Fourth Year Student: My Senior Year

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  1. Thursday, January 3, 2008 - Training for the 2008 FAME World Championships

    Weight: 168.0 (After a Re-Feed)

    We really enjoyed this session which had the elements of rest pause and drop sets. We had a lot of fun doing this workout

    Sully's Mass Maker Workout, a Five-Phase Training Plan

    Phase 2 – Three Weeks - Week Two

    Day Four - Low Volume, Upper Body I


    Smith Machine Bench Press - 2 sets
    1 x 5 rest pause reps - 185 pounds
    1 x 5 rest pause reps - 205 pounds
    (1 rep, rack, 10 seconds rest, rep 2, rack...)
    Combined 2 x 10 push ups

    Dumb Bell Bench Lat Rows - 2 sets
    2 x 10 - 60 pounds
    2 x 8 - 50 pounds - drop set
    2 x 7 - 40 pounds - drop set
    2 x 5 - 30 pounds - drop set
    Combined 2 x 10 push ups

    Smith Machine Seated Shoulder Press - 2 sets
    1 x 5 rest pause reps - 135 pounds
    1 x 5 rest pause reps - 145 pounds
    Combined 2 x 10 push ups

    Free Motion Cable Lateral Raises- 2 sets
    2 x 10 - 20 pounds
    2 x 10 - 17.5 pounds drop set
    2 x 10 - 15 pounds drop set
    2 x 10 - 12.5 pounds drop set
    Combined 2 x 10 push ups

    Close Grip Bench Press in Smith Machine - 2 set
    1 x 5 rest pause reps - 165 pounds
    1 x 5 rest pause reps - 185 pounds
    Combined 2 x 10 push ups

    Cardio
    15 minutes of moderate speed, moderate elevation tread mill.

    Another awesome session, including 100 push ups.


  2. Friday, January 4, 2008 - Training for the 2008 FAME World Championships

    Weight: 169.4

    We completed the second week of Phase II and really enjoyed the experience. Next week, we will kick each exercise up by one set. We already have Phase III and it's very interesting. We will start the next three-week Phase on January 14th.

    Sully's Mass Maker Workout, a Five-Phase Training Plan

    Phase 2 – Three Weeks - Week Two

    Day Five - Low Volume, Upper Body II


    Rack Dead Lifts - 2 sets
    2 x 4 - 225 pounds

    Bent Over Dumb Bell Rows - 2 sets
    1 x 4 - 65 pound dumb bells
    1 x 4 - 70 pound dumb bells
    Hold contracted position for 5 seconds and negative position for 8 seconds

    Wide Grip Pull Down - 2 sets
    2 x 10 - 150 pounds
    2 x 10 - 140 pounds drop set
    2 x 10 - 120 pounds drop set
    2 x 10 - 100 pounds drop set
    This exercise was a killer

    Seated Cable Rope Rows to Face - 2 sets
    2 x 4 - 45 pounds
    Hold contracted position for 5 seconds and negative position for 5 seconds.

    Rear Delts Machine - 2 sets
    1 x 10 - 120 pounds
    1 x 10 - 100 pounds drop set
    1 x 10 - 85 pounds drop set
    1 x 10 - 70 pounds drop set

    Bar Bell Curls - 2 sets
    2 x 5 Rest Pause Reps - 80 pounds (PR)

    Cable Curls - 2 sets
    2 x 10 - 45 pounds
    2 x 10 - 40 pounds drop set
    2 x 10 - 35 pounds drop set
    2 x 10 - 30 pounds drop set

    Cardio
    20 minutes of moderate speed, elevated tread mill

    A great week of great work.
    •   
       


  3. Got a new years resolution?
    Keep up the good work.

  4. Quote Originally Posted by nelix View Post
    Got a new years resolution?
    Keep up the good work.
    That question was asked in the USP Labs Forum on AnabolicMinds. Here is my response:

    As a 65 year-old athlete, elegible for Medicare, to continue to prove that age is a statistic not a burden as I train to enter my 27th contest and third bodybuilding pro show in June.

