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 September, 2007
Friday, September 28th, 2007
Friday, September 28, 2007, Five Weeks Until My Final Contest of the Year
Weight: 151.0
The Griffin - High Intensity Power Training Plan
Week Two - Day Five
This was a non-weight training day and we focused on abs and body weight work
Hanging Leg Lifts - 4 x 25 (holding a five pound dumb bell between our feet)
Slant Board Crunches - 4 x 25 (throwing a six pound ball back and forth)
Pull Ups - 5 x 12 (I added 10 pull ups over last week)
Ball Crunches - 4 x 25
Dips 4 x 25
Push Ups 5 x 20
My new training partner is a hard worker. It was a good week.
Posted in Training
Thursday, September 27th, 2007
Thursday, September 27, 2007 - Five Weeks Until My Final Contest for 2007
Weight: 152.0
The Griffin - High Intensity Power Training Plan
Week Two, Day Four - Legs
Leg Press
2 x 15 - 350 pounds (+50 pounds from last week) Personal Best
2 x 25 - 300 pounds (+50 pounds from last week) Personal Best
Hack Squats
2 x 15 - 250 pounds (+50 pounds from last week)
1 x 30 - 200 pounds (+25 pounds from last week)
Lunges (Each Leg)
2 x 9 - 200 pounds (+25 pounds from last week)
1 x 20 - 175 pounds (+25 pounds from last week)
Leg Curls
3 x 9 - 130 pounds (+5 pounds from last week)
Leg Extensions
3 x 9 - 175 pounds (+15 pounds from last week)
Donkey Press Calves Raises
3 x 25 - 225 pounds (+25 pounds from last week)
Standing Calves Raises (Body Weight + 25 Pound Dumb Bells)
3 x 25
Stairs
One step at a time speed sprints - 10 flights up, 10 flights down
My new training partner did the same number of reps for all exercises while lifting lighter weights.
Posted in Training
Wednesday, September 26th, 2007
Wednesday, September 26, 2007 - Training for My Final Pro Show of the Year on November 3rd
Weight: 152.0 (After a Re-feed Day)
I have taken on a new training partner. Ed is 48, 6.0′, 225 pounds. I will help him lose weight and firm his muscles and he will push me to lift heavier. Win, Win. Today we started with a non-weight training session.
Hanging Leg Lifts - 4 x 25
Push Ups - 5 x 20 (normal grip, narrow grip, hammer grip - elevated feet)
Slant Board Crunches - 4 x 25
Full Sit Ups - 2 x 25 (free-style, without hooking our feet)
Skip Rope - 100 Skips
Mat stretches (felt great)
An easy day in which to get to know each other. Tomorrow, we will do LEGS. LOL
Posted in Training
Tuesday, September 25th, 2007
Tuesday, September 25, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd.
Weight: 150.0
The Griffin - High Intensity Power Training Plan
Week Two, Day Two - Back and Biceps
Pull Ups - 5 x 11 (wide, narrow, biceps and hammer grip) (+5 over last week)
Seated Cable Rows - 4 x 9 - 140 pounds (+15 pounds over last week)
Lat Cable Pull Downs - 4 x 9 - 140 pounds (+10 pounds over last week)
Rack Dead Lifts - 2 x 20 - 185 pounds (+25 pounds over last week)
Bar Bell Curls - 5 x 5 - 50 pounds (I go, you go, with a partner)
Incline Dumb Bell Curls - 2 x 9 - 25 pounds (-5 pounds less than last week)
Hammer Curls - 2 x 15 - 25 pounds (same as last week)
Nice weight increases on most sets. Good pump today.
Posted in Training
Monday, September 24th, 2007
Monday, September 24, 2007 - Six Weeks Until My Final Pro Show of the Year
Weight: 151.0
I am now training solo. Eric, my training partner, has a new position at his job that requires him to be in his office by 7:30 AM. I train from 6:30-8:00 AM Monday - Friday. I will train alone while I look over the morning crowd at my gym to see if there’s someone who shares my passion and intensity. A few guys have approached me in the past about working with me, but, after watching them train, I don’t think they are serious enough athletes. If I have to continue alone, I’ll just ask for a spot now and then. No problem.
Griffin Power Workout Training Plan
Week Two - Day One: Chest, Delts and Triceps
Freemotion Dual Cable Cross - with a bench pushed up against the machine
Incline Dumb Bell Flys - 4 x 9 - 80 pounds
Flat Bench Dumb Bell Flys - 4 x 9 - 80 pounds
Decline Bench Dumb Bell Flys - 3 x 15 - 35 Pound Dumb Bells
Flat Bench Dumb Bell Press - 3 x 9 - 65 Pound Dumb Bells (+ 5 pounds from last week)
Dips 3 x 15
Standing Lateral Raises - 4 x 9 - 30 Pound Dumb Bells (+ 5 pounds from last week)
Bent Over Lateral Raises - 3 x 9 - 45 Pound Dumb Bells (+5 pounds from last week)
Triceps Press Down - 2 x 9 - 75 Pound Dumb Bells (+5 pounds from last week)
Seated Triceps Extensions - 60 Pound Dumb Bell
Weighted Machine Crunches - 2 x 25 - 70 Pounds
Posted in Training
Friday, September 21st, 2007
Friday, September 21, 2007, Six Weeks Until My Final Contest of the Year
Weight: 150.4
The Griffin - High Intensity Power Training Plan
Week One - Day Five
This was a non-weight training day and I focused on abs, pull ups and cardio.
