Old Navy's 2006 Contest Prep Training Log

*Old Navy* · 01-04-2006, 01:44 AM

Quote:
Originally Posted by Old Navy
It's 11 weeks until the 2006 NPC Northern Kentucky Bodybuilding Championships in Covington, KY. I have been on a contest fat-burning/cutting diet for the past three weeks. I really want to do well in this competition. It's the only one of six competitions I entered in 2005 in which I failed to Place. I will compete as a Bantam Weight (143.5) and Super Grand Master 60+. I started my diet weighing 165 pounds. Today (January 3) I am at 155.8. I am starting to show the leanness and cuts I am looking for. But, in order to be really prepared for this event, I have decided to do a warm up contest. I have entered the 2006 NPC Atlantic USA Bodybuilding Championships in Norcross, Georgia on February 25, three weeks before the Northern Kentucky. I will enter the Bantam Weight Class and Grand Master 50+ (no 60+). So now, I have less than eight weeks before my first 2006 competition. My plan for this show is to work out the off-season kinks, polish my posing, do my new posing routine and generally go with the attitude of doing the best I can and leaving the show much better prepared for the Northern Kentucky. I do plan on winning one or two trophies at the NPC Atlantic USA. I don't want to come home empty-handed there and have to do that show again in 2007. LOL

DarkFalcon Wrote:

"Nice! It's too bad you don't have a log here so we can follow your progress on your way to the contests. Good luck at the NPC in Atlanta!"

OK, I will start a log:

Here are the first five contest for which I am already registered:

2006 NPC Atlantic USA, Norcross, Georgia, February 25
2006 NPC Northern Kentucky, Covington, Kentucky, March 18
2006 FAME WNSO SNBF Georgia Open, Marietta, Georgia, April 1
2006 Spirit of America, Yarmouth, MA, April 29
2006 FAME WNSO World Championships, Toronto, CAN, June 17

Considering:
2006 NPC Panama City, FL, April 22
2006 NPC Clash at the Capstone, Tuscaloosa, AL, April 22
2006 FAME USA National Championship, New York, NY, May 6
2006 FAME WNSO SNBF Southern Open, Suwanee, GA, July 22
2006 FAME WNSO SNBF Nationals, Marietta,GA, Oct 7

I'll begin my training journal for my first contest tomorrow.

**DarkFalcon** · 01-04-2006, 01:58 AM

Awesome! Should be a good way for members to learn about contest prep and getting your training and diet spot on. :nosthumbs

*Old Navy* · 01-04-2006, 02:24 AM

Competition Diet Plan (9 weeks out) for Old Navy - Beverly International Supplements

Pre-Training: (About 5:45 AM)
8 Synergy Tablets
1 Scoop Creatine Select
1 Scoop Glutamine
5 Muscle Mass Tablets

Post-Training: (About 8:15 AM)
8 Synergy Tablet
1 Scoop Creatine Select
1 Scoop Glutamine
5 Muscle Mass Tablets
2 Antioxidants

Meal 1 (About 9 AM)
1 hard boiled egg and 3 egg whites
5 Oz 93% Lean Beef, chicken breast or Turkey breast
1 Grapefruit or 8 strawberries
3 Flax Oil Pills
Super Pax of Vitamins
6 Ultra 40
4 Mass Aminos
2 Lean Out

Meal 2 (About 11 AM)
Protein Drink: 2 Scoops Muscle Provider, 2 Tbs. Heavy Whipping Cream, 12 Oz Water
Or 8 oz Chicken Breast, or turkey breast, 3 egg whites, 1 tomato
6 Ultra 40
4 Mass Aminos
2 Lean Out

Meal 3 (About 1 PM)
6 Oz Chicken (About Two Chicken Breasts)
1 ½ Cups of Vegatables (string beans, broccoli, asparagus, spinach
6 Ultra 40
4 Mass Aminos
2 Lean Out
3 EFA Gold

Meal 4 (About 3 PM)
Protein Drink: 2 Scoops Muscle Provider, 2 Tbs. Heavy Whipping Cream, 12 Oz Water
Or, 9 Oz can of tuna., 3 egg whites, 1 tomato
6 Ultra 40
4 Mass Aminos
2 Lean Out

