Training for my Master's Pro Card at Age 63 - Page 2

*Old Navy* · 08-16-2006, 04:23 AM

Tuesday, August 15, 2006

Much to the chagrin of my training partner, I have increased the intensity of our workouts, as I prepare to compete in the 2006 NPC Alabama State Bodybuilding Championship a week from Saturday. Today was EDT Workout "A," Chest & Back. In the three 15-minute segments, we were only able to complete four sets of each exercise, because we started heavy and finished heavy, going to 6 RM failure on the fourth set after doing 10 reps for the first three sets. Our "couplets" included Incline Press & Medium Grip Pull Downs; Dips and Seated Cable Rows; Hammer Machine Incline Presses & Hammer Machine Rows. Tomorrow is a cardio only day. I will also be traveling to Albany, NY to work with my posing coach, RussTesto for a few days. My training partner and I will pick up our EDT workout again on Saturday when I return to Birmingham.

*Old Navy* · 08-19-2006, 06:53 PM

Wednesday,August 16, Thursday, August 17 & Friday, August 18, 2006

I just returned home Friday night from an incredible training and learning experience with Russ Testo, "The World's Best Poser." Russ lives and works in Albany, NY and shares a training studio with his partner, Cindi Stone. Together they run "Sonshine Fitness" (www.sonshinefitness@msn.com). This was my second visit to train with Russ. Last year, he helped me develop my posing and choreographed my individual posing routine that resulted in a Best Poser Award at a major competition and my winning the Men's Master 60+ World Championship last June in Toronto, where the posing and posing routine counted as 1/3 of the score.

I arrived in Albany about 1 PM on Wednesday. Russ met me at my hotel and we went right to his studio. I was to spend a total of eight hours of one-on-one training with Russ. As much as I was eager to work on my new routine, Russ would have none of it. He put me though a grueling hour of symmetry and mandatory poses to see where I was and to fix a few things. Only then did he show the new routine he choreographed for me. It is based on Paul McCartney's "When I'm 64" from the Yellow Submarine album. I laughed when he did it and thought, "I can never learn that. There are too many moves...spins, fast-paced posing transitions." Russ knew what I was thinking and smiled, and then we went to work.

We broke down the 90-seconds routine to 10 second bits. I learned each segment and then started at the beginning and "posed" to that spot, before we went to the next segment. By the end of the first session, we were 40 seconds into the routine.

The next morning (Thursday) Russ and I worked out together. We did legs, calves and chest. Russ started by doing 60 light weight squats, for warm up. I did 15. LOL. By the time we were through with squats, both of us were shaking. The man is intense...but so am I. I believe Russ was a little surprised by my doggedness to stay with him. We did three sets of ham curls and then standing weighed calve raises. I out did him on calves, because I do a lot of calves and he doesn't do as much. Then we did three sets of dumb bell flys (3X10 of incline, decline and flat bench). After the workout, we did a 30 minute HITT cardio session. It was a great way to start the day.

My second posing session again started with the basics. Russ is a good teacher. He wanted to make sure my muscle memory is in tune. We went though several posing drills. He "tweaked" me along the way. Then we continued with the posing routine and got through the next 20 seconds. By the end of the session, I had the first minute done.

That afternoon, we had our third session and completed the 90 second routine. I must have performed it 30 times (not really, but it felt like it). Russ would say, "Again." "Again." "Again." "Now, do it without music." "Now, start it where I start the music." (not at the beginning). I was having a great time.

We went out to dinner that night and talked a long time about the early days of bodybuilding. Russ is 49. He has been involved with our sport since he was 16. He knows most of the major promoters and top pro competitors. But, in spite of his "knowledge," Russ is a humble man.

On Friday morning, Russ and I worked out together before our posing session. We did back, biceps and triceps. We started with pull ups, each doing 30. I wasn't going to be outdone by this strong man. Then we did bench dumbbell lat raises. Russ did 3 sets of 70s, 80s and 90s and I did 3 sets of 60s, 70s, and 80s. Next we did pull overs and press downs. For biceps, we did "I do, you do" with a 40 pound bar bell. We did! I think we exchanged 10 sets of 10 reps before we agreed neither one of us was going to quit. Then we did 3 X 10 sets of 30 pound dumbbell hammers up, curl down and ended with 70 pound barbell skull chrushers. Another good workout.

We went to his studio for more posing. Again, he put me through a grueling posing drill before we got to work on my routine. After working on the routine for an hour, we video taped Russ doing it "regular" time and then he walked though the entire routine without music, instructing at each step. We then taped me doing it. I don't look like Russ yet, but I will. LOL. I now have a great training video that I can study while I am preparing to do my routine in competition.

That afternoon, after another round of regular posing practice, We continued tweaking my performance and fixing little things. The most important was hitting the poses hard, while going through the routine with the music. The final act was when Russ watched me "do it in competition."

He hit "Play" and I started the routine. I nailed it and Russ applauded. It was a very satisfying moment for both of us.

I left Albany late that afternoon and returned to Birmingham, Alabama that evening. I was tired, excited, happy, and very grateful that I had another chance to train with "The World's Best Poser."

Next Saturday, I will take my "new" posing to the NPC Alabama State Championship.

*Old Navy* · 08-25-2006, 12:41 AM

Wednesday, August 23, 2006

Another day of training partner bashing as I put Dave and Bruce through a gruelling session of biceps, triceps and back EDT. We did 15 mnutes of incline dumbbell bench press coupled with seated dumbbell extensions, preacher curls coupled with triceps push downs and standing dumbbell front raises coupled with bent over dumbbell side raises. Then we did shrugs, pull ups and hanging leg lifts for abs. Tomorrow is the last weight training day for the four-weeks of EDT. On Friday, we will do cardio only and on Monday start a new program of eight rep exercises. EDT has been excellent. I get my first of four professional spray tans after work today. I will be hard and cut coming into Saturday's NPC Alabama State Championship in Birmingham. It looks like I will comete as a bantam weight and men's master 60+.

Thursday, August 24, 2006

This was the last day of EDT weight training. Tomorrow we will finish the four-week program with a day of cardio, abs work and pull ups. It's also my last day of contest prep for Saturday's NPC Alabama State Championship. I'm about as ready as I can be. Today and tomorrow, my diet consists mostly of chicken, very lean beef and lots of grapefruit. I'm glad I like grapefruit. It's a great cutting tool. My first spray tan last night came out great. I go again tonight, tomorrow and finally early Saturday morning. I'm looking forward to stepping back onto the stage again for my 7th show this year.

*Old Navy* · 08-27-2006, 11:48 PM

Friday, August 25, 2006

We devoted our workout today to my contest prep for Saturday. We did about 30 minutes of moderate cardio, 20 pull ups, 20 push ups, some dumb bell pump up exercises and then I went through two full practice posing rounds. I'm as ready as I can be. I will step onto the stage tomorrow at around 140 pounds, five pounds heavier than I was for the June FAME World Championship in Toronto. I feel great and look cut and defined. I'm happy with my preparation for this contest.

This Just In:

Last year I was one of only three men over 60 ever selected as Bodybuilding.com's Amateur Bodybuilder of the Week. (#255)

http://www.bodybuilders.com/hults.htm

Today I was named Bodybuilding.com's Over 40 Amateur Bodybuilder of the Week. (#23)

http://www.bodybuilders.com/scotth.htm

Sunday, August 27, 2006

2006 NPC Alabama State Championship, Birmingham, Alabama

Prejudging

It's was nice to be able to come home after prejudging. This was the only show I've done in the city where I live. The 2006 NPC Alabama State Championship is held at the Als Stephens Center on the campus of the University of Alabama at Birmingham. It's a nice venue, home of the Alabama Symphony Orchestra. I had to laugh. Back stage looked like a Center for Disease Control lab. The walls and floor were covered with plastic wrap and tape to prevent the athletes from straining the place with oil and spray.

It was pretty big show with nearly 80 men and women competing. It is a National Qualifier. The first two Places in every class are eligible for two years to compete in the NPC Nationals.

As it is a NPC show, there was the usual sullenness and moodiness backstage one finds at these events. And, as usual at the larger ones, there was a medical team standing by.

I competed in the Open Men's Bantam Weight (143.25) Class with two 18-19 year olds. One was a standout. I might place second, but will probably take third. They were fun to compete with. I met both of them last year at the NPC Southeastern Gold's Gym Classic in Gadsden, Alabama, where one competed as a teen and one a novice. Both weighed 137 pounds. I weighted 141.

I decided to compete in this show because the promoter put in a Men's Master 60+ Class, "Just for you, Scott." And, in the program, the Men's Master 60+ Class is called, "The Old Navy Division 60+." He really did put it in for me. LOL

Both classes called for a 60 seconds posing routine without music. I have only done that once before. Some of the competitors in all of the classes were caught short by that call.

I competed against three others in the 60+ class. I believe I placed first or second. My main competition was a 5' 6" man who weighed 199 pounds, nearly 60 pounds more than me, and I was standing next to him during the judging. Talk about BIG.

There were a few "typical" NPC incidents both on stage and back stage.

There was only one Men's Master 50+ entered, so they had him on stage with the 60+. He was standing on the other side of me and about a minute into prejudging, he collapsed on stage. Seems he did eat anything that morning nor drink any water. Our class had to leave the stage while the paramedics came on and hauled him away.

The 199 pound man on my right had a nose bleed back stage before pre judging. Seems he dieted down from 217 to 199 for the contest in about 10 days. I wonder how?

Three other athletes had to quit because of on-stage cramping and one other guy almost passed out.

Results

I placed Third in Open Men's Bantam Weights, as expected. I really enjoyed competing with these fine young athletes.

I placed Second in the Men's Master 60+ Class. As much as I tried, I couldn't overcome the 60 pound weight differential between the winner and me.

Nevertheless, by placing Second in this NPC National Qualifier, I am now eligible for the next two years to compete in the NPC National Master's Competition for a NPC Master's Pro Card. Unlikely, but it's fun to know I could compete at the NPC National level if I chose to. I am now a NPC National Qualifier.

So, now I will put my two NPC trophies on the shelve and begin preparing for my next contest, the OCB Gulf States in Baton Rouge in three weeks.

*Old Navy* · 08-31-2006, 01:03 AM

Monday, August 28, 2006

After enjoying a post-contest food fest on Saturday night and Sunday, I am back to training for my next competition, the 2006 OCB Gulf States Championship in Baton Rouge, LA on September 16, three weeks from now.

Today we began a new training program, 88s or 8 x 8. The purpose of this plan is to help maintain and add muscle and to increase definition and cuts. This plan works best when used 4-6 weeks. Weight training is four days a week and Cardio is five days a week.

Each set of exercises has a speed and endurance mode (8 x 8) and a power mode
(3 x 5). Each week, the modes are reversed. Some exercises require fewer reps. All reps are explosive – positive with a four-second count for the negative.

We do two days of Upper Body (Monday & Thursday) and two days of Lower Body (Tuesday and Friday). Wednesday is Cardio only. We also do Cardio on the other workout days.

It took an hour for two of us to go through the first day of the plan. It was tough but we can see how this will work well.

After the session we did 30 minutes of heavy Cardio and then added 20 pull ups and 50 crunches. A good start to a new plan.

Tuesday, August 29, 2006

Gee, only six leg exercises today. Piece of cake. Piece of dudu! Man, this plan kills. I love it. Here is what we did today for legs and calves:

Day Two – Legs and Calves

A-1 Squats 3 x 5 (3 sets of 5 reps)
Rest 60 seconds between sets

A-2 Leg Press 8 x 12 (8 sets of 12 reps)
Rest 15 seconds between sets

B-1 Leg Extensions 8 x 12
Rest 15 seconds between sets

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

C-1 Lunges 8 x 12
Rest 15 seconds between sets

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

Not satisfied with that torture, we did 20 pullups and 40 hanging leg lifts for abs. We ran out of time and had to skip Cardio. But tomorrow is a Cardio day only so we will do extra then.

Wednesday, August 30, 2006

T.G.I.W. LOL After the first two days of 8 x 8 workouts, we were looking forward to a cardio only day. We did a five minute warmup on the thread mill and then 10 20-second speed splits (9.0 mph), followed by 20 minutes of moderate speed treadmill. Then we did 20 pull ups and 40 crunches. After that we went to the gym studio and worked on posing. I am practicing a new routine to introduce at the OCB Gulf States on September 16th. It's based on Paul McCartney's "When I'm 64." It's a fun routine.

*Old Navy* · 09-01-2006, 01:10 AM

Thursday, August 31, 2006

Everything hurts. I love this training plan. This was the third day and we did upper body. Here’s what it looks like:

Day Three - Upper Body

A-1 Lat pull down 8 x 8
Rest 15 seconds between sets

A-2 Cable Row 3 x 5
Rest 60 seconds between sets

B-1 Incline Press 8 x 8
Rest 15 seconds between sets

B-2 Dumbbell Press 3 x 5
Rest 60 seconds between sets

C-1 Lateral raise 4 x 8
Rest 15 seconds between sets

C-2 Dumbbell Flys 2 x 5
Rest 60 seconds between sets

D-1 Biceps Curls 4 x 8
Rest 15 seconds between sets

D-2 Preacher Curls 2 x 5
Rest 60 seconds between sets

E-1 Press down 4 x 8
Rest 15 seconds between sets

E-2 Seated Extensions 2 x 5
Rest 60 seconds between sets

On the 8 x 8 and 4 x 8 sets we chose weights that would allow us to complete the required sets and reps. On the 3 x 5 and 2 x 5 sets, we chose weights that we would fail at by the final rep.

After this fun session, we did 20 minutes of HITT Cardio, 20 pull-ups and some abs work. Tomorrow is our second leg day of the week. We are so looking forward to it.

Old Navy's Newest Sponsor

I am proud to announce that Golden Images, a Florida bases nutrition and fitness company, has joined Ultimate Dumbbell Fitness as my newest sponsor.

I met Silas Gold, the President of Golden Images, at the 2006 Alabama State Bodybuilding Championship held recently in Birmingham. His company had a display at the venue which attracted a lot of attention from competitors and spectators with his line of supplements and vitamins and on-site counselors who were offering fitness and nutrition advice.

Silas is not only President of Golden Images, but is also a competitor himself and a trainer of bodybuilding and fitness competitors. I liked what I saw at his "booth" and he liked what he saw of me on stage. After the competition we spoke for awhile and yesterday, Silas called me to say Golden Images would like to sponsor me.

We will now work together to help me prepare for my next three competitions and if I win my Master Pro Card this season, Golden Images has committed to sponsor me as a Pro. Please visit the Golden Images web site: www.Golden-Images.net.

*Old Navy* · 09-02-2006, 12:32 AM

Friday, September 1, 2006

T.G.I.F. and the workout is finished. OMG. This was the most difficult and hardest legs workout I have ever, repeat ever, done.

8 x 8 Day Four – Legs and Calves

A-1 Squats 8 x 12 (8 sets of 12 reps with minimum rest between sets)
Rest 15 seconds between sets

A-2 Leg Press 3 x 5 (Heavy Weights)
Rest 60 seconds between sets

B-1 Leg Extensions 8 x 12
Rest 15 seconds between sets

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

C-1 Lunges 8 x 12
Rest 15 seconds between sets

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

This workout left my training partner and I weak, spent, exhausted but very satisfied. We used weights for each set where we could complete the earlier sets and fail as we neared the end of the final set for each exercise. This Plan Rocks.

We ran out of time and couldn't do HITT cardio, but we did do 20 bicep pull ups and 40 hanging leg raises for abs. I can't wait for Monday and Week Two of the 8 x 8 Training Program.

*Old Navy* · 09-06-2006, 12:19 AM

Monday - September 4, 2006 - Labor Day in the U.S.

The gym was packed this morning when my training partner, Bruce, and I arrived for our second week of 8 x 8 training sessions. Since neither of us had to be at jobs today, we spent the next two and a half hours in the gym working. We completed the toughest upper body workout either of us have ever done. We added weight to every set and we took the final set of every exercise to failure, as it is meant to be. Then we did a full 30 minutes HITT cardio session with 20 second speed splits, followed by 30 pull ups and 30 hanging leg raises. I was going to practice my posing, but I was too beat. Instead, I met my wife for lunch (I had broiled talapia tacos) and now I'm home, taking it easy so I can be at the gym again at 6:15 tomorrow morning. It's less than two weeks until my next contest and I am pumped.

Tuesday, September 5, 2006

My training partner and I went to the gym today to do battle. The gym won. We completed an extremely difficult legs and calves workout. Monster sets with little rest. 8 x 12 squats, 8 x 12 extensions, 8 x 12 ham curls, 8 x 12 abductors/adductors, 4 x 8 machine squats (heavier weights), 8 x 12 calve raises. All of this with minimum rest between sets and added weight for each set. After Monday's two-and-a-half-hour workout, we were just too tired to do abs or pull ups. We did some stretching instead. Tomorrow is cardio only, so we will hit abs and pull ups then.

barzel · 09-06-2006, 10:56 AM

I love your log Navy. its a good wipe :chainwhip: when i fell down. keep it up. its simply amasing still going strong at 60+.

Im 33 and hope to be as motivated as you.
Best regards Barzel

*Old Navy* · 09-08-2006, 01:23 AM

Thanks, Barzel. I appreciate your interest and good words.

Wednesday, September 6, 2006

We need this midweek break from 8 x 8 training. We do upper body on Monday and Thursday, lower body on Tuesday and Friday. Wednesday is a cardio only day. We did 30 minutes of HITT, incorporating 10 elevated 20-second high-speed splits and 20 minutes of elevated moderate speed tread mill. We then did 30 weighted (20 pounds) pull ups and 25 hanging leg lifts. Then we went into the studio for a practice posing session. It was a relaxing day away from the weights. Back to the grind tomorrow. We love this program.

Thursday, September 7, 2006

Each day I say this is the hardest I have ever worked in the gym. Each day, it's true. This 8 x 8 training program is the toughest regimen I have ever done. Each day, the number of sets and reps stays the same for that day. But, each day we add weight to the sets, making each set more difficult. At the end of these sessions, we are whipped. I'm not complaining, just making a point. These are the best workouts I've ever had. 8 x 8 training will continue to be cycled in my total program. After today's session we made ourselves do 30 pull ups and 25 slant board crunches. One more week until my next bodybuilding competition and I am very close to contest ready.

*Old Navy* · 09-09-2006, 12:53 AM

Friday, September 8, 2006

Toast. That's me. Today was the hardest workout I have ever had. Not because the work was particularly difficult. I was very tired because I stayed up too late last night and got up at my usual 4:50 AM. And, because I am a week away from my next contest, I am a little weak from my contest diet. So today's legs and calves session left me a puddle of mush. Bruce managed to force me through most of the required sets, but I just didn't have the usual "drive" I show during our training sessions. I'm glad I have the weekend to rest. I will spend next week mostly training Bruce hard while I "pump up" and practice posing for my contest in Baton Rouge, LA on Saturday. I weigh 142.0 today. I will come in at around 139-140 with lots of vascularity and hardness. This has been a good contest prep for me. I'm happy with the way I'm looking with a week to go.

**bigDman** · 09-10-2006, 01:55 AM

good job still workoing out even though you were tired. keep it up

*Old Navy* · 09-12-2006, 12:23 AM

Monday, September 11, 2006 - Four Days Until Weigh-In

Dave reported to the Police Academy in Selma, Alabama this morning for three weeks of refresher training and then he will receive his assignment with the Birmingham Police Department. We are hoping he will still be able to work out in the mornings, but we will just have to wait and see what happens. Meanwhile, Bruce and I spent the morning doing our 8 x 8 upper body workout. Since I am in the final week of contest prep for the OCB Gulf States Championship in Baton Rouge on Saturday, I am going "light" all week on the weights. That didn't stop me from helping Bruce do a heavy workout. I stayed about three plates below him in every set. Sweet. We also did a session on the thread mill and completed 20 pull ups and 25 hanging leg lifts. I had a carb meal last night, so I'm sitting at 142.0. I will come in at around 139-140, cut and lean. I feel good abou this contest.

*Old Navy* · 09-18-2006, 03:38 AM

Saturday, September 16, 2006

The OCB Gulf States Bodybuilding Championship, Baton Rouge, Louisiana

Old Navy's Contest Photos:

http://www.bodybuildingsenior.com/ph....htm#OCB-Baton Rouge

Gary Gnann ran a fun show. It was Gary's seventh show as a promoter and he knows how to run an "athletes" competition. His welcoming was warm and cordial, full of congratulatory good wishes for everyone, especially the first time competitors. The venue was excellent, large stage, great lighting and sound, good size audience area, superb back stage with plenty of space for men's and women's changing rooms, a large pump up area with mirrors and, plenty of fruit, water and food. Gary's Louisiana hospitality flowed over to the after show, when he rolled out sandwiches, spicy chicken wings and Jambalaya for the competitors.

It was the first OCB contest in Louisiana and for a first time event, it drew a group of very competitive men and women. Gary provided a great team of facilitators and the show started on time and moved quickly. Prejudging began at 1 PM and by 2:30 we were at lunch watching the Auburn - LSU football game on TV. The evening show also started on time at 6 PM and we were done and out of the venue by 9:30.

I had a great time with good results, winning a bronze, silver and gold statue. I placed 1st in Men's Master 60+, 2nd in Men's Master 50+ and 3rd in the Open Men's Tall Class. The trophies are some of the nicest I've seen.

A special highlight for me was when Gary had me on as a mini-guest poser to perform my "16 Tons" posing routine for my Master's Class and my new "When I'm 64" routine for the Open Men's Tall Class. Both of these routines were choreographed for me by Russ Testo. Gary also had a real guest poser, an NGA Pro from the area who was excellent.

I hope Gary's OCB Gulf States show grows larger each year and I hope he promotes more OCB events in the South. Thanks for a great event, Gary.

