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Training For My First Natural Pro Masters Contest at 64

Monday, March 26, 2007 - 11 Days Until Bruce's Weigh In

Hypertrophy and Maximum Fat Loss Plan

Bruce weighed 172.0 and I weighed 158.4

Workout and cardio

Stepper: 10 min all out

Then we did the following circuit for four cycles of 10 rep sets:

Pull Ups (Alternating with wide grip and hammer grip)

Squats (I did 275 pounds and Bruce did 300)

Dips (weighted with a 25 pound plate

Rows (Two sets of seated and two sets of standing)

Jump Rope (120 counts)

Then do the following circuit for three cycles:

Hanging Leg Lifts (Holding a 10 pound dumbbell between our feet)

Dumbbell Press (40 pound dumb bells)

Close Grip Bench Press (50 pound barbell)

Jump Rope (120)

Bike: 10 minutes, moderate pace

We ended the session with a practice posing round. Bruce was tired, hungry and "pumped."
 
I am taking this opportunity to announce a change in plans. Instead of training for my first Natural Pro Master contest in September, I have entered the 2007 NGA Olympus Gold Junior Pro Championship on May 12 in Salt Lake City. The Junior Pro class is something new introduced in the NGA. It's for Pros who have never competed since winning their Pro Card and for Pros who have competed as Pros, but have never placed high enough to win any money. I am also the Guest Poser for the show and the promoter agreed that I could be Guest Poser and still compete. So, at 64, I am entering my first Natural Pro Contest in less than seven weeks. Whoooooot!
 
Tuesday, March 27, 2007, 10 Days Until Bruce's Weigh In

Maximum Fat Burning Training Plan

I weighed 159.0. Bruce weighed 172.0.

Treadmill: 9% incline at maximum pace, 10 minutes

Then did the following circuit for four cycles:

Lunges (120 pounds)
Dead Lifts (195 pounds, Bruce did 245)
Incline Bench Press (130 pounds)
Military Press (120 pounds)
Jump Rope (120)

Then did the following circuit for three cycles:

Incline Sit Ups
Upright Rows (130 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.
 
Wednesday, March 28, 2007, Nine Days Until Bruce's Weigh In

Hypertrophy and Rapid Fat Loss Training

Bruce weighed 172.0 and I weighed 159.0

Today was a non-weight training day. We did abs, cardio and posing.
 
somewhatgifted said:
Congrats navy, you gonna post a few pics for us followers?
Click to expand...

Bruce is competing and I am test judging his show (my score doesn't count). Hopefully his wife will take some stage shots and I will post a few. As a 41 year-old master and novice, he is going up against top bodybuilders (experienced). We hope he places in the Top Five in his first show. That would be awesome.

At my first Pro Show on May 12, I will have a photographer and I will definately have some shots to post.
 
Thursday, March 29, 2007 - 8 Days Until Bruce's Weigh In

Rapid Fat Loss Training Plan

Bruce weighed 172.0 and I weighed 159.4

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 did the following circuit for four cycles:

Pull Ups (Wide grip, medium grip, hammer grip)

Extensions (175 pounds)

Dips (Weighted with a 25 pound plate)

Ham Curls (Supine 140 pounds)

Jump Rope (120 counts)

Then did the following circuit for three cycles:

Hanging Leg Lifts (Done slowly with a squeeze)

Dumb Bell Press (45 pounds)

Seated Calf Raises (270 pounds, Sets of 25)

Jump Rope (120)

Bike: 10 minutes, moderate pace

We ended the workout with a practice posing session, emphasizing form and holding poses.
 
Friday, March 30, 2007 - Bruce's Weigh In Is One Week From Today

Bruce weighed 172.0 and I weighed 159.0

Bruce is leaving town with his family tomorrow and won't return to the gym until next Thursday, the day before he checks in for his contest. I gave Bruce a day-by-day diet starting on Sunday. He will workout at a local gym next week, mostly doing a light training session, pump up and posing practice. He looks good and will probably come in between 165-168, which will be fine. We have come a long way since September, when Bruce weighed around 205 pounds. He has lost a great deal of body fat and has added some nice size to his quads, calves, chest, biceps and back. His posing is good and his confidence is high. We are both looking forward to him stepping on to the stage for the first time. His show is the 2007 FAME SNBF Georgia Open. He will enter the Novice Class and the Men's Master 40+ Class. I will be a test judge at the show, which should make it especially interesting for me. My scores won't count, but I will have to score within 85% of the other judge's scores to be certified as a contest judge.
 
Monday, April 2, 2007 - Four Days Until Bruce's Weigh In, Six Weeks Until My Contest

My training partner, Bruce, is spending the week with his family in Florida. He has the final week of his contest prep training plan with him and I assume he it working it.

Meanwhile, I am focusing on my own contest prep for my first Pro Show on May 12th. Today I began a two-week Hypertrophy/Strength Training Plan:

I weighed 159.0

Monday's Workout

Incline Bench Press – 4 x 4 (155 pounds)
Flat Dumb Bell Press – 4 x 4 (75 pound dumb bells)
High Pulls – 4 x 4 (160 pounds on the machine)
Laterals – 3 x 6 each way (side, bent) (30 pound dumb bells)
Press down – 4 x 6 (75 pounds)
After the weight training, I did 30 minutes of moderate tread mill (10 degree elevation, 4.5 speed)
 
Tuesday, April 3, 2007

This is the second day of two-weeks of Hypertrophy Strength Training. The Plan calls for heavy weight and low reps.

