Fourth Year Student: My Senior Year

Old Navy · 02-08-2008, 06:23 PM

Friday, February 8, 2008 - Training for the 2008 FAME World Championship and Pro Showdown

Sullyâ€™s Mass Maker Workout â€“ Phase IV â€“ Three Weeks

Specialization Program for Back

Week One, Day Five â€“ Chest and Arms

Dumb Bell bench press 3 sets of 8-10
1 x 10 - 40 pound dumb bells - warm up
1 x 10 - 50 pound dumb bells
1 x 10 - 60 pound dumb bells
1 x 10 - 70 pound dumb bells

Cable crossover 3 sets of 12-15 reps + 2 drops
3 x 15 - 45 pounds
3 x 10 - 35 pounds drop set
3 x 10 - 30 pounds drop set

Bar Bell curls 3 sets of 10-12 reps
2 x 10 - 40 pounds
1 x 10 - 50 pounds
We did these reps slowly with a squeeze at the top

Strive Smart Strength Machine preacher curls 3 sets of 12-15 reps + 2 drops
3 x 12 - 35 pounds
3 x 12 - 30 pounds drop set
3 x 12 - 25 pounds drop set
This is a unique apparatus. The weights are placed in three different positions, giving the biceps different work with each set

Close grip Bench Press 3 sets of 10-12
1 x 12 - 95 pounds
1 x 12 - 115 pounds
1 x 12 - 125 pounds

V bar triceps press downs 3 sets of 12-15 + 2 drops
1 x 12 - 50 pounds
1 x 12 - 40 pounds drop set
1 x 12 - 35 pounds drop set

We added a little calves work

Cybex Standing Calf Raises
3 x 25 - 100 pounds

Standing Calf Raises
3 x 25 body weight

A great finish to week one of Phase IV.

Old Navy · 02-11-2008, 02:20 PM

Monday, February 11, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

I'm a grandfather. My first granddaughter was born today in Birmingham, Alabama at 12.59 PM Central Time. Our beautiful Figure Model weighed in at 6 pounds, 5 ounces. Gianna Marie and her Mom, Christina are doing well. I'm in heaven.

Weight: 164.8

Sully's Mass Maker Workout - Phase IV, Week Two, Day One.

We altered the plan by incorporating day three of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 83 - 70 pounds (2:40 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Sully's Plan - Back Thickness

Lats Cable Pull Downs - 4 Sets of 10
1 x 10 - 80 pounds
1 x 10 - 100 pounds
1 x 10 - 120 pounds
1 x 10 - 140 pounds

Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 90 pounds
1 x 15 - 100 pounds
1 x 15 - 140 pounds
1 x 15 - 160 pounds

Tread Mill - 20 minutes of moderate speed work.

The Hungarian Oak Legs Blast is getting more interesting.

**Gazhole** · 02-11-2008, 02:23 PM

Congrats on the grandchild! Thats awesome

.

Great workout, too, as usual

Old Navy · 02-12-2008, 07:42 PM

Quote:

Originally Posted by Gazhole

Congrats on the grandchild! Thats awesome

.

Great workout, too, as usual

Thanks. I love my new granddaughter. She is beautiful.

Old Navy · 02-12-2008, 07:43 PM

Tuesday, February 12, 2007 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 164.0

Sully's Mass Maker Workout - Phase IV - Three Weeks - Specialization Program for Back

Week Two, Day Two

Shoulders and Abs

Smith Machine Seated Presses 4 x 8
1 x 8 - 95 pounds
1 x 8 - 115 pounds
1 x 8 - 120 pounds
1 x 8 - 135 pounds

Standing Lateral Raises
4 x 8 - 25 pounds

Standing Shoulder Extensions
4 x 8 - 25 pounds

Hanging Leg Lifts
4 x 25

Slant Board Crunches
4 x 25

20 minutes of moderate speed, moderate elevated tread mill.

