somewhatgifted
Registered User
Navy your obliques are awesome, among other things 
Training For My First Natural Pro Masters Contest at 64
- Thread starter Old Navy
- Start date
Old Navy
Registered User
Navy your obliques are awesome, among other things
Thanks, I don't know where they came from, but I have always had cut obliques. They make up a little bit for my lack of a well-formed six-pack.
Old Navy
Registered User
Thursday, May 17, 2007 - 44 Days Until My Next Contest
Today I continued my three sets-to-failure exercise plan. In each exercise, I picked a weight where I failed at 6 reps on set one, 12 reps on set two and 25 reps on set three. I did shoulders, back and biceps sets, including shoulder presses, shrugs, lats pull downs, laterals, dumb bell biceps curls, machine curls, and cable curls. I ended the session with palms facing me pull ups, hanging leg raises and slant board sit ups. This was a solid, pumped workout.
Today I continued my three sets-to-failure exercise plan. In each exercise, I picked a weight where I failed at 6 reps on set one, 12 reps on set two and 25 reps on set three. I did shoulders, back and biceps sets, including shoulder presses, shrugs, lats pull downs, laterals, dumb bell biceps curls, machine curls, and cable curls. I ended the session with palms facing me pull ups, hanging leg raises and slant board sit ups. This was a solid, pumped workout.
Old Navy
Registered User
Friday, May 18, 2007 - Six Weeks Until My Next Contest
I did my second legs and calves workout of the week, using different equipment than I did on Tuesday. My three-sets-to-failure exercises included seated leg press, lunges, seated ham curls, extensions, and standing calve raises. My sets were 6 RM, 12 RM and 25 RM. Tough Stuff.
I did my second legs and calves workout of the week, using different equipment than I did on Tuesday. My three-sets-to-failure exercises included seated leg press, lunges, seated ham curls, extensions, and standing calve raises. My sets were 6 RM, 12 RM and 25 RM. Tough Stuff.
Old Navy
Registered User
Monday, May 21, 2007 - 40 Days Until My Next Contest
I was a judge on Saturday for the 2007 FAME SNBF Capital Classic Bodybuilding, Fitness and Figure Championships in Montgomery, Alabama. It was a pro qualifier and my third contest judging opportunity. The Capital Classic is a good show. We had 44 very competitive athletes with competition in nearly every class. My scores were very much in line with the other judges. The only area I need to work on as a judge is Figure, but I'm learning. And, as a judge, I really learn a lot that is helpful to me in my competitions. I get a different perspective from the other side of the lights.
With 40 days to go until the 2007 NPA Masters Universe in Ft. Lee, VA, I am back on my contest prep diet. I enjoyed the week off after my last show on May 12th.
Today I continued the 6 RM, 12 RM, 24 RM sets to failure exercises. It was chest and triceps day and I did incline dumb bell flies, flat bench dumb bell flies and decline dumb bell flies. I also did pec deck and ended the session with 50 push ups and 50 slant board crunches.
I was a judge on Saturday for the 2007 FAME SNBF Capital Classic Bodybuilding, Fitness and Figure Championships in Montgomery, Alabama. It was a pro qualifier and my third contest judging opportunity. The Capital Classic is a good show. We had 44 very competitive athletes with competition in nearly every class. My scores were very much in line with the other judges. The only area I need to work on as a judge is Figure, but I'm learning. And, as a judge, I really learn a lot that is helpful to me in my competitions. I get a different perspective from the other side of the lights.
With 40 days to go until the 2007 NPA Masters Universe in Ft. Lee, VA, I am back on my contest prep diet. I enjoyed the week off after my last show on May 12th.
Today I continued the 6 RM, 12 RM, 24 RM sets to failure exercises. It was chest and triceps day and I did incline dumb bell flies, flat bench dumb bell flies and decline dumb bell flies. I also did pec deck and ended the session with 50 push ups and 50 slant board crunches.
Old Navy
Registered User
May 22, 2007 - 39 Days Until My Next Contest
It was legs and calves day as I continued my 6 RM, 12 RM and 25 RM three-sets to failure on each exercise workout plan. I know this is working because my chest and triceps are sore from yesterday's session. Today I did squats, lunges, extensions, ham curls and calve raises. I ended the session with a short, moderate, elevated tread mill run.
I'm leaving Birmingham, Alabama this morning for New York City on business through Friday. I have already checked out the hotel and it has a good gym. I'll report daily on my workouts from The Big Apple.
It was legs and calves day as I continued my 6 RM, 12 RM and 25 RM three-sets to failure on each exercise workout plan. I know this is working because my chest and triceps are sore from yesterday's session. Today I did squats, lunges, extensions, ham curls and calve raises. I ended the session with a short, moderate, elevated tread mill run.
I'm leaving Birmingham, Alabama this morning for New York City on business through Friday. I have already checked out the hotel and it has a good gym. I'll report daily on my workouts from The Big Apple.
Old Navy
Registered User
Wednesday, May 23, 2007, 38 Days Until My Next Show
I am in Brooklyn, New York attending a conference. The gym at the Marriott at the Brooklyn Bridge Hotel is excellent. It is a private club that offers guest memberships to hotel guests at no charge. The gym is well equipped. One of my Distance Training clients from California, Greg Tarczynski, a professional photographer, is covering the conference. It gives me the opportunity to train with Greg, one-on-one, today, Thursday and Friday. It's good to be able to work with one of my clients instead of offering advice by cell phone, emails and chat.
Today Greg and I worked chest, triceps and abs. He enjoyed the 6 RM, 12 RM and 25 RM sets. We ended the session with a tread mill run. Tomorrow we will hit back and biceps.
I am in Brooklyn, New York attending a conference. The gym at the Marriott at the Brooklyn Bridge Hotel is excellent. It is a private club that offers guest memberships to hotel guests at no charge. The gym is well equipped. One of my Distance Training clients from California, Greg Tarczynski, a professional photographer, is covering the conference. It gives me the opportunity to train with Greg, one-on-one, today, Thursday and Friday. It's good to be able to work with one of my clients instead of offering advice by cell phone, emails and chat.
Today Greg and I worked chest, triceps and abs. He enjoyed the 6 RM, 12 RM and 25 RM sets. We ended the session with a tread mill run. Tomorrow we will hit back and biceps.
Old Navy
Registered User
Thanks. I appreciate your interest in my Journal.
Old Navy
Registered User
Thursday, May 24, 2007 - Brooklyn, New York
My training client, Greg, and I had a great workout in the Marriott At The Brooklyn Bridge hotel gym. We did several sets of 6 RM, 12 RM and 25 RM back, shoulder and biceps exercises. We did lats pull downs, low rows, high rows and machine shoulder presses and shrugs. For biceps, we did cable curls and worked the rack with 10 X 30, 25, 20, 15 and 10 pound seated dumb bell curls. We ended the session with some moderate tread mill work and abs crunches. Tomorrow, our last day together, we will work legs and calves. It's a little hard staying on a strict diet while attending a business conference, but we are trying.
My training client, Greg, and I had a great workout in the Marriott At The Brooklyn Bridge hotel gym. We did several sets of 6 RM, 12 RM and 25 RM back, shoulder and biceps exercises. We did lats pull downs, low rows, high rows and machine shoulder presses and shrugs. For biceps, we did cable curls and worked the rack with 10 X 30, 25, 20, 15 and 10 pound seated dumb bell curls. We ended the session with some moderate tread mill work and abs crunches. Tomorrow, our last day together, we will work legs and calves. It's a little hard staying on a strict diet while attending a business conference, but we are trying.
Old Navy
Registered User
Friday, May 25, 2007 - Check In At My Next Contest Is Five Weeks From Today
I arrived back in Birmingham, Alabama from New York City at 5 PM Central time today. Both the New York and Birmingham Airports were crowded due to the Memorial Day weekend travel. I'm glad I beat the rush.
I worked out with my training client, Greg, early this morning before I left for the airport. We had a strong legs and calves training session, including squats, lunges, extensions, ham curls and seated calve raises. I will take the weekend off and hit the gym on Monday morning as I begin a slow five-week contest diet to prepare for the 2007 NPA Masters Universe in Ft. Lee, Virginia on June 30.
I arrived back in Birmingham, Alabama from New York City at 5 PM Central time today. Both the New York and Birmingham Airports were crowded due to the Memorial Day weekend travel. I'm glad I beat the rush.
I worked out with my training client, Greg, early this morning before I left for the airport. We had a strong legs and calves training session, including squats, lunges, extensions, ham curls and seated calve raises. I will take the weekend off and hit the gym on Monday morning as I begin a slow five-week contest diet to prepare for the 2007 NPA Masters Universe in Ft. Lee, Virginia on June 30.
Old Navy
Registered User
Monday, May 28, 2007, Memorial Day (US)
I met my friend and fellow NGA & IDFA Pro, John Rossman, in the gym today and we fooled around with chest, back and triceps. It was mostly laughing and goofing. Then we went to the California Pizza Kitchen for a Carb Load. It was a nice way to spend part of Memorial Day. I'll get back to being serious tomorrow.
I met my friend and fellow NGA & IDFA Pro, John Rossman, in the gym today and we fooled around with chest, back and triceps. It was mostly laughing and goofing. Then we went to the California Pizza Kitchen for a Carb Load. It was a nice way to spend part of Memorial Day. I'll get back to being serious tomorrow.
Old Navy
Registered User
Tuesday, May 29, 2007, 32 Days Until My Next Contest
Today I focused on 6 RM, 12 RM and 25 RM legs and calves exercises. I completed sets of squats, leg presses, extensions, ham curls, abductors and adductors and weighted seated calve raises. I ended the session with 50 slow, hard, slant board crunches, holding at the top of each crunch with a squeeze. With a little over a month to go until my first contest, I am basically ready. I will harden up and lean up a bit with diet and cardio as the time to compete nears.
Today I focused on 6 RM, 12 RM and 25 RM legs and calves exercises. I completed sets of squats, leg presses, extensions, ham curls, abductors and adductors and weighted seated calve raises. I ended the session with 50 slow, hard, slant board crunches, holding at the top of each crunch with a squeeze. With a little over a month to go until my first contest, I am basically ready. I will harden up and lean up a bit with diet and cardio as the time to compete nears.
Old Navy
Registered User
Wednesday, May 30, 2007, 30 Days Until I Check In For My Next Contest
Today was a cardio and abs day. I did a moderate elevated tread mill session, and for abs, hanging leg lifts and slant board crunches. I also did a few practice posing rounds, to work on holding my poses hard without shaking. Tomorrow I will work on shoulders, back and biceps. With a month to go until my next show, I'm staying tight.
Today was a cardio and abs day. I did a moderate elevated tread mill session, and for abs, hanging leg lifts and slant board crunches. I also did a few practice posing rounds, to work on holding my poses hard without shaking. Tomorrow I will work on shoulders, back and biceps. With a month to go until my next show, I'm staying tight.
Old Navy
Registered User
Thursday, May 31, 2007, 29 Days Until I Weigh In For My Next Contest
I had a really strong 6 RM, 12 RM and 25 RM back, shoulders and biceps workout. I did lats pull downs, rows, shoulder presses, shoulder laterals and shoulder extensions. Then I did dumb bell curls and machine biceps curls. I ended the session with abs work. My weight is holding at around 150.0
I had a really strong 6 RM, 12 RM and 25 RM back, shoulders and biceps workout. I did lats pull downs, rows, shoulder presses, shoulder laterals and shoulder extensions. Then I did dumb bell curls and machine biceps curls. I ended the session with abs work. My weight is holding at around 150.0
Old Navy
Registered User
Friday, June 1, 2007, 28 Days Until I Check In At My Next Contest
Today I had a great "Reps To Failure" (RM) legs and calves workout. I completed three sets each of squats, lunges, leg extensions, ham curls, calve extensions and calve raises.
As the 2006 FAME WNSO Men's Masters 60+ World Champion, I have been invited to Toronto next weekend (June 8, 9 & 10) to be Guest Poser at the 2007 FAME WNSO Canadian National Championships.
Today I had a great "Reps To Failure" (RM) legs and calves workout. I completed three sets each of squats, lunges, leg extensions, ham curls, calve extensions and calve raises.
As the 2006 FAME WNSO Men's Masters 60+ World Champion, I have been invited to Toronto next weekend (June 8, 9 & 10) to be Guest Poser at the 2007 FAME WNSO Canadian National Championships.
Old Navy
Registered User
Monday, June 4, 2007, 25 Days Until I Check In For My Next Contest.
In preparation for my Guest Posing appearance next weekend at the 2007 FAME WNSO Canadian National Championships in Toronto, I began a week of modified-contest prep diet and training.
I did a pre-judging pump up and posing practice. I also did some light circuit weight training, using light weights and more reps (15-25). Then I did a moderate tread mill session followed by an abs workout.
I weigh 151.0, about a pound from my contest weight. Since I am Guest Posing and not competing, I will not do as much "shredding" work as I normally do for a bodybuilding competition, Nevertheless, I will come in hard and lean for my two Guest Posing stints (one before the Masters and one before the Pros individual posing routines).
In preparation for my Guest Posing appearance next weekend at the 2007 FAME WNSO Canadian National Championships in Toronto, I began a week of modified-contest prep diet and training.
I did a pre-judging pump up and posing practice. I also did some light circuit weight training, using light weights and more reps (15-25). Then I did a moderate tread mill session followed by an abs workout.
