Training For My First Natural Pro Masters Contest at 64

Monday, July 16, 2007, 33 Days Until My Next Contest

Weight 158.9

Today, Eric, my training partner, and I continued 8 x 8 Training.

Upper Body

A-1 Machine Lat pull down 3 x 5 - 150 pounds
Rest 60 seconds between sets

A-2 Seated Cable Row 8 x 8 - 110 pounds
Rest 15 seconds between sets

B-1 Incline Bench Press 3 x 5 - 130 pounds
Rest 60 seconds between sets

B-2 Dumbbell Bench Press 8 x 8 - 55 pounds
Rest 15 seconds between sets

C-1 Lateral raise 2 x 5 - 20 pound dumbbells
Rest 60 seconds between sets

C-2 Flat Bench Dumbbell Flies 4 x 8 - 35 pounds
Rest 15 seconds between sets

D-1 Standing Biceps Curls 2 x 5 - 35 pound dumbbells
Rest 60 seconds between sets

D-2 Preacher Curls 4 x 8 - 70 pounds
Rest 15 seconds between sets

E-1 Cable Press down 2 x 5 - 70 pounds
Rest 60 seconds between sets

E-2 Seated Extensions 4 x 8 - 50 pound dumbbell
Rest 15 seconds between sets

We also included 4 sets of 10 reps of pull ups and a 20-minute cardio session. This is a great training regimen.
 
Tuesday, July 17, 2007 - 32 Days Until My Next Contest

Weight - 159.4 Target Contest Weight - 154.25 (Light Weight)

Today we had an incredible legs and calves workout. My energy level was sky high. I lifted more today than I have in a long time. I was pumped and focused.

8 x 8 Training - Legs and Calves

A-1 Smith Machine Squats 3 x 5 – 270 pounds + the bar
Rest 60 seconds between sets

A-2 Leg Press 8 x 12 – 270 pounds + the sled
Rest 15 seconds between sets

B-1 Leg Extensions 8 x 12 – 100 pounds
Rest 15 seconds between sets

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

C-1 Hip Adductors 4 x 12 – 225 pounds
Rest 15 seconds between sets

C-2 Hip Abductors 4 x 12 – 225 pounds
Rest 15 seconds between sets

D-1 Donkey Press Calve Raises 3 x 25 – 270 pounds + the sled
Rest 15 seconds between sets

D-2 Standing Calve Raises 3 x 25
Rest 15 seconds between sets

We ended the session with 50 slant board crunches.
 
Wednesday, July 18, 2007 - One Month Until My Weigh In For My Next Contest

Body Weight: 158.2 (72 Kg)


Today was a non-weight training day and we focused on abs, push ups and cardio.

We did five sets of 10 reps of wide grip, medium grip and hammer grip pull ups. Each pull up was full up, hold a second and full down. Fun.

We did four sets of 25 reps of hanging leg lifts. For two of the sets, we held a 5 pound weight between our feet.

We did five sets of 10 push ups. Each push up was slow, full, with a complete up and down motion.

We did a HITT cardio session with 10 degree elevation and five 10 mph 20-second speed splits with 40-seconds of rest between each split. Including the speed splits, the cardio session lasted 25 minutes.

This was a great heart rate workout.
 
Thursday, July 19, 2007 - Four Weeks Until My Next Contest

Body Weight: 159.4 Pounds (72.45 Kgs) - Target Weight - 150.0 Pounds (68.18 Kgs)

We continued 8 x 8 training. We are now one full week into this training plan.

Upper Body

A-1 Cable Lat pull down 8 x 8 - 4 x 140 pounds and 4 x 120 pounds
Rest 15 seconds between sets

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

B-1 Incline Dumb Bell Press 8 x 8 - 4 x 55 pounds and 4 x 50 pounds
Rest 15 seconds between sets

B-2 Flat Bench Press 3 x 5 - 160 pounds
Rest 60 seconds between sets

C-1 Bent Over Seated Lateral Raise 4 x 8 - 20 pounds
Rest 15 seconds between sets

C-2 Incline Dumbbell Flies 2 x 5 - 40 pounds
Rest 60 seconds between sets

D-1 Biceps Curls 2 x 21's - 20 pounds
Rest 15 seconds between sets

D-2 Preacher Curls 2 x 5 - 115 pounds
Rest 60 seconds between sets

E-1 Rope Pull Downs 4 x 8 - 50 pounds
Rest 15 seconds between sets

E-2 Decline Skull Crushers 2 x 5 - 70 pounds
Rest 60 seconds between sets

Eric went to the locker room and I stayed to complete a 20 minute moderate speed tread mill session.
 
Friday, July 20, 2007, 29 Days Until My Next Contest

Weight: 159.2 ( 72.36 Kgs) - Target 150.0 (68.18 Kgs)

Today we completed our first of five-weeks of 8 x 8's Training

Legs and Calves

A-1 Free Standing Squats 8 x 12 - 190 pounds
Rest 15 seconds between sets

A-2 Hack Leg Press 3 x 5 - 270 pounds
Rest 60 seconds between sets

B-1 Leg Extensions 8 x 12 - 150 pounds
Rest 15 seconds between sets

B-2 Leg Curls 8 x 12 - 110 pounds
Rest 15 seconds between sets

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

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

We ended our workout with 75 standing calve raises, 75 machine abs crunches and a 20-minute session of elevated, moderate speed Cardio. This was a good week of training.
 
Monday, July 23, 2007 - 26 Days Until My Next Contest

Weight 157.4 lbs. (71.55 kgs.) - Target Weight 150.0 lbs. (68.18 kgs.)

Today we did Elite 8 x 8 training. Each chest and triceps exercise was combined with dips.

