Fourth Year Student: My Senior Year

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    Wednesday, March 5, 2008, 14 Weeks Until the 2008 FAME Grand Master Pro World Championships

    Weight: 158.2

    Today was a non-weight training day so we did a 500.

    We did 10 sets of 5 different exercises as a circuit, with no rest between circuits except for 60-seconds between the fifth and six.

    Unassisted Pull Ups
    10 x 10 - 100 pull ups (wide, narrow, biceps and hammer grip)

    Hanging Leg Lifts
    10 x 10 - done slowly with a hold at the top - 100 leg lifts

    Slant Board Crunches
    10 x 10 - each crunch was held for a few seconds - 100 crunches

    Push Ups
    10 x 10 - full extension and drop without touching the floor - 100 push ups

    Skip Rope
    10 x 10 - 100 skips

    20 minutes of tread mill.

    This was an exhausting and fun workout of 500 reps.

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    Thursday, March 6, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.

    Weight: 157.4

    Sully's Mass Maker Workout - Phase V, Week Two, Day Four.

    We altered the plan by incorporating day nine of the Hungarian Oak Leg Blast in our session.

    Hungarian Oak Leg Blast

    Squats
    1 x 225 reps - 70 pounds (5:00 without rest). This is insane.

    Extensions
    2 x 30 - 70 pounds

    Hamstring Curls
    3 x 10 - 70 pounds, then, each set to failure (3 x 30)

    Seated Calf Extensions on the Donkey Press Machine 3 x 25
    3 x 25 - 200 pounds

    Standing Calf Raises 3 x 25
    3 x 25 - Body Weight

    Adduction
    3 x 10 - 305 pounds (maxed out the weight)

    Abduction
    3 x 10 - 275 pounds

    Abs - Crunches
    4 x 25 - Done slowly, with a squeeze at the top of each rep

    Tread Mill - 25 minutes of moderate speed work.

    The Hungarian Oak Legs Blast is awesome.
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    Friday, March 7, 2008, Training for the 2008 FAME World Championships

    Weight: 156.7

    Today we focused on pause-rest sets.

    Shoulder Press 2 sets
    2 x 6 - 140 pounds (pause for 10 seconds between reps)

    Lats Pull Downs 2 sets
    2 x 6 - 180 pounds (pause for 10 seconds between reps)

    Seated Rows 2 sets
    2 x 6 - 180 pounds (pause for 10 seconds between reps)

    Chest Press 2 sets
    2 x 6 - 210 pounds (pause for 10 seconds between reps)

    20 minutes of tread mill.

    A good week of good work.
    •   
       

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    Monday, March 10, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.

    Weight: 156.0

    Sully's Mass Maker Workout - Phase V, Week Three, Day One.

    We altered the plan by incorporating day ten of the Hungarian Oak Leg Blast in our session.

    Hungarian Oak Leg Blast

    Squats
    1 x 230 reps - 70 pounds (5:20 without rest) On Thursday, we go for 5:40 without rest. This is catching up with me. I was only able to add 5 squats with the extra 20 seconds. Whew.

    Extensions
    2 x 30 - 70 pounds

    Hamstring Curls
    3 x 10 - 70 pounds, then, each set to failure (3 x 30)

    Seated Calf Extensions 3 x 25
    3 x 25 - 160 pounds

    Standing Calf Raises 3 x 25
    3 x 25 - Body Weight

    Adduction
    3 x 10 - 305 pounds (maxed out the weight)

    Abduction
    3 x 10 - 295 pounds

    Abs - Crunches
    4 x 25 - Done slowly, with a squeeze at the top of each rep

    Tread Mill - 25 minutes of moderate speed work.

    The Hungarian Oak Legs Blast is growing some quads muscle for sure.
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    Tuesday, March 11, 2008 - 13 Weeks Until the 2008 FAME World Championships and Pro Showdown

    Weight: 156.2

    Chest and Triceps

    Iso-Lateral Wide Chest Press
    3 x 8 200 pounds

    Iso-Lateral Super Incline Press
    3 x 8 - 100 pounds

    Iso-Lateral Bench Press
    3 x 8 - 120 pounds

    Pec Deck
    1 x 8 - 100 pounds
    1 x 8 - 130 pounds
    1 x 8 - 145 pounds

    Triceps Press Down
    1 x 8 - 57.5 pounds
    1 x 8 - 65.0 pounds
    1 x 8 - 72.5 pounds

    Rope Pull Downs
    1 x 8 - 42.5 pounds
    1 x 8 - 50.0 pounds
    1 x 8 - 57.5 pounds

    Push Ups
    1 x 20

    Tread Mill
    20 minutes of moderate speed work

    A good change-of-pace workout.
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    Wednesday, March 12, 2008, 13 Weeks Until the 2008 FAME World Championships.

    Weight: 155.6 pounds

    Today we did weight machine circuit training and HITT cardio.

    Circuit Training:
    Six sets of 15 reps on six Life Fitness machines: 540 Reps

    Row
    Lat Pull Down
    Back Extension
    Biceps Curls
    Shoulder Press
    Lateral Raise

    We rested for 60-seconds after each circuit.

    HITT Cardio:
    5 20-second splits at 8.5 speed

    I'm looking forward to 5:40 of Hungarian Oak Legs Blast squats tomorrow.
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    Thursday, March 13, 2008 - 12 Weeks until the 2008 FAME World Championships and Pro Showdown.

    Weight: 157.0 (After a re-feed day)

    Sully's Mass Maker Workout - Phase V, Week Three, Day Four.

