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Post by Roger on Mar 28, 2009 3:54:57 GMT -5
Going great Keith
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Post by intenceman on Apr 1, 2009 19:01:37 GMT -5
Nice! You're getting me fired up here!
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Post by masterschamp on Apr 3, 2009 11:11:37 GMT -5
Just back from vacation....will start posting workouts tommorow.
Keith
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Post by fit on Apr 4, 2009 10:12:03 GMT -5
Just back from vacation....will start posting workouts tommorow. Keith Great! How was vacation??
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Post by masterschamp on Apr 6, 2009 11:14:07 GMT -5
Was gone last week....vacation in Orlando. It was our Spring Break. Last go around at being "normal". Now it's ALL BUSINESS to the show!
Sunday, April 5, 2009 QUADS/HAMS/CALVES
Warm up...Leg Extensions
Hack Squats (all the way down) 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8 5 plates/side x 6
Smith Mach Front Squats (first time in 3 years, to the floor) 135 x 15 225 x 10 225 x 9 225 x 8 225 x 6 135 x 15
1 Leg Extension ( drop sets) 60 x 10....40 x 10....30 x 10 60 x 10....40 x 10....30 x 10 50 x 10....30 x 10....20 x 10
Lying Leg Curl 90 x 12 110 x 10 130 x 7
Seated Leg Curl 100 x 10 120 x 10 (drop sets ) 130 x 8....110 x 7....90 x 8 130 x 6....110 x 6....90 x 6
One Leg Curl (drop sets) 70 x 10....50 x 10....30 x 10 70 x 10....50 x 8......30 x 10 60 x 10....40 x 8......20 x 8
Lunges 95 x 20 95 x 16 95 x 14
Glute Kickback 40 x 10 40 x 10 40 x 10
Abductor ( 10 sec between sets) 110 x 15...110 x 12...110 x 10 Adductor 130 x 15...130 x 12...130 x 10
Angle Calf Raise 120 x 25 180 x 20 240 x 15 300 x 10
Standing Raise ( deep stretch/pause) 200 x 20 300 x 15 300 x 15 300 x 12
Seated Calf Raise 2 pllates x 25,20,15
Great workout for first one back from vacation!
BWT 191
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Post by youngblood on Apr 6, 2009 12:04:50 GMT -5
Hey Keith, how long does a leg workout like the one above take you? I know you're the Intensity or Death kinda guy, so I'll assume your rest periods are minimal....If I did something like that it would take around 75min or so, I think. Are you supersetting or just waiting a few seconds to catch your breath?
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Post by masterschamp on Apr 6, 2009 18:43:30 GMT -5
YB, Takes me about 65 minutes to do legs....you're right, the pace is really intense, rest when squatting or pressing is kept to 2 minutes ....rest time for all other ecxercises is 30 seconds.
Keith
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Post by masterschamp on Apr 6, 2009 18:44:59 GMT -5
Monday, April 6, 2009 DELTS/TRICEPS/BICEPS/ABS
Standing Lateral Station ( 30 sec between sets) 20 x 20 20 x 15 30 x 12 30 x 10 40 x 10 40 x 8
Seated Co Axial Pres (love this machine..just like db presses) ( drop sets) 130 x 10...110 x 12...90 x 15 130 x 10...110 x 10...90 x 10 130 x 10...110 x 10...90 x 10 1 set of 110 x 20 OUCH!!!!
1 Arm Cable Lateral 30 x 20 30 x 15 30 x 12 30 x 10 30 x 8
2 Arm Cable Front Raise 50 x 15 50 x 15 50 x 15
Upright Cable Rows 80 x 15 80 x 12 80 x 12
Pressdowns 80 x 25 80 x 20 100 x 15 100 x 15 130 x 12 130 x 12 150 x 10 150 x 8
Seated EZ Extension 90 x 15 100 x 12 110 x 12 120 x 10
DB Kicbacks 40 x 15 40 x 15 40 x 15
Dips +25 x 10 +25 x 10 BWT x 17
Seated Cable Curl 40 x 15 40 x 15 40 x 12 40 x 12
5 Giant Sets of the following ( 20 reps each, all BWT)
Roman Chair Crunches Rev Crunches Leg Raise Hyperextensions
GREAT workout!!!! Things are getting SERIOUS around here!!
Ain't talking no trash...ain't making any predictions... I'm just showing up!!
BWT 190
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Post by intenceman on Apr 7, 2009 21:29:57 GMT -5
Good stuff Keith! I'm jusr wondering with all the muscle you're carrying, how you're going to get all the way down to the welterweight limit- what is it like 165? You'll be shredded for sure!
