Training For My First Natural Pro Masters Contest at 64
- Thread starter Old Navy
- Start date
Old Navy
Registered User
Hey, Ripped1. Love your Avatar: Air Borne! Great stuff.
Thanks for your message. I will be judging a FAME SNBF show in Georgia the first week of April and an OCB show (Spirit of America) in Cape Cod the third week in April. I am Guest Posing at the NGA Mountain States Regional in Utah in May and will step onto the Master Pro stage on September 8 for the first time at the NGA Pro Am in Atlanta. I might compete once or twice more as an amateur before I enter my first Pro competition. It depends upon my training. I am trying to add between 8-10 pounds of new muscle before I stand up with the other Master Pros.
Old Navy
Registered User
Thank you, and I look forward to your comments and suggestions.
Monday, February 12, 2007
The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts
The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.
I weighed 165.0 and my training partner,Bruce, weighed 179.6. His contest target weight is 170.0
Week Two – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic.
Day One – Chest, Delts & Triceps
Incline Dumbbell Press – 4 x 5-9 (We did 4 x 6 + 1 x 5 Incline barbell bench press)
Bruce and I did 150 pounds
Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6 + 1 x 5)
I did 185 pounds and Bruce did 195
Dips – 3 x 12-15 (We did 3 x 15 + 1 x 5)
Lateral Raises – 4 x 5-9 (We did 4 x 6 + 1 x 5)
I did 25 pounds and Bruce did 15 (he has a little shoulder problem)
Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 + 1 x 5)
Bruce and I did 30 pounds
Dumb Bell Press – 3 x 12-15 (We did 3 x 15 + 1 x 5)
Bruce and I did 50 pounds
Close Grip Bench Press – 2 x 5-9 (We did 2 x 9 + 1 x 5)
Bruce and I did 110 pounds
Triceps Press Down – 2 x 5-9 (We did 2 x 9 + 1 x 5)
Bruce and I did 65 pounds
Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 + 1 x 5) Free Motion Overhead machine
Bruce and I did 50 pounds
We didn't think adding a 5-rep set after the last set of each exercise to failure would be a big deal. It was a big deal. And, to think, next week, we get to do two 5-rep sets after the final set of each exercise.
Old Navy
Registered User
Thanks, Ripped1:
Bruce and I have a unique training relationship. I am a CPT and I specialize in working with athletes who are training for bodybuilding competitions. I help with diets, training plans, grooming, contest prep and posing. Like in the case of my former training partner, a 28 year-old 6'2 210 pound police officer, Dave was my training partner and I was his personal trainer...one-on-one. The difference is that instead of pushing pins and counting reps, I do everything my partner does. After eight months of 5 days a week + Saturday posing practice for the last six weeks, I took Dave, a natural athlete, to the 2006 NPC Atlantic USA Open in Georgia, where he placed first in the Novice Class and came in a close second in the Open Light Heavyweight class (weighing 189.5). Now, I am training Bruce for his first Masters comp and he will compete in a tested show, also in Georgia as a Novice and Men's Master 40+. I have a Distance Training business and am working with guys preparing for contests in Wyoming, California, Florida, Georgia and DC. I do this through my web site, chat, email, voice mail, fax and IM's. My personal training business is run under the name, BodyBuildingSenior, LLC. I don't do this full time. I am vice president of communications for a national cable TV network based in Alabama. But, bodybuilding and personal training for bodybuilding is my passion.
Bruce and I have a unique training relationship. I am a CPT and I specialize in working with athletes who are training for bodybuilding competitions. I help with diets, training plans, grooming, contest prep and posing. Like in the case of my former training partner, a 28 year-old 6'2 210 pound police officer, Dave was my training partner and I was his personal trainer...one-on-one. The difference is that instead of pushing pins and counting reps, I do everything my partner does. After eight months of 5 days a week + Saturday posing practice for the last six weeks, I took Dave, a natural athlete, to the 2006 NPC Atlantic USA Open in Georgia, where he placed first in the Novice Class and came in a close second in the Open Light Heavyweight class (weighing 189.5). Now, I am training Bruce for his first Masters comp and he will compete in a tested show, also in Georgia as a Novice and Men's Master 40+. I have a Distance Training business and am working with guys preparing for contests in Wyoming, California, Florida, Georgia and DC. I do this through my web site, chat, email, voice mail, fax and IM's. My personal training business is run under the name, BodyBuildingSenior, LLC. I don't do this full time. I am vice president of communications for a national cable TV network based in Alabama. But, bodybuilding and personal training for bodybuilding is my passion.
Old Navy
Registered User
Tuesday, February 13, 2007
The Griffin – High Intensity Power Training Plan
I weighed 165.0. Bruce weighed 179.4
Week Two – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic.
Day Two – Back and Biceps
Pull Ups – 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 5 reps on the last set
Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set
Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set
Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 5 Reps on the last set
Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 5 Reps on the last set
Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 5 Reps on the last set
Hammer Curls – 2 x 9-15 We did 2 x 15 at 25 pounds, + 5 Reps on the last set
After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through two full rounds of symmetry and mandatory poses
The Griffin – High Intensity Power Training Plan
I weighed 165.0. Bruce weighed 179.4
Week Two – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic.
Day Two – Back and Biceps
Pull Ups – 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 5 reps on the last set
Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set
Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set
Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 5 Reps on the last set
Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 5 Reps on the last set
Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 5 Reps on the last set
Hammer Curls – 2 x 9-15 We did 2 x 15 at 25 pounds, + 5 Reps on the last set
After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through two full rounds of symmetry and mandatory poses
Old Navy
Registered User
Wednesday, February 14, 2007
The Griffin – High Intensity Power Training Plan
I weighed 165.0. Bruce weighed 178.4
Week Two - Day Three - Cardio
Bruce and I did some hanging leg raises and slant board crunches for abs, 30 minutes of elevated moderate speed tread mill and a 45 minute practice posing session. It was a good cardio day.
The Griffin – High Intensity Power Training Plan
I weighed 165.0. Bruce weighed 178.4
Week Two - Day Three - Cardio
Bruce and I did some hanging leg raises and slant board crunches for abs, 30 minutes of elevated moderate speed tread mill and a 45 minute practice posing session. It was a good cardio day.
Old Navy
Registered User
Thursday, February 15, 2007
The Griffin – High Intensity Power Training Plan
I weighed 165.8 and my training partner,Bruce, weighed 178.0. His contest target weight is 170.0
Week Two – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic
Day Four – Legs
Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 5 Reps.
Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 5 Reps.
Lunges 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds, + 5 Reps
Leg Curls 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 5 Reps.
Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 5 Reps.
Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.
Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.
Today's Griffin Leg Workout was awesome. Bruce added 30 minutes of tread mill. I didn't.
The Griffin – High Intensity Power Training Plan
I weighed 165.8 and my training partner,Bruce, weighed 178.0. His contest target weight is 170.0
Week Two – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic
Day Four – Legs
Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 5 Reps.
Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 5 Reps.
Lunges 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds, + 5 Reps
Leg Curls 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 5 Reps.
Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 5 Reps.
Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.
Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.
Today's Griffin Leg Workout was awesome. Bruce added 30 minutes of tread mill. I didn't.
Old Navy
Registered User
Friday, February 16, 2007
The Griffin - High Intensity Power Training
Week Two - Day Five: Cardio
I weighed 166.4
Combat Cardio - 5 cycles of the following:
Jump Rope - Two Minutes (100-200 skips per cycle)
30 Mountain Climbers - High step holding 15 pound dumbbells
30 Squat Thrusts - Trying to "dunk the basketball"
30 Push Ups - A total of 150 with good form
30 Side Straddle Hops - Like Skiing Down Hill
30 Crunches - Done slowly, with a squeeze
My training partner, Bruce, missed this workout!
The Griffin - High Intensity Power Training
Week Two - Day Five: Cardio
I weighed 166.4
Combat Cardio - 5 cycles of the following:
Jump Rope - Two Minutes (100-200 skips per cycle)
30 Mountain Climbers - High step holding 15 pound dumbbells
30 Squat Thrusts - Trying to "dunk the basketball"
30 Push Ups - A total of 150 with good form
30 Side Straddle Hops - Like Skiing Down Hill
30 Crunches - Done slowly, with a squeeze
My training partner, Bruce, missed this workout!
Old Navy
Registered User
Monday, February 19, 2007
The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts
The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.
Weight training is two-days on, one-day off, one-day on, one-day off – repeat.
On off days, do cardio.
Week Three – After the last set for each exericise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second.
Day One – Chest, Delts & Triceps
Incline Barbell Bench Press – 4 x 5-9 (We did 4 x 6 + 2 x 5 )
Bruce and I did 150 pounds
Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6 + 2 x 5)
I did 185 pounds and Bruce did 195
Dips – 3 x 12-15 (We did 3 x 15 + 2 x 5)
Lateral Raises – 4 x 5-9 (We did 4 x 6 + 2 x 5)
I did 25 pounds and Bruce did 20 (he has a little shoulder problem)
Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 + 2 x 5)
Bruce and I did 30 pounds
Dumb Bell Press – 3 x 12-15 (We did 3 x 15 + 2 x 5)
Bruce and I did 50 pounds
Close Grip Bench Press – 2 x 5-9 (We did 2 x 9 + 2 x 5)
Bruce and I did 110 pounds
Triceps Press Down – 2 x 5-9 (We did 2 x 9 + 2 x 5)
Bruce and I did 65 pounds
Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 + 2 x 5) Free Motion Overhead machine
Bruce and I did 50 pounds
We thought adding a 5-rep set after the last set of each exercise to failure last week was tough. Adding a second 5-rep set with little rest between sets is insane. Yuh Gotta Love It!
The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts
The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.
Weight training is two-days on, one-day off, one-day on, one-day off – repeat.
On off days, do cardio.
Week Three – After the last set for each exericise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second.
Day One – Chest, Delts & Triceps
Incline Barbell Bench Press – 4 x 5-9 (We did 4 x 6 + 2 x 5 )
Bruce and I did 150 pounds
Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6 + 2 x 5)
I did 185 pounds and Bruce did 195
Dips – 3 x 12-15 (We did 3 x 15 + 2 x 5)
Lateral Raises – 4 x 5-9 (We did 4 x 6 + 2 x 5)
I did 25 pounds and Bruce did 20 (he has a little shoulder problem)
Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 + 2 x 5)
Bruce and I did 30 pounds
Dumb Bell Press – 3 x 12-15 (We did 3 x 15 + 2 x 5)
Bruce and I did 50 pounds
Close Grip Bench Press – 2 x 5-9 (We did 2 x 9 + 2 x 5)
Bruce and I did 110 pounds
Triceps Press Down – 2 x 5-9 (We did 2 x 9 + 2 x 5)
Bruce and I did 65 pounds
Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 + 2 x 5) Free Motion Overhead machine
Bruce and I did 50 pounds
We thought adding a 5-rep set after the last set of each exercise to failure last week was tough. Adding a second 5-rep set with little rest between sets is insane. Yuh Gotta Love It!
Last edited:
Old Navy
Registered User
Tuesday, February 20, 2007 (Marti Grau - Fat Tuesday)
The Griffin – High Intensity Power Training Plan
I weighed 166.4. Bruce weighed 177.4
Week Three – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set, then, rest 10 seconds and add a second 5-rep set.
Day Two – Back and Biceps
Pull Ups – 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 2 x 5 reps on the last set
Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set
Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set
Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 2 x 5 Reps on the last set
Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 2 x 5 Reps on the last set
Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 2 x 5 Reps on the last set
Hammer Curls – 2 x 9-15 We did 2 x 15 at 25 pounds, + 2 x 5 Reps on the last set
After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through one full round of symmetry and mandatory poses
The Griffin – High Intensity Power Training Plan
I weighed 166.4. Bruce weighed 177.4
Week Three – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set, then, rest 10 seconds and add a second 5-rep set.
Day Two – Back and Biceps
Pull Ups – 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 2 x 5 reps on the last set
Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set
Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set
Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 2 x 5 Reps on the last set
Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 2 x 5 Reps on the last set
Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 2 x 5 Reps on the last set
Hammer Curls – 2 x 9-15 We did 2 x 15 at 25 pounds, + 2 x 5 Reps on the last set
After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through one full round of symmetry and mandatory poses
Old Navy
Registered User
Wednesday, February 21, 2007
The Griffin – High Intensity Power Training Plan
I weighed 165.4. Bruce weighed 176.4
Week Three - Day Three - Cardio
Bruce and I did some hanging leg raises and weighted slant board crunches for abs, 30-minutes of elevated moderate speed tread mill, 20-minutes of stationary bike and a 35-minute practice posing session, where we worked on Bruce's 90-seconds individual posing routine. It was a good cardio day.
