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Post by masterschamp on Oct 30, 2009 7:19:15 GMT -5
Nice work on the Incline preses especially! Thanks, James
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Post by masterschamp on Oct 30, 2009 7:19:49 GMT -5
Thursday, October 29, 2009 DELTS
Seated Press 135 x 15 155 x 12 175 x 10 175 x 10 155 x 12 135 x 15
Seated Lateral 20 x 12 30 x 10 30 x 10 20 x 12
Front DB Raise 25 x 12 25 x 12 25 x 12
Upright BB Row 80 x 12 80 x 12 80 x 12
DB Laterals ( 15 sec between sets) 25 x 12 25 x 12 25 x 10
DB Presses ( 15 sec between sets) 55 x 12 55 x 12 55 x 12
BWT: 186
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Post by intenceman on Oct 30, 2009 17:36:55 GMT -5
186? Coming back nicely, yes?
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Post by masterschamp on Nov 2, 2009 11:22:32 GMT -5
186? Coming back nicely, yes? Yes...couldn't be more pleased, James. From 169 the last week of September to 188 this morning! Muscle memory is a GOOD thing!! Keith
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Post by masterschamp on Nov 2, 2009 11:49:29 GMT -5
Friday, October 30, 2009 BICEPS/TRICEPS
SUPERSET: Alt DB Curls 20 x 12, 35 x 10, 35 x 10, 20 x 12 Pressdowns 100 x 15, 150 x 10, 150 x 10, 100 x 15
SUPERSET: EZ BB Curls 60 x 15, 80 x 10, 80 x 10, 60 x 15 C Grip B Press 135 x 15, 185 x 12, 185 x 12, 135 x 15
SUPERSET: Scott Cable Curl 50 x 155, 70 x 12, 70 x 12, Lying EZ Ext 55 x 15, 80 x 12, 80 x 10, 554 x 15
SUPERSET: DB Hammer Curls 30 x 12, 30 x 12, 30 x 12 2 Arm DB Kickback 30 x 15, 30 x 15, 30 x 15
BB Curl (15 sec between sets) 70 x 12, 70 x 10, 70 x 10
Rope Pressdown (15 sec between sets) 100 x 15, 100 x 15, 100 x 15
DB Conc Curl (15 sec between sets) 25 x 12, 25 x 12, 25 x 10
Ohead C Ext (15 sec between sets) 80 x 12, 80 x 12, 80 x 10
BWT: 186.5
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Post by masterschamp on Nov 2, 2009 12:11:08 GMT -5
Saturday, October 31, 2009 QUADS/HAMS/CALVES
Smith Squats ( to the floor) 135 x 12 185 x 10 225 x 8 255 x 6 255 x 6 135 x 12
Hack Squats 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 3 plates/side x 6 1 plate/side x 12
Leg Extension 100 x 15 150 x 10 150 x 10 150 x 8
Lying Leg curl 70 x 12 90 x 10 110 x 8 110 x6 70 x 12
Seated Leg Curl 90 x 10 110 x 8 110 x 8 70 x 12
One Leg Curl 50 x 12 50 x 12 50 x 12
Abductor 130 x 15 130 x 15
Adductor 130 x 15 130 x 15
Glute Kickback 40 x 12 40 x 12
Angle Calf Raise 100 x 15 140 x 12 180 x 10 200 x 8 200 x 8 100 x 15
Hammer Donkey Raise 300 x 12 300 x 12
Seated Calf Raise 2 plates x 15 2 plates x 15
BWT: 187
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Post by mrbeefy on Nov 2, 2009 20:27:14 GMT -5
Nice volume there MC!
I read your journal...and need a nap!
Keep up the great work!
