Training For My First Natural Pro Masters Contest at 64

PreMier · 08-01-2007, 02:03 PM

Just read through some of this congrats on the contest a few weeks back. Do you always train with such high volume?

PreMier · 08-01-2007, 02:10 PM

I just also read you came to the NGA here(im in slc). Thats cool, was Ron Williams there this year?

Old Navy · 08-02-2007, 09:26 AM

Thanks, PreMier: Yep, always this intense. I'm training to be in the best shape of my life at each show. The 2007 NPC Alabama State Championship will be my 21st show since March 2005. And, it will be my final amateur show, so I am going to try hard to be the 2007 NPC Mr. Alabama Masters. At 5' 7" and 150 pounds (contest weight), I have to be hard, vascular, cut and shredded. That's my plan and that's my goal. The NGA show I did was the 2007 NGA Mountain States Regional in Salt Lake City on May 12. I was the Guest Poser at that show.

Old Navy · 08-02-2007, 09:27 AM

Thursday, August 2, 2007, 16 Days Until My Final Amateur Contest

Weight: 153.2 lbs. (69.64 kgs.) I have officially made the NPC Open Men's Lightweight Class.

Today, Eric, my training partner, and I continued 8 X 8 training, with added combination sets of pushups.

Shoulders, Back and Biceps

Epic Strength Lat High Row - 3 x 8 - 140 pounds
Push Ups - 3 x 8

Life Fitness Seated Row - 3 x 8 - 145 pounds
Push Ups - 3 x 8

Epic Strength Shoulder Press - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Life Fitness Lateral Raise - 3 x 8 - 50 pounds
Push Ups - 3 x 8

Life Fitness Rear Deltoid Fly - 3 x 8 - 115 pounds
Push Ups - 3 x 8

Epic Strength Biceps Curl - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Life Fitness Biceps Curl - 3 x 8 - 95 pounds
Push Ups - 3 x 8

15 minutes of flat, moderate speed tread mill

I am still suffering from a bit of jet lag from my California trip. I was beat after this workout.

PreMier · 08-02-2007, 02:28 PM

Right I know that but was ron williams there? He is mr natural olympia

Old Navy · 08-06-2007, 10:30 AM

Ron wasn't there, I'm sorry to say.

Old Navy · 08-06-2007, 10:30 AM

Monday, August 6, 2007, 12 Days Until My Final Amateur Contest

My wife and I helped our daughter change apartments at her college, so I couldn't train on Friday. I went to the gym on Saturday to do legs, calves, abs and tread mill. Over the weekend, I practiced my individual posing routine and posing rounds.

Weight: 148.4 pounds (67.45 kgs.) - Target Weight 150.0 pounds (68.18 kgs.)

With less than two weeks to go, I have gone below my desired contest weight. I will carb load when the time comes, to fill my muscle bellies and bring myself on stage at 150.0 pounds.

Today my training partner and I had a good chest and triceps workout.

Incline Dumb Bell Press - 3 x 8 - 55 pound dumb bells
Dips 3 x 8

Flat Bench Dumb Bell Press - 3 x 8 - 65 pound dumb bells
Dips 3 x 8

Decline Bench Dumb Bell Press - 3 x 8 - 60 pound dumb bells
Dips 3 x 8

Pec Deck - 3 x 8 - 150 pounds
Dips 3 x 8

Triceps Skull Crushers - 3 x 8 - 60 pound bar bell
Dips 3 x 8

Triceps Cable Push Downs - 3 x 8 - 65 pounds
Dips 3 x 8

Machine Crunches - 2 x 25 - 75 pounds

Tread Mill - 20 minutes at an elevated, moderate speed

We enjoyed this training session

katt · 08-06-2007, 10:55 AM

So, what will be your eating plan for the next two weeks? Will it differ now that you're under your target weight?

Old Navy · 08-07-2007, 09:53 AM

Quote:

Originally Posted by katt

So, what will be your eating plan for the next two weeks? Will it differ now that you're under your target weight?

This week, I will continue a cycle of holding my protein intake constant and lowering the carbs for one, two or three days, then doing a high carb refeed. Each cycle is designed to bring me to a harder and leaner state. I plan to be around 146 going into the last week and then, with water control, sodium management and carb loads, I will fill my muscle bellies to come in hard, lean, cut, shrink wrapped and full at 150 pounds on Saturday morning at pre judging. At least, that's the plan. LOL

Old Navy · 08-07-2007, 09:55 AM

Tuesday, August 7, 2007, 11 Days Until My Last Amateur Contest

Weight: 149.4 pounds (67.91 kgs.) Target Weight: 150.0 pounds (68.18 kgs.)

After a re feed day of 228 grams of protein and 200 grams of carbs, I added back a pound of weight from Sunday, a low carbs diet day. This morning I looked hard, lean, vascular and full. It's coming together nicely.

Legs and Calves Training

Seated Leg Presses - 3 x 8 - 270 pounds plus the weight of the sled

Smith Machine Lunges - 3 x 16 - 160 pounds

Cable Hamstring Stretches - 3 x 8 - 100 pounds

Rumanian Dead Lifts - 3 x 8 - 150 pounds

Extensions - 3 x 8 - 150 pounds

Leg Curls - 3 x 8 - 125 pounds

Seated Calve Raises 3 x 25 - 150 pounds

Standing Calve Raises 3 x 25 - body weight

This was my last legs workout before my competition. I will do quads and ham flexes and stretches throughout next week, but no weight lifting.

Old Navy · 08-08-2007, 11:01 AM

Wednesday, August 8, 2007, 10 Days Until My Next Contest.

Weight: 148.0 pounds Target Weight: 150.0

I have gone below my contest target weight in order to bring myself up to the desired weight with a Saturday morning carb load. Doing it this way will help fill out my muscle bellies and I will show hard and lean on stage at prejudging. That's the plan, in any event.

Today was dedicated to body weight exercises and cardio.

Weighted Pull Ups - 5 x 10 with a 10 pound dumb bell held between the feet. We did wide, narrow and hammer grip sets.

Hanging Leg Lifts - 4 x 25. We did extended leg curl ups and side curls in each set.

Slant Board Crunches - 2 x 25. We did these with a 6 pound ball which was thrown back and forth as we did each rep.

Machine Crunches - 2 x 25 - 70 pounds

Tread Mill - 20 minutes of 10 degree elevated at 4.0 mph speed.

We enjoyed the break from weight training, but we still were beat after this session.

Old Navy · 08-09-2007, 09:40 AM

Thursday, August 9, 2007, 8 Days Until My Weigh-In.

Weight: 147.4 pounds Target: 150.0 pounds

Today I had my final 8 x 8 workout. Tomorrow, my training partner will do legs and calves, while I practice pose and do abs and cardio. I don't do any heavy legs work a week before a contest. On Monday, we will begin a week of circuit training, using light weights and lots of reps to "pump up" and harden before my contest on Saturday. I will also increase my posing practice and cardio. My training partner will go along for the ride.

Shoulders, Back and Biceps Training

Smith Machine Military Press - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Smith Machine Shoulder Raises - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Dumb Bell Shrugs - 3 x 16 - 60 pound dumb bells
Push Ups - 3 x 8

Hammer Strength Iso-Lateral Rows - 3 x 8 - 200 pounds
Push Ups - 3 x 8

Dumb Bell Curls - 3 x 8 - 25 pounds (standing and incline)
Push Ups - 3 x 8

Bar Bell Curls (I Go, You Go) - 10 x 5 - 50 pounds (10 sets of 5 reps, back and forth)
Push Ups - 1 x 10

Pull Up Curls - 3 x 8 - Palms facing towards you for the curl
Push Ups - 3 x 8

Tread Mill - 20 minutes of flat, moderate speed (3.5)

Great Workout.

Old Navy · 08-10-2007, 02:43 PM

Friday, August 10, One Week Until My Weigh In

Weight: 147.4 pounds Target 150.0 pounds

As this is my high carbs day, after three low carb days, I should see a slight weight gain tomorrow and look a little harder and leaner. My plan is to come up to my contest weight, instead of dropping down to the weight, as I usually do.

A business commitment kept me from the gym this morning. I will go on Saturday to do a light workout, some cardio and posing practice.

I'm feeling pretty good about my contest next week. I may just come in the best I ever have as I compete in my final amateur show, the 2007 NPC Alabama State Championship in Birmingham on August 18th.

katt · 08-10-2007, 02:47 PM

It's gettin' close! Good luck with it!

Old Navy · 08-11-2007, 12:52 PM

Quote:

Originally Posted by katt

It's gettin' close! Good luck with it!

Thank, Katt. I will do my best. If someone beats me, it's because they are better...and they better be...LOL 'cause I am READY!

Old Navy · 08-11-2007, 12:52 PM

Saturday, August 11, 2007, One Week Until The 2007 NPC Alabama State Championships

I met one of my Distance Personal Training clients at the gym this morning and we did an hour of upper body circuit training, which I need to do for my contest prep next week. We did two full circuits of light weight, heavy rep exercises. I enjoyed the break from heavy lifting. I will practice my posing later today and tomorrow, a Figure competitor and her Bodybuilder husband are coming to my home to work on their posing for the NPC show on Saturday. It will be the second contest for Matthew, who is a young middleweight. We will do a few instructional rounds and then video tape a practice round so we can review the video together after the session.

I feel pretty good as I begin a series of low carb days. My water is up and I am hungry, in a good way. I'm hungry to do well at this show.

Old Navy · 08-13-2007, 10:19 AM

Monday, August 13, 2007, Five Days Until My Next Contest

Weight: 147.0 pounds Target: 150.0 pounds

I am on the second day of a four-day low-carb cycle. My protein is high and my water is high. I continue salting each meal, but will cut that soon. On Thursday and Friday, I will do two high carb days and add a creatine load. I'm feeling great and am looking lean and hard. I'm confident it's all going to come together nicely for prejudging on Saturday.

Today my training partner and I did circuit training. We worked several machines with sets of 20-25 reps with moderate weight. After, I did 20 minutes of moderate speed, level tread mill. Tonight I will go through three practice posing rounds - I am competing in three classes at this show.

Old Navy · 08-14-2007, 02:28 PM

Tuesday, August 14, 2007, Four Days Until My Final Amateur Contest

Weight: 146.8 Target: 150.0

I'm in the third of four low carb days and I'm really looking forward to loading up on Thursday and Friday for Saturday's contest.

Today we continued circuit training. We did 25 reps of 18 different exercises, covering all body parts. While my partner did leg extensions, leg curls and calve raises, I stood by and flexed my quads and stretched my hams, since I am not doing lower body work this week.

I continued the workout with a moderate hitt cardio session and two practice posing rounds.

I'm feeling great. Even with my low carb cycle, I had good energy and strength during my workout.

Old Navy · 08-15-2007, 10:39 AM

Wednesday, August 15, 2007 - Three Days Until the 2007 NPC Alabama State Championships

Weight: 146.6 Target 150.0

I am in the fourth and final day of my low carbohydrates pre-contest diet. Tomorrow, I begin a two day load to fill out for the contest. My weigh in is Friday between 6 - 8 PM. I am competing in the Open Men's Lightweight Class and I'm sure I'll make the 154 1/4 pounds weight limit with no trouble. I am also competing in the Men's Masters 50+ & Men's Masters 60+ Classes.

Today, I did a pre-judging type pump up and practice posing session. I will do another pump up and practice posing session this evening.

