MC's MASS MANIA

[masterschamp]

Sunday, September 7, 2008 QUADS/HAMS/CALVES

Leg Extension
100 x 20,15

Smith Squats ( to the floor)
135 x 12
185 x 10
225 x 8
275 x 6
315 x 4

Hacks
135 x 12
225 x 10
315 x 8
365 x 6

Leg Extension
100x 12
130 x 10
150 x 10


Lying Leg Curl
90 x 15
110 x 12

Seated Leg Curl
70 x 15
90 x 12
110 x 8

SL Deadlift
135 x 12
225 x 8

One Leg Curl
45 x 12


Calf Sled
100 x 30
200 x 12
300 x 10
360 x 8

Seated Calf Raise
45 x 20
90 x 12
135 x 12,10

[masterschamp]

Monday, September 8, 2008 CHEST/DELTS/ABS

Inc Smith BP
135 x 15
185 x 12
225 x 10
285 x 6

Hammer Flat BP
135 x 12
225 x 10
315 x 5

Hammer Dec BP
135 x 12
225 x 12
315 x 8

DB Flyes
45 x 20,15
Dips
BWT x 15,12


Seated Co-Axial Press
50 x 12
70 x 12
90 x 10
100 x 8
110 x 6

Lateral Station
20 x 15
30 x 10
40 x 8

Front Cable Raise
35 x 15,15

EZ BB Upright Row
60 x 12,12


Roman Chair
25 x 12,12
Crunch Machine
100 x 20,20
Leg Raise
BWT x 20,20
BB Twists
50

[irons77]

Damn bro good workouts!! I'm wore out just reading it, haha

[masterschamp]

Wednesday, September 10, 2008 BACK/R DELTS/TRAPS/ABS


1 Arm U Grip Hammer Pulldown
1 plate/side x 15
2 plates/side x 10
3 plates/side x 8

U Grip Barbell Row
135 x 12
185 x 12
225 x 12

DB Row
70 x 12
100 x 10

Seated Cable Row
200 x 10
240 x 8

Bent DB Lateral
40 x 10
50 x 10
60 x 10

Hammer Shrugs
2 plates/side x 15
3 plates/side x 12
4 plates/side x 10

Hammer Deadlift Platform
135 x 15
225 x 10
315 x 10

Weighted Hyperextension
25 x 12,12

Weighted Roman Chair
25 x 12,12
Crunch Machine
100 x 20,20
Leg Raise
BWT x 20,20
BB Twists
50

[masterschamp]

Sunday, September 14, 2008 QUADS/HAMS/CALVES

Smith Squats ( to the floor)
135 x 15
185 x 12
225 x 8
275 x 6

Hack Squats
2 plates/side x 10
4 plates/side x 7

Leg Extensions
100 x 15
130 x 10
150 x 10

Seated Leg Curl
100 x 12
120 x 10
130 x 8

SL Deadlift
135 x 12
225 x 8

One Leg Curl
50 x 12

Standing Calf Sled
100 x 30
200 x 20
300 x 12
360 x 8
360 x 6

Seated Calf
2 plates x 15,15,15

[masterschamp]

Monday, September 15, 2008 CHEST/DELTS/ABS

Smith Machine Inc BP
135 x 15
185 x 10
225 x 6
275 x 6

Decline Hammer BP
1 plate/side x 15
2 plates/side x 10
3 plates/side x 7

Cybex Seated BP Machine
130 x 20
180 x 12
220 x 10
260 x 7

Cable Crossovers
40 x 15
50 x 12,12


Co-Axial Seated Press
50 x 15
70 x 12
90 x 6
110 x 6
120 x 6

Standing Lateral Station
20 x 12
30 x 8
40 x 8
50 x 6

Front Cable raise
40 x 10
50 x 10,10

Upright Cable Row
60 x 10,10,10


Weighted Roman Chair Sit Ups
25 x 15,15
Crunch Machine
100 x 20,20
Leg Raise
BWT x 20,20
BB Twists
50

[rantorcha]

Awesome stuff, MC! Just simply awesome.