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Post by masterschamp on Nov 3, 2009 8:58:47 GMT -5
Monday, November 2, 2009 CHEST
Smith Inc B Press 135 x 15 185 x 10 225 x 8 225 x 8 185 x 10 135 x 15
Hammer Flat B Press 135 x 12 225 x 8 225 x 8 185 x 10 135 x 15
Hammer Dec B Press 135 x 15 225 x 8 225 x 8 135 x 15
Low Inc DB Flyes 30 x 15 40 x 12 50 x 12 50 x 12 40 x 12 30 x 15
Hammer Dip Station (15 sec between sets) 120 x 15 120 x 15 120 x 15
Cable Crossovers (15 sec between sets) 40 x 15 40 x 15 40 x 15
BWT: 189
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Post by masterschamp on Nov 4, 2009 8:46:38 GMT -5
Tuesday, November 3, 2009 FRONT/SIDE DELTS
Seated Press 135 x 15 160 x 12 180 x 10 180 x 10 160 x 12 135 x 15
Seated Lateral 20 x 10 30 x 8 30 x 8 20 x 10 15 x 15
Front DB Raise 25 x 12 25 x 12 25 x 12
U B Row 60 x 12 80 x 9 80 x 9 60 x 12 40 x 15
DB Lateral (15 sec between sets) 25 x 10 25 x 10 25 x 10
Seated DB Press (15 sec between sets) 40 x 12 40 x 12 40 x 12
BWT: 189.5
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Post by masterschamp on Nov 5, 2009 8:53:52 GMT -5
Wednesday, November 4, 2009 BACK/REAR DELTS/TRAPS
U Grip Hammer Pulldown 135 x 15 185 x 12 225 x 8 225 x 8 185 x 10 135 x 12
U Grip BB Row 135 x 12 185 x 10 225 x 6 225 x 6 185 x 10 135 x 12
V Grip Pulldown 100 x 12 130 x 10 170 x 8 170 x 6 130 x 10 100 x 12
Seated Hammer Row 120 x 15 160 x 12 200 x 10 200 x 10 160 x 12 120 x 15
Dickersons 70 x 15 80 x 15 80 x 15
Seated Cable Row (15 sec between sets) 120 x 12 120 x 10 120 x 10 120 x 8 120 x 8
Rear Delt Machine 60 x 15 70 x 12 80 x 10 80 x 10 70 x 12 60 x 15
Smith Mach BB Shrugs 135 x 12 225 x 10 315 x 8 315 x 8 225 x 10 135 x 12
BWT: 190
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Post by masterschamp on Nov 9, 2009 11:16:14 GMT -5
Friday, November 6, 2009 BICEPS/TRICEPS
SUPERSET: Alt DB Curl 25 x 12, 35 x 10, 35 x 10, 25 x 12 Pressdown 100 x 15, 150 x 10, 150 x 10, 100 x 15
SUPERSET: EZ BB Curl 60 x 12, 85 x 8, 85 x 8, 60 x 12, Lying Ext 50 x 12, 75 x 10, 75 x 10, 40 x 15
SUPERSET: Cable Preacher 50 x 15. 70 x 10, 70 x 10, 40 x 15 C Grip B Press 135 x 15, 185 x 10, 185 x 10, 135 x 15
SUPERSET: DB Hammer 30 x 12. 30 x 12. 30 x 12 DB Kickback 30 x 15, 30 x 15, 30 x 15
DB Conc Curl (15 sec between sets) 30 x 10, 30 x 9, 30 x 8
Ohead C Ext (15 sec between sets) 50 x 15, 50 x 15, 50 x 15
BB Curl (15 sec between sets) 80 x 10, 80 x 8, 80 x 7
One Arm DB Ext (15 sec between sets) 25 x 12, 25 x 10, 25 x 10
BWT: 190
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Post by masterschamp on Nov 9, 2009 11:29:47 GMT -5
Saturday, November 7, 2009 QUADS/HAMS/CALVES
Hack Squats 1 plate/side x 12 2 plates/side x 10 3 plates/side x 8 4 plates/side x 6 2 plates/side x 10 1 plate/side x 12
Leg Press 2 plates/side x 12 3 plates/side x 12 4 plates/side x 10 5 plates/side x 10 6 plates/side x 8 7 plates/side x 8 5 plates/side x 10 3 plates/side x 12 1 plate/side x 20
Leg Extension 100 x 12 150 x 10 150 x 10 100 x 10
1 Leg Extension ( non-stop, 1 leg after another) 50 x 15 50 x 15 50 x 12
Lying Leg Curl 70 x 12 90 x 10 110 x 8 90 x 10 50 x 15
Seated Leg Curl 70 x 12 90 x 10 110 x 8 70 x 12 50 x 15
One Leg Curl ( non-stop, 1 leg after another) 30 x 15 30 x 12 30 x 10
Abductor ( non-stop) 130 x 15 130 x 15 130 x 15
Adductor (non-stop) 110 x 15 110 x 15 110 x 15
Calf Sled 100 x 20 140 x 15 160 x 12 180 x 10 200 x 10 160 x 12 120 x 15
Standing Raise 300 x 12 300 x 10 300 x 10
Seated Raise 2 plates x 15 2 plates x 12 2 plates x 10
Glute Kickback 40 x 12 40 x 12 40 x 12
BWT: 190
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Post by nwtrnr on Nov 9, 2009 13:14:01 GMT -5
Keith you have the most varied leg workout around, I'm going to try it to get some wheels. Do you take the next day off after this routine? Outstanding work.
