Old Navy 
"To spend the next 12 months adding some lean mass so I can be more competitive next season as a Professional Bodybuilder. I will compete again in June, 2009."
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Archive for June, 2007
Thursday, June 28th, 2007
Thursday, Friday & Saturday, June 28, 29 & 30, 2007
2007 NPA Nationals & Masters Universe, Ft. Lee, Virginia, USA
Since I will be traveling on Friday and competing on Saturday, I have decided to post the rest of my contest week diet and training prep now.
Weight: 149.0 (on target)
Thursday ? .5 Gal Water, light salt meal 1, 3, 5
Meal 1: 8 egg whites, ? cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ? cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ? cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds
Cardio: AM, 20 minutes 3.5 speed, flat treadmill
Posing: AM 2 sets, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds
Friday ? .5 Gal Water, salt ? none added
Meal 1: 8 egg whites, ? cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ? cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ? cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice
Training: None
Cardio: None
Posing: Stay tight. Flex frequently
Saturday ? 4 oz Water with each meal, normal salt
Meal 1: 6 oz steak, 4 egg whites, wheat toast, 8 oz grapefruit juice
Meal 2: 6 oz salmon, sweet potatoes, vegetables, 8 oz grapefruit juice
Meal 3: 6 oz salmon, vegetables, sweet potatoes, 8 oz grapefruit juice
15 minutes before pumping up: 8 oz grapefruit juice.
After prejudging, continue salmon, brown rice, vegetables, grapefruit juice.
After prejudging, return to normal intake of water, 8-10 oz water per hour
Evening Show
15 minutes before pumping up: 8 oz grapefruit juice.
Hopefully, pick up my Trophies and fourth Pro Card and have a nice meal and drive home.
Posted in Training
Wednesday, June 27th, 2007
Wednesday, June 27, 2007, Three More Days
Weight: 149.0. On Target
Diet – 1 Gallon of Water, lightly salt meal 1, 3, 5
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 Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
Cardio: AM, 20 minutes moderate
Cardio: PM, light treadmill or jog 10 minutes
Posing: AM 1 set, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds
Tonight I begin my contest grooming with a haircut, full-body shave and exfoliation. I will apply my first coat of tanning solution on Thursday.
I’m feeling confident and fit. I try to come in the best shape of my life for each contest. I take nothing for granted.
Posted in Training
Tuesday, June 26th, 2007
Tuesday, June 26, 2007, Four Days To Go.
Weight: 150.0 (Holding)
Contest Week Diet and Training for Tuesday
1 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
I’m feeling hard and looking vascular. I’m in the Zone.
Posted in Training
Monday, June 25th, 2007
Monday, June 25, Five Days Until My Next Contest
Body Weight: 150.2
Here is my daily diet and training regimen for the week, courtesy of my coach, Sean Sullivan..
Contest Week Diet for the 2007 NPA Nationals and Masters Universe, Ft. Lee, VA, June 30
Sunday – 1 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: None
Cardio: None
Posing: 1 set, hold each pose for 10 seconds
Monday – 1 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, 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
Posted in Training
Friday, June 22nd, 2007
Friday, June 22, 2007, Eight Days Until My Next Contest
Weight: 151.4
I did my last hard legs workout today before my contest a week from tomorrow. I completed a reps-to-failure session, doing 6 RM, 12 RM and 25 RM sets for squats, extensions, lunges, curls and calves. I ended the workout with 50 crunches and a moderate cardio walk on the tread mill. I’ll do cardio tomorrow, take Sunday off and then begin a week of pump-up and posing practice, abs and cardio. We leave for Ft. Lee, Virginia on Friday morning, driving time about 10 hours.
Posted in Training
Thursday, June 21st, 2007
Thursday, June 21, 2007, Nine Days Until My Next Contest
Weight 151.6 (Refeed last night)
I am right where I want to be with my weight. I should come in around 149.0, hard and cut. I’ll start my contest prep week on Sunday, with an increase in water consumption.
Today was shoulders, back and biceps. I was a little tired, so I did a moderately hard workout of shoulder presses, Arnold’s, cable raises, seated cable rows, bent over rows, seated biceps curls and standing biceps curls. I ended with abs work and a moderate elevated tread mill run. Tomorrow will be my last hard legs workout before my contest.
Posted in Training
Wednesday, June 20th, 2007
Wednesday, June 20, 2007, 10 Days Until My Next Contest
Weight: 151.0 (holding)
Today was a non-weight training day. I did 50, 50, 50, 50. Fifty pull ups, 50 hanging leg lifts, 50 slant board crunches and 50 minutes on the tread mill. Tonight I am looking forward to a refeed.
Posted in Training
Tuesday, June 19th, 2007
Tuesday, June 19, 2007, 11 Days Until the 2007 NPA Nationals & Masters Universe, Ft. Lee, Virginia
Weight: 151.0
Today was Legs and Calves. I went Heavy and Slow, with a Squeeze/Hold at the top of each rep. It took my breath away. Nuf said.
Posted in Training
Monday, June 18th, 2007
Monday, June 18, 2007, 12 Days Until My Next Contest
Body Weight: 152.0. Contest Goal: 150.0 Shredded
A change in travel plans. Instead of flying from Birmingham, Alabama to Richmond, Virginia for the contest in 12 days, a good friend of mind, and fellow competitor are going to drive to the show. We figure it will take about 10 hours and cost a lot less than two air fares and a rental car. We will split the gas and the driving, so it should be OK. John Rossman is an outstanding athlete. He is an NGA and IDFA Pro. He turned 40 last week, so at this show, he will compete in the Masters 40+ class, while I compete in the Masters 60+ class. We will compete against each other in the Open Men’s Lightweight class. We did that once before, and, of course, he placed higher than me, but I ain’t gonna roll over for this one either. LOL It’s a Pro Qualifier.
Today I did another session of combination exercises. Using Hammer Strength machines, I did three sets of 10 heavy reps of incline, decline and flat chest presses, combined with 10 deep dips after each set. I also did three sets of heavy pec deck exercises, followed by 10 dips after each set. For triceps, I did three sets of ten reps of pull downs and seated press downs, followed by 10 pushups after each set. Sweet.
Posted in Training
Friday, June 15th, 2007
Friday, June 15, 2007, Check In For My Next Contest Is Two Weeks From Today
As the header states, it’s time to get it on. I will do a hard week of training next week and then a final week of contest prep leading up to my flight from Birmingham, Alabama to Richmond, Virginia for the 2007 NPA Nationals and Masters Universe.. The promoter told me, so far, the Men’s Master 60+ class is the largest masters class he has. I’m pumped. It seems more than a few of us want to earn their NPA Master Pro Card. At least six of us will be vying for the title. One guy is coming from Florida for the contest. Fun Stuff. I am also competing in the Open Lightweight Class in the NPA Nationals part of the competition.
Today I did my second legs workout of the week. I went heavy on presses, extensions, ham curls, walking lunges and calve raises.
Tomorrow, I’m meeting one of my Distance Training clients at the gym for a one-on-one workout. He is driving from Atlanta to train and then do a practice posing session with me
Posted in Training
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