Pro Masters Contest at 64

Training Over 35 Lifter
321

Wednesday, October 10, 2007 - 24 Days Until My Final Pro Show of the Year

Weight: 150.4

Today we focused on back, biceps and shoulders. We combined pull ups and push ups with each set. Fun. My training partner gave me the best compliment when he said, “You know, Scott, I never used to sweat when I worked out.” Ha.

Back, Biceps and Shoulders

Cable Lat Pull Down
3 x 5 - 160 pounds
3 x 5 pull ups
3 x 5 push ups

Seated Machine Rows
3 x 5 - 160 pounds
3 x 5 pull ups
3 x 5 push ups

Machine Shoulder Press
3 x 5 - 125 pounds
3 x 5 pull ups
3 x 5 push ups

Seated Dumb Bell Laterals
3 x 5 - 25 pound dumb bells
3 x 5 pull ups
3 x 5 push ups

Seated Dumb Bell Extensions
3 x 5 - 25 pound dumb bells
3 x 5 pull ups
3 x 5 push ups

Dumb Bell Shrugs
3 x 5 - 60 pound dumb bells
3 x 5 pull ups
3 x 5 push ups

I Go, You Go Bar Bell Curls
3 x 5 - 50 pound bar bell
3 x 5 pull ups
3 x 5 push ups

Machine Biceps Curls
3 x 5 - 125 pounds
3 x 5 pull ups
3 x 5 push ups

We did 120 pull ups and 120 push ups during our workout today. A nice bonus.

322

Thursday, October 11, 2007 - 23 Days Until My Final Pro Show of the Year

Weight: 150.4

Today my training partner and I focused on abs and cardio

Hanging Leg Lifts
4 x 25

Weighted Crunch Machine
4 x 25

Full Sit Ups - No Feet Hooked
5 x 20

HITT Cardio
5 speed splits on the tread mill with 10 degrees elevation and 10 mph speed. Fun!

Note: The Internet is amazing. I live in Birmingham, Alabama. Last night, at home, I received a phone call from Australia. The caller was hearing impaired so our “conversation” was relayed by the overseas operator. The gentleman typed in his comments and questions, the operator read me the text, I responded, she typed my response and relayed it to the caller. He said he called to say that he followed my journal on my web site and was moved to let me know how it has influenced him with his own training. We “spoke” for about 10 minutes and then I suggested we continue our conversation via email, to save him the expense of the overseas call. He said he would, but he just wanted to let me know, personally, how I have helped him. How cool is that?

I run a Distance Personal Training service, providing training plans and diets to client-athletes in California, Wyoming, Indiana, Florida, Colorado, Massachusetts, Alabama, Georgia, Washington, DC, Canada, Hong Kong, China and Baghdad, Iraq. My clients have all come to me through my web site www.BodyBuildingSenior.com. As I said at the start of this piece, the Internet is amazing.

323

[quote]Old Navy wrote:
eengrms76 wrote:
No f’in way you are 64 years old. Post a bigger picture. The guy in those pictures looks 25.

Thanks. Here’s another.

[/quote]

Wow, keep up the good work. Here is a pic of my dad at 67.

324

Wow! Your dad looks fantastic. He could compete in a Masters 60+ bodybuilding competition and SCORE!

He has great symmetry, great pecs, outstanding quads and a nice shoulder/biceps package.

The Man Rocks! And, I don’t mean in a Rocking Chair!

325

Friday, October 12, 2007 - Three Weeks Until My Final Pro Show of the Year

Weight: 151.0 (After a Re-Feed Day)

My training partner is out of town, so I took the day off for rest and recovery. Tomorrow (Saturday), I am meeting one of my Distance Personal Training clients at the gym to go over his new training plan. I will do a chest and triceps workout with him. I’m feeling great. I’m looking hard and lean. I believe I will come in my best ever on November 3rd in Miami.

326

Saturday, October 13, 2007 - 20 Days Left to Train for My Final Pro Show of the Year.

Weight: 150.4

Today I met one of my Distance Personal Training clients in the gym for a one-on-one workout. Normally, Damon trains in the afternoon at another gym with training plans I provide. At least once a month, we workout together so I can check on his progress and provide feedback.

Chest and Triceps

Bar Bell Bench Press
3 x 5 - 215 pounds
3 x 10 - Dips

Incline Bar Bell Bench Press
3 x 5 - 175 pounds
3 x 10 - Dips

Decline Bar Bell Bench Press
3 x 5 - 205 pounds
3 x 10 - Dips

Dumb Bell Bench Fly’s
3 x 5 - 55 pound dumb bells
3 x 10 - Dips

Triceps Rope Pull Down
3 x 10 - 88 pounds
3 x 10 - Dips

Decline Bench Bar Bell Skull Crushers
3 x 10 - 85 pounds
3 x 10 - Dips

Incline, moderate speed Tread Mill
20 minutes

We both enjoyed this workout. Damon weighs about 25 pounds more than me, but we worked the same weights. He is 42.

