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
Sunday, August 19th, 2007
Sunday, August 19, 2007
2007 NPC Alabama State Bodybuilding, Figure and Fitness Championships, August 18, Birmingham Alabama
Results:
Men’s Master 60+ - First Place (2007 NPC Mr. Alabama Masters)
Open Men’s Lightweight - Fourth Place
70 outstanding men and women athletes stepped up on stage to compete in the NPC Alabama State Championships. The winners of each class became 2007 NPC Mr. or Ms. Alabama. The show was also a NPC National Qualifier, with the winners of each class invited to compete in the NPC National Championship for the next two years.
The competition was intense in this non-tested event. Every athlete brought their “A” Game to the stage.
There were nine NPC judges from Louisiana, Florida, Tennessee, Mississippi and Alabama. The contest started on time and ran smoothly, except for a little trouble with the music system. That happens, but everyone was “cool” about it.
This was my final amateur contest and I did manage to show up in the best shape of my life. Many of my fellow competitors and a number of people in the audience, who saw me at this show last year commented that I looked better than I did in 2006, when I placed 2nd in the Masters Class.
I had a good time performing a new posing routine and the audience responded in kind. All of the other routines were 60-seconds. The promoter allowed me to do my full 90-seconds version. Sweet
My senior grand master 60+ class was called the “Old Navy” division, because three years ago, I pestered the promoter, who is also the NPC State Chairman, to include a 60+ division in the State Championship. Last year he did, and said it will always be called the “Old Navy” division. So, my name is already on the trophy. It says, “2007 NPC Alabama State Championships-Old Navy-1st Place.” Also Sweet.
I will enjoy my two trophies today, along with some excellent meals, and then put the trophies on a shelf, forget about them, and continue training on Monday for my first Master Pro Show, the 2007 NGA Pro Am World Cup in Atlanta in three weeks
Posted in Training
Friday, August 17th, 2007
Friday, August 17, 2007 - Check In & Weigh In Day
Weight: 148.0 pounds Target 150.0
Today, I woke up hard and full after a high carbohydrates day yesterday. More of the same today. I pumped up and practiced posing at home this morning. I took a half-day of vacation from work and will leave the office at 1 PM. I will have my second spray tan applied this afternoon and head for the host hotel to check in at 6 PM. After my weigh in, I’ll eat my last meal of the day. I’ll also practice my symmetry, mandatory rounds and individual posing routine again tonight.
Prejudging starts at 10 AM on Saturday and the evening show at 7 PM. I’m as prepared as I can be. Someone is going to have to show up who is better to beat me. I have no control over that. I’ve done my job.
Posted in Training
Thursday, August 16th, 2007
Thursday, August 16, 2007 - Check In Tomorrow
Weight: 146.6 Target 150.0
After four days of low carbohydrates, I began two days of load today to fill my muscle bellies and bring my contest weight to 150.0. I am consuming 300 grams of high glycemic carbohydrates and 150 grams of protein, all spread over six meals. I should look pretty “full” tomorrow and then my nutrition coach, Eric Brugh, and I will decide what to do on Friday. I’m keeping my water and salt high today.
This morning, after a pump up and posing practice, I did a full-body shave and exfoliation to prepare for my first professional spray tan this evening. I will have a second coat applied on Friday and then put on a coat of Dream Tan II at the venue on Saturday morning. That should make me dark enough for the competition.
I’m feeling confident, energetic and ready to Rock & Roll.
Posted in Training
Thursday, August 16th, 2007
Thursday, August 16, 2007 - Check In Tomorrow
Weight: 146.6 Target 150.0
After four days of low carbohydrates, I began two days of load today to fill my muscle bellies and bring my contest weight to 150.0. I am consuming 300 grams of high glycemic carbohydrates and 150 grams of protein, all spread over six meals. I should look pretty “full” tomorrow and then my nutrition coach, Eric Brugh, and I will decide what to do on Friday. I’m keeping my water and salt high today.
This morning, after a pump up and posing practice, I did a full-body shave and exfoliation to prepare for my first professional spray tan this evening. I will have a second coat applied on Friday and then put on a coat of Dream Tan II at the venue on Saturday morning. That should make me dark enough for the competition.
I’m feeling confident, energetic and ready to Rock & Roll.
Posted in Training
Thursday, August 16th, 2007
Thursday, August 16, 2007 - Check In Tomorrow
Weight: 146.6 Target 150.0
After four days of low carbohydrates, I began two days of load today to fill my muscle bellies and bring my contest weight to 150.0. I am consuming 300 grams of high glycemic carbohydrates and 150 grams of protein, all spread over six meals. I should look pretty “full” tomorrow and then my nutrition coach, Eric Brugh, and I will decide what to do on Friday. I’m keeping my water and salt high today.
