RE: USP Labs Lean Mass Gain Workout
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RE: USP Labs Lean Mass Gain Workout - 1/30/2008 2:38:00 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
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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: USP Labs Lean Mass Gain Workout - 2/2/2008 2:03:27 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
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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: USP Labs Lean Mass Gain Workout - 2/4/2008 6:35:33 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
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Monday, February 4, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
It's also the first day of my new career as a Certified Personal Trainer for the Birmingham YMCA. This facility is located in a very upscale part of Birmingham called Mountain Brook. There are plenty of members who can afford and who want personal training. I believe I picked up my first two clients today just by walking around the gym and offering some help and encouragement.
Weight: 166.2
Sully's Mass Maker Workout - Phase IV, Week One, Day One.
We altered the plan by incorporating day one of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 65 - 70 pounds (two minutes without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)
Sully's Plan - Back Thickness
One Arm Dumb Bell Rows - 4 Sets of 6-8
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 65 pound dumb bells
Seated Cable Rows - 4 sets of 12-15
1 x 15 - 85 pounds
1 x 15 - 100 pounds
1 x 15 - 120 pounds
1 x 15 - 140 pounds
We will pick up a couple of today's exercises tomorrow, a Legs day, which we won't do.
Tread Mill - 20 minutes of moderate speed work.
The Hungarian Oak Legs Blast was a Blast.
_____________________________
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 - 2/6/2008 3:44:23 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
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Wednesday, February 6, 2007 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 166.0
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week One - Day Three – Back Width
A. Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
We did these as directed, slow and full up and full down
B. Wide Grip Lats Pull Down 4 sets of 8-10 reps
1 x 8 - 100
1 x 8 - 120
1 x 8 - 120
1 x 8 - 140
C. Straight arm pull downs 4 sets of 10-12 reps
1 x 12 - 35
1 x 12 - 42.5
1 x 12 - 50
1 x 12 - 57.5
D. Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)
1 x 15 - 42.5
1 x 15 - 50
1 x 15 - 57.5
20 minutes of 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 - 2/7/2008 6:52:05 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
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Thursday, February 7, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 166.0
We did day two of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 75 - 70 pounds (2:20 without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week One, Day Four – Back, Traps, Lower Back and Rear Delts
Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 50 pound dumb bells
4 x 8 - 50 pound dumb bells (total of 128 reps)
Weighted hyperextensions 4 sets of 8-10 reps
4 x 10
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)
4 x 12 - 15 pounds
Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 20 pound dumb bells
20 minutes of 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 - 2/11/2008 1:05:31 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
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Monday, February 11, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
I'm a grandfather. My first granddaughter was born today in Birmingham, Alabama at 12.59 PM Central Time. Our beautiful Figure Model weighed in at 6 pounds, 5 ounces. Gianna Marie and her Mom, Christina are doing well. I'm in heaven.
Weight: 164.8
Sully's Mass Maker Workout - Phase IV, Week Two, Day One.
We altered the plan by incorporating day three of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 83 - 70 pounds (2:40 without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)
Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Sully's Plan - Back Thickness
Lats Cable Pull Downs - 4 Sets of 10
1 x 10 - 80 pounds
1 x 10 - 100 pounds
1 x 10 - 120 pounds
1 x 10 - 140 pounds
Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 90 pounds
1 x 15 - 100 pounds
1 x 15 - 140 pounds
1 x 15 - 160 pounds
Tread Mill - 20 minutes of moderate speed work.
The Hungarian Oak Legs Blast is getting more interesting.
_____________________________
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 - 2/13/2008 5:43:03 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
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Wednesday, February 13, 2007 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 163.0
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week Two - Day Three – Back Width
Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
6 x 8 slow and full up and full down - 48 pull ups - we did wide, narrow, hammer and biceps grips
Wide Grip Lats Pull Down 4 sets of 8-10 reps
1 x 8 - 105
1 x 8 - 125
1 x 8 - 125
1 x 8 - 145
Straight arm pull downs 4 sets of 10-12 reps
1 x 12 - 42.5
1 x 12 - 50
1 x 12 - 57.5
1 x 12 - 65
Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)
1 x 15 - 42.5
1 x 15 - 50
1 x 15 - 57.5
20 minutes of 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 - 2/14/2008 6:01:50 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
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Thursday, February 14, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 164.0
We did day four of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 90 - 70 pounds (3:00 without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week Two, Day Four – Back, Traps, Lower Back and Rear Delts
Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 50 pound dumb bells
4 x 8 - 55 pound dumb bells (total of 128 reps)
Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds
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)
4 x 12 - 15 pounds
Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 20 pound dumb bells
20 minutes of 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 - 2/19/2008 6:33:55 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
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Tuesday, February 19, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 163.0
I started a very slow contest cutting diet yesterday for my first three events of the year:
Guest Posing appearance, 2008 NGA Carolina Night of Champions - Greensboro, NC, June 7
2008 FAME World Championships and Pro Showdown, Toronto, Canada, June 14
2008 NPA Nationals and Masters Universe Pro Qualifier, Ft. Lee, VA, June 28
Sully's Mass Maker Workout - Phase IV - Three Weeks
Week Three, Day Two
Dead Lifts - 3 sets 7/5/3
1 x 7 - 185 pounds
1 x 5 - 205 pounds
1 x 5 - 250 pounds (PR)
Arnold's - 3 sets 8-10 reps
1 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells
1 x 8 - 45 pound dumb bells
Shrugs - 3 sets 9-10 reps
3 x 8 - 50 pound dumb bells (1 x front, 1 x side, 1 x back and 1 x side equals one rep)
Lateral and Extension Dumb Bell Raises - 3 sets 10-12 reps
3 x 10 - 20 pound dumb bells (1 x lateral, 1 x extension equals one rep)
Biceps Curls (21's) 2 sets
2 x 21 - 25 pound dumb bells
20 minutes of 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 - 2/21/2008 10:25:59 AM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
|
Thursday, February 21, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 162.4
We did day six of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 125 - 70 pounds (3:40 without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week Three, Day Four – Back, Traps, Lower Back and Rear Delts
Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 50 pound dumb bells
4 x 8 - 55 pound dumb bells (total of 128 reps)
Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds
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)
4 x 12 - 20 pounds
Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 25 pound dumb bells
20 minutes of 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 - 2/25/2008 6:57:53 PM
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Old Navy
Posts: 2877
Joined: 1/7/2005
Status: offline
|
Monday, February 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 161.4
Sully's Mass Maker Workout - Phase V, Week One, Day One.
We altered the plan by incorporating day six of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 146 - 70 pounds (4.0 minutes without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)
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 25 - 275 pounds (maxed out the weight)
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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