Masterschamp training journal

[masterschamp]

Generally follow a 4 on 1 off pattern, but I will train as many as 7-8 days in a row if I feel recovered

[masterschamp]

Friday, June 24,2016 AM CHEST

Inc BP
135 x 15
185 x 12
225 x 8
225 x 8
225 x 6

Inc Cable Flyes
35 x 20
40 x 15
45 x 12
50 x 10
55 x 8

Seated Cybex BP
150 x 20
200 x 10
240 x 8
240 x 8

Hammer Dips
2 plates x 15
2 plates + 25 x 10
2 plates + 25 x 10
2 plates + 25 x 10

SUPERSET
Low Inc DB Flyes 40 x 15,40 x 12, 40 x 12, 40 x 12
Cable Crossovers 45 x 12, 45 x 12, 45 x 12, 45 x 12

DB Pullover
50 x 12
50 x 12
50 x 12


BWT 194




PM TRICEPS/ABS

Pressdowns 12/12's
80 x 12
80 x 12
80 x 12
80 x 12
80 x 12

CG BP
135 x 12
185 x 10
185 x 10
185 x 10

SUPERSET:
Seated Cable Ext 50 x 12,50 x 12,50 x 12,50 x 12
Pressdowns 100 x 10, 100 x 10, 100 x 10, 100 x 10

Cable Kickback
40 x 12
40 x 12
40 x 12
40 x 12


3 TRI SETS OF THE FOLLOWING 15 REPS PER SET:
Roman Chair
Leg Raise
Hypers
Twists 100 reps


BWT 193

[masterschamp]

Current Meal Schedule

MEAL 1 post workout

6 egg whites
1 yolk
1/2 cup grits

Meal 2
6 0z beef
1/2 cup rice
green veg

Meal 3
6 oz chicken breast
sweet potato
salad

Meal 4 post workout
6 oz beef
1/2 cup rice
broccoli


Meal 5
6 egg whites
1/2 cup oatmeal



I am actually growing AND leaning out on this schedule..... NO CARDIO..... Never needed a lot of calories. Hard dieting begins September 1

[Sunnyday]

Bigger AND leaner = win-win!

[masterschamp]

Saturday, June 25, 2016 AM BACK/CALVES

Wide Grip PD
120 x 15
140 x 12
160 x 10
180 x 8
180 x 6

Close Grip Dickersons
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12

High Rope Pulls
100 x 12
100 x 12
100 x 12
100 x 12

Seated Cable Row
150 x 12
170 x 10
170 x 10
170 x 10

Wide Grip Dickersons
110 x 15
110 x 15
110 x 15

Low Hammer Row
2 plates x 15
3 plates x 12
3 plates x 12
3 plates x 12

Standing Raise
200 x 20
250 x 15
250 x 15
250 x 15

Donkey Raise
300 x 10
300 x 10
300 x 10
300 x 10




PM BICEPS

BB Curls 12/12's
40 x 12
40 x 12
40 x 12
40 x 12
40 x 12

BB Curls
80 x 10
80 x 8
80 x 8
80 x 8

Seated Preacher Cable Curls
50 x 10
50 x 10
50 x 10

DB Hammer Curl
30 x 8
30 x 8
30 x 8

SUPERSET:
Standing DB Conc Curl 25 x 12, 25 x 12, 25 x 12, 25 x 12, 25 x 12
Seated Cable Conc Curl 20 x 12, 20 x 12 20 x 12, 20 x 12, 20 x 12


BWT 195

[masterschamp]

Monday, June 27, 2016 AM DELTS/ABS

Seated Machine Laterals 12/12's
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12

1 Arm Machine Laterals
40 x 12
40 x 12
40 x 12
40 x 12

Seated Hammer PBN
2 plates x 15
4 plates x 12
4 plates x 12
4 plates x 10
4 plates x 8

Seated Cybex Press
150 x 15
150 x 15
150 x 15

BB Front Raise
40 x 10
40 x 10
40 x 10

Rear Delt Machine
80 x 12
80 x 12
80 x 10
80 x 10

Hammer Shrugs
6 plates x 10
6 plates x 10
6 plates x 10


BWT 195


NO PM WORKOUT ON DELT DAY

[masterschamp]

Tuesday, June 28, 2016 AM QUADS

Leg Extensions 12/12's
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12

Squat
135 x 12
185 x 10
225 x 8
275 x 6
275 x 6
275 x 6

Leg Press
4 plates x 10
6 plates x 10
8 plates x 8
8 plates x 8
8 plates x 6

Hacks
4 plates x 10
4 plates x 10
4 plates x 10

SUPERSET:
Mach Leg Press 200 x 12, 200 x 12, 200 x 12, 200 x 12
Leg Extensions 70 x 12, 70 x 12, 60 x 12, 50 x 12



PM HAMS/CALVES

Lying Leg Curl 12/12's
75 x 12
75 x 12
75 x 12
65 x 12
65 x 12

SL DL 12/12's
95 x 12
95 x 12
95 x 12
85 x 12
85 x 12

1 Leg Seated Curl
50 x 10
50 x 10
50 x 10

2 Leg Seated Curl
110 x 10
110 x 10
110 x 10

DB Lunge
25 x 10
25 x 10
25 x 10

Glute KB
50 x 8
50 x 8
50 x 8

Adductor
100 x 12
100 x 12
100 x 12

Abductor
100 x 12
100 x 12
100 x 12

Standing Calf
250 x 12
250 x 12
250 x 12
250 x 12

Donkey Raise
300 x 12
300 x 12
300 x 12

Seated Calf
3 plates x 12
3 plates x 12
3 plates x 12


BWT 195

[masterschamp]

It's been 4 weeks of John DeFendis style training and seeing significant changes. Training as hard now as I did when I was 30! NO COUNTING MACROS OR MICROS....NO CARDIO.....just kick ass training,and clean eating. VERY excited about what I can bring to the stage in 5 months. Everyone have a happy 4th!

[masterschamp]

Back from Orlando vacation. Had a great time. Now it's all business till the show!20160714_114958.jpg

[masterschamp]

July 18, 2016:
Back at it....contest is November 12. Have a really 8 weeks behind me, weighing 188 right now in great shape and have alot of time to get to 175, so I should be REALLY tight come show time.


AM CHEST

Inc Cable Flyes
35 x 20
40 x 15
45 x 12
50 x 10
55 x 8

Incline Hammer
2 plates x 20
4 plates x 12
4 plates x 10
4 plates x 10
4 plates x 8

Cybex Machine Press
160 x 12
220 x 10
220 x 10
220 x 10

SUPERSET:
Flat DB Flyes 40 x 15,40 x 15, 40 x 15
Crossovers 45 x 12,45 x 12,45 x 12

DB Pullovers
50 x 12
50 x 12
50 x 12


BWT 188

[masterschamp]

July 18, 2106 TRICEPS/ABS

Pressdowns 12/12's
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12

Close Grip BP
135 x 10
185 x 10
185 x 10
185 x 10

SUPERSET:
Seated OH C Ext 100 x 12, 100 x 12, 100 x 12, 100 x 12
Pressdowns 100 x 12, 100 x 12, 100 x 12, 100 x 12

1 Arm C Kickback
40 x 10
40 x 10
40 x 10


3 GIANT SETS of following for 15 reps/set:

Roman Chair
Leg Raise
Hypers

Twists 100 reps


BWT 187.8

[masterschamp]

July 19, 2016 AM BACK/ABS

Wide Grip PD
100 x 20
150 x 12
170 x 10
170 x 10
170 x 10

Close Grip Dickersons
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

High Rope Pulls
100 x 12
100 x 12
100 x 12

Wide Grip Dickersons
100 x 15
100 x 15
100 x 15

Seated Cable Row
150 x 12
150 x 12
150 x 12

Standing 1 Arm C Row
70 x 12
70 x 12
70 x 12

3 GIANT SETS of the following, 15 reps/set
Roman Chair
Leg Raise
Rev Crunch
Twists 100


BWT 188.0



PM BICEPS/CALVES

BB Curl 12/12's

60 x 12
60 x 12
60 x 12
60 x 10
60 x 10

BB Curl
90 x 6
90 x 6
90 x 6

DB Hammer Curl
30 x 8
30 x 8
30 x 8

Seated Cable Preacher
50 x 10
50 x 10
50 x 10

SUPERSET:
DB Conc Curl 25 x 12, 25 x 12, 25 x 12, 25 x 12, 25 x 12
Seated C Conc 20 x 12, 20 x 12, 20 x 12, 20 x 12, 20 x 12



Standing Calf
220 x 10
220 x 10
220 x 10
220 x 10

Donkey Calf
250 x 12
250 x 12
250 x 12
250 x 12


BWT 187.3

[masterschamp]

July 20, 2016 DELTS/ABS

Seated Mach Laterals 12/12's
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12

1Arm Seated Laterals
30 x 15
30 x 15
30 x 15
30 x 15

Seated Hammer Press
2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 12

Front BB Raise
40 x 12
40 x 12
40 x 12

Seated Cybex Press
140 x 12
140 x 12
140 x 12
140 x 12

Bent Cable Laterals
25 x 12
25 x 12
25 x 12
25 x 12

Hammer Shrugs
2 plates x 15
2 plates x 15
2 plates x 15


3 GIANT SETS of the following for 15 reps/set
Roman Chair
Leg Raise
Hypers
Twists 100


BWT 187.4

[masterschamp]

Tuesday, July 26, 2016 AM QUADS

Leg Extension 12/12's
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12

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

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

SUPERSET
Cybex Seated Press 220 x 12, 220 x 12, 220 x 12, 220 x 12
Leg Extensions 40 x 12, 40 x 12, 40 x 12, 40 x 12


BWT 188

[masterschamp]

Tuesday, July 26,2016 PM HAMS/GLUTES/CALVES/ABS

Lying Leg Ext 12/12's (12sec rest between sets)
70 x 12
70 x 12
70 x 12
60 x 12
60 x 10

SL Deadlift 12/12's ( 12 sec rest between sets)
95 x 12
95 x 12
95 x 12
95 x 10
95 x 8

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

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

Glute KB
50 x 12
50 x 12
50 x 12

Abbductor
100 x 15
100 x 15
100 x 15

Adductor
100 x 15
100 x 15
100 x 15

Standing Calf
200 x 12
200 x 12
200 x 12
200 x 12

Donkey Calf
300 x 10
300 x 10
300 x 10

Seated Calf
3 plates x 12
3 plates x 10
3 plates x 10

3 GIANT SETS of the following 15 reps/set:
Roman Chair
Leg Raise
Rope Crunch
Twists 100


BWT 187