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Post by oldnavy on May 26, 2008 17:21:12 GMT -5
Monday, May 26, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.8 pounds
My training partner and I skipped the Legs Blast workout we usually complete on Mondays and instead did a regular workout.
Dead Lifts 1 x 8 - 185 pounds 1 x 8 - 195 pounds 1 x 8 - 215 pounds
Machine Leg Extensions 1 x 8 - 100 pounds 1 x 8 - 140 pounds 1 x 8 - 175 pounds
Hamstring Curls 1 x 8 - 100 pounds 1 x 8 - 110 pounds 1 x 8 - 120 pounds
Machine Calf Raises 3 x 25 - 200 pounds
Tread Mill 20 minutes
We started at 7 AM and finished by 8:15 AM. We trained at my YMCA and then I had three clients to train before the Y closed early for Memorial Day. My wife and I went to the movies at 1 PM and saw the new Indiana Jones film. Fun. Back to regular training tomorrow.
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Post by oldnavy on May 27, 2008 15:06:57 GMT -5
Tuesday, May 27, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.2 pounds
Today my training partner and I worked in the weight room with dumb bells for chest and did some machine triceps exercises.
Flat Bench Dumb Bell Press 1 x 8 - 55 pound dumb bells 1 x 8 - 60 pound dumb bells 1 x 8 - 70 pound dumb bells
Incline Bench Dumb Bell Press 1 x 8 - 40 pound dumb bells 1 x 8 - 50 pound dumb bells 1 x 8 - 55 pound dumb bells
Decline Bench Dumb Bell Press 1 x 8 - 50 pound dumb bells 1 x 8 - 55 pound dumb bells 1 x 8 - 60 pound dumb bells
Dumb Bell Fly's 1 x 8 - 40 pound dumb bells - Flat Bench 1 x 8 - 40 pound dumb bells - Incline Bench 1 x 8 - 50 pound dumb bells - Decline Bench
Triceps Rope Pull Downs 1 x 8 - 70 pounds 1 x 8 - 75 pounds 1 x 8 - 90 pounds
Triceps Push Downs 1 x 8 - 80 pounds 1 x 8 - 90 pounds 1 x 8 - 100 pounds
Tread Mill 1 x 30 minutes AM 1 x 30 minutes PM
I'm looking forward to the start of my contest season in just a few short weeks. I believe I will hit the stage on June 14th in Toronto in the best shape of my life. This has been a good contest prep for me. I will only lose if someone better comes along and not because I wasn't 100 percent prepared.
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Post by Tim Wescott on May 27, 2008 16:11:19 GMT -5
Scott,you look great and you`re a big inspiration for me. You`re gonna` kick ass this year !
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Post by oldnavy on May 27, 2008 19:23:31 GMT -5
Scott,you look great and you`re a big inspiration for me. You`re gonna` kick ass this year ! Thanks, Tim. I'm doing everything I can to bring my self to the best contest shape of my life for the next two shows.
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Post by Roger on May 27, 2008 19:26:14 GMT -5
Bring it home Scott
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Post by oldnavy on May 28, 2008 14:21:16 GMT -5
Wednesday, May 28, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.0 pounds
Today my training partner and I had a bodyweight training session.
Unassisted Pull Ups 10 x 10 - 100 reps - hammer, narrow, wide and biceps grip.
Hanging Leg Lifts 4 x 25 - 100 reps
Push Ups 4 x 25 - 100 reps
Bensen Ball Crunches (the little crunch ball sold on TV) 4 x 25 - 100 reps
Skip Rope 100 reps
Tread Mill 30 minutes AM 30 minutes PM
500 reps without touching a weight. Nice.
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Post by Tim Wescott on May 29, 2008 19:44:52 GMT -5
NICE !!! #arockon6ha#
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Post by oldnavy on May 29, 2008 20:25:28 GMT -5
Thursday, May 29, 2008, 2 Weeks until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 3 Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.0 pounds - 7.2% body fat
Birmingham Steel Legs Blast Furnace-Sixteenth Segment (16 of 16)
We completed this excellent Legs program and will do this program again later in the year. Good Results!
Leg Press (Weight is net, adjusted for the sled and angle of press) 1 x 340 reps - 110 pounds net (8.00 without rest). My 6 foot, 6 inches tall, 255 pounds training partner did 351 reps with 120 pounds.. Extensions 2 x 30 - 110 pounds
Hamstring Curls 3 x 10 - 110 pounds, then, each set to failure (3 x 20)
Machine 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
Abdominals 4 x 25 Elevated Feet Crunches
Treadmill 30 minutes of moderate speed AM 30 minutes of moderate speed PM With my guest posing appearance in one week and my first contest of the year in two weeks, this is the last heavy legs workout I'll do until June 16th. Then, I have two more weeks before my next show on June 28, so I will only do one week of heavy legs.
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Post by fit on May 30, 2008 6:32:56 GMT -5
Holy moly that's volume!
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Post by Tim Wescott on May 30, 2008 11:45:45 GMT -5
CRAZY LEG PRESS REPS!!!!
WOW!
Good luck walking tomorrow Scott!
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Post by fit on May 30, 2008 11:59:52 GMT -5
Seriously- how long does it take to complete that many leg reps?!?
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Post by oldnavy on May 30, 2008 17:48:44 GMT -5
Seriously- how long does it take to complete that many leg reps?!? Eight Minutes. We started session one for two minutes and added 20-seconds each session until we completed session 16, which was for eight minutes without rest.
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Post by oldnavy on May 30, 2008 17:50:34 GMT -5
Friday, May 30, 2008, One Week until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and Two Weeks until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada. Weight: 142.0 pounds - 7.2% body fat Today my training partner and I had a good shoulders, back and biceps workout. We did two hard, three-sets of eight reps exercises, including machine shoulder press, machine press downs, seated rows, standing rows, shoulder rotation and biceps curls. We then worked on my training partner's form routine for his Senior Brown Belt test tomorrow in Karate and shot some one week out photos of me in the locker room. I'm very close to being contest ready.
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Post by Intensity on May 31, 2008 9:13:02 GMT -5
#bowdown3ht#
ALMOST READY TO BATTLE SCOTT!!!!
Will you stay at the Toronto intercontinental? I'll be there on Thursday Scott, hope to see you there!
Superb physique!
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Post by oldnavy on May 31, 2008 16:16:20 GMT -5
I'll see you there, Warrior. Can't wait. I'm very pumped about this show.
Scott
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Post by oldnavy on Jun 3, 2008 20:13:34 GMT -5
Tuesday, June 3, 2008, Four Days until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 11 Days until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.0 pounds Today my training partner and I did a Upper Body Composition workout.
Incline Dumb Bell Flies 1 x 8 - 30 pounds 1 x 8 - 35 pounds
Machine Chest Press 1 x 8 - 150 pounds 1 x 8 - 170 pounds
Arnold's 1 x 8 - 30 pound dumb bells 1 x 8 - 35 pound dumb bells
Cable Shoulder Raise 1 x 8 - 100 pounds 1 x 8 - 120 pounds
Biceps Hammers to Curls 1 x 8 - 25 pound dumb bells 1 x 8 - 30 pound dumb bells
Biceps Work the Rack 1 x 10 - 25 pound dumb bells 1 x 10 - 20 pound dumb bells 1 x 10 - 15 pound dumb bells 1 x 10 - 10 pound dumb bells (Each Arm - No rest between sets)
Tread Mill 30 minutes AM 30 minutes PM
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Post by oldnavy on Jun 4, 2008 20:52:15 GMT -5
Wednesday, June 4, 2008, three days until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 10 days until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 142.0 pounds
Today my training partner and I had a bodyweight training session.
Unassisted Pull Ups 10 x 10 - 100 reps - hammer, narrow, wide and biceps grip.
Dips 10 x 10
Hanging Leg Lifts 4 x 25 - 100 reps
Push Ups 4 x 25 - 100 reps
Crunches 4 x 25 - 100 reps
Tread Mill 30 minutes AM 30 minutes PM
I had my first professional spray tan applied for my Guest Posing appearance this weekend. I'll have a second coat applied tonight and my final spray applied on Thursday night. I should be dark enough to not need a coat of Dream Tan II for the show.
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Post by oldnavy on Jun 5, 2008 20:59:20 GMT -5
Thursday, June 5, 2008, two days until My Guest Poser Appearance at the 2008 N.G.A. Carolina Night of Champions, Greensboro, NC and 9 days until the 2008 FAME World Championships and Pro Show Down, Toronto, Canada.
Weight: 141.0 pounds - 7% Body Fat (131 pounds of lean mass and 10 pounds of fat)
Today I trained my training partner. He did a good barbell chest workout. No training for cardio for me today or tomorrow as I travel to Greensboro, NC from Birmingham, AL to judge and Guest Pose at the 2008 NGA Carolina Night of Champions Bodybuilding and Figure Championships. After the show, I will not 'celebrate' in the usual way, but instead get right back on to my contest prep for the 2008 FAME World Championships in one week.
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Post by Roger on Jun 6, 2008 13:51:27 GMT -5
Going strong and looking great Scott
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Post by oldnavy on Jun 7, 2008 7:24:36 GMT -5
Friday, June 6, 2008 - NGA Carolina Night of Champions, Greensboro, NC
I left Birmingham, Alabama at 7 AM this morning and after a stop in Atlanta, arrived in Greensboro, North Carolina at noon. The show's promoter, Marty Lotito, NGA Chairman for North Carolina, South Carolina and Tennessee, met me at the airport and drove me to our host hotel, the Marriott in town. The 2008 NGA Carolina Night of Champions is the first-ever drug free bodybuilding show in the state. Marty and his co-promoter, John Dabbs have done a great job with the set up. At check in, the athletes receive a cool "goodie bag" with a t-shirt, hat, shaker bottle, and a good supply of supplements. Nice. For a new show, they got some good sponsors, including GNC, Family Fitness and Scivation. All of the athletes take a polygraph to attest to being drug-free for seven years. The venue is the old Carolina Theatre an art deco landmark in the city. There is also a free-post party at a local club, Natty Greens, a few blocks away. I am looking forward to judging at this show and guest posing tomorrow evening.
My training partner, Michael Jackson, received his Senior Brown Belt in Karate last evening. Congratulations, Warrior. Now, go get your red and then your black belt.
I'm one week out from my next Pro Show, the 2008 FAME World Championships in Toronto. I will be ready to Rock and Roll on June 14th.
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