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 August, 2007
Friday, August 31st, 2007
Friday, August 31, 2007 - One Week Until I Check In for the 2007 NGA ProAm World Cup in Atlanta
Weight: 146.8 pounds
I had a tough time in the gym today. My training partner overslept and didn’t come in. It was just as well. I was beat before I got started.
I began OK. I did two sets of eight reps of 75 pound dumb bell presses. Then, as I continued circuit training, I just didn’t have any energy to lift much weight. I kind of went through the motions.
I think it’s a combination of competing two weeks ago, my current carb depletion diet and the circuit training. I have all the symptoms of over training. I wound up doing only two sets of the first cycle and picked exercises from the other three circuits and then did 20 minutes of tread mill.
I was going to train hard tomorrow (Saturday), but have decided, if I do anything, it will be abs and cardio and no weight training. I will take Sunday off and return to the gym on Monday for my final week of contest prep. I will be fine, but I don’t enjoy feeling like I did during my workout this morning.
After the above post, my nutrition coach sent me this email which I thought I would share it with you:
"This is exactly how you should feel. Being able to get through it is what separates 1st place and all the others. If this was easy, everyone would be shredded at a show but only the mentally strong can accomplish it. I feel the exact same way. There is nothing fun about what we do. Very few can do it and achieve success. This was why I was wondering when you always said you were feeling good. I felt like **** the last month but I keep looking better and better. You are right where you should be and this is what it is going to take to win. Hang in there. It will pay off.
Ever go to a contest and see a competitor and say "if he only had a month left he would be shredded?" He is one of the many that couldn’t take the beating of the diet. He gave up when it got tough and convinced himself he looks good enough. I see it at every contest.
That is when it gets tough and only the mentally strong survive. Remember this. The worse you feel at the end of the diet, the better you will look."
Thanks, Coach. Old Navy
Posted in Training
Thursday, August 30th, 2007
Thursday, August 30, 2007 - Nine Days Until The 2007 NGA ProAm World Cup in AtlantaWeight: 147.2 (After a Re-feed Day)
My training partner and I completed all four circuits again this morning. We upped the weights a little from yesterday and I had a personal best when I curled 40 pound dumb bells. Sweet. I’m feeling energetic, strong and determined as I near the date for my Master Pro contest. My plan is to come in harder and leaner than I did for the NPC Alabama State show two weeks ago.
Posted in Training
Wednesday, August 29th, 2007
Wednesday, August 29, 2007 - 10 Days Until The 2007 null Pro Am World Cup in Atlanta.
Weight: 147.2
Today I continued full-body circuit training and was able to complete two sets of all four cycles. This is a fun workout. I knew I had accomplished what I was trying to, as I slowly walked to the locker room.
Posted in Training
Tuesday, August 28th, 2007
Tuesday, August 28, 2007 - 11 Days until the 2007 NGA Pro Am World Cup, Atlanta
The best plan sometimes turns foul. Yesterday, my wife had to take her car to the shop for repairs and on the way home last evening, I lost a brake hose and had to limp to a different shop to have my truck fixed. That left us with one car, so I had to skip the gym this morning and drive my wife to work and then head to the office myself.
I will consider this my light day and will workout four days in a row, including Saturday to make up the lost training session.
Here is the circuit training I am doing as I prepare for my next contest in under two weeks.
The PHA workout
This training plan was provided to me by my conditioning coach, Sean “Sully” Sullivan of Cape Cod, Massachusetts.
CIRCUIT A
A1. Bench press 8 reps
A2. Hack Squat 20 reps
A3. Cable Row 12 reps
A4. Leg Curl 10 reps
A5. Knee raise 25 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
CIRCUIT B
B1. Push press 10 reps
B2. Lunge 15 reps
B3. Close grip chin 6 reps
B4. Dead lift 20 reps
B5. Incline sit up 25 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
CIRCUIT C
C1. Dumbbell curl 8 reps
C2. Calve raise 20 reps
C3. Triceps extension 12 reps
C4. Crunch on exercise ball 25 reps
C5. Upright row 15 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
CIRCUIT D
D1. Bent over row 10 reps
D2. Hyperextension 15 reps
D3. Dips 6 reps
D4. Smith Squat 20 reps
D5. Abs roller 25 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
Change movements if you need to or want to, and add one cycle each workout until you are at five each. You can do this circuit training up to four-times a week.
Posted in Training
Monday, August 27th, 2007
| Monday, August 27, 2007 - 12 Days Until the 2007 NGA Pro Am World Cup in Atlanta
Weight: 148.2
Today my training partner and I put the Widow Maker Power Training workout plan on the shelf for a few weeks and began circuit training for my benefit. I am looking to burn fat, harden and cut for my contest in less than two weeks. We did two circuits of 20 rep exercises, working the full body. At the end of the hour, my heart was pounding and I was beat. I felt great. Yesterday (Sunday) I went to the gym for a cardio and abs session. I am focused and determined to come in at my best in my first Master Pro competition. |
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Posted in Training
Friday, August 24th, 2007
Friday, August 24, 2007 - Two Weeks Until the 2007 NGA Pro Am World Cup in Atlanta
Weight: 149.6 (After a Re-feed Day)
We continued Widow-Maker Power Workout training today.
Widow-Maker Power Workout
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.
