Pro Masters Contest at 64

Training Over 35 Lifter
141

Thursday, April 12, 2007 - Four Weeks Until My Weigh In

Bodyweight - 156.8 - Target - 150.0

The Shark - The Predator Workout and Diet

The Fish Diet

Meal #1

5 oz. whitefish, 3 egg whites, 1 grapefruit and 12 almonds

Meal #2

6 oz. whitefish, 3 cup veggies

Meal #3

6 oz. tuna or 7 oz. whitefish, 2 cups vegetables (spinach best)

Meal #4

5 oz. Whitefish, 3 cup veggies

Meal #5

6 oz. Whitefish, 2 cups vegetables, 12 almonds

Meal #6

Monday and Thursday

1 cup oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter

The workouts:

To maximize fat loss we’ll need four different types of training. These four aspects of our fat loss training approach are:

  1. Heavy lifting

  2. Lactate-inducing lifting

  3. Aerobic work

  4. Anaerobic alactic energy systems work

Heavy lifting

The objective of the heavy lifting portion of our training is maintenance or even an increase in muscle mass while in a fat loss phase. You should have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

This was Quads and Hamstrings Day + some Calves

A1. Leg press - 300 Pounds

4-6 reps

No rest

A2. Full Squats - 235 Pounds

6-8 reps

Take 2 minutes of rest, and then move on to…

B1. Stiff leg dead lift - 185 Pounds

4-6 reps

No rest

B2. Leg curl - 110 Pounds

6-8 reps

Take 2 minutes of rest then get back to A1. Perform each superset 5 times

C1. Calf raise - 300 pounds (seated machine)

5 sets of 25 reps (I did one 25 rep set after each A + B cycle)

I’m really liking this Plan. It has some interesting elements that keeps me focused and engaged. And, I feel spent after each session, which is a good thing. I am hardening up and leaning up. I will come in tight on May 12. As far as the diet, I’m sure glad I like fish.

142

Friday, April 13, 2007 - Four Week From Today - My First Pro Show

I have one month to go before my first bodybuilding competition of the year. My last show was in early November, six months ago. By this time last year, I had already competed three times. Last year I entered a total of 10 shows and stayed roughly the same weight and size the entire time.

I needed to take six months off from competing in order to add some size, and I have. Today I had my body fat and weight checked in the gym on their computer-based body fat measuring system.

My height is 5’ 7". My weight was 157.0 and my body fat was 8.8%. My lean mass is around 143 pounds. I weighed 140 on stage at my last show and my body fat then was 6%. My lean mass was around 131 pounds. I have indeed added some size and I’m pumped.

I have been doing lots of heavy lifting and clean eating and it has paid off. I hope to hit the stage at the 2007 Olympic Gold Junior Pro Championship in Salt Lake City, Utah at around 150 pounds with a body fat of 6% and a lean mass weight of 141 (I can’t get much lower than that because of my age. I have some loose skin that won’t go away).

Nevertheless, I’m confident I will come in the best shape of my life for my first Pro Show. I have added size in my chest, quads, biceps and calves. I have also added a little size to my waist, but I’m working on that. LOL

Today was a moderate cardio day. I did flat crunches and reverse crunches, weighted hanging leg lifts and slant board crunches. I did about 30 minutes of elevated, moderate speed tread mill and ended my workout with a hard practice posing session. I will work out in the gym tomorrow as part of my contest prep training.

143

Monday, April 16, 2007 - 25 Days Until My Pro Show Weigh In

Body Weight: 156.0 - Target Weight: 150.0

The Shark - The Predator Workout and Diet

The workouts:

To maximize fat loss we’ll need four different types of training. These four aspects of our fat loss training approach are:

  1. Heavy lifting

  2. Lactate-inducing lifting

  3. Aerobic work

  4. Anaerobic alactic energy systems work

Heavy lifting

The objective of the heavy lifting portion of our training is maintenance or even an increase in muscle mass while in a fat loss phase. You should have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

Today’s workout looked like this:

A1. Incline DB press
6 reps x 60 pound dumbbells
No rest (or 10 sec. to change exercises)

A2. Dumb Bell Flies
8 reps x 40 pound dumbbells
Take 2 minutes of rest, and then move on to…

B1. Weighted Chins
6 reps x 25 pound plate
No rest

B2. Bent over rows
8 reps x 75 pounds
Take 2 minutes of rest then get back to A1.

Perform each superset 5 times. Then add:

C1. Curls
3 sets of 6 reps x 30 pound dumb bells

D1. Press downs
3 sets of 6 reps x 70 pounds

I followed this workout with a 30 minute HITT Cardio session of 20 second speed splits at 10 degrees elevation and 8.0 speed on the tread mill, followed by 10 minutes of cool down. I ended today with practice posing of symmetry and mandatory rounds.

