Fourth Year Student: My Senior Year

Page 2 of 4 First 1234 Last
  1. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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!

  2. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  3. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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
    •   
       

  4. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  5. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  6. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  7. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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!
  8. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  9. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  10. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  11. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  12. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  13. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  14. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  15. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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!
  16. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  17. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  18. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  19. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  20. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  21. Registered User
    schmoove's Avatar
    Join Date
    Apr 2007
    Age
    37
    Posts
    9
    Answers
    0


    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.
  22. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    Quote Originally Posted by schmoove View Post
    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.
  23. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  24. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  25. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  26. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  27. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  28. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  29. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  30. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  31. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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
  32. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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
  33. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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
  34. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  35. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  36. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  37. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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
  38. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  39. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  40. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0


    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.
  •   

      
     

Similar Forum Threads

  1. Safe fat burner for my 50 year old mom?
    By RoboGiblets in forum Weight Loss
    Replies: 13
    Last Post: 03-20-2007, 07:03 PM
  2. Help training my 55 year old mother
    By NYhomeboy in forum Exercise Science
    Replies: 5
    Last Post: 08-14-2006, 06:34 PM
  3. My One Year Of Progress
    By ClintZ28 in forum Pics
    Replies: 8
    Last Post: 08-01-2004, 10:12 AM
  4. Need a supp stack for my 15 Year old brother-
    By JBlaze in forum Supplements
    Replies: 24
    Last Post: 07-05-2004, 11:15 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in