Old Navy's Quest to be Bigger, Badder & Better in 2010

[Old Navy]

Thursday, May 13, 2010

Full-Body Hypertrophy Workout

Off Season Weight 153.4 pounds

DAY THREE

Incline Dumb Bell Bench Press
3 x 6 x 50 pound dumb bells
1 x 15 x 45 pound dumb bells drop set

Dips
3 x 6 with the last set doing burns (1/4 movements at the midrange)

Dumb Bell Flat Bench:
2 x 6 x 60 pound dumb bells

Machine Chest Press
3 x 6 x 160 pounds

Side Laterals
2 x 6 x 10 pound plates

Bent Over Laterals
2 x 6 x 10 pound plates

Decline Dumb Bell Triceps Extensions
3 x 6 x 20 pound dumb bells with slow negatives

Triceps Dip
2 x 8 x body weight with static hold

Sissy Squats
2 x 12

Seated Leg Curls
2 x 12 x 110 pounds

Calf Press
3 x 25 x 115 pounds

Straight Arm Pull Down
1 x 50 x 50 pound cable weight

Machine Curls
1 x 50 x 45 pound cable weight
 

Plus 45 Minutes of Moderate Cardio on the afternoon

Supplements:

I am using the award winning Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

We like this plan. We had to skip Day Two (mostly legs) because my training partner is playing in a big tennis tournament this weekend and didn't want to play with sore leg muscles. We did some simple circuit training instead.

Old Navy

 

[votum]

Looking good Getting to 160 I see!

 

[Old Navy]

Monday, May 24, 2010

Off Season Weight: 153.2 pounds

I have been too busy to post my training regimen. Between driving from Birmingham to Huntsville to attend the Chicago the Band concert (excellent), running a posing clinic in my home studio, driving to Nashville to run a posing clinic at a local gym, processing registrations for my show, the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, training three athletes for a contest in Montgomery, Alabama next Saturday, training six athletes for my show, and preparing to leave for Sicily in two weeks, I'm slammed. Not to mention I am the full-time Fitness Director at a large branch of the YMCA in Birmingham where I manage 13 personal trainers and six floor staff attendants.

That said, I have followed my training plan and have not missed a session. I'm lifting hard and varying my exercises. And, I'm having a blast.

Supplements:

I am using the award winning Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

May 28, 2010

Off Season Weight: 151.2 pounds

I'm trying to get down to a solid 150.0 pounds by next Friday so I can leave for Sicily, Italy where I plan to add five pounds worth of pasta, pastries, cappuccinos and red wine during my 10-day vacation.

My off-season weight training continues to go well. I am lifting heavy and working each body part in different ways. I'm having fun and I look pretty hard and lean, even with 10 pounds of extra off-season weight.

I am judging the 2010 SNBF Pro World Olympia and Amateur Capital Classic Bodybuilding and Figure Championships in Montgomery, Alabama on Saturday. Several of my "clients" that will be competing in my show, the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, Super Pro Qualifier, on July 10 are coming to Montgomery to watch and to learn.

I'll post a report on the show when I get back.

Have a great Memorial Day weekend!

Supplements:

I am using the award winning Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[votum]

I know its been said before and I am sure it will be said again, but you sir are a source of motivation to us all! I only hope I am in as good of shape as you when I am 67!

 

[Old Navy]

Thanks for your interest and support. And, thanks for the props.

Regards, Scott "Old Navy"

 

[Old Navy]

Monday, May 31, 2010 Memorial Day (USA)

Off Season Weight: 150.4 pounds

My training partner and I had a strong chest and triceps workout today. We used a combination of machines and dumb bells and did a series of 8 rep exercises, lifting as heavy as we could. In each case, rep number 7 was close to failure and 8 was failure.

On Saturday I judged the 2010 SNBF Natural Pro World Olympia and Amateur Bodybuilding and Figure Championship in Montgomery, Alabama. This was the 10th year of this competition and 86 outstanding men and women Pro and amateur athletes showed up for the contest. Every class was tightly contested and the judging was difficult. It was tough to place number five, let alone one through four. I love judging. It's cool to have been on the stage side of the lights 30 times. This was my 15th judging stint on the other side of the lights. I can't wait to put on my posing suit and step back up on the stage side of the lights again in my next Pro Show in October.

Supplements:

I am using the award winning Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Breaking Training

Thursday, June 3, 2010

Off-Season Weight: 150 pounds

That's it. I'm heading to Sicily, Italy tomorrow morning for 10 days of fun, sun, pasta and vino. My wife and I fly from Birmingham, Alabama to Atlanta and then on to Rome and finally arrive Saturday morning in Palermo, Sicily, where we will begin our vacation-tour of this fabulous Island located off the Tip of the Boot of the Italian mainland.

We plan to visit all parts of the island and enjoy a variety of cuisines that are part of the multi-cultural history of this special place.

I do plan to take an exercise band with me and I promise to use it between meals. LOL

I will also bring a posing suit to wear under my swim trunks. If the European men show up at the resort pool in their Speedo, I will drop my trunks and show them a 100% Natural American Master Pro Bodybuilder. You know why I would wear a posing suit around a swimming pool? Because I can! Ha. :sgrin:

Old Navy

 

[votum]

italy is freaking money man, Ive never hit sicily but I would love too, take some pictures of the ruins out there and postem up!

 

[Old Navy]

Friday, June 18, 2010

Post Vacation Weight: 154.2 pounds

Legs and Calves

Machine Leg Presses
3 x 8 x 225 pounds

Machine Leg Extensions
3 x 8 x 160 pounds

Machine Hamstring Curls
3 x 8 x 110 pounds

Machine Adduction
3 x 8 x 80 pounds

Machine Abduction
3 x 8 x 70 pounds

Machine Calves Extensions
3 x 20 x 150 pounds

Standing Calves Raises
3 x 20 x body weight on a slant board

Abdominals
4 x 25 crunches

All reps of each exercise were performed slowly, with a squeeze at the top of each rep.

