|
|
Post by masterschamp on Sept 29, 2008 10:37:45 GMT -5
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 Yes, Cat I was up there. First shot at the Nationals and I was thrilled to make the top 10.....I know that I belong up there now. I am busting my tail putting together a package that will get me in that top 5 next year, hopefully with a legit shot to win my class. I actually do remember your friend....they were backstage before we went out.......I thought she looked great! Keith |
|
|
|
Post by Cathy on Sept 29, 2008 11:07:54 GMT -5
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 Yes, Cat I was up there. First shot at the Nationals and I was thrilled to make the top 10.....I know that I belong up there now. I am busting my tail putting together a package that will get me in that top 5 next year, hopefully with a legit shot to win my class. I actually do remember your friend....they were backstage before we went out.......I thought she looked great! Keith I have no doubt that you will achieve what you set out to! You are an inspiration to us all. That was Lauren's second outing at Master's Nat'ls. Not sure if she will return next year....hasn't decided yet! |
|
|
|
Post by masterschamp on Oct 1, 2008 9:24:33 GMT -5
Monday, September 29, 2008 CHEST/DELTS/ABS
Smith Inc BP
135 x 15
225 x 10
285 x 6
Dec Hammer BP
1 plate/side x 20
2 plates/side x 12
3 plates/side x 8
Machine Dips
200 x 15,12,12
Pec Deck
70 x 15
80 x 12
90 x 10
100 x 10
Seated Co-Axial Press
70 x 12
90 x 10
110 x 7
130 x 6
Standing Lateral Station
20 x 12
30 x 10
40 x 10
Front Cable Raise
30 x 12,12,12
Upright Cable Row
50 x 10,10,10
Weighted Roman Chair
+25 x 20,15
Crunch Machine
100 x 20,20
Leg Raise
BWT x 20,20
BB Twists
50
|
|
|
|
Post by themagician on Oct 1, 2008 14:45:39 GMT -5
That's some NICE shoulder work there Keith! Some good weight you're puttin up there... I'm feeling smaller and smaller everytime I read your journal now!  [glow=red,2,300]T[/glow] |
|
|
|
Post by masterschamp on Oct 2, 2008 6:56:43 GMT -5
Wednesday, October 1, 2008 BACK/R DELTS/TRAPS/CALVES
Hammer B/N Pulldown
1 plate/side x 20
2 plates/side x 12
3 plates/side x 8
2 plates x 12
U Grip BB Row
135 x 12
225 x 10
255 x 6
DB Row
100 x 10
125 x 8
Seated Cable Row
300 x 7
Rear Delt Machine
70 x 12
80 x 12
90 x 12
DB Shrugs
80 x 20,20,20
Weighted Hyperextension
+25 x 12,12
Seated Calf Sled
200 x 20,20,17,15
Seated Calf Machine
2 plates x 15,15,15
|
|
|
|
Post by rantorcha on Oct 3, 2008 9:39:46 GMT -5
MC...bigger and badder than ever
|
|
|
|
Post by masterschamp on Oct 3, 2008 11:56:39 GMT -5
Thanks RA ......... I am going to post some pics every 3-4 weeks beginning around the 15th as I get ready for the Nationals next summer. It will be a good way to guage my progress and get some additional feedback.
