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Training For Professional Bodybuilding Contests at 64

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Old Navy
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2006/11/13 07:36:36 (permalink)

Training For Professional Bodybuilding Contests at 64

Training For Professional Bodybuilding Contests at 64

My name is Scott "Old Navy" Hults. I am a retired U.S. Navy Captain. I got the nickname, "Old Navy" from my fellow gym rats while I was preparing to enter my first bodybuilding contest in 2004 at the age of 61. My training was intense. The guys would say things like, "Hey, Old Navy, slow down man, take it easy, you aren't that young anymore."  What they didn’t understand was, to me, age is a statistic not a burden.  Nevertheless, I like the nickname so I kept it.

In March of 2005, after training for 10 months, I entered my first competition, a non-tested NPC event. In the following 21 months I entered 15 more tested and non-tested contests, winning 31 weight, height and age class trophies, including the 2006 FAME WNSO Men's Masters 60+ World Championship in Toronto in June, and at 63 years of age, my Masters Pro Card at the 2006 NGA National Bodybuilding & Figure World Championships in Georgia in September and a second Masters Pro Card at the 2 006 IDFA Canadian Classic II in Toronto in November 2006.  Along the way, www.Bodybuilding.com named me “Amateur Bodybuilder of the Week” in 2005 www.bodybuilders.com/hults.htm and “Over 40 Amateur Bodybuilder of the Week” in 2006 www.bodybuilders.com/scotth.htm.

My first Journal, "Training for My First Body Building Competition at Age 61," chronicled my 10 months of training to enter my first contest and five other contests I entered that year, the last one in July 2005. 

My second Journal, "Training for My Second Year of Competition at Age 62," covered my training and contests from December 2005 through the 2006 FAME WNSO Body Building and Fitness World Championships in June. 

My third Journal, “Training For My Master Pro Card at 63,” started on June 26, 2006, as I began training to earn a Natural Pro Master Card by the end of the year.  Mission Accomplished.
 
Today, I begin a new Journal:  “Training For My First Natural Professional Masters Contest at 64”

I will enter my first Natural Professional Masters competition, the 2007 NGA Pro/Am in Duluth, Georgia 46 weeks from now.  This is the show where I won my first Masters Pro Card.  I will then continue training to enter the 2007 IDFA Canadian Classic III in Toronto six weeks later; at the same venue where I won my second Masters Pro Card this year.

I stepped onto the stage in Toronto at the Canadian Classic II weighing 141 pounds.  I entered this contest about three pounds fuller than any other contest I entered in 2006.

My goal for my first Pro Show is to compete somewhere between 150 and 155 pounds.  This is the challenge.  I will focus on heavy lifting with fewer reps in order to add size.  Of course, I will intersperse this with endurance work and maintenance work (hardening) along the way.

So, here goes.

Monday, November 13, 2006

My training partner, Bruce, who is training to enter his first bodybuilding competition next April, and I began a four-week Escalation Density Training (EDT) with HITT Cardio plan.  Sean “Sully” Sullivan, from Cape Cod, Massachusetts, developed this excellent program.  He is my “Distance Training” Coach.
 
Escalation Density Training (EDT) with HITT Cardio
A Four-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Procedure
Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.
Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
You train four days per week using a three way split and rotate in order.

Example:

Day #1 workout A

Day #2 workout B

Day #3 workout C

Day #4 workout A

The following week start where you left off with workout B and repeat the cycle:

Day #1 workout B

Day #2 workout C

Day #3 workout A

Day # 4 workout B

Workout A: Chest & Back
 
First 15-minute time limit

A1- Incline press

A2- Medium grip pull down
(5-minute rest)

Second 15-minute time limit

B1- Dips

B2- Cable rows
(5-minute rest)

Third 15-minute time limit

C1- Hammer Machine Incline
 
C2- Hammer Machine rows
(5-minute rest)
 
Workout B: Legs
 
First 15-minutes time limit

A1- Leg Press
 
A2- Leg Curl
(5-minutes rest)
 
Second 15-minutes time limit

B1- Leg Extensions
 
B2- Seated Leg curls
(5-minutes rest)
 
Third 15-minutes time limit

C1-Seated calve raises

C2- Standing calve raises
(5-minutes rest)
 
Workout C: Arms and Delts
 
First 15-minutes time limit

A1- Incline dumb bell curls
 
A2- Seated shoulder extensions
(5-minutes rest)
 
Second 15-minute time limit

B1- Preacher curls
 
B2- Press downs
(5-minutes rest)
 
Third 15-minutes time limit

C1- Lateral Raise
 
C2- Bent Lateral Raise
(5-minuetes rest)
 
Do cardio five days per week.

On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes. On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.
 
Advanced HITT Cardio Workout
 
Begin each cardio session with a five minute warm-up

After the warm-up do the following:

20 seconds sprint and 40 seconds at a reduced level – five intervals

Use 9 – 12% incline @ 9-12 mph

Add one minute (20/40) per week until you reach 10 intervals

After the sprints, do 25 minutes on a different machine (do 15 minutes on workout days)
 
 
Diet: two low carb days and one refeed day.

Pre workout days and pre cardio days, take two scoops of Glutamine

Optional Meal Replacement: 2 scoops of a whey protein shake

Low Carb Meals: Two Days Of This Plan

Meal 1: 6 egg whites with 1 yolk, two scoops of a whey protein shake + ½ grapefruit

Meal 2: 6oz turkey/fish/chicken + 3 cups vegetables

Meal 3: 6oz turkey/fish/chicken + 3 cups vegetables

Meal 4: 6oz turkey/fish/chicken + 3 cups vegetables

Meal 5: 6oz turkey/chicken + 3 cups lettuce

 
Refeed Meals: One Day of This Plan (then go back to Low Carb Meals)
Meal 1: 6 egg whites with 1 yolk, two scoops of a whey protein shake + ½ grapefruit

Meal 2: 6oz turkey/fish/chicken + 3 cups vegetables

Meal 3: 6oz turkey/chicken + 3 cups vegetables

Meal 4: 6oz turkey/chicken + 3 cup vegetables

Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup vegetables

Today, Bruce and I did workout “A”, Chest and Back.  We have added a new wrinkle to our training.  Each rep of each set is squeezed and held at the “top” for one or two seconds, than lowered slowly.  This adds to the intensity of the set.  For the next four weeks, we are going heavy and hard.  We want to fail at the end of each set.  This is a period of growth for the two of us.

I have added two new supplements to my regimen: Muscletech’s Leukic as a pre-workout supplement and Anator P70 as my post workout shake.  I will also add a Beverly Mass Maker shake to my daily diet during this lean mass gain period.

My contest weight on stage at my last show (11/4) was 141.  I began today at 148 after a week of “eating.”  It’s amazing how quickly you can add weight when you eat the “wrong” food.  I finished the last of the bread pudding last evening.
post edited by Old Navy - 2007/05/17 07:08:12

Scott "Old Navy" Hults
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RE: Training For My First Natural Pro Masters Contest at 64 2006/11/14 10:05:18 (permalink)
Tuesday, November 14, 2006
 
Today Bruce and I dedicated our training to pull ups, calve raises and cardio.  We did 10 sets of 5 reps of wide grip, medium grip and hammer grip pull ups.  We did each rep very slowly, pausing at the top and squeezing the lats and back muscles for a two count before slowly lowering.  For the 10th set, we strapped on a 25 pound plate and did five medium grip slow pull ups, pausing at the top and squeezing before lowering.  We rested about one minute between sets.  We next headed for the calve machine, where we did three sets of 25 reps at a weight of 130 pounds.  Again, we paused at the top of each rep to squeeze our calve muscles.  After each seated set, we did 25 standing calve raises, squeezing at the top of each rep.  Then we did a HITT Cardio session.  After warming up at 10 degrees elevation at 4.5 mph speed, we did with five 20-second splits at 10 mph speed.  We completed the HITT with a moderate 15 minute stationary bike ride.  We ended our workout in the studio where we did some stretching.

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RE: Training For My First Natural Pro Masters Contest at 64 2006/11/15 10:26:10 (permalink)
Wednesday, November 15, 2007
 
Bruce and I continued our Escalation Density Training (EDT) with Workout "B," Legs.
Before we did our first 15-minute session, we warmed up on the stationary bike for 15 minutes.  We started at a level of 10 and increased it by two levels every two minutes until we reached level 16.  Then we backed off, lowering the levels by two every minute.  We kept out speed up throughout the ride. This warmup drew blood to our quads and hams, so we were "ready" to hit the first exercise, Leg Presses.  We alternated Leg Presses with Leg Curls.  We went heavy and slow and squeezed at the top of each set.  We completed four sets of 8-10 reps each in the first 15 minutes.  After a five minute rest, we did the second 15-minutes, Leg Extensions and Seated Leg Curls. Back and fourth for four sets of each.  Since we did calves yesterday, after another five-minute rest, we did Leg Adductions and Leg Abductions for the last 15 minutes.  We finished the workout with 40 slow-squeeze crunches on a slant board.

