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  1. #16
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Are you still doing this all from the comfort of your home gym or do you venture out from time to time?
    Hey Sunny,
    AM workouts are at the West Palm Beach Powerhouse Gym. PM workouts are at my home gym:gym3.jpggym4.jpggym5.jpggym6.jpggym1.jpg

  2. #17
    OLYMPIAN Sunnyday's Avatar
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    ^awesome setup!
    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

  3. #18
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    Wednesday, August 5, 2015 AM QUADS/ABS

    Leg Extension
    100 x 15
    120 x 12
    130 x 10
    140 x 8

    Hacks
    2 plates x 15
    4 plates x 12
    6 plates x 10
    8 plates x 8

    Smith Squats
    135 x 15
    185 x 12
    225 x 10
    275 x 8

    Lunges (25 lb db's)
    4 sets 15 reps


    ABS:
    4 cycles of 4 exercises 15 reps per set


    BWT 194
    Last edited by masterschamp; 08-05-2015 at 08:09 AM.

  4. #19
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    Wednesday, August 5, 2015 PM HAMS/CALVES

    Standing One Leg Curls
    25 x 15
    30 x 12
    35 x 10
    40 x 6

    Lying Leg Curls
    75 x 15
    90 x 12
    100 x 10
    110 x 8

    SL Deadlift
    135 x 15
    185 x 12
    185 x 10
    185 x 8

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


    Standing Calf Raise
    150 x 15
    200 x 15
    250 x 15
    250 x 15

    Seated Calf Raise
    2 plates x 20
    2 plates x 15
    2 plates x 15
    2 plates x 12

    Calf Sled
    150 x 15
    200 x 12
    200 x 10
    220 x 8



    BWT 195

  5. #20
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    Thursday, August 6, 2015 AM CHEST/ABS

    Incline Cable Flyes
    40 x 15
    45 x 12
    50 x 10
    55 x 8

    Inc Hammer BP
    2 plates x 15
    4 plates x 12
    6 plates x 10
    6 plates + 25's x 8

    DB B Press
    70 x 15
    80 x 12
    90 x 10
    100 x 8

    Pec Deck
    70 x 15
    80 x 12
    90 x 10
    100 x 8

    Dip Machine
    140 x 15
    140 x 12
    160 x 10
    180 x 8

    DB Pullovers
    50 x 12
    50 x 12
    50 x 12
    50 x 12


    ABS: 4 cycles 4 exercises 15 reps per set


    BWT 193

  6. #21
    OLYMPIAN masterschamp's Avatar
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    Thursday, August 6, 2015 PM DELTS/TRICEPS

    Seated Press
    95 x 12
    115 x 10
    135 x 8
    145 x 6

    DB Lateral
    20 x 12
    25 x 10
    30 x 8
    35 x 6

    Upright BB Row
    45 x 12
    55 x 10
    65 x 8
    75 x 6

    Pressdowns
    100 x 12
    120 x 10
    140 x 8
    160 x 6

    Lying Extension
    70 x 12
    80 x 10
    90 x 8
    100 x 6

    DB Kickback
    30 x 12
    35 x 10
    40 x 8
    45 x 6


    BWT 193

  7. #22
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    Friday, August 6, 2018 AM BACK/R DELTS/TRAPS/ABS


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

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

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

    Seated Cable Row
    130 x 15
    150 x 12
    170 x 10
    190 x 8

    Dickersons
    110 x 10
    110 x 10
    110 x 10
    110 x 10

    Read Delt Machine
    100 x 12
    110 x 10
    120 x 8
    120 x 6

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


    ABS; 3 cycles 3 exercises 15 reps per set



    BWT 193

  8. #23
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    Friday, August 6, 2105 PM BICEPS

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

    BB Curl
    70 x 12
    80 x 10
    90 x 8
    100 X 6

    DB Conc Curl
    35 x 12
    35 x 10
    40 x 8
    45 x 6


    BWT 195

  9. #24
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    Saturday, August 8, 2015 AM QUADS/HAMS/CALVES