Keith
|
|
|
|
Post by masterschamp on Oct 5, 2008 21:07:30 GMT -5
Friday, October 3, 2008 BICEPS/TRICEPS/ABS
Seated DB Curl
25 x 12
35 x 10
45 x 6
Cable Curls ( ascending sets)
40 x 10...50 x 10...60 x 10
40 x 10...50 x 10...60 x 10
40 x 10...50 x 10...60 x 10
Plate Loaded Preacher
45 x 10
55 x 10
65 x 10
Seated Cable Curl
50 x 10,10,10
Pressdowns
100 x 12
120 x 10
130 x 10
150 x 8
SUPERSET
Pressdown 100 x 12,12,12
Ohead Cable Ext 100 x 12,12,12
Machine Dips
140 x 15,15,15
DB Kickbacks
25 x 12,12,12
Weighted Roman Chair
+25 x 15,15
Crunch Machine
100 x 20,20
Leg Raise
BWT x 20,20
BB Twists
50
|
|
|
|
Post by masterschamp on Oct 6, 2008 9:33:12 GMT -5
Sunday, October 5, 2008 QUADS/HAMS/CALVES
Smith Squats ( to the floor)
135 x 15
225 x 10
285 x 6
315 x 4
Hacks
2 plates/side x 10
4 plates + a 25/side x 7
Leg Extension
100 x 15
130 x 10
160 x 10
Tractor curl
100 x 12
120 x 8
130 x 7
Lying Leg Curl
100 x 15
130 x 6
SL Deadlifts
135 x 12
225 x 10
Seated Angle Calf Raise
140 x 20
180 x 15
220 x 12
260 x 10,8
Seated Calf raise
2 plates x 15,15,15
|
|
|
|
Post by masterschamp on Oct 7, 2008 7:21:14 GMT -5
Monday, October 6, 20008 CHEST/DELTS/ABS
Inc Smith BP
135 x 20
225 x 8
285 x 6
Dec Hammer BP
1 plate/side x 20
2 plates/side x10
3 plates x 7
Low Inc DB Flyes
40 x 15,15,15
Cable Crossovers
50 x 12,12,12
Seated Co Axial Press
50 x 10
70 x 10
90 x 10
110 x 8
130 x 6
1 Arm Cable Lateral
25 x 12,12,12
2 Arm Cable Front raise
30 x 12,12,12
Upright cable Row
50 x 12,12,12
Weighted Roman Chair
+ 25x 12,12
Crunch Machine
100 x 20,20
Leg Raise
BWT x 20,20
BB Twists
50
|
|
|
|
Post by rantorcha on Oct 8, 2008 11:55:56 GMT -5
Thanks RA ......... I am going to post some pics every 3-4 weeks beginning around the 15th as I get ready for the Nationals next summer. It will be a good way to guage my progress and get some additional feedback. Keith THAT is AWESOME! I can't wait. |
|
|
|
Post by masterschamp on Oct 9, 2008 17:24:22 GMT -5
Wednesday, October 8, 2008 BACK/TRAPS/REAR DELTS/ABS
U Grip Pulldowns
130 x 15
180 x 10
200 x 8
230 x 6
U Grip BB Rows
135 x 12
225 x 8
265 x 6
DB Row
100 x 10
130 x 6
Cybex Seated Row
140 x 12
220 x 10
stack x 10
Smith Machine BB Shrugs
135 x 25
225 x 15
315 x 15
Rear Delt Machine
70 x 10
80 x 10
90 x 10
100 x 10
Weighted Roman Chair
+ 25 x 15,12
Crunch machine
100 x 15,15
Leg raise
BWT x 20,20
BB Twists
50
|
|
|
|
Post by sapphire on Oct 9, 2008 19:16:29 GMT -5
Keith how is the family?  ? |
|
|
|
Post by masterschamp on Oct 10, 2008 7:27:40 GMT -5
Keith how is the family? ? Cyndi, Thanks for asking....evryone is doing well. Keith Jr. is in High School this year!! He's really enjoying it and doing well in school. He has a new one-one aide....a man who is wonderful with him...I am glad he has a man with him...it works really well in terms of their relationship. ,...Mr.Sellick enjoys sports, especially football and hockey like Keithy, and they just have a great time together. He plans on staying with Keith all the way through high school....that would be terrific. Karla is now a junior in college and Keith Daniel is a freshman! My youngest son Kyle is now 11 and in Middle School...he's one of my star players on the football team I coach...has a great football attitude...he plays fullback and middle linebacker...that says it all right there! Zulema, my wife, is doing great...and she still must like me or something cause she's still here!! Imagine that!! I am a very fortunate man and I think about that every day. Keith |
|
|
|
Post by masterschamp on Oct 10, 2008 7:35:25 GMT -5
Friday, October 10, 2008 BICEPS/TRICEPS/ABS
SUPERSET:
Alt DB Curl 20 x 20, 30 x 15, 40 x 10
Pressdowns 120 x 12, 150 x 10, 150 x 10
SUPERSET:
EZ BB Curl 75 x 15, 75 x 12, 75 x 12
OHead EZ Ext 75 x 15, 75 x 15, 75 x 12
SUPERSET:
DB Conc Curl 30 x 15,15,15
DB Kickback 30 x 15,15,15
Cable Crunch
100 x 15,15,15
Leg Raise
BWT x 20,20,20
BB Twists
100
SHORT AND SWEET!!!!
|
|
?