Monday, May 12, 2008 - 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 144.4 pounds
Birmingham Steel Legs Blast Furnace-Eleventh Segment (11 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 200 reps - 110 pounds net (5:40 without rest).
On Thursday we will add :20 and go 6:00.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Donkey Press Seated Calf Raises
3 x 25 - 230 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 300
Abduction
3 x 15 - 250
Abdominals
2 x 25 Crunches
2 x 25 Kneeling Rope Pull Downs
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Friday, May 9, 2008 - 5 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 145.4 - 8.2% body fat (down from 9.3% on 4/28)
I have a cold. I caught it at the Y for sure. Lots of sick people working out and as much as I tried to stay sanitary, I got hit. I took yesterday off from training, but not work. I did a light workout today and also went to work as a Personal Trainer at the Y. I had no choice. If I don't train clients, I don't get paid. I told all of my clients I was
"sick" and we kept our distance and still got the job done.
My training partner and I did light shoulders and biceps this morning. I will be back on my rigorous training schedule on Monday.
Wednesday, May 7, 2008 - 5 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 6 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 146.0
Today my training partner, Michael Jackson, Brown Belt Karate Man, and I did a bodyweight workout:
Unassisted Pull Ups
10 x 10 - hammer, medium, wide and biceps grips
Push Ups
4 x 25
Crunches
4 x 25
300 Reps. Fun Stuff.
30 Minutes of tread mill
Hot Tub - 20 Minutes - Soothing Stuff
Tuesday, May 6, 2008 - 5 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 6 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 146.2
Chest and Triceps
Hammer Strength Equipment
Iso Lateral Bench Press
1 x 8 - 90 pounds
1 x 8 - 110 pounds
1 x 8 - 120 pounds
Iso Lateral Super Incline Press
1 x 8 - 110 pounds
1 x 8 - 140 pounds
1 x 8 - 150 pounds
Iso Lateral Wide Chess Press
1 x 8 - 200 pounds
1 x 8 - 220 pounds
1 x 8 - 230 pounds
Peck Deck
1 x 8 - 145 pounds
1 x 8 - 160 pounds
1 x 8 - 175 pounds
Triceps Cable Push Downs
1 x 8 - 65 pounds
1 x 8 - 70 pounds
1 x 8 - 75 pounds
Cardio
Tread Mill - 20 minutes of moderate speed, no elevation
Monday, May 5, 2008 - 5 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 6 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 146.6 (After a Re-Feed Day)
Birmingham Steel Legs Blast Furnace-Eights Segment (9 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 190 reps - 110 pounds (5.00 without rest).
On Monday we will add :20 and go 5:20.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Calf Raises
3 x 25 - 225 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal's
2 x 25 Crunches
2 x 25 Kneeling Rope Pull Downs
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Friday, May 2, 2008 - 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 146.2
Today my training partner and I worked back and lats:
Cable Lats Pull Downs
1 x 8 - 100 pounds
1 x 8 - 110 pounds
1 x 8 - 120 pounds
Dumb Bell Bench Lat Pulls
1 x 8 - 50 pounds each arm
1 x 8 - 60 pounds each arm
1 x 8 - 65 pounds each arm
Dumb Bell Bench Pull Overs
3 x 8 - 60 pounds
Tread Mill
30 minutes of moderate speed
Deep Tub
20 minutes of soaking and BSing. It's Friday. Yea!
Thursday, May 1, 2008 - 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 147.0
Birmingham Steel Legs Blast Furnace-Eights Segment (8 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 150 reps - 110 pounds (4:28 without rest). On Monday we will add :20 and go 5:00.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Donkey Press Seated Calf Raises
3 x 25 - 250 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal's
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Wednesday, April 30, 2008 - 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.5
Today my training partner and I did a non-weight training slowmo (slow motion) day. Each rep of every exercise had a 5 second up and 5 second down pace. Fun stuff. Brutal.
Slowmo Pull Ups
3 x 10
Slomo Push Ups
3 x 10
Slomo Hanging Leg Raises
3 x 10
Slomo Slant Board Crunches
3 x 10
Skip Rope
3 x 100 regular speed skips
Tread Mill
30 minutes of moderate speed
Tuesday, April 29, 2008 - 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.8
I'm still carrying a little extra weight from two days of carbohydrate loading to test the current cutting diet I'm on.
Chest and Triceps Workout
Incline Bench Press
1 x 8 - 115 pounds
1 x 8 - 125 pounds
Decline Bench Press
1 x 8 - 135 pounds
1 x 8 - 155 pounds
Flat Bench Press
1 x 8 - 155 pounds
1 x 8 - 185 pounds
Flat Bench Dumb Bell Flies
1 x 8 - 35 pound dumb bells
1 x 8 - 40 pound dumb bells
Decline Triceps Extensions (Skull Crushers)
2 x 8 - 60 pound bar bell
Triceps Cable Push Downs
2 x 8 - 60 pounds
Tread Mill
30 minutes
Monday, April 28, 2008 - 6 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.0
Birmingham Steel Legs Blast Furnace-Seventh Segment (7 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 165 reps - 110 pounds (4:28 without rest). On Thursday we will add time and go 4:40.
Today is my 65th Birthday. For the past 15 years, I have had a goal to be in the best shape of my life on my Birthday. Today, I have once again achieved that goal. For the Legs Blast, I did 4:28 without rest and completed 165 reps to celebrate being 65 on 4/28.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Calf Raises
3 x 25 - 210 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal's
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
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