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 October, 2007
Wednesday, October 31st, 2007
Wednesday, October 31, 2007 - Three More Days!
Weight: 145.6
Winding down from my contest prep, we spent the morning on circuit training. We did low weight, high reps exercises to bring on a pump. My training partner continued his workout doing cardio and I went to the aerobics studio to work on my posing. I leave for Miami at 7:00 AM tomorrow. I will carb load on Thursday and Friday, cut water on Friday evening and after a hearty breakfast on Saturday morning, I’ll step up to face the other Men’s Masters 55+ Pros. Rock and Roll!
Posted in Training
Wednesday, October 31st, 2007
Wednesday, October 31, 2007 - Three More Days!
Weight: 145.6
Winding down from my contest prep, we spent the morning on circuit training. We did low weight, high reps exercises to bring on a pump. My training partner continued his workout doing cardio and I went to the aerobics studio to work on my posing. I leave for Miami at 7:00 AM tomorrow. I will carb load on Thursday and Friday, cut water on Friday evening and after a hearty breakfast on Saturday morning, I’ll step up to face the other Men’s Masters 55+ Pros. Rock and Roll!
Posted in Training
Tuesday, October 30th, 2007
Tuesday, October 30, 2007 - Four More Days!
Weight: 145.2 pounds
Today my training partner and I focused on abs and cardio. We did 100 hanging leg lifts, 50 pull ups, 50 slant board crunches and 50 sit ups (no foot support). We also did 30 minutes of moderate speed, moderate elevation tread mill. While he did 200 skip ropes, I did some leg flexes and poses.
After the workout, I did a full body shave and exfoliation. I use Dream Tan’s Body Exfoliator. It’s a good product. I will have my first professional spray tan applied after work today and a second coat tomorrow. I leave for Miami at 7:00 AM on Thursday. I was asked to arrive a day early to help set up the inaugural Master Pro competitions.
Posted in Training
Monday, October 29th, 2007
Monday, October 29, 2007 - Five More Days!
Yesterday, friend and fellow pro competitor Dr, Brian Cressman, M.D., came over with his wife for a practice posing session. While Brian and I went through our symmetry and mandatory rounds, his wife video taped us so we could watch afterwards and critique our posing style and form. This was fun and a good way to prepare for Saturday’s competition. Brian will compete in the Men’s Master Pro 40-55 class and I am entered in the Men’s Master Pro 55+ class.
Weight: 145.8
Chest and Triceps
Dumb Bell Flat Bench Press
1 x 6 - 55 pound dumb bells
1 x 6 - 60 pound dumb bells
1 x 6 - 65 pound dumb bells
1 x 6 - 75 pound dumb bells
Dips
4 x 10
Dumb Bell Incline Bench Press
1 x 6 - 50 pound dumb bells
1 x 6 - 55 pound dumb bells
2 x 6 - 60 pound dumb bells
Dips
4 x 10
Dumb Bell Decline Bench Press (Press - Flies Combo Sets)
4 x 6 - 35 pound dumb bells
Dips
4 x 10
Angle Bar Triceps Push Downs
1 x 6 - 60 pounds
1 x 6 - 65 pounds
1 x 6 - 70 pounds
1 x 6 - 75 pounds
Push Ups
4 x 10
Rope Triceps Pull Downs
4 x 6 - 60 pounds
Push Ups
4 x 10
Cardio
20 minutes, moderate speed, moderate elevation tread mill
Posing Practice
2 rounds of symmetry and mandatory poses
I’m feeling great. I’m upbeat and focused. I’ve cut carbs and will load them later in the week. Water and salt are high. I’m in the zone. I’m confident I will be my best ever for this one.
Posted in Training
Friday, October 26th, 2007
Friday, October 26, 2007 - One Week!
Weight: 147.0
Legs and Calves
Smith Machine Squats
1 x 5 - 275 pounds
1 x 5 - 275 pounds
1 x 5 - 300 pounds - Personal Best
Leg Press
4 x 8 - 250 pounds
Leg Extensions
4 x 8 - 150 pounds
Hamstring Curls
4 x 8 - 100 pounds
Donkey Press Calves Raises
3 x 25 - 250 pounds
Standing Calves Raises
3 x 25 - Body weight
Cardio
20 minutes on the tread mill with moderate speed and moderate elevation.
This was my last Legs workout before my contest in one week. I will return to the gym tomorrow to do 60-minutes of cardio. Next week, I’ll train on Monday, Tuesday and Wednesday only.
Posted in Training
Thursday, October 25th, 2007
Thursday, October 25, 2007 - Nine Days!
