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Post by masterschamp on Oct 23, 2008 7:02:25 GMT -5
Wednesday, October 22, 2008 BACK/TRAPS/R DELTS/CALVES
(all sets are AFTER warm ups)
SUPERSET:
Partial Rack DL 405 x 6,6,4
WG Pulldown 180 x 10,9,8
SUPERSET:
U Grip BB Row 225x 6,6,6
Seated Cable Row 150 x 10,10,8
SUPERSET:
C Grip Pulldown 180 x 6,6,6
Stiff Arm pulldown 120 x 10,10,8
DROPSET:
EZ BB Upright Row
105 x 8,6,...drop...75 x 10
SUPERSET:
Smith B/Neck Shrug 315 x 8,8
Bent Lateral 45 x 12,12
DROPSET:
Standing Calf raise
380 x 8,8,6...drop...200 x 20
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Post by irons77 on Oct 23, 2008 9:19:04 GMT -5
Sorry for the dumb question MC, on your U grip BB Row is that palms up??
Thanks
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Post by masterschamp on Oct 23, 2008 12:38:05 GMT -5
Sorry for the dumb question MC, on your U grip BB Row is that palms up?? Thanks No such thing as a dumb question, irons. Yes, the palms are facing up, as in a regular BB curl. Keith |
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Post by Cathy on Oct 24, 2008 13:52:45 GMT -5
Looking strong Keith  |
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Post by The One on Oct 24, 2008 18:14:12 GMT -5
Looking strong Keith Strong is not the word...the man is a machine! |
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Post by hossjob on Oct 26, 2008 18:18:35 GMT -5
^^^^That is an understatement. The man really seems to be unstoppaple. Between MC and THE ONE, if you can't find inspiration beyond your 20's on this board....you're lifeless!
Keep it up Kieth. As always, very enjoyable to follow your journal.
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Post by masterschamp on Oct 27, 2008 7:42:57 GMT -5
I'll be taking a week off from training .....As some of you know, I coach football and with the playoffs coming up, my time commitments are crazy right now, and the next week, especially, is going to be BUSY!!!...... The real clincher is that I have trained for 13 months now, (56 weeks!), without taking a day off from training! Guess I kinda earned a week off.. ;D. But I still needed to hear Coach say it was OK so I wouldn't feel so guilty!  Even Cyborgs need a week off for maintenance once a year!! Keith |
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Post by irons77 on Oct 27, 2008 9:01:26 GMT -5
13 months?? I say go for it.... you could really benefit from it
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Post by masterschamp on Oct 27, 2008 13:42:53 GMT -5
I'll be taking a week off from training .....As some of you know, I coach football and with the playoffs coming up, my time commitments are crazy right now, and the next week, especially, is going to be BUSY!!!...... The real clincher is that I have trained for 13 months now, (56 weeks!), without taking a day off from training! Guess I kinda earned a week off.. ;D. But I still needed to hear Coach say it was OK so I wouldn't feel so guilty! Even Cyborgs need a week off for maintenance once a year!! Keith Funny thing is that I didn't have any idea it had been that long until Sunday when I actually sat down and counted back!  |
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Post by masterschamp on Oct 31, 2008 11:47:59 GMT -5
AHHHHHHH!!!!!!!!!................................... No training.....I don't know what to do with myself!!!!!!  ;D J/K....still have plenty to keep me busy!!! Actually, the week off has been very beneficial....alot of those annoying aches and pains that always seem to be there are gone. Don't think I will wait 56 weeks to take my next break! Besides, there is "only" 31 weeks till the Nationals....should get through that with no problem! ;D Keith |
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Post by Blade on Oct 31, 2008 11:52:02 GMT -5
I guess Coach aka The Matrix gave you the ok to take the week off to oil your cyborg joints, lol
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Post by Cathy on Nov 2, 2008 15:18:31 GMT -5
AHHHHHHH!!!!!!!!!................................... No training.....I don't know what to do with myself!!!!!! ;D J/K....still have plenty to keep me busy!!! Actually, the week off has been very beneficial....alot of those annoying aches and pains that always seem to be there are gone. Don't think I will wait 56 weeks to take my next break! Besides, there is "only" 31 weeks till the Nationals....should get through that with no problem! ;D Keith Sounds like the rest was good! Well, Coach and I have put Masters Figure Nationals on my to do list for next year. Looking forward to meeting you and watching you compete |
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Post by masterschamp on Nov 3, 2008 8:37:53 GMT -5
I'll be there pulling for you,Cat! ;D
Keith
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Post by masterschamp on Nov 9, 2008 8:33:17 GMT -5
As you guys can see I haven't posted much in the last 2 weeks. I coach football down here and we were preparing for the playoffs. Last night we got beat 19-14, by a team we had beaten twice this year by 20-0 both times. It was a real heartbreaker for the kids, we were at their 18 yard line with 30 secs to go and threw a pick! It never ceases to amaze me how I feel about those kids and when I see them crying and upset after something like that it really tears me up. I talked to them as a group for 20 minutes afterwards and tried to tell them they are all winners regardless of that score and not to ever forget what we accomplished. ( 1st in our conference), but it is still hard to see them hurting like that. Kyle....I guess you have had some of the same experiences in your coaching career as well. What a great bunch of young men...I just wish there was something more I could have done to get them a win last night.
Now I will be able to give my undivided attention to my Nationals prep....30 weeks. I am thankful that I have that to help get me past the kids losing so early in the playoffs!
I will be totally focused and committed to my goal of winning my class. Having Coach in my corner will be invaluable, as I know he will make sure we leave nothing, and give everything as I get ready for this.
Heading to the gym right now....LEG DAY!!!!!!!!!!!!!!
Keith
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Post by masterschamp on Nov 11, 2008 14:27:55 GMT -5
Monday, November 10, 2008 CHEST/DELTS/ABS
Incline Smith BP
135 x 20
185 x 12
225 x 8
275 x 6,6,6,6
High Inc DB Press
50 x 15
70 x 10,10,10,10
Low Inc DB Flyes
35 x 15,15,15
Cable Crossovers
50 x 20,20,20
Cable Front Raise
50 x 10,10,10
BB Upright Row
70 x 12,12,12
B/Back Cable Lateral
25 x 15,15,15
Machine Crunch
100 x 20,20,20
Leg Raise
BWT x 20,20,20
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