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Post by masterschamp on Mar 12, 2009 11:27:38 GMT -5
Training is UNREAL Keith. Keep it coming Thanks, Roger....that's the plan! Keith
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Post by masterschamp on Mar 13, 2009 9:47:27 GMT -5
Thursday, March 12,2009 CHEST/BICEPS/ABS
WG Hammer BP 1 plate/side x 20 1 plate + 25 /side x 15 2 plates/side x 12 2 plates + 25/side x 10 3 plates/side x 10 3 plates + 25/side x 8
Hammer Inc BP 1 plate/side x 15 1 plate + 25/side x 12 2 plates/side x 10 2 plates + 25/side x 10 3 plates/side x 8
Flat DB Flyes 45 x 15 45 x 15 45 x 15
Pec Deck 80 x 12 80 x 12 80 x 12
Cable Crossovers 50 x 15 50 x 12 50 x 12
Cybex Dip Station 140 x 15 140 x 15 140 x 15
DB Pullovers 80 x 12 80 x 12 80 x 12
Seated Cable Curl ( 1 arm at a time..alternating) 30 x 15 40 x 12 40 x 12
2 Arm Cable Curl ( ascending sets) 50 x 10...60 x 10...70 x 10 50 x 10...60 x 10...70 x 10 50 x 10...60 x 10...70 x 10
Alt DB Curl 30 x 10 40 x 8 40 x 8
DB Conc Curl 25 x 15 25 x 15 25 x 12
5 cycles of the following Giant Set: (15 reps per set)
Roman Chair Leg Raise Crunch Machine Reverse Crunch Hyperextension
CARDIO: Treadmill 20:00 @ 3.2 on highest incline
BWT 187
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Post by masterschamp on Mar 16, 2009 11:47:41 GMT -5
Saturday, March 14, 2009 QUADS/HAMS/CALVES
Leg Extension ( warm up) 100 x 20 100 x 20
Icarian Leverage Squat 135 x 15 225 x 12 315 x 10 405 x 6 495 x 6
Hack Squats 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 6 5 plates/side x 3
One Leg Extension 70 x 15 70 x 15 70 x 15
Seated Leg Curl 90 x 15 100 x 12 110 x 10 120 x 7
One Leg Curl 65 x 12 65 x 12 65 x 10
Lying Leg Curl 100 x 12 110 x 10 120 x 8
Glute Kickbacks 45 x 12 45 x 12 45 x 12
Seated Angle Calf Raise 120 x 12 180 x 12 220 x 10
Donkey Calf Raise 300 x 15 300x 12 300x 12
Seated Calf Raise 2 plates x 20 2 plates x 15
BWT 190
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Post by GerryT on Mar 16, 2009 11:57:49 GMT -5
Way to go, Keith! On track to rock Pittsburgh! Rooting for you and Eric.
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Post by masterschamp on Mar 17, 2009 12:27:49 GMT -5
Monday, March 16, 2009 DELTS/TRICEPS/ABS
Standing Lateral Unit 20 x 15 20 x 15 30 x 12 30 x 12 40 x 10 40 x 10
Seated DB Press 35 x 12 45 x 12 55 x 10 55 x 10 55 x 8
Seated DB Lateral Raise 25 x 15 25 x 15 25 x 15
Front 2 Arm Cable Raise 40 x 12 40 x 12 40 x 12
Upright Cable Row 60 x 10 70 x 10 80 x 10
Pressdown 80 x 20 100 x 12 120 x 12 140 x 12 160 x 12
Seated Extension Station 70 x 15 90 x 12 100 x 10 120 x 10 120 x 10
Rev U Grip 1 Arm Pressdown 35 x 15 35 x 15 35 x 15
Cybex Dip Station 120 x 15 120 x 15
5 cycles of the following giant set: (15 reps/set)
Roman Chair Reverse Crunch Leg Raise Weighted Crunch Hyperextension
BWT 189
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Post by fit on Mar 17, 2009 21:25:20 GMT -5
All that with a bad wing?!? ROCKIN!
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Post by masterschamp on Mar 18, 2009 8:51:16 GMT -5
All that with a bad wing?!? ROCKIN! Thanks, fit......just gotta push through the pain. Keith
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Post by masterschamp on Mar 18, 2009 8:51:34 GMT -5
Tuesday, March 17, 2009 BACK/TRAPS/REAR DELTS/CALVES
Hammer Pulldown B/Neck 1 plate/side x 20 2 plates/side x 15 3 plates/side x 10 3 plates/side x 10 3 plates/side x 8
Seated Hammer Row 1 plate/side x 12 2 plates/side x 10 3 plates/side x 10 4 plates/side x 8
Cybex Narrow Grip Pulldown 120 x 12 160 x 12 200 x 10 240 x 7
Cybex Seated Row 140 x 12 200x 10 260 x 8 300 x 5
Smith Mach BB Shrugs 135 x 20 225 x 15 315 x 12
Reverse Pec Deck 70 x 15 70 x 15 70 x 15
Donkey Calf Raise 200 x 20 300 x 15 300 x 15 300 x 12
Standing Angle Calf Raise 150 x 12 200 x 10 250 x 8 250 x 7
BWT 190
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Post by intenceman on Mar 19, 2009 14:41:08 GMT -5
Great work as usual, especially the legs and back! What's up with your shoulder? I've had a problem one for years, but lately its been a lot better.