This morning, after a pump up and posing practice, I did a full-body shave and exfoliation to prepare for my first professional spray tan this evening. I will have a second coat applied on Friday and then put on a coat of Dream Tan II at the venue on Saturday morning. That should make me dark enough for the competition.
I’m feeling confident, energetic and ready to Rock & Roll.
Posted in Training
Wednesday, August 15th, 2007
Wednesday, August 15, 2007 - Three Days Until the 2007 NPC Alabama State Championships
Weight: 146.6 Target 150.0
I am in the fourth and final day of my low carbohydrates pre-contest diet. Tomorrow, I begin a two day load to fill out for the contest. My weigh in is Friday between 6 - 8 PM. I am competing in the Open Men’s Lightweight Class and I’m sure I’ll make the 154 1/4 pounds weight limit with no trouble.
I am also competing in the Men’s Masters 50+ & Men’s Masters 60+ Classes.
Today, I did a pre-judging type pump up and practice posing session. I will do another pump up and practice posing session this evening.
I am feeling more and more excited as the day approaches. I know I am going to have fun and that’s what matters. I enjoy competing. All that work, for about eight minutes on stage. Is it worth it? Oh, yes!
Posted in Training
Tuesday, August 14th, 2007
Tuesday, August 14, 2007, Four Days Until My Final Amateur Contest
Weight: 146.8 Target: 150.0
I’m in the third of four low carb days and I’m really looking forward to loading up on Thursday and Friday for Saturday’s contest.
Today we continued circuit training. We did 25 reps of 18 different exercises, covering all body parts. While my partner did leg extensions, leg curls and calve raises, I stood by and flexed my quads and stretched my hams, since I am not doing lower body work this week.
I continued the workout with a moderate hitt cardio session and two practice posing rounds.
I’m feeling great. Even with my low carb cycle, I had good energy and strength during my workout.
Posted in Training
Monday, August 13th, 2007
Monday, August 13, 2007, Five Days Until My Next Contest
Weight: 147.0 pounds Target: 150.0 pounds
I am on the second day of a four-day low-carb cycle. My protein is high and my water is high. I continue salting each meal, but will cut that soon. On Thursday and Friday, I will do two high carb days and add a creatine load. I’m feeling great and am looking lean and hard. I’m confident it’s all going to come together nicely for prejudging on Saturday.
Today my training partner and I did circuit training. We worked several machines with sets of 20-25 reps with moderate weight. After, I did 20 minutes of moderate speed, level tread mill. Tonight I will go through three practice posing rounds - I am competing in three classes at this show.
Here are a couple of shots taken on Saturday, one week out from the competition.
Posted in Training
Friday, August 10th, 2007
Friday, August 10, One Week Until My Weigh In
Weight: 147.4 pounds Target 150.0 pounds
As this is my high carbs day, after three low carb days, I should see a slight weight gain tomorrow and look a little harder and leaner. My plan is to come up to my contest weight, instead of dropping down to the weight, as I usually do.
A business commitment kept me from the gym this morning. I will go on Saturday to do a light workout, some cardio and posing practice.
I’m feeling pretty good about my contest next week. I may just come in the best I ever have as I compete in my final amateur show, the 2007 NPC Alabama State Championship in Birmingham on August 18th.
Posted in Training
Thursday, August 9th, 2007
Thursday, August 9, 2007, 8 Days Until My Weigh-In.
Weight: 147.4 pounds Target: 150.0 pounds
Today I had my final 8 x 8 workout. Tomorrow, my training partner will do legs and calves, while I practice pose and do abs and cardio. I don’t do any heavy legs work a week before a contest. On Monday, we will begin a week of circuit training, using light weights and lots of reps to “pump up” and harden before my contest on Saturday. I will also increase my posing practice and cardio. My training partner will go along for the ride.
Shoulders, Back and Biceps Training
Smith Machine Military Press - 3 x 8 - 100 pounds
Push Ups - 3 x 8
Smith Machine Shoulder Raises - 3 x 8 - 100 pounds
Push Ups - 3 x 8
Dumb Bell Shrugs - 3 x 16 - 60 pound dumb bells
Push Ups - 3 x 8
Hammer Strength Iso-Lateral Rows - 3 x 8 - 200 pounds
Push Ups - 3 x 8
Dumb Bell Curls - 3 x 8 - 25 pounds (standing and incline)
Push Ups - 3 x 8
Bar Bell Curls (I Go, You Go) - 10 x 5 - 50 pounds (10 sets of 5 reps, back and forth)
Push Ups - 1 x 10
Pull Up Curls - 3 x 8 - Palms facing towards you for the curl
Push Ups - 3 x 8
Tread Mill - 20 minutes of flat, moderate speed (3.5)
Great Workout.
Posted in Training
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