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Post by mrky03 on Oct 14, 2009 18:41:15 GMT -5
Keith,
I was just thinking of you today! Great to hear you're back in the gym and feeling great again! Keep us posted on your progress, we all are interested in keeping up with you!
Joel
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Post by intenceman on Oct 14, 2009 19:44:27 GMT -5
Welcome back Keith! Wondered what happened to you. Take it slow at first.- yeah right look who I'm talking to!, anyway, by March, I'm sure you will be better than ever!
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Post by masterschamp on Oct 15, 2009 7:35:39 GMT -5
Wednesday, October 14, 2009 BACK/BICEPS
Poundages arer a little lower than usual, but I'm pleased for this being only my third week back in the gym.
U Grip Pulldown 100 x 12 110 x 12 120 x 10 140 x 10,10,10
Barbell Row 135 x 12 185 x 10 225 x 6,6,6
Seated C Row 120 x 10 150 x 10,10,10
Stiff Arm F Pulldown 100 x 15,12,12,10
BB Shrugs 135 x 15 225 x 12 275 x 10,10,10
B DB Lateral 30 x 10 40 x 8 50 x 8 30 x 10
EZ BB Curl 40 x 12 60 x 10 70 x 10,9
Alt DB Curl 30 x 10 35 x 8,8 DB Conc Curl 20 x 12,12
BWT 181
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Post by GerryT on Oct 15, 2009 12:08:01 GMT -5
Great to see you back here posting, Keith. Super workout. Been bad about calling, but will catch uo with you soon. All the best, bud.
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Post by masterschamp on Oct 16, 2009 20:15:36 GMT -5
Thanks, guys.... decided to go back to hitting everything once per week, as upper body has responded better than anticipated. Today it was BICEPS/TRICEPS
Friday, October 16, 2009 BICEPS/TRICEPS
EZ BB Curl 40 x 10 75 x 8,8,8 60 x 15
Alt DB Curl 25 x 12,12,12
DB Hammer Curl 25 x 12,12,12
DB Conc Curl 25 x 10,10,10
Pressdown 100x 15 120 x 10,10,10 100 x 15
CG B Press 135 x 15 185 x 6,6,6
Lying EZ Ext 75 x 10,10,10
DB Kickback 30 x 10,10,10
BWT: 182
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Post by fit on Oct 17, 2009 7:59:07 GMT -5
GREAT TO SEE YOU, KEITH!
Best wishes - Chris
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Post by RUBICON19 on Oct 18, 2009 9:38:29 GMT -5
Back in the game!!!
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Post by masterschamp on Oct 21, 2009 9:58:17 GMT -5
Monday, October 19, 2009 CHEST/DELTS
High Inc B Press 135 x 15 185 x 12 225 x 10 225 x 10 185 x 10 135 x 12
Low Inc B Press 185 x 12 225 x 10 225 x 10 185 x 12 135 x 15
Dec B Press 185 x 10 225 x 8 225 x 8 185 x 10 135 x 15
Fl DB Flyes 40 x 12 50 x 10 50 x 10 40 x 12 30 x 15
Seated Press 135 x 12 155 x 10 175 x 8 175 x 8 135 x 12
Seated Lateral 25 x 12 30 x 10 30 x 10 20 x 12
U Cable Row 60 x 12 70 x 8 70 x 8 40 x 15
F DB Raise 25 x 12 25 x 12 15 x 15
BWT: 182.5
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Post by mrbeefy on Oct 21, 2009 10:30:39 GMT -5
WOW!
I got tired just reading all those reps! Holy Shamoly!
Today..MC....You are Da Man!
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Post by intenceman on Oct 21, 2009 21:03:36 GMT -5
Impressive! Good to see you back at it.
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Post by masterschamp on Oct 22, 2009 8:07:22 GMT -5
Thanks guys....it is GREAT to be back!
Keith
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Post by fit on Oct 22, 2009 19:07:27 GMT -5
Oh you and all your volume
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Post by mrky03 on Oct 22, 2009 19:13:12 GMT -5
Keith, you're workouts make mine look like I'm not doing anything! lol Great work!
