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  1. #151
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Wednesday, September 19, 2007 - Training for the 2007 FAME US Nationals - North American Championships, Miami, Florida, November 3rd, Master Pro 55+ Class

    The Griffin Training Plan - Week One, Day Three

    Today was a non-weight training day and I used the time to work on abs, cardio, push ups and posing.

    Hanging Leg Lifts - 4 x 25

    Machine Crunches - 2 x 25

    Slant Board Crunches - 2 x 25

    Push Ups - 4 x 25

    Elliptical Trainer - 30 minutes

    Practice Posing - 20 minutes

    I am looking forward to tomorrow, my first legs workout in two weeks.
    Scott "Old Navy" Hults
    Natural Master Professional Bodybuilder
    Master Certified Personal Trainer
    Bodybuilding, Figure and Fitness Contest Judge
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    My Web Site: www.BodyBuildingSenior.com
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  2. #152
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Thursday, September 20, 2007 - 44 Days Until My Final Contest for 2007

    Weight: 149.4

    The Griffin - High Intensity Power Training Plan

    Week One, Day Four - Legs

    Leg Press
    2 x 15 - 300 pounds
    1 x 50 - 250 pounds

    Hack Squats
    2 x 15 - 200 pounds
    1 x 30 - 175 pounds

    Lunges (Each Leg)
    2 x 9 - 175 pounds
    1 x 20 - 150 pounds

    Leg Curls
    3 x 9 - 125 pounds

    Leg Extensions
    3 x 9 - 160 pounds

    Donkey Press Calves Raises
    3 x 25 - 200 pounds

    Standing Calves Raises (Body Weight + 25 Pound Dumb Bells)
    3 x 25

    Stair Climber
    20 Minutes - Moderate Speed

    Well, now that was Fun!
    Scott "Old Navy" Hults
    Natural Master Professional Bodybuilder
    Master Certified Personal Trainer
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  3. #153
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Friday, September 21, 2007, Six Weeks Until My Final Contest of the Year

    Weight: 150.4

    The Griffin - High Intensity Power Training Plan

    Week One - Day Five

    This was a non-weight training day and I focused on abs, pull ups and cardio.

    Hanging Leg Lifts - 4 x 25

    Slant Board Crunches - 1 x 100

    Assisted Weighted Pull Ups - 4 x 25

    Prone Leg Raises - 4 x 25

    Moderate Speed, Elevated Tread Mill - 20 minutes.

    Everything hurts. It was a good week.
    Scott "Old Navy" Hults
    Natural Master Professional Bodybuilder
    Master Certified Personal Trainer
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  4. #154
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Monday, September 24, 2007 - Six Weeks Until My Final Pro Show of the Year

    Weight: 151.0

    I am now training solo. Eric, my training partner, has a new position at his job that requires him to be in his office by 7:30 AM. I train from 6:30-8:00 AM Monday - Friday. I will train alone while I look over the morning crowd at my gym to see if there's someone who shares my passion and intensity. A few guys have approached me in the past about working with me, but, after watching them train, I don't think they are serious enough athletes. If I have to continue alone, I'll just ask for a spot now and then. No problem.

    Griffin Power Workout Training Plan

    Week Two - Day One: Chest, Delts and Triceps

    Freemotion Dual Cable Cross - with a bench pushed up against the machine
    Incline Dumb Bell Flys - 4 x 9 - 80 pounds
    Flat Bench Dumb Bell Flys - 4 x 9 - 80 pounds

    Decline Bench Dumb Bell Flys - 3 x 15 - 35 Pound Dumb Bells
    Flat Bench Dumb Bell Press - 3 x 9 - 65 Pound Dumb Bells (+ 5 pounds from last week)

    Dips 3 x 15

    Standing Lateral Raises - 4 x 9 - 30 Pound Dumb Bells (+ 5 pounds from last week)
    Bent Over Lateral Raises - 3 x 9 - 45 Pound Dumb Bells (+5 pounds from last week)

    Triceps Press Down - 2 x 9 - 75 Pound Dumb Bells (+5 pounds from last week)
    Seated Triceps Extensions - 60 Pound Dumb Bell

    Weighted Machine Crunches - 2 x 25 - 70 Pounds
    Scott "Old Navy" Hults
    Natural Master Professional Bodybuilder
    Master Certified Personal Trainer
    Bodybuilding, Figure and Fitness Contest Judge
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    My Web Site: www.BodyBuildingSenior.com
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  5. #155
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Tuesday, September 25, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd.

