MC Journal

[masterschamp]

Tuesday, March 12, 2013 BACK/TRAPS/ABS

SS
Wide Grip Pulldowns
Dickersons 4 sets each/12 reps

DROP SET
DB Row 100 x 10..drop...80 x 7...drop...60 x 10 ( 2 times)

U Grip BB Row 135 x 12, 225 x 6 x 3

Rear Delt Machine
100 x 10,10,10

Shrugs
315 x 10,10,10

TRISET:
Roman Chair
Hyperextension
Rope Crunch 4 cycles 12-15 reps per cycle


BWT 189

[masterschamp]

Monday, March 18, 2013 CHEST/DELTS/CALVES

Inc BP
135 x 15
185 x 10
225 x 7,7,6

Hammer Inc
2 plates/side x 12
3 plates/side x 7,6,6

Flat DB Flyes
50 x 10
70 x 8,7,7

Dip Machine
180 x 6,6,6

DB Pullover
60 x 12,12


U BB Rows
60 x 12
90 x 6,6,6,6

Seated Arnold DB Presses
40 x 10
60 x 7,7,6,6

Calf Sled
260 x 6,6,6,6

Seated Calf
4 plates x 6,6,6


AM CARDIO: 20:00 on highest incline @ 3.0


BWT 185

[mrky03]

Voluminous! Great work Keith!

[masterschamp]

Thursday, March 21, 2013 LEGS

Lying Leg Curl
100 x 10
120 x 6,6,6,6

Squats
135 x 15
185 x 10
225 x 6
275 x 6
315 x 6,6,4

Hacks
3 plates/side x 6,6,6

Horizontal Leg Press
350 x 6,6,5

Leg Extension
170 x 6,6,6

Seated Leg Curl
100 x 10
130 x 6,4,4

Standing One Leg Curl
70 x 6,6,6,6

Seated calf
4 plates x 6,6,6

Donkey Calf
360 x 6,6,6,6

AM Cardio:
20:00 treadmill on highest incline at 3.0

BWT 185

[Strengthrehab]

Great work. Strong squats and a ton of volume.

[masterschamp]

Voluminous! Great work Keith!

Thanks, Joel......how's the prep going?

Keith

[masterschamp]

Great work. Strong squats and a ton of volume.

Thanks, bro.........as most here know I began training with John DeFendis 25 years ago.......talk about volume......50+ set Quad workouts...giant sets, big weights, and all at a fast pace! Never saw anyone train like that since..

Keith

[mrky03]

Thanks, Joel......how's the prep going?

Keith

going well Keith! 5 weeks out.

[masterschamp]

Back after Spring Break....kicking the intensity up to the next level for this phase....baby due in 6 weeks....life is good!!

[mrky03]

You are amazing Keith!

[masterschamp]

Tuesday, April 2, 2013 BACK/R DELTS/ABS

SUPERSET:
WG Pulldowns 130 x 12, 150 x 10, 170 x 8,8,6
Dickersons 100 x 12,12,12,10,10

DROP SET:
DB Rows 70 x 12, 90 x 10, 120 x 7...drop...80 x 6...drop...50 x 12

U Grip BB Rows
135 x 12
185 x 10
225 x 8,8,6

Seated Cable Rows
200 x 10,10,10


Read Delt Machine
80 x 12
100 x 10,10,8

Hammer Shrugs
4 plates/side x 12,12,12,12


GIANT SET: 3 cycles 15 reps each set
Roman Chair
Hyperextension
Leg Raise
Rope Crunch

BWT 194

AM CARDIO: Treadmill 20:00 on highest incline at 3.0

[masterschamp]

Thursday, April 4, 2013 LEGS

Squats
135 x 15
185 x 12
225 x 10
275 x 8
315 x 6
335 x 5,5,3

Hacks
2 plates/side x 10
3 plates/side x 8,8,8

One Leg Extensions
100 x 10,10,8,7

Lying Leg Curl
80 x 12
100 x 10
110 x 8,8,8

Seated Leg Curl
110 x 12,12,10

Standing One Leg Curl
50 x 12,12,12

Seated Calf
3 plates x 12,10,8

Donkey raise
400 x 10,10,10

Standing Calf
300 x 12,12,12


AM CARDIO: Treadmill 20:00 on highest incline @ 3.0


BWT 194

[Rick Prince]

Great leg work, Keith, as always. Nice recent weight gain too.

[Mac]

Looks like you gained the weight I lost in the last two weeks. Great to hear you're doing well.

[masterschamp]

thanks,Rick......kicked up my calories a bit with my cardio and the weight has been good.....still look pretty tight....really don't want to go much higher.....also I have bewen hitting legs heavy....I am sure this has stimulated some growth, quads are looking bigger.