Fourth Year Student: My Senior Year

[Old Navy]

Friday, January 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 166.4

Sully’s Mass Maker Workout – Phase III – Three Weeks

This Phase is a specialization program so the volume is lower for every other body part.

Week Two, Day Five – Back, Shoulders and Biceps

A. Bent Over Dumb Bell Rows - 3 sets of 8-10
1 x 8 - 50 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 70 pound dumb bells
We paused at the top of each row and squeezed.

B. Unassisted Chins - 3 sets of 8-10
1 x 10 - wide grip
1 x 10 - hammer grip
1 x 10 - medium grip

C. Dumb Bell Shrugs - 3 sets of 10-15
3 x 40 - 50 pound dumb bells
Each set, we did 10 front shrugs, 10 side shrugs, 10 rear shrugs and 10 side shrugs, with a hold-squeeze in each rep.

D. Decline Dumb Bell Extensions - 4 sets of 8-10
2 x 10 - 25 pound dumb bells
2 x 10 - 30 pound dumb bells

E. Dumb Bell Curls - 4 sets of 8-10
1 x 8 - 30 pound dumb bells
1 x 8 - 40 pound dumb bells
1 x 8 - 45 pound dumb bells
1 x 8 - 50 pound dumb bells

1 x 25 Slant board crunches and 1 x 25 Hyper extensions (stretch)

F. 20- minutes of low impact tread mill.

A great second week of this Phase.

 

[Old Navy]

Monday, January 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 166.8

I trained two of my local athletes on Saturday, Dana, a Figure Pro and Damon, a future Masters Competitor. I introduced both of them to Phase I of this plan.

Sully’s Mass Maker Workout – Phase III – Three Weeks

This phase is a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.

Week Three - Day One - Chest/Delts- Heavy weights

A. Incline Bench Press - 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)
1 x 7 - 165 pounds
1 x 5 - 185 pounds
1 x 3 - 205 pounds

1 x 7 - 165 pounds
1 x 5 - 185 pounds
1 x 3 - 205 pounds

B. Life Fitness Machine Shoulder Press - 6 sets of 7/5/3/7/5/3
1 x 7 - 60 pounds
1 x 5 - 80 pounds
1 x 3 - 95 pounds

1 x 7 - 95 pounds
1 x 5 - 110 pounds
1 x 3 - 125 pounds

C. Incline Machine Chest Press - 4 sets of 8/6/4/20
1 x 8 - 150 pounds
1 x 6 - 165 pounds
1 x 4 - 185 pounds
1 x 20 - 165 pounds

D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20
1 x 8 - 45 pound dumb bells
1 x 6 - 50 pound dumb bells
1 x 4 - 55 pound dumb bells
1 x 20 - 40 pound dumb bells

20 minutes of low impact tread mill.

My training partner took his test for Senior Blue Belt in Karate on Saturday. We will know on Thursday if he passed. He thinks he did.

 

[Old Navy]

Tuesday, January 29, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 165.0

Hungarian Oak Leg Blast

Since this is Legs day, my training partner and I decided to practice a new Legs routine we will begin on Monday and do twice a week for eight weeks.

It's a very simple plan:

• One set of squats
• Two sets of leg extensions
• Three sets of leg curls


That's it!

But the efficacy isn't to be found in the amount of sets or the exercise selection; rather it is in the way each exercise is being being performed.

Exercise 1) Full back squat:

For this first movement perform two warm-up sets of 6-8 squats with a bar bell that equals 30% of your maximum squat. You will use this same weight for eight weeks. After warm up sets, you can begin this workout from hell.

Week 1
Session 1.1: (Monday) 1 x 2 minutes Session 1.2: (Thursday) 1 x 2:20

Week 2
Session 2.1: (Monday) 1 x 2:40 Session 2.2: (Thursday) 1 x 3 minutes

Week 3
Session 3.1: (Monday) 1 x 3:20 Session 3.2: (Thursday) 1 x 3:40

Week 4
Session 4.1: (Monday) 1 x 4 minutes Session 4.2: (Thursday) 1 x 4:20

Week 5
Session 5.1: (Monday) 1 x 4:40 Session 5.2: (Thursday) 1 x 5 minutes

Week 6
Session 6.1: (Monday) 1 x 5:30 Session 6.2: (Thursday) 1 x 6 minutes

Week 7
Session 7.1: (Monday) 1 x 6:30 Session 7.2: (Thursday) 1 x 7 minutes

Week 8
Session 8.1: (Monday) 1 x 7:30 Session 8.2: (Thursday) 1 x 8 minutes

Use the same weight bar bell for the duration of the whole cycle. That weight represents 30% of your full back-squat maximum. The reps are kept smooth and controlled but the lifting portion is performed explosively, at least as fast as your fatigue level allows.

Exercise 2) Leg extensions:

Perform 2 sets of 30 reps; 10 reps with the legs turned inward, 10 reps with the legs straight and 10 reps with the legs turned outward. Each rep is ''squeezed'' at the peak contraction point and held for a second or two.

2 sets x 30 reps

Exercise 3) Leg curls (lying):

Three sets are performed in extended fashion. Do 6-8 reps with the maximal weight possible for that number of reps (at that point, just being able to flex at the knee is impressive since the quads are so pumped!). Then pause for 10-12 seconds and then continue to failure.

3 x 6-8 (with a 10-12 second pause, and then continuing to failure)

That's it!

At it's longest (week 8), this workout lasts around 20 minutes, the bulk of the time being spent puking and tumbling toward the different workstations!

My training partner did a practice round. I used a 70 pound bar bell and he used an 80. After this session, we were wide-eyed and wobbly. What Fun!

Plus, we did:

1 x 25 calve extensions - 150 pounds - feet parallel
1 x 25 calve extensions - 150 pounds - feet pointed out
1 x 25 calve extensions - 150 pounds - feet pointed in

3 x 25 standing calve raises - body weight

2 x 25 hanging leg raises

20 minutes of moderate speed, zero elevation tread mill.

