Training For Natural Master Pro Bodybuilding Competitions At 64

Tuesday, May 15, 2007

I continued to work on adding size to my legs by working "reps to failure" sets. I did squats, extensions, ham curls, adduction and abduction. Each exercise consisted of three sets. The first was 6 RM, the second was 12 RM and the third was 25 RM. This was tough. I ended the workout with three sets of 25 reps of seated calve raises. Tomorrow is a cardio only day, with some abs work and pull ups for good measure.

Wednesday, May 16, 2007 - 45 Days Until My Next Contest

I have enjoyed a moderate non-contest diet since I returned home from Salt Lake City and my first Pro Show. Last night my wife, Vivian, made a great pasta dish. She is Italian and knows her Italian cooking. Yummy. I put "45 Days Until My Next Contest" in the header of this post to remind myself to take my face out of the trough and starting thinking about my contest diet for my next show. On June 30th I will compete in the 2007 NPA (National Physique Association) Nationals Bodybuilding & Fitness/Figure Championships and 2007 NPA Masters Universe Championships in Lt. Lee, Virginia. Both events are Pro Qualifiers. Although I already hold two Masters Pro Cards, this Federation requires you win your Pro Card in the NPA before you can compete as an NPA Pro in their Pro Shows. I am trying to earn my third Masters Pro Card so I'll have more contest choices as I continue to compete in our sport.

Today was a modest cardio day with some abs work and pull ups. Tomorrow I'll return to heavy lifting to failure exercises.

Thursday, May 17, 2007 - 44 Days Until My Next Contest

Today I continued my three sets-to-failure exercise plan. In each exercise, I picked a weight where I failed at 6 reps on set one, 12 reps on set two and 25 reps on set three. I did shoulders, back and biceps sets, including shoulder presses, shrugs, lats pull downs, laterals, dumb bell biceps curls, machine curls, and cable curls. I ended the session with palms facing me pull ups, hanging leg raises and slant board sit ups. This was a solid, pumped workout.

Friday, May 18, 2007 - Six Weeks Until My Next Contest

I did my second legs and calves workout of the week, using different equipment than I did on Tuesday. My three-sets-to-failure exercises included seated leg press, lunges, seated ham curls, extensions, and standing calve raises. My sets were 6 RM, 12 RM and 25 RM. Tough Stuff.

Monday, May 21, 2007 - 40 Days Until My Next Contest

I was a judge on Saturday for the 2007 FAME SNBF Capital Classic Bodybuilding, Fitness and Figure Championships in Montgomery, Alabama. It was a pro qualifier and my third contest judging opportunity. The Capital Classic is a good show. We had 44 very competitive athletes with competition in nearly every class. My scores were very much in line with the other judges. The only area I need to work on as a judge is Figure, but I'm learning. And, as a judge, I really learn a lot that is helpful to me in my competitions. I get a different perspective from the other side of the lights.

With 40 days to go until the 2007 NPA Masters Universe in Ft. Lee, VA, I am back on my contest prep diet. I enjoyed the week off after my last show on May 12th.

Today I continued the 6 RM, 12 RM, 24 RM sets to failure exercises. It was chest and triceps day and I did incline dumb bell flies, flat bench dumb bell flies and decline dumb bell flies. I also did pec deck and ended the session with 50 push ups and 50 slant board crunches.

Wednesday, May 23, 2007, 42 Days Until My Next Show

I am in Brooklyn, New York attending a conference. The gym at the Marriott at the Brooklyn Bridge Hotel is excellent. It is a private club that offers guest memberships to hotel guests at no charge. The gym is well equipped. One of my Distance Training clients from California, Greg Tarczynski, a professional photographer, is covering the conference. It gives me the opportunity to train with Greg, one-on-one, today, Thursday and Friday. It's good to be able to work with one of my clients instead of offering advice by cell phone, emails and chat.

Today Greg and I worked chest, triceps and abs. He enjoyed the 6 RM, 12 RM and 25 RM sets. We ended the session with a tread mill run. Tomorrow we will hit back and biceps.

Thursday, May 24, 2007 - Brooklyn, New York

My training client, Greg, and I had a great workout in the Marriott At The Brooklyn Bridge hotel gym. We did several sets of 6 RM, 12 RM and 25 RM back, shoulder and biceps exercises. We did lats pull downs, low rows, high rows and machine shoulder presses and shrugs. For biceps, we did cable curls and worked the rack with 10 X 30, 25, 20,15 and 10 pound seated dumb bell curls. We ended the session with some moderate tread mill work and abs crunches. Tomorrow, our last day together, we will work legs and calves. It's a little hard staying on a IDFA strict diet while attending a business conference, but we are trying.

Tuesday, May 29, 2007, 32 Days Until My Next Contest

Today I focused on 6 RM, 12 RM and 25 RM legs and calves exercises. I completed sets of squats, leg presses, extensions, ham curls, abductors and adductors and weighted seated calve raises. I ended the session with 50 slow, hard, slant board crunches, holding at the top of each crunch with a squeeze. With a little over a month to go until my first contest, I am basically ready. I will harden up and lean up a bit with diet and cardio as the time to compete nears.

Wednesday, May 30, 2007, 30 Days Until I Check In For My Next Contest

Today was a cardio and abs day. I did a moderate elevated tread mill session, and for abs, hanging leg lifts and slant board crunches. I also did a few practice posing rounds, to work on holding my poses hard without shaking. Tomorrow I will work on shoulders, back and biceps. With a month to go until my next show, I'm staying tight.

Thursday, May 31, 2007, 29 Days Until I Weigh In For My Next Contest

I had a really strong 6 RM, 12 RM and 25 RM back, shoulders and biceps workout. I did lats pull downs, rows, shoulder presses, shoulder laterals and shoulder extensions. Then I did dumb bell curls and machine biceps curls. I ended the session with abs work. My weight is holding at around 150.0.

Friday, June 1, 2007, 28 Days Until I Check In At My Next Contest

Today I had a great "Reps To Failure" (RM) legs and calves workout. I completed three sets each of squats, lunges, leg extensions, ham curls, calve extensions and calve raises.

As the 2006 FAME WNSO Men's Masters 60+ World Champion, I have been invited to Toronto next weekend (June 8, 9 & 10) to be Guest Poser at the 2007 FAME WNSO Canadian National Championship.

Monday, June 4, 2007, 25 Days Until I Check In For My Next Contest.

In preparation for my Guest Posing appearance next weekend at the 2007 FAME WNSO Canadian National Championships in Toronto, I began a week of modified-contest prep diet and training.

I did a pre-judging pump up and posing practice. I also did some light circuit weight training, using light weights and more reps (15-25). Then I did a moderate tread mill session followed by an abs workout. 

I weigh 151.0, about a pound from my contest weight. Since I am Guest Posing and not competing, I will not do as much "shredding" work as I normally do for a bodybuilding competition, Nevertheless, I will come in hard and lean for my two Guest Posing stints (one before the Masters and one before the Pros individual posing routines).

Wednesday, June 6, 2007, Three Days Until My Guest Posing Appearance at the FAME WNSO Worlds.

After a re-feed last night, I woke up this morning weighing 150.2, so I'm back on track. I did some quads extensions and flexes with light weights and a upper body circuit workout, with light weights in the 15-20 rep range. Then I did a moderate tread mill walk for cardio and a practice posing session, to work on my four routines for the Toronto show on Saturday.

Thursday, June 7, 2007, Two Days Until My Guest Posing Appearance at the FAME WNSO Worlds in Toronto

I spent my time at the gym today doing 10 sets of 30 reps of leg flexes and then I worked on my posing routines for this weekend's show in Canada. Last night I did a full body shave and exfoliation. I will have one professional spray tan applied this evening and then shower it off on Friday. It will leave me with a good base for my Dream Tan II application at the venue. I leave for Toronto at 6:30 AM on Saturday and arrive at noon. My first routine will happen at around 4:30 PM. I sure hope the plane isn't late. The reason I'm not leaving for Canada on Friday is that my wife and I have tickets for a Chicago concert in Birmingham and we don't want to miss this great group. We have our priorities in order. LOL

FAME WNSO Reaches Out to Senior Athletes Establishes a Master Pro Division for Bodybuilding and Fitness Competitors Awards 1st WNSO Master Pro Card to Scott “Old Navy” Hults 

June 10, 2007, Toronto, Canada (FAME) - For the past 10 years, the World Natural Sports Organization, WNSO, has been a leader in providing natural, drug-free competitions for bodybuilding, fitness, model and figure athletes. The organization offers both amateur and professional level contests throughout Canada, the United States, Europe, Africa, Australia, and New Zealand. The husband and wife team of Jeffrey Kippel and Mindy Blackstien cofounders of the WNSO, also publish the federations magazine, FAME. Last year, because of the increased interest in modeling, The WNSO began a Muscle Model Division. 

Continuing to look for ways to better serve their FAME athletes, the two turned their attention to the senior class and at this years FAME National Championships named the first ever WNSO Master Pro bodybuilder. Kippel and Blackstien selected for this honor a senior US bodybuilder from Alabama, Scott “Old Navy” Hults, who is the 64 year-old 2006 FAME WNSO Men’s Masters 60+ World Champion. 

He was selected to receive his WNSO Master Pro card as the representative Champion from last years FAME Worlds. Hults attended this years event and appeared on stage as Guest Poser during the amateur competition and again at the evening Pro show. 

