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Old Navy's Pslin/Anabolic Pump Stack Journal

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.
 
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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
 
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Old Navy said:
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.
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I would not carb deplete on AP/PSLIN. TO be honest, the nature of the supplement will change how natural bodybuilders diet for a show. The supplement is VERY NEW so it has not made into the vocabulary of coaches.

If you do carb deplete, You should drop the Plsin and take 1 ap with the highest carb meal of the day.
 
USPLabs said:
I would not carb deplete on AP/PSLIN. TO be honest, the nature of the supplement will change how natural bodybuilders diet for a show. The supplement is VERY NEW so it has not made into the vocabulary of coaches.

If you do carb deplete, You should drop the Plsin and take 1 ap with the highest carb meal of the day.
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I am not on any USP Labs supplements as I prepare for my competition next week. We agreed that I start the stack you sent me earlier this week on Monday, September 10th, after my contest on the 8th. I will train with USP Labs supplements as I prepare for the 2007 FAME Master Pro North American Championships in Miami on November 3rd.
 
Old Navy said:
My USP Labs stack arrived in yesterday's mail.

I will begin using these supplements on Monday, September 10th as I begin training for my final Pro show of the year, the 2007 FAME North American Pro Masters Championships in Miami on November 3rd.

P-SLiN

Anabolic Pump

Powerful

Supercissus RX

I can't wait to begin taking these outstanding supplements.
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Remember this post?
 
Old Navy said:
I am not on any USP Labs supplements as I prepare for my competition next week. We agreed that I start the stack you sent me earlier this week on Monday, September 10th, after my contest on the 8th. I will train with USP Labs supplements as I prepare for the 2007 FAME Master Pro North American Championships in Miami on November 3rd.
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ooops
 
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.
 
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Keep it up and take some fire to them!!
 
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.
 
I would say best of luck, but it sure seems like your hard work, focus, and dedication took luck right out of the equation.

Way to go--if I was in half as good of shape at my age as you are at yours! Fantastic job, man!
 
djl said:
I would say best of luck, but it sure seems like your hard work, focus, and dedication took luck right out of the equation.

Way to go--if I was in half as good of shape at my age as you are at yours! Fantastic job, man!
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Thanks, Man. I will bring my best package to the stage on Saturday and do my best while I'm up there.

I'm looking forward to beginning the USP Labs stack, on Monday as I begin preparing for my next Pro show in eight weeks.
 
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.
 
Old Navy said:
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.
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Wow, you are on a competition madman schedule. Awesome!
 
Beginning My USP Labs Stack Today

Monday, September 10, 2007

I began the day with a carb load and am now taking the proper doses of P-SLiN, Anabolic Pump, Powerful and Supercissus Rx.

Summary: I began my workout feeling a little light-headed. That didn't bother me, and once I started training, I felt strong and energetic throughout the 90-minute session. It's too early to say anything more, so, I'll leave it at that.

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

I left the gym with an energy reserve. Nice.
 
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Old Navy said:
Monday, September 10, 2007

I began the day with a carb load and am now taking the proper doses of P-SLiN, Anabolic Pump, Powerful and Supercissus Rx.

Summary: I began my workout feeling a little light-headed. That didn't bother me, and once I started training, I felt strong and energetic throughout the 90-minute session. It's too early to say anything more, so, I'll leave it at that.
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The plot thickens! :D

Looking forward to your thoughts on this stack as the training progresses. You seem very "in tune" with your body.
 
Thanks Motiv8er and Sapper 564, I appreciate the props.

Tuesday, September 11, 2007 - Four Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee

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

Day Two of the USP Labs Stack

Summary: I am still carrying a lot of hardness and vascularity from my contest last Saturday. Today, I didn't feel lightheaded like I did yesterday and had a hard workout with good lifts. The only problem I had was with Dead Lifts...because I did 40 reps. I felt strong throughout my training today.

Weight: 147.0

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.
 
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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.

Day Three of the USP-Labs Stack

Summary: Man, I kept doing crunches and push ups, because I could. This was a non-weight training day, so I focused on body weight exercises. I had good energy and stamina. Nice.

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.
 
Old Navy said:
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.

Day Three of the USP-Labs Stack

Summary: Man, I kept doing crunches and push ups, because I could. This was a non-weight training day, so I focused on body weight exercises. I had good energy and stamina. Nice.

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.
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If I would add a supplement to this stack it would be T-force from Omega. A very exciting supplement that is not getting much press but works awesome and at your age will really give a jolt to the T level.
 
USPLabs said:
If I would add a supplement to this stack it would be T-force from Omega. A very exciting supplement that is not getting much press but works awesome and at your age will really give a jolt to the T level.
Click to expand...

I would like to, but I can't add any T stuff due to a minor medical problem.
 
Thursday, September 13, 2007, Two Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee

Contest Judge and Guest Poser

Day Four of the USP Labs Stack

Summary: Although I didn't weight train this morning, I took the stack, as directed, for non-workout days. I felt energetic as I pumped, flexed and practice posed this morning.

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

Day 5,6 & 7 of the USP Labs Stack

Summary: Although I didn't work out on Friday, Saturday or Sunday, I did take the stack. I spent several minutes in the pump up area back stage before I went on for my guest posing appearance. On stage, I was able to hit all of my poses hard and I completed my routines with a good energy reserve.

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.
 
Good stuff Navy, keep it up! :)
 
Monday, September 17, 2007 - Seven weeks until my final pro show of the year

2007 FAME US Nationals - North American Championships, Miami, November 3rd,
Men's Master Pro 55+ class

USP Labs Stack - Day Eight

Summary: OMG. It Kicked In. Intense! After taking the stack since Friday without working out (due to my contest), I took the stack this morning and hit the gym. One word. PUMP! I increased the weight on most every exercise from last Monday by five pounds. I completed every set with a full rep. Crazy. I felt strong as hell and didn't need much rest between sets. Nice.

Weight: 148.0

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.

Week One - Since our training was limited last week due to my training partner's illness and my contest prep, we restarted the plan today.

Day One - Chest, Deltoids & Triceps

Incline Dumbbell Press - 4 x 9 - 60 pound dumbbells
Flat Bench Dumbbell Press - 3 x 9 - 65 pound dumbbells
Dips - 3 x 15

Lateral Raises - 4 x 9 - 25 pound dumbbells
Bent Over Lateral Raises - 3 x 9 - 50 pound dumbbells
Dumbbell Flyes - 3 x 15 - 45 pound dumbbells

Close Grip Bench Press - 2 x 9 - 120 pounds
Triceps Press Downs - 2 x 9 - 75 pounds
Decline Barbell Skull Crushers - 2 x 15 - 70 pounds

Incline Bench Crunches - 2 x 25
Hanging Leg Lifts - 2 x 25
 
Old Navy said:
[
Summary: OMG. It Kicked In. Intense! After taking the stack since Friday without working out (due to my contest), I took the stack this morning and hit the gym. One word. PUMP! I increased the weight on most every exercise from last Monday by five pounds. I completed every set with a full rep. Crazy. I felt strong as hell and didn't need much rest between sets. Nice.
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:woohoo:
 
Tuesday, September 18, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd.

USP Labs Stack - Day Nine

Summary: Once again, I hit the gym with a vegence and added five pounds over last week on most of the sets. I completed the 90-minute workout with an energy reserve.

Weight: 150.4

Today, I trained solo, as my training partner is still under the weather.

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.

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, biceps and hammer grip)
Seated Cable Rows - 4 x 9 - 125 pounds
Lat Cable Pull Downs - 4 x 9 - 130 pounds
Rack Dead Lifts - 2 x 20 - 160 pounds

Dumb Bell Curls - 2 x 9 - 40 pounds
Incline Dumb Bell Curls - 2 x 9 - 35 pounds
Hammer Curls - 2 x 15 - 25 pounds
 
Old Navy said:
Tuesday, September 18, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd.

USP Labs Stack - Day Nine

Summary: Once again, I hit the gym with a vegence and added five pounds over last week on most of the sets. I completed the 90-minute workout with an energy reserve.

Weight: 150.4

Today, I trained solo, as my training partner is still under the weather.

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.

