Training For My First Natural Masters Pro Contest at 64 - Page 2

**romanaz** · 12-23-2006, 09:06 PM

ah nice, thats great if he is president, self run business is the way to go. I'm thinking about, when I get enough money possibly opening up a production team someday.

how old is bruce?

*Old Navy* · 12-25-2006, 06:17 PM

My Training Partner is 40. As his Personal Trainer (we train together, but I lead the workouts) I am helping Bruce to prepare for his first Masters contest on April 7th in Georgia.

*Old Navy* · 12-26-2006, 05:52 PM

Tuesday, December 26, 2006

There were about a half-dozen members in the gym this morning, counting Bruce and me. We did Day 1 of the third week of the Widow Maker Power Workout. Both of us had some Christmas dinner to work off and we did.

The Widow Maker - Day 1 - Chest, Shoulders and Triceps
I weighed 161.0 and Bruce weighed 194.0

Incline Bench Dumbbell Press
6 x 6 I did 55's and Bruce did 60's
1 x 20 I did 45's and Bruce did 50's

Flat Bench Dumbbell Press
6 x 6 I did 60's and Bruce did 70's
1 x 20 I did 50's and Bruce did 60's

Dumbbell Shrugs
6 x 6 I did 65's and Bruce did 80's
1 x 20 I did 55's and Bruce did 60's

Laterals
3 x 8 I did 25's and Bruce did 35's

Press Downs
4 x 10 Bruce and I did 72.5 pounds

Decline Dumbbell Extensions
4 x 8 I did 30's and Bruce did 20's

We then did three sets of combination exercises of dips and pulls ups, two sets of hanging leg raises, 25 slant board crunches and a posing session. A very good workout.

*Old Navy* · 12-28-2006, 01:04 AM

Wednesday, December 27, 2006

Widow Maker Legs Day almost made two Widows. Bruce and I agreed this was the toughest leg workout either one of us has ever done. One more week of this wicked plan and then we can look forward to something tougher. But for now, we grew some legs today.

I weighed 159.8 and Bruce weighed 191.0

Widow Maker Power Workout - Week 3, Day 2

Leg Press
6 x 6 - I did 500 pounds and Bruce did 550
1 x 40 - I did 250 pounds and Bruce did 300

Squats - Smith Machine with a flat bench between our legs to ensure a full squat was performed.
6 x 6 - I did 250 pounds and Bruce did 300
1 x 30 - I did 160 pounds and Bruce did 220

Hack Squats
6 X 6 - I did 230 pounds and Bruce did 280
1 x 20 - I did 180 pounds and Bruce did 200

Leg Curls
5 x 8 - I did 125 pounds and Bruce did 155

Leg Extensions
4 x 10 - I did 145 pounds and Bruce did 175

It took nearly two hours to complete this workout. We rested more than 60-seconds between sets and it took extra time to change the weights between my sets and Bruce's. We also flexed our legs between sets for 20-30 seconds. Oh my!

*Old Navy* · 12-29-2006, 12:35 AM

Thursday, December 28, 2006

Everything hurt when Bruce and I arrived at the gym today. Yesterday's Widow Maker Legs Day was brutal. Today we focused on back, biceps and core work.

I weighed 159.4 and Bruce weighed 198.0

Widow Maker Power Workout - Week 3, Day 3

Reverse Grip Barbell Rows
6 x 6 - I did 130 pounds and Bruce did 150
1 x 20 - I did 110 and Bruce did 130

Cable Pull Downs (Life Fitness)
6 x 6 - I did 110 pounds and Bruce did 120
1 x 20 - I did 90 pounds and Bruce did 100

Dead Lifts
6 x 6 - I did 185 pounds and Bruce did 235
1 x 30 - I did 165 pounds and Bruce did 185

Barbell Curls
4 x 6 - I did 60 pounds and Bruce did 90

Preacher Curls
4 x 10 - I did 110 and Bruce did 145

Since we didn't work out on Christmas Day, we are doing four days straight this week, so tomorrow, we do more legs, but different exercises than on Wednesday.

2006 Goals: Achieved

Last January, I set some personal goals I wanted to work towards achieving this year:

Win an NPC Open Men's Bantam Weight Class - In February, I placed first in the Men's Open Bantam Weight Class at the NPC Atlantic USA Championship in Atlanta.

