Training For My First Natural Pro Masters Contest at 64

Old Navy · 08-21-2007, 08:52 AM

Thanks, Katt, Jodi & Fitgirl70. I appreciate the props. At my age, I gotta keep charging...while I still can.

Tuesday, August 21, 2007, 18 Days Until the 2007 NGA 8th Annual Pro Am World Cup, Atlanta

Weight: 150 pounds. (Weight is not an issue in Pro Masters competitions)

We continued the Widow-Maker Power Workout today and it almost made my wife a Widow.

Widow-Maker Power Workout

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.

Day Two - Legs and Calves

Leg Press
6 x 6 - 300 pounds
1 x 40 - 200 pounds

Smith Machine Squats
6 x 6 - 250 pound
1 x 30 - 150 pounds

Leg Curls
5 x 8 - 110 pounds

Leg Extensions
4 x 10 - 150 pounds

Seated Calf Extensions
3 x 25 - 150 pounds

Standing Calf Raises
3 x 25 - Body Weight

After this session, we limped to the locker room.

juggernaut · 08-21-2007, 08:58 AM

Quote:

Originally Posted by Old Navy

We continued the Widow-Maker Power Workout today and it almost made my wife a Widow.

Old Navy · 08-22-2007, 08:29 AM

Wednesday, August 22, 2007 - 17 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 149.0 pounds

Today was a non-weight training day in the Widow Maker Power Workout. We did 50's.

Machine Lats Pull Downs - 5 x 10 - 100 pounds, supersetted with
Pull Ups - 5 x 10 - Wide grip, medium grip, narrow grip, reverse grip

Dips - 5 x 10 - Body weight, in combination with
Push Ups 5 x 10 - feet on the bench, hands on the floor

Hanging Leg Lifts - 2 x 25 in combination with
Slant Board Crunches 1 x 50

This was a Fun workout.

Old Navy · 08-23-2007, 09:32 AM

Thursday, August 23, 2007 - 16 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 148.0

We continued Widow-Maker Power Workout training today.

Widow-Maker Power Workout

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.

Day Three - Back & Biceps

Reverse Grip Barbell Row
6 x 6 - 135 pounds
1 x 20 - 105 pounds

Medium Grip Pull Down
6 x 6 - 150 pounds
1 x 20 - 100 pounds

Dead Lifts
6 x 6 - 155 pounds
1 x 30 - 135 pounds

Barbell Curls
4 x 8 - 80 pounds

Preacher Curls
4 x 10 - 60 pounds

Whoa. It was tough to catch our breath during this session. I was going to do cardio, but instead, I went to the locker room.

Old Navy · 08-24-2007, 08:47 AM

Friday, August 24, 2007 - Two Weeks Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 149.6 (After a Re-feed Day)

We continued Widow-Maker Power Workout training today.

Widow-Maker Power Workout

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.

Day 4 - Legs and Calves

Smith Machine Lunges
6 x 12 - 150 pounds
1 x 40 - 135 pounds

Seated Leg Curls
6 x 6 - 115 pounds

Smith Machine Wide Stance Squats (Feet wide apart, toes pointed out)
6 x 6 - 225 pounds
1 x 50 - 150 pounds

Dumb Bell Stiff Leg Dead Lifts
6 x 6 - 50 pound dumb bells

Step Ups (Step up, one leg at a time, on a high bench or aerobic step)
6 x 12 - Body weight

Donkey Press Seated Calve Raises
3 x 25 - 270 pounds + the weight of the sled

Standing Calf Raises
3 x 25 - Body weight

Slant Board Crunches
1 x 50 - Slow, with a squeeze/hold at the top of each rep

This was a nice way to end the week, tired and sore.

Old Navy · 08-27-2007, 08:15 AM

Monday, August 27, 2007 - 12 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 148.2

Today my training partner and I put the Widow Maker Power Training workout plan on the shelf for a few weeks and began circuit training for my benefit. I am looking to burn fat, harden and cut for my contest in less than two weeks. We did two circuits of 20 rep exercises, working the full body. At the end of the hour, my heart was pounding and I was beat. I felt great. Yesterday (Sunday) I went to the gym for a cardio and abs session. I am focused and determined to come in at my best in my first Master Pro competition.

Old Navy · 08-28-2007, 08:37 AM

Tuesday, August 28, 2007 - 11 Days until the 2007 NGA Pro Am World Cup, Atlanta

The best plan sometimes turns foul. Yesterday, my wife had to take her car to the shop for repairs and on the way home last evening, I lost a brake hose and had to limp to a different shop to have my truck fixed. That left us with one car, so I had to skip the gym this morning and drive my wife to work and then head to the office myself.

