Training For Professional Bodybuilding Contests at 64

Wednesday, August 15, 2007 - Three Days Until the 2007 NPC Alabama State Championships

Weight: 146.6 Target 150.0

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

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

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

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, August 16, 2007 - Check In Tomorrow

Weight: 146.6 Target 150.0

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

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

I'm feeling confident, energetic and ready to Rock & Roll.

Friday, August 17, 2007 - Check In & Weigh In Day

Sunday, August 19, 2007

Monday, August 20, 2007, 19 Days Until My First Master Pro Contest

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

http://bodybuildingsenior.com/photos2007.htm

Results:

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


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

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

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

Widow-Maker Power Workout

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

Day One

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

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

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

Laterals
3 x 8 - 25 pound dumb bells

Triceps Press Downs
4 x 10 - 75 pounds

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

Hanging Leg Raises
2 x 25

Slant Board Crunches
2 x 25

A great workout.

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, August 21, 2007, 18 Days Until the 2007 NGA 8th Annual Pro Am World Cup, Atlanta

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

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

Widow-Maker Power Workout

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

Day Two - Legs and Calves

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

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

Leg Curls
5 x 8 - 110 pounds

Leg Extensions
4 x 10 - 150 pounds

Seated Calf Extensions
3 x 25 - 150 pounds

Standing Calf Raises
3 x 25 - Body Weight

After this session, we limped to the locker room.

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, August 22, 2007 - 17 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 149.0 pounds

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

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

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

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

This was a Fun workout.

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, August 23, 2007 - 16 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 148.0

We continued Widow-Maker Power Workout training today.

Widow-Maker Power Workout

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

Day Three - Back & Biceps

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

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

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

Barbell Curls
4 x 8 - 80 pounds

Preacher Curls
4 x 10 - 60 pounds

Whoa. It was tough to catch our breath during this session. I was going to do cardio, but instead, I went to the locker room.

congrats on the first place finish scott the pictures you did look a little leaner then usual good job man keep up the hard work and it'll pay of here in a couple weeks

Check out my Video
http://youtube.com/watch?v=vlWZpChpCzY

Also check out my log
http://www.discussbodybuilding.com/m_275052/mpage_1/key_/tm.htm#275052

Thanks, Devon.  I worked extra hard on my contest prep for my final amateur show.  I wasn't happy with my prep for the show I did on June 30, so I prepared better for this one.  And, I am continuing to prep smart for my Master Pro debut in two weeks.

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, August 24, 2007 - Two Weeks Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 149.6 (After a Re-feed Day)

We continued Widow-Maker Power Workout training today.

Widow-Maker Power Workout

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

Day 4 - Legs and Calves

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

Seated Leg Curls
6 x 6 - 115 pounds

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

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

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

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

Standing Calf Raises
3 x 25 - Body weight

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

This was a nice way to end the week, tired and sore.

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, August 27, 2007 - 12 Days Until the 2007 NGA Pro Am World Cup in Atlanta

Weight: 148.2

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

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]

keep up the good work! I wish I could compete in the November show in toronto, just don't have the time or money to travel that far. Full time student + part time work + bodybuilding is pretty hard 

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

Thanks, Steve:
 
The FAME show in November is in Miami, not Toronto.  Does that make a difference? 

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]

that makes a huge difference....I live in FL, something to think about....also I have the grapefruit in full swing, have been for the last few days, seems to be working pretty well

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

Steve:
 
Cool.  You would love competing in a FAME show.  I have entered three of them and enjoyed everything about them, including the competition.
 
There is an Expo attached to the 2007 FAME North
American Championships in Miami on November 3rd.  Lots of venders with supplements, equipment, DVD's, books, clothing and workout supplies.
 
Go to the site: www.WOWFAME.com and check it out.  I will be competing in the FAME Master Pro National Championship in the 55+ class.
 
The open class is a Pro Qualifier. 
 
Let me know what you decide.

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]

Looks very interesting....I could even compete in the Junior division since its 21 and under....I couldn't find a list of all the seperate classes in the event, I just might have missed it....you know like Novice, Open, weight etc. let me know if you find it....how do you sign up? is there an entry form? I know that NPC shows require getting an NPC card, what are the requirements for this show?

its going to be a very hard choice....with school being in full swing . it would be really difficult, but possible. Its something I will have to talk over with friends and family to make a final choice. I will have to decide after my first competition by the latest on 9/15, that will give me about 3 weeks to get ready for the fame show...is that enough time?

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

Steve:
 
September 15 to November 3rd is more than three weeks.  LOL
 
I find I get better and better as I do each show.  It becomes easier to come in hard and lean.
 
I'll get you the cost information for the FAME card and entry fee.
 
You are a natural athlete aren't you?  This is a tested show. 

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]

lol it is a lot longer, I realized that like 5 mins after posting it....lol...it that dieting for the last few weeks getting to my head ha

yes I am a natural athlete...the only way to be

and I am a little confused, on one page it say Juniors in 21 and under and then on the miami event page it says Juniors is 20 and under, so I am guessing its 20 and under, guess I will just have to jump on the novice class , it looks like an awesome event!

I saw you listed on a few pages! awesome Scott! congrats!

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

ORIGINAL: ScubaSteve31

lol it is a lot longer, I realized that like 5 mins after posting it....lol...it that dieting for the last few weeks getting to my head ha

yes I am a natural athlete...the only way to be

and I am a little confused, on one page it say Juniors in 21 and under and then on the miami event page it says Juniors is 20 and under, so I am guessing its 20 and under, guess I will just have to jump on the novice class , it looks like an awesome event!

I saw you listed on a few pages! awesome Scott! congrats!

Steve:  I will clarify the Junior age requirement for you.  I will also help you enter and register once you decide you want to compete in the 2007 FAME North American Championships.
 
I have a tiny bit of clout with the President of FAME.  Here is my "other" signature:
 
Scott "Old Navy" Hults
Vice President, FAME Senior Athletics
FAME World Tour
Promoter, FAME 2007 Master Pro National Championships
WNSO Master Pro, FAME Bodybuilder
FAME Endorsed Athlete
shults@FAMEmediagroup.com
oldnavycapt@aol.com

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]

well that raises my decision of competing a little

so far my first two classes dont have any major exams during that time and my two online classes should not be a problem, just have one more class to check to see if it is even possible

then I have to find a friend to tag along for a free trip to miami

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

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.

the trip to miami can be done, just have to make a final decision...and I have some time to decide

so right now I am 80% in, and 20% out

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

ORIGINAL: ScubaSteve31

the trip to miami can be done, just have to make a final decision...and I have some time to decide

so right now I am 80% in, and 20% out

 
Warrior, the cutoff age for Juniors is 21, so you are good to go.  When you decide to enter the 2007 FAME North American Championships in Miami in November 3 (plugging the show, lol), let me know and I will provide you with a code that will give you 10% off on your on line registration fee.   I look forward to seeing you in Miami. 

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, 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.

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, 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.

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, 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.

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]

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

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]

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