Old Navy · 02-13-2008, 06:56 PM

Wednesday, February 13, 2007 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 163.0

Sullyâ€™s Mass Maker Workout â€“ Phase IV â€“ Three Weeks

Specialization Program for Back

Week Two - Day Three â€“ Back Width

Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4
6 x 8 slow and full up and full down - 48 pull ups - we did wide, narrow, hammer and biceps grips

Wide Grip Lats Pull Down 4 sets of 8-10 reps
1 x 8 - 105
1 x 8 - 125
1 x 8 - 125
1 x 8 - 145

Straight arm pull downs 4 sets of 10-12 reps
1 x 12 - 42.5
1 x 12 - 50
1 x 12 - 57.5
1 x 12 - 65

Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom)
1 x 15 - 42.5
1 x 15 - 50
1 x 15 - 57.5

20 minutes of tread mill.

Old Navy · 02-14-2008, 07:08 PM

Thursday, February 14, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 164.0

We did day four of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 90 - 70 pounds (3:00 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Sullyâ€™s Mass Maker Workout â€“ Phase IV â€“ Three Weeks

Specialization Program for Back

Week Two, Day Four â€“ Back, Traps, Lower Back and Rear Delts

Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 55 pound dumb bells
4 x 8 - 55 pound dumb bells (total of 128 reps)

Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds

Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
4 x 12 - 15 pounds

Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 20 pound dumb bells

20 minutes of tread mill.

Old Navy · 02-15-2008, 07:25 PM

Friday, February 15, 2008 - Training for the 2008 FAME World Championship and Pro Showdown

Sullyâ€™s Mass Maker Workout â€“ Phase IV â€“ Three Weeks

Specialization Program for Back

Week Two, Day Five â€“ Chest and Arms

Dumb Bell bench press 3 sets of 8-10
1 x 10 - 55 pound dumb bells
1 x 10 - 65 pound dumb bells
1 x 10 - 75 pound dumb bells

Cable crossover 3 sets of 12-15 reps + 2 drops
3 x 15 - 45 pounds
3 x 10 - 35 pounds drop set
3 x 10 - 30 pounds drop set

Bar Bell curls 3 sets of 10-12 reps
2 x 10 - 50 pounds
1 x 10 - 60 pounds
We did these reps slowly with a squeeze at the top

Machine preacher curls 3 sets of 12-15 reps + 2 drops
3 x 12 - 80 pounds
3 x 12 - 65 pounds drop set
3 x 12 - 50 pounds drop set

Close grip Bench Press 3 sets of 10-12
1 x 12 - 105 pounds
1 x 12 - 125 pounds
1 x 12 - 125 pounds

V bar triceps press downs 3 sets of 12-15 + 2 drops
1 x 12 - 65 pounds
1 x 12 - 55 pounds drop set
1 x 12 - 45 pounds drop set

20 minutes of tread mill

A great finish to Week Two of Phase IV.

Old Navy · 02-18-2008, 06:58 PM

Monday, February 18, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 165.0

Sully's Mass Maker Workout - Phase IV, Week Three, Day One.

We altered the plan by incorporating day five of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 110 - 70 pounds (3:20 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

Standing Calf Raises 3 x 25
3 x 25 - Body Weight

Sully's Plan - Back Thickness

One Arm Dumb Bell Rows 4 sets of 6-8
1 x 8 - 55 pounds
1 x 8 - 65 pounds
1 x 8 - 70 pounds
1 x 8 - 75 pounds

Seated Low Cable Rows - 4 sets of 12-15
1 x 15 - 95 pounds
1 x 15 - 110 pounds
1 x 15 - 140 pounds
1 x 15 - 160 pounds

Tread Mill - 20 minutes of moderate speed work.

The Hungarian Oak Legs Blast is rocking and rolling.

Old Navy · 02-19-2008, 07:38 PM

Tuesday, February 19, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 163.0

I started a very slow contest cutting diet yesterday for my first three events of the year:

Guest Posing appearance, 2008 NGA Carolina Night of Champions - Greensboro, NC, June 7
2008 FAME World Championships and Pro Showdown, Toronto, Canada, June 14
2008 NPA Nationals and Masters Universe Pro Qualifier, Ft. Lee, VA, June 28

Sully's Mass Maker Workout - Phase IV - Three Weeks
Week Three, Day Two

Dead Lifts - 3 sets 7/5/3
1 x 7 - 185 pounds
1 x 5 - 205 pounds
1 x 5 - 250 pounds (PR)

Arnold's - 3 sets 8-10 reps
1 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells
1 x 8 - 45 pound dumb bells

Shrugs - 3 sets 9-10 reps
3 x 8 - 50 pound dumb bells (1 x front, 1 x side, 1 x back and 1 x side equals one rep)

Lateral and Extension Dumb Bell Raises - 3 sets 10-12 reps
3 x 10 - 20 pound dumb bells (1 x lateral, 1 x extension equals one rep)

Biceps Curls (21's) 2 sets
2 x 21 - 25 pound dumb bells

20 minutes of tread mill.

