Training For My First Natural Pro Masters Contest at 64

Old Navy · 06-22-2007, 08:39 AM

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

Weight: 151.4

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

Old Navy · 06-25-2007, 08:56 AM

Monday, June 25, Five Days Until My Next Contest

Body Weight: 150.2

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

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

Sunday – 1 Gal. Water, light salt

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

Training: None

Cardio: None

Posing: 1 set, hold each pose for 10 seconds

Monday – 1 Gal. Water, light salt

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

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

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

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 20 minutes

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

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

Old Navy · 06-26-2007, 10:30 AM

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

Contest Week Diet and Training for Tuesday

1 Gal. Water, light salt

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

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

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

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

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

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

Old Navy · 06-27-2007, 08:37 AM

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

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

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

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

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

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

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

Old Navy · 06-28-2007, 08:59 AM

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

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

Weight: 149.0 (on target)

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

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

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

Friday – .5 Gal Water, salt – none added

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

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

Saturday – 4 oz Water with each meal, normal salt

Meal 1: 6 oz steak, 4 egg whites, wheat toast, 8 oz grapefruit juice
Meal 2: 6 oz salmon, sweet potatoes, vegetables, 8 oz grapefruit juice
Meal 3: 6 oz salmon, vegetables, sweet potatoes, 8 oz grapefruit juice

15 minutes before pumping up: 8 oz grapefruit juice.

After prejudging, continue salmon, brown rice, vegetables, grapefruit juice.

After prejudging, return to normal intake of water, 8-10 oz water per hour

Evening Show

15 minutes before pumping up: 8 oz grapefruit juice.

Pick up my Trophies and Pro Card and have a nice meal and drive home.

Old Navy · 07-02-2007, 08:49 AM

Monday, July 2, 2007, 2007 NPA Nationals and Masters Universe - Results

Masters 60+ - Tied for First (placed 2nd after the tie-breaker)
Awarded Best Poser trophy

I really enjoyed this contest. Everyone was ready to compete. It was intense but fun. The competitors were loose and friendly. The facilitators were good and the promoter provided one of the best pump up areas I have every seen, lots of equipment, including benches. The show ran smoothly. My only issue, and it was personal, was that they kept us at the athletes meeting a little longer than needed and the show started late. This was a Pro Qualifier and they still took the time to demonstrate the poses for men and women. Not necessary.

The Masters 60+ class was up first and I didn't have enough time to pump up. But none of my competitors did either. We had five minutes to get on stage.

I tried very hard to win my fourth pro card at this show. I tied for First. My chief competitor had better abs than me and a better back (former power lifter). I had a better everything else. It was close. I don't know what the judges did with the tie breaker...but, it doesn't matter. I placed 2nd and that has given me a new drive to strive to be better.

I am going to start a very hard program of drop set workouts. I am going to kick my butt to get a little bigger and harder. I will go back to that show next year and I will win...There will be no tie for First.

I believe I took my self for granted. I believe I could have dieted harder and prepared harder for this show. I know I grew some this season, but I just know I could have worked harder these last six weeks and maybe it would have made the difference. I won't make that mistake again. I have just raised my own bar!!!

I was gratified to receive my fourth Best Poser award. I love posing and I love entraining the audience. At this show, the audience was very responsive to my routine. At the awards ceremony, the MC asked me to perform my routine again for the audience and I did. Sweet. After, they asked my to say a few words and I took the opportunity to promote senior fitness.

juggernaut · 07-02-2007, 08:53 AM

congrats! You earned it. I hope I do this well in October. I have a question: When did you start practice posing and how long did you do it for? Basically,
I'm trying to see if I missed anything in my prep.

Old Navy · 07-03-2007, 09:37 AM

Quote:

Originally Posted by juggernaut

congrats! You earned it. I hope I do this well in October. I have a question: When did you start practice posing and how long did you do it for? Basically,
I'm trying to see if I missed anything in my prep.

I pose after every exercise, hitting the body part I'm working. Then, during final prep, I do posing drills, holding each pose for 10 seconds, then 15 seconds, then 20 seconds than 30 seconds. This kicks butt, but it works. I practice my 90 seconds posing routine many, many times before a comp.

Old Navy · 07-03-2007, 09:39 AM

Tuesday, July 3, 2007

It's a nice way to start the month. I was named "Bodybuilding Model of the Month" for July on the Lift For Life - Natural Bodybuilding at its Finest! web site. Thank you.

