Old Navy's 2006 Contest Prep Training Log - Page 3

*Old Navy* · 02-15-2006, 02:04 PM

Wednesday

Yesterday, I gave my wife a bouquet of flowers for Valentine's Day. She gave me a playing card, the King of Hearts. Very cool. Dave had his little girl carry some flowers, candy and balloons into where his wife was working. She gave Dave a new workout outfit. Very cool, too. Both of us have wives who support our bodybuilding lifestyle.

Today we trudged trough a tough chest and triceps workout. To make sure we were focused, we did 100 skip ropes after each exercise. We totaled 500 skips. We used dumb bells for inclines and declines. We used the bar bell for bench press and did incline dumb bell flys. After each set, we supersetted 10dips. Our triceps were dumb bell kickbacks. We added 15 minutes of fast tread mill. We were two tired campers. This is a difficult week due to the competition diet. We are hanging on and are still laughing. That's good.

*Old Navy* · 02-16-2006, 02:15 PM

Thursday

Dave and I had our last shoulders and biceps workout before our competition a week from Saturday. Next week we will focus on posing and cardio. Today, for shoulders, we did bar bell machine presses (slowly), shrugs (slowly), and vertical dumb bell raises. For biceps, we did hammers up, curls down, in rhythm, for a pump, and bar bell curls. We finished with hanging leg raises and stationary bike. An easy workout. This evening we look forward to a re-feed (carb meal).

*Old Navy* · 02-17-2006, 03:17 PM

Friday

I decided to skip our final legs and calves workout today and instead, Dave and I pumped up and practiced our posing. We worked on symmetry, mandatory and our individual posing routine (with no music). We also skipped rope 100 times and did 15 minutes of tread mill. Dave weighs 197.0 (made Light Heavyweight) and I weigh 144.4 (need 1.15 more pounds off). We will start on our final week contest diet and water load on Monday. I predict Dave will come in at around 195.0 and I will come in at 142.0. He is coming to my home on Saturday afternoon for our final video taped posing practice. Next week I will report on our final contest prep, including tanning and packing for the competition. Everything is on track and tracking well.

*Old Navy* · 02-19-2006, 12:41 AM

Saturday

It's all coming together for Dave and me. We met at my home late this afternoon to have our final video taped practice posing session. We first went through a prejudging pumping up session, delts, chest, biceps and triceps. Then, since we are both competing in two classes, we each did our symmetry, mandatory and individual posing routine rounds twice (even though we only do the individual routine once in competition). We then looked at the video to see where we might improve. We were generally pleased with where we are. Dave looks awesome. My contest weight is about 1 pound away, but my cuts are coming in nice. Dave is ready. I will be. Tomorrow we start on our final week of contest diet with the beginning of our water load. I'll go into more detail about that and tanning as we get closer to the weigh-in on Friday evening.

*Old Navy* · 02-20-2006, 03:08 PM

Sunday - A Day of Rest

But I didn't. Instead, after Church I went to the gym to do a 45 minute cardio workout to try to lose the final few ounces on weight I need to drop for the contest. It worked.

Monday

I made weight. I am now officially, at 143.20, a Bantam Weight. I will spend the next few days working on cutting and defining in order to come in on Saturday at around 141.0, near the top of the weight class. Today Dave and I went through a contest pump up and posing session. We did our symmetry, mandatory and individual posing rounds. Dave looks awesome. He is contest ready. I am really, really close. My 30 pound weight gain, off season, in order to add five pounds of new muscle, worked. Last year I competed at around 136 pounds. I will be five pounds heavier this year with about the same body fat %. Both of us are drinking lots of water for the next few days, around 2.5 - 3 gallons. We are drowning. We are also sky high in spirit. We are laughing and having a great time. This is how it is when you train "natural."

Grimmer · 02-21-2006, 08:57 AM

Quote:

Originally Posted by Old Navy

We are also sky high in spirit. We are laughing and having a great time. This is how it is when you train "natural."

Good to hear you guys are enjoying the sport so much. Best of luck to both of you go kick some ass!

*Old Navy* · 02-21-2006, 02:16 PM

Staff Sergeant:

Thanks for your words of encouragement. How is your training going in Alaska? Does your Air Force facility have a good gym? I hope you have a good training partner. It's not a lot of fun when you train solo. You need someone to push you. Dave and I do exactly that to each other.

*Old Navy* · 02-21-2006, 02:27 PM

Tuesday

Everything is on track for Dave and me. He is 197.0 and I am 143.0. Both of us are "at weight." We will enjoy a carb meal tonight at about 8 PM, our sixth meal of the day. We will have a cup of oatmeal, a banana, a cup of green vegetables and a 1/2 a sweet potato. We will decide on Thursday morning if we need another carb meal that night. It will depend on our weight. The weigh in is Friday night and we don't want to come in over our Class. We are both at the top of our Class and want to stay that way (143.25 for Bantam Weight and 198.0 for Light Heavyweight). Today we pumped up and did a practice round of posing. We worked on Dave's 60- second pose off round. If he wins the Light Heavyweight Class, he will have to be in a pose off with the other weight class winners for the Overall. Most guys just start grimacing and doing crabs and front double bicep poses. Dave and I have worked on a 60-second pose off routine. We are leaving nothing to chance. If I win the Bantam Weight Class, I will be in the pose off against Dave and the others. Not likely, but I practiced my 60-second pose off routine, too. We ended our workout with 15 minutes of tread mill

*Old Navy* · 02-22-2006, 02:12 PM

Wednesday - February 22

Today Dave and I pumped up and worked on our symmetry and mandatory rounds and our individual posing routines. We also spent some time working on Dave's 60-second pose off. I expect him to have to use this routine when he competes for the Overall on Saturday. We worked on the intimidation factor. That is, guys coming over, "in your face," trying to compare abs or quads. He will turn away and go into another pose, leaving the "in your facer" with egg on his face, wondering what he should do next. We have actually choreographed Dave's pose off, showing his best poses first and building into a power move finish. We then went to the shower to apply a salt scrub to remove any dead skin before we go for our first of three spray tan applications this evening. We will do one tonight, one on Thursday and a final application on Friday morning. We don't use Dream Tan or Pro Tan. Instead, we have spray applied professionally. I don't want Dave to worry about applying tan back stage before the competition. I want him to relax and enjoy the atmosphere of the competition, while we watch the other competitors sweat putting on their final coat of tan.

Grimmer · 02-23-2006, 04:36 AM

Quote:

Originally Posted by Old Navy

Staff Sergeant:

Thanks for your words of encouragement. How is your training going in Alaska? Does your Air Force facility have a good gym? I hope you have a good training partner. It's not a lot of fun when you train solo. You need someone to push you. Dave and I do exactly that to each other.

The gym in Alaska is nice, but small. The gym here in Kuwait is small and beat down! Theres so many people here using it that they cant keep up with equipment, but we make the best of it. It's got that dusty smell and dinged up equipment, personally I like it.
As for training, I'm going mostly solo. Theres a few guys in there that i know so I can get a reliable spot, but I don't know anyone else that is as dedicated as I am at this point.

Looks like you and your friend Dave are getting close to go-time eh? Keep us posted on the results Captain!

*Old Navy* · 02-23-2006, 02:22 PM

Duh. I thought when I saw your location on your avatar that you were stationed in Alaska. Man, there ain't no sand in Alaska that I know of. Of course you are in the Middle East. Thank you for your service. God Protect You. A couple of my Navy budds are also there.

*Old Navy* · 02-23-2006, 02:49 PM

Thursday

Dave and I went for the first of three professional spray tans last evening. Everyone at the gym today noticed and commented on how dark we looked. We will have the second coat of spray applied after work and the final coat tomorrow morning before we leave for Atlanta. Our workout, by design, was light. We pumped up and did a couple of posing rounds and then 15 minutes of cardio. The drive to Atlanta tomorrow will take about 2.5 hours. The weigh in begins at 3 PM and goes until 7. Today I weighed 142.8 with 4% body fat. Dave weighed 197 and has a lower body fat than mine. Whew. We are staying with a fellow bodybuilder and his wife. I have competed a few times with him and he and his wife are my good friends. We are ready. Dave is excited and I am pleased with how everything has come together. Hopefully, we will have some good news to report after the competition.

