Fourth Year Student: My Senior Year

[Old Navy]

This is the first entry of my fourth journal covering my diet, training and bodybuilding contests for 2008 which begin June 13-15, when I compete in the Grand Master Pro Division at the 2008 FAME World Championships in Toronto. It will be my fourth Pro Show.

My first journal chronicled my training and prep leading up to my first contest in March, 2005. That year I entered six contests and won trophies in all but the first one. My next journal covered my second year of competition, during which I entered 10 contests, captured several titles and won two Pro Cards in drug-free federations.

My third journal covered my diet and training as I prepared to enter my first Pro Show in 2007. By the end of my third year, I had won a third Pro Card and competed in three Pro Shows, placing third in two of them and winning my Pro Class in my final contest of the year.

I title this journal, “Fourth Year Student: My Senior Year,” because I am still a student of our sport. I learn new techniques every time I go to the gym. I learn about diet and training, grooming and contest prep. I have received some great help along the way from fellow competitors, diet and training coaches, web sites and publications. My goal each time I step on to a stage is to be in the best shape of my life that day. In all 26 of my contests, that has been the case.

I call it My Senior Year, because this is my fourth year of competing and if I were in school, I would be a senior. It’s a little play on words. I am a senior. During this contest season, I will turn 65 years-of-age and I will be eligible for Medicare. My hope is that I won’t need the benefits that social service any time soon.

In 2008, I will bring to the bodybuilding stage my experience in competing as an amateur Open and Master competitor and as a Master Pro competitor, a contest judge, a guest poser, a Certified Personal Trainer and contest promoter. I am a moderator on four bodybuilding forums and hold an executive management position in an international natural bodybuilding, figure, fitness and model federation. I’m also fully employed as a Vice President, Communications of a multi-national, multi-media non-profit organization, unrelated to our sport.

My goals for this year are to diet and train to enter at least four Professional bodybuilding competitions.

Today, I begin training for my first contest of the year, the 2008 FAME World Championships in Toronto, Canada, June 13-15. I have already sent in my registration for the Grand Master Pro Division. In 2006, I won the FAME World Championship in Toronto in the Men’s Masters 60+ Class. In 2007, I won the FAME North American Championships in Miami in the Grand Master Pro Class. My goal is to win the 2008 FAME World Championships in Toronto in the Grand Master Pro Class. This will be no easy feat, because FAME contests bring out the best of the best in all classes, so I expect to face stiff competition. I look forward to that and will train as hard as I can to prepare.

I welcome your comments, suggestions and encouragement as you follow my quest. Thank you for your interest and now it’s time for me to get to work.

My goal, as I begin training for my next contest, is to embark on a lean mass gaining program. I ended my season on stage on November 3rd at 150 pounds. I want to compete next June at 155 pounds, so I will add enough weight to bring myself in at my desired contest weight after my contest prep, with the best conditioning I can achieve.

Supplements

USP Labs – Sponsored Athlete
- Anabolic Pump
- Powerfull
- P-SLiN
- Supercissus RX

SomaLife – Sponsored Athlete
- gHPSport

XanGo – Sponsored Athlete
- XanGo Juice

Beverly International – Distributor
- Mass Maker Protein Powder
- EFA Gold Essential Oils Blend
- Advanced Antioxidant
- Muscle Mass BCAA
- Creatine Select plus Phosphates
- Glutamine Select plus BCAAs

Activit
- Multivitamins

Beach Body
- Herbal Immune Boost

Diet

My diet is managed by 2007 NABBA National Champion, Eric Brugh and consists of four-day cycles of protein and carb management. Eric’s diet is proprietary so I can’t go into more detail. Just know that Eric was my nutritionist for my last six contests in 2007 and in each show, under Eric’s guidance, I came in harder and leaner.

Training Plan

Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks

Day One – Lower Body Quad Dominant

A Squat – 5 Sets
1 x 10; 1 x 8; 1 x 6; 1 x 4; 1 x 20
Tempo 3-0-3-0
Rest 90-seconds between sets

B1 Hack Squat – 4 Sets
4 x 8-10 no lockout

B2 Leg Press – 4 Sets
4 x 12-15 no lockout

C Walking Lunge – 3 Sets
3 x 8-12 steps per leg
Rest 60-seconds between sets

D Leg Extensions – 3 Sets
3 x 15-20
Change foot position for each set (in, out, forward)

E Seated Calf Raises – 3 Sets
3 x 8-10 – Hold stretch and contraction for 5 seconds

Day Two – Upper Body – Horizontal Dominant & Cardio

A Incline Press – 4 Sets
1 x 8; 1 x 6; 1 x 4; 1 x 10
Tempo 3-0-3-0
Rest 60-seconds between sets

B Bent Over Rows – 4 Sets
1 x 8; 1 x 6; 1 x 4; 1 x 10
Tempo 3-0-3-0
Rest 60-seconds between sets

C1 Wide Grip Bench Press to Neck – 4 Sets
4 x 8-10

C2 Seated Rows to Lower Abdomen – 4 Sets
4 x 8-10

D1 Decline Triceps Extensions – 4 Sets
4 x 7-9

D2 Bar Bell Curls – 4 Sets
4 x 7-9
Rest 60-seconds between sets

E Wide Grip Upright Row (elbows out and high) – 3 Sets
3 x 12-15

F Light Cardio – 20 minutes

Day Three – Lower Body Hip Dominant

A Stiff Leg Dead Lifts – 5 Sets
1 x 10; 1 x 8; 1 x 6; 1 x 4; 1 x 10
Tempo 3-0-3-0
Rest 60-seconds between sets

B1 Leg Curls – 4 Sets
4 x 8-10

B2 Feet High Leg Press (Heels on top of platform) – 4 Sets
4 x 10-12

C High Step Ups on Bench or Aerobic Platform – 3 Sets
3 x 8-12 steps each leg

D Seated Leg Curls (Bend upper body forward) – 3 Sets
3 x 12-15

E Calf Presses – 3 Sets
3 x 12-15 – Hold stretch and contraction for 5 seconds

Day Four – Upper Body Vertical Dominant and Cardio

A Seated Press to Front – 4 Sets
4 x 4-8
Rest 60-seconds between sets

B Wide Grip Pull Ups – 4 Sets
4 x 6-10 Hold contracted position for 3 seconds.

C1 Seated Lateral Raises – 4 Sets
4 x 10-12

C2 Straight Arm Pull Downs – 4 Sets
4 x 10-12

D1 Close Grip Bench Press – 4 Sets
4 x 4-8

D2 Hammer Dumb Bell Curls – 4 Sets
4 x 4-8

E Light Cardio – 20 minutes

Note: There are two light cardio sessions for each upper body day. This is to aid in recovery. The paired exercises are alternated so the A’s for example would be A1, rest 30-seconds, A2, rest 30-seconds, A-1 rest 30-seconds. These are not supersets. If the Tempo is not listed, it’s 2-1-2-1 (first number eccentric, second pause, third concentric, and fourth, stretch). This is not a rep to failure workout. Try to add 1-2% weight increase for each workout.

Friday, November 23, 2007, 29 Weeks until the 2008 FAME Worlds

After my final contest of the year on November 3rd, it felt great to be back in the gym after a two-week layoff. Since it’s Friday, I started my new training plan with what I will do on the fourth day of this plan. The Mass Maker Workout calls for weight training on Monday, Tuesday, Thursday and Friday.

Day Four – Upper Body Dominant and Cardio

A Seated Press to Front – 4 Sets
1 x 8 – 200 pounds
1 x 8 – 220 pounds
1 x 8 – 240 pounds
1 x 8 – 240 pounds

B Wide Grip Pull Ups – 4 Sets
4 x 6 Holding contracted position for 3 seconds.

C1 Seated Lateral Raises – 4 Sets
4 x 10 – 20 pound dumb bells

C2 Straight Arm Pull Downs – 4 Sets
4 x 10 - 50 pounds

D1 Close Grip Bench Press – 4 Sets
4 x 8 – 105 pounds

D2 Hammer Dumb Bell Curls – 4 Sets
4 x 8 – 25 pounds

E Light Cardio – 20 minutes
Moderate tread mill

It was good to be back.

 

[Old Navy]

Saturday, November 24, 2007

Weight: 156.8 pounds

Today I had a non-weight training session focusing on abs and cardio. My training partner and I will begin our new Mass Maker Workout Plan on Monday. I'm looking forward to adding some size during the off season.

Abs and Cardio

Hanging Leg Lifts
4 x 25 with a 2 second hold at the top of each rep

Push Ups
4 x 25 with a 2 second hold at the top of each rep

Slant Board Crunches
4 x 25 with a squeeze at the top of each rep

Seated Calf Presses
3 x 25 - 150 pounds with a 2 second hold at the top of each rep

Nice solo workout. It's great to be back in training.

 

[Old Navy]

Monday, November 26, 2007 - Training for the 2008 FAME World Championships, Toronto, Canada, June 13-15

Even though I worked out on Friday and Saturday, I consider today as the opening of my campaign to prepare for my first Pro Show of 2008 in seven months. For the past three weeks I have relaxed from rigorous training and contest diet. I have done light work in the gym and heavy work at the table. I have enjoyed the forbidden fruits of piggery for three weeks and now it's time to get serious. As Arnold says, "I'm Back!" Today I start my diet and training to bring me on stage in the best shape of my life on June 14, when I compete in the Grand Master Pro class of the 2008 FAME World Championships. My goal, at 65, is to win this contest.

My training Coach, Sean "Sully" Sullivan ([email protected]), provided my training plan. It's designed to help me add some needed size for my show. My nutrition coach, 2007 NABBA Champion, Eric Brugh ([email protected]), set me up with a lean mass gain diet.

I restarted a great UPS Labs stack of P-SLin, Anabolic Pump, Powerfull and Supercissus Rx. USP Labs is one of my sponsors.

Ready, Get Set, Go!

Weight 158.8 (+ 8.8 pounds from my contest on November 3)

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks

Day One – Lower Body Quad Dominant

A. Free Squat – 5 Sets
1 x 10 - 155 pounds
1 x 8 - 200 pounds
1 x 6 - 250 pounds
1 x 4 - 270 pounds (whew)
1 x 20 - 155 pounds
Tempo 3-0-3-0
Rest 90-seconds between sets

B1. Hack Squat – 4 Sets
1 x 10 - 200 pounds
3 x 10 - 250 pounds
No lockout
Rest 30-seconds between sets

B2. Leg Press – 4 Sets
1 x 10 - 200 pounds
3 x 10 - 250 pounds
No lockout
Rest 30-seconds between sets

C. Walking Lunge – 3 Sets
3 x 12 steps per leg
Rest 60-seconds between sets

D. Leg Extensions – 3 Sets
3 x 20 - 110 pounds (I couldn't lift any heavier - Toast)
Change foot position for each set (in, out, forward)

E1. Seated Calf Raises (Donkey Press) – 3 Sets
3 x 25 – 200 pounds
Hold stretch and contraction for 5 seconds

E2. Standing Calf Raises - Body Weight
3 x 25

I enjoyed this workout. It's good to be back on track.

 

[Old Navy]

Tuesday, November 27, 2007 - Training for the 2008 FAME World Championships

I worked with a new client this morning. His name is Michael Jackson and he is 47, 6' 2", 270 pounds. We both had a good time. We combined several exercises with push ups. I made the big man sweat. Ha.

Weight: 159.2

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks

Day Two – Upper Body – Horizontal Dominant & Cardio

A. Incline Press – 4 Sets
1 x 8 - 115 pounds
1 x 6 - 135 pounds
1 x 4 - 155 pounds
1 x 10 - 135 pounds
4 x 10 push ups
Tempo 3-0-3-0
Rest 60-seconds between sets

B. Bent Over Dumb Bell Rows – 4 Sets
1 x 8 - 35 pound dumb bells
1 x 6 - 40 pound dumb bells
1 x 4 - 50 pound dumb bells
1 x 10 - 40 pound dumb bells
4 x 10 push ups
Tempo 3-0-3-0
Rest 60-seconds between sets

C1. Wide Grip Bench Press to Neck – 4 Sets
1 x 10 - 95 pounds
1 x 10 - 115 pounds
1 x 10 - 125 pounds
1 x 10 - 135 pounds
4 x 10 push ups

C2. Seated Rows to Lower Abdomen – 4 Sets
1 x 10 - 100 pounds
1 x 10 - 105 pounds
1 x 10 - 120 pounds
1 x 10 - 140 pounds
4 x 10 push ups

D1. Decline Triceps Extensions – 4 Sets
2 x 9 - 50 pound bar bell
2 x 9 - 60 pound bar bell

D2. Bar Bell Curls – 4 Sets
4 x 9 - 50 pound bar bell (I Go, You Go)
No rest between sets

E, Wide Grip Upright Row (elbows out and high) – 3 Sets - Smith Machine
3 x 15 - 115 pounds

F. Light Cardio – 20 minutes

Michael said he really enjoyed out workout. I believe he did. It's been a long time since he did 160 push ups.

