Fourth Year Student: My Senior Year

Training Over 35 Lifter
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Friday, February 1 and Saturday, February 2, 2008 - Training for the 2008 FAME World Championships and Pro Showdown

After 30 years working in the communications industry, I retired on Friday and took the day off from training and everything else. I enjoyed my one day of retirement. Today, I began a new career in the fitness industry by working with my training partner/client in the gym. I become a full-time personal trainer for the Birmingham, Alabama YMCA on Monday.

Today we completed Phase III of Sully’s great Mass Maker Workout plan and will begin Phase IV on Monday.

We decided to do something different for the last day of this phase. Instead of following the plan as written, we did one set of every exercise on Thursday and Friday’s plan and used the heaviest weight we had achieved on each exercise during this phase.

I won’t go through the whole workout, but we did manage 225 pound decline bench presses, 70 pound flat dumb bell bench presses, 25 push ups, 10 pull ups, 50 pound dumb bell bent over rows, 50 pound dumb bell shrugs and 70 pound bar bell skull crushers. All in all, it was a fun workout.

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Congratulations!

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Congrats on starting another career. Are there going to be any competion in or around Birmingham? I’m north of you, around Huntsville, and would love to see you compete. I’ve got at least 2 Master’s T&F meets in Birmingham this year. We’ll be using the Hoover High School facilities. Keep it up, you inspire us all.

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Thanks, hel, I appreciate the props.

I am judging a contest on May 17th in Montgomery and one in Birmingham on May 24th. I am judging and guest posing at a show in Greensboro, NC on June 7 and am competing in the Grand Master Pro division at the 2008 FAME World Championships in Toronto on June 14th. Then, I’m competing in a NPA Pro Qualifier (for my 4th Pro Card) show in Ft. Lee, Virginia on June 28th.

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Sunday, February 3, 2008 - Training for the FAME World Championships and Pro Showdown

Here is the next phase of our training regimen. We will also incorporate the Hungarian Oak Leg Blast into our workouts.

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

Specialization Program for Back

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

C2. V bar tri press downs 3 sets of 12-15 + 2 drops

Rest between all sets is 90 seconds unless specified.

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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.

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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.

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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.

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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.

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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 press 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 Press 3 sets of 10-12
1 x 12 - 95 pounds
1 x 12 - 115 pounds
1 x 12 - 125 pounds

V bar triceps press 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.

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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.

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Rock on, man! Congratulations!!!

And 83 squats… dude… I’m just sayin… dude. :slight_smile:

I really want to see what sort of results you get from this thing. 83 squats at 2:40 means you were getting about 1 squat per 2 seconds. You had to be breathing HARD at the end of that.

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Hello Old Navy, congratulations on your retirement and double congratulations on becoming a grandfather. You’re looking awesome for a granddad, keep it going strong.

The Pencil Neck told me you were doing the Hungarian Oak Leg Blast. I see you’re going strong, I plan on starting it on Thursday. We’re pretty close in weight, I just hit 172lbs with the same bf of 8.6%. You started the routine at 70lbs, how is that weight working for you.

I’m not looking for a huge increase in size but I would like to hit 180 with the increase only in the leg area. So I’m very interested in hearing what you are looking for in gain. I’m trying to determine if 70lbs would be good for me as well. How are the extensions and curls at that weight. I’ll keep myself posted to watch your awesome progress. Stay strong Granddad and live long this is for live.

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Thanks, streamline.

I am using 70 pounds for my squats because the formula calls for 30% of your squat. I have squatted 320 pounds (PR), but normally I do well at 250. 30% of 250 is 75, but we don’t have a fixed weight barbell of 75 pounds and my training partner is using the 80. The other guy who does this with us is using the 60.

Believe me, as we hit 3 minutes, 4, 5, 6, 7 and 8 on the final day, 70 pounds is enough for a guy who weighs about 164 pounds. The extensions and curls are taxing at 70 pounds. This plan rocks. I am looking to add a little quad size in the eight weeks. I’ll let you know how it comes out.

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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.

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[quote]Old Navy wrote:
Thanks, streamline.

I am using 70 pounds for my squats because the formula calls for 30% of your squat. I have squatted 320 pounds (PR), but normally I do well at 250. 30% of 250 is 75, but we don’t have a fixed weight barbell of 75 pounds and my training partner is using the 80. The other guy who does this with us is using the 60.

Believe me, as we hit 3 minutes, 4, 5, 6, 7 and 8 on the final day, 70 pounds is enough for a guy who weighs about 164 pounds. The extensions and curls are taxing at 70 pounds. This plan rocks. I am looking to add a little quad size in the eight weeks. I’ll let you know how it comes out.[/quote]

I’d probably be even more conservative choosing the weights for this. 30% of my 1RM would kill me. I’d be thinking twice before doing 20%! :slight_smile:

I probably would have just started with the bar just to see how brutal it was going to be.

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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.

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[quote]The Pencil Neck wrote:
Old Navy wrote:
Thanks, streamline.

I am using 70 pounds for my squats because the formula calls for 30% of your squat. I have squatted 320 pounds (PR), but normally I do well at 250. 30% of 250 is 75, but we don’t have a fixed weight barbell of 75 pounds and my training partner is using the 80. The other guy who does this with us is using the 60.

Believe me, as we hit 3 minutes, 4, 5, 6, 7 and 8 on the final day, 70 pounds is enough for a guy who weighs about 164 pounds. The extensions and curls are taxing at 70 pounds. This plan rocks. I am looking to add a little quad size in the eight weeks. I’ll let you know how it comes out.

I’d probably be even more conservative choosing the weights for this. 30% of my 1RM would kill me. I’d be thinking twice before doing 20%! :slight_smile:

I probably would have just started with the bar just to see how brutal it was going to be.

[/quote]

I did 83 squats in 2:40 on Monday. I’m am shooting for 90 in 3:00 tomorrow. Whew.

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Navy:

You’re a great inspiration, my friend!

Some questions:

  1. Do you regularly follow (with labs) your Testosterone, Estrogen/Estradiol and lipid levels?

  2. What are your thoughts on HRT?

  3. Do you take joint supplements?

Thanks!

Mufasa

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[quote]Mufasa wrote:
Navy:
You’re a great inspiration, my friend!
Some questions:

  1. Do you regularly follow (with labs) your Testosterone, Estrogen/Estradiol and lipid levels?

  2. What are your thoughts on HRT?

  3. Do you take joint supplements?

Thanks!

Mufasa[/quote]

Thank you. I had my levels tested last year and I fell into the normal range for my age in everything.

I would love to go on HGH and TRT. I know they would help. I am a natural (tested) athlete and HGH and TRT are among the banned ‘supplements.’

I take Beverly’s Joint Command.