Old Navy Natural Master Pro Bodybuilder

[Old Navy]

I am continuing my thread, "Old Navy's Quest to be Bigger, Badder and Better in 2010," which I have posted in the Over 35 Training Fourm, here in the Advanced Over 35 Training Forum.

As a holder of four Pro Cards (NGA, WNSO, IDFA - Canada and the NPA) and the veteran of 30 contests, including five Pro Shows, I believe my training journal will be better served in the Advanced Forum. Thanks. Old Navy

Friday, March 12, 2010

Off-Season Weight: 152.0

On Monday I will begin training my clients and myself using a new plan designed to BUILD MUSCLE.

Hypertrophy Strength Training

Day 1:
Incline Bench Press – 4 x 4
Flat Dumb Bell Press – 4 x 4
Wide Grip Lat Pull – 4 x 4
Heavy Laterals – 3 x 6 each way (side, bent)
Triceps Press down – 4 x 6

Day 2:
Leg Press – 4 x 4
Squats – 4 x 6
Hack Squat – 4 x 5
Leg Curl – 4 x 5
Leg Extension – 3 x 4
Calf Raises – 3 x 10

Day 3:
Dips – 4 x 4 (add hanging weight as needed)
Incline Dumb Bell Flies 3 x 4
Shoulder Press – 4 x 4
Close Grip Bench Press – 4 x 4
Decline Triceps Extension – 3 x 6

Day 4:
Reverse Grip Barbell Row – 4 x 4
Medium Grip Lat Pull – 4 x 4
Medium Grip Chin-ups – 4 x 6
Barbell Curl – 4 x 4
Preacher or Dumb Bell Curl – 4 x 6

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

Notice there are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Do Day 1 and Day 2, rest a day, and then do Day 3 and Day 4. Take the weekend off.

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Tomorrow I am driving from Birmigham to Trinity, Alabama near Huntsville, to conduct a posing clinic and contest prep seminar at The Rock Fitness Center for four bodybuilders and two figure competitors. They are all training for upcoming shows.

Old Navy

[buddy444]

I am continuing my thread, "Old Navy's Quest to be Bigger, Badder and Better in 2010," which I have posted in the Over 35 Training Fourm, here in the Advanced Over 35 Training Forum.

As a holder of four Pro Cards (NGA, WNSO, IDFA - Canada and the NPA) and the veteran of 30 contests, including five Pro Shows, I believe my training journal will be better served in the Advanced Forum. Thanks. Old Navy

Friday, March 12, 2010

Off-Season Weight: 152.0

On Monday I will begin training my clients and myself using a new plan designed to BUILD MUSCLE.

Hypertrophy Strength Training

Day 1:
Incline Bench Press – 4 x 4
Flat Dumb Bell Press – 4 x 4
Wide Grip Lat Pull – 4 x 4
Heavy Laterals – 3 x 6 each way (side, bent)
Triceps Press down – 4 x 6

Day 2:
Leg Press – 4 x 4
Squats – 4 x 6
Hack Squat – 4 x 5
Leg Curl – 4 x 5
Leg Extension – 3 x 4
Calf Raises – 3 x 10

Day 3:
Dips – 4 x 4 (add hanging weight as needed)
Incline Dumb Bell Flies 3 x 4
Shoulder Press – 4 x 4
Close Grip Bench Press – 4 x 4
Decline Triceps Extension – 3 x 6

Day 4:
Reverse Grip Barbell Row – 4 x 4
Medium Grip Lat Pull – 4 x 4
Medium Grip Chin-ups – 4 x 6
Barbell Curl – 4 x 4
Preacher or Dumb Bell Curl – 4 x 6

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

Notice there are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Do Day 1 and Day 2, rest a day, and then do Day 3 and Day 4. Take the weekend off.

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Tomorrow I am driving from Birmigham to Trinity, Alabama near Huntsville, to conduct a posing clinic and contest prep seminar at The Rock Fitness Center for four bodybuilders and two figure competitors. They are all training for upcoming shows.

