MC Journal

[masterschamp]

Thought I'd start to post my training here...........really like this place...alot of good people and terrific bodybuilders.

Friday, April 22, 2011 CHEST/BICEPS

Hammer Wide Grip BP (plate = 45 pounder)
1 plate/side x 20
1 plate + 25/side x 15
2 plates/side x 12
2 plates + 25/side x 10
3 plates/side x 10
3 plates/side x 10

Hammer Inc BP
1 plate/side x 15
2 plates/side x 12
3 plates/side x 10
3 plates/side x 8

Hammer Dec BP
1 plate/side x 12
2 plates/side x 10
3 plates/side x 8
3 plates/side x 8

Dips (chin to chest)
BWT x 12
+ 25 x 8,8,7


EZ BB Preacher Curl
45 x 20
65 x 12
75 x 10
75 x 6

Alt DB Curl
25 x 12
30 x 8
35 x 8
40 x 6

1 Arm Cable Curl (facing away from pulley)
30 x 15
40 x 12


BWT 191

[Rick Prince]

Champ, it is good to see you have started a journal. There are a lot of great folks here in this forum.
Nice chest/biceps workout. Keep up the good work.

[Mac]

For a moment I thought someone changed the name of my journal.

Glad to have you here with the rest of us.

[masterschamp]

Champ, it is good to see you have started a journal. There are a lot of great folks here in this forum.
Nice chest/biceps workout. Keep up the good work.

Thanks, Rick. Been about two years since I regularly participated in a forum anywhere....I have checked in here alot over the last couple of months and really liked what I saw.Kowledgeable people, great advice, and good camradrie.I know Joel from back when, great guy and awsome bb'er...when he mentioned I should start posting regularly I thought.... yeah....a bunch of good folks who know how to train and compete and know what the word respect means. Now I'm here!!

Keith

[masterschamp]

For a moment I thought someone changed the name of my journal.

Glad to have you here with the rest of us.

LOL....When I first wrote the post and saw it up on the forum it was listed right above yours......I thought the same thing....it looked like you might have two journals going. Glad to be here.

Keith

[joedemarco]

Keith, glad to see that you started a journal here! I'll be following along.

[masterschamp]

Keith, glad to see that you started a journal here! I'll be following along.

Thanks,Joe....I posed a question in the "Questions about Injuries' thread that I'd like you to take a look at.

Keith

[KevinCouch]

Welcome Keith. Looking forward to following your progress.

[mrky03]

Awesome to have you posting here Keith! Your input will fit right in, there are a great bunch of people who contribute here. Although I feel like I do more learning than contributing from these guys! Huge base of knowledge here.

[masterschamp]

Saturday, April 23, 2011 QUADS/HAMS/CALVES

Dealing with an injury problem left lower back through the leg so I lightened it up and kicked up the reps.....no squats

Leg Extensions
40 x 25
60 x 15
80 x 15
100 x 12

Leg Press
1 plate/side x 20
2 plates/side x 15
3 plates/side x 15
4 plates/side x 15
5 plates/side x 12

Hacks
1 plate/side x 20
2 plates/side x 15
3 plates/side x 12,12,10

Seated Leg Curl
90 x 12
110 x 12,12,12

Lying Leg Curl
100 x 15,12,12,10

Standing One Leg Curl
50 x 20,15,15


Calf Sled
100 x 25
150 x 20
200 x 15,15,12,12

Seated Calf
2 plates x 20,20,15




BWT 192

[masterschamp]

Monday, April 25, 2011 DELTS/TRICEPS

Seated Lateral Machine
50 x 20
70 x 15,15,15

Dumbell Lateral
25 x 12,12,12,12

Hammer Iso Press
1 plate x 15
1 plate +25 x 12
2 plates x 10,10

Cable Front raise
35 x 15
40 x 15,12

Cable U Row
50 x 25
70 x 20
90 x 12

Pressdown
90 x 25
110 x 15
130 x 15
150 x 12

Lying EZ Extension/Press
75 x 15/15
95 x 10/10
115 x 6/6
75 x 12/12

Rev 1 Arm C Ext
30 x 15
35 x 15

BWT 190

[masterschamp]

Tuesday, April 26, 2011 BACK/R DELTS/TRAPS/MINI BICEPS

V Bar Pulldowns
100 x 20
130 x 12
150 x 10
170 x 10
200 x 8

Wide Grip Pulldown
100 x 15
130 x 15
150 x 10
150 x 10

Seated C Row
100 x 15
130 x 12
150 x 10
150 x 10

1 Arm DB Row
75 x 15,15,12

Stiff Arm Pulldowns
70 x 15,15,15

DB Shrugs
80 x 15,15,15

Rev Peck Deck
50 x 15,15,15


SUPERSET:
Alt DB Curl 25 x 15,12,12
DB Hammer 25 x 12,12,12


BWT 192

[Mac]

Great workouts Keith. Keep hitting it hard!

[masterschamp]

Great workouts Keith. Keep hitting it hard!

Thanks, Steve....really starting to feel like I am getting back in that "groove".

Keith

[Hammerfit]

Tuesday, April 26, 2011 BACK/R DELTS/TRAPS/MINI BICEPS

V Bar Pulldowns
100 x 20
130 x 12
150 x 10
170 x 10
200 x 8

Wide Grip Pulldown
100 x 15
130 x 15
150 x 10
150 x 10

Seated C Row
100 x 15
130 x 12
150 x 10
150 x 10

1 Arm DB Row
75 x 15,15,12

Stiff Arm Pulldowns
70 x 15,15,15

DB Shrugs
80 x 15,15,15

Rev Peck Deck
50 x 15,15,15


SUPERSET:
Alt DB Curl 25 x 15,12,12
DB Hammer 25 x 12,12,12


BWT 192

Nice volume...keep hittin hard and heavy!:yep:

[masterschamp]

Nice volume...keep hittin hard and heavy!:yep:

Thanks, Mike......and GOOD LUCK this weekend!

Keith

[mrky03]

Vintage Master Champ training!

Keith, have you ever heard of or used a foam roller? I swear by mine, really helps workout the kinks.

[masterschamp]

Joel,
Heard the term before, but not really sure what it is.

Keith

[mrky03]

Joel,
Heard the term before, but not really sure what it is.

Keith

Its a dense foam roll you lay on and self massage different muscle groups. Mine was around 25 bucks and came with a dvd to show you how to use. Just another tool to keep us in the game! lol

[masterschamp]

Thursday, April 28,2011 MINI DELTS/TRICEPS

SUPERSET:
Cable Pressdown 90 x 20, 130 x 15,15,15,15
Cable Extension 70 x 15,15,15,12,12

SUPERSET:
DB Laterals 20 x 20, 15 x 15,15,15
DB F Raise 20 x 10, 15 x 12,12,12

SUPERSET:
1 Arm Cable Kickback 30 x 12, 25 x 12,12,12
1 Arm Cable U Row 30 x 10, 20 x 12,12,12


BWT 192

[HOOPIE]

Hey Keith what if any shows are you doing and when?

[masterschamp]

Hey Keith what if any shows are you doing and when?

TENTIVELY looking at the State Championships down here in August and then maybe the North America two weeks later. I am just enjoying the hell out of my training again, so I might keep it rolling through the year instead of going through the diet again.. I am SURE I will be doing the Master's Nationals next year. Good to talk to you again, Hoop.

Keith

[GerryT]

Keith! Great to see you here. Not on line as much as I used to be; sorry to lose track. This is an outstanding group of athletes and people. Workouts look tremendous. Glad you are training again. Talk soon, hopefully.

[mrky03]

Hey Keith what if any shows are you doing and when?

Hoopie! How is it going my brother!

[mrky03]

TENTIVELY looking at the State Championships down here in August and then maybe the North America two weeks later. I am just enjoying the hell out of my training again, so I might keep it rolling through the year instead of going through the diet again.. I am SURE I will be doing the Master's Nationals next year. Good to talk to you again, Hoop.

Keith

You could very well get your pro card at the North America Keith.

[masterschamp]

Keith! Great to see you here. Not on line as much as I used to be; sorry to lose track. This is an outstanding group of athletes and people. Workouts look tremendous. Glad you are training again. Talk soon, hopefully.

Hey Gerry,
Good to hear from you,bro. Yeah, I am really starting to hit a good groove again.....we'll see how things go as far as competition....not sure when and where, but I am definitely gonna be back on stage in the near future.Got that itch again!!

Keith

[masterschamp]

You could very well get your pro card at the North America Keith.

Really appreciate that, Joel.....coming from a terrific competitior like yourself it means alot.....It's an honor to be on stage in a show like that with so many great athletes. Whether it's there, this year, or the Nats next year, I promise I will be at my best and give it all I have.

Keith

[masterschamp]

Friday, April 29, 2011 CHEST/BICEPS

Hammer Dec BP
1 plate/side x 20
2 plates/side x 15
2 plates + 25 x 10
3 plates/side x 8,8

Seated Selectorized BP Machine ( palms facing, inner grip)
150 x 15
200 x 10
230 x 8,8

Low Cable Crossovers
35 x 15,15,15

High Cable Crossovers
50 x 15,15,15

SUPERSET:
Inc DB Flyes 35 x 15,15,15
DB Pullover 50 x 12,12,12

Machine Dips
160 x15,15,15


Selectorized Preacher Curl
60 x 12
80 x 10
100 x 7,7

Alt DB Curl
25 x 12
35 x 10
40 x 8,7

1 Arm Cable Curl (facing away from pulley)
30 x 15,15,15


BWT 190

[joedemarco]

Friday, April 29, 2011 CHEST/BICEPS

Hammer Dec BP
1 plate/side x 20
2 plates/side x 15
2 plates + 25 x 10
3 plates/side x 8,8

Seated Selectorized BP Machine ( palms facing, inner grip)
150 x 15
200 x 10
230 x 8,8

Low Cable Crossovers
35 x 15,15,15

High Cable Crossovers
50 x 15,15,15

SUPERSET:
Inc DB Flyes 35 x 15,15,15
DB Pullover 50 x 12,12,12

Machine Dips
160 x15,15,15


Selectorized Preacher Curl
60 x 12
80 x 10
100 x 7,7

Alt DB Curl
25 x 12
35 x 10
40 x 8,7

1 Arm Cable Curl (facing away from pulley)
30 x 15,15,15


BWT 190


Nice workout Keith! I see you are at 190. What weight do you plan on coming down to?

[masterschamp]

Nice workout Keith! I see you are at 190. What weight do you plan on coming down to?

Joe,
I'd like to hit @172-173 at the weigh in,make Middleweight, and then continue to load for another day.I am at 168-169 in my avatar..... weighed in on the morning of the show, (Southern States), so I was as loaded as I was gonna be for that one. I think I'd look better with the added 4-5 pounds instead of trying to get to the Welters.If I could hit the same condition, but fuller by about 5-7 pounds on stage, I would be happy.

Keith

[ayezer]

good luck masters champ used to live in south fl

[masterschamp]

good luck masters champ used to live in south fl

Thanks, Bro......gotta love the weather down here....bodybuilding heaven!

Keith

[masterschamp]

Saturday, April 30, 2011 QUADS/HAMS/CALVES

Still taking it a little easy on leg day while I am dealing with this sciatic thing.Feeling MUCH better, though....I really feel the chiro visits and the aggressive stretching are helping ALOT with the resolution of this...definitely getting better.

Leg Press
1 plate/side x 15
2 plates/side x 12
4 plates/side x 12
6 plates/side x 10
8 plates/side x 6

Horizontal Leg Press (selectorized)
250 x 15
330 x 12
370 x 10
420 x 7

1 Leg Extension
40 x 20
60 x 15,15,15

Seated Leg Curl
70 x 15
90 x 10
110 x 8,8

Lying Leg Extension
90 x 10
100 x 10
110 x 8,8

Calf Sled
120 x 25
160 x 15
200 x 12,12,10

Seated Calf Raise
1 plate x 25
2 plates x 12
3 plates x 10


BWT 190

[ayezer]

yes miss the weather except for the storm season

you Look good good leg training

[GerryT]

Keith, Joel and Hoopie!! Feels like a reunion! Glad to see you all here and doing we.. Owe all of you calls, and hope to catch up soon. Been crazy on this end.

[HeavyDutyGuy]

The Machine is back!

[mrky03]

Keith, Joel and Hoopie!! Feels like a reunion! Glad to see you all here and doing we.. Owe all of you calls, and hope to catch up soon. Been crazy on this end.

:yep:

[mrky03]

The Machine is back!

Ditto on that! Few can hang with MC! He fits right in around here for sure!

[masterschamp]

yes miss the weather except for the storm season

you Look good good leg training


Thanks,bro....appreciate it.

Keith

[masterschamp]

Keith, Joel and Hoopie!! Feels like a reunion! Glad to see you all here and doing we.. Owe all of you calls, and hope to catch up soon. Been crazy on this end.

Been awhile Gerry......sometimes life can keep you occupied!


Keith

[masterschamp]

The Machine is back!

A little "sqeaky" but back! Thanks James.

Keith

[masterschamp]

Ditto on that! Few can hang with MC! He fits right in around here for sure!

This seems like a great place, Joel..... ALOT of knowledge to exchange, and ALOT of respect for each other. Maybe some of that is because we aren't "kids" antmore!! :)


Keith

[masterschamp]

Monday, May 2, 2011 DELTS/TRICEPS


1 Arm Standing Lateral Machine ( warm up)
20 x 15
30 x 12
40 x 10
50 x 6

Standing DB Lateral
25 x 15
25 x 15
30 x 10
35 x 8

Seated Hammer Shoulder Press
1 plate/side x 15
1 plate + 25/side x 12
2 plates/side x 10
2 plates/side x 10
1 plate/side x 25

Upright BB Row
50 x 15
70 x 12
70 x 12
70 x 10

Front DB Raise
25 x 12
25 x 12
25 x 10


Pressdown
100 x 20
130 x 15
150 x 12
170 x 10
170 x 10

OHead Cable Ext
60 x 12
70 x 10
80 x 10
80 x 7

SUPERSET:
1 Arm DB Ext 25 x 12,12,12,12
DB Kickback 25 x 12,12,12,12


BWT: 191

[Mac]

Great volume workouts Keith.

[masterschamp]

Great volume workouts Keith.


Thanks, Steve. I have always loved doing volume training. I am sure alot of that has to with starting my bodybuilding training with John DeFendis, back in the day....but I just respond better to it, as well. I have tried lower volume training, and it just didn't work for me. Never felt like I was getting enough work in. Now, I know guys who swear by it, and have great results to show for it, but just like anything else in this sport, it all depends on the individual. It's all about finding what works for you and sticking with it. Even after all these years and at my age I still get better results by doing more.

Keith

[mrky03]

This seems like a great place, Joel..... ALOT of knowledge to exchange, and ALOT of respect for each other. Maybe some of that is because we aren't "kids" antmore!! :)


Keith

You're right Keith, the guys around here are very knowledgeable and know how their body's respond to training. No second guessing or wondering how to proceed with their training. We've all been doing it so long we just "KNOW"! LOL

Great workouts!

[masterschamp]

Tuesday, May 3, 2011 BACK/R DELTS/TRAPS/MINI CHEST/MINI BICEPS

V Bar Pulldown
100 x 20
130 x 15
160 x 10
180 x 8
200 x 7

Seated Row Machine (selectorized)
100 x 25
150 x 15
200 x 10
240 x 8

1 Arm Seated Row (selectorized)
70 x 12
80 x 10
90 x 10
100 x 7

Close Grip Pulldown to Thigh (Dickersons)
70 x 15
80 x 15
90 x 12
100 x 12

Rear Delt Machine
70 x 12
80 x 12
90 x 10
100 x 10

SUPERSET:
Cable Crossovers 50 x 15,15,15,15
Dip Machine 140 x 12,12,12,12

SUPERSET:
EZ BB Curl 70 x 12,12,12,12
Standing Cable Curl 40 x 12,12,12,12

DB Shrugs
75 x 20,20,20



BWT 190

[Hammerfit]

Tuesday, May 3, 2011 BACK/R DELTS/TRAPS/MINI CHEST/MINI BICEPS

V Bar Pulldown
100 x 20
130 x 15
160 x 10
180 x 8
200 x 7

Seated Row Machine (selectorized)
100 x 25
150 x 15
200 x 10
240 x 8

1 Arm Seated Row (selectorized)
70 x 12
80 x 10
90 x 10
100 x 7

Close Grip Pulldown to Thigh (Dickersons)
70 x 15
80 x 15
90 x 12
100 x 12

Rear Delt Machine
70 x 12
80 x 12
90 x 10
100 x 10

SUPERSET:
Cable Crossovers 50 x 15,15,15,15
Dip Machine 140 x 12,12,12,12

SUPERSET:
EZ BB Curl 70 x 12,12,12,12
Standing Cable Curl 40 x 12,12,12,12

DB Shrugs
75 x 20,20,20



BWT 190

1 Arm Seated Row (selectorized) I love doing these I have started leaning over standing up instead of sitting on the bench of the low cable row and found it is much more effective at hitting the lower lat

[masterschamp]

Thursday, May 5, 2011 MINI DELTS/MINI TRICEPS

DB LATERALS ( 15 sec between sets)
15 x 25
20 x 20
20 x 15
20 x 15
20 x 12

Seated Press (20 sec between sets)( selectorized)
100 x 20
100 x 20
100 x 15
100 x 15
100 x 12

U Cable Row ( 15 sec between sets)
70 x 15
70 x 15
70 x 15

Pressdown (20 sec between sets)
100 x 20
100 x 20
100 x 20
100 x 20

OHead Cable Ext (20 sec between sets)
80 x 15
80 x 15
80 x 15
80 x 15

1Arm Rev cable Pressdown
25 x 20
25 x 15
25 x 15


BWT 191

[mrky03]

Can't wait to see how you're looking!

