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Master Lifter
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, September 04, 2007 7:03 AM
( #241 )
Tuesday, September 4, 2007 - Four Days Until the 2007 NGA Pro Am World Cup in Atlanta
Weight: 147.0 lbs. - 66.82 kgs.
My training partner and I continued circuit training as I close in to my contest date a few days from now. He did the legs and calves exercises while I flexed those muscles. After our four circuits, I did a moderate tread mill walk and practiced posing, holding my poses for five seconds without shaking. I am feeling good, but a little weak. I am looking forward to the carb load on Thursday and Friday. I'm pumped about this contest.
<message edited by Old Navy on Tuesday, September 04, 2007 2:36 PM>
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, September 05, 2007 7:34 AM
( #242 )
Wednesday, September 5, 2007. Three Days Until the 2007 NGA ProAm World Cup in Atlanta
Weight: 146.2 (Post Workout: 145.0)
I am ready! We completed our final circuit training session (at least I did) today in preparation for my Master Pro contest on Saturday. Tomorrow I will practice posing and flexing, that's all. On Friday, I will travel from Birmingham, Alabama to Atlanta, Georgia, about a 2 1/2 hour drive, to check in and attend a 6:00 PM athlete's meeting. I am upbeat, pumped, hungry and excited about this contest. Tomorrow I will begin a two-day carb load to fill out my muscle bellies. I am hard, lean and vascular. It will only get better.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, September 06, 2007 7:28 AM
( #243 )
Thursday, September 6, 2007 - Check In Tomorrow for the 2007 NGA Pro Am World Cup in Atlanta
Weight: 145.2 - On Target for My Carb Load
I'm ready. This morning, I practiced my posing at home, then I did a full-body shave and exfoliation to prepare for my first of two professional spray tan applications this evening. I will have the second coat applied Friday morning before I leave for Atlanta. I will apply one coat of Dream Tan II at the venue on Saturday before I step onto the stage.
I believe I am in the best condition of my life for this show. I worked very hard to come in this way. It's my first Master Pro show and I want to represent!
The actual name of my portion of the 2007 NGA Pro Am World Cup is the 1st Annual Superman PRO Grand Master's Classic Championship. It's a Master Pro 50+ age class competition. At 64, I will probably be the oldest athlete in the class. I am counting on conditioning to help me overcome any age difference.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, September 07, 2007 5:28 AM
( #244 )
Friday, September 7, 2007 - Check in Today for the 2007 NGA Pro Am World Cup in Atlanta Weight: 146.8 Well, this is it. This morning, I prepared brown rice and talapia for my pre-contest meals. I also have some rice cakes for snacks. I will shower off the "dust" from my first spray tan and have the second coat applied this morning. I will shower again in the morning and then apply a coat of Dream Tan II just before prejudging. I will practice posing and go over my individual routine a few times before I leave Birmingham for the two and-a-half hour drive to Atlanta. The competitors meeting and drug test is at 6 PM at the host hotel. I have done the best I can to prepare for this contest. I believe I am in the best shape of my life for this show. I will do everything I can to step onto the stage tomorrow with my best package. Then, it's up to the judges. I'm very excited about this show and feel I have paid close attention to the minute details of contest preparation. I'm ready. As I enter my first Master Pro competition, I want to thank you for your interest, support and encouragement. It's been a fun ride for me and I hope you have found my log to be of some interest. Scott "Old Navy" Hults
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Sunday, September 09, 2007 7:29 PM
( #245 )
Sunday, September 9th & Monday, September 10, 2007 2007 NGA Pro Am World Cup – 1st Annual Grand Masters 50+ Pro Classic Saturday, September 8th Results: Third Place – Contest Photos: http://bodybuildingsenior.com/photos2007.htm The competition was held at the Gwinnett Center in Duluth, Georgia, a suburb of Atlanta. It was a very good venue in which to compete. The auditorium was large and the stage was very well lit, with a good sound system. It was a big show, with 105 superb men and women amateur and pro athletes. The support back stage was excellent. There were large dressing rooms, a huge pump up area, and plenty of water and bananas. The facilitators were friendly and organized. The show did run long. The athletes showed up at 9 AM for a meeting. The show started a few minutes after 10 AM and my class was the last one out at Prejudging and we walked onto the stage at 2:15 PM. The night show started a little after 7 PM and ended at 1:30 AM. Fortunately, the promoter reversed the order and my Grand Masters Pro Class went on as the sixth group and we finished by 8:30 PM. I really enjoyed my first Master Pro competition. I have been looking forward to this event since I won my NGA Master Pro card at this same show in 2006. There were four of us on stage and the winner was no surprise. He is 10-year NGA Pro, who met the age requirement and stepped over to the Master Pro circuit at this show. He was big, hard, lean and cut and deserved the victory. Second place went to a 59 year-old veteran, who was competing in his 92nd contest in eight years. I placed Third, and Fourth place went to a 50 year-old athlete who won his NGA Master Pro card earlier this year. I had a great time doing my 90-second posing routine and the large audience was very appreciative. I bring this up because of something that occurred after the show. Andrew Bostinto, the President of the NGA was in the audience. I am scheduled to judge a new NGA show next Saturday in Nashville, Tennessee. It’s the NGA Music City Night of Champions. After watching my routine, Andy asked if I would be his Guest Poser in addition to judging his show next week. I said, “Sure. I would enjoy doing that.” So, I will judge during prejudging and the first part of the evening show. I will slip back stage just before the intermission and do a quick prep to come on stage right after intermission and do a couple of my routines for the audience. Then, I will return to the judges table for the rest of the show. It will be my third Guest Poser appearance this year. This week, after two weeks of circuit training, I resume heavy lifting, except for my legs. I will have to go easy on the legs this week because of my Guest Posing appearance. While I won’t be 100% contest ready on Saturday, I don’t want to show up with flat quads and hamstrings, so I will do some extensions, leg curls, flexing and calve raises. but nothing too heavy. My next contest is in eight weeks, the 2007 FAME North American and US Nationals Pro Masters Championships in Miami, Florida on November 3rd. I will compete in the Men's Masters Pro 55+ class.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, September 10, 2007 8:53 AM
( #246 )
Monday, September 10, 2007
Weight: 146.0
Today, my training partner and I began The Griffin - High Intensity Power Training Plan
The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.
Weight training is two-days on, one-day off, one-day on, one-day off - repeat. On off days, do cardio.
Week One - Go to positive failure on all sets and rest 90-seconds between sets.
Day One - Chest, Deltoids & Triceps
Incline Dumbbell Press - 4 x 9 - 55 pound dumbbells
Flat Bench Dumbbell Press - 3 x 9 - 60 pound dumbbells
Dips - 3 x 15
Lateral Raises - 4 x 9 - 20 pound dumbbells
Bent Over Lateral Raises - 3 x 9 - 50 pound dumbbells
Dumbbell Flyes - 3 x 15 - 40 pound dumbbells
Close Grip Bench Press - 2 x 9 - 100 pounds
Triceps Press Downs - 2 x 9 - 70 pounds
Decline Barbell Skull Crushers - 2 x 15 - 70 pounds
Incline Bench Crunches - 4 x 25
Tread Mill Session - 20 minutes
This was a Fun Session
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ScubaSteve31
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, September 10, 2007 9:53 AM
( #247 )
I am glad to hear you did well....congrats....also its awesome that you asked to Guest Pose, that says a lot.
I have been following along...its good motivation
My contest is on Saturday, I can't wait
keep up the great work and congrats once again....and thank you for all your help
Current Stack: FOOD!!! Opti-Men Multi Universal Storm ON 100% Whey Muscle Milk Jacked Pre-Workout Flax Oil
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, September 11, 2007 10:11 AM
( #248 )
ORIGINAL: ScubaSteve31
I am glad to hear you did well....congrats....also its awesome that you asked to Guest Pose, that says a lot.
I have been following along...its good motivation
My contest is on Saturday, I can't wait
keep up the great work and congrats once again....and thank you for all your help
Hey, Steve. Have a blast on Saturday. Pose hard and never RELAX. Stay tight. Smile. You are ready, Warrior.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, September 11, 2007 10:12 AM
( #249 )
Tuesday, September 11, 2007 - Four Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee
I am judging and will be the Guest Poser at this new NGA show in Nashville.
