[Old Navy]

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.

[Old Navy]

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

[Old Navy]

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.

[Old Navy]

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

[Old Navy]

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.

[Old Navy]

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.

[Old Navy]

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.

[Old Navy]

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

[Old Navy]

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.

[Old Navy]

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

[Old Navy]

I have 11 weeks until my Guest Posing appearance at the 2008 NGA Carolina Night of Champions in Greensboro, NC and 12 weeks until my next Pro Show, the 2008 FAME Grand Master Pro World Championships in Toronto.

I weigh 153.0 in these shots taken today (March 31). I have dropped about 10 pounds in the last month and have kept most of my hard-earned off season muscle.

I am training with the USP Labs Stack and began taking Recreate when I went on my contest cutting diet on February 1. This is a Great supplement.

[Old Navy]

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.

[Old Navy]

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.

[Old Navy]

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.

[Old Navy]

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.