Training For My 1st Natural Pro Contest on May 12th, at 64
Training For My First Natural Professional Masters Contest at 64
My name is Scott "Old Navy" Hults. I am a 63 year-old retired U.S. Navy Captain. I got the nickname, "Old Navy" from my fellow gym rats while I was preparing to enter my first bodybuilding contest in 2004 at the age of 61. My training was intense. The guys would say things like, "Hey, Old Navy, slow down man, take it easy, you aren't that young anymore." What they didn’t understand was, to me, age is a statistic not a burden. Nevertheless, I like the nickname so I kept it.
In March of 2005, after training for 10 months, I entered my first competition, a non-tested NPC event. In the following 21 months I entered 15 more tested and non-tested contests, winning 32 weight, height, age class and Best Poser (3) trophies, including the 2006 FAME WNSO Men's Masters 60+ World Championship in Toronto in June, and at 63 years of age, my Masters Pro Card at the 2006 NGA National Bodybuilding & Figure World Championships in Georgia in September and a second Masters Pro Card at the 2 006 IDFA Canadian Classic II in Toronto in November 2006. Along the way, Bodybuilding.com named me “Amateur Bodybuilder of the Week” in 2005, “Over 40 Amateur Bodybuilder of the Week” in 2006 and last week, "Over 40 Amateur Bodybuilder of the Year 2006."
My first Journal, "Training for My First Body Building Competition at Age 61," chronicled my 10 months of training to enter my first contest and five other contests I entered that year, the last one in July 2005.
My second Journal, "Training for My Second Year of Competition at Age 62," covered my training and contests from December 2005 through the 2006 FAME WNSO Body Building and Fitness World Championships in June.
My third Journal, “Training For My Master Pro Card at 63,” started on June 26, 2006, as I began training to earn a Natural Pro Master Card by the end of the year. Mission Accomplished.
These Journals and my new Journal are posted on my web site: Body Building Senior.com
This is my new Journal: “Training For My First Natural Professional Masters Contest at 64”
I will be 64 when I enter my first Natural Professional Masters competition, the 2007 NGA Pro/Am in Duluth, Georgia on September 8. This is the show where I won my first Masters Pro Card. I will then continue training to enter the 2007 IDFA Canadian Classic III in Toronto six weeks later; at the same venue where I won my second Masters Pro Card this year. I also plan to do a warm up show before my first Pro event, the 2007NPC Alabama State Championship, where I will compete in the Open Men's Lightweight Class, Men's 50+ and Men's 60+ class. As a natural athlete, I placed 2nd in Men's 60+ and 2nd in Men's Open Bantam Weights in 2006 in the non-tested NPC show.
I stepped onto the stage in Toronto at the Canadian Classic II weighing 141 pounds. I entered this contest about three pounds fuller than any other contest I entered in 2006.
My goal for my first Pro Show is to compete somewhere between 150 and 155 pounds. This is the challenge. I will focus on heavy lifting with fewer reps in order to add size. Of course, I will intersperse this with endurance work and maintenance work (hardening) along the way.
So, here goes.
Monday, November 13, 2006
My training partner, Bruce, who is training to enter his first bodybuilding competition next April, and I began a four-week Escalation Density Training (EDT) with HITT Cardio plan. Sean “Sully” Sullivan, from Cape Cod, Massachusetts, developed this excellent program. He is my “Distance Training” Coach.
Escalation Density Training (EDT) with HITT Cardio
A Four-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Procedure
Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.
Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
You train four days per week using a three way split and rotate in order.
Example:
Day #1 workout A
Day #2 workout B
Day #3 workout C
Day #4 workout A
The following week start where you left off with workout B and repeat the cycle:
Day #1 workout B
Day #2 workout C
Day #3 workout A
Day # 4 workout B
Workout A: Chest & Back
First 15-minute time limit
A1- Incline press
A2- Medium grip pull down
(5-minute rest)
Second 15-minute time limit
B1- Dips
B2- Cable rows
(5-minute rest)
Third 15-minute time limit
C1- Hammer Machine Incline
C2- Hammer Machine rows
(5-minute rest)
Workout B: Legs
First 15-minutes time limit
A1- Leg Press
A2- Leg Curl
(5-minutes rest)
Second 15-minutes time limit
B1- Leg Extensions
B2- Seated Leg curls
(5-minutes rest)
Third 15-minutes time limit
C1-Seated calve raises
C2- Standing calve raises
(5-minutes rest)
Workout C: Arms and Delts
First 15-minutes time limit
A1- Incline dumb bell curls
A2- Seated shoulder extensions
(5-minutes rest)
Second 15-minute time limit
B1- Preacher curls
B2- Press downs
(5-minutes rest)
Third 15-minutes time limit
C1- Lateral Raise
C2- Bent Lateral Raise
(5-minuetes rest)
Do cardio five days per week.
