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Thread: MC Journal

  1. #16
    OLYMPIAN masterschamp's Avatar
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    Quote Originally Posted by Hammerfit View Post
    Nice volume...keep hittin hard and heavy!
    Thanks, Mike......and GOOD LUCK this weekend!

    Keith

  2. #17
    RX MEMBER mrky03's Avatar
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    Vintage Master Champ training!

    Keith, have you ever heard of or used a foam roller? I swear by mine, really helps workout the kinks.

  3. #18
    OLYMPIAN masterschamp's Avatar
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    Joel,
    Heard the term before, but not really sure what it is.

    Keith

  4. #19
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by masterschamp View Post
    Joel,
    Heard the term before, but not really sure what it is.

    Keith
    Its a dense foam roll you lay on and self massage different muscle groups. Mine was around 25 bucks and came with a dvd to show you how to use. Just another tool to keep us in the game! lol

  5. #20
    OLYMPIAN masterschamp's Avatar
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    Thursday, April 28,2011 MINI DELTS/TRICEPS

    SUPERSET:
    Cable Pressdown 90 x 20, 130 x 15,15,15,15
    Cable Extension 70 x 15,15,15,12,12

    SUPERSET:
    DB Laterals 20 x 20, 15 x 15,15,15
    DB F Raise 20 x 10, 15 x 12,12,12

    SUPERSET:
    1 Arm Cable Kickback 30 x 12, 25 x 12,12,12
    1 Arm Cable U Row 30 x 10, 20 x 12,12,12


    BWT 192

  6. #21
    RX MEMBER HOOPIE's Avatar
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    Hey Keith what if any shows are you doing and when?

  7. #22
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    Quote Originally Posted by HOOPIE View Post
    Hey Keith what if any shows are you doing and when?
    TENTIVELY looking at the State Championships down here in August and then maybe the North America two weeks later. I am just enjoying the hell out of my training again, so I might keep it rolling through the year instead of going through the diet again.. I am SURE I will be doing the Master's Nationals next year. Good to talk to you again, Hoop.

    Keith

  8. #23
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    Keith! Great to see you here. Not on line as much as I used to be; sorry to lose track. This is an outstanding group of athletes and people. Workouts look tremendous. Glad you are training again. Talk soon, hopefully.
    Last edited by GerryT; 04-29-2011 at 01:30 PM.

  9. #24
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by HOOPIE View Post
    Hey Keith what if any shows are you doing and when?
    Hoopie! How is it going my brother!

  10. #25
    RX MEMBER mrky03's Avatar
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    Quote Originally Posted by masterschamp View Post
    TENTIVELY looking at the State Championships down here in August and then maybe the North America two weeks later. I am just enjoying the hell out of my training again, so I might keep it rolling through the year instead of going through the diet again.. I am SURE I will be doing the Master's Nationals next year. Good to talk to you again, Hoop.

    Keith
    You could very well get your pro card at the North America Keith.

  11. #26
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    Quote Originally Posted by GerryT View Post
    Keith! Great to see you here. Not on line as much as I used to be; sorry to lose track. This is an outstanding group of athletes and people. Workouts look tremendous. Glad you are training again. Talk soon, hopefully.
    Hey Gerry,
    Good to hear from you,bro. Yeah, I am really starting to hit a good groove again.....we'll see how things go as far as competition....not sure when and where, but I am definitely gonna be back on stage in the near future.Got that itch again!!

    Keith

  12. #27
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    Quote Originally Posted by mrky03 View Post
    You could very well get your pro card at the North America Keith.
    Really appreciate that, Joel.....coming from a terrific competitior like yourself it means alot.....It's an honor to be on stage in a show like that with so many great athletes. Whether it's there, this year, or the Nats next year, I promise I will be at my best and give it all I have.

    Keith

  13. #28
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    Friday, April 29, 2011 CHEST/BICEPS

    Hammer Dec BP
    1 plate/side x 20
    2 plates/side x 15
    2 plates + 25 x 10
    3 plates/side x 8,8

    Seated Selectorized BP Machine ( palms facing, inner grip)
    150 x 15
    200 x 10
    230 x 8,8

    Low Cable Crossovers
    35 x 15,15,15

    High Cable Crossovers
    50 x 15,15,15

    SUPERSET:
    Inc DB Flyes 35 x 15,15,15
    DB Pullover 50 x 12,12,12

    Machine Dips
    160 x15,15,15


    Selectorized Preacher Curl
    60 x 12
    80 x 10
    100 x 7,7

    Alt DB Curl
    25 x 12
    35 x 10
    40 x 8,7

    1 Arm Cable Curl (facing away from pulley)
    30 x 15,15,15


    BWT 190

  14. #29
    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by masterschamp View Post
    Friday, April 29, 2011 CHEST/BICEPS

    Hammer Dec BP
    1 plate/side x 20
    2 plates/side x 15
    2 plates + 25 x 10
    3 plates/side x 8,8

    Seated Selectorized BP Machine ( palms facing, inner grip)
    150 x 15
    200 x 10
    230 x 8,8

    Low Cable Crossovers
    35 x 15,15,15

    High Cable Crossovers
    50 x 15,15,15

    SUPERSET:
    Inc DB Flyes 35 x 15,15,15
    DB Pullover 50 x 12,12,12

    Machine Dips
    160 x15,15,15


    Selectorized Preacher Curl
    60 x 12
    80 x 10
    100 x 7,7

    Alt DB Curl
    25 x 12
    35 x 10
    40 x 8,7

    1 Arm Cable Curl (facing away from pulley)
    30 x 15,15,15


    BWT 190

    Nice workout Keith! I see you are at 190. What weight do you plan on coming down to?

  15. #30
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    Quote Originally Posted by joedemarco View Post
    Nice workout Keith! I see you are at 190. What weight do you plan on coming down to?
    Joe,
    I'd like to hit @172-173 at the weigh in,make Middleweight, and then continue to load for another day.I am at 168-169 in my avatar..... weighed in on the morning of the show, (Southern States), so I was as loaded as I was gonna be for that one. I think I'd look better with the added 4-5 pounds instead of trying to get to the Welters.If I could hit the same condition, but fuller by about 5-7 pounds on stage, I would be happy.

    Keith

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