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Post by oldnavy on Jun 4, 2007 18:35:38 GMT -5
Monday, June 4, 2007, 25 Days Until I Check In For My Next Contest, the NPA Masters Universe in Ft. Lee, VA
In preparation for my Guest Posing appearance next weekend at the 2007 FAME WNSO Canadian National Championships in Toronto, I began a week of modified-contest prep diet and training.
I did a pre-judging pump up and posing practice. I also did some light circuit weight training, using light weights and more reps (15-25). Then I did a moderate tread mill session followed by an abs workout.
I weigh 151.0, about a pound from my contest weight. Since I am Guest Posing and not competing, I will not do as much "shredding" work as I normally do for a bodybuilding competition, Nevertheless, I will come in hard and lean for my two Guest Posing stints (one before the Masters and one before the Pros individual posing routines).
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Post by TNA on Jun 4, 2007 19:28:54 GMT -5
Looking forward to seeing your final results! Best of luck!!!
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Post by oldnavy on Jun 5, 2007 7:42:49 GMT -5
Tuesday, June 5, 2007, 24 Days Until Check In for the 2007 NPA Masters Universe
I'm a little concerned about peaking too quickly for my Guest Posing appearance at the FAME WNSO Nationals this weekend. I woke up this morning a hard and vascular 149.0 pounds, I skipped the gym this morning and did a pump-up and practice posing session at home. I will add some carbs today. I want to be 150.0 on stage this Saturday. Although I'm not competing, I want to be in contest shape when I Guest Pose. My body fat is around 5%. I'll start my show grooming prep tomorrow.
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Post by GerryT on Jun 5, 2007 8:22:49 GMT -5
What a terrific work ethic, Scott! Huge respect for being serious about the guest posing. I have seen a few who were not.
And much luck with the show prep. Know you will be ready.
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Post by oldnavy on Jun 5, 2007 13:45:55 GMT -5
Thanks, GerryT. Yep, I've seen out of season Guest Posers look very "out of season" on stage, especially at NPC shows I've competed in. The promoters pay these guys a couple thousand dollars for 8-10 minutes of work, and they mostly act uninterested and just expect the crowd to be wowed by their huge mass. I've seen a few exceptions, like the awesome NGA Pro, Alan Bailey from Atlanta, who Guest Posed at the 2007 FAME SNBF Capital Classic a few weeks ago in Montgomery, Alabama, at a show I judged. Every one in the crowd, including the judges, gave Alan a standing ovation.
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Post by RUBICON19 on Jun 5, 2007 13:59:28 GMT -5
Cool. Any pics?
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Post by Intensity on Jun 5, 2007 15:23:57 GMT -5
Randy… i'm disappointed, that's not how the question should be asked, THIS is how it should ;D PICS PICS PICS! #picspicspicsml7# #picspicspicsml7# #picspicspicsml7# PS: Good success in your preps Scott!
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Post by RUBICON19 on Jun 5, 2007 15:47:49 GMT -5
Randy… i'm disappointed, that's not how the question should be asked, THIS is how it should ;D PICS PICS PICS! #picspicspicsml7# #picspicspicsml7# #picspicspicsml7# PS: Good success in your preps Scott! I know. I got lazy. #picspicspicsml7# #picspicspicsml7# #picspicspicsml7# Talk about dissapointing. Check out your journal, MO. Oh wait. You dont keep one anymore!!!!!
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Post by oldnavy on Jun 5, 2007 16:14:26 GMT -5
I like this board a lot. This is a fun group. I don't have any pix of Alan's Guest Posing appearance, but some should be posted on the SNBF.com site. Now, if you want to see some photos of Old Navy...
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Post by mrky03 on Jun 5, 2007 16:39:22 GMT -5
Of course we want to see pics of Old Navy! Plus details of your training and diet! Welcome to WOTW!!!
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Post by oldnavy on Jun 5, 2007 17:00:02 GMT -5
Here is a link to my Photo Gallery on my web site. I have competed 19 times and have stage shots posted from each contest. I use them mainly as a measurement of how my training and diet regimen helps me change from show to show, hopefully for the better. During my first two years, I competed as a bantam weight, under 143.25 pounds. This year I moved up to the lightweight class (143.50 - 154.25). At my first two shows this year, I came in at 150.0. www.bodybuildingsenior.com/photos2007.htm
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Post by RUBICON19 on Jun 5, 2007 20:35:43 GMT -5
Here is a link to my Photo Gallery on my web site. I have competed 19 times and have stage shots posted from each contest. I use them mainly as a measurement of how my training and diet regimen helps me change from show to show, hopefully for the better. During my first two years, I competed as a bantam weight, under 143.25 pounds. This year I moved up to the lightweight class (143.50 - 154.25). At my first two shows this year, I came in at 150.0. www.bodybuildingsenior.com/photos2007.htmAWSOME!!!!
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Post by oldnavy on Jun 6, 2007 9:01:03 GMT -5
Wednesday, June 6, 2007, Three Days Until My Guest Posing Appearance at the FAME WNSO Worlds.
After a re-feed last night, I woke up this morning weighing 150.2, so I'm back on track. I did some quads extensions and flexes with light weights and a upper body circuit workout, with light weights in the 15-20 rep range. Then I did a moderate tread mill walk for cardio and a practice posing session, to work on my four routines for the Toronto show on Saturday.
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Post by oldnavy on Jun 6, 2007 9:32:20 GMT -5
2007 FAME WNSO National Championship, June 9-10, Toronto, Canada Contest Diet for my Guest Posing Appearance on Saturday, June 9th
Sunday – 2 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: None
Cardio: None
Posing: 1 set, hold each pose for 10 seconds
Monday – 2 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flexes, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds
Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 20 minutes
Posing: AM 1 set, hold each pose for 10 seconds
Posing: PM, 1 set, hold each pose for 15 seconds
Tuesday – 2 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 15 minutes
Posing: AM 1 set, hold each pose for 15 seconds
Posing: PM, 1 set, hold each pose for 20 seconds
Wednesday: Water: 1.5 gallon – Light Salt
Meal 1: 6 egg whites + ½ grapefruit Meal 2: 6 oz fish + 2 cup veggies Meal 3: 6 oz chicken + 2 cup veggies Meal 4: 6 oz chicken + ½ grapefruit Meal 5: 6 egg whites + 3 cups salad Training: AM: Leg Flex 10 X 30 sec. & leg ext. isometric holds 3 X 40 sec. PM: Light upper body workout, keep the reps in the 12-15 range and do 6-8 sets per body part (no legs) then twice through the mandatory. Cardio: AM & PM 25 min treadmill @ 3.5 mph, flat (no incline) Posing: AM: 1 X 20 seconds each PM: 2 X 20 seconds each Thursday: Water: 1.5 gallon – Light Salt
Meal 1: 6 egg whites + ½ grapefruit Meal 2: 6 oz fish + 2 cup veggies Meal 3: 6 oz chicken + 2 cup veggies Meal 4: 6 oz chicken + ½ grapefruit Meal 5: 1 cups oats, 4 oz. sweet potato, 1/2 banana, 1 cups green beans, 1 tablespoon peanut butter Training: Leg Flex 10 X 30 Cardio: AM & PM 20 min 3.5 flat Posing: AM: 2 X 20 seconds each PM: 2 X 20 seconds each Friday: Water: 1.5 gallon – Lightly Salt Meal 1-3 and then cut Salt
Meal 1: 6 oz 93% lean beef + ½ grapefruit Meal 2: 4 oz 93% lean beef + ½ grapefruit Meal 3: 6 oz chicken + ½ grapefruit Meal 4: 4 oz 93% lean beef + ½ grapefruit Meal 5: 6 oz turkey + ½ grapefruit Training: none Cardio: AM & PM 15 min 3.5 flat Posing: As necessary through the day Saturday morning I fly from Birmingham, AL to Toronto
Saturday: Meal 1: 4 oz 93% lean beef + ½ grapefruit Meal 2: 2 oz chicken + ½ sweet potato Meal 3: 2 oz chicken + 1/2 sweet potato Meal 4: 2 oz chicken and 1 sweet potato 45 min before pump-up: Snickers bar or 3 rice cakes with natural peanut butter and a hot coffee or tea to bring out the vascularity 20 min. before Pump-up: sip some gator aid but not too much. You have lots of carb in you at that point so you should be nice and full and hard. Water: Keep water high so the carbs have something to work with. Don't cut it back at all, keep to 1.5 gals. If it was still an AM thing I would cut back some, but not in this case. Sodium: only what is in listed foods
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Post by mrky03 on Jun 6, 2007 19:39:13 GMT -5
Wow, you certainly have it down to a science! Good job!
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Post by beckie on Jun 7, 2007 1:58:11 GMT -5
I like that you keep your water high Scott-cutting it seems kind of strange given the body's tendency to rebound rapidly.
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Post by oldnavy on Jun 7, 2007 8:57:26 GMT -5
Absolutely, Beckie. The body has a built-in defense mechanism. If you are trying to drop subcutaneous water and do it by cutting, your body actually holds onto what it has. By giving it lots of water, it tends to release the water you are trying to cut. I keep my water high and only slow down on Friday evening. I never cut it completely. I sip while I am pumping up for the contest. It seems to work for me as I tend to come in hard and vascular...with skin like shrink wrap.
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Post by oldnavy on Jun 7, 2007 8:59:07 GMT -5
Thursday, June 7, 2007, Two Days Until My Guest Posing Appearance at the FAME WNSO Worlds in Toronto
I spent my time at the gym today doing 10 sets of 30 reps of leg flexes and then I worked on my posing routines for this weekend's show in Canada. Last night I did a full body shave and exfoliation. I will have one professional spray tan applied this evening and then shower it off on Friday. It will leave me with a good base for my Dream Tan II application at the venue. I leave for Toronto at 6:30 AM on Saturday and arrive at noon. My first routine will happen at around 4:30 PM. I sure hope the plane isn't late. The reason I'm not leaving for Canada on Friday is that my wife and I have tickets for a Chicago concert in Birmingham that night and we don't want to miss this great group. We have our priorities in order. LOL
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Post by oldnavy on Jun 8, 2007 8:00:08 GMT -5
Friday, June 8, 2007 - Packing For My Trip To Toronto
As I do for all of my contests, I took a vacation day from work so I can have the time I need today to pack, practice posing, tan, relax, get in my "game" mode and focus on what's ahead. I will have everything in place by this evening, when my wife and I go to a Chicago concert in Birmingham. We will return home late and get up at around 4:30 AM so I can catch my 6:30 flight to Toronto. If all goes well, I will arrive in Toronto at noon. My first Guest Posing appearance of the day is at 4:30 PM. I'm excited about taking part in this weekend's 2007 FAME WNSO National Championships.
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Post by Tim Wescott on Jun 8, 2007 13:16:48 GMT -5
Have a great trip Scott and have fun!!
Stay safe and I wish I was going to see Chicago with you....one of my favorite bands!
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