Training For My First Natural Masters Pro Contest at 64 - Page 6

*Old Navy* · 04-26-2007, 01:20 AM

Wednesday, April 25, 2007 - 16 Days Until I Check In For My First Pro Show

Body Weight - 156.0 Target Weight - 150.0

Interval Aerobic Training

Today I focused on abs, calves and cardio:

30-minute HITT Cardio session on the tread mill with 10 degree elevation and several 20-second speed splits at 9.0 speed.

75 seated calve raises at 150 pounds and 75 standing calve raises

Hanging leg lifts with a 5-pound dumb bell held between my feet and seated abs crunches.

I ended the session with two practice posing rounds, holding each pose for 10-seconds.

*Old Navy* · 04-27-2007, 01:21 AM

Thursday, April 26, 2007 - 15 Days Until I Check In at My First Pro Show

I weighed 155.6. Contest Goal is 150.0

Heavy lifting

The objective of the heavy lifting portion of this training is maintenance or even an increase in muscle mass while in a fat loss phase. I have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Ham strings

This was Quads and Ham strings Day + some Calves

A1. Leg press - 6 x 300 Pounds

No rest

A2. Full Squats - 8 x 235 Pounds

Two minutes of rest, and then I moved on to...

B1. Stiff leg dead lift - 6 x 185 Pounds

No rest

B2. Leg curl - 8 x 125 Pounds

Two minutes of rest then I got back to A1. I Performed each superset 5 times

C1. Calf raise - 300 pounds (seated machine)

5 sets of 25 reps (I did one 25 rep set after each A + B cycle)

I did 50 abs chunches and then tried to do a practice posing session, but ran out of gas. Whew!

*Old Navy* · 04-27-2007, 01:49 PM

Friday, April 27, 2007 - Two Weeks Until My First Pro Show

Body weight: 154.6. Contest goal. 150.0

Ex Beetle, Paul McCartney has a song. It's called "When I'm 64"

"When I get older, losing my hair, many years from now, will you still be sending me a valentine, birthday greetings, bottle of wine? When I stay out to quarter of three, will you lock the door? Will you still need me, will you still feed me, when I'm 64?"

I be 64 tomorrow and my wife says, "Yes."

It has been my goal since I turned 50 to be in the best shape of my life each year, on my birthday. Today, I am in the best shape of my life and I'm grateful.

DarkFalcon · 04-27-2007, 07:44 PM

Let me be the first here to wish you happy birthday ON!!

:friday: :peace: Great goal to have and it certainly seems like every year you get better. I'm guessing being so close to contest time there won't be a big cake and booze fest happening so what's the plan?

**Ikaika** · 04-28-2007, 06:29 AM

Happy birthday! I suggest saving the cake/booze/blow for your post-contest binge. The blow will offset the calories in the cake and the booze will keep you hydrated.

*Old Navy* · 04-28-2007, 01:47 PM

Quote:

Originally Posted by DarkFalcon

Let me be the first here to wish you happy birthday ON!!

:friday: :peace: Great goal to have and it certainly seems like every year you get better. I'm guessing being so close to contest time there won't be a big cake and booze fest happening so what's the plan?

Thanks, Dark...I'll Stay on my contest diet. I'll celebrate on Saturday night (May 12) AFTER I COMPETE IN MY FIRST PRO SHOW. I can wait. I'm injoying this prep and anticipation. I am coming in hard and lean...I don't want to mess it up. LOL

*Old Navy* · 04-28-2007, 01:49 PM

Quote:

Originally Posted by Ikaika

Happy birthday! I suggest saving the cake/booze/blow for your post-contest binge. The blow will offset the calories in the cake and the booze will keep you hydrated.

Absolutely. That's the Plan....Thanks for the Birthday Wishes...:friday:

*Old Navy* · 04-28-2007, 07:55 PM

Saturday, April 28, 2007 - Exactly Two Weeks From Today I Will Be On Stage In My First Pro Contest

I weighed 155.0. Contest weight goal is 150.0 I'm looking hard and vascular

I can't think of a better way to spend part of my birthday than working out in preparation for a bodybuilding competition. I was focused, energetic and driven. With two weeks to go until the 2007 NGA Olympic Gold Junior Pro Championship in Salt Lake City, Utah, I don't have any time to waste, and I didn't waste any.

