Fourth Year Student: My Senior Year

Training Over 35 Lifter
61

Thursday, January 17, 2008 - Training for the 2008 FAME World Championships

Weight: 167.0

Today was a non-weight training day and we focused on abs and cardio.

Hanging Leg Lifts
4 x 25 - legs straight out

Extreme Slant Board Crunches - 55 degree slant
4 x 25 - crunches with a squeeze at the top of each crunch

Unassisted Sit Ups
2 x 25

Machine Crunches
2 x 25

Skip Rope
200 x skips

20 minutes of moderate speed, moderate elevation tread mill

We will resume the Mass Maker program tomorrow and Saturday morning.

62

lol - Scott, you work harder on your “easy days” than I used to on my “max effort days”.

I’ve got a friend (fellow Mustang enthusiast) who had a custom gearshift knob made for his 6-speed tranny. It has the “standard” numbers on the gear pattern for 1 through 5, but in pace of “6” it says “Go man, GO!” - that’s what I think of as I read over your daily workouts. Gotta respect/admire your determination.

Go man, GO!

Don

63

Thank you, Don. I get a lot of ‘reads’ of my journal here, but not too many comments. I really do appreciate your message. I am well motivated, but when I receive a "Go man, GO!, like that, I feel the support. I will Go, man, GO! as I continue to train for my next Pro show in June.

64

Friday, January 18, 2008 - Training for the 2008 FAME World Championships.

Weight: 167.4

Because my training partner and I took a day off from weight training this week, we will do Day Five of Week One of Phase III on Sunday afternoon. We are taking Saturday off because it’s expected to snow here tomorrow morning. Birmingham, Alabama doesn’t get snow that often and most motorists don’t have a clue how to drive in those conditions, so we are staying off the road. I lived in Chicago, Connecticut, New York City and Northern Virginia and know how to handle bad weather. My partner is from Pennsylvania and he knows too. It’s the locals we worry about.

Sully’s Mass Maker Workout - Phase III - Three Weeks

For this next phase we do a chest/delts specialization program so the volume is lower for every other body part.

Day Four - Chest/Delts High Volume

A. Decline Bench Press - 4 sets of 4-6
1 x 6 - 175 pounds

1 x 6 - 185 pounds

1 x 6 - 195 pounds

1 x 6 - 205 pounds (my partner did 1 RM of 275)

B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds)
1 x 8 - 60 pound dumb bells
1 x 8 - 65 pound dumb bells
1 x 8 - 70 pound dumb bells
1 x 8 - 80 pound dumb bells
B2. Push ups - 4 sets of as many as possible
4 x 15 - this was a tough superset

C. Cable Crossover - 4 sets of 6-8 with 2 weight drops for as many as possible
2 x 8 - 20 pounds
2 x 10 - 15 pounds drop set
2 x 10 - 10 pounds drop set
We only completed two sets because of time

D. Chest stretch
2 x 30 pound dumb bells

E. Seated Press on Hammer Machine or Dumb Bell Press - 4 sets of 4-6
We skipped this one because we did seated shoulder press yesterday

F1. Alternate Dumb Bell Front Raise - 4 sets of 8-10
4 x 10 - 20 pound dumb bells
F2. Standing Lateral Raises - 4 sets of 8-10
4 x 10 - 20 pound dumb bells
We did these 4 sets as one set, front raises to laterals, front raises to laterals. Fun.

G. One Arm Cable Lateral Raises - 4 sets of 8-10 with 2 drops each set
2 x 10 - 15 pounds
2 x 10 - 10 pounds drop set
2 x 10 - 5 pounds drop set
We ran out of time and could only complete two sets

H. Shoulder stretch

I. 15 minutes of low impact tread mill.

65

Sunday, January 20, 2008 - Training for the 2008 FAME World Championships.

Weight: 166.4

My training partner and I completed week one of Phase III. This is a difficult, but fun training regimen.

Sully’s Mass Maker Workout - Phase III - Three Weeks

For this next phase we will start with a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.

Day Five - Back, Shoulders and Biceps

A. Bent Over Bar Bell Rows - 3 sets of 8-10
1 x 8 - 95 pounds
1 x 8 - 125 pounds
1 x 8 - 145 pounds
We paused at the top of each rep and squeezed.