144

Tuesday, April 17, 2007 - 24 Days Until My First Pro Show Weigh In

I weighed 156.0 - Target Weight is 150.0

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 I respected these guidelines:

  1. Work the whole body

  2. Minimize rest-intervals (or maximize the work-to-rest ratio)

  3. Use sets lasting 50-70 seconds (12-20 reps)

The specific exercises I did for this session are listed in a prior post. I completed three cycles of three sets of high reps of several exercises, alternating between upper and lower body. Then, I did a moderate 30- minute cardio workout to burn off the lactate acid buildup.

I was wasted after this session.

145

Wednesday, April 18, 2007, 23 Days Until I Check In For My First Pro Show

Today was a non-weight training day and I dedicated my time to practice posing and cardio. I went through a hard pump up and then two complete contest rounds of hitting and holding all of my poses.

I ended the session with 30-minutes of moderate cardio. I will practice my posing each day until the contest. It’s the only way I can be sure I will be able to be on stage for what ever length of time is required without shaking or losing my form.

146

Give 'em hell, Navy.

147

Thanks, I’m trying like hell.

148

Thursday, April 19, 2007 - 22 Days Until I Check In For My First Pro Show

I weighed 155.0 - Contest goal 150.0

Today was Legs and Calves day. I did three sets of couplets (supersets with no rest) of the following:

Machine Leg Press - 3 x 8 x 300 pounds
Lunges - 3 x 8 x 150 pounds

Squats - 3 x 8 x 285 pounds
Ham Curls - 3 x 8 x 125 pounds

Extensions - 3 x 8 x 150 pounds
Seated Calf Raises - 150 pounds (3 sets of 25 reps seated + 3 sets of 25 reps standing)

Then I did 30-minutes of stationary bike, 100 abs crunches and a practice posing session. I’m feeling strong.

Tomorrow morning (Friday) I leave Birmingham at 6 AM in route to Providence, RI, to then drive to Plymouth, Massachusetts to see my Coach, Sean, “Sully” Sullivan and to help him with his show, the OCB Spirit of America, on Saturday.

149

I just want to say how awesome it was to be a judge at this year’s OCB Spirit of America Bodybuilding and Figure IFPA Pro Qualifier Championship in Plymouth, Massachusetts on Saturday. Last year I competed in this contest and this year, I watched it from a totally different perspective. There were 88 athletes competing.

My report card is good, as my scores were very much in line with the consensus. It was a great learning experience for me as a competitor. I have now judged shows in the FAME SNBF and the OCB Federations.

I have been asked to judge a NGA show in a couple of months. I know this experience will impact how I compete in future contests and I’m grateful for the opportunity to learn more about our sport.

150

Monday, April 23, 2007 - 18 Days Until Check In At My First Pro Show

Body Weight: 157 (I put on a few pounds over the weekend at the OCB Sprit of America) - Target 150

Heavy lifting Day
The objective of the heavy lifting portion of this training plan is maintenance or even an increase in muscle mass while in a fat loss phase. The plan calls for two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

Chest and Back Weight Training

A1. Incline Dumb Bell press - 6 x 60 pound dumb bells

No rest

A2. Dumb Bell Flies 8 x 40 pound dumb bells

Take 2 minutes of rest, and then move on to…

B1 Medium Grip Chins 1 X 10 (full reps)

No rest

B2. Machine Lat Pull Downs 8 x 120 pounds

Take 2 minutes of rest then get back to A1. Perform each superset FIVE times.

C1. Dumb Bell Curls 3 x 6 x 30

D1. Triceps Rope Pull Downs 3 x 6 x 70

After the weight training, I did 100 slant board crunches, 200 skip ropes and a practice posing session, where I worked on my symmetry, mandatory rounds and individual posing routine.

This was a great workout.

151

Tuesday, April 24, 2007 - 17 Days Until My First Pro Show Check In.

Today I did 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:

  1. Work the whole body

  2. Minimize rest-intervals (or maximize the work-to-rest ratio)

  3. Use sets lasting 50-70 seconds (12-20 reps)

  4. 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 two 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 two 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 two 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. Whew!

152

Wednesday, April 25, 2007 - 16 Days Until I Check In For My First Pro Show

Body Weight - 156.0 Target Weight - 150.0

Interval Aerobic Training

Today I focused on abs, calves and cardio:

30-minute HITT Cardio session on the tread mill with 10 degree elevation and several 20-second speed splits at 9.0 speed.

75 seated calve raises at 150 pounds and 75 standing calve raises

Hanging leg lifts with a 5-pound dumb bell held between my feet and seated abs crunches.

I ended the session with two practice posing rounds, holding each pose for 10-seconds.

153

Thursday, April 26, 2007 - 15 Days Until I Check In at My First Pro Show

I weighed 155.6. Contest Goal is 150.0

Heavy lifting

The objective of the heavy lifting portion of this training is maintenance or even an increase in muscle mass while in a fat loss phase. I have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Ham strings

This was Quads and Ham strings Day + some Calves

A1. Leg press - 6 x 300 Pounds

No rest

A2. Full Squats - 8 x 235 Pounds

Two minutes of rest, and then I moved on to…

B1. Stiff leg dead lift - 6 x 185 Pounds

No rest

B2. Leg curl - 8 x 125 Pounds

Two minutes of rest then I got back to A1. I Performed each superset 5 times

C1. Calf raise - 300 pounds (seated machine)

5 sets of 25 reps (I did one 25 rep set after each A + B cycle)

I did 50 abs chunches and then tried to do a practice posing session, but ran out of gas. Whew!

154


Friday, April 27, 2007 - Two Weeks Until My First Pro Show

Body weight: 154.6. Contest goal. 150.0

Ex Beetle, Paul McCartney has a song. It’s called “When I’m 64”

“When I get older, losing my hair, many years from now, will you still be sending me a valentine, birthday greetings, bottle of wine? When I stay out to quarter of three, will you lock the door? Will you still need me, will you still feed me, when I’m 64?”

I be 64 tomorrow and my wife says, “Yes.”

It has been my goal since I turned 50 to be in the best shape of my life each year, on my birthday. Today, I am in the best shape of my life and I’m grateful.

155

Saturday, April 28, 2007 - Exactly Two Weeks From Today I Will Be On Stage In My First Pro Contest

I weighed 155.0. Contest weight goal is 150.0 I’m looking hard and vascular

I can’t think of a better way to spend part of my birthday than working out in preparation for a bodybuilding competition. I was focused, energetic and driven. With two weeks to go until the 2007 NGA Olympic Gold Junior Pro Championship in Salt Lake City, Utah, I don’t have any time to waste, and I didn’t waste any.

Today I did 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, here are the guidelines:

  1. Work the whole body

  2. Minimize rest-intervals (or maximize the work-to-rest ratio)

  3. Use sets lasting 50-70 seconds (12-20 reps)

  4. Alternate exercises for muscle groups that are far away from each other and “unrelated”

CIRCUIT A: (12-15 reps per set)

A1. Bench Press - 15 x 150
A2. Hack Squat - 15 x 235
A3. Cable Row - 15 x 125
A4. Leg Curl - 15 x 125
A5. Knee Raise 15 x each knee

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 - 20 x 125 pounds
B2. Lunge 20 x 130
B3. Close grip chin 20 (some rest to get them all done)
B4. Dead Lift 20 x 140
B5. Incline Sit Up - 20

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 - 20 x 25
C2. Calve raise - 25 x 300
C3. Triceps Extension 20 x 50
C4. Crunch on Exercise Ball 20
C5. Upright Row 20 x 100

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid. After I returned home, I did a practice posing session. I will do a couple more practice posing sessions during the weekend.

156

Monday, April 30, 2007 - 12 Days Until My First Pro Show

Body Weight: 155.8 Contest Goal: 150.0

News Flash

I have decided to compete this Saturday in the NPC Vulcan Classic in Birmingham, Alabama. Quite a few of my gym budds are competing in this non Pro-Qualifier and I feel it will be a great warm-up show for my Natural Pro debut a week later in Salt Lake City, Utah.

I will compete in the Men’s Master 50+ and Men’s Master 60+ Classes. So, I am now in a final week contest prep mode. This will be my first show since I won my Master Pro Card in Toronto last November. I’m pumped.

Today I did an upper body, core workout with 6-8 rep sets of heavy weights, followed by a moderate cardio session. I will do more cardio this evening and complete a couple of practice posing rounds.

157

Tuesday, May 2, 2007
Three Days Until My First Show of 2007, 10 Days Until My First Pro Show

2007 NPC Vulcan Classic, Birmingham, AL, May 5
2007 NGA Olympic Gold Junior Pro Championship, Salt Lake City, UT, May 12

Weight: 154.0 (I’m a Lightweight). Contest Goal: 150.0

Here is my Final Week Contest Cutting Diet for both of these contests:

Sunday ? 2 Gal. Water, light salt

Meal 1: 8 egg whites,1/2 cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon,1/2 cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken,1/2 cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: None

Cardio: None

Posing: 1 set, hold each pose for 10 seconds

Monday ? 2 Gal. Water, light salt

Meal 1: 8 egg whites,1/2 cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon,1/2 cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken,1/2 cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flexes, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds

Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 20 minutes

Posing: AM 1 set, hold each pose for 10 seconds

Posing: PM, 1 set, hold each pose for 15 seconds

Tuesday ? 2 Gal. Water, light salt

Meal 1: 8 egg whites,1/2 cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon,1/2 cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken,1/2 cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 15 minutes

Posing: AM 1 set, hold each pose for 15 seconds

Posing: PM, 1 set, hold each pose for 20 seconds

Wednesday: Water: 1.5 gallon ? Light Salt

Meal 1: 6 egg whites +1/2 grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken +1/2 grapefruit
Meal 5: 6 egg whites + 3 cups salad

Training: AM: Leg Flex 10 X 30 sec. & leg ext. isometric holds 3 X 40 sec.
PM: Light upper body workout, keep the reps in the 12-15 range and do
6-8 sets per body part (no legs) then twice through the mandatory.

Cardio: AM & PM 25 min treadmill @ 3.5 mph, flat (no incline)

Posing: AM: 1 X 20 seconds each
PM: 2 X 20 seconds each

Thursday: Water: 1.5 gallon ? Light Salt

Meal 1: 6 egg whites +1/2 grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken +1/2 grapefruit
Meal 5: 1 cups oats, 4 oz. sweet potato, 1/2 banana, 1 cups green beans, 1 tablespoon peanut butter

Training: Leg Flex 10 X 30

Cardio: AM & PM 20 min 3.5 flat

Posing: AM: 2 X 20 seconds each
PM: 2 X 20 seconds each

Friday: Water: 1.5 gallon ? Lightly Salt Meal 1-3 and then cut Salt

Meal 1: 6 oz 93% lean beef +1/2 grapefruit
Meal 2: 4 oz 93% lean beef +1/2 grapefruit
Meal 3: 6 oz chicken +1/2 grapefruit
Meal 4: 4 oz 93% lean beef +1/2 grapefruit
Meal 5: 6 oz turkey +1/2 grapefruit

Training: none

Cardio: AM & PM 15 min 3.5 flat

Posing: As necessary through the day

Saturday:

Meal 1: 4 oz 93% lean beef +1/2 grapefruit
Meal 2: 2 oz chicken +1/2 sweet potato
Meal 3: 2 oz chicken + 1/2 sweet potato
Meal 4: 2 oz chicken and 1 sweet potato

Sodium: only what is in listed foods

45 min before pump-up: Snickers bar or 3 rice cakes with natural peanut butter and a hot coffee or tea to bring out the vascularity

20 min. before Pump-up: sip some Gatorade, but not too much. I’ll have lots of carb in me at that point so I should be nice and full and hard.

Water: Keep water high so the carbs have something to work with. Don’t cut it back at all, keep to 1.5 gals. (this is for the Pro Show, which is judged at one time.) The show this weekend is split between morning prejudging and the evening show. For this one I will cut back some water.

158

Wednesday, May 2, 2007 - Three Days Until My Last Amateur Show, 10 Days Until My First Pro Show

Weight: 153.0. Contest Goal: 150.0

I am dialed in. I feel great. Today I had a good pump up and competition practice posing session, followed by 30-minutes of moderate cardio.

I’m drinking a ton of water and eating the right mix of protein, moderate carbs and a tiny bit of fat. My vascularity is coming in and my cuts are becoming defined.

I think my first competition as a Lightweight will be fun. I will be 10 pounds heavier for my 17th contest than I have ever been before.

159

Thursday, May 3, 2007 - Two Days Until My Last Amateur Show, Nine Days Until My First Pro Show

Weight: 152.4 Contest Weight Goal: 150.0

Today I did a good pump up and then two full practice posing rounds (I am doing two classes in this show) and practiced my 60-seconds individual posing routine. I ended the workout with 30-minutes of moderate cardio. I’ll take a walk tonight and do two more practice posing rounds and my routine. I’m feeling good.

160

Friday, May 4, 2007 - Check In Day For My Final Amateur Contest
2007 NPC Vulcan Classic, Birmingham, Alabama

Weight: 152.2 Contest Goal: 150.0

My one concern is “making weight” at the check-in this evening. I have been waking up each morning below the Lightweight Class maximum (154.25). But, by the time I arrive home from work, after eating and drinking all day, my weight is over the Lightweight Class maximum. Yesterday morning I weighed 152.8.

When I returned home from work, I weighed 155.6. I know it’s a lot of water weight, but I have to weigh-in this evening between 6 - 9 PM. I usually don’t worry about weight, but in this case, I would rather compete in the Open Lightweight Class, where the weight is 143.25 - 154.25 than the Middleweight Class, where the weight is 154.50 - 174.25. I would rather be at the top of my weight class instead of the bottom.

I did not go to the gym this morning. I stayed home and did a pump-up and practice posing session. I will continue on my water and diet for the day, and hopefully, for me, have a “successful” weigh-in this evening. I’ll keep you posted.