Wednesday, September 19, 2007 - Training for the 2007 FAME US Nationals - North American Championships, Miami, Florida, November 3rd, Master Pro 55+ Class
The Griffin Training Plan - Week One, Day Three
Today was a non-weight training day and I used the time to work on abs, cardio, push ups and posing.
Hanging Leg Lifts - 4 x 25
Machine Crunches - 2 x 25
Slant Board Crunches - 2 x 25
Push Ups - 4 x 25
Elliptical Trainer - 30 minutes
Practice Posing - 20 minutes
I am looking forward to tomorrow, my first legs workout in two weeks.
Monday, September 24, 2007 - Six Weeks Until My Final Pro Show of the Year
Weight: 151.0
I am now training solo. Eric, my training partner, has a new position at his job that requires him to be in his office by 7:30 AM. I train from 6:30-8:00 AM Monday - Friday. I will train alone while I look over the morning crowd at my gym to see if there’s someone who shares my passion and intensity.
A few guys have approached me in the past about working with me, but, after watching them train, I don’t think they are serious enough athletes. If I have to continue alone, I’ll just ask for a spot now and then. No problem.
Griffin Power Workout Training Plan
Week Two - Day One: Chest, Delts and Triceps
Freemotion Dual Cable Cross - with a bench pushed up against the machine
Incline Dumb Bell Flys - 4 x 9 - 80 pounds
Flat Bench Dumb Bell Flys - 4 x 9 - 80 pounds
Decline Bench Dumb Bell Flys - 3 x 15 - 35 Pound Dumb Bells
Flat Bench Dumb Bell Press - 3 x 9 - 65 Pound Dumb Bells (+ 5 pounds from last week)
Dips 3 x 15
Standing Lateral Raises - 4 x 9 - 30 Pound Dumb Bells (+ 5 pounds from last week)
Bent Over Lateral Raises - 3 x 9 - 45 Pound Dumb Bells (+5 pounds from last week)
Triceps Press Down - 2 x 9 - 75 Pound Dumb Bells (+5 pounds from last week)
Seated Triceps Extensions - 60 Pound Dumb Bell
Wednesday, September 26, 2007 - Training for My Final Pro Show of the Year on November 3rd
Weight: 152.0 (After a Re-feed Day)
I have taken on a new training partner. Ed is 48, 6.0’, 225 pounds. I will help him lose weight and firm his muscles and he will push me to lift heavier. Win, Win. Today we started with a non-weight training session.
Awsome looking training sir! With that kind of determination, and devotion, I’ll bet you’ll do very well. I’ll be watching to see how it turns out for you, good luck.
Monday, October 1, 2007 - Five Weeks Until My Final Pro Show of the Year
Weight: 152.2
I trained solo today as my partner is out of town on business. He will be back in the gym tomorrow morning. With five weeks to go before my next contest and as I begin a modest contest cutting diet, I am focusing on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. I combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun.
Hammer Strength
Iso-Lateral Wide Chest Press
4 x 200; 4 x 220; 4 x 240
Dips 3 x 10
Iso-Lateral Super Incline Press
4 x 150; 4 x 170; 4 x 190
Dips 3 x 10
Iso-Lateral Bench Press
3 x 180; 3 x 160; 3 x 160 (whew!)
Dips 3 x 10
Peck Fly Machine
8 x 175; 8 x 190; 8 x 190
Dips 3 x 10
Triceps Pushdown
8 x 70; 8 x 75; 8 x 75
Dips 3 x 10
Decline Barbell Skull Crushers
8 x 60; 8 x 60; 8 x 60
Dips 3 x 10
Doing 180 full dips added intensity to the workout.
Wednesday, October 3, 2007 - Training to Compete
2007 FAME US Nationals & North American Championships, Miami, Florida, November 3rd
Men’s Master Pro 55+ Class
Weight: 149.2
Today was designated as a non-weight training day. We did other stuff.
Full Body Weight Pull Ups - 10 x 10 (100!) - wide, narrow, biceps and hammer grips.
Skip Rope - 200 fast skips.
HITT Cardio - After a warm up, we did ten 20-second splits with 40-seconds of rest between each split at 9.5 mph speed, then cooled down.
Friday, October 5, 2007 - Four Weeks Until My Pro Show
Weight: 149.4 (holding nicely)
Today my training partner and I had a recovery day and focused on abs and cardio. Tomorrow (Saturday) we will meet in the gym at 9 AM for a chest and triceps workout.
Hanging Leg Lifts
4 x 25
Machine Crunches
4 x 25
Stationary Bike
15 minutes - Moderate speed
HITT Cardio
Five 20-second speed splits, with 40-seconds rest between each. 10 degrees elevation, 10 mph speed. Plus 20-minutes of elevated tread mill with a moderate speed.
Saturday, October 6, 2007 - Four Weeks from Today - My Final Pro Show of the Year
Weight 150.0
While some good friends and fellow iron workers are competing today in Cape Cod, Pennsylvania, Atlanta and a few other places (it’s a busy weekend for bodybuilding competitions), my training partner and I decided to hit the gym for an early morning workout.
Chest and Triceps
Incline Bench Dumb Bell Press
3 x 5 - 65 pounds
3 x 10 Dips
Flat Bench Dumb Bell Press
3 x 5 - 80 pounds
3 x 10 Dips
Decline Bench Dumb Bell Press
3 x 5 - 70 pounds
3 x 10 Dips
Flat Bench Cable Flies
3 x 5 - 25 pounds
3 x 10 Dips
Triceps Rope Pull Down
3 x 5 - 50 pounds
3 x 10 Dips
Triceps Biceps Pull Down
3 x 5 - 50 pounds
3 x 10 Dips
I am looking for female powerlifters over the age of 55 to talk to. I am a 65 yr old female and have been working with a personal trainer 4 to 6 times/wk since May 2006.
[quote]lighthouse wrote:
I am looking for female powerlifters over the age of 55 to talk to. I am a 65 yr old female and have been working with a personal trainer 4 to 6 times/wk since May 2006. [/quote]
Congratulations on your dedication to the iron game. Try posting your message here:
Monday, October 8, 2007 - 26 Days Until My Final Pro Show of the Year
Weight: 152.0 (After a re-feed day)
Today, I began a slow carb-control contest cutting diet for my show on November 3rd. I plan to bring myself below my desired contest weight and then carb up and fill out for the competition, hopefully at around 150.0 pounds. That’s the plan.
Legs and Calves
Donkey Leg Press
6 x 270; 6 x 300; 6 x 350
Hack Squat
6 x 270; 6 x 300; 6 x 350
Walking Lunges
2 x 25 lunges, carrying two 25-pound dumb bells