MC Journal

[masterschamp]

Keith, congrats on the progress. I really like the volume of your workouts.

Thanks,Rick.........I have tried lower volume, but it didn't work for me.........high volume training just seems to be what my body thrives on. I think my body and mind just became conditioned to it years ago when I started out with Johnny D

Keith

[KevinCouch]

Thursday,June 9, 2011 CHEST/BICEPS

Inc BP
135 x 20
185 x 15
225 x 12
275 x 10
275 x 8

Dec BP
135 x 15
185 x 12
225 x 12
225 x 10

Inc DB Flyes
50 x 20
65 x 12
65 x 12
65 x 12

DB Pullovers
60 x 15
60 x 15
60 x 15

Dips
BWT x 15
BWT x 12
BWT x 12

Alt DB Curl
25 x 15
35 x 12
45 x 8

BB Curl
70 x 12
100 x 10
100 x 10
100 x 10

1 Arm Preacher
30 x 10
40 x 8
40 x 8
25 x 15

2 Arm Low Pulley Cable Curl
100 x 15
100 x 15

Feeling great.........lots of people asking me if I am getting ready for a show?.......Looking fuller and thicker, yet tighter at 10 pounds heavier than I was 5 weeks ago. Despite all the little aches and nagging little injuries this has been a great training run for me....and I get to do legs on Saturday!!! ( first time in a month!)


BWT: 197

Great to hear Keith. Getting bigger and tighter now. Now seems like you're in the groove. Keep it going bro! Train those quads smart tomorrow.

[Hammerfit]

Thursday,June 9, 2011 CHEST/BICEPS

Inc BP
135 x 20
185 x 15
225 x 12
275 x 10
275 x 8

Dec BP
135 x 15
185 x 12
225 x 12
225 x 10

Inc DB Flyes
50 x 20
65 x 12
65 x 12
65 x 12

DB Pullovers
60 x 15
60 x 15
60 x 15

Dips
BWT x 15
BWT x 12
BWT x 12

Alt DB Curl
25 x 15
35 x 12
45 x 8

BB Curl
70 x 12
100 x 10
100 x 10
100 x 10

1 Arm Preacher
30 x 10
40 x 8
40 x 8
25 x 15

2 Arm Low Pulley Cable Curl
100 x 15
100 x 15

Feeling great.........lots of people asking me if I am getting ready for a show?.......Looking fuller and thicker, yet tighter at 10 pounds heavier than I was 5 weeks ago. Despite all the little aches and nagging little injuries this has been a great training run for me....and I get to do legs on Saturday!!! ( first time in a month!)


BWT: 197

Great Job! Love it when peeps ask if you're training for a show, keep up the hard work and train smart on leg day, give it hell but dont break them!

[ayezer]

good heavy inclines good workout

[masterschamp]

Friday, June 10, 2011 MINI BACK/MINI DELTS/MINI TRICEPS

U Grip Pulldowns
100 x 25
130 x 15
130 x 15
130 x 15

Seated Machine Row
140 x 20
200 x 15
200 x 15
200 x 15

Dickersons
100 x 15
100 x 15
100 x 15

DB Lateral
20 x 15
20 x 15
20 x 15

Seated Press Machine
80 x 25
120 x 15
120 x 15
120 x 15

F Cable Raise
60 x 15
60 x 15
60 x 15

Pressdown
100 x 15
100 x 15
100 x 15

Cable Extension
80 x 15
80 x 15
80 x 15

DB Kickback
25 x 15
25 x 15
25 x 15

[Mac]

Keith, I think you missed a set!

Great workout

[masterschamp]

Just sitting here having my morning coffee getting ready to hit the gym for LEGS! Feel like a little kid I am so happy to be able to train them after a month. Life's simple pleasures!!

Keith

[masterschamp]

Saturday, June 11, 2011 QUADS/HAMS/CALVES

It felt GREAT to train legs again! Nothing new ruptured, tore, broke, or slipped, so I am one happy camper!! Please try not to laugh too hard at the weights.....I cut back on my usual volume too.....I just wanted to get through is one.