Hanging Leg Lifts - 4 x 25
Slant Board Crunches - 1 x 100
Assisted Weighted Pull Ups - 4 x 25
Prone Leg Raises - 4 x 25
Moderate Speed, Elevated Tread Mill - 20 minutes.
Everything hurts. It was a good week.
Posted in Training
Thursday, September 20th, 2007
Thursday, September 20, 2007 - 44 Days Until My Final Contest for 2007
Weight: 149.4
The Griffin - High Intensity Power Training Plan
Week One, Day Four - Legs
Leg Press
2 x 15 - 300 pounds
1 x 50 - 250 pounds
Hack Squats
2 x 15 - 200 pounds
1 x 30 - 175 pounds
Lunges (Each Leg)
2 x 9 - 175 pounds
1 x 20 - 150 pounds
Leg Curls
3 x 9 - 125 pounds
Leg Extensions
3 x 9 - 160 pounds
Donkey Press Calves Raises
3 x 25 - 200 pounds
Standing Calves Raises (Body Weight + 25 Pound Dumb Bells)
3 x 25
Stair Climber
20 Minutes - Moderate Speed
Well, now that was Fun!
Posted in Training
Wednesday, September 19th, 2007
Wednesday, September 19, 2007 - Training for the 2007 FAME US Nationals - North American Championships, Miami, Florida, November 3rd, Master Pro 55+ Class
The Griffin Training Plan - Week One, Day Three
Today was a non-weight training day and I used the time to work on abs, cardio, push ups and posing.
Hanging Leg Lifts - 4 x 25
Machine Crunches - 2 x 25
Slant Board Crunches - 2 x 25
Push Ups - 4 x 25
Elliptical Trainer - 30 minutes
Practice Posing - 20 minutes
I am looking forward to tomorrow, my first legs workout in two weeks.
Posted in Training
Tuesday, September 18th, 2007
Tuesday, September 18, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd.
Weight: 150.4
Today, I trained solo, as my training partner is still under the weather.
The Griffin - High Intensity Power Training Plan
The Griffin (Greek, Persian, “lion-eagle”) is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the “King of the Beasts” and the eagle the “King of the Air,” the griffin was thought to be an especially powerful and majestic creature.
Week One - Go to positive failure on all sets and rest 90-seconds between sets.
Day Two - Back and Biceps
Pull Ups - 5 x 10 (wide, narrow, biceps and hammer grip)
Seated Cable Rows - 4 x 9 - 125 pounds
Lat Cable Pull Downs - 4 x 9 - 130 pounds
Rack Dead Lifts - 2 x 20 - 160 pounds
Dumb Bell Curls - 2 x 9 - 40 pounds
Incline Dumb Bell Curls - 2 x 9 - 35 pounds
Hammer Curls - 2 x 15 - 25 pounds
I managed to increase my weight by 5 pounds on most sets. The Dead Lifts Killed.
Posted in Training
Monday, September 17th, 2007
Monday, September 17, 2007 - Seven weeks until my final pro show of the year
2007 FAME US Nationals - North American Championships, Miami, November 3rd,
Men’s Master Pro 55+ class
Weight: 148.0
The Griffin - High Intensity Power Training Plan
The Griffin (Greek, Persian, “lion-eagle”) is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the “King of the Beasts” and the eagle the “King of the Air,” the griffin was thought to be an especially powerful and majestic creature.
Week One - Since our training was limited last week due to my training partner’s illness and my contest prep, we restarted the plan today.
Day One - Chest, Deltoids & Triceps
Incline Dumbbell Press - 4 x 9 - 60 pound dumbbells
Flat Bench Dumbbell Press - 3 x 9 - 65 pound dumbbells
Dips - 3 x 15
Lateral Raises - 4 x 9 - 25 pound dumbbells
Bent Over Lateral Raises - 3 x 9 - 50 pound dumbbells
Dumbbell Flyes - 3 x 15 - 45 pound dumbbells
Close Grip Bench Press - 2 x 9 - 120 pounds
Triceps Press Downs - 2 x 9 - 75 pounds
Decline Barbell Skull Crushers - 2 x 15 - 70 pounds
Incline Bench Crunches - 2 x 25
Hanging Leg Lifts - 2 x 25
We increased the weight on each exercise from last week by five pounds. Sweet.
Posted in Training
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