08-16-2006, 04:23 AM	#31
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Tuesday, August 15, 2006 Much to the chagrin of my training partner, I have increased the intensity of our workouts, as I prepare to compete in the 2006 NPC Alabama State Bodybuilding Championship a week from Saturday. Today was EDT Workout "A," Chest & Back. In the three 15-minute segments, we were only able to complete four sets of each exercise, because we started heavy and finished heavy, going to 6 RM failure on the fourth set after doing 10 reps for the first three sets. Our "couplets" included Incline Press & Medium Grip Pull Downs; Dips and Seated Cable Rows; Hammer Machine Incline Presses & Hammer Machine Rows. Tomorrow is a cardio only day. I will also be traveling to Albany, NY to work with my posing coach, RussTesto for a few days. My training partner and I will pick up our EDT workout again on Saturday when I return to Birmingham. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

08-19-2006, 06:53 PM	#32
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	One Week Until the NPC Alabama State Championship Wednesday,August 16, Thursday, August 17 & Friday, August 18, 2006 I just returned home Friday night from an incredible training and learning experience with Russ Testo, "The World's Best Poser." Russ lives and works in Albany, NY and shares a training studio with his partner, Cindi Stone. Together they run "Sonshine Fitness" (www.sonshinefitness@msn.com). This was my second visit to train with Russ. Last year, he helped me develop my posing and choreographed my individual posing routine that resulted in a Best Poser Award at a major competition and my winning the Men's Master 60+ World Championship last June in Toronto, where the posing and posing routine counted as 1/3 of the score. I arrived in Albany about 1 PM on Wednesday. Russ met me at my hotel and we went right to his studio. I was to spend a total of eight hours of one-on-one training with Russ. As much as I was eager to work on my new routine, Russ would have none of it. He put me though a grueling hour of symmetry and mandatory poses to see where I was and to fix a few things. Only then did he show the new routine he choreographed for me. It is based on Paul McCartney's "When I'm 64" from the Yellow Submarine album. I laughed when he did it and thought, "I can never learn that. There are too many moves...spins, fast-paced posing transitions." Russ knew what I was thinking and smiled, and then we went to work. We broke down the 90-seconds routine to 10 second bits. I learned each segment and then started at the beginning and "posed" to that spot, before we went to the next segment. By the end of the first session, we were 40 seconds into the routine. The next morning (Thursday) Russ and I worked out together. We did legs, calves and chest. Russ started by doing 60 light weight squats, for warm up. I did 15. LOL. By the time we were through with squats, both of us were shaking. The man is intense...but so am I. I believe Russ was a little surprised by my doggedness to stay with him. We did three sets of ham curls and then standing weighed calve raises. I out did him on calves, because I do a lot of calves and he doesn't do as much. Then we did three sets of dumb bell flys (3X10 of incline, decline and flat bench). After the workout, we did a 30 minute HITT cardio session. It was a great way to start the day. My second posing session again started with the basics. Russ is a good teacher. He wanted to make sure my muscle memory is in tune. We went though several posing drills. He "tweaked" me along the way. Then we continued with the posing routine and got through the next 20 seconds. By the end of the session, I had the first minute done. That afternoon, we had our third session and completed the 90 second routine. I must have performed it 30 times (not really, but it felt like it). Russ would say, "Again." "Again." "Again." "Now, do it without music." "Now, start it where I start the music." (not at the beginning). I was having a great time. We went out to dinner that night and talked a long time about the early days of bodybuilding. Russ is 49. He has been involved with our sport since he was 16. He knows most of the major promoters and top pro competitors. But, in spite of his "knowledge," Russ is a humble man. On Friday morning, Russ and I worked out together before our posing session. We did back, biceps and triceps. We started with pull ups, each doing 30. I wasn't going to be outdone by this strong man. Then we did bench dumbbell lat raises. Russ did 3 sets of 70s, 80s and 90s and I did 3 sets of 60s, 70s, and 80s. Next we did pull overs and press downs. For biceps, we did "I do, you do" with a 40 pound bar bell. We did! I think we exchanged 10 sets of 10 reps before we agreed neither one of us was going to quit. Then we did 3 X 10 sets of 30 pound dumbbell hammers up, curl down and ended with 70 pound barbell skull chrushers. Another good workout. We went to his studio for more posing. Again, he put me through a grueling posing drill before we got to work on my routine. After working on the routine for an hour, we video taped Russ doing it "regular" time and then he walked though the entire routine without music, instructing at each step. We then taped me doing it. I don't look like Russ yet, but I will. LOL. I now have a great training video that I can study while I am preparing to do my routine in competition. That afternoon, after another round of regular posing practice, We continued tweaking my performance and fixing little things. The most important was hitting the poses hard, while going through the routine with the music. The final act was when Russ watched me "do it in competition." He hit "Play" and I started the routine. I nailed it and Russ applauded. It was a very satisfying moment for both of us. I left Albany late that afternoon and returned to Birmingham, Alabama that evening. I was tired, excited, happy, and very grateful that I had another chance to train with "The World's Best Poser." Next Saturday, I will take my "new" posing to the NPC Alabama State Championship. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

08-25-2006, 12:41 AM	#33
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Wednesday, August 23, 2006 Another day of training partner bashing as I put Dave and Bruce through a gruelling session of biceps, triceps and back EDT. We did 15 mnutes of incline dumbbell bench press coupled with seated dumbbell extensions, preacher curls coupled with triceps push downs and standing dumbbell front raises coupled with bent over dumbbell side raises. Then we did shrugs, pull ups and hanging leg lifts for abs. Tomorrow is the last weight training day for the four-weeks of EDT. On Friday, we will do cardio only and on Monday start a new program of eight rep exercises. EDT has been excellent. I get my first of four professional spray tans after work today. I will be hard and cut coming into Saturday's NPC Alabama State Championship in Birmingham. It looks like I will comete as a bantam weight and men's master 60+. Thursday, August 24, 2006 This was the last day of EDT weight training. Tomorrow we will finish the four-week program with a day of cardio, abs work and pull ups. It's also my last day of contest prep for Saturday's NPC Alabama State Championship. I'm about as ready as I can be. Today and tomorrow, my diet consists mostly of chicken, very lean beef and lots of grapefruit. I'm glad I like grapefruit. It's a great cutting tool. My first spray tan last night came out great. I go again tonight, tomorrow and finally early Saturday morning. I'm looking forward to stepping back onto the stage again for my 7th show this year. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

08-27-2006, 11:48 PM	#34
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Friday, August 25, 2006 We devoted our workout today to my contest prep for Saturday. We did about 30 minutes of moderate cardio, 20 pull ups, 20 push ups, some dumb bell pump up exercises and then I went through two full practice posing rounds. I'm as ready as I can be. I will step onto the stage tomorrow at around 140 pounds, five pounds heavier than I was for the June FAME World Championship in Toronto. I feel great and look cut and defined. I'm happy with my preparation for this contest. This Just In: Last year I was one of only three men over 60 ever selected as Bodybuilding.com's Amateur Bodybuilder of the Week. (#255) http://www.bodybuilders.com/hults.htm Today I was named Bodybuilding.com's Over 40 Amateur Bodybuilder of the Week. (#23) http://www.bodybuilders.com/scotth.htm Sunday, August 27, 2006 2006 NPC Alabama State Championship, Birmingham, Alabama Prejudging It's was nice to be able to come home after prejudging. This was the only show I've done in the city where I live. The 2006 NPC Alabama State Championship is held at the Als Stephens Center on the campus of the University of Alabama at Birmingham. It's a nice venue, home of the Alabama Symphony Orchestra. I had to laugh. Back stage looked like a Center for Disease Control lab. The walls and floor were covered with plastic wrap and tape to prevent the athletes from straining the place with oil and spray. It was pretty big show with nearly 80 men and women competing. It is a National Qualifier. The first two Places in every class are eligible for two years to compete in the NPC Nationals. As it is a NPC show, there was the usual sullenness and moodiness backstage one finds at these events. And, as usual at the larger ones, there was a medical team standing by. I competed in the Open Men's Bantam Weight (143.25) Class with two 18-19 year olds. One was a standout. I might place second, but will probably take third. They were fun to compete with. I met both of them last year at the NPC Southeastern Gold's Gym Classic in Gadsden, Alabama, where one competed as a teen and one a novice. Both weighed 137 pounds. I weighted 141. I decided to compete in this show because the promoter put in a Men's Master 60+ Class, "Just for you, Scott." And, in the program, the Men's Master 60+ Class is called, "The Old Navy Division 60+." He really did put it in for me. LOL Both classes called for a 60 seconds posing routine without music. I have only done that once before. Some of the competitors in all of the classes were caught short by that call. I competed against three others in the 60+ class. I believe I placed first or second. My main competition was a 5' 6" man who weighed 199 pounds, nearly 60 pounds more than me, and I was standing next to him during the judging. Talk about BIG. There were a few "typical" NPC incidents both on stage and back stage. There was only one Men's Master 50+ entered, so they had him on stage with the 60+. He was standing on the other side of me and about a minute into prejudging, he collapsed on stage. Seems he did eat anything that morning nor drink any water. Our class had to leave the stage while the paramedics came on and hauled him away. The 199 pound man on my right had a nose bleed back stage before pre judging. Seems he dieted down from 217 to 199 for the contest in about 10 days. I wonder how? Three other athletes had to quit because of on-stage cramping and one other guy almost passed out. Results I placed Third in Open Men's Bantam Weights, as expected. I really enjoyed competing with these fine young athletes. I placed Second in the Men's Master 60+ Class. As much as I tried, I couldn't overcome the 60 pound weight differential between the winner and me. Nevertheless, by placing Second in this NPC National Qualifier, I am now eligible for the next two years to compete in the NPC National Master's Competition for a NPC Master's Pro Card. Unlikely, but it's fun to know I could compete at the NPC National level if I chose to. I am now a NPC National Qualifier. So, now I will put my two NPC trophies on the shelve and begin preparing for my next contest, the OCB Gulf States in Baton Rouge in three weeks. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

