|
Post by mrky03 on Apr 30, 2008 18:59:33 GMT -5
You're a constant source of inspiration Keith! You're right, age is just a number! I love it that I have you and some others here at WOTW to look up to for inspiration and going strong into your 50's! I'm not all that far behind you!
|
|
|
Post by Intensity on Apr 30, 2008 19:02:51 GMT -5
You're a constant source of inspiration Keith! You're right, age is just a number! I love it that I have you and some others here at WOTW to look up to for inspiration and going strong into your 50's! I'm not all that far behind you! WOTW is THE place when it comes to bodybuilding inspiration and group solidarity... and Keith you really are a huge part of that! Thanks!
|
|
|
Post by Roger on May 1, 2008 14:41:53 GMT -5
Training looking great Keith
|
|
|
Post by masterschamp on May 3, 2008 10:12:46 GMT -5
Friday, May 2, 2008 DELTS/TRICEPS/CARDIO
Seated Press Machine 140 x 12 180 x 10 220 x 8 stack + 30 x 8
Seated Lateral Machine 100 x 12 130 x 10 150 x 8 stack + 30 x 8
1 Arm Cable Lateral 25 x 12,12,12
Bent DB Lateral 45 x 12,12,12,12
Upright EZ Bar Row 70 x 10,10,10
Pressdown 100 x 15 120 x 12 140 x 10 stack x 10
Dip Machine 140 x 15 200 x 10 230 x 10 stack + 30 x 8
Seated Extension Machine 110 x 12 120 x 12 130 x 12 140 x 12
DB Kickback 25 x 12,12,12,12
Treadmill: 20:00 on highest incline @ 3.0
BWT 193.5
|
|
|
Post by masterschamp on May 4, 2008 14:03:15 GMT -5
Sunday, May 4, 2008 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 15 2 plates/side x 10 3 plates/side x 10 4 plates/side x 10 5 plates/side x 10 6 plates/side x 8 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 6
Hacks 1 plate/side x 10 2 plates/side x10 3 plates/side x 6 4 plates/side x 6 5 plates/side x 6 6 plates/side x 6
Leg Extension 150 x 12,12,12,12
Lunges ( Smith Machine) 45 x 12,12,12
Lying Leg Curl 100 x 10 110 x 10 120 x 10 130 x 10
Seated Leg Curl 110 x 10 120 x 8 130 x 6 140 x 6
One Leg Curl 35 x 15,12,12
Glute Kickback 35 x 12,12,12
Abductor ( 10 sec between sets) 150 x 10...10...10 Adductor 150 x 10...10...10
Calf Sled 180 x 12 220 x 12 260 x 12 300 x 10
Seated Calf 3 plates x 10,10,10,10
BWT 192
|
|
|
Post by Roger on May 4, 2008 15:07:48 GMT -5
I get light headed just reading your leg day. Great job Keith
|
|
|
Post by fit on May 4, 2008 16:14:43 GMT -5
Nice jump up on the leg extensions from last week.
|
|
|
Post by masterschamp on May 5, 2008 19:24:28 GMT -5
Monday, May 5, 2008 CHEST/BICEPS/ABS/CARDIO
Wide Grip hammer BP 1 plate/side x 20 2 plates/side x 10 3 plates/side x 10 4 plates/side x 8 4 plates/side x 7....3 plates x 6...2 plates x 6... 1 plate x 12
Inc Hammer BP 1 plate/side x 12 2 plates/side x 10 3 plates/side x 10
Pec Deck 110 x 12 120 x 12 130 x 10 140 x 10
Flat DB Flyes (drop sets) 50 x 12....40 x 12....30 x 12 50 x 12....40 x 12....30 x 12 50 x 12....40 x 12....30 x 12....20 x 15
Plate Loaded Preacher 45 x 12 70 x 10 95 x 10 110 x 10
Inc DB Curl 25 x 10 30 x 10 35 x 10
DB Conc Curl 25 x 15,15,15
Crunch Machine 100 x 20,20,20,20,20 Leg Raise BWT x 30,30,30,25,25
Treadmill 20:00 on highest incline @ 3.0
BWT 192
|
|
|
Post by masterschamp on May 7, 2008 20:34:07 GMT -5
Wednesday, May 7, 2008 BACK/TRAPS/CALVES/CARDIO
1 Arm Hammer Low Rows 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 10 5 plates/side x 8
Seated Row Machine 20 x 12 240 x 10 260 (stack) x 8 260 (stack) + 35 x 7
Seated Cable Row 200x 12 260 x 10 300 (stack)+ 35 x 8
U Grip Hammer Pulldown 135 x 12 225 x 10 225 x 10
Rack Deadlifts 135 x 12 225 x 10 315 x 6 405 x 6 500 x 5
Hammer Shrug Station 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 x8 7 plates/side x 8
Calf Sled 220 x 10 280 x 10 320 x 10
Seated Calf 2 plates/side x 15,15,15
Treadmill 20:00 on highest incline @ 3.0
BWT 191
|
|
|
Post by intenceman on May 8, 2008 0:21:05 GMT -5
Still strong! And lots of volume too. Question, where do you set your pins for your rack deads?
|
|
|
Post by masterschamp on May 8, 2008 7:12:54 GMT -5
James, I set them at the lowest setting...for me that's just a bit above mid shin.