Scott Hults, "Old Navy"

Today, after a day off from training, I continued working towards my next two contests, the 2007 NPC Alabama State Championship in Birmingham, Alabama on August 18th and the 2007 NGA Pro Am Nationals, a Pro Show, on September 8th in Atlanta.

I have upped my intensity in the gym by devoting my workouts to drop sets for each exercise. Today, for chest and triceps, I did the following:

Set - 9 reps to failure, drop weight, 8 reps to failure, drop weight, 8 reps to failure, total 25 reps. Rest 90 seconds. Then I repeated this drop set two more times for a total of 75 reps per exercise, resting 90 seconds between sets two and three.

Exercises:

Machine Chest Press
Bench Dumb Bell Flies
Weighted Dips
Incline Bench Dumb Bell Presses
Prone Triceps Extensions
Triceps Push Downs

I ended the session with three sets of 25 reps of weighted crunches.

Intense.

Old Navy · 07-04-2007, 12:12 PM

Wednesday, July 4, 2007

No work today so I slept in until 6:30 AM. I met one of my Distance Training clients at the gym at 9:00 and we trained together until 11:00. He is a new client, so we spent the time on form, breathing, posture, technique and pace. We went through several sets of exercises, touching all body parts and ended our session with abs and HITT Cardio. On Monday he will begin eight weeks of Advance GH/HITT Cardio training on his own. He works out at a YMCA close to his home, while I train at Gold's.

I have stepped up my own workout and plan on asking one of the regulars at Gold's to be my training partner for a few months. I normally train alone, but for now, I am going to need a spotter and partner who will push me to complete the extra heavy reps I want to do.

Old Navy · 07-05-2007, 09:34 AM

Thursday, July 5, 2007

I continued my Drop Set workouts today for Legs and Calves.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Squats - 270/220/180 pounds

Extensions - 160/145/130 pounds

Ham Curls - 125/110/95 pounds

Seated Calves Raises - Three sets of 25 reps x 150 pounds

Hanging Leg Lifts - Three sets of 25 reps

This was a great workout. Fun Stuff.

Old Navy · 07-06-2007, 09:21 AM

Friday, July 6, 2007

I continued my Drop Set workouts today for Back, Shoulders and Biceps.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Lat Pull Downs - 150, 140, 130 pounds

Assisted Chins - Three Sets of 25

Dumb Bell Shrugs - 60, 55, 50 pounds

Dumb Bell Extensions - 25, 20, 15 pounds

Dumb Bell Curls - 30, 25, 20 pounds

Slant Board Crunches - Three Sets of 25

Old Navy · 07-09-2007, 09:04 AM

Monday, July 9, 2007 - 40 Days Until My Next Contest

Body Building Senior Photo Gallery 2007

Here are some stage shots of my competition and posing routine from my last contest on June 30.

Body Weight: 155.6

I continued my Drop Set workouts today for Chest and Triceps.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Incline Bench Dumb Bell Flies - 40, 35, 30 Pounds

Flat Bench Dumb Bell Flies - 40, 35, 30 Pounds

Decline Bench Press - 135, 110, 90 Pounds

Weighted Dips - 7 Sets of 10 Reps + 1 Set of 5 = 75 Reps with a 25 Pound Plate

Triceps Push Downs - 60, 50, 40 Pounds

Crunches - 3 Sets of 25 Reps

A very interesting workout!

Old Navy · 07-10-2007, 08:57 AM

Tuesday, July 10, 2007 - 39 Days Until the NPC Alabama State Championships

Weight - 156.0 (Contest goal - 150.0)

I continued my Drop Set workouts today for Legs and Calves.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

I used all Life Fitness equipment for my training today. Nice stuff.

Seated Leg Press - 250/230/210 pounds

Leg Extensions - 175/145/130 pounds

Leg Curls - 125/110/95 pounds

Hip Adduction - 250/230/210 pounds

Hip Abduction - 250/230/210 pounds

Seated Calf Extensions - Three sets of 25 reps x 150 pounds

Standing Calf Raises - Three sets of 25 reps

Machine Abs Crunches - Three sets of 25 reps x 130 pounds

This was a great workout. Fun Stuff. I left the gym walking like a duck.

Old Navy · 07-11-2007, 08:44 AM

Wednesday, July 11, 2007 - 38 Days Until My Next Contest

Weight: 157.0 (Target Weight - 150.0)

This was a non-weight training day and I focused on abs and cardio, with a few pull ups thrown in.

