Rear Biceps
Looking good, Old Navy!
[quote]The Pencil Neck wrote:
Looking good, Old Navy![/quote]
Thanks, TPN, I appreciate the props.
Old Navy
Monday, March 31, 2008, 11 Weeks Until the 2006 FAME World Championships and Pro Showdown, June 14, Toronto
I judged a contest in Atlanta, Georgia this weekend. The First Annual N.G.A. Natural Muscle and Figure Classic pro qualifier attracted 70 excellent men and women athletes. It was tough to place these fine competitors, but we did and I feel we did a good job of selecting the winners in each class and the overall.
Instead of a guest poser, the promoter decided to do an audience participation stunt just before the intermission. He called for two men, two women and two teens to volunteer to step up on stage and have a 60-second push up contest. I raised my hand and the promoter said, “Old Navy, all right, who is going to challenge Old Navy to a push up contest.” I will be 65 in a few weeks. A 55 year-old ex-marine stepped up and said, “I will.” Fred and I went on stage and decided to have a little fun in front of the packed house. I took off my shirt and flexed and Fred said, “OK,” and did the same. We did a short pose down before we settled on to the stage floor for the push up contest. The timer said, “Go,” and we hit it. At the end of 60 seconds, I had done 78 push ups. My marine friend did 79. The audience cheered for both of us. It was a cool moment. Neither the two women nor the three teens matched either one of our totals.
On another note, my training partner, Michael Jackson, 49, a 6’ 6", 258 pounds athlete took the test for First Degree Brown Belt in Karate on Saturday. He will learn the results next Thursday. I’m sure he made it.
Weight Training
Weight: 153.8 (A little cheating on Sunday)
Hungarian Oak Leg Blast
I held a 90 pound bar bell, my larger friend held 100 pounds and my very large friend did 110.
Squats
1 x 300 reps - 90 pounds (7:40 without rest) On Thursday, we go for the final session of the Blast for 8:00 without rest.
Extensions
2 x 30 - 90 pounds
Hamstring Curls
3 x 10 - 90 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25
3 x 25 - 175 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 15 - 295
Abduction
3 x 15 - 250
Abdominal’s 4 x 25
2 x 25 Crunches
1 x 25 Leg lifts
1 x 25 Unassisted sit ups
Treadmill
30 minutes
With 11 weeks to go, I have gotten a little more intense with my contest prep.
Tuesday, April 1, 2008, 12 weeks until the 2008 FAME World Championships in Toronto, June 14.
Weight: 153.4
Today I trained solo and did a SloMo routine, where each rep had a 5 count up and a 5 count down. I tried to lift as heavy as I could with this slow up and down pace. It was an intense session.
Dumb Bell Bench Press
3 x 8 - 50 pound dumb bells
3 x 8 - Dips
Decline Bar Bell Press
3 x 8 - 150 pounds
3 x 8 - Dips
Incline Bar Bell Press
3 x 8 - 145 pounds
3 x 8 - Dips
Incline Dumb Bell Flies
3 x 8 - 30 pound dumb bells
3 x 8 - Dips
Triceps Pushdowns
3 x 8 - 60 pounds
3 x 8 - Pushups
Triceps Rope Pull Downs
3 x 8 - 50 pounds
3 x 8 - Pushups
30 minutes of treadmill.
I worked hard, but I would rather work with my training partner.
Wednesday, April 2, 2008, Training for the 2008 FAME World Championships and Pro Showdown, Toronto, June 13-15
Weight: 152.8 (coming down nicely)
Today, training solo, I did four sets of 10 reps for four exercises. The fifth exercise, jump rope, was 100 skips.
Unassisted Pull Ups - hammer, wide, medium and biceps grips
5 x 10 - 50 reps
Hanging Leg Lifts
5 x 10 - 50 reps
Push Ups
5 x 10 - 50 reps
Weighted Machine Crunches
5 x 10 - 50 reps
Skip Rope
5 x 100 - 500 skips
I enjoy circuit work to break up my training routine.
My 10-seconds of FAME. I am quoted in a New York Times story today about senior bodybuilding.
Thursday, April 3, 2008, training for the 2008 FAME World Championships, Toronto, June 14
Weight: 152.4
Hungarian Oak Leg Blast - Final Segment (16 of 16)
I held a 90 pound bar bell, my larger friend held 100 pounds and my very large friend did 110.
Squats
1 x 350 reps - 90 pounds (8:00 without rest). Chris (100 pounds) did 348 and Michael (110 pounds) did 354. Whew!
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 - 175 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 15 - 295
Abduction
3 x 15 - 250
Abdominal’s 4 x 25
2 x 25 Crunches
1 x 25 Leg lifts
1 x 25 Unassisted sit ups
Treadmill
30 minutes
The Hungarian Oak Leg Blast was awesome. We are going to rest this for a week or so and then do it again, with a leg press machine instead of barbells. Should be interesting. We’ll start at 2:00 like the Oak.
Friday, April 4, 2008, Training for the 2008 FAME World Championships and Pro Showdown, Toronto, June 14
Weight: 152.6
My training partner and I celebrated his new Brown Belt in Karate by doing a good shoulders and biceps workout.
Barbell Shrugs
3 x 10 - 185 pounds
Dumb Bell Extensions
3 x 10 - 25 pound dumb bells
Dumb Bell Laterals
3 x 10 - 25 pound dumb bells
Machine Shoulder Presses
3 x 10 - 130 pounds
Dumb Bell Curls
3 x 10 - 35 pound dumb bells
I Go You Go Barbell Curls
3 x 10 - 50 pounds
10 minutes of treadmill.
I have been invited by CBS News to fly to New York City on Sunday to shoot a segment on Monday morning in a local NYC gym and be interviewed about senior fitness for CBS News Sunday Morning, which will air on the CBS TV Network on April 13.
