Training For Senior Professional Bodybuilding Contests

[Old Navy]

Thursday, July 5, 2007

I continued my Drop Set workouts today for Legs and Calves.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Squats - 270/220/180 pounds

Extensions - 160/145/130 pounds

Ham Curls - 125/110/95 pounds

Seated Calves Raises - Three sets of 25 reps x 150 pounds

Hanging Leg Lifts - Three sets of 25 reps

This was a great workout. Fun Stuff.

[Old Navy]

Friday, July 6, 2007

I continued my Drop Set workouts today for Back, Shoulders and Biceps.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Lat Pull Downs - 150, 140, 130 pounds

Assisted Chins - Three Sets of 25

Dumb Bell Shrugs - 60, 55, 50 pounds

Dumb Bell Extensions - 25, 20, 15 pounds

Dumb Bell Curls - 30, 25, 20 pounds

Slant Board Crunches - Three Sets of 25

[Old Navy]

Monday, July 9, 2007 - 40 Days Until My Next Contest

http://bodybuildingsenior.com/photos2007.htm

Here are some stage shots of my competition and posing routine from my last contest on June 30.

Body Weight: 155.6

I continued my Drop Set workouts today for Chest and Triceps.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Incline Bench Dumb Bell Flyes - 40, 35, 30 Pounds

Flat Bench Dumb Bell Flyes - 40, 35, 30 Pounds

Decline Bench Press - 135, 110, 90 Pounds

Weighted Dips - 7 Sets of 10 Reps + 1 Set of 5 = 75 Reps with a 25 Pound Plate

Triceps Push Downs - 60, 50, 40 Pounds

Crunches - 3 Sets of 25 Reps

A very interesting workout!

[Old Navy]

Tuesday, July 10, 2007 - 39 Days Until the NPC Alabama State Championships

Weight - 156.0 (Contest goal - 150.0)

I continued my Drop Set workouts today for Legs and WNSOCalves.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

I used all Life Fitness equipment for my training today. Nice stuff.

Seated Leg Press - 250/230/210 pounds

Leg Extensions - 175/145/130 pounds

Leg Curls - 125/110/95 pounds

Hip Adduction - 250/230/210 pounds

Hip Abduction - 250/230/210 pounds

Seated Calf Extensions - Three sets of 25 reps x 150 pounds

Standing Calf Raises - Three sets of 25 reps

Machine Abs Crunches - Three sets of 25 reps x 130 pounds

This was a great workout. Fun Stuff. I left the gym walking like a duck.

[ShapingUp]

Hey Scott! I'm so sorry I missed the show! I was planning to go and I wanted to go, but you know . . . life got in the way. Congratulations on all your wins! You just keep reeling them in. I'm sure your routine was just as much fun as the "When I'm 64" one that I saw. Sorry I missed it! You look fantastic of course. Keep at it, but don't be so hard on yourself!!!

[Old Navy]

Hey Scott! I'm so sorry I missed the show! I was planning to go and I wanted to go, but you know . . . life got in the way. Congratulations on all your wins! You just keep reeling them in. I'm sure your routine was just as much fun as the "When I'm 64" one that I saw. Sorry I missed it! You look fantastic of course. Keep at it, but don't be so hard on yourself!!!

Thanks, Lady. Yeah, I know. I am OK now. I was a little tough on myself. Now, I have picked myself up, dusted my self off and I'm on to the next adventure...in five weeks. LOL

[Old Navy]

Wednesday, July 11, 2007 - 38 Days Until My Next Contest

Weight: 157.0 (Target Weight - 150.0)

This was a non-weight training day and I focused on abs and cardio, with a few pull ups thrown in.

Pull Ups - 10 sets of 10 + 1 set of 5 = 75 reps

Machine Crunches - 3 sets of 25 = 75 reps

Slant Board Crunches - 3 sets of 25 = 75 reps

HITT Cardio on the tread mill - 5 X 20 second speed splits at 10 mph + 20 minutes of elevated moderate speed work.

I have a new training partner. Craig had approached me some time ago to ask about Personal Training. Yesterday, I invited him to train with me for no charge. He gets a Certified Personal Trainer and Professional Bodybuilder to train him. I get a training partner who will spot me and help me lift heavier. It's a good trade. We start tomorrow morning.