Old Navy

Your an inspiration! Hope to be where you are in a few years. Anyway I have a question.
Do you vary your cardio, or do you keep it uniform! I heard variations can increase speed of heart rate inclination!

[Old Navy]

Your an inspiration! Hope to be where you are in a few years. Anyway I have a question.
Do you vary your cardio, or do you keep it uniform! I heard variations can increase speed of heart rate inclination!

I vary my cardio. On days when I don't weight train, I do a variety of cardio including running, Combat Cardio, HITT Cardio or two-machine cardio (bike/stair master; treadmill eliptical). On weight training days, right after my workout, I do about 20 minutes of 3.5 speed level treadmill to blow off the lactic acid and carbon dioxide I built up during my weight training.

[Old Navy]

Monday, March 15, 2010

Off-Season Weight: 152.0

Hypertrophy Strength Training

Day 1

Incline Bench Press
4 x 4 x 52.5 pound dumb bells

Flat Dumb Bell Press
4 x 4 x 52.5 pound dumb bells

Wide Grip Lat Pull
4 x 4 x 136 pounds

Heavy Laterals Side
3 x 6 x 17.5 pound dumb bells

Heavy Laterals Bent
3 x 6 x 20 pound dumb bells

Triceps Press down
4 x 6 x 50 pounds

Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

[buddy444]

I vary my cardio. On days when I don't weight train, I do a variety of cardio including running, Combat Cardio, HITT Cardio or two-machine cardio (bike/stair master; treadmill eliptical). On weight training days, right after my workout, I do about 20 minutes of 3.5 speed level treadmill to blow off the lactic acid and carbon dioxide I built up during my weight training.

Cool thanks, I am getting a little bored with my cardio, and was a worried that a switch might cause some issues. you find that a 20 min cool down is sufficient? I still do about 45 min afterwards, is that too much?

[Old Navy]

Cool thanks, I am getting a little bored with my cardio, and was a worried that a switch might cause some issues. you find that a 20 min cool down is sufficient? I still do about 45 min afterwards, is that too much?

I think so. 20-30 minutes is a cool down, burn-off of lactic acid and carbon dioxide. 45-minutes is a workout.

[Old Navy]

Wednesday, March 17, 2010 Happy St. Patrick's Day

Off-Season Weight: 153.0

Hypertrophy Strength Training

Day Two

Leg Press
4 x 6 x 300 pounds

Squats
4 x 6 x 200 pounds

Hack Squat
4 x 5 x 150 pounds

Leg Curl
4 x 5 x 150 pounds

Leg Extension
3 x 4 x 125 pounds

Calf Raises
3 x 10 x 150 pounds

Each rep was done with a one-count push and a three-count negative.

Cardio:

After training 30-minutes of moderate speed treadmill.

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Doing the work by controlling the pace of each rep gives me an excellent pump.

Old Navy

[Old Navy]

Monday, March 22, 2010

Off-Season Weight: 149.0

Weight loss breakthrough. Lose five pounds in two days. How? Contract a stomach virus. I did just that last Wednesday and spent Thursday and Friday with my head in the toilet and Saturday and Sunday in bed, recovering from the illness. I hit the gym this morning wondering how I would train. I did better than I had hoped.

Hypertrophy Strength Training

Back and Biceps

Reverse Grip Barbell Row
4 x 4 x 125 pounds

Medium Grip Lat Pull
4 x 4 x 130 pounds

Medium Grip Chin-ups
4 x 6 x bodyweight

Barbell Curl
4 x 4 x 60 pounds

Dumb Bell Curl
4 x 6 x 27.5 pounds

Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.

Cardio:
30 minutes, moderate pace at 70% VO2 Max

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

[jth16]

Hey Old Navy!

Just stopping by to say hi and that you're a huge inspiration. Sixty six still pumping iron.

I'll be doing the NGA Alabama Natural Open this year, I started prepping a month ago. I can't wait to step on stage!
Hopefully we'll get a chance to shake hands and talk a bit.

-Jordan

[Old Navy]

Hey Old Navy!

Just stopping by to say hi and that you're a huge inspiration. Sixty six still pumping iron.

I'll be doing the NGA Alabama Natural Open this year, I started prepping a month ago. I can't wait to step on stage!
Hopefully we'll get a chance to shake hands and talk a bit.

-Jordan

Hey Jordan.

I'm glad to see you are competing in my show on July 10th and I'm glad to see you are working with Layne Norton. If you do everything Layne says, you will be 100% ready. If you need some help with your posing (I coach that aspect of the sport) let me know.

Please visit the show site: www.NGAAlabamaOpen.com and go ahead and register.

Regards, Scott "Old Navy"

[jth16]

Hey Jordan.

I'm glad to see you are competing in my show on July 10th and I'm glad to see you are working with Layne Norton. If you do everything Layne says, you will be 100% ready. If you need some help with your posing (I coach that aspect of the sport) let me know.

Please visit the show site: www.NGAAlabamaOpen.com and go ahead and register.

Regards, Scott "Old Navy"

Actually, I would like some help posing, or more accurately, I NEED help posing, haha. I don't have many resources in my area to help me. Just a few amateur bodybuilders. I might start to bother Layne with it when we get closer to competition.

-Jordan

[Old Navy]

Actually, I would like some help posing, or more accurately, I NEED help posing, haha. I don't have many resources in my area to help me. Just a few amateur bodybuilders. I might start to bother Layne with it when we get closer to competition.

-Jordan

Where do you live in Alabama? Layne lives in Ohio, I believe. I live in Birmingham. I think your posing coach should be a little closer to you. LOL

[jth16]

Where do you live in Alabama? Layne lives in Ohio, I believe. I live in Birmingham. I think your posing coach should be a little closer to you. LOL

Haha, no doubt. Well, I live in Troy, Alabama now; going to Troy University, but I used to live in Trussville. I'm sure you're familiar with the area, it's just north east of Birmingham. My parents have a house, and I'm in the Army reserves; my unit is in Birmingham, so I'm in the area at least once a month.

If you really want to help out, just let me know when is convenient for you and I'll coordinate around that.

Thanks Navy,
-Jordan

[yakabebe]

Gday!

Will be following. Well done, BTW on all your achievements!!!

Might have missed it but are you in training for any particular event or is this just to keep on going?

[Old Navy]

Haha, no doubt. Well, I live in Troy, Alabama now; going to Troy University, but I used to live in Trussville. I'm sure you're familiar with the area, it's just north east of Birmingham. My parents have a house, and I'm in the Army reserves; my unit is in Birmingham, so I'm in the area at least once a month.

If you really want to help out, just let me know when is convenient for you and I'll coordinate around that.

Thanks Navy,
-Jordan

Jordan, I hold posing clinics at my home studio in Mountain Brook on certain Saturdays for three hours with up to six athletes. As a contest judge, I know what the judges look for and that's what I teach. I work with each athlete and then put them through symmetry and mandatory rounds of posing, some of which I video tape so we can look at it after the sessions to see what needs to be fixed. If you are interested, PM me your email and cell phone number and I will let you know when I'm going to run a class.

Scott

[Old Navy]

Gday!

Will be following. Well done, BTW on all your achievements!!!

Might have missed it but are you in training for any particular event or is this just to keep on going?

I'm training for my sixth Pro Show and 31st show overall in the Fourth Quarter of this year.

[yakabebe]

I'm training for my sixth Pro Show and 31st show overall in the Fourth Quarter of this year.

Hoping (if all goes well this end) to qualify for the INBA World Titles in Reno in that time frame

That the sort of thing you go for

Wouldnt mind competing against ya!

[Old Navy]

Hoping (if all goes well this end) to qualify for the INBA World Titles in Reno in that time frame

That the sort of thing you go for

Wouldnt mind competing against ya!

G'day, mate. I would love to step up on stage against a man of your stature. You have an outstanding physique. Your symmetry and definition are incredable. At 60, you are showing the body of a 40 year-old. They certainly have the formula Down Under.

At 67 years-of-age, and around 145 pounds-of-weight, I am scheduled to compete in my third FAME Masters Pro World Championships in Las Vegas in November. At my first two Master Pro Worlds in Canada, I took the Silver Medal. I would like to end my career by capturing the Gold. I do hold the 2008 FAME Master Pro North American Championship, which I won in Miami.

Bob, Good Luck in you goal to win the INBA. You have the tools to do the job.

Regards,

Old Navy

[yakabebe]

G'day, mate. I would love to step up on stage against a man of your stature. You have an outstanding physique. Your symmetry and definition are incredable. At 60, you are showing the body of a 40 year-old. They certainly have the formula Down Under.

At 67 years-of-age, and around 145 pounds-of-weight, I am scheduled to compete in my third FAME Masters Pro World Championships in Las Vegas in November. At my first two Master Pro Worlds in Canada, I took the Silver Medal. I would like to end my career by capturing the Gold. I do hold the 2008 FAME Master Pro North American Championship, which I won in Miami.

Bob, Good Luck in you goal to win the INBA. You have the tools to do the job.

Regards,

Old Navy

Thanx for the nice comments

FAME...I think that is a competition touted over here as the "world titles" of the ANB. An affiliated org. Some of the guys from Oz - a lot of girls, in fact - have gone and done very very well! I know last year some came to NY for the WNBF titles - from memory they came from Florida where FAME held its titles and they picked up a ****load of titles

Might actually have a look into it.

If so...I'll let ya know and maybe if you're there we'll catch up

[Old Navy]

Thanx for the nice comments

FAME...I think that is a competition touted over here as the "world titles" of the ANB. An affiliated org. Some of the guys from Oz - a lot of girls, in fact - have gone and done very very well! I know last year some came to NY for the WNBF titles - from memory they came from Florida where FAME held its titles and they picked up a ****load of titles

Might actually have a look into it.

If so...I'll let ya know and maybe if you're there we'll catch up

You may be correct that the World Natural Sports Organization (WNSO-FAME) is associated with the ANB.

Since my first bodybuilding competition at age 61 in 2005, I have competed on stage in 30 shows with eight different organizations: NPC, NGA, WNSO-FAME, IDFA (Canada), SNBF, OCB and NPA. All but the first one, the NPC, are natural, drug-free federations. I hold natural Master Pro Cards in four: WNSO-FAME, NGA, IDFA and NPA (Natural Physique Association).

I have also evolved by stepping off stage and working the other aspects of our sport. I have judged 12 competitions, been the Master of Ceremonies for three large events and have promoted three contests for the NGA.

I have an idea for you to consider. I am promoting the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships on July 10 in Birmingham, Alabama. It is a Super Pro Qualifier event. That means, every class that has five or more competitors entered and competing becomes an eligible class for the awarding of a National Gym Association (NGA) Pro Card to the winner of the class.

You can enter the Open weight class and win your Pro Card by winning the class and you can enter the Men's Master 60+ Class and win your Master Pro Card by winning that class.

The NGA has been in existence for more than 30 years and is recognized as a leader in providing drug-free competitions throughout the US. The NGA Pro Card is accepted by the OCB, USSB, IDFA, WNSO-FAME and SNBF. The holder of an NGA Pro Card can compete in any of the other federation's Pro Events.

The show site is: www.NGAAlabamaOpen.com

Take a look and give it some thought. If you are planning on a visit to the US in any event, why not come to Alabama next summer and win your Pro Card?

