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 May, 2008
Friday, May 30th, 2008
Friday, May 30, 2008, One Week until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and Two Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.0 pounds - 7.2% body fat
Today my training partner and I had a good shoulders, back and biceps workout. We did two hard, three-sets of eight reps exercises, including machine shoulder press, machine press downs, seated rows, standing rows, shoulder rotation and biceps curls. We then worked on my training partner’s form routine for his Senior Brown Belt test tomorrow in Karate and shot some one week out photos of me in the locker room.
I’m very close to being contest ready.
Posted in Training
Thursday, May 29th, 2008
Thursday, May 29, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.0 pounds - 7.2% body fat
Birmingham Steel Legs Blast Furnace-Sixteenth Segment (16 of 16)
We completed this excellent Legs program and will do this program again later in the year. Good Results!
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 340 reps - 110 pounds net (8.00 without rest). My 6 foot, 6 inches tall, 255 pounds training partner did 351 reps with 120 pounds..
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Machine 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
Abdominals
4 x 25 Elevated Feet Crunches
Treadmill
30 minutes of moderate speed AM
30 minutes of moderate speed PM
With my guest posing appearance in one week and my first contest of the year in two weeks, this is the last heavy legs workout I’ll do until June 16th. Then, I have two more weeks before my next show on June 28, so I will only do one week of heavy legs.
Posted in Training
Wednesday, May 28th, 2008
Wednesday, May 28, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.0 pounds
Today my training partner and I had a bodyweight training session.
Unassisted Pull Ups
10 x 10 - 100 reps - hammer, narrow, wide and biceps grip.
Hanging Leg Lifts
4 x 25 - 100 reps
Push Ups
4 x 25 - 100 reps
Bensen Ball Crunches (the little crunch ball sold on TV)
4 x 25 - 100 reps
Skip Rope
100 reps
Tread Mill
30 minutes AM
30 minutes PM
500 reps without touching a weight. Nice.
Posted in Training
Tuesday, May 27th, 2008
Tuesday, May 27, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.2 pounds
Today my training partner and I worked in the weight room with dumb bells for chest and did some machine triceps exercises.
Flat Bench Dumb Bell Press
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 70 pound dumb bells
Incline Bench Dumb Bell Press
1 x 8 - 40 pound dumb bells
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
Decline Bench Dumb Bell Press
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells
Dumb Bell Fly’s
1 x 8 - 40 pound dumb bells - Flat Bench
1 x 8 - 40 pound dumb bells - Incline Bench
1 x 8 - 50 pound dumb bells - Decline Bench
Triceps Rope Pull Downs
1 x 8 - 70 pounds
1 x 8 - 75 pounds
1 x 8 - 90 pounds
Triceps Push Downs
1 x 8 - 80 pounds
1 x 8 - 90 pounds
1 x 8 - 100 pounds
Tread Mill
1 x 30 minutes AM
1 x 30 minutes PM
I’m looking forward to the start of my contest season in just a few short weeks. I believe I will hit the stage on June 14th in Toronto in the best shape of my life. This has been a good contest prep for me. I will only lose if someone better comes along and not because I wasn’t 100 percent prepared.
Posted in Training
Monday, May 26th, 2008
Monday, May 26, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.8 pounds
My training partner and I skipped the Legs Blast workout we usually complete on Mondays and instead did a regular workout.
Dead Lifts
1 x 8 - 185 pounds
1 x 8 - 195 pounds
1 x 8 - 215 pounds
Machine Leg Extensions
1 x 8 - 100 pounds
1 x 8 - 140 pounds
1 x 8 - 175 pounds
Hamstring Curls
1 x 8 - 100 pounds
1 x 8 - 110 pounds
1 x 8 - 120 pounds
Machine Calf Raises
3 x 25 - 200 pounds
Tread Mill
20 minutes
We started at 7 AM and finished by 8:15 AM. We trained at my YMCA and then I had three clients to train before the Y closed early for Memorial Day. My wife and I went to the movies at 1 PM and saw the new Indiana Jones film. Fun. Back to regular training tomorrow.
Posted in Training
Sunday, May 25th, 2008
Friday & Saturday, May 23 and 24, 2008, The 2008 NGA Magic City Bodybuilding and Figure Championships, Hoover (Birmingham), Alabama
A full house greeted the men and women athletes at the Hoover High School Auditorium in Birmingham, Alabama on Saturday for the first-ever natural bodybuilding and figure competition held in this city. Hoover High School is famous for the MTV series “Two-A-Days,” which was shot on location at the school.
