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 July, 2007
Friday, July 13th, 2007
Friday, July 13, 2007, Six Weeks Until My Next Contest
Weight: 155.2 (Target 150.0)
Today, Eric, my Training Partner, and I began a five-week 8 x 8’s Training Plan. We started with Day Four, which we will do every Friday.
Day Four – Legs and Calves
A-1 Squats 8 x 12 - 230 pounds
Rest 15 seconds between sets
A-2 Leg Press 3 x 5 - 300 pounds
Rest 60 seconds between sets
B-1 Leg Extensions 8 x 12 - Four Sets at 100, Four Sets at 90 pounds
Rest 15 seconds between sets
B-2 Leg Curls 8 x 12 - 100 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. We were too tired to do HITT Cardio (speed splits) today.
Posted in Training
Thursday, July 12th, 2007
Thursday, July 12, 2007 - 37 Days Until My Next Contest
Body Weight - 156.0 (Target Weight 150.0)
I continued my Drop Set workouts today for Back, Shoulders and Biceps. My new training partner, Craig, 42, is about my size, maybe 10 pounds heavier. We were able to do the same lifts, which kept things moving.
For each exercise, we did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. we rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. We did each Drop Set exercise three times, for a total of 75 reps.
Seated Cable Lat Pull Downs - 120, 110, 90 pounds
Bent Over T-Bar Rows - 100, 75, 50 pounds
Arnolds Dumb Bell Presses - 30, 25, 20 pounds
Dumb Bell Extensions - 25, 20, 15 pounds
Dumb Bell Curls - 30, 25, 20 pounds
Slant Board Crunches - Three Sets of 25 reps
Craig said afterwards, “Well, that was Fun!” LOL
Posted in Training
Thursday, July 12th, 2007
Thursday, July 12, 2007 - 37 Days Until My Next Contest
Body Weight - 156.0 (Target Weight 150.0)
I continued my Drop Set workouts today for Back, Shoulders and Biceps. My new training partner, Craig, 42, is about my size, maybe 10 pounds heavier. We were able to do the same lifts, which kept things moving.
For each exercise, we did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. we rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. We did each Drop Set exercise three times, for a total of 75 reps.
Seated Cable Lat Pull Downs - 120, 110, 90 pounds
Bent Over T-Bar Rows - 100, 75, 50 pounds
Arnolds Dumb Bell Presses - 30, 25, 20 pounds
Dumb Bell Extensions - 25, 20, 15 pounds
Dumb Bell Curls - 30, 25, 20 pounds
Slant Board Crunches - Three Sets of 25 reps
Craig said afterwards, “Well, that was Fun!” LOL
Posted in Training
Wednesday, July 11th, 2007
Wednesday, July 11, 2007 - 38 Days Until My Next Contest
Weight: 157.0 (Target Weight - 150.0)
This was a non-weight training day and I focused on abs and cardio, with a few pull ups thrown in.
Pull Ups - 10 sets of 10 + 1 set of 5 = 75 reps
Machine Crunches - 3 sets of 25 = 75 reps
Slant Board Crunches - 3 sets of 25 = 75 reps
HITT Cardio on the tread mill - 5 X 20 second speed splits at 10 mph + 20 minutes of elevated moderate speed work.
I have a new training partner. Craig had approached me some time ago to ask about Personal Training. Yesterday, I invited him to train with me for no charge. He gets a Certified Personal Trainer and Professional Bodybuilder to train him. I get a training partner who will spot me and help me lift heavier. It’s a good trade. We start tomorrow morning.
Posted in Training
Tuesday, July 10th, 2007
Tuesday, July 10, 2007 - 39 Days Until the NPC Alabama State Championships
Weight - 156.0 (Contest goal - 150.0)
I continued my Drop Set workouts today for Legs and WNSOCalves.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
I used all Life Fitness equipment for my training today. Nice stuff.
Seated Leg Press - 250/230/210 pounds
Leg Extensions - 175/145/130 pounds
Leg Curls - 125/110/95 pounds
Hip Adduction - 250/230/210 pounds
Hip Abduction - 250/230/210 pounds
Seated Calf Extensions - Three sets of 25 reps x 150 pounds
Standing Calf Raises - Three sets of 25 reps
Machine Abs Crunches - Three sets of 25 reps x 130 pounds
This was a great workout. Fun Stuff. I left the gym walking like a duck.
Posted in Training
Monday, July 9th, 2007
Monday, July 9, 2007 - 40 Days Until My Next Contest
http://bodybuildingsenior.com/photos2007.htm
Here are some stage shots of my competition and posing routine from my last contest on June 30.
Body Weight: 155.6
I continued my Drop Set workouts today for Chest and Triceps.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
Incline Bench Dumb Bell Flyes - 40, 35, 30 Pounds
Flat Bench Dumb Bell Flyes - 40, 35, 30 Pounds
Decline Bench Press - 135, 110, 90 Pounds
Weighted Dips - 7 Sets of 10 Reps + 1 Set of 5 = 75 Reps with a 25 Pound Plate
Triceps Push Downs - 60, 50, 40 Pounds
Crunches - 3 Sets of 25 Reps.
A very interesting workout!
Posted in Training
Friday, July 6th, 2007
Friday, July 6, 2007
I continued my Drop Set workouts today for Back, Shoulders and Biceps.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
Lat Pull Downs - 150, 140, 130 pounds
Assisted Chins - Three Sets of 25
Dumb Bell Shrugs - 60, 55, 50 pounds
Dumb Bell Extensions - 25, 20, 15 pounds
Dumb Bell Curls - 30, 25, 20 pounds
Slant Board Crunches - Three Sets of 25
Posted in Training
Friday, July 6th, 2007
Friday, July 6, 2007
I continued my Drop Set workouts today for Back, Shoulders and Biceps.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
Lat Pull Downs - 150, 140, 130 pounds
Assisted Chins - Three Sets of 25
Dumb Bell Shrugs - 60, 55, 50 pounds
Dumb Bell Extensions - 25, 20, 15 pounds
Dumb Bell Curls - 30, 25, 20 pounds
Slant Board Crunches - Three Sets of 25
Posted in Training
Thursday, July 5th, 2007
Thursday, July 5, 2007
I continued my Drop Set workouts today for Legs and Calves.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
Squats - 270/220/180 pounds
Extensions - 160/145/130 pounds
Ham Curls - 125/110/95 pounds
Seated Calves Raises - Three sets of 25 reps x 150 pounds
Hanging Leg Lifts - Three sets of 25 reps
This was a great workout. Fun Stuff.
Posted in Training
Wednesday, July 4th, 2007
Wednesday, July 4, 2007
No work today so I slept in until 6:30 AM. I met one of my Distance Training clients at the gym at 9:00 and we trained together until 11:00. He is a new client, so we spent the time on form, breathing, posture, technique and pace. We went through several sets of exercises, touching all body parts and ended our session with abs and HITT Cardio. On Monday he will begin eight weeks of Advance GH/HITT Cardio training on his own. He works out at a YMCA close to his home, while I train at Gold’s.
I have stepped up my own workout and plan on asking one of the regulars at Gold’s to be my training partner for a few months. I normally train alone, but for now, I am going to need a spotter and partner who will push me to complete the extra heavy reps I want to do.
Posted in Training
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