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Post by oldnavy on Apr 17, 2008 19:37:56 GMT -5
Thursday, April 17, 2008, 8 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 9 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 145.6
Birmingham Steel Legs Blast Furnace -Fourth Segment (4 of 16)
We decided to begin another round of intense Leg work as I prepare for my first contest of the year in 8 weeks. For the next seven weeks, we will continue a version of the Hungarian Oak Legs Blast by incorporating the Leg Press instead of Bar Bell Squats. Every thing else in the plan stays the same.
We figure with the weight of the Leg Press sled (about 80 pounds) and the plates, with the angle we are sitting, we are lifting 60% of the total weight we have recorded and will use that calculation to figure our total lifts
Leg Press 1 x 110 reps - 110 pounds (3:20 without rest). On Monday we will add :20 to the time.
Extensions 2 x 30 - 110 pounds
Hamstring Curls 3 x 10 - 110 pounds, then, each set to failure (3 x 15)
Donkey Press Machine Seated Calf Raises 3 x 25 - 230 pounds
Standing Calf Raises 3 x 25 - Body Weight
Adduction 3 x 15 - 250
Abduction 3 x 15 - 250
Abdominals 2 x 25 Crunches 1 x 25 Leg lifts 1 x 25 Unassisted sit ups
Treadmill 30 minutes of moderate speed work
I'm traveling to Cape Cod, Mass tomorrow to judge the OCB Spirit of America show in Hyannis on Saturday. I competed in this show in 2006 and won my age class and I judged the contest last year.
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Post by Roger on Apr 18, 2008 18:48:08 GMT -5
Pulling the weight down nicely Scott
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Post by oldnavy on Apr 20, 2008 16:38:15 GMT -5
Friday, Saturday and Sunday, April 18, 19 and 20, Singing and Judging at the 2008 OCB Spirit of America, Mashpee (Cape Cod), Massachusetts.On Friday morning, I met my training partner at the gym for our 6:30-8 AM workout. We did some shoulders, back, biceps and abdominals training. After our workout, I drove directly to the Birmingham, Alabama airport for the flight to Atlanta and Providence, Rhode Island. I picked up my Ford Mustang rental for the drive to Cape Cod and Mashpee, where Sean and Deb Sullivan’s OCB Spirit of America Bodybuilding and Figure Super Pro Qualifier competition was to be held the next day. I competed in this show in 2006 and won my age class. That’s where I met Sean for the first time. We had been keeping a running email connection for several months and I looked forward to finally meeting this excellent bodybuilder, promoter and cop. We became fast friends and even share the same birthday, April 28. Sean will be 43 and I will be 65. He could be my son. He calls me Pops. Ha. In 2007 Sean invited me to judge the SOA. He invited me back this year and I gladly accepted. Both last year and this year, I was Deb and Sean’s house guest. It’s much better than the host hotel. I can raid the refrigerator and drink all his protein shakes. I arrived at the Cape Cod Nutrition Corner in Hyannis, where the registration and polygraph testing took place. The store is owned by James Carron, a promoter, pro competitor and great guy. I love his store. It’s better than any GNC I have ever visited and his prices are very good. I spent about $100 on supplements I can’t find in Birmingham. Here is James’ web site: www.capecodnutritian.com. More than 90 outstanding men and women athletes showed up for registration and drug testing. It was to be a height class contest with several competitors in each class. We ended the evening’s registration as scheduled at 7 PM and returned to the house for dinner. Early next morning we loaded the trophies and athlete’s goodie bags and drove to the venue at Mashpee High School. The school has a great auditorium with excellent lighting and a very good sound system. The Athlete’s Meeting began at 10 AM and a little after 11, the first competitors walked on to the stage. From the Teens, Masters, Figure, Fitness and Open class came 96 outstanding competitors. This was an IFPA Bodybuilding and Figure Pro Qualifier and a National Qualifier for Ms. Fitness USA. Everyone brought their “A” game to the stage. Prejudging lasted until 4:30 and the judges barely had time to take a break, change into Evening Show attire and return to the venue for the 5:30 PM start. Sean asked me to sing our National Anthem a cappella to start the show and I offered my baritone version to an appreciative audience. The show ran very well. We were finished by 10 PM and then met at a local Pizzeria for the after party. Several new IFPA Pros showed up to enjoy their post-contest “snack.” As a former competitor in the Spirit of America and judging for the second year in a row, I have to say Sean and Deb know how to run a competition. Nice work, Guys After hitting the pillow at midnight, I woke up at 6, left the house at 7 for my 90-minute drive from the Cape to Providence to catch my flight home. I arrived back in Birmingham in the early afternoon and spent the rest of the day working on the story Sean asked me to write about the show for BodyBuildig.com.
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Post by oldnavy on Apr 21, 2008 13:15:32 GMT -5
Monday, April 21, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 148.0 I lost a bit of control over my contest diet this weekend when I flew from Birmingham to Cape Cod to judge a bodybuilding contest. There was no way I could maintain my strict diet during prejudging and the evening show, the after party and traveling to and from the airports. I am on it today and am confident I will quickly get back on track.
Birmingham Steel Legs Blast Furnace-Fifth Segment (5 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press) 1 x 125 reps - 110 pounds (3:40 without rest). On Thursday we will add :20 to the time.
Extensions 2 x 30 - 110 pounds
Hamstring Curls 3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Calf Raises 3 x 25 - 200 pounds
Standing Calf Raises 3 x 25 - Body Weight
Adduction 3 x 15 - 250
Abduction 3 x 15 - 250
Abdominal's 2 x 25 Crunches 1 x 25 Leg lifts 1 x 50 Unassisted sit ups
Treadmill 30 minutes of moderate speed work
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Post by masterschamp on Apr 22, 2008 9:46:42 GMT -5
Scott, As focused and dedicated as you are, a little diet "glitch" doesn't mean a thing!
Keith
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Post by oldnavy on Apr 22, 2008 14:25:53 GMT -5
Scott, As focused and dedicated as you are, a little diet "glitch" doesn't mean a thing! Keith Thanks, Keith. Yep, I'm already down to 146.6 from yesterday's 148.0. I'm back on track. Scott
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Post by oldnavy on Apr 22, 2008 14:26:35 GMT -5
Tuesday, April 22, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.6 pounds-back on track with my contest prep diet.
Today my training partner and I started a new Body Comp workout plan that will take me to my contest in eight weeks. It's designed for upper and lower body work in each session, lifting heavy weights with little rest between sets.
We did dead lifts, lunges, lats pull downs, seated rows, dumb bell curls, incline dumb bell bench press and a few other fun exercises. We finished with 20 minutes of cardio and left the gym floor feeling pretty well drained.
I have added boxing (gloves against pads) to my Personal Training regimen for my clients at the YMCA. My clients love the change. Some of them have never strapped on a pair of boxing gloves. Boxing is a great aerobic exercise.
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Post by oldnavy on Apr 23, 2008 13:21:44 GMT -5
Wednesday, April 23, 2008 - 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 145.2 pounds-back on track with my contest prep diet.
Today we did a non-weight training body weight workout. We completed 500 reps in one hour.
Unassisted Pull Ups 10 x 10 - 100 reps
Unassisted Sit Ups 4 x 25 - 100 reps
Hanging Leg Lifts 5 x 20 - 100 reps
Push Ups 10 x 10 - 100 reps
Dips 10 x 10 - 100 reps
25 minutes of tread mill in the morning and another 35 minutes in the afternoon.
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Post by mrky03 on Apr 23, 2008 18:01:56 GMT -5
Scott, your training and intensity never cease to amaze! Keep up the good fight!
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Post by oldnavy on Apr 24, 2008 14:26:53 GMT -5
Scott, your training and intensity never cease to amaze! Keep up the good fight! I probably need intervention. I love this stuff too much. ;D
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Post by oldnavy on Apr 24, 2008 14:27:56 GMT -5
Thursday, April 24, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.2
Birmingham Steel Legs Blast Furnace-Sixth Segment (6 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press) 1 x 130 reps - 110 pounds (4.00 without rest). On Monday we will add :28 to the time and go 4:28, to celebrate my 65th birthday on April 28.
Extensions 2 x 30 - 110 pounds
Hamstring Curls 3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Donkey Press Seated Calf Raises 3 x 25 - 230 pounds
Standing Calf Raises 3 x 25 - Body Weight
Adduction 3 x 15 - 250
Abduction 3 x 15 - 250
Abdominal's 2 x 25 Crunches 1 x 25 Leg lifts 1 x 50 Unassisted sit ups
Treadmill 30 minutes of moderate speed work
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Post by oldnavy on Apr 25, 2008 17:04:05 GMT -5
Friday, April 25, 2008, 7 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 8 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.4 Body Fat 9.0
Today we did several sets of shoulders and biceps, doing 8 reps per set and lifting as heavy as we could for each set.
We also did 30 minutes of tread mill and rowing.
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Post by Roger on Apr 26, 2008 14:37:20 GMT -5
Scott today I actually out weigh you by .4 LOL You are doing awesome
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Post by Tim Wescott on Apr 27, 2008 9:58:15 GMT -5
Great stuff Scott!!
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Post by oldnavy on Apr 28, 2008 10:52:40 GMT -5
Monday, April 28, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 NGA Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.0
Birmingham Steel Legs Blast Furnace-Seventh Segment (7 of 16)
Leg Press (Weight is net, adjusted for the sled and angle of press) 1 x 165 reps - 110 pounds (4:28 without rest). On Thursday we will add time and go 4:40.
Today is my 65th Birthday. For the past 15 years, I have had a goal to be in the best shape of my life on my Birthday. Today, I have once again achieved that goal. For the Legs Blast, I did 4:28 without rest and completed 165 reps to celebrate being 65 on 4/28.
Extensions 2 x 30 - 110 pounds
Hamstring Curls 3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Seated Calf Raises 3 x 25 - 210 pounds
Standing Calf Raises 3 x 25 - Body Weight
Adduction 3 x 15 - 250
Abduction 3 x 15 - 250
Abdominal's 2 x 25 Crunches 1 x 25 Leg lifts 1 x 50 Unassisted sit ups
Treadmill 30 minutes of moderate speed work
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Post by fit on Apr 28, 2008 11:22:17 GMT -5
Today is my 65th Birthday. For the past 15 years, I have had a goal to be in the best shape of my life on my Birthday. Today, I have once again achieved that goal. For the Legs Blast, I did 4:28 without rest and completed 165 reps to celebrate being 65 on 4/28. #smileycool2ks# #smileyapplause3ec# #trophycrownsmiley8hl#
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Post by Roger on Apr 28, 2008 19:36:04 GMT -5
Hope your Birthday was a great as your leg day
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Post by oldnavy on Apr 29, 2008 14:43:02 GMT -5
Thanks, Roger, it was.
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Post by oldnavy on Apr 29, 2008 14:43:39 GMT -5
Tuesday, April 29, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 146.8
I'm still carrying a little extra weight from two days of carbohydrate loading to test the current cutting diet I'm on.
Chest and Triceps Workout
Incline Bench Press 1 x 8 - 115 pounds 1 x 8 - 125 pounds
Decline Bench Press 1 x 8 - 135 pounds 1 x 8 - 155 pounds
Flat Bench Press 1 x 8 - 155 pounds 1 x 8 - 185 pounds
Flat Bench Dumb Bell Flies 1 x 8 - 35 pound dumb bells 1 x 8 - 40 pound dumb bells
Decline Triceps Extensions (Skull Crushers) 2 x 8 - 60 pound bar bell
Triceps Cable Push Downs 2 x 8 - 60 pounds
Tread Mill 30 minutes
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Post by oldnavy on Apr 30, 2008 16:44:56 GMT -5
Wednesday, April 30, 2008, 6 Weeks Until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 7 Weeks Until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada
Weight: 144.5
Today my training partner and I did a non-weight training slowmo (slow motion) day. Each rep of every exercise had a 5 second up and 5 second down pace. Fun stuff. Brutal.
Slowmo Pull Ups 3 x 10
Slomo Push Ups 3 x 10
Slomo Hanging Leg Raises 3 x 10
Slomo Slant Board Crunches 3 x 10
Skip Rope 3 x 100 regular speed skips
Tread Mill 30 minutes of moderate speed
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