Chest & Triceps

A-1 Hammer Strength Iso Lateral Wide Chest Press 3 x 8 - 230 pounds
A-2 Dips 3 x 8

B-1 Hammer Strength Iso Lateral Super Incline Press 3 x 8 - 140 pounds
B-2 Dips 3 x 8

C-1 Hammer Strength Iso Lateral Bench Press 3 x 8 - 140 pounds
C-2 Dips 3 x 8

D-1 Life Fitness Pectoral Fly's 3 x 8 - 150 pounds
D-2 Dips 3 x 8

E-1 Life Fitness Triceps Extensions 3 x 8 - 100 pounds
E-2 Dips 3 x 8

F-1 Life Fitness Triceps Presses 3 x 8 - 175 pounds
F-2 Dips 3 x 8

We ended the workout with Slant Board Crunches 2 x 50 and 20 minutes of Stationary Bike with moderate speed and moderate tension. This was a ball-busting workout. Whooooot!
 
Tuesday, July 24, 2007 - 25 Days Until My Next Contest

Weight - 158.6 lbs. (72.09 kgs.) Target Contest Weight - 150.0 (68.18 kgs.)

Today we did an elite 8 x 8 legs and calves workout with weighted sissy squats between each set.

Elite 8 x 8 Training - Legs and Calves

A-1 Life Fitness Seated Leg Press 3 x 8 - 250 pounds
A-2 Weighted Sissy Squats 3 x 8 - 70 pounds

B-1 Life Fitness Leg Extensions 3 x 8 - 165 pounds
B-2 Weighted Sissy Squats 3 x 8 - 70 pounds

C-1 Life Fitness Leg Curls 3 x 8 - 125 pounds
C-2 Weighted Sissy Squats 3 x 8 - 70 pounds

D-1 Hip Adductors 3 x 8 – 250 pounds
D-2 Weighted Sissy Squats 3 x 8 - 70 pounds

E-1 Hip Abductors 3 x 8 – 300 pounds
E-2 Weighted Sissy Squats 3 x 8 - 70 pounds

F-1 Seated Calve Raises 3 x 25 - 200 pounds
F-2 Squat Thrusts 3 x 25

G-1 Standing Calve Raises 3 x 25
G-2 Squat Thrusts 3 x 25

We ended this excellent training session with Weighted Crunches 1 x 50 - 100 pounds.
 
Wednesday, July 25, 2007 - 24 Days Until My Last Amateur Contest.

Weight: 157.8 lbs. (71.73 kgs.) - Target: 150.0 lbs. (68.18 kgs.)

Today was our once-a-week non-weight training day and we focused on strength and endurance exercises and cardio.

Weighted Pull Ups - 6 sets of 5 reps with a 25 pound plate strapped around our waist. We used wide, narrow and hammer grip.

Push Ups - 5 sets of 10 reps. We did slow push ups with wide, narrow and normal hand position. Three of the sets were done with our feet elevated on a bench.

Weighted Hanging Leg Lifts - 4 sets of 25 reps, holding a 10 pound dumb bell between our feet.

Weighted crunches - 4 sets of 25 reps on a slant board.

Cardio - 20 minutes of 10 degree elevated, moderate speed tread mill. This workout was fun.
 
Thursday, July 26 - Tuesday, July 31. Sunset Beach (Orange County), California

My wife and I are in California for six days to visit my daughter, who turned 21 on the 23rd of July. She is a student at Orange Coast College here and will transfer to the University of California at Irvine soon.

I am about three week out from my next contest, the 2007 NPC Alabama State Championships in Birmingham, so I brought my contest prep mode with me to California. It's a little tough, though, when you wake up in the morning at the hotel and pull back the drapes and look out at the Pacific Ocean. Cool.

Nevertheless, I went to the 24 Hour Fitness center in Huntington, Beach, introduced myself to the manager, showed him my Pro Card and Personal Trainer certification and he immediately gave me a free week's membership so I could train at his facility. Sweet. In return, I am giving the club a plug: [email protected], a great place to train.

Thursday was a travel day, so I didn't work out. Today I did legs and calves. Tomorrow, I will drive to Torrance in Los Angeles County and meet up with one of my Distance Personal Training client-athletes to work out together at Gold's Gym. I will train at 24 Hour Fitness on Sunday and Monday. Tuesday we fly home.

Unless something unusual occurs, this will be my last journal entry until I return from vacation.
 
Monday, July 30, 2007, Sunset Beach, California - 19 Days Until My Next Contest

Body Weight - 155.0 Target Weight - 150.0

I trained today at 24 Hour Fitness with my one-week courtesy membership. I did a strong chest and triceps workout.

Incline Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells
3 x 10 Dips

Flat Bench Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells
3 x 10 Dips

Decline Bench Dumb Bell Flies - 3 x 10 - 35 pound Dumb Bells
3 x 10 Dips

Rope Pull Downs - 3 x 10 - 70 pounds
3 x 10 Dips

Cable Push Downs - 3 x 10 - 100 pounds
3 x 10 Dips

Slant Board Crunches - 4 x 25

20 minutes of moderate speed, elevated tread mill.

I will return to Birmingham tomorrow and meet my training partner at my gym on Wednesday.
 
Wednesday, August 1, 2007 - 17 Days Until My Last Amateur Contest.

Weight: 154.6 lbs. (70.27 kgs.) - Target: 150.0 lbs. (68.18 kgs.)

Today was our once-a-week non-weight training day and we focused on strength and endurance exercises and cardio.

Pull Ups - 5 sets of 10 reps. We used wide, narrow and hammer grip.

Hanging Leg Lifts - 4 sets of 25 reps.

Crunches - 4 sets of 25 reps on a slant board.

Sit Ups - 2 sets of 25 reps (freestyle, without locking the feet)

Skip Rope - 2 sets of 100 skips

Cardio - 20 minutes of 10 degree elevated, moderate speed tread mill. This workout was fun.
 