Pull Ups - 7 sets of 10 + 1 set of 5 = 75 reps

Machine Crunches - 3 sets of 25 = 75 reps

Slant Board Crunches - 3 sets of 25 = 75 reps

HITT Cardio on the tread mill - 5 X 20 second speed splits at 10 mph + 20 minutes of elevated moderate speed work.

I have a new training partner. Craig had approached me some time ago to ask about Personal Training. Yesterday, I invited him to train with me for no charge. He gets a Certified Personal Trainer and Professional Bodybuilder to train him. I get a training partner who will spot me and help me lift heavier. It's a good trade. We start tomorrow morning.

Old Navy · 07-12-2007, 09:00 AM

Thursday, July 12, 2007 - 37 Days Until My Next Contest

Body Weight - 156.0 (Target Weight 150.0)

I continued my Drop Set workouts today for Back, Shoulders and Biceps. My new training partner, Craig, 42, is about my size, maybe 10 pounds heavier. We were able to do the same lifts, which kept things moving.

For each exercise, we did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. we rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. We did each Drop Set exercise three times, for a total of 75 reps.

Seated Cable Lat Pull Downs - 120, 110, 90 pounds

Bent Over T-Bar Rows - 100, 75, 50 pounds

Arnolds Dumb Bell Presses - 30, 25, 20 pounds

Dumb Bell Extensions - 25, 20, 15 pounds

Dumb Bell Curls - 30, 25, 20 pounds

Slant Board Crunches - Three Sets of 25 reps

Craig said afterwards, "Well, that was Fun!" LOL

Old Navy · 07-13-2007, 09:29 AM

Friday, July 13, 2007, Six Weeks Until My Next Contest

Weight: 155.2 (Target 150.0)

Today, Eric, my Training Partner, and I began a five-week 8 x 8's Training Plan. We started with Day Four, which we will do every Friday.

Day Four – Legs and Calves

A-1 Squats 8 x 12 - 230 pounds
Rest 15 seconds between sets

A-2 Leg Press 3 x 5 - 300 pounds
Rest 60 seconds between sets

B-1 Leg Extensions 8 x 12 - 4 Sets at 100, 4 Sets at 90 pounds
Rest 15 seconds between sets

B-2 Leg Curls 8 x 12 - 100 pounds
Rest 15 seconds between sets

C-1 Lunges 8 x 12 - We did Walking Lunges, holding 25 pound dumb bells
Rest 15 seconds between sets

C-2 Calve Raises 8 x 12 - 130 pounds
Rest 15 seconds between sets

We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. We were too tired to do HITT Cardio (speed splits) today.

Witchblade · 07-13-2007, 02:22 PM

I can only hope I'll still be as vital as you are, ON, at that age.

Old Navy · 07-16-2007, 09:33 AM

Quote:

Originally Posted by Witchblade

I can only hope I'll still be as vital as you are, ON, at that age.

Thanks, Witchblade. If you want it, you will.

Monday, July 16, 2007, 33 Days Until My Next Contest

Weight 158.9

Today, Eric, my training partner, and I continued 8 x 8 Training.

Upper Body

A-1 Machine Lat pull down 3 x 5 - 150 pounds
Rest 60 seconds between sets

A-2 Seated Cable Row 8 x 8 - 110 pounds
Rest 15 seconds between sets

B-1 Incline Bench Press 3 x 5 - 130 pounds
Rest 60 seconds between sets

B-2 Dumbbell Bench Press 8 x 8 - 55 pounds
Rest 15 seconds between sets

C-1 Lateral raise 2 x 5 - 20 pound dumbbells
Rest 60 seconds between sets

C-2 Flat Bench Dumbbell Flies 4 x 8 - 35 pounds
Rest 15 seconds between sets

D-1 Standing Biceps Curls 2 x 5 - 35 pound dumbbells
Rest 60 seconds between sets

D-2 Preacher Curls 4 x 8 - 70 pounds
Rest 15 seconds between sets

E-1 Cable Press down 2 x 5 - 70 pounds
Rest 60 seconds between sets

E-2 Seated Extensions 4 x 8 - 50 pound dumbbell
Rest 15 seconds between sets

We also included 4 sets of 10 reps of pull ups and a 20-minute cardio session. This is a great training regimen.

