A lot of reps there sir. You’ve got all of our good wishes.
[quote]Elaikases wrote:
A lot of reps there sir. You’ve got all of our good wishes.[/quote]
Thank you. I’m in the Zone and having a blast!
Monday, October 11, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
5 Days out my pre-contest weight today is: 143.6 pounds
I am in my final week of contest prep. I am very close to being as hard and lean as I have ever been for a show. This will be my 31st contest and 6th Pro Show. I really want to represent. I want to step onto the stage at 67 years-old looking better than I have ever looked. I’m in the zone to make it happen.
I thought I would share my final week contest prep diet and training regimen. It was prepared for me a few years ago by Sean Sullivan, an outstanding professional bodybuilder and trainer from Cape Cod, MA. This plan has worked well for me in the past and will bring me in hard and lean on Saturday.
Contest Week Diet For â??Old Navyâ??
Saturday â?? 1 Gal. Water, light salt
Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 1 cup vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 2 cups salad, 8 oz grapefruit juice
Training: muscle flex, posing, hold each pose for 20 seconds
Cardio: None
Sunday â?? 1 Gal. Water, light salt
Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cup vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 2 cups salad, 8 oz grapefruit juice
Training: AM muscle flex, posing, hold each pose for 20 seconds
Training: PM stretching and crunches
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 20 minutes
Monday â?? 1 Gal. Water, light salt
Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 15 minutes
Posing: AM 1 set, hold each pose for 15 seconds
Posing: PM, 1 set, hold each pose for 20 seconds
Tuesday â?? 1 Gal. Water, light salt meal 1, 3, 5
Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 1 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 2 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
Training: PM Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
Cardio: AM, 20 minutes moderate
Cardio: PM, light treadmill or jog 10 minutes
Posing: AM 1 set, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds
Wednesday â?? ¾ Gal Water, light salt meal 1, 3
Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds
Cardio: AM, 20 minutes 3.5 speed, flat treadmill
Posing: AM 2 sets, hold each pose for 20 seconds
Posing: PM, 2 sets, hold each pose for 20 seconds
Thursday â?? ½ - ¾ Gal Water, salt â?? none added
Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 1 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 2 cups salad, 8 oz grapefruit juice
Training: None
Cardio: None
Posing: Stay tight. Flex frequently
Friday â?? ½ Gal Water, salt â?? none added
Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 1 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 8 oz steak, 2 cups salad, 8 oz grapefruit juice
Training: None
Cardio: None
Posing: Stay tight. Flex frequently
CUT YOUR WATER COMPLETELY 14 HOURS BEFORE YOUR APPEARANCE ON STAGE!
Saturday AM â?? No Water or Beverage, normal salt
Meal 1: 8 oz steak, 2 egg whites, wheat toast, ½ grapefruit, or pancakes, butter and syrup. No Beverage with Meal 1
Meal 2: 6 oz salmon, brown rice, vegetables, ½ grapefruit. Sip water only if you need it. (This is a timing meal. It depends on how long you have to wait before you go on. You can add or skip this meal as needed.)
Meal 3: Carefully begin spoon feeding raw oatmeal with sugar-free syrup. Take a spoon full every 20 minutes or so. Also bring some rice cakes and peanut butter to eat only as needed. Sip water only if you need it.
While pumping up: Drink 8 oz of water to prevent cramping and to harden you up for your competition.
After prejudging you will leave the venue and have between 4 â?? 6 hours before you return for the evening show.
Have a good meal, but donâ??t go crazy. If you eat a lot of fat and drink a few beers, you might just look like crap on stage that night. Remember, while the judging is basically over, there is still a live competition and judging for the overall winners.
Evening Show
You will need to determine how much time you have before you are back on stage. During this time, sip water as needed and munch on rice cakes and peanut butter as needed. The oatmeal will be gone by then.
While pumping up, drink 8 oz of water to prevent cramping and to harden you up for your evening appearance.
After the show, return to normal intake of water, 8-10 oz water per hour to rehydrate.
Pick up your Pro Trophy, have a nice meal and a safe trip home.
Call your Coach and let him know how much you love him!
Supplements:
I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen.
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Wednesday, October 13, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
3 Days out my pre-contest weight today is: 142.8 pounds
Last evening I had my hair cut. This morning I did a full body shave and a skin ex-foliation in preparation for my first of two professionally applied spray tans. On Friday, I will apply a coat of Dream Tan II and then use Dream Tan to touch up before I step on stage on Saturday morning.
