Training For My First Natural Masters Pro Contest at 64 - Page 3

*Old Navy* · 01-24-2007, 02:29 AM

Tuesday, January 23, 2007

"The Phoenix" Full-Body Hypertrophy Training calls for three days per week of weight training and three days per week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is Combat Cardio Day.

I weighed 163.8 and Bruce weighed 183.0.

Combat Cardio: 5 cycles of the following

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

After the five cycles, we did 50 hanging leg raises and some abs crunches. We ended the workout with a short posing practice. I will be traveling to Washington, DC on business for the rest of the week, so Bruce and I will do The Phoenix solo. We will meet at my home on Sunday for another video taped posing session.

**romanaz** · 01-24-2007, 04:08 AM

insaneee (in the membrane!)

nice work old navy.

*Old Navy* · 01-25-2007, 07:35 PM

Quote:

Originally Posted by romanaz

insaneee (in the membrane!)

nice work old navy.

Thanks, Man. Your lifts are insaneeee, too. LOL

Wednesday, January 24, 2007 - Washington, DC

I am in our Nation's Capitol for a few days on company business. I'm staying at the Hyatt Regency on Capitol Hill, a nice hotel with a large fitness facility. It's $14 a day to use the club unless you have a Hyatt Gold Card, then, it's free. I have a Card.

The Phoenix Full-Body Hypertrophy Workout

I hit my off-season weight goal this morning, 165.0 pounds.

WEEK THREE, DAY TWO of Weight Training

Squats - Smith Machine
4 x 8 – I did 250, 250, 285 and 300!!!! Personal Best. Yea!!!!
1 x 30 – I did 225 and nearly puked. LOL

Seated Leg Press - last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 250 pounds

Lunges - last set do a drop to failure
3 x 6 – I did 150 pounds, dropped 30% on set three

Seated Leg Curls - last set do slow 8-10 seconds of negative
3 x 6 – I did 100 pounds

Glute Ham rises
2 X 6 – Did not do. No equipment

Seated Calf Rises - hold bottom and top 2 seconds
3 x 10 – Had to improvise and did them on a Seated Leg Press - 250 pounds

Standing calf rises - drop set on 2nd set to failure
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set

Lat Pull Downs
2 X 12 – I did 150 pounds - Personal Best

Cable rows
2 X 12 – I did 140 pounds

Cable curls
2 X 12 – I did 60 pounds

Peck deck
1 X 50-100 – I did 100 at 50 pounds

Machine Laterals
1 X 50 – Did not do - no equipment

Seated Machine Triceps Extensions
1 x 50 - I did 100 pounds. (This kicked my butt)

If was a little difficult doing this workout in a strange gym, but I managed to hit a couple of personal bests. I will do a cardio session on Thursday and a full workout on Friday before I head for the airport.

Thursday, January 25, 2007

Dateline, Washington, DC

Today I did a moderate cardio workout on the tread mill, including some HITT speed sprints. I ended the session with abs work, pull ups and push ups.

*Old Navy* · 01-26-2007, 11:11 PM

Friday, January 26, 2007 - Washington, DC

"The Phoenix" Full-Body Hypertrophy Training

I weighed 165.0 pounds

Week 3, Day 3 of Weight Training

Incline Barbell Press: 3 X 6
I did 195 pounds

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

Flat Bench Press: 2 X 6
I did 255 pounds

Push Press: 3 X 6 (Military Press)
I did 90 pounds

Cable Laterals: 2 x 6
15 pounds - done slow with a squeeze at the top

Bent Over Cable Laterals: 2 X 6
15 pounds - done slow with a squeeze at the top

Decline Barbell Triceps Extensions: 3 X 6 with slow negatives
I did 70 pounds

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds

Calf Press: 3 X 15 (feet straight, toes in, heels in)
I did 300 pounds

Straight Arm Pull Down: 1 X 100
I did 20 pounds

Machine Curls: 2 X 50
I did 40 pounds

I worked out from 6 - 7:15 AM, had breakfast and headed for the airport for my flight home. I arrived in Birmingham at 2:00 PM and headed to my office to catch up with my email and correspondence. I'm glad it's the weekend.

*Old Navy* · 01-28-2007, 10:39 PM

There is a typo in my last post:

It said I benched 255 pounds...I wish. My weight on that lift was 205.