I am feeling more and more excited as the day approaches. I know I am going to have fun and that's what matters. I enjoy competing. All that work, for about eight minutes on stage. Is it worth it? Oh, yes!

katt · 08-15-2007, 10:44 AM

So, since this is your first comp, did you have someone show you the poses and help you with your routine?

Old Navy · 08-16-2007, 09:34 AM

Quote:

Originally Posted by katt

So, since this is your first comp, did you have someone show you the poses and help you with your routine?

Katt: This will be my 21st competition since my first one in March, 2005 at the age of 61. I have won 38 trophies, including a World Championship in my Age Class, four Best Poser Awards and three Master Pro Cards. The contest I'm entered in on Saturday, the 2007 NPC Alabama State Championship, will be my final amateur show. I am entered in my first Master Pro show, the 2007 NGA Pro Am in Atlanta on September 8th. I will compete in the Master Pro 50+ Class at that show. Earlier this year, I competed in a Junior Pro Show (for first time Pros) and placed Third. I didn't accept the cash award and kept my amateur status until the Master Pro show on September 8th.

Old Navy · 08-16-2007, 09:36 AM

Thursday, August 16, 2007 - Check In Tomorrow

Weight: 146.6 Target 150.0

After four days of low carbohydrates, I began two days of load today to fill my muscle bellies and bring my contest weight to 150.0. I am consuming 300 grams of high glycemic carbohydrates and 150 grams of protein, all spread over six meals. I should look pretty "full" tomorrow and then my nutrition coach, Eric Brugh, and I will decide what to do on Friday. I'm keeping my water and salt high today.

This morning, after a pump up and posing practice, I did a full-body shave and exfoliation to prepare for my first professional spray tan this evening. I will have a second coat applied on Friday and then put on a coat of Dream Tan II at the venue on Saturday morning. That should make me dark enough for the competition.

I'm feeling confident, energetic and ready to Rock & Roll.

Old Navy · 08-17-2007, 07:40 AM

Friday, August 17, 2007 - Check In & Weigh In Day

Weight: 148.0 pounds Target 150.0

Today, I woke up hard and full after a high carbohydrates day yesterday. More of the same today. I pumped up and practiced posing at home this morning. I took a half-day of vacation from work and will leave the office at 1 PM. I will have my second spray tan applied this afternoon and head for the host hotel to check in at 6 PM. After my weigh in, I'll eat my last meal of the day. I'll also practice my symmetry, mandatory rounds and individual posing routine again tonight.

Prejudging starts at 10 AM on Saturday and the evening show at 7 PM. I'm as prepared as I can be. Someone is going to have to show up who is better to beat me. I have no control over that. I've done my job.

Old Navy · 08-19-2007, 07:19 AM

Sunday, August 19, 2007

2007 NPC Alabama State Bodybuilding, Figure and Fitness Championships, August 18, Birmingham Alabama

Results:

Men's Master 60+ - First Place (2007 NPC Mr. Alabama Masters)
Open Men's Lightweight - Fourth Place

70 outstanding men and women athletes stepped up on stage to compete in the NPC Alabama State Championships. The winners of each class became 2007 NPC Mr. or Ms. Alabama. The show was also a NPC National Qualifier, with the winners of each class invited to compete in the NPC National Championship for the next two years.

The competition was intense in this non-tested event. Every athlete brought their "A" Game to the stage.

There were nine NPC judges from Louisiana, Florida, Tennessee, Mississippi and Alabama. The contest started on time and ran smoothly, except for a little trouble with the music system. That happens, but everyone was "cool" about it.

This was my final amateur contest and I did manage to show up in the best shape of my life. Many of my fellow competitors and a number of people in the audience, who saw me at this show last year commented that I looked better than I did in 2006, when I placed 2nd in the Masters Class.

