RE: USP Labs Lean Mass Gain Workout
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RE: USP Labs Lean Mass Gain Workout - 1/8/2008 8:24:51 AM
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Old Navy
Posts: 2875
Joined: 1/7/2005
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Tuesday, January 8, 2008 - Training for the 2008 FAME World Championships
Weight: 166.8
My training partner and I were "toast" before we hit the gym floor this morning. He is training for his test for the next level of Blue Belt in Karate and his sensi put the class through a rigorous session last night. I was "toast" because I stayed up to watch LSU handle OSU in the "Game."
I got about five hours of sleep, not nearly enough for what we were about to do.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week Three
Day Two - Legs Day!
Squats - 4 Sets
1 x 6 - 255 pounds
1 x 6 - 275 pounds
1 x 6 - 300 pounds
1 x 20 - 255 pounds
Leg press - 2 Sets
1 x 8 - 270 pounds
1 x 8 - 320 pounds
Hack Squat - 2 Sets
1 x 15 - 270 pounds
1 x 15 - 320 pounds
Leg Extensions - 1 Set followed by two drops sets of maximum reps
1 x 15 - 175 pounds
1 x 12 - 160 pounds - drop set
1 x 10 - 145 pounds - drop set
Quad stretch
Stiff Leg Dead Lift - 2 Sets
2 x 8 - Holding 50 pound dumb bells
Leg Curl - 2 Sets with 1/4 reps at the end of each set
2 x 8 - 125 pounds with 15 1/4 reps
Ham String Stretch
Seated Donkey Press Calf Raises - 3 Sets
3 x 25 - 250 pounds
Standing Calf Raises - 3 Sets
3 x 25 - Body Weight
15 Minutes of moderate speed, zero elevation tread mill.
As I said, we were "toast."
Nevertheless, an excellent workout. The SEC Rocks!
_____________________________
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: USP Labs Lean Mass Gain Workout - 1/9/2008 7:42:49 AM
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Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
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Wednesday, January 9, 2008 - Training for the 2008 FAME World Championships
Weight: 166.6 pounds
My training partner and I felt strong today, in spite of a tough legs workout yesterday.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week Three
Day Three - Upper Body High Volume
Close Grip Lat Pull Down 4 Sets
1 x 10 - 140 pounds
1 x 10 - 150 pounds
1 x 10 - 160 pounds
1 x 10 - 165 pounds
Combined with:
Pull Ups 4 Sets
4 x 10 - body weight
Cable Rows 3 sets + Max + Max
3 x 10 - 140 pounds
3 x 15 - 120 pounds drop set
3 x 15 - 70 pounds drop set
Back stretch
Machine Preacher Curls 5 Sets
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 125 pounds
1 x 6 - 140 pounds
1 x 6 - 140 pounds
Dumb Bell Curls 5 Sets
4 x 8 - 30 pound dumb bells (singles, doubles, scissors)
1 x 21's - 20 pound dumb bells
Standing Machine Shrugs 3 Sets
2 x 10 - 140 pounds
1 x 10 - 160 pounds
Cardio
20 minutes of moderate speed, moderate elevation
We are winding down from Phase II and are looking forward to Phase III next week.
_____________________________
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: USP Labs Lean Mass Gain Workout - 1/10/2008 8:13:13 AM
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Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
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Thursday, January 10, 2008 - Training for the 2008 FAME World Championships
Weight: 166.6
We really enjoyed this session which had the elements of rest pause and drop sets. We had a lot of fun doing this workout
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week Three
Day Four - Low Volume, Upper Body I
Smith Machine Bench Press - 3 sets
1 x 5 rest pause reps - 185 pounds
1 x 5 rest pause reps - 205 pounds
1 x 5 rest pause reps - 225 pounds (PR)
(1 rep, rack, 10 seconds rest, rep 2, rack...)