[Old Navy]

Thursday, July 12, 2007 - 37 Days Until My Next Contest

Body Weight - 156.0 (Target Weight 150.0)

I continued my Drop Set workouts today for Back, Shoulders and Biceps. My new training partner, Craig, 42, is about my size, maybe 10 pounds heavier. We were able to do the same lifts, which kept things moving.

For each exercise, we did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. we rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. We did each Drop Set exercise three times, for a total of 75 reps.

Seated Cable Lat Pull Downs - 120, 110, 90 pounds

Bent Over T-Bar Rows - 100, 75, 50 pounds

Arnolds Dumb Bell Presses - 30, 25, 20 pounds

Dumb Bell Extensions - 25, 20, 15 pounds

Dumb Bell Curls - 30, 25, 20 pounds

Slant Board Crunches - Three Sets of 25 reps

Craig said afterwards, "Well, that was Fun!" LOL

[bodyhard]

Wow amazing man very very inspirational!

[Old Navy]

Wow amazing man very very inspirational!

Thanks for the props, man. Hope your training is gettin' on.

[Old Navy]

Friday, July 13, 2007, Six Weeks Until My Next Contest

Weight: 155.2 (Target 150.0)

Today, Eric, my Training Partner, and I began a five-week 8 x 8's Training Plan. We started with Day Four, which we will do every Friday.

Day Four ? Legs and Calves

A-1 Squats 8 x 12 - 230 pounds
Rest 15 seconds between sets

A-2 Leg Press 3 x 5 - 300 pounds
Rest 60 seconds between sets

B-1 Leg Extensions 8 x 12 - Four Sets at 100, Four Sets at 90 pounds
Rest 15 seconds between sets

B-2 Leg Curls 8 x 12 - 100 pounds
Rest 15 seconds between sets

C-1 Lunges 8 x 12 - We did Walking Lunges, holding 25 pound dumb bells
Rest 15 seconds between sets

C-2 Calve Raises 8 x 12 - 130 pounds
Rest 15 seconds between sets

We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. We were too tired to do HITT Cardio (speed splits) today.

[Old Navy]

Monday, July 16, 2007, 33 Days Until My Next Contest

Weight 158.9

Today, Eric, my training partner, and I continued 8 x 8 Training.


Upper Body

A-1 Machine Lat pull down 3 x 5 - 150 pounds
Rest 60 seconds between sets

A-2 Seated Cable Row 8 x 8 - 110 pounds
Rest 15 seconds between sets

B-1 Incline Bench Press 3 x 5 - 130 pounds
Rest 60 seconds between sets

B-2 Dumbbell Bench Press 8 x 8 - 55 pounds
Rest 15 seconds between sets

C-1 Lateral raise 2 x 5 - 20 pound dumbbells
Rest 60 seconds between sets

C-2 Flat Bench Dumbbell Flies 4 x 8 - 35 pounds
Rest 15 seconds between sets

D-1 Standing Biceps Curls 2 x 5 - 35 pound dumbbells
Rest 60 seconds between sets

D-2 Preacher Curls 4 x 8 - 70 pounds
Rest 15 seconds between sets

E-1 Cable Press down 2 x 5 - 70 pounds
Rest 60 seconds between sets

E-2 Seated Extensions 4 x 8 - 50 pound dumbbell
Rest 15 seconds between sets

We also included 4 sets of 10 reps of pull ups and a 20-minute cardio session. This is a great training regimen.

[Old Navy]

Tuesday, July 17, 2007 - 32 Days Until My Next Contest

Weight - 159.4 Target Contest Weight - 154.25 (Light Weight)

Today we had an incredible legs and calves workout. My energy level was sky high. I lifted more today than I have in a long time. I was pumped and focused.

8 x 8 Training - Legs and Calves

A-1 Smith Machine Squats 3 x 5 ? 270 pounds + the bar
Rest 60 seconds between sets

A-2 Leg Press 8 x 12 ? 270 pounds + the sled
Rest 15 seconds between sets

B-1 Leg Extensions 8 x 12 ? 100 pounds
Rest 15 seconds between sets

B-2 Seated Leg Curls 8 x 12 ? 100 pounds
Rest 15 seconds between sets

C-1 Hip Adductors 4 x 12 ? 225 pounds
Rest 15 seconds between sets

C-2 Hip Abductors 4 x 12 ? 225 pounds
Rest 15 seconds between sets

D-1 Donkey Press Calve Raises 3 x 25 ? 270 pounds + the sled
Rest 15 seconds between sets

D-2 Standing Calve Raises 3 x 25
Rest 15 seconds between sets

We ended the session with 50 slant board crunches.

