Training to Earn My Masters Pro Card at 63

Double D · 10-09-2006, 07:11 PM

This has to be the most advanced journal I have ever seen. Fantastic Old Navy!

Old Navy · 10-10-2006, 10:45 AM

Quote:

Originally Posted by Double D

This has to be the most advanced journal I have ever seen. Fantastic Old Navy!

Thanks, Double D. I hope it offers some useful information.

Old Navy · 10-10-2006, 09:29 PM

Tuesday, October 10, 2006

Today was a fun day of non-weight training. We did 35 wide-grip, hammers, and biceps curl pull ups, 100 flat and slant board crunches and a full HITT cardio session, including 20 minutes on the elliptical, doing 10 speed splits and 20 minutes of 12 degree elevated tread mill at 4.5 speed. We also went into the studio and did a few stretches and practiced posing. Tomorrow we do Advanced GH Legs and Arms + HITT Cardio. More fun.

Old Navy · 10-11-2006, 12:21 PM

Wednesday, October 11, 2006

This is cool. I spoke with Carol Johnson, President of Supernatural Bodybuilding and Fitness (FAME SNBF), based in Georgia, who congratulated me on earning my NGA Master Pro Card. She wanted to tell me what my status is with the SNBF now that I am a NGA Master Pro. I have competed in five SNBF shows. She said I could still compete in the SNBF as an amateur as long as I haven’t competed in a NGA Pro Show. But she had another thought. Carol invited me to be a “test” judge at the 2007 FAME SNBF Georgia Open next April. A “test” judge sits with the contest judges and scores the event along with them. The “test” judge’s score don’t count in the competition, but after the contest, those scores are compared with the judges and if they are close, I will be invited to be a permanent judge for the SNBF. I said, “Yes, of course I’ll come to Georgia in April." To prepare for judging, I plan to watch several contest DVDs I’ve collected and I’ll practice judging the events from start to finish. I need to especially learn how to judge Fitness and Figure competitions. I love our sport, and now I will be able to give something back. Sweet.

Today my training partner, Bruce, and I did a combination of Step Bomb exercises and Advanced GH (RM work). We started each body part with a 5 set 5 RM Step Bomb and then went to the Advance GH exercises. It was legs, calves, biceps and triceps. By the time we finished, our legs were numb, our knuckles were dragging on the floor from the biceps and triceps RM work and our calves were blasted. I posted the Advance GH workout earlier, which calls for a set of 6RM, 10 seconds rest, a set of 12 RM, 10 seconds rest and a set of 25 RM, 2 minutes rest exercises and then repeat the whole thing twice more. We ran out of time and couldn’t do our HITT Cardio. But tomorrow is a cardio only day, so we will take care of business then.

Old Navy · 10-12-2006, 09:29 PM

Thursday, October 12, 2006

I love cardio only day. It gives me a chance to slow down a bit in the gym and smell the sweat. Usually, my training partner and I are moving quickly from exercise to exercise in order to get everything we want to do done in the 90 minutes we train. Today, I worked solo as Bruce had a early morning business meeting (or he was sore from yesterday's legs and arms Advance GH workout and slept in). I did three sets of 10 slow pull ups (hammers, wide grip and bicep), 50 hanging leg raises, 30 minutes of tread mill and a practice posing session. Tonight I will enjoy a carb re-feed meal in preparation for a full body 5 RM power Advance GH Power Workout on Friday. I have three weeks to go until my final contest of the season and I'm tight!

Old Navy · 10-14-2006, 01:18 PM

Friday, October 13, 2006

Bruce and I did a very intense Advance GH full body power workout today. We took eight exercises at 5 RM (5 reps with a weight that we failed on the 5th rep), and repeated all eight exercises four times. The plan calls for doing the eight exercises eight times, but we couldn't because of time. We also completed 25 minuets of elevated tread mill and some abs work. We left it all on the gym floor. What a great workout!

Double D · 10-15-2006, 03:24 AM

Your Friday workout looks very intense. Looks like a fine day in the gym if I do say so myself.

Old Navy · 10-16-2006, 12:03 PM

Quote:

Originally Posted by Double D

Your Friday workout looks very intense. Looks like a fine day in the gym if I do say so myself.

A fine day, indeed. LOL I love the Advance GH/HITT Cardio workouts. They offer a good change of pace by having you do lots of RM work at different set levels (6 RM followed by a 12 RM exercise followed by a 25 RM) then repeat the three exercises before moving on to the next triplet. We don't waste much time in our 90 minutes of training.

Old Navy · 10-16-2006, 06:56 PM

Monday, October 16, 2006

I forced myself to take the weekend off from any type of training (I did practice a little posing). I needed to rest and recharge. With three weeks to go until the IDFA Canadian Classic in Toronto, Bruce and I hit it hard this morning and will escalate our workouts for the next two weeks. Bruce did do a little weekend work. He went to the Alabama football game on Saturday and ran three miles on Sunday. I enjoyed watching Auburn win over Florida Saturday evening on High Def TV. My daughter is a junior at Auburn.

