Masterschamp training journal

[masterschamp]

Saturday, June 1,2016 PM TRICEPS/ABS

Pressdowns 12/12's
100 x 12
100 x 12
100 x 10
90 x 12
80 x 12

Close Grip BPress
135 x 15
185 x 12
185 x 12
185 x 10
185 x 8

SUPERSET:
Seated Ohead Cable Ext 70 x 12, 70 x 12, 70 x 12, 70 x 10
Pressdowns 80 x 12, 80 x 12, 80 x 12, 80 x 12

1 Arm Cable Kickbacks
40 x 10
40 x 10
40 x 10
40 x 10

3 TRI SETS of the following for 15 reps each:
Roman Chair
Rope Crunches
Leg Raise
Twists 100 reps


BWT 192

[masterschamp]

Sunday, June 12, 2016 AM BACK/CALVES

Wide Grip Pulldown
100 x 20
120 x 15
140 x 12
160 x 10
180 x 8

Close Grip Dickersons
120 x 12
120 x 12
120 x 10
120 x 10

Seated Cable Row
120 x 15
140 x 12
160 x 10
180 x 8

Wide Grip Dickersons
120 x 12
120 x 12
120 x 12
120 x 12

Seated Hammer Row
1 plate/side x 12
2 plates/side x 10
3 plates/side x 8
3 plates/side x 8
3 plates/side x 6

Seated Calf
2 plates x 15
3 plates x 10
3 plates x 10
3 plates x 10

Standing Calf
200 x 12
200 x 10
200 x 10
200 x 10


PM BICEPS/ABS

BB Curl 12/12's
40 x 12
40 x 12
40 x 12
40 x 12
40 x 12

BB Curl
60 x 10
70 x 8
80 x 6
80 x 6
80 x 6

Seated Preacher Cable Curl
40 x 12
40 x 12
40 x 12
40 x 12

SUPERSET:
DB Conc Curl 25 x 10, 25 x 10, 25 x 10, 25 x 10, 25 x 10
Cable Conc Curl 20 x 10, 20 x 10, 20 x 10, 20 x 10, 20 x 10

TRI SET OF FOLLOWING 15 reps each:
Roman Chair
Leg Raise
Hypers
Twists 100 reps


BWT 193

[masterschamp]

Monday, June 13, 2016 AM DELTS/ABS

DB Lateral ( 20 sec between sets)
10 x 20
15 x 15
20 x 12
25 x 10
30 x 8

Seated Lateral Machine
70 x 8
70 x 8
70 x 8
70 x 6

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

DB Press
50 x 10
50 x 10
50 x 10
50 x 10

Front BB Raise 12/12's
40 x 12
40 x 12
40 x 12
40 x 12
40 x 12

Rear Delt Machine
80 x 15
100 x 12
100 x 12
100 x 12

Hammer Shrugs
3 plates x 15
3 plates x 15
3 plates x 15

3 TRI-SETS OF THE FOLLOWING 15 reps each set:
Cable Crunch
Twisting Crunch
Leg Raise


BWT 192

[masterschamp]

Tuesday,June 14,2016 AM QUADS/ABS

Seated Leg Ext 12/12's
100 x 12
100 x 12
100 x 10
90 x 12
90 x 12

Squat (to floor)
135 x 20
155 x 15
185 x 12
225 x 10
275 x 8
305 x 5

Leg Press
3 plates/side x 12
5 plates/side x 10
6 plates/side x 8

SUPERSET:
Hack Squats 1 plate/side x 12, 2 plates/side x 10, 2 plates/side x 8, 2 plates/side x 8
Leg Extension 100 x 12, 100 x 12, 100 x 12, 100 x 10, 100 x 10

