Wednesday, March 21, 2007 - 16 Days Before Bruce’s Weigh In
Maximum Fat Burning Training
Bruce weighed 172.0 and I weighed 159.8
Today was a non-weight training day and we spent the time working on cardio, abs and posing.
Thursday, March 22, 2007 - 15 Days Until Bruce’s Weigh In
Rapid Fat Loss Training Plan
Bruce weighed 172.0 and I weighed 159.8
Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date.
We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form.
Stepper: 10 min all out
Then do the following circuit for four cycles:
Pull Ups (Wide grip, medium grip, hammer grip)
Squats (Bruce did 300 pounds and I did 250)
Dips (Weighted with a 25 pound plate)
Rows (Seated 140 pounds)
Machine Bench Press (140 pounds)
Jump Rope (120 counts)
Then do the following circuit for three cycles:
Hanging Leg Lifts (Done slowly with a squeeze)
Peck Deck (160 pounds)
Close Grip Bench Press (50 pounds, slowly)
Jump Rope (120)
Bike: 10 minutes, moderate pace
We ended the workout with a practice posing session, emphasizing form and holding poses.
Friday, March 23, 2007 - Two Weeks Until Bruce’s Weigh In
Maximum Fat Burning Training Plan
I weighed 160.4. Bruce is holding at 173.0.
Treadmill: 9% incline at maximum pace, 10 minutes
Then did the following circuit for four cycles:
Lunges (120 pounds)
Dead Lifts (I did 195 pounds, Bruce did 245))
Incline Bench Press (120 pounds)
Military Press (120 pounds)
Then did the following circuit for three cycles:
Shrugs (I did 100 pounds, Bruce did 120)
Upright Rows (I did 135 pounds, Bruce did 155))
Dumb Bell Curls (I did 25’s, Bruce did 30’s)
Seated Calve Raises (3 sets of 25 reps at 170 pounds)
Precor: 10 minutes, moderate pace
The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.
Monday, March 26, 2007 - 11 Days Until Bruce’s Weigh In
Hypertrophy and Maximum Fat Loss Plan
Bruce weighed 172.0 and I weighed 158.4
Workout and cardio
Stepper: 10 min all out
Then we did the following circuit for four cycles of 10 rep sets:
Pull Ups (Alternating with wide grip and hammer grip)
Squats (I did 275 pounds and Bruce did 300)
Dips (weighted with a 25 pound plate
Rows (Two sets of seated and two sets of standing)
Jump Rope (120 counts)
Then do the following circuit for three cycles:
Hanging Leg Lifts (Holding a 10 pound dumbbell between our feet)
Dumbbell Press (40 pound dumb bells)
Close Grip Bench Press (50 pound barbell)
Jump Rope (120)
Bike: 10 minutes, moderate pace
We ended the session with a practice posing round. Bruce was tired, hungry and “pumped.”
Tuesday, March 27, 2007, 10 Days Until Bruce’s Weigh In
Maximum Fat Burning Training Plan
I weighed 159.0. Bruce weighed 172.0.
Treadmill: 9% incline at maximum pace, 10 minutes
Then did the following circuit for four cycles:
Lunges (120 pounds)
Dead Lifts (195 pounds, Bruce did 245)
Incline Bench Press (130 pounds)
Military Press (120 pounds)
Jump Rope (120)
Then did the following circuit for three cycles:
Incline Sit Ups
Upright Rows (130 pounds)
Curls (Machine Curls 120 pounds)
Jump Rope (120)
Precor: 10 minutes, moderate pace
The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.
I am going to get my feet wet in the buoyant water of the Great Salt Lake, so to speak.
As some of you know, since I was awarded my Master Pro Card last September at an NGA contest in Georgia, I have been training to enter my first Master Pro show, the 2007 NGA ProAm World Cup in Atlanta, on September 8th, where I will compete in the Pro Masters 50+ Class. That was to be my first Pro Show.
Today I sent in my entry form to compete in the 2007 NGA Olympic Gold Junior Pro Championships on May 12th in Salt Lake City. The Junior Pro class is something the NGA has just introduced. It’s for Pros who have won their cards, but have never competed as a Pro and for Pros who have competed, but did not place high enough to win any money.
I am the Guest Poser for this show and the promoter said I could be his Guest Poser and also enter the first ever Junior Pro competition. So, at 64, I am going to have my first Guest Poser appearance and compete in my first Pro Show on the same day, in less than seven weeks. Whooooooot!
Wednesday, March 28, 2007, Nine Days Until Bruce’s Weigh In
Hypertrophy and Rapid Fat Loss Training
Bruce weighed 172.0 and I weighed 159.0
Today was a non-weight training day. We did abs, cardio and posing.
Thursday, March 29, 2007 - 8 Days Until Bruce’s Weigh In
Rapid Fat Loss Training Plan
Bruce weighed 172.0 and I weighed 159.4
Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date.
We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form.
Stepper: 10 min all out
Then did the following circuit for four cycles:
Pull Ups (Wide grip, medium grip, hammer grip)
Extensions (175 pounds)
Dips (Weighted with a 25 pound plate)
Ham Curls (Supine 140 pounds)
Jump Rope (120 counts)
Then did the following circuit for three cycles:
Hanging Leg Lifts (Done slowly with a squeeze)
Dumb Bell Press (45 pounds)
Seated Calf Raises (270 pounds, Sets of 25)
Jump Rope (120)
Bike: 10 minutes, moderate pace
We ended the workout with a practice posing session, emphasizing form and holding poses.
Friday, March 30, 2007 - Bruce’s Weigh In Is One Week From Today
Bruce weighed 172.0 and I weighed 159.0
Bruce is leaving town with his family tomorrow and won’t return to the gym until next Thursday, the day before he checks in for his contest. I gave Bruce a day-by-day diet starting on Sunday.
He will workout at a local gym next week, mostly doing a light training session, pump up and posing practice. He looks good and will probably come in between 165-168, which will be fine.
We have come a long way since September, when Bruce weighed around 205 pounds. He has lost a great deal of body fat and has added some nice size to his quads, calves, chest, biceps and back. His posing is good and his confidence is high.
We are both looking forward to him stepping on to the stage for the first time. His show is the 2007 FAME SNBF Georgia Open. He will enter the Novice Class and the Men’s Master 40+ Class. I will be a test judge at the show, which should make it especially interesting for me. My scores won’t count, but I will have to score within 85% of the other judge’s scores to be certified as a contest judge.
Monday, April 2, 2007 - Four Days Until Bruce’s Weigh In, Six Weeks Until My Contest
My training partner, Bruce, is spending the week with his family in Florida. He has the final week of his contest prep training plan with him and I assume he it working it.
Meanwhile, I am focusing on my own contest prep for my first Pro Show on May 12th. Today I began a two-week Hypertrophy/Strength Training Plan:
I weighed 159.0
Monday’s Workout
Incline Bench Press - 4 x 4 (155 pounds)
Flat Dumb Bell Press - 4 x 4 (75 pound dumb bells)
High Pulls - 4 x 4 (160 pounds on the machine)
Laterals - 3 x 6 each way (side, bent) (30 pound dumb bells)
Press down - 4 x 6 (75 pounds)
After the weight training, I did 30 minutes of moderate tread mill (10 degree elevation, 4.5 speed)
Tuesday, April 3, 2007
This is the second day of two-weeks of Hypertrophy Strength Training. The Plan calls for heavy weight and low reps.
Holding at 159.0 body weight.
Workout Day 2:
Leg Press ? 4 x 4 (300 pounds)
Squats ? 4 x 6 (300 pounds)
Hack Squat ? 4 x 5 (300 pounds)
Leg Curl ? 5 x 4 (125 pounds)
Leg Extension ? 3 x 4 (150 pounds)
Seated Calf Raises ? 3 x 25 (150 pounds)
I ended this session with 20 minutes of moderate cardio on the tread mill.
Wednesday, April 4, 2007
Hypertrophy/Strength Training
Workout - Week One, Day 3
Today’s training focused on cardio, abs and posing.
I did 100 hanging leg lifts and 100 crunches. I completed a 30-minute moderate tread mill run and ended the workout with a posing practice session.
Thursday, April 5, 2007
Today was the last opportunity I will have to work with my training partner, Bruce, before his show on Saturday. As I am test judging the event, we will have no further contact until after the contest, the 2007 FAME SNBF Georgia Open in Marietta. Friday is a travel day. Bruce will check in and take a polygraph test early Friday evening. I will arrive Friday evening and attend a judges meeting.
Today we spent our workout on Bruce’s posing and his individual posing routine. Since he is competing in two classes (Novice and Masters), we went through two complete symmetry and mandatory posing rounds. We practiced under contest conditions, holding each pose rock-hard without shaking. We worked on breathing and composure. Bruce looks good.
Bruce is ready. He still has some water to drop, but I believe he will come in hard and vascular on Saturday morning.
We’ve done our best. Now, it’s up to Bruce and the judges. Good Luck, Partner!
Friday, April 6, 2007 - Contest Time
I am off from work today so I will hit the gym a little later this morning. I plan to do a light workout, mostly dumb bells and some cardio. I leave for Atlanta and the 2007 FAME SNBF Georgia Open early this afternoon.
It’s about a 2.5 hours drive from Birmingham. I will attend a judges meeting this evening where the Head Judge will set up the judging criteria for the contest.
Four of my friends, including Bruce, will compete in this show. I’ll have a Super Grand Master, a Master and Open Men’s Tall, an Open Men’s Short and Bruce, competing as a Novice and Master. It should be an interesting contest.
Of course, as a test judge, my scores won’t count, but I must score the Classes close to the other judges scores in order to become a certified contest judge. That’s my goal.
Just wanted to pipe in and say I’m impressed. I hope I’m in as good shape as you are when I’m your age…soon.
Thanks. I’m glad you are following my log.
Sunday, April 8, 2007 - I am officially a member of the FAME WNSO SNBF Judging Panel.
I sat at the table as a regular contest judge for the first time on Saturday at the 2007 FAME WNSO SNBF Georgia Open Championship, a men’s and women’s Pro Qualifier. I was originally scheduled to be a test judge at the show, but the head judge, who has judged me in several FAME shows, said he was waving the “test” judging and said I would take my seat at the judge’s table and my scores, along with the other four judges, would count. There were 92 contestants, not including crossovers. It was the largest SNBF show ever and the event was sold out, with standing room only tickets going for $15 and selling out, too.
After prejudging, the Head Judge said he analyzed my scoring and determined I was very close to the consensus of opinion in every class and that for my first judging stint, especially at a show this large, I did a good job. After the show, He said he was also impressed when he listened in on the feed back I gave to contestants who came up to the judges after the competition to ask how they could improve and to point out special weaknesses they need to work on.
He immediately recommended to Bruce Johnson, the president of the SNBF that I be added to the permanent roster of contest judges for the federation. Bruce agreed. I’m certified, and have already been asked to judge at upcoming FAME SNBF shows. Sweet.
I really learned a lot judging this competition that I will use the next time I step onto a stage (in five weeks). I learned how really important conditioning is (a few pounds can make a great difference. A small amount of held water can be devastating) and how hard you really have to pose to show your muscles in the best light. Those who did, scored well and those who were tentative or “weak,” scored lower. I was astounded as I watched contestants actually get harder with each pose. I also watched with interest as contestants actually got softer as they lost their focus or strength. I will certainly keep this in mind when I’m up there again.
It was interesting, to say the least, after competing 16 times and looking down at the judges and audience, to be sitting there, looking up at the competitors with a clip board and score sheet in my hands.
I have competed in seven FAME events. As a judge, I can no longer compete in this federation, including in their Pro Shows. It’s the only thing I had to give up when I accepted certification as a contest judge. I’m glad I accepted. As an athlete who has competed (and will continue to compete in other federations), I know I will be a judge who understands fully what it takes to bring your “A” package to the stage to play your “A” game and I will be able to judge each contestant with that in mind
Monday, April 9, 2007 - Five Weeks Until My Weigh-In
Today I weighed 159.0. My contest target weight is 150-155. I weighed 140 when I won my IDFA Masters Pro Card in Toronto last November.
I am beginning my final preparation for the 2007 NGA Olympic Gold Mountain States Regional Bodybuilding Championship in Salt Lake City, Utah on May 12th. I will be the Guest Poser for the show and a contestant in the Junior Professional Class, which the NGA is introducing at this event.
It’s for Pros who have not competed as a Pro since winning their Pro Card or, if they have competed as a Pro, didn’t place high enough to win any cash. This will be my first Pro Show.
My Coach, Sean “Sully” Sullivan, of Cape Cod, Massachusetts, sent me a new contest prep program that I will begin tomorrow. Today, I did Day 1, Week 2 of Hypertrophy Strength Training.
Incline Bench Press - 4 x 4 - 160 pounds
Flat Dumb Bell Bench Press - 4 x 4 - 80 pounds (On set four, I did 10 reps)
Laterals - Side & Front - 3 x 6 each way - 30 pound dumb bells
Press Down - 4 x 6 - 80 pounds
30 minutes of moderate pace, elevated tread mill
50 Slant Board Crunches
Tuesday, April 10, 2007 ? Five Weeks until my Weigh In
I weighed 157.6. My target weight is 150.0, 4% body fat
Bruce is training with me, but as this is my contest prep, he is supporting me.
I began a new program today that will take me to my first Pro Contest on May 12.
To maximize fat loss the plan involves four types of training:
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Heavy lifting
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Lactate-inducing lifting
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Aerobic work
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Anaerobic alactic energy systems work
Today I did my first Lactate-inducing lifting. It was incredible. I was drained after this workout.
Lactate-inducing lifting
The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard we respect these guidelines:
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Work the whole body
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Minimize rest-intervals (or maximize the work-to-rest ratio)
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Use sets lasting 50-70 seconds (12-20 reps)
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Alternate exercises for muscle groups that are far away from each other and “unrelated”
CIRCUIT A: (12-15 reps per set)
A1. Bench Press
A2. Hack Squat
A3. Cable Row
A4. Leg Curl
A5. Knee Raise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT B (15-20 reps per set)
B1. Push press
B2. Lunge
B3. Close grip chin
B4. Dead Lift
B5. Incline Sit Up
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT C ? (15-20 reps per set)
C1. Dumbbell Curl
C2. Calve raise
C3. Triceps Extension
C4. Crunch on Exercise Ball
C5. Upright Row
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
The lactate-inducing sessions are performed twice a week; they should not be performed before a heavy lifting session to avoid a decrease in performance. Limit strength is something that cannot be trained efficiently in a fatigued state.
After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid.
Wednesday, April 11, 2007, 30 Days Until My Weigh In
Weight: 156.6 - Target 150.0
“The Shark,” a predator that keeps moving, is cruel, and eats it’s young!
To maximize fat loss, “The Shark” includes four different types of training:
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Heavy lifting
-
Lactate-inducing lifting
-
Aerobic work
-
Anaerobic alactic energy systems work
Today was dedicated to Aerobic work
After doing 100 hanging leg lifts (50 weighted) and 100 slant board crunches, I did a HITT cardio session (speed sprints followed by elevated tread mill) for 30 minutes. I ended the session with a hard practice posing round.
Judging the contest last Saturday reminded me how hard you have to hit each pose during the symmetry and mandatory rounds. I will practice posing every day until my show.
A note about my Training Partner, Bruce. We spoke today about his competition and his future plans. Bruce has decided not to do any more shows. He feels, because of family considerations, he is going to build on what he has accomplished and will continue training and dieting to maintain a healthy lifestyle.
We also agreed, because I need to continue focusing on contest prep for my competitions, we will no longer train together. I will continue my training solo as I prepare to enter the 2007 NGA Olympic Gold Junior Pro Championships on May 12 in Salt Lake City, Utah. I wish Bruce much success and he feels the same way about me.