Old Navy · 02-20-2008, 08:11 PM

Wednesday, February 20, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 159.8

Mass Maker Workout - Phase IV, Week Three, Day three

Pull Ups - 6 sets of 6-8 reps
3 x 8 - with a 25 pound plate strapped around my waist
3 x 8 - body weight

Lat Pull Downs (Cable) 4 sets of 8-10 reps
1 x 8 - 100 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
1 x 8 - 160 pounds

Standing Shoulder Raises 4 sets of 8-10 reps
4 x 8 - 100 pounds

Slant Board Crunches 4 sets of 15-20 reps
4 x 25 - done slowly, with a squeeze/hold of the abs in each rep

20 minutes of tread mill

Old Navy · 02-21-2008, 05:39 PM

Thursday, February 21, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 162.4

We did day six of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 125 - 70 pounds (3:40 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 15)

Sullyâ€™s Mass Maker Workout â€“ Phase IV â€“ Three Weeks

Specialization Program for Back

Week Three, Day Four â€“ Back, Traps, Lower Back and Rear Delts

Dumb Bell shrugs 4 sets of 6-8 reps
We did a four-count (front, side, back, side) with 50 pound dumb bells
4 x 8 - 55 pound dumb bells (total of 128 reps)

Weighted hyperextensions 4 sets of 8-10 reps
4 x 10 - 130 pounds

Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin)
4 x 12 - 20 pounds

Bent over lateral raise 4 sets of 12-15 reps
4 x 15 - 25 pound dumb bells

20 minutes of tread mill

Old Navy · 02-22-2008, 05:15 PM

Friday, February 22, 2008 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 163.0

This was the final day of Phase IV of Sully's Mass Maker Workout. We begin three week's of Phase V on Monday.

We did a few different exercises on the last day.

Hammer Strength Iso-Lateral Chest Press

1 x 8 - 250 pounds
1 x 8 - 275 pounds
1 x 8 - 300 pounds (PR)
3 x 8 - Dips

Hammer Strength Incline Chest Press
1 x 8 - 100 pounds
1 x 8 - 125 pounds
2 x 8 - Dips

Decline Triceps Extensions (Skull Crushers)
3 x 8 - 70 pounds

Triceps Press Downs
3 x 8 - 70 pounds

20 minutes of tread mill

Old Navy · 02-25-2008, 08:01 PM

Monday, February 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 161.4

Sully's Mass Maker Workout - Phase V, Week One, Day One.

We altered the plan by incorporating day six of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 146 - 70 pounds (4.0 minutes without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)

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 25 - 275 pounds (maxed out the weight)

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.

Old Navy · 02-26-2008, 05:25 PM

Tuesday, February 26, 2008, Training for the 2008 FAME World Championships

Weight: 159.4

Today we continued Phase V of the Mass Maker Plan

Upper Body Horizontal Dominant

Bench Press 6 sets of 5/4/3/5/4/3 reps
1 x 5 - 155 pounds
1 x 4 - 175 pounds
1 x 3 - 185 pounds
1 x 5 - 165 pounds
1 x 4 - 185 pounds
1 x 3 - 205 pounds (PR)

Seated Cable Rows 6 sets of 4-6 reps
2 x 6 - 120 pounds
2 x 6 - 140 pounds
2 x 6 - 160 pounds

Decline Skull Crushers 6 sets of 5/4/3/5/4/3
1 x 5 - 60 pounds
1 x 4 - 70 pounds
1 x 3 - 80 pounds
1 x 5 - 70 pounds
1 x 4 - 80 pounds
1 x 3 - 90 pounds (PR)

25 minutes of tread mill.

Old Navy · 02-27-2008, 05:36 PM

Wednesday, February 27, 2008, Training for the 2008 FAME World Championships

Weight: 159.0

Mass Maker Workout - Non-Weight Training Session

Today we focused on bodyweight exercises.