    We altered the plan by incorporating day 11 of the Hungarian Oak Leg Blast in our session.

    Hungarian Oak Leg Blast

    Squats
    1 x 282 reps - 70 pounds (5:40 without rest) On Monday, we go for 6:00 without rest. Funny, like hitting a wall, I found a new burst of energy after the 4:00 minute mark.

    Extensions
    2 x 30 - 70 pounds

    Hamstring Curls
    3 x 10 - 70 pounds, then, each set to failure (3 x 30)

    Donkey Press Calf Extensions 3 x 25
    3 x 25 - 200 pounds

    Standing Calf Raises 3 x 25
    3 x 25 - Body Weight

    Adduction
    3 x 10 - 305 pounds (maxed out the weight)

    Abduction
    3 x 10 - 295 pounds

    Abs - Crunches
    4 x 25 - Done slowly, with a squeeze at the top of each rep

    Tread Mill - 25 minutes of moderate speed work.

    The Hungarian Oak Legs Blast is a fun workout.
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    Friday, March 14, 2008 - Training for the 2008 FAME World Championships, Grand Master Pro Class, Toronto, June 14

    Weight: 155.2 - Firming up nicely

    Grrrrrrrr...New Old Navy Rule: Don't workout where you work.

    My training partner and I work out at a Gold's Gym five-days-a-week. After our sessions, I drive for about 10 minutes to the Birmingham YMCA where I work full-time as a Personal Trainer. Today, my partner had an early-morning business meeting so I decided to train solo at my Y. Bad choice. During my workout three of my clients asked me for help and two personal trainer buds wanted to talk. And the Director asked me if I would conduct a new member orientation 30 minutes later. I said, of course I would.

    I managed the following training in an hour:

    Arnold's 3 sets
    1 x 8 - 30 pounds
    1 x 8 - 35 pounds
    1 x 8 - 40 pounds

    Seated Machine Rows 3 sets
    1 x 8 140 pounds
    1 x 8 150 pounds
    1 x 8 160 pounds

    Unassisted Pull Ups 3 sets
    1 x 8 wide grip
    1 x 8 hammer grip
    1 x 8 biceps grip

    Dumb Bell Curls 3 sets
    1 x 8 25 pounds
    1 x 8 30 pounds
    1 x 8 35 pounds

    Tread Mill - 20 minutes early and 30 minutes in the afternoon.

    I guess it wasn't too bad, but I was not focused like I usually am.
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    Monday, March 17, 2008 - 13 Weeks until the 2008 FAME Grand Master Pro World Championships, June 14th, Toronto.

    Here is my Contest Schedule for the first half of 2008:

    March 29th, NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge

    April 19th, OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge

    May 24th, NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge

    June 7th, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge

    June 14th, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor

    June 28th, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor

    Training:

    Weight: 157.0

    Sully's Mass Maker Workout - Phase V, Week Three, Day One

    We altered the plan by incorporating day 12 of the Hungarian Oak Leg Blast in our session. We will stay on Phase V until we complete the Oak Leg Blast in a couple of weeks.

    Hungarian Oak Leg Blast

    Squats - I upped my squat weight 10 pounds to 80 and my training partner upped his from 80 to 100 pounds.

    1 x 225 reps - 80 pounds (6:00 without rest) On Thursday, we go for 6:20 without rest. We are fast approaching the end of this workout when we do eight minutes of squats without rest.

    Extensions
    2 x 30 - 80 pounds

    Hamstring Curls
    3 x 10 - 80 pounds, then, each set to failure (3 x 30)

    Seated Calf Extensions 3 x 25
    3 x 25 - 160 pounds

    Standing Calf Raises 3 x 25
    3 x 25 - Body Weight

    Adduction
    3 x 10 - 250 pounds

    Abduction
    3 x 10 - 250 pounds

    Abs - Crunches
    4 x 25 - Done slowly, with a squeeze at the top of each rep

    Tread Mill - 25 minutes of moderate speed work. I'll do another 30 minutes in the afternoon for my contest prep.
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    Tuesday, March 18, 2008, 13 Weeks Until the 2008 FAME World Championships and Pro Showdown.

    Weight: 156.0

    Chest and Triceps

    Incline Bench Press
    1 x 6 - 135 pounds
    1 x 5 - 155 pounds
    1 x 4 - 170 pounds

    Decline Bench Press
    1 x 6 - 135 pounds
    1 x 5 - 185 pounds
    1 x 4 - 205 pounds

    Flat Bench Press
    1 x 6 - 135 pounds
    1 x 5 - 165 pounds
    1 x 4 - 185 pounds

    Dumb Bell Flies
    2 x 8 - 35 pounds
    1 x 8 - 40 pounds

    Skull Crushers
    3 x 8 - 60 pound barbell

    Single Cable Triceps Pull Down
    3 x 8 - 20 pounds, each null

    Triceps Rope Pull down
    3 x 8 - 35 pounds

    HITT Cardio - 25 Minutes
    4 - 20 second speed sprints at 8 elevation and 10 speed
    1 - 30 second speed sprint at 8 elevation and 10 speed
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    Wednesday, March 19, 2008, 13 Weeks Until the 2008 FAME World Championships and Pro Showdown.

    Weight: 155.6

    We did Crazy Eights today: Eight sets of eight reps of eight exercises done in a cycle.