**bigDman** · 02-24-2006, 01:34 AM

good luck this weekend

*Old Navy* · 02-24-2006, 11:54 AM

Friday-Weigh In

Last evening Dave and I met at the tanning salon where we had our second coat of professional spray applied. He looks tan. I look more tan. He is Irish and I have some Spanish in me, so I tan darker, much to Dave's dismay.

I woke up at my usual 4:50 AM and stayed in bed for a few minutes, thinking about what Dave and I have accomplished these past seven months. We will lay it all out on the line tomorrow.

I began gathering my trip items last evening, so now I have packed and am ready. Some of the things I need to bring include:

two pairs of posing trunks
two copies of my CD music for the individual posing routine
two copies of the MC script (what I want him to say when I'm introduced)
petroleum jelly (to prevent dry mouth)
posing gel for prejudging
competition posing oil for the evening show
vasolidation oil (Hot Stuff)
chap stick
inhaler
moisturizer
hand towel
pump up gloves
stretch belts (in case there are not enough free weights)
portable push up bar set
ankle socks (for the cold floor backstage)
two warm up suits
two tee shirts
food for today and tomorrow morning (mostly fish and grapefruit)
bottled water
NPC membership card
check book
debit card
drivers license
extra cash

Dave will come to my home at around 9:30 and leave his car for the weekend. We will go to the tanning salon for a final spray and then drive to Atlanta. The trip takes about 2.5 hours. We will stop on the way for lunch. If all goes well, we will check in and weigh in at around 5 PM and then go relax for the rest of the night.

Today I weigh 141.0, a safe margin of 2.25 pounds under Bantam Weight. Dave is at 196.0, about 2 pounds under Light Heavyweight. We should both be fine for the weigh in.

My webmaster, who is also a very good photographer, will cover the evening show on Saturday so I will have some photos of Dave and I to post after the competition. I am looking forward to our Trophy Shots!

*Old Navy* · 02-26-2006, 07:23 PM

2006 NPC Atlantic USA Bodybuilding and Figure Championships, Norcross, Georgia, February 25.
National Qualifier for the NPC Nationals

Results:

Dave Gallahan, Jr., 26, 6' 2" 197.5

Men's Novice Class - First Place
Open Men's Light Heavyweight Class - Second Place

Scott "Old Navy" Hults, 62, 5' 6.5", 142.0

Men's 50+ Class - First Place
Open Men's Bantam Weight Class - First Place

Old Navy competed in the Pose Off for the Overall, which was won by the Heavyweight Class winner.