I will consider this my light day and will workout four days in a row, including Saturday to make up the lost training session.

Here is the circuit training I am doing as I prepare for my next contest in under two weeks.

The PHA workout

This training plan was provided to me by my conditioning coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts.

CIRCUIT A

A1. Bench press 8 reps
A2. Hack Squat 20 reps
A3. Cable Row 12 reps
A4. Leg Curl 10 reps
A5. Knee raise 25 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT B

B1. Push press 10 reps
B2. Lunge 15 reps
B3. Close grip chin 6 reps
B4. Dead lift 20 reps
B5. Incline sit up 25 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT C

C1. Dumbbell curl 8 reps
C2. Calve raise 20 reps
C3. Triceps extension 12 reps
C4. Crunch on exercise ball 25 reps
C5. Upright row 15 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT D

D1. Bent over row 10 reps
D2. Hyperextension 15 reps
D3. Dips 6 reps
D4. Smith Squat 20 reps
D5. Abs roller 25 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

Change movements if you need to or want to, and add one cycle each workout until you are at five each. You can do this circuit training up to four-times a week.

Old Navy · 08-29-2007, 08:36 AM

Wednesday, August 29, 2007 - 10 Days Until The 2007 NGA Pro Am World Cup in Atlanta.

Weight: 147.2

Today I continued full-body circuit training and was able to complete two sets of all four cycles. This is a fun workout. I knew I had accomplished what I was trying to, as I slowly walked to the locker room.

Old Navy · 08-30-2007, 08:16 AM

Thursday, August 30, 2007 - Nine Days Until The 2007 NGA ProAm World Cup in Atlanta

Weight: 147.2 (After a Re-feed Day)

My training partner and I completed all four circuits again this morning. We upped the weights a little from yesterday and I had a personal best when I curled 40 pound dumb bells. Sweet. I'm feeling energetic, strong and determined as I near the date for my Master Pro contest. My plan is to come in harder and leaner than I did for the NPC Alabama State show two weeks ago.

Old Navy · 08-31-2007, 08:15 AM

Friday, August 31, 2007 - One Week Until I Check In for the 2007 NGA ProAm World Cup in Atlanta

Weight: 146.8 pounds

I had a tough time in the gym today. My training partner overslept and didn't come in. It was just as well. I was beat before I got started.

I began OK. I did two sets of eight reps of 75 pound dumb bell presses. Then, as I continued circuit training, I just didn't have any energy to lift much weight. I kind of went through the motions.

I think it's a combination of competing two weeks ago, my current carb depletion diet and the circuit training. I have all the symptoms of over training. I wound up doing only two sets of the first cycle and picked exercises from the other three circuits and then did 20 minutes of tread mill.

I was going to train hard tomorrow (Saturday), but have decided, if I do anything, it will be abs and cardio and no weight training. I will take Sunday off and return to the gym on Monday for my final week of contest prep. I will be fine, but I don't enjoy feeling like I did during my workout this morning.

Old Navy · 08-31-2007, 12:29 PM

My nutrition coach sent me this email a few minutes ago. I thought I would share it with you:

This is exactly how you should feel. Being able to get through it is what separates 1st place and all the others. If this was easy, everyone would be shredded at a show but only the mentally strong can accomplish it. I feel the exact same way. There is nothing fun about what we do. Very few can do it and achieve success. This was why I was wondering when you always said you were feeling good. I felt like **** the last month but I keep looking better and better. You are right where you should be and this is what it is going to take to win. Hang in there. It will pay off.

Eric

Thanks, Coach. Old Navy

BoneCrusher · 08-31-2007, 12:51 PM

ON you continue to impress with your dedication and commitment. I looked at your gallery again, but the images are all a year old ... you looked good then. I'm sure you a little bigger now. Great work.

Old Navy · 08-31-2007, 01:45 PM

Quote:

Originally Posted by BoneCrusher

ON you continue to impress with your dedication and commitment. I looked at your gallery again, but the images are all a year old ... you looked good then. I'm sure you a little bigger now. Great work.

Thanks. I'm not sure you went to the right place on my site. If you go to Body Building Senior.com and click on the Photos link on the tool bar (upper right corner), it will take you to a gallery of every contest I have ever entered, including the latest one two weeks ago.

Old Navy · 09-01-2007, 11:34 AM

Saturday, September 1, 2007. The 2007 NGA Pro Am World Cup is One Week from Today in Atlanta

Weight: 146.6

I went to the gym solo this morning to do circuit training, abs and cardio. Although I was feeling a little weak, I sucked it up and completed all four circuits with good weights and proper form. I then did some hanging leg lifts and a moderate tread mill session. I will do more abs work and practice my posing at home later.