3 TRI SETS OF THE FOLLWING 15 reps per set:
Roman Chair
Leg Raise
Rope Crunch
Hyperextension

BWT 192



PM HAMS/CALVES

Lying Leg Curl 12/12's
100 x 12
100 x 12
100 x 10
90 x 10
80 x 12

SL Deadlift 12/12's
95 x 12
95 x 12
95 x 12
95 x 10
95 x 8

Seated Leg Curl
100 x 12
100 x 12
100 x 10
100 x 10

DB Lunge
30 x 12
30 x 10
30 x 8

Standing Calf
200 x 20
250 x 15
250 x 15
250 x 12

Donkey Calf
300 x 10
300 x 10
300 x 10

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


BWT 192

[Joshua H]

your a volume guy like me when training for physique i see. i like your log layout here. easy to follow and review. your volume even tops my own and im a 30 set a workout guy for all 4 of my workouts in my rotations. your close to my bw as well. 198....im 31.....what is your calorie intake like when gaining?

[masterschamp]

your a volume guy like me when training for physique i see. i like your log layout here. easy to follow and review. your volume even tops my own and im a 30 set a workout guy for all 4 of my workouts in my rotations. your close to my bw as well. 198....im 31.....what is your calorie intake like when gaining?

Hey Joshua:
Off season I typically take in about 3,100 calories. With that in mind I never let my BWT go over 198. I compete as a 175 lb Middleweight.

[masterschamp]

Wednesday, June 16, 2016 AM CHEST

Inc Hammer
1 plate/side x 20
2 plates/side x 15
2 plates +25/side x 12
2 plates + 25/side x 12
2 plates +25/side x 12

Inc cable flyes
30 x 20
35 x 15
40 x 12
45 x 10
50 x 8

Flat DB B Press
60 x 15
80 x 10
100 x 6
100 x 6
100 x 4

SUPERSET:
Pec Deck 100 x 10,100 x 10, 100 x 10
DB Flyes 50 x 10, 50 x 10, 50 x 10

DB Pullovers
50 x 15
50 x 15
50 x 15

PM TRICEPS/ABS

Pressdowns 12/12's
100 x 12
100 x 12
100 x 12
100 x 10
100 x 10

CG B Press
135 x 20
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 80 x 12, 80 x 12, 80 x 12, 80 x 12

Cable Kickbacks
40 x 12
40 x 12
40 x 12
40 x 12


3 TRI SETS FOR 15 REPS EACH SET:
Roman Chair
Leg Raise
Hypers



BWT 191

[masterschamp]

Thursday, June 16, 2016 AM BACK

Wide Grip PD
100 x 20
120 x 15
140 x 12
160 x 10
180 x 8

Close Grip Dickersons
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12

Seated Cable Rows
150 x 12
150 x 12
150 x 12
150 x 12

Wide Grip Dickersons
100 x 10
100 x 10
100 x 10

1 Arm Low Hammer
1 plate/side x 20
2 plates/side x 15
3 plates/side x 12
3 plates/side x 10
3 plates/side x 8

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



PM BICEPS/CALVES

BB Curl 12/12's
40 x 12
40 x 12
40 x 12
40 x 12
40 x 12

BB Curl
80 x 8
80 x 8
80 x 6
80 x 6

Seated Preacher curl
50 x 12
50 x 12
50 x 12

SUPERSET:
DB Conc Curl 25 x 12, 25 x 12, 25 x 12, 25 x 10, 25 x 10
Cable Conc Curl 25 x 12, 25 x 12, 25 x 10, 25 x 10, 25 x 8


Standing Calf Raise
250 x 15
250 x 15
250 x 15

Seated Calf Raise
2 plates x 20
2 plates x 20
2 plates x 20



BWT 191

[masterschamp]

Friday, June 17, 2016 AM DELTS/ABS

DB Laterals 12/12's
25 x 12
25 x 12
20 x 12
20 x 10
20 x 9

DB Laterals ( 15 sec between sets)
15 x 20
20 x 15
25 x 12
30 x 10
35 x 8

Hammer Press
1 plate/side x 15
2 plates/side x 10
2 plates/side x 10
2 plates/side x 10

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

Rear Delt Machine
80 x 15
100 x 12
100 x 10
100 x 10


3 TRI SETS oF THE FOLLOWING 15 REPS PER SET:
Roman Chair
Leg Raise
Rope pulls
Twists 100 reps



BWT 190

[masterschamp]

Saturday, June 20, 2016 AM QUADS

Leg Extension 12/12's
100 x 12
100 x 12
80 x 12
80 x 12
70 x 12

Squats
135 x 20
185 x 15
225 x 10
275 x 8

Leg Press
4 plates x 20
6 plates x 15
8 plates x 12
10 plates x 8
12 plates x 6

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

SUPERSET
1 Leg Ext 100 x 10, 100 x 10, 100 x 8, 100 x 8
1 Leg lunge 95 x 10, 95 x 10, 95 x 8, 95 x 6

BWT 191



PM HAMS/CALVES

Lying Leg Curl 12/12's
100 x 12
100 x 12
90 x 12
90 x 10
80 x 12

Standing Leg Curl
30 x 15
50 x 12
50 x 12
50 x 12

Seated Leg Curl
80 x 12
80 x 12
80 x 12
80 x 10

SL Deadlift 12/12's
135 x 12
135 x 12
135 x 10
95 x 12
95 x 10


Standing Raise
150 x 25
250 x 12
250 x 12
250 x 12

Donkey Raise
300 x 12
300 x 12
300 x 12

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


BWT 190

[masterschamp]

Monday, June 20, 2016 AM CHEST

Inc DB BPress
40 x 20
60 x 15
80 x 12
90 x 10
90 x 8
90 x 6

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

Inc Sm BP
1 plate/side x 20
2 plates/side x 15
3 plates/side x 8
3 plates/side x 6

Seated Mach Press
160 x 15
200 x 12
250 x 8
250 x 8
250 x 8

SUPERSET:
DB Flyes 50 x 12, 50 x 12, 50 x 12, 50 x 12
Pec Deck 60 x 10, 60 x 10, 60 x 10, 60 x 10

DB Pullovers
50 x 15
50 x 15
50 x 15


BWT 191

[Sunnyday]

Guessing you used the 50 for pullovers because you were pretty tired? Seems a little low for you considering the other numbers.

[masterschamp]

Guessing you used the 50 for pullovers because you were pretty tired? Seems a little low for you considering the other numbers.

Honestly, I never go much over 50 out of concern for hernias. I lie across bench with hips very low and it puts significant stress on the abdominal wall.

[masterschamp]

Skipped a few days posting,training going GREAT.......today was leg day again...

Thursday, June 23, 2016 AM QUADS/CALVES

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 10
275 x 8
305 x 6
305 x 6
305 x 4

Hacks
2 plates x 10
4 plates x 8
4 plates x 8
4 plates x 8

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

SUPERSET:
Leg Ext 70 x 10, 70 x 10, 70 x 10
Cybex Press 180 x 8, 180 x 8, 180 x 8

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


BWT 194




PM HAMS

Lying Leg Curls 12/12's
70 x 12
70 x 12
70 x 12
70 x 10
70 x 10

SL Deadlift 12/12's
95 x 12
95 x 12
95 x 12
95 x 10
95 x 10

One Leg Curl
30 x 12
50 x 10
50 x 10
50 x 10

Seated Curl
70 x 10
70 x 10
70 x 10

Abbductor
100 x 10
100 x 10
100 x 10

Adductor
80 x 12
80 x 12
80 x 12

Glute Kickback
50 x 12
50 x 12
50 x 12

BWT Lunges
12,12,12

3 TRI SETS OF THE FOLLOWING FOR 15 REPS PER SET:
Roman Chair
Leg Raise
Rope Crunch
Twists 100


BWT 193

[cook]

MC do you hit a bodypart on a specific time frame I.E. every 6 days or just when you feel recovered.Thanks in advance