Thursday, August 2, 2007, 16 Days Until My Final Amateur Contest

Weight: 153.2 lbs. (69.64 kgs.) I have officially made the NPC Open Men's Lightweight Class.

Today, Eric, my training partner, and I continued 8 X 8 training, with added combination sets of pushups.

Shoulders, Back and Biceps

Epic Strength Lat High Row - 3 x 8 - 140 pounds
Push Ups - 3 x 8

Life Fitness Seated Row - 3 x 8 - 145 pounds
Push Ups - 3 x 8

Epic Strength Shoulder Press - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Life Fitness Lateral Raise - 3 x 8 - 50 pounds
Push Ups - 3 x 8

Life Fitness Rear Deltoid Fly - 3 x 8 - 115 pounds
Push Ups - 3 x 8

Epic Strength Biceps Curl - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Life Fitness Biceps Curl - 3 x 8 - 95 pounds
Push Ups - 3 x 8

15 minutes of flat, moderate speed tread mill

I am still suffering from a bit of jet lag from my California trip. I was beat after this workout.
 
Monday, August 6, 2007, 12 Days Until My Final Amateur Contest

My wife and I helped our daughter change apartments at her college, so I couldn't train on Friday. I went to the gym on Saturday to do legs, calves, abs and tread mill. Over the weekend, I practiced my individual posing routine and posing rounds.

Weight: 148.4 pounds (67.45 kgs.) - Target Weight 150.0 pounds (68.18 kgs.)

With less than two weeks to go, I have gone below my desired contest weight. I will carb load when the time comes, to fill my muscle bellies and bring myself on stage at 150.0 pounds.

Today my training partner and I had a good chest and triceps workout.

Incline Dumb Bell Press - 3 x 8 - 55 pound dumb bells
Dips 3 x 8

Flat Bench Dumb Bell Press - 3 x 8 - 65 pound dumb bells
Dips 3 x 8

Decline Bench Dumb Bell Press - 3 x 8 - 60 pound dumb bells
Dips 3 x 8

Pec Deck - 3 x 8 - 150 pounds
Dips 3 x 8

Triceps Skull Crushers - 3 x 8 - 60 pound bar bell
Dips 3 x 8

Triceps Cable Push Downs - 3 x 8 - 65 pounds
Dips 3 x 8

Machine Crunches - 2 x 25 - 75 pounds

Tread Mill - 20 minutes at an elevated, moderate speed

We enjoyed this training session
 
Tuesday, August 7, 2007, 11 Days Until My Last Amateur Contest

Weight: 149.4 pounds (67.91 kgs.) Target Weight: 150.0 pounds (68.18 kgs.)

After a re feed day of 228 grams of protein and 200 grams of carbs, I added back a pound of weight from Sunday, a low carbs diet day. This morning I looked hard, lean, vascular and full. It's coming together nicely.

Legs and Calves Training

Seated Leg Presses - 3 x 8 - 270 pounds plus the weight of the sled

Smith Machine Lunges - 3 x 16 - 160 pounds

Cable Hamstring Stretches - 3 x 8 - 100 pounds

Rumanian Dead Lifts - 3 x 8 - 150 pounds

Extensions - 3 x 8 - 150 pounds

Leg Curls - 3 x 8 - 125 pounds

Seated Calve Raises 3 x 25 - 150 pounds

Standing Calve Raises 3 x 25 - body weight

This was my last legs workout before my competition. I will do quads and ham flexes and stretches throughout next week, but no weight lifting.
 
Wednesday, August 8, 2007, 10 Days Until My Next Contest.

Weight: 148.0 pounds Target Weight: 150.0

I have gone below my contest target weight in order to bring myself up to the desired weight with a Saturday morning carb load. Doing it this way will help fill out my muscle bellies and I will show hard and lean on stage at prejudging. That's the plan, in any event.

Today was dedicated to body weight exercises and cardio.

Weighted Pull Ups - 5 x 10 with a 10 pound dumb bell held between the feet. We did wide, narrow and hammer grip sets.

Hanging Leg Lifts - 4 x 25. We did extended leg curl ups and side curls in each set.

Slant Board Crunches - 2 x 25. We did these with a 6 pound ball which was thrown back and forth as we did each rep.

Machine Crunches - 2 x 25 - 70 pounds

Tread Mill - 20 minutes of 10 degree elevated at 4.0 mph speed.

We enjoyed the break from weight training, but we still were beat after this session.
 
Thursday, August 9, 2007, 8 Days Until My Weigh-In.

Weight: 147.4 pounds Target: 150.0 pounds

Today I had my final 8 x 8 workout. Tomorrow, my training partner will do legs and calves, while I practice pose and do abs and cardio. I don't do any heavy legs work a week before a contest. On Monday, we will begin a week of circuit training, using light weights and lots of reps to "pump up" and harden before my contest on Saturday. I will also increase my posing practice and cardio. My training partner will go along for the ride.

Shoulders, Back and Biceps Training

Smith Machine Military Press - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Smith Machine Shoulder Raises - 3 x 8 - 100 pounds
Push Ups - 3 x 8

Dumb Bell Shrugs - 3 x 16 - 60 pound dumb bells
Push Ups - 3 x 8

Hammer Strength Iso-Lateral Rows - 3 x 8 - 200 pounds
Push Ups - 3 x 8

Dumb Bell Curls - 3 x 8 - 25 pounds (standing and incline)
Push Ups - 3 x 8

Bar Bell Curls (I Go, You Go) - 10 x 5 - 50 pounds (10 sets of 5 reps, back and forth)
Push Ups - 1 x 10

Pull Up Curls - 3 x 8 - Palms facing towards you for the curl
Push Ups - 3 x 8

Tread Mill - 20 minutes of flat, moderate speed (3.5)

Great Workout.
 
