Training For My First Natural Pro Masters Contest at 64

Wednesday, January 3, 2007

I weighed 161.0 and Bruce weighed 190.5

As we are winding down from our four-week Widow Maker Power Workout, it's getting tougher. Today, Bruce and I set a few more personal best lifts. Tomorrow is a non-weight training day. We will do cardio, posing, pull ups, abs work and stretches. Friday is the last day for this excellent training plan.

Reverse Grip Barbell Rows
6 x 6 - I did 150 pounds and Bruce did 170
1 x 20 - I did 130 pounds and Bruce did 155

Medium Grip Pull Downs
6 x 6 - I did 140 pounds and Bruce did 160
1 x 20 - I did 120 pounds and Bruce did 140

Dead Lifts
6 x 6 - I did 200 pounds and Bruce did 250 (Personal Bests)
1 x 30 - Bruce and I did 185 pounds

Barbell Curls
4 x 6 - I did 70 pounds and Bruce did 100

Preacher Curls
4 x 10 - I did 100 pounds and Bruce did 125
 
Thursday, January 4, 2007

Today the Widow gave us a day off from weight training. We did cardio, pull ups, abs, stretching and posing practice. Tomorrow is the last day of this remarkable four-week training plan.
 
Full-Body Hypertrophy Training

Friday, January 5, 2007

It's over. Today Bruce and I completed the four-week Widow Maker Power Workout. We agree it is the best training plan we have every done. Its intensity and variety made it challenging and fun. We will take on the Widow again, count on it.

The best way to express the success of the program is to look at one of my exercises over the four-week period.

Squats - December 12, 2006
6 x 6 -Smith Machine - I did 200 pounds
1 x 30 - Smith Machine - I did 100 pounds

Squats - December 19, 2006
6 x 6 - Free Standing - I did 195 pounds
1 x 30 - Free Standing - I did 145 pounds

Squats - December 27, 2006
6 x 6 - Smith Machine - I did 250 pounds
1 x 30 - Smith Machine - I did 160 pounds

Squats - January 2, 2007
6 x 6 - Free Standing - I did 295 pounds
1 x 30 - Free Standing - I did 225 pounds

My body weight for the four weeks was around 160.0 pounds.

Bruce and I were able to increase our weights week-to-week for every exercise. I don't think my fast twitch muscle fibers will ever be the same.

My thanks again to my Coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts, who developed this excellent power workout. On Monday, "Sully" has Bruce and I on a new four-week program. It's called:

"The Phoenix" A Full-Body Hypertrophy Workout

DAY 1

Pull Ups, medium grip: as many sets as needed to get in 50 reps

Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure)

Pull Down with V bar: 3 X 6

Rack Dead Lifts: 2 X 4-6, 1 X 30

Curls: 3 X 4-6 with last set as a drop

Preacher Curl 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point)

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke a press, negative stroke is a fly

Upright Row, medium grip: 2 X 10-12

Seated Triceps Extension: 2 X 10-12

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns)

Seated Leg Curl: 1 X 50-100

Calf press: 1 X 50-100

DAY 2

Squats: 4 X 4-8, 1 X 30

Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds

Lunges 3 X 4-6, last set do a drop

Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative

Hyperextensions or Glute Ham rise: 2 X 4-6

Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds

Standing calf: 2 X 20-30 drop sets

Lat Pull Downs: 2 X 12

Cable rows: 2 X 12

Cable curls: 2 X 12

Peck deck: 1 X 50-100

Machine Laterals: 1 X 30-50

Machine Triceps Extension: 1 X 30-50

DAY 3

Incline Press: 3 X 4-6 with last set a drop

Dips: 3 X 4-6 last set do burns (1/4 movements at the mid-range)

Dumb Bell Flat Bench: 2 X 4-6

Push Press: 3 X 4-6

Side Laterals: 2 x 4

Bent Over Laterals: 2 x 4

Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives

Triceps Dip: 2 X 6-8 with static hold

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12

Calf Press: 2 X 15

Straight Arm Pull Down: 1 X 50-100

Machine Curls: 1 X 30-50

Do Cardio Between Workout Days:

DAY 1

30-minute intervals on Stair Master or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.

DAY 2

Combat cardio: 5 cycles of the following

Jump Rope 2 minutes

30 Mountain Climbers

30 Squat Thrust

30 Push-Ups

30 Side Straddle Hops

Puke Once and Repeat!

DAY 3

45 Minutes of Moderate Cardio
 
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LCSULLA said:
Looking good. You look our late 40's to me.
Click to expand...