[Rick Prince]

Looks good! I bet your shoulders & triceps had one heck of a burn from taking only 15-20 seconds between sets.

[nwtrnr1]

Keith, you always have fantastic work-out's, I'm always learning new stuff from you. I need to work on my lats and the single arm on the machine I've been wanting to try.

[masterschamp]

Can't wait to see how you're looking!

I'm going to take some pics starting in June to gauge my progress....we'll see!!


Keith

[masterschamp]

Looks good! I bet your shoulders & triceps had one heck of a burn from taking only 15-20 seconds between sets.

I always try to cut rest time for all of my mini sessions, Rick. My goal in those workouts is to get as much blood in there as I can in the shortest amount of time. Not too worried about the weight on those days...and yes..it burns like #$@%!. :)

Keith

[masterschamp]

Keith, you always have fantastic work-out's, I'm always learning new stuff from you. I need to work on my lats and the single arm on the machine I've been wanting to try.

Thanks....give the one arms a try..I think you'll like them.

Keith

[HeavyDutyGuy]

A little "sqeaky" but back! Thanks James.

Keith
LOL!! But hey aren't we all?

[masterschamp]

Friday, May 6, 2011 CHEST/BICEPS

Flat Hammer BP
1 plate/side x 25
1 plate + 25/side x 15
2 plates/side x 12
2 plates + 25/side x 10
3 plates/side x 8

Hammer Dec BPress
1 plate/side x 15
2 plates/side x 12
2 plates + 25/side x 10
3 plates/side x 8

Inc DB Flyes
45 x 20
45 x 15
45 x 12
45 x 12

DB Pullovers
55 x 15
55 x 15
55 x 15
55 x 15

Dips (selectorized)
120 x 15
120 x 12
120 x 12
120 x 12

1 Arm Preacher (selectorized)
50 x 15
60 x 10
60 x 10
60 x 8

EZ BB Curl
60 x 12
80 x 12
80 x 12
80 x 10

DB Concentration Curl
20 x 15
25 x 12
25 x 12
25 x 12


BWT 190

[masterschamp]

Saturday, May 7, 2011 QUADS/HAMS/CALVES

Training through the sciatic thing.........just a matter of mind over matter...I really believe that the mind can take the body places it never thought possible.

2 Leg Extension
70 x 25
100 x 15
130 x 12
180 x 10
180 x 10

Leg Press
1 plate/side x 25
2 plates/side x 15
3 plates/side x 12
4 plates/side x 12
5 plates/side x 10
6 plates/side x 10
7 plates/side x 10

Horizontal Leg Press (selectorized)
250 x 12
330 x 10
390 x 10
430 x 8

1 Leg Extension
30 x 20
40 x 15
40 x 15
40 x 15

Seated Leg Curl
100 x 15
120 x 12
120 x 12
120 x 12

One Leg Curl
40 x 15
40 x 15
35 x 12
30 x 12

Lying Leg Curl
100 x 15
100 x 15
100 x 12
100 x 10

Calf Sled
120 x 20
140 x 20
160 x 15
180 x 15
200 x 12

Seated Calf
1 plate x 25
2 plates x 20
3 plates x 15
2 plates x 20
1 plate x 25


BWT 190

[KevinCouch]

Saturday, May 7, 2011 QUADS/HAMS/CALVES

Training through the sciatic thing.........just a matter of mind over matter...I really believe that the mind can take the body places it never thought possible.

2 Leg Extension
70 x 25
100 x 15
130 x 12
180 x 10
180 x 10

Leg Press
1 plate/side x 25
2 plates/side x 15
3 plates/side x 12
4 plates/side x 12
5 plates/side x 10
6 plates/side x 10
7 plates/side x 10

Horizontal Leg Press (selectorized)
250 x 12
330 x 10
390 x 10
430 x 8

1 Leg Extension
30 x 20
40 x 15
40 x 15
40 x 15

Seated Leg Curl
100 x 15
120 x 12
120 x 12
120 x 12

One Leg Curl
40 x 15
40 x 15
35 x 12
30 x 12

Lying Leg Curl
100 x 15
100 x 15
100 x 12
100 x 10

Calf Sled
120 x 20
140 x 20
160 x 15
180 x 15
200 x 12

Seated Calf
1 plate x 25
2 plates x 20
3 plates x 15
2 plates x 20
1 plate x 25


BWT 190

Nice...Keep up your momentum MC. Way to attack your wheels from every angle!!

[masterschamp]

Nice...Keep up your momentum MC. Way to attack your wheels from every angle!!

Thanks,Kevin....I am one of those "strange" :confused: people who have always loved traiining legs.

Keith

[mrky03]

Keith, if you get as ripped as you were in your avatar its going to be lights out! Spot on conditioning!

[KevinCouch]

I am one of those "strange" :confused: people who have always loved traiining legs.

Keith


hMMM...the directly correlates with all of your wins you've racked up too!
Wheels!

[Hammerfit]

Saturday, May 7, 2011 QUADS/HAMS/CALVES

Training through the sciatic thing.........just a matter of mind over matter...I really believe that the mind can take the body places it never thought possible.

2 Leg Extension
70 x 25
100 x 15
130 x 12
180 x 10
180 x 10

Leg Press
1 plate/side x 25
2 plates/side x 15
3 plates/side x 12
4 plates/side x 12
5 plates/side x 10
6 plates/side x 10
7 plates/side x 10

Horizontal Leg Press (selectorized)
250 x 12
330 x 10
390 x 10
430 x 8

1 Leg Extension
30 x 20
40 x 15
40 x 15
40 x 15

Seated Leg Curl
100 x 15
120 x 12
120 x 12
120 x 12

One Leg Curl
40 x 15
40 x 15
35 x 12
30 x 12

Lying Leg Curl
100 x 15
100 x 15
100 x 12
100 x 10

Calf Sled
120 x 20
140 x 20
160 x 15
180 x 15
200 x 12

Seated Calf
1 plate x 25
2 plates x 20
3 plates x 15
2 plates x 20
1 plate x 25


BWT 190

Had that problem w the siatic also. If you're not already, lye on a table and have someone press down on your outer quad in the hip crossover stretch for 20-60 seconds prior to and after legs. Lisa got mine out that way, took a few weeks of painful stretching.

[masterschamp]

Keith, if you get as ripped as you were in your avatar its going to be lights out! Spot on conditioning!

Thanks, Joel....my plan is to beat that guy in the avatar ! :)

Keith

[masterschamp]

hMMM...the directly correlates with all of your wins you've racked up too!
Wheels!

Johnny D ALWAYS stressed the importance of leg work to me when I first started competing. We used to do 55 set leg workouts, with giant sets, drop sets...the works. It was brutal, but it set my mind right about what price had to be paid to have outstanding legs. In alot of shows that is what often separates the winner from everyone else. One of the silliest things ( and we've all seen this) is the guy in the gym with a terrific upper body and chicken legs.If there are no health concerns that keep that guy from nailing his legs, to me, that is someone who doesn't have the heart to train hard. A friend of mine down here who happens to be a national NPC judge told me that as soon as the competitors file out on stage he knows who really trained hard by looking at their legs.

Keith

[masterschamp]

Had that problem w the siatic also. If you're not already, lye on a table and have someone press down on your outer quad in the hip crossover stretch for 20-60 seconds prior to and after legs. Lisa got mine out that way, took a few weeks of painful stretching.

Thank, Mike....definitely going to inlude those on leg day.

Keith

[masterschamp]

Monday, May 9, 2011 DELTS/TRICEPS

Standing Lateral Machine
20 x 20
30 x 12
40 x 10
50 x 8

Standing DB Lateral
20 x 15
25 x 12
25 x 12
25 x 12

Seated Cybex Press (selectorized)
70 x 20
100 x 15
130 x 12
130 x 12
130 x 12

Front DB Raise
25 x 12
25 x 12
25 x 12

Upright C Row
100 x 12
100 x 12
100 x 12

DB Shrugs
80 x 20
80 x 20
80 x 20

Pressdowns
80 x 25
100 x 20
130 x 15
150 x 12
170 x 10

Seated Extension ( selectorized)
100 x 20
150 x 12
150 x 12
150 x 12

Dips (selectorized)
120 x 15
120 x 15
120 x 15

Cable Kickbacks
25 x 15
25 x 15
25 x 15


BWT 192

[masterschamp]

Tuesday, May 10,2011 BACK/R DELTS/MINI CHEST/MINI BICEPS

Wide Grip Pulldown
100 x 20
130 x 15
160 x 12
180 x 10
200 x 8

Seated C Row
100 x 25
150 x 15
150 x 15
150 x 15

1 Arm DB Row
70 x 15
100 x 10
100 x 10
100 x 8

Seated Row Machine (selectorized)
100 x 20
170 x 10
170 x 10
170 x 10

Dickersons (Stiff Arm Pulldown)
100 x 15
100 x 15
100 x 15

Rear Delt Machine
70 x 12
70 x 12
70 x 12

Low Cable Crossovers
45 x 15
45 x 15
45 x 15

Pec Deck
70 x 15
70 x 15
70 x 15

Cable Curl ( 2 arm)
100 x 12
100 x 12
100 x 12

Standing 1 Arm C Curl (facing away from pulley)
40 x 15
40 x 15
40 x 15



BWT 190

[masterschamp]

Thursday, May 12, 2011 CHEST/BICEPS

HS INC BPress
1 plate/side x 20
2 plates/side x 15
2 plates + 25/side x 12
3 plates/side x 10
3 plates/side x 10

HS Wide Grip BPress
1 plate/side x 20
2 plates/side x 15
3 plates/side x 10
3 plates/side X 10

Cybex Seated BPress (selectorized) ( 30 sec between sets)
200 x 15
200 x 15
200 x 12
200 x 10

SUPERSET:
DB Flyes 50 x 12, 50 x 12, 50 x 12, 50 x 12
DB Pullover 50 x 10, 50 x 10, 50 x 10, 50 x 10

Dips
BWT x 16
BWT x 10
BWT x 12
BWT x 10


Alt DB Curl
25 x 12
30 x 10
35 x 10
40 x 8

1 Arm Preacher (selectorized)
50 x 15
60 x 12
70 x 10
70 x 10

1 Arm Cable Curl ( facing away from pulley)
40 x 15
40 x 15
40 x 15
40 x 12


BWT 192

[masterschamp]

Saturday, May 14, 2011 QUADS/HAMS/CALVES

Seated Extension
50 x 25
75 x 20
100 x 15
100 x 15
100 x 15

Horizontal Leg Press (selectorized)
250 x 20
330 x 15
410 x 12
410 x 12
410 x 12

Reverse Lunges ( Smith Machine)
95 x 15
95 x 15
95 x 12
95 x 10

Lying Leg Curl
100 x 20
130 x 12
130 x 12
130 x 12

Standing One Leg Curl
25 x 20
35 x 15
45 x 12
55 x 10
65 x 8
55 x 8
45 x 10
35 x 12
25 x 15

Standing Calf Raise
100 x 30
200 x 20
300 x 12
300 x 10
300 x 10
200 x 15
100 x 25

Seated Calf Raise
2 plates x 25,20,15,12,12,10



BWT 192

[HeavyDutyGuy]

All these numbers- its like watching the Matrix in fast forward..

[Rick Prince]

All these numbers- its like watching the Matrix in fast forward..

LOL. Lots of volume, but effective. Keith is a machine.

[mrky03]

Way to go Keith!

[ayezer]

Keith yes good volume are you are doing Southern states right well good luck.

[masterschamp]

All these numbers- its like watching the Matrix in fast forward..


James,
Funny thing is I am always wondering if I a doing enough!

Keith

[masterschamp]

LOL. Lots of volume, but effective. Keith is a machine.
Thanks, Rick..........like I said before a "sqeaky" machine!!

Keith

[masterschamp]

Way to go Keith!

Thanks, Joel
.....really on a good run right now.


Keith

[masterschamp]

Keith yes good volume are you are doing Southern states right well good luck.

Thanks...not doing Southern States, though....won the Over 50 Overall at that one in '07. Technically I could do it again, but I don't see the point in it.Why go back if you have already won it? Great show though...one of the top 5 amateur shows every year nationally. 127 competitors in it that year. We had about 25 guys in the Over 50 class alone. Run VERY well, great pump up room,...really enjoyed competiting there.
This year I am considering doing the FL State Championships and/or the North America. On the other hand,however, I might just train straight throught to the Master's Nationals next year as I am really on a good roll right now.

Keith

[ayezer]

makes sense then to do either North America and/or Masters nats

[KevinCouch]

I might just train straight throught to the Master's Nationals next year as I am really on a good roll right now.

Keith

Great Plan Keith. If you're on a roll no reason to diet down for a show you've already won before....Awesome.

[masterschamp]

Great Plan Keith. If you're on a roll no reason to diet down for a show you've already won before....Awesome.

Kevin,
That's my thinking right now...........as good as things are going now, the last thing I want to do is start dieting.

Keith

[masterschamp]

Monday, May 16, 2011 DELTS/TRICEPS

Standing Lateral Machine
20 x 20
30 x 15
40 x 10
40 x 10

Standing DB Lateral (15 sec between sets)
25 x 15
25 x 12
25 x 10
25 x 8

Upright BB Row ( EZ bar)
55 x 15
75 x 12
95 x 8
75 x 10
55 x 12

Front DB Raise ( 15 sec between sets)
25 x 15
25 x 15
25 x 12
25 x 12

Seated DB Press ( light)
55 x 15
70 x 12
70 x 12
70 x 12

Pressdown
100 x 25
120 x 20
140 x 15
160 x 12
180 x 10

Standing C Ext ( facing away from top pulley)
60 x 20
70 x 15
80 x 12
80 x 12

Seated 1 Arm Extension ( cybex unit)
50 x 15
60 x 12
70 x 10
70 x 10

Dips (machine)
120 x 15
120 x 15
120 x 15



BWT 192

[Hammerfit]

Keith where in FL r u? Im in PCola. I saw u post about southern states

[masterschamp]

I'm down here in Loxahatchee, Mike.....about 17 miles west of WPB.

Keith

[masterschamp]

Tuesday, May 17, 2011 BACK/REAR DELTS/TRAPS


V Bar Pulldowns
100 x 25
150 x 15
180 x 12
200 x 8

U Grip Pulldown
150 x 15
150 x 15
150 x 12
150 x 12

High Hammer Row
1 plate/side x 25
2 plates/side x 15
3 plates/side x 10
2 plates/side x 12
1 plate/side x 20

U Grip BB Row
135 x 20
185 x 10
225 x 8
225 x 8
135 x 20

Seated Cable Rows
150 x 15
150 x 15
150 x 15

Dickersons
100 x 15
100 x 15
100 x 15

Rear Delt Machine
70 x 12
100 x 10
100 x 10
100 x 10

DB Shrugs
70 x 20
95 x 15
95 x 15
95 x 12


BWT 192

[HeavyDutyGuy]

Good stuff!- are you thinking about doing Pitt this year? or maybe next?

[mrky03]

Keith is the King of volume! You are a machine buddy! Are you still in touch Eric?