**bigDman** · 02-26-2006, 07:45 PM

wow nice job bringing home the hardware guys im impressed

all that hard work has paid off

02-15-2006, 02:04 PM	#61
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Nine Days Until The Weigh In Wednesday Yesterday, I gave my wife a bouquet of flowers for Valentine's Day. She gave me a playing card, the King of Hearts. Very cool. Dave had his little girl carry some flowers, candy and balloons into where his wife was working. She gave Dave a new workout outfit. Very cool, too. Both of us have wives who support our bodybuilding lifestyle. Today we trudged trough a tough chest and triceps workout. To make sure we were focused, we did 100 skip ropes after each exercise. We totaled 500 skips. We used dumb bells for inclines and declines. We used the bar bell for bench press and did incline dumb bell flys. After each set, we supersetted 10dips. Our triceps were dumb bell kickbacks. We added 15 minutes of fast tread mill. We were two tired campers. This is a difficult week due to the competition diet. We are hanging on and are still laughing. That's good. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-16-2006, 02:15 PM	#62
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Eight Days Until The Weigh In Thursday Dave and I had our last shoulders and biceps workout before our competition a week from Saturday. Next week we will focus on posing and cardio. Today, for shoulders, we did bar bell machine presses (slowly), shrugs (slowly), and vertical dumb bell raises. For biceps, we did hammers up, curls down, in rhythm, for a pump, and bar bell curls. We finished with hanging leg raises and stationary bike. An easy workout. This evening we look forward to a re-feed (carb meal). __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-17-2006, 03:17 PM	#63
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Weigh In One Week From Today Friday I decided to skip our final legs and calves workout today and instead, Dave and I pumped up and practiced our posing. We worked on symmetry, mandatory and our individual posing routine (with no music). We also skipped rope 100 times and did 15 minutes of tread mill. Dave weighs 197.0 (made Light Heavyweight) and I weigh 144.4 (need 1.15 more pounds off). We will start on our final week contest diet and water load on Monday. I predict Dave will come in at around 195.0 and I will come in at 142.0. He is coming to my home on Saturday afternoon for our final video taped posing practice. Next week I will report on our final contest prep, including tanning and packing for the competition. Everything is on track and tracking well. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-19-2006, 12:41 AM	#64
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	On Stage One Week From Today Saturday It's all coming together for Dave and me. We met at my home late this afternoon to have our final video taped practice posing session. We first went through a prejudging pumping up session, delts, chest, biceps and triceps. Then, since we are both competing in two classes, we each did our symmetry, mandatory and individual posing routine rounds twice (even though we only do the individual routine once in competition). We then looked at the video to see where we might improve. We were generally pleased with where we are. Dave looks awesome. My contest weight is about 1 pound away, but my cuts are coming in nice. Dave is ready. I will be. Tomorrow we start on our final week of contest diet with the beginning of our water load. I'll go into more detail about that and tanning as we get closer to the weigh-in on Friday evening. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-20-2006, 03:08 PM	#65
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Count Down - Minus 4 Sunday - A Day of Rest But I didn't. Instead, after Church I went to the gym to do a 45 minute cardio workout to try to lose the final few ounces on weight I need to drop for the contest. It worked. Monday I made weight. I am now officially, at 143.20, a Bantam Weight. I will spend the next few days working on cutting and defining in order to come in on Saturday at around 141.0, near the top of the weight class. Today Dave and I went through a contest pump up and posing session. We did our symmetry, mandatory and individual posing rounds. Dave looks awesome. He is contest ready. I am really, really close. My 30 pound weight gain, off season, in order to add five pounds of new muscle, worked. Last year I competed at around 136 pounds. I will be five pounds heavier this year with about the same body fat %. Both of us are drinking lots of water for the next few days, around 2.5 - 3 gallons. We are drowning. We are also sky high in spirit. We are laughing and having a great time. This is how it is when you train "natural." __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-21-2006, 02:16 PM	#67
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Thanks Staff Sergeant: Thanks for your words of encouragement. How is your training going in Alaska? Does your Air Force facility have a good gym? I hope you have a good training partner. It's not a lot of fun when you train solo. You need someone to push you. Dave and I do exactly that to each other. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-21-2006, 02:27 PM	#68
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Tuesday - Minus 3 Days Until The Weigh In Tuesday Everything is on track for Dave and me. He is 197.0 and I am 143.0. Both of us are "at weight." We will enjoy a carb meal tonight at about 8 PM, our sixth meal of the day. We will have a cup of oatmeal, a banana, a cup of green vegetables and a 1/2 a sweet potato. We will decide on Thursday morning if we need another carb meal that night. It will depend on our weight. The weigh in is Friday night and we don't want to come in over our Class. We are both at the top of our Class and want to stay that way (143.25 for Bantam Weight and 198.0 for Light Heavyweight). Today we pumped up and did a practice round of posing. We worked on Dave's 60- second pose off round. If he wins the Light Heavyweight Class, he will have to be in a pose off with the other weight class winners for the Overall. Most guys just start grimacing and doing crabs and front double bicep poses. Dave and I have worked on a 60-second pose off routine. We are leaving nothing to chance. If I win the Bantam Weight Class, I will be in the pose off against Dave and the others. Not likely, but I practiced my 60-second pose off routine, too. We ended our workout with 15 minutes of tread mill __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-22-2006, 02:12 PM	#69