Pull Ups
5 x 10 (wide, narrow, hammer and biceps grip)

Hanging Leg Lifts
4 x 25

Push Ups
2 x 25

Slant Board Crunches
2 x 25

Unassisted Sit Ups
2 x 25

10 flights of stairs, non-stop

Nice change of pace workout.

Old Navy · 02-28-2008, 12:17 PM

Thursday, February 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 160.0

We did day eight of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 175 - 70 pounds (4:20 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)

Plus:

Adduction
3 x 10 - 275 pounds (Maxed the machine)

Abduction
3 x 10 - 250 pounds

Calves Extensions
3 x 25 - 150 pounds

Calves Raises
3 x 25 - Body weight

Old Navy · 02-29-2008, 06:42 PM

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.

Old Navy · 03-03-2008, 11:12 AM

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.

Old Navy · 03-04-2008, 05:57 PM

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.

Old Navy · 03-05-2008, 07:58 PM

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.

Old Navy · 03-06-2008, 01:44 PM

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.

Old Navy · 03-07-2008, 02:10 PM

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.

Old Navy · 03-10-2008, 01:44 PM

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 alte

02-08-2008, 06:23 PM	#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 Friday, February 8, 2008 - Training for the 2008 FAME World Championship and Pro Showdown Sullyâ€™s Mass Maker Workout â€“ Phase IV â€“ Three Weeks Specialization Program for Back Week One, Day Five â€“ Chest and Arms Dumb Bell bench press 3 sets of 8-10 1 x 10 - 40 pound dumb bells - warm up 1 x 10 - 50 pound dumb bells 1 x 10 - 60 pound dumb bells 1 x 10 - 70 pound dumb bells Cable crossover 3 sets of 12-15 reps + 2 drops 3 x 15 - 45 pounds 3 x 10 - 35 pounds drop set 3 x 10 - 30 pounds drop set Bar Bell curls 3 sets of 10-12 reps 2 x 10 - 40 pounds 1 x 10 - 50 pounds We did these reps slowly with a squeeze at the top Strive Smart Strength Machine preacher curls 3 sets of 12-15 reps + 2 drops 3 x 12 - 35 pounds 3 x 12 - 30 pounds drop set 3 x 12 - 25 pounds drop set This is a unique apparatus. The weights are placed in three different positions, giving the biceps different work with each set Close grip Bench Press 3 sets of 10-12 1 x 12 - 95 pounds 1 x 12 - 115 pounds 1 x 12 - 125 pounds V bar triceps press downs 3 sets of 12-15 + 2 drops 1 x 12 - 50 pounds 1 x 12 - 40 pounds drop set 1 x 12 - 35 pounds drop set We added a little calves work Cybex Standing Calf Raises 3 x 25 - 100 pounds Standing Calf Raises 3 x 25 body weight A great finish to week one of Phase IV.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-11-2008, 02:20 PM	#62
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, February 11, 2008 - Training for the 2008 FAME World Championships and Pro Showdown. I'm a grandfather. My first granddaughter was born today in Birmingham, Alabama at 12.59 PM Central Time. Our beautiful Figure Model weighed in at 6 pounds, 5 ounces. Gianna Marie and her Mom, Christina are doing well. I'm in heaven. Weight: 164.8 Sully's Mass Maker Workout - Phase IV, Week Two, Day One. We altered the plan by incorporating day three of the Hungarian Oak Leg Blast in our session. Hungarian Oak Leg Blast Squats 1 x 83 - 70 pounds (2:40 without rest) Extensions 2 x 30 - 70 pounds Hamstring Curls 3 x 8 - 70 pounds, then, each set to failure (3 x 15) Seated Calf Extensions 3 x 25 3 x 25 - 150 pounds Standing Calf Raises 3 x 25 3 x 25 - Body Weight Sully's Plan - Back Thickness Lats Cable Pull Downs - 4 Sets of 10 1 x 10 - 80 pounds 1 x 10 - 100 pounds 1 x 10 - 120 pounds 1 x 10 - 140 pounds Seated Low Cable Rows - 4 sets of 12-15 1 x 15 - 90 pounds 1 x 15 - 100 pounds 1 x 15 - 140 pounds 1 x 15 - 160 pounds Tread Mill - 20 minutes of moderate speed work. The Hungarian Oak Legs Blast is getting more interesting.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-12-2008, 07:43 PM	#65