    Weight: 150.0

    The Griffin - High Intensity Power Training Plan

    Week Two, Day Two - Back and Biceps

    Pull Ups - 5 x 11 (wide, narrow, biceps and hammer grip) (+5 over last week)

    Seated Cable Rows - 4 x 9 - 140 pounds (+15 pounds over last week)

    Lat Cable Pull Downs - 4 x 9 - 140 pounds (+10 pounds over last week)

    Rack Dead Lifts - 2 x 20 - 185 pounds (+25 pounds over last week)

    Bar Bell Curls - 5 x 5 - 50 pounds (I go, you go, with a partner)

    Incline Dumb Bell Curls - 2 x 9 - 25 pounds (-5 pounds less than last week)

    Hammer Curls - 2 x 15 - 25 pounds (same as last week)


    Nice weight increases on most sets. Good pump today.
    Scott "Old Navy" Hults
    Natural Master Professional Bodybuilder
    Master Certified Personal Trainer
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    My Web Site: www.BodyBuildingSenior.com
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  6. #156
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Wednesday, September 26, 2007 - Training for My Final Pro Show of the Year on November 3rd

    Weight: 152.0 (After a Re-feed Day)

    I have taken on a new training partner. Ed is 48, 6.0', 225 pounds. I will help him lose weight and firm his muscles and he will push me to lift heavier. Win, Win. Today we started with a non-weight training session.

    Hanging Leg Lifts - 4 x 25

    Push Ups - 5 x 20 (normal grip, narrow grip, hammer grip - elevated feet)

    Slant Board Crunches - 4 x 25

    Full Sit Ups - 2 x 25 (free-style, without hooking our feet)

    Skip Rope - 100 Skips

    Mat stretches (felt great)

    An easy day in which to get to know each other. Tomorrow, we will do LEGS. LOL
    Scott "Old Navy" Hults
    Natural Master Professional Bodybuilder
    Master Certified Personal Trainer
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    My Web Site: www.BodyBuildingSenior.com
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  7. #157
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Thursday, September 27, 2007 - Five Weeks Until My Final Contest for 2007

    Weight: 152.0

    The Griffin - High Intensity Power Training Plan

    Week Two, Day Four - Legs

    Leg Press
    2 x 15 - 350 pounds (+50 pounds from last week) Personal Best
    2 x 25 - 300 pounds (+50 pounds from last week) Personal Best

    Hack Squats
    2 x 15 - 250 pounds (+50 pounds from last week)
    1 x 30 - 200 pounds (+25 pounds from last week)

    Lunges (Each Leg)
    2 x 9 - 200 pounds (+25 pounds from last week)
    1 x 20 - 175 pounds (+25 pounds from last week)

    Leg Curls
    3 x 9 - 130 pounds (+5 pounds from last week)

    Leg Extensions
    3 x 9 - 175 pounds (+15 pounds from last week)

    Donkey Press Calves Raises
    3 x 25 - 225 pounds (+25 pounds from last week)

    Standing Calves Raises (Body Weight + 25 Pound Dumb Bells)
    3 x 25

    Stairs
    One step at a time speed sprints - 10 flights up, 10 flights down

    My new training partner did the same number of reps for all exercises while lifting lighter weights.
    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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  8. #158
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Friday, September 28, 2007, Five Weeks Until My Final Contest of the Year

    Weight: 151.0

    The Griffin - High Intensity Power Training Plan

    Week Two - Day Five

    This was a non-weight training day and we focused on abs and body weight work

    Hanging Leg Lifts - 4 x 25 (holding a five pound dumb bell between our feet)

    Slant Board Crunches - 4 x 25 (throwing a six pound ball back and forth)

    Pull Ups - 5 x 12 (I added 10 pull ups over last week)

    Ball Crunches - 4 x 25

    Dips 4 x 25

    Push Ups 5 x 20

    My new training partner is a hard worker. It was a good week.
    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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  9. #159
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Monday, October 1, 2007 - Five Weeks Until My Final Pro Show of the Year

    Weight: 152.2

    I trained solo today as my partner is out of town on business. He will be back in the gym tomorrow morning. With five weeks to go before my next contest and as I begin a modest contest cutting diet, I am focusing on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. I combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun.

