Training For My First Natural Masters Pro Contest at 64 - Page 4

*Old Navy* · 02-28-2007, 02:18 AM

Tuesday, February 27, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.0. Bruce was a no-show.

Week Four – Go to positive failure on all sets, rest 60-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.

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

Pull Downs – 4 x 5-9 I did 4 x 8 at 120 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.

After the workout, I did some abs work and cardio. I also spent 10 minutes in the posing studio.

*Old Navy* · 03-02-2007, 02:03 AM

Wednesday, February 28, 2007

The Griffin – High Intensity Power Training Plan

I weighed 164.8. Bruce weighed 176.4

Week Four - Day Three - Cardio

Bruce and I did some hanging leg raises and weighted slant board crunches for abs, 30-minutes of elevated moderate speed tread mill, 20-minutes of stationary bike and a 35-minute practice posing session, where we worked on symmetry and mandatory poses and Bruce's 90-seconds individual posing routine. It was another good cardio day.

Thursday, March 1, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.0 and my training partner, Bruce, weighed 176.0. His contest target weight on April 7th is 168.0

Week Four – Go to positive failure on all sets, rest 60-seconds between sets.

Day Four – Legs

Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200

Extensions - 2 x 15 and 1 x 30 I did 140 pounds and Bruce did 160.

Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds.

Leg Curls - 3 x 5-9 We did 3 x 8. I did 130 and Bruce did 175 pounds.

Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds.

Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 175 pounds.

Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.

*Old Navy* · 03-02-2007, 04:20 PM

Friday, March 2, 2007

The Griffin - High Intensity Power Training

Week Four - Day Five: Cardio

I weighed 165.0 and Bruce weighed 176.0

Combat Cardio - 5 cycles of the following:

Jump Rope - Two Minutes (100-200 skips per cycle)

30 Mountain Climbers - High step holding 15 pound dumbbells

30 Squat Thrusts - Trying to "dunk the basketball"

30 Push Ups - A total of 150 with good form

30 Side Straddle Hops - Like Skiing Down Hill

30 Crunches - Done slowly, with a squeeze

This is the last Griffin workout for Bruce and me. The training plan normally runs six weeks, but since Bruce's contest is five weeks away, we are going to focus on contest prep workouts and cutting diet until he steps onto the stage for the first time at the 2007 FAME SNBF Georgia Open in Atlanta on April 7th. I will continue to harden up and burn some fat so I can be ready for my Guest Poser stint at the NGA Mountain States Regional Championships in Salt Lake City on May 12th. My first bodybuilding competition for 2007 will be a NPA show in Virginia on June 30th.

*Old Navy* · 03-03-2007, 08:00 PM

http://www.ngautah.net/2007/2007%20p...007poster.html

Here is the poster from from 2007 NGA Olympic Gold/Mountain States Bodybuilding and Figure Championships (pro qualifier) in Salt Lake City on May 12.

Old Navy is Guest Poser for the show. I am going to do a Russ Testo choreographed routine.

The contest features a Junior Pro Class for Pro Bodybuilders (male) who have never competed as pros or who have competed but won no money. This is something new the NGA is introducing.

*Old Navy* · 03-07-2007, 02:01 AM

Monday, March 5, 2007 - Five Week's Until Bruce's Contest

Today, Bruce weighed 176.0. I weighed 164.8.

For the next two weeks, we will work a training plan designed to harden us up while burning fat. Bruce's contest, the 2007 FAME Georgia Open is on April 7th. My Guest Posing appearance is May 12th.

Hypertrophy With Fat Burning Workout
(choose weights that go to failure on each set)
Day One: Chest & shoulders
A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times

B1. 6 Seated Dumbbell Presses
Rest 10 seconds
B2. 12 Seated Lateral Raises
Rest 10 seconds
B3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times

We added 200 abs crunches and a short practice posing session to our workout

*Old Navy* · 03-07-2007, 02:02 AM

Tuesday, March 6, 2007 - 31 Days until Bruce's Weigh In

Bruce weighed 174.0 and I weighed 162.4

We are on a hardening and fat lost Plan for the next two weeks. We pick weights for each exercise that take us to failure in every set.

Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

We ended the session with 3 x 25 calves raises at 200 pounds.

