RE: Fourth Year Student: My Senior Year
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RE: Fourth Year Student: My Senior Year - 3/3/2008 7:25:46 AM
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Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
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Monday, March 3, 2008 - 15 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 159.0
Sully's Mass Maker Workout - Phase V, Week Two, Day One.
We altered the plan by incorporating day eight of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 185 reps - 70 pounds (4:40 without rest) On Thursday, we go for 5:00 without rest.
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 305 pounds (maxed out the weight)
Abduction
3 x 10 - 275 pounds
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.
The Hungarian Oak Legs Blast is killing us.
< Message edited by Old Navy -- 3/3/2008 7:30:22 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: Fourth Year Student: My Senior Year - 3/5/2008 6:53:29 AM
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DA
Posts: 1847
Joined: 8/11/2005
Status: offline
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The best I've ever seen you look.
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 3/6/2008 8:52:37 AM
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Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
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Thursday, March 6, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 157.4
Sully's Mass Maker Workout - Phase V, Week Two, Day Four.
We altered the plan by incorporating day nine of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 225 reps - 70 pounds (5:00 without rest). This is insane.
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions on the Donkey Press Machine 3 x 25
3 x 25 - 200 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 305 pounds (maxed out the weight)
Abduction
3 x 10 - 275 pounds
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.
The Hungarian Oak Legs Blast is awesome.
_____________________________
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 - 3/10/2008 12:35:43 PM
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Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
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Monday, March 10, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 156.0
Sully's Mass Maker Workout - Phase V, Week Three, Day One.
We altered the plan by incorporating day ten of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 230 reps - 70 pounds (5:20 without rest) On Thursday, we go for 5:40 without rest. This is catching up with me. I was only able to add 5 squats with the extra 20 seconds. Whew.
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25
3 x 25 - 160 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 305 pounds (maxed out the weight)
Abduction
3 x 10 - 295 pounds
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.
The Hungarian Oak Legs Blast is growing some quads muscle for sure.
_____________________________
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 - 3/13/2008 11:15:46 AM
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Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
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Thursday, March 13, 2008 - 12 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 157.0 (After a re-feed day)
Sully's Mass Maker Workout - Phase V, Week Three, Day Four.
We altered the plan by incorporating day 11 of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 282 reps - 70 pounds (5:40 without rest) On Monday, we go for 6:00 without rest. Funny, like hitting a wall, I found a new burst of energy after the 4:00 minute mark.
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Donkey Press Calf Extensions 3 x 25
3 x 25 - 200 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 305 pounds (maxed out the weight)
Abduction
3 x 10 - 295 pounds
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.
The Hungarian Oak Legs Blast is 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 - 3/14/2008 6:52:49 PM
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Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
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Friday, March 14, 2008 - Training for the 2008 FAME World Championships, Grand Master Pro Class, Toronto, June 14
Weight: 155.2 - Firming up nicely
Grrrrrrrr...New Old Navy Rule: Don't workout where you work.
My training partner and I work out at a Gold's Gym five-days-a-week. After our sessions, I drive for about 10 minutes to the Birmingham YMCA where I work full-time as a Personal Trainer. Today, my partner had an early-morning business meeting so I decided to train solo at my Y. Bad choice. During my workout three of my clients asked me for help and two personal trainer buds wanted to talk. And the Director asked me if I would conduct a new member orientation 30 minutes later. I said, of course I would.
I managed the following training in an hour:
Arnold's 3 sets
1 x 8 - 30 pounds
1 x 8 - 35 pounds
1 x 8 - 40 pounds
Seated Machine Rows 3 sets
1 x 8 140 pounds
1 x 8 150 pounds
1 x 8 160 pounds
Unassisted Pull Ups 3 sets
1 x 8 wide grip
1 x 8 hammer grip
1 x 8 biceps grip
Dumb Bell Curls 3 sets
1 x 8 25 pounds
1 x 8 30 pounds
1 x 8 35 pounds
Tread Mill - 20 minutes early and 30 minutes in the afternoon.
I guess it wasn't too bad, but I was not focused like I usually 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: Fourth Year Student: My Senior Year - 3/17/2008 8:02:21 AM
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Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
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Monday, March 17, 2008 - 13 Weeks until the 2008 FAME Grand Master Pro World Championships, June 14th, Toronto.
Here is my Contest Schedule for the first half of 2008:
March 29th, NGA 1st Annual Natural Muscle and Figure Classic, Atlanta, Georgia - Contest Judge
April 19th, OCB Spirit of America, Cape Cod, Massachusetts - Contest Judge
May 24th, NGA Magic City Bodybuilding and Figure Championships, Birmingham, Alabama - Contest Judge
June 7th, NGA Carolina Night of Champions, Greensboro, North Carolina - Guest Poser and Contest Judge
June 14th, FAME World Championships, Toronto, Canada, Grand Master Pro Competitor
June 28th, NPA Nationals and Masters Universe, Ft. Lee, Virginia, Competitor
Training:
Weight: 157.0
Sully's Mass Maker Workout - Phase V, Week Three, Day One
We altered the plan by incorporating day 12 of the Hungarian Oak Leg Blast in our session. We will stay on Phase V until we complete the Oak Leg Blast in a couple of weeks.
Hungarian Oak Leg Blast
Squats - I upped my squat weight 10 pounds to 80 and my training partner upped his from 80 to 100 pounds.
1 x 225 reps - 80 pounds (6:00 without rest) On Thursday, we go for 6:20 without rest. We are fast approaching the end of this workout when we do eight minutes of squats without rest.
Extensions
2 x 30 - 80 pounds
Hamstring Curls
3 x 10 - 80 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25
3 x 25 - 160 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 250 pounds
Abduction
3 x 10 - 250 pounds
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work. I'll do another 30 minutes in the afternoon for my contest prep.
_____________________________
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 - 3/18/2008 9:57:56 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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I love it, our routines have become very similar in nature. At first I didn't understand your training but now I do. FYI id really like to see you bulk to 180lbs but at your age and being all natural that could be hard to pull off. What does your diet look like?
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Old Navy)
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RE: Fourth Year Student: My Senior Year - 3/20/2008 4:56:16 PM
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Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
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Thursday, March 20, 2008 - 13 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 154.8
Sully's Mass Maker Workout - Phase V, Week Three, Day Four.
We altered the plan by incorporating day 13 of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 270 reps - 80 pounds (6:40 without rest) On Monday, we go for 7:00 without rest.
Extensions
2 x 30 - 80 pounds
Hamstring Curls
3 x 10 - 80 pounds, then, each set to failure (3 x 30)
Donkey Press Calf Extensions 3 x 25
3 x 25 - 200 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 250
Abduction
3 x 10 - 250
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.
Closing in on the final 8:00 of Squats for the Oak Leg Blast. Excellent program. Thank you Tom Platz
_____________________________
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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