    Hammer Strength
    Iso-Lateral Wide Chest Press
    4 x 200; 4 x 220; 4 x 240
    Dips 3 x 10

    Iso-Lateral Super Incline Press
    4 x 150; 4 x 170; 4 x 190
    Dips 3 x 10

    Iso-Lateral Bench Press
    3 x 180; 3 x 160; 3 x 160 (whew!)
    Dips 3 x 10

    Peck Fly Machine
    8 x 175; 8 x 190; 8 x 190
    Dips 3 x 10

    Triceps Pushdown
    8 x 70; 8 x 75; 8 x 75
    Dips 3 x 10

    Decline Barbell Skull Crushers
    8 x 60; 8 x 60; 8 x 60
    Dips 3 x 10

    Doing 180 full dips added intensity to the workout.
    Scott "Old Navy" Hults
    Natural Master Professional Bodybuilder
    Master Certified Personal Trainer
    Bodybuilding, Figure and Fitness Contest Judge
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    My Web Site: www.BodyBuildingSenior.com
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  10. #160
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Tuesday, October 2, 2007 - 32 Days Until My Final Pro Show of the Year

    Weight: 151.4

    Today, my training partner and I continued heavy lifting with Legs and Calves. We combined each set with an abs exercise.

    Legs and Calves

    Smith Machine Squats
    6 x 225; 6 x 250; 6 x 300
    Hanging Leg Lifts
    3 x 10

    Leg Extensions
    6 x 205; 6 x 205; 6 x 225
    Hanging Leg Lifts
    3 x 10

    Hamstring Curls
    6 x 145; 6 x 150; 6 x 150
    Slant Board Crunches
    3 x 10

    Hip Adductors
    10 x 305; 10 x 305; 10 x 305 (maximum machine weight)
    Seated Bench Leg Lifts
    3 x 10

    Hip Abductors
    10 x 305; 10 x 305; 10 x 305 (maximum machine weight)
    Ball Crunches
    3 x 10

    Calf Extensions
    6 x 225; 6 x 225; 6 x 225
    Mat Sit Ups - Free (no hooking of feet)
    3 x 10

    Standing Calf Raises
    3 x 25
    Flat Mat Crunches
    3 x 10

    We managed to do 210 crunches between legs and calves sets. Nice abs workout as a bonus.
    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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  11. #161
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Wednesday, October 3, 2007 - Training to Compete
    2007 FAME US Nationals & North American Championships, Miami, Florida, November 3rd
    Men's Master Pro 55+ Class

    Weight: 149.2

    Today was designated as a non-weight training day. We did other stuff.

    Full Body Weight Pull Ups - 10 x 10 (100!) - wide, narrow, biceps and hammer grips.

    Skip Rope - 200 fast skips.

    HITT Cardio - After a warm up, we did ten 20-second splits with 40-seconds of rest between each split at 9.5 mph speed, then cooled down.

    Mat stretches - nice finisher.
    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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  12. #162
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Thursday, October 4, 2007 - 30 Days Until My Final Pro Show of the Year

    Weight: 150.4 (After a Re-Feed)

    We continued our heavy-lifting sessions today for Back and Biceps. We also combined push ups after every set.

    Lat Pull Down
    3 x 4 - 170 pounds
    Push Ups
    3 x 10

    Kneeling Bench Dumb Bell Pulls
    3 x 8 - 70 pound dumb bell
    Push Ups
    3 x 10

    Seated Cable Rows
    3 x 6 - 180 pounds (this was very tough)
    Push Ups
    3 x 10

    Standing Bent Over Plate Row
    3 x 8 - 100 pounds
    Push Ups
    3 x 10

    Biceps Lat Pull Down
    3 x 8 - 140 pounds
    Push Ups
    3 x 10

    Seated Biceps Cable Curls
    3 x 10 - 60 pounds
    Push Ups
    3 x 10

    Biceps Dumb Bell Curls (21's)
    2 sets - 25 pound dumb bells
    Push Ups
    3 x 10

    Fun workout. Lots of interesting sets.
    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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  13. #163
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Friday, October 5, 2007 - Four Weeks Until My Pro Show

    Weight: 149.4 (holding nicely)

    Today my training partner and I had a recovery day and focused on abs and cardio. Tomorrow (Saturday) we will meet in the gym at 9 AM for a chest and triceps workout.

    Hanging Leg Lifts
    4 x 25

    Machine Crunches
    4 x 25

    Stationary Bike
    15 minutes - Moderate speed

    HITT Cardio
    Five 20-second speed splits, with 40-seconds rest between each. 10 degrees elevation, 10 mph speed. Plus 20-minutes of elevated tread mill with a moderate speed.
    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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  14. #164
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Saturday, October 6, 2007 - Four Weeks from Today - My Final Pro Show of the Year

    Weight 150.0

    While some good friends and fellow iron workers are competing today in Cape Cod, Pennsylvania, Atlanta and a few other places (it's a busy weekend for bodybuilding competitions), my training partner and I decided to hit the gym for an early morning workout.

    Chest and Triceps

    Incline Bench Dumb Bell Press
    3 x 5 - 65 pounds
    3 x 10 Dips

    Flat Bench Dumb Bell Press
    3 x 5 - 80 pounds
    3 x 10 Dips

    Decline Bench Dumb Bell Press
    3 x 5 - 70 pounds
    3 x 10 Dips

    Flat Bench Cable Flies
    3 x 5 - 25 pounds
    3 x 10 Dips

    Triceps Rope Pull Down
    3 x 5 - 50 pounds
    3 x 10 Dips

    Triceps Biceps Pull Down
    3 x 5 - 50 pounds
    3 x 10 Dips

    Great Pumps - Great Workout.
    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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  15. #165
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Monday, October 8, 2007 - 26 Days Until My Final Pro Show of the Year

    Weight: 152.0 (After a re-feed day)

    Today, I began a slow carb-control contest cutting diet for my show on November 3rd. I plan to bring myself below my desired contest weight and then carb up and fill out for the competition, hopefully at around 150.0 pounds. That's the plan.

    Legs and Calves

    Donkey Leg Press
    6 x 270; 6 x 300; 6 x 350

    Hack Squat
    6 x 270; 6 x 300; 6 x 350

    Walking Lunges
    2 x 25 lunges, carrying two 25-pound dumb bells

    Leg Extensions
    6 x 150; 6 x 160; 6 x 180

    Seated Leg Curls
    6 x 130; 6 x 140; 6 x 150

    Donkey Leg Press Calve Raises
    3 x 25 - 275 pounds

    Standing Calve Raises
    3 x 25 - body weight

    We left the gym, walking like a Duck!
    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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  16. #166
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Tuesday, October 9, 2007 - 25 Days Until My Final Pro Show of the Year

    Weight: 151.2

    We joined the 600 Club today. We did 600 reps in one workout.

    Abs and Cardio

    Hanging Leg Lifts
    4 x 25

    Slant Board Crunches
    1 x 25 - tossing a 4 pound ball
    1 x 25 - tossing a 6 pound ball
    2 x 25 - tossing a 8 pound ball

    Ball Crunches
    1 x 25

    Sit ups - No feet hooked
    1 x 25

    Weighted Machine Crunches
    2 x 25

    Skip Rope
    3 x 100 speed skips

    Wheeeeoooooottt!
    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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  17. #167
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Wednesday, October 10, 2007 - 24 Days Until My Final Pro Show of the Year

    Weight: 150.4

    Today we focused on back, biceps and shoulders. We combined pull ups and push ups with each set. Fun. My training partner gave me the best compliment when he said, "You know, Scott, I never used to sweat when I worked out." Ha.

    Back, Biceps and Shoulders

    Cable Lat Pull Down
    3 x 5 - 160 pounds
    3 x 5 pull ups
    3 x 5 push ups

    Seated Machine Rows
    3 x 5 - 160 pounds
    3 x 5 pull ups
    3 x 5 push ups

    Machine Shoulder Press
    3 x 5 - 125 pounds
    3 x 5 pull ups
    3 x 5 push ups

    Seated Dumb Bell Laterals
    3 x 5 - 25 pound dumb bells
    3 x 5 pull ups
    3 x 5 push ups

    Seated Dumb Bell Extensions
    3 x 5 - 25 pound dumb bells
    3 x 5 pull ups
    3 x 5 push ups

    Dumb Bell Shrugs
    3 x 5 - 60 pound dumb bells
    3 x 5 pull ups
    3 x 5 push ups

    I Go, You Go Bar Bell Curls
    3 x 5 - 50 pound bar bell
    3 x 5 pull ups
    3 x 5 push ups

    Machine Biceps Curls
    3 x 5 - 125 pounds
    3 x 5 pull ups
    3 x 5 push ups

    We did 120 pull ups and 120 push ups during our workout today. A nice bonus.
    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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  18. #168
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Thursday, October 11, 2007 - 23 Days Until My Final Pro Show of the Year

    Weight: 150.4

    Today my training partner and I focused on abs and cardio

    Hanging Leg Lifts
    4 x 25

    Weighted Crunch Machine
    4 x 25

    Full Sit Ups - No Feet Hooked
    5 x 20

    HITT Cardio
    5 speed splits on the tread mill with 10 degrees elevation and 10 mph speed. Fun!

