Training For My First Natural Pro Masters Contest at 64

**Gazhole** · 12-15-2006, 10:00 AM

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

Old Navy · 12-16-2006, 07:31 AM

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.

Old Navy · 12-18-2006, 09:00 AM

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.

Old Navy · 12-19-2006, 10:00 AM

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.

Old Navy · 12-20-2006, 08:38 AM

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.

Old Navy · 12-21-2006, 09:07 AM

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.

Old Navy · 12-26-2006, 10:56 AM

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.

Old Navy · 12-27-2006, 09:31 AM

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!

Old Navy · 12-28-2006, 11:02 AM

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.

Old Navy · 12-29-2006, 10:29 AM

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.

Old Navy · 01-01-2007, 12:26 PM

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.

Old Navy · 01-02-2007, 09:12 AM

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.

Old Navy · 01-03-2007, 10:45 AM

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

Old Navy · 01-04-2007, 11:08 AM

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.

Old Navy · 01-05-2007, 09:36 AM

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

Old Navy · 01-08-2007, 09:58 AM

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.

Old Navy · 01-09-2007, 08:42 AM

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.

Old Navy · 01-10-2007, 09:54 AM

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.

Old Navy · 01-11-2007, 09:04 AM

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.

Old Navy · 01-12-2007, 12:26 PM

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.

Old Navy · 01-16-2007, 08:42 AM

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.

Old Navy · 01-16-2007, 07:31 PM

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.

12-18-2006, 09:00 AM	#33
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Old Navy Honored by BB.com: Master Amateur of the Year 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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

12-19-2006, 10:00 AM	#34
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

12-20-2006, 08:38 AM	#35
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

12-21-2006, 09:07 AM	#36
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

12-26-2006, 10:56 AM	#37
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

12-27-2006, 09:31 AM	#38
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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!
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

12-28-2006, 11:02 AM	#39
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

12-29-2006, 10:29 AM	#40
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2007, 12:26 PM	#41
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-02-2007, 09:12 AM	#42
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-03-2007, 10:45 AM	#43
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-04-2007, 11:08 AM	#44
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-05-2007, 09:36 AM	#45
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-08-2007, 09:58 AM	#46
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-09-2007, 08:42 AM	#47
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-10-2007, 09:54 AM	#48
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-11-2007, 09:04 AM	#49
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-12-2007, 12:26 PM	#50
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-16-2007, 08:42 AM	#51
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-16-2007, 07:31 PM	#52
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge