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
Tuesday, April 15th, 2008
Tuesday, April 15, 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: 147.2
We did a dumb bell only workout today, really fun stuff.
Dumb Bell Bench Press
1 x 8 - 60 pound dumb bells
1 x 8 - 65 pound dumb bells
1 x 8 - 75 pound dumb bells
3 x 8 - Dips, chest dominate position
Dumb Bell Incline Bench Press
1 x 8 - 40 pound dumb bells
1 x 8 - 50 pound dumb bells
1 x 8 - 60 pound dumb bells
3 x 8 - Dips, chest dominate position
Dumb Bell Decline Bench Press
1 x 8 - 50 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 60 pound dumb bells
3 x 8 - Dips, chest dominate position
Dumb Bell Flat Bench Flies
1 x 8 - 35 pound dumb bells
1 x 8 - 40 pound dumb bells
1 x 8 - 40 pound dumb bells
3 x 8 - Dips, chest dominate position
Dumb Bell Triceps Extensions
1 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells
1 x 8 - 30 pound dumb bells
3 x 8 - Dips, triceps dominate position
Dumb Bell Triceps Kick Backs
3 x 8 - 15 pound dumb bells
3 x 8 - Dips, triceps dominate position
Tread Mill
30 minutes
Posted in Training
Monday, April 14th, 2008
Monday, April 14, 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: 149.0
Birmingham Steel Legs Blast Furnace- Third Segment (3 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 100 reps - 110 pounds (3:00 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 15)
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 25 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Please visit my web site: www.BodyBuildingSenior.com and click on the New York Times and CBS News logos to read the texts of the two stories on aging and fitness that featured me. On Sunday evening in the late news, CBS 42, the local TV affiliate in Birmingham, Alabama also did a story on me that you can review at www.CBS.42.com.
Posted in Training
Friday, April 11th, 2008
Friday, April 11, 2008, Nine Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 10 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 149.0 - 9.5 percent body fat with a 7 skin fold, computer-based caliper measurement.
My training partner and I worked a Paramount Rotary Station this morning, a good, fun workout.
Rotary Chest
1 x 8 - 100 pounds
1 x 8 - 115 pounds
Rotary Upper Back
1 x 8 - 100 pounds
1 x 8 - 115 pounds
Rotary Incline Chest
1 x 8 - 85 pounds
1 x 8 - 100 pounds
Rotary Lats
1 x 8 - 130 pounds
1 x 8 - 145 pounds
Rotary Shoulders
1 x 8 - 100 pounds
1 x 8 - 115 pounds
Tread Mill
30 minutes
Please check your local TV listing and watch Old Navy on Sunday (April 13) on the CBS News Sunday Morning program. They are featuring me as a senior bodybuilder in a health and fitness segment.
Posted in Training
Thursday, April 10th, 2008
Thursday, April 10, 2008, Nine Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 10 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 149.4
Birmingham Steel Legs Blast Furnace- Second Segment (2 of 16)
We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 10 weeks. For the next eight weeks, we will do 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 75 reps - 110 pounds (2:20 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 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 25 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Be sure to check your local TV listing and watch Old Navy on Sunday (April 13) on the CBS News Sunday Morning program. They are featuring me as a senior bodybuilder in an aging and health segment.
Posted in Training
Wednesday, April 9th, 2008
Wednesday, April 9, 2008, Training for the 2008 FAME World Championships and Pro Show Down, June 13-15, Toronto, Canada
Weight: 150.6
Today my training partner and I did a bodyweight workout.
Unassisted Pull Ups
5 x 10
Push Ups
5 x 10
Hanging Leg Lifts
5 x 10
Floor Crunches
5 x 10
Unassisted Sit Ups
4 x 25
Skip Rope
4 x 100
Tread Mill
20 minutes
Footnote to My Moment of Fame.
In addition to my story in the New York Times on Thursday, my trip to New York City to do a story with CBS News on Monday (which will air in the CBS News Sunday Morning program on April 13), today, the local CBS TV station sent a news team to the Birmingham YMCA to interview me for their 5 PM News Program on Friday, April 11. It has been quite a week.
Posted in Training
Tuesday, April 8th, 2008
Tuesday, April 8, 2008, Nine Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 10 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 151.6
Birmingham Steel Legs Blast Furnace- First Segment (1 of 16)
We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 10 weeks. For the next eight weeks, we will do 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 63 reps - 110 pounds (2:00 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 15)
Seated Calf Extensions
3 x 25 - 170 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 25 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Be sure to check your local TV listing and watch Old Navy next Sunday on the CBS News Sunday Morning program. They are featuring me as a senior bodybuilder in an aging and health segment.
Posted in Training
Tuesday, April 8th, 2008
Tuesday, April 8, 2008, Nine Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 10 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 151.6
Birmingham Steel Legs Blast Furnace- First Segment (1 of 16)
We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 10 weeks. For the next eight weeks, we will do 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 63 reps - 110 pounds (2:00 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 15)
Seated Calf Extensions
3 x 25 - 170 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 25 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Be sure to check your local TV listing and watch Old Navy next Sunday on the CBS News Sunday Morning program. They are featuring me as a senior bodybuilder in an aging and health segment.
Posted in Training
Tuesday, April 8th, 2008
Tuesday, April 8, 2008, Nine Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 10 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 151.6
Birmingham Steel Legs Blast Furnace- First Segment (1 of 16)
We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 10 weeks. For the next eight weeks, we will do 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 63 reps - 110 pounds (2:00 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 15)
Seated Calf Extensions
3 x 25 - 170 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 25 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Be sure to check your local TV listing and watch Old Navy next Sunday on the CBS News Sunday Morning program. They are featuring me as a senior bodybuilder in an aging and health segment.
Posted in Training
Monday, April 7th, 2008
Monday, April 7, 2008, My New York City Adventure
After the New York Times article on senior bodybuilding, which mentions me, appeared last Thursday, I got a call from CBS News in New York and was invited to NYC to do a follow up story for CBS News Sunday Morning, a network program that airs early each Sunday to an audience of about eight million viewers.
CBS News made all of the arrangements and I arrived in NYC on Sunday night and was met at the airport by a car and driver who dropped me off at a hotel in the City for the night. Early this morning I had breakfast with the producer to go over what he wanted to do with me. We then went to Club “H” Fitness on West 55th Street, a few blocks away from CBS and were met by a film crew from 60-Minutes who were going to do the shoot. I changed into my workout gear and went to the gym floor to began working out in front of the cameras. I did pull ups, pushups, crunches, seated rows, dumb bell curls, lats pull downs, hanging leg lifts, Arnold’s, dumb bell presses and skip rope. I managed to use good weights in my workout. I did 60 pound dumb bells for the bench press and 35 pound dumb bells for the biceps curls. My rows and lats pull downs were also heavy.
Then, I did a sit down interview with Dr. Emily Senay, M.D., a CBS News health and medical correspondent who asked me several questions about our sport and about my participation in it.
According to the producer, unless it is ‘bumped’ by a hot news item, my segment will appear this Sunday (April 13) in CBS News Sunday Morning as the lead story.
After the shoot and interview, I was driven back to the airport and caught a direct flight home to Birmingham, in time for dinner.
I will be back in the gym with my training partner tomorrow morning.
Posted in Training
Friday, April 4th, 2008
Friday, April 4, 2008, Training for the 2008 FAME World Championships and Pro Showdown, Toronto, June 14
Weight: 152.6
My training partner and I celebrated his new Brown Belt in Karate by doing a good shoulders and biceps workout.
Barbell Shrugs
3 x 10 - 185 pounds
Dumb Bell Extensions
3 x 10 - 25 pound dumb bells
Dumb Bell Laterals
3 x 10 - 25 pound dumb bells
Machine Shoulder Presses
3 x 10 - 130 pounds
Dumb Bell Curls
3 x 10 - 35 pound dumb bells
I Go You Go Barbell Curls
3 x 10 - 50 pounds
10 minutes of treadmill.
I have been invited by CBS News to fly to New York City on Sunday to shoot a segment on Monday morning in a local NYC gym and be interviewed about senior fitness for CBS News Sunday Morning, which will air on the CBS TV Network on April 13.
Posted in Training
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