Training For Professional Bodybuilding Contests at 64

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

your my idle

Height 5'10"
Weight 200lbs
Incline bench press 300
curl 115 5 times sitting down
Skull crushers 105 lbs 12 times 4 sets
One arm Bent over row 90 lb dumbell 4x12
Body fat 14.2

Friday, June 8, 2007 - Packing For My Trip To Toronto

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.

Scott,

Congratulations.  As I've said many times before, you are an absolutely amazing person.  You give hope that people over age 50 can make great physical accomplishments.  With this most recent announcement, it's clear that natural bodybuilding is becoming more popular and hopefully will be as mainstream as the Mr. Olympia.

With so much emphasis on distorted body images in the media, it's very good to see an organization that encourages participants to learn the proper way to eat and train as a lifestyle and not a revenue generation stream or a means to an end.

When we chatted over the phone about how people need to do a Level 1 show in order to progress and the judges actually give tips and tricks to the participants, my jaw dropped.

Anyway, this is great news and I wish you all the luck necessary to bring more attention to this organization and others like it.

Please keep us updated as I know you are about to be extremely busy.

- Marc

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Thank you, Marc

DiscussBodyBuilding.com is my Home Board.  It was the first board I joined while I was training for my first competition back in January, 2005.  I will always have time for you and the rest of the great athletes who post here.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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:

http://bodybuildingsenior.com/photos2007.htm

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.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

i'm still keeping up on ya here. you will do awesome and congrats. I would love your help when i start training for competitions if you get time i posted some new pics in critique my physique. and i would love to hear what you have to say if not no big deal.

Height 5'10"
Weight 200lbs
Incline bench press 300
curl 115 5 times sitting down
Skull crushers 105 lbs 12 times 4 sets
One arm Bent over row 90 lb dumbell 4x12
Body fat 14.2

Hey, Devon:
 
I said I will help you when you are ready to train for your competition and I will.  I will look at your photos in the Critique thread and comment there.  Train Hard, Warrior.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

Tuesday, June 19, 2007, 11 Days Until the 2007 NPA Nationals & Masters Universe, Ft. Lee, Virginia

Weight: 151.0

Today was Legs and Calves.  I went Heavy and Slow, with a Squeeze/Hold at the top of each rep.  It took my breath away. Nuf said.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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.

4 more days good luck. you will do great!!!!!! i'm exited to hear how you do.. I will keep reading up on ya bud....

Height 5'10"
Weight 200lbs
Incline bench press 300
curl 115 5 times sitting down
Skull crushers 105 lbs 12 times 4 sets
One arm Bent over row 90 lb dumbell 4x12
Body fat 14.2

ORIGINAL: lowredxtreme

4 more days good luck. you will do great!!!!!! i'm exited to hear how you do.. I will keep reading up on ya bud....

 
Thanks, Man.  I will try to come in at my best.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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.

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.

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.

Well you are an inspiration use the 2nd place and make yourself better. that's all you can do. I have enjoyed this log and keeping up with you. still tying for first is a great accomplishment at a show of that size.

Height 5'10"
Weight 200lbs
Incline bench press 300
curl 115 5 times sitting down
Skull crushers 105 lbs 12 times 4 sets
One arm Bent over row 90 lb dumbell 4x12
Body fat 14.2

ORIGINAL: lowredxtreme

Well you are an inspiration use the 2nd place and make yourself better. that's all you can do. I have enjoyed this log and keeping up with you. still tying for first is a great accomplishment at a show of that size.

 
Yes, thank you.  But I now have the date, June 28, 2008 circled on my calendar.  I will compete at the 2008 NPA Nationals and Masters Universe, and I will not tie for First.  I will come home with a Pro Card!  That's a promise.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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.

http://www.liftforlife.com/scotthultsbodybuilding.htm

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.

Wednesday, July 4, 2007

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.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

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

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]