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Post by oldnavy on Feb 8, 2008 19:51:10 GMT -5
Scott....... I tried your squatting for time last leg workout and I was seeing God!!! ;D That was some serious @#$!.....can't wait to do it again!!! Keith Very Cool, Keith. I did it again on Thursday and hit 75 squats in 2:20 minutes. Next Monday it's 2:40 and then 3:00 on Thursday. Up 20 seconds each session. Whoooooot! I can't imagine doing this for 8 minutes on the last day of the eighth week.
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Post by oldnavy on Feb 8, 2008 19:51:57 GMT -5
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.
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Post by Roger on Feb 9, 2008 16:57:04 GMT -5
Scott your training is flat out amazing. You are going to be awesome this year
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Post by oldnavy on Feb 10, 2008 19:58:33 GMT -5
Scott your training is flat out amazing. You are going to be awesome this year Thanks, Rog. Your workouts rock, too.
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Post by oldnavy on Feb 11, 2008 15:44:17 GMT -5
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.[/b]
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Post by oldnavy on Feb 12, 2008 21:16:43 GMT -5
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.
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Post by RUBICON19 on Feb 12, 2008 22:34:23 GMT -5
HUGE CONGRATS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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Post by mrky03 on Feb 13, 2008 18:50:53 GMT -5
Tuesday, February 12, 2007 - Training for the 2008 FAME World Championships and Pro ShowdownWeight: 164.0 Sully's Mass Maker Workout - Phase IV - Three Weeks - Specialization Program for Back
Week Two, Day Two
Shoulders and AbsSmith 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. #bowdown3ht#
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Post by Roger on Feb 13, 2008 19:34:28 GMT -5
Great job Scott
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Post by oldnavy on Feb 13, 2008 20:29:18 GMT -5
Thanks, Warriors. I appreciate your support.
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.
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Post by Intensity on Feb 14, 2008 15:59:59 GMT -5
Congrats Scott! Health and happiness to Gianna Marie and the familly!
Workouts are looking great champ, I cant wait to see the result of it in June!
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Post by oldnavy on Feb 14, 2008 20:43:28 GMT -5
Thanks, Friend. I'm looking forward to seeing you in Toronto.
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Post by oldnavy on Feb 14, 2008 20:44:26 GMT -5
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.
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Post by oldnavy on Feb 15, 2008 20:53:13 GMT -5
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.
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Post by Roger on Feb 15, 2008 21:11:30 GMT -5
Great finish for the week Scott
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Post by fit on Feb 16, 2008 13:42:43 GMT -5
Great workouts and CONGRATS on the babe!
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Post by oldnavy on Feb 16, 2008 16:29:31 GMT -5
Thanks, Roger and Fit. I'm having a very satisfactory off season that bodes well for my June show.
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Post by oldnavy on Feb 18, 2008 20:36:35 GMT -5
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.
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Post by oldnavy on Feb 19, 2008 21:13:04 GMT -5
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.
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Post by oldnavy on Feb 20, 2008 21:41:06 GMT -5
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
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