Old Navy 
"After winning my 4th Pro Card at the 2009 NPA Nationals and Masters Universe in North Carolina on July 18, I am taking some time off from competiting to add 5-8 pounds of lean mass for my next Pro Show in 2010."
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Archive for December, 2007
Monday, December 31st, 2007
Monday, December 31, 2008 - Training for the 2008 FAME World Championships on New Year’s Eve
Weight: 166.8 pounds
This is the first day of Week II, Phase II of Sean’s Mass Maker workout. In Phase II, we add a set to every exercise and combine dips with each chest exercise. Exhilarating.
Sully’s Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks - Week II
Day One – Upper Body High Load Workout
Incline Bench Press - 4 Sets
1 x 4 - 155 pounds
1 x 4 - 175 pounds
1 x 4 - 185 pounds
1 x 4 - 190 pounds
4 x 10 - Dips
Wide Grip Bench Press - 3 Sets
1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 200 pounds - Rock and Roll!
3 x 10 - Dips
Cable Flies - 3 Sets
1 x 8 - 20 pounds
1 x 8 - 25 pounds
1 x 8 - 30 pounds
3 x 10 - Dips
Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.
2 x 35 pound dumb bells
Seated Dumb Bell Press - 4 Sets
1 x 4 - 50 pound dumb bells
1 x 4 - 55 pound dumb bells
2 x 4 - 60 pound dumb bells - Yes
Seated Lateral Raises - 4 Sets
1 x 8 - 20 pound dumb bells
2 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells
Decline Skull Crushers - 3 Sets
1 x 8 - 70 pound fixed bar bell
2 x 8 - 80 pound fixed bar bell
Slant Board Crunches
1 x 25
Slant Board Sit Ups - Holding a 10 pound plate
1 x 25
Slant Board Leg Lifts
1 x 25
Unassisted Sit Ups
1 x 25
It was good working out with my training partner after the Christmas break.
Posted in Training
Friday, December 28th, 2007
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.
Posted in Training
Thursday, December 27th, 2007
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 null)
Cable Biceps Curls
3 x 10 - 40 pounds
This was an eclectic workout.
Posted in Training
Wednesday, December 26th, 2007
Wednesday, December 26, 2007 – Training for the 2008 FAME World Championships
Weight: 165.8 (Not bad after a Christmas feasting)
My training partner is away, so I went solo today. There were three of us in the gym this morning. I’m wondering how many “Resolutioners” will show up on January 1st.
Legs and Calves
Rack Squats
1 x 10 – 155 pounds (warm up)
1 x 10 – 185 pounds
1 x 10 – 225 pounds
1 x 10 – 300 pounds
A great way to start a workout!
Lunges – Holding Dumb Bells
3 x 20 – 30 pound dumb bells
Hamstring Curls
3 x 10 – 125 pounds
Leg Extensions
1 x 10 – 150 pounds (hold at the top for 5-seconds)
1 x 10 – 165 pounds (hold at the top for 5-seconds)
1 x 10 – 175 pounds (hold at the top for 5-seconds)
Calf Extensions
3 x 25 – 175 pounds (hold at the top for 5-seconds)
Standing Calf Raises
3 x 25 – Bodyweight
A fun workout
Posted in Training
Monday, December 24th, 2007
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.
Posted in Training
Friday, December 21st, 2007
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.
Posted in Training
Friday, December 21st, 2007
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
Posted in Training
Wednesday, December 19th, 2007
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!
Posted in Training
Tuesday, December 18th, 2007
Tuesday, December 18, 2007 - Training for the 2008 FAME World Championships
Weight: 163.0
Sully’s Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks
Day Two - Legs Day!
Squats 3 Sets
1 x 4 - 255 pounds
1 x 4 - 275 pounds
1 x 20 - 225 pounds
Leg press 2 Sets
1 x 8 - 270 pounds
1 x 8 - 320 pounds
Hack Squat 2 Sets
1 x 15 - 270 pounds
1 x 15 - 320 pounds
Leg Extensions 1 Set followed by two drops sets of maximum reps
1 x 15 - 150 pounds
1 x 12 - 135 pounds - drop set
1 x 10 - 120 pounds - drop set
Quad stretch
Stiff Leg Dead Lift 3 Sets
1 x 6 - 185 pounds
2 x 6 - 205 pounds
Leg Curl 2 Sets with 1/4 reps at the end of each set
2 x 8 - 125 pounds with 15 1/4 reps
Ham String Stretch
Seated Calf Press 3 Sets
3 x 25 - 200 pounds
Standing Calf Raises 3 Sets
3 x 25 - Body Weight
Now I understand why Sully put a ! after Legs Day.
Posted in Training
Monday, December 17th, 2007
Monday, December 17, 2008 - Training for the 2008 FAME World Championships
Weight: 163.6 pounds
This is the first day of Phase II of Sean’s Mass Maker workout. We lifted heavy with fewer reps. Fun.
Sully’s Mass Maker Workout, a Five-Phase Training Plan
Phase 2 – Three Weeks
Day One – Upper Body High Load Workout
Incline Bench Press - 3 Sets
1 x 4 - 155 pounds
1 x 4 - 175 pounds
1 x 4 - 185 pounds
Wide Grip Bench Press - 2 Sets
1 x 6 - 175 pounds
1 x 6 - 185 pounds
Cable Flies - 2 Sets
1 x 8 - 20 pounds
1 x 8 - 25 pounds
Dips 1 Set + Max, + Max, with 10 seconds rest between maximum efforts
1 x 6
1 x 20
1 x 15
Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.
2 x 30 pound dumb bells
Seated Dumb Bell Press - 3 Sets
1 x 4 - 50 pound dumb bells
2 x 4 - 55 pound dumb bells
Seated Lateral Raises - 3 Sets
1 x 8 - 20 pound dumb bells
2 x 8 - 25 pound dumb bells
Decline Skull Crushers - 2 Sets
1 x 8 - 70 pound fixed bar bell
1 x 8 - 80 pound fixed bar bell
Slant Board Crunches
1 x 25
Unassisted Sit Ups
1 x 25
Hanging Leg Lifts
2 x 25
This was a great first day of Phase II.
Posted in Training
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