Friday, August 10, One Week Until My Weigh In

Weight: 147.4 pounds Target 150.0 pounds

As this is my high carbs day, after three low carb days, I should see a slight weight gain tomorrow and look a little harder and leaner. My plan is to come up to my contest weight, instead of dropping down to the weight, as I usually do.

A business commitment kept me from the gym this morning. I will go on Saturday to do a light workout, some cardio and posing practice.

I'm feeling pretty good about my contest next week. I may just come in the best I ever have as I compete in my final amateur show, the 2007 NPC Alabama State Championship in Birmingham on August 18th.
 
Saturday, August 11, 2007, One Week Until The 2007 NPC Alabama State Championships

I met one of my Distance Personal Training clients at the gym this morning and we did an hour of upper body circuit training, which I need to do for my contest prep next week. We did two full circuits of light weight, heavy rep exercises. I enjoyed the break from heavy lifting. I will practice my posing later today and tomorrow, a Figure competitor and her Bodybuilder husband are coming to my home to work on their posing for the NPC show on Saturday. It will be the second contest for Matthew, who is a young middleweight. We will do a few instructional rounds and then video tape a practice round so we can review the video together after the session.

I feel pretty good as I begin a series of low carb days. My water is up and I am hungry, in a good way. I'm hungry to do well at this show.
 
Monday, August 13, 2007, Five Days Until My Next Contest

Weight: 147.0 pounds Target: 150.0 pounds

I am on the second day of a four-day low-carb cycle. My protein is high and my water is high. I continue salting each meal, but will cut that soon. On Thursday and Friday, I will do two high carb days and add a creatine load. I'm feeling great and am looking lean and hard. I'm confident it's all going to come together nicely for prejudging on Saturday.

Today my training partner and I did circuit training. We worked several machines with sets of 20-25 reps with moderate weight. After, I did 20 minutes of moderate speed, level tread mill. Tonight I will go through three practice posing rounds - I am competing in three classes at this show. Here are a couple of shots taken Saturday, one week out.
 

Attachments

  • One Week Out1.jpg
    One Week Out1.jpg
    25.7 KB · Views: 189
  • One Week Out2.jpg
    One Week Out2.jpg
    24 KB · Views: 205
Last edited:
Tuesday, August 14, 2007, Four Days Until My Final Amateur Contest

Weight: 146.8 Target: 150.0

I'm in the third of four low carb days and I'm really looking forward to loading up on Thursday and Friday for Saturday's contest.

Today we continued circuit training. We did 25 reps of 18 different exercises, covering all body parts. While my partner did leg extensions, leg curls and calve raises, I stood by and flexed my quads and stretched my hams, since I am not doing lower body work this week.

I continued the workout with a moderate hitt cardio session and two practice posing rounds.

I'm feeling great. Even with my low carb cycle, I had good energy and strength during my workout.
 
Wednesday, August 15, 2007 - Three Days Until the 2007 NPC Alabama State Championships

Weight: 146.6 Target 150.0

I am in the fourth and final day of my low carbohydrates pre-contest diet. Tomorrow, I begin a two day load to fill out for the contest. My weigh in is Friday between 6 - 8 PM. I am competing in the Open Men's Lightweight Class and I'm sure I'll make the 154 1/4 pounds weight limit with no trouble. I am also competing in the Men's Masters 50+ & Men's Masters 60+ Classes.

Today, I did a pre-judging type pump up and practice posing session. I will do another pump up and practice posing session this evening.

I am feeling more and more excited as the day approaches. I know I am going to have fun and that's what matters. I enjoy competing. All that work, for about eight minutes on stage. Is it worth it? Oh, yes!
 
Thursday, August 16, 2007 - Check In Tomorrow

Weight: 146.6 Target 150.0

After four days of low carbohydrates, I began two days of load today to fill my muscle bellies and bring my contest weight to 150.0. I am consuming 300 grams of high glycemic carbohydrates and 150 grams of protein, all spread over six meals. I should look pretty "full" tomorrow and then my nutrition coach, Eric Brugh, and I will decide what to do on Friday. I'm keeping my water and salt high today.

This morning, after a pump up and posing practice, I did a full-body shave and exfoliation to prepare for my first professional spray tan this evening. I will have a second coat applied on Friday and then put on a coat of Dream Tan II at the venue on Saturday morning. That should make me dark enough for the competition.

I'm feeling confident, energetic and ready to Rock & Roll.
 
Friday, August 17, 2007 - Check In & Weigh In Day

Weight: 148.0 pounds Target 150.0

Today, I woke up hard and full after a high carbohydrates day yesterday. More of the same today. I pumped up and practiced posing at home this morning. I took a half-day of vacation from work and will leave the office at 1 PM. I will have my second spray tan applied this afternoon and head for the host hotel to check in at 6 PM. After my weigh in, I'll eat my last meal of the day. I'll also practice my symmetry, mandatory rounds and individual posing routine again tonight.

Prejudging starts at 10 AM on Saturday and the evening show at 7 PM. I'm as prepared as I can be. Someone is going to have to show up who is better to beat me. I have no control over that. I've done my job.
 
Sunday, August 19, 2007

2007 NPC Alabama State Bodybuilding, Figure and Fitness Championships, August 18, Birmingham Alabama

Results:

Men's Master 60+ - First Place (2007 NPC Mr. Alabama Masters)
Open Men's Lightweight - Fourth Place

70 outstanding men and women athletes stepped up on stage to compete in the NPC Alabama State Championships. The winners of each class became 2007 NPC Mr. or Ms. Alabama. The show was also a NPC National Qualifier, with the winners of each class invited to compete in the NPC National Championship for the next two years.

The competition was intense in this non-tested event. Every athlete brought their "A" Game to the stage.

