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Post by GerryT on Apr 26, 2010 12:57:08 GMT -5
Super as always, Keith. Catch up with you soon.
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Post by mrky03 on Apr 26, 2010 17:32:25 GMT -5
Great to hear the knee is ok!
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Post by GerryT on May 20, 2010 12:50:51 GMT -5
Doing great, Keith! Inspirational! Will catch with to you soon. Best from Johnny D; he recently turned 52 and is doing great.
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Post by intenceman on May 22, 2010 14:26:11 GMT -5
Looking good Keith- the Machine is back!!
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Post by Roger on May 29, 2010 5:49:48 GMT -5
Good training Keith glad the knee is doing so well
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Post by masterschamp on Jul 4, 2011 12:27:32 GMT -5
I was floored to hear from Tim on another site...........when he told me his site was back up I knew I would get back here as soon as I could. I am pasing my most recent entries from another site to giveyou an idea of where my training is and what my future goals are. Great to be back......
Keith
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Post by masterschamp on Jul 4, 2011 12:34:48 GMT -5
Thursday, June 16, 2011 CHEST/BICEPS
Wide Grip Hammer BP 1 plate/side x 20 2 plates/side x 15 3 plates/side x 12 3 plates/side x 12 2 plates/side x 18
Hammer Inc BP 1 plate/side x 20 2 plates/side x 15 3 plates/side x 10 3 plates/side x 10
Pec Deck 100 x 15 130 x 12 130 x 12 130 x 12
DB Pullovers 50 x 15 50 x 15 50 x 15
BWT Dips BWT x 20 BWT x 17 BWT x 15
1 Arm Preacer (machine) 50 x 15 70 x 10 70 x 10 70 x 10
BB Curl 70 x 12 90 x 10 90 x 10 90 x 10
1 Arm Cable Curl 40 x 15 40 x 15 40 x 15
BWT 197
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Post by masterschamp on Jul 4, 2011 12:36:00 GMT -5
Friday, June 17,2011 MINI BACK/MINI DELTS/MINI TRICEPS
V Bar Pulldowns 130 x 20 130 x 15 130 x 15
Seated Row (machine) 200 x 12 200 x 12 200 x 12
Dickersons 100 x 15 100 x 15 100 x 15
DB Laterals 20 x 15 20 x 15 20 x 15
Seated Press (machine) 120 x 15 120 x 15 120 x 15
U Cable Rows 70 x 15 70 x 15 70 x 15
Pressdowns 100 x 20 100 x 20 100 x 20
Cable Extension 90 x 15 90 x 15 90 x 15
DB Kickback 25 x 15 25 x 15 25 x 15
BWT 197
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Post by masterschamp on Jul 4, 2011 12:37:30 GMT -5
Saturday, June 18, 2011 QUADS/HAMS/CALVES
Leg Extension 50 x 25 100 x 20 150 x 12 150 x 12
Leg Press 1 plate/side x 20 2 plates/sice x 15 4 plates/side x 12 6 plates/side x 10 8 plates/side x 8
Hacks 1 plate/side x 20 2 plates/side x 12 3 plates/side x 12 4 plates/side x 10
One Leg Extension 60 x 20 60 x 15 60 x 15 60 x 15
Lying Leg Curl 70 x 20 90 x 15 110 x 10 110 x 10
Seated Leg Curl 100 x 12 100 x 12 100 x 12
One Leg Standing Curl 50 x 15 50 x 15 50 x 15
Calf Sled 100 x 30 150 x 25 200 x 20 200 x 15 200 x 15
Standing Calf 200 x 12 200 x 12 200 x 12
Seated Calf 2 plates x 20 2 plates x 20 2 plates x 15
BWT 198
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Post by masterschamp on Jul 4, 2011 12:39:15 GMT -5
Monday, June 20, 2011 DELTS/TRICEPS/MINI CHEST
Seated Machine laterals 70 x 15 90 x 12 110 x 10 110 x 10
DB Laterals 25 x 15 25 x 15 25 x 15 25 x 15
Seated Machine Press 100 x 20 150 x 15 150 x 15 150 x 15 150 x 15