Supplements:

I am using the award winning Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, June 28, 2010

I just learned the date of my first NPA Pro Show and my sixth Pro Show overall. I will compete in the NPA Si-Flex Pro Classic Bodybuilding & Figure Championships
(Qualified NPA Pro Athletes Only) on Saturday, October 16 at the Virginia State University in Petersburg, VA, near Richmond. Harry Silas is the President of the Natural Physique Association (NPA) and the show's promoter. In addition to the NPA, I hold Pro Cards in the NGA, WNSO-FAME and IDFA (Canada). I turned 67 a few months back.

We continue working hard to put together a great 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, a Super Pro Qualifier, on July 10 in Birmingham, Alabama. As of today, we have 42 athletes registered. With two weeks to go I expect several more to sign up this week. With the exception of the open middleweight class (a surprise), all other classes have enough competitors entered to make the classes pro qualifiers. We will award NGA Pro Cards to the winners of the Figure Tall, Figure Short, Master Figure, Women's Open Bodybuilding, Men's Masters 40+, 50+ and 60+ , Open Men's Lightweight, Middleweight and Heavyweight. We will also award NGA Pro Cards to the winner of the Overall in each event. We hope two more middleweights enter so we can have a 100% pro qualifier competition.

My pre-pro contest weight today is: 154.3. I will come in a hard, lean, muscular 145.0. I won my Pro Card at the NPA show last year at 148.0. I want to be a little leaner.

I started a heavy lifting regimen today. Every set was 8 reps of heavy weights. We focused on back and biceps. I will be sore tomorrow.

I began training a Figure competitor today, Caroline, three days-a-week at my YMCA. She is getting ready for a show at the end of September. I am handling her workouts, diet and contest prep, including her posing. Caroline is a Fun Lady who likes to train hard and train natural.

Here are a couple of shots of Caroline from her last show.

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, July 14, 2010

Weight Training:

My pre-contest weight today is: 154.3 pounds

I worked Back and Biceps on Monday and Legs and Calves on Wednesday last week, then took Friday off to prepare for my show, the 2010 NGA Alabama Natural Open Championships which was a great success for the athletes and for my business partner and I who promoted the event.

On Monday my training partner and I had a strong Chest and Triceps workout and today we kicked ourselves in the butt with a heavy Legs and Calves session: leg presses, hack squats, extensions, leg curls, abductors, adductors and seated calf raises. It was all good.

Now that our show is over I will focus on contest prep for my next Pro Show in Virginia on September 25.

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, July 19, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

13 weeks out my pre-contest weight today is: 154.0 pounds

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Smith Machine Incline Bench Press
3 x 8 x 145 pounds

Smith Machine Flat Bench Press
3 x 8 x 165 pounds

Smith Machine Decline Bench Press
3 x 8 x 155 pounds

Cable Cross
3 x 8 x 30 pounds on each cable (wrists ****ed open)

Machine Bench Press
3 x 8 x 160 pounds (changed seat position for each set)

Seated Triceps Machine Press Down
3 x 8 x 165 pounds

Incline Bench Skull Crushers
3 x 8 x 40 pound barbell

Flat Bench Skull Crushers
3 x 8 x 50 pound barbell

Rope Pull Down
3 x 8 x 50 pounds

100 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, July 21, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

13 weeks out my pre-contest weight today is: 153.4 pounds

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
3 x 8 x 250 pounds

Machine Leg Extensions
3 x 8 x 145 pounds

Machine Leg Curls
3 x 8 x 125 pounds

Machine Adductors
3 x 8 x 100 pounds

Machine Abductors
3 x 8 x 120 pounds

Seated Calf Raises
3 x 20 x 150 pounds

Standing Calf Raises
3 x 20 x bodyweight

100 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Friday, July 23, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

13 weeks out my pre-contest weight today is: 153.0 pounds

Back, Shoulders and Biceps

All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

Bodyweight Pull Ups
5 x 8 x 153 pounds (bodyweight)

T-Bar Upright Row
3 x 8 x 100 pounds

Hoist Machine Lat Pull Down
3 x 8 x 125 pounds

Hoist Machine Seated Row
3 x 8 x 155 pounds

Hoist Machine Shoulder Press
3 x 8 x 125 pounds

Hoist Machine Bicep Curl
3 x 8 x 85 pounds

Dumb Bell Curl
3 x 8 x 25 pound dumb bells


Bar Bell Curl

1 x 8 x 30 pound fixed bar bell

1 x 8 x 40 pound fixed bar bell

1 x 8 x 50 pound fixed bar bell


100 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, July 26, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

12 weeks out my pre-contest weight today is: 155.0 pounds

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Incline Dumb Bell Flys
3 x 8 x 37.5 pounds

Flat Bench Dumb Bell Flys
3 x 8 x 47.5 pounds

Decline Dumb Bell Flys
3 x 8 x 42.5 pounds

Cable Cross
3 x 8 x 40 pounds on each cable (wrists ****ed open)

Machine Bench Press
3 x 8 x 160 pounds (changed seat position for each set)

Triceps Push Down
3 x 8 x 60 pounds

Incline Bench Skull Crushers
3 x 8 x 40 pound barbell

Flat Bench Skull Crushers
3 x 8 x 50 pound barbell

Rope Pull Down
3 x 8 x 50 pounds

100 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, July 28, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

12 weeks out my pre-contest weight today is: 154.8 pounds

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
3 x 10 x 250 pounds

Machine Leg Extensions
3 x 10 x 150 pounds

Machine Leg Curls
3 x 10 x 130 pounds

Machine Adductors
3 x 10 x 110 pounds

Machine Abductors
3 x 10 x 125 pounds

Seated Calf Raises
3 x 20 x 155 pounds

Standing Calf Raises
3 x 20 x bodyweight

100 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Friday and Saturday, July 30 and 31, 2010

2010 Atlanta Mania

I attended the 2010 SCW Atlanta Mania National Fitness Convention this weekend.

I chose nine classes or sessions that I felt would help me in my fitness career:

Protein Prospectives

Low Back Considerations Functional Considerations

Core Power

Glutes, Guns and Guts

The Core Starts From The Floor

Myths, Misconceptions and Misinformation

Sports Nutrition Promises and Pitfalls of Dietary Supplements

Balance Training for Every Client

Heavy Breathing The Science and Practice of Respiration During Resistance Training

Many were there to learn and to earn CEU's for recertification. I was there just to learn and I did. It was a great experience.