327

Must be nice to work alongside younger men like that, your giving them a good long run up to a healthy ‘second half’ of life. Did you really do all those dips after each movement? Your elbows and triceps must be made of steel!

328

[quote]drag0n252pi wrote:
Old Navy wrote:
eengrms76 wrote:
No f’in way you are 64 years old. Post a bigger picture. The guy in those pictures looks 25.

Thanks. Here’s another.

Wow, keep up the good work. Here is a pic of my dad at 67.[/quote]

Didnt see that before - your Dad has a superb physique, check those front delts!

I cant think of being “in one’s 60’s” the same way anymore!

329

[quote]gswork wrote:
Must be nice to work alongside younger men like that, your giving them a good long run up to a healthy ‘second half’ of life. Did you really do all those dips after each movement? Your elbows and triceps must be made of steel![/quote]

I did every one of those dips, slowly and deep. I do a lot of push ups, pull ups and dips. All of these strengthen the shoulder, back and triceps package. I couldn’t do this much only a few years ago. I used to have trouble doing five pull ups. Now, I do 10 sets of 10 with no trouble. And, I find, by doing combined sets of dips, pull ups or push ups, while I am doing other exercises, is easy and fun. It’s one way to really up the reps during your workout.

330

Monday, October 15, 2007 - 19 Days Until the 2007 FAME North American Championships, Miami, FL

Weight: 151.0

My training partner will return tomorrow. The saying goes, “Real Men Squat On Monday.” So, I did.

Legs and Calves

Leg Press
4 x 5 - 350 pounds

Hack Squat
4 x 5 - 350 pounds

Leg Extensions
4 x 5 - 200 pounds

Hamstring Curls
4 x 5 - 130 pounds

Hip Adduction
4 x 10 - 305 pounds

Hip Abduction
4 x 10 - 305 pounds

Donkey Press Calve Raises
4 x 25 - 200 pounds

Standing Calve Raises
4 x 25 - Body Weight

Kick Butt Legs Workout!

331

Looking just fine, Scott. Know you are focused. Keep the intensity up. Eighteen and a wake-up!

332

[quote]Stew wrote:
Looking just fine, Scott. Know you are focused. Keep the intensity up. Eighteen and a wake-up![/quote]

Hey, Stew.

Thanks for your encouragement and support, Warrior. How are you doing? Are you healing? Are you training 100% yet? Hope all is well, Friend.

333

Tuesday, October 16, 2007 - 18 Days Until the 2007 FAME North American Championships, Miami, FL

Weight: 150.8

My training partner and I had a non-weight training workout, a real heart pumper.

Hanging Leg Lifts
8 x 25 (200 reps)

Alternating Unsupported Sit Ups and Crunches
8 x 25 (200 reps)

Skip Rope
3 x 100 (300 reps)

Cardio
30 minutes of 10 degree elevated, 4.5 speed Tread Mill - Power Walk

334

Wednesday, October 17, 2007 - 17 Days Until My Final Pro Show of the Year

Weight: 150.6

We didn’t do that many exercises today, but, what we did do Rocked!

Back and Biceps

Duel Pulley Rows
4 x 5 - 70 pounds

Dead Lifts
4 x 5 - 200 pounds

Weighted Pull Ups
4 x 5 - 25 pound plate strapped

“I Go, You Go” Barbell Curls
4 x 5 - 70 pounds

Preacher Curls
4 x 5 - 60 pounds

Stair Climber
20 minutes - moderate speed

Elliptical
20 minutes - moderate tension and elevation

335

Thursday, October 18, 2007 - 16 Days Until My Final Pro Show of the Year

Weight: 150.6 (Holding)

Today my training partner turned 48, so we celebrated with HITT Cardio.

Hanging Leg Lifts
3 x 25
1 x 25 holding a 5-pound dumbbell between our feet

Slant Board Crunches
2 x 25

Ball Crunches
2 x 25

Flat Mat Stretches
Heavenly

HITT Cardio
5-minute warm up
5-20 second splits at 10 degree elevation, 10 mph speed, 40-seconds rest between splits
20-minute cool down, moderate elevation and speed

Two other athletes wanted to try HITT Cardio, so I marched the three of them, including my training partner, through their paces. We drew a small crowd of cheerers as the four of us went through the splits. The 22 year-old nearly puked. LOL

336

Friday, October 19, 2007 - Two Weeks Until My Final Pro Show of the Year

Weight: 149.2

We focused on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. We 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 5 - 240 pounds
Dips 3 x 10

Iso-Lateral Super Incline Press
4 x 5 - 160 pounds
Dips 3 x 10

Iso-Lateral Bench Press
4 x 5 - 150 pounds
Dips 3 x 10

Peck Fly Machine
4 x 5 - 75 pounds
Dips 3 x 10

Triceps Pushdown
4 x 5 - 75 pounds
Dips 3 x 10

Decline Barbell Skull Crushers
4 x 5 - 60 pound barbell
Dips 3 x 10

Doing 180 full dips added intensity to the workout.

Cardio - 30-minutes on the tread mill, 5% elevation, 5 mph speed.

337

Friday and Saturday, October 19-20, 2007 - Atlanta

I drove from Birmingham, Alabama to Atlanta, Georgia on Friday afternoon. After spending a pleasant evening with a fellow competitor and friend, Melt Harrell, I arrived the next morning at Atlanta Fitness, an old-school, spartan gym located in Tucker, Georgia, a suburb of Atlanta, to meet with Alan Bailey, a natural Pro bodybuilder and outstanding poser.

Alan owns “Muscle Elements” (born2train@hotmail.com) and in addition to being a world-class bodybuilder, he trains men and women for their competitions. I asked Alan to help me with my posing for my next contest in two weeks. We worked on transitions, positions and timing. After our two-hour session, I was very tired and very happy. I will present better at the FAME North American Championships in Miami on November 3rd, thanks to Mr. Bailey.

Monday, October 22, 2007 - 12 Days Until My Final Pro Show of the Year

Weight: 149.2 pounds

Legs, Calves and Cardio

Rack Squats
4 x 8 - 225 pounds

Leg Extensions
4 x 8 - 170 pounds

Hamstring Curls
4 x 8 - 140 pounds - negative pressure

Walking Lunges
2 x 25 steps - carrying 30 pound dumb bells

Seated Calves Press
3 x 25 - 175 pounds

Standing Calves Press
3 x 25 - body weight

Stationary Bike
25 minutes - 85 rpm, 8-12 level

It was a great way to start the week.

338

Tuesday, October 23, 2007 - 11 More Days!

Weight: 148.2 pounds

Abs and Cardio

Hanging Leg Lifts
8 x 25 - 200 reps

Slant Board
2 x 25 Crunches - 50 reps
1 x 25 Sit Ups - 25 reps
1 x 50 Crunches/Sit Ups - 50 reps

Ball
2 x 50 Crunches - 100 reps

Skip Rope
1 x 300 - 300 reps

We did a total of 725 reps. Sweet

Cardio
25 minutes of tread mill, 12 degree angle, 4.0 speed.

A good session. Fun stuff.

339

Wednesday, October 24, 2007 - 10 Days!

Weight: 147.0 pounds

I didn’t even say, “Good Morning,” to my training partner. I just said, “Lets get to work!” And we did. We combined push ups, pull ups or dips with each exercise. His comment at the end of the session, “That was a great workout.” It was.

Lat Pull Downs
3 x 5 - 150 pounds
Push Ups
3 x 10

Seated Cable Rows
8 x 8 - 110 pounds
Push Ups
8 x 10

Incline Barbell Press
3 x 5 - 150 pounds
Dips
3 x 10

Dumb Bell Bench Press
8 x 8 - 50 pound dumb bells
Dips
8 x 10

Lateral Raise
2 x 5 - 25 pound dumb bells
Pull Ups
2 x 10

Dumb Bell Shrugs
4 x 8 - 65 pound dumb bells
Push Ups
4 x 10

Biceps Curls
2 x 5 - 35 pound dumb bells

Machine Preacher Curls
4 x 8 - 100 pounds

Triceps Press Down
2 x 5 - 65 pounds
Push Ups
2 x 10

In addition to the weight training, we did 170 push ups, 110 dips and 20 pull ups. Sweet.

340

Thursday, October 25, 2007 - Nine Days!

Weight 146.6 (Perfect. I will carb up next week to 150.0)

Abs and Cardio

Hanging Leg Lifts
4 x 25

Pull Ups
5 x 10 (Wide, narrow and hammer grip)

Slant Board Crunches
1 x 25 - Tossing a 6 pound ball
1 x 25 - Tossing an 8 pound ball

Weighted Machine Crunches
2 x 25 (Two machines)

Cable Rope Pull Down Kneeling Crunches
2 x 25 - 50 pounds

Skip Rope
1 x 200 Speed skips

HITT Cardio
25 minutes - Five speed splits, 12 degree incline, speed 10

Great Workout. Tomorrow I’ll do a final Legs workout before my contest on November 3rd.