Old Navy · 07-17-2007, 08:57 AM

Tuesday, July 17, 2007 - 32 Days Until My Next Contest

Weight - 159.4 Target Contest Weight - 154.25 (Light Weight)

Today we had an incredible legs and calves workout. My energy level was sky high. I lifted more today than I have in a long time. I was pumped and focused.

8 x 8 Training - Legs and Calves

A-1 Smith Machine Squats 3 x 5 – 270 pounds + the bar
Rest 60 seconds between sets

A-2 Leg Press 8 x 12 – 270 pounds + the sled
Rest 15 seconds between sets

B-1 Leg Extensions 8 x 12 – 100 pounds
Rest 15 seconds between sets

B-2 Seated Leg Curls 8 x 12 – 100 pounds
Rest 15 seconds between sets

C-1 Hip Adductors 4 x 12 – 225 pounds
Rest 15 seconds between sets

C-2 Hip Abductors 4 x 12 – 225 pounds
Rest 15 seconds between sets

D-1 Donkey Press Calve Raises 3 x 25 – 270 pounds + the sled
Rest 15 seconds between sets

D-2 Standing Calve Raises 3 x 25
Rest 15 seconds between sets

We ended the session with 50 slant board crunches.

Old Navy · 07-18-2007, 08:23 AM

Wednesday, July 18, 2007 - One Month Until My Weigh In For My Next Contest

Body Weight: 158.2 (72 Kg)

Today was a non-weight training day and we focused on abs, push ups and cardio.

We did five sets of 10 reps of wide grip, medium grip and hammer grip pull ups. Each pull up was full up, hold a second and full down. Fun.

We did four sets of 25 reps of hanging leg lifts. For two of the sets, we held a 5 pound weight between our feet.

We did five sets of 10 push ups. Each push up was slow, full, with a complete up and down motion.

We did a HITT cardio session with 10 degree elevation and five 10 mph 20-second speed splits with 40-seconds of rest between each split. Including the speed splits, the cardio session lasted 25 minutes.

This was a great heart rate workout.

Old Navy · 07-19-2007, 12:49 PM

Thursday, July 19, 2007 - Four Weeks Until My Next Contest

Body Weight: 159.4 Pounds (72.45 Kgs) - Target Weight - 150.0 Pounds (68.18 Kgs)

We continued 8 x 8 training. We are now one full week into this training plan.

Upper Body

A-1 Cable Lat pull down 8 x 8 - 4 x 140 pounds and 4 x 120 pounds
Rest 15 seconds between sets

A-2 Duel Pully Cable Row 3 x 5 - 60 pounds
Rest 60 seconds between sets

B-1 Incline Dumb Bell Press 8 x 8 - 4 x 55 pounds and 4 x 50 pounds
Rest 15 seconds between sets

B-2 Flat Bench Press 3 x 5 - 160 pounds
Rest 60 seconds between sets

C-1 Bent Over Seated Lateral Raise 4 x 8 - 20 pounds
Rest 15 seconds between sets

C-2 Incline Dumbbell Flies 2 x 5 - 40 pounds
Rest 60 seconds between sets

D-1 Biceps Curls 2 x 21's - 20 pounds
Rest 15 seconds between sets

D-2 Preacher Curls 2 x 5 - 115 pounds
Rest 60 seconds between sets

E-1 Rope Pull Downs 4 x 8 - 50 pounds
Rest 15 seconds between sets

E-2 Decline Skull Crushers 2 x 5 - 70 pounds
Rest 60 seconds between sets

Eric went to the locker room and I stayed to complete a 20 minute moderate speed tread mill session.

Old Navy · 07-20-2007, 09:26 AM

Friday, July 20, 2007, 29 Days Until My Next Contest

Weight: 159.2 ( 72.36 Kgs) - Target 150.0 (68.18 Kgs)

Today we completed our first of five-weeks of 8 x 8's Training

Legs and Calves

A-1 Free Standing Squats 8 x 12 - 190 pounds
Rest 15 seconds between sets

A-2 Hack Leg Press 3 x 5 - 270 pounds
Rest 60 seconds between sets

B-1 Leg Extensions 8 x 12 - 150 pounds
Rest 15 seconds between sets

B-2 Leg Curls 8 x 12 - 110 pounds
Rest 15 seconds between sets

C-1 Lunges 8 x 12 - We did Walking Lunges, holding 25 pound dumb bells
Rest 15 seconds between sets

C-2 Calve Raises 8 x 12 - 130 pounds
Rest 15 seconds between sets

We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. This was a good week of training.

06-22-2007, 08:39 AM	#181
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, June 22, 2007, Eight Days Until My Next Contest Weight: 151.4 I did my last hard legs workout today before my contest a week from tomorrow. I completed a reps-to-failure session, doing 6 RM, 12 RM and 25 RM sets for squats, extensions, lunges, curls and calves. I ended the workout with 50 crunches and a moderate cardio walk on the tread mill. I'll do cardio tomorrow, take Sunday off and then begin a week of pump-up and posing practice, abs and cardio. We leave for Ft. Lee, Virginia on Friday morning, driving time about 10 hours
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

06-25-2007, 08:56 AM	#182
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, June 25, Five Days Until My Next Contest Body Weight: 150.2 Here is my daily diet and training regimen for the week, courtesy of my coach, Sean Sullivan. Contest Week Diet for the 2007 NPA Nationals and Masters Universe, Ft. Lee, VA, June 30 Sunday – 1 Gal. Water, light salt Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice Training: None Cardio: None Posing: 1 set, hold each pose for 10 seconds Monday – 1 Gal. Water, light salt Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements Cardio: AM, 25 minutes moderate Cardio: PM, light treadmill or jog 20 minutes Posing: AM 1 set, hold each pose for 10 seconds Posing: PM, 1 set, hold each pose for 15 seconds
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

06-26-2007, 10:30 AM	#183
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, June 26, 2007, Four Days To Go. Weight: 150.0 (Holding) Contest Week Diet and Training for Tuesday 1 Gal. Water, light salt Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets Cardio: AM, 25 minutes moderate Cardio: PM, light treadmill or jog 15 minutes Posing: AM 1 set, hold each pose for 15 seconds Posing: PM, 1 set, hold each pose for 20 seconds I'm feeling hard and looking vascular. I'm in the Zone.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

06-27-2007, 08:37 AM	#184
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, June 27, 2007, Three More Days Weight: 149.0. On Target Diet – 1 Gallon of Water, lightly salt meal 1, 3, 5 Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds Training: PM Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets Cardio: AM, 20 minutes moderate Cardio: PM, light treadmill or jog 10 minutes Posing: AM 1 set, hold each pose for 20 seconds Posing: PM, 2 sets, hold each pose for 20 seconds Tonight I begin my contest grooming with a haircut, full-body shave and exfoliation. I will apply my first coat of tanning solution on Thursday. I’m feeling confident and fit. I try to come in the best shape of my life for each contest. I take nothing for granted.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

06-28-2007, 08:59 AM	#185
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, Friday & Saturday, June 28, 29 & 30, 2007 2007 NPA Nationals & Masters Universe, Ft. Lee, Virginia, USA Since I will be traveling on Friday and competing on Saturday, I have decided to post the rest of my contest week diet and training prep now. Weight: 149.0 (on target) Thursday – .5 Gal Water, light salt meal 1, 3, 5 Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice Training: AM Leg flex, 10 sets of 30 seconds Cardio: AM, 20 minutes 3.5 speed, flat treadmill Posing: AM 2 sets, hold each pose for 20 seconds Posing: PM, 2 sets, hold each pose for 20 seconds Friday – .5 Gal Water, salt – none added Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice Training: None Cardio: None Posing: Stay tight. Flex frequently Saturday – 4 oz Water with each meal, normal salt Meal 1: 6 oz steak, 4 egg whites, wheat toast, 8 oz grapefruit juice Meal 2: 6 oz salmon, sweet potatoes, vegetables, 8 oz grapefruit juice Meal 3: 6 oz salmon, vegetables, sweet potatoes, 8 oz grapefruit juice 15 minutes before pumping up: 8 oz grapefruit juice. After prejudging, continue salmon, brown rice, vegetables, grapefruit juice. After prejudging, return to normal intake of water, 8-10 oz water per hour Evening Show 15 minutes before pumping up: 8 oz grapefruit juice. Pick up my Trophies and Pro Card and have a nice meal and drive home.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-02-2007, 08:49 AM	#186
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, July 2, 2007, 2007 NPA Nationals and Masters Universe - Results Masters 60+ - Tied for First (placed 2nd after the tie-breaker) Awarded Best Poser trophy I really enjoyed this contest. Everyone was ready to compete. It was intense but fun. The competitors were loose and friendly. The facilitators were good and the promoter provided one of the best pump up areas I have every seen, lots of equipment, including benches. The show ran smoothly. My only issue, and it was personal, was that they kept us at the athletes meeting a little longer than needed and the show started late. This was a Pro Qualifier and they still took the time to demonstrate the poses for men and women. Not necessary. The Masters 60+ class was up first and I didn't have enough time to pump up. But none of my competitors did either. We had five minutes to get on stage. I tried very hard to win my fourth pro card at this show. I tied for First. My chief competitor had better abs than me and a better back (former power lifter). I had a better everything else. It was close. I don't know what the judges did with the tie breaker...but, it doesn't matter. I placed 2nd and that has given me a new drive to strive to be better. I am going to start a very hard program of drop set workouts. I am going to kick my butt to get a little bigger and harder. I will go back to that show next year and I will win...There will be no tie for First. I believe I took my self for granted. I believe I could have dieted harder and prepared harder for this show. I know I grew some this season, but I just know I could have worked harder these last six weeks and maybe it would have made the difference. I won't make that mistake again. I have just raised my own bar!!! I was gratified to receive my fourth Best Poser award. I love posing and I love entraining the audience. At this show, the audience was very responsive to my routine. At the awards ceremony, the MC asked me to perform my routine again for the audience and I did. Sweet. After, they asked my to say a few words and I took the opportunity to promote senior fitness.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-02-2007, 08:53 AM	#187
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,129 Photos: 2	congrats! You earned it. I hope I do this well in October. I have a question: When did you start practice posing and how long did you do it for? Basically, I'm trying to see if I missed anything in my prep.
	Eat well, train daily, die anyway.

