MC Journal

**masterschamp** · 04-08-2013, 10:29 AM

Thanks, Steve........weight gain was "kinda" planned ....not really going to go much higher.

**masterschamp** · 04-08-2013, 11:25 AM

Friday, April 5, 2013 BICEPS/TRICEPS/ABS

SUPERSET:
Barbell Curls 40 x 12, 60 x 10,9,7,6
BB Preacher Curls 50 x 12,12,10,9,8

Alt DB Curls
40 x 10,10

DB Hammer Curls
35 x 10,8

DB Conc Curls
30 x 12,12

Pressdowns
100 x 15
120 x 12
130 x 10
140 x 8
150 x 8,8,7

SUPERSET: (same ez bar)
Lying Extension 50 x 12,70 x 10, 90 x 8,8,7
CG B Presses 50 x 20,70 x 15, 90 x 12,12,12

Dips
180 x 10,10

1 Arm Rev Pressdown
40 x 15
45 x 12
50 x 12

GIANT SET: ( repeated 4 times/15 reps per set)
Roman Chair
Leg Raise
Hyperextension
Rope Crunch

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

BWT 195

**HeavyDutyGuy** · 04-08-2013, 01:31 PM

Wow I missed a lot here! Where are the pics?

**masterschamp** · 04-10-2013, 01:53 PM

Tuesday, April 9, 2013 BACK/R DELTS/ABS

T Bar rows
1 plate x 20
2 plates x 15
3 plates x 10
4 plates x 8,8,6

DB Rows
80 x 15
100 x 10
120 x 7,7,6

U Grip Pulldown
150 x 10
180 x 6,6,6

Seated Cable Rows
220 x 10,8,7

Dickersons
100 x 15,15,15

R Delt Machine
80 x 10
100 x 8,8,8

B DB Lateral
35 x 15,15

DB Shrugs
100 x 12,12,10

GIANT SET: 4 cycles 15 reps per set
Roman Chair
Hyperextension
Leg Raise
Rope Crunch

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

BWT 195

**masterschamp** · 04-12-2013, 09:05 AM

Thursday, April 11, 2013 LEGS

Squats
135 x 10
185 x 10
225 x 10
275 x 6
315 x 6
365 x 4

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

Leg Press
6 plates/side x 10,10,8

Seated Leg Curl
100 x 10
120 x 7,6,6

Standing One Leg Curl
50 x 10,10,10

Seated calf
3 plates x 10
4 plates x 6,6,6

Donkey Raise
400 x 10,10,10

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

BWT 196

**mrky03** · 04-22-2013, 05:40 PM

I weigh less than you now Keith!

Great training as usual!

**masterschamp** · 04-23-2013, 11:49 AM

Monday, April 22, 2013 CHEST/TRICEPS

Flat Hammer BP
1 plate/side x 20
2 plates/side x 15
3 plates/side x 10,10,10

Smith Incline BP
135 x 20
185 x 12
225 x 10,10,8

Flat DB Flyes
50 x 15,15,15

Machine Dips
180 x 10,10,10

DB Pullovers
65 x 10,10,10

Pressdown
100 x 20
130 x 12
160 x 10,10,8

Seated EZ Extension
65 x 15
75 x 12
85 x 10
95 x 6,6,6

2 Arm Reverse Grip Pressdown
80 x 12,12,12

GIANT SET: 3 cycles 15 reps per set
Roman Chair
Hyperextensions
Leg Raise
Rope Crunch

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

BWT 196

**Xandoz** · 04-23-2013, 04:10 PM

Those are intense workouts you look great in your picture.

**masterschamp** · 04-24-2013, 11:53 AM

Originally Posted by Xandoz

Those are intense workouts you look great in your picture.

Thanks........

**masterschamp** · 04-24-2013, 11:57 AM

Tuesday, April 23, 2013 BACK/TRAPS/CALVES

Wide Grip Chins
bwt x 15
bwt x 12
+25 x 10
+25 x 8
bwt x 10

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

Seated Cable Row
200 x 10
250 x 8,8,8

DB Row
100 x 10,10,10

Dickersons
100 x 15,15,15

BB Shrugs
135 x 15
225 x 12
315 x 8,8,7

Seated Calf
3 plates x 12
4 plates x 10,10,8

Donkey Machine
400 x 10,10,10

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

BWT 197

**mrky03** · 04-24-2013, 03:50 PM

Nice work Keith!

**HeavyDutyGuy** · 05-02-2013, 05:20 PM

Originally Posted by masterschamp

Tuesday, April 23, 2013 BACK/TRAPS/CALVES

Wide Grip Chins
bwt x 15
bwt x 12
+25 x 10
+25 x 8
bwt x 10

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

Seated Cable Row
200 x 10
250 x 8,8,8

DB Row
100 x 10,10,10

Dickersons
100 x 15,15,15

BB Shrugs
135 x 15
225 x 12
315 x 8,8,7

Seated Calf
3 plates x 12
4 plates x 10,10,8

Donkey Machine
400 x 10,10,10

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

BWT 197

I love those donkey machines! I wish our gym had one!

**masterschamp** · 05-10-2013, 10:01 AM

Thursday, May 9, 2013 LEGS

Sorry I havent posted too much recently but been busy getting baby room painted and furnished.....haven't done that in a while!!!

Squats
135 x 10
185 x 10
225 x 10
275 x 8
315 x 8
345 x 6

Hacks
2 plates/side x10
3 plates/side x10
4 plates/side x 8

1 Leg extensins
75 x 12
75 x 12
75 x 12

Standing One Leg Curl
60 x 15
60 x 15
60 x 15

Seated Leg Curl
110 x 10
110 x 10
110 x 10

Lying leg Curl
120 x 8
120 x 8
120 x 8

Seated Calf Raise
3 plates x 12
3 plates x 12
3 plates x 12

Donkey Raise
400 x 10
400 x 10
400 x 10

BWT 195

No cardio on leg day

**masterschamp** · 05-14-2013, 09:10 AM

Monday, May 13, 2013 CHEST/DELTS/CALVES

Hammer Flat BP
1 plate/side x 20
2 plates/side x 15
3 plates/side x 10,10,10

Inc BP
135 x 12
185 x 10
225 x 8
255 x 6,6,5

DB Flyes
60 x 20
80 x 10,9,8

Dip Machine
180 x 10,10,10

Crossovers
70 x 10,10,10

Seated Press (machine)
120 x 12
150 x 10
180 x 7,7,6

DB Laterals
25 x 15,15,15

U BB Row
60 x 12
90 x 7,7,6

Seated calf
3 plates x 10,10,10

Standing calf
300 x 10,10,10

Calf Sled
200 x 12,12,12

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

BWT 190

**mrky03** · 05-14-2013, 05:58 PM

Originally Posted by masterschamp

Monday, May 13, 2013 CHEST/DELTS/CALVES

Hammer Flat BP
1 plate/side x 20
2 plates/side x 15
3 plates/side x 10,10,10

Inc BP
135 x 12
185 x 10
225 x 8
255 x 6,6,5

DB Flyes
60 x 20
80 x 10,9,8

Dip Machine
180 x 10,10,10

Crossovers
70 x 10,10,10

Seated Press (machine)
120 x 12
150 x 10
180 x 7,7,6

DB Laterals
25 x 15,15,15

U BB Row
60 x 12
90 x 7,7,6

Seated calf
3 plates x 10,10,10

Standing calf
300 x 10,10,10

Calf Sled
200 x 12,12,12

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

BWT 190

Great workout as usual Keith! Your conditioning in this avatar is awesome!