|
Post by Tim Wescott on Dec 26, 2007 17:41:54 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 Ain`t it the truth !! #alol8tc#
|
|
|
Post by oldnavy on Dec 27, 2007 11:52:22 GMT -5
Thursday, December 27, 2007 - Training for the 2008 FAME World Championships, Toronto, June 14
Weight: 165.8
Continuing to train solo today, I focused on back and biceps. Tomorrow I will work shoulders and abs.
Life Fitness Pull Down 1 x 10 - 110 pounds (warm up) 1 x 10 - 130 pounds 1 x 10 - 150 pounds 1 x 10 - 170 pounds 4 x 10 - Pull ups (unassisted)
T-Bar Bent Over Row 1 x 10 - 50 pounds (hold and squeeze at the top) 1 x 10 - 75 pounds 1 x 10 - 100 pounds 3 x 10 - Push ups
Three-Position Dumb Bell Shrugs 3 x 30 - 50 pound dumb bells (10 x front, 10 x side, 10 x rear as a set) (total of 90 shrugs)
Work the Rack Dumb Bell Curls 2 x 10 - 30 pounds 2 x 10 - 25 pounds 2 x 10 - 20 pounds 2 x 10 - 15 pounds 2 x 10 - 10 pounds (No rest between sets - total of 50 reps each bicep)
Cable Biceps Curls 3 x 10 - 40 pounds
This was an eclectic workout.
|
|
|
Post by Roger on Dec 27, 2007 13:04:17 GMT -5
Solid training Scott
|
|
|
Post by oldnavy on Dec 27, 2007 15:40:06 GMT -5
Thanks, Roger. When is you next show?
|
|
|
Post by Roger on Dec 27, 2007 16:51:50 GMT -5
Hope to do one in June, It is a drug tested natural show. The one I should have done first this year. Live and learn
|
|
|
Post by oldnavy on Dec 27, 2007 19:34:17 GMT -5
Hope to do one in June, It is a drug tested natural show. The one I should have done first this year. Live and learn What's the name, date and location of your event?
|
|
|
Post by Roger on Dec 28, 2007 6:16:45 GMT -5
|
|
|
Post by oldnavy on Dec 28, 2007 9:02:14 GMT -5
That's cool. Roger. You will enjoy that show. I have a thought for you. I am the State Chairman for the NGA in Alabama. We are bringing the first drug-free competition to Birmingham on Saturday, May 24th. It is the 2008 Magic City Bodybuilding and Figure Championships. I have sanctioned the event as a Super Pro Qualifier, which means, if your class has three or more competitors, and you win your class, you will be awarded a NGA Pro Card, which will allow you to compete as a Pro in the NGA, WNSO-FAME, SNBF, OCB and INFA (Canada). You could compete in the Open weight class and the Masters 50+ class. If you win the Masters, your Pro Card would be and NGA Master Pro Card. Roger, it would be a great warm up show for your Arkansas comp, and who knows, you just might walk away with your first Pro Card. Let me know. Scott
|
|
|
Post by oldnavy on Dec 28, 2007 16:07:00 GMT -5
Friday, December 28, 2007 - Training for the 2008 FAME World Championships
Weight: 166.2 pounds
I took a vacation day today and on Monday, which means I have the next five days off from work. Sweet. I actually got to sleep in until 7 AM today and didn't hit the gym until 9:00. A few early "resolutioners" were walking around looking a bit out of place, but they will get used to the gym atmosphere soon enough. I helped a few with the "new" equipment. They were appreciative.
Shoulders and Abs
Arnolds 1 x 10 - 30 pound dumb bells (warm up) 1 x 10 - 35 pound dumb bells 1 x 10 - 40 pound dumb bells 1 x 10 - 45 pound dumb bells 4 x 10 - push ups
Smith Machine Seated Shoulder Press 1 x 5 - 95 pounds (warm up) Press, rack, rest 10 seconds, Press... 1 x 5 - 110 pounds 1 x 5 - 130 pounds 1 x 5 - 145 pounds 4 x 10 - push ups
Standing Dumb Bell Lateral Raises 1 x 10 - 20 pound dumb bells 1 x 10 - 25 pound dumb bells 1 x 10 - 30 pound dumb bells 3 x 10 - push ups
Standing Dumb Bell Extensions 1 x 10 - 20 pound dumb bells 1 x 10 - 25 pound dumb bells 1 x 10 - 30 pound dumb bells 3 x 10 - push ups
Hanging Leg Lifts 4 x 25 - Done slowly, with a pause at the top 4 x 10 - push ups
Slant Board Crunches 2 x 25 - Done slowly with a squeeze at the top
Unassisted Sit Ups 2 x 25 2 x 10 - push ups
This was one of the best shoulder workouts I have ever done. And, the bonus of 200 push ups was sweet.
|
|
|
Post by Tim Wescott on Dec 29, 2007 7:35:49 GMT -5
Nice!! Getting stronger and bigger........not a bad combo at all. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
|
|
|
Post by oldnavy on Dec 29, 2007 10:22:44 GMT -5
Nice!! Getting stronger and bigger........not a bad combo at all. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Thanks, Tim. I have two things working for me. First, Eric Brugh is my nutrition coach and we talk daily about my bulking up phase. We have targeted for me to max out at 170.0. I'm nearly there. Second, I have a new sponsor, USP Labs. Jacob has me on a stack that is helping me kick butt in the gym: P-SLiN Powerfull Anabolic Pump TNA Supercissus Rx Bolic This stack Rocks! I am lifting more, while keeping my energy levels high. Both of these helpers will ensure I come in at around 155.0, with the same conditioning I had for my last show this year. That's five pounds of new muscle in about seven months of off season.
|
|
|
Post by mrky03 on Dec 29, 2007 14:51:41 GMT -5
Sounds great Scott! The right supplements can make a difference!
|
|
|
Post by oldnavy on Dec 29, 2007 16:12:56 GMT -5
Sounds great Scott! The right supplements can make a difference! Absolutely, MrKy03...especially so for a natter. I need all the help I can get. I have been a Beverly Supplements customer for three years. This is the first time I've stayed from Beverly. I am still a Beverly distributor and I use their protein powder and Branch Chain Amino Acids, but I am mostly training with USP Labs. Scott
|
|
|
Post by oldnavy on Dec 31, 2007 13:45:19 GMT -5
Monday, December 31, 2008 - Training for the 2008 FAME World Championships on New Year's Eve
Weight: 166.8 pounds
This is the first day of Week II, Phase II of Sean's Mass Maker workout. In Phase II, we add a set to every exercise and combine dips with each chest exercise. Exhilarating.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 - Three Weeks - Week II
Day One - Upper Body High Load Workout
Incline Bench Press - 4 Sets 1 x 4 - 155 pounds 1 x 4 - 175 pounds 1 x 4 - 185 pounds 1 x 4 - 190 pounds 4 x 10 - Dips
Wide Grip Bench Press - 3 Sets 1 x 6 - 175 pounds 1 x 6 - 185 pounds 1 x 6 - 200 pounds - Rock and Roll! 3 x 10 - Dips
Cable Flies - 3 Sets 1 x 8 - 20 pounds 1 x 8 - 25 pounds 1 x 8 - 30 pounds 3 x 10 - Dips
Loaded Chest Stretch with Dumb Bells at the bottom of Fly position. 2 x 35 pound dumb bells
Seated Dumb Bell Press - 4 Sets 1 x 4 - 50 pound dumb bells 1 x 4 - 55 pound dumb bells 2 x 4 - 60 pound dumb bells - Yes
Seated Lateral Raises - 4 Sets 1 x 8 - 20 pound dumb bells 2 x 8 - 25 pound dumb bells 1 x 8 - 30 pound dumb bells
Decline Skull Crushers - 3 Sets 1 x 8 - 70 pound fixed bar bell 2 x 8 - 80 pound fixed bar bell
Slant Board Crunches 1 x 25
Slant Board Sit Ups - Holding a 10 pound plate 1 x 25
Slant Board Leg Lifts 1 x 25
Unassisted Sit Ups 1 x 25
It was good working out with my training partner after the Christmas break.
|
|
|
Post by Roger on Dec 31, 2007 19:55:56 GMT -5
SERIOUS training!!!!!!!!!!!
|
|
|
Post by mrky03 on Jan 1, 2008 14:50:29 GMT -5
Sounds great Scott! The right supplements can make a difference! Absolutely, MrKy03...especially so for a natter. I need all the help I can get. I have been a Beverly Supplements customer for three years. This is the first time I've stayed from Beverly. I am still a Beverly distributor and I use their protein powder and Branch Chain Amino Acids, but I am mostly training with USP Labs. Scott I understand completely! Roger and Sandy are old friends of mine! I don't get to see them much these days. Beverly is a great company, but a bit pricy for most people.
|
|
|
Post by oldnavy on Jan 1, 2008 15:17:33 GMT -5
Tuesday, January 1, 2008 - New Year's Day and the Best Way to Kick off the Year, in the GymWeight: 166.0 Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week Two
Old Navy is In the House! My training partner and I rang in the New Year with a Kick Butt Legs Workout. Breakfast of Champions!
Day Two - Legs Day!Squats 4 Sets 1 x 6 - 255 pounds 1 x 6 - 275 pounds 1 x 6 - 275 pounds 1 x 20 - 245 pounds Leg press 3 Sets 1 x 8 - 270 pounds 1 x 8 - 320 pounds 1 x 8 - 350 pounds Hack Squat 3 Sets 1 x 15 - 270 pounds 1 x 15 - 320 pounds 1 x 15 - 350 pounds Leg Extensions 1 Set followed by two drops sets of maximum reps 1 x 15 - 160 pounds 1 x 12 - 145 pounds - drop set 1 x 10 - 130 pounds - drop set Quad stretch Stiff Leg Dead Lift 4 Sets 1 x 6 - 185 pounds 3 x 6 - 205 pounds Leg Curl 3 Sets with 1/4 reps at the end of each set 3 x 8 - 125 pounds with 15 1/4 reps Ham String Stretch Seated Calf Press Machine 3 Sets 3 x 25 - 150 pounds Standing Calf Raises 3 Sets 3 x 25 - Body Weight Excellent workout with my training partner, Michael, a 49 years-old, 6' 6" tall, 258 pounds martial arts student. ![](http://img235.imageshack.us/img235/9981/img0771ra3.jpg) ![](http://img235.imageshack.us/img235/7287/img0777yx6.jpg)
|
|
|
Post by oldnavy on Jan 2, 2008 10:58:44 GMT -5
Wednesday, January 2, 2008 - Training for the 2008 FAME World Championships
Weight: 166.4 pounds
My training partner and I really enjoyed our Legs workout yesterday. We were both a little sore this morning, a good type of sore, to be sure.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week Two
Day Three - Upper Body High Volume
Close Grip Lat Pull Down 3 Sets 1 x 10 - 140 pounds 1 x 10 - 150 pounds 1 x 10 - 160 pounds
Combined with:
Pull Ups 3 Sets 3 x 10 - body weight
Cable Rows 2 sets + Max + Max 2 x 10 - 160 pounds 2 x 15 - 120 pounds drop set 2 x 15 - 85 pounds drop set
Back stretch
Machine Preacher Curls 4 Sets 1 x 6 - 100 pounds 1 x 6 - 115 pounds 1 x 6 - 125 pounds 1 x 6 - 140 pounds
Dumb Bell Curls 4 Sets 2 x 8 - 30 pound dumb bells 2 x 8 - 35 pound dumb bells
Seated Dumb Bell Shrugs 3 Set 3 x 10 - 60 pound dumb bells 10 x front, 10 x side, 10 x rear shrugs
Bent-Over Laterals 2 Set 2 x 8 - 25 pound dumb bells
Cardio 20 minutes of moderate speed, moderate elevation with two HITT speed splits (5 degree elevation, 8 speed)
Fun stuff!
|
|
|
Post by fit on Jan 3, 2008 8:19:26 GMT -5
Nice work- and whoa! Michael's one big dude... and hell, I'm 6'2".
|
|
|
Post by oldnavy on Jan 3, 2008 11:26:47 GMT -5
Thursday, January 3, 2008 - Training for the 2008 FAME World Championships
Weight: 168.0 (After a Re-Feed)
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 Two
Day Four - Low Volume, Upper Body I
Smith Machine Bench Press - 2 sets 1 x 5 rest pause reps - 185 pounds 1 x 5 rest pause reps - 205 pounds (1 rep, rack, 10 seconds rest, rep 2, rack...) Combined 2 x 10 push ups
Dumb Bell Bench Lat Rows - 2 sets 2 x 10 - 60 pounds 2 x 8 - 50 pounds - drop set 2 x 7 - 40 pounds - drop set 2 x 5 - 30 pounds - drop set Combined 2 x 10 push ups
Smith Machine Seated Shoulder Press - 2 sets 1 x 5 rest pause reps - 135 pounds 1 x 5 rest pause reps - 145 pounds Combined 2 x 10 push ups
Free Motion Cable Lateral Raises- 2 sets 2 x 10 - 20 pounds 2 x 10 - 17.5 pounds drop set 2 x 10 - 15 pounds drop set 2 x 10 - 12.5 pounds drop set Combined 2 x 10 push ups
Close Grip Bench Press in Smith Machine - 2 set 1 x 5 rest pause reps - 165 pounds 1 x 5 rest pause reps - 185 pounds Combined 2 x 10 push ups
Cardio 15 minutes of moderate speed, moderate elevation tread mill.
Another awesome session, including 100 push ups.
|
|