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Post by masterschamp on Jan 14, 2008 20:59:11 GMT -5
Monday, January 14, 2008 CHEST/BICEPS
Inc Hammer BP 1 plate/side x15 2 plates/side x10 3 plates/side x8 3 plates/side x6..2 plates/side x 10..1 plate/side x 12
Hammer Dec BP 1 plate/sidexx12 2 plates/side x10 3 plates/side x8..2plates/side x10..1 plate/side x18
DB Flyes 30x20 40x15 60x12 70x10
Crossovers 60x12 70x12 80x12
Preacher Mach 45x15 80x10 100x9
Alt DB Curl ( down the rack) 40x6..35x6..30x5..25x4..20x4 40x5..35x5..30x4..25x4..20x4
2 Arm Cable Curl ( ascending sets) 60x10..70x10..80x10 60x10..70x10..80x10
Great workout...super pump!
BWT 201
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Post by EBA84 on Jan 14, 2008 22:36:27 GMT -5
Nice work. Next bicep workout do 20 reps on every set of every exercise. My biceps never get sore and they are today after doing this yesterday. I think they still have a pump. lol
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Post by masterschamp on Jan 15, 2008 9:34:22 GMT -5
Nice work. Next bicep workout do 20 reps on every set of every exercise. My biceps never get sore and they are today after doing this yesterday. I think they still have a pump. lol Eric.....since you showed me a few intensity techniques I have been sore after each workout. Getting to train with you was an awesome experience. If you'd move to Florida, think about the crazy training we could do year round in 80 + degree weather!!!
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Post by EBA84 on Jan 15, 2008 9:59:47 GMT -5
Nice work. Next bicep workout do 20 reps on every set of every exercise. My biceps never get sore and they are today after doing this yesterday. I think they still have a pump. lol Eric.....since you showed me a few intensity techniques I have been sore after each workout. Getting to train with you was an awesome experience. If you'd move to Florida, think about the crazy training we could do year round in 80 + degree weather!!! I could go for that. I do want to move south like I was telling you. I will check out the situation when we come down in July.
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Post by mrky03 on Jan 15, 2008 18:38:05 GMT -5
Great workouts Keith! I'm starting to use those Hammer Strength machines more often myself.
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Post by Roger on Jan 17, 2008 5:10:53 GMT -5
Intense Keith looking good
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Post by masterschamp on Jan 17, 2008 8:05:24 GMT -5
Wednesday, January 16,2007 BACK/TRAPS/CALVES
U Grip PD 130x15 170x12 190x10 210x8
Hammer Row 2 plates/side x10 3 plates/side x10 4 plates/side x8
1 Arm Low Hammer 2 plates/side x12 3 plates/side x10 4 plates/side x8
Cable Row 130x20 180x12 260x10 300x7
BB Shrugs 2 plates/side x20 3 plate/side x12 4 plates/side x10
Donkey Calf 260x20 320x15 360x12,12,12 Seated Calf 3 plates x 12,12,12,12
BWT 202
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Post by fit on Jan 17, 2008 10:18:02 GMT -5
Keep it up Keith! Looking forward to your end result!
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Post by oldnavy on Jan 17, 2008 12:30:52 GMT -5
Wednesday, January 16,2007 BACK/TRAPS/CALVES U Grip PD 130x15 170x12 190x10 210x8 Hammer Row 2 plates/side x10 3 plates/side x10 4 plates/side x8 1 Arm Low Hammer 2 plates/side x12 3 plates/side x10 4 plates/side x8 Cable Row 130x20 180x12 260x10 300x7 BB Shrugs 2 plates/side x20 3 plate/side x12 4 plates/side x10 Donkey Calf 260x20 320x15 360x12,12,12 Seated Calf 3 plates x 12,12,12,12 BWT 202 Gosh, Keith. Is that all you could do today? Ha, ha, ha. An incredable workout, my friend. You are zoned in for the Masters Nationals.
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Post by Intensity on Jan 18, 2008 16:21:07 GMT -5
No Scott, it's only his AM workout :-)
I also cant wait to see the end results Keith!
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Post by Tim Wescott on Jan 19, 2008 7:35:35 GMT -5
Pittsburgh..............Pittsburgh.......................Pittsburgh.......................Pittsburgh.
Keep it going Keith,first place baby!! #arockon6ha#
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Post by masterschamp on Jan 22, 2008 12:46:13 GMT -5
Really busy this weekend, here's yesterday's workout:
Monday, January 21, 2008 CHEST/BICEPS/ABS
Hammer Incline 1 plate/side x15 2 plates/side x12 3 plates/side x 10 3 plates/side x 8...2plates/side x 7..1 plate/side x 12
Decline Hammer 2 plates/side x 12 3 plates/side x12...2 plates/sidex7..1 plate/side x 12
Pec Deck ( ascending sets) 70x10..80x10..90x10 70x10..80x10..90x10 70x10..80x10..90x10
Crossovers ( ascending sets) 50x15..60x15..70x15 40x15..50x15..60x15 40x15..50x15..60x15
2 arm cable curl ( ascending sets) 70x10..80x10..90x10 70x10..80x10..90x10 60x10..70x10..80x10
Alt DB Curls ( down the rack) 40x5..35x5..30x5..25x5..20x5 35x5..30x5..25x5..20x5..15x5 35x5..30x5..25x5..20x5..15x5
DB Conc Curl 25x15, 25x15,25x12
GIANT SET: Roman Chair BWT x 25 x 3 Crunch Mach 70 x 25 x 3 Leg Raise BWT x25 x 3
Great workout!
BWT 198
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Post by EBA84 on Jan 22, 2008 14:08:22 GMT -5
Excellent workout.
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Post by mrky03 on Jan 22, 2008 19:12:40 GMT -5
Keith is a mass machine! Lookout Pittsburgh!
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Post by fit on Jan 22, 2008 21:22:33 GMT -5
Holy cow- what volume! Nice workout.
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Post by Hoopie on Jan 22, 2008 22:49:16 GMT -5
Your a freak of weight lifting/training nature! Awesome workouts Keith.
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Post by masterschamp on Jan 24, 2008 9:20:45 GMT -5
Wednesday, January 23, 2008 BACK/TRAPS/CALVES
U Grip Pdown 130x15 180x12 200x8 220x7
Low Hammer 1 plate/side x15 2 plates/side x10 3 plates/side x10 4 plates/side x9
Reg Hammer 2 plates/sidex12 3 plates/sidex 10 4 plates/side x10
Cable Row 200x12 240x10 300x9
Rack Dlift 135x20 225x10 315x10 405x6 ( grip is finally coming back!)
Shrugs 225x15 315x15 405x15
Calf Press 250x15 300x12 330x10,10,10
Seated Calf 2 plates x 30,25,20,20,18
BWT 197
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Post by Roger on Jan 24, 2008 16:05:42 GMT -5
Impressive deadlifts Keith
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Post by mrky03 on Jan 24, 2008 19:09:08 GMT -5
When are you going to start dieting this year? Sounds like you're ahead of where you started last year so it should be easier.
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Post by fit on Jan 24, 2008 19:22:30 GMT -5
Impressive deadlifts Keith Agreed!
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