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Post by mrky03 on Jul 3, 2008 18:36:02 GMT -5
Way to go Keith! I can't wait to see progress pics!
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Post by Roger on Jul 4, 2008 8:28:47 GMT -5
Power went out in the gym, Yours was still going strong. Agree with Joel #picspicspicsml7#
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Post by masterschamp on Jul 5, 2008 5:44:56 GMT -5
Friday, July 4, 2008 DELTS/TRICEPS/ABS/CARDIO
SUPERSET: Standing Lateral Machine 20 x 12, 30 x 10,10,10 Seated Machine Press 120 x 12, 150 x 10,10,10
Hammer Seated Front Press 1 plate/side x 20 2 plates/side x 12,12,10
1 Arm Cable Lateral 25 x 15,12,12,12
Upright Cable Row 70 x 12,12,12
Pressdown 100 x 12 130 x 12 150 x 10,10,10
Seated Extension Machine 100x 15 130 x 10,10,10
Dip Sation ( extreme upright position) 140 x 12,12,12,12
DB Kickbacks 25 x 12,12,12
CARDIO: In the AM ...treadmill 40:00 on highest incline @ 3.2 followed by the following AB workout:
GIANT SET each exercise 5 sets 15 reps
Roman Chair Twisting Crunch Leg Raise Hyperextension
BWT 175
Took a few pics after cardio....quality wasn't the greatest, lighting is terrible, but I will try to post them sometime today.
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Post by intenceman on Jul 6, 2008 16:41:11 GMT -5
Where's the pics? Great training as always Keith!
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Post by Tim Wescott on Jul 7, 2008 12:14:10 GMT -5
Stay focused Keith,the reward is just around the corner my friend!
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Post by Tim Wescott on Jul 10, 2008 5:15:53 GMT -5
Bump for updates!!
How ya` feeling and looking Keith?
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Post by masterschamp on Aug 3, 2008 20:05:04 GMT -5
Starting to post for next year's contests. More on that in a bit, but first I want to say what a great time I had doing the Nationals....it was a truly great experience and gave me the confidence to know I can stand on stage with those guys. I know what I have to do to have a shot at winning the class and I have a whole year to take care of business this time instead of seven months. Eric was a great help in getting me ready, and I had a great time up there with him and then especially the week he and his wife spent down here after the show. They are two terrific people, and my wife and I truly had a great time in their company. We are really hoping they are here permanently, soon! I learned alot of little invaluable things training with Eric for the week as well, and plan on putting them all to use in my training. I had been getting a little poudage happy and started to let the form slip...Eric definitely refocused me on using less weight but in a more intense manner! Having someone like that to have available for help in my diet and training is invaluable. The plan for next year is to do the Southern States in July as a Middleweight this time, and then fly up to Pittsburgh for the Nationals the following week. Now on to today's training:
Sunday, August 3rd, 2008 QUADS/HAMS/CALVES
Leg Press: (FULL reps ...all the way back)
1 plate/side x15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 10 5 plates/side x 10.....4 plates/side x 8...3 plates/side x 8.... 2 plates/side x 10...1 plate/side x 20
Hack Squats: ( ALL the way down on each rep)
1 plate/side x 15 2 plates/side x 10 3 plates/side x 12...2 plates/side x 10...1 plate/side x 18
Leg Extension:
120 x 10 120 x 10...105 x 10...90 x 10 (pin pulls) 120 x 10...105 x 10...90 x 10 (pin pulls) 105 x 10...90 x 10...75 x 10 (pin pulls)
Seated Leg Curl
90 x 12 105 x 10 120 x 10 105 x 10 90 x 12
One Leg Curl:
35 x 12 35 x 10 30 x 12 25 x 12...20 x 10...15 x 12 ( pin pulls) 25 x 10...20 x 10...15 x 10 ( pin pulls)
Glute Kickbacks
30 x 15,15,15
Abductor ( 10 secs between sets)
100 x 15....15...15
Adductor ( 10 secs between sets)
100 x 15...15...15
SUPERSET: Face Forward Calf Sled 200 x 10, 200 x10, 160 x 12, 160 x 10 Backward Lean Calf Sled 120 x 10, 120 x 10, 100 x 10,100 x 10
Seated Calf
2 plates x 15,15,15
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Post by fit on Aug 3, 2008 20:32:43 GMT -5
Welcome back, Keith- eager to follow your journal.
Can you talk more about "less weight in a more intense way" and how that will manifets itself in your workouts?
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Post by masterschamp on Aug 3, 2008 20:59:39 GMT -5
ascending sets,descending sets, drop sets, giant sets, supersets, etc., etc.,............these are the intensity techniques I will be incorporating with complete movements and contractions.