I'm pumped about this contest next week. While it is my second pro show, it's my first Master Pro event, where I will be competing against Master Pros in their 50's. At 64, I'm giving away some years, but I plan to bring my "A" game to the stage and give the "kids" a battle.

Old Navy · 09-03-2007, 11:56 AM

Monday, September 3, 2007 - Labor (Labour) Day in the US

Weight: 146.6 pounds. Contest Goal: 150.0 pounds

With only five days until the 2007 NGA Pro Am World Cup in Atlanta, I worked extra hard in the gym this morning. My training partner was at his lake house for the weekend while I went to the gym on Saturday and today for a round of circuit training. For the legs exercises in the circuit, I flexed my quads and hamstrings. I ended the session with a moderate tread mill walk. I'm hungry for food and to do well on Saturday. Several friends from Georgia and Alabama are coming to the contest. I'm looking forward to a fun competition and a fun post-contest fete.

Old Navy · 09-04-2007, 08:01 AM

Tuesday, September 4, 2007 - Four Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 147.0 lbs. - 66.82 kgs.

My training partner continued circuit training as I close in to my contest date a few days from now. He did the legs and calves exercises while I flexed those muscles. After our four circuits, I did a moderate tread mill walk and practiced posing, holding my poses for five seconds without shaking. I am feeling good, but a little weak. I am looking forward to the carb load on Thursday and Friday. I'm pumped about this contest.

Old Navy · 09-05-2007, 08:33 AM

Wednesday, September 5, 2007. Three Days Until the 2007 NGA ProAm World Cup in Atlanta

Weight: 146.2 (Post Workout: 145.0)

I am ready! We completed our final circuit training session (at least I did) today in preparation for my Master Pro contest on Saturday. Tomorrow I will practice posing and flexing, that's all. On Friday, I will travel from Birmingham, Alabama to Atlanta, Georgia, about a 2 1/2 hour drive, to check in and attend a 6:00 PM athlete's meeting. I am upbeat, pumped, hungry and excited about this contest. Tomorrow I will begin a two-day carb load to fill out my muscle bellies. I am hard, lean and vascular. It will only get better.

Old Navy · 09-06-2007, 08:27 AM

Thursday, September 6, 2007 - Check In Tomorrow for the 2007 NGA Pro Am World Cup in Atlanta

Weight: 145.2 - On Target for My Carb Load

I'm ready. This morning, I practiced my posing at home, then I did a full-body shave and exfoliation to prepare for my first of two professional spray tan applications this evening. I will have the second coat applied Friday morning before I leave for Atlanta. I will apply one coat of Dream Tan II at the venue on Saturday before I step onto the stage.

I believe I am in the best condition of my life for this show. I worked very hard to come in this way. It's my first Master Pro show and I want to represent!

The actual name of my portion of the 2007 NGA Pro Am World Cup is the 1st Annual Superman PRO Grand Master's Classic Championship. It's a Master Pro 50+ age class competition. At 64, I will probably be the oldest athlete in the class. I am counting on conditioning to help me overcome any age difference.

Old Navy · 09-07-2007, 06:25 AM

Friday, September 7, 2007 - Check in Today for the 2007 NGA Pro Am World Cup in Atlanta

Weight: 146.8

Well, this is it. This morning, I prepared brown rice and talapia for my pre-contest meals. I also have some rice cakes for snacks. I will shower off the "dust" from my first spray tan and have the second coat applied this morning. I will shower again in the morning and then apply a coat of Dream Tan II just before prejudging. I will practice posing and go over my individual routine a few times before I leave Birmingham for the two and-a-half hour drive to Atlanta. The competitors meeting and drug test is at 6 PM at the host hotel.

I have done the best I can to prepare for this contest. I believe I am in the best shape of my life for this show. I will do everything I can to step onto the stage tomorrow with my best package. Then, it's up to the judges. I'm very excited about this show and feel I have paid close attention to the minute details of contest preparation. I'm ready.

As I enter my first Master Pro competition, I want to thank you for your interest, support and encouragement. It's been a fun ride for me and I hope you have found my log to be of some interest.

Scott "Old Navy" Hults

Old Navy · 09-09-2007, 08:16 PM

Sunday, September 9th & Monday, September 10, 2007

2007 NGA Pro Am World Cup – 1st Annual Grand Masters 50+ Pro Classic

Saturday, September 8th

Results: Third Place – Contest Photos:

Body Building Senior Photo Gallery 2007

The competition was held at the Gwinnett Center in Duluth, Georgia, a suburb of Atlanta. It was a very good venue in which to compete. The auditorium was large and the stage was very well lit, with a good sound system. It was a big show, with 105 superb men and women amateur and pro athletes. The support back stage was excellent. There were large dressing rooms, a huge pump up area, and plenty of water and bananas. The facilitators were friendly and organized.

