Fourth Year Student: My Senior Year

Friday, April 25, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

Weight: 144.4 Body Fat 9.0

Today we did several sets of shoulders and biceps, doing 8 reps per set and lifting as heavy as we could for each set.

We also did 30 minutes of tread mill and rowing.
 
Monday, April 28, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

Weight: 146.0

Birmingham Steel Legs Blast Furnace-Seventh Segment (7 of 16)

Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 165 reps - 110 pounds (4:28 without rest). On Thursday we will add time and go 4:40.

Today is my 65th Birthday. For the past 15 years, I have had a goal to be in the best shape of my life on my Birthday. Today, I have once again achieved that goal. For the Legs Blast, I did 4:28 without rest and completed 165 reps to celebrate being 65 on 4/28.

Extensions
2 x 30 - 110 pounds

Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)

Seated Calf Raises
3 x 25 - 210 pounds

Standing Calf Raises
3 x 25 - Body Weight

Adduction
3 x 15 - 250

Abduction
3 x 15 - 250

Abdominal's
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups

Treadmill
30 minutes of moderate speed work
 
Tuesday, April 29, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

Weight: 146.8

I'm still carrying a little extra weight from two days of carbohydrate loading to test the current cutting diet I'm on.

Chest and Triceps Workout

Incline Bench Press
1 x 8 - 115 pounds
1 x 8 - 125 pounds

Decline Bench Press
1 x 8 - 135 pounds
1 x 8 - 155 pounds

Flat Bench Press
1 x 8 - 155 pounds
1 x 8 - 185 pounds

Flat Bench Dumb Bell Flies
1 x 8 - 35 pound dumb bells
1 x 8 - 40 pound dumb bells

Decline Triceps Extensions (Skull Crushers)
2 x 8 - 60 pound bar bell

Triceps Cable Push Downs
2 x 8 - 60 pounds

Tread Mill
30 minutes
 
Wednesday, April 30, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada

Weight: 144.5

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

Slowmo Pull Ups
3 x 10

Slomo Push Ups
3 x 10

Slomo Hanging Leg Raises
3 x 10

Slomo Slant Board Crunches
3 x 10

Skip Rope
3 x 100 regular speed skips

Tread Mill
30 minutes of moderate speed
 
Thursday, May 1, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 147.0

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

Extensions
2 x 30 - 110 pounds

Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)

Donkey Press Seated Calf Raises
3 x 25 - 250 pounds

Standing Calf Raises
3 x 25 - Body Weight

Adduction
3 x 15 - 250

Abduction
3 x 15 - 250

Abdominal's
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups

Treadmill
30 minutes of moderate speed work
 
Friday, May 2, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 146.2

Today my training partner and I worked back and lats:

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

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

Dumb Bell Bench Pull Overs
3 x 8 - 60 pounds

Tread Mill
30 minutes of moderate speed

Hot Tub
20 minutes of soaking and BSing. It's Friday. Yea!
 
I live about an hour away from Toronto, I should come watch! Though, I may be away during that time. What is the exact date of the show?
 
I live about an hour away from Toronto, I should come watch! Though, I may be away during that time. What is the exact date of the show?

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


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

Weight: 146.6 (After a Re-Feed Day)

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

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

Extensions
2 x 30 - 110 pounds

Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)

Seated Calf Raises
3 x 25 - 225 pounds

Standing Calf Raises
3 x 25 - Body Weight

Adduction
3 x 15 - 250

Abduction
3 x 15 - 250

Abdominal's
2 x 25 Crunches
2 x 25 Kneeling Rope Pull Downs
1 x 50 Unassisted sit ups

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

Weight: 146.2

Chest and Triceps

Hammer Strength Equipment

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

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

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

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

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

Cardio
Tread Mill - 20 minutes of moderate speed, no elevation
 
Wednesday, May 7, 2008, 5 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 6 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 146.0

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

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

Push Ups
4 x 25

Crunches
4 x 25

300 Reps. Fun Stuff.

30 Minutes of tread mill

Hot Tub - 20 Minutes - Soothing Stuff
 
Recreate is doing the job for my contest prep

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

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


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

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

Here are some progress shots five weeks out taken today.
 

