|
Post by masterschamp on Nov 16, 2009 10:15:42 GMT -5
Friday, November 13, 2009 BICEPS/TRICEPS
Alt DB Curls 20 x 20 25 x 12 30 x 10 35 x 8 25 x 10 15 x 15
Hammer Preacher 45 x 15 55 x 12 65 x 10 65 x 10 55 x 12 45 x 15
BB Curl 60 x 12 80 x 10 80 x 10 50 x 15
DB Hammer 25 x 12 25 x 12 25 x 12
DB Conc Curl (15 sec between sets) 20 x 12 20 x 10 20 x 10
Pressdowns 80 x 20 100 x 15 130 x 12 160 x 10 160 x 10 120 x 12 80 x 15
Lying Extension 50 x 15 70 x 12 90 x 10 90 x 10 70 x 12 50 x 15
Hammer Overhead Seated Extension 100 x 12 130 x 8 130 x 8 80 x 15
Hammer Seated Bench Extension 80 x 12 110 x 10 110 x 10 80 x 12
1 Arm U Grip C Extension (15 sec between sets) 30 x 15 30 x 15 30 x 15
BWT: 192
|
|
|
Post by masterschamp on Nov 16, 2009 10:27:26 GMT -5
Saturday, November 14, 2009 QUADS/HAMS/CALVES
Smith Squats 135 x 15 185 x 12 225 x 10 275 x 8 275 x 8 225 x 8 185 x 10 135 x 12
Leg Press 2 plates/side x 12 3 plates/side x 10 4 plates/side x10 5 plates/side x 10 6 plates/side x 10 7 plates/side x 8 5 plates/side x10 3 plates/side x 12 1 plate/side x 15
One Leg Extension (15 sec between sets) 50 x 12 50 x 12 50 x 12
Lying Leg Curl 70 x12 90 x 10 110 x 8 110 x 8 70 x 12 50 x 15
Seated Leg Curl 70 x 12 90-x 10 110 x 10 110 x 10 70 x 12 50 x 15
One Leg Curl (15 sec between saets) 30 x 12 30 x 12 30 x 12
Abbductor 130 x 15 130 x 15 130 x 15
Adductor 130 x 12 130 x 10 130 x 10
Glute Kickback 40 x 10 40 x 10 40 x 10
Angle Calf Raise 100 x 20 140 x 15 180 x 12 220 x 10 220 x 10 180 x 10 140 x 12 100 x 15
Seated Calf 2 plates x 15 2 plates x 15 2 plates x 15
BWT: 192
|
|
|
Post by intenceman on Nov 16, 2009 19:44:13 GMT -5
Damn! You knock out sets like a machine. Plans for next year yey?
|
|
|
Post by masterschamp on Nov 17, 2009 8:04:25 GMT -5
Damn! You knock out sets like a machine. Plans for next year yey? Thanks, James..... Either the Nationals in July or the Florida State Championships in August. Keith
|
|
|
Post by masterschamp on Nov 17, 2009 8:04:48 GMT -5
Monday, November 16, 2009 CHEST
High Inc B Press 135 x 20 185 x 12 225 x 10 275 x 8 275 x 8 225 x 10 185 x 12 135 x 15
Low Inc B Press 135 x 15 185 x 12 225 x 10 245 x 8 245 x 8 225 x 10 185 x 12 135 x 15
Dec B Press 135 x 15 185 x 12 225 x 10 225 x 10 185 x 12 135 x 15
Flat DB Flyes 40 x 15 50 x 12 60 x 10 60 x 10 50 x 12 40 x 15
Inc DB Flyes (15 sec between sets) 35 x 12 35 x 12 35 x 12
BWT: 193
|
|
|
Post by masterschamp on Nov 18, 2009 8:25:31 GMT -5
Tuesday, November 17, 2009 DELTS
Seated Press 135 x 20 165 x 15 185 x 12 195 x 10 195 x 10 185 x 12 165 x 12 135 x 15
Seated Lateral 20 x 12 25 x 10 30 x 10 30 x 10 25 x 10 20 x 12 15 x 15
DB Front Raise 30 x 10 30 x 10 30 x 10
U BB Row 60 x 15 70 x 12 80 x 10 80 x 10 60 x 12 40 x 20
DB Lateral (15 sec between sets) 20 x 15 20 x 15 20 x 15
Seated DB Press (15 sec between sets) 40 x 10 40 x 10 40 x 10
BWT: 194
|
|
|
Post by masterschamp on Nov 19, 2009 13:00:54 GMT -5
Wednesday, November 18, 2009 BACK/R DELTS/TRAPS
Wide Grip Pulldown 100 x 20 130 x 15 150 x 12 180 x 8 180 x 8 150 x 12 130 x 15 100 x 20
U Grip BB Row 135 x 15 225 x 10 265 x 8 265 x 8 225 x 10 135 x 15
U Grip Pulldown 100 x 15 150 x 10 150 x 10 100 x 20
DB Row 60 x 12 70 x 10 90 x 8 90 x 8 70 x 10 60 x 12
Seated Cable Row (15 sec between sets) 130 x 10 130 x 10 130 x 10
Bent DB Lateral 30 x 15 40 x 12 55 x 8 55 x 8 40 x 12 30 x 15
BB Shrugs 135 x 15 225 x 10 315 x 8 315 x 8 225 x 10 135 x 15
BWT: 194
|
|
|
Post by masterschamp on Nov 22, 2009 20:56:16 GMT -5
Friday, November 20, 2009 BICEPS/TRICEPS
Alt DB Curls 20 x 15 25 x 12 30 x 10 35 x 8 35 x 8 25 x 12 20 x 15
Plate Loaded Preacher 45 x 15 65 x 10 75 x 8 75 x 8 65 x 10 45 x 15
BB Curl 70 x 10 90 x 10 90 x 10 50 x 15
DB Hammer Curl 30 x 10 30 x 10 30 x 10
DB Conc Curl (15 sec between sets) 20 x 15 20 x 15 20 x 15
Pressdown 80 x 20 100 x 15 130 x 12 150 x 10 150 x 10 130 x 12 100 x 15
Lying Extension 65 x 12 75 x 10 85 x 8 85 x 8 75 x 10 55 x 15
Seated OHead Extension Machine 80 x 12 110 x 10 110 x 10 80 x 12
Seated Hammer Extension 70 x 15 90 x12 90 x12 70 x 15
One Arm U Grip Pressdown ( 15 sec between sets) 30 x 15 30 x 15 30 x 15
BWT 194
|
|
|
Post by masterschamp on Nov 22, 2009 20:57:33 GMT -5
Saturday, November 21, 2009 QUADS/HAMS/CALVES
Leg Press 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 10 5 plates/side x 8 6 plates/side x 6 4 plates/side x 10 2 plates/side x 15
Hacks 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 10 4 plates/side x 10 2 plates/side x 12 1 plate/side x 15
One Leg Extension (15 sec between sets) 55 x 15 55 x 15 55 x 15
Lying Leg Curl 75 x 12 95 x 10 115 x 8 115 x 8 75 x 12 55 x 15
Seated Leg Curl 70 x 12 90 x 12 110 x 10 110 x 8 70 x 12 0 x 15
One Leg curl (15 sec bewteen sets) 30 x 12 30 x 12 30 x 12
Abductor 130 x 12 130 x 12 130 x 12
Adductor 150 x 12 150 x 12 150 x 12
Angle Calf Raise 100 x 20 140 x 15 160 x 12 180 x12 200 x 10 220 x 10 180 x 12 140 x 15 120 x 15 100 x 15
Seated Raise 2 plates x 20 2 plates x 20 2 plates x 15
Glute Kickback 40 x 10 40 x 10 40 x 10
BWT: 195
Saturday night the 12-13 year old tackle football team I coach won our league's Super Bowl, 33-19 !! My son Kyle, who plays Fullback, rushed for over 200 yds and had 3 TD's, and played a terrific game at Middle Linebacker as well....it was a very good night!!! ..........A very proud dad!!
|
|
|
Post by masterschamp on Nov 24, 2009 8:24:39 GMT -5
Monday, November 23, 2009 CHEST
Hammer W Grip B Press 135 x 20 185 x 12 225 x 10 275 x 10 315 x 6 315 x 6 225 x 12 135 x 20
Hammer Inc B Press 135 x 15 185 x 12 225 x 12 275 x 10 275 x 10 225 x 12 135 x 15
Hammer Dip Station 100 x 20 130 x 15 160 x 12 160 x 12 130 x 15 100 x 20
Flat DB Flyes 30 x 15 40 x 12 50 x 10 50 x 10 40 x 12 30 x 15
Cybex Seated B Press (15 sec between sets) 130 x 15 130 x 15 130 x 15
BWT: 199
|
|
|
Post by intenceman on Nov 25, 2009 22:19:55 GMT -5
Damn, more numbers there than the Matrix!
|
|
|
Post by masterschamp on Nov 30, 2009 9:41:30 GMT -5
Wednesday, November 25, 2009 BACK/TRAPS/REAR DELTS
U Grip Pulldown 100 x 20 130 x 15 160 x 12 180 x 10 180 x 10 130 x 15 100 x 20
Seated Cable Row 120 x 15 150 x 12 180 x 10 180 x 10 150 x 12 120 x 15
V Bar Grip Pulldown 100 x 12 130 x 12 170 x 10 170 x 10 130 x 12 100 x 15
Cybex Seated Row 140 x 12 180 x 10 220 x 8 220 x 8 180 x 10 130 x 15
Dickersons (15 sec between sets) 80 x 15 80 x 15 80 x 15
Smith Mach Shrug 135 x 12 225 x 10 315 x 8 315 x 8 225 x 10 135 x 12
Rear Delt Machine 50 x 15 60 x 12 70 x 10 70 x 10 60 x 12 50 x 15
BWT: 201
|
|
|
Post by masterschamp on Nov 30, 2009 9:51:15 GMT -5
Friday, November 27, 2009 BICEPS/TRICEPS
Alt DB Curl 20 x 15 25 x 12 30 x 12 35 x 10 35 x 10 20 x 15
Preacher Curl 45 x 12 65 x 10 85 x 8 85 x 8 65 x 10 45 x 12
BB Curl 50 x 15 60 x 12 70 x 10 80 x 8 80 x 8 70 x 10 60 x 12 50 x 15
DB Conc Curl (15 sec between sets) 25 x 12 25 x 12 25 x 12
Pressdown 80 x 15 100 x 12 130 x 12 150 x 10 150 x 10 130 x 12 100 x 15
Lying Extension 50 x 15 70 x 12 90 x 10 90 x 10 70 x 12 50 x 15
Cybex Seated Extension 80 x 15 90 x 12 100 x 10 100 x 10 90 x 12 70 x 15
One Arm U Grip Pressdown ( 15 sec between sets) 30 x 15 30 x 15 30 x 15
BWT: 201
|
|
|
Post by masterschamp on Nov 30, 2009 10:00:27 GMT -5
Saturday, November 29, 2009 QUADS/HAMS/CALVES
Hack Squats 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8 4 plates/side x 8 2 plates/side x 12 1 plate/side x 15
Cybex Lying Leg Press 100 x 15 200 x 12 300 x 10 400 x 8 400 x 6 300 x 10 200 x 12 100 x 15
1 Leg extension ( 15 sec betyween sets) 35 x 15 35 x 15 35 x 15
Lying Leg Curl 75 x 12 95 x 10 115 x 8 115 x 8 95 x 12 75 x 15
Seated Leg Curl 80 x 12 100 x 10 120 x 8 120 x 8 90 x 10 70 x 15
One Leg Curl (15 sec between sets) 35 x 15 35 x 15 35 x 15
Angle Calf Raise 100 x 20 140 x 15 180 x 12 220 x 10 220 x 10 180 x 12 140 x 15 100 x 20
Seated Calf Raise 2 plates x 15 2 plates x 15 2 plates x 15
Abductor 130 x 15 130 x 15 130 x 15
Adductor 130 x 12 130 x 12 130 x 12
Glute Kickback 40 x 10 40 x 10 40 x 10
BWT: 201.5
|
|
|
Post by fit on Nov 30, 2009 12:41:32 GMT -5
I break a sweat just pondering all this volume.
|
|
|
Post by mrbeefy on Nov 30, 2009 12:43:27 GMT -5
Wow!
How long did that take ?
|
|
|
Post by masterschamp on Nov 30, 2009 13:18:15 GMT -5
Wow! How long did that take ? I get done in 60-90 minutes depending on what I am training. Keith
|
|
|
Post by masterschamp on Dec 1, 2009 8:23:56 GMT -5
Monday, November 30, 2009 CHEST
Wide Grip Hammer B Press 1 plate/side x 20 2 plates/side x 15 2 plates + 25/side x 12 3 plates/side x 10 3 plates/side x 10 2 plates +25/side x 12 2 plates/side x 15 1 plate/side x 20
Hammer Inc B Press 1 plate/side x 20 1 plate + 25/side x 15 2 plates/side x 12 2 plates + 25/side x 10 2 plates + 25/side x 10 2 plates/side x 12 1 plate + 25/side x 15 1 plate/side x 20
Cybex Dip Station 100 x 20 120 x 15 140 x 12 140 x 12 120 x 15 100 x 20
Pec Deck 70 x 15 70 x 15 70 x 15
Inc DB Flyes (15 sec between sets) 40 x 15 40 x 15 40 x 15
BWT: 202
|
|
|
Post by masterschamp on Dec 2, 2009 8:23:45 GMT -5
Tuesday, December 1, 2009 DELTS
Seated Press 135 x 20 185 x 12 205 x 12 205 x 12 155 x 15 135 x 20
Seated Lateral 15 x 15 20 x 12 25 x 10 25 x 10 20 x 12 15 x 15
F DB Raise 25 x 12 25 x 12 25 x 12
U BB Row 50 x 15 60 x 12 70 x 10 70 x 10 50 x 15 40 x 15
DB Laterals (15 sec between sets) 25 x 12 25 x 12 25 x 12
DB Press (15 sec between sets) 45 x 10 45 x 10 45 x 10
BWT: 202
|
|
|
Post by mrky03 on Dec 2, 2009 18:32:36 GMT -5
You're bringing Keith! Can't wait to see how you look this year!
|
|