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Post by RUBICON19 on Jan 23, 2007 8:12:21 GMT -5
Rest pauses is the best thing in life… excepted sex, cakes, video games, money, cars, pizza, AC DC, Tim Wescott and Wrestling's Divas... ;D Good job Keith, your road to victory is absolutely inspiring!  Mo. You forgot Oreo's, Socks, Petite penguins, and frosted windows... ;D Keith. You are gonna kick ass my man! |
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Post by Tim Wescott on Jan 23, 2007 16:21:28 GMT -5
Looking good Keith.........right on target with the insane workouts.
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Post by TNA on Jan 23, 2007 19:16:05 GMT -5
Sweet workout Keith!! Nice going brother!!!
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Post by mrky03 on Jan 23, 2007 19:34:51 GMT -5
That was an intense workout Keith! Hey, that guy in your avatar does look pretty awesome!  |
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Post by masterschamp on Jan 23, 2007 19:58:40 GMT -5
Tuesday, January 22, 2007 PM TRAPS/R DELTS/BICEPS
Calf Mach Shrugs (after warm-up) 405x18,16
B/Back Shrugs 405x15,15
U BB Row 120x10,10
R Delt Mach 70x15,80x12,100x7
Low C Curl 70x15,13
Lying C Curl 60x12,11
Conc Hammer Curl 40x9,9
179 days till showtime!!
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Post by masterschamp on Jan 23, 2007 20:04:06 GMT -5
That was an intense workout Keith! Hey, that guy in your avatar does look pretty awesome! Someone told me that we were related! Don't see how....I'm MUCH better looking than that guy!! ;D Keith |
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Post by masterschamp on Jan 25, 2007 5:20:18 GMT -5
Thursday, January 25,2007 AM CHEST/CALVES
Inc DB Press 70x15,80x12,90x10,110x9,9,8
Low Crossover 60x15,15,13
BP to Neck 225x12,275x12,10,10
Pec Deck 80x20,19,16
Standing Calf 225x20,315x15,405x9,9
Calf Press 225x15,15
Seated Calf 185x12,135x20
177 days till showtime!!
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Post by Tim Wescott on Jan 25, 2007 8:11:20 GMT -5
What can I say.....great workouts as usual bro!! #bowdown3ht#
How ya` looking right now bodyfat % wise?
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Post by masterschamp on Jan 25, 2007 9:13:26 GMT -5
What can I say.....great workouts as usual bro!! #bowdown3ht# How ya` looking right now bodyfat % wise? Thanks,Tim........Can't say for sure on the bodyfat...I'm strictly a mirror guy, but if I had to guess I'd say 8-10%. I'm down to 193 right now and my abs are starting to come in. I'm kicking the diet into another gear on Monday ( 30 gms carbs per day) so it'll be interesting to see what happens. Keith |
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Post by mrbeefy on Jan 25, 2007 9:19:20 GMT -5
Keith....your a monster Dude !!!!
30 g of carbs next week?....youch!!!
I'm doing 50g today and 25g tomorrow, part of the carb cycling.
8-10% at 193 lbs sounds good........
Certainly will be a force to reckon with!!!!!
GREAT JOB!!!!
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Post by masterschamp on Jan 25, 2007 17:56:48 GMT -5
Thursday, January 25, 2007 PM DELTS/TRICEPS
U Cable Row 60x12,80x10,90x9,8
BB F Raise 50x15,15,13
Seated Lateral 35x12,25x18
OHead DB Ext 70x9,9
Pressdown 130x15,15,13
CG B Press 275x12,225x17
177 days till showtiime!!
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Post by masterschamp on Jan 26, 2007 8:02:00 GMT -5
Friday, January 26, 2007 AM BACK/ABS
T Bar Row 3 platesx15,4 platesx10,5 platesx7,7,6
U Grip Pdown 180x15,15,13
Seated C Row 220x12,10,10
Stiff Arm PD 100x17,16,16
Cable Crunch 100x9,9
Leg Raise BWTx15,15
Knee-Hip Raise +20x10,BWTx20
176 days till showtime!!
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Post by RUBICON19 on Jan 26, 2007 8:17:11 GMT -5
Hows the diet looking?
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Post by masterschamp on Jan 26, 2007 8:48:12 GMT -5
Randy, Going to 30 gms of carbs M-F, and 100 on Sa-Su, beginning Monday. Tim asked me my BF yesterday..I estimated(I just go by the mirror) that right now it is probably somewhere around 8-10%...BWT at 193 with abs and serratus starting to come in nicely. I plan on being shredded at 174, but this is probably the last time I'll compete as a Middleweight........if I get to 230 next off season ( should be no problem if I do it smart), I'm definitely going to do the light-heavies from then on, looking at coming in at 187-190 for those shows. Keith |
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Post by chanman83 on Jan 26, 2007 12:30:10 GMT -5
Randy, Going to 30 gms of carbs M-F, and 100 on Sa-Su, beginning Monday. Tim asked me my BF yesterday..I estimated(I just go by the mirror) that right now it is probably somewhere around 8-10%...BWT at 193 with abs and serratus starting to come in nicely. I plan on being shredded at 174, but this is probably the last time I'll compete as a Middleweight........if I get to 230 next off season ( should be no problem if I do it smart), I'm definitely going to do the light-heavies from then on, looking at coming in at 187-190 for those shows. Keith WOW is all i can say.. I'm 197 and at like 15% bf! Keith your going to be sooo bad ass this year. i'm soo there to support you for the masters nationals in pa! |
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Post by Tim Wescott on Jan 26, 2007 15:30:42 GMT -5
Sounds like the plan that will shred you up nicely Keith.
Keep pumping!!
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Post by RUBICON19 on Jan 26, 2007 15:51:42 GMT -5
Sounds great Kieth... Tuff sledd'n, but if anyone can do it, YOU can!
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Post by masterschamp on Jan 26, 2007 19:25:44 GMT -5
Friday, January 26,2007 PM TRAPS/R DELTS/BICEPS
R Delt Mach 70x12,100x9,9,8
B/Back Shrug 405x15,15
U BB Row 100x12,10
Calf Mach Shrug 315x20,17
Alt DB Hammer 45x9,9
Low C Curl 40x15,13
Lying C Curl 60x10,40x20
176 days until showtime!!
_________________
NO EXCUSES !
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Post by RUBICON19 on Jan 26, 2007 21:10:07 GMT -5
Randy, Going to 30 gms of carbs M-F, and 100 on Sa-Su, beginning Monday. Tim asked me my BF yesterday..I estimated(I just go by the mirror) that right now it is probably somewhere around 8-10%...BWT at 193 with abs and serratus starting to come in nicely. I plan on being shredded at 174, but this is probably the last time I'll compete as a Middleweight........if I get to 230 next off season ( should be no problem if I do it smart), I'm definitely going to do the light-heavies from then on, looking at coming in at 187-190 for those shows. Keith What do the 30 grams consist of and where in the day do you place them? Also. Do you count your fat? If so, how much? |
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Post by masterschamp on Jan 27, 2007 10:06:10 GMT -5
Randy, The carbs come from salads and vegetables,and a small amount from a little cheese, M-F. On the weekends when I go to 100, I like to get in some yams and/or grits(my favorite). No...I don't count fat, but I do eat yolks and ALOT of ground round, so the fat content is much higher than my carbs...I'll even eat BACON!!!!AND....I cook in BUTTER!!!!! , during my pre-contest phase! |
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