B. Unassisted Chins - 3 sets of 8-10
1 x 10 - wide grip
1 x 10 - hammer grip
1 x 10 - medium grip

C. Dumb Bell Shrugs - 3 sets of 10-15
3 x 30 - 50 pound dumb bells
Each set, we did 10 front shrugs, 10 side shrugs and 10 rear shrugs, with a hold-squeeze in each rep.

D. Decline Bar Bell Skull Crushers - 4 sets of 8-10
2 x 10 - 60 pounds
2 x 10 - 70 pounds

E. Dumb Bell Curls - 4 sets of 8-10
1 x 8 - 30 pound dumb bells
1 x 8 - 40 pound dumb bells
1 x 8 - 45 pound dumb bells
1 x 8 - 50 pound dumb bells (PR)
My training partner did preacher curls and had a PR at 125 pounds. Whew!

F. 20- minutes of low impact tread mill.

A great first week of this Phase.

66

Go, man, go!

67

Thanks. You too, Warrior.

68

Monday, January 21, 2008 - Training for the 2008 FAME World Championships

Weight: 166.0

My training partner and I had a tough workout today. We met yesterday afternoon for a training session and pretty well left the gym exhausted. I believe the residual weakness was still with us this morning. We had problems with some of the lifts that were easier last Monday. There is no doubt that the body needs time to rest and recover. We didn’t give our bodies enough time to do either.

Sully’s Mass Maker Workout - Phase III - Three Weeks

For this next phase we start with a chest/delts specialization. It�??s a specialization program so the volume is lower for every other body part.

Week Two - Day One - Chest/Delts - Heavy weights

A. Incline Bench Press - 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)
1 x 7 - 160 pounds
1 x 5 - 185 pounds
1 x 3 - 205 pounds

1 x 7 - 165 pounds
1 x 5 - 185 pounds
1 x 3 - 205 pounds (last Monday I did 215)

B. Overhead Push Press - 6 sets of 7/5/3/7/5/3
1 x 7 - 140 pounds
1 x 5 - 160 pounds
1 x 3 - 160 pounds (last Monday I did 190)

1 x 7 - Didn’t do this set
1 x 5 - Didn’t do this set
1 x 3 - Didn’t do this set

C. Low Incline Dumb Bell Press (10% incline) - 4 sets of 8/6/4/20
1 x 8 - 60 pound dumb bells
1 x 6 - 70 pound dumb bells
1 x 4 - 80 pound dumb bells
1 x 20 - 50 pound dumb bells

D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20
1 x 8 - 40 pound dumb bells
1 x 6 - 45 pound dumb bells
1 x 4 - 55 pound dumb bells
1 x 20 - 35 pound dumb bells
I managed a 5 pound increase for each of these sets.

20 minutes of low impact tread mill.

Whew!

69

Tuesday, January 22, 2008 - Training for the 2008 FAME World Pro Championships

Weight: 164.0

Sully’s Mass Maker Workout - Phase III - Three Weeks

Week Two - Day Two - Legs

A1. Full Squat - 3 sets of 8/6/20
1 x 8 - 255 pounds
1 x 6 - 275 pounds
1 x 20 - 225 pounds

Each set combined with:

A2. Single Leg Press
3 x 10 - 50 pounds (10 x each leg)

We added Single Leg Press to this workout. Coming off a Squat, then doing 20 full Single Leg Presses, and then doing Extensions without a break took our breath away. Wow. Great stuff.

A3. Leg Extensions - 3 sets of 12-15
1 x 12 - 165 pounds
1 x 12 - 175 pounds
1 x 12 - 200 pounds (PR)

We did A1, A2 and A3 with no rest between sets and rested two minutes between the combination sets.

B1. Stiff Leg Dead Lifts - 3 sets of 8-10
1 x 8 - 155 pounds
1 x 8 - 175 pounds
1 x 8 - 185 pounds

Each set combined with:

B2. Leg Curls - 3 sets of 12-15
1 x 12 - 125 pounds
1 x 12 - 130 pounds
1 x 12 - 135 pounds

C1. Donkey Press Seated Calf Raises - 3 sets 15-20
3 x 25 - 250 pounds, toes straight, toes out, toes in

Each set combined with:

C2. Standing Calf Raises - 3 sets 15-20
3 x 25 - Body weight, toes straight, toes out, toes in

15 minutes of cool-down tread mill.

