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Search took 0.03 seconds. Search: Posts Made By: Keramich21
Forum: Derek Charlebois' Contest Prep Section! 07-16-2009, 05:42 PM
Replies: 853
Views: 22,051
Posted By Keramich21
We are definitely going to try! I would love to...

We are definitely going to try! I would love to get my hands on Misty's posing and have one more little getaway before the wedding...We need to check our weekends but possibly the first or second...
Forum: Derek Charlebois' Contest Prep Section! 07-16-2009, 07:52 AM
Replies: 853
Views: 22,051
Posted By Keramich21
Thanks Jodi! Great to hear from you! thanks!...

Thanks Jodi! Great to hear from you!

thanks! It's a little wierd to be a girl and have chest as one of my strongest body parts:) sometimes it's fun to make the boys jealous haha:)

hey thanks...
Forum: Derek Charlebois' Contest Prep Section! 07-16-2009, 07:45 AM
Replies: 853
Views: 22,051
Posted By Keramich21
Wednesday- LEGS! 3-5 sets/ best set listed ...

Wednesday- LEGS!

3-5 sets/ best set listed

BB Squats- 230x6 (pr)
Split Squats- 55sx7
Extensions- 135x10
Standing ham curl - 25x12 (each side)
Standing calves- 195x11
Forum: Derek Charlebois' Contest Prep Section! 07-14-2009, 07:45 PM
Replies: 853
Views: 22,051
Posted By Keramich21
Tuesday - CHEST/LATS/ABS Lifts and best...

Tuesday - CHEST/LATS/ABS

Lifts and best set...

DB Press - (65sx4) *PR*
Incline Press - (45sx8)
Machine Flys - (90x10)

Nautilus (plate loaded) Lat Pulldown - (each side -90x8)
Straight Bar...
Forum: Derek Charlebois' Contest Prep Section! 07-12-2009, 12:15 PM
Replies: 853
Views: 22,051
Posted By Keramich21
Bob! Yes all is going very well:) Thanks for...

Bob! Yes all is going very well:) Thanks for checking up.
Forum: Derek Charlebois' Contest Prep Section! 07-12-2009, 12:14 PM
Replies: 853
Views: 22,051
Posted By Keramich21
Sunday - SHOULDERS/ARMS Best Set - ...

Sunday - SHOULDERS/ARMS

Best Set -
Iso-Lateral Shoulder Press (each side - 55x6)
BB Curls (60x6)
Close Grip Bench (105x6)
DB Lateral Raises (15x12)
DB Curls (25sx10)
Straight Bar Push Downs...
Forum: Derek Charlebois' Contest Prep Section! 07-11-2009, 05:00 PM
Replies: 853
Views: 22,051
Posted By Keramich21
And I am a lucky woman :)

And I am a lucky woman :)
Forum: Derek Charlebois' Contest Prep Section! 07-11-2009, 04:59 PM
Replies: 853
Views: 22,051
Posted By Keramich21
Saturday - MID-BACK/REAR DELTS With doing...

Saturday - MID-BACK/REAR DELTS

With doing one body part every six days, I am focusing on a lot more volume in my workouts. When I was doing the Power/Hypertrophy split my lifting lasted about...
Forum: Derek Charlebois' Contest Prep Section! 07-11-2009, 07:59 AM
Replies: 853
Views: 22,051
Posted By Keramich21
Im not dead I swear!

WOW!!!

I cant believe how long it has been since I have posted. I was looking at my account and whats funny is that its been 91 days since my last post and it is exactly 91 days until me and...
Forum: Derek Charlebois' Contest Prep Section! 04-09-2009, 09:05 PM
Replies: 853
Views: 22,051
Posted By Keramich21
Hit it hard with Aub today... Puke Leg Day!...

Hit it hard with Aub today...

Puke Leg Day! (HYPER)

BB Squats
175 x 10
185 x 10
185 x 10

Stiff Leg Deads
Forum: Derek Charlebois' Contest Prep Section! 04-07-2009, 08:18 PM
Replies: 853
Views: 22,051
Posted By Keramich21
Tuesday - Chest/Back - Hypertrophy Incline...

Tuesday - Chest/Back - Hypertrophy

Incline Press -
45s x 10
50s x 9
50s x 8.5 (little help from Aub on that last one:))

DB Press
45s x 12
50s x 11.5
Forum: Derek Charlebois' Contest Prep Section! 04-06-2009, 09:18 PM
Replies: 853
Views: 22,051
Posted By Keramich21
Updates!!

Friday - Chest/BAck Power

I worked with my first (paying) posing client this particular morning so I decided to get my lifting in before I headed to work. I only ended up having about 35 minutes...
Forum: Derek Charlebois' Contest Prep Section! 04-01-2009, 09:27 PM
Replies: 3,017
Views: 117,267
Posted By Keramich21
WORK DEM LEGS BABE!!

WORK DEM LEGS BABE!!
Forum: Derek Charlebois' Contest Prep Section! 04-01-2009, 09:24 PM
Replies: 29
Views: 383
Posted By Keramich21
Thatta go girl!!!

Thatta go girl!!!
Forum: Derek Charlebois' Contest Prep Section! 04-01-2009, 09:19 PM
Replies: 853
Views: 22,051
Posted By Keramich21
Thanks:) Im definitely feeling that workout...

Thanks:) Im definitely feeling that workout today!!

These days we're taking lots of....
Blue Raspberry Xtend!!!



Thanks so much! You are very sweet:) Congrats and good luck with your new...
Forum: Derek Charlebois' Contest Prep Section! 04-01-2009, 09:11 PM
Replies: 853
Views: 22,051
Posted By Keramich21
Wednesday - Shoulders/Arms - Hypertrophy ...

Wednesday - Shoulders/Arms - Hypertrophy

Shoulder Press
40s x 10
40s x 10
40s x 9

Cable Curls
70 x 10
70 x 10
Forum: Derek Charlebois' Contest Prep Section! 03-31-2009, 08:40 PM
Replies: 853
Views: 22,051
Posted By Keramich21
AHHHH!!! Im doing horrible again!! Today's...

AHHHH!!! Im doing horrible again!!

Today's workout--

Legs - Hypertrophy

BB Squats
175 x 10
175 x 10
175 x 10
Forum: Derek Charlebois' Contest Prep Section! 03-31-2009, 08:35 PM
Replies: 29
Views: 383
Posted By Keramich21
Hey Woman!! So happy you finally started a...

Hey Woman!!

So happy you finally started a thread!!

How was your leg workout this morning??? Wish we could have made it together today!!!!

***JUST SO EVERYONE KNOWS...THIS IS MY GIRL!!! SO...
Forum: Derek Charlebois' Contest Prep Section! 03-25-2009, 07:43 PM
Replies: 853
Views: 22,051
Posted By Keramich21
You will be great Aub! I cant wait to live it...

You will be great Aub! I cant wait to live it through you! Excited to see you tomorrow to pound out some shoulders and arms!!



It was great to meet you too Bob! Yes! Daytona is a very good...
Forum: Derek Charlebois' Contest Prep Section! 03-25-2009, 07:36 PM
Replies: 853
Views: 22,051
Posted By Keramich21
Wednesday - Legs - Power I felt awesome...

Wednesday - Legs - Power

I felt awesome today...and my workout proved it with 3 new PR's!!

Smith Squats
180 x 6
190 x 6 (@PR)
190 x 6
190 x 6
Showing results 1 to 20 of 300
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