[masterschamp]

Thursday, May 19, 2011 CHEST/BICEPS

Wide Grip Hammer BP
1 plate/side x 20
2 plates/side x 15
2 plates + 25/side x 12
3 plates/side x 10
3 plates/side x 10

Decline Hammer BP
1 plate/side x 20
2 plates/side x 15
2 plates + 25/side x 12
3 plates/side x 10
3 plates/side x 10

Incline DB Flyes
40 x 20
55 x 15
55 x 15
55 x 15

Dips
BWT x 15
BWT x 15
BWT x 12
BWT x 12

1 Arm DB Preacher Curl
25 x 12
35 x 10
35 x 10
35 x 10

BB Curl
70 x 12
95 x 8
95 x 8
95 x 6

1 Arm Cable Curl ( facing away from pulley)
40 x 15
40 x 12
40 x 12



BWT 193

[masterschamp]

Monday, May 23, 2011 DELTS/TRICEPS

Standing Lateral Station
20 x 20
30 x 15
40 x 12
50 x 10

Standing DB Lateral
25 x 12
25 x 12
25 x 12
25 x 12

Seated Hammer Press
1 plate/side x 15
1 plate + 25/side x 15
2 plates/side x 12
2 plates + 25/side x 10

Upright BB Row
75 x 15
85 x 12
95 x 10
105 x 8

Front Cable Raise ( two arm)
40x 12
60 x 10
60 x 10

Pressdown
80 x 25
100 x 20
120 x 15
140 x 12
160 x 10

Seated Extension Machine
100 x 15
130 x 12
160 x 10
200 x 10

2 Arm Reverse Pulldown
80 x 15
80 x 15
80 x 15
80 x 15


BWT 192

[masterschamp]

Monday, May 23, 2011

Went to have MRI done on lumbar region. Found out last week at the Ortho that I have a hairline stress fracture in the lower back that has caused the discs to be slightly misaligned. This is what has been causing the problem with the sciatic nerve...the MRI will determine if the nerve is being pinched or pressed up against. Looks like the follow up treatment will be a procedure where they stick a needle in there as close as possible to the nerve and inject cortisone. Long term, the doc said it probably is as bad as it's gonna be...shouldn't get worse, so it's more a matter of pain management and calming down the nerve.... I do really well with pain so no biggie. Wants me to stay away form heavy squatting and DL, and "suggested" I take 4 weeks off from training legs......especially after he got a look at my other leg .... I also have a partial tear in my left hamstring...did it last week.... that has my whole leg black and blue and swollen up from the bleeding from the top of the thigh and hamstring down to the ankle. Because of the swelling and associated tightness that leg actually hurts more than the other one! Says it might take another 10 days for all the blood to be reabsorbed. Just another little detour down Bodybuilding Blvd! :)

[Hammerfit]

Monday, May 23, 2011

Went to have MRI done on lumbar region. Found out last week at the Ortho that I have a hairline stress fracture in the lower back that has caused the discs to be slightly misaligned. This is what has been causing the problem with the sciatic nerve...the MRI will determine if the nerve is being pinched or pressed up against. Looks like the follow up treatment will be a procedure where they stick a needle in there as close as possible to the nerve and inject cortisone. Long term, the doc said it probably is as bad as it's gonna be...shouldn't get worse, so it's more a matter of pain management and calming down the nerve.... I do really well with pain so no biggie. Wants me to stay away form heavy squatting and DL, and "suggested" I take 4 weeks off from training legs......especially after he got a look at my other leg .... I also have a partial tear in my left hamstring...did it last week.... that has my whole leg black and blue and swollen up from the bleeding from the top of the thigh and hamstring down to the ankle. Because of the swelling and associated tightness that leg actually hurts more than the other one! Says it might take another 10 days for all the blood to be reabsorbed. Just another little detour down Bodybuilding Blvd! :)

Holy Crap, that sux! Goes without sayin take it easy on that hammie.

[KevinCouch]

Sorry bout your lower back and your ham Keith! I've had serious lower back L5/S1 problems for many years and have had numerous cortizone injections and it does relieve the pain and inflammation some. My Osteopath has told me NEVER to do squats, leg press, deadlifts, etc again. Same Osteopath that's worked on my knees too. She is a triathlete so she get why we do this to our bodies to an extent but not why we go back to doing the same thing that brought us in there in the first place.

Bottom line is knock on wood but I'm doing squats again with no serious pain so I think you'll bounce back quickly and it won't derail your plans to get on stage pretty soon!! Hang in there and rest it, let the cortizone shots take affect.....

Heal fast bro!
kevin

[masterschamp]

Holy Crap, that sux! Goes without sayin take it easy on that hammie.

Thanks, Mike.......definitely going to back off on the leg training for the next month. Not real happy about it but I'd be even more pissed if I totally screwed things up by being stubborn and trying to work through it. I know it's what I HAVE to do....in the long run I'll be better off for doing so.

Keith

[masterschamp]

Sorry bout your lower back and your ham Keith! I've had serious lower back L5/S1 problems for many years and have had numerous cortizone injections and it does relieve the pain and inflammation some. My Osteopath has told me NEVER to do squats, leg press, deadlifts, etc again. Same Osteopath that's worked on my knees too. She is a triathlete so she get why we do this to our bodies to an extent but not why we go back to doing the same thing that brought us in there in the first place.

Bottom line is knock on wood but I'm doing squats again with no serious pain so I think you'll bounce back quickly and it won't derail your plans to get on stage pretty soon!! Hang in there and rest it, let the cortizone shots take affect.....

Heal fast bro!
kevin


Thanks, Kevin

My doc always makes "suggestions" as to training....he says that as a group, we, (athletes), are the most stubborn people he's ever seen, but he too, understands that's a big part of why we succeed. He's always been really honest with me about when I can keep going or when I need to back off. I think when he wants me to back off for 4 weeks he tells me 6, cause he knows I will be back "ahead of schedule" LOL! I'll give it a little rest and be hitting the legs hard again soon....like you said I don't plan on letting this interfere with any competition plans. Besides, if taking a little time off from leg training had anything to do with the way your legs are looking now, I'd be happy with half the results!! :)


Keith

[EBA84]

You falling apart old man?

[masterschamp]

You falling apart old man?

HA HA...LOL!!!!!! Seriously....this has been a freakin pain in the ass ...literally and figuratively. I was gonna give you a call this weekend to let you know what was going on and also to let you know when I will be up there. I'll shoot you an e mail today when I get a break.

Keith

[masterschamp]

This just keeps getting better!! Went back to Ortho yesterday to go over the MRI results and found out I have 3 ruptured discs down there too!! WTF!!! Stress fracture, Spondyalosis?, 3 ruptured discs, and a touch of arthritis...other than that everything is just fine!:hypno:
He was really surprised that I was dealing with things so well...told him that I was always able to deal with pain...his reply was "apparently" :)
Not even going to do the cortisone thing now....Good news was he said that if am dealing with all of this so well, even though he can't see how, then just keep doing what I have been in the gym...I am still having some of my best ever training sessions. He still advised me to stay away ffrm training legs for at least 3 more weeks...more because of the hammie tear than anything, and he said he'd still like me to stay away from squats and deads when I start hitting legs again. Said be careful and he'll see me in two more weeks to see how things are going.
In all honesty, no matter what he said, nothing was going to keep me out of the gym and training to compete. I am sure evryone here can relate to that mindset.

Keith

[KevinCouch]

In all honesty, no matter what he said, nothing was going to keep me out of the gym and training to compete. I am sure evryone here can relate to that mindset.

Keith

Keith really sorry to hear about MRI results...that sucks! You must have a really high tolerance for pain!! You're right on the cortizone shot if you can deal with the pain without it then not much point in getting it because it doesn't fix your injuries just reduces the pain and inflamation. I would say let your pain be your judge as to when you can start doing legs again but in your case?? Pain is not a deterent! Hope you begin to heal soon and I'm sure you're gonna still be doing all other bodyparts so you can use this time to blast them!!

[Hammerfit]

This just keeps getting better!! Went back to Ortho yesterday to go over the MRI results and found out I have 3 ruptured discs down there too!! WTF!!! Stress fracture, Spondyalosis?, 3 ruptured discs, and a touch of arthritis...other than that everything is just fine!:hypno:
He was really surprised that I was dealing with things so well...told him that I was always able to deal with pain...his reply was "apparently" :)
Not even going to do the cortisone thing now....Good news was he said that if am dealing with all of this so well, even though he can't see how, then just keep doing what I have been in the gym...I am still having some of my best ever training sessions. He still advised me to stay away ffrm training legs for at least 3 more weeks...more because of the hammie tear than anything, and he said he'd still like me to stay away from squats and deads when I start hitting legs again. Said be careful and he'll see me in two more weeks to see how things are going.
In all honesty, no matter what he said, nothing was going to keep me out of the gym and training to compete. I am sure evryone here can relate to that mindset.

Keith

Can totally relate Keith. Stay to what you know about your body. We know our bodies a hella of lot more than the Docs do. Just train smart. You know what to do. Train around the pains. Find what works without hurting the ham.
Stimulate not annilate. I have to remind myself of this everyday.

[ayezer]

yes agree my back spasms all the time from heavy deads years ago actually has at times affected otehr things as well.

I jsut can not really squat heavy any more as much as I would like just have to know what you can do like Mike and Kevin say.

[KevinCouch]

yes agree my back spasms all the time from heavy deads years ago actually has at times affected otehr things as well.

I jsut can not really squat heavy any more as much as I would like just have to know what you can do like Mike and Kevin say.

I can't squat heavy anymore, sure I guess it would be heavy to the average guy but my squat weights are irrevelevant anymore. We just make sure we blast our wheels from all angles and be creative!! I've learned from Steve (MacTech) that unilateral quad work can induce serious development, been doing more and more of single leg presses, extensions! The single leg leg presses are especially important for me because I was doing Leg presses last September when I BLEW and my CNS out because I was bringing down so deep it ruptured my disc. Now I do them unilaterally and it doesn't strain my lower back at all!

[masterschamp]

Keith really sorry to hear about MRI results...that sucks! You must have a really high tolerance for pain!! You're right on the cortizone shot if you can deal with the pain without it then not much point in getting it because it doesn't fix your injuries just reduces the pain and inflamation. I would say let your pain be your judge as to when you can start doing legs again but in your case?? Pain is not a deterent! Hope you begin to heal soon and I'm sure you're gonna still be doing all other bodyparts so you can use this time to blast them!!

Thanks, Kevin..........it is ironic that I am having such good upper body sessions with all this back and leg stuff going on. Like you said...I'll just blast the hell of what I can train!


Keith

[masterschamp]

Can totally relate Keith. Stay to what you know about your body. We know our bodies a hella of lot more than the Docs do. Just train smart. You know what to do. Train around the pains. Find what works without hurting the ham.
Stimulate not annilate. I have to remind myself of this everyday.



Well said Mike....that's another advantage we ( masters) have in this game. The years have taught us how to get around just about anything that comes our way.

Keith

[masterschamp]

Monday, May 30, 2011 DELTS/TRICEPS/MINI CHEST

Back, leg, ham...etc., etc.,......feeling pretty good. Training is going great, actually. Just gonna keep plugging away! Still going to take another week or two off for legs, though.


Side Lateral Mahine
20 x 25
30 x 15
40 x 12
40 x 12

DB Laterals
25 x 12
25 x 12
25 x 12
25 x 12

Hammer Shoulder Press
1 plate/side x 15
1 plate + 25/side x 12
2 plates/side x 10
2 plates/side x 10
2 plates/side x 10

U BB Row ( ez bar)
50 x 25
70 x 15
90 x 10
90 x 10

Front Cable Raise
50 x 12
50 x 12
50 x 12

Pressdown
100 x 25
120 x 20
140 x 15
160 x 12
180 x 10

Seated Tricep Ext Machine
60 x 20
80 x 12
100 x 10
100 x 10

SUPERSET:
DB Extension 25 x 12,12,12
DB Kickback 25 x 12,12,12

Dips
BWT x 15,12,12


Pec Deck
100 x 20,15,15

Seated Machine Press
200 x 15,15,12



BWT 194

[Mac]

That's one hell of a workout Keith. Lot's of volume.

Your legs aren't going to fade away in a couple of weeks, in fact, you may end up with more gains.

[masterschamp]

That's one hell of a workout Keith. Lot's of volume.

Your legs aren't going to fade away in a couple of weeks, in fact, you may end up with more gains.

I'm hoping that's the way it works out...but it's hard as hell to stay out of the gym on leg day. A couple of more weeks .......


Keith

[masterschamp]

Tuesday, May 31, 2011 BACK/TRAPS/REAR DELTS/MINI BICEPS

Wide Grip Pulldown
100 x 25
130 x 20
150 x 15
170 x 12
200 x 10

Seated Row Machine (selectorized)
120 x 15
160 x 10
210 x 8
210 x 8

One Arm DB Row
70 x 12
90 x 10
110 x 10
110 x 8

V Grip Pulldown
100 x 12
150 x 12
200 x 10
200 x 10

Dickersons
80 x 15
80 x 15
80 x 15

DB Shrugs
80 x 15
100 x 15
100 x 15

Rear Delt Machine
70 x 15
100 x 12
100 x 12
100 x 10

Standing One Arm Cable Curl ( facing away from low pulley)
40 x 15
40 x 15
40 x 15
40 x 12
40 x 12


BWT 194

[Hammerfit]

Tuesday, May 31, 2011 BACK/TRAPS/REAR DELTS/MINI BICEPS

Wide Grip Pulldown
100 x 25
130 x 20
150 x 15
170 x 12
200 x 10

Seated Row Machine (selectorized)
120 x 15
160 x 10
210 x 8
210 x 8

One Arm DB Row
70 x 12
90 x 10
110 x 10
110 x 8

V Grip Pulldown
100 x 12
150 x 12
200 x 10
200 x 10

Dickersons
80 x 15
80 x 15
80 x 15

DB Shrugs
80 x 15
100 x 15
100 x 15

Rear Delt Machine
70 x 15
100 x 12
100 x 12
100 x 10

Standing One Arm Cable Curl ( facing away from low pulley)
40 x 15
40 x 15
40 x 15
40 x 12
40 x 12


BWT 194

Nice! I really like the one arm curls at the end, really flushes ever bit of blood left into the muscle and you can twist the handles to hit all of the different areas.

[mrky03]

Wow Keith! Just got caught up with your journal. Sorry to hear about all the problems! I know you will overcome because thats the kinda stuff you're made of! You have been a tremendous inspiration to me over the years! You keep a great attitude no matter what comes your way.

[masterschamp]

Nice! I really like the one arm curls at the end, really flushes ever bit of blood left into the muscle and you can twist the handles to hit all of the different areas.


Mike,
That has actually become one of my favorite biceps exercises. Totally flushes the bis...great finishing movement on my regular biceps day as well.

Keith

[masterschamp]

Wow Keith! Just got caught up with your journal. Sorry to hear about all the problems! I know you will overcome because thats the kinda stuff you're made of! You have been a tremendous inspiration to me over the years! You keep a great attitude no matter what comes your way.

Thanks, Joel
That's what life is all about isn't it? Besides...like I have said before...I look at my son in that wheelchair and quickly realize I don't have a DAMN thing to ever complain about compared to what he endures every day.

Keith

[KevinCouch]

Keith,
Looks like your weights are increasing in your workouts and your bodyweight now at 194. You're about five foot seven right? You shooting for middleweights when you get back on stage?

Keep up the great workouts and try not to worry about your quads I've been in your shoes last fall. Whatever size you lose it will be minimal and they will come back bigger and stronger once you heal.

[masterschamp]

Keith,
Looks like your weights are increasing in your workouts and your bodyweight now at 194. You're about five foot seven right? You shooting for middleweights when you get back on stage?

Keep up the great workouts and try not to worry about your quads I've been in your shoes last fall. Whatever size you lose it will be minimal and they will come back bigger and stronger once you heal.

Kevin.......5"7" is right. Yeah...I'll be going in as a middleweight...I'll let my weight creep up a bit more as long as I am staying pretty tight...think I could get to 205, and still be tight.

Hearing from you about your experience in having to back off legs for a little bit makes it easier for me to deal with. THX


Keith

[masterschamp]

Hey guys,
Been really busy the last couple of days...........end of school year, birthday on Monday, and some other things that just eat up the time. Finished a great week of training on Friday and am excited about hitting legs for the first time in 4 weeks this coming Saturday. Had a growth ( basal cell....my fourth one in 10 years...just another part of the game) removed from my right lower biceps yesterday morning...not a big deal...only 6 stitches. Anyway it stated to ooze blood yesterday while training...finally managed to stick enough band aids on there to stop it...and none of the stitches popped so that was a good thing! Should have seen the funny looks while the blood was running down my arm across my neck during pulldowns....my brother heard some lady nearby say "all those freakin bodybuilders are crazy" AMEN!! LOL!!!!

Tuesday, June 7, 2011 BACK/REAR DELTS/MINI BICEPS

V Bar Pulldowns
100 x 20
130 x 15
160 x 12
180 x 12

Seated 2 Arm Row Machine
100 x 20
150 x 12
200 x 10
240 x 10

1 Arm Seated Row (machine)
50 x 15
60 x 12
80 x 10
100 x 8

Dickersons
100 x 15
100 x 15
100 x 15

Bent Cable Lateral
30 x 20
50 x 10
50 x 10
50 x 10

1 Arm Standing Cable Curl ( facing away from low pulley)
40 x 15
40 x 15
40 x 15
40 x 15




BWT 197

[Hammerfit]

Hey guys,
Been really busy the last couple of days...........end of school year, birthday on Monday, and some other things that just eat up the time. Finished a great week of training on Friday and am excited about hitting legs for the first time in 4 weeks this coming Saturday. Had a growth ( basal cell....my fourth one in 10 years...just another part of the game) removed from my right lower biceps yesterday morning...not a big deal...only 6 stitches. Anyway it stated to ooze blood yesterday while training...finally managed to stick enough band aids on there to stop it...and none of the stitches popped so that was a good thing! Should have seen the funny looks while the blood was running down my arm across my neck during pulldowns....my brother heard some lady nearby say "all those freakin bodybuilders are crazy" AMEN!! LOL!!!!

