Old Navy's 2006 Contest Prep Training Log - Page 5

*Old Navy* · 04-12-2006, 01:45 AM

Tuesday

Dave and I were really glad to see each other when I arrived at the gym this afternoon after returning to Birmingham from Atlanta. After a quick hug and high five, we got down to business. Dave is feeling better and is ready to train hard for the 2006 FAME-SNBF Southern Open in Suwanee, Georgia on July 22. He is going to take another crack at picking up his Pro Card in this tested organization. We agree that the judges didn't see Dave at his best at the 2006 Georgia FAME-SNBF Championships in Marietta a week ago. He will be ready next time. He will be bigger, more cut, and hopefully healthy!

We did a kick-butt legs and calves workout. We started with barbell squats (3 X 10 X heavy), standing bar bell ham stretches, machine leg extensions (3 X 10 X 170) and ham curls (3 X 10 X 90) with negatives, abductors and adductors (3 X 10 X max weight). We finished with seated calf machine (3 X 25 X 140) with (3 X 25) supersetted toe raises. We added 4 X 10 pull-ups for conditioning and 1 X 20 hanging leg raises for abs.

*Old Navy* · 04-14-2006, 02:38 PM

Wednesday, April 12, 2006

There is no doubt that Dave and I are back! Whoa. We tried to outdo each other on back and biceps today. We kept pushing each other. What fun! We did three sets of 10 reps of lat pull downs, bent over bar bell rows and seated lat pulls. After each set, we did between 15-25 push ups for supersets. At the dumb bell rack, we did a series of curl sets, some slow, some fast, some with an extra pause and squeeze and some hammers up and curls down. We ended our biceps workout with standing preacher curls with negatives. We also did two sets of 10 pull ups and finished on the tread mill. It's good to be at it again with this much intensity.

Thursday, April 13, 2006

Killer Chest Day! Dave and I finally got to do our new dumb bell flies chest workout together. Big Time Hurt! A really great session. I used 40s, 45s and 50s. Dave used 45s and 50s. We did three sets of 12 reps of incline dumb bell flies, decline flies and flat bench flies. In each case, we took the dumb bells wide out and when we brought them back up, we stopped them about a foot apart and squeezed our pecs. Oh, man! Then we supersetted each set with 12 dips. We also did supersetted sets of triceps rope pull downs and reverse grip bar pull downs, followed by supersetted pushups. We finished out workout with crunches for abs and tread mill for cardio. I know the two of us will limp into the gym tomorrow for legs, calves, shoulders and biceps, a good mix and match day.

**Trick D** · 04-14-2006, 03:08 PM

That is some hardcore workouts! Keep up the good work.

*Old Navy* · 04-14-2006, 07:41 PM

Quote:

Originally Posted by Trick D

That is some hardcore workouts! Keep up the good work.

Dave and I get a lot of "looks" in the gym. Sometimes guys come over and ask why we are doing an exercise a certain way? We are some pair. For sure we aren't bookends. Dave is 6' 2", 206 pounds and I am 5' 5.6" and 140. He is 27 and I will be 63 in two weeks. We are Training Partners, and that's a fact!

*Old Navy* · 04-19-2006, 01:45 AM

Friday, April 14, 2006

Dave and I hit it really hard in the gym this morning. We started with shoulders, doing seated machine military presses with negatives. Then we did heavy-weight sets of shrugs, followed by 40 pound bar bell extended shoulder raises. We went from there to biceps, where we did slow cable curls with a bicep squeeze, followed by rapid dumb bell curls using 30 pound weights. Then we did 50 wide grip and hammer pull ups, hanging leg raises and crunches. We ended our workout with 200 skip ropes. Nice Time.

Saturday, April 15, 2006

After sleeping in until 7 AM (a treat), I got up, had some breakfast with my wife and then went to the gym for cardio. I did 45 minutes on the tread mill and then did several crunches on a slanted bench. It was a quiet day at Gold's. With two weeks to go until the Spirit of America in Cape Cod, my weight is on track. I am about two pounds away from where I want to be on April 29th.

Monday, April 17, 2006

My training partner didn't make it to the gym this morning. He probably ate too much good food on Easter Sunday. So today, I grabbed the nearest big man and took him through an Old Navy chest and triceps workout. Tim loved working out with me. I loved watching him crawl to the locker room on his hands and knees afterwards. Just kidding.

We had a great barbell chest workout. We did three sets of 10 reps of decline, incline and bench presses and dumb bell bench flies. After each set, we supersetted with 10 push ups. For triceps we supersetted rope pull downs with bar push downs, followed by 10 push ups after each set. We ended out triceps workout with dumb bell flat bench prone tricep raises. Tim then went to the shower and I stayed for hanging leg raises, 20 pull-ups and a run on the tread mill.

Tuesday, April 18, 2006

It looks like Dave will be missing in action for a short while. His beautiful wife is about to give birth to their second child, a boy. Mindy is feeling a little under the weather and Dave is sticking close to home, as he should. God Bless them both.

I grabbed Tim again today for an aggressive legs and calves workout. I like working out with bigger men. It keeps me pushing and keeps them on their toes. They don't want to be showed up by an old dude like me, so we get plenty of hard work accomplished. Tim and I did three sets of 10 reps of squats, seated leg presses, leg extensions, ham string curls with negatives, adductors and abductors. For calves, we did three sets of 25 heavy weight seated calves presses, supersetted with the same number of toe raises. We ended our workout with 20 pull ups, 25 hanging leg raises and 25 crunches. Then we spread two mats on the floor and just laid there, laughing. Two beat campers.

