Change Page:
< 123456 > | Showing page 3 of 6, messages 61 to 90 of 174
|
DiscussBodybuilding.com
Master Lifter
- Total Posts : 5274
- Reward points : 10
- Joined: 6/20/2003
- Status: online
|
|
| |
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Tuesday, February 05, 2008 4:23 PM
( #61 )
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.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Wednesday, February 06, 2008 3:45 PM
( #62 )
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.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Thursday, February 07, 2008 6:52 PM
( #63 )
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.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Friday, February 08, 2008 5:07 PM
( #64 )
Friday, February 8, 2008 - Training for the 2008 FAME World Championship and Pro Showdown
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week One, Day Five – Chest and Arms
Dumb Bell bench press 3 sets of 8-10
1 x 10 - 40 pound dumb bells - warm up
1 x 10 - 50 pound dumb bells
1 x 10 - 60 pound dumb bells
1 x 10 - 70 pound dumb bells
Cable crossover 3 sets of 12-15 reps + 2 drops
3 x 15 - 45 pounds
3 x 10 - 35 pounds drop set
3 x 10 - 30 pounds drop set
Bar Bell curls 3 sets of 10-12 reps
2 x 10 - 40 pounds
1 x 10 - 50 pounds
We did these reps slowly with a squeeze at the top
Strive Smart Strength Machine preacher curls 3 sets of 12-15 reps + 2 drops
3 x 12 - 35 pounds
3 x 12 - 30 pounds drop set
3 x 12 - 25 pounds drop set
This is a unique apparatus. The weights are placed in three different positions, giving the biceps different work with each set
Close grip Bench Press 3 sets of 10-12
1 x 12 - 95 pounds
1 x 12 - 115 pounds
1 x 12 - 125 pounds
V bar triceps press downs 3 sets of 12-15 + 2 drops
1 x 12 - 50 pounds
1 x 12 - 40 pounds drop set
1 x 12 - 35 pounds drop set
We added a little calves work
Cybex Standing Calf Raises
3 x 25 - 100 pounds
Standing Calf Raises
3 x 25 body weight
A great finish to week one of Phase IV.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Monday, February 11, 2008 1:06 PM
( #65 )
Monday, February 11, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
I'm a grandfather. My first granddaughter was born today in Birmingham, Alabama at 12.59 PM Central Time. Our beautiful Figure Model weighed in at 6 pounds, 5 ounces. Gianna Marie and her Mom, Christina are doing well. I'm in heaven.
Weight: 164.8
Sully's Mass Maker Workout - Phase IV, Week Two, Day One.
We altered the plan by incorporating day three of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 83 - 70 pounds (2:40 without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)
Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Sully's Plan - Back Thickness
Lats Cable Pull Downs - 4 Sets of 10
1 x 10 - 80 pounds
1 x 10 - 100 pounds
1 x 10 - 120 pounds
1 x 10 - 140 pounds
Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 90 pounds
1 x 15 - 100 pounds
1 x 15 - 140 pounds
1 x 15 - 160 pounds
Tread Mill - 20 minutes of moderate speed work.
The Hungarian Oak Legs Blast is getting more interesting.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Tuesday, February 12, 2008 6:36 PM
( #66 )
Tuesday, February 12, 2007 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 164.0
Sully's Mass Maker Workout - Phase IV - Three Weeks - Specialization Program for Back
Week Two, Day Two
Shoulders and Abs
Smith Machine Seated Presses 4 x 8
1 x 8 - 95 pounds
1 x 8 - 115 pounds
1 x 8 - 120 pounds
1 x 8 - 135 pounds
Standing Lateral Raises
4 x 8 - 25 pounds
Standing Shoulder Extensions
4 x 8 - 25 pounds
Hanging Leg Lifts
4 x 25
Slant Board Crunches
4 x 25
20 minutes of moderate speed, moderate elevated tread mill.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Wednesday, February 13, 2008 5:43 PM
( #67 )
Wednesday, February 13, 2007 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 163.0
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week Two - Day Three – Back Width
Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
6 x 8 slow and full up and full down - 48 pull ups - we did wide, narrow, hammer and biceps grips
Wide Grip Lats Pull Down 4 sets of 8-10 reps
1 x 8 - 105
1 x 8 - 125
1 x 8 - 125
1 x 8 - 145
Straight arm pull downs 4 sets of 10-12 reps
1 x 12 - 42.5
1 x 12 - 50
1 x 12 - 57.5
1 x 12 - 65
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.
