Monday, April 21, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 148.0 I lost a bit of control over my contest diet this weekend when I flew from Birmingham to Cape Cod to judge a bodybuilding contest. There was no way I could maintain my strict diet during prejudging and the evening show, the after party and traveling to and from the airports. I am on it today and am confident I will quickly get back on track.
Birmingham Steel Legs Blast Furnace-Fifth Segment (5 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 125 reps - 110 pounds (3:40 without rest). On Thursday we will add :20 to the time.
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 - 200 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
Tuesday, April 22, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.6 pounds-back on track with my contest prep diet.
Today my training partner and I started a new Body Comp workout plan that will take me to my contest in eight weeks. It’s designed for upper and lower body work in each session, lifting heavy weights with little rest between sets.
We did dead lifts, lunges, lats pull downs, seated rows, dumb bell curls, incline dumb bell bench press and a few other fun exercises. We finished with 20 minutes of cardio and left the gym floor feeling pretty well drained.
I have added boxing (gloves against pads) to my Personal Training regimen for my clients at the YMCA. My clients love the change. Some of them have never strapped on a pair of boxing gloves. Boxing is a great aerobic exercise.
Wednesday, April 23, 2008 - 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 145.2 pounds-back on track with my contest prep diet.
Today we did a non-weight training body weight workout. We completed 500 reps in one hour.
Unassisted Pull Ups
10 x 10 - 100 reps
Unassisted Sit Ups
4 x 25 - 100 reps
Hanging Leg Lifts
5 x 20 - 100 reps
Push Ups
10 x 10 - 100 reps
Dips
10 x 10 - 100 reps
25 minutes of tread mill in the morning and another 35 minutes in the afternoon.
it looks like you’re doing a great job. Congrats on the NY Times peice and the CBS show- you’re going to be more popular than Arnold (a fellow star). Good luck in your comps!
Paul
[quote]middlleagedguy wrote:
it looks like you’re doing a great job. Congrats on the NY Times peice and the CBS show- you’re going to be more popular than Arnold (a fellow star). Good luck in your comps!
Paul[/quote]
Thanks, Paul. You look great in your Avatar. Excellent size and symmetry. Thanks for adding me to your Friends list. I have reciprocated.
Thursday, April 24, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.2
Birmingham Steel Legs Blast Furnace-Sixth Segment (6 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 130 reps - 110 pounds (4.00 without rest). On Monday we will add :28 to the time and go 4:28, to celebrate my 65th birthday on April 28.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Friday, April 25, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.4 Body Fat 9.0
Today we did several sets of shoulders and biceps, doing 8 reps per set and lifting as heavy as we could for each set.
[quote]Elaikases wrote:
Old Navy wrote:
Progress shots at seven weeks out. I weigh 147 in these photos taken today (4/27/08). I will be 65 years-old tomorrow.
Your arms are really looking good. What are your measurements now?
[/quote]
[quote]Old Navy wrote:
Elaikases wrote:
Old Navy wrote:
Progress shots at seven weeks out. I weigh 147 in these photos taken today (4/27/08). I will be 65 years-old tomorrow.
Your arms are really looking good. What are your measurements now?
A solid 15 inches, up from 14 inches a year ago.
[/quote]
That is impressive, especially when you realize it is all muscle and no fat in that 15 inches.
[quote]Elaikases wrote:
Old Navy wrote:
Elaikases wrote:
Old Navy wrote:
Progress shots at seven weeks out. I weigh 147 in these photos taken today (4/27/08). I will be 65 years-old tomorrow.
Your arms are really looking good. What are your measurements now?
A solid 15 inches, up from 14 inches a year ago.
That is impressive, especially when you realize it is all muscle and no fat in that 15 inches.
[/quote]
Thanks, again. I am at 8.5% body fat today and will try to hit 6% for my contest on June 14. I can’t get much lower than that because of my age. I have some loose skin around my mid section that I blame on “age-related gravity.” LOL
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
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
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.