*Old Navy* · 04-22-2006, 05:04 PM

Wednesday, April 19, 2006

My Training Partner returned, so it was a good day for back and biceps. We started with three sets of 10 reps of platform step ups, to dumb bell bicep curls to a press, curl down and step down. This is a great conditioning exercise. I used 30s and 35s. Dave used 35s and 40s. We then supersetted the exercise with 10 pull ups. We then did three sets of lean over barbell rows using two 45 pound plates, followed by 10 pull ups. We then went to the lat pull down machine and did three sets, followed by 10 pull ups. From there we went to the dumb bell rack and did three heavy sets of dumb bell lat pulls. I used 60s, 70s and 80s. Dave stayed 10 pounds heavier than me on all three sets. We supersetted these with 10 pull ups. We ended our workou with three sets of preacher curls with negatives and bicep machine curl ups, followed by 10 pull ups. We did some crunches and then quit. We were too pooped for cardio.

Thursday, April 20, 2006

Dave called me last evening to say his wife was in the hospital with labor pains. As of this morning, no new baby and no Dave. We spoke later in the day and he and Mandy are still working on bringing their son into the world.

I had Tim work out with me again today and took him through a brutal chest and tricpes workout. Needless to say, Tim will have sore triceps after supersetting every chest set with 10 dips. By our third exercise, Tim was down to three (two-and-a-half) dips per set. We did heavy sets of seated machine incline, decline, bench and fly exercises. For triceps, we did machine push downs and seated tricep hammers. I ended my workout with crunches and tread mill. Tim ended his in the locker room.

Friday, April 21, 2006

Poor Tim. He had to work out with me again today. Old Navy has no mercy and Dave still doesn't have his new baby. Tim and I went through a rigorous shoulders, biceps and calves workout, kind of a mix and match day. For shoulders, we did three heavy sets of seated barbell presses, standing dumb bell front and side supersetted sets and heavy shrugs. We also did three sets of barbell raises. For calves we did three sets of 25 reps of 270 pound calve raises, supersetted with the same number of toe raises. I did a run on the tread mill to end my session. I will do 45 minutes of tread mill tomorrow as I enter my final week of contest prep for the OCB Spirit of America on Cape Cod next Saturday.

*Old Navy* · 04-26-2006, 01:25 AM

Monday, April 24, 2006

I went to the gym yesterday instead of Saturday to do 45 minutes of cardio and some ab work. This morning, I worked out solo as Dave and Manday are still waiting for the birth of their son. I expect to get the phone call from my Training Partner very soon. I had a semi-hard chest and triceps workout going into my last few days of contest prep. Using 40 pound dumb bells, I did three sets of 10 reps of incline, decline and flat bench flies. I supersetted each set with 10 push ups. For triceps, I supersetted angle handle push downs and flat bar push downs, and supersetted those with 10 push ups after each set. I did 20 pull ups and 25 hanging leg raises. Then I went to te studio and did 200 skip ropes and practiced posing for about 10 minutes. I started a heavy water load this morning, looking to down about three gallons today.

Tuesday, April 25, 2006

I worked out with Bobby this morning, a fellow gym rat I've known for a few years. He is in his 40s and has a few health issues, so I went easy on him today. We did back and biceps, including trap flies, barbell bent over rows and cable lat pull downs. For biceps we did dumb bell curls, hammers up curls down and "21s". We finished with 20 hammer pull ups. I then did crunches, practiced posing and added 300 skip ropes. I go for my first of three professional spray tans this evening after work. I will have applications on Wednesday and Thursday. I leave for Cape Cod at 6:30 AM on Friday.

*Old Navy* · 04-27-2006, 12:24 AM

Wednesday, April 26, 2006

No Dave, no new baby, no Training Partner...but I did talk to Dave last night and his new son should arrive in the next 24-36 hours. He and Mandy are ready. God Bless them. I trained with Bobby again today. He was hurting a bit from yesterday, but he gamely went through a chest and triceps workout with me. We did three sets of 10 reps of machine inclines, declines and bench, each set supersetted with 10 dips. I love supersetting. It really adds to the "pump." We did flat bench dumb bell flies and for triceps, did skull crushers, bar push downs, rope pull downs and prone dumb bell tricep hammers. I did hanging leg raises, 20 pullups and a practice posing session. I weighed 140.8 pounds this mrning, about .8 of a pound from where I want to be on Saturday. Everything is on target and tracking well. I'm optimistic about how I am going to do at the Spirit of America this weekend.

**bigDman** · 04-27-2006, 12:27 AM

hey oldnavy tell dave congrats on the new kid

A_N_91 · 04-28-2006, 07:57 PM

Awesome workouts man, very inspiring.

BTW, Happy Birthday!!

**DarkFalcon** · 04-28-2006, 08:09 PM

Quote:

Originally Posted by A_N_91

Awesome workouts man, very inspiring.

BTW, Happy Birthday!!

BUMP!! Happy Birthday big guy! Hope your kicking ass at your contest!

*Old Navy* · 05-02-2006, 02:04 AM

Sunday, April 30, 2006

2006 OCB Bodybuilding, Figure and Fitness
Championship, Cape Cod, MA, April 29

Sully's show was a Ton of Fun

Sean and Deb Sullivan, co-promoters of the 3rd Annual "Spirit of America Bodybuilding, Figure and Fitness Championship, ran an outstanding competition on Saturday. Ninety-nine men and women athletes showed up, making it the biggest OCB event ever.

The "Spirit of America" was held in the auditorium at the Mattacheese Middle School in Yarmouth, MA. The stage was large and as befits the theme was grandly decorated with the Stars and Stripes. Backstage was a little crowded because the area doubles as the school's band room and the competitors had to work around music instruments and drum sets. Nevertheless, Sully and his crew created a good pump up area, set up several full-length mirrors and covered the floor with paper so there were no restrictions about applying tanning oil or spray.

Most of the competitors checked in at the host hotel on Friday between 4 - 8:30 where we were given our competitor's numbers, polygraph test, tee shirts and a goodie bag of supplements and treats.

Prejudging

On Saturday we arrived at the venue for the 9 AM meeting and bodybuilder's weigh-in. After the weigh-in, Sully set the Men's and Women's Bodybuilding classes. I was in the Open Men's Class I, with a maximum weight of 150 pounds. There were six of us in this class. Sully did it this way to make the class sizes more even.

Sully and his great crew were still making final stage and lighting changes so the meeting started a little late. But, Sully made up most of the time by keeping the meeting short. We then went back stage to prep and found that Sully had supplied bottled water, fruit, snacks and a pair of "Stars and Stripes" flip-flops for us to wear and keep. He posted the Schedule of Events several places back stage and we looked to the men and women facilitators to get us where we belonged. They were very helpful and efficient.

I competed in the Men's Open Lightweight (Class I), the Men's Master 50+ Class and the Men's Master 60+ Class.

Everyone at the competition was upbeat and positive. There was lots of good-natured flexing and comparing going on. There wasn't a bad body in the house...but there were some BAD BODIES. Whew. Great muscularity, rock-hard abs, huge quads and peaked biceps. The Red Cross would have loved the veins.

With the huge number of competitors the pre-judging was a little long, the last class judged having little time to eat, rest, recharge and return for the 4 PM start of the Night Show. But we all managed to make do with the time we had and were on hand for the start.

Night Show

Sean and Deb's nine year old daughter, Kayla, opened the Show with a nice "a capella" singing of our National Anthem. She was followed by an outstanding guest poser, NGA Pro, Will Usher. Unlike the NPC, it was nice watching Will Usher work instead of the usual off season, out of shape fat slobs that organization puts in front of audiences.

As I said earlier, the bodybuilders were superb and the fitness and figure women were spectacular. Even some of us bodybuilders stopped looking at ourselves in the mirror for a few seconds so we could admire the beautiful ladies.

I like the way the SOA handled the individual posing routines. We went on stage and presented our routine according to our competitor's number. I was number 42 and did my "16 Tons" salute to the fallen West Virginia miners to an appreciative audience.

After the intermission, Sean presented an equally good guest poser, Dave Lovelace, last year's SOA Champion and now a Pro. Both men were a pleasure to watch.. Then came the moment the audience and contestants were waiting for, the Award Ceremony.

Awards Ceremony

Against a super class of Men's Open Lightweights, I placed sixth. No argument from me. Each man was a warrior and I was in the best shape of my life. Every one of my "sons" did their "dad" proud. The average age of the five winners was 26.

I was more successful in my two age classes, taking Second in Men's Master 50+ and winning the Men's Master 60+. I had a great time in the pose down against the winners of the 50+ Class and the winners of the two 40+ Classes, which was won by one of the 40+.

The SOA was my 10th bodybuilding competition. For me, it was the best show I've ever done.

Post Party

After the contest, we gathered at a local Mexican restaurant for an alcohol and carb load. Sully and Deb provided the start-up buffet snacks and we enjoyed sitting around in our smelly, oily, tanned state, smiling, laughing, high-fiveing and eating. Deb gave Sully a birthday cake large enough to share with everyone so we added a sugar load to our feast. The party broke up at around 1:30 AM.

Monday, May 1, 2006

Well, it's time to put my two new trophies from last weekend's competition on the shelf and get down to business as I prepare for my next competition in three weeks. Today I did a hard back and biceps routine, using moderate weights and more reps, 15 per set. I supersetted everything with an equal number of push ups. I did lat pull downs, dumb bell bent over rows, seated rows and dead lifts. I finished with 20 pull ups, 25 hanging leg raises and 200 skip ropes.

*Old Navy* · 05-06-2006, 09:12 PM

Tuesday, May 2, 2006

Brock Ivan Gallahan, weighing 9.2 pounds, arrived on Monday, May 1. Mandy and Dave and "BIG" are all doing well. Dave told me he had his son doing push ups, crunches, sit ups and poses this morning. This is their second child and their young daughter says she is very happy to have a new baby brother.

I did legs and calves today. That's all the news.

Wednesday, May 3, 2006

Today was chest and triceps. I did a dumb bell fly workout with three sets of 15 reps of inclines (35 pounds), three sets of 15 reps of declines (45 pounds) and three sets of 15 reps of flat bench (40 pounds). Each set was supersetted with 15 dips. For triceps I did three sets of cable push downs. Since I did so many dips, that's all I did for triceps. I did 30 pull ups (15 curls and 15 hammers) and 30 hanging leg raises. I good, tough workout. I am trying to harden this week as I get close to my last two weeks of contest prep starting on Monday. Everything is on track. I weighed 142.5 and I'm hard.

