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Post by mrky03 on May 15, 2008 18:10:35 GMT -5
The volume king as always, Keith! Keith is a beast!
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Post by masterschamp on May 18, 2008 6:15:24 GMT -5
Friday, May 16, 2008 DELTS/TRICEPS/ABS/CARDIO
Seated Press Machine 130 x 20 150 x 12 170 x 10 190 x 10 220 x 8 stack + 25 x 8
Seated Lateral machine 100 x 12 130 x 10 150 x 8 stack + 25 x 8
One Arm Cable Lateral 25 x 10,10,10,10
Reverse Pec Deck 100 x 10,10,10,10
Upright Cable Row 100 x 10,10,10,10
Pressdown 100 x 15 120 x 10 130 x 10 140 x 10 150 x 8
Seated Extension Machine 110 x 10 120 x 10 130 x 10 140 x 10
Dip Machine 140 x 15 200 x 12 240 x 10 stack + 35 x 8
DB Kickbacks 25 x 15,15,15
Crunch Machine 100 x 15,15,15,15 Leg Raise BWT x 25,25,25,25
Treadmill 20:00 on highest incline @ 3.2
BWT 191
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Post by Tim Wescott on May 18, 2008 7:33:40 GMT -5
Impressive as usual Keith!
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Post by masterschamp on May 20, 2008 7:07:53 GMT -5
Sunday, May 18, 2008 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 12 2 plates/side x 12 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 8 plates/side x 8 9 plates/side x 8 10 plates/side x 6 11 plates/side x 5
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 8 6 plates/side x 6
Leg Extension 150 x 12,12,12,12
Lunges ( smith machine) 95 x 12,12,12
Lying Leg Curl 100 x 10 110 x 10 120 x 10 130 x 10
Seated Leg Curl 90 x 12 100 x 12 110 x 10 120 x 10
One Leg Curl 40 x 12,12,12
Glute Kickback 40 x 10,10,10
Abductor 150 x 10...10...10 Adductor 150 x 10...10...10
Calf Sled 200 x 25 260 x 15 300 x 12 340 x 10
Seated Calf 3 plates x 10,10,10,10
BWT 189
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Post by masterschamp on May 20, 2008 7:15:04 GMT -5
Monday, May 19, 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 4 plates/side x 6...3 plates x 6...2 plates x 6... 1 plate/side x 15
Smith Machine Inc BP 135 x 20 225 x 10 275 x 6 135 x 35
Pec Deck 80 x 12 90 x 12 100 x 12
U Grip Low Cable Crossover 35 x 12,12,12,12
Inc DB Curl 25 x 12 30 x 10 35 x 8 40 x 6
2 Arm Cable Curls ( ascending sets) 50 x 10...60 x 10...70 x 10 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 25,25,25,25
Treadmill 20:00 on highest incline @ 3.2
BWT 188
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Post by Intensity on May 21, 2008 6:23:32 GMT -5
Wow, already 188... and still as strong as usual!
GO Keith Go!
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Post by masterschamp on May 22, 2008 11:45:46 GMT -5
Wednesday, May 21, 2008 BACK/TRAPS/CALVES/ABS/CARDIO
One Arm Low Hammer 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 Cable Row 200 x 12 260 x 12 300 x 10 stack + 40 (340) x 7
Seated Row Machine 150 x 12 200 x 10 240 x 8 stack + 40 ( 300) x 8
Hammer U Grip Pulldown 1 plate/side x 15 2 plates/side x 12 2 plates/side x 10
Rack Deadlifts 135 x 15 225 x 12 315 x 8 405 x 6 505 x 5
Hammer Shrug Station 2 plates/side x 10 3 plates/side x 10 4 plates/side x 8 5 plates/side x 8 6 plates/side x 8 7 plates/side x 8
Calf Sled 220 x 15 260 x 12 320 x 8
Seated Calf 2 plates x 25,20,20
Crunch Machine 100 x 20,20,15 Leg Raise BWT x 25,25,25
Treadmill 20:00 on highest incline @ 3.2
BWT 188
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Post by Roger on May 23, 2008 17:56:45 GMT -5
Keith you truly inspire others to do their best. Thank you
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Post by masterschamp on May 26, 2008 21:31:59 GMT -5
Friday, May 23, 2008 DELTS/TRICEPS/ABS/CARDIO
Seated Press 130 x 15 170 x 12 200 x 10 230 x 8 stack + 35 x 7
Seated Lateral Machine 100 x 12 130 x 10 150 x 10 stack + 35 x 8
One Arm Lateral Station 30 x 12 40 x 12,12,10
Rev Pec Deck 100 x 12,12,12,12
Upright Cable Row 100 x 12,12,12,12
Pressdown 100 x 15 130 x 12 150 x 10,10
Seated Extension Machine 100 x 10 110 x 10 120 x 10 130 x 10
Dip Station 130 x 20 200 x 10 230 x 10 stack + 25 x 10
DB Kickback 25 x 15,15,15
Crunch Machine 100 x 15,15,15,15 Leg Raise BWT x 25,25,25,20
Treadmill 20:00 on highest incline @ 3.2
BWT 188
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Post by masterschamp on May 26, 2008 21:40:17 GMT -5
Sunday, May 25, 2008 QUADS/HAMS/CALVES Leg Press 1 plate/side x 20 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8 5 plates/side x 8 6 plates/side x 8 7 plates/side x 8 8 plates/side x 6 9 plates/side x 6 10 plates/side x 5 11 plates/side x 4 ( cut some reps...dieting!!!) 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 Extensions 120 x 15,15,12,12 Lunges 95 x 12,12,12 Lying Leg Curl 100 x 10 110 x 10 120 x 8 130 x 6 One Leg Curl 35 x 15,12,10 Seated Leg Curl 100 x10 120 x 8 130 x 6,6 Glute Kickback 40 x 10,10,10 Abductor 150 x 10...10...10 Adductor 150 x 10...10...10 Calf Sled 230 x 12 260 x 10 300 x 8,8 Seated Calf 3 plates x 12,10,10,10 BWT 187
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Post by masterschamp on May 26, 2008 21:47:17 GMT -5
Monday, May 26, 2008 CHEST/BICEPS/ABS/CARDIO
Wide Grip Hammer BP 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 6 4 plates/side x 6...3 plates x 6...2 plates x 6... 1 plate x 15
Seated BP Station 200 x 12 230 x 10 260 x 10 300 x 8
Inc DB Flyes 45 x 15,15,12,12
Low U Grip Cable Crossovers 30 x 15,15,15
Dips BWT x 15,12,12
Seated DB Curl 25 x 10 30 x 8 35 x 6,6
Plate Loaded Preacher 45 x 10 70 x 8 80 x 8 90 x 6
One Arm Cable Curl 30 x 15,15,15
DB Conc Curl 25 x 15,15,15
Crunch Machine 100 x 15,15,15,15 Leg Raise BWT x 25,25,25,25
Treadmill: 20:00 on highest incline @ 3.2
BWT 187
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Post by Tim Wescott on May 27, 2008 16:09:44 GMT -5
Looking good Keith and dropping bodyweight nicely! #bowdown3ht#
I can`t wait for Pittsburgh bro............lets kick some fu*king ass! #teamwotwsf4#
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Post by Roger on May 27, 2008 19:21:26 GMT -5
Great job Keith
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Post by masterschamp on May 29, 2008 7:03:06 GMT -5
Wednesday, May 28, 2008 BACK/TRAPS/ABS/CALVES/CARDIO
One 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 6
Seated Cable Row 200 x 10 260 x 10 stack + 30 (330) x 6
Seated Row Station 200 x 10 230 x 10 stack + 30 (310) x8
Hammer Wide Grip Pulldown 1 plate/side x 15 2 plates/side x 12 2 plates/side x 12
Rack Deadlifts 135 x 12 225 x 10 315 x 7 405 x 6 stopped here......cutting back a little now
Hammer Shrug Station 2 plates/side x 12 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
Calf Sled 220 x 12 260 x 12 320 x 10
Seated Calf 2 plates x 20,20,20
Crunch Machine 100 x 20,20,20 Leg Raise BWT x 25,25,25
Treadmill: 20:00 on highest incline @ 3.2
BWT 186
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Post by fit on May 29, 2008 8:25:06 GMT -5
Hey Keith-
When you say "plates" do you mean 45's or whatever the machine plate increment is?
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Post by masterschamp on May 29, 2008 10:16:42 GMT -5
Hey Keith- When you say "plates" do you mean 45's or whatever the machine plate increment is? 45's
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Post by fit on May 29, 2008 12:11:51 GMT -5
630# shrugs! Yowza you are a beast. At least in my universe.
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Post by Tim Wescott on May 29, 2008 19:34:03 GMT -5
Animalistic training Keith!
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Post by Intensity on May 31, 2008 11:36:31 GMT -5
That was some serious back workout lifts! But who is surprised... that's the only way with Keith!!!
#arockon6ha#
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Post by masterschamp on Jun 3, 2008 7:16:15 GMT -5
Friday, May 30, 2008 DELTS/TRICEPS/ABS/CARDIO
SUPERSET: Seated Press Machine 130 x 12,170 x 10,200 x 8, 220 x 8 Standing Lateral Station 30 x 15,15,12,12
Seated Machine Laterals 130 x 12 150 x 6 stack + 20 x 6
SUPERSET: One Arm Cable Lateral 25 x 15,15,12,12 Upright Cable Row 90 x 10,10,10,10
Bent Cable Lateral 30 x 12,12,12,12
Pressdowns 100 x 12 130 x 10 150 x 8,8
SUPERSET: Dip Station 140 x 12, 180 x 10, 220 x 8,8 Seated Tricep Extension Station 110 x 12, 120 x 12,10,10
DB Kickbacks 25 x 12,12,12,12
Crunch Machine 100 x 15,15,15,15,15 Leg Raise BWT x 20,20,20,20,20
Treadmill: 20:00 on highest incline @ 3.2
BWT 186
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