|
Post by mrky03 on Jan 29, 2010 17:28:19 GMT -5
Sounds good Keith, I'll be interested in following along as usual!
|
|
|
Post by Tim Wescott on Jan 30, 2010 6:26:04 GMT -5
Sounds like a plan Keith.
|
|
|
Post by masterschamp on Feb 10, 2010 10:37:55 GMT -5
Been a little bit of an emotional roller coaster lately, but back at it again. Dedicating my training and contests this season to the memories of both my father and my friend Tom. I can feel their presence with me in the gym.
Monday, February 8, 2010 CHEST
Wide Grip Hammer BP 135 x 20 185 x 15 225 x 12 275 x 10 315 x 8
Hammer Inc BP 135 x 15 185 x 12 225 x 12 275 x 10 315 x 8
Machine Dips 120 x 12 160 x 12 200 x 10
Inc DB Flyes 50 x 15 50 x 15 50 x 15
Cable Crossovers (15 sec between sets) 60 x 12 60 x 12 60 x 12
Treadmill: 20:00 @ 3.2 on highest incline
BWT: 213
|
|
|
Post by mrbeefy on Feb 10, 2010 10:48:59 GMT -5
Keith,
I can relate my brother...a few years ago my Dad passed away, and we had a rather tumultuos relationship, to say the least. Was really distracted in the gym, so I just poured my emotion into the iron......
In the words of Dave Draper, "Brother Iron and Sister Steel", can help us through many of our daily needs....one way or another.
|
|
|
Post by Tim Wescott on Feb 10, 2010 12:52:12 GMT -5
So sorry for your loss Keith.
Stay positive and bust ass in the gym brother! #arockon6ha#
|
|
|
Post by mrky03 on Feb 10, 2010 17:47:13 GMT -5
You're a strong man Keith, both physically and mentally. Sorry about your loss. I know you will come though this a stronger man. You're a great inspiration to us here at WOTW.
|
|
|
Post by intenceman on Feb 10, 2010 18:51:06 GMT -5
Sorry to hear Keith. Dang, don't know what else to say.
|
|
|
Post by masterschamp on Feb 16, 2010 8:25:08 GMT -5
Monday, February 15, 2010 DELTS/TRICEPS/ABS
Seated DB Press 40 x 15 60 x 12 70 x 10 80 x 8......50 x 7....40 x 6
Seated Lateral Machine 90 x 10 130 x 10.....100 x 8.....70 x 8
1 Arm Cable Lateral 35 x 12
Pressdowns 100 x 15 130 x 12 150 x 10 170 x 10.....120 x 10.....80 x 10
Seated Extension Station 90 x 12 120 x 10 140 x 10.....100 x 10.....70 x 8
1 Arm U Grip Pressdown 35 x 15
Weighted Crunches 80 x 20 80 x 20
Leg Raises Bwt x 20 Bwt x 20 Roma Chair Sit Ups Bwt x 15
Hyperextensions Bwt x 20
CARDIO: AM Treadmill 20:00 @ 3.2 on highest incline
BWT: 212
|
|
|
Post by fit on Feb 16, 2010 18:50:41 GMT -5
Nice work, Keith.
|
|
|
Post by mrky03 on Feb 17, 2010 16:58:44 GMT -5
Hangin tough Keith!
|
|
|
Post by Tim Wescott on Feb 17, 2010 20:13:46 GMT -5
Good stuff Keith........stay on point brother!
|
|
|
Post by masterschamp on Feb 20, 2010 20:27:15 GMT -5
Saturday, Febraury 20, 2010 QUADS/HAMS/CALVES
Smith Squats (a** to the grass) 135 x 12 225 x 10 315 x 6 335 x 4
Leg Press 315 x 10 495 x 8 670 x 6
Leg Extension 100 x 12 160 x 10
Lying Leg Curl 100 x 10 120 x 8 140 x 6
Seated Leg Curl 100 x 10 130 x 7
One Leg Curl 40 x 10 70 x 6
Angle Calf Raise 120 x 15 200 x 12 260 x 10
Standing Calf 300 x 10 400 x 7
Seated Calf 225 x 10,10
BWT: 212
|
|
|
Post by intenceman on Feb 22, 2010 19:36:01 GMT -5
Good Stuff Keith! Bring it!
