Training For Senior Professional Bodybuilding Contests

[Old Navy]

Wednesday, September 19, 2007 - Training for the 2007 FAME US Nationals - North American Championships, Miami, Florida, November 3rd, Master Pro 55+ Class

The Griffin Training Plan - Week One, Day Three

Today was a non-weight training day and I used the time to work on abs, cardio, push ups and posing.

Hanging Leg Lifts - 4 x 25

Machine Crunches - 2 x 25

Slant Board Crunches - 2 x 25

Push Ups - 4 x 25

Elliptical Trainer - 30 minutes

Practice Posing - 20 minutes

I am looking forward to tomorrow, my first legs workout in two weeks.

[Old Navy]

Thursday, September 20, 2007 - 44 Days Until My Final Contest for 2007

Weight: 149.4

The Griffin - High Intensity Power Training Plan

Week One, Day Four - Legs

Leg Press
2 x 15 - 300 pounds
1 x 50 - 250 pounds

Hack Squats
2 x 15 - 200 pounds
1 x 30 - 175 pounds

Lunges (Each Leg)
2 x 9 - 175 pounds
1 x 20 - 150 pounds

Leg Curls
3 x 9 - 125 pounds

Leg Extensions
3 x 9 - 160 pounds

Donkey Press Calves Raises
3 x 25 - 200 pounds

Standing Calves Raises (Body Weight + 25 Pound Dumb Bells)
3 x 25

Stair Climber
20 Minutes - Moderate Speed

Well, now that was Fun!

[Old Navy]

Friday, September 21, 2007, Six Weeks Until My Final Contest of the Year

Weight: 150.4

The Griffin - High Intensity Power Training Plan

Week One - Day Five

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

Hanging Leg Lifts - 4 x 25

Slant Board Crunches - 1 x 100

Assisted Weighted Pull Ups - 4 x 25

Prone Leg Raises - 4 x 25

Moderate Speed, Elevated Tread Mill - 20 minutes.

Everything hurts. It was a good week.

[Old Navy]

Monday, September 24, 2007 - Six Weeks Until My Final Pro Show of the Year

Weight: 151.0

I am now training solo. Eric, my training partner, has a new position at his job that requires him to be in his office by 7:30 AM. I train from 6:30-8:00 AM Monday - Friday. I will train alone while I look over the morning crowd at my gym to see if there's someone who shares my passion and intensity. A few guys have approached me in the past about working with me, but, after watching them train, I don't think they are serious enough athletes. If I have to continue alone, I'll just ask for a spot now and then. No problem.

Griffin Power Workout Training Plan

Week Two - Day One: Chest, Delts and Triceps

Freemotion Dual Cable Cross - with a bench pushed up against the machine
Incline Dumb Bell Flys - 4 x 9 - 80 pounds
Flat Bench Dumb Bell Flys - 4 x 9 - 80 pounds

Decline Bench Dumb Bell Flys - 3 x 15 - 35 Pound Dumb Bells
Flat Bench Dumb Bell Press - 3 x 9 - 65 Pound Dumb Bells (+ 5 pounds from last week)

Dips 3 x 15

Standing Lateral Raises - 4 x 9 - 30 Pound Dumb Bells (+ 5 pounds from last week)
Bent Over Lateral Raises - 3 x 9 - 45 Pound Dumb Bells (+5 pounds from last week)

Triceps Press Down - 2 x 9 - 75 Pound Dumb Bells (+5 pounds from last week)
Seated Triceps Extensions - 60 Pound Dumb Bell

Weighted Machine Crunches - 2 x 25 - 70 Pounds

[Old Navy]

Tuesday, September 25, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd.

Weight: 150.0

The Griffin - High Intensity Power Training Plan

Week Two, Day Two - Back and Biceps

Pull Ups - 5 x 11 (wide, narrow, biceps and hammer grip) (+5 over last week)

Seated Cable Rows - 4 x 9 - 140 pounds (+15 pounds over last week)

Lat Cable Pull Downs - 4 x 9 - 140 pounds (+10 pounds over last week)

Rack Dead Lifts - 2 x 20 - 185 pounds (+25 pounds over last week)

Bar Bell Curls - 5 x 5 - 50 pounds (I go, you go, with a partner)

Incline Dumb Bell Curls - 2 x 9 - 25 pounds (-5 pounds less than last week)

Hammer Curls - 2 x 15 - 25 pounds (same as last week)


Nice weight increases on most sets. Good pump today.

