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RE: Training For My First Natural Pro Masters Contest a... - 1/15/2007 8:56:32 AM
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Old Navy
Posts: 2867
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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 -- 1/22/2007 1:06:51 PM >
_____________________________
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: Training For My First Natural Pro Masters Contest a... - 1/16/2007 7:44:58 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
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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.
_____________________________
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: Training For My First Natural Pro Masters Contest a... - 1/19/2007 8:18:05 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
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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 -- 1/19/2007 8:19:30 AM >
_____________________________
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: Training For My First Natural Pro Masters Contest a... - 1/22/2007 8:17:44 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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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.
_____________________________
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: Training For My First Natural Pro Masters Contest a... - 1/25/2007 12:24:10 PM
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Old Navy
Posts: 2867
Joined: 1/7/2005
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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.
_____________________________
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: Training For My First Natural Pro Masters Contest a... - 1/26/2007 2:50:59 PM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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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 -- 1/28/2007 3:49:47 PM >
_____________________________
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: Training For My First Natural Pro Masters Contest a... - 1/29/2007 8:19:29 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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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.
_____________________________
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: Training For My First Natural Pro Masters Contest a... - 1/31/2007 7:52:10 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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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.
_____________________________
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: Training For My First Natural Pro Masters Contest a... - 2/1/2007 8:52:29 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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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!
_____________________________
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: Training For My First Natural Pro Masters Contest a... - 2/2/2007 8:13:11 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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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 -- 2/2/2007 8:14:36 AM >
_____________________________
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: Training For My First Natural Pro Masters Contest a... - 2/5/2007 9:32:27 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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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.
_____________________________
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: Training For My First Natural Pro Masters Contest a... - 2/12/2007 8:46:34 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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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.
_____________________________
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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