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.
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 press 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 Press 3 sets of 10-12
1 x 12 - 105 pounds
1 x 12 - 125 pounds
1 x 12 - 125 pounds
V bar triceps press 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.
I’ve found your posting inspiring.
I was wondering what your age is. Your profile gave
Occupation: Communications
Weight: 167
Height: 5’ 6.5"
Body fat %: 8%
Years Training: 15
But no age. I’m 52 and looking for role models.
Thanks.
Ah, found your age:
http://www.T-Nation.com/tmagnum/readTopic.do?id=1599841
There it had your weight as fitting in the 150 weight class. So the training you’ve been doing since has added 17 pounds of muscle to you? (I can see from the photos there isn’t anything else to add).
Thanks for what you are sharing.
[quote]Elaikases wrote:
I’ve found your posting inspiring.
I was wondering what your age is. Your profile gave
Occupation: Communications
Weight: 167
Height: 5’ 6.5"
Body fat %: 8%
Years Training: 15
But no age. I’m 52 and looking for role models.
Thanks.[/quote]
In the first post of the thread, Old Navy mentions that he’s 64 and will turn 65 this contest season.
[quote]Elaikases wrote:
I’ve found your posting inspiring.
I was wondering what your age is. Your profile gave
Occupation: Communications
Weight: 167
Height: 5’ 6.5"
Body fat %: 8%
Years Training: 15
But no age. I’m 52 and looking for role models.
Thanks.
Ah, found your age:
http://www.T-Nation.com/tmagnum/readTopic.do?id=1599841
There it had your weight as fitting in the 150 weight class. So the training you’ve been doing since has added 17 pounds of muscle to you? (I can see from the photos there isn’t anything else to add).
Thanks for what you are sharing.[/quote]
Elaikasis:
I wish it were that simple. No, I didn’t add 17 pounds of muscle. At my last contest in Miami on November 4th, I hit the stage at 150, my heaviest competitive weight ever. After that show, I went on a lean mass weight gain diet and added about 17 pounds of body weight and my body fat is now around 11%. As a natural athlete (no steroids, HGH, TRT etc.), I am trying to add between 3-5 pounds of new muscle by the time I step on to the stage again on June 14th, at the FAME World Championships and Pro Showdown in Toronto.
My stage goal is to have no more than 5% of body fat. With the 17 new pounds of current body weight, I am able to lift heavier and hopefully build more muscle. In my first year of competition, I averaged 137 pounds. At the end of my second year, I weighed 142 and at the end of my third, 150. As you can see, it has taken me three years to add about 13 pounds of muscle. That’s pretty good for a natter. My weight goal for the Grand Master Pro Division in Toronto is 154.
Dang, that is still impressive. It is obvious that every ounce counts.
Thanks for posting the weights and the gains. Thirteen pounds of muscle (I think of thirteen one pound steaks) is a lot.
Monday, February 18, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 165.0
Sully’s Mass Maker Workout - Phase IV, Week Three, Day One.
We altered the plan by incorporating day five of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 110 - 70 pounds (3:20 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
One Arm Dumb Bell Rows 4 sets of 6-8
1 x 8 - 55 pounds
1 x 8 - 65 pounds
1 x 8 - 70 pounds
1 x 8 - 75 pounds
Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 95 pounds
1 x 15 - 110 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 rocking and rolling.
Tuesday, February 19, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 163.0
I started a very slow contest cutting diet yesterday for my first three events of the year:
Guest Posing appearance, 2008 NGA Carolina Night of Champions - Greensboro, NC, June 7
2008 FAME World Championships and Pro Showdown, Toronto, Canada, June 14
2008 NPA Nationals and Masters Universe Pro Qualifier, Ft. Lee, VA, June 28
Sully’s Mass Maker Workout - Phase IV - Three Weeks
Week Three, Day Two
Dead Lifts - 3 sets 7/5/3
1 x 7 - 185 pounds
1 x 5 - 205 pounds
1 x 5 - 250 pounds (PR)
Arnold’s - 3 sets 8-10 reps
1 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells
1 x 8 - 45 pound dumb bells
Shrugs - 3 sets 9-10 reps
3 x 8 - 50 pound dumb bells (1 x front, 1 x side, 1 x back and 1 x side equals one rep)
Lateral and Extension Dumb Bell Raises - 3 sets 10-12 reps
3 x 10 - 20 pound dumb bells (1 x lateral, 1 x extension equals one rep)
Biceps Curls (21’s) 2 sets
2 x 21 - 25 pound dumb bells
20 minutes of tread mill.
Wednesday, February 20, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 159.8
Mass Maker Workout - Phase IV, Week Three, Day three
Pull Ups - 6 sets of 6-8 reps
3 x 8 - with a 25 pound plate strapped around my waist
3 x 8 - body weight
Lat Pull Downs (Cable) 4 sets of 8-10 reps
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
1 x 8 - 160 pounds
Standing Shoulder Raises 4 sets of 8-10 reps
4 x 8 - 100 pounds
Slant Board Crunches 4 sets of 15-20 reps
4 x 25 - done slowly, with a squeeze/hold of the abs in each rep
20 minutes of tread mill
Thursday, February 21, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 162.4
We did day six of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 125 - 70 pounds (3:40 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 Three, 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 - 20 pounds
Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 25 pound dumb bells
20 minutes of tread mill
Friday, February 22, 2008 - Training for the 2008 FAME World Championships and Pro Showdown
Weight: 163.0
This was the final day of Phase IV of Sully’s Mass Maker Workout. We begin three week’s of Phase V on Monday.
We did a few different exercises on the last day.
Hammer Strength Iso-Lateral Chest Press
1 x 8 - 250 pounds
1 x 8 - 275 pounds
1 x 8 - 300 pounds (PR)
3 x 8 - Dips
Hammer Strength Incline Chest Press
1 x 8 - 100 pounds
1 x 8 - 125 pounds
2 x 8 - Dips
Decline Triceps Extensions (Skull Crushers)
3 x 8 - 70 pounds
Triceps Press Downs
3 x 8 - 70 pounds
20 minutes of tread mill
Saturday, February 23, 2008
I completed my second week as a personal trainer at the Birmingham YMCA. I’m loving my new job. So far, I have signed 125 hours of personal training and expect to keep busy. What’s really cool is that I have a swimming pool, a deep tub, a sauna, weights, tread mills and other weight training equipment in my new “office.”
It’s fun spending the entire day in the gym…my “office.”
Monday, February 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 161.4
Sully’s Mass Maker Workout - Phase V, Week One, Day One.
We altered the plan by incorporating day six of the Hungarian Oak Leg Blast in our session.
Hungarian Oak Leg Blast
Squats
1 x 146 - 70 pounds (4.0 minutes without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)
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 25 - 275 pounds (maxed out the weight)
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.
[quote]Old Navy wrote:
Saturday, February 23, 2008
I completed my second week as a personal trainer at the Birmingham YMCA. I’m loving my new job. So far, I have signed 125 hours of personal training and expect to keep busy. What’s really cool is that I have a swimming pool, a deep tub, a sauna, weights, tread mills and other weight training equipment in my new “office.”
It’s fun spending the entire day in the gym…my “office.”[/quote]
That’s awsome ON, and your training is incredible sir!
[quote]daddyzombie wrote:
Old Navy wrote:
Saturday, February 23, 2008
I completed my second week as a personal trainer at the Birmingham YMCA. I’m loving my new job. So far, I have signed 125 hours of personal training and expect to keep busy. What’s really cool is that I have a swimming pool, a deep tub, a sauna, weights, tread mills and other weight training equipment in my new “office.”
It’s fun spending the entire day in the gym…my “office.”
That’s awsome ON, and your training is incredible sir!
[/quote]
Thanks, this off season contest prep is really fun. I’m enjoying the heavy lifting and it’s showing results.
Tuesday, February 26, 2008, Training for the 2008 FAME World Championships
Weight: 159.4
Today we continued Phase V of the Mass Maker Plan
Upper Body Horizontal Dominant
Bench Press 6 sets of 5/4/3/5/4/3 reps
1 x 5 - 155 pounds
1 x 4 - 175 pounds
1 x 3 - 185 pounds
1 x 5 - 165 pounds
1 x 4 - 185 pounds
1 x 3 - 205 pounds (PR)
Seated Cable Rows 6 sets of 4-6 reps
2 x 6 - 120 pounds
2 x 6 - 140 pounds
2 x 6 - 160 pounds
Decline Skull Crushers 6 sets of 5/4/3/5/4/3
1 x 5 - 60 pounds
1 x 4 - 70 pounds
1 x 3 - 80 pounds
1 x 5 - 70 pounds
1 x 4 - 80 pounds
1 x 3 - 90 pounds (PR)
25 minutes of tread mill.
[quote]daddyzombie wrote:
Old Navy wrote:
Saturday, February 23, 2008
I completed my second week as a personal trainer at the Birmingham YMCA. I’m loving my new job. So far, I have signed 125 hours of personal training and expect to keep busy. What’s really cool is that I have a swimming pool, a deep tub, a sauna, weights, tread mills and other weight training equipment in my new “office.”
It’s fun spending the entire day in the gym…my “office.”
That’s awsome ON, and your training is incredible sir!
[/quote]
That is even a better reason to start training harder now – so I can work into a second career like that!
Seriously though, that is really neat.
Wednesday, February 27, 2008, Training for the 2008 FAME World Championships
Weight: 159.0
Mass Maker Workout - Non-Weight Training Session
Today we focused on bodyweight exercises.
Pull Ups
5 x 10 (wide, narrow, hammer and biceps grip)
Hanging Leg Lifts
4 x 25
Push Ups
2 x 25
Slant Board Crunches
2 x 25
Unassisted Sit Ups
2 x 25
10 flights of stairs, non-stop
Nice change of pace workout.
Looking good, what more can I say. Your dedication is an inspiration to me, makes me want to go right back to the gym. How is the oak leg blast going for you and your partners. I’m loving it for now. It’s great to hear you’re really enjoying your new career, stay strong.
Thanks, steamline. I’m loving the Oak Leg Blast and I am really enjoying my new PT career at the Y. It’s all good.
Thursday, February 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.
Weight: 160.0
We did day eight of the Leg Blast by adding 20 seconds to the Squats. Fun.
Hungarian Oak Leg Blast
Squats
1 x 175 - 70 pounds (4:20 without rest)
Extensions
2 x 30 - 70 pounds
Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)
Plus:
Adduction
3 x 10 - 275 pounds (Maxed the machine)
Abduction
3 x 10 - 250 pounds
Calves Extensions
3 x 25 - 150 pounds
Calves Raises
3 x 25 - Body weight