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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, February 22, 2007 7:43 AM
Thursday, February 22, 2007
The Griffin – High Intensity Power Training Plan
I weighed 167.0 and my training partner,Bruce, weighed 176.0. His contest target weight is 170.0
Week Three – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set, then rest 10 seconds and add a second 5-rep set.
Day Four – Legs
Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 2 x 5 Reps.
Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 2 x 5 Reps.
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, + 2 x 5 Reps
Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 2 x 5 Reps.
Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 2 x 5 Reps.
Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.
Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.
After the weight training, we worked on Bruce's individual 90-seconds posing routine.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, February 23, 2007 5:09 PM
Friday, February 23, 2007
The Griffin - High Intensity Power Training
Week Three - Day Five: Cardio
I weighed 168.0 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
We actually only did two set of the Combat Cardio today. We spent most of the training session working on Bruce's 90-second individual posing routine. We had the music CD for the first time today and used the gym's aerobics studio to choreograph the routine and practice it.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, February 26, 2007 8:01 AM
Monday, February 26, 2007
The Griffin – High Intensity Power Training Plan
Week Four – Keep the weights the same as last week, but cut the rest time between sets to 60 seconds.
Day One – Chest, Delts & Triceps
Incline Barbell Bench Press – 4 x 5-9 (We did 4 x 6)
Bruce and I did 150 pounds
Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6)
I did 185 pounds and Bruce did 195
Dips – 3 x 12-15 (We did 3 x 15)
Lateral Raises – 4 x 5-9 (We did 4 x 6)
I did 30 pounds and Bruce did 25 (he has a little shoulder problem)
Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6)
Bruce and I did 30 pounds
Dumb Bell Press – 3 x 12-15 (We did 3 x 15)
Bruce and I did 55 pounds
Close Grip Bench Press – 2 x 5-9 (We did 2 x 9)
Bruce and I did 110 pounds
Triceps Rope Pull Down – 2 x 5-9 (We did 2 x 9)
Bruce and I did 65 pounds
Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15)
Bruce and I did 75 pounds
Seated Triceps Push Downs - 2 x 10-15 (We did 2 x 15)
Bruce and I did 75 pounds
After the weight training, Bruce and I had a practice posing session. He is looking good.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, February 27, 2007 8:46 AM
Tuesday, February 27, 2007
The Griffin – High Intensity Power Training Plan
I weighed 165.0. Bruce was a no-show.
Week Four – Go to positive failure on all sets, rest 60-seconds between sets.
Day Two – Back and Biceps
Pull Ups – 4 x 5-9 I did 4 x 10, two sets of medium grip and two sets of hammer.
Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds.
Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds.
Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds.
Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds.
Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds.
Hammer Curls – 2 x 9-15 I did 2 x 15 at 25 pounds.
After the workout, I did some abs work and cardio. I also spent 10 minutes in the posing studio.
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stalloneIs#1toMe
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, February 27, 2007 11:58 AM
hey glad to see your workin hard hey man ya never replied to my emails just to tell ya im not taken nothin i promise the only things ive put in me was whey and creatine dont know if ya got the email over that stuff (not steroids) 
bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, February 28, 2007 7:43 AM
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.
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Old Navy
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1914
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, February 28, 2007 7:44 AM
ORIGINAL: stalloneIs#1toMe
hey glad to see your workin hard hey man ya never replied to my emails just to tell ya im not taken nothin i promise the only things ive put in me was whey and creatine dont know if ya got the email over that stuff (not steroids)
Sorry, Rocky. I missed your emails. Please resend and I will answer your questions. Glad to know you are staying "natural." Sweet.
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Old Navy
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1914
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, March 01, 2007 10:37 AM
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.
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stalloneIs#1toMe
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, March 01, 2007 10:42 AM
oh well it was a while back i kinda for got about the Email contents but i think i asked ya about lukic but its cool i started a new journal and ive gotta start cutting because of my knee from squating
bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits
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grantoiz
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891
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- Joined: 6/17/2006
- Location: cheshire, england
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, March 01, 2007 1:17 PM
nice work, O.N. Here in the uk there was a programme on tv about body building for the over 60s, and it basically followed these guys from america, and the uk competeing both natural, and un natural, anyway you probably no the americain in it he was simaular age to you maybe a bit older, and hes like mr natural universe for his age, and in my opinion you woulda blown the guy away. im not sure how these guys were judged, but imo he looked prity bad. however i have to say the unnatural guy from the uk who was 62 looked freakin amazing, but he was like 215 pounds i think.
anyway nice journal what are the training partners mesures? is he natural?
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Old Navy
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1914
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, March 02, 2007 1:25 PM
My training partner is 40. He is 5' 10' and weighs 175 pounds. He was 210 when we started. I am shreading him up for his first competition. I am 5' 7" and weigh 165 pounds. I will diet down to 150 for my first show this year in June.
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Old Navy
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Total Posts
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1914
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, March 02, 2007 1:25 PM
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.
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Old Navy
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1914
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RE: Training For My First Natural Pro Masters Contest at 64
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Saturday, March 03, 2007 12:20 PM
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.
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Old Navy
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1914
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, March 05, 2007 8:28 AM
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.
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Old Navy
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1914
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, March 05, 2007 10:03 AM
Old Navy "Made The News." The WNSO-FAME organization profiled me in their current Magazine.
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