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Thread: MC Journal
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07-30-2014, 09:54 PM #1291
- Join Date
- Jun 2010
- Location
- Raleigh, NC
- Posts
- 1,820
- Rep Power
- 148022
Keith show also November look great as usual got time to get in great peak condition keep it going!!!
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07-31-2014, 06:57 PM #1292
Thursday, July 31, 2014 CHEST/BICEPS/ABS
Dec Hammer BP
1 plate/side x 12
2 plates/side x 10
3 plates/side x 6
Inc Hammer BP
1 plate/side x 12
2 plates/side x 10
3 plates/side x 6
DB Flyes
50 x 15
60 x 12
70 x 8
Cable Crossovers
50 x 15
60 x 10
DB Conc Curl
30 x 12
35 x 10
40 x 8
BB Curl
65 x 12
80 x 10
95 x 6
Preacher Curl
80 x 12
100 x 87
DB Hammer Curl
40 x 6
2 Giant Sets of the following for 15 reps each:
Roman Chair
Hyperextensions
Leg Raise
Rope Crunch
Bar Twists ( 100 )
BWT 187
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08-01-2014, 06:17 AM #1293
Motivating. Keep up the great work, Keith.
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08-02-2014, 01:32 PM #1294
Saturday, August 2, 2014 LEGS
Leg Extensions
100 x 12
140 x 10
160 x 8
Leg Press
2 plates/side x 12
4 plates/side x 10
6 plates/side x 8
8 plates/side x 6
Hacks
2 plates/side x 8
3 plates/side x 6
4 plates/side x 4
Seated Leg Curl
90 x 10
110 x 8
120 x 6
Standing One Leg Curl
50 x 8
70 x 5
SL Deadlift
135 x 10
225 x 8
275 x 6
Seated Calf
2 plates x 15
3 plates x 12
3 plates x 10
Donkey Calf Machine
300 x 10
400 x 8
BWT 186
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08-02-2014, 02:37 PM #1295
Keith,
I think you doing a tested show is great! Too many guys these days rely on the compounds used to build their muscle without every building a solid foundation to work with. You have built a great foundation many years ago and it shows. Your physique is well balanced with rounded muscle bellies and you should do very well.
Kevin
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08-02-2014, 06:29 PM #1296
Thanks, Kev....can't tell you how much that means to me coming from someone as accomplished in this sport as you. I never really relied on a lot of stuff and never even used anything hardcore till I got to the State and National Level......not trying to make a statement or anything, I just feel more comfortable doing it this way.
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08-04-2014, 07:20 AM #1297
Monday, August 4, 2014 CHEST/ABS
Decline BP
135 x 12
185 x 10
225 x 8
275 x 6
Flat BP
225 x 8
275 x 6
Inc BP
225 x 8
275 x 6
Pec Deck
80 x 12
110 x 10
DB Pullover
40 x 15
60 x 10
ABS:
2 Giant Sets of the following:
Roman Chair
Leg Raise
Hyperextension
Rope Crunch
Bar Twists
BWT 186
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08-05-2014, 10:28 AM #1298
Tuesday, August 5, 2014 BACK/CALVES
Dickersons
100 x 12
110 x 10
120 x 8
U Grip Pulldown
100 x 12
150 x 10
180 x 6
DB Row
80 x 6
100 x 6
BB Row
135 x 12
185 x 8
225 x 4
Deadlift
135 x 12
225 x 8
275 x 6
Cable Row
200 x 6
Hyperextension
BWT + 25 x 10
Calf Sled
180 x 10
220 x 10
Seated Calf
2 plates x 15
BWT 186
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08-05-2014, 07:57 PM #1299
Nice workouts Keith. Have you found that you've had to reduce your volume and/or allow your body to recuperate more since your doing this prep naturally?
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08-06-2014, 06:37 AM #1300
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08-06-2014, 06:48 AM #1301
- Join Date
- Jun 2010
- Location
- Raleigh, NC
- Posts
- 1,820
- Rep Power
- 148022
good workouts up early today well I am, you prob always are, I take my son to school everyday so have to wait for him,
Keep up great training good luck at show maybe one for me next year?
good volume and not light weights either think the mod heavy weight is important to maintain the muscle.Last edited by ayezer; 08-06-2014 at 06:49 AM.
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08-06-2014, 06:50 AM #1302
Thanks, Adam....been getting up at 4:15 forever!!!!
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08-07-2014, 06:58 AM #1303
Just some random thoughts......Lowest BWT I have started a prep for in years (186 compared to 198-203)......but I really feel it is going to make for a better look......15 weeks to go and I plan on stepping on stage at 173-175. No cardio!!....Another thing I am doing a little differently this time is dropping total volume, and beginning today, increasing frequency to 2/week per bodypart. Typically used to do 18-25 sets/bodypart, but now it is anywhere from 8-12 and I may drop it even more. The only real diet change I have made so far is no carbs after 3 PM. Stay tuned!
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08-07-2014, 07:56 PM #1304
Thursday, August 7, 2014 CHEST/DELTS/TRICEPS/ABS
Incline BP (Smith)
135 x 12
185 x 10
225 x 8
245 x 6
Flat Hammer BP
2 plates/side x 10
2 plate + 25 x 6
DB Flyes
50 x 10
70 x 6
Seated Mach Press
100 x 12
140 x 10
170 x 6
DB Laterals
20 x 10
25 x 10
30 x 10
B C Laterals
35 x 12
Pressdowns
100 x 12
130 x 10
160 x 8
Lying Ext
75 x 10
95 x 8
105 x 6
DB Kickbacks
40 x 12
2 Giant Sets:
Roman Chair
Hyperextension
Leg Raise
Rope Crunch
BWT 185Last edited by masterschamp; 08-07-2014 at 07:56 PM.
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08-07-2014, 08:25 PM #1305
You guys are an inspiration. We are getting better with age. You are showing the way.
DON'T BE AVERAGE!!!
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