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

Weight: 144.4 pounds

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

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

Extensions
2 x 30 - 110 pounds

Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)

Donkey Press Seated Calf Raises
3 x 25 - 230 pounds

Standing Calf Raises
3 x 25 - Body Weight

Adduction
3 x 15 - 300

Abduction
3 x 15 - 250

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

Treadmill
30 minutes of moderate speed work
 
Tuesday, May 14, 2008, 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 145.2 pounds - After a Re-feed day

Chest and Triceps Workout

Flat Bench Dumb Bell Press/Flies
1 x 8 - 50 pound dumb bells
1 x 8 - 65 pound dumb bells
1 x 8 - 35 pound dumb bells - Flies

Incline Dumb Bell Press/Flies
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 40 pound dumb bells - Flies

Decline Dumb Bell Press/Flies
1 x 8 - 60 pound dumb bells
1 x 8 - 65 pound dumb bells
1 x 8 - 45 pound dumb bells - Flies

Overhead Cable Triceps Rope Pull Down
3 x 8 - 50 pounds

Reverse Grip Single Cable Triceps Pull Down
3 x 8 - 25 pounds

Barbell Skull Crushers Decline Triceps Press
3 x 8 - 60 pound bar bell

Tread Mill
30 minutes - moderate speed. 30 minutes - moderate speed in the PM.
 
Wednesday, May 15, 2008, 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 143.6 pounds

Non-Weight Training Workout - Bodyweight Session

Hanging Leg Lifts
10 x 10

Push Ups
4 x 25

Crunches
4 x 25

Pull Ups
5 x 10

Treadmill
30 minutes at 4.0 speed and 4.0 elevation
 
Thursday, May 15 and Friday, May 16, 2008, 3 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 144.4 pounds

Thursday - Birmingham Steel Legs Blast Furnace-Tenth Segment (10 of 16)

Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 225 reps - 110 pounds net (6:00 without rest).
On Monday we will add :20 and go 6:20.

Extensions
2 x 30 - 110 pounds

Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)

Seated Machine Calf Raises
3 x 25 - 230 pounds

Standing Calf Raises
3 x 25 - Body Weight

Adduction
3 x 15 - 290

Abduction
3 x 15 - 250

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

Treadmill
30 minutes of moderate speed work

Today (Friday) we had a good shoulders and biceps workout. I added cardio sessions throughout the day at my YMCA job.

As I enter my last month of contest prep I am feeling very good about my chances to do well at the FAME Worlds. I am ahead of schedule for cutting and hardening. I am confident that I will bring my best package ever to the stage in Toronto on June 14th.
 
Monday, May 19, 2008, 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 145.6 pounds

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

Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 240 reps - 110 pounds net (6:20 without rest).
On Thursday we will add :20 and go 6:40.

Extensions
2 x 30 - 110 pounds

Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)

Donkey Press Seated Calf Raises
3 x 25 - 230 pounds

Standing Calf Raises
3 x 25 - Body Weight

Adduction
3 x 15 - 300

Abduction
3 x 15 - 250

Abdominal's
4 x 25 Elevated Feet Crunches

Treadmill
30 minutes of moderate speed, moderate elevation work including three speed splits of HITT. I did another 30 minutes later in the day. I am shooting for 60 minutes a day for the remainder of my contest prep.
 
Tuesday, May 20, 2008, 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 145.6 pounds - No Change From Yesterday. Over the weekend, my nutrition coach, Eric Brugh, the 2007 NABBA Masters and Overall National Champion (I love to promote this fine Warrior), had me do a high carb load/cheat day on Saturday to see how my body would react. It reacted by adding four pounds of bodyweight. I had some photos taken Sunday night, which I sent to Eric. He was happy with the results of our "test." Me, too. I have since lost two of those added pounds and have two to go to get back to Friday's weight.

Chest and Triceps Workout

Barbell Bench Press
1 x 8 - 135 pounds
1 x 8 - 155 pounds
1 x 8 - 185 pounds

Machine Incline Rotary Press
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds

Machine Decline Press
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds

Flat Bench Triceps Dumb Bell Extensions
1 x 8 - 20 pound dumb bells
1 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells

Cable Triceps Push Downs
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds

Tread Mill
1 x 30 minutes AM
1 x 30 minutes PM

I'm feeling strong in spite of my contest prep. I am pumped and ready to get going. Four more weeks until the FAME Worlds.
I am judging the 2008 NGA Magic City Bodybuilding and Figure Championships in Hoover, Alabama (Birmingham) on Saturday. I am also practicing my posing for my Guest Poser appearance at the 2008 NGA Carolina Night of Champions in Greensboro, NC on June 7th. I will be judging at that contest, too.
 