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, February 12, 2007 - Training for the 2008 FAME World Championships and Pro Showdown Weight: 164.0 Sully's Mass Maker Workout - Phase IV - Three Weeks - Specialization Program for Back Week Two, Day Two Shoulders and Abs Smith Machine Seated Presses 4 x 8 1 x 8 - 95 pounds 1 x 8 - 115 pounds 1 x 8 - 120 pounds 1 x 8 - 135 pounds Standing Lateral Raises 4 x 8 - 25 pounds Standing Shoulder Extensions 4 x 8 - 25 pounds Hanging Leg Lifts 4 x 25 Slant Board Crunches 4 x 25 20 minutes of moderate speed, moderate elevated tread mill.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-13-2008, 06:56 PM	#66
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, February 13, 2007 - Training for the 2008 FAME World Championships and Pro Showdown Weight: 163.0 Sullyâ€™s Mass Maker Workout â€“ Phase IV â€“ Three Weeks Specialization Program for Back Week Two - Day Three â€“ Back Width Chins medium grip to front 6 sets 8, 6, 4, 8, 6, 4 6 x 8 slow and full up and full down - 48 pull ups - we did wide, narrow, hammer and biceps grips Wide Grip Lats Pull Down 4 sets of 8-10 reps 1 x 8 - 105 1 x 8 - 125 1 x 8 - 125 1 x 8 - 145 Straight arm pull downs 4 sets of 10-12 reps 1 x 12 - 42.5 1 x 12 - 50 1 x 12 - 57.5 1 x 12 - 65 Rope pull downs 3 sets of 12-15 reps (use the rope and pull the elbows wide at the bottom) 1 x 15 - 42.5 1 x 15 - 50 1 x 15 - 57.5 20 minutes of tread mill.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-14-2008, 07:08 PM	#67
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, February 14, 2008 - Training for the 2008 FAME World Championships and Pro Showdown. Weight: 164.0 We did day four of the Leg Blast by adding 20 seconds to the Squats. Fun. Hungarian Oak Leg Blast Squats 1 x 90 - 70 pounds (3:00 without rest) Extensions 2 x 30 - 70 pounds Hamstring Curls 3 x 8 - 70 pounds, then, each set to failure (3 x 15) Sullyâ€™s Mass Maker Workout â€“ Phase IV â€“ Three Weeks Specialization Program for Back Week Two, Day Four â€“ Back, Traps, Lower Back and Rear Delts Dumb Bell shrugs 4 sets of 6-8 reps We did a four-count (front, side, back, side) with 55 pound dumb bells 4 x 8 - 55 pound dumb bells (total of 128 reps) Weighted hyperextensions 4 sets of 8-10 reps 4 x 10 - 130 pounds Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin) 4 x 12 - 15 pounds Bent over lateral raise 4 sets of 12-15 reps 4 x 15 - 20 pound dumb bells 20 minutes of tread mill.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-15-2008, 07:25 PM	#68
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, February 15, 2008 - Training for the 2008 FAME World Championship and Pro Showdown Sullyâ€™s Mass Maker Workout â€“ Phase IV â€“ Three Weeks Specialization Program for Back Week Two, Day Five â€“ Chest and Arms Dumb Bell bench press 3 sets of 8-10 1 x 10 - 55 pound dumb bells 1 x 10 - 65 pound dumb bells 1 x 10 - 75 pound dumb bells Cable crossover 3 sets of 12-15 reps + 2 drops 3 x 15 - 45 pounds 3 x 10 - 35 pounds drop set 3 x 10 - 30 pounds drop set Bar Bell curls 3 sets of 10-12 reps 2 x 10 - 50 pounds 1 x 10 - 60 pounds We did these reps slowly with a squeeze at the top Machine preacher curls 3 sets of 12-15 reps + 2 drops 3 x 12 - 80 pounds 3 x 12 - 65 pounds drop set 3 x 12 - 50 pounds drop set Close grip Bench Press 3 sets of 10-12 1 x 12 - 105 pounds 1 x 12 - 125 pounds 1 x 12 - 125 pounds V bar triceps press downs 3 sets of 12-15 + 2 drops 1 x 12 - 65 pounds 1 x 12 - 55 pounds drop set 1 x 12 - 45 pounds drop set 20 minutes of tread mill A great finish to Week Two of Phase IV.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-18-2008, 06:58 PM	#69