The Griffin – High Intensity Power Training Plan
I weighed 165.4. Bruce weighed 176.4
Week Three - Day Three - Cardio
Bruce and I did some hanging leg raises and weighted slant board crunches for abs, 30-minutes of elevated moderate speed tread mill, 20-minutes of stationary bike and a 35-minute practice posing session, where we worked on Bruce's 90-seconds individual posing routine. It was a good cardio day.
Old Navy
Registered User
Thursday, February 22, 2007
The Griffin – High Intensity Power Training Plan
I weighed 167.0 and my training partner,Bruce, weighed 176.0. His contest target weight is 170.0
Week Three – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set, then rest 10 seconds and add a second 5-rep set.
Day Four – Legs
Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 2 x 5 Reps.
Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 2 x 5 Reps.
Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds, + 2 x 5 Reps
Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 2 x 5 Reps.
Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 2 x 5 Reps.
Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.
Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.
After the weight training, we worked on Bruce's individual 90-seconds posing routine.
The Griffin – High Intensity Power Training Plan
I weighed 167.0 and my training partner,Bruce, weighed 176.0. His contest target weight is 170.0
Week Three – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set, then rest 10 seconds and add a second 5-rep set.
Day Four – Legs
Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 2 x 5 Reps.
Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 2 x 5 Reps.
Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds, + 2 x 5 Reps
Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 2 x 5 Reps.
Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 2 x 5 Reps.
Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.
Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.
After the weight training, we worked on Bruce's individual 90-seconds posing routine.
Old Navy
Registered User
Friday, February 23, 2007
The Griffin - High Intensity Power Training
Week Three - Day Five: Cardio
I weighed 168.0 and Bruce weighed 176.0
Combat Cardio - 5 cycles of the following:
Jump Rope - Two Minutes (100-200 skips per cycle)
30 Mountain Climbers - High step holding 15 pound dumbbells
30 Squat Thrusts - Trying to "dunk the basketball"
30 Push Ups - A total of 150 with good form
30 Side Straddle Hops - Like Skiing Down Hill
30 Crunches - Done slowly, with a squeeze
We actually only did two set of the Combat Cardio today. We spent most of the training session working on Bruce's 90-second individual posing routine. We had the music CD for the first time today and used the gym's aerobics studio to choreograph the routine and practice it.
The Griffin - High Intensity Power Training
Week Three - Day Five: Cardio
I weighed 168.0 and Bruce weighed 176.0
Combat Cardio - 5 cycles of the following:
Jump Rope - Two Minutes (100-200 skips per cycle)
30 Mountain Climbers - High step holding 15 pound dumbbells
30 Squat Thrusts - Trying to "dunk the basketball"
30 Push Ups - A total of 150 with good form
30 Side Straddle Hops - Like Skiing Down Hill
30 Crunches - Done slowly, with a squeeze
We actually only did two set of the Combat Cardio today. We spent most of the training session working on Bruce's 90-second individual posing routine. We had the music CD for the first time today and used the gym's aerobics studio to choreograph the routine and practice it.
Old Navy
Registered User
Monday, February 26, 2007
The Griffin – High Intensity Power Training Plan
Week Four – Keep the weights the same as last week, but cut the rest time between sets to 60 seconds.
Day One – Chest, Delts & Triceps
Incline Barbell Bench Press – 4 x 5-9 (We did 4 x 6)
Bruce and I did 150 pounds
Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6)
I did 185 pounds and Bruce did 195
Dips – 3 x 12-15 (We did 3 x 15)
Lateral Raises – 4 x 5-9 (We did 4 x 6)
I did 30 pounds and Bruce did 25 (he has a little shoulder problem)
Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6)
Bruce and I did 30 pounds
Dumb Bell Press – 3 x 12-15 (We did 3 x 15)
Bruce and I did 55 pounds
Close Grip Bench Press – 2 x 5-9 (We did 2 x 9)
Bruce and I did 110 pounds
Triceps Rope Pull Down – 2 x 5-9 (We did 2 x 9)
Bruce and I did 65 pounds
Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15)
Bruce and I did 75 pounds
Seated Triceps Push Downs - 2 x 10-15 (We did 2 x 15)
Bruce and I did 75 pounds
After the weight training, Bruce and I had a practice posing session. He is looking good.
The Griffin – High Intensity Power Training Plan
Week Four – Keep the weights the same as last week, but cut the rest time between sets to 60 seconds.
Day One – Chest, Delts & Triceps
Incline Barbell Bench Press – 4 x 5-9 (We did 4 x 6)
Bruce and I did 150 pounds
Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6)
I did 185 pounds and Bruce did 195
Dips – 3 x 12-15 (We did 3 x 15)
Lateral Raises – 4 x 5-9 (We did 4 x 6)
I did 30 pounds and Bruce did 25 (he has a little shoulder problem)
Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6)
Bruce and I did 30 pounds
Dumb Bell Press – 3 x 12-15 (We did 3 x 15)
Bruce and I did 55 pounds
Close Grip Bench Press – 2 x 5-9 (We did 2 x 9)
Bruce and I did 110 pounds
Triceps Rope Pull Down – 2 x 5-9 (We did 2 x 9)
Bruce and I did 65 pounds
Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15)
Bruce and I did 75 pounds
Seated Triceps Push Downs - 2 x 10-15 (We did 2 x 15)
Bruce and I did 75 pounds
After the weight training, Bruce and I had a practice posing session. He is looking good.
Old Navy
Registered User
Tuesday, February 27, 2007
The Griffin – High Intensity Power Training Plan
I weighed 165.0. Bruce was a no-show.
Week Four – Go to positive failure on all sets, rest 60-seconds between sets.
Day Two – Back and Biceps
Pull Ups – 4 x 5-9 I did 4 x 10, two sets of medium grip and two sets of hammer.
Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds.
Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds.
Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds.
Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds.
Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds.
Hammer Curls – 2 x 9-15 I did 2 x 15 at 25 pounds.
After the workout, I did some abs work and cardio. I also spent 10 minutes in the posing studio.
The Griffin – High Intensity Power Training Plan
I weighed 165.0. Bruce was a no-show.
Week Four – Go to positive failure on all sets, rest 60-seconds between sets.
Day Two – Back and Biceps
Pull Ups – 4 x 5-9 I did 4 x 10, two sets of medium grip and two sets of hammer.
Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds.
Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds.
Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds.
Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds.
Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds.
Hammer Curls – 2 x 9-15 I did 2 x 15 at 25 pounds.
After the workout, I did some abs work and cardio. I also spent 10 minutes in the posing studio.
Old Navy
Registered User
Wednesday, February 28, 2007
The Griffin – High Intensity Power Training Plan
I weighed 164.8. Bruce weighed 176.4
Week Four - Day Three - Cardio
Bruce and I did some hanging leg raises and weighted slant board crunches for abs, 30-minutes of elevated moderate speed tread mill, 20-minutes of stationary bike and a 35-minute practice posing session, where we worked on symmetry and mandatory poses and Bruce's 90-seconds individual posing routine. It was another good cardio day.
The Griffin – High Intensity Power Training Plan
I weighed 164.8. Bruce weighed 176.4
Week Four - Day Three - Cardio
Bruce and I did some hanging leg raises and weighted slant board crunches for abs, 30-minutes of elevated moderate speed tread mill, 20-minutes of stationary bike and a 35-minute practice posing session, where we worked on symmetry and mandatory poses and Bruce's 90-seconds individual posing routine. It was another good cardio day.
Old Navy
Registered User
Thursday, March 1, 2007
The Griffin – High Intensity Power Training Plan
I weighed 165.0 and my training partner, Bruce, weighed 176.0. His contest target weight on April 7th is 168.0
Week Four – Go to positive failure on all sets, rest 60-seconds between sets.
Day Four – Legs
Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200
Extensions - 2 x 15 and 1 x 30 I did 140 pounds and Bruce did 160.
Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds.
Leg Curls - 3 x 5-9 We did 3 x 8. I did 130 and Bruce did 175 pounds.
Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds.
Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 175 pounds.
Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.
The Griffin – High Intensity Power Training Plan
I weighed 165.0 and my training partner, Bruce, weighed 176.0. His contest target weight on April 7th is 168.0
Week Four – Go to positive failure on all sets, rest 60-seconds between sets.
Day Four – Legs
Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200
Extensions - 2 x 15 and 1 x 30 I did 140 pounds and Bruce did 160.
Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds.
Leg Curls - 3 x 5-9 We did 3 x 8. I did 130 and Bruce did 175 pounds.
Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds.
Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 175 pounds.
Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.
Old Navy
Registered User
Friday, March 2, 2007
The Griffin - High Intensity Power Training
Week Four - Day Five: Cardio
I weighed 165.0 and Bruce weighed 176.0
Combat Cardio - 5 cycles of the following:
Jump Rope - Two Minutes (100-200 skips per cycle)
30 Mountain Climbers - High step holding 15 pound dumbbells
30 Squat Thrusts - Trying to "dunk the basketball"
30 Push Ups - A total of 150 with good form
30 Side Straddle Hops - Like Skiing Down Hill
30 Crunches - Done slowly, with a squeeze
This is the last Griffin workout for Bruce and me. The training plan normally runs six weeks, but since Bruce's contest is five weeks away, we are going to focus on contest prep workouts and cutting diet until he steps onto the stage for the first time at the 2007 FAME SNBF Georgia Open in Atlanta on April 7th. I will continue to harden up and burn some fat so I can be ready for my Guest Poser stint at the NGA Mountain States Regional Championships in Salt Lake City on May 12th. My first bodybuilding competition for 2007 will be a NPA show in Virginia on June 30th.
The Griffin - High Intensity Power Training
Week Four - Day Five: Cardio
I weighed 165.0 and Bruce weighed 176.0
Combat Cardio - 5 cycles of the following:
Jump Rope - Two Minutes (100-200 skips per cycle)
30 Mountain Climbers - High step holding 15 pound dumbbells
30 Squat Thrusts - Trying to "dunk the basketball"
30 Push Ups - A total of 150 with good form
30 Side Straddle Hops - Like Skiing Down Hill
30 Crunches - Done slowly, with a squeeze
This is the last Griffin workout for Bruce and me. The training plan normally runs six weeks, but since Bruce's contest is five weeks away, we are going to focus on contest prep workouts and cutting diet until he steps onto the stage for the first time at the 2007 FAME SNBF Georgia Open in Atlanta on April 7th. I will continue to harden up and burn some fat so I can be ready for my Guest Poser stint at the NGA Mountain States Regional Championships in Salt Lake City on May 12th. My first bodybuilding competition for 2007 will be a NPA show in Virginia on June 30th.
Old Navy
Registered User
NGA Show Poster- Old Navy Guest Poser for May 12th Show
Invalid Link Removed
Here is the poster from from 2007 NGA Olympic Gold/Mountain States Bodybuilding and Figure Championships (pro qualifier) in Salt Lake City on May 12.
Old Navy is Guest Poser for the show. I am going to do a Russ Testo choreographed routine.
The contest features a Junior Pro Class for Pro Bodybuilders (male) who have never competed as pros or who have competed but won no money. This is something new the NGA is introducing.
Invalid Link Removed
Here is the poster from from 2007 NGA Olympic Gold/Mountain States Bodybuilding and Figure Championships (pro qualifier) in Salt Lake City on May 12.
Old Navy is Guest Poser for the show. I am going to do a Russ Testo choreographed routine.
The contest features a Junior Pro Class for Pro Bodybuilders (male) who have never competed as pros or who have competed but won no money. This is something new the NGA is introducing.
Old Navy
Registered User
Monday, March 5, 2007 - Five Week's Until Bruce's Contest
Today, Bruce weighed 176.0. I weighed 164.8.
For the next two weeks, we will work a training plan designed to harden us up while burning fat. Bruce's contest, the 2007 FAME Georgia Open is on April 7th. My Guest Posing appearance is May 12th.
Hypertrophy With Fat Burning Workout
(choose weights that go to failure on each set)
Day One: Chest & shoulders
A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times
B1. 6 Seated Dumbbell Presses
Rest 10 seconds
B2. 12 Seated Lateral Raises
Rest 10 seconds
B3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times
We added 200 abs crunches and a short practice posing session to our workout.
Today, Bruce weighed 176.0. I weighed 164.8.
For the next two weeks, we will work a training plan designed to harden us up while burning fat. Bruce's contest, the 2007 FAME Georgia Open is on April 7th. My Guest Posing appearance is May 12th.
