Old Navy's Pslin/Anabolic Pump Stack Journal

That's great. Have you found the effects of AP/P-Slin to be most prominent in the strength or endurance department; I realize these two attributes are quite intrinsic, but to the best of your knowledge have you noticed a distinct increase in one or both?
 
Mulletsoldier said:
That's great. Have you found the effects of AP/P-Slin to be most prominent in the strength or endurance department; I realize these two attributes are quite intrinsic, but to the best of your knowledge have you noticed a distinct increase in one or both?
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Strength, endurance (stamina) and energy. All three have spiked during this test.

I only have 12 more days of this 30-day stack. I have five weeks of training left until my final Pro Show of the year on November 3rd. Then, I plan to take seven months off from competing to build some muscle and add some size. My first competition in 2008 will be on June 28th, in Virginia. I hope USP Labs invites me to continue training with this excellent stack and to continue reporting my progress in this journal, especially my off-season lean mass gains.

 
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We will surely be interested when the time comes. We are always excited about seeing our products being put to the test by competitors.
 
Old Navy said:
Strength, endurance (stamina) and energy. All three have spiked during this test.

I only have 12 more days of this 30-day stack. I have five weeks of training left until my final Pro Show on the year on November 3rd. Then, I plan to take seven months off from competing to build some muscle and add some size. My first competition in 2008 will be on June 28th, in Virginia. I hope USP Labs invites me to continue training with this excellent stack and to continue reporting my progress in this journal, especially my off-season lean mass gains.
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Lets keep USP in the arensal until the pro show. I will put you on the Doug Miller stack!
 
Old Navy said:
LOL :dl:

I thought that's what you had me on:

P-SLiN
Anabolic Pump
Powerfull
Supercissus Rx

Am I missing something?
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Well yes TNA, Sirplus and a few products that other companies make that I believe fits nicley into the Miller stack!

Remember, you wanted to go strictly USPlabs but I will amaze you on the MIller stack..
 
Friday, September 28, 2007, Five Weeks Until My Final Contest of the Year

USP Labs Stack - Day 19

Summary: Good pump today as we worked body weight exercises and abs. We started each exercise strong and finished the same way. I am slowly adding pull ups each week. I'm now up to sets of 12. My goal is to complete 100 pull ups in one session.

Weight: 151.0

The Griffin - High Intensity Power Training Plan

Week Two - Day Five

This was a non-weight training day and we focused on abs and body weight work

Hanging Leg Lifts - 4 x 25 (holding a five pound dumb bell between our feet)

Slant Board Crunches - 4 x 25 (throwing a six pound ball back and forth)

Pull Ups - 5 x 12 (I added 10 pull ups over last week)

Ball Crunches - 4 x 25

Dips 4 x 25

Push Ups 5 x 20

My new training partner is a hard worker. It was a good week.
 
Monday, October 1, 2007 - Five Weeks Until My Final Pro Show of the Year

USP Labs Stack - Day 23

Summary: The name of the game for me for the next few weeks is HEAVY. :dl: I worked a very hard (for me at 152.2 pounds) lifting session today. I had good strength and energy. I'm homing in on my contest.

Weight: 152.2

I trained solo today as my partner is out of town on business. He will be back in the gym tomorrow morning. With five weeks to go before my next contest and as I begin a modest contest cutting diet, I am focusing on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. I combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun.

Hammer Strength
Iso-Lateral Wide Chest Press
4 x 200; 4 x 220; 4 x 240
Dips 3 x 10

Iso-Lateral Super Incline Press
4 x 150; 4 x 170; 4 x 190
Dips 3 x 10

Iso-Lateral Bench Press
3 x 180; 3 x 160; 3 x 160 (whew!)
Dips 3 x 10

Peck Fly Machine
8 x 175; 8 x 190; 8 x 190
Dips 3 x 10

Triceps Pushdown
8 x 70; 8 x 75; 8 x 75
Dips 3 x 10

Decline Barbell Skull Crushers
8 x 60; 8 x 60; 8 x 60
Dips 3 x 10

Doing 180 full dips added intensity to the workout.
 
Tuesday, October 2, 2007 - 32 Days Until My Final Pro Show of the Year

USP Labs Stack - Day 24

Summary: I banged out an intense legs and calves workout today, hitting some heavy lifts with good form. My strength and energy levels continue to hold.

