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 April, 2008
Wednesday, April 30th, 2008
Wednesday, April 30, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.5
Today my training partner and I did a non-weight training slowmo (slow motion) day. Each rep of every exercise had a 5 second up and 5 second down pace. Fun stuff. Brutal.
Slowmo Pull Ups
3 x 10
Slomo Push Ups
3 x 10
Slomo Hanging Leg Raises
3 x 10
Slomo Slant Board Crunches
3 x 10
Skip Rope
3 x 100 regular speed skips
Tread Mill
30 minutes of moderate speed
Posted in Training
Tuesday, April 29th, 2008
Tuesday, April 29, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.8
I’m still carrying a little extra weight from two days of carbohydrate loading to test the current cutting diet I’m on.
Chest and Triceps Workout
Incline Bench Press
1 x 8 - 115 pounds
1 x 8 - 125 pounds
Decline Bench Press
1 x 8 - 135 pounds
1 x 8 - 155 pounds
Flat Bench Press
1 x 8 - 155 pounds
1 x 8 - 185 pounds
Flat Bench Dumb Bell Flies
1 x 8 - 35 pound dumb bells
1 x 8 - 40 pound dumb bells
Decline Triceps Extensions (Skull Crushers)
2 x 8 - 60 pound bar bell
Triceps Cable Push Downs
2 x 8 - 60 pounds
Tread Mill
30 minutes
Posted in Training
Monday, April 28th, 2008
Monday, April 28, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.0
Birmingham Steel Legs Blast Furnace-Seventh Segment (7 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 165 reps - 110 pounds (4:28 without rest). On Thursday we will add time and go 4:40.
Today is my 65th Birthday. For the past 15 years, I have had a goal to be in the best shape of my life on my Birthday. Today, I have once again achieved that goal. For the Legs Blast, I did 4:28 without rest and completed 165 reps to celebrate being 65 on 4/28.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Calf Raises
3 x 25 - 210 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal’s
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Posted in Training
Friday, April 25th, 2008
Friday, April 25, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.4 Body Fat 9.0
Today we did several sets of shoulders and biceps, doing 8 reps per set and lifting as heavy as we could for each set.
We also did 30 minutes of tread mill and rowing.
Posted in Training
Thursday, April 24th, 2008
Thursday, April 24, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.2
Birmingham Steel Legs Blast Furnace-Sixth Segment (6 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 130 reps - 110 pounds (4.00 without rest). On Monday we will add :28 to the time and go 4:28, to celebrate my 65th birthday on April 28.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Donkey Press Seated Calf Raises
3 x 25 - 230 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal’s
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Posted in Training
Wednesday, April 23rd, 2008
Wednesday, April 23, 2008 - 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 145.2 pounds-back on track with my contest prep diet.
Today we did a non-weight training body weight workout. We completed 500 reps in one hour.
Unassisted Pull Ups
10 x 10 - 100 reps
Unassisted Sit Ups
4 x 25 - 100 reps
Hanging Leg Lifts
5 x 20 - 100 reps
Push Ups
10 x 10 - 100 reps
Dips
10 x 10 - 100 reps
25 minutes of tread mill in the morning and another 35 minutes in the afternoon.
Posted in Training
Tuesday, April 22nd, 2008
Tuesday, April 22, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.6 pounds-back on track with my contest prep diet.
Today my training partner and I started a new Body Comp workout plan that will take me to my contest in eight weeks. It’s designed for upper and lower body work in each session, lifting heavy weights with little rest between sets.
We did dead lifts, lunges, lats pull downs, seated rows, dumb bell curls, incline dumb bell bench press and a few other fun exercises. We finished with 20 minutes of cardio and left the gym floor feeling pretty well drained.
I have added boxing (gloves against pads) to my Personal Training regimen for my clients at the YMCA. My clients love the change. Some of them have never strapped on a pair of boxing gloves. Boxing is a great aerobic exercise.
Posted in Training
Monday, April 21st, 2008
Monday, April 21, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 148.0 I lost a bit of control over my contest diet this weekend when I flew from Birmingham to Cape Cod to judge a bodybuilding contest. There was no way I could maintain my strict diet during prejudging and the evening show, the after party and traveling to and from the airports. I am on it today and am confident I will quickly get back on track.
Birmingham Steel Legs Blast Furnace-Fifth Segment (5 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 125 reps - 110 pounds (3:40 without rest). On Thursday we will add :20 to the time.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Calf Raises
3 x 25 - 200 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal’s
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Posted in Training
Thursday, April 17th, 2008
Thursday, April 17, 2008, 8 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 9 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 145.6
Birmingham Steel Legs Blast Furnace -Fourth Segment (4 of 16)
We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 8 weeks. For the next seven weeks, we will continue a version of the Hungarian Oak Legs Blast by incorporating the Leg Press instead of Bar Bell Squats. Every thing else in the plan stays the same.
We figure with the weight of the Leg Press sled (about 80 pounds) and the plates, with the angle we are sitting, we are lifting 60% of the total weight we have recorded and will use that calculation to figure our total lifts
Leg Press
1 x 110 reps - 110 pounds (3:20 without rest). On Monday we will add :20 to the time.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 15)
Donkey Press Machine Seated Calf Raises
3 x 25 - 230 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominals
2 x 25 Crunches
1 x 25 Leg lifts
1 x 25 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
I’m traveling to Cape Cod, Mass tomorrow to judge the 2008 OCB Spirit of America show in Hyannis on Saturday. I competed in this show in 2006 and won my age class and I judged the contest last year.
Posted in Training
Wednesday, April 16th, 2008
Wednesday, April 16, 2008, 8 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 9 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.4
We did a non-weight training workout today.
Unassisted Pull Ups
6 x 10 - 60 total
Unassisted Sit Ups
4 x 25 - 100 total
Push Ups
4 x 25 - 100 total
Hanging Leg Lifts
4 x 25 - 100 total
Machine Crunches
4 x 25 - 100 total
460 Reps. Sweet.
30 minutes of tread mill
Posted in Training
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