Thursday, May 4, 2006

Still going it alone as my Training Partner, Dave, adjusts to life with a second child. I hope to see him back in the gym by next week. In the meantime, I continue to prep for my next competition on May 20. Today I did back and biceps with three sets of 15 reps of seated barbell shoulder presses, heavy and slow dumb bell shrugs, single arm bench kneeling dumb bell lateral raises and standing dumb bell lateral raises. I supersetted each set with 25 push ups. I also did 20 pull ups and 200 ab crunches. I ended my workout with 100 skip ropes. 142.6 today. Feeling great, looking great.

Friday, May 5, 2006

Today I did a strong legs and calves workout. I decided to go very heavy and do less reps. So I worked on 6RM sets, that is, doing a weight that I would fail at by the sixth rep. I found a few. I did squats, extensions, leg curls, abductors, adductors and dead lifts. I ended my workout with 75 seated calve raises, supersetted with 75 toe raises. I broke my jump rope, so had to stop at 35. I bought a new one (like the boxers use) this evening and will try it out on Saturday when I go to the gym for an hour of cardio. Two weeks until my next contest. I need to get serious.

Saturday, May 6, 2006

I did a speed and endurance cardio workout at the gym this morning. After a five-minute warm up, I did five sets of 20/40 sprints. Setting the elevation at 9%, I did 20 seconds of 10 mph speed, followed by 40 seconds of 6-7 mph speed. Then, I did 25 minutes of moderate speed, keeping my heart rate at about 128 bpm. That was the 90% range for my age. For the longer run, I elevated the tread mill about 6 degrees and kept a speed of around 5 mph. I ended the run with a five minute cool down. After that I tried out my new boxer's skip rope and stumbled though about 150 skips. It's a leather rope with weighted ball bearing handles. Really cool.

*Old Navy* · 05-16-2006, 12:38 AM

Monday, May 8, 2006

I will spend the last week before contest week working on my new HITT Cardio and GH Workout Plan. Today was cardio only and I did my first HITT Cardio session. After five minutes of warmup at 10 % elevation and 5 mph, I did five 20/40 splits. I sprinted for 20 seconds at 8-9 mph and then ran for 40 seconds at 6-7 mph. After the 5 20/40 splits, I did another 25 minutes of moderate paced tread mill (10 % elevation at 5.0 speed).
Then I stumbled into the studio and tripped through 100 skip ropes. I was beat.

Tuesday, May 9, 2006

I did my first day of Advanced GH Workout + HITT Cardio. Weeeuuuu. This is a tough workout. But I loved every minute. The pump was incredible. The key is resting 10 seconds between sets. You don't have any time to think about it. You just do it. And I did. I will go into more detail about this new workout plan as soon as I cycle it for a couple of weeks.

Wednesday, May 10, 2006

Sometimes you have to set aside your own agenda to help someone else with theirs. Today, at the gym, a heavyweight bodybuilder came up to me in a slight panic. He is competing in a local NPC contest on Saturday and his personal trainer left the gym (permanently) without telling the athlete he was no longer employed there. He was scheduled to work with him on his posing. This is his first show in two years. He won the Junior title at the NPC Alabama State Championship in 2003, his first contest. His posing was really rusty and needed work. So I blew off my workout and spent the next 90 minutes helping him get ready for Saturday's show. He will now do well and I was glad to help.

Thursday, May 11, 2006

After working with the heavyweight on his posing yesterday, I'm back on track, doing my own thing. But I'm doing it in St. Louis, Missouri. I'm here on business and will not return home until Monday. I found a Gold's Gym and, with my travel pass, was able to use the facility for my Advance GH Legs, Calves and Arms workout. It was really intense. I tried to keep on schedule, but had a little trouble finding all the equipment I needed. I did find everything and was able to complete the workout and HITT cardio session. Tonight I am scheduled for a carb meal, which I am really looking forward to. I never thought I would get excited about a bowl of oatmeal. With one week to go, I'm feeling good and looking good. I have a good feelng about the May 20th contest. Last year I placed sixth in the Open Men's Short Class. I am looking to finish in the Top Five. I'm not sure what age class I will compete in, 50+ or 60+. I depends on who else shows up. As always.

Friday, May 12, 2006 - St. Louis

I really like the Gold's Gym in St. Louis. The desk crew is friendly, the trainers seem to know what they are doing and the gym crowd is upbeat. There are a few extremely large bodybuilders (read users) on site, but they pretty much hang to themselves. One is going to Las Vegas for the show there in several weeks. He was about 5'2 tall and 5'2 wide, a big little man.

I had a killer GH Power workout today, coupled with an HITT cardio session. The workout called for me to do 5 rm sets (failure at rep #5). There were eight different exercises with very limited rest between sets and I did eight sets of all of them in about 90 minutes. They included squats, calve raises, pull ups, military press, hammer dumb bell curls, incline dumb bell presses, hamstring curls and tricep extensions. The HITT cardio included a five minute warm up at 10 % incline and 4.5 speed and then five sets of 20/40 sprints, at 190% incline, followed by 25 minutes of moderate speed elliptical trainer, also at 10% incline.

I will take off from training tomorrow and pick it up again Sunday afternoon with a light weight and cardio session. Next week, I will taper my training as I close in on my contest date. I'm feeling great. After my carb load last night and today, I am back up to 140 (from 138.0). That makes me happy. I think I will come in on target and willl do well next weekend. I feel good about it.

