/side x 8
Flex Row Machine 150 x 12 210 x 10 260 x 10 stack + 30 x 10
B/Neck Hammer Pulldown 1 plate/side x 15 2 plates/side x 10 3 plates/side x 10
Rack Deadlifts 225 x 10 315 x 10 405 x 8 545 x 6
Hammer Shrug Station 2 plates/side x 10 3 plates/side x 10 4 plates/side x 10 5 plates/side x 10 6 plates/side x 10 7 plates/side x 8
Donkey Raise 300 x 25 360 x 20 400 x 15
Seated Calf Raise 2 plates x 20,20,20
Treadmill 20:00 on highest incline @ 3.0
GREAT workout...feeling really strong even while dieting!
BWT 201
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Post by Roger on Apr 18, 2008 3:55:29 GMT -5
Keith it is amazing how you just keep getting stronger. I pity the ones going up against you on stage. Keep it up my friend
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Post by masterschamp on Apr 19, 2008 6:41:25 GMT -5
Friday, April 18,2008 DELTS/TRICEPS/ABS/CARDIO
Seated Press Machine 100 x 12 130 x 10 160 x 10 200 x 8 230 x 8 stack + 20 x 8
Seated Lateral Machine 100 x 12 130 x 12 150 x 10 stack + 20 x 10
1 Arm Cable Lateral 25 x 12,12,12
1 Arm Bent C Lateral 30 x 12,12,12
Upright Cable Row 100 x 12,12,12
Pressdown 100 x 12 130 x 10 150 x 10
Dip Machine 140 x 12 200 x 10 240 x 8 stack + 20 x 8
Seated Tricep Extenssion Machine 100 x 12 110 x 12 120 x 12 130 x 12
1 Arm Rev Underhand Cable Extension 30 x 12,12,12
Crunch Machine 100 x 20,20,20,15,15 Leg Raise BWT x 25,25,25,20,20
Treadmill 20:00 on highest incline @ 3.0
BWT 201
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Post by fit on Apr 19, 2008 6:52:11 GMT -5
Keep it up, Keith!
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Post by masterschamp on Apr 20, 2008 15:03:23 GMT -5
Sunday, April 20,2008 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 20 2 plates/side x 15 3 plates/side x 12 4 plates/side x10 5 plates/side x 8 6 plates/side x 8 7 plates/side x 7 8 plates/side x7 9 plates/side x 7 10 plates/side x 6 11 plates/side x 6 12 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 6 plates/side x 6
Leg Extension 150 x 12,12,12,10
Lying Leg Curl 110 x 12 120 x 12 130 x 10 140 x 8
Seated Leg Curl 90 x 15 100 x 12 110 x 12 120 x 8
One Leg Curl 35 x 15,15,15
Glute Kickback 30 x 12,12,12
Abductor ( 10 sec pause between sets) 130 x 12...12...12 Adductor 130 x 12...12...12
Donkey Calf Raise 300 x 25 340 x 20 360 x 12 400 x 10
Seated Calf Raise 2 plates x 15,15,12,12
BWT 199
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Post by Roger on Apr 20, 2008 15:09:59 GMT -5
Your leg training blows my mind every time I see it. You are one of a kind Keith
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Post by masterschamp on Apr 20, 2008 16:32:08 GMT -5
Your leg training blows my mind every time I see it. You are one of a kind Keith Thanks Roger.........but I personally know two other guys who train just like that...Eric Brugh and the guy that got me started in bodybuilding.... John DeFendis. John is the one that got it into my head that heavy weights AND volume were not mutually exclusive. To tell you the truth.... I am completely oblivious as to how many sets I have done during a leg workout. It's like that with all my workouts. Keith
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Post by intenceman on Apr 20, 2008 18:56:33 GMT -5
Workouts looking great! You really are a workhorse!
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Post by Intensity on Apr 21, 2008 12:38:00 GMT -5
Sunday, April 20,2008 QUADS/HAMS/CALVES Leg Press 1 plate/side x 20 2 plates/side x 15 3 plates/side x 12 4 plates/side x10 5 plates/side x 8 6 plates/side x 8 7 plates/side x 7 8 plates/side x7 9 plates/side x 7 10 plates/side x 6 11 plates/side x 6 12 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 6 plates/side x 6 Leg Extension 150 x 12,12,12,10 Lying Leg Curl 110 x 12 120 x 12 130 x 10 140 x 8 Seated Leg Curl 90 x 15 100 x 12 110 x 12 120 x 8 One Leg Curl 35 x 15,15,15 Glute Kickback 30 x 12,12,12 Abductor ( 10 sec pause between sets) 130 x 12...12...12 Adductor 130 x 12...12...12 Donkey Calf Raise 300 x 25 340 x 20 360 x 12 400 x 10 Seated Calf Raise 2 plates x 15,15,12,12 BWT 199 I would have taken a nap in the middle of it Keith Seriously, that's exactly the kind of workout I enjoy! #arockon6ha#
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Post by masterschamp on Apr 21, 2008 19:57:30 GMT -5
Monday, April 21, 2008 CHEST/BICEPS/ABS/CARDIO
Hammer Wide Grip B Press 1 plate/side x 15 2 plates/side x 10 3 plates/side x 10 4 plates/side x 8 4 plates/side x 8.... 3 plates x 5...2 plates x 5...1 plate x 15
Smith Machine Inc BP 135 x 12 225 x 10 275 x 8 135 x 35
Low Inc DB Flyes 40 x 12 50 x 12 60 x 12 70 x 12
Cable Crossovers 70 x 10,10,10
Plate Loaded Preacher 45 x 12 70 x 10 85 x10 105 x 7
Alt Db Curl ( down the rack) 35 x 5...30 x 5...25 x 5...20 x 5 35 x 5...30 x 5...25 x 5...20 x 5
2 Arm Cable Curls ( ascending sets) 50 x 10...60 x 10...70 x 10 40 x 10...50 x 10...60 x 10
DB Conc Curl 25 x 15,15,15
Crunch Machine 100 x 20,20,20,20 Leg Raise BWT x 20,20,20,20
Treadmill 20:00 on highest incline @ 3.0
BWT 198
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