There were nine NPC judges from Louisiana, Florida, Tennessee, Mississippi and Alabama. The contest started on time and ran smoothly, except for a little trouble with the music system. That happens, but everyone was "cool" about it.

This was my final amateur contest and I did manage to show up in the best shape of my life. Many of my fellow competitors and a number of people in the audience, who saw me at this show last year commented that I looked better than I did in 2006, when I placed 2nd in the Masters Class.

I had a good time performing a new posing routine and the audience responded in kind. All of the other routines were 60-seconds. The promoter allowed me to do my full 90-seconds version. Sweet

My senior grand master 60+ class was called the "Old Navy" division, because three years ago, I pestered the promoter, who is also the NPC State Chairman, to include a 60+ division in the State Championship. Last year he did, and said it will always be called the "Old Navy" division. So, my name is already on the trophy. It says, "2007 NPC Alabama State Championships-Old Navy-1st Place." Also Sweet.

I will enjoy my two trophies today, along with some excellent meals, and then put the trophies on a shelf, forget about them, and continue training on Monday for my first Master Pro Show, the 2007 NGA Pro Am World Cup in Atlanta in three weeks.
 
Monday, August 20, 2007, 19 Days Until My First Master Pro Contest

Stage shots from the 2007 NPC Alabama State Championships, Birmingham, August 18th

Invalid Link Removed

Results:

Super Grand Master 60+ "Old Navy" Division - First Place (2007 NPC Mr. Alabama Masters)
Open Men's Lightweight Class - Fourth Place


After a great weekend with my face buried in the food trough, I'm back on my contest prep diet for my first Master Pro show in less than three weeks. The 2007 NGA Pro Am World Cup in Atlanta on September 8th, will actually be my second Pro Show. In May, I was the Guest Poser at the 2007 NGA Mountain States Regional Championship in Salt Lake City, Utah. Immediately after that show ended, I stepped back on stage and competed in the 2007 NGA Olympic Gold Junior Pro Championships, for first time Pros and placed Third. I didn't accept the prize money, but did accept the trophy, a fine leather jacket. Since I didn't accept the prize money, I was able to compete last weekend in my final amateur show, the 2007 NPC Alabama State Championships in Birmingham. It was great way to end my amateur career by winning the "Old Navy" Super Grand Masters Class to claim the title, "Mr Alabama Masters," in front of a home crowd. Very satisfying.

Now, that trophy and my trophy for placing Fourth in the Open Men's Lightweight Class is on a shelf, to gather dust, along with the rest of my statues.

Today, I continued my preparation for my Master Pro debut with a workout plan I dusted off and decided to use again for the next four weeks.

Widow-Maker Power Workout

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.

Day One

Incline Bench Dumb Bell Press
6 x 6 - 60 pound dumb bells
1 x 20 - 50 pound dumb bells

Flat Bench Dumb Bell Press
6 x 6 - 60 pound dumb bells
1 x 20 - 50 pound dumb bells

High Pulls (wide grip upright row, pulling the cable to your forehead)
4 x 4 - 60 pounds

Laterals
3 x 8 - 25 pound dumb bells

Triceps Press Downs
4 x 10 - 75 pounds

Decline Dumb Bell Extensions
4 x 8 - 25 pound dumb bells

Hanging Leg Raises
2 x 25

Slant Board Crunches
2 x 25

A great workout.
 
Tuesday, August 21, 2007, 18 Days Until the 2007 NGA 8th Annual Pro Am World Cup, Atlanta

Weight: 150 pounds. (Weight is not an issue in Pro Masters competitions)

We continued the Widow-Maker Power Workout today and it almost made my wife a Widow.

Widow-Maker Power Workout

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.

Day Two - Legs and Calves

Leg Press
6 x 6 - 300 pounds
1 x 40 - 200 pounds

Smith Machine Squats
6 x 6 - 250 pound
1 x 30 - 150 pounds

Leg Curls
5 x 8 - 110 pounds

Leg Extensions
4 x 10 - 150 pounds

Seated Calf Extensions
3 x 25 - 150 pounds

Standing Calf Raises
3 x 25 - Body Weight

After this session, we limped to the locker room
 
Wednesday, August 22, 2007 - 17 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 149.0 pounds

Today was a non-weight training day in the Widow Maker Power Workout. We did 50's.

Machine Lats Pull Downs - 5 x 10 - 100 pounds, supersetted with
Pull Ups - 5 x 10 - Wide grip, medium grip, narrow grip, reverse grip

Dips - 5 x 10 - Body weight, in combination with
Push Ups 5 x 10 - feet on the bench, hands on the floor

Hanging Leg Lifts - 2 x 25 in combination with
Slant Board Crunches 1 x 50

This was a Fun workout.
 
Thursday, August 23, 2007 - 16 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 148.0

We continued Widow-Maker Power Workout training today.

Widow-Maker Power Workout

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.

Day Three - Back & Biceps

Reverse Grip Barbell Row
6 x 6 - 135 pounds
1 x 20 - 105 pounds

Medium Grip Pull Down
6 x 6 - 150 pounds
1 x 20 - 100 pounds

Dead Lifts
6 x 6 - 155 pounds
1 x 30 - 135 pounds

Barbell Curls
4 x 8 - 80 pounds

Preacher Curls
4 x 10 - 60 pounds

Whoa. It was tough to catch our breath during this session. I was going to do cardio, but instead, I went to the locker room.
 
Friday, August 24, 2007 - Two Weeks Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 149.6 (After a Re-feed Day)

We continued Widow-Maker Power Workout training today.

Widow-Maker Power Workout

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.

Day 4 - Legs and Calves

Smith Machine Lunges
6 x 12 - 150 pounds
1 x 40 - 135 pounds

Seated Leg Curls
6 x 6 - 115 pounds

Smith Machine Wide Stance Squats (Feet wide apart, toes pointed out)
6 x 6 - 225 pounds
1 x 50 - 150 pounds

Dumb Bell Stiff Leg Dead Lifts
6 x 6 - 50 pound dumb bells

Step Ups (Step up, one leg at a time, on a high bench or aerobic step)
6 x 12 - Body weight

Donkey Press Seated Calve Raises
3 x 25 - 270 pounds + the weight of the sled

Standing Calf Raises
3 x 25 - Body weight

Slant Board Crunches
1 x 50 - Slow, with a squeeze/hold at the top of each rep

This was a nice way to end the week, tired and sore.
 
Monday, August 27, 2007 - 12 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 148.2

Today my training partner and I put the Widow Maker Power Training workout plan on the shelf for a few weeks and began circuit training for my benefit. I am looking to burn fat, harden and cut for my contest in less than two weeks. We did two circuits of 20 rep exercises, working the full body. At the end of the hour, my heart was pounding and I was beat. I felt great. Yesterday (Sunday) I went to the gym for a cardio and abs session. I am focused and determined to come in at my best in my first Master Pro competition.
 
Tuesday, August 28, 2007 - 11 Days until the 2007 NGA Pro Am World Cup, Atlanta

The best plan sometimes turns foul. Yesterday, my wife had to take her car to the shop for repairs and on the way home last evening, I lost a brake hose and had to limp to a different shop to have my truck fixed. That left us with one car, so I had to skip the gym this morning and drive my wife to work and then head to the office myself.

I will consider this my light day and will workout four days in a row, including Saturday to make up the lost training session.

Here is the circuit training I am doing as I prepare for my next contest in under two weeks.

The PHA workout

This training plan was provided to me by my conditioning coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts.

CIRCUIT A

A1. Bench press 8 reps
A2. Hack Squat 20 reps
A3. Cable Row 12 reps
A4. Leg Curl 10 reps
A5. Knee raise 25 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT B

B1. Push press 10 reps
B2. Lunge 15 reps
B3. Close grip chin 6 reps
B4. Dead lift 20 reps
B5. Incline sit up 25 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT C

C1. Dumbbell curl 8 reps
C2. Calve raise 20 reps
C3. Triceps extension 12 reps
C4. Crunch on exercise ball 25 reps
C5. Upright row 15 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT D

D1. Bent over row 10 reps
D2. Hyperextension 15 reps
D3. Dips 6 reps
D4. Smith Squat 20 reps
D5. Abs roller 25 reps

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

Change movements if you need to or want to, and add one cycle each workout until you are at five each. You can do this circuit training up to four-times a week.
 
Wednesday, August 29, 2007 - 10 Days Until The 2007 NGA Pro Am World Cup in Atlanta.

Weight: 147.2

Today I continued full-body circuit training and was able to complete two sets of all four cycles. This is a fun workout. I knew I had accomplished what I was trying to, as I slowly walked to the locker room.
 
Thursday, August 30, 2007 - Nine Days Until The 2007 NGA ProAm World Cup in Atlanta

Weight: 147.2 (After a Re-feed Day)

My training partner and I completed all four circuits again this morning. We upped the weights a little from yesterday and I had a personal best when I curled 40 pound dumb bells. Sweet. I'm feeling energetic, strong and determined as I near the date for my Master Pro contest. My plan is to come in harder and leaner than I did for the NPC Alabama State show two weeks ago.
 
Friday, August 31, 2007 - One Week Until I Check In for the 2007 NGA ProAm World Cup in Atlanta

Weight: 146.8 pounds

I had a tough time in the gym today. My training partner overslept and didn't come in. It was just as well. I was beat before I got started.

I began OK. I did two sets of eight reps of 75 pound dumb bell presses. Then, as I continued circuit training, I just didn't have any energy to lift much weight. I kind of went through the motions.

I think it's a combination of competing two weeks ago, my current carb depletion diet and the circuit training. I have all the symptoms of over training. I wound up doing only two sets of the first cycle and picked exercises from the other three circuits and then did 20 minutes of tread mill.

I was going to train hard tomorrow (Saturday), but have decided, if I do anything, it will be abs and cardio and no weight training. I will take Sunday off and return to the gym on Monday for my final week of contest prep. I will be fine, but I don't enjoy feeling like I did during my workout this morning.
 
My nutrition coach sent me this email a few minutes ago. I thought I would share it with you:

This is exactly how you should feel. Being able to get through it is what separates 1st place and all the others. If this was easy, everyone would be shredded at a show but only the mentally strong can accomplish it. I feel the exact same way. There is nothing fun about what we do. Very few can do it and achieve success. This was why I was wondering when you always said you were feeling good. I felt like **** the last month but I keep looking better and better. You are right where you should be and this is what it is going to take to win. Hang in there. It will pay off.
Ever go to a contest and see a competitor and say "if he only had a month left he would be shredded?" He is one of the many that couldn't take the beating of the diet. He gave up when it got tough and convinced himself he looks good enough. I see it at every contest.

That is when it gets tough and only the mentally strong survive. Remember this. The worse you feel at the end of the diet, the better you will look.

Eric

Thanks, Coach. Old Navy
 
Last edited:
Saturday, September 1, 2007. The 2007 NGA Pro Am World Cup is One Week from Today in Atlanta

Weight: 146.6

I went to the gym solo this morning to do circuit training, abs and cardio. Although I was feeling a little weak, I sucked it up and completed all four circuits with good weights and proper form. I then did some hanging leg lifts and a moderate tread mill session. I will do more abs work and practice my posing at home later.

I'm pumped about this contest next week. While it is my second pro show, it's my first Master Pro event, where I will be competing against Master Pros in their 50's. At 64, I'm giving away some years, but I plan to bring my "A" game to the stage and give the "kids" a battle.
 