I had a good time performing a new posing routine and the audience responded in kind. All of the other routines were 60-seconds. The promoter allowed me to do my full 90-seconds version. Sweet

My senior grand master 60+ class was called the "Old Navy" division, because three years ago, I pestered the promoter, who is also the NPC State Chairman, to include a 60+ division in the State Championship. Last year he did, and said it will always be called the "Old Navy" division. So, my name is already on the trophy. It says, "2007 NPC Alabama State Championships-Old Navy-1st Place." Also Sweet.

I will enjoy my two trophies today, along with some excellent meals, and then put the trophies on a shelf, forget about them, and continue training on Monday for my first Master Pro Show, the 2007 NGA Pro Am World Cup in Atlanta in three weeks.

Blooming Lotus · 08-19-2007, 11:34 AM

Good on you Old Navy. I loved your comments when I read your story about knowing more as you got older and a bit about your past at MD.com. Looking at your training regime, I like that also.

Really nice work. I hope that when I myself am over 60 , i still have it in me to be as dedicated.

Blooming tianshi lotus

08-01-2007, 02:03 PM	#211
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,226 Photos: 2	Just read through some of this congrats on the contest a few weeks back. Do you always train with such high volume?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-01-2007, 02:10 PM	#212
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,226 Photos: 2	I just also read you came to the NGA here(im in slc). Thats cool, was Ron Williams there this year?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-02-2007, 09:26 AM	#213
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thanks, PreMier: Yep, always this intense. I'm training to be in the best shape of my life at each show. The 2007 NPC Alabama State Championship will be my 21st show since March 2005. And, it will be my final amateur show, so I am going to try hard to be the 2007 NPC Mr. Alabama Masters. At 5' 7" and 150 pounds (contest weight), I have to be hard, vascular, cut and shredded. That's my plan and that's my goal. The NGA show I did was the 2007 NGA Mountain States Regional in Salt Lake City on May 12. I was the Guest Poser at that show.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-02-2007, 09:27 AM	#214
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, August 2, 2007, 16 Days Until My Final Amateur Contest Weight: 153.2 lbs. (69.64 kgs.) I have officially made the NPC Open Men's Lightweight Class. Today, Eric, my training partner, and I continued 8 X 8 training, with added combination sets of pushups. Shoulders, Back and Biceps Epic Strength Lat High Row - 3 x 8 - 140 pounds Push Ups - 3 x 8 Life Fitness Seated Row - 3 x 8 - 145 pounds Push Ups - 3 x 8 Epic Strength Shoulder Press - 3 x 8 - 100 pounds Push Ups - 3 x 8 Life Fitness Lateral Raise - 3 x 8 - 50 pounds Push Ups - 3 x 8 Life Fitness Rear Deltoid Fly - 3 x 8 - 115 pounds Push Ups - 3 x 8 Epic Strength Biceps Curl - 3 x 8 - 100 pounds Push Ups - 3 x 8 Life Fitness Biceps Curl - 3 x 8 - 95 pounds Push Ups - 3 x 8 15 minutes of flat, moderate speed tread mill I am still suffering from a bit of jet lag from my California trip. I was beat after this workout.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-02-2007, 02:28 PM	#215
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,226 Photos: 2	Right I know that but was ron williams there? He is mr natural olympia
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-06-2007, 10:30 AM	#216
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Ron wasn't there, I'm sorry to say.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-06-2007, 10:30 AM	#217
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, August 6, 2007, 12 Days Until My Final Amateur Contest My wife and I helped our daughter change apartments at her college, so I couldn't train on Friday. I went to the gym on Saturday to do legs, calves, abs and tread mill. Over the weekend, I practiced my individual posing routine and posing rounds. Weight: 148.4 pounds (67.45 kgs.) - Target Weight 150.0 pounds (68.18 kgs.) With less than two weeks to go, I have gone below my desired contest weight. I will carb load when the time comes, to fill my muscle bellies and bring myself on stage at 150.0 pounds. Today my training partner and I had a good chest and triceps workout. Incline Dumb Bell Press - 3 x 8 - 55 pound dumb bells Dips 3 x 8 Flat Bench Dumb Bell Press - 3 x 8 - 65 pound dumb bells Dips 3 x 8 Decline Bench Dumb Bell Press - 3 x 8 - 60 pound dumb bells Dips 3 x 8 Pec Deck - 3 x 8 - 150 pounds Dips 3 x 8 Triceps Skull Crushers - 3 x 8 - 60 pound bar bell Dips 3 x 8 Triceps Cable Push Downs - 3 x 8 - 65 pounds Dips 3 x 8 Machine Crunches - 2 x 25 - 75 pounds Tread Mill - 20 minutes at an elevated, moderate speed We enjoyed this training session
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-06-2007, 10:55 AM	#218
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,121 Photos: 37	So, what will be your eating plan for the next two weeks? Will it differ now that you're under your target weight?

