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RE: Training For My First Natural Pro Masters Contest a... - 2/13/2007 8:11:48 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Tuesday, February 13, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.0. Bruce weighed 179.4

Week Two – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic.

Day Two – Back and Biceps

Pull Ups – 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 5 reps on the last set

Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set
Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set

Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 5 Reps on the last set
Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 5 Reps on the last set

Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 5 Reps on the last set

Hammer Curls – 2 x 9-15 We did 2 x 15 at 25 pounds, + 5 Reps on the last set

After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through two full rounds of symmetry and mandatory poses

_____________________________

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)

Post #: 61

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RE: Training For My First Natural Pro Masters Contest a... - 2/14/2007 7:31:27 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Wednesday, February 14, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.0. Bruce weighed 178.4

Week Two - Day Three - Cardio

Bruce and I did some hanging leg raises and slant board crunches for abs, 30 minutes of elevated moderate speed tread mill and a 45 minute practice posing session. It was a good cardio day.

_____________________________

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)

Post #: 62

RE: Training For My First Natural Pro Masters Contest a... - 2/15/2007 9:55:51 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Thursday, February 15, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.8 and my training partner,Bruce, weighed 178.0. His contest target weight is 170.0

Week Two – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic

Day Four – Legs

Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 5 Reps.

Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 5 Reps.

Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds, + 5 Reps

Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 5 Reps.

Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 5 Reps.

Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.

Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.

Today's Griffin Leg Workout was awesome. Bruce added 30 minutes of tread mill. I didn't.

< Message edited by Old Navy -- 2/15/2007 9:56:53 AM >

_____________________________

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)

Post #: 63

RE: Training For My First Natural Pro Masters Contest a... - 2/16/2007 7:51:05 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Friday, February 16, 2007

The Griffin - High Intensity Power Training

Week Two - Day Five: Cardio

I weighed 166.4

Combat Cardio - 5 cycles of the following:

Jump Rope - Two Minutes (100-200 skips per cycle)

30 Mountain Climbers - High step holding 15 pound dumbbells

30 Squat Thrusts - Trying to "dunk the basketball"

30 Push Ups - A total of 150 with good form

30 Side Straddle Hops - Like Skiing Down Hill

30 Crunches - Done slowly, with a squeeze

My training partner, Bruce, missed this 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)

Post #: 64

RE: Training For My First Natural Pro Masters Contest a... - 2/19/2007 8:51:36 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Monday, February 19, 2007

The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal "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 Three – After the last set for each exercise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second.

Day One – Chest, Delts & Triceps

Incline Barbell Bench Press – 4 x 5-9 (We did 4 x 6 + 2 x 5 )
Bruce and I did 150 pounds

Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6 + 2 x 5)
I did 185 pounds and Bruce did 195

Dips – 3 x 12-15 (We did 3 x 15 + 2 x 5)

Lateral Raises – 4 x 5-9 (We did 4 x 6 + 2 x 5)
I did 25 pounds and Bruce did 20 (he has a little shoulder problem)

Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 + 2 x 5)
Bruce and I did 30 pounds

Dumb Bell Press – 3 x 12-15 (We did 3 x 15 + 2 x 5)
Bruce and I did 50 pounds

Close Grip Bench Press – 2 x 5-9 (We did 2 x 9 + 2 x 5)
Bruce and I did 110 pounds

Triceps Press Down – 2 x 5-9 (We did 2 x 9 + 2 x 5)
Bruce and I did 65 pounds

Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 + 2 x 5) Free Motion Overhead machine
Bruce and I did 50 pounds

We thought adding a 5-rep set after the last set of each exercise to failure last week was tough. Adding a second 5-rep set with little rest between sets is insane. Yuh Gotta Love It!

< Message edited by Old Navy -- 2/19/2007 8:53:49 AM >

_____________________________

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)

Post #: 65

RE: Training For My First Natural Pro Masters Contest a... - 2/20/2007 7:25:57 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Tuesday, February 20, 2007 (Marti Grau - Fat Tuesday)

The Griffin – High Intensity Power Training Plan

I weighed 166.4. Bruce weighed 177.4

Week Three – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set, then, rest 10 seconds and add a second 5-rep set.

Day Two – Back and Biceps

Pull Ups – 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 2 x 5 reps on the last set

Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set

Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set

Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 2 x 5 Reps on the last set

Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 2 x 5 Reps on the last set

Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 2 x 5 Reps on the last set

Hammer Curls – 2 x 9-15 We did 2 x 15 at 25 pounds, + 2 x 5 Reps on the last set

After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through one full round of symmetry and mandatory poses

_____________________________

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)

Post #: 66

RE: Training For My First Natural Pro Masters Contest a... - 2/21/2007 7:40:01 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Wednesday, February 21, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.4. Bruce weighed 176.4

Week Three - Day Three - Cardio

Bruce and I did some hanging leg raises and weighted slant board crunches for abs, 30-minutes of elevated moderate speed tread mill, 20-minutes of stationary bike and a 35-minute practice posing session, where we worked on Bruce's 90-seconds individual posing routine. It was a good cardio day.

_____________________________

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)

Post #: 67

RE: Training For My First Natural Pro Masters Contest a... - 2/22/2007 7:43:53 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Thursday, February 22, 2007

The Griffin – High Intensity Power Training Plan

I weighed 167.0 and my training partner,Bruce, weighed 176.0. His contest target weight is 170.0

Week Three – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set, then rest 10 seconds and add a second 5-rep set.

Day Four – Legs

Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 2 x 5 Reps.

Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 2 x 5 Reps.

Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds, + 2 x 5 Reps

Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 2 x 5 Reps.

Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 2 x 5 Reps.

Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.

Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.

After the weight training, we worked on Bruce's individual 90-seconds posing routine.

_____________________________

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)

Post #: 68

RE: Training For My First Natural Pro Masters Contest a... - 2/23/2007 5:07:39 PM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Friday, February 23, 2007

The Griffin - High Intensity Power Training

Week Three - Day Five: Cardio

I weighed 168.0 and Bruce weighed 176.0

Combat Cardio - 5 cycles of the following:

Jump Rope - Two Minutes (100-200 skips per cycle)

30 Mountain Climbers - High step holding 15 pound dumbbells

30 Squat Thrusts - Trying to "dunk the basketball"

30 Push Ups - A total of 150 with good form

30 Side Straddle Hops - Like Skiing Down Hill

30 Crunches - Done slowly, with a squeeze

We actually only did two set of the Combat Cardio today. We spent most of the training session working on Bruce's 90-second individual posing routine. We had the music CD for the first time today and used the gym's aerobics studio to choreograph the routine and practice it.

_____________________________

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)

Post #: 69

RE: Training For My First Natural Pro Masters Contest a... - 2/26/2007 7:59:06 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Monday, February 26, 2007

The Griffin – High Intensity Power Training Plan

Week Four – Keep the weights the same as last week, but cut the rest time between sets to 60 seconds.

Day One – Chest, Delts & Triceps

Incline Barbell Bench Press – 4 x 5-9 (We did 4 x 6)
Bruce and I did 150 pounds

Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6)
I did 185 pounds and Bruce did 195

Dips – 3 x 12-15 (We did 3 x 15)

Lateral Raises – 4 x 5-9 (We did 4 x 6)
I did 30 pounds and Bruce did 25 (he has a little shoulder problem)

Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6)
Bruce and I did 30 pounds

Dumb Bell Press – 3 x 12-15 (We did 3 x 15)
Bruce and I did 55 pounds

Close Grip Bench Press – 2 x 5-9 (We did 2 x 9)
Bruce and I did 110 pounds

Triceps Rope Pull Down – 2 x 5-9 (We did 2 x 9)
Bruce and I did 65 pounds

Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15)
Bruce and I did 75 pounds

Seated Triceps Push Downs - 2 x 10-15 (We did 2 x 15)
Bruce and I did 75 pounds

After the weight training, Bruce and I had a practice posing session. He is looking good.

_____________________________

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)

Post #: 70

RE: Training For My First Natural Pro Masters Contest a... - 2/27/2007 8:47:12 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Tuesday, February 27, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.0. Bruce was a no-show.

Week Four – Go to positive failure on all sets, rest 60-seconds between sets.

Day Two – Back and Biceps

Pull Ups – 4 x 5-9 I did 4 x 10, two sets of medium grip and two sets of hammer.

Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds.

Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds.

Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds.

Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds.

Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds.

Hammer Curls – 2 x 9-15 I did 2 x 15 at 25 pounds.

After the workout, I did some abs work and cardio. I also spent 10 minutes in the posing studio.

_____________________________

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)

Post #: 71

RE: Training For My First Natural Pro Masters Contest a... - 2/28/2007 7:42:11 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Wednesday, February 28, 2007

The Griffin – High Intensity Power Training Plan

I weighed 164.8. Bruce weighed 176.4

Week Four - Day Three - Cardio

Bruce and I did some hanging leg raises and weighted slant board crunches for abs, 30-minutes of elevated moderate speed tread mill, 20-minutes of stationary bike and a 35-minute practice posing session, where we worked on symmetry and mandatory poses and Bruce's 90-seconds individual posing routine. It was another good cardio day.

_____________________________

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)

Post #: 72

RE: Training For My First Natural Pro Masters Contest a... - 3/1/2007 10:38:24 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Thursday, March 1, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.0 and my training partner, Bruce, weighed 176.0. His contest target weight on April 7th is 168.0

Week Four – Go to positive failure on all sets, rest 60-seconds between sets.Day Four – Legs

Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200

Extensions - 2 x 15 and 1 x 30 I did 140 pounds and Bruce did 160.

Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds.

Leg Curls - 3 x 5-9 We did 3 x 8. I did 130 and Bruce did 175 pounds.

Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds.

Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 175 pounds.

Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.

_____________________________

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)

Post #: 73

RE: Training For My First Natural Pro Masters Contest a... - 3/2/2007 1:21:24 PM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Friday, March 2, 2007

The Griffin - High Intensity Power Training

Week Four - Day Five: Cardio

I weighed 165.0 and Bruce weighed 176.0

Combat Cardio - 5 cycles of the following:

Jump Rope - Two Minutes (100-200 skips per cycle)

30 Mountain Climbers - High step holding 15 pound dumbbells

30 Squat Thrusts - Trying to "dunk the basketball"

30 Push Ups - A total of 150 with good form

30 Side Straddle Hops - Like Skiing Down Hill

30 Crunches - Done slowly, with a squeeze

This is the last Griffin workout for Bruce and me. The training plan normally runs six weeks, but since Bruce's contest is five weeks away, we are going to focus on contest prep workouts and cutting diet until he steps onto the stage for the first time at the 2007 FAME SNBF Georgia Open in Atlanta on April 7th. I will continue to harden up and burn some fat so I can be ready for my Guest Poser stint at the NGA Mountain States Regional Championships in Salt Lake City on May 12th. My first bodybuilding competition for 2007 will be a NPA show in Virginia on June 30th.

_____________________________

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)

Post #: 74

RE: Training For My First Natural Pro Masters Contest a... - 3/3/2007 12:19:22 PM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

http://www.ngautah.net/2007/2007%20p...007poster.html

Here is the poster from from 2007 NGA Olympic Gold/Mountain States Bodybuilding and Figure Championships (pro qualifier) in Salt Lake City on May 12.

Old Navy is Guest Poser for the show. I am going to do a Russ Testo choreographed routine.

The contest features a Junior Pro Class for Pro Bodybuilders (male) who have never competed as pros or who have competed but won no money. This is something new the NGA is introducing.

_____________________________

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)

Post #: 75

RE: Training For My First Natural Pro Masters Contest a... - 3/5/2007 8:29:08 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Monday, March 5, 2007 - Five Week's Until Bruce's Contest

Today, Bruce weighed 176.0. I weighed 164.8.

For the next two weeks, we will work a training plan designed to harden us up while burning fat. Bruce's contest, the 2007 FAME Georgia Open is on April 7th. My Guest Posing appearance is May 12th.

Hypertrophy With Fat Burning Workout
(choose weights that go to failure on each set)
Day One: Chest & shoulders

A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
Rest 2 minutes
Repeat 3 times

B1. 6 Seated Dumbbell Presses
Rest 10 seconds
B2. 12 Seated Lateral Raises
Rest 10 seconds
B3. 25 Lateral Raises with Cables
Rest 2 minutes
Repeat 3 times

We added 200 abs crunches and a short practice posing session to our 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)

Post #: 76

RE: Training For My First Natural Pro Masters Contest a... - 3/5/2007 10:02:37 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

http://www.wowfame.com/news/ Old Navy "Made The News." The WNSO-FAME organization profiled me in their current Magazine.

_____________________________

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)

Post #: 77

RE: Training For My First Natural Pro Masters Contest a... - 3/6/2007 8:03:18 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Tuesday, March 6, 2007 - 31 Days until Bruce's Weigh In

Bruce weighed 174.0 and I weighed 162.4

We are on a hardening and fat lost Plan for the next two weeks. We pick weights for each exercise that take us to failure in every set.

Day Two: Legs
A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
Rest 2 minutes
Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Rumanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers or Back Extensions
Rest 2 Minutes
Repeat 3 times

We ended the session with 3 x 25 calves raises at 200 pounds.

_____________________________

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)

Post #: 78

RE: Training For My First Natural Pro Masters Contest a... - 3/7/2007 7:57:20 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Wednesday, March 7, 2007 - 30 Days Until Bruce's Weigh In

Bruce weighed 176.0 and I weighed 161.6.

Today was a Cardio Day

We did HITT Cardio using intervals of 30-seconds of all out burst and 60-seconds of recovery. We did a five-minute warm-up, six speed intervals and a five-minute cool down. The tread mill speed for the sprints was 9.5 and the elevation was 10%.

Then we went through a practice contest. We pumped up for five minutes and then did two complete contest rounds of symmetry and mandatory poses (Bruce is entering two classes). We ended the session by working on Bruce's 90-seconds posing routine without music and did a few rounds of 60-seconds of free posing.

< Message edited by Old Navy -- 3/7/2007 6:46:18 PM >

_____________________________

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)

Post #: 79

RE: Training For My First Natural Pro Masters Contest a... - 3/8/2007 10:27:27 AM

Old Navy

Posts: 2877
Joined: 1/7/2005
Status: offline

Thursday, March 8, 2007 – 29 Days Until Bruce’s Contest

Hypertrophy with Fat Loss Training

Today Bruce weighed 175.0 and I weighed 162.0

Day 3 – Arms

We chose weights that took us to failure on each set.

A1. 6 Dumb bell Kickbacks
Rest 10 seconds
A2. 12 Decline Barbell Extensions
Rest 10 seconds
A3. 25 Cable Press downs
Rest 2 minutes
Repeat 3 times

B1. 6 incline Dumbbell Curls
Rest 10 seconds
B2. 12 Standing Barbell Curls
Rest 10 seconds
B3. 25 Seated Pulley Curls
Rest 2 minutes
Repeat 3 times

We ended the session with some tread mill work.

< Message edited by Old Navy -- 3/8/2007 10:28:42 AM >

_____________________________

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)

Post #: 80