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Post by masterschamp on Jun 3, 2008 7:24:10 GMT -5
Sunday, June 1, 2008 QUADS/HAMS/CALVES
Leg Press 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 x 8 7 plates/side x 8 8 lpates/side x 6 9 plates/side x 6 10 plates/side x 5 (stopped here...cutting back a little)
Hacks 1 plate/side x 10 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
Lunges ( Smith Machine) 95 x 15,15,12
Leg Extension 120 x 15,15,12,10
Lying Leg Curl 90 x 10 110 x 8,8,8
Seated Leg Curl 100 x 10 120 x 8,8,6
One Leg Curl 35 x 15,15,15
Glute Kickback 40 x 8,8,8
Abductor 130 x 10...10...10 Adductor 130 x 10...10...10
Calf Sled 200 x 12 230 x 10 260 x 10,10
Seated Calf 2 plates x 20,20,15,15
BWT 186
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Post by masterschamp on Jun 3, 2008 7:32:10 GMT -5
Monday, June 3, 2008 CHEST/BICEPS/ABS/CARDIO
Wide Grip Hammer BP 1 plate/side x 20 2 plates/side x 12 3 plates/side x 10 DROP SET: 4 plates/side x 6...3 plates x 6...2 plates x 6... 1 plate x 15
Incline Hammer BP 1 plate/side x 15 2 plates/side x 10 DROP SET: 3 plates/side x 8...2 plates x 6...1 plate x 15
Flat DB Flyes 40 x 20,15,15,15
U Grip Low Crossovers 25 x 15,15,15
High Crossovers 45 x 12,12,12
Dips BWT x 10,10,10
Inc DB Curl 25 x 12 30 x 10 35 x 8
Plate Loaded Preacher ( kept it light) 45 x 15,15,15
DB Conc Curl 25 x 15,12,12
Rope Crunch 80 x 20,20,20,20,20 Leg Raise BWT x 20,15,15,12,12
Treadmill: 20:00 on highest incline @ 3.2
BWT 185
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Post by loneagle on Jun 3, 2008 10:25:00 GMT -5
Great workouts! I really enjoy those Hammer preacher curls. The contraction at the top is incredible!
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Post by masterschamp on Jun 5, 2008 8:10:38 GMT -5
Wednesday, June 4, 2008 BACK/TRAPS/CALVES/CARDIO
One 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 12 250 x 10 300 x 8 330 x 6
Seated Row Station 200 x 10 230 x 10 260 x 10
U Grip Hammer Pulldown 1 plate/side x 15 2 plates/side x 12 2 plates/side x 10
Rack Deadlifts ( lightening up on these now) 135 x 15 225 x 12 315 x 8,8
Hammer Shrug Station 2 plates/side x 20 3 plates/side x 12 4 plates/side x 10 5 plates/side x 8 6 plates/side x 8 7 plates/side x 6
Calf Sled 220 x 25,20,20
Seated Calf 2 plates x 20,20,20
Treadmill: 20:00 on highest incline @ 3.2
BWT 187
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Post by mrky03 on Jun 5, 2008 17:44:50 GMT -5
I've said it many times Keith, but you are a machine! Judging from your training journal I'd say your on your way to your all time best! Best of luck, although as hard as you train and diet luck hasn't got anything to do with it!
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Post by GerryT on Jun 5, 2008 17:49:34 GMT -5
Agree with Joel! Keith, you are amazing and an inspiration. Really proud of you and can't wait to see you inj Pittsburgh. Talk soon, buddy.
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Post by loneagle on Jun 6, 2008 9:12:37 GMT -5
Me too!... Very inspiring to come here and read your log, Keith!
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Post by Roger on Jun 6, 2008 13:38:26 GMT -5
I agree also. Reading your journal has helped me to improve on my own training. Thanks
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Post by fit on Jun 14, 2008 10:30:42 GMT -5
I demand* an update! ;D *by demand I actually mean "beg for", plead, implore.... Hope you're well, Keith!
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Post by fit on Jun 21, 2008 7:56:53 GMT -5
Where ya at, MC?
