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
Thursday, October 18th, 2007
Thursday, October 18, 2007 - 16 Days Until My Final Pro Show of the Year
Weight: 150.6 (Holding)
Today my training partner turned 48, so we celebrated with HITT Cardio.
Hanging Leg Lifts
3 x 25
1 x 25 holding a 5-pound dumbbell between our feet
Slant Board Crunches
2 x 25
Ball Crunches
2 x 25
Flat Mat Stretches
Heavenly
HITT Cardio
5-minute warm up
5-20 second splits at 10 degree elevation, 10 mph speed, 40-seconds rest between splits
20-minute cool down, moderate elevation and speed
Two other athletes wanted to try HITT Cardio, so I marched the three of them, including my training partner, through their paces. We drew a small crowd of cheerers as the four of us went through the splits. The 22 year-old nearly puked. LOL
Posted in Training
Wednesday, October 17th, 2007
Wednesday, October 17, 2007 - 17 Days Until My Final Pro Show of the Year
Weight: 150.6
We didn’t do that many exercises today, but, what we did do Rocked!
Back and Biceps
Duel Pulley Rows
4 x 5 - 70 pounds
Dead Lifts
4 x 5 - 200 pounds
Weighted Pull Ups
4 x 5 - 25 pound plate strapped
“I Go, You Go” Barbell Curls
4 x 5 - 70 pounds
Preaches Curls
4 x 5 - 60 pounds
Stair Climber
20 minutes - moderate speed
Elliptical
20 minutes - moderate tension and elevation
Posted in Training
Tuesday, October 16th, 2007
Tuesday, October 16, 2007 - 18 Days Until the 2007 FAME North American Championships, Miami, FL
Weight: 150.8
My training partner and I had a non-weight training workout, a real heart pumper.
Hanging Leg Lifts
8 x 25 (200 reps)
Alternating Unsupported Sit Ups and Crunches
8 x 25 (200 reps)
Skip Rope
3 x 100 (300 reps)
Cardio
30 minutes of 10 degree elevated, 4.5 speed Tread Mill - Power Walk
Posted in Training
Monday, October 15th, 2007
Monday, October 15, 2007 - 19 Days Until the 2007 FAME North American Championships, Miami, FL
Weight: 151.0
My training partner will return tomorrow. The saying goes, “Real Men Squat On Monday.” So, I did.
Legs and Calves
Leg Press
4 x 5 - 350 pounds
Hack Squat
4 x 5 - 350 pounds
Leg Extensions
4 x 5 - 200 pounds
Hamstring Curls
4 x 5 - 130 pounds
Hip Adduction
4 x 10 - 305 pounds
Hip Abduction
4 x 10 - 305 pounds
Donkey Press Calve Raises
4 x 25 - 200 pounds
Standing Calve Raises
4 x 25 - Body Weight
Kick Butt Legs Workout!
Posted in Training
Saturday, October 13th, 2007
Saturday, October 13, 2007 - 20 Days Left to Train for My Final Pro Show of the Year.
Weight: 150.4
Today I met one of my Distance Personal Training clients in the gym for a one-on-one workout. Normally, Damon trains in the afternoon at another gym with training plans I provide. At least once a month, we workout together so I can check on his progress and provide feedback.
Chest and Triceps
Bar Bell Bench Press
3 x 5 - 215 pounds
3 x 10 - Dips
Incline Bar Bell Bench Press
3 x 5 - 175 pounds
3 x 10 - Dips
Decline Bar Bell Bench Press
3 x 5 - 205 pounds
3 x 10 - Dips
Dumb Bell Bench Fly’s
3 x 5 - 55 pound dumb bells
3 x 10 - Dips
Triceps Rope Pull Down
3 x 10 - 88 pounds
3 x 10 - Dips
Decline Bench Bar Bell Skull Crushers
3 x 10 - 85 pounds
3 x 10 - Dips
Incline, moderate speed Tread Mill
20 minutes
We both enjoyed this workout. Damon weighs about 25 pounds more than me, but we worked the same weights. He is 42.
Posted in Training
Friday, October 12th, 2007
Friday, October 12, 2007 - Three Weeks Until My Final Pro Show of the Year
Weight: 151.0 (After a Re-Feed Day)
My training partner is out of town, so I took the day off for rest and recovery. Tomorrow (Saturday), I am meeting one of my Distance Personal Training clients at the gym to go over his new training plan. I will do a chest and triceps workout with him. I’m feeling great. I’m looking hard and lean. I believe I will come in my best ever on November 3rd in Miami.