Day 4 - Legs and Calves
Smith Machine Lunges
6 x 12 - 150 pounds
1 x 40 - 135 pounds
Seated Leg Curls
6 x 6 - 115 pounds
Smith Machine Wide Stance Squats (Feet wide apart, toes pointed out)
6 x 6 - 225 pounds
1 x 50 - 150 pounds
Dumb Bell Stiff Leg Dead Lifts
6 x 6 - 50 pound dumb bells
Step Ups (Step up, one leg at a time, on a high bench or aerobic step)
6 x 12 - Body weight
Donkey Press Seated Calve Raises
3 x 25 - 270 pounds + the weight of the sled
Standing Calf Raises
3 x 25 - Body weight
Slant Board Crunches
1 x 50 - Slow, with a squeeze/hold at the top of each rep
This was a nice way to end the week, tired as hell.
Posted in Training
Thursday, August 23rd, 2007
Thursday, August 23, 2007 - 16 Days Until the 2007 NGA Pro Am World Cup in Atlanta
Weight: 148.0
We continued Widow-Maker Power Workout training today.
Widow-Maker Power Workout
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.
Day Three - Back & Biceps
Reverse Grip Barbell Row
6 x 6 - 135 pounds
1 x 20 - 105 pounds
Medium Grip Pull Down
6 x 6 - 150 pounds
1 x 20 - 100 pounds
Dead Lifts
6 x 6 - 155 pounds
1 x 30 - 135 pounds
Barbell Curls
4 x 8 - 80 pounds
Preacher Curls
4 x 10 - 60 pounds
Whoa. It was tough to catch our breath during this session. I was going to do cardio, but instead, I went to the locker room .
Posted in Training
Wednesday, August 22nd, 2007
Wednesday, August 22, 2007 - 17 Days Until the 2007 NGA Pro Am World Cup in Atlanta
Weight: 149.0 pounds
Today was a non-weight training day in the Widow Maker Power Workout. We did 50’s.
Machine Lats Pull Downs - 5 x 10 - 100 pounds, supersetted with
Pull Ups - 5 x 10 - Wide grip, medium grip, narrow grip, reverse grip
Dips - 5 x 10 - Body weight, in combination with
Push Ups 5 x 10 - feet on the bench, hands on the floor
Hanging Leg Lifts - 2 x 25 in combination with
Slant Board Crunches 1 x 50
This was a Fun workout.
Posted in Training
Tuesday, August 21st, 2007
Tuesday, August 21, 2007, 18 Days Until the 2007 NGA 8th Annual Pro Am World Cup, Atlanta
Weight: 150 pounds. (Weight is not an issue in Pro Masters competitions)
We continued the Widow-Maker Power Workout today and it almost made my wife a Widow.
Widow-Maker Power Workout
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.
Day Two - Legs and Calves
Leg Press
6 x 6 - 300 pounds
1 x 40 - 200 pounds
Smith Machine Squats
6 x 6 - 250 pounds
1 x 30 - 150 pounds
Leg Curls
5 x 8 - 110 pounds
Leg Extensions
4 x 10 - 150 pounds
Seated Calf Extensions
3 x 25 - 150 pounds
Standing Calf Raises
3 x 25 - Body Weight
After this session, we limped to the locker room.
Posted in Training
Monday, August 20th, 2007
Monday, August 20, 2007, 19 Days Until My First Master Pro Contest
Stage shots from the 2007 NPC Alabama State Championships, Birmingham, August 18th
http://bodybuildingsenior.com/photos2007.htm
Results:
Super Grand Master 60+ ”Old Navy” Division - First Place (2007 NPC Mr. Alabama Masters 60+)
Open Men’s Lightweight Class - Fourth Place
After a great weekend with my face buried in the food trough, I’m back on my contest prep diet for my first Master Pro show in less than three weeks. The 2007 NGA Pro Am World Cup in Atlanta on September 8th, will actually be my second Pro Show. In May, I was the Guest Poser at the 2007 NGA Mountain States Regional Championship in Salt Lake City, Utah. Immediately after that show ended, I stepped back on stage and competed in the 2007 NGA Olympic Gold Junior Pro Championships, for first time Pros and placed Third. I didn’t accept the prize money, but did accept the trophy, a fine leather jacket. Since I didn’t accept the prize money, I was able to compete last weekend in my final amateur show, the 2007 NPC Alabama State Championships in Birmingham. It was great way to end my amateur career by winning the “Old Navy” Super Grand Masters Class to claim the title, “Mr Alabama Masters,” in front of a home crowd. Very satisfying.
Now, that trophy and my trophy for placing Fourth in the Open Men’s Lightweight Class is on a shelf, to gather dust, along with the rest of my statues.
Today, I continued my preparation for my Master Pro debut with a workout plan I dusted off and decided to use again for the next four weeks.
Widow-Maker Power Workout
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.
Day One
Incline Bench Dumb Bell Press
6 x 6 - 60 pound dumb bells
1 x 20 - 50 pound dumb bells
Flat Bench Dumb Bell Press
6 x 6 - 60 pound dumb bells
1 x 20 - 50 pound dumb bells
High Pulls (wide grip upright row, pulling the cable to your forehead)
4 x 4 - 60 pounds
Laterals
3 x 8 - 25 pound dumb bells
Triceps Press Downs
4 x 10 - 75 pounds
Decline Dumb Bell Extensions
4 x 8 - 25 pound dumb bells
Hanging Leg Raises
2 x 25
Slant Board Crunches
2 x 25
A great workout.
Posted in Training
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