Old Navy's 2006 Contest Prep Training Log - Page 2

*Old Navy* · 01-20-2006, 10:56 PM

Hey, b-boy, thanks for your cool post. I have competed in tested and non-tested shows. I do know how much work goes into preparing for a contest, with or without "enhancements." It troubles me when a "roider" tells my guy, "man, if you did what I do, you wouldn't have to work as hard as you do to look like you do." That's just BS and you and I know it. Ronnie and Jay and all of the other guys who supplement their bodies with "juice" have to work just as hard or harder than natural bodybuilders to be competitive in their world. The things I'm really concerned about are what I see back stage at some NPC shows. Moodiness, surliness, sullenness, heavy cramps, rage. All of it. I competed in two NPC and four tested shows in
2005. I went to two more as a spectator, with backstage access. I never saw any of that kind of stuff at tested events. Just a different style of competition and competitor, I guess. I respect anyone who does what we do to train to enter a show. I hope someday, our sport will be run on a level playing field where a man or woman can do the work and receive the rewards due them without any "outside" influences. Now Old Navy steps off of his Soap Box.

Dave, my trainng partner is a policeman. He wouldn't take steroids under any circumstances. But most of all, he wants to win on his terms, just like the time he made a spectacular catch in the outfield and then turned and threw out the tying run at home plate, saving the championship game for his team as a varsity college baseball player.

*Old Navy* · 01-21-2006, 10:32 PM

Dave and I spent about three hours today working on our posing. We practiceda symmetry rounds, mandtory rounds and our individual posing routines. We video taped the session then reviewed the video to look for ways to improve. We also took some photos as we mark five weeks out from our contest Today, Dave weighed 201.4, with a target of 198.0 (Light Heavyweight), he is nearly there. His body fat is less than 5%.

*Old Navy* · 01-21-2006, 10:37 PM

Here are a few shots of Old Navy, five weeks out. Today I weighed 152.4. My target is less than 143.25 (Bantam Weight).

AYung · 01-21-2006, 11:22 PM

Your a true inspiration bodybuilding at this age. There truly is no limit, great job! You guys are both looking fantastic 5 weeks out and should only do well at the atlantic usa.

*Old Navy* · 01-23-2006, 09:27 PM

Sunday - A Day of Rest

Monday - No rest

On Saturday Dave and I had a two-hour video taped posing practice and photo session. After looking at the photos and reviewing the video tape, I noticed Dave wasn't squatting down enough on his side poses (chest, triceps and serratus) thereby missing a chance to show the width of his legs and his cut hams. So today, at the gym, we worked on those poses and now Dave will practice them using the correct form. We did a few rounds and then did a fast paced cardio workout on the thread mill. All is on track.

A Yung, thanks for your comments.

*Old Navy* · 01-24-2006, 03:52 PM

Tuesday

Legs and calves. Dave and I are using lighter weights and going slow with our reps. With a little more than four weeks to go, this is the time to be careful. In a weakened state, due to our cutting diet, strains, pulls and other injuries are very possible. We work hard, but we don't over do any exercise. We are not building muscle at this point. We are cutting and hardening what we have in preparation for the contest. Today Dave broke 200 pounds. He was 199.8. He is very close. I am still about eight pounds away and a few more % points of body fat. More cardio for me. Close monitoring of Dave. He will be ripped and ready. I will be as ready as I can be at my age. LOL

We did leg thrusts, squats, adductor's, abductors, ham curls, leg extensions and sitting calve machine. Three sets of ten reps of each except calves, where we did three sets of 25 plus three sets of 25 toe raises.

*Old Navy* · 01-25-2006, 06:17 PM

Wednesday

Chest and Triceps day. Dave and I continue to do "hardening" workouts. We did three sets of 10-12 reps of dumb bell flat bench presses (60 & 70 pound dumbbells); barbell incline and barbell decline bench presses. Here we did negatives in addition to presses. Very intense. We did some dumb bell flies and then worked triceps, push down and skull crushers. We upped our cardio to 20 minutes, Dave on the elliptical and me on the stair master. I will be in San Francisco on business from Thursday until Monday, so I will probably not post an update until Dave and I work out together on Tuesday morning. Dave will go solo at Gold's in Birmingham for the weekend and I will work out at Gold's in San Francisco. Today Dave weighed 199.4 and I weighed 151.6.

*Old Navy* · 01-31-2006, 07:18 PM

Tuesday

I was in San Francisco on business from Thursday morning until Monday afternoon. I managed to work out at a Gold's Gym in SF on Friday morning and use the hotel's tread mill once on Sunday afternoon. Other than that, I was working at the conference. Lunches at the conference and dinners in the evening killed the diet, too. I managed three orders of egg whites for breakfasts, but little else that was useful for a contest diet. I also carried my protein shakes so that was good. In the end, I added a pound of unwanted weight.

