Fourth Year Student: My Senior Year

**Old Navy** · 02-07-2008, 09:46 PM

Thursday, February 7, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 166.0

We did day two of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 75 - 70 pounds (2:20 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week One, Day Four – Back, Traps, Lower Back and Rear Delts

Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 50 pound dumb bells
4 x 8 - 50 pound dumb bells (total of 128 reps)

Weighted hyperextensions 4 sets of 8-10 reps
4 x 10

Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
4 x 12 - 15 pounds

Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 20 pound dumb bells

20 minutes of tread mill.

**Old Navy** · 02-08-2008, 07:59 PM

Friday, February 8, 2008 - Training for the 2008 FAME World Championship and Pro Showdown

Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week One, Day Five – Chest and Arms

Dumb Bell bench press 3 sets of 8-10
1 x 10 - 40 pound dumb bells - warm up
1 x 10 - 50 pound dumb bells
1 x 10 - 60 pound dumb bells
1 x 10 - 70 pound dumb bells

Cable crossover 3 sets of 12-15 reps + 2 drops
3 x 15 - 45 pounds
3 x 10 - 35 pounds drop set
3 x 10 - 30 pounds drop set

Bar Bell curls 3 sets of 10-12 reps
2 x 10 - 40 pounds
1 x 10 - 50 pounds
We did these reps slowly with a squeeze at the top

Strive Smart Strength Machine preacher curls 3 sets of 12-15 reps + 2 drops
3 x 12 - 35 pounds
3 x 12 - 30 pounds drop set
3 x 12 - 25 pounds drop set
This is a unique apparatus. The weights are placed in three different positions, giving the biceps different work with each set

Close grip Bench Press 3 sets of 10-12
1 x 12 - 95 pounds
1 x 12 - 115 pounds
1 x 12 - 125 pounds

V bar triceps press downs 3 sets of 12-15 + 2 drops
1 x 12 - 50 pounds
1 x 12 - 40 pounds drop set
1 x 12 - 35 pounds drop set

We added a little calves work

Cybex Standing Calf Raises
3 x 25 - 100 pounds

Standing Calf Raises
3 x 25 body weight

A great finish to week one of Phase IV.

**Old Navy** · 02-11-2008, 03:53 PM

Monday, February 11, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

I'm a grandfather. My first granddaughter was born today in Birmingham, Alabama at 12.59 PM Central Time. Our beautiful Figure Model weighed in at 6 pounds, 5 ounces. Gianna Marie and her Mom, Christina are doing well. I'm in heaven.

Weight: 164.8

Sully's Mass Maker Workout - Phase IV, Week Two, Day One.

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

Hungarian Oak Leg Blast

Squats
1 x 83 - 70 pounds (2:40 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

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

Sully's Plan - Back Thickness

Lats Cable Pull Downs - 4 Sets of 10
1 x 10 - 80 pounds
1 x 10 - 100 pounds
1 x 10 - 120 pounds
1 x 10 - 140 pounds

Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 90 pounds
1 x 15 - 100 pounds
1 x 15 - 140 pounds
1 x 15 - 160 pounds

Tread Mill - 20 minutes of moderate speed work.

The Hungarian Oak Legs Blast is getting more interesting.

**Old Navy** · 02-12-2008, 09:33 PM

Tuesday, February 12, 2007 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 164.0

Sully's Mass Maker Workout - Phase IV - Three Weeks - Specialization Program for Back

Week Two, Day Two

Shoulders and Abs

Smith Machine Seated Presses 4 x 8
1 x 8 - 95 pounds
1 x 8 - 115 pounds
1 x 8 - 120 pounds
1 x 8 - 135 pounds

Standing Lateral Raises
4 x 8 - 25 pounds

Standing Shoulder Extensions
4 x 8 - 25 pounds

Hanging Leg Lifts
4 x 25

Slant Board Crunches
4 x 25

20 minutes of moderate speed, moderate elevated tread mill.

**Old Navy** · 02-13-2008, 08:40 PM

Wednesday, February 13, 2007 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 163.0

Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week Two - Day Three – Back Width

Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
6 x 8 slow and full up and full down - 48 pull ups - we did wide, narrow, hammer and biceps grips

Wide Grip Lats Pull Down 4 sets of 8-10 reps
1 x 8 - 105
1 x 8 - 125
1 x 8 - 125
1 x 8 - 145

Straight arm pull downs 4 sets of 10-12 reps
1 x 12 - 42.5
1 x 12 - 50
1 x 12 - 57.5
1 x 12 - 65

Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)
1 x 15 - 42.5
1 x 15 - 50
1 x 15 - 57.5

20 minutes of tread mill.

**Old Navy** · 02-14-2008, 08:59 PM

Thursday, February 14, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 164.0

We did day four of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 90 - 70 pounds (3:00 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week Two, Day Four – Back, Traps, Lower Back and Rear Delts

Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 50 pound dumb bells
4 x 8 - 55 pound dumb bells (total of 128 reps)

Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds

Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
4 x 12 - 15 pounds

Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 20 pound dumb bells

20 minutes of tread mill.

**Old Navy** · 02-15-2008, 09:18 PM

Friday, February 15, 2008 - Training for the 2008 FAME World Championship and Pro Showdown

Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week Two, Day Five – Chest and Arms

Dumb Bell bench press 3 sets of 8-10
1 x 10 - 55 pound dumb bells
1 x 10 - 65 pound dumb bells
1 x 10 - 75 pound dumb bells

Cable crossover 3 sets of 12-15 reps + 2 drops
3 x 15 - 45 pounds
3 x 10 - 35 pounds drop set
3 x 10 - 30 pounds drop set

Bar Bell curls 3 sets of 10-12 reps
2 x 10 - 50 pounds
1 x 10 - 60 pounds
We did these reps slowly with a squeeze at the top

Machine preacher curls 3 sets of 12-15 reps + 2 drops
3 x 12 - 80 pounds
3 x 12 - 65 pounds drop set
3 x 12 - 50 pounds drop set

Close grip Bench Press 3 sets of 10-12
1 x 12 - 105 pounds
1 x 12 - 125 pounds
1 x 12 - 125 pounds

V bar triceps press downs 3 sets of 12-15 + 2 drops
1 x 12 - 65 pounds
1 x 12 - 55 pounds drop set
1 x 12 - 45 pounds drop set

20 minutes of tread mill

A great finish to Week Two of Phase IV.

**Old Navy** · 02-18-2008, 08:47 PM

Monday, February 18, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 165.0

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

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

Hungarian Oak Leg Blast

Squats
1 x 110 - 70 pounds (3:20 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

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

Sully's Plan - Back Thickness

One Arm Dumb Bell Rows 4 sets of 6-8
1 x 8 - 55 pounds
1 x 8 - 65 pounds
1 x 8 - 70 pounds
1 x 8 - 75 pounds

Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 95 pounds
1 x 15 - 110 pounds
1 x 15 - 140 pounds
1 x 15 - 160 pounds

Tread Mill - 20 minutes of moderate speed work.

The Hungarian Oak Legs Blast is rocking and rolling.

**Old Navy** · 02-19-2008, 09:28 PM

Tuesday, February 19, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 163.0

I started a very slow contest cutting diet yesterday for my first three events of the year:

Guest Posing appearance, 2008 NGA Carolina Night of Champions - Greensboro, NC, June 7
2008 FAME World Championships and Pro Showdown, Toronto, Canada, June 14
2008 NPA Nationals and Masters Universe Pro Qualifier, Ft. Lee, VA, June 28

Sully's Mass Maker Workout - Phase IV - Three Weeks
Week Three, Day Two

Dead Lifts - 3 sets 7/5/3
1 x 7 - 185 pounds
1 x 5 - 205 pounds
1 x 5 - 250 pounds (PR)

Arnold's - 3 sets 8-10 reps
1 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells
1 x 8 - 45 pound dumb bells

Shrugs - 3 sets 9-10 reps
3 x 8 - 50 pound dumb bells (1 x front, 1 x side, 1 x back and 1 x side equals one rep)

Lateral and Extension Dumb Bell Raises - 3 sets 10-12 reps
3 x 10 - 20 pound dumb bells (1 x lateral, 1 x extension equals one rep)

Biceps Curls (21's) 2 sets
2 x 21 - 25 pound dumb bells

20 minutes of tread mill.

**Old Navy** · 02-20-2008, 04:31 PM

Wednesday, February 20, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 159.8

Mass Maker Workout - Phase IV, Week Three, Day three

Pull Ups - 6 sets of 6-8 reps
3 x 8 - with a 25 pound plate strapped around my waist
3 x 8 - body weight

Lat Pull Downs (Cable) 4 sets of 8-10 reps
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
1 x 8 - 160 pounds

Standing Shoulder Raises 4 sets of 8-10 reps
4 x 8 - 100 pounds

Slant Board Crunches 4 sets of 15-20 reps
4 x 25 - done slowly, with a squeeze/hold of the abs in each rep

20 minutes of tread mill

**Old Navy** · 02-21-2008, 01:18 PM

Thursday, February 21, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 162.4

We did day six of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 125 - 70 pounds (3:40 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Sully’s Mass Maker Workout – Phase IV – Three Weeks

Specialization Program for Back

Week Three, Day Four – Back, Traps, Lower Back and Rear Delts

Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 50 pound dumb bells
4 x 8 - 55 pound dumb bells (total of 128 reps)

Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds

Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
4 x 12 - 20 pounds

Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 25 pound dumb bells

20 minutes of tread mill

**Old Navy** · 02-22-2008, 06:59 PM

Friday, February 22, 2008 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 163.0

This was the final day of Phase IV of Sully's Mass Maker Workout. We begin three week's of Phase V on Monday.

We did a few different exercises on the last day.

Hammer Strength Iso-Lateral Chest Press

1 x 8 - 250 pounds
1 x 8 - 275 pounds
1 x 8 - 300 pounds (PR)
3 x 8 - Dips

Hammer Strength Incline Chest Press
1 x 8 - 100 pounds
1 x 8 - 125 pounds
2 x 8 - Dips

Decline Triceps Extensions (Skull Crushers)
3 x 8 - 70 pounds

Triceps Press Downs
3 x 8 - 70 pounds

20 minutes of tread mill

**Old Navy** · 02-25-2008, 09:54 PM

Monday, February 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 161.4

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

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

Hungarian Oak Leg Blast

Squats
1 x 146 - 70 pounds (4.0 minutes without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

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

Adduction
3 x 25 - 275 pounds (maxed out the weight)

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

Tread Mill - 25 minutes of moderate speed work.

The Hungarian Oak Legs Blast is a fun workout.

**Old Navy** · 02-26-2008, 06:31 PM

Tuesday, February 26, 2008, Training for the 2008 FAME World Championships

Weight: 159.4

Today we continued Phase V of the Mass Maker Plan

Upper Body Horizontal Dominant

Bench Press 6 sets of 5/4/3/5/4/3 reps
1 x 5 - 155 pounds
1 x 4 - 175 pounds
1 x 3 - 185 pounds
1 x 5 - 165 pounds
1 x 4 - 185 pounds
1 x 3 - 205 pounds (PR)

Seated Cable Rows 6 sets of 4-6 reps
2 x 6 - 120 pounds
2 x 6 - 140 pounds
2 x 6 - 160 pounds

Decline Skull Crushers 6 sets of 5/4/3/5/4/3
1 x 5 - 60 pounds
1 x 4 - 70 pounds
1 x 3 - 80 pounds
1 x 5 - 70 pounds
1 x 4 - 80 pounds
1 x 3 - 90 pounds (PR)

25 minutes of tread mill.

**Old Navy** · 02-27-2008, 07:29 PM

Wednesday, February 27, 2008, Training for the 2008 FAME World Championships

Weight: 159.0

Mass Maker Workout - Non-Weight Training Session

Today we focused on bodyweight exercises.

Pull Ups
5 x 10 (wide, narrow, hammer and biceps grip)

Hanging Leg Lifts
4 x 25

Push Ups
2 x 25

Slant Board Crunches
2 x 25

Unassisted Sit Ups
2 x 25

10 flights of stairs, non-stop

Nice change of pace workout.