Tuesday, June 7, 2011 BACK/REAR DELTS/MINI BICEPS

V Bar Pulldowns
100 x 20
130 x 15
160 x 12
180 x 12

Seated 2 Arm Row Machine
100 x 20
150 x 12
200 x 10
240 x 10

1 Arm Seated Row (machine)
50 x 15
60 x 12
80 x 10
100 x 8

Dickersons
100 x 15
100 x 15
100 x 15

Bent Cable Lateral
30 x 20
50 x 10
50 x 10
50 x 10

1 Arm Standing Cable Curl ( facing away from low pulley)
40 x 15
40 x 15
40 x 15
40 x 15




BWT 197

"all those freakin bodybuilders are crazy" AMEN!!
Amen Brother!! Little blood aint stopping you! Hell Ya!

[masterschamp]

"all those freakin bodybuilders are crazy" AMEN!!
Amen Brother!! Little blood aint stopping you! Hell Ya!

LOL!!...Mike, made me think of Jesse Ventura in Predator:

"I ain't got time to bleed."

[KevinCouch]

Keith,
It looks like your putting on weight and strength. Great job. Good luck with doing quads this weekend.

[Hammerfit]

LOL!!...Mike, made me think of Jesse Ventura in Predator:

"I ain't got time to bleed."

Oh yeah, HAPPY BIRTHDAY! 55 is a cool year, I feel like that is our half way mark! Hope you had a banner day! I remember I celebrated my 55th w my PR on squats! Oh well yes I am sick!

[masterschamp]

Thursday,June 9, 2011 CHEST/BICEPS

Inc BP
135 x 20
185 x 15
225 x 12
275 x 10
275 x 8

Dec BP
135 x 15
185 x 12
225 x 12
225 x 10

Inc DB Flyes
50 x 20
65 x 12
65 x 12
65 x 12

DB Pullovers
60 x 15
60 x 15
60 x 15

Dips
BWT x 15
BWT x 12
BWT x 12

Alt DB Curl
25 x 15
35 x 12
45 x 8

BB Curl
70 x 12
100 x 10
100 x 10
100 x 10

1 Arm Preacher
30 x 10
40 x 8
40 x 8
25 x 15

2 Arm Low Pulley Cable Curl
100 x 15
100 x 15

Feeling great.........lots of people asking me if I am getting ready for a show?:).......Looking fuller and thicker, yet tighter at 10 pounds heavier than I was 5 weeks ago. Despite all the little aches and nagging little injuries this has been a great training run for me....and I get to do legs on Saturday!!! ( first time in a month!)


BWT: 197

[Rick Prince]

Keith, congrats on the progress. I really like the volume of your workouts.

[masterschamp]

Keith, congrats on the progress. I really like the volume of your workouts.

Thanks,Rick.........I have tried lower volume, but it didn't work for me.........high volume training just seems to be what my body thrives on. I think my body and mind just became conditioned to it years ago when I started out with Johnny D

Keith

[KevinCouch]

Thursday,June 9, 2011 CHEST/BICEPS

Inc BP
135 x 20
185 x 15
225 x 12
275 x 10
275 x 8

Dec BP
135 x 15
185 x 12
225 x 12
225 x 10

Inc DB Flyes
50 x 20
65 x 12
65 x 12
65 x 12

DB Pullovers
60 x 15
60 x 15
60 x 15

Dips
BWT x 15
BWT x 12
BWT x 12

Alt DB Curl
25 x 15
35 x 12
45 x 8

BB Curl
70 x 12
100 x 10
100 x 10
100 x 10

1 Arm Preacher
30 x 10
40 x 8
40 x 8
25 x 15

2 Arm Low Pulley Cable Curl
100 x 15
100 x 15

Feeling great.........lots of people asking me if I am getting ready for a show?:).......Looking fuller and thicker, yet tighter at 10 pounds heavier than I was 5 weeks ago. Despite all the little aches and nagging little injuries this has been a great training run for me....and I get to do legs on Saturday!!! ( first time in a month!)


BWT: 197

Great to hear Keith. Getting bigger and tighter now. Now seems like you're in the groove. Keep it going bro! Train those quads smart tomorrow.

[Hammerfit]

Thursday,June 9, 2011 CHEST/BICEPS

Inc BP
135 x 20
185 x 15
225 x 12
275 x 10
275 x 8

Dec BP
135 x 15
185 x 12
225 x 12
225 x 10

Inc DB Flyes
50 x 20
65 x 12
65 x 12
65 x 12

DB Pullovers
60 x 15
60 x 15
60 x 15

Dips
BWT x 15
BWT x 12
BWT x 12

Alt DB Curl
25 x 15
35 x 12
45 x 8

BB Curl
70 x 12
100 x 10
100 x 10
100 x 10

1 Arm Preacher
30 x 10
40 x 8
40 x 8
25 x 15

2 Arm Low Pulley Cable Curl
100 x 15
100 x 15

Feeling great.........lots of people asking me if I am getting ready for a show?:).......Looking fuller and thicker, yet tighter at 10 pounds heavier than I was 5 weeks ago. Despite all the little aches and nagging little injuries this has been a great training run for me....and I get to do legs on Saturday!!! ( first time in a month!)


BWT: 197

Great Job! Love it when peeps ask if you're training for a show, keep up the hard work and train smart on leg day, give it hell but dont break them!

[ayezer]

good heavy inclines good workout

[masterschamp]

Friday, June 10, 2011 MINI BACK/MINI DELTS/MINI TRICEPS

U Grip Pulldowns
100 x 25
130 x 15
130 x 15
130 x 15

Seated Machine Row
140 x 20
200 x 15
200 x 15
200 x 15

Dickersons
100 x 15
100 x 15
100 x 15

DB Lateral
20 x 15
20 x 15
20 x 15

Seated Press Machine
80 x 25
120 x 15
120 x 15
120 x 15

F Cable Raise
60 x 15
60 x 15
60 x 15

Pressdown
100 x 15
100 x 15
100 x 15

Cable Extension
80 x 15
80 x 15
80 x 15

DB Kickback
25 x 15
25 x 15
25 x 15

[Mac]

Keith, I think you missed a set!

Great workout

[masterschamp]

Just sitting here having my morning coffee getting ready to hit the gym for LEGS! Feel like a little kid I am so happy to be able to train them after a month. Life's simple pleasures!!:)

Keith

[masterschamp]

Saturday, June 11, 2011 QUADS/HAMS/CALVES

It felt GREAT to train legs again! Nothing new ruptured, tore, broke, or slipped, so I am one happy camper!! :) Please try not to laugh too hard at the weights.....I cut back on my usual volume too.....I just wanted to get through is one.

Leg Extensions
50 x 20
70 x 20
100 x 15
120 x 15

Leg Press
1 plate/side x 20
2 plates/side x 15
3 plates/side x 15
4 plates/side x 15

Horizontal Press
210 x 20
270 x 15
310 x 15
350 x 15

One Leg Curl
30 x 15
30 x 15
30 x 15
30 x 15

Seated Curl
90 x 15
90 x 15
90 x 15
90 x 15

Calf Sled
150 x 15
150 x 15
150 x 15
150 x 15

Standing Calf
200 x 15
200 x 15
200 x 15

Seated Calf
1 plate x 25
1 plate x 25
1 plate x 25


BWT 198

[Hammerfit]

Saturday, June 11, 2011 QUADS/HAMS/CALVES

It felt GREAT to train legs again! Nothing new ruptured, tore, broke, or slipped, so I am one happy camper!! :) Please try not to laugh too hard at the weights.....I cut back on my usual volume too.....I just wanted to get through is one.

Leg Extensions
50 x 20
70 x 20
100 x 15
120 x 15

Leg Press
1 plate/side x 20
2 plates/side x 15
3 plates/side x 15
4 plates/side x 15

Horizontal Press
210 x 20
270 x 15
310 x 15
350 x 15

One Leg Curl
30 x 15
30 x 15
30 x 15
30 x 15

Seated Curl
90 x 15
90 x 15
90 x 15
90 x 15

Calf Sled
150 x 15
150 x 15
150 x 15
150 x 15

Standing Calf
200 x 15
200 x 15
200 x 15

Seated Calf
1 plate x 25
1 plate x 25
1 plate x 25


BWT 198

Looks like a great session there bud, glad you got back on the "wheels" wagon. I bet you're looking forward to the next one. One of my clients said yesterday he hated leg day, how could anyone say that?

[KevinCouch]

Great Quad workout back Keith. Quad growth from here on in and NO injuries brother!!!!!:yep:

[masterschamp]

Looks like a great session there bud, glad you got back on the "wheels" wagon. I bet you're looking forward to the next one. One of my clients said yesterday he hated leg day, how could anyone say that?

Thanks, Mike.........am looking forward to next one, too. Always have loved leg day......tell your client if he wants to get anywhere with this he better learn to love it!

Keith

[masterschamp]

Great Quad workout back Keith. Quad growth from here on in and NO injuries brother!!!!!:yep:

Thanks, Kevin......that's the plan, brother. felt great to hit legs again.

Keith

[HeavyDutyGuy]

The Machine is humming along...

[masterschamp]

Monday, June 13, 2011 DELTS/TRICEPS/MINI CHEST

Lateral Machine
20 x 25
30 x 15
40 x 15
50 x 12

Standing DB Lateral
25 x 12
25 x 12
25 x 12
25 x 12

Seated Press (machine)
100 x 20
150 x 15
150 x 15
150 x 15

Upright BB Row
80 x 12
80 x 12
80 x 12

F DB Raise
20 x 15
20 x 15
20 x 15

Pressdown
100 x 25
130 x 20
150 x 15
160 x 12
170 x 10

Seated OHead Ext ( machine)
100 x 25
130 x 20
170 x 15
170 x 15
170 x 15

2 Arm U Grip Rev Pressdown
80 x 15
80 x 15
80 x 15
80 x 15

Dip Machine
120 x 15
120 x 15
120 x 15

SUPERSET:
Seated BP Machine 200 x 12, 200 x 12, 200 x 10, 200 x 10
Pec Deck 100 x 12, 100 x 12, 100 x 12, 100 x 12



Felt GREAT!!

BWT: 198

[masterschamp]

Tuesday, June 14, 2011 BACK/REAR DELTS/TRAPS/MINI BICEPS

V Bar Pulldown
100 x 20
130 x 15
160 x 10
200 x 8
150 x 12

1 Arm DB Row
75 x 15
95 x 10
110 x 8
110 x 8
110 x 7

Cable Row
150 x 15
150 x 15
150 x 15

P Grip Pulldown
130 x 15
130 x 15
130 x 15

Dickersons
100 x 15
100 x 15
100 x 15

Rear Delt Machine
70 x 15
100 x 12
100 x 12
100 x 12

Shrugs
225 x 20
225 x 20
225 x 20

2 Arm Cable curl
80 x 15
80 x 15
80 x 15
80 x 15

1 Arm Cable Curl
30 x 15
30 x 15
30 x 15



BWT 198

[mrky03]

You're on a roll Keith! Glad the leg issue is under control! Did you get really sore the first time back on legs? I know I get crippled after just a week off! lol

[masterschamp]

You're on a roll Keith! Glad the leg issue is under control! Did you get really sore the first time back on legs? I know I get crippled after just a week off! lol

Pretty sore after, (Monday,Tuesday), but what I really noticed during the workout Saturday was how "tight" everything got as the blood filled in. One of the most wicked leg pumps I ever had. This Saturday I will train them with my usual volume and weights, so I can't wait to see what happens then.

Keith

[masterschamp]

Wednesday, June 15, 2011 MINI QUADS/MINI HAMS/MINI CALVES

If you have looked at my workouts you know that I like to do a "mini" workout for bodyparts during the week in addition to a full blown session. Since my legs/back are feeling pretty good now, I have decided to get a mini session in there for them as well.This will be done at my home gym on Wednesdays.Still backed off the weight for today

Powertec Hack Slide
1 plate/side x 25
2 plates/side x 20
3 plates/side x 12
3 plates/side x 12

Powertec Squats
2 plates/side x15
3 plates/side x 10
3 plates/side x 10

Standing One Leg Curl
30 x 25
40 x 20
40 x 20
40 x 20

DB SL Deadlift
30 x 25
50 x 15
50 x 15

Standing Calf
225 x 20
225 x 20
225 x 17
225 x 15
225 x 15


BWT: 197

[Hammerfit]

Wednesday, June 15, 2011 MINI QUADS/MINI HAMS/MINI CALVES

If you have looked at my workouts you know that I like to do a "mini" workout for bodyparts during the week in addition to a full blown session. Since my legs/back are feeling pretty good now, I have decided to get a mini session in there for them as well.This will be done at my home gym on Wednesdays.Still backed off the weight for today

Powertec Hack Slide
1 plate/side x 25
2 plates/side x 20
3 plates/side x 12
3 plates/side x 12

Powertec Squats
2 plates/side x15
3 plates/side x 10
3 plates/side x 10

Standing One Leg Curl
30 x 25
40 x 20
40 x 20
40 x 20

DB SL Deadlift
30 x 25
50 x 15
50 x 15

Standing Calf
225 x 20
225 x 20
225 x 17
225 x 15
225 x 15


BWT: 197

Mini? Ha! Don't think that term is appropiate for your training bro! Good Job!

[KevinCouch]

I glad to hear that your leg healed up nicely Keith! Doesn't feel great to get those quads sore again??

[masterschamp]

Thursday, June 16, 2011 CHEST/BICEPS

Wide Grip Hammer BP
1 plate/side x 20
2 plates/side x 15
3 plates/side x 12
3 plates/side x 12
2 plates/side x 18

Hammer Inc BP
1 plate/side x 20
2 plates/side x 15
3 plates/side x 10
3 plates/side x 10

Pec Deck
100 x 15
130 x 12
130 x 12
130 x 12

DB Pullovers
50 x 15
50 x 15
50 x 15

BWT Dips
BWT x 20
BWT x 17
BWT x 15

1 Arm Preacer (machine)
50 x 15
70 x 10
70 x 10
70 x 10

BB Curl
70 x 12
90 x 10
90 x 10
90 x 10

1 Arm Cable Curl
40 x 15
40 x 15
40 x 15


BWT 197

[masterschamp]

Friday, June 17,2011 MINI BACK/MINI DELTS/MINI TRICEPS

V Bar Pulldowns
130 x 20
130 x 15
130 x 15

Seated Row (machine)
200 x 12
200 x 12
200 x 12

Dickersons
100 x 15
100 x 15
100 x 15

DB Laterals
20 x 15
20 x 15
20 x 15

Seated Press (machine)
120 x 15
120 x 15
120 x 15

U Cable Rows
70 x 15
70 x 15
70 x 15

Pressdowns
100 x 20
100 x 20
100 x 20

Cable Extension
90 x 15
90 x 15
90 x 15

DB Kickback
25 x 15
25 x 15
25 x 15


BWT 197

[Rick Prince]

Friday, June 17,2011 MINI BACK/MINI DELTS/MINI TRICEPS

V Bar Pulldowns
130 x 20
130 x 15
130 x 15

Seated Row (machine)
200 x 12
200 x 12
200 x 12

Dickersons
100 x 15
100 x 15
100 x 15

DB Laterals
20 x 15
20 x 15
20 x 15

Seated Press (machine)
120 x 15
120 x 15
120 x 15

U Cable Rows
70 x 15
70 x 15
70 x 15

Pressdowns
100 x 20
100 x 20
100 x 20

Cable Extension
90 x 15
90 x 15
90 x 15

DB Kickback
25 x 15
25 x 15
25 x 15


BWT 197
I agree with Hammer. There is nothing close to "mini" about your training.

[Mac]

I agree with Hammer. There is nothing close to "mini" about your training.

I would hate to be your training partner on a 'regular' training day.

Good job Keith.

[masterschamp]

Saturday, June 18, 2011 QUADS/HAMS/CALVES

Leg Extension
50 x 25
100 x 20
150 x 12
150 x 12

Leg Press
1 plate/side x 20
2 plates/sice x 15
4 plates/side x 12
6 plates/side x 10
8 plates/side x 8

Hacks
1 plate/side x 20
2 plates/side x 12
3 plates/side x 12
4 plates/side x 10

One Leg Extension
60 x 20
60 x 15
60 x 15
60 x 15

Lying Leg Curl
70 x 20
90 x 15
110 x 10
110 x 10

Seated Leg Curl
100 x 12
100 x 12
100 x 12

One Leg Standing Curl
50 x 15
50 x 15
50 x 15

Calf Sled
100 x 30
150 x 25
200 x 20
200 x 15
200 x 15

Standing Calf
200 x 12
200 x 12
200 x 12

Seated Calf
2 plates x 20
2 plates x 20
2 plates x 15


BWT 198

[Hammerfit]

Saturday, June 18, 2011 QUADS/HAMS/CALVES

Leg Extension
50 x 25
100 x 20
150 x 12
150 x 12

Leg Press
1 plate/side x 20
2 plates/sice x 15
4 plates/side x 12
6 plates/side x 10
8 plates/side x 8

Hacks
1 plate/side x 20
2 plates/side x 12
3 plates/side x 12
4 plates/side x 10

One Leg Extension
60 x 20
60 x 15
60 x 15
60 x 15

Lying Leg Curl
70 x 20
90 x 15
110 x 10
110 x 10

Seated Leg Curl
100 x 12
100 x 12
100 x 12

One Leg Standing Curl
50 x 15
50 x 15
50 x 15

Calf Sled
100 x 30
150 x 25
200 x 20
200 x 15
200 x 15

Standing Calf
200 x 12
200 x 12
200 x 12

Seated Calf
2 plates x 20
2 plates x 20
2 plates x 15


BWT 198

Great Leg Session! Damn your weight never budges, that's amazing!