Posted in Training
Wednesday, October 10th, 2007
Wednesday, October 10, 2007 - 24 Days Until My Final Pro Show of the Year
Weight: 150.4
Today we focused on back, biceps and shoulders. We combined pull ups and push ups with each set. Fun. My training partner gave me the best compliment when he said, “You know, Scott, I never used to sweat when I worked out.” Ha.
Back, Biceps and Shoulders
Cable Lat Pull Down
3 x 5 - 160 pounds
3 x 5 pull ups
3 x 5 push ups
Seated Machine Rows
3 x 5 - 160 pounds
3 x 5 pull ups
3 x 5 push ups
Machine Shoulder Press
3 x 5 - 125 pounds
3 x 5 pull ups
3 x 5 push ups
Seated Dumb Bell Laterals
3 x 5 - 25 pound dumb bells
3 x 5 pull ups
3 x 5 push ups
Seated Dumb Bell Extensions
3 x 5 - 25 pound dumb bells
3 x 5 pull ups
3 x 5 push ups
Dumb Bell Shrugs
3 x 5 - 60 pound dumb bells
3 x 5 pull ups
3 x 5 push ups
I Go, You Go Bar Bell Curls
3 x 5 - 50 pound bar bell
3 x 5 pull ups
3 x 5 push ups
Machine Biceps Curls
3 x 5 - 125 pounds
3 x 5 pull ups
3 x 5 push ups
We did 120 pull ups and 120 push ups during our workout today. A nice bonus.
Posted in Training
Tuesday, October 9th, 2007
Tuesday, October 9, 2007 - 25 Days Until My Final Pro Show of the Year
Weight: 151.2
We joined the 600 Club today. We did 600 reps in one workout.
Abs and Cardio
Hanging Leg Lifts
4 x 25
Slant Board Crunches
1 x 25 - tossing a 4 pound ball
1 x 25 - tossing a 6 pound ball
2 x 25 - tossing a 8 pound ball
Ball Crunches
1 x 25
Sit ups - No feet hooked
1 x 25
Weighted Machine Crunches
2 x 25
Skip Rope
3 x 100 speed skips
Wheeeeoooooottt!
Posted in Training
Monday, October 8th, 2007
Monday, October 8, 2007 - 26 Days Until My Final Pro Show of the Year
Weight: 152.0 (After a re-feed day)
Today, I began a slow carb-control contest cutting diet for my show on November 3rd. I plan to bring myself below my desired contest weight and then carb up and fill out for the competition, hopefully at around 150.0 pounds. That’s the plan.
Legs and Calves
Donkey Leg Press
6 x 270; 6 x 300; 6 x 350
Hack Squat
6 x 270; 6 x 300; 6 x 350
Walking Lunges
2 x 25 lunges, carrying two 25-pound dumb bells
Leg Extensions
6 x 150; 6 x 160; 6 x 180
Seated Leg Curls
6 x 130; 6 x 140; 6 x 150
Donkey Leg Press Calve Raises
3 x 25 - 275 pounds
Standing Calve Raises
3 x 25 - body weight
We left the gym, walking like a Duck!
Posted in Training
Saturday, October 6th, 2007
Saturday, October 6, 2007 - Four Weeks from Today - My Final Pro Show of the Year
Weight 150.0
While some good friends and fellow iron workers are competing today in Cape Cod, Pennsylvania, Atlanta and a few other places (it’s a busy weekend for bodybuilding competitions), my training partner and I decided to hit the gym for an early morning workout.
Chest and Triceps
Incline Bench Dumb Bell Press
3 x 5 - 65 pounds
3 x 10 Dips
Flat Bench Dumb Bell Press
3 x 5 - 80 pounds
3 x 10 Dips
Decline Bench Dumb Bell Press
3 x 5 - 70 pounds
3 x 10 Dips
Flat Bench Cable Flies
3 x 5 - 25 pounds
3 x 10 Dips
Triceps Rope Pull Down
3 x 5 - 50 pounds
3 x 10 Dips
Triceps Biceps Pull Down
3 x 5 - 50 pounds
3 x 10 Dips
Great Pumps - Great Workout.
Posted in Training
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