Combined 3 x 10 push ups
Life Fitness Cable Cross Over - 3 sets
3 x 10 - 20 pounds
3 x 10 - 17.5 pounds - drop set
3 x 10 - 15 pounds - drop set
3 x 10 - 12.5 pounds - drop set
Combined 3 x 10 push ups
Smith Machine Seated Shoulder Press - 3 sets
1 x 5 rest pause reps - 135 pounds
1 x 5 rest pause reps - 145 pounds
1 x 5 rest pause reps - 155 pounds (PR)
Combined 3 x 10 push ups
Free Motion Cable Lateral Raises - 3 sets
3 x 10 - 20 pounds
3 x 10 - 17.5 pounds drop set
3 x 10 - 15 pounds drop set
3 x 10 - 12.5 pounds drop set
Combined 3 x 10 push ups
V-Bar Press Downs - 2 sets
2 x 10 - 65 pounds
2 x 10 - 57.5 pounds drop set
2 x 10 - 50 pounds drop set
2 x 10 - 42.5 pounds drop set
Combined 2 x 10 push ups
Cardio and Abs
25 Slant board crunches with a squeeze-hold for 3 seconds each rep
15 minutes of moderate speed, moderate elevation tread mill.
Another awesome session, including 150 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: USP Labs Lean Mass Gain Workout - 1/12/2008 11:10:58 AM
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Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
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Saturday, January 12, 2008 - Training for the 2008 FAME World Championships.
My training partner and I completed Phase I and Phase II of Sull'y excellent 15-weeks training plan. Here is Phase III, that we will begin on Monday. This is going to be interesting.
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 One - Chest/Delts- Heavy weights
A. Incline Bench Press - 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)
B. Overhead Push Press - 6 sets of 7/5/3/7/5/3
C. Low Incline Dumb Bell Press (10% incline) - 4 sets of 8/6/4/20
D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20
Day Two - Legs
A1. Full Squat - 3 sets of 6/8/20
A2. Leg Extensions - 3 sets of 12-15
B1. Stiff Leg Dead Lifts - 3 sets of 8-10
B2. Leg Curls - 3 sets of 12-15
C. Calf Press - 3 sets 15-20
Day Three - Chest/Delts High Density Loading
A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
A2. Dips - 4 sets of 6-8
A3. Dumb Bell Flies - 4 sets of 15-20
(Do three sets without rest, then rest 90- seconds)
B1. Seated Smith Press - 3 sets of 8-10
B2. Front Raise with Bar Bells - 3 sets of 8-10
B3. Seated Lateral Raise - 3 sets of 15-20
(Do three sets without rest, then rest 90- seconds)
Day Four - Chest/Delts High Volume
A. Decline Bench Press - 4 sets of 4-6
B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds)
B2. Push ups - 4 sets of as many as possible
C. Cable Crossover - 4 sets of 6-8 with 2 weight drops for as many as possible
D. Chest stretch
E. Seated Press on Hammer Machine or Dumb Bell Press - 4 sets of 4-6
F1. Alternate Dumb Bell Front Raise - 4 sets of 8-10
F2. Standing Lateral Raises - 4 sets of 8-10
G. One Arm Cable Lateral Raises - 4 sets of 8-10 with 2 drops each set
H. Shoulder stretch
Day Five – Back, Shoulders and Biceps
A. Bent Over Rows - 3 sets of 8-10
B. Chins - 3 sets of 8-10
C. Dumb Bell Shrugs - 3 sets of 10-15
D. Decline Dumb Bell Extensions - 4 sets of 8-10
E. Preacher Curls - 4 sets of 8-10
On each chest/delts workout cut 2 sets the first week, so the 6 sets become 4 (do the first four rep ranges) and the 4 sets become 2 etc. On the other days for the other body parts keep at three sets. Add one set the second week and the third set the last week.
Take in 2-3 scoops of BCAA's throughout the workout and 2 scoops whey post workouts. Rest between all sets is 90-seconds unless specified. Enjoy and grow!
Sully
Thanks, Sully. I plan to do both.
_____________________________
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: USP Labs Lean Mass Gain Workout - 1/15/2008 9:12:14 AM
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Old Navy
Posts: 2875
Joined: 1/7/2005
Status: offline
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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: USP Labs Lean Mass Gain Workout - 1/16/2008 8:04:27 AM
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Old Navy
Posts: 2875
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: USP Labs Lean Mass Gain Workout - 1/18/2008 8:12:01 AM
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Old Navy
Posts: 2875
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: USP Labs Lean Mass Gain Workout - 1/20/2008 3:27:39 PM
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Old Navy
Posts: 2875
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: USP Labs Lean Mass Gain Workout - 1/22/2008 9:46:31 AM
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Old Navy
Posts: 2875
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: USP Labs Lean Mass Gain Workout - 1/23/2008 9:22:28 AM
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Old Navy
Posts: 2875
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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