|
Post by oldnavy on Jan 21, 2008 12:13:42 GMT -5
Monday, January 21, 2008 - Training for the 2008 FAME World Championships
Weight: 166.0
My training partner and I had a tough workout today. We met yesterday afternoon for a training session and pretty well left the gym exhausted. I believe the residual weakness was still with us this morning. We had problems with some of the lifts that were easier last Monday. There is no doubt that the body needs time to rest and recover. We didn't give our bodies enough time to do either.
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.
Week Two - 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 - 160 pounds 1 x 5 - 185 pounds 1 x 3 - 205 pounds
1 x 7 - 165 pounds 1 x 5 - 185 pounds 1 x 3 - 205 pounds (last Monday I did 215)
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 - 160 pounds (last Monday I did 190)
1 x 7 - Didn't do this set 1 x 5 - Didn't do this set 1 x 3 - Didn't do this set
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 - 40 pound dumb bells 1 x 6 - 45 pound dumb bells 1 x 4 - 55 pound dumb bells 1 x 20 - 35 pound dumb bells I managed a 5 pound increase for each of these sets.
20 minutes of low impact tread mill.
Whew!
|
|
|
Post by Roger on Jan 21, 2008 17:26:49 GMT -5
Even what we might call a bad workout is better than what most people do. Good lifting Scott
|
|
|
Post by Tim Wescott on Jan 22, 2008 7:26:36 GMT -5
Looks pretty damn good to me Scott!
|
|
|
Post by oldnavy on Jan 22, 2008 11:23:11 GMT -5
Thanks, Tim, but I'm not satisfied unless I can add weights or reps to a workout. Is it dedication or obsession? ;D
Tuesday, January 22, 2008 - Training for the 2008 FAME World Pro Championships
Weight: 164.0
Sully’s Mass Maker Workout – Phase III – Three Weeks
Week Two - 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. Single Leg Press 3 x 10 - 50 pounds (10 x each leg)
We added Single Leg Press to this workout. Coming off a Squat, then doing 20 full Single Leg Presses, and then doing Extensions without a break took our breath away. Wow. Great stuff.
A3. Leg Extensions - 3 sets of 12-15 1 x 12 - 165 pounds 1 x 12 - 175 pounds 1 x 12 - 200 pounds (PR)
We did A1, A2 and A3 with no rest between sets and rested two minutes between the combination sets.
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. Donkey Press Seated Calf Raises - 3 sets 15-20 3 x 25 - 250 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 enjoyed this intense workout
|
|
|
Post by oldnavy on Jan 23, 2008 12:02:22 GMT -5
Wednesday, January 23, 2008 - Training for the 2008 FAME World Pro Championships.
Weight: 164.2
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.
Week Two, Day Three - Chest/Delts High Density Loading
A1. Wide Grip Bench Press to Neck - 4 sets of 8-10 1 x 8 - 165 pounds + 10 from last week 1 x 8 - 175 pounds + 10 from last week 1 x 8 - 185 pounds + 10 from last week 1 x 8 - 205 pounds + 20 from last week. My partner had a PR of 225 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 - 35 pound dumb bells + 5 pounds from last week 1 x 15 - 40 pound dumb bells + 5 pounds from last week 1 x 15 - 45 pound dumb bells + 10 pounds from last week
(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 - 120 pounds + 5 pounds from last week 1 x 8 - 135 pounds + 5 pounds from last week 1 x 8 - 145 pounds + 5 pounds from last week
B2. Front Raise with Bar Bells - 3 sets of 8-10 1 x 8 - 50 pound bar bell + 5 pounds from last week 1 x 8 - 60 pound bar bell + 5 pounds from last week 1 x 8 - 65 pound bar bell
B3. Seated Lateral Raise - 3 sets of 15-20 3 x 15 - 25 pound dumb bells + 5 pounds from last week
(We did three B1, B2, B3 sets without rest, then rest 90- seconds)
Plus 20-minutes of low impact tread mill work.
This plan builds from week to week. Sweet.
|
|
|
Post by masterschamp on Jan 24, 2008 9:10:40 GMT -5
Great job, Scott..........can't wait to see you on stage this year!
