|
|
Post by Cathy on Oct 12, 2008 18:09:53 GMT -5
Looking strong Keith!
~Cat
|
|
|
|
Post by The One on Oct 12, 2008 21:07:30 GMT -5
LET THE GAMES BEGIN...
|
|
|
|
Post by irons77 on Oct 12, 2008 22:18:49 GMT -5
Tuned in MC!! Show no fear |
|
|
|
Post by masterschamp on Oct 13, 2008 8:21:50 GMT -5
Buckle up and hold on tight.....this is going to be one hell of a ride!!! Got the workout, Coach.....now I remember why I used to call you an "evil genius"!!!  Keith |
|
|
|
Post by masterschamp on Oct 13, 2008 20:13:29 GMT -5
Coach....all I can say is you are SICK!!!! WHOA!!!!! That was a freakin awesome workout you put together for me. I can't tell you how many times someone came up to me in the gym today and said "Dude you are looking freaky, what the hell is going on?!!" Coach is going on..........that's what! If this is a sign of things to come, then this is going to get scary!! Now I consider myself a pretty strong guy, especially for my weight, but before I post this, I want to say that I had to lighten up the weight on some stuff....( no laughing!!   )..this workout was that kick ass!! Monday, October 13, 2008 CHEST/DELTS/ABS Incline DB B Press 60 x 15 70 x 12 80 x 10 100 x 6,6,6,5 Smith BP to Upper Neck 135 x 15 225 x 13 185 x 12 185 x 10 Weighted Dips +30 x 15,12,10 SUPERSET: Inc DB Flye 70 x 10,8 Cable Crossovers 70 x 10,10 Hammer Shoulder Press 1 plate/side x 15 2 plates/side x 8,6,6 BB Upright Row 75 x 15,13,10 1 Arm B/Back Cable Lateral 35 x 8,8...drop.. 30 x 8...drop..25 x 8 Crunch Machine 100 x 25,25 Leg Raise BWT x 25,25 BB Twists 50 Absolutely sick...totally painful...and I LOVED it!!!!! One workout, and I can tell you right now the best thing I will have done in getting ready for the Nationals is getting Coach back in my corner! I am going to try to get some shots from the gym this week. Keith |
|
|
|
Post by hossjob on Oct 13, 2008 21:31:31 GMT -5
SICK BRO! Just SICK! But I didn't expect anything less from a journal of yours.
BTW, I don't know if I ever asked this...after all the years of pounding the weights how do your joints feel in general?
|
|
|
|
Post by masterschamp on Oct 14, 2008 6:46:04 GMT -5
SICK BRO! Just SICK! But I didn't expect anything less from a journal of yours. BTW, I don't know if I ever asked this...after all the years of pounding the weights how do your joints feel in general? Kyle, Other than some minor elbow and shoulder pain, I have been very fortunate......no real serious joint problems. I have more problems related to an injury I suffered to my left knee while playing football in college more than anything else..........it REALLY ( stiff!!) tightens up and gets sore for about 3 days after I do the heavy squats to the floor thing! Keith |
|
|
|
Post by The One on Oct 14, 2008 11:28:06 GMT -5
My friend...you ain't seen nothing yet! I will challenge every cell in your body leading up to Nationals. Consider yourself Frankenstein, and me your hyper-evil-trophy doctor!
|
|
|
|
Post by masterschamp on Oct 15, 2008 9:29:40 GMT -5
Tuesday, October 14, 2008 BICEPS/TRICEPS
This is one of 3 "mini-workouts" I perform during the week, for varying bodyparts, in addition to my four major workouts. These are done in the AM on the days I do not have a major workout scheduled.
