Training For My First Natural Masters Pro Contest at 64 - Page 8

DarkFalcon · 06-26-2007, 02:23 AM

Your a machine bro! How many contest's are doing total this year? Seems like a new one every month.

**romanaz** · 06-26-2007, 05:03 AM

Quote:

Originally Posted by Old Navy

Not a problem. My partner and I will share the driving. Plus, my calves are killers...cut to ribbons. LOL

*Old Navy* · 06-27-2007, 12:55 AM

Quote:

Originally Posted by DarkFalcon

Your a machine bro! How many contest's are doing total this year? Seems like a new one every month.

So far this year, I have competed in two shows, judged two shows and Guest Posed in two shows. Counting next Saturday, I will compete in four more shows this year and probably judge a couple.

*Old Navy* · 06-27-2007, 12:56 AM

Tuesday, June 26, 2007, Four Days To Go.
Weight: 150.0 (Holding)

Contest Week Diet and Training for Tuesday

1 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

I'm feeling hard and looking vascular. I'm in the Zone.

*Old Navy* · 06-28-2007, 01:02 AM

Wednesday, June 27, 2007, Three More Days

Weight: 149.0. On Target

Diet – 1 Gallon of Water, lightly salt meal 1, 3, 5

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 Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 20 minutes moderate
Cardio: PM, light treadmill or jog 10 minutes

Posing: AM 1 set, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds

Tonight I begin my contest grooming with a haircut, full-body shave and exfoliation. I will apply my first coat of tanning solution on Thursday.

I’m feeling confident and fit. I try to come in the best shape of my life for each contest. I take nothing for granted.

*Old Navy* · 07-03-2007, 02:12 AM

Monday, July 2, 2007 NPA Nationals and Masters Universe - Results

Masters 60+ - Tied for First (placed 2nd after the tie-breaker)
Awarded Best Poser trophy

I really enjoyed this contest. Everyone was ready to compete. It was intense but fun. The competitors were loose and friendly. The facilitators were good and the promoter provided one of the best pump up areas I have every seen, lots of equipment, including benches. The show ran smoothly. My only issue, and it was personal, was that they kept us at the athletes meeting a little longer than needed and the show started late. This was a Pro Qualifier and they still took the time to demonstrate the poses for men and women. Not necessary.

The Masters 60+ class was up first and I didn't have enough time to pump up. But none of my competitors did either. We had five minutes to get on stage.

I tried very hard to win my fourth pro card at this show. I tied for First. My chief competitor had better abs than me and a better back (former power lifter). I had a better everything else. It was close. I don't know what the judges did with the tie breaker...but, it doesn't matter. I placed 2nd and that has given me a new drive to strive to be better.

I am going to start a very hard program of drop set workouts. I am going to kick my butt to get a little bigger and harder. I will go back to that show next year and I will win...There will be no tie for First.

I believe I took my self for granted. I believe I could have dieted harder and prepared harder for this show. I know I grew some this season, but I just know I could have worked harder these last six weeks and maybe it would have made the difference. I won't make that mistake again. I have just raised my own bar!!!

I was gratified to receive my fourth Best Poser award. I love posing and I love entertaining the audience. At this show, the audience was very responsive to my routine. At the awards ceremony, the MC asked me to perform my routine again for the audience and I did. Sweet. After, they asked my to say a few words and I took the opportunity to promote senior fitness.

*Old Navy* · 07-04-2007, 01:04 AM

Tuesday, July 3, 2007

It's a nice way to start the month. I was named "Bodybuilding Model of the Month" for July on the Lift For Life - Natural Bodybuilding at its Finest! web site. Thank you.

Scott Hults, "Old Navy"

Today, after a day off from training, I continued working towards my next two contests, the 2007 NPC Alabama State Championship in Birmingham, Alabama on August 18th and the 2007 NGA Pro Am Nationals, a Pro Show, on September 8th in Atlanta.

I have upped my intensity in the gym by devoting my workouts to drop sets for each exercise. Today, for chest and triceps, I did the following:

Set - 9 reps to failure, drop weight, 8 reps to failure, drop weight, 8 reps to failure, total 25 reps. Rest 90 seconds. Then I repeated this drop set two more times for a total of 75 reps per exercise, resting 90 seconds between sets two and three.