Weight: 147.0
Today, I trained solo, as my training partner had a early business meeting.
The Griffin - High Intensity Power Training Plan
The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.
Weight training is two-days on, one-day off, one-day on, one-day off - repeat. On off days, do cardio.
Week One - Go to positive failure on all sets and rest 90-seconds between sets.
Day Two - Back and Biceps
Pull Ups - 5 x 10 (wide, narrow and hammer grip)
Seated Cable Rows - 4 x 9 - 120 pounds
Lat Cable Pull Downs - 4 x 9 - 120 pounds
Rack Dead Lifts - 2 x 20 - 150 pounds
Dumb Bell Curls - 2 x 9 - 35 pounds
Incline Dumb Bell Curls - 2 x 9 - 30 pounds
Hammer Curls - 2 x 15 - 25 pounds
The Dead Lifts were the only exercise that left me breathless.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, September 12, 2007 7:35 AM
( #250 )
Wednesday, September 12, 2007 - Three Days Until the 2007 NGA Music City Night of Champions in Nashville, Tennessee.
I'm really looking forward to judging at this new show for the NGA and appearing on stage as the Guest Poser. I'll do two routines after intermission.
Weight: 147.0
The Griffin - High Intensity Power Training Plan - Week One, Day Three
Today was a non-weight training day and we dedicated our time to abs, push ups and cardio
Hanging Leg Lifts - 4 x 25
Slant Board Crunches - 4 x 25
Machine Crunches - 4 x 25
Push Ups - 4 x 25
20 minutes of flat, moderate speed tread mill
I had fun doing 100 Leg Lifts, 200 crunches and 100 push ups. Sweet.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, September 13, 2007 8:09 AM
( #251 )
Thursday, September 13, 2007, Two Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee
Contest Judge and Guest Poser
Weight: 148.0
I am treating this like I would any other contest. I took today off from weight training and instead flexed, stretched and posed. I did a full body shave and exfoliation this morning in preparation for the first of two professional spray tans I will get starting this evening. I still have a little skin color left from the spray tan/Dream Tan II applications last weekend, so I will only do the two professional sprays and then apply a little posing oil just before I go on for my Guest Posing appearance. I will not apply Dream Tan II for this show.
I'm looking forward to contributing to this new National Gym Association (NGA) event. It's the first NGA show in the state of Tennessee and the new NGA State Chairman for Tennessee, Marty Lotito, is promoting the contest. Marty is a Class Guy.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Sunday, September 16, 2007 1:29 PM
( #252 )
Friday and Saturday, September 14, 15 - 2007 NGA Music City Night of Champions, Nashville, Tennessee
I left Birmingham, Alabama for the three-hour drive to Nashville at noon on Friday. Other than tornado warnings and some rain, the trip was uneventful. I attended a judges meeting at 7:30 PM and then practiced my posing routine in my hotel room and watched some TV. On Saturday, the judges met again at 9 AM and Prejudging started at 11:00. The Evening Show started at 6 PM and I made my Guest Posing appearance right after the intermission. I had fun doing my two routines and the audience seemed to enjoy them, too. This was the first ever NGA show in the State of Tennessee. Although it was a small show, all of the athletes were very competitive and all of us judges were NGA Pros. In order to launch drug-free competitions in Tennessee, the president of the NGA, Andy Bostinto, declared that this show be a Pro Qualifier, and three Pro Cards were awarded, one to the Open Men's winner, one to the Open Women's winner and one to the Overall Figure winner. The contest ran smoothly, in a great venue, the TPAC - Tennessee Performing Arts Center, with a good stage, lighting and sound system. The dressing rooms were roomy and there was plenty of water and snacks for the competitors. The show's promoter, Marty Lotito, who is the NGA State Chairman for Tennessee, announced there will be two NGA shows a year in Tennessee, which will include a NGA Pro Show in 2008.
After the show, the promoter invited the competitors, their families and any ticket holders from the audience who cared to come, to an after-party at a local watering hole. Nice touch. The promoter paid for several pizzas for the hungry athletes. I got up at 5:30 AM on Sunday, drove home to Birmingham and arrived in time for Church. My wife and I will enjoy a non-contest dinner together tonight.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, September 17, 2007 8:36 AM
( #253 )
Monday, September 17, 2007 - Seven weeks until my final pro show of the year
2007 FAME US Nationals - North American Championships, Miami, November 3rd,
Men's Master Pro 55+ class
Weight: 148.0
The Griffin - High Intensity Power Training Plan
The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.
Week One - Since our training was limited last week due to my training partner's illness and my contest prep, we restarted the plan today.
Day One - Chest, Deltoids & Triceps
Incline Dumbbell Press - 4 x 9 - 60 pound dumbbells
Flat Bench Dumbbell Press - 3 x 9 - 65 pound dumbbells
Dips - 3 x 15
Lateral Raises - 4 x 9 - 25 pound dumbbells
Bent Over Lateral Raises - 3 x 9 - 50 pound dumbbells
Dumbbell Flyes - 3 x 15 - 45 pound dumbbells
Close Grip Bench Press - 2 x 9 - 120 pounds
Triceps Press Downs - 2 x 9 - 75 pounds
Decline Barbell Skull Crushers - 2 x 15 - 70 pounds
Incline Bench Crunches - 2 x 25
Hanging Leg Lifts - 2 x 25
We increased the weight on each exercise from last week by five pounds. Sweet.
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triggamayn09
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, September 17, 2007 8:44 AM
( #254 )
Just a quick question Scott not to throw off your journal or anything but as much as the other people in this forum have dreams of becoming a pro bodybuilder like you and not to go all into your business
but are the winnings enough to live a comfortable lifestyle or do you have to have a side career also
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, September 17, 2007 8:59 AM
( #255 )
ORIGINAL: triggamayn09
Just a quick question Scott not to throw off your journal or anything but as much as the other people in this forum have dreams of becoming a pro bodybuilder like you and not to go all into your business
but are the winnings enough to live a comfortable lifestyle or do you have to have a side career also
Snowman. Thanks for your question. No problem. I was awarded $200 and a leather jacket for placing Third in the 2007 NGA Olympic Gold Junior Pro Championships in Salt Lake City, Utah in May. I was awarded $600 for placing Third in the 2007 NGA Pro Am World Cup in Atlanta, Georgia last week. Although I am a retired U.S. Navy Captain on a Government pension, I also work full time as a Vice President of Communications for an international, multi-media conglomerate. I have two daughters attending college and dad pays for everything. Bodybuilding is my hobby and It's an expensive undertaking, if you include food, supplements, contest entry fees, travel, hotel and other contest expenses. I run a side business, BodyBuildiingSenior, LLC, which is a Distance Personal Training operation, where I am paid a fee by clients around the US and Canada to help them with their training plans and diet. This income helps pay for my own training expenses. I channel all of my training expenses through my bodybuilding business so I have some tax advantages at the end of the year.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, September 18, 2007 7:52 AM
( #256 )
Tuesday, September 18, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd.
Weight: 150.4
Today, I trained solo, as my training partner is still under the weather.
The Griffin - High Intensity Power Training Plan
The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.
Week One - Go to positive failure on all sets and rest 90-seconds between sets.
Day Two - Back and Biceps
Pull Ups - 5 x 10 (wide, narrow, biceps and hammer grip)
Seated Cable Rows - 4 x 9 - 125 pounds
Lat Cable Pull Downs - 4 x 9 - 130 pounds
Rack Dead Lifts - 2 x 20 - 160 pounds
Dumb Bell Curls - 2 x 9 - 40 pounds
Incline Dumb Bell Curls - 2 x 9 - 35 pounds
Hammer Curls - 2 x 15 - 25 pounds
I managed to increase my weight by 5 pounds on most sets. The Dead Lifts Killed.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, September 19, 2007 8:14 AM
( #257 )
Wednesday, September 19, 2007 - Training for the 2007 FAME US Nationals - North American Championships, Miami, Florida, November 3rd, Master Pro 55+ Class
The Griffin Training Plan - Week One, Day Three
Today was a non-weight training day and I used the time to work on abs, cardio, push ups and posing.
Hanging Leg Lifts - 4 x 25
Machine Crunches - 2 x 25
Slant Board Crunches - 2 x 25
Push Ups - 4 x 25
Elliptical Trainer - 30 minutes
Practice Posing - 20 minutes
I am looking forward to tomorrow, my first legs workout in two weeks.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, September 20, 2007 8:10 AM
( #258 )
Thursday, September 20, 2007 - 44 Days Until My Final Contest for 2007
Weight: 149.4
The Griffin - High Intensity Power Training Plan
Week One, Day Four - Legs
Leg Press
2 x 15 - 300 pounds
1 x 50 - 250 pounds
Hack Squats
2 x 15 - 200 pounds
1 x 30 - 175 pounds
Lunges (Each Leg)
2 x 9 - 175 pounds
1 x 20 - 150 pounds
Leg Curls
3 x 9 - 125 pounds
Leg Extensions
3 x 9 - 160 pounds
Donkey Press Calves Raises
3 x 25 - 200 pounds
Standing Calves Raises (Body Weight + 25 Pound Dumb Bells)
3 x 25
Stair Climber
20 Minutes - Moderate Speed
Well, now that was Fun!
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, September 21, 2007 8:37 AM
( #259 )
Friday, September 21, 2007, Six Weeks Until My Final Contest of the Year
Weight: 150.4
The Griffin - High Intensity Power Training Plan
Week One - Day Five
This was a non-weight training day and I focused on abs, pull ups and cardio.
Hanging Leg Lifts - 4 x 25
Slant Board Crunches - 1 x 100
Assisted Weighted Pull Ups - 4 x 25
Prone Leg Raises - 4 x 25
Moderate Speed, Elevated Tread Mill - 20 minutes.
Everything hurts. It was a good week.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, September 24, 2007 7:52 AM
( #260 )
Monday, September 24, 2007 - Six Weeks Until My Final Pro Show of the Year
Weight: 151.0
I am now training solo. Eric, my training partner, has a new position at his job that requires him to be in his office by 7:30 AM. I train from 6:30-8:00 AM Monday - Friday. I will train alone while I look over the morning crowd at my gym to see if there's someone who shares my passion and intensity. A few guys have approached me in the past about working with me, but, after watching them train, I don't think they are serious enough athletes. If I have to continue alone, I'll just ask for a spot now and then. No problem.
Griffin Power Workout Training Plan
Week Two - Day One: Chest, Delts and Triceps
Freemotion Dual Cable Cross - with a bench pushed up against the machine
Incline Dumb Bell Flys - 4 x 9 - 80 pounds
Flat Bench Dumb Bell Flys - 4 x 9 - 80 pounds
Decline Bench Dumb Bell Flys - 3 x 15 - 35 Pound Dumb Bells
Flat Bench Dumb Bell Press - 3 x 9 - 65 Pound Dumb Bells (+ 5 pounds from last week)
Dips 3 x 15
Standing Lateral Raises - 4 x 9 - 30 Pound Dumb Bells (+ 5 pounds from last week)
Bent Over Lateral Raises - 3 x 9 - 45 Pound Dumb Bells (+5 pounds from last week)
Triceps Press Down - 2 x 9 - 75 Pound Dumb Bells (+5 pounds from last week)
Seated Triceps Extensions - 60 Pound Dumb Bell
Weighted Machine Crunches - 2 x 25 - 70 Pounds
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, September 25, 2007 8:24 AM
( #261 )
Tuesday, September 25, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd.