Weight: 151.4

Today, my training partner and I continued heavy lifting with Legs and Calves. We combined each set with an abs exercise.

Legs and Calves

Smith Machine Squats
6 x 225; 6 x 250; 6 x 300
Hanging Leg Lifts
3 x 10

Leg Extensions
6 x 205; 6 x 205; 6 x 225
Hanging Leg Lifts
3 x 10

Hamstring Curls
6 x 145; 6 x 150; 6 x 150
Slant Board Crunches
3 x 10

Hip Adductors
10 x 305; 10 x 305; 10 x 305 (maximum machine weight)
Seated Bench Leg Lifts
3 x 10

Hip Abductors
10 x 305; 10 x 305; 10 x 305 (maximum machine weight)
Ball Crunches
3 x 10

Calf Extensions
6 x 225; 6 x 225; 6 x 225
Mat Sit Ups - Free (no hooking of feet)
3 x 10

Standing Calf Raises
3 x 25
Flat Mat Crunches
3 x 10

We managed to do 210 crunches between legs and calves sets. Nice abs workout as a bonus.
 
Wednesday, October 3, 2007 - Training to Compete
2007 FAME US Nationals & North American Championships, Miami, Florida, November 3rd
Men's Master Pro 55+ Class

USP Labs Stack - Day 25

Summary: 100 pull ups. 'Nuf said.

Weight: 149.2

Today was designated as a non-weight training day. We did other stuff.

Full Body Weight Pull Ups - 10 x 10 (100!) - wide, narrow, biceps and hammer grips.

Skip Rope - 200 fast skips.

HITT Cardio - After a warm up, we did ten 20-second splits with 40-seconds of rest between each split at 9.5 mph speed, then cooled down.

Mat stretches - nice finisher.
 
One Month on the USP Labs Stack - 5 Weeks Out

Here are some progress shots after nearly a month on the UPS Labs Stack and five weeks before my next Pro Show.

P-SLiN
Anabolic Pump
Powerful
Supercissus RX

I weigh 150.0 in these photos.
 

Attachments

Old Navy said:
Here are some progress shots after nearly a month on the UPS Labs Stack and five weeks before my next Pro Show.

P-SLiN
Anabolic Pump
Powerful
Supercissus RX

I weigh 150.0 in these photos.
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Lets us have it, I want to know the honest opinion with your USPlabs experience...don't hold back good or bad.
 
Jacob:

I have five days left of this 30-day stack cycle. I plan on reporting at its completion. It's all good. If you review my journal posts for the past four weeks, you will see several sessions of heavy lifting and personal bests. Today, for instance, I knocked off 100 full-body weight pull ups, no easy task. But I did it.

I am looking forward to continuing taking these and other USP Labs supplements you recommend, as I train off-season, beginning on November 5th, after my final Pro Show of the year, for my first show in June, 2008.

My off season goal is to add 5-8 pounds of new muscle and bring a hard, lean, package to the stage as I compete for my fourth Master Pro Card at the NPA Masters Universe in Ft. Lee, Virginia.

Thank you, Jacob and USP Labs. You Rock!
 
Thursday, October 4, 2007 - 30 Days Until My Final Pro Show of the Year

USP Labs Stack - Day 26

Summary: Felt strong enough to continue combining every set with push ups. After each set, we did 10 pushups and then went right back to the next set, with very little rest. We were MOVING. I received great news yesterday. Jacob (USP Labs) contacted me and said he would like me to contunue training with his excellent (my words) supplements. YEAH!

Weight: 150.4 (After a Re-Feed)

We continued our heavy-lifting sessions today for Back and Biceps.

Lat Pull Down
3 x 4 - 170 pounds
Push Ups
3 x 10

Kneeling Bench Dumb Bell Pulls
3 x 8 - 70 pound dumb bell
Push Ups
3 x 10

Seated Cable Rows
3 x 6 - 180 pounds (this was very tough)
Push Ups
3 x 10

Standing Bent Over Plate Row
3 x 8 - 100 pounds
Push Ups
3 x 10

Biceps Lat Pull Down
3 x 8 - 140 pounds
Push Ups
3 x 10

Seated Biceps Cable Curls
3 x 10 - 60 pounds
Push Ups
3 x 10

Biceps Dumb Bell Curls (21's)
2 sets - 25 pound dumb bells
Push Ups
3 x 10

Fun workout. Lots of interesting sets.
 
