Blog Entry
Thursday, November 29, 2007 - Training for the FAME World Championships
Weight: 158.8
Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan
Phase 1 – Three Weeks
Day Three – Lower Body Hip Dominant
A. Stiff Leg Dead Lifts – 5 Sets
1 x 10 - 135 pounds
1 x 8 - 155 pounds
1 x 6 - 175 pounds
1 x 4 - 200 pounds
1 x 10 - 135 pounds
Tempo 3-0-3-0
Rest 60-seconds between sets
B1. Leg Curls – 4 Sets
4 x10 - 110 pounds
B2. Feet High Leg Press (Heels on top of platform) – 4 Sets
4 x 10 - 270 pounds
C. High Step Ups on Bench or Aerobic Platform – 3 Sets
3 x 12 steps each leg - Holding 30 pound dumb bells
D. Seated Leg Curls (Bend upper body forward) – 3 Sets
3 x 10 - 110 pounds
E. Calve Press – 3 Sets
3 x 25 – 150 pounds - Hold stretch and contraction for 5 seconds
F. Standing Calve Raises
3 x 25 - Body weight - Hold stretch and contraction for 5 seconds
Great workout. Fun stuff.
