Fourth Year Student: My Senior Year

[Old Navy]

Thursday, February 21, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 162.4

We did day six of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 125 - 70 pounds (3:40 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)


Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week Three, Day Four – Back, Traps, Lower Back and Rear Delts

Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 50 pound dumb bells
4 x 8 - 55 pound dumb bells (total of 128 reps)

Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds

Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
4 x 12 - 20 pounds

Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 25 pound dumb bells

20 minutes of tread mill

 

[Old Navy]

Friday, February 22, 2008 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 163.0

This was the final day of Phase IV of Sully's Mass Maker Workout. We begin three week's of Phase V on Monday.

We did a few different exercises on the last day.

Hammer Strength Iso-Lateral Chest Press

1 x 8 - 250 pounds
1 x 8 - 275 pounds
1 x 8 - 300 pounds (PR)
3 x 8 - Dips

Hammer Strength Incline Chest Press
1 x 8 - 100 pounds
1 x 8 - 125 pounds
2 x 8 - Dips

Decline Triceps Extensions (Skull Crushers)
3 x 8 - 70 pounds

Triceps Press Downs
3 x 8 - 70 pounds

20 minutes of tread mill

 

[Old Navy]

Monday, February 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 161.4

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

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

Hungarian Oak Leg Blast

Squats
1 x 146 - 70 pounds (4.0 minutes without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

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

Adduction
3 x 25 - 275 pounds (maxed out the weight)

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.

 

[Old Navy]

Tuesday, February 26, 2008, Training for the 2008 FAME World Championships

Weight: 159.4

Today we continued Phase V of the Mass Maker Plan

Upper Body Horizontal Dominant

Bench Press 6 sets of 5/4/3/5/4/3 reps
1 x 5 - 155 pounds
1 x 4 - 175 pounds
1 x 3 - 185 pounds
1 x 5 - 165 pounds
1 x 4 - 185 pounds
1 x 3 - 205 pounds (PR)

Seated Cable Rows 6 sets of 4-6 reps
2 x 6 - 120 pounds
2 x 6 - 140 pounds
2 x 6 - 160 pounds

Decline Skull Crushers 6 sets of 5/4/3/5/4/3
1 x 5 - 60 pounds
1 x 4 - 70 pounds
1 x 3 - 80 pounds
1 x 5 - 70 pounds
1 x 4 - 80 pounds
1 x 3 - 90 pounds (PR)

25 minutes of tread mill.

 

[Old Navy]

Wednesday, February 27, 2008, Training for the 2008 FAME World Championships

Weight: 159.0

Mass Maker Workout - Non-Weight Training Session

Today we focused on bodyweight exercises.

Pull Ups
5 x 10 (wide, narrow, hammer and biceps grip)

Hanging Leg Lifts
4 x 25

Push Ups
2 x 25

Slant Board Crunches
2 x 25

Unassisted Sit Ups
2 x 25

10 flights of stairs, non-stop

Nice change of pace workout.

 

[Old Navy]

Thursday, February 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 160.0

We did day eight of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 175 - 70 pounds (4:20 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)

Plus:

Adduction
3 x 10 - 275 pounds (Maxed the machine)

Abduction
3 x 10 - 250 pounds

Calves Extensions
3 x 25 - 150 pounds

Calves Raises
3 x 25 - Body weight

 

[Old Navy]

Friday, February 29, 2008 - 15 Weeks Until the 2008 FAME World Championships and Pro Showdown.

Weight: 160.0

Mass Maker Workout - Upper Body Vertical Dominant

Incline Bench Press 4 sets of 4-6 reps
1 x 6 - 135 pounds
1 x 6 - 155 pounds
1 x 6 - 175 pounds
1 x 6 - 185 pounds

Wide Grip Pull Downs 4 sets of 4-6 reps
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 130 pounds
1 x 6 - 145 pounds

Decline Triceps Extensions (Skull Crushers) 6 sets of 8/6/4/8/6/4 reps
1 x 8 - 50 pounds
1 x 6 - 60 pounds
1 x 4 - 70 pounds
1 x 8 - 80 pounds
1 x 6 - 90 pounds
1 x 4 - 100 pounds (I could only do one rep. My training partner did four reps)

Dumb Bell Curls 6 sets of 6-8 reps
1 x 6 - 25 pounds
1 x 6 - 30 pounds
1 x 6 - 35 pounds
1 x 6 - 40 pounds
1 x 6 - 45 pounds

25 minutes of tread mill.

A good ending to week one of Phase V of the Mass Maker/Hungarian Oak Leg Blast workout.

 

[Old Navy]

15 Weeks Out

I am continuing to use my excellent USP Labs stack as part of my training and diet regimen as I began a slow contest cutting diet for my June 14th show in Toronto. My off season weight peaked at 168 pounds. I am 160 in these shots and look better at this time than I have at any other time this far out before my other 26 shows. I plan to step onto the stage at the 2008 FAME World Championships in the best shape of my life as I take on the other Grand Master Pros (55 years-old and over). I will be 65. Fun Stuff.

 

[Old Navy]

Monday, March 3, 2008 - 15 Weeks until the 2008 FAME World Championships and Pro Showdown.

Weight: 159.0

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

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

Hungarian Oak Leg Blast

Squats
1 x 185 reps - 70 pounds (4:40 without rest) On Thursday, we go for 5:00 without rest.

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 - 150 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 killing us.

 

[Old Navy]

Tuesday, March 4, 2008 - 14 Weeks Until the 2008 FAME World Championships in Toronto

Weight: 158.6

We did a little chest and a little back work today.

Dumb Bell Bench Press - 6 sets
1 x 6 - 60 pound dumb bells
1 x 5 - 70 pound dumb bells
1 x 4 - 80 pound dumb bells
1 x 6 - 65 pound dumb bells
1 x 5 - 75 pound dumb bells
1 x 5 - 90 pound dumb bells

Seated Cable Rows - 6 sets
2 x 6 - 140 pounds
2 x 6 - 160 pounds
2 x 6 - 180 pounds

30 minutes of tread mill.

Loved the intense dumb bell bench press session.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Guest]

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.

Wow, squatting for 5 minutes straight. You beast!

 

[Old Navy]

Wow, squatting for 5 minutes straight. You beast!

It's awesome. When we did 5:40 on Thursday, I hit a "wall" at 4:00, broke though it and coasted to 282 squats. :squat:

 

[Old Navy]

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.

 

[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]

Recreate is Working! 11 Weeks Out

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]

Invalid Link Removed

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.

 

[Old Navy]

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.

 

[Old Navy]

My New York City Adventure

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.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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: Invalid Link Removed 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 Invalid Link Removed.

 

[Old Navy]

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

 

[Old Navy]

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

 

[Old Navy]

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 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.

 

[Old Navy]

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 Sullivan’s 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. That’s 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 Sean’s house guest. It’s 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. It’s better than any GNC I have ever visited and his prices are very good. I spent about $100 on supplements I can’t find in Birmingham. Here is James’ web site: Invalid Link Removed.

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 evening’s registration as scheduled at 7 PM and returned to the house for dinner. Early next morning we loaded the trophies and athlete’s 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 Athlete’s 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 “A” 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 “snack.”

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.

 

[Old Navy]

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

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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