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, February 18, 2008 - Training for the 2008 FAME World Championships and Pro Showdown. Weight: 165.0 Sully's Mass Maker Workout - Phase IV, Week Three, Day One. We altered the plan by incorporating day five of the Hungarian Oak Leg Blast in our session. Hungarian Oak Leg Blast Squats 1 x 110 - 70 pounds (3:20 without rest) Extensions 2 x 30 - 70 pounds Hamstring Curls 3 x 8 - 70 pounds, then, each set to failure (3 x 15) Seated Calf Extensions 3 x 25 3 x 25 - 150 pounds Standing Calf Raises 3 x 25 3 x 25 - Body Weight Sully's Plan - Back Thickness One Arm Dumb Bell Rows 4 sets of 6-8 1 x 8 - 55 pounds 1 x 8 - 65 pounds 1 x 8 - 70 pounds 1 x 8 - 75 pounds Seated Low Cable Rows - 4 sets of 12-15 1 x 15 - 95 pounds 1 x 15 - 110 pounds 1 x 15 - 140 pounds 1 x 15 - 160 pounds Tread Mill - 20 minutes of moderate speed work. The Hungarian Oak Legs Blast is rocking and rolling.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-19-2008, 07:38 PM	#70
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, February 19, 2008 - Training for the 2008 FAME World Championships and Pro Showdown. Weight: 163.0 I started a very slow contest cutting diet yesterday for my first three events of the year: Guest Posing appearance, 2008 NGA Carolina Night of Champions - Greensboro, NC, June 7 2008 FAME World Championships and Pro Showdown, Toronto, Canada, June 14 2008 NPA Nationals and Masters Universe Pro Qualifier, Ft. Lee, VA, June 28 Sully's Mass Maker Workout - Phase IV - Three Weeks Week Three, Day Two Dead Lifts - 3 sets 7/5/3 1 x 7 - 185 pounds 1 x 5 - 205 pounds 1 x 5 - 250 pounds (PR) Arnold's - 3 sets 8-10 reps 1 x 8 - 30 pound dumb bells 1 x 8 - 35 pound dumb bells 1 x 8 - 45 pound dumb bells Shrugs - 3 sets 9-10 reps 3 x 8 - 50 pound dumb bells (1 x front, 1 x side, 1 x back and 1 x side equals one rep) Lateral and Extension Dumb Bell Raises - 3 sets 10-12 reps 3 x 10 - 20 pound dumb bells (1 x lateral, 1 x extension equals one rep) Biceps Curls (21's) 2 sets 2 x 21 - 25 pound dumb bells 20 minutes of tread mill.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-20-2008, 08:11 PM	#71
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, February 20, 2008 - Training for the 2008 FAME World Championships and Pro Showdown. Weight: 159.8 Mass Maker Workout - Phase IV, Week Three, Day three Pull Ups - 6 sets of 6-8 reps 3 x 8 - with a 25 pound plate strapped around my waist 3 x 8 - body weight Lat Pull Downs (Cable) 4 sets of 8-10 reps 1 x 8 - 100 pounds 1 x 8 - 120 pounds 1 x 8 - 140 pounds 1 x 8 - 160 pounds Standing Shoulder Raises 4 sets of 8-10 reps 4 x 8 - 100 pounds Slant Board Crunches 4 sets of 15-20 reps 4 x 25 - done slowly, with a squeeze/hold of the abs in each rep 20 minutes of tread mill
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-21-2008, 05:39 PM	#72
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, February 21, 2008 - Training for the 2008 FAME World Championships and Pro Showdown. Weight: 162.4 We did day six of the Leg Blast by adding 20 seconds to the Squats. Fun. Hungarian Oak Leg Blast Squats 1 x 125 - 70 pounds (3:40 without rest) Extensions 2 x 30 - 70 pounds Hamstring Curls 3 x 8 - 70 pounds, then, each set to failure (3 x 15) Sullyâ€™s Mass Maker Workout â€“ Phase IV â€“ Three Weeks Specialization Program for Back Week Three, Day Four â€“ Back, Traps, Lower Back and Rear Delts Dumb Bell shrugs 4 sets of 6-8 reps We did a four-count (front, side, back, side) with 50 pound dumb bells 4 x 8 - 55 pound dumb bells (total of 128 reps) Weighted hyperextensions 4 sets of 8-10 reps 4 x 10 - 130 pounds Seated rope rows to the face 4 sets of 10-12 (use the rope and keep the arms high and elbows wide and pull to the chin) 4 x 12 - 20 pounds Bent over lateral raise 4 sets of 12-15 reps 4 x 15 - 25 pound dumb bells 20 minutes of tread mill
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-22-2008, 05:15 PM	#73
