I’m looking forward to the next chapter as well. Life only stops when you let it, stay strong and keep kick’n it up.
I appreciate these updates.
[quote]Old Navy wrote:
Saturday, January 31, 2009, Old Navy’s Magazine Photo Shoot
Well, that was really fun!
I arrived in Los Angeles at 3:40 PM on Thursday and was met at the airport by the casting director for the shoot, Megan Foley. This was our first meeting as Megan and I had communicated earlier by cell phone and email.
She drove me to my hotel close to the airport so I could check in and then we continued to a Beverly Hills hotel where I met with the French photographer, Gerard Rancinan and his crew. Gerard had met the other subjects of the shoot earlier in the week and he wanted to meet me before we began the next day. Gerard is a very interesting man, full of energy, imagination and passion. I quickly got caught up in his enthusiasm for the upcoming session.
After our meeting, I returned to my hotel, had an early dinner and went to bed. I was picked up in front of the hotel on Friday morning at 7:00 AM so we could be at the studio in Culver City by 8:00, the time we were scheduled to begin.
When we arrived the crew was already hard at work constructing the set for the photograph. We were doing a recreation of a 1600’s painting titled “Maids of Honor,” which had a group of men and women in an assortment of costumes representing various modes of vanity.
In the original painting the artist included himself in the scene. Gerard would later do the same thing in his photograph.
Rancinan’s idea for the reproduction was to focus on how various characters handle aging. Included in the “cast” was a mature woman playing a grotesque Marilyn Monroe, a very tall woman wearing a dress made of newspapers, two enhanced female body builders, a male and female dwarf, a lady playing the Angel of Death, two beautiful young models playing Adam and Eve and me, ten models in all.
There was also a pit bull in the shot that gave us a lot of trouble because the dog would not stay still for the shoot.
My part was interesting. Originally, I was cast as an old man standing next to the Angel of Death, who was holding an hour glass and was “waiting” for me. After Gerard saw me in person, he changed my character to a man who was defying death.
Instead of standing looking distraught, I was to pose and smile, looking defiant, as if to say, “Not me, Angel of Death, not now.” Instead of old man’s clothes, I wore a black posing suit.
The set was completed by 11:30 and we are all asked to stand in our places so we could be moved about and have individual lighting checks performed. At 11:45 Gerard began shooting the first of three sessions.
It was intense. While others had to stand perfectly still, I had to hold a front double biceps pose. The first session lasted 20 minutes. My arms ached and my hands cramped, but I did it, all the time smiling as directed.
After the first session, Gerard and his assistants reviewed the shots on a lap top and then discussed the needed changes for the second session, which started after we had a short break.
The second session was longer than the first, because the dog wouldn’t cooperate. We eventually got the dog to settle down enough for the shots and we completed the second session in due time. Again, I was stiff and sore, but happy. Gerard told me I was doing exactly what he needed me to do for the photo.
After a lunch of pizza, sushi and salad, we prepared for our final session, which was to begin at 3:30 PM. We were all tired by that time, but we were all so emotionally involved in the action that we sucked it up and did an outstanding job for the final photograph.
We ended the session at 4:15 to much applause and cheering from the cast and crew. It was a fabulous shoot and I’m sure the photo, which will appear in Paris Match magazine, a French publication, in a couple of months will be well received.
I asked Gerard how much it cost to shoot a photo like this. He said he budgeted $70,000 for one photograph. That included studio rental, studio crew, his staff and the cast. Gerard and his staff flew in from Paris. I flew in from Alabama. The rest of the cast was local talent.
Gerard Rancinan is doing a series of ten photos, recreating master works of art. Our shoot was the seventh in the series. After he completes the other three, the entire collection will go on tour in art galleries around the world.
His next shoot is in St. Petersburg, Russia. Gerard said he will email each of the cast a copy of the photo in a few weeks. I can’t wait to see the results of our work.
After the shoot, Rancinan asked me if I would like him to take a few shots of me. I said I would and I now have a small personal portfolio of Gerard Rancinan photos.
After the shoot, we signed a model release form and received our payment in cash. I returned to my hotel and after a quick shower to clean off the Pam spray I had applied (at the photographer’s request), I went to the hotel restaurant for a dinner of salmon and salad. I still have a show to prepare for, so this was just another contest diet dinner.
I was as tired after my all day photo session as I am after a contest. That was a surprise.
Thinking about all that had occurred this weekend as I flew home on Saturday morning, I had to wonder what other outrageous things will happen to me in the future, just because I am a 65 year-old master professional bodybuilder. Only time will tell, I guess, but I’m looking forward to the next chapter.
Old Navy
[/quote]
Old Navy,
I hope you’ll post the pic here in this thread.
Monday, March 2, 2009 - Training for the FAME Master Pro World Championships, Montreal, Canada, June 13
Weight: 159.0 Pounds
Today I officially began my contest prep for my 28th contest and fifth Pro Show, the 2009 FAME Master Pro World Championships.
After my last show in June 2008, I took the rest of 2008 and the first half of 2009 off from competing in order to add some needed size. I was 138 pounds on stage at my last show and have been sitting at around 160 pounds for the past eight months. My plan is to compete somewhere near 150 pounds, depending upon how I look.
My training off season was designed to add lean mass by lifting heavy and eating clean. I believe I have done OK in this area. My body fat is around 8% (7 skin fold test) and I show a good deal of definition and vascularity.
I will continue to eat clean and lift heavy as I slowly loose a little body fat while trying to preserve as much of my new lean mass as I can.
Today I started Phase IV of a six phase training plan designed by Sean “Sully” Sullivan of Cape Cod, Massachusetts. Sully is a professional bodybuilder, contest promoter and coach. He is also a friend. Here is my workout.
Mass Maker Workout - Phase IV - Three or Four Weeks
Specialization Program for Back
Rest between all sets is 90 seconds unless specified.
Day One - Back Thickness
A. Dead lifts 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)
B. One arm Dumb Bell rows 4 sets of 6-8 reps
C. T-bar rows 4 sets of 4-6 reps
D. Seated cable rows 4 sets of 12-15 reps
Day Two - Legs and Delts
A1. Leg press 3 sets of 10-12 with three drop sets for a total of 25-30 reps a set
A2. Close stance squats 3 sets of 12-15
B1. Lunges 3 sets of 8-10
B2. Leg curls 3 sets of 12-15 with 2 drop sets for a total of 25-30 reps a set
C. Seated calf raise 3 sets 15-20
D1. Dumb Bell shoulder press 3 sets of 8-10 reps
D2. Seated lateral raise 3 sets of 10-12 reps with 2 drop sets for a total of 25-30 reps a set
Day Three - Back Width
A. Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
B. Pull down wide to rear 4 sets of 8-10 reps
C. Straight arm pull downs 4 sets of 10-12 reps
D. Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)
Day Four - Back, Traps, Lower Back and Rear Delts
A. Bar Bell shrugs 6 sets of 4-6 reps
B. Seated Dumb Bell shrugs 4 sets of 6-8 reps
C. Weighted hyperextensions 4 sets of 8-10 reps
D. Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
E. Bent over lateral raise 4 sets of 12-15 reps
Day Five - Chest and Arms
A1. Dumb Bell bench press 3 sets of 8-10
A2. Cable crossover 3 sets of 12-15 reps + 2 drops
B1. Bar Bell curls 3 sets of 10-12 reps
B2. Machine preacher curls 3 sets of 12-15 reps + 2 drops
C1. Close grip Bench Press 3 sets of 10-12
C2. V bar tri press downs 3 sets of 12-15 + 2 drops
Saturday, March 7, 2009 - Training for the 2009 FAME Pro World Championships, Montreal, Canada, June 13
Weight - 160 pounds
I am continuing on my slow pre-contest diet. I actually put on two pounds after a re-feed day yesterday. Earlier in the week, while I was on three low-carb days, I dropped to 158. I’m looking OK mostly, except for the small pouch around my mid section that’s a little troubling. I still have 15 weeks until the contest and only need to drop no more than 10 pounds. I want to come in at around 148 verses the 138 I came in last June at the FAME Worlds.
One of my novice female bodybuilders and three of my novice males attended their first Posing Clinic at my home studio today. We worked on the symmetry round, relax pose, front double biceps, front lat spread and favorite most muscular. After we practiced these poses for a bit, I video taped them two at a time, putting them through a semi-contest round. After, we reviewed the tape and I offered suggestions on how they might improve. The two-hour session was fun and went well.
I continue to train solo as my training partner is recovering from shoulder surgery. We believe he hurt himself over time while he was spending two years earning his black belt in Karate. His rehab will last several more weeks.
Friday, March 13, 2009 - 13 Weeks Until the 2009 FAME Master Pro World Championships, Montreal, Canada, June 13
Weight: 159.0
On Monday, I officially start my contest prep diet in preparation for my 28th contest and fourth Pro Show. My goal for the next 13 weeks is to focus on continuing to lift heavy, increase my cardio and maintain a strict contest diet. My diet will begin with a series of low carb days followed by a high carb or refeed day.