As soon as I landed at the airport in Birmingham, Alabama, on Monday, I called Dave and we met at Gold's for a outrageously hard back and biceps workout. I had my training partner sweating. I was a man possessed. I needed to get back on track...and we did. LOL We started with 50 push ups to warm up. Then we did 10-15 push ups between each set. Crazy...pain....LOL Loved it!

Today we had an equally hard legs and calves workout. With less than five weeks to go before our contest, we are intense. But we still manage to laugh a lot. I love our sport and so does Dave. LOL

*Old Navy* · 02-01-2006, 09:48 PM

Wednesday

Dave and I are on a mission. Today, February 1, we are looking at 24 more days before we weigh in at the 2006 NPC Atlantic USA in Norcross, Georgia. Our workout intensity, already high, increased today as we banged out chest and triceps. We did three sets of 10-12 reps of four chest and two triceps exercises. Our pace was slow, with a squeeze at the peak of each rep. Then we supersetted 10 dips after each chest set. We did a total of 120 dips. We also struck and held a pose or two after each set. We completed the workout with 20 minutes of elevated tread mill. Dave is 199.2 today and I am 151.2. He is nearly there (198.0) and I have a ways to go (143.25).

*Old Navy* · 02-02-2006, 06:24 PM

Thursday

Dave made weight. He was 197.8 this morning, just under the NPC Light Heavyweight Class limit. He will probably come in at around 196 with less than 3% body fat. He is on target. I am on target too, but still need to lose about seven pounds to make Bantam Weight. I have 21 days to do it. Shouldn't be a problem.

We had a very good shoulders and biceps workout today. We also did extra abs work. Dave's six pack is really cut deep. We are working on his posing to really show his excellent ab development. His quads are looking great. His whole body is looking great. If I didn't know better, I would say this "natural" athlete is juicing. LOL

I think Dave is going to surprise a lot of people when we show up for his first competition on February 25th. He just might take the Overall.

*Old Navy* · 02-03-2006, 03:13 PM

Friday

As we get close to our February 25 competition date, Dave and I are focusing on hardening, defining and cutting. Today we did legs and calves. Lots of pump and lots of negative work. We also practiced posing for about 20 minutes. Dave and I were a little "full" from last night's carb meal. Dave still looks great. I still need to lose a few more pounds. We are going to take tomorrow off and meet at around 2 PM for a Sunday afternoon video-taped posing practice, before the Super Bowl. Training and diet is on track.

Refuge · 02-03-2006, 03:36 PM

keep it up Ol' Navy....I've seen some of your pics and you are in great shape. Keep up the good work and add to your trophy collection!

*Old Navy* · 02-06-2006, 05:05 PM

Monday

Dave and I met at my house on Sunday afternoon for a two-hour video-taped posing session. We did two full rounds each and performed our individual posing routine twice. Dave is ripped and looks great. I believe he is going to do very well in his first NPC contest as a natural athlete.

I have taught Dave everything I know about posing. It is now in his head. Today, at the gym, I made sure posing is in his heart. He knows how to pose. Now he must pose from the heart. He must pose like a champion. He must hit every pose like it is the last one in the round. Every pose must be held rock hard, from the calves to the head. We went into a mirror less studio, where I put him through a competition round. I made him hold each pose like there were 20 others in his weight class the judges were looking at. After the symmetry round and mandatory round, I said, "Thank you gentlemen." Dave nearly collapsed. He was panting. He was exhausted. He was exhilarated. Posing is now in Dave's heart. Now he understands what it means to pose in a competition.

From now until the competition, Dave will not practice in front of a mirror and we will go through this exercise every morning before our workout. I will be going through the same drill, since I too will be competing in 19 days.

*Old Navy* · 02-07-2006, 04:21 PM

Tuesday

As we get closer, we are kicking up our workouts, upping our intensity. We did legs and calves today. I actually squatted 180 pounds (four 45 pound plates for 10 good reps). With the weight of the bar added, that was a personal best for me. Of course Dave makes that weight look easy. So I added a third 45 pound plate on each end of his bar for his last set. He still performed the exercise without strain. Strong Man! Today I weighed 149.0, 5 3/4 pounds from my bantam weight goal. The scale at the gym was broken this morning, so I don't know what Dave weighed. I used my scale at home. We added 20 minutes of cardio, kicking up the speed to 6.0 with a 4.5 elevation for the last three minutes. We practiced a posing round and did some abs to end the workout. Dave and I are feeling great.

