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Post by Tim Wescott on Jun 30, 2006 17:53:14 GMT -5
Damn Keith,sorry to hear that bro,but a wise move to take a break to live to fight another day!!
I was going to e-mail you soon as I thought you fell off the face of the earth. I missed reading your posts and your insane training journals....they motivate the hell out of me!!
Just like you(or me) to already have a backup plan for the next contest coming up.
I know you would have kicked ass in Sept.,but no big deal as you`ll just kick ass in these two shows then onward to next years Masters Nats..I`ll be there next year so we can finally get to meet each other and get together with GerryT,EBA84,and 1400Total to shoot the sh*t.
Take care with the tendon injury, but train everything else that you can train,in your usual intensity or insanity fashion....like I could stop you!! ;D
Glad to have you back on board my friend. #bowdown3ht#
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Post by Hoopie on Jul 1, 2006 9:27:09 GMT -5
Damn Keith sorry to hear about your injury! All injuries stinck but one that pulls you out of the gym and a show really suck! Like you said better to be safe than sorry. Out of curiousity how did you hurt your achilles? An how does it feel now. Good luck and i hope that thing heals quickly for you big man. Train hard but train smart my friend! Good to see you're back though.
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Post by masterschamp on Jul 1, 2006 13:13:44 GMT -5
Damn Keith sorry to hear about your injury! All injuries stinck but one that pulls you out of the gym and a show really suck! Like you said better to be safe than sorry. Out of curiousity how did you hurt your achilles? An how does it feel now. Good luck and i hope that thing heals quickly for you big man. Train hard but train smart my friend! Good to see you're back though. Hoop, The most frustrating thing about the injury was what caused it to become a major problem........CARDIO!!!! You know that I never used cardio in my contest prep before, this was the first time I was going to include it as a full blown part of my pre- contest regimen. After about 2 weeks of the treadmill I began to notice some pain inthe heel/achiles/ankle area of my right foot. As time went by it got progressively worse to the point of barely being able to walk. I had always been able to train through any injury I've had in the past, but this just kept getting worse..AND the last thing I would have thought of was that CARDIO was the problem..I mean, I lift alot of weight in some very intense workouts, and have never had a serious physical problem because of that, and I could not believe walking could do this!! I went to 2 sports medicine docs and they were both of the opinion that the strain to the achilles and related tendons, along with associated bruising of the heel, was severe enough that to further train would be risking a complete tear which would mean surgery, 6 months out of the gym and no guarantee of regaining full function again! They both thought that there was probably some minor damage already present in the area, but that the CARDIO is what aggravated it to the point it got to!!! I couldn't believe it! In any case, IF I include cardio for the 2 November shows, Coach and I have already decided that the recumbent bike will be the way to go.
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Post by Hoopie on Jul 1, 2006 14:48:28 GMT -5
By any chance did they say how the walking agravated it like it did? This is kinda a hard question to put down cause i cant think of a way to bring it in layman terms so bare with me. What i mean is did they show you on a chart of the achilles on how its damaged or haow the damage was done?
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Post by masterschamp on Jul 3, 2006 11:17:06 GMT -5
By any chance did they say how the walking agravated it like it did? This is kinda a hard question to put down cause i cant think of a way to bring it in layman terms so bare with me. What i mean is did they show you on a chart of the achilles on how its damaged or haow the damage was done? the impression the docs gave me , Hoop, was that I had already strained it to some degree, probably through calf raises or something that stretches that tendon, and the pounding on the treadmill caused a bruising of the heel, and associated inflamation and tendon strain, and further aggravated the damage that was present. I'm telling you...for awhile it was TOUGH to even walk on it!!!
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Post by GerryT on Jul 3, 2006 11:42:47 GMT -5
Sent you an e mail before seeing this, Keith. Really sorry to hear, but take all the time you need.
You will be better than ever next year, and promise to come up with a killer routine for you.
Happy 4th to you and your family, bro.
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Post by masterschamp on Jul 3, 2006 15:57:11 GMT -5
Sent you an e mail before seeing this, Keith. Really sorry to hear, but take all the time you need. You will be better than ever next year, and promise to come up with a killer routine for you. Happy 4th to you and your family, bro. Thanks, Gerry....I was so depressed about the whole injury thing that I kinda just disappeared for awhile! Feeling much better now, and am totally focused on the 2 November shows that you are ABSOLUTELY designing the ultimate posing routine for! Keith
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Post by masterschamp on Jul 3, 2006 16:04:08 GMT -5
Back in the gym today for the first time in nearly 4 weeks!! I was as excited as a little kid going to an amusement park! The month of July will be geared to getting me ready for a full fledged 14-16 week assault for the 2 November shows. I'll be taking it easy with poundages and, of course, on legs. I truly feel I'll be 100% come August. Just got to stay smart about this!! NO CARDIO!!! (at least for this month!!)
