RE: Training For My First Natural Pro Masters Contest at 64
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
RE: Training For My First Natural Pro Masters Contest a... - 8/24/2007 7:48:46 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
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
(in reply to Old Navy)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 8/27/2007 1:55:12 PM
|
|
|
ScubaSteve31
Posts: 436
Joined: 8/18/2006
Status: offline
|
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!
Alive whole food multi
Whey
Creatine
Flax Oil
Vitamin C
(in reply to Old Navy)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 8/27/2007 2:46:46 PM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
quote:
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
(in reply to ScubaSteve31)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 8/28/2007 7:40:06 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
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.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to ScubaSteve31)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 8/28/2007 10:56:37 AM
|
|
|
ScubaSteve31
Posts: 436
Joined: 8/18/2006
Status: offline
|
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!
Alive whole food multi
Whey
Creatine
Flax Oil
Vitamin C
(in reply to Old Navy)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 8/31/2007 7:21:50 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
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
(in reply to Old Navy)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 9/1/2007 10:40:51 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
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.
_____________________________
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)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
