Fourth Year Student: My Senior Year

Training Over 35 Lifter
141

Monday, March 17, 2008 - 13 Weeks until the 2008 FAME Grand Master Pro World Championships, June 14th, Toronto.

Here is my Contest Schedule for the first half of 2008:

March 29th, NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge

April 19th, OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge

May 24th, NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge

June 7th, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge

June 14th, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor

June 28th, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor

Training:

Weight: 157.0

Sully’s Mass Maker Workout - Phase V, Week Three, Day One

We altered the plan by incorporating day 12 of the Hungarian Oak Leg Blast in our session. We will stay on Phase V until we complete the Oak Leg Blast in a couple of weeks.

Hungarian Oak Leg Blast

Squats - I upped my squat weight 10 pounds to 80 and my training partner upped his from 80 to 100 pounds.

1 x 225 reps - 80 pounds (6:00 without rest) On Thursday, we go for 6:20 without rest. We are fast approaching the end of this workout when we do eight minutes of squats without rest.

Extensions
2 x 30 - 80 pounds

Hamstring Curls
3 x 10 - 80 pounds, then, each set to failure (3 x 30)

Seated Calf Extensions 3 x 25
3 x 25 - 160 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 10 - 250 pounds

Abduction
3 x 10 - 250 pounds

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep

Tread Mill - 25 minutes of moderate speed work. I’ll do another 30 minutes in the afternoon for my contest prep.

142

Tuesday, March 18, 2008, 13 Weeks Until the 2008 FAME World Championships and Pro Showdown.

Weight: 156.0

Chest and Triceps

Incline Bench Press
1 x 6 - 135 pounds
1 x 5 - 155 pounds
1 x 4 - 170 pounds

Decline Bench Press
1 x 6 - 135 pounds
1 x 5 - 185 pounds
1 x 4 - 205 pounds

Flat Bench Press
1 x 6 - 135 pounds
1 x 5 - 165 pounds
1 x 4 - 185 pounds

Dumb Bell Flies
2 x 8 - 35 pounds
1 x 8 - 40 pounds

Skull Crushers
3 x 8 - 60 pound barbell

Single Cable Triceps Pull Down
3 x 8 - 20 pounds, each null

Triceps Rope Pull down
3 x 8 - 35 pounds

HITT Cardio - 25 Minutes
4 - 20 second speed sprints at 8 elevation and 10 speed
1 - 30 second speed sprint at 8 elevation and 10 speed

143

Looking good - I just read through this journal and really admire your dedication. Favorite quote: “Age is just a statistic”
I’m really just starting my journey and have different goals but do hope to emulate your dedication.

Soldog

144

[quote]soldog wrote:
Looking good - I just read through this journal and really admire your dedication. Favorite quote: “Age is just a statistic”
I’m really just starting my journey and have different goals but do hope to emulate your dedication.

Soldog[/quote]

You have taken the first step and you are heading in the right direction. Congratulations.

Old Navy

145

Wednesday, March 19, 2008, 13 Weeks Until the 2008 FAME World Championships and Pro Showdown.

Weight: 155.6

We did Crazy Eights today: Eight sets of eight reps of eight exercises done in a cycle.

Lat Pull Down
3 x 8 - 100 pounds
3 x 8 - 120 pounds
2 x 8 - 140 pounds

Unassisted Pull Ups - Hammer, medium, wide and biceps grip
8 x 8 - Bodyweight

Seated Cable Rows
3 x 8 - 100 pounds
3 x 8 - 120 pounds
2 x 8 - 140 pounds

Push Ups
8 x 8 - Bodyweight

Hanging leg Lifts
8 x 8 - Bodyweight

Slant Board Crunches
8 x 8 - 60 degree slant

Skip Rope
8 x 16 - skips

25 minutes of moderate speed treadmill and another session later in the day.

146

Thursday, March 20, 2008 - 13 Weeks until the 2008 FAME World Championships and Pro Showdown.