Friday, October 5, 2007 - Four Weeks Until My Pro Show

USP Labs Stack - Day 27

Summary: Even though this was a rest and recovery day, we managed to have a good abs and cardio session, especially the HITT cardio.

Weight: 149.4 (holding nicely)

Today my training partner and I had a recovery day and focused on abs and cardio. Tomorrow (Saturday) we will meet in the gym at 9 AM for a chest and triceps workout.

Hanging Leg Lifts
4 x 25

Machine Crunches
4 x 25

Stationary Bike
15 minutes - Moderate speed

HITT Cardio
Five 20-second speed splits, with 40-seconds rest between each. 10 degrees elevation, 10 mph speed. Plus 20-minutes of elevated tread mill with a moderate speed.
 
Saturday, October 6, 2007 - Four Weeks from Today - My Final Pro Show of the Year

USP Labs Stack - Day 28

Summary: This is the last workout I'll have while on this excellent stack. I have completed the test and I'm pleased with the results. Throughout the month, I trained very hard and never missed a beat when it came to a heavy lift. On many occasions, I went back to the rack, before my lift, to pick up a heavier weight. Sweet.

On Monday, I begin a four-week contest prep diet that will curtail my carbs, making the stack less effective.

After my Pro Show on November 3rd, I will take the weekend off and then begin a slow seven-month lean mass gain phase with a significant increase in carbs. My plan is to resume the stack at that time while consuming significantly more carbs than usual. I will continue to report on my progress in this journal.

Thanks, Jacob and USP Labs, for helping me achieve my best condition ever for this contest.

Weight 150.0

While some good friends and fellow iron workers are competing today in Cape Cod, Pennsylvania, Atlanta and a few other places (it's a busy weekend for bodybuilding competitions), my training partner and I decided to hit the gym for an early morning workout.

Chest and Triceps

Incline Bench Dumb Bell Press
3 x 5 - 65 pounds
3 x 10 Dips

Flat Bench Dumb Bell Press
3 x 5 - 80 pounds
3 x 10 Dips

Decline Bench Dumb Bell Press
3 x 5 - 70 pounds
3 x 10 Dips

Flat Bench Cable Flies
3 x 5 - 25 pounds
3 x 10 Dips

Triceps Rope Pull Down
3 x 5 - 50 pounds
3 x 10 Dips

Triceps Biceps Pull Down
3 x 5 - 50 pounds
3 x 10 Dips

Great Pumps - Great Workout.
 
Old Navy said:
I am looking forward to tomorrow, my first legs workout in two weeks.
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I mean no offense, but you really do need to bring those legs up. ;)

Wow, 64 and natty.. and that is amazing in itself. Fantastic achievements and kudos for pairing up with a great company.
 
Ubiquitous said:
I mean no offense, but you really do need to bring those legs up. ;)

Wow, 64 and natty.. and that is amazing in itself. Fantastic achievements and kudos for pairing up with a great company.
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No offense taken. My legs are my weakest body part. I train them twice a week and they have improved greatly in the past 18 months. I will continue to focus on my wheels after my contest in four weeks, as I train off-season, for seven months, to prepare for my 2008 competitions. I'm hoping my next cycle with the USP Labs Stack will help add some size in all the right places.

I'm glad to be a member of Team USP Labs.
 
Monday, October 8, 2007 - 26 Days Until My Final Pro Show of the Year

Weight: 152.0 (After a re-feed day)

Today, I began a slow carb-control contest cutting diet for my show on November 3rd. I plan to bring myself below my desired contest weight and then carb up and fill out for the competition, hopefully at around 150.0 pounds. That's the plan.

Legs and Calves

Donkey Leg Press
6 x 270; 6 x 300; 6 x 350

Hack Squat
6 x 270; 6 x 300; 6 x 350

Walking Lunges
2 x 25 lunges, carrying two 25-pound dumb bells

Leg Extensions
6 x 150; 6 x 160; 6 x 180

Seated Leg Curls
6 x 130; 6 x 140; 6 x 150

Donkey Leg Press Calve Raises
3 x 25 - 275 pounds

Standing Calve Raises
3 x 25 - body weight

We left the gym, walking like a Duck!
 
