MC Journal

**masterschamp** · 04-28-2012, 04:30 PM

Saturday, April 28, 2012 QUADS/HAMS/CALVES

Leg Extensions ( warm ups)
75 x 15
75 x 15
75 x 15

Squats
135 x 15
185 x 12
225 x 10
275 x 8
315 x 6
365 x 6
405 x 6

Hacks
2 plates/side x 12
3 plates/side x 10
4 plates/side x 8
5 plates/side x 6
6 plates/side x 5 (equals my best at 205!.........22 lbs heavier than I am now!)

Lunges
6 walks down runway at gym with 30 lb db's... 50-75 ft each way

1 Leg Extension
60 x 15
60 x 15
60 x 15

Heels High Leg Press
4 plates/side x 15
4 plates/side x 15
4 plates/side x 15
doesn't sound like alot of weight but it was a killer after the stuff above!

Seated Leg Curl
100 x 15
120 x 10
120 x 10
120 x 10

Standing One Leg Curl
60 x 10
60 x 10
60 x 10

SL DL
135 x 20
135 x 20
135 x 20

Lying Leg Curl
100 x 12
100 x 12
100 x 12

Glute Kickback
60 x 10
60 x 10
60 x 10

Adductor
130 x 15
130 x 15
130 x 15

Abductor
130 x 15
130 x 15
130 x 15

Angle Calf
120 x 20
150 x 20
150 x 20
150 x 20

Donkey Machine
200 x 20
200 x 20
200 x 20

Standing raise
225 x 20
225 x 20
225 x 20

Seated Raise
1 plate x 20
1 plate x 20
1 plate x 20
all the weight I could move at that point for those reps!

PHEW!!

Keith

**ayezer** · 04-29-2012, 09:48 AM

thanks for checking you are a great model of consistency for sure

**mrky03** · 04-29-2012, 10:58 AM

Wow Keith, that was a mammoth leg workout!

**masterschamp** · 04-29-2012, 11:10 AM

Originally Posted by ayezer

thanks for checking you are a great model of consistency for sure

No problem.......if you have picked up anything from my journal it is that I always try to emphasize that there is no "secret" to any of this....the real key is consistency....without it, you are wasting your time.

Keith

**masterschamp** · 04-29-2012, 11:13 AM

Originally Posted by mrky03

Wow Keith, that was a mammoth leg workout!

The fun is just beginning Joel..........15 more weeks!

Keith

**masterschamp** · 04-29-2012, 03:41 PM

Sunday, April 29, 2012 CHEST/BICEPS/ABS

Flat Hammer BP
135 x 20
185 x 12
225 x 12
225 x 12
225 x 12

Decline Hammer BP
135 x 15
225 x 12
225 x 12
225 x 12

Flat DB Flyes
40 x 15
40 x 15
40 x 15

Dip Machine
120 x 12
120 x 12
120 x 12

Cable Crossovers
50 x 12
50 x 12
50 x 12

DB Pullovers
50 x 12
50 x 12
50 x 12

Preacher Curls (plate loaded)
45 x 20
70 x 12
70 x 12
70 x 12

BB Curl
75 x 10
75 x 10
75 x 10

Standing Alt Cable Curl (facing away from pulley)
30 x 15
30 x 15
30 x 15

GIANT SET
5 cycles 15 reps each set:

Roman Chair
Leg Raise
Hyperextensions

PW CARDIO: Treadmill 25:00 @ 3.2 on highest incline

BWT 183

**masterschamp** · 04-30-2012, 08:35 AM

Finally killed my treadmill this morning....like losing an old friend! It lasted five years so I shouldn't complain. Guess I am going shopping today.