Today I did Lactate-inducing lifting. It was incredible. I was drained after this workout.

Lactate-inducing lifting

The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard, here are the guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

4. Alternate exercises for muscle groups that are far away from each other and "unrelated"

CIRCUIT A: (12-15 reps per set)

A1. Bench Press - 15 x 150
A2. Hack Squat - 15 x 235
A3. Cable Row - 15 x 125
A4. Leg Curl - 15 x 125
A5. Knee Raise 15 x each knee

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT B (15-20 reps per set)

B1. Push press - 20 x 125 pounds
B2. Lunge 20 x 130
B3. Close grip chin 20 (some rest to get them all done)
B4. Dead Lift 20 x 140
B5. Incline Sit Up - 20

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT C — (15-20 reps per set)

C1. Dumbbell Curl - 20 x 25
C2. Calve raise - 25 x 300
C3. Triceps Extension 20 x 50
C4. Crunch on Exercise Ball 20
C5. Upright Row 20 x 100

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid. After I returned home, I did a practice posing session. I will do a couple more practice posing sessions during the weekend.

*Old Navy* · 05-01-2007, 01:15 AM

Monday, April 30, 2007 - 12 Days Until My First Pro Show

Body Weight: 155.8 Contest Goal: 150.0

News Flash

I have decided to compete this Saturday in the NPC Vulcan Classic in Birmingham, Alabama. Quite a few of my gym budds are competing in this non Pro-Qualifier and I feel it will be a great warm-up show for my Natural Pro debut a week later in Salt Lake City, Utah. I will compete in the Men's Master 50+ and Men's Master 60+ Classes. So, I am now in a final week contest prep mode. This will be my first show since I won my Master Pro Card in Toronto last November. I'm pumped.

Today I did an upper body, core workout with 6-8 rep sets of heavy weights, followed by a moderate cardio session. I will do more cardio this evening and complete a couple of practice posing rounds.

**romanaz** · 05-01-2007, 05:38 AM

still a beast.

your insane old navy, I hope when I'm your age, I'm half as crazy as you!

*Old Navy* · 05-02-2007, 02:12 AM

I hope when you are my age, you are as crazy as I am. LOL

*Old Navy* · 05-02-2007, 02:12 AM

Tuesday, May 2, 2007
Three Days Until My First Show of 2007, 10 Days Until My First Pro Show

2007 NPC Vulcan Classic, Birmingham, AL, May 5
2007 NGA Olympic Gold Junior Pro Championship, Salt Lake City, UT, May 12

Weight: 154.0 (I'm a Lightweight). Contest Goal: 150.0

Here is my Final Week Contest Cutting Diet for both of these contests:

Sunday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetablesMeal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juic
Training: None

Cardio: None

Posing: 1 set, hold each pose for 10 seconds

Monday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flexes, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds

Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 20 minutes

Posing: AM 1 set, hold each pose for 10 seconds

Posing: PM, 1 set, hold each pose for 15 seconds

Tuesday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 15 minutes

Posing: AM 1 set, hold each pose for 15 seconds

Posing: PM, 1 set, hold each pose for 20 seconds

Wednesday: Water: 1.5 gallon – Light Salt

Meal 1: 6 egg whites + ½ grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ½ grapefruit
Meal 5: 6 egg whites + 3 cups salad

Training: AM: Leg Flex 10 X 30 sec. & leg ext. isometric holds 3 X 40 sec.
PM: Light upper body workout, keep the reps in the 12-15 range and do
6-8 sets per body part (no legs) then twice through the mandatory.