    Note: The Internet is amazing. I live in Birmingham, Alabama. Last night, at home, I received a phone call from Australia. The caller was hearing impaired so our "conversation" was relayed by the overseas operator. The gentleman typed in his comments and questions, the operator read me the text, I responded, she typed my response and relayed it to the caller. He said he called to say that he followed my journal on my web site and was moved to let me know how it has influenced him with his own training. We "spoke" for about 10 minutes and then I suggested we continue our conversation via email, to save him the expense of the overseas call. He said he would, but he just wanted to let me know, personally, how I have helped him. How cool is that?

    I run a Distance Personal Training service, providing training plans and diets to client-athletes in California, Wyoming, Indiana, Florida, Colorado, Massachusetts, Alabama, Georgia, Washington, DC, Canada, Hong Kong, China and Baghdad, Iraq. My clients have all come to me through my web site www.BodyBuildingSenior.com. As I said at the start of this piece, the Internet is amazing.
    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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  19. #169
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Friday, October 12, 2007 - Three Weeks Until My Final Pro Show of the Year

    Weight: 151.0 (After a Re-Feed Day)

    My training partner is out of town, so I took the day off for rest and recovery. Tomorrow (Saturday), I am meeting one of my Distance Personal Training clients at the gym to go over his new training plan. I will do a chest and triceps workout with him. I'm feeling great. I'm looking hard and lean. I believe I will come in my best ever on November 3rd in Miami.
    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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  20. #170
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Saturday, October 13, 2007 - 20 Days Left to Train for My Final Pro Show of the Year.

    Weight: 150.4

    Today I met one of my Distance Personal Training clients in the gym for a one-on-one workout. Normally, Damon trains in the afternoon at another gym with training plans I provide. At least once a month, we workout together so I can check on his progress and provide feedback.

    Chest and Triceps

    Bar Bell Bench Press
    3 x 5 - 215 pounds
    3 x 10 - Dips

    Incline Bar Bell Bench Press
    3 x 5 - 175 pounds
    3 x 10 - Dips

    Decline Bar Bell Bench Press
    3 x 5 - 205 pounds
    3 x 10 - Dips

    Dumb Bell Bench Fly's
    3 x 5 - 55 pound dumb bells
    3 x 10 - Dips

    Triceps Rope Pull Down
    3 x 10 - 88 pounds
    3 x 10 - Dips

    Decline Bench Bar Bell Skull Crushers
    3 x 10 - 85 pounds
    3 x 10 - Dips

    Incline, moderate speed Tread Mill
    20 minutes

    We both enjoyed this workout. Damon weighs about 25 pounds more than me, but we worked the same weights. He is 42.
    Scott "Old Navy" Hults
    Natural Master Professional Bodybuilder
    Master Certified Personal Trainer
    Bodybuilding, Figure and Fitness Contest Judge
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    My Web Site: www.BodyBuildingSenior.com
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  21. #171
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Monday, October 15, 2007 - 19 Days Until the 2007 FAME North American Championships, Miami, FL

    Weight: 151.0

    My training partner will return tomorrow. The saying goes, "Real Men Squat On Monday." So, I did.

    Legs and Calves

    Leg Press
    4 x 5 - 350 pounds

    Hack Squat
    4 x 5 - 350 pounds

    Leg Extensions
    4 x 5 - 200 pounds

    Hamstring Curls
    4 x 5 - 130 pounds

    Hip Adduction
    4 x 10 - 305 pounds

    Hip Abduction
    4 x 10 - 305 pounds

    Donkey Press Calve Raises
    4 x 25 - 200 pounds

    Standing Calve Raises
    4 x 25 - Body Weight

    Kick Butt Legs Workout!
    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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  22. #172
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Tuesday, October 16, 2007 - 18 Days Until the 2007 FAME North American Championships, Miami, FL

    Weight: 150.8

    My training partner and I had a non-weight training workout, a real heart pumper.