08-07-2007, 09:55 AM	#220
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, August 7, 2007, 11 Days Until My Last Amateur Contest Weight: 149.4 pounds (67.91 kgs.) Target Weight: 150.0 pounds (68.18 kgs.) After a re feed day of 228 grams of protein and 200 grams of carbs, I added back a pound of weight from Sunday, a low carbs diet day. This morning I looked hard, lean, vascular and full. It's coming together nicely. Legs and Calves Training Seated Leg Presses - 3 x 8 - 270 pounds plus the weight of the sled Smith Machine Lunges - 3 x 16 - 160 pounds Cable Hamstring Stretches - 3 x 8 - 100 pounds Rumanian Dead Lifts - 3 x 8 - 150 pounds Extensions - 3 x 8 - 150 pounds Leg Curls - 3 x 8 - 125 pounds Seated Calve Raises 3 x 25 - 150 pounds Standing Calve Raises 3 x 25 - body weight This was my last legs workout before my competition. I will do quads and ham flexes and stretches throughout next week, but no weight lifting.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-08-2007, 11:01 AM	#221
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, August 8, 2007, 10 Days Until My Next Contest. Weight: 148.0 pounds Target Weight: 150.0 I have gone below my contest target weight in order to bring myself up to the desired weight with a Saturday morning carb load. Doing it this way will help fill out my muscle bellies and I will show hard and lean on stage at prejudging. That's the plan, in any event. Today was dedicated to body weight exercises and cardio. Weighted Pull Ups - 5 x 10 with a 10 pound dumb bell held between the feet. We did wide, narrow and hammer grip sets. Hanging Leg Lifts - 4 x 25. We did extended leg curl ups and side curls in each set. Slant Board Crunches - 2 x 25. We did these with a 6 pound ball which was thrown back and forth as we did each rep. Machine Crunches - 2 x 25 - 70 pounds Tread Mill - 20 minutes of 10 degree elevated at 4.0 mph speed. We enjoyed the break from weight training, but we still were beat after this session.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-09-2007, 09:40 AM	#222
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, August 9, 2007, 8 Days Until My Weigh-In. Weight: 147.4 pounds Target: 150.0 pounds Today I had my final 8 x 8 workout. Tomorrow, my training partner will do legs and calves, while I practice pose and do abs and cardio. I don't do any heavy legs work a week before a contest. On Monday, we will begin a week of circuit training, using light weights and lots of reps to "pump up" and harden before my contest on Saturday. I will also increase my posing practice and cardio. My training partner will go along for the ride. Shoulders, Back and Biceps Training Smith Machine Military Press - 3 x 8 - 100 pounds Push Ups - 3 x 8 Smith Machine Shoulder Raises - 3 x 8 - 100 pounds Push Ups - 3 x 8 Dumb Bell Shrugs - 3 x 16 - 60 pound dumb bells Push Ups - 3 x 8 Hammer Strength Iso-Lateral Rows - 3 x 8 - 200 pounds Push Ups - 3 x 8 Dumb Bell Curls - 3 x 8 - 25 pounds (standing and incline) Push Ups - 3 x 8 Bar Bell Curls (I Go, You Go) - 10 x 5 - 50 pounds (10 sets of 5 reps, back and forth) Push Ups - 1 x 10 Pull Up Curls - 3 x 8 - Palms facing towards you for the curl Push Ups - 3 x 8 Tread Mill - 20 minutes of flat, moderate speed (3.5) Great Workout.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-10-2007, 02:43 PM	#223
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, August 10, One Week Until My Weigh In Weight: 147.4 pounds Target 150.0 pounds As this is my high carbs day, after three low carb days, I should see a slight weight gain tomorrow and look a little harder and leaner. My plan is to come up to my contest weight, instead of dropping down to the weight, as I usually do. A business commitment kept me from the gym this morning. I will go on Saturday to do a light workout, some cardio and posing practice. I'm feeling pretty good about my contest next week. I may just come in the best I ever have as I compete in my final amateur show, the 2007 NPC Alabama State Championship in Birmingham on August 18th.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-10-2007, 02:47 PM	#224
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,121 Photos: 37	It's gettin' close! Good luck with it!