Weight: 150.0
The Griffin - High Intensity Power Training Plan
Week Two, Day Two - Back and Biceps
Pull Ups - 5 x 11 (wide, narrow, biceps and hammer grip) (+5 over last week)
Seated Cable Rows - 4 x 9 - 140 pounds (+15 pounds over last week)
Lat Cable Pull Downs - 4 x 9 - 140 pounds (+10 pounds over last week)
Rack Dead Lifts - 2 x 20 - 185 pounds (+25 pounds over last week)
Bar Bell Curls - 5 x 5 - 50 pounds (I go, you go, with a partner)
Incline Dumb Bell Curls - 2 x 9 - 25 pounds (-5 pounds less than last week)
Hammer Curls - 2 x 15 - 25 pounds (same as last week)
Nice weight increases on most sets. Good pump today.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, September 26, 2007 10:02 AM
( #262 )
Wednesday, September 26, 2007 - Training for My Final Pro Show of the Year on November 3rd
Weight: 152.0 (After a Re-feed Day)
I have taken on a new training partner. Ed is 48, 6.0', 225 pounds. I will help him lose weight and firm his muscles and he will push me to lift heavier. Win, Win. Today we started with a non-weight training session.
Hanging Leg Lifts - 4 x 25
Push Ups - 5 x 20 (normal grip, narrow grip, hammer grip - elevated feet)
Slant Board Crunches - 4 x 25
Full Sit Ups - 2 x 25 (free-style, without hooking our feet)
Skip Rope - 100 Skips
Mat stretches (felt great)
An easy day in which to get to know each other. Tomorrow, we will do LEGS. LOL
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ScubaSteve31
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, September 26, 2007 12:03 PM
( #263 )
legs, one of my favorite days, for real....I posted about my contest in the out of bounds section. thanks for your support and help, I am sure I will ask you for more advice in the not so distant future
Current Stack: FOOD!!! Opti-Men Multi Universal Storm ON 100% Whey Muscle Milk Jacked Pre-Workout Flax Oil
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, September 27, 2007 8:20 AM
( #264 )
Thursday, September 27, 2007 - Five Weeks Until My Final Contest for 2007
Weight: 152.0
The Griffin - High Intensity Power Training Plan
Week Two, Day Four - Legs
Leg Press
2 x 15 - 350 pounds (+50 pounds from last week) Personal Best
2 x 25 - 300 pounds (+50 pounds from last week) Personal Best
Hack Squats
2 x 15 - 250 pounds (+50 pounds from last week)
1 x 30 - 200 pounds (+25 pounds from last week)
Lunges (Each Leg)
2 x 9 - 200 pounds (+25 pounds from last week)
1 x 20 - 175 pounds (+25 pounds from last week)
Leg Curls
3 x 9 - 130 pounds (+5 pounds from last week)
Leg Extensions
3 x 9 - 175 pounds (+15 pounds from last week)
Donkey Press Calves Raises
3 x 25 - 225 pounds (+25 pounds from last week)
Standing Calves Raises (Body Weight + 25 Pound Dumb Bells)
3 x 25
Stairs
One step at a time speed sprints - 10 flights up, 10 flights down
My new training partner did the same number of reps for all exercises while lifting lighter weights.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, September 28, 2007 10:01 AM
( #265 )
Friday, September 28, 2007, Five Weeks Until My Final Contest of the Year
Weight: 151.0
The Griffin - High Intensity Power Training Plan
Week Two - Day Five
This was a non-weight training day and we focused on abs and body weight work
Hanging Leg Lifts - 4 x 25 (holding a five pound dumb bell between our feet)
Slant Board Crunches - 4 x 25 (throwing a six pound ball back and forth)
Pull Ups - 5 x 12 (I added 10 pull ups over last week)
Ball Crunches - 4 x 25
Dips 4 x 25
Push Ups 5 x 20
My new training partner is a hard worker. It was a good week.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, October 01, 2007 7:52 AM
( #266 )
Monday, October 1, 2007 - Five Weeks Until My Final Pro Show of the Year
Weight: 152.2
I trained solo today as my partner is out of town on business. He will be back in the gym tomorrow morning. With five weeks to go before my next contest and as I begin a modest contest cutting diet, I am focusing on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. I combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun.
Hammer Strength
Iso-Lateral Wide Chest Press
4 x 200; 4 x 220; 4 x 240
Dips 3 x 10
Iso-Lateral Super Incline Press
4 x 150; 4 x 170; 4 x 190
Dips 3 x 10
Iso-Lateral Bench Press
3 x 180; 3 x 160; 3 x 160 (whew!)