Exercises:

Machine Chest Press
Bench Dumb Bell Flies
Weighted Dips
Incline Bench Dumb Bell Presses
Prone Triceps Extensions
Triceps Push Downs

I ended the session with three sets of 25 reps of weighted crunches.

Intense.

*Old Navy* · 07-04-2007, 09:15 PM

Wednesday, July 4, 2007

No work today so I slept in until 6:30 AM. I met one of my Distance Training clients at the gym at 9:00 and we trained together until 11:00. He is a new client, so we spent the time on form, breathing, posture, technique and pace. We went through several sets of exercises, touching all body parts and ended our session with abs and HITT Cardio. On Monday he will begin eight weeks of Advance GH/HITT Cardio training on his own. He works out at a YMCA close to his home, while I train at Gold's.

I have stepped up my own workout and plan on asking one of the regulars at Gold's to be my training partner for a few months. I normally train alone, but for now, I am going to need a spotter and partner who will push me to complete the extra heavy reps I want to do.

*Old Navy* · 07-06-2007, 02:02 AM

Thursday, July 5, 2007

I continued my Drop Set workouts today for Legs and Calves.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Squats - 270/220/180 pounds

Extensions - 160/145/130 pounds

Ham Curls - 125/110/95 pounds

Seated Calves Raises - Three sets of 25 reps x 150 pounds

Hanging Leg Lifts - Three sets of 25 reps

This was a great workout. Fun Stuff.

*Old Navy* · 07-07-2007, 01:38 AM

Friday, July 6, 2007

I continued my Drop Set workouts today for Back, Shoulders and Biceps.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Lat Pull Downs - 150, 140, 130 pounds

Assisted Chins - Three Sets of 25

Dumb Bell Shrugs - 60, 55, 50 pounds

Dumb Bell Extensions - 25, 20, 15 pounds

Dumb Bell Curls - 30, 25, 20 pounds

Slant Board Crunches - Three Sets of 25

*Old Navy* · 07-10-2007, 01:44 AM

Monday, July 9, 2007 - 40 Days Until My Next Contest

Body Building Senior Photo Gallery 2007

Here are some stage shots of my competition and posing routine from my last contest on June 30.

Body Weight: 155.6

I continued my Drop Set workouts today for Chest and Triceps.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

Incline Bench Dumb Bell Flyes - 40, 35, 30 Pounds

Flat Bench Dumb Bell Flyes - 40, 35, 30 Pounds

Decline Bench Press - 135, 110, 90 Pounds

Weighted Dips - 7 Sets of 10 Reps + 1 Set of 5 = 75 Reps with a 25 Pound Plate

Triceps Push Downs - 60, 50, 40 Pounds

Crunches - 3 Sets of 25 Reps

A very interesting workout!

*Old Navy* · 07-11-2007, 01:18 AM

Tuesday, July 10, 2007 - 39 Days Until the NPC Alabama State Championships

Weight - 156.0 (Contest goal - 150.0)

I continued my Drop Set workouts today for Legs and WNSOCalves.

For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.

I used all Life Fitness equipment for my training today. Nice stuff.

Seated Leg Press - 250/230/210 pounds

Leg Extensions - 175/145/130 pounds

Leg Curls - 125/110/95 pounds

Hip Adduction - 250/230/210 pounds

Hip Abduction - 250/230/210 pounds

Seated Calf Extensions - Three sets of 25 reps x 150 pounds

Standing Calf Raises - Three sets of 25 reps

Machine Abs Crunches - Three sets of 25 reps x 130 pounds

This was a great workout. Fun Stuff. I left the gym walking like a duck.

*Old Navy* · 07-12-2007, 01:24 AM

Wednesday, July 11, 2007 - 38 Days Until My Next Contest

Weight: 157.0 (Target Weight - 150.0)

This was a non-weight training day and I focused on abs and cardio, with a few pull ups thrown in.

