Blog Entry
Monday, November 26, 2007 - Training for the 2008 FAME World Championships, Toronto, Canada, June 13-15
Even though I worked out on Friday and Saturday, I consider today as the opening of my campaign to prepare for my first Pro Show of 2008 in seven months. For the past three weeks I have relaxed from rigorous training and contest diet. I have done light work in the gym and heavy work at the table. I have enjoyed the forbidden fruits of piggery for three weeks and now it’s time to get serious. As Arnold says, “I’m Back!” Today I start my diet and training to bring me on stage in the best shape of my life on June 14, when I compete in the Grand Master Pro class of the 2008 FAME World Championships. My goal, at 65, is to win this contest.
My training Coach, Sean “Sully” Sullivan (sulcop96@aol.com), provided my training plan. It’s designed to help me add some needed size for my show. My nutrition coach, 2007 NABBA Champion, Eric Brugh (eba84@hotomail.com), set me up with a lean mass gain diet.
I restarted a great UPS Labs stack of P-SLin, Anabolic Pump, Powerfull and Supercissus Rx. USP Labs is one of my sponsors.
Ready, Get Set, Go!
Weight 158.8 (+ 8.8 pounds from my contest on November 3)
Mass Maker Workout, a Five-Phase Training Plan
Phase 1 – Three Weeks
Day One – Lower Body Quad Dominant
A. Free Squat – 5 Sets
1 x 10 - 155 pounds
1 x 8 - 200 pounds
1 x 6 - 250 pounds
1 x 4 - 270 pounds (whew)
1 x 20 - 155 pounds
Tempo 3-0-3-0
Rest 90-seconds between sets
B1. Hack Squat – 4 Sets
1 x 10 - 200 pounds
3 x 10 - 250 pounds
No lockout
Rest 30-seconds between sets
B2. Leg Press – 4 Sets
1 x 10 - 200 pounds
3 x 10 - 250 pounds
No lockout
Rest 30-seconds between sets
C. Walking Lunge – 3 Sets
3 x 12 steps per leg
Rest 60-seconds between sets
D. Leg Extensions – 3 Sets
3 x 20 - 110 pounds (I couldn’t lift any heavier - Toast)
Change foot position for each set (in, out, forward)
E1. Seated Calf Raises (Donkey Press) – 3 Sets
3 x 25 – 200 pounds
Hold stretch and contraction for 5 seconds
E2. Standing Calf Raises - Body Weight
3 x 25
I enjoyed this workout. It’s good to be back on track.
