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Post by masterschamp on Dec 3, 2009 11:29:27 GMT -5
You're bringing Keith! Can't wait to see how you look this year! Thanks Joel..........definitely looking fuller and thicker, should step on stage much bigger this year.
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Post by masterschamp on Dec 3, 2009 11:46:52 GMT -5
Wednesday, December 3, 2009 BACK/TRAPS/REAR DELTS
Wide Grip Pulldown 100 x 20 130 x 12 160 x 10 180 x 8 180 x 8 150 x 10 120 x 12 100 x 15
Hammer U Grip Pulldown 1 plate/side x 15 1 plate + 25/side x 12 2 plates/side x 10 2 plates/side x 10 1 plate + 25/side x 12 1 plate/side x 15
Hammer 2 Arm Seated Row 1 plate/side x 15 1 plate + 25/side x 12 2 plates/side x 10 2 plates/side x 10 1 plate + 25/side x 12 1 plate/side x 15
Seated Cable Row 100 x 15 130 x 12 160 x 10 200 x 6 200 x 6 150 x 12 100 x 15
Dickersons (15 sec between sets) 80 x 15 80 x 15 80 x 15
DB Shrugs 100 x 15 100 x 15 100 x 15
Rear Delt Machine 60 x 15 70 x 12 80 x 10 80 x 10 70 x 12 60 x 12
BWT: 202
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Post by intenceman on Dec 7, 2009 20:33:42 GMT -5
nice going Keith!
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Post by masterschamp on Dec 11, 2009 21:44:04 GMT -5
Friday, December 11, 2009 BICEPS/TRICEPS
Alt DB Curls 20 x 15 25 x 12 35 x 10 35 x 10 25 x 12 20 x 15
Plate Loaded Preacher 45 x 15 65 x 12 85 x 10 85 x 10 65 x 12 45 x 15
DB Hammer Curl 20 x 15 25 x 12 25 x 12 20 x 15
BB Curl 75 x 12 75 x 12 75 x 12
DB Conc Curl ( 15 sec between sets) 25 x 10 25 x 10 25 x 10
Pressdowns 80 x 20 100 x 15 130 x 12 150 x 10 150 x 10 120 x 12 90 x 15
Seated Extension 70 x 15 80 x 12 90 x 10 90 x 10 80 x 12 70 x 15
Cybex Dip Station 120 x 15 140 x 12 160 x 10 160 x 10 140 x 12 120 x 15
Lying Extension 75 x 12 75 x 12 75 x 12
1 Arm U Grip Pressdown ( 15 sec between sets) 35 x 15 35 x 15 35 x 15
BWT: 205
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Post by masterschamp on Dec 14, 2009 20:39:24 GMT -5
Saturday, December 13, 2009 QUADS/HAMS/CALVES
Hack Squats 1 plate/side x 20 2 plates/side x 12 3 plates/side x 10 4 plates/side x10 5 plates/side x 8 3 plates/side x 12 1 plate/side x 15
Leverage Squats 1 plate/side x 15 2 plates/side x 12 3 plates/side x 12 4 plates/side x 10 2 plates/side x 12 1 plate/side x 15
1 Leg Extension ( 15 sec between sets) 40 x 12 40 x 12 40 x 12
Leg Curl 80 x 12 100 x 10 110 x 8 110 x 8 70 x 12 50 x 15
Seated Leg Curl 75 x 12 95 x 10 115 x 8 115 x 8 85 x 12 65 x 15
One Leg Curl ( 15 sec between sets) 30 x12 30 x 12 30 x 12
Glute Kickbacks 40 x 10 40 x 10 40 x 10
Abductor 130 x 12 130 x 12 130 x 12
Adductor 130 x 12 130 x 12 130 x 12
Angle Calf Raise 120 x 20 140 x 15 160 x 12 180 x 12 200 x 10 200 x 10 180 x 12 160 x 12 140 x 15 120 x 15
Seated Calf 2 plates x 15 2 plates x 15 2 plates x 15
BWT: 205
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Post by masterschamp on Dec 14, 2009 20:45:33 GMT -5
Monday, December 14, 2009 CHEST
Hammer Decline B Press 1 plate/side x 20 2 plates/side x 15 2 plates +25/side x12 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 15
Hammer Inc B Press 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
Flat DB Flyes 30 x 15 40 x 12 50 x 10 50 x 10 40 x 12 30 x 15
Cybex Dip Station 140 x 15 140 x 15 140 x 15
Cybex Seated B Press (15 sec between sets) 180 x 12 180 x 12 180 x 12
BWT: 205
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Post by fit on Dec 15, 2009 15:12:43 GMT -5
You're bringing Keith! Can't wait to see how you look this year! Thanks Joel..........definitely looking fuller and thicker, should step on stage much bigger this year. What weight do you usually compete at, Keith?
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Post by masterschamp on Dec 16, 2009 8:31:39 GMT -5
Usually weigh in around 170-172...middleweight. This year I am looking to weigh in at 187-190...light heavy.