My show diet and water plan are working well as I continue to harden up and cut. I’m feeling good about my conditioning and look to compete in the best shape of my life. It’s all good.
Supplements:
I am using the award winning AAEFX Flex Wheeler Signature Series as part of my training regimen.
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Photo is four days out.
Monday, October 18, 2010
2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
My friend and sometimes training partner, 6 foot, 6 inches tall, 230 pounds, Michael Jackson and I flew from Birmingham, Alabama to Richmond, Virginia on Friday evening and arrived at our hotel in Petersburg, VA at 10 PM. After unpacking, we applied a coat of Dream Tan II and then went to sleep. We awoke at 6 AM, went for a carb load breakfast and arrived at Virginia State University at 8:15 for our check-in. I was entered in the Pro Division and Michael was entered in the Novice, Masters 50+ and Open Heavyweight Amateur Division.
The Pros went on first at around noon. There were 16 Pros of all ages and all sizes. Each had won a NPA Pro Card in a Super Pro Qualifier contest and some where veteran Pro competitors and some, like me, were entered in their first NPA Pro Show to validate and make permanent their Pro Status in this Federation.
The 16 outstanding athletes entered the stage and for the next 35 minutes we were put through our paces. Back and fourth, changing position, moving from the middle to the end, each time with the head judge calling poses. I had a blast. I had been practicing doing several rounds, holding my poses for several seconds each without shaking, so the rigorous pace didn’t faze me. Some of my fellow Pros showed signs of tiredness as the round progressed. We all worked really hard. Then, we finally heard from the Head Judge the welcomed, “Thank you, Gentlemen, see you tonight.”
My partner Michael then competed in the Novice Division, the Masters 50+ Division and the Open Heavyweight Division. He worked as hard in his three classes as I did in my Pro Class.
We finished Pre-judging at around 3 PM and had time for a late lunch before we had to return by 5:15 for the evening show, which started at 6:00.
Michael did a great Posing Routine and looked very good on stage. I performed my Posing Routine, choreographed by my friend, Russ Testo, to a very appreciative audience. I love posing and always try to bring a good routine to the stage
Results:
Michael took 4th in Novice, 2nd in Master 50+ and 1st in the Open Heavyweight Class. He wound up in the Pose down for the Overall, which was won by the Middleweight.
I probably finished about 13th, which is better than I expected as an Open Pro, but then something special happened during the Awards Ceremony. Since the promoter, Harry Silas, knew that none of the older pros, the Masters Athletes, would have any chance of placing for cash prizes, he decided to break out the Masters Pros from the Open Pros and Harry called me out of the lineup and after a special introduction to the audience, awarded me a beautiful trophy that says: 2010 Mr. NPA Pro Classic Champion, Scott “Old Navy” Hults. I was flabbergasted and thrilled by the honor.
After the Show, Michael and I went out to EAT! We ate. I don’t need to go into details of our piggishness.
Early the next morning, we left Richmond and arrived in Charlotte, NC. That’s when our trouble began. Our plane was a little late getting into Charlotte. Normally that wouldn’t be a big problem. However, it was Race Week and Furniture Buyers Week in that city and every flight out was over booked. When we got to the gate for our flight to Birmingham, the plane had left early. The ticket agent said since we weren’t in the gate area when our name was called, they gave our seats to two stand bys. They said the plane left as soon as every seat was filled. The agent offered to put us on a wait list for a flight three hours later and then, if we didn’t get on, a flight two hours after that one. If we didn’t get on the last flight, we would have had to stay overnight and leave the next morning.
We decided to drive home, so we went to every rental car desk and discovered that every rental agency was out of cars. So, since Mike is from the Charlotte area, he called his brother who came to the airport to pick us up and drive us to a rental agency that was a few towns away. We rented an Avis car and after visiting with Mike’s mom for a few minutes, headed for Birmingham and arrived after a five and one-half hour drive.
Two tired athletes arrived home at 10 pm on Sunday night.
All-in-all, it was a great adventure.
