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Thread: MC Journal

  1. #31
    OLYMPIAN ayezer's Avatar
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    good luck masters champ used to live in south fl

  2. #32
    RX MEMBER masterschamp's Avatar
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    Quote Originally Posted by ayezer View Post
    good luck masters champ used to live in south fl
    Thanks, Bro......gotta love the weather down here....bodybuilding heaven!

    Keith

  3. #33
    RX MEMBER masterschamp's Avatar
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    Saturday, April 30, 2011 QUADS/HAMS/CALVES

    Still taking it a little easy on leg day while I am dealing with this sciatic thing.Feeling MUCH better, though....I really feel the chiro visits and the aggressive stretching are helping ALOT with the resolution of this...definitely getting better.

    Leg Press
    1 plate/side x 15
    2 plates/side x 12
    4 plates/side x 12
    6 plates/side x 10
    8 plates/side x 6

    Horizontal Leg Press (selectorized)
    250 x 15
    330 x 12
    370 x 10
    420 x 7

    1 Leg Extension
    40 x 20
    60 x 15,15,15

    Seated Leg Curl
    70 x 15
    90 x 10
    110 x 8,8

    Lying Leg Extension
    90 x 10
    100 x 10
    110 x 8,8

    Calf Sled
    120 x 25
    160 x 15
    200 x 12,12,10

    Seated Calf Raise
    1 plate x 25
    2 plates x 12
    3 plates x 10


    BWT 190
    Last edited by masterschamp; 04-30-2011 at 08:00 PM.

  4. #34
    OLYMPIAN ayezer's Avatar
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    yes miss the weather except for the storm season

    you Look good good leg training

  5. #35
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    Keith, Joel and Hoopie!! Feels like a reunion! Glad to see you all here and doing we.. Owe all of you calls, and hope to catch up soon. Been crazy on this end.

  6. #36

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    The Machine is back!

  7. #37
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by GerryT View Post
    Keith, Joel and Hoopie!! Feels like a reunion! Glad to see you all here and doing we.. Owe all of you calls, and hope to catch up soon. Been crazy on this end.

  8. #38
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    The Machine is back!
    Ditto on that! Few can hang with MC! He fits right in around here for sure!

  9. #39
    RX MEMBER masterschamp's Avatar
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    Quote Originally Posted by ayezer View Post
    yes miss the weather except for the storm season

    you Look good good leg training

    Thanks,bro....appreciate it.

    Keith

  10. #40
    RX MEMBER masterschamp's Avatar
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    Quote Originally Posted by GerryT View Post
    Keith, Joel and Hoopie!! Feels like a reunion! Glad to see you all here and doing we.. Owe all of you calls, and hope to catch up soon. Been crazy on this end.
    Been awhile Gerry......sometimes life can keep you occupied!


    Keith

  11. #41
    RX MEMBER masterschamp's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    The Machine is back!
    A little "sqeaky" but back! Thanks James.

    Keith

  12. #42
    RX MEMBER masterschamp's Avatar
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    Quote Originally Posted by mrky03 View Post
    Ditto on that! Few can hang with MC! He fits right in around here for sure!
    This seems like a great place, Joel..... ALOT of knowledge to exchange, and ALOT of respect for each other. Maybe some of that is because we aren't "kids" antmore!!


    Keith
    Last edited by masterschamp; 05-03-2011 at 08:24 AM.

  13. #43
    RX MEMBER masterschamp's Avatar
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    Monday, May 2, 2011 DELTS/TRICEPS


    1 Arm Standing Lateral Machine ( warm up)
    20 x 15
    30 x 12
    40 x 10
    50 x 6

    Standing DB Lateral
    25 x 15
    25 x 15
    30 x 10
    35 x 8

    Seated Hammer Shoulder Press
    1 plate/side x 15
    1 plate + 25/side x 12
    2 plates/side x 10
    2 plates/side x 10
    1 plate/side x 25

    Upright BB Row
    50 x 15
    70 x 12
    70 x 12
    70 x 10

    Front DB Raise
    25 x 12
    25 x 12
    25 x 10


    Pressdown
    100 x 20
    130 x 15
    150 x 12
    170 x 10
    170 x 10

    OHead Cable Ext
    60 x 12
    70 x 10
    80 x 10
    80 x 7

    SUPERSET:
    1 Arm DB Ext 25 x 12,12,12,12
    DB Kickback 25 x 12,12,12,12


    BWT: 191

  14. #44
    Administrator Mac's Avatar
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    Great volume workouts Keith.

  15. #45
    RX MEMBER masterschamp's Avatar
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    Quote Originally Posted by MacTech View Post
    Great volume workouts Keith.

    Thanks, Steve. I have always loved doing volume training. I am sure alot of that has to with starting my bodybuilding training with John DeFendis, back in the day....but I just respond better to it, as well. I have tried lower volume training, and it just didn't work for me. Never felt like I was getting enough work in. Now, I know guys who swear by it, and have great results to show for it, but just like anything else in this sport, it all depends on the individual. It's all about finding what works for you and sticking with it. Even after all these years and at my age I still get better results by doing more.

    Keith

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