Monday, September 3, 2007 - Labor (Labour) Day in the US

Weight: 146.6 pounds. Contest Goal: 150.0 pounds

With only five days until the 2007 NGA Pro Am World Cup in Atlanta, I worked extra hard in the gym this morning. My training partner was at his lake house for the weekend while I went to the gym on Saturday and today for a round of circuit training. For the legs exercises in the circuit, I flexed my quads and hamstrings. I ended the session with a moderate tread mill walk. I'm hungry for food and to do well on Saturday. Several friends from Georgia and Alabama are coming to the contest. I'm looking forward to a fun competition and a fun post-contest fete.
 
Tuesday, September 4, 2007 - Four Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 147.0 lbs. - 66.82 kgs.

My training partner and I continued circuit training as I close in to my contest date a few days from now. He did the legs and calves exercises while I flexed those muscles. After our four circuits, I did a moderate tread mill walk and practiced posing, holding my poses for five seconds without shaking. I am feeling good, but a little weak. I am looking forward to the carb load on Thursday and Friday. I'm pumped about this contest.
 
Last edited:
Wednesday, September 5, 2007. Three Days Until the 2007 NGA ProAm World Cup in Atlanta

Weight: 146.2 (Post Workout: 145.0)

I am ready! We completed our final circuit training session (at least I did) today in preparation for my Master Pro contest on Saturday. Tomorrow I will practice posing and flexing, that's all. On Friday, I will travel from Birmingham, Alabama to Atlanta, Georgia, about a 2 1/2 hour drive, to check in and attend a 6:00 PM athlete's meeting. I am upbeat, pumped, hungry and excited about this contest. Tomorrow I will begin a two-day carb load to fill out my muscle bellies. I am hard, lean and vascular. It will only get better.
 
Thursday, September 6, 2007 - Check In Tomorrow for the 2007 NGA Pro Am World Cup in Atlanta

Weight: 145.2 - On Target for My Carb Load

I'm ready. This morning, I practiced my posing at home, then I did a full-body shave and exfoliation to prepare for my first of two professional spray tan applications this evening. I will have the second coat applied Friday morning before I leave for Atlanta. I will apply one coat of Dream Tan II at the venue on Saturday before I step onto the stage.

I believe I am in the best condition of my life for this show. I worked very hard to come in this way. It's my first Master Pro show and I want to represent!

The actual name of my portion of the 2007 NGA Pro Am World Cup is the 1st Annual Superman PRO Grand Master's Classic Championship. It's a Master Pro 50+ age class competition. At 64, I will probably be the oldest athlete in the class. I am counting on conditioning to help me overcome any age difference.
 
Friday, September 7, 2007 - Check in Today for the 2007 NGA Pro Am World Cup in Atlanta

Weight: 146.8

Well, this is it. This morning, I prepared brown rice and talapia for my pre-contest meals. I also have some rice cakes for snacks. I will shower off the "dust" from my first spray tan and have the second coat applied this morning. I will shower again in the morning and then apply a coat of Dream Tan II just before prejudging. I will practice posing and go over my individual routine a few times before I leave Birmingham for the two and-a-half hour drive to Atlanta. The competitors meeting and drug test is at 6 PM at the host hotel.

I have done the best I can to prepare for this contest. I believe I am in the best shape of my life for this show. I will do everything I can to step onto the stage tomorrow with my best package. Then, it's up to the judges. I'm very excited about this show and feel I have paid close attention to the minute details of contest preparation. I'm ready.

As I enter my first Master Pro competition, I want to thank you for your interest, support and encouragement. It's been a fun ride for me and I hope you have found my log to be of some interest.

Scott "Old Navy" Hults
 
Sunday, September 9th & Monday, September 10, 2007

2007 NGA Pro Am World Cup – 1st Annual Grand Masters 50+ Pro Classic

Saturday, September 8th

Results: Third Place – Contest Photos:

Invalid Link Removed

The competition was held at the Gwinnett Center in Duluth, Georgia, a suburb of Atlanta. It was a very good venue in which to compete. The auditorium was large and the stage was very well lit, with a good sound system. It was a big show, with 105 superb men and women amateur and pro athletes. The support back stage was excellent. There were large dressing rooms, a huge pump up area, and plenty of water and bananas. The facilitators were friendly and organized.

The show did run long. The athletes showed up at 9 AM for a meeting. The show started a few minutes after 10 AM and my class was the last one out at Prejudging and we walked onto the stage at 2:15 PM. The night show started a little after 7 PM and ended at 1:30 AM. Fortunately, the promoter reversed the order and my Grand Masters Pro Class went on as the sixth group and we finished by 8:30 PM.

I really enjoyed my first Master Pro competition. I have been looking forward to this event since I won my NGA Master Pro card at this same show in 2006. There were four of us on stage and the winner was no surprise. He is 10-year NGA Pro, who met the age requirement and stepped over to the Master Pro circuit at this show. He was big, hard, lean and cut and deserved the victory. Second place went to a 59 year-old veteran, who was competing in his 92nd contest in eight years. I placed Third, and Fourth place went to a 50 year-old athlete who won his NGA Master Pro card earlier this year.

I had a great time doing my 90-second posing routine and the large audience was very appreciative. I bring this up because of something that occurred after the show. Andrew Bostinto, the President of the NGA was in the audience. I am scheduled to judge a new NGA show next Saturday in Nashville, Tennessee. It’s the NGA Music City Night of Champions. After watching my routine, Andy asked if I would be his Guest Poser in addition to judging his show next week. I said, “Sure. I would enjoy doing that.” So, I will judge during prejudging and the first part of the evening show. I will slip back stage just before the intermission and do a quick prep to come on stage right after intermission and do a couple of my routines for the audience. Then, I will return to the judges table for the rest of the show. It will be my third Guest Poser appearance this year.