Pull Ups - 10 sets of 10 + 1 set of 5 = 75 reps

Machine Crunches - 3 sets of 25 = 75 reps

Slant Board Crunches - 3 sets of 25 = 75 reps

HITT Cardio on the tread mill - 5 X 20 second speed splits at 10 mph + 20 minutes of elevated moderate speed work.

I have a new training partner. Craig had approached me some time ago to ask about Personal Training. Yesterday, I invited him to train with me for no charge. He gets a Certified Personal Trainer and Professional Bodybuilder to train him. I get a training partner who will spot me and help me lift heavier. It's a good trade. We start tomorrow morning.

*Old Navy* · 07-13-2007, 01:52 AM

Thursday, July 12, 2007 - 37 Days Until My Next Contest

Body Weight - 156.0 (Target Weight 150.0)

I continued my Drop Set workouts today for Back, Shoulders and Biceps. My new training partner, Craig, 42, is about my size, maybe 10 pounds heavier. We were able to do the same lifts, which kept things moving.

For each exercise, we did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. we rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. We did each Drop Set exercise three times, for a total of 75 reps.

Seated Cable Lat Pull Downs - 120, 110, 90 pounds

Bent Over T-Bar Rows - 100, 75, 50 pounds

Arnolds Dumb Bell Presses - 30, 25, 20 pounds

Dumb Bell Extensions - 25, 20, 15 pounds

Dumb Bell Curls - 30, 25, 20 pounds

Slant Board Crunches - Three Sets of 25 reps

Craig said afterwards, "Well, that was Fun!" LOL

*Old Navy* · 07-14-2007, 12:20 AM

Friday, July 13, 2007, Six Weeks Until My Next Contest

Weight: 155.2 (Target 150.0)

Today, Eric, my Training Partner, and I began a five-week 8 x 8's Training Plan. We started with Day Four, which we will do every Friday.

Day Four – Legs and Calves

A-1 Squats 8 x 12 - 230 pounds
Rest 15 seconds between sets

A-2 Leg Press 3 x 5 - 300 pounds
Rest 60 seconds between sets

B-1 Leg Extensions 8 x 12 - Four Sets at 100, Four Sets at 90 pounds
Rest 15 seconds between sets

B-2 Leg Curls 8 x 12 - 100 pounds
Rest 15 seconds between sets

C-1 Lunges 8 x 12 - We did Walking Lunges, holding 25 pound dumb bells
Rest 15 seconds between sets

C-2 Calve Raises 8 x 12 - 130 pounds
Rest 15 seconds between sets

We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. We were too tired to do HITT Cardio (speed splits) today.

06-26-2007, 02:23 AM	#211
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 Your a machine bro! How many contest's are doing total this year? Seems like a new one every month.

06-27-2007, 12:56 AM	#214
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, June 26, 2007, Four Days To Go. Weight: 150.0 (Holding) Contest Week Diet and Training for Tuesday 1 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 I'm feeling hard and looking vascular. I'm in the Zone. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

06-28-2007, 01:02 AM	#215
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, June 27, 2007, Three More Days Weight: 149.0. On Target Diet – 1 Gallon of Water, lightly salt meal 1, 3, 5 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 Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets Cardio: AM, 20 minutes moderate Cardio: PM, light treadmill or jog 10 minutes Posing: AM 1 set, hold each pose for 20 seconds Posing: PM, 2 sets, hold each pose for 20 seconds Tonight I begin my contest grooming with a haircut, full-body shave and exfoliation. I will apply my first coat of tanning solution on Thursday. I’m feeling confident and fit. I try to come in the best shape of my life for each contest. I take nothing for granted. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

07-03-2007, 02:12 AM	#216
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, July 2, 2007 NPA Nationals and Masters Universe - Results Masters 60+ - Tied for First (placed 2nd after the tie-breaker) Awarded Best Poser trophy I really enjoyed this contest. Everyone was ready to compete. It was intense but fun. The competitors were loose and friendly. The facilitators were good and the promoter provided one of the best pump up areas I have every seen, lots of equipment, including benches. The show ran smoothly. My only issue, and it was personal, was that they kept us at the athletes meeting a little longer than needed and the show started late. This was a Pro Qualifier and they still took the time to demonstrate the poses for men and women. Not necessary. The Masters 60+ class was up first and I didn't have enough time to pump up. But none of my competitors did either. We had five minutes to get on stage. I tried very hard to win my fourth pro card at this show. I tied for First. My chief competitor had better abs than me and a better back (former power lifter). I had a better everything else. It was close. I don't know what the judges did with the tie breaker...but, it doesn't matter. I placed 2nd and that has given me a new drive to strive to be better. I am going to start a very hard program of drop set workouts. I am going to kick my butt to get a little bigger and harder. I will go back to that show next year and I will win...There will be no tie for First. I believe I took my self for granted. I believe I could have dieted harder and prepared harder for this show. I know I grew some this season, but I just know I could have worked harder these last six weeks and maybe it would have made the difference. I won't make that mistake again. I have just raised my own bar!!! I was gratified to receive my fourth Best Poser award. I love posing and I love entertaining the audience. At this show, the audience was very responsive to my routine. At the awards ceremony, the MC asked me to perform my routine again for the audience and I did. Sweet. After, they asked my to say a few words and I took the opportunity to promote senior fitness. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

07-04-2007, 01:04 AM	#217
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, July 3, 2007 It's a nice way to start the month. I was named "Bodybuilding Model of the Month" for July on the Lift For Life - Natural Bodybuilding at its Finest! web site. Thank you. Scott Hults, "Old Navy" Today, after a day off from training, I continued working towards my next two contests, the 2007 NPC Alabama State Championship in Birmingham, Alabama on August 18th and the 2007 NGA Pro Am Nationals, a Pro Show, on September 8th in Atlanta. I have upped my intensity in the gym by devoting my workouts to drop sets for each exercise. Today, for chest and triceps, I did the following: Set - 9 reps to failure, drop weight, 8 reps to failure, drop weight, 8 reps to failure, total 25 reps. Rest 90 seconds. Then I repeated this drop set two more times for a total of 75 reps per exercise, resting 90 seconds between sets two and three. Exercises: Machine Chest Press Bench Dumb Bell Flies Weighted Dips Incline Bench Dumb Bell Presses Prone Triceps Extensions Triceps Push Downs I ended the session with three sets of 25 reps of weighted crunches. Intense. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

07-04-2007, 09:15 PM	#218
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, July 4, 2007 No work today so I slept in until 6:30 AM. I met one of my Distance Training clients at the gym at 9:00 and we trained together until 11:00. He is a new client, so we spent the time on form, breathing, posture, technique and pace. We went through several sets of exercises, touching all body parts and ended our session with abs and HITT Cardio. On Monday he will begin eight weeks of Advance GH/HITT Cardio training on his own. He works out at a YMCA close to his home, while I train at Gold's. I have stepped up my own workout and plan on asking one of the regulars at Gold's to be my training partner for a few months. I normally train alone, but for now, I am going to need a spotter and partner who will push me to complete the extra heavy reps I want to do. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

07-06-2007, 02:02 AM	#219
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, July 5, 2007 I continued my Drop Set workouts today for Legs and Calves. For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps. Squats - 270/220/180 pounds Extensions - 160/145/130 pounds Ham Curls - 125/110/95 pounds Seated Calves Raises - Three sets of 25 reps x 150 pounds Hanging Leg Lifts - Three sets of 25 reps This was a great workout. Fun Stuff. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

07-07-2007, 01:38 AM	#220
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 Friday, July 6, 2007 I continued my Drop Set workouts today for Back, Shoulders and Biceps. For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps. Lat Pull Downs - 150, 140, 130 pounds Assisted Chins - Three Sets of 25 Dumb Bell Shrugs - 60, 55, 50 pounds Dumb Bell Extensions - 25, 20, 15 pounds Dumb Bell Curls - 30, 25, 20 pounds Slant Board Crunches - Three Sets of 25 __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

