MC Journal

[Mac]

That's been my goal this off season Rick.....so far, so good!

It is working for you Keith. You would look even bigger with a haircut!

[masterschamp]

Thursday, February 13, 2014 CHEST/BICEPS/ABS

Wide Grip Hammer
1 plate/side x 20
2 plates/side x 12,12
3 plates/side x 10,8

Inc Mach BP (selectorized)
130 x 15
200 x 12
250 x 10
300 x 8,8

Pec Deck
100 x 15
130 x 10,8

Machine Dips
200 x 10,8

Alt DB Curl
25 x 12
35 x 10,10

Plate Loaded Preacher
70 x 12
90 x 6,6

Standing One Arm Cable Curl (facing away from pulley)
30 x 15
40 x 12,12

3 Giant Sets of the following: (15 reps /set)
Roman Chair
Hyperextensions
Reverse Crunch
Rope Pulls



BWT 192

[masterschamp]

Saturday, February 15, 2014 QUADS/HAMS/CALVES

Hacks
1 plate/side x 10
2 plates/side x 10
3 plates/side x 8
4 plates/side x 6
5 plates/side x 6,5,4

Horizontal Sled
250 x 12
350 x 10,10,8

One Leg Extension
75 x 10,10,8

Seated Ham Curl
90 x 12
110 x 10
120 x 8,8

One Leg Curl
50 x 10,10,10

Lying Leg Curl
110 x 12,12


Seated Calf
2 plates x 20
3 plates x 15,15,12

Calf Sled 220 x 10,10,10


BWT 192

[masterschamp]

Monday, February 17, 2014 DELTS/TRICEPS/ABS

DB Laterals
20 x 12
25 x 10,10,10

Seated Machine Press
100 x 12
130 x 10
150 x 10
170 x 8,6

1 Arm Cable Lateral
20 x 15
35 x 10,10

Pressdowns
100 x 15
130 x 12
160 x 8,8

Seated EZ Extension
70 x 12
90 x 10
110 x 8,6

DB Kickback
40 x 12,12,12


3 GIANT SETS of the following ( 15 reps/set )
Roman Chair
Hyperextension
Rev Crunch
Rope Crunch


BWT 192

[masterschamp]

Tuesday, February 18, 2014 BACK/R DELTS/TRAPS/CALVES`

U Grip Pulldowns
100 x 15
130 x 12
160 x 10
180 x 8
200 x 6,6

Seated Machine Row
120 x 12
200 x 10
250 x 8,6

One Arm DB Row
80 x 12
110 x 6,5

V Bar Pulldown
150 x 12,12

Dickersons
110 x 12,12

Rear Delt Machine
100 x 12
110 x 8,8

Hammer Shrugs
3 plates/side x 10
4 plates/side x 10,8

Seated Calf
2 plates x 15
3 plates x 12,10

Standing Calf
200 x 12
300 x 9,7


BWT 192

[ayezer]

keep good lifting

[mrky03]

Nationals in July?

[ayezer]

Tuesday, February 18, 2014 BACK/R DELTS/TRAPS/CALVES`

U Grip Pulldowns
100 x 15
130 x 12
160 x 10
180 x 8
200 x 6,6

Seated Machine Row
120 x 12
200 x 10
250 x 8,6

One Arm DB Row
80 x 12
110 x 6,5

V Bar Pulldown
150 x 12,12

Dickersons
110 x 12,12

Rear Delt Machine
100 x 12
110 x 8,8

Hammer Shrugs
3 plates/side x 10
4 plates/side x 10,8

Seated Calf
2 plates x 15
3 plates x 12,10

Standing Calf
200 x 12
300 x 9,7


BWT 192

like the workouts heavy and a lot of reps limited sets!!!

[masterschamp]

Know I haven't posted in a couple of weeks...was sick over spring break, but didn't miss much training. Just really starting to feel like myself again....these are some pics from the home gym last night...I am weighing 188. Happy enough for where I am 20 weeks out.0326142134c.jpg0326142135a.jpg0326142136e.jpg0326142137.jpg0326142139.jpg

[ayezer]

look good what show doing.

[masterschamp]

Master's Nats

[Hammerfit]

You doing the Nats this July?

[masterschamp]

That's the plan, Mike

[masterschamp]

Training going well....going up to Pittsburgh for best friend"s son's wedding this week. There is going to be about 6 of us there that have not seen much of each other since college....all good friends....and no one is bringing the wife!!!!!....YIKES!!!! Really looking forward to it...everyone is flying in on Thursday..Told my principal she may be getting a call from me Monday morning saying I am in Vegas and I am not really sure how I got there!!.......I am going to enjoy the hell out of this one cause it's nothing but ball busting training and dieting after I get back!

[HOOPIE]

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