*Old Navy* · 03-08-2007, 02:18 AM

Wednesday, March 7, 2007 - 30 Days Until Bruce's Weigh In

Bruce weighed 176.0 and I weighed 161.6.

Today was a Cardio Day

We did HITT Cardio using intervals of 30-seconds of all out burst and 60-seconds of recovery. We did a five-minute warm-up, six speed intervals and a five-minute cool down. The tread mill speed for the sprints was 9.5 and the elevation was 10%.

Then we went through a practice contest. We pumped up for five minutes and then did two complete contest rounds of symmetry and mandatory poses (Bruce is entering two classes). We ended the session by working on Bruce's 90-seconds posing routine without music and did a few rounds of 60-seconds of free posing.

*Old Navy* · 03-09-2007, 03:21 AM

Thursday, March 8, 2007 – 29 Days Until Bruce’s Contest

Hypertrophy with Fat Loss Training

Today Bruce weighed 175.0 and I weighed 162.0

Day 3 – Arms

We chose weights that took us to failure on each set.

A1. 6 Dumb bell Kickbacks
Rest 10 seconds
A2. 12 Decline Barbell Extensions
Rest 10 seconds
A3. 25 Cable Press downs
Rest 2 minutes
Repeat 3 times

B1. 6 incline Dumbbell Curls
Rest 10 seconds
B2. 12 Standing Barbell Curls
Rest 10 seconds
B3. 25 Seated Pulley Curls
Rest 2 minutes
Repeat 3 times

We ended the session with some tread mill work.

*Old Navy* · 03-09-2007, 11:47 PM

Friday, March 9, 2007 - 28 Days Until Bruce's Weigh In

Bruce weighed 175.0 and I weighed 161.0

Hypertrophy with fat loss.

Day 4 Back - We choose weights that took us to failure on each set.

A1. 6 Weighted Chins
Rest 10 seconds
A2. 12 Front pull down
Rest 10 seconds
A3. 25 Straight-arm pull down
Rest 2 minutes
Repeat 3 times

B1. 6 Rack Dead lift
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Bar Bell Shrugs (Bruce wanted to put this in for some traps work)
Rest 2 minutes
Repeat 3 times

After the workout, we had a short practice posing session. Bruce is looking good.

*Old Navy* · 03-14-2007, 01:09 AM

Monday & Tuesday, March 12-13, Washington, DC

I was in Washington, DC on business from Sunday afternoon through Tuesday late morning. I stayed at the Ritz Carlton Hotel in DC, a very nice place, with a great gym. The only problem was the gym was private and charged hotel guests $15 per workout. So, I walked four blocks to 22nd and M Street and used my Travel Pass to work out at Gold's. The Gold's was good, the front desk people helpful and the locker room clean. I enjoyed my two workouts at this gym. And, the price was right.

Hypertrophy with Fat Loss Workout.

Choosing a weight that takes each set of each exercise to failure.
Week Two, Day One: Chest & shoulders

A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times

B1. 6 Seated Dumbbell Presses
Rest 10 seconds
B2. 12 Seated Lateral Raises
Rest 10 seconds
B3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times

End with 100 reps for upper and 100 reps for lower abs.

Week Two, Day Two: Legs

A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes

Repeat 3 times

End with a HITT cardio session.

*Old Navy* · 03-14-2007, 11:37 PM

Wednesday, March 14, 2007 - 23 Days until Bruce's Weigh-in

Bruce weighed 173.4 and I weighed 160.8

Hypertrophy - Fat Loss Workout

Week Two, Day Three

Today Bruce and I spent the majority of our time working on posing. Bruce has his 90-seconds produced posing routine on CD and we used the aerobics studio to practice the routine and a couple of competition posing rounds. He is looking tight. He is within eight pounds of his target contest weight with a little more than three weeks to go. My training partner is tracking well. It's going to be interesting for me because I am a test judge at Bruce's contest. My score won't count and I won't be able to be with him back stage before the competition. I have arranged for a friend to work with Bruce at the contest, the 2007 FAME SNBF Georgia Open in Marietta. Bruce will compete as a Novice and Grand Master. I have competed in this show twice. It's a good pro qualifier competition.

*Old Navy* · 03-16-2007, 01:22 AM

Thursday, March 14, 2007 – 22 Days Until Bruce’s Contest

Hypertrophy with Fat Loss Training

Today Bruce weighed 173.2 and I weighed 160.2

Day 3 – Arms

We chose weights that took us to failure on each set.

