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Archive for January, 2008

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Thursday, January 17th, 2008

Thursday, January 17, 2008 - Training for the 2008 FAME World Championships

Weight: 167.0

Today was a non-weight training day and we focused on abs and cardio.

Hanging Leg Lifts
4 x 25 - legs straight out

Extreme Slant Board Crunches - 55 degree slant
4 x 25 - crunches with a squeeze at the top of each crunch

Unassisted Sit Ups
2 x 25

Machine Crunches
2 x 25

Skip Rope
200 x skips

20 minutes of moderate speed, moderate elevation tread mill

We will resume the Mass Maker program tomorrow and Saturday morning.

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Wednesday, January 16th, 2008

Wednesday, January 16, 2008 - Training for the 2008 FAME World Championships.

Weight: 166.2

Sully’s Mass Maker Workout – Phase III – Three Weeks

For this phase we work a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.

Day Three - Chest/Delts High Density Loading

A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
1 x 8 - 155 pounds

1 x 8 - 165 pounds

1 x 8 - 175 pounds

1 x 8 - 185 pounds

A2. Dips - 4 sets of 6-8

4 x 8 - body weight

A3. Dumb Bell Flies - 4 sets of 15-20
2 x 15 - 30 pound dumb bells
2 x 15 - 35 pound dumb bells

(We did four sets without rest, then rested 90- seconds)

B1. Seated Smith Press - 3 sets of 8-10
1 x 8 - 115 pounds
1 x 8 - 125 pounds
1 x 8 - 135 pounds

B2. Front Raise with Bar Bells - 3 sets of 8-10
1 x 8 - 45 pound bar bell
1 x 8 - 55 pound bar bell
1 x 8 - 65 pound bar bell

B3. Seated Lateral Raise - 3 sets of 15-20
2 x 15 - 20 pound dumb bells
1 x 15 - 25 pound dumb bells

(We did three sets without rest, then rest 90- seconds)

Plus 20-minutes of low impact tread mill work

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Monday, January 14th, 2008

Monday, January 14, 2008 - Five Months until the 2008 FAME World Championships

My training partner and I completed Phase I and Phase II of Sully’s excellent 15-weeks training plan. We started Phase III this morning.

Sully’s Mass Maker Workout – Phase III – Three Weeks

For this next phase we start with a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.

Day One - Chest/Delts- Heavy weights

A. Incline Bench Press - 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)
1 x 7 - 155 pounds
1 x 5 - 175 pounds
1 x 3 - 205 pounds

1 x 7 - 165 pounds
1 x 5 - 185 pounds
1 x 3 - 215 pounds

B. Overhead Push Press - 6 sets of 7/5/3/7/5/3
1 x 7 - 140 pounds
1 x 5 - 160 pounds
1 x 3 - 190 pounds

1 x 7 - 150 pounds
1 x 5 - 170 pounds
1 x 3 - 200 pounds

C. Low Incline Dumb Bell Press (10% incline) - 4 sets of 8/6/4/20
1 x 8 - 60 pound dumb bells
1 x 6 - 70 pound dumb bells
1 x 4 - 80 pound dumb bells
1 x 20 - 50 pound dumb bells

D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20
1 x 8 - 35 pound dumb bells
1 x 6 - 40 pound dumb bells
1 x 4 - 50 pound dumb bells
1 x 20 - 30 pound dumb bells

20 minutes of low impact cardio.

Great fun, interesting and tough!

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Saturday, January 12th, 2008

Saturday, January 12, 2008 - Training for the 2008 FAME World Championships.

My training partner and I completed Phase I and Phase II of Sull’y excellent 15-weeks training plan. Here is Phase III, that we will begin on Monday. This is going to be interesting.

Sully’s Mass Maker Workout – Phase III – Three Weeks

For this next phase we will start with a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.

Day One - Chest/Delts- Heavy weights

A. Incline Bench Press - 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)

B. Overhead Push Press - 6 sets of 7/5/3/7/5/3

C. Low Incline Dumb Bell Press (10% incline) - 4 sets of 8/6/4/20

D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20

Day Two - Legs

A1. Full Squat - 3 sets of 6/8/20
A2. Leg Extensions - 3 sets of 12-15

B1. Stiff Leg Dead Lifts - 3 sets of 8-10
B2. Leg Curls - 3 sets of 12-15

C. Calf Press - 3 sets 15-20

Day Three - Chest/Delts High Density Loading

A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
A2. Dips - 4 sets of 6-8
A3. Dumb Bell Flies - 4 sets of 15-20
(Do three sets without rest, then rest 90- seconds)

B1. Seated Smith Press - 3 sets of 8-10
B2. Front Raise with Bar Bells - 3 sets of 8-10
B3. Seated Lateral Raise - 3 sets of 15-20
(Do three sets without rest, then rest 90- seconds)

Day Four - Chest/Delts High Volume

A. Decline Bench Press - 4 sets of 4-6

B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds)
B2. Push ups - 4 sets of as many as possible

C. Cable Crossover - 4 sets of 6-8 with 2 weight drops for as many as possible

D. Chest stretch

E. Seated Press on Hammer Machine or Dumb Bell Press - 4 sets of 4-6

F1. Alternate Dumb Bell Front Raise - 4 sets of 8-10
F2. Standing Lateral Raises - 4 sets of 8-10

G. One Arm Cable Lateral Raises - 4 sets of 8-10 with 2 drops each set

H. Shoulder stretch

Day Five – Back, Shoulders and Biceps

A. Bent Over Rows - 3 sets of 8-10

B. Chins - 3 sets of 8-10

C. Dumb Bell Shrugs - 3 sets of 10-15

D. Decline Dumb Bell Extensions - 4 sets of 8-10

E. Preacher Curls - 4 sets of 8-10

On each chest/delts workout cut 2 sets the first week, so the 6 sets become 4 (do the first four rep ranges) and the 4 sets become 2 etc. On the other days for the other body parts keep at three sets. Add one set the second week and the third set the last week.

Take in 2-3 scoops of BCAA’s throughout the workout and 2 scoops whey post workouts. Rest between all sets is 90-seconds unless specified. Enjoy and grow!

Sully

Thanks, Sully. I plan to do both.

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Friday, January 11th, 2008

Friday, January 11, 2008 - 22 Weeks Until the 2008 FAME World Championships

Weight: 167.4

We completed the third week of Phase II and really enjoyed the experience. We will start the next three-week Phase on Monday.

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

Phase 2 – Three Weeks - Week Three

Day Five - Low Volume, Upper Body II

Rack Dead Lifts - 4 sets
2 x 4 - 225 pounds
1 x 4 - 245 pounds
1 x 4 - 275 pounds (PR)

Bent Over T-Bar Rows - 3 sets
1 x 4 - 90 pounds
3 x 4 - 115 pounds
Hold contracted position for 5 seconds and negative drop for 5 second count.

Wide Grip Pull Down - 2 sets
2 x 10 - 155 pounds
2 x 10 - 140 pounds drop set
2 x 10 - 120 pounds drop set
2 x 10 - 100 pounds drop set
This exercise left us breathless

Rear Delts Machine - 2 sets
2 x 10 - 120 pounds
2 x 10 - 100 pounds drop set
2 x 10 - 85 pounds drop set
2 x 10 - 70 pounds drop set

Bar Bell Curls - 2 sets
2 x 5 50 pound bar bell - push against the drop for negatives

Cable Curls - 2 sets
2 x 10 - 45 pounds
2 x 10 - 40 pounds drop set
2 x 10 - 35 pounds drop set
2 x 10 - 30 pounds drop set

Cardio
20 minutes of HITT with three 8 elevation, 8 speed splits

We built off of Phase I for Phase II and now, we built off of Phase II for Phase III. This plan Rocks.

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Thursday, January 10th, 2008

Thursday, January 10, 2008 - Training for the 2008 FAME World Championships

Weight: 166.6

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 Three

Day Four - Low Volume, Upper Body I

Smith Machine Bench Press - 3 sets
1 x 5 rest pause reps - 185 pounds
1 x 5 rest pause reps - 205 pounds
1 x 5 rest pause reps - 225 pounds (PR)
(1 rep, rack, 10 seconds rest, rep 2, rack…)
Combined 3 x 10 push ups

Life Fitness Cable Cross Over - 3 sets
3 x 10 - 20 pounds
3 x 10 - 17.5 pounds - drop set
3 x 10 - 15 pounds - drop set
3 x 10 - 12.5 pounds - drop set
Combined 3 x 10 push ups

Smith Machine Seated Shoulder Press - 3 sets
1 x 5 rest pause reps - 135 pounds
1 x 5 rest pause reps - 145 pounds
1 x 5 rest pause reps - 155 pounds (PR)
Combined 3 x 10 push ups

Free Motion Cable Lateral Raises - 3 sets
3 x 10 - 20 pounds
3 x 10 - 17.5 pounds drop set
3 x 10 - 15 pounds drop set
3 x 10 - 12.5 pounds drop set
Combined 3 x 10 push ups

V-Bar Press Downs - 2 sets
2 x 10 - 65 pounds
2 x 10 - 57.5 pounds drop set
2 x 10 - 50 pounds drop set
2 x 10 - 42.5 pounds drop set
Combined 2 x 10 push ups

Cardio and Abs
25 Slant board crunches with a squeeze-hold for 3 seconds each rep
15 minutes of moderate speed, moderate elevation tread mill.

Another awesome session, including 150 push ups.

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Wednesday, January 9th, 2008

Wednesday, January 9, 2008 - Training for the 2008 FAME World Championships

Weight: 166.6 pounds

My training partner and I felt strong today, in spite of a tough legs workout yesterday.