Cardio: AM & PM 25 min treadmill @ 3.5 mph, flat (no incline)

Posing: AM: 1 X 20 seconds each
PM: 2 X 20 seconds each

Thursday: Water: 1.5 gallon – Light Salt

Meal 1: 6 egg whites + ½ grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ½ grapefruit
Meal 5: 1 cups oats, 4 oz. sweet potato, 1/2 banana, 1 cups green beans, 1 tablespoon peanut butter

Training: Leg Flex 10 X 30

Cardio: AM & PM 20 min 3.5 flat

Posing: AM: 2 X 20 seconds each
PM: 2 X 20 seconds each

Friday: Water: 1.5 gallon – Lightly Salt Meal 1-3 and then cut Salt

Meal 1: 6 oz 93% lean beef + ½ grapefruit
Meal 2: 4 oz 93% lean beef + ½ grapefruit
Meal 3: 6 oz chicken + ½ grapefruit
Meal 4: 4 oz 93% lean beef + ½ grapefruit
Meal 5: 6 oz turkey + ½ grapefruit

Training: none

Cardio: AM & PM 15 min 3.5 flat

Posing: As necessary through the day

Saturday:

Meal 1: 4 oz 93% lean beef + ½ grapefruit
Meal 2: 2 oz chicken + ½ sweet potato
Meal 3: 2 oz chicken + 1/2 sweet potato
Meal 4: 2 oz chicken and 1 sweet potato

Sodium: only what is in listed foods

45 min before pump-up: Snickers bar or 3 rice cakes with natural peanut butter and a hot coffee or tea to bring out the vascularity

20 min. before Pump-up: sip some Gatorade, but not too much. I'll have lots of carb in me at that point so I should be nice and full and hard.

Water: Keep water high so the carbs have something to work with. Don't cut it back at all, keep to 1.5 gals. (this is for the Pro Show, which is judged at one time.) The show this weekend is split between morning prejudging and the evening show. For this one I will cut back some water.

**powerman2000** · 05-02-2007, 06:47 AM

Awesome log Old Navy.

I hope you smoke every other competitor at both of your shows.

*Old Navy* · 05-03-2007, 02:05 AM

Thanks, powerman. I appreciate your support.

*Old Navy* · 05-03-2007, 02:05 AM

Wednesday, May 2, 2007 - Three Days Until My Last Amateur Show, 10 Days Until My First Pro Show

Weight: 153.0. Contest Goal: 150.0

I am dialed in. I feel great. Today I had a good pump up and competition practice posing session, followed by 30-minutes of moderate cardio. I'm drinking a ton of water and eating the right mix of protein, moderate carbs and a tiny bit of fat. My vascularity is coming in and my cuts are becoming defined. I think my first competition as a Lightweight will be fun. I

04-26-2007, 01:20 AM	#151
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Re: Training For My First Natural Masters Pro Contest at 64 Wednesday, April 25, 2007 - 16 Days Until I Check In For My First Pro Show Body Weight - 156.0 Target Weight - 150.0 Interval Aerobic Training Today I focused on abs, calves and cardio: 30-minute HITT Cardio session on the tread mill with 10 degree elevation and several 20-second speed splits at 9.0 speed. 75 seated calve raises at 150 pounds and 75 standing calve raises Hanging leg lifts with a 5-pound dumb bell held between my feet and seated abs crunches. I ended the session with two practice posing rounds, holding each pose for 10-seconds. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-27-2007, 01:21 AM	#152
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Re: Training For My First Natural Masters Pro Contest at 64 Thursday, April 26, 2007 - 15 Days Until I Check In at My First Pro Show I weighed 155.6. Contest Goal is 150.0 Heavy lifting The objective of the heavy lifting portion of this training is maintenance or even an increase in muscle mass while in a fat loss phase. I have two heavy lifting sessions per week. Day 1: Chest and Back Day 2: Quads and Ham strings This was Quads and Ham strings Day + some Calves A1. Leg press - 6 x 300 Pounds No rest A2. Full Squats - 8 x 235 Pounds Two minutes of rest, and then I moved on to... B1. Stiff leg dead lift - 6 x 185 Pounds No rest B2. Leg curl - 8 x 125 Pounds Two minutes of rest then I got back to A1. I Performed each superset 5 times C1. Calf raise - 300 pounds (seated machine) 5 sets of 25 reps (I did one 25 rep set after each A + B cycle) I did 50 abs chunches and then tried to do a practice posing session, but ran out of gas. Whew! __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

04-27-2007, 07:44 PM	#154
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: Training For My First Natural Masters Pro Contest at 64 Let me be the first here to wish you happy birthday ON!! :friday: :peace: Great goal to have and it certainly seems like every year you get better. I'm guessing being so close to contest time there won't be a big cake and booze fest happening so what's the plan?

