Great work…your dedication and commitment to the iron game is unbelieavable and admirable.
-MAtt
You are an inspiration sir. Saw these pics a few days ago and actually mentioned them/you to an 80 year old lady I was chatting with. You have shown what a lifetime of fitness can do for you. Hope you keep kickin ass…
Kubo
Widow-Maker Power Workout, A Four-Week Plan
The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, 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. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don’t lower it even if it means 2-3 reps total on the last set.
On the high rep sets don’t just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise
Stretch or Pose the working muscle between sets for 20-30 seconds.
Day 1:
Incline Bench Dumbbell Press 6 x 6, 1 X 20
Flat Bench Dumbbell Press 6 x 6, 1 X 20
High Pulls (wide grip upright row, but you pull to the forehead) 4 x 4
Heavy Laterals 3 x 8
Press Down 4 x 10
Decline Dumbbell Extensions - 4 X 8
Day 2:
Leg Press 6 x 6, 1 X 40
Squats 6 x 6, 1 X 30
Hack Squat 6 x 6, 1 X 20
Leg Curls 5 x 8
Leg Extensions 4 x 10
Day 3:
Reverse Grip Barbell Row 6 x 6, 1 X 20
Medium Grip Pull Down 6 x 6, 1 X 20
Dead Lifts 6 x 6, 1 X 30
Barbell Curls 4 x 6
Preacher Curls 4 x 10
Day 4:
Lunges - 6 X 6, 1 X 20
Seated Leg Curls - 6 x 6
Wide stance Squats (feet out wide, toes pointed out) - 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts - 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 X 6
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 being interval or HITT.
Monday, December 11, 2006
Well, Bruce and I did Day 1 today and we survived. Barely. Bruce weighs 203 pounds, I weigh 155.
Day 1:
Incline Bench Dumbbell Press 6 x 6, 1 X 20
I did 45’s; Bruce did 55’s for the 6 x 6
I did 35’s; Bruce did 45’s for the 1 x 2
Flat Bench Dumbbell Press ? 6 x 6, 1 X 20
I did 55’s; Bruce did 65?s for the 6 x 6
I did 45’s; Bruce did 55?s for the 1 x 20
High Pulls (wide grip upright row, but you pull to the forehead) 4 x 4
Bruce and I each did 4 sets of 4 reps, slowly with a squeeze, using 40 pounds
Heavy Laterals 3 x 8
I did 25’s; Bruce did 30?s
Press Down 4 x 10
Bruce and I each did 4 sets of 10 reps, slowly with a squeeze, using 65 pounds
Decline Dumbbell Extensions - 4 X 8
I did 30’s; Bruce did 20’s (my triceps are stronger for now)
We ended our first session with 3 sets of 10 rep pull-ups and 2 sets of 25 hanging leg raises and a moderate stint on the treadmill.
It took us 60 minutes to complete the Widow Maker portion of the workout and another ? hour to do pull ups, abs and cardio.
We charted our weights for the Widow Maker so we can see where we need to start each time. We were both pumped and beat after this workout. Love it!
Tuesday, December 12, 2006
Widow Maker Power Workout - Day 2
I remember, not so long ago, saying the Advance GH/HITT Cardio plan gave us the best (read hardest) Legs workout we had ever done. Not so any more. Widow Maker Legs Day is a killer, aptly named, the Widow Maker.
Since this was the first Leg day of the four week plan, my training partner, Bruce and I decided to go easy on the weights. Here are the exercises and our lifts:
Leg Press 6 X 6 - Bruce and I each did 450 pounds (10 plates)
Leg Press 1 X 40 - Bruce and I each did 200 pounds (2 45’s and a 10 on each side)
Squats 6 x 6 - Bruce and I each did 200 pounds
Squats 1 x 30 - Bruce and I each did 100 pounds
Hack Squats 6 x 6 - Bruce and I each did 200 pounds
Hack Squats 1 x 20 - Bruce did 120 pounds and I did 100
Leg Curls 5 x 8 - Bruce did 125 pounds and I did 110
Leg Extensions 4 x 10 - Bruce did 175 pounds and I did 160
It took our full workout to get through this regimen. Tomorrow is an off day from weights and we will focus on abs, pull ups, calves and cardio.