    Lat Pull Down
    3 x 8 - 100 pounds
    3 x 8 - 120 pounds
    2 x 8 - 140 pounds

    Unassisted Pull Ups - Hammer, medium, wide and biceps grip
    8 x 8 - Bodyweight

    Seated Cable Rows
    3 x 8 - 100 pounds
    3 x 8 - 120 pounds
    2 x 8 - 140 pounds

    Push Ups
    8 x 8 - Bodyweight

    Hanging leg Lifts
    8 x 8 - Bodyweight

    Slant Board Crunches
    8 x 8 - 60 degree slant

    Skip Rope
    8 x 16 - skips

    25 minutes of moderate speed treadmill and another session later in the day.
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    Thursday, March 20, 2008 - 13 Weeks until the 2008 FAME World Championships and Pro Showdown.

    Weight: 154.8

    Sully's Mass Maker Workout - Phase V, Week Three, Day Four.

    We altered the plan by incorporating day 13 of the Hungarian Oak Leg Blast in our session.

    Hungarian Oak Leg Blast

    Squats
    1 x 270 reps - 80 pounds (6:40 without rest) On Monday, we go for 7:00 without rest.

    Extensions
    2 x 30 - 80 pounds

    Hamstring Curls
    3 x 10 - 80 pounds, then, each set to failure (3 x 30)

    Donkey Press Calf Extensions 3 x 25
    3 x 25 - 200 pounds

    Standing Calf Raises 3 x 25
    3 x 25 - Body Weight

    Adduction
    3 x 10 - 250

    Abduction
    3 x 10 - 250

    Abs - Crunches
    4 x 25 - Done slowly, with a squeeze at the top of each rep
    Tread Mill - 25 minutes of moderate speed work.

    Closing in on the final 8:00 of Squats for the Oak Leg Blast. Excellent program. Thank you Tom Platz
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    Friday, March 21, 2008 - 13 Weeks Until the 2008 FAME World Championships, Toronto, June 14

    Weight: 156.0

    Today we trained shoulders and abs.

    Dumb Bell Extensions 3 sets
    3 x 10 - 20 pound dumb bells

    Dumb Bell Laterals 3 sets
    3 x 10 - 20 pound dumb bells

    Dumb Bell Shrugs 3 sets (front, side, back, side equals one rep)
    3 x 10 - 50 pound dumb bells (120 total reps)

    Pull Ups - 3 sets
    3 x 10 - body weight

    Crunches - 3 sets
    3 x 10 - hold each crunch and squeeze

    20 minutes of tread mill

    A good week of training.
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    Monday, March 24, 2008 - 12 Weeks until the 2008 FAME Grand Master Pro World Championships, June 14, Toronto.

    Here is my Contest Schedule for the first half of 2008:

    March 29 - NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge

    April 19 - OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge

    May 24 - NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge

    June 7, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge

    June 14, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor

    June 28, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor

    Training:

    Weight: 155.0

    Hungarian Oak Leg Blast

    Squats

    1 x 228 reps - 80 pounds (7:00 without rest) On Thursday, we go for 7:20 without rest. We are fast approaching the end of this workout when we do eight minutes of squats without rest.

    Leg Extensions
    2 x 30 - 80 pounds

    Hamstring Curls
    3 x 10 - 80 pounds, then, each set to failure (3 x 30)

    Seated Calf Extensions 3 x 25
    3 x 25 - 170 pounds

    Standing Calf Raises 3 x 25
    3 x 25 - Body Weight

    Adduction
    3 x 15 - 250 pounds

    Abduction
    3 x 15 - 250 pounds

    Abs - Crunches
    4 x 25 - Done slowly, with a squeeze at the top of each rep
    Tread Mill - 25 minutes of moderate speed work. I'll do another 30 minutes in the afternoon for my contest prep.
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    Tuesday, March 25, 2008, 12 Weeks Until the 2008 FAME World Championships and Pro Showdown.

    Weight: 154.2

    Rest Pause Workout - Chest and Triceps

    Each set was six reps with a 10-second rest pause between each rep, allowing us to lift heavier weights.

    Incline Bench Press 3 x 6
    1 x 6 - 165 pounds
    1 x 6 - 175 pounds
    1 x 6 - 185 pounds

    Decline Bench Press 3 x 6
    1 x 6 - 175 pounds
    1 x 6 - 185 pounds
    1 x 6 - 195 pounds

    Flat Bench Press 3 x 6
    1 x 6 - 175 pounds
    1 x 6 - 185 pounds
    1 x 6 - 195 pounds

    Triceps Push Downs 3 x 6
    3 x 6 - 80 pounds

    20 minutes of tread mill, 30 minutes additional later in the day.
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    Wednesday, March 26, 2008, 12 Weeks Until the 2008 FAME World Championships, Grand Master Pro Show, Toronto, June 14

    Weight: 154.2

    We did a bodyweight circuit training session today.

    Hanging Leg Lifts
    5 x 15

    Slant Board Crunches
    5 x 15

    Unassisted Pull Ups
    5 x 15

    Push Ups
    5 x 15

    Jumping Jacks
    5 x 15

    Tread Mill
    30 minutes
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    Thursday, March 27, 2008 - 12 Weeks until the 2008 FAME World Championships and Pro Showdown in Toronto.

    Weight: 153.0

    Hungarian Oak Leg Blast

    My two training partners and I went up in weights today. I did 90 pounds, my larger friend did 100 and my very large friend did 110. Our reps went down from last week, but we still kicked butt.

    Squats
    1 x 250 reps - 90 pounds (7:20 without rest) On Monday, we go for 7:40 without rest.

    Extensions
    2 x 30 - 90 pounds

    Hamstring Curls
    3 x 10 - 90 pounds, then, each set to failure (3 x 30)

    Donkey Press Calf Extensions 3 x 25
    3 x 25 - 200 pounds

    Standing Calf Raises 3 x 25
    3 x 25 - Body Weight

    Adduction
    3 x 15 - 250

    Abduction
    3 x 15 - 250

    Treadmill
    30 minutes

    Closing in on the final 8:00 of Squats for the Oak Leg Blast. Excellent program. Thank you Tom Platz.
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    Friday, March 28, 2008, 11 Weeks Until the 2008 FAME World Championships, Toronto, June 14

    I will be in Atlanta this weekend judging an NGA pro qualifier contest.

    Weight: 153.4

    Back and Biceps

    Seated Machine Rows (Heavy Duty Equipment with Plates)
    3 x 8 - 150 pounds

    Single Dumb Bell Pulls (Bench)
    3 x 8 - 60 pounds

    Lats Pull Down
    3 x 8 - 160 pounds

    Seated Lats Circular Machine
    3 x 8 - 140 pounds

    Seated Dumb Bell Curls
    3 x 8 - 35 pounds

    Preacher Curls
    3 x 8 - 100 pounds

    30 Minutes of Treadmill
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    Monday, March 31, 2008, 11 Weeks Until the 2006 FAME World Championships and Pro Showdown, June 14, Toronto

    I judged a contest in Atlanta, Georgia this weekend. The First Annual N.G.A. Natural Muscle and Figure Classic pro qualifier attracted 70 excellent men and women athletes. It was tough to place these fine competitors, but we did and I feel we did a good job of selecting the winners in each class and the overall.

    Instead of a guest poser, the promoter decided to do an audience participation stunt just before the intermission. He called for two men, two women and two teens to volunteer to step up on stage and have a 60-second push up contest. I raised my hand and the promoter said, "Old Navy, all right, who is going to challenge Old Navy to a push up contest." I will be 65 in a few weeks. A 55 year-old ex-marine stepped up and said, "I will." Fred and I went on stage and decided to have a little fun in front of the packed house. I took off my shirt and flexed and Fred said, "OK," and did the same. We did a short pose down before we settled on to the stage floor for the push up contest. The timer said, "Go," and we hit it. At the end of 60 seconds, I had done 78 push ups. My marine friend did 79. The audience cheered for both of us. It was a cool moment. Neither the two women nor the three teens matched either one of our totals.

    On another note, my training partner, Michael Jackson, 49, a 6' 6", 258 pounds athlete took the test for First Degree Brown Belt in Karate on Saturday. He will learn the results next Thursday. I'm sure he made it.

    Weight Training

    Weight: 153.8 (A little cheating on Sunday)

    Hungarian Oak Leg Blast

    I held a 90 pound bar bell, my larger friend held 100 pounds and my very large friend did 110.

    Squats
    1 x 300 reps - 90 pounds (7:40 without rest) On Thursday, we go for the final session of the Blast for 8:00 without rest.

    Extensions
    2 x 30 - 90 pounds

    Hamstring Curls
    3 x 10 - 90 pounds, then, each set to failure (3 x 30)

    Seated Calf Extensions 3 x 25
    3 x 25 - 175 pounds

    Standing Calf Raises 3 x 25
    3 x 25 - Body Weight

    Adduction
    3 x 15 - 295

    Abduction
    3 x 15 - 250

    Abdominal's 4 x 25
    2 x 25 Crunches
    1 x 25 Leg lifts
    1 x 25 Unassisted sit ups

    Treadmill
    30 minutes

    With 11 weeks to go, I have gotten a little more intense with my contest prep.
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    Tuesday, April 1, 2008, 12 weeks until the 2008 FAME World Championships in Toronto, June 14.

    Weight: 153.4

    Today I trained solo and did a SloMo routine, where each rep had a 5 count up and a 5 count down. I tried to lift as heavy as I could with this slow up and down pace. It was an intense session.

    Dumb Bell Bench Press
    3 x 8 - 50 pound dumb bells
    3 x 8 - Dips

    Decline Bar Bell Press
    3 x 8 - 150 pounds
    3 x 8 - Dips

    Incline Bar Bell Press
    3 x 8 - 145 pounds
    3 x 8 - Dips

    Incline Dumb Bell Flies
    3 x 8 - 30 pound dumb bells
    3 x 8 - Dips

    Triceps Pushdowns
    3 x 8 - 60 pounds
    3 x 8 - Pushups

    Triceps Rope Pull Downs
    3 x 8 - 50 pounds
    3 x 8 - Pushups

    30 minutes of treadmill.

    I worked hard, but I would rather work with my training partner.
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    Wednesday, April 2, 2008, Training for the 2008 FAME World Championships and Pro Showdown, Toronto, June 13-15

    Weight: 152.8 (coming down nicely)

    Today, training solo, I did four sets of 10 reps for four exercises. The fifth exercise, jump rope, was 100 skips.

    Unassisted Pull Ups - hammer, wide, medium and biceps grips
    5 x 10 - 50 reps

    Hanging Leg Lifts
    5 x 10 - 50 reps

    Push Ups
    5 x 10 - 50 reps

    Weighted Machine Crunches
    5 x 10 - 50 reps

    Skip Rope
    5 x 100 - 500 skips

    I enjoy circuit work to break up my training routine.
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    http://www.nytimes.com/2008/04/03/fa...=1&oref=slogin

    My 10-seconds of FAME. I am quoted in a New York Times story today about senior bodybuilding.

    Thursday, April 3, 2008, training for the 2008 FAME World Championships, Toronto, June 14

    Weight: 152.4

    Hungarian Oak Leg Blast - Final Segment (16 of 16)

    I held a 90 pound bar bell, my larger friend held 100 pounds and my very large friend did 110.

    Squats
    1 x 350 reps - 90 pounds (8:00 without rest). Chris (100 pounds) did 348 and Michael (110 pounds) did 354. Whew!

    Extensions
    2 x 30 - 90 pounds

    Hamstring Curls
    3 x 10 - 90 pounds, then, each set to failure (3 x 30)

    Donkey Press Calf Extensions 3 x 25
    3 x 25 - 175 pounds

    Standing Calf Raises 3 x 25
    3 x 25 - Body Weight

    Adduction
    3 x 15 - 295

    Abduction
    3 x 15 - 250

    Abdominal's 4 x 25
    2 x 25 Crunches
    1 x 25 Leg lifts
    1 x 25 Unassisted sit ups

    Treadmill
    30 minutes

    The Hungarian Oak Leg Blast was awesome. We are going to rest this for a week or so and then do it again, with a leg press machine instead of barbells. Should be interesting. We'll start at 2:00 like the Oak.
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    Friday, April 4, 2008, Training for the 2008 FAME World Championships and Pro Showdown, Toronto, June 14

    Weight: 152.6

    My training partner and I celebrated his new Brown Belt in Karate by doing a good shoulders and biceps workout.

    Barbell Shrugs
    3 x 10 - 185 pounds

    Dumb Bell Extensions
    3 x 10 - 25 pound dumb bells

    Dumb Bell Laterals
    3 x 10 - 25 pound dumb bells

    Machine Shoulder Presses
    3 x 10 - 130 pounds

    Dumb Bell Curls
    3 x 10 - 35 pound dumb bells

    I Go You Go Barbell Curls
    3 x 10 - 50 pounds

    10 minutes of treadmill.

    I have been invited by CBS News to fly to New York City on Sunday to shoot a segment on Monday morning in a local NYC gym and be interviewed about senior fitness for CBS News Sunday Morning, which will air on the CBS TV Network on April 13.
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    Monday, April 7, 2008, My New York City Adventure

    After the New York Times article on senior bodybuilding, which mentions me, appeared last Thursday, I got a call from CBS News in New York and was invited to NYC to do a follow up story for CBS News Sunday Morning, a network program that airs early each Sunday to an audience of about eight million viewers.

    CBS News made all of the arrangements and I arrived in NYC on Sunday night and was met at the airport by a car and driver who dropped me off at a hotel in the City for the night. Early this morning I had breakfast with the producer to go over what he wanted to do with me. We then went to Club "H" Fitness on West 55th Street, a few blocks away from CBS and were met by a film crew from 60-Minutes who were going to do the shoot. I changed into my workout gear and went to the gym floor to began working out in front of the cameras. I did pull ups, pushups, crunches, seated rows, dumb bell curls, lats pull downs, hanging leg lifts, Arnold's, dumb bell presses and skip rope. I managed to use good weights in my workout. I did 60 pound dumb bells for the bench press and 35 pound dumb bells for the biceps curls. My rows and lats pull downs were also heavy.

    Then, I did a sit down interview with Dr. Emily Senay, M.D., a CBS News health and medical correspondent who asked me several questions about our sport and about my participation in it.

    According to the producer, unless it is 'bumped' by a hot news item, my segment will appear this Sunday (April 13) in CBS News Sunday Morning as the lead story.

    After the shoot and interview, I was driven back to the airport and caught a direct flight home to Birmingham, in time for dinner.

    I will be back in the gym with my training partner tomorrow morning.
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    Tuesday, April 8, 2008, Nine Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 10 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 151.6

    Birmingham Steel Legs Blast Furnace- First Segment (1 of 16)

    We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 10 weeks. For the next eight weeks, we will do a version of the Hungarian Oak Legs Blast by incorporating the Leg Press instead of Bar Bell Squats. Every thing else in the plan stays the same.

    We figure with the weight of the Leg Press sled (about 80 pounds) and the plates, with the angle we are sitting, we are lifting 60% of the total weight we have recorded and will use that calculation to figure our total lifts

    Leg Press
    1 x 63 reps - 110 pounds (2:00 without rest). On Thursday we will add :20 to the time.

    Extensions
    2 x 30 - 110 pounds

    Hamstring Curls
    3 x 10 - 110 pounds, then, each set to failure (3 x 15)

    Seated Calf Extensions
    3 x 25 - 170 pounds

    Standing Calf Raises
    3 x 25 - Body Weight

    Adduction
    3 x 15 - 250

    Abduction
    3 x 15 - 250

    Abdominal's
    2 x 25 Crunches
    1 x 25 Leg lifts
    1 x 25 Unassisted sit ups

    Treadmill
    30 minutes of moderate speed work

    Be sure to check your local TV listing and watch Old Navy next Sunday on the CBS News Sunday Morning program. They are featuring me as a senior bodybuilder in an aging and health segment.
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    Wednesday, April 9, 2008, Training for the 2008 FAME World Championships and Pro Show Down, June 13-15, Toronto, Canada

    Weight: 150.6

    Today my training partner and I did a bodyweight workout.