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Post by masterschamp on Apr 7, 2009 21:30:29 GMT -5
Tuesday, April 7, 2009 BACK/TRAPS/REAR DELTS/CALVES
U Grip Pulldown 100 x 20 130 x 12 160 x 12 190 x 10 220 x 8
Barbell Rows 135 x 12 185 x 10 225 x 8 265 x 6
Cybex CG High Pulldown 100 x 12 140 x 10 180 x 8
Cybex Seated Row 120 x 15 200 x 10 260 x 10
BB Shrug 135 x 12 225 x 10 315 x 8 405 x 5
Reverse Pec Deck 70 x 12 70 x 12 70 x 12
Standing Calf Raise 100 x 20 200 x 15 300 x 10 300 x 10 300 x 10
AM Cardio: Treadmill 20:00 @ 3.2 on highest incline PM Cardio: Treadmill 20:00 @ 3.2 on highest incline
BWT 191
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Post by mrky03 on Apr 8, 2009 13:57:19 GMT -5
Great training Keith! I can't wait to see how you look at the Nationals!
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Post by masterschamp on Apr 9, 2009 20:05:12 GMT -5
Thursday, April 9, 2009 CHEST/BICEPS/TRICEPS/ABS
Wide Grip Hammer B Press 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10
Pec Deck 70 x 12 80 x 10 90 x 8 100x 6
Decline B Press 135 x 12 225 x 10 275 x 8 225 x 10 135 x 15
Dip Station 180 x 15 180 x 12 180 x 12
Alt DB Curl 25 x 12 35 x 10 45 x 6
Plate Loaded Preacher 45 x 10 70 x 10 70 x 8
DB Conc Curl 30 x 12 30 x 12
Pressdowns 100 x 15 100 x 15 120 x 12 120 x 12 140 x10
Roman Chair sit ups: 5 minutes non-stop OUCH!!
CARDIO: 40:00 @ 3.2 on highest incline
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Post by fit on Apr 9, 2009 20:13:22 GMT -5
Inspires me every day.
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Post by Roger on Apr 10, 2009 11:26:55 GMT -5
Keith you truly are the Masterschamp
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Post by mrky03 on Apr 10, 2009 15:11:18 GMT -5
Keith you truly are the Masterschamp He sure is Roger, very few men could keep up with Keith!
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Post by masterschamp on Apr 13, 2009 9:12:50 GMT -5
Saturday, April 11, 2009 QUADS/HAMS/CALVES
Seated Leg Extension ( warm up )
Leg Press 1 plate/side x 12 2 plates/side x 10 3 plates/side x 10 4 plates/side x 8 5 plates/side x 8 6 plates/side x 8 7 plates/side x6 8 plates/side x 6
Cybex Lying Leg Press/Hack 180 x 10 240 x 10 stack x 6,5,4
One Leg Extension 100 x 15,15,12,10
Glute Kickbacks 45 x 15,12,12
BWT Lunges on Step 15,15,12
Lying Leg Curl 90 x 10 100 x 10 110 x 8
Seated Leg Curl 90 x 10 100 x 10 110 x 8
One Leg Curl 45 x 15,15
Angle Calf Raise 100 x 20 200 x 12 250 x 10
Donkey Raise 300 x 12,12,12
Seated Raise 2 plates x 20,15
BWT 188.5
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Post by nwtrnr on Apr 13, 2009 11:17:45 GMT -5
16 plates total on the leg press ! If people who train with you do they need to be wheeled out lol, outstanding work.
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Post by intenceman on Apr 15, 2009 16:42:23 GMT -5
I think Keith is still recovering from that leg workout!
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Post by masterschamp on Oct 14, 2009 10:27:25 GMT -5
Hello everybody! Been away for awhile........had some complications related to my surgery, but everyhting is resolving nicely now and I am finally back in the gym! Started back two weeks ago, and I am very happy with my body's response. I was down to 170 on September 28 and today I weighed in at 181! I guess there is something to that "muscle memory" thing! No competion plans at present...just enjoying being back in the gym and growing again! I'll make an assessment around March 1 regarding any possible competitions this year. In any case, at some point in the future, I will definitely be back on stage again....that I am sure of. I presently an training on this split: M: Chest/Delts/Triceps T: Cardio/Abs W: Back/Biceps TH: Cardio/Abs F: Chest/Delts/Triceps SA: Quads/Hams/Calves SU Cardio/Calves The next week I rotate the M-F sessions, and still train legs on SA. Legs are a strong point so I am hitting them only once a week. I really was limited with using my upper body after the surgery, so I hit the upper body a little more frequently for now.............seems to be working great. I'll start to post my training sessions again this week also. Great to be back! Keith
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Post by nwtrnr on Oct 14, 2009 13:51:46 GMT -5
That's amazing gaining your weight back so quickly. I going to try one of your routines for my legs and see if I can walk the next day or even out of the gym. Good luck in getting back into the game soon you can do it!
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