Change Page:
< 12345678910.. > | Showing page 4 of 13, messages 46 to 60 of 185
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Monday, January 08, 2007 8:23 AM
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.
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Tuesday, January 09, 2007 7:46 AM
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.
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Wednesday, January 10, 2007 9:02 AM
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.
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Thursday, January 11, 2007 8:19 AM
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.
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Friday, January 12, 2007 11:42 AM
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.
|
|
triggamayn09
-
Total Posts
:
754
-
Reward points
:
10
- Joined: 8/15/2006
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Friday, January 12, 2007 11:58 AM
dude your a major inspiration to everyone IMO
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Friday, January 12, 2007 12:14 PM
ORIGINAL: triggamayn09
dude your a major inspiration to everyone IMO
Thanks, Shay. I appreciate the props.
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Monday, January 15, 2007 8:57 AM
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.
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.
|
|
triggamayn09
-
Total Posts
:
754
-
Reward points
:
10
- Joined: 8/15/2006
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Monday, January 15, 2007 9:17 AM
whoa dude how u know my name
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Monday, January 15, 2007 9:26 AM
Shay:
I checked your profile. I like to personalize my responses whenever possible.
My name is Scott.
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Tuesday, January 16, 2007 7:45 AM
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.
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Wednesday, January 17, 2007 2:50 PM
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.
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Thursday, January 18, 2007 11:34 AM
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.
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Friday, January 19, 2007 8:26 AM
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
|
|
Old Navy
-
Total Posts
:
1914
-
Reward points
:
10
- Joined: 1/7/2005
-
Status: offline
|
RE: Training For My First Natural Pro Masters Contest at 64
-
Monday, January 22, 2007 8:16 AM
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.
|
|