[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.

[USPLabs]

Great workouts but how do you feel Physically and mentally?

[bpmartyr]

Yeah, lie down on Jacobs couch and tell us about your childhood. How was your relationship with your mother?

[Old Navy]

Originally Posted by USPLabs

Great workouts but how do you feel Physically and mentally?

I arrive at the gym each morning ready to tackle the workout with determination and stamina. I have been following the directions for my USP Labs stack to the letter, and I know it is having a positive effect. I am doing an elite workout that requires a great deal of heavy lifting for different body parts. I have been completing each exercise and going on to the next one with a recharge.

Mentally, I am extremely upbeat. I am seeing physical progress (strength) and developmental progress (lean mass). While I have added 17 pounds of bodyweight since my last contest on November 3rd, the vast majority of the new weight is good. I feel hardness just below the skin and I'm showing good vascularity.

My contest weight at my last show was 150 pounds. I'm confident I will hit the stage at my next show in June at 155 pounds, with the same or better conditioning than I had in November.

I used USP Labs for my final three shows in 2007. I look forward to continuing with this fine stack during the 2008 contest season.

[Steveoph]

I have to say the horizontal push-pull workout was rough. I did it once and then did it again a week later and it sure had me feeling sore after it, although in a good way. I was thinking about trying your vertical press routine today, I`m still trying to decide my new training routine for the New Year.

Congrats on your success so far and nice log!

[Old Navy]

Originally Posted by Steveoph

I have to say the horizontal push-pull workout was rough. I did it once and then did it again a week later and it sure had me feeling sore after it, although in a good way. I was thinking about trying your vertical press routine today, I`m still trying to decide my new training routine for the New Year.

Congrats on your success so far and nice log!

Thanks. If you are looking for something new and interesting, go back to the start of this journal and copy Phase I & Phase II of Sean "Sully" Sullivan's Five-Part Mass Maker Workout. I completed Phase II today and will begin Phase III, which I will post here tomorrow, on Monday. Sully is my Coach and he doesn't mind my sharing my training plans, as long as I give him proper credit. Sully is a cop in Cape Cod, Mass. He is also a contest promoter, judge and professional competitor. The gentleman has about 25-years of competition experience under his belt.

[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)

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.