[Old Navy]

Wednesday, July 18, 2007 - One Month Until My Weigh In For My Next Contest

Body Weight: 158.2 (72 Kg)


Today was a non-weight training day and we focused on abs, push ups and cardio.

We did five sets of 10 reps of wide grip, medium grip and hammer grip pull ups. Each pull up was full up, hold a second and full down. Fun.

We did four sets of 25 reps of hanging leg lifts. For two of the sets, we held a 5 pound weight between our feet.

We did five sets of 10 push ups. Each push up was slow, full, with a complete up and down motion.

We did a HITT cardio session with 10 degree elevation and five 10 mph 20-second speed splits with 40-seconds of rest between each split. Including the speed splits, the cardio session lasted 25 minutes.

This was a great heart rate workout.

[Old Navy]

Thursday, July 19, 2007 - Four Weeks Until My Next Contest

Body Weight: 159.4 Pounds (72.45 Kgs) - Target Weight - 150.0 Pounds (68.18 Kgs)

We continued 8 x 8 training. We are now one full week into this training plan.

Upper Body

A-1 Cable Lat pull down 8 x 8 - 4 x 140 pounds and 4 x 120 pounds
Rest 15 seconds between sets

A-2 Duel Pully Cable Row 3 x 5 - 60 pounds
Rest 60 seconds between sets

B-1 Incline Dumb Bell Press 8 x 8 - 4 x 55 pounds and 4 x 50 pounds
Rest 15 seconds between sets

B-2 Flat Bench Press 3 x 5 - 160 pounds
Rest 60 seconds between sets

C-1 Bent Over Seated Lateral Raise 4 x 8 - 20 pounds
Rest 15 seconds between sets

C-2 Incline Dumbbell Flies 2 x 5 - 40 pounds
Rest 60 seconds between sets

D-1 Biceps Curls 2 x 21's - 20 pounds
Rest 15 seconds between sets

D-2 Preacher Curls 2 x 5 - 115 pounds
Rest 60 seconds between sets

E-1 Rope Pull Downs 4 x 8 - 50 pounds
Rest 15 seconds between sets

E-2 Decline Skull Crushers 2 x 5 - 70 pounds
Rest 60 seconds between sets

Eric went to the locker room and I stayed to complete a 20 minute moderate speed tread mill session.

[Old Navy]

Friday, July 20, 2007, 29 Days Until My Next Contest

Weight: 159.2 ( 72.36 Kgs) - Target 150.0 (68.18 Kgs)

Today we completed our first of five-weeks of 8 x 8's Training

Legs and Calves

A-1 Free Standing Squats 8 x 12 - 190 pounds
Rest 15 seconds between sets

A-2 Hack Leg Press 3 x 5 - 270 pounds
Rest 60 seconds between sets

B-1 Leg Extensions 8 x 12 - 150 pounds
Rest 15 seconds between sets

B-2 Leg Curls 8 x 12 - 110 pounds
Rest 15 seconds between sets

C-1 Lunges 8 x 12 - We did Walking Lunges, holding 25 pound dumb bells
Rest 15 seconds between sets

C-2 Calve Raises 8 x 12 - 130 pounds
Rest 15 seconds between sets

We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. This was a good week of training.

[Old Navy]

Monday, July 23, 2007 - 26 Days Until My Next Contest

Weight 157.4 lbs. (71.55 kgs.) - Target Weight 150.0 lbs. (68.18 kgs.)

Today we did Elite 8 x 8 training. Each chest and triceps exercise was combined with dips.

Chest & Triceps

A-1 Hammer Strength Iso Lateral Wide Chest Press 3 x 8 - 230 pounds
A-2 Dips 3 x 8

B-1 Hammer Strength Iso Lateral Super Incline Press 3 x 8 - 140 pounds
B-2 Dips 3 x 8

C-1 Hammer Strength Iso Lateral Bench Press 3 x 8 - 140 pounds
C-2 Dips 3 x 8

D-1 Life Fitness Pectoral Fly's 3 x 8 - 150 pounds
D-2 Dips 3 x 8

E-1 Life Fitness Triceps Extensions 3 x 8 - 100 pounds
E-2 Dips 3 x 8

F-1 Life Fitness Triceps Presses 3 x 8 - 175 pounds
F-2 Dips 3 x 8

We ended the workout with Slant Board Crunches 2 x 50 and 20 minutes of Stationary Bike with moderate speed and moderate tension. This was a ball-busting workout. Whooooot!