Dips 3 x 10
Peck Fly Machine
8 x 175; 8 x 190; 8 x 190
Dips 3 x 10
Triceps Pushdown
8 x 70; 8 x 75; 8 x 75
Dips 3 x 10
Decline Barbell Skull Crushers
8 x 60; 8 x 60; 8 x 60
Dips 3 x 10
Doing 180 full dips added intensity to the workout.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, October 02, 2007 8:03 AM
( #267 )
Tuesday, October 2, 2007 - 32 Days Until My Final Pro Show of the Year
Weight: 151.4
Today, my training partner and I continued heavy lifting with Legs and Calves. We combined each set with an abs exercise.
Legs and Calves
Smith Machine Squats
6 x 225; 6 x 250; 6 x 300
Hanging Leg Lifts
3 x 10
Leg Extensions
6 x 205; 6 x 205; 6 x 225
Hanging Leg Lifts
3 x 10
Hamstring Curls
6 x 145; 6 x 150; 6 x 150
Slant Board Crunches
3 x 10
Hip Adductors
10 x 305; 10 x 305; 10 x 305 (maximum machine weight)
Seated Bench Leg Lifts
3 x 10
Hip Abductors
10 x 305; 10 x 305; 10 x 305 (maximum machine weight)
Ball Crunches
3 x 10
Calf Extensions
6 x 225; 6 x 225; 6 x 225
Mat Sit Ups - Free (no hooking of feet)
3 x 10
Standing Calf Raises
3 x 25
Flat Mat Crunches
3 x 10
We managed to do 210 crunches between legs and calves sets. Nice abs workout as a bonus.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, October 03, 2007 8:38 AM
( #268 )
Wednesday, October 3, 2007 - Training to Compete
2007 FAME US Nationals & North American Championships, Miami, Florida, November 3rd
Men's Master Pro 55+ Class
Weight: 149.2
Today was designated as a non-weight training day. We did other stuff.
Full Body Weight Pull Ups - 10 x 10 (100!) - wide, narrow, biceps and hammer grips.
Skip Rope - 200 fast skips.
HITT Cardio - After a warm up, we did ten 20-second splits with 40-seconds of rest between each split at 9.5 mph speed, then cooled down.
Mat stretches - nice finisher.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, October 04, 2007 8:19 AM
( #269 )
Thursday, October 4, 2007 - 30 Days Until My Final Pro Show of the Year
Weight: 150.4 (After a Re-Feed)
We continued our heavy-lifting sessions today for Back and Biceps. We also combined push ups after every set.
Lat Pull Down
3 x 4 - 170 pounds
Push Ups
3 x 10
Kneeling Bench Dumb Bell Pulls
3 x 8 - 70 pound dumb bell
Push Ups
3 x 10
Seated Cable Rows
3 x 6 - 180 pounds (this was very tough)
Push Ups
3 x 10
Standing Bent Over Plate Row
3 x 8 - 100 pounds
Push Ups
3 x 10
Biceps Lat Pull Down
3 x 8 - 140 pounds
Push Ups
3 x 10
Seated Biceps Cable Curls
3 x 10 - 60 pounds
Push Ups
3 x 10
Biceps Dumb Bell Curls (21's)
2 sets - 25 pound dumb bells
Push Ups
3 x 10
Fun workout. Lots of interesting sets.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, October 05, 2007 8:03 AM
( #270 )
Friday, October 5, 2007 - Four Weeks Until My Pro Show
Weight: 149.4 (holding nicely)
Today my training partner and I had a recovery day and focused on abs and cardio. Tomorrow (Saturday) we will meet in the gym at 9 AM for a chest and triceps workout.
Hanging Leg Lifts
4 x 25
Machine Crunches
4 x 25
Stationary Bike
15 minutes - Moderate speed
HITT Cardio
Five 20-second speed splits, with 40-seconds rest between each. 10 degrees elevation, 10 mph speed. Plus 20-minutes of elevated tread mill with a moderate speed.
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