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Archive for July, 2009

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Friday, July 31st, 2009

Friday, July 31, 2009 – Week One of Step-Load Progression Training.

Weight: 150.0 pounds.

I really like this program. It calls for heavy lifting and I love pushing weight. My training partner and I do this plan on Monday, Wednesday and Friday. Tuesdays and Thursdays are for cardio and muscle recovery.

Here is how Week One went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 10 x1

Leg Extensions – 140 x 10 x 2

Standing Calf Raise – 190 x 10 x 3

Seated Calf Raise – 70 x 10 x 3

Abs Crunches – 125 reps

Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 175 x 10 x 1

T-Bar Rows – 60 x 10 x 2

Close Grip Pull Downs – 130 x 10 x 2

Low Cable Rows – 100 x 10 x 2

Shrugs – 42.5 x 40 x 2

Dumb Bell Curls – 32.5 x 10 x 2

Abs Crunches – 125 reps

Day 3 – Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press – 155 x 10 x 1

Smith Machine Incline Press – 125 x 10 x 2

Seated Shoulder Press – 75 x 10 x 2

Dumb Bell Raises – 17.5 x 10 x 2

Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 2

Abs Crunches – 125 Reps

It was a great first week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems.

I have only been on the AAEFX supplement stack for one week. I will report any changes or effects next week. So far, so good. Rocking & Rolling.

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Old Navy’s Quest to be Bigger, Badder & Better in 2010

Monday, July 27th, 2009

Old Navy’s Quest to be Bigger, Badder & Better in 2010Most of you know a little about me if you have read any of my articles or followed my previous seven journals posted here and on other bodybuilding and fitness web sites these past five years. My last journal, “Getting My Kicks on ‘Route 66,’” covered my training and competitions this year, as a 66 year-old natural master professional bodybuilder. I ended that journal after my final contest of the year, the 2009 NPA Nationals and Masters Universe in Burlington, NC on July 18, where I placed First in the Open Men’s Lightweight Class in the NPA Nationals and First in the Men’s Masters 60+ Class in the NPA Masters Universe. I was awarded a Natural Physique Association (NPA) Pro Card at this event. I also hold Natural Pro Cards in the National Gym Association (NGA), the World Natural Sports Organization (WNSO-FAME) and in the International Drug Free Athletics (IDFA-Canada). I have competed in five Natural Pro Shows, placing 3rd in two, 2nd in two and 1st in one.

Most of you know a little about me if you have read any of my articles or followed my previous seven journals posted here and on other bodybuilding and fitness web sites these past five years. My last journal, “Getting My Kicks on ‘Route 66,’” covered my training and competitions this year, as a 66 year-old natural master professional bodybuilder. I ended that journal after my final contest of the year, the 2009 NPA Nationals and Masters Universe in Burlington, NC on July 18, where I placed First in the Open Men’s Lightweight Class in the NPA Nationals and First in the Men’s Masters 60+ Class in the NPA Masters Universe. I was awarded a Natural Physique Association (NPA) Pro Card at this event. I also hold Natural Pro Cards in the National Gym Association (NGA), the World Natural Sports Organization (WNSO-FAME) and in the International Drug Free Athletics (IDFA-Canada). I have competed in five Natural Pro Shows, placing 3rd in two, 2nd in two and 1st in one.My goal this year was to add size and compete 10 pounds heavier than I did in 2008. I hit the stage on July 18 at 148.2, a little more than 10 pounds up from last year. Goal achieved.

Today, I start “Old Navy’s Quest to be Bigger, Badder & Better in 2010.” My goal is to hit the Pro Stage next year at 160 pounds of lean, hard muscle and stand up proudly as a 67 year-old professional athlete entered in my 30th competition.

I have lined up some good help.

Brian Andrews, President of All American EFX, has named me to “Team EFX” as a AAEFX Sponsored Athlete. I am going to be his first “Senior Natural Freak!” Very Cool!

I am using the “Flex Wheeler Signature Series” as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO

I am also training with the AAEFX “Step-Load Progression” Principle and will report my progress over the next three cycles of the 18-weeks plan.

I will Train Hard and Train Natural in my Quest to be Bigger, Badder & Better in 2010 or my name isn’t Old Navy!

