MC Journal

[ayezer]

look great yes redy to go

[masterschamp]

Thx,, Adam.....best prep ever...can't wait to see what I bring to the stage.

Keith

[Rick Prince]

Keith, I agree with others responses to your recent photos. Awesome job!

[masterschamp]

Keith, I agree with others responses to your recent photos. Awesome job!

Thx Rick.....really means alot coming from you.

Keith

[masterschamp]

Saturday, June 30, 2012 QUADS/HAMS/CALVES

Leg Extensions ( warm up)
100 x 10
100 x 10
100 x 10
100 x 10

Leg Press
1 plate/side x 25
2 plates/side x 20
3 plates/side x 15
4 plates/side x 15
5 plates/side x 12
5 plates/side x 12
5 plates/side x 12

Hacks
3 plates/side x 10
3 plates/side x 10
3 plates/side x 10

Smith Lunges
95 x 12
95 x 12
95 x 12

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

Standing 1 Leg Curl
50 x 12
50 x 12
50 x 12

Lying Leg Curl
110 x 12
110 x 12
110 x 12

Glute Kickback
50 x 12
50 x 12
50 x 12

Adductor
110 x 15
110 x 15
110 x 15

Abductor
110 x 15
110 x 15
110 x 15

Angle Calf
200 x 10
200 x 10
200 x 10

Donkey Machine
300 x 12
300 x 12
300 x 12

Standing Raise
200 x 12
200 x 12
200 x 12

Seated Raise
2 plates x 15
2 plates x 15
2 plates x 15



BWT 175

[masterschamp]

Talked with Johnny D for about an half hour last night.....he was going over the pics I posted and some others I didn't....(c'mon guys I have to leave you guessing a bit!!), and he REALLY wants me to do the Masters' Nats in 3 weeks. He has a guy in the Over 40 (lightheavy) who looks tremendous and he said he wanted to have both of us there with legitimate shots at our class, which he said we absolutely would have...he even mentioned the pro cards! I was floored!
John does NOT blow smoke up anyone's ass, and if he says something like taht he is truly impressed. I told him that I was flattered, but I am so focused on 7 weeks from now that I am not sure I could "hit that switch" to be on stage in 3 weeks.........physically, yes, I know I would be ready....it's more of a mental thing. I told him we'll go after the State and then we'll devote a whole year to the Master's Nats next year, explaining if he was that impressed now imagine what we could do toether over the next year. That would include at least 3 trips up to SC over the course of that time to see him in person.AND....in my mind I feel I WOULD have a real shot at the things John mentioned if we put that plan into action.
He still said he'd like me to do the Nats, this year,but no matter he would always be in my corner....that's the great thing about John as far as I am concerned....I know others have different opinions of John, but he has always been so good to me. We have a true friendship based on a mutual loyalty, trust, and respect that's rare today with everyone and their "me first" attitude.

Can't wait till Aug 18!

Keith

[Mac]

That would be great if you did go to Masters Nats. Pittsburgh is only 100+ miles from me and it would give me a reason to go again.

Having said that, stay the course and keep your current focus.

[masterschamp]

That would be great if you did go to Masters Nats. Pittsburgh is only 100+ miles from me and it would give me a reason to go again.

Having said that, stay the course and keep your current focus.

Under any circumstances it would be great to meet you, Steve. I AM positive that I will be doing it next year............Definitely keeping my eye on the prize.

Keith

[Mac]

Under any circumstances it would be great to meet you, Steve. I AM positive that I will be doing it next year............Definitely keeping my eye on the prize.

Keith

I look forward to that and will plan on being there, to watch.

Maybe by the time I qualify for the 60+ Masters in 4 more years I will step on stage again.

[masterschamp]

I look forward to that and will plan on being there, to watch.

Maybe by the time I qualify for the 60+ Masters in 4 more years I will step on stage again.

You SHOULD be on stage, Steve.....structurally you def have what it takes.

Keith

[Hammerfit]

I tend to agree w your coach, based on the pics you posted you would def be in the running for overall. The last couple winners had more mass but nowhere near the conditioning you have RIGHT now. I would give it some serious consideration as Im sure he know s whats best for you.

BUT only you know yourself so do what your heart tells you..........see ya in a few weeks

[masterschamp]

I tend to agree w your coach, based on the pics you posted you would def be in the running for overall. The last couple winners had more mass but nowhere near the conditioning you have RIGHT now. I would give it some serious consideration as Im sure he know s whats best for you.

BUT only you know yourself so do what your heart tells you..........see ya in a few weeks

That's part of it, Mike.....I know that John knows what he is talking about, and he truly believes I could do this. Then, on the other hand, this is the first show I have trained for in 5 years, and know that if I have done this in 3 months, I can REALLY bring something special with a solid, focused year of training for the Nats. To me it is all about being the best I can be. I know I will be my all time best come August, but I also know I can get even better in a years' time. That is very motivating for me, particulalrly at my age.........I feel like a 30 year old!, as it appears the benefit of such extended layoffs between competitions has kept my body "fresh" , not beat up,and allows it to respond to training as If I were much younger. I have learned so much during this prep, and it has been, by far, my best prep ever. So for now, The States are my focus for this year.....next year definitely going to take it to the Nats., and then the NA if need be in pursuit of that card. I am not going to stop till I get there. It is the first time I am looking forward to competing on a continual basis, if need be, to reach that goal. I feel like I have just started!

Keith

Keith

[ayezer]

thanks Keith yes the fire is burning and can feel the fat burning when in ight heart rate is at right level and have the focus going too.

[masterschamp]

Sunday, July 1, 2012 CHEST/BICEPS/ABS

Flat Hammer BP
135 x 20
185 x 15
225 x 10
225 x 10
225 x 10

Inc Sm BP
135 x 15
185 x 12
225 x 8
225 x 8
225 x 8

Dip Machine
140 x 12
140 x 12
140 x 12

Pec Deck
100 x 15
100 x 15
100 x 15

DB Pullovers
50 x 15
50 x 15
50 x 15

Cable Crossovers
70 x 12
70 x 12
70 x 12

Preacher Curls (machine)
80 x 15
110 x 8
110 x 8
110 x 8

Alt DB Curls
30 x 8
30 x 8
30 x 8

DB Hammer Curls
30 x 8
30 x 8
30 x 8

Standing Cable Curls (facing away from pulley)
30 x 15
30 x 15
30 x 15

Roman Chair
BWT x 15 x 3
Hyperextension
BWT x 15 x 3
Seated Crunch Mach
80 x 15 x 3
Weighted Hyperextension Mach
240 x 15 x 3
Weighted Leg Raise
25 x 15 x 3
Leg Raise
BWT x 15 x 3
Rope Crunch
110 x 15 x 3
Broomstick Twists
100


AM CARDIO: 30:00 Outdoor Walking

No post workout cardio ( it's nice being ahead!! )

BWT 175


Keith

[mrky03]

Wow Keith, that has to be a big confidence boost although you already know you are in contention for the overall! Man I can't wait to see the finished product!