Old Navy said:
No offense taken. My legs are my weakest body part. I train them twice a week and they have improved greatly in the past 18 months. I will continue to focus on my wheels after my contest in four weeks, as I train off-season, for seven months, to prepare for my 2008 competitions. I'm hoping my next cycle with the USP Labs Stack will help add some size in all the right places.

I'm glad to be a member of Team USP Labs.
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Well I'll be ecstatic to have kept size at 64. You are quite an inspiration for people here I'm sure. Albeit your weakest part, they are still better than the average 35 year old I'm sure. :)

I reread my post prior and realize it didn't come off as tongue in cheek as I had intended.

You'll do great with the refeeds and carb manipulation while using USP's insulin mimetics.
 
Tuesday, October 9, 2007 - 25 Days Until My Final Pro Show of the Year

Weight: 151.2

We joined the 600 Club today. We did 600 reps in one workout.

Abs and Cardio

Hanging Leg Lifts
4 x 25

Slant Board Crunches
1 x 25 - tossing a 4 pound ball
1 x 25 - tossing a 6 pound ball
2 x 25 - tossing a 8 pound ball

Ball Crunches
1 x 25

Sit ups - No feet hooked
1 x 25

Weighted Machine Crunches
2 x 25

Skip Rope
3 x 100 speed skips

Wheeeeoooooottt!
 
Wednesday, October 10, 2007 - 24 Days Until My Final Pro Show of the Year

Weight: 150.4

Today we focused on back, biceps and shoulders. We combined pull ups and push ups with each set. Fun. My training partner gave me the best compliment when he said, "You know, Scott, I never used to sweat when I worked out." Ha.

Back, Biceps and Shoulders

Cable Lat Pull Down
3 x 5 - 160 pounds
3 x 5 pull ups
3 x 5 push ups

Seated Machine Rows
3 x 5 - 160 pounds
3 x 5 pull ups
3 x 5 push ups

Machine Shoulder Press
3 x 5 - 125 pounds
3 x 5 pull ups
3 x 5 push ups

Seated Dumb Bell Laterals
3 x 5 - 25 pound dumb bells
3 x 5 pull ups
3 x 5 push ups

Seated Dumb Bell Extensions
3 x 5 - 25 pound dumb bells
3 x 5 pull ups
3 x 5 push ups

Dumb Bell Shrugs
3 x 5 - 60 pound dumb bells
3 x 5 pull ups
3 x 5 push ups

I Go, You Go Bar Bell Curls
3 x 5 - 50 pound bar bell
3 x 5 pull ups
3 x 5 push ups

Machine Biceps Curls
3 x 5 - 125 pounds
3 x 5 pull ups
3 x 5 push ups

We did 120 pull ups and 120 push ups during our workout today. A nice bonus.
 
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Thursday, October 11, 2007 - 23 Days Until My Final Pro Show of the Year

Weight: 150.4

Today my training partner and I focused on abs and cardio

Hanging Leg Lifts
4 x 25

Weighted Crunch Machine
4 x 25

Full Sit Ups - No Feet Hooked
5 x 20

HITT Cardio
5 speed splits on the tread mill with 10 degrees elevation and 10 mph speed. Fun!

Note: The Internet is amazing. I live in Birmingham, Alabama. Last night, at home, I received a phone call from Australia. The caller was hearing impaired so our "conversation" was relayed by the overseas operator. The gentleman typed in his comments and questions, the operator read me the text, I responded, she typed my response and relayed it to the caller. He said he called to say that he followed my journal on my web site and was moved to let me know how it has influenced him with his own training. We "spoke" for about 10 minutes and then I suggested we continue our conversation via email, to save him the expense of the overseas call. He said he would, but he just wanted to let me know, personally, how I have helped him. How cool is that?

I run a Distance Personal Training service, providing training plans and diets to client-athletes in California, Wyoming, Indiana, Florida, Colorado, Massachusetts, Alabama, Georgia, Washington, DC, Canada, Hong Kong, China and Baghdad, Iraq. My clients have all come to me through my web site Invalid Link Removed. As I said at the start of this piece, the Internet is amazing.
 
Old Navy said:
Thursday, October 11, 2007 - 23 Days Until My Final Pro Show of the Year

Weight: 150.4

Today my training partner and I focused on abs and cardio

Hanging Leg Lifts
4 x 25

Weighted Crunch Machine
4 x 25

Full Sit Ups - No Feet Hooked
5 x 20

HITT Cardio
5 speed splits on the tread mill with 10 degrees elevation and 10 mph speed. Fun!