Hypertrophy With Fat Burning Workout
(choose weights that go to failure on each set)
Day One: Chest & shoulders
A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times
B1. 6 Seated Dumbbell Presses
Rest 10 seconds
B2. 12 Seated Lateral Raises
Rest 10 seconds
B3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times
We added 200 abs crunches and a short practice posing session to our workout.
, keep up the good work.
Old Navy
Registered User
Tuesday, March 6, 2007 - 31 Days until Bruce's Weigh In
Bruce weighed 174.0 and I weighed 162.4
We are on a hardening and fat lost Plan for the next two weeks. We pick weights for each exercise that take us to failure in every set.
Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times
B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times
We ended the session with 3 x 25 calves raises at 200 pounds.
Bruce weighed 174.0 and I weighed 162.4
We are on a hardening and fat lost Plan for the next two weeks. We pick weights for each exercise that take us to failure in every set.
Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times
B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times
We ended the session with 3 x 25 calves raises at 200 pounds.
Old Navy
Registered User
Wednesday, March 7, 2007 - 30 Days Until Bruce's Weigh In
Bruce weighed 176.0 and I weighed 161.6.
Today was a Cardio Day
We did HITT Cardio using intervals of 30-seconds of all out burst and 60-seconds of recovery. We did a five-minute warm-up, six speed intervals and a five-minute cool down. The tread mill speed for the sprints was 9.5 and the elevation was 10%.
Then we went through a practice contest. We pumped up for five minutes and then did two complete contest rounds of symmetry and mandatory poses (Bruce is entering two classes). We ended the session by working on Bruce's 90-seconds posing routine without music and did a few rounds of 60-seconds of free posing.
Bruce weighed 176.0 and I weighed 161.6.
Today was a Cardio Day
We did HITT Cardio using intervals of 30-seconds of all out burst and 60-seconds of recovery. We did a five-minute warm-up, six speed intervals and a five-minute cool down. The tread mill speed for the sprints was 9.5 and the elevation was 10%.
Then we went through a practice contest. We pumped up for five minutes and then did two complete contest rounds of symmetry and mandatory poses (Bruce is entering two classes). We ended the session by working on Bruce's 90-seconds posing routine without music and did a few rounds of 60-seconds of free posing.
Last edited:
Old Navy
Registered User
Thursday, March 8, 2007 – 29 Days Until Bruce’s Contest
Hypertrophy with Fat Loss Training
Today Bruce weighed 175.0 and I weighed 162.0
Day 3 – Arms
We chose weights that took us to failure on each set.
A1. 6 Dumb bell Kickbacks
Rest 10 seconds
A2. 12 Decline Barbell Extensions
Rest 10 seconds
A3. 25 Cable Press downs
Rest 2 minutes
Repeat 3 times
B1. 6 incline Dumbbell Curls
Rest 10 seconds
B2. 12 Standing Barbell Curls
Rest 10 seconds
B3. 25 Seated Pulley Curls
Rest 2 minutes
Repeat 3 times
We ended the session with some tread mill work.
Hypertrophy with Fat Loss Training
Today Bruce weighed 175.0 and I weighed 162.0
Day 3 – Arms
We chose weights that took us to failure on each set.
A1. 6 Dumb bell Kickbacks
Rest 10 seconds
A2. 12 Decline Barbell Extensions
Rest 10 seconds
A3. 25 Cable Press downs
Rest 2 minutes
Repeat 3 times
B1. 6 incline Dumbbell Curls
Rest 10 seconds
B2. 12 Standing Barbell Curls
Rest 10 seconds
B3. 25 Seated Pulley Curls
Rest 2 minutes
Repeat 3 times
We ended the session with some tread mill work.
Old Navy
Registered User
Friday, March 9, 2007 - 28 Days Until Bruce's Weigh In
Bruce weighed 175.0 and I weighed 161.0
Hypertrophy with fat loss.
Day 4 Back - We choose weights that took us to failure on each set.
A1. 6 Weighted Chins
Rest 10 seconds
A2. 12 Front pull down
Rest 10 seconds
A3. 25 Straight-arm pull down
Rest 2 minutes
Repeat 3 times
B1. 6 Rack Dead lift
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Bar Bell Shrugs (Bruce wanted to put this in for some traps work)
Rest 2 minutes
Repeat 3 times
After the workout, we had a short practice posing session. Bruce is looking good.
Bruce weighed 175.0 and I weighed 161.0
Hypertrophy with fat loss.
Day 4 Back - We choose weights that took us to failure on each set.
A1. 6 Weighted Chins
Rest 10 seconds
A2. 12 Front pull down
Rest 10 seconds
A3. 25 Straight-arm pull down
Rest 2 minutes
Repeat 3 times
B1. 6 Rack Dead lift
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Bar Bell Shrugs (Bruce wanted to put this in for some traps work)
Rest 2 minutes
Repeat 3 times
After the workout, we had a short practice posing session. Bruce is looking good.
babolat
Board Sponsor
I know I probably shouldnt post here but i had to say it---great job! You have a very very impressive physique. Anyone who gives you crap about being 64, just take off your shirt and they should shut right up.
For what it matters, I am very impressed. Great job, excellent work- it is abundantly clear that you have put the work in to making a great body.
Keep it up!
For what it matters, I am very impressed. Great job, excellent work- it is abundantly clear that you have put the work in to making a great body.
Keep it up!
Old Navy
Registered User
I welcome comments and questions. Thanks for your post. I appreciate the props. I hope your training is going well.
Ribo68
Member
That IS quite a cookie duster ya got there. Dude, I thought you were black just from seeing your avatar.:rofl: Good thing you're not 75 Spanish and 25 German...That would make you
a Sperman! Good job on the log. That first post has to be some kinda record. It's good to see people that don't just
wait to die as they get older. I'm slappin' some rep on ya as we speak! May the Lord bless all you do.
Old Navy
Registered User
There's an old bodybuilding saying, "Once you think you are dark enough, put on two more coats." And, I do. Thanks for the nice words and blessing. Back to you! God bless, Warrior.
Old Navy
Registered User
Monday & Tuesday, March 12-13, Washington, DC
I was in Washington, DC on business from Sunday afternoon through Tuesday late morning. I stayed at the Ritz Carlton Hotel in DC, a very nice place, with a great gym. The only problem was the gym was private and charged hotel guests $15 per workout. So, I walked four blocks to 22nd and M Street and used my Travel Pass to work out at Gold's. The Gold's was good, the front desk people helpful and the locker room clean. I enjoyed my two workouts at this gym. And, the price was right.
Hypertrophy with Fat Loss Workout.
Choosing a weight that takes each set of each exercise to failure.
Week Two, Day One: Chest & shoulders
A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times
B1. 6 Seated Dumbbell Presses
Rest 10 seconds
B2. 12 Seated Lateral Raises
Rest 10 seconds
B3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times
End with 100 reps for upper and 100 reps for lower abs.
Week Two, Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times
B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times
End with a HITT cardio session.
I was in Washington, DC on business from Sunday afternoon through Tuesday late morning. I stayed at the Ritz Carlton Hotel in DC, a very nice place, with a great gym. The only problem was the gym was private and charged hotel guests $15 per workout. So, I walked four blocks to 22nd and M Street and used my Travel Pass to work out at Gold's. The Gold's was good, the front desk people helpful and the locker room clean. I enjoyed my two workouts at this gym. And, the price was right.
Hypertrophy with Fat Loss Workout.
Choosing a weight that takes each set of each exercise to failure.
Week Two, Day One: Chest & shoulders
A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times
B1. 6 Seated Dumbbell Presses
Rest 10 seconds
B2. 12 Seated Lateral Raises
Rest 10 seconds
B3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times
End with 100 reps for upper and 100 reps for lower abs.
Week Two, Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times
B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times
End with a HITT cardio session.
Old Navy
Registered User
Wednesday, March 14, 2007 - 23 Days until Bruce's Weigh-in
Bruce weighed 173.4 and I weighed 160.8
Hypertrophy - Fat Loss Workout
Week Two, Day Three
Today Bruce and I spent the majority of our time working on posing. Bruce has his 90-seconds produced posing routine on CD and we used the aerobics studio to practice the routine and a couple of competition posing rounds. He is looking tight. He is within eight pounds of his target contest weight with a little more than three weeks to go. My training partner is tracking well. It's going to be interesting for me because I am a test judge at Bruce's contest. My score won't count and I won't be able to be with him back stage before the competition. I have arranged for a friend to work with Bruce at the contest, the 2007 FAME SNBF Georgia Open in Marietta. Bruce will compete as a Novice and Grand Master. I have competed in this show twice. It's a good pro qualifier competition.
Bruce weighed 173.4 and I weighed 160.8
Hypertrophy - Fat Loss Workout
Week Two, Day Three
Today Bruce and I spent the majority of our time working on posing. Bruce has his 90-seconds produced posing routine on CD and we used the aerobics studio to practice the routine and a couple of competition posing rounds. He is looking tight. He is within eight pounds of his target contest weight with a little more than three weeks to go. My training partner is tracking well. It's going to be interesting for me because I am a test judge at Bruce's contest. My score won't count and I won't be able to be with him back stage before the competition. I have arranged for a friend to work with Bruce at the contest, the 2007 FAME SNBF Georgia Open in Marietta. Bruce will compete as a Novice and Grand Master. I have competed in this show twice. It's a good pro qualifier competition.
Old Navy
Registered User
Thursday, March 14, 2007 – 22 Days Until Bruce’s Contest
Hypertrophy with Fat Loss Training
Today Bruce weighed 173.2 and I weighed 160.2
Day 3 – Arms
We chose weights that took us to failure on each set.
A1. 6 Dips (45 pound plate)
Rest 10 seconds
A2. 12 Decline Barbell Extensions (60 pounds)
Rest 10 seconds
A3. 25 Cable Press downs (50 pounds)
Rest 2 minutes
Repeat 3 times
B1. 6 incline Dumbbell Curls (35 pounds)
Rest 10 seconds
B2. 12 Standing Barbell Curls (70 pounds)
Rest 10 seconds
B3. 25 Seated Pulley Curls (25 pounds)
Rest 2 minutes
Repeat 3 times
We ended the session with abs work and a practice posing session.
Hypertrophy with Fat Loss Training
Today Bruce weighed 173.2 and I weighed 160.2
Day 3 – Arms
We chose weights that took us to failure on each set.
A1. 6 Dips (45 pound plate)
Rest 10 seconds
A2. 12 Decline Barbell Extensions (60 pounds)
Rest 10 seconds
A3. 25 Cable Press downs (50 pounds)
Rest 2 minutes
Repeat 3 times
B1. 6 incline Dumbbell Curls (35 pounds)
Rest 10 seconds
B2. 12 Standing Barbell Curls (70 pounds)
Rest 10 seconds
B3. 25 Seated Pulley Curls (25 pounds)
Rest 2 minutes
Repeat 3 times
We ended the session with abs work and a practice posing session.
Old Navy
Registered User
Friday, March 16, 2007 - 21 Days Until Bruce's Weigh In
Bruce weighed 173.0 and I weighed 159.8
Hypertrophy with fat loss.
Day 4 Back - We choose weights that took us to failure on each set.
A1. 6 Weighted Chins (25 pound plate)
Rest 10 seconds
A2. 12 Front pull down (140 pounds)
Rest 10 seconds
A3. 25 Straight-arm pull down (50 pounds)
Rest 2 minutes
Repeat 3 times
B1. 6 Rack Dead lift (I did 225 and Bruce did 315)
Rest 10 seconds
B2. 12 Bent-over Rows (135 pounds)
Rest 10 seconds
B3. 25 Bar Bell Shrugs (135 pounds)
Rest 2 minutes
Repeat 3 times
After the workout, we had a short practice posing session. Bruce is focused.
Bruce weighed 173.0 and I weighed 159.8
Hypertrophy with fat loss.
Day 4 Back - We choose weights that took us to failure on each set.
A1. 6 Weighted Chins (25 pound plate)
Rest 10 seconds
A2. 12 Front pull down (140 pounds)
Rest 10 seconds
A3. 25 Straight-arm pull down (50 pounds)
Rest 2 minutes
Repeat 3 times
B1. 6 Rack Dead lift (I did 225 and Bruce did 315)
Rest 10 seconds
B2. 12 Bent-over Rows (135 pounds)
Rest 10 seconds
B3. 25 Bar Bell Shrugs (135 pounds)
Rest 2 minutes
Repeat 3 times
After the workout, we had a short practice posing session. Bruce is focused.
Old Navy
Registered User
Monday, March 19, 2007 - 18 Days Until Bruce's Weigh In
Today Bruce and I started a two-week Maximum Fat Loss Training Plan
He weighed 173.0 and I weighed 158.9
Diet:
Day 1:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken
Meal 3: 6oz turkey/fish/chicken
Meal 4: 3oz turkey/fish/chicken
Meal 5: 3oz turkey/fish/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices
Day 2:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/fish/chicken + 1 cup veggies
Meal 4: 3oz turkey/fish/chicken + 1 cup veggies
Meal 5: 3oz turkey/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices
Day 3:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/chicken + 1 cup veggies
Meal 4: 3oz turkey/chicken + 1 cup veggies
Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup veggies
Do day 1-2-3-1-2-3-1 for the diet.
Workout and cardio
Monday and Thursday
Stepper: 10 min all out
Then do the following circuit for four cycles:
Pull Ups
Squats
Dips
Rows
Jump Rope (120 counts)
Then do the following circuit for three cycles:
Hanging Leg Lifts
Dumbbell Press
Close Grip Bench Press
Jump Rope (120)
Bike: 10 minutes, moderate pace
Wednesday: Moderate cardio for 40-60 minutes
Tuesday and Friday
Treadmill: 9% incline at maximum pace 10 minutes
Then do the following circuit for four cycles:
Lunges
Dead Lifts
Incline Bench Press
Military Press
Jump Rope (120)
Then do the following circuit for three cycles:
Incline Sit Ups
Upright Rows
Curls
Jump Rope (120)
Precor: 10 min moderate pace
The reps are 10 per exercise, done with a controlled negative and a 3-5 second positive.
The jump rope is for 1 minute, or just count 120 reps.
We did the first day plan, Monday, and added 150 calve raises to the workout. Very cool.
Today Bruce and I started a two-week Maximum Fat Loss Training Plan
He weighed 173.0 and I weighed 158.9
Diet:
Day 1:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken
Meal 3: 6oz turkey/fish/chicken
Meal 4: 3oz turkey/fish/chicken
Meal 5: 3oz turkey/fish/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices
Day 2:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/fish/chicken + 1 cup veggies
Meal 4: 3oz turkey/fish/chicken + 1 cup veggies
Meal 5: 3oz turkey/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices
Day 3:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/chicken + 1 cup veggies
Meal 4: 3oz turkey/chicken + 1 cup veggies
Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup veggies
Do day 1-2-3-1-2-3-1 for the diet.
Workout and cardio
Monday and Thursday
Stepper: 10 min all out
Then do the following circuit for four cycles:
Pull Ups
Squats
Dips
Rows
Jump Rope (120 counts)
Then do the following circuit for three cycles:
Hanging Leg Lifts
Dumbbell Press
Close Grip Bench Press
Jump Rope (120)
Bike: 10 minutes, moderate pace
Wednesday: Moderate cardio for 40-60 minutes
Tuesday and Friday
Treadmill: 9% incline at maximum pace 10 minutes
Then do the following circuit for four cycles:
Lunges
Dead Lifts
Incline Bench Press
Military Press
Jump Rope (120)
Then do the following circuit for three cycles:
Incline Sit Ups
Upright Rows
Curls
Jump Rope (120)
Precor: 10 min moderate pace
The reps are 10 per exercise, done with a controlled negative and a 3-5 second positive.
The jump rope is for 1 minute, or just count 120 reps.
We did the first day plan, Monday, and added 150 calve raises to the workout. Very cool.
Old Navy
Registered User
Tuesday, March 20, 2007
Maximum Fat Burning Training Plan
I weighed 159.8. Bruce was absent.
Treadmill: 9% incline at maximum pace, 10 minutes
Then did the following circuit for four cycles:
Lunges (120 pounds)
Dead Lifts (185 pounds)
Incline Bench Press (120 pounds)
Military Press (120 pounds)
Jump Rope (120)
Then did the following circuit for three cycles:
Incline Sit Ups
Upright Rows (120 pounds)
Curls (Machine Curls 120 pounds)
Jump Rope (120)
Precor: 10 minutes, moderate pace
The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.
Maximum Fat Burning Training Plan
I weighed 159.8. Bruce was absent.
Treadmill: 9% incline at maximum pace, 10 minutes
Then did the following circuit for four cycles:
Lunges (120 pounds)
Dead Lifts (185 pounds)
Incline Bench Press (120 pounds)
Military Press (120 pounds)
Jump Rope (120)
Then did the following circuit for three cycles:
Incline Sit Ups
Upright Rows (120 pounds)
Curls (Machine Curls 120 pounds)
Jump Rope (120)
Precor: 10 minutes, moderate pace
The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.
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Zombie
Registered User
dude this is his training log, dont be an a$$, if you don like it just dont read this thread and ignore it
Old Navy
Registered User
Hi, Tom, also known in your profile as "Old fart fighting to stay young." Me, too, Warrior. You are 50. I'm nearly 64.
As Zombie pointed out, this is my Training Journal. It's actually my fourth "on line" journal. The first was, "Training For My First Competition at 61." The second was, "Training For My Second Year of Competition at 62." The third was, "Training to Earn My Master's Pro Card at 63." And this one, probably my final journal is "Training for My First Masters Pro Show at 64." All of them, including this one, are posted on my web site: Invalid Link Removed
I could post this Journal in the Workout Logs section, but since I am a senior athlete, I felt it would be more useful to post it in the Anti-Aging 35 and Over section.
My journals are posted to offer real-time training and diet and contest prep information to senior athletes who might benefit from my experience. That's all. No ego. I have successfully competed in 16 bodybuilding competitions since March 2005. I have learned a lot about muscle development and endurance in senior athletics. I have also learned a lot about diet and metabolism. I'm sharing the knowledge I've gained in my Journal.
I'm a personal trainer who trains athletes one-on-one for bodybuilding competitions and I run a distance training company called BodyBuildingSenior, LLC, with senior athlete clients in California, Wyoming, Florida, Indiana, Georgia and Washington, DC. Some are training for competitions and some are training for conditioning and weight loss.
You are invited to read my journal and comment, or not, as you wish. And, if I get the message that our 35 and Older members of this forum would rather I not post, no problem. Or, if they feel the thread should be moved to the Workout Logs section, no problem either.
FINALLY, TOM, I FIND IT INTERESTING THAT ON SUNDAY YOU SENT ME THIS PM:
Re: Getting ripped at 50
Originally Posted by BigTom
"Hey Bro, Congrats on your success. I admire your tenacity.
I have a question. At my age I lift pretty heavy 5 days aweek one body part/ day. 12 reps to warm up and then 4 sets to failure in the 4 to 6 rep range.
I find, at my age, I don't grow like I used to. I take Test, hgh and run a full cycle twice a year. Deca, drol Anavar.
I just don't bulk up like I did, even 5 years ago.
I'm 5'10 and stuck at 205-210. approx 12% BF.
Do we reach an age where 21" biceps are not physically possible? Even with the strictest of diets, drugs, and training techniques. How many 50-60 year olds look like IFBB pros? Am I wrong,? Can you offer any advice.
Thanks, man.
Tom"
AND, I ANSWERED:
"Hey, Tom:
Thanks for your message. Unfortunately, we aren't 28 any more...what a waste...we should have "their" age so we could do now what we didn't do then. LOL
I got started at a late age. I didn't begin working our seriously until I turned 50, 14 years ago. I have only been competing for the last three years. My muscles were not "tired" and were open to growth, and I have grown a lot, adding 5 pounds of new muscle each of the last two years and probably 8 more this year.
I can't really advise you on your future growth because I am a natural athlete and competitor. I am tested for drug enhancements so I don't have the advantage of HGH, TRT, or any type of cycle. I have never done anything more than creatine, glutamine, branch chain amino acids, protein powder and multi-vitamins and a clean diet.
I have competed in 16 tested and non-tested (NPC) shows, won 32 weight, height, age and best poster (3) trophies, a world championship in my age class and two Master Pro Cards in tested federations.
I sometimes wonder what I could do if I was able to cycle and take HGH and TRT. I guess I will never know.
I added 28 pounds of pretty lean mass off season, never getting higher than 9% body fat. I compete as a lightweight at around 150+ pounds. My high in January was 168. I am 160 today and I have a Guest Posing appearance in Salt Lake City on May 12 and my first contest for the year is on June 30. I will be 155 for the guest posing gig and 150 for the contest. Good luck, Warrior.
Stay Strong. Scott"
THEN YOU POSTED THIS MESSAGE TODAY:
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somewhatgifted
Registered User
This is like going over to someones house univited and saying "whats with all the trophies and pictures give it up already", if you dont like it leave, or in this case look away, Old navy is truly a great resource, resilient, consistent and motivational to all. You can keep your negative comments and jealousy to yourself. "We" are not running this thread "we" arent toiling away and providing information to those who seek it. His thread, his rules, his time.
Old Navy
Registered User
Big Tom. You are a Big Man. No problem, Friend.
Stay strong and keep training hard. Keep taking the main roads. We'll both get there.
Regards, Scott
Old Navy
Registered User
Thursday, March 22, 2007 - 15 Days Until Bruce's Weigh In
Rapid Fat Loss Training Plan
Bruce weighed 172.0 and I weighed 159.8
Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date.
We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form.
Stepper: 10 min all out
Then do the following circuit for four cycles:
Pull Ups (Wide grip, medium grip, hammer grip)
Squats (Bruce did 300 pounds and I did 250)
Dips (Weighted with a 25 pound plate)
Rows (Seated 140 pounds)
Machine Bench Press (140 pounds)
Jump Rope (120 counts)
Then do the following circuit for three cycles:
Hanging Leg Lifts (Done slowly with a squeeze)
Peck Deck (160 pounds)
Close Grip Bench Press (50 pounds, slowly)
Jump Rope (120)
Bike: 10 minutes, moderate pace
We ended the workout with a practice posing session, emphasizing form and holding poses.
Rapid Fat Loss Training Plan
Bruce weighed 172.0 and I weighed 159.8
Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date.
We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form.
Stepper: 10 min all out
Then do the following circuit for four cycles:
Pull Ups (Wide grip, medium grip, hammer grip)
Squats (Bruce did 300 pounds and I did 250)
Dips (Weighted with a 25 pound plate)
Rows (Seated 140 pounds)
Machine Bench Press (140 pounds)
Jump Rope (120 counts)
Then do the following circuit for three cycles:
Hanging Leg Lifts (Done slowly with a squeeze)
Peck Deck (160 pounds)
Close Grip Bench Press (50 pounds, slowly)
Jump Rope (120)
Bike: 10 minutes, moderate pace
We ended the workout with a practice posing session, emphasizing form and holding poses.
somewhatgifted
Registered User
Old navy your are class through and through, you seem to have rid yourself of unwanted negative emotion, a difficult accomplishment.
Old Navy
Registered User
Thanks, "gifted."
Two college age daughters, one Italian wife, 30 years of enlisted and commissioned service in the U.S. Navy and several years of high-level corporate management. I am Mellow Yellow for sure. LOL But I do take my bodybuilding lifestyle very seriously. I love our sport and everything about it.
Two college age daughters, one Italian wife, 30 years of enlisted and commissioned service in the U.S. Navy and several years of high-level corporate management. I am Mellow Yellow for sure. LOL But I do take my bodybuilding lifestyle very seriously. I love our sport and everything about it.
Old Navy
Registered User
Friday, March 23, 2007 - Two Weeks Until Bruce's Weigh In
Maximum Fat Burning Training Plan
I weighed 160.4. Bruce is holding at 173.0.
Treadmill: 9% incline at maximum pace, 10 minutes
Then did the following circuit for four cycles:
Lunges (120 pounds)
Dead Lifts (I did 195 pounds, Bruce did 245))
Incline Bench Press (120 pounds)
Military Press (120 pounds)
Then did the following circuit for three cycles:
Shrugs (I did 100 pounds, Bruce did 120)
Upright Rows (I did 135 pounds, Bruce did 155))
Dumb Bell Curls (I did 25's, Bruce did 30's)
Seated Calve Raises (3 sets of 25 reps at 170 pounds)
Precor: 10 minutes, moderate pace
The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.
Maximum Fat Burning Training Plan
I weighed 160.4. Bruce is holding at 173.0.
Treadmill: 9% incline at maximum pace, 10 minutes
Then did the following circuit for four cycles:
Lunges (120 pounds)
Dead Lifts (I did 195 pounds, Bruce did 245))
Incline Bench Press (120 pounds)
Military Press (120 pounds)
Then did the following circuit for three cycles:
Shrugs (I did 100 pounds, Bruce did 120)
Upright Rows (I did 135 pounds, Bruce did 155))
Dumb Bell Curls (I did 25's, Bruce did 30's)
Seated Calve Raises (3 sets of 25 reps at 170 pounds)
Precor: 10 minutes, moderate pace
The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.