08-11-2007, 12:52 PM	#226
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Saturday, August 11, 2007, One Week Until The 2007 NPC Alabama State Championships I met one of my Distance Personal Training clients at the gym this morning and we did an hour of upper body circuit training, which I need to do for my contest prep next week. We did two full circuits of light weight, heavy rep exercises. I enjoyed the break from heavy lifting. I will practice my posing later today and tomorrow, a Figure competitor and her Bodybuilder husband are coming to my home to work on their posing for the NPC show on Saturday. It will be the second contest for Matthew, who is a young middleweight. We will do a few instructional rounds and then video tape a practice round so we can review the video together after the session. I feel pretty good as I begin a series of low carb days. My water is up and I am hungry, in a good way. I'm hungry to do well at this show.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-13-2007, 10:19 AM	#227
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, August 13, 2007, Five Days Until My Next Contest Weight: 147.0 pounds Target: 150.0 pounds I am on the second day of a four-day low-carb cycle. My protein is high and my water is high. I continue salting each meal, but will cut that soon. On Thursday and Friday, I will do two high carb days and add a creatine load. I'm feeling great and am looking lean and hard. I'm confident it's all going to come together nicely for prejudging on Saturday. Today my training partner and I did circuit training. We worked several machines with sets of 20-25 reps with moderate weight. After, I did 20 minutes of moderate speed, level tread mill. Tonight I will go through three practice posing rounds - I am competing in three classes at this show.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-14-2007, 02:28 PM	#228
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, August 14, 2007, Four Days Until My Final Amateur Contest Weight: 146.8 Target: 150.0 I'm in the third of four low carb days and I'm really looking forward to loading up on Thursday and Friday for Saturday's contest. Today we continued circuit training. We did 25 reps of 18 different exercises, covering all body parts. While my partner did leg extensions, leg curls and calve raises, I stood by and flexed my quads and stretched my hams, since I am not doing lower body work this week. I continued the workout with a moderate hitt cardio session and two practice posing rounds. I'm feeling great. Even with my low carb cycle, I had good energy and strength during my workout.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-15-2007, 10:39 AM	#229
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, August 15, 2007 - Three Days Until the 2007 NPC Alabama State Championships Weight: 146.6 Target 150.0 I am in the fourth and final day of my low carbohydrates pre-contest diet. Tomorrow, I begin a two day load to fill out for the contest. My weigh in is Friday between 6 - 8 PM. I am competing in the Open Men's Lightweight Class and I'm sure I'll make the 154 1/4 pounds weight limit with no trouble. I am also competing in the Men's Masters 50+ & Men's Masters 60+ Classes. Today, I did a pre-judging type pump up and practice posing session. I will do another pump up and practice posing session this evening. I am feeling more and more excited as the day approaches. I know I am going to have fun and that's what matters. I enjoy competing. All that work, for about eight minutes on stage. Is it worth it? Oh, yes!
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-15-2007, 10:44 AM	#230
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,121 Photos: 37	So, since this is your first comp, did you have someone show you the poses and help you with your routine?

08-16-2007, 09:36 AM	#232
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, August 16, 2007 - Check In Tomorrow Weight: 146.6 Target 150.0 After four days of low carbohydrates, I began two days of load today to fill my muscle bellies and bring my contest weight to 150.0. I am consuming 300 grams of high glycemic carbohydrates and 150 grams of protein, all spread over six meals. I should look pretty "full" tomorrow and then my nutrition coach, Eric Brugh, and I will decide what to do on Friday. I'm keeping my water and salt high today. This morning, after a pump up and posing practice, I did a full-body shave and exfoliation to prepare for my first professional spray tan this evening. I will have a second coat applied on Friday and then put on a coat of Dream Tan II at the venue on Saturday morning. That should make me dark enough for the competition. I'm feeling confident, energetic and ready to Rock & Roll.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-17-2007, 07:40 AM	#233
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, August 17, 2007 - Check In & Weigh In Day Weight: 148.0 pounds Target 150.0 Today, I woke up hard and full after a high carbohydrates day yesterday. More of the same today. I pumped up and practiced posing at home this morning. I took a half-day of vacation from work and will leave the office at 1 PM. I will have my second spray tan applied this afternoon and head for the host hotel to check in at 6 PM. After my weigh in, I'll eat my last meal of the day. I'll also practice my symmetry, mandatory rounds and individual posing routine again tonight. Prejudging starts at 10 AM on Saturday and the evening show at 7 PM. I'm as prepared as I can be. Someone is going to have to show up who is better to beat me. I have no control over that. I've done my job.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-19-2007, 07:19 AM	#234
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Sunday, August 19, 2007 2007 NPC Alabama State Bodybuilding, Figure and Fitness Championships, August 18, Birmingham Alabama Results: Men's Master 60+ - First Place (2007 NPC Mr. Alabama Masters) Open Men's Lightweight - Fourth Place 70 outstanding men and women athletes stepped up on stage to compete in the NPC Alabama State Championships. The winners of each class became 2007 NPC Mr. or Ms. Alabama. The show was also a NPC National Qualifier, with the winners of each class invited to compete in the NPC National Championship for the next two years. The competition was intense in this non-tested event. Every athlete brought their "A" Game to the stage. There were nine NPC judges from Louisiana, Florida, Tennessee, Mississippi and Alabama. The contest started on time and ran smoothly, except for a little trouble with the music system. That happens, but everyone was "cool" about it. This was my final amateur contest and I did manage to show up in the best shape of my life. Many of my fellow competitors and a number of people in the audience, who saw me at this show last year commented that I looked better than I did in 2006, when I placed 2nd in the Masters Class. I had a good time performing a new posing routine and the audience responded in kind. All of the other routines were 60-seconds. The promoter allowed me to do my full 90-seconds version. Sweet My senior grand master 60+ class was called the "Old Navy" division, because three years ago, I pestered the promoter, who is also the NPC State Chairman, to include a 60+ division in the State Championship. Last year he did, and said it will always be called the "Old Navy" division. So, my name is already on the trophy. It says, "2007 NPC Alabama State Championships-Old Navy-1st Place." Also Sweet. I will enjoy my two trophies today, along with some excellent meals, and then put the trophies on a shelf, forget about them, and continue training on Monday for my first Master Pro Show, the 2007 NGA Pro Am World Cup in Atlanta in three weeks.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-19-2007, 11:34 AM	#235
Blooming Lotus Member Join Date: Mar 2007 Posts: 896	Good on you Old Navy. I loved your comments when I read your story about knowing more as you got older and a bit about your past at MD.com. Looking at your training regime, I like that also. Really nice work. I hope that when I myself am over 60 , i still have it in me to be as dedicated. Blooming tianshi lotus
Blooming Lotus Member Join Date: Mar 2007 Posts: 896