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Post by mrbeefy on Jan 13, 2010 14:28:08 GMT -5
Daym.....
Whatever shows your doing.....I'm gonna compete too...about 500 miles ~ away !
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Post by Tim Wescott on Jan 14, 2010 18:40:16 GMT -5
Damn Keith,,,,,,,,,,,awesome numbers as always bro.
What shows ya` hitting this year?
Keep pumping!
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Post by masterschamp on Jan 15, 2010 7:40:40 GMT -5
Daym..... Whatever shows your doing.....I'm gonna compete too...about 500 miles ~ away ! LOL!! Thanks, Frank..........I'm sure you'll do great wherever you compete. Keith
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Post by masterschamp on Jan 15, 2010 7:44:04 GMT -5
Damn Keith,,,,,,,,,,,awesome numbers as always bro. What shows ya` hitting this year? Keep pumping! Hey Tim......I'm looking at 3 shows this year: Master's Nats FL State Championships NABBA Nationals don't know if Id be able to do all of them...the one I am definitely doing as of now is the FL State Championships in August...fits well with my work and coaching schedule. Really glad to see you are back at it, bro! Your're too good to sit out for too long! Keith
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Post by masterschamp on Jan 15, 2010 7:49:00 GMT -5
Thursday, January 14, 2010 DELTS Seated Press 135 x 15 185 x 12 225 x 10 245 x 8 245 x 7 DB Lateral 20 x 15 25 x 12 35 x 10 40 x 8 40 x 8 U BB Row 75 x 12 95 x 10 95 x 8 B DB Lateral 40 x 15 50 x 12 60 x 10 60 x 10 BB Shrugs 135 x 15 225 x 12 315 x 10 405 x 8 405 x 8 BWT: 212 ;D
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Post by mrbeefy on Jan 15, 2010 17:57:53 GMT -5
Keith! Training looks good bro.... Doing the NABBA Master Nats? Daym...now I really gotta kick it up ;D
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Post by Tim Wescott on Jan 18, 2010 19:18:58 GMT -5
Thanks for the kind words Keith. you must be friggin` huge at 210....the heaviest I ever got was 188-190 (my weight fluctuated),and I looked like crap,but you with a 32 inch waist,you`re an animal,my waist was terrible at 188!! I`ll see ya` in both Harrisburgh and Pittsburgh God willing. Keep pumping bro!
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Post by mrbeefy on Jan 18, 2010 19:28:12 GMT -5
Keith I'm getting excited for you just reading your journal!
Hope to meet up out there someplace!
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Post by masterschamp on Jan 21, 2010 12:05:08 GMT -5
Saturday, January 17, 2010 QUADS/HAMS/CALVES
Squats (to the floor) 135 x 20 225 x 12 275 x 10 315 x 8 365 x 4 Hacks 2 plates/side x 12 3 plates/side x 10 4 plates/side x 8 5 plates/side x 6
1 Leg Extension 50 x 15 60 x 12 80 x 10 90 x 8
Tractor Curl 90 x 15 110 x 12 130 x 8
SL Deadlift 135 x 15 225 x 10 275 x 8
One Leg Curl 60 x 12 70 x 10 80 x 8
Standing calf 200 x 20 250 x 15 300 x 12 350 x 8
Seated Calf 3 plates x 10,10,8
BWT: 213
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Post by masterschamp on Jan 21, 2010 12:09:48 GMT -5
Monday, January 19, 2010 DELTS/TRICEPS
Seated Press 135 x 12 185 x 10 225 x 8,6
DB Lateral 20 x 12 30 x 10 40 x 8
1 Arm Cable Lateral 20 x 15 30 x 12
U BB Row 60 x 12 80 x 10
Pressdown 100 x 20 130 x 12 160 x 10,10
C Grip B Press 135 x 15 185 x 12 225 x 8,7
Weighted Dips bwt x 15 +25 x 12 +45 x 7
DB Kickbacks 30 x 12 40 x 10
BWT: 213
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Post by masterschamp on Jan 21, 2010 12:13:44 GMT -5
Tuesday, January 20, 2010 BACK/R DELTS/TRAPS
U Grip Pulldown 100 x 20 150 x 12 200 x 7,6
Chins BWT x 13,11
U Grip BB Rows 135 x 12 185 x 12 225 x 10 260 x 6
DB Rows 70 x 15 100 x 10 130 x 7
Seated Cable Row 200 x 12 270 x 7
B DB Laterals 40 x 12 60 x 10,10
BB Shrugs 135 x 20 225 x 12 315 x 10,8
BWT: 214
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Post by GerryT on Jan 21, 2010 12:25:01 GMT -5
Doing super, Keith! You should make a solid light heavy this year. Will be in touch soon.
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Post by mrky03 on Jan 21, 2010 18:52:34 GMT -5
Lookin good Keith, I'll bet you look massive at 214!
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Post by intenceman on Jan 21, 2010 20:10:47 GMT -5
Damn impressive! Iwish I could train precontest with you. All that heavy hard work, has to produce some quality shredded muscle! Keep it up!
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Post by masterschamp on Jan 25, 2010 12:08:26 GMT -5
Friday, January 22, 20101 CHEST/BICEPS
Inc Smith B Press 135 x 20 185 x 12 225 x 10 275 x 8
Cybex BP Machine 150 x 15 220 x 12 280 x 7
Flat DB Flyes 65 x 12 85 x 8
Dips BWT x 15 + 45 x 7
DB Conc Curls 25 x 12 45 x 8
BB Curls 65 x 12 95 x 8
Preacher Curls 45 x 12 65 x 10 90 x7
Treadmill 20:00 on highest incline @ 3.0
BWT: 213
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Post by masterschamp on Jan 25, 2010 12:13:40 GMT -5
Saturday, January 23, 2010 QUADS/HAMS/CALVES
Leg Extension 70 x 20 120 x 12 180 x 8
Squats 135 x 12 225 x 10 315 x 8 405 x 5
Hacks 2 plates/side x 10 4 plates/side x 8
Lying Leg Curl 100 x 12 120 x 10 140 x 7
Tractor Curl 100 x 12 135 x 7
One Leg Curl 40 x 12 70 x 8
BWT: 214
Treadmill: 20:00 @ 3.0 on highest incline
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Post by Tim Wescott on Jan 25, 2010 21:07:53 GMT -5
Nice training Keith!!
Keep it up buddy.......this year is gonna` be awesome!!
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Post by masterschamp on Jan 26, 2010 13:54:38 GMT -5
Monday, January 25, 2010 DELTS/TRICEPS
Seated Press 95 x 15 135 x 12 165 x 10 185 x 7
DB Lateral 25 x 12 40 x 10
1 Arm C Lateral 35 x 12
Pressdown 100 x 15 130 x 10 160 x 10
Seated EZ Ext 70 x 12 90 x 8
1 Arm Naut Ext 50 x 10
SHORT and SWEET!!! I am cycling my training for the next month in a Dorian Yates style of training... With the added bodyweight I am going to try and add some more density....I'll kick up the volume again in March.
BWT: 214
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Post by intenceman on Jan 26, 2010 20:40:22 GMT -5
Good stuff! Im guessing you're going to bigger and better for sure this year!
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Post by nwtrnr on Jan 27, 2010 20:13:42 GMT -5
Strong numbers, 1 for sure this year!
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