For me, I had four goals for my Pro Show. One was to Validate the Pro Card I won last year by competing in the NPA Pro Show. I did and now hold a card that says, “NPA Pro Athlete, Indefinite Status.” Two was to step onto the Pro Stage in the best shape of my life. I did. I was harder, leaner, more cut and more muscular than I have ever been. I nailed my contest prep. I paid attention to small details and my efforts showed. Three, I wanted to present a creative, well choreographed posing routine and I did. I loved doing it and the audience showed their approval. Four, I wanted to “represent” my age class by doing a great job on the Pro Stage during the competition. I believe I did “represent” and the awarding to me of the 2010 NPA Pro Classic Championship Trophy is icing on the cake.
A special thank you goes to Brian Andrews, President of AAEFX, who has sponsored me for the past two years by providing me with an outstanding line of training supplements. There is no doubt in my mind that the AAEFX Flex Wheeler Signature Series played a big part in my successful contest preparation.
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Wednesday, October 20, 2010
Body Weight: 144.0 Pounds
Off Season Lean Mass Gain Regimen
My 2010 Pro Competition season ended successfully at the 2010 NPA Si-Flex Pro Classic Bodybuilding and Figure Championships last Saturday. Now it’s time to end my contest prep and focus on adding some size for next year. Research says the best time for a growth spurt is right after a contest so I am upping my protein and carbs, while eating clean, and increasing my weights to grow some muscle.
Legs and Calves (I missed this workout the past two weeks)
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.
Leg Press
3 x 8 x 270 Pounds
Hack Squat
3 x 8 x 200 Pounds
Leg Extensions
3 x 8 x 150 Pounds
Seated Leg Curls
3 x 8 x 80 Pounds
Inner Thigh
3 x 8 x 65 Pounds
Outer Thigh
3 x 8 x 65 Pounds
Seated Calf Raises
3 x 25 x 80 pounds
Standing Calf Raises
3 x 25 x Body Weight
Abdominal Crunches
200 Slow and Hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Friday, October 20, 2010
Body Weight: 144.6 Pounds
Off Season Lean Mass Gain Regimen
I’m feeling good and motivated as I focus on building muscle to add some size. I don’t think I will let my weight go any higher than 150 off season. Last year I topped at 160 and 10% body fat (16 pounds of fat, 144 pounds of lean mass) and it was some work to cut for my contest. I think I lost too much lean mass as I was burning fat to get to 142 and 6.5% body fat (9.2 pounds of fat, 133 pounds of lean mass.)
I looked the best I have ever looked on stage, but I was a little small in my opinion. My ideal weight would be 150 pounds, 6.5% body fat (9.75 pounds of fat, 140 pounds of lean mass). I will try to lift heavy, keep doing moderate cardio and eat clean and watch the scale once a day to monitor my progress. Anybody that has any advice or thoughts about this, I would welcome your input.
Back, Shoulders and Biceps
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.
Lat Pull Down
1 x 8 x 115 Pounds
1 x 8 x 130 Pounds
1 x 8 x 145 Pounds
Seated Cable Row
1 x 8 x 100 Pounds
1 x 8 x 115 Pounds
1 x 8 x 130 Pounds
Body Weight Pull Ups
3 x 8 x Body Weight
Single Dumb Bell Bench Lat Pull
3 x 8 x 50 Pounds - Each Side
Bar Bell Raise into a Military Press
3 x 8 x 50 Pounds
Hoist Machine Shoulder Press
3 x 8 x 100 Pounds
Dumb Bell Shrugs
3 x 32 x 47.5 Pound Dumb Bells
Bicep Curls
3 x 8 x 30 Pound Dumb Bells
Bar Bell Curls
3 x 8 x 50 Pound Bar Bell
Abdominal Crunches
200 Slow and Hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Monday, October 25, 2010
Body Weight: 145.4 Pounds
Off Season Lean Mass Gain Regimen
I have a very interesting workout regimen going on. I am the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama. I am allowed to do a maximum of 12 hours of personal training each week. Two of my early morning clients pay the Y for their personal training sessions and I train with each one as their training partner, leading the workout, while doing my exercises as they rest between sets. We train Monday, Wednesday and Friday. Here’s a question. I train the same body parts each day with both of these clients. One trains between 7:00 and 7:30 AM. The other trains between 9:00 and 10:00 AM. While working the same body parts, I do different exercises with each client. What effect, positive or negative does the 90-minute break between sessions have on my workout? I’m lifting heavy in both sessions.
Chest and Triceps
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.
First Workout 7:00 - 7:30 am
Incline Bench Dumb Bell Press
1 x 8 x 42.5 pound dumb bells
1 x 8 x 47.5 pound dumb bells
1 x 8 x 52.5 pound dumb bells
Flat Bench Dumb Bell Press
1 x 8 x 47.5 pound dumb bells
2 x 8 x 52.5 pound dumb bells
Decline Bench Dumb Bell Press
1 x 8 x 47.5 pound dumb bells
2 x 8 x 52.5 pound dumb bells
Dumb Bell Triceps Extensions
3 x 8 x 25 pound dumb bells
Body Weight Dips
3 x 8 x body weight
Bar Bell Skull Crushers
3 x 8 x 50 pound bar bell
Abdominals
1 x 100 x crunches
Second Workout 9:00 - 10:00 am
Smith Machine Rest Pause Incline Bench Press
1 x 8 x 115 pounds
1 x 8 x 135 pounds
1 x 8 x 155 pounds
Smith Machine Rest Pause Flat Bench Press
1 x 8 x 135 pounds
1 x 8 x 155 pounds
1 x 8 x 165 pounds
Smith Machine Rest Pause Decline Bench Press
1 x 8 x 135 pounds
1 x 8 x 155 pounds
1 x 8 x 165 pounds
Hoist Machine Chest Press - Seat position changed with each set
3 x 8 x 145 pounds
Push Ups
3 x 8 x body weight
V-Bar Cable Press Down
3 x 8 x 60 pounds
Rope Press Down
3 x 8 x 50 pounds
Body Weight Dips
3 x 8 x body weight
Hanging Leg Lifts
3 x 10 x body weight
Supplements:
I started using a new AAEFX supplement today. 20 minutes before my second workout, I took a scoop of K-OTIC Hardcore Psychoactive Performance Igniter in 8 ounces of water. No question I was strong and felt like I could lift more than usual. I’ll let you know how this progresses.
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Thursday, October 28, 2010
Body Weight: 144.6 Pounds
Off Season Lean Mass Gain Regimen
I had a problem at my gym on Tuesday. Once a year we re-surface our basketball court. We used a bunch of chemicals and polyurethane to do the floor and the fumes gave me a migraine-like headache that was so bad I didn’t sleep at all on Tuesday night. The gym was still full of fumes on Wednesday, so I took the day off. I guess I am very sensitive to the product they used on the floors. We had to open all of our outside doors during the day for two days until the air was cleared. Next year, I’m taking the day off when they resurface our court and the polyurethane is applied.
Legs and Calves
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.
Smith Machine Squats
1 x 8 x 175 pounds
1 x 8 x 205 pounds
1 x 8 x 235 pounds
Machine Leg Extensions
3 x 8 x 150 pounds
Machine Hamstring Curls
3 x 8 x 150 pounds
Hip Adductor’s
3 x 8 x 75 pounds
Hip Abductor’s
3 x 8 x 75 pounds
Seated Calve Raises
3 x 25 x 90 pounds
Standing Calve Raises
3 x 25 x body weight
Abdominals
1 x 300 x crunches
Supplements:
I started using a new AAEFX supplement this week. 20 minutes before my workout, I took a scoop of K-OTIC Hardcore Psychoactive Performance Igniter in 8 ounces of water. No question I was strong and felt like I could lift more than usual. I’ll let you know how this progresses.
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Friday, October 29, 2010
Body Weight: 146.0 Pounds
Off Season Lean Mass Gain Regimen
My wife and I went to the hospital at 5:00 AM today to be there for the birth of our third grandchild. Our oldest daughter, Chrissy, gave birth to a beautiful girl, Gemma Nicole, who weighed in at 7 pounds, 15 onces. Mom and Daughter are doing great. Chrissy also has a 2 1/2 year-old girl, Gianna and my younger daughter, Dani, has a two-year-old son, Jayden. We are two happy grandparents.
Back, Shoulders and Biceps
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.
Pull Ups
3 x 8 + 1 (25) body weight
Smith Machine Dead Lifts
3 x 8 x 175 pounds
Hoist Machine Lat Pull Down
3 x 8 x 145 pounds
Hoist Machine Seated Cable Row
3 x 8 x 155 pounds
Hoist Machine Shoulder Press
3 x 8 x 110 pounds
Preacher Curls
3 x 8 x 50 pounds
Bicep Curls
3 x 8 x 30 pound dumb bells
Cable Straight Bar Bicep Curls
3 x 8 x 40 pounds with bar
Cross Cable Bicep Curls
3 x 8 x 40 pounds each bicep
Abdominal Crunches
200 Slow and Hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Monday, November 1, 2010
Body Weight: 145.0 Pounds
Off Season Lean Mass Gain Regimen
Chest and Triceps - 20 Somethings
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.
First Workout 7:00 - 7:30 am
Incline Bench Dumb Bell Press
1 x 20 x 42.5 pound dumb bells
1 x 20 x 47.5 pound dumb bells
Flat Bench Dumb Bell Press
1 x 20 x 47.5 pound dumb bells
1 x 20 x 52.5 pound dumb bells
Single Arm Cable Triceps Pull Downs
2 x 20 x 30 pounds each arm
Seated Behind The Head Triceps Extensions
1 x 20 x 35 pound dumb bell
1 x 20 x 40 pound dumb bell
Abdominals
1 x 100 x crunches
Second Workout 8:30 - 9:30 am
Incline Dumb Bell Flies
2 x 20 x 30 pound dumb bells
Flat Bench Dumb Bell Flies
2 x 20 x 35 pound dumb bells
Hoist Machine Chest Press - Seat position changed with each set
2 x 20 x 145 pounds
Hoist Machine Chest Cable Flies
2 x 20 x 45 pounds
Bar Bell Triceps Extensions
2 x 20 x 45 pound bar bell
Body Weight Push Ups
2 x 20 x body weight
Abdominals
1 x 100 crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Wednesday, November 3, 2010
Body Weight: 144.6 Pounds
Off Season Lean Mass Gain Regimen
Legs and Calves - 20 Somethings, which is what I call this workout.
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.
Hoist Machine Leg Presses
2 x 20 x 300 pounds - Tough
Hoist Machine Leg Extensions
2 x 20 x 125 pounds
Hoist Machine Hamstring Curls
2 x 20 x 150 pounds
Hoist Machine Hip Adductor’s
2 x 20 x 75 pounds
Hoist Machine Hip Abductor’s
2 x 20 x 50 pounds
Hoist Machine Seated Calve Raises
3 x 25 x 100 pounds
Standing Calve Raises
3 x 25 x body weight
Abdominals
1 x 300 x crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Friday, November 5, 2010
Body Weight: 144.7 Pounds
Off Season Lean Mass Gain Regimen - 90-Minute Workout
My friend, John Rossman, who is also the co-promoter for our NGA shows in Alabama, and I are going to Gainesville, Georgia this weekend to work with some of our athletes who are competing in the SNBF Pro Am Championships. We are looking forward to being back stage to catch a whiff of posing oil and Pam. I’m sure we will want to don our posing suits and step up. Both John and I are natural pros.
Back, Lats, Shoulders and Biceps
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.
Pull Ups
3 x 10 + body weight
Smith Machine Bent Over Bar Bell Rows
3 x 10 x 105 pounds
Hoist Machine Lat Pull Down
3 x 10 x 145 pounds
Dumb Bell Bench Lat Pulls
3 x 10 x 60 pound dumb bell - Tough Exercise
Hoist Machine Seated Cable Row
3 x 10 x 155 pounds
Hoist Machine Shoulder Press
3 x 10 x 110 pounds
Bar Bell Military Press
3 x 10 x 50 pound bar bell
Dumb Bell Laterals
3 x 20 x 12 pound dumb bells
Dumb Bell Extensions
3 x 20 x 12 pound dumb bells
Preacher Curls
3 x 10 x 50 pounds
Bicep Curls
3 x 10 x 25 pound dumb bells
1 x 10 x 30 pound dumb bells
Cable Straight Bar Bicep Curls
3 x 10 x 50 pounds with bar
Abdominal Crunches
200 Slow and Hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Monday, November 8, 2010
Body Weight: 146.4 Pounds
Off Season Lean Mass Gain Regimen
Chest and Triceps
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.
Incline Bench Dumb Bell Press
2 x 8 x 52.5 pound dumb bells
1 x 8 x 60.0 pound dumb bells
Flat Bench Dumb Bell Press
2 x 8 x 52.5 pound dumb bells
1 x 8 x 60.0 pound dumb bells
1 x 8 x 65.0 pound dumb bells
Hoist Machine Chest Press - Seat position changed with each set
3 x 8 x 160 pounds
3 x 8 x 175 pounds
Standing Chest Cable Flies
3 x 8 x 50 pounds
3 x 8 x 55 pounds
Triceps Push Downs
3 x 8 x 60 pounds
Triceps Rope Pull Downs
3 x 8 x 50 pounds
Reverse Grip Triceps Push Downs
3 x 8 x 50 pounds
V-Bar Push Triceps Push Downs
3 x 8 x 60 pounds
Abdominals
1 x 200 crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Hey you looked in great shape in the picture, I can only hope I look aswell as you do sir, at that age. Congrats at your comp. Also congrats on your 3rd grandchild being born.
[quote]scottgomez wrote:
Hey you looked in great shape in the picture, I can only hope I look aswell as you do sir, at that age. Congrats at your comp. Also congrats on your 3rd grandchild being born.[/quote]
Thank you for your kind words. I note you are from Canada. I am a Master Pro in the IDFA and WNSO-FAME both based in Canada. I have competed in your great country in five competitions, three amateur and two pro shows.
Old Navy
Wednesday, November 10, 2010
Body Weight: 145.5 Pounds
Off Season Lean Mass Gain Regimen
Legs and Calves
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.
Hoist Machine Leg Presses
3 x 10 x 300 pounds
Hoist Machine Leg Extensions
3 x 10 x 125 pounds
Hoist Machine Hamstring Curls
3 x 10 x 150 pounds
Hoist Machine Hip Adductor’s
3 x 20 x 75 pounds
Hoist Machine Hip Abductor’s
3 x 20 x 50 pounds
Smith Machine Standing Calve Raises
3 x 25 x 150
Abdominals
1 x 200 x crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Old Navy as Master of Ceremonies at the 2010 NGA American International and Pro Universe Classic Championships in Coral Springs, Florida on November 13. I’m shown doing some marketing for MANGROOMER, a very good full-body shaver.
Monday, November 15, 2010
I had a really great time in Coral Springs, Florida this weekend hosting as Master of Ceremonies the 2010 NGA American International Pro Qualifier and Pro Universe Classic Bodybuilding, Figure and Bikini Championships. We had a large turn out of great athletes, including Layne Norton and Nicole Weeks in their respective Pro Classes.
Body Weight: 148.0 Pounds (Still enjoying my post-competition season diet)
Off Season Lean Mass Gain Regimen
Chest and Triceps
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke. This session was a superset workout, with each chest set followed immediately by a triceps set. Fun.
Flat Bench Dumb Bell Press
2 x 10 x 42.5 pound dumb bells
2 x 10 x 47.5 pound dumb bells
2 x 10 x 52.5 pound dumb bells
6 x 10 x 148 pounds (body weight dips)
Hoist Machine Chest Press - Seat position changed with each set
3 x 10 x 160 pounds
3 x 10 x 175 pounds
Hoist Machine Triceps Press Downs
6 x 10 x 165 pounds
Flat Bench Dumb Bell Extensions
3 x 10 x 20 pound dumb bells
Hands on One Bench, Feet on One Bench, Triceps Dips
3 x 10 x 148 pounds (body weight dips)
Abdominals
1 x 200 crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Wednesday, November 17, 2010
Body Weight: 147.7 Pounds
Off Season Lean Mass Gain Regimen
Legs and Calves - Crazy Eights (8 reps per set)
All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.
Hoist Machine Leg Presses
3 x 8 x 300 pounds
Free Weight Squat Rack
3 x 8 x 205 pounds
Hoist Machine Leg Extensions
3 x 8 x 125 pounds
Hoist Machine Hamstring Curls
3 x 8 x 150 pounds
Hoist Machine Hip Adductor’s
3 x 20 x 75 pounds
Hoist Machine Hip Abductor’s
3 x 20 x 50 pounds
Hoist Machine Sitting Calve Raises
3 x 25 x 150
Standing Calve Raises
3 x 25 x body weight
Abdominals
1 x 200 x crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein
Old Navy