Old Navy 
"After winning my 4th Pro Card at the 2009 NPA Nationals and Masters Universe in North Carolina on July 18, I am taking some time off from competiting to add 5-8 pounds of lean mass for my next Pro Show in 2010."
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Archive for April, 2007
Friday, April 13th, 2007
Friday, April 13, 2007 - Four Week From Today - My First Pro Show Weigh In
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.
Posted in Training
Thursday, April 12th, 2007
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)
Posted in Training
Wednesday, April 11th, 2007
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:
2. Lactate-inducing lifting
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.
Posted in Training
Tuesday, April 10th, 2007
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.
Posted in Training
Monday, April 9th, 2007
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
Posted in Training
Friday, April 6th, 2007
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.
Posted in Training
Thursday, April 5th, 2007
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!
Posted in Training
Wednesday, April 4th, 2007
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.
Posted in Training
Tuesday, April 3rd, 2007
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.
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.
Posted in Training
Monday, April 2nd, 2007
Monday, April 2, 2007 - Four Days Until Bruce’s Weigh In, Six Weeks Until My Contest
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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.
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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:
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Monday’s Workout
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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)
Posted in Training
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