Better my Third Place finish in 2005 in the Men's Master 60+ Class at the FAME WNSO World Bodybuilding Championship in Toronto - In June, I placed first in the Class and am the 2006 FAME WNSO Men's Master 60+ World Champion.

Win a second Best Poser Award - In April I won my second Best Poser Award and in November, I won my Third.

Win a Master Pro Card in a tested Federation - In September, the National Gym Association (NGA) awarded me a Master Pro Card in Atlanta and in November, the International Drug Free Athletics (IDFA) awarded me a second Master Pro card in Toronto, Canada

Earn my Certified Personal Trainer certification - Today, December 28, I passed the course and test and am now a National Federation of Professional Trainers (NFPT) Certified Personal Trainer.

Goals for 2007

Train for and compete in at least three Natural Masters Pro shows.

*Old Navy* · 12-30-2006, 12:35 AM

Friday, December 29, 2006

Doing legs with only two-days rest was tough, but Bruce and I got through it.

Widow Maker Power Workout - Week 3, Day 4

I weighed 159.0 and Bruce weighed 194.0

Day 4

Wide Stance Squats
6 x 6 - I did 250 pounds and Bruce did 300
1 x 50 - I did 150 pounds and Bruce did 200

Dumbbell Stiff Leg Dead Lifts
6 x 6 - Bruce and I did 55's

Seated Leg Curls
6 x 6 - I did 125 pounds and Bruce did 135

Hip Adductor
3 x 10 - I did 225 pounds and Bruce did 250

Hip Abductor
3 x 10 - I did 225 pounds and Bruce did 250

Calf Extensions
3 x 25 - Bruce and I did 150 pounds

Standing Calf Raises
3 x 25 - Bruce and I did our body weight

Step Ups
6 x 6 - Bruce and I held a pair of 50 pound dumbbells

This was our last workout for 2006. We will begin the New Year on Monday when we meet in the gym at 9 AM to kick-off Week Four of Widow Maker.

*Old Navy* · 01-01-2007, 07:21 PM

Monday, January 1, 2007

A great way to start the New Year, Widow Maker Power Workout - Week 4, Day 1:

I weighed 164.4 pounds and Bruce weighed 191.0

Incline Bench Dumbbell Press
6 x 6 - I did 60's and Bruce did 75's
1 x 20 - I did 50's and Bruce did 60's

Flat Bench Dumbbell Press
6 x 6 - I did 65's and Bruce did 75's
1 x 20 - I did 45's and Bruce did 55's

Dumbbell Shrugs
6 x 6 - I did 70's and Bruce did 80's
1 x 20's Bruce and I did 60's

Heavy Laterals (Cable)
3 x 8 - I did 25 pounds and Bruce did 35 pounds

Triceps Press Machine
4 x 10 - Bruce and I did 170 pounds

Triceps Extension Machine
4 x 10 - Bruce and I did 100 pounds

We ended out first workout of 2007 with 50 hanging leg lifts and 50 slant board crunches.

*Old Navy* · 01-03-2007, 02:42 AM

Tuesday, January 2, 2007

I believe the Widow is trying to kill Bruce and me as we finish the last week of the four-week Widow Maker Power Workout. Today was Legs.

Widow Maker Power Workout - Week Four, Day 2
I weighed 161.4 and Bruce weighed 191.0

Hammer Strength Seated Leg Press
6 x 6 - Bruce and I did 350 pounds
1 x 40 - Bruce and I did 250 pounds

Free Standing Squats
6 x 6 - I did 295 pounds and Bruce did 315
1 x 30 - I did 225 pounds and Bruce did 250

Hack Squats
6 x 6 - Bruce and I did 270 pounds (should have gone heavier)
1 x 20 - Bruce and I also did 270 pounds for the 20 rep set

Leg Curls
5 x 8 - I did 130 pounds and Bruce did 170

Leg Extensions
4 x 10 - I did 160 pounds and Bruce did 190

After each set of each exercise, we flexed our leg muscles for 20-seconds.

Bruce and I have enjoyed a good deal of increased strength since we began this program four-weeks ago. We both have recorded several personal best lifts.

**romanaz** · 01-03-2007, 04:01 AM

nice free squats bro, keep up the good work.

*Old Navy* · 01-04-2007, 01:13 AM

Thanks, Romanaz. Cool support!