Note: The Internet is amazing. I live in Birmingham, Alabama. Last night, at home, I received a phone call from Australia. The caller was hearing impaired so our "conversation" was relayed by the overseas operator. The gentleman typed in his comments and questions, the operator read me the text, I responded, she typed my response and relayed it to the caller. He said he called to say that he followed my journal on my web site and was moved to let me know how it has influenced him with his own training. We "spoke" for about 10 minutes and then I suggested we continue our conversation via email, to save him the expense of the overseas call. He said he would, but he just wanted to let me know, personally, how I have helped him. How cool is that?

I run a Distance Personal Training service, providing training plans and diets to client-athletes in California, Wyoming, Indiana, Florida, Colorado, Massachusetts, Alabama, Georgia, Washington, DC, Canada, Hong Kong, China and Baghdad, Iraq. My clients have all come to me through my web site Invalid Link Removed. As I said at the start of this piece, the Internet is amazing.
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That's what it's all about Scott...great work!

Sporto
 
Friday, October 12, 2007 - Three Weeks Until My Final Pro Show of the Year

Weight: 151.0 (After a Re-Feed Day)

My training partner is out of town, so I took the day off for rest and recovery. Tomorrow (Saturday), I am meeting one of my Distance Personal Training clients at the gym to go over his new training plan. I will do a chest and triceps workout with him. I'm feeling great. I'm looking hard and lean. I believe I will come in my best ever on November 3rd in Miami.

Since I have completed round one of the USP Labs stack cycle, here are some shots taken today, three weeks before my final show. I was 148.0 pounds when I started the stack. I am 151.0 in these photos.
 

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Saturday, October 13, 2007 - 20 Days Left to Train for My Final Pro Show of the Year.

Weight: 150.4

Today I met one of my Distance Personal Training clients in the gym for a one-on-one workout. Normally, Damon trains in the afternoon at another gym with training plans I provide. At least once a month, we workout together so I can check on his progress and provide feedback.

Chest and Triceps

Bar Bell Bench Press
3 x 5 - 215 pounds
3 x 10 - Dips

Incline Bar Bell Bench Press
3 x 5 - 175 pounds
3 x 10 - Dips

Decline Bar Bell Bench Press
3 x 5 - 205 pounds
3 x 10 - Dips

Dumb Bell Bench Fly's
3 x 5 - 55 pound dumb bells
3 x 10 - Dips

Triceps Rope Pull Down
3 x 10 - 88 pounds
3 x 10 - Dips

Decline Bench Bar Bell Skull Crushers
3 x 10 - 85 pounds
3 x 10 - Dips

Incline, moderate speed Tread Mill
20 minutes

We both enjoyed this workout. Damon weighs about 25 pounds more than me, but we worked the same weights. He is 42.
 
Monday, October 15, 2007 - 19 Days Until the 2007 FAME North American Championships, Miami, FL

Weight: 151.0

My training partner will return tomorrow. The saying goes, "Real Men Squat On Monday." So, I did.

Legs and Calves

Leg Press
4 x 5 - 350 pounds

Hack Squat
4 x 5 - 350 pounds

Leg Extensions
4 x 5 - 200 pounds

Hamstring Curls
4 x 5 - 130 pounds

Hip Adduction
4 x 10 - 305 pounds

Hip Abduction
4 x 10 - 305 pounds

Donkey Press Calve Raises
4 x 25 - 200 pounds

Standing Calve Raises
4 x 25 - Body Weight

Kick Butt Legs Workout!
 
Tuesday, October 16, 2007 - 18 Days Until the 2007 FAME North American Championships, Miami, FL

Weight: 150.8

My training partner and I had a non-weight training workout, a real heart pumper.

Hanging Leg Lifts
8 x 25 (200 reps)

Alternating Unsupported Sit Ups and Crunches
8 x 25 (200 reps)

Skip Rope
3 x 100 (300 reps)

Cardio
30 minutes of 10 degree elevated, 4.5 speed Tread Mill - Power Walk
 
Wednesday, October 17, 2007 - 17 Days Until My Final Pro Show of the Year

Weight: 150.6

We didn't do that many exercises today, but, what we did do Rocked!

Back and Biceps

Duel Pulley Rows
4 x 5 - 70 pounds

Dead Lifts
4 x 5 - 200 pounds

Weighted Pull Ups
4 x 5 - 25 pound plate strapped

"I Go, You Go" Barbell Curls
4 x 5 - 70 pounds

Preaches Curls
4 x 5 - 60 pounds

Stair Climber
20 minutes - moderate speed

Elliptical
20 minutes - moderate tension and elevation
 
Thursday, October 18, 2007 - 16 Days Until My Final Pro Show of the Year

Weight: 150.6 (Holding)

Today my training partner turned 48, so we celebrated with HITT Cardio.

Hanging Leg Lifts
3 x 25
1 x 25 holding a 5-pound dumbbell between our feet

Slant Board Crunches
2 x 25

Ball Crunches
2 x 25

Flat Mat Stretches
Heavenly

HITT Cardio
5-minute warm up
5-20 second splits at 10 degree elevation, 10 mph speed, 40-seconds rest between splits
20-minute cool down, moderate elevation and speed

Two other athletes wanted to try HITT Cardio, so I marched the three of them, including my training partner, through their paces. We drew a small crowd of cheerers as the four of us went through the splits. The 22 year-old nearly puked. LOL
 
Friday, October 19, 2007 - Two Weeks Until My Final Pro Show of the Year

Weight: 149.2

We focused on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. We combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun.

Hammer Strength
Iso-Lateral Wide Chest Press
4 x 5 - 240 pounds
Dips 3 x 10

Iso-Lateral Super Incline Press
4 x 5 - 160 pounds
Dips 3 x 10

Iso-Lateral Bench Press
4 x 5 - 150 pounds
Dips 3 x 10

Peck Fly Machine
4 x 5 - 75 pounds
Dips 3 x 10

Triceps Pushdown
4 x 5 - 75 pounds
Dips 3 x 10

Decline Barbell Skull Crushers
4 x 5 - 60 pound barbell
Dips 3 x 10

Doing 180 full dips added intensity to the workout.

Cardio - 30-minutes on the tread mill, 5% elevation, 5 mph speed.
 
Two Weeks Out

These shots were taken on Saturday, October 20th, two weeks out from my next contest, the 2007 FAME US & North American Championships in Miami, Florida on November 3rd. My weight in these shots is 150.0 pounds, about the same weight I was at my last show on September 8th. I am entered in the Men's Master Pro 55+ Class. USP Labs was very involved with my training for this contest. I believe I will come in the best I ever have.
 

Attachments

Friday and Saturday, October 19-20, 2007 - Atlanta

I drove from Birmingham, Alabama to Atlanta, Georgia on Friday afternoon. After spending a pleasant evening with a fellow competitor and friend, Melt Harrell, I arrived the next morning at Atlanta Fitness, an old-school, spartan gym located in Tucker, Georgia, a suburb of Atlanta, to meet with Alan Bailey, a natural Pro bodybuilder and outstanding poser.

Alan owns "Muscle Elements" ([email protected]) and in addition to being a world-class bodybuilder, he trains men and women for their competitions. I asked Alan to help me with my posing for my next contest in two weeks. We worked on transitions, positions and timing. After our two-hour session, I was very tired and very happy. I will present better at the FAME North American Championships in Miami on November 3rd, thanks to Mr. Bailey.

Monday, October 22, 2007 - 12 Days Until My Final Pro Show of the Year

Weight: 149.2 pounds

Legs, Calves and Cardio

Rack Squats
4 x 8 - 225 pounds

Leg Extensions
4 x 8 - 170 pounds

Hamstring Curls
4 x 8 - 140 pounds - negative pressure

Walking Lunges
2 x 25 steps - carrying 30 pound dumb bells

Seated Calves Press
3 x 25 - 175 pounds

Standing Calves Press
3 x 25 - body weight

Stationary Bike
25 minutes - 85 rpm, 8-12 level

It was a great way to start the week.
 
Old Navy said:
Friday and Saturday, October 19-20, 2007 - Atlanta

I drove from Birmingham, Alabama to Atlanta, Georgia on Friday afternoon. After spending a pleasant evening with a fellow competitor and friend, Melt Harrell, I arrived the next morning at Atlanta Fitness, an old-school, spartan gym located in Tucker, Georgia, a suburb of Atlanta, to meet with Alan Bailey, a natural Pro bodybuilder and outstanding poser.

