MC Journal

[Sunnyday]

Rocky,
Tan about 30 min/wk. Always easy for me to tan and keep it......natural skin color isn't all that much lighter. Blonde hair, blue eyes, German descent.....go figure!? My wife is Mexican and my skin is much darker than hers!

I'm 100% German, dark blonde hair, blue eyes, too. I don't tan on purpose but can tan very easily. My oldest daughter is the same. We both get very dark in the summer just hanging outside. Meanwhile, my husband and the two little ones just think about going outside without sunscreen and turn into lobsters.

[Sunnyday]

17 year old-girl performing movements most guys can't do :

Watch here :

http://find-yourselfheree.blogspot.c...ments.html?m=1


Sent from my iPhone using Tapatalk

Grrrrrr......

[Sunnyday]

Sent from my iPhone using Tapatalk

I'm telling Dad - I mean Curt!

[Rocky3]

Rocky,
Tan about 30 min/wk. Always easy for me to tan and keep it......natural skin color isn't all that much lighter. Blonde hair, blue eyes, German descent.....go figure!? My wife is Mexican and my skin is much darker than hers!

I guessed you were sun tanning because your son has a much lighter complexion...I always want to get that type of tan year round but even living in Miami, Fl, I never seem to find the time to either go lay outside or use the tanning bed

[masterschamp]

Had a 3 day hiatus from training.....My daughter Karla and her husband Josh had their second child, Emma Lee Irons, on Mother's Day at 12:42 AM. What a beautiful little girl.....first girl in the family since Karla. She has a big brother, 7 uncles, her dad and me..........no guy out there stands a chance!!!!IMG_20150510_011512243.jpgIMG_20150510_012613339 (1).jpg

[Mac]

Congratulations Keith.

[ayezer]

congratulations keith

I am back posting

[Sunnyday]

Awww! Congrats, Keith!

[Rocky3]

wow, right on Mother's Day...What are the odds! That's awesome

[masterschamp]

Tuesday, May 19, 2015 AM CHEST/ABS

Back at it! After Karla had her baby I went to Washington, DC with our patrols last week!......Busy week!!

Dec Low cable Crossovers
25 x 15
35 x 12
45 x 10
45 x 10
45 x 10

Inc B Press
135 x 12
185 x 10
225 x 8
275 x 6
275 x 5
275 x 4

Inc DB Flyes
40 x 12
40 x 12
40 x 12
40 x 12

Flat DB B Press
50 x 15
70 x 10
70 x 10
70 x 8

SUPERSET:
DB Pullovers 50 x 10, 50 x 10, 50 x 10
Dips BWT x 12, BWT x 10, BWT x 10


ABS:
3 cycles ...20 reps of the following:

Roman Chair
Hyperextension
Leg Raise
Rope Crunch




BWT 190

[masterschamp]

Wednesday, May 20, 2015. DELTS/ABS

Db Laterals
20 x 12
30 x 10,10,10

F Db Raise
25 x 10,10,10

Seated Db Press
40 x 15
50 x 10
60 x 10,10,10

Seated Lateral Machine
70 x 15
100 x 8,8,8

Upright Bb Row
70 x 15,15,12

Bent Db Lateral
35 x 15,15,15

3 cycles of the following, 15 reps per set:
Roman chair
Hyperextension
Leg Raise
Rope Crunch

BWT. 190

[masterschamp]

This is how I spent my day yesterday:

https://vodcast.palmbeachschools.org/player/77N0M

[Mac]

This is how I spent my day yesterday:

https://vodcast.palmbeachschools.org/player/77N0M

What a wonderful moment that must have been for you and your wife. It brought tears to my eyes, I can only imagine what it was like for you.

[masterschamp]

Wednesday, June 10, 2015 LEGS

Seated Leg Curls
90 x10
100 x 10
100 x10

One Leg Curls
40 x10
60 x 10
60 x 10

Lying Leg Curls
100 x 10,10,10

SL Deads
135 x 15,15,12


Leg Press
8 plates x 12
10 plates x12
14 plates x 10
16 plates x 8,8,6

Hacks
2 plates x 10
4 plates x 8
3 plates x 6,6

Front Squats
135 x 12
225 x 8,8,6

1 leg extension
75 x 12,12,12

Standing Calf
10 sets 15 reps, starting at 250 and dropping


BWT 195

[masterschamp]

Well.......this place is DEAD, too bad.... this used to be the best Master's forum around. Hope it picks up again.but I am going to keep up with my training journal:

Thursday, July 29, 2015 AM CHEST

Pec Deck
60 x 12
80 x 10
100 x 8
120 x 6

Wide Grip Hammer BP
2 plates x 12
4 Plates x 10
4 plates + 25 x 8
6 plates x 6

Cybex Machine Inc BP
130 x 12
170 x 10
190 x 8
220 x 6

Cable Crossovers
50 x 12
60 x 10
70 x 8
80 x 6

DB Pullovers
40 x 12
40 x 12
40 x 12
40 x 12

ABS:
4 cycle 4 exercises 15 reps each set

BWT 195