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Post by oldnavy on Aug 1, 2007 9:47:26 GMT -5
Wednesday, August 1, 2007 - 17 Days Until My Last Amateur Contest.
Weight: 154.6 lbs. (70.27 kgs.) - Target: 150.0 lbs. (68.18 kgs.)
Today was our once-a-week non-weight training day and we focused on strength and endurance exercises and cardio.
Pull Ups - 5 sets of 10 reps. We used wide, narrow and hammer grip.
Hanging Leg Lifts - 4 sets of 25 reps.
Crunches - 4 sets of 25 reps on a slant board.
Sit Ups - 2 sets of 25 reps (freestyle, without locking the feet)
Skip Rope - 2 sets of 100 skips
Cardio - 20 minutes of 10 degree elevated, moderate speed tread mill. This workout was fun.
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Post by oldnavy on Aug 2, 2007 9:10:20 GMT -5
Thursday, August 2, 2007, 16 Days Until My Final Amateur Contest
Weight: 153.2 lbs. (69.64 kgs.) I have officially made the NPC Open Men's Lightweight Class.
Today, Eric, my training partner, and I continued 8 X 8 training, with added combination sets of pushups.
Shoulders, Back and Biceps
Epic Strength Lat High Row - 3 x 8 - 140 pounds Push Ups - 3 x 8
Life Fitness Seated Row - 3 x 8 - 145 pounds Push Ups - 3 x 8
Epic Strength Shoulder Press - 3 x 8 - 100 pounds Push Ups - 3 x 8
Life Fitness Lateral Raise - 3 x 8 - 50 pounds Push Ups - 3 x 8
Life Fitness Rear Deltoid Fly - 3 x 8 - 115 pounds Push Ups - 3 x 8
Epic Strength Biceps Curl - 3 x 8 - 100 pounds Push Ups - 3 x 8
Life Fitness Biceps Curl - 3 x 8 - 95 pounds Push Ups - 3 x 8
15 minutes of flat, moderate speed tread mill
I am still suffering from a bit of jet lag from my California trip. I was beat after this workout.
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Post by Intensity on Aug 3, 2007 14:38:22 GMT -5
Still with you Scott, keep going!
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Post by oldnavy on Aug 3, 2007 19:11:14 GMT -5
Thanks, Friend. Two weeks from today is Game On at the NPC Alabama State Championships, my final amateur show. Then, it's on to the 2007 NGA Pro Am (Master 50+ Pro Class) in Atlanta on September 8th. I am feeling great, confident and determined. I placed 2nd in the Mr. Alabama last year. I hope to end my amateur career with a state championship.
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Post by oldnavy on Aug 6, 2007 10:19:25 GMT -5
Monday, August 6, 2007, 12 Days Until My Final Amateur Contest
My wife and I helped our daughter change apartments at her college, so I couldn't train on Friday. I went to the gym on Saturday to do legs, calves, abs and tread mill. Over the weekend, I practiced my individual posing routine and posing rounds.
Weight: 148.4 pounds (67.45 kgs.) - Target Weight 150.0 pounds (68.18 kgs.)
With less than two weeks to go, I have gone below my desired contest weight. I will carb load when the time comes, to fill my muscle bellies and bring myself on stage at 150.0 pounds.
Today my training partner and I had a good chest and triceps workout.
Incline Dumb Bell Press - 3 x 8 - 55 pound dumb bells Dips 3 x 8
Flat Bench Dumb Bell Press - 3 x 8 - 65 pound dumb bells Dips 3 x 8
Decline Bench Dumb Bell Press - 3 x 8 - 60 pound dumb bells Dips 3 x 8
Pec Deck - 3 x 8 - 150 pounds Dips 3 x 8
Triceps Skull Crushers - 3 x 8 - 60 pound bar bell Dips 3 x 8
Triceps Cable Push Downs - 3 x 8 - 65 pounds Dips 3 x 8
Machine Crunches - 2 x 25 - 75 pounds
Tread Mill - 20 minutes at an elevated, moderate speed
We enjoyed this training session
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Post by oldnavy on Aug 7, 2007 9:27:58 GMT -5
Tuesday, August 7, 2007, 11 Days Until My Last Amateur Contest
Weight: 149.4 pounds (67.91 kgs.) Target Weight: 150.0 pounds (68.18 kgs.)
After a re feed day of 228 grams of protein and 200 grams of carbs, I added back a pound of weight from Sunday, a low carbs diet day. This morning I looked hard, lean, vascular and full. It's coming together nicely.
Legs and Calves Training
Seated Leg Presses - 3 x 8 - 270 pounds plus the weight of the sled
Smith Machine Lunges - 3 x 16 - 160 pounds
Cable Hamstring Stretches - 3 x 8 - 100 pounds
Rumanian Dead Lifts - 3 x 8 - 150 pounds
Extensions - 3 x 8 - 150 pounds
Leg Curls - 3 x 8 - 125 pounds
Seated Calve Raises 3 x 25 - 150 pounds
Standing Calve Raises 3 x 25 - body weight
This was my last legs workout before my competition. I will do quads and ham flexes and stretches throughout next week, but no weight lifting.
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Post by oldnavy on Aug 8, 2007 10:49:57 GMT -5
Wednesday, August 8, 2007, 10 Days Until My Next Contest.
Weight: 148.0 pounds Target Weight: 150.0
I have gone below my contest target weight in order to bring myself up to the desired weight with a Saturday morning carb load. Doing it this way will help fill out my muscle bellies and I will show hard and lean on stage at prejudging. That's the plan, in any event.
Today was dedicated to body weight exercises and cardio.
Weighted Pull Ups - 5 x 10 with a 10 pound dumb bell held between the feet. We did wide, narrow and hammer grip sets.
Hanging Leg Lifts - 4 x 25. We did extended leg curl ups and side curls in each set.
Slant Board Crunches - 2 x 25. We did these with a 6 pound ball which was thrown back and forth as we did each rep.
Machine Crunches - 2 x 25 - 70 pounds
Tread Mill - 20 minutes of 10 degree elevated at 4.0 mph speed.
We enjoyed the break from weight training, but we still were beat after this session.
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Post by oldnavy on Aug 9, 2007 9:28:14 GMT -5
Thursday, August 9, 2007, 8 Days Until My Weigh-In.
Weight: 147.4 pounds Target: 150.0 pounds
Today I had my final 8 x 8 workout. Tomorrow, my training partner will do legs and calves, while I practice pose and do abs and cardio. I don't do any heavy legs work a week before a contest. On Monday, we will begin a week of circuit training, using light weights and lots of reps to "pump up" and harden before my contest on Saturday. I will also increase my posing practice and cardio. My training partner will go along for the ride.
Shoulders, Back and Biceps Training
Smith Machine Military Press - 3 x 8 - 100 pounds Push Ups - 3 x 8
Smith Machine Shoulder Raises - 3 x 8 - 100 pounds Push Ups - 3 x 8
Dumb Bell Shrugs - 3 x 16 - 60 pound dumb bells Push Ups - 3 x 8
Hammer Strength Iso-Lateral Rows - 3 x 8 - 200 pounds Push Ups - 3 x 8
Dumb Bell Curls - 3 x 8 - 25 pounds (standing and incline) Push Ups - 3 x 8
Bar Bell Curls (I Go, You Go) - 10 x 5 - 50 pounds (10 sets of 5 reps, back and forth) Push Ups - 1 x 10
Pull Up Curls - 3 x 8 - Palms facing towards you for the curl Push Ups - 3 x 8
Tread Mill - 20 minutes of flat, moderate speed (3.5)
Great Workout.
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Post by oldnavy on Aug 10, 2007 14:22:29 GMT -5
Friday, August 10, One Week Until My Weigh In
Weight: 147.4 pounds Target 150.0 pounds
As this is my high carbs day, after three low carb days, I should see a slight weight gain tomorrow and look a little harder and leaner. My plan is to come up to my contest weight, instead of dropping down to the weight, as I usually do.
A business commitment kept me from the gym this morning. I will go on Saturday to do a light workout, some cardio and posing practice.
I'm feeling pretty good about my contest next week. I may just come in the best I ever have as I compete in my final amateur show, the 2007 NPC Alabama State Championship in Birmingham on August 18th.
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Post by Tim Wescott on Aug 10, 2007 17:07:41 GMT -5
Stat focused Scott.........I like your stragety.
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Post by oldnavy on Aug 10, 2007 19:06:18 GMT -5
Stat focused Scott.........I like your stragety. I have blinders on....my goal is in sight...thanks for the encouragement.
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Post by oldnavy on Aug 11, 2007 12:28:01 GMT -5
Saturday, August 11, 2007, One Week Until The 2007 NPC Alabama State Championships
I met one of my Distance Personal Training clients at the gym this morning and we did an hour of upper body circuit training, which I need to do for my contest prep next week. We did two full circuits of light weight, heavy rep exercises. I enjoyed the break from heavy lifting. I will practice my posing later today and tomorrow, a Figure competitor and her Bodybuilder husband are coming to my home to work on their posing for the NPC show on Saturday. It will be the second contest for Matthew, who is a young middleweight. We will do a few instructional rounds and then video tape a practice round so we can review the video together after the session.
I am feeling pretty good as I begin a series of low carb days. My water is up and I am hungry, in a good way. I'm hungry to do well at this show.
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Post by RUBICON19 on Aug 11, 2007 12:41:43 GMT -5
Nice detail here. Are you at your weight yet? Better to be lower than higher I suppose
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Post by oldnavy on Aug 11, 2007 21:30:45 GMT -5
Nice detail here. Are you at your weight yet? Better to be lower than higher I suppose Going into a low carb series, I am at 151.0 tonight. I was 149.0 this morning. I need to be no higher than 154.25 at check-in on Friday, which is the NPC Open Lightweight maximum. I will probably compete at around 152-153.
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Post by oldnavy on Aug 13, 2007 9:39:13 GMT -5
Monday, August 13, 2007, Five Days Until My Next Contest Weight: 147.0 pounds Target: 150.0 pounds I am on the second day of a four-day low-carb cycle. My protein is high and my water is high. I continue salting each meal, but will cut that soon. On Thursday and Friday, I will do two high carb days and add a creatine load. I'm feeling great and am looking lean and hard. I'm confident it's all going to come together nicely for prejudging on Saturday. Today my training partner and I did circuit training. We worked several machines with sets of 20-25 reps with moderate weight. After, I did 20 minutes of moderate speed, level tread mill. Tonight I will go through three practice posing rounds - I am competing in three classes at this show. Here is a shot taken Saturday, one week out.
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Post by chanman83 on Aug 13, 2007 11:53:02 GMT -5
hey scott you look great! I saw neal this past weekend and he's as always in shape!
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Post by oldnavy on Aug 13, 2007 14:19:06 GMT -5
hey scott you look great! I saw neal this past weekend and he's as always in shape! Yep, Neal Grossman and I have a date to meet on stage. We are competing in the 2007 NGA Pro Am Men's Master Pro 50+ Class on September 8th in Atlanta. He and I are friends and we both look forward to spending some time together after prejudging and after the evening show. On stage, we are taking dead aim at each other. He is formidable. This giant of 121 pounds regularly wins Open Bantam Weight titles and Masters titles at the same show. My warm up show for Neal is this Saturday at the NPC Alabama State. His warm up show for me is a USBF Masters Pro Show in New Jersey the next week. We are both bringing our "A" game to Atlanta in four weeks.
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Post by RUBICON19 on Aug 13, 2007 14:21:13 GMT -5
Nice detail here. Are you at your weight yet? Better to be lower than higher I suppose Going into a low carb series, I am at 151.0 tonight. I was 149.0 this morning. I need to be no higher than 154.25 at check-in on Friday, which is the NPC Open Lightweight maximum. I will probably compete at around 152-153. Nice!! Looking TIGHT in that pic!! Thumbs up
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Post by EBA84 on Aug 13, 2007 14:55:02 GMT -5
Where did those abs come from.lol
Looking good. You are doing great. Just keep on track.
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Post by oldnavy on Aug 13, 2007 15:21:56 GMT -5
Where did those abs come from.lol Looking good. You are doing great. Just keep on track. Ha, ha, ha. I call my abs, "Eric's," 'cause that's who I got 'em from. LOL
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