[Old Navy]

Friday, October 19, 2007 - Two Weeks Until My Final Pro Show of the Year

Weight: 149.2

We focused on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. We combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun.

Hammer Strength
Iso-Lateral Wide Chest Press
4 x 5 - 240 pounds
Dips 3 x 10

Iso-Lateral Super Incline Press
4 x 5 - 160 pounds
Dips 3 x 10

Iso-Lateral Bench Press
4 x 5 - 150 pounds
Dips 3 x 10

Peck Fly Machine
4 x 5 - 75 pounds
Dips 3 x 10

Triceps Pushdown
4 x 5 - 75 pounds
Dips 3 x 10

Decline Barbell Skull Crushers
4 x 5 - 60 pound barbell
Dips 3 x 10

Doing 180 full dips added intensity to the workout.

Cardio - 30-minutes on the tread mill, 5% elevation, 5 mph speed.

[Old Navy]

These shots were taken on Saturday, October 20th, two weeks out from my next contest, the 2007 FAME US & North American Championships in Miami, Florida on November 3rd. My weight in these shots is 150.0 pounds, about the same weight I was at my last show on September 8th. I am entered in the Men's Master Pro 55+ Class.

[Old Navy]

Friday and Saturday, October 19-20, 2007 - Atlanta

I drove from Birmingham, Alabama to Atlanta, Georgia on Friday afternoon. After spending a pleasant evening with a fellow competitor and friend, Melt Harrell, I arrived the next morning at Atlanta Fitness, an old-school, spartan gym located in Tucker, Georgia, a suburb of Atlanta, to meet with Alan Bailey, a natural Pro bodybuilder and outstanding poser.

Alan owns "Muscle Elements" (born2train@hotmail.com) and in addition to being a world-class bodybuilder, he trains men and women for their competitions. I asked Alan to help me with my posing for my next contest in two weeks. We worked on transitions, positions and timing. After our two-hour session, I was very tired and very happy. I will present better at the FAME North American Championships in Miami on November 3rd, thanks to Mr. Bailey.

Monday, October 22, 2007 - 12 Days Until My Final Pro Show of the Year

Weight: 149.2 pounds

Legs, Calves and Cardio

Rack Squats
4 x 8 - 225 pounds

Leg Extensions
4 x 8 - 170 pounds

Hamstring Curls
4 x 8 - 140 pounds - negative pressure

Walking Lunges
2 x 25 steps - carrying 30 pound dumb bells

Seated Calves Press
3 x 25 - 175 pounds

Standing Calves Press
3 x 25 - body weight

Stationary Bike
25 minutes - 85 rpm, 8-12 level

It was a great way to start the week.

[Old Navy]

Tuesday, October 23, 2007 - 11 More Days!

Weight: 148.2 pounds

Abs and Cardio

Hanging Leg Lifts
8 x 25 - 200 reps

Slant Board
2 x 25 Crunches - 50 reps
1 x 25 Sit Ups - 25 reps
1 x 50 Crunches/Sit Ups - 50 reps

Ball
2 x 50 Crunches - 100 reps

Skip Rope
1 x 300 - 300 reps

We did a total of 725 reps. Sweet

Cardio
25 minutes of tread mill, 12 degree angle, 4.0 speed.

A good session. Fun stuff.

[Old Navy]

Wednesday, October 24, 2007 - 10 Days!

Weight: 147.0 pounds

I didn't even say, "Good Morning," to my training partner. I just said, "Lets get to work!" And we did. We combined push ups, pull ups or dips with each exercise. His comment at the end of the session, "That was a great workout." It was.

Lat Pull Downs
3 x 5 - 150 pounds
Push Ups
3 x 10

Seated Cable Rows
8 x 8 - 110 pounds
Push Ups
8 x 10

Incline Barbell Press
3 x 5 - 150 pounds
Dips
3 x 10

Dumb Bell Bench Press
8 x 8 - 50 pound dumb bells
Dips
8 x 10

Lateral Raise
2 x 5 - 25 pound dumb bells
Pull Ups
2 x 10

Dumb Bell Shrugs
4 x 8 - 65 pound dumb bells
Push Ups
4 x 10

Biceps Curls
2 x 5 - 35 pound dumb bells

Machine Preacher Curls
4 x 8 - 100 pounds

Triceps Press Down
2 x 5 - 65 pounds
Push Ups
2 x 10

In addition to the weight training, we did 170 push ups, 110 dips and 20 pull ups. Sweet.

[Old Navy]

Thursday, October 25, 2007 - Nine Days!

Weight 146.6 (Perfect. I will carb up next week to 150.0)

Abs and Cardio

Hanging Leg Lifts
4 x 25

Pull Ups
5 x 10 (Wide, narrow and hammer grip)

Slant Board Crunches
1 x 25 - Tossing a 6 pound ball
1 x 25 - Tossing an 8 pound ball

Weighted Machine Crunches
2 x 25 (Two machines)

Cable Rope Pull Down Kneeling Crunches
2 x 25 - 50 pounds

Skip Rope
1 x 200 Speed skips

HITT Cardio
25 minutes - Five speed splits, 12 degree incline, speed 10

Great Workout. Tomorrow I'll do a final Legs workout before my contest on November 3rd.

[Old Navy]

Friday, October 26, 2007 - One Week!

Weight: 147.0

Legs and Calves

Smith Machine Squats
1 x 5 - 275 pounds
1 x 5 - 275 pounds
1 x 5 - 300 pounds - Personal Best

Leg Press
4 x 8 - 250 pounds

Leg Extensions
4 x 8 - 150 pounds

Hamstring Curls
4 x 8 - 100 pounds

Donkey Press Calves Raises
3 x 25 - 250 pounds

Standing Calves Raises
3 x 25 - Body weight

Cardio
20 minutes on the tread mill with moderate speed and moderate elevation.

This was my last Legs workout before my contest in one week. I will return to the gym tomorrow to do 60-minutes of cardio. Next week, I'll train on Monday, Tuesday and Wednesday only.

[Old Navy]

Monday, October 29, 2007 - Five More Days!

Yesterday, friend and fellow pro competitor Dr, Brian Cressman, M.D., came over with his wife for a practice posing session. While Brian and I went through our symmetry and mandatory rounds, his wife video taped us so we could watch afterwards and critique our posing style and form. This was fun and a good way to prepare for Saturday's competition. Brian will compete in the Men's Master Pro 40-55 class and I am entered in the Men's Master Pro 55+ class.

Weight: 145.8

Chest and Triceps

Dumb Bell Flat Bench Press
1 x 6 - 55 pound dumb bells
1 x 6 - 60 pound dumb bells
1 x 6 - 65 pound dumb bells
1 x 6 - 75 pound dumb bells
Dips
4 x 10

Dumb Bell Incline Bench Press
1 x 6 - 50 pound dumb bells
1 x 6 - 55 pound dumb bells
2 x 6 - 60 pound dumb bells
Dips
4 x 10

Dumb Bell Decline Bench Press (Press - Flies Combo Sets)
4 x 6 - 35 pound dumb bells
Dips
4 x 10

Angle Bar Triceps Push Downs
1 x 6 - 60 pounds
1 x 6 - 65 pounds
1 x 6 - 70 pounds
1 x 6 - 75 pounds
Push Ups
4 x 10

Rope Triceps Pull Downs
4 x 6 - 60 pounds
Push Ups
4 x 10

Cardio
20 minutes, moderate speed, moderate elevation tread mill

Posing Practice
2 rounds of symmetry and mandatory poses

I'm feeling great. I'm upbeat and focused. I've cut carbs and will load them later in the week. Water and salt are high. I'm in the zone. I'm confident I will be my best ever for this one.

[Old Navy]

Tuesday, October 30, 2007 - Four More Days!

Weight: 145.2 pounds

Today my training partner and I focused on abs and cardio. We did 100 hanging leg lifts, 50 pull ups, 50 slant board crunches and 50 sit ups (no foot support). We also did 30 minutes of moderate speed, moderate elevation tread mill. While he did 200 skip ropes, I did some leg flexes and poses.

