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Post by masterschamp on Oct 6, 2008 9:34:12 GMT -5
Sunday, October 5, 2008 QUADS/HAMS/CALVES
Smith Squats ( to the floor) 135 x 15 225 x 10 285 x 6 315 x 4 Hacks 2 plates/side x 10 4 plates + a 25/side x 7 Leg Extension 100 x 15 130 x 10 160 x 10
Tractor curl 100 x 12 120 x 8 130 x 7 Lying Leg Curl 100 x 15 130 x 6 SL Deadlifts 135 x 12 225 x 10
Seated Angle Calf Raise 140 x 20 180 x 15 220 x 12 260 x 10,8 Seated Calf raise 2 plates x 15,15,15
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Post by masterschamp on Oct 7, 2008 7:25:47 GMT -5
Monday, October 6, 20008 CHEST/DELTS/ABS
Inc Smith BP 135 x 20 225 x 8 285 x 6
Dec Hammer BP 1 plate/side x 20 2 plates/side x10 3 plates x 7
Low Inc DB Flyes 40 x 15,15,15
Cable Crossovers 50 x 12,12,12
Seated Co Axial Press 50 x 10 70 x 10 90 x 10 110 x 8 130 x 6
1 Arm Cable Lateral 25 x 12,12,12
2 Arm Cable Front raise 30 x 12,12,12
Upright cable Row 50 x 12,12,12
Weighted Roman Chair + 25x 12,12
Crunch Machine 100 x 20,20
Leg Raise BWT x 20,20
BB Twists 50
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Post by fit on Nov 30, 2008 12:29:10 GMT -5
Nudge!
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Post by masterschamp on Jan 20, 2009 11:37:40 GMT -5
Geting back in the gym full bore beginning tomorrow. Haven't trained for about three weeks now. Got a little sloppy, but with everything that has been going I had no real eating schedule. I'm going to have to kick myself in the butt to make up for the past three weeks, but motivation will not be a problem, as I am dedicating this competitive season to my dad.
Keith
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Post by GerryT on Jan 20, 2009 13:43:41 GMT -5
Good to see this, Keith! I'm proud of you, buddy. And I know your Dad is also. Go for it. Rooting for you.
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Post by intenceman on Jan 20, 2009 17:05:44 GMT -5
Hi Keith. Was wondering what happened to you. Good to see you're ok!
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Post by mrky03 on Jan 20, 2009 19:49:21 GMT -5
Keith,
You know I'll be in your corner! Great to have you back on board and I know you'll be tearing it up MC style!
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Post by fit on Jan 20, 2009 21:29:58 GMT -5
Welcome back, brother! All things in due time.
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Post by masterschamp on Jan 22, 2009 12:23:24 GMT -5
Did an AM and a PM cardio session yesterday. After a layoff I usually get back on track by introducing the cardio first. Strange....but it seems to get me motivated to do more !
Keith
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Post by mrky03 on Jan 22, 2009 18:27:57 GMT -5
Sounds like a good plan Keith. You are a monster in the gym so I know this is just the quiet before the storm! Are you doing the National's again in July?
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Post by fit on Jan 22, 2009 19:25:04 GMT -5
Whatever works, Keith!
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Post by Roger on Jan 24, 2009 7:41:32 GMT -5
Keith glad to see you back. Reading your journal has always helped me to kick my training up a notch or two.
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Post by masterschamp on Jan 26, 2009 9:59:25 GMT -5
Sunday, January 25,2009 QUADS/HAMS/CALVES
Now the fun begins...time to get ready for the Nationals. First leg day in 3 weeks!
Leg Extension 80 x 15, 120 x 15, 140 x 12,160 x 10, 190 x 10
Smith Squats 135 x 12, 185 x 10, 225x 8, 275 x 6
Hacks 2 plates/side x 10 4 plates/side x 6
Lunges 45 x 12
Abductor 130 x 20
Adductor 130 x 20
Glute Kickback 30 x 10
Lying Leg Curl 90 x 10, 110 x 8
SL Deadlift 135 x 12, 225 x 10
Tractor Curl 110 x 6
One Leg Curl 60 x 8
Angle Calf Raise 120 x 20 160 x 15 200 x 12 240 x 12
Seated Calf 2 plates x 15,12
BWT 198
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Post by nwtrnr on Jan 26, 2009 12:41:58 GMT -5
Hard work that's what makes a champion ! Power on.
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Post by mrbeefy on Jan 26, 2009 14:28:13 GMT -5
Glad to see that abductor/adductor work in there. Certainly works the legs from a different angle. I include it in my WO too! It's a good machine, not something just to "watch" the girls do
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Post by mrky03 on Jan 26, 2009 18:10:41 GMT -5
Major soreness coming! Good one Keith, good to see you back at it!
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Post by Roger on Jan 26, 2009 19:16:25 GMT -5
I know you are easing back into legs, but that was tougher than most folks real Leg Day LOL Good one Keith
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Post by masterschamp on Jan 27, 2009 10:15:07 GMT -5
Monday, January 26, 2009 DELTS/TRICEPS
Standing Lateral Station 20 x 12, 20 x 12, 30 x 10,10x10, 40 x 6, 40 x 6
Seated Co-Axial Press 70 x 15, 90 x 12, 110 x 10,10
Front Cable Raise 30 x 15,15,15
Upright Cable Row 50 x 15,15,15
Pressdown 80 x 20, 100 x 15, 120 x 12, 140 x 10,10
Seated EZ Extension 70 x 15, 100 x 10, 110 x 10,10
Seated Dips 120 x 15,15,15
One Arm U Grip Pressdown 30 x 15,15
AM Cardio: 20:00 @ 3.2 on highest incline
BWT 198
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Post by masterschamp on Jan 28, 2009 11:33:48 GMT -5
Tuesday, January 27, 2009 BACK/TRAPS/REAR DELTS/CALVES
Hammer Iso Pulldown 1 plate/side x 20 2 plates/side x 12 2 plates and a 25/side x 8,8
Hammer Row Station ( High) 1 plate/side x 15 2 plates/side x 12 3 plates/side x10 4 plates/side x 8
Seated Cable Row 140 x 15 200 x 12 260 x 10
Smith Machine Bb Shrugs ( Front) 135 x 25 225 x 15 315 x 8,8
Bent DB Laterals 50 x 10,10,10
Angle Calf Raise (20 sec between sets) 140 x 25 160 x 20 180 x 15 200 x 12 220 x 12
AM cardio: 20:00 @ 3.2 om highest incline
BWT: 196
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Post by masterschamp on Jan 30, 2009 13:11:58 GMT -5
Thursday, January 29. 2009 CHEST/BICEPS
Smith Inc BP 135 x 20 185 x 12 225 x 10 275 x 8 135 x 20
Pec Deck 70 x 20 70 x 20 70 x 15 70 x 12
Dip Machine 160 x 12 160 x 12 160 x 12
Crossovers 35 x 25 55 x 15 55 x 15
Alt DB Curl 20 x 12 25 x 12 30 x 10 35 x 10 400 x 8
Seated Alt Cable Curl 50 x 12 50 x 12 50 x10
Treadmill: 30:00 @ 3.2 on highest incline
BWT 192
Next week things REALLY start getting serious.......
Back to the old double split, 6 days a week.... I had thought about training less frequently with less volume, but that's just not who I am. Double split, high volume training feels like a shoe that fits perfectly for me.
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