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Post by masterschamp on Jun 29, 2008 15:06:06 GMT -5
FINALLY!!!!!!!!! A chance to post a workout! Today was one of those days that you proudly realize we do something that very few others could do.........I am weighing 176....that's down from 210 eight weeks ago,.....and I handled the same weights today that I did back then! It was probably the most brutal workout I have endured during this whole contest prep. I was sure to be warmed up and smart enough not to do what I couldn't...it was just one of those times that you hit the "zone" I guess. This was done at 9:00 this morning with nothing beforehand except some coffee and hydroxycut. When it was over I was SPENT, but I felt like I really had accomplished something. VERY happy with the way things are coming together.....cuts everywhere, veins coming out everywhere, with a grainy look to the muscle. And this is at 13 pounds heavier than my competition weight last year. Much bigger but just as hard. Once again, before I post the workout, I want to take the time to thank Eric Brugh ...over the course of the past year his dietary advice has taken me to a whole new level. The guy is a freakin genius....and in the gym he trains harder than anyone I have ever seen!!! A REAL bodybuilder! Sunday, June 29, 2008 QUADS/HAMS/CALVES Leg Press 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 6 plates/side x 6 7 plates/side x 6 8 plates/side x 6 9 plates/side x 6 10 plates/side x 4 11 plates/side x 3 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 Lunges ( Smith Machine) 95 x 15,15,15 Leg Extensions 100 x 15 130 x 12,12,10 Lying Leg curl 90 x 12 110 x 10 120 x 8 130 x 6 Seated Leg Curl 100 x 10 120 x 10, 10, 10 One Leg Curl 30 x 12 35 x 8,8,6 Glute Kickback 35 x 12,12,12 Abductor (wait 10 secs between sets) 150 x 10...10...10 Adductor 150 x 10...10...10 Calf Sled 250 x 15,15,15,15 Seated Calf 3 plates x 12,12 2 plates x 15,15 BWT 176
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Post by EBA84 on Jun 29, 2008 18:37:34 GMT -5
Great job Keith. Look forward to seeing you in a couple of weeks.
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Post by fit on Jun 29, 2008 18:38:29 GMT -5
good for you Keith- way to hang in there!
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Post by Roger on Jun 29, 2008 18:40:19 GMT -5
Leg pressing that kind of weight at 176lbs, you are one of a kind Keith. Glad to see you posting you really help me to get motivated.
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Post by Tim Wescott on Jun 30, 2008 3:56:09 GMT -5
Totally insane stuff Keith!! #bowdown3ht#
Great to see you back posting your training...........very inspiring.
Stay focused and dial it in bro!
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Post by masterschamp on Jul 1, 2008 7:03:12 GMT -5
Monday, June30, 2008 CHEST/BICEPS/ABS/CARDIO
Wide Grip Hammer BP 1 plate x 20 2 plates x 12 3 plates x 8 4 plates x 6 1 plate x 30
Hammer Inc BP 1 plate x 15 2 plates x 12,10 1 plate x 30
Inc DB Flyes 40 x 20,25,15,12
Pec Deck 90 x 12,12,12
Mach Dips ( exaggerated lean forward) 140 x 15,15,15
Plate Loaded Preacher 45 x 12 70 x 10,10 45 x 12
Inc DB Curl 25 x 12 30 x 10 35 x 8
DB Hammer Curl 35 x 10,10 DB Conc Curl 25 x 15,15
Cardio: 40:00 in the AM on highest incline @ 3.2, followed by the following AB workout:
GIANT SET: 5 cycles 15 reps each exercise
Crunches Rev Crunches Leg Raises
BWT 177
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Post by Roger on Jul 2, 2008 5:20:03 GMT -5
Doing whatever it takes! You said it and you are sure doing it. Great job Keith
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Post by masterschamp on Jul 3, 2008 6:45:00 GMT -5
Wednesday, July 2, 2008 BACK/TRAPS/CALVES/ABS/CARDIO
Power went out in the gym...they let us keep on training...plenty of light as two sides are nothing but huge windows. Got really warm without the AC, but that was actually a good thing for me for where I am in my training.
Low Hammer Rows 1 plate/side x 20,15,12 10 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8
Seated Cable Row 140 x 20 200 x12 250 x 10 300 x 6
Seated Machine Row 140 x 10 200 x 10 stack x 8
U Grip Hammer Pulldown 1 plate/side x 15 2 plates/side x12,10,10
Dickersons 90 x 15,15,15
Hammer Shrug Station 2 plates/side x 20 3 plates/side x 12 4 plates/side x 8 5 plates/side x 6 6 plates/side x 6
Weighted Hyperextensions 25 x 15,15,15
Calf Sled 220 x 20,20,15,
Seated Calf 2 plates x 20,20,20
Cardio: Treadmill for 40:00 in AM on highest setting at 3.2, followed by the following AB workout:
GIANT SET (each exercise 5 times 15 reps)
Crunches Reverse Crunches Roman Chair Leg Raises Twisting Crunch
BWT 176.5
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Post by fit on Jul 3, 2008 9:59:37 GMT -5
Lights out! #arockon6ha#
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Post by GerryT on Jul 3, 2008 11:21:18 GMT -5
Just super, Keith. Can't wait to see you and Eric at the show!
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