A1. 6 Dips (45 pound plate)
Rest 10 seconds
A2. 12 Decline Barbell Extensions (60 pounds)
Rest 10 seconds
A3. 25 Cable Press downs (50 pounds)
Rest 2 minutes
Repeat 3 times

B1. 6 incline Dumbbell Curls (35 pounds)
Rest 10 seconds
B2. 12 Standing Barbell Curls (70 pounds)
Rest 10 seconds
B3. 25 Seated Pulley Curls (25 pounds)
Rest 2 minutes
Repeat 3 times

We ended the session with abs work and a practice posing session.

*Old Navy* · 03-17-2007, 03:51 AM

Friday, March 16, 2007 - 21 Days Until Bruce's Weigh In

Bruce weighed 173.0 and I weighed 159.8

Hypertrophy with fat loss.

Day 4 Back - We choose weights that took us to failure on each set.

A1. 6 Weighted Chins (25 pound plate)
Rest 10 seconds
A2. 12 Front pull down (140 pounds)
Rest 10 seconds
A3. 25 Straight-arm pull down (50 pounds)
Rest 2 minutes
Repeat 3 times

B1. 6 Rack Dead lift (I did 225 and Bruce did 315)
Rest 10 seconds
B2. 12 Bent-over Rows (135 pounds)
Rest 10 seconds
B3. 25 Bar Bell Shrugs (135 pounds)
Rest 2 minutes
Repeat 3 times

After the workout, we had a short practice posing session. Bruce is focused.

*Old Navy* · 03-20-2007, 02:28 AM

Monday, March 19, 2007 - 18 Days Until Bruce's Weigh InToday Bruce and I started a two-week Maximum Fat Loss Training Plan
He weighed 173.0 and I weighed 158.9
Diet:
Day 1:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken
Meal 3: 6oz turkey/fish/chicken
Meal 4: 3oz turkey/fish/chicken
Meal 5: 3oz turkey/fish/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices

Day 2:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/fish/chicken + 1 cup veggies
Meal 4: 3oz turkey/fish/chicken + 1 cup veggies
Meal 5: 3oz turkey/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices

Day 3:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/chicken + 1 cup veggies
Meal 4: 3oz turkey/chicken + 1 cup veggies
Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup veggies

Do day 1-2-3-1-2-3-1 for the diet.

Workout and cardio
Monday and Thursday

Stepper: 10 min all out
Then do the following circuit for four cycles:

Pull Ups
Squats
Dips
Rows
Jump Rope (120 counts)

Then do the following circuit for three cycles:

Hanging Leg Lifts
Dumbbell Press
Close Grip Bench Press
Jump Rope (120)

Bike: 10 minutes, moderate pace

Wednesday: Moderate cardio for 40-60 minutes

Tuesday and Friday

Treadmill: 9% incline at maximum pace 10 minutes
Then do the following circuit for four cycles:

Lunges
Dead Lifts
Incline Bench Press
Military Press
Jump Rope (120)

Then do the following circuit for three cycles:

Incline Sit Ups
Upright Rows
Curls
Jump Rope (120)

Precor: 10 min moderate pace

The reps are 10 per exercise, done with a controlled negative and a 3-5 second positive.

The jump rope is for 1 minute, or just count 120 reps.

We did the first day plan, Monday, and added 150 calve raises to the workout. Very cool.

spaceclown · 03-20-2007, 02:35 AM

Just awesome! You're a huge inspiration!

