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Thread: Masterschamp training journal
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07-30-2015, 08:05 PM #1
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
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07-31-2015, 07:42 AM #2
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 195Last edited by masterschamp; 07-31-2015 at 07:43 AM.
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07-31-2015, 03:28 PM #3
- Join Date
- Feb 2009
- Posts
- 1,268
- Rep Power
- 2147710
I'll be following.best of luck.
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07-31-2015, 03:54 PM #4
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149337
(Googles Dickersons)
Training journals... you learn stuff!
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07-31-2015, 06:05 PM #5
- Join Date
- Feb 2009
- Posts
- 1,268
- Rep Power
- 2147710
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07-31-2015, 07:19 PM #6
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07-31-2015, 07:20 PM #7
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08-03-2015, 07:30 AM #8
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
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08-03-2015, 07:35 AM #9
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
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08-03-2015, 07:57 AM #10
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
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08-03-2015, 08:12 PM #11
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08-03-2015, 08:18 PM #12
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 195Last edited by masterschamp; 08-03-2015 at 08:18 PM.
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08-04-2015, 07:36 AM #13
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
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08-04-2015, 10:02 PM #14
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
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08-04-2015, 10:30 PM #15
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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