My training partner and I enjoyed this intense workout

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Wednesday, January 23, 2008 - Training for the 2008 FAME World Pro Championships.

Weight: 164.2

Sully’s Mass Maker Workout - Phase III - Three Weeks

For this phase we work a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.

Week Two, Day Three - Chest/Delts High Density Loading

A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
1 x 8 - 165 pounds + 10 from last week
1 x 8 - 175 pounds + 10 from last week
1 x 8 - 185 pounds + 10 from last week
1 x 8 - 205 pounds + 20 from last week. My partner had a PR of 225 pounds

A2. Dips - 4 sets of 6-8
4 x 8 - body weight

A3. Dumb Bell Flies - 4 sets of 15-20
2 x 15 - 35 pound dumb bells + 5 pounds from last week
1 x 15 - 40 pound dumb bells + 5 pounds from last week
1 x 15 - 45 pound dumb bells + 10 pounds from last week

(We did three sets, A1, A2, A3, without rest, then rested 90- seconds)

B1. Seated Smith Press - 3 sets of 8-10
1 x 8 - 120 pounds + 5 pounds from last week
1 x 8 - 135 pounds + 5 pounds from last week
1 x 8 - 145 pounds + 5 pounds from last week

B2. Front Raise with Bar Bells - 3 sets of 8-10
1 x 8 - 50 pound bar bell + 5 pounds from last week
1 x 8 - 60 pound bar bell + 5 pounds from last week
1 x 8 - 65 pound bar bell

B3. Seated Lateral Raise - 3 sets of 15-20
3 x 15 - 25 pound dumb bells + 5 pounds from last week

(We did three B1, B2, B3 sets without rest, then rest 90- seconds)

Plus 20-minutes of low impact tread mill work.

This plan builds from week to week. Sweet.

71

Thursday, January 24, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 165.4

Sully’s Mass Maker Workout - Phase III - Three Weeks

For this next phase we do a chest/delts specialization program so the volume is lower for every other body part.

Day Four - Chest/Delts High Volume

A. Decline Bench Press - 4 sets of 4-6
1 x 6 - 185 pounds
1 x 6 - 195 pounds
1 x 6 - 215 pounds
1 x 6 - 225 pounds - PR - Last week I did 205

B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds)
1 x 8 - 65 pound dumb bells
1 x 8 - 70 pound dumb bells
1 x 8 - 75 pound dumb bells
1 x 8 - 80 pound dumb bells
B2. Push ups - 4 sets of as many as possible
4 x 15 - this was a tough superset

C. Cable Crossover - 4 sets of 6-8 with 2 weight drops for as many as possible
2 x 8 - 20 pounds
2 x 10 - 15 pounds drop set
2 x 10 - 10 pounds drop set
We only completed two sets

D. Chest stretch
2 x 30 pound dumb bells

E. Seated Press on Hammer Machine or Dumb Bell Press - 4 sets of 4-6
We skipped this because we did seated shoulder press yesterday

F1. Alternate Dumb Bell Front Raise - 4 sets of 8-10
4 x 10 - 20 pound dumb bells
F2. Standing Lateral Raises - 4 sets of 8-10
4 x 10 - 20 pound dumb bells
We did these 4 sets as one set, front raises to laterals, front raises to laterals.

G. One Arm Cable Lateral Raises - 4 sets of 8-10 with 2 drops each set
2 x 10 - 15 pounds
2 x 10 - 10 pounds drop set
2 x 10 - 5 pounds drop set
We only complete two sets

H. Shoulder stretch

I. 15 minutes of low impact tread mill.

This is a tough workout to complete in 90-minutes. If we had two hours, it would be better.

72

My mind wobbles at that many sets and reps. How much time are you allowing between set? Are you timing that or are you just catching your breath and moving on to the next set after your partner finishes his workset?

73

[quote]The Pencil Neck wrote:
My mind wobbles at that many sets and reps. How much time are you allowing between set? Are you timing that or are you just catching your breath and moving on to the next set after your partner finishes his workset?[/quote]

While my partner works, I rest. While I work, he rests. We also spot each other. Our workouts last 90-minutes.

74

Friday, January 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 166.4

Sully’s Mass Maker Workout - Phase III - Three Weeks

This Phase is a specialization program so the volume is lower for every other body part.

Week Two, Day Five - Back, Shoulders and Biceps

A. Bent Over Dumb Bell Rows - 3 sets of 8-10
1 x 8 - 50 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 70 pound dumb bells
We paused at the top of each row and squeezed.

B. Unassisted Chins - 3 sets of 8-10
1 x 10 - wide grip
1 x 10 - hammer grip
1 x 10 - medium grip

C. Dumb Bell Shrugs - 3 sets of 10-15
3 x 40 - 50 pound dumb bells
Each set, we did 10 front shrugs, 10 side shrugs, 10 rear shrugs and 10 side shrugs, with a hold-squeeze in each rep.

D. Decline Dumb Bell Extensions - 4 sets of 8-10
2 x 10 - 25 pound dumb bells
2 x 10 - 30 pound dumb bells

E. Dumb Bell Curls - 4 sets of 8-10
1 x 8 - 30 pound dumb bells
1 x 8 - 40 pound dumb bells
1 x 8 - 45 pound dumb bells
1 x 8 - 50 pound dumb bells

1 x 25 Slant board crunches and 1 x 25 Hyper extensions (stretch)

F. 20- minutes of low impact tread mill.

A great second week of this Phase.

75

Monday, January 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 166.8

I trained two of my local athletes on Saturday, Dana, a Figure Pro and Damon, a future Masters Competitor. I introduced both of them to Phase I of this plan.

Sully’s Mass Maker Workout - Phase III - Three Weeks

This phase is a chest/delts specialization. It�??s a specialization program so the volume is lower for every other body part.

Week Three - Day One - Chest/Delts - Heavy weights

A. Incline Bench Press - 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)
1 x 7 - 165 pounds
1 x 5 - 185 pounds
1 x 3 - 205 pounds

1 x 7 - 165 pounds
1 x 5 - 185 pounds
1 x 3 - 205 pounds

B. Life Fitness Machine Shoulder Press - 6 sets of 7/5/3/7/5/3
1 x 7 - 60 pounds
1 x 5 - 80 pounds
1 x 3 - 95 pounds

1 x 7 - 95 pounds
1 x 5 - 110 pounds
1 x 3 - 125 pounds

C. Incline Machine Chest Press - 4 sets of 8/6/4/20
1 x 8 - 150 pounds
1 x 6 - 165 pounds
1 x 4 - 185 pounds
1 x 20 - 165 pounds

D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20
1 x 8 - 45 pound dumb bells
1 x 6 - 50 pound dumb bells
1 x 4 - 55 pound dumb bells
1 x 20 - 40 pound dumb bells

20 minutes of low impact tread mill.

My training partner took his test for Senior Blue Belt in Karate on Saturday. We will know on Thursday if he passed. He thinks he did.

76

Tuesday, January 29, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 165.0

Hungarian Oak Leg Blast

Since this is Legs day, my training partner and I decided to practice a new Legs routine we will begin on Monday and do twice a week for eight weeks.

It’s a very simple plan:

  • One set of squats
  • Two sets of leg extensions
  • Three sets of leg curls

That’s it!

But the efficacy isn’t to be found in the amount of sets or the exercise selection; rather it is in the way each exercise is being being performed.

Exercise 1) Full back squat:

For this first movement perform two warm-up sets of 6-8 squats with a bar bell that equals 30% of your maximum squat. You will use this same weight for eight weeks. After warm up sets, you can begin this workout from hell.

Week 1
Session 1.1: (Monday) 1 x 2 minutes Session 1.2: (Thursday) 1 x 2:20

Week 2
Session 2.1: (Monday) 1 x 2:40 Session 2.2: (Thursday) 1 x 3 minutes

Week 3
Session 3.1: (Monday) 1 x 3:20 Session 3.2: (Thursday) 1 x 3:40

Week 4
Session 4.1: (Monday) 1 x 4 minutes Session 4.2: (Thursday) 1 x 4:20

Week 5
Session 5.1: (Monday) 1 x 4:40 Session 5.2: (Thursday) 1 x 5 minutes

Week 6
Session 6.1: (Monday) 1 x 5:30 Session 6.2: (Thursday) 1 x 6 minutes

Week 7
Session 7.1: (Monday) 1 x 6:30 Session 7.2: (Thursday) 1 x 7 minutes

Week 8
Session 8.1: (Monday) 1 x 7:30 Session 8.2: (Thursday) 1 x 8 minutes

Use the same weight bar bell for the duration of the whole cycle. That weight represents 30% of your full back-squat maximum. The reps are kept smooth and controlled but the lifting portion is performed explosively, at least as fast as your fatigue level allows.

