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Post by masterschamp on Aug 12, 2008 13:59:38 GMT -5
Monday, August 11, 2008 CHEST/DELTS/ABS
Flat Hammer BP 135 x 15 135 x 15 185 x 12 225 x 10 275 x 8 225 x 8 135 x 20
Incline Hammer BP 225 x 12,10,10
SUPERSET: Pec Deck 50 x 15,15,15 Seated BP Machine 140 x 12,12,10
Dip Station 120 x 20,20,20
Seated Lateral Axis Press 50 x 15 50 x 12 70 x 10 90 x 10 70 x 10 50 x 15
Standing Lateral Station 20 x 12 20 x 10 30 x 10 30 x 10 20 x 12
Cable Front Raise 40 x 20,15,15
Upright Cable Row 50 x 15,15,15
GIANT SET ( 3 rounds of 15 reps per exercise)
Seated Crunch Machine Roman Chair Leg Raise Hyperextensions Broomstick Twists
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Post by Roger on Aug 15, 2008 5:05:20 GMT -5
Looking good Keith
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Post by masterschamp on Aug 28, 2008 8:02:35 GMT -5
Haven't posted my workouts in a long time..... Thought I'd post them here as I prepare for the Southern States and Master's Nationals in July of 2009.
Monday, August 25, 2008 CHEST/DELTS/ABS
Incline Smith BP 135 x 20 185 x 12 225 x 8 245 x 6
Decline Hammer BP 135 x 15 225 x 12 275 x 8
Cybex BP Station 140 x15......15......15 ( 10 sec between sets)
Cable Crossovers 30 x 20 40 x 20 50 x 20
Seated Coaxial Press 30 x 20 50 x 20 70 x 12 90 x 10 110 x 8
Standing Lateral Station ( 1 arm at a time) 20 x 15 30 x 10 40 x 8
Cable Front Lateral Raise 30 x 12,12,12
Upright Cable Row 40 x 15 50 x 15 60 x 15
ABS done in giant set fashion
Ab Crunch 80 x 10,10,10
Leg Raise BWT x 10,10,10
Roman Chair BWT x 10,10,10
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Post by masterschamp on Aug 28, 2008 8:06:49 GMT -5
Wednesday, August 27, 2008 BACK/REAR DELTS/TRAPS/CALVES
Hammer 1 Arm Underhand Pulldown 1 plate/side x 15 2 plates/side x 12 2 plates + 25/side x 10 2 plates + 25/side x 8
Hammer Iso Lateral 1 Arm Row 1 plate/side x 12 2 plates/side x 10 3 plates/side x8 4 plates/side x 6
U Grip Barbell Row 135 x 15 185 x 12 185 x 12
Seated Cable Row 200x 12 220 x 10 220 x 8
Reverse Pec Deck 60 x 10 70 x 10 80 x 10 90 x 10
Hammer Deadlift Station 135 x 15 225 x 10 225 x 8
Hammer Shrugs 225 x 12,12,12
Weighted Hyperextension 25 x 12,12
GIANT SET: Hack Calf Sled 200 x 10,10,10,8,7 Donkey Raise 200 x 10,10,8,8,7 Reverse Calf Sled 100 x 10,8,8,6,6,6
OUCH !!!!!!
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Post by fit on Aug 28, 2008 9:19:49 GMT -5
Glad to see your journal again, Keith. Always inspiring.
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Post by mrky03 on Aug 28, 2008 18:07:37 GMT -5
Great training Keith! Inspirational as always!
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Post by Roger on Aug 30, 2008 7:25:10 GMT -5
Nice volume training Keith
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Post by intenceman on Sept 1, 2008 18:29:03 GMT -5
Good to see you posting again. What are your plans now?
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Post by masterschamp on Sept 2, 2008 7:30:33 GMT -5
Friday, August 29,2008 BICEPS/TRICEPS
Ez Barbell Curl 40 x 20 60 x 15 80 x 10,10
Inc DB Curl 25 x 15 35 x 12,10
Plate Loaded Preacher 45 x 15 70 x 12,10
Pressdowns 100 x 15 120 x 12 150 x 10,10
Overhead Extension 50 x 15 60 x 12 70 x 10,8
Seated Extension Station 70 x 10 80 x 10
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Post by masterschamp on Sept 2, 2008 7:31:39 GMT -5
Sunday, August 31,2008 QUADS/HAMS/CALVES
Smith Squats ( to the floor) 135 x 20 185 x 15 225 x 12 275 x 6 315 x 4
Hack Squats (all the way down) 1 plate/side x 15 2 plates/side x 10 3 plates/side x 10 3 plates + 25/side x 8
Leg Extension 100 x 12 120 x 10 150 x 10
Lying Leg extension 90 x 12 110 x 10,10
SL Deadlifts 135 x 15 185 x 12 225 x 12, 10
One Leg Curl 25 x 12 45 x 10
Calf Sled 100 x 20 200 x 15 260 x 12 320 x 10
Seated Calf 1 plate x 20 2 plates x 12 3 plates x 10,10
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Post by masterschamp on Sept 2, 2008 7:32:37 GMT -5
Monday, September 1, 2008 CHEST/DELTS
Smith Incline BP 135 x 20 185 x 12 225 x 10 275 x 8 135 x 20
Hammer Decline BP 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 1 plate/side x 15
Dip Station 120 x 20 180 x 12 220 x 10
Crossovers 50 x 20,20,20
Seated Co-Axial Press 50 x 15 70 x 12 90 x 10 110 x 8,6
Seated Lateral Machine 50 x 12 70 x 10 90 x 8
Front Delt Cable Raise 40 x 12,12,12
Upright EZ BB Row 50 x 15,15,12
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Post by Roger on Sept 2, 2008 18:49:53 GMT -5
Training looking good Keith
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Post by masterschamp on Sept 4, 2008 7:57:35 GMT -5
Wednesday, September 3, 2008 BACK/TRAPS/REAR DELTS
1 Arm Hammer U Grip Pulldown 1 plate side x 15 2 plates/side x 10 2 plates + 25/side x 8...225 x 3...135 x 8 (drop set)
BB Row 135 x 10 185 x 8 225 x 6
1 Arm Hammer Row 2 plates x 8 3 plates x 6 4 plates x 8
Seated Cable Row 220 x 8...150 x 8 ( drop set)
R Delt Machine 70 x 10 100 x 10
DB Shrugs 60 x 15 80 x 15 100 x 15
Deadlift 225 x 10 315 x 6
Hyperextension 25 x 12
Someone in the gym guessed my weight at 205-210 today...I am actually weighing about 180!! Still very tight with alot of separation and veins! Must be doing something right!