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Friday, February 22, 2008 - Training for the 2008 FAME World Championships and Pro Showdown Weight: 163.0 This was the final day of Phase IV of Sully's Mass Maker Workout. We begin three week's of Phase V on Monday. We did a few different exercises on the last day. Hammer Strength Iso-Lateral Chest Press 1 x 8 - 250 pounds 1 x 8 - 275 pounds 1 x 8 - 300 pounds (PR) 3 x 8 - Dips Hammer Strength Incline Chest Press 1 x 8 - 100 pounds 1 x 8 - 125 pounds 2 x 8 - Dips Decline Triceps Extensions (Skull Crushers) 3 x 8 - 70 pounds Triceps Press Downs 3 x 8 - 70 pounds 20 minutes of tread mill
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-25-2008, 08:01 PM	#74
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Monday, February 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown. Weight: 161.4 Sully's Mass Maker Workout - Phase V, Week One, Day One. We altered the plan by incorporating day six of the Hungarian Oak Leg Blast in our session. Hungarian Oak Leg Blast Squats 1 x 146 - 70 pounds (4.0 minutes without rest) Extensions 2 x 30 - 70 pounds Hamstring Curls 3 x 8 - 70 pounds, then, each set to failure (3 x 20) 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 25 - 275 pounds (maxed out the weight) 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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-26-2008, 05:25 PM	#75
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Tuesday, February 26, 2008, Training for the 2008 FAME World Championships Weight: 159.4 Today we continued Phase V of the Mass Maker Plan Upper Body Horizontal Dominant Bench Press 6 sets of 5/4/3/5/4/3 reps 1 x 5 - 155 pounds 1 x 4 - 175 pounds 1 x 3 - 185 pounds 1 x 5 - 165 pounds 1 x 4 - 185 pounds 1 x 3 - 205 pounds (PR) Seated Cable Rows 6 sets of 4-6 reps 2 x 6 - 120 pounds 2 x 6 - 140 pounds 2 x 6 - 160 pounds Decline Skull Crushers 6 sets of 5/4/3/5/4/3 1 x 5 - 60 pounds 1 x 4 - 70 pounds 1 x 3 - 80 pounds 1 x 5 - 70 pounds 1 x 4 - 80 pounds 1 x 3 - 90 pounds (PR) 25 minutes of tread mill.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-27-2008, 05:36 PM	#76
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Wednesday, February 27, 2008, Training for the 2008 FAME World Championships Weight: 159.0 Mass Maker Workout - Non-Weight Training Session Today we focused on bodyweight exercises. Pull Ups 5 x 10 (wide, narrow, hammer and biceps grip) Hanging Leg Lifts 4 x 25 Push Ups 2 x 25 Slant Board Crunches 2 x 25 Unassisted Sit Ups 2 x 25 10 flights of stairs, non-stop Nice change of pace workout.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-28-2008, 12:17 PM	#77
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	Thursday, February 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown. Weight: 160.0 We did day eight of the Leg Blast by adding 20 seconds to the Squats. Fun. Hungarian Oak Leg Blast Squats 1 x 175 - 70 pounds (4:20 without rest) Extensions 2 x 30 - 70 pounds Hamstring Curls 3 x 8 - 70 pounds, then, each set to failure (3 x 20) Plus: Adduction 3 x 10 - 275 pounds (Maxed the machine) Abduction 3 x 10 - 250 pounds Calves Extensions 3 x 25 - 150 pounds Calves Raises 3 x 25 - Body weight
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

02-29-2008, 06:42 PM	#78
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-03-2008, 11:12 AM	#79
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-04-2008, 05:57 PM	#80
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-05-2008, 07:58 PM	#81
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-06-2008, 01:44 PM	#82
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-07-2008, 02:10 PM	#83
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

03-10-2008, 01:44 PM	#84
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 496 Photos: 20	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 alte