Fourth Year Student: My Senior Year

Training Over 35 Lifter
241

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.

242

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

243

I am honored to be included as the representative of all of the outstanding masters competitors in this years 2008 FAME Masters World Championships on the FAME Poster.

244

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.

245

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.

246

I really think this is a key to bodybuilding as the general public can be positive about it.

247

[quote]Elaikases wrote:
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

I really think this is a key to bodybuilding as the general public can be positive about it.
[/quote]

Absolutely. I have competed in six NPC shows and 17 drug tested events. It’s night and day back stage. Even the checkin is less tense at tested shows.

248

Monday, May 26, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.8 pounds

My training partner and I skipped the Legs Blast workout we usually complete on Mondays and instead did a regular workout.

Dead Lifts
1 x 8 - 185 pounds
1 x 8 - 195 pounds
1 x 8 - 215 pounds

Machine Leg Extensions
1 x 8 - 100 pounds
1 x 8 - 140 pounds
1 x 8 - 175 pounds

Hamstring Curls
1 x 8 - 100 pounds
1 x 8 - 110 pounds
1 x 8 - 120 pounds

Machine Calf Raises
3 x 25 - 200 pounds

Tread Mill
20 minutes

We started at 7 AM and finished by 8:15 AM. We trained at my YMCA and then I had three clients to train before the Y closed early for Memorial Day. My wife and I went to the movies at 1 PM and saw the new Indiana Jones film. Fun. Back to regular training tomorrow.

249

Tuesday, May 27, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.2 pounds

Today my training partner and I worked in the weight room with dumb bells for chest and did some machine triceps exercises.

Flat Bench Dumb Bell Press
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 70 pound dumb bells

Incline Bench Dumb Bell Press
1 x 8 - 40 pound dumb bells
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells

Decline Bench Dumb Bell Press
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells

Dumb Bell Fly’s
1 x 8 - 40 pound dumb bells - Flat Bench
1 x 8 - 40 pound dumb bells - Incline Bench
1 x 8 - 50 pound dumb bells - Decline Bench

Triceps Rope Pull Downs
1 x 8 - 70 pounds
1 x 8 - 75 pounds
1 x 8 - 90 pounds

Triceps Push Downs
1 x 8 - 80 pounds
1 x 8 - 90 pounds
1 x 8 - 100 pounds

Tread Mill
1 x 30 minutes AM
1 x 30 minutes PM

I’m looking forward to the start of my contest season in just a few short weeks. I believe I will hit the stage on June 14th in Toronto in the best shape of my life. This has been a good contest prep for me. I will only lose if someone better comes along and not because I wasn’t 100 percent prepared.

250

Wednesday, May 28, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.0 pounds

Today my training partner and I had a bodyweight training session.

Unassisted Pull Ups
10 x 10 - 100 reps - hammer, narrow, wide and biceps grip.

Hanging Leg Lifts
4 x 25 - 100 reps

Push Ups
4 x 25 - 100 reps

Bensen Ball Crunches (the little crunch ball sold on TV)
4 x 25 - 100 reps

Skip Rope
100 reps

Tread Mill
30 minutes AM
30 minutes PM

500 reps without touching a weight. Nice.

251

It is good to know what a “real” body weight is for someone who is fat free.

You are still an inspiration.

252

[quote]Elaikases wrote:
It is good to know what a “real” body weight is for someone who is fat free.

You are still an inspiration.
[/quote]

Thanks, Friend. I had a 7-skin fold body fat test today:

142.0 pounds - 7.2% body fat. My stage goal in two weeks is 6.0%. At my age, and without “help,” that’s absolutely the best I can be and I’m satisfied with that.

253

Thursday, May 29, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.0 pounds - 7.2% body fat

Birmingham Steel Legs Blast Furnace-Sixteenth Segment (16 of 16)

We completed this excellent Legs program and will do this program again later in the year. Good Results!

Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 340 reps - 110 pounds net (8.00 without rest). My 6 foot, 6 inches tall, 255 pounds training partner did 351 reps with 120 pounds.

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

Abdominals
4 x 25 Elevated Feet Crunches

Treadmill
30 minutes of moderate speed AM
30 minutes of moderate speed PM

With my guest posing appearance in one week and my first contest of the year in two weeks, this is the last heavy legs workout I’ll do until June 16th. Then, I have two more weeks before my next show on June 28, so I will only do one week of heavy legs.

254

420×560 81.1 KB

Friday, May 30, 2008, One Week until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and Two Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.0 pounds - 7.2% body fat

Today my training partner and I had a good shoulders, back and biceps workout. We did two hard, three-sets of eight reps exercises, including machine shoulder press, machine press downs, seated rows, standing rows, shoulder rotation and biceps curls. We then worked on my training partner’s form routine for his Senior Brown Belt test tomorrow in Karate and shot some one week out photos of me in the locker room.

I’m very close to being contest ready.

255

Monday, June 2, 2008, One Week until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and Two Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.2 pounds

Today my training partner and I did a lower body workout. Actually, he did a lower body workout and I acted as his personal trainer. Since I am one week out from my guest posing appearance and two weeks out from my pro show, I am not doing any heavy legs. I am mostly flexing my quads and doing very light leg extensions and calf raises.

Michael’s Workout

Squats
1 x 8 - 185 pounds
1 x 8 - 205 pounds
1 x 8 - 225 pounds

Extensions
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds

Ham Curls
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 130 pounds

Calf Raises
3 x 25 - 200 pounds

Tread Mill
20 minutes

I enjoyed watching my training partner workout this morning. I will join him tomorrow for upper body. LOL

256

Best of luck to you ON, you’ve worked very hard for this. Can’t wait to hear the results of your comp.

257

Awesome job. I have one question. By doing a dozen shows a year, you have to be on a constant diet. Do you not worry that thou you are lean the muscle loss is a bad thing. I am 51 and gains are slow, how much harder is it for you, especially in contest prep all the time?

258

Thanks, daddyzombie and greystoke.

I don’t do 10 shows a year (any more LOL). This year I have judged three shows and will judge and guest post this weekend. My first contest of the year is on June 14th in Toronto, then a NPA show in Virginia two weeks later. I will do two more pro shows in November for a total of four competitions this year. My stage weight in November was 148. My off season weight was 168. I am under 148 now and will carb up for the June 14th show and come in around 145-148 at 6% body fat.

259

Tuesday, June 3, 2008, Four Days until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 11 Days until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.0 pounds

Today my training partner and I did a Upper Body Composition workout.

Incline Dumb Bell Flies
1 x 8 - 30 pounds
1 x 8 - 35 pounds

Machine Chest Press
1 x 8 - 150 pounds
1 x 8 - 170 pounds

Arnold’s
1 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells

Cable Shoulder Raise
1 x 8 - 100 pounds
1 x 8 - 120 pounds

Biceps Hammers to Curls
1 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells

Biceps Work the Rack
1 x 10 - 25 pound dumb bells
1 x 10 - 20 pound dumb bells
1 x 10 - 15 pound dumb bells
1 x 10 - 10 pound dumb bells
(Each Arm - No rest between sets)

Tread Mill
30 minutes AM
30 minutes PM

260

Wednesday, June 4, 2008, three days until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 10 days until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.

Weight: 142.0 pounds

Today my training partner and I had a bodyweight training session.

Unassisted Pull Ups
10 x 10 - 100 reps - hammer, narrow, wide and biceps grip.

Dips
10 x 10

Hanging Leg Lifts
4 x 25 - 100 reps

Push Ups
4 x 25 - 100 reps

Crunches
4 x 25 - 100 reps

Tread Mill
30 minutes AM
30 minutes PM

I had my first professional spray tan applied for my Guest Posing appearance this weekend. I’ll have a second coat applied tonight and my final spray applied on Thursday night. I should be dark enough to not need a coat of Dream Tan II for the show.