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Post by Tim Wescott on Sept 25, 2007 12:33:51 GMT -5
Nice training Scott.........stay intense!!
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Post by oldnavy on Sept 25, 2007 13:03:45 GMT -5
Thanks, Tim. You too, Warrior. Good Luck next week.
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Post by oldnavy on Sept 26, 2007 9:37:08 GMT -5
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
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Post by oldnavy on Sept 27, 2007 9:32:13 GMT -5
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.
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Post by oldnavy on Sept 28, 2007 11:42:56 GMT -5
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.
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Post by Intensity on Sept 28, 2007 14:51:18 GMT -5
Hope that your new training partner loves PAIN!!! ;D
Very good job Scott, as usual!
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Post by oldnavy on Sept 28, 2007 15:10:26 GMT -5
Hope that your new training partner loves PAIN!!! ;D Very good job Scott, as usual! Thanks, Friend. Hey, as a WNSO Pro, are you competing in the 2007 FAME US Nationals and North American Championships in Miami on November 2-4? Come on down and hit the beach...Fun time.
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Post by oldnavy on Oct 1, 2007 9:21:13 GMT -5
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.
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Post by oldnavy on Oct 2, 2007 9:38:51 GMT -5
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.
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Post by oldnavy on Oct 3, 2007 10:07:44 GMT -5
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.
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Post by oldnavy on Oct 4, 2007 9:50:09 GMT -5
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.
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Post by RUBICON19 on Oct 4, 2007 16:11:32 GMT -5
Woooo Whoooo!!! Its on uh? Tear it up ON!
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Post by oldnavy on Oct 5, 2007 9:30:42 GMT -5
Woooo Whoooo!!! Its on uh? Tear it up ON! It is definitely on...rubicon...ON on.
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Post by oldnavy on Oct 5, 2007 9:31:09 GMT -5
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.
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Post by oldnavy on Oct 6, 2007 15:42:49 GMT -5
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.
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Post by oldnavy on Oct 8, 2007 11:02:26 GMT -5
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!
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Post by oldnavy on Oct 9, 2007 9:38:42 GMT -5
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!
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Post by oldnavy on Oct 10, 2007 9:20:27 GMT -5
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.
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Post by mrky03 on Oct 10, 2007 18:13:23 GMT -5
Props Scott, you are really consistent with your training and diet! Thats what it takes!
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Post by oldnavy on Oct 10, 2007 21:41:39 GMT -5
Props Scott, you are really consistent with your training and diet! Thats what it takes! Thanks, Friend. I hope I'm as successful in my contest as you were in yours. Congratulations, again. You Represented!
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