04-28-2007, 06:29 AM	#155
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,899 Recipes: 0 Rep Power: 221	Re: Training For My First Natural Masters Pro Contest at 64 Happy birthday! I suggest saving the cake/booze/blow for your post-contest binge. The blow will offset the calories in the cake and the booze will keep you hydrated. __________________ No supplement can make up for the lack of a strong work ethic.

04-28-2007, 07:55 PM	#158
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Re: Training For My First Natural Masters Pro Contest at 64 Saturday, April 28, 2007 - Exactly Two Weeks From Today I Will Be On Stage In My First Pro Contest I weighed 155.0. Contest weight goal is 150.0 I'm looking hard and vascular I can't think of a better way to spend part of my birthday than working out in preparation for a bodybuilding competition. I was focused, energetic and driven. With two weeks to go until the 2007 NGA Olympic Gold Junior Pro Championship in Salt Lake City, Utah, I don't have any time to waste, and I didn't waste any. Today I did Lactate-inducing lifting. It was incredible. I was drained after this workout. Lactate-inducing lifting The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard, here are the guidelines: 1. Work the whole body 2. Minimize rest-intervals (or maximize the work-to-rest ratio) 3. Use sets lasting 50-70 seconds (12-20 reps) 4. Alternate exercises for muscle groups that are far away from each other and "unrelated" CIRCUIT A: (12-15 reps per set) A1. Bench Press - 15 x 150 A2. Hack Squat - 15 x 235 A3. Cable Row - 15 x 125 A4. Leg Curl - 15 x 125 A5. Knee Raise 15 x each knee No rest between exercises within the circuit (or as little as possible). Perform the circuit three times. CIRCUIT B (15-20 reps per set) B1. Push press - 20 x 125 pounds B2. Lunge 20 x 130 B3. Close grip chin 20 (some rest to get them all done) B4. Dead Lift 20 x 140 B5. Incline Sit Up - 20 No rest between exercises within the circuit (or as little as possible). Perform the circuit three times. CIRCUIT C — (15-20 reps per set) C1. Dumbbell Curl - 20 x 25 C2. Calve raise - 25 x 300 C3. Triceps Extension 20 x 50 C4. Crunch on Exercise Ball 20 C5. Upright Row 20 x 100 No rest between exercises within the circuit (or as little as possible). Perform the circuit three times. After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid. After I returned home, I did a practice posing session. I will do a couple more practice posing sessions during 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

05-01-2007, 01:15 AM	#159
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Re: Training For My First Natural Masters Pro Contest at 64 Monday, April 30, 2007 - 12 Days Until My First Pro Show Body Weight: 155.8 Contest Goal: 150.0 News Flash I have decided to compete this Saturday in the NPC Vulcan Classic in Birmingham, Alabama. Quite a few of my gym budds are competing in this non Pro-Qualifier and I feel it will be a great warm-up show for my Natural Pro debut a week later in Salt Lake City, Utah. I will compete in the Men's Master 50+ and Men's Master 60+ Classes. So, I am now in a final week contest prep mode. This will be my first show since I won my Master Pro Card in Toronto last November. I'm pumped. Today I did an upper body, core workout with 6-8 rep sets of heavy weights, followed by a moderate cardio session. I will do more cardio this evening and complete a couple of practice posing rounds. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

05-02-2007, 02:12 AM	#161
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Re: Training For My First Natural Masters Pro Contest at 64 I hope when you are my age, you are as crazy as I am. LOL __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