The show did run long. The athletes showed up at 9 AM for a meeting. The show started a few minutes after 10 AM and my class was the last one out at Prejudging and we walked onto the stage at 2:15 PM. The night show started a little after 7 PM and ended at 1:30 AM. Fortunately, the promoter reversed the order and my Grand Masters Pro Class went on as the sixth group and we finished by 8:30 PM.

I really enjoyed my first Master Pro competition. I have been looking forward to this event since I won my NGA Master Pro card at this same show in 2006. There were four of us on stage and the winner was no surprise. He is 10-year NGA Pro, who met the age requirement and stepped over to the Master Pro circuit at this show. He was big, hard, lean and cut and deserved the victory. Second place went to a 59 year-old veteran, who was competing in his 92nd contest in eight years. I placed Third, and Fourth place went to a 50 year-old athlete who won his NGA Master Pro card earlier this year.

I had a great time doing my 90-second posing routine and the large audience was very appreciative. I bring this up because of something that occurred after the show. Andrew Bostinto, the President of the NGA was in the audience. I am scheduled to judge a new NGA show next Saturday in Nashville, Tennessee. It’s the NGA Music City Night of Champions. After watching my routine, Andy asked if I would be his Guest Poser in addition to judging his show next week. I said, “Sure. I would enjoy doing that.” So, I will judge during prejudging and the first part of the evening show. I will slip back stage just before the intermission and do a quick prep to come on stage right after intermission and do a couple of my routines for the audience. Then, I will return to the judges table for the rest of the show. It will be my third Guest Poser appearance this year.

This week, after two weeks of circuit training, I resume heavy lifting, except for my legs. I will have to go easy on the legs this week because of my Guest Posing appearance. While I won’t be 100% contest ready on Saturday, I don’t want to show up with flat quads and hamstrings, so I will do some extensions, leg curls, flexing and calve raises. but nothing too heavy.

My next contest is in eight weeks, the 2007 FAME North American and US Nationals Pro Masters Championships in Miami, Florida on November 3rd. I will compete in the Men's Masters Pro 55+ class.

Old Navy · 09-10-2007, 09:49 AM

Monday, September 10, 2007

Weight: 146.0

Today, my training partner and I began The Griffin - High Intensity Power Training Plan

The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off - repeat. On off days, do cardio.

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day One - Chest, Deltoids & Triceps

Incline Dumbbell Press - 4 x 9 - 55 pound dumbbells
Flat Bench Dumbbell Press - 3 x 9 - 60 pound dumbbells
Dips - 3 x 15

Lateral Raises - 4 x 9 - 20 pound dumbbells
Bent Over Lateral Raises - 3 x 9 - 50 pound dumbbells
Dumbbell Flyes - 3 x 15 - 40 pound dumbbells

Close Grip Bench Press - 2 x 9 - 100 pounds
Triceps Press Downs - 2 x 9 - 70 pounds
Decline Barbell Skull Crushers - 2 x 15 - 70 pounds

Incline Bench Crunches - 4 x 25
Tread Mill Session - 20 minutes

This was a Fun session.

Old Navy · 09-11-2007, 11:03 AM

Tuesday, September 11, 2007 - Four Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee

I am judging and will be the Guest Poser at this new NGA show in Nashville.

Weight: 147.0

Today, I trained solo, as my training partner had a early business meeting.

The Griffin - High Intensity Power Training Plan

The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off - repeat. On off days, do cardio.

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day Two - Back and Biceps

Pull Ups - 5 x 10 (wide, narrow and hammer grip)
Seated Cable Rows - 4 x 9 - 120 pounds
Lat Cable Pull Downs - 4 x 9 - 120 pounds
Rack Dead Lifts - 2 x 20 - 150 pounds

Dumb Bell Curls - 2 x 9 - 35 pounds
Incline Dumb Bell Curls - 2 x 9 - 30 pounds
Hammer Curls - 2 x 15 - 25 pounds

The Dead Lifts were the only exercise that left me breathless.

Old Navy · 09-12-2007, 08:31 AM

Wednesday, September 12, 2007 - Three Days Until the 2007 NGA Music City Night of Champions in Nashville, Tennessee.

I'm really looking forward to judging at this new show for the NGA and appearing on stage as the Guest Poser. I'll do two routines after intermission.

Weight: 147.0

The Griffin - High Intensity Power Training Plan - Week One, Day Three

Today was a non-weight training day and we dedicated our time to abs, push ups and cardio

Hanging Leg Lifts - 4 x 25
Slant Board Crunches - 4 x 25
Machine Crunches - 4 x 25
Push Ups - 4 x 25

20 minutes of flat, moderate speed tread mill

I had fun doing 100 Leg Lifts, 200 crunches and 100 push ups. Sweet.