Wednesday, May 21, 2008, 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 144.6 pounds

Body Weight Workout

Pull Ups
5 x 10 - 50 reps

Push Ups
10 x 10 - 100 reps

Crunches
4 x 25 - 100 reps

Tread Mill
1 x 30 minutes AM
1 x 30 minutes PM
 
Thursday, May 22, 2008, 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 145.4 pounds

Birmingham Steel Legs Blast Furnace-Twelfth Segment (12 of 16)

Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 250 reps - 110 pounds net (6:40 without rest).
On Monday we will add :20 and go 7:00.

Extensions
2 x 30 - 110 pounds

Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)

Machine Seated Calf Raises
3 x 25 - 200 pounds

Standing Calf Raises
3 x 25 - Body Weight

Adduction
3 x 15 - 250

Abduction
3 x 15 - 250

Abdominal's
4 x 25 Elevated Feet Crunches

Treadmill
30 minutes of moderate speed AM
30 minutes of moderate speed PM

I was interviewed by CBS News Radio in Los Angeles via phone today to talk about Harrison Ford's new movie and how realistic it is for a 62 year-old actor to play a "action hero." They wanted to relate my bodybuilding career to Ford's role as Indiana Jones and asked me several questions about weight training, diet and competitions as a senior athlete. The live radio interview lasted about five minutes.
 
Old Navy on the 2008 FAME World Championships Poster

I am honored to share the 2008 FAME World Championships poster with an awesome FAME Figure Pro Masters competitor.
 

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Friday & Saturday, May 23 and 24, 2008, The 2008 NGA Magic City Bodybuilding and Figure Championships, Hoover (Birmingham), Alabama


A full house greeted the men and women athletes at the Hoover High School Auditorium in Birmingham, Alabama on Saturday for the first-ever natural bodybuilding and figure competition held in this city. Hoover High School is famous for the MTV series "Two-A-Days," which was shot on location at the school.


On Friday evening, the athletes checked in at the Better Fitness Nutrition Center in Pelham, a store owned by the show's promoter, Jason Thornton. The athlete's that needed it were weighed to determine their class and everyone took a urinalysis test to determine their seven-year drug-free status. The NGA requires a seven-year period from use of illegal muscle enhancing drugs.

On Saturday, Laura Tourtellot, affectionately known in the body-building world as "Turtle," started Prejudging at 11:15 AM with the Teen Class. This was followed by Men's Novice, Men's Masters, Women's Figure and the Open Men's classes. Laura kept things moving and we were finished with the morning session by 1 PM.


The Athletes returned to the Hoover Auditorium for a 4:30 meeting and then prepared for the 6:15 PM start of the Evening Show. NGA Master Pro, Scott "Old Navy" Hults kicked off the proceedings with an a capella singing of our National Anthem. He also judged the show, along with Guest Poser, NGA Pro Figure Nicole Weeks. All of the competitors brought their best to the stage in hopes of winning a coveted NGA Pro Card. Two athletes won their card that night: Eddy Smith, the Open Men's Middleweight Champion and Adrianne Egan, the Women's Figure Champion. Best Poser went to Lightweight Champion, Kennett Washington, who traveled from South Carolina for the show.


Feedback from several competitors and from the audience was very positive. The enthusiastic crowd enjoyed the friendly atmosphere and obvious camaraderie of a drug-free competition and to a person, the athletes vowed to return next year to have a go at the 2009 NGA Magic City Bodybuilding and Figure Championship, which promises to be a much bigger event.
 
Monday, May 26, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.8 pounds

My training partner and I skipped the Legs Blast workout we usually complete on Mondays and instead did a regular workout.

Dead Lifts
1 x 8 - 185 pounds
1 x 8 - 195 pounds
1 x 8 - 215 pounds

Machine Leg Extensions
1 x 8 - 100 pounds
1 x 8 - 140 pounds
1 x 8 - 175 pounds

Hamstring Curls
1 x 8 - 100 pounds
1 x 8 - 110 pounds
1 x 8 - 120 pounds

Machine Calf Raises
3 x 25 - 200 pounds

Tread Mill
20 minutes

We started at 7 AM and finished by 8:15 AM. We trained at my YMCA and then I had three clients to train before the Y closed early for Memorial Day. My wife and I went to the movies at 1 PM and saw the new Indiana Jones film. Fun. Back to regular training tomorrow.
 
Tuesday, May 27, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.2 pounds

Today my training partner and I worked in the weight room with dumb bells for chest and did some machine triceps exercises.

