RE: Training For My First Natural Pro Masters Contest at 64
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RE: Training For My First Natural Pro Masters Contest a... - 2/12/2007 8:47:18 AM
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Old Navy
Posts: 1905
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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RE: Training For My First Natural Pro Masters Contest a... - 2/13/2007 8:12:28 AM
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Old Navy
Posts: 1905
Joined: 1/7/2005
Status: offline
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Tuesday, February 13, 2007
The Griffin – High Intensity Power Training Plan
I weighed 165.0. Bruce weighed 179.4
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 Two – Back and Biceps
Pull Ups – 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 5 reps on the last set
Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set
Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set
Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 5 Reps on the last set
Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 5 Reps on the last set
Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 5 Reps on the last set
Hammer Curls – 2 x 9-15 We did 2 x 15 at 25 pounds, + 5 Reps on the last set
After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through two full rounds of symmetry and mandatory poses
_____________________________
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... - 2/15/2007 9:58:15 AM
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Old Navy
Posts: 1905
Joined: 1/7/2005
Status: offline
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Thursday, February 15, 2007
The Griffin – High Intensity Power Training Plan
I weighed 165.8 and my training partner,Bruce, weighed 178.0. 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 Four – Legs
Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 5 Reps.
Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 5 Reps.
Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds, + 5 Reps
Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 5 Reps.
Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 5 Reps.
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. Bruce added 30 minutes of tread mill. I didn't.
_____________________________
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... - 2/19/2007 8:54:51 AM
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Old Navy
Posts: 1905
Joined: 1/7/2005
Status: offline
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Monday, February 19, 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.
Weight training is two-days on, one-day off, one-day on, one-day off – repeat.
On off days, do cardio.
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.
Day One – Chest, Delts & Triceps
Incline Barbell Bench Press – 4 x 5-9 (We did 4 x 6 + 2 x 5 )
Bruce and I did 150 pounds
Wide Grip Bench Press – 3 x 5-9 (We did 3 x 6 + 2 x 5)
I did 185 pounds and Bruce did 195
Dips – 3 x 12-15 (We did 3 x 15 + 2 x 5)
Lateral Raises – 4 x 5-9 (We did 4 x 6 + 2 x 5)
I did 25 pounds and Bruce did 20 (he has a little shoulder problem)
Bent Over Lateral Raises – 3 x 5-9 (We did 3 x 6 + 2 x 5)
Bruce and I did 30 pounds
Dumb Bell Press – 3 x 12-15 (We did 3 x 15 + 2 x 5)
Bruce and I did 50 pounds
Close Grip Bench Press – 2 x 5-9 (We did 2 x 9 + 2 x 5)
Bruce and I did 110 pounds
Triceps Press Down – 2 x 5-9 (We did 2 x 9 + 2 x 5)
Bruce and I did 65 pounds
Seated Triceps Extensions – 2 x 10-15 (We did 2 x 15 + 2 x 5) Free Motion Overhead machine
Bruce and I did 50 pounds
We thought adding a 5-rep set after the last set of each exercise to failure last week was tough. Adding a second 5-rep set with little rest between sets is insane. Yuh Gotta Love It!
_____________________________
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... - 2/20/2007 7:29:04 AM
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Old Navy
Posts: 1905
Joined: 1/7/2005
Status: offline
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Tuesday, February 20, 2007 (Marti Grau - Fat Tuesday)
The Griffin – High Intensity Power Training Plan
I weighed 166.4. Bruce weighed 177.4
Week Three – 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, then, rest 10 seconds and add a second 5-rep set.
Day Two – Back and Biceps
Pull Ups – 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 2 x 5 reps on the last set
Seated Rows – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set
Pull Downs – 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set
Rack Dead Lifts – 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 2 x 5 Reps on the last set
Barbell Curls – 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 2 x 5 Reps on the last set
Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 2 x 5 Reps on the last set
Hammer Curls – 2 x 9-15 We did 2 x 15 at 25 pounds, + 2 x 5 Reps on the last set
After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through one full round of symmetry and mandatory poses
_____________________________
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... - 2/22/2007 7:43:16 AM
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Old Navy
Posts: 1905
Joined: 1/7/2005
Status: offline
|
Thursday, February 22, 2007
The Griffin – High Intensity Power Training Plan
I weighed 167.0 and my training partner,Bruce, weighed 176.0. His contest target weight is 170.0
Week Three – 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, then rest 10 seconds and add a second 5-rep set.
Day Four – Legs
Free Rack Squats – 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 2 x 5 Reps.
Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 2 x 5 Reps.
Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds, + 2 x 5 Reps
Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 2 x 5 Reps.
Stiff Leg Dead Lift – 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 2 x 5 Reps.
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.
After the weight training, we worked on Bruce's individual 90-seconds posing routine.
_____________________________
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... - 2/27/2007 11:58:39 AM
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stalloneIs#1toMe
Posts: 1014
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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hey glad to see your workin hard hey man ya never replied to my emails just to tell ya im not taken nothin i promise the only things ive put in me was whey and creatine dont know if ya got the email over that stuff (not steroids) 
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 3/1/2007 10:42:55 AM
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stalloneIs#1toMe
Posts: 1014
Joined: 6/6/2006
From: Grove city , Ohio
Status: offline
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oh well it was a while back i kinda for got about the Email contents but i think i asked ya about lukic but its cool i started a new journal and ive gotta start cutting because of my knee from squating
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 3/1/2007 1:17:34 PM
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grantoiz
Posts: 867
Joined: 6/17/2006
From: cheshire, england
Status: offline
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nice work, O.N. Here in the uk there was a programme on tv about body building for the over 60s, and it basically followed these guys from america, and the uk competeing both natural, and un natural, anyway you probably no the americain in it he was simaular age to you maybe a bit older, and hes like mr natural universe for his age, and in my opinion you woulda blown the guy away. im not sure how these guys were judged, but imo he looked prity bad. however i have to say the unnatural guy from the uk who was 62 looked freakin amazing, but he was like 215 pounds i think.
anyway nice journal what are the training partners mesures? is he natural?
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height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to stalloneIs#1toMe)
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