Meal (About 6 PM)
8 Oz 93% Lean Beef, Chicken Breast, Turkey Breast
1 Cups Vegetables (Green Leafy, spinach, asparagus, broccoli
6 Ultra 40
4 Mass Aminos
2 Lean Out
3 EFA Gold

Meal 6 (About 8 PM) Monday, Thursday
1.5 Cup Oatmeal or 1.5 Cups Cooked Rice
10 Oz Sweet Potato
4 Oz Banana
1 Cup green vegetables. 1Tbs. Butter.
6 Ultra 40
4 Mass Aminos
2 Lean Out

Meal 6 (About 8 PM Tuesday, Wednesday, Friday, Saturday, Sunday.
8 Egg whites
½ Cup Vegetables
6 Ultra 40
4 Mass Aminos
2 Lean Out

*Old Navy* · 01-04-2006, 02:37 AM

I am training a young athlete to enter his first contest. He and I will do the 2006 NPC Atlantic USA show together as a warmup. He will compete as a Novice Heavyweight and Open Men's Light Heavyweight (198 pounds). Dave is 6' 2" and today weighs 207. His body fat is about 5.7%. He is also my training partner. He is a natural athlete who will try to earn his Pro Card at the 2006 FAME WNSO SNBF contest in April and then go on to the FAME WNSO World Championship in Toronto in June as a Pro.

Training Splits: 6:20 - 8:00 AM M-F;9:00 -11:00 AM Saturday

Monday - Back & Biceps + Abs and Cardio (treadmill & eliptical)
Tuesday - Legs & Calves + Abs and Cardio
Wednesday - Chest & Triceps + Abs and Cardio
Thursday - Shoulders & Biceps + Abs and Cardio
Friday - Legs & Calves + Abs and Cardio
Saturday - Posing (individual routine and manditory rounds)

Workouts consist of 3-4 sets of 10-15 reps for each body part using lighter weights, thereby bringing more cardio into the regular workout to aid in fat burning and cutting during this period of our contest prep.

*Old Navy* · 01-04-2006, 05:16 PM

Wednesday, January 4th
Chest & Abs

Dave and I did three sets of 15 reps of flat bench dumb bell presses, incline bench flies, decline bar bell bench presses and cable flies. In each case, we did five slow, five pump and five slow reps. After each set, we immediately supersetted with 10 dips. We did a total of 125 dips, throwing in one extra just for good measure. Our weights were moderate, as we are in a cutting, muscle hardening phase. 60s for the flat bench, 40s for the incline flies, 2 45 plates for the decline bar bell and 20 pounds for the cable flies. Since we did so many dips, we only did three sets of triceps cable pull downs. Then we skipped rope for cardio and practiced posing for about 10 minutes. A solid workout.

*Old Navy* · 01-05-2006, 03:30 PM

Thursday, 1/5/06 Dave weighs 207.0 (goal 198.0) Old Navy weighs 156.0 (goal 142.0)

Shoulders and Biceps today. Normal workout. Three sets of 15 reps for each exercise. Four shoulders and two biceps. Plus 15 minutes of treadmill.

*Old Navy* · 01-06-2006, 06:33 PM

Friday, 1/6/06. Dave weighs 207.0 and Old Navy weighs 155.8. On goal.

Legs and calves today. Moderate weights (300 on the seated leg squat, 200 on the standing leg squat). Three sets of 50 weighted seated calve raises, supersetted with three sets of 50 deep toe raises. Seated and supine ham curls, seated leg extensions. Single leg squats. Adductor's and abductors, max weight on the machine 3 X 15. Plus skip rope and practice posing. Seven weeks to go until the contest. Dave and I will have a video taped posing practice on Saturday.

SoMdHunter · 01-06-2006, 10:22 PM

Welcome Bro....

Retired Navy here myself. I'm gonna keep track of this thread. I may need some advice when I start to cut in the spring.

*Old Navy* · 01-08-2006, 06:09 PM

Quote:

Originally Posted by SoMdHunter

Welcome Bro....

Retired Navy here myself. I'm gonna keep track of this thread. I may need some advice when I start to cut in the spring.

I would be happy to assist a fellow shipmate. Ask away.

*Old Navy* · 01-08-2006, 06:13 PM

Saturday

Dave and I spent two hours practicing our posing. I video taped the session. We did symmetry rounds, mandatory rounds and our individual posing routines. We considered the camera eye to be the eyes of the judges. After our "workout" we viewed the video critically and looked for ways to improve...especially the little things...head placement...transistions, facial expression, posture. I will tape each of our Saturday practice sessions until the contest, saving each one so we have a record of our progress.