U Cable Row 70 x 15 70 x 15 70 x 15
Cable Front Raise ( 2 Arm) 60 x 15 60 x 15 60 x 15
Pressdown 100 x 25 130 x 20 150 x 15 160 x 12 170 x 10
2 Arm Cable Extension 100 x 20 100 x 20 100 x 20 100 x 20
Seated EZ Extension 70 x 20 90 x 15 90 x 15 90 x 15
SUPERSET: BP Machine 150 x 20, 200 x 12, 200 x 12, 200 x 12, 200 x 10 Pec Deck 60 x 15, 60 x 15, 60 x 12, 60 x 12, 60 x 10
BWT 199
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Post by masterschamp on Jul 4, 2011 12:40:48 GMT -5
Tuesday, June 21, 2011 BACK/R DELTS/TRAPS/MINI BICEPS
V Bar Pulldown 100 x 20 150 x 15 180 x 12 200 x 10 200 x 10
Seated Row 150 x 12 200 x 10 240 x 8 240 x 8
One Arm DB Row 85 x 15 95 x 12 105 x 10 105 x 10
U Grip Pulldown 150 x 15 150 x 15 150 x 12
Dickersons 100 x 15 100 x 15 100 x 15
Rear Delt Machine 100 x 12 100 x 12 100 x 12 100 x 12
DB Shrugs 80 x 15 80 x 15 80 x 15 80 x 15
2 Arm cable Curl 100 x 12 100 x 12 100 x 12 100 x 12
1 Arm Cable Curl 35 x 15 35 x 15 35 x 15 35 x 15
BWT 199
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Post by masterschamp on Jul 4, 2011 12:53:42 GMT -5
Thursday, June 23, 2011 CHEST/BICEPS
Incline B Press 135 x 20 185 x 15 225 x 10 275 x 10 275 x 8
Hammer F BP 1 plate/side x 20 2 plates/side x 15 3 plates/side x 10 3 plates/side x 10
F DB Flyes 50 x 20 60 x 15 60 x 15 60 x 15
DB Pullovers 50 x 15 50 x 15 50 x 15
Dips BWT x 20 BWT x 18 BWT x 15
BB Curl 75 x 20 95 x 15 95 x 12 95 x 10
1 Arm Preacher (machine) 50 x 15 70 x 10 70 x 10
1 Arm C Curl ( facing away from pulley) 40 x 12 40 x 12 40 x 12
BWT 198
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Post by masterschamp on Jul 4, 2011 13:00:03 GMT -5
Monday, June 27, 2011 DELTS/TRICEPS/MINI CHEST
Standing Lateral Unit 20 x 15 30 x 15 40 x 12 50 x 10
DB Lateral 25 x 15 25 x 15 25 x 15 25 x 12
Seated Press Machine 100 x 20 150 x 15 150 x 15 150 x 15 150 x 15
Upright BB Rows 60 x 15 80 x 12 80 x 12
DB Front raise 25 x 12 25 x 12 25 x 12
Pressdowns 80 x 25 100 x 20 120 x 15 140 x 12 160 x 10
Seated OHead Extension (machine) 100 x 15 150 x 12 200 x 10 230 x 10
2 Arm Reverse Pressdown 80 x 15 80 x 15 80 x 15 80 x 15
SUPERSET: Seated BP Machine 130 x 15, 180 x 12, 180 x 12, 180 x 12, 180 x 12 Pec Deck 80 x 15, 100 x 12, 100 x 12, 100 x 12, 100 x 12
BWT 196
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Post by masterschamp on Jul 4, 2011 13:06:04 GMT -5
Tuesday, June 28, 2011 BACK/TRAPS/REAR DELTS/MINI BICEPS
One Arm Hammer Pullldowns 1 plate/side x 20 1 plate + 25/side x 15 2 plates/side x 12 2 plates/side x 12 2 plates/side x 12
Barbell Rows (underhand grip) 135 x 15 185 x 12 225 x 10 245 x 8
DB Rows 80 x 15 100 x 12 120 x 10 120 x 10
V Bar Pulldown 100 x 15 150 x 12 200 x 10
Dickersons 100 x 15 100 x 15 100 x 15
Rear Delt Machine 80 x 15 100 x 12 100 x 12 100 x 12
DB Shrugs 80 x 20 100 x 15 100 x 15 100 x 15
Low Cable Curls 80 x 15 80 x 15 80 x 15
One Arm Preacher Curl ( machine) 60 x 15 60 x 15 60 x 15
Kinda cool..........at least 3-4 times a day in the gym someone is asking me if I am getting ready for a show, complimenting me on how I am looking.......no show plans as of right now,...ummmmm... FL state championships in August?.....I don't know..my training is going so great right now I just don't want to diet.... it is nice to know good things are happening with my body.....best I have ever looked at this stage of training. About 198 at around 7% BF, without any dieting or cardio.