Weight: 154.8

Sully’s Mass Maker Workout - Phase V, Week Three, Day Four.

We altered the plan by incorporating day 13 of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 270 reps - 80 pounds (6:40 without rest) On Monday, we go for 7:00 without rest.

Extensions
2 x 30 - 80 pounds

Hamstring Curls
3 x 10 - 80 pounds, then, each set to failure (3 x 30)

Donkey Press Calf Extensions 3 x 25
3 x 25 - 200 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 10 - 250

Abduction
3 x 10 - 250

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.

Closing in on the final 8:00 of Squats for the Oak Leg Blast. Excellent program. Thank you Tom Platz

147

Old Navy, you fricken rock. You are an inspiration to the the spectrum of generations. There is no old in you, and bud, i want to be old like you!

I look forward to follwing you in this thread.

148

[quote]Sailorchris wrote:
Old Navy, you fricken rock. You are an inspiration to the the spectrum of generations. There is no old in you, and bud, i want to be old like you!

I look forward to follwing you in this thread.[/quote]

Thanks for the props, sailorchris. What part of California are you from? I live in Alabama now, but I was born in San Francisco and lived in San Diego, Hollywood and Long Beach (I went to Long Beach Poly High School, Long Beach City College and California State University at Long Beach).

149

Friday, March 21, 2008 - 13 Weeks Until the 2008 FAME World Championships, Toronto, June 14

Weight: 156.0

Today we trained shoulders and abs.

Dumb Bell Extensions 3 sets
3 x 10 - 20 pound dumb bells

Dumb Bell Laterals 3 sets
3 x 10 - 20 pound dumb bells

Dumb Bell Shrugs 3 sets (front, side, back, side equals one rep)
3 x 10 - 50 pound dumb bells (120 total reps)

Pull Ups - 3 sets
3 x 10 - body weight

Crunches - 3 sets
3 x 10 - hold each crunch and squeeze

20 minutes of tread mill

A good week of training.

150

[quote]Old Navy wrote:
Sailorchris wrote:
Old Navy, you fricken rock. You are an inspiration to the the spectrum of generations. There is no old in you, and bud, i want to be old like you!

I look forward to follwing you in this thread.

Thanks for the props, sailorchris. What part of California are you from? I live in Alabama now, but I was born in San Francisco and lived in San Diego, Hollywood and Long Beach (I went to Long Beach Poly High School, Long Beach City College and California State University at Long Beach).

[/quote]

I’m in Newport Beach. A Mater Dei family, many rivalries with Long Beach Poly.

151

[quote]Sailorchris wrote:
Old Navy wrote:
Sailorchris wrote:
Old Navy, you fricken rock. You are an inspiration to the the spectrum of generations. There is no old in you, and bud, i want to be old like you!

I look forward to follwing you in this thread.

Thanks for the props, sailorchris. What part of California are you from? I live in Alabama now, but I was born in San Francisco and lived in San Diego, Hollywood and Long Beach (I went to Long Beach Poly High School, Long Beach City College and California State University at Long Beach).

I’m in Newport Beach. A Mater Dei family, many rivalries with Long Beach Poly.
[/quote]
Cool. We will have to “hit” each other during football season. My daughter got her Associates degree from Orange Coast College and now attends CSULB (Long Beach State).

152

Monday, March 24, 2008 - 12 Weeks until the 2008 FAME Grand Master Pro World Championships, June 14, Toronto.

Here is my Contest Schedule for the first half of 2008:

March 29 - NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge

April 19 - OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge

May 24 - NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge

June 7, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge

June 14, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor

June 28, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor

Training:

Weight: 155.0

Hungarian Oak Leg Blast

Squats

1 x 228 reps - 80 pounds (7:00 without rest) On Thursday, we go for 7:20 without rest. We are fast approaching the end of this workout when we do eight minutes of squats without rest.

Leg Extensions
2 x 30 - 80 pounds

Hamstring Curls
3 x 10 - 80 pounds, then, each set to failure (3 x 30)

Seated Calf Extensions 3 x 25
3 x 25 - 170 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 15 - 250 pounds

Abduction
3 x 15 - 250 pounds

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep

Tread Mill - 25 minutes of moderate speed work. I’ll do another 30 minutes in the afternoon for my contest prep.

153

Tuesday, March 25, 2008, 12 Weeks Until the 2008 FAME World Championships and Pro Showdown.

Weight: 154.2

Rest Pause Workout - Chest and Triceps

Each set was six reps with a 10-second rest pause between each rep, allowing us to lift heavier weights.

Incline Bench Press 3 x 6
1 x 6 - 165 pounds
1 x 6 - 175 pounds
1 x 6 - 185 pounds

Decline Bench Press 3 x 6
1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 195 pounds

Flat Bench Press 3 x 6
1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 195 pounds

Triceps Push Downs 3 x 6
3 x 6 - 80 pounds

20 minutes of tread mill, 30 minutes additional later in the day.

154

Wednesday, March 26, 2008, 12 Weeks Until the 2008 FAME World Championships, Grand Master Pro Show, Toronto, June 14

Weight: 154.2

We did a bodyweight circuit training session today.

Hanging Leg Lifts
5 x 15

Slant Board Crunches
5 x 15

Unassisted Pull Ups
5 x 15

Push Ups
5 x 15

Jumping Jacks
5 x 15

Tread Mill
30 minutes

155

Thursday, March 27, 2008 - 12 Weeks until the 2008 FAME World Championships and Pro Showdown in Toronto.

Weight: 153.0

Hungarian Oak Leg Blast

My two training partners and I went up in weights today. I did 90 pounds, my larger friend did 100 and my very large friend did 110. Our reps went down from last week, but we still kicked butt.

Squats
1 x 250 reps - 90 pounds (7:20 without rest) On Monday, we go for 7:40 without rest.

Extensions
2 x 30 - 90 pounds

Hamstring Curls
3 x 10 - 90 pounds, then, each set to failure (3 x 30)

Donkey Press Calf Extensions 3 x 25
3 x 25 - 200 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 15 - 250

Abduction
3 x 15 - 250

Treadmill
30 minutes

Closing in on the final 8:00 of Squats for the Oak Leg Blast. Excellent program. Thank you Tom Platz.

156

Friday, March 28, 2008, 11 Weeks Until the 2008 FAME World Championships, Toronto, June 14

I will be in Atlanta this weekend judging an NGA pro qualifier contest.

Weight: 153.4

Back and Biceps

Seated Machine Rows (Heavy Duty Equipment with Plates)
3 x 8 - 150 pounds

Single Dumb Bell Pulls (Bench)
3 x 8 - 60 pounds

Lats Pull Down
3 x 8 - 160 pounds

Seated Lats Circular Machine
3 x 8 - 140 pounds

Seated Dumb Bell Curls
3 x 8 - 35 pounds

Preacher Curls
3 x 8 - 100 pounds

30 Minutes of Treadmill

157

Old Navy -

I just discovered this thread.

Let me just say that this is probably one of the most incredibly awe inspiring threads/journals I have read in a long time.

An hour ago I was just thinking how my back was achy and my knee was kind of stiff. Please excuse me while I go kick my own whiney ass. I can’t wait to hit the iron tomorrow with renewed vigor after reading your journal.

This is definitely on my ‘favorites’.

GO, MAN! GO!!!

-DiMeo

158

Thanks, Friend. I appreciate your support and the props. You daughter is beautiful. I have two college age daughters and one granddaughter. We love our kids, don’t we SteelyD?

159

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I have 11 weeks until my Guest Posing appearance at the 2008 NGA Carolina Night of Champions in Greensboro, NC and 12 weeks until my next Pro Show, the 2008 FAME Grand Master Pro World Championships in Toronto.

I weigh 153.0 in these shots taken today (March 31).

160

Front Biceps