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Post by GerryT on Feb 25, 2009 11:43:17 GMT -5
Super stuff, Keith! Watch out Masters!!
Guess you heard that over 50 Masters Nats will have a welter class this year? Should make it more interesting!
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Post by masterschamp on Feb 25, 2009 12:38:59 GMT -5
That's great news for me..........I can get extremely tight and stay full as a welterweight....I could never get down to lightweight. Like I said...ideal situation for me.
Keith
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Post by GerryT on Feb 25, 2009 13:28:27 GMT -5
Actually Keith, I was thinking of you when I read that. Top of the welters is 165, so that should definitely work to your advantage!
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Post by fit on Feb 25, 2009 19:49:04 GMT -5
Love your volume. Congrats on the prorgess!
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Post by masterschamp on Mar 2, 2009 8:36:14 GMT -5
Thursday, Febraury 26, 2009 CHEST/BICEPS/ABS
Hammer B Press 135 x 20 185 x 15 225 x 12 275 x 10 315 x 8
Hammer Inc B Press 135 x 15 185 x 12 225 x 12 275 x 10 315 x 6
Pec Deck 50 x 20 70 x 15 70 x 12 70 x 10
Cybex Dip Station 120 x 20 120 x 15 120 x 15
Cable Crossovers 40 x 15 60 x 12 60 x 12
Inc DB Curl 25 x 10 30 x 8 35 x 6
BB Preacher Curl 50 x 12 75 x 12 75 x 10
2 Arm Cable Curl ( pin pulls) 60 x 15..50 x 12..40 x 10..30 x 8..20 x 8 80 x 10..70 x 10..60 x 8..50 x 8..40 x 8
DB Conc Curl 25 x 15 30 x 12..drop..20 x 12
5 cycles of the following for 15 reps each: Roman Chair Crunch Machine Leg Raise Hyperextensions Reverse Crunches
CARDIO: Treadmill 20:00 @ 3.2 on highest incline
BWT 189
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Post by intenceman on Mar 2, 2009 21:02:49 GMT -5
Keith that Welter division looks like its tailor made for you. I feel sorry for the other guys!
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Post by masterschamp on Mar 3, 2009 10:14:50 GMT -5
Monday, March 2, 2009 DELTS/TRICEPS/ABS
Haven't really talked aboout this before but after you have trained for the amount of time that I have, there are constant aches and pains that you have to deal with ...it is all just a part of the game. Shoulders, in particular, have been tough this year as I am having a problem with the rotator cuff in the right shoulder. The tendon is constantly inlflamed ( have to be careful I don't tear that sucker!) and the pain never goes away, as I will not, and cannot, take any down time due to the upcoming shows. Hard to sleep at night , and my doc has aready shot me up once with cortisone........he says in all likelihood it needs to be scoped and cleaned up in there. I'll look into that after the contest. Until then, it is all about dealing with the pain....something bodybuilders do on a daily basis.......I refuse to take any pain killers, and I refuse to compromise my training, so it is just gonna be handfuls of ibuprofen with coffee to get me through. Have to be careful not to do a Tom Prince though!! This is just another one of those things that so many of us who have put alot of time and effort into this sport have to deal with, on a daily basis, that the general public has no clue about. It's that "warrior" mentality. We are constantly putting ourselves to the test....pushing the envelope a little further each time. It's that challenge within that makes us who we are. Probably why we don't tolerate "whiners" too well!!