Keith
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Post by masterschamp on Jul 4, 2011 13:08:46 GMT -5
Wednesday, June 29, 2011 MINI QUADS/MINI HAMS/MINI CALVES
Hacks 2 plates/side x 15 2 plates/side x 15 2 plates/side x 15 2 plates/side x 15 2 plates/side x 15
Leg Extension 100 x 20 100 x 20 100 x 20
DB SL Deadlifts 65 x 15 65 x 15 65 x 15 65 x 15 65 x 15
Standing Calf Raise 200 x 20 200 x 20 200 x 20 200 x 18 200 x 15
BWT 199
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Post by masterschamp on Jul 4, 2011 13:39:48 GMT -5
Thursday, June 30, 2011 CHEST/BICEPS
Flat Bench Press ( Hammer) 1 plate/side x 20 2 plates/side x 15 2 plates + 25/side x 10 3 plates/side x 8 2 plates/side x 12
Hammer Inc BP 1 plate/side x 15 2 plates/side x 12 2 plates + 25/side x 10 2 plates + 25/side x 10
Pec Deck 100 x 15 110 x 15 120 x 12 120 x 12
Dips ( machine) 140 x 15 140 x 15 140 x 15 140 x 15
BB Curls 70 x 15 80 x 10 90 x 10
1 Arm Preacher (machine) 60 x 15 60 x 15 60 x 12
DB Conc Curl 25 x 15 25 x 12
1 Arm Low Cable Curl (facing away from pulley) 40 x 12 40 x 12
BWT 199
Keith
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Post by masterschamp on Jul 4, 2011 13:45:09 GMT -5
Saturday, July 2, 2011 QUADS/HAMS/CALVES
Leg Extension 100 x 15 130 x 12 150 x 10 150 x 10
Leg Press 1 plate/side x 20 2 plates/side x 20 3 plates/side x 15 4 plates/side x 12 5 plates/side x 10 6 plates/side x 10
Hacks 1 plate/side x 15 2 plates/side x 12 3 plates/side x 10 4 plates/side x 10
1 Leg Extension 70 x 15 70 x 15
Seated Leg Curl 90 x 15 110 x 10 110 x 10
Lying Leg Curl 100 x 12 100 x 12 100 x 12
One Leg Curl 40 x 12 40 x 12 40 x 12
Calf Sled 140 x 15 200 x 12 200 x 12 200 x 12
Standing Calf 250 x 10 250 x 10 250 x 10
BWT 200
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Post by masterschamp on Jul 4, 2011 13:47:12 GMT -5
Definitely have decided to wait till the Nationals next year to step on stage again. Couple of reasons: This has been a GREAT run of training for me and I don't want to short circuit it by dieting for a show. I am at 200 right now, 7-8% BF, and honestly am only about 3-4 weeks of dieting away from show condition. I really need to compete as a LHWT........Anything above 5'5" is too tall for a lightweight let alone a middleweight and I am basically 5'8". I also don't want to "get ahead of myself".....I learned an extemely valuable lesson 3 years ago... I had decided to step onstage again after a 7 year absence. I trained my ass off and dieted to "T". Was going to do just the Master's Over 50 portion of the West Palm, but a friend/judge saw me at the weigh in and said do the Open Middleweight as well......won the Open Middleweight, Open Overall( only time West Palm Open has been won by the Over 50 winner) ,and Master's overall....thought I'd give the Southern States a shot two weeks later and ended up winning the Overall in the 50 Class there. Here's wher e I got ahead of myself... I decided to do ANOTHER show 2 months after the Southern States...NABBA Nationals, and came in looking like sh*t! My legs were gone and I was about as big as a Nationals Bantamweight winner!.... I went from the guy in my avatar to someone 13 pounds lighter looking like a concentration camp survivor. I used no "supplements" for that run of shows as well so you can imagine what happened to the muscle after 26 weeks of continuous dieting! It really pissed me off because I knew in my heart that if I had shown up looking like the guy in my avatar I could have won....not to take anyhting away from the guys ahead of me....they came in better than me on that day. I vowed I would never step on stage again at anything less than my best, targeting just one show. That brings me to today........my goal now is to become that LHWT guy I should be..... I'm shooting for the same look in my avatar, with 15-18 more pounds of muscle. I am totally focused on what I need to do to make this happen, both inside and outside of the gym, and now that I am retired from coaching I have so much more time to get really ready. To me, age is irrelevant, I am 55 and making the best gains of my life! I have ALWAYS put my family, work, etc., ahead of all of this for the past 23 years.I just feel like I have done things the right way, done my job,so to speak, as a father and a husband, for all these years and now I owe it to myself, to do the same thing for my bodybuilding.
Keith
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Post by masterschamp on Jul 4, 2011 13:49:19 GMT -5
Monday, July 4, 2011 DELTS/TRICEPS/MINI CHEST
1 Arm Standing Lateral Unit 30 x 15 40 x 12 50 x 10
DB Laterals 25 x 15 25 x 15 25 x 12 25 x 12
Seated Machine Press 100 x 15 150 x 15 150 x 15 150 x 15 150 x 15
Front Cable Raise 60 x 15 60 x 15 60 x 15
U BB Row 70 x 12 70 x 12 70 x 12
Pressdowns 100 x 25 120 x 20 140 x 15 160 x 12 180 x 10
Seated OHead Extension Machine 100 x 15 150 x 12 200 x 12 200 x 10
2 Arm Reverse Pressdown 80 x 15 80 x 15 80 x 12 80 x 12
Machine Dips 140 x 15 140 x 15 140 x 15
SUPERSET: Pec Deck 70 x 15, 70 x 15, 70 x 15, 70 x 12, 70 x 12 Hammer BP 1 plate/side x 15,15,15,15,15
BWT 200
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Post by masterschamp on Jul 4, 2011 13:58:11 GMT -5
TIM!!!!!! Holy #@$!..... I thought you got hit by lightning or something...it is REALLY great to hear from you, bro........definitely will get over to your site. Good Luck at the Nationals....knowing you, I know you will have something to say about who wins that one.
Keith
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