Training For My First Natural Pro Masters Contest at 64 [Forum Archive]

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Training For My First Natural Pro Masters Contest at 64

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Posted by: Old Navy

Training For My First Natural Professional Masters Contest at 64

My name is Scott "Old Navy" Hults. I am a retired U.S. Navy Captain. I got the nickname, "Old Navy" from my fellow gym rats while I was preparing to enter my first bodybuilding contest in 2004 at the age of 61. My training was intense. The guys would say things like, "Hey, Old Navy, slow down man, take it easy, you aren't that young anymore." What they didn’t understand was, to me, age is a statistic not a burden. Nevertheless, I like the nickname so I kept it.

In March of 2005, after training for 10 months, I entered my first competition, a non-tested NPC event. In the following 21 months I entered 15 more tested and non-tested contests, winning 31 weight, height and age class trophies, including the 2006 FAME WNSO Men's Masters 60+ World Championship in Toronto in June, and at 63 years of age, my Masters Pro Card at the 2006 NGA National Bodybuilding & Figure World Championships in Georgia in September and a second Masters Pro Card at the 2 006 IDFA Canadian Classic II in Toronto in November 2006. Along the way, www.Bodybuilding.com named me “Amateur Bodybuilder of the Week” in 2005 www.bodybuilders.com/hults.htm and “Over 40 Amateur Bodybuilder of the Week” in 2006 www.bodybuilders.com/scotth.htm.

My first Journal, "Training for My First Body Building Competition at Age 61," chronicled my 10 months of training to enter my first contest and five other contests I entered that year, the last one in July 2005.

My second Journal, "Training for My Second Year of Competition at Age 62," covered my training and contests from December 2005 through the 2006 FAME WNSO Body Building and Fitness World Championships in June.

My third Journal, “Training For My Master Pro Card at 63,” started on June 26, 2006, as I began training to earn a Natural Pro Master Card by the end of the year. Mission Accomplished.

Today, I begin a new Journal: “Training For My First Natural Professional Masters Contest at 64”

I will enter my first Natural Professional Masters competition, the 2007 NGA Pro/Am in Duluth, Georgia 46 weeks from now. This is the show where I won my first Masters Pro Card. I will then continue training to enter the 2007 IDFA Canadian Classic III in Toronto six weeks later; at the same venue where I won my second Masters Pro Card this year.

I stepped onto the stage in Toronto at the Canadian Classic II weighing 141 pounds. I entered this contest about three pounds fuller than any other contest I entered in 2006.

My goal for my first Pro Show is to compete somewhere between 150 and 155 pounds. This is the challenge. I will focus on heavy lifting with fewer reps in order to add size. Of course, I will intersperse this with endurance work and maintenance work (hardening) along the way.

So, here goes.

Monday, November 13, 2006

My training partner, Bruce, who is training to enter his first bodybuilding competition next April, and I began a four-week Escalation Density Training (EDT) with HITT Cardio plan. Sean “Sully” Sullivan, from Cape Cod, Massachusetts, developed this excellent program. He is my “Distance Training” Coach.

Escalation Density Training (EDT) with HITT Cardio
A Four-Week Workout Plan

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Procedure

Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.

NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.

Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.

You train four days per week using a three way split and rotate in order.

Example:

Day #1 workout A

Day #2 workout B

Day #3 workout C

Day #4 workout A

The following week start where you left off with workout B and repeat the cycle:

Day #1 workout B

Day #2 workout C

Day #3 workout A

Day # 4 workout B

Workout A: Chest & Back

First 15-minute time limit

A1- Incline press

A2- Medium grip pull down
(5-minute rest)

Second 15-minute time limit

B1- Dips

B2- Cable rows
(5-minute rest)

Third 15-minute time limit

C1- Hammer Machine Incline

C2- Hammer Machine rows
(5-minute rest)

Workout B: Legs

First 15-minutes time limit

A1- Leg Press

A2- Leg Curl
(5-minutes rest)

Second 15-minutes time limit

B1- Leg Extensions

B2- Seated Leg curls
(5-minutes rest)

Third 15-minutes time limit

C1-Seated calve raises

C2- Standing calve raises
(5-minutes rest)

Workout C: Arms and Delts

First 15-minutes time limit

A1- Incline dumb bell curls

A2- Seated shoulder extensions
(5-minutes rest)

Second 15-minute time limit

B1- Preacher curls

B2- Press downs
(5-minutes rest)

Third 15-minutes time limit

C1- Lateral Raise

C2- Bent Lateral Raise
(5-minuetes rest)

Do cardio five days per week.

On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes. On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.

Advanced HITT Cardio Workout

Begin each cardio session with a five minute warm-up

After the warm-up do the following:

20 seconds sprint and 40 seconds at a reduced level – five intervals

Use 9 – 12% incline @ 9-12 mph

Add one minute (20/40) per week until you reach 10 intervals

After the sprints, do 25 minutes on a different machine (do 15 minutes on workout days)

Diet: two low carb days and one refeed day.

Pre workout days and pre cardio days, take two scoops of Glutamine

Optional Meal Replacement: 2 scoops of a whey protein shake

Low Carb Meals: Two Days Of This Plan

Meal 1: 6 egg whites with 1 yolk, two scoops of a whey protein shake + ½ grapefruit

Meal 2: 6oz turkey/fish/chicken + 3 cups vegetables

Meal 3: 6oz turkey/fish/chicken + 3 cups vegetables

Meal 4: 6oz turkey/fish/chicken + 3 cups vegetables

Meal 5: 6oz turkey/chicken + 3 cups lettuce

Refeed Meals: One Day of This Plan (then go back to Low Carb Meals)
Meal 1: 6 egg whites with 1 yolk, two scoops of a whey protein shake + ½ grapefruit

Meal 2: 6oz turkey/fish/chicken + 3 cups vegetables

Meal 3: 6oz turkey/chicken + 3 cups vegetables

Meal 4: 6oz turkey/chicken + 3 cup vegetables

Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup vegetables

Today, My training partner, Bruce and I did workout “A”, Chest and Back. We have added a new wrinkle to our training. Each rep of each set is squeezed and held at the “top” for one or two seconds, than lowered slowly. This adds to the intensity of the set. For the next four weeks, we are going heavy and hard. We want to fail at the end of each set. This is a period of growth for the two of us.

I have added two new supplements to my regimen: Muscletech’s Leukic as a pre-workout supplement and Anator P70 as my post workout shake. I will also add a Beverly Mass Maker shake to my daily diet during this lean mass gain period.

My contest weight on stage at my last show (11/4) was 141. I began today at 148 after a week of “eating.” It’s amazing how quickly you can add weight when you eat the “wrong” food. I finished the last of the bread pudding last evening.

Posted by: Old Navy

Tuesday, November 14, 2006

Today Bruce and I dedicated our training to pull ups, calve raises and cardio. We did 10 sets of 5 reps of wide grip, medium grip and hammer grip pull ups. We did each rep very slowly, pausing at the top and squeezing the lats and back muscles for a two count before slowly lowering. For the 10th set, we strapped on a 25 pound plate and did five medium grip slow pull ups, pausing at the top and squeezing before lowering. We rested about one minute between sets. We next headed for the calve machine, where we did three sets of 25 reps at a weight of 130 pounds. Again, we paused at the top of each rep to squeeze our calve muscles. After each seated set, we did 25 standing calve raises, squeezing at the top of each rep. Then we did a HITT Cardio session. After warming up at 10 degrees elevation at 4.5 mph speed, we did with five 20-second splits at 10 mph speed. We completed the HITT with a moderate 15 minute stationary bike ride. We ended our workout in the studio where we did some stretching.

Posted by: Old Navy

Wednesday, November 15, 2007

Bruce and I continued our Escalation Density Training (EDT) with Workout "B," Legs.Before we did our first 15-minute session, we warmed up on the stationary bike for 15 minutes. We started at a level of 10 and increased it by two levels every two minutes until we reached level 16. Then we backed off, lowering the levels by two every minute. We kept out speed up throughout the ride. This warmup drew blood to our quads and hams, so we were "ready" to hit the first exercise, Leg Presses. We alternated Leg Presses with Leg Curls. We went heavy and slow and squeezed at the top of each set. We completed four sets of 8-10 reps each in the first 15 minutes. After a five minute rest, we did the second 15-minutes, Leg Extensions and Seated Leg Curls. Back and fourth for four sets of each. Since we did calves yesterday, after another five-minute rest, we did Leg Adductions and Leg Abductions for the last 15 minutes. We finished the workout with 40 slow-squeeze crunches on a slant board.

Posted by: Old Navy

Thursday, November 16, 2007

Today we did Workout "C" of EDT, Arms and Delts. The first 15-minuets, we did four sets each of incline dumbbell curls and seated shoulder extensions. The second 15-minuets, we did four sets each of preacher curls and triceps press downs. And the third 15-minutes were spent on lateral raises and bent over lateral raises. We did between 8 and 10 reps of every exercise, pausing at the top of each to hold and squeeze before lowering the weight. We went to failure on the fourth set of each exercise. We ended our session with a 20-minute moderate tread mill session. I'm still holding the six pounds I added since my last contest on November 4. But the 147.0 pounds is hard and I still have plenty of vascularity. I'm eating a lot more "clean" food.

Posted by: Old Navy

Friday, November 17, 2007

Escalation Density Training calls for four weight-training workouts per week: Workout A, Workout B, Workout C and then Workout A. On Monday, we start with Workout B, then C, A, B., etc. With this plan, you wind up doing the same body parts once in one week and then twice the next week. Today we did Workout A again, Chest and Back. We went heavier with fewer reps than we did on Monday. We also changed up the equipment. On Monday, we did machine incline press. Today, we did barbell incline press. On Monday we did straight bar medium grip pull downs, today, cable pull downs. On Monday, our dip were without extra weights. Today, we strapped on a 25 pound plate and did the same number of reps as Monday. On Monday, we did wide grip cable rows. Today we did narrow grip cable rows. Instead of hammer machine incline, we did decline bench press and instead of hammer machine rows, we did slow pull ups with a hold and squeeze at the top of each rep. All cool stuff. Great workout. We had to skip HITT Cardio, because of time. I may go to the gym over the weekend to make up the lost HITT. Or, maybe I'll just watch football on TV.

Posted by: Old Navy

Monday, November 20, 2007

I thought I had 45 weeks until my first Master Pro Show. I went to the NGA web site yesterday where they have now posted the 2007 Schedule. My first show will be September 8 in Atlanta, the NGA Pro-AM World Cup, 42 weeks from now. My second Master Pro show will be the IDFA Canadian Classic III in Toronto in early November and my third Show will be the NGA National Night of Champions Pro Master and Pro Figure in Houston, Texas on November 17th. So now, I'm pretty well set on three Pro Shows in 2007. I'm still thinking about a warm up show as an amateur in August, maybe the NPC Alabama State Championship. It depends on my training and where I am in contest prep by then.

Bruce is training for his first Master contest in April. Today we trained like the contest is in 30 days. We had a kick butt legs workout. This was Workout "B" of EDT. We did squats and leg curls; leg extensions and walking dumbbell lunges; standing and seated calve raises. Each rep of each exercise was done to a 1 - 4 count, one count up and four counts down. We held each rep for a flex/stretch at the top. My squat weight was 260 and Bruce did 300

Posted by: BoneCrusher

Looking good Old Navy ... great gallery shots. You provide insperation for us all.

Posted by: Old Navy

Thanks, BoneCrusher. I'm looking forward to competing in Houston at the NGA Pro Masters next November.

Tuesday, November 21, 2007

Bruce and I limped into the gym today. Our legs were still waisted from yesterday's EDT training. Today we hit Workout "C", Arms and Delts. Our three 15-minute couplets included: seated dumbbell curls + shrugs; barbell curls + seated triceps press downs; standing lateral raises + bent over lateral raises. Each rep of each set was performed slowly, with a squeeze at the top, then lowered slowly for negative effect. Fun stuff.

Posted by: PWGriffin

I know you....You work out at golds on 280 no? I'm from hoover...and workout at golds periodically...

Posted by: Old Navy

Yep, "PW", you found me. LOL. Last year at Gold's Gym I trained Dave Gallahan, Jr., a 6' 2" 210 pound natural athlete to enter his first contest, the 2006 NPC Atlantic USA in Atlanta. He placed 1st in Men's Novice and 2nd in the Open Light Heavyweight class. Dave is a Birmingham Police Officer. Now I am training Bruce Ovitt, a 40 year-old natural novice who will enter his first Master Competition next April. We work out five days a week at Gold's on 280, a nice training facility. The next time you are there when I am, please come over and say "Hey." If I see you first, I'll say "Hey."

Posted by: DOMS

When I grow up, I want to be like you.

Posted by: PWGriffin

Quote:

Originally Posted by Old Navy

Yep, "PW", you found me. LOL. Last year at Gold's Gym I trained Dave Gallahan, Jr., a 6' 2" 210 pound natural athlete to enter his first contest, the 2006 NPC Atlantic USA in Atlanta. He placed 1st in Men's Novice and 2nd in the Open Light Heavyweight class. Dave is a Birmingham Police Officer. Now I am training Bruce Ovitt, a 40 year-old natural novice who will enter his first Master Competition next April. We work out five days a week at Gold's on 280, a nice training facility. The next time you are there when I am, please come over and say "Hey." If I see you first, I'll say "Hey."

sure no prob

What times are you guys in there?

Oh and be careful about training people there and not working there. I'm sure they frown on that.

I might actually go to work at the new facility they are building in vestavia.

Posted by: Old Navy

Thanks, DOMS. Hey, PW, yep, they do frown on training someone without wearing the Gold's uniform. I consider Bruce my training partner. From time to time other members ask me for advice on form or working a body part, but Bruce "trains" with me. I have no other "clients" at Gold's. The difference is that I'm not standing next to Bruce being his rep counter or pin pusher. I do the same work as Bruce. I just "lead" the workout...and I make him load the weights. LOL We train Monday-Friday from 6:15 - 8 AM.

Wednesday, November 22, 2007

42 years ago today, I was sitting in my car in the parking lot at Long Beach City College in California, studying for a 1 PM test when I heard the news flash on my radio that President John F. Kennedy was shot while riding in a motorcade in Dallas, Texas. I didn't go to class. That event had a profound effect on me and millions of others that day. It will always be one of those, "Where were you when..." moments.

Today, Bruce and I did EDT Workout "A" Chest and Back. Our three 15-minute back-and-forth couplet's included four sets of: machine incline press (I failed at 150 pounds and Bruce at 180) and cable pull downs (160 pounds); weighted dips (25 pound plate) and wide grip cable rows (160 pounds); incline dumbbell flies (35 pounds) and flat bench dumbbell press (60 pounds). We held each rep at the top and lowered it slowly (4 or 5 count). We ran out of time for cardio and we are taking tomorrow off (Thanksgiving in the U.S.). We will pick up our EDT workout on Friday.

Posted by: Old Navy

Friday, November 24, 2007

After Bruce and I compared Thanksgiving meals (he pigged out much more than I did), we got to work. We met at 7:30 instead of 6:30, since I have the day off. Bruce went to his office after our workout (that's what owners of companies do, I guess). We did EDT Legs today. Squats, prone ham curls, extensions, seated ham curls, seated calve raises and standing calve raises. We did four sets of 8 -12 reps of each, heavy and slow, squeezing and holding at the top of each rep. Bruce said I was killing him...I was. After he left for his office, I stuck around to do 30 pull ups, 30 hanging leg raises and a HITT Cardio session. I burned off a lot more of my dinner last night than Bruce did. But, whose counting?

Posted by: Old Navy

Monday, November 27, 2006

I went to the gym on Saturday to do EDT Arms and Delts. After my Thanksgiving fête, I couldn't stay away from the gym over the weekend. There were about a half-dozen of us 'crazies' at Gold's. Today, Bruce and I did EDT Chest and Back. We worked each set to failure, going heavier each time. This is nuts. We did make a few changes: instead of dips, we did elevated feet push ups and instead of incline machine press, we did decline dumbbell presses. We ended the session with pull ups and hanging leg raises.

Posted by: Old Navy

Tuesday, November 28, 2006

Today was EDT Leg day, and was it ever. Bruce hates me. Hee, hee, hee. The name of the game today was slow and heavy, with a squeeze at the top of each rep. Bruce kept giving me dirty looks as I upped the weights. But, to his credit, he sucked it up and did the work. After that, I rewarded him with a posing session in the studio. We worked on symmetry turns, side chest and front double biceps. Bruce is starting to look like a bodybuilder. Bruce has the best of both worlds, a Training Partner and Personal Trainer. We work well together.

Posted by: Old Navy

Wednesday, November 29, 2006

Bruce and I did EDT Arms and Delts. We are winding down this program and are trying to maximize each workout by lifting slow and heavy. Today we did slow incline dumbbell curls, slow seated shoulder extensions, holding at the top with a squeeze, preacher curls slowly, with added fast pump reps with each set, slow press downs, standing lateral raises and bent over barbell rows. We ended with pull ups, hanging leg raises and a practice posing session. Bruce and his family are heading to New York for a long-weekend so I will be training solo on Thursday and Friday.