08-31-2006, 01:03 AM	#35
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Monday, August 28, 2006 After enjoying a post-contest food fest on Saturday night and Sunday, I am back to training for my next competition, the 2006 OCB Gulf States Championship in Baton Rouge, LA on September 16, three weeks from now. Today we began a new training program, 88s or 8 x 8. The purpose of this plan is to help maintain and add muscle and to increase definition and cuts. This plan works best when used 4-6 weeks. Weight training is four days a week and Cardio is five days a week. Each set of exercises has a speed and endurance mode (8 x 8) and a power mode (3 x 5). Each week, the modes are reversed. Some exercises require fewer reps. All reps are explosive – positive with a four-second count for the negative. We do two days of Upper Body (Monday & Thursday) and two days of Lower Body (Tuesday and Friday). Wednesday is Cardio only. We also do Cardio on the other workout days. It took an hour for two of us to go through the first day of the plan. It was tough but we can see how this will work well. After the session we did 30 minutes of heavy Cardio and then added 20 pull ups and 50 crunches. A good start to a new plan. Tuesday, August 29, 2006 Gee, only six leg exercises today. Piece of cake. Piece of dudu! Man, this plan kills. I love it. Here is what we did today for legs and calves: Day Two – Legs and Calves A-1 Squats 3 x 5 (3 sets of 5 reps) Rest 60 seconds between sets A-2 Leg Press 8 x 12 (8 sets of 12 reps) Rest 15 seconds between sets B-1 Leg Extensions 8 x 12 Rest 15 seconds between sets B-2 Leg Curls 8 x 12 Rest 15 seconds between sets C-1 Lunges 8 x 12 Rest 15 seconds between sets C-2 Calve Raises 8 x 12 Rest 15 seconds between sets Not satisfied with that torture, we did 20 pullups and 40 hanging leg lifts for abs. We ran out of time and had to skip Cardio. But tomorrow is a Cardio day only so we will do extra then. Wednesday, August 30, 2006 T.G.I.W. LOL After the first two days of 8 x 8 workouts, we were looking forward to a cardio only day. We did a five minute warmup on the thread mill and then 10 20-second speed splits (9.0 mph), followed by 20 minutes of moderate speed treadmill. Then we did 20 pull ups and 40 crunches. After that we went to the gym studio and worked on posing. I am practicing a new routine to introduce at the OCB Gulf States on September 16th. It's based on Paul McCartney's "When I'm 64." It's a fun routine. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

09-01-2006, 01:10 AM	#36
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Thursday, August 31, 2006 Everything hurts. I love this training plan. This was the third day and we did upper body. Here’s what it looks like: Day Three - Upper Body A-1 Lat pull down 8 x 8 Rest 15 seconds between sets A-2 Cable Row 3 x 5 Rest 60 seconds between sets B-1 Incline Press 8 x 8 Rest 15 seconds between sets B-2 Dumbbell Press 3 x 5 Rest 60 seconds between sets C-1 Lateral raise 4 x 8 Rest 15 seconds between sets C-2 Dumbbell Flys 2 x 5 Rest 60 seconds between sets D-1 Biceps Curls 4 x 8 Rest 15 seconds between sets D-2 Preacher Curls 2 x 5 Rest 60 seconds between sets E-1 Press down 4 x 8 Rest 15 seconds between sets E-2 Seated Extensions 2 x 5 Rest 60 seconds between sets On the 8 x 8 and 4 x 8 sets we chose weights that would allow us to complete the required sets and reps. On the 3 x 5 and 2 x 5 sets, we chose weights that we would fail at by the final rep. After this fun session, we did 20 minutes of HITT Cardio, 20 pull-ups and some abs work. Tomorrow is our second leg day of the week. We are so looking forward to it. Old Navy's Newest Sponsor I am proud to announce that Golden Images, a Florida bases nutrition and fitness company, has joined Ultimate Dumbbell Fitness as my newest sponsor. I met Silas Gold, the President of Golden Images, at the 2006 Alabama State Bodybuilding Championship held recently in Birmingham. His company had a display at the venue which attracted a lot of attention from competitors and spectators with his line of supplements and vitamins and on-site counselors who were offering fitness and nutrition advice. Silas is not only President of Golden Images, but is also a competitor himself and a trainer of bodybuilding and fitness competitors. I liked what I saw at his "booth" and he liked what he saw of me on stage. After the competition we spoke for awhile and yesterday, Silas called me to say Golden Images would like to sponsor me. We will now work together to help me prepare for my next three competitions and if I win my Master Pro Card this season, Golden Images has committed to sponsor me as a Pro. Please visit the Golden Images web site: www.Golden-Images.net. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

09-02-2006, 12:32 AM	#37
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Friday, September 1, 2006 T.G.I.F. and the workout is finished. OMG. This was the most difficult and hardest legs workout I have ever, repeat ever, done. 8 x 8 Day Four – Legs and Calves A-1 Squats 8 x 12 (8 sets of 12 reps with minimum rest between sets) Rest 15 seconds between sets A-2 Leg Press 3 x 5 (Heavy Weights) Rest 60 seconds between sets B-1 Leg Extensions 8 x 12 Rest 15 seconds between sets B-2 Leg Curls 8 x 12 Rest 15 seconds between sets C-1 Lunges 8 x 12 Rest 15 seconds between sets C-2 Calve Raises 8 x 12 Rest 15 seconds between sets This workout left my training partner and I weak, spent, exhausted but very satisfied. We used weights for each set where we could complete the earlier sets and fail as we neared the end of the final set for each exercise. This Plan Rocks. We ran out of time and couldn't do HITT cardio, but we did do 20 bicep pull ups and 40 hanging leg raises for abs. I can't wait for Monday and Week Two of the 8 x 8 Training Program. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

09-06-2006, 12:19 AM	#38
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Monday - September 4, 2006 - Labor Day in the U.S. The gym was packed this morning when my training partner, Bruce, and I arrived for our second week of 8 x 8 training sessions. Since neither of us had to be at jobs today, we spent the next two and a half hours in the gym working. We completed the toughest upper body workout either of us have ever done. We added weight to every set and we took the final set of every exercise to failure, as it is meant to be. Then we did a full 30 minutes HITT cardio session with 20 second speed splits, followed by 30 pull ups and 30 hanging leg raises. I was going to practice my posing, but I was too beat. Instead, I met my wife for lunch (I had broiled talapia tacos) and now I'm home, taking it easy so I can be at the gym again at 6:15 tomorrow morning. It's less than two weeks until my next contest and I am pumped. Tuesday, September 5, 2006 My training partner and I went to the gym today to do battle. The gym won. We completed an extremely difficult legs and calves workout. Monster sets with little rest. 8 x 12 squats, 8 x 12 extensions, 8 x 12 ham curls, 8 x 12 abductors/adductors, 4 x 8 machine squats (heavier weights), 8 x 12 calve raises. All of this with minimum rest between sets and added weight for each set. After Monday's two-and-a-half-hour workout, we were just too tired to do abs or pull ups. We did some stretching instead. Tomorrow is cardio only, so we will hit abs and pull ups then. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

09-06-2006, 10:56 AM	#39
barzel Amateur Join Date: Mar 2006 Posts: 81 Recipes: 0 Rep Power: 3	I love your log Navy. its a good wipe :chainwhip: when i fell down. keep it up. its simply amasing still going strong at 60+. Im 33 and hope to be as motivated as you. Best regards Barzel

09-08-2006, 01:23 AM	#40
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Thanks, Barzel. I appreciate your interest and good words. Wednesday, September 6, 2006 We need this midweek break from 8 x 8 training. We do upper body on Monday and Thursday, lower body on Tuesday and Friday. Wednesday is a cardio only day. We did 30 minutes of HITT, incorporating 10 elevated 20-second high-speed splits and 20 minutes of elevated moderate speed tread mill. We then did 30 weighted (20 pounds) pull ups and 25 hanging leg lifts. Then we went into the studio for a practice posing session. It was a relaxing day away from the weights. Back to the grind tomorrow. We love this program. Thursday, September 7, 2006 Each day I say this is the hardest I have ever worked in the gym. Each day, it's true. This 8 x 8 training program is the toughest regimen I have ever done. Each day, the number of sets and reps stays the same for that day. But, each day we add weight to the sets, making each set more difficult. At the end of these sessions, we are whipped. I'm not complaining, just making a point. These are the best workouts I've ever had. 8 x 8 training will continue to be cycled in my total program. After today's session we made ourselves do 30 pull ups and 25 slant board crunches. One more week until my next bodybuilding competition and I am very close to contest ready. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

09-09-2006, 12:53 AM	#41
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Friday, September 8, 2006 Toast. That's me. Today was the hardest workout I have ever had. Not because the work was particularly difficult. I was very tired because I stayed up too late last night and got up at my usual 4:50 AM. And, because I am a week away from my next contest, I am a little weak from my contest diet. So today's legs and calves session left me a puddle of mush. Bruce managed to force me through most of the required sets, but I just didn't have the usual "drive" I show during our training sessions. I'm glad I have the weekend to rest. I will spend next week mostly training Bruce hard while I "pump up" and practice posing for my contest in Baton Rouge, LA on Saturday. I weigh 142.0 today. I will come in at around 139-140 with lots of vascularity and hardness. This has been a good contest prep for me. I'm happy with the way I'm looking with a week to go. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

09-12-2006, 12:23 AM	#43
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Monday, September 11, 2006 - Four Days Until Weigh-In Dave reported to the Police Academy in Selma, Alabama this morning for three weeks of refresher training and then he will receive his assignment with the Birmingham Police Department. We are hoping he will still be able to work out in the mornings, but we will just have to wait and see what happens. Meanwhile, Bruce and I spent the morning doing our 8 x 8 upper body workout. Since I am in the final week of contest prep for the OCB Gulf States Championship in Baton Rouge on Saturday, I am going "light" all week on the weights. That didn't stop me from helping Bruce do a heavy workout. I stayed about three plates below him in every set. Sweet. We also did a session on the thread mill and completed 20 pull ups and 25 hanging leg lifts. I had a carb meal last night, so I'm sitting at 142.0. I will come in at around 139-140, cut and lean. I feel good abou this contest. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com

09-18-2006, 03:38 AM	#44
Old Navy NGA & IDFA Master Pro Join Date: Sep 2005 Location: Birmingham, Alabama Posts: 533 Recipes: 0 Rep Power: 17	Saturday, September 16, 2006 The OCB Gulf States Bodybuilding Championship, Baton Rouge, Louisiana Old Navy's Contest Photos: http://www.bodybuildingsenior.com/ph....htm#OCB-Baton Rouge Gary Gnann ran a fun show. It was Gary's seventh show as a promoter and he knows how to run an "athletes" competition. His welcoming was warm and cordial, full of congratulatory good wishes for everyone, especially the first time competitors. The venue was excellent, large stage, great lighting and sound, good size audience area, superb back stage with plenty of space for men's and women's changing rooms, a large pump up area with mirrors and, plenty of fruit, water and food. Gary's Louisiana hospitality flowed over to the after show, when he rolled out sandwiches, spicy chicken wings and Jambalaya for the competitors. It was the first OCB contest in Louisiana and for a first time event, it drew a group of very competitive men and women. Gary provided a great team of facilitators and the show started on time and moved quickly. Prejudging began at 1 PM and by 2:30 we were at lunch watching the Auburn - LSU football game on TV. The evening show also started on time at 6 PM and we were done and out of the venue by 9:30. I had a great time with good results, winning a bronze, silver and gold statue. I placed 1st in Men's Master 60+, 2nd in Men's Master 50+ and 3rd in the Open Men's Tall Class. The trophies are some of the nicest I've seen. A special highlight for me was when Gary had me on as a mini-guest poser to perform my "16 Tons" posing routine for my Master's Class and my new "When I'm 64" routine for the Open Men's Tall Class. Both of these routines were choreographed for me by Russ Testo. Gary also had a real guest poser, an NGA Pro from the area who was excellent. I hope Gary's OCB Gulf States show grows larger each year and I hope he promotes more OCB events in the South. Thanks for a great event, Gary. __________________ Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge www.BodyBuildingSenior.com