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Post by masterschamp on Aug 26, 2008 7:55:50 GMT -5
Haven't posted my workouts in a long time.....
Thought I'd post them here as I prepare for the Southern States and Master's Nationals in July of 2009.
Monday, August 25, 2008 CHEST/DELTS/ABS
Incline Smith BP
135 x 20
185 x 12
225 x 8
245 x 6
Decline Hammer BP
135 x 15
225 x 12
275 x 8
Cybex BP Station
140 x15......15......15 ( 10 sec between sets)
Cable Crossovers
30 x 20
40 x 20
50 x 20
Seated Coaxial Press
30 x 20
50 x 20
70 x 12
90 x 10
110 x 8
Standing Lateral Station ( 1 arm at a time)
20 x 15
30 x 10
40 x 8
Cable Front Lateral Raise
30 x 12,12,12
Upright Cable Row
40 x 15
50 x 15
60 x 15
ABS done in giant set fashion
Ab Crunch
80 x 10,10,10
Leg Raise
BWT x 10,10,10
Roman Chair
BWT x 10,10,10
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Post by themagician on Aug 26, 2008 11:31:09 GMT -5
Great to see you back posting again MC!!! Workout looks good bro, and we expect to see plenty more to come~  [glow=red,2,300]T[/glow] |
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Post by Blade on Aug 27, 2008 11:55:53 GMT -5
welcome back Keith! glad to see you around.
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Post by hossjob on Aug 27, 2008 20:55:59 GMT -5
Keith, it really is great to have you back on the board and posting workouts to boot. I love looking at your workouts. I just know how damn intense they are and it's quite motiviational.
I've said it for the past 2-3 years, but hopefully my affairs are in order so I can come to masters nationals.
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Post by masterschamp on Aug 28, 2008 7:44:48 GMT -5
Thanks guys,.....Kyle it would be really great to finally meet you...hope yopu can make it next July.
Wednesday, August 27, 2008 BACK/REAR DELTS/TRAPS/CALVES
Hammer 1 Arm Underhand Pulldown
1 plate/side x 15
2 plates/side x 12
2 plates + 25/side x 10
2 plates + 25/side x 8
Hammer Iso Lateral 1 Arm Row
1 plate/side x 12
2 plates/side x 10
3 plates/side x8
4 plates/side x 6
U Grip Barbell Row
135 x 15
185 x 12
185 x 12
Seated Cable Row
200x 12
220 x 10
220 x 8
Reverse Pec Deck
60 x 10
70 x 10
80 x 10
90 x 10
Hammer Deadlift Station
135 x 15
225 x 10
225 x 8
Hammer Shrugs
225 x 12,12,12
Weighted Hyperextension
25 x 12,12
GIANT SET:
Hack Calf Sled 200 x 10,10,10,8,7
Donkey Raise 200 x 10,10,8,8,7
Reverse Calf Sled 100 x 10,8,8,6,6,6
OUCH !!!!!!
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Post by masterschamp on Sept 2, 2008 7:12:11 GMT -5
Friday, August 29,2008 BICEPS/TRICEPS
Ez Barbell Curl
40 x 20
60 x 15
80 x 10,10
Inc DB Curl
25 x 15
35 x 12,10
Plate Loaded Preacher
45 x 15
70 x 12,10
Pressdowns
100 x 15
120 x 12
150 x 10,10
Overhead Extension
50 x 15
60 x 12
70 x 10,8
Seated Extension Station
70 x 10
80 x 10
90 x 10
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Post by masterschamp on Sept 2, 2008 7:23:07 GMT -5
Sunday, August 31,2008 QUADS/HAMS/CALVES
Smith Squats ( to the floor)
135 x 20
185 x 15
225 x 12
275 x 6
315 x 4
Hack Squats (all the way down)
1 plate/side x 15
2 plates/side x 10
3 plates/side x 10
3 plates + 25/side x 8
Leg Extension
100 x 12
120 x 10
150 x 10
Lying Leg extension
90 x 12
110 x 10,10
SL Deadlifts
135 x 15
185 x 12
225 x 12, 10
One Leg Curl
25 x 12
45 x 10
Calf Sled
100 x 20
200 x 15
260 x 12
320 x 10
Seated Calf
1 plate x 20
2 plates x 12
3 plates x 10,10
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Post by masterschamp on Sept 2, 2008 7:28:36 GMT -5
Monday, September 1, 2008 CHEST/DELTS
Smith Incline BP
135 x 20
185 x 12
225 x 10
275 x 8
135 x 20
Hammer Decline BP
1 plate/side x 15
2 plates/side x 12
3 plates/side x 10
1 plate/side x 15
Dip Station
120 x 20
180 x 12
220 x 10
Crossovers
50 x 20,20,20
Seated Co-Axial Press
50 x 15
70 x 12
90 x 10
110 x 8,6
Seated Lateral Machine
50 x 12
70 x 10
90 x 8
Front Delt Cable Raise
40 x 12,12,12
Upright EZ BB Row
50 x 15,15,12
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Post by themagician on Sept 2, 2008 10:43:39 GMT -5
Awesome workouts MC!!!  Always amazing to see the weight you can move. [glow=red,2,300]T[/glow] |
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Post by masterschamp on Sept 2, 2008 11:07:46 GMT -5
Awesome workouts MC!!! Always amazing to see the weight you can move. [glow=red,2,300]T[/glow] Thanks! Just starting to feel strong again after all the contest training I had done through July. Things should start to really move now! Keith |
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Post by rantorcha on Sept 3, 2008 9:17:57 GMT -5
The more things change, the more they stay the same! MC, your workouts are still as insane as ever. I know you are in more of a growth mode right now, but any shot of getting some shots of where you re at now. I'd love to follow your progress as you progress to next year's Southern States. If not, I understand, but as our resident Ass-Kicker, I think it would be great for the board.
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Post by masterschamp on Sept 3, 2008 9:24:32 GMT -5
Thanks, RA....I'll see if I can get my brother to get some shots in the gym this week.
Keith
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Post by masterschamp on Sept 4, 2008 7:55:52 GMT -5
Wednesday, September 3, 2008 BACK/TRAPS/REAR DELTS
1 Arm Hammer U Grip Pulldown
1 plate side x 15
2 plates/side x 10
2 plates + 25/side x 8...225 x 3...135 x 8 (drop set)
BB Row
135 x 10
185 x 8
225 x 6
1 Arm Hammer Row
2 plates x 8
3 plates x 6
4 plates x 8
Seated Cable Row
220 x 8...150 x 8 ( drop set)
R Delt Machine
70 x 10
100 x 10
DB Shrugs
60 x 15
80 x 15
100 x 15
Deadlift
225 x 10
315 x 6
Hyperextension
25 x 12
Someone in the gym guessed my weight at 205-210 today...I am actually weighing about 180!! Still very tight with alot of separation and veins! Must be doing something right! ;D
Keith
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Post by bloodstrike75 on Sept 4, 2008 8:53:52 GMT -5
Those Giant Sets on the Calves looked awesome, MC! Keep up the good work!
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Post by masterschamp on Sept 8, 2008 7:29:46 GMT -5
Friday, September 5, 2008 BICEPS/TRICEPS/ABS
Inc DB Curl
25 x 12
35 x 10
40 x 8
EZ BB Curl
60 x 15
70 x 12
80 x10........60 x 6........40 x 10 ( drop set)
Plate Loaded Preacher
45 x 15
80 x 10 + 2 FR
Seated Cable Curl
40 x 20
Pressdown
100 x 15
120 x 12
140 x 10
150 x 10........130 x 6.........100 x 10 ( drop set)
Seated Extension
70 x 12
80 x 10
90 x 10
DB Kickback
30 x 12,12
1 Arm U Grip Pressdown
30 x 20
Roman Chair
25 x 12,12,12
Crunch Machine
100 x 20,20,20
Leg Raise
BWT x 15,15,15
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