Holding at 159.0 body weight.
Workout Day 2:

Leg Press – 4 x 4 (300 pounds)
Squats – 4 x 6 (300 pounds)
Hack Squat – 4 x 5 (300 pounds)
Leg Curl – 5 x 4 (125 pounds)
Leg Extension – 3 x 4 (150 pounds)
Seated Calf Raises – 3 x 25 (150 pounds)
I ended this session with 20 minutes of moderate cardio on the tread mill.
 
Wednesday, April 4, 2007

Hypertrophy/Strength Training

Workout - Week One, Day 3

Today's training focused on cardio, abs and posing.

I did 100 hanging leg lifts and 100 crunches. I completed a 30-minute moderate tread mill run and ended the workout with a posing practice session.
 
Thursday, April 5, 2007

Today was the last opportunity I will have to work with my training partner, Bruce, before his show on Saturday. As I am test judging the event, we will have no further contact until after the contest, the 2007 FAME SNBF Georgia Open in Marietta. Friday is a travel day. Bruce will check in and take a polygraph test early Friday evening. I will arrive Friday evening and attend a judges meeting.

Today we spent our workout on Bruce's posing and his individual posing routine. Since he is competing in two classes (Novice and Masters), we went through two complete symmetry and mandatory posing rounds. We practiced under contest conditions, holding each pose rock-hard without shaking. We worked on breathing and composure. Bruce looks good.

Bruce is ready. He still has some water to drop, but I believe he will come in hard and vascular on Saturday morning.

We've done our best. Now, it's up to Bruce and the judges. Good Luck, Partner!
 
Old Navy said:
Thursday, April 5, 2007

Today was the last opportunity I will have to work with my training partner, Bruce, before his show on Saturday. As I am test judging the event, we will have no further contact until after the contest, the 2007 FAME SNBF Georgia Open in Marietta. Friday is a travel day. Bruce will check in and take a polygraph test early Friday evening. I will arrive Friday evening and attend a judges meeting.

Today we spent our workout on Bruce's posing and his individual posing routine. Since he is competing in two classes (Novice and Masters), we went through two complete symmetry and mandatory posing rounds. We practiced under contest conditions, holding each pose rock-hard without shaking. We worked on breathing and composure. Bruce looks good.

Bruce is ready. He still has some water to drop, but I believe he will come in hard and vascular on Saturday morning.

We've done our best. Now, it's up to Bruce and the judges. Good Luck, Partner!
Click to expand...

Aye! Luck is the product of preparation for anticipated risk, bruce has old navy therefore bruce has luck.
 
somewhatgifted said:
Aye! Luck is the product of preparation for anticipated risk, bruce has old navy therefore bruce has luck.
Click to expand...

Thanks, but in this case, Bruce is going to need a lot of luck. The Masters Class is one of the toughest. These guys have been around for a long time and really know the GAME. This is Bruce's first show. I hope he is LUCKY enough to place Fifth or better, and win a trophy his first time out. He knows what he is facing, because he has been to a few shows and watched the action from the audience. Anyway, we have done the best we can and I hope Bruce has a great experience and some success. Thanks for following our progress.
 
Friday, April 6, 2007 - Contest Time

I am off from work today so I will hit the gym a little later this morning. I plan to do a light workout, mostly dumb bells and some cardio. I leave for Atlanta and the 2007 FAME SNBF Georgia Open early this afternoon. It's about a 2.5 hours drive from Birmingham. I will attend a judges meeting this evening where the Head Judge will set up the judging criteria for the contest. Four of my friends, including Bruce, will compete in this show. I'll have a Super Grand Master, a Master and Open Men's Tall, an Open Men's Short and Bruce, competing as a Novice and Master. It should be an interesting contest. Of course, as a test judge, my scores won't count, but I must score the Classes close to the other judges scores in order to become a certified contest judge. That's my goal.
 
Crossing the Boards from Contestant to Judge

Sunday, April 8, 2007 - I am officially a member of the FAME WNSO SNBF Judging Panel.

I sat at the table as a regular contest judge for the first time on Saturday at the 2007 FAME WNSO SNBF Georgia Open Championship, a men's and women's Pro Qualifier. I was originally scheduled to be a test judge at the show, but the head judge, who has judged me in several FAME shows, said he was waving the "test" judging and said I would take my seat at the judge's table and my scores, along with the other four judges, would count. There were 92 contestants, not including crossovers. It was the largest SNBF show ever and the event was sold out, with standing room only tickets going for $15 and selling out, too.

After prejudging, the Head Judge said he analyzed my scoring and determined I was very close to the consensus of opinion in every class and that for my first judging stint, especially at a show this large, I did a good job. After the show, He said he was also impressed when he listened in on the feed back I gave to contestants who came up to the judges after the competition to ask how they could improve and to point out special weaknesses they need to work on.

He immediately recommended to Bruce Johnson, the president of the SNBF that I be added to the permanent roster of contest judges for the federation. Bruce agreed. I'm certified, and have already been asked to judge at upcoming FAME SNBF shows. Sweet.

I really learned a lot judging this competition that I will use the next time I step onto a stage (in five weeks). I learned how really important conditioning is (a few pounds can make a great difference. A small amount of held water can be devastating) and how hard you really have to pose to show your muscles in the best light. Those who did, scored well and those who were tentative or "weak," scored lower. I was astounded as I watched contestants actually get harder with each pose. I also watched with interest as contestants actually got softer as they lost their focus or strength. I will certainly keep this in mind when I'm up there again.

It was interesting, to say the least, after competing 16 times and looking down at the judges and audience, to be sitting there, looking up at the competitors with a clip board and score sheet in my hands.

