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Post by chanman83 on Dec 13, 2006 10:34:42 GMT -5
the man the myth the legend keith is back folks!!!! as my boy hoss said.. man your a BIG inspiration!
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Post by masterschamp on Dec 16, 2006 21:06:02 GMT -5
Sorry I didn't get to post this week guys....Christmas shopping!!
Training still going great.... I'll start to post workouts again on Monday....diet begins on January 1.
Keith
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Post by RUBICON19 on Dec 17, 2006 19:03:24 GMT -5
Can hardly wait!!!! Did you get your shopping done yet? I have to get going  |
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Post by masterschamp on Dec 18, 2006 13:24:35 GMT -5
Can hardly wait!!!! Did you get your shopping done yet? I have to get going All done Randy!! Thanks to the Mrs.!! This is great...I'm able to post from work again...haven't been able to do that for a long time...hope the site doesn't get filtered out again. |
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Post by RUBICON19 on Dec 18, 2006 15:19:19 GMT -5
Uhhggg! I still have to do mine
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Post by Tim Wescott on Dec 21, 2006 7:13:53 GMT -5
I still have a bit of shopping to do too!  |
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Post by masterschamp on Dec 24, 2006 4:19:50 GMT -5
Just wanted to wish everyone here at WOTW a Very Merry Christamas, Happy Holidays, and a wonderful New Year.
Keith
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Post by Tim Wescott on Dec 24, 2006 8:27:03 GMT -5
Thanks Keith..........Happy Holidays and Best Wishes to you and your family. #santa021hh9#
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Post by RUBICON19 on Dec 24, 2006 14:35:45 GMT -5
MERRY CHRISTMAS KEITH!!!!!!! Hope its a WONDERFUL day for you and yours!!! #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9# #santa021hh9#
Sorry. I cant help myself!! ;D
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Post by masterschamp on Dec 25, 2006 11:42:37 GMT -5
December 25, 2006 CHRISTMAS MORNING!! 4:30 AM
You guys know that my primary goal of winning the Master's Nationals is something that has driven me for the past 3 years of my training. The past 2 years something has come up...family or injury, and I have had to bow out of the show. This year I have finally got all the injuries behind me and have set aside the next 7 months to accomplish this goal. I am going to be trained by Eric all the way to the show....I can only imagine what he can do with a whole seven months! I know it will be brutal, but I also know I will step on stage in my best ever condition. I am so focused on this, and have so much faith in Eric, that I have that positive vibe inside telling me this is going to be a year to remember! Hey...you know I'm SERIOUS if I decided to begin the prep a week early,on Christmas Day with a double split!! 28 weeks to go............it's on, boys!!!
AM Session Chest, Front and Side Delts, Calves
Inc DB Press 70x12,80x10,90x8,105x6,6,6
High Inc BP 225x10,305x6,6,6
Weighted Dips +15x8,6,6
Flat DB BP 100x6,6,6
1 Arm DB Press 30x10,40x8,50x6,6,6
Standing Raise 315x12,405x8,8,6
_________________
NO EXCUSES !
Last edited by masterschamp on Mon Dec 25, 2006 12:40 pm; edited 1 time in total
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Post by Tim Wescott on Dec 25, 2006 14:14:44 GMT -5
Keith,I`ll definately be looking forward to following your prep on the way to the Masters Nats!! Have I ever told you that you arte one hardcore mofo? LOL  Merry Christmas bro! #santa021hh9# |
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Post by masterschamp on Dec 25, 2006 21:24:16 GMT -5
Monday, December 25, 2006 PM Side Delts/ Triceps/Calves
Upright Bb Row 70x10,85x6,6
Cheat Side Lateral 30x10,45x6,6
Smith Rev Grip BP 135x12,225x8,255x6,6,6
Lying EZ Extension 80x10, 100x6,6,6
Inc 2 arm DB Ext 40x6,5
Seated calf raise 135x12,185x8,8
A GREAT Day One of contest training! A wonderful Christmas with family and friends AND a wonderfully painful double shot of the iron!!!
_________________
NO EXCUSES !
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Post by mrky03 on Dec 25, 2006 22:24:04 GMT -5
December 25, 2006 CHRISTMAS MORNING!! 4:30 AM You guys know that my primary goal of winning the Master's Nationals is something that has driven me for the past 3 years of my training. The past 2 years something has come up...family or injury, and I have had to bow out of the show. This year I have finally got all the injuries behind me and have set aside the next 7 months to accomplish this goal. I am going to be trained by Eric all the way to the show....I can only imagine what he can do with a whole seven months! I know it will be brutal, but I also know I will step on stage in my best ever condition. I am so focused on this, and have so much faith in Eric, that I have that positive vibe inside telling me this is going to be a year to remember! Hey...you know I'm SERIOUS if I decided to begin the prep a week early,on Christmas Day with a double split!! 28 weeks to go............it's on, boys!!! AM Session Chest, Front and Side Delts, Calves Inc DB Press 70x12,80x10,90x8,105x6,6,6 High Inc BP 225x10,305x6,6,6 Weighted Dips +15x8,6,6 Flat DB BP 100x6,6,6 1 Arm DB Press 30x10,40x8,50x6,6,6 Standing Raise 315x12,405x8,8,6 _________________ NO EXCUSES ! Last edited by masterschamp on Mon Dec 25, 2006 12:40 pm; edited 1 time in total Totally amazing Keith! 305lb. inclines after you've already hit incline dumbells! Get outta here!!!!! Looking forward to following your progress brother! |
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Post by masterschamp on Dec 26, 2006 8:32:13 GMT -5
Tuesday, December 26, 2006 AM Lats/Abs
WG Weighted Pullup BWTx12,12, +25x6,6,5
U Grip BB Row 225x8,295x6,6,6
CG Cable Row 250x6,6,5
DB Row 120x6,6,4
Cable Crunch 80x10,10,10
Hanging Leg Raise +15x10,10,10
_________________
NO EXCUSES !
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Post by masterschamp on Dec 26, 2006 15:38:27 GMT -5
Tuesday, December 26, 2006 PM Traps/R Delts/Biceps
BB Shrugs 315x15,405x10,455x8,8,7,6
CG Upright BB Row 100x8,8
Bent DB Lateral 45x12,60x6,6,6
BB Curl 80x10,110x6,5,4
Alt DB Curl 50x6,6,6
DB Hammer 40x6,6
_________________
NO EXCUSES !
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Post by Hoopie on Dec 27, 2006 22:02:37 GMT -5
FREAKISH AND AMAZING KEITH!!!! I will be in Pittsburgh cheering you and others from here on Keith...Looking forward to following you all the way up to D-Day my friend.
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Post by masterschamp on Dec 28, 2006 8:38:46 GMT -5
Thursday, December 28, 2006 AM Chest/Delts
Incline BPress 135x15,225x12,275x8,305x6,6,6
Flat Bp to neck 135x15,225x12,275x6,6,6
Weighted dips +20x6,6,4
Flat DB Flye 60x15, 85x6,6,6
Seated DB Press 50x12,60x10,75x6,6,6
Calf press 315x12,365x8,8,8
204 days till showtime!!!!!
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Post by mrky03 on Dec 28, 2006 12:57:26 GMT -5
I am so behind you on this journey Keith! I know you're putting your heart and soul into this!
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Post by masterschamp on Dec 28, 2006 16:53:07 GMT -5
Thursday, Dcember28, 2006 PM Delts/Triceps/Calves
DB Upright Row 40x8,50x6,6
1 Arm DB Lateral 40x10,50x6,6
Dec CG BPress 225x12,275x6,6,6
2 Arm OH DB Ext 45x6,6,6
1 Arm Rope Pdown 65x6,6
Seated Calf Raise 135x12,185x8,8,8
_________________
NO EXCUSES !
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Post by masterschamp on Dec 29, 2006 7:52:54 GMT -5
Friday, December 29, 2006 AM Lats/Abs
WG BB Row 135x15,225x10,295x6,6,5
U Grip C Row 150x12,220x6,6,6
CG Weighted Chin Bwtx15,+20x6,6
1 Arm DB Row 85x12, 120x6,6,6
Weighted Inc Sit-up +25x10,10,8
Weighted Leg Raise +15x10,10,8
203 days till showtime!!!
_________________
NO EXCUSES !
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