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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, January 01, 2007 11:38 AM
( #31 )
Monday, January 1, 2007
A great way to start the New Year, Widow Maker Power Workout - Week 4, Day 1:
I weighed 164.4 pounds and Bruce weighed 191.0
Incline Bench Dumbbell Press
6 x 6 - I did 60's and Bruce did 75's
1 x 20 - I did 50's and Bruce did 60's
Flat Bench Dumbbell Press
6 x 6 - I did 65's and Bruce did 75's
1 x 20 - I did 45's and Bruce did 55's
Dumbbell Shrugs
6 x 6 - I did 70's and Bruce did 80's
1 x 20's Bruce and I did 60's
Heavy Laterals (Cable)
3 x 8 - I did 25 pounds and Bruce did 35 pounds
Triceps Press Machine
4 x 10 - Bruce and I did 170 pounds
Triceps Extension Machine
4 x 10 - Bruce and I did 100 pounds
We ended out first workout of 2007 with 50 hanging leg lifts and 50 slant board crunches.
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, January 02, 2007 8:13 AM
( #32 )
Tuesday, January 2, 2007 I believe the Widow is trying to kill Bruce and me as we finish the last week of the four-week Widow Maker Power Workout. Today was Legs. Widow Maker Power Workout - Week Four, Day 2I weighed 161.4 and Bruce weighed 191.0 Hammer Strength Seated Leg Press6 x 6 - Bruce and I did 350 pounds1 x 40 - Bruce and I did 250 pounds Free Standing Squats6 x 6 - I did 295 pounds and Bruce did 3151 x 30 - I did 225 pounds and Bruce did 250 Hack Squats6 x 6 - Bruce and I did 270 pounds (should have gone heavier)1 x 20 - Bruce and I also did 270 pounds for the 20 rep set Leg Curls5 x 8 - I did 130 pounds and Bruce did 170 Leg Extensions4 x 10 - I did 160 pounds and Bruce did 190 After each set of each exercise, we flexed our leg muscles for 20-seconds. Bruce and I have enjoyed a good deal of increased strength since we began this program four-weeks ago. We both have recorded several personal best lifts.
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, January 03, 2007 9:50 AM
( #33 )
Wednesday, January 3, 2007
I weighed 161.0 and Bruce weighed 190.5
As we are winding down from our four-week Widow Maker Power Workout, it's getting tougher. Today, Bruce and I set a few more personal best lifts. Tomorrow is a non-weight training day. We will do cardio, posing, pull ups, abs work and stretches. Friday is the last day for this excellent training plan.
Reverse Grip Barbell Rows
6 x 6 - I did 150 pounds and Bruce did 170
1 x 20 - I did 130 pounds and Bruce did 155
Medium Grip Pull Downs
6 x 6 - I did 140 pounds and Bruce did 160
1 x 20 - I did 120 pounds and Bruce did 140
Dead Lifts
6 x 6 - I did 200 pounds and Bruce did 250 (Personal Bests)
1 x 30 - Bruce and I did 185 pounds
Barbell Curls
4 x 6 - I did 70 pounds and Bruce did 100
Preacher Curls
4 x 10 - I did 100 pounds and Bruce did 125
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, January 04, 2007 10:25 AM
( #34 )
Thursday, January 4, 2007 Today the Widow gave us a day off from weight training. We did cardio, pull ups, abs, stretching and posing practice. Tomorrow is the last day of this remarkable four-week training plan.
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, January 05, 2007 8:39 AM
( #35 )
Friday, January 5, 2007
It's over. Today Bruce and I completed the four-week Widow Maker Power Workout. We agree it is the best training plan we have every done. Its intensity and variety made it challenging and fun. We will take on the Widow again, count on it.
The best way to express the success of the program is to look at one of my exercises over the four-week period.
Squats - December 12, 2006
6 x 6 -Smith Machine - I did 200 pounds
1 x 30 - Smith Machine - I did 100 pounds
Squats - December 19, 2006
6 x 6 - Free Standing - I did 195 pounds
1 x 30 - Free Standing - I did 145 pounds
Squats - December 27, 2006
6 x 6 - Smith Machine - I did 250 pounds
1 x 30 - Smith Machine - I did 160 pounds
Squats - January 2, 2007
6 x 6 - Free Standing - I did 295 pounds
1 x 30 - Free Standing - I did 225 pounds
My body weight for the four weeks was around 160.0 pounds.
Bruce and I were able to increase our weights week-to-week for every exercise. I don't think my fast twitch muscle fibers will ever be the same.
My thanks again to my Coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts, who developed this excellent power workout. On Monday, "Sully" has Bruce and I on a new four-week program. It's called:
Full-Body Hypertrophy Workout
DAY 1
Pull Ups, medium grip: as many sets as needed to get in 50 reps
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure)
Pull Down with V bar: 3 X 6
Rack Dead Lifts: 2 X 4-6, 1 X 30
Curls: 3 X 4-6 with last set as a drop
Preacher Curl 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point)
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke a press, negative stroke is a fly
Upright Row, medium grip: 2 X 10-12
Seated Triceps Extension: 2 X 10-12
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns)
Seated Leg Curl: 1 X 50-100
Calf press: 1 X 50-100
DAY 2
Squats: 4 X 4-8, 1 X 30
Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds
Lunges 3 X 4-6, last set do a drop
Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative
Hyperextensions or Glute Ham rise: 2 X 4-6
Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds
Standing calf: 2 X 20-30 drop sets
Lat Pull Downs: 2 X 12
Cable rows: 2 X 12
Cable curls: 2 X 12
Peck deck: 1 X 50-100
Machine Laterals: 1 X 30-50
Machine Triceps Extension: 1 X 30-50
DAY 3
Incline Press: 3 X 4-6 with last set a drop
Dips: 3 X 4-6 last set do burns (1/4 movements at the mid-range)
Dumb Bell Flat Bench: 2 X 4-6
Push Press: 3 X 4-6
Side Laterals: 2 x 4
Bent Over Laterals: 2 x 4
Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives
Triceps Dip: 2 X 6-8 with static hold
Sissy Squats: 2 X 12
Seated Leg Curls: 2 X 12
Calf Press: 2 X 15
Straight Arm Pull Down: 1 X 50-100
Machine Curls: 1 X 30-50
Do Cardio Between Workout Days:
DAY 1
30-minute intervals on Stair Master or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.
DAY 2
Combat cardio: 5 cycles of the following
Jump Rope 2 minutes
30 Mountain Climbers
30 Squat Thrust
30 Push-Ups
30 Side Straddle Hops
Puke Once and Repeat!
DAY 3
45 Minutes of Moderate Cardio
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, January 08, 2007 8:22 AM
( #36 )
Monday, January 8, 2007 “The Phoenix,” A Full-Body Hypertrophy Workout Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes. After Bruce and I completed the four-week Widow Maker Power Workout, we were drained. I feel this new Training Plan is aptly named. I call it “The Phoenix” DAY 1 Pull Ups, medium grip: as many sets as needed to get in 50 reps. we could only do 30 the first day. We will up it to 50 at soon as we can. Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). We used 55’s and dropped set to 35’s Pull Down with V bar: 3 X 6. We did 140 pounds Rack Dead Lifts: 2 X 4-6, 1 X 30. I did 220/135. Bruce did 150/135 Curls: 3 X 4-6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point) I did 60 pounds. Bruce did 80 Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly. I did 45’s. Bruce did 55’s Upright Row, medium grip: 2 X 10-12. I did 95 pounds. Bruce did 110 Seated Triceps Extension: 2 X 10-12. Bruce and I did 60’s Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 50. My weight was 70 pounds. Bruce did 80 Seated Leg Curl: 1 X 50-100. Bruce and I each did 50. My weight was 55 pounds. Bruce did 65 Calf press: 1 X 50-100. We used the Smith Machine and did 50 each with 135 pounds. In each case, we did the higher number of reps required (10-12, we did 12). Our first impression is that this is a great change-of-pace plan and we are looking forward to adding weights to every exercise over the four-weeks of The Phoenix.
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, January 09, 2007 7:44 AM
( #37 )
Tuesday, January 9, 2007
I weighed 160 and Bruce weighed 188.4
Today, Bruce and I enjoyed a break from weight training and spent a lot of time on posing practice, abs work and light cardio. Tomorrow, "The Phoenix" is going to work our legs, taking up where the "Widow Maker" left off.
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, January 10, 2007 9:00 AM
( #38 )
Wednesday, January 10, 2007
The Phoenix Full-Body Hypertrophy Workout
I am holding firm at 160.0 and Bruce continues to drop and is at 186.4
DAY TWO of Weight Training
Squats:
4 x 8 – I did 275 and Bruce did 315
1 x 30 – I did 225 and Bruce did 250
Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 360 and Bruce did 450. Set 3 we did 50% of the weight
Lunges: last set do a drop to failure
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three
Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 – I did 125 pounds and Bruce did 160
Glute Ham Rises:
2 X 6 – I did 140 pounds and Bruce did 160
Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 – Bruce and I did 150 pounds
Standing Calf Rises: drop set on 2nd set to failure
2 X 30 – Bruce and I did 225 pounds and dropped 30% on the 2nd set
Lat Pull Downs:
2 X 12 – I did 140 pounds and Bruce did 160
Cable Rows:
2 X 12 – I did 140 pounds and Bruce did 160
Cable Curls:
2 X 12 – I did 30 pounds and Bruce did 50 (I have a sore bicep tendon)
Peck Deck:
1 X 50-100 – Bruce and I could only do 50 this time at 100 pounds.
Machine Laterals:
1 X 50 – Bruce and I did 60 pounds
Machine Triceps Extensions:
1 x 50 - Bruce and I did 60 pounds
We are experimenting with different weight levels and will strive to add weights to each exercise each week. The Phoenix Full Body Hypertrophy Workout is an excellent program. We feel we will add endurance and strength to build on the Widow Maker Power Workout we completed last week. Tomorrow is Combat Cardio day. It should be interesting.
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, January 11, 2007 8:20 AM
( #39 )
Thursday, January 11, 2007
"The Phoenix" Full Body Hypertrophy Training calls for three days-per-week of weight training and three days-a-week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is the day.
I weighed 158.6 (down a bit) and Bruce weighed 188.4 (stable)
Combat Cardio: 5 cycles of the following
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Puke once and repeat! - We managed not to puke, but we knew we were doing cardio.
After the five sets, Bruce and I caught our breath and then did abs work on the mat and a short posing practice. Our hearts were beating today.
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, January 12, 2007 11:40 AM
( #40 )
Friday, January 12, 2007 "The Phoenix" Full-Body Hypertrophy Training I weighed 159.4 and Bruce weighed 186.4 DAY 3 Incline Dumbbell Press: 3 X 6 with last set a dropI did 65 pounds, Bruce did 85. Dips: 3 X 6 last set do burns (1/4 movements at the midrange) Dumb Bell Flat Bench: 2 X 6I did 75 pounds, Bruce did 90 Push Press: 3 X 6Bruce and I did 90 pounds
Side Laterals: 2 x 6 (Seated)15 pound dumbbells - done slow with a pause at the top Bent Over Laterals: 2 X 615 pound dumbbells - done slow with a pause at the top Decline Dumb Bell Triceps Extensions: 3 X 6 with slow negativesI did 30's, Bruce did 20's Triceps Dip: 2 X 8 with static hold (5-seconds) Sissy Squats: 2 X 12 Seated Leg Curls: 2 X 12I did 150 pounds, Bruce did 170 Calf Press: 3 X 15 (feet straight, toes in, heels in)Bruce and I did 300 pounds Straight Arm Pull Down: 1 X 100Bruce and I did 20 pounds Machine Curls: 2 X 50I did 20 pounds, Bruce did 30 This was a great first week of "The Phoenix." We will add weight to each exercise in week two. Tomorrow we are scheduled to do 45 minutes of moderate cardio.
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, January 15, 2007 8:56 AM
( #41 )
Monday, January 15, 2007
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
WEEK 2, DAY 1
I weighed 160.8 pounds and Bruce weighed 186.0.
Pull Ups, medium grip: as many sets as needed to get in 50 reps.
Bruce and I did 50 rack pull ups, slowly and with a squeeze.
Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). I did 60's with a drop set of 40's. Bruce did 75's with a drop set of 50's.
Pull Down with V bar: 3 X 6. I did 160 pounds and Bruce did 180.
Rack Dead Lifts: 2 X 6, 1 X 30. I did 225/155. Bruce did 295/225.
Curls: 3 X 6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s.
Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.
Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. Bruce and I did 45’s.
Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110
Seated Triceps Extension: 2 X 12. Bruce and I did 60’s
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 100. My weight was 55 pounds. Bruce did 70
Seated Leg Curl: 1 X 50-100. Bruce and I each did 75. My weight was 55 pounds.
Bruce did 65
Calf press: 1 X 50-100. We used the seated press and did 75 reps of 150 pounds
We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Dead Lifts.
<message edited by Old Navy on Monday, January 22, 2007 1:06 PM>
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, January 16, 2007 7:44 AM
( #42 )
Tuesday, January 16, 2007 Phoenix Full-Body Hypertrophy Workout Week Two, Day Two I weighed 159.8 and Bruce weighed 184.0 Today my training partner, Bruce, and I did a cardio, abs and posing workout. For abs, we did slant board crunches, full sit-ups, ball crunches and hanging leg lifts (slowly with constant tension on the abs). For posing, we completed several posing drills, like holding each pose hard for 8-seconds, 4-count transition poses, a couple of symmetry rounds and a couple of mandatory rounds. Posing drills double as a good cardio workout.