Standing DB Laterals 15 x 25 20 x 15 25 x 12 25 x 12 25 x 12
Seated Co-Axial Press 100 x 12 130 x 8 150 x 6 150 x 6
1 Arm Cable Lateral 25 x 12 25 x 12 25 x 12
Front Cable Raise 60 x 12 60 x 12 60 x 12
Upright Cable Row 70 x 15 70 x 15 70 x 15
Pressdowns 100 x 20 120 x 15 150 x 10 120 x 15 100 x 20
Close Grip BPress 135 x15 185 x 12 225 x 10 225 x 10
Cybex Seated Dip Station 120 x 15 120 x 15 120 x 15
DB Kickbacks 35 x 15 35 x 15 35 x 15
5 Giant Sets of the following: ( 15 reps each)
Roman Chair Crunch Machine (120) Leg raise Hyperextension Reverse crunch
CARDIO:
Treadmill: 20:00 @ 3.2 on highest incline
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Post by masterschamp on Mar 3, 2009 10:22:50 GMT -5
Keith that Welter division looks like its tailor made for you. I feel sorry for the other guys! Thanks, James....it IS the perfect weight class for me. I am very excited aboout this! Keith
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Post by mrky03 on Mar 3, 2009 16:08:38 GMT -5
Wow Keith, I had no idea you were nursing a bad shoulder. You certainly can't tell it from your training! I'm sure you're familiar with all the rotator cuff exercises, they help somewhat. I injured my right rotator cuff pretty badly about 4 years ago. I was able to rehab it successfully and it hasn't bothered me since. I uses one of these it really works great. www.shoulderhorn.com
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Post by masterschamp on Mar 4, 2009 8:40:45 GMT -5
Tuesday, March 3, 2009 BACK/TRAPS/REAR DELTS/CALVES
Hammer B/N Pulldown 1 plate/side x 15 2 plates/side x 12 2 plates and a 25/side x 10 3 plates/side x 10
BB Rows ( U Grip) 135 x 15 185 x 12 225 x 8 265 x 6
Seated Cable Row 140 x 15 200 x 12 260 x 8 300 x 6
Narrow Grip Pulldown 120 x 12 180 x 10 220 x 8 220 x 6
Hammer Shrug Station 2 plates/side x 15 3 plates/side x 12 4 plates/side x 10 5 plates/side x 8 6 plates/sied x 6 7 plates/side x 4
Bent DB Lateral 40 x 15 40 x 15 40 x 15
Angle Calf Press 200 x 25 200 x 20 200 x 15 200 x 12
Seated Calf 2 plates x 20,20,17
CARDIO: 20:00 @ 3.2 on highest incline
BWT 187
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Post by masterschamp on Mar 4, 2009 8:41:22 GMT -5
Wow Keith, I had no idea you were nursing a bad shoulder. You certainly can't tell it from your training! I'm sure you're familiar with all the rotator cuff exercises, they help somewhat. I injured my right rotator cuff pretty badly about 4 years ago. I was able to rehab it successfully and it hasn't bothered me since. I uses one of these it really works great. www.shoulderhorn.com Thanks for the information, Joel Keith
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wolfie
Novice Bodybuilder
Posts: 9
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Post by wolfie on Mar 4, 2009 11:43:05 GMT -5
Keith, Good luck with this upcoming season. Do you get in any of the central fl. shows? I'm currently training and dieting for one in Cape Coral. I'm new to Tim's carb cycling, and this forum altogether. Just didn't know if I'd be running into you or anyone else on this board at some of these shows coming up. Take care of those shoulders! Jason
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Post by Roger on Mar 7, 2009 6:42:56 GMT -5
Know what you mean about the shoulder problem. Your training still looking AWESOME as ever. Take it to em Keith
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Post by masterschamp on Mar 9, 2009 9:46:09 GMT -5
Thursday, March 5, 2009 CHEST/BICEPS/ABS
Wide Grip Hammer BP 1 plate/side x 20 2 plates/side x 12 2 plates + 25/side x 10 3 plates/side x 8 3 plates + 25/side x 6 4 plates/side x 4
Hammer Dec BP 1 plate/side x 15 2 plates/side x 12 3 plates/side x 8 3 plates + 25 /side x 5
Inc DB Flyes 30 x 25 45 x 15 45 x 12 45 x 10
Cable Crossovers 30 x 25 50 x 15 50 x 12 50 x 12
Cybex Dip Station 160 x 15 160 x 15 160 x 15
Inc DB Curl 25 x 12 35 x 8 35 x 8
Plate Loaded Preacher 45 x 15 70 x 10 90 x 7
Seated Cable Curl 50 x 15 50 x 15
DB Conc Curl 30 x 15 30 x 15
CARDIO: Treadmill 20:00 @ 3.2 on highest incline
BWT 187
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Post by masterschamp on Mar 9, 2009 9:49:46 GMT -5
Saturday, March 7, 2009 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 20 2 plates/side x 15 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 8 plates/side x 6 9 plates/side x 4
Hacks 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 3 plates + 25/side x 6 4 plates/side x 6 4 plates + 25/side x 4
1 Leg Extension 50 x 15 50 x 15 50 x 15 50 x 12
Lying Leg Curl 90 x 10 110 x 8 130 x 6
Seated Leg Curl 90 x 15 100 x 12 110 x 8 120 x 6
1 Leg Curl 65 x 12 65 x 12 65 x 10
Glute Kickback 45 x 15 45 x 15
Abductor 130 x 15 130 x 15
Adductor 130 x 15 130 x 15
Angle Calf Raise 120 x 25 180 x 15 240 x 12 270 x 7
Donkey Calf Raise 300 x 15 300 x 15 300 x 12 300 x 10
Seated Calf Raise 2 plates/side x 15 2 plates/side x 15 2 plates/side x 12
NO CARDIO
BWT 187
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Post by masterschamp on Mar 10, 2009 10:34:18 GMT -5
Monday, March 9, 2009 DELTS/TRICEPS/ABS
Standing Lateral Station 20 x 15 20 x 15 30 x 12 30 x 12 40 x 10 40 x 10
Seated Co-Axial Press 70 x 15 90 x 12 110 x 8 130 x 6
1 Arm Cable Lateral 30 x 15 30 x 12 30 x 12
Front Cable Raise 45 x 10 45 x 10 45 x 10
Upright Cable Row 50 x 12 50 x 12 50 x 12
Pressdown 80 x 20 100 x 15 120 x 12 140 x 12 150 x 12
Seated Extension Station 70 x 20 90 x 15 110 x 12 130 x 10
1 Arm U Grip Rev Pressdown 35 x 15 35 x 15
Cybex Dip Station 140 x 20 200 x12 200 x 12
5 cycles of the following giant set: ( 15 reps each set)
Roman Chair Crunch Machine Leg Raise Rev Crunch Hyperextension
CARDIO: Treadmill 20:00 @ 3.2 on highest incline
BWT 188
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Post by masterschamp on Mar 11, 2009 9:28:31 GMT -5
Tuesday, March 10, 2009 BACK/TRAPS/REAR DELTS/CALVES
Wide Grip Pulldown 120 x 20 160 x 12 200 x 10 220 x 7
Dickersons ( Standing Stiff Arm Pulldown to Thigh) 70 x 20 100 x 15 100 x 15 100 x 15
Seated Cybex Row Machine 100 x 12 160 x 12 220 x 10 260 x 8
Low Hammer Row 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 6
Barbell Row 135 x 12 185 x 10 225 x 7 265 x 5
Hammer Deadlift Station 135 x 15 225 x 10 315 x 8 405 x 5
Hammer Shrugs 225 x 12 315 x 10 315 x 10
Reverse Pec Deck 70 x 15 70 x 15 70 x 12 70 x 12
Standing Calf Sled 200 x 12 260 x 10 300 x 8
Donkey Calf Raise 300 x 12 300 x 12
Seated Calf Raise 225 x 15 225 x 15
CARDIO: Treadmill 20:00 @ 3.2 on highest incline
BWT 188
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Post by mrky03 on Mar 11, 2009 18:52:20 GMT -5
Great training Keith! How's the shoulder treating you?
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Post by Roger on Mar 12, 2009 4:29:06 GMT -5
Training is UNREAL Keith. Keep it coming
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Post by masterschamp on Mar 12, 2009 10:48:38 GMT -5
Great training Keith! How's the shoulder treating you? Thanks, Joel. Shoulder is still the same....hurts like hell at night!!! Refuse to let it compromise my training.....just need to hold it together till the show!! I'll probably get it scoped after the contest. Keith
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