Fourth Year Student: My Senior Year

**Old Navy** · 04-25-2008, 05:10 PM

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.

**Old Navy** · 04-28-2008, 10:21 AM

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

**Old Navy** · 04-29-2008, 02:52 PM

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

**Old Navy** · 04-30-2008, 04:24 PM

Wednesday, April 30, 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: 144.5

Today my training partner and I did a non-weight training slowmo (slow motion) day. Each rep of every exercise had a 5 second up and 5 second down pace. Fun stuff. Brutal.

Slowmo Pull Ups
3 x 10

Slomo Push Ups
3 x 10

Slomo Hanging Leg Raises
3 x 10

Slomo Slant Board Crunches
3 x 10

Skip Rope
3 x 100 regular speed skips

Tread Mill
30 minutes of moderate speed

**Old Navy** · 05-01-2008, 02:32 PM

Thursday, May 1, 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: 147.0

Birmingham Steel Legs Blast Furnace-Eights Segment (8 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 150 reps - 110 pounds (4:28 without rest). On Monday we will add :20 and go 5:00.

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 - 250 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

**Old Navy** · 05-02-2008, 12:43 PM

Friday, May 2, 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: 146.2

Today my training partner and I worked back and lats:

Cable Lats Pull Downs
1 x 8 - 100 pounds
1 x 8 - 110 pounds
1 x 8 - 120 pounds

Dumb Bell Bench Lat Pulls
1 x 8 - 50 pounds each arm
1 x 8 - 60 pounds each arm
1 x 8 - 65 pounds each arm

Dumb Bell Bench Pull Overs
3 x 8 - 60 pounds

Tread Mill
30 minutes of moderate speed

Hot Tub
20 minutes of soaking and BSing. It's Friday. Yea!

Mulletsoldier · 05-04-2008, 10:09 AM

I live about an hour away from Toronto, I should come watch! Though, I may be away during that time. What is the exact date of the show?

**Old Navy** · 05-04-2008, 01:02 PM

Quote:

Originally Posted by Mulletsoldier

I live about an hour away from Toronto, I should come watch! Though, I may be away during that time. What is the exact date of the show?

The 2008 FAME World Championships will be held June 14 & 15. Here is a link to the show information.

http://www.wowfame.com/Worlds.html

Mulletsoldier · 05-04-2008, 02:55 PM

Ah, that's unfortunate - I'm leaving on USP business that day!

**Old Navy** · 05-04-2008, 02:59 PM

Quote:

Originally Posted by Mulletsoldier

Ah, that's unfortunate - I'm leaving on USP business that day!

Well, as a USP Labs Sponsored Athlete, I'll be there to Represent!

**Old Navy** · 05-05-2008, 02:20 PM

Monday, May 5, 2008, 5 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 6 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 146.6 (After a Re-Feed Day)

Birmingham Steel Legs Blast Furnace-Eights Segment (9 of 16)

Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 190 reps - 110 pounds (5.00 without rest).
On Monday we will add :20 and go 5:20.

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 - 225 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
2 x 25 Kneeling Rope Pull Downs
1 x 50 Unassisted sit ups

Treadmill
30 minutes of moderate speed work

**Old Navy** · 05-06-2008, 02:50 PM

Tuesday, May 6, 2008, 5 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 6 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 146.2

Chest and Triceps

Hammer Strength Equipment

Iso Lateral Bench Press
1 x 8 - 90 pounds
1 x 8 - 110 pounds
1 x 8 - 120 pounds

Iso Lateral Super Incline Press
1 x 8 - 110 pounds
1 x 8 - 140 pounds
1 x 8 - 150 pounds

Iso Lateral Wide Chess Press
1 x 8 - 200 pounds
1 x 8 - 220 pounds
1 x 8 - 230 pounds

Peck Deck
1 x 8 - 145 pounds
1 x 8 - 160 pounds
1 x 8 - 175 pounds

Triceps Cable Push Downs
1 x 8 - 65 pounds
1 x 8 - 70 pounds
1 x 8 - 75 pounds

Cardio
Tread Mill - 20 minutes of moderate speed, no elevation

**Old Navy** · 05-07-2008, 03:41 PM

Wednesday, May 7, 2008, 5 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 6 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 146.0

Today my training partner, Michael Jackson, Brown Belt Karate Man, and I did a bodyweight workout:

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

Push Ups
4 x 25

Crunches
4 x 25

300 Reps. Fun Stuff.

30 Minutes of tread mill

Hot Tub - 20 Minutes - Soothing Stuff

**Old Navy** · 05-09-2008, 07:24 PM

Friday, May 9, 2008, 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 145.4 - 8.2% body fat (down from 9.3% on 4/28)
Recreate is really working well, as is the rest of my USP Labs Stack. I will come in my best ever on June 14, no doubt!

I have a cold. I caught it at the Y for sure. Lots of sick people working out and as much as I tried to stay sanitary, I got hit. I took yesterday off from training, but not work. I did a light workout today and also went to work as a Personal Trainer at the Y. I had no choice. If I don't train clients, I don't get paid. I told all of my clients I was "sick" and we kept our distance and still got the job done.

My training partner and I did light shoulders and biceps this morning. I will be back on my rigorous training schedule on Monday.

Here are some progress shots five weeks out taken today.

**Old Navy** · 05-12-2008, 08:52 PM

Monday, May 12, 2008, 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 144.4 pounds

Birmingham Steel Legs Blast Furnace-Eleventh Segment (11 of 16)

Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 200 reps - 110 pounds net (5:40 without rest).
On Thursday we will add :20 and go 6:00.

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 - 300

Abduction
3 x 15 - 250

Abdominals
2 x 25 Crunches
2 x 25 Kneeling Rope Pull Downs
1 x 50 Unassisted sit ups

Treadmill
30 minutes of moderate speed work