|
|
|
Post by masterschamp on Mar 3, 2010 11:20:30 GMT -5
Been really busy....but still getting in some really intense work in the gym. Really pleased with strength... I am going to try to get back to daily posting of workouts, but for now here's some of the better lifts during the last two weeks:
Incline BP 315 x 6 BB Rows 315 x 5 ( u grip) Squats 355 x 5 ( to the floor...no wraps) Hacks 5 plates /side x 10 Seated Press 275 x 6 Seated C Row 300 x 7 Close Grip BP 275 x 5 EZ BB Curl 120 x 7 Donkey Calf 400 x 8
Keith
|
|
|
Post by GerryT on Mar 3, 2010 12:11:39 GMT -5
Proud of you, Keith. Amazing focus with all the adversity. In my thoughts and prayers, brother.
|
|
|
Post by intenceman on Mar 7, 2010 21:55:06 GMT -5
I hear you Keith, But keep it up my Iron Brother, Im with ya.
|
|
|
Post by masterschamp on Mar 10, 2010 10:56:54 GMT -5
Monday March 8, 2010 DELTS/TRICEPS/ABS
Seated Lateral Machine
90 x 12 130 x 10 150 x 8 70 x 20
Seated Press 95 x 12 135 x 10 185 x 8 95 x 15
F Cable Raise 30 x 12 40 x 10 50 x 8 30 x 15
U Cable Row 70 x 12 80 x 10 90 x 8 60 x 15
Pressdown 100 x 12 140 x 10 170 x 8 100 x 15
OHead EZ Extension 60 x 12 75 x 10 90 x 8 50 x 15
DB Kickbacks 25 x 12 30 x 10 35 x 8 25 x 15
ABS: giant sets of 15 reps each for 3 cycles
Cable Crunch Roman Chair Crunch Machine Leg Raise Hyperextension
AM Treadmill 20:00 @3.2 on highest level
BWT: 200 (started easing into diet 10 days ago, reducing carbs by 50%...dropping alot of water )
|
|
|
Post by masterschamp on Mar 10, 2010 10:57:46 GMT -5
Tuesday, March 9, 2010 BACK/TRAPS/REAR DELTS
U Grip BB Row 135 x 12 185 x 10 225 x 8 135 x 15
W Grip Pulldown 100 x 12 140 x 10 180 x 8 100 x 15
DB Row 70 x 12 85 x 10 100 x 8 70 x 15
Cable Row 100 x 12 160 x 10 230 x 8 100 x 15
BB Shrugs 135 x 12 225 x 10 315 x 8 135 x 15
Rev Pec Deck 30 x 12 40 x 10 50 x 8 30 x 15
AM CARDIO: Treadmill 20:00 @ 3.2 on highest incline
BWT: 198
|
|
|
Post by masterschamp on Mar 10, 2010 11:09:28 GMT -5
I have decided on doing the Florida State Championships in Orlando this August as my only competition for the season. I will compete in both the Open and two Master's Divisions. I have been through alot in an emotional, as well as physical, sense this past year... father and best friend's death, major surgery to both arms.....and I feel as though keeping it close to home this year would just be the best thing to get me back on track. Traveling to compete in two or three other shows would present a little too much at this time in terms of energy and finances!! The State Championships of Florida is a very competitive and prestigious show......I am looking to duplicate my success of two years ago and gain back some strong momentum heading into the Nationals next year.
Keith
|
|
|
Post by fit on Mar 10, 2010 17:01:22 GMT -5
Sounds like a plan. Best wishes in 2010, Keith.
Chris
|
|