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Post by masterschamp on Oct 23, 2009 9:36:35 GMT -5
Wedenesday, October 21, 2009 BACK/REAR DELTS/TRAPS
Wide Grip Pulldown 100 x 12 130 x 10 170 x 8 170 x 8 130 x 10 100 x 12
OH Grip BB Row 135 x 15 225 x 10 275 x 6 275 x 6 225 x 8 135 x 15
Seated Cable Row 120 x 12 150 x 10 180 x 8 180 x 8 150 x 10 120 x 15
Stiff Arm Pulldowns 100 x 12 100 x 12 100 x 12 100 x 12
BB Shrugs 135 x 20 225 x 10 275 x 10 275 x 10 225 x 10 135 x 20
B DB Laterals 30 x 15 40 x 10 50 x 8 50 x 8 40 x 10 30 x 12
BWT: 183
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Post by GerryT on Oct 24, 2009 12:43:14 GMT -5
Proud of you, Keith. Keep up the super work!
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Post by masterschamp on Oct 24, 2009 17:01:02 GMT -5
Friday October 23, 2009 BICEPS/TRICEPS
EZ BB Curl 60 x 10 70 x 10 80 x 10 80 x 10 60 x 10 50 x 12
Alt DB Curl 25 x 10 35 x 8 35 x 8 25 x 10
DB Hammer Curl 35 x 8 35 x 8 25 x 10
DB Conc Curl 35 x 8 35 x 8 25 x 12
Pressdown 100 x 15 120 x 10 140 x 8 140 x 8 120 x 12 100 x 15
CG B Press 135 x 10 155 x 10 185 x 10 185 x 10 135 x 12
Lying EZ Ext 50 x 10 75 x 8 75 x 8 40 x 15
DB Kickback 30 x 12 30 x 12 20 x 15
BWT: 183.5
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Post by masterschamp on Oct 26, 2009 7:30:57 GMT -5
Saturday, October 24, 2009 QUADS/HAMS/CALVES
Warm up with 3 light sets of leg extenssions
Smith Squat to the floor ( first time squatting in 4 months!) 135 x 12 185 x 10 225 x 10 225 x 10 135 x 12
Hack Squats 1 plate/side x 15 2 plates/side x 10 3 plates/side x 6 3 plates/side x 6 1 plate/side x 15
1 Leg Extension 70 x 20 90 x 15 90 x 12
Lying Leg Curl 70 x 15 90 x 10 110 x 8 110 x 8 70 x 15
Seated Leg Curl 90 x 10 100 x 8 100 x 8 70 x 12
Standing One Leg Curl 30 x 15 30 x 10 30 x 10
Abductor Machine 130 x 15 130 x 15
Adductor Machine 130 x 15 130 x 15
Glute Kickback 30 x 15 30 x 15
Calf Sled 100 x 20 140 x 15 200 x 10 200 x 10 100 x 20
Donkey Raise 300 x 12 300 x 12
Seated Raise 2 plates x 15 2 plates x 15 2 plates x 12
BWT: 184
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Post by masterschamp on Oct 27, 2009 7:32:58 GMT -5
Monday, October 26, 2009 CHEST
High Inc B Press 135 x 15 185 x 10 225 x 10 225 x 10 185 x 10 135 x 15
Low Inc B Press 185 x 10 225 x 9 225 x 9 185 x 10 135 x 15
Decline B Press 185 x 10 205 x 10 205 x 10 135 x 15
Flat DB Flyes 30 x 15 40 x 12 50 x 12 50 x 12 30 x 15
Inc DB Flyes ( 15 sec between sets) 30 x 15 30 x 12 30 x 12
BWT: 184.5
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Post by masterschamp on Oct 28, 2009 7:26:14 GMT -5
Tuesday, October 27, 2009 BACK/R DELTS/TRAPS
Wide Grip Pulldown 100 x 15 130 x 12 180 x 10 180 x 10 130 x 12 100 x 15
U Grip BB Row 135 x 15 225 x 10 255 x 8 255 x 8 225 x 10 135 x 15
U Grip Pulldown 120 x 12 170 x 10 170 x 10 120 x 12
DB Row 60 x 15 80 x 12 80 x 12 60 x 15
Dickersons 80 x 15 80 x 15 80 x 15
Seated Cable Row ( 15 sec between sets) 150 x 12 150 x 12 150 x 12
Bent DB Lateral 30 x 15 40 x 10 40 x 10 40 x 10 30 x 15
Bb Shrugs 135 x 15 225 x 12 295 x 8 295 x 8 225 x 10 135 x 15
BWT: 185
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Post by intenceman on Oct 28, 2009 21:32:35 GMT -5
Nice work on the Incline preses especially!
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