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Post by masterschamp on Mar 20, 2009 7:38:56 GMT -5
Great work as usual, especially the legs and back! What's up with your shoulder? I've had a problem one for years, but lately its been a lot better. Rotator cuff.............I'll get it worked on after the show. Keith
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Post by masterschamp on Mar 20, 2009 7:39:46 GMT -5
Thursday, March 19, 20009 CHEST/BICEPS/ABS
SUPERSET: Cybex Seated B Press 120 x 20, 180 x 12, 240 x 8, 270 x 8 Pec Deck 50 x 20, 70 x 15, 70 x 15, 70 x 15
Decline Hammer B Press 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10
Incline Smith B Press 135 x 20 185 x 12 225 x 8 275 x 6
Cable Crossovers 50 x 15 50 x 15 50 x 15
Cybex Dip Station 120 x 15 120 x 15 120 x 15
Seated Alt Cable Curl 40 x 10 40 x 10
Standing Alt DB Curl 35 x 10 35 x 10
Plate Loaded Preacher 45 x 15 70 x 12
Alt DB Hammer Curl 40 x 12 40 x 12
DB Concentration Curl 25 x 15 25 x 15
Weighted Crunch Machine 130 x 10,10,10 Leg Raise ( BWT) 20, 20, 15 Twisting Roman Chair 12, 12, 10 Hyperextension Station 130 x 12, 12, 12
CARDIO: Treadmill 20:00 @ 3.2 on highest incline
BWT 189
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Post by Roger on Mar 21, 2009 4:45:36 GMT -5
Just read last couple of pages. Volume is off the charts. Great job Keith
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Post by nwtrnr on Mar 21, 2009 14:21:48 GMT -5
With that routine soon to be a repeat Champ!
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Post by masterschamp on Mar 23, 2009 7:35:42 GMT -5
Just read last couple of pages. Volume is off the charts. Great job Keith Thanks, Roger.... I am doing everything I can in the gym....don't want to get up on stage thinking I could have done more. Keith
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Post by masterschamp on Mar 23, 2009 7:37:00 GMT -5
With that routine soon to be a repeat Champ! Thanks............giving it my best shot! Keith
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Post by masterschamp on Mar 23, 2009 7:45:48 GMT -5
Saturday. March 21, 2009 QUADS/HAMS/CALVES
Leg Extension (warm ups) 100 x 20 100 x 20
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 7 7 plates/side x 6 8 plates/side x 6
Hacks 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8
Smith Mach Rev Lunges 95 x 12 95 x 12 95 x 12
1 Leg Extension 70 x 15 70 x 15 70 x 15
Lying Leg Curl 90 x 15 110 x 10 130 x 6
Seated Leg Curl 100 x 10 120 x 8 130 x 6
Standing One Leg Curl 70 x 12 70 x 12 70 x 12
Glute Kickback 50 x 15 50 x 15 50 x 15
Seated Angle Calf Raise 120 x 20 180 x 15 240 x 12 300 x 8
Donkey Calf Raise 300 x 12 360 x 12 400 x 10
Seated Calf Raise 2 plates x 20 2 plates x 20
BWT 192
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Post by intenceman on Mar 23, 2009 14:27:04 GMT -5
Very nice job Keith! You are the machine! 192 sounds like you're carring more muscle. You're going for the Welterweights, what's the weight limit? What are targeting, bodyweight wise? (And I do know its not everything, just curious if you're going to be that low). You're very strong and packed for a lighter weight class. Good luck no matter what. I look forward to seeing you in Pitt again. We barely got to talk last time. Going to have to rectify that.
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Post by masterschamp on Mar 24, 2009 7:20:57 GMT -5
Very nice job Keith! You are the machine! 192 sounds like you're carring more muscle. You're going for the Welterweights, what's the weight limit? What are targeting, bodyweight wise? (And I do know its not everything, just curious if you're going to be that low). You're very strong and packed for a lighter weight class. Good luck no matter what. I look forward to seeing you in Pitt again. We barely got to talk last time. Going to have to rectify that. Thanks, James... Yeah....had a great off season of training despite the shoulder. Am definitely carrying more muscle this year. Weight limit for the Welters is 166.......If I can get there I will definitely be at the top of the class,weight -wise. If not I'll be in the Middleweights again. Either way, I should be bringing an improved package over last year, and that is what we all stive to do each year. Agree about more time to talk this year...looking forward to seeing you at the show. Keith
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Post by masterschamp on Mar 24, 2009 7:31:34 GMT -5
Monday, March 23, 2009 DELTS/TRICEPS/ABS
1 Arm Standing Lateral Station 20 x 15 20 x 15 30 x 12 30 x 12 40 x 10 40 x 10
Seated Co-Axial Cybex Press 70 x 15 70 x 15 90 x 12 90 x 12 110 x 10 110 x 10
1 Arm Cable Lateral 25 x 12 25 x 12 25 x 12
Standing Cable Front Raise 30 x 12 30 x 12 30 x 12
Upright Cable Row 60 x 15 60 x 15 60 x 15
Pressdown 80 x 25 100 x 20 120 x 15 140 x 12 160 x 10
Seated Cybex EZ Extension 80 x 15 90 x 15 100 x 12 110 x 12
Cybex Seated Dip Station 120 x 15 120 x 15 120 x 15 120 x 15
1 Arm U Grip Rev Pressdown 35 x 15 35 x 15 35 x 15
Hyperextension ( Hammer) 150 x 15 150 x 15 150 x 15
Roman Chair (+ 25 lb) 15,15,12
Leg Raise ( BWT ) 20, 20, 20
Crunch Machine 150 x 12 150 x 15 150 x 15
CARDIO: Treadmill 20:00 @ 3.2 on highest incline.
BWT 191
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Post by mrbeefy on Mar 24, 2009 12:14:48 GMT -5
Keith,
Nice workouts! You'll be turning a lot of heads.
What's you're diet looking like these days?
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