Flat Bench Dumb Bell Press
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 70 pound dumb bells

Incline Bench Dumb Bell Press
1 x 8 - 40 pound dumb bells
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells

Decline Bench Dumb Bell Press
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells

Dumb Bell Fly's
1 x 8 - 40 pound dumb bells - Flat Bench
1 x 8 - 40 pound dumb bells - Incline Bench
1 x 8 - 50 pound dumb bells - Decline Bench

Triceps Rope Pull Downs
1 x 8 - 70 pounds
1 x 8 - 75 pounds
1 x 8 - 90 pounds

Triceps Push Downs
1 x 8 - 80 pounds
1 x 8 - 90 pounds
1 x 8 - 100 pounds

Tread Mill
1 x 30 minutes AM
1 x 30 minutes PM

I'm looking forward to the start of my contest season in just a few short weeks. I believe I will hit the stage on June 14th in Toronto in the best shape of my life. This has been a good contest prep for me. I will only lose if someone better comes along and not because I wasn't 100 percent prepared.
 
Wednesday, May 28, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.0 pounds

Today my training partner and I had a bodyweight training session.

Unassisted Pull Ups
10 x 10 - 100 reps - hammer, narrow, wide and biceps grip.

Hanging Leg Lifts
4 x 25 - 100 reps

Push Ups
4 x 25 - 100 reps

Bensen Ball Crunches (the little crunch ball sold on TV)
4 x 25 - 100 reps

Skip Rope
100 reps

Tread Mill
30 minutes AM
30 minutes PM

500 reps without touching a weight. Nice.
 
Thursday, May 29, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.0 pounds - 7.2% body fat

Birmingham Steel Legs Blast Furnace-Sixteenth Segment (16 of 16)

We completed this excellent Legs program and will do this program again later in the year. Good Results!

Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 340 reps - 110 pounds net (8.00 without rest). My 6 foot, 6 inches tall, 255 pounds training partner did 351 reps with 120 pounds..
Extensions
2 x 30 - 110 pounds

Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)

Machine Seated Calf Raises
3 x 25 - 200 pounds

Standing Calf Raises
3 x 25 - Body Weight

Adduction
3 x 15 - 250

Abduction
3 x 15 - 250

Abdominals
4 x 25 Elevated Feet Crunches

Treadmill
30 minutes of moderate speed AM
30 minutes of moderate speed PM

With my guest posing appearance in one week and my first contest of the year in two weeks, this is the last heavy legs workout I'll do until June 16th. Then, I have two more weeks before my next show on June 28, so I will only do one week of heavy legs.
 
Friday, May 30, 2008, One Week until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and Two Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.0 pounds - 7.2% body fat

Today my training partner and I had a good shoulders, back and biceps workout. We did two hard, three-sets of eight reps exercises, including machine shoulder press, machine press downs, seated rows, standing rows, shoulder rotation and biceps curls. We then worked on my training partner's form routine for his Senior Brown Belt test tomorrow in Karate and shot some one week out photos of me in the locker room.

I'm very close to being contest ready.
 

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Monday, June 2, 2008, One Week until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and Two Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.2 pounds

Today my training partner and I did a lower body workout. Actually, he did a lower body workout and I acted as his personal trainer. Since I am one week out from my guest posing appearance and two weeks out from my pro show, I am not doing any heavy legs. I am mostly flexing my quads and doing very light leg extensions and calf raises.

Michael's Workout

Squats
1 x 8 - 185 pounds
1 x 8 - 205 pounds
1 x 8 - 225 pounds

Extensions
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds

Ham Curls
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 130 pounds

Calf Raises
3 x 25 - 200 pounds

Tread Mill
20 minutes

I enjoyed watching my training partner workout this morning. I will join him tomorrow for upper body. LOL
 
Tuesday, June 3, 2008, Four Days until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 11 Days until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.0 pounds

Today my training partner and I did a Upper Body Composition workout.

Incline Dumb Bell Flies
1 x 8 - 30 pounds
1 x 8 - 35 pounds

Machine Chest Press
1 x 8 - 150 pounds
1 x 8 - 170 pounds

Arnold's
1 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells

Cable Shoulder Raise
1 x 8 - 100 pounds
1 x 8 - 120 pounds

Biceps Hammers to Curls
1 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells

Biceps Work the Rack
1 x 10 - 25 pound dumb bells
1 x 10 - 20 pound dumb bells
1 x 10 - 15 pound dumb bells
1 x 10 - 10 pound dumb bells
(Each Arm - No rest between sets)

Tread Mill
30 minutes AM
30 minutes PM
 
Wednesday, June 4, 2008, three days until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 10 days until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.0 pounds

Today my training partner and I had a bodyweight training session.

Unassisted Pull Ups
10 x 10 - 100 reps - hammer, narrow, wide and biceps grip.