On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes. On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.
Advanced HITT Cardio Workout
Begin each cardio session with a five minute warm-up
After the warm-up do the following:
20 seconds sprint and 40 seconds at a reduced level – five intervals
Use 9 – 12% incline @ 9-12 mph
Add one minute (20/40) per week until you reach 10 intervals
After the sprints, do 25 minutes on a different machine (do 15 minutes on workout days)
Diet: two low carb days and one refeed day.
Pre workout days and pre cardio days, take two scoops of Glutamine
Optional Meal Replacement: 2 scoops of a whey protein shake
Low Carb Meals: Two Days Of This Plan
Meal 1: 6 egg whites with 1 yolk, two scoops of a whey protein shake + ½ grapefruit
Meal 2: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 3: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 4: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 5: 6oz turkey/chicken + 3 cups lettuce
Refeed Meals: One Day of This Plan (then go back to Low Carb Meals)
Meal 1: 6 egg whites with 1 yolk, two scoops of a whey protein shake + ½ grapefruit
Meal 2: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 3: 6oz turkey/chicken + 3 cups vegetables
Meal 4: 6oz turkey/chicken + 3 cup vegetables
Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup vegetables
Today, Bruce and I did workout “A”, Chest and Back. We have added a new wrinkle to our training. Each rep of each set is squeezed and held at the “top” for one or two seconds, than lowered slowly. This adds to the intensity of the set. For the next four weeks, we are going heavy and hard. We want to fail at the end of each set. This is a period of growth for the two of us.
I have added two new supplements to my regimen: Muscletech’s Leukic as a pre-workout supplement and Anator P70 as my post workout shake. I will also add a Beverly Mass Maker shake to my daily diet during this lean mass gain period.
My contest weight on stage at my last show (11/4) was 141. I began today at 148 after a week of “eating.” It’s amazing how quickly you can add weight when you eat the “wrong” food. I finished the last of the bread pudding last evening.
Training For My First Natural Professional Masters Contest at 64
My name is Scott "Old Navy" Hults. I am a 63 year-old retired U.S. Navy Captain. I got the nickname, "Old Navy" from my fellow gym rats while I was preparing to enter my first bodybuilding contest in 2004 at the age of 61. My training was intense. The guys would say things like, "Hey, Old Navy, slow down man, take it easy, you aren't that young anymore." What they didn’t understand was, to me, age is a statistic not a burden. Nevertheless, I like the nickname so I kept it.
In March of 2005, after training for 10 months, I entered my first competition, a non-tested NPC event. In the following 21 months I entered 15 more tested and non-tested contests, winning 32 weight, height, age class and Best Poser (3) trophies, including the 2006 FAME WNSO Men's Masters 60+ World Championship in Toronto in June, and at 63 years of age, my Masters Pro Card at the 2006 NGA National Bodybuilding & Figure World Championships in Georgia in September and a second Masters Pro Card at the 2 006 IDFA Canadian Classic II in Toronto in November 2006. Along the way, Bodybuilding.com named me “Amateur Bodybuilder of the Week” in 2005, “Over 40 Amateur Bodybuilder of the Week” in 2006 and last week, "Over 40 Amateur Bodybuilder of the Year 2006."
My first Journal, "Training for My First Body Building Competition at Age 61," chronicled my 10 months of training to enter my first contest and five other contests I entered that year, the last one in July 2005.
My second Journal, "Training for My Second Year of Competition at Age 62," covered my training and contests from December 2005 through the 2006 FAME WNSO Body Building and Fitness World Championships in June.
My third Journal, “Training For My Master Pro Card at 63,” started on June 26, 2006, as I began training to earn a Natural Pro Master Card by the end of the year. Mission Accomplished.
These Journals and my new Journal are posted on my web site: Body Building Senior.com
This is my new Journal: “Training For My First Natural Professional Masters Contest at 64”
I will be 64 when I enter my first Natural Professional Masters competition, the 2007 NGA Pro/Am in Duluth, Georgia on September 8. This is the show where I won my first Masters Pro Card. I will then continue training to enter the 2007 IDFA Canadian Classic III in Toronto six weeks later; at the same venue where I won my second Masters Pro Card this year. I also plan to do a warm up show before my first Pro event, the 2007NPC Alabama State Championship, where I will compete in the Open Men's Lightweight Class, Men's 50+ and Men's 60+ class. As a natural athlete, I placed 2nd in Men's 60+ and 2nd in Men's Open Bantam Weights in 2006 in the non-tested NPC show.