I have competed in seven FAME events. As a judge, I can no longer compete in this federation, including in their Pro Shows. It's the only thing I had to give up when I accepted certification as a contest judge. I'm glad I accepted. As an athlete who has competed (and will continue to compete in other federations), I know I will be a judge who understands fully what it takes to bring your "A" package to the stage to play your "A" game and I will be able to judge each contestant with that in mind.
 
Monday, April 9, 2007 - Five Weeks Until My Weigh-In

Today I weighed 159.0. My contest target weight is 150-155. I weighed 140 when I won my IDFA Masters Pro Card in Toronto last November.

I am beginning my final preparation for the 2007 NGA Olympic Gold Mountain States Regional Bodybuilding Championship in Salt Lake City, Utah on May 12th. I will be the Guest Poser for the show and a contestant in the Junior Professional Class, which the NGA is introducing at this event. It's for Pros who have not competed as a Pro since winning their Pro Card or, if they have competed as a Pro, didn't place high enough to win any cash. This will be my first Pro Show.

My Coach, Sean "Sully" Sullivan, of Cape Cod, Massachusetts, sent me a new contest prep program that I will begin tomorrow. Today, I did Day 1, Week 2 of Hypertrophy Strength Training.

Incline Bench Press - 4 x 4 - 160 pounds

Flat Dumb Bell Bench Press - 4 x 4 - 80 pounds (On set four, I did 10 reps)

Laterals - Side & Front - 3 x 6 each way - 30 pound dumb bells

Press Down - 4 x 6 - 80 pounds

30 minutes of moderate pace, elevated tread mill

50 Slant Board Crunches
 
Tuesday, April 10, 2007 – Five Weeks until my Weigh In
I weighed 157.6. My target weight is 150.0, 4% body fat

Bruce is training with me, but as this is my contest prep, he is supporting me.

I began a new program today that will take me to my first Pro Contest on May 12.

To maximize fat loss the plan involves four types of training:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Today I did my first Lactate-inducing lifting. It was incredible. I was drained after this workout.

Lactate-inducing lifting

The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard we respect these guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

4. Alternate exercises for muscle groups that are far away from each other and "unrelated"

CIRCUIT A: (12-15 reps per set)

A1. Bench Press
A2. Hack Squat
A3. Cable Row
A4. Leg Curl
A5. Knee Raise

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT B (15-20 reps per set)

B1. Push press
B2. Lunge
B3. Close grip chin
B4. Dead Lift
B5. Incline Sit Up

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT C — (15-20 reps per set)

C1. Dumbbell Curl
C2. Calve raise
C3. Triceps Extension
C4. Crunch on Exercise Ball
C5. Upright Row

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

The lactate-inducing sessions are performed twice a week; they should not be performed before a heavy lifting session to avoid a decrease in performance. Limit strength is something that cannot be trained efficiently in a fatigued state.

After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid.
 
Wednesday, April 11, 2007, 30 Days Until My Weigh In

Weight: 156.6 - Target 150.0

"The Shark," a predator that keeps moving, is cruel, and eats it's young!

To maximize fat loss, "The Shark" includes four different types of training:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Today was dedicated to Aerobic work

After doing 100 hanging leg lifts (50 weighted) and 100 slant board crunches, I did a HITT cardio session (speed sprints followed by elevated tread mill) for 30 minutes. I ended the session with a hard practice posing round. Judging the contest last Saturday reminded me how hard you have to hit each pose during the symmetry and mandatory rounds. I will practice posing every day until my show.

A note about my Training Partner, Bruce. We spoke today about his competition and his future plans. Bruce has decided not to do any more shows. He feels, because of family considerations, he is going to build on what he has accomplished and will continue training and dieting to maintain a healthy lifestyle. We also agreed, because I need to continue focusing on contest prep for my competitions, we will no longer train together. I will continue my training solo as I prepare to enter the 2007 NGA Olympic Gold Junior Pro Championships on May 12 in Salt Lake City, Utah. I wish Bruce much success and we feels the same way about me.
 
Thursday, April 12, 2007 - Four Weeks Until My Weigh In

Bodyweight - 156.8 - Target - 150.0

The Shark – The Predator Workout and Diet

The Fish Diet

Meal #1

5 oz. whitefish, 3 egg whites, 1 grapefruit and 12 almonds

Meal #2

6 oz. whitefish, 3 cup veggies

Meal #3

6 oz. tuna or 7 oz. whitefish, 2 cups vegetables (spinach best)

Meal #4

5 oz. Whitefish, 3 cup veggies

Meal #5

6 oz. Whitefish, 2 cups vegetables, 12 almonds

Meal #6

Monday and Thursday

1 cup oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter

The workouts:

To maximize fat loss we'll need four different types of training. These four aspects of our fat loss training approach are:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Heavy lifting

The objective of the heavy lifting portion of our training is maintenance or even an increase in muscle mass while in a fat loss phase. You should have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

This was Quads and Hamstrings Day + some Calves

A1. Leg press - 300 Pounds

4-6 reps

No rest

A2. Full Squats - 235 Pounds

6-8 reps

Take 2 minutes of rest, and then move on to...

B1. Stiff leg dead lift - 185 Pounds

4-6 reps

No rest

B2. Leg curl - 110 Pounds

6-8 reps

Take 2 minutes of rest then get back to A1. Perform each superset 5 times

C1. Calf raise - 300 pounds (seated machine)

5 sets of 25 reps (I did one 25 rep set after each A + B cycle)

I'm really liking this Plan. It has some interesting elements that keeps me focused and engaged. And, I feel spent after each session, which is a good thing. I am hardening up and leaning up. I will come in tight on May 12. As far as the diet, I'm sure glad I like fish.
 
Friday, April 13, 2007 - Four Week From Today - My First Pro Show

I have one month to go before my first bodybuilding competition of the year. My last show was in early November, six months ago. By this time last year, I had already competed three times. Last year I entered a total of 10 shows and stayed roughly the same weight and size the entire time. I needed to take six months off from competing in order to add some size, and I have. Today I had my body fat and weight checked in the gym on their computer-based body fat measuring system. My height is 5' 7". My weight was 157.0 and my body fat was 8.8%. My lean mass is around 143 pounds. I weighed 140 on stage at my last show and my body fat then was 6%. My lean mass was around 131 pounds. I have indeed added some size and I'm pumped. I have been doing lots of heavy lifting and clean eating and it has paid off. I hope to hit the stage at the 2007 Olympic Gold Junior Pro Championship in Salt Lake City, Utah at around 150 pounds with a body fat of 6% and a lean mass weight of 141 (I can't get much lower than that because of my age. I have some loose skin that won't go away). Nevertheless, I'm confident I will come in the best shape of my life for my first Pro Show. I have added size in my chest, quads, biceps and calves. I have also added a little size to my waist, but I'm working on that. LOL

Today was a moderate cardio day. I did flat crunches and reverse crunches, weighted hanging leg lifts and slant board crunches. I did about 30 minutes of elevated, moderate speed tread mill and ended my workout with a hard practice posing session. I will work out in the gym tomorrow as part of my contest prep training.
 
Monday, April 16, 2007 - 25 Days Until My Pro Show Weigh In

Body Weight: 156.0 - Target Weight: 150.0

The Shark – The Predator Workout and Diet

The workouts:

To maximize fat loss we'll need four different types of training. These four aspects of our fat loss training approach are:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Heavy lifting

The objective of the heavy lifting portion of our training is maintenance or even an increase in muscle mass while in a fat loss phase. You should have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

Today's workout looked like this:

A1. Incline DB press
6 reps x 60 pound dumbbells
No rest (or 10 sec. to change exercises)

A2. Dumb Bell Flies
8 reps x 40 pound dumbbells
Take 2 minutes of rest, and then move on to...

B1. Weighted Chins
6 reps x 25 pound plate
No rest

B2. Bent over rows
8 reps x 75 pounds
Take 2 minutes of rest then get back to A1.

Perform each superset 5 times. Then add:

C1. Curls
3 sets of 6 reps x 30 pound dumb bells

D1. Press downs

3 sets of 6 reps x 70 pounds

I followed this workout with a 30 minute HITT Cardio session of 20 second speed splits at 10 degrees elevation and 8.0 speed on the tread mill, followed by 10 minutes of cool down. I ended today with practice posing of symmetry and mandatory rounds.
 
Tuesday, April 17, 2007 - 24 Days Until My First Pro Show Weigh In

I weighed 156.0 - Target Weight is 150.0

Lactate-inducing lifting


The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard I respected these guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

The specific exercises I did for this session are listed in a prior post. I completed three cycles of three sets of high reps of several exercises, alternating between upper and lower body. Then, I did a moderate 30- minute cardio workout to burn off the lactate acid buildup.

I was wasted after this session.
 
Wednesday, April 18, 2007, 23 Days Until I Check In For My First Pro Show

Today was a non-weight training day and I dedicated my time to practice posing and cardio. I went through a hard pump up and then two complete contest rounds of hitting and holding all of my poses. I ended the session with 30-minutes of moderate cardio. I will practice my posing each day until the contest. It's the only way I can be sure I will be able to be on stage for what ever length of time is required without shaking or losing my form.
 
Thursday, April 19, 2007 - 22 Days Until I Check In For My First Pro Show

I weighed 155.0 - Contest goal 150.0

Today was Legs and Calves day. I did three sets of couplets (supersets with no rest) of the following:

Machine Leg Press - 3 x 8 x 300 pounds
Lunges - 3 x 8 x 150 pounds

Squats - 3 x 8 x 285 pounds
Ham Curls - 3 x 8 x 125 pounds

Extensions - 3 x 8 x 150 pounds
Seated Calf Raises - 150 pounds (3 sets of 25 reps seated + 3 sets of 25 reps standing)

Then I did 30-minutes of stationary bike, 100 abs crunches and a practice posing session. I'm feeling strong.

Tomorrow morning (Friday) I leave Birmingham at 6 AM in route to Providence, RI, to then drive to Plymouth, Massachusetts to see my Coach, Sean, "Sully" Sullivan and to help him with his show, the OCB Spirit of America, on Saturday.
 
I just want to say how awesome it was to be a judge at this year's OCB Spirit of America Bodybuilding and Figure IFPA Pro Qualifier Championship in Plymouth, Massachusetts on Saturday. Last year I competed in this contest and this year, I watched it from a totally different perspective. There were 88 athletes competing. My report card is good, as my scores were very much in line with the consensus. It was a great learning experience for me as a competitor. I have now judged shows in the FAME SNBF and the OCB Federations. I have been asked to judge a NGA show in a couple of months. I know this experience will impact how I compete in future contests and I'm grateful for the opportunity to learn more about our sport.
 
Monday, April 23, 2007 - 18 Days Until Check In At My First Pro Show

Body Weight: 157 (I put on a few pounds over the weekend at the OCB Sprit of America) - Target 150

Heavy lifting Day
The objective of the heavy lifting portion of this training plan is maintenance or even an increase in muscle mass while in a fat loss phase. The plan calls for two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

Chest and Back Weight Training

A1. Incline Dumb Bell press - 6 x 60 pound dumb bells

No rest

A2. Dumb Bell Flies 8 x 40 pound dumb bells

Take 2 minutes of rest, and then move on to...