[Old Navy]

Tuesday, July 24, 2007 - 25 Days Until My Next Contest

Weight - 158.6 lbs. (72.09 kgs.) Target Contest Weight - 150.0 (68.18 kgs.)

Today we did an elite 8 x 8 legs and calves workout with weighted sissy squats between each set.

Elite 8 x 8 Training - Legs and Calves

A-1 Life Fitness Seated Leg Press 3 x 8 - 250 pounds
A-2 Weighted Sissy Squats 3 x 8 - 70 pounds

B-1 Life Fitness Leg Extensions 3 x 8 - 165 pounds
B-2 Weighted Sissy Squats 3 x 8 - 70 pounds

C-1 Life Fitness Leg Curls 3 x 8 - 125 pounds
C-2 Weighted Sissy Squats 3 x 8 - 70 pounds

D-1 Hip Adductors 3 x 8 ? 250 pounds
D-2 Weighted Sissy Squats 3 x 8 - 70 pounds

E-1 Hip Abductors 3 x 8 ? 300 pounds
E-2 Weighted Sissy Squats 3 x 8 - 70 pounds

F-1 Seated Calve Raises 3 x 25 - 200 pounds
F-2 Squat Thrusts 3 x 25

G-1 Standing Calve Raises 3 x 25
G-2 Squat Thrusts 3 x 25

We ended this excellent training session with Weighted Crunches 1 x 50 - 100 pounds.

[Old Navy]

Wednesday, July 25, 2007 - 24 Days Until My Last Amateur Contest.

Weight: 157.8 lbs. (71.73 kgs.) - Target: 150.0 lbs. (68.18 kgs.)

Today was our once-a-week non-weight training day and we focused on strength and endurance exercises and cardio.

Weighted Pull Ups - 6 sets of 5 reps with a 25 pound plate strapped around our waist. We used wide, narrow and hammer grip.

Push Ups - 5 sets of 10 reps. We did slow push ups with wide, narrow and normal hand position. Three of the sets were done with our feet elevated on a bench.

Weighted Hanging Leg Lifts - 4 sets of 25 reps, holding a 10 pound dumb bell between our feet.

Weighted crunches - 4 sets of 25 reps on a slant board.

Cardio - 20 minutes of 10 degree elevated, moderate speed tread mill. This workout was fun.

[Old Navy]

Thursday, July 26 - Tuesday, July 31. Sunset Beach (Orange County), California

My wife and I are in California for six days to visit my daughter, who turned 21 on the 23rd of July. She is a student at Orange Coast College here and will transfer to the University of California at Irvine soon.

I am about three week out from my next contest, the 2007 NPC Alabama State Championships in Birmingham, so I brought my contest prep mode with me to California. It's a little tough, though, when you wake up in the morning at the hotel and pull back the drapes and look out at the Pacific Ocean. Cool.

Nevertheless, I went to the 24 Hour Fitness center in Huntington, Beach, introduced myself to the manager, showed him my Pro Card and Personal Trainer certification and he immediately gave me a free week's membership so I could train at his facility. Sweet. In return, I am giving the club a plug: club105@24hourfit.com, a great place to train.

Thursday was a travel day, so I didn't work out. Today I did legs and calves. Tomorrow, I will drive to Torrance in Los Angeles County and meet up with one of my Distance Personal Training client-athletes to work out together at Gold's Gym. I will train at 24 Hour Fitness on Sunday and Monday. Tuesday we fly home.

Unless something unusual occurs, this will be my last journal entry until I return from vacation.

[Old Navy]

Monday, July 30, 2007, Sunset Beach, California - 19 Days Until My Next Contest

Body Weight - 155.0 Target Weight - 150.0

I trained today at 24 Hour Fitness with my one-week courtesy membership. I did a strong chest and triceps workout.

Incline Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells
3 x 10 Dips

Flat Bench Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells
3 x 10 Dips

Decline Bench Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells
3 x 10 Dips

Rope Pull Downs - 3 x 10 - 70 pounds
3 x 10 Dips

Cable Push Downs - 3 x 10 - 100 pounds
3 x 10 Dips

Slant Board Crunches - 4 x 25

20 minutes of moderate speed, elevated tread mill.

