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Post by masterschamp on Nov 12, 2007 11:54:47 GMT -5
There is a picture of you in the new Flex magazine. It is near the back and from the Southern States. Thanks, Eric.....been walking around with that issue in my gym bag for three days and had no idea! Keith
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Post by Tim Wescott on Nov 12, 2007 11:59:50 GMT -5
There is a picture of you in the new Flex magazine. It is near the back and from the Southern States. Thanks, Eric.....been walking around with that issue in my gym bag for three days and had no idea! Keith Cool............. I gotta` grab that bad boy !! #arockon6ha#
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Post by masterschamp on Nov 12, 2007 22:49:21 GMT -5
Monday, November 12, 2007 CHEST/BICEPS/ABS
Cybex Inc B Press: (plates are 45's): 2 plates x20, 4 plates x12, 6 plates x6,8 platesx 6 ..drop..6 plates x 4..drop..4 plates x 5..drop..2 plates x 7
Atlantis F BPress: 160x12, 220x8..drop..165x6..drop.. 105x15
Inc DB Flyes 50x10, 60x10
Crossovers 70x8..drop..50x5..drop..30x7
Inc DB Curl 25x10,40x6 EZ BB Curl 70x12,90x10 LF Preacher 60x12,90x10
Rope Crunch 100x15,15,15 Leg Raise BWTx15,15,15
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Post by masterschamp on Nov 14, 2007 18:36:46 GMT -5
Wednesday, November 14, 2007 BACK/TRICEPS/CALVES
Pullover Machine 120x12,150x6,180x6 U Grip Pulldown 100x10,135x10,165x8,185x6 BB Row 135x15,225x8,255x5 Low Hammer 3 plates (per side)x 10, 4 plates x 6 DB Rows 100x8,115x6 Cable Row 220x8..drop..180x6..drop..130x6..drop..100x7
Pressdown 100x15,130x12,150x10 Seated OHead Ext 40x15,60x12 Machine Dips 180x12,255x8 DB Kickbacks 25x10,45x6 1 Arm C Ext 40x20
SUPERSET: Standing Calf 235x15,15,15,15 Seated Calf 205x15,15,12,10
BWT 195
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Post by masterschamp on Nov 16, 2007 17:55:35 GMT -5
Friday, November 16, 2007 DELTS/BICEPS/ABS
Cybex Seated Press 2 plates x 15, 3 plates x10, 3 plates + two 25s x6 Machine Lateral 70x15,110x6 Cable Lateral 20x15,30x10 U Cable Row 70x15,70x12 Rev Pec Deck 90x12,130x6
Cybex Shrugs 135x20,225x12,315x10,365x8
Inc DB Curl 30x10,40x6 EZ BB Curl 75x12,95x10 Life Fitness Preacher 70x10,100x6
Rope Crunch 100x15,15,15 Leg Raise BWT x 15,15,15
Just quietly working my way to my all time best!
BWT 195
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Post by fit on Nov 17, 2007 7:45:05 GMT -5
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Post by masterschamp on Nov 17, 2007 17:19:10 GMT -5
Saturday, November 17, 2007 QUADS/HAMS/CALVES
Leg Extension 100x15,135x12,165x8..drop..135x6..drop..100x7 Smith Squats 135x12,225x10,315x6,6 Hacks 135x8,225x8,275x8..drop..225x5..drop..135x6
( went light on hams, tweaked my left one last week) Lying Leg Curl 100x15,120x10 Tractor Curl 120x12,165x8 One Leg curl 45x15,45x12
Glute K Back 100x15 Abductor 190x15 Adductor 140x15
SUPERSET: Standing Calf 225x15,245x15,2745x10,310x8 Seated Calf 185x15,15,13,12
Just quietly working my way to my all-time best !
BWT 194 ( pre Golden Corral!)
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Post by Roger on Nov 17, 2007 18:57:56 GMT -5
I predict at least a 2lb. weight gain out of this. Great leg workout Keith.
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Post by EBA84 on Nov 17, 2007 19:14:43 GMT -5
Best part of the workout. I just ate a large pizza. Not as good as Golden Corral though.
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Post by Tim Wescott on Nov 18, 2007 8:16:12 GMT -5
Nice workout Keith.......you`re gettinng huge!