05-02-2007, 02:12 AM	#162
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Re: Training For My First Natural Masters Pro Contest at 64 Tuesday, May 2, 2007 Three Days Until My First Show of 2007, 10 Days Until My First Pro Show 2007 NPC Vulcan Classic, Birmingham, AL, May 5 2007 NGA Olympic Gold Junior Pro Championship, Salt Lake City, UT, May 12 Weight: 154.0 (I'm a Lightweight). Contest Goal: 150.0 Here is my Final Week Contest Cutting Diet for both of these contests: Sunday – 2 Gal. Water, light salt Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetablesMeal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juic Training: None Cardio: None Posing: 1 set, hold each pose for 10 seconds Monday – 2 Gal. Water, light salt Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice Training: AM Leg flexes, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements Cardio: AM, 25 minutes moderate Cardio: PM, light treadmill or jog 20 minutes Posing: AM 1 set, hold each pose for 10 seconds Posing: PM, 1 set, hold each pose for 15 seconds Tuesday – 2 Gal. Water, light salt Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets Cardio: AM, 25 minutes moderate Cardio: PM, light treadmill or jog 15 minutes Posing: AM 1 set, hold each pose for 15 seconds Posing: PM, 1 set, hold each pose for 20 seconds Wednesday: Water: 1.5 gallon – Light Salt Meal 1: 6 egg whites + ½ grapefruit Meal 2: 6 oz fish + 2 cup veggies Meal 3: 6 oz chicken + 2 cup veggies Meal 4: 6 oz chicken + ½ grapefruit Meal 5: 6 egg whites + 3 cups salad Training: AM: Leg Flex 10 X 30 sec. & leg ext. isometric holds 3 X 40 sec. PM: Light upper body workout, keep the reps in the 12-15 range and do 6-8 sets per body part (no legs) then twice through the mandatory. Cardio: AM & PM 25 min treadmill @ 3.5 mph, flat (no incline) Posing: AM: 1 X 20 seconds each PM: 2 X 20 seconds each Thursday: Water: 1.5 gallon – Light Salt Meal 1: 6 egg whites + ½ grapefruit Meal 2: 6 oz fish + 2 cup veggies Meal 3: 6 oz chicken + 2 cup veggies Meal 4: 6 oz chicken + ½ grapefruit Meal 5: 1 cups oats, 4 oz. sweet potato, 1/2 banana, 1 cups green beans, 1 tablespoon peanut butter Training: Leg Flex 10 X 30 Cardio: AM & PM 20 min 3.5 flat Posing: AM: 2 X 20 seconds each PM: 2 X 20 seconds each Friday: Water: 1.5 gallon – Lightly Salt Meal 1-3 and then cut Salt Meal 1: 6 oz 93% lean beef + ½ grapefruit Meal 2: 4 oz 93% lean beef + ½ grapefruit Meal 3: 6 oz chicken + ½ grapefruit Meal 4: 4 oz 93% lean beef + ½ grapefruit Meal 5: 6 oz turkey + ½ grapefruit Training: none Cardio: AM & PM 15 min 3.5 flat Posing: As necessary through the day Saturday: Meal 1: 4 oz 93% lean beef + ½ grapefruit Meal 2: 2 oz chicken + ½ sweet potato Meal 3: 2 oz chicken + 1/2 sweet potato Meal 4: 2 oz chicken and 1 sweet potato Sodium: only what is in listed foods 45 min before pump-up: Snickers bar or 3 rice cakes with natural peanut butter and a hot coffee or tea to bring out the vascularity 20 min. before Pump-up: sip some Gatorade, but not too much. I'll have lots of carb in me at that point so I should be nice and full and hard. Water: Keep water high so the carbs have something to work with. Don't cut it back at all, keep to 1.5 gals. (this is for the Pro Show, which is judged at one time.) The show this weekend is split between morning prejudging and the evening show. For this one I will cut back some water. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

05-02-2007, 06:47 AM	#163
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Re: Training For My First Natural Masters Pro Contest at 64 Awesome log Old Navy. I hope you smoke every other competitor at both of your shows. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

05-03-2007, 02:05 AM	#164
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 18	Re: Training For My First Natural Masters Pro Contest at 64 Thanks, powerman. I appreciate your support. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com