Very motivational, Scott. Great to have you here at T-Nation, too. Been following your training posts elsewhere, and I am truly impressed. Keep up the excellent work. And, train hard.
Very nicely done. You have a great physique for any age but at 64 years old and all natural you truely are an inspiration!
[quote]Thielfe wrote:
Very nicely done. You have a great physique for any age but at 64 years old and all natural you truely are an inspiration![/quote]
Thanks Stew and Thielfe.
For the record, I am 63. LOL
My first Journal was “Training For My First Bodybuilding Competition at 61.” My second Journal was “Training For My Second Year of Competition at 62.” My Third was “Training to Earn My Natural Master Pro Card at 63.” I will be 64 when I step onto a Master Pro stage for the first time next September. So my current Journal is “Training For My First Master Pro Show at 64.” All of my Journals are posted on my web site www.BodyBuildingSenior.com
Thanks,
Scott “Old Navy” Hults
NGA & IDFA Master Pro Bodybuilder
Wow. Congrats for sure, you are looking great, and as healthy as can be. Keep it up, you truly are an inspiration for lifelong fitness.
Wednesday, December 13, 2006
Today, the Widow Maker gave Bruce and I a break. We didn?t lift weights. We couldn?t lift if we wanted to. We ache too much from Day 1 & Day 2. We will pick up Day 3 tomorrow. Our workout today focused on abs, calves, pull-ups and cardio.
As you know this Journal is called, “Training For My First Master Pro Contest at 64.” One of the three Pro Shows I am going to do this year is the IDFA Pro Classic on November 3rd in Toronto.
Shaun Campbell, President of the IDFA runs a great drug-free Federation. He recently announced the IDFA schedule for 2007:
International Drug Free Athletics (IDFA), http://www.idfa.ca
IDFA TORONTO CLASSIC
Natural Bodybuilding, Fitness & Figure Championships
June 2, 2007
Toronto, Canada
*IDFA Pro-Qualifier
*5 years drug free
IDFA CANADIAN CLASSIC III
Natural Bodybuilding, Fitness, Figure & Urban Dance Championships
November 3, 2007
Toronto, Canada
*IDFA Pro-Qualifier
*5 years drug free
IDFA PRO CLASSIC
Professional Natural Bodybuilding & Figure Championships
November 3, 2007
Toronto, Canada
*Open to Pros of all natural organizations
*5 years drug free
I had a great time at the IDFA Canadian Classic II on November 4th. The venue was superb and the men and women athletes highly competitive. The show moved quickly and the audience was very enthusiastic. Backstage was roomy and the facilitators helpful. I strongly recommend if you are looking for a fun, interesting and competitive contest, come to Toronto in June for the IDFA Toronto Classic or in November for the IDFA Canadian Classic III. I’ll be there for sure, competing in the IDFA Pro Classic.
Thursday, December 13, 2006
This is Sick! Day 3 of the Widow Maker Power Workout is as tough as Day 1 and 2. And from the looks of it, Day 4 tomorrow isn’t going to be any easier. Picking a good weight and keeping it the same for all the sets in an exercise is hard. We are failing by the fourth set and are flailing by the sixth, but it’s great!
Here is how Bruce and I got beat up today (Bruce weighed 194.0 and I weighed 156.4):
Reverse Grip Barbell Row 6 x 6 - Bruce did 130 pounds and I did 110.
Reverse Grip Barbell Row 1 x 20 - Bruce did 110 and I did 90.
Medium Grip Pull Down 6 x 6 - Bruce did 140 pounds and I did 125.
Medium Grip Pull Down 1 x 20 - Bruce did 125 and I did 100.
Dead Lifts 6 x 6 - Bruce did 200 pounds and I did 150.
