USP Labs Lean Mass Gain Workout
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USP Labs Lean Mass Gain Workout - 12/15/2007 9:31:42 AM
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Old Navy
Posts: 2942
Joined: 1/7/2005
Status: offline
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Saturday, December 15, 2007, Training for the 2008 FAME World Championships Toronto, Canada, June 13-15
UPS Labs Supplement Stack (I'm a USP Labs Sponsored Athlete)
P-SLiN
Anabolic Pump
Powerfull
TNA
Bolic
Supercissus Rx
Diet: I am continuing my four-day cycles of low and high carb days under the guidance of Eric Brugh, my Nutrition Coach. I have added 13 pounds of weight since my last contest on November 3rd. Eric raised my calories yesterday to try to add between 5-7 more pounds during this Training Phase.
On Monday, I will begin Phase II of a five-part training plan developed by my Friend and Coach, Sean “Sully” Sullivan of Cape Cod, Massachusetts. During the past two years, Sully has helped me prepare for all of my bodybuilding competitions. With his help, I have improved for each contest. This 15-week plan is Sully’s latest effort to help me grow some new muscle for my next Pro Show in six months. Thanks, Sully. You’re the best!
Phase I of this Workout Plan is posted in the Ask an Expert : Scott "Old Navy" Hults Forum on this Board.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks
Day One – Upper Body High Load Workout
Incline Bench Press
5 Sets, 4-6 Reps
Wide Grip Bench Press
4 Sets, 6-8 Reps
Cable Flies
4 Sets, 8-12 Reps
Dips
3 Drop Sets, 4-6 Reps + Max, + Max, with 10 seconds rest between maximum efforts
Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.
Seated Dumb Bell Press
5 Sets, 4-6 Reps
Seated Lateral Raises
5 Sets, 8-10 Reps
Decline Skull Crushers
4 Sets, 8-10 Reps
Day Two - Legs Day!
Squats
4 Sets, 4-6 Reps - followed by 1 Set of 20-30 Reps
Leg press
4 Sets, 8-10 Reps
Hack Squat
4 Sets, 15-20 Reps
Leg Extensions
1 Set, 15-20 Reps - followed by 2 drop sets of maximum reps
Quad stretch
Stiff Leg Dead Lift
5 Sets, 6-8 Reps
Leg Curl
5 Sets, 8-10 Reps with 1/4 reps at the end of each set
Ham String Stretch
Seated Calf Press
3 Sets, 20-30 Reps
Standing Calf Raises
3 Sets, 6-8 Reps
Day Three - Upper Body High Volume I
Rack Dead Lifts
4 Sets, 4-6 Reps
Pull Ups
4 Sets, 6-8 Reps
Close Grip Lat Pull Down
4 Sets, 10-12 Reps
Cable Rows
3 sets, 4-6 + Max + Max
Back stretch
Preacher Curls
5 Sets, 6-8 Reps
Dumb Bell Curls
5 Sets, 8-10 Reps
Seated Dumb Bell Shrugs
3 Sets, 4-6 Reps
Bent-Over Laterals
3 Sets, 8-10 Reps
Day Four - Low Volume, Upper Body I
Smith Machine Bench Press
3 Sets, 5 Rest Pause Reps
(1 rep, rack, 10 seconds rest, rep 2, rack...)
Cable Crossover
2 Sets, 10-12 Reps
With 3 weight drops (total 30-40 reps/set)
Hammer or Smith Shoulder Press
3 Sets, 5 Rest Pause Reps
Cable Lateral Raises
2 sets, 10-12 reps
With 3 drops (total is 30-40 reps/set)
Close Grip Bench Press in Smith
3 Sets, 5 Rest Pause Reps
V-Bar Press Downs
2 Sets, 10-12 Reps
With 3 drops (total of 30-40 reps/set)
Day Five - Low Volume, Upper Body II
Hammer or Bent Over Bar Bell Rows
3 Sets, 4-6 Reps
Hold contracted position for 5 seconds and negative position for 8 seconds
Wide Grip Pull Down
2 Sets, 10-12 Reps
With 3 drops each set
Seated Cable Rows to Face
3 Sets, 3-4 Reps
Hold contracted position for 5 seconds and negative position for 5 seconds.
Rear Delts Machine
3 Sets of 10-12 Reps
With 3 drops each set
Bar Bell Curls
3 Sets, 5 Rest Pause Reps
Cable Curls
2 Sets, 10-12 Reps
With 3 drops each set
Note: Week one do 2 fewer sets of each exercise then listed, so if it says 5 do 3. The following week add a set and go to 4 and the 3rd week add another set and go to 5. So the 3 set exercises are 1 set, week 1, 2 sets, week 2 and so on. Both the volume and intensity have gone up in this Phase. You add a day and do drop sets. This adds to both the volume and the intensity. From here we go into body part specialization programs and end with a low volume, super high intensity phase. Over 15 weeks you should see some great size gains.
