MC Journal

[mrky03]

Keith, I have no doubt you are going to kick butt this year!

[masterschamp]

Saturday, July 14,2012 QUADS/HAMS/CALVES

Leg Extension ( warm up)
75 x 20
75 x 15
75 x 12

Leg Press
2 plates x 15
4 plates x 12
6 plates x 10
8 plates x 8
10 plates x 8
10 plates x 8
10 plates x 8

1 Leg Extension
50 x 12
50 x 12
50 x 12
50 x 12

1 Leg Standing Curl
50 x 12
50 x 12
50 x 12

Seated Leg Curl
100 x 12
100 x 12
100 x 12

Lying Leg Curl
100 x 12
100 x 12
100 x 12

Glute Kickback
50 x 12
50 x 12
50 x 12

Adductor
110 x 15
110 x 15
110 x 15

Abductor
110 x 15
110 x 15
110 x 15

Calf Sled
160 x 20
160 x 20
160 x 20

Donkey Machine
300 x 10
300 x 10
300 x 10

Standing Calf
200 x 12
200 x 12
200 x 12

Seated Calf
2 plates x 15
2 plates x 15
2 plates x 15


BWT 174



Keith

[Sunnyday]

Keith, I have no doubt you are going to kick butt this year!

^This!
Crazy, freaky butt-kickingly shredded! Thumbs up, Keith!

[masterschamp]

^This!
Crazy, freaky butt-kickingly shredded! Thumbs up, Keith!

Hey Sunny!.....thanks, sweetheart! And with 5 weeks to go as of today, it's only gonna get better. How's your training going? How far out are you? Are you posting your training anywhere on the board? I'd lke to check it out.


Keith

[ayezer]

look great and great wokouts

[masterschamp]

look great and great wokouts

Thanks, Adam

Keith

[masterschamp]

Sunday, July 15,2012 CHEST/BICEPS/ABS/CARDIO

Hammer Inc BP
135 x 20
185 x 15
225 x 10
275 x 8
275 x 8
275 x 8

Hammer Flat BP
225 x 10
275 x 8
275 x 7
275 x 6

Dip MAchine
140 x 15
140 x 15
140 x 15

Pec Deck
80 x 15
80 x 15
80 x 15

DB Pullovers
50 x 12
50 x 12
50 x 12

Cable Crossovers
70 x 15
70 x 15
70 x 15

Preacher Curl
80 x 12
110 x 10
110 x 10
110 x 10

Alt DB Curl
30 x 10
30 x 10
30 x 10

DB Hammer Curl
30 x 10
30 x 10
30 x 10

DB Conc Curl
30 x 10
30 x 10
30 x 10

Roman Chair
BWT x 20 x 3
Hyperextensions
BWT x 20 x 3
Crunch Machine
80 x 20 x 3
Hyperextension Machine
260 x 20 x 3
Weighted Leg Raise
20 x 20 x 3
Leg Raise
BWT x 20 x 3
Rope Crunch
110 x 20 x 3
Broomstick Twists
100

AM CARDIO: 20:00 Outdoor Walking
PW CARDIO: 20:00 Treadmill on highest inline

BWT 175

[Sunnyday]

Hey Sunny!.....thanks, sweetheart! And with 5 weeks to go as of today, it's only gonna get better. How's your training going? How far out are you? Are you posting your training anywhere on the board? I'd lke to check it out.


Keith

I am jealous you have just 5 weeks left, LOL! I've got me 14 weeks to go. So awesome that you are coasting into your show! Keep killing' it!

Training journal is here...

http://forums.rxmuscle.com/showthrea...Journal/page55

[masterschamp]

I love this....the journey is the thing, but getting on stage is pretty cool, especially when you know you are ready! I'll be checking your journal.

Keith

[Sunnyday]

Agreed...the journey IS the thing. Taking the stage is a sort of victory lap for a prep well done.

[masterschamp]

Agreed...the journey IS the thing. Taking the stage is a sort of victory lap for a prep well done.

Where is your comp this year..............I'd love to come support you.

Keith

[masterschamp]

Monday, July 16, 2012 DELTS/TRICEPS/ABS/CARDIO

Seated Lateral Machine (warm up)
50 x 15
50 x 15
50 x 15

Hammer Shoulder Press
1 plate/side x 15
2 plates/side x 8
2 plates/side x 8
2 plates/side x 8

DB Laterals
25 x 15
25 x 15
25 x 15

U Cable Row
80 x 12
80 x 12
80 x 12

F BB Raise
40 x 15
40 x 15
40 x 15

Cable Lateral
25 x 12
25 x 12
25 x 12


Pressdown
100 x 20
130 x 15
160 x 10
160 x 10
160 x 10

Seated EZ Extension
65 x 15
85 x 12
85 x 12
85 x 12

Cybex Tricep extension
90 x 12
90 x 12
90 x 12

Dips
140 x 12
140 x 12
140 x 12

DB Ext/Kickback
25 x 12/12
25 x 12/12
25 x 12/12

Roman Chair
BWT x 20 x 3
Weighted Crunch
80 x 20 x 3
Hyperextension
BWT x 20 x 3
Hyperextension Machine
260 x 20 x 3
Leg Raise
BWT x 20 x 3
Weighted Leg raise
20 x 20 x 3
Rope Crunch
110 x 20 x 3
Broomstick Twists
100


AM CARDIO: 20:00 Outdoor Walking
PW CADIO : 20:00 Treadmill on highest incline



BWT 176

[Mac]

I see you are growing into the contest! Excellent

[masterschamp]

I see you are growing into the contest! Excellent

That's the plan Steve........want to get to 180 before weigh in, cut water, hit 175, EAT, and then hit the stage at pre judging weighing a full and tight 180-183.....should look like 200 on stage.

Keith

[Sunnyday]

Where is your comp this year..............I'd love to come support you.

Keith

It's in Baltimore. October 20. OCB Charm City Classic. I'd LOVE to have the support! Bringing a posse from my gym. I got 20 bucks out there for anyone who can out- yell my husband, LOL! I think he has as much fun cheering me on as I do competing.

Do you have all the little details ironed out for your show? What day are you heading out?