*Old Navy* · 01-09-2006, 05:39 PM

Monday: After looking at the "game films" on Sunday (of our Saturday videoed posing session) I decided Dave and I needed another training session today. I wasn't happy with our "hardness" during the posing practice. Today we worked on holding rock-hard poses for 5-10 seconds before transitioning to the next pose. We also practiced our routines...going through the 90 seconds staying hard and flexed. It was worth skipping our usual Monday back and biceps workout. Now we will practice what we "learned" from today's extra posing session.

**Trick D** · 01-09-2006, 06:39 PM

Keep up the good work... I am sure you will come in hard as a rock. Keep practicing your posing!

*Old Navy* · 01-09-2006, 10:03 PM

Here is a shot of Old Navy taken at the 2005 FAME WNSO World Bodybuilding Championships last June in Toronto, Canada. I Placed Third in the World in Men 60+ against nine others in the World Championship. I'm hoping to get into similar contest shape in the next seven weeks for the 2006 NPC Atlantic USA.

**DarkFalcon** · 01-09-2006, 11:10 PM

Quote:

Originally Posted by Old Navy

Saturday

Dave and I spent two hours practicing our posing. I video taped the session. We did symmetry rounds, mandatory rounds and our individual posing routines. We considered the camera eye to be the eyes of the judges. After our "workout" we viewed the video critically and looked for ways to improve...especially the little things...head placement...transistions, facial expression, posture. I will tape each of our Saturday practice sessions until the contest, saving each one so we have a record of our progress.

Sounds like a great idea that I'm sure will pay off big. Also looking great in your pics, I can bet not many guys look anywhere close to that good at your age, I know my dad doesn't.

*Old Navy* · 01-10-2006, 12:54 AM

Quote:

Originally Posted by DarkFalcon

Sounds like a great idea that I'm sure will pay off big. Also looking great in your pics, I can bet not many guys look anywhere close to that good at your age, I know my dad doesn't.

Thanks for the nice words, Dark...my two college aged daughters (one at Auburn in Alabama, the other at Orange Coast College in Costa Mesa, CA) think their old dad is cool for doing this stuff. :boink:

*Old Navy* · 01-11-2006, 05:58 PM

Tuesday & Wednesday

Dave and I had an aggressive back and biceps workout on Tuesday and a hard leg and calves workout today. Since we are in a cutting diet phase, with less than seven weeks to go until our contest, we are using moderately heavy weights and doing between 10-15 reps per set. Before we started our diet 13 weeks ago, we used heavier weights and lower reps to build up the lean mass we had added off season. The key now is injury prevention. We do between three and five exercises for each body part and add at least 15 minutes of cardio after our workout. Today, I weighed 154.4 and Dave weighed 204.6. For the 2006 NPC Atlantic USA show in Norcross, GA on February 25, I plan to come in at 142.0 (Bantam Weight) and Dave plans on coming in at 198.0 (Lt. Heavyweight). We are both on target.

