I am continuing my thread, "Old Navy's Quest to be Bigger, Badder and Better in 2010," which I have posted in the Over 35 Training Fourm, here in the Advanced Over 35 Training Forum.
As a holder of four Pro Cards (NGA, WNSO, IDFA - Canada and the NPA) and the veteran of 30 contests, including five Pro Shows, I believe my training journal will be better served in the Advanced Forum. Thanks. Old Navy
Friday, March 12, 2010
Off-Season Weight: 152.0
On Monday I will begin training my clients and myself using a new plan designed to BUILD MUSCLE.
Hypertrophy Strength Training
Day 1:
Incline Bench Press 4 x 4
Flat Dumb Bell Press 4 x 4
Wide Grip Lat Pull 4 x 4
Heavy Laterals 3 x 6 each way (side, bent)
Triceps Press down 4 x 6
Day 2:
Leg Press 4 x 4
Squats 4 x 6
Hack Squat 4 x 5
Leg Curl 4 x 5
Leg Extension 3 x 4
Calf Raises 3 x 10
Day 3:
Dips 4 x 4 (add hanging weight as needed)
Incline Dumb Bell Flies 3 x 4
Shoulder Press 4 x 4
Close Grip Bench Press 4 x 4
Decline Triceps Extension 3 x 6
Day 4:
Reverse Grip Barbell Row 4 x 4
Medium Grip Lat Pull 4 x 4
Medium Grip Chin-ups 4 x 6
Barbell Curl 4 x 4
Preacher or Dumb Bell Curl 4 x 6
Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max
Notice there are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.
Do Day 1 and Day 2, rest a day, and then do Day 3 and Day 4. Take the weekend off.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Tomorrow I am driving from Birmigham to Trinity, Alabama near Huntsville, to conduct a posing clinic and contest prep seminar at The Rock Fitness Center for four bodybuilders and two figure competitors. They are all training for upcoming shows.
Old Navy
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03-12-2010, 10:17 AM #1
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
Old Navy Natural Master Pro Bodybuilder
Scott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-12-2010, 05:15 PM #2
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03-12-2010, 05:22 PM #3
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
I vary my cardio. On days when I don't weight train, I do a variety of cardio including running, Combat Cardio, HITT Cardio or two-machine cardio (bike/stair master; treadmill eliptical). On weight training days, right after my workout, I do about 20 minutes of 3.5 speed level treadmill to blow off the lactic acid and carbon dioxide I built up during my weight training.
Scott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-15-2010, 08:10 AM #4
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
Monday, March 15, 2010
Off-Season Weight: 152.0
Hypertrophy Strength Training
Day 1
Incline Bench Press
4 x 4 x 52.5 pound dumb bells
Flat Dumb Bell Press
4 x 4 x 52.5 pound dumb bells
Wide Grip Lat Pull
4 x 4 x 136 pounds
Heavy Laterals Side
3 x 6 x 17.5 pound dumb bells
Heavy Laterals Bent
3 x 6 x 20 pound dumb bells
Triceps Press down
4 x 6 x 50 pounds
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old NavyScott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-15-2010, 09:44 AM #5
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03-17-2010, 08:15 AM #6
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
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03-17-2010, 08:15 AM #7
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
Wednesday, March 17, 2010 Happy St. Patrick's Day
Off-Season Weight: 153.0
Hypertrophy Strength Training
Day Two
Leg Press
4 x 6 x 300 pounds
Squats
4 x 6 x 200 pounds
Hack Squat
4 x 5 x 150 pounds
Leg Curl
4 x 5 x 150 pounds
Leg Extension
3 x 4 x 125 pounds
Calf Raises
3 x 10 x 150 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Doing the work by controlling the pace of each rep gives me an excellent pump.
Old NavyScott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-22-2010, 09:34 AM #8
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
Monday, March 22, 2010
Off-Season Weight: 149.0
Weight loss breakthrough. Lose five pounds in two days. How? Contract a stomach virus. I did just that last Wednesday and spent Thursday and Friday with my head in the toilet and Saturday and Sunday in bed, recovering from the illness. I hit the gym this morning wondering how I would train. I did better than I had hoped.