Wednesday, January 3, 2007

I weighed 161.0 and Bruce weighed 190.5

As we are winding down from our four-week Widow Maker Power Workout, it's getting tougher. Today, Bruce and I set a few more personal best lifts. Tomorrow is a non-weight training day. We will do cardio, posing, pull ups, abs work and stretches. Friday is the last day for this excellent training plan.

Reverse Grip Barbell Rows
6 x 6 - I did 150 pounds and Bruce did 170
1 x 20 - I did 130 pounds and Bruce did 155

Medium Grip Pull Downs
6 x 6 - I did 140 pounds and Bruce did 160
1 x 20 - I did 120 pounds and Bruce did 140

Dead Lifts
6 x 6 - I did 200 pounds and Bruce did 250 (Personal Bests)
1 x 30 - Bruce and I did 185 pounds

Barbell Curls
4 x 6 - I did 70 pounds and Bruce did 100

Preacher Curls
4 x 10 - I did 100 pounds and Bruce did 125

*Old Navy* · 01-04-2007, 06:05 PM

Thursday, January 4, 2007

Today the Widow gave us a day off from weight training. We did cardio, pull ups, abs, stretching and posing practice. Tomorrow is the last day of this remarkable four-week training plan.

*Old Navy* · 01-06-2007, 01:11 AM

Friday, January 5, 2007

It's over. Today my training partner, Bruce, and I completed the four-week Widow Maker Power Workout. We agree it is the best training plan we have every done. Its intensity and variety made it challenging and fun. We will take on the Widow again, count on it.

The best way to express the success of the program is to look at one of my exercises over the four-week period.

Squats - December 12, 2006
6 x 6 -Smith Machine - I did 200 pounds
1 x 30 - Smith Machine - I did 100 pounds

Squats - December 19, 2006
6 x 6 - Free Standing - I did 195 pounds
1 x 30 - Free Standing - I did 145 pounds

Squats - December 27, 2006
6 x 6 - Smith Machine - I did 250 pounds
1 x 30 - Smith Machine - I did 160 pounds

Squats - January 2, 2007
6 x 6 - Free Standing - I did 295 pounds
1 x 30 - Free Standing - I did 225 pounds

My body weight for the four weeks was around 160.0 pounds.

Bruce and I were able to increase our weights week-to-week for every exercise. I don't think my fast twitch muscle fibers will ever be the same.

My thanks again to my Coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts, who developed this excellent power workout.

----------------------------------------------

On Monday, "Sully" has Bruce and I on a new four-week program. It's called:

Full-Body Hypertrophy Workout

This plan is designed to build on the just completed Widow Maker Power Workout and add strength and size. Instead of focusing on one or two body parts each day, it's a Full-Body training evolution. Like we did with the Widow Maker, we will add weight to each exercise each week of the four-week cycle.

DAY 1

Pull Ups, medium grip: as many sets as needed to get in 50 reps

Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure)

Pull Down with V bar: 3 X 6

Rack Dead Lifts: 2 X 4-6, 1 X 30

Curls: 3 X 4-6 with last set as a drop

Preacher Curl 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point)

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke a press, negative stroke is a fly

Upright Row, medium grip: 2 X 10-12

Seated Triceps Extension: 2 X 10-12

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns)

Seated Leg Curl: 1 X 50-100

Calf press: 1 X 50-100

DAY 2

Squats: 4 X 4-8, 1 X 30

Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds

Lunges 3 X 4-6, last set do a drop

Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative

Hyper extensions or Glute Ham rise: 2 X 4-6

Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds

Standing calf: 2 X 20-30 drop sets

Lat Pull Downs: 2 X 12

Cable rows: 2 X 12

Cable curls: 2 X 12

Peck deck: 1 X 50-100

Machine Laterals: 1 X 30-50

Machine Triceps Extension: 1 X 30-50

DAY 3

Incline Press: 3 X 4-6 with last set a drop

Dips: 3 X 4-6 last set do burns (1/4 movements at the mid-range)

Dumb Bell Flat Bench: 2 X 4-6

Push Press: 3 X 4-6

Side Laterals: 2 x 4

Bent Over Laterals: 2 x 4

Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives

Triceps Dip: 2 X 6-8 with static hold

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12

Calf Press: 2 X 15

Straight Arm Pull Down: 1 X 50-100

Machine Curls: 1 X 30-50

Do Cardio Between Workout Days:

DAY 1

30-minute intervals on Stair Master or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.