07-03-2007, 09:39 AM	#189
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, July 3, 2007 It's a nice way to start the month. I was named "Bodybuilding Model of the Month" for July on the Lift For Life - Natural Bodybuilding at its Finest! web site. Thank you. Scott Hults, "Old Navy" Today, after a day off from training, I continued working towards my next two contests, the 2007 NPC Alabama State Championship in Birmingham, Alabama on August 18th and the 2007 NGA Pro Am Nationals, a Pro Show, on September 8th in Atlanta. I have upped my intensity in the gym by devoting my workouts to drop sets for each exercise. Today, for chest and triceps, I did the following: Set - 9 reps to failure, drop weight, 8 reps to failure, drop weight, 8 reps to failure, total 25 reps. Rest 90 seconds. Then I repeated this drop set two more times for a total of 75 reps per exercise, resting 90 seconds between sets two and three. Exercises: Machine Chest Press Bench Dumb Bell Flies Weighted Dips Incline Bench Dumb Bell Presses Prone Triceps Extensions Triceps Push Downs I ended the session with three sets of 25 reps of weighted crunches. Intense.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-04-2007, 12:12 PM	#190
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, July 4, 2007 No work today so I slept in until 6:30 AM. I met one of my Distance Training clients at the gym at 9:00 and we trained together until 11:00. He is a new client, so we spent the time on form, breathing, posture, technique and pace. We went through several sets of exercises, touching all body parts and ended our session with abs and HITT Cardio. On Monday he will begin eight weeks of Advance GH/HITT Cardio training on his own. He works out at a YMCA close to his home, while I train at Gold's. I have stepped up my own workout and plan on asking one of the regulars at Gold's to be my training partner for a few months. I normally train alone, but for now, I am going to need a spotter and partner who will push me to complete the extra heavy reps I want to do.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-05-2007, 09:34 AM	#191
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, July 5, 2007 I continued my Drop Set workouts today for Legs and Calves. For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps. Squats - 270/220/180 pounds Extensions - 160/145/130 pounds Ham Curls - 125/110/95 pounds Seated Calves Raises - Three sets of 25 reps x 150 pounds Hanging Leg Lifts - Three sets of 25 reps This was a great workout. Fun Stuff.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-06-2007, 09:21 AM	#192
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, July 6, 2007 I continued my Drop Set workouts today for Back, Shoulders and Biceps. For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps. Lat Pull Downs - 150, 140, 130 pounds Assisted Chins - Three Sets of 25 Dumb Bell Shrugs - 60, 55, 50 pounds Dumb Bell Extensions - 25, 20, 15 pounds Dumb Bell Curls - 30, 25, 20 pounds Slant Board Crunches - Three Sets of 25
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-09-2007, 09:04 AM	#193
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, July 9, 2007 - 40 Days Until My Next Contest Body Building Senior Photo Gallery 2007 Here are some stage shots of my competition and posing routine from my last contest on June 30. Body Weight: 155.6 I continued my Drop Set workouts today for Chest and Triceps. For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps. Incline Bench Dumb Bell Flies - 40, 35, 30 Pounds Flat Bench Dumb Bell Flies - 40, 35, 30 Pounds Decline Bench Press - 135, 110, 90 Pounds Weighted Dips - 7 Sets of 10 Reps + 1 Set of 5 = 75 Reps with a 25 Pound Plate Triceps Push Downs - 60, 50, 40 Pounds Crunches - 3 Sets of 25 Reps A very interesting workout!
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-10-2007, 08:57 AM	#194