*Old Navy* · 01-30-2007, 01:00 AM

Monday, January 29, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

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

My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 10 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home. We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session.

WEEK 4, DAY 1 (This is the final week of this outstanding workout plan)

I weighed 166.2 pounds and Bruce weighed 181.0.

Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze.

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60's with a drop set of 40's.

Pull Down with V bar: 3 X 4-6. I did 180 pounds and Bruce did 200. I could only manage 4 reps per set.

Dead Lifts: 2 X 6, 1 X 30. I did 235/150 and Bruce did 315/200. On the heavy lift, Bruce did 4 reps.

Dumb Bell Curls: 3 X 6. I did 30 pounds and Bruce did 20 (sore bicep tendon).

Machine Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.

Dumbbell Bench/Flies: 3 X 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 12. I did 95 pounds. Bruce did 110

Seated Triceps Dumb Bell Extension: 2 X 12. Bruce and I did 60 pounds

Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70

Seated Leg Curl: 1 X 100. I did 60 pounds, Bruce did 70.

Calf press: 1 X 50 - 100. We used the seated press and did 75 reps of 200 pounds

We were able to add weights to the majority of our lifts from last week. Bruce and I had personal bests with the 2 x 6 and 1 x 30 Dead Lifts and Calf Presses.

*Old Navy* · 02-01-2007, 12:16 AM

Wednesday, January 31, 2007

The Phoenix Full-Body Hypertrophy Workout

I weighed 164.6 and Bruce weighed 180.0

Week Four, Day Two of Weight Training

Squats - rack
4 x 8 – I did 185 pounds and Bruce did 235 - We did slow and low, deep squats.
1 x 30 – I did 150 and Bruce did 200

Seated Leg Press - last set with static hold in the 1/2 position for 30-seconds.
3 x 6 - Bruce and 1 did 250 pounds

Lunges - last set do a drop to failure
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three

Leg Curls - each set do slow 8-10 seconds of negative
3 x 6 – I did 100 pounds, Bruce did 140

Glute Ham Rises
2 X 6 – we skipped these

Seated Calf Rises - hold bottom and top 2 seconds
3 x 25 - Bruce and I did 210 pounds

Standing calf rises - drop set on 2nd set to failure
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set

Lat Pull Downs
2 X 12 – I did 150 pounds, Bruce did 170

Cable rows
2 X 12 – I did 140 pounds, Bruce did 160

Cable curls
2 X 12 – Bruce and I did 60 pounds

Peck deck
1 X 50-100 – Bruce and I did 100 at 50 pounds

Machine Press
3 x 12 - I did 100 pounds, Bruce did 110

Seated Machine Triceps Extensions
1 x 50 - Bruce and I did 100 pounds.

We are winding down from this four-week killer program. Tomorrow we will do Combat Cardio and Posing and finish up the plan on Friday with a full-body workout. After six weeks of Advance GH/HITT Cardio, four weeks of the Widow Maker and four weeks of The Phoenix, I have to admit I'm feeling a slight case of over training. There is no doubt that these plans are the hardest work in the gym I have ever done.

*Old Navy* · 02-01-2007, 12:17 AM

Tuesday, January 30, 2007

The Phoenix Play Day

I weigh 164.8 and Bruce weighs 180.0

No weights, just a bunch of cardio and abs work (tread mill, slant board crunches, flat crunches) and a good practice posing session. Bruce is zeroing in on his April 7th Masters contest.

Wednesday, January 31, 2007

The Phoenix Full-Body Hypertrophy Workout

I weighed 164.6 and Bruce weighed 180.0

Week Four, Day Two of Weight Training

Squats - rack
4 x 8 – I did 185 pounds and Bruce did 235 - We did slow and low, deep squats.
1 x 30 – I did 150 and Bruce did 200

Seated Leg Press - last set with static hold in the 1/2 position for 30-seconds.
3 x 6 - Bruce and 1 did 250 pounds

Lunges - last set do a drop to failure
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three

Leg Curls - each set do slow 8-10 seconds of negative
3 x 6 – I did 100 pounds, Bruce did 140

Glute Ham Rises
2 X 6 – we skipped these

Seated Calf Rises - hold bottom and top 2 seconds
3 x 25 - Bruce and I did 210 pounds

Standing calf rises - drop set on 2nd set to failure
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set

Lat Pull Downs
2 X 12 – I did 150 pounds, Bruce did 170

Cable rows
2 X 12 – I did 140 pounds, Bruce did 160

Cable curls
2 X 12 – Bruce and I did 60 pounds

Peck deck
1 X 50-100 – Bruce and I did 100 at 50 pounds

Machine Press
3 x 12 - I did 100 pounds, Bruce did 110

Seated Machine Triceps Extensions
1 x 50 - Bruce and I did 100 pounds.

