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... - 1/3/2007 9:51:21 AM
|
|
|
Old Navy
Posts: 2877
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 8:40:09 AM
|
|
|
Old Navy
Posts: 2877
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 8:23:34 AM
|
|
|
Old Navy
Posts: 2877
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 11:42:04 AM
|
|
|
Old Navy
Posts: 2877
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)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 1/12/2007 11:58:33 AM
|
|
|
triggamayn09
Posts: 1646
Joined: 8/15/2006
Status: offline
|
dude your a major inspiration to everyone IMO
_____________________________
Chronic Master Debater of the Emancipation Detoxification. DBB's oldest forum group, impregnating Hilary Clinton since 2/12/08.
Current Stack:
Creatine
Beta Alanine
BCAAs
Current Weight :223 lbs
http://i30.tinypic.com/wivzbn.jpg
(in reply to Old Navy)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 1/15/2007 8:57:17 AM
|
|
|
Old Navy
Posts: 2877
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.
WEEK 2, DAY 1 I weighed 160.8 pounds and Bruce weighed 186.0.
Pull Ups, medium grip: as many sets as needed to get in 50 reps.Bruce and I did 50 rack pull ups, slowly and with a squeeze.
Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). I did 60's with a drop set of 40's. Bruce did 75's with a drop set of 50's.
Pull Down with V bar: 3 X 6. I did 160 pounds and Bruce did 180.
Rack Dead Lifts: 2 X 6, 1 X 30. I did 225/155. Bruce did 295/225.
Curls: 3 X 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 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.
Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. Bruce and I did 45’s.
Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110
Seated Triceps Extension: 2 X 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 100. My weight was 55 pounds. Bruce did 70
Seated Leg Curl: 1 X 50-100. Bruce and I each did 75. My weight was 55 pounds.
Bruce did 65
Calf press: 1 X 50-100. We used the seated press and did 75 reps of 150 pounds
We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Dead Lifts.
_____________________________
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... - 1/15/2007 9:17:52 AM
|
|
|
triggamayn09
Posts: 1646
Joined: 8/15/2006
Status: offline
|
whoa dude how u know my name
(in reply to Old Navy)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 1/16/2007 7:45:58 AM
|
|
|
Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
|
Tuesday, January 16, 2007 Phoenix Full-Body Hypertrophy Workout Week Two, Day Two I weighed 159.8 and Bruce weighed 184.0 Today my training partner, Bruce, and I did a cardio, abs and posing workout. For abs, we did slant board crunches, full sit-ups, ball crunches and hanging leg lifts (slowly with constant tension on the abs). For posing, we completed several posing drills, like holding each pose hard for 8-seconds, 4-count transition poses, a couple of symmetry rounds and a couple of mandatory rounds. Posing drills double as a good cardio 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)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 1/19/2007 8:26:58 AM
|
|
|
Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
|
Friday, January 19, 2007
"The Phoenix" Full-Body Hypertrophy Training
I weighed 164.0 and Bruce weighed 183.0
Week 2, Day 3 of Weight Training
Incline Barbell Press: 3 X 6
I did 185 pounds, Bruce did 255.
Dips: 3 X 6 last set do burns (1/4 movements at the midrange)
Flat Bench Press: 2 X 6
I did 205 pounds, Bruce did 260
Push Press: 3 X 6 (Military Press)
I did 90 pounds, Bruce did 110
Cable Laterals : 2 x 6
15 pounds - done slow with a squeeze at the top
Bent Over Cable Laterals: 2 X 6
15 pounds - done slow with a squeeze at the top
Decline Barbell Triceps Extensions: 3 X 6 with slow negatives
Bruce and I did 70 pounds
Triceps Dip: 2 X 8 with static hold (5-seconds)
Sissy Squats: 2 X 12
Seated Leg Curls: 2 X 12
I 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 100
Bruce and I did 20 pounds
Machine Curls: 2 X 50
Bruce and I did 30 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)
|
|
|
|
|
RE: Training For My First Natural Pro Masters Contest a... - 1/22/2007 8:16:44 AM
|
|
|
Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
|
Monday, January 22, 2007
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 11 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home. We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session.
WEEK 3, DAY 1
I weighed 163.8 pounds and Bruce weighed 184.0.
Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze.
Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60's with a drop set of 40's.
Pull Down with V bar: 3 X 6. I did 165 pounds and Bruce did 185.
Rumanian Dead Lifts: 2 X 6, 1 X 30. Bruce and I did 225/155.
Bar Bell Curls: 3 X 6 with last set as a drop. I did 60 pounds/dropped to 40. Bruce did 80 drop to 50.
Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.
Dumbbell Bench/Flies: 3 X 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 12. I did 95 pounds. Bruce did 110
Rope Triceps Extension: 2 X 12. Bruce and I did 50 pounds
Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70
Seated Leg Curl: 1 X 100. I did 60 pounds, Bruce did 70.
Calf press: 1 X 50 - 100. We used the seated press and did 75 reps of 170 pounds
We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Rumanian Dead Lifts.
_____________________________
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
|
|
|
|
|
|
Printable Version