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, January 17, 2007 2:51 PM
( #43 )
Wednesday, January 17, 2007
The Phoenix Full-Body Hypertrophy Workout
I am holding firm at 161.0 and Bruce continues to drop and is at 183.5
WEEK TWO, DAY TWO of Weight Training
Squats - Smith Machine
4 x 8 – I did 285 and Bruce did 370
1 x 30 – I did 225 and Bruce did 270
Hack Squat - last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 380 and Bruce did 470. Set 3 we did 60% of the weight
Lunges - last set do a drop to failure
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three
Leg Curls - last set do slow 8-10 seconds of negative
3 x 6 – I did 130 pounds and Bruce did 185
Glute Ham rises
2 X 6 – I did 140 pounds and Bruce did 160
Seated Calf Rises - hold bottom and top 2 seconds
3 x 10 – Bruce and I did 150 pounds
Standing calf rises - drop set on 2nd set to failure
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set
Lat Pull Downs
2 X 12 – I did 140 pounds and Bruce did 160
Cable rows
2 X 12 – I did 140 pounds and Bruce did 160
Cable curls
2 X 12 – I did 40 pounds and Bruce did 60 (We both have a sore right bicep tendon)
Peck deck
1 X 50-100 – Bruce and I could only do 50 this time at 100 pounds.
Machine laterals
1 X 50 – Bruce and I did 60 pounds
Machine Triceps Extensions
1 x 50 - Bruce and I did 60 pounds
We were able to add weights to several, but not all exercises. I had a Personal Best in Squats. My goal for Squats is 4 x 8 at 300 pounds in Week Four.
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, January 18, 2007 11:31 AM
( #44 )
Thursday, January 18, 2007
"The Phoenix" Full-Body Hypertrophy Training calls for three days per week of weight training and three days per week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is Combat Cardio Day.
I weighed 162.2 and Bruce didn't show up.
Combat Cardio: 5 cycles of the following
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
After the five cycles, I did five sets of 10 pull-ups, 50 hanging leg raises and abs crunches. I ended my solo act with a short posing practice.
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Old Navy
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, January 19, 2007 8:18 AM
( #45 )
Friday, January 19, 2007
"The Phoenix" Full-Body Hypertrophy Training
I weighed 164.0 and Bruce weighed 183.0
Week 2, Day 3 of Weight Training
Incline Barbell Press: 3 X 6
I did 185 pounds, Bruce did 255.
Dips: 3 X 6 last set do burns (1/4 movements at the midrange)
Flat Bench Press: 2 X 6
I did 205 pounds, Bruce did 260
Push Press: 3 X 6 (Military Press)
I did 90 pounds, Bruce did 110
Cable Laterals : 2 x 6
15 pounds - done slow with a squeeze at the top
Bent Over Cable Laterals: 2 X 6
15 pounds - done slow with a squeeze at the top
Decline Barbell Triceps Extensions: 3 X 6 with slow negatives
Bruce and I did 70 pounds
Triceps Dip: 2 X 8 with static hold (5-seconds)
Sissy Squats: 2 X 12
Seated Leg Curls: 2 X 12
I did 150 pounds, Bruce did 170
Calf Press: 3 X 15 (feet straight, toes in, heels in)
Bruce and I did 300 pounds
Straight Arm Pull Down: 1 X 100
Bruce and I did 20 pounds
Machine Curls: 2 X 50
Bruce and I did 30 pounds
<message edited by Old Navy on Friday, January 19, 2007 8:19 AM>
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, January 22, 2007 8:17 AM
( #46 )
Monday, January 22, 2007
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 11 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home. We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session.
WEEK 3, DAY 1
I weighed 163.8 pounds and Bruce weighed 184.0.
Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze.
Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60's with a drop set of 40's.
Pull Down with V bar: 3 X 6. I did 165 pounds and Bruce did 185.
Rumanian Dead Lifts: 2 X 6, 1 X 30. Bruce and I did 225/155.
Bar Bell Curls: 3 X 6 with last set as a drop. I did 60 pounds/dropped to 40. Bruce did 80 drop to 50.
Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.
Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. I did 45's, Bruce did 55’s.
Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110
Rope Triceps Extension: 2 X 12. Bruce and I did 50 pounds
Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70
Seated Leg Curl: 1 X 100. I did 60 pounds, Bruce did 70.
Calf press: 1 X 50 - 100. We used the seated press and did 75 reps of 170 pounds
We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Rumanian Dead Lifts.
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, January 23, 2007 8:47 AM
( #47 )
Tuesday, January 23, 2007
"The Phoenix" Full-Body Hypertrophy Training calls for three days per week of weight training and three days per week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is Combat Cardio Day.
I weighed 163.8 and Bruce weighed 183.0.
Combat Cardio: 5 cycles of the following
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
After the five cycles, we did 50 hanging leg raises and some abs crunches. We ended the workout with a short posing practice. I will be traveling to Washington, DC on business for the rest of the week, so Bruce and I will do The Phoenix solo. We will meet at my home on Sunday for another video taped posing session
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, January 25, 2007 12:24 PM
( #48 )
Wednesday, January 24, 2007 - Washington, DC I am in our Nation's Capitol for a few days on company business. I'm staying at the Hyatt Regency on Capitol Hill, a nice hotel with a large fitness facility. It's $14 a day to use the club unless you have a Hyatt Gold Card, then, it's free. I have a Card.
The Phoenix Full-Body Hypertrophy Workout
I hit my off-season weight goal this morning, 165.0 pounds.
WEEK THREE, DAY TWO of Weight Training
Squats - Smith Machine
4 x 8 – I did 250, 250, 285 and 300!!!! Personal Best. Yea!!!!
1 x 30 – I did 225 and nearly puked. LOL
Seated Leg Press - last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 250 pounds
Lunges - last set do a drop to failure
3 x 6 – I did 150 pounds, dropped 30% on set three
Seated Leg Curls - last set do slow 8-10 seconds of negative
3 x 6 – I did 100 pounds
Glute Ham rises
2 X 6 – Did not do. No equipment
Seated Calf Rises - hold bottom and top 2 seconds
3 x 10 – Had to improvise and did them on a Seated Leg Press - 250 pounds
Standing calf rises - drop set on 2nd set to failure
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set
Lat Pull Downs
2 X 12 – I did 150 pounds - Personal Best
Cable rows
2 X 12 – I did 140 pounds
Cable curls
2 X 12 – I did 60 pounds
Peck deck
1 X 50-100 – I did 100 at 50 pounds
Machine Laterals
1 X 50 – Did not do - no equipment
Seated Machine Triceps Extensions
1 x 50 - I did 100 pounds. (This kicked my butt)
If was a little difficult doing this workout in a strange gym, but I managed to hit a couple of personal bests. I will do a cardio session on Thursday and a full workout on Friday before I head for the airport. Thursday, January 25, 2007 Dateline, Washington, DC Today I did a moderate cardio workout on the tread mill, including some HITT speed sprints. I ended the session with abs work, pull ups and push ups.
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, January 26, 2007 2:50 PM
( #49 )
Friday, January 26, 2007 - Washington, DC
"The Phoenix" Full-Body Hypertrophy Training
I weighed 165.0 pounds
Week 3, Day 3 of Weight Training
Incline Barbell Press: 3 X 6
I did 195 pounds
Dips: 3 X 6 last set do burns (1/4 movements at the midrange)
Flat Bench Press: 2 X 6
I did 205 pounds
Push Press: 3 X 6 (Military Press)
I did 90 pounds
Cable Laterals : 2 x 6
15 pounds - done slow with a squeeze at the top
Bent Over Cable Laterals: 2 X 6
15 pounds - done slow with a squeeze at the top
Decline Barbell Triceps Extensions: 3 X 6 with slow negatives
I did 70 pounds
Triceps Dip: 2 X 8 with static hold (5-seconds)
Sissy Squats: 2 X 12
Seated Leg Curls: 2 X 12
I did 150 pounds
Calf Press: 3 X 15 (feet straight, toes in, heels in)
I did 300 pounds
Straight Arm Pull Down: 1 X 100
I did 20 pounds
Machine Curls: 2 X 50
I did 40 pounds
I worked out from 6 - 7:15 AM, had breakfast and headed for the airport for my flight home. I arrived in Birmingham at 2:00 PM and headed to my office to catch up with my email and correspondence. I'm glad it's the weekend.
<message edited by Old Navy on Sunday, January 28, 2007 3:49 PM>
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, January 29, 2007 8:19 AM
( #50 )
Monday, January 29, 2007
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 10 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home. We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session.
WEEK 4, DAY 1 (This is the final week of this outstanding workout plan)
I weighed 166.2 pounds and Bruce weighed 181.0.
Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze.
Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60's with a drop set of 40's.
Pull Down with V bar: 3 X 4-6. I did 180 pounds and Bruce did 200. I could only manage 4 reps per set.
Dead Lifts: 2 X 6, 1 X 30. I did 235/150 and Bruce did 315/200. On the heavy lift, Bruce did 4 reps.
Dumb Bell Curls: 3 X 6. I did 30 pounds and Bruce did 20 (sore bicep tendon).
Machine Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.
Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. I did 45's, Bruce did 55’s.
Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110
Seated Triceps Dumb Bell Extension: 2 X 12. Bruce and I did 60 pounds
Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70
Seated Leg Curls: 1 X 100. I did 60 pounds, Bruce did 70.
Calf Press: 1 X 50 - 100. We used the seated press and did 75 reps of 200 pounds
We were able to add weights to the majority of our lifts from last week. Bruce and I had personal bests with the 2 x 6 and 1 x 30 Dead Lifts and Calf Presses.
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, January 30, 2007 10:57 AM
( #51 )
Tuesday, January 30, 2007 The Phoenix Play Day I weigh 164.8 and Bruce weighs 180.0 No weights, just a bunch of cardio and abs work (tread mill, slant board crunches, flat crunches) and a good practice posing session. Bruce is zeroing in on his April 7th Masters contest.
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, January 31, 2007 7:52 AM
( #52 )
Wednesday, January 31, 2007
The Phoenix Full-Body Hypertrophy Workout
I weighed 164.6 and Bruce weighed 180.0
Week Four, Day Two of Weight Training
Squats - rack
4 x 8 – I did 185 pounds and Bruce did 235 - We did slow and low, deep squats.
1 x 30 – I did 150 and Bruce did 200
Seated Leg Press - last set with static hold in the 1/2 position for 30-seconds.
3 x 6 - Bruce and 1 did 250 pounds
Lunges - last set do a drop to failure
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three
Leg Curls - each set do slow 8-10 seconds of negative
3 x 6 – I did 100 pounds, Bruce did 140
Glute Ham Rises
2 X 6 – we skipped these
Seated Calf Rises - hold bottom and top 2 seconds
3 x 25 - Bruce and I did 210 pounds
Standing Calf Rises - drop set on 2nd set to failure
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set
Lat Pull Downs
2 X 12 – I did 150 pounds, Bruce did 170
Cable Rows
2 X 12 – I did 140 pounds, Bruce did 160
Cable Curls
2 X 12 – Bruce and I did 60 pounds
Peck Deck
1 X 50-100 – Bruce and I did 100 at 50 pounds
Machine Press
3 x 12 - I did 100 pounds, Bruce did 110
Seated Machine Triceps Press Downs
1 x 50 - Bruce and I did 100 pounds.
We are winding down from this four-week killer program. Tomorrow we will do Combat Cardio and Posing and finish up the plan on Friday with a full-body workout. After six weeks of Advance GH/HITT Cardio, four weeks of the Widow Maker and four weeks of The Phoenix, I have to admit I'm feeling a slight case of over training. There is no doubt that these plans are the hardest work in the gym I have ever done.
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, February 01, 2007 8:52 AM
( #53 )
Thursday, February 1, 2007
The Phoenix Full Body Hypertrophy Workout
Combat Cardio day
Well, today it was my turn to blow-off Combat Cardio. My wife was out of town on business so Old Navy had to tend to our critters (two dogs, two cats and one African Gray parrot) before I could leave for work. So, Bruce went solo today. We will end this great four-week training plan tomorrow and then prepare to kick off the Griffin on Monday. Here is our new plan:
The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts
The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.
Weight training is two-days on, one-day off, one-day on, one-day off – repeat.
On off days, do cardio.
Week One – Go to positive failure on all sets and rest 90-seconds between sets.
Week Two – At the end of the last set of each exercise, do one drop set. Reduce the weight by 25% after failure and do 5 more reps with the 25% drop, no matter what. If you need to stop for 2-3 deep breaths and bang out the last reps, do that.
Week Three – After the last set for each exercise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second.
Week Four – Don’t do the drop sets this week, but cut the rest time to 60-seconds between sets. Make sure the weights do not drop.
Week Five – Same 60-seconds rest time between sets as Week Four and add the 25% drop set to the last set of each exercise.
Week Six – Rest 30-seconds between sets. After the last set for each exercise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second. This week is the most difficult.
The Workout – Feel Free To Substitute Exercises For The Same Body Part.
Day One – Chest, Delts & Triceps
Incline Dumbbell Press – 4 x 5-9
Wide Grip Bench Press – 3 x 5-9
Dips – 3 x 12-15
Lateral Raises – 4 x 5-9
Bent Over Lateral Raises – 3 x 5-9
Dumb Bell Press – 3 x 12-15
Close Grip Bench Press – 2 x 5-9
Triceps Pressdown – 2 x 5-9
Seated Triceps Extensions – 2 x 10-15
Day Two – Back and Biceps
Pull Ups – 4 x 5-9
Rows – 4 x 5-9
Pulldowns – 4 x 5-9
Rack Deadlifts – 2 x 15-20
Curls – 2 x 5-9
Incline Dumbbell Curls 2 x 5-9
Hammer Curls – 2 x 9-15
Day Three – Cardio
Day Four – Legs
Leg Press – 2 x 15 and 1 x 50
Hack Squats 2 x 15 and 1 x 30
Lunges 2 x 5-9 and 1 x 20
Leg Curls 3 x 5-9
Stiff Leg Dead Lift – 3 x 5-9
Seated Calf Press – 3 x 15-20
Standing Calf Press – 3 x 15-20
Day Five – Cardio
This is going to be FUN!
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, February 02, 2007 8:13 AM
( #54 )
Friday, February 2, 2007
"The Phoenix" Full-Body Hypertrophy Training - Final Workout
I weighed 166.4 pounds and Bruce weighed 182.0
Week 4, Day 4 of Weight Training
Incline Barbell Press: 3 X 6
I did 200 pounds (Personal Best) and Bruce did 275 (Personal Best)
Dips: 3 X 6 last set do burns (1/4 movements at the mid-range)
Dumbbell Flat Bench Press: 2 X 6
I did 80 pounds and Bruce did 90
Seated Military Press: 3 X 6
I did 60 pounds and Bruce did 70
Seated Dumbbell Laterals: 2 x 6
Bruce and I did 20 pounds - slowly with a squeeze at the top
Bent Over Dumbbell Laterals: 2 X 6
Bruce and I did 20 pounds - done slowly with a squeeze at the top
Decline Dumbbell Triceps Extensions: 3 X 6 with slow negatives
I did 35 pounds and Bruce did 30
Triceps Dip: 2 X 8 with static hold (5-seconds)
Sissy Squats: 2 X 12
Seated Leg Curls: 2 X 12
I did 150 pounds and Bruce did 180
Calf Press: 3 X 15 (feet straight, toes in, heels in)
Bruce and I did 300 pounds
Straight Arm Pull Down: 1 X 100
Bruce and I did 25 pounds
Machine Curls: 2 X 50
Bruce and I did 50 pounds
Well, we did it. And we ended the four-week Phoenix in style by upping every weight from last week except the calf press, where we stayed at 300 pounds. Bruce and I agree that both of us have shown good increases in strength over the four weeks. We even managed a personal best in the Incline Bench Press today. Bring on the Griffin.
<message edited by Old Navy on Friday, February 02, 2007 8:14 AM>
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, February 05, 2007 9:32 AM
( #55 )
February 5, 2007
The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts
The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.
After a great Super Bowl weekend, I weighed 165.0 and Bruce weighed 183 (pig).
Week One – Go to positive failure on all sets and rest 90-seconds between sets.
Day One – Chest, Delts & Triceps
Incline Dumbbell Press – 4 x 5-9 (We did 4 x 6 Incline Barbell Bench Press)
I did 210 pounds and Bruce did 235
Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6)
Bruce and I did 185 pounds
Dips – 3 x 12-15 (We did 3 x 15)
Lateral Raises – 4 x 5-9 (We did 4 x 6)
I did 25 pounds and Bruce did 15 (he has a little shoulder problem)
Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 seated bent over lateral raises)
Bruce and I did 25 pounds
Dumb Bell Press – 3 x 12-15 (We did 3 x 15 dumb bell press/flies)
I did 35 pounds and Bruce did 30
Close Grip Bench Press – 2 x 5-9 (We did 2 x 9)
Bruce and I did 100 pounds
Triceps Press Down – 2 x 5-9 (We did 2 x 9)
Bruce and I did 65 pounds
Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 Free Motion Overhead machine)
Bruce and I did 50 pounds
We ended the session with 50 slant board crunches and Bruce added a medium treadmill session. Day one was great. This is going to be an interesting and challenging program. Going to failure on each set makes one chose his weights carefully.