Monday May 15, 2006 - St. Louis - Four Days Until Weigh-in

I did a fast-paced pump up this morning, hitting all of my body parts with two sets of 15 reps, using moderate weights. I also did 30 minutes of 10 degree elevation tread mill at a speed of 5.0 - 6.0 mph. After the workout, I had a breakfast of six egg whites and 1/2 grapefruit. I am now on my one week contest prep cutting diet. I feel great and am looking forward to Saturday's 2006 FAME SNBF Capital City Classic in Montgomery, Alabama. It will be my 11th contest.

04-12-2006, 01:45 AM	#121
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Back in the Saddle Tuesday Dave and I were really glad to see each other when I arrived at the gym this afternoon after returning to Birmingham from Atlanta. After a quick hug and high five, we got down to business. Dave is feeling better and is ready to train hard for the 2006 FAME-SNBF Southern Open in Suwanee, Georgia on July 22. He is going to take another crack at picking up his Pro Card in this tested organization. We agree that the judges didn't see Dave at his best at the 2006 Georgia FAME-SNBF Championships in Marietta a week ago. He will be ready next time. He will be bigger, more cut, and hopefully healthy! We did a kick-butt legs and calves workout. We started with barbell squats (3 X 10 X heavy), standing bar bell ham stretches, machine leg extensions (3 X 10 X 170) and ham curls (3 X 10 X 90) with negatives, abductors and adductors (3 X 10 X max weight). We finished with seated calf machine (3 X 25 X 140) with (3 X 25) supersetted toe raises. We added 4 X 10 pull-ups for conditioning and 1 X 20 hanging leg raises for abs. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-14-2006, 02:38 PM	#122
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Two Weeks Until The OCB Spirit of America Wednesday, April 12, 2006 There is no doubt that Dave and I are back! Whoa. We tried to outdo each other on back and biceps today. We kept pushing each other. What fun! We did three sets of 10 reps of lat pull downs, bent over bar bell rows and seated lat pulls. After each set, we did between 15-25 push ups for supersets. At the dumb bell rack, we did a series of curl sets, some slow, some fast, some with an extra pause and squeeze and some hammers up and curls down. We ended our biceps workout with standing preacher curls with negatives. We also did two sets of 10 pull ups and finished on the tread mill. It's good to be at it again with this much intensity. Thursday, April 13, 2006 Killer Chest Day! Dave and I finally got to do our new dumb bell flies chest workout together. Big Time Hurt! A really great session. I used 40s, 45s and 50s. Dave used 45s and 50s. We did three sets of 12 reps of incline dumb bell flies, decline flies and flat bench flies. In each case, we took the dumb bells wide out and when we brought them back up, we stopped them about a foot apart and squeezed our pecs. Oh, man! Then we supersetted each set with 12 dips. We also did supersetted sets of triceps rope pull downs and reverse grip bar pull downs, followed by supersetted pushups. We finished out workout with crunches for abs and tread mill for cardio. I know the two of us will limp into the gym tomorrow for legs, calves, shoulders and biceps, a good mix and match day. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-19-2006, 01:45 AM	#125
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Counting Down To The Spirit Of America Friday, April 14, 2006 Dave and I hit it really hard in the gym this morning. We started with shoulders, doing seated machine military presses with negatives. Then we did heavy-weight sets of shrugs, followed by 40 pound bar bell extended shoulder raises. We went from there to biceps, where we did slow cable curls with a bicep squeeze, followed by rapid dumb bell curls using 30 pound weights. Then we did 50 wide grip and hammer pull ups, hanging leg raises and crunches. We ended our workout with 200 skip ropes. Nice Time. Saturday, April 15, 2006 After sleeping in until 7 AM (a treat), I got up, had some breakfast with my wife and then went to the gym for cardio. I did 45 minutes on the tread mill and then did several crunches on a slanted bench. It was a quiet day at Gold's. With two weeks to go until the Spirit of America in Cape Cod, my weight is on track. I am about two pounds away from where I want to be on April 29th. Monday, April 17, 2006 My training partner didn't make it to the gym this morning. He probably ate too much good food on Easter Sunday. So today, I grabbed the nearest big man and took him through an Old Navy chest and triceps workout. Tim loved working out with me. I loved watching him crawl to the locker room on his hands and knees afterwards. Just kidding. We had a great barbell chest workout. We did three sets of 10 reps of decline, incline and bench presses and dumb bell bench flies. After each set, we supersetted with 10 push ups. For triceps we supersetted rope pull downs with bar push downs, followed by 10 push ups after each set. We ended out triceps workout with dumb bell flat bench prone tricep raises. Tim then went to the shower and I stayed for hanging leg raises, 20 pull-ups and a run on the tread mill. Tuesday, April 18, 2006 It looks like Dave will be missing in action for a short while. His beautiful wife is about to give birth to their second child, a boy. Mindy is feeling a little under the weather and Dave is sticking close to home, as he should. God Bless them both. I grabbed Tim again today for an aggressive legs and calves workout. I like working out with bigger men. It keeps me pushing and keeps them on their toes. They don't want to be showed up by an old dude like me, so we get plenty of hard work accomplished. Tim and I did three sets of 10 reps of squats, seated leg presses, leg extensions, ham string curls with negatives, adductors and abductors. For calves, we did three sets of 25 heavy weight seated calves presses, supersetted with the same number of toe raises. We ended our workout with 20 pull ups, 25 hanging leg raises and 25 crunches. Then we spread two mats on the floor and just laid there, laughing. Two beat campers. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-22-2006, 05:04 PM	#126
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	One Week Until The Spirit of America Weigh In Wednesday, April 19, 2006 My Training Partner returned, so it was a good day for back and biceps. We started with three sets of 10 reps of platform step ups, to dumb bell bicep curls to a press, curl down and step down. This is a great conditioning exercise. I used 30s and 35s. Dave used 35s and 40s. We then supersetted the exercise with 10 pull ups. We then did three sets of lean over barbell rows using two 45 pound plates, followed by 10 pull ups. We then went to the lat pull down machine and did three sets, followed by 10 pull ups. From there we went to the dumb bell rack and did three heavy sets of dumb bell lat pulls. I used 60s, 70s and 80s. Dave stayed 10 pounds heavier than me on all three sets. We supersetted these with 10 pull ups. We ended our workou with three sets of preacher curls with negatives and bicep machine curl ups, followed by 10 pull ups. We did some crunches and then quit. We were too pooped for cardio. Thursday, April 20, 2006 Dave called me last evening to say his wife was in the hospital with labor pains. As of this morning, no new baby and no Dave. We spoke later in the day and he and Mandy are still working on bringing their son into the world. I had Tim work out with me again today and took him through a brutal chest and tricpes workout. Needless to say, Tim will have sore triceps after supersetting every chest set with 10 dips. By our third exercise, Tim was down to three (two-and-a-half) dips per set. We did heavy sets of seated machine incline, decline, bench and fly exercises. For triceps, we did machine push downs and seated tricep hammers. I ended my workout with crunches and tread mill. Tim ended his in the locker room. Friday, April 21, 2006 Poor Tim. He had to work out with me again today. Old Navy has no mercy and Dave still doesn't have his new baby. Tim and I went through a rigorous shoulders, biceps and calves workout, kind of a mix and match day. For shoulders, we did three heavy sets of seated barbell presses, standing dumb bell front and side supersetted sets and heavy shrugs. We also did three sets of barbell raises. For calves we did three sets of 25 reps of 270 pound calve raises, supersetted with the same number of toe raises. I did a run on the tread mill to end my session. I will do 45 minutes of tread mill tomorrow as I enter my final week of contest prep for the OCB Spirit of America on Cape Cod next Saturday. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-26-2006, 01:25 AM	#127
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Working The Last Week Without My Training Partner Monday, April 24, 2006 I went to the gym yesterday instead of Saturday to do 45 minutes of cardio and some ab work. This morning, I worked out solo as Dave and Manday are still waiting for the birth of their son. I expect to get the phone call from my Training Partner very soon. I had a semi-hard chest and triceps workout going into my last few days of contest prep. Using 40 pound dumb bells, I did three sets of 10 reps of incline, decline and flat bench flies. I supersetted each set with 10 push ups. For triceps, I supersetted angle handle push downs and flat bar push downs, and supersetted those with 10 push ups after each set. I did 20 pull ups and 25 hanging leg raises. Then I went to te studio and did 200 skip ropes and practiced posing for about 10 minutes. I started a heavy water load this morning, looking to down about three gallons today. Tuesday, April 25, 2006 I worked out with Bobby this morning, a fellow gym rat I've known for a few years. He is in his 40s and has a few health issues, so I went easy on him today. We did back and biceps, including trap flies, barbell bent over rows and cable lat pull downs. For biceps we did dumb bell curls, hammers up curls down and "21s". We finished with 20 hammer pull ups. I then did crunches, practiced posing and added 300 skip ropes. I go for my first of three professional spray tans this evening after work. I will have applications on Wednesday and Thursday. I leave for Cape Cod at 6:30 AM on Friday. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-27-2006, 12:24 AM	#128
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Two More Days Until I Leave For Cape Cod Wednesday, April 26, 2006 No Dave, no new baby, no Training Partner...but I did talk to Dave last night and his new son should arrive in the next 24-36 hours. He and Mandy are ready. God Bless them. I trained with Bobby again today. He was hurting a bit from yesterday, but he gamely went through a chest and triceps workout with me. We did three sets of 10 reps of machine inclines, declines and bench, each set supersetted with 10 dips. I love supersetting. It really adds to the "pump." We did flat bench dumb bell flies and for triceps, did skull crushers, bar push downs, rope pull downs and prone dumb bell tricep hammers. I did hanging leg raises, 20 pullups and a practice posing session. I weighed 140.8 pounds this mrning, about .8 of a pound from where I want to be on Saturday. Everything is on target and tracking well. I'm optimistic about how I am going to do at the Spirit of America this weekend. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-28-2006, 07:57 PM	#130
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Awesome workouts man, very inspiring. BTW, Happy Birthday!!

