[Old Navy]

Fourth Year Student: My Senior Year

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.

[Zombie]

nice, subbed like always, good luck. best wishes

[Old Navy]

Originally Posted by Zombie

nice, subbed like always, good luck. best wishes

Thanks, Lady Z. My first journal post is always lengthy. My subsequent posts will be much shorter.

[Skircus7]

Originally Posted by Old Navy

Thanks, Lady Z. My first journal post is always lengthy. My subsequent posts will be much shorter.

good....I don't want to read that much each time!


jk man! Looking great! You're an inspiration!!!

[methodice]

Goodluck there

[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 (sulcop96@aol.com), 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 (eba84@hotomail.com), 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.

[CROWLER]

WOW so many contest in a year.

I admire your ability to diet that much, as well as your other accomplishments. Way to go!


CROWLER

[Old Navy]

Originally Posted by CROWLER

WOW so many contest in a year.

I admire your ability to diet that much, as well as your other accomplishments. Way to go!


CROWLER

Thanks, Mike, I started late. I didn't compete in my first contest until I was 61. I don't know how many more I can do, but I'm going to keep truckingas long as I can. I'm having too much fun to stop. But, I will never stand up on stage just to here the MC say, "Let's give Old Navy a big hand. He's 75 and he's still at it." The day I'm not competitive is the day I hang up my posing suit for the last time. I might even wash it then. LOL

[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

USP Labs Stack Update: This is the end of my first week on my USP Labs Stack:

P-SLiN

Anabolic Pump

Powerfull

Supercissus RX

Throughout the week, I lifted heavy and had good energy and good pumps. I'm looking forward to better and better workouts as the weeks progress.

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]

This is cool. If you look in the upper left corner of the new 2008 FAME World Tour poster, you will see Old Navy flexing his biceps. LOL