|
Post by Tim Wescott on Dec 17, 2007 14:30:53 GMT -5
Good one bro !! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Gonna` throw in some decline skullcrushers too this week.......never really did them for any length of time.
|
|
|
Post by oldnavy on Dec 18, 2007 10:57:01 GMT -5
Tuesday, December 18, 2007 - Training for the 2008 FAME World Championships
Weight: 163.0
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks
Day Two - Legs Day!
Squats 3 Sets 1 x 4 - 255 pounds 1 x 4 - 275 pounds 1 x 20 - 225 pounds
Leg press 2 Sets 1 x 8 - 270 pounds 1 x 8 - 320 pounds
Hack Squat 2 Sets 1 x 15 - 270 pounds 1 x 15 - 320 pounds
Leg Extensions 1 Set followed by two drops sets of maximum reps 1 x 15 - 150 pounds 1 x 12 - 135 pounds - drop set 1 x 10 - 120 pounds - drop set
Quad stretch
Stiff Leg Dead Lift 3 Sets 1 x 6 - 185 pounds 2 x 6 - 205 pounds
Leg Curl 2 Sets with 1/4 reps at the end of each set 2 x 8 - 125 pounds with 15 1/4 reps
Ham String Stretch
Seated Calf Press 3 Sets 3 x 25 - 200 pounds
Standing Calf Raises 3 Sets 3 x 25 - Body Weight
Now I understand why Sully put a ! after Legs Day.
|
|
|
Post by Roger on Dec 18, 2007 14:52:21 GMT -5
Good one Scott
|
|
|
Post by oldnavy on Dec 18, 2007 21:32:42 GMT -5
Thanks. After this workout, I was beat all day.
|
|
|
Post by oldnavy on Dec 19, 2007 10:34:33 GMT -5
Wednesday, December 19, 2007 - Training for the 2008 FAME World Championships
Weight: 162.6 pounds
We were beat most of yesterday after our The Legs! workout. So today, guess what, Sully had us start with Dead Lifts. We did them but I am going to recommend to Sully that he modifies the plan to have Dead Lifts on Day Five, instead of Day Three, following a killer legs workout.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week One
Day Three - Upper Body High Volume I
Rack Dead Lifts 2 Sets 2 x 4 - 225 pounds
Pull Ups 2 Sets 2 x 6 - body weight
Close Grip Lat Pull Down 2 Sets 2 x 10 - 140 pounds
Cable Rows 1 set + Max + Max 1 x 4 - 140 pounds 1 x 15 - 100 pounds drop set 1 x 15 - 70 pounds drop set
Back stretch
Preacher Curls 3 Sets 2 x 6 - 60 pounds 1 x 6 - 70 pounds
Dumb Bell Curls 3 Sets 2 x 8 - 30 pound dumb bells 1 x 8 - 35 pound dumb bells
Seated Dumb Bell Shrugs 1 Set 1 x 6 - 60 pound dumb bells
Bent-Over Laterals 1 Set 1 x 8 - 25 pound dumb bells
Hanging Leg Lifts 2 x 25
Slant Board Crunches 2 x 25
Tuff stuff!
|
|
|
Post by Roger on Dec 19, 2007 10:40:28 GMT -5
I agree looks tuff. Another good one ON
|
|
|
Post by oldnavy on Dec 19, 2007 12:54:17 GMT -5
I agree looks tuff. Another good one ON Thanks. I have trained under the guidance of my Coach, Sean, "Sully" Sullivan for nearly two years. He lives in Cape Cod, Massachusetts and I live in Birmingham, Alabama. All our work is done on line, through IM's, email and through cell phone. It's the next best thing to having a personal trainer, which I am one. LOL I use Sully's training plans with my clients, with modifications for level of experience. Sully is an ex-marine and is a cop on Cape Cod. He is also a team leader of a SWAT team. As a bodybuilder, Sully, 41, has competed more than 60 times and has won countless numbers of trophies and best poser awards. He holds at least two pro cards, maybe three. He is also a show promoter for the OCB and I am one of his judges. I am judging the OCB Spirit of America in Cape Cod on April 19. Most important of all, Sully and I are Friends.