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, August 2, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

11 weeks out my pre-contest weight today is: 155.0 pounds. I am not going into serious contest prep diet until 8 weeks out. I'm only 10 pounds from where I want to be on stage.

Back, Shoulders and Biceps

All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

Bodyweight Pull Ups
5 x 8 x 155 pounds (bodyweight)

T-Bar Upright Row
3 x 8 x 110 pounds

Hoist Machine Lat Pull Down
3 x 8 x 140 pounds

Hoist Machine Seated Row
3 x 8 x 160 pounds

Hoist Machine Shoulder Press
3 x 8 x 135 pounds

Hoist Machine Bicep Curl
3 x 8 x 95 pounds

Dumb Bell Curl
3 x 8 x 25 pound dumb bells

Bar Bell Curl
1 x 8 x 40 pound fixed bar bell
1 x 8 x 50 pound fixed bar bell
1 x 8 x 60 pound fixed bar bell

100 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, August 4, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

11 weeks out my pre-contest weight today is: 154.8 pounds

Pre-contest diet weight 154.6 pounds

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
3 x 10 x 270 pounds

Machine Leg Extensions
3 x 10 x 160 pounds

Machine Leg Curls
3 x 10 x 140 pounds

Machine Adductors
3 x 10 x 120 pounds

Machine Abductors
3 x 10 x 135 pounds

Seated Calf Raises
3 x 20 x 165 pounds

Standing Calf Raises
3 x 20 x bodyweight

100 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, August 9, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

10 weeks out my pre-contest weight today is: 156.0 pounds

I have decided to begin my contest prep diet today instead of eight weeks out. I am around 12 pounds from where I want to be on stage. I started a three low carb days followed by a high carb day cycle.

Back, Shoulders and Biceps

All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

Bodyweight Pull Ups
5 x 8 x 156 pounds (bodyweight)

T-Bar Upright Row
3 x 8 x 115 pounds

Hoist Machine Lat Pull Down
3 x 8 x 145 pounds

Hoist Machine Seated Row
3 x 8 x 165 pounds

Hoist Machine Shoulder Press
3 x 8 x 140 pounds

Hoist Machine Bicep Curl
3 x 8 x 95 pounds

Dumb Bell Curl
3 x 8 x 30 pound dumb bells

Bar Bell Curl
1 x 10 x 40 pound fixed bar bell
1 x 10 x 50 pound fixed bar bell
1 x 10 x 60 pound fixed bar bell

125 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, August 11, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

10 weeks out my pre-contest weight today is: 154.8 pounds

Pre-contest diet weight 154.2 pounds

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
3 x 10 x 280 pounds

Machine Leg Extensions
3 x 10 x 165 pounds

Machine Leg Curls
3 x 10 x 145 pounds

Machine Adductors
3 x 10 x 125 pounds

Machine Abductors
3 x 10 x 140 pounds

Seated Calf Raises
3 x 20 x 165 pounds

Standing Calf Raises
3 x 20 x bodyweight

125 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Friday, August 13, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

10 weeks out my pre-contest weight today is: 154.0 pounds

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Smith Machine Incline Bench Press
3 x 8 x 155 pounds

Smith Machine Flat Bench Press
3 x 8 x 175 pounds

Smith Machine Decline Bench Press
3 x 8 x 165 pounds

Cable Cross
3 x 8 x 40 pounds on each cable (wrists ****ed open)

Machine Bench Press
3 x 8 x 170 pounds (changed seat position for each set)

Seated Triceps Machine Press Down
3 x 8 x 165 pounds

Incline Bench Skull Crushers
3 x 8 x 50 pound barbell

Flat Bench Skull Crushers
3 x 8 x 60 pound barbell

Rope Pull Down
3 x 8 x 55 pounds

125 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, August 16, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

9 weeks out my pre-contest weight today is: 154.2 pounds

I have been on my contest prep diet for a week and have lost around two pounds. I am around 10 pounds from where I want to be on stage. I am on a three low carb days followed by a high carb day cycle. I plan to do a 7 skin fold body fat test on Friday to see where I am.

Back, Shoulders and Biceps

All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

Bodyweight Pull Ups
5 x 10 x 154 pounds (bodyweight)

T-Bar Upright Row
3 x 10 x 120 pounds

Hoist Machine Lat Pull Down
3 x 10 x 150 pounds

Hoist Machine Seated Row
3 x 10 x 170 pounds

Hoist Machine Shoulder Press
3 x 10 x 145 pounds

Hoist Machine Bicep Curl
3 x 10 x 100 pounds

Dumb Bell Curl
3 x 10 x 27.5 pound dumb bells

Bar Bell Curl
2 x 10 x 50 pound fixed bar bell
1 x 10 x 60 pound fixed bar bell

125 Slow Hard Crunches

30 minutes of moderate tread mill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, August 18, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

9 weeks out my pre-contest weight today is: 151.2 pounds

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Smith Machine Incline Bench Press
3 x 10 x 155 pounds rest pause

Smith Machine Flat Bench Press
3 x 10 x 175 pounds rest pause

Smith Machine Decline Bench Press
3 x 10 x 165 pounds rest pause

Cable Cross
3 x 10 x 40 pounds on each cable (wrists ****ed open)

Machine Bench Press
3 x 10 x 170 pounds (changed seat position for each set)

Seated Triceps Machine Press Down
3 x 10 x 165 pounds

Incline Bench Skull Crushers
3 x 10 x 50 pound barbell

Flat Bench Skull Crushers
3 x 10 x 60 pound barbell

Rope Pull Down
3 x 10 x 55 pounds

125 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Friday, August 20, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

8 weeks out my pre-contest weight today is: 151.0 pounds

Before doing a strong biceps and shoulders workout, I had my body fat and body composition measured. The last time I did this was on April 9th.

Here are the results of the 7 Site Skinfold (Polar) computer based test:

Biometrics

Age - 67

Height - 67"

Weight on 4/09 - 152 pounds
Weight on 8/20 - 151 pounds

Body Mass Index (BMI) on 4/09 - 23.8
Body Mass Index (BMI) on 8/20 - 23.6

Body Composition

7 Site Skinfold on 4/09 - 10.3% body fat
7 Site Skinfold on 8/20 - 08.7% body fat

Lean Body Mass on 4/09 - 136 pounds
Lean Body Mass on 8/20 - 138 pounds


I am pleased that I lost a pound of body weight, 1.6% of my body fat and added 2.0 pounds of lean mass. With eight weeks to go before my next Pro Show, I'm satisfied with my progress.

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Just for the Love of the Sport

Have you ever entered an athletic competition knowing you are probably going to place near the bottom or last?

That’s what I’m doing.

I am entered in the 2010 NPA Si-Flex Pro Classic, Bodybuilding & Figure Championships (Qualified NPA Pro Athletes Only), Saturday, October 16, Virginia State University, Petersburg, VA.

The Natural Physique Association (NPA) is an independent organization which promotes sanctioned drug-free amateur bodybuilding, fitness/figure and professional bodybuilding events within the Continental United States of America, to include Alaska and Hawaii. The NPA as it is sometimes called was founded and organized in the year 2000, making it a true new millennium organization. It is owned by the Si-Flex Physique Club Inc. and managed by its reigning President/CEO, Harry E. Silas. Articles and a constitution/rulebook for the NPA were written and established in January of 2002, the same year the Pro division was birthed and the Association was registered in a USA court of law for it's name and business license. The NPA annually recruits officials, administrators and athletes to its ranks.

In order to compete in an NPA Pro Show, you must win your NPA Pro Card at one of two annual NPA Super Pro Qualifier amateur events. Once you win your card, you are invited to validate your NPA Pro Status by competing in an NPA Pro show. You have three years after winning your card to validate your card and thus receive Indefinite Pro Status in the NPA.

Here is the list of Indefinite Pros and those who need to validate their cards in the NPA:

You might recognize a few names like Charlie Moss, J.W. Hicks and Wil Usher. My name is #30 on the list.

NPA Male Pro Athletes:
1. Jerry Garner, Mebane, North Carolina (Indefinite/Pro Status)
2. Yohance Fleming, Newport News , Virginia (Indefinite/Pro Status)
3. Steven Hawkins, Spartanburg, South Carolina (Indefinite/Pro Status)
4. Carl Frady III, Newport News, Virginia (Indefinite/Pro Status)
5. Davis Ainsley Jr., Mechanicsville, Virginia (Indefinite/Pro Status)
6. Thurman Campbell, Snow Camp, NC (Indefinite/Pro Status)
7. Bobby Boyd, Graham, North Carolina (Indefinite/Pro Status)
8. Timothy Clanton, Chester, Virginia (Indefinite/ Pro Status)
9. Tim Sinz, Nottingham, Maryland (Indefinite /Pro Status
10. Douglas Hailey , Newport News, Virginia (Indefinite /Pro Status)
11. Charlie Moss, Portland, Maine (Indefinite/ Pro Status)
12. Kent Bierly, Brick, New Jersey (Indefinite/Pro Status)
13. Keith Rissolo, Hillsborough, North Carolina (Indefinite/ Pro Status)
14. Irvin “Hercules” Peoples, Richmond, Virginia (Indefinite /Pro Status)
15. Stephen Haywood, Columbia, Maryland (Indefinite/ Pro Status)
16. Leon Eldridge III, Stafford, Virginia (Indefinite/ Pro Status)
17. Clif Koons, Hazelwood, Missouri (Indefinite/ Pro Status)
18. Dietrich Horsey, Salisbury, Maryland (Indefinite/ Pro Status)
19. Gordon Kinsey, Mebane, North Carolina (Indefinite/ Pro Status)
20. Paul Bates, Richmond, Virginia (expires 2010)
21. John Wensich, Pittsford, New York (expires 2010)
22. Dr. Rodney Gaines, Lynchburg, Virginia (expires 2010)
23. Lawrence “Muskee” Books, Chase, Maryland (expires 2010)
24. JW Hicks, Richmond Virginia (expires 2011)
25. George "Buddy" Hopson, Virginia Beach, VA (expires 2011)
26. Ray Adonay, Burlington, North Carolina (expires 2011)
27. William Edwards, Richmond, Virginia (expires 2011)
28. Calvin McIntyre, Chester, Virginia (expires 2012)
29. Maitland Nance, Durham, North Carolina (expires 2012)
30. Scott "Old Navy" Hults, Birmingham, Alabama (expires 2012)
31. Gerald "Bo" Allen, Durham, North Carolina (expires 2012)
32. Kurt Colclough, Greensboro, North Carolina (expires 2012)
33. Patrick Wall, Traffford, Pennsylvania (expires 2013)
34. Sherman Newton, Baltimore, Maryland (expires 2013)
35. Kyle Montgomery, Colonial Heights, Virginia (expires 2013)
36. Wil Usher, Washington, DC (expires 2013)
37. Orin Lee Dennis, Rembert, South Carolina (expires 2013)
38. Joe Sumpter III, Cary, North Carolina (expires 2013)

After second place finishes in 2007 and 2008, I won my NPA Pro Card by placing first in the Lightweight Class and first in the Masters 60+ class in the 2009 contest. I am an NPA Pro, not a Master Pro, but an NPA “Open” Pro. The NPA has only one class of pro athletes. I therefore will stand up on stage and compete against some of the finest lightweight, middleweight, light heavyweight, heavyweight, masters 40+, masters 50+ and masters 60+ pro athletes.

As I said at the beginning, I expect to finish near the bottom, or last in the show. I don’t care. At 67 years-of-age, I am competing to validate my Open Pro Status in the NPA. I hold three other pro cards: NGA Masters Pro, WNSO-FAME Masters Pro and IDFA Masters Pro. I have competed in five master pro shows, winning one, placing second in two and placing third in two. Now I get to play with the big boys, guys many of which are young enough to be my sons. Nevertheless, I will represent.