Please visit my web site: www.BodyBuildingSenior.com. Thank you.Old Navy

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Blog Entry

Friday, July 24th, 2009

Getting My Kicks on Route 66 - Final Post

I started this journal as I prepared for my contests this year, at 66 years-of-age and wanting to Get My Kicks (have fun) while training for comps in my 66th year on “Route 66.” And have fun, I did. My goal was to bring a larger body to the stage and recapture the winning ways I had in 2007 after placing 2nd in two contests in 2008 and 2nd in one in 2009. I hit the stage at my final show for this year a week ago 10-pounds heavier than in 2008 and not only won my age class, I also won an Open weight class and my fourth natural Pro Card.

I will now take a year off and start my new goal for 2010, to hit the Natural Pro Stage in the second half of the year at a lean 160 pounds. My weight today is 150.0. I will bring a “Bigga, Badder and Mo Betta” body to the stage in 2010.

Thank you for your interest and support this year and over the past five years that I have been active in our Sport. I appreciate you.

Look for my new journal soon as I train as an All American EFX Sponsored Athlete. It’s titled: “Old Navy’s Quest to be Bigga, Badder and Mo Betta in 2010″

Old Navy

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Monday, July 20th, 2009

Monday, July 20, 2009 - NPA Nationals and NPA Masters Universe - Results

Finally, whew. After placing Second in my last three contests (2008 and 2009 FAME World Championships and 2008 NPA Nationals and Masters Universe), I finished First in the Open Men’s Lightweight Class in the 2009 NPA Nationals and First in the Men’s Masters 60+ Class in the 2009 Masters Universe and won my fourth Pro Card in Burlington, North Carolina on Saturday. I had a great time competing in the Overall Masters and Overall Open Championships. It was sweet!

My goal this year was to come in 10 pounds heavier than my 138 pounds last year. I weighed in at 148.2 on Saturday morning at check-in, on target. I was in the best shape of my life, with plenty of vascularity and plenty of hard muscle. I feel really good about my contest prep. It all came together and I peaked at just the right time.

I am going to take some time off from competing to work on adding another seven pounds of lean mass. I would like to compete in my next Pro Show at around 155 pounds, my heaviest weight ever on stage.

I am a Pro in four federations: NGA, WNSO (FAME), IDFA (Canada) and now the Natural Physique Association (NPA). I have a number of pro shows to chose from and I will enter at least two next year.

I’m gratified to end my contest year with two First Place wins and being awarded my fourth Pro Card, at 66 years-of-age. Rock and Roll!

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Sunday, July 12th, 2009

2009 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships - Pro Qualifier: ResultsForty-eight outstanding men and women athletes vied for Neils Andersen Sculptured trophies at Saturday’s 2009 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships at a sold-out Hoover High School venue in Birmingham, Alabama.

Forty-eight outstanding men and women athletes vied for Neils Andersen Sculptured trophies at Saturday’s 2009 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships at a sold-out Hoover High School venue in Birmingham, Alabama.The crowd enthusiastically supported the contestants who came from Tennessee, Georgia, Louisiana, Florida, Pennsylvania and Alabama to compete for three NGA Pro Cards in Open Figure, Men’s Masters and Open Bodybuilding.

To a person, the athletes were pleased with the setting, the pump up area, the treats and the goodie bags, which were supplied by Muscletology, an Alabama based supplement company and filled with tee shirts, hats, a pair of Gripad workout gloves and supplements. All of the competitors said they would come back next year for the 2010 NGA Alabama Natural Open Championships.

Three NGA Pro Cards were awarded:

Angia Baker of Tuscaloosa, Alabama won the Figure Tall Class and went on to capture the Open Figure Overall

Timothy Holder of Birmingham, Alabama captured the Masters 50+ title and won the Masters Overall. Tim’s posing routine impressed the judges enough for them to award him the show’s Best Poser Trophy.

David Lee Gallahan, Jr. of Pelham, Alabama was scored the unanamous Heavyweight Class winner and also scored a unanamous vote from the judges to become the Overall Champion of the NGA Alabama Natural Open.

Congratulations to our three new NGA Pros.

