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Post by masterschamp on Dec 8, 2011 13:17:06 GMT -5
Well, I for one am glad you are back! The board isn't quite the same without folks like you. Sounds like the family is doing amazingly, but with a dad like you, of course they are. Glad to have you back my friend. Thanks, RA....glad to be back. Always was my favorite board because of people like you. I am going to make a real effort to post regularly. Hitting Chest and Biceps tonight ... I'l post it tomorrow morning when I get back here in my office...having issues with the home computer! Keith |
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Post by The One on Dec 9, 2011 21:56:40 GMT -5
Am I seeing this right? Is THE MAN back in "town?"
;D
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Post by masterschamp on Dec 12, 2011 8:25:48 GMT -5
Am I seeing this right? Is THE MAN back in "town?" ;D You are correct, sir! Hadn't been around on any boards lately, for all the above reasons, but now things have calmed down a bit...so here I am once again! This place always felt like home to me, and you had a lot to do with my more recent successes on stage, so I wanted to get back here, especially as I gear up for another contest run. I am planning on doing the FL State Championships in late August and I am also considering doing the North America in Pgh around the same time. Thought if we teamed up again we could get that "magic/torture" thing working again!  ;D... Just let me know if it looks like you will have room for me beginning next month, coach. Glad to be here. Keith |
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Post by masterschamp on Dec 14, 2011 8:46:40 GMT -5
Tuesday, December 13, 2011 BACK/TRAPS/ REAR DELTS
U Grip Pulldowns
100 x15
130 x 12
160 x 10
180 x 8
Seated Cybex Rows
140 x 12
180 x 10
210 x 8,8
One Arm DB Row
80 x 10
100 x 10
110 x10,8
Dickersons
100 x 15,15,15
Rear Delt Machine
100 x 12
120 x10,10,10
Hammer Shrugs
2 plates/side x 15
3 plates/side x 12
4 plates/side x 10,10
MINI BICEPS
2 Arm Low Cable Curl
80 x 15,15,15
1 Arm High Cable Curl
40 x 15,15,15
BWT 201
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Post by masterschamp on Dec 16, 2011 11:20:30 GMT -5
Thursday, December 15, 2011 CHEST/BICEPS
Hammer Flat B Press
1 plate/side x 15
2 plates/side x 12
2 plates +25/side x 10
3 plates/side x 8
3 plates/side x 6
Inc Smith B Press
135 x 12
185 x 10
225 x 8
275 x 6,6
Pec Deck
80 x 15,15,15,12
Dip Machine
120 x 15
140 x 15
160 x 12,12
BB Curl
65 x 12
85 x 10
95 x 8,6
Preacher Curl (machine)
70 x 12
90 x 10,10,10
2 Arm Low Cable curl
80 x 15,15,15,15
BWT 201
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Post by masterschamp on Dec 17, 2011 17:34:29 GMT -5
Saturday, December 16, 2011 LEGS
Leg Extension ( warm up)
100x 15
150 x 12,12
Hacks
1 plate/side x 15
2 plates/side x 12
3 plates/side x 10
4 plates/side x 8
5 plates/side x 6
5 plates +25/side x 5
Leg Press ( machine)
250 x 15
300 x 12
350 x 10
400 x 10,10,10
1 Leg Extension
60 x 12,12,12
Seated Leg Curl
90 x 15
110 x 10,10,10
One Leg Standing Curl
50 x 12,12,12
Lying Leg Curl
110 x 12,12,12
Standing Calf
150 x 20
200 x 15
250 x 12
300 x 10
Seated Calf
2 plates x 15,15,15
BWT 201
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Post by masterschamp on Dec 28, 2011 19:24:39 GMT -5
Had a real scare last week....my son Keithy came home from school last Monday and his knee looked like a grapefruit was in there. It was also red and felt warm to the touch....so I am thinking infection and/or blood clot, which could travel. As if him having to deal with his CP wasn't enough. Went right to the ER... they did x rays, ultrasound, and CT scans to rule out structural damage and a clot. Started him on antibiotics and said he'd have to stay. The ER nurse was very nice and at least arranged for him to get a private room. He ended up staying there for four days as the culture they had grown showed a bacterial infection in the blood in one of the two samples..the other one was clean. They had to determine if this was just a contaminated sample or what the bacteria was, because if it was mersa(sp) it could have been life threatening and he would be looking at a 4-5 week stay in the best case.He was on iv antibiotics the whole time but showed no other symtoms that are usually associated with someone who is septic.......had an MRI done to make sure the infection was not in the joint and that came back clean as well. In the end, a subsequent culture sampple showed no growth to corroborate the one positive sample so the infectious disease specialist, deterined the positive result was a result of contamination! He did however say he had some type of localized infection there and sent him home with a prescription that he has to take for 14 days. The ironic part....Keithy had been at the ER about 8 days before to get his eye taken care of as he had split the eyelid open on his dresser.....they glued it instead of stitching....the ID specialist told me it was very possible be picked up the infection at that time through the open eye wound and it settled in the knee area. He told me there are more germs in a hospital than anywhere else...not real comforting, huh? In any case, everything is good now...he got to be home for Christmas, and he feels fine.I can't tell you guys how relieved I was when I found out he was ok! Alot of praying!!
I did not leave his bed side for the entire four days, sleeping ( NOT ), in a chair there at night...4 days no sleep,barely eating, so I am just now recovered to the point to where I am ready to head back to the gym. I'll start posting workouts again tomorrow.Hope everyone had a great Christmas.
Keith
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Post by masterschamp on Dec 30, 2011 12:57:10 GMT -5
Thursday, December 29, 2011 CHEST/BICEPS/ABS/CARDIO
Flat Hammer BP
135 x 15
185 x 12
225 x 10
275 x 8
135 x 15
Inc BP
135 x 12
185 x 10
225 x 8,8,8,
Dec Hammer BP
135 x 15
185 x 12
225 x 8
275 x 6
Pec Deck
60 x 12,12,12
Dips (machine)
120 x 12,12,12
SUPERSET:
Flye Machine 50 x 15,15,15
BP Machine 150 x 12,12,12
High Cable Crossovers
50 x 10,10,10
Low Cable Crossovers
30 x 12,12,12
Barbell Curls
65 x 12
85 x 10
85 x 10
Preacher Curls ( plate loaded)
45 x 15
65 x 12,12
Seated 1 Arm Low Cable Curls
30 x 12,12,12
Standing 1 Arm Cable Curls
40 x 12,12,12
DB Hammer Curls
35 x 12,12
Ab Crunch Bench
BWT x 25,20,15
Leg Raise
BWT x 15,15,15
Cardio: Treadmill @ 3.2 20 minutes
BWT 200
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Post by masterschamp on Aug 25, 2012 12:20:55 GMT -5
Saturday, August 25, 2012
Making this simple..........haven't been able to quite hit the shape Coach got me into when we swept the West Palm and the Southern States....Goin g all out big time this upcoming season and want to leave no stone unturned.......at this level I HAVE to be at my absolute best....for this reason Coach is once again my trainer. The fun starts Monday.........look out!
Keith
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;D... Just let me know if it looks like you will have room for me beginning next month, coach.