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Thread: MC Journal

  1. #1291
    OLYMPIAN
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    Keith show also November look great as usual got time to get in great peak condition keep it going!!!

  2. #1292
    OLYMPIAN masterschamp's Avatar
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    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

  3. #1293
    RX MEMBER Rick Prince's Avatar
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    Motivating. Keep up the great work, Keith.

  4. #1294
    OLYMPIAN masterschamp's Avatar
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    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

  5. #1295
    OLYMPIAN KevinCouch's Avatar
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    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

  6. #1296
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by KevinCouch View Post
    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
    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.

  7. #1297
    OLYMPIAN masterschamp's Avatar
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    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

  8. #1298
    OLYMPIAN masterschamp's Avatar
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    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

  9. #1299
    OLYMPIAN KevinCouch's Avatar
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    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?

  10. #1300
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by KevinCouch View Post
    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?
    YES.....on the volume. If you look at my workouts,Kev, I have reduced the volume by about 30%, but the frequency is the same.

  11. #1301
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    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.

  12. #1302
    OLYMPIAN masterschamp's Avatar
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    Thanks, Adam....been getting up at 4:15 forever!!!!

  13. #1303
    OLYMPIAN masterschamp's Avatar
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    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!

  14. #1304
    OLYMPIAN masterschamp's Avatar
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    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 185
    Last edited by masterschamp; 08-07-2014 at 07:56 PM.

  15. #1305
    OLYMPIAN Granite-Dawg's Avatar
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    You guys are an inspiration. We are getting better with age. You are showing the way.
    DON'T BE AVERAGE!!!

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