I will return to Birmingham tomorrow and meet my training partner at my gym on Wednesday.

[Old Navy]

Wednesday, August 1, 2007 - 17 Days Until My Last Amateur Contest.

Weight: 154.6 lbs. (70.27 kgs.) - Target: 150.0 lbs. (68.18 kgs.)

Today was our once-a-week non-weight training day and we focused on strength and endurance exercises and cardio.

Pull Ups - 5 sets of 10 reps. We used wide, narrow and hammer grip.

Hanging Leg Lifts - 4 sets of 25 reps.

Crunches - 4 sets of 25 reps on a slant board.

Sit Ups - 2 sets of 25 reps (freestyle, without locking the feet)

Skip Rope - 2 sets of 100 skips

Cardio - 20 minutes of 10 degree elevated, moderate speed tread mill. This workout was fun.

[Old Navy]

Thursday, August 2, 2007, 16 Days Until My Final Amateur Contest

Weight: 153.2 lbs. (69.64 null.) I have officially made the null Open Men's Lightweight Class.

Today, Eric, my training partner, and I continued 8 X 8 training, with added combination sets of pushups.

Shoulders, Back and Biceps

Epic Strength Lat High Row - 3 x 8 - 140 pounds
Push Ups - 3 x 8

Life Fitness Seated Row - 3 x 8 - 145 pounds
Push Ups - 3 x 8

Epic Strength Shoulder Press - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Life Fitness Lateral Raise - 3 x 8 - 50 pounds
Push Ups - 3 x 8

Life Fitness Rear Deltoid Fly - 3 x 8 - 115 pounds
Push Ups - 3 x 8

Epic Strength Biceps Curl - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Life Fitness Biceps Curl - 3 x 8 - 95 pounds
Push Ups - 3 x 8

15 minutes of flat, moderate speed tread mill

I am still suffering from a bit of jet lag from my California trip. I was beat after this workout.

[Old Navy]

Monday, August 6, 2007, 12 Days Until My Final Amateur Contest

My wife and I helped our daughter change apartments at her college, so I couldn't train on Friday. I went to the gym on Saturday to do legs, calves, abs and tread mill. Over the weekend, I practiced my individual posing routine and posing rounds.

Weight: 148.4 pounds (67.45 kgs.) - Target Weight 150.0 pounds (68.18 kgs.)

With less than two weeks to go, I have gone below my desired contest weight. I will carb load when the time comes, to fill my muscle bellies and bring myself on stage at 150.0 pounds.

Today my training partner and I had a good chest and triceps workout.

Incline Dumb Bell Press - 3 x 8 - 55 pound dumb bells
Dips 3 x 8

Flat Bench Dumb Bell Press - 3 x 8 - 65 pound dumb bells
Dips 3 x 8

Decline Bench Dumb Bell Press - 3 x 8 - 60 pound dumb bells
Dips 3 x 8

Pec Deck - 3 x 8 - 150 pounds
Dips 3 x 8

Triceps Skull Crushers - 3 x 8 - 60 pound bar bell
Dips 3 x 8

Triceps Cable Push Downs - 3 x 8 - 65 pounds
Dips 3 x 8

Machine Crunches - 2 x 25 - 75 pounds

Tread Mill - 20 minutes at an elevated, moderate speed

We enjoyed this training session.

[Old Navy]

Tuesday, August 7, 2007, 11 Days Until My Last Amateur Contest

Weight: 149.4 pounds (67.91 kgs.) Target Weight: 150.0 pounds (68.18 kgs.)

After a re feed day of 228 grams of protein and 200 grams of carbs, I added back a pound of weight from Sunday, a low carbs diet day. This morning I looked hard, lean, vascular and full. It's coming together nicely.

Legs and Calves Training

Seated Leg Presses - 3 x 8 - 270 pounds plus the weight of the sled

Smith Machine Lunges - 3 x 16 - 160 pounds

Cable Hamstring Stretches - 3 x 8 - 100 pounds

Rumanian Dead Lifts - 3 x 8 - 150 pounds

Extensions - 3 x 8 - 150 pounds

Leg Curls - 3 x 8 - 125 pounds

Seated Calve Raises 3 x 25 - 150 pounds

Standing Calve Raises 3 x 25 - body weight

This was my last legs workout before my competition. I will do quads and ham flexes and stretches throughout next week, but no weight lifting

[Old Navy]

Wednesday, August 8, 2007, 10 Days Until My Next Contest.