Dips
10 x 10

Hanging Leg Lifts
4 x 25 - 100 reps

Push Ups
4 x 25 - 100 reps

Crunches
4 x 25 - 100 reps

Tread Mill
30 minutes AM
30 minutes PM

I had my first professional spray tan applied for my Guest Posing appearance this weekend. I'll have a second coat applied tonight and my final spray applied on Thursday night. I should be dark enough to not need a coat of Dream Tan II for the show.
 
Thursday, June 5, 2008, two days until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 9 days until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 141.0 pounds - 7% Body Fat (131 pounds of lean mass and 10 pounds of fat)

Today I trained my training partner. He did a good barbell chest workout. No training for cardio for me today or tomorrow as I travel to Greensboro, NC from Birmingham, AL to judge and Guest Pose at the 2008 NGA Carolina Night of Champions Bodybuilding and Figure Championships. After the show, I will not 'celebrate' in the usual way, but instead get right back on to my contest prep for the 2008 FAME World Championships in one week.
 
Friday, June 6, 2008 - NGA Carolina Night of Champions, Greensboro, NC

I left Birmingham, Alabama at 7 AM this morning and after a stop in Atlanta, arrived in Greensboro, North Carolina at noon. The show's promoter, Marty Lotito, NGA Chairman for North Carolina, South Carolina and Tennessee, met me at the airport and drove me to our host hotel, the Marriott in town. The 2008 NGA Carolina Night of Champions is the first-ever drug free bodybuilding show in the state. Marty and his co-promoter, John Dabbs have done a great job with the set up. At check in, the athletes receive a cool "goodie bag" with a t-shirt, hat, shaker bottle, and a good supply of supplements. Nice. For a new show, they got some good sponsors, including GNC, Family Fitness and Scivation. All of the athletes take a polygraph to attest to being drug-free for seven years. The venue is the old Carolina Theatre an art deco landmark in the city. There is also a free-post party at a local club, Natty Greens, a few blocks away. I am looking forward to judging at this show and guest posing tomorrow evening.

My training partner, Michael Jackson, received his Senior Brown Belt in Karate last evening. Congratulations, Warrior. Now, go get your red and then your black belt.

I'm one week out from my next Pro Show, the 2008 FAME World Championships in Toronto. I will be ready to Rock and Roll on June 14th.
 
Monday, June 9, 2008, Five Days Until the 2008 FAME Grand Master Pro World Championships, Toronto, Canada

Weight: 142.0

I'm really pumped about my show this Saturday. Over the weekend I judged and guest posed at the 2008 N.G.A. Carolina Night of Champions in Greensboro, NC. I had a great time at the show and while judging the competitors on stage, I thought about my own contest next Saturday. I will be competing against Master Pros who are 55 years-of-age and older. At 65, I will be giving up 10 years to the young athletes I'm competing against, but I will be ready to take them on.

Today, my training partner and I worked our chest and triceps.

Flat Bench Dumb Bell Press
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells

Incline Bench Dumb Bell Press
1 x 8 - 45 pound dumb bells
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells

Decline Dumb Bell Press Machine
1 x 8 - 160 pounds
1 x 8 - 180 pounds
1 x 8 - 200 pounds

Cable Cross Flies
1 x 8 - 60 pounds
1 x 8 - 70 pounds
1 x 8 - 80 pounds

Triceps Press Downs
1 x 8 - 50 pounds
1 x 8 - 60 pounds
1 x 8 - 70 pounds

Decline Bench Triceps Extensions
1 x 8 - 20 pound dumb bells
2 x 8 - 25 pound dumb bells

Slant Board Crunches
3 x 25

Tread Mill
30 minutes

I am zoned in and am in my game face contest prep mode. It's time to get it on.
 
Tuesday, June 10, 2008, four days until the 2008 FAME World Grand Master Pro Championships, Toronto, Canada.

Weight: 140.0 pounds

Body Weight Workout

Hanging Leg Lifts
10 x 10 - 100 reps

Pull Ups
10 x 10 - 100 reps

Push Ups
10 x 10 - 100 reps

Ball Crunches
10 x 10 - 100 reps

Skip Rope
10 x 20 - 200 skips

Total - 600 reps of body weight exercises.

Tread Mill
1 x 30 minutes

I'm feeling great. I look hard, lean and vascular. I'm pumped!
 
Wednesday, June 11, 2008, three days until the 2008 FAME World Grand Master Pro Championships, Toronto, Canada.