[Old Navy]

Wednesday, September 26, 2007 - Training for My Final Pro Show of the Year on November 3rd

Weight: 152.0 (After a Re-feed Day)

I have taken on a new training partner. Ed is 48, 6.0', 225 pounds. I will help him lose weight and firm his muscles and he will push me to lift heavier. Win, Win. Today we started with a non-weight training session.

Hanging Leg Lifts - 4 x 25

Push Ups - 5 x 20 (normal grip, narrow grip, hammer grip - elevated feet)

Slant Board Crunches - 4 x 25

Full Sit Ups - 2 x 25 (free-style, without hooking our feet)

Skip Rope - 100 Skips

Mat stretches (felt great)

An easy day in which to get to know each other. Tomorrow, we will do LEGS. LOL

[Old Navy]

Thursday, September 27, 2007 - Five Weeks Until My Final Contest for 2007

Weight: 152.0

The Griffin - High Intensity Power Training Plan

Week Two, Day Four - Legs

Leg Press
2 x 15 - 350 pounds (+50 pounds from last week) Personal Best
2 x 25 - 300 pounds (+50 pounds from last week) Personal Best

Hack Squats
2 x 15 - 250 pounds (+50 pounds from last week)
1 x 30 - 200 pounds (+25 pounds from last week)

Lunges (Each Leg)
2 x 9 - 200 pounds (+25 pounds from last week)
1 x 20 - 175 pounds (+25 pounds from last week)

Leg Curls
3 x 9 - 130 pounds (+5 pounds from last week)

Leg Extensions
3 x 9 - 175 pounds (+15 pounds from last week)

Donkey Press Calves Raises
3 x 25 - 225 pounds (+25 pounds from last week)

Standing Calves Raises (Body Weight + 25 Pound Dumb Bells)
3 x 25

Stairs
One step at a time speed sprints - 10 flights up, 10 flights down

My new training partner did the same number of reps for all exercises while lifting lighter weights.

[Old Navy]

Friday, September 28, 2007, Five Weeks Until My Final Contest of the Year

Weight: 151.0

The Griffin - High Intensity Power Training Plan

Week Two - Day Five

This was a non-weight training day and we focused on abs and body weight work

Hanging Leg Lifts - 4 x 25 (holding a five pound dumb bell between our feet)

Slant Board Crunches - 4 x 25 (throwing a six pound ball back and forth)

Pull Ups - 5 x 12 (I added 10 pull ups over last week)

Ball Crunches - 4 x 25

Dips 4 x 25

Push Ups 5 x 20

My new training partner is a hard worker. It was a good week.

[Old Navy]

Monday, October 1, 2007 - Five Weeks Until My Final Pro Show of the Year

Weight: 152.2

I trained solo today as my partner is out of town on business. He will be back in the gym tomorrow morning. With five weeks to go before my next contest and as I begin a modest contest cutting diet, I am focusing on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. I combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun.

Hammer Strength
Iso-Lateral Wide Chest Press
4 x 200; 4 x 220; 4 x 240
Dips 3 x 10

Iso-Lateral Super Incline Press
4 x 150; 4 x 170; 4 x 190
Dips 3 x 10

Iso-Lateral Bench Press
3 x 180; 3 x 160; 3 x 160 (whew!)
Dips 3 x 10

Peck Fly Machine
8 x 175; 8 x 190; 8 x 190
Dips 3 x 10

Triceps Pushdown
8 x 70; 8 x 75; 8 x 75
Dips 3 x 10

Decline Barbell Skull Crushers
8 x 60; 8 x 60; 8 x 60
Dips 3 x 10

Doing 180 full dips added intensity to the workout.

[Old Navy]

Tuesday, October 2, 2007 - 32 Days Until My Final Pro Show of the Year

Weight: 151.4

Today, my training partner and I continued heavy lifting with Legs and Calves. We combined each set with an abs exercise.

Legs and Calves

Smith Machine Squats
6 x 225; 6 x 250; 6 x 300
Hanging Leg Lifts
3 x 10

Leg Extensions
6 x 205; 6 x 205; 6 x 225
Hanging Leg Lifts
3 x 10

Hamstring Curls
6 x 145; 6 x 150; 6 x 150
Slant Board Crunches
3 x 10

Hip Adductors
10 x 305; 10 x 305; 10 x 305 (maximum machine weight)
Seated Bench Leg Lifts
3 x 10

Hip Abductors
10 x 305; 10 x 305; 10 x 305 (maximum machine weight)
Ball Crunches
3 x 10

Calf Extensions
6 x 225; 6 x 225; 6 x 225
Mat Sit Ups - Free (no hooking of feet)
3 x 10

Standing Calf Raises
3 x 25
Flat Mat Crunches
3 x 10

We managed to do 210 crunches between legs and calves sets. Nice abs workout as a bonus.

[Old Navy]

Wednesday, October 3, 2007 - Training to Compete
2007 FAME US Nationals & North American Championships, Miami, Florida, November 3rd
Men's Master Pro 55+ Class

Weight: 149.2

Today was designated as a non-weight training day. We did other stuff.

Full Body Weight Pull Ups - 10 x 10 (100!) - wide, narrow, biceps and hammer grips.

Skip Rope - 200 fast skips.

HITT Cardio - After a warm up, we did ten 20-second splits with 40-seconds of rest between each split at 9.5 mph speed, then cooled down.

Mat stretches - nice finisher.

[Old Navy]

Thursday, October 4, 2007 - 30 Days Until My Final Pro Show of the Year

Weight: 150.4 (After a Re-Feed)

We continued our heavy-lifting sessions today for Back and Biceps. We also combined push ups after every set.

Lat Pull Down
3 x 4 - 170 pounds
Push Ups
3 x 10

Kneeling Bench Dumb Bell Pulls
3 x 8 - 70 pound dumb bell
Push Ups
3 x 10

Seated Cable Rows
3 x 6 - 180 pounds (this was very tough)
Push Ups
3 x 10

Standing Bent Over Plate Row
3 x 8 - 100 pounds
Push Ups
3 x 10

Biceps Lat Pull Down
3 x 8 - 140 pounds
Push Ups
3 x 10

Seated Biceps Cable Curls
3 x 10 - 60 pounds
Push Ups
3 x 10

Biceps Dumb Bell Curls (21's)
2 sets - 25 pound dumb bells
Push Ups
3 x 10

Fun workout. Lots of interesting sets.

[Old Navy]

Friday, October 5, 2007 - Four Weeks Until My Pro Show

Weight: 149.4 (holding nicely)

Today my training partner and I had a recovery day and focused on abs and cardio. Tomorrow (Saturday) we will meet in the gym at 9 AM for a chest and triceps workout.

Hanging Leg Lifts
4 x 25

Machine Crunches
4 x 25

Stationary Bike
15 minutes - Moderate speed

HITT Cardio
Five 20-second speed splits, with 40-seconds rest between each. 10 degrees elevation, 10 mph speed. Plus 20-minutes of elevated tread mill with a moderate speed.

[Old Navy]

Saturday, October 6, 2007 - Four Weeks from Today - My Final Pro Show of the Year

Weight 150.0

While some good friends and fellow iron workers are competing today in Cape Cod, Pennsylvania, Atlanta and a few other places (it's a busy weekend for bodybuilding competitions), my training partner and I decided to hit the gym for an early morning workout.

Chest and Triceps

Incline Bench Dumb Bell Press
3 x 5 - 65 pounds
3 x 10 Dips

Flat Bench Dumb Bell Press
3 x 5 - 80 pounds
3 x 10 Dips

Decline Bench Dumb Bell Press
3 x 5 - 70 pounds
3 x 10 Dips

Flat Bench Cable Flies
3 x 5 - 25 pounds
3 x 10 Dips

Triceps Rope Pull Down
3 x 5 - 50 pounds
3 x 10 Dips

Triceps Biceps Pull Down
3 x 5 - 50 pounds
3 x 10 Dips

Great Pumps - Great Workout.

[Old Navy]

Monday, October 8, 2007 - 26 Days Until My Final Pro Show of the Year

Weight: 152.0 (After a re-feed day)

Today, I began a slow carb-control contest cutting diet for my show on November 3rd. I plan to bring myself below my desired contest weight and then carb up and fill out for the competition, hopefully at around 150.0 pounds. That's the plan.

Legs and Calves

Donkey Leg Press
6 x 270; 6 x 300; 6 x 350

Hack Squat
6 x 270; 6 x 300; 6 x 350

Walking Lunges
2 x 25 lunges, carrying two 25-pound dumb bells

Leg Extensions
6 x 150; 6 x 160; 6 x 180

Seated Leg Curls
6 x 130; 6 x 140; 6 x 150

Donkey Leg Press Calve Raises
3 x 25 - 275 pounds

Standing Calve Raises
3 x 25 - body weight

We left the gym, walking like a Duck!