Weight: 148.0 pounds Target Weight: 150.0

I have gone below my contest target weight in order to bring myself up to the desired weight with a Saturday morning carb load. Doing it this way will help fill out my muscle bellies and I will show hard and lean on stage at prejudging. That's the plan, in any event.

Today was dedicated to body weight exercises and cardio.

Weighted Pull Ups - 5 x 10 with a 10 pound dumb bell held between the feet. We did wide, narrow and hammer grip sets.

Hanging Leg Lifts - 4 x 25. We did extended legs curl ups and side curls in each set.

Slant Board Crunches - 2 x 25. We did these with a 6 pound ball which was thrown back and forth as we did each rep.

Machine Crunches - 2 x 25 - 70 pounds

Tread Mill - 20 minutes of 10 degree elevated at 4.0 mph speed.

We enjoyed the break from weight training, but we still were beat after this session.

[Old Navy]

Thursday, August 9, 2007, 8 Days Until My Weigh-In.

Weight: 147.4 pounds Target: 150.0 pounds

Today I had my final 8 x 8 workout. Tomorrow, my training partner will do legs and calves, while I practice pose and do abs and cardio. I don't do any heavy legs work a week before a contest. On Monday, we will begin a week of circuit training, using light weights and lots of reps to "pump up" and harden before my contest on Saturday. I will also increase my posing practice and cardio. My training partner will go along for the ride.

Shoulders, Back and Biceps Training

Smith Machine Military Press - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Smith Machine Shoulder Raises - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Dumb Bell Shrugs - 3 x 16 - 60 pound dumb bells
Push Ups - 3 x 8

Hammer Strength Iso-Lateral Rows - 3 x 8 - 200 pounds
Push Ups - 3 x 8

Dumb Bell Curls - 3 x 8 - 25 pounds (standing and incline)
Push Ups - 3 x 8

Bar Bell Curls (I Go, You Go) - 10 x 5 - 50 pounds (10 sets of 5 reps, back and forth)
Push Ups - 1 x 10

Pull Up Curls - 3 x 8 - Palms facing towards you for the curl
Push Ups - 3 x 8

Tread Mill - 20 minutes of flat, moderate speed (3.5)

Great Workout.

[Old Navy]

Friday, August 10, One Week Until My Weigh In

Weight: 147.4 pounds Target 150.0 pounds

As this is my high carbs day, after three low carb days, I should see a slight weight gain tomorrow and look a little harder and leaner. My plan is to come up to my contest weight, instead of dropping down to the weight, as I usually do.

A business commitment kept me from the gym this morning. I will go on Saturday to do a light workout, some cardio and posing practice.

I'm feeling pretty good about my contest next week. I may just come in the best I ever have as I compete in my final amateur show, the 2007 NPC Alabama State Championship in Birmingham on August 18th.

[Old Navy]

Saturday, August 11, 2007, One Week Until The 2007 NPC Alabama State Championships

I met one of my Distance Personal Training clients at the gym this morning and we did an hour of upper body circuit training, which I need to do for my contest prep next week. We did two full circuits of light weight, heavy rep exercises. I enjoyed the break from heavy lifting. I will practice my posing later today and tomorrow, a Figure competitor and her Bodybuilder husband are coming to my home to work on their posing for the NPC show on Saturday. It will be the second contest for Matthew, who is a young middleweight. We will do a few instructional rounds and then video tape a practice round so we can review the video together after the session.

I feel pretty good as I begin a series of low carb days. My water is up and I am hungry, in a good way. I'm hungry to do well at this show.

[Old Navy]

Monday, August 13, 2007, Five Days Until My Next Contest

Weight: 147.0 pounds Target: 150.0 pounds

I am on the second day of a four-day low-carb cycle. My protein is high and my water is high. I continue salting each meal, but will cut that soon. On Thursday and Friday, I will do two high carb days and add a creatine load. I'm feeling great and am looking lean and hard. I'm confident it's all going to come together nicely for prejudging on Saturday.

Today my training partner and I did circuit training. We worked several machines with sets of 20-25 reps with moderate weight. After, I did 20 minutes of moderate speed, level tread mill. Tonight I will go through three practice posing rounds - I am competing in three classes at this show.

Here are a couple of shots taken on Saturday, one week out from the competition.