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 15th, 2008
Friday, February 15, 2008 - Training for the 2008 FAME World Championship and Pro Showdown
Sully’ s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week Two, Day Five – Chest and Arms
Dumb Bell bench pres s 3 sets of 8-10
1 x 10 - 55 pound dumb bells
1 x 10 - 65 pound dumb bells
1 x 10 - 75 pound dumb bells
Cable crossover 3 sets of 12-15 reps + 2 drops
3 x 15 - 45 pounds
3 x 10 - 35 pounds drop set
3 x 10 - 30 pounds drop set
Bar Bell curls 3 sets of 10-12 reps
2 x 10 - 50 pounds
1 x 10 - 60 pounds
We did these reps slowly with a squeeze at the top
Machine preacher curls 3 sets of 12-15 reps + 2 drops
3 x 12 - 80 pounds
3 x 12 - 65 pounds drop set
3 x 12 - 50 pounds drop set
Close grip Bench Pres s 3 sets of 10-12
1 x 12 - 105 pounds
1 x 12 - 125 pounds
1 x 12 - 125 pounds
V bar triceps pres s downs 3 sets of 12-15 + 2 drops
1 x 12 - 65 pounds
1 x 12 - 55 pounds drop set
1 x 12 - 45 pounds drop set
20 minutes of tread mill
A great finish to Week Two of Phase IV.
Posted in Training
Thursday, February 14th, 2008
Thursday, February 14, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 164.0
We did day four of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 90 - 70 pounds (3:00 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 Two, 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 - 15 pounds
Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 20 pound dumb bells
20 minutes of tread mill.
Posted in Training
Wednesday, February 13th, 2008
Wednesday, February 13, 2007 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 163.0
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week Two - Day Three – Back Width
Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
6 x 8 slow and full up and full down - 48 pull ups - we did wide, narrow, hammer and biceps grips
Wide Grip Lats Pull Down 4 sets of 8-10 reps
1 x 8 - 105
1 x 8 - 125
1 x 8 - 125
1 x 8 - 145
Straight arm pull downs 4 sets of 10-12 reps
1 x 12 - 42.5
1 x 12 - 50
1 x 12 - 57.5
1 x 12 - 65
Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)
1 x 15 - 42.5
1 x 15 - 50
1 x 15 - 57.5
20 minutes of tread mill.
Posted in Training
Tuesday, February 12th, 2008
Tuesday, February 12, 2007 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 164.0
Sully’s Mass Maker Workout - Phase IV - Three Weeks - Specialization Program for Back
Week Two, Day Two
Shoulders and Abs
Smith Machine Seated Presses 4 x 8
1 x 8 - 95 pounds
1 x 8 - 115 pounds
1 x 8 - 120 pounds
1 x 8 - 135 pounds
Standing Lateral Raises
4 x 8 - 25 pounds
Standing Shoulder Extensions
4 x 8 - 25 pounds
Hanging Leg Lifts
4 x 25
Slant Board Crunches
4 x 25
20 minutes of moderate speed, moderate elevated tread mill.
Posted in Training
Monday, February 11th, 2008
Monday, February 11, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
I’m a grandfather. My first granddaughter was born today in Birmingham, Alabama at 12.59 PM Central Time. Our beautiful Figure Model weighed in at 6 pounds, 5 ounces. Gianna Marie and her Mom, Christina are doing well. I’m in heaven.
Weight: 164.8
Sully’s Mass Maker Workout - Phase IV, Week Two, Day One.
We altered the plan by incorporating day three of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 83 - 70 pounds (2:40 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
Lats Cable Pull Downs - 4 Sets of 10
1 x 10 - 80 pounds
1 x 10 - 100 pounds
1 x 10 - 120 pounds
1 x 10 - 140 pounds
Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 90 pounds
1 x 15 - 100 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 getting more interesting.
Posted in Training
Friday, February 8th, 2008
Friday, February 8, 2008 - Training for the 2008 FAME World Championship and Pro Showdown
Sully’ s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week One, Day Five – Chest and Arms
Dumb Bell bench pres s 3 sets of 8-10
1 x 10 - 40 pound dumb bells - warm up
1 x 10 - 50 pound dumb bells
1 x 10 - 60 pound dumb bells
1 x 10 - 70 pound dumb bells
Cable crossover 3 sets of 12-15 reps + 2 drops
3 x 15 - 45 pounds
3 x 10 - 35 pounds drop set
3 x 10 - 30 pounds drop set
Bar Bell curls 3 sets of 10-12 reps
2 x 10 - 40 pounds
1 x 10 - 50 pounds
We did these reps slowly with a squeeze at the top
Strive Smart Strength Machine preacher curls 3 sets of 12-15 reps + 2 drops
3 x 12 - 35 pounds
3 x 12 - 30 pounds drop set
3 x 12 - 25 pounds drop set
This is a unique apparatus. The weights are placed in three different positions, giving the biceps different work with each set
Close grip Bench Pres s 3 sets of 10-12
1 x 12 - 95 pounds
1 x 12 - 115 pounds
1 x 12 - 125 pounds
V bar triceps pres s downs 3 sets of 12-15 + 2 drops
1 x 12 - 50 pounds
1 x 12 - 40 pounds drop set
1 x 12 - 35 pounds drop set
We added a little calves work
Cybex Standing Calf Raises
3 x 25 - 100 pounds
Standing Calf Raises
3 x 25 body weight
A great finish to week one of Phase IV.
Posted in Training
Thursday, February 7th, 2008
Thursday, February 7, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 166.0
We did day two of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 75 - 70 pounds (2:20 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 One, 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 - 50 pound dumb bells (total of 128 reps)
Weighted hyperextensions 4 sets of 8-10 reps
4 x 10
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 - 15 pounds
Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 20 pound dumb bells
20 minutes of tread mill.
Posted in Training
Wednesday, February 6th, 2008
Wednesday, February 6, 2007 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 166.0
Sully’s Mass Maker Workout – Phase IV – Three Weeks
Specialization Program for Back
Week One - Day Three – Back Width
A. Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
We did these as directed, slow and full up and full down
B. Wide Grip Lats Pull Down 4 sets of 8-10 reps
1 x 8 - 100
1 x 8 - 120
1 x 8 - 120
1 x 8 - 140
C. Straight arm pull downs 4 sets of 10-12 reps
1 x 12 - 35
1 x 12 - 42.5
1 x 12 - 50
1 x 12 - 57.5
D. Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)
1 x 15 - 42.5
1 x 15 - 50
1 x 15 - 57.5
20 minutes of tread mill.
Posted in Training
Tuesday, February 5th, 2008
Tuesday, February 5, 2007 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 166.4
Sully’s Mass Maker Workout - Phase IV - Three Weeks - Specialization Program for Back
Week One, Day Two
Back Thickness and Deltoids
Dead Lifts - 6 Sets 7/5/3/7/5/3 (Work up to a 3 rep maximum twice)
1 x 7 - 185 pounds
1 x 5 - 205 pounds
1 x 3 - 235 pounds
1 x 7 - 185 pounds
1 x 5 - 205 pounds
1 x 3 - 240 pounds (PR)
T-Bar Rows - 4 Sets of 4-6 Reps
4 x 6 - 125 pounds
Arnold’s - 3 sets of 10 Reps
1 x 10 - 30 pound dumb bells
1 x 10 - 35 pound dumb bells
1 x 10 - 40 pound dumb bells
20 minutes of moderate speed, moderate elevated tread mill.
After yesterday’s legs workout, the dead lifts were very tough.
Posted in Training
Monday, February 4th, 2008
Monday, February 4, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
It’s also the first day of my new career as a Certified Personal Trainer for the Birmingham YMCA. This facility is located in a very upscale part of Birmingham called Mountain Brook. There are plenty of members who can afford and who want personal training. I believe I picked up my first two clients today just by walking around the gym and offering some help and encouragement.
Weight: 166.2
Sully’s Mass Maker Workout - Phase IV, Week One, Day One.
We altered the plan by incorporating day one of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 65 - 70 pounds (two minutes 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 Plan - Back Thickness
One Arm Dumb Bell Rows - 4 Sets of 6-8
1 x 8 - 50 pound dumb bells
1 x 8 - 55 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 65 pound dumb bells
Seated Cable Rows - 4 sets of 12-15
1 x 15 - 85 pounds
1 x 15 - 100 pounds
1 x 15 - 120 pounds
1 x 15 - 140 pounds
We will pick up a couple of today’s exercises tomorrow, a Legs day, which we won’t do.
Tread Mill - 20 minutes of moderate speed work.
The Hungarian Oak Legs Blast was a Blast.
Posted in Training
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