[Old Navy]

Tuesday, October 9, 2007 - 25 Days Until My Final Pro Show of the Year

Weight: 151.2

We joined the 600 Club today. We did 600 reps in one workout.

Abs and Cardio

Hanging Leg Lifts
4 x 25

Slant Board Crunches
1 x 25 - tossing a 4 pound ball
1 x 25 - tossing a 6 pound ball
2 x 25 - tossing a 8 pound ball

Ball Crunches
1 x 25

Sit ups - No feet hooked
1 x 25

Weighted Machine Crunches
2 x 25

Skip Rope
3 x 100 speed skips

Wheeeeoooooottt!

[Old Navy]

Wednesday, October 10, 2007 - 24 Days Until My Final Pro Show of the Year

Weight: 150.4

Today we focused on back, biceps and shoulders. We combined pull ups and push ups with each set. Fun. My training partner gave me the best compliment when he said, "You know, Scott, I never used to sweat when I worked out." Ha.

Back, Biceps and Shoulders

Cable Lat Pull Down
3 x 5 - 160 pounds
3 x 5 pull ups
3 x 5 push ups

Seated Machine Rows
3 x 5 - 160 pounds
3 x 5 pull ups
3 x 5 push ups

Machine Shoulder Press
3 x 5 - 125 pounds
3 x 5 pull ups
3 x 5 push ups

Seated Dumb Bell Laterals
3 x 5 - 25 pound dumb bells
3 x 5 pull ups
3 x 5 push ups

Seated Dumb Bell Extensions
3 x 5 - 25 pound dumb bells
3 x 5 pull ups
3 x 5 push ups

Dumb Bell Shrugs
3 x 5 - 60 pound dumb bells
3 x 5 pull ups
3 x 5 push ups

I Go, You Go Bar Bell Curls
3 x 5 - 50 pound bar bell
3 x 5 pull ups
3 x 5 push ups

Machine Biceps Curls
3 x 5 - 125 pounds
3 x 5 pull ups
3 x 5 push ups

We did 120 pull ups and 120 push ups during our workout today. A nice bonus.

[Old Navy]

Thursday, October 11, 2007 - 23 Days Until My Final Pro Show of the Year

Weight: 150.4

Today my training partner and I focused on abs and cardio

Hanging Leg Lifts
4 x 25

Weighted Crunch Machine
4 x 25

Full Sit Ups - No Feet Hooked
5 x 20

HITT Cardio
5 speed splits on the tread mill with 10 degrees elevation and 10 mph speed. Fun!

Note: The Internet is amazing. I live in Birmingham, Alabama. Last night, at home, I received a phone call from Australia. The caller was hearing impaired so our "conversation" was relayed by the overseas operator. The gentleman typed in his comments and questions, the operator read me the text, I responded, she typed my response and relayed it to the caller. He said he called to say that he followed my journal on my web site and was moved to let me know how it has influenced him with his own training. We "spoke" for about 10 minutes and then I suggested we continue our conversation via email, to save him the expense of the overseas call. He said he would, but he just wanted to let me know, personally, how I have helped him. How cool is that?

I run a Distance Personal Training service, providing training plans and diets to client-athletes in California, Wyoming, Indiana, Florida, Colorado, Massachusetts, Alabama, Georgia, Washington, DC, Canada, Hong Kong, China and Baghdad, Iraq. My clients have all come to me through my web site www.BodyBuildingSenior.com. As I said at the start of this piece, the Internet is amazing.

[Old Navy]

Friday, October 12, 2007 - Three Weeks Until My Final Pro Show of the Year

Weight: 151.0 (After a Re-Feed Day)

My training partner is out of town, so I took the day off for rest and recovery. Tomorrow (Saturday), I am meeting one of my Distance Personal Training clients at the gym to go over his new training plan. I will do a chest and triceps workout with him. I'm feeling great. I'm looking hard and lean. I believe I will come in my best ever on November 3rd in Miami.

[Old Navy]

Saturday, October 13, 2007 - 20 Days Left to Train for My Final Pro Show of the Year.

Weight: 150.4

Today I met one of my Distance Personal Training clients in the gym for a one-on-one workout. Normally, Damon trains in the afternoon at another gym with training plans I provide. At least once a month, we workout together so I can check on his progress and provide feedback.

Chest and Triceps

Bar Bell Bench Press
3 x 5 - 215 pounds
3 x 10 - Dips

Incline Bar Bell Bench Press
3 x 5 - 175 pounds
3 x 10 - Dips

Decline Bar Bell Bench Press
3 x 5 - 205 pounds
3 x 10 - Dips

Dumb Bell Bench Fly's
3 x 5 - 55 pound dumb bells
3 x 10 - Dips

Triceps Rope Pull Down
3 x 10 - 88 pounds
3 x 10 - Dips

Decline Bench Bar Bell Skull Crushers
3 x 10 - 85 pounds
3 x 10 - Dips

Incline, moderate speed Tread Mill
20 minutes

We both enjoyed this workout. Damon weighs about 25 pounds more than me, but we worked the same weights. He is 42.

[Old Navy]

Monday, October 15, 2007 - 19 Days Until the 2007 FAME North American Championships, Miami, FL

Weight: 151.0

My training partner will return tomorrow. The saying goes, "Real Men Squat On Monday." So, I did.

Legs and Calves

Leg Press
4 x 5 - 350 pounds

Hack Squat
4 x 5 - 350 pounds

Leg Extensions
4 x 5 - 200 pounds

Hamstring Curls
4 x 5 - 130 pounds

Hip Adduction
4 x 10 - 305 pounds

Hip Abduction
4 x 10 - 305 pounds

Donkey Press Calve Raises
4 x 25 - 200 pounds

Standing Calve Raises
4 x 25 - Body Weight

Kick Butt Legs Workout!

[Old Navy]

Tuesday, October 16, 2007 - 18 Days Until the 2007 FAME North American Championships, Miami, FL

Weight: 150.8

My training partner and I had a non-weight training workout, a real heart pumper.

Hanging Leg Lifts
8 x 25 (200 reps)

Alternating Unsupported Sit Ups and Crunches
8 x 25 (200 reps)

Skip Rope
3 x 100 (300 reps)

Cardio
30 minutes of 10 degree elevated, 4.5 speed Tread Mill - Power Walk

[Old Navy]

Wednesday, October 17, 2007 - 17 Days Until My Final Pro Show of the Year

Weight: 150.6

We didn't do that many exercises today, but, what we did do Rocked!

Back and Biceps

Duel Pulley Rows
4 x 5 - 70 pounds

Dead Lifts
4 x 5 - 200 pounds

Weighted Pull Ups
4 x 5 - 25 pound plate strapped

"I Go, You Go" Barbell Curls
4 x 5 - 70 pounds

Preaches Curls
4 x 5 - 60 pounds

Stair Climber
20 minutes - moderate speed

Elliptical
20 minutes - moderate tension and elevation

[Old Navy]

Thursday, October 18, 2007 - 16 Days Until My Final Pro Show of the Year

Weight: 150.6 (Holding)

Today my training partner turned 48, so we celebrated with HITT Cardio.

Hanging Leg Lifts
3 x 25
1 x 25 holding a 5-pound dumbbell between our feet

Slant Board Crunches
2 x 25

Ball Crunches
2 x 25

Flat Mat Stretches
Heavenly

HITT Cardio
5-minute warm up
5-20 second splits at 10 degree elevation, 10 mph speed, 40-seconds rest between splits
20-minute cool down, moderate elevation and speed

Two other athletes wanted to try HITT Cardio, so I marched the three of them, including my training partner, through their paces. We drew a small crowd of cheerers as the four of us went through the splits. The 22 year-old nearly puked. LOL

[Old Navy]

Friday, October 19, 2007 - Two Weeks Until My Final Pro Show of the Year

Weight: 149.2

We focused on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. We combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun.

Hammer Strength
Iso-Lateral Wide Chest Press
4 x 5 - 240 pounds
Dips 3 x 10

Iso-Lateral Super Incline Press
4 x 5 - 160 pounds
Dips 3 x 10

Iso-Lateral Bench Press
4 x 5 - 150 pounds
Dips 3 x 10

Peck Fly Machine
4 x 5 - 75 pounds
Dips 3 x 10

Triceps Pushdown
4 x 5 - 75 pounds
Dips 3 x 10

Decline Barbell Skull Crushers
4 x 5 - 60 pound barbell
Dips 3 x 10

Doing 180 full dips added intensity to the workout.

Cardio - 30-minutes on the tread mill, 5% elevation, 5 mph speed.

[Old Navy]

Friday and Saturday, October 19-20, 2007 - Atlanta

I drove from Birmingham, Alabama to Atlanta, Georgia on Friday afternoon. After spending a pleasant evening with a fellow competitor and friend, Melt Harrell, I arrived the next morning at Atlanta Fitness, an old-school, spartan gym located in Tucker, Georgia, a suburb of Atlanta, to meet with Alan Bailey, a natural Pro bodybuilder and outstanding poser.