Dude.
Great work.
Old Navy,
Your pics look great!
I will say you need to get your tail back here to Orange County and get to a beach, from one So Cal guy to another, you need some sun my friend.
[quote]Sailorchris wrote:
Old Navy,
Your pics look great!
I will say you need to get your tail back here to Orange County and get to a beach, from one So Cal guy to another, you need some sun my friend.[/quote]
I stopped using tanning beds a couple of years ago. Now, for each of my shows, I get professionally sprayed a few days before a contest and apply Dream Tan II on contest day. It works for me mo betta and it’s more healthy.
My wry sense of humor. A little local OC football news. Mater Dei’s highly taughted quarterback, Matt Barkley, committed to USC. This kid started for us his freshman year, my sons junior year, and took us to the CIF semi finals. He’s the real deal, he still has his senior year of high school next year, but keep your eye/ear open for this kid. It’s a bit early for this type of talk but he could be the next Heisman trophy prospect to come out of Mater Dei High School; four vote getters, and two Heisman trophy’s for Alumni from Mater Dei.
Your looking good!
ON:
Sorry if you’ve answered this before!
How would you rate your aerobic capacity as you’ve gotten older?
Have you had it objectively measured?
What is your principal form of aerobics?
Thanks!
Mufasa
Cool, Sailorchris and Mufasa.
I do stationary bike and tread mill mostly. On tread mill, I like to throw in HITT sessions. My heart beat usually starts in the low 80’s after a workout and I try to bring it up to around 115-120, which is where it should be for my age.
Monday, April 7, 2008, My New York City Adventure
After the New York Times article on senior bodybuilding, which mentions me, appeared last Thursday, I got a call from CBS News in New York and was invited to NYC to do a follow up story for CBS News Sunday Morning, a network program that airs early each Sunday to an audience of about eight million viewers.
CBS News made all of the arrangements and I arrived in NYC on Sunday night and was met at the airport by a car and driver who dropped me off at a hotel in the City for the night. Early this morning I had breakfast with the producer to go over what he wanted to do with me. We then went to Club “H” Fitness on West 55th Street, a few blocks away from CBS and were met by a film crew from 60-Minutes who were going to do the shoot.
I changed into my workout gear and went to the gym floor to began working out in front of the cameras. I did pull ups, pushups, crunches, seated rows, dumb bell curls, lats pull downs, hanging leg lifts, Arnold’s, dumb bell presses and skip rope. I managed to use good weights in my workout. I did 60 pound dumb bells for the bench press and 35 pound dumb bells for the biceps curls. My rows and lats pull downs were also heavy.
Then, I did a sit down interview with Dr. Emily Senay, M.D., a CBS News health and medical correspondent who asked me several questions about our sport and about my participation in it.
According to the producer, unless it is ‘bumped’ by a hot news item, my segment will appear this Sunday (April 13) in CBS News Sunday Morning as the lead story.
After the shoot and interview, I was driven back to the airport and caught a direct flight home to Birmingham, in time for dinner.
I will be back in the gym with my training partner tomorrow morning.
Tuesday, April 8, 2008, Nine Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 10 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 151.6
Birmingham Steel Legs Blast Furnace- First Segment (1 of 16)
We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 10 weeks. For the next eight weeks, we will do a version of the Hungarian Oak Legs Blast by incorporating the Leg Press instead of Bar Bell Squats. Every thing else in the plan stays the same.
We figure with the weight of the Leg Press sled (about 80 pounds) and the plates, with the angle we are sitting, we are lifting 60% of the total weight we have recorded and will use that calculation to figure our total lifts
Leg Press
1 x 63 reps - 110 pounds (2:00 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 15)
Seated Calf Extensions
3 x 25 - 170 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 25 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Be sure to check your local TV listing and watch Old Navy next Sunday on the CBS News Sunday Morning program. They are featuring me as a senior bodybuilder in an aging and health segment.
Dude! Rock on! I’ll record it!
[quote]The Pencil Neck wrote:
Dude! Rock on! I’ll record it![/quote]
Cool. Thanks.
Scott
Wednesday, April 9, 2008, Training for the 2008 FAME World Championships and Pro Show Down, June 13-15, Toronto, Canada
Weight: 150.6
Today my training partner and I did a bodyweight workout.
Unassisted Pull Ups
5 x 10
Push Ups
5 x 10
Hanging Leg Lifts
5 x 10
Floor Crunches
5 x 10
Unassisted Sit Ups
4 x 25
Skip Rope
4 x 100
Tread Mill
20 minutes
Footnote to My Moment of Fame.
In addition to my story in the New York Times on Thursday, my trip to New York City to do a story with CBS News on Monday (which will air in the CBS News Sunday Morning program on April 13), today, the local CBS TV station sent a news team to the Birmingham YMCA to interview me for their 5 PM News Program on Friday, April 11. It has been quite a week.
Thursday, April 10, 2008, Nine Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 10 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 149.4
Birmingham Steel Legs Blast Furnace- Second Segment (2 of 16)
We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 10 weeks. For the next eight weeks, we will do a version of the Hungarian Oak Legs Blast by incorporating the Leg Press instead of Bar Bell Squats. Every thing else in the plan stays the same.
We figure with the weight of the Leg Press sled (about 80 pounds) and the plates, with the angle we are sitting, we are lifting 60% of the total weight we have recorded and will use that calculation to figure our total lifts
Leg Press
1 x 75 reps - 110 pounds (2:20 without rest). On Monday 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 15)
Donkey Press 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 25 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Be sure to check your local TV listing and watch Old Navy on Sunday (April 13) on the CBS News Sunday Morning program. They are featuring me as a senior bodybuilder in an aging and health segment.