Weight: 139.0 Pounds. 6.4% Body Fat

This is my last day of training before my contest this weekend. My training partner and I worked back, biceps and shoulders.

Seated Cable Rows
1 x 8 - 115 pounds
1 x 8 - 130 pounds
1 x 8 - 145 pounds

Lats Pull Downs
1 x 12 - 100 pounds
2 x 12 - 115 pounds

Dumb Bell Shrugs
4 x 32 - 50 pound dumb bells (four count for each rep: front, side, back, side)

Dumb Bell Hammer to Curls Biceps
3 x 8 - 25 pound dumb bells

Back Against the Wall Bar Bell Curls
1 x 8 - 40 pound bar bell
2 x 8 - 50 pound bar bell

Tread Mill
30 minutes of moderate speed and moderate elevation.

I am ready to Rock and Roll.
 
Thursday, June 12, 2008, two days until the 2008 FAME World Grand Master Pro Championships, Toronto, Canada.

Weight: 139.6 Pounds. 6.4% Body Fat

Today I trained my training partner and put him through a tough full-body comp workout.

I am carbing up for my show and am enjoying the food after a few days of carb depletion. I hope to come in hard, lean, full and in the best shape of my life for this show. Competing in the Grand Master Pro 55+ Class, I am giving up 10 years-of-age to the other Master Pros in the competition. I have to be at the top of my game and I am. I will leave for Toronto at 6 AM tomorrow and will compete at 7 PM Friday evening in a Fittest Couple competition as a warm up. My contest begins at 2:30 PM on Saturday and I will probably be on stage around 4 PM. The third finger of my right hand is empty. I hope to fill that finger with a FAME World Champion ring on Saturday.

Old Navy
 
2008 FAME World Championships, June 13-15, Toronto, Canada

Friday, June 13, 2008

I got up at 4 AM and left my home in Birmingham, Alabama at 5 AM for my 6 AM flight to Atlanta and on to Toronto, where I arrived at noon.

One nice surprise was that I was upgraded to First Class on both of these flights and again on my Toronto to Atlanta leg on Sunday. Nice

After checking in at the Novotel Toronto hotel, one of two host hotels for the FAME Worlds, I headed for the John Bassett Theatre at the Metro Toronto Convention Center to check in and attend the Athletes Meeting at 4 PM.

After the meeting, I anxiously waited for my “partner” to arrive from California. Ruby Carter-Pikes a 62 year-old Master Bodybuilder and Master Figure Pro and I had agreed at the FAME North American Championships in Miami last November to enter a new category at the 2008 Worlds called, FAME Fittest Duo. The competition has two options. One is a choreographed routine set to music to show creativity, muscularity, and style and the other is called Toned Twosome,” mostly for models. We chose the Routine option.

We each had the CD with our music, but had never met to work on a routine. We spoke by phone a few times to discuss what each would bring to the party. Our contest was scheduled to begin at 7 PM. Ruby was scheduled to arrive at 3 PM. After a flight delay, she showed up at 6:30. Did we panic? Nope. We are Pros.

She changed into her posing suit and we went to a large room where other athletes were preparing for their, Figure, Fitness and Muscle Model contests. We played the CD a couple of times and discussed what we wanted to do. After 15 minutes of rehearsal, we hit the stage for our rendition of Paul McCartney’s, “When I’m 64.” We did the routine flawlessly and the audience loved it, laughing at the right places and applauding a few times during the routine. We had a great time. Many of the athletes who watched us put the routine together “on the fly” came up and said, “Wow that was incredible.”

There were three other young couples in the Class and as 60 + Masters, we finished in Fourth Place. We had achieved our goal of bringing the Masters Class to this new Competition.

I returned to the hotel at around 10 PM, showered off the Dream Tan (as best as I could) and had my final meal of lean beef and rice. I cut my water when I went to bed.

Saturday, June 14, 2008

I woke up at 7:30 after a restful night and had my first portion of dried oatmeal. It wasn’t as bad as I thought it would be. I was hungry. I sipped a little water and then practiced my posing and posing routine for my contest later that day.

I became harder and leaner as the morning progressed. It’s fun to watch your contest preparation come to a successful conclusion. I was upbeat as I prepared my bag for the show. This is my 25th major contest and I have learned to relax and take my time as I get ready.

I left the hotel at 1 PM after a pancake breakfast to add my final carbohydrate load and arrived at 1:30, an hour before the 2008 FAME Masters World Championship was to begin.