B1 Medium Grip Chins 1 X 10 (full reps)

No rest

B2. Machine Lat Pull Downs 8 x 120 pounds

Take 2 minutes of rest then get back to A1. Perform each superset FIVE times.

C1. Dumb Bell Curls 3 x 6 x 30

D1. Triceps Rope Pull Downs 3 x 6 x 70

After the weight training, I did 100 slant board crunches, 200 skip ropes and a practice posing session, where I worked on my symmetry, mandatory rounds and individual posing routine.

This was a great workout.
 
Tuesday, April 24, 2007 - 17 Days Until My First Pro Show Check In.

Today I did Lactate-inducing lifting. It was incredible. I was drained after this workout.

Lactate-inducing lifting

The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard we respect these guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

4. Alternate exercises for muscle groups that are far away from each other and "unrelated"

CIRCUIT A: (12-15 reps per set)

A1. Bench Press
A2. Hack Squat
A3. Cable Row
A4. Leg Curl
A5. Knee Raise

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT B (15-20 reps per set)

B1. Push press
B2. Lunge
B3. Close grip chin
B4. Dead Lift
B5. Incline Sit Up

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT C — (15-20 reps per set)

C1. Dumbbell Curl
C2. Calve raise
C3. Triceps Extension
C4. Crunch on Exercise Ball
C5. Upright Row

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

The lactate-inducing sessions are performed twice a week; they should not be performed before a heavy lifting session to avoid a decrease in performance. Limit strength is something that cannot be trained efficiently in a fatigued state.

After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid. Whew!
 
Wednesday, April 25, 2007 - 16 Days Until I Check In For My First Pro Show

Body Weight - 156.0 Target Weight - 150.0

Interval Aerobic Training


Today I focused on abs, calves and cardio:

30-minute HITT Cardio session on the tread mill with 10 degree elevation and several 20-second speed splits at 9.0 speed.

75 seated calve raises at 150 pounds and 75 standing calve raises

Hanging leg lifts with a 5-pound dumb bell held between my feet and seated abs crunches.

I ended the session with two practice posing rounds, holding each pose for 10-seconds.
 
Thursday, April 26, 2007 - 15 Days Until I Check In at My First Pro Show

I weighed 155.6. Contest Goal is 150.0

Heavy lifting

The objective of the heavy lifting portion of this training is maintenance or even an increase in muscle mass while in a fat loss phase. I have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Ham strings

This was Quads and Ham strings Day + some Calves

A1. Leg press - 6 x 300 Pounds

No rest

A2. Full Squats - 8 x 235 Pounds

Two minutes of rest, and then I moved on to...

B1. Stiff leg dead lift - 6 x 185 Pounds

No rest

B2. Leg curl - 8 x 125 Pounds

Two minutes of rest then I got back to A1. I Performed each superset 5 times

C1. Calf raise - 300 pounds (seated machine)

5 sets of 25 reps (I did one 25 rep set after each A + B cycle)

I did 50 abs chunches and then tried to do a practice posing session, but ran out of gas. Whew!
 
Friday, April 27, 2007 - Two Weeks Until My First Pro Show

Body weight: 154.6. Contest goal. 150.0

Ex Beetle, Paul McCartney has a song. It's called "When I'm 64"

"When I get older, losing my hair, many years from now, will you still be sending me a valentine, birthday greetings, bottle of wine? When I stay out to quarter of three, will you lock the door? Will you still need me, will you still feed me, when I'm 64?"

I be 64 tomorrow and my wife says, "Yes."

It has been my goal since I turned 50 to be in the best shape of my life each year, on my birthday. Today, I am in the best shape of my life and I'm grateful.
 

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Saturday, April 28, 2007 - Exactly Two Weeks From Today I Will Be On Stage In My First Pro Contest

I weighed 155.0. Contest weight goal is 150.0 I'm looking hard and vascular

I can't think of a better way to spend part of my birthday than working out in preparation for a bodybuilding competition. I was focused, energetic and driven. With two weeks to go until the 2007 NGA Olympic Gold Junior Pro Championship in Salt Lake City, Utah, I don't have any time to waste, and I didn't waste any.

Today I did Lactate-inducing lifting. It was incredible. I was drained after this workout.

Lactate-inducing lifting

The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard, here are the guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

4. Alternate exercises for muscle groups that are far away from each other and "unrelated"

CIRCUIT A: (12-15 reps per set)

A1. Bench Press - 15 x 150
A2. Hack Squat - 15 x 235
A3. Cable Row - 15 x 125
A4. Leg Curl - 15 x 125
A5. Knee Raise 15 x each knee

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT B (15-20 reps per set)

B1. Push press - 20 x 125 pounds
B2. Lunge 20 x 130
B3. Close grip chin 20 (some rest to get them all done)
B4. Dead Lift 20 x 140
B5. Incline Sit Up - 20

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT C — (15-20 reps per set)

C1. Dumbbell Curl - 20 x 25
C2. Calve raise - 25 x 300
C3. Triceps Extension 20 x 50
C4. Crunch on Exercise Ball 20
C5. Upright Row 20 x 100

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid. After I returned home, I did a practice posing session. I will do a couple more practice posing sessions during the weekend.
 
Navy your bi's and chest are definetely strong for you. Now some muscle groups are a pain to develop, do you find with the years any specific group has given you more trouble? nice log, your determination shows.
 
Thanks for the props. Although I was a gym rat for 10 years, I didn't start competitive bodybuilding until three years ago. My upper body was OK, but my legs belonged to a chicken. I have worked very hard (squats, lunges, extensions, ham curls, sissy squats, hack squats, Rumanian dead lifts, dead lifts and heavy calves work) to bring my legs up to match my upper body. They are just about there. The other area I have worked extra hard on are my abs. I now have a decent abs package, but still have to contend with a little loose skin, caused by age. Some things can't be 100% fixed, but I do the best I can. My goal is to step onto the stage each time in the best shape of my life. I will do that for the 17th time on May 12.
 
Competing This Saturday in an NPC Show in Birmingham

Monday, April 30, 2007 - 12 Days Until My First Pro Show

Body Weight: 155.8 Contest Goal: 150.0

News Flash

I have decided to compete this Saturday in the NPC Vulcan Classic in Birmingham, Alabama. Quite a few of my gym budds are competing in this non Pro-Qualifier and I feel it will be a great warm-up show for my Natural Pro debut a week later in Salt Lake City, Utah. I will compete in the Men's Master 50+ and Men's Master 60+ Classes. So, I am now in a final week contest prep mode. This will be my first show since I won my Master Pro Card in Toronto last November. I'm pumped.

Today I did an upper body, core workout with 6-8 rep sets of heavy weights, followed by a moderate cardio session. I will do more cardio this evening and complete a couple of practice posing rounds.
 
Tuesday, May 2, 2007
Three Days Until My First Show of 2007, 10 Days Until My First Pro Show

2007 NPC Vulcan Classic, Birmingham, AL, May 5
2007 NGA Olympic Gold Junior Pro Championship, Salt Lake City, UT, May 12

Weight: 154.0 (I'm a Lightweight). Contest Goal: 150.0

Here is my Final Week Contest Cutting Diet for both of these contests:

Sunday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetablesMeal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juic
Training: None

Cardio: None

Posing: 1 set, hold each pose for 10 seconds

Monday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flexes, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds

Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 20 minutes

Posing: AM 1 set, hold each pose for 10 seconds

Posing: PM, 1 set, hold each pose for 15 seconds

Tuesday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 15 minutes

Posing: AM 1 set, hold each pose for 15 seconds

Posing: PM, 1 set, hold each pose for 20 seconds

Wednesday: Water: 1.5 gallon – Light Salt

Meal 1: 6 egg whites + ½ grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ½ grapefruit
Meal 5: 6 egg whites + 3 cups salad

Training: AM: Leg Flex 10 X 30 sec. & leg ext. isometric holds 3 X 40 sec.
PM: Light upper body workout, keep the reps in the 12-15 range and do
6-8 sets per body part (no legs) then twice through the mandatory.

Cardio: AM & PM 25 min treadmill @ 3.5 mph, flat (no incline)

Posing: AM: 1 X 20 seconds each
PM: 2 X 20 seconds each

Thursday: Water: 1.5 gallon – Light Salt

Meal 1: 6 egg whites + ½ grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ½ grapefruit
Meal 5: 1 cups oats, 4 oz. sweet potato, 1/2 banana, 1 cups green beans, 1 tablespoon peanut butter

Training: Leg Flex 10 X 30

Cardio: AM & PM 20 min 3.5 flat

Posing: AM: 2 X 20 seconds each
PM: 2 X 20 seconds each

Friday: Water: 1.5 gallon – Lightly Salt Meal 1-3 and then cut Salt

Meal 1: 6 oz 93% lean beef + ½ grapefruit
Meal 2: 4 oz 93% lean beef + ½ grapefruit
Meal 3: 6 oz chicken + ½ grapefruit
Meal 4: 4 oz 93% lean beef + ½ grapefruit
Meal 5: 6 oz turkey + ½ grapefruit

Training: none

Cardio: AM & PM 15 min 3.5 flat

Posing: As necessary through the day

Saturday:

Meal 1: 4 oz 93% lean beef + ½ grapefruit
Meal 2: 2 oz chicken + ½ sweet potato
Meal 3: 2 oz chicken + 1/2 sweet potato
Meal 4: 2 oz chicken and 1 sweet potato

Sodium: only what is in listed foods

45 min before pump-up: Snickers bar or 3 rice cakes with natural peanut butter and a hot coffee or tea to bring out the vascularity

20 min. before Pump-up: sip some Gatorade, but not too much. I'll have lots of carb in me at that point so I should be nice and full and hard.

Water: Keep water high so the carbs have something to work with. Don't cut it back at all, keep to 1.5 gals. (this is for the Pro Show, which is judged at one time.) The show this weekend is split between morning prejudging and the evening show. For this one I will cut back some water.
 
Wednesday, May 2, 2007 - Three Days Until My Last Amateur Show, 10 Days Until My First Pro Show

Weight: 153.0. Contest Goal: 150.0

I am dialed in. I feel great. Today I had a good pump up and competition practice posing session, followed by 30-minutes of moderate cardio. I'm drinking a ton of water and eating the right mix of protein, moderate carbs and a tiny bit of fat. My vascularity is coming in and my cuts are becoming defined. I think my first competition as a Lightweight will be fun. I will be 10 pounds heavier for my 17th contest than I have ever been before.
 
Thursday, May 3, 2007 - Two Days Until My Last Amateur Show, Nine Days Until My First Pro Show

Weight: 152.4 Contest Weight Goal: 150.0

Today I did a good pump up and then two full practice posing rounds (I am doing two classes in this show) and practiced my 60-seconds individual posing routine. I ended the workout with 30-minutes of moderate cardio. I'll take a walk tonight and do two more practice posing rounds and my routine. I'm feeling good.
 
