|
|
Post by masterschamp on Nov 19, 2006 8:21:10 GMT -5
Season is finally over........Friday night the HS lost to Orlando Boone, 24-0. Taking nothing away from Orlando,,,they have an outstanding football team, it was hard to watch our kids go out that way...they are better than what they showed. It was really tough to see a bunch of 17 year old boys with tears in their eyes because they thought they let US down!!!!! All of us coaches went to each senior individually in the locker room after the game and thanked them for a terrific season and apologized to THEM for not having them more ready to play.Needless to say, it was a pretty emotion packed scene.They gave us everything they had all season and have nothing to be ashamed of. The part I will NEVER forget is how each of those seniors thanked me as I spoke to each one of them, not only for being their coach but for being a role model to them as well!! Still get choked up when I think of it! I was on a state championship football team when I was in high school, and I wanted these boys to have that experience so bad I could taste it. In some way I, and the other coaches as well, feel like we let those kids down. I'll always wonder if there was something else I could have done on my part to have them better prepared.
On another note.................I took the WHOLE day off yesterday from doing ANYTHING!!!!!! I don't have too many of those, and I have been going at the coaching thing full bore for 2 teams since July!!! I laid on the couch all day and WATCHED FOOTBALL!!!!!!! Now the focus for the next 7 months will be on the Nationals....Friday night, when we were finally alone going to bed, my wife( knowing how bad I felt for those kids), told me she was proud of ME!!! She said I was the most unselfish man she ever met and now it was ok to be selfish and go after that title.
She said she's watched me put aside my dreams these past years to help everyone else reach theirs, and now it was my time!I feel like I'm the luckiest man alive to have her as my wife!!
Going to do LEGS today....AND ....I'll actually start to post my workouts again!!! Remember, you guys promised you wouldn't laugh!!
|
|
|
|
Post by Tim Wescott on Nov 19, 2006 9:34:46 GMT -5
All I can say is................................ #bowdown3ht#
|
|
|
|
Post by RUBICON19 on Nov 19, 2006 17:51:59 GMT -5
AWSOME!!!!! Good stuff!! Must feel great..
|
|
|
|
Post by mrky03 on Nov 19, 2006 19:19:15 GMT -5
Keith, there is no way I could ever laugh at anything you do! I can only hope to reach the intensity that you have! Good luck with your training for the nationals and I'll be looking forward to reading about your progress!
|
|
|
|
Post by hossjob on Nov 20, 2006 10:22:21 GMT -5
Keith, the fact that your players thought they let "you" down is testiment to you and the coaching staff. Yo uguys must be amazing coaches! A Great coach will make a player feel like that! That's awesome.
Hey, the season didn't end how you wanted, bu you know what you had a hell of a run! CONGRADULATIONS! Now take a rest and make your wife some dinner.
|
|
|
|
Post by masterschamp on Nov 20, 2006 15:49:20 GMT -5
OK guys...here goes...haven't REALLY TRAINED for about 4 months,so....
Sunday, November 19, 2006 AM QUADS/CALVES
Leg Extensions 100x12,150x10,10
Squat 135x12,225x10,275x8,315x6,6
Hacks 225x10,315x8,8
Calf Raise 225x12,315x10,365x10,9,8
Sunday, November 19, 2006 PM HAMS/ABS
Tractor (seated) Curl 100x12,130x10,10
SL Deadlift 135x12,185x12,225x10,10
Lunges 95x12,10
Crunch BWT x 15 x3
Rev Crunch BWT x 15 x3
Happy I just got evrything in for today!
Monday, November 20, 2006 AM CHEST
Incline B Press 135x15,225x12,275x8,305x6,5
Flat B Press 225x12,305x6,6
Pec Deck 100x12,10
Dips BWT x 15,12
Monday, November 20, 2006 PM TRICEPS/ABS
Pressdown 80x12,100x10,130x10,10
Lying Extension 85x10,105x8,8
OHead C Ext 100x12,10
DB Kickback 30x15,12
Twisting Crunch BWT x 15 x3
Leg Raise BWT x 12 x3
I know the numbers aren't anything to get excited over, but I can't tell you guys how GREAT it feels to be training with a purpose once again!!
Keith
|
|
|
|
Post by RUBICON19 on Nov 20, 2006 15:52:48 GMT -5
I know MC.. I do 305 Incl benches in my sleep.. You better step it up!!!  |
|
|
|
Post by mrky03 on Nov 20, 2006 16:28:25 GMT -5
Unbelievable Keith! I wouldn't be able to lift half that after 4 months off! Looking forward to keeping up with your journal brother!
|
|
|
|
Post by Tim Wescott on Nov 20, 2006 17:47:29 GMT -5
I think I`m gonna` take up checkers!  Incredible stuff Keith...............just incredible!! #bowdown3ht# |
|
|
|
Post by TNA on Nov 20, 2006 20:46:45 GMT -5
Good one Keith! Good to have you back in the game brother.
|
|
|
|
Post by masterschamp on Nov 21, 2006 17:59:48 GMT -5
You guys are too kind!! It isn't like I haven't touched a weight for the last 4 months........I had Mondays and Tuesdays scheduled for in season lifting for the HS...strength maintenance, conditioning, and rehab. When I was done taking the boys through their individual sessions, I always made sure I got in some squats, benches or deads. Nothing earth shaking, but enough to keep my strength at a decent level. It was better than nothing!
Tuesday, November 21, 2006 AM BACK/TRAPS
U Grip Pulldown 100x12,150x10,180x8,8
BB Row 135x15,225x10,295x8,8
Cable Row 200x10,10
W Grip Pulldown 150x12,10
BB Shrugs 365x15,15
Tuesday, November 21, 2006 PM BICEPS/ABS
Alt DB Curl 30x15,45x10,10
BB Curl 75x10,95x8,8
EZ BB Curl 75x10,10
DB Conc Curl 30x10,10
Crunch BWT x 2 x 15
Twisting Crunch BWT x 2 x 15
Rev Crunch BWT x 2 x 15
|
|
|
|
Post by GerryT on Nov 21, 2006 18:23:22 GMT -5
Totally inspirational, Keith. Proud of you, brother.
Will try to call this weekend; hope you and your family have a terrific Thanksgiving!
|
|
|
|
Post by hossjob on Nov 21, 2006 19:07:04 GMT -5
Keith, downright INSPIRATIONAL. You drive me to be so much better! Freaky workouts my man FREAKY!
|
|
|
|
Post by masterschamp on Nov 23, 2006 9:43:08 GMT -5
Wednesday, November 22, 2006 AM DELTS/ABS
Seated Front Press 135x12,185x10,225x8,8
Seated Rear Press 225x8,6
Machine Lateral 45x12,10
DB Lateral 40x12,12
Bent DB Lateral 55 x10,10
Crunches BWT x 15 x 3
Rev Crunches BWT x 15 x 3
Thursday, November 23, 2006 AM QUADS/CALVES
Leg Extension 100x10,150x10,10
Hacks 135x12,225x10, 335x8,8
Squats 225x10,315x10,345x6,6
Calf Raise 315x20,405x 15,15,15
A VERY HAPPY THANKSGIVING TO ALL OF YOU AND YOUR FAMILIES!
Keith
|
|
|
|
Post by Tim Wescott on Nov 23, 2006 9:45:31 GMT -5
Crazy pressing poundages Keith,you ought to try a power meet,you`d kick butt bigtime my friend!
|
|
|
|
Post by masterschamp on Nov 24, 2006 8:39:33 GMT -5
Crazy pressing poundages Keith,you ought to try a power meet,you`d kick butt bigtime my friend! Tim, Remember, I got my start MANY years ago lifting with a group of older competitive powerlifters......still think it was the best thing ever for me, as far as laying a foundation, and it instilled a love for pushing big weight. You're not the first one to encourage me to do a powermeet....I've thought about it more than once...especially when I'm going through a contest diet!!!! Friday, November 24, 2006 AM CHEST Inc B Press 135x15,225x12,305x8,8 Flat B Press 225x12, 315x6,4 Pec Deck 100x12,12 Dips BWT x 15,15 |
|
|
|
Post by BigMikeReed on Nov 24, 2006 11:35:22 GMT -5
Keith:
Great to see you around here AND training again! SCARY workouts- keep it up!
Mike
|
|
|
|
Post by Tim Wescott on Nov 24, 2006 12:33:39 GMT -5
Keith,what would you guesstimate your best bench,squat,and deadlift to be at around 180 pounds bodyweight?
|
|
|
|
Post by masterschamp on Nov 25, 2006 7:29:05 GMT -5
Keith,what would you guesstimate your best bench,squat,and deadlift to be at around 180 pounds bodyweight? The lowest I go now is triples.......once in awhile, but if I had to guess, at a BWT of 180, those lifts would be something like this: BENCH: 375-385 SQUAT: 575-605 DEADS: 505-530 I train most of the year at 200-205 lbs. , so those are just estimates for that BWT. |
|
|
|
Post by masterschamp on Nov 25, 2006 7:36:09 GMT -5
Friday, November 24, 2006 PM TRICEPS/ABS
Pressdown 100x12, 150x10,8
Lying Extension 85x10,110x8,8
OHead C Ext 110x10,10
DB Kickback 35x10,10
Crunch BWT x 15 x 3
Rev Crunch BWT x 15 x 3
Saturday, November 25, 2006 AM BACK/TRAPS
U Grip Pdown 100x15,150x12,190x8,8
BB Row 135x12,225x10,305x8,6
Cable Row 210x10,8
W Grip Pdown 160x12,12
BB Shrugs 375x12,12
|
|