Old Navy

[Old Navy]

Wednesday, March 24, 2010

Off-Season Weight: 151.8 pounds

Hypertrophy Strength Training

Legs and Calves

Leg Press
4 x 6 x 310 pounds

Squats
4 x 6 x 210 pounds

Hack Squat
4 x 5 x 160 pounds

Leg Curl
4 x 5 x 155 pounds

Leg Extension
3 x 4 x 130 pounds

Calf Raises
3 x 10 x 155 pounds

Each rep was done with a one-count push and a three-count negative.

Cardio:

After training 30-minutes of moderate speed treadmill.

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Doing the work by controlling the pace of each rep gives me an excellent pump.

Old Navy

[yakabebe]

You may be correct that the World Natural Sports Organization (WNSO-FAME) is associated with the ANB.

Since my first bodybuilding competition at age 61 in 2005, I have competed on stage in 30 shows with eight different organizations: NPC, NGA, WNSO-FAME, IDFA (Canada), SNBF, OCB and NPA. All but the first one, the NPC, are natural, drug-free federations. I hold natural Master Pro Cards in four: WNSO-FAME, NGA, IDFA and NPA (Natural Physique Association).

I have also evolved by stepping off stage and working the other aspects of our sport. I have judged 12 competitions, been the Master of Ceremonies for three large events and have promoted three contests for the NGA.

I have an idea for you to consider. I am promoting the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships on July 10 in Birmingham, Alabama. It is a Super Pro Qualifier event. That means, every class that has five or more competitors entered and competing becomes an eligible class for the awarding of a National Gym Association (NGA) Pro Card to the winner of the class.

You can enter the Open weight class and win your Pro Card by winning the class and you can enter the Men's Master 60+ Class and win your Master Pro Card by winning that class.

The NGA has been in existence for more than 30 years and is recognized as a leader in providing drug-free competitions throughout the US. The NGA Pro Card is accepted by the OCB, USSB, IDFA, WNSO-FAME and SNBF. The holder of an NGA Pro Card can compete in any of the other federation's Pro Events.

The show site is: www.NGAAlabamaOpen.com

Take a look and give it some thought. If you are planning on a visit to the US in any event, why not come to Alabama next summer and win your Pro Card?

Old Navy

Thanx for the invite mate but theres the little thing like the 12,000kms between me and you and the $5k I gotta spend to get there!!!

Besides...I'm working on putting on a fair bit of lean and wont start actually cutting till about June.

Outta interest who took out the National title in the Over 60's last year? Gotta pic of the chap?

[buddy444]

I think so. 20-30 minutes is a cool down, burn-off of lactic acid and carbon dioxide. 45-minutes is a workout.

Thanks for the advice ill lighten up on the cool down, and see what happens! I have another question for you too if you dont mind? I was wondering if im having modest gains in weight, if i should increase my whey protein to see larger weight gain? Is there a danger? thanks man! Your a legend!

[Old Navy]

Thanks for the advice ill lighten up on the cool down, and see what happens! I have another question for you too if you dont mind? I was wondering if im having modest gains in weight, if i should increase my whey protein to see larger weight gain? Is there a danger? thanks man! Your a legend!

You should be ingesting around 1.5 gms of protein per pound of bodyweight each day. There is a big difference between gaining weight and gaining lean mass. If you are going to add protein, make sure you put the increase to good use by upping your work in the gym.

[Old Navy]

Friday, March 26, 2010

Off-Season Weight: 151.0

Hypertrophy Strength Training

Chest, Shoulders and Triceps:

Dips
4 x 4 x 35 pound hanging plate

Incline Dumb Bell Flies
3 x 4 x 37.5 pounds

Shoulder Press
4 x 4 x 37.5 pound dumb bells (Arnold's)

Seated Behind-the-Head Tricep Extensions
4 x 4 x 55 pound dumb bell

Decline Triceps Extension (skull crushers)
3 x 6 x 60 pound barbell

All reps were performed slowly, power up, slow negative.

Cardio:
After training 30 minutes of moderate pace at 70% VO2 Max

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award

Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)

CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

I'm fully recovered from my bout of stomach flu and will hit it heavy on Monday.

Old Navy

[yakabebe]

Thanx for the invite mate but theres the little thing like the 12,000kms between me and you and the $5k I gotta spend to get there!!!

Besides...I'm working on putting on a fair bit of lean and wont start actually cutting till about June.

Outta interest who took out the National title in the Over 60's last year? Gotta pic of the chap?

Mate. Not sure you saw this so i thought i'd repost.

Was wondering what the other competition looked like at the national level

[Old Navy]

Mate. Not sure you saw this so i thought i'd repost.

Was wondering what the other competition looked like at the national level

Sorry, Mate. I tried to post a few shots from the 2009 FAME World Championships here, but failed. There is a shot of me on my web site holding my Silver Medal sword if you care to look: www.BodyBuildingSenior.com

As far as the expenses for you to travel to the US, I thought you were already planning a trip later in the year to Reno? Is that Reno, Nevada, or somewhere else?

The chap who bested me for the Championship in Montreal was a Canadian named Wayne Lloy. Here is a shot of him taken a few years ago I found on the web: http://www.healthandhappiness.biz/wayne.htm. He was a power lifter in his earlier days and shows a nice upper body thickness that I lack.

[yakabebe]

Sorry, Mate. I tried to post a few shots from the 2009 FAME World Championships here, but failed. There is a shot of me on my web site holding my Silver Medal sword if you care to look: www.BodyBuildingSenior.com

As far as the expenses for you to travel to the US, I thought you were already planning a trip later in the year to Reno? Is that Reno, Nevada, or somewhere else?

The chap who bested me for the Championship in Montreal was a Canadian named Wayne Lloy. Here is a shot of him taken a few years ago I found on the web: http://www.healthandhappiness.biz/wayne.htm. He was a power lifter in his earlier days and shows a nice upper body thickness that I lack.

Thanx - yea the trip is to Reno. It later in the year. The contest you spoke of is in July. Don't have the wherewithall to make two trips.

Hopefully going to contest the Natural Olympia in Reno and then the FAME one if possible the weekend thereafter in Vegas.

All comes down to qualifying by winning the Australian titles first. No mean feat that my good man - no mean feat. Head won...bum up.

100% focus and 110% discipline.

[Old Navy]

Monday, March 29, 2010

Off-Season Weight: 152.0

Hypertrophy Strength Training

Chest, Shoulders and Triceps:

Incline Bench Press
4 x 4 x 55 pound dumb bells

Flat Dumb Bell Press
4 x 4 x 60 pound dumb bells

Wide Grip Lat Pull
4 x 4 x 146 pounds

Heavy Laterals Side
3 x 6 x 17.5 pound dumb bells

Heavy Laterals Bent
3 x 6 x 20 pound dumb bells

Triceps Press down
4 x 6 x 60 pounds - burn baby

Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.

Cardio:

After training 30-minutes of moderate speed treadmill.


Wednesday, March 31, 2010

Off-Season Weight: 151.8 pounds

Hypertrophy Strength Training

Legs and Calves

Leg Press
4 x 6 x 310 pounds

Squats
4 x 6 x 210 pounds

Hack Squat
4 x 5 x 160 pounds

Leg Curl
4 x 5 x 155 pounds

Leg Extension
3 x 4 x 130 pounds

Calf Raises
3 x 10 x 155 pounds

Each rep was done with a one-count push and a three-count negative.

Cardio:

After training 30-minutes of moderate speed treadmill.

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award

Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)

CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

I really like this workout plan. It's intense.

Old Navy

[GROWLER]

Just for fun I Googled all those suppliments you take mate. According to their web sites you should be about 25 pounds bigger. Perhaps you should consider other brands? Yakabee you do Oz proud.


G