The Results:

Figure Novice

Jana Maxon, Tuscaloosa, AL - 1st
Val Skeete, Smyma, GA, 2nd

Open Figure Short

Brittney Franklin, Dallas, GA - 1st
Mandy Wade, Dallas, GA - 2nd
Carmen Stewart, Douglasville, GA - 3rd
Yuki Harris, Atlanta, GA - 4th

Open Figure Tall

Angie Baker, Tuscaloosa, AL - 1st
Monica Perez, Jonesboro, GA - 2nd
Wanda Gil, Douglasville, GA - 3rd
Alma Agic, Decatur, GA - 4th
Traci Dixon, Villa Rica, GA - 5th

Open Figure Overall - NGA Figure Pro Card

Angie Baker, Tuscaloosa, AL

Fitness Model Women - New NGA Class

Monica Perez, Jonesboro, GA - 1st
Brittney Franklin, Dallas, GA - 2nd
Alma Agic, Decatur, GA - 3rd
Val Skeete, Smyma, GA - 4th
Traci Dixon, Villa Rica, GA - 5th
Yuki Harris, Atlanta, GA - 6th

Fitness Model Men - New NGA Class

Tyrone Smith II, Atlanta, GA - 1st
Ivan Blazquez, Metaire, LA - 2nd

Men’s Masters 40+

Tom Silavanh, Opilika, AL - 1st
Brian Cressman, Jasper, AL - 2nd
Adell Pickens, Smyma, GA - 3rd
Donald Moore, Powder Springs, GA, 4th

Men’s Masters 50+

Timothy Holder, Birmingham, AL - 1st
Dwight Bass, Wetumpka, AL - 2nd
Melton Harrell, Atlanta, GA - 3rd
Jim Henderhan, Fultondale, AL - 4th

Men’s Masters 60+

Melton Harrell, Atlanta, GA - 1st
Mingo Ponder, Huntsville, AL - 2nd

Men’s Masters Overall - NGA Master Pro Card

Timothy Holder, Birmingham, AL

Open Women’s Bodybuilding

Angie Crullar, Jasper, AL - 1st

Jessica Sexton, Birmingham, AL - 2nd

Open Men’s Lightweight

Ivan Blazquez, Mateire, LA - 1st
Timothy Holder, Birmingham, AL - 2nd
Tom Silavanh, Opelika, AL - 3rd
Matthew Burttram, Auburn, AL, 4th
Alexander Lollis, Morrisville, PA - 5th

Open Men’s Middleweight

Andrew Tingle, Toney, AL - 1st
James Glass, Jr, Montgomery, AL - 2nd

Open Men’s Light Heavyweight

Joseph Sherrell, Tuscaloosa, AL - 1st
Mike Williams, Murfreesboro, TN - 2nd
Scott Reid, Black, AL - 3rd
Tytone Smith II, Atlanta, GA - 4th
Adell Pickens, Smyma, GA - 5th
Nick Jones, Sterrett, AL - 6th

Open Men’s Heavyweight

David Lee Gallahan, Jr, Pelham, AL - 1st
Brian Cressman, Jasper, AL - 2nd
Derrick Autrey, Anniston, AL - 3rd
Donald Moore, Powder Springs, GA - 4th

Overall Open Men’s Champion - NGA Pro Card

David Lee Gallahan, Jr., Pelham, AL

Judges

Laura Tourtellot, Newmarket, NH - Head Judge
Dana Bennett, Prattville, AL
Megan May, Atlanta, GA
Ed Bowen, Atlanta, GA
Will Lantrip, Birmingham, AL
John Rossman, Birmingham, AL

Master of Ceremonies

Scott "Old Navy" Hults

Promoters

BodyBuildingSenior, LLC
Scott "Old Navy" Hults
John Rossman

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Saturday, July 4th, 2009

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Saturday, July 4th, 2009

Saturday, July 4, 2009, One Week Until the 2009 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, Pro Qualifier, Birmingham, Alabama, July 11 and Two Weeks Until My Next Contest, the 2009 NPA Nationals and Masters Universe, Burlington, NC, July 18.

Weight: 148 pounds

I am in the final week of preparation for my first show promoter event, the 2009 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, to be held at Hoover High School in Birmingham, Alabama next Saturday. As of today, I have 33 athletes registered for the show. We are awarding four Pro Cards at this event: Open Mens and Open Womens Bodybuilding, Open Figure and Masters Overall winners. This is a National Gym Association (NGA) sanctioned competition. I’m very excited about how it’s all coming together. Lots of little details. Lots of fun.

I’m two weeks out from my next contest, the 2009 Natural Physique Association (NPA) Nationals and Masters Universe Championships, a Pro Qualifier. I am competing in the Open Lightweight Class and the Masters 60+ Class. I am trying to earn my fourth Pro Card (in four different federations). After placing Second for the last two years at this event, I’m ready to take the Crown.

Old Navy

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