I am learning a new posing routine for the show choreographed by my friend, Russ Testo of New York. I have won five Best Poser Awards in amateur competitions. I won’t win a sixth award because the NPA does not judge Pros for Best Poser, but I will put on a good show and try to entertain the audience with my new routine.

I continue to train as hard as I can and I will come in the best shape of my life. That’s my goal.

So, like the Olympic ice skater who comes to the Olympics after training for years, knowing he probably won’t win a medal, we both put in a 100% effort in preparation just for the love of the sport.

Isn’t that what it’s all about?

Old Navy

 

[Old Navy]

Friday, August 27, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

7 weeks out my pre-contest weight today is: 147.9 pounds

Back, Shoulders and Biceps 20 Somethings

All reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

Hoist Machine Lat Pull Down
2 x 20 x 150 pounds

Hoist Machine Seated Row
2 x 20 x 170 pounds

Hoist Machine Shoulder Press
2 x 20 x 145 pounds

Dumb Bell Curl
2 x 20 x 20 pound dumb bells

Bar Bell Curl
2 x 20 x 30 pound fixed bar bell

125 Slow Hard Crunches

30 minutes of moderate tread mill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, August 30, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

7 weeks out my pre-contest weight today is: 147.4 pounds

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Smith Machine Incline Bench Press
3 x 10 x 160 pounds rest pause

Smith Machine Flat Bench Press
3 x 10 x 175 pounds rest pause

Smith Machine Decline Bench Press
3 x 10 x 165 pounds rest pause

Cable Cross
3 x 10 x 45 pounds on each cable (wrists ****ed open)

Machine Bench Press
3 x 10 x 175 pounds (changed seat position for each set)

Seated Triceps Machine Press Down
3 x 10 x 170 pounds

Incline Bench Tricep Extensions
3 x 10 x 25 pound dumb bells

Flat Bench Tricep Extenstions
3 x 10 x 25 pound dumb bells

Rope Pull Down
3 x 10 x 55 pounds

140 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, September 1, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

7 weeks out my pre-contest weight today is: 148.0 pounds

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
2 x 20 x 260 pounds

Machine Leg Extensions
2 x 20 x 150 pounds

Machine Leg Curls
2 x 20 x 140 pounds

Machine Adductors
2 x 20 x 125 pounds

Machine 3pounds

Seated Calf Raises
3 x 20 x 165 pounds

Standing Calf Raises
3 x 20 x bodyweight

140 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Friday, September 3, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

6 weeks out my pre-contest weight today is: 148.0 pounds

Back, Shoulders and Biceps

All reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

Hoist Machine Lat Pull Down
3 x 10 x 150 pounds

Hoist Machine Seated Row
3 x 10 x 170 pounds

Hoist Machine Shoulder Press
3 x 10 x 145 pounds

Dumb Bell Curl
3 x 10 x 25 pound dumb bells

Bar Bell Curl
3 x 10 x 40 pound fixed bar bell

140 Slow Hard Crunches

30 minutes of moderate tread mill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, September 6, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

6 weeks out my pre-contest weight today is: 150.0 pounds

Before doing a strong back and shoulders workout, I had my body fat and body composition measured. The last time I did this was on August 20.

Here are the results of the 7 Site Skinfold (Polar) computer based test:

Biometrics

Age - 67

Height - 67"

Weight on 4/09 - 152 pounds
Weight on 8/20 - 151 pounds
Weight on 9/06 - 150 pounds

Body Mass Index (BMI) on 4/09 - 23.8
Body Mass Index (BMI) on 8/20 - 23.6
Body Mass Index (BMI) on 9/06 - 23.5

Body Composition

7 Site Skinfold on 4/09 - 10.3% body fat
7 Site Skinfold on 8/20 - 08.7% body fat
7 Site Skinfold on 9/06 - 08.3% body fat

Lean Body Mass on 4/09 - 136 pounds
Lean Body Mass on 8/20 - 138 pounds
Lean Body Mass on 9/06 - 138 pounds


I am pleased that I lost a pound of body weight, .4% of my body fat and kept my lean mass. With six weeks to go before my next Pro Show, I'm satisfied with my progress.

I will increase my cardio starting today. I would like to be below 7% body fat when I measure again in two weeks. The hardest part of this, of course, is keeping muscle while losing body fat. I am carrying 12 pounds of body fat.

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, September 8, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

6 weeks out my pre-contest weight today is: 149.4 pounds

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
2 x 20 x 260 pounds

Machine Leg Extensions
2 x 20 x 150 pounds

Machine Leg Curls
2 x 20 x 140 pounds

Machine Adductors
2 x 20 x 125 pounds

Machine Abductors
2 x 20 x 125 pounds

Seated Calf Raises
3 x 20 x 165 pounds

Standing Calf Raises
3 x 20 x bodyweight

150 Slow Hard Crunches

30 Minutes of Moderate Speed Treadmill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Friday, September 10, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

5 weeks out my pre-contest weight today is: 149.0 pounds

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Incline Bench Press
3 x 10 x 52.5 pound dumb bells

Flat Bench Press
3 x 10 x 60 pound dumb bells

Seated Machine Chest Press
3 x 10 x 175 pounds (changed seat position for each set)

Cable Cross
3 x 10 x 45 pounds on each cable (wrists ****ed open)

Seated Triceps Machine Press Down
3 x 10 x 170 pounds

Incline Bench Triceps Extensions
3 x 10 x 25 pound dumb bells

Flat Bench Triceps Extensions
3 x 10 x 25 pound dumb bells

Rope Pull Down
3 x 10 x 55 pounds

140 Slow Hard Crunches

30 Minutes of Moderate Tread Mill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen.

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, September 13, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

5 weeks out my pre-contest weight today is: 148.6 pounds.