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Let The Tanning Begin Wednesday - February 22 Today Dave and I pumped up and worked on our symmetry and mandatory rounds and our individual posing routines. We also spent some time working on Dave's 60-second pose off. I expect him to have to use this routine when he competes for the Overall on Saturday. We worked on the intimidation factor. That is, guys coming over, "in your face," trying to compare abs or quads. He will turn away and go into another pose, leaving the "in your facer" with egg on his face, wondering what he should do next. We have actually choreographed Dave's pose off, showing his best poses first and building into a power move finish. We then went to the shower to apply a salt scrub to remove any dead skin before we go for our first of three spray tan applications this evening. We will do one tonight, one on Thursday and a final application on Friday morning. We don't use Dream Tan or Pro Tan. Instead, we have spray applied professionally. I don't want Dave to worry about applying tan back stage before the competition. I want him to relax and enjoy the atmosphere of the competition, while we watch the other competitors sweat putting on their final coat of tan. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-23-2006, 02:22 PM	#71
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Playing In The Sandbox Duh. I thought when I saw your location on your avatar that you were stationed in Alaska. Man, there ain't no sand in Alaska that I know of. Of course you are in the Middle East. Thank you for your service. God Protect You. A couple of my Navy budds are also there. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-23-2006, 02:49 PM	#72
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Let's Get It On Thursday Dave and I went for the first of three professional spray tans last evening. Everyone at the gym today noticed and commented on how dark we looked. We will have the second coat of spray applied after work and the final coat tomorrow morning before we leave for Atlanta. Our workout, by design, was light. We pumped up and did a couple of posing rounds and then 15 minutes of cardio. The drive to Atlanta tomorrow will take about 2.5 hours. The weigh in begins at 3 PM and goes until 7. Today I weighed 142.8 with 4% body fat. Dave weighed 197 and has a lower body fat than mine. Whew. We are staying with a fellow bodybuilder and his wife. I have competed a few times with him and he and his wife are my good friends. We are ready. Dave is excited and I am pleased with how everything has come together. Hopefully, we will have some good news to report after the competition. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-24-2006, 11:54 AM	#74
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Heading For Atlanta Friday-Weigh In Last evening Dave and I met at the tanning salon where we had our second coat of professional spray applied. He looks tan. I look more tan. He is Irish and I have some Spanish in me, so I tan darker, much to Dave's dismay. I woke up at my usual 4:50 AM and stayed in bed for a few minutes, thinking about what Dave and I have accomplished these past seven months. We will lay it all out on the line tomorrow. I began gathering my trip items last evening, so now I have packed and am ready. Some of the things I need to bring include: two pairs of posing trunks two copies of my CD music for the individual posing routine two copies of the MC script (what I want him to say when I'm introduced) petroleum jelly (to prevent dry mouth) posing gel for prejudging competition posing oil for the evening show vasolidation oil (Hot Stuff) chap stick inhaler moisturizer hand towel pump up gloves stretch belts (in case there are not enough free weights) portable push up bar set ankle socks (for the cold floor backstage) two warm up suits two tee shirts food for today and tomorrow morning (mostly fish and grapefruit) bottled water NPC membership card check book debit card drivers license extra cash Dave will come to my home at around 9:30 and leave his car for the weekend. We will go to the tanning salon for a final spray and then drive to Atlanta. The trip takes about 2.5 hours. We will stop on the way for lunch. If all goes well, we will check in and weigh in at around 5 PM and then go relax for the rest of the night. Today I weigh 141.0, a safe margin of 2.25 pounds under Bantam Weight. Dave is at 196.0, about 2 pounds under Light Heavyweight. We should both be fine for the weigh in. My webmaster, who is also a very good photographer, will cover the evening show on Saturday so I will have some photos of Dave and I to post after the competition. I am looking forward to our Trophy Shots! __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-26-2006, 07:23 PM	#75
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	2006 NPC Atlantic USA Bodybuilding Championships 2006 NPC Atlantic USA Bodybuilding and Figure Championships, Norcross, Georgia, February 25. National Qualifier for the NPC Nationals Results: Dave Gallahan, Jr., 26, 6' 2" 197.5 Men's Novice Class - First Place Open Men's Light Heavyweight Class - Second Place Scott "Old Navy" Hults, 62, 5' 6.5", 142.0 Men's 50+ Class - First Place Open Men's Bantam Weight Class - First Place Old Navy competed in the Pose Off for the Overall, which was won by the Heavyweight Class winner. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com