BB Preacher Curl
50 x 12
70 x 12
90 x 8,7
Seated Inc Curl
40 x 12,10
1 Arm Low Cable Curl
50 x 15,15
Dec EZ Bar Ext
50 x 12
70 x 12
90 x 9,7
Cable Bent OHead Ext
80 x 12,12
Rev Grip 1 Arm Pushdown
40 x 15,15
|
|
|
|
Post by rantorcha on Oct 15, 2008 9:38:24 GMT -5
intersting stuff. that's one way to hit spots mroe than once
|
|
|
|
Post by masterschamp on Oct 16, 2008 11:13:08 GMT -5
Wednesday, October 15,2008 BACK/TRAPS/REAR DELTS/CALVES
U Grip BB Rows
135 x 12
185 x 10
225 x 6
225 x 6
225 x 6
225 x 6
Wide Grip Hammer B/Neck Pulldown
1 plate/side x 15
2 plates/side x 12
3 plates/side x 8
Close Grip Pulldown
120 x 15
150 x 11
180 x 8
Front BB Shrugs
135 x 12
225 x 10
315 x 8
315 x 8
Smith Mach B Shrugs (rear)
135 x 20
135 x 20
SUPERSET:
Stiff Arm Pulldown 100 x 12,12,12
Seated Cable Row 180 x 10,10,10
SUPERSET:
Seated Rear Delt Machine 100 x 10,10,10
Upright BB Row 75 x 10,10,10
Angle Calf Raise
140 x 25
200 x 15
260 x 10
SUPERSET:
Angle Calf Raise 300 x 8
Seated Calf Raise 2 plates x 10
|
|
|
|
Post by masterschamp on Oct 20, 2008 7:42:46 GMT -5
Didn't have a chance to post Friday's arm workout....here is yesterday's LEG workout:
Sunday, October 19,2008 QUADS/HAMS/CALVES
Hack Squats ( all the way down)
1 plate/side x 15
2 plates/side x 10
3 plates/side x 8
4 plates/side x 6
5 plates/side x 4
5 plates/side x 4
5 plates/side x 4
5 plates/side x 4
Leg Press
300 x 20
365 x 15
405 x 10
Smith Machine Lunges
45 x 20,16,12
1 Leg Extension
100x 12
100x 12....drop 75 x 10
Lying Leg Curl
110 x 10
130 x 6
130 x 6
130 x 6
Stiff Leg Deadlift
135 x 20
135 x 15
135 x 12
Seated Leg Curl
90 x 10
110 x 10
130 x 6...drop.... 90 x 10
Angle Calf Raise
200 x 15
250 x 12
300 x 10
350 x 6
SUPERSET:
Angle Calf Raise 350 x 6
Seated Calf Raise 2 plates x 10
|
|
|
|
Post by tapo31 on Oct 20, 2008 8:02:08 GMT -5
I don't know how you do it Keith, you are simply a freak.
|
|
|
|
Post by masterschamp on Oct 21, 2008 7:16:45 GMT -5
I don't know how you do it Keith, you are simply a freak. As are you, my friend! Keith |
|
|
|
Post by masterschamp on Oct 21, 2008 7:25:59 GMT -5
Monday, October 20, 2008 CHEST/DELTS/ABS
SUPERSET:
Inc BB Press 135 x 12, 185 x 10, 225 x 7, 275 x 4,4,3
Flat DB Flyes 45 x 12, 55 x 10,10,10 ( with last 3 BP sets)
SUPERSET:
Hammer B Press 2 plates/side x 10, 3 plates/side x 6,6
Low Cable Crossover 40 x 12, 50 x 10,10
SUPERSET:
Weighted Dips + 30 x 6,6
Crossovers 50 x 15,12
DROPSET:
Hammer Shoulder Press
1 plates/side x 12
2 plates/side x 8,6...drop...1 plate/side x 10
SUPERSET:
Upright Bb Row 70 x 10, 90 x 6,6
Machine Lateral 20 x 12, 30 x 10,10
Weighted Roman Chair
+ 25 x 20,20
Leg Raise
BWT x 20,20
Crunch machine
100 x 15,15
BB Twists
50
|
|
)..this workout was that kick ass!!