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, July 10, 2007 - 39 Days Until the NPC Alabama State Championships Weight - 156.0 (Contest goal - 150.0) I continued my Drop Set workouts today for Legs and Calves. For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps. I used all Life Fitness equipment for my training today. Nice stuff. Seated Leg Press - 250/230/210 pounds Leg Extensions - 175/145/130 pounds Leg Curls - 125/110/95 pounds Hip Adduction - 250/230/210 pounds Hip Abduction - 250/230/210 pounds Seated Calf Extensions - Three sets of 25 reps x 150 pounds Standing Calf Raises - Three sets of 25 reps Machine Abs Crunches - Three sets of 25 reps x 130 pounds This was a great workout. Fun Stuff. I left the gym walking like a duck.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-11-2007, 08:44 AM	#195
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, July 11, 2007 - 38 Days Until My Next Contest Weight: 157.0 (Target Weight - 150.0) This was a non-weight training day and I focused on abs and cardio, with a few pull ups thrown in. Pull Ups - 7 sets of 10 + 1 set of 5 = 75 reps Machine Crunches - 3 sets of 25 = 75 reps Slant Board Crunches - 3 sets of 25 = 75 reps HITT Cardio on the tread mill - 5 X 20 second speed splits at 10 mph + 20 minutes of elevated moderate speed work. I have a new training partner. Craig had approached me some time ago to ask about Personal Training. Yesterday, I invited him to train with me for no charge. He gets a Certified Personal Trainer and Professional Bodybuilder to train him. I get a training partner who will spot me and help me lift heavier. It's a good trade. We start tomorrow morning.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-12-2007, 09:00 AM	#196
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, July 12, 2007 - 37 Days Until My Next Contest Body Weight - 156.0 (Target Weight 150.0) I continued my Drop Set workouts today for Back, Shoulders and Biceps. My new training partner, Craig, 42, is about my size, maybe 10 pounds heavier. We were able to do the same lifts, which kept things moving. For each exercise, we did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. we rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. We did each Drop Set exercise three times, for a total of 75 reps. Seated Cable Lat Pull Downs - 120, 110, 90 pounds Bent Over T-Bar Rows - 100, 75, 50 pounds Arnolds Dumb Bell Presses - 30, 25, 20 pounds Dumb Bell Extensions - 25, 20, 15 pounds Dumb Bell Curls - 30, 25, 20 pounds Slant Board Crunches - Three Sets of 25 reps Craig said afterwards, "Well, that was Fun!" LOL
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-13-2007, 09:29 AM	#197
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, July 13, 2007, Six Weeks Until My Next Contest Weight: 155.2 (Target 150.0) Today, Eric, my Training Partner, and I began a five-week 8 x 8's Training Plan. We started with Day Four, which we will do every Friday. Day Four – Legs and Calves A-1 Squats 8 x 12 - 230 pounds Rest 15 seconds between sets A-2 Leg Press 3 x 5 - 300 pounds Rest 60 seconds between sets B-1 Leg Extensions 8 x 12 - 4 Sets at 100, 4 Sets at 90 pounds Rest 15 seconds between sets B-2 Leg Curls 8 x 12 - 100 pounds Rest 15 seconds between sets C-1 Lunges 8 x 12 - We did Walking Lunges, holding 25 pound dumb bells Rest 15 seconds between sets C-2 Calve Raises 8 x 12 - 130 pounds Rest 15 seconds between sets We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. We were too tired to do HITT Cardio (speed splits) today.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-13-2007, 02:22 PM	#198
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,278 Photos: 2	I can only hope I'll still be as vital as you are, ON, at that age.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-17-2007, 08:57 AM	#200
