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Post by mrky03 on Jun 21, 2007 19:58:30 GMT -5
Sounds like you really know your body! There's nothing like experience is there?
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Post by oldnavy on Jun 22, 2007 9:06:22 GMT -5
mrky03. You are so right. This is my 20th show. I have tweaked, experimented, peaked and not-peaked while I was learning. I believe I know enough now to come in hard, lean, cut and dry. I am never completely happy with the results, but each time, I try to improve.
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Post by oldnavy on Jun 22, 2007 9:07:11 GMT -5
Friday, June 22, 2007, Eight Days Until My Next Contest
Weight: 151.4
I did my last hard legs workout today before my contest a week from tomorrow. I completed a reps-to-failure session, doing 6 RM, 12 RM and 25 RM sets for squats, extensions, lunges, curls and calves. I ended the workout with 50 crunches and a moderate cardio walk on the tread mill. I'll do cardio tomorrow, take Sunday off and then begin a week of pump-up and posing practice, abs and cardio. We leave for Ft. Lee, Virginia on Friday morning, driving time about 10 hours.
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Post by oldnavy on Jun 25, 2007 9:34:32 GMT -5
Monday, June 25, Five Days Until My Next Contest
Body Weight: 150.2
Here is my daily diet and training regimen for the week, courtesy of my coach, Sean Sullivan.
Contest Week Diet for the 2007 NPA Nationals and Masters Universe, Ft. Lee, VA, June 30
Sunday – 1 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 – 1 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, 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
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Post by chanman83 on Jun 25, 2007 9:41:00 GMT -5
how bout some pics!! :-)!!! Diet looks very sound!
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Post by Tim Wescott on Jun 25, 2007 10:50:07 GMT -5
Stay focused Scott.........almost there!
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Post by oldnavy on Jun 25, 2007 11:06:24 GMT -5
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Post by oldnavy on Jun 25, 2007 11:14:19 GMT -5
Stay focused Scott.........almost there! Ha, ha, ha. omg, I cheated over the weekend. I was at the supermarket on Saturday, picking up some talapia and chicken for this week's contest prep. At the checkout counter, I spied a brand new candy bar, "Limited Edition Snickers Dark Chocolate." Well, hell, I bought six of the bars to take with me to the contest next Saturday. When I got home, I spread the Limited Edition Snickers Dark Chocolate bars on the counter. One called me. I said, OK, one bite. I had to try it. One bite led to a second. And a third. I ripped the paper off the rest of the bar and finished it in one bite. Oh man, it was Good. It was very Good. It was friken Outstanding. I hope I don't eat any more of these great bars until prejudging. I hope. I hope. LOL
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Post by mrbeefy on Jun 25, 2007 11:38:05 GMT -5
Yes, and God made Snickers, and He said it was GOOD, Very Good! LOL!!! Been there Scott! I love 'em too! By the way, I was in the Army for a little over 14 years. I can relate with many of your experiences. Frank
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Post by chanman83 on Jun 25, 2007 12:59:44 GMT -5
AWESOME!! HEY I know Neal, by far one of the nicest men I've ever met. The man is like RIPPED 365 days of the year! great guy. I need to get his email address from you.
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Post by oldnavy on Jun 25, 2007 13:49:00 GMT -5
AWESOME!! HEY I know Neal, by far one of the nicest men I've ever met. The man is like RIPPED 365 days of the year! great guy. I need to get his email address from you. Neal is scary. I didn't believe you could pack so much muscle in a 128 pound body. The freak regularly wins his Open Class and his Masters Class in the same show. Neal will be 60 next year. He and I have a date to compete. He is a good man and a good friend. Call him on his cell: 410 274-4166
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Post by oldnavy on Jun 25, 2007 13:51:00 GMT -5
Yes, and God made Snickers, and He said it was GOOD, Very Good! LOL!!! Been there Scott! I love 'em too! By the way, I was in the Army for a little over 14 years. I can relate with many of your experiences. Frank Hey, Frank: Warrior. Yeah...chocolate is my downfall. I crave the beastly food during the last few weeks of contest prep. After my shows...I indulge.
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Post by beckie on Jun 26, 2007 4:38:01 GMT -5
You're not the old one with a chocolate weakness Scott-I have a 72% cocoa chocolate bar starting at me right now but its after 9.30pm so it'll have to wait until tomorrow!
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Post by oldnavy on Jun 26, 2007 11:11:18 GMT -5
You're not the old one with a chocolate weakness Scott-I have a 72% cocoa chocolate bar starting at me right now but its after 9.30pm so it'll have to wait until tomorrow! Please share!
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Post by oldnavy on Jun 26, 2007 11:11:35 GMT -5
Tuesday, June 26, 2007, Four Days To Go. Weight: 150.0 (Holding)
Contest Week Diet and Training for Tuesday
1 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
I'm feeling hard and looking vascular. I'm in the Zone.
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Post by mrky03 on Jun 26, 2007 16:37:25 GMT -5
Sounds like you have things well under control! Good luck Scott!
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Post by oldnavy on Jun 26, 2007 18:59:16 GMT -5
Sounds like you have things well under control! Good luck Scott! Thanks, I'm trying to bring it in on Saturday.
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Post by oldnavy on Jun 27, 2007 9:13:45 GMT -5
Wednesday, June 27, 2007, Three More Days Weight: 149.0. On Target Diet – 1 Gallon of Water, lightly salt meal 1, 3, 5 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 Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
Cardio: AM, 20 minutes moderate Cardio: PM, light treadmill or jog 10 minutes
Posing: AM 1 set, hold each pose for 20 seconds Posing: PM, 2 sets, hold each pose for 20 seconds Tonight I begin my contest grooming with a haircut, full-body shave and exfoliation. I will apply my first coat of tanning solution on Thursday.
I’m feeling confident and fit. I try to come in the best shape of my life for each contest. I take nothing for granted.
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Post by mrbeefy on Jun 27, 2007 10:19:15 GMT -5
Scott,
Love the detail of your journal. Rock steady!
mrbeefy
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Post by oldnavy on Jun 27, 2007 12:34:09 GMT -5
As you know, I'm a U.S. Navy Captain (retired). Each of my contests are like a campaign to me. And, you know the six P's P.P.P.P.P.P = Prior Planning Prevents Piss Poor Performance. LOL
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