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Post by hossjob on Nov 22, 2007 9:39:54 GMT -5
Keith, enjoy your THANKSGIVING! Eat bro, you deserve it!
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Post by Intensity on Nov 23, 2007 13:30:40 GMT -5
Hope that you are having a great time with the familly Keith!
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Post by masterschamp on Nov 25, 2007 11:00:32 GMT -5
Had a GREAT time with the family in Orlando!.........Just got back yesterday to find out that there was a fire at my gym!!!! Luckily it was confined to the boxing ring area, and the gym will reopen this week. The police are conducting an investigation as it appears to have been arson! Now is when having fully equipped home gym comes in handy.. I'm going to walk acrcoss the hall and do legs right now!!
I'll post it when I'm done.
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Post by masterschamp on Nov 25, 2007 12:50:11 GMT -5
Sunday, November 25, 2007 QUADS/HAMS/CALVES
Leverage Squats 135x15,225x12,315x8,405x6 Hacks 135x10,225x8,315x6 Leg Extensions 100x15,15,14,12
Stiff Leg DLifts 225x12,12,12,10,10,10,20,8
SUPERSET: Standing Raise 225x15,15,15,12,12 Hack Raise 225x15,12,12,10,10
BWT 197
Just quietly workng my way to my all time best.
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Post by Roger on Nov 25, 2007 14:09:41 GMT -5
Home version looks as tough as the gym version. Great job Keith
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Post by masterschamp on Nov 27, 2007 8:44:26 GMT -5
Joined the West Palm Beach Powerhouse gym last night....it's only 5 more miles from my old gym. Talked to some people on the inside and they said that the fire pretty much has my old gym closed for at least 4-5 months if not permanently. Powerhouse is a great place...actually bigger with even more equipment and has a little more of a hardcore feel to it as well. IFBB pros Ahmad Haidar (sp?) and Marty Vranicar train there, so I'm sure it is a "bodybuilder friendly" place. Should have some great training sessions there!
Here's my training from yesterday:
Monday, November 26, 2007 CHEST/BICEPS
Inc Lev B Press 135x15,225x12,315x8,6 Hammer BP 2 plates/side x15, 3 plates/sidex12,12,10 Inc DB B Press 75x15,95x12,125x10,8 Pec Deck 100x15,120x10,10
Alt DB Curl 30x8,45x6 EZ BB Curl 75x12,100x8,6 DB Preacher 35x12,10 DB Conc Curl 30x15,15
BWT 198
Just quietly working my way to my all time best!
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Post by EBA84 on Nov 27, 2007 9:40:46 GMT -5
The new gym sounds great. I saw Vranicar at the Masters Nationals last year. He looked awesome. Hard to believe he is over 50.
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Post by Roger on Nov 27, 2007 9:49:19 GMT -5
Sounds like you found a great replacement gym.
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Post by mrky03 on Nov 27, 2007 18:45:05 GMT -5
Way to go Keith! Sounds like you've found a great place to train. I remember Marty Vranicar from from the 70's! Saw some pics of him in last years Master's Nationals, he looks great!
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Post by masterschamp on Nov 29, 2007 8:12:35 GMT -5
Wednesday, November 28, 2007 BACK/TRICEPS/CALVES
U Grip PDown 100x15,130x12,180x10 T Bar Row 2 plates x12, 3 plates x10, 4 plates x8 Low Hammer 2 Plates (per side) x 12, 3 plates x 6, 4 plates x6 Cable Row 130x15,180x12,220x10
Rack Deadlifts 135x15,225x12,315x10
BB Shrugs 315x12,12
Pressdown 100x20,130x15,150x12 Mach Dips 160x12,240x7 DB Extension 25x15,15 1 Arm R Ext 30x20
Donkey Machine 200x25,240x18,280x14 Seated Calf 2 Plates x 20,20,20
BWT 198
Just quietly working my way to my all time best!
Got a chance to speak with Ahmad Haidar today after I trained.....great guy, sat down and talked for about twenty minutes. He does all of his personal training out of this gym.
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Post by Roger on Nov 29, 2007 9:32:24 GMT -5
As always great workout Keith. Sounds like your new gym is the perfect place for you.
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Post by fit on Nov 29, 2007 10:25:25 GMT -5
Sounds like there was a great silver lining in the smoke of that fire, at least for you.
I'm hoping a Powerhouse opens up here some day.
'gratz!
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Post by masterschamp on Nov 29, 2007 10:36:33 GMT -5
Rog, fit: Funny how things work out sometimes....hated to see the old gym burn, but being at Powerhouse seems to be a pefect fit for me. There may even be a sponsorship involved.
Keith
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Post by Tim Wescott on Nov 29, 2007 16:46:36 GMT -5
New gym sounds great Keith..........I have seen it in a video featuring Ahmad Haider........really nice place.
Vranicar looks better than he did 30 years ago when he was a top national level AAU competitor competing against my man Jeff King.
Great workouts that will probably be even more intense in your new surroundings.
How far do you live away from my old town of Port St. Lucie?
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Post by masterschamp on Nov 29, 2007 18:18:03 GMT -5
Tim, I'm about 30 minutes south of Port St. Lucie.
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Post by mrky03 on Nov 29, 2007 18:33:38 GMT -5
Sounds great Keith, sponsorship would be awesome! Competing can get expensive!
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Post by Tim Wescott on Nov 29, 2007 19:48:04 GMT -5
Tim, I'm about 30 minutes south of Port St. Lucie. Damn......I misss the St. Lucie /Stuart gym scene,the sunshine was nice too! LOL #bbeach3nu#
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Post by masterschamp on Dec 1, 2007 8:06:14 GMT -5
Tim, I'm about 30 minutes south of Port St. Lucie. Damn......I misss the St. Lucie /Stuart gym scene,the sunshine was nice too! LOL #bbeach3nu# Tim.... If you are ever down this way visiting, you have a place to stay ( with a pool ;D) ), and a training partner who knows a great gym!! Keith
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Post by masterschamp on Dec 1, 2007 8:13:03 GMT -5
Yesteday's workout:
Friday, November 30, 2007 DELTS/BICEPSABS
Seated Mach Press 130x12,165,12,190x6 Iso Lateral Mach 30x10,40x10,50x10 Cable Lateral 20x20,20,20 U C Row 90x10,8 Bent Lateral 40x12,50x10,60x10
Alt DB Curl 20x15,30x8,40x6 Mach Preacher 25x15,45x10,70x10 DB Conc Curl 30x20,15 DB Hammer 45x12,10
Rope Crunch 110x15,15,15 Leg Raise BWT x15,15,15
BWT: 201!!!!!!! Looking to go to 205-210. What a difference since I have been working with Eric on the nutrition side of things!!
Just quietly working my way to my all time best!
Off to do LEGS now!!!!!!!!
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Post by EBA84 on Dec 1, 2007 9:40:18 GMT -5
BWT at 201! Great. Almost there. Keep pumping in the Golden Corral! Did you increase the numbers I gave you last time yet?
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