Wednesday, February 28, 2007
The Griffin ? High Intensity Power Training Plan
I weighed 164.8. Bruce weighed 176.4
Week Four - Day Three - Cardio
Bruce and I did some hanging leg raises and weighted slant board crunches for abs, 30-minutes of elevated moderate speed tread mill, 20-minutes of stationary bike and a 35-minute practice posing session, where we worked on symmetry and mandatory poses and Bruce’s 90-seconds individual posing routine. It was another good cardio day.
Good work Scott. Im always super inspired by over 50’s in super condition like you. Have you checked out www.arthurdevany.com
Art is about 69, natural and has some good info on his site. Not a bodybuilder, but fit and strong.
[quote]Andrew Dixon wrote:
Good work Scott. Im always super inspired by over 50’s in super condition like you. Have you checked out www.arthurdevany.com
Art is about 69, natural and has some good info on his site. Not a bodybuilder, but fit and strong.
[/quote]
I haven’t checked out Devany’s site, but I will. Thanks for your comments, Andrew.
Regards, Scott
Thursday, March 1, 2007
The Griffin - High Intensity Power Training Plan
I weighed 165.0 and my training partner, Bruce, weighed 176.0. His contest target weight on April 7th is 168.0
Week Four - Go to positive failure on all sets, rest 60-seconds between sets.
Day Four - Legs
Free Rack Squats - 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200
Extensions - 2 x 15 and 1 x 30 I did 140 pounds and Bruce did 160.
Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds.
Leg Curls - 3 x 5-9 We did 3 x 8. I did 130 and Bruce did 175 pounds.
Stiff Leg Dead Lift - 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds.
Seated Calf Press - 3 x 15-20 We did 3 x 25. Bruce and I did 175 pounds.
Standing Calf Press - 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.
Friday, March 2, 2007
The Griffin - High Intensity Power Training
Week Four - Day Five: Cardio
I weighed 165.0 and Bruce weighed 176.0
Combat Cardio - 5 cycles of the following:
Jump Rope - Two Minutes (100-200 skips per cycle)
30 Mountain Climbers - High step holding 15 pound dumbbells
30 Squat Thrusts - Trying to “dunk the basketball”
30 Push Ups - A total of 150 with good form
30 Side Straddle Hops - Like Skiing Down Hill
30 Crunches - Done slowly, with a squeeze
This is the last Griffin workout for Bruce and me. The training plan normally runs six weeks, but since Bruce’s contest is five weeks away, we are going to focus on contest prep workouts and cutting diet until he steps onto the stage for the first time at the 2007 FAME SNBF Georgia Open in Atlanta on April 7th.
I will continue to harden up and burn some fat so I can be ready for my Guest Poser stint at the NGA Mountain States Regional Championships in Salt Lake City on May 12th. My first bodybuilding competition for 2007 will be a NPA show in Virginia on June 30th.
http://www.ngautah.net/2007/2007%20p...007poster.html
Here is the poster from from 2007 NGA Olympic Gold/Mountain States Bodybuilding and Figure Championships (pro qualifier) in Salt Lake City on May 12.
Old Navy is Guest Poser for the show. I am going to do a Russ Testo choreographed routine.
The contest features a Junior Pro Class for Pro Bodybuilders (male) who have never competed as pros or who have competed but won no money. This is something new the NGA is introducing.
Monday, March 5, 2007 - Five Week’s Until Bruce’s Contest
Today, Bruce weighed 176.0. I weighed 164.8.
For the next two weeks, we will work a training plan designed to harden us up while burning fat. Bruce’s contest, the 2007 FAME Georgia Open is on April 7th. My Guest Posing appearance is May 12th.
Hypertrophy With Fat Burning Workout
(choose weights that go to failure on each set)
Day One: Chest & shoulders
A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times
B1. 6 Seated Dumbbell Presses
Rest 10 seconds
B2. 12 Seated Lateral Raises
Rest 10 seconds
B3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times
We added 200 abs crunches and a short practice posing session to our workout.
Old Navy “Made The News.” The WNSO-FAME organization profiled me in their current Magazine.
Tuesday, March 6, 2007 - 31 Days until Bruce’s Weigh In
Bruce weighed 174.0 and I weighed 162.4
We are on a hardening and fat lost Plan for the next two weeks. We pick weights for each exercise that take us to failure in every set.
Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times
B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times
We ended the session with 3 x 25 calves raises at 200 pounds.
Wednesday, March 7, 2007 - 30 Days Until Bruce’s Weigh In
Bruce weighed 176.0 and I weighed 161.6.
Today was a Cardio Day
We did HITT Cardio using intervals of 30-seconds of all out burst and 60-seconds of recovery. We did a five-minute warm-up, six speed intervals and a five-minute cool down. The tread mill speed for the sprints was 9.5 and the elevation was 10%.
Then we went through a practice contest. We pumped up for five minutes and then did two complete contest rounds of symmetry and mandatory poses (Bruce is entering two classes). We ended the session by working on Bruce’s 90-seconds posing routine without music and did a few rounds of 60-seconds of free posing.
Thursday, March 8, 2007 - 29 Days Until Bruce’s Contest
Hypertrophy with Fat Loss Training
Today Bruce weighed 175.0 and I weighed 162.0
Day 3 - Arms
We chose weights that took us to failure on each set.
A1. 6 Dumb bell Kickbacks
Rest 10 seconds
A2. 12 Decline Barbell Extensions
Rest 10 seconds
A3. 25 Cable Press downs
Rest 2 minutes
Repeat 3 times
B1. 6 incline Dumbbell Curls
Rest 10 seconds
B2. 12 Standing Barbell Curls
Rest 10 seconds
B3. 25 Seated Pulley Curls
Rest 2 minutes
Repeat 3 times
We ended the session with some tread mill work.
Friday, March 9, 2007 - 28 Days Until Bruce’s Weigh In
Bruce weighed 175.0 and I weighed 161.0
Hypertrophy with fat loss.
Day 4 Back - We choose weights that took us to failure on each set.
A1. 6 Weighted Chins
Rest 10 seconds
A2. 12 Front pull down
Rest 10 seconds
A3. 25 Straight-arm pull down
Rest 2 minutes
Repeat 3 times
B1. 6 Rack Dead lift
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Bar Bell Shrugs (Bruce wanted to put this in for some traps work)
Rest 2 minutes
Repeat 3 times
After the workout, we had a short practice posing session. Bruce is looking good.
Monday & Tuesday, March 12-13, Washington, DC
I was in Washington, DC on business from Sunday afternoon through Tuesday late morning. I stayed at the Ritz Carlton Hotel in DC, a very nice place, with a great gym. The only problem was the gym was private and charged hotel guests $15 per workout. So, I walked four blocks to 22nd and M Street and used my Travel Pass to work out at Gold’s. The Gold’s was good, the front desk people helpful and the locker room clean. I enjoyed my two workouts at this gym. And, the price was right.
Hypertrophy with Fat Loss Workout.
Choosing a weight that takes each set of each exercise to failure.
Week Two, Day One: Chest & shoulders
A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times
B1. 6 Seated Dumbbell Presses
Rest 10 seconds
B2. 12 Seated Lateral Raises
Rest 10 seconds
B3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times
End with 100 reps for upper and 100 reps for lower abs.
Week Two, Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times
B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times
End with a HITT cardio session.
Wednesday, March 14, 2007 - 23 Days until Bruce’s Weigh-in
Bruce weighed 173.4 and I weighed 160.8
Hypertrophy - Fat Loss Workout
Week Two, Day Three
Today Bruce and I spent the majority of our time working on posing. Bruce has his 90-seconds produced posing routine on CD and we used the aerobics studio to practice the routine and a couple of competition posing rounds. He is looking tight. He is within eight pounds of his target contest weight with a little more than three weeks to go.
My training partner is tracking well. It’s going to be interesting for me because I am a test judge at Bruce’s contest. My score won’t count and I won’t be able to be with him back stage before the competition.
I have arranged for a friend to work with Bruce at the contest, the 2007 FAME SNBF Georgia Open in Marietta. Bruce will compete as a Novice and Grand Master. I have competed in this show twice. It’s a good pro qualifier competition.
Thursday, March 14, 2007 - 22 Days Until Bruce’s Contest
Hypertrophy with Fat Loss Training
Today Bruce weighed 173.2 and I weighed 160.2
Day 3 - Arms
We chose weights that took us to failure on each set.
A1. 6 Dips (45 pound plate)
Rest 10 seconds
A2. 12 Decline Barbell Extensions (60 pounds)
Rest 10 seconds
A3. 25 Cable Press downs (50 pounds)
Rest 2 minutes
Repeat 3 times
B1. 6 incline Dumbbell Curls (35 pounds)
Rest 10 seconds
B2. 12 Standing Barbell Curls (70 pounds)
Rest 10 seconds
B3. 25 Seated Pulley Curls (25 pounds)
Rest 2 minutes
Repeat 3 times
We ended the session with abs work and a practice posing session.
Friday, March 16, 2007 - 21 Days Until Bruce’s Weigh In
Bruce weighed 173.0 and I weighed 159.8
Hypertrophy with fat loss.
Day 4 Back - We choose weights that took us to failure on each set.
A1. 6 Weighted Chins (25 pound plate)
Rest 10 seconds
A2. 12 Front pull down (140 pounds)
Rest 10 seconds
A3. 25 Straight-arm pull down (50 pounds)
Rest 2 minutes
Repeat 3 times
B1. 6 Rack Dead lift (I did 225 and Bruce did 315)
Rest 10 seconds
B2. 12 Bent-over Rows (135 pounds)
Rest 10 seconds
B3. 25 Bar Bell Shrugs (135 pounds)
Rest 2 minutes
Repeat 3 times
After the workout, we had a short practice posing session. Bruce is focused.
Just had to give kudos to Old Navy. Keep up the good work. Maybe you can be one of the pioneers that help to redefine what it means to be a senior. Although I am not a senior, I am hoping someday to get there and hopefully I will be in as good of shape as you.
BigDaddyT:
Thanks for the props, Warrior. You will get there. You have the desire and that’s the first step. Keep Charging.
Monday, March 19, 2007 - 18 Days Until Bruce’s Weigh In
Today Bruce and I started a two-week Maximum Fat Loss Training Plan
He weighed 173.0 and I weighed 158.9
Diet:
Day 1:
Meal 1: 4 egg whites + ? grapefruit
Meal 2: 3oz turkey/fish/chicken
Meal 3: 6oz turkey/fish/chicken
Meal 4: 3oz turkey/fish/chicken
Meal 5: 3oz turkey/fish/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices
Day 2:
Meal 1: 4 egg whites + ? grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/fish/chicken + 1 cup veggies
Meal 4: 3oz turkey/fish/chicken + 1 cup veggies
Meal 5: 3oz turkey/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices
Day 3:
Meal 1: 4 egg whites + ? grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/chicken + 1 cup veggies
Meal 4: 3oz turkey/chicken + 1 cup veggies
Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup veggies
Do day 1-2-3-1-2-3-1 for the diet.
Workout and cardio
Monday and Thursday
Stepper: 10 min all out
Then do the following circuit for four cycles:
Pull Ups
Squats
Dips
Rows
Jump Rope (120 counts)
Then do the following circuit for three cycles:
Hanging Leg Lifts
Dumbbell Press
Close Grip Bench Press
Jump Rope (120)
Bike: 10 minutes, moderate pace
Wednesday: Moderate cardio for 40-60 minutes
Tuesday and Friday
Treadmill: 9% incline at maximum pace 10 minutes
Then do the following circuit for four cycles:
Lunges
Dead Lifts
Incline Bench Press
Military Press
Jump Rope (120)
Then do the following circuit for three cycles:
Incline Sit Ups
Upright Rows
Curls
Jump Rope (120)
Precor: 10 min moderate pace
The reps are 10 per exercise, done with a controlled negative and a 3-5 second positive.
The jump rope is for 1 minute, or just count 120 reps.
We did the first day plan, Monday, and added 150 calve raises to the workout. Very cool.
Tuesday, March 20, 2007
Maximum Fat Burning Training Plan
I weighed 159.8. Bruce was absent.
Treadmill: 9% incline at maximum pace, 10 minutes
Then did the following circuit for four cycles:
Lunges (120 pounds)
Dead Lifts (185 pounds)
Incline Bench Press (120 pounds)
Military Press (120 pounds)
Jump Rope (120)
Then did the following circuit for three cycles:
Incline Sit Ups
Upright Rows (120 pounds)
Curls (Machine Curls 120 pounds)
ump Rope (120)
Precor: 10 minutes, moderate pace
The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.