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RE: Training For My First Natural Pro Masters Contest at 64 2006/11/17 09:33:45 (permalink)
Thursday, November 16, 2007
 
Today we did Workout "C" of EDT, Arms and Delts.  The first 15-minuets, we did four sets each of incline dumbbell curls and seated shoulder extensions.  The second 15-minuets, we did four sets each of preacher curls and triceps press downs.  And the third 15-minutes were spent on lateral raises and bent over lateral raises.  We did between 8 and 10 reps of every exercise, pausing at the top of each to hold and squeeze before lowering the weight.  We went to failure on the fourth set of each exercise.  We ended our session with a 20-minute moderate treadmill session.  I'm still holding the six pounds I added since my last contest on November 4.  But the 147.0 pounds is hard and I still have plenty of vascularity.  I'm eating a lot more "clean" food. 
 

Friday, November 17, 2007 
 
Escalation Density Training calls for four weight-training workouts per week: Workout A, Workout B, Workout C and then Workout A.  On Monday, we start with Workout B, then C, A, B., etc.  With this plan, you wind up doing the same body parts once in one week and then twice the next week.  Today we did Workout A again, Chest and Back.  We went heavier with fewer reps than we did on Monday.  We also changed up the equipment.  On Monday, we did machine incline press.  Today, we did barbell incline press.  On Monday we did straight bar medium grip pull downs, today, cable pull downs.  On Monday, our dips were without extra weights.  Today, we strapped on a 25-pound plate and did the same number of reps as Monday.  On Monday, we did wide grip cable rows.  Today we did narrow grip cable rows.  Instead of hammer machine incline, we did decline bench press and instead of hammer machine rows, we did slow pull-ups with a hold and squeeze at the top of each rep.  All cool stuff.  Great workout.  We had to skip HITT Cardio, because of time.  I may go to the gym over the weekend to make up the lost HITT.  Or, maybe I'll just watch football on TV. 

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RE: Training For My First Natural Pro Masters Contest at 64 2006/11/20 08:40:14 (permalink)
Monday, November 20, 2007 
 
I thought I had 45 weeks until my first Master Pro Show.  I went to the NGA web site yesterday where they have now posted the 2007 Schedule.  My first show will be September 8 in Atlanta, the NGA Pro-AM World Cup, 42 weeks from now.  My second Master Pro show will be the IDFA Canadian Classic III in Toronto in early November and my third Show will be the NGA National Night of Champions Pro Master and Pro Figure in Houston, Texas on November 17th.  So now, I'm pretty well set on three Pro Shows in 2007.  I'm still thinking about a warm up show as an amateur in August, maybe the NPC Alabama State Championship.  It depends on my training and where I am in contest prep by then.
 Bruce is training for his first Master contest in April.  Today we trained like the contest is in 30 days.  We had a kick butt legs workout.  This was Workout "B" of EDT.  We did squats and leg curls; leg extensions and walking dumbbell lunges; standing and seated calve raises.  Each rep of each exercise was done to a 1 - 4 count, one count up and four counts down.  We held each rep for a flex/stretch at the top.  My squat weight was 260 and Bruces did 300. 

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RE: Training For My First Natural Pro Masters Contest at 64 2006/11/21 10:44:01 (permalink)
Tuesday, November 21, 2007
 
Bruce and I limped into the gym today.  Our legs were still wasted from yesterday's EDT training.  Today we hit Workout "C", Arms and Delts.  Our three 15-minute couplets included: seated dumbbell curls + shrugs; barbell curls + seated triceps press downs; standing lateral raises + bent over lateral raises.  Each rep of each set was performed slowly, with a squeeze at the top, then lowered slowly for negative effect.  Fun stuff. 
post edited by Old Navy - 2006/11/21 10:46:06

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RE: Training For My First Natural Pro Masters Contest at 64 2006/11/22 11:44:44 (permalink)
Wednesday, November 22, 2007 
 
42 years ago today, I was sitting in my car in the parking lot at Long Beach City College in California, studying for a 1 PM test when I heard the news flash on my radio that President John F. Kennedy was shot while riding in a motorcade in Dallas, Texas.  I didn't go to class. That event had a profound effect on me and millions of others that day.  It will always be one of those, "Where were you when..." moments.
 Today, Bruce and I did EDT Workout "A" Chest and Back.  Our three 15-minute back-and-forth couplet's included four sets of: machine incline press (I failed at 150 pounds and Bruce at 180) and cable pull downs (160 pounds); weighted dips (25 pound plate) and wide grip cable rows (160 pounds); incline dumbbell flies (35 pounds) and flat bench dumbbell press (60 pounds).  We held each rep at the top and lowered it slowly (4 or 5 count).  We ran out of time for cardio and we are taking tomorrow off (Thanksgiving in the U.S.).  We will pick up our EDT workout on Friday.

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RE: Training For My First Natural Pro Masters Contest at 64 2006/11/24 11:22:29 (permalink)
Friday, November 24, 2007

After Bruce and I compared Thanksgiving meals (he pigged out much more than I did), we got to work. We met at 7:30 instead of 6:30, since I have the day off. Bruce went to his office after our workout (that's what owners of companies do, I guess). We did EDT Legs today. Squats, prone ham curls, extensions, seated ham curls, seated calve raises and standing calve raises. We did four sets of 8 -12 reps of each, heavy and slow, squeezing and holding at the top of each rep. Bruce said I was killing him...I was. After he left for his office, I stuck around to do 30 pull ups, 30 hanging leg raises and a HITT Cardio session. I burned off a lot more of my dinner last night than Bruce did. But, whose counting?

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RE: Training For My First Natural Pro Masters Contest at 64 2006/11/27 10:30:37 (permalink)
Monday, November 27, 2006
 
I went to the gym on Saturday to do EDT Arms and Delts.  After my Thanksgiving fête, I couldn't stay away from the gym over the weekend.  There were about a half-dozen of us 'crazies' at Gold's.  Today, Bruce and I did EDT Chest and Back.  We worked each set to failure, going heavier each time.  This is nuts. We did make a few changes: instead of dips, we did elevated feet push ups and instead of incline machine press, we did decline dumbbell presses.  We ended the session with pull ups and hanging leg raises. 

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RE: Training For My First Natural Pro Masters Contest at 64 2006/11/28 08:33:58 (permalink)
Tuesday, November 28, 2006 
 
Today was EDT Leg day, and was it ever.  Bruce hates me.  Hee, hee, hee. The name of the game today was slow and heavy, with a squeeze at the top of each rep.  Bruce kept giving me dirty looks as I upped the weights.  But, to his credit, he sucked it up and did the work.  After that, I rewarded him with a posing session in the studio.  We worked on symmetry turns, side chest and front double biceps.  Bruce is starting to look like a bodybuilder.  Bruce has the best of both worlds, a Training Partner and Personal Trainer.  We work well together.

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RE: Training For My First Natural Pro Masters Contest at 64 2006/11/30 12:06:18 (permalink)
Wednesday, November 29, 2006 

 

Bruce and I did EDT Arms and Delts.  We are winding down this program and are trying to maximize each workout by lifting slow and heavy.  Today we did slow incline dumbbell curls, slow seated shoulder extensions, holding at the top with a squeeze, preacher curls slowly, with added fast pump reps with each set, slow press downs, standing lateral raises and bent over barbell rows.  We ended with pull ups, hanging leg raises and a practice posing session.  Bruce and his family are heading to New York for a long-weekend so I will be training solo on Thursday and Friday.

 

Thursday & Friday, November 29 & 30, 2006 

 

When I arrived at the gym this morning, I made the decision not to do an EDT workout.  My training partner, Bruce, is away for a few days with his family and since we are at the heaviest lifting stage of EDT, I didn't want to do sets without my spotter.  Bruce and I know how to support each other while training with this rigorous program.  I didn't want to ask someone else to spot me.  So today and tomorrow I am doing cardio, stretching, posing, pull ups and abs work.  Bruce and I will resume EDT next week for the final time.  The following week, we will begin a four-week Power Workout plan that my Coach, Sean "Sully" Sullivan wants me on.  And after that, Sully will have me on Hypertrophy Strength Training (HST).  It's going to be a Merry Christmas.  As my training partner and trainee, Bruce works whatever program I'm on.  He is training for his first Masters competition next April and is tracking well.

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RE: Training For My First Natural Pro Masters Contest at 64 2006/12/04 17:27:37 (permalink)
Monday, December 4, 2006
 
After two easy days (Thursday & Friday) and a do-nothing-but-watch- college-football weekend, it was great to get back to a hard EDT workout.  Today was Workout "A," Chest & Back.  Bruce is returning from New York today, so we will work Legs tomorrow.  I did heavy and slow incline machine presses, medium grip pull downs, weighted dips, seated cable rows, flat bench dumb bell presses and instead of Hammer machine rows, I substituted slow pull ups.  A great workout.  I added a short cardio session and hanging leg lifts for Abs.

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RE: Training For My First Natural Pro Masters Contest at 64 2006/12/05 10:07:31 (permalink)
Tuesday, December 5, 2006

Ow, ow, ow. EDT Legs today, without my training partner. Bruce didn't make it, so I did Legs alone. I used a spotter for my squats, just to train safely. I did four sets of eight reps for every exercise. Heavy and slow, with a squeeze at the top of the lift. Squats were deep at 220 pounds, leg curls at 130, extensions at 130-150, sitting ham curls at 90-100, sitting calve raises at 150 (3 sets of 25) and standing calve raises were weighted, holding a 35 pound plate (3 sets of 25). I did abs work and some stretching after this session. I weigh 153.8 today, up 12.8 pounds since my last show on November 4. I'm still hard, lean and vascular, much to my surprise.

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RE: Training For My First Natural Pro Masters Contest at 64 2006/12/06 08:58:14 (permalink)
Wednesday, December 6, 2006 
 
Bruce came into the gym today, rather sheepishly.  My training partner returned from a family visit in upstate New York, where this bodybuilder-in-training spent most of the last five days with his face in a food trough.  Four hotdogs in one sitting, home made fudge sauce smothering ice cream, etc.  I'm so darn jealous.  But, he did come in with a new determination to get back on track.  His first competition is the first week of April.  Today we did a very hard EDT Arms and Shoulders workout.  We did four sets of 10 or more reps of seated biceps dumbbell curls (30's), slow push downs (110), seated shoulder extensions - slow with a squeeze at the top  (20's & 25's), preacher curls (I did 125, Bruce did 140), standing lateral raises (20's & 25's) and upright rows (90's).  We also did 25 hanging leg raises and a moderate cardio session on the tread mill.  We are back on track.

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RE: Training For My First Natural Pro Masters Contest at 64 2006/12/07 10:59:46 (permalink)
Thursday, December 7, 2006 - "Remember Pearl Harbor!"
 
Bruce and I are winding down from Escalation Density Training (EDT).  One more day of EDT Legs tomorrow and we begin a new four-week program on Monday, called Widow Maker Power Workout, a new plan devised by a very cruel Coach and Friend, Sean "Sully" Sullivan, of Cape Cod, Massachusetts.   Sully's new plan Rocks!  I can't wait...Bring It On!   I'll lay it out for you on Monday.
 
Meanwhile, today was EDT Chest and Back.  Bruce and I did our three 15-minute two-exercise groups heavy and slowly. For Incline press we did dumbbell flies (25's-30's-35's-45's), medium grip pull downs (100-110-120-140), weighted dips (45 lb plate for Bruce, 25 lb plate for me), cable rows - slow and squeezed 120-140), hammer machine incline (90-110-140-180). I could only do two reps at 180 and Bruce managed four.  Instead of hammer machine rows, we substituted pull ups: hands away grip, hammer grip and wide grip.  We "posed" the body part we were working on between each set and ended a very good session in the studio with a practice posing session.
post edited by Old Navy - 2006/12/08 08:36:24

Scott "Old Navy" Hults
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RE: Training For My First Natural Pro Masters Contest at 64 2006/12/08 08:36:54 (permalink)
Friday, December 8, 2006

Bruce and I wound-down EDT Training this morning with a moderately hard Legs workout. On squats, Bruce managed a set of 6 X 300. Really cool. I did 6 x 250 that set. We also did four sets of 8-10 reps of leg curls (Bruce 170, me 140), extensions (130 - 110), seated leg curls, (110 - 90), adductors and abductors and seated and standing calve raises (three sets of 25 each at 150 pounds) We posed our quads, hams and calves after each set. On Monday, we begin Widow Maker Power Workouts. Today I weighed 154.4, the exact weight at which I began training for my first competition in June of 2004. The 154.4 pounds looks a lot different on me now. LOL

Scott "Old Navy" Hults
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RE: Training For My First Natural Pro Masters Contest at 64 2006/12/11 09:01:56 (permalink)
Widow-Maker Power Workout – A Four-Week Plan

The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, 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.

Here is the Plan:

Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch or Pose the working muscle between sets for 20-30 seconds.

Day 1:
Incline Bench Dumbbell Press – 6 x 6, 1 X 20
Flat Bench Dumbbell Press – 6 x 6, 1 X 20
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4
Heavy Laterals – 3 x 8
Press Down – 4 x 10
Decline Dumbbell Extensions - 4 X 8

Day 2:
Leg Press – 6 x 6, 1 X 40
Squats – 6 x 6, 1 X 30
Hack Squat – 6 x 6, 1 X 20
Leg Curl s– 5 x 8
Leg Extensions – 4 x 10

Day 3:
Reverse Grip Barbell Row – 6 x 6, 1 X 20
Medium Grip Pull Down – 6 x 6, 1 X 20
Dead Lifts – 6 x 6, 1 X 30
Barbell Curls – 4 x 6
Preacher Curls – 4 x 10

Day 4:
Lunges - 6 X 6, 1 X 20
Seated Leg Curls - 6 x 6
Wide stance Squats (feet out wide, toes pointed out) - 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts - 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 X 6

Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

Do Cardio on off days from weights, 20 minutes of HITT or intervals. Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 being interval or HITT.

Monday, December 11, 2006

Well, Bruce and I did Day 1 today and we survived. Barely. Bruce’s body weight is 203 pounds, mine is 155.

Day 1:

Incline Bench Dumbbell Press – 6 x 6, 1 X 20

I did 45’s; Bruce did 55’s for the 6 x 6
I did 35’s; Bruce did 45’s for the 1 x 2

Flat Bench Dumbbell Press – 6 x 6, 1 X 20

I did 55’s; Bruce did 65’s for the 6 x 6
I did 45’s; Bruce did 55’s for the 1 x 20

High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4

Bruce and I each did 4 sets of 4 reps, slowly with a squeeze, using 40 pounds

Heavy Laterals – 3 x 8

I did 25’s; Bruce did 30’s

Press Down – 4 x 10

Bruce and I each did 4 sets of 10 reps, slowly with a squeeze, using 65 pounds

Decline Dumbbell Extensions - 4 X 8

I did 30’s; Bruce did 20’s (my triceps are stronger for now)

We ended our first session with 3 sets of 10 rep pull-ups and 2 sets of 25 hanging leg raises and a moderate stint on the treadmill.

It took us 60 minutes to complete the Widow Maker portion of the workout and another ? hour to do pull ups, abs and cardio.

We charted our weights for the Widow Maker so we can see where we need to start each time. We were both pumped and beat after this workout. Love it!

Scott "Old Navy" Hults
Master Professional Bodybuilder
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Promoter, Contest Judge, Posing Coach 

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 www.ngaalabamaopen.com
Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64 2006/12/12 13:14:55 (permalink)
Tuesday, December 12, 2006
 
Widow Maker Power Workout - Day 2
 I remember, not so long ago, saying the Advance GH/HITT Cardio plan gave us the best (read hardest) Legs workout we had ever done.  Not so any more.  Widow Maker Legs Day is a killer, aptly named, the Widow Maker. Since this was the first Legs day of the four week plan, my training partner, Bruce, and I decided to go easy on the weights.  Here are the exercises and our lifts: Leg Press 6 X 6 - Bruce and I each did 450 pounds (10 plates)Leg Press 1 X 40 - Bruce and I each did 200 pounds (2 45's and a 10 on each side) Squats 6 x 6 - Bruce and I each did 200 poundsSquats 1 x 30 - Bruce and I each did 100 pounds Hack Squats 6 x 6 - Bruce and I each did 200 poundsHack Squats 1 x 20 - Bruce did 120 pounds and I did 100 Leg Curls 5 x 8 - Bruce did 125 pounds and I did 110 Leg Extensions 4 x 10 - Bruce did 175 pounds and I did 160 It took our full workout to get through this regimen.  Tomorrow is an off day from weights and we will focus on abs, pull ups, calves and cardio.