At the Pro show, the promoters introduced "Old Navy" as the 2006 Masters 60+ Champion and on stage, awarded him the first WNSO Master Pro Card as they announced the launching of the new WNSO Masters Pro Division. “I am honored to be selected as the first WNSO Master Pro. I hope I can inspire those who believe age is a statistic, not a burden,” Hults said. 

The WNSO will offer its first Master Pro competition at the 2007 FAME North American and US National Championships in Miami, FL, November 2-4. Plans are for there to be one or more Master Pro competitions per year in the US and in Canada, and later in other countries. The Men’s bodybuilding will be split into two age groups, 40-55 and 55+. The women's Master Pros will be 35+. 

In order to establish a stable of Master Pros, the WNSO will award a WNSO Master Pro Card to the winners of the Men’s Masters 40+, 50+ and 60+ FAME World Championships from 2005 and 2006 and the winners of the Women's Masters Class for those years. The winners of the Men’s and Women's Masters classes that had five or more competitors in this years FAME National Championship show also earned WNSO Master Pro Cards. 

After the show, Hults was named the new FAME WNSO’s Vice President for Senior Athletics and will help FAME promote the Masters Pro Division, act as spokesperson for FAME Senior Athletics and write a column on senior fitness and contest prep for FAME Magazine. 

Hults said in addition to Men’s and women's bodybuilders, the new Master Pro Division will also include male and female fitness competitors.

Tuesday, June 12, 2007, 18 Days Until the 2007 NPA Masters Universe in Ft. Lee, VA

I had a great time last weekend as Guest Poser at the 2007 FAME WNSO National Championships in Toronto. Here is a link to some photos from my Posing Routines: 

http://bodybuildingsenior.com/photos2007.htm

This morning I got back to the business of preparing for my next contest, in less than three weeks. I did a heavy legs workout (squats, hack machine, extensions, ham curls, adduction, abduction and seated and standing calve raises. I concentrated on a slow pace with a hard squeeze at the top of each rep and a slow release for negative action. I ended the session with some abs work and then got my cardio in by changing a flat tire on my truck.

Wednesday, June 13, 2007, 17 Days Until My Next Contest

Today was chest and triceps day and I pulled a workout from my bag that I haven't done in quite a while. Each exercise had three 10 rep sets with progressive weight added to each set. Between each set of every exercise, I did 10 full dips. I did flat bench, incline and decline dumb bell presses, pec deck, triceps pushdowns and extensions. I did a total of 180 dips (18 x 10). I ended the session with 50 slant bench crunches. Fun Stuff.

Thursday, June 14, 2007, 16 Days Until the NPA 
Masters Universe in Ft. Lee, VA

Body weight: 151.8

I was in the zone today. I worked back, shoulders and biceps with lots of combo sets. My favorite was heavy lats pull downs combined with pull ups. I did five sets of 10 reps each, going back and forth between pulling down and pulling up. Hard Core. I then combined shoulder presses and shrugs, four sets of 10 reps. For biceps, I went heavy (for me) and did 3 sets of 10 reps with 35 pound dumb bells, combined with machine curls (100 pounds) and barbell curls (60 pounds). Sweet.

Friday, June 15, 2007, Check In For My Next Contest 
Is Two Weeks From Today

As the header states, it's time to get it on. I will do a hard week of training next week and then a final week of contest prep leading up to my flight from Birmingham, Alabama to Richmond, Virginia for the 2007 NPA Nationals and Masters Universe.. The promoter told me, so far, the Men's Master 60+ class is the largest masters class he has. I'm pumped. It seems more than a few of us want to earn their NPA Master Pro Card. At least six of us will be vying for the title. One guy is coming from Florida for the contest. Fun Stuff. I am also competing in the Open Lightweight Class in the NPA Nationals part of the competition.

Today I did my second legs workout of the week. I went heavy on presses, extensions, ham curls, walking lunges and calve raises.

Tomorrow, I'm meeting one of my Distance Training clients at the gym for a one-on-one workout. He is driving from Atlanta to train and then do a practice posing session with me.

Monday, June 18, 2007, 12 Days Until My Next Contest

Body Weight: 152.0. Contest Goal: 150.0 Shredded

A change in travel plans. Instead of flying from Birmingham, Alabama to Richmond, Virginia for the contest in 12 days, a good friend of mind, and fellow competitor are going to drive to the show. We figure it will take about 10 hours and cost a lot less than two air fares and a rental car. We will split the gas and the driving, so it should be OK. John Rossman is an outstanding athlete. He is an NGA and IDFA Pro. He turned 40 last week, so at this show, he will compete in the Masters 40+ class, while I compete in the Masters 60+ class. We will compete against each other in the Open Men's Lightweight class. We did that once before, and, of course, he placed higher than me, but I ain't gonna roll over for this one either. LOL It's a Pro Qualifier.

Today I did another session of combination exercises. Using Hammer Strength machines, I did three sets of 10 heavy reps of incline, decline and flat chest presses, combined with 10 deep dips after each set. I also did three sets of heavy pec deck exercises, followed by 10 dips after each set. For triceps, I did three sets of ten reps of pull downs and seated press downs, followed by 10 pushups after each set. Sweet.

Tuesday, June 19, 2007, 11 Days Until the 2007 NPA Nationals & Masters Universe, Ft. Lee, Virginia

Weight: 151.0 

Today was Legs and Calves. I went Heavy and Slow, with a Squeeze/Hold at the top of each rep. It took my breath away. Nuf said.

Wednesday, June 20, 2007, 10 Days Until My Next Contest

Weight: 151.0 (holding)

Today was a non-weight training day. I did 50, 50, 50, 50. Fifty pull ups, 50 hanging leg lifts, 50 slant board crunches and 50 minutes on the tread mill. Tonight I am looking forward to a re-feed.

Thursday, June 21, 2007, Nine Days Until My Next Contest

Weight 151.6 (Refeed last night)

I am right where I want to be with my weight. I should come in around 149.0, hard and cut. I'll start my contest prep week on Sunday, with an increase in water consumption.

Today was shoulders, back and biceps. I was a little tired, so I did a moderately hard workout of shoulder presses, Arnold's, cable raises, seated cable rows, bent over rows, seated biceps curls and standing biceps curls. I ended with abs work and a moderate elevated tread mill run. Tomorrow will be my last hard legs workout before my contest.

Friday, June 22, 2007, Eight Days Until My Next Contest

Weight: 151.4

I did my last hard legs workout today before my contest a week from tomorrow. I completed a reps-to-failure session, doing 6 RM, 12 RM and 25 RM sets for squats, extensions, lunges, curls and calves. I ended the workout with 50 crunches and a moderate cardio walk on the tread mill. I'll do cardio tomorrow, take Sunday off and then begin a week of pump-up and posing practice, abs and cardio. We leave for Ft. Lee, Virginia on Friday morning, driving time about 10 hours.

Monday, June 25, Five Days Until My Next Contest

Body Weight: 150.2

Here is my daily diet and training regimen for the week, courtesy of my coach, Sean Sullivan..

Contest Week Diet for the 2007 NPA Nationals and Masters Universe, Ft. Lee, VA, June 30

Sunday - 1 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: None

Cardio: None

Posing: 1 set, hold each pose for 10 seconds

Monday - 1 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds

Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 20 minutes

Posing: AM 1 set, hold each pose for 10 seconds

Posing: PM, 1 set, hold each pose for 15 seconds

Tuesday, June 26, 2007, Four Days To Go.

Weight: 150.0 (Holding)

Contest Week Diet and Training for Tuesday

1 Gal. Water, light salt

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 15 minutes

Posing: AM 1 set, hold each pose for 15 seconds

Posing: PM, 1 set, hold each pose for 20 seconds

I'm feeling hard and vascular. I'm in the Zone.

Wednesday, June 27, 2007, Three More Days

Weight: 149.0. On Target

Diet - 1 Gallon of Water, lightly salt meal 1, 3, 5

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

Training: PM Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 20 minutes moderate
Cardio: PM, light treadmill or jog 10 minutes

Posing: AM 1 set, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds

Tonight I begin my contest grooming with a haircut, full-body shave and exfoliation. I will apply my first coat of tanning solution on Thursday.

I'm feeling confident and fit. I try to come in the best shape of my life for each contest. I take nothing for granted.

Thursday, Friday & Saturday, June 28, 29 & 30, 2007 

2007 NPA Nationals & Masters Universe, Ft. Lee, Virginia, USA

Since I will be traveling on Friday and competing on Saturday, I have decided to post the rest of my contest week diet and training prep now.

Thursday - .5 Gal Water, light salt meal 1, 3, 5

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds
Cardio: AM, 20 minutes 3.5 speed, flat treadmill
Posing: AM 2 sets, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds

Friday - .5 Gal Water, salt - none added

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice

Training: None 
Cardio: None
Posing: Stay tight. Flex frequently

Saturday - 4 oz Water with each meal, normal salt

Meal 1: 6 oz steak, 4 egg whites, wheat toast, 8 oz grapefruit juice
Meal 2: 6 oz salmon, sweet potatoes, vegetables, 8 oz grapefruit juice
Meal 3: 6 oz salmon, vegetables, sweet potatoes, 8 oz grapefruit juice

15 minutes before pumping up: 8 oz grapefruit juice.

After prejudging, continue salmon, brown rice, vegetables, grapefruit juice.

After prejudging, return to normal intake of water, 8-10 oz water per hour

Evening Show

15 minutes before pumping up: 8 oz grapefruit juice.

Pick up my Trophies and Pro Card and have a nice meal and drive home.

