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Post by Tim Wescott on Jul 4, 2011 14:51:32 GMT -5
Keith,it`s great having you back on board buddy!! #arockon6ha# Gaining like you are right now means that whatever contest you decide to compete in,the "competition" better be training as hard or harder,and somehow,I doubt that that`s the case. It seems like some of us get better with age........kinda` like a fine wine! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Welcome back bro!
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Post by masterschamp on Jul 4, 2011 16:20:34 GMT -5
Thanks,Tim....great to be back here. Go kick some ass at the Master's nats my friend.
Keith
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Post by masterschamp on Jul 4, 2011 16:24:02 GMT -5
Hey guys....I just realized some of the posts I pasted showing what I have been up to the last month are on page 38...then at the bottom there is a link to click on where the last post should be that shows all of the posts. Don't know how that happened, but I am no computer whiz! ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) Keith
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Post by intenceman on Jul 4, 2011 17:34:17 GMT -5
I like the logic Keith! See ya next year in PItt?? or are you talking Atlanta??
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Post by masterschamp on Jul 4, 2011 22:31:37 GMT -5
I like the logic Keith! See ya next year in PItt?? or are you talking Atlanta?? Master's Nationals in Pittsburgh, next July, James.But....... I do have this crazy idea, depending how things go next year, of being the first? guy 56 years old to place in the top 10 of his class at the Open Nationals...........just a thought.... ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) Keith
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Post by masterschamp on Jul 5, 2011 21:11:07 GMT -5
Tuesday, July 5, 2011 BACK/R DELTS/TRAPS/MINI BICEPS
U Grip Pulldown 100 x 20 130 x 15 160 x 12 180 x 10 200 x 8
One Arm Machine Row 70 x 15 100 x 10 100 x 10 100 x 10
Seated Cable Row ( wide grip) 100 x 20 150 x 15 200 x 10 200 x 10
Dickersons 100 x 15 100 x 15 100 x 15
R Delt Machine 80 x 15 100 x 12 100 x 12 100 x 12
DB Shrugs 80 x 15 80 x 15 80 x 15 80 x 15
2 Arm Low Cable Curl 70 x 15 70 x 15 70 x 15
1 Arm Low Cable Curl 30 x 15 30 x 15 30 x 15
BWT 200
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Post by mrky03 on Jul 6, 2011 11:50:12 GMT -5
Killer workouts Keith! Do you train with a partner these days?
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Post by masterschamp on Jul 6, 2011 14:03:28 GMT -5
Thanks Joel, I train with my brother Bill and my oldest son Keith Daniel who is 21.. Bill is a great training partner for me as he goes about 235 and really pushes me, especially at contest time. My son started training with me 3 years ago, and he has gained a little over 30 pounds of solid muscle going from about 125 to 160 at 5'6".His BF can't be any higher than 6-7 %. He would do really well in the future if he wants to compete, but right now he has no plans to do so. It is great just to be able to spend that time with him.
Keith
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Post by Tim Wescott on Jul 6, 2011 17:18:24 GMT -5
Thanks Joel, I train with my brother Bill and my oldest son Keith Daniel who is 21.. Bill is a great training partner for me as he goes about 235 and really pushes me, especially at contest time. My son started training with me 3 years ago, and he has gained a little over 30 pounds of solid muscle going from about 125 to 160 at 5'6".His BF can't be any higher than 6-7 %. He would do really well in the future if he wants to compete, but right now he has no plans to do so. It is great just to be able to spend that time with him. Keith That`s great Keith.............................a positive role model and a positive pastime,and time together with your son as well as your brother. It couldn`t get much better.
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Post by Tim Wescott on Jul 6, 2011 17:19:32 GMT -5
I like the logic Keith! See ya next year in PItt?? or are you talking Atlanta?? Master's Nationals in Pittsburgh, next July, James.But....... I do have this crazy idea, depending how things go next year, of being the first? guy 56 years old to place in the top 10 of his class at the Open Nationals...........just a thought.... ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) Keith sh*t.........go for it brother!! You never know until you try! #arockon6ha#
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Post by masterschamp on Jul 7, 2011 6:42:37 GMT -5
Wednesday, July 7, 2011 MINI QUADS/MINI HAMS/MINI CALVES
Did something a little different for my ini leg day...it was pretty brutal, but I loved it!