Friday, May 4, 2007 - Check In Day For My Final Amateur Contest
2007 NPC Vulcan Classic, Birmingham, Alabama

Weight: 152.2 Contest Goal: 150.0

My one concern is "making weight" at the check-in this evening. I have been waking up each morning below the Lightweight Class maximum (154.25). But, by the time I arrive home from work, after eating and drinking all day, my weight is over the Lightweight Class maximum. Yesterday morning I weighed 152.8. When I returned home from work, I weighed 155.6. I know it's a lot of water weight, but I have to weigh-in this evening between 6 - 9 PM. I usually don't worry about weight, but in this case, I would rather compete in the Open Lightweight Class, where the weight is 143.25 - 154.25 than the Middleweight Class, where the weight is 154.50 - 174.25. I would rather be at the top of my weight class instead of the bottom.

I did not go to the gym this morning. I stayed home and did a pump-up and practice posing session. I will continue on my water and diet for the day, and hopefully, for me, have a "successful" weigh-in this evening. I'll keep you posted.
 
Saturday, May 5, 2007, NPC Vulcan Classic, Birmingham, Alabama

Results: Open Men’s Lightweight – Second; Men’s Master 50+ First

After coming off of a six-month hiatus from competing, I was eager to return to competition. With two weeks to go until my first Pro Show on May 12, I decided to enter the NPC Vulcan Classic, held in Birmingham, Alabama, where I live. It’s the second year for this non-pro qualifier. The NPC is interested in this show and had the NPC Alabama State Chairman as the Head Judge.

The show had several small classes, including Teen, Novice, Junior Open, Open, Masters and Figure. There was also a Mr. Birmingham class. There were no female bodybuilders entered.

All of the classes were competitive, as several athletes were using this show as a warm up for upcoming NPC pro-qualifier contests.

I competed in the Men’s Master 50+ Class and since the other 50+ Master who paid to enter didn’t show up, I was the only one in the Class, so I placed First. On stage, I competed with the Men’s Master 40+ Class and that was awesome. They kept us on stage for quite a while. I loved it. Hell, I wanted to beat some of those kids, so I posed like I was trying to. LOL

In the Open Men’s Lightweight Class, there was one other competitor, an outstanding young athlete who was my size and weight. He is a 35 year-old active duty U.S. Navy Recruiter, based in Birmingham. This was his second show. He was outstanding. He is a natural athlete and we talked back stage about him competing in natural federations. We are going to work together towards that goal. A Navy Captain helping a Navy Chief Petty Officer. Makes sense to us.

I had a great time with my individual posing routine, a 60-seconds version of my Glenn Miller St. Louis Blues March routine. The audience seemed to enjoy it, too.

So, now, I fly to Las Vegas tomorrow to attend a convention and then on Wednesday, I fly to Salt Lake City, Utah and meet up with my distance training client who is going to compete in the 2007 NGA Mountain States Regional Bodybuilding Championship as a Novice and Master. I am the Guest Poser for his show and will compete in the 2007 NGA Olympic Gold Junior Pro Championship that same night.

I am confident that this warm up show was very beneficial and will allow me to come in a little better when I step onto the stage in Salt Lake City next Saturday.
 
Monday, May 7, 2007 - Las Vegas, Five Days Until My First Pro Show

Sunday morning, after my Saturday night NPC contest in Birmingham, AL, I flew to Las Vegas, NV to attend a convention with my company. I am staying at the Mandelay Bay Resort. This is an incredable facility. My room has a fulll-size wall mounted wide screen TV, a huge bathroom with standup shower and deep tub. My 11th floor view looks out over the Las Vegas Strip. Sweet.

Best of all is the Fitness Center. This place is awesome. In addition to a huge workout area with plenty of weights and cardio equipment, it has three whirlpools, a large steam room, sauna and private walk-in showers. They offer free fruit, water, soft drinks, juices and pastries (if you are interested). The Center is a little pricey ($26.00 a day), but, I made friends with the clerk at the front desk at the hotel when I checked in and mentioned I was training for my first Pro Show this Saturday, so she didn't charge me for my three-day spa membership. Also Sweet. The perks of being a Pro Bodybuilder. LOL There were quite a few people using the spa who stayed over after the De La Joya - Meriwether fight. Lots of shadow boxing going on in the Fitness Center.

I had a little trouble finding the food I needed on Sunday evening. This town is expensive. One place I looked at offered a Salmon dish for $46.00. I passed. I found a restaurant and had a small steak and salad for a lot less. This morning, at the hotel, my three egg whites omelet, grapefruit juice and coffee only cost $26.00.

My training consisted of some core work, with three or four exercises per body part and 10-20 reps each. Then I did 30 minutes of cardio, and in my room, a practice posing session. I will do another round of cardio and practice posing later.
 
Thursday, May 10, 2007, Kemmerer, Wyoming, Two Days Before My First Pro Show.

I have been in Kemmerer, Wyoming, in the southwest corner of the state for the past two days, staying with and helping my training client, Doc Dana, prepare for his first bodybuilding competition, the 2007 NGA Mountain States Regional Championship in Salt Lake City, Utah, about two hours from where we are staying. Doc will compete as a Novice Lightweight and Men's Master. I will be with him backstage for his competition and then I will be the Guest Poser for his show, while I prepare to enter my first Pro Show, the 2007 NGA Olympic Gold Junior Pro Championship, which immediately follows the Mountain States show. I have been working with Doc for the past eight months with my Distance Training Program of diet, exercise and contest prep. For the past two days, we have worked on his posing and his individual routine. We both are going through the last stages of contest prep, including diet and tanning. Doc and I will be ready to do our best on Saturday. Doc is 62.
 
Friday, May 11, 2007, NGA Mountain States Regional/Olympic Gold Junior Pro Championship

My training client and I arrived in Salt Lake City, Utah this afternoon and after checking into the hotel, went to the venue to meet Blair Dean, the contest promoter. I am Vice President of Marketing and Promotion for the NGA and this was my chance to spend some time with an NGA Regional Chairman. Blair is a good man. He has been promoting shows in the Mountain States for many years and he knows his business. This will be a well-run show.

Doc and I helped Blair set up the trophy display and pump up room. We then spent a lot of time with Blair, talking about the evolution of our Sport. It was all very interesting.

We then took care of the polygraph tests and then had our last meal of the day. Check in is a noon tomorrow and the competitors then arrive at the venue at 6 PM for a 7 PM start. This will be an one-session show, with prejudging, individual posing rounds and the awards ceremony for each class at one time.

The show starts with the Teens, then the Novice, Figure, Masters and Open. I will do my Guest Posing after the intermission after the Masters and before the Open. My Junior Pro contest follows the Open Over All. Blair has invited Doc and me to have dinner with his staff and the judges after the show.

Doc and I are as ready as we can be. He dropped about 30 pounds in eight months for this show and will come in at around 146. I will come in at 150. We are both cut and tight. Sweet.
 
Sunday, May 13, 2007, Salt Lake City, Utah, NGA Olympic Gold Junior Pro Championship

Results: Third Place

What a night. It was my first Guest Poser appearance and my first Pro Competition.

I had a great time doing my three 90-seconds posing routines, back-to-back, with costume changes (quickly) in front on 450 people at the 2007 NGA Mountain States Regional Pro Qualifier Bodybuilding and Figure Championship, in Bountiful, Utah, a suburb of Salt Lake City. I believe the audience had as much fun watching as I did performing.

The contest began with a large Teen Class, followed by an equally large Masters Class. I did my Guest Posing stint following the Novice and Figure Competition.

The Open Class completed their competition and then the NGA Olympic Gold Junior Pro Championship completed the evening.

I had time to pump up while the Open was in progress and was ready when the Head Judge called the Pros to the stage.

The NGA Olympic Gold Junior Pro Championship is for first-time professional athletes and the competition for me was exciting and fun as we began to hit our poses for the first time as Pros.

First Place went to Shane Stewart, NGA Mr. Utah for 2005 & 2006. Second Place went to Ray Long, from South Carolina, now living in Utah. Ray is a 190 pound, 5' 6" former power lifter. His quad, hams, chest, back package was awesome.

I was proud to stand with these guys and place Third in my first pro show.

In addition to the cash prize, we were awarded beautiful leather show jackets with the 2007 NGA Olympic Gold Junior Pro Champion embossed on the back and the NGA logo over the chest on the left front. A Very Cool Jacket.

After the show, the promoter, Blair Dean, invited Doc and me to have dinner with his family, the show staff and some of the judges. Blair is a Class Act, and this was a great experience.

And, my trainng client, Doc Dana, placed Third in the Novice Lightweight Class in the Mountain States Regional.
 
Monday, May 14, 2007

PHOTOS FROM THE NPC VULCAN CLASSIC AND NGA OLYMPIC GOLD JUNIOR PRO

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It's really starting to sink in. I actually had my first Guest Poser appearance and also competed in my first Pro Show on Saturday. How cool was that? I had a great time and a memorable experience. It was my 18th show. I remember my first amateur contest, the NPC Northern Kentucky in March 2005. I will certainly add my first Guest Poser appearance and Pro Show to my bodybuilding memory bank. In addition to the cash prize I received for placing Third, they presented me with a leather jacket with "NGA 2007 Olympic Gold Junior Pro Champion" embossed on the back.. It was about 70 degrees out when I left home for the gym this morning. I took the lining out of the jacket and wore my new "trophy" over my gym clothes. It felt great. When I get home after work, I will hang it in the closet and then continue to prepare for my next competition.

I felt at the Pro Show I needed to add some more size to my legs and to work on my abs. I started a new workout plan today that will emphasize those body parts as I prepare for a contest on June 30th. I am doing three sets of every exercise, going to failure at 6RM, 12 RM and 25 RM. I will work this plan for the next six weeks.
 
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Tuesday, May 15, 2007

I continued to work on adding size to my legs by working "reps to failure" sets. I did squats, extensions, ham curls, adduction and abduction. Each exercise consisted of three sets. The first was 6 RM, the second was 12 RM and the third was 25 RM. This was tough. I ended the workout with three sets of 25 reps of seated calve raises. Tomorrow is a cardio only day, with some abs work and pull ups for good measure.
 
Wednesday, May 16, 2007 - 45 Days Until My Next Contest

I have enjoyed a moderate non-contest diet since I returned home from Salt Lake City and my first Pro Show. Last night my wife, Vivian, made a great pasta dish. She is Italian and knows her Italian cooking. Yumm. I put "45 Days Until My Next Contest" in the header of this post to remind myself to take my face out of the trough and starting thinking about my contest diet for my next show. On June 30th I will compete in the 2007 NPA (National Physique Association) Nationals Bodybuilding & Fitness/Figure Championships and 2007 NPA Masters Universe Championships in Lt. Lee, Virginia. Both events are Pro Qualifiers. Although I already hold two Masters Pro Cards, this Federation requires you win your Pro Card in the NPA before you can compete as an NPA Pro in their Pro Shows. I am trying to earn my third Masters Pro Card so I'll have more contest choices as I continue to compete in our sport.

Today was a modest cardio day with some abs work and pull ups. Tomorrow I'll return to heavy lifting to failure exercises.
 
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