Old Navy\'s 30-Day Training Journal: FAME N.A. Championships

Last edited by on Thu Oct 04, 2007 6:15 pm; edited 1 time in total

Monday, October 1, 2007 - Five Weeks Until My Final Pro Show of the Year

Weight: 152.2

I trained solo today as my partner is out of town on business. He will be back in the gym tomorrow morning. With five weeks to go before my next contest and as I begin a modest contest cutting diet, I am focusing on heavy lifting with fewer reps. I want to continue taxing my muscles as I close in on my competition date. I combined 10 dips with each set of every exercise, leaning slightly forward for chest work and dipping straight up and down for triceps work. Fun.

Hammer Strength
Iso-Lateral Wide Chest Press
4 x 200; 4 x 220; 4 x 240
Dips 3 x 10

Iso-Lateral Super Incline Press
4 x 150; 4 x 170; 4 x 190
Dips 3 x 10

Iso-Lateral Bench Press
3 x 180; 3 x 160; 3 x 160 (whew!)
Dips 3 x 10

Peck Fly Machine
8 x 175; 8 x 190; 8 x 190
Dips 3 x 10

Triceps Pushdown
8 x 70; 8 x 75; 8 x 75
Dips 3 x 10

Decline Barbell Skull Crushers
8 x 60; 8 x 60; 8 x 60
Dips 3 x 10

Doing 180 full dips added intensity to the workout.

Tuesday, October 2, 2007 - 32 Days Until My Final Pro Show of the Year

Weight: 151.4

Today, my training partner and I continued heavy lifting with Legs and Calves. We combined each set with an abs exercise.

Legs and Calves

Smith Machine Squats
6 x 225; 6 x 250; 6 x 300
Hanging Leg Lifts
3 x 10

Leg Extensions
6 x 205; 6 x 205; 6 x 225
Hanging Leg Lifts
3 x 10

Hamstring Curls
6 x 145; 6 x 150; 6 x 150
Slant Board Crunches
3 x 10

Hip Adductors
10 x 305; 10 x 305; 10 x 305 (maximum machine weight)
Seated Bench Leg Lifts
3 x 10

Hip Abductors
10 x 305; 10 x 305; 10 x 305 (maximum machine weight)
Ball Crunches
3 x 10

Calf Extensions
6 x 225; 6 x 225; 6 x 225
Mat Sit Ups - Free (no hooking of feet)
3 x 10

Standing Calf Raises
3 x 25
Flat Mat Crunches
3 x 10

We managed to do 210 crunches between legs and calves sets. Nice abs workout as a bonus.

Wednesday, October 3, 2007 - Training to Compete
2007 FAME US Nationals & North American Championships, Miami, Florida, November 3rd
Men's Master Pro 55+ Class

Weight: 149.2

Today was designated as a non-weight training day. We did other stuff.

Full Body Weight Pull Ups - 10 x 10 (100!) - wide, narrow, biceps and hammer grips.

Skip Rope - 200 fast skips.

HITT Cardio - After a warm up, we did ten 20-second splits with 40-seconds of rest between each split at 9.5 mph speed, then cooled down.

Mat stretches - nice finisher.

Thursday, October 4, 2007 - 30 Days Until My Final Pro Show of the Year

Weight: 150.4 (After a Re-Feed)

We continued our heavy-lifting sessions today for Back and Biceps. We also combined push ups after every set.

Lat Pull Down
3 x 4 - 170 pounds
Push Ups
3 x 10

Kneeling Bench Dumb Bell Pulls
3 x 8 - 70 pound dumb bell
Push Ups
3 x 10

Seated Cable Rows
3 x 6 - 180 pounds (this was very tough)
Push Ups
3 x 10

Standing Bent Over Plate Row
3 x 8 - 100 pounds
Push Ups
3 x 10

Biceps Lat Pull Down
3 x 8 - 140 pounds
Push Ups
3 x 10

Seated Biceps Cable Curls
3 x 10 - 60 pounds
Push Ups
3 x 10

Biceps Dumb Bell Curls (21's)
2 sets - 25 pound dumb bells
Push Ups
3 x 10

Fun workout. Lots of interesting sets.

Friday, October 5, 2007 - Four Weeks Until My Pro Show

Weight: 149.4 (holding nicely)

Today my training partner and I had a recovery day and focused on abs and cardio. Tomorrow (Saturday) we will meet in the gym at 9 AM for a chest and triceps workout.

Hanging Leg Lifts
4 x 25

Machine Crunches
4 x 25

Stationary Bike
15 minutes - Moderate speed

HITT Cardio
Five 20-second speed splits, with 40-seconds rest between each. 10 degrees elevation, 10 mph speed. Plus 20-minutes of elevated tread mill with a moderate speed.
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com

Saturday, October 6, 2007 - Four Weeks from Today - My Final Pro Show of the Year

Weight 150.0

While some good friends and fellow iron workers are competing today in Cape Cod, Pennsylvania, Atlanta and a few other places (it's a busy weekend for bodybuilding competitions), my training partner and I decided to hit the gym for an early morning workout.

Chest and Triceps

Incline Bench Dumb Bell Press
3 x 5 - 65 pounds
3 x 10 Dips

Flat Bench Dumb Bell Press
3 x 5 - 80 pounds
3 x 10 Dips

Decline Bench Dumb Bell Press
3 x 5 - 70 pounds
3 x 10 Dips

Flat Bench Cable Flies
3 x 5 - 25 pounds
3 x 10 Dips

Triceps Rope Pull Down
3 x 5 - 50 pounds
3 x 10 Dips

Triceps Biceps Pull Down
3 x 5 - 50 pounds
3 x 10 Dips

Great Pumps - Great Workout.
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com

Monday, October 8, 2007 - 26 Days Until My Final Pro Show of the Year

Weight: 152.0 (After a re-feed day)

Today, I began a slow carb-control contest cutting diet for my show on November 3rd. I plan to bring myself below my desired contest weight and then carb up and fill out for the competition, hopefully at around 150.0 pounds. That's the plan.

Legs and Calves

Donkey Leg Press
6 x 270; 6 x 300; 6 x 350

Hack Squat
6 x 270; 6 x 300; 6 x 350

Walking Lunges
2 x 25 lunges, carrying two 25-pound dumb bells

Leg Extensions
6 x 150; 6 x 160; 6 x 180

Seated Leg Curls
6 x 130; 6 x 140; 6 x 150

Donkey Leg Press Calve Raises
3 x 25 - 275 pounds

Standing Calve Raises
3 x 25 - body weight

We left the gym, walking like a Duck!
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com