DAY 2

Combat cardio: 5 cycles of the following

Jump Rope 2 minutes

30 Mountain Climbers

30 Squat Thrust

30 Push-Ups

30 Side Straddle Hops

Puke Once and Repeat!

DAY 3

45 Minutes of Moderate Cardio

*Old Navy* · 01-09-2007, 01:45 AM

Monday, January 8, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

After Bruce and I completed the four-week Widow Maker Power Workout, we were drained. I feel this new Training Plan is aptly named. I call it “The Phoenix”

I weighed 160.0 and Bruce weighed 188.0.

DAY 1

Pull Ups, medium grip: as many sets as needed to get in 50 reps. we could only do 30 the first day. We will up it to 50 at soon as we can.

Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). We used 55’s and dropped set to 35’s

Pull Down with V bar: 3 X 6. We did 140 pounds

Rack Dead Lifts: 2 X 4-6, 1 X 30. I did 220/135. Bruce did 150/135

Curls: 3 X 4-6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s

Preacher Curls: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point) I did 60 pounds. Bruce did 80

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly. I did 45’s. Bruce did 55’s

Upright Row, medium grip: 2 X 10-12. I did 95 pounds. Bruce did 110

Seated Triceps Extension: 2 X 10-12. Bruce and I did 60’s

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 50. My weight was 70 pounds. Bruce did 80

Seated Leg Curl: 1 X 50-100. Bruce and I each did 50. My weight was 55 pounds.
Bruce did 65

Calf press: 1 X 50-100. We used the Smith Machine and did 50 each with 135 pounds.

In each case, we did the higher number of reps required (10-12, we did 12).

Our first impression is that this is a great change-of-pace plan and we are looking forward to adding weights to every exercise over the four-weeks of The Phoenix.

**bubba g** · 01-09-2007, 01:53 AM

Great job bro.... Keep up the good work...

I do centuries all the time for legs.... I have found that doing extreem stretches afterwards makes them even more effective..

Plats said his legs were nothing special till he started doing 100 rep sets...

another thing I do with them is I do as many as possible non stop, and then I take 5 big breaths, then do as many more as I can, 5 more breaths than as many more.. Keep doing that till I can't do a single rep... feels like your muscles are going to explode.... but very effective...

*Old Navy* · 01-10-2007, 02:02 AM

Quote:

Originally Posted by bubba g

Great job bro.... Keep up the good work...

I do centuries all the time for legs.... I have found that doing extreem stretches afterwards makes them even more effective..

Plats said his legs were nothing special till he started do

12-25-2006, 06:17 PM	#32
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	My Training Partner is 40. As his Personal Trainer (we train together, but I lead the workouts) I am helping Bruce to prepare for his first Masters contest on April 7th in Georgia. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

12-26-2006, 05:52 PM	#33
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Tuesday, December 26, 2006 There were about a half-dozen members in the gym this morning, counting Bruce and me. We did Day 1 of the third week of the Widow Maker Power Workout. Both of us had some Christmas dinner to work off and we did. The Widow Maker - Day 1 - Chest, Shoulders and Triceps I weighed 161.0 and Bruce weighed 194.0 Incline Bench Dumbbell Press 6 x 6 I did 55's and Bruce did 60's 1 x 20 I did 45's and Bruce did 50's Flat Bench Dumbbell Press 6 x 6 I did 60's and Bruce did 70's 1 x 20 I did 50's and Bruce did 60's Dumbbell Shrugs 6 x 6 I did 65's and Bruce did 80's 1 x 20 I did 55's and Bruce did 60's Laterals 3 x 8 I did 25's and Bruce did 35's Press Downs 4 x 10 Bruce and I did 72.5 pounds Decline Dumbbell Extensions 4 x 8 I did 30's and Bruce did 20's We then did three sets of combination exercises of dips and pulls ups, two sets of hanging leg raises, 25 slant board crunches and a posing session. A very good workout. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

