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  1. #31
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    ^^^^ VERY cool.

    And what an awesome home gym, too.

  2. #32
    OLYMPIAN masterschamp's Avatar
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    Friday, August 21, 2015 BICEPS/TRICEPS/ABS

    SUPERSET:
    Pressdowns 100 x 15 120 x 10 120 x 10 120 x 10
    Preacher Curls 70 x 12 80 x 10 80 x 10 80 x 10

    SUPERSET:
    Standing OH EZ Ext 60 x 12 80 x 10 80 x 10 80 x 10
    DB Curls 25 x 12 30 x 10 30 x 10 30 x 10

    SUPERSET:
    Seated OH EZ Ext 80 x 10 100 x 10 100 x 10
    BB Curls 80 x 10 80 x 10 80 x 10

    SUPERSET:
    Standing C Curl 40 x 10 40 x 10 40 x 10
    Rev Cable Ext 70 x 12 70 x 12 70 x 12

    SUPERSET:
    DB Conc Curl 30 x 12 30 x 12 30 x 12
    DB Kickback 30 x 12 30 x 12 30 x 12


    ABS: 4 cycles of 4 exercises 12 reps per set

    BWT 192

  3. #33
    OLYMPIAN Puma's Avatar
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    Quote Originally Posted by Curt James View Post
    (Googles Dickersons)

    Training journals... you learn stuff!
    Ditto. Have done them but never put a name to them.
    Impressive home gym!

  4. #34
    OLYMPIAN masterschamp's Avatar
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    Saturday, August 22, 2015 QUADS/HAMS/CALVES

    Leg Ext
    100 x 12
    120 x 12
    130 x 10
    160 x 10

    Leg Press
    6 plates x 10
    8 plates x 8
    12 plates x 8
    14 plates x 6
    16 plates x 6

    Hacks
    2 plates x 10
    4 plates x 8
    6 plates x 8
    4 plates x 5

    1 leg extension
    45 x 15
    45 x 15
    45 x 15


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

    Standing One Leg Curl
    30 x 12
    30 x 12
    30 x 12
    30 x 12

    Lying Leg Curl
    90 x 10
    100 x 8
    100 x 8
    100 x 8


    Seated Calf Raise
    2 plates x 20
    3 plates x 15
    4 plates x 8

    Standing Calf
    150 x 15
    200 x 12
    250 x 10
    250 x 10

    Calf Sled
    160 x 12
    200 x 10
    200 x 10


    BWT 193
    Last edited by masterschamp; 08-22-2015 at 06:24 PM.

  5. #35
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    (reviews numbers)

    Forget it. I'm taking up knitting.

    ...

    J/k

    Motivating reading, masterschamp. Have a great weekend!

  6. #36
    OLYMPIAN masterschamp's Avatar
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    Started to put my training up here in August, but have been away from the boards for awhile.....life stuff!!!...I am going to get back up on stage this upcoming year. Southern States and Master's Nats for sure. Maybe the West Palm too.......won the whole thing as a 50+ competitor last time ( first and only time that ever happened).....It would be way cool to do that as a 60 year old!!. I am not starting any real dieting through the holidays, but I am going to start posting my training as of tomorrow. Just another tool to keep me on track and focused.

  7. #37
    OLYMPIAN masterschamp's Avatar
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    ok.......this is about the 3rd time!!! Won't be doing the over 60 master's nats this year. Timing just did't work out with some other life stuff!..BUT....I am now... REALLY. honestly!! , training for a contest in November...Florida Gold Cup..which is a qualifier for the Team Universe. Always wanted to do it, so here goes. I have been training hard for 1 month now, 4 on, 1 off AM/PM double split and things are already starting to come together. No HARD dieting yet, but I have cleaned it up alot...nothing but good food now. I am going to start to post a monthly pic to monitor progress, so I will be putting those up. The pic I am putting up here is the most recent I have. Turned 60 on June 6th!...But still feel like 30!!!!

    Yesteday's AM training: (only 1 session on DELT day)

    DB Machine Laterals 12/12 (Do 12 hold count for 12 do next set)
    20 x 12
    20 x 12
    20 x 12
    20 x 12
    20 x 12

    DB Laterals
    25 x 10
    30 x 8
    35 x 6
    35 x 6

    Seated DB Press
    40 x 15
    55 x 12
    60 x 10
    60 x 10

    Seated Machine Press
    120 x 12
    140 x 10
    140 x 10
    140 x 10

    Front BB raise
    40 x 12
    40 x 12
    40 x 12

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

    Hammer Shrug
    225 x 12
    315 x 10
    315 x 10

    ABS:
    3 cycle of 15 reps each
    Reverse Crunch
    Leg Raise
    Rope Crunch
    Twists 100

    BWT 192



    11760306_1147149028634406_4228168509102129981_n.jpg

  8. #38
    OLYMPIAN Sunnyday's Avatar
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    Looking great! 60 years young, feeling 30 years younger than your age, and looking better than most 30-year-olds!
    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

  9. #39
    OLYMPIAN masterschamp's Avatar
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    Sorry....that wasn't the pic I intended to post.....that was actually from a year ago. This is the most recent gym pic with my son Kyle.IMG_20150505_211132570.jpg

  10. #40
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Happy belated Birthday! Great pic with your son.

  11. #41
    OLYMPIAN masterschamp's Avatar
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    Friday, June 10,2016 LEGS

    AM QUADS

    Leg Extensions (12/12's) 12 reps count to 12 do 12 more, etc.,
    100x 12
    100 x 12
    100 x 12
    100 x 10
    100 x 9

    SQUAT
    135 x 20
    185 x 15
    205 x 12
    225 x 10
    245 x 8

    Hacks
    1 plate/side x 12
    2 plates/side x 10
    2 plates/side x 8
    2 plates/side x6

    SUPERSET:
    Leg Press 150 x 15, 210 x 12, 250 x 10, 250 x 10
    Leg Extension 100 x 12, 100 x 10,100 x 10,100 x 10

    LUNGE (1 leg at a time)
    95 x 10
    95 x 10
    95 x 8

    ABS:
    3 tri sets of the following for 15 reps each:
    Roman Chair
    Crunches
    Reverse Crunches

    BWT: 192
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  12. #42
    OLYMPIAN masterschamp's Avatar
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    Friday, June 10, 2016 PM HAMS/CALVES

    Lying Leg curl 12/12's
    105 x 22
    105 x 12
    105 x 10
    90 x 12
    90 x 12

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

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

    Sl Deadlifts 12/12's
    105 x 12
    105 x 12
    95 x 12
    95 x 12
    95 x 12

    Glute Kickback
    45 x 10
    45 x 10
    45 x 10

    Adductor
    110 x 12
    110 x 12
    110 x 12

    Abductor
    110 x 8
    110 x 8
    110 x 8

    Standing calf
    200 x 15
    250 x 12
    250 x 12
    250 x 12

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

    Donkey Calf
    250 x 12
    300 x 10
    300 x 10
    300 x 10



    BWT: 192
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  13. #43
    Administrator Mac's Avatar
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    Hey Champ. Good to see you posting again!

    Hope you're doing well.

  14. #44
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by Mac View Post
    Hey Champ. Good to see you posting again!

    Hope you're doing well.
    Thanks, Mac....... good to be back.
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

  15. #45
    OLYMPIAN masterschamp's Avatar
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    Saturday, June 11, 2016 AM CHEST

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

    Incline Smith Press
    135 x 12
    185 x 10
    225 x 10
    225 x 10
    225 x 8

    Hammer Bench Press
    135 x 20
    225 x 12
    225 x 12
    225 x 10
    225 x 10

    SUPERSET:
    DB Flyes 40 x 15, 40 x 15, 40 x 12, 40 x 10
    Pec Deck 100 x 12,100 x 10,80 x 12,80 x 12

    DB Pullovers
    50 x 15
    50 x 15
    50 x 15


    BWT 191
    I ain't talking no trash....I ain't making no predictions...I'm just showing up.

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