05-02-2006, 02:04 AM	#132
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Back From Cape Cod, Now Training For the Next One Sunday, April 30, 2006 2006 OCB Bodybuilding, Figure and Fitness Championship, Cape Cod, MA, April 29 Sully's show was a Ton of Fun Sean and Deb Sullivan, co-promoters of the 3rd Annual "Spirit of America Bodybuilding, Figure and Fitness Championship, ran an outstanding competition on Saturday. Ninety-nine men and women athletes showed up, making it the biggest OCB event ever. The "Spirit of America" was held in the auditorium at the Mattacheese Middle School in Yarmouth, MA. The stage was large and as befits the theme was grandly decorated with the Stars and Stripes. Backstage was a little crowded because the area doubles as the school's band room and the competitors had to work around music instruments and drum sets. Nevertheless, Sully and his crew created a good pump up area, set up several full-length mirrors and covered the floor with paper so there were no restrictions about applying tanning oil or spray. Most of the competitors checked in at the host hotel on Friday between 4 - 8:30 where we were given our competitor's numbers, polygraph test, tee shirts and a goodie bag of supplements and treats. Prejudging On Saturday we arrived at the venue for the 9 AM meeting and bodybuilder's weigh-in. After the weigh-in, Sully set the Men's and Women's Bodybuilding classes. I was in the Open Men's Class I, with a maximum weight of 150 pounds. There were six of us in this class. Sully did it this way to make the class sizes more even. Sully and his great crew were still making final stage and lighting changes so the meeting started a little late. But, Sully made up most of the time by keeping the meeting short. We then went back stage to prep and found that Sully had supplied bottled water, fruit, snacks and a pair of "Stars and Stripes" flip-flops for us to wear and keep. He posted the Schedule of Events several places back stage and we looked to the men and women facilitators to get us where we belonged. They were very helpful and efficient. I competed in the Men's Open Lightweight (Class I), the Men's Master 50+ Class and the Men's Master 60+ Class. Everyone at the competition was upbeat and positive. There was lots of good-natured flexing and comparing going on. There wasn't a bad body in the house...but there were some BAD BODIES. Whew. Great muscularity, rock-hard abs, huge quads and peaked biceps. The Red Cross would have loved the veins. With the huge number of competitors the pre-judging was a little long, the last class judged having little time to eat, rest, recharge and return for the 4 PM start of the Night Show. But we all managed to make do with the time we had and were on hand for the start. Night Show Sean and Deb's nine year old daughter, Kayla, opened the Show with a nice "a capella" singing of our National Anthem. She was followed by an outstanding guest poser, NGA Pro, Will Usher. Unlike the NPC, it was nice watching Will Usher work instead of the usual off season, out of shape fat slobs that organization puts in front of audiences. As I said earlier, the bodybuilders were superb and the fitness and figure women were spectacular. Even some of us bodybuilders stopped looking at ourselves in the mirror for a few seconds so we could admire the beautiful ladies. I like the way the SOA handled the individual posing routines. We went on stage and presented our routine according to our competitor's number. I was number 42 and did my "16 Tons" salute to the fallen West Virginia miners to an appreciative audience. After the intermission, Sean presented an equally good guest poser, Dave Lovelace, last year's SOA Champion and now a Pro. Both men were a pleasure to watch.. Then came the moment the audience and contestants were waiting for, the Award Ceremony. Awards Ceremony Against a super class of Men's Open Lightweights, I placed sixth. No argument from me. Each man was a warrior and I was in the best shape of my life. Every one of my "sons" did their "dad" proud. The average age of the five winners was 26. I was more successful in my two age classes, taking Second in Men's Master 50+ and winning the Men's Master 60+. I had a great time in the pose down against the winners of the 50+ Class and the winners of the two 40+ Classes, which was won by one of the 40+. The SOA was my 10th bodybuilding competition. For me, it was the best show I've ever done. Post Party After the contest, we gathered at a local Mexican restaurant for an alcohol and carb load. Sully and Deb provided the start-up buffet snacks and we enjoyed sitting around in our smelly, oily, tanned state, smiling, laughing, high-fiveing and eating. Deb gave Sully a birthday cake large enough to share with everyone so we added a sugar load to our feast. The party broke up at around 1:30 AM. Monday, May 1, 2006 Well, it's time to put my two new trophies from last weekend's competition on the shelf and get down to business as I prepare for my next competition in three weeks. Today I did a hard back and biceps routine, using moderate weights and more reps, 15 per set. I supersetted everything with an equal number of push ups. I did lat pull downs, dumb bell bent over rows, seated rows and dead lifts. I finished with 20 pull ups, 25 hanging leg raises and 200 skip ropes. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