Keith
|
|
|
Post by oldnavy on Jan 24, 2008 10:31:26 GMT -5
Great job, Scott..........can't wait to see you on stage this year! Keith Thanks, Keith. I am holding right around 165 now, up 15 pounds from my last show. I sure hope I can keep some of the additional weight in the form of new muscle. That would be awesome. I would be ecstatic to hit the stage at 155 in the same or better condition than I was last November. How about you? How is your off season "building" coming along?
|
|
|
Post by oldnavy on Jan 24, 2008 10:32:22 GMT -5
Thursday, January 24, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 165.4
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 - 185 pounds 1 x 6 - 195 pounds 1 x 6 - 215 pounds 1 x 6 - 225 pounds - PR - Last week I did 205
B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds) 1 x 8 - 65 pound dumb bells 1 x 8 - 70 pound dumb bells 1 x 8 - 75 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
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 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.
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 only complete two sets
H. Shoulder stretch
I. 15 minutes of low impact tread mill.
This is a tough workout to complete in 90-minutes. If we had two hours, it would be better.
|
|
|
Post by Tim Wescott on Jan 24, 2008 12:20:04 GMT -5
Congrats on the new PR on benches Scott........great progress buddy! #arockon6ha#
|
|
|
Post by Roger on Jan 24, 2008 16:25:02 GMT -5
Strength really looking good Scott
|
|
|
Post by fit on Jan 24, 2008 19:30:26 GMT -5
Good volume, too!
|
|
|
Post by oldnavy on Jan 24, 2008 21:40:59 GMT -5
Tim, Roger and Fit. Thanks for looking in on me. I appreciate your support.
Old Navy
|
|
|
Post by oldnavy on Jan 25, 2008 10:45:30 GMT -5
Friday, January 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 166.4
Sully’s Mass Maker Workout – Phase III – Three Weeks
This Phase is a specialization program so the volume is lower for every other body part.
Week Two, Day Five – Back, Shoulders and Biceps
A. Bent Over Dumb Bell Rows - 3 sets of 8-10 1 x 8 - 50 pound dumb bells 1 x 8 - 60 pound dumb bells 1 x 8 - 70 pound dumb bells We paused at the top of each row 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 40 - 50 pound dumb bells Each set, we did 10 front shrugs, 10 side shrugs, 10 rear shrugs and 10 side shrugs, with a hold-squeeze in each rep.
D. Decline Dumb Bell Extensions - 4 sets of 8-10 2 x 10 - 25 pound dumb bells 2 x 10 - 30 pound dumb bells
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
1 x 25 Slant board crunches and 1 x 25 Hyperextensions (stretch)
F. 20- minutes of low impact tread mill.
A great second week of this Phase.
|
|
|
Post by EBA84 on Jan 25, 2008 17:15:56 GMT -5
Workouts look great. Keep it up.
|
|
|
Post by Tim Wescott on Jan 26, 2008 7:37:12 GMT -5
Dude,you are getting as strong as hell ! #bowdown3ht#
Gotta` love the off-season for size and strength gains.
|
|
|
Post by oldnavy on Jan 27, 2008 20:59:10 GMT -5
Tim & Eric. Thanks, guys. Your support and encouragement is what I need the most.
|
|
|
Post by oldnavy on Jan 28, 2008 10:55:25 GMT -5
Monday, January 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 166.8
I trained two of my local athletes on Saturday, Dana, a Figure Pro and Damon, a future Masters Competitor. I introduced both of them to Phase I of this plan.
Sully’s Mass Maker Workout – Phase III – Three Weeks
This phase is a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.
Week Three - 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 - 165 pounds 1 x 5 - 185 pounds 1 x 3 - 205 pounds
1 x 7 - 165 pounds 1 x 5 - 185 pounds 1 x 3 - 205 pounds
B. Life Fitness Machine Shoulder Press - 6 sets of 7/5/3/7/5/3 1 x 7 - 60 pounds 1 x 5 - 80 pounds 1 x 3 - 95 pounds
1 x 7 - 95 pounds 1 x 5 - 110 pounds 1 x 3 - 125 pounds
C. Incline Machine Chest Press - 4 sets of 8/6/4/20 1 x 8 - 150 pounds 1 x 6 - 165 pounds 1 x 4 - 185 pounds 1 x 20 - 165 pounds
D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20 1 x 8 - 45 pound dumb bells 1 x 6 - 50 pound dumb bells 1 x 4 - 55 pound dumb bells 1 x 20 - 40 pound dumb bells
20 minutes of low impact tread mill.
My training partner took his test for Senior Blue Belt in Karate on Saturday. We will know on Thursday if he passed. He thinks he did.
|
|
|
Post by oldnavy on Jan 29, 2008 11:01:52 GMT -5
Tuesday, January 29, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 165.0
Hungarian Oak Leg Blast
Since this is Legs day, my training partner and I decided to practice a new Legs routine we will begin on Monday and do twice a week for eight weeks.
It's a very simple plan:
• One set of squats • Two sets of leg extensions • Three sets of leg curls
That's it!
But the efficacy isn't to be found in the amount of sets or the exercise selection; rather it is in the way each exercise is being being performed.
Exercise 1) Full back squat:
For this first movement perform two warm-up sets of 6-8 squats with a bar bell that equals 30% of your maximum squat. You will use this same weight for eight weeks. After warm up sets, you can begin this workout from hell.
Week 1 Session 1.1: (Monday) 1 x 2 minutes Session 1.2: (Thursday) 1 x 2:20
Week 2 Session 2.1: (Monday) 1 x 2:40 Session 2.2: (Thursday) 1 x 3 minutes
Week 3 Session 3.1: (Monday) 1 x 3:20 Session 3.2: (Thursday) 1 x 3:40
Week 4 Session 4.1: (Monday) 1 x 4 minutes Session 4.2: (Thursday) 1 x 4:20
Week 5 Session 5.1: (Monday) 1 x 4:40 Session 5.2: (Thursday) 1 x 5 minutes
Week 6 Session 6.1: (Monday) 1 x 5:30 Session 6.2: (Thursday) 1 x 6 minutes
Week 7 Session 7.1: (Monday) 1 x 6:30 Session 7.2: (Thursday) 1 x 7 minutes
Week 8 Session 8.1: (Monday) 1 x 7:30 Session 8.2: (Thursday) 1 x 8 minutes
Use the same weight bar bell for the duration of the whole cycle. That weight represents 30% of your full back-squat maximum. The reps are kept smooth and controlled but the lifting portion is performed explosively, at least as fast as your fatigue level allows.
Exercise 2) Leg extensions:
Perform 2 sets of 30 reps; 10 reps with the legs turned inward, 10 reps with the legs straight and 10 reps with the legs turned outward. Each rep is ''squeezed'' at the peak contraction point and held for a second or two.
2 sets x 30 reps
Exercise 3) Leg curls (lying):
Three sets are performed in extended fashion. Do 6-8 reps with the maximal weight possible for that number of reps (at that point, just being able to flex at the knee is impressive since the quads are so pumped!). Then pause for 10-12 seconds and then continue to failure.
3 x 6-8 (with a 10-12 second pause, and then continuing to failure)
That's it!
At it's longest (week 8), this workout lasts around 20 minutes, the bulk of the time being spent puking and tumbling toward the different workstations!
My training partner did a practice round. I used a 70 pound bar bell and he used an 80. After this session, we were wide-eyed and wobbly. What Fun!
Plus, we did:
1 x 25 calve extensions - 150 pounds - feet parallel 1 x 25 calve extensions - 150 pounds - feet pointed out 1 x 25 calve extensions - 150 pounds - feet pointed in
3 x 25 standing calve raises - body weight
2 x 25 hanging leg raises
20 minutes of moderate speed, zero elevation tread mill.
A great workout.
|
|
|
Post by Intensity on Jan 29, 2008 16:23:04 GMT -5
Tuesday, January 29, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.Weight: 165.0 Hungarian Oak Leg BlastSince this is Legs day, my training partner and I decided to practice a new Legs routine we will begin on Monday and do twice a week for eight weeks. It's a very simple plan: • One set of squats • Two sets of leg extensions • Three sets of leg curls That's it! But the efficacy isn't to be found in the amount of sets or the exercise selection; rather it is in the way each exercise is being being performed. Exercise 1) Full back squat: For this first movement perform two warm-up sets of 6-8 squats with a bar bell that equals 30% of your maximum squat. You will use this same weight for eight weeks. After warm up sets, you can begin this workout from hell. Week 1 Session 1.1: (Monday) 1 x 2 minutes Session 1.2: (Thursday) 1 x 2:20 Week 2 Session 2.1: (Monday) 1 x 2:40 Session 2.2: (Thursday) 1 x 3 minutes Week 3 Session 3.1: (Monday) 1 x 3:20 Session 3.2: (Thursday) 1 x 3:40 Week 4 Session 4.1: (Monday) 1 x 4 minutes Session 4.2: (Thursday) 1 x 4:20 Week 5 Session 5.1: (Monday) 1 x 4:40 Session 5.2: (Thursday) 1 x 5 minutes Week 6 Session 6.1: (Monday) 1 x 5:30 Session 6.2: (Thursday) 1 x 6 minutes Week 7 Session 7.1: (Monday) 1 x 6:30 Session 7.2: (Thursday) 1 x 7 minutes Week 8 Session 8.1: (Monday) 1 x 7:30 Session 8.2: (Thursday) 1 x 8 minutes Use the same weight bar bell for the duration of the whole cycle. That weight represents 30% of your full back-squat maximum. The reps are kept smooth and controlled but the lifting portion is performed explosively, at least as fast as your fatigue level allows. Exercise 2) Leg extensions: Perform 2 sets of 30 reps; 10 reps with the legs turned inward, 10 reps with the legs straight and 10 reps with the legs turned outward. Each rep is ''squeezed'' at the peak contraction point and held for a second or two. 2 sets x 30 reps Exercise 3) Leg curls (lying): Three sets are performed in extended fashion. Do 6-8 reps with the maximal weight possible for that number of reps (at that point, just being able to flex at the knee is impressive since the quads are so pumped!). Then pause for 10-12 seconds and then continue to failure. 3 x 6-8 (with a 10-12 second pause, and then continuing to failure) That's it! At it's longest (week 8), this workout lasts around 20 minutes, the bulk of the time being spent puking and tumbling toward the different workstations! My training partner did a practice round. I used a 70 pound bar bell and he used an 80. After this session, we were wide-eyed and wobbly. What Fun! Plus, we did: 1 x 25 calve extensions - 150 pounds - feet parallel 1 x 25 calve extensions - 150 pounds - feet pointed out 1 x 25 calve extensions - 150 pounds - feet pointed in 3 x 25 standing calve raises - body weight 2 x 25 hanging leg raises 20 minutes of moderate speed, zero elevation tread mill. A great workout. Isnt retirement supposed to be easy? :-) Awesome workout Scott!
|
|
|
Post by oldnavy on Jan 30, 2008 17:16:22 GMT -5
Intensity....nothing is easy in the Iron Game.
Wednesday, January 30, 2008 - Training for the 2008 FAME World Pro Championships.
Weight: 165.2
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.
Week Three, Day Three - Chest/Delts High Density Loading
A1. Wide Grip Bench Press to Neck - 4 sets of 8-10 1 x 8 - 175 pounds + 10 from last week 1 x 8 - 185 pounds + 10 from last week 1 x 8 - 195 pounds + 10 from last week 1 x 4 - 225 pounds + 20 from last week. PR Whooot!
A2. Dips - 4 sets of 6-8 4 x 10 - body weight
A3. Dumb Bell Flies - 4 sets of 15-20 2 x 15 - 35 pound dumb bells 1 x 15 - 40 pound dumb bells 1 x 15 - 45 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 - 120 pounds 1 x 8 - 135 pounds 1 x 8 - 145 pounds
B2. Front Raise with Bar Bells - 3 sets of 8-10 1 x 8 - 50 pound bar bell 1 x 8 - 60 pound bar bell 1 x 8 - 65 pound bar bell
B3. Seated Lateral Raise - 3 sets of 15-20 3 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.
Our legs were a little sore from yesterday's practice session for the eight-week legs program we are starting on Monday.
|
|