Fourth Year Student: My Senior Year

[oldnavy]

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.

[Tim Wescott]

Good workout Scott!

[EBA84]

Good job Scott. Everything is right on target.

[oldnavy]

eric84 said:

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.

[oldnavy]

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.

[Roger]

Congrats on your new squat record very impressive

[oldnavy]

I thank you and my sore glutes thank you, too. LOL

[oldnavy]

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.

[oldnavy]

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

[oldnavy]

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.

[Intensity]

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!

[oldnavy]

intensity said:

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!

[EBA84]

Keep it up. This is the time to grow. Good job!

[GerryT]

Inspirational, Scott. Good luck in 08, in and out of the gym and also on and off stage.

[oldnavy]

Thanks, Eric and Gerry. You guys Rock! I appreciate the props. Keeps me charged up.

[oldnavy]

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.

[oldnavy]

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

[Tim Wescott]

Looking good Scott and using some damned impressive poundages too I might add!

Stay focused bud!

[oldnavy]

admin said:

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.

[oldnavy]

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.