A great workout.

 

[Old Navy]

Wednesday, January 30, 2008 - Training for the 2008 FAME World Pro Championships.

Weight: 165.2

Sully’s Mass Maker Workout – Phase III – Three Weeks

For this phase we work a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.

Week Three, Day Three - Chest/Delts High Density Loading

A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
1 x 8 - 175 pounds + 10 from last week
1 x 8 - 185 pounds + 10 from last week
1 x 8 - 195 pounds + 10 from last week
1 x 4 - 225 pounds + 20 from last week. PR Whooot!

A2. Dips - 4 sets of 6-8
4 x 10 - body weight

A3. Dumb Bell Flies - 4 sets of 15-20
2 x 15 - 35 pound dumb bells
1 x 15 - 40 pound dumb bells
1 x 15 - 45 pound dumb bells

(We did three sets, A1, A2, A3, without rest, then rested 90- seconds)

B1. Seated Smith Press - 3 sets of 8-10
1 x 8 - 120 pounds
1 x 8 - 135 pounds
1 x 8 - 145 pounds

B2. Front Raise with Bar Bells - 3 sets of 8-10
1 x 8 - 50 pound bar bell
1 x 8 - 60 pound bar bell
1 x 8 - 65 pound bar bell

B3. Seated Lateral Raise - 3 sets of 15-20
3 x 15 - 25 pound dumb bells

(We did three B1, B2, B3 sets without rest, then rest 90- seconds)

Plus 20-minutes of low impact tread mill work.

Our legs were a little sore from yesterday's practice session for the eight-week legs program we are starting on Monday.

 

[Old Navy]

Thursday, January 31, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 166.4

Sully’s Mass Maker Workout – Phase III – Three Weeks

For this next phase we do a chest/delts specialization program so the volume is lower for every other body part.

Week Three - Day Four - Chest/Delts High Volume

A. Decline Bench Press - 4 sets of 4-6
1 x 6 - 185 pounds
1 x 6 - 195 pounds
1 x 6 - 215 pounds
1 x 6 - 225 pounds

B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds)
1 x 8 - 65 pound dumb bells
1 x 8 - 70 pound dumb bells
1 x 8 - 75 pound dumb bells
1 x 8 - 80 pound dumb bells
B2. Push ups - 4 sets of as many as possible
4 x 15 - this was a tough superset

C. Cable Crossover - 4 sets of 6-8 with 2 weight drops for as many as possible
2 x 8 - 20 pounds
2 x 10 - 15 pounds drop set
2 x 10 - 10 pounds drop set
I only completed two sets

D. Chest stretch
2 x 30 pound dumb bells

E. Seated Press on Hammer Machine or Dumb Bell Press - 4 sets of 4-6
I skipped this because I did seated shoulder press yesterday

F1. Alternate Dumb Bell Front Raise - 4 sets of 8-10
4 x 10 - 20 pound dumb bells
F2. Standing Lateral Raises - 4 sets of 8-10
4 x 10 - 20 pound dumb bells
I did these 4 sets as one set, front raises to laterals, front raises to laterals.

G. One Arm Cable Lateral Raises - 4 sets of 8-10 with 2 drops each set
2 x 10 - 15 pounds
2 x 10 - 10 pounds drop set
2 x 10 - 5 pounds drop set
I only completed two sets

H. Shoulder stretch

I. 15 minutes of low impact tread mill.

My training partner had to skip this workout due to an early morning doctor's appointment. He passed his test for Senior Blue Belt in karate. Yes!

 

[Old Navy]

Friday, February 1 and Saturday, February 2, 2008 - Training for the 2008 FAME World Championships and Pro Showdown
After 30 years working in the communications industry, I retired on Friday and took the day off from training and everything else. I enjoyed my one day of retirement. Today, I began a new career in the fitness industry by working with my training partner/client in the gym. I become a full-time personal trainer for the Birmingham, Alabama YMCA on Monday.

Today we completed Phase III of Sully's great Mass Maker Workout plan and will begin Phase IV on Monday.

We decided to do something different for the last day of this phase. Instead of following the plan as written, we did one set of every exercise on Thursday and Friday's plan and used the heaviest weight we had achieved on each exercise during this phase.

I won't go through the whole workout, but we did manage 225 pound decline bench presses, 70 pound flat dumb bell bench presses, 25 push ups, 10 pull ups, 50 pound dumb bell bent over rows, 50 pound dumb bell shrugs and 70 pound bar bell skull crushers. All in all, it was a fun workout.

 

[Old Navy]

Sunday, February 3, 2008 - Training for the FAME World Championships and Pro Showdown

Here is the next phase of our training regimen. We will also incorporate the Hungarian Oak Leg Blast into our workouts.

Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Day One – Back Thickness

A. Dead lifts 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)

B. One arm Dumb Bell rows 4 sets of 6-8 reps

C. T-bar rows 4 sets of 4-6 reps

D. Seated cable rows 4 sets of 12-15 reps

Day Two – Legs and Delts

A1. Leg press 3 sets of 10-12 with three drop sets for a total of 25-30 reps a set

A2. Close stance squats 3 sets of 12-15

B1. Lunges 3 sets of 8-10

B2. Leg curls 3 sets of 12-15 with 2 drop sets for a total of 25-30 reps a set

C. Seated calf raise 3 sets 15-20

D1. Dumb Bell shoulder press 3 sets of 8-10 reps

D2. Seated lateral raise 3 sets of 10-12 reps with 2 drop sets for a total of 25-30 reps a set

Day Three – Back Width

A. Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4

B. Pull down wide to rear 4 sets of 8-10 reps

C. Straight arm pull downs 4 sets of 10-12 reps

D. Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)

Day Four – Back, Traps, Lower Back and Rear Delts

A. Bar Bell shrugs 6 sets of 4-6 reps

B. Seated Dumb Bell shrugs 4 sets of 6-8 reps

C. Weighted hyperextensions 4 sets of 8-10 reps

D. Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)

E. Bent over lateral raise 4 sets of 12-15 reps

Day Five – Chest and Arms

A1. Dumb Bell bench press 3 sets of 8-10

A2. Cable crossover 3 sets of 12-15 reps + 2 drops

B1. Bar Bell curls 3 sets of 10-12 reps

B2. Machine preacher curls 3 sets of 12-15 reps + 2 drops

C1. Close grip Bench Press 3 sets of 10-12

C2. V bar tri press downs 3 sets of 12-15 + 2 drops

Rest between all sets is 90 seconds unless specified.

