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Post by Tim Wescott on Jan 30, 2008 18:02:49 GMT -5
Nice benches Scott,and that leg workout looks crazy intense!! #arockon6ha#
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Post by oldnavy on Jan 30, 2008 21:42:08 GMT -5
Nice benches Scott,and that leg workout looks crazy intense!! #arockon6ha# It's insane. But, if I can bring up my weakest area, my total package would improve dramatically. I'm gonna do it!
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Post by masterschamp on Jan 31, 2008 9:26:50 GMT -5
I am sure you will do whatever is necessary in the gym to bring up those areas. Impressive training,Scott.
Keith
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Post by oldnavy on Feb 1, 2008 16:42:10 GMT -5
Thanks, Keith. If it's good enough for Eric to try...I'm in for some growth.
Thursday, January 31, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 166.4
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.
Week Three - 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
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 I 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 I skipped this because I 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 I 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 I only completed two sets
H. Shoulder stretch
I. 15 minutes of low impact tread mill.
My training partner had to skip this workout due to an early morning doctor's appointment. He passed his test for Senior Blue Belt in karate. Yes!
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Post by intenceman on Feb 1, 2008 18:03:38 GMT -5
Wow. Very good for an 'old man', or very good for anyone for that matter!
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Post by mrky03 on Feb 1, 2008 19:39:32 GMT -5
Crazy leg workout Scott! That takes guts!!
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Post by oldnavy on Feb 2, 2008 16:51:44 GMT -5
Gotta do it. gotta bring the wheel up to the rest of me.
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Post by oldnavy on Feb 2, 2008 16:52:14 GMT -5
Friday, February 1 and Saturday, February 2, 2008 - Training for the 2008 FAME World Championships and Pro Showdown
After 30 years working in the communications industry, I retired on Friday and took the day off from training and everything else. I enjoyed my one day of retirement. Today, I began a new career in the fitness industry by working with my training partner/client in the gym. I become a full-time personal trainer for the Birmingham, Alabama YMCA on Monday.
Today we completed Phase III of Sully's great Mass Maker Workout plan and will begin Phase IV on Monday.
We decided to do something different for the last day of this phase. Instead of following the plan as written, we did one set of every exercise on Thursday and Friday's plan and used the heaviest weight we had achieved on each exercise during this phase.
I won't go through the whole workout, but we did manage 225 pound decline bench presses, 70 pound flat dumb bell bench presses, 25 push ups, 10 pull ups, 50 pound dumb bell bent over rows, 50 pound dumb bell shrugs and 70 pound bar bell skull crushers. All in all, it was a fun workout.
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Post by oldnavy on Feb 3, 2008 15:17:21 GMT -5
Sunday, February 3, 2008 - Training for the FAME World Championships and Pro Showdown
Here is the next phase of our training regimen. We will also incorporate the Hungarian Oak Leg Blast into our workouts.
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Day One – Back Thickness
A. Dead lifts 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)
B. One arm Dumb Bell rows 4 sets of 6-8 reps
C. T-bar rows 4 sets of 4-6 reps
D. Seated cable rows 4 sets of 12-15 reps
Day Two – Legs and Delts
A1. Leg press 3 sets of 10-12 with three drop sets for a total of 25-30 reps a set
A2. Close stance squats 3 sets of 12-15
B1. Lunges 3 sets of 8-10
B2. Leg curls 3 sets of 12-15 with 2 drop sets for a total of 25-30 reps a set
C. Seated calf raise 3 sets 15-20
D1. Dumb Bell shoulder press 3 sets of 8-10 reps
D2. Seated lateral raise 3 sets of 10-12 reps with 2 drop sets for a total of 25-30 reps a set
Day Three – Back Width
A. Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
B. Pull down wide to rear 4 sets of 8-10 reps
C. Straight arm pull downs 4 sets of 10-12 reps
D. Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)
Day Four – Back, Traps, Lower Back and Rear Delts
A. Bar Bell shrugs 6 sets of 4-6 reps
B. Seated Dumb Bell shrugs 4 sets of 6-8 reps
C. Weighted hyperextensions 4 sets of 8-10 reps
D. Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
E. Bent over lateral raise 4 sets of 12-15 reps
Day Five – Chest and Arms
A1. Dumb Bell bench press 3 sets of 8-10
A2. Cable crossover 3 sets of 12-15 reps + 2 drops
B1. Bar Bell curls 3 sets of 10-12 reps
B2. Machine preacher curls 3 sets of 12-15 reps + 2 drops
C1. Close grip Bench Press 3 sets of 10-12
C2. V bar tri press downs 3 sets of 12-15 + 2 drops
Rest between all sets is 90 seconds unless specified.
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Post by Roger on Feb 3, 2008 16:21:43 GMT -5
Looks like some wicked stuff Scott. Get on with it
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Post by oldnavy on Feb 4, 2008 20:17:05 GMT -5
Monday, February 4, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
It's also the first day of my new career as a Certified Personal Trainer for the Birmingham YMCA. This facility is located in a very upscale part of Birmingham called Mountain Brook. There are plenty of members who can afford and who want personal training. I believe I picked up my first two clients today just by walking around the gym and offering some help and encouragement.
Weight: 166.2
Sully's Mass Maker Workout - Phase IV, Week One, Day One.
We altered the plan by incorporating day one of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats 1 x 65 - 70 pounds (two minutes without rest)
Extensions 2 x 30 - 70 pounds
Hamstring Curls 3 x 8 - 70 pounds, then, each set to failure (3 x 15)
Sully's Plan - Back Thickness
One Arm Dumb Bell Rows - 4 Sets of 6-8 1 x 8 - 50 pound dumb bells 1 x 8 - 55 pound dumb bells 1 x 8 - 60 pound dumb bells 1 x 8 - 65 pound dumb bells
Seated Cable Rows - 4 sets of 12-15 1 x 15 - 85 pounds 1 x 15 - 100 pounds 1 x 15 - 120 pounds 1 x 15 - 140 pounds
We will pick up a couple of today's exercises tomorrow, a Legs day, which we won't do.
Tread Mill - 20 minutes of moderate speed work.
The Hungarian Oak Legs Blast was a Blast.
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Post by EBA84 on Feb 4, 2008 22:09:10 GMT -5
Nice workouts. Stay motivated.
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Post by oldnavy on Feb 5, 2008 19:04:25 GMT -5
Tuesday, February 5, 2007 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 166.4
Sully's Mass Maker Workout - Phase IV - Three Weeks - Specialization Program for Back
Week One, Day Two
Back Thickness and Deltoids
Dead Lifts - 6 Sets 7/5/3/7/5/3 (Work up to a 3 rep maximum twice) 1 x 7 - 185 pounds 1 x 5 - 205 pounds 1 x 3 - 235 pounds
1 x 7 - 185 pounds 1 x 5 - 205 pounds 1 x 3 - 240 pounds (PR)
T-Bar Rows - 4 Sets of 4-6 Reps 4 x 6 - 125 pounds
Arnold's - 3 sets of 10 Reps 1 x 10 - 30 pound dumb bells 1 x 10 - 35 pound dumb bells 1 x 10 - 40 pound dumb bells
20 minutes of moderate speed, moderate elevated tread mill.
After yesterday's legs workout, the dead lifts were very tough.
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Post by oldnavy on Feb 5, 2008 19:05:38 GMT -5
Nice workouts. Stay motivated. Thanks, Eric. I'm having fun with this off season. I'm lifting heavy and enjoying the work. Scott
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Post by fit on Feb 6, 2008 8:02:47 GMT -5
I seriously admire your constant focus and dedication, Scott.
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Post by oldnavy on Feb 6, 2008 18:20:41 GMT -5
I seriously admire your constant focus and dedication, Scott. Thanks, fit. I enjoy following your training, too.
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Post by oldnavy on Feb 6, 2008 18:21:23 GMT -5
Wednesday, February 6, 2007 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 166.0
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week One - Day Three – Back Width
A. Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4 We did these as directed, slow and full up and full down
B. Wide Grip Lats Pull Down 4 sets of 8-10 reps 1 x 8 - 100 1 x 8 - 120 1 x 8 - 120 1 x 8 - 140
C. Straight arm pull downs 4 sets of 10-12 reps 1 x 12 - 35 1 x 12 - 42.5 1 x 12 - 50 1 x 12 - 57.5
D. Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom) 1 x 15 - 42.5 1 x 15 - 50 1 x 15 - 57.5
20 minutes of tread mill.
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Post by Roger on Feb 6, 2008 20:27:07 GMT -5
Looking good Scott
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Post by oldnavy on Feb 7, 2008 21:32:17 GMT -5
Thanks Roger.
Thursday, February 7, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 166.0
We did day two of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats 1 x 75 - 70 pounds (2:20 without rest)
Extensions 2 x 30 - 70 pounds
Hamstring Curls 3 x 8 - 70 pounds, then, each set to failure (3 x 15)
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week One, Day Four – Back, Traps, Lower Back and Rear Delts
Dumb Bell shrugs 4 sets of 6-8 reps We did a four-count (front, side, back, side) with 50 pound dumb bells 4 x 8 - 50 pound dumb bells (total of 128 reps)
Weighted hyperextensions 4 sets of 8-10 reps 4 x 10
Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin) 4 x 12 - 15 pounds
Bent over lateral raise 4 sets of 12-15 reps 4 x 15 - 20 pound dumb bells
20 minutes of tread mill.
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Post by masterschamp on Feb 8, 2008 8:36:16 GMT -5
Scott....... I tried your squatting for time last leg workout and I was seeing God!!! ;D That was some serious @#$!.....can't wait to do it again!!! Keith
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