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Monday, July 30th, 2007

Monday, July 30, 2007, Sunset Beach, California - 19 Days Until My Next Contest

Body Weight - 155.0 Target Weight - 150.0

I trained today at 24 Hour Fitness with my one-week courtesy membership. I did a strong chest and triceps workout.

Incline Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells

3 x 10 Dips

Flat Bench Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells

3 x 10 Dips

Decline Bench Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells

3 x 10 Dips

Rope Pull Downs - 3 x 10 - 70 pounds

3 x 10 Dips

Cable Push Downs - 3 x 10 - 100 pounds

3 x 10 Dips

Slant Board Crunches - 4 x 25

20 minutes of moderate speed, elevated tread mill.

I will return to Birmingham tomorrow and meet my training partner at my gym on Wednesday.

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Friday, July 27th, 2007

Thursday, July 26 - Tuesday, July 31. Sunset Beach (Orange County), California

My wife and I are in California for six days to visit my daughter, who turned 21 on the 23rd of July. She is a student at Orange Coast College here and will transfer to the University of California at Irvine soon.

I am about three week out from my next contest, the 2007 NPC Alabama State Championships in Birmingham, so I brought my contest prep mode with me to California. It’s a little tough, though, when you wake up in the morning at the hotel and pull back the drapes and look out at the Pacific Ocean. Cool.

Nevertheless, I went to the 24 Hour Fitness center in Huntington, Beach, introduced myself to the manager, showed him my Pro Card and Personal Trainer certification and he immediately gave me a free week’s membership so I could train at his facility. Sweet. In return, I am giving the club a plug: club105@24hourfit.com, a great place to train.

Thursday was a travel day, so I didn’t work out. Today I did legs and calves. Tomorrow, I will drive to Torrance in Los Angeles County and meet up with one of my Distance Personal Training client-athletes to work out together at Gold’s Gym. I will train at 24 Hour Fitness on Sunday and Monday. Tuesday we fly home.

Unless something unusual occurs, this will be my last journal entry until I return from vacation.

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Wednesday, July 25th, 2007

Wednesday, July 25, 2007 - 24 Days Until My Last Amateur Contest.

Weight: 157.8 lbs. (71.73 kgs.) - Target: 150.0 lbs. (68.18 kgs.)

Today was our once-a-week non-weight training day and we focused on strength and endurance exercises and cardio.

Weighted Pull Ups - 6 sets of 5 reps with a 25 pound plate strapped around our waist. We used wide, narrow and hammer grip.

Push Ups - 5 sets of 10 reps. We did slow push ups with wide, narrow and normal hand position. Three of the sets were done with our feet elevated on a bench.

Weighted Hanging Leg Lifts - 4 sets of 25 reps, holding a 10 pound dumb bell between our feet.

Weighted crunches - 4 sets of 25 reps on a slant board.

Cardio - 20 minutes of 10 degree elevated, moderate speed tread mill. This workout was fun.

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Tuesday, July 24th, 2007

Tuesday, July 24, 2007 - 25 Days Until My Next Contest

Weight - 158.6 lbs. (72.09 kgs.) Target Contest Weight - 150.0 (68.18 kgs.)

Today we did an elite 8 x 8 legs and calves workout with weighted sissy squats between each set.

Elite 8 x 8 Training - Legs and Calves

A-1 Life Fitness Seated Leg Press 3 x 8 - 250 pounds
A-2 Weighted Sissy Squats 3 x 8 - 70 pounds

B-1 Life Fitness Leg Extensions 3 x 8 - 165 pounds
B-2 Weighted Sissy Squats 3 x 8 - 70 pounds

C-1 Life Fitness Leg Curls 3 x 8 - 125 pounds
C-2 Weighted Sissy Squats 3 x 8 - 70 pounds

D-1 Hip Adductors 3 x 8 – 250 pounds
D-2 Weighted Sissy Squats 3 x 8 - 70 pounds

E-1 Hip Abductors 3 x 8 – 300 pounds
E-2 Weighted Sissy Squats 3 x 8 - 70 pounds

F-1 Seated Calve Raises 3 x 25 - 200 pounds
F-2 Squat Thrusts 3 x 25

G-1 Standing Calve Raises 3 x 25
G-2 Squat Thrusts 3 x 25

We ended this excellent training session with Weighted Crunches 1 x 50 - 100 pounds.

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Monday, July 23rd, 2007

Monday, July 23, 2007 - 26 Days Until My Next Contest

Weight 157.4 lbs. (71.55 kgs.) - Target Weight 150.0 lbs. (68.18 kgs.)

Today we did Elite 8 x 8 training. Each chest and triceps exercise was combined with dips.

Chest & Triceps

A-1 Hammer Strength Iso Lateral Wide Chest Press 3 x 8 - 230 pounds
A-2 Dips 3 x 8

B-1 Hammer Strength Iso Lateral Super Incline Press 3 x 8 - 140 pounds
B-2 Dips 3 x 8

C-1 Hammer Strength Iso Lateral Bench Press 3 x 8 - 140 pounds
C-2 Dips 3 x 8

D-1 Life Fitness Pectoral Fly’s 3 x 8 - 150 pounds
D-2 Dips 3 x 8

E-1 Life Fitness Triceps Extensions 3 x 8 - 100 pounds
E-2 Dips 3 x 8

F-1 Life Fitness Triceps Presses 3 x 8 - 175 pounds
F-2 Dips 3 x 8

We ended the workout with Slant Board Crunches 2 x 50 and 20 minutes of Stationary Bike with moderate speed and moderate tension. This was a ball-busting workout. Whooooot!

