Training For My First Natural Pro Masters Contest at 64

Old Navy · 01-29-2007, 09:18 AM

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.

DOMS · 01-29-2007, 09:28 AM

Good job on the workout.

I've a question for you. It borders on the personal side, so I apologize before hand if it is too personal.

Your IM bio states that you're 63, but you're in great shape; so, how old do people usually think you are? I have to imagine that they tend to shoot too low.

Old Navy · 01-30-2007, 12:28 PM

Quote:

Originally Posted by DOMS

Good job on the workout.

I've a question for you. It borders on the personal side, so I apologize before hand if it is too personal.

Your IM bio states that you're 63, but you're in great shape; so, how old do people usually think you are? I have to imagine that they tend to shoot too low.

No problem. Thanks for your message. Most people don't believe it when I tell them I will be 64 in April. I have been pegged at 48, 52, 56...usually somewhere in my early 50's. I also show a lot of energy, especially when I'm working out. I love pounding iron.

Old Navy · 01-30-2007, 12:29 PM

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.

Old Navy · 02-01-2007, 09:46 AM

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!

DOMS · 02-01-2007, 10:16 AM

Quote:

Originally Posted by Old Navy

No problem. Thanks for your message. Most people don't believe it when I tell them I will be 64 in April. I have been pegged at 48, 52, 56...usually somewhere in my early 50's. I also show a lot of energy, especially when I'm working out. I love pounding iron.

Nice. This is where I want to be when I'm in my 60s.

Good job on the workouts, too!

Old Navy · 02-02-2007, 09:09 AM

Quote:

Originally Posted by DOMS

Nice. This is where I want to be when I'm in my 60s.

Good job on the workouts, too!

Thanks. I hope you are where you want to be in your 60's too. It's fun being a little different than most of my contemporaries. I relish the feeling.

Old Navy · 02-06-2007, 09:46 AM

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.

Old Navy · 02-08-2007, 11:26 AM

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.

Old Navy · 02-09-2007, 09:51 AM

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.

Old Navy · 02-13-2007, 08:57 AM

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.

Old Navy · 02-13-2007, 08:59 AM

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

Old Navy · 02-14-2007, 08:27 AM

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.

Old Navy · 02-15-2007, 10:55 AM

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.

Old Navy · 02-16-2007, 08:50 AM

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!

DOMS · 02-16-2007, 09:53 AM

Quote:

Originally Posted by Old Navy

Thanks. I hope you are where you want to be in your 60's too. It's fun being a little different than most of my contemporaries. I relish the feeling.

I have a saying for this: I have to grow old, I don't have to be old.

Old Navy · 02-19-2007, 09:46 AM

Quote:

Originally Posted by DOMS

I have a saying for this: I have to grow old, I don't have to be old.

I love it...LOL Great thought!

Old Navy · 02-20-2007, 08:25 AM

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

Old Navy · 02-21-2007, 08:36 AM

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.

Old Navy · 02-22-2007, 08:40 AM

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.

Old Navy · 02-23-2007, 05:56 PM

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.

Old Navy · 02-27-2007, 09:42 AM

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.

Old Navy · 02-28-2007, 08:37 AM

Wednesday, February 28, 2007

The Griffin – High Intensity Power Training Plan

I weighed 164.8. Bruce weighed 176.4

Week Four - 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 symmetry and mandatory poses and Bruce's 90-seconds individual posing routine. It was another good cardio day.

01-29-2007, 09:18 AM	#61
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-30-2007, 12:29 PM	#64
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-01-2007, 09:46 AM	#65
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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!
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-06-2007, 09:46 AM	#68
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-08-2007, 11:26 AM	#69
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-09-2007, 09:51 AM	#70
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-13-2007, 08:57 AM	#71
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-13-2007, 08:59 AM	#72
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-14-2007, 08:27 AM	#73
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-15-2007, 10:55 AM	#74
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-16-2007, 08:50 AM	#75
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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!
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-20-2007, 08:25 AM	#78
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-21-2007, 08:36 AM	#79
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-22-2007, 08:40 AM	#80
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-23-2007, 05:56 PM	#81
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-27-2007, 09:42 AM	#82
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-28-2007, 08:37 AM	#83
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, February 28, 2007 The Griffin – High Intensity Power Training Plan I weighed 164.8. Bruce weighed 176.4 Week Four - 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 symmetry and mandatory poses and Bruce's 90-seconds individual posing routine. It was another good cardio day.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge