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Thread: MC Journal

  1. #1
    OLYMPIAN masterschamp's Avatar
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    Default MC Journal

    Thought I'd start to post my training here...........really like this place...alot of good people and terrific bodybuilders.

    Friday, April 22, 2011 CHEST/BICEPS

    Hammer Wide Grip BP (plate = 45 pounder)
    1 plate/side x 20
    1 plate + 25/side x 15
    2 plates/side x 12
    2 plates + 25/side x 10
    3 plates/side x 10
    3 plates/side x 10

    Hammer Inc BP
    1 plate/side x 15
    2 plates/side x 12
    3 plates/side x 10
    3 plates/side x 8

    Hammer Dec BP
    1 plate/side x 12
    2 plates/side x 10
    3 plates/side x 8
    3 plates/side x 8

    Dips (chin to chest)
    BWT x 12
    + 25 x 8,8,7


    EZ BB Preacher Curl
    45 x 20
    65 x 12
    75 x 10
    75 x 6

    Alt DB Curl
    25 x 12
    30 x 8
    35 x 8
    40 x 6

    1 Arm Cable Curl (facing away from pulley)
    30 x 15
    40 x 12


    BWT 191

  2. #2
    RX MEMBER Rick Prince's Avatar
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    Champ, it is good to see you have started a journal. There are a lot of great folks here in this forum.
    Nice chest/biceps workout. Keep up the good work.

  3. #3
    Administrator Mac's Avatar
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    For a moment I thought someone changed the name of my journal.

    Glad to have you here with the rest of us.

  4. #4
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by Rick Prince View Post
    Champ, it is good to see you have started a journal. There are a lot of great folks here in this forum.
    Nice chest/biceps workout. Keep up the good work.
    Thanks, Rick. Been about two years since I regularly participated in a forum anywhere....I have checked in here alot over the last couple of months and really liked what I saw.Kowledgeable people, great advice, and good camradrie.I know Joel from back when, great guy and awsome bb'er...when he mentioned I should start posting regularly I thought.... yeah....a bunch of good folks who know how to train and compete and know what the word respect means. Now I'm here!!

    Keith

  5. #5
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by MacTech View Post
    For a moment I thought someone changed the name of my journal.

    Glad to have you here with the rest of us.
    LOL....When I first wrote the post and saw it up on the forum it was listed right above yours......I thought the same thing....it looked like you might have two journals going. Glad to be here.

    Keith

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    BARBARIAN BROTHER joedemarco's Avatar
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    Keith, glad to see that you started a journal here! I'll be following along.

  7. #7
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by joedemarco View Post
    Keith, glad to see that you started a journal here! I'll be following along.
    Thanks,Joe....I posed a question in the "Questions about Injuries' thread that I'd like you to take a look at.

    Keith

  8. #8
    OLYMPIAN KevinCouch's Avatar
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    Welcome Keith. Looking forward to following your progress.

  9. #9
    RX MEMBER mrky03's Avatar
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    Awesome to have you posting here Keith! Your input will fit right in, there are a great bunch of people who contribute here. Although I feel like I do more learning than contributing from these guys! Huge base of knowledge here.

  10. #10
    OLYMPIAN masterschamp's Avatar
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    Saturday, April 23, 2011 QUADS/HAMS/CALVES

    Dealing with an injury problem left lower back through the leg so I lightened it up and kicked up the reps.....no squats

    Leg Extensions
    40 x 25
    60 x 15
    80 x 15
    100 x 12

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

    Hacks
    1 plate/side x 20
    2 plates/side x 15
    3 plates/side x 12,12,10

    Seated Leg Curl
    90 x 12
    110 x 12,12,12

    Lying Leg Curl
    100 x 15,12,12,10

    Standing One Leg Curl
    50 x 20,15,15


    Calf Sled
    100 x 25
    150 x 20
    200 x 15,15,12,12

    Seated Calf
    2 plates x 20,20,15




    BWT 192

  11. #11
    OLYMPIAN masterschamp's Avatar
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    Monday, April 25, 2011 DELTS/TRICEPS

    Seated Lateral Machine
    50 x 20
    70 x 15,15,15

    Dumbell Lateral
    25 x 12,12,12,12

    Hammer Iso Press
    1 plate x 15
    1 plate +25 x 12
    2 plates x 10,10

    Cable Front raise
    35 x 15
    40 x 15,12

    Cable U Row
    50 x 25
    70 x 20
    90 x 12

    Pressdown
    90 x 25
    110 x 15
    130 x 15
    150 x 12

    Lying EZ Extension/Press
    75 x 15/15
    95 x 10/10
    115 x 6/6
    75 x 12/12

    Rev 1 Arm C Ext
    30 x 15
    35 x 15

    BWT 190

  12. #12
    OLYMPIAN masterschamp's Avatar
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    Tuesday, April 26, 2011 BACK/R DELTS/TRAPS/MINI BICEPS

    V Bar Pulldowns
    100 x 20
    130 x 12
    150 x 10
    170 x 10
    200 x 8

    Wide Grip Pulldown
    100 x 15
    130 x 15
    150 x 10
    150 x 10

    Seated C Row
    100 x 15
    130 x 12
    150 x 10
    150 x 10

    1 Arm DB Row
    75 x 15,15,12

    Stiff Arm Pulldowns
    70 x 15,15,15

    DB Shrugs
    80 x 15,15,15

    Rev Peck Deck
    50 x 15,15,15


    SUPERSET:
    Alt DB Curl 25 x 15,12,12
    DB Hammer 25 x 12,12,12


    BWT 192
    Last edited by masterschamp; 04-26-2011 at 10:21 PM.

  13. #13
    Administrator Mac's Avatar
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    Great workouts Keith. Keep hitting it hard!

  14. #14
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by MacTech View Post
    Great workouts Keith. Keep hitting it hard!
    Thanks, Steve....really starting to feel like I am getting back in that "groove".

    Keith

  15. #15
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by masterschamp View Post
    Tuesday, April 26, 2011 BACK/R DELTS/TRAPS/MINI BICEPS

    V Bar Pulldowns
    100 x 20
    130 x 12
    150 x 10
    170 x 10
    200 x 8

    Wide Grip Pulldown
    100 x 15
    130 x 15
    150 x 10
    150 x 10

    Seated C Row
    100 x 15
    130 x 12
    150 x 10
    150 x 10

    1 Arm DB Row
    75 x 15,15,12

    Stiff Arm Pulldowns
    70 x 15,15,15

    DB Shrugs
    80 x 15,15,15

    Rev Peck Deck
    50 x 15,15,15


    SUPERSET:
    Alt DB Curl 25 x 15,12,12
    DB Hammer 25 x 12,12,12


    BWT 192
    Nice volume...keep hittin hard and heavy!

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