**bigDman** · 02-07-2006, 04:38 PM

is that a regular olympic bar...?

*Old Navy* · 02-07-2006, 06:04 PM

Quote:

Originally Posted by bigDman

is that a regular Olympic bar...?

Olympic. We also did leg extensions, leg bicep curls, adduction, abduction and calves + abs, cardio and posing practice. We stuff a lot of work into our 90 minutes.

01-20-2006, 10:56 PM	#31
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	NPC Good Guy Hey, b-boy, thanks for your cool post. I have competed in tested and non-tested shows. I do know how much work goes into preparing for a contest, with or without "enhancements." It troubles me when a "roider" tells my guy, "man, if you did what I do, you wouldn't have to work as hard as you do to look like you do." That's just BS and you and I know it. Ronnie and Jay and all of the other guys who supplement their bodies with "juice" have to work just as hard or harder than natural bodybuilders to be competitive in their world. The things I'm really concerned about are what I see back stage at some NPC shows. Moodiness, surliness, sullenness, heavy cramps, rage. All of it. I competed in two NPC and four tested shows in 2005. I went to two more as a spectator, with backstage access. I never saw any of that kind of stuff at tested events. Just a different style of competition and competitor, I guess. I respect anyone who does what we do to train to enter a show. I hope someday, our sport will be run on a level playing field where a man or woman can do the work and receive the rewards due them without any "outside" influences. Now Old Navy steps off of his Soap Box. Dave, my trainng partner is a policeman. He wouldn't take steroids under any circumstances. But most of all, he wants to win on his terms, just like the time he made a spectacular catch in the outfield and then turned and threw out the tying run at home plate, saving the championship game for his team as a varsity college baseball player. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-21-2006, 11:22 PM	#34
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,301 Recipes: 0 Rep Power: 42	Your a true inspiration bodybuilding at this age. There truly is no limit, great job! You guys are both looking fantastic 5 weeks out and should only do well at the atlantic usa. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