Monday, July 2, 2007, 2007 NPA Nationals and Masters Universe - Results

Masters 60+ - Tied for First (placed 2nd after the tie-breaker)
Awarded Best Poser trophy

I really enjoyed this contest. Everyone was ready to compete. It was intense but fun. The competitors were loose and friendly. The facilitators were good and the promoter provided one of the best pump up areas I have every seen, lots of equipment, including benches. The show ran smoothly. My only issue, and it was personal, was that they kept us at the athletes meeting a little longer than needed and the show started late. This was a Pro Qualifier and they still took the time to demonstrate the poses for men and women. Not necessary. 

The Masters 60+ class was up first and I didn't have enough time to pump up. But none of my competitors did either. We had five minutes to get on stage. 

I tried very hard to win my fourth pro card at this show. I tied for First. My chief competitor had better abs than me and a better back (former power lifter). I had a better everything else. It was close. I don't know what the judges did with the tie breaker...but, it doesn't matter. I placed 2nd and that has given me a new drive to strive to be better.

I am going to start a very hard program of drop set workouts. I am going to kick my butt to get a little bigger and harder. I will go back to that show next year and I will win...There will be no tie for First. 

I believe I took my self for granted. I believe I could have dieted harder and prepared harder for this show. I know I grew some this season, but I just know I could have worked harder these last six weeks and maybe it would have made the difference. I won't make that mistake again. I have just raised my own bar!!!

I was gratified to receive my fourth Best Poser award. I love posing and I love entraining the audience. At this show, the audience was very responsive to my routine. At the awards ceremony, the MC asked me to perform my routine again for the audience and I did. Sweet. After, they asked my to say a few words and I took the opportunity to promote senior fitness. 

Tuesday, July 3, 2007

It's a nice way to start the month. I was named "Bodybuilding Model of the Month" for July on the Lift For Life Natural Bodybuilding at its Finest web site. Thank you.

http://www.liftforlife.com/scotthultsbodybuilding.htm

Today, after a day off from training, I continued working towards my next two contests, the 2007 NPC Alabama State Championship in Birmingham, Alabama on August 18th and the 2007 NGA Pro Am Nationals, a Pro Show, on September 8th in Atlanta.

I have upped my intensity in the gym by devoting my workouts to drop sets for each exercise. Today, for chest and triceps, I did the following:

Set - 9 reps to failure, drop weight, 8 reps to failure, drop weight, 8 reps to failure, total 25 reps. Rest 90 seconds. Then I repeated this drop set two more times for a total of 75 reps per exercise, resting 90 seconds between sets two and three.

Exercises:

Machine Chest Press
Bench Dumb Bell Flies
Weighted Dips
Incline Bench Dumb Bell Presses
Prone Triceps Extensions
Triceps Push Downs

I ended the session with three sets of 25 reps of weighted crunches.

Intense.

Wednesday, July 4, 2007

No work today so I slept in until 6:30 AM. I met one of my Distance Training clients at the gym at 9:00 and we trained together until 11:00. He is a new client, so we spent the time on form, breathing, posture, technique and pace. We went through several sets of exercises, touching all body parts and ended our session with abs and HITT Cardio. On Monday he will begin eight weeks of Advance GH/HITT Cardio training on his own. He works out at a YMCA close to his home, while I train at Gold's. 

I have stepped up my own workout and plan on asking one of the regulars at Gold's to be my training partner for a few months. I normally train alone, but for now, I am going to need a spotter and partner who will push me to complete the extra heavy reps I want to do.

Thursday, July 5, 2007

I continued my Drop Set workouts today for Legs and Calves. 

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Squats - 270/220/180 pounds

Extensions - 160/145/130 pounds

Ham Curls - 125/110/95 pounds

Seated Calves Raises - Three sets of 25 reps x 150 pounds

Hanging Leg Lifts - Three sets of 25 reps

This was a great workout. Fun Stuff.

Friday, July 6, 2007

I continued my Drop Set workouts today for Back, Shoulders and Biceps. 

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Lat Pull Downs - 150, 140, 130 pounds

Assisted Chins - Three Sets of 25

Dumb Bell Shrugs - 60, 55, 50 pounds

Dumb Bell Extensions - 25, 20, 15 pounds

Dumb Bell Curls - 30, 25, 20 pounds

Slant Board Crunches - Three Sets of 25

Monday, July 9, 2007 - 40 Days Until My Next Contest

http://bodybuildingsenior.com/photos2007.htm

Here are some stage shots of my competition and posing routine from my last contest on June 30.

Body Weight: 155.6 

I continued my Drop Set workouts today for Chest and Triceps. 

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Incline Bench Dumb Bell Flyes - 40, 35, 30 Pounds

Flat Bench Dumb Bell Flyes - 40, 35, 30 Pounds

Decline Bench Press - 135, 110, 90 Pounds

Weighted Dips - 7 Sets of 10 Reps + 1 Set of 5 = 75 Reps with a 25 Pound Plate

Triceps Push Downs - 60, 50, 40 Pounds

Crunches - 3 Sets of 25 Reps.

A very interesting workout!

Tuesday, July 10, 2007 - 39 Days Until the NPC Alabama State Championships

Weight - 156.0 (Contest goal - 150.0)

I continued my Drop Set workouts today for Legs and WNSOCalves. 

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

I used all Life Fitness equipment for my training today. Nice stuff.

Seated Leg Press - 250/230/210 pounds

Leg Extensions - 175/145/130 pounds

Leg Curls - 125/110/95 pounds

Hip Adduction - 250/230/210 pounds

Hip Abduction - 250/230/210 pounds

Seated Calf Extensions - Three sets of 25 reps x 150 pounds

Standing Calf Raises - Three sets of 25 reps 

Machine Abs Crunches - Three sets of 25 reps x 130 pounds

This was a great workout. Fun Stuff. I left the gym walking like a duck.

Wednesday, July 11, 2007 - 38 Days Until My Next Contest

Weight: 157.0 (Target Weight - 150.0)

This was a non-weight training day and I focused on abs and cardio, with a few pull ups thrown in.

Pull Ups - 7 sets of 10 + 1 set of 5 = 75 reps

Machine Crunches - 3 sets of 25 = 75 reps

Slant Board Crunches - 3 sets of 25 = 75 reps

HITT Cardio on the tread mill - 5 X 20 second speed splits at 10 mph + 20 minutes of elevated moderate speed work.

I have a new training partner. Craig had approached me some time ago to ask about Personal Training. Yesterday, I invited him to train with me for no charge. He gets a Certified Personal Trainer and Professional Bodybuilder to train him. I get a training partner who will spot me and help me lift heavier. It's a good trade. We start tomorrow morning.

Thursday, July 12, 2007 - 37 Days Until My Next Contest

Body Weight - 156.0 (Target Weight 150.0)

I continued my Drop Set workouts today for Back, Shoulders and Biceps. My new training partner, Craig, 42, is about my size, maybe 10 pounds heavier. We were able to do the same lifts, which kept things moving.

For each exercise, we did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. we rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. We did each Drop Set exercise three times, for a total of 75 reps.

Seated Cable Lat Pull Downs - 120, 110, 90 pounds

Bent Over T-Bar Rows - 100, 75, 50 pounds

Arnolds Dumb Bell Presses - 30, 25, 20 pounds

Dumb Bell Extensions - 25, 20, 15 pounds

Dumb Bell Curls - 30, 25, 20 pounds

Slant Board Crunches - Three Sets of 25 reps

Craig said afterwards, "Well, that was Fun!" LOL

Friday, July 13, 2007, Six Weeks Until My Next Contest

Weight: 155.2 (Target 150.0)

Today, Eric, my Training Partner, and I began a five-week 8 x 8's Training Plan. We started with Day Four, which we will do every Friday.

Day Four - Legs and Calves

A-1 Squats 8 x 12 - 230 pounds
Rest 15 seconds between sets

A-2 Leg Press 3 x 5 - 300 pounds
Rest 60 seconds between sets

B-1 Leg Extensions 8 x 12 - Four Sets at 100, Four Sets at 90 pounds
Rest 15 seconds between sets

B-2 Leg Curls 8 x 12 - 100 pounds
Rest 15 seconds between sets

C-1 Lunges 8 x 12 - We did Walking Lunges, holding 25 pound dumb bells
Rest 15 seconds between sets

C-2 Calve Raises 8 x 12 - 130 pounds
Rest 15 seconds between sets 

We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. We were too tired to do HITT Cardio (speed splits) today.

Monday, July 16, 2007, 33 Days Until My Next Contest

Weight 158.9

Today, Eric, my training partner, and I continued 8 x 8 Training. 

Upper Body

A-1 Machine Lat pull down 3 x 5 - 150 pounds
Rest 60 seconds between sets

A-2 Seated Cable Row 8 x 8 - 110 pounds
Rest 15 seconds between sets

B-1 Incline Bench Press 3 x 5 - 130 pounds
Rest 60 seconds between sets

B-2 Dumbbell Bench Press 8 x 8 - 55 pounds
Rest 15 seconds between sets

C-1 Lateral raise 2 x 5 - 20 pound dumbbells
Rest 60 seconds between sets

C-2 Flat Bench Dumbbell Flies 4 x 8 - 35 pounds
Rest 15 seconds between sets

D-1 Standing Biceps Curls 2 x 5 - 35 pound dumbbells
Rest 60 seconds between sets

D-2 Preacher Curls 4 x 8 - 70 pounds
Rest 15 seconds between sets

E-1 Cable Press down 2 x 5 - 70 pounds
Rest 60 seconds between sets

E-2 Seated Extensions 4 x 8 - 50 pound dumbbell
Rest 15 seconds between sets

We also included 4 sets of 10 reps of pull ups and a 20-minute cardio session. This is a great training regimen. 

