Pro Masters Contest at 64

Training Over 35 Lifter
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Thursday, February 1, 2007

The Phoenix Full Body Hypertrophy Workout

Combat Cardio day

Well, today it was my turn to blow-off Combat Cardio. My wife was out of town on business so Old Navy had to tend to our critters (two dogs, two cats and one African Gray parrot) before I could leave for work. So, Bruce went solo today. We will end this great four-week training plan tomorrow and then prepare to kick off the Griffin on Monday. Here is our new plan:

The Griffin - High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal “lion-eagle”) is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the “King of the Beasts” and the eagle the "King of the Air,? the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off - repeat.

On off days, do cardio.

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Week Two - At the end of the last set of each exercise, do one drop set. Reduce the weight by 25% after failure and do 5 more reps with the 25% drop, no matter what. If you need to stop for 2-3 deep breaths and bang out the last reps, do that.

Week Three - After the last set for each exercise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second.

Week Four - Don?t do the drop sets this week, but cut the rest time to 60-seconds between sets. Make sure the weights do not drop.

Week Five - Same 60-seconds rest time between sets as Week Four and add the 25% drop set to the last set of each exercise.

Week Six - Rest 30-seconds between sets. After the last set for each exercise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second. This week is the most difficult.

The Workout - Feel Free To Substitute Exercises For The Same Body Part.

Day One - Chest, Delts & Triceps

Incline Dumbbell Press - 4 x 5-9

Wide Grip Bench Press - 3 x 5-9

Dips 3 x 12-15

Lateral Raises - 4 x 5-9

Bent Over Lateral Raises - 3 x 5-9

Dumb Bell Press - 3 x 12-15

Close Grip Bench Press - 2 x 5-9

Triceps Pressdown - 2 x 5-9

Seated Triceps Extensions - 2 x 10-15

Day Two - Back and Biceps

Pull Ups - 4 x 5-9

Rows - 4 x 5-9

Pulldowns - 4 x 5-9

Rack Deadlifts - 2 x 15-20

Curls - 2 x 5-9

Incline Dumbbell - Curls 2 x 5-9

Hammer Curls - 2 x 9-15

Day Three - Cardio

Day Four - Legs

Leg Press - 2 x 15 and 1 x 50

Hack Squats - 2 x 15 and 1 x 30

Lunges - 2 x 5-9 and 1 x 20

Leg Curls - 3 x 5-9

Stiff Leg Dead Lift - 3 x 5-9

Seated Calf Press - 3 x 15-20

Standing Calf Press - 3 x 15-20

Day Five - Cardio

This is going to be FUN!

82

Friday, February 2, 2007

“The Phoenix” Full-Body Hypertrophy Training - Final Workout

I weighed 166.4 pounds and Bruce weighed 182.0

Week 4, Day 4 of Weight Training

Incline Barbell Press: 3 X 6
I did 200 pounds (Personal Best) and Bruce did 275 (Personal Best)

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

Dumbbell Flat Bench Press: 2 X 6
I did 80 pounds and Bruce did 90

Seated Military Press: 3 X 6
I did 60 pounds and Bruce did 70

Seated Dumbbell Laterals: 2 x 6
Bruce and I did 20 pounds - slowly with a squeeze at the top

Bent Over Dumbbell Laterals: 2 X 6
Bruce and I did 20 pounds - done slowly with a squeeze at the top

Decline Dumbbell Triceps Extensions: 3 X 6 with slow negatives
I did 35 pounds and Bruce did 30

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 and Bruce did 180

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 25 pounds

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

Well, we did it. And we ended the four-week Phoenix in style by upping every weight from last week except the calf press, where we stayed at 300 pounds. Bruce and I agree that both of us have shown good increases in strength over the four weeks. We even managed a personal best in the Incline Bench Press today. Bring on the Griffin.

