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."
|
|
Archive for March, 2008
Monday, March 31st, 2008
Monday, March 31, 2008, 11 Weeks Until the 2006 FAME World Championships and Pro Showdown, June 14, Toronto
I judged a contest in Atlanta, Georgia this weekend. The First Annual N.G.A. Natural Muscle and Figure Classic pro qualifier attracted 70 excellent men and women athletes. It was tough to place these fine competitors, but we did and I feel we did a good job of selecting the winners in each class and the overall.
Instead of a guest poser, the promoter decided to do an audience participation stunt just before the intermission. He called for two men, two women and two teens to volunteer to step up on stage and have a 60-second push up contest. I raised my hand and the promoter said, “Old Navy, all right, who is going to challenge Old Navy to a push up contest.” I will be 65 in a few weeks. A 55 year-old ex-marine stepped up and said, “I will.” Fred and I went on stage and decided to have a little fun in front of the packed house. I took off my shirt and flexed and Fred said, “OK,” and did the same. We did a short pose down before we settled on to the stage floor for the push up contest. The timer said, “Go,” and we hit it. At the end of 60 seconds, I had done 78 push ups. My marine friend did 79. The audience cheered for both of us. It was a cool moment. Neither the two women nor the three teens matched either one of our totals.
On another note, my training partner, Michael Jackson, 49, a 6′ 6″, 258 pounds athlete took the test for First Degree Brown Belt in Karate on Saturday. He will learn the results next Thursday. I’m sure he made it.
Weight Training
Weight: 153.8 (A little cheating on Sunday)
Hungarian Oak Leg Blast
I held a 90 pound bar bell, my larger friend held 100 pounds and my very large friend did 110.
Squats
1 x 300 reps - 90 pounds (7:40 without rest) On Thursday, we go for the final session of the Blast for 8:00 without rest.
Extensions
2 x 30 - 90 pounds
Hamstring Curls
3 x 10 - 90 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25
3 x 25 - 175 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 15 - 295
Abduction
3 x 15 - 250
Abdominal’s 4 x 25
2 x 25 Crunches
1 x 25 Leg lifts
1 x 25 Unassisted sit ups
Treadmill
30 minutes
With 11 weeks to go, I have gotten a little more intense with my contest prep.
Posted in Training
Friday, March 28th, 2008
Friday, March 28, 2008, 11 Weeks Until the 2008 FAME World Championships, Toronto, June 14
I will be in Atlanta this weekend judging an NGA pro qualifier contest.
Weight: 153.4
Back and Biceps
Seated Machine Rows (Heavy Duty Equipment with Plates)
3 x 8 - 150 pounds
Single Dumb Bell Pulls (Bench)
3 x 8 - 60 pounds
Lats Pull Down
3 x 8 - 160 pounds
Seated Lats Circular Machine
3 x 8 - 140 pounds
Seated Dumb Bell Curls
3 x 8 - 35 pounds
Preacher Curls
3 x 8 - 100 pounds
30 Minutes of Treadmill
Posted in Training
Thursday, March 27th, 2008
Thursday, March 27, 2008 - 12 Weeks until the 2008 FAME World Championships and Pro Showdown in Toronto.
Weight: 153.0
Hungarian Oak Leg Blast
My two training partners and I went up in weights today. I did 90 pounds, my larger friend did 100 and my very large friend did 110. Our reps went down from last week, but we still kicked butt.
Squats
1 x 250 reps - 90 pounds (7:20 without rest) On Monday, we go for 7:40 without rest.
Extensions
2 x 30 - 90 pounds
Hamstring Curls
3 x 10 - 90 pounds, then, each set to failure (3 x 30)
Donkey Press Calf Extensions 3 x 25
3 x 25 - 200 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Treadmill
30 minutes
Closing in on the final 8:00 of Squats for the Oak Leg Blast. Excellent program. Thank you Tom Platz.
Posted in Training
Wednesday, March 26th, 2008
Wednesday, March 26, 2008, 12 Weeks Until the 2008 FAME World Championships, Grand Master Pro Show, Toronto, June 14
Weight: 154.2
We did a bodyweight circuit training session today.
Hanging Leg Lifts
5 x 15
Slant Board Crunches
5 x 15
Unassisted Pull Ups
5 x 15
Push Ups
5 x 15
Jumping Jacks
5 x 15
Tread Mill
30 minutes
Posted in Training
Monday, March 24th, 2008
Monday, March 24, 2008 - 12 Weeks until the 2008 FAME Grand Master Pro World Championships, June 14, Toronto.
Here is my Contest Schedule for the first half of 2008:
March 29 - NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge
April 19 - OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge
May 24 - NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge
June 7, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge
June 14, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor
June 28, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor
Training:
Weight: 155.0
Hungarian Oak Leg Blast
Squats
1 x 228 reps - 80 pounds (7:00 without rest) On Thursday, we go for 7:20 without rest. We are fast approaching the end of this workout when we do eight minutes of squats without rest.