Dead Lifts 1 x 30 - Bruce and I both did 135 pounds.
Barbell Curls 4 x 6 - Bruce did 80 pounds and I did 60.
Preacher Curls 4 x 10 - Bruce did 140 and I did 110.
Each set has a rest period between of 60-seconds, so we kept moving. We have recorded our lifts and will increase the weights next week. Widow Maker Rocks!
Friday, December 15, 2006
The Widow Maker claimed its first victim. Bruce didn’t show up for our workout this morning. Whimper! I completed the first week of this excellent four-week power workout solo.
Day 4
Lunges - 6 x 6 - I did six for each leg each set - 180 pounds
Lunges - 1 x 20 - I did 20 for each leg - 130 pounds
Seated Leg Curls - 6 x 6 - 100 pounds
Wide Stance Squats - 6 x 6 - 230 pounds
Wide Stance Squats - 1 x 50 - 130 (almost lost it here)
Dumbbell Stiff Leg Dead Lifts - 6 x 6 - 50’s
Step Ups - 6 x 6 - holding 25-pound dumbbells
I rested 60-seconds between all sets. I completed the week with hanging leg lifts and 75 seated (3 sets of 25 @ 150 pounds) and 75 standing calve raises. I didn’t have time for cardio today.
This is a kick-butt plan. At the end of the first week, everything hurts. I feel I have worked all my muscle groups close to my current limits. I will try to add weight to each set for the next three weeks. We will see if that’s possible. I hope the Widow Maker doesn’t get me, too.
Monday, December 18, 2006 - Week Two of the Widow Maker Power Workout
Still hurting a bit from Widow Maker Legs on Friday, I limped into the gym this morning and met my training partner, Bruce. He said he missed Friday because he had to take his kid to day care for his wife that morning. Hmmmmm. OK.
We worked hard today on Chest and Triceps, adding weight to each set over what we did in Week One. Tomorrow it’s more Legs. It’s said that “Legs” wins bodybuilding competitions, so I am pumped to get pumped.
I received some news on Saturday:
Bodybuilding.com has honored me for the third time. In 2005, I was named Bodybuilding.com’s Amateur Bodybuilder of the Week Number 254 www.bodybuilders.com/hults.htm
This year I was named Bodybuilding.com’s Over 40 Amateur Bodybuilder of the Week Number 23 www.bodybuilders.com/scotth.htm
And this week, I was named Bodybuilding.com’s Over 40 Amateur Bodybuilder of the Year for 2006 www.bodybuilding.com/fun/bbcom_bestof2006.htm
It is a nice way to cap my 2006 contest season.
Squats and Milk!!! (just kiddin)
Keep kicking ass!
I love legs, Zap. I do them twice a week, including squats. I want mine BIGGER!!!
Tuesday, December 19, 2006
This is getting serious. Bruce and I are “challenged” by Widow Maker to exceed expectations. Today we “handled” Legs. In order to mix up our equipment, we made a few changes from last Tuesday’s workout:
I weighed 157.0 and Bruce 194.0
Seated Leg Press
(The machine where you squat in the seated position and then raise your body)
6 x 6: I did 250 pounds and Bruce did 310
1 x 40: I did 150 pounds and Bruce did 210
Squats (Free-standing squat rack)
6 x 6: I did 195 and Bruce did 225
1 x 30: I did 145 and Bruce did 195
Hack Squats - We didn’t do this exercise due to time constraint
6 x 6:
1 x 20:
Leg Curls
5 x 8: I did 115 pounds and Bruce did 140
Leg Extensions
4 x 10: I did 175 pounds and Bruce did 205
All of our weights were higher than last week and we plan to go higher again next week.
Wednesday is a non-weight day, but we will do calves. We will also practice posing, do some abs work and pull ups. Widow Maker is a great four-week plan.
Wednesday, December 20, 2006
The Widow Maker Power Workout calls for four days of weight training per week. Today was a non-weight day and we spent the time on pull ups, hanging leg raises, posing practice and cheating. We cheated and did some weights: six sets of 25 reps of weighted calve raises, using 130 pounds for three seated sets and 180 pounds for three standing sets. Each set of 25 reps was done slowly, with a squeeze at the top of each rep.
Thursday, December 21, 2006
This was a gruesome day for the Widow Maker. The Old Gal is giving Old Navy and Bruce all we can handle as we near competion of our second week of this four-week plan. Today we upped our weights from last week:
I weigh 158 and Bruce weighs 192. I am adding weight and Bruce is dropping, in preparation for his first contest in April.
Reverse Grip Barbell Rows
6 x 6: I did 120 pounds and Bruce did 140
1 x 20: I did 100 pounds and Bruce did 120
Medium Grip Pull Down
6 x 6: I did 130 pounds and Bruce did 150
1 x 20: I did 105 and Bruce did 130
Dead Lifts
6 x 6: I did 175 pounds and Bruce did 245
1 x 30: I did 155 pounds and Bruce did 155
Barbell Curls - Machine
4 x 6: Bruce did 130 pounds and I passed due to a sore bicep tendon.
Preacher Curls
4 x 10: Bruce did 160 pounds and I passed due to a sore bicep tendon.
I have had a sore right bicep tendon for a few weeks. I am resting it until next week. I will test it then and see if I can resume heavy lifting.
Friday, December 22, 2006
My training partner bailed out on me again. That’s two Widow Maker Fridays in a row. Hmmmmm. Once again, I did Day 4 solo, and in the process, I kicked the Widow Maker in the Butt.
Lunges (6 with each leg/20 with each leg)
6 x 6 Last week I did 180 pounds, today I did 200.
1 x 20 Last week I did 130, today I did 150
Seated Leg Curls
6 x 6 Last week I did 100, today I did 110
Wide Stance Squats
6 x 6 Last week I did 230 pounds, today I did 250
1 x 50 Last week I did 130 pounds, today I did 150
Dumbbell Stiff Leg Dead Lifts
6 x 6 Last week I did 50’s today I did 60’s
Step Ups
6 x 6 Last week I held 25’s, today I held 30’s
I will train calves, abs and do cardio on Saturday, then take Sunday and Monday off. I’ll pack the four days of Widow Maker weight training into four-days-in-a-row next week.
WOOOW!!!
0
EXCELLENT WORK!!!
VERY GOOD JOB PAL!!!:):)
I hope to be good as you are when, and if, I’ll success to achieve your age!;)
[quote]Italian Barbell wrote:
WOOOW!!!0
EXCELLENT WORK!!!
VERY GOOD JOB PAL!!!:):)
I hope to be good as you are when, and if, I’ll success to achieve your age!;):)[/quote]
Thanks, Italian Barbell
My beautiful wife is 100% Italian and her support of my “work” makes it all possible.
Tuesday, December 26, 2006
There were about a half-dozen members in the gym this morning, counting Bruce and me. We did Day 1 of the third week of the Widow Maker Power Workout. Both of us had some Christmas dinner to work off and we did.
The Widow Maker - Day 1 - Chest, Shoulders and Triceps
I weighed 161.0 and Bruce weighed 194.0
Incline Bench Dumbbell Press
6 x 6 I did 55’s and Bruce did 60’s
1 x 20 I did 45’s and Bruce did 50’s
Flat Bench Dumbbell Press
6 x 6 I did 60’s and Bruce did 70’s
1 x 20 I did 50’s and Bruce did 60’s
Dumbbell Shrugs
6 x 6 I did 65’s and Bruce did 80’s
1 x 20 I did 55’s and Bruce did 60’s
Laterals
3 x 8 I did 25’s and Bruce did 35’s
Press Downs
4 x 10 Bruce and I did 72.5 pounds
Decline Dumbbell Extensions
4 x 8 I did 30’s and Bruce did 20’s
We then did three sets of combination exercises of dips and pull ups, two sets of hanging leg raises, 25 slant board crunches and a posing session. A very good workout.