08-21-2007, 08:52 AM	#241
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thanks, Katt, Jodi & Fitgirl70. I appreciate the props. At my age, I gotta keep charging...while I still can. Tuesday, August 21, 2007, 18 Days Until the 2007 NGA 8th Annual Pro Am World Cup, Atlanta Weight: 150 pounds. (Weight is not an issue in Pro Masters competitions) We continued the Widow-Maker Power Workout today and it almost made my wife a Widow. Widow-Maker Power Workout The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets. Day Two - Legs and Calves Leg Press 6 x 6 - 300 pounds 1 x 40 - 200 pounds Smith Machine Squats 6 x 6 - 250 pound 1 x 30 - 150 pounds Leg Curls 5 x 8 - 110 pounds Leg Extensions 4 x 10 - 150 pounds Seated Calf Extensions 3 x 25 - 150 pounds Standing Calf Raises 3 x 25 - Body Weight After this session, we limped to the locker room.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-22-2007, 08:29 AM	#243
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, August 22, 2007 - 17 Days Until the 2007 NGA Pro Am World Cup in Atlanta Weight: 149.0 pounds Today was a non-weight training day in the Widow Maker Power Workout. We did 50's. Machine Lats Pull Downs - 5 x 10 - 100 pounds, supersetted with Pull Ups - 5 x 10 - Wide grip, medium grip, narrow grip, reverse grip Dips - 5 x 10 - Body weight, in combination with Push Ups 5 x 10 - feet on the bench, hands on the floor Hanging Leg Lifts - 2 x 25 in combination with Slant Board Crunches 1 x 50 This was a Fun workout.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-23-2007, 09:32 AM	#244
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, August 23, 2007 - 16 Days Until the 2007 NGA Pro Am World Cup in Atlanta Weight: 148.0 We continued Widow-Maker Power Workout training today. Widow-Maker Power Workout The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets. Day Three - Back & Biceps Reverse Grip Barbell Row 6 x 6 - 135 pounds 1 x 20 - 105 pounds Medium Grip Pull Down 6 x 6 - 150 pounds 1 x 20 - 100 pounds Dead Lifts 6 x 6 - 155 pounds 1 x 30 - 135 pounds Barbell Curls 4 x 8 - 80 pounds Preacher Curls 4 x 10 - 60 pounds Whoa. It was tough to catch our breath during this session. I was going to do cardio, but instead, I went to the locker room.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-24-2007, 08:47 AM	#245
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, August 24, 2007 - Two Weeks Until the 2007 NGA Pro Am World Cup in Atlanta Weight: 149.6 (After a Re-feed Day) We continued Widow-Maker Power Workout training today. Widow-Maker Power Workout The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets. Day 4 - Legs and Calves Smith Machine Lunges 6 x 12 - 150 pounds 1 x 40 - 135 pounds Seated Leg Curls 6 x 6 - 115 pounds Smith Machine Wide Stance Squats (Feet wide apart, toes pointed out) 6 x 6 - 225 pounds 1 x 50 - 150 pounds Dumb Bell Stiff Leg Dead Lifts 6 x 6 - 50 pound dumb bells Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 x 12 - Body weight Donkey Press Seated Calve Raises 3 x 25 - 270 pounds + the weight of the sled Standing Calf Raises 3 x 25 - Body weight Slant Board Crunches 1 x 50 - Slow, with a squeeze/hold at the top of each rep This was a nice way to end the week, tired and sore.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-27-2007, 08:15 AM	#246
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, August 27, 2007 - 12 Days Until the 2007 NGA Pro Am World Cup in Atlanta Weight: 148.2 Today my training partner and I put the Widow Maker Power Training workout plan on the shelf for a few weeks and began circuit training for my benefit. I am looking to burn fat, harden and cut for my contest in less than two weeks. We did two circuits of 20 rep exercises, working the full body. At the end of the hour, my heart was pounding and I was beat. I felt great. Yesterday (Sunday) I went to the gym for a cardio and abs session. I am focused and determined to come in at my best in my first Master Pro competition.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-28-2007, 08:37 AM	#247
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, August 28, 2007 - 11 Days until the 2007 NGA Pro Am World Cup, Atlanta The best plan sometimes turns foul. Yesterday, my wife had to take her car to the shop for repairs and on the way home last evening, I lost a brake hose and had to limp to a different shop to have my truck fixed. That left us with one car, so I had to skip the gym this morning and drive my wife to work and then head to the office myself. I will consider this my light day and will workout four days in a row, including Saturday to make up the lost training session. Here is the circuit training I am doing as I prepare for my next contest in under two weeks. The PHA workout This training plan was provided to me by my conditioning coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts. CIRCUIT A A1. Bench press 8 reps A2. Hack Squat 20 reps A3. Cable Row 12 reps A4. Leg Curl 10 reps A5. Knee raise 25 reps No rest between exercises within the circuit (or as little as possible). Perform the circuit two times. CIRCUIT B B1. Push press 10 reps B2. Lunge 15 reps B3. Close grip chin 6 reps B4. Dead lift 20 reps B5. Incline sit up 25 reps No rest between exercises within the circuit (or as little as possible). Perform the circuit two times. CIRCUIT C C1. Dumbbell curl 8 reps C2. Calve raise 20 reps C3. Triceps extension 12 reps C4. Crunch on exercise ball 25 reps C5. Upright row 15 reps No rest between exercises within the circuit (or as little as possible). Perform the circuit two times. CIRCUIT D D1. Bent over row 10 reps D2. Hyperextension 15 reps D3. Dips 6 reps D4. Smith Squat 20 reps D5. Abs roller 25 reps No rest between exercises within the circuit (or as little as possible). Perform the circuit two times. Change movements if you need to or want to, and add one cycle each workout until you are at five each. You can do this circuit training up to four-times a week.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-29-2007, 08:36 AM	#248
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, August 29, 2007 - 10 Days Until The 2007 NGA Pro Am World Cup in Atlanta. Weight: 147.2 Today I continued full-body circuit training and was able to complete two sets of all four cycles. This is a fun workout. I knew I had accomplished what I was trying to, as I slowly walked to the locker room.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-30-2007, 08:16 AM	#249
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, August 30, 2007 - Nine Days Until The 2007 NGA ProAm World Cup in Atlanta Weight: 147.2 (After a Re-feed Day) My training partner and I completed all four circuits again this morning. We upped the weights a little from yesterday and I had a personal best when I curled 40 pound dumb bells. Sweet. I'm feeling energetic, strong and determined as I near the date for my Master Pro contest. My plan is to come in harder and leaner than I did for the NPC Alabama State show two weeks ago.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-31-2007, 08:15 AM	#250
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, August 31, 2007 - One Week Until I Check In for the 2007 NGA ProAm World Cup in Atlanta Weight: 146.8 pounds I had a tough time in the gym today. My training partner overslept and didn't come in. It was just as well. I was beat before I got started. I began OK. I did two sets of eight reps of 75 pound dumb bell presses. Then, as I continued circuit training, I just didn't have any energy to lift much weight. I kind of went through the motions. I think it's a combination of competing two weeks ago, my current carb depletion diet and the circuit training. I have all the symptoms of over training. I wound up doing only two sets of the first cycle and picked exercises from the other three circuits and then did 20 minutes of tread mill. I was going to train hard tomorrow (Saturday), but have decided, if I do anything, it will be abs and cardio and no weight training. I will take Sunday off and return to the gym on Monday for my final week of contest prep. I will be fine, but I don't enjoy feeling like I did during my workout this morning.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-31-2007, 12:29 PM	#251
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	My nutrition coach sent me this email a few minutes ago. I thought I would share it with you: This is exactly how you should feel. Being able to get through it is what separates 1st place and all the others. If this was easy, everyone would be shredded at a show but only the mentally strong can accomplish it. I feel the exact same way. There is nothing fun about what we do. Very few can do it and achieve success. This was why I was wondering when you always said you were feeling good. I felt like **** the last month but I keep looking better and better. You are right where you should be and this is what it is going to take to win. Hang in there. It will pay off. Eric Thanks, Coach. Old Navy
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

