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Master Lifter
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Old Navy
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RE: Fourth Year Student: My Senior Year
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Monday, April 21, 2008 10:49 AM
( #121 )
Thursday, April 17, 2008, 8 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 9 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 145.6
Birmingham Steel Legs Blast Furnace -Fourth Segment (4 of 16)
We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 8 weeks. For the next seven weeks, we will continue a version of the Hungarian Oak Legs Blast by incorporating the Leg Press instead of Bar Bell Squats. Every thing else in the plan stays the same.
We figure with the weight of the Leg Press sled (about 80 pounds) and the plates, with the angle we are sitting, we are lifting 60% of the total weight we have recorded and will use that calculation to figure our total lifts
Leg Press
1 x 110 reps - 110 pounds (3:20 without rest). On Monday we will add :20 to the time.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 15)
Donkey Press Machine Seated Calf Raises
3 x 25 - 230 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominals
2 x 25 Crunches
1 x 25 Leg lifts
1 x 25 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
I'm traveling to Cape Cod, Mass tomorrow to judge the 2008 OCB Spirit of America show in Hyannis on Saturday. I competed in this show in 2006 and won my age class and I judged the contest last year.
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Old Navy
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RE: Fourth Year Student: My Senior Year
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Monday, April 21, 2008 10:52 AM
( #122 )
Friday, Saturday and Sunday, April 18, 19 and 20, Singing and Judging at the 2008 OCB Spirit of America, Mashpee (Cape Cod), Massachusetts.
On Friday morning, I met my training partner at the gym for our 6:30-8 AM workout. We did some shoulders, back, biceps and abdominals training.
After our workout, I drove directly to the Birmingham, Alabama airport for the flight to Atlanta and Providence, Rhode Island. I picked up my Ford Mustang rental for the drive to Cape Cod and Mashpee, where Sean and Deb Sullivan’s OCB Spirit of America Bodybuilding and Figure Super Pro Qualifier competition was to be held the next day.
I competed in this show in 2006 and won my age class. That’s where I met Sean for the first time. We had been keeping a running email connection for several months and I looked forward to finally meeting this excellent bodybuilder, promoter and cop. We became fast friends and even share the same birthday, April 28. Sean will be 43 and I will be 65. He could be my son. He calls me Pops. Ha.
In 2007 Sean invited me to judge the SOA. He invited me back this year and I gladly accepted. Both last year and this year, I was Deb and Sean’s house guest. It’s much better than the host hotel. I can raid the refrigerator and drink all his protein shakes.
I arrived at the Cape Cod Nutrition Corner in Hyannis, where the registration and polygraph testing took place. The store is owned by James Carron, a promoter, pro competitor and great guy. I love his store. It’s better than any GNC I have ever visited and his prices are very good. I spent about $100 on supplements I can’t find in Birmingham. Here is James’ web site: www.capecodnutritian.com.
More than 90 outstanding men and women athletes showed up for registration and drug testing. It was to be a height class contest with several competitors in each class.
We ended the evening’s registration as scheduled at 7 PM and returned to the house for dinner. Early next morning we loaded the trophies and athlete’s goodie bags and drove to the venue at Mashpee High School. The school has a great auditorium with excellent lighting and a very good sound system. The Athlete’s Meeting began at 10 AM and a little after 11, the first competitors walked on to the stage.
From the Teens, Masters, Figure, Fitness and Open class came 96 outstanding competitors. This was an IFPA Bodybuilding and Figure Pro Qualifier and a National Qualifier for Ms. Fitness USA. Everyone brought their “A” game to the stage.
Prejudging lasted until 4:30 and the judges barely had time to take a break, change into Evening Show attire and return to the venue for the 5:30 PM start.
Sean asked me to sing our National Anthem a cappella to start the show and I offered my baritone version to an appreciative audience.
The show ran very well. We were finished by 10 PM and then met at a local Pizzeria for the after party. Several new IFPA Pros showed up to enjoy their post-contest “snack.”
