Friday & Saturday, May 23 and 24, 2008 - The 2008 NGA Magic City Bodybuilding and Figure Championships, Hoover (Birmingham), Alabama
A full house greeted the men and women athletes at the Hoover High School Auditorium in Birmingham, Alabama on Saturday for the first-ever natural bodybuilding and figure competition held in this city. Hoover High School is famous for the MTV series
"Two-A-Days," which was shot on location at the school.
On Friday evening, the athletes checked in at the Better Fitness Nutrition Center in Pelham, a store owned by the show's promoter, Jason Thornton. The athlete's that needed it were weighed to determine their class and everyone took a urinalysis test to determine their seven-year drug-free status. The NGA requires a seven-year period from use of illegal muscle enhancing drugs.
On Saturday, Laura Tourtellot, affectionately known in the body-building world as
"Turtle," started Prejudging at 11:15 AM with the Teen Class. This was followed by Men's Novice, Men's Masters, Women's Figure and the Open Men's classes. Laura kept things moving and we were finished with the morning session by 1 PM.
The Athletes returned to the Hoover Auditorium for a 4:30 meeting and then prepared for the 6:15 PM start of the Evening Show. NGA Master Pro, Scott
"Old Navy" Hults kicked off the proceedings with an a capella singing of our National Anthem. He also judged the show, along with Guest Poser, NGA Pro Figure Nicole Weeks. All of the competitors brought their best to the stage in hopes of winning a coveted NGA Pro Card. Two athletes won their card that night: Eddy Smith, the Open Men's Middleweight Champion and Adrianne Egan, the Women's Figure Champion. Best Poser went to Lightweight Champion, Kennett Washington, who traveled from South Carolina for the show.
Feedback from several competitors and from the audience was very positive. The enthusiastic crowd enjoyed the friendly atmosphere and obvious camaraderie of a drug-free competition and to a person, the athletes vowed to return next year to have a go at the 2009 NGA Magic City Bodybuilding and Figure Championship, which promises to be a much bigger event.
Thursday, May 22, 2008 - 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 145.4 pounds
Birmingham Steel Legs Blast Furnace-Twelfth Segment (12 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 250 reps - 110 pounds net (6:40 without rest).
On Monday we will add :20 and go 7:00.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Machine Seated Calf Raises
3 x 25 - 200 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal's
4 x 25 Elevated Feet Crunches
Treadmill
30 minutes of moderate speed AM
30 minutes of moderate speed PM
I was interviewed by CBS News Radio in Los Angeles via phone today to talk about Harrison Ford's new movie and how realistic it is for a 62 year-old actor to play a
"action hero." They wanted to relate my bodybuilding career to Ford's role as Indiana Jones and asked me several questions about weight training, diet and competitions as a senior athlete. The live radio interview lasted about five minutes.
Wednesday, May 21, 2008 - 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto,
Canada
Weight: 144.6 pounds
Body Weight Workout
Pull Ups
5 x 10 - 50 reps
Push Ups
10 x 10 - 100 reps
Crunches
4 x 25 - 100 reps
Tread Mill
1 x 30 minutes AM
1 x 30 minutes PM
Tuesday, May 20, 2008 - 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto,
Canada
Weight: 145.6 pounds - No Change From Yesterday. Over the weekend, my nutrition coach, Eric Brugh, the 2007 NABBA Masters and Overall National Champion (I love to promote this fine Warrior), had me do a high carb load/cheat day on Saturday to see how my body would react. It reacted by adding four pounds of bodyweight. I had some photos taken Sunday night, which I sent to Eric. He was happy with the results of our
"test." Me, too. I have since lost two of those added pounds and have two to go to get back to Friday's weight.
Chest and Triceps Workout
Barbell Bench Press
1 x 8 - 135 pounds
1 x 8 - 155 pounds
1 x 8 - 185 pounds
Machine Incline Rotary Press
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
Machine Decline Press
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
Flat Bench Triceps Dumb Bell Extensions
1 x 8 - 20 pound dumb bells
1 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells
Cable Triceps Push Downs
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
Tread Mill
1 x 30 minutes AM
1 x 30 minutes PM
I'm feeling strong in spite of my contest prep. I am pumped and ready to get going. Four more weeks until the FAME Worlds.
I am judging the 2008 NGA Magic City Bodybuilding and Figure Championships in Hoover, Alabama (Birmingham) on Saturday. I am also practicing my posing for my Guest Poser appearance at the 2008 NGA Carolina Night of Champions in Greensboro, NC on June 7th. I will be judging at that contest, too.
Monday, May 19, 2008 - 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 145.6 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 240 reps - 110 pounds net (6:20 without rest).
On Thursday we will add :20 and go 6:40.
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
4 x 25 Elevated Feet Crunches
Treadmill
30 minutes of moderate speed, moderate elevation work including three speed splits of HITT. I did another 30 minutes later in the day. I am shooting for 60 minutes a day for the remainder of my contest
prep.
Thursday, May 15 and Friday, May 16, 2008 - 3 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 144.4 pounds
Thursday - Birmingham Steel Legs Blast Furnace-Tenth Segment (10 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 225 reps - 110 pounds net (6:00 without rest).
On Monday we will add :20 and go 6:20.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Machine Calf Raises
3 x 25 - 230 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 290
Abduction
3 x 15 - 250
Abdominals
2 x 25 Crunches
2 x 25 Kneeling Rope Pull Downs
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Today (Friday) we had a good shoulders and biceps workout. I added cardio sessions throughout the day at my YMCA job.
As I enter my last month of contest prep I am feeling very good about my chances to do well at the FAME Worlds. I am ahead of schedule for cutting and hardening. I am confident that I will bring my best package ever to the stage in Toronto on June 14th.
Wednesday, May 15, 2008 - 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 143.6 pounds
Non-Weight Training Workout - Bodyweight Session
Hanging Leg Lifts
10 x 10
Push Ups
4 x 25
Crunches
4 x 25
Pull Ups
5 x 10
Treadmill
30 minutes at 4.0 speed and 4.0 elevation
Tuesday, May 14, 2008 - 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 145.2 pounds - After a Re-feed day
Chest and Triceps Workout
Flat Bench Dumb Bell Press/Flies
1 x 8 - 50 pound dumb bells
1 x 8 - 65 pound dumb bells
1 x 8 - 35 pound dumb bells - Flies
Incline Dumb Bell Press/Flies
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 40 pound dumb bells - Flies
Decline Dumb Bell Press/Flies
1 x 8 - 60 pound dumb bells
1 x 8 - 65 pound dumb bells
1 x 8 - 45 pound dumb bells - Flies
Overhead Cable Triceps Rope Pull Down
3 x 8 - 50 pounds
Reverse Grip Single Cable Triceps Pull Down
3 x 8 - 25 pounds
Barbell Skull Crushers Decline Triceps Press
3 x 8 - 60 pound bar bell
Tread Mill
30 minutes - moderate speed. 30 minutes - moderate speed in the PM.
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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