Training For My First Natural Masters Pro Contest at 64 - Page 5

*Old Navy* · 03-29-2007, 01:44 AM

Wednesday, March 28, 2007, Nine Days Until Bruce's Weigh In

Hypertrophy and Rapid Fat Loss Training

Bruce weighed 172.0 and I weighed 159.0

Today was a non-weight training day. We did abs, cardio and posing.

*Old Navy* · 03-30-2007, 01:54 AM

Thursday, March 29, 2007 - 8 Days Until Bruce's Weigh In

Rapid Fat Loss Training Plan

Bruce weighed 172.0 and I weighed 159.4

Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date.

We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form.

Stepper: 10 min all out

Then did the following circuit for four cycles:

Pull Ups (Wide grip, medium grip, hammer grip)

Extensions (175 pounds)

Dips (Weighted with a 25 pound plate)

Ham Curls (Supine 140 pounds)

Jump Rope (120 counts)

Then did the following circuit for three cycles:

Hanging Leg Lifts (Done slowly with a squeeze)

Dumb Bell Press (45 pounds)

Seated Calf Raises (270 pounds, Sets of 25)

Jump Rope (120)

Bike: 10 minutes, moderate pace

We ended the workout with a practice posing session, emphasizing form and holding poses.

**romanaz** · 03-30-2007, 02:36 AM

tell him to stop being a puss and lift strong!!!

all kidding aside, you guys are doing great.

*Old Navy* · 03-31-2007, 12:24 AM

Friday, March 30, 2007 - Bruce's Weigh In Is One Week From Today

Bruce weighed 172.0 and I weighed 159.0

Bruce is leaving town with his family tomorrow and won't return to the gym until next Thursday, the day before he checks in for his contest. I gave Bruce a day-by-day diet starting on Sunday. He will workout at a local gym next week, mostly doing a light training session, pump up and posing practice. He looks good and will probably come in between 165-168, which will be fine. We have come a long way since September, when Bruce weighed around 205 pounds. He has lost a great deal of body fat and has added some nice size to his quads, calves, chest, biceps and back. His posing is good and his confidence is high. We are both looking forward to him stepping on to the stage for the first time. His show is the 2007 FAME SNBF Georgia Open. He will enter the Novice Class and the Men's Master 40+ Class. I will be a test judge at the show, which should make it especially interesting for me. My scores won't count, but I will have to score within 85% of the other judge's scores to be certified as a contest judge.

**romanaz** · 03-31-2007, 12:32 AM

big show for both of you. Best of luck to Bruce.

*Old Navy* · 03-31-2007, 06:09 PM

Quote:

Originally Posted by romanaz

big show for both of you. Best of luck to Bruce.

Thanks, Man. I appreciate you following the thread and commenting from time-to-time.

*Old Navy* · 04-03-2007, 12:29 AM

Monday, April 2, 2007 - Four Days Until Bruce's Weigh In, Six Weeks Until My Contest

My training partner, Bruce, is spending the week with his family in Florida. He has the final week of his contest prep training plan with him and I assume he it working it.

Meanwhile, I am focusing on my own contest prep for my first Pro Show on May 12th. Today I began a two-week Hypertrophy/Strength Training Plan:

Monday's Workout

Incline Bench Press – 4 x 4 (155 pounds)
Flat Dumb Bell Press – 4 x 4 (75 pound dumb bells)
High Pulls – 4 x 4 (160 pounds on the machine)
Laterals – 3 x 6 each way (side, bent) (30 pound dumb bells)
Press down – 4 x 6 (75 pounds)
After the weight training, I did 30 minutes of moderate tread mill (10 degree elevation, 4.5 speed)

*Old Navy* · 04-04-2007, 02:23 AM

Tuesday, April 3, 2007

This is the second day of two-weeks of Hypertrophy Strength Training. The Plan calls for heavy weight and low reps.

Holding at 159.0 body weight.
Workout Day 2:
Leg Press – 4 x 4 (300 pounds)
Squats – 4 x 6 (300 pounds)
Hack Squat – 4 x 5 (300 pounds)
Leg Curl – 5 x 4 (125 pounds)
Leg Extension – 3 x 4 (150 pounds)
Seated Calf Raises – 3 x 25 (150 pounds)
I ended this session with 20 minutes of moderate cardio on the tread mill.