Tuesday, July 17, 2007 - 32 Days Until My Next Contest

Weight - 159.4 Target Contest Weight - 154.25 (Light Weight)

Today we had an incredible legs and calves workout. My energy level was sky high. I lifted more today than I have in a long time. I was pumped and focused.

8 x 8 Training - Legs and Calves 

A-1 Smith Machine Squats 3 x 5 - 270 pounds + the bar
Rest 60 seconds between sets

A-2 Leg Press 8 x 12 - 270 pounds + the sled
Rest 15 seconds between sets

B-1 Leg Extensions 8 x 12 - 100 pounds
Rest 15 seconds between sets

B-2 Seated Leg Curls 8 x 12 - 100 pounds
Rest 15 seconds between sets

C-1 Hip Adductors 4 x 12 - 225 pounds
Rest 15 seconds between sets

C-2 Hip Abductors 4 x 12 - 225 pounds
Rest 15 seconds between sets

D-1 Donkey Press Calve Raises 3 x 25 - 270 pounds + the sled
Rest 15 seconds between sets

D-2 Standing Calve Raises 3 x 25
Rest 15 seconds between sets

We ended the session with 50 slant board crunches.

Wednesday, July 18, 2007 - One Month Until My Weigh In For My Next Contest

Body Weight: 158.2 (72 Kg)

Today was a non-weight training day and we focused on abs, push ups and cardio.

We did five sets of 10 reps of wide grip, medium grip and hammer grip pull ups. Each pull up was full up, hold a second and full down. Fun.

We did four sets of 25 reps of hanging leg lifts. For two of the sets, we held a 5 pound weight between our feet.

We did five sets of 10 push ups. Each push up was slow, full, with a complete up and down motion.

We did a HITT cardio session with 10 degree elevation and five 10 mph 20-second speed splits with 40-seconds of rest between each split. Including the speed splits, the cardio session lasted 25 minutes.

This was a great heart rate workout.

Thursday, July 19, 2007 - Four Weeks Until My Next Contest

Body Weight: 159.4 Pounds (72.45 Kgs) - Target Weight - 150.0 Pounds (68.18 Kgs)

We continued 8 x 8 training. We are now one full week into this training plan.

Upper Body

A-1 Cable Lat pull down 8 x 8 - 4 x 140 pounds and 4 x 120 pounds
Rest 15 seconds between sets

A-2 Duel Pully Cable Row 3 x 5 - 60 pounds
Rest 60 seconds between sets

B-1 Incline Dumb Bell Press 8 x 8 - 4 x 55 pounds and 4 x 50 pounds 
Rest 15 seconds between sets

B-2 Flat Bench Press 3 x 5 - 160 pounds
Rest 60 seconds between sets

C-1 Bent Over Seated Lateral Raise 4 x 8 - 20 pounds
Rest 15 seconds between sets

C-2 Incline Dumbbell Flies 2 x 5 - 40 pounds
Rest 60 seconds between sets

D-1 Biceps Curls 2 x 21's - 20 pounds
Rest 15 seconds between sets

D-2 Preacher Curls 2 x 5 - 115 pounds
Rest 60 seconds between sets

E-1 Rope Pull Downs 4 x 8 - 50 pounds
Rest 15 seconds between sets

E-2 Decline Skull Crushers 2 x 5 - 70 pounds
Rest 60 seconds between sets 

Eric went to the locker room and I stayed to complete a 20 minute moderate speed tread mill session.

Friday, July 20, 2007, 29 Days Until My Next Contest

Weight: 159.2 ( 72.36 Kgs) - Target 150.0 (68.18 Kgs)

Today we completed our first of five-weeks of 8 x 8's Training

Legs and Calves

A-1 Free Standing Squats 8 x 12 - 190 pounds
Rest 15 seconds between sets

A-2 Hack Leg Press 3 x 5 - 270 pounds
Rest 60 seconds between sets

B-1 Leg Extensions 8 x 12 - 150 pounds
Rest 15 seconds between sets

B-2 Leg Curls 8 x 12 - 110 pounds
Rest 15 seconds between sets

C-1 Lunges 8 x 12 - We did Walking Lunges, holding 25 pound dumb bells
Rest 15 seconds between sets

C-2 Calve Raises 8 x 12 - 130 pounds
Rest 15 seconds between sets 

We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. This was a good week of training.

Monday, July 23, 2007 - 26 Days Until My Next Contest

Weight 157.4 lbs. (71.55 kgs.) - Target Weight 150.0 lbs. (68.18 kgs.)

Today we did Elite 8 x 8 training. Each chest and triceps exercise was combined with dips.

Chest & Triceps

A-1 Hammer Strength Iso Lateral Wide Chest Press 3 x 8 - 230 pounds
A-2 Dips 3 x 8

B-1 Hammer Strength Iso Lateral Super Incline Press 3 x 8 - 140 pounds
B-2 Dips 3 x 8

C-1 Hammer Strength Iso Lateral Bench Press 3 x 8 - 140 pounds
C-2 Dips 3 x 8

D-1 Life Fitness Pectoral Fly's 3 x 8 - 150 pounds
D-2 Dips 3 x 8

E-1 Life Fitness Triceps Extensions 3 x 8 - 100 pounds
E-2 Dips 3 x 8

F-1 Life Fitness Triceps Presses 3 x 8 - 175 pounds
F-2 Dips 3 x 8

We ended the workout with Slant Board Crunches 2 x 50 and 20 minutes of Stationary Bike with moderate speed and moderate tension. This was a ball-busting workout. Whooooot!

Tuesday, July 24, 2007 - 25 Days Until My Next Contest

Weight - 158.6 lbs. (72.09 kgs.) Target Contest Weight - 150.0 (68.18 kgs.)

Today we did an elite 8 x 8 legs and calves workout with weighted sissy squats between each set.

Elite 8 x 8 Training - Legs and Calves 

A-1 Life Fitness Seated Leg Press 3 x 8 - 250 pounds
A-2 Weighted Sissy Squats 3 x 8 - 70 pounds

B-1 Life Fitness Leg Extensions 3 x 8 - 165 pounds
B-2 Weighted Sissy Squats 3 x 8 - 70 pounds

C-1 Life Fitness Leg Curls 3 x 8 - 125 pounds
C-2 Weighted Sissy Squats 3 x 8 - 70 pounds

D-1 Hip Adductors 3 x 8 ? 250 pounds
D-2 Weighted Sissy Squats 3 x 8 - 70 pounds

E-1 Hip Abductors 3 x 8 ? 300 pounds
E-2 Weighted Sissy Squats 3 x 8 - 70 pounds

F-1 Seated Calve Raises 3 x 25 - 200 pounds
F-2 Squat Thrusts 3 x 25

G-1 Standing Calve Raises 3 x 25
G-2 Squat Thrusts 3 x 25

We ended this excellent training session with Weighted Crunches 1 x 50 - 100 pounds.

Wednesday, July 25, 2007 - 24 Days Until My Last Amateur Contest.

Weight: 157.8 lbs. (71.73 kgs.) - Target: 150.0 lbs. (68.18 kgs.)

Today was our once-a-week non-weight training day and we focused on strength and endurance exercises and cardio.

Weighted Pull Ups - 6 sets of 5 reps with a 25 pound plate strapped around our waist. We used wide, narrow and hammer grip.

Push Ups - 5 sets of 10 reps. We did slow push ups with wide, narrow and normal hand position. Three of the sets were done with our feet elevated on a bench.

Weighted Hanging Leg Lifts - 4 sets of 25 reps, holding a 10 pound dumb bell between our feet.

Weighted crunches - 4 sets of 25 reps on a slant board.

Cardio - 20 minutes of 10 degree elevated, moderate speed tread mill. This workout was fun.

Thursday, July 26 - Tuesday, July 31. Sunset Beach (Orange County), California

My wife and I are in California for six days to visit my daughter, who turned 21 on the 23rd of July. She is a student at Orange Coast College here and will transfer to the University of California at Irvine soon.

I am about three week out from my next contest, the 2007 NPC Alabama State Championships in Birmingham, so I brought my contest prep mode with me to California. It's a little tough, though, when you wake up in the morning at the hotel and pull back the drapes and look out at the Pacific Ocean. Cool.

Nevertheless, I went to the 24 Hour Fitness center in Huntington, Beach, introduced myself to the manager, showed him my Pro Card and Personal Trainer certification and he immediately gave me a free week's membership so I could train at his facility. Sweet. In return, I am giving the club a plug: club105@24hourfit.com, a great place to train.

Thursday was a travel day, so I didn't work out. Today I did legs and calves. Tomorrow, I will drive to Torrance in Los Angeles County and meet up with one of my Distance Personal Training client-athletes to work out together at Gold's Gym. I will train at 24 Hour Fitness on Sunday and Monday. Tuesday we fly home. 

Unless something unusual occurs, this will be my last journal entry until I return from vacation.

Monday, July 30, 2007, Sunset Beach, California - 19 Days Until My Next Contest

Body Weight - 155.0 Target Weight - 150.0

I trained today at 24 Hour Fitness with my one-week courtesy membership. I did a strong chest and triceps workout.