Posted by: Old Navy

Thursday & Friday, November 29 & 30, 2006

When I arrived at the gym this morning, I made the decision not to do an EDT workout. My training partner, Bruce, is away for a few days with his family and since we are at the heaviest lifting stage of EDT, I didn't want to do sets without my spotter. Bruce and I know how to support each other while training with this rigorous program. I didn't want to ask someone else to spot me. So today and tomorrow I am doing cardio, stretching, posing, pull ups and abs work. Bruce and I will resume EDT next week for the final time. The following week, we will begin a four-week Power Workout plan that my Coach, Sean "Sully" Sullivan wants me on. And after that, Sully will have me on Hypertrophy Strength Training (HST). It's going to be a Merry Christmas. As my training partner and trainee, Bruce works whatever program I'm on. He is training for his first Masters competition next April and is tracking well.

Posted by: Old Navy

Monday, December 4, 2006

After two easy days (Thursday & Friday) and a do-nothing-but-watch- college-football weekend, it was great to get back to a hard EDT workout. Today was Workout "A," Chest & Back. Bruce is returning from New York today, so we will work Legs tomorrow. I did heavy and slow incline machine presses, medium grip pull downs, weighted dips, seated cable rows, flat bench dumb bell presses and instead of Hammer machine rows, I substituted slow pull ups. A great workout. I added a short cardio session and hanging leg lifts for Abs.

Posted by: Old Navy

Tuesday, December 5, 2006

Ow, ow, ow. EDT Legs today, without my training partner. Bruce didn't make it, so I did Legs alone. I used a spotter for my squats, just to train safely. I did four sets of eight reps for every exercise. Heavy and slow, with a squeeze at the top of the lift. Squats were deep at 220 pounds, leg curls at 130, extensions at 130-150, sitting ham curls at 90-100, sitting calve raises at 150 (3 sets of 25) and standing calve raises were weighted, holding a 35 pound plate (3 sets of 25). I did abs work and some stretching after this session. I weigh 153.8 today, up 12.8 pounds since my last show on November 4. I'm still hard, lean and vascular, much to my surprise.

Posted by: BoneCrusher

You're doing great things here ON. The work you do helps to keep up the motivation for us all

Posted by: P-funk

will you be posting any photos? How many more weeks left?

Posted by: Old Navy

Bone Crusher, thanks man for your encouragement. As we all do, I'm working this one rep at a time.

P'Funk, my first Master Pro show, the NGA ProAm World Championship is on September 8, 2007 in Atlanta. I may do a warm-up show the week before, the 2007 NPC Alabama State Championship.
I have a photo gallery on my web site: www.BodyBuildingSenior.com.

Wednesday, December 6, 2006

Bruce came into the gym today, rather sheepishly. My training partner returned from a family visit in upstate New York, where this bodybuilder-in-training spent most of the last five days with his face in a food trough. Four hotdogs in one sitting, home made fudge sauce smothering ice cream, etc. I'm so darn jealous. But, he did come in with a new determination to get back on track. His first competition is the first week of April. Today we did a very hard EDT Arms and Shoulders workout. We did four sets of 10 or more reps of seated biceps dumbbell curls (30's), slow push downs (110), seated shoulder extensions - slow with a squeeze at the top (20's & 25's), preacher curls (I did 125, Bruce did 140), standing lateral raises (20's & 25's) and upright rows (90's). We also did 25 hanging leg raises and a moderate cardio session on the tread mill. We are back on track.

Posted by: Old Navy

Wednesday, December 7, 2006 - "Remember Pearl Harbor!"

Bruce and I are winding down from Escalation Density Training (EDT). One more day of EDT Legs tomorrow and we begin a new four-week program on Monday, called Widow Maker Power Workout, a new plan devised by a very cruel Coach and Friend, Sean "Sully" Sullivan, of Cape Cod, Massachusetts. Sully's new plan Rocks! I can't wait...Bring It On! I'll lay it out for you on Monday.

Meanwhile, today was EDT Chest and Back. Bruce and I did our three 15-minute two-exercise groups heavy and slowly. For Incline press we did dumbbell flies (25's-30's-35's-45's), medium grip pull downs (100-110-120-140), weighted dips (45 lb plate for Bruce, 25 lb plate for me), cable rows - slow and squeezed 120-140), hammer machine incline (90-110-140-180). I could only do two reps at 180 and Bruce managed four. Instead of hammer machine rows, we substituted pull ups: hands away grip, hammer grip and wide grip. We "posed" the body part we were working on between each set and ended a very good session in the studio with a practice posing session.

Posted by: Old Navy

Friday, December 8, 2006

Bruce and I wound-down EDT Training this morning with a moderately hard Legs workout. On squats, Bruce managed a set of 6 X 300. Really cool. I did 6 x 250 that set. We also did four sets of 8-10 reps of leg curls (Bruce 170, me 140), extensions (130 - 110), seated leg curls, (110 - 90), adductors and abductors and seated and standing calve raises (three sets of 25 each at 150 pounds) We posed our quads, hams and calves after each set. On Monday, we begin Widow Maker Power Workouts. Today I weighed 154.4, the exact weight at which I began training for my first competition in June of 2004. The 154.4 pounds looks a lot different on me now. LOL

Posted by: Old Navy

Widow-Maker Power Workout – A Four-Week Plan

The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise.

Here is the Plan:

Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch or Pose the working muscle between sets for 20-30 seconds.

Day 1:
Incline Bench Dumbbell Press – 6 x 6, 1 X 20
Flat Bench Dumbbell Press – 6 x 6, 1 X 20
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4
Heavy Laterals – 3 x 8
Press Down – 4 x 10
Decline Dumbbell Extensions - 4 X 8

Day 2:
Leg Press – 6 x 6, 1 X 40
Squats – 6 x 6, 1 X 30
Hack Squat – 6 x 6, 1 X 20
Leg Curl s– 5 x 8
Leg Extensions – 4 x 10

Day 3:
Reverse Grip Barbell Row – 6 x 6, 1 X 20
Medium Grip Pull Down – 6 x 6, 1 X 20
Dead Lifts – 6 x 6, 1 X 30
Barbell Curls – 4 x 6
Preacher Curls – 4 x 10

Day 4:
Lunges - 6 X 6, 1 X 20
Seated Leg Curls - 6 x 6
Wide stance Squats (feet out wide, toes pointed out) - 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts - 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 X 6

Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

Do Cardio on off days from weights, 20 minutes of HITT or intervals. Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 being interval or HITT.

Monday, December 11, 2006

Well, Bruce and I did Day 1 today and we survived. Barely. Bruce’s body weight is 203 pounds, mine is 155.

Day 1:

Incline Bench Dumbbell Press – 6 x 6, 1 X 20

I did 45’s; Bruce did 55’s for the 6 x 6
I did 35’s; Bruce did 45’s for the 1 x 2

Flat Bench Dumbbell Press – 6 x 6, 1 X 20

I did 55’s; Bruce did 65’s for the 6 x 6
I did 45’s; Bruce did 55’s for the 1 x 20

High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4

Bruce and I each did 4 sets of 4 reps, slowly with a squeeze, using 40 pounds

Heavy Laterals – 3 x 8

I did 25’s; Bruce did 30’s

Press Down – 4 x 10

Bruce and I each did 4 sets of 10 reps, slowly with a squeeze, using 65 pounds

Decline Dumbbell Extensions - 4 X 8

I did 30’s; Bruce did 20’s (my triceps are stronger for now)

We ended our first session with 3 sets of 10 rep pull-ups and 2 sets of 25 hanging leg raises and a moderate stint on the treadmill.

It took us 60 minutes to complete the Widow Maker portion of the workout and another ? hour to do pull ups, abs and cardio.

We charted our weights for the Widow Maker so we can see where we need to start each time. We were both pumped and beat after this workout. Love it!

Posted by: Old Navy

Tuesday, December 12, 2006

Widow Maker Power Workout - Day 2

I remember, not so long ago, saying the Advance GH/HITT Cardio plan gave us the best (read hardest) Legs workout we had ever done. Not so any more. Widow Maker Legs Day is a killer, aptly named, the Widow Maker.

Since this was the first Legs day of the four week plan, my training partner, Bruce, and I decided to go easy on the weights. Here are the exercises and our lifts:

Leg Press 6 X 6 - Bruce and I each did 450 pounds (10 plates)
Leg Press 1 X 40 - Bruce and I each did 200 pounds (2 45's and a 10 on each side)

Squats 6 x 6 - Bruce and I each did 200 pounds
Squats 1 x 30 - Bruce and I each did 100 pounds

Hack Squats 6 x 6 - Bruce and I each did 200 pounds
Hack Squats 1 x 20 - Bruce did 120 pounds and I did 100

Leg Curls 5 x 8 - Bruce did 125 pounds and I did 110

Leg Extensions 4 x 10 - Bruce did 175 pounds and I did 160

It took our full workout to get through this regimen. Tomorrow is an off day from weights and we will focus on abs, pull ups, calves and cardio.

Posted by: Old Navy

Wednesday, December 13, 2006

Today, the Widow Maker gave Bruce and I a break. We didn’t lift weights. We couldn’t lift if we wanted to. We ache too much from Day 1 & Day 2. We will pick up Day 3 tomorrow. Our workout today focused on abs, calves, pull-ups and cardio.

As you know this Journal is called, “Training For My First Master Pro Contest at 64.” One of the three Pro Shows I am going to do this year is the IDFA Pro Classic on November 3rd in Toronto.

Shaun Campbell, President of the IDFA runs a great drug-free Federation. He recently announced the IDFA schedule for 2007:

International Drug Free Athletics (IDFA), http://www.idfa.ca

IDFA TORONTO CLASSIC
Natural Bodybuilding, Fitness & Figure Championships
June 2, 2007
Toronto, Canada
*IDFA Pro-Qualifier
*5 years drug free

IDFA CANADIAN CLASSIC III
Natural Bodybuilding, Fitness, Figure & Urban Dance Championships
November 3, 2007
Toronto, Canada
*IDFA Pro-Qualifier
*5 years drug free

IDFA PRO CLASSIC
Professional Natural Bodybuilding & Figure Championships
November 3, 2007
Toronto, Canada
*Open to Pros of all natural organizations
*5 years drug free

I had a great time at the IDFA Canadian Classic II on November 4th. The venue was superb and the men and women athletes highly competitive. The show moved quickly and the audience was very enthusiastic. Backstage was roomy and the facilitators helpful. I strongly recommend if you are looking for a fun, interesting and competitive contest, come to Toronto in June for the IDFA Toronto Classic or in November for the IDFA Canadian Classic III. I’ll be there for sure, competing in the IDFA Pro Classic.

Posted by: Old Navy

Thursday, December 13, 2006

This is Sick! Day 3 of the Widow Maker Power Workout is as tough as Day 1 and 2. And from the looks of it, Day 4 tomorrow isn't going to be any easier. Picking a good weight and keeping it the same for all the sets in an exercise is hard. We are failing by the fourth set and are flailing by the sixth, but it's great!

Here is how Bruce and I got beat up today (Bruce weighed 194.0 and I weighed 156.4):

Reverse Grip Barbell Row 6 x 6 - Bruce did 130 pounds and I did 110.
Reverse Grip Barbell Row 1 x 20 - Bruce did 110 and I did 90.

Medium Grip Pull Down 6 x 6 - Bruce did 140 pounds and I did 125.
Medium Grip Pull Down 1 x 20 - Bruce did 125 and I did 100.

Dead Lifts 6 x 6 - Bruce did 200 pounds and I did 150.
Dead Lifts 1 x 30 - Bruce and I both did 135 pounds.

Barbell Curls 4 x 6 - Bruce did 80 pounds and I did 60.

Preacher Curls 4 x 10 - Bruce did 140 and I did 110.

Each set has a rest period between of 60-seconds, so we kept moving. We have recorded our lifts and will increase the weights next week. Widow Maker Rocks!

Posted by: Old Navy

Friday, December 15, 2006

The Widow Maker claimed its first victim. Bruce didn't show up for our workout this morning. Whimper! I completed the first week of this excellent four-week power workout solo.

Day 4 - My body weight = 157 pounds

Lunges - 6 x 6 - I did six for each leg each set - 180 pounds
Lunges - 1 x 20 - I did 20 for each leg - 130 pounds

Seated Leg Curls - 6 x 6 - 100 pounds

Wide Stance Squats - 6 x 6 - 230 pounds
Wide Stance Squats - 1 x 50 - 130 (almost lost it here)

Dumbbell Stiff Leg Dead Lifts - 6 x 6 - 50's

Step Ups - 6 x 6 - holding 25-pound dumbbells

I rested 60-seconds between all sets. I completed the week with hanging leg lifts and 75 seated (3 sets of 25 @ 150 pounds) and 75 standing calve raises. I didn't have time for cardio today.

This is a kick-butt plan. At the end of the first week, everything hurts. I feel I have worked all my muscle groups close to my current limits. I will try to add weight to each set for the next three weeks. We will see if that's possible. I hope the Widow Maker doesn't get me, too.

Posted by: Gazhole

Good looking workouts ON, your strength levels kick ass. WTG on Squats especially.

Posted by: Old Navy

Quote:

Originally Posted by Gazhole

Good looking workouts ON, your strength levels kick ass. WTG on Squats especially.

Thanks, Man. I appreciate your support. This plan is worth a look.

Posted by: Old Navy

Monday, December 18, 2006 - Week Two of the Widow Maker Power Workout

Still hurting a bit from Widow Maker Legs on Friday, I limped into the gym this morning and met my training partner, Bruce. He said he missed Friday because he had to take his kid to day care for his wife that morning. Hmmmmm. OK.

We worked hard today on Chest and Triceps, adding weight to each set over what we did in Week One. Tomorrow it's more Legs. It's said that "Legs" wins bodybuilding competitions, so I am pumped to get pumped.

I received some news on Saturday:

Bodybuilding.com has honored me for the third time. In 2005, I was namedBodybuilding.com’s Amateur Bodybuilder of the Week # 254 http://www.bodybuilders.com/hults.htm

This year I was named Bodybuilding.com’s Over 40 Amateur Bodybuilder of the Week #23 http://www.bodybuilders.com/scotth.htm

And this week, I was named Bodybuilding.com’s Over 40 Amateur Bodybuilder of the Year for 2006 http://www.bodybuilding.com/fun/bbcom_bestof2006.htm

It is a nice way to cap my 2006 contest season.

Posted by: Old Navy

Tuesday, December 19, 2006

This is getting serious. Bruce and I are "challenged" by Widow Maker to exceed expectations. Today we "handled" Legs. In order to mix up our equipment, we made a few changes from last Tuesday's workout:

I weighed 157.0 and Bruce 194.0

Seated Leg Press
(The machine where you squat in the seated position and then raise your body)
6 x 6: I did 250 pounds and Bruce did 310
1 x 40: I did 150 pounds and Bruce did 210

Squats (Free-standing squat rack)
6 x 6: I did 195 and Bruce did 225
1 x 30: I did 145 and Bruce did 195

Hack Squats - We didn't do this exercise due to time constraint
6 x 6:
1 x 20:

Leg Curls
5 x 8: I did 115 pounds and Bruce did 140

Leg Extensions
4 x 10: I did 175 pounds and Bruce did 205

All of our weights were higher than last week and we plan to go higher again next week.

Wednesday is a non-weight day, but we will do calves. We will also practice posing, do some abs work and pull ups. Widow Maker is a great four-week plan.

Posted by: Old Navy

Wednesday, December 20, 2006

The Widow Maker Power Workout calls for four days of weight training per week. Today was a non-weight day and we spent the time on pull ups, hanging leg raises, posing practice and cheating. We cheated and did some weights: six sets of 25 reps of weighted calve raises, using 130 pounds for three seated sets and 180 pounds for three standing sets. Each set of 25 reps was done slowly, with a squeeze at the top of each rep.

Posted by: Old Navy

Thursday, December 21, 2006

This was a gruesome day for the Widow Maker. The Old Gal is giving Old Navy and Bruce all we can handle as we near completion of our second week of this four-week plan. Today we upped our weights from last week:

I weigh 158 and Bruce weighs 192. I am adding weight and Bruce is dropping, in preparation for his first contest in April.

Reverse Grip Barbell Rows
6 x 6: I did 120 pounds and Bruce did 140
1 x 20: I did 100 pounds and Bruce did 120

Medium Grip Pull Down
6 x 6: I did 130 pounds and Bruce did 150
1 x 20: I did 105 and Bruce did 130

Dead Lifts
6 x 6: I did 175 pounds and Bruce did 245
1 x 30: I did 155 pounds and Bruce did 155

Barbell Curls - Machine
4 x 6: Bruce did 130 pounds and I passed due to a sore bicep tendon.

Preacher Curls
4 x 10: Bruce did 160 pounds and I passed due to a sore bicep tendon.

I have had a sore right bicep tendon for a few weeks. I am resting it until next week. I will test it then and see if I can resume heavy lifting.

Posted by: Old Navy

Tuesday, December 26, 2006

There were about a half-dozen members in the gym this morning, counting Bruce and me. We did Day 1 of the third week of the Widow Maker Power Workout. Both of us had some Christmas dinner to work off and we did.

The Widow Maker - Day 1 - Chest, Shoulders and Triceps
I weighed 161.0 and Bruce weighed 194.0

Incline Bench Dumbbell Press
6 x 6 I did 55's and Bruce did 60's
1 x 20 I did 45's and Bruce did 50's

Flat Bench Dumbbell Press
6 x 6 I did 60's and Bruce did 70's
1 x 20 I did 50's and Bruce did 60's

Dumbbell Shrugs
6 x 6 I did 65's and Bruce did 80's
1 x 20 I did 55's and Bruce did 60's

Laterals
3 x 8 I did 25's and Bruce did 35's

Press Downs
4 x 10 Bruce and I did 72.5 pounds

Decline Dumbbell Extensions
4 x 8 I did 30's and Bruce did 20's

We then did three sets of combination exercises of dips and pulls ups, two sets of hanging leg raises, 25 slant board crunches and a posing session. A very good workout.

Posted by: Old Navy

Wednesday, December 27, 2006

Widow Maker Legs Day almost made two Widows. Bruce and I agreed this was the toughest leg workout either one of us has ever done. One more week of this wicked plan and then we can look forward to something tougher. But for now, we grew some legs today.

I weighed 159.8 and Bruce weighed 191.0

Widow Maker Power Workout - Week 3, Day 2

Leg Press
6 x 6 - I did 500 pounds and Bruce did 550
1 x 40 - I did 250 pounds and Bruce did 300

Squats - Smith Machine with a flat bench between our legs to ensure a full squat was performed.
6 x 6 - I did 250 pounds and Bruce did 300
1 x 30 - I did 160 pounds and Bruce did 220

Hack Squats
6 X 6 - I did 230 pounds and Bruce did 280
1 x 20 - I did 180 pounds and Bruce did 200

Leg Curls
5 x 8 - I did 125 pounds and Bruce did 155

Leg Extensions
4 x 10 - I did 145 pounds and Bruce did 175

It took nearly two hours to complete this workout. We rested more than 60-seconds between sets and it took extra time to change the weights between my sets and Bruce's. We also flexed our legs between sets for 20-30 seconds. Oh my!

Posted by: Old Navy

Thursday, December 28, 2006

Everything hurt when Bruce and I arrived at the gym today. Yesterday's Widow Maker Legs Day was brutal. Today we focused on back, biceps and core work.

I weighed 159.4 and Bruce weighed 198.0

Widow Maker Power Workout - Week 3, Day 3

Reverse Grip Barbell Rows
6 x 6 - I did 130 pounds and Bruce did 150
1 x 20 - I did 110 and Bruce did 130

Cable Pull Downs (Life Fitness)
6 x 6 - I did 110 pounds and Bruce did 120
1 x 20 - I did 90 pounds and Bruce did 100

Dead Lifts
6 x 6 - I did 185 pounds and Bruce did 235
1 x 30 - I did 165 pounds and Bruce did 185

Barbell Curls
4 x 6 - I did 60 pounds and Bruce did 90

Preacher Curls
4 x 10 - I did 110 and Bruce did 145

Since we didn't work out on Christmas Day, we are doing four days straight this week, so tomorrow, we do more legs, but different exercises than on Wednesday.

2006 Goals: Achieved

Last January, I set some personal goals I wanted to work towards achieving this year:

Win an NPC Open Men's Bantam Weight Class - In February, I placed first in the Men's Open Bantam Weight Class at the NPC Atlantic USA Championship in Atlanta.

Better my Third Place finish in 2005 in the Men's Master 60+ Class at the FAME WNSO World Bodybuilding Championship in Toronto - In June, I placed first in the Class and am the 2006 FAME WNSO Men's Master 60+ World Champion.

Win a second Best Poser Award - In April I won my second Best Poser Award and in November, I won my Third.

Win a Masters Pro Card in a tested Federation - In September, the National Gym Association (NGA) awarded me a Master Pro Card in Atlanta and in November, the International Drug Free Athletics (IDFA) awarded me a second Master Pro card in Toronto, Canada

Earn my Certified Personal Trainer certification - Today, December 28, I passed the course and test and am now a National Federation of Professional Trainers (NFPT) Certified Personal Trainer.

Goals for 2007

Train for and compete in at least three Natural Masters Pro shows.

Posted by: Old Navy

Friday, December 29, 2006

Doing legs with only two-days rest was tough, but Bruce and I got through it.

Widow Maker Power Workout - Week 3, Day 4

I weighed 159.0 and Bruce weighed 194.0

Day 4

Wide Stance Squats
6 x 6 - I did 250 pounds and Bruce did 300
1 x 50 - I did 150 pounds and Bruce did 200

Dumbbell Stiff Leg Dead Lifts
6 x 6 - Bruce and I did 55's

Seated Leg Curls
6 x 6 - I did 125 pounds and Bruce did 135

Hip Adductor
3 x 10 - I did 225 pounds and Bruce did 250

Hip Abductor
3 x 10 - I did 225 pounds and Bruce did 250

Calf Extensions
3 x 25 - Bruce and I did 150 pounds

Standing Calf Raises
3 x 25 - Bruce and I did our body weight

Step Ups
6 x 6 - Bruce and I held a pair of 50 pound dumbbells

This was our last workout for 2006. We will begin the New Year on Monday when we meet in the gym at 9 AM to kick-off Week Four of Widow Maker.

Posted by: Old Navy

Monday, January 1, 2007

A great way to start the New Year, Widow Maker Power Workout - Week 4, Day 1:

I weighed 164.4 pounds and Bruce weighed 191.0

Incline Bench Dumbbell Press
6 x 6 - I did 60's and Bruce did 75's
1 x 20 - I did 50's and Bruce did 60's

Flat Bench Dumbbell Press
6 x 6 - I did 65's and Bruce did 75's
1 x 20 - I did 45's and Bruce did 55's

Dumbbell Shrugs
6 x 6 - I did 70's and Bruce did 80's
1 x 20's Bruce and I did 60's

Heavy Laterals (Cable)
3 x 8 - I did 25 pounds and Bruce did 35 pounds

Triceps Press Machine
4 x 10 - Bruce and I did 170 pounds

Triceps Extension Machine
4 x 10 - Bruce and I did 100 pounds

We ended out first workout of 2007 with 50 hanging leg lifts and 50 slant board crunches.

Posted by: Old Navy

Tuesday, January 2, 2007

I believe the Widow is trying to kill Bruce and me as we finish the last week of the four-week Widow Maker Power Workout. Today was Legs.

Widow Maker Power Workout - Week Four, Day 2
I weighed 161.4 and Bruce weighed 191.0

Hammer Strength Seated Leg Press
6 x 6 - Bruce and I did 350 pounds
1 x 40 - Bruce and I did 250 pounds

Free Standing Squats
6 x 6 - I did 295 pounds and Bruce did 315
1 x 30 - I did 225 pounds and Bruce did 250

Hack Squats
6 x 6 - Bruce and I did 270 pounds (should have gone heavier)
1 x 20 - Bruce and I also did 270 pounds for the 20 rep set

Leg Curls
5 x 8 - I did 130 pounds and Bruce did 170

Leg Extensions
4 x 10 - I did 160 pounds and Bruce did 190

After each set of each exercise, we flexed our leg muscles for 20-seconds.

Bruce and I have enjoyed a good deal of increased strength since we began this program four-weeks ago. We both have recorded several personal best lifts.

Posted by: Old Navy

Wednesday, January 3, 2007

I weighed 161.0 and Bruce weighed 190.5

As we are winding down from our four-week Widow Maker Power Workout, it's getting tougher. Today, Bruce and I set a few more personal best lifts. Tomorrow is a non-weight training day. We will do cardio, posing, pull ups, abs work and stretches. Friday is the last day for this excellent training plan.

Reverse Grip Barbell Rows
6 x 6 - I did 150 pounds and Bruce did 170
1 x 20 - I did 130 pounds and Bruce did 155

Medium Grip Pull Downs
6 x 6 - I did 140 pounds and Bruce did 160
1 x 20 - I did 120 pounds and Bruce did 140

Dead Lifts
6 x 6 - I did 200 pounds and Bruce did 250 (Personal Bests)
1 x 30 - Bruce and I did 185 pounds

Barbell Curls
4 x 6 - I did 70 pounds and Bruce did 100

Preacher Curls
4 x 10 - I did 100 pounds and Bruce did 125

Posted by: Old Navy

Thursday, January 4, 2007

Today the Widow gave us a day off from weight training. We did cardio, pull ups, abs, stretching and posing practice. Tomorrow is the last day of this remarkable four-week training plan.

Posted by: Old Navy

Friday, January 5, 2007

It's over. Today Bruce and I completed the four-week Widow Maker Power Workout. We agree it is the best training plan we have every done. Its intensity and variety made it challenging and fun. We will take on the Widow again, count on it.

The best way to express the success of the program is to look at one of my exercises over the four-week period.

Squats - December 12, 2006
6 x 6 -Smith Machine - I did 200 pounds
1 x 30 - Smith Machine - I did 100 pounds

Squats - December 19, 2006
6 x 6 - Free Standing - I did 195 pounds
1 x 30 - Free Standing - I did 145 pounds

Squats - December 27, 2006
6 x 6 - Smith Machine - I did 250 pounds
1 x 30 - Smith Machine - I did 160 pounds

Squats - January 2, 2007
6 x 6 - Free Standing - I did 295 pounds
1 x 30 - Free Standing - I did 225 pounds

My body weight for the four weeks was around 160.0 pounds.

Bruce and I were able to increase our weights week-to-week for every exercise. I don't think my fast twitch muscle fibers will ever be the same.

My thanks again to my Coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts, who developed this excellent power workout. On Monday, "Sully" has Bruce and I on a new four-week program. It's called:

Full-Body Hypertrophy Workout

DAY 1

Pull Ups, medium grip: as many sets as needed to get in 50 reps

Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure)

Pull Down with V bar: 3 X 6

Rack Dead Lifts: 2 X 4-6, 1 X 30

Curls: 3 X 4-6 with last set as a drop

Preacher Curl 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point)

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke a press, negative stroke is a fly

Upright Row, medium grip: 2 X 10-12

Seated Triceps Extension: 2 X 10-12

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns)

Seated Leg Curl: 1 X 50-100

Calf press: 1 X 50-100

DAY 2

Squats: 4 X 4-8, 1 X 30

Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds

Lunges 3 X 4-6, last set do a drop

Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative

Hyperextensions or Glute Ham rise: 2 X 4-6

Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds

Standing calf: 2 X 20-30 drop sets

Lat Pull Downs: 2 X 12

Cable rows: 2 X 12

Cable curls: 2 X 12

Peck deck: 1 X 50-100

Machine Laterals: 1 X 30-50

Machine Triceps Extension: 1 X 30-50

DAY 3

Incline Press: 3 X 4-6 with last set a drop

Dips: 3 X 4-6 last set do burns (1/4 movements at the mid-range)

Dumb Bell Flat Bench: 2 X 4-6

Push Press: 3 X 4-6

Side Laterals: 2 x 4

Bent Over Laterals: 2 x 4

Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives

Triceps Dip: 2 X 6-8 with static hold

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12

Calf Press: 2 X 15

Straight Arm Pull Down: 1 X 50-100

Machine Curls: 1 X 30-50

Do Cardio Between Workout Days:

DAY 1

30-minute intervals on Stair Master or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.

DAY 2

Combat cardio: 5 cycles of the following

Jump Rope 2 minutes

30 Mountain Climbers

30 Squat Thrust

30 Push-Ups

30 Side Straddle Hops

Puke Once and Repeat!

DAY 3

45 Minutes of Moderate Cardio

Posted by: Old Navy

Monday, January 8, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

After Bruce and I completed the four-week Widow Maker Power Workout, we were drained. I feel this new Training Plan is aptly named. I call it “The Phoenix”

DAY 1

Pull Ups, medium grip: as many sets as needed to get in 50 reps. we could only do 30 the first day. We will up it to 50 at soon as we can.

Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). We used 55’s and dropped set to 35’s

Pull Down with V bar: 3 X 6. We did 140 pounds

Rack Dead Lifts: 2 X 4-6, 1 X 30. I did 220/135. Bruce did 150/135

Curls: 3 X 4-6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s

Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point) I did 60 pounds. Bruce did 80

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly. I did 45’s. Bruce did 55’s

Upright Row, medium grip: 2 X 10-12. I did 95 pounds. Bruce did 110

Seated Triceps Extension: 2 X 10-12. Bruce and I did 60’s

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 50. My weight was 70 pounds. Bruce did 80

Seated Leg Curl: 1 X 50-100. Bruce and I each did 50. My weight was 55 pounds.
Bruce did 65

Calf press: 1 X 50-100. We used the Smith Machine and did 50 each with 135 pounds.

In each case, we did the higher number of reps required (10-12, we did 12).

Our first impression is that this is a great change-of-pace plan and we are looking forward to adding weights to every exercise over the four-weeks of The Phoenix.

Posted by: Old Navy

Tuesday, January 9, 2007

I weighed 160 and Bruce weighed 188.4

Today, Bruce and I enjoyed a break from weight training and spent a lot of time on posing practice, abs work and light cardio. Tomorrow, "The Phoenix" is going to work our legs, taking up where the "Widow Maker" left off.

Posted by: Old Navy

Wednesday, January 10, 2007

The Phoenix Full-Body Hypertrophy Workout

I am holding firm at 160.0 and Bruce continues to drop and is at 186.4

DAY TWO of Weight Training

Squats:
4 x 8 – I did 275 and Bruce did 315
1 x 30 – I did 225 and Bruce did 250

Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 360 and Bruce did 450. Set 3 we did 50% of the weight

Lunges: last set do a drop to failure
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three

Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 – I did 125 pounds and Bruce did 160

Glute Ham Rises:
2 X 6 – I did 140 pounds and Bruce did 160

Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 – Bruce and I did 150 pounds

Standing Calf Rises: drop set on 2nd set to failure
2 X 30 – Bruce and I did 225 pounds and dropped 30% on the 2nd set

Lat Pull Downs:
2 X 12 – I did 140 pounds and Bruce did 160

Cable Rows:
2 X 12 – I did 140 pounds and Bruce did 160

Cable Curls:
2 X 12 – I did 30 pounds and Bruce did 50 (I have a sore bicep tendon)

Peck Deck:
1 X 50-100 – Bruce and I could only do 50 this time at 100 pounds.

Machine Laterals:
1 X 50 – Bruce and I did 60 pounds

Machine Triceps Extensions:
1 x 50 - Bruce and I did 60 pounds

We are experimenting with different weight levels and will strive to add weights to each exercise each week. The Phoenix Full Body Hypertrophy Workout is an excellent program. We feel we will add endurance and strength to build on the Widow Maker Power Workout we completed last week. Tomorrow is Combat Cardio day. It should be interesting.

Posted by: Old Navy

Thursday, January 11, 2007

"The Phoenix" Full Body Hypertrophy Training calls for three days-per week of weight training and three days-a-week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is the day.

I weighed 158.6 (down a bit) and Bruce weighed 188.4 (stable)

Combat Cardio: 5 cycles of the following

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

Puke once and repeat! - We managed not to puke, but we knew we were doing cardio.

After the five sets, Bruce and I caught our breath and then did abs work on the mat and a short posing practice. Our hearts were beating today.

Posted by: Old Navy

Friday, January 12, 2007

"The Phoenix" Full-Body Hypertrophy Training

I weighed 159.4 and Bruce weighed 186.4

DAY 3

Incline Dumbbell Press: 3 X 6 with last set a drop
I did 65 pounds, Bruce did 85.

Dips: 3 X 6 last set do burns (1/4 movements at the midrange)

Dumb Bell Flat Bench: 2 X 6
I did 75 pounds, Bruce did 90

Push Press: 3 X 6
Bruce and I did 90 pounds

Side Laterals: 2 x 6 (Seated)
15 pound dumbbells - done slow with a pause at the top

Bent Over Laterals: 2 X 6
15 pound dumbbells - done slow with a pause at the top

Decline Dumb Bell Triceps Extensions: 3 X 6 with slow negatives
I did 30's, Bruce did 20's

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds, Bruce did 170

Calf Press: 3 X 15 (feet straight, toes in, heels in)
Bruce and I did 300 pounds

Straight Arm Pull Down: 1 X 100
Bruce and I did 20 pounds

Machine Curls: 2 X 50
I did 20 pounds, Bruce did 30

This was a great first week of "The Phoenix." We will add weight to each exercise in week two. Tomorrow we are scheduled to do 45 minutes of moderate cardio.

Posted by: Old Navy

Tuesday, January 16, 2007

Phoenix Full-Body Hypertrophy Workout

Week Two, Day Two

I weighed 159.8 and Bruce weighed 184.0

Today my training partner, Bruce, and I did a cardio, abs and posing workout. For abs, we did slant board crunches, full sit-ups, ball crunches and hanging leg lifts (slowly with constant tension on the abs). For posing, we completed several posing drills, like holding each pose hard for 8-seconds, 4-count transition poses, a couple of symmetry rounds and a couple of mandatory rounds. Posing drills double as a good cardio workout.

Posted by: Old Navy

THIS POST WAS MISSED AFTER FRIDAY SO IT'S HERE AFTER TUESDAY.

Monday, January 8, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

WEEK 2, DAY 1

I weighed 160.8 pounds and Bruce weighed 186.0.

Pull Ups, medium grip: as many sets as needed to get in 50 reps.
Bruce and I did 50 rack pull ups, slowly and with a squeeze.

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). I did 60's with a drop set of 40's. Bruce did 75's with a drop set of 50's.

Pull Down with V bar: 3 X 6. I did 160 pounds and Bruce did 180.

Rack Dead Lifts: 2 X 6, 1 X 30. I did 225/155. Bruce did 295/225.

Curls: 3 X 6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s.

Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. Bruce and I did 45’s.

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110

Seated Triceps Extension: 2 X 12. Bruce and I did 60’s

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 100. My weight was 55 pounds. Bruce did 70

Seated Leg Curl: 1 X 50-100. Bruce and I each did 75. My weight was 55 pounds. Bruce did 65

Calf press: 1 X 50-100. We used the seated press and did 75 reps of 150 pounds

We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Dead Lifts.

Posted by: Old Navy

Wednesday, January 17, 2007

The Phoenix Full-Body Hypertrophy Workout

I am holding firm at 161.0 and Bruce continues to drop and is at 183.5

WEEK TWO, DAY TWO of Weight Training

Squats - Smith Machine
4 x 8 – I did 285 and Bruce did 370
1 x 30 – I did 225 and Bruce did 270

Hack Squat - last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 380 and Bruce did 470. Set 3 we did 60% of the weight

Lunges - last set do a drop to failure
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three

Leg Curls - last set do slow 8-10 seconds of negative
3 x 6 – I did 130 pounds and Bruce did 185

Glute Ham rises
2 X 6 – I did 140 pounds and Bruce did 160

Seated Calf Rises - hold bottom and top 2 seconds
3 x 10 – Bruce and I did 150 pounds

Standing calf rises - drop set on 2nd set to failure
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set

Lat Pull Downs
2 X 12 – I did 140 pounds and Bruce did 160

Cable rows
2 X 12 – I did 140 pounds and Bruce did 160

Cable curls
2 X 12 – I did 40 pounds and Bruce did 60 (We both have a sore right bicep tendon)

Peck deck
1 X 50-100 – Bruce and I could only do 50 this time at 100 pounds.

Machine laterals
1 X 50 – Bruce and I did 60 pounds

Machine Triceps Extensions
1 x 50 - Bruce and I did 60 pounds

We were able to add weights to several, but not all exercises. I had a Personal Best in Squats. My goal for Squats is 4 x 8 at 300 pounds in Week Four.

Posted by: NordicNacho

Congrats on the PB on your squats. Gotta feel good

Posted by: Old Navy

Quote:

Originally Posted by NordicNacho

Congrats on the PB on your squats. Gotta feel good

Thanks. It did feel great.

Thursday, January 18, 2007

"The Phoenix" Full-Body Hypertrophy Training calls for three days per week of weight training and three days per week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is Combat Cardio Day.

I weighed 162.2 and Bruce didn't show up.

Combat Cardio: 5 cycles of the following

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

After the five cycles, I did five sets of 10 pull-ups, 50 hanging leg raises and abs crunches. I ended my solo act with a short posing practice.

Posted by: Old Navy

Friday, January 19, 2007

"The Phoenix" Full-Body Hypertrophy Training

I weighed 164.0 and Bruce weighed 183.0

Week 2, Day 3 of Weight Training

Incline Barbell Press: 3 X 6
I did 185 pounds, Bruce did 255.

Dips: 3 X 6 last set do burns (1/4 movements at the midrange)

Flat Bench Press: 2 X 6
I did 205 pounds, Bruce did 260

Push Press: 3 X 6 (Military Press)
I did 90 pounds, Bruce did 110

Cable Laterals : 2 x 6
15 pounds - done slow with a squeeze at the top

Bent Over Cable Laterals: 2 X 6
15 pounds - done slow with a squeeze at the top

Decline Barbell Triceps Extensions: 3 X 6 with slow negatives
Bruce and I did 70 pounds

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds, Bruce did 170

Calf Press: 3 X 15 (feet straight, toes in, heels in)
Bruce and I did 300 pounds

Straight Arm Pull Down: 1 X 100
Bruce and I did 20 pounds

Machine Curls: 2 X 50
Bruce and I did 30 pounds

Posted by: Old Navy

Monday, January 22, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 11 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home. We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session.

WEEK 3, DAY 1

I weighed 163.8 pounds and Bruce weighed 184.0.

Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze.

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60's with a drop set of 40's.

Pull Down with V bar: 3 X 6. I did 165 pounds and Bruce did 185.

Rumanian Dead Lifts: 2 X 6, 1 X 30. Bruce and I did 225/155.

Bar Bell Curls: 3 X 6 with last set as a drop. I did 60 pounds/dropped to 40. Bruce did 80 drop to 50.

Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. I did 45's, Bruce did 55’s.

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110

Rope Triceps Extension: 2 X 12. Bruce and I did 50 pounds

Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70

Seated Leg Curl: 1 X 100. I did 60 pounds, Bruce did 70.

Calf press: 1 X 50 - 100. We used the seated press and did 75 reps of 170 pounds

We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Rumanian Dead Lifts.

Posted by: Old Navy

Tuesday, January 23, 2007

"The Phoenix" Full-Body Hypertrophy Training calls for three days per week of weight training and three days per week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is Combat Cardio Day.

I weighed 163.8 and Bruce weighed 183.0.

Combat Cardio: 5 cycles of the following

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

After the five cycles, we did 50 hanging leg raises and some abs crunches. We ended the workout with a short posing practice. I will be traveling to Washington, DC on business for the rest of the week, so Bruce and I will do The Phoenix solo. We will meet at my home on Sunday for another video taped posing session

Posted by: Old Navy

Wednesday, January 24, 2007 - Washington, DC

I am in our Nation's Capitol for a few days on company business. I'm staying at the Hyatt Regency on Capitol Hill, a nice hotel with a large fitness facility. It's $14 a day to use the club unless you have a Hyatt Gold Card, then, it's free. I have a Card.

The Phoenix Full-Body Hypertrophy Workout

I hit my off-season weight goal this morning, 165.0 pounds.

WEEK THREE, DAY TWO of Weight Training

Squats - Smith Machine
4 x 8 – I did 250, 250, 285 and 300!!!! Personal Best. Yea!!!!
1 x 30 – I did 225 and nearly puked. LOL

Seated Leg Press - last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 250 pounds

Lunges - last set do a drop to failure
3 x 6 – I did 150 pounds, dropped 30% on set three

Seated Leg Curls - last set do slow 8-10 seconds of negative
3 x 6 – I did 100 pounds

Glute Ham rises
2 X 6 – Did not do. No equipment

Seated Calf Rises - hold bottom and top 2 seconds
3 x 10 – Had to improvise and did them on a Seated Leg Press - 250 pounds

Standing calf rises - drop set on 2nd set to failure
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set

Lat Pull Downs
2 X 12 – I did 150 pounds - Personal Best

Cable rows
2 X 12 – I did 140 pounds

Cable curls
2 X 12 – I did 60 pounds

Peck deck
1 X 50-100 – I did 100 at 50 pounds

Machine Laterals
1 X 50 – Did not do - no equipment

Seated Machine Triceps Extensions
1 x 50 - I did 100 pounds. (This kicked my butt)

If was a little difficult doing this workout in a strange gym, but I managed to hit a couple of personal bests. I will do a cardio session on Thursday and a full workout on Friday before I head for the airport.

Thursday, January 25, 2007

Dateline, Washington, DC

Today I did a moderate cardio workout on the tread mill, including some HITT speed sprints. I ended the session with abs work, pull ups and push ups.

Friday, January 26, 2007 - Washington, DC

"The Phoenix" Full-Body Hypertrophy Training

I weighed 165.0 pounds

Week 3, Day 3 of Weight Training

Incline Barbell Press: 3 X 6
I did 195 pounds

Dips: 3 X 6 last set do burns (1/4 movements at the midrange)

Flat Bench Press: 2 X 6
I did 255 pounds

Push Press: 3 X 6 (Military Press)
I did 90 pounds

Cable Laterals : 2 x 6
15 pounds - done slow with a squeeze at the top

Bent Over Cable Laterals: 2 X 6
15 pounds - done slow with a squeeze at the top

Decline Barbell Triceps Extensions: 3 X 6 with slow negatives
I did 70 pounds

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds

Calf Press: 3 X 15 (feet straight, toes in, heels in)
I did 300 pounds

Straight Arm Pull Down: 1 X 100
I did 20 pounds

Machine Curls: 2 X 50
I did 40 pounds

I worked out from 6 - 7:15 AM, had breakfast and headed for the airport for my flight home. I arrived in Birmingham at 2:00 PM and headed to my office to catch up with my email and correspondence. I'm glad it's the weekend.

Posted by: Old Navy

There is a typo in my last post for Friday. It said I benched 255 pounds...I wish....my weight on that lift was 205.

Posted by: Old Navy

Monday, January 29, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 10 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home. We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session.

WEEK 4, DAY 1 (This is the final week of this outstanding workout plan)

I weighed 166.2 pounds and Bruce weighed 181.0.

Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze.

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60's with a drop set of 40's.

Pull Down with V bar: 3 X 4-6. I did 180 pounds and Bruce did 200. I could only manage 4 reps per set.

Dead Lifts: 2 X 6, 1 X 30. I did 235/150 and Bruce did 315/200. On the heavy lift, Bruce did 4 reps.

Dumb Bell Curls: 3 X 6. I did 30 pounds and Bruce did 20 (sore bicep tendon).

Machine Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. I did 45's, Bruce did 55’s.

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110

Seated Triceps Dumb Bell Extension: 2 X 12. Bruce and I did 60 pounds

Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70

Seated Leg Curls: 1 X 100. I did 60 pounds, Bruce did 70.

Calf Press: 1 X 50 - 100. We used the seated press and did 75 reps of 200 pounds

We were able to add weights to the majority of our lifts from last week. Bruce and I had personal bests with the 2 x 6 and 1 x 30 Dead Lifts and Calf Presses.

Posted by: DOMS

Good job on the workout.

I've a question for you. It borders on the personal side, so I apologize before hand if it is too personal.

Your IM bio states that you're 63, but you're in great shape; so, how old do people usually think you are? I have to imagine that they tend to shoot too low.

Posted by: Old Navy

Quote:

Originally Posted by DOMS

Good job on the workout.

I've a question for you. It borders on the personal side, so I apologize before hand if it is too personal.

Your IM bio states that you're 63, but you're in great shape; so, how old do people usually think you are? I have to imagine that they tend to shoot too low.

No problem. Thanks for your message. Most people don't believe it when I tell them I will be 64 in April. I have been pegged at 48, 52, 56...usually somewhere in my early 50's. I also show a lot of energy, especially when I'm working out. I love pounding iron.

Posted by: Old Navy

Tuesday, January 30, 2007

The Phoenix Play Day

I weigh 164.8 and Bruce weighs 180.0

No weights, just a bunch of cardio and abs work (tread mill, slant board crunches, flat crunches) and a good practice posing session. Bruce is zeroing in on his April 7th Masters contest.

Posted by: Old Navy

Thursday, February 1, 2007

The Phoenix Full Body Hypertrophy Workout

Combat Cardio day

Well, today it was my turn to blow-off Combat Cardio. My wife was out of town on business so Old Navy had to tend to our critters (two dogs, two cats and one African Gray parrot) before I could leave for work. So, Bruce went solo today. We will end this great four-week training plan tomorrow and then prepare to kick off the Griffin on Monday. Here is our new plan:

The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off – repeat.

On off days, do cardio.

Week One – Go to positive failure on all sets and rest 90-seconds between sets.

Week Two – At the end of the last set of each exercise, do one drop set. Reduce the weight by 25% after failure and do 5 more reps with the 25% drop, no matter what. If you need to stop for 2-3 deep breaths and bang out the last reps, do that.

Week Three – After the last set for each exercise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second.

Week Four – Don’t do the drop sets this week, but cut the rest time to 60-seconds between sets. Make sure the weights do not drop.

Week Five – Same 60-seconds rest time between sets as Week Four and add the 25% drop set to the last set of each exercise.

Week Six – Rest 30-seconds between sets. After the last set for each exercise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second. This week is the most difficult.

The Workout – Feel Free To Substitute Exercises For The Same Body Part.

Day One – Chest, Delts & Triceps

Incline Dumbbell Press – 4 x 5-9

Wide Grip Bench Press – 3 x 5-9

Dips – 3 x 12-15

Lateral Raises – 4 x 5-9

Bent Over Lateral Raises – 3 x 5-9

Dumb Bell Press – 3 x 12-15

Close Grip Bench Press – 2 x 5-9

Triceps Pressdown – 2 x 5-9

Seated Triceps Extensions – 2 x 10-15

Day Two – Back and Biceps

Pull Ups – 4 x 5-9

Rows – 4 x 5-9

Pulldowns – 4 x 5-9

Rack Deadlifts – 2 x 15-20

Curls – 2 x 5-9

Incline Dumbbell Curls 2 x 5-9

Hammer Curls – 2 x 9-15

Day Three – Cardio

Day Four – Legs

Leg Press – 2 x 15 and 1 x 50

Hack Squats 2 x 15 and 1 x 30

Lunges 2 x 5-9 and 1 x 20

Leg Curls 3 x 5-9

Stiff Leg Dead Lift – 3 x 5-9

Seated Calf Press – 3 x 15-20

Standing Calf Press – 3 x 15-20

Day Five – Cardio

This is going to be FUN!

Posted by: DOMS

Quote:

Originally Posted by Old Navy

Nice. This is where I want to be when I'm in my 60s.

Good job on the workouts, too!

Posted by: Old Navy

Quote:

Originally Posted by DOMS

Nice. This is where I want to be when I'm in my 60s.

Good job on the workouts, too!

Thanks. I hope you are where you want to be in your 60's too. It's fun being a little different than most of my contemporaries. I relish the feeling.

Posted by: Old Navy

Tuesday, February 6, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.0. Bruce over slept and didn't show up. He will do his workout later today.

Week One – Go to positive failure on all sets and rest 90-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

Rows – 4 x 5-9 I did 4 x 8 at 120 pounds

Pull Downs – 4 x 5-9 I did 4 x 8 Free Motion cable pull downs at 140 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

I completed the workout in plenty of time, which is important as we will add drop sets to each exercise next week and that will take more time.

Posted by: Old Navy

Thursday, February 8, 2007

I am holding at 165.0 and Bruce weighs 180.0 (coming down for his contest)

The Griffin – High Intensity Power Training

Week One – Go to positive failure on all sets and rest 90-seconds between sets.

Day Four – Legs

Leg Press – 2 x 15 and 1 x 50 I did 250/200 pounds and Bruce did 300/250.

Hack Squats - 2 x 15 and 1 x 30 Bruce and I did 300/250 pounds.

Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/100 pounds.

Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds.

Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 185 pounds.

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.

Today's Griffin Leg Workout was awesome. We failed in a good way.

Posted by: Old Navy

Friday, February 9, 2007

The Griffin - High Intensity Power Training

Week One - Day Five: Cardio

I weighed 166.0 and Bruce weighed 180

This was the second cardio day of the week and I decided to borrow a page from "The Phoenix" and bring back Combat Cardio Day. I love it.

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.

I then acted as a head judge and put Bruce through a grueling posing practice. His contest is April 7th.

Posted by: Old Navy

Monday, February 12, 2007

The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.

I weighed 165.0 and my training partner,Bruce, weighed 179.6. His contest target weight is 170.0

Week Two – 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. The is the Griffin Set, powerful and majestic.

Day One – Chest, Delts & Triceps

Incline Dumbbell Press – 4 x 5-9 (We did 4 x 6 + 1 x 5 Incline barbell bench press)
Bruce and I did 150 pounds

Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6 + 1 x 5)
I did 185 pounds and Bruce did 195

Dips – 3 x 12-15 (We did 3 x 15 + 1 x 5)

Lateral Raises – 4 x 5-9 (We did 4 x 6 + 1 x 5)
I did 25 pounds and Bruce did 15 (he has a little shoulder problem)

Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 + 1 x 5)
Bruce and I did 30 pounds

Dumb Bell Press – 3 x 12-15 (We did 3 x 15 + 1 x 5)
Bruce and I did 50 pounds

Close Grip Bench Press – 2 x 5-9 (We did 2 x 9 + 1 x 5)
Bruce and I did 110 pounds

Triceps Press Down – 2 x 5-9 (We did 2 x 9 + 1 x 5)
Bruce and I did 65 pounds

Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 + 1 x 5) Free Motion Overhead machine
Bruce and I did 50 pounds

We didn't think adding a 5-rep set after the last set of each exercise to failure would be a big deal. It was a big deal. And, to think, next week, we get to do two 5-rep sets after the final set of each exercise.

Posted by: Old Navy

Tuesday, February 13, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.0. Bruce weighed 179.4

Week Two – 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. The is the Griffin Set, powerful and majestic.

Day Two – Back and Biceps

Pull Ups – 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 5 reps on the last set

Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set

Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set

Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 5 Reps on the last set

Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 5 Reps on the last set

Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 5 Reps on the last set

Hammer Curls – 2 x 9-15 We did 2 x 15 at 25 pounds, + 5 Reps on the last set

After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through two full rounds of symmetry and mandatory poses

Posted by: Old Navy

Wednesday, February 14, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.0. Bruce weighed 178.4

Week Two - Day Three - Cardio

Bruce and I did some hanging leg raises and slant board crunches for abs, 30 minutes of elevated moderate speed tread mill and a 45 minute practice posing session. It was a good cardio day.

Posted by: Old Navy

Thursday, February 15, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.8 and my training partner,Bruce, weighed 178.0. His contest target weight is 170.0

Week Two – 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. The is the Griffin Set, powerful and majestic

Day Four – Legs

Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 5 Reps.

Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 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, + 5 Reps

Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 5 Reps.

Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 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.

Today's Griffin Leg Workout was awesome. Bruce added 30 minutes of tread mill. I didn't.

Posted by: Old Navy

Friday, February 16, 2007

The Griffin - High Intensity Power Training

Week Two - Day Five: Cardio

I weighed 166.4

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

My training partner, Bruce, missed this workout!

Posted by: DOMS

Quote:

Originally Posted by Old Navy

Thanks. I hope you are where you want to be in your 60's too. It's fun being a little different than most of my contemporaries. I relish the feeling.

I have a saying for this: I have to grow old, I don't have to be old.

Posted by: Old Navy

Quote:

Originally Posted by DOMS

I have a saying for this: I have to grow old, I don't have to be old.

I love it...LOL Great thought!

Posted by: Old Navy

Tuesday, February 20, 2007 (Marti Grau - Fat Tuesday)

The Griffin – High Intensity Power Training Plan

I weighed 166.4. Bruce weighed 177.4

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 Two – Back and Biceps

Pull Ups – 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 2 x 5 reps on the last set

Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set

Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set

Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 2 x 5 Reps on the last set

Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 2 x 5 Reps on the last set

Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 2 x 5 Reps on the last set

Hammer Curls – 2 x 9-15 We did 2 x 15 at 25 pounds, + 2 x 5 Reps on the last set

After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through one full round of symmetry and mandatory poses

Posted by: Old Navy

Wednesday, February 21, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.4. Bruce weighed 176.4

Week Three - 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 Bruce's 90-seconds individual posing routine. It was a good cardio day.

Posted by: Old Navy

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.

Posted by: Old Navy

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.

Posted by: Old Navy

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.

Posted by: Old Navy

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.

Posted by: DOMS

It wasn't untiled I tried posing that I figured out why you'd need to train for it.

Great job on getting ready for your meet!

Posted by: Old Navy

Quote:

Originally Posted by DOMS

It wasn't untiled I tried posing that I figured out why you'd need to train for it.

Great job on getting ready for your meet!

Thanks. Posing is one of the most important elements of the sport. I've seen men with great muscularity place lower than guys with less, because they didn't know how to pose to show their muscles to the best advantage.

Posted by: Old Navy

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.

Posted by: DOMS

Quote:

Originally Posted by Old Navy

Not only that, but it's an endurance feat.

Posted by: Old Navy

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.

Posted by: Old Navy

http://www.wowfame.com/news/

Old Navy "Made The News." The WNSO-FAME organization profiled me in their current Magazine.

Posted by: DOMS

That's was a very flattering article. Congratulations!

Posted by: Old Navy

Quote:

Originally Posted by DOMS

That's was a very flattering article. Congratulations!

Thanks. I was surprised. FAME emailed and told me they had profiled me.

Posted by: Old Navy

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.

Posted by: fantasma62

Quote:

Originally Posted by Old Navy

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.

Mr. Old Navy, congratulations...your workouts are awe-inspiring...
Keep it up and good luck with your goals sir....

Posted by: Old Navy

Thanks, Tony. More importantly, our workouts are FUN.

Wednesday, March 7, 2007 - 30 Days Until Bruce's Weigh In

Bruce weighed 176.0 and I weighed 141.6.

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 warmup, 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.

Posted by: Old Navy

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.

Posted by: Old Navy

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.

Posted by: Old Navy

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.

Posted by: Old Navy

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.

Posted by: Old Navy

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.

Posted by: Old Navy

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 (150 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.

Posted by: Old Navy

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.

Posted by: DOMS

What's your body fat percentage at now?

Posted by: Old Navy

Quote:

Originally Posted by DOMS

What's your body fat percentage at now?

At my last contest on November 4th in Toronto, my stage weight was 140 and my bodyfat at 4%. Since the show, I added 25 pounds of body weight (clean diet, but lots of food) and my body fat has not been above 9%. While I have lost some of the added weight, I'm still 20 pounds heavier today than I was in Toronto but my body fat has remained at arouond 7-8%. My goal for my Guest Posing appearance on May 12 in Utah is to come in at around 154-155 pounds with about 5-6% body fat. Not quite contest ready, but Guest Poser ready, I think.

Posted by: Old Navy

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.

Posted by: DOMS

Quote:

Originally Posted by Old Navy

You're coming to Utah? Heh, that where I live! Where are you guest posing?

Posted by: Old Navy

Quote:

Originally Posted by DOMS

You're coming to Utah? Heh, that where I live! Where are you guest posing?

I am guest posing at the 2007 NGA Olympus Natural Mountain States Regional Bodybuilding Championships in Bountiful, Utah on May 12th.

Do you think you might go? Here is a link to the web site for the show:

Natural Bodybuilding

Posted by: Old Navy

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.

Posted by: DOMS

Quote:

Originally Posted by Old Navy

I'll try to make it.

Posted by: Old Navy

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."

Posted by: Old Navy

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.

Posted by: Old Navy

I am going to get my feet wet in the buoyant water of the Great Salt Lake, so to speak.

As some of you know, since I was awarded my Master Pro Card last September at an NGA contest in Georgia, I have been training to enter my first Master Pro show, the 2007 NGA ProAm World Cup in Atlanta, on September 8th, where I will compete in the Pro Masters 50+ Class. That was to be my first Pro Show.

Today I sent in my entry form to compete in the 2007 NGA Olympic Gold Junior Pro Championships on May 12th in Salt Lake City. The Junior Pro class is something the NGA has just introduced. It’s for Pros who have won their cards, but have never competed as a Pro and for Pros who have competed, but did not place high enough to win any money.

I am the Guest Poser for this show and the promoter said I could be his Guest Poser and also enter the first ever Junior Pro competition. So, at 64, I am going to have my first Guest Poser appearance and compete in my first Pro Show on the same day, in less than seven weeks. Whooooooot!

Posted by: Old Navy

Wednesday, March 28, 2007, Nine Days Until Bruce's Weigh In

Hypertrophy and Rapid Fat Loss Training

Bruce weighed 172.0 and I weighed 159.0

Today was a non-weight training day. We did abs, cardio and posing.

Posted by: Old Navy

Thursday, March 29, 2007 - 8 Days Until Bruce's Weigh In

Rapid Fat Loss Training Plan

Bruce weighed 172.0 and I weighed 159.4

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 did the following circuit for four cycles:

Pull Ups (Wide grip, medium grip, hammer grip)

Extensions (175 pounds)

Dips (Weighted with a 25 pound plate)

Ham Curls (Supine 140 pounds)

Jump Rope (120 counts)

Then did the following circuit for three cycles:

Hanging Leg Lifts (Done slowly with a squeeze)

Dumb Bell Press (45 pounds)

Seated Calf Raises (270 pounds, Sets of 25)

Jump Rope (120)

Bike: 10 minutes, moderate pace

We ended the workout with a practice posing session, emphasizing form and holding poses.

Posted by: Old Navy

Friday, March 30, 2007 - Bruce's Weigh In Is One Week From Today

Bruce weighed 172.0 and I weighed 159.0

Bruce is leaving town with his family tomorrow and won't return to the gym until next Thursday, the day before he checks in for his contest. I gave Bruce a day-by-day diet starting on Sunday. He will workout at a local gym next week, mostly doing a light training session, pump up and posing practice. He looks good and will probably come in between 165-168, which will be fine. We have come a long way since September, when Bruce weighed around 205 pounds. He has lost a great deal of body fat and has added some nice size to his quads, calves, chest, biceps and back. His posing is good and his confidence is high. We are both looking forward to him stepping on to the stage for the first time. His show is the 2007 FAME SNBF Georgia Open. He will enter the Novice Class and the Men's Master 40+ Class. I will be a test judge at the show, which should make it especially interesting for me. My scores won't count, but I will have to score within 85% of the other judge's scores to be certified as a contest judge.

Posted by: Old Navy

Monday, April 2, 2007 - Four Days Until Bruce's Weigh In, Six Weeks Until My Contest

My training partner, Bruce, is spending the week with his family in Florida. He has the final week of his contest prep training plan with him and I assume he it working it.

Meanwhile, I am focusing on my own contest prep for my first Pro Show on May 12th. Today I began a two-week Hypertrophy/Strength Training Plan:

I weighed 159.0

Monday's Workout

Incline Bench Press – 4 x 4 (155 pounds)
Flat Dumb Bell Press – 4 x 4 (75 pound dumb bells)
High Pulls – 4 x 4 (160 pounds on the machine)
Laterals – 3 x 6 each way (side, bent) (30 pound dumb bells)
Press down – 4 x 6 (75 pounds)
After the weight training, I did 30 minutes of moderate tread mill (10 degree elevation, 4.5 speed)

Posted by: Old Navy

Tuesday, April 3, 2007

This is the second day of two-weeks of Hypertrophy Strength Training. The Plan calls for heavy weight and low reps.

Holding at 159.0 body weight.
Workout Day 2:

Leg Press – 4 x 4 (300 pounds)
Squats – 4 x 6 (300 pounds)
Hack Squat – 4 x 5 (300 pounds)
Leg Curl – 5 x 4 (125 pounds)
Leg Extension – 3 x 4 (150 pounds)
Seated Calf Raises – 3 x 25 (150 pounds)
I ended this session with 20 minutes of moderate cardio on the tread mill.

Posted by: Old Navy

Wednesday, April 4, 2007

Hypertrophy/Strength Training

Workout - Week One, Day 3

Today's training focused on cardio, abs and posing.

I did 100 hanging leg lifts and 100 crunches. I completed a 30-minute moderate tread mill run and ended the workout with a posing practice session.

Posted by: Old Navy

Thursday, April 5, 2007

Today was the last opportunity I will have to work with my training partner, Bruce, before his show on Saturday. As I am test judging the event, we will have no further contact until after the contest, the 2007 FAME SNBF Georgia Open in Marietta. Friday is a travel day. Bruce will check in and take a polygraph test early Friday evening. I will arrive Friday evening and attend a judges meeting.

Today we spent our workout on Bruce's posing and his individual posing routine. Since he is competing in two classes (Novice and Masters), we went through two complete symmetry and mandatory posing rounds. We practiced under contest conditions, holding each pose rock-hard without shaking. We worked on breathing and composure. Bruce looks good.

Bruce is ready. He still has some water to drop, but I believe he will come in hard and vascular on Saturday morning.

We've done our best. Now, it's up to Bruce and the judges. Good Luck, Partner!

Posted by: Old Navy

Friday, April 6, 2007 - Contest Time

I am off from work today so I will hit the gym a little later this morning. I plan to do a light workout, mostly dumb bells and some cardio. I leave for Atlanta and the 2007 FAME SNBF Georgia Open early this afternoon. It's about a 2.5 hours drive from Birmingham. I will attend a judges meeting this evening where the Head Judge will set up the judging criteria for the contest. Four of my friends, including Bruce, will compete in this show. I'll have a Super Grand Master, a Master and Open Men's Tall, an Open Men's Short and Bruce, competing as a Novice and Master. It should be an interesting contest. Of course, as a test judge, my scores won't count, but I must score the Classes close to the other judges scores in order to become a certified contest judge. That's my goal.

Posted by: Old Navy

Sunday, April 8, 2007 - I am officially a member of the FAME WNSO SNBF Judging Panel.

I sat at the table as a regular contest judge for the first time on Saturday at the 2007 FAME WNSO SNBF Georgia Open Championship, a men's and women's Pro Qualifier. I was originally scheduled to be a test judge at the show, but the head judge, who has judged me in several FAME shows, said he was waving the "test" judging and said I would take my seat at the judge's table and my scores, along with the other four judges, would count. There were 92 contestants, not including crossovers. It was the largest SNBF show ever and the event was sold out, with standing room only tickets going for $15 and selling out, too.

After prejudging, the Head Judge said he analyzed my scoring and determined I was very close to the consensus of opinion in every class and that for my first judging stint, especially at a show this large, I did a good job. After the show, He said he was also impressed when he listened in on the feed back I gave to contestants who came up to the judges after the competition to ask how they could improve and to point out special weaknesses they need to work on.

He immediately recommended to Bruce Johnson, the president of the SNBF that I be added to the permanent roster of contest judges for the federation. Bruce agreed. I'm certified, and have already been asked to judge at upcoming FAME SNBF shows. Sweet.

I really learned a lot judging this competition that I will use the next time I step onto a stage (in five weeks). I learned how really important conditioning is (a few pounds can make a great difference. A small amount of held water can be devastating) and how hard you really have to pose to show your muscles in the best light. Those who did, scored well and those who were tentative or "weak," scored lower. I was astounded as I watched contestants actually get harder with each pose. I also watched with interest as contestants actually got softer as they lost their focus or strength. I will certainly keep this in mind when I'm up there again.

It was interesting, to say the least, after competing 16 times and looking down at the judges and audience, to be sitting there, looking up at the competitors with a clip board and score sheet in my hands.

I have competed in seven FAME events. As a judge, I can no longer compete in this federation, including in their Pro Shows. It's the only thing I had to give up when I accepted certification as a contest judge. I'm glad I accepted. As an athlete who has competed (and will continue to compete in other federations), I know I will be a judge who understands fully what it takes to bring your "A" package to the stage to play your "A" game and I will be able to judge each contestant with that in mind.

Posted by: Old Navy

Monday, April 9, 2007 - Five Weeks Until My Weigh-In

Today I weighed 159.0. My contest target weight is 150-155. I weighed 140 when I won my IDFA Masters Pro Card in Toronto last November.

I am beginning my final preparation for the 2007 NGA Olympic Gold Mountain States Regional Bodybuilding Championship in Salt Lake City, Utah on May 12th. I will be the Guest Poser for the show and a contestant in the Junior Professional Class, which the NGA is introducing at this event. It's for Pros who have not competed as a Pro since winning their Pro Card or, if they have competed as a Pro, didn't place high enough to win any cash. This will be my first Pro Show.

My Coach, Sean "Sully" Sullivan, of Cape Cod, Massachusetts, sent me a new contest prep program that I will begin tomorrow. Today, I did Day 1, Week 2 of Hypertrophy Strength Training.

Incline Bench Press - 4 x 4 - 160 pounds

Flat Dumb Bell Bench Press - 4 x 4 - 80 pounds (On set four, I did 10 reps)

Laterals - Side & Front - 3 x 6 each way - 30 pound dumb bells

Press Down - 4 x 6 - 80 pounds

30 minutes of moderate pace, elevated tread mill

50 Slant Board Crunches

Posted by: Old Navy

Tuesday, April 10, 2007 – Five Weeks until my Weigh In
I weighed 157.6. My target weight is 150.0, 4% body fat

Bruce is training with me, but as this is my contest prep, he is supporting me.

I began a new program today that will take me to my first Pro Contest on May 12.

To maximize fat loss the plan involves four types of training:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Today I did my first Lactate-inducing lifting. It was incredible. I was drained after this workout.

Lactate-inducing lifting

The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard we respect these guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

4. Alternate exercises for muscle groups that are far away from each other and "unrelated"

CIRCUIT A: (12-15 reps per set)

A1. Bench Press
A2. Hack Squat
A3. Cable Row
A4. Leg Curl
A5. Knee Raise

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT B (15-20 reps per set)

B1. Push press
B2. Lunge
B3. Close grip chin
B4. Dead Lift
B5. Incline Sit Up

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT C — (15-20 reps per set)

C1. Dumbbell Curl
C2. Calve raise
C3. Triceps Extension
C4. Crunch on Exercise Ball
C5. Upright Row

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

The lactate-inducing sessions are performed twice a week; they should not be performed before a heavy lifting session to avoid a decrease in performance. Limit strength is something that cannot be trained efficiently in a fatigued state.

After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid.

Posted by: Old Navy

Wednesday, April 11, 2007, 30 Days Until My Weigh In

Weight: 156.6 - Target 150.0

"The Shark," a predator that keeps moving, is cruel, and eats it's young!

To maximize fat loss, "The Shark" includes four different types of training:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Today was dedicated to Aerobic work

After doing 100 hanging leg lifts (50 weighted) and 100 slant board crunches, I did a HITT cardio session (speed sprints followed by elevated tread mill) for 30 minutes. I ended the session with a hard practice posing round. Judging the contest last Saturday reminded me how hard you have to hit each pose during the symmetry and mandatory rounds. I will practice posing every day until my show.

A note about my Training Partner, Bruce. We spoke today about his competition and his future plans. Bruce has decided not to do any more shows. He feels, because of family considerations, he is going to build on what he has accomplished and will continue training and dieting to maintain a healthy lifestyle. We also agreed, because I need to continue focusing on contest prep for my competitions, we will no longer train together. I will continue my training solo as I prepare to enter the 2007 NGA Olympic Gold Junior Pro Championships on May 12 in Salt Lake City, Utah. I wish Bruce much success and we feels the same way about me.

Posted by: Old Navy

Thursday, April 12, 2007 - Four Weeks Until My Weigh In

Bodyweight - 156.8 - Target - 150.0

The Shark – The Predator Workout and Diet

The Fish Diet

Meal #1

5 oz. whitefish, 3 egg whites, 1 grapefruit and 12 almonds

Meal #2

6 oz. whitefish, 3 cup veggies

Meal #3

6 oz. tuna or 7 oz. whitefish, 2 cups vegetables (spinach best)

Meal #4

5 oz. Whitefish, 3 cup veggies

Meal #5

6 oz. Whitefish, 2 cups vegetables, 12 almonds

Meal #6

Monday and Thursday

1 cup oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter

The workouts:

To maximize fat loss we'll need four different types of training. These four aspects of our fat loss training approach are:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Heavy lifting

The objective of the heavy lifting portion of our training is maintenance or even an increase in muscle mass while in a fat loss phase. You should have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

This was Quads and Hamstrings Day + some Calves

A1. Leg press - 300 Pounds

4-6 reps

No rest

A2. Full Squats - 235 Pounds

6-8 reps

Take 2 minutes of rest, and then move on to...

B1. Stiff leg dead lift - 185 Pounds

4-6 reps

No rest

B2. Leg curl - 110 Pounds

6-8 reps

Take 2 minutes of rest then get back to A1. Perform each superset 5 times

C1. Calf raise - 300 pounds (seated machine)

5 sets of 25 reps (I did one 25 rep set after each A + B cycle)

I'm really liking this Plan. It has some interesting elements that keeps me focused and engaged. And, I feel spent after each session, which is a good thing. I am hardening up and leaning up. I will come in tight on May 12. As far as the diet, I'm sure glad I like fish.

Posted by: Old Navy

Friday, April 13, 2007 - Four Week From Today - My First Pro Show

I have one month to go before my first bodybuilding competition of the year. My last show was in early November, six months ago. By this time last year, I had already competed three times. Last year I entered a total of 10 shows and stayed roughly the same weight and size the entire time. I needed to take six months off from competing in order to add some size, and I have. Today I had my body fat and weight checked in the gym on their computer-based body fat measuring system. My height is 5' 7". My weight was 157.0 and my body fat was 8.8%. My lean mass is around 143 pounds. I weighed 140 on stage at my last show and my body fat then was 6%. My lean mass was around 131 pounds. I have indeed added some size and I'm pumped. I have been doing lots of heavy lifting and clean eating and it has paid off. I hope to hit the stage at the 2007 Olympic Gold Junior Pro Championship in Salt Lake City, Utah at around 150 pounds with a body fat of 6% and a lean mass weight of 141 (I can't get much lower than that because of my age. I have some loose skin that won't go away). Nevertheless, I'm confident I will come in the best shape of my life for my first Pro Show. I have added size in my chest, quads, biceps and calves. I have also added a little size to my waist, but I'm working on that. LOL

Today was a moderate cardio day. I did flat crunches and reverse crunches, weighted hanging leg lifts and slant board crunches. I did about 30 minutes of elevated, moderate speed tread mill and ended my workout with a hard practice posing session. I will work out in the gym tomorrow as part of my contest prep training.

Posted by: Gazhole

Damn, that Lactate-Inducing part looks brutal!

All the best next month dude, train hard!

Posted by: Old Navy

It is brutal. This plan is brutal, but I can feel it's working.

Posted by: Old Navy

Monday, April 16, 2007 - 25 Days Until My Pro Show Weigh In

Body Weight: 156.0 - Target Weight: 150.0

The Shark – The Predator Workout and Diet

The workouts:

To maximize fat loss we'll need four different types of training. These four aspects of our fat loss training approach are:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Heavy lifting

The objective of the heavy lifting portion of our training is maintenance or even an increase in muscle mass while in a fat loss phase. You should have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

Today's workout looked like this:

A1. Incline DB press
6 reps x 60 pound dumbbells
No rest (or 10 sec. to change exercises)

A2. Dumb Bell Flies
8 reps x 40 pound dumbbells
Take 2 minutes of rest, and then move on to...

B1. Weighted Chins
6 reps x 25 pound plate
No rest

B2. Bent over rows
8 reps x 75 pounds
Take 2 minutes of rest then get back to A1.

Perform each superset 5 times. Then add:

C1. Curls
3 sets of 6 reps x 30 pound dumb bells

D1. Press downs
3 sets of 6 reps x 70 pounds

I followed this workout with a 30 minute HITT Cardio session of 20 second speed splits at 10 degrees elevation and 8.0 speed on the tread mill, followed by 10 minutes of cool down. I ended today with practice posing of symmetry and mandatory rounds.

Posted by: Old Navy

Tuesday, April 17, 2007 - 24 Days Until My First Pro Show Weigh In

I weighed 156.0 - Target Weight is 150.0

Lactate-inducing lifting

The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard I respected these guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

The specific exercises I did for this session are listed in a prior post. I completed three cycles of three sets of high reps of several exercises, alternating between upper and lower body. Then, I did a moderate 30- minute cardio workout to burn off the lactate acid buildup.

I was wasted after this session.

Posted by: Gazhole

Quote:

Originally Posted by Old Navy

It is brutal. This plan is brutal, but I can feel it's working.

Thats the main thing. I dont care how tough it is, the pain is only temporary, but when you get results its all worth it.

Posted by: Old Navy

Wednesday, April 18, 2007, 23 Days Until I Check In For My First Pro Show

Today was a non-weight training day and I dedicated my time to practice posing and cardio. I went through a hard pump up and then two complete contest rounds of hitting and holding all of my poses. I ended the session with 30-minutes of moderate cardio. I will practice my posing each day until the contest. It's the only way I can be sure I will be able to be on stage for what ever length of time is required without shaking or losing my form.

Posted by: Old Navy

Thursday, April 19, 2007 - 22 Days Until I Check In For My First Pro Show

I weighed 155.0 - Contest goal 150.0

Today was Legs and Calves day. I did three sets of couplets (supersets with no rest) of the following:

Machine Leg Press - 3 x 8 x 300 pounds
Lunges - 3 x 8 x 150 pounds

Squats - 3 x 8 x 285 pounds
Ham Curls - 3 x 8 x 125 pounds

Extensions - 3 x 8 x 150 pounds
Seated Calf Raises - 150 pounds (3 sets of 25 reps seated + 3 sets of 25 reps standing)

Then I did 30-minutes of stationary bike, 100 abs crunches and a practice posing session. I'm feeling strong.

Tomorrow morning (Friday) I leave Birmingham at 6 AM in route to Providence, RI, to then drive to Plymouth, Massachusetts to see my Coach, Sean, "Sully" Sullivan and to help him with his show, the OCB Spirit of America, on Saturday.

Posted by: Old Navy

Sunday, April 22, 2007

I just want to say how awesome it was to be a judge at this year's OCB Spirit of America Bodybuilding and Figure IFPA Pro Qualifier Championship in Plymouth, Massachusetts on Saturday. Last year I competed in this contest and this year, I watched it from a totally different perspective. There were 88 athletes competing. My report card is good, as my scores were very much in line with the consensus. It was a great learning experience for me as a competitor. I have now judged shows in the FAME SNBF and the OCB Federations. I have been asked to judge a NGA show in a couple of months. I know this experience will impact how I compete in future contests and I'm grateful for the opportunity to learn more about our sport.

Monday, April 23, 2007 - 18 Days Until Check In At My First Pro Show

Body Weight: 157 (I put on a few pounds over the weekend at the OCB Sprit of America) - Target 150

Heavy lifting Day
The objective of the heavy lifting portion of this training plan is maintenance or even an increase in muscle mass while in a fat loss phase. The plan calls for two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

Chest and Back Weight Training

A1. Incline Dumb Bell press - 6 x 60 pound dumb bells

No rest

A2. Dumb Bell Flies 8 x 40 pound dumb bells

Take 2 minutes of rest, and then move on to...

B1 Medium Grip Chins 1 X 10 (full reps)

No rest

B2. Machine Lat Pull Downs 8 x 120 pounds

Take 2 minutes of rest then get back to A1. Perform each superset FIVE times.

C1. Dumb Bell Curls 3 x 6 x 30

D1. Triceps Rope Pull Downs 3 x 6 x 70

After the weight training, I did 100 slant board crunches, 200 skip ropes and a practice posing session, where I worked on my symmetry, mandatory rounds and individual posing routine.

This was a great workout.

Posted by: Old Navy

Tuesday, April 24, 2007 - 17 Days Until My First Pro Show Check In.

Today I did Lactate-inducing lifting. It was incredible. I was drained after this workout.

Lactate-inducing lifting

The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard we respect these guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

4. Alternate exercises for muscle groups that are far away from each other and "unrelated"

CIRCUIT A: (12-15 reps per set)

A1. Bench Press
A2. Hack Squat
A3. Cable Row
A4. Leg Curl
A5. Knee Raise

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT B (15-20 reps per set)

B1. Push press
B2. Lunge
B3. Close grip chin
B4. Dead Lift
B5. Incline Sit Up

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT C — (15-20 reps per set)

C1. Dumbbell Curl
C2. Calve raise
C3. Triceps Extension
C4. Crunch on Exercise Ball
C5. Upright Row

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

The lactate-inducing sessions are performed twice a week; they should not be performed before a heavy lifting session to avoid a decrease in performance. Limit strength is something that cannot be trained efficiently in a fatigued state.

After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid. Whew!

Posted by: Old Navy

Wednesday, April 25, 2007 - 16 Days Until I Check In For My First Pro Show

Body Weight - 156.0 Target Weight - 150.0

Interval Aerobic Training

Today I focused on abs, calves and cardio:

30-minute HITT Cardio session on the tread mill with 10 degree elevation and several 20-second speed splits at 9.0 speed.

75 seated calve raises at 150 pounds and 75 standing calve raises

Hanging leg lifts with a 5-pound dumb bell held between my feet and seated abs crunches.

I ended the session with two practice posing rounds, holding each pose for 10-seconds.

Posted by: Old Navy

Thursday, April 26, 2007 - 15 Days Until I Check In at My First Pro Show

I weighed 155.6. Contest Goal is 150.0

Heavy lifting

The objective of the heavy lifting portion of this training is maintenance or even an increase in muscle mass while in a fat loss phase. I have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Ham strings

This was Quads and Ham strings Day + some Calves

A1. Leg press - 6 x 300 Pounds

No rest

A2. Full Squats - 8 x 235 Pounds

Two minutes of rest, and then I moved on to...

B1. Stiff leg dead lift - 6 x 185 Pounds

No rest

B2. Leg curl - 8 x 125 Pounds

Two minutes of rest then I got back to A1. I Performed each superset 5 times

C1. Calf raise - 300 pounds (seated machine)

5 sets of 25 reps (I did one 25 rep set after each A + B cycle)

I did 50 abs chunches and then tried to do a practice posing session, but ran out of gas. Whew!

Posted by: Old Navy

Friday, April 27, 2007 - Two Weeks Until My First Pro Show

Body weight: 154.6. Contest goal. 150.0

Ex Beetle, Paul McCartney has a song. It's called "When I'm 64"

"When I get older, losing my hair, many years from now, will you still be sending me a valentine, birthday greetings, bottle of wine? When I stay out to quarter of three, will you lock the door? Will you still need me, will you still feed me, when I'm 64?"

I be 64 tomorrow and my wife says, "Yes."

It has been my goal since I turned 50 to be in the best shape of my life each year, on my birthday. Today, I am in the best shape of my life and I'm grateful.

Posted by: Old Navy

Monday, April 30, 2007 - 12 Days Until My First Pro Show

Body Weight: 155.8 Contest Goal: 150.0

News Flash

I have decided to compete this Saturday in the NPC Vulcan Classic in Birmingham, Alabama. Quite a few of my gym budds are competing in this non Pro-Qualifier and I feel it will be a great warm-up show for my Natural Pro debut a week later in Salt Lake City, Utah. I will compete in the Men's Master 50+ and Men's Master 60+ Classes. So, I am now in a final week contest prep mode. This will be my first show since I won my Master Pro Card in Toronto last November. I'm pumped.

Today I did an upper body, core workout with 6-8 rep sets of heavy weights, followed by a moderate cardio session. I will do more cardio this evening and complete a couple of practice posing rounds.

Posted by: Old Navy

Tuesday, May 2, 2007
Three Days Until My First Show of 2007, 11 Days Until My First Pro Show

2007 NPC Vulcan Classic, Birmingham, AL, May 5
2007 NGA Olympic Gold Junior Pro Championship, Salt Lake City, UT, May 12

Weight: 154.0 (I'm a Lightweight). Contest Goal: 150.0

Here is my Final Week Contest Cutting Diet for both of these contests:

Sunday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ? cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ? cup brown rice, salad or vegetablesMeal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ? cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juic
Training: None

Cardio: None

Posing: 1 set, hold each pose for 10 seconds

Monday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ? cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ? cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ? cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flexes, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds

Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 20 minutes

Posing: AM 1 set, hold each pose for 10 seconds

Posing: PM, 1 set, hold each pose for 15 seconds

Tuesday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ? cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ? cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ? cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 15 minutes

Posing: AM 1 set, hold each pose for 15 seconds

Posing: PM, 1 set, hold each pose for 20 seconds

Wednesday: Water: 1.5 gallon – Light Salt

Meal 1: 6 egg whites + ? grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ? grapefruit
Meal 5: 6 egg whites + 3 cups salad

Training: AM: Leg Flex 10 X 30 sec. & leg ext. isometric holds 3 X 40 sec.
PM: Light upper body workout, keep the reps in the 12-15 range and do
6-8 sets per body part (no legs) then twice through the mandatory.

Cardio: AM & PM 25 min treadmill @ 3.5 mph, flat (no incline)

Posing: AM: 1 X 20 seconds each
PM: 2 X 20 seconds each

Thursday: Water: 1.5 gallon – Light Salt

Meal 1: 6 egg whites + ? grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ? grapefruit
Meal 5: 1 cups oats, 4 oz. sweet potato, 1/2 banana, 1 cups green beans, 1 tablespoon peanut butter

Training: Leg Flex 10 X 30

Cardio: AM & PM 20 min 3.5 flat

Posing: AM: 2 X 20 seconds each
PM: 2 X 20 seconds each

Friday: Water: 1.5 gallon – Lightly Salt Meal 1-3 and then cut Salt

Meal 1: 6 oz 93% lean beef + ? grapefruit
Meal 2: 4 oz 93% lean beef + ? grapefruit
Meal 3: 6 oz chicken + ? grapefruit
Meal 4: 4 oz 93% lean beef + ? grapefruit
Meal 5: 6 oz turkey + ? grapefruit

Training: none

Cardio: AM & PM 15 min 3.5 flat

Posing: As necessary through the day

Saturday:

Meal 1: 4 oz 93% lean beef + ? grapefruit
Meal 2: 2 oz chicken + ? sweet potato
Meal 3: 2 oz chicken + 1/2 sweet potato
Meal 4: 2 oz chicken and 1 sweet potato

Sodium: only what is in listed foods

45 min before pump-up: Snickers bar or 3 rice cakes with natural peanut butter and a hot coffee or tea to bring out the vascularity

20 min. before Pump-up: sip some Gatorade, but not too much. I'll have lots of carb in me at that point so I should be nice and full and hard.

Water: Keep water high so the carbs have something to work with. Don't cut it back at all, keep to 1.5 gals. (this is for the Pro Show, which is judged at one time.) The show this weekend is split between morning prejudging and the evening show. For this one I will cut back some water.

Posted by: Old Navy

Wednesday, May 2, 2007 - Three Days Until My Last Amateur Show, 10 Days Until My First Pro Show

Weight: 153.0. Contest Goal: 150.0

I am dialed in. I feel great. Today I had a good pump up and competition practice posing session, followed by 30-minutes of moderate cardio. I'm drinking a ton of water and eating the right mix of protein, moderate carbs and a tiny bit of fat. My vascularity is coming in and my cuts are becoming defined. I think my first competition as a Lightweight will be fun. I will be 10 pounds heavier for my 17th contest than I have ever been before.

Posted by: Old Navy

Thursday, May 3, 2007 - Two Days Until My Last Amateur Show, Nine Days Until My First Pro Show

Weight: 152.4 Contest Weight Goal: 150.0

Today I did a good pump up and then two full practice posing rounds (I am doing two classes in this show) and practiced my 60-seconds individual posing routine. I ended the workout with 30-minutes of moderate cardio. I'll take a walk tonight and do two more practice posing rounds and my routine. I'm feeling good.

Posted by: Old Navy

Saturday, May 5, 2007, NPC Vulcan Classic, Birmingham, Alabama
Results: Open Men’s Lightweight – Second; Men’s Master 50+ First

After coming off of a six-month hiatus from competing, I was eager to return to competition. With two weeks to go until my first Pro Show on May 12, I decided to enter the NPC Vulcan Classic, held in Birmingham, Alabama, where I live. It’s the second year for this non-pro qualifier. The NPC is interested in this show and had the NPC Alabama State Chairman as the Head Judge.

The show had several small classes, including Teen, Novice, Junior Open, Open, Masters and Figure. There was also a Mr. Birmingham class. There were no female bodybuilders entered.

All of the classes were competitive, as several athletes were using this show as a warm up for upcoming NPC pro-qualifier contests.

I competed in the Men’s Master 50+ Class and since the other 50+ Master who paid to enter didn’t show up, I was the only one in the Class, so I placed First. On stage, I competed with the Men’s Master 40+ Class and that was awesome. They kept us on stage for quite a while. I loved it. Hell, I wanted to beat some of those kids, so I posed like I was trying to. LOL

In the Open Men’s Lightweight Class, there was one other competitor, an outstanding young athlete who was my size and weight. He is a 35 year-old active duty U.S. Navy Recruiter, based in Birmingham. This was his second show. He was outstanding. He is a natural athlete and we talked back stage about him competing in natural federations. We are going to work together towards that goal. A Navy Captain helping a Navy Chief Petty Officer. Makes sense to us.

I had a great time with my individual posing routine, a 60-seconds version of my Glenn Miller St. Louis Blues March routine. The audience seemed to enjoy it, too.

So, now, I fly to Las Vegas tomorrow to attend a convention and then on Wednesday, I fly to Salt Lake City, Utah and meet up with my distance training client who is going to compete in the 2007 NGA Mountain States Regional Bodybuilding Championship as a Novice and Master. I am the Guest Poser for his show and will compete in the 2007 NGA Olympic Gold Junior Pro Championship that same night.

I am confident that this warm up show was very beneficial and will allow me to come in a little better when I step onto the stage in Salt Lake City next Saturday.

Posted by: Old Navy

Monday, May 7, 2007 - Las Vegas, Five Days Until My First Pro Show

Sunday morning, after my Saturday night NPC contest in Birmingham, AL, I flew to Las Vegas, NV to attend a convention with my company. I am staying at the Mandelay Bay Resort. This is an incredible facility. My room has a full-size wall mounted wide screen TV, a huge bathroom with standup shower and deep tub. My 11th floor view looks out over the Las Vegas Strip. Sweet.

Best of all is the Fitness Center. This place is awesome. In addition to a huge workout area with plenty of weights and cardio equipment, it has three whirlpools, a large steam room, sauna and private walk-in showers. They offer free fruit, water, soft drinks, juices and pastries (if you are interested). The Center is a little pricey ($26.00 a day), but, I made friends with the clerk at the front desk at the hotel when I checked in and mentioned I was training for my first Pro Show this Saturday, so she didn't charge me for my three-day spa membership. Also Sweet. The perks of being a Pro Bodybuilder. LOL There were quite a few people using the spa who stayed over after the De La Joya - Meriwether fight. Lots of shadow boxing going on in the Fitness Center.

I had a little trouble finding the food I needed on Sunday evening. This town is expensive. One place I looked at offered a Salmon dish for $46.00. I passed. I found a restaurant and had a small steak and salad for a lot less. This morning, at the hotel, my three egg whites omelet, grapefruit juice and coffee only cost $26.00.

My training consisted of some core work, with three or four exercises per body part and 10-20 reps each. Then I did 30 minutes of cardio, and in my room, a practice posing session. I will do another round of cardio and practice posing later.

Posted by: Old Navy

Friday, May 11, 2007, NGA Mountain States Regional/Olympic Gold Junior Pro Championship

My training client and I arrived in Salt Lake City, Utah this afternoon and after checking into the hotel, went to the venue to meet Blair Dean, the contest promoter. I am Vice President of Marketing and Promotion for the NGA and this was my chance to spend some time with an NGA Regional Chairman. Blair is a good man. He has been promoting shows in the Mountain States for many years and he knows his business. This will be a well-run show.

Doc and I helped Blair set up the trophy display and pump up room. We then spent a lot of time with Blair, talking about the evolution of our Sport. It was all very interesting.

We then took care of the polygraph tests and then had our last meal of the day. Check in is a noon tomorrow and the competitors then arrive at the venue at 6 PM for a 7 PM start. This will be an one-session show, with prejudging, individual posing rounds and the awards ceremony for each class at one time.

The show starts with the Teens, then the Novice, Figure, Masters and Open. I will do my Guest Posing after the intermission after the Masters and before the Open. My Junior Pro contest follows the Open Over All. Blair has invited Doc and me to have dinner with his staff and the judges after the show.

Doc and I are as ready as we can be. He dropped about 30 pounds in eight months for this show and will come in at around 146. I will come in at 150. We are both cut and tight. Sweet.

Posted by: Old Navy

Sunday, May 13, 2007, Salt Lake City, Utah, NGA Olympic Gold Junior Pro Championship

Results: Third Place

What a night. It was my first Guest Poser appearance and my first Pro Competition.

I had a great time doing my three 90-seconds posing routines, back-to-back, with costume changes (quickly) in front on 450 people at the 2007 NGA Mountain States Regional Pro Qualifier Bodybuilding and Figure Championship, in Bountiful, Utah, a suburb of Salt Lake City. I believe the audience had as much fun watching as I did performing.

The contest began with a large Teen Class, followed by an equally large Masters Class. I did my Guest Posing stint following the Novice and Figure Competition.

The Open Class completed their competition and then the NGA Olympic Gold Junior Pro Championship completed the evening.

I had time to pump up while the Open was in progress and was ready when the Head Judge called the Pros to the stage.

The NGA Olympic Gold Junior Pro Championship is for first-time professional athletes and the competition for me was exciting and fun as we began to hit our poses for the first time as Pros.

First Place went to Shane Stewart, NGA Mr. Utah for 2005 & 2006. Second Place went to Ray Long, from South Carolina, now living in Utah. Ray is a 190 pound, 5' 6" former power lifter. His quad, hams, chest, back package was awesome.

I was proud to stand with these guys and place Third in my first pro show.

In addition to the cash prize, we were awarded beautiful leather show jackets with the 2007 NGA Olympic Gold Junior Pro Champion embossed on the back and the NGA logo over the chest on the left front. A Very Cool Jacket.

After the show, the promoter, Blair Dean, invited Doc and me to have dinner with his family, the show staff and some of the judges. Blair is a Class Act, and this was a great experience.

And, my training client, Doc Dana, placed Third in the Novice Lightweight Class in the Mountain States Regional.

Posted by: Old Navy

Monday, May 14, 2007

It's really starting to sink in. I actually had my first Guest Poser appearance and also competed in my first Pro Show on Saturday. How cool was that? I had a great time and a memorable experience. It was my 18th show. I remember my first amateur contest, the NPC Northern Kentucky in March 2005. I will certainly add my first Guest Poser appearance and Pro Show to my bodybuilding memory bank. In addition to the cash prize I received for placing Third, they presented me with a leather jacket with "NGA 2007 Olympic Gold Junior Pro Champion" embossed on the back.. It was about 70 degrees out when I left home for the gym this morning. I took the lining out of the jacket and wore my new "trophy" over my gym clothes. It felt great. When I get home after work, I will hang it in the closet and then continue to prepare for my next competition.

I felt at the Pro Show I needed to add some more size to my legs and to work on my abs. I started a new workout plan today that will emphasize those body parts as I prepare for a contest on June 30th. I am doing three sets of every exercise, going to failure at 6RM, 12 RM and 25 RM. I will work this plan for the next six weeks.

Posted by: Old Navy

Tuesday, May 15, 2007

I continued to work on adding size to my legs by working "reps to failure" sets. I did squats, extensions, ham curls, adduction and abduction. Each exercise consisted of three sets. The first was 6 RM, the second was 12 RM and the third was 25 RM. This was tough. I ended the workout with three sets of 25 reps of seated calve raises. Tomorrow is a cardio only day, with some abs work and pull ups for good measure.

Posted by: Old Navy

Here are a few photos from my first two shows of the year, the NPC Vulcan Classic in Birmingham, Alabama on May 5th and the NGA Olympic Gold Junior Pro Championship in Salt Lake City, Utah on May 12th.

I placed 2nd in the Open Men's Lightweight Class and 1st in the Men's Master 50+ Class at the NPC show and I was Guest Poser and placed Third in the NGA Olympic Gold Junior Pro Show.

Body Building Senior Photo Gallery 2007

Posted by: Old Navy

Wednesday, May 16, 2007 - 45 Days Until My Next Contest

I have enjoyed a moderate non-contest diet since I returned home from Salt Lake City and my first Pro Show. Last night my wife, Vivian, made a great pasta dish. She is Italian and knows her Italian cooking. Yummy. I put "45 Days Until My Next Contest" in the header of this post to remind myself to take my face out of the trough and starting thinking about my contest diet for my next show. On June 30th I will compete in the 2007 NPA (National Physique Association) Nationals Bodybuilding & Fitness/Figure Championships and 2007 NPA Masters Universe Championships in Lt. Lee, Virginia. Both events are Pro Qualifiers. Although I already hold two Masters Pro Cards, this Federation requires you win your Pro Card in the NPA before you can compete as an NPA Pro in their Pro Shows. I am trying to earn my third Masters Pro Card so I'll have more contest choices as I continue to compete in our sport.

Today was a modest cardio day with some abs work and pull ups. Tomorrow I'll return to heavy lifting to failure exercises.

Posted by: Old Navy

Thursday, May 17, 2007 - 44 Days Until My Next Contest

Today I continued my three sets-to-failure exercise plan. In each exercise, I picked a weight where I failed at 6 reps on set one, 12 reps on set two and 25 reps on set three. I did shoulders, back and biceps sets, including shoulder presses, shrugs, lats pull downs, laterals, dumb bell biceps curls, machine curls, and cable curls. I ended the session with palms facing me pull ups, hanging leg raises and slant board sit ups. This was a solid, pumped workout.

Posted by: Old Navy

Friday, May 18, 2007 - Six Weeks Until My Next Contest

I did my second legs and calves workout of the week, using different equipment than I did on Tuesday. My three-sets-to-failure exercises included seated leg press, lunges, seated ham curls, extensions, and standing calve raises. My sets were 6 RM, 12 RM and 25 RM. Tough Stuff.

Posted by: Old Navy

Monday, May 21, 2007 - 40 Days Until My Next Contest

I was a judge on Saturday for the 2007 FAME SNBF Capital Classic Bodybuilding, Fitness and Figure Championships in Montgomery, Alabama. It was a pro qualifier and my third contest judging opportunity. The Capital Classic is a good show. We had 44 very competitive athletes with competition in nearly every class. My scores were very much in line with the other judges. The only area I need to work on as a judge is Figure, but I'm learning. And, as a judge, I really learn a lot that is helpful to me in my competitions. I get a different perspective from the other side of the lights.

With 40 days to go until the 2007 NPA Masters Universe in Ft. Lee, VA, I am back on my contest prep diet. I enjoyed the week off after my last show on May 12th.

Today I continued the 6 RM, 12 RM, 24 RM sets to failure exercises. It was chest and triceps day and I did incline dumb bell flies, flat bench dumb bell flies and decline dumb bell flies. I also did pec deck and ended the session with 50 push ups and 50 slant board crunches.

Posted by: Old Navy

May 22, 2007 - 39 Days Until My Next Contest

It was legs and calves day as I continued my 6 RM, 12 RM and 25 RM three-sets to failure on each exercise workout plan. I know this is working because my chest and triceps are sore from yesterday's session. Today I did squats, lunges, extensions, ham curls and calve raises. I ended the session with a short, moderate, elevated tread mill run.

I'm leaving Birmingham, Alabama this morning for New York City on business through Friday. I have already checked out the hotel and it has a good gym. I'll report daily on my workouts from The Big Apple.

Posted by: Old Navy

Wednesday, May 23, 2007, 38 Days Until My Next Show

I am in Brooklyn, New York attending a conference. The gym at the Marriott at the Brooklyn Bridge Hotel is excellent. It is a private club that offers guest memberships to hotel guests at no charge. The gym is well equipped. One of my Distance Training clients from California, Greg Tarczynski, a professional photographer, is covering the conference. It gives me the opportunity to train with Greg, one-on-one, today, Thursday and Friday. It's good to be able to work with one of my clients instead of offering advice by cell phone, emails and chat.

Today Greg and I worked chest, triceps and abs. He enjoyed the 6 RM, 12 RM and 25 RM sets. We ended the session with a tread mill run. Tomorrow we will hit back and biceps.

Posted by: Old Navy

Thursday, May 24, 2007 - Brooklyn, New York

My training client, Greg, and I had a great workout in the Marriott At The Brooklyn Bridge hotel gym. We did several sets of 6 RM, 12 RM and 25 RM back, shoulder and biceps exercises. We did lats pull downs, low rows, high rows and machine shoulder presses and shrugs. For biceps, we did cable curls and worked the rack with 10 X 30, 25, 20, 15 and 10 pound seated dumb bell curls. We ended the session with some moderate tread mill work and abs crunches. Tomorrow, our last day together, we will work legs and calves. It's a little hard staying on a strict diet while attending a business conference, but we are trying.

Posted by: juggernaut

Old Navy-you kick ass

Posted by: Old Navy

Quote:

Originally Posted by juggernaut

Old Navy-you kick ass

Ha, ha. Thanks, Man.

Posted by: Old Navy

Friday, May 25, 2007 - Check In At My Next Contest Is Five Weeks From Today

I arrived back in Birmingham, Alabama from New York City at 5 PM Central time today. Both the New York and Birmingham Airports were crowded due to the Memorial Day weekend travel. I'm glad I beat the rush.

I worked out with my training client, Greg, early this morning before I left for the airport. We had a strong legs and calves training session, including squats, lunges, extensions, ham curls and seated calve raises. I will take the weekend off and hit the gym on Monday morning as I begin a slow five-week contest diet to prepare for the 2007 NPA Masters Universe in Ft. Lee, Virginia on June 30.

Posted by: juggernaut

what changes are you making in your diet

Posted by: Old Navy

Monday, May 28, 2007, Memorial Day (US)

I met my friend and fellow NGA & IDFA Pro, John Rossman, in the gym today and we fooled around with chest, back and triceps. It was mostly laughing and goofing. Then we went to the California Pizza Kitchen for a Carb Load. It was a nice way to spend part of Memorial Day. I'll get back to being serious tomorrow.

Posted by: juggernaut

had my carb load yesterday-included a REALLY NIIIICE piece of Crumb Cake from the bakery...heaven.

Posted by: Old Navy

Quote:

Originally Posted by juggernaut

had my carb load yesterday-included a REALLY NIIIICE piece of Crumb Cake from the bakery...heaven.

Yeah, and my chocolate peanut butter cheese cake was awesome, too. LOL

Posted by: Old Navy

Tuesday, May 29, 2007, 32 Days Until My Next Contest

Today I focused on 6 RM, 12 RM and 25 RM legs and calves exercises. I completed sets of squats, leg presses, extensions, ham curls, abductors and adductors and weighted seated calve raises. I ended the session with 50 slow, hard, slant board crunches, holding at the top of each crunch with a squeeze. With a little over a month to go until my first contest, I am basically ready. I will harden up and lean up a bit with diet and cardio as the time to compete nears.

Posted by: juggernaut

send me a piece of that cake

Posted by: Old Navy

Wednesday, May 30, 2007, 30 Days Until I Check In For My Next Contest

Today was a cardio and abs day. I did a moderate elevated tread mill session, and for abs, hanging leg lifts and slant board crunches. I also did a few practice posing rounds, to work on holding my poses hard without shaking. Tomorrow I will work on shoulders, back and biceps. With a month to go until my next show, I'm staying tight.

Posted by: Old Navy

Thursday, May 31, 2007, 29 Days Until I Weigh In For My Next Contest

I had a really strong 6 RM, 12 RM and 25 RM back, shoulders and biceps workout. I did lats pull downs, rows, shoulder presses, shoulder laterals and shoulder extensions. Then I did dumb bell curls and machine biceps curls. I ended the session with abs work. My weight is holding at around 150.0

Posted by: Old Navy

Friday, June 1, 2007, 28 Days Until I Check In At My Next Contest

Today I had a great "Reps To Failure" (RM) legs and calves workout. I completed three sets each of squats, lunges, leg extensions, ham curls, calve extensions and calve raises.

As the 2006 FAME WNSO Men's Masters 60+ World Champion, I have been invited to Toronto next weekend (June 8, 9 & 10) to be Guest Poser at the 2007 FAME WNSO Canadian National Championships.

Posted by: Old Navy

Monday, June 4, 2007, 25 Days Until I Check In For My Next Contest.

In preparation for my Guest Posing appearance next weekend at the 2007 FAME WNSO Canadian National Championships in Toronto, I began a week of modified-contest prep diet and training.

I did a pre-judging pump up and posing practice. I also did some light circuit weight training, using light weights and more reps (15-25). Then I did a moderate tread mill session followed by an abs workout.