Scott "Old Navy" Hults
Master Professional Bodybuilder
Master Fitness Trainer & Nutritionist
Promoter, Contest Judge, Posing Coach 

www.bodybuildingsenior.com
 www.ngaalabamaopen.com
Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64 2006/12/13 09:47:20 (permalink)
Wednesday, December 13, 2006
 

Today, the Widow Maker gave Bruce and I a break.  We didn’t lift weights.  We couldn’t lift if we wanted to.  We ache too much from Day 1 & Day 2.  We will pick up Day 3 tomorrow.  Our workout today focused on abs, calves, pull-ups and cardio.
 
As you know this Journal is called, “Training For My First Master Pro Contest at 64.”  One of the three Pro Shows I am going to do this year is the IDFA Pro Classic on November 3rd in Toronto.
 
Shaun Campbell, President of the IDFA runs a great drug-free Federation.  He recently announced the IDFA schedule for 2007:  
 
International Drug Free Athletics (IDFA), http://www.idfa.ca

IDFA TORONTO CLASSIC
Natural Bodybuilding, Fitness & Figure Championships
June 2, 2007
Toronto, Canada
*IDFA Pro-Qualifier
*5 years drug free

IDFA CANADIAN CLASSIC III
Natural Bodybuilding, Fitness, Figure & Urban Dance Championships
November 3, 2007
Toronto, Canada
*IDFA Pro-Qualifier
*5 years drug free

IDFA PRO CLASSIC
Professional Natural Bodybuilding & Figure Championships
November 3, 2007
Toronto, Canada
*Open to Pros of all natural organizations
*5 years drug free

 
I had a great time at the IDFA Canadian Classic II on November 4th.  The venue was superb and the men and women athletes highly competitive.  The show moved quickly and the audience was very enthusiastic.  Backstage was roomy and the facilitators helpful.  I strongly recommend if you are looking for a fun, interesting and competitive contest, come to Toronto in June for the IDFA Toronto Classic or in November for the IDFA Canadian Classic III.   I’ll be there for sure, competing in the IDFA Pro Classic.

Scott "Old Navy" Hults
Master Professional Bodybuilder
Master Fitness Trainer & Nutritionist
Promoter, Contest Judge, Posing Coach 

www.bodybuildingsenior.com
 www.ngaalabamaopen.com
Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64 2006/12/14 10:37:33 (permalink)
Thursday, December 14, 2006
 
This is Sick!  Day 3 of the Widow Maker Power Workout is as tough as Day 1 and 2.  And from the looks of it, Day 4 tomorrow isn't going to be any easier.  Picking a good weight and keeping it the same for all the sets in an exercise is hard.  We are failing by the fourth set and are flailing by the sixth, but it's great!
 
Here is how Bruce and I got beat up today (Bruce weighed 194.0 and I weighed 156.4):
 
Reverse Grip Barbell Row 6 x 6 - Bruce did 130 pounds and I did 110.
Reverse Grip Barbell Row 1 x 20 - Bruce did 110 and I did 90.
 
Medium Grip Pull Down 6 x 6 - Bruce did 140 pounds and I did 125.
Medium Grip Pull Down 1 x 20 - Bruce did 125 and I did 100.
 
Dead Lifts 6 x 6 - Bruce did 200 pounds and I did 150.
Dead Lifts 1 x 30 - Bruce and I both did 135 pounds.
 
Barbell Curls 4 x 6 - Bruce did 80 pounds and I did 60.
 
Preacher Curls 4 x 10 - Bruce did 140 and I did 110.
 
Each set has a rest period between of 60-seconds, so we kept moving.  We have recorded our lifts and will increase the weights next week.  Widow Maker Rocks!
post edited by Old Navy - 2006/12/15 08:57:56

Scott "Old Navy" Hults
Master Professional Bodybuilder
Master Fitness Trainer & Nutritionist
Promoter, Contest Judge, Posing Coach 

www.bodybuildingsenior.com
 www.ngaalabamaopen.com
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