Alan owns "Muscle Elements" (born2train@hotmail.com) and in addition to being a world-class bodybuilder, he trains men and women for their competitions. I asked Alan to help me with my posing for my next contest in two weeks. We worked on transitions, positions and timing. After our two-hour session, I was very tired and very happy. I will present better at the FAME North American Championships in Miami on November 3rd, thanks to Mr. Bailey.

Monday, October 22, 2007 - 12 Days Until My Final Pro Show of the Year

Weight: 149.2 pounds

Legs, Calves and Cardio

Rack Squats
4 x 8 - 225 pounds

Leg Extensions
4 x 8 - 170 pounds

Hamstring Curls
4 x 8 - 140 pounds - negative pressure

Walking Lunges
2 x 25 steps - carrying 30 pound dumb bells

Seated Calves Press
3 x 25 - 175 pounds

Standing Calves Press
3 x 25 - body weight

Stationary Bike
25 minutes - 85 rpm, 8-12 level

It was a great way to start the week.

[Old Navy]

Tuesday, October 23, 2007 - 11 More Days!

Weight: 148.2 pounds

Abs and Cardio

Hanging Leg Lifts
8 x 25 - 200 reps

Slant Board
2 x 25 Crunches - 50 reps
1 x 25 Sit Ups - 25 reps
1 x 50 Crunches/Sit Ups - 50 reps

Ball
2 x 50 Crunches - 100 reps

Skip Rope
1 x 300 - 300 reps

We did a total of 725 reps. Sweet

Cardio
25 minutes of tread mill, 12 degree angle, 4.0 speed.

A good session. Fun stuff.

[Old Navy]

Wednesday, October 24, 2007 - 10 Days!

Weight: 147.0 pounds

I didn't even say, "Good Morning," to my training partner. I just said, "Lets get to work!" And we did. We combined push ups, pull ups or dips with each exercise. His comment at the end of the session, "That was a great workout." It was.

Lat Pull Downs
3 x 5 - 150 pounds
Push Ups
3 x 10

Seated Cable Rows
8 x 8 - 110 pounds
Push Ups
8 x 10

Incline Barbell Press
3 x 5 - 150 pounds
Dips
3 x 10

Dumb Bell Bench Press
8 x 8 - 50 pound dumb bells
Dips
8 x 10

Lateral Raise
2 x 5 - 25 pound dumb bells
Pull Ups
2 x 10

Dumb Bell Shrugs
4 x 8 - 65 pound dumb bells
Push Ups
4 x 10

Biceps Curls
2 x 5 - 35 pound dumb bells

Machine Preacher Curls
4 x 8 - 100 pounds

Triceps Press Down
2 x 5 - 65 pounds
Push Ups
2 x 10

In addition to the weight training, we did 170 push ups, 110 dips and 20 pull ups. Sweet.

[Old Navy]

Thursday, October 25, 2007 - Nine Days!

Weight 146.6 (Perfect. I will carb up next week to 150.0)

Abs and Cardio

Hanging Leg Lifts
4 x 25

Pull Ups
5 x 10 (Wide, narrow and hammer grip)

Slant Board Crunches
1 x 25 - Tossing a 6 pound ball
1 x 25 - Tossing an 8 pound ball

Weighted Machine Crunches
2 x 25 (Two machines)

Cable Rope Pull Down Kneeling Crunches
2 x 25 - 50 pounds

Skip Rope
1 x 200 Speed skips

HITT Cardio
25 minutes - Five speed splits, 12 degree incline, speed 10

Great Workout. Tomorrow I'll do a final Legs workout before my contest on November 3rd.

[Old Navy]

Friday, October 26, 2007 - One Week!

Weight: 147.0

Legs and Calves

Smith Machine Squats
1 x 5 - 275 pounds
1 x 5 - 275 pounds
1 x 5 - 300 pounds - Personal Best

Leg Press
4 x 8 - 250 pounds

Leg Extensions
4 x 8 - 150 pounds

Hamstring Curls
4 x 8 - 100 pounds

Donkey Press Calves Raises
3 x 25 - 250 pounds

Standing Calves Raises
3 x 25 - Body weight

Cardio
20 minutes on the tread mill with moderate speed and moderate elevation.

This was my last Legs workout before my contest in one week. I will return to the gym tomorrow to do 60-minutes of cardio. Next week, I'll train on Monday, Tuesday and Wednesday only.