GIANT SET: 7 cycles ..90 sec between cycles Hack Squats 2 plates x 15,15,15,12,12,12,10,10 DB SL Deadlifts 65 x 15,15,15,12,10,10,10 Calf Raise 150 x 20,15,15,15,15,12,10
I warmed up with 3 light sets of hacks with one plate on each side and some light leg curls.
BWT 200
Keith
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Post by Tim Wescott on Jul 7, 2011 16:31:29 GMT -5
GIANT SET: 7 cycles ..90 sec between cycles Hack Squats 2 plates x 15,15,15,12,12,12,10,10 DB SL Deadlifts 65 x 15,15,15,12,10,10,10 Calf Raise 150 x 20,15,15,15,15,12,10 Keith INSANE!!!!!!!!!!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Now that`s what I cal 'mini"............................NOT !! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) BRUTAL. #arockon6ha#
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Post by masterschamp on Jul 7, 2011 18:14:25 GMT -5
Master's Nationals in Pittsburgh, next July, James.But....... I do have this crazy idea, depending how things go next year, of being the first? guy 56 years old to place in the top 10 of his class at the Open Nationals...........just a thought.... ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) Keith sh*t.........go for it brother!! You never know until you try! #arockon6ha# That's how I see it too, Tim
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Post by masterschamp on Jul 7, 2011 18:22:02 GMT -5
Thursday, July 8, 2011 CHEST/BICEPS
Hammer B Press 1 plate/side x 25 1 plate + 25/side x 15 2 plates/side x 15 2 plates + 25/side x 12 3 plates x 10
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
Pec Deck 70 x 20 (warm up) 100 x 15 100 x 15 100 x 15 100 x 15
DB Pullover 60 x 15 60 x 15 60 x 15
Dip Machine 120 x 15 120 x 15 120 x 15
BB Curl 65 x 12 85 x 10 105 x 8
2 Arm Preacher ( machine) 70 x 15 80 x 15 90 x 12
1 Arm Low Cable Curl (facing away from pulley) 40 x 12 40 x 12 40 x 12
BWT 201
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Post by masterschamp on Jul 9, 2011 15:06:20 GMT -5
Friday, July 8, 2011 MINI BACK/MINI DELTS/MINI TRICEPS
U Grip Pulldown 100 x 20 150 x 15 150 x 15 150 x 15 150 x 15
Cybex Seated Row 160 x 15 160 x 15 160 x 15
Dickersons 100 x 15 100 x 15 100 x 15
Seated Press Machine 100 x 15 130 x 15 130 x 15 130 x 15 DB Laterals 20 x 15 20 x 15 20 x 15
U Cable Row 70 x 15 70 x 15 70 x 15
Pressdown 100 x 20 100 x 20 100 x 20
OHead C Extension 80 x 15 80 x 15 80 x 15
1 Arm U Grip Rev Pressdown 30 x 15 30 x 15 30 x 15
BWT 200
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Post by masterschamp on Jul 9, 2011 15:14:26 GMT -5
Saturday, July 9, 2011 QUADS/HAMS/CALVES
Leg Extension 100 x 15 130 x 12 160 x 12 180 x 10
Leg Press 1 plate/side x 15 2 plates/side x 15 3 plates/side x 12 4 plates/side x 10 5 plates/side x 10 6 plates/side x 10 7 plates/side x 10
Cybex Horizontal Press 200 x 15 300 x 12 300 x 12 300 x 12
Adductor machine 100 x 15 100 x 15
Abductor Machine 100 x 15 100 x 15
Seated Leg Curl 100 x 12 100 x 12 100 x 12
One Leg Curl 40 x 12 40 x 12 40 x 12
Lying Leg Curl 110 x 12 110 x 12 110 x 10
Glute Kickback 50 x 15 50 x 15
Calf Sled 100 x 25 160 x 15 200 x 10 200 x 10 200 x 10
Seated Calf 1 plate x 25 2 plates x 15 2 plates x 15 2 plates x 12
BWT 201
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Post by masterschamp on Jul 11, 2011 19:16:24 GMT -5
Monday, July 11, 2011 DELTS/TRICEPS/MINI CHEST
Seated Lateral Machine ( warm up) 60 x 12 70 x 10 70 x 10 50 x 15
DB Lateral 25 x 12 25 x 12 25 x 12 25 x 12
Seated Press Machine 90 x 20 110 x 20 110 x 20 110 x 20
Upright BB Row 70 x 12 70 x 12 70 x 12
F Cable Raise 50 x 15 50 x 15 50 x 15
Pressdown 100 x 25 120 x 20 140 x 15 160 x 12 180 x 10
Seated BB Extension 65 x 20 85 x 15 95 x 15 95 x 15