[masterschamp]

Great Leg Session! Damn your weight never budges, that's amazing!

Mike....I have just been lucky, metabolism wise. It still runs close to the same way it ran 30 years ago! It really has not slowed down a whole lot. Makes it easy to maintain or play with my diet a little to gain or lose. I will tell my wife what I will weigh on a certain day anywhere from 1 to 3 weeks away depending on what I am shooting for, and usually will nail it.....drives her crazy! For now, I have just kept things as they are, as I am still gaining slowly without adding many extra calories. This has been a very productive 6 weeks for me..........now that I am not coaching anymore the extra time really has helped in keeping things on track.


Keith

[Hammerfit]

Mike....I have just been lucky, metabolism wise. It still runs close to the same way it ran 30 years ago! It really has not slowed down a whole lot. Makes it easy to maintain or play with my diet a little to gain or lose. I will tell my wife what I will weigh on a certain day anywhere from 1 to 3 weeks away depending on what I am shooting for, and usually will nail it.....drives her crazy! For now, I have just kept things as they are, as I am still gaining slowly without adding many extra calories. This has been a very productive 6 weeks for me..........now that I am not coaching anymore the extra time really has helped in keeping things on track.


Keith

That is awesome that you have a high revin metab at this point in life. Also means you have extremely good health! Glad things are headed in the right direction. Keep doing your thang! I have to regulate mine w cardio. Took me years to figure out the best diet/cardio combo.

[Rick Prince]

Saturday, June 18, 2011 QUADS/HAMS/CALVES

Leg Extension
50 x 25
100 x 20
150 x 12
150 x 12

Leg Press
1 plate/side x 20
2 plates/sice x 15
4 plates/side x 12
6 plates/side x 10
8 plates/side x 8

Hacks
1 plate/side x 20
2 plates/side x 12
3 plates/side x 12
4 plates/side x 10

One Leg Extension
60 x 20
60 x 15
60 x 15
60 x 15

Lying Leg Curl
70 x 20
90 x 15
110 x 10
110 x 10

Seated Leg Curl
100 x 12
100 x 12
100 x 12

One Leg Standing Curl
50 x 15
50 x 15
50 x 15

Calf Sled
100 x 30
150 x 25
200 x 20
200 x 15
200 x 15

Standing Calf
200 x 12
200 x 12
200 x 12

Seated Calf
2 plates x 20
2 plates x 20
2 plates x 15


BWT 198

Great leg workout. Good to see you have recovered from the injury.
The weights are similar to what I typically use except on Hacks. I can not hang with you when you get up to 4 plates/side.

[masterschamp]

That is awesome that you have a high revin metab at this point in life. Also means you have extremely good health! Glad things are headed in the right direction. Keep doing your thang! I have to regulate mine w cardio. Took me years to figure out the best diet/cardio combo.

Mike.....I do incorporate cardio ino my pre contest program for about 6-8 weeks just so I can eat more. I hate to feel like I am starving.

Keith

[masterschamp]

Great leg workout. Good to see you have recovered from the injury.
The weights are similar to what I typically use except on Hacks. I can not hang with you when you get up to 4 plates/side.

Thanks,Rick.....always been strong on hacks, going down to rock bottom...probably has something to do with body sructure and leverages.Used to get up to 6 plates and a 25 on each side, but I see no point in doing that now, so I rarely will go over 5 plates a side these days. I just try to kick up the reps a bit.

Keith

[masterschamp]

Monday, June 20, 2011 DELTS/TRICEPS/MINI CHEST


Seated Machine laterals
70 x 15
90 x 12
110 x 10
110 x 10

DB Laterals
25 x 15
25 x 15
25 x 15
25 x 15

Seated Machine Press
100 x 20
150 x 15
150 x 15
150 x 15
150 x 15

U Cable Row
70 x 15
70 x 15
70 x 15

Cable Front Raise ( 2 Arm)
60 x 15
60 x 15
60 x 15

Pressdown
100 x 25
130 x 20
150 x 15
160 x 12
170 x 10

2 Arm Cable Extension
100 x 20
100 x 20
100 x 20
100 x 20

Seated EZ Extension
70 x 20
90 x 15
90 x 15
90 x 15

SUPERSET:
BP Machine 150 x 20, 200 x 12, 200 x 12, 200 x 12, 200 x 10
Pec Deck 60 x 15, 60 x 15, 60 x 12, 60 x 12, 60 x 10



BWT 199

[masterschamp]

Tuesday, June 21, 2011 BACK/R DELTS/TRAPS/MINI BICEPS

V Bar Pulldown
100 x 20
150 x 15
180 x 12
200 x 10
200 x 10

Seated Row
150 x 12
200 x 10
240 x 8
240 x 8

One Arm DB Row
85 x 15
95 x 12
105 x 10
105 x 10

U Grip Pulldown
150 x 15
150 x 15
150 x 12

Dickersons
100 x 15
100 x 15
100 x 15

Rear Delt Machine
100 x 12
100 x 12
100 x 12
100 x 12

DB Shrugs
80 x 15
80 x 15
80 x 15
80 x 15

2 Arm cable Curl
100 x 12
100 x 12
100 x 12
100 x 12

1 Arm Cable Curl
35 x 15
35 x 15
35 x 15
35 x 15


BWT 199

[mrky03]

Crazy workouts Keith! You are going to be a major "player" in your show this year!

[KevinCouch]

Crazy workouts Keith! You are going to be a major "player" in your show this year!

No doubt about it!!!!

[Hammerfit]

Tuesday, June 21, 2011 BACK/R DELTS/TRAPS/MINI BICEPS

V Bar Pulldown
100 x 20
150 x 15
180 x 12
200 x 10
200 x 10

Seated Row
150 x 12
200 x 10
240 x 8
240 x 8

One Arm DB Row
85 x 15
95 x 12
105 x 10
105 x 10

U Grip Pulldown
150 x 15
150 x 15
150 x 12

Dickersons
100 x 15
100 x 15
100 x 15

Rear Delt Machine
100 x 12
100 x 12
100 x 12
100 x 12

DB Shrugs
80 x 15
80 x 15
80 x 15
80 x 15

2 Arm cable Curl
100 x 12
100 x 12
100 x 12
100 x 12

1 Arm Cable Curl
35 x 15
35 x 15
35 x 15
35 x 15


BWT 199

Great training bro.......hittin it from all angles

[masterschamp]

Thursday, June 23, 2011 CHEST/BICEPS

Incline B Press
135 x 20
185 x 15
225 x 10
275 x 10
275 x 8

Hammer F BP
1 plate/side x 20
2 plates/side x 15
3 plates/side x 10
3 plates/side x 10

F DB Flyes
50 x 20
60 x 15
60 x 15
60 x 15

DB Pullovers
50 x 15
50 x 15
50 x 15

Dips
BWT x 20
BWT x 18
BWT x 15

BB Curl
75 x 20
95 x 15
95 x 12
95 x 10

1 Arm Preacher (machine)
50 x 15
70 x 10
70 x 10

1 Arm C Curl ( facing away from pulley)
40 x 12
40 x 12
40 x 12





BWT 198

[Hammerfit]

Thursday, June 23, 2011 CHEST/BICEPS

Incline B Press
135 x 20
185 x 15
225 x 10
275 x 10
275 x 8

Hammer F BP
1 plate/side x 20
2 plates/side x 15
3 plates/side x 10
3 plates/side x 10

F DB Flyes
50 x 20
60 x 15
60 x 15
60 x 15

DB Pullovers
50 x 15
50 x 15
50 x 15

Dips
BWT x 20
BWT x 18
BWT x 15

BB Curl
75 x 20
95 x 15
95 x 12
95 x 10

1 Arm Preacher (machine)
50 x 15
70 x 10
70 x 10

1 Arm C Curl ( facing away from pulley)
40 x 12
40 x 12
40 x 12





BWT 198

Awesome chest work there bro..you may as well go ahead and throw another plate on that HS press! If you havent tried it yet...on that machine instead of gripping the rubber handles, grip the underside of the metal arms...gives you an even wider grip

[masterschamp]

Awesome chest work there bro..you may as well go ahead and throw another plate on that HS press! If you havent tried it yet...on that machine instead of gripping the rubber handles, grip the underside of the metal arms...gives you an even wider grip

Mike,
I used to go to 4 on each side for about 6 reps.......the last 2 months I have been kicking up the reps a bit and it seems like I am having a growth spurt at 55! Always was a pretty low rep guy 6-8, usually, so maybe it's a shock to my body and this is how it is responding. This has been the most result producing taining I have had in years so I am going to ride with the high reps as long as I can.I am trying to keep the poundages up, as well, as I DO NOT believe in "light "training....I like alot of volume, alot of weight, and now alot of reps!! :)
Definitely going to give the grip a try on the Hammer machine...that's where I grip the handles on the seated BP (cybex?) unit we have at the gym.

Keith

[Hammerfit]

Mike,
I used to go to 4 on each side for about 6 reps.......the last 2 months I have been kicking up the reps a bit and it seems like I am having a growth spurt at 55! Always was a pretty low rep guy 6-8, usually, so maybe it's a shock to my body and this is how it is responding. This has been the most result producing taining I have had in years so I am going to ride with the high reps as long as I can.I am trying to keep the poundages up, as well, as I DO NOT believe in "light "training....I like alot of volume, alot of weight, and now alot of reps!! :)
Definitely going to give the grip a try on the Hammer machine...that's where I grip the handles on the seated BP (cybex?) unit we have at the gym.

Keith

There ya go! Same here on ws I always go to failure or beyond, doing high reps seems to be what works best for mature muscle..I always say dont increase weight until you can master your lift w perfect form for 12 then you can add weight I didnt go up to 4 plates on HS until I just got bored repping 3 plates one day and we said what the hell I just wonder

[masterschamp]

Monday, June 27, 2011 DELTS/TRICEPS/MINI CHEST

Standing Lateral Unit
20 x 15
30 x 15
40 x 12
50 x 10

DB Lateral
25 x 15
25 x 15
25 x 15
25 x 12

Seated Press Machine
100 x 20
150 x 15
150 x 15
150 x 15
150 x 15

Upright BB Rows
60 x 15
80 x 12
80 x 12

DB Front raise
25 x 12
25 x 12
25 x 12

Pressdowns
80 x 25
100 x 20
120 x 15
140 x 12
160 x 10

Seated OHead Extension (machine)
100 x 15
150 x 12
200 x 10
230 x 10

2 Arm Reverse Pressdown
80 x 15
80 x 15
80 x 15
80 x 15

SUPERSET:
Seated BP Machine 130 x 15, 180 x 12, 180 x 12, 180 x 12, 180 x 12
Pec Deck 80 x 15, 100 x 12, 100 x 12, 100 x 12, 100 x 12




BWT 196

[masterschamp]

Tuesday, June 28, 2011 BACK/TRAPS/REAR DELTS/MINI BICEPS

One Arm Hammer Pullldowns
1 plate/side x 20
1 plate + 25/side x 15
2 plates/side x 12
2 plates/side x 12
2 plates/side x 12

Barbell Rows (underhand grip)
135 x 15
185 x 12
225 x 10
245 x 8

DB Rows
80 x 15
100 x 12
120 x 10
120 x 10

V Bar Pulldown
100 x 15
150 x 12
200 x 10

Dickersons
100 x 15
100 x 15
100 x 15

Rear Delt Machine
80 x 15
100 x 12
100 x 12
100 x 12

DB Shrugs
80 x 20
100 x 15
100 x 15
100 x 15

Low Cable Curls
80 x 15
80 x 15
80 x 15

One Arm Preacher Curl ( machine)
60 x 15
60 x 15
60 x 15


Kinda cool..........at least 3-4 times a day in the gym someone is asking me if I am getting ready for a show, complimenting me on how I am looking.......no show plans as of right now,...ummmmm... FL state championships in August?.....I don't know..my training is going so great right now I just don't want to diet.... it is nice to know good things are happening with my body.....best I have ever looked at this stage of training. About 198 at around 7% BF, without any dieting or cardio.


Keith

[Hammerfit]

Tuesday, June 28, 2011 BACK/TRAPS/REAR DELTS/MINI BICEPS

One Arm Hammer Pullldowns
1 plate/side x 20
1 plate + 25/side x 15
2 plates/side x 12
2 plates/side x 12
2 plates/side x 12

Barbell Rows (underhand grip)
135 x 15
185 x 12
225 x 10
245 x 8

DB Rows
80 x 15
100 x 12
120 x 10
120 x 10

V Bar Pulldown
100 x 15
150 x 12
200 x 10

Dickersons
100 x 15
100 x 15
100 x 15

Rear Delt Machine
80 x 15
100 x 12
100 x 12
100 x 12

DB Shrugs
80 x 20
100 x 15
100 x 15
100 x 15

Low Cable Curls
80 x 15
80 x 15
80 x 15

One Arm Preacher Curl ( machine)
60 x 15
60 x 15
60 x 15


Kinda cool..........at least 3-4 times a day in the gym someone is asking me if I am getting ready for a show, complimenting me on how I am looking.......no show plans as of right now,...ummmmm... FL state championships in August?.....I don't know..my training is going so great right now I just don't want to diet.... it is nice to know good things are happening with my body.....best I have ever looked at this stage of training. About 198 at around 7% BF, without any dieting or cardio.


Keith

Keith if I can keep my arm intact, I'll be there in August.

[masterschamp]

Wednesday, June 29, 2011 MINI QUADS/MINI HAMS/MINI CALVES

Hacks
2 plates/side x 15
2 plates/side x 15
2 plates/side x 15
2 plates/side x 15
2 plates/side x 15

Leg Extension
100 x 20
100 x 20
100 x 20

DB SL Deadlifts
65 x 15
65 x 15
65 x 15
65 x 15
65 x 15

Standing Calf Raise
200 x 20
200 x 20
200 x 20
200 x 18
200 x 15


BWT 199

[KevinCouch]

Kinda cool..........at least 3-4 times a day in the gym someone is asking me if I am getting ready for a show, complimenting me on how I am looking.......no show plans as of right now,...ummmmm... FL state championships in August?.....I don't know..my training is going so great right now I just don't want to diet.... it is nice to know good things are happening with my body.....best I have ever looked at this stage of training. About 198 at around 7% BF, without any dieting or cardio.


Keith

Awesome Keith!! It's a serious ego boost when you get asked that!!! 198 @7% is incredible. Are your quads coming back quickly like you had hoped?

[masterschamp]

Awesome Keith!! It's a serious ego boost when you get asked that!!! 198 @7% is incredible. Are your quads coming back quickly like you had hoped?

Surprisingly, yes they are..........not sure what is going on, but I am just blowing up....higher reps Not coaching football anymore helps too...more rest time, more meals, more training....In any case I am just going with it........I could probably step on stage with 3-4 weeks of dieting right now, but I am gaining so well I really don't want to diet. I am probably just going to run with this for a year and do the Master's Nationals next year. I really think I can get to the light heavies if things keep going like this and at my height, (5'7.5"), that is probably the class I really need to be in.

Keith

[masterschamp]

Thursday, June 30, 2011 CHEST/BICEPS

Flat Bench Press ( Hammer)
1 plate/side x 20
2 plates/side x 15
2 plates + 25/side x 10
3 plates/side x 8
2 plates/side x 12

Hammer Inc BP
1 plate/side x 15
2 plates/side x 12
2 plates + 25/side x 10
2 plates + 25/side x 10

Pec Deck
100 x 15
110 x 15
120 x 12
120 x 12

Dips ( machine)
140 x 15
140 x 15
140 x 15
140 x 15

BB Curls
70 x 15
80 x 10
90 x 10

1 Arm Preacher (machine)
60 x 15
60 x 15
60 x 12

DB Conc Curl
25 x 15
25 x 12

1 Arm Low Cable Curl (facing away from pulley)
40 x 12
40 x 12



BWT 199






Keith

[mkris7]

Great Chest and BI workout, I am going to have give it a try next workout.
How do you like the dip machine compared to regular dipping bars? Any difference from your perspective? Keep up the great work!