    Unassisted Pull Ups
    5 x 10

    Push Ups
    5 x 10

    Hanging Leg Lifts
    5 x 10

    Floor Crunches
    5 x 10

    Unassisted Sit Ups
    4 x 25

    Skip Rope
    4 x 100

    Tread Mill
    20 minutes

    Footnote to My Moment of Fame.

    In addition to my story in the New York Times on Thursday, my trip to New York City to do a story with CBS News on Monday (which will air in the CBS News Sunday Morning program on April 13), today, the local CBS TV station sent a news team to the Birmingham YMCA to interview me for their 5 PM News Program on Friday, April 11. It has been quite a week.
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    Thursday, April 10, 2008, Nine Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 10 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 149.4

    Birmingham Steel Legs Blast Furnace- Second Segment (2 of 16)

    We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 10 weeks. For the next eight weeks, we will do a version of the Hungarian Oak Legs Blast by incorporating the Leg Press instead of Bar Bell Squats. Every thing else in the plan stays the same.

    We figure with the weight of the Leg Press sled (about 80 pounds) and the plates, with the angle we are sitting, we are lifting 60% of the total weight we have recorded and will use that calculation to figure our total lifts

    Leg Press
    1 x 75 reps - 110 pounds (2:20 without rest). On Monday we will add :20 to the time.

    Extensions
    2 x 30 - 110 pounds

    Hamstring Curls
    3 x 10 - 110 pounds, then, each set to failure (3 x 15)

    Donkey Press Seated Calf Raises
    3 x 25 - 200 pounds

    Standing Calf Raises
    3 x 25 - Body Weight

    Adduction
    3 x 15 - 250

    Abduction
    3 x 15 - 250

    Abdominal's
    2 x 25 Crunches
    1 x 25 Leg lifts
    1 x 25 Unassisted sit ups

    Treadmill
    30 minutes of moderate speed work

    Be sure to check your local TV listing and watch Old Navy on Sunday (April 13) on the CBS News Sunday Morning program. They are featuring me as a senior bodybuilder in an aging and health segment.
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    Friday, April 11, 2008, Nine Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 10 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

    Weight: 149.0 - 9.5 percent body fat with a 7 skin fold, computer-based caliper measurement.

    My training partner and I worked a Paramount Rotary Station this morning, a good, fun workout.

    Rotary Chest
    1 x 8 - 100 pounds
    1 x 8 - 115 pounds

    Rotary Upper Back
    1 x 8 - 100 pounds
    1 x 8 - 115 pounds

    Rotary Incline Chest
    1 x 8 - 85 pounds
    1 x 8 - 100 pounds

    Rotary Lats
    1 x 8 - 130 pounds
    1 x 8 - 145 pounds

    Rotary Shoulders
    1 x 8 - 100 pounds
    1 x 8 - 115 pounds

    Tread Mill
    30 minutes

    Please check your local TV listing and watch Old Navy on Sunday (April 13) on the CBS News Sunday Morning program. They are featuring me as a senior bodybuilder in a health and fitness segment.
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    Monday, April 14, 2008, 8 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 9 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 149.0

    Birmingham Steel Legs Blast Furnace- Third Segment (3 of 16)

    We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 8 weeks. For the next seven weeks, we will continue a version of the Hungarian Oak Legs Blast by incorporating the Leg Press instead of Bar Bell Squats. Every thing else in the plan stays the same.

    We figure with the weight of the Leg Press sled (about 80 pounds) and the plates, with the angle we are sitting, we are lifting 60% of the total weight we have recorded and will use that calculation to figure our total lifts

    Leg Press
    1 x 100 reps - 110 pounds (3:00 without rest). On Thursday we will add :20 to the time.

    Extensions
    2 x 30 - 110 pounds

    Hamstring Curls
    3 x 10 - 110 pounds, then, each set to failure (3 x 15)

    Seated Calf Raises
    3 x 25 - 200 pounds

    Standing Calf Raises
    3 x 25 - Body Weight

    Adduction
    3 x 15 - 250

    Abduction
    3 x 15 - 250

    Abdominal's
    2 x 25 Crunches
    1 x 25 Leg lifts
    1 x 25 Unassisted sit ups

    Treadmill
    30 minutes of moderate speed work

    Please visit my web site: www.BodyBuildingSenior.com and click on the New York Times and CBS News logos to read the texts of the two stories on aging and fitness that featured me. On Sunday evening in the late news, CBS 42, the local TV affiliate in Birmingham, Alabama also did a story on me that you can review at www.CBS.42.com.
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    Tuesday, April 15, 2008, 8 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 9 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 147.2

    We did a dumb bell only workout today, really fun stuff.

    Dumb Bell Bench Press
    1 x 8 - 60 pound dumb bells
    1 x 8 - 65 pound dumb bells
    1 x 8 - 75 pound dumb bells
    3 x 8 - Dips, chest dominate position

    Dumb Bell Incline Bench Press
    1 x 8 - 40 pound dumb bells
    1 x 8 - 50 pound dumb bells
    1 x 8 - 60 pound dumb bells
    3 x 8 - Dips, chest dominate position

    Dumb Bell Decline Bench Press
    1 x 8 - 50 pound dumb bells
    1 x 8 - 60 pound dumb bells
    1 x 8 - 60 pound dumb bells
    3 x 8 - Dips, chest dominate position

    Dumb Bell Flat Bench Flies
    1 x 8 - 35 pound dumb bells
    1 x 8 - 40 pound dumb bells
    1 x 8 - 40 pound dumb bells
    3 x 8 - Dips, chest dominate position

    Dumb Bell Triceps Extensions
    1 x 8 - 25 pound dumb bells
    1 x 8 - 30 pound dumb bells
    1 x 8 - 30 pound dumb bells
    3 x 8 - Dips, triceps dominate position

    Dumb Bell Triceps Kick Backs
    3 x 8 - 15 pound dumb bells
    3 x 8 - Dips, triceps dominate position

    Tread Mill
    30 minutes
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    Wednesday, April 16, 2008, 8 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 9 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 146.4

    We did a non-weight training workout today.