12-28-2006, 01:04 AM	#34
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Wednesday, December 27, 2006 Widow Maker Legs Day almost made two Widows. Bruce and I agreed this was the toughest leg workout either one of us has ever done. One more week of this wicked plan and then we can look forward to something tougher. But for now, we grew some legs today. I weighed 159.8 and Bruce weighed 191.0 Widow Maker Power Workout - Week 3, Day 2 Leg Press 6 x 6 - I did 500 pounds and Bruce did 550 1 x 40 - I did 250 pounds and Bruce did 300 Squats - Smith Machine with a flat bench between our legs to ensure a full squat was performed. 6 x 6 - I did 250 pounds and Bruce did 300 1 x 30 - I did 160 pounds and Bruce did 220 Hack Squats 6 X 6 - I did 230 pounds and Bruce did 280 1 x 20 - I did 180 pounds and Bruce did 200 Leg Curls 5 x 8 - I did 125 pounds and Bruce did 155 Leg Extensions 4 x 10 - I did 145 pounds and Bruce did 175 It took nearly two hours to complete this workout. We rested more than 60-seconds between sets and it took extra time to change the weights between my sets and Bruce's. We also flexed our legs between sets for 20-30 seconds. Oh my! __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

12-29-2006, 12:35 AM	#35
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Thursday, December 28, 2006 Everything hurt when Bruce and I arrived at the gym today. Yesterday's Widow Maker Legs Day was brutal. Today we focused on back, biceps and core work. I weighed 159.4 and Bruce weighed 198.0 Widow Maker Power Workout - Week 3, Day 3 Reverse Grip Barbell Rows 6 x 6 - I did 130 pounds and Bruce did 150 1 x 20 - I did 110 and Bruce did 130 Cable Pull Downs (Life Fitness) 6 x 6 - I did 110 pounds and Bruce did 120 1 x 20 - I did 90 pounds and Bruce did 100 Dead Lifts 6 x 6 - I did 185 pounds and Bruce did 235 1 x 30 - I did 165 pounds and Bruce did 185 Barbell Curls 4 x 6 - I did 60 pounds and Bruce did 90 Preacher Curls 4 x 10 - I did 110 and Bruce did 145 Since we didn't work out on Christmas Day, we are doing four days straight this week, so tomorrow, we do more legs, but different exercises than on Wednesday. 2006 Goals: Achieved Last January, I set some personal goals I wanted to work towards achieving this year: Win an NPC Open Men's Bantam Weight Class - In February, I placed first in the Men's Open Bantam Weight Class at the NPC Atlantic USA Championship in Atlanta. Better my Third Place finish in 2005 in the Men's Master 60+ Class at the FAME WNSO World Bodybuilding Championship in Toronto - In June, I placed first in the Class and am the 2006 FAME WNSO Men's Master 60+ World Champion. Win a second Best Poser Award - In April I won my second Best Poser Award and in November, I won my Third. Win a Master Pro Card in a tested Federation - In September, the National Gym Association (NGA) awarded me a Master Pro Card in Atlanta and in November, the International Drug Free Athletics (IDFA) awarded me a second Master Pro card in Toronto, Canada Earn my Certified Personal Trainer certification - Today, December 28, I passed the course and test and am now a National Federation of Professional Trainers (NFPT) Certified Personal Trainer. Goals for 2007 Train for and compete in at least three Natural Masters Pro shows. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