Keith
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Post by fit on Aug 3, 2008 21:12:46 GMT -5
Gotcha
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Post by intenceman on Aug 4, 2008 3:12:33 GMT -5
Heya Keith! It was great meeting you. I hear you on the form. Im focusing on heavy weights with proper form, and THEN adding in intensity variables as needed..
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Post by mrky03 on Aug 4, 2008 19:56:11 GMT -5
Great training as usual Keith! I agree, execution is as important as poundages used. Stay intence brother!
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Post by masterschamp on Aug 6, 2008 0:40:14 GMT -5
Monday, August 4, 2008 CHEST/DELTS/ABS
Incline Smith BP
135 x 20 185 x 12 205 x 10 205 x 10...185 x 6...135 x 10 ( drops)
Decline Hammer BP
135 x 15 225x10 275 x 10 275 x 10...225 x 6...135 x 12 ( drops)
SUPERSET: Peck Deck 50 x 15, 50 x 15, 50 x 15 Seated BP 130 x 15, 130 x 15, 130 x 15
Seated Dual Axis Press ( feels like DB presses)
50 x 15 70 x 10 90 x 6 90 x 6...70 x 6...50 x 10 ( drops)
Lateral Station
20 x 15 30 x 10 30 x 10...20 x 10...15 x 10 ( drops)
Front Delt Cable Lateral
30 x 15,15,15
Upright cable Row
50 x 20,20,15
(All done for 4 giant sets of 15 reps each): Roman Chair Crunch Machine Hyperextension Bench Leg raises
BWT has stayed basically the same since the contest even though I am eating a much larger volume of food.....funny thing is that I look about 20% better right now than at the show... fuller and more cut, with increased vascularity. I literally could step on stage right now.
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Post by fit on Aug 6, 2008 6:33:52 GMT -5
BWT has stayed basically the same since the contest even though I am eating a much larger volume of food.....funny thing is that I look about 20% better right now than at the show... fuller and more cut, with increased vascularity. I literally could step on stage right now. There's gotta be a show somewhere... ;D
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Post by Roger on Aug 8, 2008 4:51:31 GMT -5
Going to follow your journal close. I like the sound of your plans, may have to borrow some of it.
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Post by masterschamp on Aug 8, 2008 7:24:55 GMT -5
BWT has stayed basically the same since the contest even though I am eating a much larger volume of food.....funny thing is that I look about 20% better right now than at the show... fuller and more cut, with increased vascularity. I literally could step on stage right now. There's gotta be a show somewhere... ;D Actaully, the Florida State Championships are being held on Aug 23rd, and looking as I do right now, without changing a thing, (at least 20-30% better than a few weeks ago), I think I'd have a real shot at my class and the Overall in the Over 50 group, same thing for the Nabba Nationals next month, but my future competitive plans will now be focused on getting that NPC Master's Nationals title, and the Southern States the week before. Using a year to make improvements instead of a couple of months should give me a real chance to make significant improvements to challenge for the National title. Keith
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Post by fit on Aug 8, 2008 8:51:03 GMT -5
A man with a plan. :cool:
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Post by EBA84 on Aug 8, 2008 10:43:58 GMT -5
There's gotta be a show somewhere... ;D Actaully, the Florida State Championships are being held on Aug 23rd, and looking as I do right now, without changing a thing, (at least 20-30% better than a few weeks ago), I think I'd have a real shot at my class and the Overall in the Over 50 group, Keith Do them...
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Post by masterschamp on Aug 8, 2008 13:42:56 GMT -5
Actaully, the Florida State Championships are being held on Aug 23rd, and looking as I do right now, without changing a thing, (at least 20-30% better than a few weeks ago), I think I'd have a real shot at my class and the Overall in the Over 50 group, Keith Do them... Eric....the thought actually did enter my mind because of the way my body is responding right now.....but with football season entering full swing, I am getting busy with my coaching as well. Spring and Summer shows are better for me as I can devote full attention ot them, and have time off in the summer. That's why I am particularly glad that Nationals are held in July....that works out great with the Southern States also in July the week before. Also there is the monetary issue as well. I like the idea of targeting a major show....If I were to do anything else in the upcoming year maybe it would be the Sunshine Classic in March, as that fits nicely with my schedule as well but that's something I am not really committed to at this time. When you actually are down here and we are hitting the gym everyday, we can decide if there is any other contests that I should do. I absolutely trust your opinion, and you'll now just by looking at me if I am ready. Keith
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Post by mrky03 on Aug 11, 2008 17:52:53 GMT -5
What ever you decide to do you will do well my friend!
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