Monday, July 3, 2006 CHEST/TRICEPS/ABS
L Inc BP 135x15,225x10, 315x6, 335x5,5 Flat BP 225x10, 315x5, 335x5,5 W Dips +25x10, +35x8,8
Pressdown 100x10,130x8, 160x6,6 Lying Ext 95x10, 120x6,4 DB Kickback 45x8,6
Weighted Crunch +25x10,10,10 Rev Crunch BWTx15,15,15
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Post by EBA84 on Jul 3, 2006 16:29:55 GMT -5
I know how feel Keith. I tore an Achilles tendon about 4 years ago and had to have surgery. Hasn't been quite right since. Still only have about 85 to 90 % power in the leg I damaged. Couldn't squat or do leg presses for about 6 to 8 months. I wouldn't wish that injury on anyone. Good luck to you.
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Post by masterschamp on Jul 3, 2006 21:24:40 GMT -5
I know how feel Keith. I tore an Achilles tendon about 4 years ago and had to have surgery. Hasn't been quite right since. Still only have about 85 to 90 % power in the leg I damaged. Couldn't squat or do leg presses for about 6 to 8 months. I wouldn't wish that injury on anyone. Good luck to you. Eric, Thanks for the well wishes. I didn't realize you had torn yours. I'll tell you one thing for sure....judging by the condition of your legs in some of the contest shots I've seen, both of them seem to be going at 110% !!!
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Post by Tim Wescott on Jul 3, 2006 21:38:43 GMT -5
Keith,you`re amazing brother............4 weeks out of the gym,and benching 335 for reps!!
Go easy on the legs for now,and I know you`ll be in the shape of your life in November!!
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Post by Hoopie on Jul 4, 2006 8:16:29 GMT -5
Back in the gym today for the first time in nearly 4 weeks!! I was as excited as a little kid going to an amusement park! The month of July will be geared to getting me ready for a full fledged 14-16 week assault for the 2 November shows. I'll be taking it easy with poundages and, of course, on legs. I truly feel I'll be 100% come August. Just got to stay smart about this!! NO CARDIO!!! (at least for this month!!) Monday, July 3, 2006 CHEST/TRICEPS/ABS L Inc BP 135x15,225x10, 315x6, 335x5,5 Flat BP 225x10, 315x5, 335x5,5 W Dips +25x10, +35x8,8 Pressdown 100x10,130x8, 160x6,6 Lying Ext 95x10, 120x6,4 DB Kickback 45x8,6 Weighted Crunch +25x10,10,10 Rev Crunch BWTx15,15,15 First day back after 4 weeks and still looking great! Way to go Keith! Always impressive and motivating to read you w/o's!
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Post by masterschamp on Jul 5, 2006 9:14:56 GMT -5
Wednesday, July 5 , 2006 LEGS!!!
First leg session in exactly 5 weeks. The numbers are a little embarrassing, but I was genuinely thrilled to get this one in with no further aggravation to the achilles. If I bring them along slowly, I feel the legs will be at 100% in a month.
Hacks 135x15, 225x12, 315x10, 365x6,6 Squats 135x12, 225x10, 315x10, 365x8,6
One Leg Curl 50x12, 70x6,6 SL Deadlift 135x15, 225x10, 315x8,6
Standing Raise 225x15, 315x12,12 Sled Raise 315x12,12
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Post by chanman83 on Jul 5, 2006 9:29:48 GMT -5
hahah Keith says 365 for 8 and 6 are "embarrassing" hahah You are the man!
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Post by RUBICON19 on Jul 5, 2006 11:17:43 GMT -5
Sorry to hear the news Keith.. I was just about ready to jump on here and rag on you for not being around... Then I started reading. That really sucks!! Keep your chin up!!
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Post by TNA on Jul 5, 2006 12:05:36 GMT -5
Fantastic? no, SICK workout Keith!!!! #k0104ne#
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Post by masterschamp on Jul 7, 2006 13:14:04 GMT -5
Friday, July 7, 2006 BACK/TRAPS/BICEPS
U Grip Pulldown 150x10, 180x5, 195x6,6 U Grip BB Row 135x10, 225x8, 275x5, 315x6,6 Cable Row 250x6,6
BB Shrug 365x10, 435x8,8
BB Curl 80x10, 90x8, 110x5,5 Alt DB Curl 50x6,6
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Post by GerryT on Jul 7, 2006 13:23:24 GMT -5
Way to go, bud. Hope all is well. Please call or get in touch whenever you can.
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Post by masterschamp on Jul 8, 2006 7:59:55 GMT -5
Way to go, bud. Hope all is well. Please call or get in touch whenever you can. Thanks,Gerry I'll give you a call sometime in the next week. Keith
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Post by masterschamp on Jul 8, 2006 8:03:26 GMT -5
Saturday, July 8, 2006 DELTS/ABS
Seated Press 135x15,225x10,265x6,6 Seated Lateral 35x12, 45x9,7 Bent Lateral 60x10,10 U BB Row 110x9,8
Crunch +25 x 15,15,12 Rev Crunch BWT x 20,20,20 Leg Raise +25 x 10,10,8
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