When I arrived at the venue, I found that the show was running about an hour behind schedule. Instead of going on at 3:30, the Grand Master Pro Class didn’t hit the stage until nearly 5 PM. There were four of us entered in the contest, including the first place winner in the FAME Grand Master Worlds in 2005, an athlete I have been looking to go against again. He placed Third and told me after the show, “I’m finished competing.” I was sorry to hear that. Guy was a good competitor. In what the judges called an extremely close contest, I was edged out for the Championship by a good middleweight and placed Second.

I accomplished one of the two goals I had set for this show: I wanted to come in better than I did when I won the 2007 FAME North American Grand Master Pro Championship in Miami last November and I did. And, I wanted to win my Pro class, which I almost did. Nevertheless, to win the Silver Medal at a World Championship is pretty cool.

Sunday, June 15, 2008.

After Church, I checked out of my hotel and went to the venue to watch the Advance Amateur classes compete. These are athletes who have placed in the top three in regional shows and had the opportunity here to win a FAME Pro Card.

I left Toronto at 6 PM and arrived home at 11 PM that evening.

Tomorrow, I begin training for my 26th show, the 2008 NPA Nationals and Masters Universe in Ft. Lee, Virginia on June 28, where I will try to win my fourth Pro Card.
 
Tuesday, June 17, 2008, 11 days until the 2008 NPA Nationals and Masters Universe Pro Qualifier, Ft. Lee, VA.

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I have posted some stage shots from the 2008 FAME Grand Master Pro World Championships in Toronto on June 14. In a very close contest, I won the Silver Medal in my fourth Pro Show.

Today my training partner and I worked legs and calves for the first time in two weeks. It was good to get back to heavy lifting. We did heavy sets of squats, extensions, leg curls and calve raises. We followed that with 100 crunches and 30 minutes of tread mill.

I have about a week and a half to prepare for my final contest of the first half of the year. After the NPA show in Virginia, I will take some time off from competing to prepare for two Pro Shows in Florida in November.
 
Wednesday, June 18, 2008, 10 Days Until the 2008 N.P.A. Nationals and Masters Universe Pro Qualifier, Ft. Lee, Virginia.

Weight: 141.0

Today my training partner and I left the weights in the rack and did a bodyweight workout.

Unassisted Pull Ups
10 x 10 - 100 reps (wide, narrow, hammer and biceps grips)

Rotating Handle Push Ups
10 x 10 - 100 reps

Hanging Leg Lifts
10 x 10 - 100 reps

Bensen Ball Crunches
10 x 10 - 100 reps

Skip Rope
10 x 25 skips - 250 reps

Tread Mill
20 minutes of moderate speed, moderate elevation work

I'm looking hard, lean and cut as I prepare for my show next week. I am fully recovered from the FAME Worlds and an looking forward to hitting the stage again on June 28th. As it will be my final contest of the first half of the year, I'm really looking forward to dumping my face in the food trough.
 
Thursday, June 19, 2008, Nine Days Until The 2008 N.P.A. Nationals and Masters Universe Pro Qualifier, Ft. Lee, Virginia

Weight: 140.6

Today my training partner and I worked on back, lats, shoulders and biceps. We did two sets of two exercises, 8-10 reps each, for each body part. We lifted as heavy and as slowly as we could, holding at the top of each rep. We ended our session with 100 crunches and 30 minutes on the tread mill.

Michael, my training partner, is driving with me from Birmingham, Alabama to Ft. Lee, Virginia. He plans on competing next year and wants to see and feel the whole experience of contest prep, the last week and the last two days before a show.

We will enjoy eating our way back home on Sunday.
 
Friday, June 20, 2008, One Week Until the 2008 N.P.A. Nationals and Masters Universe Pro Qualifier, Ft. Lee, Virginia

Weight: 141.0 - After a Re-Feed Day

Today my training partner and I did a legs workout. Since I am one week away from my next contest, I did a very light legs workout while my partner kicked butt with his.

I am very keyed up about the Natural Physique Association (N.P.A.) show. Last year, I tied for First and lost in the tie-breaker, "leaving" my N.P.A. Pro Card on the stage. I am determined to bring my Pro Card home this time. I will bring a better package to the show than I did last year. I will not tie again.
 
Monday, June 23, 2008, Five Days Until the 2008 NPA Nationals and Masters Universe Pro Qualifier, Ft. Lee, Virginia

Weight: 140.0

Today my training partner and I played around with the Advance GH/ITT Cardio Training Plan that we will begin working after my contest this weekend. Michael and I are driving from Birmingham, Alabama to Ft. Lee, Virginia on Friday for the show.

