Fourth Year Student: My Senior Year

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  1. 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.


  2. 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.
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  3. 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.

  4. 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.

  5. 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.
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  6. 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.

  7. 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.

  8. 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.

  9. 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.

  10. 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.

  11. 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

  12. 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

  13. 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

  14. 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.

  15. 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.

  16. 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.

  17. 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

  18. 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.

  19. 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.

  20. 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.

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

    Weight: 158.2

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

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

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

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

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

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

    Skip Rope
    10 x 10 - 100 skips

    20 minutes of tread mill.

    This was an exhausting and fun workout of 500 reps.

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

    Weight: 157.4

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

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

    Hungarian Oak Leg Blast

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

    Extensions
    2 x 30 - 70 pounds

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

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

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

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

    Abduction
    3 x 10 - 275 pounds

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

    Tread Mill - 25 minutes of moderate speed work.

    The Hungarian Oak Legs Blast is awesome.

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

    Weight: 156.7

    Today we focused on pause-rest sets.

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

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

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

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

    20 minutes of tread mill.

    A good week of good work.

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

    Weight: 156.0

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

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

    Hungarian Oak Leg Blast

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

    Extensions
    2 x 30 - 70 pounds

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

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

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

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

    Abduction
    3 x 10 - 295 pounds

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

    Tread Mill - 25 minutes of moderate speed work.

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

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

    Weight: 156.2

    Chest and Triceps

    Iso-Lateral Wide Chest Press
    3 x 8 200 pounds

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

    Iso-Lateral Bench Press
    3 x 8 - 120 pounds

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

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

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

    Push Ups
    1 x 20

    Tread Mill
    20 minutes of moderate speed work

    A good change-of-pace workout.

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

    Weight: 155.6 pounds

    Today we did weight machine circuit training and HITT cardio.

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

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

    We rested for 60-seconds after each circuit.

    HITT Cardio:
    5 20-second splits at 8.5 speed

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

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

    Weight: 157.0 (After a re-feed day)

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

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

    Hungarian Oak Leg Blast

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

    Extensions
    2 x 30 - 70 pounds

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

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

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

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

    Abduction
    3 x 10 - 295 pounds

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

    Tread Mill - 25 minutes of moderate speed work.

    The Hungarian Oak Legs Blast is a fun workout.

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

    Weight: 155.2 - Firming up nicely

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

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

    I managed the following training in an hour:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    Training:

    Weight: 157.0

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

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

    Hungarian Oak Leg Blast

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

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

    Extensions
    2 x 30 - 80 pounds

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

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

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

    Adduction
    3 x 10 - 250 pounds

    Abduction
    3 x 10 - 250 pounds

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

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

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

    Weight: 156.0

    Chest and Triceps

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

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

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

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

    Skull Crushers
    3 x 8 - 60 pound barbell

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

    Triceps Rope Pull down
    3 x 8 - 35 pounds

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