We are winding down from this four-week killer program. Tomorrow we will do Combat Cardio and Posing and finish up the plan on Friday with a full-body workout. After six weeks of Advance GH/HITT Cardio, four weeks of the Widow Maker and four weeks of The Phoenix, I have to admit I'm feeling a slight case of over training. There is no doubt that these plans are the hardest work in the gym I have ever done.

**romanaz** · 02-01-2007, 03:46 AM

Quote:

Originally Posted by Old Navy

[b]

Glute Ham Rises
2 X 6 – we skipped these

**DarkFalcon** · 02-01-2007, 08:37 AM

Looks like a tough plan ON, how did you like it overall?

*Old Navy* · 02-02-2007, 01:30 AM

It was incredible. I grew....that's what's important. Thanks for your message. Now it's time for the next plan...

Thursday, February 1, 2007

The Phoenix Full Body Hypertrophy Workout

Combat Cardio day

Well, today it was my turn to blow-off Combat Cardio. My wife was out of town on business so Old Navy had to tend to our critters (two dogs, two cats and one African Gray parrot) before I could leave for work. So, Bruce went solo today. We will end this great four-week training plan tomorrow and then prepare to kick off the Griffin on Monday. Here is our new plan:

The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off – repeat.

On off days, do cardio.

Week One – Go to positive failure on all sets and rest 90-seconds between sets.

Week Two – At the end of the last set of each exercise, do one drop set. Reduce the weight by 25% after failure and do 5 more reps with the 25% drop, no matter what. If you need to stop for 2-3 deep breaths and bang out the last reps, do that.

Week Three – After the last set for each exericise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second.

Week Four – Don’t do the drop sets this week, but cut the rest time to 60-seconds between sets. Make sure the weights do not drop.

Week Five – Same 60-seconds rest time between sets as Week Four and add the 25% drop set to the last set of each exercise.

Week Six – Rest 30-seconds between sets. After the last set for each exericise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second. This week is the most difficult.

The Workout – Feel Free To Substitute Exercises For The Same Body Part.

Day One – Chest, Delts & Triceps

Incline Dumbbell Press – 4 x 5-9

Wide Grip Bench Press – 3 x 5-9

Dips – 3 x 12-15

Lateral Raises – 4 x 5-9

Bent Over Lateral Raises – 3 x 5-9

Dumb Bell Press – 3 x 12-15

Close Grip Bench Press – 2 x 5-9

Triceps Pressdown – 2 x 5-9

Seated Triceps Extensions – 2 x 10-15

Day Two – Back and Biceps

Pull Ups – 4 x 5-9

Rows – 4 x 5-9

Pulldowns – 4 x 5-9

Rack Deadlifts – 2 x 15-20

Curls – 2 x 5-9

Incline Dumbbell Curls 2 x 5-9

Hammer Curls – 2 x 9-15

Day Three – Cardio

Day Four – Legs

Leg Press – 2 x 15 and 1 x 50

Hack Squats 2 x 15 and 1 x 30

Lunges 2 x 5-9 and 1 x 20

Leg Curls 3 x 5-9

Stiff Leg Dead Lift – 3 x 5-9

Seated Calf Press – 3 x 15-20

Standing Calf Press – 3 x 15-20

Day Five – Cardio

This is going to be FUN!