    Hanging Leg Lifts
    8 x 25 (200 reps)

    Alternating Unsupported Sit Ups and Crunches
    8 x 25 (200 reps)

    Skip Rope
    3 x 100 (300 reps)

    Cardio
    30 minutes of 10 degree elevated, 4.5 speed Tread Mill - Power Walk
    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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  23. #173
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Wednesday, October 17, 2007 - 17 Days Until My Final Pro Show of the Year

    Weight: 150.6

    We didn't do that many exercises today, but, what we did do Rocked!

    Back and Biceps

    Duel Pulley Rows
    4 x 5 - 70 pounds

    Dead Lifts
    4 x 5 - 200 pounds

    Weighted Pull Ups
    4 x 5 - 25 pound plate strapped

    "I Go, You Go" Barbell Curls
    4 x 5 - 70 pounds

    Preaches Curls
    4 x 5 - 60 pounds

    Stair Climber
    20 minutes - moderate speed

    Elliptical
    20 minutes - moderate tension and elevation
    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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  24. #174
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Thursday, October 18, 2007 - 16 Days Until My Final Pro Show of the Year

    Weight: 150.6 (Holding)

    Today my training partner turned 48, so we celebrated with HITT Cardio.

    Hanging Leg Lifts
    3 x 25
    1 x 25 holding a 5-pound dumbbell between our feet

    Slant Board Crunches
    2 x 25

    Ball Crunches
    2 x 25

    Flat Mat Stretches
    Heavenly

    HITT Cardio
    5-minute warm up
    5-20 second splits at 10 degree elevation, 10 mph speed, 40-seconds rest between splits
    20-minute cool down, moderate elevation and speed

    Two other athletes wanted to try HITT Cardio, so I marched the three of them, including my training partner, through their paces. We drew a small crowd of cheerers as the four of us went through the splits. The 22 year-old nearly puked. LOL
    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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  25. #175
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
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    Friday, October 19, 2007 - Two Weeks Until My Final Pro Show of the Year

    Weight: 149.2

    We focused on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. We combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun.

    Hammer Strength
    Iso-Lateral Wide Chest Press
    4 x 5 - 240 pounds
    Dips 3 x 10

    Iso-Lateral Super Incline Press
    4 x 5 - 160 pounds
    Dips 3 x 10

    Iso-Lateral Bench Press
    4 x 5 - 150 pounds
    Dips 3 x 10

    Peck Fly Machine
    4 x 5 - 75 pounds
    Dips 3 x 10

    Triceps Pushdown
    4 x 5 - 75 pounds
    Dips 3 x 10

    Decline Barbell Skull Crushers
    4 x 5 - 60 pound barbell
    Dips 3 x 10

    Doing 180 full dips added intensity to the workout.

    Cardio - 30-minutes on the tread mill, 5% elevation, 5 mph speed.
    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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  26. #176
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Friday and Saturday, October 19-20, 2007 - Atlanta

    I drove from Birmingham, Alabama to Atlanta, Georgia on Friday afternoon. After spending a pleasant evening with a fellow competitor and friend, Melt Harrell, I arrived the next morning at Atlanta Fitness, an old-school, spartan gym located in Tucker, Georgia, a suburb of Atlanta, to meet with Alan Bailey, a natural Pro bodybuilder and outstanding poser.

    Alan owns "Muscle Elements" (born2train@hotmail.com) and in addition to being a world-class bodybuilder, he trains men and women for their competitions. I asked Alan to help me with my posing for my next contest in two weeks. We worked on transitions, positions and timing. After our two-hour session, I was very tired and very happy. I will present better at the FAME North American Championships in Miami on November 3rd, thanks to Mr. Bailey.

    Monday, October 22, 2007 - 12 Days Until My Final Pro Show of the Year

    Weight: 149.2 pounds

    Legs, Calves and Cardio

    Rack Squats
    4 x 8 - 225 pounds

    Leg Extensions
    4 x 8 - 170 pounds

    Hamstring Curls
    4 x 8 - 140 pounds - negative pressure

    Walking Lunges
    2 x 25 steps - carrying 30 pound dumb bells

    Seated Calves Press
    3 x 25 - 175 pounds

    Standing Calves Press
    3 x 25 - body weight

    Stationary Bike
    25 minutes - 85 rpm, 8-12 level

    It was a great way to start the week.
    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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  27. #177
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Tuesday, October 23, 2007 - 11 More Days!

