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Thread: MC Journal
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04-22-2011, 10:31 PM #1
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
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04-22-2011, 10:42 PM #2
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.
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04-23-2011, 07:05 AM #3
For a moment I thought someone changed the name of my journal.
Glad to have you here with the rest of us.
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04-23-2011, 07:18 AM #4
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
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04-23-2011, 07:25 AM #5
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04-23-2011, 12:26 PM #6
Keith, glad to see that you started a journal here! I'll be following along.
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04-23-2011, 01:04 PM #7
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04-23-2011, 02:06 PM #8
Welcome Keith. Looking forward to following your progress.
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04-23-2011, 04:16 PM #9
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.
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04-24-2011, 01:55 PM #10
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
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04-25-2011, 08:33 PM #11
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
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04-26-2011, 10:20 PM #12
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 192Last edited by masterschamp; 04-26-2011 at 10:21 PM.
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04-26-2011, 10:28 PM #13
Great workouts Keith. Keep hitting it hard!
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04-27-2011, 08:12 AM #14
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04-27-2011, 08:40 AM #15
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