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 March, 2008
Friday, March 14th, 2008
Friday, March 14, 2008 - Training for the 2008 FAME World Championships, Grand Master Pro Class, Toronto, June 14
Weight: 155.2 - Firming up nicely
Grrrrrrrr…New Old Navy Rule: Don’t workout where you work.
My training partner and I work out at a Gold’s Gym five-days-a-week. After our sessions, I drive for about 10 minutes to the Birmingham YMCA where I work full-time as a Personal Trainer. Today, my partner had a early-morning business meeting so I decided to train solo at my Y. Bad choice. During my workout three of my clients asked me for help and two personal trainer buds wanted to talk. And the Director asked me if I would conduct a new member orientation 30 minutes later. I said, of course I would.
I managed the following training in an hour:
Arnold’s 3 sets
1 x 8 - 30 pounds
1 x 8 - 35 pounds
1 x 8 - 40 pounds
Seated Machine Rows 3 sets
1 x 8 140 pounds
1 x 8 150 pounds
1 x 8 160 pounds
Unassisted Pull Ups 3 sets
1 x 8 wide grip
1 x 8 hammer grip
1 x 8 biceps grip
Dumb Bell Curls 3 sets
1 x 8 25 pounds
1 x 8 30 pounds
1 x 8 35 pounds
Tread Mill - 20 minutes early and 30 minutes in the afternoon.
I guess it wasn’t too bad, but I was not focused like I usually am.
Posted in Training
Thursday, March 13th, 2008
Thursday, March 13, 2008 - 12 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 157.0 (After a re-feed day)
Sully’s Mass Maker Workout - Phase V, Week Three, Day Four.
We altered the plan by incorporating day 11 of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 282 reps - 70 pounds (5:40 without rest) On Monday, we go for 6:00 without rest. Funny, like hitting a wall, I found a new burst of energy after the 4:00 minute mark.
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Donkey Press Calf Extensions 3 x 25
3 x 25 - 200 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 305 pounds (maxed out the weight)
Abduction
3 x 10 - 295 pounds
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
Wednesday, March 12th, 2008
Wednesday, March 12, 2008, 13 Weeks Until the 2008 FAME World Championships.
Weight: 155.6 pounds
Today we did weight machine circuit training and HITT cardio.
Circuit Training:
Six sets of 15 reps on six Life Fitness machines: 540 Reps
Row
Lat Pull Down
Back Extension
Biceps Curls
Shoulder Press
Lateral Raise
We rested for 60-seconds after each circuit.
HITT Cardio:
5 20-second splits at 8.5 speed
I’m looking forward to 5:40 of Hungarian Oak Legs Blast squats tomorrow.
Posted in Training
Tuesday, March 11th, 2008
Tuesday, March 11, 2008 - 13 Weeks Until the 2008 FAME World Championships and Pro Showdown
Weight: 156.2
Chest and Triceps
Iso-Lateral Wide Chest Press
3 x 8 200 pounds
Iso-Lateral Super Incline Press
3 x 8 - 100 pounds
Iso-Lateral Bench Press
3 x 8 - 120 pounds
Pec Deck
1 x 8 - 100 pounds
1 x 8 - 130 pounds
1 x 8 - 145 pounds
Triceps Press Down
1 x 8 - 57.5 pounds
1 x 8 - 65.0 pounds
1 x 8 - 72.5 pounds
Rope Pull Downs
1 x 8 - 42.5 pounds
1 x 8 - 50.0 pounds
1 x 8 - 57.5 pounds
Push Ups
1 x 20
Tread Mill
20 minutes of moderate speed work
A good change-of-pace workout.
Posted in Training
Monday, March 10th, 2008
Monday, March 10, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 156.0
Sully’s Mass Maker Workout - Phase V, Week Three, Day One.
We altered the plan by incorporating day ten of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 230 reps - 70 pounds (5:20 without rest) On Thursday, we go for 5:40 without rest. This is catching up with me. I was only able to add 5 squats with the extra 20 seconds. Whew.
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions 3 x 25
3 x 25 - 160 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 305 pounds (maxed out the weight)
Abduction
3 x 10 - 295 pounds
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 growing some quads muscle for sure.
Posted in Training
Friday, March 7th, 2008
Friday, March 7, 2008, Training for the 2008 FAME World Championships
Weight: 156.7
Today we focused on pause-rest sets.
Shoulder Press 2 sets
2 x 6 - 140 pounds (pause for 10 seconds between reps)
Lats Pull Downs 2 sets
2 x 6 - 180 pounds (pause for 10 seconds between reps)
Seated Rows 2 sets
2 x 6 - 180 pounds (pause for 10 seconds between reps)
Chest Press 2 sets
2 x 6 - 210 pounds (pause for 10 seconds between reps)
20 minutes of tread mill.
A good week of good work.
Posted in Training
Thursday, March 6th, 2008
Thursday, March 6, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 157.4
Sully’s Mass Maker Workout - Phase V, Week Two, Day Four.
We altered the plan by incorporating day nine of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 225 reps - 70 pounds (5:00 without rest). This is insane.
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)
Seated Calf Extensions on the Donkey Press Machine 3 x 25
3 x 25 - 200 pounds
Standing Calf Raises 3 x 25
3 x 25 - Body Weight
Adduction
3 x 10 - 305 pounds (maxed out the weight)
Abduction
3 x 10 - 275 pounds
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 awesome.
Posted in Training
Wednesday, March 5th, 2008
Wednesday, March 5, 2008, 14 Weeks Until the 2008 FAME Grand Master Pro World Championships
Weight: 158.2
Today was a non-weight training day so we did a 500.
We did 10 sets of 5 different exercises as a circuit, with no rest between circuits except for 60-seconds between the fifth and six.
Unassisted Pull Ups
10 x 10 - 100 pull ups (wide, narrow, biceps and hammer grip)
Hanging Leg Lifts
10 x 10 - done slowly with a hold at the top - 100 leg lifts
Slant Board Crunches
10 x 10 - each crunch was held for a few seconds - 100 crunches
Push Ups
10 x 10 - full extension and drop without touching the floor - 100 push ups
Skip Rope
10 x 10 - 100 skips
20 minutes of tread mill.
This was an exhausting and fun workout of 500 reps.
Posted in Training
Tuesday, March 4th, 2008
Tuesday, March 4, 2008 - 14 Weeks Until the 2008 FAME World Championships in Toronto
Weight: 158.6
We did a little chest and a little back work today.
Dumb Bell Bench Press - 6 sets
1 x 6 - 60 pound dumb bells
1 x 5 - 70 pound dumb bells
1 x 4 - 80 pound dumb bells
1 x 6 - 65 pound dumb bells
1 x 5 - 75 pound dumb bells
1 x 5 - 90 pound dumb bells
Seated Cable Rows - 6 sets
2 x 6 - 140 pounds
2 x 6 - 160 pounds
2 x 6 - 180 pounds
30 minutes of tread mill.
Loved the intense dumb bell bench press session.
Posted in Training
Monday, March 3rd, 2008
Monday, March 3, 2008 - 15 Weeks until the 2008 FAME World Championships and Pro Showdown.
Weight: 159.0
Sully’s Mass Maker Workout - Phase V, Week Two, Day One.
We altered the plan by incorporating day eight of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 185 reps - 70 pounds (4:40 without rest) On Thursday, we go for 5:00 without rest.
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)
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 10 - 305 pounds (maxed out the weight)
Abduction
3 x 10 - 275 pounds
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 killing us.
Posted in Training
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