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Post by chokeonstrength on Mar 14, 2008 17:47:35 GMT -5
WOW, I just caught up on the majority of this journal. And may I say, your way of training is awsome. Time based squats... holy crap.
I've heard amazing things about time based squats. And you're doing a show in TO aye? That's wicked, I live in TO.
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Post by Roger on Mar 14, 2008 18:19:48 GMT -5
Kicking butt and taking names Scott!!!!!!!!!!!!
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Post by oldnavy on Mar 14, 2008 20:30:20 GMT -5
WOW, I just caught up on the majority of this journal. And may I say, your way of training is awsome. Time based squats... holy crap. I've heard amazing things about time based squats. And you're doing a show in TO aye? That's wicked, I live in TO. Thanks, chokenonstrength and roger. The Oak Legs Blast is Rock and Roll. Loving it. chok...I hope you come to the show in Toronto. It's the 2008 FAME World Championships, June 13-15.
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Post by oldnavy on Mar 14, 2008 20:31:09 GMT -5
Friday, March 14, 2008 - Training for the 2008 FAME World Championships, Grand Master Pro Class, Toronto, June 14
Weight: 155.2 - Firming up nicely
Grrrrrrrr...New Old Navy Rule: Don't workout where you work.
My training partner and I work out at a Gold's Gym five-days-a-week. After our sessions, I drive for about 10 minutes to the Birmingham YMCA where I work full-time as a Personal Trainer. Today, my partner had an early-morning business meeting so I decided to train solo at my Y. Bad choice. During my workout three of my clients asked me for help and two personal trainer buds wanted to talk. And the Director asked me if I would conduct a new member orientation 30 minutes later. I said, of course I would.
I managed the following training in an hour:
Arnold's 3 sets 1 x 8 - 30 pounds 1 x 8 - 35 pounds 1 x 8 - 40 pounds
Seated Machine Rows 3 sets 1 x 8 140 pounds 1 x 8 150 pounds 1 x 8 160 pounds
Unassisted Pull Ups 3 sets 1 x 8 wide grip 1 x 8 hammer grip 1 x 8 biceps grip
Dumb Bell Curls 3 sets 1 x 8 25 pounds 1 x 8 30 pounds 1 x 8 35 pounds
Tread Mill - 20 minutes early and 30 minutes in the afternoon.
I guess it wasn't too bad, but I was not focused like I usually am.
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Post by Roger on Mar 15, 2008 6:44:16 GMT -5
Do what I do, I workout at the gym I train clients at. Put headphones on get a look like I will tear you head off if you get in the way of my training.LOL Most of the time it works. Your training still looked on the money.
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Post by fit on Mar 15, 2008 7:37:38 GMT -5
Sorry about the distractions- but that's where discipline also means saying "sorry, I'm focused on this right now, can I get back to you..." but stilll... a distraction. But you did get the work in.
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Post by oldnavy on Mar 15, 2008 17:37:59 GMT -5
Do what I do, I workout at the gym I train clients at. Put headphones on get a look like I will tear you head off if you get in the way of my training.LOL Most of the time it works. Your training still looked on the money. roger and fit: not that easy. I have been working as a PT at the YMCA for about six weeks. All of my clients are "new." I'm not about to say to one of them....sorry, I'm busy...and I am not about to say to the Director who asks me to do a PT orientation...sorry, I'm working out. LOL It's just better to train at another gym...then it becomes totally my time. I never wear headphones. I want to be aware always of what is going on around me. The gym is a dangerous place.
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Post by oldnavy on Mar 17, 2008 10:28:32 GMT -5
Monday, March 17, 2008 - 13 Weeks until the 2008 FAME Grand Master Pro World Championships, June 14th, Toronto.
Here is my Contest Schedule for the first half of 2008:
March 29th, NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge
April 19th, OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge
May 24th, NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge
June 7th, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge
June 14th, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor
June 28th, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor
Training:
Weight: 157.0
Sully's Mass Maker Workout - Phase V, Week Three, Day One
We altered the plan by incorporating day 12 of the Hungarian Oak Leg Blast in our session. We will stay on Phase V until we complete the Oak Leg Blast in a couple of weeks.
Hungarian Oak Leg Blast
Squats - I upped my squat weight 10 pounds to 80 and my training partner upped his from 80 to 100 pounds.
1 x 225 reps - 80 pounds (6:00 without rest) On Thursday, we go for 6:20 without rest. We are fast approaching the end of this workout when we do eight minutes of squats without rest.
Extensions 2 x 30 - 80 pounds
Hamstring Curls 3 x 10 - 80 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 - 250 pounds
Abduction 3 x 10 - 250 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. I'll do another 30 minutes in the afternoon for my contest prep.
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Post by Roger on Mar 17, 2008 17:31:17 GMT -5
You are THE MAN Scott
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Post by oldnavy on Mar 18, 2008 11:10:09 GMT -5
Tuesday, March 18, 2008, 13 Weeks Until the 2008 FAME World Championships and Pro Showdown.
Weight: 156.0
Chest and Triceps
Incline Bench Press 1 x 6 - 135 pounds 1 x 5 - 155 pounds 1 x 4 - 170 pounds
Decline Bench Press 1 x 6 - 135 pounds 1 x 5 - 185 pounds 1 x 4 - 205 pounds
Flat Bench Press 1 x 6 - 135 pounds 1 x 5 - 165 pounds 1 x 4 - 185 pounds
Dumb Bell Flies 2 x 8 - 35 pounds 1 x 8 - 40 pounds
Skull Crushers 3 x 8 - 60 pound barbell
Single Cable Triceps Pull Down 3 x 8 - 20 pounds, each null
Triceps Rope Pull down 3 x 8 - 35 pounds
null null - 25 Minutes 4 - 20 second speed sprints at 8 elevation and 10 speed 1 - 30 second speed sprint at 8 elevation and 10 speed
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Post by oldnavy on Mar 19, 2008 14:26:27 GMT -5
Wednesday, March 19, 2008, 13 Weeks Until the 2008 FAME World Championships and Pro Showdown.
Weight: 155.6
We did Crazy Eights today: Eight sets of eight reps of eight exercises done in a cycle.
Lat Pull Down 3 x 8 - 100 pounds 3 x 8 - 120 pounds 2 x 8 - 140 pounds
Unassisted Pull Ups - Hammer, medium, wide and biceps grip 8 x 8 - Bodyweight
Seated Cable Rows 3 x 8 - 100 pounds 3 x 8 - 120 pounds 2 x 8 - 140 pounds
Push Ups 8 x 8 - Bodyweight
Hanging leg Lifts 8 x 8 - Bodyweight
Slant Board Crunches 8 x 8 - 60 degree slant
Skip Rope 8 x 16 - skips
25 minutes of moderate speed treadmill and another session later in the day.
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Post by oldnavy on Mar 20, 2008 18:45:46 GMT -5
Thursday, March 20, 2008 - 13 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 154.8
Sully's Mass Maker Workout - Phase V, Week Three, Day Four.
We altered the plan by incorporating day 13 of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats 1 x 270 reps - 80 pounds (6:40 without rest) On Monday, we go for 7:00 without rest.
Extensions 2 x 30 - 80 pounds
Hamstring Curls 3 x 10 - 80 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 - 250
Abduction 3 x 10 - 250
Abs - Crunches 4 x 25 - Done slowly, with a squeeze at the top of each rep Tread Mill - 25 minutes of moderate speed work.
Closing in on the final 8:00 of Squats for the Oak Leg Blast. Excellent program. Thank you Tom Platz
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Post by Roger on Mar 21, 2008 13:31:27 GMT -5
Still kicking butt Scott, keep it up
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Post by Intensity on Mar 21, 2008 14:49:26 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? Bump for the April 19th question! Keep going Scott!
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Post by oldnavy on Mar 21, 2008 20:33:42 GMT -5
Here is my Contest Schedule for the first half of 2008:
March 29th, NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge
April 19th, OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge
May 24th, NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge
June 7th, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge
June 14th, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor
June 28th, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor
Friday, March 21, 2008 - 13 Weeks Until the 2008 FAME World Championships, Toronto, June 14
Weight: 156.0
Today we trained shoulders and abs.
Dumb Bell Extensions 3 sets 3 x 10 - 20 pound dumb bells
Dumb Bell Laterals 3 sets 3 x 10 - 20 pound dumb bells
Dumb Bell Shrugs 3 sets (front, side, back, side equals one rep) 3 x 10 - 50 pound dumb bells (120 total reps)
Pull Ups - 3 sets 3 x 10 - body weight
Crunches - 3 sets 3 x 10 - hold each crunch and squeeze
20 minutes of tread mill
A good week of training.
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Post by RUBICON19 on Mar 21, 2008 20:36:50 GMT -5
That is quit the schedule! You are nuts! ;D In a good way of course.. I hear ya about training where you work. Never works out. Its nice now having my own private gym!
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Post by oldnavy on Mar 22, 2008 23:02:00 GMT -5
That is quit the schedule! You are nuts! ;D In a good way of course.. I hear ya about training where you work. Never works out. Its nice now having my own private gym! Thanks, Rub...hope your training is going well, too.
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Post by oldnavy on Mar 24, 2008 12:39:12 GMT -5
Monday, March 24, 2008 - 12 Weeks until the 2008 FAME Grand Master Pro World Championships, June 14, Toronto.
Here is my Contest Schedule for the first half of 2008:
March 29 - NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge
April 19 - OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge
May 24 - NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge
June 7, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge
June 14, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor
June 28, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor
Training:
Weight: 155.0
Hungarian Oak Leg Blast
Squats
1 x 228 reps - 80 pounds (7:00 without rest) On Thursday, we go for 7:20 without rest. We are fast approaching the end of this workout when we do eight minutes of squats without rest.
Leg Extensions 2 x 30 - 80 pounds
Hamstring Curls 3 x 10 - 80 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25 3 x 25 - 170 pounds
Standing Calf Raises 3 x 25 3 x 25 - Body Weight
Adduction 3 x 15 - 250 pounds
Abduction 3 x 15 - 250 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. I'll do another 30 minutes in the afternoon for my contest prep.
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Post by RUBICON19 on Mar 24, 2008 12:45:24 GMT -5
That is quit the schedule! You are nuts! ;D In a good way of course.. I hear ya about training where you work. Never works out. Its nice now having my own private gym! Thanks, Rub...hope your training is going well, too. Going gd Thanks.. A bit beat down from dieting, but..... Wadayagonnado, right?
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Post by oldnavy on Mar 25, 2008 20:22:53 GMT -5
Tuesday, March 25, 2008, 12 Weeks Until the 2008 FAME World Championships and Pro Showdown.
Weight: 154.2
Rest Pause Workout - Chest and Triceps
Each set was six reps with a 10-second rest pause between each rep, allowing us to lift heavier weights.
Incline Bench Press 3 x 6 1 x 6 - 165 pounds 1 x 6 - 175 pounds 1 x 6 - 185 pounds
Decline Bench Press 3 x 6 1 x 6 - 175 pounds 1 x 6 - 185 pounds 1 x 6 - 195 pounds
Flat Bench Press 3 x 6 1 x 6 - 175 pounds 1 x 6 - 185 pounds 1 x 6 - 195 pounds
Triceps Push Downs 3 x 6 3 x 6 - 80 pounds
20 minutes of tread mill, 30 minutes additional later in the day.
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