05-06-2006, 09:12 PM	#133
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Two Weeks Until the FAME Capital Classic in Alabama Tuesday, May 2, 2006 Brock Ivan Gallahan, weighing 9.2 pounds, arrived on Monday, May 1. Mandy and Dave and "BIG" are all doing well. Dave told me he had his son doing push ups, crunches, sit ups and poses this morning. This is their second child and their young daughter says she is very happy to have a new baby brother. I did legs and calves today. That's all the news. Wednesday, May 3, 2006 Today was chest and triceps. I did a dumb bell fly workout with three sets of 15 reps of inclines (35 pounds), three sets of 15 reps of declines (45 pounds) and three sets of 15 reps of flat bench (40 pounds). Each set was supersetted with 15 dips. For triceps I did three sets of cable push downs. Since I did so many dips, that's all I did for triceps. I did 30 pull ups (15 curls and 15 hammers) and 30 hanging leg raises. I good, tough workout. I am trying to harden this week as I get close to my last two weeks of contest prep starting on Monday. Everything is on track. I weighed 142.5 and I'm hard. Thursday, May 4, 2006 Still going it alone as my Training Partner, Dave, adjusts to life with a second child. I hope to see him back in the gym by next week. In the meantime, I continue to prep for my next competition on May 20. Today I did back and biceps with three sets of 15 reps of seated barbell shoulder presses, heavy and slow dumb bell shrugs, single arm bench kneeling dumb bell lateral raises and standing dumb bell lateral raises. I supersetted each set with 25 push ups. I also did 20 pull ups and 200 ab crunches. I ended my workout with 100 skip ropes. 142.6 today. Feeling great, looking great. Friday, May 5, 2006 Today I did a strong legs and calves workout. I decided to go very heavy and do less reps. So I worked on 6RM sets, that is, doing a weight that I would fail at by the sixth rep. I found a few. I did squats, extensions, leg curls, abductors, adductors and dead lifts. I ended my workout with 75 seated calve raises, supersetted with 75 toe raises. I broke my jump rope, so had to stop at 35. I bought a new one (like the boxers use) this evening and will try it out on Saturday when I go to the gym for an hour of cardio. Two weeks until my next contest. I need to get serious. Saturday, May 6, 2006 I did a speed and endurance cardio workout at the gym this morning. After a five-minute warm up, I did five sets of 20/40 sprints. Setting the elevation at 9%, I did 20 seconds of 10 mph speed, followed by 40 seconds of 6-7 mph speed. Then, I did 25 minutes of moderate speed, keeping my heart rate at about 128 bpm. That was the 90% range for my age. For the longer run, I elevated the tread mill about 6 degrees and kept a speed of around 5 mph. I ended the run with a five minute cool down. After that I tried out my new boxer's skip rope and stumbled though about 150 skips. It's a leather rope with weighted ball bearing handles. Really cool. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