On Friday evening, the athletes checked in at the Better Fitness Nutrition Center in Pelham, a store owned by the show’s promoter, Jason Thornton. The athlete’s that needed it were weighed to determine their class and everyone took a urinalysis test to determine their seven-year drug-free status. The NGA requires a seven-year period from use of illegal muscle enhancing drugs.
On Saturday, Laura Tourtellot, affectionately known in the body-building world as “Turtle,” started Prejudging at 11:15 AM with the Teen Class. This was followed by Men’s Novice, Men’s Masters, Women’s Figure and the Open Men’s classes. Laura kept things moving and we were finished with the morning session by 1 PM.
The Athletes returned to the Hoover Auditorium for a 4:30 meeting and then prepared for the 6:15 PM start of the Evening Show. NGA Master Pro, Scott “Old Navy” Hults kicked off the proceedings with an a capella singing of our National Anthem. He also judged the show, along with Guest Poser, NGA Pro Figure Nicole Weeks. All of the competitors brought their best to the stage in hopes of winning a coveted NGA Pro Card. Two athletes won their card that night: Eddy Smith, the Open Men’s Middleweight Champion and Adrianne Egan, the Women’s Figure Champion. Best Poser went to Lightweight Champion, Kennett Washington, who traveled from South Carolina for the show.
Feedback from several competitors and from the audience was very positive. The enthusiastic crowd enjoyed the friendly atmosphere and obvious camaraderie of a drug-free competition and to a person, the athletes vowed to return next year to have a go at the 2009 NGA Magic City Bodybuilding and Figure Championship, which promises to be a much bigger event.
Posted in Training
Wednesday, May 21st, 2008
Wednesday, May 21, 2008, 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 144.6 pounds
Body Weight Workout
Pull Ups
5 x 10 - 50 reps
Push Ups
10 x 10 - 100 reps
Crunches
4 x 25 - 100 reps
Tread Mill
1 x 30 minutes AM
1 x 30 minutes PM
Posted in Training
Friday, May 16th, 2008
Thursday, May 15 and Friday, May 16, 2008, 3 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 144.4 pounds
Thursday - Birmingham Steel Legs Blast Furnace-Tenth Segment (10 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 225 reps - 110 pounds net (6:00 without rest).
On Monday we will add :20 and go 6:20.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Machine Calf Raises
3 x 25 - 230 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 290
Abduction
3 x 15 - 250
Abdominals
2 x 25 Crunches
2 x 25 Kneeling Rope Pull Downs
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Today (Friday) we had a good shoulders and biceps workout. I added cardio sessions throughout the day at my YMCA job.
As I enter my last month of contest prep I am feeling very good about my chances to do well at the FAME Worlds. I am ahead of schedule for cutting and hardening. I am confident that I will bring my best package ever to the stage in Toronto on June 14th.
Posted in Training
Wednesday, May 14th, 2008
Wednesday, May 15, 2008, 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 143.6 pounds
Non-Weight Training Workout - Bodyweight Session
Hanging Leg Lifts
10 x 10
Push Ups
4 x 25
Crunches
4 x 25
Pull Ups
5 x 10
Treadmill
30 minutes at 4.0 speed and 4.0 elevation
Posted in Training
Tuesday, May 13th, 2008
Tuesday, May 14, 2008, 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 145.2 pounds - After a Re-feed day
Chest and Triceps Workout
Flat Bench Dumb Bell Press/Flies
1 x 8 - 50 pound dumb bells
1 x 8 - 65 pound dumb bells
1 x 8 - 35 pound dumb bells - Flies
Incline Dumb Bell Press/Flies
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 40 pound dumb bells - Flies
Decline Dumb Bell Press/Flies
1 x 8 - 60 pound dumb bells
1 x 8 - 65 pound dumb bells
1 x 8 - 45 pound dumb bells - Flies
Overhead Cable Triceps Rope Pull Down
3 x 8 - 50 pounds
Reverse Grip Single Cable Triceps Pull Down
3 x 8 - 25 pounds
Barbell Skull Crushers Decline Triceps Press
3 x 8 - 60 pound bar bell
Tread Mill
30 minutes - moderate speed. 30 minutes - moderate speed in the PM.
Posted in Training
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