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

Phase 2 – Three Weeks - Week Three

Day Three - Upper Body High Volume

Close Grip Lat Pull Down 4 Sets
1 x 10 - 140 pounds
1 x 10 - 150 pounds
1 x 10 - 160 pounds
1 x 10 - 165 pounds

Combined with:

Pull Ups 4 Sets
4 x 10 - body weight

Cable Rows 3 sets + Max + Max
3 x 10 - 140 pounds
3 x 15 - 120 pounds drop set
3 x 15 - 70 pounds drop set

Back stretch

Machine Preacher Curls 5 Sets
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 125 pounds
1 x 6 - 140 pounds
1 x 6 - 140 pounds

Dumb Bell Curls 5 Sets
4 x 8 - 30 pound dumb bells (singles, doubles, scissors)
1 x 21’s - 20 pound dumb bells

Standing Machine Shrugs 3 Sets
2 x 10 - 140 pounds
1 x 10 - 160 pounds

Cardio
20 minutes of moderate speed, moderate elevation

We are winding down from Phase II and are looking forward to Phase III next week.

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Tuesday, January 8th, 2008

Tuesday, January 8, 2008 - Training for the 2008 FAME World Championships

Weight: 166.8

My training partner and I were “toast” before we hit the gym floor this morning. He is training for his test for the next level of Blue Belt in Karate and his sensi put the class through a rigorous session last night. I was “toast” because I stayed up to watch LSU handle OSU in the “Game.”
I got about five hours of sleep, not nearly enough for what we were about to do.

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

Phase 2 – Three Weeks - Week Three

Day Two - Legs Day!

Squats - 4 Sets
1 x 6 - 255 pounds
1 x 6 - 275 pounds
1 x 6 - 300 pounds
1 x 20 - 255 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 - 175 pounds
1 x 12 - 160 pounds - drop set
1 x 10 - 145 pounds - drop set

Quad stretch

Stiff Leg Dead Lift - 2 Sets
2 x 8 - Holding 50 pound dumb bells

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 Donkey Press Calf Raises - 3 Sets
3 x 25 - 250 pounds

Standing Calf Raises - 3 Sets
3 x 25 - Body Weight

15 Minutes of moderate speed, zero elevation tread mill.

As I said, we were “toast.”

Nevertheless, an excellent workout. The SEC Rocks!

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Monday, January 7th, 2008

Monday, January 7, 2008 - Training for the 2008 FAME World Championships

Weight: 167.4 pounds

This is the first day of Week III, Phase II of Sean’s Mass Maker workout. My training partner and I each added to Personal Records (PR’s) in today’s workout.

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

Phase 2 – Three Weeks - Week Three

Day One – Upper Body High Load Workout

Incline Bench Press - 5 Sets
1 x 4 - 155 pounds
1 x 4 - 175 pounds
1 x 4 - 185 pounds
1 x 4 - 195 pounds
1 x 4 - 200 pounds (PR)
5 x 10 - Dips

Wide Grip Bench Press - 4 Sets
1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 200 pounds
1 x 4 - 215 pounds (PR)
4 x 10 - Dips

Cable Flies - 4 Sets
1 x 8 - 20 pounds
1 x 8 - 25 pounds
1 x 8 - 30 pounds
1 x 8 - 35 pounds
4 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 - 5 Sets
1 x 4 - 50 pound dumb bells
1 x 4 - 55 pound dumb bells
3 x 4 - 60 pound dumb bells

Seated Lateral Raises - 5 Sets
1 x 8 - 20 pound dumb bells
3 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells

Decline Skull Crushers - 4 Sets
2 x 8 - 70 pound fixed bar bell
2 x 8 - 80 pound fixed bar bell

Cardio
20 minutes - Low impact tread mill.

We ran out of time and will do abs at home tonight.

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Friday, January 4th, 2008

Friday, January 4, 2008 - Training for the 2008 FAME World Championships

Weight: 169.4

We completed the second week of Phase 2 and really enjoyed the experience. Next week, we will kick each exercise up by one set. We already have Phase III and it’s very interesting. We will start the next three-week Phase on January 14th.

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

Phase 2 – Three Weeks - Week Two

Day Five - Low Volume, Upper Body II

Rack Dead Lifts - 2 sets
2 x 4 - 225 pounds

Bent Over Dumb Bell Rows - 2 sets
1 x 4 - 65 pound dumb bells
1 x 4 - 70 pound dumb bells
Hold contracted position for 5 seconds and negative position for 8 seconds

Wide Grip Pull Down - 2 sets
2 x 10 - 150 pounds
2 x 10 - 140 pounds drop set
2 x 10 - 120 pounds drop set
2 x 10 - 100 pounds drop set
This exercise was a killer

Seated Cable Rope Rows to Face - 2 sets
2 x 4 - 45 pounds
Hold contracted position for 5 seconds and negative position for 5 seconds.

Rear Delts Machine - 2 sets
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 - 2 sets
2 x 5 Rest Pause Reps - 80 pounds (PR)

Cable Curls - 2 sets
2 x 10 - 45 pounds
2 x 10 - 40 pounds drop set
2 x 10 - 35 pounds drop set
2 x 10 - 30 pounds drop set