    Unassisted Pull Ups
    6 x 10 - 60 total

    Unassisted Sit Ups
    4 x 25 - 100 total

    Push Ups
    4 x 25 - 100 total

    Hanging Leg Lifts
    4 x 25 - 100 total

    Machine Crunches
    4 x 25 - 100 total

    460 Reps. Sweet.

    30 minutes of tread mill
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    Thursday, April 17, 2008, 8 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 9 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 145.6

    Birmingham Steel Legs Blast Furnace -Fourth Segment (4 of 16)

    We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 8 weeks. For the next seven weeks, we will continue a version of the Hungarian Oak Legs Blast by incorporating the Leg Press instead of Bar Bell Squats. Every thing else in the plan stays the same.

    We figure with the weight of the Leg Press sled (about 80 pounds) and the plates, with the angle we are sitting, we are lifting 60% of the total weight we have recorded and will use that calculation to figure our total lifts

    Leg Press
    1 x 110 reps - 110 pounds (3:20 without rest). On Monday we will add :20 to the time.

    Extensions
    2 x 30 - 110 pounds

    Hamstring Curls
    3 x 10 - 110 pounds, then, each set to failure (3 x 15)

    Donkey Press Machine Seated Calf Raises
    3 x 25 - 230 pounds

    Standing Calf Raises
    3 x 25 - Body Weight

    Adduction
    3 x 15 - 250

    Abduction
    3 x 15 - 250

    Abdominals
    2 x 25 Crunches
    1 x 25 Leg lifts
    1 x 25 Unassisted sit ups

    Treadmill
    30 minutes of moderate speed work

    I'm traveling to Cape Cod, Mass tomorrow to judge the 2008 OCB Spirit of America show in Hyannis on Saturday. I competed in this show in 2006 and won my age class and I judged the contest last year.
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    Friday, Saturday and Sunday, April 18, 19 and 20, Singing and Judging at the 2008 OCB Spirit of America, Mashpee (Cape Cod), Massachusetts.

    On Friday morning, I met my training partner at the gym for our 6:30-8 AM workout. We did some shoulders, back, biceps and abdominals training.

    After our workout, I drove directly to the Birmingham, Alabama airport for the flight to Atlanta and Providence, Rhode Island. I picked up my Ford Mustang rental for the drive to Cape Cod and Mashpee, where Sean and Deb Sullivanís OCB Spirit of America Bodybuilding and Figure Super Pro Qualifier competition was to be held the next day.

    I competed in this show in 2006 and won my age class. Thatís where I met Sean for the first time. We had been keeping a running email connection for several months and I looked forward to finally meeting this excellent bodybuilder, promoter and cop. We became fast friends and even share the same birthday, April 28. Sean will be 43 and I will be 65. He could be my son. He calls me Pops. Ha.

    In 2007 Sean invited me to judge the SOA. He invited me back this year and I gladly accepted. Both last year and this year, I was Deb and Seanís house guest. Itís much better than the host hotel. I can raid the refrigerator and drink all his protein shakes.

    I arrived at the Cape Cod Nutrition Corner in Hyannis, where the registration and polygraph testing took place. The store is owned by James Carron, a promoter, pro competitor and great guy. I love his store. Itís better than any GNC I have ever visited and his prices are very good. I spent about $100 on supplements I canít find in Birmingham. Here is Jamesí web site: www.capecodnutritian.com.

    More than 90 outstanding men and women athletes showed up for registration and drug testing. It was to be a height class contest with several competitors in each class.

    We ended the eveningís registration as scheduled at 7 PM and returned to the house for dinner. Early next morning we loaded the trophies and athleteís goodie bags and drove to the venue at Mashpee High School. The school has a great auditorium with excellent lighting and a very good sound system. The Athleteís Meeting began at 10 AM and a little after 11, the first competitors walked on to the stage.

    From the Teens, Masters, Figure, Fitness and Open class came 96 outstanding competitors. This was an IFPA Bodybuilding and Figure Pro Qualifier and a National Qualifier for Ms. Fitness USA. Everyone brought their ďAĒ game to the stage.

    Prejudging lasted until 4:30 and the judges barely had time to take a break, change into Evening Show attire and return to the venue for the 5:30 PM start.

    Sean asked me to sing our National Anthem a cappella to start the show and I offered my baritone version to an appreciative audience.

    The show ran very well. We were finished by 10 PM and then met at a local Pizzeria for the after party. Several new IFPA Pros showed up to enjoy their post-contest ďsnack.Ē

    As a former competitor in the Spirit of America and judging for the second year in a row, I have to say Sean and Deb know how to run a competition. Nice work, Guys

    After hitting the pillow at midnight, I woke up at 6, left the house at 7 for my 90-minute drive from the Cape to Providence to catch my flight home. I arrived back in Birmingham in the early afternoon and spent the rest of the day working on the story Sean asked me to write about the show for BodyBuildig.com.
  34. Registered User
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    Monday, April 21, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 148.0 I lost a bit of control over my contest diet this weekend when I flew from Birmingham to Cape Cod to judge a bodybuilding contest. There was no way I could maintain my strict diet during prejudging and the evening show, the after party and traveling to and from the airports. I am on it today and am confident I will quickly get back on track.

