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Post by nwtrnr on Jan 30, 2009 17:05:12 GMT -5
Turning up the volume ! Focus, determination that's for certain. I lose motivation if I can't train in the frequency I like. Keep it up your doing a fantastic.
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Post by fit on Jan 31, 2009 8:27:08 GMT -5
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. w00t! #trophycrownsmiley8hl#
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Post by Roger on Jan 31, 2009 14:57:01 GMT -5
I agree with Chris, from the results we all saw last year you know what works for you. Going great Keith
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Post by intenceman on Jan 31, 2009 23:00:25 GMT -5
Great training, heavy weights while doing that amount of volume, impressive! Can't wait to see the results this time, you looked great last year!
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Post by mrky03 on Feb 2, 2009 19:56:01 GMT -5
Is Eric still doing your diet? Great training by the way!
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Post by fit on Feb 8, 2009 17:14:59 GMT -5
How's it coming, Keith?
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Post by masterschamp on Feb 9, 2009 9:22:57 GMT -5
Sunday February 8, 2009 AM QUADS
Leg Extension 100 x 15 130 x 12 160 x 10 180 x 8 200 x 6
Leg Press 1 plate/side x 15 2 plates/side x 15 3 plates/side x 12 4 plates/side x 12 5 plates/side x 10 6 plates/side x 10 7 plates/side x 8 8 plates/side x 8
Hacks 2 plates/side x10 3 plates/side x 8 4 plates/side x 8 5 plates/side x 6
Lunges 35 lb dbs x 15 x 4 ( walking across gym)
Glute Kickback 25 x 15 30 x 12 35 x 12 40 x 10 45 x 8
Abductor 130 x 15 140 x 12 150 x 10,10
Adductor 110 x 15 120 x 12 130 x 10,10
Sunday, February 8, 2009 HAMS/CALVES
Lying Leg Curl 90 x 20 110 x 12 130 x 10 130 x 8
Seated Curl 100 x 15 110 x 12 120 x 8 120 x 7
SL Deadlift 135 x 15 185 x 12 225 x 10 245 x 8 265 x 6
One Leg Curl 30 x 20 40 x 15 50 x 12 60 x 10 70 x 8
Calf Sled 100 x 25 150 x 15 200 x 12 250 x 10 300 x 6
Donkey Calf 300 x 15 300 x 12 300 x 10 300 x 8
Seated Calf 2 plates x 20 2 plates x 15 2 plates x 10 2 plates x 8
Two Great workouts! BWT 191
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Post by mrbeefy on Feb 9, 2009 10:03:27 GMT -5
Wow...I didn't notice at first that the last post was for 2 days...I thought that was a single day workout! What a mad man!
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Post by fit on Feb 9, 2009 12:01:18 GMT -5
No kidding! Was that a two-a-day or one big workout?
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Post by masterschamp on Feb 9, 2009 12:25:19 GMT -5
That was two workouts done yesterday. It is part of my double split training routine. The first workout was done at 9:00 - 10:30 in the morning and the second workout was done at 6:00 - 7:00 in the evening. I move at a fairly fast pace, rarely going over 1-1.5 minutes rest between sets.
Keith
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Post by mrky03 on Feb 9, 2009 18:37:16 GMT -5
OMG!! Keith is the KING OF VOLUME training!