*Old Navy* · 02-02-2007, 11:28 PM

Friday, February 2, 2007

"The Phoenix" Full-Body Hypertrophy Training - Final Workout

I weighed 166.4 pounds and Bruce weighed 182.0

Week 4, Day 4 of Weight Training

Incline Barbell Press: 3 X 6
I did 200 pounds (Personal Best) and Bruce did 275 (Personal Best)

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

Dumbbell Flat Bench Press: 2 X 6
I did 80 pounds and Bruce did 90

Seated Military Press: 3 X 6
I did 60 pounds and Bruce did 70

Seated Dumbbell Laterals: 2 x 6
Bruce and I did 20 pounds - slowly with a squeeze at the top

Bent Over Dumbbell Laterals: 2 X 6
Bruce and I did 20 pounds - done slowly with a squeeze at the top

Decline Dumbbell Triceps Extensions: 3 X 6 with slow negatives
I did 35 pounds and Bruce did 30

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds and Bruce did 180

Calf Press: 3 X 15 (feet straight, toes in, heels in)
Bruce and I did 300 pounds

Straight Arm Pull Down: 1 X 100
Bruce and I did 25 pounds

Machine Curls: 2 X 50
Bruce and I did 50 pounds

Well, we did it, and we ended the four-week Phoenix in style by upping every weight from last week except the calf press, where we stayed at 300 pounds. Bruce and I agree that both of us have shown good increases in strength over the four weeks. We even managed a personal best in the Incline Bench Press today. Bring on the Griffin.

*Old Navy* · 02-06-2007, 01:31 AM

February 5, 2007

The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.

After a great Super Bowl weekend, I weighed 165.0 and Bruce weighed 183 (pig).

Week One – Go to positive failure on all sets and rest 90-seconds between sets.

Day One – Chest, Delts & Triceps

Incline Dumbbell Press – 4 x 5-9 (We did 4 x 6 Incline Barbell Bench Press)
I did 210 pounds and Bruce did 235

Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6)
Bruce and I did 185 pounds

Dips – 3 x 12-15 (We did 3 x 15)

Lateral Raises – 4 x 5-9 (We did 4 x 6)
I did 25 pounds and Bruce did 15 (he has a little shoulder problem)

Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 seated bent over lateral raises)
Bruce and I did 25 pounds

Dumb Bell Press – 3 x 12-15 (We did 3 x 15 dumb bell press/flies)
I did 35 pounds and Bruce did 30

Close Grip Bench Press – 2 x 5-9 (We did 2 x 9)
Bruce and I did 100 pounds

Triceps Press Down – 2 x 5-9 (We did 2 x 9)
Bruce and I did 65 pounds

Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 Free Motion Overhead machine)
Bruce and I did 50 pounds

We ended the session with 50 slant board crunches and Bruce added a medium treadmill session. Day one was great. This is going to be an interesting and challenging program. Going to failure on each set makes one chose his weights carefully.

*Old Navy* · 02-07-2007, 12:43 AM

Tuesday, February 6, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.0. Bruce over slept and didn't show up. He will do his workout later today.

Week One – Go to positive failure on all sets and rest 90-seconds between sets.

Day Two – Back and Biceps

Pull Ups – 4 x 5-9 I did 4 x 10, two sets of medium grip and two sets of hammer

Rows – 4 x 5-9 I did 4 x 8 at 120 pounds

Pull Downs – 4 x 5-9 I did 4 x 8 Free Motion cable pull downs at 140 pounds

Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds

Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds

Incline Dumbbell Curls 2 x 5-9 I did 2 x 8 at 25 pounds

Hammer Curls – 2 x 9-15 I did 2 x 15 at 25 pounds

I completed the workout in plenty of time, which is important as we will add drop sets to each exercise next week and that will take more time.

01-24-2007, 02:29 AM	#61
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Tuesday, January 23, 2007 "The Phoenix" Full-Body Hypertrophy Training calls for three days per week of weight training and three days per week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is Combat Cardio Day. I weighed 163.8 and Bruce weighed 183.0. Combat Cardio: 5 cycles of the following Jump Rope - 2 minutes 30 Mountain Climbers - to an elevated platform 30 Squat Thrusts - From a squat to an explosive leap up 30 Push Ups - slow and full 30 Side Straddle Hops - done quickly After the five cycles, we did 50 hanging leg raises and some abs crunches. We ended the workout with a short posing practice. I will be traveling to Washington, DC on business for the rest of the week, so Bruce and I will do The Phoenix solo. We will meet at my home on Sunday for another video taped 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

01-26-2007, 11:11 PM	#64
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Friday, January 26, 2007 - Washington, DC *"The Phoenix" Full-Body Hypertrophy Training* I weighed 165.0 pounds Week 3, Day 3 of Weight Training Incline Barbell Press: 3 X 6 I did 195 pounds Dips: 3 X 6 last set do burns (1/4 movements at the midrange) Flat Bench Press: 2 X 6 I did 255 pounds Push Press: 3 X 6 (Military Press) I did 90 pounds Cable Laterals: 2 x 6 15 pounds - done slow with a squeeze at the top Bent Over Cable Laterals: 2 X 6 15 pounds - done slow with a squeeze at the top Decline Barbell Triceps Extensions: 3 X 6 with slow negatives I did 70 pounds Triceps Dip: 2 X 8 with static hold (5-seconds) Sissy Squats: 2 X 12 Seated Leg Curls: 2 X 12 I did 150 pounds Calf Press: 3 X 15 (feet straight, toes in, heels in) I did 300 pounds Straight Arm Pull Down: 1 X 100 I did 20 pounds Machine Curls: 2 X 50 I did 40 pounds I worked out from 6 - 7:15 AM, had breakfast and headed for the airport for my flight home. I arrived in Birmingham at 2:00 PM and headed to my office to catch up with my email and correspondence. I'm glad it's the weekend. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-28-2007, 10:39 PM	#65
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	There is a typo in my last post: It said I benched 255 pounds...I wish. My weight on that lift was 205. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

01-30-2007, 01:00 AM	#66
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Monday, January 29, 2007 “The Phoenix,” A Full-Body Hypertrophy Workout Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes. My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 10 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home. We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session. WEEK 4, DAY 1 (This is the final week of this outstanding workout plan) I weighed 166.2 pounds and Bruce weighed 181.0. Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze. Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60's with a drop set of 40's. Pull Down with V bar: 3 X 4-6. I did 180 pounds and Bruce did 200. I could only manage 4 reps per set. Dead Lifts: 2 X 6, 1 X 30. I did 235/150 and Bruce did 315/200. On the heavy lift, Bruce did 4 reps. Dumb Bell Curls: 3 X 6. I did 30 pounds and Bruce did 20 (sore bicep tendon). Machine Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125. Dumbbell Bench/Flies: 3 X 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 12. I did 95 pounds. Bruce did 110 Seated Triceps Dumb Bell Extension: 2 X 12. Bruce and I did 60 pounds Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70 Seated Leg Curl: 1 X 100. I did 60 pounds, Bruce did 70. Calf press: 1 X 50 - 100. We used the seated press and did 75 reps of 200 pounds We were able to add weights to the majority of our lifts from last week. Bruce and I had personal bests with the 2 x 6 and 1 x 30 Dead Lifts and Calf Presses. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-01-2007, 12:16 AM	#67