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February 5, 2007

The Griffin - High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal “lion-eagle”) is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the “King of the Beasts” and the eagle the “King of the Air,” the griffin was thought to be an especially powerful and majestic creature.

After a great Super Bowl weekend, I weighed 165.0 and Bruce weighed 183 (pig).

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day One - Chest, Delts & Triceps

Incline Dumbbell Press - 4 x 5-9 (We did 4 x 6 Incline barbell bench press)
I did 210 pounds and Bruce did 235

Wide Grip Bench Press - 3 x 5-9 (We did 3 x 6)
Bruce and I did 185 pounds

Dips - 3 x 12-15 (We did 3 x 15)

Lateral Raises - 4 x 5-9 (We did 4 x 6)
I did 25 pounds and Bruce did 15 (he has a little shoulder problem)

Bent Over Lateral Raises - 3 x 5-9 (We did 3 x 6 seated bent over lateral raises)
Bruce and I did 25 pounds

Dumb Bell Press - 3 x 12-15 (We did 3 x 15 dumb bell press/flies)
I did 35 pounds and Bruce did 30

Close Grip Bench Press - 2 x 5-9 (We did 2 x 9)
Bruce and I did 100 pounds

Triceps Press Down - 2 x 5-9 (We did 2 x 9)
Bruce and I did 65 pounds

Seated Triceps Extensions - 2 x 10-15 (We did 2 x 15 Free Motion Overhead machine)
Bruce and I did 50 pounds

We ended the session with 50 slant board crunches and Bruce added a medium treadmill session. Day one was great. This is going to be an interesting and challenging program. Going to failure on each set makes one chose his weights carefully.

84

Tuesday, February 6, 2007

The Griffin - High Intensity Power Training Plan

I weighed 165.0. Bruce over slept and didn’t show up. He will do his workout later today.

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day Two - Back and Biceps

Pull Ups - 4 x 5-9 I did 4 x 10, two sets of medium grip and two sets of hammer

Rows - 4 x 5-9 I did 4 x 8 at 120 pounds

Pull Downs - 4 x 5-9 I did 4 x 8 Free Motion cable pull downs at 140 pounds

Rack Dead Lifts - 2 x 15-20 I did 2 x 15 at 150 pounds

Barbell Curls - 2 x 5-9 I did 2 x 9 at 70 pounds

Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds

Hammer Curls - 2 x 9-15 I did 2 x 15 at 25 pounds

I completed the workout in plenty of time, which is important as we will add drop sets to each exercise next week and that will take more time.

85

February 7, 2007

The Griffin - High Intensity Power Training Plan

Week One, Day Three - Cardio

After two days of going to failure on every set, it was nice to relax and do cardio. Relax…ha…we did a HITT session with 20-second speed splits. Then we did several abs exercises and ended our workout with posing practice. Tomorrow we take on the Griffin with legs.

Thursday, February 8, 2007

I am holding at 165.0 and Bruce weighs 180.0 (coming down for his contest)

The Griffin - High Intensity Power Training

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day Four - Legs

Leg Press - 2 x 15 and 1 x 50 I did 250/200 pounds and Bruce did 300/250.

Hack Squats 2 x 15 and 1 x 30 Bruce and I did 300/250 pounds.

Lunges 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/100 pounds.

Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds.

Stiff Leg Dead Lift - 3 x 5-9 We did 3 x 8. Bruce and I did 185 pounds.

Seated Calf Press ? 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.

Standing Calf Press - 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.

Today’s Griffin Leg Workout was awesome. We failed in a good way.

86

Friday, February 9, 2007

The Griffin - High Intensity Power Training

Week One - Day Five: Cardio

I weighed 166.0 and Bruce weighed 180

This was the second cardio day of the week and I decided to borrow a page from “The Phoenix” and bring back Combat Cardio Day. I love it.