Incline Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells
3 x 10 Dips

Flat Bench Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells
3 x 10 Dips

Decline Bench Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells
3 x 10 Dips

Rope Pull Downs - 3 x 10 - 70 pounds
3 x 10 Dips

Cable Push Downs - 3 x 10 - 100 pounds
3 x 10 Dips

Slant Board Crunches - 4 x 25

20 minutes of moderate speed, elevated tread mill.

I will return to Birmingham tomorrow and meet my training partner at my gym on Wednesday.

Wednesday, August 1, 2007 - 17 Days Until My Last Amateur Contest.

Weight: 154.6 lbs. (70.27 kgs.) - Target: 150.0 lbs. (68.18 kgs.)

Today was our once-a-week non-weight training day and we focused on strength and endurance exercises and cardio.

Pull Ups - 5 sets of 10 reps. We used wide, narrow and hammer grip.

Hanging Leg Lifts - 4 sets of 25 reps.

Crunches - 4 sets of 25 reps on a slant board.

Sit Ups - 2 sets of 25 reps (freestyle, without locking the feet)

Skip Rope - 2 sets of 100 skips

Cardio - 20 minutes of 10 degree elevated, moderate speed tread mill. This workout was fun.

Thursday, August 2, 2007, 16 Days Until My Final Amateur Contest

Weight: 153.2 lbs. (69.64 null.) I have officially made the null Open Men's Lightweight Class.

Today, Eric, my training partner, and I continued 8 X 8 training, with added combination sets of pushups.

Shoulders, Back and Biceps

Epic Strength Lat High Row - 3 x 8 - 140 pounds
Push Ups - 3 x 8

Life Fitness Seated Row - 3 x 8 - 145 pounds
Push Ups - 3 x 8

Epic Strength Shoulder Press - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Life Fitness Lateral Raise - 3 x 8 - 50 pounds
Push Ups - 3 x 8

Life Fitness Rear Deltoid Fly - 3 x 8 - 115 pounds
Push Ups - 3 x 8

Epic Strength Biceps Curl - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Life Fitness Biceps Curl - 3 x 8 - 95 pounds
Push Ups - 3 x 8

15 minutes of flat, moderate speed tread mill

I am still suffering from a bit of jet lag from my California trip. I was beat after this workout.

Monday, August 6, 2007, 12 Days Until My Final Amateur Contest

My wife and I helped our daughter change apartments at her college, so I couldn't train on Friday. I went to the gym on Saturday to do legs, calves, abs and tread mill. Over the weekend, I practiced my individual posing routine and posing rounds.

Weight: 148.4 pounds (67.45 kgs.) - Target Weight 150.0 pounds (68.18 kgs.)

With less than two weeks to go, I have gone below my desired contest weight. I will carb load when the time comes, to fill my muscle bellies and bring myself on stage at 150.0 pounds.

Today my training partner and I had a good chest and triceps workout.

Incline Dumb Bell Press - 3 x 8 - 55 pound dumb bells
Dips 3 x 8

Flat Bench Dumb Bell Press - 3 x 8 - 65 pound dumb bells
Dips 3 x 8

Decline Bench Dumb Bell Press - 3 x 8 - 60 pound dumb bells
Dips 3 x 8

null Deck - 3 x 8 - 150 pounds
Dips 3 x 8

Triceps Skull Crushers - 3 x 8 - 60 pound bar bell
Dips 3 x 8

Triceps Cable Push Downs - 3 x 8 - 65 pounds
Dips 3 x 8

Machine Crunches - 2 x 25 - 75 pounds

Tread Mill - 20 minutes at an elevated, moderate speed

We enjoyed this training session.

Tuesday, August 7, 2007, 11 Days Until My Last Amateur Contest

Weight: 149.4 pounds (67.91 kgs.) Target Weight: 150.0 pounds (68.18 kgs.)

After a refeed day of 228 grams of protein and 200 grams of carbs, I added back a pound of weight from Sunday, a low carbs diet day. This morning I looked hard, lean, vascular and full. It's coming together nicely.

Legs and Calves Training

Seated Leg Presses - 3 x 8 - 270 pounds plus the weight of the sled

Smith Machine Lunges - 3 x 16 - 160 pounds

Cable Hamstring Stretches - 3 x 8 - 100 pounds

Rumanian Dead Lifts - 3 x 8 - 150 pounds

Extensions - 3 x 8 - 150 pounds

Leg Curls - 3 x 8 - 125 pounds

Seated Calve Raises 3 x 25 - 150 pounds

Standing Calve Raises 3 x 25 - body weight

This was my last leg workout before my competition. I will do quads and ham flexes and stretches throughout next week, but no lifting.

Wednesday, August 8, 2007, 10 Days Until My Next Contest

Weight: 148.0 pounds Target Weight: 150.0

I have gone below my contest target weight in order to bring myself up to the desired weight with a Saturday morning carb load. Doing it this way will help fill out my muscle bellies and I will show hard and lean on stage at prejudging. That's the plan, in any event.

Today was dedicated to body weight exercises and cardio.

Weighted Pull Ups - 5 x 10 with a 10 pound dumb bell held between the feet. We did wide, narrow and hammer grip sets.

Hanging Leg Lifts - 4 x 25. We did extended legs curl ups and side curls in each set.

Slant Board Crunches - 2 x 25. We did these with a 6 pound ball which was thrown back and forth as we did each rep.

Machine Crunches - 2 x 25 - 70 pounds

Tread Mill - 20 minutes of 10 degree elevated at 4.0 mph speed.

We enjoyed the break from weight training, but we still were beat after this session.

Thursday, August 9, 2007, 8 Days Until My Weigh-In

Weight: 147.4 pounds Target: 150.0 pounds

Today I had my final 8 x 8 workout. Tomorrow, my training partner will do legs and calves, while I practice pose and do abs and cardio. I don't do any heavy legs work a week before a contest. On Monday, we will begin a week of circuit training, using light weights and lots of reps to "pump up" and harden before my contest on Saturday. I will also increase my posing practice and cardio. My training partner will go along for the ride.

Shoulders, Back and Biceps Training

Smith Machine Military Press - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Smith Machine Shoulder Raises - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Dumb Bell Shrugs - 3 x 16 - 60 pound dumb bells
Push Ups - 3 x 8

Hammer Strength Iso-Lateral Rows - 3 x 8 - 200 pounds
Push Ups - 3 x 8

Dumb Bell Curls - 3 x 8 - 25 pounds (standing and incline)
Push Ups - 3 x 8

Bar Bell Curls (I Go, You Go) - 10 x 5 - 50 pounds (10 sets of 5 reps, back and forth)
Push Ups - 1 x 10

Pull Up Curls - 3 x 8 - Palms facing towards you for the curl
Push Ups - 3 x 8

Tread Mill - 20 minutes of flat, moderate speed (3.5)

Great Workout.

Friday, August 10, One Week Until My Weigh In

Weight: 147.4 pounds Target 150.0 pounds

As this is my high carbs day, after three low carb days, I should see a slight weight gain tomorrow and look a little harder and leaner. My plan is to come up to my contest weight, instead of dropping down to the weight, as I usually do.

A business commitment kept me from the gym this morning. I will go on Saturday to do a light workout, some cardio and posing practice.

I'm feeling pretty good about my contest next week. I may just come in the best I ever have as I compete in my final amateur show, the 2007 NPC Alabama State Championship in Birmingham on August 18th.

Monday, August 13, 2007, Five Days Until My Next Contest

Weight: 147.0 pounds Target: 150.0 pounds

I am on the second day of a four-day low-carb cycle. My protein is high and my water is high. I continue salting each meal, but will cut that soon. On Thursday and Friday, I will do two high carb days and add a creatine load. I'm feeling great and am looking lean and hard. I'm confident it's all going to come together nicely for prejudging on Saturday.

Today my training partner and I did circuit training. We worked several machines with sets of 20-25 reps with moderate weight. After, I did 20 minutes of moderate speed, level tread mill. Tonight I will go through three practice posing rounds - I am competing in three classes at this show.

Here are a couple of shots taken on Saturday, one week out from the competition.

Tuesday, August 14, 2007, Four Days Until My Final Amateur Contest

Weight: 146.8 Target: 150.0

I'm in the third of four low null days and I'm really looking forward to loading up on Thursday and Friday for Saturday's contest.

Today we continued circuit training. We did 25 reps of 18 different exercises, covering all body parts. While my partner did leg extensions, leg curls and calve raises, I stood by and flexed my quads and stretched my hams, since I am not doing lower body work this week.

I continued the workout with a moderate hitt cardio session and two practice posing rounds.

I'm feeling great. Even with my low null cycle, I had good energy and strength during my workout.

Wednesday, August 15, 2007 - Three Days Until the 2007 NPC Alabama State Championships

Weight: 146.6 Target 150.0

I am in the fourth and final day of my low carbohydrates pre-contest diet. Tomorrow, I begin a two day load to fill out for the contest. My weigh in is Friday between 6 - 8 PM. I am competing in the Open Men's Lightweight Class and I'm sure I'll make the 154 1/4 pounds weight limit with no trouble. I am also competing in the Men's Masters 50+ & Men's Masters 60+ Classes.

Today, I did a pre-judging type pump up and practice posing session. I will do another pump up and practice posing session this evening. 

I am feeling more and more excited as the day approaches. I know I am going to have fun and that's what matters. I enjoy competing. All that work, for about eight minutes on stage. Is it worth it? Oh, yes!