*Old Navy* · 04-05-2007, 12:22 AM

Wednesday, April 4, 2007

Hypertrophy/Strength Training

Workout - Week One, Day 3

Today's training focused on cardio, abs and posing.

I did 100 hanging leg lifts and 100 crunches. I completed a 30-minute moderate tread mill run and ended the workout with a posing practice session.

**romanaz** · 04-05-2007, 01:18 AM

100 hanging leg lifts

*Old Navy* · 04-06-2007, 12:09 AM

Thursday, April 5, 2007

Today was the last opportunity I will have to work with my training partner, Bruce, before his show on Saturday. As I am test judging the event, we will have no
further contact until after the contest, the 2007 FAME SNBF Georgia Open in Marietta. Friday is a travel day. Bruce will check in and take a polygraph test early Friday evening. I will arrive Friday evening and attend a judges meeting.

Today we spent our workout on Bruce's posing and his individual posing routine. Since he is competing in two classes (Novice and Masters), we went through two complete symmetry and mandatory posing rounds. We practiced under contest conditions, holding each pose rock-hard without shaking. We worked on breathing and composure. Bruce looks good.

Bruce is ready. He still has some water to drop, but I believe he will come in hard and vascular on Saturday morning.

We've done our best. Now, it's up to Bruce and the judges. Good Luck, Partner!

**romanaz** · 04-06-2007, 12:18 AM

polygraph test? for what if I may ask

*Old Navy* · 04-06-2007, 01:24 AM

Bruce and I are "natural" athletes and compete in drug-free bodybuilding competitions. Each athlete is tested by polygraph or urinalysis to determine if we have used any illegal muscle enhancements, including anabolic steroids, andros, human growth hormone, testosterone boost or prescription diuretics. These organizations are different than the NPC, which does not test its athletes.

**romanaz** · 04-06-2007, 03:52 AM

ah, aitee

*Old Navy* · 04-06-2007, 01:50 PM

Friday, April 6, 2007 - Contest Time

I am off from work today so I will hit the gym a little later this morning. I plan to do a light workout, mostly dumb bells and some cardio. I leave for Atlanta and the 2007 FAME SNBF Georgia Open early this afternoon. It's about a 2.5 hours drive from Birmingham. I will attend a judges meeting this evening where the Head Judge will set up the judging criteria for the contest. Four of my friends, including Bruce, will compete in this show. I'll have a Super Grand Master, a Master and Open Men's Tall, an Open Men's Short and Bruce, competing as a Novice and Master. It should be an interesting contest. Of course, as a test judge, my scores won't count, but I must score the Classes close to the other judges scores in order to become a certified contest judge. That's my goal.

03-29-2007, 01:44 AM	#121
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Wednesday, March 28, 2007, Nine Days Until Bruce's Weigh In Hypertrophy and Rapid Fat Loss Training Bruce weighed 172.0 and I weighed 159.0 Today was a non-weight training day. We did abs, cardio and posing. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-30-2007, 01:54 AM	#122
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Thursday, March 29, 2007 - 8 Days Until Bruce's Weigh In Rapid Fat Loss Training Plan Bruce weighed 172.0 and I weighed 159.4 Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date. We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form. Stepper: 10 min all out Then did the following circuit for four cycles: Pull Ups (Wide grip, medium grip, hammer grip) Extensions (175 pounds) Dips (Weighted with a 25 pound plate) Ham Curls (Supine 140 pounds) Jump Rope (120 counts) Then did the following circuit for three cycles: Hanging Leg Lifts (Done slowly with a squeeze) Dumb Bell Press (45 pounds) Seated Calf Raises (270 pounds, Sets of 25) Jump Rope (120) Bike: 10 minutes, moderate pace We ended the workout with a practice posing session, emphasizing form and holding poses. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

03-31-2007, 12:24 AM	#124
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Friday, March 30, 2007 - Bruce's Weigh In Is One Week From Today Bruce weighed 172.0 and I weighed 159.0 Bruce is leaving town with his family tomorrow and won't return to the gym until next Thursday, the day before he checks in for his contest. I gave Bruce a day-by-day diet starting on Sunday. He will workout at a local gym next week, mostly doing a light training session, pump up and posing practice. He looks good and will probably come in between 165-168, which will be fine. We have come a long way since September, when Bruce weighed around 205 pounds. He has lost a great deal of body fat and has added some nice size to his quads, calves, chest, biceps and back. His posing is good and his confidence is high. We are both looking forward to him stepping on to the stage for the first time. His show is the 2007 FAME SNBF Georgia Open. He will enter the Novice Class and the Men's Master 40+ Class. I will be a test judge at the show, which should make it especially interesting for me. My scores won't count, but I will have to score within 85% of the other judge's scores to be certified as a contest judge. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-03-2007, 12:29 AM	#127
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Monday, April 2, 2007 - Four Days Until Bruce's Weigh In, Six Weeks Until My Contest My training partner, Bruce, is spending the week with his family in Florida. He has the final week of his contest prep training plan with him and I assume he it working it. Meanwhile, I am focusing on my own contest prep for my first Pro Show on May 12th. Today I began a two-week Hypertrophy/Strength Training Plan: Monday's Workout Incline Bench Press – 4 x 4 (155 pounds) Flat Dumb Bell Press – 4 x 4 (75 pound dumb bells) High Pulls – 4 x 4 (160 pounds on the machine) Laterals – 3 x 6 each way (side, bent) (30 pound dumb bells) Press down – 4 x 6 (75 pounds) After the weight training, I did 30 minutes of moderate tread mill (10 degree elevation, 4.5 speed) __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-04-2007, 02:23 AM	#128
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Tuesday, April 3, 2007 This is the second day of two-weeks of Hypertrophy Strength Training. The Plan calls for heavy weight and low reps. Holding at 159.0 body weight. Workout Day 2: Leg Press – 4 x 4 (300 pounds) Squats – 4 x 6 (300 pounds) Hack Squat – 4 x 5 (300 pounds) Leg Curl – 5 x 4 (125 pounds) Leg Extension – 3 x 4 (150 pounds) Seated Calf Raises – 3 x 25 (150 pounds) I ended this session with 20 minutes of moderate cardio on the tread mill. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-05-2007, 12:22 AM	#129
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Wednesday, April 4, 2007 Hypertrophy/Strength Training Workout - Week One, Day 3 Today's training focused on cardio, abs and posing. I did 100 hanging leg lifts and 100 crunches. I completed a 30-minute moderate tread mill run and ended the workout with a posing practice session. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-06-2007, 12:09 AM	#131
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Thursday, April 5, 2007 Today was the last opportunity I will have to work with my training partner, Bruce, before his show on Saturday. As I am test judging the event, we will have no further contact until after the contest, the 2007 FAME SNBF Georgia Open in Marietta. Friday is a travel day. Bruce will check in and take a polygraph test early Friday evening. I will arrive Friday evening and attend a judges meeting. Today we spent our workout on Bruce's posing and his individual posing routine. Since he is competing in two classes (Novice and Masters), we went through two complete symmetry and mandatory posing rounds. We practiced under contest conditions, holding each pose rock-hard without shaking. We worked on breathing and composure. Bruce looks good. Bruce is ready. He still has some water to drop, but I believe he will come in hard and vascular on Saturday morning. We've done our best. Now, it's up to Bruce and the judges. Good Luck, Partner! __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-06-2007, 01:24 AM	#133
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Bruce and I are "natural" athletes and compete in drug-free bodybuilding competitions. Each athlete is tested by polygraph or urinalysis to determine if we have used any illegal muscle enhancements, including anabolic steroids, andros, human growth hormone, testosterone boost or prescription diuretics. These organizations are different than the NPC, which does not test its athletes. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-06-2007, 01:50 PM	#135
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Friday, April 6, 2007 - Contest Time I am off from work today so I will hit the gym a little later this morning. I plan to do a light workout, mostly dumb bells and some cardio. I leave for Atlanta and the 2007 FAME SNBF Georgia Open early this afternoon. It's about a 2.5 hours drive from Birmingham. I will attend a judges meeting this evening where the Head Judge will set up the judging criteria for the contest. Four of my friends, including Bruce, will compete in this show. I'll have a Super Grand Master, a Master and Open Men's Tall, an Open Men's Short and Bruce, competing as a Novice and Master. It should be an interesting contest. Of course, as a test judge, my scores won't count, but I must score the Classes close to the other judges scores in order to become a certified contest judge. That's my goal. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-08-2007, 08:35 PM	#136
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18