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Post by oldnavy on Jan 13, 2008 15:04:34 GMT -5
Thanks, Tim. Did you receive the Avatar shot I emailed to you? Scott
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Post by oldnavy on Jan 14, 2008 10:40:50 GMT -5
Monday, January 14, 2008 - Five Months until the 2008 FAME World Championships
Weight: 166.0
My training partner and I completed Phase I and Phase II of Sully's excellent 15-weeks training plan. We started Phase III this morning.
Sully’s Mass Maker Workout – Phase III – Three Weeks
For this next phase we start with a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.
Day One - Chest/Delts- Heavy weights
A. Incline Bench Press - 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice) 1 x 7 - 155 pounds 1 x 5 - 175 pounds 1 x 3 - 205 pounds
1 x 7 - 165 pounds 1 x 5 - 185 pounds 1 x 3 - 215 pounds
B. Overhead Push Press - 6 sets of 7/5/3/7/5/3 1 x 7 - 140 pounds 1 x 5 - 160 pounds 1 x 3 - 190 pounds
1 x 7 - 150 pounds 1 x 5 - 170 pounds 1 x 3 - 200 pounds
C. Low Incline Dumb Bell Press (10% incline) - 4 sets of 8/6/4/20 1 x 8 - 60 pound dumb bells 1 x 6 - 70 pound dumb bells 1 x 4 - 80 pound dumb bells 1 x 20 - 50 pound dumb bells
D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20 1 x 8 - 35 pound dumb bells 1 x 6 - 40 pound dumb bells 1 x 4 - 50 pound dumb bells 1 x 20 - 30 pound dumb bells
20 minutes of low impact cardio.
Great fun, interesting and tough!
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Post by masterschamp on Jan 15, 2008 9:22:49 GMT -5
Great job as usual, Scott!
Keith
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Post by oldnavy on Jan 15, 2008 11:05:41 GMT -5
Thanks, Keith. I trust your training is going well. I look for great things from you at the 2008 NPC Masters Nationals.
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Post by oldnavy on Jan 15, 2008 11:06:14 GMT -5
Tuesday, January 15, 2008 - Training for the 2008 FAME World Championships
Weight: 166.0 (after a re-feed day)
Sully’s Mass Maker Workout – Phase III – Three Weeks
Day Two - Legs
A1. Full Squat - 3 sets of 8/6/20 1 x 8 - 255 pounds 1 x 6 - 275 pounds 1 x 20 - 225 pounds
Each set combined with:
A2. Leg Extensions - 3 sets of 12-15 1 x 12 - 160 pounds 1 x 12 - 175 pounds 1 x 12 - 190 pounds
B1. Stiff Leg Dead Lifts - 3 sets of 8-10 1 x 8 - 155 pounds 1 x 8 - 175 pounds 1 x 8 - 185 pounds Each set combined with:
B2. Leg Curls - 3 sets of 12-15 1 x 12 - 125 pounds 1 x 12 - 130 pounds 1 x 12 - 135 pounds
C1. Seated Calf Extensions - 3 sets 15-20 3 x 25 - 165 pounds, toes straight, toes out, toes in
Each set combined with:
C2. Standing Calf Raises - 3 sets 15-20 3 x 25 - Body weight, toes straight, toes out, toes in
15 minutes of cool-down tread mill.
My training partner and I were Toast after this workout.
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Post by oldnavy on Jan 16, 2008 16:09:52 GMT -5
Wednesday, January 16, 2008 - Training for the 2008 FAME World Championships.
Weight: 166.2
Sully’s Mass Maker Workout – Phase III – Three Weeks
For this phase we work a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.
Day Three - Chest/Delts High Density Loading
A1. Wide Grip Bench Press to Neck - 4 sets of 8-10 1 x 8 - 155 pounds 1 x 8 - 165 pounds 1 x 8 - 175 pounds 1 x 8 - 185 pounds
A2. Dips - 4 sets of 6-8 4 x 8 - body weight
A3. Dumb Bell Flies - 4 sets of 15-20 2 x 15 - 30 pound dumb bells 2 x 15 - 35 pound dumb bells
(We did three sets, A1, A2, A3, without rest, then rested 90- seconds)
B1. Seated Smith Press - 3 sets of 8-10 1 x 8 - 115 pounds 1 x 8 - 125 pounds 1 x 8 - 135 pounds
B2. Front Raise with Bar Bells - 3 sets of 8-10 1 x 8 - 45 pound bar bell 1 x 8 - 55 pound bar bell 1 x 8 - 65 pound bar bell
B3. Seated Lateral Raise - 3 sets of 15-20 2 x 15 - 20 pound dumb bells 1 x 15 - 25 pound dumb bells
(We did three B1, B2, B3 sets without rest, then rest 90- seconds)
Plus 20-minutes of low impact tread mill work
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Post by fit on Jan 16, 2008 21:47:26 GMT -5
Keep going, Scott!
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Post by oldnavy on Jan 17, 2008 10:16:38 GMT -5
That's the plan. Thanks for the encouragement. Old Navy
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Post by oldnavy on Jan 17, 2008 10:17:12 GMT -5
Thursday, January 17, 2008 - Training for the 2008 FAME World Championships
Weight: 167.0
Today was a non-weight training day and we focused on abs and cardio.
Hanging Leg Lifts 4 x 25 - legs straight out
Extreme Slant Board Crunches - 55 degree slant 4 x 25 - crunches with a squeeze at the top of each crunch
Unassisted Sit Ups 2 x 25
Machine Crunches 2 x 25
Skip Rope 200 x skips
20 minutes of moderate speed, moderate elevation tread mill
We will resume the Mass Maker program tomorrow and Saturday morning.
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Post by oldnavy on Jan 18, 2008 10:48:18 GMT -5
Friday, January 18, 2008 - Training for the 2008 FAME World Championships.
Weight: 167.4
Because my training partner and I took a day off from weight training this week, we will do Day Five of Week One of Phase III on Sunday afternoon. We are taking Saturday off because it's expected to snow here tomorrow morning. Birmingham, Alabama doesn't get snow that often and most motorists don't have a clue how to drive in those conditions, so we are staying off the road. I lived in Chicago, Connecticut, New York City and Northern Virginia and know how to handle bad weather. My partner is from Pennsylvania and he knows too. It's the locals we worry about.
Sully’s Mass Maker Workout – Phase III – Three Weeks
For this next phase we do a chest/delts specialization program so the volume is lower for every other body part.
Day Four - Chest/Delts High Volume
A. Decline Bench Press - 4 sets of 4-6 1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 195 pounds
1 x 6 - 205 pounds (my partner did 1 RM of 275)
B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds) 1 x 8 - 60 pound dumb bells 1 x 8 - 65 pound dumb bells 1 x 8 - 70 pound dumb bells 1 x 8 - 80 pound dumb bells B2. Push ups - 4 sets of as many as possible 4 x 15 - this was a tough superset
C. Cable Crossover - 4 sets of 6-8 with 2 weight drops for as many as possible 2 x 8 - 20 pounds 2 x 10 - 15 pounds drop set 2 x 10 - 10 pounds drop set We only completed two sets because of time
D. Chest stretch 2 x 30 pound dumb bells
E. Seated Press on Hammer Machine or Dumb Bell Press - 4 sets of 4-6 We skipped this one because we did seated shoulder press yesterday
F1. Alternate Dumb Bell Front Raise - 4 sets of 8-10 4 x 10 - 20 pound dumb bells F2. Standing Lateral Raises - 4 sets of 8-10 4 x 10 - 20 pound dumb bells We did these 4 sets as one set, front raises to laterals, front raises to laterals. Fun.
G. One Arm Cable Lateral Raises - 4 sets of 8-10 with 2 drops each set 2 x 10 - 15 pounds 2 x 10 - 10 pounds drop set 2 x 10 - 5 pounds drop set We ran out of time and could only complete two sets
H. Shoulder stretch
I. 15 minutes of low impact tread mill.
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Post by Intensity on Jan 18, 2008 12:35:00 GMT -5
Insane workouts in here!!!
Your passion and determination is out of this world Scott, props to you, it's inspiring! We're gonna rock at the FAME world championship!!! :-) (you dont mind I include myself in the statement? hehe)
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Post by oldnavy on Jan 18, 2008 12:57:59 GMT -5
Insane workouts in here!!! Your passion and determination is out of this world Scott, props to you, it's inspiring! We're gonna rock at the FAME world championship!!! :-) (you dont mind I include myself in the statement? hehe) The GOAL is for both of us to leave Toronto as 2008 FAME World Champions in our respective Pro Division. REPRESENT!!!!!
Intensity: 2008 FAME Open Pro World Champion Old Navy: 2008 FAME Grand Master Pro World Champion
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Post by Tim Wescott on Jan 18, 2008 13:08:22 GMT -5
Insane workouts in here!!! Your passion and determination is out of this world Scott, props to you, it's inspiring! We're gonna rock at the FAME world championship!!! :-) (you dont mind I include myself in the statement? hehe) The GOAL is for both of us to leave Toronto as 2008 FAME World Champions in our respective Pro Division. REPRESENT!!!!!
Intensity: 2008 FAME Open Pro World Champion Old Navy: 2008 FAME Grand Master Pro World ChampionTake no prisoners my "Iron Brothers" !! #btrophysmiley2ee#
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Post by Intensity on Jan 18, 2008 16:17:56 GMT -5
Hehe, I like the sound of it :-) but to be honest my expectations are not that high in my wildest dreams... and GOD knows that I can have very wild dreams :-)
Seriously, one thing is for sure: We'll be better than ever before... and we'll steal the show by our performances no matter the placing! WOTW STYLE!!!!!
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Post by oldnavy on Jan 18, 2008 16:39:50 GMT -5
Hehe, I like the sound of it :-) but to be honest my expectations are not that high in my wildest dreams... and GOD knows that I can have very wild dreams :-) Seriously, one thing is for sure: We'll be better than ever before... and we'll steal the show by our performances no matter the placing! WOTW STYLE!!!!! That, we will!
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Post by Roger on Jan 19, 2008 5:57:53 GMT -5
Take it to EM Scott & Mo, Looking great Scott
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Post by oldnavy on Jan 20, 2008 10:33:33 GMT -5
Thanks, Roger. Your support and encouragement means a lot to me.
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Post by oldnavy on Jan 20, 2008 18:13:41 GMT -5
Sunday, January 20, 2008 - Training for the 2008 FAME World Championships.
Weight: 166.4
My training partner and I completed week one of Phase III. This is a difficult, but fun training regimen.
Sully’s Mass Maker Workout – Phase III – Three Weeks
For this next phase we will start with a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.
Day Five – Back, Shoulders and Biceps
A. Bent Over Bar Bell Rows - 3 sets of 8-10 1 x 8 - 95 pounds 1 x 8 - 125 pounds 1 x 8 - 145 pounds We paused at the top of each rep and squeezed.
B. Unassisted Chins - 3 sets of 8-10 1 x 10 - wide grip 1 x 10 - hammer grip 1 x 10 - medium grip
C. Dumb Bell Shrugs - 3 sets of 10-15 3 x 30 - 50 pound dumb bells Each set, we did 10 front shrugs, 10 side shrugs and 10 rear shrugs, with a hold-squeeze in each rep.
D. Decline Bar Bell Skull Crushers - 4 sets of 8-10 2 x 10 - 60 pounds 2 x 10 - 70 pounds
E. Dumb Bell Curls - 4 sets of 8-10 1 x 8 - 30 pound dumb bells 1 x 8 - 40 pound dumb bells 1 x 8 - 45 pound dumb bells 1 x 8 - 50 pound dumb bells (PR) My training partner did preacher curls and had a PR at 125 pounds. Whew!
F. 20- minutes of low impact tread mill.
A great first week of this Phase.
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Post by Roger on Jan 20, 2008 18:17:46 GMT -5
Dumb bell shrugs sounds killer!!!!!! another good one Scott 50 lbs DB curls- ALRIGHT
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Post by oldnavy on Jan 20, 2008 20:27:47 GMT -5
Dumb bell shrugs sounds killer!!!!!! another good one Scott 50 lbs DB curls- ALRIGHT I felt really strong and just kept moving along the rack, picking up heavier weigths. Fun Stuff.
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