12-30-2006, 12:35 AM	#36
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Friday, December 29, 2006 Doing legs with only two-days rest was tough, but Bruce and I got through it. Widow Maker Power Workout - Week 3, Day 4 I weighed 159.0 and Bruce weighed 194.0 Day 4 Wide Stance Squats 6 x 6 - I did 250 pounds and Bruce did 300 1 x 50 - I did 150 pounds and Bruce did 200 Dumbbell Stiff Leg Dead Lifts 6 x 6 - Bruce and I did 55's Seated Leg Curls 6 x 6 - I did 125 pounds and Bruce did 135 Hip Adductor 3 x 10 - I did 225 pounds and Bruce did 250 Hip Abductor 3 x 10 - I did 225 pounds and Bruce did 250 Calf Extensions 3 x 25 - Bruce and I did 150 pounds Standing Calf Raises 3 x 25 - Bruce and I did our body weight Step Ups 6 x 6 - Bruce and I held a pair of 50 pound dumbbells This was our last workout for 2006. We will begin the New Year on Monday when we meet in the gym at 9 AM to kick-off Week Four of Widow Maker. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-01-2007, 07:21 PM	#37
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Monday, January 1, 2007 A great way to start the New Year, Widow Maker Power Workout - Week 4, Day 1: I weighed 164.4 pounds and Bruce weighed 191.0 Incline Bench Dumbbell Press 6 x 6 - I did 60's and Bruce did 75's 1 x 20 - I did 50's and Bruce did 60's Flat Bench Dumbbell Press 6 x 6 - I did 65's and Bruce did 75's 1 x 20 - I did 45's and Bruce did 55's Dumbbell Shrugs 6 x 6 - I did 70's and Bruce did 80's 1 x 20's Bruce and I did 60's Heavy Laterals (Cable) 3 x 8 - I did 25 pounds and Bruce did 35 pounds Triceps Press Machine 4 x 10 - Bruce and I did 170 pounds Triceps Extension Machine 4 x 10 - Bruce and I did 100 pounds We ended out first workout of 2007 with 50 hanging leg lifts and 50 slant board crunches. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-03-2007, 02:42 AM	#38
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Tuesday, January 2, 2007 I believe the Widow is trying to kill Bruce and me as we finish the last week of the four-week Widow Maker Power Workout. Today was Legs. Widow Maker Power Workout - Week Four, Day 2 I weighed 161.4 and Bruce weighed 191.0 Hammer Strength Seated Leg Press 6 x 6 - Bruce and I did 350 pounds 1 x 40 - Bruce and I did 250 pounds Free Standing Squats 6 x 6 - I did 295 pounds and Bruce did 315 1 x 30 - I did 225 pounds and Bruce did 250 Hack Squats 6 x 6 - Bruce and I did 270 pounds (should have gone heavier) 1 x 20 - Bruce and I also did 270 pounds for the 20 rep set Leg Curls 5 x 8 - I did 130 pounds and Bruce did 170 Leg Extensions 4 x 10 - I did 160 pounds and Bruce did 190 After each set of each exercise, we flexed our leg muscles for 20-seconds. Bruce and I have enjoyed a good deal of increased strength since we began this program four-weeks ago. We both have recorded several personal best lifts. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-04-2007, 01:13 AM	#40
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Thanks, Romanaz. Cool support! Wednesday, January 3, 2007 I weighed 161.0 and Bruce weighed 190.5 As we are winding down from our four-week Widow Maker Power Workout, it's getting tougher. Today, Bruce and I set a few more personal best lifts. Tomorrow is a non-weight training day. We will do cardio, posing, pull ups, abs work and stretches. Friday is the last day for this excellent training plan. Reverse Grip Barbell Rows 6 x 6 - I did 150 pounds and Bruce did 170 1 x 20 - I did 130 pounds and Bruce did 155 Medium Grip Pull Downs 6 x 6 - I did 140 pounds and Bruce did 160 1 x 20 - I did 120 pounds and Bruce did 140 Dead Lifts 6 x 6 - I did 200 pounds and Bruce did 250 (Personal Bests) 1 x 30 - Bruce and I did 185 pounds Barbell Curls 4 x 6 - I did 70 pounds and Bruce did 100 Preacher Curls 4 x 10 - I did 100 pounds and Bruce did 125 __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-04-2007, 06:05 PM	#41
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Thursday, January 4, 2007 Today the Widow gave us a day off from weight training. We did cardio, pull ups, abs, stretching and posing practice. Tomorrow is the last day of this remarkable four-week training plan. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-06-2007, 01:11 AM	#42
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Friday, January 5, 2007 It's over. Today my training partner, Bruce, and I completed the four-week Widow Maker Power Workout. We agree it is the best training plan we have every done. Its intensity and variety made it challenging and fun. We will take on the Widow again, count on it. The best way to express the success of the program is to look at one of my exercises over the four-week period. Squats - December 12, 2006 6 x 6 -Smith Machine - I did 200 pounds 1 x 30 - Smith Machine - I did 100 pounds Squats - December 19, 2006 6 x 6 - Free Standing - I did 195 pounds 1 x 30 - Free Standing - I did 145 pounds Squats - December 27, 2006 6 x 6 - Smith Machine - I did 250 pounds 1 x 30 - Smith Machine - I did 160 pounds Squats - January 2, 2007 