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 May, 2007
Thursday, May 31st, 2007
Thursday, May 31, 2007, 29 Days Until I Weigh In For My Next Contest
I had a really strong 6 RM, 12 RM and 25 RM back, shoulders and biceps workout. I did lats pull downs, rows, shoulder presses, shoulder laterals and shoulder extensions. Then I did dumb bell curls and machine biceps curls. I ended the session with abs work. My weight is holding at around 150.0
Posted in Training
Wednesday, May 30th, 2007
Wednesday, May 30, 2007, 30 Days Until I Check In For My Next Contest
Today was a cardio and abs day. I did a moderate elevated tread mill session, and for abs, hanging leg lifts and slant board crunches. I also did a few practice posing rounds, to work on holding my poses hard without shaking. Tomorrow I will work on shoulders, back and biceps. With a month to go until my next show, I’m staying tight.
Posted in Training
Tuesday, May 29th, 2007
Tuesday, May 29, 2007, 32 Days Until My Next Contest
Today I focused on 6 RM, 12 RM and 25 RM legs and calves exercises. I completed sets of squats, leg presses, extensions, ham curls, abductors and adductors and weighted seated calve raises. I ended the session with 50 slow, hard, slant board crunches, holding at the top of each crunch with a squeeze. With a little over a month to go until my first contest, I am basically ready. I will harden up and lean up a bit with diet and cardio as the time to compete nears.
Posted in Training
Monday, May 28th, 2007
Monday, May 28, 2007, Memorial Day (US)
I met my friend and fellow NGA & IDFA Pro, John Rossman, in the gym today and we fooled around with chest, back and triceps. It was mostly laughing and goofing. Then we went to the California Pizza Kitchen for a Carb Load. It was a nice way to spend part of Memorial Day. I’ll get back to being serious tomorrow.
Posted in Training
Friday, May 25th, 2007
Friday, May 25, 2007 - Check In At My Next Contest Is Five Weeks From Today
I arrived back in Birmingham, Alabama from New York City at 5 PM Central time today. Both the New York and Birmingham Airports were crowded due to the Memorial Day weekend travel. I’m glad I beat the rush.
I worked out with my training client, Greg, early this morning before I left for the airport. We had a strong legs and calves training session, including squats, lunges, extensions, ham curls and seated calve raises. I will take the weekend off and hit the gym on Monday morning as I begin a slow five-week contest diet to prepare for the 2007 NPA Masters Universe in Ft. Lee, Virginia on June 30.
Posted in Training
Thursday, May 24th, 2007
Thursday, May 24, 2007 - Brooklyn, New York
My training client, Greg, and I had a great workout in the Marriott At The Brooklyn Bridge hotel gym. We did several sets of 6 RM, 12 RM and 25 RM back, shoulder and biceps exercises. We did lats pull downs, low rows, high rows and machine shoulder presses and shrugs. For biceps, we did cable curls and worked the rack with 10 X 30, 25, 20, 15 and 10 pound seated dumb bell curls. We ended the session with some moderate tread mill work and abs crunches. Tomorrow, our last day together, we will work legs and calves. It’s a little hard staying on a strict diet while attending a business conference, but we are trying.
Posted in Training
Wednesday, May 23rd, 2007
Wednesday, May 23, 2007, 38 Days Until My Next Show
I am in Brooklyn, New York attending a conference. The gym at the Marriott at the Brooklyn Bridge Hotel is excellent. It is a private club that offers guest memberships to hotel guests at no charge. The gym is well equipped. One of my Distance Training clients from California, Greg Tarczynski, a professional photographer, is covering the conference. It gives me the opportunity to train with Greg, one-on-one, today, Thursday and Friday. It’s good to be able to work with one of my clients instead of offering advice by cell phone, emails and chat.
Today Greg and I worked chest, triceps and abs. He enjoyed the 6 RM, 12 RM and 25 RM sets. We ended the session with a tread mill run. Tomorrow we will hit back and biceps.
Posted in Training
Tuesday, May 22nd, 2007
May 22, 2007 - 39 Days Until My Next Contest
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It was legs and calves day as I continued my 6 RM, 12 RM and 25 RM three-sets to failure on each exercise workout plan. I know this is working because my chest and triceps are sore from yesterday’s session. Today I did squats, lunges, extensions, ham curls and calve raises. I ended the session with a short, moderate, elevated tread mill run.
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I’m leaving Birmingham, Alabama this morning for New York City on business through Friday. I have already checked out the hotel and it has a good gym. I’ll report daily on my workouts from The Big Apple.
Posted in Training
Monday, May 21st, 2007
Monday, May 21, 2007 - 40 Days Until My Next Contest
I was a judge on Saturday for the 2007 FAME SNBF Capital Classic Bodybuilding, Fitness and Figure Championships in Montgomery, Alabama. It was a pro qualifier and my third contest judging opportunity. The Capital Classic is a good show. We had 44 very competitive athletes with competition in nearly every class. My scores were very much in line with the other judges. The only area I need to work on as a judge is Figure, but I’m learning. And, as a judge, I really learn a lot that is helpful to me in my competitions. I get a different perspective from the other side of the lights.
With 40 days to go until the 2007 NPA Masters Universe in Ft. Lee, VA, I am back on my contest prep diet. I enjoyed the week off after my last show on May 12th.
Today I continued the 6 RM, 12 RM, 24 RM sets to failure exercises. It was chest and triceps day and I did incline dumb bell flies, flat bench dumb bell flies and decline dumb bell flies. I also did pec deck and ended the session with 50 push ups and 50 slant board crunches.
Posted in Training
Monday, May 21st, 2007
Monday, May 21, 2007 - 40 Days Until My Next Contest
I was a judge on Saturday for the 2007 FAME SNBF Capital Classic Bodybuilding, Fitness and Figure Championships in Montgomery, Alabama. It was a pro qualifier and my third contest judging opportunity. The Capital Classic is a good show. We had 44 very competitive athletes with competition in nearly every class. My scores were very much in line with the other judges. The only area I need to work on as a judge is Figure, but I’m learning. And, as a judge, I really learn a lot that is helpful to me in my competitions. I get a different perspective from the other side of the lights.
With 40 days to go until the 2007 NPA Masters Universe in Ft. Lee, VA, I am back on my contest prep diet. I enjoyed the week off after my last show on May 12th.
Today I continued the 6 RM, 12 RM, 24 RM sets to failure exercises. It was chest and triceps day and I did incline dumb bell flies, flat bench dumb bell flies and decline dumb bell flies. I also did pec deck and ended the session with 50 push ups and 50 slant board crunches.
Posted in Training
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