Leg Extensions
2 x 30 - 80 pounds
Hamstring Curls
3 x 10 - 80 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25
3 x 25 - 170 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 15 - 250 pounds
Abduction
3 x 15 - 250 pounds
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work. I’ll do another 30 minutes in the afternoon for my contest prep.
Posted in Training
Friday, March 21st, 2008
Friday, March 21, 2008 - 13 Weeks Until the 2008 FAME World Championships, Toronto, June 14
Weight: 156.0
Today we trained shoulders and abs.
Dumb Bell Extensions 3 sets
3 x 10 - 20 pound dumb bells
Dumb Bell Laterals 3 sets
3 x 10 - 20 pound dumb bells
Dumb Bell Shrugs 3 sets (front, side, back, side equals one rep)
3 x 10 - 50 pound dumb bells (120 total reps)
Pull Ups - 3 sets
3 x 10 - body weight
Crunches - 3 sets
3 x 10 - hold each crunch and squeeze
20 minutes of tread mill
A good week of training.
Posted in Training
Thursday, March 20th, 2008
Thursday, March 20, 2008 - 13 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 154.8
Sully’s Mass Maker Workout - Phase V, Week Three, Day Four.
We altered the plan by incorporating day 13 of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 270 reps - 80 pounds (6:40 without rest) On Monday, we go for 7:00 without rest.
Extensions
2 x 30 - 80 pounds
Hamstring Curls
3 x 10 - 80 pounds, then, each set to failure (3 x 30)
Donkey Press Calf Extensions 3 x 25
3 x 25 - 200 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 250
Abduction
3 x 10 - 250
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.
Closing in on the final 8:00 of Squats for the Oak Leg Blast. Excellent program. Thank you Tom Platz
Posted in Training
Wednesday, March 19th, 2008
Wednesday, March 19, 2008, 13 Weeks Until the 2008 FAME World Championships and Pro Showdown.
Weight: 155.6
We did Crazy Eights today: Eight sets of eight reps of eight exercises done in a cycle.
Lat Pull Down
3 x 8 - 100 pounds
3 x 8 - 120 pounds
2 x 8 - 140 pounds
Unassisted Pull Ups - Hammer, medium, wide and biceps grip
8 x 8 - Bodyweight
Seated Cable Rows
3 x 8 - 100 pounds
3 x 8 - 120 pounds
2 x 8 - 140 pounds
Push Ups
8 x 8 - Bodyweight
Hanging leg Lifts
8 x 8 - Bodyweight
Slant Board Crunches
8 x 8 - 60 degree slant
Skip Rope
8 x 16 - skips
25 minutes of moderate speed treadmill and another session later in the day.
Posted in Training
Tuesday, March 18th, 2008
Tuesday, March 18, 2008, 13 Weeks Until the 2008 FAME World Championships and Pro Showdown.
Weight: 156.0
Chest and Triceps
Incline Bench Press
1 x 6 - 135 pounds
1 x 5 - 155 pounds
1 x 4 - 170 pounds
Decline Bench Press
1 x 6 - 135 pounds
1 x 5 - 185 pounds
1 x 4 - 205 pounds
Flat Bench Press
1 x 6 - 135 pounds
1 x 5 - 165 pounds
1 x 4 - 185 pounds
Dumb Bell Flies
2 x 8 - 35 pounds
1 x 8 - 40 pounds
Skull Crushers
3 x 8 - 60 pound barbell
Single Cable Triceps Pull Down
3 x 8 - 20 pounds, each null
Triceps Rope Pull down
3 x 8 - 35 pounds
HITT Cardio - 25 Minutes
4 - 20 second speed sprints at 8 elevation and 10 speed
1 - 30 second speed sprint at 8 elevation and 10 speed
Posted in Training
Monday, March 17th, 2008
Monday, March 17, 2008 - 13 Weeks until the 2008 FAME Grand Master Pro World Championships, June 14th, Toronto.
Here is my Contest Schedule for the first half of 2008:
March 29th, NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge
April 19th, OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge
May 24th, NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge
June 7th, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge
June 14th, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor
June 28th, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor
Training:
Weight: 157.0
Sully’s Mass Maker Workout - Phase V, Week Three, Day One
We altered the plan by incorporating day 12 of the Hungarian Oak Leg Blast in our session. We will stay on Phase V until we complete the Oak Leg Blast in a couple of weeks.
Hungarian Oak Leg Blast
Squats - I upped my squat weight 10 pounds to 80 and my training partner upped his from 80 to 100 pounds.
1 x 225 reps - 80 pounds (6:00 without rest) On Thursday, we go for 6:20 without rest. We are fast approaching the end of this workout when we do eight minutes of squats without rest.
Extensions
2 x 30 - 80 pounds
Hamstring Curls
3 x 10 - 80 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25
3 x 25 - 160 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 250 pounds
Abduction
3 x 10 - 250 pounds
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work. I’ll do another 30 minutes in the afternoon for my contest prep.
Posted in Training
|
Leave Comment