6 x 6 - Free Standing - I did 295 pounds 1 x 30 - Free Standing - I did 225 pounds My body weight for the four weeks was around 160.0 pounds. Bruce and I were able to increase our weights week-to-week for every exercise. I don't think my fast twitch muscle fibers will ever be the same. My thanks again to my Coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts, who developed this excellent power workout. ---------------------------------------------- On Monday, "Sully" has Bruce and I on a new four-week program. It's called: Full-Body Hypertrophy Workout This plan is designed to build on the just completed Widow Maker Power Workout and add strength and size. Instead of focusing on one or two body parts each day, it's a Full-Body training evolution. Like we did with the Widow Maker, we will add weight to each exercise each week of the four-week cycle. DAY 1 Pull Ups, medium grip: as many sets as needed to get in 50 reps Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure) Pull Down with V bar: 3 X 6 Rack Dead Lifts: 2 X 4-6, 1 X 30 Curls: 3 X 4-6 with last set as a drop Preacher Curl 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point) Dumbbell Bench/Flies: 3 X 10-12, Positive stroke a press, negative stroke is a fly Upright Row, medium grip: 2 X 10-12 Seated Triceps Extension: 2 X 10-12 Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Seated Leg Curl: 1 X 50-100 Calf press: 1 X 50-100 DAY 2 Squats: 4 X 4-8, 1 X 30 Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds Lunges 3 X 4-6, last set do a drop Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative Hyper extensions or Glute Ham rise: 2 X 4-6 Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds Standing calf: 2 X 20-30 drop sets Lat Pull Downs: 2 X 12 Cable rows: 2 X 12 Cable curls: 2 X 12 Peck deck: 1 X 50-100 Machine Laterals: 1 X 30-50 Machine Triceps Extension: 1 X 30-50 DAY 3 Incline Press: 3 X 4-6 with last set a drop Dips: 3 X 4-6 last set do burns (1/4 movements at the mid-range) Dumb Bell Flat Bench: 2 X 4-6 Push Press: 3 X 4-6 Side Laterals: 2 x 4 Bent Over Laterals: 2 x 4 Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives Triceps Dip: 2 X 6-8 with static hold Sissy Squats: 2 X 12 Seated Leg Curls: 2 X 12 Calf Press: 2 X 15 Straight Arm Pull Down: 1 X 50-100 Machine Curls: 1 X 30-50 Do Cardio Between Workout Days: DAY 1 30-minute intervals on Stair Master or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down. DAY 2 Combat cardio: 5 cycles of the following Jump Rope 2 minutes 30 Mountain Climbers 30 Squat Thrust 30 Push-Ups 30 Side Straddle Hops Puke Once and Repeat! DAY 3 45 Minutes of Moderate Cardio __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-09-2007, 01:45 AM	#43
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Monday, January 8, 2007 “The Phoenix,” A Full-Body Hypertrophy Workout Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes. After Bruce and I completed the four-week Widow Maker Power Workout, we were drained. I feel this new Training Plan is aptly named. I call it “The Phoenix” I weighed 160.0 and Bruce weighed 188.0. DAY 1 Pull Ups, medium grip: as many sets as needed to get in 50 reps. we could only do 30 the first day. We will up it to 50 at soon as we can. Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). We used 55’s and dropped set to 35’s Pull Down with V bar: 3 X 6. We did 140 pounds Rack Dead Lifts: 2 X 4-6, 1 X 30. I did 220/135. Bruce did 150/135 Curls: 3 X 4-6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s Preacher Curls: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point) I did 60 pounds. Bruce did 80 Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly. I did 45’s. Bruce did 55’s Upright Row, medium grip: 2 X 10-12. I did 95 pounds. Bruce did 110 Seated Triceps Extension: 2 X 10-12. Bruce and I did 60’s Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 50. My weight was 70 pounds. Bruce did 80 Seated Leg Curl: 1 X 50-100. Bruce and I each did 50. My weight was 55 pounds. Bruce did 65 Calf press: 1 X 50-100. We used the Smith Machine and did 50 each with 135 pounds. In each case, we did the higher number of reps required (10-12, we did 12). Our first impression is that this is a great change-of-pace plan and we are looking forward to adding weights to every exercise over the four-weeks of The Phoenix. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-09-2007, 01:53 AM	#44
bubba g Moderator Join Date: Sep 2005 Posts: 2,949 Recipes: 0 Rep Power: 177	Great job bro.... Keep up the good work... I do centuries all the time for legs.... I have found that doing extreem stretches afterwards makes them even more effective.. Plats said his legs were nothing special till he started doing 100 rep sets... another thing I do with them is I do as many as possible non stop, and then I take 5 big breaths, then do as many more as I can, 5 more breaths than as many more.. Keep doing that till I can't do a single rep... feels like your muscles are going to explode.... but very effective...