Page 1 of 8 123 ... LastLast
Results 1 to 15 of 118
  1. #1
    OLYMPIAN masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,839
    Rep Power
    1019880

    Default Masterschamp training journal

    Had been posting for years on the Master's thread, but decided to start posting my workouts here as the master's section has been really slow. I am currently beginning training for next July's Master's Nationals. I will be in the Over 60 class as I turn 60 next June. I'll start putting up the workouts tomorrow. This is how I look today 352 days from next year's contest:11760306_1147149028634406_4228168509102129981_n.jpg

  2. #2
    OLYMPIAN masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,839
    Rep Power
    1019880

    Default

    Friday, July 31, 2015 AM BACK/REAR DELTS/TRAPS

    Wide Grip PD
    100 x 20
    130 x 12
    160 x 10
    180 x 8
    200 x 6

    Seated Hammer Rows
    2 plates x 15
    4 plates x 10
    4 plates + 25 plates x 8
    6 plates x 6

    DB Row
    75 x 12
    85 x 10
    95 x 8
    105 x 6

    Dickersons
    100 x 12
    110 x 10
    110 x 10
    110 x 10

    Rear Delt Machine
    80 x 12
    90 x 10
    100 x 8
    110 x 6

    Hammer Shrugs
    2 plates x 12
    4 plates x 10
    6 plates x 8
    8 plates x 6

    ABS: 4 cycles 4 exercises 15 reps each excercise


    BWT 195
    Last edited by masterschamp; 07-31-2015 at 07:43 AM.

  3. #3
    OLYMPIAN
    Join Date
    Feb 2009
    Posts
    1,246
    Rep Power
    2147663

    Default

    I'll be following.best of luck.

  4. #4
    Managing Dir., Rx Muscle Forums Curt James's Avatar
    Join Date
    Feb 2009
    Location
    Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
    Posts
    49,982
    Rep Power
    2149288

    Default

    (Googles Dickersons)

    Training journals... you learn stuff!

  5. #5
    OLYMPIAN
    Join Date
    Feb 2009
    Posts
    1,246
    Rep Power
    2147663

    Default

    Quote Originally Posted by Curt James View Post
    (Googles Dickersons)

    Training journals... you learn stuff!
    I asked that question a wild back!!!

  6. #6
    OLYMPIAN masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,839
    Rep Power
    1019880

    Default

    Quote Originally Posted by supbro! View Post
    i'll be following.best of luck.
    thx!

  7. #7
    OLYMPIAN masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,839
    Rep Power
    1019880

    Default

    Quote Originally Posted by Curt James View Post
    (Googles Dickersons)

    Training journals... you learn stuff!
    Learned those from John DeFendis

  8. #8
    OLYMPIAN masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,839
    Rep Power
    1019880

    Default

    Saturday, August1, 2015 LEGS

    Leg Extensions
    100 x 15
    120 x 12
    130 x 10
    150 x 8

    Squats
    135 x 15
    225 x 10
    275 x 8
    305 x 6

    Leg Press
    6 plates x 12
    8 plates X 10
    10 plates x 8
    12 plates x 6

    Hacks
    2 plates x 12
    4 plates x 10
    6 plates x 8
    8 plates x 6

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

    Standing One Leg Curl
    25 x 15
    30 x 12
    35 x 10
    40 x 8

    Lying Leg Curl
    75 x 15
    90 x 12
    110 x 10
    115 x 8

    Seated Leg Curl
    70 x 15
    80 x 12
    90 x 10
    100 x 8

    Seated Calf Raise
    1 plate x 15
    2 plates x 12
    3 plates x 10

    Calf Sled
    160 x 15
    200 x 12
    240 x 10

    Standing Calf
    150 x 15
    200 x 12
    250 x 10

    Donkey Machine
    260 x 15
    340 x 12
    400 x 10


    ABS: 3 cycles of 3 exercises 15 reps per set


    BWT 194

  9. #9
    OLYMPIAN masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,839
    Rep Power
    1019880

    Default

    Monday, August 3, 2015 AM CHEST

    Incline Smith BP
    135 x 15
    185 x 12
    205 x 10
    235 x 8

    Flat DB B Press
    70 x 12
    80 x 10
    90 x 8
    100 x 6

    Hammer Decline BP
    2 plates x 15
    4 plates x 12
    3 plates x 8
    3 plates x 6

    DB Flyes
    35 x 15
    45 x 12
    55 x 10
    60 x 8

    BWT Dips 3 sets max reps


    ABS: 4 cycle 4 exercises 12 reps per set


    BWT: 195

  10. #10
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,484
    Rep Power
    2147953

    Default

    I'm in. Solid stuff as always!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  11. #11
    OLYMPIAN masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,839
    Rep Power
    1019880

    Default

    Quote Originally Posted by Sunnyday View Post
    I'm in. Solid stuff as always!
    THX Sunny!

  12. #12
    OLYMPIAN masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,839
    Rep Power
    1019880

    Default

    Monday, August 3, 2015 PM DELTS/TRlCEPS

    Machine Laterals
    50 x 15
    60 x 12
    70 x 10
    80 x 8

    Seated Machine Press
    100 x 15
    120 x 12
    140 x 10
    160 x 8

    DB Laterals
    25 x 15
    25 x 12
    25 x 10
    25 x 10

    Upright BB Row
    40 x 15
    50 x 12
    60 x 10
    60 x 8

    Pressdown
    100 x 15
    120 x 12
    140 x 10
    160 x 8

    Seated EZ Bar Extension
    45 x 15
    65 x 12
    85 x 8
    105 x 6

    One Arm Machine Extension
    40 x 15
    50 x 12
    60 x 10
    60 x 8

    Reverse Presssdown (1 arm)
    40 x 15
    45 x 12
    50 x 10
    50 x 8


    BWT 195
    Last edited by masterschamp; 08-03-2015 at 08:18 PM.

  13. #13
    OLYMPIAN masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,839
    Rep Power
    1019880

    Default

    Tuesday, August 4, 2015 AM BACK/R DELTS/TRAPS/ABS

    Wide Grip Pulldowns
    100 x 15
    130 x 12
    150 x 10
    170 x 8

    BB Rows
    135 x 10
    185 x 12
    225 x 8
    225 x 6

    DB Rows
    70 x 12
    80 x 10
    90 x 8
    100 x 6

    Seated Cable Rows
    130 x 12
    150 x 10
    160 x 8
    180 x 6

    Dickersons
    110 x 12
    110 x 12
    110 x 12
    110 x 12

    R Delt MAchine
    80 x 12
    90 x 10
    100 x 8
    110 x 6

    Hammer Shrugs
    4 plates x 12
    6 plates x 10
    8 plates x 8
    8 plates x 6

    ABS: 4 cycles 4 exercises 15 reps each set

    BWT 194

  14. #14
    OLYMPIAN masterschamp's Avatar
    Join Date
    Oct 2009
    Location
    SoFlo
    Posts
    1,839
    Rep Power
    1019880

    Default

    Tuesday, August 4, 2015 PM BICEPS

    Alt DB Curls
    25 x 12
    30 x 10
    35 x 8
    40 x 6

    EZ BB Curl
    50 x 12
    60 x 10
    70 x 8
    80 x 6

    DB Conc Curl
    25 x 12
    30 x 10
    35 x 8
    40 x 6


    BWT 195

  15. #15
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,484
    Rep Power
    2147953

    Default

    Are you still doing this all from the comfort of your home gym or do you venture out from time to time?
    Last edited by Sunnyday; 08-04-2015 at 10:30 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

Page 1 of 8 123 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •