Training For My First Natural Pro Masters Contest at 64

Old Navy · 03-06-2007, 09:00 AM

Quote:

Originally Posted by DOMS

That's was a very flattering article. Congratulations!

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

Old Navy · 03-06-2007, 09:00 AM

Tuesday, March 6, 2007 - 31 Days until Bruce's Weigh In

Bruce weighed 174.0 and I weighed 162.4

We are on a hardening and fat lost Plan for the next two weeks. We pick weights for each exercise that take us to failure in every set.

Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

We ended the session with 3 x 25 calves raises at 200 pounds.

fantasma62 · 03-06-2007, 09:25 AM

Quote:

Originally Posted by Old Navy

Tuesday, March 6, 2007 - 31 Days until Bruce's Weigh In

Bruce weighed 174.0 and I weighed 162.4

We are on a hardening and fat lost Plan for the next two weeks. We pick weights for each exercise that take us to failure in every set.

Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

We ended the session with 3 x 25 calves raises at 200 pounds.

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

Old Navy · 03-07-2007, 08:56 AM

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

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

Bruce weighed 176.0 and I weighed 141.6.

Today was a Cardio Day

We did HITT Cardio using intervals of 30-seconds of all out burst and 60-seconds of recovery. We did a five-minute warmup, six speed intervals and a five-minute cool down. The tread mill speed for the sprints was 9.5 and the elevation was 10%.

Then we went through a practice contest. We pumped up for five minutes and then did two complete contest rounds of symmetry and mandatory poses (Bruce is entering two classes). We ended the session by working on Bruce's 90-seconds posing routine without music and did a few rounds of 60-seconds of free posing.

Old Navy · 03-13-2007, 02:49 PM

Monday & Tuesday, March 12-13, Washington, DC

I was in Washington, DC on business from Sunday afternoon through Tuesday late morning. I stayed at the Ritz Carlton Hotel in DC, a very nice place, with a great gym. The only problem was the gym was private and charged hotel guests $15 per workout. So, I walked four blocks to 22nd and M Street and used my Travel Pass to work out at Gold's. The Gold's was good, the front desk people helpful and the locker room clean. I enjoyed my two workouts at this gym. And, the price was right.

Hypertrophy with Fat Loss Workout.

Choosing a weight that takes each set of each exercise to failure.
Week Two, Day One: Chest & shoulders

A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times

B1. 6 Seated Dumbbell Presses
Rest 10 seconds
B2. 12 Seated Lateral Raises
Rest 10 seconds
B3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times

End with 100 reps for upper and 100 reps for lower abs.

Week Two, Day Two: Legs

A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes

Repeat 3 times

End with a HITT cardio session.

Old Navy · 03-14-2007, 08:25 AM

Wednesday, March 14, 2007 - 23 Days until Bruce's Weigh-in

Bruce weighed 173.4 and I weighed 160.8

Hypertrophy - Fat Loss Workout

Week Two, Day Three

Today Bruce and I spent the majority of our time working on posing. Bruce has his 90-seconds produced posing routine on CD and we used the aerobics studio to practice the routine and a couple of competition posing rounds. He is looking tight. He is within eight pounds of his target contest weight with a little more than three weeks to go. My training partner is tracking well. It's going to be interesting for me because I am a test judge at Bruce's contest. My score won't count and I won't be able to be with him back stage before the competition. I have arranged for a friend to work with Bruce at the contest, the 2007 FAME SNBF Georgia Open in Marietta. Bruce will compete as a Novice and Grand Master. I have competed in this show twice. It's a good pro qualifier competition.

Old Navy · 03-15-2007, 09:03 AM

Thursday, March 14, 2007 – 22 Days Until Bruce’s Contest

Hypertrophy with Fat Loss Training

Today Bruce weighed 173.2 and I weighed 160.2

Day 3 – Arms

We chose weights that took us to failure on each set.

A1. 6 Dips (45 pound plate)
Rest 10 seconds
A2. 12 Decline Barbell Extensions (60 pounds)
Rest 10 seconds
A3. 25 Cable Press downs (50 pounds)
Rest 2 minutes
Repeat 3 times

B1. 6 incline Dumbbell Curls (35 pounds)
Rest 10 seconds
B2. 12 Standing Barbell Curls (70 pounds)
Rest 10 seconds
B3. 25 Seated Pulley Curls (25 pounds)
Rest 2 minutes
Repeat 3 times

We ended the session with abs work and a practice posing session.

Old Navy · 03-19-2007, 09:59 AM

Friday, March 16, 2007 - 21 Days Until Bruce's Weigh In

Bruce weighed 173.0 and I weighed 159.8

Hypertrophy with fat loss.

Day 4 Back - We choose weights that took us to failure on each set.

A1. 6 Weighted Chins (25 pound plate)
Rest 10 seconds
A2. 12 Front pull down (140 pounds)
Rest 10 seconds
A3. 25 Straight-arm pull down (50 pounds)
Rest 2 minutes
Repeat 3 times

B1. 6 Rack Dead lift (I did 225 and Bruce did 315)
Rest 10 seconds
B2. 12 Bent-over Rows (135 pounds)
Rest 10 seconds
B3. 25 Bar Bell Shrugs (135 pounds)
Rest 2 minutes
Repeat 3 times

After the workout, we had a short practice posing session. Bruce is focused.

Old Navy · 03-19-2007, 10:01 AM

Monday, March 19, 2007 - 18 Days Until Bruce's Weigh In

Today Bruce and I started a two-week Maximum Fat Loss Training Plan

He weighed 173.0 and I weighed 158.9

Diet:
Day 1:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken
Meal 3: 6oz turkey/fish/chicken
Meal 4: 3oz turkey/fish/chicken
Meal 5: 3oz turkey/fish/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices

Day 2:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/fish/chicken + 1 cup veggies
Meal 4: 3oz turkey/fish/chicken + 1 cup veggies
Meal 5: 3oz turkey/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices

Day 3:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/chicken + 1 cup veggies
Meal 4: 3oz turkey/chicken + 1 cup veggies
Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup veggies

Do day 1-2-3-1-2-3-1 for the diet.

Workout and cardio

Monday and Thursday

Stepper: 10 min all out

Then do the following circuit for four cycles:

Pull Ups

Squats

Dips

Rows

Jump Rope (120 counts)

Then do the following circuit for three cycles:

Hanging Leg Lifts

Dumbbell Press

Close Grip Bench Press

Jump Rope (120)

Bike: 10 minutes, moderate pace

Wednesday: Moderate cardio for 40-60 minutes

Tuesday and Friday

Treadmill: 9% incline at maximum pace 10 minutes

Then do the following circuit for four cycles:

Lunges

Dead Lifts

Incline Bench Press

Military Press

Jump Rope (120)

Then do the following circuit for three cycles:

Incline Sit Ups

Upright Rows

Curls

Jump Rope (120)

Precor: 10 min moderate pace

The reps are 10 per exercise, done with a controlled negative and a 3-5 second positive.

The jump rope is for 1 minute, or just count 120 reps.

We did the first day plan, Monday, and added 150 calve raises to the workout. Very cool.

Old Navy · 03-20-2007, 08:33 AM

Tuesday, March 20, 2007

Maximum Fat Burning Training Plan

I weighed 159.8. Bruce was absent.

Treadmill: 9% incline at maximum pace, 10 minutes

Then did the following circuit for four cycles:

Lunges (120 pounds)
Dead Lifts (150 pounds)
Incline Bench Press (120 pounds)
Military Press (120 pounds)
Jump Rope (120)

Then did the following circuit for three cycles:

Incline Sit Ups
Upright Rows (120 pounds)
Curls (Machine Curls 120 pounds)
ump Rope (120)

Precor: 10 minutes, moderate pace

The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.

Old Navy · 03-21-2007, 08:17 AM

Wednesday, March 21, 2007 - 16 Days Before Bruce's Weigh In

Maximum Fat Burning Training

Bruce weighed 172.0 and I weighed 159.8

Today was a non-weight training day and we spent the time working on cardio, abs and posing.

DOMS · 03-21-2007, 08:59 AM

What's your body fat percentage at now?

Old Navy · 03-22-2007, 09:37 AM

Quote:

Originally Posted by DOMS

What's your body fat percentage at now?

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

Old Navy · 03-22-2007, 09:37 AM

Thursday, March 22, 2007 - 15 Days Until Bruce's Weigh In

Rapid Fat Loss Training Plan

Bruce weighed 172.0 and I weighed 159.8

Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date.

We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form.

Stepper: 10 min all out

Then do the following circuit for four cycles:

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

Squats (Bruce did 300 pounds and I did 250)

Dips (Weighted with a 25 pound plate)

Rows (Seated 140 pounds)

Machine Bench Press (140 pounds)

Jump Rope (120 counts)

Then do the following circuit for three cycles:

Hanging Leg Lifts (Done slowly with a squeeze)

Peck Deck (160 pounds)

Close Grip Bench Press (50 pounds, slowly)

Jump Rope (120)

Bike: 10 minutes, moderate pace

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

DOMS · 03-22-2007, 10:00 AM

Quote:

Originally Posted by Old Navy

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

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

Old Navy · 03-23-2007, 11:01 AM

Quote:

Originally Posted by DOMS

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

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

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

Natural Bodybuilding

Old Navy · 03-23-2007, 11:02 AM

Friday, March 23, 2007 - Two Weeks Until Bruce's Weigh In

Maximum Fat Burning Training Plan

I weighed 160.4. Bruce is holding at 173.0.

Treadmill: 9% incline at maximum pace, 10 minutes

Then did the following circuit for four cycles:

Lunges (120 pounds)
Dead Lifts (I did 195 pounds, Bruce did 245))
Incline Bench Press (120 pounds)
Military Press (120 pounds)

Then did the following circuit for three cycles:

Shrugs (I did 100 pounds, Bruce did 120)
Upright Rows (I did 135 pounds, Bruce did 155))
Dumb Bell Curls (I did 25's, Bruce did 30's)
Seated Calve Raises (3 sets of 25 reps at 170 pounds)

Precor: 10 minutes, moderate pace

The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.

DOMS · 03-23-2007, 11:43 AM

Quote:

Originally Posted by Old Navy

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

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

Natural Bodybuilding

I'll try to make it.

Old Navy · 03-26-2007, 09:55 AM

Monday, March 26, 2007 - 11 Days Until Bruce's Weigh In

Hypertrophy and Maximum Fat Loss Plan

Bruce weighed 172.0 and I weighed 158.4

Workout and cardio

Stepper: 10 min all out

Then we did the following circuit for four cycles of 10 rep sets:

Pull Ups (Alternating with wide grip and hammer grip)

Squats (I did 275 pounds and Bruce did 300)

Dips (weighted with a 25 pound plate

Rows (Two sets of seated and two sets of standing)

Jump Rope (120 counts)

Then do the following circuit for three cycles:

Hanging Leg Lifts (Holding a 10 pound dumbbell between our feet)

Dumbbell Press (40 pound dumb bells)

Close Grip Bench Press (50 pound barbell)

Jump Rope (120)

Bike: 10 minutes, moderate pace

We ended the session with a practice posing round. Bruce was tired, hungry and "pumped."

Old Navy · 03-27-2007, 08:34 AM

Tuesday, March 27, 2007, 10 Days Until Bruce's Weigh In

Maximum Fat Burning Training Plan

I weighed 159.0. Bruce weighed 172.0.

Treadmill: 9% incline at maximum pace, 10 minutes

Then did the following circuit for four cycles:

Lunges (120 pounds)
Dead Lifts (195 pounds, Bruce did 245)
Incline Bench Press (130 pounds)
Military Press (120 pounds)
Jump Rope (120)

Then did the following circuit for three cycles:

Incline Sit Ups
Upright Rows (130 pounds)
Curls (Machine Curls 120 pounds)
Jump Rope (120)

Precor: 10 minutes, moderate pace

The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.

Old Navy · 03-27-2007, 08:47 AM

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

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

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

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

Old Navy · 03-28-2007, 08:18 AM

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

Hypertrophy and Rapid Fat Loss Training

Bruce weighed 172.0 and I weighed 159.0

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

Old Navy · 03-29-2007, 08:09 AM

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

Rapid Fat Loss Training Plan

Bruce weighed 172.0 and I weighed 159.4

Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date.

We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form.

Stepper: 10 min all out

Then did the following circuit for four cycles:

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

Extensions (175 pounds)

Dips (Weighted with a 25 pound plate)

Ham Curls (Supine 140 pounds)

Jump Rope (120 counts)

Then did the following circuit for three cycles:

Hanging Leg Lifts (Done slowly with a squeeze)

Dumb Bell Press (45 pounds)

Seated Calf Raises (270 pounds, Sets of 25)

Jump Rope (120)

Bike: 10 minutes, moderate pace

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

Old Navy · 03-30-2007, 08:35 AM

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

Bruce weighed 172.0 and I weighed 159.0

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

03-06-2007, 09:00 AM	#92
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, March 6, 2007 - 31 Days until Bruce's Weigh In Bruce weighed 174.0 and I weighed 162.4 We are on a hardening and fat lost Plan for the next two weeks. We pick weights for each exercise that take us to failure in every set. Day Two: Legs A1. 6 Squats Rest 10 seconds A2. 12 Lunges Rest 10 seconds A3. 25 Leg Extensions Rest 2 minutes Repeat 3 times B1. 6 Leg Curls Rest 10 seconds B2. 12 Rumanian Dead Lifts Rest 10 seconds B3. 25 Reverse Hypers or Back Extensions Rest 2 Minutes Repeat 3 times We ended the session with 3 x 25 calves raises at 200 pounds.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-07-2007, 08:56 AM	#94
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thanks, Tony. More importantly, our workouts are FUN. Wednesday, March 7, 2007 - 30 Days Until Bruce's Weigh In Bruce weighed 176.0 and I weighed 141.6. Today was a Cardio Day We did HITT Cardio using intervals of 30-seconds of all out burst and 60-seconds of recovery. We did a five-minute warmup, six speed intervals and a five-minute cool down. The tread mill speed for the sprints was 9.5 and the elevation was 10%. Then we went through a practice contest. We pumped up for five minutes and then did two complete contest rounds of symmetry and mandatory poses (Bruce is entering two classes). We ended the session by working on Bruce's 90-seconds posing routine without music and did a few rounds of 60-seconds of free posing.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-13-2007, 02:49 PM	#95
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday & Tuesday, March 12-13, Washington, DC I was in Washington, DC on business from Sunday afternoon through Tuesday late morning. I stayed at the Ritz Carlton Hotel in DC, a very nice place, with a great gym. The only problem was the gym was private and charged hotel guests $15 per workout. So, I walked four blocks to 22nd and M Street and used my Travel Pass to work out at Gold's. The Gold's was good, the front desk people helpful and the locker room clean. I enjoyed my two workouts at this gym. And, the price was right. Hypertrophy with Fat Loss Workout. Choosing a weight that takes each set of each exercise to failure. Week Two, Day One: Chest & shoulders A1. 6 Incline Dumbbell Presses at 45-degree angle Rest 10 seconds A2. 12 Incline Barbell Presses at 45-degree angle Rest 10 seconds A3. 25 Incline Dumbbell Press at 30-degree angle Rest 2 minutes Repeat 3 times B1. 6 Seated Dumbbell Presses Rest 10 seconds B2. 12 Seated Lateral Raises Rest 10 seconds B3. 25 Lateral Raises with Cables Rest 2 minutes Repeat 3 times End with 100 reps for upper and 100 reps for lower abs. Week Two, Day Two: Legs A1. 6 Squats Rest 10 seconds A2. 12 Lunges Rest 10 seconds A3. 25 Leg Extensions Rest 2 minutes Repeat 3 times B1. 6 Leg Curls Rest 10 seconds B2. 12 Rumanian Dead Lifts Rest 10 seconds B3. 25 Reverse Hypers or Back Extensions Rest 2 Minutes Repeat 3 times End with a HITT cardio session.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-14-2007, 08:25 AM	#96
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, March 14, 2007 - 23 Days until Bruce's Weigh-in Bruce weighed 173.4 and I weighed 160.8 Hypertrophy - Fat Loss Workout Week Two, Day Three Today Bruce and I spent the majority of our time working on posing. Bruce has his 90-seconds produced posing routine on CD and we used the aerobics studio to practice the routine and a couple of competition posing rounds. He is looking tight. He is within eight pounds of his target contest weight with a little more than three weeks to go. My training partner is tracking well. It's going to be interesting for me because I am a test judge at Bruce's contest. My score won't count and I won't be able to be with him back stage before the competition. I have arranged for a friend to work with Bruce at the contest, the 2007 FAME SNBF Georgia Open in Marietta. Bruce will compete as a Novice and Grand Master. I have competed in this show twice. It's a good pro qualifier competition.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-15-2007, 09:03 AM	#97
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, March 14, 2007 – 22 Days Until Bruce’s Contest Hypertrophy with Fat Loss Training Today Bruce weighed 173.2 and I weighed 160.2 Day 3 – Arms We chose weights that took us to failure on each set. A1. 6 Dips (45 pound plate) Rest 10 seconds A2. 12 Decline Barbell Extensions (60 pounds) Rest 10 seconds A3. 25 Cable Press downs (50 pounds) Rest 2 minutes Repeat 3 times B1. 6 incline Dumbbell Curls (35 pounds) Rest 10 seconds B2. 12 Standing Barbell Curls (70 pounds) Rest 10 seconds B3. 25 Seated Pulley Curls (25 pounds) Rest 2 minutes Repeat 3 times We ended the session with abs work and a practice posing session.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-19-2007, 09:59 AM	#98
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, March 16, 2007 - 21 Days Until Bruce's Weigh In Bruce weighed 173.0 and I weighed 159.8 Hypertrophy with fat loss. Day 4 Back - We choose weights that took us to failure on each set. A1. 6 Weighted Chins (25 pound plate) Rest 10 seconds A2. 12 Front pull down (140 pounds) Rest 10 seconds A3. 25 Straight-arm pull down (50 pounds) Rest 2 minutes Repeat 3 times B1. 6 Rack Dead lift (I did 225 and Bruce did 315) Rest 10 seconds B2. 12 Bent-over Rows (135 pounds) Rest 10 seconds B3. 25 Bar Bell Shrugs (135 pounds) Rest 2 minutes Repeat 3 times After the workout, we had a short practice posing session. Bruce is focused.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-19-2007, 10:01 AM	#99
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, March 19, 2007 - 18 Days Until Bruce's Weigh In Today Bruce and I started a two-week Maximum Fat Loss Training Plan He weighed 173.0 and I weighed 158.9 Diet: Day 1: Meal 1: 4 egg whites + ½ grapefruit Meal 2: 3oz turkey/fish/chicken Meal 3: 6oz turkey/fish/chicken Meal 4: 3oz turkey/fish/chicken Meal 5: 3oz turkey/fish/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices Day 2: Meal 1: 4 egg whites + ½ grapefruit Meal 2: 3oz turkey/fish/chicken + 1 cup veggies Meal 3: 6oz turkey/fish/chicken + 1 cup veggies Meal 4: 3oz turkey/fish/chicken + 1 cup veggies Meal 5: 3oz turkey/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices Day 3: Meal 1: 4 egg whites + ½ grapefruit Meal 2: 3oz turkey/fish/chicken + 1 cup veggies Meal 3: 6oz turkey/chicken + 1 cup veggies Meal 4: 3oz turkey/chicken + 1 cup veggies Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup veggies Do day 1-2-3-1-2-3-1 for the diet. Workout and cardio Monday and Thursday Stepper: 10 min all out Then do the following circuit for four cycles: Pull Ups Squats Dips Rows Jump Rope (120 counts) Then do the following circuit for three cycles: Hanging Leg Lifts Dumbbell Press Close Grip Bench Press Jump Rope (120) Bike: 10 minutes, moderate pace Wednesday: Moderate cardio for 40-60 minutes Tuesday and Friday Treadmill: 9% incline at maximum pace 10 minutes Then do the following circuit for four cycles: Lunges Dead Lifts Incline Bench Press Military Press Jump Rope (120) Then do the following circuit for three cycles: Incline Sit Ups Upright Rows Curls Jump Rope (120) Precor: 10 min moderate pace The reps are 10 per exercise, done with a controlled negative and a 3-5 second positive. The jump rope is for 1 minute, or just count 120 reps. We did the first day plan, Monday, and added 150 calve raises to the workout. Very cool.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-20-2007, 08:33 AM	#100
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, March 20, 2007 Maximum Fat Burning Training Plan I weighed 159.8. Bruce was absent. Treadmill: 9% incline at maximum pace, 10 minutes Then did the following circuit for four cycles: Lunges (120 pounds) Dead Lifts (150 pounds) Incline Bench Press (120 pounds) Military Press (120 pounds) Jump Rope (120) Then did the following circuit for three cycles: Incline Sit Ups Upright Rows (120 pounds) Curls (Machine Curls 120 pounds) ump Rope (120) Precor: 10 minutes, moderate pace The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-21-2007, 08:17 AM	#101
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, March 21, 2007 - 16 Days Before Bruce's Weigh In Maximum Fat Burning Training Bruce weighed 172.0 and I weighed 159.8 Today was a non-weight training day and we spent the time working on cardio, abs and posing.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-21-2007, 08:59 AM	#102
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,512 Photos: 5	What's your body fat percentage at now?
	I never lie because I don't fear anyone. You only lie when you're afraid.â€”John Gotti

03-22-2007, 09:37 AM	#104
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, March 22, 2007 - 15 Days Until Bruce's Weigh In Rapid Fat Loss Training Plan Bruce weighed 172.0 and I weighed 159.8 Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date. We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form. Stepper: 10 min all out Then do the following circuit for four cycles: Pull Ups (Wide grip, medium grip, hammer grip) Squats (Bruce did 300 pounds and I did 250) Dips (Weighted with a 25 pound plate) Rows (Seated 140 pounds) Machine Bench Press (140 pounds) Jump Rope (120 counts) Then do the following circuit for three cycles: Hanging Leg Lifts (Done slowly with a squeeze) Peck Deck (160 pounds) Close Grip Bench Press (50 pounds, slowly) Jump Rope (120) Bike: 10 minutes, moderate pace We ended the workout with a practice posing session, emphasizing form and holding poses.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-23-2007, 11:02 AM	#107
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, March 23, 2007 - Two Weeks Until Bruce's Weigh In Maximum Fat Burning Training Plan I weighed 160.4. Bruce is holding at 173.0. Treadmill: 9% incline at maximum pace, 10 minutes Then did the following circuit for four cycles: Lunges (120 pounds) Dead Lifts (I did 195 pounds, Bruce did 245)) Incline Bench Press (120 pounds) Military Press (120 pounds) Then did the following circuit for three cycles: Shrugs (I did 100 pounds, Bruce did 120) Upright Rows (I did 135 pounds, Bruce did 155)) Dumb Bell Curls (I did 25's, Bruce did 30's) Seated Calve Raises (3 sets of 25 reps at 170 pounds) Precor: 10 minutes, moderate pace The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-26-2007, 09:55 AM	#109
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, March 26, 2007 - 11 Days Until Bruce's Weigh In Hypertrophy and Maximum Fat Loss Plan Bruce weighed 172.0 and I weighed 158.4 Workout and cardio Stepper: 10 min all out Then we did the following circuit for four cycles of 10 rep sets: Pull Ups (Alternating with wide grip and hammer grip) Squats (I did 275 pounds and Bruce did 300) Dips (weighted with a 25 pound plate Rows (Two sets of seated and two sets of standing) Jump Rope (120 counts) Then do the following circuit for three cycles: Hanging Leg Lifts (Holding a 10 pound dumbbell between our feet) Dumbbell Press (40 pound dumb bells) Close Grip Bench Press (50 pound barbell) Jump Rope (120) Bike: 10 minutes, moderate pace We ended the session with a practice posing round. Bruce was tired, hungry and "pumped."
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-27-2007, 08:34 AM	#110
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, March 27, 2007, 10 Days Until Bruce's Weigh In Maximum Fat Burning Training Plan I weighed 159.0. Bruce weighed 172.0. Treadmill: 9% incline at maximum pace, 10 minutes Then did the following circuit for four cycles: Lunges (120 pounds) Dead Lifts (195 pounds, Bruce did 245) Incline Bench Press (130 pounds) Military Press (120 pounds) Jump Rope (120) Then did the following circuit for three cycles: Incline Sit Ups Upright Rows (130 pounds) Curls (Machine Curls 120 pounds) Jump Rope (120) Precor: 10 minutes, moderate pace The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-27-2007, 08:47 AM	#111
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	I am going to get my feet wet in the buoyant water of the Great Salt Lake, so to speak. As some of you know, since I was awarded my Master Pro Card last September at an NGA contest in Georgia, I have been training to enter my first Master Pro show, the 2007 NGA ProAm World Cup in Atlanta, on September 8th, where I will compete in the Pro Masters 50+ Class. That was to be my first Pro Show. Today I sent in my entry form to compete in the 2007 NGA Olympic Gold Junior Pro Championships on May 12th in Salt Lake City. The Junior Pro class is something the NGA has just introduced. It’s for Pros who have won their cards, but have never competed as a Pro and for Pros who have competed, but did not place high enough to win any money. I am the Guest Poser for this show and the promoter said I could be his Guest Poser and also enter the first ever Junior Pro competition. So, at 64, I am going to have my first Guest Poser appearance and compete in my first Pro Show on the same day, in less than seven weeks. Whooooooot!
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-28-2007, 08:18 AM	#112
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, March 28, 2007, Nine Days Until Bruce's Weigh In Hypertrophy and Rapid Fat Loss Training Bruce weighed 172.0 and I weighed 159.0 Today was a non-weight training day. We did abs, cardio and posing.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-29-2007, 08:09 AM	#113
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, March 29, 2007 - 8 Days Until Bruce's Weigh In Rapid Fat Loss Training Plan Bruce weighed 172.0 and I weighed 159.4 Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date. We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form. Stepper: 10 min all out Then did the following circuit for four cycles: Pull Ups (Wide grip, medium grip, hammer grip) Extensions (175 pounds) Dips (Weighted with a 25 pound plate) Ham Curls (Supine 140 pounds) Jump Rope (120 counts) Then did the following circuit for three cycles: Hanging Leg Lifts (Done slowly with a squeeze) Dumb Bell Press (45 pounds) Seated Calf Raises (270 pounds, Sets of 25) Jump Rope (120) Bike: 10 minutes, moderate pace We ended the workout with a practice posing session, emphasizing form and holding poses.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-30-2007, 08:35 AM	#114
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, March 30, 2007 - Bruce's Weigh In Is One Week From Today Bruce weighed 172.0 and I weighed 159.0 Bruce is leaving town with his family tomorrow and won't return to the gym until next Thursday, the day before he checks in for his contest. I gave Bruce a day-by-day diet starting on Sunday. He will workout at a local gym next week, mostly doing a light training session, pump up and posing practice. He looks good and will probably come in between 165-168, which will be fine. We have come a long way since September, when Bruce weighed around 205 pounds. He has lost a great deal of body fat and has added some nice size to his quads, calves, chest, biceps and back. His posing is good and his confidence is high. We are both looking forward to him stepping on to the stage for the first time. His show is the 2007 FAME SNBF Georgia Open. He will enter the Novice Class and the Men's Master 40+ Class. I will be a test judge at the show, which should make it especially interesting for me. My scores won't count, but I will have to score within 85% of the other judge's scores to be certified as a contest judge.