I weigh 151.0, about a pound from my contest weight. Since I am Guest Posing and not competing, I will not do as much "shredding" work as I normally do for a bodybuilding competition, Nevertheless, I will come in hard and lean for my two Guest Posing stints (one before the Masters and one before the Pros individual posing routines).

Posted by: Old Navy

Wednesday, June 6, 2007, Three Days Until My Guest Posing Appearance at the FAME WNSO Worlds.

After a re-feed last night, I woke up this morning weighing 150.2, so I'm back on track. I did some quads extensions and flexes with light weights and a upper body circuit workout, with light weights in the 15-20 rep range. Then I did a moderate tread mill walk for cardio and a practice posing session, to work on my four routines for the Toronto show on Saturday.

Posted by: Old Navy

Thursday, June 7, 2007, Two Days Until My Guest Posing Appearance at the FAME WNSO Worlds in Toronto

I spent my time at the gym today doing 10 sets of 30 reps of leg flexes and then I worked on my posing routines for this weekend's show in Canada. Last night I did a full body shave and exfoliation. I will have one professional spray tan applied this evening and then shower it off on Friday. It will leave me with a good base for my Dream Tan II application at the venue. I leave for Toronto at 6:30 AM on Saturday and arrive at noon. My first routine will happen at around 4:30 PM. I sure hope the plane isn't late. The reason I'm not leaving for Canada on Friday is that my wife and I have tickets for a Chicago concert in Birmingham that night. We have our priorities in order. LOL

Posted by: Old Navy

FAME WNSO Reaches Out to Senior Athletes
Establishes a Master Pro Division for Bodybuilding and Fitness Competitors
Awards 1st WNSO Master Pro Card to Scott “Old Navy” Hults

June 10, 2007, Toronto, Canada (FAME) – For the past 10 years, the World Natural Sports Organization, WNSO, has been a leader in providing natural, drug-free competitions for bodybuilding, fitness, model and figure athletes. The organization offers both amateur and professional level contests throughout Canada, the United States, Europe, Africa, Australia, and New Zealand.

The husband and wife team of Jeffrey Kippel and Mindy Blackstien cofounders of the WNSO, also publish the federations magazine, FAME. Last year, because of the increased interest in modeling, The WNSO began a Muscle Model Division.

Continuing to look for ways to better serve their FAME athletes, the two turned their attention to the senior class and at this years FAME National Championships named the first ever WNSO Master Pro bodybuilder.

Kippel and Blackstien selected for this honor a senior US bodybuilder from Alabama, Scott “Old Navy” Hults, who is the 64 year-old 2006 FAME WNSO Men’s Masters 60+ World Champion.

He was selected to receive his WNSO Master Pro card as the representative Champion from last years FAME Worlds. Hults attended this years event and appeared on stage as Guest Poser during the amateur competition and again at the evening Pro show.

At the Pro show, the promoters introduced “Old Navy” as the 2006 Masters 60+ Champion and on stage, awarded him the first WNSO Master Pro Card as they announced the launching of the new WNSO Masters Pro Division.

“I am honored to be selected as the first WNSO Master Pro. I hope I can inspire those who believe age is a statistic, not a burden,” Hults said.
The WNSO will offer its first Master Pro competition at the 2007 FAME North American and US National Championships in Miami, FL, November 2-4. Plans are for there to be one or more Master Pro competitions per year in the US and in Canada, and later in other countries. The Men’s body building will be split into two age groups, 40-55 and 55+. The women's Master Pros will be 35+.

In order to establish a stable of Master Pros, the WNSO will award a WNSO Master Pro Card to the winners of the Men’s Masters 40+, 50+ and 60+ FAME World Championships from 2005 and 2006 and the winners of the Women's Masters Class for those years. The winners of the Men’s and Women's Masters classes that had five or more competitors in this years FAME National Championship show also earned WNSO Master Pro Cards

Posted by: Old Navy

Tuesday, June 12, 2007, 18 Days Until the 2007 NPA Masters Universe in Ft. Lee, VA

I had a great time last weekend as Guest Poser at the 2007 FAME WNSO National Championships in Toronto. Here is a link to some photos from my Posing Routines:

Body Building Senior Photo Gallery 2007

This morning I got back to the business of preparing for my next contest, in less than three weeks. I did a heavy legs workout (squats, hack machine, extensions, ham curls, adduction, abduction and seated and standing calve raises. I concentrated on a slow pace with a hard squeeze at the top of each rep and a slow release for negative action. I ended the session with some abs work and then got my cardio in by changing a flat tire on my truck.

Posted by: Old Navy

Wednesday, June 13, 2007, 17 Days Until My Next Contest

Today was chest and triceps day and I pulled a workout from my bag that I haven't done in quite a while. Each exercise had three 10 rep sets with progressive weight added to each set. Between each set of every exercise, I did 10 full dips. I did flat bench, incline and decline dumb bell presses, pec deck, triceps pushdowns and extensions. I did a total of 180 dips (18 x 10). I ended the session with 50 slant bench crunches. Fun Stuff.

Posted by: Old Navy

Thursday, June 14, 2007, 16 Days Until the NPA Masters Universe in Ft. Lee, VA

Body weight: 151.8

I was in the zone today. I worked back, shoulders and biceps with lots of combo sets. My favorite was heavy lats pull downs combined with pull ups. I did five sets of 10 reps each, going back and forth between pulling down and pulling up. Hard Core. I then combined shoulder presses and shrugs, four sets of 10 reps. For biceps, I went heavy (for me) and did 3 sets of 10 reps with 35 pound dumb bells, combined with machine curls (100 pounds) and barbell curls (60 pounds). Sweet.

Posted by: Old Navy

Friday, June 15, 2007, Check In For My Next Contest Is Two Weeks From Today

As the header states, it's time to get it on. I will do a hard week of training next week and then a final week of contest prep leading up to my flight from Birmingham, Alabama to Richmond, Virginia for the 2007 NPA Nationals and Masters Universe.. The promoter told me, so far, the Men's Master 60+ class is the largest masters class he has. I'm pumped. It seems more than a few of us want to earn their NPA Master Pro Card. At least six of us will be vying for the title. One guy is coming from Florida for the contest. Fun Stuff. I am also competing in the Open Lightweight Class in the NPA Nationals part of the competition.

Today I did my second legs workout of the week. I went heavy on presses, extensions, ham curls, walking lunges and calve raises.

Tomorrow, I'm meeting one of my Distance Training clients at the gym for a one-on-one workout. He is driving from Atlanta to train and then do a practice posing session with me.

Posted by: Old Navy

Monday, June 18, 2007, 12 Days Until My Next Contest

Body Weight: 152.0. Contest Goal: 150.0 Shredded

A change in travel plans. Instead of flying from Birmingham, Alabama to Richmond, Virginia for the contest in 12 days, a good friend of mind, and fellow competitor are going to drive to the show. We figure it will take about 10 hours and cost a lot less than two air fares and a rental car. We will split the gas and the driving, so it should be OK. John Rossman is an outstanding athlete. He is an NGA and IDFA Pro. He turned 40 last week, so at this show, he will compete in the Masters 40+ class, while I compete in the Masters 60+ class. We will compete against each other in the Open Men's Lightweight class. We did that once before, and, of course, he placed higher than me, but I ain't gonna roll over for this one either. LOL It's a Pro Qualifier.

Today I did another session of combination exercises. Using Hammer Strength machines, I did three sets of 10 heavy reps of incline, decline and flat chest presses, combined with 10 deep dips after each set. I also did three sets of heavy pec deck exercises, followed by 10 dips after each set. For triceps, I did three sets of ten reps of pull downs and seated press downs, followed by 10 pushups after each set. Sweet.

Posted by: Old Navy

Tuesday, June 19, 2007, 11 Days Until the 2007 NPA Nationals & Masters Universe, Ft. Lee, Virginia

Weight: 151.0

Today was Legs and Calves. I went Heavy and Slow, with a Squeeze/Hold at the top of each rep. It took my breath away. Nuf said.

Posted by: Old Navy

Wednesday, June 20, 2007, 10 Days Until My Next Contest

Weight: 151.0 (holding)

Today was a non-weight training day. I did 50, 50, 50, 50. Fifty pull ups, 50 hanging leg lifts, 50 slant board crunches and 50 minutes on the tread mill. Tonight I am looking forward to a refeed.

Posted by: Old Navy

Thursday, June 21, 2007, Nine Days Until My Next Contest

Weight 151.6 (Refeed last night)

I am right where I want to be with my weight. I should come in around 149.0, hard and cut. I'll start my contest prep week on Sunday, with an increase in water consumption.

Today was shoulders, back and biceps. I was a little tired, so I did a moderately hard workout of shoulder presses, Arnold's, cable raises, seated cable rows, bent over rows, seated biceps curls and standing biceps curls. I ended with abs work and a moderate elevated tread mill run. Tomorrow will be my last hard legs workout before my contest.

Posted by: Old Navy

Friday, June 22, 2007, Eight Days Until My Next Contest

Weight: 151.4

I did my last hard legs workout today before my contest a week from tomorrow. I completed a reps-to-failure session, doing 6 RM, 12 RM and 25 RM sets for squats, extensions, lunges, curls and calves. I ended the workout with 50 crunches and a moderate cardio walk on the tread mill. I'll do cardio tomorrow, take Sunday off and then begin a week of pump-up and posing practice, abs and cardio. We leave for Ft. Lee, Virginia on Friday morning, driving time about 10 hours

Posted by: Old Navy

Monday, June 25, Five Days Until My Next Contest

Body Weight: 150.2

Here is my daily diet and training regimen for the week, courtesy of my coach, Sean Sullivan.

Contest Week Diet for the 2007 NPA Nationals and Masters Universe, Ft. Lee, VA, June 30

Sunday – 1 Gal. Water, light salt

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: None

Cardio: None

Posing: 1 set, hold each pose for 10 seconds

Monday – 1 Gal. Water, light salt

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds

Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 20 minutes

Posing: AM 1 set, hold each pose for 10 seconds

Posing: PM, 1 set, hold each pose for 15 seconds

Posted by: Old Navy

Tuesday, June 26, 2007, Four Days To Go.
Weight: 150.0 (Holding)

Contest Week Diet and Training for Tuesday

1 Gal. Water, light salt

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 15 minutes

Posing: AM 1 set, hold each pose for 15 seconds
Posing: PM, 1 set, hold each pose for 20 seconds

I'm feeling hard and looking vascular. I'm in the Zone.

Posted by: Old Navy

Wednesday, June 27, 2007, Three More Days
Weight: 149.0. On Target
Diet – 1 Gallon of Water, lightly salt meal 1, 3, 5

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
Training: PM Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 20 minutes moderate
Cardio: PM, light treadmill or jog 10 minutes

Posing: AM 1 set, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds

Tonight I begin my contest grooming with a haircut, full-body shave and exfoliation. I will apply my first coat of tanning solution on Thursday.

I’m feeling confident and fit. I try to come in the best shape of my life for each contest. I take nothing for granted.

Posted by: Old Navy

Thursday, Friday & Saturday, June 28, 29 & 30, 2007
2007 NPA Nationals & Masters Universe, Ft. Lee, Virginia, USA

Since I will be traveling on Friday and competing on Saturday, I have decided to post the rest of my contest week diet and training prep now.

Weight: 149.0 (on target)

Thursday – .5 Gal Water, light salt meal 1, 3, 5

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds
Cardio: AM, 20 minutes 3.5 speed, flat treadmill
Posing: AM 2 sets, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds

Friday – .5 Gal Water, salt – none added

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice

Training: None
Cardio: None
Posing: Stay tight. Flex frequently

Saturday – 4 oz Water with each meal, normal salt

Meal 1: 6 oz steak, 4 egg whites, wheat toast, 8 oz grapefruit juice
Meal 2: 6 oz salmon, sweet potatoes, vegetables, 8 oz grapefruit juice
Meal 3: 6 oz salmon, vegetables, sweet potatoes, 8 oz grapefruit juice

15 minutes before pumping up: 8 oz grapefruit juice.

After prejudging, continue salmon, brown rice, vegetables, grapefruit juice.

After prejudging, return to normal intake of water, 8-10 oz water per hour

Evening Show

15 minutes before pumping up: 8 oz grapefruit juice.

Pick up my Trophies and Pro Card and have a nice meal and drive home.

Posted by: Old Navy

Monday, July 2, 2007, 2007 NPA Nationals and Masters Universe - Results

Masters 60+ - Tied for First (placed 2nd after the tie-breaker)
Awarded Best Poser trophy

I really enjoyed this contest. Everyone was ready to compete. It was intense but fun. The competitors were loose and friendly. The facilitators were good and the promoter provided one of the best pump up areas I have every seen, lots of equipment, including benches. The show ran smoothly. My only issue, and it was personal, was that they kept us at the athletes meeting a little longer than needed and the show started late. This was a Pro Qualifier and they still took the time to demonstrate the poses for men and women. Not necessary.

The Masters 60+ class was up first and I didn't have enough time to pump up. But none of my competitors did either. We had five minutes to get on stage.

I tried very hard to win my fourth pro card at this show. I tied for First. My chief competitor had better abs than me and a better back (former power lifter). I had a better everything else. It was close. I don't know what the judges did with the tie breaker...but, it doesn't matter. I placed 2nd and that has given me a new drive to strive to be better.

I am going to start a very hard program of drop set workouts. I am going to kick my butt to get a little bigger and harder. I will go back to that show next year and I will win...There will be no tie for First.

I believe I took my self for granted. I believe I could have dieted harder and prepared harder for this show. I know I grew some this season, but I just know I could have worked harder these last six weeks and maybe it would have made the difference. I won't make that mistake again. I have just raised my own bar!!!

I was gratified to receive my fourth Best Poser award. I love posing and I love entraining the audience. At this show, the audience was very responsive to my routine. At the awards ceremony, the MC asked me to perform my routine again for the audience and I did. Sweet. After, they asked my to say a few words and I took the opportunity to promote senior fitness.

Posted by: juggernaut

congrats! You earned it. I hope I do this well in October. I have a question: When did you start practice posing and how long did you do it for? Basically,
I'm trying to see if I missed anything in my prep.

Posted by: Old Navy

Quote:

Originally Posted by juggernaut

congrats! You earned it. I hope I do this well in October. I have a question: When did you start practice posing and how long did you do it for? Basically,
I'm trying to see if I missed anything in my prep.

I pose after every exercise, hitting the body part I'm working. Then, during final prep, I do posing drills, holding each pose for 10 seconds, then 15 seconds, then 20 seconds than 30 seconds. This kicks butt, but it works. I practice my 90 seconds posing routine many, many times before a comp.

Posted by: Old Navy

Tuesday, July 3, 2007

It's a nice way to start the month. I was named "Bodybuilding Model of the Month" for July on the Lift For Life - Natural Bodybuilding at its Finest! web site. Thank you.

Scott Hults, "Old Navy"

Today, after a day off from training, I continued working towards my next two contests, the 2007 NPC Alabama State Championship in Birmingham, Alabama on August 18th and the 2007 NGA Pro Am Nationals, a Pro Show, on September 8th in Atlanta.

I have upped my intensity in the gym by devoting my workouts to drop sets for each exercise. Today, for chest and triceps, I did the following:

Set - 9 reps to failure, drop weight, 8 reps to failure, drop weight, 8 reps to failure, total 25 reps. Rest 90 seconds. Then I repeated this drop set two more times for a total of 75 reps per exercise, resting 90 seconds between sets two and three.

Exercises:

Machine Chest Press
Bench Dumb Bell Flies
Weighted Dips
Incline Bench Dumb Bell Presses
Prone Triceps Extensions
Triceps Push Downs

I ended the session with three sets of 25 reps of weighted crunches.

Intense.

Posted by: Old Navy

Wednesday, July 4, 2007

No work today so I slept in until 6:30 AM. I met one of my Distance Training clients at the gym at 9:00 and we trained together until 11:00. He is a new client, so we spent the time on form, breathing, posture, technique and pace. We went through several sets of exercises, touching all body parts and ended our session with abs and HITT Cardio. On Monday he will begin eight weeks of Advance GH/HITT Cardio training on his own. He works out at a YMCA close to his home, while I train at Gold's.

I have stepped up my own workout and plan on asking one of the regulars at Gold's to be my training partner for a few months. I normally train alone, but for now, I am going to need a spotter and partner who will push me to complete the extra heavy reps I want to do.

Posted by: 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.

Posted by: 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

Posted by: Old Navy

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

Body Building Senior Photo Gallery 2007

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 Flies - 40, 35, 30 Pounds

Flat Bench Dumb Bell Flies - 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!

Posted by: 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 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.

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.

Posted by: 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 - 7 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.

Posted by: 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

Posted by: 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 - 4 Sets at 100, 4 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.

Posted by: Witchblade

I can only hope I'll still be as vital as you are, ON, at that age.

Posted by: Old Navy

Quote:

Originally Posted by Witchblade

I can only hope I'll still be as vital as you are, ON, at that age.

Thanks, Witchblade. If you want it, you will.

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.

Posted by: 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.

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Training For My First Natural Pro Masters Contest at 64

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