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Post by oldnavy on Oct 11, 2007 9:18:57 GMT -5
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.
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Post by oldnavy on Oct 12, 2007 11:33:23 GMT -5
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.
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Post by Tim Wescott on Oct 12, 2007 12:38:34 GMT -5
Sounds like you`re right on target for the best condition of your life Scott.........so far that is! Keep dialing it in buddy!
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Post by oldnavy on Oct 12, 2007 14:13:15 GMT -5
Sounds like you`re right on target for the best condition of your life Scott.........so far that is! Keep dialing it in buddy! Thanks, Tim. Having Eric Brugh in my corner gives me an edge. I don't have to think about my diet...I'm just doing exactly what my coach tells me to do. We talk every day and I send him photos every three or four days. He is happy with where I am, so I am happy with where I am. ;D
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Post by oldnavy on Oct 13, 2007 12:23:41 GMT -5
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.
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Post by oldnavy on Oct 15, 2007 9:16:30 GMT -5
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!
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Post by oldnavy on Oct 16, 2007 9:28:44 GMT -5
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
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Post by EBA84 on Oct 16, 2007 20:43:14 GMT -5
Bring the pain!
Coming down the home stretch.
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Post by oldnavy on Oct 17, 2007 9:33:25 GMT -5
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
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Post by oldnavy on Oct 18, 2007 9:41:41 GMT -5
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
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Post by oldnavy on Oct 19, 2007 9:09:26 GMT -5
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.
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Post by oldnavy on Oct 22, 2007 9:18:20 GMT -5
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.
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Post by RUBICON19 on Oct 22, 2007 21:41:05 GMT -5
Little less than 2 weeks
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Post by oldnavy on Oct 23, 2007 9:35:39 GMT -5
Little less than 2 weeks WHAT? OMG. I'M NOT READY!!!! LOL
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Post by oldnavy on Oct 23, 2007 9:36:27 GMT -5
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.
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Post by oldnavy on Oct 24, 2007 9:20:15 GMT -5
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.
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Post by oldnavy on Oct 25, 2007 9:30:37 GMT -5
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.
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Post by oldnavy on Oct 26, 2007 10:03:46 GMT -5
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.
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Post by Tim Wescott on Oct 26, 2007 11:19:37 GMT -5
Damned good workout Scott.....congrats on the new squat PR !! #arockon6ha#
Stay focused and dial it in brother!
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Post by oldnavy on Oct 26, 2007 21:31:13 GMT -5
Damned good workout Scott.....congrats on the new squat PR !! #arockon6ha# Stay focused and dial it in brother! Thanks, Tim. The target is in sight!
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