07-10-2007, 01:44 AM	#221
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, July 9, 2007 - 40 Days Until My Next Contest Body Building Senior Photo Gallery 2007 Here are some stage shots of my competition and posing routine from my last contest on June 30. Body Weight: 155.6 I continued my Drop Set workouts today for Chest and Triceps. For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps. Incline Bench Dumb Bell Flyes - 40, 35, 30 Pounds Flat Bench Dumb Bell Flyes - 40, 35, 30 Pounds Decline Bench Press - 135, 110, 90 Pounds Weighted Dips - 7 Sets of 10 Reps + 1 Set of 5 = 75 Reps with a 25 Pound Plate Triceps Push Downs - 60, 50, 40 Pounds Crunches - 3 Sets of 25 Reps A very interesting workout! __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

07-11-2007, 01:18 AM	#222
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, July 10, 2007 - 39 Days Until the NPC Alabama State Championships Weight - 156.0 (Contest goal - 150.0) I continued my Drop Set workouts today for Legs and WNSOCalves. For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps. I used all Life Fitness equipment for my training today. Nice stuff. Seated Leg Press - 250/230/210 pounds Leg Extensions - 175/145/130 pounds Leg Curls - 125/110/95 pounds Hip Adduction - 250/230/210 pounds Hip Abduction - 250/230/210 pounds Seated Calf Extensions - Three sets of 25 reps x 150 pounds Standing Calf Raises - Three sets of 25 reps Machine Abs Crunches - Three sets of 25 reps x 130 pounds This was a great workout. Fun Stuff. I left the gym walking like a duck. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

07-12-2007, 01:24 AM	#223
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, July 11, 2007 - 38 Days Until My Next Contest Weight: 157.0 (Target Weight - 150.0) This was a non-weight training day and I focused on abs and cardio, with a few pull ups thrown in. Pull Ups - 10 sets of 10 + 1 set of 5 = 75 reps Machine Crunches - 3 sets of 25 = 75 reps Slant Board Crunches - 3 sets of 25 = 75 reps HITT Cardio on the tread mill - 5 X 20 second speed splits at 10 mph + 20 minutes of elevated moderate speed work. I have a new training partner. Craig had approached me some time ago to ask about Personal Training. Yesterday, I invited him to train with me for no charge. He gets a Certified Personal Trainer and Professional Bodybuilder to train him. I get a training partner who will spot me and help me lift heavier. It's a good trade. We start tomorrow morning. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

07-13-2007, 01:52 AM	#224
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, July 12, 2007 - 37 Days Until My Next Contest Body Weight - 156.0 (Target Weight 150.0) I continued my Drop Set workouts today for Back, Shoulders and Biceps. My new training partner, Craig, 42, is about my size, maybe 10 pounds heavier. We were able to do the same lifts, which kept things moving. For each exercise, we did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. we rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. We did each Drop Set exercise three times, for a total of 75 reps. Seated Cable Lat Pull Downs - 120, 110, 90 pounds Bent Over T-Bar Rows - 100, 75, 50 pounds Arnolds Dumb Bell Presses - 30, 25, 20 pounds Dumb Bell Extensions - 25, 20, 15 pounds Dumb Bell Curls - 30, 25, 20 pounds Slant Board Crunches - Three Sets of 25 reps Craig said afterwards, "Well, that was Fun!" LOL __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

07-14-2007, 12:20 AM	#225
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 Friday, July 13, 2007, Six Weeks Until My Next Contest Weight: 155.2 (Target 150.0) Today, Eric, my Training Partner, and I began a five-week 8 x 8's Training Plan. We started with Day Four, which we will do every Friday. Day Four – Legs and Calves A-1 Squats 8 x 12 - 230 pounds Rest 15 seconds between sets A-2 Leg Press 3 x 5 - 300 pounds Rest 60 seconds between sets B-1 Leg Extensions 8 x 12 - Four Sets at 100, Four Sets at 90 pounds Rest 15 seconds between sets B-2 Leg Curls 8 x 12 - 100 pounds Rest 15 seconds between sets C-1 Lunges 8 x 12 - We did Walking Lunges, holding 25 pound dumb bells Rest 15 seconds between sets C-2 Calve Raises 8 x 12 - 130 pounds Rest 15 seconds between sets We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. We were too tired to do HITT Cardio (speed splits) today. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com