[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)

USP Labs Update: As I continue the excellent USP Labs stack, I am lifting more and recovering more quickly than before. I like what these supplements are doing for me.

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.

[USPLabs]

How are you timing the supplements?

[Old Navy]

Originally Posted by USPLabs

How are you timing the supplements?

Since I have not been advised otherwise, I have been following the directions on each package. Pre breakfast, pre and post workout, afternoon, pre bed, all as directed. I have just added the pre bed Bolic (fourth dose of the day).

If you have a different plan for me, I'll follow it.

I get up every morning at 5 AM. I have breakfast at 5:30 and leave for the gym at 6 AM. I work out Monday - Friday from 6:30 - 8 AM. Occasionally I'll go in Saturday morning for a very light workout or cardio. I never work out on Sunday (Family time).

I have been having extra carbs for my breakfast (pre workout) to give the PSLiN a chance to do what it is supposed to do.

You have any suggestions, Jacob?

Thanks, Coach.

[USPLabs]

Originally Posted by Old Navy

Since I have not been advised otherwise, I have been following the directions on each package. Pre breakfast, pre and post workout, afternoon, pre bed, all as directed. I have just added the pre bed Bolic (fouth dose of the day).

If you have a different plan for me, I'll follow it.

I get up every morning at 5 AM. I have breakfast at 5:30 and leave for the gym at 6 AM. I work out Monday - Friday from 6:30 - 8 AM. Occassionally I'll go in Saturday morning for a very light workout or cardio. I never work out on Sunday (Family time).

I have been having extra carbs for my breakfast (pre workout) to give the PSLiN a chance to do what it is supposed to do.

You have any suggestions, Jacob?

Thanks, Coach.

are you using the TNA?

As for the PowerFULL, Take it 1 hour after post workout meal and before bed. after 7-10 days, we will add another 2 cap dose of PowerFULL 1 hour after meal of choice.

[Old Navy]

Originally Posted by USPLabs

are you using the TNA?

As for the PowerFULL, Take it 1 hour after post workout meal and before bed. after 7-10 days, we will add another 2 cap dose of PowerFULL 1 hour after meal of choice.

Yes, I am taking TNA - four-a-day as directed.

Now, my Powerfull dose is: one as soon as I get up (before my meal), two tabs 30-minutes before exercising and one before bed. You want me to scrap that and do what you outlined above?

What do you expect to happen as a result of this change?

Thanks,

Old Navy

[USPLabs]

Originally Posted by Old Navy

Yes, I am taking TNA - four-a-day as directed.

Now, my Powerfull dose is: one as soon as I get up (before my meal), two tabs 30-minutes before exercising and one before bed. You want me to scrap that and do what you outlined above?

What do you expect to happen as a result of this change?

Thanks,

Old Navy

If you can eat at 5:15 and take PowerFULL at 6;15 then it will work. The 30 morning before meal than before workout is not optimal because of the carbohydrates used.

Also buy the t-force it will work great in this stack.

[Old Navy]

Originally Posted by USPLabs

If you can eat at 5:15 and take PowerFULL at 6;15 then it will work. The 30 morning before meal than before workout is not optimal because of the carbohydrates used.

Also buy the t-force it will work great in this stack.

I'll make the change with Powerfull tomorrow. One at 5:15 and two at 6:15, correct? You still want me to take one more before bed, right?

I thought TNA did what t-force does as a test enhancer.

[USPLabs]

Originally Posted by Old Navy

I'll make the change with Powerfull tomorrow. One at 5:15 and two at 6:15, correct? You still want me to take one more before bed, right?

I thought TNA did what t-force does as a test enhancer.

T force makes more test and TNA frees it up