 

[Old Navy]

Wednesday, November 28, 2007 - Training for the 2008 FAME World Championships in Toronto

Weight: 157.8 pounds (Now that I'm eating clean, I have dropped a few pounds since my post- contest feeding frenzy).

Today my training partner and I had a non-weight training abs workout.

Hanging Leg Raises
4 x 25

Slant Board Crunches
4 x 25

Unassisted Sit Ups
4 x 25

Stretches
Heavenly

I am still sore as hell from Monday's legs workout. Whew.

 

[Old Navy]

Thursday, November 29, 2007 - Training for the FAME World Championships

Weight: 158.8

Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks

Day Three – Lower Body Hip Dominant

A. Stiff Leg Dead Lifts – 5 Sets
1 x 10 - 135 pounds
1 x 8 - 155 pounds
1 x 6 - 175 pounds
1 x 4 - 200 pounds
1 x 10 - 135 pounds
Tempo 3-0-3-0
Rest 60-seconds between sets

B1. Leg Curls – 4 Sets
4 x10 - 110 pounds

B2. Feet High Leg Press (Heels on top of platform) – 4 Sets
4 x 10 - 270 pounds

C. High Step Ups on Bench or Aerobic Platform – 3 Sets
3 x 12 steps each leg - Holding 30 pound dumb bells

D. Seated Leg Curls (Bend upper body forward) – 3 Sets
3 x 10 - 110 pounds

E. Calve Press – 3 Sets
3 x 25 – Hold stretch and contraction for 5 seconds

F. Standing Calve Raises
3 x 25 - Body weight - Hold stretch and contraction for 5 seconds

Great workout. Fun stuff.

 

[Old Navy]

Friday, November 30, 2007, Training for the 2008 FAME World Championships

Weight: 161.1

I have added 11 pounds since my final contest of the year on November 3rd. I'm not sure where I will taper off, maybe 165 - 167. My plan is to hold at whatever weight I hit for a period while lifting as heavy as I can to add some needed size, especially in my legs. Lots of squats in my future. My training partner couldn't make it today so I trained solo and spent some time BSing with my fellow gym rats. Hell, it's Friday. LOL

Day Four – Upper Body Dominant and Cardio

A. Seated Press to Front – 4 Sets (Life Fitness Chest Press)
1 x 8 – 130 pounds
1 x 8 – 145 pounds
1 x 8 – 150 pounds
1 x 8 – 160 pounds

B. Wide Grip Pull Ups – 4 Sets
4 x 6 Holding contracted position for 3 seconds.

C1. Seated Lateral Raises – 4 Sets
4 x 10 – 20 pound dumb bells

C2. Lat Pull Downs – 4 Sets
4 x 10 - 120 pounds

D1. Close Grip Bench Press – 4 Sets
4 x 8 – 135 pounds

D2. Hammer Dumb Bell Curls – 4 Sets
4 x 8 – 25 pounds

E. Light Cardio – 20 minutes
Moderate tread mill

While I was doing the exercises, I was intense. While I was BSing with my follow gym rats, I was mellow.

 

[Old Navy]

Monday, December 3, 2007 - Training for the 2008 FAME World Championships

Weight 157.6

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Two

Day One – Lower Body Quad Dominant

A. Free Squat – 5 Sets - Each set +5 pounds from last week
1 x 10 - 165 pounds
1 x 8 - 205 pounds
1 x 6 - 255 pounds
1 x 4 - 275 pounds (whew)
1 x 20 - 165 pounds
Tempo 3-0-3-0
Rest 90-seconds between sets

B1. Hack Squat – 4 Sets + 20 pounds from last week
4 x 10 - 270 pounds
No lockout
Rest 30-seconds between sets

B2.. Leg Press – 4 Sets + 20 pounds from last week
4 x 10 - 270 pounds
No lockout
Rest 30-seconds between sets

C. Walking Lunge – 3 Sets
3 x 12 steps per leg - Carrying 25 pound dumb bells
Rest 60-seconds between sets

D. Leg Extensions – 3 Sets
3 x 15 - 130 pounds
Change foot position for each set (in, out, forward)

E1. Seated Calf Raises (Donkey Press) – 3 Sets + 20 pounds from last week
3 x 25 – 230 pounds
Hold stretch and contraction for 5 seconds

E2. Standing Calf Raises - Body Weight
3 x 25

I felt strong today. Great pumps.

 

[Old Navy]

Tuesday, December 4 , 2007 - Training for the 2008 FAME World Championships

I continued working with a new client this morning. Michael Jackson is 47, 6' 2", 270 pounds. All of our lifts today were heavier than last week, except for two new exercises we did to replace two others.

Weight: 158.8

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Two

Day Two – Upper Body – Horizontal Dominant & Cardio

A. Incline Press – 4 Sets
1 x 8 - 125 pounds +10 pounds
1 x 6 - 155 pounds + 20 pounds
1 x 4 - 165 pounds + 10 pounds
1 x 10 - 155 pounds + 20 pounds
4 x 10 Dips
Tempo 3-0-3-0
Rest 60-seconds between sets

B. Bent Over Bar Bell Rows – 4 Sets
1 x 8 - 70 pounds
1 x 6 - 90 pounds
1 x 4 - 110 pounds
1 x 10 - 70 pounds
Tempo 3-0-3-0
Rest 60-seconds between sets

C1. Wide Grip Bench Press to Neck – 4 Sets
1 x 10 - 105 pounds + 15 pounds
1 x 10 - 125 pounds + 10 pounds
1 x 10 - 145 pounds + 20 pounds
1 x 10 - 165 pounds + 30 pounds

C2. Seated Dual Cable Rows to Lower Abdomen – 4 Sets
4 x 10 - 60 pounds

D1. Decline Triceps Extensions – 4 Sets
4 x 9 - 70 pound bar bell - + 20 pounds

D2. Bar Bell Curls – 4 Sets
4 x 9 - 60 pound bar bell (I Go, You Go) + 10 pounds
No rest between sets

E, Wide Grip Upright Row (elbows out and high) – 3 Sets - Smith Machine
3 x 15 - 115 pounds (Didn't do this, ran out of time).