This is the same plan I used last season which brought me to my best contest condition ever. The only area where I was not as my best was size. I was hard, lean, cut and vascular, but only could bring a 138 pound bantam weight body to the stage. After taking a year off from competing to add some size, this year I will compete 10-12 pounds heavier in weight, while maintaining my same low body fat percentage.
I will also maintain a busy contest schedule on the other side of the lights. I am judging the 2009 NGA 2nd Annual Natural Muscle and Figure Classic in Atlanta, GA on March 28, the 2009 NGA Carolina Night of the Champions in Greensboro, NC on June 6,
where I will also Guest Pose, the 2009 NGA Music City Night of the Champions in Nashville, TN and I’ll promote my show, the 2009 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships in Birmingham, AL on July 11.
[quote]Old Navy wrote:
Saturday, March 7, 2009 - Training for the 2009 FAME Pro World Championships, Montreal, Canada, June 13
Weight - 160 pounds
I am continuing on my slow pre-contest diet. I actually put on two pounds after a re-feed day yesterday. Earlier in the week, while I was on three low-carb days, I dropped to 158. I’m looking OK mostly, except for the small pouch around my mid section that’s a little troubling. I still have 15 weeks until the contest and only need to drop no more than 10 pounds. I want to come in at around 148 verses the 138 I came in last June at the FAME Worlds.
One of my novice female bodybuilders and three of my novice males attended their first Posing Clinic at my home studio today. We worked on the symmetry round, relax pose, front double biceps, front lat spread and favorite most muscular. After we practiced these poses for a bit, I video taped them two at a time, putting them through a semi-contest round. After, we reviewed the tape and I offered suggestions on how they might improve. The two-hour session was fun and went well.
I continue to train solo as my training partner is recovering from shoulder surgery. We believe he hurt himself over time while he was spending two years earning his black belt in Karate. His rehab will last several more weeks.[/quote]
Congrats on the weight gain and the prep. You are an inspiration and a target example.
Friday, March 20, 2009 - 12 Weeks Until the 2009 FAME Master Pro World Championships, Montreal, Canada, June 13
Weight: 157.0
After week one of my contest diet, I’m down two pounds. I had a good week of heavy lifting, cardio and contest diet.
The three low carb days and one high carb day plan is tracking well. I plan to come in for my contest at around 148 pounds, ten pounds more than the same contest last year. So far, so good.
This was Spring Break week in Birmingham. Many of my personal training clients have children, so I wasn’t surprised when I had 14 training hours canceled this week.
I still managed to end the week with 22.5 personal training hours. Only one other trainer had more and he has been personal training at this YMCA for more than six years.
Next Friday I leave for Atlanta where I will judge the 2009 NGA 2nd Annual Natural Muscle and Figure Classic show on Saturday. I am looking forward to closely watching everything that goes on so I can make sure I am better prepared to promote my own show in Birmingham on July 11.
I will be noting the music selections (house music), ticketing, flow of the show, the Master of Ceremonies (which I will be doing at my show) and back stage facilitation.
I hope to learn some useful things from my observations. The promoter said I could speak to the athletes at the Saturday morning meeting to tell them about my upcoming show. I have a couple hundred show fliers to hand out.
Sunday, March 29, 2009 - 11 Weeks Until the 2009 FAME Master Pro World Championships, Montreal, Canada, June 13
Weight: 157.0
I was in Atlanta, Georgia all weekend to judge the 2009 NGA 1st Annual Excelsior Classic on Saturday. It’s the first show I’ve been to since last November and it was great to once again feel the atmosphere and smell the tanning oil. It gets into your blood. I love our sport.
This was a good show and I’m always glad when I have a chance to sit on the other side of the lights. I learn so much about competing when I judge a contest. I will give you one word that I took away from this show. LEGS. I was reminded how important working your legs is.
Many of the fine athletes had great upper bodies, but lacked in the qlutes and hams. And, more than a few forgot to pose their legs when they were doing their turns and mandatories. It was a good reminder for me as I am preparing for my own contest in 11 weeks.
I worked hard on my legs this last year, but I’m going to work harder for the next several weeks. I will also spend a lot of time practicing my posing. Lots of the competitors were shaking because they didn’t practice enough to be able to hold a pose until the Head Judge called for the next one.
As I was away from home and didn’t have a chance to monitor my diet while judging all day Saturday, I just managed to hold my weight at 157.0. I had a friend take a look at me back stage and we agreed that I will probably be very competitive at 148, 10 pounds more than I weighed last year.
