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... - 12/11/2006 10:05:55 AM
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gzinkl
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Joined: 3/23/2005
From: Chicago, IL
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Hey ON, just for clarification, when an entry says 6 x 6 , 1 x 30--do you do the short sets first, then the big long one, or the big long one first?
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"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 12/11/2006 10:26:39 AM
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Old Navy
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Greg, we do the short sets first 6 x 6's, lifting as heavy as we can to bring the white fast twitch muscle fibers into play as quickly as possible. Then, with the longer set, we bring in the red fast twitch, the red slow twitch and then again, the white fast twitch fibers into play. This plan is designed to add lean mass, as well as stamina and strength. I am confident it will.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to gzinkl)
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RE: Training For My First Natural Pro Masters Contest a... - 12/11/2006 10:35:08 AM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
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quote:
ORIGINAL: Old Navy
Greg, we do the short sets first 6 x 6's, lifting as heavy as we can to bring the white fast twitch muscle fibers into play as quickly as possible. Then, with the longer set, we bring in the red fast twitch, the red slow twitch and then again, the white fast twitch fibers into play. This plan is designed to add lean mass, as well as stamina and strength. I am confident it will.
Dang, that's some seriously intense stuff. I hope it really doesn't make any widows! That's a lot of volume--how do you control for overtraining, besides eating truckloads of food and sleeping 12 hours a night?!?
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 12/12/2006 1:23:24 PM
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Old Navy
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Greg, So far, we have not suffered any symptoms of over training. We are eating tons of protein, drinking lots of water, have good supplementation and are eating a good mix of carbs and fats. And, we are getting enough rest. We have worked up to this level of intensity by doing Advance GH/HITT Cardio, EDT, Hypertrophy Specific Training (HST), 8 x 8's and Step Bombs, changing every four to six weeks. The plan we are on now is scheduled for four weeks, no longer. Then we will go on to something else.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to gzinkl)
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RE: Training For My First Natural Pro Masters Contest a... - 12/12/2006 1:24:14 PM
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Old Navy
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Tuesday, December 12, 2006 Widow Maker Power Workout - Day 2 I remember, not so long ago, saying the Advance GH/HITT Cardio plan gave us the best (read hardest) Legs workout we had ever done. Not so any more. Widow Maker Legs Day is a killer, aptly named, the Widow Maker. Since this was the first Legs day of the four week plan, my training partner, Bruce, and I decided to go easy on the weights. Here are the exercises and our lifts: Leg Press 6 X 6 - Bruce and I each did 450 pounds (10 plates)Leg Press 1 X 40 - Bruce and I each did 200 pounds (2 45's and a 10 on each side) Squats 6 x 6 - Bruce and I each did 200 poundsSquats 1 x 30 - Bruce and I each did 100 pounds Hack Squats 6 x 6 - Bruce and I each did 200 poundsHack Squats 1 x 20 - Bruce did 120 pounds and I did 100 Leg Curls 5 x 8 - Bruce did 125 pounds and I did 110 Leg Extensions 4 x 10 - Bruce did 175 pounds and I did 160 It took our full workout to get through this regimen. Tomorrow is an off day from weights and we will focus on abs, pull ups, calves and 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)
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RE: Training For My First Natural Pro Masters Contest a... - 12/13/2006 9:48:25 AM
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Old Navy
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Wednesday, December 13, 2006
Today, the Widow Maker gave Bruce and I a break. We didn’t lift weights. We couldn’t lift if we wanted to. We ache too much from Day 1 & Day 2. We will pick up Day 3 tomorrow. Our workout today focused on abs, calves, pull-ups and cardio.
As you know this Journal is called, “Training For My First Master Pro Contest at 64.” One of the three Pro Shows I am going to do this year is the IDFA Pro Classic on November 3rd in Toronto.
Shaun Campbell, President of the IDFA runs a great drug-free Federation. He recently announced the IDFA schedule for 2007:
International Drug Free Athletics (IDFA), http://www.idfa.ca
IDFA TORONTO CLASSIC
Natural Bodybuilding, Fitness & Figure Championships
June 2, 2007
Toronto, Canada
*IDFA Pro-Qualifier
*5 years drug free
IDFA CANADIAN CLASSIC III
Natural Bodybuilding, Fitness, Figure & Urban Dance Championships
November 3, 2007
Toronto, Canada
*IDFA Pro-Qualifier
*5 years drug free
IDFA PRO CLASSIC
Professional Natural Bodybuilding & Figure Championships
November 3, 2007
Toronto, Canada
*Open to Pros of all natural organizations
*5 years drug free
I had a great time at the IDFA Canadian Classic II on November 4th. The venue was superb and the men and women athletes highly competitive. The show moved quickly and the audience was very enthusiastic. Backstage was roomy and the facilitators helpful. I strongly recommend if you are looking for a fun, interesting and competitive contest, come to Toronto in June for the IDFA Toronto Classic or in November for the IDFA Canadian Classic III. I’ll be there for sure, competing in the IDFA Pro Classic.
_____________________________
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... - 12/18/2006 8:09:36 AM
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Old Navy
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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)
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RE: Training For My First Natural Pro Masters Contest a... - 12/22/2006 7:42:55 AM
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Old Navy
Posts: 2877
Joined: 1/7/2005
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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)
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RE: Training For My First Natural Pro Masters Contest a... - 12/28/2006 10:07:12 AM
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Old Navy
Posts: 2877
Joined: 1/7/2005
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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)
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