Sully
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
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RE: USP Labs Lean Mass Gain Workout - 12/18/2007 3:47:46 PM
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redtailshark2000
Posts: 479
Joined: 6/23/2006
Status: offline
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Seems likea mostly upper body workout. I see many days for the upper body, but only one for the legs.
(in reply to Old Navy)
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RE: USP Labs Lean Mass Gain Workout - 12/19/2007 8:00:26 AM
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Old Navy
Posts: 2942
Joined: 1/7/2005
Status: offline
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Wednesday, December 19, 2007 - Training for the 2008 FAME World Championships
Weight: 162.6 pounds
We were beat most of yesterday after our The Legs! workout. So today, guess what, Sully had us start with Dead Lifts. We did them but I am going to recommend to Sully that he modifies the plan to have Dead Lifts on Day Five, instead of Day Three, following a killer legs workout.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week One
Day Three - Upper Body High Volume I
Rack Dead Lifts 2 Sets
2 x 4 - 225 pounds
Pull Ups 2 Sets
2 x 6 - body weight
Close Grip Lat Pull Down 2 Sets
2 x 10 - 140 pounds
Cable Rows 1 set + Max + Max
1 x 4 - 140 pounds
1 x 15 - 100 pounds drop set
1 x 15 - 70 pounds drop set
Back stretch
Preacher Curls 3 Sets
2 x 6 - 60 pounds
1 x 6 - 70 pounds
Dumb Bell Curls 3 Sets
2 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells
Seated Dumb Bell Shrugs 1 Set
1 x 6 - 60 pound dumb bells
Bent-Over Laterals 1 Set
1 x 8 - 25 pound dumb bells
Hanging Leg Lifts
2 x 25
Slant Board Crunches
2 x 25
Tuff stuff!
_____________________________
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 - 12/20/2007 7:48:40 AM
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Old Navy
Posts: 2942
Joined: 1/7/2005
Status: offline
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Thursday, December 20, 2007 - Training for the 2008 FAME World Championships
Weight: 165.0 (5' 6.5" tall and the most I have ever weighed)
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 One
Day Four - Low Volume, Upper Body I
Smith Machine Bench Press - 1 set
1 x 5 Rest Pause Reps - 185 pounds
(1 rep, rack, 10 seconds rest, rep 2, rack...)
Free Motion Cable Crossover - 1 set
1 x 10 - 20 pounds
1 x 10 - 17.5 pounds drop set
1 x 10 - 15 pounds drop set
1 x 10 - 12.5 pounds drop set
Smith Machine Seated Shoulder Press - 1 set
1 x 5 Rest Pause Sets - 125 pounds
Free Motion Cable Lateral Raises- 1 set
1 x 10 - 20 pounds
1 x 10 - 17.5 pounds drop set
1 x 10 - 15 pounds drop set
1 x 10 - 12.5 pounds drop set
Close Grip Bench Press in Smith Machine - 1 set
1 x 5 Rest Pause Reps - 165 pounds
V-Bar Press Downs - 1 set
1 x 10 - 65 pounds
1 x 10 - 57.5 pounds drop set
1 x 10 - 50 pounds drop set
1 x 10 - 42.5 pounds drop set
Slant Board Crunches - 2 sets
2 x 25
Rowing Machine
15 minutes
_____________________________
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 - 12/21/2007 4:10:01 PM
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Old Navy
Posts: 2942
Joined: 1/7/2005
Status: offline
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Friday, December 21, 2007 - Training for the 2008 FAME World Championships
Weight: 167.4 (After a high-carbs refeed day)
We completed the first week of Phase 2 and really enjoyed the experience. Next week, my training partner is away for the week and we will do our own workouts as we are able, but not do Sully's plan. We will pick up Week Two when we get back together. At that time, we will add a set to every exercise while mostly keeping the reps and weights the same. Should be awesome.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week One
Day Five - Low Volume, Upper Body II
Smith Machine Bent Over Rows - 1 set
1 x 4 - 135 pounds
Hold contracted position for 5 seconds and negative position for 8 seconds
Wide Grip Pull Down - 1 set
1 x 10 - 120 pounds
1 x 10 - 100 pounds drop set
1 x 10 - 85 pounds drop set
1 x 10 - 70 pounds drop set
Seated Cable Rows to Face 1 Sets
1 x 4 - 45 pounds
Hold contracted position for 5 seconds and negative position for 5 seconds.
Rear Delts Machine - 1 Set
1 x 10 - 120 pounds
1 x 10 - 100 pounds drop set
1 x 10 - 85 pounds drop set
1 x 10 - 70 pounds drop set
Bar Bell Curls - 1 set
1 x 5 Rest Pause Reps - 70 pounds
Cable Curls - 1 set
1 x 10 - 45 pounds
1 x 10 - 40 pounds drop set
1 x 10 - 35 pounds drop set
1 x 10 - 30 pounds drop set
Cardio
20 minutes of moderate speed, elevated tread mill
We like Sully's plan a lot.
_____________________________
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 - 12/24/2007 11:47:23 AM
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Old Navy
Posts: 2942
Joined: 1/7/2005
Status: offline
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Monday, December 24, 2007 - Training for the 2008 FAME World Championships
Weight: 165.0 pounds
Weight training on Christmas Eve means I am either obsessed or dedicated, probably a little of both. Ha. My training partner is out of town visiting relatives so we shelved Sully's Mass Maker Training Plan for the week and both of us will do our own thing in the gym until he returns on Monday.
Today I worked chest and triceps and threw in a little heart work.
Flat Bench Dumb Bell Press
1 x 10 - 50 pound dumb bells
1 x 10 - 60 pound dumb bells
1 x 10 - 75 pound dumb bells
3 x 10 - Dips - unassisted chest dominate
Incline Bar Bell Bench Press
3 x 10 - 155 pounds
3 x 10 - Dips - unassisted chest dominate
Decline Bar Bell Bench Press
3 x 10 - 125 pounds
3 x 10 - Dips - unassisted chest dominate
Triceps Push Down
1 x 10 - 57.5 pounds
1 x 10 - 65 pounds
1 x 10 - 70 pounds
3 x 10 - Dips - unassisted triceps dominate
Triceps Rope Pull Down
1 x 55 pounds
2 x 50 pounds
3 x 10 - Dips - unassisted triceps dominate
Heart Work
Skip Rope
300 skips - good pace
Tread Mill
20 minutes - moderate speed, moderate elevation
This was a good solo workout, including throwing in 150 body weight dips. Tonight, I will sing bass in my church choir at our midnight Mass and tomorrow, I will not workout. Ha.
Merry Christmas, Friends of Old Navy.
_____________________________
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 - 12/24/2007 12:31:25 PM
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IBendBarbells
Posts: 5883
Joined: 6/21/2006
Status: offline
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Merry Christmas.
OldNavy.. you do so many sets in one day.. you nailed your triceps with 24 sets although most of your lifts don't directly hit them..
You hit your chest with 18 total sets...
Your work outs are so intense.. I would be afraid of them breaking me down more then building me up.
_____________________________
--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: USP Labs Lean Mass Gain Workout - 12/24/2007 1:40:02 PM
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Creation
Posts: 566
Joined: 7/21/2006
Status: offline
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haha your my hero Old Navy...some of those workouts are sick
_____________________________
YOU GOTTA EAT BIG, TO BE BIG!
(in reply to Old Navy)
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RE: USP Labs Lean Mass Gain Workout - 12/27/2007 9:15:37 AM
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Old Navy
Posts: 2942
Joined: 1/7/2005
Status: offline
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Thursday, December 27, 2007 - Training for the 2008 FAME World Championships, Toronto, June 14
Weight: 165.8
Continuing to train solo today, I focused on back and biceps. Tomorrow I will work shoulders and abs.
Life Fitness Pull Down
1 x 10 - 110 pounds (warm up)
1 x 10 - 130 pounds
1 x 10 - 150 pounds
1 x 10 - 170 pounds
4 x 10 - Pull ups (unassisted)
T-Bar Bent Over Row
1 x 10 - 50 pounds (hold and squeeze at the top)
1 x 10 - 75 pounds
1 x 10 - 100 pounds
3 x 10 - Push ups
Three-Position Dumb Bell Shrugs
3 x 30 - 50 pound dumb bells (10 x front, 10 x side, 10 x rear as a set)
(total of 90 shrugs)
Work the Rack Dumb Bell Curls
2 x 10 - 30 pounds
2 x 10 - 25 pounds
2 x 10 - 20 pounds
2 x 10 - 15 pounds
2 x 10 - 10 pounds
(No rest between sets - total of 50 reps each bicep)
Cable Biceps Curls
3 x 10 - 40 pounds
This was an eclectic 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 - 12/31/2007 11:00:21 AM
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Old Navy
Posts: 2942
Joined: 1/7/2005
Status: offline
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Friday, December 28, 2007 - Training for the 2008 FAME World Championships
Weight: 166.2 pounds
I took a vacation day today and on Monday, which means I have the next five days off from work. Sweet. I actually got to sleep in until 7 AM today and didn't hit the gym until 9:00. A few early "resolutioners" were walking around looking a bit out of place, but they will get used to the gym atmosphere soon enough. I helped a few with the "new" equipment. They were appreciative.
Shoulders and Abs
Arnolds
1 x 10 - 30 pound dumb bells (warm up)
1 x 10 - 35 pound dumb bells
1 x 10 - 40 pound dumb bells
1 x 10 - 45 pound dumb bells
4 x 10 - push ups
Smith Machine Seated Shoulder Press
1 x 5 - 95 pounds (warm up) Press, rack, rest 10 seconds, Press...
1 x 5 - 110 pounds
1 x 5 - 130 pounds
1 x 5 - 145 pounds
4 x 10 - push ups
Standing Dumb Bell Lateral Raises
1 x 10 - 20 pound dumb bells
1 x 10 - 25 pound dumb bells
1 x 10 - 30 pound dumb bells
3 x 10 - push ups
Standing Dumb Bell Extensions
1 x 10 - 20 pound dumb bells
1 x 10 - 25 pound dumb bells
1 x 10 - 30 pound dumb bells
3 x 10 - push ups
Hanging Leg Lifts
4 x 25 - Done slowly, with a pause at the top
4 x 10 - push ups
Slant Board Crunches
2 x 25 - Done slowly with a squeeze at the top
Unassisted Sit Ups
2 x 25
2 x 10 - push ups
This was one of the best shoulder workouts I have ever done. And, the bonus of 200 push ups was 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: USP Labs Lean Mass Gain Workout - 1/3/2008 8:46:18 AM
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Old Navy
Posts: 2942
Joined: 1/7/2005
Status: offline
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Wednesday, January 2, 2008 - Training for the 2008 FAME World Championships
Weight: 166.4 pounds
My training partner and I really enjoyed our Legs workout yesterday. We were both a little sore this morning, a good type of sore, to be sure.
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week Two
Day Three - Upper Body High Volume
Close Grip Lat Pull Down 3 Sets
1 x 10 - 140 pounds
1 x 10 - 150 pounds
1 x 10 - 160 pounds
Combined with:
Pull Ups 3 Sets
3 x 10 - body weight
Cable Rows 2 sets + Max + Max
2 x 10 - 160 pounds
2 x 15 - 120 pounds drop set
2 x 15 - 85 pounds drop set
Back stretch
Machine Preacher Curls 4 Sets
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 125 pounds
1 x 6 - 140 pounds
Dumb Bell Curls 4 Sets
2 x 8 - 30 pound dumb bells
2 x 8 - 35 pound dumb bells
Seated Dumb Bell Shrugs 3 Set
3 x 10 - 60 pound dumb bells
10 x front, 10 x side, 10 x rear shrugs
Bent-Over Laterals 2 Set
2 x 8 - 25 pound dumb bells
Cardio
20 minutes of moderate speed, moderate elevation
with two HITT speed splits (5 degree elevation, 8 speed)
Fun stuff!
_____________________________
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 - 1/3/2008 8:47:48 AM
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Old Navy
Posts: 2942
Joined: 1/7/2005
Status: offline
|
Thursday, January 3, 2008 - Training for the 2008 FAME World Championships
Weight: 168.0 (After a Re-Feed)
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 Two
Day Four - Low Volume, Upper Body I
Smith Machine Bench Press - 2 sets
1 x 5 rest pause reps - 185 pounds
1 x 5 rest pause reps - 205 pounds
(1 rep, rack, 10 seconds rest, rep 2, rack...)
Combined 2 x 10 push ups
Dumb Bell Bench Lat Rows - 2 sets
2 x 10 - 60 pounds
2 x 8 - 50 pounds - drop set
2 x 7 - 40 pounds - drop set
2 x 5 - 30 pounds - drop set
Combined 2 x 10 push ups
Smith Machine Seated Shoulder Press - 2 sets
1 x 5 rest pause reps - 135 pounds
1 x 5 rest pause reps - 145 pounds
Combined 2 x 10 push ups
Free Motion Cable Lateral Raises- 2 sets
2 x 10 - 20 pounds
2 x 10 - 17.5 pounds drop set
2 x 10 - 15 pounds drop set
2 x 10 - 12.5 pounds drop set
Combined 2 x 10 push ups
Close Grip Bench Press in Smith Machine - 2 set
1 x 5 rest pause reps - 165 pounds
1 x 5 rest pause reps - 185 pounds
Combined 2 x 10 push ups
Cardio
15 minutes of moderate speed, moderate elevation tread mill.
Another awesome session, including 100 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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