Weight 146.6 (Perfect. I will carb up next week to 150.0)
Abs and Cardio
Hanging Leg Lifts
4 x 25
Pull Ups
5 x 10 (Wide, narrow and hammer grip)
Slant Board Crunches
1 x 25 - Tossing a 6 pound ball
1 x 25 - Tossing an 8 pound ball
Weighted Machine Crunches
2 x 25 (Two machines)
Cable Rope Pull Down Kneeling Crunches
2 x 25 - 50 pounds
Skip Rope
1 x 200 Speed skips
HITT Cardio
25 minutes - Five speed splits, 12 degree incline, speed 10
Great Workout. Tomorrow I’ll do a final Legs workout before my contest on November 3rd.
Posted in Training
Wednesday, October 24th, 2007
Wednesday, October 24, 2007 - 10 Days!
Weight: 147.0 pounds
I didn’t even say, “Good Morning,” to my training partner. I just said, “Lets get to work!” And we did. We combined push ups, pull ups or dips with each exercise. His comment at the end of the session, “That was a great workout.” It was.
Lat Pull Downs
3 x 5 - 150 pounds
Push Ups
3 x 10
Seated Cable Rows
8 x 8 - 110 pounds
Push Ups
8 x 10
Incline Barbell Press
3 x 5 - 150 pounds
Dips
3 x 10
Dumb Bell Bench Press
8 x 8 - 50 pound dumb bells
Dips
8 x 10
Lateral Raise
2 x 5 - 25 pound dumb bells
Pull Ups
2 x 10
Dumb Bell Shrugs
4 x 8 - 65 pound dumb bells
Push Ups
4 x 10
Biceps Curls
2 x 5 - 35 pound dumb bells
Machine Preacher Curls
4 x 8 - 100 pounds
Triceps Press Down
2 x 5 - 65 pounds
Push Ups
2 x 10
In addition to the weight training, we did 170 push ups, 110 dips and 20 pull ups. Sweet.
Posted in Training
Tuesday, October 23rd, 2007
Tuesday, October 23, 2007 - 11 More Days!
Weight: 148.2 pounds
Abs and Cardio
Hanging Leg Lifts
8 x 25 - 200 reps
Slant Board
2 x 25 Crunches - 50 reps
1 x 25 Sit Ups - 25 reps
1 x 50 Crunches/Sit Ups - 50 reps
Ball
2 x 50 Crunches - 100 reps
Skip Rope
1 x 300 - 300 reps
We did a total of 725 reps. Sweet
Cardio
25 minutes of tread mill, 12 degree angle, 4.0 speed.
A good session. Fun stuff.
Posted in Training
Monday, October 22nd, 2007
Friday and Saturday, October 19-20, 2007 - Atlanta
I drove from Birmingham, Alabama to Atlanta, Georgia on Friday afternoon. After spending a pleasant evening with a fellow competitor and friend, Melt Harrell, I arrived the next morning at Atlanta Fitness, an old-school, spartan gym located in Tucker, Georgia, a suburb of Atlanta, to meet with Alan Bailey, a natural Pro bodybuilder and outstanding poser.
Alan owns “Muscle Elements” (born2train@hotmail.com) and in addition to being a world-class bodybuilder, he trains men and women for their competitions. I asked Alan to help me with my posing for my next contest in two weeks. We worked on transitions, positions and timing. After our two-hour session, I was very tired and very happy. I will present better at the FAME North American Championships in Miami on November 3rd, thanks to Mr. Bailey.
Monday, October 22, 2007 - 12 Days Until My Final Pro Show of the Year
Weight: 149.2 pounds
Legs, Calves and Cardio
Rack Squats
4 x 8 - 225 pounds
Leg Extensions
4 x 8 - 170 pounds
Hamstring Curls
4 x 8 - 140 pounds - negative pressure
Walking Lunges
2 x 25 steps - carrying 30 pound dumb bells
Seated Calves Press
3 x 25 - 175 pounds
Standing Calves Press
3 x 25 - body weight
Stationary Bike
25 minutes - 85 rpm, 8-12 level
It was a great way to start the week.
Posted in Training
Friday, October 19th, 2007
Friday, October 19, 2007 - Two Weeks Until My Final Pro Show of the Year
Weight: 149.2
We focused on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. We combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun.
Hammer Strength
Iso-Lateral Wide Chest Press
4 x 5 - 240 pounds
Dips 3 x 10
Iso-Lateral Super Incline Press
4 x 5 - 160 pounds
Dips 3 x 10
Iso-Lateral Bench Press
4 x 5 - 150 pounds
Dips 3 x 10
Peck Fly Machine
4 x 5 - 75 pounds
Dips 3 x 10
Triceps Pushdown
4 x 5 - 75 pounds
Dips 3 x 10
Decline Barbell Skull Crushers
4 x 5 - 60 pound barbell
Dips 3 x 10
Doing 180 full dips added intensity to the workout.
Cardio - 30-minutes on the tread mill, 5% elevation, 5 mph speed.
Posted in Training
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