Blog Entry
Tuesday, November 27, 2007 - Training for the 2008 FAME World Championships
I worked with a new client this morning. His name is Michael Jackson and he is 47, 6′ 2″, 270 pounds. We both had a good time. We combined several exercises with push ups. I made the big man sweat. Ha.
Weight: 159.2
Mass Maker Workout, a Five-Phase Training Plan
Phase 1 – Three Weeks
Day Two – Upper Body – Horizontal Dominant & Cardio
A. Incline Press – 4 Sets
1 x 8 - 115 pounds
1 x 6 - 135 pounds
1 x 4 - 155 pounds
1 x 10 - 135 pounds
4 x 10 push ups
Tempo 3-0-3-0
Rest 60-seconds between sets
B. Bent Over Dumb Bell Rows – 4 Sets
1 x 8 - 35 pound dumb bells
1 x 6 - 40 pound dumb bells
1 x 4 - 50 pound dumb bells
1 x 10 - 40 pound dumb bells
4 x 10 push ups
Tempo 3-0-3-0
Rest 60-seconds between sets
C1. Wide Grip Bench Press to Neck – 4 Sets
1 x 10 - 95 pounds
1 x 10 - 115 pounds
1 x 10 - 125 pounds
1 x 10 - 135 pounds
4 x 10 push ups
C2. Seated Rows to Lower Abdomen – 4 Sets
1 x 10 - 100 pounds
1 x 10 - 105 pounds
1 x 10 - 120 pounds
1 x 10 - 140 pounds
4 x 10 push ups
D1. Decline Triceps Extensions – 4 Sets
2 x 9 - 50 pound bar bell
2 x 9 - 60 pound bar bell
D2. Bar Bell Curls – 4 Sets
4 x 9 - 50 pound bar bell (I Go, You Go)
No rest between sets
E. Wide Grip Upright Row (elbows out and high) – 3 Sets - Smith Machine
3 x 15 - 115 pounds
F. Light Cardio – 20 minutes
Michael said he really enjoyed out workout. I believe he did. It’s been a long time since he did 160 push ups.