05-16-2006, 12:38 AM	#134
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Next Contest the 2006 FAME Capital City on May 20 Monday, May 8, 2006 I will spend the last week before contest week working on my new HITT Cardio and GH Workout Plan. Today was cardio only and I did my first HITT Cardio session. After five minutes of warmup at 10 % elevation and 5 mph, I did five 20/40 splits. I sprinted for 20 seconds at 8-9 mph and then ran for 40 seconds at 6-7 mph. After the 5 20/40 splits, I did another 25 minutes of moderate paced tread mill (10 % elevation at 5.0 speed). Then I stumbled into the studio and tripped through 100 skip ropes. I was beat. Tuesday, May 9, 2006 I did my first day of Advanced GH Workout + HITT Cardio. Weeeuuuu. This is a tough workout. But I loved every minute. The pump was incredible. The key is resting 10 seconds between sets. You don't have any time to think about it. You just do it. And I did. I will go into more detail about this new workout plan as soon as I cycle it for a couple of weeks. Wednesday, May 10, 2006 Sometimes you have to set aside your own agenda to help someone else with theirs. Today, at the gym, a heavyweight bodybuilder came up to me in a slight panic. He is competing in a local NPC contest on Saturday and his personal trainer left the gym (permanently) without telling the athlete he was no longer employed there. He was scheduled to work with him on his posing. This is his first show in two years. He won the Junior title at the NPC Alabama State Championship in 2003, his first contest. His posing was really rusty and needed work. So I blew off my workout and spent the next 90 minutes helping him get ready for Saturday's show. He will now do well and I was glad to help. Thursday, May 11, 2006 After working with the heavyweight on his posing yesterday, I'm back on track, doing my own thing. But I'm doing it in St. Louis, Missouri. I'm here on business and will not return home until Monday. I found a Gold's Gym and, with my travel pass, was able to use the facility for my Advance GH Legs, Calves and Arms workout. It was really intense. I tried to keep on schedule, but had a little trouble finding all the equipment I needed. I did find everything and was able to complete the workout and HITT cardio session. Tonight I am scheduled for a carb meal, which I am really looking forward to. I never thought I would get excited about a bowl of oatmeal. With one week to go, I'm feeling good and looking good. I have a good feelng about the May 20th contest. Last year I placed sixth in the Open Men's Short Class. I am looking to finish in the Top Five. I'm not sure what age class I will compete in, 50+ or 60+. I depends on who else shows up. As always. Friday, May 12, 2006 - St. Louis I really like the Gold's Gym in St. Louis. The desk crew is friendly, the trainers seem to know what they are doing and the gym crowd is upbeat. There are a few extremely large bodybuilders (read users) on site, but they pretty much hang to themselves. One is going to Las Vegas for the show there in several weeks. He was about 5'2 tall and 5'2 wide, a big little man. I had a killer GH Power workout today, coupled with an HITT cardio session. The workout called for me to do 5 rm sets (failure at rep #5). There were eight different exercises with very limited rest between sets and I did eight sets of all of them in about 90 minutes. They included squats, calve raises, pull ups, military press, hammer dumb bell curls, incline dumb bell presses, hamstring curls and tricep extensions. The HITT cardio included a five minute warm up at 10 % incline and 4.5 speed and then five sets of 20/40 sprints, at 190% incline, followed by 25 minutes of moderate speed elliptical trainer, also at 10% incline. I will take off from training tomorrow and pick it up again Sunday afternoon with a light weight and cardio session. Next week, I will taper my training as I close in on my contest date. I'm feeling great. After my carb load last night and today, I am back up to 140 (from 138.0). That makes me happy. I think I will come in on target and willl do well next weekend. I feel good about it. Monday May 15, 2006 - St. Louis - Four Days Until Weigh-in I did a fast-paced pump up this morning, hitting all of my body parts with two sets of 15 reps, using moderate weights. I also did 30 minutes of 10 degree elevation tread mill at a speed of 5.0 - 6.0 mph. After the workout, I had a breakfast of six egg whites and 1/2 grapefruit. I am now on my one week contest prep cutting diet. I feel great and am looking forward to Saturday's 2006 FAME SNBF Capital City Classic in Montgomery, Alabama. It will be my 11th contest. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com