Blog Entry
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