Exercise 2) Leg extensions:

Perform 2 sets of 30 reps; 10 reps with the legs turned inward, 10 reps with the legs straight and 10 reps with the legs turned outward. Each rep is ‘‘squeezed’’ at the peak contraction point and held for a second or two.

2 sets x 30 reps

Exercise 3) Leg curls (lying):

Three sets are performed in extended fashion. Do 6-8 reps with the maximal weight possible for that number of reps (at that point, just being able to flex at the knee is impressive since the quads are so pumped!). Then pause for 10-12 seconds and then continue to failure.

3 x 6-8 (with a 10-12 second pause, and then continuing to failure)

That’s it!

At it’s longest (week 8), this workout lasts around 20 minutes, the bulk of the time being spent puking and tumbling toward the different workstations!

My training partner did a practice round. I used a 70 pound bar bell and he used an 80. After this session, we were wide-eyed and wobbly. What Fun!

Plus, we did:

1 x 25 calve extensions - 150 pounds - feet parallel
1 x 25 calve extensions - 150 pounds - feet pointed out
1 x 25 calve extensions - 150 pounds - feet pointed in

3 x 25 standing calve raises - body weight

2 x 25 hanging leg raises

20 minutes of moderate speed, zero elevation tread mill.

A great workout.

77

Dude. I can’t believe you’re trying that Hungarian Oak routine. You’re crazy! :slight_smile:

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[quote]The Pencil Neck wrote:
Dude. I can’t believe you’re trying that Hungarian Oak routine. You’re crazy! :slight_smile:

[/quote]

Maybe I’m crazy. But, if I could add a little size to my legs, my package would be 100% better. So, yes, I am going to do the Hungarian Oak routine. In my practice session, I managed 44 squats in two minutes with a 70 pound bar bell (30% of my normal 255 squat). I weigh about 166 pounds. If I can, I’ll go heavier with the weight…but, I’m trying for 25 squats per minute, which means in the eighth week, 200…in eight minutes. gulp. LOL

79

Wednesday, January 30, 2008 - Training for the 2008 FAME World Pro Championships.

Weight: 165.2

Sully’s Mass Maker Workout - Phase III - Three Weeks

For this phase we work a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.

Week Three, Day Three - Chest/Delts High Density Loading

A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
1 x 8 - 175 pounds + 10 from last week
1 x 8 - 185 pounds + 10 from last week
1 x 8 - 195 pounds + 10 from last week
1 x 4 - 225 pounds + 20 from last week. PR Whooot!

A2. Dips - 4 sets of 6-8
4 x 10 - body weight

A3. Dumb Bell Flies - 4 sets of 15-20
2 x 15 - 35 pound dumb bells
1 x 15 - 40 pound dumb bells
1 x 15 - 45 pound dumb bells

(We did three sets, A1, A2, A3, without rest, then rested 90- seconds)

B1. Seated Smith Press - 3 sets of 8-10
1 x 8 - 120 pounds
1 x 8 - 135 pounds
1 x 8 - 145 pounds

B2. Front Raise with Bar Bells - 3 sets of 8-10
1 x 8 - 50 pound bar bell
1 x 8 - 60 pound bar bell
1 x 8 - 65 pound bar bell

B3. Seated Lateral Raise - 3 sets of 15-20
3 x 15 - 25 pound dumb bells

(We did three B1, B2, B3 sets without rest, then rest 90- seconds)

Plus 20-minutes of low impact tread mill work.

Our legs were a little sore from yesterday’s practice session for the eight-week legs program we are starting on Monday.

80

We had a challenge once a few years ago and I did 47 squats with 135#…

And promptly died.

Luckily, my wife had me exhumed and I got better.

But seriously, that killed me. I wasn’t timing those 47 squats so I don’t know what time frame it was (I’m sure it was longer than 2 minutes) but that was just murder.

Good luck with this. I’ll be watching with interest.