    Birmingham Steel Legs Blast Furnace-Fifth Segment (5 of 16)

    Leg Press (Weight is net, adjusted for the sled and angle of press)
    1 x 125 reps - 110 pounds (3:40 without rest). On Thursday we will add :20 to the time.

    Extensions
    2 x 30 - 110 pounds

    Hamstring Curls
    3 x 10 - 110 pounds, then, each set to failure (3 x 20)

    Seated Calf Raises
    3 x 25 - 200 pounds

    Standing Calf Raises
    3 x 25 - Body Weight

    Adduction
    3 x 15 - 250

    Abduction
    3 x 15 - 250

    Abdominal's
    2 x 25 Crunches
    1 x 25 Leg lifts
    1 x 50 Unassisted sit ups

    Treadmill
    30 minutes of moderate speed work
  35. Registered User
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    Tuesday, April 22, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 146.6 pounds-back on track with my contest prep diet.

    Today my training partner and I started a new Body Comp workout plan that will take me to my contest in eight weeks. It's designed for upper and lower body work in each session, lifting heavy weights with little rest between sets.

    We did dead lifts, lunges, lats pull downs, seated rows, dumb bell curls, incline dumb bell bench press and a few other fun exercises. We finished with 20 minutes of cardio and left the gym floor feeling pretty well drained.

    I have added boxing (gloves against pads) to my Personal Training regimen for my clients at the YMCA. My clients love the change. Some of them have never strapped on a pair of boxing gloves. Boxing is a great aerobic exercise.
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    Wednesday, April 23, 2008 - 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 145.2 pounds-back on track with my contest prep diet.

    Today we did a non-weight training body weight workout. We completed 500 reps in one hour.

    Unassisted Pull Ups
    10 x 10 - 100 reps

    Unassisted Sit Ups
    4 x 25 - 100 reps

    Hanging Leg Lifts
    5 x 20 - 100 reps

    Push Ups
    10 x 10 - 100 reps

    Dips
    10 x 10 - 100 reps

    25 minutes of tread mill in the morning and another 35 minutes in the afternoon.
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    Thursday, April 24, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 144.2

    Birmingham Steel Legs Blast Furnace-Sixth Segment (6 of 16)

    Leg Press (Weight is net, adjusted for the sled and angle of press)
    1 x 130 reps - 110 pounds (4.00 without rest). On Monday we will add :28 to the time and go 4:28, to celebrate my 65th birthday on April 28.

    Extensions
    2 x 30 - 110 pounds

    Hamstring Curls
    3 x 10 - 110 pounds, then, each set to failure (3 x 20)

    Donkey Press Seated Calf Raises
    3 x 25 - 230 pounds

    Standing Calf Raises
    3 x 25 - Body Weight

    Adduction
    3 x 15 - 250

    Abduction
    3 x 15 - 250

    Abdominal's
    2 x 25 Crunches
    1 x 25 Leg lifts
    1 x 50 Unassisted sit ups

    Treadmill
    30 minutes of moderate speed work
  38. Registered User
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    Friday, April 25, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 144.4 Body Fat 9.0

    Today we did several sets of shoulders and biceps, doing 8 reps per set and lifting as heavy as we could for each set.

    We also did 30 minutes of tread mill and rowing.
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    Monday, April 28, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 146.0

    Birmingham Steel Legs Blast Furnace-Seventh Segment (7 of 16)

    Leg Press (Weight is net, adjusted for the sled and angle of press)
    1 x 165 reps - 110 pounds (4:28 without rest). On Thursday we will add time and go 4:40.

    Today is my 65th Birthday. For the past 15 years, I have had a goal to be in the best shape of my life on my Birthday. Today, I have once again achieved that goal. For the Legs Blast, I did 4:28 without rest and completed 165 reps to celebrate being 65 on 4/28.

    Extensions
    2 x 30 - 110 pounds

    Hamstring Curls
    3 x 10 - 110 pounds, then, each set to failure (3 x 20)

    Seated Calf Raises
    3 x 25 - 210 pounds

    Standing Calf Raises
    3 x 25 - Body Weight

    Adduction
    3 x 15 - 250

    Abduction
    3 x 15 - 250

    Abdominal's
    2 x 25 Crunches
    1 x 25 Leg lifts
    1 x 50 Unassisted sit ups

    Treadmill
    30 minutes of moderate speed work
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    Age
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    Achievements Posting Pro

    Tuesday, April 29, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

    Weight: 146.8

    I'm still carrying a little extra weight from two days of carbohydrate loading to test the current cutting diet I'm on.

    Chest and Triceps Workout

    Incline Bench Press
    1 x 8 - 115 pounds
    1 x 8 - 125 pounds

    Decline Bench Press
    1 x 8 - 135 pounds
    1 x 8 - 155 pounds

    Flat Bench Press
    1 x 8 - 155 pounds
    1 x 8 - 185 pounds

    Flat Bench Dumb Bell Flies
    1 x 8 - 35 pound dumb bells
    1 x 8 - 40 pound dumb bells

    Decline Triceps Extensions (Skull Crushers)
    2 x 8 - 60 pound bar bell

    Triceps Cable Push Downs
    2 x 8 - 60 pounds

    Tread Mill
    30 minutes
  

  
 

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