I weigh 151.0, about a pound from my contest weight. Since I am Guest Posing and not competing, I will not do as much "shredding" work as I normally do for a bodybuilding competition, Nevertheless, I will come in hard and lean for my two Guest Posing stints (one before the Masters and one before the Pros individual posing routines).
Old Navy
Registered User
Tuesday, June 5, 2007, 24 Days Until Check In for the 2007 NPA Masters Universe
I'm a little concerned about peaking too quickly for my Guest Posing appearance at the FAME WNSO Nationals this weekend. I woke up this morning a hard and vascular 149.0 pounds, I skipped the gym and did a pump-up and practice posing session at home. I will add some carbs today. I want to be 150.0 on stage this Saturday. Although I'm not competing, I will in contest shape when I Guest Pose. My body fat is around 5%. I'll start my show grooming prep tomorrow.
I'm a little concerned about peaking too quickly for my Guest Posing appearance at the FAME WNSO Nationals this weekend. I woke up this morning a hard and vascular 149.0 pounds, I skipped the gym and did a pump-up and practice posing session at home. I will add some carbs today. I want to be 150.0 on stage this Saturday. Although I'm not competing, I will in contest shape when I Guest Pose. My body fat is around 5%. I'll start my show grooming prep tomorrow.
Old Navy
Registered User
Wednesday, June 6, 2007, Three Days Until My Guest Posing Appearance at the FAME WNSO Worlds.
After a re-feed last night, I woke up this morning weighing 150.2, so I'm back on track. I did some quads extensions and flexes with light weights and a upper body circuit workout, with light weights in the 15-20 rep range. Then I did a moderate tread mill walk for cardio and a practice posing session, to work on my four routines for the Toronto show on Saturday.
After a re-feed last night, I woke up this morning weighing 150.2, so I'm back on track. I did some quads extensions and flexes with light weights and a upper body circuit workout, with light weights in the 15-20 rep range. Then I did a moderate tread mill walk for cardio and a practice posing session, to work on my four routines for the Toronto show on Saturday.
Old Navy
Registered User
Thursday, June 7, 2007, Two Days Until My Guest Posing Appearance at the FAME WNSO Worlds in Toronto
I spent my time at the gym today doing 10 sets of 30 reps of leg flexes and then I worked on my posing routines for this weekend's show in Canada. Last night I did a full body shave and exfoliation. I will have one professional spray tan applied this evening and then shower it off on Friday. It will leave me with a good base for my Dream Tan II application at the venue. I leave for Toronto at 6:30 AM on Saturday and arrive at noon. My first routine will happen at around 4:30 PM. I sure hope the plane isn't late. The reason I'm not leaving for Canada on Friday is that my wife and I have tickets for a Chicago concert in Birmingham that night. We have our priorities in order. LOL
I spent my time at the gym today doing 10 sets of 30 reps of leg flexes and then I worked on my posing routines for this weekend's show in Canada. Last night I did a full body shave and exfoliation. I will have one professional spray tan applied this evening and then shower it off on Friday. It will leave me with a good base for my Dream Tan II application at the venue. I leave for Toronto at 6:30 AM on Saturday and arrive at noon. My first routine will happen at around 4:30 PM. I sure hope the plane isn't late. The reason I'm not leaving for Canada on Friday is that my wife and I have tickets for a Chicago concert in Birmingham that night. We have our priorities in order. LOL
Old Navy
Registered User
Friday, June 8, 2007 - Packing For My Trip To Toronto
As I do for all of my contests, I took a vacation day from work so I can have the time I need today to pack, practice posing, tan, relax, get in my "game" mode and focus on what's ahead. I will have everything in place by this evening, when my wife and I go to a Chicago concert in Birmingham. We will return home late and get up at around 4:30 AM so I can catch my 6:30 flight to Toronto. If all goes well, I will arrive in Toronto at noon. My first Guest Posing appearance of the day is at 4:30 PM. I'm excited about taking part in this weekend's 2007 FAME WNSO National Championships.
As I do for all of my contests, I took a vacation day from work so I can have the time I need today to pack, practice posing, tan, relax, get in my "game" mode and focus on what's ahead. I will have everything in place by this evening, when my wife and I go to a Chicago concert in Birmingham. We will return home late and get up at around 4:30 AM so I can catch my 6:30 flight to Toronto. If all goes well, I will arrive in Toronto at noon. My first Guest Posing appearance of the day is at 4:30 PM. I'm excited about taking part in this weekend's 2007 FAME WNSO National Championships.
Old Navy
Registered User
FAME WNSO Reaches Out to Senior Athletes
Establishes a Master Pro Division for Bodybuilding and Fitness Competitors
Awards 1st WNSO Master Pro Card to Scott “Old Navy” Hults
June 10, 2007, Toronto, Canada (FAME) – For the past 10 years, the World Natural Sports Organization, WNSO, has been a leader in providing natural, drug-free competitions for bodybuilding, fitness, model and figure athletes. The organization offers both amateur and professional level contests throughout Canada, the United States, Europe, Africa, Australia, and New Zealand.
The husband and wife team of Jeffrey Kippel and Mindy Blackstien cofounders of the WNSO, also publish the federations magazine, FAME. Last year, because of the increased interest in modeling, The WNSO began a Muscle Model Division.
Continuing to look for ways to better serve their FAME athletes, the two turned their attention to the senior class and at this years FAME National Championships named the first ever WNSO Master Pro bodybuilder.
Kippel and Blackstien selected for this honor a senior US bodybuilder from Alabama, Scott “Old Navy” Hults, who is the 64 year-old 2006 FAME WNSO Men’s Masters 60+ World Champion.
He was selected to receive his WNSO Master Pro card as the representative Champion from last years FAME Worlds. Hults attended this years event and appeared on stage as Guest Poser during the amateur competition and again at the evening Pro show.
At the Pro show, the promoters introduced “Old Navy” as the 2006 Masters 60+ Champion and on stage, awarded him the first WNSO Master Pro Card as they announced the launching of the new WNSO Masters Pro Division.
“I am honored to be selected as the first WNSO Master Pro. I hope I can inspire those who believe age is a statistic, not a burden,” Hults said.
The WNSO will offer its first Master Pro competition at the 2007 FAME North American and US National Championships in Miami, FL, November 2-4. Plans are for there to be one or more Master Pro competitions per year in the US and in Canada, and later in other countries. The Men’s body building will be split into two age groups, 40-55 and 55+. The women's Master Pros will be 35+.
In order to establish a stable of Master Pros, the WNSO will award a WNSO Master Pro Card to the winners of the Men’s Masters 40+, 50+ and 60+ FAME World Championships from 2005 and 2006 and the winners of the Women's Masters Class for those years. The winners of the Men’s and Women's Masters classes that had five or more competitors in this years FAME National Championship show also earned WNSO Master Pro Cards.
After the show, Hults was named FAME WNSO’s Vice President for Senior Athletics and will help FAME promote the Masters Pro Division, act as spokesperson for FAME Senior Athletics and write a column on senior fitness and contest prep for FAME Magazine.
Hults said in addition to Men’s and women's bodybuilders, the new Master Pro Division will also include male and female fitness competitors.
Establishes a Master Pro Division for Bodybuilding and Fitness Competitors
Awards 1st WNSO Master Pro Card to Scott “Old Navy” Hults
June 10, 2007, Toronto, Canada (FAME) – For the past 10 years, the World Natural Sports Organization, WNSO, has been a leader in providing natural, drug-free competitions for bodybuilding, fitness, model and figure athletes. The organization offers both amateur and professional level contests throughout Canada, the United States, Europe, Africa, Australia, and New Zealand.
The husband and wife team of Jeffrey Kippel and Mindy Blackstien cofounders of the WNSO, also publish the federations magazine, FAME. Last year, because of the increased interest in modeling, The WNSO began a Muscle Model Division.
Continuing to look for ways to better serve their FAME athletes, the two turned their attention to the senior class and at this years FAME National Championships named the first ever WNSO Master Pro bodybuilder.
Kippel and Blackstien selected for this honor a senior US bodybuilder from Alabama, Scott “Old Navy” Hults, who is the 64 year-old 2006 FAME WNSO Men’s Masters 60+ World Champion.
He was selected to receive his WNSO Master Pro card as the representative Champion from last years FAME Worlds. Hults attended this years event and appeared on stage as Guest Poser during the amateur competition and again at the evening Pro show.
At the Pro show, the promoters introduced “Old Navy” as the 2006 Masters 60+ Champion and on stage, awarded him the first WNSO Master Pro Card as they announced the launching of the new WNSO Masters Pro Division.
“I am honored to be selected as the first WNSO Master Pro. I hope I can inspire those who believe age is a statistic, not a burden,” Hults said.
The WNSO will offer its first Master Pro competition at the 2007 FAME North American and US National Championships in Miami, FL, November 2-4. Plans are for there to be one or more Master Pro competitions per year in the US and in Canada, and later in other countries. The Men’s body building will be split into two age groups, 40-55 and 55+. The women's Master Pros will be 35+.
In order to establish a stable of Master Pros, the WNSO will award a WNSO Master Pro Card to the winners of the Men’s Masters 40+, 50+ and 60+ FAME World Championships from 2005 and 2006 and the winners of the Women's Masters Class for those years. The winners of the Men’s and Women's Masters classes that had five or more competitors in this years FAME National Championship show also earned WNSO Master Pro Cards.
After the show, Hults was named FAME WNSO’s Vice President for Senior Athletics and will help FAME promote the Masters Pro Division, act as spokesperson for FAME Senior Athletics and write a column on senior fitness and contest prep for FAME Magazine.
Hults said in addition to Men’s and women's bodybuilders, the new Master Pro Division will also include male and female fitness competitors.
Old Navy
Registered User
Tuesday, June 12, 2007, 18 Days Until the 2007 NPA Masters Universe in Ft. Lee, VA
I had a great time last weekend as Guest Poser at the 2007 FAME WNSO National Championships in Toronto. Here is a link to some photos from my Posing Routines:
Invalid Link Removed
This morning I got back to the business of preparing for my next contest, in less than three weeks. I did a heavy legs workout (squats, hack machine, extensions, ham curls, adduction, abduction and seated and standing calve raises. I concentrated on a slow pace with a hard squeeze at the top of each rep and a slow release for negative action. I ended the session with some abs work and then got my cardio in by changing a flat tire on my truck.
I had a great time last weekend as Guest Poser at the 2007 FAME WNSO National Championships in Toronto. Here is a link to some photos from my Posing Routines:
Invalid Link Removed
This morning I got back to the business of preparing for my next contest, in less than three weeks. I did a heavy legs workout (squats, hack machine, extensions, ham curls, adduction, abduction and seated and standing calve raises. I concentrated on a slow pace with a hard squeeze at the top of each rep and a slow release for negative action. I ended the session with some abs work and then got my cardio in by changing a flat tire on my truck.
Old Navy
Registered User
Wednesday, June 13, 2007, 17 Days Until My Next Contest
Today was chest and triceps day and I pulled a workout from my bag that I haven't done in quite a while. Each exercise had three 10 rep sets with progressive weight added to each set. Between each set of every exercise, I did 10 full dips. I did flat bench, incline and decline dumb bell presses, pec deck, triceps pushdowns and extensions. I did a total of 180 dips (18 x 10). I ended the session with 50 slant bench crunches. Fun Stuff.
Today was chest and triceps day and I pulled a workout from my bag that I haven't done in quite a while. Each exercise had three 10 rep sets with progressive weight added to each set. Between each set of every exercise, I did 10 full dips. I did flat bench, incline and decline dumb bell presses, pec deck, triceps pushdowns and extensions. I did a total of 180 dips (18 x 10). I ended the session with 50 slant bench crunches. Fun Stuff.
Old Navy
Registered User
Thursday, June 14, 2007, 16 Days Until the NPA Masters Universe in Ft. Lee, VA
Body weight: 151.8
I was in the zone today. I worked back, shoulders and biceps with lots of combo sets. My favorite was heavy lats pull downs combined with pull ups. I did five sets of 10 reps each, going back and forth between pulling down and pulling up. Hard Core. I then combined shoulder presses and shrugs, four sets of 10 reps. For biceps, I went heavy (for me) and did 3 sets of 10 reps with 35 pound dumb bells, combined with machine curls (100 pounds) and barbell curls (60 pounds). Sweet.
Body weight: 151.8
I was in the zone today. I worked back, shoulders and biceps with lots of combo sets. My favorite was heavy lats pull downs combined with pull ups. I did five sets of 10 reps each, going back and forth between pulling down and pulling up. Hard Core. I then combined shoulder presses and shrugs, four sets of 10 reps. For biceps, I went heavy (for me) and did 3 sets of 10 reps with 35 pound dumb bells, combined with machine curls (100 pounds) and barbell curls (60 pounds). Sweet.
Old Navy
Registered User
Friday, June 15, 2007, Check In For My Next Contest Is Two Weeks From Today
As the header states, it's time to get it on. I will do a hard week of training next week and then a final week of contest prep leading up to my flight from Birmingham, Alabama to Richmond, Virginia for the 2007 NPA Nationals and Masters Universe. The promoter told me, so far, the Men's Master 60+ class is the largest masters class he has. I'm pumped. It seems more than a few of us want to earn their NPA Master Pro Card. At least six of us will be vying for the title. One guy is coming from Florida for the contest. Fun Stuff. I am also competing in the Open Lightweight Class in the NPA Nationals part of the competition.
Today I did my second legs workout of the week. I went heavy on presses, extensions, ham curls, walking lunges and calve raises.
Tomorrow, I'm meeting one of my Distance Training clients at the gym for a one-on-one workout. He is driving from Atlanta to train and then do a practice posing session with me.
As the header states, it's time to get it on. I will do a hard week of training next week and then a final week of contest prep leading up to my flight from Birmingham, Alabama to Richmond, Virginia for the 2007 NPA Nationals and Masters Universe. The promoter told me, so far, the Men's Master 60+ class is the largest masters class he has. I'm pumped. It seems more than a few of us want to earn their NPA Master Pro Card. At least six of us will be vying for the title. One guy is coming from Florida for the contest. Fun Stuff. I am also competing in the Open Lightweight Class in the NPA Nationals part of the competition.
Today I did my second legs workout of the week. I went heavy on presses, extensions, ham curls, walking lunges and calve raises.
Tomorrow, I'm meeting one of my Distance Training clients at the gym for a one-on-one workout. He is driving from Atlanta to train and then do a practice posing session with me.
Old Navy
Registered User
Monday, June 18, 2007, 12 Days Until My Next Contest
Body Weight: 152.0. Contest Goal: 150.0 Shredded
A change in travel plans. Instead of flying from Birmingham, Alabama to Richmond, Virginia for the contest in 12 days, a good friend of mind, and fellow competitor are going to drive to the show. We figure it will take about 10 hours and cost a lot less than two air fares and a rental car. We will split the gas and the driving, so it should be OK. John Rossman is an outstanding athlete. He is an NGA and IDFA Pro. He turned 40 last week, so at this show, he will compete in the Masters 40+ class, while I compete in the Masters 60+ class. We will compete against each other in the Open Men's Lightweight class. We did that once before, and, of course, he placed higher than me, but I ain't gonna roll over for this one either. LOL It's a Pro Qualifier.
Today I did another session of combination exercises. Using Hammer Strength machines, I did three sets of 10 heavy reps of incline, decline and flat chest presses, combined with 10 deep dips after each set. I also did three sets of heavy pec deck exercises, followed by 10 dips after each set. For triceps, I did three sets of ten reps of pull downs and seated press downs, followed by 10 pushups after each set. Sweet.
Body Weight: 152.0. Contest Goal: 150.0 Shredded
A change in travel plans. Instead of flying from Birmingham, Alabama to Richmond, Virginia for the contest in 12 days, a good friend of mind, and fellow competitor are going to drive to the show. We figure it will take about 10 hours and cost a lot less than two air fares and a rental car. We will split the gas and the driving, so it should be OK. John Rossman is an outstanding athlete. He is an NGA and IDFA Pro. He turned 40 last week, so at this show, he will compete in the Masters 40+ class, while I compete in the Masters 60+ class. We will compete against each other in the Open Men's Lightweight class. We did that once before, and, of course, he placed higher than me, but I ain't gonna roll over for this one either. LOL It's a Pro Qualifier.
Today I did another session of combination exercises. Using Hammer Strength machines, I did three sets of 10 heavy reps of incline, decline and flat chest presses, combined with 10 deep dips after each set. I also did three sets of heavy pec deck exercises, followed by 10 dips after each set. For triceps, I did three sets of ten reps of pull downs and seated press downs, followed by 10 pushups after each set. Sweet.
Old Navy
Registered User
Wednesday, June 20, 2007, 10 Days Until My Next Contest
Weight: 151.0 (holding)
Today was a non-weight training day. I did 50, 50, 50, 50. Fifty pull ups, 50 hanging leg lifts, 50 slant board crunches and 50 minutes on the tread mill. Tonight I am looking forward to a refeed.
Weight: 151.0 (holding)
Today was a non-weight training day. I did 50, 50, 50, 50. Fifty pull ups, 50 hanging leg lifts, 50 slant board crunches and 50 minutes on the tread mill. Tonight I am looking forward to a refeed.
Old Navy
Registered User
Thursday, June 21, 2007, Nine Days Until My Next Contest
Weight 151.6 (Refeed last night)
I am right where I want to be with my weight. I should come in around 149.0, hard and cut. I'll start my contest prep week on Sunday, with an increase in water consumption.
Today was shoulders, back and biceps. I was a little tired, so I did a moderately hard workout of shoulder presses, Arnold's, cable raises, seated cable rows, bent over rows, seated biceps curls and standing biceps curls. I ended with abs work and a moderate elevated tread mill run. Tomorrow will be my last hard legs workout before my contest.
Weight 151.6 (Refeed last night)
I am right where I want to be with my weight. I should come in around 149.0, hard and cut. I'll start my contest prep week on Sunday, with an increase in water consumption.
Today was shoulders, back and biceps. I was a little tired, so I did a moderately hard workout of shoulder presses, Arnold's, cable raises, seated cable rows, bent over rows, seated biceps curls and standing biceps curls. I ended with abs work and a moderate elevated tread mill run. Tomorrow will be my last hard legs workout before my contest.
Old Navy
Registered User
Friday, June 22, 2007, Eight Days Until My Next Contest
Weight: 151.4
I did my last hard legs workout today before my contest a week from tomorrow. I completed a reps-to-failure session, doing 6 RM, 12 RM and 25 RM sets for squats, extensions, lunges, curls and calves. I ended the workout with 50 crunches and a moderate cardio walk on the tread mill. I'll do cardio tomorrow, take Sunday off and then begin a week of pump-up and posing practice, abs and cardio. We leave for Ft. Lee, Virginia on Friday morning, driving time about 10 hours.
Weight: 151.4
I did my last hard legs workout today before my contest a week from tomorrow. I completed a reps-to-failure session, doing 6 RM, 12 RM and 25 RM sets for squats, extensions, lunges, curls and calves. I ended the workout with 50 crunches and a moderate cardio walk on the tread mill. I'll do cardio tomorrow, take Sunday off and then begin a week of pump-up and posing practice, abs and cardio. We leave for Ft. Lee, Virginia on Friday morning, driving time about 10 hours.
Old Navy
Registered User
Monday, June 25, Five Days Until My Next Contest
Body Weight: 150.2
Here is my daily diet and training regimen for the week, courtesy of my coach, Sean Sullivan.
Contest Week Diet for the 2007 NPA Nationals and Masters Universe, Ft. Lee, VA, June 30
Sunday – 1 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: None
Cardio: None
Posing: 1 set, hold each pose for 10 seconds
Monday – 1 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds
Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 20 minutes
Posing: AM 1 set, hold each pose for 10 seconds
Posing: PM, 1 set, hold each pose for 15 seconds
Body Weight: 150.2
Here is my daily diet and training regimen for the week, courtesy of my coach, Sean Sullivan.
Contest Week Diet for the 2007 NPA Nationals and Masters Universe, Ft. Lee, VA, June 30
Sunday – 1 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: None
Cardio: None
Posing: 1 set, hold each pose for 10 seconds
Monday – 1 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds
Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 20 minutes
Posing: AM 1 set, hold each pose for 10 seconds
Posing: PM, 1 set, hold each pose for 15 seconds
Old Navy
Registered User
Tuesday, June 26, 2007, Four Days To Go.
Weight: 150.0 (Holding)
Contest Week Diet and Training for Tuesday
1 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 15 minutes
Posing: AM 1 set, hold each pose for 15 seconds
Posing: PM, 1 set, hold each pose for 20 seconds
I'm feeling hard and looking vascular. I'm in the Zone.
Weight: 150.0 (Holding)
Contest Week Diet and Training for Tuesday
1 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 15 minutes
Posing: AM 1 set, hold each pose for 15 seconds
Posing: PM, 1 set, hold each pose for 20 seconds
I'm feeling hard and looking vascular. I'm in the Zone.
Old Navy
Registered User
Wednesday, June 27, 2007, Three More Days
Weight: 149.0. On Target
Diet – 1 Gallon of Water, lightly salt meal 1, 3, 5
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
Training: PM Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
Cardio: AM, 20 minutes moderate
Cardio: PM, light treadmill or jog 10 minutes
Posing: AM 1 set, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds
Tonight I begin my contest grooming with a haircut, full-body shave and exfoliation. I will apply my first coat of tanning solution on Thursday.
I’m feeling confident and fit. I try to come in the best shape of my life for each contest. I take nothing for granted.
Weight: 149.0. On Target
Diet – 1 Gallon of Water, lightly salt meal 1, 3, 5
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
Training: PM Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
Cardio: AM, 20 minutes moderate
Cardio: PM, light treadmill or jog 10 minutes
Posing: AM 1 set, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds
Tonight I begin my contest grooming with a haircut, full-body shave and exfoliation. I will apply my first coat of tanning solution on Thursday.
I’m feeling confident and fit. I try to come in the best shape of my life for each contest. I take nothing for granted.
somewhatgifted
Registered User
Hey navy hope all is well.
Old Navy
Registered User
Everything is great. In the Zone and Focused on the Task. Thanks for your message.
Old Navy
Registered User
Thursday, Friday & Saturday, June 28, 29 & 30, 2007
2007 NPA Nationals & Masters Universe, Ft. Lee, Virginia, USA
Since I will be traveling on Friday and competing on Saturday, I have decided to post the rest of my contest week diet and training prep now.
Weight: 149.0 (on target)
Thursday – .5 Gal Water, light salt meal 1, 3, 5
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds
Cardio: AM, 20 minutes 3.5 speed, flat treadmill
Posing: AM 2 sets, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds
Friday – .5 Gal Water, salt – none added
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice
Training: None
Cardio: None
Posing: Stay tight. Flex frequently
Saturday – 4 oz Water with each meal, normal salt
Meal 1: 6 oz steak, 4 egg whites, wheat toast, 8 oz grapefruit juice
Meal 2: 6 oz salmon, sweet potatoes, vegetables, 8 oz grapefruit juice
Meal 3: 6 oz salmon, vegetables, sweet potatoes, 8 oz grapefruit juice
15 minutes before pumping up: 8 oz grapefruit juice.
After prejudging, continue salmon, brown rice, vegetables, grapefruit juice.
After prejudging, return to normal intake of water, 8-10 oz water per hour
Evening Show
15 minutes before pumping up: 8 oz grapefruit juice.
Pick up my Trophies and Pro Card and have a nice meal and drive home.
2007 NPA Nationals & Masters Universe, Ft. Lee, Virginia, USA
Since I will be traveling on Friday and competing on Saturday, I have decided to post the rest of my contest week diet and training prep now.
Weight: 149.0 (on target)
Thursday – .5 Gal Water, light salt meal 1, 3, 5
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds
Cardio: AM, 20 minutes 3.5 speed, flat treadmill
Posing: AM 2 sets, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds
Friday – .5 Gal Water, salt – none added
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice
Training: None
Cardio: None
Posing: Stay tight. Flex frequently
Saturday – 4 oz Water with each meal, normal salt
Meal 1: 6 oz steak, 4 egg whites, wheat toast, 8 oz grapefruit juice
Meal 2: 6 oz salmon, sweet potatoes, vegetables, 8 oz grapefruit juice
Meal 3: 6 oz salmon, vegetables, sweet potatoes, 8 oz grapefruit juice
15 minutes before pumping up: 8 oz grapefruit juice.
After prejudging, continue salmon, brown rice, vegetables, grapefruit juice.
After prejudging, return to normal intake of water, 8-10 oz water per hour
Evening Show
15 minutes before pumping up: 8 oz grapefruit juice.
Pick up my Trophies and Pro Card and have a nice meal and drive home.
Old Navy
Registered User
Monday, July 2, 2007, 2007 NPA Nationals and Masters Universe - Results
Masters 60+ - Tied for First (placed 2nd after the tie-breaker)
Awarded Best Poser trophy
I really enjoyed this contest. Everyone was ready to compete. It was intense but fun. The competitors were loose and friendly. The facilitators were good and the promoter provided one of the best pump up areas I have every seen, lots of equipment, including benches. The show ran smoothly. My only issue, and it was personal, was that they kept us at the athletes meeting a little longer than needed and the show started late. This was a Pro Qualifier and they still took the time to demonstrate the poses for men and women. Not necessary.
The Masters 60+ class was up first and I didn't have enough time to pump up. But none of my competitors did either. We had five minutes to get on stage.
I tried very hard to win my fourth pro card at this show. I tied for First. My chief competitor had better abs than me and a better back (former power lifter). I had a better everything else. It was close. I don't know what the judges did with the tie breaker...but, it doesn't matter. I placed 2nd and that has given me a new drive to strive to be better.
I am going to start a very hard program of drop set workouts. I am going to kick my butt to get a little bigger and harder. I will go back to that show next year and I will win...There will be no tie for First.
I believe I took my self for granted. I believe I could have dieted harder and prepared harder for this show. I know I grew some this season, but I just know I could have worked harder these last six weeks and maybe it would have made the difference. I won't make that mistake again. I have just raised my own bar!!!
I was gratified to receive my fourth Best Poser award. I love posing and I love entertaining the audience. At this show, the audience was very responsive to my routine. At the awards ceremony, the MC asked me to perform my routine again for the audience and I did. Sweet. After, they asked my to say a few words and I took the opportunity to promote senior fitness.
Masters 60+ - Tied for First (placed 2nd after the tie-breaker)
Awarded Best Poser trophy
I really enjoyed this contest. Everyone was ready to compete. It was intense but fun. The competitors were loose and friendly. The facilitators were good and the promoter provided one of the best pump up areas I have every seen, lots of equipment, including benches. The show ran smoothly. My only issue, and it was personal, was that they kept us at the athletes meeting a little longer than needed and the show started late. This was a Pro Qualifier and they still took the time to demonstrate the poses for men and women. Not necessary.
The Masters 60+ class was up first and I didn't have enough time to pump up. But none of my competitors did either. We had five minutes to get on stage.
I tried very hard to win my fourth pro card at this show. I tied for First. My chief competitor had better abs than me and a better back (former power lifter). I had a better everything else. It was close. I don't know what the judges did with the tie breaker...but, it doesn't matter. I placed 2nd and that has given me a new drive to strive to be better.
I am going to start a very hard program of drop set workouts. I am going to kick my butt to get a little bigger and harder. I will go back to that show next year and I will win...There will be no tie for First.
I believe I took my self for granted. I believe I could have dieted harder and prepared harder for this show. I know I grew some this season, but I just know I could have worked harder these last six weeks and maybe it would have made the difference. I won't make that mistake again. I have just raised my own bar!!!
I was gratified to receive my fourth Best Poser award. I love posing and I love entertaining the audience. At this show, the audience was very responsive to my routine. At the awards ceremony, the MC asked me to perform my routine again for the audience and I did. Sweet. After, they asked my to say a few words and I took the opportunity to promote senior fitness.
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Old Navy
Registered User
Old Navy
Registered User
Tuesday, July 3, 2007
It's a nice way to start the month. I was named "Bodybuilding Model of the Month" for July on the Lift For Life - Natural Bodybuilding at its Finest! web site. Thank you.
Invalid Link Removed
Today, after a day off from training, I continued working towards my next two contests, the 2007 NPC Alabama State Championship in Birmingham, Alabama on August 18th and the 2007 NGA Pro Am Nationals, a Pro Show, on September 8th in Atlanta.
I have upped my intensity in the gym by devoting my workouts to drop sets for each exercise. Today, for chest and triceps, I did the following:
Set - 9 reps to failure, drop weight, 8 reps to failure, drop weight, 8 reps to failure, total 25 reps. Rest 90 seconds. Then I repeated this drop set two more times for a total of 75 reps per exercise, resting 90 seconds between sets two and three.
Exercises:
Machine Chest Press
Bench Dumb Bell Flies
Weighted Dips
Incline Bench Dumb Bell Presses
Prone Triceps Extensions
Triceps Push Downs
I ended the session with three sets of 25 reps of weighted crunches.
Intense.
It's a nice way to start the month. I was named "Bodybuilding Model of the Month" for July on the Lift For Life - Natural Bodybuilding at its Finest! web site. Thank you.
Invalid Link Removed
Today, after a day off from training, I continued working towards my next two contests, the 2007 NPC Alabama State Championship in Birmingham, Alabama on August 18th and the 2007 NGA Pro Am Nationals, a Pro Show, on September 8th in Atlanta.
I have upped my intensity in the gym by devoting my workouts to drop sets for each exercise. Today, for chest and triceps, I did the following:
Set - 9 reps to failure, drop weight, 8 reps to failure, drop weight, 8 reps to failure, total 25 reps. Rest 90 seconds. Then I repeated this drop set two more times for a total of 75 reps per exercise, resting 90 seconds between sets two and three.
Exercises:
Machine Chest Press
Bench Dumb Bell Flies
Weighted Dips
Incline Bench Dumb Bell Presses
Prone Triceps Extensions
Triceps Push Downs
I ended the session with three sets of 25 reps of weighted crunches.
Intense.
Old Navy
Registered User
Thursday, July 5, 2007
I continued my Drop Set workouts today for Legs and Calves.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
Squats - 270/220/180 pounds
Extensions - 160/145/130 pounds
Ham Curls - 125/110/95 pounds
Seated Calves Raises - Three sets of 25 reps x 150 pounds
Hanging Leg Lifts - Three sets of 25 reps
This was a great workout. Fun Stuff.
I continued my Drop Set workouts today for Legs and Calves.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
Squats - 270/220/180 pounds
Extensions - 160/145/130 pounds
Ham Curls - 125/110/95 pounds
Seated Calves Raises - Three sets of 25 reps x 150 pounds
Hanging Leg Lifts - Three sets of 25 reps
This was a great workout. Fun Stuff.
Old Navy
Registered User
Friday, July 6, 2007
I continued my Drop Set workouts today for Back, Shoulders and Biceps.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
Lat Pull Downs - 150, 140, 130 pounds
Assisted Chins - Three Sets of 25
Dumb Bell Shrugs - 60, 55, 50 pounds
Dumb Bell Extensions - 25, 20, 15 pounds
Dumb Bell Curls - 30, 25, 20 pounds
Slant Board Crunches - Three Sets of 25
I continued my Drop Set workouts today for Back, Shoulders and Biceps.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
Lat Pull Downs - 150, 140, 130 pounds
Assisted Chins - Three Sets of 25
Dumb Bell Shrugs - 60, 55, 50 pounds
Dumb Bell Extensions - 25, 20, 15 pounds
Dumb Bell Curls - 30, 25, 20 pounds
Slant Board Crunches - Three Sets of 25
Old Navy
Registered User
Monday, July 9, 2007 - 40 Days Until My Next Contest
Invalid Link Removed
Here are some stage shots of my competition and posing routine from my last contest on June 30.
Body Weight: 155.6
I continued my Drop Set workouts today for Chest and Triceps.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
Incline Bench Dumb Bell Flyes - 40, 35, 30 Pounds
Flat Bench Dumb Bell Flyes - 40, 35, 30 Pounds
Decline Bench Press - 135, 110, 90 Pounds
Weighted Dips - 7 Sets of 10 Reps + 1 Set of 5 = 75 Reps with a 25 Pound Plate
Triceps Push Downs - 60, 50, 40 Pounds
Crunches - 3 Sets of 25 Reps
A very interesting workout!
Invalid Link Removed
Here are some stage shots of my competition and posing routine from my last contest on June 30.
Body Weight: 155.6
I continued my Drop Set workouts today for Chest and Triceps.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
Incline Bench Dumb Bell Flyes - 40, 35, 30 Pounds
Flat Bench Dumb Bell Flyes - 40, 35, 30 Pounds
Decline Bench Press - 135, 110, 90 Pounds
Weighted Dips - 7 Sets of 10 Reps + 1 Set of 5 = 75 Reps with a 25 Pound Plate
Triceps Push Downs - 60, 50, 40 Pounds
Crunches - 3 Sets of 25 Reps
A very interesting workout!
Dutchman
Active member
Great photos Old Nay. No wonder you tied for first. I will never get to that stage again, but I admire those of you, bodybuilders, who have such fanatical dedication and such high achievement. I do have to laugh when I read your training diary, it is the exact opposite of mine. I lift tons of weight with long breaks between sets. Works for me just as your approach really works well for you. Keep it up!
Old Navy
Registered User
Thanks, Dutchman. Sometimes I do a couple of weeks of heavy lifting, with 3-5 rep to failure sets. I usually still don't rest more than 90-120 seconds, just enough to resupply the ATP.
Old Navy
Registered User
Tuesday, July 10, 2007 - 39 Days Until the NPC Alabama State Championships
Weight - 156.0 (Contest goal - 150.0)
I continued my Drop Set workouts today for Legs and Calves.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
I used all Life Fitness equipment for my training today. Nice stuff.
Seated Leg Press - 250/230/210 pounds
Leg Extensions - 175/145/130 pounds
Leg Curls - 125/110/95 pounds
Hip Adduction - 250/230/210 pounds
Hip Abduction - 250/230/210 pounds
Seated Calf Extensions - Three sets of 25 reps x 150 pounds
Standing Calf Raises - Three sets of 25 reps
Machine Abs Crunches - Three sets of 25 reps x 130 pounds
This was a great workout. Fun Stuff. I left the gym walking like a duck.
Weight - 156.0 (Contest goal - 150.0)
I continued my Drop Set workouts today for Legs and Calves.
For each exercise, I did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. I rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. I did each Drop Set exercise three times, for a total of 75 reps.
I used all Life Fitness equipment for my training today. Nice stuff.
Seated Leg Press - 250/230/210 pounds
Leg Extensions - 175/145/130 pounds
Leg Curls - 125/110/95 pounds
Hip Adduction - 250/230/210 pounds
Hip Abduction - 250/230/210 pounds
Seated Calf Extensions - Three sets of 25 reps x 150 pounds
Standing Calf Raises - Three sets of 25 reps
Machine Abs Crunches - Three sets of 25 reps x 130 pounds
This was a great workout. Fun Stuff. I left the gym walking like a duck.
Old Navy
Registered User
Wednesday, July 11, 2007 - 38 Days Until My Next Contest
Weight: 157.0 (Target Weight - 150.0)
This was a non-weight training day and I focused on abs and cardio, with a few pull ups thrown in.
Pull Ups - 7 sets of 10 + 1 set of 5 = 75 reps
Machine Crunches - 3 sets of 25 = 75 reps
Slant Board Crunches - 3 sets of 25 = 75 reps
HITT Cardio on the tread mill - 5 X 20 second speed splits at 10 mph + 20 minutes of elevated moderate speed work.
I have a new training partner. Craig had approached me some time ago to ask about Personal Training. Yesterday, I invited him to train with me for no charge. He gets a Certified Personal Trainer and Professional Bodybuilder to train him. I get a training partner who will spot me and help me lift heavier. It's a good trade. We start tomorrow morning.
Weight: 157.0 (Target Weight - 150.0)
This was a non-weight training day and I focused on abs and cardio, with a few pull ups thrown in.
Pull Ups - 7 sets of 10 + 1 set of 5 = 75 reps
Machine Crunches - 3 sets of 25 = 75 reps
Slant Board Crunches - 3 sets of 25 = 75 reps
HITT Cardio on the tread mill - 5 X 20 second speed splits at 10 mph + 20 minutes of elevated moderate speed work.
I have a new training partner. Craig had approached me some time ago to ask about Personal Training. Yesterday, I invited him to train with me for no charge. He gets a Certified Personal Trainer and Professional Bodybuilder to train him. I get a training partner who will spot me and help me lift heavier. It's a good trade. We start tomorrow morning.
Old Navy
Registered User
Thursday, July 12, 2007 - 37 Days Until My Next Contest
Body Weight - 156.0 (Target Weight 150.0)
I continued my Drop Set workouts today for Back, Shoulders and Biceps. My new training partner, Eric, 42, is a little taller than me and maybe 20 pounds heavier. We were able to do the same lifts, which kept things moving.
For each exercise, we did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. we rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. We did each Drop Set exercise three times, for a total of 75 reps.
Seated Cable Lat Pull Downs - 120, 110, 90 pounds
Bent Over T-Bar Rows - 100, 75, 50 pounds
Arnolds Dumb Bell Presses - 30, 25, 20 pounds
Dumb Bell Extensions - 25, 20, 15 pounds
Dumb Bell Curls - 30, 25, 20 pounds
Slant Board Crunches - Three Sets of 25 reps
Eric said afterwards, "Well, that was Fun!" LOL
Body Weight - 156.0 (Target Weight 150.0)
I continued my Drop Set workouts today for Back, Shoulders and Biceps. My new training partner, Eric, 42, is a little taller than me and maybe 20 pounds heavier. We were able to do the same lifts, which kept things moving.
For each exercise, we did a Drop Set of 9 reps, 8 reps and 8 reps for 25 reps. we rested about 90 seconds and then repeated Set One, rested 90 seconds and repeated Set One again. We did each Drop Set exercise three times, for a total of 75 reps.
Seated Cable Lat Pull Downs - 120, 110, 90 pounds
Bent Over T-Bar Rows - 100, 75, 50 pounds
Arnolds Dumb Bell Presses - 30, 25, 20 pounds
Dumb Bell Extensions - 25, 20, 15 pounds
Dumb Bell Curls - 30, 25, 20 pounds
Slant Board Crunches - Three Sets of 25 reps
Eric said afterwards, "Well, that was Fun!" LOL
Last edited:
Old Navy
Registered User
Friday, July 13, 2007, Six Weeks Until My Next Contest
Weight: 155.2 (Target 150.0)
Today, Eric, my Training Partner, and I began a five-week 8 x 8's Training Plan. We started with Day Four, which we will do every Friday.
Day Four – Legs and Calves
A-1 Squats 8 x 12 - 230 pounds
Rest 15 seconds between sets
A-2 Leg Press 3 x 5 - 300 pounds
Rest 60 seconds between sets
B-1 Leg Extensions 8 x 12 - 4 Sets at 100, 4 Sets at 90 pounds
Rest 15 seconds between sets
B-2 Leg Curls 8 x 12 - 100 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. We were too tired to do HITT Cardio (speed splits) today.
Weight: 155.2 (Target 150.0)
Today, Eric, my Training Partner, and I began a five-week 8 x 8's Training Plan. We started with Day Four, which we will do every Friday.
Day Four – Legs and Calves
A-1 Squats 8 x 12 - 230 pounds
Rest 15 seconds between sets
A-2 Leg Press 3 x 5 - 300 pounds
Rest 60 seconds between sets
B-1 Leg Extensions 8 x 12 - 4 Sets at 100, 4 Sets at 90 pounds
Rest 15 seconds between sets
B-2 Leg Curls 8 x 12 - 100 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. We were too tired to do HITT Cardio (speed splits) today.