I was able to talk to the competitors before the show on Saturday and give each one a flyer for my show, the 2009 NGA Alabama Natural Open Championships on July 11. Several said they plan to compete in my event. Very Cool!
ON, are you going to have a web site for the meet in Jul with times and prices? Love to see thst one.
[quote]hel320 wrote:
ON, are you going to have a web site for the meet in Jul with times and prices? Love to see thst one.[/quote]
It’s already up: www.NGAAlabamaOpen.com
Take a look and come to the show.
Old Navy
I am sharing space on the 2009 FAME Masters World Championships poster with a beautiful Masters Athlete. This is the fourth time FAME has honored me on a show poster. This will be my 28th show and my fifth Pro Show.
[quote]Old Navy wrote:
I am sharing space on the 2009 FAME Masters World Championships poster with a beautiful Masters Athlete. This is the fourth time FAME has honored me on a show poster. This will be my 28th show and my fifth Pro Show.
[/quote]
Congrats
Tuesday April 7, 2009 - 10 Weeks Until the 2009 FAME Master Pro World Championships, Montreal, Canada, June 13
Weight: 157 pounds
My training is going well for my June 13th contest, but this week I am focusing on helping one of my athletes prepare for the 2009 NPC Vulcan Bodybuilding and Figure Championships in Birmingham, Alabama on Saturday, April 11. Todd is 42, a lightweight/middleweight (not sure yet), who will compete in the Novice, Open Weight Class and Masters 40+. I have been training Todd since last July and at 162 pounds today, he is hard, lean, cut and very muscular. I’m sure he will do well in his first show.
In addition to his contest prep, we have been working on his posing and posing routine. He is ready to step onto the stage today. Tomorrow will be our last work out and then we will practice posing during our training sessions on Thursday and Friday. I will go with him and have a back stage trainer’s pass so I can help him with his final prep. I competed in this show last year and placed 2nd in Open Men’s Lightweight and won the Masters 60+. I hope Todd is able to win his weight class, the Masters 40+ and the Novice.
Sunday, April 12, 2009, Nine Weeks Until the 2009 FAME Master Pro World Championships, Montreal, Canada, June 13
Weight: 156.0 Pounds
I spent Saturday with my athlete, Todd Sayers, 42, a Chiropractor, who competed in his first contest, the 2009 NPC Vulcan Classic in Birmingham, Alabama. I have been coaching Todd since last July and our work included weight training, cardio, contest diet and posing. At 163.5 pounds and 5.3% body fat, Todd was ready on Saturday morning when he stepped up against seven other Masters 40+ men.
He also competed in the Open Men’s Middleweight Class against three younger athletes. They only awarded trophies to the Top Three in each class. Todd’s conditioning was spot on and his posing was among the best in each class. Todd placed Third in the Masters 40+ Class, sending five other men home with no awards. He also placed Third in the Open Men’s Middleweight Class. The winner of the Middleweight Class went on to win the Overall. All in all, it was a great experience for Todd and very satisfying results for both of us. Congratulations, Todd. Nice work, Warrior. Now, enjoy your Easter Sunday meal.
Saturday, April 18, 2009, Eight Weeks Until The FAME Pro Masters World Championships, Montreal, Canada, June 13
Weight: 156.0
It’s show time. Two months to go and I’m in my Game Day contest prep mode. I’m ready to Lock and Load and Take Dead Aim at the Prize. With eight weeks to go, I’m about eight pounds from my stage weight. I will spend the next two months lifting hard, increasing my cardio and eating clean. I will be ready.
As the title of my Journal states, I have been “Getting My Kicks On Route 66,” and I will be 66 years-old on April 28th. I will be in the best shape of my life on my birthday and I will be in better shape on June 13 in Montreal.
Tuesday, April 28, 2009 - Seven Weeks Until the 2009 FAME Master Pro World Championships, Montreal, Canada, June 13
Weight: 155.6 pounds
I turned 66 today and celebrated the event in the gym, where I did 66 pull ups, 66 push ups, 66 crunches and 66 sit ups. I also trained seven clients with one-hour personal training sessions, so I kept busy. My family took me for dinner to the Mellow Mushroom in Birmingham for a cheat meal, which I enjoyed, including a hunk of chocolate cake (my bad). I loved every bite. Now, it’s back to the contest diet. I have about seven pounds to go to be ready for the stage on June 13. I’m tracking well and feel I will look my best at my 28th show and fifth Pro Contest.
I hope you enjoyed the cake. You deserve it.
Very impressive Old Navy, very impressive!
Good to see you’re going full throttle!
Thanks for the good wishes. I appreciate your support.
Old Navy