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Wednesday, January 31, 2007 The Phoenix Full-Body Hypertrophy Workout I weighed 164.6 and Bruce weighed 180.0 Week Four, Day Two of Weight Training Squats - rack 4 x 8 – I did 185 pounds and Bruce did 235 - We did slow and low, deep squats. 1 x 30 – I did 150 and Bruce did 200 Seated Leg Press - last set with static hold in the 1/2 position for 30-seconds. 3 x 6 - Bruce and 1 did 250 pounds Lunges - last set do a drop to failure 3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three Leg Curls - each set do slow 8-10 seconds of negative 3 x 6 – I did 100 pounds, Bruce did 140 Glute Ham Rises 2 X 6 – we skipped these Seated Calf Rises - hold bottom and top 2 seconds 3 x 25 - Bruce and I did 210 pounds Standing calf rises - drop set on 2nd set to failure 2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set Lat Pull Downs 2 X 12 – I did 150 pounds, Bruce did 170 Cable rows 2 X 12 – I did 140 pounds, Bruce did 160 Cable curls 2 X 12 – Bruce and I did 60 pounds Peck deck 1 X 50-100 – Bruce and I did 100 at 50 pounds Machine Press 3 x 12 - I did 100 pounds, Bruce did 110 Seated Machine Triceps Extensions 1 x 50 - Bruce and I did 100 pounds. We are winding down from this four-week killer program. Tomorrow we will do Combat Cardio and Posing and finish up the plan on Friday with a full-body workout. After six weeks of Advance GH/HITT Cardio, four weeks of the Widow Maker and four weeks of The Phoenix, I have to admit I'm feeling a slight case of over training. There is no doubt that these plans are the hardest work in the gym I have ever done. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-01-2007, 12:17 AM	#68
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Tuesday, January 30, 2007 The Phoenix Play Day I weigh 164.8 and Bruce weighs 180.0 No weights, just a bunch of cardio and abs work (tread mill, slant board crunches, flat crunches) and a good practice posing session. Bruce is zeroing in on his April 7th Masters contest. Wednesday, January 31, 2007 The Phoenix Full-Body Hypertrophy Workout I weighed 164.6 and Bruce weighed 180.0 Week Four, Day Two of Weight Training Squats - rack 4 x 8 – I did 185 pounds and Bruce did 235 - We did slow and low, deep squats. 1 x 30 – I did 150 and Bruce did 200 Seated Leg Press - last set with static hold in the 1/2 position for 30-seconds. 3 x 6 - Bruce and 1 did 250 pounds Lunges - last set do a drop to failure 3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three Leg Curls - each set do slow 8-10 seconds of negative 3 x 6 – I did 100 pounds, Bruce did 140 Glute Ham Rises 2 X 6 – we skipped these Seated Calf Rises - hold bottom and top 2 seconds 3 x 25 - Bruce and I did 210 pounds Standing calf rises - drop set on 2nd set to failure 2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set Lat Pull Downs 2 X 12 – I did 150 pounds, Bruce did 170 Cable rows 2 X 12 – I did 140 pounds, Bruce did 160 Cable curls 2 X 12 – Bruce and I did 60 pounds Peck deck 1 X 50-100 – Bruce and I did 100 at 50 pounds Machine Press 3 x 12 - I did 100 pounds, Bruce did 110 Seated Machine Triceps Extensions 1 x 50 - Bruce and I did 100 pounds. We are winding down from this four-week killer program. Tomorrow we will do Combat Cardio and Posing and finish up the plan on Friday with a full-body workout. After six weeks of Advance GH/HITT Cardio, four weeks of the Widow Maker and four weeks of The Phoenix, I have to admit I'm feeling a slight case of over training. There is no doubt that these plans are the hardest work in the gym I have ever done. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-01-2007, 08:37 AM	#70
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Looks like a tough plan ON, how did you like it overall?