Keith

**masterschamp** · 04-30-2012, 09:03 PM

Monday, April 30, 2012 DELTS/TRICEPS/ABS

One Arm Standing Lateral Machine (warm up)
20 x 15
20 x 15
30 x 10
30 x 10

Seated Press (machine)
100 x 15
150 x 12
180 x 12
180 x 12
180 x 12

DB Laterals
25 x 12
25 x 12
25 x 12

U BB Row
80 x 12
80 x 12
80 x 12

F Cable Raise
45 x 12
45 x 12
45 x 12

B/Back Cable Laterals
30 x 12
30 x 12
30 x 12

Pressdowns
100 x 20
130 x 15
150 x 12
170 x 10
170 x 10
170 x 10

Overhead EZ Ext
65 x 15
85 x 12
85 x 12
85 x 12

Seated Nautilus Style Extension ( 2 arm)
100 x 12
100 x 12
100 x 12

DB Kickback
30 x 12
30 x 12
30 x 12

Dips
120 x 15
120 x 15
120 x 15

GIANT SET:
5 cycles 15 reps each set

Roman Chair
Leg Raise
Hyperextension
Twisting Crunch

Great pace....counting abs, 60 sets in 70 minutes with good weight.....I can feel it!

AM CARDIO: Treadmill 30:00 @ 3.2 on highest incline

BWT 183

**Hammerfit** · 05-01-2012, 10:54 AM

Originally Posted by masterschamp

Monday, April 30, 2012 DELTS/TRICEPS/ABS

One Arm Standing Lateral Machine (warm up)
20 x 15
20 x 15
30 x 10
30 x 10

Seated Press (machine)
100 x 15
150 x 12
180 x 12
180 x 12
180 x 12

DB Laterals
25 x 12
25 x 12
25 x 12

U BB Row
80 x 12
80 x 12
80 x 12

F Cable Raise
45 x 12
45 x 12
45 x 12

B/Back Cable Laterals
30 x 12
30 x 12
30 x 12

Pressdowns
100 x 20
130 x 15
150 x 12
170 x 10
170 x 10
170 x 10

Overhead EZ Ext
65 x 15
85 x 12
85 x 12
85 x 12

Seated Nautilus Style Extension ( 2 arm)
100 x 12
100 x 12
100 x 12

DB Kickback
30 x 12
30 x 12
30 x 12

Dips
120 x 15
120 x 15
120 x 15

GIANT SET:
5 cycles 15 reps each set

Roman Chair
Leg Raise
Hyperextension
Twisting Crunch

Great pace....counting abs, 60 sets in 70 minutes with good weight.....I can feel it!

AM CARDIO: Treadmill 30:00 @ 3.2 on highest incline

BWT 183

Nice pace on that volume..........how you looking at 183? That's pretty lean for you isn't it?

**masterschamp** · 05-01-2012, 11:21 AM

Originally Posted by Hammerfit

Nice pace on that volume..........how you looking at 183? That's pretty lean for you isn't it?

Thanks, Mike..... Honestly I look like I could get on stage in two weeks if I had to...just look alot fuller during this prep at this bwt than before. I think deciding to get here and stay here for awhile during my prep was a good idea...seems like my strength and size are staying up as opposed to other preps where I had alot farther to go alot deeper into the prep. I'm just gonna stay here and keep hardening up till August then do whatever "tweaking" is needed.

Keith

**masterschamp** · 05-01-2012, 10:36 PM

Tuesday,May 1, 2012 BACK/REAR DELTS/TRAPS/ABS

Wide Grip Pulldown
100 x 20
150 x 12
180 x10
180 x 10
180 x 10

Seated Cable Row
200 x 12
200 x 12
200 x 12

V Bar Pulldown
150 x 12
150 x 12
150 x 12

DB Row
85 x 12
85 x 12
85 x 12

U Grip BB Row
135 x 12
225 x 10
225x 10
225x 10

Dickersons
100 x 15
100 x 15
100 x 15

B DB Laterals
50 x 15
50 x 15
50 x 15

DB Shrugs
100 x 10
100 x 10
100 x 10

REALLY pleased....LOTS of detail side to side and top to bottom...knots and bumps everywhere with striations.

GIANT SET
5 cycles 15 reps per set

Roman Chair
Leg Raise
Hyperextensions
Twisting Crunch

AM CARDIO: 25:00 walk outside....kinda cool!!