This week, after two weeks of circuit training, I resume heavy lifting, except for my legs. I will have to go easy on the legs this week because of my Guest Posing appearance. While I won’t be 100% contest ready on Saturday, I don’t want to show up with flat quads and hamstrings, so I will do some extensions, leg curls, flexing and calve raises. but nothing too heavy.

My next contest is in eight weeks, the 2007 FAME North American and US Nationals Pro Masters Championships in Miami, Florida on November 3rd. I will compete in the Men's Masters Pro 55+ class.
 
Monday, September 10, 2007

Weight: 146.0

Today, my training partner and I began The Griffin - High Intensity Power Training Plan

The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off - repeat. On off days, do cardio.

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day One - Chest, Deltoids & Triceps

Incline Dumbbell Press - 4 x 9 - 55 pound dumbbells
Flat Bench Dumbbell Press - 3 x 9 - 60 pound dumbbells
Dips - 3 x 15

Lateral Raises - 4 x 9 - 20 pound dumbbells
Bent Over Lateral Raises - 3 x 9 - 50 pound dumbbells
Dumbbell Flyes - 3 x 15 - 40 pound dumbbells

Close Grip Bench Press - 2 x 9 - 100 pounds
Triceps Press Downs - 2 x 9 - 70 pounds
Decline Barbell Skull Crushers - 2 x 15 - 70 pounds

Incline Bench Crunches - 4 x 25
Tread Mill Session - 20 minutes

This was a Fun session.
 
Tuesday, September 11, 2007 - Four Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee

Weight: 147.0

I am judging and will be the Guest Poser at this new NGA show in Nashville.

Today, I trained solo, as my training partner had a early business meeting.

The Griffin - High Intensity Power Training Plan

The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off - repeat. On off days, do cardio.

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day Two - Back and Biceps

Pull Ups - 5 x 10 (wide, narrow and hammer grip)
Seated Cable Rows - 4 x 9 - 120 pounds
Lat Cable Pull Downs - 4 x 9 - 120 pounds
Rack Dead Lifts - 2 x 20 - 150 pounds

Dumb Bell Curls - 2 x 9 - 35 pounds
Incline Dumb Bell Curls - 2 x 9 - 30 pounds
Hammer Curls - 2 x 15 - 25 pounds

The Dead Lifts were the only exercise that left me breathless.
 
Last edited:
Wednesday, September 12, 2007 - Three Days Until the 2007 NGA Music City Night of Champions in Nashville, Tennessee.

I'm really looking forward to judging at this new show for the NGA and appearing on stage as the Guest Poser. I'll do two routines after intermission.

Weight: 147.0

The Griffin - High Intensity Power Training Plan - Week One, Day Three

Today was a non-weight training day and we dedicated our time to abs, push ups and cardio

Hanging Leg Lifts - 4 x 25
Slant Board Crunches - 4 x 25
Machine Crunches - 4 x 25
Push Ups - 4 x 25

20 minutes of flat, moderate speed tread mill

I had fun doing 100 Leg Lifts, 200 crunches and 100 push ups. Sweet.
 
Thursday, September 13, 2007, Two Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee

Contest Judge and Guest Poser

Weight: 148.0

I am treating this like I would any other contest. I took today off from weight training and instead flexed, stretched and posed. I did a full body shave and exfoliation this morning in preparation for the first of two professional spray tans I will get starting this evening. I still have a little skin color left from the spray tan/Dream Tan II applications last weekend, so I will only do the two professional sprays and then apply a little posing oil just before I go on for my Guest Posing appearance. I will not apply Dream Tan II for this show.

I'm looking forward to contributing to this new National Gym Association (NGA) event. It's the first NGA show in the state of Tennessee and the new NGA State Chairman for Tennessee, Marty Lotito, is promoting the contest. Marty is a Class Guy.
 
Friday and Saturday, September 14, 15 - 2007 NGA Music City Night of Champions, Nashville, Tennessee

I left Birmingham, Alabama for the three-hour drive to Nashville at noon on Friday. Other than tornado warnings and some rain, the trip was uneventful. I attended a judges meeting at 7:30 PM and then practiced my posing routine in my hotel room and watched some TV.

On Saturday, the judges met again at 9 AM and Prejudging started at 11:00. The Evening Show started at 6 PM and I made my Guest Posing appearance right after the intermission. I had fun doing my two routines and the audience seemed to enjoy them, too.

This was the first ever NGA show in the State of Tennessee. Although it was a small show, all of the athletes were very competitive and all of us judges were NGA Pros. In order to launch drug-free competitions in Tennessee, the president of the NGA, Andy Bostinto, declared that this show be a Pro Qualifier, and three Pro Cards were awarded, one to the Open Men's winner, one to the Open Women's winner and one to the Overall Figure winner.

The contest ran smoothly, in a great venue, the TPAC - Tennessee Performing Arts Center, with a good stage, lighting and sound system. The dressing rooms were roomy and there was plenty of water and snacks for the competitors.

The show's promoter, Marty Lotito, who is the NGA State Chairman for Tennessee, announced there will be two NGA shows a year in Tennessee, which will include a NGA Pro Show in 2008.

After the show, the promoter invited the competitors, their families and any ticket holders from the audience who cared to come, to an after-party at a local watering hole. Nice touch. The promoter paid for several pizzas for the hungry athletes.

I got up at 5:30 AM on Sunday, drove home to Birmingham and arrived in time for Church. My wife and I will enjoy a non-contest dinner together tonight.
 
ON, glad to see you doing so well. Sorry I couldn't get free to come up and watch your debut at the show in Atlanta. At least the guest posing must have seemed like a real well-earned kick in Nashville. If we can I will try to get to Miami with the Dutchess and see you there. Our problem is always here health and her 24/7 need for oxygen support. We will try. Good Luck.
 
You must log in or register to reply here.
Back
Top