MC Journal

[mrky03]

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

You're right Keith, the guys around here are very knowledgeable and know how their body's respond to training. No second guessing or wondering how to proceed with their training. We've all been doing it so long we just "KNOW"! LOL

Great workouts!

[masterschamp]

Tuesday, May 3, 2011 BACK/R DELTS/TRAPS/MINI CHEST/MINI BICEPS

V Bar Pulldown
100 x 20
130 x 15
160 x 10
180 x 8
200 x 7

Seated Row Machine (selectorized)
100 x 25
150 x 15
200 x 10
240 x 8

1 Arm Seated Row (selectorized)
70 x 12
80 x 10
90 x 10
100 x 7

Close Grip Pulldown to Thigh (Dickersons)
70 x 15
80 x 15
90 x 12
100 x 12

Rear Delt Machine
70 x 12
80 x 12
90 x 10
100 x 10

SUPERSET:
Cable Crossovers 50 x 15,15,15,15
Dip Machine 140 x 12,12,12,12

SUPERSET:
EZ BB Curl 70 x 12,12,12,12
Standing Cable Curl 40 x 12,12,12,12

DB Shrugs
75 x 20,20,20



BWT 190

[Hammerfit]

Tuesday, May 3, 2011 BACK/R DELTS/TRAPS/MINI CHEST/MINI BICEPS

V Bar Pulldown
100 x 20
130 x 15
160 x 10
180 x 8
200 x 7

Seated Row Machine (selectorized)
100 x 25
150 x 15
200 x 10
240 x 8

1 Arm Seated Row (selectorized)
70 x 12
80 x 10
90 x 10
100 x 7

Close Grip Pulldown to Thigh (Dickersons)
70 x 15
80 x 15
90 x 12
100 x 12

Rear Delt Machine
70 x 12
80 x 12
90 x 10
100 x 10

SUPERSET:
Cable Crossovers 50 x 15,15,15,15
Dip Machine 140 x 12,12,12,12

SUPERSET:
EZ BB Curl 70 x 12,12,12,12
Standing Cable Curl 40 x 12,12,12,12

DB Shrugs
75 x 20,20,20



BWT 190

1 Arm Seated Row (selectorized) I love doing these I have started leaning over standing up instead of sitting on the bench of the low cable row and found it is much more effective at hitting the lower lat

[masterschamp]

Thursday, May 5, 2011 MINI DELTS/MINI TRICEPS

DB LATERALS ( 15 sec between sets)
15 x 25
20 x 20
20 x 15
20 x 15
20 x 12

Seated Press (20 sec between sets)( selectorized)
100 x 20
100 x 20
100 x 15
100 x 15
100 x 12

U Cable Row ( 15 sec between sets)
70 x 15
70 x 15
70 x 15

Pressdown (20 sec between sets)
100 x 20
100 x 20
100 x 20
100 x 20

OHead Cable Ext (20 sec between sets)
80 x 15
80 x 15
80 x 15
80 x 15

1Arm Rev cable Pressdown
25 x 20
25 x 15
25 x 15


BWT 191

[mrky03]

Can't wait to see how you're looking!

[Rick Prince]

Looks good! I bet your shoulders & triceps had one heck of a burn from taking only 15-20 seconds between sets.

[nwtrnr1]

Keith, you always have fantastic work-out's, I'm always learning new stuff from you. I need to work on my lats and the single arm on the machine I've been wanting to try.

[masterschamp]

Can't wait to see how you're looking!

I'm going to take some pics starting in June to gauge my progress....we'll see!!


Keith

[masterschamp]

Looks good! I bet your shoulders & triceps had one heck of a burn from taking only 15-20 seconds between sets.

I always try to cut rest time for all of my mini sessions, Rick. My goal in those workouts is to get as much blood in there as I can in the shortest amount of time. Not too worried about the weight on those days...and yes..it burns like #$@%!.

Keith

[masterschamp]

Keith, you always have fantastic work-out's, I'm always learning new stuff from you. I need to work on my lats and the single arm on the machine I've been wanting to try.

Thanks....give the one arms a try..I think you'll like them.

Keith

[HeavyDutyGuy]

A little "sqeaky" but back! Thanks James.

Keith

LOL!! But hey aren't we all?

[masterschamp]

Friday, May 6, 2011 CHEST/BICEPS

Flat Hammer BP
1 plate/side x 25
1 plate + 25/side x 15
2 plates/side x 12
2 plates + 25/side x 10
3 plates/side x 8

Hammer Dec BPress
1 plate/side x 15
2 plates/side x 12
2 plates + 25/side x 10
3 plates/side x 8

Inc DB Flyes
45 x 20
45 x 15
45 x 12
45 x 12

DB Pullovers
55 x 15
55 x 15
55 x 15
55 x 15

Dips (selectorized)
120 x 15
120 x 12
120 x 12
120 x 12

1 Arm Preacher (selectorized)
50 x 15
60 x 10
60 x 10
60 x 8

EZ BB Curl
60 x 12
80 x 12
80 x 12
80 x 10

DB Concentration Curl
20 x 15
25 x 12
25 x 12
25 x 12


BWT 190

[masterschamp]

Saturday, May 7, 2011 QUADS/HAMS/CALVES

Training through the sciatic thing.........just a matter of mind over matter...I really believe that the mind can take the body places it never thought possible.

2 Leg Extension
70 x 25
100 x 15
130 x 12
180 x 10
180 x 10

Leg Press
1 plate/side x 25
2 plates/side x 15
3 plates/side x 12
4 plates/side x 12
5 plates/side x 10
6 plates/side x 10
7 plates/side x 10

Horizontal Leg Press (selectorized)
250 x 12
330 x 10
390 x 10
430 x 8

1 Leg Extension
30 x 20
40 x 15
40 x 15
40 x 15

Seated Leg Curl
100 x 15
120 x 12
120 x 12
120 x 12

One Leg Curl
40 x 15
40 x 15
35 x 12
30 x 12

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

Calf Sled
120 x 20
140 x 20
160 x 15
180 x 15
200 x 12

Seated Calf
1 plate x 25
2 plates x 20
3 plates x 15
2 plates x 20
1 plate x 25


BWT 190

[KevinCouch]

Saturday, May 7, 2011 QUADS/HAMS/CALVES

Training through the sciatic thing.........just a matter of mind over matter...I really believe that the mind can take the body places it never thought possible.

2 Leg Extension
70 x 25
100 x 15
130 x 12
180 x 10
180 x 10

Leg Press
1 plate/side x 25
2 plates/side x 15
3 plates/side x 12
4 plates/side x 12
5 plates/side x 10
6 plates/side x 10
7 plates/side x 10

Horizontal Leg Press (selectorized)
250 x 12
330 x 10
390 x 10
430 x 8

1 Leg Extension
30 x 20
40 x 15
40 x 15
40 x 15

Seated Leg Curl
100 x 15
120 x 12
120 x 12
120 x 12

One Leg Curl
40 x 15
40 x 15
35 x 12
30 x 12

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

Calf Sled
120 x 20
140 x 20
160 x 15
180 x 15
200 x 12

Seated Calf
1 plate x 25
2 plates x 20
3 plates x 15
2 plates x 20
1 plate x 25


BWT 190

Nice...Keep up your momentum MC. Way to attack your wheels from every angle!!

[masterschamp]

Nice...Keep up your momentum MC. Way to attack your wheels from every angle!!

Thanks,Kevin....I am one of those "strange" people who have always loved traiining legs.

Keith