BWT 183

**masterschamp** · 05-02-2012, 09:14 PM

Wednesday, May 2, 2012 CHEST/BICEPS/ABS

Flat Hammer BP
1 plate/side x 20
1 plate + 25/side x 12
2 plates/side x 10
2 plates + 25/side x 8
2 plates + 25/side x 8
2 plates + 25/side x 6

Smith Inc BP
135 x 12
185 x 12
225 x 10
275 x 6
275 x 6
275 x 6

Pec Deck
60 x 20
80 x 15
80 x 15
80 x 15

Dip Machine
140 x 12
140 x 12
140 x 12

Decline Hammer BP
2 plates/side x 12
2 plates/side x 12
2 plates/side x 12

Cable Crossovers
50 x 12
60 x 12
60 x 12

DB Pullovers
50 x 15
50 x 15
50 x 15

Preacher Curl (machine)
100 x 12
140 x 10
140 x 10
140 x 10

BB Curl
75 x 12
75 x 12
75 x 12

1 Arm Standing Cable Curl (facing away from low pulleys)
40 x 12
40 x 12
40 x 12

GIANT SET
5 cycles 15 reps each set

Roman Chair
Leg Raise
Hyperextensions
Twiwsting Crunch

AM CARDIO: Walking Outdoors 25:00

BWT 183

**masterschamp** · 05-03-2012, 06:04 PM

Thursday, May 3, 2012 DELTS/TRICEPS/ABS/CARDIO

Seated Press (machine)
100 x 20
130 x 15
160 x 12
220 x 10
220 x 10
220 x 10

DB Lateral
25 x 12
25 x 12
25 x 12

DB Lateral Down The Rack
30 x 10...25 x 8...20 x 10....15 x 10
30 x 10...25 x 8...20 x 10...15 x 10

U BB Row
75 x 12
75 x 12
75 x 12

Front BB Raise
55 x 10
55 x 10
55 x 10

B/Back Cable Lateral
25 x 12
25 x 12
25 x 12

Pressdowns
100 x 20
120 x 15
140 x 12
160 x 10
160 x 10
160 x 10

Seated Ext
65 x 12
75 x 10
85 x 10
85 x 10
85 x 10

CG BP
135 x 15
185 x 12
185 x 12
185 x 12

Dips (machine)
140 x 12
140 x 12
140 x 12

Cable Kickback
45 x 12
45 x 12
45 x 12

GIANT SET
5 cycles 15 reps per set

Roman Chair
Leg Raise
HYperextension
Twisting Crunch

PW CARDIO: Treadmill 25:00 @ 3.2 on highest incline
AM CARDIO: Walk outside 25:00

BWT 183

Volume is really increasing.......John would be proud!!!

**Hammerfit** · 05-04-2012, 07:48 AM

Originally Posted by masterschamp

Thursday, May 3, 2012 DELTS/TRICEPS/ABS/CARDIO

Seated Press (machine)
100 x 20
130 x 15
160 x 12
220 x 10
220 x 10
220 x 10

DB Lateral
25 x 12
25 x 12
25 x 12

DB Lateral Down The Rack
30 x 10...25 x 8...20 x 10....15 x 10
30 x 10...25 x 8...20 x 10...15 x 10

U BB Row
75 x 12
75 x 12
75 x 12

Front BB Raise
55 x 10
55 x 10
55 x 10

B/Back Cable Lateral
25 x 12
25 x 12
25 x 12

Pressdowns
100 x 20
120 x 15
140 x 12
160 x 10
160 x 10
160 x 10

Seated Ext
65 x 12
75 x 10
85 x 10
85 x 10
85 x 10

CG BP
135 x 15
185 x 12
185 x 12
185 x 12

Dips (machine)
140 x 12
140 x 12
140 x 12

Cable Kickback
45 x 12
45 x 12
45 x 12

GIANT SET
5 cycles 15 reps per set

Roman Chair
Leg Raise
HYperextension
Twisting Crunch

PW CARDIO: Treadmill 25:00 @ 3.2 on highest incline
AM CARDIO: Walk outside 25:00

BWT 183

Volume is really increasing.......John would be proud!!!

Damn your delts must be freakin trashed! That hurt mine just reading it