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Post by mrbeefy on Nov 9, 2009 14:16:57 GMT -5
I like the mass reps too.
The BEST Leg workout that works for me, which they (whoever "they" are) say you should NOT do, is to work my legs TWO DAYS in a row.
I do my first day HEAVY. Then come back the very next day, cut the weight by 50% of my 1RM, and do the exact same exercises for reps to failure.
Killer. They say if you can walk out of the gym under your own power after those two days...good luck!
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Post by masterschamp on Nov 10, 2009 8:43:59 GMT -5
Keith you have the most varied leg workout around, I'm going to try it to get some wheels. Do you take the next day off after this routine? Outstanding work. Yes...my leg day is always on Saturday, with Sunday off. I get real familiar with the couch and my football games ( GO STEELERS!!) on Sundays after training legs the day before!! ;D Keith
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Post by masterschamp on Nov 10, 2009 9:18:48 GMT -5
Monday, November 9, 2009 CHEST
Smith Inc B Press 135 x 15 185 x 12 225 x 10 225 x 10 185 x 12 135 x 15
Wide Grip Hammer B Press 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 3 plates/side x 8 2 plates/side x 10 1 plate/side x 20
Dec Hammer B Press 1 plate/side x 15 2 plates/side x 12 3 plates/side x 8 3 plates/side x 8 2 plates/side x 10 1 plate/side x 20
Pec Deck 60 x 15 70 x 12 80 x 10 80 x 10 70 x 12 60 x 20
Hammer Dip Station (15 sec betyween sets) 120 x 15 120 x 15 120 x 15
Flat DB Flyes (15 sec between sets) 40 x 15 40 x 15 40 x 15
BWT: 190
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Post by masterschamp on Nov 11, 2009 12:51:28 GMT -5
Tuesday, November 10, 2009 DELTS
Seated Press 135 x 15 165 x 12 185 x 10 185 x 10 165 x 12 135 x 15
Seated Lateral 15 x 15 25 x 12 30 x 10 30 x 10 25 x 12 15 x 15
F DB Raise 25 x 10 25 x 10 25 x 10
U BB Row 65 x 15 75 x 12 85 x 10 85 x 10 75 x 12 55 x 15
DB Lateral (15 sec between sets) 20 x 15 20 x 15 20 x 15
DB Press (15 sec between sets) 55 x 12 55 x 12 55 x 12
BWT: 191
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Post by masterschamp on Nov 12, 2009 8:09:33 GMT -5
Wednesday, November 11, 2009 BACK/TRAPS/REAR DELTS
Wide Grip Pulldown 100 x 20 130 x 12 170 x 10 170 x 10 130 x 12 100 x 20
Seated Hammer Row 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 3 plates/side x 10 2 plates/side x 12 1 plate/side x 15
V Grip Pulldown 100x 15 130 x 12 150 x 10 150 x 10 130 x 12 100 x15
Dickersons 80 x 15 80 x 15 80 x 15
Seated Cable Row (15 sec between sets) 100 x 15 100 x 15 100 x 15
BB Shrugs 135 x 15 225 x 12 315 x 8 315 x 8 225 x 12 135 x 15
Rear Delt Machine 60 x 15 70 x 12 80 x 10 80 x 10 70 x 12 60 x 15
BWT: 191
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Post by GerryT on Nov 12, 2009 11:48:10 GMT -5
Outstanding, Keith. Proud of you. Have been bad about keeping in touch and I apologize. Will try to call this weekend.
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Post by masterschamp on Nov 12, 2009 11:55:59 GMT -5
Outstanding, Keith. Proud of you. Have been bad about keeping in touch and I apologize. Will try to call this weekend. Busy time of the year for everyone!!! Look forward to talking with you, Keith
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