F. Light Cardio – 20 minutes (Didn't do this, ran out of time)

Michael and I enjoyed moving up in weights. We will do more moving up on Thursday. Tomorrow is an abs and cardio day.

 

[Old Navy]

Wednesday, December 5 , 2007 - Training for the 2008 FAME World Championships in Toronto

Weight: 160.0 I'm starting to add some lean weight as I contunue my bulking up phase

I trained my two training partners today (225 pounds and 270 pounds). The three of us made quite a stir doing crunches, situps, pull ups and skip rope as a trio.

Pull Ups
5 x 10 (my training partners did assisted, I did free)

Hanging Leg Raises
4 x 25

Slant Board Crunches
4 x 25 (6 pound ball toss for two sets)

Ball Crunches
2 x 25

Unassisted Sit Ups
4 x 25

Skip Rope
1 x 200

Stretches


This was a good solid non-weight training workout

 

[Old Navy]

Thursday, December 6, 2007 - Training for the FAME World Championships

Weight: 161.8

Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Two

Day Three – Lower Body Hip Dominant

A. Romanian Stiff Leg Dead Lifts – 5 Sets
1 x 10 - 135 pounds
1 x 8 - 155 pounds
1 x 6 - 175 pounds
1 x 4 - 200 pounds
1 x 10 - 135 pounds
Tempo 3-0-3-0
Rest 90-seconds between sets

B1. Leg Curls – 4 Sets
4 x10 - 125 pounds

B2. Feet High Leg Press (Heels on top of platform) – 4 Sets
4 x 10 - 270 pounds

C. Single Step Stair Climb
10 flights up, 10 flights down

D1. Hip Adductor
3 x 10 - 305 pounds (maxed machine)

D2. Hip Abductor
3 x 10 - 250 pounds

E. Calve Press – 3 Sets
3 x 25 – Hold stretch and contraction for 5 seconds

F. Standing Calve Raises
3 x 25 - Body weight - Hold stretch and contraction for 5 seconds

Great workout. Fun stuff. My two gentle giant training partners had a good time.

 

[Old Navy]

Friday, December 7, 2007, Training for the 2008 FAME World Championship

Weight: 162.8

I have added nearly 13 pounds since my final contest of the year on November 3rd. I'm not sure where I will taper off, maybe 165 - 170. My plan is to hold at whatever weight I hit for a period while lifting as heavy as I can to add some needed size, especially in my legs. Lots of squats in my future.

Day Four – Upper Body Dominant and Cardio

A. Dumb Bell Flat Bench Press – 4 Sets
1 x 8 – 60 pounds
1 x 8 – 65 pounds
1 x 8 – 70 pounds
1 x 8 – 80 pounds

B. Wide Grip Pull Ups – 4 Sets
4 x 6 Holding contracted position for 3 seconds.

C1. Seated Lateral Raises – 4 Sets
4 x 10 – 25 pound dumb bells

C2. Lat Pull Downs – 4 Sets
4 x 10 - 120 pounds

D1. Close Grip Bench Press – 4 Sets
4 x 8 – 155 pounds

D2. Hammer Dumb Bell Curls – 4 Sets
4 x 8 – 30 pounds

E. Light Cardio – 20 minutes
Moderate tread mill

This is the second week of Phase I. I already have Phase II in my hands and will start it after we complete week three of Phase I.

 

[Old Navy]

Best Legs Day Ever - Personal Best in the Squat Rack

Monday, December 10, 2007 - Training for the 2008 FAME World Championships

Weight 161.2

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Three

Day One – Lower Body Quad Dominant

Today I had the best legs workout ever and set a personal best lift in the Squat rack.

A. Free Squat – 5 Sets
1 x 10 - 135 pounds warm up
1 x 10 - 185 pounds
1 x 8 - 225 pounds
1 x 6 - 275 pounds
1 x 6- 325 pounds - Personal Record
1 x 20 - 155 pounds

B-1 Hack Squat – 2 Sets
2 x 10 - 300 pounds

B-2. Leg Press – 2 Sets
2 x 10 - 300 pounds

C. Walking Lunge – 2 Sets
2 x 12 steps per leg - Carrying 30 pound dumb bells

D. Leg Extensions – 3 Sets
3 x 12 - 150 pounds

E1. Seated Calf Raises (Donkey Press) – 3 Sets
3 x 25 – 200 pounds

E2. Standing Weighted Calf Raises (Smith Machine) - 3 Sets
3 x 25 - 200 pounds

I felt extra strong today. Great pumps. Great Psyche.

 

[Old Navy]

Tuesday, December 11 , 2007 - Training for the 2008 FAME World Championships

I continued working with a new client this morning. Michael Jackson is 47, 6' 2", 270 pounds. All of our lifts today were heavier than last week, except for two new exercises we did to replace two others. We also combined push ups with each set.