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Friday, July 20th, 2007

Friday, July 20, 2007, 29 Days Until My Next Contest

Weight: 159.2 ( 72.36 Kgs) - Target 150.0 (68.18 Kgs)

Today we completed our first of five-weeks of 8 x 8’s Training

Legs and Calves

A-1 Free Standing Squats 8 x 12 - 190 pounds
Rest 15 seconds between sets

A-2 Hack Leg Press 3 x 5 - 270 pounds
Rest 60 seconds between sets

B-1 Leg Extensions 8 x 12 - 150 pounds
Rest 15 seconds between sets

B-2 Leg Curls 8 x 12 - 110 pounds
Rest 15 seconds between sets

C-1 Lunges 8 x 12 - We did Walking Lunges, holding 25 pound dumb bells
Rest 15 seconds between sets

C-2 Calve Raises 8 x 12 - 130 pounds
Rest 15 seconds between sets

We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. This was a good week of training.

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Thursday, July 19th, 2007

Thursday, July 19, 2007 - Four Weeks Until My Next Contest

Body Weight: 159.4 Pounds (72.45 Kgs) - Target Weight - 150.0 Pounds (68.18 Kgs)

We continued 8 x 8 training. We are now one full week into this training plan.

Upper Body

A-1 Cable Lat pull down 8 x 8 - 4 x 140 pounds and 4 x 120 pounds

Rest 15 seconds between sets

A-2 Duel Pully Cable Row 3 x 5 - 60 pounds

Rest 60 seconds between sets

B-1 Incline Dumb Bell Press 8 x 8 - 4 x 55 pounds and 4 x 50 pounds

Rest 15 seconds between sets

B-2 Flat Bench Press 3 x 5 - 160 pounds

Rest 60 seconds between sets

C-1 Bent Over Seated Lateral Raise 4 x 8 - 20 pounds

Rest 15 seconds between sets

C-2 Incline Dumbbell Flies 2 x 5 - 40 pounds

Rest 60 seconds between sets

D-1 Biceps Curls 2 x 21’s - 20 pounds

Rest 15 seconds between sets

D-2 Preacher Curls 2 x 5 - 115 pounds

Rest 60 seconds between sets

E-1 Rope Pull Downs 4 x 8 - 50 pounds

Rest 15 seconds between sets

E-2 Decline Skull Crushers 2 x 5 - 70 pounds

Rest 60 seconds between sets

Eric went to the locker room and I stayed to complete a 20 minute moderate speed tread mill session.

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Wednesday, July 18th, 2007

Wednesday, July 18, 2007 - One Month Until My Weigh In For My Next Contest

Body Weight: 158.2 (72 Kg)

Today was a non-weight training day and we focused on abs, push ups and cardio.

We did five sets of 10 reps of wide grip, medium grip and hammer grip pull ups. Each pull up was full up, hold a second and full down. Fun.

We did four sets of 25 reps of hanging leg lifts. For two of the sets, we held a 5 pound weight between our feet.

We did five sets of 10 push ups. Each push up was slow, full, with a complete up and down motion.

We did a HITT cardio session with 10 degree elevation and five 10 mph 20-second speed splits with 40-seconds of rest between each split. Including the speed splits, the cardio session lasted 25 minutes.

This was a great heart rate workout.

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Tuesday, July 17th, 2007

Tuesday, July 17, 2007 - 32 Days Until My Next Contest

Weight - 159.4 Target Contest Weight - 154.25 (Light Weight)

Today we had an incredible legs and calves workout. My energy level was sky high. I lifted more today than I have in a long time. I was pumped and focused.

8 x 8 Training - Legs and Calves

A-1 Smith Machine Squats 3 x 5 – 270 pounds + the bar
Rest 60 seconds between sets

A-2 Leg Press 8 x 12 – 270 pounds + the sled
Rest 15 seconds between sets

B-1 Leg Extensions 8 x 12 – 100 pounds
Rest 15 seconds between sets

B-2 Seated Leg Curls 8 x 12 – 100 pounds
Rest 15 seconds between sets

C-1 Hip Adductors 4 x 12 – 225 pounds
Rest 15 seconds between sets

C-2 Hip Abductors 4 x 12 – 225 pounds
Rest 15 seconds between sets

D-1 Donkey Press Calve Raises 3 x 25 – 270 pounds + the sled
Rest 15 seconds between sets

D-2 Standing Calve Raises 3 x 25
Rest 15 seconds between sets

We ended the session with 50 slant board crunches.

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Monday, July 16th, 2007

Monday, July 16, 2007, 33 Days Until My Next Contest

Weight 158.9

Today, Eric, my training partner, and I continued 8 x 8 Training.

Upper Body

A-1 Machine Lat pull down 3 x 5 - 150 pounds

Rest 60 seconds between sets

A-2 Seated Cable Row 8 x 8 - 110 pounds

Rest 15 seconds between sets

B-1 Incline Bench Press 3 x 5 - 130 pounds

Rest 60 seconds between sets

B-2 Dumbbell Bench Press 8 x 8 - 55 pounds

Rest 15 seconds between sets

C-1 Lateral raise 2 x 5 - 20 pound dumbbells

Rest 60 seconds between sets

C-2 Flat Bench Dumbbell Flies 4 x 8 - 35 pounds

Rest 15 seconds between sets

D-1 Standing Biceps Curls 2 x 5 - 35 pound dumbbells

Rest 60 seconds between sets

D-2 Preacher Curls 4 x 8 - 70 pounds

Rest 15 seconds between sets

E-1 Cable Press down 2 x 5 - 70 pounds

Rest 60 seconds between sets

E-2 Seated Extensions 4 x 8 - 50 pound dumbbell

Rest 15 seconds between sets

We also included 4 sets of 10 reps of pull ups and a 20-minute cardio session. This is a great training regimen.

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Archive for July, 2007