    Leg Extension
    70 x 15
    90 x 12
    120 x 10
    150 x 6

    Squats
    135 x 15
    185 x 12
    225 x 10
    275 x 8
    315 x 6

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

    Lunges
    35 LB DB x 10 each leg 4 sets


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

    Lying Leg Curl
    90 x 12
    100 x 10
    110 x 8
    120 x 6

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

    Standing Calf Raise
    200 x 15
    240 x 12
    260 x 10
    280 x 8

    Seated Calf Raise
    2 plates x 15
    2 plates x 12
    3 plates x 10
    3 plates x 8

    Calf Sled
    200 x 15
    200 x 15
    200 x 13
    200 x 10



    BWT 195
    Last edited by masterschamp; 08-10-2015 at 06:18 AM.

  10. #25
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    Monday, August 10, 2015 AM CHEST/DELTS/TRICEPS

    Hammer Inc
    2 plates x 12
    4 plates x 10
    3 plates x 8
    3 plates x 6

    Hammer Decline
    2 plates x 12
    4 plates x 10
    3 plates x 8
    3 plates x 6

    Pec Deck
    80 x 12
    100 x 10
    120 x 8
    140 x 6

    Seated Press Machine
    100 x 12
    130 x 10
    150 x 8
    170 x 6

    DB Lateral
    25 x 12
    25 x 10
    30 x 8
    35 x 6

    U BB Row
    60 x 12
    70 x 10
    80 x 8
    80 x 6

    Pressdown
    100 x 12
    130 x 10
    150 x 8
    160 x 6

    Lying Extension
    70 x 12
    80 x 10
    90 x 8
    100 x 6

    DB Kickbacks
    25 x 15
    30 x 12
    35 x 10
    40 x 8


    ABS: 4 cycles 4 exercises 12 reps per set


    BWT 195


    Had to combine AM and PM training today. Taking my son to college to play football and STUDY!!! Back posting in a few days

  11. #26
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    Back from taking Kyle to college.......in the gym tomorrow

  12. #27
    OLYMPIAN Sunnyday's Avatar
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    Gym time FTW!
    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

  13. #28
    OLYMPIAN masterschamp's Avatar
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    Tuesday, August 18, 2015 AM CHEST/ABS

    Flat Hammer BP
    2 plates x 15
    4 plates x 12
    6 plates x 10
    6 plates x 8

    Inc Hammer BP
    2 plates x 12
    4 plates x 10
    6 plates x 8
    6 plates x 6

    Low Cable Crossovers
    40 x 15
    50 x 12
    50 x 12
    50 x 12

    Inc DB Flyes
    40 x 15
    50 x 12
    50 x 12
    50 x 12

    DB Pullovers
    50 x 15
    50 x 15
    50 x 15

    Machine Dips
    120 x 15
    160 x 12
    160 x 12
    160 x 12

    ABS: 4 cycles 4 exercises 15 reps per set


    BWT: 191

  14. #29
    OLYMPIAN Sunnyday's Avatar
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    Hey Keith. I stumbled across this article and thought of you and Kyle. Thought you both might enjoy it.

    https://www.t-nation.com/training/the-walk-on
    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

  15. #30
    OLYMPIAN masterschamp's Avatar
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    I recently posted this on my facebook page Sunny:



    Kyle worked so hard the last 4 years, I can't begin to tell you how proud I am of him. He missed a lot of parties and nights out......he didn't even go out on graduation night because he had to squat the next day! I pushed him hard at times, but life is hard, and I wanted him to understand he could have anything if he was willing to work for it. In the end,HE was the one pushing himself harder than I ever had. He learned the most valuable lesson in life that I could have taught him as a father. I knew ALL of it was worth it when on signing day he called me aside and hugged me, saying "I love you dad, thanks for pushing me so hard." I would never trade that moment for all the money in the world. I would play videos like this one for him from time to time..... there are lessons in those videos we all can learn from.





    How Bad Do You Want It? (Success) HD
    "When you want to succeed as bad as you want to breathe, then you'll be successful" You can download the mp3 version of this speech for your iPods/iPhones he...








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