Anyway, back to the gym. We did chest and shoulders day in the Advanced GH/HITT Cardio workout program. On the first set of each group, we substituted the 6 RM set for a Step Bomb (5 sets of 5 RM). So we did Step Bombs for bench press, dumbbell rows and shoulder presses. We then resumed the GH workout as designed. After completing the GH, we did 50 hanging leg raises and 20 minutes of HITT cardio. All Fun Stuff. I weighed 144.8 this morning. I will probably come in at around 138.0 for my final contest of this year.

Old Navy · 10-17-2006, 11:51 AM

Tuesday, October 17, 2006

I didn't think it was possible to kick our workouts up a notch, but today we did. Bruce and I pushed each other through a tough legs and arms Advance GH session. I started with smith machine squats (6 RM) at 250 pounds, plus the weight of the bar. Bruce added a 25 to each side for his 6 RM set. Then we immediately went to 12 lunges with 90 pounds of weight, plus the bar and then 25 machine leg extensions at 150 pounds. We then repeated the trio three times before moving on to the next set of three exercises (6 RM, 12 RM and 25 RM). In all, we did a total of 45 RM sets + 150 calve raises. We had to skip HITT as we ran out of time. Tomorrow is a cardio only day and we will do HITT, Abs and pull ups.

aceshigh · 10-17-2006, 12:00 PM

i hope im doing what your doing at your age

Old Navy · 10-17-2006, 12:18 PM

Quote:

Originally Posted by aceshigh

i hope im doing what your doing at your age

Hey, Man, you will. You are here and you are doing it now. There's no reason not to keep doing it as you get older. In fact, it becomes more important. I work my butt off in the gym, but I feel great and full of energy as I enter the work day. I am a vice president of a cable television network and work a full day after my early morning workout. I have kept this type of schedule for more than 15 years. I have only been a competitive bodybuilder for the past two years. I did my first show in March of 2005, at the age of 61, and 15 shows later, on September 30th, won my Masters Pro Card at 63.

Old Navy · 10-18-2006, 12:20 PM

Wednesday, October 18, 2006

My training partner, Bruce, had a early business meeting this morning and had to miss our workout. I used the opportunity to do HITT cardio, 30 pull ups, 50 hanging leg raises and a practice posing session. In other words, I cruised. With a little more than two weeks to go until my final contest of this season, I am very close to being ready. I weighed 142.4 this morning. I am will within my weight class (Lightweight) of 150 pounds maximum for the competition. I will probably come in at around 138 and under 4% body fat. I'm looking forward to competing in Toronto on November 4th.

Old Navy · 10-19-2006, 12:51 PM

Thursday, October 19, 2006

Bruce and I "Stepped Bombed" it up today. Before we did our first set of "Advance GH" training, we did "Step Bomb" incline bench dumbbell flyes of 5 sets of 5 RM work. We did 60s for the first set, and then after 10 seconds rest between sets, we dropped the weights and did 4 more sets of 5 RM with 55s, 50s, 45s, and 40s. Then we resumed the Advance GH workout with 12 decline dumb bell flyes, and 25 flat bench dumb bell flyes. After repeating the Advance GH group two more times, we moved on to weighted chins, bent over rows, seated cable rows, seated military barbell press, lateral raises and lateral raises with cables, all Maximum Weight Rep work. Intense!

Old Navy · 10-20-2006, 12:21 PM

Friday, October 20, 2006

I trained solo today, as my partner, Bruce, had some early-morning business with his company. Since he is the president, he had to be there. Today was a full-body Advance GH Power workout. I did 6 sets of eight 5 RM exercises, starting with 250 pound squats. By the time I was on the sixth circuit, the 250 pound squats felt like 400. My quads were screaming. The other six sets of 5 RM exercises included dumbbell triceps extensions, pull ups, leg curls, calve raises, incline dumbbell presses, military presses and hammer curls. I then did a moderate HITT cardio session, hanging leg raises and a short practice posing session. I'm two weeks out from my contest and I am dialing in.

Old Navy · 10-23-2006, 11:58 AM

Monday, October 23, 2006

The first item of business is to congratulate my good friend, Tommy Hawk of Athens, Georgia. I met Tommy two years ago when he was competing in a INBF bodybuilding competition in Marietta. Tommy won his weight class at that show, but earlier in the day, he spent a lot of time with me talking about training for bodybuilding competitions. I used much of what Tommy told me as I began training for my first competion, which I entered seven months later. During the next two years, Tommy and I spoke often. He is a good friend and a great competitor. Tommy took the next year and a half off for family and career considerations and jumped back into the arena earlier this year. He placed last in his come back competition, fifth in his weight class at his next show and second a few weeks ago. Tommy came in better and better each time. On Saturday, Tommy competed in the 2006 INBF Georgia State Championship held in his home town of Athens. Tommy won his Middle Weight class and took the Overall, becoming the 2006 INBF Middle Weight and Overall State Champion and is now the proud holder of a WNBF Pro Card. Outstanding, Tommy.

I began my final two weeks of training today for what will be my final amateur contest. After the IDFA Canadian Classic II in Toronto on November 4, I will take some time to prepare for my first Master Pro contest sometime next year.

Bruce and I are still doing the Advance GH/HITT Cardio plan with Step Bombs (5 sets of 5 RM) added to the first set of each three-exercise group. Today we did Chest and Shoulders. For the Step Bombs, we did Lat Pull Downs, Seated Shoulder Presses and Bar Bell Bench Presses. After the weight training, we added 30 pull ups and 50 hanging leg raises for abs. Once again, we ran out of time and were unable to do the HITT Cardio, but tomorrow is a cardio only day, do we will step it up then.

Old Navy · 10-24-2006, 01:01 PM

Tuesday, October 24, 2006

My workout today consisted of five sets of 10 pull ups (wide grip, medium grip, hammer grip), 30 minutes of moderate cardio, 50 hanging leg lifts and a hard practice posing session, where I held each of the symmetry and mandatory poses hard for 10 seconds. Tough stuff.

Old Navy · 10-25-2006, 10:51 AM

Wednesday, October 25, 2006

My training partner, Bruce, is still down for the count. Hopefully, he will recover quickly from his bout of pneumonia and bring his body back to the gym for some work tomorrow. Meanwhile, my solo act of Advance GH legs, triceps and arms went well. I was a little tentative on the squats because I didn't have Bruce to spot me. I managed three sets of six reps of 230 pounds. The rest of the GH exercises were good. I also did 50 hanging leg raises and only 10 pull ups. I was a little tired today. Tomorrow is a HITT cardio day and I will do more pull ups and a practice posing session. Tonight, John Rossman, a NGA pro and middle weight, is coming over to my home for posing practice. John is going with me to Toronto next week to compete in the 2006 IDFA Canadian Classic II. We competed together at the 2006 OCB Gulf States in Louisiana and became friends. He lives in Birmingham, too.

Old Navy · 10-26-2006, 09:03 AM

this is a revision of an earlier post. I have corrected some of Tommy Hawk's contest placements.

Monday, October 23, 2006

The first item of business is to congratulate my good friend, Tommy Hawk of Augusta, Georgia. I met Tommy two years ago when he was competing in an INBF bodybuilding competition in Marietta. Tommy won his weight class at that show, but earlier in the day, he spent a lot of time with me talking about training for bodybuilding competitions. I used much of what Tommy told me as I began training for my first competition, which I entered seven months later. During the next two years, Tommy and I spoke often. He is a good friend and a great competitor. Tommy took the next year and a half off for family and career considerations and jumped back into the arena earlier this year. He placed 6th in his Open Medium Height class at the SNBF Southern Open in July. A week later, he placed 3rd in the Light Heavyweight Class at the INBF Augusta Grand Prix. In September, he placed 5th in the Middleweight class at the NGA Nationals. Then in October, he won his Open Tall class and placed 2nd Overall in the SNBF Nationals in Marietta. On Saturday, Tommy competed in the 2006 INBF Georgia State Championship held in his hometown of Augusta. He won his Middle Weight class and took the Overall, becoming the 2006 INBF Middle Weight and Overall State Champion and is now the proud holder of a WNBF Pro Card. Outstanding, Tommy.

I began my final two weeks of training today for what will be my final amateur contest. After the IDFA Canadian Classic II in Toronto on November 4, I will take some time to prepare for my first Master Pro contest sometime next year.

Bruce and I are still doing the Advance GH/HITT Cardio plan with Step Bombs (5 sets of 5 RM) added to the first set of each three-exercise group. Today we did Chest and Shoulders. For the Step Bombs, we did Lat Pull Downs, Seated Shoulder Presses and Bar Bell Bench Presses. After the weight training, we added 30 pull-ups and 50 hanging leg raises for abs. Once again, we ran out of time and were unable to do the HITT Cardio, but tomorrow is a cardio only day, do we will step it up then.

Old Navy · 10-26-2006, 10:34 AM

Thursday, October 26, 2006

Bruce limped back to the gym today. He wanted to hit it hard. I made him hit it easy. We did five sets of 10 pull ups, 50 hanging legs raises, 50 slant board crunches and 20 minutes of moderate speed tread mill. Then we went into the studio for some good old fashioned stretching. It was a good session.

Last evening, John Rossman came over for posing practice. We worked on symmetry and mandatory poses and his posing routine. John will compete with me as a Lightweight at the 2006 IDFA Canadian Classic II in Toronto next week. He should do well and hopefully win his second pro card at this contest. I hope to place in the Top Three in Lightweights and also win my second masters pro card. One thing we did was a posing round where we held each pose hard for 10 seconds before going to the next one. This gets the muscles used to the work required on stage, to be able to hold each pose at a full flex, without shaking. Fun.

Old Navy · 10-27-2006, 10:00 AM

Friday, October 27, 2006 - One Week Until The Weigh-In

One week from today John Rossman and I will be flying to Toronto for the 2006 IDFA Canadian Classic II, a tested contest. We are looking forward to this show. John will try to win his second Open pro card (he has one from the NGA) and I will try to win my second Masters card. This will be my final contest for this year and my final amateur contest ever. The next time I step onto a stage it will be as a Master Pro...a new adventure and new challenge. I'll up for it.

Today, Bruce and I did an Advance GH Full Body workout with HITT Cardio. We completed four eight 5 RM exercise circuits: squats, triceps extensions, pull ups, ham curls, calve raises, hammer curls, incline dumbbell presses and military presses. This is a great workout.

We are not sure which program we will do after next week, but we will change from the Advance GH to something else.

Bruce is training to enter his first masters competition next April and I will train for my first Pro show sometime in the second half of 2007. We both have the goal of adding size, so our training program will work for both of us.

Old Navy · 10-30-2006, 10:53 AM

Monday, October 30, 2006 - Five Days Until the IDFA Canadian Classic II

And, I'm pumped! This morning, Bruce and I did what I needed to do to prepare for this weekend's contest, my final event for the year. We did five sets of 10 pull ups, 50 hanging leg raises and leg work, which consisted of 10 sets of leg flexes, held for 30 seconds each and three sets of isometric leg extensions, held for 40 seconds each. We then did a practice posing round, holding each pose hard for 10 seconds and 25 minutes of moderate tread mill. Tonight, I will do some core work with dumbbells and another practice posing session, holding each pose for 20 seconds. I got a haircut today and will do a full body shave this evening. I'll also practice my posing routine a few times. Every thing is on track. My weight is 142.0. I will probably come in at around 140.0, a couple of pounds heavier than my last contest.

Old Navy · 10-31-2006, 11:53 AM

Tuesday, October 31, 2006 - Four Days Until The IDFA Canadian Classic

And I'm on cruise control. Last evening I did a full body shave and this morning, at the gym, I did another and added a salt scrub to get rid of any flaky skin in preparation for my first spray tan after work today.

I did pull ups, abs work, lifted a few weights (pumping up), did some hard flexing and had a good practice posing session.

Later this evening, John Rossman is coming over for a practice posing session. Cruising...141.8 pounds.

Old Navy · 11-01-2006, 12:51 PM

Wednesday, November 1, 2006 - Three Days Until the IDFA Canadian Classic in Toronto

Tight, vascular, symmetrical. I'm ready. I'm just hanging on by my finger nails, waiting for Friday so I can fly to Toronto. I want it to happen. I think I am coming in the best ever. I feel dialed in. Whoot! More of the same in the gym this morning. 50 pull ups, hanging leg raises, flexing, posing and a moderate session of tread mill. I went for my first of four spray tans last evening. It looks great. I will be dark for this show. The only thing I need to work on is my water. I'm not drinking enough. I keep reminding myself to drink. I feel like a fish.

Double D · 11-01-2006, 09:42 PM

I hope that you post some pics from this one. And if you say you are in the best shape ever, then I am positive you got this!

Old Navy · 11-02-2006, 09:43 AM

Quote:

Originally Posted by Double D

I hope that you post some pics from this one. And if you say you are in the best shape ever, then I am positive you got this!

I'll be at my best and I will do my best to bring it home. Thanks for your encouragement.

Thursday, November 2, 2006, Two Days Until the IDFA Canadian Classic II

Last evening, John Rossman came over for dinner (salmon, brown rice, salad) and a practice posing session. He will come over again tonight for a steak dinner and then stay the night as we are leaving for Toronto at 6:45 Friday morning. We are scheduled to take our polygraph test at 6 PM that evening. Last night John and I practiced our posing by calling out the poses and "judging" each other. He looks great. The young warrior is ripped and will come in at the top of the Lightweight Class or bottom of the Middleweight. He weighed 154 last night and the cut-off for Lightweight is 150. John doesn't care which Class he makes. He just wants to win his Class and his second Pro Card at this Super Pro Qualifier. I weighed 141 this morning and will definitely be in the Lightweight Class and, or course, Men's Master 50+ Class, where I hope to win my second Master Pro Card. We are both primed, pumped and ready. Our only concern is our luggage. Because of tighter security, we will have to check our bags, including all of our contest supplies. The only things we will "carry on" are our posing music and posing suits. Everything else will be checked. We have agreed that if our bags don't make it, we will just do what we need to do and not sweat it.

Old Navy · 11-05-2006, 03:39 PM

Training For My Master Pro Card At 63 – Final Journal Post

My first Journal, "Training for My First Body Building Competition at Age 61," chronicled my 10 months of training to enter my first contest in March 2005 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.

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

Mission accomplished.

On September 30th I received my Natural Pro Master Card at the National Gym Association (NGA) National Bodybuilding and Figure World Championship in Duluth, Georgia, Carlos Jordan’s show.

I received a second Natural Pro Master Card at the International Drug Free Athletics (IDFA) Canadian Classic II in Toronto, Canada on November 4th, Shaun Campbell’s show.

The full story of 2006 overlaps in my last two Journals: Ten competitions in ten months. It has been one heck of a year.

From February 25th to November 4th, I competed in three NPC shows, two FAME SNBF shows, one FAME WNSO World Championship, one NGA show, two OCB shows and one IDFA contest. Along the way, I placed First in an NPC National Qualifier Open Bantam Weight Class, won a World Championship in Men’s Masters 60+, a Best Poser Award, several 1st, 2nd and 3rd place finishes in open height, weight and age classes and two Natural Pro Master Cards.

I also met some outstanding male and female athletes, many of whom have become my friends.

I need to offer a few Thanks now.

First, I thank God for giving me the ability to accomplish what I have done, in His Name and for His purpose.

Second, I thank my family, Vivian, my wife, and my two daughters, Christina and Danielle. Without their support and love, I would have been unable to do any of this.

Third, my thanks to Sean “Sully” Sullivan, my coach and friend, who showed me how to do the work and to bring out the best of what I had.

Thanks to Neal Grossman, Will Lantrip, Milt Harrell, Dana Fitzpatrick, Tommy Hawk, just a few of the great athletes and friends who have advised and encouraged me.

Thanks to my two sponsors, Steve Evans of Ultimate Dumbbell Fitness and Silas Gold of Golden-Images for their friendship and their support. And of course, thanks to the good people at Beverly International and Designer Supplements.

Thanks to my two training partners, David Gallahan, Jr. and Bruce Ovitt, who “allow” me to run our workouts. And to my new bodybuilding bud, John Rossman, who traveled to Toronto with me and won the open weigh meddle class and received his second Pro Card at the Canadian Classic.

And, finally, Thanks to fellow Board members like Marc, Dan, Bobby, Val, Wil and Dunya, who have followed my progress this year and offered valuable input. And, of course, a special thanks to my web master and friend, Clayton Dye, who developed and manages my web site, www.BodyBuildingSenior.com.

I apologize to anyone I missed thanking. I’m hungry. Now, if you will all excuse me, I am going to get something to eat.

I will soon begin a new Journal, “Training For My First Pro Master Competition at 64.” I will enter my first Pro Master Contest sometime in 2007…Stay Tuned.

Old Navy · 11-09-2006, 07:21 AM

Here are some stage photos from the contest: http://www.bodybuildingsenior.com/photos2006.htm#2006 IDFA Canadian Classic II

10-10-2006, 09:29 PM	#33
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Tuesday, October 10, 2006 Today was a fun day of non-weight training. We did 35 wide-grip, hammers, and biceps curl pull ups, 100 flat and slant board crunches and a full HITT cardio session, including 20 minutes on the elliptical, doing 10 speed splits and 20 minutes of 12 degree elevated tread mill at 4.5 speed. We also went into the studio and did a few stretches and practiced posing. Tomorrow we do Advanced GH Legs and Arms + HITT Cardio. More fun. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-11-2006, 12:21 PM	#34
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Wednesday, October 11, 2006 This is cool. I spoke with Carol Johnson, President of Supernatural Bodybuilding and Fitness (FAME SNBF), based in Georgia, who congratulated me on earning my NGA Master Pro Card. She wanted to tell me what my status is with the SNBF now that I am a NGA Master Pro. I have competed in five SNBF shows. She said I could still compete in the SNBF as an amateur as long as I haven’t competed in a NGA Pro Show. But she had another thought. Carol invited me to be a “test” judge at the 2007 FAME SNBF Georgia Open next April. A “test” judge sits with the contest judges and scores the event along with them. The “test” judge’s score don’t count in the competition, but after the contest, those scores are compared with the judges and if they are close, I will be invited to be a permanent judge for the SNBF. I said, “Yes, of course I’ll come to Georgia in April." To prepare for judging, I plan to watch several contest DVDs I’ve collected and I’ll practice judging the events from start to finish. I need to especially learn how to judge Fitness and Figure competitions. I love our sport, and now I will be able to give something back. Sweet. Today my training partner, Bruce, and I did a combination of Step Bomb exercises and Advanced GH (RM work). We started each body part with a 5 set 5 RM Step Bomb and then went to the Advance GH exercises. It was legs, calves, biceps and triceps. By the time we finished, our legs were numb, our knuckles were dragging on the floor from the biceps and triceps RM work and our calves were blasted. I posted the Advance GH workout earlier, which calls for a set of 6RM, 10 seconds rest, a set of 12 RM, 10 seconds rest and a set of 25 RM, 2 minutes rest exercises and then repeat the whole thing twice more. We ran out of time and couldn’t do our HITT Cardio. But tomorrow is a cardio only day, so we will take care of business then. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-12-2006, 09:29 PM	#35
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Thursday, October 12, 2006 I love cardio only day. It gives me a chance to slow down a bit in the gym and smell the sweat. Usually, my training partner and I are moving quickly from exercise to exercise in order to get everything we want to do done in the 90 minutes we train. Today, I worked solo as Bruce had a early morning business meeting (or he was sore from yesterday's legs and arms Advance GH workout and slept in). I did three sets of 10 slow pull ups (hammers, wide grip and bicep), 50 hanging leg raises, 30 minutes of tread mill and a practice posing session. Tonight I will enjoy a carb re-feed meal in preparation for a full body 5 RM power Advance GH Power Workout on Friday. I have three weeks to go until my final contest of the season and I'm tight! Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-14-2006, 01:18 PM	#36
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Friday, October 13, 2006 Bruce and I did a very intense Advance GH full body power workout today. We took eight exercises at 5 RM (5 reps with a weight that we failed on the 5th rep), and repeated all eight exercises four times. The plan calls for doing the eight exercises eight times, but we couldn't because of time. We also completed 25 minuets of elevated tread mill and some abs work. We left it all on the gym floor. What a great workout! Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-16-2006, 06:56 PM	#39
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Monday, October 16, 2006 I forced myself to take the weekend off from any type of training (I did practice a little posing). I needed to rest and recharge. With three weeks to go until the IDFA Canadian Classic in Toronto, Bruce and I hit it hard this morning and will escalate our workouts for the next two weeks. Bruce did do a little weekend work. He went to the Alabama football game on Saturday and ran three miles on Sunday. I enjoyed watching Auburn win over Florida Saturday evening on High Def TV. My daughter is a junior at Auburn. Anyway, back to the gym. We did chest and shoulders day in the Advanced GH/HITT Cardio workout program. On the first set of each group, we substituted the 6 RM set for a Step Bomb (5 sets of 5 RM). So we did Step Bombs for bench press, dumbbell rows and shoulder presses. We then resumed the GH workout as designed. After completing the GH, we did 50 hanging leg raises and 20 minutes of HITT cardio. All Fun Stuff. I weighed 144.8 this morning. I will probably come in at around 138.0 for my final contest of this year. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-09-2006, 07:11 PM	#31
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	This has to be the most advanced journal I have ever seen. Fantastic Old Navy!

10-15-2006, 03:24 AM	#37
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Your Friday workout looks very intense. Looks like a fine day in the gym if I do say so myself.

10-17-2006, 11:51 AM	#40
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Tuesday, October 17, 2006 I didn't think it was possible to kick our workouts up a notch, but today we did. Bruce and I pushed each other through a tough legs and arms Advance GH session. I started with smith machine squats (6 RM) at 250 pounds, plus the weight of the bar. Bruce added a 25 to each side for his 6 RM set. Then we immediately went to 12 lunges with 90 pounds of weight, plus the bar and then 25 machine leg extensions at 150 pounds. We then repeated the trio three times before moving on to the next set of three exercises (6 RM, 12 RM and 25 RM). In all, we did a total of 45 RM sets + 150 calve raises. We had to skip HITT as we ran out of time. Tomorrow is a cardio only day and we will do HITT, Abs and pull ups. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge Last edited by Old Navy : 10-17-2006 at 12:04 PM.

10-17-2006, 12:00 PM	#41
aceshigh Member Join Date: Aug 2005 Posts: 1,822	i hope im doing what your doing at your age

10-18-2006, 12:20 PM	#43
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Wednesday, October 18, 2006 My training partner, Bruce, had a early business meeting this morning and had to miss our workout. I used the opportunity to do HITT cardio, 30 pull ups, 50 hanging leg raises and a practice posing session. In other words, I cruised. With a little more than two weeks to go until my final contest of this season, I am very close to being ready. I weighed 142.4 this morning. I am will within my weight class (Lightweight) of 150 pounds maximum for the competition. I will probably come in at around 138 and under 4% body fat. I'm looking forward to competing in Toronto on November 4th. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-19-2006, 12:51 PM	#44
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Thursday, October 19, 2006 Bruce and I "Stepped Bombed" it up today. Before we did our first set of "Advance GH" training, we did "Step Bomb" incline bench dumbbell flyes of 5 sets of 5 RM work. We did 60s for the first set, and then after 10 seconds rest between sets, we dropped the weights and did 4 more sets of 5 RM with 55s, 50s, 45s, and 40s. Then we resumed the Advance GH workout with 12 decline dumb bell flyes, and 25 flat bench dumb bell flyes. After repeating the Advance GH group two more times, we moved on to weighted chins, bent over rows, seated cable rows, seated military barbell press, lateral raises and lateral raises with cables, all Maximum Weight Rep work. Intense! Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-20-2006, 12:21 PM	#45
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Friday, October 20, 2006 I trained solo today, as my partner, Bruce, had some early-morning business with his company. Since he is the president, he had to be there. Today was a full-body Advance GH Power workout. I did 6 sets of eight 5 RM exercises, starting with 250 pound squats. By the time I was on the sixth circuit, the 250 pound squats felt like 400. My quads were screaming. The other six sets of 5 RM exercises included dumbbell triceps extensions, pull ups, leg curls, calve raises, incline dumbbell presses, military presses and hammer curls. I then did a moderate HITT cardio session, hanging leg raises and a short practice posing session. I'm two weeks out from my contest and I am dialing in. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-23-2006, 11:58 AM	#46
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Monday, October 23, 2006 The first item of business is to congratulate my good friend, Tommy Hawk of Athens, Georgia. I met Tommy two years ago when he was competing in a INBF bodybuilding competition in Marietta. Tommy won his weight class at that show, but earlier in the day, he spent a lot of time with me talking about training for bodybuilding competitions. I used much of what Tommy told me as I began training for my first competion, which I entered seven months later. During the next two years, Tommy and I spoke often. He is a good friend and a great competitor. Tommy took the next year and a half off for family and career considerations and jumped back into the arena earlier this year. He placed last in his come back competition, fifth in his weight class at his next show and second a few weeks ago. Tommy came in better and better each time. On Saturday, Tommy competed in the 2006 INBF Georgia State Championship held in his home town of Athens. Tommy won his Middle Weight class and took the Overall, becoming the 2006 INBF Middle Weight and Overall State Champion and is now the proud holder of a WNBF Pro Card. Outstanding, Tommy. I began my final two weeks of training today for what will be my final amateur contest. After the IDFA Canadian Classic II in Toronto on November 4, I will take some time to prepare for my first Master Pro contest sometime next year. Bruce and I are still doing the Advance GH/HITT Cardio plan with Step Bombs (5 sets of 5 RM) added to the first set of each three-exercise group. Today we did Chest and Shoulders. For the Step Bombs, we did Lat Pull Downs, Seated Shoulder Presses and Bar Bell Bench Presses. After the weight training, we added 30 pull ups and 50 hanging leg raises for abs. Once again, we ran out of time and were unable to do the HITT Cardio, but tomorrow is a cardio only day, do we will step it up then. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-24-2006, 01:01 PM	#47
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Tuesday, October 24, 2006 My workout today consisted of five sets of 10 pull ups (wide grip, medium grip, hammer grip), 30 minutes of moderate cardio, 50 hanging leg lifts and a hard practice posing session, where I held each of the symmetry and mandatory poses hard for 10 seconds. Tough stuff. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-25-2006, 10:51 AM	#48
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Wednesday, October 25, 2006 My training partner, Bruce, is still down for the count. Hopefully, he will recover quickly from his bout of pneumonia and bring his body back to the gym for some work tomorrow. Meanwhile, my solo act of Advance GH legs, triceps and arms went well. I was a little tentative on the squats because I didn't have Bruce to spot me. I managed three sets of six reps of 230 pounds. The rest of the GH exercises were good. I also did 50 hanging leg raises and only 10 pull ups. I was a little tired today. Tomorrow is a HITT cardio day and I will do more pull ups and a practice posing session. Tonight, John Rossman, a NGA pro and middle weight, is coming over to my home for posing practice. John is going with me to Toronto next week to compete in the 2006 IDFA Canadian Classic II. We competed together at the 2006 OCB Gulf States in Louisiana and became friends. He lives in Birmingham, too. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-26-2006, 09:03 AM	#49
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	this is a revision of an earlier post. I have corrected some of Tommy Hawk's contest placements. Monday, October 23, 2006 The first item of business is to congratulate my good friend, Tommy Hawk of Augusta, Georgia. I met Tommy two years ago when he was competing in an INBF bodybuilding competition in Marietta. Tommy won his weight class at that show, but earlier in the day, he spent a lot of time with me talking about training for bodybuilding competitions. I used much of what Tommy told me as I began training for my first competition, which I entered seven months later. During the next two years, Tommy and I spoke often. He is a good friend and a great competitor. Tommy took the next year and a half off for family and career considerations and jumped back into the arena earlier this year. He placed 6th in his Open Medium Height class at the SNBF Southern Open in July. A week later, he placed 3rd in the Light Heavyweight Class at the INBF Augusta Grand Prix. In September, he placed 5th in the Middleweight class at the NGA Nationals. Then in October, he won his Open Tall class and placed 2nd Overall in the SNBF Nationals in Marietta. On Saturday, Tommy competed in the 2006 INBF Georgia State Championship held in his hometown of Augusta. He won his Middle Weight class and took the Overall, becoming the 2006 INBF Middle Weight and Overall State Champion and is now the proud holder of a WNBF Pro Card. Outstanding, Tommy. I began my final two weeks of training today for what will be my final amateur contest. After the IDFA Canadian Classic II in Toronto on November 4, I will take some time to prepare for my first Master Pro contest sometime next year. Bruce and I are still doing the Advance GH/HITT Cardio plan with Step Bombs (5 sets of 5 RM) added to the first set of each three-exercise group. Today we did Chest and Shoulders. For the Step Bombs, we did Lat Pull Downs, Seated Shoulder Presses and Bar Bell Bench Presses. After the weight training, we added 30 pull-ups and 50 hanging leg raises for abs. Once again, we ran out of time and were unable to do the HITT Cardio, but tomorrow is a cardio only day, do we will step it up then. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-26-2006, 10:34 AM	#50
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Thursday, October 26, 2006 Bruce limped back to the gym today. He wanted to hit it hard. I made him hit it easy. We did five sets of 10 pull ups, 50 hanging legs raises, 50 slant board crunches and 20 minutes of moderate speed tread mill. Then we went into the studio for some good old fashioned stretching. It was a good session. Last evening, John Rossman came over for posing practice. We worked on symmetry and mandatory poses and his posing routine. John will compete with me as a Lightweight at the 2006 IDFA Canadian Classic II in Toronto next week. He should do well and hopefully win his second pro card at this contest. I hope to place in the Top Three in Lightweights and also win my second masters pro card. One thing we did was a posing round where we held each pose hard for 10 seconds before going to the next one. This gets the muscles used to the work required on stage, to be able to hold each pose at a full flex, without shaking. Fun. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-27-2006, 10:00 AM	#51
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Friday, October 27, 2006 - One Week Until The Weigh-In One week from today John Rossman and I will be flying to Toronto for the 2006 IDFA Canadian Classic II, a tested contest. We are looking forward to this show. John will try to win his second Open pro card (he has one from the NGA) and I will try to win my second Masters card. This will be my final contest for this year and my final amateur contest ever. The next time I step onto a stage it will be as a Master Pro...a new adventure and new challenge. I'll up for it. Today, Bruce and I did an Advance GH Full Body workout with HITT Cardio. We completed four eight 5 RM exercise circuits: squats, triceps extensions, pull ups, ham curls, calve raises, hammer curls, incline dumbbell presses and military presses. This is a great workout. We are not sure which program we will do after next week, but we will change from the Advance GH to something else. Bruce is training to enter his first masters competition next April and I will train for my first Pro show sometime in the second half of 2007. We both have the goal of adding size, so our training program will work for both of us. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-30-2006, 10:53 AM	#52
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Monday, October 30, 2006 - Five Days Until the IDFA Canadian Classic II And, I'm pumped! This morning, Bruce and I did what I needed to do to prepare for this weekend's contest, my final event for the year. We did five sets of 10 pull ups, 50 hanging leg raises and leg work, which consisted of 10 sets of leg flexes, held for 30 seconds each and three sets of isometric leg extensions, held for 40 seconds each. We then did a practice posing round, holding each pose hard for 10 seconds and 25 minutes of moderate tread mill. Tonight, I will do some core work with dumbbells and another practice posing session, holding each pose for 20 seconds. I got a haircut today and will do a full body shave this evening. I'll also practice my posing routine a few times. Every thing is on track. My weight is 142.0. I will probably come in at around 140.0, a couple of pounds heavier than my last contest. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-31-2006, 11:53 AM	#53
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Tuesday, October 31, 2006 - Four Days Until The IDFA Canadian Classic And I'm on cruise control. Last evening I did a full body shave and this morning, at the gym, I did another and added a salt scrub to get rid of any flaky skin in preparation for my first spray tan after work today. I did pull ups, abs work, lifted a few weights (pumping up), did some hard flexing and had a good practice posing session. Later this evening, John Rossman is coming over for a practice posing session. Cruising...141.8 pounds. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

