Pro Masters Contest at 64

Training Over 35 Lifter
61

Monday, January 8, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

After Bruce and I completed the four-week Widow Maker Power Workout, we were drained. I feel this new Training Plan is aptly named. I call it “The Phoenix”

DAY 1

Pull Ups, medium grip: as many sets as needed to get in 50 reps. we could only do 30 the first day. We will up it to 50 at soon as we can.

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). We used 55’s and dropped set to 35’s

Pull Down with V bar: 3 X 6. We did 140 pounds

Rack Dead Lifts: 2 X 4-6, 1 X 30. I did 220/135. Bruce did 150/135

Curls: 3 X 4-6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s

Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point) I did 60 pounds. Bruce did 80

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly. I did 45’s. Bruce did 55’s

Upright Row, medium grip: 2 X 10-12. I did 95 pounds. Bruce did 110

Seated Triceps Extension: 2 X 10-12. Bruce and I did 60’s

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 50. My weight was 70 pounds. Bruce did 80

Seated Leg Curl: 1 X 50-100. Bruce and I each did 50. My weight was 55 pounds. Bruce did 65

Calf press: 1 X 50-100. We used the Smith Machine and did 50 each with 135 pounds.

In each case, we did the higher number of reps required (10-12, we did 12).

Our first impression is that this is a great change-of-pace plan and we are looking forward to adding weights to every exercise over the four-weeks of “The Phoenix.”

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Tuesday, January 9, 2007

I weighed 160 and Bruce weighed 188.4

Today, Bruce and I enjoyed a break from weight training and spent a lot of time on posing practice, abs work and light cardio. Tomorrow, the “Phoenix” is going to work our legs, taking up where the “Widow Maker” left off.

63

Wednesday, January 10, 2007

The Phoenix Full-Body Hypertrophy Workout

I am holding firm at 160.0 and Bruce continues to drop and is at 186.4

DAY TWO of Weight Training

Squats:
4 x 8 - I did 275 and Bruce did 315
1 x 30 - I did 225 and Bruce did 250

Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 360 and Bruce did 450. Set 3 we did 50% of the weight

Lunges: last set do a drop to failure
3 x 6 - Bruce and I did 150 pounds, dropped 30% on set three

Leg Curls: last set do slow 8-10 seconds of negative 3 x 6 - I did 125 pounds and Bruce did 160

Glute Ham rises:
2 X 6 - I did 140 pounds and Bruce did 160

Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 - Bruce and I did 150 pounds

Standing calf rises: drop set on 2nd set to failure
2 X 30 - Bruce and I did 225 pounds and dropped 30% on the 2nd set

Lat Pull Downs:
2 X 12 - I did 140 pounds and Bruce did 160

Cable rows:
2 X 12 - I did 140 pounds and Bruce did 160

Cable curls:
2 X 12 - I did 30 pounds and Bruce did 50 (I have a sore bicep tendon)

Peck deck:
1 X 50-100 - Bruce and I could only do 50 this time at 100 pounds.

Machine laterals:
1 X 50 - Bruce and I did 60 pounds

Machine Triceps Extensions
1 x 50 - Bruce and I did 60 pounds

We are experimenting with different weight levels and will strive to add weights to each exercise each week. The Phoenix Full Body Hypertrophy Workout is an excellent program. We feel we will add endurance and strength to build on the Widow Maker Power Workout we completed last week. Tomorrow is Combat Cardio day. It should be interesting.

64

Thursday, January 11, 2007

“The Phoenix” Full Body Hypertrophy Training calls for three days per week of weight training and three days a week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is the day.

I weighed 158.6 (down a bit) and Bruce weighed 188.4 (stable)

Combat Cardio: 5 cycles of the following

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

Puke once and repeat! - We managed not to puke, but we knew we were doing cardio.

After the five sets, Bruce and I caught our breath and then did abs work on the mat and a short posing practice. Our hearts were beating today.

65

Friday, January 12, 2007

“The Phoenix” Full-Body Hypertrophy Training
I weighed 159.4 and Bruce weighed 186.4

DAY 3

Incline Dumbbell Press: 3 X 6 with last set a drop
I did 65 pounds, Bruce did 85.

Dips: 3 X 6 last set do burns (1/4 movements at the mid-range)

Dumb Bell Flat Bench: 2 X 6
I did 75 pounds, Bruce did 90

Push Press: 3 X 6
Bruce and I did 90 pounds

Side Laterals: 2 x 6 (Seated)
15 pound dumbbells - done slow with a pause at the top

Bent Over Laterals: 2 X 6
15 pound dumbbells - done slow with a pause at the top

Decline Dumb Bell Triceps Extensions: 3 X 6 with slow negatives
I did 30’s, Bruce did 20’s

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds, Bruce did 170

Calf Press: 3 X 15 (feet straight, toes in, heels in)
Bruce and I did 300 pounds

Straight Arm Pull Down: 1 X 100
Bruce and I did 20 pounds

Machine Curls: 2 X 50
I did 20 pounds, Bruce did 30

This was a great first week of “The Phoenix.” We will add weight to each exercise in week two. Tomorrow we are scheduled to do 45 minutes of moderate cardio.

66

Monday, January 8, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

WEEK 2, DAY 1

I weighed 160.8 pounds and Bruce weighed 186.0.

Pull Ups, medium grip: as many sets as needed to get in 50 reps.
Bruce and I did 50 rack pull ups, slowly and with a squeeze.

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). I did 60’s with a drop set of 40’s. Bruce did 75’s with a drop set of 50’s.

Pull Down with V bar: 3 X 6. I did 160 pounds and Bruce did 180.

Rack Dead Lifts: 2 X 6, 1 X 30. I did 225/155. Bruce did 295/225.

Curls: 3 X 6 with last set as a drop. I did 30?s/dropped to 25?s. Bruce did 40?s drop to 35?s.

Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. Bruce and I did 45?s.

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110

Seated Triceps Extension: 2 X 12. Bruce and I did 60?s

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 100. My weight was 55 pounds. Bruce did 70

Seated Leg Curl: 1 X 50-100. Bruce and I each did 75. My weight was 55 pounds.
Bruce did 65

Calf press: 1 X 50-100. We used the seated press and did 75 reps of 150 pounds

We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Dead Lifts.

67

Tuesday, January 16, 2007

Phoenix Full-Body Hypertrophy Workout

Week Two, Day Two

I weighed 159.8 and Bruce weighed 184.0

Today my training partner, Bruce, and I did a cardio, abs and posing workout. For abs, we did slant board crunches, full sit-ups, ball crunches and hanging leg lifts (slowly with constant tension on the abs). For posing, we completed several posing drills, like holding each pose hard for 8-seconds, 4-count transition poses, a couple of symmetry rounds and a couple of mandatory rounds. Posing drills double as a good cardio workout.

68

Wednesday, January 17, 2007

The Phoenix Full-Body Hypertrophy Workout

I am holding firm at 161.0 and Bruce continues to drop and is at 183.5

WEEK TWO, DAY TWO of Weight Training

Squats - Smith Machine
4 x 8 - I did 285 and Bruce did 370
1 x 30 - I did 225 and Bruce did 270

Hack Squat - last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 380 and Bruce did 470. Set 3 we did 60% of the weight

Lunges - last set do a drop to failure
3 x 6 - Bruce and I did 150 pounds, dropped 30% on set three

Leg Curls - last set do slow 8-10 seconds of negative
3 x 6 - I did 130 pounds and Bruce did 185

Glute Ham rises
2 X 6 - I did 140 pounds and Bruce did 160

Seated Calf Rises - hold bottom and top 2 seconds
3 x 10 - Bruce and I did 150 pounds

Standing calf rises - drop set on 2nd set to failure
2 X 30 - Bruce and I did 240 pounds and dropped 30% on the 2nd set

Lat Pull Downs
2 X 12 - I did 140 pounds and Bruce did 160

Cable rows
2 X 12 - I did 140 pounds and Bruce did 160

Cable curls
2 X 12 - I did 40 pounds and Bruce did 60 (We both have a sore right bicep tendon)

Peck deck
1 X 50-100 - Bruce and I could only do 50 this time at 100 pounds.

Machine laterals
1 X 50 - Bruce and I did 60 pounds

Machine Triceps Extensions
1 x 50 - Bruce and I did 60 pounds

We were able to add weights to several, but not all exercises. I had a Personal Best in Squats. My goal for Squats is 4 x 8 at 300 pounds in Week Four.

69

Thursday, January 18, 2007

“The Phoenix” Full-Body Hypertrophy Training calls for three days per week of weight training and three days per week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is Combat Cardio Day.

I weighed 162.2 and Bruce didn’t show up.

Combat Cardio: 5 cycles of the following

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

After the five cycles, I did five sets of 10 pull-ups, 50 hanging leg raises and abs crunches. I ended my solo act with a short posing practice.

70

Friday, January 19, 2007

“The Phoenix” Full-Body Hypertrophy Training

I weighed 164.0 and Bruce weighed 183.0

Week 2, Day 3 of Weight Training

Incline Barbell Press: 3 X 6
I did 185 pounds, Bruce did 255.

