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Post by oldnavy on Dec 7, 2007 18:33:27 GMT -5
Friday, December 7, 2007, Training for the 2008 FAME World Championship
Weight: 162.8
I have added nearly 13 pounds since my final contest of the year on November 3rd. I'm not sure where I will taper off, maybe 165 - 170. My plan is to hold at whatever weight I hit for a period while lifting as heavy as I can to add some needed size, especially in my legs. Lots of squats in my future.
Day Four – Upper Body Dominant and Cardio
A. Dumb Bell Flat Bench Press – 4 Sets 1 x 8 – 60 pounds 1 x 8 – 65 pounds 1 x 8 – 70 pounds 1 x 8 – 80 pounds
B. Wide Grip Pull Ups – 4 Sets 4 x 6 Holding contracted position for 3 seconds.
C1. Seated Lateral Raises – 4 Sets 4 x 10 – 25 pound dumb bells
C2. Lat Pull Downs – 4 Sets 4 x 10 - 120 pounds
D1. Close Grip Bench Press – 4 Sets 4 x 8 – 155 pounds
D2. Hammer Dumb Bell Curls – 4 Sets 4 x 8 – 30 pounds
E. Light Cardio – 20 minutes Moderate tread mill
This is the second week of Phase I. I already have Phase II in my hands and will start it after we complete week three of Phase I.
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Post by Tim Wescott on Dec 8, 2007 9:13:59 GMT -5
Good workout Scott!
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Post by EBA84 on Dec 8, 2007 9:23:26 GMT -5
Good job Scott. Everything is right on target.
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Post by oldnavy on Dec 8, 2007 20:05:07 GMT -5
Good job Scott. Everything is right on target. Thanks, Eric. I have a lot of confidence. How could I not...I'm working with an outstanding nutrition coach, who has taken me by the hand and is leading me through my off season. Thanks, Coach.
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Post by oldnavy on Dec 10, 2007 10:38:18 GMT -5
I HAD MY BEST LEGS DAY EVER, SETTING A PERSONAL BEST IN THE SQUAT RACK
Monday, December 10, 2007 - Training for the 2008 FAME World Championships
Weight 161.2
Mass Maker Workout, a Five-Phase Training Plan
Phase 1 – Three Weeks - Week Three
Day One – Lower Body Quad Dominant
Today I had the best legs workout ever and set a personal best lift in the Squat rack.
A. Free Squat – 5 Sets 1 x 10 - 135 pounds warm up 1 x 10 - 185 pounds 1 x 8 - 225 pounds 1 x 6 - 275 pounds 1 x 6- 325 pounds - Personal Record 1 x 20 - 155 pounds
B-1 Hack Squat – 2 Sets 2 x 10 - 300 pounds
B-2. Leg Press – 2 Sets 2 x 10 - 300 pounds
C. Walking Lunge – 2 Sets 2 x 12 steps per leg - Carrying 30 pound dumb bells
D. Leg Extensions – 3 Sets 3 x 12 - 150 pounds
E1. Seated Calf Raises (Donkey Press) – 3 Sets 3 x 25 – 200 pounds
E2. Standing Weighted Calf Raises (Smith Machine) - 3 Sets 3 x 25 - 200 pounds
I felt extra strong today. Great pumps. Great Psyche.
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Post by Roger on Dec 10, 2007 19:19:59 GMT -5
Congrats on your new squat record very impressive
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Post by oldnavy on Dec 11, 2007 10:37:19 GMT -5
I thank you and my sore glutes thank you, too. LOL
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Post by oldnavy on Dec 11, 2007 10:38:00 GMT -5
Tuesday, December 11 , 2007 - Training for the 2008 FAME World Championships
I continued working with a new client this morning. Michael Jackson is 47, 6' 2", 270 pounds. All of our lifts today were heavier than last week, except for two new exercises we did to replace two others. We also combined push ups with each set.
Weight: 160.8
Mass Maker Workout, a Five-Phase Training Plan
Phase 1 – Three Weeks - Week Three
Day Two – Upper Body – Horizontal Dominant & Cardio - 90 Minute Workout
A. Incline Dumb Bell Press – 4 Sets 1 x 8 - 50 pound dumb bells 1 x 6 - 60 pound dumb bells 1 x 4 - 75 pound dumb bells 1 x 10 - 50 pound dumb bells 4 x 10 Push ups
B. Bent Over Dumb Bell Rows – 4 Sets 1 x 8 - 40 pound dumb bells 1 x 6 - 45 pound dumb bells 1 x 4 - 50 pound dumb bells 1 x 10 - 50 pound dumb bells 4 x 10 Push ups
C. Flat Bench Dumb Bell Flies – 4 Sets 1 x 10 - 30 pound dumb bells 1 x 10 - 35 pound dumb bells 1 x 10 - 40 pound dumb bells 1 x 15 - 50 pound dumb bells (felt strong) 4 x 10 Push ups
D. Wide Grip Seated Cable Rows to Lower Abdomen – 4 Sets 1 x 8 - 100 pounds 1 x 8 - 105 pounds 1 x 8 - 120 pounds 1 x 8 - 140 pounds 4 x 10 Push ups
E. Decline Triceps Extensions – 2 Sets 2 x 9 - 35 pound dumb bells 2 x 10 Push ups
F. Dumb Bell Curls – 4 Sets 1 x 9 - 30 pound single dumb bell curls 1 x 9 - 30 pound double dumb bell curls 1 x 9 - 25 pound slow raise/slow lower dumb bell curls 1 x 25 - 25 pound scissor dumb bell curls 4 x 10 Push ups
G. Life Fitness Lat Pull Down - 3 sets 1 x 8 - 130 pounds 1 x 8 - 150 pounds 1 x 8 - 175 pounds 3 x 10 Push ups
H. Light Cardio – 20 minutes (Didn't do this, ran out of time)
Michael and I enjoyed moving up in weights. We will do more moving up on Thursday. Tomorrow is an abs and cardio day. It was also cool doing 250 push ups. It doesn't seem like a lot when you do them 10 at a time.
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Post by oldnavy on Dec 12, 2007 10:57:36 GMT -5
Wednesday, December 12 , 2007 - Training for the 2008 FAME World Championships in Toronto
Weight: 161.6 I'm continuing to add lean weight as I continue my bulking up phase.
Non-Weight Training Workout
Pull Ups 5 x 10 (last set included 1 x 5 with a 45-pound plate strapped to my waist)
Hanging Leg Raises 4 x 25
Slant Board Crunches 4 x 25 (holding two 5-pound weights close to the head)
Bosu Ball Balance with Weights 2 x 25 with 10 pound dumb bells (curls, laterals, extensions, presses)
Unassisted Sit Ups 4 x 25
Leg raises 2 x 25 (holding a 4 pound ball between the feet)
Skip Rope 1 x 200
Stretches
This was a good solid non-weight training workout
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Post by oldnavy on Dec 13, 2007 10:17:22 GMT -5
Thursday, December 13, 2007 - Training for the FAME World Championships
Weight: 163.2 (I went to my company's Christmas Luncheon yesterday. Nuff said.)
Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan
Phase 1 – Three Weeks - Week Three
Day Three – Lower Body Hip Dominant
A. Stiff Leg Dead Lifts – 5 Sets 1 x 10 - 155 pounds 1 x 8 - 175 pounds 1 x 6 - 205 pounds 1 x 4 - 225 pounds 1 x 10 - 155 pounds
B. Leg Curls – 4 Sets 4 x 8 - 140 pounds
C. High Step Ups on Bench 3 x 12 steps each leg, holding two 5 pound plates
D. Seated Calve Press – 3 Sets 3 x 25 – 170 pounds - Hold stretch and contraction for 5 seconds
E. Standing Calve Raises 3 x 25 - Body weight - Hold stretch and contraction for 5 seconds
Great workout. We had cut it short because my partner had a doctor's appointment.
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Post by Intensity on Dec 13, 2007 12:39:18 GMT -5
250 push ups? Scott, is that some crazy stuff they asked you to do in the Navy? :-)
Awesome!
I'm looking forward competing at the WNSO world with you Scott!
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Post by oldnavy on Dec 13, 2007 18:01:43 GMT -5
250 push ups? Scott, is that some crazy stuff they asked you to do in the Navy? :-) Awesome! I'm looking forward competing at the WNSO world with you Scott! About a year ago, I began combining dips with chest work, push ups with back/triceps work, pull ups with back/lats work. I try to do the same number of reps for each set, so they add up quickly. It's a kind of force multiplier. It adds to the pump and it certainly adds to the amount of work done. Hey, I really look forward to being with you at the FAME Media day, backstage and ... at the after party. Whoooooot!
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Post by EBA84 on Dec 13, 2007 23:05:15 GMT -5
Keep it up. This is the time to grow. Good job!
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Post by GerryT on Dec 14, 2007 9:03:26 GMT -5
Inspirational, Scott. Good luck in 08, in and out of the gym and also on and off stage.
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Post by oldnavy on Dec 14, 2007 10:33:08 GMT -5
Thanks, Eric and Gerry. You guys Rock! I appreciate the props. Keeps me charged up.
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Post by oldnavy on Dec 14, 2007 10:33:49 GMT -5
Friday, December 14, 2007, Training for the 2008 FAME World Championships
Weight: 163.0
This was the final workout of Phase I of Sean's Mass Maker Workout. Tomorrow I will post Phase II and begin the new workout on Monday. . Day Four – Upper Body Dominant
A. Seated Press to Front – 4 Sets (Hammer Strength Iso-lateral wide chest press) 1 x 8 - 200 pounds 1 x 8 - 220 pounds 1 x 8 - 240 pounds 1 x 8 - 260 pounds 4 x 10 Dips
B. Lats Pull Downs – 5 Sets (Free Motion cable machine) Holding contracted position for 3 seconds. 1 x 6 - 100 pounds 1 x 6 - 120 pounds 1 x 6 - 140 pounds 1 x 6 - 160 pounds 1 x 10 - 100 pounds - single arm pull downs 4 x 10 Dips
C. Seated Lateral Raises – 4 Sets (Life Fitness Shoulder Raise) 1 x 8 - 50 pounds 1 x 8 - 70 pounds 1 x 8 - 90 pounds 1 x 8 - 100 pounds
D. Side Arm Cable Pull Downs – 2 Sets 2 x 10 - 20 pounds
E. Dumb Bell Shrugs - 2 Sets 2 x 20 - 60 pound dumb bells
F. Machine Preacher Curls – 4 Sets 1 x 8 - 70 pounds 1 x 8 - 80 pounds 1 x 8 - 90 pounds 1 x 15 - 100 pounds
G. Light Cardio – 20 minutes Moderate tread mill
This has been an excellent three weeks. It will only get better.
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Post by oldnavy on Dec 15, 2007 11:53:57 GMT -5
Saturday, December 15, 2007, Training for the 2008 FAME World Championships Toronto, Canada, June 13-15
UPS Labs Supplement Stack (USP Labs Sponsored Athlete)
P-SLiN Anabolic Pump Powerfull TNA Bolic Supercissus Rx
Diet: I am continuing my four-day cycles of low and high carb days under the guidance of Eric Brugh, my Nutrition Coach. I have added 13 pounds of weight since my last contest on November 3rd. Eric raised my calories yesterday to try to add between 5-7 more pounds during this Training Phase.
On Monday, I will begin Phase II of a five-part training plan developed by my Friend and Coach, Sean “Sully” Sullivan of Cape Cod, Massachusetts. During the past two years, Sully has helped me prepare for all of my bodybuilding competitions. With his help, I have improved for each contest. This 15-week plan is Sully’s latest effort to help me grow some new muscle for my next Pro Show in six months. Thanks, Sully. You’re the best!
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks
Day One – Upper Body High Load Workout
Incline Bench Press 5 Sets, 4-6 Reps
Wide Grip Bench Press 4 Sets, 6-8 Reps
Cable Flies 4 Sets, 8-12 Reps
Dips 3 Drop Sets, 4-6 Reps + Max, + Max, with 10 seconds rest between maximum efforts
Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.
Seated Dumb Bell Press 5 Sets, 4-6 Reps
Seated Lateral Raises 5 Sets, 8-10 Reps
Decline Skull Crushers 4 Sets, 8-10 Reps
Day Two - Legs Day!
Squats 4 Sets, 4-6 Reps - followed by 1 Set of 20-30 Reps
Leg press 4 Sets, 8-10 Reps
Hack Squat 4 Sets, 15-20 Reps
Leg Extensions 1 Set, 15-20 Reps - followed by 2 drop sets of maximum reps
Quad stretch
Stiff Leg Dead Lift 5 Sets, 6-8 Reps
Leg Curl 5 Sets, 8-10 Reps with 1/4 reps at the end of each set
Ham String Stretch
Seated Calf Press 3 Sets, 20-30 Reps
Standing Calf Raises 3 Sets, 6-8 Reps
Day Three - Upper Body High Volume I
Rack Dead Lifts 4 Sets, 4-6 Reps
Pull Ups 4 Sets, 6-8 Reps
Close Grip Lat Pull Down 4 Sets, 10-12 Reps
Cable Rows 3 sets, 4-6 + Max + Max
Back stretch
Preacher Curls 5 Sets, 6-8 Reps
Dumb Bell Curls 5 Sets, 8-10 Reps
Seated Dumb Bell Shrugs 3 Sets, 4-6 Reps
Bent-Over Laterals 3 Sets, 8-10 Reps
Day Four - Low Volume, Upper Body I
Smith Machine Bench Press 3 Sets, 5 Rest Pause Reps (1 rep, rack, 10 seconds rest, rep 2, rack...)
Cable Crossover 2 Sets, 10-12 Reps With 3 weight drops (total 30-40 reps/set)
Hammer or Smith Shoulder Press 3 Sets, 5 Rest Pause Reps
Cable Lateral Raises 2 sets, 10-12 reps With 3 drops (total is 30-40 reps/set)
Close Grip Bench Press in Smith 3 Sets, 5 Rest Pause Reps
V-Bar Press Downs 2 Sets, 10-12 Reps With 3 drops (total of 30-40 reps/set)
Day Five - Low Volume, Upper Body II
Hammer or Bent Over Bar Bell Rows 3 Sets, 4-6 Reps Hold contracted position for 5 seconds and negative position for 8 seconds
Wide Grip Pull Down 2 Sets, 10-12 Reps With 3 drops each set
Seated Cable Rows to Face 3 Sets, 3-4 Reps Hold contracted position for 5 seconds and negative position for 5 seconds.
Rear Delts Machine 3 Sets of 10-12 Reps With 3 drops each set
Bar Bell Curls 3 Sets, 5 Rest Pause Reps
Cable Curls 2 Sets, 10-12 Reps With 3 drops each set
Note: Week one do 2 fewer sets of each exercise then listed, so if it says 5 do 3. The following week add a set and go to 4 and the 3rd week add another set and go to 5. So the 3 set exercises are 1 set, week 1, 2 sets, week 2 and so on. Both the volume and intensity have gone up in this Phase. You add a day and do drop sets. This adds to both the volume and the intensity. From here we go into body part specialization programs and end with a low volume, super high intensity phase. Over 15 weeks you should see some great size gains.
Sully
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Post by Tim Wescott on Dec 16, 2007 8:37:23 GMT -5
Looking good Scott and using some damned impressive poundages too I might add!
Stay focused bud!
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Post by oldnavy on Dec 16, 2007 14:21:27 GMT -5
Looking good Scott and using some damned impressive poundages too I might add! Stay focused bud! Thanks, Tim. I'm about to go on a three-week lower reps, higher weight phase. It's time to add some muscle.
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Post by oldnavy on Dec 17, 2007 10:12:13 GMT -5
Monday, December 17, 2008 - Training for the 2008 FAME World Championships
Weight: 163.6 pounds
This is the first day of Phase II of Sean's Mass Maker workout. We lifted heavy with fewer reps. Fun.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks
Day One – Upper Body High Load Workout
Incline Bench Press - 3 Sets 1 x 4 - 155 pounds 1 x 4 - 175 pounds 1 x 4 - 185 pounds
Wide Grip Bench Press - 2 Sets 1 x 6 - 175 pounds 1 x 6 - 185 pounds
Cable Flies - 2 Sets 1 x 8 - 20 pounds 1 x 8 - 25 pounds
Dips 1 Set + Max, + Max, with 10 seconds rest between maximum efforts 1 x 6 1 x 20 1 x 15
Loaded Chest Stretch with Dumb Bells at the bottom of Fly position. 2 x 30 pound dumb bells
Seated Dumb Bell Press - 3 Sets 1 x 4 - 50 pound dumb bells 2 x 4 - 55 pound dumb bells
Seated Lateral Raises - 3 Sets 1 x 8 - 20 pound dumb bells 2 x 8 - 25 pound dumb bells
Decline Skull Crushers - 2 Sets 1 x 8 - 70 pound fixed bar bell 1 x 8 - 80 pound fixed bar bell
Slant Board Crunches 1 x 25
Unassisted Sit Ups 1 x 25
Hanging Leg Lifts 2 x 25
This was a great first day of Phase II.
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