Keith
|
|
|
Post by Roger on May 9, 2008 16:19:39 GMT -5
Training is awesome Keith
|
|
|
Post by intenceman on May 11, 2008 20:13:33 GMT -5
James, I set them at the lowest setting...for me that's just a bit above mid shin. Keith Cool, thanks, Keith. Keeep up the great work!
|
|
|
Post by masterschamp on May 12, 2008 7:21:50 GMT -5
Friday, May 9, 2008 DELTS/TRICEPS/CARDIO
Seated Press Machine 140 x 12 170 x 10 200 x 8 220 x 8 stack + 35 x 7
Seated Lateral Machine 100 x10 130 x 10 150 x 10 stack + 35 x 8
One Arm Cable Lateral 25 x 12,12,12,12
Rear Delt Machine 80 x 10 100 x 10 120 x 10 130 x 10
Upright Cable Row 100 x 15,15,15
Pressdown 100 x 12 120 x 10 130 x 10 140 x 10 150 x 10
Seated Extension Machine 90 x 12 110 x 12 130 x 10
Dip Machine 140 x 20 200 x 12 230 x 10 stack + 35 x 8
DB Kickback 25 x 15,15,15
Treadmill 20:00 on highest incline @ 3.0
BWT 192
|
|
|
Post by masterschamp on May 12, 2008 7:32:36 GMT -5
Sunday, May 11. 2008 QUADS/HAMS/CALVES
Leg Press 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
Hacks 1 plate/side x 10 2 plates/side x 8 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 10 140 x 10,8
Seated Leg Curl 100 x 12 110 x 12 120 x 10 130 x 8
One Leg Curl 35 x 15,15,12
Lunges (Smith Machine) 95 x 10,10,10
Glute Kickback 35 x 10,10,10
Abductor ( 10 sec between sets) 150 x 10....10....10 Adductor 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 12,12 2 plates x 15,15
BWT 191
|
|
|
Post by loneagle on May 12, 2008 10:35:25 GMT -5
Wow...those are some major weights you're handling there! Very inspiring!
|
|
|
Post by masterschamp on May 15, 2008 8:00:23 GMT -5
Wow...those are some major weights you're handling there! Very inspiring! Thank Loneagle............it gets a little tough to handle big weight when dieting... but it's the way I love to train. Keith
|
|
|
Post by masterschamp on May 15, 2008 8:09:17 GMT -5
Monday, May 12, 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 8...3 plates x 6...2 plates x 6... 1 plate x 15
Hammer Inc BP 1 plate/side x 12 2 plates/ side x 10 3 plates/side x 8...2 plates x 7...1 plate x 15
Pec Deck 90 x 12 100 x 12 110 x 12 110 x 10
Uhand Grip Crossovers 30 x 15, 15, 15, 15
Inc DB Curl 25 x 12 30 x 10 35 x 8 40 x 6
EZ BB Curl 70 x 15,15,12,10
Plate Loaded Preacher 45 x 10 70 x 10 105 x 8
DB Conc Curl 25 x 15,15,15
Crunch Machine 100 x 15,15,15,15 Leg Raise BWT x 25,25,20,20
Treadmill 20:00 on highest incline @ 3.2
BWT 191
|
|
|
Post by masterschamp on May 15, 2008 8:19:31 GMT -5
Wednesday, May 14, 2008 BACK/TRAPS/CALVES/ABS/CARDIO
One Arm Low Hammer 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
Seated Cable Row 200 x 12 260 x 10 300 x 8 stack + 25 x 8
Seated Row Machine 200 x 12 240 x 10 stack + 35 x 8
Hammer B/Neck Pulldown 1 plate/side x 15 2 plates/side x12 3 plates/side x10
Rack Deadlifts 135 x 15 225 x 10 315 x 6 405 x 6 505 x 6
Hammer Shrug Station 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 8 5 plates/side x 8 6 plates/side x 8 7 plates/side x 8
Calf Sled 280 x 20 320 x 15 360 x 12
Seated Calf 2 plates x 20,20,20
Crunch Machine 100 x 15,15,15,15 Leg Raise BWT x 20,20,20,20
Treadmill 20:00 on highest incline @ 3.2
BWT 191
|
|
|
Post by fit on May 15, 2008 9:37:22 GMT -5
The volume king as always, Keith!
|
|