01-23-2006, 09:27 PM	#35
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Five Weeks To Go Sunday - A Day of Rest Monday - No rest On Saturday Dave and I had a two-hour video taped posing practice and photo session. After looking at the photos and reviewing the video tape, I noticed Dave wasn't squatting down enough on his side poses (chest, triceps and serratus) thereby missing a chance to show the width of his legs and his cut hams. So today, at the gym, we worked on those poses and now Dave will practice them using the correct form. We did a few rounds and then did a fast paced cardio workout on the thread mill. All is on track. A Yung, thanks for your comments. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-24-2006, 03:52 PM	#36
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Training Smart Tuesday Legs and calves. Dave and I are using lighter weights and going slow with our reps. With a little more than four weeks to go, this is the time to be careful. In a weakened state, due to our cutting diet, strains, pulls and other injuries are very possible. We work hard, but we don't over do any exercise. We are not building muscle at this point. We are cutting and hardening what we have in preparation for the contest. Today Dave broke 200 pounds. He was 199.8. He is very close. I am still about eight pounds away and a few more % points of body fat. More cardio for me. Close monitoring of Dave. He will be ripped and ready. I will be as ready as I can be at my age. LOL We did leg thrusts, squats, adductor's, abductors, ham curls, leg extensions and sitting calve machine. Three sets of ten reps of each except calves, where we did three sets of 25 plus three sets of 25 toe raises. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-25-2006, 06:17 PM	#37
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	On The Road Again Wednesday Chest and Triceps day. Dave and I continue to do "hardening" workouts. We did three sets of 10-12 reps of dumb bell flat bench presses (60 & 70 pound dumbbells); barbell incline and barbell decline bench presses. Here we did negatives in addition to presses. Very intense. We did some dumb bell flies and then worked triceps, push down and skull crushers. We upped our cardio to 20 minutes, Dave on the elliptical and me on the stair master. I will be in San Francisco on business from Thursday until Monday, so I will probably not post an update until Dave and I work out together on Tuesday morning. Dave will go solo at Gold's in Birmingham for the weekend and I will work out at Gold's in San Francisco. Today Dave weighed 199.4 and I weighed 151.6. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-31-2006, 07:18 PM	#38
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Back On Track Tuesday I was in San Francisco on business from Thursday morning until Monday afternoon. I managed to work out at a Gold's Gym in SF on Friday morning and use the hotel's tread mill once on Sunday afternoon. Other than that, I was working at the conference. Lunches at the conference and dinners in the evening killed the diet, too. I managed three orders of egg whites for breakfasts, but little else that was useful for a contest diet. I also carried my protein shakes so that was good. In the end, I added a pound of unwanted weight. As soon as I landed at the airport in Birmingham, Alabama, on Monday, I called Dave and we met at Gold's for a outrageously hard back and biceps workout. I had my training partner sweating. I was a man possessed. I needed to get back on track...and we did. LOL We started with 50 push ups to warm up. Then we did 10-15 push ups between each set. Crazy...pain....LOL Loved it! Today we had an equally hard legs and calves workout. With less than five weeks to go before our contest, we are intense. But we still manage to laugh a lot. I love our sport and so does Dave. LOL __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-01-2006, 09:48 PM	#39
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Wednesday Was No Walk In The Park Wednesday Dave and I are on a mission. Today, February 1, we are looking at 24 more days before we weigh in at the 2006 NPC Atlantic USA in Norcross, Georgia. Our workout intensity, already high, increased today as we banged out chest and triceps. We did three sets of 10-12 reps of four chest and two triceps exercises. Our pace was slow, with a squeeze at the peak of each rep. Then we supersetted 10 dips after each chest set. We did a total of 120 dips. We also struck and held a pose or two after each set. We completed the workout with 20 minutes of elevated tread mill. Dave is 199.2 today and I am 151.2. He is nearly there (198.0) and I have a ways to go (143.25). __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-02-2006, 06:24 PM	#40
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	One Out Of Two Ain't Bad Thursday Dave made weight. He was 197.8 this morning, just under the NPC Light Heavyweight Class limit. He will probably come in at around 196 with less than 3% body fat. He is on target. I am on target too, but still need to lose about seven pounds to make Bantam Weight. I have 21 days to do it. Shouldn't be a problem. We had a very good shoulders and biceps workout today. We also did extra abs work. Dave's six pack is really cut deep. We are working on his posing to really show his excellent ab development. His quads are looking great. His whole body is looking great. If I didn't know better, I would say this "natural" athlete is juicing. LOL I think Dave is going to surprise a lot of people when we show up for his first competition on February 25th. He just might take the Overall. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-03-2006, 03:13 PM	#41
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Three Weeks From Tomorrow Friday As we get close to our February 25 competition date, Dave and I are focusing on hardening, defining and cutting. Today we did legs and calves. Lots of pump and lots of negative work. We also practiced posing for about 20 minutes. Dave and I were a little "full" from last night's carb meal. Dave still looks great. I still need to lose a few more pounds. We are going to take tomorrow off and meet at around 2 PM for a Sunday afternoon video-taped posing practice, before the Super Bowl. Training and diet is on track. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-03-2006, 03:36 PM	#42
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	keep it up Ol' Navy....I've seen some of your pics and you are in great shape. Keep up the good work and add to your trophy collection! __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

02-06-2006, 05:05 PM	#43
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	18 Days to The Weigh-In Monday Dave and I met at my house on Sunday afternoon for a two-hour video-taped posing session. We did two full rounds each and performed our individual posing routine twice. Dave is ripped and looks great. I believe he is going to do very well in his first NPC contest as a natural athlete. I have taught Dave everything I know about posing. It is now in his head. Today, at the gym, I made sure posing is in his heart. He knows how to pose. Now he must pose from the heart. He must pose like a champion. He must hit every pose like it is the last one in the round. Every pose must be held rock hard, from the calves to the head. We went into a mirror less studio, where I put him through a competition round. I made him hold each pose like there were 20 others in his weight class the judges were looking at. After the symmetry round and mandatory round, I said, "Thank you gentlemen." Dave nearly collapsed. He was panting. He was exhausted. He was exhilarated. Posing is now in Dave's heart. Now he understands what it means to pose in a competition. From now until the competition, Dave will not practice in front of a mirror and we will go through this exercise every morning before our workout. I will be going through the same drill, since I too will be competing in 19 days. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-07-2006, 04:21 PM	#44
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Kicking It Up A Notch Tuesday As we get closer, we are kicking up our workouts, upping our intensity. We did legs and calves today. I actually squatted 180 pounds (four 45 pound plates for 10 good reps). With the weight of the bar added, that was a personal best for me. Of course Dave makes that weight look easy. So I added a third 45 pound plate on each end of his bar for his last set. He still performed the exercise without strain. Strong Man! Today I weighed 149.0, 5 3/4 pounds from my bantam weight goal. The scale at the gym was broken this morning, so I don't know what Dave weighed. I used my scale at home. We added 20 minutes of cardio, kicking up the speed to 6.0 with a 4.5 elevation for the last three minutes. We practiced a posing round and did some abs to end the workout. Dave and I are feeling great. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com