MC Journal

[masterschamp]

Damn MC havent talked to ya in months how the hell are ya?

HOOP!!!!!! How the hell are YOU, son?....What have you been up to?...Been on stage lately?.... I'm still busting it in the gym...getting ready for the stage this summer .... family wise: I now have a 10 month old boy!!....My daughter is teaching at my school, my oldest son is in the Police Academy, Keithy is in a job training program for those with Special Needs and my 17 year old is now a 6' and 220! Junior playing Mike linebacker and being recruited by a bunch of schools!...kid's a beast...squats 500, cleans 310 deadlifts 485 and benches 345....how is you family?....GREAT to hear from you!

Keith

[HOOPIE]

HOOP!!!!!! How the hell are YOU, son?....What have you been up to?...Been on stage lately?.... I'm still busting it in the gym...getting ready for the stage this summer .... family wise: I now have a 10 month old boy!!....My daughter is teaching at my school, my oldest son is in the Police Academy, Keithy is in a job training program for those with Special Needs and my 17 year old is now a 6' and 220! Junior playing Mike linebacker and being recruited by a bunch of schools!...kid's a beast...squats 500, cleans 310 deadlifts 485 and benches 345....how is you family?....GREAT to hear from you!

Keith

Havent been on stage in a couple years. took some time off from competing to try to put on some size. Up till a couple weeks ago i was hammering it out pretty hard but now my rotater in my left shoulder needs repaired so im down for a while which sucks cause i was hoping to be back on stage this coming november. Families great my daughter graduates this june and is going on to become a Dr. of Physical Therapy. My son at the age of 14 now is taller then i am. Hes running close to 6 foot and is bull stronge. Surprises the hell out of me. He keeps me busy traveling all over 3 states playing soccer. They keep trying to get him to play football and he keeps blowing them off. When he's not playing soccer hes playing hockey and in between that hes in the gym. Kid never stops.

Hey was reading through some of your journal and wanted to say congrats on being a grandpap and a new dad. Thats awesome buddy!!!

[masterschamp]

Diet....(the REAl diet!!) LOL!!! begins today!!.....going to rotate carbs starting with 2 low and 1 high....next week maybe going to 3/1. Definitely won't need to get excessive as I am already at 184, with 12 weeks to go. Was ready WAY to early last time and basically was trying to hold a peak for 5 weeks!....NO more 22 week diets for me!! In fact, in looking over my prep notes from years past, I always looked my best when I kept the diet to 10 weeks or less! When I won the West Palm and Southern States I dieted only for 8 weeks!
I'l be in the gym to hit Chest and Triceps tonight. Going to do some ab work daily

[Rick Prince]

Diet....(the REAl diet!!) LOL!!! begins today!!.....going to rotate carbs starting with 2 low and 1 high....next week maybe going to 3/1. Definitely won't need to get excessive as I am already at 184, with 12 weeks to go. Was ready WAY to early last time and basically was trying to hold a peak for 5 weeks!....NO more 22 week diets for me!! In fact, in looking over my prep notes from years past, I always looked my best when I kept the diet to 10 weeks or less! When I won the West Palm and Southern States I dieted only for 8 weeks!
I'l be in the gym to hit Chest and Triceps tonight. Going to do some ab work daily

Keith, you look great in the pics above, especially considering you were more than 12 weeks out.

[masterschamp]

Thanks, Rick...really appreciate it coming from you. This year I am not going to "out-think" myself. The K.I.S.S. principle in full effect!!

[tornquad2]

having trained with john defendes how have your workouts changed over the years and whats your opinion on overtraining being a myth.

[masterschamp]

having trained with john defendes how have your workouts changed over the years and whats your opinion on overtraining being a myth.

Workouts haven't really changed all that much.........I have periods of the year where I back off a bit in terms of volume, but that is just an early off season thing to give my body a bit of a break, go on vacations, etc.,..... For most of the year it is a 4 on/1 off split, ( double split for contests), with anywhere from 18-30 sets a bodypart. Pace is fast.....most times no more than 45 secs between sets. ( longer on big compound movements) I am not a big believer in alot of cardio to tighten up........with the amount of volume I do along with the fast pace ( especially when double splittig) , I never really have to rely on cardio that much for conditioning, and that hasn't changed even into my 50's. As far as over training goes.....I believe that is more a product of poor nutrition and inadequate rest. Finally,....I, personally, have never seen anyone train as hard as John......we did up to 55-60 sets on legs some days (not including calves)....all fast paced and all heavy considering that pace. He is the one who taught me your mind can take your body places you never thought it could go to.

[mrky03]

Lookin great Keith! Bringing it this year!

[tornquad2]

masterchamp thanks for the reply i love reading old school and people that trained with them.quick questions am sure while doing that high volume were you always sore and if so did you just train threw it when it was next time to train that bp.#2 out off those 55 sets for legs how many were to failure

[masterschamp]

not many to actual failure....for legs we did alot of tri and/or giant sets...most of the times we trained through a particular rep range which varied exercise to exercise. soreness was actually no real problem now or then, I mean it was there but we just dealt with it it like always......part of the game....never debilitating though.

[masterschamp]

Sunday, May 25,2014 CHEST/ABS

Hammer Inc BP
1 plate/side x 15
2 plates/side x 12
3 plates/side x 8,6

Hammer Flat BP
1 plate/side x 15
2 plates/side x 10
2 plates + 25/side x 7,6

Hammer Dec BP
2 pates/side x 12
3 plates/side x 7,6

Machine Dips
140 x 15,15,15

DB Pullovers
45 x 12,12,12

Cable Crossovers
50 x 15,15,15


3 GIANT SETS of the following: ( 15 reps/set)
Roman Chair
Hyperextension
Crunch Machine
Leg Raise
Rope Crunch



BWT 188

[masterschamp]

Monday, May 26, 2014 BACK/TRAPS/R DELTS/BICEPS

U Grip Pulldown
100 x 20
130 x 15
160 x 12
180 x 8,6

U Grip BB Row
135 x 10
185 x 8
225 x 6,5

One Arm Mach Row
110 x 6,6

Seated Cable Row
150 x 12,12,12

Dickersons
110 x 15,15,15

R Delt Machine
80 x 12
100 x 8,6

Hammer Shrug
2 plates/side x 20
3 plates/side x 15,12

Alt DB Curl
25 x 10
30 x 8
35 x 6,6

Preacher (machine)
80 x 12
110 x 8,7

DB Hammer
35 x 6,6

DB Conc Curl
35 x 10,10



BWT 187

[masterschamp]

Kyle's highlights from our Spring game last week. He is #7

http://www.hudl.com/v/2gYQq

[Hammerfit]

Kyle's highlights from our Spring game last week. He is #7

http://www.hudl.com/v/2gYQq

Kids a beast! D1 bound.

[masterschamp]

Thanks, Mike....the kid has busted his ass to get where he is today........I am very proud of him.