08-31-2007, 12:51 PM	#252
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,545	ON you continue to impress with your dedication and commitment. I looked at your gallery again, but the images are all a year old ... you looked good then. I'm sure you a little bigger now. Great work.

09-01-2007, 11:34 AM	#254
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Saturday, September 1, 2007. The 2007 NGA Pro Am World Cup is One Week from Today in Atlanta Weight: 146.6 I went to the gym solo this morning to do circuit training, abs and cardio. Although I was feeling a little weak, I sucked it up and completed all four circuits with good weights and proper form. I then did some hanging leg lifts and a moderate tread mill session. I will do more abs work and practice my posing at home later. I'm pumped about this contest next week. While it is my second pro show, it's my first Master Pro event, where I will be competing against Master Pros in their 50's. At 64, I'm giving away some years, but I plan to bring my "A" game to the stage and give the "kids" a battle.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-03-2007, 11:56 AM	#255
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, September 3, 2007 - Labor (Labour) Day in the US Weight: 146.6 pounds. Contest Goal: 150.0 pounds With only five days until the 2007 NGA Pro Am World Cup in Atlanta, I worked extra hard in the gym this morning. My training partner was at his lake house for the weekend while I went to the gym on Saturday and today for a round of circuit training. For the legs exercises in the circuit, I flexed my quads and hamstrings. I ended the session with a moderate tread mill walk. I'm hungry for food and to do well on Saturday. Several friends from Georgia and Alabama are coming to the contest. I'm looking forward to a fun competition and a fun post-contest fete.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-04-2007, 08:01 AM	#256
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, September 4, 2007 - Four Days Until the 2007 NGA Pro Am World Cup in Atlanta Weight: 147.0 lbs. - 66.82 kgs. My training partner continued circuit training as I close in to my contest date a few days from now. He did the legs and calves exercises while I flexed those muscles. After our four circuits, I did a moderate tread mill walk and practiced posing, holding my poses for five seconds without shaking. I am feeling good, but a little weak. I am looking forward to the carb load on Thursday and Friday. I'm pumped about this contest.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-05-2007, 08:33 AM	#257
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, September 5, 2007. Three Days Until the 2007 NGA ProAm World Cup in Atlanta Weight: 146.2 (Post Workout: 145.0) I am ready! We completed our final circuit training session (at least I did) today in preparation for my Master Pro contest on Saturday. Tomorrow I will practice posing and flexing, that's all. On Friday, I will travel from Birmingham, Alabama to Atlanta, Georgia, about a 2 1/2 hour drive, to check in and attend a 6:00 PM athlete's meeting. I am upbeat, pumped, hungry and excited about this contest. Tomorrow I will begin a two-day carb load to fill out my muscle bellies. I am hard, lean and vascular. It will only get better.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-06-2007, 08:27 AM	#258
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, September 6, 2007 - Check In Tomorrow for the 2007 NGA Pro Am World Cup in Atlanta Weight: 145.2 - On Target for My Carb Load I'm ready. This morning, I practiced my posing at home, then I did a full-body shave and exfoliation to prepare for my first of two professional spray tan applications this evening. I will have the second coat applied Friday morning before I leave for Atlanta. I will apply one coat of Dream Tan II at the venue on Saturday before I step onto the stage. I believe I am in the best condition of my life for this show. I worked very hard to come in this way. It's my first Master Pro show and I want to represent! The actual name of my portion of the 2007 NGA Pro Am World Cup is the 1st Annual Superman PRO Grand Master's Classic Championship. It's a Master Pro 50+ age class competition. At 64, I will probably be the oldest athlete in the class. I am counting on conditioning to help me overcome any age difference.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-07-2007, 06:25 AM	#259
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, September 7, 2007 - Check in Today for the 2007 NGA Pro Am World Cup in Atlanta Weight: 146.8 Well, this is it. This morning, I prepared brown rice and talapia for my pre-contest meals. I also have some rice cakes for snacks. I will shower off the "dust" from my first spray tan and have the second coat applied this morning. I will shower again in the morning and then apply a coat of Dream Tan II just before prejudging. I will practice posing and go over my individual routine a few times before I leave Birmingham for the two and-a-half hour drive to Atlanta. The competitors meeting and drug test is at 6 PM at the host hotel. I have done the best I can to prepare for this contest. I believe I am in the best shape of my life for this show. I will do everything I can to step onto the stage tomorrow with my best package. Then, it's up to the judges. I'm very excited about this show and feel I have paid close attention to the minute details of contest preparation. I'm ready. As I enter my first Master Pro competition, I want to thank you for your interest, support and encouragement. It's been a fun ride for me and I hope you have found my log to be of some interest. Scott "Old Navy" Hults
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-09-2007, 08:16 PM	#260