As a former competitor in the Spirit of America and judging for the second year in a row, I have to say Sean and Deb know how to run a competition. Nice work, Guys
After hitting the pillow at midnight, I woke up at 6, left the house at 7 for my 90-minute drive from the Cape to Providence to catch my flight home. I arrived back in Birmingham in the early afternoon and spent the rest of the day working on the story Sean asked me to write about the show for BodyBuilding.com.
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Old Navy
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RE: Fourth Year Student: My Senior Year
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Monday, April 21, 2008 10:55 AM
( #123 )
Monday, April 21, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 148.0 I lost a bit of control over my contest diet this weekend when I flew from Birmingham to Cape Cod to judge a bodybuilding contest. There was no way I could maintain my strict diet during prejudging and the evening show, the after party and traveling to and from the airports. I am on it today and am confident I will quickly get back on track.
Birmingham Steel Legs Blast Furnace-Fifth Segment (5 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 125 reps - 110 pounds (3:40 without rest). On Thursday we will add :20 to the time.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Calf Raises
3 x 25 - 200 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal's
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
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Old Navy
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1962
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RE: Fourth Year Student: My Senior Year
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Tuesday, April 22, 2008 11:55 AM
( #124 )
Tuesday, April 22, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.6 pounds-back on track with my contest prep diet.
Today my training partner and I started a new Body Comp workout plan that will take me to my contest in eight weeks. It's designed for upper and lower body work in each session, lifting heavy weights with little rest between sets.
We did dead lifts, lunges, lats pull downs, seated rows, dumb bell curls, incline dumb bell bench press and a few other fun exercises. We finished with 20 minutes of cardio and left the gym floor feeling pretty well drained.
I have added boxing (gloves against pads) to my Personal Training regimen for my clients at the YMCA. My clients love the change. Some of them have never strapped on a pair of boxing gloves. Boxing is a great aerobic exercise.
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Old Navy
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RE: Fourth Year Student: My Senior Year
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Wednesday, April 23, 2008 10:59 AM
( #125 )
Wednesday, April 23, 2008 - 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 145.2 pounds-back on track with my contest prep diet.
Today we did a non-weight training body weight workout. We completed 500 reps in one hour.
Unassisted Pull Ups
10 x 10 - 100 reps
Unassisted Sit Ups
4 x 25 - 100 reps
Hanging Leg Lifts
5 x 20 - 100 reps
Push Ups
10 x 10 - 100 reps
Dips
10 x 10 - 100 reps
25 minutes of tread mill in the morning and another 35 minutes in the afternoon.
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Old Navy
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RE: Fourth Year Student: My Senior Year
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Thursday, April 24, 2008 11:45 AM
( #126 )
Thursday, April 24, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.2
Birmingham Steel Legs Blast Furnace-Sixth Segment (6 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 130 reps - 110 pounds (4.00 without rest). On Monday we will add :28 to the time and go 4:28, to celebrate my 65th birthday on April 28.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Donkey Press Seated Calf Raises
3 x 25 - 230 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal's
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
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Old Navy
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1962
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RE: Fourth Year Student: My Senior Year
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Friday, April 25, 2008 3:22 PM
( #127 )
Friday, April 25, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.4 Body Fat 9.0
Today we did several sets of shoulders and biceps, doing 8 reps per set and lifting as heavy as we could for each set.
We also did 30 minutes of tread mill and rowing.
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Old Navy
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RE: Fourth Year Student: My Senior Year
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Monday, April 28, 2008 8:17 AM
( #128 )
Monday, April 28, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.0
Birmingham Steel Legs Blast Furnace-Seventh Segment (7 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 165 reps - 110 pounds (4:28 without rest). On Thursday we will add time and go 4:40.
Today is my 65th Birthday. For the past 15 years, I have had a goal to be in the best shape of my life on my Birthday. Today, I have once again achieved that goal. For the Legs Blast, I did 4:28 without rest and completed 165 reps to celebrate being 65 on 4/28.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Calf Raises
3 x 25 - 210 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal's
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
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Old Navy
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1962
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RE: Fourth Year Student: My Senior Year
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Tuesday, April 29, 2008 12:56 PM
( #129 )
Tuesday, April 29, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.8
I'm still carrying a little extra weight from two days of carbohydrate loading to test the current cutting diet I'm on.
Chest and Triceps Workout
Incline Bench Press
1 x 8 - 115 pounds
1 x 8 - 125 pounds
Decline Bench Press
1 x 8 - 135 pounds
1 x 8 - 155 pounds
Flat Bench Press
1 x 8 - 155 pounds
1 x 8 - 185 pounds
Flat Bench Dumb Bell Flies
1 x 8 - 35 pound dumb bells
1 x 8 - 40 pound dumb bells
Decline Triceps Extensions (Skull Crushers)
2 x 8 - 60 pound bar bell
Triceps Cable Push Downs
2 x 8 - 60 pounds
Tread Mill
30 minutes
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Old Navy
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Total Posts
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1962
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RE: Fourth Year Student: My Senior Year
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Wednesday, April 30, 2008 2:22 PM
( #130 )
Wednesday, April 30, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.5
Today my training partner and I did a non-weight training slowmo (slow motion) day. Each rep of every exercise had a 5 second up and 5 second down pace. Fun stuff. Brutal.
Slowmo Pull Ups
3 x 10
Slomo Push Ups
3 x 10
Slomo Hanging Leg Raises
3 x 10
Slomo Slant Board Crunches
3 x 10
Skip Rope
3 x 100 regular speed skips
Tread Mill
30 minutes of moderate speed
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Old Navy
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Total Posts
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1962
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RE: Fourth Year Student: My Senior Year
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Thursday, May 01, 2008 12:29 PM
( #131 )
Thursday, May 1, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 147.0
Birmingham Steel Legs Blast Furnace-Eights Segment (8 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 150 reps - 110 pounds (4:28 without rest). On Monday we will add :20 and go 5:00.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Donkey Press Seated Calf Raises
3 x 25 - 250 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal's
2 x 25 Crunches
1 x 25 Leg lifts
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
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Old Navy
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Total Posts
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1962
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10
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RE: Fourth Year Student: My Senior Year
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Friday, May 02, 2008 10:39 AM
( #132 )
Friday, May 2, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 146.2
Today my training partner and I worked back and lats:
Cable Lats Pull Downs
1 x 8 - 100 pounds
1 x 8 - 110 pounds
1 x 8 - 120 pounds
Dumb Bell Bench Lat Pulls
1 x 8 - 50 pounds each arm
1 x 8 - 60 pounds each arm
1 x 8 - 65 pounds each arm
Dumb Bell Bench Pull Overs
3 x 8 - 60 pounds
Tread Mill
30 minutes of moderate speed
Deep Tub
20 minutes of soaking and BSing. It's Friday. Yea!
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Old Navy
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Total Posts
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1962
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RE: Fourth Year Student: My Senior Year
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Monday, May 05, 2008 12:14 PM
( #133 )
Monday, May 5, 2008, 5 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 6 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 146.6 (After a Re-Feed Day)
Birmingham Steel Legs Blast Furnace-Eights Segment (9 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 190 reps - 110 pounds (5.00 without rest).
On Monday we will add :20 and go 5:20.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Calf Raises
3 x 25 - 225 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal's
2 x 25 Crunches
2 x 25 Kneeling Rope Pull Downs
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
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Old Navy
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Total Posts
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1962
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10
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RE: Fourth Year Student: My Senior Year
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Tuesday, May 06, 2008 12:47 PM
( #134 )
Tuesday, May 6, 2008, 5 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 6 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 146.2
Chest and Triceps
Hammer Strength Equipment
Iso Lateral Bench Press
1 x 8 - 90 pounds
1 x 8 - 110 pounds
1 x 8 - 120 pounds
Iso Lateral Super Incline Press
1 x 8 - 110 pounds
1 x 8 - 140 pounds
1 x 8 - 150 pounds
Iso Lateral Wide Chess Press
1 x 8 - 200 pounds
1 x 8 - 220 pounds
1 x 8 - 230 pounds
Peck Deck
1 x 8 - 145 pounds
1 x 8 - 160 pounds
1 x 8 - 175 pounds
Triceps Cable Push Downs
1 x 8 - 65 pounds
1 x 8 - 70 pounds
1 x 8 - 75 pounds
Cardio
Tread Mill - 20 minutes of moderate speed, no elevation
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Old Navy
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1962
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RE: Fourth Year Student: My Senior Year
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Wednesday, May 07, 2008 1:38 PM
( #135 )
Wednesday, May 7, 2008, 5 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 6 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 146.0
Today my training partner, Michael Jackson, Brown Belt Karate Man, and I did a bodyweight workout:
Unassisted Pull Ups
10 x 10 - hammer, medium, wide and biceps grips
Push Ups
4 x 25
Crunches
4 x 25
300 Reps. Fun Stuff.
30 Minutes of tread mill
Hot Tub - 20 Minutes - Soothing Stuff
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Old Navy
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1962
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RE: Fourth Year Student: My Senior Year
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Thursday, May 08, 2008 4:21 PM
( #136 )
ORIGINAL: poisondart90
Congratulations on the granddaughter!!!
Thanks. I missed this post earlier. I appreciate your greeting. Old Navy
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Old Navy
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RE: Fourth Year Student: My Senior Year
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Friday, May 09, 2008 5:28 PM
( #137 )
Friday, May 9, 2008, 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 145.4 - 8.2% body fat (down from 9.3% on 4/28)
I have a cold. I caught it at the Y for sure. Lots of sick people working out and as much as I tried to stay sanitary, I got hit. I took yesterday off from training, but not work. I did a light workout today and also went to work as a Personal Trainer at the Y. I had no choice. If I don't train clients, I don't get paid. I told all of my clients I was "sick" and we kept our distance and still got the job done.
My training partner and I did light shoulders and biceps this morning. I will be back on my rigorous training schedule on Monday. Here is a shot taken today. I am tracking well and believe I will come in at around 5-6% body fat for my show on June 14. [image]local://3102/7B5EDD2D1F2C43B4BC45CC8680A65FBE.JPG[/image]
<message edited by Old Navy on Friday, May 09, 2008 5:29 PM>
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Old Navy
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Total Posts
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1962
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Reward points
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RE: Fourth Year Student: My Senior Year
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Monday, May 12, 2008 11:18 AM
( #138 )
Monday, May 12, 2008, 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 144.4 pounds
Birmingham Steel Legs Blast Furnace-Eleventh Segment (11 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 200 reps - 110 pounds net (5:40 without rest).
On Thursday we will add :20 and go 6:00.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Donkey Press Seated Calf Raises
3 x 25 - 230 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 300
Abduction
3 x 15 - 250
Abdominals
2 x 25 Crunches
2 x 25 Kneeling Rope Pull Downs
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
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Old Navy
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Total Posts
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1962
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10
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RE: Fourth Year Student: My Senior Year
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Tuesday, May 13, 2008 10:13 AM
( #139 )
Tuesday, May 14, 2008, 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 145.2 pounds - After a Re-feed day
Chest and Triceps Workout
Flat Bench Dumb Bell Press/Flies
1 x 8 - 50 pound dumb bells
1 x 8 - 65 pound dumb bells
1 x 8 - 35 pound dumb bells - Flies
Incline Dumb Bell Press/Flies
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 40 pound dumb bells - Flies
Decline Dumb Bell Press/Flies
1 x 8 - 60 pound dumb bells
1 x 8 - 65 pound dumb bells
1 x 8 - 45 pound dumb bells - Flies
Overhead Cable Triceps Rope Pull Down
3 x 8 - 50 pounds
Reverse Grip Single Cable Triceps Pull Down
3 x 8 - 25 pounds
Barbell Skull Crushers Decline Triceps Press
3 x 8 - 60 pound bar bell
Tread Mill
30 minutes - moderate speed. 30 minutes - moderate speed in the PM.
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Old Navy
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RE: Fourth Year Student: My Senior Year
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Wednesday, May 14, 2008 8:11 AM
( #140 )
Wednesday, May 15, 2008, 4 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 5 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 143.6 pounds
Non-Weight Training Workout - Bodyweight Session
Hanging Leg Lifts
10 x 10
Push Ups
4 x 25
Crunches
4 x 25
Pull Ups
5 x 10
Treadmill
30 minutes at 4.0 speed and 4.0 elevation
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Old Navy
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1962
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RE: Fourth Year Student: My Senior Year
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Friday, May 16, 2008 6:50 PM
( #141 )
Thursday, May 15 and Friday, May 16, 2008, 3 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 144.4 pounds
Thursday - Birmingham Steel Legs Blast Furnace-Tenth Segment (10 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 225 reps - 110 pounds net (6:00 without rest).
On Monday we will add :20 and go 6:20.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Machine Calf Raises
3 x 25 - 230 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 290
Abduction
3 x 15 - 250
Abdominals
2 x 25 Crunches
2 x 25 Kneeling Rope Pull Downs
1 x 50 Unassisted sit ups
Treadmill
30 minutes of moderate speed work
Today (Friday) we had a good shoulders and biceps workout. I added cardio sessions throughout the day at my YMCA job.
As I enter my last month of contest prep I am feeling very good about my chances to do well at the FAME Worlds. I am ahead of schedule for cutting and hardening. I am confident that I will bring my best package ever to the stage in Toronto on June 14th.
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Old Navy
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1962
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RE: Fourth Year Student: My Senior Year
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Monday, May 19, 2008 8:39 AM
( #142 )
Monday, May 19, 2008, 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 145.6 pounds
Birmingham Steel Legs Blast Furnace-Eleventh Segment (11 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 240 reps - 110 pounds net (6:20 without rest).
On Thursday we will add :20 and go 6:40.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Donkey Press Seated Calf Raises
3 x 25 - 230 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 300
Abduction
3 x 15 - 250
Abdominal's
4 x 25 Elevated Feet Crunches
Treadmill
30 minutes of moderate speed, moderate elevation work including three speed splits of HITT. I did another 30 minutes later in the day. I am shooting for 60 minutes a day for the remainder of my contest prep.
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Old Navy
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1962
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RE: Fourth Year Student: My Senior Year
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Tuesday, May 20, 2008 8:04 AM
( #143 )
Tuesday, May 20, 2008, 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 145.6 pounds - No Change From Yesterday. Over the weekend, my nutrition coach, Eric Brugh, the 2007 NABBA Masters and Overall National Champion (I love to promote this fine Warrior), had me do a high carb load/cheat day on Saturday to see how my body would react. It reacted by adding four pounds of bodyweight. I had some photos taken Sunday night, which I sent to Eric. He was happy with the results of our "test." Me, too. I have since lost two of those added pounds and have two to go to get back to Friday's weight.
Chest and Triceps Workout
Barbell Bench Press
1 x 8 - 135 pounds
1 x 8 - 155 pounds
1 x 8 - 185 pounds
Machine Incline Rotary Press
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
Machine Decline Press
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
Flat Bench Triceps Dumb Bell Extensions
1 x 8 - 20 pound dumb bells
1 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells
Cable Triceps Push Downs
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
Tread Mill
1 x 30 minutes AM
1 x 30 minutes PM
I'm feeling strong in spite of my contest prep. I am pumped and ready to get going. Four more weeks until the FAME Worlds.
I am judging the 2008 NGA Magic City Bodybuilding and Figure Championships in Hoover, Alabama (Birmingham) on Saturday. I am also practicing my posing for my Guest Poser appearance at the 2008 NGA Carolina Night of Champions in Greensboro, NC on June 7th. I will be judging at that contest, too.
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Old Navy
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Total Posts
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1962
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Reward points
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10
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RE: Fourth Year Student: My Senior Year
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Wednesday, May 21, 2008 12:08 PM
( #144 )
Wednesday, May 21, 2008, 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 144.6 pounds
Body Weight Workout
Pull Ups
5 x 10 - 50 reps
Push Ups
10 x 10 - 100 reps
Crunches
4 x 25 - 100 reps
Tread Mill
1 x 30 minutes AM
1 x 30 minutes PM
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Old Navy
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Total Posts
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1962
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Reward points
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10
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RE: Fourth Year Student: My Senior Year
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Thursday, May 22, 2008 2:14 PM
( #145 )
Thursday, May 22, 2008, 3 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 4 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 145.4 pounds
Birmingham Steel Legs Blast Furnace-Twelfth Segment (12 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 250 reps - 110 pounds net (6:40 without rest).
On Monday we will add :20 and go 7:00.
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Machine Seated Calf Raises
3 x 25 - 200 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominal's
4 x 25 Elevated Feet Crunches
Treadmill
30 minutes of moderate speed AM
30 minutes of moderate speed PM
I was interviewed by CBS News Radio in Los Angeles via phone today to talk about Harrison Ford's new movie and how realistic it is for a 62 year-old actor to play a "action hero." They wanted to relate my bodybuilding career to Ford's role as Indiana Jones and asked me several questions about weight training, diet and competitions as a senior athlete. The live radio interview lasted about five minutes. I am honored to be included on the 2008 FAME World Championships poster that is being distributed to promote the contest in Toronto on June 13-15 [image]local://3102/650CBDB87D3548F581A3623A46F6D91C.jpg[/image]
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Old Navy
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Total Posts
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1962
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Reward points
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10
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Status: offline
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RE: Fourth Year Student: My Senior Year
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Sunday, May 25, 2008 12:47 PM
( #146 )
Friday & Saturday, May 23 and 24, 2008, The 2008 NGA Magic City Bodybuilding and Figure Championships, Hoover (Birmingham), Alabama
A full house greeted the men and women athletes at the Hoover High School Auditorium in Birmingham, Alabama on Saturday for the first-ever natural bodybuilding and figure competition held in this city. Hoover High School is famous for the MTV series "Two-A-Days," which was shot on location at the school.
On Friday evening, the athletes checked in at the Better Fitness Nutrition Center in Pelham, a store owned by the show's promoter, Jason Thornton. The athlete's that needed it were weighed to determine their class and everyone took a urinalysis test to determine their seven-year drug-free status. The NGA requires a seven-year period from use of illegal muscle enhancing drugs.
On Saturday, Laura Tourtellot, affectionately known in the body-building world as "Turtle," started Prejudging at 11:15 AM with the Teen Class. This was followed by Men's Novice, Men's Masters, Women's Figure and the Open Men's classes. Laura kept things moving and we were finished with the morning session by 1 PM.
The Athletes returned to the Hoover Auditorium for a 4:30 meeting and then prepared for the 6:15 PM start of the Evening Show. NGA Master Pro, Scott "Old Navy" Hults kicked off the proceedings with an a capella singing of our National Anthem. He also judged the show, along with Guest Poser, NGA Pro Figure Nicole Weeks. All of the competitors brought their best to the stage in hopes of winning a coveted NGA Pro Card. Two athletes won their card that night: Eddy Smith, the Open Men's Middleweight Champion and Adrianne Egan, the Women's Figure Champion. Best Poser went to Lightweight Champion, Kennett Washington, who traveled from South Carolina for the show.
Feedback from several competitors and from the audience was very positive. The enthusiastic crowd enjoyed the friendly atmosphere and obvious camaraderie of a drug-free competition and to a person, the athletes vowed to return next year to have a go at the 2009 NGA Magic City Bodybuilding and Figure Championship, which promises to be a much bigger event.
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Old Navy
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Total Posts
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1962
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Reward points
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10
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Status: offline
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RE: Fourth Year Student: My Senior Year
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Monday, May 26, 2008 3:37 PM
( #147 )
Monday, May 26, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.8 pounds
My training partner and I skipped the Legs Blast workout we usually complete on Mondays and instead did a regular workout.
Dead Lifts
1 x 8 - 185 pounds
1 x 8 - 195 pounds
1 x 8 - 215 pounds
Machine Leg Extensions
1 x 8 - 100 pounds
1 x 8 - 140 pounds
1 x 8 - 175 pounds
Hamstring Curls
1 x 8 - 100 pounds
1 x 8 - 110 pounds
1 x 8 - 120 pounds
Machine Calf Raises
3 x 25 - 200 pounds
Tread Mill
20 minutes
We started at 7 AM and finished by 8:15 AM. We trained at my YMCA and then I had three clients to train before the Y closed early for Memorial Day. My wife and I went to the movies at 1 PM and saw the new Indiana Jones film. Fun. Back to regular training tomorrow.
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Old Navy
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Total Posts
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1962
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Reward points
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10
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RE: Fourth Year Student: My Senior Year
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Tuesday, May 27, 2008 12:37 PM
( #148 )
Tuesday, May 27, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.2 pounds
Today my training partner and I worked in the weight room with dumb bells for chest and did some machine triceps exercises.
Flat Bench Dumb Bell Press
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 70 pound dumb bells
Incline Bench Dumb Bell Press
1 x 8 - 40 pound dumb bells
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
Decline Bench Dumb Bell Press
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells
Dumb Bell Fly's
1 x 8 - 40 pound dumb bells - Flat Bench
1 x 8 - 40 pound dumb bells - Incline Bench
1 x 8 - 50 pound dumb bells - Decline Bench
Triceps Rope Pull Downs
1 x 8 - 70 pounds
1 x 8 - 75 pounds
1 x 8 - 90 pounds
Triceps Push Downs
1 x 8 - 80 pounds
1 x 8 - 90 pounds
1 x 8 - 100 pounds
Tread Mill
1 x 30 minutes AM
1 x 30 minutes PM
I'm looking forward to the start of my contest season in just a few short weeks. I believe I will hit the stage on June 14th in Toronto in the best shape of my life. This has been a good contest prep for me. I will only lose if someone better comes along and not because I wasn't 100 percent prepared.
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Old Navy
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Total Posts
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1962
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Reward points
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10
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Status: offline
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RE: Fourth Year Student: My Senior Year
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Wednesday, May 28, 2008 9:02 AM
( #149 )
Wednesday, May 28, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.0 pounds
Today my training partner and I had a bodyweight training session.
Unassisted Pull Ups
10 x 10 - 100 reps - hammer, narrow, wide and biceps grip.
Hanging Leg Lifts
4 x 25 - 100 reps
Push Ups
4 x 25 - 100 reps
Bensen Ball Crunches (the little crunch ball sold on TV)
4 x 25 - 100 reps
Skip Rope
100 reps
Tread Mill
30 minutes AM
30 minutes PM
500 reps without touching a weight. Nice.
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Old Navy
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Total Posts
:
1962
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Reward points
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10
- Joined: 1/7/2005
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Status: offline
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RE: Fourth Year Student: My Senior Year
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Thursday, May 29, 2008 8:40 AM
( #150 )
Thursday, May 29, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.0 pounds - 7.2% body fat
Birmingham Steel Legs Blast Furnace-Sixteenth Segment (16 of 16)
We completed this excellent Legs program and will do this program again later in the year. Good Results!
Leg Press (Weight is net, adjusted for the sled and angle of press)
1 x 340 reps - 110 pounds net (8.00 without rest). My 6 foot, 6 inches tall, 255 pounds training partner did 351 reps with 120 pounds..
Extensions
2 x 30 - 110 pounds
Hamstring Curls
3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Machine Seated Calf Raises
3 x 25 - 200 pounds
Standing Calf Raises
3 x 25 - Body Weight
Adduction
3 x 15 - 250
Abduction
3 x 15 - 250
Abdominals
4 x 25 Elevated Feet Crunches
Treadmill
30 minutes of moderate speed AM
30 minutes of moderate speed PM
With my guest posing appearance in one week and my first contest of the year in two weeks, this is the last heavy legs workout I'll do until June 16th. Then, I have two more weeks before my next show on June 28, so I will only do one week of heavy legs.
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