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Post by oldnavy on Aug 20, 2007 20:25:30 GMT -5
Great job Scott, your skin tone and and conditioning are phenomenal! You are an inspiration to Masters Bodybuilders like myself! Thanks, MrKy03. By the way, I'm sure you have competed in the NPC Northern Kentucky, right? I entered that contest in 2005 & 2006. The reason I didn't go again this year was because they didn't allow crossovers due to the large numbers of competitors. I enjoyed the two times I did Sandy and Roger's show.
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Post by RUBICON19 on Aug 20, 2007 20:52:49 GMT -5
Looking great Scott! As Joel mentioned, your color looks AWSOME
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Post by oldnavy on Aug 21, 2007 9:33:32 GMT -5
Thanks, Warrior. Good luck in your next battle.
Tuesday, August 21, 2007, 18 Days Until the 2007 NGA 8th Annual Pro Am World Cup, Atlanta
Weight: 150 pounds. (Weight is not an issue in Pro Masters competitions)
We continued the Widow-Maker Power Workout today and it almost made my wife a Widow.
Widow-Maker Power Workout
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.
Day Two - Legs and Calves
Leg Press 6 x 6 - 300 pounds 1 x 40 - 200 pounds
Smith Machine Squats 6 x 6 - 250 pound 1 x 30 - 150 pounds
Leg Curls 5 x 8 - 110 pounds
Leg Extensions 4 x 10 - 150 pounds
Seated Calf Extensions 3 x 25 - 150 pounds
Standing Calf Raises 3 x 25 - Body Weight
After this session, we limped to the locker room
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Post by mrky03 on Aug 21, 2007 20:34:20 GMT -5
Great job Scott, your skin tone and and conditioning are phenomenal! You are an inspiration to Masters Bodybuilders like myself! Thanks, MrKy03. By the way, I'm sure you have competed in the NPC Northern Kentucky, right? I entered that contest in 2005 & 2006. The reason I didn't go again this year was because they didn't allow crossovers due to the large numbers of competitors. I enjoyed the two times I did Sandy and Roger's show. Yes I have Scott, I won the light heavy wt. div. in 1999. Roger and Sandy are old friends of mine, we go wayyy back. In fact Roger competed in the first show that I ever entered, and won!
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Post by oldnavy on Aug 21, 2007 21:16:28 GMT -5
Thanks, MrKy03. By the way, I'm sure you have competed in the NPC Northern Kentucky, right? I entered that contest in 2005 & 2006. The reason I didn't go again this year was because they didn't allow crossovers due to the large numbers of competitors. I enjoyed the two times I did Sandy and Roger's show. Yes I have Scott, I won the light heavy wt. div. in 1999. Roger and Sandy are old friends of mine, we go wayyy back. In fact Roger competed in the first show that I ever entered, and won! Cool. I am a Beverly International distributor. I provide lots of Beverly Supplements to my Distance Personal Training Clients.
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Post by oldnavy on Aug 22, 2007 9:17:05 GMT -5
Wednesday, August 22, 2007 - 17 Days Until the 2007 NGA Pro Am World Cup in Atlanta
Weight: 149.0 pounds
Today was a non-weight training day in the Widow Maker Power Workout. We did 50's.
Machine Lats Pull Downs - 5 x 10 - 100 pounds, supersetted with Pull Ups - 5 x 10 - Wide grip, medium grip, narrow grip, reverse grip
Dips - 5 x 10 - Body weight, in combination with Push Ups 5 x 10 - feet on the bench, hands on the floor
Hanging Leg Lifts - 2 x 25 in combination with Slant Board Crunches 1 x 50
This was a Fun workout.
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Post by oldnavy on Aug 23, 2007 10:13:14 GMT -5
Thursday, August 23, 2007 - 16 Days Until the 2007 NGA Pro Am World Cup in Atlanta
Weight: 148.0
We continued Widow-Maker Power Workout training today.
Widow-Maker Power Workout
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.
Day Three - Back & Biceps
Reverse Grip Barbell Row 6 x 6 - 135 pounds 1 x 20 - 105 pounds
Medium Grip Pull Down 6 x 6 - 150 pounds 1 x 20 - 100 pounds
Dead Lifts 6 x 6 - 155 pounds 1 x 30 - 135 pounds
Barbell Curls 4 x 8 - 80 pounds
Preacher Curls 4 x 10 - 60 pounds
Whoa. It was tough to catch our breath during this session. I was going to do cardio, but instead, I went to the locker room.
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Post by oldnavy on Aug 24, 2007 9:29:36 GMT -5
Friday, August 24, 2007 - Two Weeks Until the 2007 NGA Pro Am World Cup in Atlanta
Weight: 149.6 (After a Re-feed Day)
We continued Widow-Maker Power Workout training today.
Widow-Maker Power Workout
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. The rest is 60-seconds between sets with a 20-30 seconds stretch or pose of the muscles you are working between sets.
Day 4 - Legs and Calves
Smith Machine Lunges 6 x 12 - 150 pounds 1 x 40 - 135 pounds
Seated Leg Curls 6 x 6 - 115 pounds
Smith Machine Wide Stance Squats (Feet wide apart, toes pointed out) 6 x 6 - 225 pounds 1 x 50 - 150 pounds
Dumb Bell Stiff Leg Dead Lifts 6 x 6 - 50 pound dumb bells
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 x 12 - Body weight
Donkey Press Seated Calve Raises 3 x 25 - 270 pounds + the weight of the sled
Standing Calf Raises 3 x 25 - Body weight
Slant Board Crunches 1 x 50 - Slow, with a squeeze/hold at the top of each rep
This was a nice way to end the week, tired and sore.
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Post by Tim Wescott on Aug 24, 2007 15:31:05 GMT -5
Great intensity Scott! #bowdown3ht#
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Post by oldnavy on Aug 25, 2007 7:54:26 GMT -5
Thanks, Tim. That's the only way I know how to train. ;D
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Post by mrky03 on Aug 25, 2007 17:26:37 GMT -5
Scott, you remain an inspiration! Keep up the amazing work, we just keep pushing the age barrior back further and further!
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Post by oldnavy on Aug 25, 2007 18:24:13 GMT -5
Thanks, Mr. Kentucky.
After 21 shows, including one pro show already under my belt, I am all keyed up for my show in two weeks:
2007 NGA Pro Am World Cup, Atlanta, Georgia, September 8th.
I know one of the reasons is that it was at the amateur portion of this show last year that I won my first Master Pro card.
Another reason is that I convinced the promoter, Carlos Jordan, to establish a Master Pro 50+ class in addition to the Master Pro 40+ class he already had, and I will be competing in the inaugural Master Pro 50+ event and I want to do well.
I am keying on the next two weeks and I am going to stop heavy lifting and focus on high reps, moderate weights circuit training with cardio at the end of each workout.
I want to come in hard, lean, cut and dry. My eyes are dead-aimed at the target.
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Post by oldnavy on Aug 27, 2007 9:00:44 GMT -5
Monday, August 27, 2007 - 12 Days Until the 2007 NGA Pro Am World Cup in Atlanta
Weight: 148.2
Today my training partner and I put the Widow Maker Power Training workout plan on the shelf for a few weeks and began circuit training for my benefit. I am looking to burn fat, harden and cut for my contest in less than two weeks. We did two circuits of 20 rep exercises, working the full body. At the end of the hour, my heart was pounding and I was beat. I felt great. Yesterday (Sunday) I went to the gym for a cardio and abs session. I am focused and determined to come in at my best in my first Master Pro competition.
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Post by RUBICON19 on Aug 27, 2007 12:39:53 GMT -5
;DAnother one in 2 weeks? YOU ANIMAL!!!
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Post by oldnavy on Aug 27, 2007 14:59:48 GMT -5
LOL...Yeah...after the next one in two weeks...I will rest for about two weeks and then prep for my final show of the year, the 2007 FAME North American National Master Pro Championships in Miami on November 3rd....then...I'll take six months off to grow some new muscles. LOL
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Post by RUBICON19 on Aug 27, 2007 15:40:53 GMT -5
LOL...Yeah...after the next one in two weeks...I will rest for about two weeks and then prep for my final show of the year, the 2007 FAME North American National Master Pro Championships in Miami on November 3rd....then...I'll take six months off to grow some new muscles. LOL Nice! Sounds like a plan! Where is the show in Miami?
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Post by oldnavy on Aug 27, 2007 19:20:24 GMT -5
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Post by oldnavy on Aug 28, 2007 9:10:01 GMT -5
Tuesday, August 28, 2007 - 11 Days until the 2007 NGA Pro Am World Cup, Atlanta
The best plan sometimes turns foul. Yesterday, my wife had to take her car to the shop for repairs and on the way home last evening, I lost a brake hose and had to limp to a different shop to have my truck fixed. That left us with one car, so I had to skip the gym this morning and drive my wife to work and then head to the office myself.
I will consider this my light day and will workout four days in a row, including Saturday to make up the lost training session.
Here is the circuit training I am doing as I prepare for my next contest in under two weeks.
The PHA workout
This training plan was provided to me by my conditioning coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts.
CIRCUIT A
A1. Bench press 8 reps A2. Hack Squat 20 reps A3. Cable Row 12 reps A4. Leg Curl 10 reps A5. Knee raise 25 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
CIRCUIT B
B1. Push press 10 reps B2. Lunge 15 reps B3. Close grip chin 6 reps B4. Dead lift 20 reps B5. Incline sit up 25 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
CIRCUIT C
C1. Dumbbell curl 8 reps C2. Calve raise 20 reps C3. Triceps extension 12 reps C4. Crunch on exercise ball 25 reps C5. Upright row 15 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
CIRCUIT D
D1. Bent over row 10 reps D2. Hyperextension 15 reps D3. Dips 6 reps D4. Smith Squat 20 reps D5. Abs roller 25 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
Change movements if you need to or want to, and add one cycle each workout until you are at five each. You can do this circuit training up to four-times a week.
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Post by TNA on Aug 28, 2007 9:19:37 GMT -5
Awesome workouts Scott! You are truly an inspiration to us!!
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Post by oldnavy on Aug 28, 2007 9:24:44 GMT -5
Awesome workouts Scott! You are truly an inspiration to us!! Thanks for the props. I don't want to be an inspiration, I just want to be a member in good standing of our Fraturnity of the Iron Game Players.
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