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RE: Training For My First Natural Pro Masters Contest at 64
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Tuesday, February 06, 2007 8:47 AM
( #56 )
Tuesday, February 6, 2007
The Griffin – High Intensity Power Training Plan
I weighed 165.0. Bruce over slept and didn't show up. He will do his workout later today.
Week One – Go to positive failure on all sets and rest 90-seconds between sets.
Day Two – Back and Biceps
Pull Ups – 4 x 5-9 I did 4 x 10, two sets of medium grip and two sets of hammer
Rows – 4 x 5-9 I did 4 x 8 at 120 pounds
Pull Downs – 4 x 5-9 I did 4 x 8 Free Motion cable pull downs at 140 pounds
Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds
Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds
Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds
Hammer Curls – 2 x 9-15 I did 2 x 15 at 25 pounds
I completed the workout in plenty of time, which is important as we will add drop sets to each exercise next week and that will take more time.
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RE: Training For My First Natural Pro Masters Contest at 64
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Wednesday, February 07, 2007 8:40 AM
( #57 )
February 7, 2007
The Griffin – High Intensity Power Training Plan
Week One, Day Three – Cardio
After two days of going to failure on every set, it was nice to relax and do cardio. Relax...ha...we did a HITT session with 20-second speed splits. Then we did several abs exercises and ended our workout with posing practice. Tomorrow we take on the Griffin with legs.
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RE: Training For My First Natural Pro Masters Contest at 64
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Thursday, February 08, 2007 10:28 AM
( #58 )
Thursday, February 8, 2007
I am holding at 165.0 and Bruce weighs 180.0 (coming down for his contest)
The Griffin – High Intensity Power Training
Week One – Go to positive failure on all sets and rest 90-seconds between sets.
Day Four – Legs
Leg Press – 2 x 15 and 1 x 50 I did 250/200 pounds and Bruce did 300/250.
Hack Squats - 2 x 15 and 1 x 30 Bruce and I did 300/250 pounds.
Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/100 pounds.
Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds.
Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 185 pounds.
Seated Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.
Standing Calf Press – 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.
Today's Griffin Leg Workout was awesome. We failed in a good way
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RE: Training For My First Natural Pro Masters Contest at 64
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Friday, February 09, 2007 8:58 AM
( #59 )
Friday, February 9, 2007
The Griffin - High Intensity Power Training
Week One - Day Five: Cardio
I weighed 166.0 and Bruce weighed 180
This was the second cardio day of the week and I decided to borrow a page from "The Phoenix" and bring back Combat Cardio Day. I love it.
Combat Cardio - 5 cycles of the following:
Jump Rope - Two Minutes (100-200 skips per cycle)
30 Mountain Climbers - High step holding 15 pound dumbbells
30 Squat Thrusts - Trying to "dunk the basketball"
30 Push Ups - A total of 150 with good form
30 Side Straddle Hops - Like Skiing Down Hill.
I then acted as a head judge and put Bruce through a grueling posing practice. His contest is April 7th.
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RE: Training For My First Natural Pro Masters Contest at 64
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Monday, February 12, 2007 8:46 AM
( #60 )
Monday, February 12, 2007
The Griffin – High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts
The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,” the griffin was thought to be an especially powerful and majestic creature.
I weighed 165.0 and my training partner,Bruce, weighed 179.6. His contest target weight is 170.0
Week Two – Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic.
Day One – Chest, Delts & Triceps
Incline Dumbbell Press – 4 x 5-9 (We did 4 x 6 + 1 x 5 Incline barbell bench press)
Bruce and I did 150 pounds
Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6 + 1 x 5)
I did 185 pounds and Bruce did 195
Dips – 3 x 12-15 (We did 3 x 15 + 1 x 5)
Lateral Raises – 4 x 5-9 (We did 4 x 6 + 1 x 5)
I did 25 pounds and Bruce did 15 (he has a little shoulder problem)
Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 + 1 x 5)
Bruce and I did 30 pounds
Dumb Bell Press – 3 x 12-15 (We did 3 x 15 + 1 x 5)
Bruce and I did 50 pounds
Close Grip Bench Press – 2 x 5-9 (We did 2 x 9 + 1 x 5)
Bruce and I did 110 pounds
Triceps Press Down – 2 x 5-9 (We did 2 x 9 + 1 x 5)
Bruce and I did 65 pounds
Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 + 1 x 5) Free Motion Overhead machine
Bruce and I did 50 pounds
We didn't think adding a 5-rep set after the last set of each exercise to failure would be a big deal. It was a big deal. And, to think, next week, we get to do two 5-rep sets after the final set of each exercise.
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