Friday, January 5, 2007
It’s over. Today Bruce and I completed the four-week Widow Maker Power Workout. We agree it is the best training plan we have every done. Its intensity and variety made it challenging and fun. We will take on the Widow again, count on it.
The best way to express the success of the program is to look at one of my exercises over the four-week period.
Squats - December 12, 2006
6 x 6 -Smith Machine - I did 200 pounds
1 x 30 - Smith Machine - I did 100 pounds
Squats - December 19, 2006
6 x 6 - Free Standing - I did 195 pounds
1 x 30 - Free Standing - I did 145 pounds
Squats - December 27, 2006
6 x 6 - Smith Machine - I did 250 pounds
1 x 30 - Smith Machine - I did 160 pounds
Squats - January 2, 2007
6 x 6 - Free Standing - I did 295 pounds
1 x 30 - Free Standing - I did 225 pounds
My body weight for the four weeks was around 160.0 pounds.
Bruce and I were able to increase our weights week-to-week for every exercise. I don’t think my fast twitch muscle fibers will ever be the same.
My thanks again to my Coach, Sean “Sully” Sullivan of Cape Cod, Massachusetts, who developed this excellent power workout. On Monday, “Sully” has Bruce and I on a new four-week program. It’s called:
Full-Body Hypertrophy Workout
DAY 1
Pull Ups, medium grip: as many sets as needed to get in 50 reps
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure)
Pull Down with V bar: 3 X 6
Rack Dead Lifts: 2 X 4-6, 1 X 30
Curls: 3 X 4-6 with last set as a drop
Preacher Curl 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point)
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke a press, negative stroke is a fly
Upright Row, medium grip: 2 X 10-12
Seated Triceps Extension: 2 X 10-12
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns)
Seated Leg Curl: 1 X 50-100
Calf press: 1 X 50-100
DAY 2
Squats: 4 X 4-8, 1 X 30
Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds
Lunges 3 X 4-6, last set do a drop
Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative
Hyperextensions or Glute Ham rise: 2 X 4-6
Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds
Standing calf: 2 X 20-30 drop sets
Lat Pull Downs: 2 X 12
Cable rows: 2 X 12
Cable curls: 2 X 12
Peck deck: 1 X 50-100
Machine Laterals: 1 X 30-50
Machine Triceps Extension: 1 X 30-50
DAY 3
Incline Press: 3 X 4-6 with last set a drop
Dips: 3 X 4-6 last set do burns (1/4 movements at the mid-range)
Dumb Bell Flat Bench: 2 X 4-6
Push Press: 3 X 4-6
Side Laterals: 2 x 4
Bent Over Laterals: 2 x 4
Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives
Triceps Dip: 2 X 6-8 with static hold
Sissy Squats: 2 X 12
Seated Leg Curls: 2 X 12
Calf Press: 2 X 15
Straight Arm Pull Down: 1 X 50-100
Machine Curls: 1 X 30-50
Do Cardio Between Workout Days:
DAY 1
30-minute intervals on Stair Master or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.
DAY 2
Combat cardio: 5 cycles of the following
Jump Rope 2 minutes
30 Mountain Climbers
30 Squat Thrust
30 Push-Ups
30 Side Straddle Hops
Puke Once and Repeat!
DAY 3
45 Minutes of Moderate Cardio