Alan owns "Muscle Elements" ([email protected]) and in addition to being a world-class bodybuilder, he trains men and women for their competitions. I asked Alan to help me with my posing for my next contest in two weeks. We worked on transitions, positions and timing. After our two-hour session, I was very tired and very happy. I will present better at the FAME North American Championships in Miami on November 3rd, thanks to Mr. Bailey.

Monday, October 22, 2007 - 12 Days Until My Final Pro Show of the Year

Weight: 149.2 pounds

Legs, Calves and Cardio

Rack Squats
4 x 8 - 225 pounds

Leg Extensions
4 x 8 - 170 pounds

Hamstring Curls
4 x 8 - 140 pounds - negative pressure

Walking Lunges
2 x 25 steps - carrying 30 pound dumb bells

Seated Calves Press
3 x 25 - 175 pounds

Standing Calves Press
3 x 25 - body weight

Stationary Bike
25 minutes - 85 rpm, 8-12 level

It was a great way to start the week.
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Looking good Navy!
 
Tuesday, October 23, 2007 - 11 More Days!

Weight: 148.2 pounds

Abs and Cardio

Hanging Leg Lifts
8 x 25 - 200 reps

Slant Board
2 x 25 Crunches - 50 reps
1 x 25 Sit Ups - 25 reps
1 x 50 Crunches/Sit Ups - 50 reps

Ball
2 x 50 Crunches - 100 reps

Skip Rope
1 x 300 - 300 reps

We did a total of 725 reps. Sweet

Cardio
25 minutes of tread mill, 12 degree angle, 4.0 speed.

A good session. Fun stuff.
 
Wednesday, October 24, 2007 - 10 Days!

Weight: 147.0 pounds

I didn't even say, "Good Morning," to my training partner. I just said, "Lets get to work!" And we did. We combined push ups, pull ups or dips with each exercise. His comment at the end of the session, "That was a great workout." It was.

Lat Pull Downs
3 x 5 - 150 pounds
Push Ups
3 x 10

Seated Cable Rows
8 x 8 - 110 pounds
Push Ups
8 x 10

Incline Barbell Press
3 x 5 - 150 pounds
Dips
3 x 10

Dumb Bell Bench Press
8 x 8 - 50 pound dumb bells
Dips
8 x 10

Lateral Raise
2 x 5 - 25 pound dumb bells
Pull Ups
2 x 10

Dumb Bell Shrugs
4 x 8 - 65 pound dumb bells
Push Ups
4 x 10

Biceps Curls
2 x 5 - 35 pound dumb bells

Machine Preacher Curls
4 x 8 - 100 pounds

Triceps Press Down
2 x 5 - 65 pounds
Push Ups
2 x 10

In addition to the weight training, we did 170 push ups, 110 dips and 20 pull ups. Sweet.
 
Thursday, October 25, 2007 - Nine Days!

Weight 146.6 (Perfect. I will carb up next week to 150.0)

Abs and Cardio

Hanging Leg Lifts
4 x 25

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

Slant Board Crunches
1 x 25 - Tossing a 6 pound ball
1 x 25 - Tossing an 8 pound ball

Weighted Machine Crunches
2 x 25 (Two machines)

Cable Rope Pull Down Kneeling Crunches
2 x 25 - 50 pounds

Skip Rope
1 x 200 Speed skips

HITT Cardio
25 minutes - Five speed splits, 12 degree incline, speed 10

Great Workout. Tomorrow I'll do a final Legs workout before my contest on November 3rd.
 
Friday, October 26, 2007 - One Week!

Weight: 147.0

Legs and Calves

Smith Machine Squats
1 x 5 - 275 pounds
1 x 5 - 275 pounds
1 x 5 - 300 pounds - Personal Best

Leg Press
4 x 8 - 250 pounds

Leg Extensions
4 x 8 - 150 pounds

Hamstring Curls
4 x 8 - 100 pounds

Donkey Press Calves Raises
3 x 25 - 250 pounds

Standing Calves Raises
3 x 25 - Body weight

Cardio
20 minutes on the tread mill with moderate speed and moderate elevation.

This was my last Legs workout before my contest in one week. I will return to the gym tomorrow to do 60-minutes of cardio. Next week, I'll train on Monday, Tuesday and Wednesday only.
 
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