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Post by masterschamp on Feb 9, 2009 19:41:56 GMT -5
Monday, February 9, 2009 AM CHEST/ABS
Inc B Press 135 x 15 185 x 12 225 x 8 275 x 6 275 x 6
Decline Hammer BP 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 3 plates and a 25 /side x 8
Seated Cybex Mach BP 140 x 20 200 x 12 240 x 8 300 x 6
Low Inc DB Flyes 40 x 20 50 x 15 60 x 12 70 x 8 70 x 6
Weighted Dips BWT x 15 +25 x 12 +25 x 9 +25 x 5
5 cycles of the each in following giant set: ( all for 15 reps)
Machine Crunch Leg Raise Roman Chair Reverse Crunch
BWT 190
Keith
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Post by masterschamp on Feb 9, 2009 19:43:02 GMT -5
OMG!! Keith is the KING OF VOLUME training! Thanks Joel........I was going to try shorter workouts, but I have to be true to myself!! I feel GREAT training this way! Keith
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Post by masterschamp on Feb 9, 2009 19:49:48 GMT -5
Monday, February 9, 2009 PM DELTS/TRICEPS
Seated DB Press 35 x 15 45 x 12 55 x 10 65 x 8 65 x 6
DB Lateral 20 x 15 25 x 12 30 x 10 35 x 8 35 x 6
U BB Row 50 x 15 60 x 12 70 x 10 70 x 10
Front Cable Raise 40 x 12 50 x 10 60 x 8 60 x 8
Pressdowns 100 x 20 120 x 15 140 x 12 150 x 8 150 x 8
Seated Ext Machine 70 x 15 90 x 12 110 x 10 130 x 8 140 x 6
DB Kickbacks 20 x 15 25 x 12 30 x 10 35 x 8 40 x 6
Dips BWT x 15,12,10
BWT 190
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Post by Hoopie on Feb 9, 2009 23:02:34 GMT -5
Keith, how ya doing my friend? Hope all is well down ther in Florida. I see your training is awesome as always.
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Post by masterschamp on Feb 10, 2009 8:13:18 GMT -5
Keith, how ya doing my friend? Hope all is well down ther in Florida. I see your training is awesome as always. Hey Steve....... weather is warming up down here...last week we dipped into the 30's. That's pretty rare down here. Guess we'll just have to suffer with our usual 77-80 this week!! LOL!! How's your training going? As you can see, I just really got myself back on track. I'll be in Pittsburgh this July...it would be great if you could make it to the show. Keith
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Post by masterschamp on Feb 10, 2009 8:18:44 GMT -5
Tuesday, February 10, 2009 AM BACK/TRAPS/REAR DELTS
U Grip Pulldowns 120 x 15 160 x 10 200 x 8 220 x 6 120 x 15
U Grip BB Row 135 x 15 185 x 12 225 x 10 255 x 7
Seated Cable Row 150 x 12 200 x 10 260 x 8 300 x 6
Low Hammer Row 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 7
Deadlifts 135 x 12 225 x 10 315 x 8 405 x 6
Bb Shrugs 135 x 20 225 x 15 225 x 12 225 x 10
Rear Delt Machine 70 x 15 80 x 12 90 x 10 100 x 8 110 x 6
Great workout!!
BWT 191
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Post by Hoopie on Feb 10, 2009 12:49:12 GMT -5
Keith, how ya doing my friend? Hope all is well down ther in Florida. I see your training is awesome as always. Hey Steve....... weather is warming up down here...last week we dipped into the 30's. That's pretty rare down here. Guess we'll just have to suffer with our usual 77-80 this week!! LOL!! How's your training going? As you can see, I just really got myself back on track. I'll be in Pittsburgh this July...it would be great if you could make it to the show. Keith Luckily we get temps in the 55-60 range right now. However, i know it wont last unfortunately. My shoulder is killing a lot of workouts right now. Still recovering from stage 3/4 bursitis in my right shoudler that has made working out heavy very difficult. Like you say though, just keep plugging away the best i can. As far as July I'm going to put it on the calender buddy. Would be great to hook up again...Do you know the dates? Steve
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Post by GerryT on Feb 10, 2009 13:10:33 GMT -5
Hey, guys! Hope we can all get together in Pittsburgh. If I can get the time off again and put the money aside, I'm there.
It's July 17th and 18th, same location at Sheraton Station Square Hotel. Would be great to see Eric, hopefully Steve B and Tim, and everyone.
Keep those great workouts going, Keith!
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Post by RUBICON19 on Feb 10, 2009 13:55:42 GMT -5
OMG!! Keith is the KING OF VOLUME training!
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