Combat Cardio - 5 cycles of the following:

Jump Rope - Two Minutes (100-200 skips per cycle)

30 Mountain Climbers - High step holding 15 pound dumbbells

30 Squat Thrusts - Trying to “dunk the basketball”

30 Push Ups - A total of 150 with good form

30 Side Straddle Hops - Like Skiing Down Hill.

I then acted as a head judge and put Bruce through a grueling posing practice. His contest is April 7th.

87

Monday, February 12, 2007

The Griffin - High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal “lion-eagle”) is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the “King of the Beasts” and the eagle the “King of the Air,” the griffin was thought to be an especially powerful and majestic creature.

I weighed 165.0 and my training partner,Bruce, weighed 179.6. His contest target weight is 170.0

Week Two - Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic.

Day One - Chest, Delts & Triceps

Incline Dumbbell Press - 4 x 5-9 (We did 4 x 6 + 1 x 5 Incline barbell bench press)
Bruce and I did 150 pounds

Wide Grip Bench Press - 3 x 5-9 (We did 3 x 6 + 1 x 5)
I did 185 pounds and Bruce did 195

Dips - 3 x 12-15 (We did 3 x 15 + 1 x 5)

Lateral Raises - 4 x 5-9 (We did 4 x 6 + 1 x 5)
I did 25 pounds and Bruce did 15 (he has a little shoulder problem)

Bent Over Lateral Raises - 3 x 5-9 (We did 3 x 6 + 1 x 5)
Bruce and I did 30 pounds

Dumb Bell Press - 3 x 12-15 (We did 3 x 15 + 1 x 5)
Bruce and I did 50 pounds

Close Grip Bench Press - 2 x 5-9 (We did 2 x 9 + 1 x 5)
Bruce and I did 110 pounds

Triceps Press Down - 2 x 5-9 (We did 2 x 9 + 1 x 5)
Bruce and I did 65 pounds

Seated Triceps Extensions - 2 x 10-15 (We did 2 x 15 + 1 x 5) Free Motion Overhead machine
Bruce and I did 50 pounds

We didn’t think adding a 5-rep set after the last set of each exercise to failure would be a big deal. It was a big deal. And, to think, next week, we get to do two 5-rep sets after the final set of each exercise.

88

Tuesday, February 13, 2007

The Griffin - High Intensity Power Training Plan

I weighed 165.0. Bruce weighed 179.4

Week Two - Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic.

Day Two - Back and Biceps

Pull Ups - 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 5 reps on the last set

Seated Rows - 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set

Pull Downs - 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set

Rack Dead Lifts ? 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 5 Reps on the last set

Barbell Curls - 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 5 Reps on the last set

Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 5 Reps on the last set

Hammer Curls - 2 x 9-15 We did 2 x 15 at 25 pounds, + 5 Reps on the last set

After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through two full rounds of symmetry and mandatory poses

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You lift a hell of a lot more than I do, and I’m 21! Along with Sylvester Stallone, you’ve inspired me to work harder than usual in the gym. It’s kind of like how I see poor foreign students who barely know English study for hours a day makes me put forward more effort in college. I find it shameful that I’m weaker than many guys in their 60’s.

I sometimes see strong old guys in my gym, but not quite as big as you of course. :stuck_out_tongue:

Keep it up man.

90

Higher Game:

Thanks for your encouragement and support. This stuff gets into your psyche. It’s a permanent part of who I am. I get as good a rush pumping iron as any young warrior. I strive to improve each year and always step onto a competition stage in the best shape of my life.

Old Navy

91

Wednesday, February 14, 2007

The Griffin - High Intensity Power Training Plan

I weighed 165.0. Bruce weighed 178.4

Week Two - Day Three - Cardio

Bruce and I did some hanging leg raises and slant board crunches for abs, 30 minutes of elevated moderate speed tread mill and a 45 minute practice posing session. It was a good cardio day.

92

Thursday, February 15, 2007

The Griffin - High Intensity Power Training Plan

I weighed 165.8 and my training partner,Bruce, weighed 178.0. His contest target weight is 170.0

Week Two - Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic

Day Four - Legs

Free Rack Squats - 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 5 Reps.

Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 5 Reps.

Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds, + 5 Reps

Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 5 Reps.

Stiff Leg Dead Lift - 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 5 Reps.

Seated Calf Press - 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.

Standing Calf Press - 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.

Today’s Griffin Leg Workout was awesome. Bruce added 30 minutes of tread mill. I didn’t.

93

Friday, February 16, 2007

The Griffin - High Intensity Power Training

Week Two - Day Five: Cardio

I weighed 166.4

Combat Cardio - 5 cycles of the following:

Jump Rope - Two Minutes (100-200 skips per cycle)

30 Mountain Climbers - High step holding 15 pound dumbbells

30 Squat Thrusts - Trying to “dunk the basketball”

30 Push Ups - A total of 150 with good form

30 Side Straddle Hops - Like Skiing Down Hill

30 Crunches - Done slowly, with a squeeze

My training partner, Bruce, missed this workout!

94

Monday, February 19, 2007

The Griffin - High Intensity Power Training Plan
Developed by Sean “Sully” Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal “lion-eagle”) is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the “King of the Beasts” and the eagle the “King of the Air,” the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off - repeat.

On off days, do cardio.

Week Three - After the last set for each exercise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second.

Day One - Chest, Delts & Triceps

Incline Barbell Bench Press - 4 x 5-9 (We did 4 x 6 + 2 x 5 )
Bruce and I did 150 pounds

Wide Grip Bench Press - 3 x 5-9 (We did 3 x 6 + 2 x 5)
I did 185 pounds and Bruce did 195

Dips - 3 x 12-15 (We did 3 x 15 + 2 x 5)

Lateral Raises - 4 x 5-9 (We did 4 x 6 + 2 x 5)
I did 25 pounds and Bruce did 20 (he has a little shoulder problem)

Bent Over Lateral Raises - 3 x 5-9 (We did 3 x 6 + 2 x 5)
Bruce and I did 30 pounds

Dumb Bell Press - 3 x 12-15 (We did 3 x 15 + 2 x 5)
Bruce and I did 50 pounds

Close Grip Bench Press - 2 x 5-9 (We did 2 x 9 + 2 x 5)
Bruce and I did 110 pounds

Triceps Press Down - 2 x 5-9 (We did 2 x 9 + 2 x 5)
Bruce and I did 65 pounds

Seated Triceps Extensions - 2 x 10-15 (We did 2 x 15 + 2 x 5) Free Motion Overhead machine
Bruce and I did 50 pounds

We thought adding a 5-rep set after the last set of each exercise to failure last week was tough. Adding a second 5-rep set with little rest between sets is insane. Yuh Gotta Love It!

95

Tuesday, February 20, 2007 (Marti Grau - Fat Tuesday)

The Griffin - High Intensity Power Training Plan

I weighed 166.4. Bruce weighed 177.4

Week Three - Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set, then, rest 10 seconds and add a second 5-rep set.

Day Two - Back and Biceps

Pull Ups - 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 2 x 5 reps on the last set

Seated Rows - 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set

Pull Downs - 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 2 x 5 Reps on the last set

Rack Dead Lifts - 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 2 x 5 Reps on the last set

Barbell Curls - 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 2 x 5 Reps on the last set

Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 2 x 5 Reps on the last set

Hammer Curls - 2 x 9-15 We did 2 x 15 at 25 pounds, + 2 x 5 Reps on the last set

After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through one full round of symmetry and mandatory poses

96

Wednesday, February 21, 2007

The Griffin - High Intensity Power Training Plan

I weighed 165.4. Bruce weighed 176.4

Week Three - Day Three - Cardio

Bruce and I did some hanging leg raises and weighted slant board crunches for abs, 30-minutes of elevated moderate speed tread mill, 20-minutes of stationary bike and a 35-minute practice posing session, where we worked on Bruce’s 90-seconds individual posing routine. It was a good cardio day.