[masterschamp]

Saturday, July 2, 2011 QUADS/HAMS/CALVES

Leg Extension
100 x 15
130 x 12
150 x 10
150 x 10

Leg Press
1 plate/side x 20
2 plates/side x 20
3 plates/side x 15
4 plates/side x 12
5 plates/side x 10
6 plates/side x 10

Hacks
1 plate/side x 15
2 plates/side x 12
3 plates/side x 10
4 plates/side x 10


1 Leg Extension
70 x 15
70 x 15

Seated Leg Curl
90 x 15
110 x 10
110 x 10

Lying Leg Curl
100 x 12
100 x 12
100 x 12

One Leg Curl
40 x 12
40 x 12
40 x 12

Calf Sled
140 x 15
200 x 12
200 x 12
200 x 12

Standing Calf
250 x 10
250 x 10
250 x 10




BWT 200

[masterschamp]

Great Chest and BI workout, I am going to have give it a try next workout.
How do you like the dip machine compared to regular dipping bars? Any difference from your perspective? Keep up the great work!


A little more control on the machine, otherwise I like both methods....kinda depends on wha I did last workout...I llike to change it up.

Keith

[Tim Wescott]

Hey Keith,great seeing you over here bud!! :)

Crazy ass workouts with huge poundages as always,I see nothing much has changed huh ??? LOL :)

Hope you and yours are doing great my friend.

Oh yeah,my forum`s back up if you wanna` post there it would be great to have you back.............always inspiring..........so far most of the old guard has returned.

Stay hungry!

[masterschamp]

Definitely have decided to wait till the Nationals next year to step on stage again. Couple of reasons: This has been a GREAT run of training for me and I don't want to short circuit it by dieting for a show. I am at 200 right now, 7-8% BF, and honestly am only about 3-4 weeks of dieting away from show condition. I really need to compete as a LHWT........Anything above 5'5" is too tall for a lightweight let alone a middleweight and I am basically 5'8". I also don't want to "get ahead of myself".....I learned an extemely valuable lesson 3 years ago... I had decided to step onstage again after a 7 year absence. I trained my ass off and dieted to "T". Was going to do just the Master's Over 50 portion of the West Palm, but a friend/judge saw me at the weigh in and said do the Open Middleweight as well......won the Open Middleweight, Open Overall( only time West Palm Open has been won by the Over 50 winner) ,and Master's overall....thought I'd give the Southern States a shot two weeks later and ended up winning the Overall in the 50 Class there. Here's wher e I got ahead of myself... I decided to do ANOTHER show 2 months after the Southern States...NABBA Nationals, and came in looking like shit! My legs were gone and I was about as big as a Nationals Bantamweight winner!.... I went from the guy in my avatar to someone 13 pounds lighter looking like a concentration camp survivor. I used no "supplements" for that run of shows as well so you can imagine what happened to the muscle after 26 weeks of continuous dieting! It really pissed me off because I knew in my heart that if I had shown up looking like the guy in my avatar I could have won....not to take anyhting away from the guys ahead of me....they came in better than me on that day. I vowed I would never step on stage again at anything less than my best, targeting just one show. That brings me to today........my goal now is to become that LHWT guy I should be..... I'm shooting for the same look in my avatar, with 15-18 more pounds of muscle. I am totally focused on what I need to do to make this happen, both inside and outside of the gym, and now that I am retired from coaching I have so much more time to get really ready. To me, age is irrelevant, I am 55 and making the best gains of my life! I have ALWAYS put my family, work, etc., ahead of all of this for the past 23 years.I just feel like I have done things the right way, done my job,so to speak, as a father and a husband, for all these years and now I owe it to myself, to do the same thing for my bodybuilding.

Keith

[Hammerfit]

Definitely have decided to wait till the Nationals next year to step on stage again. Couple of reasons: This has been a GREAT run of training for me and I don't want to short circuit it by dieting for a show. I am at 200 right now, 7-8% BF, and honestly am only about 3-4 weeks of dieting away from show condition. I really need to compete as a LHWT........Anything above 5'5" is too tall for a lightweight let alone a middleweight and I am basically 5'8". I also don't want to "get ahead of myself".....I learned an extemely valuable lesson 3 years ago... I had decided to step onstage again after a 7 year absence. I trained my ass off and dieted to "T". Was going to do just the Master's Over 50 portion of the West Palm, but a friend/judge saw me at the weigh in and said do the Open Middleweight as well......won the Open Middleweight, Open Overall( only time West Palm Open has been won by the Over 50 winner) ,and Master's overall....thought I'd give the Southern States a shot two weeks later and ended up winning the Overall in the 50 Class there. Here's wher e I got ahead of myself... I decided to do ANOTHER show 2 months after the Southern States...NABBA Nationals, and came in looking like shit! My legs were gone and I was about as big as a Nationals Bantamweight winner!.... I went from the guy in my avatar to someone 13 pounds lighter looking like a concentration camp survivor. I used no "supplements" for that run of shows as well so you can imagine what happened to the muscle after 26 weeks of continuous dieting! It really pissed me off because I knew in my heart that if I had shown up looking like the guy in my avatar I could have won....not to take anyhting away from the guys ahead of me....they came in better than me on that day. I vowed I would never step on stage again at anything less than my best, targeting just one show. That brings me to today........my goal now is to become that LHWT guy I should be..... I'm shooting for the same look in my avatar, with 15-18 more pounds of muscle. I am totally focused on what I need to do to make this happen, both inside and outside of the gym, and now that I am retired from coaching I have so much more time to get really ready. To me, age is irrelevant, I am 55 and making the best gains of my life! I have ALWAYS put my family, work, etc., ahead of all of this for the past 23 years.I just feel like I have done things the right way, done my job,so to speak, as a father and a husband, for all these years and now I owe it to myself, to do the same thing for my bodybuilding.

Keith

Sounds like a great plan Keith. This is my year to do a bunch of shows. Next year Im with ya, all my marbles in one basket.

[masterschamp]

Monday, July 4, 2011 DELTS/TRICEPS/MINI CHEST

1 Arm Standing Lateral Unit
30 x 15
40 x 12
50 x 10

DB Laterals
25 x 15
25 x 15
25 x 12
25 x 12

Seated Machine Press
100 x 15
150 x 15
150 x 15
150 x 15
150 x 15

Front Cable Raise
60 x 15
60 x 15
60 x 15

U BB Row
70 x 12
70 x 12
70 x 12

Pressdowns
100 x 25
120 x 20
140 x 15
160 x 12
180 x 10

Seated OHead Extension Machine
100 x 15
150 x 12
200 x 12
200 x 10

2 Arm Reverse Pressdown
80 x 15
80 x 15
80 x 12
80 x 12

Machine Dips
140 x 15
140 x 15
140 x 15

SUPERSET:
Pec Deck 70 x 15, 70 x 15, 70 x 15, 70 x 12, 70 x 12
Hammer BP 1 plate/side x 15,15,15,15,15


BWT 200

[masterschamp]

Hey Keith,great seeing you over here bud!! :)

Crazy ass workouts with huge poundages as always,I see nothing much has changed huh ??? LOL :)

Hope you and yours are doing great my friend.

Oh yeah,my forum`s back up if you wanna` post there it would be great to have you back.............always inspiring..........so far most of the old guard has returned.

Stay hungry!


TIM!!!!!! Holy #@$!..... I thought you got hit by lightning or something...it is REALLY great to hear from you, bro........definitely will get over to your site. Good Luck at the Nationals....knowing you, I know you will have something to say about who wins that one.

Keith

[masterschamp]

Sounds like a great plan Keith. This is my year to do a bunch of shows. Next year Im with ya, all my marbles in one basket.

Thanks, Mike......just seems to make alot more sense to me to do it this way.


Keith

[mkris7]

[QUOTE= and now that I am retired from coaching I have so much more time to get really ready. To me, age is irrelevant, I am 55 and making the best gains of my life! I have ALWAYS put my family, work, etc., ahead of all of this for the past 23 years.I just feel like I have done things the right way, done my job,so to speak, as a father and a husband, for all these years and now I owe it to myself, to do the same thing for my bodybuilding.

Keith[/QUOTE]

Yes, Keith it sound like you deserve this. I am about 10 years from retirement but trying to get the momentum going now and get back on stage (15 years since I tasted peak conditioning and stepping on stage). I will say working full time has it's challenges but I feel better when I train before work. My day goes so much easier when I take care myself first. I stopped training for sometime and my mind frame at work was not the same. Keep making those great gains and enjoy your retirement to the fullest!:)

[DameDash]

Creeping thru... MastersChamp... great log! There are also some other great looking masters in this thread. Kevin Couch... looks insane. Dr Joe Demarco... no intro needed!

I will creep thru and follow along as my own personal journey has begun. My thread however is in the ALRI section as I am on their supp's mostly (damedash project 2011).

My goal is to compete in the Michigan (masters) May 2013 & be worthy of the Masters Nationals by 2014! Best wishes to all & to good health 2011.

[masterschamp]

Creeping thru... MastersChamp... great log! There are also some other great looking masters in this thread. Kevin Couch... looks insane. Dr Joe Demarco... no intro needed!

I will creep thru and follow along as my own personal journey has begun. My thread however is in the ALRI section as I am on their supp's mostly (damedash project 2011).

My goal is to compete in the Michigan (masters) May 2013 & be worthy of the Masters Nationals by 2014! Best wishes to all & to good health 2011.

Thanks....and good luck with your training.

Keith

[masterschamp]

Tuesday, July 5, 2011 BACK/R DELTS/TRAPS/MINI BICEPS

U Grip Pulldown
100 x 20
130 x 15
160 x 12
180 x 10
200 x 8

One Arm Machine Row
70 x 15
100 x 10
100 x 10
100 x 10

Seated Cable Row ( wide grip)
100 x 20
150 x 15
200 x 10
200 x 10

Dickersons
100 x 15
100 x 15
100 x 15

R Delt Machine
80 x 15
100 x 12
100 x 12
100 x 12

DB Shrugs
80 x 15
80 x 15
80 x 15
80 x 15

2 Arm Low Cable Curl
70 x 15
70 x 15
70 x 15

1 Arm Low Cable Row
30 x 15
30 x 15
30 x 15



BWT 200

[Tim Wescott]

Crazy stuff buddy!

[masterschamp]

Wednesday, July 7, 2011 MINI QUADS/MINI HAMS/MINI CALVES

Did something a little different for my ini leg day...it was pretty brutal, but I loved it!


GIANT SET: 7 cycles ..90 sec between cycles
Hack Squats 2 plates x 15,15,15,12,12,12,10,10
DB SL Deadlifts 65 x 15,15,15,12,10,10,10
Calf Raise 150 x 20,15,15,15,15,12,10


I warmed up with 3 light sets of hacks with one plate on each side and some light leg curls.

BWT 200



Keith

Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1RQ2gpxZA

[masterschamp]

Thursday, July 8, 2011 CHEST/BICEPS

Hammer B Press
1 plate/side x 25
1 plate + 25/side x 15
2 plates/side x 15
2 plates + 25/side x 12
3 plates x 10

Hammer Inc B Press
1 plate/side x 20
1 plate + 25/side x 15
2 plates/side x 12
2 plates + 25/side x 10

Pec Deck
70 x 20 (warm up)
100 x 15
100 x 15
100 x 15
100 x 15

DB Pullover
60 x 15
60 x 15
60 x 15

Dip Machine
120 x 15
120 x 15
120 x 15

BB Curl
65 x 12
85 x 10
105 x 8

2 Arm Preacher ( machine)
70 x 15
80 x 15
90 x 12

1 Arm Low Cable Curl (facing away from pulley)
40 x 12
40 x 12
40 x 12



BWT 201




Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1RSsfIIwV

[Tim Wescott]

Giant-Sets for legs are a lot of fun!! :no:

Nice workouts as usual my friend............stay on point!

[masterschamp]

Friday, July 8, 2011 MINI BACK/MINI DELTS/MINI TRICEPS

U Grip Pulldown
100 x 20
150 x 15
150 x 15
150 x 15
150 x 15

Cybex Seated Row
160 x 15
160 x 15
160 x 15

Dickersons
100 x 15
100 x 15
100 x 15

Seated Press Machine
100 x 15
130 x 15
130 x 15
130 x 15

DB Laterals
20 x 15
20 x 15
20 x 15

U Cable Row
70 x 15
70 x 15
70 x 15

Pressdown
100 x 20
100 x 20
100 x 20

OHead C Extension
80 x 15
80 x 15
80 x 15

1 Arm U Grip Rev Pressdown
30 x 15
30 x 15
30 x 15





BWT 200



Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1RdpEV7Xp

[masterschamp]

Saturday, July 9, 2011 QUADS/HAMS/CALVES

Leg Extension
100 x 15
130 x 12
160 x 12
180 x 10

Leg Press
1 plate/side x 15
2 plates/side x 15
3 plates/side x 12
4 plates/side x 10
5 plates/side x 10
6 plates/side x 10
7 plates/side x 10

Cybex Horizontal Press
200 x 15
300 x 12
300 x 12
300 x 12

Adductor machine
100 x 15
100 x 15

Abductor Machine
100 x 15
100 x 15

Seated Leg Curl
100 x 12
100 x 12
100 x 12

One Leg Curl
40 x 12
40 x 12
40 x 12

Lying Leg Curl
110 x 12
110 x 12
110 x 10

Glute Kickback
50 x 15
50 x 15

Calf Sled
100 x 25
160 x 15
200 x 10
200 x 10
200 x 10

Seated Calf
1 plate x 25
2 plates x 15
2 plates x 15
2 plates x 12


BWT 201

Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1Rdpbwzfx

[newaza007]

Saturday, July 9, 2011 QUADS/HAMS/CALVES

Leg Extension
100 x 15
130 x 12
160 x 12
180 x 10

Leg Press
1 plate/side x 15
2 plates/side x 15
3 plates/side x 12
4 plates/side x 10
5 plates/side x 10
6 plates/side x 10
7 plates/side x 10

Cybex Horizontal Press
200 x 15
300 x 12
300 x 12
300 x 12

Adductor machine
100 x 15
100 x 15

Abductor Machine
100 x 15
100 x 15

Seated Leg Curl
100 x 12
100 x 12
100 x 12

One Leg Curl
40 x 12
40 x 12
40 x 12

Lying Leg Curl
110 x 12
110 x 12
110 x 10

Glute Kickback
50 x 15
50 x 15

Calf Sled
100 x 25
160 x 15
200 x 10
200 x 10
200 x 10

Seated Calf
1 plate x 25
2 plates x 15
2 plates x 15
2 plates x 12


BWT 201

Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1Rdpbwzfx

Great workout! I like your choice of exercises/sets/reps. Keep it up!

[masterschamp]

Monday, July 11, 2011 DELTS/TRICEPS/MINI CHEST

Seated Lateral Machine ( warm up)
60 x 12
70 x 10
70 x 10
50 x 15

DB Lateral
25 x 12
25 x 12
25 x 12
25 x 12

Seated Press Machine
90 x 20
110 x 20
110 x 20
110 x 20

Upright BB Row
70 x 12
70 x 12
70 x 12

F Cable Raise
50 x 15
50 x 15
50 x 15

Pressdown
100 x 25
120 x 20
140 x 15
160 x 12
180 x 10

Seated BB Extension
65 x 20
85 x 15
95 x 15
95 x 15

Machine Dips
140 x 15
140 x 15
140 x 15

2 Arm Reverse Grip Pressdown
70 x 15
70 x 15
70 x 15

SUPERSET:
Pec Deck 100 x 15, 100 x 15, 100 x 15, 100 x 15
Cybex BP Machine 180 x 12, 180 x 12, 180 x 12, 180 x 12


BWT 201











Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1RqUVDD2A

[Tim Wescott]

Looking good Keith!!

[masterschamp]

Bodybuilding is all about creating a goal and then going after it. As those of us who have been in this game awhile know, a long term goal is important, but it is even more important to have constructed short term goals along the way to get you to that ultimate goal. In May of this year I started training with full intensity and purpose again, having retired from coaching and finally having the additional time to train as I should. My long term goal was/is to compete on the National stage again next year. ( 2012) My immmediate short term goal was to reach a BWT of 200 lbs. while at the same time dropping bodyfat. I started at @ 183 with a BF of @ 12%. As of this morning I weigh 201 with a BF of @ 8%. I knew that I was doing well as after about 3 weeks, each day, as I noted earlier in my journal, someone would be asking me if I am getting ready for a show.....even yesterday someone commented on how much bigger, yet leaner I am getting, and if I was getting ready for a show. http://s2.images.proboards.com/smiley.gif I need to get to 220-225 with a bodyfat of no higher than 9-10% by next March, as I'd like to see if I can compete up a class next year.At my height, 5'8" I would like to be a LHWT. My next short range goal is to get to 210 and stay as lean as I am now. I'd like to think I can do that by September 15. The amazing thing is that this has been the best run of training I have ever had, while dealing with a back fracture, 3 ruptured discs,sciatic nerve issues,and something called spondyialosis,(?) a shift in the alignment of the spine .......just shows you the power of the mind, something I truly believe in.
I'm not a big "picture in the gym" guy, but my son wants to post some gym pictures on his facebook page, (youth!?), so I agreed to take a few with him in the gym on Thursday....I'll post them here as soon as I can. Sorry if this has been a little long winded, but we sometimes get all caught up in the numbers and I just wanted to give a view behind all that. And...I am more than a little stoked!! It's great to be excited about my training again.


Keith

Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1RtcXgaEV

[Hammerfit]

Bodybuilding is all about creating a goal and then going after it. As those of us who have been in this game awhile know, a long term goal is important, but it is even more important to have constructed short term goals along the way to get you to that ultimate goal. In May of this year I started training with full intensity and purpose again, having retired from coaching and finally having the additional time to train as I should. My long term goal was/is to compete on the National stage again next year. ( 2012) My immmediate short term goal was to reach a BWT of 200 lbs. while at the same time dropping bodyfat. I started at @ 183 with a BF of @ 12%. As of this morning I weigh 201 with a BF of @ 8%. I knew that I was doing well as after about 3 weeks, each day, as I noted earlier in my journal, someone would be asking me if I am getting ready for a show.....even yesterday someone commented on how much bigger, yet leaner I am getting, and if I was getting ready for a show. http://s2.images.proboards.com/smiley.gif I need to get to 220-225 with a bodyfat of no higher than 9-10% by next March, as I'd like to see if I can compete up a class next year.At my height, 5'8" I would like to be a LHWT. My next short range goal is to get to 210 and stay as lean as I am now. I'd like to think I can do that by September 15. The amazing thing is that this has been the best run of training I have ever had, while dealing with a back fracture, 3 ruptured discs,sciatic nerve issues,and something called spondyialosis,(?) a shift in the alignment of the spine .......just shows you the power of the mind, something I truly believe in.
I'm not a big "picture in the gym" guy, but my son wants to post some gym pictures on his facebook page, (youth!?), so I agreed to take a few with him in the gym on Thursday....I'll post them here as soon as I can. Sorry if this has been a little long winded, but we sometimes get all caught up in the numbers and I just wanted to give a view behind all that. And...I am more than a little stoked!! It's great to be excited about my training again.


Keith

Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1RtcXgaEV

5'-8" is perfect height for LHW. You got time to bring up whatever needs improvement. My only advice would be to not get to hung up on staying ultra lean while trying to add mass. I know you already know this but sometimes we have to remind each other. Stay with 15-20 lbs of your goal weight: 198.25lbs = < 219lbs. Gotta feed the muscles to grow...Lisa says this to me almost everyday!

[KevinCouch]

Bodybuilding is all about creating a goal and then going after it. As those of us who have been in this game awhile know, a long term goal is important, but it is even more important to have constructed short term goals along the way to get you to that ultimate goal. In May of this year I started training with full intensity and purpose again, having retired from coaching and finally having the additional time to train as I should. My long term goal was/is to compete on the National stage again next year. ( 2012) My immmediate short term goal was to reach a BWT of 200 lbs. while at the same time dropping bodyfat. I started at @ 183 with a BF of @ 12%. As of this morning I weigh 201 with a BF of @ 8%. I knew that I was doing well as after about 3 weeks, each day, as I noted earlier in my journal, someone would be asking me if I am getting ready for a show.....even yesterday someone commented on how much bigger, yet leaner I am getting, and if I was getting ready for a show. http://s2.images.proboards.com/smiley.gif I need to get to 220-225 with a bodyfat of no higher than 9-10% by next March, as I'd like to see if I can compete up a class next year.At my height, 5'8" I would like to be a LHWT. My next short range goal is to get to 210 and stay as lean as I am now. I'd like to think I can do that by September 15. The amazing thing is that this has been the best run of training I have ever had, while dealing with a back fracture, 3 ruptured discs,sciatic nerve issues,and something called spondyialosis,(?) a shift in the alignment of the spine .......just shows you the power of the mind, something I truly believe in.

I'm not a big "picture in the gym" guy, but my son wants to post some gym pictures on his facebook page, (youth!?), so I agreed to take a few with him in the gym on Thursday....I'll post them here as soon as I can. Sorry if this has been a little long winded, but we sometimes get all caught up in the numbers and I just wanted to give a view behind all that. And...I am more than a little stoked!! It's great to be excited about my training again.



Keith



Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1RtcXgaEV



That's incredible progress Keith. Well over 20 pounds of muscle gained because of your loss of bodyfat too! Hope you don't keep us hangin too long with progress pics. It's awesome to hear you have a renewed energy about your training. It REALLY does make a difference in your life as you already know. When you feel good about yourself, you project that onto others. I know it's helped me this past year to be a better husband, father and person!!

[masterschamp]

5'-8" is perfect height for LHW. You got time to bring up whatever needs improvement. My only advice would be to not get to hung up on staying ultra lean while trying to add mass. I know you already know this but sometimes we have to remind each other. Stay with 15-20 lbs of your goal weight: 198.25lbs = < 219lbs. Gotta feed the muscles to grow...Lisa says this to me almost everyday!

I hear you, Mike.......I just don't want to get sloppy..... I have been around 210 before but really didn't like the look. This is totally different....a totally different look this time...harder with more fullness. The target weight you listed is right around what I am shooting for... I just want to stay as close to 10% as possible. I have made a few changes in my training, more reps and an additional "mini" workout for each BP, and also have changed my supplementation........... seemed to take this thing through the roof to this point....it'll be interesting to see what happens from here as i am already planning on some additional tweaking when I get back from Pittsburgh next week.

Keith

[masterschamp]

That's incredible progress Keith. Well over 20 pounds of muscle gained because of your loss of bodyfat too! Hope you don't keep us hangin too long with progress pics. It's awesome to hear you have a renewed energy about your training. It REALLY does make a difference in your life as you already know. When you feel good about yourself, you project that onto others. I know it's helped me this past year to be a better husband, father and person!!

I am sure there is a little muscle memory thing going on there as well, but as I said in my reply to Mike,I feel alot of the progress has to be tied to the changes in my training and supplementation.....these are things I have never done in the past and I am gaining like I am in my twenties! It is really exciting to be able to see changes like this, particularly at my age.I can't wait to see where this takes me in relation to competing next year, but I plan on enjoying the ride too!!!!

Keith

[masterschamp]

Tuesday, July 12, 2011 BACK/R DELTS/TRAPS/MINI BICEPS


U Grip Pulldown
100x 25
150 x 15
180 x 10
180 x 10
180 x 10

Seated Machine Rows
100 x 20
150 x 15
200 x 12
220 x 10

One Arm DB Row
80 x 15
100 x 12
120 x 10
120 x 8

V Bar Pulldown
100 x 12
130 x 10
160 x 10

Dickersons
100 x 15
100 x 15
100 x 15

Rear Delt Machine
70 x 15
100 x 12
100 x 12
100 x 12

BB Shrugs
135 x 25
225 x 15
225 x 15
225 x 12

2 Arm Low Cable Curl
70 x 15
70 x 15
70 x 15

1 Arm Low Cable Curl
30 x 15
30 x 15
30 x 15



BWT 201

Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1S0l9foMG

[masterschamp]

Wednesday, July 13, 2011 MINI LEGS

SUPERSET:
Leg Extension 70 x 25, 100 x 15, 100 x 15, 100 x 15
Leg Curl 90 x 15, 90 x 15, 90 x 15, 90 x15

GIANT SET: (90 sec between cycles)
Leg Press ( machine) 200 x15,200 x 15,200 x 12,200 x 12
Leg Curl 100 x 15,100 x 15,100 x 12,100 x 10
DB Lunges (toe board) 50 x 15,50 x 12,50 x 12,50 x 10

Calf Raise (pin pulls)
200 x 20...180 x 20...160 x 15...140 x 15...120 x 12...100 x 15

I was VERY HAPPY http://s2.images.proboards.com/tongue.gif to get finished!

Keith

Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1S4uYfjRj

[Hammerfit]

Wednesday, July 13, 2011 MINI LEGS

SUPERSET:
Leg Extension 70 x 25, 100 x 15, 100 x 15, 100 x 15
Leg Curl 90 x 15, 90 x 15, 90 x 15, 90 x15

GIANT SET: (90 sec between cycles)
Leg Press ( machine) 200 x15,200 x 15,200 x 12,200 x 12
Leg Curl 100 x 15,100 x 15,100 x 12,100 x 10
DB Lunges (toe board) 50 x 15,50 x 12,50 x 12,50 x 10

Calf Raise (pin pulls)
200 x 20...180 x 20...160 x 15...140 x 15...120 x 12...100 x 15

I was VERY HAPPY http://s2.images.proboards.com/tongue.gif to get finished!

Keith

Read more: http://timwescott.proboards.com/index.cgi?action=display&board=gaining&thread=5510&page=39#ixzz1S4uYfjRj


Love the giant sets! Gets me motivated for one of my last leg training sessions before the show on the 23rd. Nothing too heavy just tons of intensity!

[ayezer]

good leg work

[mrky03]

Crazy training Keith! I can't wait to see some pics!

[masterschamp]

Thursday, July 14, 2011 CHEST/BICEPS

Wide Grip Hammer BP
1 plate/side x 20
2 plates/side x 15
2 plates + 25/side x 12
3 plates/side x 10
3 plates/side x 10

Hammer Inc BP
1 plate/side x 15
2 plates/side x 12
2 plates + 25/side x 12
3 plates/side x 10

Cybex Seated BP
220 x 10
220 x 10
220 x 10

Inc DB Flyes
50 x 15
50 x 15
50 x 15

Seated Dip Machine
140 x 15
140 x 15
140 x 15

Barbell Curl
70 x 10
80 x 10
90 x 10
90 x 10

1 Arm Preacher (machine)
70 x 12
70 x 12
70 x 12

1 Arm Low cable Curl (facing away from pulley)
40 x 12
40 x 12
40 x 12



BWT 202

[masterschamp]

ok.....here are two pictures from the gym. They are not the greatest,and I wasn't gonna hit all kinds of poses, but they give you an idea of the size/thickness/proportion I am carrying at 202. I am at @ 8-9% BF.My abs are all in , though not as tight as contest ready, of course, and I have good separation and cuts in my quads as well. There are veins and striations that are not easily visible in these pictures.......but they are there! I gotta get better at this picture thing! ;)

Keith

[Mac]

You're looking great Keith, big and full. Good job ol' man!

[masterschamp]

You're looking great Keith, big and full. Good job ol' man!

Thanks, Steve........55 and I still feel like a kid! ( as long as I take my Ibuprofen)! :ok:


Keith

[Mac]

Thanks, Steve........55 and I still feel like a kid! ( as long as I take my Ibuprofen)! :ok:


I am right behind you in age as I am turning 55 the end of next month. Don't feel much like a kid today, but I will get back there like I was a week ago.

I don't use Ibuprofen, well I didn't until last week. 800mg caps sure helped with inflammation.

[KevinCouch]

Looking great Keith at any age! I agree with Steve Big and full and in excellent condition. You're gonna make a great lightheavyweight..Keep it going.

[masterschamp]

I am right behind you in age as I am turning 55 the end of next month. Don't feel much like a kid today, but I will get back there like I was a week ago.

I don't use Ibuprofen, well I didn't until last week. 800mg caps sure helped with inflammation.

Because of the ruptured discs, I'll usually pop 800 before I train legs and ocassionally before back. I really don't use it more than that because it can be pretty hard on your stomach and liver

Keith

[masterschamp]

Looking great Keith at any age! I agree with Steve Big and full and in excellent condition. You're gonna make a great lightheavyweight..Keep it going.

Thanks, Kevin..........means alot coming from you. I have 18-20 more lbs to go to reach my top goal of 220+ .
I think it really was a good idea to skip competing this year.......the way the gains are coming I think it would have been a mistake to start a contest diet.


Keith

[Hammerfit]

Great shot of your pecs....you are def full and thick. I can't wait to NOT be on a contest diet again.

[masterschamp]

Great shot of your pecs....you are def full and thick. I can't wait to NOT be on a contest diet again.

Thanks, Mike.............it is VERY enjoyable to be able to EAT!!!!!!! If I am smart and don't try to rush things I think 220-225 is very attainable by Christmas.

Keith

[masterschamp]

This is my 21 year old son, Keith Daniel, who trains with me along with my brother, Bill. He started out at 120 and now weighs almost 160 three years later. His BF can't be more than 6%. I am very proud of him....he busts his ass in the gym. I still can't figure this freakin picture thing out....I don't know how to turn the picture right side up!:dunno:

[masterschamp]

Friday, July 15, 2011 MINI BACK/MINIDELTS/MINI TRICEPS

V Grip Pulldown
100 x 25
150 x 15
150 x 15
150 x 15

Seated Cybex Row
120 x 15
120 x 15
120 x 15

Dickersons
100 x 15
100 x 15
100 x 15

DB Laterals
20 x 15
20 x 15
20 x 15

Cybex Seated Press
120 x 20
120 x 20
120 x 20

U Cable Row
80 x 15
80 x 15
80 x 15

Pressdown
100 x 15
100 x 15
100 x 15

OHead Extension
100 x 15
100 x 15
100 x 15

2 Arm Rev Pressdown
80 x 15
80 x 15
80 x 15


BWT 202

[masterschamp]

Saturday, July 16, 2011 LEGS

Leg Extensions
50 x 20
90 x 15
130 x 15
150 x 12

Horizontal Leg Press
210 x 20
270 x 15
330 x 12
410 x 10

Hacks ( I know the wt doesn't translate to BB, but this is just easier!)
135 x 25
225 x 15
315 x 12
405 x 10

One Leg Extension
65 x 12
65 x 12
65 x 12

Adductor
120 x 15
120 x 15

Abductor
120 x 15
120 x 15

Glute Kickback
40 x 15
40 x 15

Seated Leg Curl
110 x 12
110 x 12
110 x 12

Standing One Leg Curl
50 x 15
50 x 15
50 x 15

Lying Leg Curl
120 x 10
120 x 10

Calf Sled
120 x 25
160 x 20
160 x 20
160 x 20

Standing Raise
200 x 15
200 x 15
200 x 12

Seated Calf
2 plates x 15
2 plates x 15


BWT 202

[MrsHammer]

5'-8" is perfect height for LHW. You got time to bring up whatever needs improvement. My only advice would be to not get to hung up on staying ultra lean while trying to add mass. I know you already know this but sometimes we have to remind each other. Stay with 15-20 lbs of your goal weight: 198.25lbs = < 219lbs. Gotta feed the muscles to grow...Lisa says this to me almost everyday!

AH Ha! You are listening to me Hammer!

[masterschamp]

AH Ha! You are listening to me Hammer!

Lisa,
We are ALWAYS listening!!!!!!!:run: ;)


Keith

[mkris7]

"Its Hammer time"! Always food advice coming from him!

I am also 5'8 (on a good day! LOL) :)

Work outs are looking good. You hit it real hard! Keep up the great work:yep:

[masterschamp]

"Its Hammer time"! Always food advice coming from him!

I am also 5'8 (on a good day! LOL) :)

Work outs are looking good. You hit it real hard! Keep up the great work:yep:

Thanks....no sense in doing anything half ass. That's the way I approach everything.......
You gotta remember this is not life or death, though. You must always see the bigger picture....bodybuilding can be a reflectionof your character but it should never define who you are. What you do to make a difference in others' lives, particularly those you love, is FAR more important than anything you do on a stage in a pair posing trunks. I find nothing more pathetic than a middle aged, grown man who has his whole self worth tied into his perception of himself as a bodybuilder. I do this for fun...I compete very sporadically....it's the journey that I truly enjoy. I don't put anyone down....act like I know it all, or pretend to be the greatest thing since sliced bread because I have done well in competitions or trained for 3+ decades. Those are traits of an insecure person....something I think we all should be well beyond at this stage of our life. I like to share my knowledge and am willing to help anyone, but not in a condenscending manner. I very rarely talk about myself, but if I do...it is in relation to my training ..as in posting those recent training pictures, just so I could visually document the progress I have recently made. You will never hear me say how "awesome" I am looking or how I am going into my next show looking unreal with striations from my ass to my hairline! :dunno: I mean ...c'mon what's the point of that. Just be yourself and keep things in perspective, and know what is TRULY important in life.....that's how I live my life and that's how I approach my bodybuilding as well.

Keith

[Hammerfit]

Thanks....no sense in doing anything half ass. That's the way I approach everything.......
You gotta remember this is not life or death, though. You must always see the bigger picture....bodybuilding can be a reflectionof your character but it should never define who you are. What you do to make a difference in others' lives, particularly those you love, is FAR more important than anything you do on a stage in a pair posing trunks. I find nothing more pathetic than a middle aged, grown man who has his whole self worth tied into his perception of himself as a bodybuilder. I do this for fun...I compete very sporadically....it's the journey that I truly enjoy. I don't put anyone down....act like I know it all, or pretend to be the greatest thing since sliced bread because I have done well in competitions or trained for 3+ decades. Those are traits of an insecure person....something I think we all should be well beyond at this stage of our life. I like to share my knowledge and am willing to help anyone, but not in a condenscending manner. I very rarely talk about myself, but if I do...it is in relation to my training ..as in posting those recent training pictures, just so I could visually document the progress I have recently made. You will never hear me say how "awesome" I am looking or how I am going into my next show looking unreal with striations from my ass to my hairline! :dunno: I mean ...c'mon what's the point of that. Just be yourself and keep things in perspective, and know what is TRULY important in life.....that's how I live my life and that's how I approach my bodybuilding as well.

Keith

Very well said Keith, keepin it real......and my striations dont go to my hairline!

[masterschamp]

Very well said Keith, keepin it real......and my striations dont go to my hairline!

LOL!!!!! I don't know where the hell I came up with that one, Mike, but it sounded good!

Keith

[masterschamp]

Monday, July 18, 2011 DELTS/TRICEPS/MINI CHEST

Lateral Machine
20 x 20
30 x 15
40 x 12
50 x 10

DB Lateral
25 x 12
25 x 12
25 x 12
25 x 12

Seated Press
100 x 20
130 x 15
160 x 12
180 x 10
200 x 10

Upright BB Row
70 x 10
70 x 10
70 x 10

F Cable raise
70 x 12
70 x 12
70 x 12

Pressdown
100 x 25
120 x 20
140 x 15
160 x 12
180 x 10

OHead C Extension
80 x 15
100 x 15
100 x 15
100 x 15

2 Arm R Grip Pressdown
100 x 12
100 x 12
100 x 12
100 x 12

SUPERSET:
Pec Deck 100 x 15, 100 x 15, 100 x 12, 100 x 12, 100 x 12
BP Machine 150 x 15, 150 x 15, 150 x 12, 150 x 12, 150 x 12


BWT 202

Might be last post for a week....flying up to Pittsburgh tomorrow AM.If I get to the show I will try to get to meet everybody. In any case, good luck to all of you guys....you busted your asses and I know all of you will do great.

Keith

[HeavyDutyGuy]

Good luc Keith!

[masterschamp]

Good luc Keith!

James,
I wasn't there to compete...I was just on a family vacation to my hometown...didn't even make it over to the show. Next year.


Keith

[masterschamp]

Can't wait to get back in the gym today. First workout in a week after my vacation in Pittsburgh. Tried to individually congratulate everyone for their great showing at the Master's Nats, but in case I forgot someone, congratulations to all of you for your achievements. Classy bunch of guys... I heard no crybaby or delusional " I was robbed", bitching, whining, or moaning, regardless of placings, only the desire to get back to work and get better....that's what this sport is all about. Again, congratulations to all of you for an outstanding job.

Keith

[masterschamp]

Tuesday, July 26, 2011 BACK/REAR DELTS/TRAPS/MINI BICEPS

V Bar Pulldowns
100 x 15
130 x 12
160 x 12
180 x 10
180 x 10

Seated Row Machine
150 x 12
200 x 10
220 x 10
240 x 10

1 Arm DB Row
80 x 12
100 x 10
120 x 8
120 x 7

U Grip Pulldown
130 x 12
130 x 12
130 x 10

Dickersons
80 x 15
80 x 15
80 x 15

Rear Delt Machine
70 x 12
70 x 12
70 x 12
70 x 12

Hammer Shrugs
2 plates/side x 15
2 plates/side x 15
2 plates/side x 15

2 Arm Low Cable Curl
70 x 12
70 x 12
70 x 12
70 x 12

1 Arm Low Cable Row
30 x 12
30 x 12
30 x 12



BWT 198

[mrky03]

Keith, Wow you are looking bigger than ever brother! Hard to believe you're 55! Keeps me motivated looking at you guys a few years ahead of me!

[masterschamp]

Keith, Wow you are looking bigger than ever brother! Hard to believe you're 55! Keeps me motivated looking at you guys a few years ahead of me!

Thanks, Joel.....I am taking this thing to a whole new level for next year's Master's Nats. Pulling out all the stops, and leaving nothing behind.

Keith

[masterschamp]

Wednesday, July 27, 2011 MINI LEGS


SUPERSET:
Leg Extensions 100 x 15, 150 x 12, 150 x 12, 150 x 12
Leg Curl 100 x 12, 100 x 12, 100 x 12, 100 x 12

GIANT SET:
Hacks 2 plates x 12,12,12,10,10
SL Deadlifts 135 x 20,20,15,15,12
Walking Lunge 95 x approx 100 ft x 5

Standing Calf 100 x 30
200 x 20,20,15,15,12,12,10,10


BWT 198... still down a little form vacation

first time I had done walking lunges in a LONG time....not too proud to say I was hurting then and am still hurting NOW as I am writing this the next day!!:hypno:

[swingslammer]

Hey I just read all 6 pages....I am 46 and have been competing since 1980. I am in Afghanistan now and going CRAZY!! I have been deployed twice before and could not figure out why all these YAHOO (SP?) in the gym were driving me crazy , until my wife pointed out the last 2 times I was working night shift....now I go to the gym at "Normal" times and see all kinds of messed up stuff.

Anyway I will be checking in...thanks.

[masterschamp]

Hey I just read all 6 pages....I am 46 and have been competing since 1980. I am in Afghanistan now and going CRAZY!! I have been deployed twice before and could not figure out why all these YAHOO (SP?) in the gym were driving me crazy , until my wife pointed out the last 2 times I was working night shift....now I go to the gym at "Normal" times and see all kinds of messed up stuff.

Anyway I will be checking in...thanks.

Thanks for checking in

Keith

[masterschamp]

Thursday, July 28, 2011 CHEST/BICEPS

Wide Grip Hammer BP
1 plate/side x 20
1 plate + 25/side x 15
2 plates/side x 15
2 plates + 25/side x 12
3 plates/side x 10

Hammer Inc BP
1 plate/side x 15
1 plate +25/side x 12
2 plates/side x 12
2 plates +25/side x 10
2 plates +25/side x 10

Pec Deck
100 x 15
100 x 15
100 x 15
100 x 15

Seated Dip Machine
140 x 15
140 x 15
140 x 15
140 x 15

BB Curl
70 x 10
80 x 10
90 x 10
100 x 10

Seated Preacher
70 x 15
90 x 12
90 x 10
90 x 10

1 Arm Low Cable Curl
40 x 12
40 x 12
40 x 12


BWT 200

[mrky03]

Nice! Yes walking lunges will do that to a person! Great exercise! Keep us updated with the pics!

[KevinCouch]

Keith,
Your workouts look spot on. Keep up the great work.

BTW, I was just looking thru your thread and saw a pic of you and your son. He looks like a fine boy you have there! Great physique too. I'm sure you're really proud of him. Do you guys workout together often? Bet he can't hang with his old man on the weights......

[masterschamp]

Keith,
Your workouts look spot on. Keep up the great work.

BTW, I was just looking thru your thread and saw a pic of you and your son. He looks like a fine boy you have there! Great physique too. I'm sure you're really proud of him. Do you guys workout together often? Bet he can't hang with his old man on the weights......

Thanks, Kev.........yes, he's a great son and I am very proud of him. He's 21 , a Junior at FAU majoring in criminology. He has been my steady training partner for 3 years now. I train with him and my brother, so it's an all in the family thing! He has put on over 30 pounds of muscle in those three years totally natural...and as you can tell he has very little bodyfat.He really trains hard, and even though the "old man" still has him on the weights I am truly looking forward to the day he surpasses anything I have done. He's got off to a great start on this thing!

Keith

[mkris7]

ok.....here are two pictures from the gym. They are not the greatest,and I wasn't gonna hit all kinds of poses, but they give you an idea of the size/thickness/proportion I am carrying at 202. I am at @ 8-9% BF.My abs are all in , though not as tight as contest ready, of course, and I have good separation and cuts in my quads as well. There are veins and striations that are not easily visible in these pictures.......but they are there! I gotta get better at this picture thing! ;)

Keith

Sorry Got here a little late, missed those photos. You look great!
Nice size and symmetry and your 55? You don't look a day over 45!
Keep training hard, your gonna be dangerous on stage!

[masterschamp]

Friday, July 29, 2011 MINI BACK/MINI DELTS/MINI TRICEPS

U Grip Pulldowns
100 x 15
130 x 15
130 x 15

2 Arm Seated Row
130 x 15
130 x 15
130 x 15

Dickersons
100 x 12
100 x 12
100 x 12

Seated Press
100 x 20
130 x 20
130 x 15
130 x 15

DB Laterals
15 x 20
15 x 20
15 x 20

Front Cable Raise
80 x 15
80 x 15
80 x 15

Pressdown
100 x 20
100 x 20
100 x 20

OHead Cable Ext
100 x 20
100 x 20
100 x 20

2 Arm Rev Pressdown
80 x 15
80 x 15
80 x 15

BWT 200

[Mac]

Friday, July 29, 2011 MINI BACK/MINI DELTS/MINI TRICEPS




You call that a mini workout.

:dunno:

Looks like two days of workouts for me in one. Nice job.

[masterschamp]

You call that a mini workout.

:dunno:

Looks like two days of workouts for me in one. Nice job.

Thanks Steve.......the main thing with my "mini" sessions is to force as much blood as quickly as I can into the muscles.

Keith

[masterschamp]

Saturday, July 30, 2011 LEGS

Leg Extensions
70 x 20
100 x 15
130 x 12
150 x 10

Leg press
1 plate/side x 15
2 plates/side x 12
3 plates/side x 12
4 plates/side x 10
5 plates/side x 10
6 plates/side x 10

Hacks
1 plate/side x 12
2 plates/side x 10
3 plates/side x 10
4 plates/side x 10

Seated Leg Curl
90 x 12
100 x 10
100 x 10
100 x 10

Standing One Leg Curl
40 x 15
40 x 15
40 x 15
40 x 15

Calf Sled
100 x 20
150 x 15
200 x 10
200 x 10
200 x 10

Seated calf
2 plates x 15
2 plates x 15




BWT 200

[ayezer]

good leg workout lots volume

[masterschamp]

Monday, August 1, 2011 DELTS/TRICEPS/MINI CHEST

DB Laterals
15 x 20
15 x 15
20 x 15
25 x 12
30 x 10
35 x 8
30 x 8
25 x 10
20 x 10
15 x 12

Seated Press Machine
100 x 20
130 x 12
160 x 10
160 x 10
160 x 10

U BB Row
70 x 15
70 x 15
70 x 15

Cable Front Raise
60 x 12
60 x 12
60 x 12

Pressdown
100 x 25
120 x 20
130 x 15
140 x 12
150 x 10

Seated OHead Ext
100 x 15
130 x 12
160 x 10
160 x 10

2 Arm Rev Grip Pressdown
80 x 15
80 x 15
80 x 15

SUPERSET:
Pec Deck 100 x 15,100 x 15, 100 x 15,100 x 15,100 x 15
Seated BP 180 x 12,180 x 12,180 x 12,180 x 12,180 x 12

BWT 201

[KevinCouch]

Keith,
Just caught up with your recent workouts. Awesome stuff! I've adopted your mini workout approach with my chest this past week. I've worked it 3 times this week 1 major workout and 2 mini ones. I think it's working although every time I try and flex my pecs they kinda lock up from all the work. Hopefully I begin to notice more fullness in a couple of weeks..

[masterschamp]

Keith,
Just caught up with your recent workouts. Awesome stuff! I've adopted your mini workout approach with my chest this past week. I've worked it 3 times this week 1 major workout and 2 mini ones. I think it's working although every time I try and flex my pecs they kinda lock up from all the work. Hopefully I begin to notice more fullness in a couple of weeks..

That's great, Kevin.....although your physique is so complete I don't think there is much of anything you need to work on.It's cool to think I may have had any hand in helping you on your way to the Nationals.

Keith

[masterschamp]

Tuesday, Auugust 2, 2011 BACK/REAR DELTS/TRAPS/MINI BICEPS

V Grip Pulldowns
100 x 20
130 x 15
160 x 12
180 x 10
200 x 8

Seated Row
100 x 20
150 x 12
200 x 10
230 x 10

DB Row
70 x 15
90 x 12
110 x 10
110 x 10

U Grip Hammer Pulldown
2 plates/side x 15
2 plates/side x 12
2 plates/side x 12

Dickersons
80 x 15
80 x 15
80 x 15

Rear Delt Machine
70 x 15
70 x 15
70 x 15
70 x 15

DB Shrugs
70 x 20
70 x 20
70 x 20

2 Arm Low Cable Curl (facing pulley)
80 x 15
80 x 15
80 x 15

1 Arm Low Cable Curl (facing away from pulley)
30 x 15
30 x 15
30 x 15


BWT 202

[masterschamp]

Wednesday, August 3, 2011 MINI LEGS

GIANT SET:
Leg Extension 100 x 15, 100 x 15, 100 x 15, 100 x 15
Leg Curl 90 x 12, 90 x 12, 90 x 12, 90 x 12
Hacks 2 plates x 12,12,12,10,9

SUPERSET:
Smith squat 135 x 12,12,12,12,10
Seated Curl 90 x 10,10,10,10,10

Standing Calf raise
100 x 25,25,25,20,20,20,15


BWT 202

[masterschamp]

Thursday, August 4, 2011 CHEST/BICEPS

Flat Hammer BP
1 plate/side x 20
1 plate+25/side x 15
2 plates/side x 15
2 plates+25/side x 12
3 plates x 10

Smith Inc BP
135 x 20
185 x 15
225 x 10
255 x 8
275 x 6

DB Flyes
40 x 20
40 x 20
40 x 20
40 x 20

DB Pullovers
50 x 15
50 x 15
50 x 15

BWT Dips
BWT x 20
BWT x 20
BWT x 17

BB Curl
70 x 10
80 x 10
90 x 10
105 x 8

1 Arm Preacher (machine)
60 x 12
60 x 12
60 x 12

1 Arm Low Cable Curl (facing away from pulley)
40 x 12
40 x 12
40 x 12


BWT 203

[Hammerfit]

Thursday, August 4, 2011 CHEST/BICEPS

Flat Hammer BP
1 plate/side x 20
1 plate+25/side x 15
2 plates/side x 15
2 plates+25/side x 12
3 plates x 10

Smith Inc BP
135 x 20
185 x 15
225 x 10
255 x 8
275 x 6

DB Flyes
40 x 20
40 x 20
40 x 20
40 x 20

DB Pullovers
50 x 15
50 x 15
50 x 15

BWT Dips
BWT x 20
BWT x 20
BWT x 17

BB Curl
70 x 10
80 x 10
90 x 10
105 x 8

1 Arm Preacher (machine)
60 x 12
60 x 12
60 x 12

1 Arm Low Cable Curl (facing away from pulley)
40 x 12
40 x 12
40 x 12


BWT 203

Nice chest work, I really like the HS equipment, IMHO the best "free weight feel" machines that have ever been produced. I can work on my upper pecs on the HS Incline w/o destroying my delts

[masterschamp]

Nice chest work, I really like the HS equipment, IMHO the best "free weight feel" machines that have ever been produced. I can work on my upper pecs on the HS Incline w/o destroying my delts

You can tell from my joural that I love Hammer Strength equipment for the very same reason, Mike. It allows me to get that free weight feel without destroying my joints, particularly the shoulders.

Keith

[masterschamp]

Friday, August 5, 2011 MINI BACK/MINI DELTS/MINI TRICEPS

U Grip Pulldown
100 x 20
150 x 15
150 x 12
150 x 10

Seated Row
120 x 15
120 x 15
120 x 15

Dickersons
80 x 15
80 x 15
80 x 15

Seated Press
70 x 20
70 x 20
70 x 20

U Cable Row
70 x 15
70 x 15
70 x 15

DB Lateral
20 x 15
20 x 15
20 x 15

Pressdown
100 x 15
100 x 15
100 x 15

OHead C Ext
80 x 15
80 x 15
80 x 15

2 Arm Rev Grip Pressdown
70 x 15
70 x 15
70 x 15


BWT 203

[masterschamp]

Saturday,August 6, 2011 LEGS

Leg Extension
100 x 15
130 x 15
150 x 12
170 x 12

Leg Press
2 plates x 20
4 plates x 15
6 plates x 15
8 plates x 12
10 plates x 10
12 plates x 10

Hacks
2 plates x 15
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 8

1 Leg Extension
60 x 15,15,15


Seated Leg Curl
70 x 15
90 x 12
100 x 12
100 x 10
100 x 10

Standing 1 Leg Curl
40 x 15,15,15

Lying Leg Curl
100 x 15,15,15

Calf Sled
100 x 25
150 x 20
200 x 15,15,15

Standing Raise
300 x 10,10

Seated Calf Raise
2 plates x 20,18,15



BWT 203

[Mac]

I see that your BWT is slowly moving up! Your workouts are insane and it keeps me motivated to keep up with you. How tall are you?

[masterschamp]

I see that your BWT is slowly moving up! Your workouts are insane and it keeps me motivated to keep up with you. How tall are you?

Thanks Steve, that's the plan...slowly bring my weight up to the 220 range and then go from there. I am 5'8''.

Keith