02-28-2007, 02:18 AM	#91
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Tuesday, February 27, 2007 The Griffin – High Intensity Power Training Plan I weighed 165.0. Bruce was a no-show. Week Four – Go to positive failure on all sets, rest 60-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. Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds. Pull Downs – 4 x 5-9 I did 4 x 8 at 120 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. After the workout, I did some abs work and cardio. I also spent 10 minutes in the posing studio. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-02-2007, 02:03 AM	#92
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Wednesday, February 28, 2007 The Griffin – High Intensity Power Training Plan I weighed 164.8. Bruce weighed 176.4 Week Four - Day Three - Cardio Bruce and I did some hanging leg raises and weighted slant board crunches for abs, 30-minutes of elevated moderate speed tread mill, 20-minutes of stationary bike and a 35-minute practice posing session, where we worked on symmetry and mandatory poses and Bruce's 90-seconds individual posing routine. It was another good cardio day. Thursday, March 1, 2007 The Griffin – High Intensity Power Training Plan I weighed 165.0 and my training partner, Bruce, weighed 176.0. His contest target weight on April 7th is 168.0 Week Four – Go to positive failure on all sets, rest 60-seconds between sets. Day Four – Legs Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200 Extensions - 2 x 15 and 1 x 30 I did 140 pounds and Bruce did 160. Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds. Leg Curls - 3 x 5-9 We did 3 x 8. I did 130 and Bruce did 175 pounds. Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds. Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 175 pounds. Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-02-2007, 04:20 PM	#93
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Friday, March 2, 2007 The Griffin - High Intensity Power Training Week Four - Day Five: Cardio I weighed 165.0 and Bruce weighed 176.0 Combat Cardio - 5 cycles of the following: Jump Rope - Two Minutes (100-200 skips per cycle) 30 Mountain Climbers - High step holding 15 pound dumbbells 30 Squat Thrusts - Trying to "dunk the basketball" 30 Push Ups - A total of 150 with good form 30 Side Straddle Hops - Like Skiing Down Hill 30 Crunches - Done slowly, with a squeeze This is the last Griffin workout for Bruce and me. The training plan normally runs six weeks, but since Bruce's contest is five weeks away, we are going to focus on contest prep workouts and cutting diet until he steps onto the stage for the first time at the 2007 FAME SNBF Georgia Open in Atlanta on April 7th. I will continue to harden up and burn some fat so I can be ready for my Guest Poser stint at the NGA Mountain States Regional Championships in Salt Lake City on May 12th. My first bodybuilding competition for 2007 will be a NPA show in Virginia on June 30th. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-03-2007, 08:00 PM	#94
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	NGA Show Poster - Old Navy is Guest Poser at the May 12th Contest http://www.ngautah.net/2007/2007%20p...007poster.html Here is the poster from from 2007 NGA Olympic Gold/Mountain States Bodybuilding and Figure Championships (pro qualifier) in Salt Lake City on May 12. Old Navy is Guest Poser for the show. I am going to do a Russ Testo choreographed routine. The contest features a Junior Pro Class for Pro Bodybuilders (male) who have never competed as pros or who have competed but won no money. This is something new the NGA is introducing. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-07-2007, 02:01 AM	#95
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Monday, March 5, 2007 - Five Week's Until Bruce's Contest Today, Bruce weighed 176.0. I weighed 164.8. For the next two weeks, we will work a training plan designed to harden us up while burning fat. Bruce's contest, the 2007 FAME Georgia Open is on April 7th. My Guest Posing appearance is May 12th. Hypertrophy With Fat Burning Workout (choose weights that go to failure on each set) Day One: Chest & shoulders A1. 6 Incline Dumbbell Presses at 45-degree angle Rest 10 seconds A2. 12 Incline Barbell Presses at 45-degree angle Rest 10 seconds A3. 25 Incline Dumbbell Press at 30-degree angle Rest 2 minutes Repeat 3 times B1. 6 Seated Dumbbell Presses Rest 10 seconds B2. 12 Seated Lateral Raises Rest 10 seconds B3. 25 Lateral Raises with Cables Rest 2 minutes Repeat 3 times We added 200 abs crunches and a short practice posing session to our workout __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-07-2007, 02:02 AM	#96
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Tuesday, March 6, 2007 - 31 Days until Bruce's Weigh In Bruce weighed 174.0 and I weighed 162.4 We are on a hardening and fat lost Plan for the next two weeks. We pick weights for each exercise that take us to failure in every set. Day Two: Legs A1. 6 Squats Rest 10 seconds A2. 12 Lunges Rest 10 seconds A3. 25 Leg Extensions Rest 2 minutes Repeat 3 times B1. 6 Leg Curls Rest 10 seconds B2. 12 Rumanian Dead Lifts Rest 10 seconds B3. 25 Reverse Hypers or Back Extensions Rest 2 Minutes Repeat 3 times We ended the session with 3 x 25 calves raises at 200 pounds. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-08-2007, 02:18 AM	#97