97

Thursday, February 22, 2007

The Griffin - High Intensity Power Training Plan

I weighed 167.0 and my training partner,Bruce, weighed 176.0. His contest target weight is 170.0

Week Three - Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set, then rest 10 seconds and add a second 5-rep set.

Day Four - Legs

Free Rack Squats - 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 2 x 5 Reps.

Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 2 x 5 Reps.

Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds, + 2 x 5 Reps

Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 2 x 5 Reps.

Stiff Leg Dead Lift - 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 2 x 5 Reps.

Seated Calf Press - 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.

Standing Calf Press - 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds.

After the weight training, we worked on Bruce’s individual 90-seconds posing routine.

98

Friday, February 23, 2007

The Griffin - High Intensity Power Training

Week Three - Day Five: Cardio

I weighed 168.0 and Bruce weighed 176.0

Combat Cardio - 5 cycles of the following:

Jump Rope - Two Minutes (100-200 skips per cycle)

30 Mountain Climbers - High step holding 15 pound dumbbells

30 Squat Thrusts - Trying to “dunk the basketball”

30 Push Ups - A total of 150 with good form

30 Side Straddle Hops - Like Skiing Down Hill

30 Crunches - Done slowly, with a squeeze

We actually only did two set of the Combat Cardio today. We spent most of the training session working on Bruce’s 90-second individual posing routine. We had the music CD for the first time today and used the gym’s aerobics studio to choreograph the routine and practice it.

99

Monday, February 26, 2007

The Griffin - High Intensity Power Training Plan

Week Four - Keep the weights the same as last week, but cut the rest time between sets to 60 seconds.

Day One - Chest, Delts & Triceps

Incline Barbell Bench Press - 4 x 5-9 (We did 4 x 6)
Bruce and I did 150 pounds

Wide Grip Bench Press - 3 x 5-9 (We did 3 x 6)
I did 185 pounds and Bruce did 195

Dips - 3 x 12-15 (We did 3 x 15)

Lateral Raises - 4 x 5-9 (We did 4 x 6)
I did 30 pounds and Bruce did 25 (he has a little shoulder problem)

Bent Over Lateral Raises - 3 x 5-9 (We did 3 x 6)
Bruce and I did 30 pounds

Dumb Bell Press - 3 x 12-15 (We did 3 x 15)
Bruce and I did 55 pounds

Close Grip Bench Press - 2 x 5-9 (We did 2 x 9)
Bruce and I did 110 pounds

Triceps Rope Pull Down - 2 x 5-9 (We did 2 x 9)
Bruce and I did 65 pounds

Seated Triceps Extensions - 2 x 10-15 (We did 2 x 15)
Bruce and I did 75 pounds

Seated Triceps Push Downs - 2 x 10-15 (We did 2 x 15)
Bruce and I did 75 pounds

After the weight training, Bruce and I had a practice posing session. He is looking good.

100

Tuesday, February 27, 2007

The Griffin - High Intensity Power Training Plan

I weighed 165.0. Bruce was a no-show.

Week Four - Go to positive failure on all sets, rest 60-seconds between sets.

Day Two - Back and Biceps

Pull Ups - 4 x 5-9 I did 4 x 10, two sets of medium grip and two sets of hammer.

Seated Rows - 4 x 5-9 I did 4 x 8 at 120 pounds.

Pull Downs - 4 x 5-9 I did 4 x 8 at 120 pounds.

Rack Dead Lifts - 2 x 15-20 I did 2 x 15 at 150 pounds.

Barbell Curls - 2 x 5-9 I did 2 x 9 at 70 pounds.

Incline Dumbbell Curls - 2 x 5-9 I did 2 x 8 at 25 pounds.

Hammer Curls - 2 x 9-15 I did 2 x 15 at 25 pounds.

After the workout, I did some abs work and cardio. I also spent 10 minutes in the posing studio.