Thursday, August 16, 2007 - Check In Tomorrow

Weight: 146.6 Target 150.0

After four days of low carbohydrates, I began two days of load today to fill my muscle bellies and bring my contest weight to 150.0. I am consuming 300 grams of high glycemic carbohydrates and 150 grams of protein, all spread over six meals. I should look pretty "full" tomorrow and then my nutrition coach, Eric Brugh, and I will decide what to do on Friday. I'm keeping my water and salt high today.

This morning, after a pump up and posing practice, I did a full-body shave and exfoliation to prepare for my first professional spray tan this evening. I will have a second coat applied on Friday and then put on a coat of Dream Tan II at the venue on Saturday morning. That should make me dark enough for the competition.

I'm feeling confident, energetic and ready to Rock & Roll.

Friday, August 17, 2007 - Check In & Weigh In Day

Weight: 148.0 pounds Target 150.0

Today, I woke up hard and full after a high carbohydrates day yesterday. More of the same today. I pumped up and practiced posing at home this morning. I took a half-day of vacation from work and will leave the office at 1 PM. I will have my second spray tan applied this afternoon and head for the host hotel to check in at 6 PM. After my weigh in, I'll eat my last meal of the day. I'll also practice my symmetry, mandatory rounds and individual posing routine again tonight. 

Prejudging starts at 10 AM on Saturday and the evening show at 7 PM. I'm as prepared as I can be. Someone is going to have to show up who is better to beat me. I have no control over that. I've done my job.

Sunday, August 19, 2007

2007 NPC Alabama State Bodybuilding, Figure and Fitness Championships, August 18, Birmingham Alabama

Results:

Men's Master 60+ - First Place (2007 NPC Mr. Alabama Masters)
Open Men's Lightweight - Fourth Place

70 outstanding men and women athletes stepped up on stage to compete in the NPC Alabama State Championships. The winners of each class became 2007 NPC Mr. or Ms. Alabama. The show was also a NPC National Qualifier, with the winners of each class invited to compete in the NPC National Championship for the next two years.

The competition was intense in this non-tested event. Every athlete brought their "A" Game to the stage.

There were nine NPC judges from Louisiana, Florida, Tennessee, Mississippi and Alabama. The contest started on time and ran smoothly, except for a little trouble with the music system. That happens, but everyone was "cool" about it.

This was my final amateur contest and I did manage to show up in the best shape of my life. Many of my fellow competitors and a number of people in the audience, who saw me at this show last year commented that I looked better than I did in 2006, when I placed 2nd in the Masters Class. 

I had a good time performing a new posing routine and the audience responded in kind. All of the other routines were 60-seconds. The promoter allowed me to do my full 90-seconds version. Sweet 

My senior grand master 60+ class was called the "Old Navy" division, because three years ago, I pestered the promoter, who is also the NPC State Chairman, to include a 60+ division in the State Championship. Last year he did, and said it will always be called the "Old Navy" division. So, my name is already on the trophy. It says, "2007 NPC Alabama State Championships-Old Navy-1st Place." Also Sweet.

I will enjoy my two trophies today, along with some excellent meals, and then put the trophies on a shelf, forget about them, and continue training on Monday for my first Master Pro Show, the 2007 NGA Pro Am World Cup in Atlanta in three weeks.

Monday, August 20, 2007, 19 Days Until My First Master Pro Contest

Stage shots from the 2007 NPC Alabama State Championships, 
Birmingham, August 18th

http://bodybuildingsenior.com/photos2007.htm

Results: 

Super Grand Master 60+ "Old Navy" Division - First Place 
(2007 NPC Mr. Alabama Masters)

Open Men's Lightweight Class - Fourth Place

After a great weekend with my face buried in the food trough, I'm back on my contest prep diet for my first Master Pro show in less than three weeks. The 2007 NGA Pro Am World Cup in Atlanta on September 8th, will actually be my second Pro Show. In May, I was the Guest Poser at the 2007 NGA Mountain States Regional Championship in Salt Lake City, Utah. Immediately after that show ended, I stepped back on stage and competed in the 2007 NGA Olympic Gold Junior Pro Championships, for first time Pros and placed Third. I didn't accept the prize money, but did accept the trophy, a fine leather jacket. Since I didn't accept the prize money, I was able to compete last weekend in my final amateur show, the 2007 NPC Alabama State Championships in Birmingham. It was great way to end my amateur career by winning the "Old Navy" Super Grand Masters Class to claim the title, "Mr Alabama Masters," in front of a home crowd. Very satisfying.

Now, that trophy and my trophy for placing Fourth in the Open Men's Lightweight Class is on a shelf, to gather dust, along with the rest of my statues.

Today, I continued my preparation for my Master Pro debut with a workout plan I dusted off and decided to use again for the next four weeks.

Widow-Maker Power Workout

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.

Day One

Incline Bench Dumb Bell Press 
6 x 6 - 60 pound dumb bells
1 x 20 - 50 pound dumb bells

Flat Bench Dumb Bell Press
6 x 6 - 60 pound dumb bells
1 x 20 - 50 pound dumb bells

High Pulls (wide grip upright row, pulling the cable to your forehead)
4 x 4 - 60 pounds

Laterals
3 x 8 - 25 pound dumb bells

Triceps Press Downs
4 x 10 - 75 pounds

Decline Dumb Bell Extensions
4 x 8 - 25 pound dumb bells

Hanging Leg Raises
2 x 25

Slant Board Crunches
2 x 25

A great workout.

Tuesday, August 21, 2007, 18 Days Until the 2007 NGA 8th Annual Pro Am World Cup, Atlanta

Weight: 150 pounds. (Weight is not an issue in Pro Masters competitions)

We continued the Widow-Maker Power Workout today and it almost made my wife a Widow. 

Widow-Maker Power Workout

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.

Day Two - Legs and Calves

Leg Press 
6 x 6 - 300 pounds
1 x 40 - 200 pounds

Smith Machine Squats
6 x 6 - 250 pounds
1 x 30 - 150 pounds

Leg Curls
5 x 8 - 110 pounds

Leg Extensions
4 x 10 - 150 pounds

Seated Calf Extensions
3 x 25 - 150 pounds

Standing Calf Raises
3 x 25 - Body Weight

After this session, we limped to the locker room.

Wednesday, August 22, 2007 - 17 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 149.0 pounds

Today was a non-weight training day in the Widow Maker Power Workout. We did 50's.

Machine Lats Pull Downs - 5 x 10 - 100 pounds, supersetted with
Pull Ups - 5 x 10 - Wide grip, medium grip, narrow grip, reverse grip

Dips - 5 x 10 - Body weight, in combination with
Push Ups 5 x 10 - feet on the bench, hands on the floor

Hanging Leg Lifts - 2 x 25 in combination with
Slant Board Crunches 1 x 50

This was a Fun workout.

Thursday, August 23, 2007 - 16 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 148.0

We continued Widow-Maker Power Workout training today. 

Widow-Maker Power Workout

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.

Day Three - Back & Biceps

Reverse Grip Barbell Row
6 x 6 - 135 pounds
1 x 20 - 105 pounds

Medium Grip Pull Down
6 x 6 - 150 pounds
1 x 20 - 100 pounds

Dead Lifts
6 x 6 - 155 pounds
1 x 30 - 135 pounds

Barbell Curls
4 x 8 - 80 pounds

Preacher Curls
4 x 10 - 60 pounds

Whoa. It was tough to catch our breath during this session. I was going to do cardio, but instead, I went to the locker room.

Friday, August 24, 2007 - Two Weeks Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 149.6 (After a Re-feed Day)

We continued Widow-Maker Power Workout training today. 

Widow-Maker Power Workout

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.

Day 4 - Legs and Calves

Smith Machine Lunges 
6 x 12 - 150 pounds
1 x 40 - 135 pounds

Seated Leg Curls
6 x 6 - 115 pounds

Smith Machine Wide Stance Squats (Feet wide apart, toes pointed out)
6 x 6 - 225 pounds
1 x 50 - 150 pounds

Dumb Bell Stiff Leg Dead Lifts
6 x 6 - 50 pound dumb bells

Step Ups (Step up, one leg at a time, on a high bench or aerobic step)
6 x 12 - Body weight

Donkey Press Seated Calve Raises
3 x 25 - 270 pounds + the weight of the sled

Standing Calf Raises
3 x 25 - Body weight

Slant Board Crunches
1 x 50 - Slow, with a squeeze/hold at the top of each rep

This was a nice way to end the week, tired as hell.

Monday, August 27, 2007 - 12 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 148.2

Today my training partner and I put the Widow Maker Power Training workout plan on the shelf for a few weeks and began circuit training for my benefit. I am looking to burn fat, harden and cut for my contest in less than two weeks. We did two circuits of 20 rep exercises, working the full body. At the end of the hour, my heart was pounding and I was beat. I felt great. Yesterday (Sunday) I went to the gym for a cardio and abs session. I am focused and determined to come in at my best in my first Master Pro competition.

Tuesday, August 28, 2007 - 11 Days until the 2007 NGA Pro Am World Cup, Atlanta

The best plan sometimes turns foul. Yesterday, my wife had to take her car to the shop for repairs and on the way home last evening, I lost a brake hose and had to limp to a different shop to have my truck fixed. That left us with one car, so I had to skip the gym this morning and drive my wife to work and then head to the office myself. 

I will consider this my light day and will workout four days in a row, including Saturday to make up the lost training session.

Here is the circuit training I am doing as I prepare for my next contest in under two weeks.

The PHA workout

This training plan was provided to me by my conditioning coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts. 