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, July 17, 2007 - 32 Days Until My Next Contest Weight - 159.4 Target Contest Weight - 154.25 (Light Weight) Today we had an incredible legs and calves workout. My energy level was sky high. I lifted more today than I have in a long time. I was pumped and focused. 8 x 8 Training - Legs and Calves A-1 Smith Machine Squats 3 x 5 – 270 pounds + the bar Rest 60 seconds between sets A-2 Leg Press 8 x 12 – 270 pounds + the sled Rest 15 seconds between sets B-1 Leg Extensions 8 x 12 – 100 pounds Rest 15 seconds between sets B-2 Seated Leg Curls 8 x 12 – 100 pounds Rest 15 seconds between sets C-1 Hip Adductors 4 x 12 – 225 pounds Rest 15 seconds between sets C-2 Hip Abductors 4 x 12 – 225 pounds Rest 15 seconds between sets D-1 Donkey Press Calve Raises 3 x 25 – 270 pounds + the sled Rest 15 seconds between sets D-2 Standing Calve Raises 3 x 25 Rest 15 seconds between sets We ended the session with 50 slant board crunches.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-18-2007, 08:23 AM	#201
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, July 18, 2007 - One Month Until My Weigh In For My Next Contest Body Weight: 158.2 (72 Kg) Today was a non-weight training day and we focused on abs, push ups and cardio. We did five sets of 10 reps of wide grip, medium grip and hammer grip pull ups. Each pull up was full up, hold a second and full down. Fun. We did four sets of 25 reps of hanging leg lifts. For two of the sets, we held a 5 pound weight between our feet. We did five sets of 10 push ups. Each push up was slow, full, with a complete up and down motion. We did a HITT cardio session with 10 degree elevation and five 10 mph 20-second speed splits with 40-seconds of rest between each split. Including the speed splits, the cardio session lasted 25 minutes. This was a great heart rate workout.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-19-2007, 12:49 PM	#202
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, July 19, 2007 - Four Weeks Until My Next Contest Body Weight: 159.4 Pounds (72.45 Kgs) - Target Weight - 150.0 Pounds (68.18 Kgs) We continued 8 x 8 training. We are now one full week into this training plan. Upper Body A-1 Cable Lat pull down 8 x 8 - 4 x 140 pounds and 4 x 120 pounds Rest 15 seconds between sets A-2 Duel Pully Cable Row 3 x 5 - 60 pounds Rest 60 seconds between sets B-1 Incline Dumb Bell Press 8 x 8 - 4 x 55 pounds and 4 x 50 pounds Rest 15 seconds between sets B-2 Flat Bench Press 3 x 5 - 160 pounds Rest 60 seconds between sets C-1 Bent Over Seated Lateral Raise 4 x 8 - 20 pounds Rest 15 seconds between sets C-2 Incline Dumbbell Flies 2 x 5 - 40 pounds Rest 60 seconds between sets D-1 Biceps Curls 2 x 21's - 20 pounds Rest 15 seconds between sets D-2 Preacher Curls 2 x 5 - 115 pounds Rest 60 seconds between sets E-1 Rope Pull Downs 4 x 8 - 50 pounds Rest 15 seconds between sets E-2 Decline Skull Crushers 2 x 5 - 70 pounds Rest 60 seconds between sets Eric went to the locker room and I stayed to complete a 20 minute moderate speed tread mill session.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

07-20-2007, 09:26 AM	#203
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, July 20, 2007, 29 Days Until My Next Contest Weight: 159.2 ( 72.36 Kgs) - Target 150.0 (68.18 Kgs) Today we completed our first of five-weeks of 8 x 8's Training Legs and Calves A-1 Free Standing Squats 8 x 12 - 190 pounds Rest 15 seconds between sets A-2 Hack Leg Press 3 x 5 - 270 pounds Rest 60 seconds between sets B-1 Leg Extensions 8 x 12 - 150 pounds Rest 15 seconds between sets B-2 Leg Curls 8 x 12 - 110 pounds Rest 15 seconds between sets C-1 Lunges 8 x 12 - We did Walking Lunges, holding 25 pound dumb bells Rest 15 seconds between sets C-2 Calve Raises 8 x 12 - 130 pounds Rest 15 seconds between sets We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. This was a good week of training.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge