Fourth Year Student: My Senior Year
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Fourth Year Student: My Senior Year - 11/23/2007 1:22:16 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
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Fourth Year Student: My Senior Year
This is the first entry of my fourth journal covering my diet, training and bodybuilding contests for 2008 which begin June 13-15, when I compete in the Grand Master Pro Division at the 2008 FAME World Championships in Toronto.
It will be my fourth Pro Show.
My first journal chronicled my training and prep leading up to my first contest in March, 2005. That year I entered six contests and won trophies in all but the first one. My next journal covered my second year of competition, during which I entered 10 contests, captured several titles and won two Pro Cards in drug-free federations.
My third journal covered my diet and training as I prepared to enter my first Pro Show in 2007. By the end of my third year, I had won a third Pro Card and competed in three Pro Shows, placing third in two of them and winning my Pro Class in my final contest of the year.
I title this journal, “Fourth Year Student: My Senior Year,” because I am still a student of our sport. I learn new techniques every time I go to the gym. I learn about diet and training, grooming and contest prep. I have received some great help along the way from fellow competitors, diet and training coaches, web sites and publications. My goal each time I step on to a stage is to be in the best shape of my life that day. In all 26 of my contests, that has been the case.
I call it My Senior Year, because this is my fourth year of competing and if I were in school, I would be a senior. It’s a little play on words. I am a senior. During this contest season, I will turn 65 years-of-age and I will be eligible for Medicare. My hope is that I won’t need the benefits that social service any time soon.
In 2008, I will bring to the bodybuilding stage my experience in competing as an amateur Open and Master competitor and as a Master Pro competitor, a contest judge, a guest poser, a Certified Personal Trainer and contest promoter. I am a moderator on four bodybuilding forums and hold an executive management position in an international natural bodybuilding, figure, fitness and model federation. I’m also fully employed as a Vice President, Communications of a multi-national, multi-media non-profit organization, unrelated to our sport.
My goals for this year are to diet and train to enter at least four Professional bodybuilding competitions.
Today, I begin training for my first contest of the year, the 2008 FAME World Championships in Toronto, Canada, June 13-15. I have already sent in my registration for the Grand Master Pro Division. In 2006, I won the FAME World Championship in Toronto in the Men’s Masters 60+ Class. In 2007, I won the FAME North American Championships in Miami in the Grand Master Pro Class. My goal is to win the 2008 FAME World Championships in Toronto in the Grand Master Pro Class. This will be no easy feat, because FAME contests bring out the best of the best in all classes, so I expect to face stiff competition. I look forward to that and will train as hard as I can to prepare.
I welcome your comments, suggestions and encouragement as you follow my quest. Thank you for your interest and now it’s time for me to get to work.
My goal, as I begin training for my next contest, is to embark on a lean mass gaining program. I ended my season on stage on November 3rd at 150 pounds. I want to compete next June at 155 pounds, so I will add enough weight to bring myself in at my desired contest weight after my contest prep, with the best conditioning I can achieve.
Supplements
USP Labs – Sponsored Athlete
- Anabolic Pump
- Powerfull
- P-SLiN
- Supercissus RX
SomaLife – Sponsored Athlete
- gHPSport
XanGo – Sponsored Athlete
- XanGo Juice
Beverly International – Distributor
- Mass Maker Protein Powder
- EFA Gold Essential Oils Blend
- Advanced Antioxidant
- Muscle Mass BCAA
- Creatine Select plus Phosphates
- Glutamine Select plus BCAAs
Activit
- Multivitamins
Beach Body
- Herbal Immune Boost
Diet
My diet is managed by 2007 NABBA National Champion, Eric Brugh and consists of four-day cycles of protein and carb management. Eric’s diet is proprietary so I can’t go into more detail. Just know that Eric was my nutritionist for my last six contests in 2007 and in each show, under Eric’s guidance, I came in harder and leaner.
Training Plan
Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan
Phase 1 – Three Weeks
Day One – Lower Body Quad Dominant
A Squat – 5 Sets
1 x 10; 1 x 8; 1 x 6; 1 x 4; 1 x 20
Tempo 3-0-3-0
Rest 90-seconds between sets
B1 Hack Squat – 4 Sets
4 x 8-10 no lockout
B2 Leg Press – 4 Sets
4 x 12-15 no lockout
C Walking Lunge – 3 Sets
3 x 8-12 steps per leg
Rest 60-seconds between sets
D Leg Extensions – 3 Sets
3 x 15-20
Change foot position for each set (in, out, forward)
E Seated Calf Raises – 3 Sets
3 x 8-10 – Hold stretch and contraction for 5 seconds
Day Two – Upper Body – Horizontal Dominant & Cardio
A Incline Press – 4 Sets
1 x 8; 1 x 6; 1 x 4; 1 x 10
Tempo 3-0-3-0
Rest 60-seconds between sets
B Bent Over Rows – 4 Sets
1 x 8; 1 x 6; 1 x 4; 1 x 10
Tempo 3-0-3-0
Rest 60-seconds between sets
C1 Wide Grip Bench Press to Neck – 4 Sets
4 x 8-10
C2 Seated Rows to Lower Abdomen – 4 Sets
4 x 8-10
D1 Decline Triceps Extensions – 4 Sets
4 x 7-9
D2 Bar Bell Curls – 4 Sets
4 x 7-9
Rest 60-seconds between sets
E Wide Grip Upright Row (elbows out and high) – 3 Sets
3 x 12-15
F Light Cardio – 20 minutes
Day Three – Lower Body Hip Dominant
A Stiff Leg Dead Lifts – 5 Sets
1 x 10; 1 x 8; 1 x 6; 1 x 4; 1 x 10
Tempo 3-0-3-0
Rest 60-seconds between sets
B1 Leg Curls – 4 Sets
4 x 8-10
B2 Feet High Leg Press (Heels on top of platform) – 4 Sets
4 x 10-12
C High Step Ups on Bench or Aerobic Platform – 3 Sets
3 x 8-12 steps each leg
D Seated Leg Curls (Bend upper body forward) – 3 Sets
3 x 12-15
E Calf Presses – 3 Sets
3 x 12-15 – Hold stretch and contraction for 5 seconds
Day Four – Upper Body Vertical Dominant and Cardio
A Seated Press to Front – 4 Sets
4 x 4-8
Rest 60-seconds between sets
B Wide Grip Pull Ups – 4 Sets
4 x 6-10 Hold contracted position for 3 seconds.
C1 Seated Lateral Raises – 4 Sets
4 x 10-12
C2 Straight Arm Pull Downs – 4 Sets
4 x 10-12
D1 Close Grip Bench Press – 4 Sets
4 x 4-8
D2 Hammer Dumb Bell Curls – 4 Sets
4 x 4-8
E Light Cardio – 20 minutes
Note: There are two light cardio sessions for each upper body day. This is to aid in recovery. The paired exercises are alternated so the A’s for example would be A1, rest 30-seconds, A2, rest 30-seconds, A-1 rest 30-seconds. These are not supersets. If the Tempo is not listed, it’s 2-1-2-1 (first number eccentric, second pause, third concentric, and fourth, stretch). This is not a rep to failure workout. Try to add 1-2% weight increase for each workout.
Friday, November 23, 2007, 29 Weeks until the 2008 FAME Worlds
After my final contest of the year on November 3rd, it felt great to be back in the gym after a two-week layoff. Since it’s Friday, I started my new training plan with what I will do on the fourth day of this plan. The Mass Maker Workout calls for weight training on Monday, Tuesday, Thursday and Friday.
Day Four – Upper Body Dominant and Cardio
A Seated Press to Front – 4 Sets
1 x 8 – 200 pounds
1 x 8 – 220 pounds
1 x 8 – 240 pounds
1 x 8 – 240 pounds
B Wide Grip Pull Ups – 4 Sets
4 x 6 Holding contracted position for 3 seconds.
C1 Seated Lateral Raises – 4 Sets
4 x 10 – 20 pound dumb bells
C2 Straight Arm Pull Downs – 4 Sets
4 x 10 - 50 pounds
D1 Close Grip Bench Press – 4 Sets
4 x 8 – 105 pounds
D2 Hammer Dumb Bell Curls – 4 Sets
4 x 8 – 25 pounds
E Light Cardio – 20 minutes
Moderate tread mill
It was good to be back.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
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RE: Fourth Year Student: My Senior Year - 11/26/2007 7:49:11 AM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
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Monday, November 26, 2007 - Training for the 2008 FAME World Championships, Toronto, Canada, June 13-15
Even though I worked out on Friday and Saturday, I consider today as the opening of my campaign to prepare for my first Pro Show of 2008 in seven months. For the past three weeks I have relaxed from rigorous training and contest diet. I have done light work in the gym and heavy work at the table. I have enjoyed the forbidden fruits of piggery for three weeks and now it's time to get serious. As Arnold says, "I'm Back!" Today I start my diet and training to bring me on stage in the best shape of my life on June 14, when I compete in the Grand Master Pro class of the 2008 FAME World Championships. My goal, at 65, is to win this contest.
My training Coach, Sean "Sully" Sullivan (sulcop96@aol.com), provided my training plan. It's designed to help me add some needed size for my show. My nutrition coach, 2007 NABBA Champion, Eric Brugh (eba84@hotomail.com), set me up with a lean mass gain diet.
I restarted a great UPS Labs stack of P-SLin, Anabolic Pump, Powerfull and Supercissus Rx. USP Labs is one of my sponsors.
Ready, Get Set, Go!
Weight 158.8 (+ 8.8 pounds from my contest on November 3)
Mass Maker Workout, a Five-Phase Training Plan
Phase 1 – Three Weeks
Day One – Lower Body Quad Dominant
A. Free Squat – 5 Sets
1 x 10 - 155 pounds
1 x 8 - 200 pounds
1 x 6 - 250 pounds
1 x 4 - 270 pounds (whew)
1 x 20 - 155 pounds
Tempo 3-0-3-0
Rest 90-seconds between sets
B1. Hack Squat – 4 Sets
1 x 10 - 200 pounds
3 x 10 - 250 pounds
No lockout
Rest 30-seconds between sets
B2. Leg Press – 4 Sets
1 x 10 - 200 pounds
3 x 10 - 250 pounds
No lockout
Rest 30-seconds between sets
C. Walking Lunge – 3 Sets
3 x 12 steps per leg
Rest 60-seconds between sets
D. Leg Extensions – 3 Sets
3 x 20 - 110 pounds (I couldn't lift any heavier - Toast)
Change foot position for each set (in, out, forward)
E1. Seated Calf Raises (Donkey Press) – 3 Sets
3 x 25 – 200 pounds
Hold stretch and contraction for 5 seconds
E2. Standing Calf Raises - Body Weight
3 x 25
I enjoyed this workout. It's good to be back on track.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 11/30/2007 8:38:33 AM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
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Friday, November 30, 2007, Training for the 2008 FAME World Championships
Weight: 161.1
I have added 11 pounds since my final contest of the year on November 3rd. I'm not sure where I will taper off, maybe 165 - 167. My plan is to hold at whatever weight I hit for a period while lifting as heavy as I can to add some needed size, especially in my legs. Lots of squats in my future. My training partner couldn't make it today so I trained solo and spent some time BSing with my fellow gym rats. Hell, it's Friday. LOL
Day Four – Upper Body Dominant and Cardio
A. Seated Press to Front – 4 Sets (Life Fitness Chest Press)
1 x 8 – 130 pounds
1 x 8 – 145 pounds
1 x 8 – 150 pounds
1 x 8 – 160 pounds
B. Wide Grip Pull Ups – 4 Sets
4 x 6 Holding contracted position for 3 seconds.
C1. Seated Lateral Raises – 4 Sets
4 x 10 – 20 pound dumb bells
C2. Lat Pull Downs – 4 Sets
4 x 10 - 120 pounds
D1. Close Grip Bench Press – 4 Sets
4 x 8 – 135 pounds
D2. Hammer Dumb Bell Curls – 4 Sets
4 x 8 – 25 pounds
E. Light Cardio – 20 minutes
Moderate tread mill
While I was doing the exercises, I was intense. While I was BSing with my follow gym rats, I was mellow.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 12/1/2007 9:22:30 AM
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Soccerking3000
Posts: 1984
Joined: 7/11/2007
Status: offline
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looking great man, i can only hope i look like that later down the road!
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 12/4/2007 8:24:38 AM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
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Tuesday, December 4 , 2007 - Training for the 2008 FAME World Championships
I continued working with a new client this morning. Michael Jackson is 47, 6' 2", 270 pounds. All of our lifts today were heavier than last week, except for two new exercises we did to replace two others.
Weight: 158.8
Mass Maker Workout, a Five-Phase Training Plan
Phase 1 – Three Weeks - Week Two
Day Two – Upper Body – Horizontal Dominant & Cardio
A. Incline Press – 4 Sets
1 x 8 - 125 pounds +10 pounds
1 x 6 - 155 pounds + 20 pounds
1 x 4 - 165 pounds + 10 pounds
1 x 10 - 155 pounds + 20 pounds
4 x 10 Dips
Tempo 3-0-3-0
Rest 60-seconds between sets
B. Bent Over Bar Bell Rows – 4 Sets
1 x 8 - 70 pounds
1 x 6 - 90 pounds
1 x 4 - 110 pounds
1 x 10 - 70 pounds
Tempo 3-0-3-0
Rest 60-seconds between sets
C1. Wide Grip Bench Press to Neck – 4 Sets
1 x 10 - 105 pounds + 15 pounds
1 x 10 - 125 pounds + 10 pounds
1 x 10 - 145 pounds + 20 pounds
1 x 10 - 165 pounds + 30 pounds
C2. Seated Dual Cable Rows to Lower Abdomen – 4 Sets
4 x 10 - 60 pounds
D1. Decline Triceps Extensions – 4 Sets
4 x 9 - 70 pound bar bell - + 20 pounds
D2. Bar Bell Curls – 4 Sets
4 x 9 - 60 pound bar bell (I Go, You Go) + 10 pounds
No rest between sets
E, Wide Grip Upright Row (elbows out and high) – 3 Sets - Smith Machine
3 x 15 - 115 pounds (Didn't do this, ran out of time).
F. Light Cardio – 20 minutes (Didn't do this, ran out of time)
Michael and I enjoyed moving up in weights. We will do more moving up on Thursday. Tomorrow is an abs and cardio day.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 12/11/2007 8:01:08 AM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
|
Tuesday, December 11 , 2007 - Training for the 2008 FAME World Championships
I continued working with a new client this morning. Michael Jackson is 47, 6' 2", 270 pounds. All of our lifts today were heavier than last week, except for two new exercises we did to replace two others. We also combined push ups with each set.
Weight: 160.8
Mass Maker Workout, a Five-Phase Training Plan
Phase 1 – Three Weeks - Week Three
Day Two – Upper Body – Horizontal Dominant & Cardio - 90 Minute Workout
A. Incline Dumb Bell Press – 4 Sets
1 x 8 - 50 pound dumb bells
1 x 6 - 60 pound dumb bells
1 x 4 - 75 pound dumb bells
1 x 10 - 50 pound dumb bells
4 x 10 Push ups
B. Bent Over Dumb Bell Rows – 4 Sets
1 x 8 - 40 pound dumb bells
1 x 6 - 45 pound dumb bells
1 x 4 - 50 pound dumb bells
1 x 10 - 50 pound dumb bells
4 x 10 Push ups
C. Flat Bench Dumb Bell Flies – 4 Sets
1 x 10 - 30 pound dumb bells
1 x 10 - 35 pound dumb bells
1 x 10 - 40 pound dumb bells
1 x 15 - 50 pound dumb bells (felt strong)
4 x 10 Push ups
D. Wide Grip Seated Cable Rows to Lower Abdomen – 4 Sets
1 x 8 - 100 pounds
1 x 8 - 105 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
4 x 10 Push ups
E. Decline Triceps Extensions – 2 Sets
2 x 9 - 35 pound dumb bells
2 x 10 Push ups
F. Dumb Bell Curls – 4 Sets
1 x 9 - 30 pound single dumb bell curls
1 x 9 - 30 pound double dumb bell curls
1 x 9 - 25 pound slow raise/slow lower dumb bell curls
1 x 25 - 25 pound scissor dumb bell curls
4 x 10 Push ups
G. Life Fitness Lat Pull Down - 3 sets
1 x 8 - 130 pounds
1 x 8 - 150 pounds
1 x 8 - 175 pounds
3 x 10 Push ups
H. Light Cardio – 20 minutes (Didn't do this, ran out of time)
Michael and I enjoyed moving up in weights. We will do more moving up on Thursday. Tomorrow is an abs and cardio day. It was also cool doing 250 push ups. It doesn't seem like a lot when you do them 10 at a time.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 12/13/2007 7:38:51 AM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
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Thursday, December 13, 2007 - Training for the FAME World Championships
Weight: 163.2 (I went to my company's Christmas Luncheon yesterday. Nuff said.)
Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan
Phase 1 – Three Weeks - Week Three
Day Three – Lower Body Hip Dominant
A. Stiff Leg Dead Lifts – 5 Sets
1 x 10 - 155 pounds
1 x 8 - 175 pounds
1 x 6 - 205 pounds
1 x 4 - 225 pounds
1 x 10 - 155 pounds
B. Leg Curls – 4 Sets
4 x 8 - 140 pounds
C. High Step Ups on Bench
3 x 12 steps each leg, holding two 5 pound plates
D. Seated Calve Press – 3 Sets
3 x 25 – 170 pounds - Hold stretch and contraction for 5 seconds
E. Standing Calve Raises
3 x 25 - Body weight - Hold stretch and contraction for 5 seconds
Great workout. We had cut it short because my partner had a doctor's appointment.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
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