CIRCUIT A

A1. Bench press 8 reps
A2. Hack Squat 20 reps
A3. Cable Row 12 reps
A4. Leg Curl 10 reps
A5. Knee raise 25 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT B 

B1. Push press 10 reps
B2. Lunge 15 reps
B3. Close grip chin 6 reps
B4. Dead lift 20 reps
B5. Incline sit up 25 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT C

C1. Dumbbell curl 8 reps
C2. Calve raise 20 reps
C3. Triceps extension 12 reps
C4. Crunch on exercise ball 25 reps
C5. Upright row 15 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT D

D1. Bent over row 10 reps
D2. Hyperextension 15 reps
D3. Dips 6 reps
D4. Smith Squat 20 reps
D5. Abs roller 25 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

Change movements if you need to or want to, and add one cycle each workout until you are at five each. You can do this circuit training up to four-times a week.

Wednesday, August 29, 2007 - 10 Days Until The 2007 NGA Pro Am World Cup in Atlanta.

Weight: 147.2

Today I continued full-body circuit training and was able to complete two sets of all four cycles. This is a fun workout. I knew I had accomplished what I was trying to, as I slowly walked to the locker room.

Thursday, August 30, 2007 - Nine Days Until The 2007 NGA Pro Am World Cup in Atlanta

Weight: 147.2 (After a Re-feed Day)

My training partner and I completed all four circuits again this morning. We upped the weights a little from yesterday and I had a personal best when I curled 40 pound dumb bells. Sweet. I'm feeling energetic, strong and determined as I near the date for my Master Pro contest. My plan is to come in harder and leaner than I did for the NPC Alabama State show two weeks ago.

Friday, August 31, 2007 - One Week Until I Check In for the 2007 NGA ProAm World Cup in Atlanta

Weight: 146.8 pounds

I had a tough time in the gym today. My training partner overslept and didn't come in. It was just as well. I was beat before I got started.

I began OK. I did two sets of eight reps of 75 pound dumb bell presses. Then, as I continued circuit training, I just didn't have any energy to lift much weight. I kind of went through the motions.

I think it's a combination of competing two weeks ago, my current carb depletion diet and the circuit training. I have all the symptoms of over training. I wound up doing only two sets of the first cycle and picked exercises from the other three circuits and then did 20 minutes of tread mill.

I was going to train hard tomorrow (Saturday), but have decided, if I do anything, it will be abs and cardio and no weight training. I will take Sunday off and return to the gym on Monday for my final week of contest prep. I will be fine, but I don't enjoy feeling like I did during my workout this morning.

Saturday, September 1, 2007 - A Special Note

My nutrition coach sent me this email a few minutes ago. I thought I would share it with you:

"This is exactly how you should feel. Being able to get through it is what separates 1st place and all the others. If this was easy, everyone would be shredded at a show but only the mentally strong can accomplish it. I feel the exact same way. There is nothing fun about what we do. Very few can do it and achieve success. This was why I was wondering when you always said you were feeling good. I felt like **** the last month but I keep looking better and better. You are right where you should be and this is what it is going to take to win. Hang in there. It will pay off.

Ever go to a contest and see a competitor and say "if he only had a month left he would be shredded?" He is one of the many that couldn't take the beating of the diet. He gave up when it got tough and convinced himself he looks good enough. I see it at every contest.

That is when it gets tough and only the mentally strong survive. Remember this. The worse you feel at the end of the diet, the better you will look."  - Eric

Thanks, Coach. Old Navy

Saturday, September 1, 2007. The 2007 NGA Pro Am World Cup in One Week from Today in Atlanta

Weight: 146.6

I went to the gym solo this morning to do circuit training, abs and cardio. Although I was feeling a little weak, I sucked it up and completed all four circuits with good weights and proper form. I then did some hanging leg lifts and a moderate tread mill session. I will do more abs work and practice my posing at home later. 

I'm pumped about this contest next week. While it is my second pro show, it's my first Master Pro event, where I will be competing against Master Pros in their 50's. At 64, I'm giving away some years, but I plan to bring my "A" game to the stage and give the "kids" a battle.

Monday, September 3, 2007 - Labor (Labour) Day in the US

Weight: 146.6 pounds. Contest Goal: 150.0 pounds

With only five days until the 2007 NGA Pro Am World Cup in Atlanta, I worked extra hard in the gym this morning. My training partner was at his lake house for the weekend while I went to the gym on Saturday and today for a round of circuit training. For the legs exercises in the circuit, I flexed my quads and hamstrings. I ended the session with a moderate tread mill walk. I'm hungry for food and to do well on Saturday. Several friends from Georgia and Alabama are coming to the contest. I'm looking forward to a fun competition and a fun post-contest fete.

Tuesday, September 4, 2007 - Four Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 147.0 lbs. - 66.82 kgs.

My training partner and I continued circuit training as I close in to my contest date a few days from now. He did the legs and calves exercises while I flexed those muscles. After our four circuits, I did a moderate tread mill walk and practiced posing, holding my poses for five seconds without shaking. I am feeling good, but a little weak. I am looking forward to the carb load on Thursday and Friday. I'm pumped about this contest.

Wednesday, September 5, 2007. Three Days Until the 2007 NGA ProAm World Cup in Atlanta

Weight: 146.2 (Post Workout: 145.0)

I am ready! We completed our final circuit training session (at least I did) today in preparation for my Master Pro contest on Saturday. Tomorrow I will practice posing and flexing, that's all. On Friday, I will travel from Birmingham, Alabama to Atlanta, Georgia, about a 2 1/2 hour drive, to check in and attend a 6:00 PM athlete's meeting. I am upbeat, pumped, hungry and excited about this contest. Tomorrow I will begin a two-day carb load to fill out my muscle bellies. I am hard, lean and vascular. It will only get better.

Thursday, September 6, 2007 - Check In Tomorrow for the 2007 NGA Pro Am World Cup in Atlanta

Weight: 145.2 - On Target for My Carb Load

I'm ready. This morning, I practiced my posing at home, then I did a full-body shave and exfoliation to prepare for my first of two professional spray tan applications this evening. I will have the second coat applied Friday morning before I leave for Atlanta. I will apply one coat of Dream Tan II at the venue on Saturday before I step onto the stage.

I believe I am in the best condition of my life for this show. I worked very hard to come in this way. It's my first Master Pro show and I want to represent!

The actual name of my portion of the 2007 NGA Pro Am World Cup is the 1st Annual Superman PRO Grand Master's Classic Championship. It's a Master Pro 50+ age class competition. At 64, I will probably be the oldest athlete in the class. I am counting on conditioning to help me overcome any age difference.

Friday, September 7, 2007 - Check in Today for the 2007 NGA Pro Am World Cup in Atlanta

Weight: 146.8

Well, this is it. This morning, I prepared brown rice and talapia for my pre-contest meals. I also have some rice cakes for snacks. I will shower off the "dust" from my first spray tan and have the second coat applied this morning. I will shower again in the morning and then apply a coat of Dream Tan II just before prejudging. I will practice posing and go over my individual routine a few times before I leave Birmingham for the two and-a-half hour drive to Atlanta. The competitors meeting and drug test is at 6 PM at the host hotel.

I have done the best I can to prepare for this contest. I believe I am in the best shape of my life for this show. I will do everything I can to step onto the stage tomorrow with my best package. Then, it's up to the judges. I'm very excited about this show and feel I have paid close attention to the minute details of contest preparation. I'm ready. 

As I enter my first Master Pro competition, I want to thank you for your interest, support and encouragement. It's been a fun ride for me and I hope you have found my log to be of some interest.

Sunday, September 9th & Monday, September 10, 2007

2007 NGA Pro Am World Cup 1st Annual Grand Masters 50+ Pro Classic

Saturday, September 8th

Results: Third Place 

Contest Photos: 

http://bodybuildingsenior.com/photos2007.htm

The competition was held at the Gwinnett Center in Duluth, Georgia, a suburb of Atlanta. It was a very good venue in which to compete. The auditorium was large and the stage was very well lit, with a good sound system. It was a big show, with 105 superb men and women amateur and pro athletes. The support back stage was excellent. There were large dressing rooms, a huge pump up area, and plenty of water and bananas. The facilitators were friendly and organized.

The show did run long. The athletes showed up at 9 AM for a meeting. The show started a few minutes after 10 AM and my class was the last one out at Prejudging and we walked onto the stage at 2:15 PM. The night show started a little after 7 PM and ended at 1:30 AM. Fortunately, the promoter reversed the order and my Grand Masters Pro Class went on as the sixth group and we finished by 8:30 PM.

I really enjoyed my first Master Pro competition. I have been looking forward to this event since I won my NGA Master Pro card at this same show in 2006. There were four of us on stage and the winner was no surprise. He is 10-year NGA Pro, who met the age requirement and stepped over to the Master Pro circuit at this show. He was big, hard, lean and cut and deserved the victory. Second place went to a 59 year-old veteran, who was competing in his 92nd contest in eight years. I placed Third, and Fourth place went to a 50 year-old athlete who won his NGA Master Pro card earlier this year.

I had a great time doing my 90-second posing routine and the large audience was very appreciative. I bring this up because of something that occurred after the show. Andrew Bostinto, the President of the NGA was in the audience. I am scheduled to judge a new NGA show next Saturday in Nashville, Tennessee. It's the NGA Music City Night of Champions. After watching my routine, Andy asked if I would be his Guest Poser in addition to judging his show next week. I said, "Sure.  I would enjoy doing that." So, I will judge during prejudging and the first part of the evening show. I will slip back stage just before the intermission and do a quick prep to come on stage right after intermission and do a couple of my routines for the audience. Then, I will return to the judges table for the rest of the show. It will be my third Guest Poser appearance this year.