 

[Old Navy]

Monday, February 4, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

It's also the first day of my new career as a Certified Personal Trainer for the Birmingham YMCA. This facility is located in a very upscale part of Birmingham called Mountain Brook. There are plenty of members who can afford and who want personal training. I believe I picked up my first two clients today just by walking around the gym and offering some help and encouragement.

Weight: 166.2

Sully's Mass Maker Workout - Phase IV, Week One, Day One.

We altered the plan by incorporating day one of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 65 - 70 pounds (two minutes without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Sully's Plan - Back Thickness

One Arm Dumb Bell Rows - 4 Sets of 6-8
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 65 pound dumb bells

Seated Cable Rows - 4 sets of 12-15
1 x 15 - 85 pounds
1 x 15 - 100 pounds
1 x 15 - 120 pounds
1 x 15 - 140 pounds

We will pick up a couple of today's exercises tomorrow, a Legs day, which we won't do.

Tread Mill - 20 minutes of moderate speed work.

The Hungarian Oak Legs Blast was a Blast.

 

[Old Navy]

Tuesday, February 5, 2007 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 166.4

Sully's Mass Maker Workout - Phase IV - Three Weeks - Specialization Program for Back

Week One, Day Two

Back Thickness and Deltoids

Dead Lifts - 6 Sets 7/5/3/7/5/3 (Work up to a 3 rep maximum twice)
1 x 7 - 185 pounds
1 x 5 - 205 pounds
1 x 3 - 235 pounds

1 x 7 - 185 pounds
1 x 5 - 205 pounds
1 x 3 - 240 pounds (PR)

T-Bar Rows - 4 Sets of 4-6 Reps
4 x 6 - 125 pounds

Arnold's - 3 sets of 10 Reps
1 x 10 - 30 pound dumb bells
1 x 10 - 35 pound dumb bells
1 x 10 - 40 pound dumb bells

20 minutes of moderate speed, moderate elevated tread mill.

After yesterday's legs workout, the dead lifts were very tough.

 

[Old Navy]

Wednesday, February 6, 2007 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 166.0

Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week One - Day Three – Back Width

A. Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
We did these as directed, slow and full up and full down

B. Wide Grip Lats Pull Down 4 sets of 8-10 reps
1 x 8 - 100
1 x 8 - 120
1 x 8 - 120
1 x 8 - 140

C. Straight arm pull downs 4 sets of 10-12 reps
1 x 12 - 35
1 x 12 - 42.5
1 x 12 - 50
1 x 12 - 57.5

D. Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)
1 x 15 - 42.5
1 x 15 - 50
1 x 15 - 57.5

20 minutes of tread mill.

 

[schmoove]

Looks like there is some good work being done in here. Congrats on the retirement/career change and good luck with your contest prep. Keep it up.

 

[Old Navy]

Looks like there is some good work being done in here. Congrats on the retirement/career change and good luck with your contest prep. Keep it up.

Thanks for the good wishes, Friend. I'm having a blast all around.

 

[Old Navy]

Friday, February 8, 2008 - Training for the 2008 FAME World Championship and Pro Showdown

Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week One, Day Five – Chest and Arms

Dumb Bell bench press 3 sets of 8-10
1 x 10 - 40 pound dumb bells - warm up
1 x 10 - 50 pound dumb bells
1 x 10 - 60 pound dumb bells
1 x 10 - 70 pound dumb bells

Cable crossover 3 sets of 12-15 reps + 2 drops
3 x 15 - 45 pounds
3 x 10 - 35 pounds drop set
3 x 10 - 30 pounds drop set

Bar Bell curls 3 sets of 10-12 reps
2 x 10 - 40 pounds
1 x 10 - 50 pounds
We did these reps slowly with a squeeze at the top

Strive Smart Strength Machine preacher curls 3 sets of 12-15 reps + 2 drops
3 x 12 - 35 pounds
3 x 12 - 30 pounds drop set
3 x 12 - 25 pounds drop set
This is a unique apparatus. The weights are placed in three different positions, giving the biceps different work with each set

Close grip Bench Press 3 sets of 10-12
1 x 12 - 95 pounds
1 x 12 - 115 pounds
1 x 12 - 125 pounds

V bar triceps press downs 3 sets of 12-15 + 2 drops
1 x 12 - 50 pounds
1 x 12 - 40 pounds drop set
1 x 12 - 35 pounds drop set

We added a little calves work

Cybex Standing Calf Raises
3 x 25 - 100 pounds

Standing Calf Raises
3 x 25 body weight

A great finish to week one of Phase IV.

 

[Old Navy]

Monday, February 11, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

I'm a grandfather. My first granddaughter was born today in Birmingham, Alabama at 12.59 PM Central Time. Our beautiful Figure Model weighed in at 6 pounds, 5 ounces. Gianna Marie and her Mom, Christina are doing well. I'm in heaven.

Weight: 164.8

Sully's Mass Maker Workout - Phase IV, Week Two, Day One.

We altered the plan by incorporating day three of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 83 - 70 pounds (2:40 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Sully's Plan - Back Thickness

Lats Cable Pull Downs - 4 Sets of 10
1 x 10 - 80 pounds
1 x 10 - 100 pounds
1 x 10 - 120 pounds
1 x 10 - 140 pounds

Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 90 pounds
1 x 15 - 100 pounds
1 x 15 - 140 pounds
1 x 15 - 160 pounds

Tread Mill - 20 minutes of moderate speed work.

The Hungarian Oak Legs Blast is getting more interesting.

 

[Old Navy]

Tuesday, February 12, 2007 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 164.0

Sully's Mass Maker Workout - Phase IV - Three Weeks - Specialization Program for Back

Week Two, Day Two

Shoulders and Abs

Smith Machine Seated Presses 4 x 8
1 x 8 - 95 pounds
1 x 8 - 115 pounds
1 x 8 - 120 pounds
1 x 8 - 135 pounds

Standing Lateral Raises
4 x 8 - 25 pounds

Standing Shoulder Extensions
4 x 8 - 25 pounds

Hanging Leg Lifts
4 x 25

Slant Board Crunches
4 x 25

20 minutes of moderate speed, moderate elevated tread mill.

 

[Old Navy]

Wednesday, February 13, 2007 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 163.0

Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week Two - Day Three – Back Width

Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
6 x 8 slow and full up and full down - 48 pull ups - we did wide, narrow, hammer and biceps grips

Wide Grip Lats Pull Down 4 sets of 8-10 reps
1 x 8 - 105
1 x 8 - 125
1 x 8 - 125
1 x 8 - 145

Straight arm pull downs 4 sets of 10-12 reps
1 x 12 - 42.5
1 x 12 - 50
1 x 12 - 57.5
1 x 12 - 65

Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)
1 x 15 - 42.5
1 x 15 - 50
1 x 15 - 57.5

20 minutes of tread mill.

 

[Old Navy]

Thursday, February 14, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 164.0

We did day four of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 90 - 70 pounds (3:00 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)


Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week Two, Day Four – Back, Traps, Lower Back and Rear Delts

Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 50 pound dumb bells
4 x 8 - 55 pound dumb bells (total of 128 reps)

Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds

Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
4 x 12 - 15 pounds

Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 20 pound dumb bells

20 minutes of tread mill.

 

[Old Navy]

Friday, February 15, 2008 - Training for the 2008 FAME World Championship and Pro Showdown

Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week Two, Day Five – Chest and Arms

Dumb Bell bench press 3 sets of 8-10
1 x 10 - 55 pound dumb bells
1 x 10 - 65 pound dumb bells
1 x 10 - 75 pound dumb bells

Cable crossover 3 sets of 12-15 reps + 2 drops
3 x 15 - 45 pounds
3 x 10 - 35 pounds drop set
3 x 10 - 30 pounds drop set

Bar Bell curls 3 sets of 10-12 reps
2 x 10 - 50 pounds
1 x 10 - 60 pounds
We did these reps slowly with a squeeze at the top

Machine preacher curls 3 sets of 12-15 reps + 2 drops
3 x 12 - 80 pounds
3 x 12 - 65 pounds drop set
3 x 12 - 50 pounds drop set

Close grip Bench Press 3 sets of 10-12
1 x 12 - 105 pounds
1 x 12 - 125 pounds
1 x 12 - 125 pounds

V bar triceps press downs 3 sets of 12-15 + 2 drops
1 x 12 - 65 pounds
1 x 12 - 55 pounds drop set
1 x 12 - 45 pounds drop set

20 minutes of tread mill

A great finish to Week Two of Phase IV.

 

[Old Navy]

Monday, February 18, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 165.0

Sully's Mass Maker Workout - Phase IV, Week Three, Day One.

We altered the plan by incorporating day five of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 110 - 70 pounds (3:20 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Sully's Plan - Back Thickness

One Arm Dumb Bell Rows 4 sets of 6-8
1 x 8 - 55 pounds
1 x 8 - 65 pounds
1 x 8 - 70 pounds
1 x 8 - 75 pounds

Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 95 pounds
1 x 15 - 110 pounds
1 x 15 - 140 pounds
1 x 15 - 160 pounds

Tread Mill - 20 minutes of moderate speed work.

The Hungarian Oak Legs Blast is rocking and rolling.

 

[Old Navy]

Tuesday, February 19, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 163.0

I started a very slow contest cutting diet yesterday for my first three events of the year:

Guest Posing appearance, 2008 NGA Carolina Night of Champions - Greensboro, NC, June 7
2008 FAME World Championships and Pro Showdown, Toronto, Canada, June 14
2008 NPA Nationals and Masters Universe Pro Qualifier, Ft. Lee, VA, June 28

Sully's Mass Maker Workout - Phase IV - Three Weeks
Week Three, Day Two

Dead Lifts - 3 sets 7/5/3
1 x 7 - 185 pounds
1 x 5 - 205 pounds
1 x 5 - 250 pounds (PR)

Arnold's - 3 sets 8-10 reps
1 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells
1 x 8 - 45 pound dumb bells

Shrugs - 3 sets 9-10 reps
3 x 8 - 50 pound dumb bells (1 x front, 1 x side, 1 x back and 1 x side equals one rep)

Lateral and Extension Dumb Bell Raises - 3 sets 10-12 reps
3 x 10 - 20 pound dumb bells (1 x lateral, 1 x extension equals one rep)

Biceps Curls (21's) 2 sets
2 x 21 - 25 pound dumb bells

20 minutes of tread mill.

 

[Old Navy]

Wednesday, February 20, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 159.8

Mass Maker Workout - Phase IV, Week Three, Day three

Pull Ups - 6 sets of 6-8 reps
3 x 8 - with a 25 pound plate strapped around my waist
3 x 8 - body weight

Lat Pull Downs (Cable) 4 sets of 8-10 reps
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
1 x 8 - 160 pounds

Standing Shoulder Raises 4 sets of 8-10 reps
4 x 8 - 100 pounds

Slant Board Crunches 4 sets of 15-20 reps
4 x 25 - done slowly, with a squeeze/hold of the abs in each rep

20 minutes of tread mill

 

[Old Navy]

Thursday, February 21, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 162.4

We did day six of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 125 - 70 pounds (3:40 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)


Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week Three, Day Four – Back, Traps, Lower Back and Rear Delts

Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 50 pound dumb bells
4 x 8 - 55 pound dumb bells (total of 128 reps)

Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds

Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
4 x 12 - 20 pounds

Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 25 pound dumb bells

20 minutes of tread mill

 

[Old Navy]

Friday, February 22, 2008 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 163.0

This was the final day of Phase IV of Sully's Mass Maker Workout. We begin three week's of Phase V on Monday.

We did a few different exercises on the last day.

Hammer Strength Iso-Lateral Chest Press

1 x 8 - 250 pounds
1 x 8 - 275 pounds
1 x 8 - 300 pounds (PR)
3 x 8 - Dips

Hammer Strength Incline Chest Press
1 x 8 - 100 pounds
1 x 8 - 125 pounds
2 x 8 - Dips

Decline Triceps Extensions (Skull Crushers)
3 x 8 - 70 pounds

Triceps Press Downs
3 x 8 - 70 pounds

20 minutes of tread mill

 

[Old Navy]

Monday, February 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 161.4

Sully's Mass Maker Workout - Phase V, Week One, Day One.

We altered the plan by incorporating day six of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 146 - 70 pounds (4.0 minutes without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 25 - 275 pounds (maxed out the weight)

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep

Tread Mill - 25 minutes of moderate speed work.

The Hungarian Oak Legs Blast is a fun workout.

 

[Old Navy]

Tuesday, February 26, 2008, Training for the 2008 FAME World Championships

Weight: 159.4

Today we continued Phase V of the Mass Maker Plan

Upper Body Horizontal Dominant

Bench Press 6 sets of 5/4/3/5/4/3 reps
1 x 5 - 155 pounds
1 x 4 - 175 pounds
1 x 3 - 185 pounds
1 x 5 - 165 pounds
1 x 4 - 185 pounds
1 x 3 - 205 pounds (PR)

Seated Cable Rows 6 sets of 4-6 reps
2 x 6 - 120 pounds
2 x 6 - 140 pounds
2 x 6 - 160 pounds

Decline Skull Crushers 6 sets of 5/4/3/5/4/3
1 x 5 - 60 pounds
1 x 4 - 70 pounds
1 x 3 - 80 pounds
1 x 5 - 70 pounds
1 x 4 - 80 pounds
1 x 3 - 90 pounds (PR)

25 minutes of tread mill.

 

[Old Navy]

Wednesday, February 27, 2008, Training for the 2008 FAME World Championships

Weight: 159.0

Mass Maker Workout - Non-Weight Training Session

Today we focused on bodyweight exercises.

Pull Ups
5 x 10 (wide, narrow, hammer and biceps grip)

Hanging Leg Lifts
4 x 25

Push Ups
2 x 25

Slant Board Crunches
2 x 25

Unassisted Sit Ups
2 x 25

10 flights of stairs, non-stop

Nice change of pace workout.

 

[Old Navy]

Thursday, February 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 160.0

We did day eight of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 175 - 70 pounds (4:20 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)

Plus:

Adduction
3 x 10 - 275 pounds (Maxed the machine)

Abduction
3 x 10 - 250 pounds

Calves Extensions
3 x 25 - 150 pounds

Calves Raises
3 x 25 - Body weight

 

[Old Navy]

Friday, February 29, 2008 - 15 Weeks Until the 2008 FAME World Championships and Pro Showdown.

Weight: 160.0

Mass Maker Workout - Upper Body Vertical Dominant

Incline Bench Press 4 sets of 4-6 reps
1 x 6 - 135 pounds
1 x 6 - 155 pounds
1 x 6 - 175 pounds
1 x 6 - 185 pounds

Wide Grip Pull Downs 4 sets of 4-6 reps
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 130 pounds
1 x 6 - 145 pounds

Decline Triceps Extensions (Skull Crushers) 6 sets of 8/6/4/8/6/4 reps
1 x 8 - 50 pounds
1 x 6 - 60 pounds
1 x 4 - 70 pounds
1 x 8 - 80 pounds
1 x 6 - 90 pounds
1 x 4 - 100 pounds (I could only do one rep. My training partner did four reps)

Dumb Bell Curls 6 sets of 6-8 reps
1 x 6 - 25 pounds
1 x 6 - 30 pounds
1 x 6 - 35 pounds
1 x 6 - 40 pounds
1 x 6 - 45 pounds

25 minutes of tread mill.

A good ending to week one of Phase V of the Mass Maker/Hungarian Oak Leg Blast workout.

 

[Old Navy]

Monday, March 3, 2008 - 15 Weeks until the 2008 FAME World Championships and Pro Showdown.

Weight: 159.0

Sully's Mass Maker Workout - Phase V, Week Two, Day One.

We altered the plan by incorporating day eight of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 185 reps - 70 pounds (4:40 without rest) On Thursday, we go for 5:00 without rest.

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 10 - 305 pounds (maxed out the weight)

Abduction
3 x 10 - 275 pounds

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep

Tread Mill - 25 minutes of moderate speed work.

The Hungarian Oak Legs Blast is killing us.

 

[Old Navy]

Tuesday, March 4, 2008 - 14 Weeks Until the 2008 FAME World Championships in Toronto

Weight: 158.6

We did a little chest and a little back work today.

Dumb Bell Bench Press - 6 sets
1 x 6 - 60 pound dumb bells
1 x 5 - 70 pound dumb bells
1 x 4 - 80 pound dumb bells
1 x 6 - 65 pound dumb bells
1 x 5 - 75 pound dumb bells
1 x 5 - 90 pound dumb bells

Seated Cable Rows - 6 sets
2 x 6 - 140 pounds
2 x 6 - 160 pounds
2 x 6 - 180 pounds

30 minutes of tread mill.

Loved the intense dumb bell bench press session.

 

[Old Navy]

Wednesday, March 5, 2008, 14 Weeks Until the 2008 FAME Grand Master Pro World Championships

Weight: 158.2

Today was a non-weight training day so we did a 500.

We did 10 sets of 5 different exercises as a circuit, with no rest between circuits except for 60-seconds between the fifth and six.

Unassisted Pull Ups
10 x 10 - 100 pull ups (wide, narrow, biceps and hammer grip)

Hanging Leg Lifts
10 x 10 - done slowly with a hold at the top - 100 leg lifts

Slant Board Crunches
10 x 10 - each crunch was held for a few seconds - 100 crunches

Push Ups
10 x 10 - full extension and drop without touching the floor - 100 push ups

Skip Rope
10 x 10 - 100 skips

20 minutes of tread mill.

This was an exhausting and fun workout of 500 reps.

 

[Old Navy]

Thursday, March 6, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.

Weight: 157.4

Sully's Mass Maker Workout - Phase V, Week Two, Day Four.

We altered the plan by incorporating day nine of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 225 reps - 70 pounds (5:00 without rest). This is insane.

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)

Seated Calf Extensions on the Donkey Press Machine 3 x 25
3 x 25 - 200 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 10 - 305 pounds (maxed out the weight)

Abduction
3 x 10 - 275 pounds

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep

Tread Mill - 25 minutes of moderate speed work.

The Hungarian Oak Legs Blast is awesome.

 

[Old Navy]

Friday, March 7, 2008, Training for the 2008 FAME World Championships

Weight: 156.7

Today we focused on pause-rest sets.

Shoulder Press 2 sets
2 x 6 - 140 pounds (pause for 10 seconds between reps)

Lats Pull Downs 2 sets
2 x 6 - 180 pounds (pause for 10 seconds between reps)

Seated Rows 2 sets
2 x 6 - 180 pounds (pause for 10 seconds between reps)

Chest Press 2 sets
2 x 6 - 210 pounds (pause for 10 seconds between reps)

20 minutes of tread mill.

A good week of good work.

 

[Old Navy]

Monday, March 10, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.

Weight: 156.0

Sully's Mass Maker Workout - Phase V, Week Three, Day One.

We altered the plan by incorporating day ten of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 230 reps - 70 pounds (5:20 without rest) On Thursday, we go for 5:40 without rest. This is catching up with me. I was only able to add 5 squats with the extra 20 seconds. Whew.

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)

Seated Calf Extensions 3 x 25
3 x 25 - 160 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 10 - 305 pounds (maxed out the weight)

Abduction
3 x 10 - 295 pounds

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep

Tread Mill - 25 minutes of moderate speed work.

The Hungarian Oak Legs Blast is growing some quads muscle for sure.

 

[Old Navy]

Tuesday, March 11, 2008 - 13 Weeks Until the 2008 FAME World Championships and Pro Showdown

Weight: 156.2

Chest and Triceps

Iso-Lateral Wide Chest Press
3 x 8 200 pounds

Iso-Lateral Super Incline Press
3 x 8 - 100 pounds

Iso-Lateral Bench Press
3 x 8 - 120 pounds

Pec Deck
1 x 8 - 100 pounds
1 x 8 - 130 pounds
1 x 8 - 145 pounds

Triceps Press Down
1 x 8 - 57.5 pounds
1 x 8 - 65.0 pounds
1 x 8 - 72.5 pounds

Rope Pull Downs
1 x 8 - 42.5 pounds
1 x 8 - 50.0 pounds
1 x 8 - 57.5 pounds

Push Ups
1 x 20

Tread Mill
20 minutes of moderate speed work

A good change-of-pace workout.

 

[Old Navy]

Wednesday, March 12, 2008, 13 Weeks Until the 2008 FAME World Championships.

Weight: 155.6 pounds

Today we did weight machine circuit training and HITT cardio.

Circuit Training:
Six sets of 15 reps on six Life Fitness machines: 540 Reps

Row
Lat Pull Down
Back Extension
Biceps Curls
Shoulder Press
Lateral Raise

We rested for 60-seconds after each circuit.

HITT Cardio:
5 20-second splits at 8.5 speed

I'm looking forward to 5:40 of Hungarian Oak Legs Blast squats tomorrow.

 

[Old Navy]

Thursday, March 13, 2008 - 12 Weeks until the 2008 FAME World Championships and Pro Showdown.

Weight: 157.0 (After a re-feed day)

Sully's Mass Maker Workout - Phase V, Week Three, Day Four.

We altered the plan by incorporating day 11 of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 282 reps - 70 pounds (5:40 without rest) On Monday, we go for 6:00 without rest. Funny, like hitting a wall, I found a new burst of energy after the 4:00 minute mark.

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)

Donkey Press Calf Extensions 3 x 25
3 x 25 - 200 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 10 - 305 pounds (maxed out the weight)

Abduction
3 x 10 - 295 pounds

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep

Tread Mill - 25 minutes of moderate speed work.

The Hungarian Oak Legs Blast is a fun workout.

 

[Old Navy]

Friday, March 14, 2008 - Training for the 2008 FAME World Championships, Grand Master Pro Class, Toronto, June 14

Weight: 155.2 - Firming up nicely

Grrrrrrrr...New Old Navy Rule: Don't workout where you work.

My training partner and I work out at a Gold's Gym five-days-a-week. After our sessions, I drive for about 10 minutes to the Birmingham YMCA where I work full-time as a Personal Trainer. Today, my partner had an early-morning business meeting so I decided to train solo at my Y. Bad choice. During my workout three of my clients asked me for help and two personal trainer buds wanted to talk. And the Director asked me if I would conduct a new member orientation 30 minutes later. I said, of course I would.

I managed the following training in an hour:

Arnold's 3 sets
1 x 8 - 30 pounds
1 x 8 - 35 pounds
1 x 8 - 40 pounds

Seated Machine Rows 3 sets
1 x 8 140 pounds
1 x 8 150 pounds
1 x 8 160 pounds

Unassisted Pull Ups 3 sets
1 x 8 wide grip
1 x 8 hammer grip
1 x 8 biceps grip

Dumb Bell Curls 3 sets
1 x 8 25 pounds
1 x 8 30 pounds
1 x 8 35 pounds

Tread Mill - 20 minutes early and 30 minutes in the afternoon.

I guess it wasn't too bad, but I was not focused like I usually am.

 

[Old Navy]

Monday, March 17, 2008 - 13 Weeks until the 2008 FAME Grand Master Pro World Championships, June 14th, Toronto.

Here is my Contest Schedule for the first half of 2008:

March 29th, NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge

April 19th, OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge

May 24th, NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge

June 7th, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge

June 14th, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor

June 28th, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor

Training:

Weight: 157.0

Sully's Mass Maker Workout - Phase V, Week Three, Day One

We altered the plan by incorporating day 12 of the Hungarian Oak Leg Blast in our session. We will stay on Phase V until we complete the Oak Leg Blast in a couple of weeks.

Hungarian Oak Leg Blast

Squats - I upped my squat weight 10 pounds to 80 and my training partner upped his from 80 to 100 pounds.

1 x 225 reps - 80 pounds (6:00 without rest) On Thursday, we go for 6:20 without rest. We are fast approaching the end of this workout when we do eight minutes of squats without rest.

Extensions
2 x 30 - 80 pounds

Hamstring Curls
3 x 10 - 80 pounds, then, each set to failure (3 x 30)

Seated Calf Extensions 3 x 25
3 x 25 - 160 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 10 - 250 pounds

Abduction
3 x 10 - 250 pounds

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep

Tread Mill - 25 minutes of moderate speed work. I'll do another 30 minutes in the afternoon for my contest prep.

 

[Old Navy]

Tuesday, March 18, 2008, 13 Weeks Until the 2008 FAME World Championships and Pro Showdown.

Weight: 156.0

Chest and Triceps

Incline Bench Press
1 x 6 - 135 pounds
1 x 5 - 155 pounds
1 x 4 - 170 pounds

Decline Bench Press
1 x 6 - 135 pounds
1 x 5 - 185 pounds
1 x 4 - 205 pounds

Flat Bench Press
1 x 6 - 135 pounds
1 x 5 - 165 pounds
1 x 4 - 185 pounds

Dumb Bell Flies
2 x 8 - 35 pounds
1 x 8 - 40 pounds

Skull Crushers
3 x 8 - 60 pound barbell

Single Cable Triceps Pull Down
3 x 8 - 20 pounds, each null

Triceps Rope Pull down
3 x 8 - 35 pounds

HITT Cardio - 25 Minutes
4 - 20 second speed sprints at 8 elevation and 10 speed
1 - 30 second speed sprint at 8 elevation and 10 speed

 

[Old Navy]

Wednesday, March 19, 2008, 13 Weeks Until the 2008 FAME World Championships and Pro Showdown.

Weight: 155.6

We did Crazy Eights today: Eight sets of eight reps of eight exercises done in a cycle.

Lat Pull Down
3 x 8 - 100 pounds
3 x 8 - 120 pounds
2 x 8 - 140 pounds

Unassisted Pull Ups - Hammer, medium, wide and biceps grip
8 x 8 - Bodyweight

Seated Cable Rows
3 x 8 - 100 pounds
3 x 8 - 120 pounds
2 x 8 - 140 pounds

Push Ups
8 x 8 - Bodyweight

Hanging leg Lifts
8 x 8 - Bodyweight

Slant Board Crunches
8 x 8 - 60 degree slant

Skip Rope
8 x 16 - skips

25 minutes of moderate speed treadmill and another session later in the day.

 

[Old Navy]

Thursday, March 20, 2008 - 13 Weeks until the 2008 FAME World Championships and Pro Showdown.

Weight: 154.8

Sully's Mass Maker Workout - Phase V, Week Three, Day Four.

We altered the plan by incorporating day 13 of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 270 reps - 80 pounds (6:40 without rest) On Monday, we go for 7:00 without rest.

Extensions
2 x 30 - 80 pounds

Hamstring Curls
3 x 10 - 80 pounds, then, each set to failure (3 x 30)

Donkey Press Calf Extensions 3 x 25
3 x 25 - 200 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 10 - 250

Abduction
3 x 10 - 250

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.

Closing in on the final 8:00 of Squats for the Oak Leg Blast. Excellent program. Thank you Tom Platz

 

[Old Navy]

Friday, March 21, 2008 - 13 Weeks Until the 2008 FAME World Championships, Toronto, June 14

Weight: 156.0

Today we trained shoulders and abs.

Dumb Bell Extensions 3 sets
3 x 10 - 20 pound dumb bells

Dumb Bell Laterals 3 sets
3 x 10 - 20 pound dumb bells

Dumb Bell Shrugs 3 sets (front, side, back, side equals one rep)
3 x 10 - 50 pound dumb bells (120 total reps)

Pull Ups - 3 sets
3 x 10 - body weight

Crunches - 3 sets
3 x 10 - hold each crunch and squeeze

20 minutes of tread mill

A good week of training.

 

[Old Navy]

Monday, March 24, 2008 - 12 Weeks until the 2008 FAME Grand Master Pro World Championships, June 14, Toronto.

Here is my Contest Schedule for the first half of 2008:

March 29 - NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge

April 19 - OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge

May 24 - NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge

June 7, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge

June 14, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor

June 28, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor

Training:

Weight: 155.0

Hungarian Oak Leg Blast

Squats

1 x 228 reps - 80 pounds (7:00 without rest) On Thursday, we go for 7:20 without rest. We are fast approaching the end of this workout when we do eight minutes of squats without rest.

Leg Extensions
2 x 30 - 80 pounds

Hamstring Curls
3 x 10 - 80 pounds, then, each set to failure (3 x 30)

Seated Calf Extensions 3 x 25
3 x 25 - 170 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 15 - 250 pounds

Abduction
3 x 15 - 250 pounds

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work. I'll do another 30 minutes in the afternoon for my contest prep.

 

[Old Navy]

Tuesday, March 25, 2008, 12 Weeks Until the 2008 FAME World Championships and Pro Showdown.

Weight: 154.2

Rest Pause Workout - Chest and Triceps

Each set was six reps with a 10-second rest pause between each rep, allowing us to lift heavier weights.

Incline Bench Press 3 x 6
1 x 6 - 165 pounds
1 x 6 - 175 pounds
1 x 6 - 185 pounds

Decline Bench Press 3 x 6
1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 195 pounds

Flat Bench Press 3 x 6
1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 195 pounds

Triceps Push Downs 3 x 6
3 x 6 - 80 pounds

20 minutes of tread mill, 30 minutes additional later in the day.

 

[Old Navy]

Wednesday, March 26, 2008, 12 Weeks Until the 2008 FAME World Championships, Grand Master Pro Show, Toronto, June 14

Weight: 154.2

We did a bodyweight circuit training session today.

Hanging Leg Lifts
5 x 15

Slant Board Crunches
5 x 15

Unassisted Pull Ups
5 x 15

Push Ups
5 x 15

Jumping Jacks
5 x 15

Tread Mill
30 minutes

 

[Old Navy]

Thursday, March 27, 2008 - 12 Weeks until the 2008 FAME World Championships and Pro Showdown in Toronto.

Weight: 153.0

Hungarian Oak Leg Blast

My two training partners and I went up in weights today. I did 90 pounds, my larger friend did 100 and my very large friend did 110. Our reps went down from last week, but we still kicked butt.

Squats
1 x 250 reps - 90 pounds (7:20 without rest) On Monday, we go for 7:40 without rest.

Extensions
2 x 30 - 90 pounds

Hamstring Curls
3 x 10 - 90 pounds, then, each set to failure (3 x 30)

Donkey Press Calf Extensions 3 x 25
3 x 25 - 200 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 15 - 250

Abduction
3 x 15 - 250

Treadmill
30 minutes

Closing in on the final 8:00 of Squats for the Oak Leg Blast. Excellent program. Thank you Tom Platz.

 

[Old Navy]

Friday, March 28, 2008, 11 Weeks Until the 2008 FAME World Championships, Toronto, June 14

I will be in Atlanta this weekend judging an NGA pro qualifier contest.

Weight: 153.4

Back and Biceps

Seated Machine Rows (Heavy Duty Equipment with Plates)
3 x 8 - 150 pounds

Single Dumb Bell Pulls (Bench)
3 x 8 - 60 pounds

Lats Pull Down
3 x 8 - 160 pounds

Seated Lats Circular Machine
3 x 8 - 140 pounds

Seated Dumb Bell Curls
3 x 8 - 35 pounds

Preacher Curls
3 x 8 - 100 pounds

30 Minutes of Treadmill

 

[Old Navy]

Monday, March 31, 2008, 11 Weeks Until the 2006 FAME World Championships and Pro Showdown, June 14, Toronto

I judged a contest in Atlanta, Georgia this weekend. The First Annual N.G.A. Natural Muscle and Figure Classic pro qualifier attracted 70 excellent men and women athletes. It was tough to place these fine competitors, but we did and I feel we did a good job of selecting the winners in each class and the overall.

Instead of a guest poser, the promoter decided to do an audience participation stunt just before the intermission. He called for two men, two women and two teens to volunteer to step up on stage and have a 60-second push up contest. I raised my hand and the promoter said, "Old Navy, all right, who is going to challenge Old Navy to a push up contest." I will be 65 in a few weeks. A 55 year-old ex-marine stepped up and said, "I will." Fred and I went on stage and decided to have a little fun in front of the packed house. I took off my shirt and flexed and Fred said, "OK," and did the same. We did a short pose down before we settled on to the stage floor for the push up contest. The timer said, "Go," and we hit it. At the end of 60 seconds, I had done 78 push ups. My marine friend did 79. The audience cheered for both of us. It was a cool moment. Neither the two women nor the three teens matched either one of our totals.

On another note, my training partner, Michael Jackson, 49, a 6' 6", 258 pounds athlete took the test for First Degree Brown Belt in Karate on Saturday. He will learn the results next Thursday. I'm sure he made it.

Weight Training

Weight: 153.8 (A little cheating on Sunday)

Hungarian Oak Leg Blast

I held a 90 pound bar bell, my larger friend held 100 pounds and my very large friend did 110.

Squats
1 x 300 reps - 90 pounds (7:40 without rest) On Thursday, we go for the final session of the Blast for 8:00 without rest.

Extensions
2 x 30 - 90 pounds

Hamstring Curls
3 x 10 - 90 pounds, then, each set to failure (3 x 30)

Seated Calf Extensions 3 x 25
3 x 25 - 175 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Adduction
3 x 15 - 295

Abduction
3 x 15 - 250

Abdominal's 4 x 25
2 x 25 Crunches
1 x 25 Leg lifts
1 x 25 Unassisted sit ups

Treadmill
30 minutes

With 11 weeks to go, I have gotten a little more intense with my contest prep.

 

[Old Navy]

Tuesday, April 1, 2008, 12 weeks until the 2008 FAME World Championships in Toronto, June 14.

Weight: 153.4

Today I trained solo and did a SloMo routine, where each rep had a 5 count up and a 5 count down. I tried to lift as heavy as I could with this slow up and down pace. It was an intense session.

Dumb Bell Bench Press
3 x 8 - 50 pound dumb bells
3 x 8 - Dips

Decline Bar Bell Press
3 x 8 - 150 pounds
3 x 8 - Dips

Incline Bar Bell Press
3 x 8 - 145 pounds
3 x 8 - Dips

Incline Dumb Bell Flies
3 x 8 - 30 pound dumb bells
3 x 8 - Dips

Triceps Pushdowns
3 x 8 - 60 pounds
3 x 8 - Pushups

Triceps Rope Pull Downs
3 x 8 - 50 pounds
3 x 8 - Pushups

30 minutes of treadmill.

I worked hard, but I would rather work with my training partner.