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Post by EBA84 on Nov 19, 2007 22:26:37 GMT -5
Saturday, November 17, 2007 QUADS/HAMS/CALVES Leg Extension 100x15,135x12,165x8..drop..135x6..drop..100x7 Smith Squats 135x12,225x10,315x6,6 Hacks 135x8,225x8,275x8..drop..225x5..drop..135x6 ( went light on hams, tweaked my left one last week) Lying Leg Curl 100x15,120x10 Tractor Curl 120x12,165x8 One Leg curl 45x15,45x12 Glute K Back 100x15 Abductor 190x15 Adductor 140x15 SUPERSET: Standing Calf 225x15,245x15,2745x10,310x8 Seated Calf 185x15,15,13,12 Just quietly working my way to my all-time best ! BWT 194 ( pre Golden Corral!) Excellent workout. About 4 months till the diet starts. Make them count.
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Post by masterschamp on Nov 19, 2007 22:32:57 GMT -5
Monday, November 19, 2007 CHEST/TRICEPS/ABS
Cybex Inc BPress ( plates are 45's) 2 plates x15, 4 plates x10, 6 plates x8, 8 platesx6
Life Fit BPress 180x12, 235x10..drop180x8..drop..135x8
Pec Deck 100x12,150x10
Crossovers 60x15..drop..50x8..drop..30x10
( easy on triceps..left elbow a little tender and swollen..no biggie)
Pressdown 100x20,17,15
Seated OHead Ext 60x12,80x7
Dip Machine 180x12,265x6
1 Arm R Pressdown 30x15
Rope Crunch 105 x 15,15,15 Leg Raise BWT x 15,15,15
BWT 196
Just quietly working my way to my all time best!
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Post by intenceman on Nov 19, 2007 22:52:45 GMT -5
Nice work, champ!
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Post by masterschamp on Nov 20, 2007 8:02:29 GMT -5
Thanks, guys........today is a rest day. Did 20 minutes on the treadmill after I woke up this morning.
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Post by Roger on Nov 20, 2007 8:37:23 GMT -5
Great chest workout Keith.
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Post by hossjob on Nov 21, 2007 8:34:56 GMT -5
There is a picture of you in the new Flex magazine. It is near the back and from the Southern States. Thanks, Eric.....been walking around with that issue in my gym bag for three days and had no idea! Keith AWESOME! Who's on the cover? I have the one w/ Lee Haney, but I'm not seeing it in there.
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Post by hossjob on Nov 21, 2007 8:36:39 GMT -5
I love it. Crazy ass workuts. Then comes the best part..."best part about the workout...I ate an entire large pizza!" hhahahaha. My money is on the pizza being better than Golden Corral though!
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Post by masterschamp on Nov 21, 2007 13:13:25 GMT -5
Thanks, Eric.....been walking around with that issue in my gym bag for three days and had no idea! Keith AWESOME! Who's on the cover? I have the one w/ Lee Haney, but I'm not seeing it in there. Cutler is on the cover with a couple other pros....says"Did Jay deserve it?"
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Post by masterschamp on Nov 21, 2007 13:20:53 GMT -5
Wednesday, November 21,2007 BACK/BICEPS/CALVES
Pullover Machine 100x15,135x12,165x8 U Grip PDown 100x20,150x6, 170x8 BB Row 135x10,225x6,275x5 Cybex Low Hammer ( plates are 45's): 3 plates/side x 12, 4 plates/side x8 Cable Row 220x12
Shrugs 225x12,315x10,405x6 Deads 225x7,315x6
Inc DB Curl 30x6,40x6 EZ BB Curl 75x10,100x7 Life F Preacher 70x10,100x8
Standing Raise 225x20,255x12,275x10,315x9 Seated Raise 205x15,15,13,10
BWT 196
Just quietly working my way to my all time best
Want to wish everyone a Happy Thanksgiving..........my wife the kids and I are going to Islands of Adventure and Universal...leaving in about an hour.
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Post by intenceman on Nov 21, 2007 19:40:25 GMT -5
Still racking em up. Going to be a good masters nationals at this rate. Enjoy your Thanksgiving!
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