|
|
poisondart90
-
Total Posts
:
384
-
Reward points
:
10
- Joined: 9/24/2007
- Location: Maryland
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Thursday, February 14, 2008 4:23 PM
( #68 )
Congratulations on the granddaughter!!!
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Thursday, February 14, 2008 6:02 PM
( #69 )
Thursday, February 14, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 164.0
We did day four of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 90 - 70 pounds (3:00 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 Two, 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 - 55 pound dumb bells (total of 128 reps)
Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds
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.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Friday, February 15, 2008 6:21 PM
( #70 )
Friday, February 15, 2008 - Training for the 2008 FAME World Championship and Pro Showdown
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week Two, Day Five – Chest and Arms
Dumb Bell bench press 3 sets of 8-10
1 x 10 - 55 pound dumb bells
1 x 10 - 65 pound dumb bells
1 x 10 - 75 pound dumb bells
Cable crossover 3 sets of 12-15 reps + 2 drops
3 x 15 - 45 pounds
3 x 10 - 35 pounds drop set
3 x 10 - 30 pounds drop set
Bar Bell curls 3 sets of 10-12 reps
2 x 10 - 50 pounds
1 x 10 - 60 pounds
We did these reps slowly with a squeeze at the top
Machine preacher curls 3 sets of 12-15 reps + 2 drops
3 x 12 - 80 pounds
3 x 12 - 65 pounds drop set
3 x 12 - 50 pounds drop set
Close grip Bench Press 3 sets of 10-12
1 x 12 - 105 pounds
1 x 12 - 125 pounds
1 x 12 - 125 pounds
V bar triceps press downs 3 sets of 12-15 + 2 drops
1 x 12 - 65 pounds
1 x 12 - 55 pounds drop set
1 x 12 - 45 pounds drop set
20 minutes of tread mill
A great finish to Week Two of Phase IV.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Monday, February 18, 2008 5:52 PM
( #71 )
Monday, February 18, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 165.0
Sully's Mass Maker Workout - Phase IV, Week Three, Day One.
We altered the plan by incorporating day five of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 110 - 70 pounds (3:20 without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)
Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Sully's Plan - Back Thickness
One Arm Dumb Bell Rows 4 sets of 6-8
1 x 8 - 55 pounds
1 x 8 - 65 pounds
1 x 8 - 70 pounds
1 x 8 - 75 pounds
Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 95 pounds
1 x 15 - 110 pounds
1 x 15 - 140 pounds
1 x 15 - 160 pounds
Tread Mill - 20 minutes of moderate speed work.
The Hungarian Oak Legs Blast is rocking and rolling.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Tuesday, February 19, 2008 6:32 PM
( #72 )
Tuesday, February 19, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 163.0
I started a very slow contest cutting diet yesterday for my first three events of the year:
Guest Posing appearance, 2008 NGA Carolina Night of Champions - Greensboro, NC, June 7
2008 FAME World Championships and Pro Showdown, Toronto, Canada, June 14
2008 NPA Nationals and Masters Universe Pro Qualifier, Ft. Lee, VA, June 28
Sully's Mass Maker Workout - Phase IV - Three Weeks
Week Three, Day Two
Dead Lifts - 3 sets 7/5/3
1 x 7 - 185 pounds
1 x 5 - 205 pounds
1 x 5 - 250 pounds (PR)
Arnold's - 3 sets 8-10 reps
1 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells
1 x 8 - 45 pound dumb bells
Shrugs - 3 sets 9-10 reps
3 x 8 - 50 pound dumb bells (1 x front, 1 x side, 1 x back and 1 x side equals one rep)
Lateral and Extension Dumb Bell Raises - 3 sets 10-12 reps
3 x 10 - 20 pound dumb bells (1 x lateral, 1 x extension equals one rep)
Biceps Curls (21's) 2 sets
2 x 21 - 25 pound dumb bells
20 minutes of tread mill.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Wednesday, February 20, 2008 1:23 PM
( #73 )
Wednesday, February 20, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 159.8
Mass Maker Workout - Phase IV, Week Three, Day three
Pull Ups - 6 sets of 6-8 reps
3 x 8 - with a 25 pound plate strapped around my waist
3 x 8 - body weight
Lat Pull Downs (Cable) 4 sets of 8-10 reps
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
1 x 8 - 160 pounds
Standing Shoulder Raises 4 sets of 8-10 reps
4 x 8 - 100 pounds
Slant Board Crunches 4 sets of 15-20 reps
4 x 25 - done slowly, with a squeeze/hold of the abs in each rep
20 minutes of tread mill
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Thursday, February 21, 2008 10:27 AM
( #74 )
Thursday, February 21, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 162.4
We did day six of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 125 - 70 pounds (3:40 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 Three, 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 - 55 pound dumb bells (total of 128 reps)
Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds
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 - 20 pounds
Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 25 pound dumb bells
20 minutes of tread mill
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Friday, February 22, 2008 4:01 PM
( #75 )
Friday, February 22, 2008 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 163.0
This was the final day of Phase IV of Sully's Mass Maker Workout. We begin three week's of Phase V on Monday.
We did a few different exercises on the last day.
Hammer Strength Iso-Lateral Chest Press
1 x 8 - 250 pounds
1 x 8 - 275 pounds
1 x 8 - 300 pounds (PR)
3 x 8 - Dips
Hammer Strength Incline Chest Press
1 x 8 - 100 pounds
1 x 8 - 125 pounds
2 x 8 - Dips
Decline Triceps Extensions (Skull Crushers)
3 x 8 - 70 pounds
Triceps Press Downs
3 x 8 - 70 pounds
20 minutes of tread mill
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Monday, February 25, 2008 6:58 PM
( #76 )
Monday, February 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 161.4
Sully's Mass Maker Workout - Phase V, Week One, Day One.
We altered the plan by incorporating day six of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 146 - 70 pounds (4.0 minutes without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)
Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 25 - 275 pounds (maxed out the weight)
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.
The Hungarian Oak Legs Blast is a fun workout.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Tuesday, February 26, 2008 3:33 PM
( #77 )
Tuesday, February 26, 2008, Training for the 2008 FAME World Championships
Weight: 159.4
Today we continued Phase V of the Mass Maker Plan
Upper Body Horizontal Dominant
Bench Press 6 sets of 5/4/3/5/4/3 reps
1 x 5 - 155 pounds
1 x 4 - 175 pounds
1 x 3 - 185 pounds
1 x 5 - 165 pounds
1 x 4 - 185 pounds
1 x 3 - 205 pounds (PR)
Seated Cable Rows 6 sets of 4-6 reps
2 x 6 - 120 pounds
2 x 6 - 140 pounds
2 x 6 - 160 pounds
Decline Skull Crushers 6 sets of 5/4/3/5/4/3
1 x 5 - 60 pounds
1 x 4 - 70 pounds
1 x 3 - 80 pounds
1 x 5 - 70 pounds
1 x 4 - 80 pounds
1 x 3 - 90 pounds (PR)
25 minutes of tread mill.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Wednesday, February 27, 2008 4:32 PM
( #78 )
Wednesday, February 27, 2008, Training for the 2008 FAME World Championships
Weight: 159.0
Mass Maker Workout - Non-Weight Training Session
Today we focused on bodyweight exercises.
Pull Ups
5 x 10 (wide, narrow, hammer and biceps grip)
Hanging Leg Lifts
4 x 25
Push Ups
2 x 25
Slant Board Crunches
2 x 25
Unassisted Sit Ups
2 x 25
10 flights of stairs, non-stop
Nice change of pace workout.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Thursday, February 28, 2008 11:09 AM
( #79 )
Thursday, February 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 160.0
We did day eight of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 175 - 70 pounds (4:20 without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)
Plus:
Adduction
3 x 10 - 275 pounds (Maxed the machine)
Abduction
3 x 10 - 250 pounds
Calves Extensions
3 x 25 - 150 pounds
Calves Raises
3 x 25 - Body weight
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Friday, February 29, 2008 5:39 PM
( #80 )
Friday, February 29, 2008 - 15 Weeks Until the 2008 FAME World Championships and Pro Showdown.
Weight: 160.0
Mass Maker Workout - Upper Body Vertical Dominant
Incline Bench Press 4 sets of 4-6 reps
1 x 6 - 135 pounds
1 x 6 - 155 pounds
1 x 6 - 175 pounds
1 x 6 - 185 pounds
Wide Grip Pull Downs 4 sets of 4-6 reps
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 130 pounds
1 x 6 - 145 pounds
Decline Triceps Extensions (Skull Crushers) 6 sets of 8/6/4/8/6/4 reps
1 x 8 - 50 pounds
1 x 6 - 60 pounds
1 x 4 - 70 pounds
1 x 8 - 80 pounds
1 x 6 - 90 pounds
1 x 4 - 100 pounds (I could only do one rep. My training partner did four reps)
Dumb Bell Curls 6 sets of 6-8 reps
1 x 6 - 25 pounds
1 x 6 - 30 pounds
1 x 6 - 35 pounds
1 x 6 - 40 pounds
1 x 6 - 45 pounds
25 minutes of tread mill.
A good ending to week one of Phase V of the Mass Maker/Hungarian Oak Leg Blast workout.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Sunday, March 02, 2008 2:18 PM
( #81 )
I started my contest cutting diet yesterday for my June 14 contest. My off season weight peaked at 168. I am 160 in this shot and will diet down to 150-152 depending upon my leanness as the date approaches. [image]local://3102/58D589AC0CCE4F22BE52269657B5C198.jpg[/image]
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Monday, March 03, 2008 7:25 AM
( #82 )
Monday, March 3, 2008 - 15 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 159.0
Sully's Mass Maker Workout - Phase V, Week Two, Day One.
We altered the plan by incorporating day eight of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 185 reps - 70 pounds (4:40 without rest) On Thursday, we go for 5:00 without rest.
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 305 pounds (maxed out the weight)
Abduction
3 x 10 - 275 pounds
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.
The Hungarian Oak Legs Blast is killing us.
<message edited by Old Navy on Monday, March 03, 2008 7:30 AM>
|
|
DA
-
Total Posts
:
567
-
Reward points
:
10
- Joined: 8/11/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Wednesday, March 05, 2008 6:53 AM
( #83 )
The best I've ever seen you look.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Wednesday, March 05, 2008 6:56 PM
( #84 )
ORIGINAL: DA
The best I've ever seen you look.
Thanks, Friend. I appreciate the props.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Wednesday, March 05, 2008 6:56 PM
( #85 )
Wednesday, March 5, 2008, 14 Weeks Until the 2008 FAME Grand Master Pro World Championships
Weight: 158.2
Today was a non-weight training day so we did a 500.
We did 10 sets of 5 different exercises as a circuit, with no rest between circuits except for 60-seconds between the fifth and six.
Unassisted Pull Ups
10 x 10 - 100 pull ups (wide, narrow, biceps and hammer grip)
Hanging Leg Lifts
10 x 10 - done slowly with a hold at the top - 100 leg lifts
Slant Board Crunches
10 x 10 - each crunch was held for a few seconds - 100 crunches
Push Ups
10 x 10 - full extension and drop without touching the floor - 100 push ups
Skip Rope
10 x 10 - 100 skips
20 minutes of tread mill.
This was an exhausting and fun workout of 500 reps.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Thursday, March 06, 2008 8:52 AM
( #86 )
Thursday, March 6, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 157.4
Sully's Mass Maker Workout - Phase V, Week Two, Day Four.
We altered the plan by incorporating day nine of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 225 reps - 70 pounds (5:00 without rest). This is insane.
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions on the Donkey Press Machine 3 x 25
3 x 25 - 200 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 305 pounds (maxed out the weight)
Abduction
3 x 10 - 275 pounds
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.
The Hungarian Oak Legs Blast is awesome.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Friday, March 07, 2008 10:40 AM
( #87 )
Friday, March 7, 2008, Training for the 2008 FAME World Championships
Weight: 156.7
Today we focused on pause-rest sets.
Shoulder Press 2 sets
2 x 6 - 140 pounds (pause for 10 seconds between reps)
Lats Pull Downs 2 sets
2 x 6 - 180 pounds (pause for 10 seconds between reps)
Seated Rows 2 sets
2 x 6 - 180 pounds (pause for 10 seconds between reps)
Chest Press 2 sets
2 x 6 - 210 pounds (pause for 10 seconds between reps)
20 minutes of tread mill.
A good week of good work.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Monday, March 10, 2008 12:35 PM
( #88 )
Monday, March 10, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 156.0
Sully's Mass Maker Workout - Phase V, Week Three, Day One.
We altered the plan by incorporating day ten of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 230 reps - 70 pounds (5:20 without rest) On Thursday, we go for 5:40 without rest. This is catching up with me. I was only able to add 5 squats with the extra 20 seconds. Whew.
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25
3 x 25 - 160 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 305 pounds (maxed out the weight)
Abduction
3 x 10 - 295 pounds
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.
The Hungarian Oak Legs Blast is growing some quads muscle for sure.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Tuesday, March 11, 2008 4:30 PM
( #89 )
Tuesday, March 11, 2008 - 13 Weeks Until the 2008 FAME World Championships and Pro Showdown
Weight: 156.2
Chest and Triceps
Iso-Lateral Wide Chest Press
3 x 8 - 200 pounds
Iso-Lateral Super Incline Press
3 x 8 - 100 pounds
Iso-Lateral Bench Press
3 x 8 - 120 pounds
Pec Deck
1 x 8 - 100 pounds
1 x 8 - 130 pounds
1 x 8 - 145 pounds
Triceps Press Down
1 x 8 - 57.5 pounds
1 x 8 - 65.0 pounds
1 x 8 - 72.5 pounds
Rope Pull Downs
1 x 8 - 42.5 pounds
1 x 8 - 50.0 pounds
1 x 8 - 57.5 pounds
Push Ups
1 x 20
Tread Mill
20 minutes of moderate speed work
A good change-of-pace workout.
|
|
Old Navy
-
Total Posts
:
1962
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Fourth Year Student: My Senior Year
-
Wednesday, March 12, 2008 10:43 AM
( #90 )
Wednesday, March 12, 2008, 13 Weeks Until the 2008 FAME World Championships.
Weight: 155.6 pounds
Today we did weight machine circuit training and HITT cardio.
Circuit Training:
Six sets of 15 reps on six Life Fitness machines: 540 Reps
Row
Lat Pull Down
Back Extension
Biceps Curls
Shoulder Press
Lateral Raise
We rested for 60-seconds after each circuit.
HITT Cardio:
5 20-second splits at 8.5 speed
I'm looking forward to 5:40 of Hungarian Oak Legs Blast squats tomorrow.
|
|