Hypertrophy Strength Training
Back and Biceps
Reverse Grip Barbell Row
4 x 4 x 125 pounds
Medium Grip Lat Pull
4 x 4 x 130 pounds
Medium Grip Chin-ups
4 x 6 x bodyweight
Barbell Curl
4 x 4 x 60 pounds
Dumb Bell Curl
4 x 6 x 27.5 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old NavyScott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-22-2010, 09:39 AM #9
- Join Date: Jan 2005
- Location: Alabama, United States
- Age: 35
- Posts: 1,633
- Rep Power: 497
Hey Old Navy!
Just stopping by to say hi and that you're a huge inspiration. Sixty six still pumping iron.
I'll be doing the NGA Alabama Natural Open this year, I started prepping a month ago. I can't wait to step on stage!
Hopefully we'll get a chance to shake hands and talk a bit.
-JordanLast edited by jth16; 03-22-2010 at 09:43 AM.
www.naturalbodybuildingevents.com --------- www.naturalbodybuildingradio.com
www.biolayne.com -------- www.3dmusclejourney.com
"I will not flinch in the face of sacrifice, hesitate in the presence of adversity, negotiate at the table of the enemy, ponder at the pool of popularity, or meander in a maze of mediocrity. I won't give up shut up, let up, or slow up"
"In preparing elite training programs we will not underestimate the adaptive abilities of the human body"
Team Norton 2010
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03-22-2010, 10:16 AM #10
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
Hey Jordan.
I'm glad to see you are competing in my show on July 10th and I'm glad to see you are working with Layne Norton. If you do everything Layne says, you will be 100% ready. If you need some help with your posing (I coach that aspect of the sport) let me know.
Please visit the show site: www.NGAAlabamaOpen.com and go ahead and register.
Regards, Scott "Old Navy"Scott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-22-2010, 10:49 AM #11
- Join Date: Jan 2005
- Location: Alabama, United States
- Age: 35
- Posts: 1,633
- Rep Power: 497
Last edited by jth16; 03-22-2010 at 10:53 AM.
www.naturalbodybuildingevents.com --------- www.naturalbodybuildingradio.com
www.biolayne.com -------- www.3dmusclejourney.com
"I will not flinch in the face of sacrifice, hesitate in the presence of adversity, negotiate at the table of the enemy, ponder at the pool of popularity, or meander in a maze of mediocrity. I won't give up shut up, let up, or slow up"
"In preparing elite training programs we will not underestimate the adaptive abilities of the human body"
Team Norton 2010
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03-22-2010, 02:54 PM #12
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
-
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03-22-2010, 05:10 PM #13
- Join Date: Jan 2005
- Location: Alabama, United States
- Age: 35
- Posts: 1,633
- Rep Power: 497
Haha, no doubt. Well, I live in Troy, Alabama now; going to Troy University, but I used to live in Trussville. I'm sure you're familiar with the area, it's just north east of Birmingham. My parents have a house, and I'm in the Army reserves; my unit is in Birmingham, so I'm in the area at least once a month.
If you really want to help out, just let me know when is convenient for you and I'll coordinate around that.
Thanks Navy,
-Jordanwww.naturalbodybuildingevents.com --------- www.naturalbodybuildingradio.com
www.biolayne.com -------- www.3dmusclejourney.com
"I will not flinch in the face of sacrifice, hesitate in the presence of adversity, negotiate at the table of the enemy, ponder at the pool of popularity, or meander in a maze of mediocrity. I won't give up shut up, let up, or slow up"
"In preparing elite training programs we will not underestimate the adaptive abilities of the human body"
Team Norton 2010
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03-22-2010, 05:20 PM #14
Gday!
Will be following. Well done, BTW on all your achievements!!!
Might have missed it but are you in training for any particular event or is this just to keep on going?http://forum.bodybuilding.com/showthread.php?t=154678393
If a guy's working harder than me - doing more than me - he fking well deserves to beat me.
Simple plan.
"Conceive. Believe. Perceive. Achieve", RMW
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03-23-2010, 07:49 AM #15
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
Jordan, I hold posing clinics at my home studio in Mountain Brook on certain Saturdays for three hours with up to six athletes. As a contest judge, I know what the judges look for and that's what I teach. I work with each athlete and then put them through symmetry and mandatory rounds of posing, some of which I video tape so we can look at it after the sessions to see what needs to be fixed. If you are interested, PM me your email and cell phone number and I will let you know when I'm going to run a class.
ScottScott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-23-2010, 07:50 AM #16
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
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03-23-2010, 05:53 PM #17
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03-23-2010, 06:27 PM #18
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
G'day, mate. I would love to step up on stage against a man of your stature. You have an outstanding physique. Your symmetry and definition are incredable. At 60, you are showing the body of a 40 year-old. They certainly have the formula Down Under.
At 67 years-of-age, and around 145 pounds-of-weight, I am scheduled to compete in my third FAME Masters Pro World Championships in Las Vegas in November. At my first two Master Pro Worlds in Canada, I took the Silver Medal. I would like to end my career by capturing the Gold. I do hold the 2008 FAME Master Pro North American Championship, which I won in Miami.
Bob, Good Luck in you goal to win the INBA. You have the tools to do the job.
Regards,
Old NavyScott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-23-2010, 09:47 PM #19
Thanx for the nice comments
FAME...I think that is a competition touted over here as the "world titles" of the ANB. An affiliated org. Some of the guys from Oz - a lot of girls, in fact - have gone and done very very well! I know last year some came to NY for the WNBF titles - from memory they came from Florida where FAME held its titles and they picked up a ****load of titles
Might actually have a look into it.
If so...I'll let ya know and maybe if you're there we'll catch uphttp://forum.bodybuilding.com/showthread.php?t=154678393
If a guy's working harder than me - doing more than me - he fking well deserves to beat me.
Simple plan.
"Conceive. Believe. Perceive. Achieve", RMW
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03-24-2010, 08:14 AM #20
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
You may be correct that the World Natural Sports Organization (WNSO-FAME) is associated with the ANB.
Since my first bodybuilding competition at age 61 in 2005, I have competed on stage in 30 shows with eight different organizations: NPC, NGA, WNSO-FAME, IDFA (Canada), SNBF, OCB and NPA. All but the first one, the NPC, are natural, drug-free federations. I hold natural Master Pro Cards in four: WNSO-FAME, NGA, IDFA and NPA (Natural Physique Association).
I have also evolved by stepping off stage and working the other aspects of our sport. I have judged 12 competitions, been the Master of Ceremonies for three large events and have promoted three contests for the NGA.
I have an idea for you to consider. I am promoting the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships on July 10 in Birmingham, Alabama. It is a Super Pro Qualifier event. That means, every class that has five or more competitors entered and competing becomes an eligible class for the awarding of a National Gym Association (NGA) Pro Card to the winner of the class.
You can enter the Open weight class and win your Pro Card by winning the class and you can enter the Men's Master 60+ Class and win your Master Pro Card by winning that class.
The NGA has been in existence for more than 30 years and is recognized as a leader in providing drug-free competitions throughout the US. The NGA Pro Card is accepted by the OCB, USSB, IDFA, WNSO-FAME and SNBF. The holder of an NGA Pro Card can compete in any of the other federation's Pro Events.
The show site is: www.NGAAlabamaOpen.com
Take a look and give it some thought. If you are planning on a visit to the US in any event, why not come to Alabama next summer and win your Pro Card?
Old NavyScott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-24-2010, 08:17 AM #21
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
Wednesday, March 24, 2010
Off-Season Weight: 151.8 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 310 pounds
Squats
4 x 6 x 210 pounds
Hack Squat
4 x 5 x 160 pounds
Leg Curl
4 x 5 x 155 pounds
Leg Extension
3 x 4 x 130 pounds
Calf Raises
3 x 10 x 155 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Doing the work by controlling the pace of each rep gives me an excellent pump.
Old NavyScott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-25-2010, 03:46 AM #22
Thanx for the invite mate but theres the little thing like the 12,000kms between me and you and the $5k I gotta spend to get there!!!
Besides...I'm working on putting on a fair bit of lean and wont start actually cutting till about June.
Outta interest who took out the National title in the Over 60's last year? Gotta pic of the chap?http://forum.bodybuilding.com/showthread.php?t=154678393
If a guy's working harder than me - doing more than me - he fking well deserves to beat me.
Simple plan.
"Conceive. Believe. Perceive. Achieve", RMW
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03-25-2010, 12:05 PM #23
Thanks for the advice ill lighten up on the cool down, and see what happens! I have another question for you too if you dont mind? I was wondering if im having modest gains in weight, if i should increase my whey protein to see larger weight gain? Is there a danger? thanks man! Your a legend!
Click here http://www.bulkbody.com for instant membership to the free
Massive Muscle Building newsletter.
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03-25-2010, 03:25 PM #24
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
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03-26-2010, 12:55 PM #25
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
Friday, March 26, 2010
Off-Season Weight: 151.0
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Dips
4 x 4 x 35 pound hanging plate
Incline Dumb Bell Flies
3 x 4 x 37.5 pounds
Shoulder Press
4 x 4 x 37.5 pound dumb bells (Arnold's)
Seated Behind-the-Head Tricep Extensions
4 x 4 x 55 pound dumb bell
Decline Triceps Extension (skull crushers)
3 x 6 x 60 pound barbell
All reps were performed slowly, power up, slow negative.
Cardio:
After training 30 minutes of moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscles 2010 Platinum Best of The Best Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm fully recovered from my bout of stomach flu and will hit it heavy on Monday.
Old NavyScott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-28-2010, 07:59 PM #26
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03-29-2010, 07:12 PM #27
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
Sorry, Mate. I tried to post a few shots from the 2009 FAME World Championships here, but failed. There is a shot of me on my web site holding my Silver Medal sword if you care to look: www.BodyBuildingSenior.com
As far as the expenses for you to travel to the US, I thought you were already planning a trip later in the year to Reno? Is that Reno, Nevada, or somewhere else?
The chap who bested me for the Championship in Montreal was a Canadian named Wayne Lloy. Here is a shot of him taken a few years ago I found on the web: http://www.healthandhappiness.biz/wayne.htm. He was a power lifter in his earlier days and shows a nice upper body thickness that I lack.Last edited by Old Navy; 03-29-2010 at 07:19 PM.
Scott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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03-29-2010, 09:53 PM #28
Thanx - yea the trip is to Reno. It later in the year. The contest you spoke of is in July. Don't have the wherewithall to make two trips.
Hopefully going to contest the Natural Olympia in Reno and then the FAME one if possible the weekend thereafter in Vegas.
All comes down to qualifying by winning the Australian titles first. No mean feat that my good man - no mean feat. Head won...bum up.
100% focus and 110% discipline.http://forum.bodybuilding.com/showthread.php?t=154678393
If a guy's working harder than me - doing more than me - he fking well deserves to beat me.
Simple plan.
"Conceive. Believe. Perceive. Achieve", RMW
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03-31-2010, 09:15 AM #29
- Join Date: Feb 2005
- Location: Birmingham, Alabama, United States
- Age: 80
- Posts: 1,429
- Rep Power: 1286
Monday, March 29, 2010
Off-Season Weight: 152.0
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Incline Bench Press
4 x 4 x 55 pound dumb bells
Flat Dumb Bell Press
4 x 4 x 60 pound dumb bells
Wide Grip Lat Pull
4 x 4 x 146 pounds
Heavy Laterals Side
3 x 6 x 17.5 pound dumb bells
Heavy Laterals Bent
3 x 6 x 20 pound dumb bells
Triceps Press down
4 x 6 x 60 pounds - burn baby
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.
Cardio:
After training 30-minutes of moderate speed treadmill.
Wednesday, March 31, 2010
Off-Season Weight: 151.8 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 310 pounds
Squats
4 x 6 x 210 pounds
Hack Squat
4 x 5 x 160 pounds
Leg Curl
4 x 5 x 155 pounds
Leg Extension
3 x 4 x 130 pounds
Calf Raises
3 x 10 x 155 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscles 2010 Platinum Best of The Best Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I really like this workout plan. It's intense.
Old NavyScott "Old Navy" Hults
Natural Master Professional Bodybuilder
Master Certified Personal Trainer
Bodybuilding, Figure and Fitness Contest Judge
Show Promoter, Posing Coach
My Web Site: www.BodyBuildingSenior.com
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04-02-2010, 03:13 AM #30
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