Friday, February 29, 2008 - 15 Weeks Until the 2008 FAME World Championships and Pro Showdown.
Weight: 160.0
Mass Maker Workout - Upper Body Vertical Dominant
Incline Bench Press 4 sets of 4-6 reps
1 x 6 - 135 pounds
1 x 6 - 155 pounds
1 x 6 - 175 pounds
1 x 6 - 185 pounds
Wide Grip Pull Downs 4 sets of 4-6 reps
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 130 pounds
1 x 6 - 145 pounds
Decline Triceps Extensions (Skull Crushers) 6 sets of 8/6/4/8/6/4 reps
1 x 8 - 50 pounds
1 x 6 - 60 pounds
1 x 4 - 70 pounds
1 x 8 - 80 pounds
1 x 6 - 90 pounds
1 x 4 - 100 pounds (I could only do one rep. My training partner did four reps)
Dumb Bell Curls 6 sets of 6-8 reps
1 x 6 - 25 pounds
1 x 6 - 30 pounds
1 x 6 - 35 pounds
1 x 6 - 40 pounds
1 x 6 - 45 pounds
25 minutes of tread mill.
A good ending to week one of Phase V of the Mass Maker/Hungarian Oak Leg Blast workout.
I officially started my contest prep diet today for my show in 15 weeks, the 2008 FAME World Championships in Toronto on June 14. I am entered in the Grand Master Pro class (55 years of age and older). I will be 65 when I step on to the stage.
My off season weight was 168.0 and my weight today is 159.0. I want to come in hard, lean and cut at about 150 pounds and 4-5% body fat. That’s the plan. These shots are from last evening.
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.
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.
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.
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.
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.
Thanks, Cheeta.
I read your profile story. I’m glad you are ‘getting it on’ again. Let me know if I can help.
Scott
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.
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.
Looking great old navy. Getting any size from the oak leg blast, I’m at 4:20 next workout and loving it. Getting some are you insane looks from other gym members. Keep up the great work, stay strong and never look back!!
[quote]streamline wrote:
Looking great old navy. Getting any size from the oak leg blast, I’m at 4:20 next workout and loving it. Getting some are you insane looks from other gym members. Keep up the great work, stay strong and never look back!![/quote]
My workout partners tell me they see some increased size in my legs, especially the upper quads area. I sure hope so. We are doing 5:40 tomorrow. It’s getting tougher and more interesting each week. When I first started the Oak Legs Blast, I was intimated by the timed squats. Now that I am nearing six minutes, I think I can do eight.
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.
[quote]Old Navy wrote:
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.
The Hungarian Oak Legs Blast is growing some quads muscle for sure.
[/quote]
Just wow, dude.
Old navy, 230 @ 70# = 16,100 lbs none stop. I have a feeling that this is just the warm-up. I sure you’re going to see some amazing results over the next few weeks. Keep it going, I’m a 1:20 behind you, you go all the way and so do I. Stay strong bro, and like PN said, Just wow,dude.
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.
[quote]streamline wrote:
Old navy, 230 @ 70# = 16,100 lbs none stop. I have a feeling that this is just the warm-up. I sure you’re going to see some amazing results over the next few weeks. Keep it going, I’m a 1:20 behind you, you go all the way and so do I. Stay strong bro, and like PN said, Just wow,dude.[/quote]
Thanks Pencil Neck and Streamline. The Hungarian Oak Legs Blast Rocks. I think it’s going to make a difference in the way I come in for my next show. After I complete the eight minute segment (the last one), I’m thinking of trying a few timed leg press sessions to see how different they are from timed squats.
Old Navy
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 an 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.