Back, Shoulders and Biceps

All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

Body Weight Pull Ups
5 x 8 x 148.6 pounds (body weight)

T-Bar Upright Row
3 x 8 x 115 pounds

Hoist Machine Lat Pull Down
3 x 8 x 150 pounds

Hoist Machine Seated Row
3 x 8 x 170 pounds

Hoist Machine Shoulder Press
3 x 8 x 145 pounds

Hoist Machine Bicep Curl
3 x 8 x 95 pounds

Dumb Bell Curl
3 x 8 x 27.5 pound dumb bells

Bar Bell Curl
3 x 8 x 50 pound fixed bar bell

125 Slow Hard Crunches

30 Minutes of Moderate Speed Tread Mill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, September 15, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

5 weeks out my pre-contest weight today is: 149.0 pounds

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
3 x 10 x 300 pounds

Machine Leg Extensions
3 x 10 x 160 pounds

Machine Leg Curls
3 x 10 x 150 pounds

Machine Adductors
3 x 10 x 130 pounds

Machine Abductors
3 x 10 x 140 pounds

Seated Calf Raises
3 x 20 x 175 pounds

Standing Calf Raises
3 x 20 x body weight

140 Slow Hard Crunches

30 Minutes of Moderate Tread Mill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Friday, September 17, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

Four weeks out my pre-contest weight today is: 149.0 pounds

Before doing a strong chest and triceps workout, I had my body fat and body composition measured. The last time I did this was on September 6.

Here are the results of the 7 Site Skinfold (Polar) computer based test:

Biometrics

Age - 67

Height - 67"

Weight on 4/09 - 152 pounds
Weight on 8/20 - 151 pounds
Weight on 9/06 - 150 pounds
Weight on 9/17 - 149 pounds

Body Mass Index (BMI) on 4/09 - 23.8
Body Mass Index (BMI) on 8/20 - 23.6
Body Mass Index (BMI) on 9/06 - 23.5
Body Mass Index (BMI) on 9/17 - 23.3

Body Composition

7 Site Skinfold on 4/09 - 10.3% body fat
7 Site Skinfold on 8/20 - 08.7% body fat
7 Site Skinfold on 9/06 - 08.3% body fat
7 Site Skinfold on 0/17 - 07.4% body fat

Lean Body Mass on 4/09 - 136 pounds
Lean Body Mass on 8/20 - 138 pounds
Lean Body Mass on 9/06 - 138 pounds
Lean Body Mass on 9/17 - 138 pounds


I am pleased that I lost a pound of body weight, .9% of my body fat and kept my lean mass. With four weeks to go before my next Pro Show, I'm satisfied with my progress.

I will continue my cardio. I would like to be below 6% body fat when I measure again in two weeks. The hardest part of this, of course, is keeping muscle while losing body fat. I am carrying 11 pounds of body fat.

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, September 20, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

4 weeks out my pre-contest weight today is: 147.0 pounds.

Back, Shoulders and Biceps

All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

Body Weight Pull Ups
5 x 10 x 147.0 pounds (body weight)

T-Bar Upright Row
3 x 10 x 115 pounds

Hoist Machine Lat Pull Down
3 x 10 x 150 pounds

Hoist Machine Seated Row
3 x 10 x 170 pounds

Hoist Machine Shoulder Press
3 x 10 x 145 pounds

Hoist Machine Bicep Curl
3 x 10 x 95 pounds

Dumb Bell Curl
3 x 10 x 27.5 pound dumb bells

Bar Bell Curl
3 x 10 x 50 pound fixed bar bell

125 Slow Hard Crunches

30 Minutes of Moderate Speed Tread Mill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, September 22, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

4 weeks out my pre-contest weight today is: 146.5 pounds

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
3 x 8 x 270 pounds

Machine Leg Extensions
3 x 8 x 160 pounds

Machine Prone Leg Curls
3 x 8 x 70 pounds

Machine Seated Leg Curls
3 x 8 x 80

Seated Calf Raises
3 x 25 x 165 pounds

Standing Calf Raises
3 x 25 x body weight

150 Slow Hard Crunches

30 Minutes of Moderate Speed Treadmill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Friday, September 24, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

3 weeks out my pre-contest weight today is: 145.6 pounds

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Incline Bench Press
3 x 10 x 52.5 pound dumb bells

Flat Bench Press
3 x 10 x 60 pound dumb bells

Seated Machine Chest Press
3 x 10 x 175 pounds (changed seat position for each set)

Cable Cross
3 x 10 x 45 pounds on each cable (wrists ****ed open)

Seated Triceps Machine Press Down
3 x 10 x 170 pounds

Incline Bench Triceps Extensions
3 x 10 x 25 pound dumb bells

Flat Bench Triceps Extensions
3 x 10 x 25 pound dumb bells

Rope Pull Down
3 x 10 x 55 pounds

150 Slow Hard Crunches

30 Minutes of Moderate Tread Mill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen.

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, September 27, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

3 weeks out my pre-contest weight today is: 145.6 pounds.

Back, Shoulders and Biceps

All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

Body Weight Pull Ups
5 x 10 x 145.6 pounds (body weight)

T-Bar Upright Row
3 x 10 x 120 pounds

Hoist Machine Lat Pull Down
3 x 10 x 160 pounds

Hoist Machine Seated Row
3 x 10 x 175 pounds

Hoist Machine Shoulder Press
3 x 10 x 150 pounds

Hoist Machine Bicep Curl
3 x 10 x 95 pounds

Dumb Bell Curl
3 x 10 x 27.5 pound dumb bells

Bar Bell Curl
3 x 10 x 50 pound fixed bar bell

150 Slow Hard Crunches

30 Minutes of Moderate Speed Tread Mill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, September 29, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

17 days out my pre-contest weight today is: 144.5 pounds

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
3 x 10 x 300 pounds

Machine Leg Extensions
3 x 10 x 165 pounds

Machine Leg Curls
3 x 10 x 155 pounds

Machine Adductors
3 x 10 x 135 pounds

Machine Abductors
3 x 10 x 145 pounds

Seated Calf Raises
3 x 25 x 175 pounds

Standing Calf Raises
3 x 25 x body weight

150 Slow Hard Crunches

30 Minutes of Moderate Tread Mill

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Friday, October 1, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

15 days out my pre-contest weight today is: 144.0 pounds

I have lost five pounds in two weeks. I am hard and lean, but I look smaller than I want to be on stage. With two weeks to go I am going to increase my carbs, look in the mirror and trust my eyes to get me where I want to be.

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen.

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, October 4, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

12 days out my pre-contest weight today is: 144.0 pounds.

