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Post by oldnavy on Sept 11, 2007 11:34:16 GMT -5
Tuesday, September 11, 2007 - Four Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee
Weight: 147.0
I am judging and will be the Guest Poser at this new NGA show in Nashville.
Today, I trained solo, as my training partner had a early business meeting.
The Griffin - High Intensity Power Training Plan
The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.
Weight training is two-days on, one-day off, one-day on, one-day off - repeat. On off days, do cardio.
Week One - Go to positive failure on all sets and rest 90-seconds between sets.
Day Two - Back and Biceps
Pull Ups - 5 x 10 (wide, narrow and hammer grip) Seated Cable Rows - 4 x 9 - 120 pounds Lat Cable Pull Downs - 4 x 9 - 120 pounds Rack Dead Lifts - 2 x 20 - 150 pounds
Dumb Bell Curls - 2 x 9 - 35 pounds Incline Dumb Bell Curls - 2 x 9 - 30 pounds Hammer Curls - 2 x 15 - 25 pounds
The Dead Lifts were the only exercise that left me breathless.
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Post by oldnavy on Sept 12, 2007 9:14:33 GMT -5
Wednesday, September 12, 2007 - Three Days Until the 2007 NGA Music City Night of Champions in Nashville, Tennessee.
I'm really looking forward to judging at this new show for the NGA and appearing on stage as the Guest Poser. I'll do two routines after intermission.
Weight: 147.0
The Griffin - High Intensity Power Training Plan - Week One, Day Three
Today was a non-weight training day and we dedicated our time to abs, push ups and cardio
Hanging Leg Lifts - 4 x 25 Slant Board Crunches - 4 x 25 Machine Crunches - 4 x 25 Push Ups - 4 x 25
20 minutes of flat, moderate speed tread mill
I had fun doing 100 Leg Lifts, 200 crunches and 100 push ups. Sweet.
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Post by Intensity on Sept 12, 2007 11:55:46 GMT -5
Congrats Scott! I'm glad everything went so well for you! Next step is Guess posing and judging? All right, this is where the fun begins!!
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Post by oldnavy on Sept 12, 2007 12:40:45 GMT -5
Congrats Scott! I'm glad everything went so well for you! Next step is Guess posing and judging? All right, this is where the fun begins!! This is actually my fourth Guest Posing appearance: Last year, I was Guest Poser at the 2006 OCB Gulf States Championships in Louisiana. This year I was Guest Poser at the 2007 NGA Mountain States Regional Championships in Utah and the FAME National Championships in Toronto. This is my fourth judging assignment: I judged the 2007 OCB Spirit of America in Cape Cod, the 2007 SNBF Georgia Open in Georgia and the 2007 SNBF Capital Classic in Alabama. I have been invited to judge the 2008 OCB Spirit of America in Massachusetts and at least two NGA shows and two SNBF shows next year. Once I stop competing, I will focus on personal training athletes for their contest prep and contest judging, to keep my hand "in the game." I truly love our sport.
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Post by Intensity on Sept 12, 2007 12:52:38 GMT -5
Congrats Scott! I'm glad everything went so well for you! Next step is Guess posing and judging? All right, this is where the fun begins!! This is actually my fourth Guest Posing appearance: Last year, I was Guest Poser at the 2006 OCB Gulf States Championships in Louisiana. This year I was Guest Poser at the 2007 NGA Mountain States Regional Championships in Utah and the FAME National Championships in Toronto. This is my fourth judging assignment: I judged the 2007 OCB Spirit of America in Cape Cod, the 2007 SNBF Georgia Open in Georgia and the 2007 SNBF Capital Classic in Alabama. I have been invited to judge the 2008 OCB Spirit of America in Massachusetts and at least two NGA shows and two SNBF shows next year. Once I stop competing, I will focus on personal training athletes for their contest prep and contest judging, to keep my hand "in the game." I truly love our sport. I knew that you were used to it... but i'm sure it's always as fun as the first time!
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Post by oldnavy on Sept 13, 2007 9:17:37 GMT -5
Oh, yeah. I love judging and I get the benefit of looking closely at different physiques under contest conditions. I have learned a great deal about contest prep by judging at these shows. It has made me a better competitor.
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Post by oldnavy on Sept 13, 2007 9:18:43 GMT -5
Thursday, September 13, 2007, Two Days Until the 2007 NGA Music City Night of Champions, Nashville, Tennessee
Contest Judge and Guest Poser
Weight: 148.0
I am treating this like I would any other contest. I took today off from weight training and instead flexed, stretched and posed. I did a full body shave and exfoliation this morning in preparation for the first of two professional spray tans I will get starting this evening. I still have a little skin color left from the spray tan/Dream Tan II applications last weekend, so I will only do the two professional sprays and then apply a little posing oil just before I go on for my Guest Posing appearance. I will not apply Dream Tan II for this show.
I'm looking forward to contributing to this new National Gym Association (NGA) event. It's the first NGA show in the state of Tennessee and the new NGA State Chairman for Tennessee, Marty Lotito, is promoting the contest. Marty is a Class Guy.
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Post by mrbeefy on Sept 13, 2007 19:23:18 GMT -5
Sounds like a blast! Have a great weekend! Looking forward to your review of how it went when you get back!
Frank
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Post by oldnavy on Sept 16, 2007 14:43:02 GMT -5
Friday and Saturday, September 14, 15 - 2007 NGA Music City Night of Champions, Nashville, Tennessee
I left Birmingham, Alabama for the three-hour drive to Nashville at noon on Friday. Other than tornado warnings and some rain, the trip was uneventful. I attended a judges meeting at 7:30 PM and then practiced my posing routine in my hotel room and watched some TV.
On Saturday, the judges met again at 9 AM and Prejudging started at 11:00. The Evening Show started at 6 PM and I made my Guest Posing appearance right after the intermission. I had fun doing my two routines and the audience seemed to enjoy them, too.
This was the first ever NGA show in the State of Tennessee. Although it was a small show, all of the athletes were very competitive and all of us judges were NGA Pros. In order to launch drug-free competitions in Tennessee, the president of the NGA, Andy Bostinto, declared that this show be a Pro Qualifier, and three Pro Cards were awarded, one to the Open Men's winner, one to the Open Women's winner and one to the Overall Figure winner.
The contest ran smoothly, in a great venue, the TPAC - Tennessee Performing Arts Center, with a good stage, lighting and sound system. The dressing rooms were roomy and there was plenty of water and snacks for the competitors.
The show's promoter, Marty Lotito, who is the NGA State Chairman for Tennessee, announced there will be two NGA shows a year in Tennessee, which will include a NGA Pro Show in 2008.
After the show, the promoter invited the competitors, their families and any ticket holders from the audience who cared to come, to an after-party at a local watering hole. Nice touch. The promoter paid for several pizzas for the hungry athletes.
I got up at 5:30 AM on Sunday, drove home to Birmingham and arrived in time for Church. My wife and I will enjoy a non-contest dinner together tonight.
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Post by oldnavy on Sept 17, 2007 10:06:46 GMT -5
Monday, September 17, 2007 - Seven weeks until my final pro show of the year
2007 FAME US Nationals - North American Championships, Miami, November 3rd, Men's Master Pro 55+ class
Weight: 148.0
The Griffin - High Intensity Power Training Plan
The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.
.Week One - Since our training was limited last week due to my training partner's illness and my contest prep, we restarted the plan today.
Day One - Chest, Deltoids & Triceps
Incline Dumbbell Press - 4 x 9 - 60 pound dumbbells Flat Bench Dumbbell Press - 3 x 9 - 65 pound dumbbells Dips - 3 x 15
Lateral Raises - 4 x 9 - 25 pound dumbbells Bent Over Lateral Raises - 3 x 9 - 50 pound dumbbells Dumbbell Flyes - 3 x 15 - 45 pound dumbbells
Close Grip Bench Press - 2 x 9 - 120 pounds Triceps Press Downs - 2 x 9 - 75 pounds Decline Barbell Skull Crushers - 2 x 15 - 70 pounds
Incline Bench Crunches - 2 x 25 Hanging Leg Lifts - 2 x 25
We increased the weight on each exercise from last week by five pounds. Sweet.
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Post by oldnavy on Sept 18, 2007 9:21:14 GMT -5
Tuesday, September 18, 2007 - Training for the 2007 FAME US Nationals and North American Championships, Miami, Florida, November 3rd.
Weight: 150.4
Today, I trained solo, as my training partner is still under the weather.
The Griffin - High Intensity Power Training Plan
The Griffin (Greek, Persian, "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.
Week One - Go to positive failure on all sets and rest 90-seconds between sets.
Day Two - Back and Biceps
Pull Ups - 5 x 10 (wide, narrow, biceps and hammer grip) Seated Cable Rows - 4 x 9 - 125 pounds Lat Cable Pull Downs - 4 x 9 - 130 pounds Rack Dead Lifts - 2 x 20 - 160 pounds
Dumb Bell Curls - 2 x 9 - 40 pounds Incline Dumb Bell Curls - 2 x 9 - 35 pounds Hammer Curls - 2 x 15 - 25 pounds
I managed to increase my weight by 5 pounds on most sets. The Dead Lifts Killed.
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Post by oldnavy on Sept 19, 2007 9:48:15 GMT -5
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.
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Post by mrky03 on Sept 19, 2007 19:42:30 GMT -5
Looks good Scott. Stay intence!!
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Post by oldnavy on Sept 19, 2007 21:03:21 GMT -5
Thanks, Kentucky. I will. Six more weeks of INTENSITY.
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Post by oldnavy on Sept 20, 2007 9:18:32 GMT -5
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!
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Post by Tim Wescott on Sept 20, 2007 18:43:32 GMT -5
Good stuff Scott!!
Boy,you`re having a great but very busy year!
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Post by oldnavy on Sept 20, 2007 19:34:44 GMT -5
Thanks, Tim...Yes I am having a great but busy year...but 45 days from now, I plan to begin seven months of down time, when I will try to grow some more muscle in preparation for my first show in 2008, the NPA Masters Universe in Ft. Lee, Virginia on June 28th...so far, it's the only show firmly on my contest calendar for next year.
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Post by oldnavy on Sept 21, 2007 9:56:00 GMT -5
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.
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Post by oldnavy on Sept 24, 2007 9:31:04 GMT -5
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
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Post by oldnavy on Sept 25, 2007 9:54:31 GMT -5
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.
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