Keith
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Post by fit on Dec 16, 2009 12:41:11 GMT -5
That's a big gain. I'll look forward to #picspicspicsml7#
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Post by masterschamp on Dec 17, 2009 10:09:00 GMT -5
Wednesday, December 16, 2009 BACK/TRAPS/REAR DELTS
Wide Grip Pulldown 100 x 20 130 x 15 150 x 12 170 x 10 170 x 10 140 x 15 100 x 20
Icarian Seated Row 100 x 15 140 x 12 180 x 10 180 x 10 140 x 12 100 x 15
Cybex Narrow Grip Pulldown 130 x 12 160 x 10 160 x 10 130 x 12
Cybex Seated Row ( 1 Arm) 80 x 10 80 x 10 80 x 10
Dickersons ( 15 sec between sets ) 80 x 12 80 x 12 80 x 12
Smith Mach Shrugs ( behind/back ) 135 x 25 225 x 20 225 x 15 135 x 25
Rear Delt Machine 60 x 10 70 x 10 80 x 10 80 x 10 70 x 10 60 x 15
BWT: 205.5
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Post by GerryT on Dec 17, 2009 17:04:21 GMT -5
Sounds super, Keith. Keep it going and will be in touch soon.
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Post by masterschamp on Dec 17, 2009 20:03:43 GMT -5
I am including a reply that I made to a friend on another board....it gives an insight as to what I am looking at in terms of competition for the upcoming year...
RA, For the last 5 years or so I thought about competing as a light heavy...at my height I retain alot more thickness at that weight range. The problem is, that as a contest would draw closer, I became obsessed with being cut and probably was guilty of going too far and actually flattenning out a little, and stripping away some muscle. Another problem was that I would be paranoid about eating in the off season, when I should have been consuming alot more food. This off season I am already at 205 and am leaner than I have ever been at this weight while consuming ALOT more food than I ordinarily would......my metabolism seems to be racing with the increased calories and I am putting on muscle. Since my surgery, I have been training like a man possessed. ( even for me!! )... I think I will be able to get to 220-225 with no problem in the next few months. People who have seen me for years in the gym are commenting on a daily basis about the change in me, particularly the increase in thickness and muscle fullness/shape. ........Don't get me wrong, I feel fortunate to have been very successful as a middleweight, but I feel that I could be even more impressive as a light heavy. To even be able to realistically consider this at age 53 is pretty cool!
Keith
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Post by mrbeefy on Dec 17, 2009 20:25:09 GMT -5
Keith! Great read Brother. Remember (53), you are not older...you're better!
By being successful as a middleweight, and moving up is a good move for you IMO. Middleweight are really over-crowded and I think with your lean mass, in that division, you'll do fine.
..and isn't that what it's called? Body-"BUILDING". ;D
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Post by masterschamp on Dec 22, 2009 8:11:58 GMT -5
Monday, December 21, 2009 CHEST
High Inc B Press 135 x 20 185 x 15 225 x 12 275 x 10 275 x 10 225 x 12 185 x 15 135 x 20
Low Inc B Press 135 x 15 185 x 12 225 x 10 225 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
Pec Deck 70 x 15 70 x 15 70 x 12 70 x 12 70 x 12
BWT: 206.5
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Post by mrky03 on Dec 22, 2009 10:13:47 GMT -5
Keith,
Reading your journal is very inspirational to me! I'll be turning 49 in a couple of weeks so its always reassuring to hear about someone a few years older than me continuing to push to new heights!
Is Eric still working with you on your diet?
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Post by nwtrnr on Dec 22, 2009 15:57:26 GMT -5
Big gains ! Awesome at 53 gives those of us that are just starting out later a total inspiration to keep going. Good luck with your competitions this year Keith.
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Post by masterschamp on Jan 12, 2010 8:31:28 GMT -5
Monday, January 11, 2010 CHEST Haven't posted for awhile....holidays...BUSY!!!! This month I am reducing the volume a bit and going through a power cycle for the next 4 weeks. Very happy with my training to date...biggest I have ever been, and at age 53!! weighed 210 this morning and waist is at 32! I think the Middleweight days are over!!! ;D Wide Grip Hammer 1 plate/side x 20 2 plates/side x 15 3 plates/side x 10 4 plates/side x 6 4 plates/side x 5 + 2 FR Inc B Press 135 x 15 225 x 12 275 x 10 315 x 6 315 x 6 Dips BWT x 20 + 25 x 12 + 45 x 10 + 45 x 8 DB Flyes 50 x 12 60 x 12 70 x 10 70 x 10...drop... 50 x 10...drop... 30 x 20 BWT: 210
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Post by GerryT on Jan 12, 2010 9:14:32 GMT -5
Great stuff, Keith. Glad you're OK and will be in touch soon. Promise!! ;D
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Post by fit on Jan 12, 2010 9:58:39 GMT -5
Nice, Keith. Keep in there!
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Post by masterschamp on Jan 13, 2010 9:02:44 GMT -5
Tuesday, January 12, 2010 BACK
Wide Grip Pulldowns 100 x 20 150 x 12 200 x 10 220 x 8 220 x 6
U Grip BB Row 135 x 12 185 x 10 225 x 10 275 x 8 315 x 6 315 x 5
DB Row 80 x 12 100 x 10 125 x 8 125 x 7
Seated Cable Row 150 x 12 220 x 10 280 x 8 280 x 8
Deadlift from Rack ( mid shin) 135 x 15 225 x 12 315 x 10 405 x 8 445 x 6
BWT: 210
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