11-01-2006, 12:51 PM	#54
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Wednesday, November 1, 2006 - Three Days Until the IDFA Canadian Classic in Toronto Tight, vascular, symmetrical. I'm ready. I'm just hanging on by my finger nails, waiting for Friday so I can fly to Toronto. I want it to happen. I think I am coming in the best ever. I feel dialed in. Whoot! More of the same in the gym this morning. 50 pull ups, hanging leg raises, flexing, posing and a moderate session of tread mill. I went for my first of four spray tans last evening. It looks great. I will be dark for this show. The only thing I need to work on is my water. I'm not drinking enough. I keep reminding myself to drink. I feel like a fish. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

11-01-2006, 09:42 PM	#55
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I hope that you post some pics from this one. And if you say you are in the best shape ever, then I am positive you got this!

11-05-2006, 03:39 PM	#57
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Training For My Master Pro Card At 63 – Final Journal Post My first Journal, "Training for My First Body Building Competition at Age 61," chronicled my 10 months of training to enter my first contest in March 2005 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. I started this, my third Journal, “Training For My Master Pro Card at 63,” on June 26, 2006, as I began training to earn a Natural Pro Master Card by the end of the year. Mission accomplished. On September 30th I received my Natural Pro Master Card at the National Gym Association (NGA) National Bodybuilding and Figure World Championship in Duluth, Georgia, Carlos Jordan’s show. I received a second Natural Pro Master Card at the International Drug Free Athletics (IDFA) Canadian Classic II in Toronto, Canada on November 4th, Shaun Campbell’s show. The full story of 2006 overlaps in my last two Journals: Ten competitions in ten months. It has been one heck of a year. From February 25th to November 4th, I competed in three NPC shows, two FAME SNBF shows, one FAME WNSO World Championship, one NGA show, two OCB shows and one IDFA contest. Along the way, I placed First in an NPC National Qualifier Open Bantam Weight Class, won a World Championship in Men’s Masters 60+, a Best Poser Award, several 1st, 2nd and 3rd place finishes in open height, weight and age classes and two Natural Pro Master Cards. I also met some outstanding male and female athletes, many of whom have become my friends. I need to offer a few Thanks now. First, I thank God for giving me the ability to accomplish what I have done, in His Name and for His purpose. Second, I thank my family, Vivian, my wife, and my two daughters, Christina and Danielle. Without their support and love, I would have been unable to do any of this. Third, my thanks to Sean “Sully” Sullivan, my coach and friend, who showed me how to do the work and to bring out the best of what I had. Thanks to Neal Grossman, Will Lantrip, Milt Harrell, Dana Fitzpatrick, Tommy Hawk, just a few of the great athletes and friends who have advised and encouraged me. Thanks to my two sponsors, Steve Evans of Ultimate Dumbbell Fitness and Silas Gold of Golden-Images for their friendship and their support. And of course, thanks to the good people at Beverly International and Designer Supplements. Thanks to my two training partners, David Gallahan, Jr. and Bruce Ovitt, who “allow” me to run our workouts. And to my new bodybuilding bud, John Rossman, who traveled to Toronto with me and won the open weigh meddle class and received his second Pro Card at the Canadian Classic. And, finally, Thanks to fellow Board members like Marc, Dan, Bobby, Val, Wil and Dunya, who have followed my progress this year and offered valuable input. And, of course, a special thanks to my web master and friend, Clayton Dye, who developed and manages my web site, www.BodyBuildingSenior.com. I apologize to anyone I missed thanking. I’m hungry. Now, if you will all excuse me, I am going to get something to eat. I will soon begin a new Journal, “Training For My First Pro Master Competition at 64.” I will enter my first Pro Master Contest sometime in 2007…Stay Tuned. Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

11-09-2006, 07:21 AM	#58
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 497 Photos: 20	Here are some stage photos from the contest: http://www.bodybuildingsenior.com/photos2006.htm#2006 IDFA Canadian Classic II Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode