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... - 3/13/2007 1:50:43 PM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Monday & Tuesday, March 12-13, Washington, DC
I was in Washington, DC on business from Sunday afternoon through Tuesday late morning. I stayed at the Ritz Carlton Hotel in DC, a very nice place, with a great gym. The only problem was the gym was private and charged hotel guests $15 per workout. So, I walked four blocks to 22nd and M Street and used my Travel Pass to work out at Gold's. The Gold's was good, the front desk people helpful and the locker room clean. I enjoyed my two workouts at this gym. And, the price was right.
Hypertrophy with Fat Loss Workout.
Choosing a weight that takes each set of each exercise to failure.
Week Two, 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
End with 100 reps for upper and 100 reps for lower abs.
Week Two, 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
End with a HITT cardio session.
_____________________________
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... - 3/19/2007 8:57:32 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Monday, March 19, 2007 - 18 Days Until Bruce's Weigh In
Today Bruce and I started a two-week Maximum Fat Loss Training Plan
He weighed 173.0 and I weighed 158.9
Diet:
Day 1:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken
Meal 3: 6oz turkey/fish/chicken
Meal 4: 3oz turkey/fish/chicken
Meal 5: 3oz turkey/fish/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices
Day 2:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/fish/chicken + 1 cup veggies
Meal 4: 3oz turkey/fish/chicken + 1 cup veggies
Meal 5: 3oz turkey/chicken + 1 cup lettuce + 1 TSP Flax + vinegar and spices
Day 3:
Meal 1: 4 egg whites + ½ grapefruit
Meal 2: 3oz turkey/fish/chicken + 1 cup veggies
Meal 3: 6oz turkey/chicken + 1 cup veggies
Meal 4: 3oz turkey/chicken + 1 cup veggies
Meal 5: Carb up Meal: 1 cup oatmeal; 6oz sweet potato; 1 banana + 1 cup veggies
Do day 1-2-3-1-2-3-1 for the diet.
Workout and cardio
Monday and Thursday
Stepper: 10 min all out
Then do the following circuit for four cycles:
Pull Ups
Squats
Dips
Rows
Jump Rope (120 counts)
Then do the following circuit for three cycles:
Hanging Leg Lifts
Dumbbell Press
Close Grip Bench Press
Jump Rope (120)
Bike: 10 minutes, moderate pace
Wednesday: Moderate cardio for 40-60 minutes
Tuesday and Friday
Treadmill: 9% incline at maximum pace 10 minutes
Then do the following circuit for four cycles:
Lunges
Dead Lifts
Incline Bench Press
Military Press
Jump Rope (120)
Then do the following circuit for three cycles:
Incline Sit Ups
Upright Rows
Curls
Jump Rope (120)
Precor: 10 min moderate pace
The reps are 10 per exercise, done with a controlled negative and a 3-5 second positive.
The jump rope is for 1 minute, or just count 120 reps.
We did the first day plan, Monday, and added 150 calve raises to the workout. Very cool.
_____________________________
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... - 3/22/2007 8:57:01 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Thursday, March 22, 2007 - 15 Days Until Bruce's Weigh In
Rapid Fat Loss Training Plan
Bruce weighed 172.0 and I weighed 159.8
Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date.
We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form.
Stepper: 10 min all out
Then do the following circuit for four cycles:
Pull Ups (Wide grip, medium grip, hammer grip)
Squats (Bruce did 300 pounds and I did 250)
Dips (Weighted with a 25 pound plate)
Rows (Seated 140 pounds)
Machine Bench Press (140 pounds)
Jump Rope (120 counts)
Then do the following circuit for three cycles:
Hanging Leg Lifts (Done slowly with a squeeze)
Peck Deck (160 pounds)
Close Grip Bench Press (50 pounds, slowly)
Jump Rope (120)
Bike: 10 minutes, moderate pace
We ended the workout with a practice posing session, emphasizing form and holding 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)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 3/23/2007 9:39:44 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Friday, March 23, 2007 - Two Weeks Until Bruce's Weigh In
Maximum Fat Burning Training Plan
I weighed 160.4. Bruce is holding at 173.0.
Treadmill: 9% incline at maximum pace, 10 minutes
Then did the following circuit for four cycles:
Lunges (120 pounds)
Dead Lifts (I did 195 pounds, Bruce did 245))
Incline Bench Press (120 pounds)
Military Press (120 pounds)
Then did the following circuit for three cycles:
Shrugs (I did 100 pounds, Bruce did 120)
Upright Rows (I did 135 pounds, Bruce did 155))
Dumb Bell Curls (I did 25's, Bruce did 30's)
Seated Calve Raises (3 sets of 25 reps at 170 pounds)
Precor: 10 minutes, moderate pace
The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.
< Message edited by Old Navy -- 3/23/2007 9:47:11 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)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 3/27/2007 7:37:04 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Tuesday, March 27, 2007, 10 Days Until Bruce's Weigh In
Maximum Fat Burning Training Plan
I weighed 159.0. Bruce weighed 172.0.
Treadmill: 9% incline at maximum pace, 10 minutes
Then did the following circuit for four cycles:
Lunges (120 pounds)
Dead Lifts (195 pounds, Bruce did 245)
Incline Bench Press (130 pounds)
Military Press (120 pounds)
Jump Rope (120)
Then did the following circuit for three cycles:
Incline Sit Ups
Upright Rows (130 pounds)
Curls (Machine Curls 120 pounds)
Jump Rope (120)
Precor: 10 minutes, moderate pace
The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.
_____________________________
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... - 3/27/2007 7:50:00 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
I am going to get my feet wet in the buoyant water of the Great Salt Lake, so to speak. As some of you know, since I was awarded my Master Pro Card last September at an NGA contest in Georgia, I have been training to enter my first Master Pro show, the 2007 NGA ProAm World Cup in Atlanta, on September 8th, where I will compete in the Pro Masters 50+ Class. That was to be my first Pro Show. Today I sent in my entry form to compete in the 2007 NGA Olympic Gold Junior Pro Championships on May 12th in Salt Lake City. The Junior Pro class is something the NGA has just introduced. It’s for Pros who have won their cards, but have never competed as a Pro and for Pros who have competed, but did not place high enough to win any money. I am the Guest Poser for this show and the promoter said I could be his Guest Poser and also enter the first ever Junior Pro competition. So, at 64, I am going to have my first Guest Poser appearance and compete in my first Pro Show on the same day, in less than seven weeks. Whooooooot!
_____________________________
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... - 3/29/2007 7:11:29 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Thursday, March 29, 2007 - 8 Days Until Bruce's Weigh In
Rapid Fat Loss Training Plan
Bruce weighed 172.0 and I weighed 159.4
Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date.
We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form.
Stepper: 10 min all out
Then did the following circuit for four cycles:
Pull Ups (Wide grip, medium grip, hammer grip)
Extensions (175 pounds)
Dips (Weighted with a 25 pound plate)
Ham Curls (Supine 140 pounds)
Jump Rope (120 counts)
Then did the following circuit for three cycles:
Hanging Leg Lifts (Done slowly with a squeeze)
Dumb Bell Press (45 pounds)
Seated Calf Raises (270 pounds, Sets of 25)
Jump Rope (120)
Bike: 10 minutes, moderate pace
We ended the workout with a practice posing session, emphasizing form and holding 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)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 3/30/2007 7:36:23 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Friday, March 30, 2007 - Bruce's Weigh In Is One Week From Today
Bruce weighed 172.0 and I weighed 159.0
Bruce is leaving town with his family tomorrow and won't return to the gym until next Thursday, the day before he checks in for his contest. I gave Bruce a day-by-day diet starting on Sunday. He will workout at a local gym next week, mostly doing a light training session, pump up and posing practice. He looks good and will probably come in between 165-168, which will be fine. We have come a long way since September, when Bruce weighed around 205 pounds. He has lost a great deal of body fat and has added some nice size to his quads, calves, chest, biceps and back. His posing is good and his confidence is high. We are both looking forward to him stepping on to the stage for the first time. His show is the 2007 FAME SNBF Georgia Open. He will enter the Novice Class and the Men's Master 40+ Class. I will be a test judge at the show, which should make it especially interesting for me. My scores won't count, but I will have to score within 85% of the other judge's scores to be certified as a contest judge.
_____________________________
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... - 4/2/2007 8:37:39 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Monday, April 2, 2007 - Four Days Until Bruce's Weigh In, Six Weeks Until My Contest
My training partner, Bruce, is spending the week with his family in Florida. He has the final week of his contest prep training plan with him and I assume he it working it.
Meanwhile, I am focusing on my own contest prep for my first Pro Show on May 12th. Today I began a two-week Hypertrophy/Strength Training Plan:
I weighed 159.0
Monday's Workout
Incline Bench Press – 4 x 4 (155 pounds)
Flat Dumb Bell Press – 4 x 4 (75 pound dumb bells)
High Pulls – 4 x 4 (160 pounds on the machine)
Laterals – 3 x 6 each way (side, bent) (30 pound dumb bells)
Press down – 4 x 6 (75 pounds)
After the weight training, I did 30 minutes of moderate tread mill (10 degree elevation, 4.5 speed)
_____________________________
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... - 4/5/2007 8:19:02 AM
|
|
|
Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
|
Thursday, April 5, 2007
Today was the last opportunity I will have to work with my training partner, Bruce, before his show on Saturday. As I am test judging the event, we will have no further contact until after the contest, the 2007 FAME SNBF Georgia Open in Marietta. Friday is a travel day. Bruce will check in and take a polygraph test early Friday evening. I will arrive Friday evening and attend a judges meeting.
Today we spent our workout on Bruce's posing and his individual posing routine. Since he is competing in two classes (Novice and Masters), we went through two complete symmetry and mandatory posing rounds. We practiced under contest conditions, holding each pose rock-hard without shaking. We worked on breathing and composure. Bruce looks good.
Bruce is ready. He still has some water to drop, but I believe he will come in hard and vascular on Saturday morning.
We've done our best. Now, it's up to Bruce and the judges. Good Luck, Partner!
_____________________________
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