01-04-2006, 01:44 AM	#1
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Old Navy's 2006 Contest Prep Training Log Quote: Originally Posted by Old Navy It's 11 weeks until the 2006 NPC Northern Kentucky Bodybuilding Championships in Covington, KY. I have been on a contest fat-burning/cutting diet for the past three weeks. I really want to do well in this competition. It's the only one of six competitions I entered in 2005 in which I failed to Place. I will compete as a Bantam Weight (143.5) and Super Grand Master 60+. I started my diet weighing 165 pounds. Today (January 3) I am at 155.8. I am starting to show the leanness and cuts I am looking for. But, in order to be really prepared for this event, I have decided to do a warm up contest. I have entered the 2006 NPC Atlantic USA Bodybuilding Championships in Norcross, Georgia on February 25, three weeks before the Northern Kentucky. I will enter the Bantam Weight Class and Grand Master 50+ (no 60+). So now, I have less than eight weeks before my first 2006 competition. My plan for this show is to work out the off-season kinks, polish my posing, do my new posing routine and generally go with the attitude of doing the best I can and leaving the show much better prepared for the Northern Kentucky. I do plan on winning one or two trophies at the NPC Atlantic USA. I don't want to come home empty-handed there and have to do that show again in 2007. LOL DarkFalcon Wrote: "Nice! It's too bad you don't have a log here so we can follow your progress on your way to the contests. Good luck at the NPC in Atlanta!" OK, I will start a log: Here are the first five contest for which I am already registered: 2006 NPC Atlantic USA, Norcross, Georgia, February 25 2006 NPC Northern Kentucky, Covington, Kentucky, March 18 2006 FAME WNSO SNBF Georgia Open, Marietta, Georgia, April 1 2006 Spirit of America, Yarmouth, MA, April 29 2006 FAME WNSO World Championships, Toronto, CAN, June 17 Considering: 2006 NPC Panama City, FL, April 22 2006 NPC Clash at the Capstone, Tuscaloosa, AL, April 22 2006 FAME USA National Championship, New York, NY, May 6 2006 FAME WNSO SNBF Southern Open, Suwanee, GA, July 22 2006 FAME WNSO SNBF Nationals, Marietta,GA, Oct 7 I'll begin my training journal for my first contest tomorrow. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-04-2006, 02:24 AM	#3
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Old Navy Fat Burning/Cutting Contest Diet 9 Weeks Competition Diet Plan (9 weeks out) for Old Navy - Beverly International Supplements Pre-Training: (About 5:45 AM) 8 Synergy Tablets 1 Scoop Creatine Select 1 Scoop Glutamine 5 Muscle Mass Tablets Post-Training: (About 8:15 AM) 8 Synergy Tablet 1 Scoop Creatine Select 1 Scoop Glutamine 5 Muscle Mass Tablets 2 Antioxidants Meal 1 (About 9 AM) 1 hard boiled egg and 3 egg whites 5 Oz 93% Lean Beef, chicken breast or Turkey breast 1 Grapefruit or 8 strawberries 3 Flax Oil Pills Super Pax of Vitamins 6 Ultra 40 4 Mass Aminos 2 Lean Out Meal 2 (About 11 AM) Protein Drink: 2 Scoops Muscle Provider, 2 Tbs. Heavy Whipping Cream, 12 Oz Water Or 8 oz Chicken Breast, or turkey breast, 3 egg whites, 1 tomato 6 Ultra 40 4 Mass Aminos 2 Lean Out Meal 3 (About 1 PM) 6 Oz Chicken (About Two Chicken Breasts) 1 ½ Cups of Vegatables (string beans, broccoli, asparagus, spinach 6 Ultra 40 4 Mass Aminos 2 Lean Out 3 EFA Gold Meal 4 (About 3 PM) Protein Drink: 2 Scoops Muscle Provider, 2 Tbs. Heavy Whipping Cream, 12 Oz Water Or, 9 Oz can of tuna., 3 egg whites, 1 tomato 6 Ultra 40 4 Mass Aminos 2 Lean Out Meal (About 6 PM) 8 Oz 93% Lean Beef, Chicken Breast, Turkey Breast 1 Cups Vegetables (Green Leafy, spinach, asparagus, broccoli 6 Ultra 40 4 Mass Aminos 2 Lean Out 3 EFA Gold Meal 6 (About 8 PM) Monday, Thursday 1.5 Cup Oatmeal or 1.5 Cups Cooked Rice 10 Oz Sweet Potato 4 Oz Banana 1 Cup green vegetables. 1Tbs. Butter. 6 Ultra 40 4 Mass Aminos 2 Lean Out Meal 6 (About 8 PM Tuesday, Wednesday, Friday, Saturday, Sunday. 8 Egg whites ½ Cup Vegetables 6 Ultra 40 4 Mass Aminos 2 Lean Out __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-04-2006, 02:37 AM	#4
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	I am training a young athlete to enter his first contest. He and I will do the 2006 NPC Atlantic USA show together as a warmup. He will compete as a Novice Heavyweight and Open Men's Light Heavyweight (198 pounds). Dave is 6' 2" and today weighs 207. His body fat is about 5.7%. He is also my training partner. He is a natural athlete who will try to earn his Pro Card at the 2006 FAME WNSO SNBF contest in April and then go on to the FAME WNSO World Championship in Toronto in June as a Pro. Training Splits: 6:20 - 8:00 AM M-F;9:00 -11:00 AM Saturday Monday - Back & Biceps + Abs and Cardio (treadmill & eliptical) Tuesday - Legs & Calves + Abs and Cardio Wednesday - Chest & Triceps + Abs and Cardio Thursday - Shoulders & Biceps + Abs and Cardio Friday - Legs & Calves + Abs and Cardio Saturday - Posing (individual routine and manditory rounds) Workouts consist of 3-4 sets of 10-15 reps for each body part using lighter weights, thereby bringing more cardio into the regular workout to aid in fat burning and cutting during this period of our contest prep. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-04-2006, 05:16 PM	#5
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Wednesday, January 4th Chest & Abs Dave and I did three sets of 15 reps of flat bench dumb bell presses, incline bench flies, decline bar bell bench presses and cable flies. In each case, we did five slow, five pump and five slow reps. After each set, we immediately supersetted with 10 dips. We did a total of 125 dips, throwing in one extra just for good measure. Our weights were moderate, as we are in a cutting, muscle hardening phase. 60s for the flat bench, 40s for the incline flies, 2 45 plates for the decline bar bell and 20 pounds for the cable flies. Since we did so many dips, we only did three sets of triceps cable pull downs. Then we skipped rope for cardio and practiced posing for about 10 minutes. A solid workout. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-05-2006, 03:30 PM	#6
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Thursday, 1/5/06 Dave weighs 207.0 (goal 198.0) Old Navy weighs 156.0 (goal 142.0) Shoulders and Biceps today. Normal workout. Three sets of 15 reps for each exercise. Four shoulders and two biceps. Plus 15 minutes of treadmill. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-04-2006, 01:58 AM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Awesome! Should be a good way for members to learn about contest prep and getting your training and diet spot on. :nosthumbs

