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Post by Roger on Mar 2, 2008 19:06:41 GMT -5
Looking good Scott. Are you going to post your diet?
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Post by oldnavy on Mar 2, 2008 20:11:35 GMT -5
Thanks, Roger. No, I am working with the 2007 NABBA National Champion, Eric Brugh, on my 2008 contest prep and we've agreed that the diets he gives me are proprietary. Just know that I began working with Eric last June as my nutrition coach and he brought me in harder and leaner for each of my last five shows in 2007, peaking at the 2007 FAME North American Championships in November, where I won my Pro Class. If you want the same type of professional help, I strongly recommend you contact Eric Brugh.
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Post by oldnavy on Mar 3, 2008 13:24:03 GMT -5
Monday, March 3, 2008 - 15 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 159.0
Sully's Mass Maker Workout - Phase V, Week Two, Day One.
We altered the plan by incorporating day eight of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats 1 x 185 reps - 70 pounds (4:40 without rest) On Thursday, we go for 5:00 without rest.
Extensions 2 x 30 - 70 pounds
Hamstring Curls 3 x 10 - 70 pounds, then, each set to failure (3 x 30)
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 10 - 305 pounds (maxed out the weight)
Abduction 3 x 10 - 275 pounds
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 killing us.
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Post by oldnavy on Mar 4, 2008 19:45:36 GMT -5
Tuesday, March 4, 2008 - 14 Weeks Until the 2008 FAME World Championships in Toronto
Weight: 158.6
We did a little chest and a little back work today.
Dumb Bell Bench Press - 6 sets 1 x 6 - 60 pound dumb bells 1 x 5 - 70 pound dumb bells 1 x 4 - 80 pound dumb bells 1 x 6 - 65 pound dumb bells 1 x 5 - 75 pound dumb bells 1 x 5 - 90 pound dumb bells
Seated Cable Rows - 6 sets 2 x 6 - 140 pounds 2 x 6 - 160 pounds 2 x 6 - 180 pounds
30 minutes of tread mill.
Loved the intense dumb bell bench press session.
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Post by oldnavy on Mar 5, 2008 21:43:19 GMT -5
Wednesday, March 5, 2008, 14 Weeks Until the 2008 FAME Grand Master Pro World Championships
Weight: 158.2
Today was a non-weight training day so we did a 500.
We did 10 sets of 5 different exercises as a circuit, with no rest between circuits except for 60-seconds between the fifth and six.
Unassisted Pull Ups 10 x 10 - 100 pull ups (wide, narrow, biceps and hammer grip)
Hanging Leg Lifts 10 x 10 - done slowly with a hold at the top - 100 leg lifts
Slant Board Crunches 10 x 10 - each crunch was held for a few seconds - 100 crunches
Push Ups 10 x 10 - full extension and drop without touching the floor - 100 push ups
Skip Rope 10 x 10 - 100 skips
20 minutes of tread mill.
This was an exhausting and fun workout of 500 reps.
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Post by fit on Mar 5, 2008 21:47:02 GMT -5
Go go go! Damned inspiring, Scott!!
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Post by oldnavy on Mar 6, 2008 21:25:43 GMT -5
Go go go! Damned inspiring, Scott!! Thanks, fit. I appreciate your support. Scott
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Post by oldnavy on Mar 6, 2008 21:26:29 GMT -5
Thursday, March 6, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 157.4
Sully's Mass Maker Workout - Phase V, Week Two, Day Four.
We altered the plan by incorporating day nine of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats 1 x 225 reps - 70 pounds (5:00 without rest). This is insane.
Extensions 2 x 30 - 70 pounds
Hamstring Curls 3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions on the Donkey Press Machine 3 x 25 3 x 25 - 200 pounds
Standing Calf Raises 3 x 25 3 x 25 - Body Weight
Adduction 3 x 10 - 305 pounds (maxed out the weight)
Abduction 3 x 10 - 275 pounds
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 awesome.
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Post by Roger on Mar 7, 2008 5:53:24 GMT -5
Scott your training is amazing, 5:00 min squats OUCH!!!!!!!!!
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Post by oldnavy on Mar 7, 2008 16:33:23 GMT -5
Scott your training is amazing, 5:00 min squats OUCH!!!!!!!!! I never thought I could do five minutes when I started the eight week Hungarian Oak Leg Blast program. Now, I believe I will be able squat the final day for eight minutes without rest. Whoooot!
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Post by oldnavy on Mar 10, 2008 15:05:16 GMT -5
Monday, March 10, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 156.0
Sully's Mass Maker Workout - Phase V, Week Three, Day One.
We altered the plan by incorporating day ten of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats 1 x 230 reps - 70 pounds (5:20 without rest) On Thursday, we go for 5:40 without rest. This is catching up with me. I was only able to add 5 squats with the extra 20 seconds. Whew.
Extensions 2 x 30 - 70 pounds
Hamstring Curls 3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25 3 x 25 - 160 pounds
Standing Calf Raises 3 x 25 3 x 25 - Body Weight
Adduction 3 x 10 - 305 pounds (maxed out the weight)
Abduction 3 x 10 - 295 pounds
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 growing some quads muscle for sure.
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Post by EBA84 on Mar 10, 2008 16:05:10 GMT -5
230 reps straight - brutal. Keep up the good work.
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Post by fit on Mar 10, 2008 19:27:50 GMT -5
Squats 1 x 230 reps - 70 pounds (5:20 without rest) On Thursday, we go for 5:40 without rest. This is catching up with me. I was only able to add 5 squats with the extra 20 seconds. Whew. I-M-P-R-E-S-S-I-V-E-! #bscaredsmiley3rt#
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Post by oldnavy on Mar 11, 2008 18:13:58 GMT -5
230 reps straight - brutal. Keep up the good work. Thanks, Eric and fit.
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Post by oldnavy on Mar 11, 2008 18:16:38 GMT -5
Tuesday, March 11, 2008 - 13 Weeks Until the 2008 FAME World Championships and Pro Showdown
Weight: 156.2
Chest and Triceps
Iso-Lateral Wide Chest Press 3 x 8 200 pounds
Iso-Lateral Super Incline Press 3 x 8 - 100 pounds
Iso-Lateral Bench Press 3 x 8 - 120 pounds
Pec Deck 1 x 8 - 100 pounds 1 x 8 - 130 pounds 1 x 8 - 145 pounds
Triceps Press Down 1 x 8 - 57.5 pounds 1 x 8 - 65.0 pounds 1 x 8 - 72.5 pounds
Rope Pull Downs 1 x 8 - 42.5 pounds 1 x 8 - 50.0 pounds 1 x 8 - 57.5 pounds
Push Ups 1 x 20
Tread Mill 20 minutes of moderate speed work
A good change-of-pace workout.
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Post by oldnavy on Mar 12, 2008 15:24:42 GMT -5
Wednesday, March 12, 2008, 13 Weeks Until the 2008 FAME World Championships.
Weight: 155.6 pounds
Today we did weight machine circuit training and HITT cardio.
Circuit Training: Six sets of 15 reps on six Life Fitness machines: 540 Reps
Row Lat Pull Down Back Extension Biceps Curls Shoulder Press Lateral Raise
We rested for 60-seconds after each circuit.
HITT Cardio: 5 20-second splits at 8.5 speed
I'm looking forward to 5:40 of Hungarian Oak Legs Blast squats tomorrow.
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Post by fit on Mar 12, 2008 19:50:54 GMT -5
Sounds like you feel you are getting dialed in tight!
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Post by oldnavy on Mar 13, 2008 15:35:39 GMT -5
Sounds like you feel you are getting dialed in tight! It's coming together nicely. Eric is doing a great job with my diet and I am working my butt off in the gym.
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Post by oldnavy on Mar 13, 2008 15:36:47 GMT -5
Thursday, March 13, 2008 - 12 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 157.0 (After a re-feed day)
Sully's Mass Maker Workout - Phase V, Week Three, Day Four.
We altered the plan by incorporating day 11 of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats 1 x 282 reps - 70 pounds (5:40 without rest) On Monday, we go for 6:00 without rest. Funny, like hitting a wall, I found a new burst of energy after the 4:00 minute mark.
Extensions 2 x 30 - 70 pounds
Hamstring Curls 3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Donkey Press Calf Extensions 3 x 25 3 x 25 - 200 pounds
Standing Calf Raises 3 x 25 3 x 25 - Body Weight
Adduction 3 x 10 - 305 pounds (maxed out the weight)
Abduction 3 x 10 - 295 pounds
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 Intensity on Mar 14, 2008 14:04:57 GMT -5
Well done Scott! The show in Toronto is just around the corner… and from what I see, I can say that you'll do greeeeat once again buddy!
Will you be in the judging panel for the Montreal FAME East on April 19th?
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