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... - 12/18/2006 8:07:49 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Monday, December 18, 2006 - Week Two of the Widow Maker Power Workout
Still hurting a bit from Widow Maker Legs on Friday, I limped into the gym this morning and met my training partner, Bruce. He said he missed Friday because he had to take his kid to day care for his wife that morning. Hmmmmm. OK.
We worked hard today on Chest and Triceps, adding weight to each set over what we did in Week One. Tomorrow it's more Legs. It's said that "Legs" wins bodybuilding competitions, so I am pumped to get pumped.
I received some news on Saturday:
Bodybuilding.com has honored me for the third time. In 2005, I was named Bodybuilding.com’s Amateur Bodybuilder of the Week # 254 http://www.bodybuilders.com/hults.htm
This year I was named Bodybuilding.com’s Over 40 Amateur Bodybuilder of the Week #23 http://www.bodybuilders.com/scotth.htm
And this week, I was named Bodybuilding.com’s Over 40 Amateur Bodybuilder of the Year for 2006 http://www.bodybuilding.com/fun/bbcom_bestof2006.htm
It is a nice way to cap my 2006 contest season.
_____________________________
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... - 12/22/2006 7:41:39 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Friday, December 22, 2006 My training partner bailed out on me again. That's two Widow Maker Fridays in a row. Hmmmmm. Once again, I did Day 4 solo, and in the process, I kicked the Widow Maker in the Butt. Lunges (6 with each leg/20 with each leg)6 x 6 Last week I did 180 pounds, today I did 200.1 x 20 Last week I did 130, today I did 150 Seated Leg Curls6 x 6 Last week I did 100, today I did 110 Wide Stance Squats6 x 6 Last week I did 230 pounds, today I did 2501 x 50 Last week I did 130 pounds, today I did 150 Dumbbell Stiff Leg Dead Lifts6 x 6 Last week I did 50's today I did 60's Step Ups 6 x 6 Last week I held 25's, today I held 30's I will train calves, abs and do cardio on Saturday, then take Sunday and Monday off. I'll pack the four days of Widow Maker weight training into four-days-in-a-row next week.
_____________________________
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... - 12/28/2006 10:05:35 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Thursday, December 28, 2006 Everything hurt when Bruce and I arrived at the gym today. Yesterday's Widow Maker Legs Day was brutal. Today we focused on back, biceps and core work. I weighed 159.4 and Bruce weighed 198.0 Widow Maker Power Workout - Week 3, Day 3 Reverse Grip Barbell Rows6 x 6 - I did 130 pounds and Bruce did 1501 x 20 - I did 110 and Bruce did 130 Cable Pull Downs (Life Fitness)6 x 6 - I did 110 pounds and Bruce did 1201 x 20 - I did 90 pounds and Bruce did 100 Dead Lifts6 x 6 - I did 185 pounds and Bruce did 2351 x 30 - I did 165 pounds and Bruce did 185 Barbell Curls4 x 6 - I did 60 pounds and Bruce did 90 Preacher Curls4 x 10 - I did 110 and Bruce did 145 Since we didn't work out on Christmas Day, we are doing four days straight this week, so tomorrow, we do more legs, but different exercises than on Wednesday. 2006 Goals: Achieved Last January, I set some personal goals I wanted to work towards achieving this year: Win an NPC Open Men's Bantam Weight Class - In February, I placed first in the Men's Open Bantam Weight Class at the NPC Atlantic USA Championship in Atlanta. Better my Third Place finish in 2005 in the Men's Master 60+ Class at the FAME WNSO World Bodybuilding Championship in Toronto - In June, I placed first in the Class and am the 2006 FAME WNSO Men's Master 60+ World Champion. Win a second Best Poser Award - In April I won my second Best Poser Award and in November, I won my Third. Win a Master Pro Card in a tested Federation - In September, the National Gym Association (NGA) awarded me a Master Pro Card in Atlanta and in November, the International Drug Free Athletics (IDFA) awarded me a second Master Pro card in Toronto, Canada Earn my Certified Personal Trainer certification - Today, December 28, I passed the course and test and am now a National Federation of Professional Trainers (NFPT) Certified Personal Trainer. Goals for 2007 Train for and compete in at least three Natural Masters Pro shows.
_____________________________
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... - 1/3/2007 9:50:10 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Wednesday, January 3, 2007
I weighed 161.0 and Bruce weighed 190.5
As we are winding down from our four-week Widow Maker Power Workout, it's getting tougher. Today, Bruce and I set a few more personal best lifts. Tomorrow is a non-weight training day. We will do cardio, posing, pull ups, abs work and stretches. Friday is the last day for this excellent training plan.
Reverse Grip Barbell Rows
6 x 6 - I did 150 pounds and Bruce did 170
1 x 20 - I did 130 pounds and Bruce did 155
Medium Grip Pull Downs
6 x 6 - I did 140 pounds and Bruce did 160
1 x 20 - I did 120 pounds and Bruce did 140
Dead Lifts
6 x 6 - I did 200 pounds and Bruce did 250 (Personal Bests)
1 x 30 - Bruce and I did 185 pounds
Barbell Curls
4 x 6 - I did 70 pounds and Bruce did 100
Preacher Curls
4 x 10 - I did 100 pounds and Bruce did 125
_____________________________
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... - 1/5/2007 8:39:21 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Friday, January 5, 2007
It's over. Today Bruce and I completed the four-week Widow Maker Power Workout. We agree it is the best training plan we have every done. Its intensity and variety made it challenging and fun. We will take on the Widow again, count on it.
The best way to express the success of the program is to look at one of my exercises over the four-week period.
Squats - December 12, 2006
6 x 6 -Smith Machine - I did 200 pounds
1 x 30 - Smith Machine - I did 100 pounds
Squats - December 19, 2006
6 x 6 - Free Standing - I did 195 pounds
1 x 30 - Free Standing - I did 145 pounds
Squats - December 27, 2006
6 x 6 - Smith Machine - I did 250 pounds
1 x 30 - Smith Machine - I did 160 pounds
Squats - January 2, 2007
6 x 6 - Free Standing - I did 295 pounds
1 x 30 - Free Standing - I did 225 pounds
My body weight for the four weeks was around 160.0 pounds.
Bruce and I were able to increase our weights week-to-week for every exercise. I don't think my fast twitch muscle fibers will ever be the same.
My thanks again to my Coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts, who developed this excellent power workout. On Monday, "Sully" has Bruce and I on a new four-week program. It's called:
Full-Body Hypertrophy Workout
DAY 1
Pull Ups, medium grip: as many sets as needed to get in 50 reps
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure)
Pull Down with V bar: 3 X 6
Rack Dead Lifts: 2 X 4-6, 1 X 30
Curls: 3 X 4-6 with last set as a drop
Preacher Curl 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point)
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke a press, negative stroke is a fly
Upright Row, medium grip: 2 X 10-12
Seated Triceps Extension: 2 X 10-12
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns)
Seated Leg Curl: 1 X 50-100
Calf press: 1 X 50-100
DAY 2
Squats: 4 X 4-8, 1 X 30
Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds
Lunges 3 X 4-6, last set do a drop
Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative
Hyperextensions or Glute Ham rise: 2 X 4-6
Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds
Standing calf: 2 X 20-30 drop sets
Lat Pull Downs: 2 X 12
Cable rows: 2 X 12
Cable curls: 2 X 12
Peck deck: 1 X 50-100
Machine Laterals: 1 X 30-50
Machine Triceps Extension: 1 X 30-50
DAY 3
Incline Press: 3 X 4-6 with last set a drop
Dips: 3 X 4-6 last set do burns (1/4 movements at the mid-range)
Dumb Bell Flat Bench: 2 X 4-6
Push Press: 3 X 4-6
Side Laterals: 2 x 4
Bent Over Laterals: 2 x 4
Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives
Triceps Dip: 2 X 6-8 with static hold
Sissy Squats: 2 X 12
Seated Leg Curls: 2 X 12
Calf Press: 2 X 15
Straight Arm Pull Down: 1 X 50-100
Machine Curls: 1 X 30-50
Do Cardio Between Workout Days:
DAY 1
30-minute intervals on Stair Master or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.
DAY 2
Combat cardio: 5 cycles of the following
Jump Rope 2 minutes
30 Mountain Climbers
30 Squat Thrust
30 Push-Ups
30 Side Straddle Hops
Puke Once and Repeat!
DAY 3
45 Minutes of Moderate Cardio
_____________________________
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... - 1/8/2007 8:22:33 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Monday, January 8, 2007
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
After Bruce and I completed the four-week Widow Maker Power Workout, we were drained. I feel this new Training Plan is aptly named. I call it “The Phoenix”
DAY 1
Pull Ups, medium grip: as many sets as needed to get in 50 reps. we could only do 30 the first day. We will up it to 50 at soon as we can.
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). We used 55’s and dropped set to 35’s
Pull Down with V bar: 3 X 6. We did 140 pounds
Rack Dead Lifts: 2 X 4-6, 1 X 30. I did 220/135. Bruce did 150/135
Curls: 3 X 4-6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s
Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point) I did 60 pounds. Bruce did 80
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly. I did 45’s. Bruce did 55’s
Upright Row, medium grip: 2 X 10-12. I did 95 pounds. Bruce did 110
Seated Triceps Extension: 2 X 10-12. Bruce and I did 60’s
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 50. My weight was 70 pounds. Bruce did 80
Seated Leg Curl: 1 X 50-100. Bruce and I each did 50. My weight was 55 pounds.
Bruce did 65
Calf press: 1 X 50-100. We used the Smith Machine and did 50 each with 135 pounds.
In each case, we did the higher number of reps required (10-12, we did 12).
Our first impression is that this is a great change-of-pace plan and we are looking forward to adding weights to every exercise over the four-weeks of The Phoenix.
_____________________________
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... - 1/12/2007 11:40:53 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Friday, January 12, 2007 "The Phoenix" Full-Body Hypertrophy Training I weighed 159.4 and Bruce weighed 186.4 DAY 3 Incline Dumbbell Press: 3 X 6 with last set a dropI did 65 pounds, Bruce did 85. Dips: 3 X 6 last set do burns (1/4 movements at the midrange) Dumb Bell Flat Bench: 2 X 6I did 75 pounds, Bruce did 90 Push Press: 3 X 6Bruce and I did 90 pounds
Side Laterals: 2 x 6 (Seated)15 pound dumbbells - done slow with a pause at the top Bent Over Laterals: 2 X 615 pound dumbbells - done slow with a pause at the top Decline Dumb Bell Triceps Extensions: 3 X 6 with slow negativesI did 30's, Bruce did 20's Triceps Dip: 2 X 8 with static hold (5-seconds) Sissy Squats: 2 X 12 Seated Leg Curls: 2 X 12I did 150 pounds, Bruce did 170 Calf Press: 3 X 15 (feet straight, toes in, heels in)Bruce and I did 300 pounds Straight Arm Pull Down: 1 X 100Bruce and I did 20 pounds Machine Curls: 2 X 50I did 20 pounds, Bruce did 30 This was a great first week of "The Phoenix." We will add weight to each exercise in week two. Tomorrow we are scheduled to do 45 minutes of moderate cardio.
_____________________________
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)
|
|
| | |
Printable Version
