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 February, 2008
Friday, February 29th, 2008
Friday, February 29, 2008 - 15 Weeks Until the 2008 FAME World Championships and Pro Showdown.
Weight: 160.0
Mass Maker Workout - Upper Body Vertical Dominant
Incline Bench Press 4 sets of 4-6 reps
1 x 6 - 135 pounds
1 x 6 - 155 pounds
1 x 6 - 175 pounds
1 x 6 - 185 pounds
Wide Grip Pull Downs 4 sets of 4-6 reps
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 130 pounds
1 x 6 - 145 pounds
Decline Triceps Extensions (Skull Crushers) 6 sets of 8/6/4/8/6/4 reps
1 x 8 - 50 pounds
1 x 6 - 60 pounds
1 x 4 - 70 pounds
1 x 8 - 80 pounds
1 x 6 - 90 pounds
1 x 4 - 100 pounds (I could only do one rep. My training partner did four reps)
Dumb Bell Curls 6 sets of 6-8 reps
1 x 6 - 25 pounds
1 x 6 - 30 pounds
1 x 6 - 35 pounds
1 x 6 - 40 pounds
1 x 6 - 45 pounds
25 minutes of tread mill.
A good ending to week one of Phase V of the Mass Maker/Hungarian Oak Leg Blast workout.
Posted in Training
Thursday, February 28th, 2008
Thursday, February 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 160.0
We did day eight of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 175 - 70 pounds (4:20 without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)
Plus:
Adduction
3 x 10 - 275 pounds (Maxed the machine)
Abduction
3 x 10 - 250 pounds
Calves Extensions
3 x 25 - 150 pounds
Calves Raises
3 x 25 - Body weight
Posted in Training
Wednesday, February 27th, 2008
Wednesday, February 27, 2008, Training for the 2008 FAME World Championships
Weight: 159.0
Mass Maker Workout - Non-Weight Training Session
Today we focused on bodyweight exercises.
Pull Ups
5 x 10 (wide, narrow, hammer and biceps grip)
Hanging Leg Lifts
4 x 25
Push Ups
2 x 25
Slant Board Crunches
2 x 25
Unassisted Sit Ups
2 x 25
10 flights of stairs, non-stop
Nice change of pace workout.
Posted in Training
Tuesday, February 26th, 2008
Tuesday, February 26, 2008, Training for the 2008 FAME World Championships
Weight: 159.4
Today we continued Phase V of the Mass Maker Plan
Upper Body Horizontal Dominant
Bench Press 6 sets of 5/4/3/5/4/3 reps
1 x 5 - 155 pounds
1 x 4 - 175 pounds
1 x 3 - 185 pounds
1 x 5 - 165 pounds
1 x 4 - 185 pounds
1 x 3 - 205 pounds (PR)
Seated Cable Rows 6 sets of 4-6 reps
2 x 6 - 120 pounds
2 x 6 - 140 pounds
2 x 6 - 160 pounds
Decline Skull Crushers 6 sets of 5/4/3/5/4/3
1 x 5 - 60 pounds
1 x 4 - 70 pounds
1 x 3 - 80 pounds
1 x 5 - 70 pounds
1 x 4 - 80 pounds
1 x 3 - 90 pounds (PR)
25 minutes of tread mill.
Posted in Training
Monday, February 25th, 2008
Monday, February 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 161.4
Sully’s Mass Maker Workout - Phase V, Week One, Day One.
We altered the plan by incorporating day six of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 146 - 70 pounds (4.0 minutes without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)
Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 25 - 275 pounds (maxed out the weight)
Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.
The Hungarian Oak Legs Blast is a fun workout.
Posted in Training
Friday, February 22nd, 2008
Friday, February 22, 2008 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 163.0
This was the final day of Phase IV of Sully’s Mass Maker Workout. We begin three week’s of Phase V on Monday.
We did a few different exercises on the last day.
Hammer Strength Iso-Lateral Chest Press
1 x 8 - 250 pounds
1 x 8 - 275 pounds
1 x 8 - 300 pounds (PR)
3 x 8 - Dips
Hammer Strength Incline Chest Press
1 x 8 - 100 pounds
1 x 8 - 125 pounds
2 x 8 - Dips
Decline Triceps Extensions (Skull Crushers)
3 x 8 - 70 pounds
Triceps Press Downs
3 x 8 - 70 pounds
20 minutes of tread mill
Posted in Training
Thursday, February 21st, 2008
Thursday, February 21, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 162.4
We did day six of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 125 - 70 pounds (3:40 without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week Three, Day Four – Back, Traps, Lower Back and Rear Delts
Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 50 pound dumb bells
4 x 8 - 55 pound dumb bells (total of 128 reps)
Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds
Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
4 x 12 - 20 pounds
Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 25 pound dumb bells
20 minutes of tread mill
Posted in Training
Wednesday, February 20th, 2008
Wednesday, February 20, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 159.8
Mass Maker Workout - Phase IV, Week Three, Day three
Pull Ups - 6 sets of 6-8 reps
3 x 8 - with a 25 pound plate strapped around my waist
3 x 8 - body weight
Lat Pull Downs (Cable) 4 sets of 8-10 reps
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
1 x 8 - 160 pounds
Standing Shoulder Raises 4 sets of 8-10 reps
4 x 8 - 100 pounds
Slant Board Crunches 4 sets of 15-20 reps
4 x 25 - done slowly, with a squeeze/hold of the abs in each rep
20 minutes of tread mill
Posted in Training
Tuesday, February 19th, 2008
Tuesday, February 19, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 163.0
I started a very slow contest cutting diet yesterday for my first three events of the year:
Guest Posing appearance, 2008 NGA Carolina Night of Champions - Greensboro, NC, June 7
2008 FAME World Championships and Pro Showdown, Toronto, Canada, June 14
2008 NPA Nationals and Masters Universe Pro Qualifier, Ft. Lee, VA, June 28
Sully’s Mass Maker Workout - Phase IV - Three Weeks
Week Three, Day Two
Dead Lifts - 3 sets 7/5/3
1 x 7 - 185 pounds
1 x 5 - 205 pounds
1 x 5 - 250 pounds (PR)
Arnold’s - 3 sets 8-10 reps
1 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells
1 x 8 - 45 pound dumb bells
Shrugs - 3 sets 9-10 reps
3 x 8 - 50 pound dumb bells (1 x front, 1 x side, 1 x back and 1 x side equals one rep)
Lateral and Extension Dumb Bell Raises - 3 sets 10-12 reps
3 x 10 - 20 pound dumb bells (1 x lateral, 1 x extension equals one rep)
Biceps Curls (21’s) 2 sets
2 x 21 - 25 pound dumb bells
20 minutes of tread mill.
Posted in Training
Monday, February 18th, 2008
Monday, February 18, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 165.0
Sully’s Mass Maker Workout - Phase IV, Week Three, Day One.
We altered the plan by incorporating day five of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 110 - 70 pounds (3:20 without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)
Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Sully’s Plan - Back Thickness
One Arm Dumb Bell Rows 4 sets of 6-8
1 x 8 - 55 pounds
1 x 8 - 65 pounds
1 x 8 - 70 pounds
1 x 8 - 75 pounds
Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 95 pounds
1 x 15 - 110 pounds
1 x 15 - 140 pounds
1 x 15 - 160 pounds
Tread Mill - 20 minutes of moderate speed work.
The Hungarian Oak Legs Blast is rocking and rolling.
Posted in Training
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