Training For My First Natural Pro Masters Contest at 64

Old Navy · 09-24-2007, 08:50 AM

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

Weight: 151.0

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

Griffin Power Workout Training Plan

Week Two - Day One: Chest, Delts and Triceps

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

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

Dips 3 x 15

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

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

Weighted Machine Crunches - 2 x 25 - 70 Pounds

Old Navy · 09-25-2007, 09:23 AM

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

Weight: 150.0

The Griffin - High Intensity Power Training Plan

Week Two, Day Two - Back and Biceps

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

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

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

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

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

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

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

Nice weight increases on most sets. Good pump today.

Old Navy · 09-26-2007, 10:47 AM

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

Weight: 152.0 (After a Re-feed Day)

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

Hanging Leg Lifts - 4 x 25

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

Slant Board Crunches - 4 x 25

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

Skip Rope - 100 Skips

Mat stretches (felt great)

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

Old Navy · 09-27-2007, 08:58 AM

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

Weight: 152.0

The Griffin - High Intensity Power Training Plan

Week Two, Day Four - Legs

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

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

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

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

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

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

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

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

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

Old Navy · 09-28-2007, 11:00 AM

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

Weight: 151.0

The Griffin - High Intensity Power Training Plan

Week Two - Day Five

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

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

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

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

Ball Crunches - 4 x 25

Dips 4 x 25

Push Ups 5 x 20

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

Old Navy · 10-01-2007, 08:50 AM

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

Weight: 152.2

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

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

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

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

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

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

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

Doing 180 full dips added intensity to the workout.

Old Navy · 10-02-2007, 09:00 AM

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

Weight: 151.4

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

Legs and Calves

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

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

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

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

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

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

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

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

Old Navy · 10-03-2007, 09:31 AM

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

Weight: 149.2

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

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

Skip Rope - 200 fast skips.

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

Mat stretches - nice finisher.

Old Navy · 10-04-2007, 09:15 AM

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

Weight: 150.4 (After a Re-Feed)

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

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

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

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

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

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

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

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

Fun workout. Lots of interesting sets.

katt · 10-04-2007, 09:55 PM

You do alot of shows a year.. is that normal for you? Do you ever just take time off from shows to train and gain lbm, or are you pretty happy with where you are right now?

Old Navy · 10-05-2007, 09:00 AM

Quote:

Originally Posted by katt

You do alot of shows a year.. is that normal for you? Do you ever just take time off from shows to train and gain lbm, or are you pretty happy with where you are right now?

I did six shows my first year and 10 my second. In this, my third year, I judged four shows, Guest Posed at three and competed in five, including two Pro Shows. I have one more Pro show on November 3rd. Then, I will take seven months off from competing and work on adding some lean mass for my first show in June, 2008. I will probably judge a few shows next year and compete in four Pro Shows.

I am a small athlete (150 pounds) and usually don't add more than five or six pounds between shows, so I stay pretty lean all season. In my first year, I competed as a bantam weight at around 137 pounds. My second year, I also competed as a bantam weight, but was a little heavier, about 143. This year, I am competing in the lightweight, 150 range. So, I have managed to add about five-six pounds of lean mass each year.

At 64, I'm not sure how many more seasons I will compete...I'll be on Medicare next year...LOL

Old Navy · 10-05-2007, 09:01 AM

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

Weight: 149.4 (holding nicely)

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

Hanging Leg Lifts
4 x 25

Machine Crunches
4 x 25

Stationary Bike
15 minutes - Moderate speed

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

Old Navy · 10-08-2007, 10:27 AM

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

Weight: 152.0 (After a re-feed day)

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

Legs and Calves

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

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

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

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

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

Donkey Leg Press Calve Raises
3 x 25 - 275 pounds

Standing Calve Raises
3 x 25 - body weight

We left the gym, walking like a Duck!

Old Navy · 10-09-2007, 09:03 AM

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

Weight: 151.2

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

Abs and Cardio

Hanging Leg Lifts
4 x 25

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

Ball Crunches
1 x 25

Sit ups - No feet hooked
1 x 25

Weighted Machine Crunches
2 x 25

Skip Rope
3 x 100 speed skips

Wheeeeoooooottt!

**Gazhole** · 10-09-2007, 09:36 AM

Still moving some awesome numbers, Navy! Good stuff

.

Looks like the training is going according to plan, then?

Old Navy · 10-10-2007, 08:35 AM

Quote:

Originally Posted by Gazhole

Still moving some awesome numbers, Navy! Good stuff

.

Looks like the training is going according to plan, then?

Thanks. Yes, every thing is tracking for my final Pro Show of the year. With a little more than three weeks to go, I'm showing hardness, leanness and some good cuts. I'm happy.

Old Navy · 10-10-2007, 08:36 AM

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

Weight: 150.4

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

Back, Biceps and Shoulders

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

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

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

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

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

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

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

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

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

**Gazhole** · 10-10-2007, 10:56 AM

Quote:

Originally Posted by Old Navy

Thanks. Yes, every thing is tracking for my final Pro Show of the year. With a little more than three weeks to go, I'm showing hardness, leanness and some good cuts. I'm happy.

Thats good to hear! I hope it goes well, from the looks of your dedication to your training you certainly deserve it.

Old Navy · 10-11-2007, 08:37 AM

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

Weight: 150.4

Today my training partner and I focused on abs and cardio

Hanging Leg Lifts
4 x 25

Weighted Crunch Machine
4 x 25

Full Sit Ups - No Feet Hooked
5 x 20

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

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

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

Old Navy · 10-12-2007, 10:54 AM

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

Weight: 151.0 (After a Re-Feed Day)

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

Old Navy · 10-15-2007, 08:43 AM

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

Weight: 150.4

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

Chest and Triceps

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

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

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

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

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

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

Incline, moderate speed Tread Mill
20 minutes

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

Old Navy · 10-15-2007, 08:45 AM

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

Weight: 151.0

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

Legs and Calves

Leg Press
4 x 5 - 350 pounds

Hack Squat
4 x 5 - 350 pounds

Leg Extensions
4 x 5 - 200 pounds

Hamstring Curls
4 x 5 - 130 pounds

Hip Adduction
4 x 10 - 305 pounds

Hip Abduction
4 x 10 - 305 pounds

Donkey Press Calve Raises
4 x 25 - 200 pounds

Standing Calve Raises
4 x 25 - Body Weight

Kick Butt Legs Workout!

Witchblade · 10-15-2007, 09:12 AM

10x10 pull-ups, that's amazing! Nice progress.

09-24-2007, 08:50 AM	#271
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, September 24, 2007 - Six Weeks Until My Final Pro Show of the Year Weight: 151.0 I am now training solo. Eric, my training partner, has a new position at his job that requires him to be in his office by 7:30 AM. I train from 6:30-8:00 AM Monday - Friday. I will train alone while I look over the morning crowd at my gym to see if there's someone who shares my passion and intensity. A few guys have approached me in the past about working with me, but, after watching them train, I don't think they are serious enough athletes. If I have to continue alone, I'll just ask for a spot now and then. No problem. Griffin Power Workout Training Plan Week Two - Day One: Chest, Delts and Triceps Freemotion Dual Cable Cross - with a bench pushed up against the machine Incline Dumb Bell Flys - 4 x 9 - 80 pounds Flat Bench Dumb Bell Flys - 4 x 9 - 80 pounds Decline Bench Dumb Bell Flys - 3 x 15 - 35 Pound Dumb Bells Flat Bench Dumb Bell Press - 3 x 9 - 65 Pound Dumb Bells (+ 5 pounds from last week) Dips 3 x 15 Standing Lateral Raises - 4 x 9 - 30 Pound Dumb Bells (+ 5 pounds from last week) Bent Over Lateral Raises - 3 x 9 - 45 Pound Dumb Bells (+5 pounds from last week) Triceps Press Down - 2 x 9 - 75 Pound Dumb Bells (+5 pounds from last week) Seated Triceps Extensions - 60 Pound Dumb Bell Weighted Machine Crunches - 2 x 25 - 70 Pounds
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-25-2007, 09:23 AM	#272
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, September 25, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd. Weight: 150.0 The Griffin - High Intensity Power Training Plan Week Two, Day Two - Back and Biceps Pull Ups - 5 x 11 (wide, narrow, biceps and hammer grip) (+5 over last week) Seated Cable Rows - 4 x 9 - 140 pounds (+15 pounds over last week) Lat Cable Pull Downs - 4 x 9 - 140 pounds (+10 pounds over last week) Rack Dead Lifts - 2 x 20 - 185 pounds (+25 pounds over last week) Bar Bell Curls - 5 x 5 - 50 pounds (I go, you go, with a partner) Incline Dumb Bell Curls - 2 x 9 - 25 pounds (-5 pounds less than last week) Hammer Curls - 2 x 15 - 25 pounds (same as last week) Nice weight increases on most sets. Good pump today.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-26-2007, 10:47 AM	#273
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, September 26, 2007 - Training for My Final Pro Show of the Year on November 3rd Weight: 152.0 (After a Re-feed Day) I have taken on a new training partner. Ed is 48, 6.0', 225 pounds. I will help him lose weight and firm his muscles and he will push me to lift heavier. Win, Win. Today we started with a non-weight training session. Hanging Leg Lifts - 4 x 25 Push Ups - 5 x 20 (normal grip, narrow grip, hammer grip - elevated feet) Slant Board Crunches - 4 x 25 Full Sit Ups - 2 x 25 (free-style, without hooking our feet) Skip Rope - 100 Skips Mat stretches (felt great) An easy day in which to get to know each other. Tomorrow, we will do LEGS. LOL
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-27-2007, 08:58 AM	#274
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, September 27, 2007 - Five Weeks Until My Final Contest for 2007 Weight: 152.0 The Griffin - High Intensity Power Training Plan Week Two, Day Four - Legs Leg Press 2 x 15 - 350 pounds (+50 pounds from last week) Personal Best 2 x 25 - 300 pounds (+50 pounds from last week) Personal Best Hack Squats 2 x 15 - 250 pounds (+50 pounds from last week) 1 x 30 - 200 pounds (+25 pounds from last week) Lunges (Each Leg) 2 x 9 - 200 pounds (+25 pounds from last week) 1 x 20 - 175 pounds (+25 pounds from last week) Leg Curls 3 x 9 - 130 pounds (+5 pounds from last week) Leg Extensions 3 x 9 - 175 pounds (+15 pounds from last week) Donkey Press Calves Raises 3 x 25 - 225 pounds (+25 pounds from last week) Standing Calves Raises (Body Weight + 25 Pound Dumb Bells) 3 x 25 Stairs One step at a time speed sprints - 10 flights up, 10 flights down My new training partner did the same number of reps for all exercises while lifting lighter weights.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-28-2007, 11:00 AM	#275
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, September 28, 2007, Five Weeks Until My Final Contest of the Year Weight: 151.0 *The Griffin - High Intensity Power Training Plan* Week Two - Day Five This was a non-weight training day and we focused on abs and body weight work Hanging Leg Lifts - 4 x 25 (holding a five pound dumb bell between our feet) Slant Board Crunches - 4 x 25 (throwing a six pound ball back and forth) Pull Ups - 5 x 12 (I added 10 pull ups over last week) Ball Crunches - 4 x 25 Dips 4 x 25 Push Ups 5 x 20 My new training partner is a hard worker. It was a good week.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-01-2007, 08:50 AM	#276
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, October 1, 2007 - Five Weeks Until My Final Pro Show of the Year Weight: 152.2 I trained solo today as my partner is out of town on business. He will be back in the gym tomorrow morning. With five weeks to go before my next contest and as I begin a modest contest cutting diet, I am focusing on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. I combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun. Hammer Strength Iso-Lateral Wide Chest Press 4 x 200; 4 x 220; 4 x 240 Dips 3 x 10 Iso-Lateral Super Incline Press 4 x 150; 4 x 170; 4 x 190 Dips 3 x 10 Iso-Lateral Bench Press 3 x 180; 3 x 160; 3 x 160 (whew!) Dips 3 x 10 Peck Fly Machine 8 x 175; 8 x 190; 8 x 190 Dips 3 x 10 Triceps Pushdown 8 x 70; 8 x 75; 8 x 75 Dips 3 x 10 Decline Barbell Skull Crushers 8 x 60; 8 x 60; 8 x 60 Dips 3 x 10 Doing 180 full dips added intensity to the workout.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-02-2007, 09:00 AM	#277
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, October 2, 2007 - 32 Days Until My Final Pro Show of the Year Weight: 151.4 Today, my training partner and I continued heavy lifting with Legs and Calves. We combined each set with an abs exercise. Legs and Calves Smith Machine Squats 6 x 225; 6 x 250; 6 x 300 Hanging Leg Lifts 3 x 10 Leg Extensions 6 x 205; 6 x 205; 6 x 225 Hanging Leg Lifts 3 x 10 Hamstring Curls 6 x 145; 6 x 150; 6 x 150 Slant Board Crunches 3 x 10 Hip Adductors 10 x 305; 10 x 305; 10 x 305 (maximum machine weight) Seated Bench Leg Lifts 3 x 10 Hip Abductors 10 x 305; 10 x 305; 10 x 305 (maximum machine weight) Ball Crunches 3 x 10 Calf Extensions 6 x 225; 6 x 225; 6 x 225 Mat Sit Ups - Free (no hooking of feet) 3 x 10 Standing Calf Raises 3 x 25 Flat Mat Crunches 3 x 10 We managed to do 210 crunches between legs and calves sets. Nice abs workout as a bonus.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-03-2007, 09:31 AM	#278
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, October 3, 2007 - Training to Compete 2007 FAME US Nationals & North American Championships, Miami, Florida, November 3rd Men's Master Pro 55+ Class Weight: 149.2 Today was designated as a non-weight training day. We did other stuff. Full Body Weight Pull Ups - 10 x 10 (100!) - wide, narrow, biceps and hammer grips. Skip Rope - 200 fast skips. HITT Cardio - After a warm up, we did ten 20-second splits with 40-seconds of rest between each split at 9.5 mph speed, then cooled down. Mat stretches - nice finisher.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-04-2007, 09:15 AM	#279
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, October 4, 2007 - 30 Days Until My Final Pro Show of the Year Weight: 150.4 (After a Re-Feed) We continued our heavy-lifting sessions today for Back and Biceps. We also combined push ups after every set. Lat Pull Down 3 x 4 - 170 pounds Push Ups 3 x 10 Kneeling Bench Dumb Bell Pulls 3 x 8 - 70 pound dumb bell Push Ups 3 x 10 Seated Cable Rows 3 x 6 - 180 pounds (this was very tough) Push Ups 3 x 10 Standing Bent Over Plate Row 3 x 8 - 100 pounds Push Ups 3 x 10 Biceps Lat Pull Down 3 x 8 - 140 pounds Push Ups 3 x 10 Seated Biceps Cable Curls 3 x 10 - 60 pounds Push Ups 3 x 10 Biceps Dumb Bell Curls (21's) 2 sets - 25 pound dumb bells Push Ups 3 x 10 Fun workout. Lots of interesting sets.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-04-2007, 09:55 PM	#280
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,115 Photos: 37	You do alot of shows a year.. is that normal for you? Do you ever just take time off from shows to train and gain lbm, or are you pretty happy with where you are right now?

10-05-2007, 09:01 AM	#282
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, October 5, 2007 - Four Weeks Until My Pro Show Weight: 149.4 (holding nicely) Today my training partner and I had a recovery day and focused on abs and cardio. Tomorrow (Saturday) we will meet in the gym at 9 AM for a chest and triceps workout. Hanging Leg Lifts 4 x 25 Machine Crunches 4 x 25 Stationary Bike 15 minutes - Moderate speed HITT Cardio Five 20-second speed splits, with 40-seconds rest between each. 10 degrees elevation, 10 mph speed. Plus 20-minutes of elevated tread mill with a moderate speed.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-08-2007, 10:27 AM	#283
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, October 8, 2007 - 26 Days Until My Final Pro Show of the Year Weight: 152.0 (After a re-feed day) Today, I began a slow carb-control contest cutting diet for my show on November 3rd. I plan to bring myself below my desired contest weight and then carb up and fill out for the competition, hopefully at around 150.0 pounds. That's the plan. Legs and Calves Donkey Leg Press 6 x 270; 6 x 300; 6 x 350 Hack Squat 6 x 270; 6 x 300; 6 x 350 Walking Lunges 2 x 25 lunges, carrying two 25-pound dumb bells Leg Extensions 6 x 150; 6 x 160; 6 x 180 Seated Leg Curls 6 x 130; 6 x 140; 6 x 150 Donkey Leg Press Calve Raises 3 x 25 - 275 pounds Standing Calve Raises 3 x 25 - body weight We left the gym, walking like a Duck!
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-09-2007, 09:03 AM	#284
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, October 9, 2007 - 25 Days Until My Final Pro Show of the Year Weight: 151.2 We joined the 600 Club today. We did 600 reps in one workout. Abs and Cardio Hanging Leg Lifts 4 x 25 Slant Board Crunches 1 x 25 - tossing a 4 pound ball 1 x 25 - tossing a 6 pound ball 2 x 25 - tossing a 8 pound ball Ball Crunches 1 x 25 Sit ups - No feet hooked 1 x 25 Weighted Machine Crunches 2 x 25 Skip Rope 3 x 100 speed skips Wheeeeoooooottt!
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-10-2007, 08:36 AM	#287
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, October 10, 2007 - 24 Days Until My Final Pro Show of the Year Weight: 150.4 Today we focused on back, biceps and shoulders. We combined pull ups and sit ups with each set. Fun. My training partner gave me the best compliment when he said, "You know, Scott, I never used to sweat when I worked out." Ha. Back, Biceps and Shoulders Cable Lat Pull Down 3 x 5 - 160 pounds 3 x 5 pull ups 3 x 5 push ups Seated Machine Rows 3 x 5 - 160 pounds 3 x 5 pull ups 3 x 5 push ups Machine Shoulder Press 3 x 5 - 125 pounds 3 x 5 pull ups 3 x 5 push ups Seated Dumb Bell Laterals 3 x 5 - 25 pound dumb bells 3 x 5 pull ups 3 x 5 push ups Seated Dumb Bell Extensions 3 x 5 - 25 pound dumb bells 3 x 5 pull ups 3 x 5 push ups Dumb Bell Shrugs 3 x 5 - 60 pound dumb bells 3 x 5 pull ups 3 x 5 push ups I Go, You Go Bar Bell Curls 3 x 5 - 50 pound bar bell 3 x 5 pull ups 3 x 5 push ups Machine Biceps Curls 3 x 5 - 125 pounds 3 x 5 pull ups 3 x 5 push ups We did 120 pull ups and 120 push ups during our workout today. A nice bonus.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-11-2007, 08:37 AM	#289
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, October 11, 2007 - 23 Days Until My Final Pro Show of the Year Weight: 150.4 Today my training partner and I focused on abs and cardio Hanging Leg Lifts 4 x 25 Weighted Crunch Machine 4 x 25 Full Sit Ups - No Feet Hooked 5 x 20 HITT Cardio 5 speed splits on the tread mill with 10 degrees elevation and 10 mph speed. Fun! Note: The Internet is amazing. I live in Birmingham, Alabama. Last night, at home, I received a phone call from Australia. The caller was hearing impaired so our "conversation" was relayed by the overseas operator. The gentleman typed in his comments and questions, the operator read me the text, I responded, she typed my response and relayed it to the caller. He said he called to say that he followed my journal on my web site and was moved to let me know how it has influenced him with his own training. We "spoke" for about 10 minutes and then I suggested we continue our conversation via email, to save him the expense of the overseas call. He said he would, but he just wanted to let me know, personally, how I have helped him. How cool is that? I run a Distance Personal Training service, providing training plans and diets to client-athletes in California, Wyoming, Indiana, Florida, Colorado, Massachusetts, Alabama, Georgia, Washington, DC, Canada, Hong Kong, China and Baghdad, Iraq. My clients have all come to me through my web site Body Building Senior.com. As I said at the start of this piece, the Internet is amazing.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-12-2007, 10:54 AM	#290
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, October 12, 2007 - Three Weeks Until My Final Pro Show of the Year Weight: 151.0 (After a Re-Feed Day) My training partner is out of town, so I took the day off for rest and recovery. Tomorrow (Saturday), I am meeting one of my Distance Personal Training clients at the gym to go over his new training plan. I will do a chest and triceps workout with him. I'm feeling great. I'm looking hard and lean. I believe I will come in my best ever on November 3rd in Miami.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-15-2007, 08:43 AM	#291
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Saturday, October 13, 2007 - 20 Days Left to Train for My Final Pro Show of the Year. Weight: 150.4 Today I met one of my Distance Personal Training clients in the gym for a one-on-one workout. Normally, Damon trains in the afternoon at another gym with training plans I provide. At least once a month, we workout together so I can check on his progress and provide feedback. Chest and Triceps Bar Bell Bench Press 3 x 5 - 215 pounds 3 x 10 - Dips Incline Bar Bell Bench Press 3 x 5 - 175 pounds 3 x 10 - Dips Decline Bar Bell Bench Press 3 x 5 - 205 pounds 3 x 10 - Dips Dumb Bell Bench Fly's 3 x 5 - 55 pound dumb bells 3 x 10 - Dips Triceps Rope Pull Down 3 x 10 - 88 pounds 3 x 10 - Dips Decline Bench Bar Bell Skull Crushers 3 x 10 - 85 pounds 3 x 10 - Dips Incline, moderate speed Tread Mill 20 minutes We both enjoyed this workout. Damon weighs about 25 pounds more than me, but we worked the same weights. He is 42.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-15-2007, 08:45 AM	#292
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, October 15, 2007 - 19 Days Until the 2007 FAME North American Championships, Miami, FL Weight: 151.0 My training partner will return tomorrow. The saying goes, "Real Men Squat On Monday." So, I did. Legs and Calves Leg Press 4 x 5 - 350 pounds Hack Squat 4 x 5 - 350 pounds Leg Extensions 4 x 5 - 200 pounds Hamstring Curls 4 x 5 - 130 pounds Hip Adduction 4 x 10 - 305 pounds Hip Abduction 4 x 10 - 305 pounds Donkey Press Calve Raises 4 x 25 - 200 pounds Standing Calve Raises 4 x 25 - Body Weight Kick Butt Legs Workout!
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

10-15-2007, 09:12 AM	#293
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,359 Photos: 2	10x10 pull-ups, that's amazing! Nice progress.
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