Old Navy’s Quest

Saturday, December 15, 2007

Training for the 2008 FAME World Championships Toronto, Canada, June 13-15

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!

Sully’s Mass Maker Workout, a Five-Phase Training Plan

Phase 2 – Three Weeks

Day One – Upper Body High Load Workout

A.        Incline Bench Press

5 Sets, 4-6 Reps

B1.      Wide Grip Bench Press

            4 Sets, 6-8 Reps

B2.      Cable Flies

            4 Sets, 8-12 Reps

C.        Dips

3 Drop Sets, 4-6 Reps + Max, + Max, with 10 seconds rest between maximum efforts

D.        Loaded Chest Stretch with Dumb Bells at the bottom of  Fly position.

E1.      Seated Dumb Bell Press

            5 Sets, 4-6 Reps

E2.      Seated Lateral Raises

            5 Sets, 8-10 Reps

F.         Decline Skull Crushers

            4 Sets, 8-10 Reps

Day Two - Legs Day!

A.        Squats    

4 Sets, 4-6 Reps - followed by 1 Set of 20-30 Reps

B.        Leg press  

4 Sets, 8-10 Reps

C.        Hack Squat

4 Sets, 15-20 Reps

D.        Leg Extensions

1 Set, 15-20 Reps - followed by 2 drop sets of maximum reps

E.        Quad stretch

F1.      Stiff Leg Dead Lift

5 Sets, 6-8 Reps

F2.       Leg Curl  

5 Sets, 8-10 Reps with 1/4 reps at the end of each set

G.        Ham String Stretch

H1.       Seated Calf Press

3 Sets, 20-30 Reps

H2.       Standing Calf Raises  

3 Sets, 6-8 Reps

Day Three - Upper Body High Volume I

A.        Rack Dead Lifts  

4 Sets, 4-6 Reps

B1.      Pull Ups  

4 Sets, 6-8 Reps

B2.      Close Grip Lat Pull Down

4 Sets, 10-12 Reps

C.        Cable Rows

3 sets, 4-6 + Max + Max

D.        Back stretch

E1.       Preacher Curls  

5 Sets, 6-8 Reps

E2.      Dumb Bell Curls  

5 Sets, 8-10 Reps

F1.       Seated Dumb Bell Shrugs  

3 Sets, 4-6 Reps

F2.       Bent-Over Laterals    

3 Sets, 8-10 Reps

Day Four - Low Volume, Upper Body I

A.        Smith Machine Bench Press  

3 Sets, 5 Rest Pause Reps

(1 rep, rack, 10 seconds rest, rep 2, rack…)

B.        Cable Crossover  

2 Sets, 10-12 Reps

With 3 weight drops (total 30-40 reps/set)

C.        Hammer or Smith Shoulder Press

3 Sets, 5 Rest Pause Reps

D.        Cable Lateral Raises

2 sets, 10-12 reps

With 3 drops (total is 30-40 reps/set)

E.        Close Grip Bench Press in Smith

3 Sets, 5 Rest Pause Reps

F.         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

A.        Hammer or Bent Over Bar Bell Rows

3 Sets, 4-6 Reps

Hold contracted position for 5 seconds and negative position for 8 seconds

B.        Wide Grip Pull Down

2 Sets, 10-12 Reps

With 3 drops each set

C.        Seated Cable Rows to Face

3 Sets, 3-4 Reps

Hold contracted position for 5 seconds and negative position for 5 seconds.

D.        Rear Delts Machine

3 Sets of 10-12 Reps

With 3 drops each set

E.        Bar Bell Curls

3 Sets, 5 Rest Pause Reps

F.         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

Friday, December 7, 2007, Training for the 2008 FAME World Championship

E. Light Cardio – 20 minutes
Moderate tread mill 

This is the second week of Phase I.  I already have Phase II in my hands and will start it after we complete week three of Phase I. 

This was a good solid non-weight training workout