RE: Fourth Year Student: My Senior Year
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RE: Fourth Year Student: My Senior Year - 1/15/2008 9:13:06 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
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Tuesday, January 15, 2008 - Training for the 2008 FAME World Championships
Weight: 166.0 (after a re-feed day)
Sully’s Mass Maker Workout – Phase III – Three Weeks
Day Two - Legs
A1. Full Squat - 3 sets of 8/6/20
1 x 8 - 255 pounds
1 x 6 - 275 pounds
1 x 20 - 225 pounds
Each set combined with:
A2. Leg Extensions - 3 sets of 12-15
1 x 12 - 160 pounds
1 x 12 - 175 pounds
1 x 12 - 190 pounds
B1. Stiff Leg Dead Lifts - 3 sets of 8-10
1 x 8 - 155 pounds1 x 8 - 175 pounds1 x 8 - 185 pounds Each set combined with:
B2. Leg Curls - 3 sets of 12-15
1 x 12 - 125 pounds1 x 12 - 130 pounds1 x 12 - 135 pounds
C1. Seated Calf Extensions - 3 sets 15-20
3 x 25 - 165 pounds, toes straight, toes out, toes in
Each set combined with:
C2. Standing Calf Raises - 3 sets 15-20
3 x 25 - Body weight, toes straight, toes out, toes in
15 minutes of cool-down tread mill.
My training partner and I were Toast after this 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: Fourth Year Student: My Senior Year - 1/16/2008 8:05:13 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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Wednesday, January 16, 2008 - Training for the 2008 FAME World Championships.
Weight: 166.2
Sully’s Mass Maker Workout – Phase III – Three Weeks
For this phase we work a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.
Day Three - Chest/Delts High Density Loading
A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
1 x 8 - 155 pounds
1 x 8 - 165 pounds
1 x 8 - 175 pounds
1 x 8 - 185 pounds
A2. Dips - 4 sets of 6-8
4 x 8 - body weight
A3. Dumb Bell Flies - 4 sets of 15-20
2 x 15 - 30 pound dumb bells
2 x 15 - 35 pound dumb bells
(We did three sets, A1, A2, A3, without rest, then rested 90- seconds)
B1. Seated Smith Press - 3 sets of 8-10
1 x 8 - 115 pounds
1 x 8 - 125 pounds
1 x 8 - 135 pounds
B2. Front Raise with Bar Bells - 3 sets of 8-10
1 x 8 - 45 pound bar bell
1 x 8 - 55 pound bar bell
1 x 8 - 65 pound bar bell
B3. Seated Lateral Raise - 3 sets of 15-20
2 x 15 - 20 pound dumb bells
1 x 15 - 25 pound dumb bells
(We did three B1, B2, B3 sets without rest, then rest 90- seconds)
Plus 20-minutes of low impact tread mill work
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 1/18/2008 8:12:48 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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Friday, January 18, 2008 - Training for the 2008 FAME World Championships.
Weight: 167.4
Because my training partner and I took a day off from weight training this week, we will do Day Five of Week One of Phase III on Sunday afternoon. We are taking Saturday off because it's expected to snow here tomorrow morning. Birmingham, Alabama doesn't get snow that often and most motorists don't have a clue how to drive in those conditions, so we are staying off the road. I lived in Chicago, Connecticut, New York City and Northern Virginia and know how to handle bad weather. My partner is from Pennsylvania and he knows too. It's the locals we worry about.
Sully’s Mass Maker Workout – Phase III – Three Weeks
For this next phase we do a chest/delts specialization program so the volume is lower for every other body part.
Day Four - Chest/Delts High Volume
A. Decline Bench Press - 4 sets of 4-6
1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 195 pounds
1 x 6 - 205 pounds (my partner did 1 RM of 275)
B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds)
1 x 8 - 60 pound dumb bells
1 x 8 - 65 pound dumb bells
1 x 8 - 70 pound dumb bells
1 x 8 - 80 pound dumb bells
B2. Push ups - 4 sets of as many as possible
4 x 15 - this was a tough superset
C. Cable Crossover - 4 sets of 6-8 with 2 weight drops for as many as possible
2 x 8 - 20 pounds
2 x 10 - 15 pounds drop set
2 x 10 - 10 pounds drop set
We only completed two sets because of time
D. Chest stretch
2 x 30 pound dumb bells
E. Seated Press on Hammer Machine or Dumb Bell Press - 4 sets of 4-6
We skipped this one because we did seated shoulder press yesterday
F1. Alternate Dumb Bell Front Raise - 4 sets of 8-10
4 x 10 - 20 pound dumb bells
F2. Standing Lateral Raises - 4 sets of 8-10
4 x 10 - 20 pound dumb bells
We did these 4 sets as one set, front raises to laterals, front raises to laterals. Fun.
G. One Arm Cable Lateral Raises - 4 sets of 8-10 with 2 drops each set
2 x 10 - 15 pounds
2 x 10 - 10 pounds drop set
2 x 10 - 5 pounds drop set
We ran out of time and could only complete two sets
H. Shoulder stretch
I. 15 minutes of low impact tread mill.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 1/20/2008 3:26:51 PM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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Sunday, January 20, 2008 - Training for the 2008 FAME World Championships.
Weight: 166.4
My training partner and I completed week one of Phase III. This is a difficult, but fun training regimen.
Sully’s Mass Maker Workout – Phase III – Three Weeks
For this next phase we will start with a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.
Day Five – Back, Shoulders and Biceps
A. Bent Over Bar Bell Rows - 3 sets of 8-10
1 x 8 - 95 pounds
1 x 8 - 125 pounds
1 x 8 - 145 pounds
We paused at the top of each rep and squeezed.
B. Unassisted Chins - 3 sets of 8-10
1 x 10 - wide grip
1 x 10 - hammer grip
1 x 10 - medium grip
C. Dumb Bell Shrugs - 3 sets of 10-15
3 x 30 - 50 pound dumb bells
Each set, we did 10 front shrugs, 10 side shrugs and 10 rear shrugs, with a hold-squeeze in each rep.
D. Decline Bar Bell Skull Crushers - 4 sets of 8-10
2 x 10 - 60 pounds
2 x 10 - 70 pounds
E. Dumb Bell Curls - 4 sets of 8-10
1 x 8 - 30 pound dumb bells
1 x 8 - 40 pound dumb bells
1 x 8 - 45 pound dumb bells
1 x 8 - 50 pound dumb bells (PR)
My training partner did preacher curls and had a PR at 125 pounds. Whew!
F. 20- minutes of low impact tread mill.
A great first week of this Phase.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 1/22/2008 9:47:59 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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Tuesday, January 22, 2008 - Training for the 2008 FAME World Pro Championships
Weight: 164.0
Sully’s Mass Maker Workout – Phase III – Three Weeks
Week Two - Day Two - Legs
A1. Full Squat - 3 sets of 8/6/20
1 x 8 - 255 pounds
1 x 6 - 275 pounds
1 x 20 - 225 pounds
Each set combined with:
A2. Single Leg Press
3 x 10 - 50 pounds (10 x each leg)
We added Single Leg Press to this workout. Coming off a Squat, then doing 20 full Single Leg Presses, and then doing Extensions without a break took our breath away. Wow. Great stuff.
A3. Leg Extensions - 3 sets of 12-15
1 x 12 - 165 pounds
1 x 12 - 175 pounds
1 x 12 - 200 pounds (PR)
We did A1, A2 and A3 with no rest between sets and rested two minutes between the combination sets.
