Wednesday, May 16, 2007 - 45 Days Until My Next Contest
I have enjoyed a moderate non-contest diet since I returned home from Salt Lake City and my first Pro Show. Last night my wife, Vivian, made a great pasta dish. She is Italian and knows her Italian cooking. Yummy.
I put “45 Days Until My Next Contest” in the header of this post to remind myself to take my face out of the trough and starting thinking about my contest diet for my next show. On June 30th I will compete in the 2007 NPA (National Physique Association) Nationals Bodybuilding & Fitness/Figure Championships and 2007 NPA Masters Universe Championships in Lt. Lee, Virginia.
Both events are Pro Qualifiers. Although I already hold two Masters Pro Cards, this Federation requires you win your Pro Card in the NPA before you can compete as an NPA Pro in their Pro Shows. I am trying to earn my third Masters Pro Card so I’ll have more contest choices as I continue to compete in our sport.
Today was a modest cardio day with some abs work and pull ups. Tomorrow I’ll return to heavy lifting to failure exercises.
Thursday, May 17, 2007 - 44 Days Until My Next Contest
Today I continued my three sets-to-failure exercise plan. In each exercise, I picked a weight where I failed at 6 reps on set one, 12 reps on set two and 25 reps on set three.
I did shoulders, back and biceps sets, including shoulder presses, shrugs, lats pull downs, laterals, dumb bell biceps curls, machine curls, and cable curls. I ended the session with palms facing me pull ups, hanging leg raises and slant board sit ups.
This was a solid, pumped workout.
Congrats man, awesome job on placing in your first pro show. Great pics as well, keep up the hard work.
A
Thanks, “A” I appreciate the props.
Friday, May 18, 2007 - Six Weeks Until My Next Contest
I did my second legs and calves workout of the week, using different equipment than I did on Tuesday. My three-sets-to-failure exercises included seated leg press, lunges, seated ham curls, extensions, and standing calve raises. My sets were 6 RM, 12 RM and 25 RM. Tough Stuff.
Thanks, Steve and Thielfe, I appreciate your support.
Monday, May 21, 2007 - 40 Days Until My Next Contest
I was a judge on Saturday for the 2007 FAME SNBF Capital Classic Bodybuilding, Fitness and Figure Championships in Montgomery, Alabama. It was a pro qualifier and my third contest judging opportunity.
The Capital Classic is a good show. We had 44 very competitive athletes with competition in nearly every class. My scores were very much in line with the other judges.
The only area I need to work on as a judge is Figure, but I’m learning. And, as a judge, I really learn a lot that is helpful to me in my competitions. I get a different perspective from the other side of the lights.
With 40 days to go until the 2007 NPA Masters Universe in Ft. Lee, VA, I am back on my contest prep diet. I enjoyed the week off after my last show on May 12th.
Today I continued the 6 RM, 12 RM, 24 RM sets to failure exercises. It was chest and triceps day and I did incline dumb bell flies, flat bench dumb bell flies and decline dumb bell flies. I also did pec deck and ended the session with 50 push ups and 50 slant board crunches.
May 22, 2007 - 39 Days Until My Next Contest
It was legs and calves day as I continued my 6 RM, 12 RM and 25 RM three-sets to failure on each exercise workout plan. I know this is working because my chest and triceps are sore from yesterday’s session. Today I did squats, lunges, extensions, ham curls and calve raises. I ended the session with a short, moderate, elevated tread mill run.
I’m leaving Birmingham, Alabama this morning for New York City on business through Friday. I have already checked out the hotel and it has a good gym. I’ll report daily on my workouts from The Big Apple.
Wednesday, May 23, 2007, 38 Days Until My Next Show
I am in Brooklyn, New York attending a conference. The gym at the Marriott at the Brooklyn Bridge Hotel is excellent. It is a private club that offers guest memberships to hotel guests at no charge. The gym is well equipped. One of my Distance Training clients from California, Greg Tarczynski, a professional photographer, is covering the conference. It gives me the opportunity to train with Greg, one-on-one, today, Thursday and Friday. It’s good to be able to work with one of my clients instead of offering advice by cell phone, emails and chat.
Today Greg and I worked chest, triceps and abs. He enjoyed the 6 RM, 12 RM and 25 RM sets. We ended the session with a tread mill run. Tomorrow we will hit back and biceps.
Thursday, May 24, 2007 - Brooklyn, New York
My training client, Greg, and I had a great workout in the Marriott At The Brooklyn Bridge hotel gym. We did several sets of 6 RM, 12 RM and 25 RM back, shoulder and biceps exercises. We did lats pull downs, low rows, high rows and machine shoulder presses and shrugs. For biceps, we did cable curls and worked the rack with 10 X 30, 25, 20, 15 and 10 pound seated dumb bell curls. We ended the session with some moderate tread mill work and abs crunches.
Tomorrow, our last day together, we will work legs and calves. It’s a little hard staying on a strict diet while attending a business conference, but we are trying.
Friday, May 25, 2007 - Check In At My Next Contest Is Five Weeks From Today
I arrived back in Birmingham, Alabama from New York City at 5 PM Central time today. Both the New York and Birmingham Airports were crowded due to the Memorial Day weekend travel. I’m glad I beat the rush.
I worked out with my training client, Greg, early this morning before I left for the airport. We had a strong legs and calves training session, including squats, lunges, extensions, ham curls and seated calve raises. I will take the weekend off and hit the gym on Monday morning as I begin a slow five-week contest diet to prepare for the 2007 NPA Masters Universe in Ft. Lee, Virginia on June 30.
Monday, May 28, 2007, Memorial Day (US)
I met my friend and fellow NGA & IDFA Pro, John Rossman, in the gym today and we fooled around with chest, back and triceps. It was mostly laughing and goofing. Then we went to the California Pizza Kitchen for a Carb Load. It was a nice way to spend part of Memorial Day. I’ll get back to being serious tomorrow.
Tuesday, May 29, 2007, 32 Days Until My Next Contest
Today I focused on 6 RM, 12 RM and 25 RM legs and calves exercises. I completed sets of squats, leg presses, extensions, ham curls, abductors and adductors and weighted seated calve raises.
I ended the session with 50 slow, hard, slant board crunches, holding at the top of each crunch with a squeeze. With a little over a month to go until my first contest, I am basically ready. I will harden up and lean up a bit with diet and cardio as the time to compete nears.
Wednesday, May 30, 2007, 30 Days Until I Check In For My Next Contest
Today was a cardio and abs day. I did a moderate elevated tread mill session, and for abs, hanging leg lifts and slant board crunches. I also did a few practice posing rounds, to work on holding my poses hard without shaking. Tomorrow I will work on shoulders, back and biceps. With a month to go until my next show, I’m staying tight.
Thursday, May 31, 2007, 29 Days Until I Weigh In For My Next Contest
I had a really strong 6 RM, 12 RM and 25 RM back, shoulders and biceps workout. I did lats pull downs, rows, shoulder presses, shoulder laterals and shoulder extensions. Then I did dumb bell curls and machine biceps curls. I ended the session with abs work. My weight is holding at around 150.0
Friday, June 1, 2007, 28 Days Until I Check In At My Next Contest
Today I had a great “Reps To Failure” (RM) legs and calves workout. I completed three sets each of squats, lunges, leg extensions, ham curls, calve extensions and calve raises.
As the 2006 FAME WNSO Men’s Masters 60+ World Champion, I have been invited to Toronto next weekend (June 8, 9 & 10) to be Guest Poser at the 2007 FAME WNSO Canadian National Championships.
Monday, June 4, 2007, 25 Days Until I Check In For My Next Contest.
In preparation for my Guest Posing appearance next weekend at the 2007 FAME WNSO Canadian National Championships in Toronto, I began a week of modified-contest prep diet and training.
I did a pre-judging pump up and posing practice. I also did some light circuit weight training, using light weights and more reps (15-25). Then I did a moderate tread mill session followed by an abs workout.
I weigh 151.0, about a pound from my contest weight. Since I am Guest Posing and not competing, I will not do as much “shredding” work as I normally do for a bodybuilding competition, Nevertheless, I will come in hard and lean for my two Guest Posing stints (one before the Masters and one before the Pros individual posing routines).
Here is a shot taken back stage at the 2007 NGA Olympic Gold Junior Pro Championships in Salt Lake City, Utah on May 12. At 64 years of age, I placed Third in this show for first time Pro competitors. Earlier in the evening, I was the Guest Poser for the amateur competition, the 2007 NGA Mountain States Regional Championships.
Tuesday, June 5, 2007, 24 Days Until Check In for the 2007 NPA Masters Universe
I’m a little concerned about peaking too quickly for my Guest Posing appearance at the FAME WNSO Nationals this weekend. I woke up this morning a hard and vascular 149.0 pounds, I skipped the gym and did a pump-up and practice posing session at home. I will add some carbs today. I want to be 150.0 on stage this Saturday. Although I’m not competing, I will in contest shape when I Guest Pose. My body fat is around 5%. I’ll start my show grooming prep tomorrow.
Take a guess who this is.
5’9’’ 200 lbs. 71 years young!
He is an AWESOME athlete, for sure.
Sorry, looked around here on this thread and didn’t realize it was your training log, etc. Anyways…