02-02-2007, 01:30 AM	#71
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	It was incredible. I grew....that's what's important. Thanks for your message. Now it's time for the next plan... Thursday, February 1, 2007 The Phoenix Full Body Hypertrophy Workout Combat Cardio day Well, today it was my turn to blow-off Combat Cardio. My wife was out of town on business so Old Navy had to tend to our critters (two dogs, two cats and one African Gray parrot) before I could leave for work. So, Bruce went solo today. We will end this great four-week training plan tomorrow and then prepare to kick off the Griffin on Monday. Here is our new plan: The Griffin – High Intensity Power Training Plan Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature. Weight training is two-days on, one-day off, one-day on, one-day off – repeat. On off days, do cardio. Week One – Go to positive failure on all sets and rest 90-seconds between sets. Week Two – At the end of the last set of each exercise, do one drop set. Reduce the weight by 25% after failure and do 5 more reps with the 25% drop, no matter what. If you need to stop for 2-3 deep breaths and bang out the last reps, do that. Week Three – After the last set for each exericise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second. Week Four – Don’t do the drop sets this week, but cut the rest time to 60-seconds between sets. Make sure the weights do not drop. Week Five – Same 60-seconds rest time between sets as Week Four and add the 25% drop set to the last set of each exercise. Week Six – Rest 30-seconds between sets. After the last set for each exericise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second. This week is the most difficult. The Workout – Feel Free To Substitute Exercises For The Same Body Part. Day One – Chest, Delts & Triceps Incline Dumbbell Press – 4 x 5-9 Wide Grip Bench Press – 3 x 5-9 Dips – 3 x 12-15 Lateral Raises – 4 x 5-9 Bent Over Lateral Raises – 3 x 5-9 Dumb Bell Press – 3 x 12-15 Close Grip Bench Press – 2 x 5-9 Triceps Pressdown – 2 x 5-9 Seated Triceps Extensions – 2 x 10-15 Day Two – Back and Biceps Pull Ups – 4 x 5-9 Rows – 4 x 5-9 Pulldowns – 4 x 5-9 Rack Deadlifts – 2 x 15-20 Curls – 2 x 5-9 Incline Dumbbell Curls 2 x 5-9 Hammer Curls – 2 x 9-15 Day Three – Cardio Day Four – Legs Leg Press – 2 x 15 and 1 x 50 Hack Squats 2 x 15 and 1 x 30 Lunges 2 x 5-9 and 1 x 20 Leg Curls 3 x 5-9 Stiff Leg Dead Lift – 3 x 5-9 Seated Calf Press – 3 x 15-20 Standing Calf Press – 3 x 15-20 Day Five – Cardio This is going to be FUN! __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-02-2007, 11:28 PM	#72
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Friday, February 2, 2007 *"The Phoenix" Full-Body Hypertrophy Training - Final Workout* I weighed 166.4 pounds and Bruce weighed 182.0 Week 4, Day 4 of Weight Training Incline Barbell Press: 3 X 6 I did 200 pounds (Personal Best) and Bruce did 275 (Personal Best) Dips: 3 X 6 last set do burns (1/4 movements at the midrange) Dumbbell Flat Bench Press: 2 X 6 I did 80 pounds and Bruce did 90 Seated Military Press: 3 X 6 I did 60 pounds and Bruce did 70 Seated Dumbbell Laterals: 2 x 6 Bruce and I did 20 pounds - slowly with a squeeze at the top Bent Over Dumbbell Laterals: 2 X 6 Bruce and I did 20 pounds - done slowly with a squeeze at the top Decline Dumbbell Triceps Extensions: 3 X 6 with slow negatives I did 35 pounds and Bruce did 30 Triceps Dip: 2 X 8 with static hold (5-seconds) Sissy Squats: 2 X 12 Seated Leg Curls: 2 X 12 I did 150 pounds and Bruce did 180 Calf Press: 3 X 15 (feet straight, toes in, heels in) Bruce and I did 300 pounds Straight Arm Pull Down: 1 X 100 Bruce and I did 25 pounds Machine Curls: 2 X 50 Bruce and I did 50 pounds Well, we did it, and we ended the four-week Phoenix in style by upping every weight from last week except the calf press, where we stayed at 300 pounds. Bruce and I agree that both of us have shown good increases in strength over the four weeks. We even managed a personal best in the Incline Bench Press today. Bring on the Griffin. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-06-2007, 01:31 AM	#73
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	February 5, 2007 The Griffin – High Intensity Power Training Plan Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature. After a great Super Bowl weekend, I weighed 165.0 and Bruce weighed 183 (pig). Week One – Go to positive failure on all sets and rest 90-seconds between sets. Day One – Chest, Delts & Triceps Incline Dumbbell Press – 4 x 5-9 (We did 4 x 6 Incline Barbell Bench Press) I did 210 pounds and Bruce did 235 Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6) Bruce and I did 185 pounds Dips – 3 x 12-15 (We did 3 x 15) Lateral Raises – 4 x 5-9 (We did 4 x 6) I did 25 pounds and Bruce did 15 (he has a little shoulder problem) Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 seated bent over lateral raises) Bruce and I did 25 pounds Dumb Bell Press – 3 x 12-15 (We did 3 x 15 dumb bell press/flies) I did 35 pounds and Bruce did 30 Close Grip Bench Press – 2 x 5-9 (We did 2 x 9) Bruce and I did 100 pounds Triceps Press Down – 2 x 5-9 (We did 2 x 9) Bruce and I did 65 pounds Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 Free Motion Overhead machine) Bruce and I did 50 pounds We ended the session with 50 slant board crunches and Bruce added a medium treadmill session. Day one was great. This is going to be an interesting and challenging program. Going to failure on each set makes one chose his weights carefully. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

02-07-2007, 12:43 AM	#74
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Tuesday, February 6, 2007 The Griffin – High Intensity Power Training Plan I weighed 165.0. Bruce over slept and didn't show up. He will do his workout later today. Week One – Go to positive failure on all sets and rest 90-seconds between sets. Day Two – Back and Biceps Pull Ups – 4 x 5-9 I did 4 x 10, two sets of medium grip and two sets of hammer Rows – 4 x 5-9 I did 4 x 8 at 120 pounds Pull Downs – 4 x 5-9 I did 4 x 8 Free Motion cable pull downs at 140 pounds Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds Incline Dumbbell Curls 2 x 5-9 I did 2 x 8 at 25 pounds Hammer Curls – 2 x 9-15 I did 2 x 15 at 25 pounds I completed the workout in plenty of time, which is important as we will add drop sets to each exercise next week and that will take more time. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com