Weight: 160.8

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Three

Day Two – Upper Body – Horizontal Dominant & Cardio - 90 Minute Workout

A. Incline Dumb Bell Press – 4 Sets
1 x 8 - 50 pound dumb bells
1 x 6 - 60 pound dumb bells
1 x 4 - 75 pound dumb bells
1 x 10 - 50 pound dumb bells
4 x 10 Push ups

B. Bent Over Dumb Bell Rows – 4 Sets
1 x 8 - 40 pound dumb bells
1 x 6 - 45 pound dumb bells
1 x 4 - 50 pound dumb bells
1 x 10 - 50 pound dumb bells
4 x 10 Push ups

C. Flat Bench Dumb Bell Flies – 4 Sets
1 x 10 - 30 pound dumb bells
1 x 10 - 35 pound dumb bells
1 x 10 - 40 pound dumb bells
1 x 15 - 50 pound dumb bells (felt strong)
4 x 10 Push ups

D. Wide Grip Seated Cable Rows to Lower Abdomen – 4 Sets
1 x 8 - 100 pounds
1 x 8 - 105 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
4 x 10 Push ups

E. Decline Triceps Extensions – 2 Sets
2 x 9 - 35 pound dumb bells
2 x 10 Push ups

F. Dumb Bell Curls – 4 Sets
1 x 9 - 30 pound single dumb bell curls
1 x 9 - 30 pound double dumb bell curls
1 x 9 - 25 pound slow raise/slow lower dumb bell curls
1 x 25 - 25 pound scissor dumb bell curls
4 x 10 Push ups

G. Life Fitness Lat Pull Down - 3 sets
1 x 8 - 130 pounds
1 x 8 - 150 pounds
1 x 8 - 175 pounds
3 x 10 Push ups

H. Light Cardio – 20 minutes (Didn't do this, ran out of time)

Michael and I enjoyed moving up in weights. We will do more moving up on Thursday. Tomorrow is an abs and cardio day. It was also cool doing 250 push ups. It doesn't seem like a lot when you do them 10 at a time.

 

[Old Navy]

Wednesday, December 12 , 2007 - Training for the 2008 FAME World Championships in Toronto

Weight: 161.6 I'm continuing to add lean weight as I continue my bulking up phase.

Non-Weight Training Workout

Pull Ups
5 x 10 (last set included 1 x 5 with a 45-pound plate strapped to my waist)

Hanging Leg Raises
4 x 25

Slant Board Crunches
4 x 25 (holding two 5-pound weights close to the head)

Bosu Ball Balance with Weights
2 x 25 with 10 pound dumb bells (curls, laterals, extensions, presses)

Unassisted Sit Ups
4 x 25

Leg raises
2 x 25 (holding a 4 pound ball between the feet)

Skip Rope
1 x 200

Stretches

This was a good solid non-weight training workout

 

[Old Navy]

Thursday, December 13, 2007 - Training for the FAME World Championships

Weight: 163.2 (I went to my company's Christmas Luncheon yesterday. Nuff said.)

Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Three

Day Three – Lower Body Hip Dominant

A. Stiff Leg Dead Lifts – 5 Sets
1 x 10 - 155 pounds
1 x 8 - 175 pounds
1 x 6 - 205 pounds
1 x 4 - 225 pounds
1 x 10 - 155 pounds

B. Leg Curls – 4 Sets
4 x 8 - 140 pounds

C. High Step Ups on Bench
3 x 12 steps each leg, holding two 5 pound plates

D. Seated Calve Press – 3 Sets
3 x 25 – 170 pounds - Hold stretch and contraction for 5 seconds

E. Standing Calve Raises
3 x 25 - Body weight - Hold stretch and contraction for 5 seconds

Great workout. We had cut it short because my partner had a doctor's appointment.

 

[Old Navy]

Friday, December 14, 2007, Training for the 2008 FAME World Championships

Weight: 163.0

This was the final workout of Phase I of Sean's Mass Maker Workout. Tomorrow I will post Phase II and begin the new workout on Monday.

Day Four – Upper Body Dominant

A. Seated Press to Front – 4 Sets (Hammer Strength Iso-lateral wide chest press)
1 x 8 - 200 pounds
1 x 8 - 220 pounds
1 x 8 - 240 pounds
1 x 8 - 260 pounds
4 x 10 Dips

B. Lats Pull Downs – 5 Sets (Free Motion cable machine)
Holding contracted position for 3 seconds.
1 x 6 - 100 pounds
1 x 6 - 120 pounds
1 x 6 - 140 pounds
1 x 6 - 160 pounds
1 x 10 - 100 pounds - single arm pull downs
4 x 10 Dips

C. Seated Lateral Raises – 4 Sets (Life Fitness Shoulder Raise)
1 x 8 - 50 pounds
1 x 8 - 70 pounds
1 x 8 - 90 pounds
1 x 8 - 100 pounds

D. Side Arm Cable Pull Downs – 2 Sets
2 x 10 - 20 pounds

E. Dumb Bell Shrugs - 2 Sets
2 x 20 - 60 pound dumb bells

F. Machine Preacher Curls – 4 Sets
1 x 8 - 70 pounds
1 x 8 - 80 pounds
1 x 8 - 90 pounds
1 x 15 - 100 pounds

G. Light Cardio – 20 minutes
Moderate tread mill

This has been an excellent three weeks. It will only get better.

 

[Old Navy]

Saturday, December 15, 2007, Training for the 2008 FAME World Championships Toronto, Canada, June 13-15

On Monday, I will begin Phase II of a five-part training plan developed by my Friend and Coach, Sean “Sully” Sullivan of Cape Cod, Massachusetts. During the past two years, Sully has helped me prepare for all of my bodybuilding competitions. With his help, I have improved for each contest. This 15-week plan is Sully’s latest effort to help me grow some new muscle for my next Pro Show in six months. Thanks, Sully. You’re the best!

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

Phase 2 – Three Weeks

Day One – Upper Body High Load Workout

Incline Bench Press
5 Sets, 4-6 Reps

Wide Grip Bench Press
4 Sets, 6-8 Reps

Cable Flies
4 Sets, 8-12 Reps

Dips
3 Drop Sets, 4-6 Reps + Max, + Max, with 10 seconds rest between maximum efforts

Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.

Seated Dumb Bell Press
5 Sets, 4-6 Reps

Seated Lateral Raises
5 Sets, 8-10 Reps

Decline Skull Crushers
4 Sets, 8-10 Reps

Day Two - Legs Day!

Squats
4 Sets, 4-6 Reps - followed by 1 Set of 20-30 Reps

Leg press
4 Sets, 8-10 Reps

Hack Squat
4 Sets, 15-20 Reps

Leg Extensions
1 Set, 15-20 Reps - followed by 2 drop sets of maximum reps

Quad stretch

Stiff Leg Dead Lift
5 Sets, 6-8 Reps

Leg Curl
5 Sets, 8-10 Reps with 1/4 reps at the end of each set

Ham String Stretch

Seated Calf Press
3 Sets, 20-30 Reps

Standing Calf Raises
3 Sets, 6-8 Reps

Day Three - Upper Body High Volume I

Rack Dead Lifts
4 Sets, 4-6 Reps

Pull Ups
4 Sets, 6-8 Reps

Close Grip Lat Pull Down
4 Sets, 10-12 Reps

Cable Rows
3 sets, 4-6 + Max + Max

Back stretch

Preacher Curls
5 Sets, 6-8 Reps

Dumb Bell Curls
5 Sets, 8-10 Reps

Seated Dumb Bell Shrugs
3 Sets, 4-6 Reps

Bent-Over Laterals
3 Sets, 8-10 Reps

Day Four - Low Volume, Upper Body I

Smith Machine Bench Press
3 Sets, 5 Rest Pause Reps
(1 rep, rack, 10 seconds rest, rep 2, rack...)

Cable Crossover
2 Sets, 10-12 Reps
With 3 weight drops (total 30-40 reps/set)

Hammer or Smith Shoulder Press
3 Sets, 5 Rest Pause Reps

Cable Lateral Raises
2 sets, 10-12 reps
With 3 drops (total is 30-40 reps/set)

Close Grip Bench Press in Smith
3 Sets, 5 Rest Pause Reps

V-Bar Press Downs
2 Sets, 10-12 Reps
With 3 drops (total of 30-40 reps/set)

Day Five - Low Volume, Upper Body II

Hammer or Bent Over Bar Bell Rows
3 Sets, 4-6 Reps
Hold contracted position for 5 seconds and negative position for 8 seconds

Wide Grip Pull Down
2 Sets, 10-12 Reps
With 3 drops each set

Seated Cable Rows to Face
3 Sets, 3-4 Reps
Hold contracted position for 5 seconds and negative position for 5 seconds.

Rear Delts Machine
3 Sets of 10-12 Reps
With 3 drops each set

Bar Bell Curls
3 Sets, 5 Rest Pause Reps

Cable Curls
2 Sets, 10-12 Reps
With 3 drops each set

Note: Week one do 2 fewer sets of each exercise then listed, so if it says 5 do 3. The following week add a set and go to 4 and the 3rd week add another set and go to 5. So the 3 set exercises are 1 set, week 1, 2 sets, week 2 and so on. Both the volume and intensity have gone up in this Phase. You add a day and do drop sets. This adds to both the volume and the intensity. From here we go into body part specialization programs and end with a low volume, super high intensity phase. Over 15 weeks you should see some great size gains.

Sully

 

[Old Navy]

Monday, December 17, 2008 - Training for the 2008 FAME World Championships

Weight: 163.6 pounds

This is the first day of Phase II of Sean's Mass Maker workout. We lifted heavy with fewer reps. Fun.

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

Phase 2 – Three Weeks

Day One – Upper Body High Load Workout

Incline Bench Press - 3 Sets
1 x 4 - 155 pounds
1 x 4 - 175 pounds
1 x 4 - 185 pounds

Wide Grip Bench Press - 2 Sets
1 x 6 - 175 pounds
1 x 6 - 185 pounds

Cable Flies - 2 Sets
1 x 8 - 20 pounds
1 x 8 - 25 pounds

Dips 1 Set + Max, + Max, with 10 seconds rest between maximum efforts
1 x 6
1 x 20
1 x 15

Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.
2 x 30 pound dumb bells

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

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

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

Slant Board Crunches
1 x 25

Unassisted Sit Ups
1 x 25

Hanging Leg Lifts
2 x 25

This was a great first day of Phase II.

 

[Old Navy]

Tuesday, December 18, 2007 - Training for the 2008 FAME World Championships

Weight: 163.0

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

Phase 2 – Three Weeks

Day Two - Legs Day!

Squats 3 Sets
1 x 4 - 255 pounds
1 x 4 - 275 pounds
1 x 20 - 225 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 - 150 pounds
1 x 12 - 135 pounds - drop set
1 x 10 - 120 pounds - drop set

Quad stretch

Stiff Leg Dead Lift 3 Sets
1 x 6 - 185 pounds
2 x 6 - 205 pounds

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 Calf Press 3 Sets
3 x 25 - 200 pounds

Standing Calf Raises 3 Sets
3 x 25 - Body Weight

Now I understand why Sully put a ! after Legs Day.

 

[Old Navy]

Wednesday, December 19, 2007 - Training for the 2008 FAME World Championships

Weight: 162.6 pounds

We were beat most of yesterday after our The Legs! workout. So today, guess what, Sully had us start with Dead Lifts. We did them but I am going to recommend to Sully that he modifies the plan to have Dead Lifts on Day Five, instead of Day Three, following a killer legs workout.

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

Phase 2 – Three Weeks - Week One

Day Three - Upper Body High Volume I

Rack Dead Lifts 2 Sets
2 x 4 - 225 pounds

Pull Ups 2 Sets
2 x 6 - body weight

Close Grip Lat Pull Down 2 Sets
2 x 10 - 140 pounds

Cable Rows 1 set + Max + Max
1 x 4 - 140 pounds
1 x 15 - 100 pounds drop set
1 x 15 - 70 pounds drop set

Back stretch

Preacher Curls 3 Sets
2 x 6 - 60 pounds
1 x 6 - 70 pounds

Dumb Bell Curls 3 Sets
2 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells

Seated Dumb Bell Shrugs 1 Set
1 x 6 - 60 pound dumb bells

Bent-Over Laterals 1 Set
1 x 8 - 25 pound dumb bells

Hanging Leg Lifts
2 x 25

Slant Board Crunches
2 x 25

Tuff stuff!

 

[Old Navy]

Thursday, December 20, 2007 - Training for the 2008 FAME World Championships

Weight: 165.0 (5' 6.5" tall and the most I have ever weighed)

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 One

Day Four - Low Volume, Upper Body I

Smith Machine Bench Press - 1 set
1 x 5 Rest Pause Reps - 185 pounds
(1 rep, rack, 10 seconds rest, rep 2, rack...)

Free Motion Cable Crossover - 1 set
1 x 10 - 20 pounds
1 x 10 - 17.5 pounds drop set
1 x 10 - 15 pounds drop set
1 x 10 - 12.5 pounds drop set

Smith Machine Seated Shoulder Press - 1 set
1 x 5 Rest Pause Sets - 125 pounds

Free Motion Cable Lateral Raises- 1 set
1 x 10 - 20 pounds
1 x 10 - 17.5 pounds drop set
1 x 10 - 15 pounds drop set
1 x 10 - 12.5 pounds drop set

Close Grip Bench Press in Smith Machine - 1 set
1 x 5 Rest Pause Reps - 165 pounds

V-Bar Press Downs - 1 set
1 x 10 - 65 pounds
1 x 10 - 57.5 pounds drop set
1 x 10 - 50 pounds drop set
1 x 10 - 42.5 pounds drop set

Slant Board Crunches - 2 sets
2 x 25

Rowing Machine
15 minutes

 

[Old Navy]

Friday, December 21, 2007 - Training for the 2008 FAME World Championships

Weight: 167.4 (After a high-carbs refeed day)

We completed the first week of Phase 2 and really enjoyed the experience. Next week, my training partner is away for the week and we will do our own workouts as we are able, but not do Sully's plan. We will pick up Week Two when we get back together. At that time, we will add a set to every exercise while mostly keeping the reps and weights the same. Should be awesome.

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

Phase 2 – Three Weeks - Week One

Day Five - Low Volume, Upper Body II
Smith Machine Bent Over Rows - 1 set
1 x 4 - 135 pounds
Hold contracted position for 5 seconds and negative position for 8 seconds

Wide Grip Pull Down - 1 set
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

Seated Cable Rows to Face 1 Sets
1 x 4 - 45 pounds
Hold contracted position for 5 seconds and negative position for 5 seconds.

Rear Delts Machine - 1 Set
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 - 1 set
1 x 5 Rest Pause Reps - 70 pounds

Cable Curls - 1 set
1 x 10 - 45 pounds
1 x 10 - 40 pounds drop set
1 x 10 - 35 pounds drop set
1 x 10 - 30 pounds drop set

Cardio
20 minutes of moderate speed, elevated tread mill

We like Sully's plan a lot.

 

[Old Navy]

Monday, December 24, 2007 - Training for the 2008 FAME World Championships

Weight: 165.0 pounds

Weight training on Christmas Eve means I am either obsessed or dedicated, probably a little of both. Ha. My training partner is out of town visiting relatives so we shelved Sully's Mass Maker Training Plan for the week and both of us will do our own thing in the gym until he returns on Monday.

Today I worked chest and triceps and threw in a little heart work.

Flat Bench Dumb Bell Press
1 x 10 - 50 pound dumb bells
1 x 10 - 60 pound dumb bells
1 x 10 - 75 pound dumb bells
3 x 10 - Dips - unassisted chest dominate

Incline Bar Bell Bench Press
3 x 10 - 155 pounds
3 x 10 - Dips - unassisted chest dominate

Decline Bar Bell Bench Press
3 x 10 - 125 pounds
3 x 10 - Dips - unassisted chest dominate

Triceps Push Down
1 x 10 - 57.5 pounds
1 x 10 - 65 pounds
1 x 10 - 70 pounds
3 x 10 - Dips - unassisted triceps dominate

Triceps Rope Pull Down
1 x 55 pounds
2 x 50 pounds
3 x 10 - Dips - unassisted triceps dominate

Heart Work

Skip Rope
300 skips - good pace

Tread Mill
20 minutes - moderate speed, moderate elevation

This was a good solo workout, including throwing in 150 body weight dips. Tonight, I will sing bass in my church choir at our midnight Mass and tomorrow, I will not workout. Ha.

Merry Christmas, Friends of Old Navy.

 

[Old Navy]

Wednesday, December 26, 2007 – Training for the 2008 FAME World Championships

Weight: 165.8 (Not bad after a Christmas feasting)

My training partner is away, so I went solo today. There were three of us in the gym this morning. I’m wondering how many “Resolutioners” will show up on January 1st.

Legs and Calves

Rack Squats
1 x 10 – 155 pounds (warm up)
1 x 10 – 185 pounds
1 x 10 – 225 pounds
1 x 10 – 300 pounds

A great way to start a workout!

Lunges – Holding Dumb Bells
3 x 20 – 30 pound dumb bells

Hamstring Curls
3 x 10 – 125 pounds

Leg Extensions
1 x 10 – 150 pounds (hold at the top for 5-seconds)
1 x 10 – 165 pounds (hold at the top for 5-seconds)
1 x 10 – 175 pounds (hold at the top for 5-seconds)

Calf Extensions
3 x 25 – 175 pounds (hold at the top for 5-seconds)

Standing Calf Raises
3 x 25 – Bodyweight

A fun workout.

 

[Old Navy]

Thursday, December 27, 2007 - Training for the 2008 FAME World Championships, Toronto, June 14

Weight: 165.8

Continuing to train solo today, I focused on back and biceps. Tomorrow I will work shoulders and abs.

Life Fitness Pull Down
1 x 10 - 110 pounds (warm up)
1 x 10 - 130 pounds
1 x 10 - 150 pounds
1 x 10 - 170 pounds
4 x 10 - Pull ups (unassisted)

T-Bar Bent Over Row
1 x 10 - 50 pounds (hold and squeeze at the top)
1 x 10 - 75 pounds
1 x 10 - 100 pounds
3 x 10 - Push ups

Three-Position Dumb Bell Shrugs
3 x 30 - 50 pound dumb bells (10 x front, 10 x side, 10 x rear as a set)
(total of 90 shrugs)

Work the Rack Dumb Bell Curls
2 x 10 - 30 pounds
2 x 10 - 25 pounds
2 x 10 - 20 pounds
2 x 10 - 15 pounds
2 x 10 - 10 pounds
(No rest between sets - total of 50 reps each bicep)

Cable Biceps Curls
3 x 10 - 40 pounds

This was an eclectic workout.

 

[Old Navy]

Friday, December 28, 2007 - Training for the 2008 FAME World Championships

Weight: 166.2 pounds

I took a vacation day today and on Monday, which means I have the next five days off from work. Sweet. I actually got to sleep in until 7 AM today and didn't hit the gym until 9:00. A few early "resolutioners" were walking around looking a bit out of place, but they will get used to the gym atmosphere soon enough. I helped a few with the "new" equipment. They were appreciative.

Shoulders and Abs

Arnolds
1 x 10 - 30 pound dumb bells (warm up)
1 x 10 - 35 pound dumb bells
1 x 10 - 40 pound dumb bells
1 x 10 - 45 pound dumb bells
4 x 10 - push ups

Smith Machine Seated Shoulder Press
1 x 5 - 95 pounds (warm up) Press, rack, rest 10 seconds, Press...
1 x 5 - 110 pounds
1 x 5 - 130 pounds
1 x 5 - 145 pounds
4 x 10 - push ups

Standing Dumb Bell Lateral Raises
1 x 10 - 20 pound dumb bells
1 x 10 - 25 pound dumb bells
1 x 10 - 30 pound dumb bells
3 x 10 - push ups

Standing Dumb Bell Extensions
1 x 10 - 20 pound dumb bells
1 x 10 - 25 pound dumb bells
1 x 10 - 30 pound dumb bells
3 x 10 - push ups

Hanging Leg Lifts
4 x 25 - Done slowly, with a pause at the top
4 x 10 - push ups

Slant Board Crunches
2 x 25 - Done slowly with a squeeze at the top

Unassisted Sit Ups
2 x 25
2 x 10 - push ups

This was one of the best shoulder workouts I have ever done. And, the bonus of 200 push ups was sweet.

 

[Old Navy]

Monday, December 31, 2008 - Training for the 2008 FAME World Championships on New Year's Eve

Weight: 166.8 pounds

This is the first day of Week II, Phase II of Sean's Mass Maker workout. In Phase II, we add a set to every exercise and combine dips with each chest exercise. Exhilarating.

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

Phase 2 - Three Weeks - Week II

Day One - Upper Body High Load Workout

Incline Bench Press - 4 Sets
1 x 4 - 155 pounds
1 x 4 - 175 pounds
1 x 4 - 185 pounds
1 x 4 - 190 pounds
4 x 10 - Dips

Wide Grip Bench Press - 3 Sets
1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 200 pounds - Rock and Roll!
3 x 10 - Dips

Cable Flies - 3 Sets
1 x 8 - 20 pounds
1 x 8 - 25 pounds
1 x 8 - 30 pounds
3 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 - 4 Sets
1 x 4 - 50 pound dumb bells
1 x 4 - 55 pound dumb bells
2 x 4 - 60 pound dumb bells - Yes

Seated Lateral Raises - 4 Sets
1 x 8 - 20 pound dumb bells
2 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells

Decline Skull Crushers - 3 Sets
1 x 8 - 70 pound fixed bar bell
2 x 8 - 80 pound fixed bar bell

Slant Board Crunches
1 x 25

Slant Board Sit Ups - Holding a 10 pound plate
1 x 25

Slant Board Leg Lifts
1 x 25

Unassisted Sit Ups
1 x 25

It was good working out with my training partner after the Christmas break.

 

[Old Navy]

Tuesday, January 1, 2008 - New Year's Day and the Best Way to Kick off the Year, in the Gym

Weight: 166.0

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

Phase 2 – Three Weeks - Week Two

Old Navy is In the House! My training partner and I rang in the New Year with a Kick Butt Legs Workout. Breakfast of Champions!

Day Two - Legs Day!

Squats 4 Sets
1 x 6 - 255 pounds
1 x 6 - 275 pounds
1 x 6 - 275 pounds
1 x 20 - 245 pounds

Leg press 3 Sets
1 x 8 - 270 pounds
1 x 8 - 320 pounds
1 x 8 - 350 pounds

Hack Squat 3 Sets
1 x 15 - 270 pounds
1 x 15 - 320 pounds
1 x 15 - 350 pounds

Leg Extensions 1 Set followed by two drops sets of maximum reps
1 x 15 - 160 pounds
1 x 12 - 145 pounds - drop set
1 x 10 - 130 pounds - drop set

Quad stretch

Stiff Leg Dead Lift 4 Sets
1 x 6 - 185 pounds
3 x 6 - 205 pounds

Leg Curl 3 Sets with 1/4 reps at the end of each set
3 x 8 - 125 pounds with 15 1/4 reps

Ham String Stretch

Seated Calf Press Machine 3 Sets
3 x 25 - 150 pounds

Standing Calf Raises 3 Sets
3 x 25 - Body Weight

Excellent workout.

 

[Old Navy]

Wednesday, January 2, 2008 - Training for the 2008 FAME World Championships

Weight: 166.4 pounds

My training partner and I really enjoyed our Legs workout yesterday. We were both a little sore this morning, a good type of sore, to be sure.

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

Phase 2 – Three Weeks - Week Two

Day Three - Upper Body High Volume

Close Grip Lat Pull Down 3 Sets
1 x 10 - 140 pounds
1 x 10 - 150 pounds
1 x 10 - 160 pounds

Combined with:

Pull Ups 3 Sets
3 x 10 - body weight

Cable Rows 2 sets + Max + Max
2 x 10 - 160 pounds
2 x 15 - 120 pounds drop set
2 x 15 - 85 pounds drop set

Back stretch

Machine Preacher Curls 4 Sets
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 125 pounds
1 x 6 - 140 pounds

Dumb Bell Curls 4 Sets
2 x 8 - 30 pound dumb bells
2 x 8 - 35 pound dumb bells

Seated Dumb Bell Shrugs 3 Set
3 x 10 - 60 pound dumb bells
10 x front, 10 x side, 10 x rear shrugs

Bent-Over Laterals 2 Set
2 x 8 - 25 pound dumb bells

Cardio
20 minutes of moderate speed, moderate elevation
with two HITT speed splits (5 degree elevation, 8 speed)

Fun stuff!

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[nelix]

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

 

[Old Navy]

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!

 

[Old Navy]

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.

 

[Old Navy]

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!

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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!

 

[Old Navy]

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.

 

[Old Navy]

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

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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!

 

[Old Navy]

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.

 

[Old Navy]

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.

 

[Old Navy]

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.