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Wednesday, March 7, 2007 - 30 Days Until Bruce's Weigh In Bruce weighed 176.0 and I weighed 161.6. Today was a Cardio Day We did HITT Cardio using intervals of 30-seconds of all out burst and 60-seconds of recovery. We did a five-minute warm-up, six speed intervals and a five-minute cool down. The tread mill speed for the sprints was 9.5 and the elevation was 10%. Then we went through a practice contest. We pumped up for five minutes and then did two complete contest rounds of symmetry and mandatory poses (Bruce is entering two classes). We ended the session by working on Bruce's 90-seconds posing routine without music and did a few rounds of 60-seconds of free posing. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-09-2007, 03:21 AM	#98
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Thursday, March 8, 2007 – 29 Days Until Bruce’s Contest Hypertrophy with Fat Loss Training Today Bruce weighed 175.0 and I weighed 162.0 Day 3 – Arms We chose weights that took us to failure on each set. A1. 6 Dumb bell Kickbacks Rest 10 seconds A2. 12 Decline Barbell Extensions Rest 10 seconds A3. 25 Cable Press downs Rest 2 minutes Repeat 3 times B1. 6 incline Dumbbell Curls Rest 10 seconds B2. 12 Standing Barbell Curls Rest 10 seconds B3. 25 Seated Pulley Curls Rest 2 minutes Repeat 3 times We ended the session with some tread mill work. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-09-2007, 11:47 PM	#99
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Friday, March 9, 2007 - 28 Days Until Bruce's Weigh In Bruce weighed 175.0 and I weighed 161.0 Hypertrophy with fat loss. Day 4 Back - We choose weights that took us to failure on each set. A1. 6 Weighted Chins Rest 10 seconds A2. 12 Front pull down Rest 10 seconds A3. 25 Straight-arm pull down Rest 2 minutes Repeat 3 times B1. 6 Rack Dead lift Rest 10 seconds B2. 12 Bent-over Rows Rest 10 seconds B3. 25 Bar Bell Shrugs (Bruce wanted to put this in for some traps work) Rest 2 minutes Repeat 3 times After the workout, we had a short practice posing session. Bruce is looking good. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-14-2007, 01:09 AM	#100
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Monday & Tuesday, March 12-13, Washington, DC I was in Washington, DC on business from Sunday afternoon through Tuesday late morning. I stayed at the Ritz Carlton Hotel in DC, a very nice place, with a great gym. The only problem was the gym was private and charged hotel guests $15 per workout. So, I walked four blocks to 22nd and M Street and used my Travel Pass to work out at Gold's. The Gold's was good, the front desk people helpful and the locker room clean. I enjoyed my two workouts at this gym. And, the price was right. Hypertrophy with Fat Loss Workout. Choosing a weight that takes each set of each exercise to failure. Week Two, Day One: Chest & shoulders A1. 6 Incline Dumbbell Presses at 45-degree angle Rest 10 seconds A2. 12 Incline Barbell Presses at 45-degree angle Rest 10 seconds A3. 25 Incline Dumbbell Press at 30-degree angle Rest 2 minutes Repeat 3 times B1. 6 Seated Dumbbell Presses Rest 10 seconds B2. 12 Seated Lateral Raises Rest 10 seconds B3. 25 Lateral Raises with Cables Rest 2 minutes Repeat 3 times End with 100 reps for upper and 100 reps for lower abs. Week Two, Day Two: Legs A1. 6 Squats Rest 10 seconds A2. 12 Lunges Rest 10 seconds A3. 25 Leg Extensions Rest 2 minutes Repeat 3 times B1. 6 Leg Curls Rest 10 seconds B2. 12 Rumanian Dead Lifts Rest 10 seconds B3. 25 Reverse Hypers or Back Extensions Rest 2 Minutes Repeat 3 times End with a HITT cardio session. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-14-2007, 11:37 PM	#101
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Wednesday, March 14, 2007 - 23 Days until Bruce's Weigh-in Bruce weighed 173.4 and I weighed 160.8 Hypertrophy - Fat Loss Workout Week Two, Day Three Today Bruce and I spent the majority of our time working on posing. Bruce has his 90-seconds produced posing routine on CD and we used the aerobics studio to practice the routine and a couple of competition posing rounds. He is looking tight. He is within eight pounds of his target contest weight with a little more than three weeks to go. My training partner is tracking well. It's going to be interesting for me because I am a test judge at Bruce's contest. My score won't count and I won't be able to be with him back stage before the competition. I have arranged for a friend to work with Bruce at the contest, the 2007 FAME SNBF Georgia Open in Marietta. Bruce will compete as a Novice and Grand Master. I have competed in this show twice. It's a good pro qualifier competition. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-16-2007, 01:22 AM	#102
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Thursday, March 14, 2007 – 22 Days Until Bruce’s Contest Hypertrophy with Fat Loss Training Today Bruce weighed 173.2 and I weighed 160.2 Day 3 – Arms We chose weights that took us to failure on each set. A1. 6 Dips (45 pound plate) Rest 10 seconds A2. 12 Decline Barbell Extensions (60 pounds) Rest 10 seconds A3. 25 Cable Press downs (50 pounds) Rest 2 minutes Repeat 3 times B1. 6 incline Dumbbell Curls (35 pounds) Rest 10 seconds B2. 12 Standing Barbell Curls (70 pounds) Rest 10 seconds B3. 25 Seated Pulley Curls (25 pounds) Rest 2 minutes Repeat 3 times We ended the session with abs work and a practice 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