My contest prep is going well and I believe I will be better than I was at the FAME Worlds on June 14. I am trying for my fourth Pro Card at the N.P.A. contest.
 
Tuesday, June 24, 2008, Four Days Until the 2008 Natural Physique Association (N.P.A.) Nationals and Masters Universe Pro Qualifier, Ft. Lee, Virginia

Weight: 139.0

I am ready now and will hold it all together until stage time on Saturday. I'm feeling great and I'm really excited about this show. I have been waiting for a year to come back to this venue. Last year, I tied for First and won Best Poser. This year, I am going to place First and win Best Poser...at least, that's the plan. Ha, ha.

Today my training partner and I worked the second day of our post-contest training plan, Advance GH and HITT Cardio. We did biceps and triceps. This plan is about reps to failure or near failure. It's tough but fun. I'm looking forward to training hard for my next two Pro Shows later this year.
 
Wednesday, June 25, 2008, Three Days Until the 2008 Natural Physique Association (N.P.A.) Nationals and Masters Universe Pro Qualifier, Ft. Lee, VA

Weight: 137.0 - Body Fat 6.8%

I'm taking is real easy. Today I did a few body weight exercises and a slow walk on the tread mill. After the workout, I did a full-body shave and exfoliation to prepare for my first of two professional spray tans. I will apply Dream Tan II on top of the two sprays before the contest.

Last evening, I had my first Artist Model session at the Forstall Art Center in Homewood, Alabama. I posed in my posing suit for one male and eight female artists who worked in acrylic, pencil and oil to capture the male anatomy. I had to do several two-minute poses, two five-minute poses and three 20-minute poses. For the longest ones I chose to pose as Rodan's The Thinker sculpture. It worked. I got to sit during the hour. After the session I was asked if I would come back again. The artists work with live models once a week. I got paid for my time. So now I can add 65 Year-Old Buff Artist Model to my resume. Ha, ha.
 
Thursday, June 26, 2008, Two Days Until The 2008 Natural Physique Association (N.P.A.) Nationals and Masters Universe Pro Qualifier, Ft. Lee, Virginia

Weight: 138.6 Body Fat 6.8% No Weight Training or Cardio Today.

I am carbing up and enjoying every bit of it. Ha, ha. I'm ready to get it on. This one's mine to Win. I am bringing my best-ever physique to the stage on Saturday. Last year, I tied for First and lost my Pro Card in the tie-breaker at this show. I'm not driving 11 hours on Friday from Birmingham, Alabama to Ft. Lee, Virginia to come home on Sunday with another Second Place trophy. I never worry about who else is going to show up. I have no control over that. I want 'them' to worry about me showing up for this one. LOL.

Old Navy
 
Monday, June 30, 2008

The NPA 2008 Nationals and Si-Flex Masters Universe Bodybuilding & Fitness/Figure Championships Pro Qualifier, Ft. Lee, Virginia, June 28.

Results:

NPA Masters Universe Grand Master 60+ - 2nd Place
NPA Nationals Open Men's Lightweight - 4th Place
Best Poser - I have won Best Poser in competitions at ages 61, 62, 63, 64 and now at 65.

For the second time this season, I have been in the best condition of my life for a contest. I hit the stage at 140 pounds and 6% body fat. I was hard, lean, muscular, vascular, symmetrical, well tanned and groomed and posed my butt off and for the second time in a row, I lost to a guy who was less conditioned, less muscular, less cut, less vascular, much less symmetrical, less well tanned and groomed and not as good a poser, but HE WAS BIGGER. He was an inch shorter than me and was about 15 pounds heavier.

The message is clear. The judges were looking for size, not symmetry, size, not definition, size, not vascularity, size, not muscularity. In this show, In my opinon, shared by others, they also awarded a large heavyweight the Overall against a much more defined, muscular, symmetrical middle weight.

Because of these results, I have made a decision to stop competing for the rest of the year and the first half of next year. I am taking the next 12 months to add lean mass and not diet and cut for a guest posing appearance or contest. I will lift hard and add enough muscle mass to be able to stand on the stage next June and win my class.

Since I am not going to be training for a show anytime soon, I'm going to end my daily posts in this journal now and start a new daily journal when I begin my contest prep for my next show in 2009. This journal was called, "Fourth Year Student: My Senior Year," playing on the idea of this being my fourth year of competing as a senior and student of the sport. My new journal will be called, "Getting My Kicks On Route 66" as I compete in my 66th year.

I will continue to post on this site and add my comments to the dialogue as appropriate.

Thank you for your interest.

Old Navy
 
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