Old Navy’s Quest

Weight: 159.0 Pounds

Today I officially began my contest prep for my 28th contest and fifth Pro Show, the 2009 FAME Master Pro World Championships.

After my last show in June 2008, I took the rest of 2008 and the first half of 2009 off from competing in order to add some needed size. I was 138 pounds on stage at my last show and have been sitting at around 160 pounds for the past eight months. My plan is to compete somewhere near 150 pounds, depending upon how I look.

My training off season was designed to add lean mass by lifting heavy and eating clean. I believe I have done OK in this area. My body fat is around 8% (7 skin fold test) and I show a good deal of definition and vascularity.

I will continue to eat clean and lift heavy as I slowly loose a little body fat while trying to preserve as much of my new lean mass as I can.

Today I started Phase IV of a six phase training plan designed by Sean “Sully” Sullivan of Cape Cod, Massachusetts. Sully is a professional bodybuilder, contest promoter and coach. He is also a friend. Here is my workout.

Mass Maker Workout – Phase IV – Three or Four Weeks

Specialization Program for Back

Rest between all sets is 90 seconds unless specified.

Day One – Back Thickness

A. Dead lifts 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)

B. One arm Dumb Bell rows 4 sets of 6-8 reps

C. T-bar rows 4 sets of 4-6 reps

D. Seated cable rows 4 sets of 12-15 reps

Day Two – Legs and Delts

A1. Leg press 3 sets of 10-12 with three drop sets for a total of 25-30 reps a set

A2. Close stance squats 3 sets of 12-15

B1. Lunges 3 sets of 8-10

B2. Leg curls 3 sets of 12-15 with 2 drop sets for a total of 25-30 reps a set

C. Seated calf raise 3 sets 15-20

D1. Dumb Bell shoulder press 3 sets of 8-10 reps

D2. Seated lateral raise 3 sets of 10-12 reps with 2 drop sets for a total of 25-30 reps a set

Day Three – Back Width

A. Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4

B. Pull down wide to rear 4 sets of 8-10 reps

C. Straight arm pull downs 4 sets of 10-12 reps

D. Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)

Day Four – Back, Traps, Lower Back and Rear Delts

A. Bar Bell shrugs 6 sets of 4-6 reps

B. Seated Dumb Bell shrugs 4 sets of 6-8 reps

C. Weighted hyperextensions 4 sets of 8-10 reps

D. 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)

E. Bent over lateral raise 4 sets of 12-15 reps

Day Five – Chest and Arms

A1. Dumb Bell bench press 3 sets of 8-10

A2. Cable crossover 3 sets of 12-15 reps + 2 drops

B1. Bar Bell curls 3 sets of 10-12 reps

B2. Machine preacher curls 3 sets of 12-15 reps + 2 drops

C1. Close grip Bench Press 3 sets of 10-12