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Sunday, September 9th & Monday, September 10, 2007 2007 NGA Pro Am World Cup – 1st Annual Grand Masters 50+ Pro Classic Saturday, September 8th Results: Third Place – Contest Photos: Body Building Senior Photo Gallery 2007 The competition was held at the Gwinnett Center in Duluth, Georgia, a suburb of Atlanta. It was a very good venue in which to compete. The auditorium was large and the stage was very well lit, with a good sound system. It was a big show, with 105 superb men and women amateur and pro athletes. The support back stage was excellent. There were large dressing rooms, a huge pump up area, and plenty of water and bananas. The facilitators were friendly and organized. The show did run long. The athletes showed up at 9 AM for a meeting. The show started a few minutes after 10 AM and my class was the last one out at Prejudging and we walked onto the stage at 2:15 PM. The night show started a little after 7 PM and ended at 1:30 AM. Fortunately, the promoter reversed the order and my Grand Masters Pro Class went on as the sixth group and we finished by 8:30 PM. I really enjoyed my first Master Pro competition. I have been looking forward to this event since I won my NGA Master Pro card at this same show in 2006. There were four of us on stage and the winner was no surprise. He is 10-year NGA Pro, who met the age requirement and stepped over to the Master Pro circuit at this show. He was big, hard, lean and cut and deserved the victory. Second place went to a 59 year-old veteran, who was competing in his 92nd contest in eight years. I placed Third, and Fourth place went to a 50 year-old athlete who won his NGA Master Pro card earlier this year. I had a great time doing my 90-second posing routine and the large audience was very appreciative. I bring this up because of something that occurred after the show. Andrew Bostinto, the President of the NGA was in the audience. I am scheduled to judge a new NGA show next Saturday in Nashville, Tennessee. It’s the NGA Music City Night of Champions. After watching my routine, Andy asked if I would be his Guest Poser in addition to judging his show next week. I said, “Sure. I would enjoy doing that.” So, I will judge during prejudging and the first part of the evening show. I will slip back stage just before the intermission and do a quick prep to come on stage right after intermission and do a couple of my routines for the audience. Then, I will return to the judges table for the rest of the show. It will be my third Guest Poser appearance this year. This week, after two weeks of circuit training, I resume heavy lifting, except for my legs. I will have to go easy on the legs this week because of my Guest Posing appearance. While I won’t be 100% contest ready on Saturday, I don’t want to show up with flat quads and hamstrings, so I will do some extensions, leg curls, flexing and calve raises. but nothing too heavy. My next contest is in eight weeks, the 2007 FAME North American and US Nationals Pro Masters Championships in Miami, Florida on November 3rd. I will compete in the Men's Masters Pro 55+ class.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-10-2007, 09:49 AM	#261
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, September 10, 2007 Weight: 146.0 Today, my training partner and I began The Griffin - High Intensity Power Training Plan The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature. Weight training is two-days on, one-day off, one-day on, one-day off - repeat. On off days, do cardio. Week One - Go to positive failure on all sets and rest 90-seconds between sets. Day One - Chest, Deltoids & Triceps Incline Dumbbell Press - 4 x 9 - 55 pound dumbbells Flat Bench Dumbbell Press - 3 x 9 - 60 pound dumbbells Dips - 3 x 15 Lateral Raises - 4 x 9 - 20 pound dumbbells Bent Over Lateral Raises - 3 x 9 - 50 pound dumbbells Dumbbell Flyes - 3 x 15 - 40 pound dumbbells Close Grip Bench Press - 2 x 9 - 100 pounds Triceps Press Downs - 2 x 9 - 70 pounds Decline Barbell Skull Crushers - 2 x 15 - 70 pounds Incline Bench Crunches - 4 x 25 Tread Mill Session - 20 minutes This was a Fun session.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-11-2007, 11:03 AM	#262
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, September 11, 2007 - Four Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee I am judging and will be the Guest Poser at this new NGA show in Nashville. Weight: 147.0 Today, I trained solo, as my training partner had a early business meeting. The Griffin - High Intensity Power Training Plan The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature. Weight training is two-days on, one-day off, one-day on, one-day off - repeat. On off days, do cardio. Week One - Go to positive failure on all sets and rest 90-seconds between sets. Day Two - Back and Biceps Pull Ups - 5 x 10 (wide, narrow and hammer grip) Seated Cable Rows - 4 x 9 - 120 pounds Lat Cable Pull Downs - 4 x 9 - 120 pounds Rack Dead Lifts - 2 x 20 - 150 pounds Dumb Bell Curls - 2 x 9 - 35 pounds Incline Dumb Bell Curls - 2 x 9 - 30 pounds Hammer Curls - 2 x 15 - 25 pounds The Dead Lifts were the only exercise that left me breathless.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

09-12-2007, 08:31 AM	#263
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, September 12, 2007 - Three Days Until the 2007 NGA Music City Night of Champions in Nashville, Tennessee. I'm really looking forward to judging at this new show for the NGA and appearing on stage as the Guest Poser. I'll do two routines after intermission. Weight: 147.0 The Griffin - High Intensity Power Training Plan - Week One, Day Three Today was a non-weight training day and we dedicated our time to abs, push ups and cardio Hanging Leg Lifts - 4 x 25 Slant Board Crunches - 4 x 25 Machine Crunches - 4 x 25 Push Ups - 4 x 25 20 minutes of flat, moderate speed tread mill I had fun doing 100 Leg Lifts, 200 crunches and 100 push ups. Sweet.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge