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  1. #1
    OLYMPIAN masterschamp's Avatar
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    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
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    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
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    Default

    I'll be following.best of luck.

  4. #4
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Default

    (Googles Dickersons)

    Training journals... you learn stuff!

  5. #5
    OLYMPIAN
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    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
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    Quote Originally Posted by supbro! View Post
    i'll be following.best of luck.
    thx!

  7. #7
    OLYMPIAN masterschamp's Avatar
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    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
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    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
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    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
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    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
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    Quote Originally Posted by Sunnyday View Post
    I'm in. Solid stuff as always!
    THX Sunny!

  12. #12
    OLYMPIAN masterschamp's Avatar
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    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
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    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
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    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
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    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

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