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Post by masterschamp on Apr 22, 2008 10:12:01 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# Mo....somehow I knew that would be your kind of leg day! ;D Keith
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Post by fit on Apr 22, 2008 11:21:50 GMT -5
Keith- just crious- why the Hammer BP versus barbells? Lifts look GREAT as always.
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Post by masterschamp on Apr 22, 2008 11:49:07 GMT -5
Keith- just crious- why the Hammer BP versus barbells? Lifts look GREAT as always. Using the Hammer equipment for certain chest movements is easier on my elbow than a barbell.
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Post by fit on Apr 22, 2008 18:49:57 GMT -5
Keith- just crious- why the Hammer BP versus barbells? Lifts look GREAT as always. Using the Hammer equipment for certain chest movements is easier on my elbow than a barbell. Gotcha! whatever you do- the results are I-M-P-R-E-S-S-I-V-E!
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Post by Roger on Apr 22, 2008 19:33:21 GMT -5
You will no doubt be at you very best Keith. Going great
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Post by mrky03 on Apr 23, 2008 18:33:51 GMT -5
Unbelievable as usual, Keith!! You're well on you're way to another great year!
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Post by intenceman on Apr 24, 2008 1:54:42 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 Ascending sets AFTER down the rack? You are one sick individual! Kidding. Very impressive Keith!
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Post by masterschamp on Apr 24, 2008 21:56:22 GMT -5
Wednesday, April 23,2008 BACK/TRAPS/CALVES/CARDIO
1 Arm Low Hammer Row 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 8 5 plates/side x 7
Seated Row Machine 200 x 10 230 x 10 260 x 10 stack + 25 x 10
Seated Cable Row 200 x 10 260 x 10 stack + 25 x 10
B/Neck Hammer Pulldown 1 plate/side x15 2 plates/side x 12 3 plates/side x10
Rack Deadlifts 135 x 15 225 x 12 315 x 8 405 x 8 495 x 6 545 x 5
Hammer Shrug Station 2 plates/side x15 3 plates/side x 10 4 plates/side x 10 5 plates/sied x 10 6 plates/side x 10 7 plates/side x 8
Donkey Calf Raise 300 x 25 360 x 20 400 x 15
Seated Calf Raise 3 plates x 10,10,10
Treadmill 20:00 on highest incline @ 3.0
BWT 196
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Post by beckie on Apr 25, 2008 5:38:35 GMT -5
You're on fire Keith! Awesome
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Post by masterschamp on Apr 25, 2008 9:22:26 GMT -5
Thanks, James and Beckie....... Gonna be 52 in June and this is close to or IS the strongest I have ever been. The intensity of these workouts has been something special this year. Only thing is, from now on, it is going to be a pain in the ass to make Middleweight! This will probably be my last year as a Middleweight, as next yeat I really think I will have to compete as a Light Heavyweight.
Keith
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Post by Tim Wescott on Apr 25, 2008 9:31:07 GMT -5
Insane training and insane poundages as usual Keith.
Stay focused and kick ass my friend!! #arockon6ha#
On a sidenote,I`ll be 53 on June 7th.
Kind of a good thing to be a Gemini huh? ;D
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Post by Roger on Apr 26, 2008 14:52:55 GMT -5
Here I thought you was a youngen like mid 40's LOL. I will be 53 in Sept. and in the best shape of my life. I guess us old ones still have a purpose don't we. Training is awesome Keith
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Post by masterschamp on Apr 26, 2008 20:02:53 GMT -5
Friday, April 25, 2008 DELTS/TRICEPS/ABS/CARDIO
Seated Press Machine 100 x 12 130 x 10 160 x 10 200 x 8 230x 8 stack + 25 x 8
Seated Lateral Machine 100 x 10 130 x 10 150 x 8 stack + 25 x 8
1 Arm Cable Lateral 25 x 15,15,15
1 Arn Bent Cable Lateral 30 x 12,12,12,12
Upright Cable Row 100 x 12,12,12,12
Pressdown 100 x 15 130 x 12 140 x 12 150 x 10
Dip Machine 140 x 12 200 x 12 250 x 10 stack + 25 x 8
Seated Extension Machine 100 x 10 120 x 10 130 x 10 140 x 10
DB Kickback 25 x 15,15,15
Crunch Machine 100 x 25,25,25,20,20 Leg Raise BWT x 25,25,25,25,25
Treadmill 20:00 on highest incline @ 3.0
BWT 197
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Post by masterschamp on Apr 27, 2008 17:11:06 GMT -5
Sunday, April 27, 2008 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 12 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 7 10 plates/side x 6 11 plates/side x 5 12 plates/side x 5
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 6 plates/side x 6
Leg Extension 120 x 12 140 x 12,12,12
Lying Leg Curl 90 x 12 110 x 10 120 x 10 130 x 8
Seated Leg Curl 100 x 12 110 x 10 120 x 8 130 x 6
One Leg Curl 35 x 15,12,12
Glute Kickback 35 x 10,10,10
Abductor ( 10 sec between sets) 150 x 10...10...10 Adductor ( 10 sec between sets) 150 x 10...10...10
Donkey Calf Raise 300 x 25 340 x 20 360 x 15 400 x 12
Seated Calf Raise 3 plates x 10,10 2 plates x 12,12
Great workout!