Leg Extensions
50 x 20
70 x 20
100 x 15
120 x 15

Leg Press
1 plate/side x 20
2 plates/side x 15
3 plates/side x 15
4 plates/side x 15

Horizontal Press
210 x 20
270 x 15
310 x 15
350 x 15

One Leg Curl
30 x 15
30 x 15
30 x 15
30 x 15

Seated Curl
90 x 15
90 x 15
90 x 15
90 x 15

Calf Sled
150 x 15
150 x 15
150 x 15
150 x 15

Standing Calf
200 x 15
200 x 15
200 x 15

Seated Calf
1 plate x 25
1 plate x 25
1 plate x 25


BWT 198

[Hammerfit]

Saturday, June 11, 2011 QUADS/HAMS/CALVES

It felt GREAT to train legs again! Nothing new ruptured, tore, broke, or slipped, so I am one happy camper!! Please try not to laugh too hard at the weights.....I cut back on my usual volume too.....I just wanted to get through is one.

Leg Extensions
50 x 20
70 x 20
100 x 15
120 x 15

Leg Press
1 plate/side x 20
2 plates/side x 15
3 plates/side x 15
4 plates/side x 15

Horizontal Press
210 x 20
270 x 15
310 x 15
350 x 15

One Leg Curl
30 x 15
30 x 15
30 x 15
30 x 15

Seated Curl
90 x 15
90 x 15
90 x 15
90 x 15

Calf Sled
150 x 15
150 x 15
150 x 15
150 x 15

Standing Calf
200 x 15
200 x 15
200 x 15

Seated Calf
1 plate x 25
1 plate x 25
1 plate x 25


BWT 198

Looks like a great session there bud, glad you got back on the "wheels" wagon. I bet you're looking forward to the next one. One of my clients said yesterday he hated leg day, how could anyone say that?

[KevinCouch]

Great Quad workout back Keith. Quad growth from here on in and NO injuries brother!!!!!

[masterschamp]

Looks like a great session there bud, glad you got back on the "wheels" wagon. I bet you're looking forward to the next one. One of my clients said yesterday he hated leg day, how could anyone say that?

Thanks, Mike.........am looking forward to next one, too. Always have loved leg day......tell your client if he wants to get anywhere with this he better learn to love it!

Keith

[masterschamp]

Great Quad workout back Keith. Quad growth from here on in and NO injuries brother!!!!!

Thanks, Kevin......that's the plan, brother. felt great to hit legs again.

Keith

[HeavyDutyGuy]

The Machine is humming along...

[masterschamp]

Monday, June 13, 2011 DELTS/TRICEPS/MINI CHEST

Lateral Machine
20 x 25
30 x 15
40 x 15
50 x 12

Standing DB Lateral
25 x 12
25 x 12
25 x 12
25 x 12

Seated Press (machine)
100 x 20
150 x 15
150 x 15
150 x 15

Upright BB Row
80 x 12
80 x 12
80 x 12

F DB Raise
20 x 15
20 x 15
20 x 15

Pressdown
100 x 25
130 x 20
150 x 15
160 x 12
170 x 10

Seated OHead Ext ( machine)
100 x 25
130 x 20
170 x 15
170 x 15
170 x 15

2 Arm U Grip Rev Pressdown
80 x 15
80 x 15
80 x 15
80 x 15

Dip Machine
120 x 15
120 x 15
120 x 15

SUPERSET:
Seated BP Machine 200 x 12, 200 x 12, 200 x 10, 200 x 10
Pec Deck 100 x 12, 100 x 12, 100 x 12, 100 x 12



Felt GREAT!!

BWT: 198

[masterschamp]

Tuesday, June 14, 2011 BACK/REAR DELTS/TRAPS/MINI BICEPS

V Bar Pulldown
100 x 20
130 x 15
160 x 10
200 x 8
150 x 12

1 Arm DB Row
75 x 15
95 x 10
110 x 8
110 x 8
110 x 7

Cable Row
150 x 15
150 x 15
150 x 15

P Grip Pulldown
130 x 15
130 x 15
130 x 15

Dickersons
100 x 15
100 x 15
100 x 15

Rear Delt Machine
70 x 15
100 x 12
100 x 12
100 x 12

Shrugs
225 x 20
225 x 20
225 x 20

2 Arm Cable curl
80 x 15
80 x 15
80 x 15
80 x 15

1 Arm Cable Curl
30 x 15
30 x 15
30 x 15



BWT 198