After the workout, I did a full body shave and exfoliation. I use Dream Tan's Body Exfoliator. It's a good product. I will have my first professional spray tan applied after work today and a second coat tomorrow. I leave for Miami at 7:00 AM on Thursday. I was asked to arrive a day early to help set up the inaugural Master Pro competitions.

[Old Navy]

Wednesday, October 31, 2007 - Three More Days!

Weight: 145.6

Winding down from my contest prep, we spent the morning on circuit training. We did low weight, high reps exercises to bring on a pump. My training partner continued his workout doing cardio and I went to the aerobics studio to work on my posing. I leave for Miami at 7:00 AM tomorrow. I will carb load on Thursday and Friday, cut water on Friday evening and after a hearty breakfast on Saturday morning, I'll step up to face the other Men's Masters 55+ Pros. Rock and Roll!

[Old Navy]

Monday, November 5, 2007 - Mission Accomplished

2007 FAME North American Championships, Miami, Florida, November 3
Results: Grand Master Pro Division – Champion

Contest Photos: Please visit my web site Body Building Senior Photo Gallery 2007 for all of the show photos from my contest year. Stage and casual photos from the FAME North American Championships will be posted this week.

This is the final post to my journal covering my third year of competitive bodybuilding. And, what an interesting and exciting year it was.

In 2005, my first year, I competed in six bodybuilding competitions, winning several trophies, while learning a great deal about our sport.

Last year, I upped the number of contests to 10 and managed to win several more trophies and two Master Pro Cards in natural bodybuilding federations (NGA - USA and IDFA - Canada).

This year, I was involved in 12 shows as a competitor, judge and guest poser. I was awarded my third Pro Card (WNSO-FAME) and completed the NGA Personal Trainer Certification course, which added to the Personal Trainer Certification I already hold from the National Federation of Professional Trainers (NFPT).

I also competed in my first Pro Shows this year, two with the NGA and one with WNSO-FAME.

I was sponsored and supported in 2007 by UPS Labs, Maximum Nutrition and SomaLife, makers of the supplement, gHPSport. Thank you Sponsors.

I also owe big thanks to Sean “Sully” Sullivan and Tommy Jeffers (Sporto), who helped me with my training and 2007 NABBA National Champion, Eric Brugh, who helped me with my contest diet and nutrition.

Here is my contest record for 2007:

2007 FAME North American Championships, Miami, Florida, November 3
Grand Master Pro Division - First

2007 NGA Magic City Night of Champions, Nashville, Tennessee, September 15
Contest Judge
Guest Poser

2007 NGA Pro Am World Cup, Duluth, Georgia, September 8
Grand Master Pro - Third

2007 NPC Alabama State Championships, Birmingham, Alabama, August 18
2007 Mr. Alabama Grand Masters Champion
Open Men’s Lightweight - Fourth

2007 NPA Nationals and NPA Masters Universe, Ft. Lee, VA, June 30
Grand Masters – First (Tie)
Open Men’s Lightweight – Sixth
Best Poser

2007 WNSO FAME Canadian National Championships, Toronto, Canada, June 9
Guest Poser for the Amateur and Pro Divisions
Awarded the first WNSO Master Pro Card

2007 NGA Olympic Gold Junior Pro Championship, Salt Lake City, Utah, May 12
Open Pro -Third

2007 NGA Mountain States Regional Championship, Salt Lake City, Utah,
May 12
Guest Poser

2007 SNBF FAME Capital Classic, Montgomery, Alabama, May 19
Contest Judge

2007 NPC Vulcan Classic, Birmingham, Alabama, May 5
Grand Master - First
Open Men’s Lightweight – Second

2007 OCB Spirit of America, Cape Cod, Massachusetts, April 21
Contest Judge

2007 FAME SNBF Georgia Open, Marietta, Georgia, April 7
Contest Judge

My third season now completed, I will take a short break…a very short break, and soon I’ll begin training for my first Pro Show of 2008, the FAME Nationals and International Pro Championships in Toronto, Canada, May 30-June1.

Look for my new journal here, titled, “Fourth Year Student – My Senior Year” that will take me through the 2008 season, when I turn 65 and become eligible for Medicare!

Thank you for your interest and support. Train Hard. Train Natural.

Scott “Old Navy"