RE: Training For My First Natural Pro Masters Contest at 64
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RE: Training For My First Natural Pro Masters Contest a... - 8/9/2007 7:42:57 AM
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Old Navy
Posts: 2874
Joined: 1/7/2005
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Thursday, August 9, 2007, 8 Days Until My Weigh-In.
Weight: 147.4 pounds Target: 150.0 pounds
Today I had my final 8 x 8 workout. Tomorrow, my training partner will do legs and calves, while I practice pose and do abs and cardio. I don't do any heavy legs work a week before a contest. On Monday, we will begin a week of circuit training, using light weights and lots of reps to "pump up" and harden before my contest on Saturday. I will also increase my posing practice and cardio. My training partner will go along for the ride.
Shoulders, Back and Biceps Training
Smith Machine Military Press - 3 x 8 - 100 pounds
Push Ups - 3 x 8
Smith Machine Shoulder Raises - 3 x 8 - 100 pounds
Push Ups - 3 x 8
Dumb Bell Shrugs - 3 x 16 - 60 pound dumb bells
Push Ups - 3 x 8
Hammer Strength Iso-Lateral Rows - 3 x 8 - 200 pounds
Push Ups - 3 x 8
Dumb Bell Curls - 3 x 8 - 25 pounds (standing and incline)
Push Ups - 3 x 8
Bar Bell Curls (I Go, You Go) - 10 x 5 - 50 pounds (10 sets of 5 reps, back and forth)
Push Ups - 1 x 10
Pull Up Curls - 3 x 8 - Palms facing towards you for the curl
Push Ups - 3 x 8
Tread Mill - 20 minutes of flat, moderate speed (3.5)
Great Workout.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 8/10/2007 12:43:54 PM
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Old Navy
Posts: 2874
Joined: 1/7/2005
Status: offline
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Friday, August 10, One Week Until My Weigh In
Weight: 147.4 pounds Target 150.0 pounds
As this is my high carbs day, after three low carb days, I should see a slight weight gain tomorrow and look a little harder and leaner. My plan is to come up to my contest weight, instead of dropping down to the weight, as I usually do.
A business commitment kept me from the gym this morning. I will go on Saturday to do a light workout, some cardio and posing practice.
I'm feeling pretty good about my contest next week. I may just come in the best I ever have as I compete in my final amateur show, the 2007 NPC Alabama State Championship in Birmingham on August 18th.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 8/11/2007 10:58:52 AM
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Old Navy
Posts: 2874
Joined: 1/7/2005
Status: offline
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Saturday, August 11, 2007, One Week Until The 2007 NPC Alabama State Championships I met one of my Distance Personal Training clients at the gym this morning and we did an hour of upper body circuit training, which I need to do for my contest prep next week. We did two full circuits of light weight, heavy rep exercises. I enjoyed the break from heavy lifting. I will practice my posing later today and tomorrow, a Figure competitor and her Bodybuilder husband are coming to my home to work on their posing for the NPC show on Saturday. It will be the second contest for Matthew, who is a young middleweight. We will do a few instructional rounds and then video tape a practice round so we can review the video together after the session. I feeling pretty good as I begin a series of low carb days. My water is up and I am hungry, in a good way. I'm hungry to do well at this show.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 8/13/2007 8:36:08 AM
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Old Navy
Posts: 2874
Joined: 1/7/2005
Status: offline
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Monday, August 13, 2007, Five Days Until My Next Contest
Weight: 147.0 pounds Target: 150.0 pounds
I am on the second day of a four-day low-carb cycle. My protein is high and my water is high. I continue salting each meal, but will cut that soon. On Thursday and Friday, I will do two high carb days and add a creatine load. I'm feeling great and am looking lean and hard. I'm confident it's all going to come together nicely for prejudging on Saturday.
Today my training partner and I did circuit training. We worked several machines with sets of 20-25 reps with moderate weight. After, I did 20 minutes of moderate speed, level tread mill. Tonight I will go through three practice posing rounds - I am competing in three classes at this show.
Here is a shot taken on Saturday, one week out.
Thumbnail Image
 Attachment (1)
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 8/14/2007 12:30:25 PM
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Old Navy
Posts: 2874
Joined: 1/7/2005
Status: offline
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Tuesday, August 14, 2007, Four Days Until My Final Amateur Contest
Weight: 146.8 Target: 150.0
I'm in the third of four low carb days and I'm really looking forward to loading up on Thursday and Friday for Saturday's contest.
Today we continued circuit training. We did 25 reps of 18 different exercises, covering all body parts. While my partner did leg extensions, leg curls and calve raises, I stood by and flexed my quads and stretched my hams, since I am not doing lower body work this week.
I continued the workout with a moderate hitt cardio session and two practice posing rounds.
I'm feeling great. Even with my low carb cycle, I had good energy and strength during my workout.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 8/16/2007 7:45:42 AM
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Old Navy
Posts: 2874
Joined: 1/7/2005
Status: offline
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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.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 8/19/2007 5:32:24 AM
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Old Navy
Posts: 2874
Joined: 1/7/2005
Status: offline
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Sunday, August 19, 2007
2007 NPC Alabama State Bodybuilding, Figure and Fitness Championships, August 18, Birmingham Alabama
Results:
Men's Master 60+ - First Place (2007 NPC Mr. Alabama Masters)
Open Men's Lightweight - Fourth Place
70 outstanding men and women athletes stepped up on stage to compete in the NPC Alabama State Championships. The winners of each class became 2007 NPC Mr. or Ms. Alabama. The show was also a NPC National Qualifier, with the winners of each class invited to compete in the NPC National Championship for the next two years.
The competition was intense in this non-tested event. Every athlete brought their "A" Game to the stage.
There were nine NPC judges from Louisiana, Florida, Tennessee, Mississippi and Alabama. The contest started on time and ran smoothly, except for a little trouble with the music system. That happens, but everyone was "cool" about it.
This was my final amateur contest and I did manage to show up in the best shape of my life. Many of my fellow competitors and a number of people in the audience, who saw me at this show last year commented that I looked better than I did in 2006, when I placed 2nd in the Masters Class.
I had a good time performing a new posing routine and the audience responded in kind. All of the other routines were 60-seconds. The promoter allowed me to do my full 90-seconds version. Sweet
My senior grand master 60+ class was called the "Old Navy" division, because three years ago, I pestered the promoter, who is also the NPC State Chairman, to include a 60+ division in the State Championship. Last year he did, and said it will always be called the "Old Navy" division. So, my name is already on the trophy. It says, "2007 NPC Alabama State Championships-Old Navy-1st Place." Also Sweet.
I will enjoy my two trophies today, along with some excellent meals, and then put the trophies on a shelf, forget about them, and continue training on Monday for my first Master Pro Show, the 2007 NGA Pro Am World Cup in Atlanta in three weeks.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 8/20/2007 8:23:08 AM
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Old Navy
Posts: 2874
Joined: 1/7/2005
Status: offline
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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
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 8/21/2007 7:53:50 AM
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Old Navy
Posts: 2874
Joined: 1/7/2005
Status: offline
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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
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 8/22/2007 7:30:31 AM
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Old Navy
Posts: 2874
Joined: 1/7/2005
Status: offline
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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
(in reply to Old Navy)
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