BWT 196
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Post by fit on Apr 27, 2008 17:32:45 GMT -5
Judas judas judas....
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Post by Roger on Apr 27, 2008 17:59:42 GMT -5
Leg day as outstanding as ever Keith
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Post by masterschamp on Apr 28, 2008 21:51:31 GMT -5
Monday, April 28, 2008 CHEST/BICEPS/ABS/CARDIO
Wide Grip Hammer BP 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 6 4 plates/side x 6...3 plates x 6...2 plates x 6... 1 plate x 15
Hammer Incline BP 1 plate/side x 12 2 plates/side x 8 3 plates/side x 8 3 plates/side x 8...2 plates x 6...1 plate x 15
Pec Deck 90 x 10 100 x 10 120 x 10 130 x 10
Inc DB Flyes ( drop sets) 50 x 15...40 x 15...30 x 15 50 x 15...40 x 15...30 x 15...20 x 15
Cable Crossovers 70 x 10,10,10
Plate Loaded Preacher 45 x 12 70 x 10 105 x 10 115 x 7
2 Arm Cable Curl ( ascending sets) 50 x 10...60 x 10...70 x 10 50 x 10...60 x 10...70 x 10
Inc DB Curl 25 x 15 35 x 10
DB Conc Curl 25 x 20,15
Crunch Machine 100 x 20,20,20,20,20 Leg Raise BWT x 25,25,25,20,20
Treadmill 20:00 on highest incline @ 3.0
BWT 194
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Post by intenceman on Apr 29, 2008 20:35:01 GMT -5
Keith, whats amazing is that noyt only that yourre stronger at 52, but you do it with volume as well. You make other 50 years olds look bad..Im not there, yet, but you're an inspiration.
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Post by masterschamp on Apr 30, 2008 9:33:07 GMT -5
Keith, whats amazing is that noyt only that yourre stronger at 52, but you do it with volume as well. You make other 50 years olds look bad..Im not there, yet, but you're an inspiration. Thanks, James..... It's the way I have always trained. I always thought you could use alot of weight WITH alot of volume...why not? John DeFendis is the guy who got me started full blast into the bodybuilding thing way back when...you would not believe some of the workouts he would put together! As for this year, in particular, ...even though I had a great year, competitvely, after such a long break form competing, I didn't like the way the season ended for me, knowing I could be better, and I have been training with a "chip on my shoulder all year"....as a result the intensity has been through the roof. As far as age goes... I never give it much thought....in fact when I hear my age I think it has to be someone else they're talking about!
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Post by masterschamp on Apr 30, 2008 18:31:45 GMT -5
Wednesday, April 30, 2008 BACK/TRAPS/CALVES /ABS/CARDIO
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 6
Seated Cable Row 200 x 12 260 x 10 stack + 35 ( 335) x 8
Seated Row Machine 200 x 12 220 x 12 260 x 10 stack + 35 ( 295) x 10
Wide Grip Hammer Pulldown 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10
Rack Deadlifts 135 x 20 225 x 10 315 x 8 405 x 8 495 x 6 535 x 5
Hammer Shrug Station 2 plates/side x 20 3 plates/side x 15 4 plates/side x 10 5 plates/side x 8 6 plates/side x 8 7 plates/side x 8
Donkey Calf Raise 300 x 25 360 x 20 400 x 15
Seated Calf Raise 2 plates x 20,20,20
Crunch Machine 100 x 20,20,20 Leg Raise BWT x 30,30,30
Treadmill 20:00 on highest incline @ 3.0
BWT 194
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