MC Journal

[masterschamp]

Keith, that workout reminds me of the PRRS shock workouts you used to do!

You are very observant, sir!!....I DID pull that one fron the "archives"....it was brutal...in a fun kind of way....I know.. we are sick!

Keith

[masterschamp]

Tuesday, October 23, 2012 DELTS/BICEPS/CALVES

Seated Press
8 sets 8-15 reps
DB Laterals
4 sets 15 reps
U C Row
4 sets 12 reps
1 Arm C Lateral
4 sets 12 reps

BB Curl
4 sets 8-12 reps
Preacher Curl
3 sets 10-12 reps
DB Hammer Curl
3 sets 10 reps
DB Conc Curl
3 sets 10 reps

Calf Sled
4 sets 10-15 reps
Seated Calf
4 sets 10-20 reps


BWT 179

[masterschamp]

Wednesday, October 24, 201 CHEST/TRICEPS/CALVES

Inc BP
6 sets 6-15 reps
Hammer Inc
5 sets 10-15 reps
Pec Deck
5 sets 12-15 reps
DB Pullovers
4 sets 12 reps

Pressdowns
5 sets 12 reps
Tricep ext Mach
4 sets 12 reps
DB Ext
2 sets 15 reps
DB Kickback
2 sets 15 reps

Calf Sled
4 sets 10-20 reps
Angle Calf
4 sets 10-20 reps


BWT 179

[mrky03]

Sounds like your staying lean this off season!

[masterschamp]

That's the plan for tis year Joel.....want to come in extremely tight.

Keith

[masterschamp]

update on my son's football season.....played the other first place team last week in a driving rainstorm....ruined mt cell phone!!.......and lost a heartbreaker 2-0! That's right 2-0 on a punt snap that sailed through their own endzone. Real tough....Kyle and the whole defense played an awesome game...gave up just TWO first downs the whole game to one of the county's most prolific offenses. They never even crossed midfield! We had one touchdown called back on last play of first half, and on the opennig kickoff of the second half, the return man was gone and just dropped the ball as he was running at midfield! They could have just as easily won the game 14-2. Good news is they will still make the playoffs...bad news is all road game ...none at home.....guess who the kids want anoher shot at...no matter where the game is played!

[masterschamp]

Saturday, October 27, 2012 QUADS/HAMS/CALVES

Squats
6 sets 4-15 reps
One Leg Press
4 sets 12 reps
One Leg extension
4 sets 12 reps

Lying Leg curl
4 sets 10 reps
SLDL
3 sets 12 reps
Seated Leg Curl
3 sets 12 reps

Seated Calf
4 sets 10-20 reps
Angle calf
4 sets 10-15 reps

BWT 178

[masterschamp]

Sunday, October 28, 2012 BACK/R DELTS/TRAPS/CALVES

Wide Grip Pulldowns
6 sets 10-12 reps
Seated Cable Row
4 sets 10 reps
DB Rows
4 sets 10 reps
Dickersons
4 sets 15 reps

Rear Delt Machine
4 sets 12 reps

Hammer Shrug
4 sets 10 reps

Seated calf
4 sets 10-20 reps
Angle calf
4 sets 10-15 reps

BWT 178

[Mac]

BW going down, eh, is this a new approach for this off-season?

[masterschamp]

Yeah, Steve....size wise I am where I need to be....not trying to be a light heavy anymore so the aim is to come in extremely tight........no loose skin anywhere. I believe keepig my BWT within 5 pounds of competition weight will allow the skin to get that shrink wrapped look......conditioning!

Keith

[Mac]

I was considering a bulk this off-season, for the first time ever, but I recalled how I hate seeing the extra adipose in the mirror even when I was not bulking. That with taking all spring to take it back off, I said f__k it and will stay lean. That's the plan, so I will stick to it.

[Hammerfit]

Yeah, Steve....size wise I am where I need to be....not trying to be a light heavy anymore so the aim is to come in extremely tight........no loose skin anywhere. I believe keepig my BWT within 5 pounds of competition weight will allow the skin to get that shrink wrapped look......conditioning!

Keith

I believe keepig my BWT within 5 pounds of competition weight will allow the skin to get that shrink wrapped look......conditioning!
That's the ticket! I had a friend of mine talk and look at me the other day who was a national level competitor and is a former judge. He said the same thing, the guys that show the most muscularity with the best conditioning are the ones the judges take notice of. Something I have never heard before but he said the first thing they look for is to see if sertorius and rectus femoris are popping. Pretty interesting concept, if they are, everything else is on point.

[mrky03]

Keith, I am in total agreement with your approach. Not giving in a bit but as long as we've been doing this our size has been built! Just hold all your muscle and come in shredded! I know when I have been at my best its been during the years when I stayed lean all year. I only lost 11lbs in 07 preparing for the Natural Northern.

[masterschamp]

Wednesday, October 31, 2012 DELTS/BICEPS/CALVES

Seated Inc Press ( I find that these really help in warming up the delts)
5 sets 12 reps
Seated press
6 sets 10-12 reps
DB Laterals
3 sets 12 reps
U C Rows
3 sets 12 reps
1 Arm C Lateral
3 sets 10 reps

Alt DB Curls
3 sets 10 reps
DB Hammer Curls
2 sets 10 reps
DB Conc Curl
2 sets 10 reps
1 Arm Preacher Curls
2 sets 12 reps

Seated Calf
4 sets 10-20 reps
Angle calf
4 sets 10-15 reps

37 sets in 45 minutes...we were moving!



BWT 178

[masterschamp]

Thursday, November 1, 2012 CHEST/TRICEPS/CALVES

Incline BP
6 sets 8-20 reps
Seated Hammer BP
5 sets 10-12 reps
Pec Deck
4 sets 12-15 reps
Crossovers
3 sets 15 reps
DB Pullovers
3 sets 12 reps

Pressdowns
5 sets 10-15 reps
Reverse Grip Pressdwn
4 sets 12 reps
SUPERSET:
DB Extension
DB Kickback 4 sets each 12 reps

Seated Cal Raise
4 sets 10-20 reps
Angle Calf Raise
4 sets 10-15 reps


BWT 178