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
Abdominals
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
[quote]ecogenx wrote:
65???damn impressive.[/quote]
Yep, got my Medicare Card to prove it. LOL
Old Navy
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
Hot Tub
20 minutes of soaking and BSing. It’s Friday. Yea!
Not to sound too sappy here, but you really are a testament to me. I’m 36 and still new at this and I thought maybe I was getting too old too start.
When I saw the piece on CBS I thought, WOW at age 65. Pretty impressive! I’m still in the bulking up phase, at 147 up from a lifetime of being 134, 5’11. All I can say is that this is something I will want to do for the rest of my life. Your an example that its never too late.
Oh and happy belated birthday.
[quote]skeletonboy wrote:
Not to sound too sappy here, but you really are a testament to me. I’m 36 and still new at this and I thought maybe I was getting too old too start.
When I saw the piece on CBS I thought, WOW at age 65. Pretty impressive! I’m still in the bulking up phase, at 147 up from a lifetime of being 134, 5’11. All I can say is that this is something I will want to do for the rest of my life. Your an example that its never too late.
Oh and happy belated birthday.[/quote]
Thank you, Friend (I added you to my Friends list). I appreciate your words and sentiment. I was 135 pounds at my first contest. I will probably be around 150 at my 25th contest in six weeks. I have been about to add about 5 pounds of lean mass, naturally, each of the last three years. Keep on keeping on, skeletonboy.
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
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
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
Friday, May 9, 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: 145.4 - 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.
Progress Photos, five weeks out from my next contest.
Body weight: 145.2, body fat: 8.2%, down from 9.3% on 4/28.
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
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.
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
Hey Old Navy,
Just tossing you a word here. Glad your cold the other day didn’t throw you off too much. Good to see your keeping on keeping on.
My work out is tomarrow which I do 3 times a week. I do HIT training and I really like it because its really hard. Oh its not fun at all, but I feel I really accomplished something afterwards. And the results will speak for themselves. Gotta lift hard in order to grow and I have a long way to go yet.
Another benefit my back has gotten so much stronger that I’m no longer walking in pain. Have had a year of lower back pain. Chiropractors could barely help. But now things are doing good.
Have you ever posted what your diet is like? I’d like to know, since I’m looking at what others have posted. Its good to know, so I can have an idea I’m doing right. Hovering around 150, must be doing something right.
Regards-
[quote]skeletonboy wrote:
Hey Old Navy,
Have you ever posted what your diet is like? I’d like to know, since I’m looking at what others have posted. Its good to know, so I can have an idea I’m doing right. Hovering around 150, must be doing something right.
Regards-[/quote]
That’s the only thing I don’t talk about in my journal. I am working with Eric Brugh, the 2007 NABBA Masters and National Champion on my contest diet. We have been working together for more than a year. Eric’s diet prep is proprietary and I respect his request to keep it private.
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.
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
Abdominal’s
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.
[quote]Old Navy wrote:
skeletonboy wrote:
Hey Old Navy,
Have you ever posted what your diet is like? I’d like to know, since I’m looking at what others have posted. Its good to know, so I can have an idea I’m doing right. Hovering around 150, must be doing something right.
Regards-
That’s the only thing I don’t talk about in my journal. I am working with Eric Brugh, the 2007 NABBA Masters and National Champion on my contest diet. We have been working together for more than a year. Eric’s diet prep is proprietary and I respect his request to keep it private.
[/quote]
It is good to see some respect for privacy in this age.
Keep up the great example.