03-17-2007, 03:51 AM	#103
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Friday, March 16, 2007 - 21 Days Until Bruce's Weigh In Bruce weighed 173.0 and I weighed 159.8 Hypertrophy with fat loss. Day 4 Back - We choose weights that took us to failure on each set. A1. 6 Weighted Chins (25 pound plate) Rest 10 seconds A2. 12 Front pull down (140 pounds) Rest 10 seconds A3. 25 Straight-arm pull down (50 pounds) Rest 2 minutes Repeat 3 times B1. 6 Rack Dead lift (I did 225 and Bruce did 315) Rest 10 seconds B2. 12 Bent-over Rows (135 pounds) Rest 10 seconds B3. 25 Bar Bell Shrugs (135 pounds) Rest 2 minutes Repeat 3 times After the workout, we had a short practice posing session. Bruce is focused. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-20-2007, 02:28 AM	#104
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Monday, March 19, 2007 - 18 Days Until Bruce's Weigh InToday Bruce and I started a two-week Maximum Fat Loss Training Plan He weighed 173.0 and I weighed 158.9 Diet: Day 1: Meal 1: 4 egg whites + ½ grapefruit Meal 2: 3oz turkey/fish/chicken Meal 3: 6oz turkey/fish/chicken Meal 4: 3oz turkey/fish/chicken Meal 5: 3oz turkey/fish/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices Day 2: Meal 1: 4 egg whites + ½ grapefruit Meal 2: 3oz turkey/fish/chicken + 1 cup veggies Meal 3: 6oz turkey/fish/chicken + 1 cup veggies Meal 4: 3oz turkey/fish/chicken + 1 cup veggies Meal 5: 3oz turkey/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices Day 3: Meal 1: 4 egg whites + ½ grapefruit Meal 2: 3oz turkey/fish/chicken + 1 cup veggies Meal 3: 6oz turkey/chicken + 1 cup veggies Meal 4: 3oz turkey/chicken + 1 cup veggies Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup veggies Do day 1-2-3-1-2-3-1 for the diet. Workout and cardio Monday and Thursday Stepper: 10 min all out Then do the following circuit for four cycles: Pull Ups Squats Dips Rows Jump Rope (120 counts) Then do the following circuit for three cycles: Hanging Leg Lifts Dumbbell Press Close Grip Bench Press Jump Rope (120) Bike: 10 minutes, moderate pace Wednesday: Moderate cardio for 40-60 minutes Tuesday and Friday Treadmill: 9% incline at maximum pace 10 minutes Then do the following circuit for four cycles: Lunges Dead Lifts Incline Bench Press Military Press Jump Rope (120) Then do the following circuit for three cycles: Incline Sit Ups Upright Rows Curls Jump Rope (120) Precor: 10 min moderate pace The reps are 10 per exercise, done with a controlled negative and a 3-5 second positive. The jump rope is for 1 minute, or just count 120 reps. We did the first day plan, Monday, and added 150 calve raises to the workout. Very cool. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-20-2007, 02:35 AM	#105
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	Just awesome! You're a huge inspiration! __________________ Spaceclown

03-20-2007, 02:54 AM	#106
romanaz FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ Posts: 4,936 Recipes: 1 Rep Power: 129