I am basically ready for my contest. I only needed to lose about 10 pounds of body weight and a few percentage points of body fat. I have done that and I am now holding on to my leanness, cuts and definition. I could apply my tan and hit the stage today. During the next 12 days, I will try to get a little harder without losing size. This is a going to be challenging.

Back, Shoulders and Biceps

All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

Body Weight Pull Ups
5 x 10 x 144.0 pounds (body weight)

T-Bar Upright Row
2 x 15 x 120 pounds

Hoist Machine Lat Pull Down
2 x 15 x 160 pounds

Hoist Machine Seated Row
2 x 15 x 175 pounds

Hoist Machine Shoulder Press
2 x 15 x 150 pounds

Hoist Machine Bicep Curl
2 x 15 x 95 pounds

Dumb Bell Curl
2 x 15 x 27.5 pound dumb bells

Bar Bell Curl
2 x 15 x 50 pound fixed bar bell

150 Slow Hard Crunches

30 Minutes of Moderate Speed Tread Mill

30 Minutes of Posing Practice

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, October 6, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

10 days out my pre-contest weight today is: 144.0 pounds

Legs and Calves - This is the last time for Legs before the contest

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
3 x 15 x 250 pounds

Machine Leg Extensions
3 x 15 x 150 pounds

Machine Leg Curls
3 x 15 x 140 pounds

Machine Adductors
3 x 15 x 130 pounds

Machine Abductors
3 x 15 x 140 pounds

Seated Calf Raises
3 x 25 x 175 pounds

Standing Calf Raises
3 x 25 x body weight

150 Slow Hard Crunches

30 Minutes of Moderate Tread Mill

30 Minutes of Posing Practice

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Friday, October 8, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

8 Days out my pre-contest weight today is: 143.0 pounds

I begin my final week of contest prep tomorrow. I am very close to being as hard and lean as I have ever been for a show. This will be my 31st contest and 6th Pro Show. I really want to represent. I want to step onto the stage at 67 years old looking better than I have ever looked. I'm in the zone to make it happen.

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Incline Bench Press
3 x 15 x 52.5 pound dumb bells

Flat Bench Press
3 x 15 x 60 pound dumb bells

Seated Machine Chest Press
3 x 15 x 175 pounds (changed seat position for each set)

Cable Cross
3 x 15 x 45 pounds on each cable (wrists ****ed open)

Seated Triceps Machine Press Down
3 x 15 x 170 pounds

Incline Bench Triceps Extensions
3 x 15 x 25 pound dumb bells

Flat Bench Triceps Extensions
3 x 15 x 25 pound dumb bells

Rope Pull Down
3 x 10 x 55 pounds

150 Slow Hard Crunches

30 Minutes of Moderate Tread Mill

30 Minutes of Posing Practice

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen.

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, October 11, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

5 Days out my pre-contest weight today is: 143.6 pounds

I am in my final week of contest prep. I am very close to being as hard and lean as I have ever been for a show. This will be my 31st contest and 6th Pro Show. I really want to represent. I want to step onto the stage at 67 years-old looking better than I have ever looked. I'm in the zone to make it happen.

I thought I would share my final week contest prep diet and training regimen. It was prepared for me a few years ago by Sean Sullivan, an outstanding professional bodybuilder and trainer from Cape Cod, MA. This plan has worked well for me in the past and will bring me in hard and lean on Saturday.

Contest Week Diet For “Old Navy”

Saturday – 1 Gal. Water, light salt

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

Training: muscle flex, posing, hold each pose for 20 seconds

Cardio: None

Sunday – 1 Gal. Water, light salt

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

Training: AM muscle flex, posing, hold each pose for 20 seconds

Training: PM stretching and crunches

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 20 minutes


Monday – 1 Gal. Water, light salt

Meal 1: 4 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


Tuesday – 1 Gal. Water, light salt meal 1, 3, 5

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


Wednesday – ¾ Gal Water, light salt meal 1, 3

Meal 1: 4 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 steak, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds

Cardio: AM, 20 minutes 3.5 speed, flat treadmill

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

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

Thursday – ½ - ¾ Gal Water, salt – none added

Meal 1: 4 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, 1 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 2 cups salad, 8 oz grapefruit juice

Training: None

Cardio: None

Posing: Stay tight. Flex frequently

Friday – ½ Gal Water, salt – none added

Meal 1: 4 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, 1 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 8 oz steak, 2 cups salad, 8 oz grapefruit juice

Training: None

Cardio: None

Posing: Stay tight. Flex frequently

CUT YOUR WATER COMPLETELY 14 HOURS BEFORE YOUR APPEARANCE ON STAGE!

Saturday AM – No Water or Beverage, normal salt

Meal 1: 8 oz steak, 2 egg whites, wheat toast, ½ grapefruit, or pancakes, butter and syrup. No Beverage with Meal 1

Meal 2: 6 oz salmon, brown rice, vegetables, ½ grapefruit. Sip water only if you need it. (This is a timing meal. It depends on how long you have to wait before you go on. You can add or skip this meal as needed.)

Meal 3: Carefully begin spoon feeding raw oatmeal with sugar-free syrup. Take a spoon full every 20 minutes or so. Also bring some rice cakes and peanut butter to eat only as needed. Sip water only if you need it.

While pumping up: Drink 8 oz of water to prevent cramping and to harden you up for your competition.

After prejudging you will leave the venue and have between 4 – 6 hours before you return for the evening show.

Have a good meal, but don’t go crazy. If you eat a lot of fat and drink a few beers, you might just look like crap on stage that night. Remember, while the judging is basically over, there is still a live competition and judging for the overall winners.

Evening Show

You will need to determine how much time you have before you are back on stage. During this time, sip water as needed and munch on rice cakes and peanut butter as needed. The oatmeal will be gone by then.

While pumping up, drink 8 oz of water to prevent cramping and to harden you up for your evening appearance.

After the show, return to normal intake of water, 8-10 oz water per hour to rehydrate.

Pick up your Pro Trophy, have a nice meal and a safe trip home.

Call your Coach and let him know how much you love him!

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen.