I stepped onto the stage in Toronto at the Canadian Classic II weighing 141 pounds. I entered this contest about three pounds fuller than any other contest I entered in 2006.
My goal for my first Pro Show is to compete somewhere between 150 and 155 pounds. This is the challenge. I will focus on heavy lifting with fewer reps in order to add size. Of course, I will intersperse this with endurance work and maintenance work (hardening) along the way.
So, here goes.
Monday, November 13, 2006
My training partner, Bruce, who is training to enter his first bodybuilding competition next April, and I began a four-week Escalation Density Training (EDT) with HITT Cardio plan. Sean “Sully” Sullivan, from Cape Cod, Massachusetts, developed this excellent program. He is my “Distance Training” Coach.
Escalation Density Training (EDT) with HITT Cardio
A Four-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Procedure
Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.
Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
You train four days per week using a three way split and rotate in order.
Example:
Day #1 workout A
Day #2 workout B
Day #3 workout C
Day #4 workout A
The following week start where you left off with workout B and repeat the cycle:
Day #1 workout B
Day #2 workout C
Day #3 workout A
Day # 4 workout B
Workout A: Chest & Back
First 15-minute time limit
A1- Incline press
A2- Medium grip pull down
(5-minute rest)
Second 15-minute time limit
B1- Dips
B2- Cable rows
(5-minute rest)
Third 15-minute time limit
C1- Hammer Machine Incline
C2- Hammer Machine rows
(5-minute rest)
Workout B: Legs
First 15-minutes time limit
A1- Leg Press
A2- Leg Curl
(5-minutes rest)
Second 15-minutes time limit
B1- Leg Extensions
B2- Seated Leg curls
(5-minutes rest)
Third 15-minutes time limit
C1-Seated calve raises
C2- Standing calve raises
(5-minutes rest)
Workout C: Arms and Delts
First 15-minutes time limit
A1- Incline dumb bell curls
A2- Seated shoulder extensions
(5-minutes rest)
Second 15-minute time limit
B1- Preacher curls
B2- Press downs
(5-minutes rest)
Third 15-minutes time limit
C1- Lateral Raise
C2- Bent Lateral Raise
(5-minuetes rest)
Do cardio five days per week.
On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes. On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.
Advanced HITT Cardio Workout
Begin each cardio session with a five minute warm-up
After the warm-up do the following:
20 seconds sprint and 40 seconds at a reduced level – five intervals
Use 9 – 12% incline @ 9-12 mph
Add one minute (20/40) per week until you reach 10 intervals
After the sprints, do 25 minutes on a different machine (do 15 minutes on workout days)
Diet: two low carb days and one refeed day.
Pre workout days and pre cardio days, take two scoops of Glutamine
Optional Meal Replacement: 2 scoops of a whey protein shake
Low Carb Meals: Two Days Of This Plan
Meal 1: 6 egg whites with 1 yolk, two scoops of a whey protein shake + ½ grapefruit
Meal 2: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 3: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 4: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 5: 6oz turkey/chicken + 3 cups lettuce
Refeed Meals: One Day of This Plan (then go back to Low Carb Meals)
Meal 1: 6 egg whites with 1 yolk, two scoops of a whey protein shake + ½ grapefruit
Meal 2: 6oz turkey/fish/chicken + 3 cups vegetables
Meal 3: 6oz turkey/chicken + 3 cups vegetables
Meal 4: 6oz turkey/chicken + 3 cup vegetables
Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup vegetables
Today, Bruce and I did workout “A”, Chest and Back. We have added a new wrinkle to our training. Each rep of each set is squeezed and held at the “top” for one or two seconds, than lowered slowly. This adds to the intensity of the set. For the next four weeks, we are going heavy and hard. We want to fail at the end of each set. This is a period of growth for the two of us.
I have added two new supplements to my regimen: Muscletech’s Leukic as a pre-workout supplement and Anator P70 as my post workout shake. I will also add a Beverly Mass Maker shake to my daily diet during this lean mass gain period.
My contest weight on stage at my last show (11/4) was 141. I began today at 148 after a week of “eating.” It’s amazing how quickly you can add weight when you eat the “wrong” food. I finished the last of the bread pudding last evening.
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