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, biceps and hammer grip)
Seated Cable Rows - 4 x 9 - 125 pounds
Lat Cable Pull Downs - 4 x 9 - 130 pounds
Rack Dead Lifts - 2 x 20 - 160 pounds

Dumb Bell Curls - 2 x 9 - 40 pounds
Incline Dumb Bell Curls - 2 x 9 - 35 pounds
Hammer Curls - 2 x 15 - 25 pounds
Click to expand...

You are in for a surprise with next weeks' workouts!
 
Wednesday, September 19, 2007 - Training for the 2007 FAME US Nationals - North American Championships, Miami, Florida, November 3rd, Master Pro 55+ Class

USP Labs Stack - Day 10

Summary: Although it was a non-weight training day, I went about my business with good energy and stamina. I banged off four sets of hanging leg raises and push ups and several sets of crunches, with good effort, finishing strong on each set.

The Griffin Training Plan - Week One, Day Three

Today was a non-weight training day and I used the time to work on abs, cardio, push ups and posing.

Hanging Leg Lifts - 4 x 25

Machine Crunches - 2 x 25

Slant Board Crunches - 2 x 25

Push Ups - 4 x 25

Elliptical Trainer - 30 minutes

Practice Posing - 20 minutes

I am looking forward to tomorrow, my first legs workout in two weeks.
 
Thursday, September 20, 2007 - 44 Days Until My Final Contest for 2007

Weight: 149.4

USP Labs Stack - Day 11

Summary: Whooohooo! Welcome back, Legs. What a rush. My training partner is still down for the count, so I went solo today, which means, I rested less between sets. After this workout, I was Toast, burnt to a crisp...but feeling very good.

The Griffin - High Intensity Power Training Plan

Week One, Day Four - Legs

Leg Press
2 x 15 - 300 pounds
1 x 50 - 250 pounds

Hack Squats
2 x 15 - 200 pounds
1 x 30 - 175 pounds

Lunges (Each Leg)
2 x 9 - 175 pounds
1 x 20 - 150 pounds

Leg Curls
3 x 9 - 125 pounds

Leg Extensions
3 x 9 - 160 pounds

Donkey Press Calves Raises
3 x 25 - 200 pounds

Standing Calves Raises (Body Weight + 25 Pound Dumb Bells)
3 x 25

Stair Climber
20 Minutes - Moderate Speed

Well, now that was Fun!
 
Friday, September 21, 2007, Six Weeks Until My Final Contest of the Year

USP Labs Stack - Day 12

Summary: I felt strong today, even as I completed the 100th crunch (non-stop). Nice. I'm looking forward to week two of this excellent stack. It has given my contest prep a kick up.

Weight: 150.4

The Griffin - High Intensity Power Training Plan

Week One - Day Five

This was a non-weight training day and I focused on abs, pull ups and cardio.

Hanging Leg Lifts - 4 x 25

Slant Board Crunches - 1 x 100

Assisted Weighted Pull Ups - 4 x 25

Prone Leg Raises - 4 x 25

Moderate Speed, Elevated Tread Mill - 20 minutes.

Everything hurts. It was a good week.
 
Monday, September 24, 2007 - Six Weeks Until My Final Pro Show of the Year

USP Labs Stack - Day 15

Summary: Although I didn't train on Saturday or Sunday, I followed the directions for non-training days and took the required supplements. Today, I hit the gym with good energy and maintained my stamina throughout an intensive workout. I increased my weights on several exercises from last week. My weight is up a little from two weeks ago. With six weeks until my next show, I'm liking the benefits I'm receiving from this stack.

Weight: 151.0

I am now training solo. Eric, my training partner, has a new position at his job that requires him to be in his office by 7:30 AM. I train from 6:30-8:00 AM Monday - Friday. I will train alone while I look over the morning crowd at my gym to see if there's someone who shares my passion and intensity. A few guys have approached me in the past about working with me, but, after watching them train, I don't think they are serious enough athletes. If I have to continue alone, I'll just ask for a spot now and then. No problem.

Griffin Power Workout Training Plan

Week Two - Day One: Chest, Delts and Triceps

Freemotion Dual Cable Cross - with a bench pushed up against the machine
Incline Dumb Bell Flys - 4 x 9 - 80 pounds
Flat Bench Dumb Bell Flys - 4 x 9 - 80 pounds

Decline Bench Dumb Bell Flys - 3 x 15 - 35 Pound Dumb Bells
Flat Bench Dumb Bell Press - 3 x 9 - 65 Pound Dumb Bells (+ 5 pounds from last week)

Dips 3 x 15

Standing Lateral Raises - 4 x 9 - 30 Pound Dumb Bells (+ 5 pounds from last week)
Bent Over Lateral Raises - 3 x 9 - 45 Pound Dumb Bells (+5 pounds from last week)

Triceps Press Down - 2 x 9 - 75 Pound Dumb Bells (+5 pounds from last week)
Seated Triceps Extensions - 60 Pound Dumb Bell

Weighted Machine Crunches - 2 x 25 - 70 Pounds
 
Tuesday, September 25, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd.

USP Labs Stack - Day 16

Summary: Pumped. Strong. Full of Energy. Enough Said!

Weight: 150.0

The Griffin - High Intensity Power Training Plan

Week Two, Day Two - Back and Biceps

Pull Ups - 5 x 11 (wide, narrow, biceps and hammer grip) (+5 over last week)

Seated Cable Rows - 4 x 9 - 140 pounds (+15 pounds over last week)

Lat Cable Pull Downs - 4 x 9 - 140 pounds (+10 pounds over last week)

Rack Dead Lifts - 2 x 20 - 185 pounds (+25 pounds over last week)

Bar Bell Curls - 5 x 5 - 50 pounds (I go, you go, with a partner)

Incline Dumb Bell Curls - 2 x 9 - 25 pounds (-5 pounds less than last week)

Hammer Curls - 2 x 15 - 25 pounds (same as last week)


Nice weight increases on most sets. Good pump today.
 
Wednesday, September 26, 2007 - Training for My Final Pro Show of the Year on November 3rd

USP Labs Stack - Day 17

P-SLiN
Anabolic Pump
Powerful
Supercissus Rx

Summary: More than half way through the cycle and I continue to exhibit good energy and endurance. My weight is holding and I am hard and lean. Nice.

Weight: 152.0 (After a Re-feed Day)

I have taken on a new training partner. Ed is 48, 6.0', 225 pounds. I will help him lose weight and firm his muscles and he will push me to lift heavier. Win, Win. Today we started with a non-weight training session.

Hanging Leg Lifts - 4 x 25

Push Ups - 5 x 20 (normal grip, narrow grip, hammer grip - elevated feet)

Slant Board Crunches - 4 x 25

Full Sit Ups - 2 x 25 (free-style, without hooking our feet)

Skip Rope - 100 Skips

Mat stretches (felt great)

An easy day in which to get to know each other. Tomorrow, we will do LEGS. LOL
 
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Thursday, September 27, 2007 - Five Weeks Until My Final Contest for 2007

USP Labs Stack - Day 18

Summary: Today was Legs day and it was a telling test. I felt strong from start to finish and upped my weights on nearly every exercise, setting two Personal Bests in the process.

Weight: 152.0

The Griffin - High Intensity Power Training Plan

Week Two, Day Four - Legs

Leg Press
2 x 15 - 350 pounds (+50 pounds from last week) Personal Best
2 x 25 - 300 pounds (+50 pounds from last week) Personal Best

Hack Squats
2 x 15 - 250 pounds (+50 pounds from last week)
1 x 30 - 200 pounds (+25 pounds from last week)

Lunges (Each Leg)
2 x 9 - 200 pounds (+25 pounds from last week)
1 x 20 - 175 pounds (+25 pounds from last week)

Leg Curls
3 x 9 - 130 pounds (+5 pounds from last week)

Leg Extensions
3 x 9 - 175 pounds (+15 pounds from last week)

Donkey Press Calves Raises
3 x 25 - 225 pounds (+25 pounds from last week)

Standing Calves Raises (Body Weight + 25 Pound Dumb Bells)
3 x 25

Stairs
One step at a time speed sprints - 10 flights up, 10 flights down

My new training partner did the same number of reps for all exercises while lifting lighter weights.
 
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