Dips: 3 X 6 last set do burns (1/4 movements at the mid-range)

Flat Bench Press: 2 X 6
I did 205 pounds, Bruce did 260

Push Press: 3 X 6 (Military Press)
I did 90 pounds, Bruce did 110

Cable Laterals : 2 x 6
15 pounds - done slow with a squeeze at the top

Bent Over Cable Laterals: 2 X 6
15 pounds - done slow with a squeeze at the top

Decline Barbell Triceps Extensions: 3 X 6 with slow negatives
Bruce and I did 70 pounds

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds, Bruce did 170

Calf Press: 3 X 15 (feet straight, toes in, heels in)
Bruce and I did 300 pounds

Straight Arm Pull Down: 1 X 100
Bruce and I did 20 pounds

Machine Curls: 2 X 50
Bruce and I did 30 pounds

71

Monday, January 22, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 11 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home.

We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session.

WEEK 3, DAY 1

I weighed 163.8 pounds and Bruce weighed 184.0.

Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze.

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60’s with a drop set of 40’s.

Pull Down with V bar: 3 X 6. I did 165 pounds and Bruce did 185.

Rumanian Dead Lifts: 2 X 6, 1 X 30. Bruce and I did 225/155.

Bar Bell Curls: 3 X 6 with last set as a drop. I did 60 pounds/dropped to 40. Bruce did 80 drop to 50.

Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. I did 45’s, Bruce did 55’s.

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110

Rope Triceps Extension: 2 X 12. Bruce and I did 50 pounds

Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70

Seated Leg Curl: 1 X 100. I did 60 pounds, Bruce did 70.

Calf press: 1 X 50 - 100. We used the seated press and did 75 reps of 170 pounds

We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Rumanian Dead Lifts.

72

Tuesday, January 23, 2007

“The Phoenix” Full-Body Hypertrophy Training calls for three days per week of weight training and three days per week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is Combat Cardio Day.

I weighed 163.8 and Bruce weighed 183.0.

Combat Cardio: 5 cycles of the following

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

After the five cycles, we did 50 hanging leg raises and some abs crunches. We ended the workout with a short posing practice. I will be traveling to Washington, DC on business for the rest of the week, so Bruce and I will do The Phoenix solo. We will meet at my home on Sunday for another video taped posing session.

73

Wednesday, January 24, 2007 - Washington, DC

I am in our Nation’s Capitol for a few days on company business. I’m staying at the Hyatt Regency on Capitol Hill, a nice hotel with a large fitness facility. It’s $14 a day to use the club unless you have a Hyatt Gold Card, then, it’s free. I have a Card.

The Phoenix Full-Body Hypertrophy Workout

I hit my off-season weight goal this morning, 165.0 pounds.

WEEK THREE, DAY TWO of Weight Training

Squats - Smith Machine
4 x 8 ? I did 250, 250, 285 and 300!!! Personal Best. Yea!!!
1 x 30 ? I did 225 and nearly puked. LOL

Seated Leg Press - last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 250 pounds

Lunges - last set do a drop to failure
3 x 6 ? I did 150 pounds, dropped 30% on set three

Seated Leg Curls - last set do slow 8-10 seconds of negative
3 x 6 ? I did 100 pounds

Glute Ham rises
2 X 6 ? Did not do. No equipment

Seated Calf Rises - hold bottom and top 2 seconds
3 x 10 ? Had to improvise and did them on a Seated Leg Press - 250 pounds

Standing calf rises - drop set on 2nd set to failure
2 X 30 ? Bruce and I did 240 pounds and dropped 30% on the 2nd set

Lat Pull Downs
2 X 12 ? I did 150 pounds - Personal Best

Cable rows
2 X 12 ? I did 140 pounds

Cable curls
2 X 12 ? I did 60 pounds

Peck deck
1 X 50-100 ? I did 100 at 50 pounds

Machine Laterals
1 X 50 ? Did not do - no equipment

Seated Machine Triceps Extensions
1 x 50 - I did 100 pounds. (This kicked my butt)

If was a little difficult doing this workout in a strange gym, but I managed to hit a couple of personal bests. I will do a cardio session on Thursday and a full workout on Friday before I head for the airport.

Thursday, January 25, 2007

Dateline, Washington, DC

Today I did a moderate cardio workout on the tread mill, including some HITT speed sprints. I ended the session with abs work, pull ups and push ups.

74

Friday, January 26, 2007 - Washington, DC

“The Phoenix” Full-Body Hypertrophy Training

I weighed 165.0 pounds

Week 3, Day 3 of Weight Training

Incline Barbell Press: 3 X 6
I did 195 pounds

Dips: 3 X 6 last set do burns (1/4 movements at the mid-range)

Flat Bench Press: 2 X 6
I did 205 pounds

Push Press: 3 X 6 (Military Press)
I did 90 pounds

Cable Laterals : 2 x 6
15 pounds - done slow with a squeeze at the top

Bent Over Cable Laterals: 2 X 6
15 pounds - done slow with a squeeze at the top

Decline Barbell Triceps Extensions: 3 X 6 with slow negatives
I did 70 pounds

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds

Calf Press: 3 X 15 (feet straight, toes in, heels in)
I did 300 pounds

Straight Arm Pull Down: 1 X 100
I did 20 pounds

Machine Curls: 2 X 50
I did 40 pounds

I worked out from 6 - 7:15 AM, had breakfast and headed for the airport for my flight home. I arrived in Birmingham at 2:00 PM and headed to my office to catch up with my email and correspondence. I’m glad it’s the weekend.

75

Monday, January 29, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 10 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home.

We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session.

WEEK 4, DAY 1 (This is the final week of this outstanding workout plan)

I weighed 166.2 pounds and Bruce weighed 181.0.

Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze.

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60’s with a drop set of 40’s.

Pull Down with V bar: 3 X 4-6. I did 180 pounds and Bruce did 200. I could only manage 4 reps per set.

Dead Lifts: 2 X 6, 1 X 30. I did 235/150 and Bruce did 315/200. On the heavy lift, Bruce did 4 reps.

Dumb Bell Curls: 3 X 6. I did 30 pounds and Bruce did 20 (sore bicep tendon).

Machine Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. I did 45’s, Bruce did 55?s.

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110

Seated Triceps Dumb Bell Extension: 2 X 12. Bruce and I did 60 pounds

Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70

Seated Leg Curls: 1 X 100. I did 60 pounds, Bruce did 70.

Calf Press: 1 X 50 - 100. We used the seated press and did 75 reps of 200 pounds

We were able to add weights to the majority of our lifts from last week. Bruce and I had personal bests with the 2 x 6 and 1 x 30 Dead Lifts and Calf Presses.

76

Tuesday, January 30, 2007

The Phoenix Play Day

I weigh 164.8 and Bruce weighs 180.0

No weights, just a bunch of cardio and abs work (tread mill, slant board crunches, flat crunches) and a good practice posing session. Bruce is zeroing in on his April 7th Masters contest.

77

Tuesday, January 30, 2007

The Phoenix Play Day

I weigh 164.8 and Bruce weighs 180.0

No weights, just a bunch of cardio and abs work (tread mill, slant board crunches, flat crunches) and a good practice posing session. Bruce is zeroing in on his April 7th Masters contest.

78

Wednesday, January 31, 2007

The Phoenix Full-Body Hypertrophy Workout

I weighed 164.6 and Bruce weighed 180.0

Week Four, Day Two of Weight Training

Squats - rack
4 x 8 - I did 185 pounds and Bruce did 235 - We did slow and low, deep squats.
1 x 30 ? I did 150 and Bruce did 200

Seated Leg Press - last set with static hold in the 1/2 position for 30-seconds.
3 x 6 - Bruce and 1 did 250 pounds

Lunges - last set do a drop to failure
3 x 6 - Bruce and I did 150 pounds, dropped 30% on set three

Leg Curls - each set do slow 8-10 seconds of negative
3 x 6 - I did 100 pounds, Bruce did 140

Glute Ham Rises
2 X 6 - we skipped these

Seated Calf Rises - hold bottom and top 2 seconds
3 x 25 - Bruce and I did 210 pounds

Standing Calf Rises - drop set on 2nd set to failure
2 X 30 - Bruce and I did 240 pounds and dropped 30% on the 2nd set

Lat Pull Downs
2 X 12 - I did 150 pounds, Bruce did 170

Cable Rows
2 X 12 - I did 140 pounds, Bruce did 160

Cable Curls
2 X 12 - Bruce and I did 60 pounds

Peck Deck
1 X 50-100 - Bruce and I did 100 at 50 pounds

Machine Press
3 x 12 - I did 100 pounds, Bruce did 110

Seated Machine Triceps Press Downs
1 x 50 - Bruce and I did 100 pounds.

We are winding down from this four-week killer program. Tomorrow we will do Combat Cardio and Posing and finish up the plan on Friday with a full-body workout.

After six weeks of Advance GH/HITT Cardio, four weeks of the Widow Maker and four weeks of The Phoenix, I have to admit I’m feeling a slight case of over training. There is no doubt that these plans are the hardest work in the gym I have ever done.

79

Looking great! You sir, are an inspiration and have my respect.

80

Thanks for your message. I hope your trainng is going well.