|
|
|
Post by Tim Wescott on Dec 19, 2007 13:12:15 GMT -5
I agree looks tuff. Another good one ON Thanks. I have trained under the guidance of my Coach, Sean, "Sully" Sullivan for nearly two years. He lives in Cape Cod, Massachusetts and I live in Birmingham, Alabama. All our work is done on line, through IM's, email and through cell phone. It's the next best thing to having a personal trainer, which I am one. LOL I use Sully's training plans with my clients, with modifications for level of experience. Sully is an ex-marine and is a cop on Cape Cod. He is also a team leader of a SWAT team. As a bodybuilder, Sully, 41, has competed more than 60 times and has won countless numbers of trophies and best poser awards. He holds at least two pro cards, maybe three. He is also a show promoter for the OCB and I am one of his judges. I am judging the OCB Spirit of America in Cape Cod on April 19. Most important of all, Sully and I are Friends. Have heard nothing but good things about Sean......saw his pics and he`s a great champion to boot!
|
|
|
Post by EBA84 on Dec 19, 2007 22:03:00 GMT -5
I would definitely switch dead lifts to another day then after leg day. I do them two days after legs and it is tough. Looks great otherwise.
|
|
|
Post by oldnavy on Dec 19, 2007 23:07:13 GMT -5
Yeah, I am going to switch Dead Lifts to Friday, following Tuesday's Legs Day. This is a brand new plan...I guess I am the beta test. I'm giving Sully feedback.
|
|
|
Post by oldnavy on Dec 20, 2007 10:31:01 GMT -5
Thursday, December 20, 2007 - Training for the 2008 FAME World Championships
Weight: 165.0 (5' 6.5" tall and the most I have ever weighed)
We really enjoyed this session which had the elements of rest pause and drop sets. We had a lot of fun doing this workout
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week One
Day Four - Low Volume, Upper Body I
Smith Machine Bench Press - 1 set 1 x 5 Rest Pause Reps - 185 pounds (1 rep, rack, 10 seconds rest, rep 2, rack...)
Free Motion Cable Crossover - 1 set 1 x 10 - 20 pounds 1 x 10 - 17.5 pounds drop set 1 x 10 - 15 pounds drop set 1 x 10 - 12.5 pounds drop set
Smith Machine Seated Shoulder Press - 1 set 1 x 5 Rest Pause Sets - 125 pounds
Free Motion Cable Lateral Raises- 1 set 1 x 10 - 20 pounds 1 x 10 - 17.5 pounds drop set 1 x 10 - 15 pounds drop set 1 x 10 - 12.5 pounds drop set
Close Grip Bench Press in Smith Machine - 1 set 1 x 5 Rest Pause Reps - 165 pounds
V-Bar Press Downs - 1 set 1 x 10 - 65 pounds 1 x 10 - 57.5 pounds drop set 1 x 10 - 50 pounds drop set 1 x 10 - 42.5 pounds drop set
Slant Board Crunches - 2 sets 2 x 25
Rowing Machine 15 minutes
|
|
|
Post by oldnavy on Dec 21, 2007 11:23:02 GMT -5
Friday, December 21, 2007 - Training for the 2008 FAME World Championships
Weight: 167.4 (After a high-carbs refeed day)
We completed the first week of Phase 2 and really enjoyed the experience. Next week, my training partner is away for the week and we will do our own workouts as we are able, but not do Sully's plan. We will pick up Week Two when we get back together. At that time, we will add a set to every exercise while mostly keeping the reps and weights the same. Should be awesome.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week One
Day Five - Low Volume, Upper Body II
Smith Machine Bent Over Rows - 1 set 1 x 4 - 135 pounds Hold contracted position for 5 seconds and negative position for 8 seconds
Wide Grip Pull Down - 1 set 1 x 10 - 120 pounds 1 x 10 - 100 pounds drop set 1 x 10 - 85 pounds drop set 1 x 10 - 70 pounds drop set
Seated Cable Rows to Face 1 Sets 1 x 4 - 45 pounds Hold contracted position for 5 seconds and negative position for 5 seconds.
Rear Delts Machine - 1 Set 1 x 10 - 120 pounds 1 x 10 - 100 pounds drop set 1 x 10 - 85 pounds drop set 1 x 10 - 70 pounds drop set
Bar Bell Curls - 1 set 1 x 5 Rest Pause Reps - 70 pounds
Cable Curls - 1 set 1 x 10 - 45 pounds 1 x 10 - 40 pounds drop set 1 x 10 - 35 pounds drop set 1 x 10 - 30 pounds drop set
Cardio 20 minutes of moderate speed, elevated tread mill
We like Sully's plan a lot
|
|
|
Post by oldnavy on Dec 22, 2007 12:33:46 GMT -5
|
|
|
Post by Roger on Dec 23, 2007 8:27:24 GMT -5
Looking good Scott
|
|
|
Post by oldnavy on Dec 23, 2007 14:09:10 GMT -5
![](http://img410.imageshack.us/img410/8722/img0636wu4.jpg) My wife had the 2008 FAME World Tour poster framed for me as a Christmas present. I am proud to be included on the poster among these outstanding athletes.
|
|
|
Post by oldnavy on Dec 24, 2007 14:24:31 GMT -5
Monday, December 24, 2007 - Training for the 2008 FAME World Championships
Weight: 165.0 pounds
Weight training on Christmas Eve means I am either obsessed or dedicated, probably a little of both. Ha. My training partner is out of town visiting relatives so we shelved Sully's Mass Maker Training Plan for the week and both of us will do our own thing in the gym until he returns on Monday.
Today I worked chest and triceps and threw in a little heart work.
Flat Bench Dumb Bell Press 1 x 10 - 50 pound dumb bells 1 x 10 - 60 pound dumb bells 1 x 10 - 75 pound dumb bells 3 x 10 - Dips - unassisted chest dominate
Incline Bar Bell Bench Press 3 x 10 - 155 pounds 3 x 10 - Dips - unassisted chest dominate
Decline Bar Bell Bench Press 3 x 10 - 125 pounds 3 x 10 - Dips - unassisted chest dominate
Triceps Push Down 1 x 10 - 57.5 pounds 1 x 10 - 65 pounds 1 x 10 - 70 pounds 3 x 10 - Dips - unassisted triceps dominate
Triceps Rope Pull Down 1 x 55 pounds 2 x 50 pounds 3 x 10 - Dips - unassisted triceps dominate
Heart Work
Skip Rope 300 skips - good pace
Tread Mill 20 minutes - moderate speed, moderate elevation
This was a good solo workout, including throwing in 150 body weight dips. Tonight, I will sing bass in my church choir at our midnight Mass and tomorrow, I will not workout. Ha.
Merry Christmas, Friends of Old Navy.
|
|
|
Post by oldnavy on Dec 26, 2007 11:23:34 GMT -5
Wednesday, December 26, 2007 – Training for the 2008 FAME World Championships
Weight: 165.8 (Not bad after a Christmas feasting)
My training partner is away, so I went solo today. There were three of us in the gym this morning. I’m wondering how many “Resolutioners” will show up on January 1st.
Legs and Calves
Rack Squats 1 x 10 – 155 pounds (warm up) 1 x 10 – 185 pounds 1 x 10 – 225 pounds 1 x 10 – 300 pounds
A great way to start a workout!
Lunges – Holding Dumb Bells 3 x 20 – 30 pound dumb bells
Hamstring Curls 3 x 10 – 125 pounds
Leg Extensions 1 x 10 – 150 pounds (hold at the top for 5-seconds) 1 x 10 – 165 pounds (hold at the top for 5-seconds) 1 x 10 – 175 pounds (hold at the top for 5-seconds)
Calf Extensions 3 x 25 – 175 pounds (hold at the top for 5-seconds)
Standing Calf Raises 3 x 25 – Bodyweight
A fun workout.
|
|
|
Post by Roger on Dec 26, 2007 12:17:10 GMT -5
Good one Scott. My gym had fewer people than normal today also. I always dread the new year resolutioners they mean well but seem to get in the way most of the time. lol
|
|
|
Post by oldnavy on Dec 26, 2007 14:38:44 GMT -5
Yeah, but, like always, the "resolutioners" will be mostly gone by January 20th. They are usually good for about three weeks and then decide this sh*t is hard and give up. ;D
|
|
|
Post by fit on Dec 26, 2007 16:53:06 GMT -5
Nice work, Scott. Best wishes in 2008!
|
|