[masterschamp]

Wednesday, September 17, 2008 BACK/TRAPS/ REAR DELTS/ABS


U Grip Pulldown
130 x 5
180 x 12
220 x 8
230 x 6

U Grip BB Row
135 x 12
185 x 10
225 x 8
245 x 6

DB Row
80 x 12
100 x 10
120 x 6

Cable Rows
130 x 12
180 x 12

Rear Delt Machine
70 x 10
100 x 10
120 x 10

DB Shrugs
80 x 20
100 x 20,20

Hyperextensions
BWT x 15,15,15


Crunch Machine
100 x 20,20
Leg Raises
BWT x 20,20
BB Twists
50

[masterschamp]

Friday, September 19, 2008 BICEPS/TRICEPS/ABS

Alt DB Curl
25 x 12
35 x 10
45 x 8

EZ BB Curl
75 x 10
95 x 8
105 x 6

DB Conc Curl
30 x 10,10,10


Pressdown
100 x 12
130 x 12
150 x 10

OHead EZ Ext
70 x 12
80 x 12
90 x 10

DB Kickback
30 x 12,12,12


GIANT SET ( 5 cycles)

Roman Chair
Crunch Machine
Leg Raise
BB Twists

[masterschamp]

Sunday, September 21, 2008 QUADS/HAMS/CALVES

Smith Squat ( to the floor)
135 x 10
225 x 8
285 x 6
305 x 4

Hacks ( to the bottom)
2 plates/side x 10
4 plates/side x 8

Leg Extension
120 x 10
150 x 10
210 x 10

Seated Leg Curl
90 x 10
110 x 10
130 x 8
150 x 6

SL Deadlift
135 x 15
225 x 12

One Leg Curl
60 x 10


Seated Angle Calf Sled
120 x 25
200 x 15
300 x 12
360 x 8
240 x 12
160 x 12

Seated Calf Raise
2 plates x 15,15,15

[masterschamp]

Monday, September 22,2008 CHEST/DELTS/ABS

Smith Machine Inc BP
135 x 15
225 x 10
285 x 5
225 x 10
135 x 15

Hammer Dec BP
135 x 15
225 x 10
315 x 6

Cybex Seated BP
140 x 12
180 x 10
220 x 8
260 x 6

Pec Deck
70 x 12,12,15


Seated Co-Axial Press
70 x 12
90 x 6
110 x 6
130 x 6

Cable Lateral
20 x 15
30 x 10
40 x 8

Front Cable Raise
40 x 12
50 x 10
60 x 10

U Cable Row
50 x 10
60 x 10
70 x 10


Weighted Roman Chair
25 x 15,15
Crunch Machine
100 x 20,20
Leg Raise
BWT x 20,20
BB Twists
50

[masterschamp]

Wednesday, September 24, 2008

BACK/REAR DELTS /TRAPS/CALVES

U Grip Pulldowns
140 x 12
180 x 10
220 x 7,6

U Grip BB Row
135 x 12
225 x 8
255 x 6

Seated 1 Arm Hammer Row
2 plates/side x 12
4 plates/side x 8

Seated Cable Row
260 x 8

Bent Cable Lateral
30 x 15
40 x 10
50 x 8

BB Shrugs
225 x 12
315 x 12,10

Weighted Hyperextensions
+ 25 x 12,12


GIANT SET: ( 3 rounds )

Seated Angle Calf Sled 200 x 20,15,12
Hammer Donkey Raise 200 x 12,10,9
Standing Angled Calf Sled 150 x 12,10 7

[Cathy]

Great job Keith!

Did you compete at Master's National's this year?
My friend Lauren Rottman competed this year and took 3rd in Women's HW BB.

~Cathy

[masterschamp]

Friday, September 26, 2008 BICEPS/TRICEPS/ABS

Alt DB Curls
25 x 12
35 x 10
45 x 8

Plate Loaded Preacher
45 x 15
70 x 10
90 x 8

Seated Cable Curl
50 x 20,20

DB Hammer Curl
30 x 10,10


Pressdown
100 x 15
120 x 10
150 x 10

Lying EZ Extension
65 x 10
75 x 10
95 x 6

Seated Extension Station
70 x 12
80 x 12
90 x 10
100 x 10

Machine Dips
200 x 15,15


Weighted Roman Chair
+ 25 x 15,15
Crunch Machine
100 x 20,20
Leg Raise
BWT x 20,20
BB Twists
75

[masterschamp]

Sunday. September 27, 2008 QUADS/HAMS/CALVES

Leg Press ( full reps ..quads all the way back to torso)
1 plate/side x 20
2 plates/side x 10
3 plates/side x 8
4 plates/side x 7
5 plates/side x 6
6 plates/side x 6

Hacks
2 plates/side x 10
4 plates/side x6
5 plates/side x 6

Leg Extension
100 x 20
130 x 12
160 x 10

Lying Leg Curl
100 x 12
110 x 8
120 x 6

Seated Leg Curl
110 x 8
150 x 6

One Leg Curl
70 x 10


Angled Calf Sled
120 x 25
200 x 15
260 x 12
300x 8
300 x 6

Seated Calf Raise
2 plates x 15,15,15