This week, after two weeks of circuit training, I resume heavy lifting, except for my legs. I will have to go easy on the legs this week because of my Guest Posing appearance. While I won't be 100% contest ready on Saturday, I don't want to show up with flat quads and hamstrings, so I will do some extensions, leg curls, flexing and calve raises. but nothing too heavy.

My next contest is in eight weeks, the 2007 FAME North American and US Nationals Pro Masters Championships in Miami, Florida on November 3rd. I will compete in the Men's Masters Pro 55+ class.

Monday, September 10, 2007 

Weight: 146.0

Today, my training partner and I began The Griffin - High Intensity Power Training Plan

The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off - repeat. On off days, do cardio.

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day One - Chest, Deltoids & Triceps

Incline Dumbbell Press - 4 x 9 - 55 pound dumbbells
Flat Bench Dumbbell Press - 3 x 9 - 60 pound dumbbells
Dips - 3 x 15

Lateral Raises - 4 x 9 - 20 pound dumbbells
Bent Over Lateral Raises - 3 x 9 - 50 pound dumbbells
Dumbbell Flyes - 3 x 15 - 40 pound dumbbells

Close Grip Bench Press - 2 x 9 - 100 pounds
Triceps Press Downs - 2 x 9 - 70 pounds
Decline Barbell Skull Crushers - 2 x 15 - 70 pounds

Incline Bench Crunches - 4 x 25
Tread Mill Session - 20 minutes

Tuesday, September 11, 2007 - Four Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee

Weight: 147.0

I am judging and will be the Guest Poser at this new NGA show in Nashville.

Today, I trained solo, as my training partner had a early business meeting.

The Griffin - High Intensity Power Training Plan

The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off - repeat. On off days, do cardio.

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day Two - Back and Biceps

Pull Ups - 5 x 10 (wide, narrow and hammer grip)
Seated Cable Rows - 4 x 9 - 120 pounds
Lat Cable Pull Downs - 4 x 9 - 120 pounds
Rack Dead Lifts - 2 x 20 - 150 pounds

Dumb Bell Curls - 2 x 9 - 35 pounds
Incline Dumb Bell Curls - 2 x 9 - 30 pounds
Hammer Curls - 2 x 15 - 25 pounds

The Dead Lifts were the only exercise that left me breathless.

Wednesday, September 12, 2007 - Three Days Until the 2007 NGA Music City Night of Champions in Nashville, Tennessee

I'm really looking forward to judging at this new show for the NGA and appearing on stage as the Guest Poser. I'll do two routines after intermission.

Weight: 147.0

The Griffin - High Intensity Power Training Plan - Week One

Day Three

Today was a non-weight training day and we dedicated our time to abs, push ups and cardio

Hanging Leg Lifts - 4 x 25
Slant Board Crunches - 4 x 25
Machine Crunches - 4 x 25
Push Ups - 4 x 25

20 minutes of flat, moderate speed tread mill

I had fun doing 100 Leg Lifts, 200 crunches and 100 push ups. Sweet.

Thursday, September 13, 2007, Two Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee

Contest Judge and Guest Poser

Weight: 148.0

I am treating this like I would any other contest. I took today off from weight training and instead flexed, stretched and posed. I did a full body shave and exfoliation this morning in preparation for the first of two professional spray tans I will get starting this evening. I still have a little skin color left from the spray tan/Dream Tan II applications last weekend, so I will only do the two professional sprays and then apply a little posing oil just before I go on for my Guest Posing appearance. I will not apply Dream Tan II for this show.

I'm looking forward to contributing to this new National Gym Association (NGA) event. It's the first NGA show in the state of Tennessee and the new NGA State Chairman for Tennessee, Marty Lotito, is promoting the contest. Marty is a Class Guy.

Friday and Saturday, September 14, 15 - 2007 NGA Music City Night of Champions, Nashville, Tennessee

I left Birmingham, Alabama for the three-hour drive to Nashville at noon on Friday. Other than tornado warnings and some rain, the trip was uneventful. I attended a judges meeting at 7:30 PM and then practiced my posing routine in my hotel room and watched some TV. 

On Saturday, the judges met again at 9 AM and Prejudging started at 11:00. The Evening Show started at 6 PM and I made my Guest Posing appearance right after the intermission. I had fun doing my two routines and the audience seemed to enjoy them, too.

This was the first ever NGA show in the State of Tennessee. Although it was a small show, all of the athletes were very competitive and all of us judges were NGA Pros. In order to launch drug-free competitions in Tennessee, the president of the NGA, Andy Bostinto, declared that this show be a Pro Qualifier, and three Pro Cards were awarded, one to the Open Men's winner, one to the Open Women's winner and one to the Overall Figure winner.

The contest ran smoothly, in a great venue, the TPAC - Tennessee Performing Arts Center, with a good stage, lighting and sound system. The dressing rooms were roomy and there was plenty of water and snacks for the competitors. 

The show's promoter, Marty Lotito, who is the NGA State Chairman for Tennessee, announced there will be two NGA shows a year in Tennessee, which will include a NGA Pro Show in 2008. 

After the show, the promoter invited the competitors, their families and any ticket holders from the audience who cared to come, to an after-party at a local watering hole. Nice touch. The promoter paid for several pizzas for the hungry athletes.

I got up at 5:30 AM on Sunday, drove home to Birmingham and arrived in time for Church. My wife and I will enjoy a non-contest dinner together tonight.

Monday, September 17, 2007 - Seven weeks until my final pro show of the year

2007 FAME US Nationals - North American Championships, Miami, November 3rd,
Men's Master Pro 55+ class 

Weight: 148.0

The Griffin - High Intensity Power Training Plan

The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.

Week One - Since our training was limited last week due to my training partner's illness and my contest prep, we restarted the plan today.

Day One - Chest, Deltoids & Triceps

Incline Dumbbell Press - 4 x 9 - 60 pound dumbbells
Flat Bench Dumbbell Press - 3 x 9 - 65 pound dumbbells
Dips - 3 x 15

Lateral Raises - 4 x 9 - 25 pound dumbbells
Bent Over Lateral Raises - 3 x 9 - 50 pound dumbbells
Dumbbell Flyes - 3 x 15 - 45 pound dumbbells

Close Grip Bench Press - 2 x 9 - 120 pounds
Triceps Press Downs - 2 x 9 - 75 pounds
Decline Barbell Skull Crushers - 2 x 15 - 70 pounds

Incline Bench Crunches - 2 x 25
Hanging Leg Lifts - 2 x 25

We increased the weight on each exercise from last week by five pounds. Sweet.

Tuesday, September 18, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd

Weight: 150.4

Today, I trained solo, as my training partner is still under the weather.

The Griffin - High Intensity Power Training Plan

The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day Two - Back and Biceps

Pull Ups - 5 x 10 (wide, narrow, biceps and hammer grip)
Seated Cable Rows - 4 x 9 - 125 pounds
Lat Cable Pull Downs - 4 x 9 - 130 pounds
Rack Dead Lifts - 2 x 20 - 160 pounds

Dumb Bell Curls - 2 x 9 - 40 pounds
Incline Dumb Bell Curls - 2 x 9 - 35 pounds
Hammer Curls - 2 x 15 - 25 pounds

I managed to increase my weight by 5 pounds on most sets. The Dead Lifts Killed.

Wednesday, September 19, 2007 - Training for the 2007 FAME US Nationals - North American Championships, Miami, Florida, November 3rd, Master Pro 55+ Class

Today was a non-weight training day and I used the time to work on abs, cardio, push ups and posing.

Hanging Leg Lifts - 4 x 25

Machine Crunches - 2 x 25

Slant Board Crunches - 2 x 25

Push Ups - 4 x 25

Elliptical Trainer - 30 minutes

Practice Posing - 20 minutes

I am looking forward to tomorrow, my first legs workout in two weeks.

Thursday, September 20, 2007 - 44 Days Until My Final Contest for 2007

Weight: 149.4

The Griffin - High Intensity Power Training Plan

Week One

Day Four - Legs

Leg Press
2 x 15 - 300 pounds
1 x 50 - 250 pounds

Hack Squats
2 x 15 - 200 pounds
1 x 30 - 175 pounds

Lunges (Each Leg)
2 x 9 - 175 pounds
1 x 20 - 150 pounds

Leg Curls
3 x 9 - 125 pounds

Leg Extensions
3 x 9 - 160 pounds

Donkey Press Calves Raises
3 x 25 - 200 pounds

Standing Calves Raises (Body Weight + 25 Pound Dumb Bells)
3 x 25

Stair Climber
20 Minutes - Moderate Speed

Well, now that was Fun!

Friday, September 21, 2007, Six Weeks Until My Final Contest of the Year

Weight: 150.4

The Griffin - High Intensity Power Training Plan

Week One

Day Five

This was a non-weight training day and I focused on abs, pull ups and cardio.

Hanging Leg Lifts - 4 x 25

Slant Board Crunches - 1 x 100

Assisted Weighted Pull Ups - 4 x 25

Prone Leg Raises - 4 x 25

Moderate Speed, Elevated Tread Mill - 20 minutes.

Everything hurts. It was a good week.

Monday, September 24, 2007 - Six Weeks Until My Final Pro Show of the Year

Weight: 151.0

I am now training solo. Eric, my training partner, has a new position at his job that requires him to be in his office by 7:30 AM. I train from 6:30-8:00 AM Monday - Friday. I will train alone while I look over the morning c