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Post by oldnavy on Feb 21, 2008 17:43:28 GMT -5
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
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Post by intenceman on Feb 21, 2008 18:04:39 GMT -5
Looks like youre going to be right on target! Nice going.
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Post by oldnavy on Feb 22, 2008 18:46:47 GMT -5
Looks like youre going to be right on target! Nice going. Thanks. I am feeling good about our contest in Toronto.
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Post by oldnavy on Feb 22, 2008 18:47:35 GMT -5
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
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Post by Roger on Feb 23, 2008 7:37:20 GMT -5
Training is wicked Scott,keep it up
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Post by oldnavy on Feb 24, 2008 8:34:22 GMT -5
Training is wicked Scott,keep it up Thanks, Roger. Now that I've started my competition diet, things will get more wicked.
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Post by oldnavy on Feb 25, 2008 10:35:49 GMT -5
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.
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Post by fit on Feb 25, 2008 14:56:31 GMT -5
Yowza! How's the 1x146 work? Sorta a ginat RP? You're really going for it.
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Post by oldnavy on Feb 25, 2008 21:45:56 GMT -5
Yowza! How's the 1x146 work? Sorta a ginat RP? You're really going for it. Just adding 20 seconds to the work each time. On Thursday it will be 4:20 and I'll shoot for 150 squats with no rest.
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Post by fit on Feb 26, 2008 7:56:28 GMT -5
Oof! Killer.
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Post by masterschamp on Feb 26, 2008 8:46:46 GMT -5
Great work Scott.....sounds brutal!!
Keith
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Post by oldnavy on Feb 27, 2008 19:18:21 GMT -5
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.
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Post by oldnavy on Feb 27, 2008 19:19:11 GMT -5
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.
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Post by oldnavy on Feb 27, 2008 19:21:17 GMT -5
Great work Scott.....sounds brutal!! Keith Thanks, Keith. I'm having a fun off season. I'm looking forward to the competition season to start. I have a judging and guest posing appearance on June 7, followed by the FAME Worlds in Toronto the next week.
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Post by Intensity on Feb 28, 2008 12:48:32 GMT -5
Tuesday, February 26, 2008, Training for the 2008 FAME World ChampionshipsWeight: 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. Wow, I feel sick just reading it Scott :-) Congrats on the PR!!!
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Post by oldnavy on Feb 28, 2008 14:40:19 GMT -5
Thanks, intensity...it's all good.
Thursday, February 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 160.0
We did day eight of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats 1 x 175 - 70 pounds (4:20 without rest)
Extensions 2 x 30 - 70 pounds
Hamstring Curls 3 x 8 - 70 pounds, then, each set to failure (3 x 20)
Plus:
Adduction 3 x 10 - 275 pounds (Maxed the machine)
Abduction 3 x 10 - 250 pounds
Calves Extensions 3 x 25 - 150 pounds
Calves Raises 3 x 25 - Body weight
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Post by Roger on Feb 29, 2008 17:51:37 GMT -5
Scott you are a true inspiration
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Post by oldnavy on Feb 29, 2008 20:27:57 GMT -5
Scott you are a true inspiration I'm training to become the 2008 FAME Grand Master Pro World Champion. I can't train easy for this contest. At 65, I will be going up against men pros who are 55 and older. I'm giving up 10 years. I gotta Represent! 15 weeks to go!
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Post by oldnavy on Feb 29, 2008 20:29:06 GMT -5
Friday, February 29, 2008 - 15 Weeks Until the 2008 FAME World Championships and Pro Showdown.
Weight: 160.0
Mass Maker Workout - Upper Body Vertical Dominant
Incline Bench Press 4 sets of 4-6 reps 1 x 6 - 135 pounds 1 x 6 - 155 pounds 1 x 6 - 175 pounds 1 x 6 - 185 pounds
Wide Grip Pull Downs 4 sets of 4-6 reps 1 x 6 - 100 pounds 1 x 6 - 115 pounds 1 x 6 - 130 pounds 1 x 6 - 145 pounds
Decline Triceps Extensions (Skull Crushers) 6 sets of 8/6/4/8/6/4 reps 1 x 8 - 50 pounds 1 x 6 - 60 pounds 1 x 4 - 70 pounds 1 x 8 - 80 pounds 1 x 6 - 90 pounds 1 x 4 - 100 pounds (I could only do one rep. My training partner did four reps)
Dumb Bell Curls 6 sets of 6-8 reps 1 x 6 - 25 pounds 1 x 6 - 30 pounds 1 x 6 - 35 pounds 1 x 6 - 40 pounds 1 x 6 - 45 pounds
25 minutes of tread mill.
A good ending to week one of Phase V of the Mass Maker/Hungarian Oak Leg Blast workout.
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Post by oldnavy on Mar 2, 2008 17:11:29 GMT -5
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