01-06-2006, 06:33 PM	#7
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Friday, 1/6/06. Dave weighs 207.0 and Old Navy weighs 155.8. On goal. Legs and calves today. Moderate weights (300 on the seated leg squat, 200 on the standing leg squat). Three sets of 50 weighted seated calve raises, supersetted with three sets of 50 deep toe raises. Seated and supine ham curls, seated leg extensions. Single leg squats. Adductor's and abductors, max weight on the machine 3 X 15. Plus skip rope and practice posing. Seven weeks to go until the contest. Dave and I will have a video taped posing practice on Saturday. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-06-2006, 10:22 PM	#8
SoMdHunter Pro Stature Join Date: Dec 2005 Location: In my treestand Posts: 377 Recipes: 0 Rep Power: 6	Welcome Bro.... Retired Navy here myself. I'm gonna keep track of this thread. I may need some advice when I start to cut in the spring. __________________ Vegetarian - ancient Indian term for bad hunter.

01-08-2006, 06:13 PM	#10
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Saturday Dave and I spent two hours practicing our posing. I video taped the session. We did symmetry rounds, mandatory rounds and our individual posing routines. We considered the camera eye to be the eyes of the judges. After our "workout" we viewed the video critically and looked for ways to improve...especially the little things...head placement...transistions, facial expression, posture. I will tape each of our Saturday practice sessions until the contest, saving each one so we have a record of our progress. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-09-2006, 05:39 PM	#11
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Monday: After looking at the "game films" on Sunday (of our Saturday videoed posing session) I decided Dave and I needed another training session today. I wasn't happy with our "hardness" during the posing practice. Today we worked on holding rock-hard poses for 5-10 seconds before transitioning to the next pose. We also practiced our routines...going through the 90 seconds staying hard and flexed. It was worth skipping our usual Monday back and biceps workout. Now we will practice what we "learned" from today's extra posing session. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-11-2006, 05:58 PM	#16
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Tuesday & Wednesday Dave and I had an aggressive back and biceps workout on Tuesday and a hard leg and calves workout today. Since we are in a cutting diet phase, with less than seven weeks to go until our contest, we are using moderately heavy weights and doing between 10-15 reps per set. Before we started our diet 13 weeks ago, we used heavier weights and lower reps to build up the lean mass we had added off season. The key now is injury prevention. We do between three and five exercises for each body part and add at least 15 minutes of cardio after our workout. Today, I weighed 154.4 and Dave weighed 204.6. For the 2006 NPC Atlantic USA show in Norcross, GA on February 25, I plan to come in at 142.0 (Bantam Weight) and Dave plans on coming in at 198.0 (Lt. Heavyweight). We are both on target. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com