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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, March 06, 2007 8:03 AM
Tuesday, March 6, 2007 - 31 Days until Bruce's Weigh In
Bruce weighed 174.0 and I weighed 162.4
We are on a hardening and fat lost Plan for the next two weeks. We pick weights for each exercise that take us to failure in every set.
Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times
B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times
We ended the session with 3 x 25 calves raises at 200 pounds.
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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, March 07, 2007 7:58 AM
Wednesday, March 7, 2007 - 30 Days Until Bruce's Weigh In
Bruce weighed 176.0 and I weighed 161.6.
Today was a Cardio Day
We did HITT Cardio using intervals of 30-seconds of all out burst and 60-seconds of recovery. We did a five-minute warm-up, six speed intervals and a five-minute cool down. The tread mill speed for the sprints was 9.5 and the elevation was 10%.
Then we went through a practice contest. We pumped up for five minutes and then did two complete contest rounds of symmetry and mandatory poses (Bruce is entering two classes). We ended the session by working on Bruce's 90-seconds posing routine without music and did a few rounds of 60-seconds of free posing.
<message edited by Old Navy on Wednesday, March 07, 2007 6:47 PM>
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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, March 08, 2007 10:29 AM
Thursday, March 8, 2007 – 29 Days Until Bruce’s Contest
Hypertrophy with Fat Loss Training
Today Bruce weighed 175.0 and I weighed 162.0
Day 3 – Arms
We chose weights that took us to failure on each set.
A1. 6 Dumb bell Kickbacks
Rest 10 seconds
A2. 12 Decline Barbell Extensions
Rest 10 seconds
A3. 25 Cable Press downs
Rest 2 minutes
Repeat 3 times
B1. 6 incline Dumbbell Curls
Rest 10 seconds
B2. 12 Standing Barbell Curls
Rest 10 seconds
B3. 25 Seated Pulley Curls
Rest 2 minutes
Repeat 3 times
We ended the session with some tread mill work.
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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, March 09, 2007 7:54 AM
Friday, March 9, 2007 - 28 Days Until Bruce's Weigh In
Bruce weighed 175.0 and I weighed 161.0
Hypertrophy with fat loss.
Day 4 Back - We choose weights that took us to failure on each set.
A1. 6 Weighted Chins
Rest 10 seconds
A2. 12 Front pull down
Rest 10 seconds
A3. 25 Straight-arm pull down
Rest 2 minutes
Repeat 3 times
B1. 6 Rack Dead lift
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Bar Bell Shrugs (Bruce wanted to put this in for some traps work)
Rest 2 minutes
Repeat 3 times
After the workout, we had a short practice posing session. Bruce is looking good.
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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, March 13, 2007 1:51 PM
Monday & Tuesday, March 12-13, Washington, DC
I was in Washington, DC on business from Sunday afternoon through Tuesday late morning. I stayed at the Ritz Carlton Hotel in DC, a very nice place, with a great gym. The only problem was the gym was private and charged hotel guests $15 per workout. So, I walked four blocks to 22nd and M Street and used my Travel Pass to work out at Gold's. The Gold's was good, the front desk people helpful and the locker room clean. I enjoyed my two workouts at this gym. And, the price was right.
Hypertrophy with Fat Loss Workout.
Choosing a weight that takes each set of each exercise to failure.
Week Two, Day One: Chest & shoulders
A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times
B1. 6 Seated Dumbbell Presses
Rest 10 seconds
B2. 12 Seated Lateral Raises
Rest 10 seconds
B3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times
End with 100 reps for upper and 100 reps for lower abs.
Week Two, Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times
B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times
End with a HITT cardio session.
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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, March 14, 2007 7:30 AM
Wednesday, March 14, 2007 - 23 Days until Bruce's Weigh-in
Bruce weighed 173.4 and I weighed 160.8
Hypertrophy - Fat Loss Workout
Week Two, Day Three
Today Bruce and I spent the majority of our time working on posing. Bruce has his 90-seconds produced posing routine on CD and we used the aerobics studio to practice the routine and a couple of competition posing rounds. He is looking tight. He is within eight pounds of his target contest weight with a little more than three weeks to go. My training partner is tracking well. It's going to be interesting for me because I am a test judge at Bruce's contest. My score won't count and I won't be able to be with him back stage before the competition. I have arranged for a friend to work with Bruce at the contest, the 2007 FAME SNBF Georgia Open in Marietta. Bruce will compete as a Novice and Grand Master. I have competed in this show twice. It's a good pro qualifier competition.
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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 15, 2007 8:06 AM
Thursday, March 14, 2007 – 22 Days Until Bruce’s Contest
Hypertrophy with Fat Loss Training
Today Bruce weighed 173.2 and I weighed 160.2
Day 3 – Arms
We chose weights that took us to failure on each set.
A1. 6 Dips (45 pound plate)
Rest 10 seconds
A2. 12 Decline Barbell Extensions (60 pounds)
Rest 10 seconds
A3. 25 Cable Press downs (50 pounds)
Rest 2 minutes
Repeat 3 times
B1. 6 incline Dumbbell Curls (35 pounds)
Rest 10 seconds
B2. 12 Standing Barbell Curls (70 pounds)
Rest 10 seconds
B3. 25 Seated Pulley Curls (25 pounds)
Rest 2 minutes
Repeat 3 times
We ended the session with abs work and a practice posing session.
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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, March 16, 2007 8:06 AM
Friday, March 16, 2007 - 21 Days Until Bruce's Weigh In
Bruce weighed 173.0 and I weighed 159.8
Hypertrophy with fat loss.
Day 4 Back - We choose weights that took us to failure on each set.
A1. 6 Weighted Chins (25 pound plate)
Rest 10 seconds
A2. 12 Front pull down (140 pounds)
Rest 10 seconds
A3. 25 Straight-arm pull down (50 pounds)
Rest 2 minutes
Repeat 3 times
B1. 6 Rack Dead lift (I did 225 and Bruce did 315)
Rest 10 seconds
B2. 12 Bent-over Rows (135 pounds)
Rest 10 seconds
B3. 25 Bar Bell Shrugs (135 pounds)
Rest 2 minutes
Repeat 3 times
After the workout, we had a short practice posing session. Bruce is focused.
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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 19, 2007 8:58 AM
Monday, March 19, 2007 - 18 Days Until Bruce's Weigh In
Today Bruce and I started a two-week Maximum Fat Loss Training Plan
He weighed 173.0 and I weighed 158.9
Diet:
Day 1:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken
Meal 3: 6oz turkey/fish/chicken
Meal 4: 3oz turkey/fish/chicken
Meal 5: 3oz turkey/fish/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices
Day 2:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/fish/chicken + 1 cup veggies
Meal 4: 3oz turkey/fish/chicken + 1 cup veggies
Meal 5: 3oz turkey/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices
Day 3:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/chicken + 1 cup veggies
Meal 4: 3oz turkey/chicken + 1 cup veggies
Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup veggies
Do day 1-2-3-1-2-3-1 for the diet.
Workout and cardio
Monday and Thursday
Stepper: 10 min all out
Then do the following circuit for four cycles:
Pull Ups
Squats
Dips
Rows
Jump Rope (120 counts)
Then do the following circuit for three cycles:
Hanging Leg Lifts
Dumbbell Press
Close Grip Bench Press
Jump Rope (120)
Bike: 10 minutes, moderate pace
Wednesday: Moderate cardio for 40-60 minutes
Tuesday and Friday
Treadmill: 9% incline at maximum pace 10 minutes
Then do the following circuit for four cycles:
Lunges
Dead Lifts
Incline Bench Press
Military Press
Jump Rope (120)
Then do the following circuit for three cycles:
Incline Sit Ups
Upright Rows
Curls
Jump Rope (120)
Precor: 10 min moderate pace
The reps are 10 per exercise, done with a controlled negative and a 3-5 second positive.
The jump rope is for 1 minute, or just count 120 reps.
We did the first day plan, Monday, and added 150 calve raises to the workout. Very cool.
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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, March 20, 2007 7:35 AM
Tuesday, March 20, 2007
Maximum Fat Burning Training Plan
I weighed 159.8. Bruce was absent.
Treadmill: 9% incline at maximum pace, 10 minutes
Then did the following circuit for four cycles:
Lunges (120 pounds)
Dead Lifts (185 pounds)
Incline Bench Press (120 pounds)
Military Press (120 pounds)
Jump Rope (120)
Then did the following circuit for three cycles:
Incline Sit Ups
Upright Rows (120 pounds)
Curls (Machine Curls 120 pounds)
ump Rope (120)
Precor: 10 minutes, moderate pace
The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.
<message edited by Old Navy on Tuesday, March 20, 2007 1:50 PM>
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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, March 21, 2007 7:19 AM
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.
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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, March 22, 2007 8:57 AM
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.
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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 23, 2007 9:40 AM
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.
<message edited by Old Navy on Friday, March 23, 2007 9:47 AM>
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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, March 26, 2007 9:00 AM
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."
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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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Tuesday, March 27, 2007 7:37 AM
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.
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