    Weight: 148.2 pounds

    Abs and Cardio

    Hanging Leg Lifts
    8 x 25 - 200 reps

    Slant Board
    2 x 25 Crunches - 50 reps
    1 x 25 Sit Ups - 25 reps
    1 x 50 Crunches/Sit Ups - 50 reps

    Ball
    2 x 50 Crunches - 100 reps

    Skip Rope
    1 x 300 - 300 reps

    We did a total of 725 reps. Sweet

    Cardio
    25 minutes of tread mill, 12 degree angle, 4.0 speed.

    A good session. Fun stuff.
    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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  28. #178
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Wednesday, October 24, 2007 - 10 Days!

    Weight: 147.0 pounds

    I didn't even say, "Good Morning," to my training partner. I just said, "Lets get to work!" And we did. We combined push ups, pull ups or dips with each exercise. His comment at the end of the session, "That was a great workout." It was.

    Lat Pull Downs
    3 x 5 - 150 pounds
    Push Ups
    3 x 10

    Seated Cable Rows
    8 x 8 - 110 pounds
    Push Ups
    8 x 10

    Incline Barbell Press
    3 x 5 - 150 pounds
    Dips
    3 x 10

    Dumb Bell Bench Press
    8 x 8 - 50 pound dumb bells
    Dips
    8 x 10

    Lateral Raise
    2 x 5 - 25 pound dumb bells
    Pull Ups
    2 x 10

    Dumb Bell Shrugs
    4 x 8 - 65 pound dumb bells
    Push Ups
    4 x 10

    Biceps Curls
    2 x 5 - 35 pound dumb bells

    Machine Preacher Curls
    4 x 8 - 100 pounds

    Triceps Press Down
    2 x 5 - 65 pounds
    Push Ups
    2 x 10

    In addition to the weight training, we did 170 push ups, 110 dips and 20 pull ups. Sweet.
    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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  29. #179
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Thursday, October 25, 2007 - Nine Days!

    Weight 146.6 (Perfect. I will carb up next week to 150.0)

    Abs and Cardio

    Hanging Leg Lifts
    4 x 25

    Pull Ups
    5 x 10 (Wide, narrow and hammer grip)

    Slant Board Crunches
    1 x 25 - Tossing a 6 pound ball
    1 x 25 - Tossing an 8 pound ball

    Weighted Machine Crunches
    2 x 25 (Two machines)

    Cable Rope Pull Down Kneeling Crunches
    2 x 25 - 50 pounds

    Skip Rope
    1 x 200 Speed skips

    HITT Cardio
    25 minutes - Five speed splits, 12 degree incline, speed 10

    Great Workout. Tomorrow I'll do a final Legs workout before my contest on November 3rd.
    Scott "Old Navy" Hults
    Natural Master Professional Bodybuilder
    Master Certified Personal Trainer
    Bodybuilding, Figure and Fitness Contest Judge
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    My Web Site: www.BodyBuildingSenior.com
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  30. #180
    NGA, IFPA Master Pro Old Navy's Avatar
    Join Date: Feb 2005
    Location: Birmingham, Alabama, United States
    Age: 70
    Stats: 5'7", 158 lbs
    Posts: 1,431
    BodyPoints: 31910
    Rep Power: 1062
    Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000) Old Navy has reached the pinnacle! Best possible rank! (+1000000)
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    Friday, October 26, 2007 - One Week!

    Weight: 147.0

    Legs and Calves

    Smith Machine Squats
    1 x 5 - 275 pounds
    1 x 5 - 275 pounds
    1 x 5 - 300 pounds - Personal Best

    Leg Press
    4 x 8 - 250 pounds

    Leg Extensions
    4 x 8 - 150 pounds

    Hamstring Curls
    4 x 8 - 100 pounds

    Donkey Press Calves Raises
    3 x 25 - 250 pounds

    Standing Calves Raises
    3 x 25 - Body weight

    Cardio
    20 minutes on the tread mill with moderate speed and moderate elevation.

    This was my last Legs workout before my contest in one week. I will return to the gym tomorrow to do 60-minutes of cardio. Next week, I'll train on Monday, Tuesday and Wednesday only.
    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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