    I want to:
    inspire
    motivate
    cajole
    help
    and push those baby boomers who are just now discovering they can't jump as high, climb as fast, swing as hard and recover as quickly as they could a few years ago, to assert themselves to get into and maintain the best shape of their lives through exercise and diet,
    with:
    determination
    dedication
    desire
    and grit, they, like me, can Get It Done!

  5. Monday, January 7, 2008 - Training for the 2008 FAME World Championships

    Weight: 167.4 pounds

    This is the first day of Week III, Phase II of Sean's Mass Maker workout. My training partner and I each added to Personal Records (PR's) in today's workout.

    Sully's Mass Maker Workout, a Five-Phase Training Plan

    Phase 2 – Three Weeks - Week Three

    Day One – Upper Body High Load Workout


    Incline Bench Press - 5 Sets
    1 x 4 - 155 pounds
    1 x 4 - 175 pounds
    1 x 4 - 185 pounds
    1 x 4 - 195 pounds
    1 x 4 - 200 pounds (PR)
    5 x 10 - Dips

    Wide Grip Bench Press - 4 Sets
    1 x 6 - 175 pounds
    1 x 6 - 185 pounds
    1 x 6 - 200 pounds
    1 x 4 - 215 pounds (PR)
    4 x 10 - Dips

    Cable Flies - 4 Sets
    1 x 8 - 20 pounds
    1 x 8 - 25 pounds
    1 x 8 - 30 pounds
    1 x 8 - 35 pounds
    4 x 10 - Dips

    Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.
    2 x 35 pound dumb bells

    Seated Dumb Bell Press - 5 Sets
    1 x 4 - 50 pound dumb bells
    1 x 4 - 55 pound dumb bells
    3 x 4 - 60 pound dumb bells

    Seated Lateral Raises - 5 Sets
    1 x 8 - 20 pound dumb bells
    3 x 8 - 25 pound dumb bells
    1 x 8 - 30 pound dumb bells

    Decline Skull Crushers - 4 Sets
    2 x 8 - 70 pound fixed bar bell
    2 x 8 - 80 pound fixed bar bell

    Cardio
    20 minutes - Low impact tread mill.


    We ran out of time and will do abs at home tonight.
    •   
       


  6. Tuesday, January 8, 2008 - Training for the 2008 FAME World Championships

    Weight: 166.8

    My training partner and I were "toast" before we hit the gym floor this morning. He is training for his test for the next level of Blue Belt in Karate and his sensi put the class through a rigorous session last night. I was "toast" because I stayed up to watch LSU handle OSU in the "Game."

    I got about five hours of sleep, not nearly enough for what we were about to do.

    Sully's Mass Maker Workout, a Five-Phase Training Plan

    Phase 2 – Three Weeks - Week Three

    Day Two - Legs Day!


    Squats - 4 Sets
    1 x 6 - 255 pounds
    1 x 6 - 275 pounds
    1 x 6 - 300 pounds
    1 x 20 - 255 pounds

    Leg press - 2 Sets
    1 x 8 - 270 pounds
    1 x 8 - 320 pounds

    Hack Squat - 2 Sets
    1 x 15 - 270 pounds
    1 x 15 - 320 pounds

    Leg Extensions - 1 Set followed by two drops sets of maximum reps
    1 x 15 - 175 pounds
    1 x 12 - 160 pounds - drop set
    1 x 10 - 145 pounds - drop set

    Quad stretch

    Stiff Leg Dead Lift - 2 Sets
    2 x 8 - Holding 50 pound dumb bells

    Leg Curl - 2 Sets with 1/4 reps at the end of each set
    2 x 8 - 125 pounds with 15 1/4 reps

    Ham String Stretch

    Seated Donkey Press Calf Raises - 3 Sets
    3 x 25 - 250 pounds

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

    15 Minutes of moderate speed, zero elevation tread mill.

    As I said, we were "toast."

    Nevertheless, an excellent workout. The SEC Rocks!

  7. Wednesday, January 9, 2008 - Training for the 2008 FAME World Championships

    Weight: 166.6 pounds

    My training partner and I felt strong today, in spite of a tough legs workout yesterday.

    Sully's Mass Maker Workout, a Five-Phase Training Plan

    Phase 2 – Three Weeks - Week Three

    Day Three - Upper Body High Volume


    Close Grip Lat Pull Down 4 Sets
    1 x 10 - 140 pounds
    1 x 10 - 150 pounds
    1 x 10 - 160 pounds
    1 x 10 - 165 pounds

    Combined with:

    Pull Ups 4 Sets
    4 x 10 - body weight

    Cable Rows 3 sets + Max + Max
    3 x 10 - 140 pounds
    3 x 15 - 120 pounds drop set
    3 x 15 - 70 pounds drop set

    Back stretch

    Machine Preacher Curls 5 Sets
    1 x 6 - 100 pounds
    1 x 6 - 115 pounds
    1 x 6 - 125 pounds
    1 x 6 - 140 pounds
    1 x 6 - 140 pounds

    Dumb Bell Curls 5 Sets
    4 x 8 - 30 pound dumb bells (singles, doubles, scissors)
    1 x 21's - 20 pound dumb bells

    Standing Machine Shrugs 3 Sets
    2 x 10 - 140 pounds
    1 x 10 - 160 pounds

    Cardio
    20 minutes of moderate speed, moderate elevation

    We are winding down from Phase II and are looking forward to Phase III next week.

  8. Thursday, January 10, 2008 - Training for the 2008 FAME World Championships

    Weight: 166.6

    We really enjoyed this session which had the elements of rest pause and drop sets. We had a lot of fun doing this workout

    Sully's Mass Maker Workout, a Five-Phase Training Plan

    Phase 2 – Three Weeks - Week Three

    Day Four - Low Volume, Upper Body I


    Smith Machine Bench Press - 3 sets
    1 x 5 rest pause reps - 185 pounds
    1 x 5 rest pause reps - 205 pounds
    1 x 5 rest pause reps - 225 pounds (PR)
    (1 rep, rack, 10 seconds rest, rep 2, rack...)
    Combined 3 x 10 push ups

    Life Fitness Cable Cross Over - 3 sets
    3 x 10 - 20 pounds
    3 x 10 - 17.5 pounds - drop set
    3 x 10 - 15 pounds - drop set
    3 x 10 - 12.5 pounds - drop set
    Combined 3 x 10 push ups

    Smith Machine Seated Shoulder Press - 3 sets
    1 x 5 rest pause reps - 135 pounds
    1 x 5 rest pause reps - 145 pounds
    1 x 5 rest pause reps - 155 pounds (PR)
    Combined 3 x 10 push ups

    Free Motion Cable Lateral Raises - 3 sets
    3 x 10 - 20 pounds
    3 x 10 - 17.5 pounds drop set
    3 x 10 - 15 pounds drop set
    3 x 10 - 12.5 pounds drop set
    Combined 3 x 10 push ups

    V-Bar Press Downs - 2 sets
    2 x 10 - 65 pounds
    2 x 10 - 57.5 pounds drop set
    2 x 10 - 50 pounds drop set
    2 x 10 - 42.5 pounds drop set
    Combined 2 x 10 push ups

    Cardio and Abs
    25 Slant board crunches with a squeeze-hold for 3 seconds each rep
    15 minutes of moderate speed, moderate elevation tread mill.

    Another awesome session, including 150 push ups.

  9. Friday, January 11, 2008 - 22 Weeks Until the 2008 FAME World Championships

    Weight: 167.4

    We completed the third week of Phase II and really enjoyed the experience. We will start the next three-week Phase on Monday.

    Sully's Mass Maker Workout, a Five-Phase Training Plan

    Phase 2 – Three Weeks - Week Three

    Day Five - Low Volume, Upper Body II


    Rack Dead Lifts - 4 sets
    2 x 4 - 225 pounds
    1 x 4 - 245 pounds
    1 x 4 - 275 pounds (PR) :dl:

    Bent Over T-Bar Rows - 3 sets
    1 x 4 - 90 pounds
    3 x 4 - 115 pounds
    Hold contracted position for 5 seconds and negative drop for 5 second count.

    Wide Grip Pull Down - 2 sets
    2 x 10 - 155 pounds
    2 x 10 - 140 pounds drop set
    2 x 10 - 120 pounds drop set
    2 x 10 - 100 pounds drop set
    This exercise left us breathless

    Rear Delts Machine - 2 sets
    2 x 10 - 120 pounds
    2 x 10 - 100 pounds drop set
    2 x 10 - 85 pounds drop set
    2 x 10 - 70 pounds drop set

    Bar Bell Curls - 2 sets
    2 x 5 50 pound bar bell - push against the drop for negatives

    Cable Curls - 2 sets
    2 x 10 - 45 pounds
    2 x 10 - 40 pounds drop set
    2 x 10 - 35 pounds drop set
    2 x 10 - 30 pounds drop set

    Cardio
    20 minutes of HITT with three 8 elevation, 8 speed splits

    We built off of Phase I for Phase II and now, we built off of Phase II for Phase III. This plan Rocks.

  10. Saturday, January 12, 2008 - Training for the 2008 FAME World Championships.

    My training partner and I completed Phase I and Phase II of Sull'y excellent 15-weeks training plan. Here is Phase III, that we will begin on Monday. This is going to be interesting.

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

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

    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)

    B. Overhead Push Press - 6 sets of 7/5/3/7/5/3

    C. Low Incline Dumb Bell Press (10% incline) - 4 sets of 8/6/4/20

    D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20

    Day Two - Legs

    A1. Full Squat - 3 sets of 6/8/20
    A2. Leg Extensions - 3 sets of 12-15

    B1. Stiff Leg Dead Lifts - 3 sets of 8-10
    B2. Leg Curls - 3 sets of 12-15

    C. Calf Press - 3 sets 15-20

    Day Three - Chest/Delts High Density Loading

    A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
    A2. Dips - 4 sets of 6-8
    A3. Dumb Bell Flies - 4 sets of 15-20
    (Do three sets without rest, then rest 90- seconds)

    B1. Seated Smith Press - 3 sets of 8-10
    B2. Front Raise with Bar Bells - 3 sets of 8-10
    B3. Seated Lateral Raise - 3 sets of 15-20
    (Do three sets without rest, then rest 90- seconds)

    Day Four - Chest/Delts High Volume

    A. Decline Bench Press - 4 sets of 4-6

    B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds)
    B2. Push ups - 4 sets of as many as possible

    C. Cable Crossover - 4 sets of 6-8 with 2 weight drops for as many as possible

    D. Chest stretch

    E. Seated Press on Hammer Machine or Dumb Bell Press - 4 sets of 4-6

    F1. Alternate Dumb Bell Front Raise - 4 sets of 8-10
    F2. Standing Lateral Raises - 4 sets of 8-10

    G. One Arm Cable Lateral Raises - 4 sets of 8-10 with 2 drops each set

    H. Shoulder stretch

    Day Five – Back, Shoulders and Biceps

    A. Bent Over Rows - 3 sets of 8-10

    B. Chins - 3 sets of 8-10

    C. Dumb Bell Shrugs - 3 sets of 10-15

    D. Decline Dumb Bell Extensions - 4 sets of 8-10

    E. Preacher Curls - 4 sets of 8-10

    On each chest/delts workout cut 2 sets the first week, so the 6 sets become 4 (do the first four rep ranges) and the 4 sets become 2 etc. On the other days for the other body parts keep at three sets. Add one set the second week and the third set the last week.

    Take in 2-3 scoops of BCAA's throughout the workout and 2 scoops whey post workouts. Rest between all sets is 90-seconds unless specified. Enjoy and grow!

    Sully

    Thanks, Sully. I plan to do both.

  11. Monday, January 14, 2008 - Five Months until the 2008 FAME World Championships

    Weight: 166.0

    My training partner and I completed Phase I and Phase II of Sully's excellent 15-weeks training plan. We started Phase III this morning.

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

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

    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 - 155 pounds
    1 x 5 - 175 pounds
    1 x 3 - 205 pounds

    1 x 7 - 165 pounds
    1 x 5 - 185 pounds
    1 x 3 - 215 pounds

    B. Overhead Push Press - 6 sets of 7/5/3/7/5/3
    1 x 7 - 140 pounds
    1 x 5 - 160 pounds
    1 x 3 - 190 pounds

    1 x 7 - 150 pounds
    1 x 5 - 170 pounds
    1 x 3 - 200 pounds

    C. Low Incline Dumb Bell Press (10% incline) - 4 sets of 8/6/4/20
    1 x 8 - 60 pound dumb bells
    1 x 6 - 70 pound dumb bells
    1 x 4 - 80 pound dumb bells
    1 x 20 - 50 pound dumb bells

    D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20
    1 x 8 - 35 pound dumb bells
    1 x 6 - 40 pound dumb bells
    1 x 4 - 50 pound dumb bells
    1 x 20 - 30 pound dumb bells

    20 minutes of low impact cardio.

    Great fun, interesting and tough!

  12. Tuesday, January 15, 2008 - Training for the 2008 FAME World Championships

    Weight: 166.0 (after a re-feed day)

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

    Day Two - Legs

    A1. Full Squat - 3 sets of 8/6/20
    1 x 8 - 255 pounds
    1 x 6 - 275 pounds
    1 x 20 - 225 pounds

    Each set combined with:

    A2. Leg Extensions - 3 sets of 12-15
    1 x 12 - 160 pounds
    1 x 12 - 175 pounds
    1 x 12 - 190 pounds

    B1. Stiff Leg Dead Lifts - 3 sets of 8-10
    1 x 8 - 155 pounds
    1 x 8 - 175 pounds
    1 x 8 - 185 pounds

    Each set combined with:

    B2. Leg Curls - 3 sets of 12-15
    1 x 12 - 125 pounds
    1 x 12 - 130 pounds
    1 x 12 - 135 pounds

    C1. Seated Calf Extensions - 3 sets 15-20
    3 x 25 - 165 pounds, toes straight, toes out, toes in

    Each set combined with:

    C2. Standing Calf Raises - 3 sets 15-20
    3 x 25 - Body weight, toes straight, toes out, toes in

    15 minutes of cool-down tread mill.

    My training partner and I were Toast after this workout.

  13. Wednesday, January 16, 2008 - Training for the 2008 FAME World Championships.

    Weight: 166.2

    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.

    Day Three - Chest/Delts High Density Loading

    A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
    1 x 8 - 155 pounds
    1 x 8 - 165 pounds
    1 x 8 - 175 pounds
    1 x 8 - 185 pounds

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

    A3. Dumb Bell Flies - 4 sets of 15-20
    2 x 15 - 30 pound dumb bells
    2 x 15 - 35 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 - 115 pounds
    1 x 8 - 125 pounds
    1 x 8 - 135 pounds

    B2. Front Raise with Bar Bells - 3 sets of 8-10
    1 x 8 - 45 pound bar bell
    1 x 8 - 55 pound bar bell
    1 x 8 - 65 pound bar bell

    B3. Seated Lateral Raise - 3 sets of 15-20
    2 x 15 - 20 pound dumb bells
    1 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

  14. Thursday, January 17, 2008 - Training for the 2008 FAME World Championships

    Weight: 167.0

    Today was a non-weight training day and we focused on abs and cardio.

    Hanging Leg Lifts
    4 x 25 - legs straight out

    Extreme Slant Board Crunches - 55 degree slant
    4 x 25 - crunches with a squeeze at the top of each crunch

    Unassisted Sit Ups
    2 x 25

    Machine Crunches
    2 x 25

    Skip Rope
    200 x skips

    20 minutes of moderate speed, moderate elevation tread mill

    We will resume the Mass Maker program tomorrow and Saturday morning.

  15. Friday, January 18, 2008 - Training for the 2008 FAME World Championships.

    Weight: 167.4

    Because my training partner and I took a day off from weight training this week, we will do Day Five of Week One of Phase III on Sunday afternoon. We are taking Saturday off because it's expected to snow here tomorrow morning. Birmingham, Alabama doesn't get snow that often and most motorists don't have a clue how to drive in those conditions, so we are staying off the road. I lived in Chicago, Connecticut, New York City and Northern Virginia and know how to handle bad weather. My partner is from Pennsylvania and he knows too. It's the locals we worry about.

    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.

    Day Four - Chest/Delts High Volume

    A. Decline Bench Press - 4 sets of 4-6
    1 x 6 - 175 pounds

    1 x 6 - 185 pounds

    1 x 6 - 195 pounds

    1 x 6 - 205 pounds (my partner did 1 RM of 275)

    B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds)
    1 x 8 - 60 pound dumb bells
    1 x 8 - 65 pound dumb bells
    1 x 8 - 70 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
    We only completed two sets because of time

    D. Chest stretch
    2 x 30 pound dumb bells

    E. Seated Press on Hammer Machine or Dumb Bell Press - 4 sets of 4-6
    We skipped this one because we 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
    We did these 4 sets as one set, front raises to laterals, front raises to laterals. Fun.

    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
    We ran out of time and could only complete two sets

    H. Shoulder stretch

    I. 15 minutes of low impact tread mill.

  16. Sunday, January 20, 2008 - Training for the 2008 FAME World Championships.

    Weight: 166.4

    My training partner and I completed week one of Phase III. This is a difficult, but fun training regimen.

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

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

    Day Five – Back, Shoulders and Biceps

    A. Bent Over Bar Bell Rows - 3 sets of 8-10
    1 x 8 - 95 pounds
    1 x 8 - 125 pounds
    1 x 8 - 145 pounds
    We paused at the top of each rep 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 30 - 50 pound dumb bells
    Each set, we did 10 front shrugs, 10 side shrugs and 10 rear shrugs, with a hold-squeeze in each rep.

    D. Decline Bar Bell Skull Crushers - 4 sets of 8-10
    2 x 10 - 60 pounds
    2 x 10 - 70 pounds

    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 (PR)
    My training partner did preacher curls and had a PR at 125 pounds. Whew!

    F. 20- minutes of low impact tread mill.

    A great first week of this Phase.

  17. Monday, January 21, 2008 - Training for the 2008 FAME World Championships

    Weight: 166.0

    My training partner and I had a tough workout today. We met yesterday afternoon for a training session and pretty well left the gym exhausted. I believe the residual weakness was still with us this morning. We had problems with some of the lifts that were easier last Monday. There is no doubt that the body needs time to rest and recover. We didn't give our bodies enough time to do either.

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

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

    Week Two - 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 - 160 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 (last Monday I did 215)

    B. Overhead Push Press - 6 sets of 7/5/3/7/5/3
    1 x 7 - 140 pounds
    1 x 5 - 160 pounds
    1 x 3 - 160 pounds (last Monday I did 190)

    1 x 7 - Didn't do this set
    1 x 5 - Didn't do this set
    1 x 3 - Didn't do this set

    C. Low Incline Dumb Bell Press (10% incline) - 4 sets of 8/6/4/20
    1 x 8 - 60 pound dumb bells
    1 x 6 - 70 pound dumb bells
    1 x 4 - 80 pound dumb bells
    1 x 20 - 50 pound dumb bells

    D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20
    1 x 8 - 40 pound dumb bells
    1 x 6 - 45 pound dumb bells
    1 x 4 - 55 pound dumb bells
    1 x 20 - 35 pound dumb bells
    I managed a 5 pound increase for each of these sets.

    20 minutes of low impact tread mill.

    Whew!

  18. Tuesday, January 22, 2008 - Training for the 2008 FAME World Pro Championships

    Weight: 164.0

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

    Week Two - Day Two - Legs


    A1. Full Squat - 3 sets of 8/6/20
    1 x 8 - 255 pounds
    1 x 6 - 275 pounds
    1 x 20 - 225 pounds

    Each set combined with:

    A2. Single Leg Press
    3 x 10 - 50 pounds (10 x each leg)

    We added Single Leg Press to this workout. Coming off a Squat, then doing 20 full Single Leg Presses, and then doing Extensions without a break took our breath away. Wow. Great stuff.

    A3. Leg Extensions - 3 sets of 12-15
    1 x 12 - 165 pounds
    1 x 12 - 175 pounds
    1 x 12 - 200 pounds (PR)

    We did A1, A2 and A3 with no rest between sets and rested two minutes between the combination sets.

    B1. Stiff Leg Dead Lifts - 3 sets of 8-10
    1 x 8 - 155 pounds
    1 x 8 - 175 pounds
    1 x 8 - 185 pounds

    Each set combined with:

    B2. Leg Curls - 3 sets of 12-15
    1 x 12 - 125 pounds
    1 x 12 - 130 pounds
    1 x 12 - 135 pounds

    C1. Donkey Press Seated Calf Raises - 3 sets 15-20
    3 x 25 - 250 pounds, toes straight, toes out, toes in

    Each set combined with:

    C2. Standing Calf Raises - 3 sets 15-20
    3 x 25 - Body weight, toes straight, toes out, toes in

    15 minutes of cool-down tread mill.

    My training partner and I enjoyed this intense workout.

  19. Wednesday, January 23, 2008 - Training for the 2008 FAME World Pro Championships.

    Weight: 164.2

    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 Two, Day Three - Chest/Delts High Density Loading

    A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
    1 x 8 - 165 pounds + 10 from last week
    1 x 8 - 175 pounds + 10 from last week
    1 x 8 - 185 pounds + 10 from last week
    1 x 8 - 205 pounds + 20 from last week. My partner had a PR of 225 pounds

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

    A3. Dumb Bell Flies - 4 sets of 15-20
    2 x 15 - 35 pound dumb bells + 5 pounds from last week
    1 x 15 - 40 pound dumb bells + 5 pounds from last week
    1 x 15 - 45 pound dumb bells + 10 pounds from last week

    (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 + 5 pounds from last week
    1 x 8 - 135 pounds + 5 pounds from last week
    1 x 8 - 145 pounds + 5 pounds from last week

    B2. Front Raise with Bar Bells - 3 sets of 8-10
    1 x 8 - 50 pound bar bell + 5 pounds from last week
    1 x 8 - 60 pound bar bell + 5 pounds from last week
    1 x 8 - 65 pound bar bell

    B3. Seated Lateral Raise - 3 sets of 15-20
    3 x 15 - 25 pound dumb bells + 5 pounds from last week

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

    Plus 20-minutes of low impact tread mill work.

    This plan builds from week to week. Sweet.

  20. Thursday, January 24, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

    Weight: 165.4

    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.

    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 - PR - Last week I did 205

    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
    We 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
    We skipped this because we 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
    We 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
    We only complete two sets

    H. Shoulder stretch

    I. 15 minutes of low impact tread mill.

    This is a tough workout to complete in 90-minutes. If we had two hours, it would be better.

  21. 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.

  22. 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.

  23. 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.

  24. 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.

  25. 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!

  26. 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.

  27. 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.

  28. 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.

  29. 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.

  30. 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.
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