B1. Stiff Leg Dead Lifts - 3 sets of 8-10
1 x 8 - 155 pounds
1 x 8 - 175 pounds
1 x 8 - 185 pounds
Each set combined with:
B2. Leg Curls - 3 sets of 12-15
1 x 12 - 125 pounds
1 x 12 - 130 pounds
1 x 12 - 135 pounds
C1. Donkey Press Seated Calf Raises - 3 sets 15-20
3 x 25 - 250 pounds, toes straight, toes out, toes in
Each set combined with:
C2. Standing Calf Raises - 3 sets 15-20
3 x 25 - Body weight, toes straight, toes out, toes in
15 minutes of cool-down tread mill.
My training partner and I enjoyed this intense 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: Fourth Year Student: My Senior Year - 1/23/2008 9:23:12 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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Wednesday, January 23, 2008 - Training for the 2008 FAME World Pro Championships.
Weight: 164.2
Sully’s Mass Maker Workout – Phase III – Three Weeks
For this phase we work a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.
Week Two, Day Three - Chest/Delts High Density Loading
A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
1 x 8 - 165 pounds + 10 from last week
1 x 8 - 175 pounds + 10 from last week
1 x 8 - 185 pounds + 10 from last week
1 x 8 - 205 pounds + 20 from last week. My partner had a PR of 225 pounds
A2. Dips - 4 sets of 6-8
4 x 8 - body weight
A3. Dumb Bell Flies - 4 sets of 15-20
2 x 15 - 35 pound dumb bells + 5 pounds from last week
1 x 15 - 40 pound dumb bells + 5 pounds from last week
1 x 15 - 45 pound dumb bells + 10 pounds from last week
(We did three sets, A1, A2, A3, without rest, then rested 90- seconds)
B1. Seated Smith Press - 3 sets of 8-10
1 x 8 - 120 pounds + 5 pounds from last week
1 x 8 - 135 pounds + 5 pounds from last week
1 x 8 - 145 pounds + 5 pounds from last week
B2. Front Raise with Bar Bells - 3 sets of 8-10
1 x 8 - 50 pound bar bell + 5 pounds from last week
1 x 8 - 60 pound bar bell + 5 pounds from last week
1 x 8 - 65 pound bar bell
B3. Seated Lateral Raise - 3 sets of 15-20
3 x 15 - 25 pound dumb bells + 5 pounds from last week
(We did three B1, B2, B3 sets without rest, then rest 90- seconds)
Plus 20-minutes of low impact tread mill work.
This plan builds from week to week. Sweet.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 1/25/2008 8:04:24 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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Friday, January 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 166.4
Sully’s Mass Maker Workout – Phase III – Three Weeks
This Phase is a specialization program so the volume is lower for every other body part.
Week Two, Day Five – Back, Shoulders and Biceps
A. Bent Over Dumb Bell Rows - 3 sets of 8-10
1 x 8 - 50 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 70 pound dumb bells
We paused at the top of each row and squeezed.
B. Unassisted Chins - 3 sets of 8-10
1 x 10 - wide grip
1 x 10 - hammer grip
1 x 10 - medium grip
C. Dumb Bell Shrugs - 3 sets of 10-15
3 x 40 - 50 pound dumb bells
Each set, we did 10 front shrugs, 10 side shrugs, 10 rear shrugs and 10 side shrugs, with a hold-squeeze in each rep.
D. Decline Dumb Bell Extensions - 4 sets of 8-10
2 x 10 - 25 pound dumb bells
2 x 10 - 30 pound dumb bells
E. Dumb Bell Curls - 4 sets of 8-10
1 x 8 - 30 pound dumb bells
1 x 8 - 40 pound dumb bells
1 x 8 - 45 pound dumb bells
1 x 8 - 50 pound dumb bells
1 x 25 Slant board crunches and 1 x 25 Hyperextensions (stretch)
F. 20- minutes of low impact tread mill.
A great second week of this Phase.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 1/29/2008 8:39:44 AM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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Tuesday, January 29, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 165.0
Hungarian Oak Leg Blast
Since this is Legs day, my training partner and I decided to practice a new Legs routine we will begin on Monday and do twice a week for eight weeks.
It's a very simple plan:
• One set of squats
• Two sets of leg extensions
• Three sets of leg curls
That's it!
But the efficacy isn't to be found in the amount of sets or the exercise selection; rather it is in the way each exercise is being being performed.
Exercise 1) Full back squat:
For this first movement perform two warm-up sets of 6-8 squats with a bar bell that equals 30% of your maximum squat. You will use this same weight for eight weeks. After warm up sets, you can begin this workout from hell.
Week 1
Session 1.1: (Monday) 1 x 2 minutes Session 1.2: (Thursday) 1 x 2:20
Week 2
Session 2.1: (Monday) 1 x 2:40 Session 2.2: (Thursday) 1 x 3 minutes
Week 3
Session 3.1: (Monday) 1 x 3:20 Session 3.2: (Thursday) 1 x 3:40
Week 4
Session 4.1: (Monday) 1 x 4 minutes Session 4.2: (Thursday) 1 x 4:20
Week 5
Session 5.1: (Monday) 1 x 4:40 Session 5.2: (Thursday) 1 x 5 minutes
Week 6
Session 6.1: (Monday) 1 x 5:30 Session 6.2: (Thursday) 1 x 6 minutes
Week 7
Session 7.1: (Monday) 1 x 6:30 Session 7.2: (Thursday) 1 x 7 minutes
Week 8
Session 8.1: (Monday) 1 x 7:30 Session 8.2: (Thursday) 1 x 8 minutes
Use the same weight bar bell for the duration of the whole cycle. That weight represents 30% of your full back-squat maximum. The reps are kept smooth and controlled but the lifting portion is performed explosively, at least as fast as your fatigue level allows.
Exercise 2) Leg extensions:
Perform 2 sets of 30 reps; 10 reps with the legs turned inward, 10 reps with the legs straight and 10 reps with the legs turned outward. Each rep is ''squeezed'' at the peak contraction point and held for a second or two.
2 sets x 30 reps
Exercise 3) Leg curls (lying):
Three sets are performed in extended fashion. Do 6-8 reps with the maximal weight possible for that number of reps (at that point, just being able to flex at the knee is impressive since the quads are so pumped!). Then pause for 10-12 seconds and then continue to failure.
3 x 6-8 (with a 10-12 second pause, and then continuing to failure)
That's it!
At it's longest (week 8), this workout lasts around 20 minutes, the bulk of the time being spent puking and tumbling toward the different workstations!
My training partner did a practice round. I used a 70 pound bar bell and he used an 80. After this session, we were wide-eyed and wobbly. What Fun!
Plus, we did:
1 x 25 calve extensions - 150 pounds - feet parallel
1 x 25 calve extensions - 150 pounds - feet pointed out
1 x 25 calve extensions - 150 pounds - feet pointed in
3 x 25 standing calve raises - body weight
2 x 25 hanging leg raises
20 minutes of moderate speed, zero elevation tread mill.
A great 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: Fourth Year Student: My Senior Year - 1/30/2008 2:39:00 PM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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Wednesday, January 30, 2008 - Training for the 2008 FAME World Pro Championships.
Weight: 165.2
Sully’s Mass Maker Workout – Phase III – Three Weeks
For this phase we work a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.
Week Three, Day Three - Chest/Delts High Density Loading
A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
1 x 8 - 175 pounds + 10 from last week
1 x 8 - 185 pounds + 10 from last week
1 x 8 - 195 pounds + 10 from last week
1 x 4 - 225 pounds + 20 from last week. PR Whooot!
A2. Dips - 4 sets of 6-8
4 x 10 - body weight
A3. Dumb Bell Flies - 4 sets of 15-20
2 x 15 - 35 pound dumb bells
1 x 15 - 40 pound dumb bells
1 x 15 - 45 pound dumb bells
(We did three sets, A1, A2, A3, without rest, then rested 90- seconds)
B1. Seated Smith Press - 3 sets of 8-10
1 x 8 - 120 pounds
1 x 8 - 135 pounds
1 x 8 - 145 pounds
B2. Front Raise with Bar Bells - 3 sets of 8-10
1 x 8 - 50 pound bar bell
1 x 8 - 60 pound bar bell
1 x 8 - 65 pound bar bell
B3. Seated Lateral Raise - 3 sets of 15-20
3 x 15 - 25 pound dumb bells
(We did three B1, B2, B3 sets without rest, then rest 90- seconds)
Plus 20-minutes of low impact tread mill work.
Our legs were a little sore from yesterday's practice session for the eight-week legs program we are starting on Monday.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 2/2/2008 2:04:03 PM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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Friday, February 1 and Saturday, February 2, 2008 - Training for the 2008 FAME World Championships and Pro Showdown
After 30 years working in the communications industry, I retired on Friday and took the day off from training and everything else. I enjoyed my one day of retirement. Today, I began a new career in the fitness industry by working with my training partner/client in the gym. I become a full-time personal trainer for the Birmingham, Alabama YMCA on Monday.
Today we completed Phase III of Sully's great Mass Maker Workout plan and will begin Phase IV on Monday.
We decided to do something different for the last day of this phase. Instead of following the plan as written, we did one set of every exercise on Thursday and Friday's plan and used the heaviest weight we had achieved on each exercise during this phase.
I won't go through the whole workout, but we did manage 225 pound decline bench presses, 70 pound flat dumb bell bench presses, 25 push ups, 10 pull ups, 50 pound dumb bell bent over rows, 50 pound dumb bell shrugs and 70 pound bar bell skull crushers. All in all, it was a fun 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: Fourth Year Student: My Senior Year - 2/3/2008 12:25:29 PM
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Old Navy
Posts: 2867
Joined: 1/7/2005
Status: offline
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Sunday, February 3, 2008 - Training for the FAME World Championships and Pro Showdown
Here is the next phase of our training regimen. We will also incorporate the Hungarian Oak Leg Blast into our workouts.
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Day One – Back Thickness
A. Dead lifts 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)
B. One arm Dumb Bell rows 4 sets of 6-8 reps
C. T-bar rows 4 sets of 4-6 reps
D. Seated cable rows 4 sets of 12-15 reps
Day Two – Legs and Delts
A1. Leg press 3 sets of 10-12 with three drop sets for a total of 25-30 reps a set
A2. Close stance squats 3 sets of 12-15
B1. Lunges 3 sets of 8-10
B2. Leg curls 3 sets of 12-15 with 2 drop sets for a total of 25-30 reps a set
C. Seated calf raise 3 sets 15-20
D1. Dumb Bell shoulder press 3 sets of 8-10 reps
D2. Seated lateral raise 3 sets of 10-12 reps with 2 drop sets for a total of 25-30 reps a set
Day Three – Back Width
A. Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
B. Pull down wide to rear 4 sets of 8-10 reps
C. Straight arm pull downs 4 sets of 10-12 reps
D. Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)
Day Four – Back, Traps, Lower Back and Rear Delts
A. Bar Bell shrugs 6 sets of 4-6 reps
B. Seated Dumb Bell shrugs 4 sets of 6-8 reps
C. Weighted hyperextensions 4 sets of 8-10 reps
D. Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
E. Bent over lateral raise 4 sets of 12-15 reps
Day Five – Chest and Arms
A1. Dumb Bell bench press 3 sets of 8-10
A2. Cable crossover 3 sets of 12-15 reps + 2 drops
B1. Bar Bell curls 3 sets of 10-12 reps
B2. Machine preacher curls 3 sets of 12-15 reps + 2 drops
C1. Close grip Bench Press 3 sets of 10-12
C2. V bar tri press downs 3 sets of 12-15 + 2 drops
Rest between all sets is 90 seconds unless specified.
_____________________________
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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