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Post by masterschamp on Dec 10, 2007 11:35:21 GMT -5
Man, I haven't been able to post for a couple of days...I get so busy at this time of the year my head's spinning!! Anyway... I 'll post my workouts from this past Friday and Saturday: Friday, December 7, 2007 DELTS/TRICEPS/ABS Daughter turned 20 today!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) (went a little lighter today...triceps tendon hurting) Seated DB Press 50x15,60x12,75x12,10,10 DB Lateral 20x20,30x10,10,8 U Cable Row 90x12,12,12 B DB Lateral 50x15,15,15 Pressdown 100x20,20,17,15 Ohead C Ext 75x12,12,12 DB Kickback 25x20,20,20 Rope Crunches 110x20,20,20 Leg Raise BWT x15,15,15 BWT 200
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Post by masterschamp on Dec 10, 2007 11:40:19 GMT -5
Saturday, December 8, 2007 QUADS/HAMS CALVES
(little tweak in back so I did my squats in the smith machine)
Leg Extension 100x12,130x12,165x10,10,8 Squats 135x15,225x10,275x8 315x6,6 Hacks 135x12,225x10,315x7,5
Lying Leg Curl 100x10, 130x8,7,6 Seated Curl 130x10,160x10,8 One Leg Curl 40x25,25
DonkeyMach Raise 280x20,320x20,360x15 Seated Calf 185x20,20,15
BWT 200
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Post by masterschamp on Dec 10, 2007 22:12:09 GMT -5
Monday, December 10,2007 CHEST/BICEPS/ABS
Hammer BP (plates are 45's) 2 plates x 15, 4 plates x 10, 6 plates x 5..drop..4 plates x5..drop..2 plates x12
Inc Hammer BP 2 plates x 12, 4 plates x8, 6 plates x6..drop..4 plates x 5..drop..2 plates x 15
Inc DB Flyes 40x12,50x12,70x8
Crossovers 45x20,55x20
Alt DB Curl 25x12,35x8,45x7
Preacher Mach 40x12,75x8,105x6
Alt DB Hammer 40x20
Rope Crunch 110 x20,20,20 Leg Raise BWT x 15,15,15
BWT 201
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Post by Intensity on Dec 13, 2007 12:53:51 GMT -5
Very nice Keith!
Do you still split your workouts (AM/PM) at this time of the year Keith? It seems not, but I'm asking anyway...
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Post by mrky03 on Dec 14, 2007 18:20:51 GMT -5
Great workouts as usual Keith! You're on you're way to a national championship!
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Post by EBA84 on Dec 14, 2007 20:06:32 GMT -5
Get ready for the pain brother. It is coming soon. lol
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Post by Tim Wescott on Dec 16, 2007 8:44:38 GMT -5
Be careful of that back Keith!!1
I wish I could train with you guys when you get together in Pa.,it would be downright insane!!
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Post by masterschamp on Dec 17, 2007 9:07:24 GMT -5
Very nice Keith! Do you still split your workouts (AM/PM) at this time of the year Keith? It seems not, but I'm asking anyway... Mo....right now, I'm just training once a day.
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Post by masterschamp on Dec 17, 2007 9:08:40 GMT -5
Great workouts as usual Keith! You're on you're way to a national championship! Thanks, Joel....I'm trying my best to show up at my best. If I can do that, then whatever happens is what was meant to be. Keith
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Post by masterschamp on Dec 17, 2007 9:09:26 GMT -5
Get ready for the pain brother. It is coming soon. lol I'm bringing a whole bottle of the Naproxen!!
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Post by masterschamp on Dec 17, 2007 9:11:45 GMT -5
Be careful of that back Keith!!1 I wish I could train with you guys when you get together in Pa.,it would be downright insane!! I know it will be crazy!! Stocking up on the pain meds right now!! If you are ever in the St. Lucie area get ahold of me and we'll go to the Powerhouse for some training together. Keith
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Post by masterschamp on Dec 17, 2007 9:13:46 GMT -5
Sorry I haven't posted much in the last week, but this time of year is absolutely crazy for me. And now that the puppy has arrived, it's even a little crazier than usual! Training has been going great....just no time to post about it! I'm going to try to start posting again today after today's workout.
Keith
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Post by GerryT on Dec 17, 2007 9:19:31 GMT -5
Great speaking with you, Keith. Belated wishes to your "no longer teenage" daughter! And am sure the puppy will bring happiness to the family.
Keep up the great training and full speed ahead for masters Nats, bud!
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Post by fit on Dec 17, 2007 10:16:52 GMT -5
A puppy! That's wonderful. Just don't go see "I am Legend". If you love dogs there's a scene that's very tough to take.
Hang through that pain bro and bring it!
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Post by Tim Wescott on Dec 17, 2007 14:34:59 GMT -5
Be careful of that back Keith!!1 I wish I could train with you guys when you get together in Pa.,it would be downright insane!! I know it will be crazy!! Stocking up on the pain meds right now!! If you are ever in the St. Lucie area get ahold of me and we'll go to the Powerhouse for some training together. Keith You know it brother.....been thinking about going down to visit my cousins.........one of them is still training hard,so if the moneys right,who knows? Stay intense bro,2008 will be your year for getting that pro-card.
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Post by masterschamp on Dec 19, 2007 11:51:13 GMT -5
Monday, December 17, 2007 CHEST/BICEPS/ABS Inc Hammer BP (plates are 45's ) 2 plates x 15, 4 plates x 10, 6 plates x8, 6 plates x 6..drop..4 plates x 5..drop..2 plates x 10 Decline Hammer 4 plates x10, 6 plates x8..drop..4 plates x 6..drop..2 plates x11 DB Flyes 35x15,45x12,55x12 Crossovers 70x15,15 Inc DB Curl 20x15,30x12,40x8 EZ Preacher 50x15,75x10 DB Conc Curl 30x12,10 Roman Chair BWT x 15,15,15 Leg Raise BWT x 20,20,20 BWT 199............need to eat more!!!!!
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Post by Tim Wescott on Dec 19, 2007 13:21:08 GMT -5
Getting huge !!!!!!!!!!!!!!!!!!!!!!!!!
Great training!!
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Post by Intensity on Dec 19, 2007 13:40:15 GMT -5
BWT 199............need to eat more!!!!! But looking like 230lbs I'm pretty sure! :-) Keep going Keith!
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Post by masterschamp on Dec 19, 2007 20:50:38 GMT -5
Wednesday, December 19, 2007 BACK/TRAPS/CALVES
U Grip Pdown 130x15,160x12,190x8 Hammer Row 2 plates x15, 4 plates x12, 6 plates x8 Low Hammer 4 plates x 12, 6 plates x 9, 8 plates x6 Cable Row 130x15, 180x12, 240x8
Shrugs 225x15, 315x12, 405x10
Hyperextension +25 x 20,20,20
Donkey Machine 240x20, 280x17, 320x15 Seated Calf 3 plates x 20,20,15
BWT 200
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Post by EBA84 on Dec 19, 2007 21:54:24 GMT -5
Joel, That's what's really surprising and at the same time ecouraging this year. I am almost 30 pounds over my contest weight and while I am not in contest condition, I am surprised at the separation and definition that is there. Just further confirms Eric's notion that I can come in alot heavier. That is what we are looking to do this year....as long as I don't get sloppy I'll allow myself to grow. At the VERY least, I'll be right at the top of the Middleweights next year which would be a 13-15 pound increase over my contest weight his year. On stage that type of weight gain looks like 25 pounds if you are conditioned right. Keith You should leave Pittsburgh weighing 210.
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