Machine Dips 140 x 15 140 x 15 140 x 15
2 Arm Reverse Grip Pressdown 70 x 15 70 x 15 70 x 15
SUPERSET: Pec Deck 100 x 15, 100 x 15, 100 x 15, 100 x 15 Cybex BP Machine 180 x 12, 180 x 12, 180 x 12, 180 x 12
BWT 201
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Post by masterschamp on Jul 12, 2011 8:02:58 GMT -5
Bodybuilding is all about creating a goal and then going after it. As those of us who have been in this game awhile know, a long term goal is important, but it is even more important to have constructed short term goals along the way to get you to that ultimate goal. In May of this year I started training with full intensity and purpose again, having retired from coaching and finally having the additional time to train as I should. My long term goal was/is to compete on the National stage again next year. ( 2012) My immmediate short term goal was to reach a BWT of 200 lbs. while at the same time dropping bodyfat. I started at @ 183 with a BF of @ 12%. As of this morning I weigh 201 with a BF of @ 8%. I knew that I was doing well as after about 3 weeks, each day, as I noted earlier in my journal, someone would be asking me if I am getting ready for a show.....even yesterday someone commented on how much bigger, yet leaner I am getting, and if I was getting ready for a show. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) I need to get to 220-225 with a bodyfat of no higher than 9-10% by next March, as I'd like to see if I can compete up a class next year.At my height, 5'8" I would like to be a LHWT. My next short range goal is to get to 210 and stay as lean as I am now. I'd like to think I can do that by September 15. The amazing thing is that this has been the best run of training I have ever had, while dealing with a back fracture, 3 ruptured discs,sciatic nerve issues,and something called spondyialosis,(?) a shift in the alignment of the spine .......just shows you the power of the mind, something I truly believe in. I'm not a big "picture in the gym" guy, but my son wants to post some gym pictures on his facebook page, (youth!?), so I agreed to take a few with him in the gym on Thursday....I'll post them here as soon as I can. Sorry if this has been a little long winded, but we sometimes get all caught up in the numbers and I just wanted to give a view behind all that. And...I am more than a little stoked!! It's great to be excited about my training again. Keith
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Post by masterschamp on Jul 13, 2011 13:25:38 GMT -5
Tuesday, July 12, 2011 BACK/R DELTS/TRAPS/MINI BICEPS
U Grip Pulldown 100x 25 150 x 15 180 x 10 180 x 10 180 x 10
Seated Machine Rows 100 x 20 150 x 15 200 x 12 220 x 10
One Arm DB Row 80 x 15 100 x 12 120 x 10 120 x 8
V Bar Pulldown 100 x 12 130 x 10 160 x 10
Dickersons 100 x 15 100 x 15 100 x 15
Rear Delt Machine 70 x 15 100 x 12 100 x 12 100 x 12
BB Shrugs 135 x 25 225 x 15 225 x 15 225 x 12
2 Arm Low Cable Curl 70 x 15 70 x 15 70 x 15
1 Arm Low Cable Curl 30 x 15 30 x 15 30 x 15
BWT 201
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Post by masterschamp on Jul 14, 2011 6:27:49 GMT -5
Wednesday, July 13, 2011 MINI LEGS SUPERSET: Leg Extension 70 x 25, 100 x 15, 100 x 15, 100 x 15 Leg Curl 90 x 15, 90 x 15, 90 x 15, 90 x15 GIANT SET: (90 sec between cycles) Leg Press ( machine) 200 x15,200 x 15,200 x 12,200 x 12 Leg Curl 100 x 15,100 x 15,100 x 12,100 x 10 DB Lunges (toe board) 50 x 15,50 x 12,50 x 12,50 x 10 Calf Raise (pin pulls) 200 x 20...180 x 20...160 x 15...140 x 15...120 x 12...100 x 15 I was VERY HAPPY ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) to get finished! Keith
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