Keith
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Post by EBA84 on Sept 4, 2008 10:02:11 GMT -5
You only put 4 pounds on since the contest? Be careful with staying too lean. You won't be able to put much muscle on for next year. I would say to stay within 20 pounds of contest weight. I figured you would be in the 190s by now. I am already at 253. Gained 18 pounds - lol
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Post by masterschamp on Sept 5, 2008 9:12:57 GMT -5
Eric... I have actually gained 9 pounds...172 to 181. I don't plan on going above 195 this off season. Weight is going on nicely as quality gains so I am not going to push it...I figure I'll be at 190 in about 2-3 more weeks. I'll probably be training between 190 and 195 for most of the off season after that, which would match what you have planned for me. I want to weigh in right at 176 next year.
Keith
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Post by masterschamp on Sept 8, 2008 7:39:08 GMT -5
Friday, September 5, 2008 BICEPS/TRICEPS/ABS
Inc DB Curl 25 x 12 35 x 10 40 x 8
EZ BB Curl 60 x 15 70 x 12 80 x10........60 x 6........40 x 10 ( drop set)
Plate Loaded Preacher 45 x 15 80 x 10 + 2 FR
Seated Cable Curl 40 x 20
Pressdown 100 x 15 120 x 12 140 x 10 150 x 10........130 x 6.........100 x 10 ( drop set)
Seated Extension 70 x 12 80 x 10 90 x 10
DB Kickback 30 x 12,12
1 Arm U Grip Pressdown 30 x 20
Roman Chair 25 x 12,12,12 Crunch Machine 100 x 20,20,20 Leg Raise BWT x 15,15,15
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Post by masterschamp on Sept 8, 2008 7:40:01 GMT -5
Sunday, September 7, 2008 QUADS/HAMS/CALVES
Leg Extension 100 x 20,15
Smith Squats ( to the floor) 135 x 12 185 x 10 225 x 8 275 x 6 315 x 4
Hacks (all the way down) 135 x 12 225 x 10 315 x 8 365 x 6
Leg Extension 100x 12 130 x 10 150 x 10
Lying Leg Curl 90 x 15 110 x 12
Seated Leg Curl 70 x 15 90 x 12 110 x 8
SL Deadlift 135 x 12 225 x 8
One Leg Curl 45 x 12
Calf Sled 100 x 30 200 x 12 300 x 10 360 x 8
Seated Calf Raise 45 x 20 90 x 12 135 x 12,10
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Post by mrky03 on Sept 8, 2008 18:42:08 GMT -5
Great training as usual Keith! You keep me inspired, I figure I don't have any excuses if a guy a few years my senior is training this hard! I'd love to meet you and your family one day!
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Post by masterschamp on Sept 8, 2008 20:37:52 GMT -5
Great training as usual Keith! You keep me inspired, I figure I don't have any excuses if a guy a few years my senior is training this hard! I'd love to meet you and your family one day! It would be my pleasure to meet you and your terrific family,Joel. One day down the road.......maybe you'll be able to get to Pitttsburgh next year for the Master's Nationals.
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Post by masterschamp on Sept 8, 2008 20:44:41 GMT -5
Monday, September 8, 2008 CHEST/DELTS/ABS
Inc Smith BP 135 x 15 185 x 12 225 x 10 285 x 6
Hammer Flat BP 135 x 12 225 x 10 315 x 5
Hammer Dec BP 135 x 12 225 x 12 315 x 8
DB Flyes 45 x 20,15 Dips BWT x 15,12
Seated Co-Axial Press 50 x 12 70 x 12 90 x 10 100 x 8 110 x 6
Lateral Station 20 x 15 30 x 10 40 x 8
Front Cable Raise 35 x 15,15
EZ BB Upright Row 60 x 12,12
Roman Chair 25 x 12,12 Crunch Machine 100 x 20,20 Leg Raise BWT x 20,20 BB Twists 50
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