Thanks, LCSULLA

After competing in 16 tested and non-tested amateur shows during the last two years, I am now training to enter my first three Natural Master Professional Bodybuilding Competitions this year. I will enter the 2007 NGA Pro-Am World Cup in Atlanta on September 8, the International Drug Free Athletics (IDFA) 2007 Canadian Classic III Pro-Am in Toronto on November 3rd and the NGA Natural Night of Champions Pro Master and Pro Figure Championship in Houston on November 17. I will be 64 when I step on to the stage this year and will compete against other Master Pros in their 40's and 50's. Bring Them On! LOL Seriously, realistically, I hope to Place in the Top Five against these Master Warriors, some of whom are young enough to be my sons.
 
Monday, January 8, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

After Bruce and I completed the four-week Widow Maker Power Workout, we were drained. I feel this new Training Plan is aptly named. I call it “The Phoenix”


DAY 1

Pull Ups, medium grip: as many sets as needed to get in 50 reps. we could only do 30 the first day. We will up it to 50 at soon as we can.

Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). We used 55’s and dropped set to 35’s

Pull Down with V bar: 3 X 6. We did 140 pounds

Rack Dead Lifts: 2 X 4-6, 1 X 30. I did 220/135. Bruce did 150/135

Curls: 3 X 4-6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s

Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point) I did 60 pounds. Bruce did 80

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly. I did 45’s. Bruce did 55’s

Upright Row, medium grip: 2 X 10-12. I did 95 pounds. Bruce did 110

Seated Triceps Extension: 2 X 10-12. Bruce and I did 60’s

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 50. My weight was 70 pounds. Bruce did 80

Seated Leg Curl: 1 X 50-100. Bruce and I each did 50. My weight was 55 pounds.
Bruce did 65

Calf press: 1 X 50-100. We used the Smith Machine and did 50 each with 135 pounds.

In each case, we did the higher number of reps required (10-12, we did 12).

Our first impression is that this is a great change-of-pace plan and we are looking forward to adding weights to every exercise over the four-weeks of The Phoenix.
 
Tuesday, January 9, 2007

I weighed 160 and Bruce weighed 188.4

Today, Bruce and I enjoyed a break from weight training and spent a lot of time on posing practice, abs work and light cardio. Tomorrow, The Phoenix is going to work our legs, taking up where the Widow Maker left off.
 
Wednesday, January 10, 2007

The Phoenix Full-Body Hypertrophy Workout

I am holding firm at 160.0 and Bruce continues to drop and is at 186.4

DAY TWO of Weight Training

Squats:
4 x 8 – I did 275 and Bruce did 315
1 x 30 – I did 225 and Bruce did 250

Hack Squat - last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 360 and Bruce did 450. Set 3 we did 50% of the weight

Lunges - last set do a drop to failure
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three

Leg Curls - last set do slow 8-10 seconds of negative
3 x 6 – I did 125 pounds and Bruce did 160

Glute Ham rises:
2 X 6 – I did 140 pounds and Bruce did 160

Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 – Bruce and I did 150 pounds

Standing calf rises: drop set on 2nd set to failure
2 X 30 – Bruce and I did 225 pounds and dropped 30% on the 2nd set

Lat Pull Downs:
2 X 12 – I did 140 pounds and Bruce did 160

Cable rows:
2 X 12 – I did 140 pounds and Bruce did 160

Cable curls:
2 X 12 – I did 30 pounds and Bruce did 50 (I have a sore bicep tendon)

Peck deck:
1 X 50-100 – Bruce and I could only do 50 this time at 100 pounds.

Machine laterals:
1 X 50 – Bruce and I did 60 pounds

Machine Triceps Extensions
1 x 50 - Bruce and I did 60 pounds

We are experimenting with different weight levels and will strive to add weights to each exercise each week. The Phoenix Full Body Hypertrophy Workout is an excellent program. We feel we will add endurance and strength to build on the Widow Maker Power Workout we completed last week. Tomorrow is Combat Cardio day. It should be interesting.
 
Thursday, January 11, 2007

"The Phoenix" Full Body Hypertrophy Training calls for three days per week of weight training and three days a week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is the day.

I weighed 158.6 (down a bit) and Bruce weighed 188.4 (stable)

Combat Cardio: 5 cycles of the following

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

Puke once and repeat! - We managed not to puke, but we knew we were doing cardio.

After the five sets, Bruce and I caught our breath and then did abs work on the mat and a short posing practice. Our hearts were beating today.
 
Friday, January 12, 2007

"The Phoenix" Full-Body Hypertrophy Training

I weighed 159.4 and Bruce weighed 186.4

DAY 3

Incline Dumbbell Press: 3 X 6 with last set a drop
I did 65 pounds, Bruce did 85.

Dips: 3 X 6 last set do burns (1/4 movements at the midrange)

Dumb Bell Flat Bench: 2 X 6
I did 75 pounds, Bruce did 90

Push Press: 3 X 6 (Military Press)
Bruce and I did 90 pounds

Side Laterals: 2 x 6 (Seated)
15 pound dumbbells - done slow with a pause at the top

Bent Over Laterals: 2 X 6
15 pound dumbbells - done slow with a pause at the top

Decline Dumb Bell Triceps Extensions: 3 X 6 with slow negatives
I did 30's, Bruce did 20's

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds, Bruce did 170

Calf Press: 3 X 15 (feet straight, toes in, heels in)
Bruce and I did 300 pounds

Straight Arm Pull Down: 1 X 100
Bruce and I did 20 pounds

Machine Curls: 2 X 50
I did 20 pounds, Bruce did 30

This was a great first week of "The Phoenix." We will add weight to each exercise in week two. Tomorrow we are scheduled to do 45 minutes of moderate cardio.
 
SoMdHunter said:
You're doing some serious workouts skipper! Motivates this young'en that is for sure! :D
Click to expand...

You are doing some serious workouts yourself, Mr. SoMdHunter. I have been following your log on AB...great stuff.
 
Old Navy said:
Wednesday, January 10, 2007

The Phoenix Full-Body Hypertrophy Workout

I am holding firm at 160.0 and Bruce continues to drop and is at 186.4

DAY TWO of Weight Training

Squats:
4 x 8 – I did 275 and Bruce did 315
1 x 30 – I did 225 and Bruce did 250
Click to expand...

Shhhhhhh don't anyone tell Old Navy that 60+ year olds can't lift huge weights :)

VERY impressive my man. Keep up the good work, GREAT job


CROWLER
 
CROWLER said:
Shhhhhhh don't anyone tell Old Navy that 60+ year olds can't lift huge weights :)

VERY impressive my man. Keep up the good work, GREAT job


CROWLER
Click to expand...

Wow...a prop from the head guru of Anabolic Innovations himself. Thank you for reading my journal.
 
I HAVE been reading it for a while. It took me this long to let the jealousy subside so I could put together a 'nice' post :)


CROWLER
 
CROWLER said:
I HAVE been reading it for a while. It took me this long to let the jealousy subside so I could put together a 'nice' post :)


CROWLER
Click to expand...

Ha, ha, ha. Now that's funny. Have you had a chance to visit my web site Invalid Link Removed I would be glad to exchange links with your site and maybe send you some customers. My web master tells me we have had more than 50,000 visits since it was launched in 2006. Not bad for a niche site.
 
Old Navy said:
Ha, ha, ha. Now that's funny. Have you had a chance to visit my web site Invalid Link Removed I would be glad to exchange links with your site and maybe send you some customers. My web master tells me we have had more than 50,000 visits since it was launched in 2006. Not bad for a niche site.
Click to expand...

Another feather in your cap, definetely an accomplished man, you continue to impress. :box:
 
Monday, January 8, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

WEEK 2, DAY 1

I weighed 160.8 pounds and Bruce weighed 186.0.

Pull Ups, medium grip: as many sets as needed to get in 50 reps.
Bruce and I did 50 rack pull ups, slowly and with a squeeze.

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). I did 60's with a drop set of 40's. Bruce did 75's with a drop set of 50's.

Pull Down with V bar: 3 X 6. I did 160 pounds and Bruce did 180.

Rack Dead Lifts: 2 X 6, 1 X 30. I did 225/155. Bruce did 295/225.

Curls: 3 X 6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s.

Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. Bruce and I did 45’s.

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110

Seated Triceps Extension: 2 X 12. Bruce and I did 60’s

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 100. My weight was 55 pounds. Bruce did 70

Seated Leg Curl: 1 X 50-100. Bruce and I each did 75. My weight was 55 pounds.
Bruce did 65

Calf press: 1 X 50-100. We used the seated press and did 75 reps of 150 pounds

We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Dead Lifts.
 
Tuesday, January 16, 2007

Phoenix Full-Body Hypertrophy Workout

Week Two, Day Two

I weighed 159.8 and Bruce weighed 184.0

Today my training partner, Bruce, and I did a cardio, abs and posing workout. For abs, we did slant board crunches, full sit-ups, ball crunches and hanging leg lifts (slowly with constant tension on the abs). For posing, we completed several posing drills, like holding each pose hard for 8-seconds, 4-count transition poses, a couple of symmetry rounds and a couple of mandatory rounds. Posing drills double as a good cardio workout.
 
Wednesday, January 17, 2007

The Phoenix Full-Body Hypertrophy Workout

I am holding firm at 161.0 and Bruce continues to drop and is at 183.5

WEEK TWO, DAY TWO of Weight Training

Squats - Smith Machine
4 x 8 – I did 285 and Bruce did 370
1 x 30 – I did 225 and Bruce did 270

Hack Squat - last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 380 and Bruce did 470. Set 3 we did 60% of the weight

Lunges - last set do a drop to failure
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three

Leg Curls - last set do slow 8-10 seconds of negative
3 x 6 – I did 130 pounds and Bruce did 185

Glute Ham rises
2 X 6 – I did 140 pounds and Bruce did 160

Seated Calf Rises - hold bottom and top 2 seconds
3 x 10 – Bruce and I did 150 pounds

Standing calf rises - drop set on 2nd set to failure
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set

Lat Pull Downs
2 X 12 – I did 140 pounds and Bruce did 160

Cable rows
2 X 12 – I did 140 pounds and Bruce did 160

Cable curls
2 X 12 – I did 40 pounds and Bruce did 60 (We both have a sore right bicep tendon)

Peck deck
1 X 50-100 – Bruce and I could only do 50 this time at 100 pounds.

Machine laterals
1 X 50 – Bruce and I did 60 pounds

Machine Triceps Extensions
1 x 50 - Bruce and I did 60 pounds

We were able to add weights to several, but not all exercises. I had a Personal Best in Squats. My goal for Squats is 4 x 8 at 300 pounds in Week Four.
 
Thursday, January 18, 2007

"The Phoenix" Full Body Hypertrophy Training calls for three days per week of weight training and three days per week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is Combat Cardio Day.

I weighed 162.2 and Bruce didn't show up.

Combat Cardio: 5 cycles of the following

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

After the five cycles, I did five sets of 10 pull-ups, 50 hanging leg raises and abs crunches. I ended my solo act with a short posing practice.
 
Friday, January 19, 2007

"The Phoenix" Full-Body Hypertrophy Training

I weighed 164.0 and Bruce weighed 183.0

Week 2, Day 3 of Weight Training

Incline Barbell Press: 3 X 6
I did 185 pounds, Bruce did 255.

Dips: 3 X 6 last set do burns (1/4 movements at the midrange)

Flat Bench Press: 2 X 6
I did 205 pounds, Bruce did 260

Push Press: 3 X 6 (Military Press)
I did 90 pounds, Bruce did 110

Cable Laterals: 2 x 6
15 pounds - done slow with a squeeze at the top

Bent Over Cable Laterals: 2 X 6
15 pounds - done slow with a squeeze at the top

Decline Barbell Triceps Extensions: 3 X 6 with slow negatives
Bruce and I did 70 pounds

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds, Bruce did 170

Calf Press: 3 X 15 (feet straight, toes in, heels in)
Bruce and I did 300 pounds

Straight Arm Pull Down: 1 X 100
Bruce and I did 20 pounds

Machine Curls: 2 X 50
Bruce and I did 30 pounds
 
Monday, January 22, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 11 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home. We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session.

WEEK 3, DAY 1

I weighed 163.8 pounds and Bruce weighed 184.0.

Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze.

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60's with a drop set of 40's.

Pull Down with V bar: 3 X 6. I did 165 pounds and Bruce did 185.

Rumanian Dead Lifts: 2 X 6, 1 X 30. Bruce and I did 225/155.

Bar Bell Curls: 3 X 6 with last set as a drop. I did 60 pounds/dropped to 40. Bruce did 80 drop to 50.

Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. I did 45's, Bruce did 55’s.

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110

Rope Triceps Extension: 2 X 12. Bruce and I did 50 pounds

Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70

Seated Leg Curl: 1 X 100. I did 60 pounds, Bruce did 70

Calf press: 1 X 50 - 100. We used the seated press and did 75 reps of 170 pounds.

We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Rumanian Dead Lifts.
 
Tuesday, January 23, 2007

"The Phoenix" Full-Body Hypertrophy Training calls for three days per week of weight training and three days per week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is Combat Cardio Day.

I weighed 163.8 and Bruce weighed 183.0.

Combat Cardio: 5 cycles of the following

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

After the five cycles, we did 50 hanging leg raises and some abs crunches. We ended the workout with a short posing practice. I will be traveling to Washington, DC on business for the rest of the week, so Bruce and I will do The Phoenix solo. We will meet at my home on Sunday for another video taped posing session.
 
Wednesday, January 24, 2007 - Washington, DC

I am in our Nation's Capitol for a few days on company business. I'm staying at the Hyatt Regency on Capitol Hill, a nice hotel with a large fitness facility. It's $14 a day to use the club unless you have a Hyatt Gold Card, then, it's free. I have a Card.

The Phoenix Full-Body Hypertrophy Workout

I hit my off-season weight goal this morning, 165.0 pounds.

WEEK THREE, DAY TWO of Weight Training

Squats - Smith Machine
4 x 8 – I did 250, 250, 285 and 300!!!! Personal Best. Yea!!!!
1 x 30 – I did 225 and nearly puked. LOL

Seated Leg Press - last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 250 pounds

Lunges - last set do a drop to failure
3 x 6 – I did 150 pounds, dropped 30% on set three

Seated Leg Curls - last set do slow 8-10 seconds of negative
3 x 6 – I did 100 pounds

Glute Ham rises
2 X 6 – Did not do. No equipment

Seated Calf Rises - hold bottom and top 2 seconds
3 x 10 – Had to improvise and did them on a Seated Leg Press - 250 pounds

Standing calf rises - drop set on 2nd set to failure
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set

Lat Pull Downs
2 X 12 – I did 150 pounds - Personal Best

Cable rows
2 X 12 – I did 140 pounds

Cable curls
2 X 12 – I did 60 pounds

Peck deck
1 X 50-100 – I did 100 at 50 pounds

Machine Laterals
1 X 50 – Did not do - no equipment

Seated Machine Triceps Extensions
1 x 50 - I did 100 pounds. (This kicked my butt)

If was a little difficult doing this workout in a strange gym, but I managed to hit a couple of personal bests. I will do a cardio session on Thursday and a full workout on Friday before I head for the airport.

Thursday, January 25, 2007

Dateline, Washington, DC

Today I did a moderate cardio workout on the tread mill, including some HITT speed sprints. I ended the session with abs work, pull ups and push ups.
 
Friday, January 26, 2007 - Washington, DC

"The Phoenix" Full-Body Hypertrophy Training

I weighed 165.0 pounds

Week 3, Day 3 of Weight Training

Incline Barbell Press: 3 X 6
I did 195 pounds

Dips: 3 X 6 last set do burns (1/4 movements at the midrange)

Flat Bench Press: 2 X 6
I did 205 pounds

Push Press: 3 X 6 (Military Press)
I did 90 pounds

Cable Laterals : 2 x 6
15 pounds - done slow with a squeeze at the top

Bent Over Cable Laterals: 2 X 6
15 pounds - done slow with a squeeze at the top

Decline Barbell Triceps Extensions: 3 X 6 with slow negatives
I did 70 pounds

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds

Calf Press: 3 X 15 (feet straight, toes in, heels in)
I did 300 pounds

Straight Arm Pull Down: 1 X 100
I did 20 pounds

Machine Curls: 2 X 50
I did 40 pounds

I worked out from 6 - 7:15 AM, had breakfast and headed for the airport for my flight home. I arrived in Birmingham at 2:00 PM and headed to my office to catch up with my email and correspondence. I'm glad it's the weekend.
 
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Monday, January 29, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 10 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home. We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session.

WEEK 4, DAY 1 (This is the final week of this outstanding workout plan)

I weighed 166.2 pounds and Bruce weighed 181.0.

Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze.

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60's with a drop set of 40's.

Pull Down with V bar: 3 X 4-6. I did 180 pounds and Bruce did 200. I could only manage 4 reps per set.

Dead Lifts: 2 X 6, 1 X 30. I did 235/150 and Bruce did 315/200. On the heavy lift, Bruce did 4 reps.

Dumb Bell Curls: 3 X 6. I did 30 pounds and Bruce did 20 (sore bicep tendon).

Machine Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. I did 45's, Bruce did 55’s.

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110

Seated Triceps Dumb Bell Extension: 2 X 12. Bruce and I did 60 pounds

Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70

Seated Leg Curls: 1 X 100. I did 60 pounds, Bruce did 70.

Calf Press: 1 X 50 - 100. We used the seated press and did 75 reps of 200 pounds

We were able to add weights to the majority of our lifts from last week. Bruce and I had personal bests with the 2 x 6 and 1 x 30 Dead Lifts and Calf Presses.
 
Tuesday, January 30, 2007

The Phoenix Play Day

I weigh 164.8 and Bruce weighs 180.0

No weights, just a bunch of cardio and abs work (tread mill, slant board crunches, flat crunches) and a good practice posing session. Bruce is zeroing in on his April 7th Masters contest.
 
It's hard to tell. On October 1 2006, I had my body fat measured at my gym with their computer-based caliper system. This was four weeks before my last contest of the year:

Body Weight: 141.0
Body Fat %: 10.8
Body Fat: 15.2 pounds
Lean Mass: 125.8 pounds

I had the exact same body fat test done yesterday (1/29/07):

Body Weight: 164.0
Body Fat %: 11.2
Body Fat: 18.4 pounds
Lean Mass: 145.6 pounds

Since October 1, I have added 19.8 pounds of lean body mass.

I attribute this to the following:

From February 25, 2006 - November 4, 2006, I competed in 10 bodybuilding contests. I averaged a contest every four weeks for 10 months. I would pig out on Saturday night and Sunday after a contest and then go right back on my contest prep diet for the next show. I averaged 140 pounds and 4% body fat on stage all season. I never gained any size.

Now, it's been three months since my last contest and I don't have a contest scheduled until my first Master Pro show next September 8th. So I have increased my food intake (clean) dramatically and have stepped up my weight training (heavy lifting) to add some size to my 5' 6.5" frame. So far, the tape tells me I have added an inch to my quads and chest and 1/2 inch to my biceps. I can still see vascularity and feel the hardness. My only "soft" area is around my midsection. My contest waist is 29 inches. Today it's 32. My goal is to step on to the stage in September at between 150-155 and 4% body fat.
 
Wednesday, January 31, 2007

The Phoenix Full-Body Hypertrophy Workout

I weighed 164.6 and Bruce weighed 180.0

Week Four, Day Two of Weight Training

Squats - rack
4 x 8 – I did 185 pounds and Bruce did 235 - We did slow and low, deep squats.
1 x 30 – I did 150 and Bruce did 200

Seated Leg Press - last set with static hold in the 1/2 position for 30-seconds.
3 x 6 - Bruce and 1 did 250 pounds

Lunges - last set do a drop to failure
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three

Leg Curls - each set do slow 8-10 seconds of negative
3 x 6 – I did 100 pounds, Bruce did 140

Glute Ham Rises
2 X 6 – we skipped these

Seated Calf Rises - hold bottom and top 2 seconds
3 x 25 - Bruce and I did 210 pounds

Standing Calf Rises - drop set on 2nd set to failure
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set

Lat Pull Downs
2 X 12 – I did 150 pounds, Bruce did 170

Cable Rows
2 X 12 – I did 140 pounds, Bruce did 160

Cable Curls
2 X 12 – Bruce and I did 60 pounds

Peck Deck
1 X 50-100 – Bruce and I did 100 at 50 pounds

Machine Press
3 x 12 - I did 100 pounds, Bruce did 110

Seated Machine Triceps Press Downs
1 x 50 - Bruce and I did 100 pounds.

We are winding down from this four-week killer program. Tomorrow we will do Combat Cardio and Posing and finish up the plan on Friday with a full-body workout. After six weeks of Advance GH/HITT Cardio, four weeks of the Widow Maker and four weeks of The Phoenix, I have to admit I'm feeling a slight case of over training. There is no doubt that these plans are the hardest work in the gym I have ever done.
 
Thursday, February 1, 2007

The Phoenix Full Body Hypertrophy Workout

Combat Cardio day

Well, today it was my turn to blow-off Combat Cardio. My wife was out of town on business so Old Navy had to tend to our critters (two dogs, two cats and one African Gray parrot) before I could leave for work. So, Bruce went solo today. We will end this great four-week training plan tomorrow and then prepare to kick off the Griffin on Monday. Here is our new plan:

The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off – repeat.

On off days, do cardio.

Week One – Go to positive failure on all sets and rest 90-seconds between sets.

Week Two – At the end of the last set of each exercise, do one drop set. Reduce the weight by 25% after failure and do 5 more reps with the 25% drop, no matter what. If you need to stop for 2-3 deep breaths and bang out the last reps, do that.

Week Three – After the last set for each exericise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second.

Week Four – Don’t do the drop sets this week, but cut the rest time to 60-seconds between sets. Make sure the weights do not drop.

Week Five – Same 60-seconds rest time between sets as Week Four and add the 25% drop set to the last set of each exercise.

Week Six – Rest 30-seconds between sets. After the last set for each exericise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second. This week is the most difficult.

The Workout – Feel Free To Substitute Exercises For The Same Body Part.

Day One – Chest, Delts & Triceps

Incline Dumbbell Press – 4 x 5-9

Wide Grip Bench Press – 3 x 5-9

Dips – 3 x 12-15

Lateral Raises – 4 x 5-9

Bent Over Lateral Raises – 3 x 5-9

Dumb Bell Press – 3 x 12-15

Close Grip Bench Press – 2 x 5-9

Triceps Pressdown – 2 x 5-9

Seated Triceps Extensions – 2 x 10-15

Day Two – Back and Biceps

Pull Ups – 4 x 5-9

Rows – 4 x 5-9

Pulldowns – 4 x 5-9

Rack Deadlifts – 2 x 15-20

Curls – 2 x 5-9

Incline Dumbbell Curls 2 x 5-9

Hammer Curls – 2 x 9-15

Day Three – Cardio

Day Four – Legs

Leg Press – 2 x 15 and 1 x 50

Hack Squats 2 x 15 and 1 x 30

Lunges 2 x 5-9 and 1 x 20

Leg Curls 3 x 5-9

Stiff Leg Dead Lift – 3 x 5-9

Seated Calf Press – 3 x 15-20

Standing Calf Press – 3 x 15-20

Day Five – Cardio

This is going to be FUN!
 
Friday, February 2, 2007

"The Phoenix" Full-Body Hypertrophy Training - Final Workout

I weighed 166.4 pounds and Bruce weighed 182.0

Week 4, Day 4 of Weight Training

Incline Barbell Press: 3 X 6
I did 200 pounds (Personal Best) and Bruce did 275 (Personal Best)

Dips: 3 X 6 last set do burns (1/4 movements at the midrange)

Dumbbell Flat Bench Press: 2 X 6
I did 80 pounds and Bruce did 90

Seated Military Press: 3 X 6
I did 60 pounds and Bruce did 70

Seated Dumbbell Laterals: 2 x 6
Bruce and I did 20 pounds - slowly with a squeeze at the top

Bent Over Dumbbell Laterals: 2 X 6
Bruce and I did 20 pounds - done slowly with a squeeze at the top

Decline Dumbbell Triceps Extensions: 3 X 6 with slow negatives
I did 35 pounds and Bruce did 30

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds and Bruce did 180

Calf Press: 3 X 15 (feet straight, toes in, heels in)
Bruce and I did 300 pounds

Straight Arm Pull Down: 1 X 100
Bruce and I did 25 pounds

Machine Curls: 2 X 50
Bruce and I did 50 pounds

Well, we did it. And we ended the four-week Phoenix in style by upping every weight from last week except the calf press, where we stayed at 300 pounds. Bruce and I agree that both of us have shown good increases in strength over the four weeks. We even managed a personal best in the Incline Bench Press today. Bring on the Griffin.
 
February 5, 2007

The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.

After a great Super Bowl weekend, I weighed 165.0 and Bruce weighed 183 (pig).

Week One – Go to positive failure on all sets and rest 90-seconds between sets.

Day One – Chest, Delts & Triceps

Incline Dumbbell Press – 4 x 5-9 (We did 4 x 6)
I did 210 pounds and Bruce did 235

Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6)
Bruce and I did 185 pounds

Dips – 3 x 12-15 (We did 3 x 15)

Lateral Raises – 4 x 5-9 (We did 4 x 6)
I did 25 pounds and Bruce did 15 (he has a little shoulder problem)

Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 seated bent over lateral raises)
Bruce and I did 25 pounds

Dumb Bell Press – 3 x 12-15 (We did 3 x 15 dumb bell press/flies)
I did 35 pounds and Bruce did 30

Close Grip Bench Press – 2 x 5-9 (We did 2 x 9)
Bruce and I did 100 pounds

Triceps Press Down – 2 x 5-9 (We did 2 x 9)
Bruce and I did 65 pounds

Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 Free Motion Overhead machine)
Bruce and I did 50 pounds

We ended the session with 50 slant board crunches and Bruce added a medium treadmill session. Day one was great. This is going to be an interesting and challenging program. Going to failure on each set makes one chose his weights carefully.

Scott "Old Navy" Hults, NFPT-CPT
NGA and IDFA Master Pro Bodybuilder

Invalid Link Removed
Train Hard. Train Natural.
 
Last edited:
February 5, 2007

The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.

After a great Super Bowl weekend, I weighed 165.0 and Bruce weighed 183 (pig).

Week One – Go to positive failure on all sets and rest 90-seconds between sets.

Day One – Chest, Delts & Triceps

Incline Dumbbell Press – 4 x 5-9 (We did 4 x 6 Incline Barbell Bench Press)
I did 210 pounds and Bruce did 235

Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6)
Bruce and I did 185 pounds

Dips – 3 x 12-15 (We did 3 x 15)

Lateral Raises – 4 x 5-9 (We did 4 x 6)
I did 25 pounds and Bruce did 15 (he has a little shoulder problem)

Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 seated bent over lateral raises)
Bruce and I did 25 pounds

Dumb Bell Press – 3 x 12-15 (We did 3 x 15 dumb bell press/flies)
I did 35 pounds and Bruce did 30

Close Grip Bench Press – 2 x 5-9 (We did 2 x 9)
Bruce and I did 100 pounds

Triceps Press Down – 2 x 5-9 (We did 2 x 9)
Bruce and I did 65 pounds

Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 Free Motion Overhead machine)
Bruce and I did 50 pounds

We ended the session with 50 slant board crunches and Bruce added a medium treadmill session. Day one was great. This is going to be an interesting and challenging program. Going to failure on each set makes one chose his weights carefully.

Scott "Old Navy" Hults, NFPT-CPT
NGA and IDFA Master Pro Bodybuilder

Invalid Link Removed
Train Hard. Train Natural.
 
Last edited:
Tuesday, February 6, 2007

The Griffin – High Intensity Power Training Plan

I weighed 165.0. Bruce over slept and didn't show up. He will do his workout later today.

Week One – Go to positive failure on all sets and rest 90-seconds between sets.

Day Two – Back and Biceps

Pull Ups – 4 x 5-9 I did 4 x 10, two sets of medium grip and two sets of hammer

Rows – 4 x 5-9 I did 4 x 8 at 120 pounds

Pull Downs – 4 x 5-9 I did 4 x 8 Free Motion cable pull downs at 140 pounds

Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds

Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds

Incline Dumbbell Curls 2 x 5-9 I did 2 x 8 at 25 pounds

Hammer Curls – 2 x 9-15 I did 2 x 15 at 25 pounds

I completed the workout in plenty of time, which is important as we will add drop sets to each exercise next week and that will take more time.
 
February 7, 2007

The Griffin – High Intensity Power Training Plan

Week One, Day Three – Cardio

After two days of going to failure on every set, it was nice to relax and do cardio. Relax...ha...we did a HITT session with 20-second speed splits. Then we did several abs exercises and ended our workout with posing practice. Tomorrow we take on the Griffin with legs.
 
Thursday, February 8, 2007

I am holding at 165.0 and Bruce weighs 180.0 (coming down for his contest)

The Griffin – High Intensity Power Training

Week One – Go to positive failure on all sets and rest 90-seconds between sets.

Day Four – Legs

Leg Press – 2 x 15 and 1 x 50 I did 250/200 pounds and Bruce did 300/250.

Hack Squats 2 x 15 and 1 x 30 Bruce and I did 300/250 pounds.

Lunges 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/100 pounds.

Leg Curls 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds.

Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 185 pounds.

Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.

Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.

Today's Griffin Leg Workout was awesome. We failed in a good way.
 
Navy,
I've seen you a few times in the Beverly publications. (Beverly and Applied Nutriceuticals make up my supplement regimen)

Awesome job man, keep it up! I can only hope I am in as good of shape as you in the future.
 
SoMdHunter & Lanbane, thanks for your support and encouragement. I appreciate you.

Friday, February 9, 2007

The Griffin - High Intensity Power Training

Week One - Day Five: Cardio

I weighed 166.0 and Bruce weighed 180

This was the second cardio day of the week and I decided to borrow a page from "The Phoenix" and bring back Combat Cardio Day. I love it.

Combat Cardio - 5 cycles of the following:

Jump Rope - Two Minutes (100-200 skips per cycle)

30 Mountain Climbers - High step holding 15 pound dumbbells

30 Squat Thrusts - Trying to "dunk the basketball"

30 Push Ups - A total of 150 with good form

30 Side Straddle Hops - Like Skiing Down Hill.

I then acted at a head judge and put Bruce through a grueling posing practice. His contest is April 7th.
 
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