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, October 13, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

3 Days out my pre-contest weight today is: 142.8 pounds

Last evening I had my hair cut. This morning I did a full body shave and a skin ex-foliation in preparation for my first of two professionally applied spray tans. On Friday, I will apply a coat of Dream Tan II and then use Dream Tan to touch up before I step on stage on Saturday morning.

My show diet and water plan are working well as I continue to harden up and cut. I'm feeling good about my conditioning and look to compete in the best shape of my life. It's all good.

Supplements:

I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen.

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Monday, October 18, 2010

2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

My friend and sometimes training partner, 6 foot, 6 inches tall, 230 pounds, Michael Jackson and I flew from Birmingham, Alabama to Richmond, Virginia on Friday evening and arrived at our hotel in Petersburg, VA at 10 PM. After unpacking, we applied a coat of Dream Tan II and then went to sleep. We awoke at 6 AM, went for a carb load breakfast and arrived at Virginia State University at 8:15 for our check-in. I was entered in the Pro Division and Michael was entered in the Novice, Masters 50+ and Open Heavyweight Amateur Division.

The Pros went on first at around noon. There were 16 Pros of all ages and all sizes. Each had won a NPA Pro Card in a Super Pro Qualifier contest and some where veteran Pro competitors and some, like me, were entered in their first NPA Pro Show to validate and make permanent their Pro Status in this Federation.

The 16 outstanding athletes entered the stage and for the next 35 minutes we were put through our paces. Back and fourth, changing position, moving from the middle to the end, each time with the head judge calling poses. I had a blast. I had been practicing doing several rounds, holding my poses for several seconds each without shaking, so the rigorous pace didn't faze me. Some of my fellow Pros showed signs of tiredness as the round progressed. We all worked really hard. Then, we finally heard from the Head Judge the welcomed, "Thank you, Gentlemen, see you tonight."

My partner Michael then competed in the Novice Division, the Masters 50+ Division and the Open Heavyweight Division. He worked as hard in his three classes as I did in my Pro Class.

We finished Pre-judging at around 3 PM and had time for a late lunch before we had to return by 5:15 for the evening show, which started at 6:00.

Michael did a great Posing Routine and looked very good on stage. I performed my Posing Routine, choreographed by my friend, Russ Testo, to a very appreciative audience. I love posing and always try to bring a good routine to the stage

Results:

Michael took 4th in Novice, 2nd in Master 50+ and 1st in the Open Heavyweight Class. He wound up in the Pose down for the Overall, which was won by the Middleweight.

I probably finished about 13th, which is better than I expected as an Open Pro, but then something special happened during the Awards Ceremony. Since the promoter, Harry Silas, knew that none of the older pros, the Masters Athletes, would have any chance of placing for cash prizes, he decided to break out the Masters Pros from the Open Pros and Harry called me out of the lineup and after a special introduction to the audience, awarded me a beautiful trophy that says: 2010 Mr. NPA Pro Classic Champion, Scott "Old Navy" Hults. I was flabbergasted and thrilled by the honor.

After the Show, Michael and I went out to EAT! We ate. I don't need to go into details of our piggishness.

Early the next morning, we left Richmond and arrived in Charlotte, NC. That's when our trouble began. Our plane was a little late getting into Charlotte. Normally that wouldn't be a big problem. However, it was Race Week and Furniture Buyers Week in that city and every flight out was over booked. When we got to the gate for our flight to Birmingham, the plane had left early. The ticket agent said since we weren't in the gate area when our name was called, they gave our seats to two stand bys. They said the plane left as soon as every seat was filled. The agent offered to put us on a wait list for a flight three hours later and then, if we didn't get on, a flight two hours after that one. If we didn't get on the last flight, we would have had to stay overnight and leave the next morning.

We decided to drive home, so we went to every rental car desk and discovered that every rental agency was out of cars. So, since Mike is from the Charlotte area, he called his brother who came to the airport to pick us up and drive us to a rental agency that was a few towns away. We rented an Avis car and after visiting with Mike's mom for a few minutes, headed for Birmingham and arrived after a five and one-half hour drive.

Two tired athletes arrived home at 10 pm on Sunday night.

All-in-all, it was a great adventure.

For me, I had four goals for my Pro Show. One was to Validate the Pro Card I won last year by competing in the NPA Pro Show. I did and now hold a card that says, "NPA Pro Athlete, Indefinite Status." Two was to step onto the Pro Stage in the best shape of my life. I did. I was harder, leaner, more cut and more muscular than I have ever been. I nailed my contest prep. I paid attention to small details and my efforts showed. Three, I wanted to present a creative, well choreographed posing routine and I did. I loved doing it and the audience showed their approval. Four, I wanted to "represent" my age class by doing a great job on the Pro Stage during the competition. I believe I did "represent" and the awarding to me of the 2010 NPA Pro Classic Championship Trophy is icing on the cake.

A special thank you goes to Brian Andrews, President of AAEFX, who has sponsored me for the past two years by providing me with an outstanding line of training supplements. There is no doubt in my mind that the AAEFX Flex Wheeler Signature Series played a big part in my successful contest preparation.

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

 

[Old Navy]

Wednesday, October 20, 2010

Body Weight: 144.0 Pounds

Off Season Lean Mass Gain Regimen

My 2010 Pro Competition season ended successfully at the 2010 NPA Si-Flex Pro Classic Bodybuilding and Figure Championships last Saturday. Now it's time to end my contest prep and focus on adding some size for next year. Research says the best time for a growth spurt is right after a contest so I am upping my protein and carbs, while eating clean, and increasing my weights to grow some muscle.

Legs and Calves (I missed this workout the past two weeks)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Leg Press
3 x 8 x 270 Pounds

Hack Squat
3 x 8 x 200 Pounds

Leg Extensions
3 x 8 x 150 Pounds

Seated Leg Curls
3 x 8 x 80 Pounds

Inner Thigh
3 x 8 x 65 Pounds

Outer Thigh
3 x 8 x 65 Pounds

Seated Calf Raises
3 x 25 x 80 pounds

Standing Calf Raises
3 x 25 x Body Weight

Abdominal Crunches
200 Slow and Hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Old Navy