Fourth Year Student: My Senior Year

Old Navy · 01-01-2008, 04:39 PM

Fourth Year Student: My Senior Year

This is the first entry of my fourth journal covering my diet, training and bodybuilding contests for 2008 which begin June 13-15, when I compete in the Grand Master Pro Division at the 2008 FAME World Championships in Toronto.

It will be my fourth Pro Show.

My first journal chronicled my training and prep leading up to my first contest in March, 2005. That year I entered six contests and won trophies in all but the first one. My next journal covered my second year of competition, during which I entered 10 contests, captured several titles and won two Pro Cards in drug-free federations.

My third journal covered my diet and training as I prepared to enter my first Pro Show in 2007. By the end of my third year, I had won a third Pro Card and competed in three Pro Shows, placing third in two of them and winning my Pro Class in my final contest of the year.

I title this journal, “Fourth Year Student: My Senior Year,” because I am still a student of our sport. I learn new techniques every time I go to the gym. I learn about diet and training, grooming and contest prep. I have received some great help along the way from fellow competitors, diet and training coaches, web sites and publications. My goal each time I step on to a stage is to be in the best shape of my life that day. In all 26 of my contests, that has been the case.

I call it My Senior Year, because this is my fourth year of competing and if I were in school, I would be a senior. It’s a little play on words. I am a senior. During this contest season, I will turn 65 years-of-age and I will be eligible for Medicare. My hope is that I won’t need the benefits that social service any time soon.

In 2008, I will bring to the bodybuilding stage my experience in competing as an amateur Open and Master competitor and as a Master Pro competitor, a contest judge, a guest poser, a Certified Personal Trainer and contest promoter. I am a moderator on four bodybuilding forums and hold an executive management position in an international natural bodybuilding, figure, fitness and model federation. I’m also fully employed as a Vice President, Communications of a multi-national, multi-media non-profit organization, unrelated to our sport.

My goals for this year are to diet and train to enter at least four Professional bodybuilding competitions.

Today, I begin training for my first contest of the year, the 2008 FAME World Championships in Toronto, Canada, June 13-15. I have already sent in my registration for the Grand Master Pro Division. In 2006, I won the FAME World Championship in Toronto in the Men’s Masters 60+ Class. In 2007, I won the FAME North American Championships in Miami in the Grand Master Pro Class. My goal is to win the 2008 FAME World Championships in Toronto in the Grand Master Pro Class. This will be no easy feat, because FAME contests bring out the best of the best in all classes, so I expect to face stiff competition. I look forward to that and will train as hard as I can to prepare.

I welcome your comments, suggestions and encouragement as you follow my quest. Thank you for your interest and now it’s time for me to get to work.

My goal, as I begin training for my next contest, is to embark on a lean mass gaining program. I ended my season on stage on November 3rd at 150 pounds. I want to compete next June at 155 pounds, so I will add enough weight to bring myself in at my desired contest weight after my contest prep, with the best conditioning I can achieve.

Supplements

USP Labs – Sponsored Athlete
- Anabolic Pump
- Powerfull
- P-SLiN
- Supercissus RX

SomaLife – Sponsored Athlete
- gHPSport

XanGo – Sponsored Athlete
- XanGo Juice

Beverly International – Distributor
- Mass Maker Protein Powder
- EFA Gold Essential Oils Blend
- Advanced Antioxidant
- Muscle Mass BCAA
- Creatine Select plus Phosphates
- Glutamine Select plus BCAAs

Activit
- Multivitamins

Beach Body
- Herbal Immune Boost

Diet

My diet is managed by 2007 NABBA National Champion, Eric Brugh and consists of four-day cycles of protein and carb management. Eric’s diet is proprietary so I can’t go into more detail. Just know that Eric was my nutritionist for my last six contests in 2007 and in each show, under Eric’s guidance, I came in harder and leaner.

Training Plan

Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks

Day One – Lower Body Quad Dominant

A Squat – 5 Sets
1 x 10; 1 x 8; 1 x 6; 1 x 4; 1 x 20
Tempo 3-0-3-0
Rest 90-seconds between sets

B1 Hack Squat – 4 Sets
4 x 8-10 no lockout

B2 Leg Press – 4 Sets
4 x 12-15 no lockout

C Walking Lunge – 3 Sets
3 x 8-12 steps per leg
Rest 60-seconds between sets

D Leg Extensions – 3 Sets
3 x 15-20
Change foot position for each set (in, out, forward)

E Seated Calf Raises – 3 Sets
3 x 8-10 – Hold stretch and contraction for 5 seconds

Day Two – Upper Body – Horizontal Dominant & Cardio

A Incline Press – 4 Sets
1 x 8; 1 x 6; 1 x 4; 1 x 10
Tempo 3-0-3-0
Rest 60-seconds between sets

B Bent Over Rows – 4 Sets
1 x 8; 1 x 6; 1 x 4; 1 x 10
Tempo 3-0-3-0
Rest 60-seconds between sets

C1 Wide Grip Bench Press to Neck – 4 Sets
4 x 8-10

C2 Seated Rows to Lower Abdomen – 4 Sets
4 x 8-10

D1 Decline Triceps Extensions – 4 Sets
4 x 7-9

D2 Bar Bell Curls – 4 Sets
4 x 7-9
Rest 60-seconds between sets

E Wide Grip Upright Row (elbows out and high) – 3 Sets
3 x 12-15

F Light Cardio – 20 minutes

Day Three – Lower Body Hip Dominant

A Stiff Leg Dead Lifts – 5 Sets
1 x 10; 1 x 8; 1 x 6; 1 x 4; 1 x 10
Tempo 3-0-3-0
Rest 60-seconds between sets

B1 Leg Curls – 4 Sets
4 x 8-10

B2 Feet High Leg Press (Heels on top of platform) – 4 Sets
4 x 10-12

C High Step Ups on Bench or Aerobic Platform – 3 Sets
3 x 8-12 steps each leg

D Seated Leg Curls (Bend upper body forward) – 3 Sets
3 x 12-15

E Calf Presses – 3 Sets
3 x 12-15 – Hold stretch and contraction for 5 seconds

Day Four – Upper Body Vertical Dominant and Cardio

A Seated Press to Front – 4 Sets
4 x 4-8
Rest 60-seconds between sets

B Wide Grip Pull Ups – 4 Sets
4 x 6-10 Hold contracted position for 3 seconds.

C1 Seated Lateral Raises – 4 Sets
4 x 10-12

C2 Straight Arm Pull Downs – 4 Sets
4 x 10-12

D1 Close Grip Bench Press – 4 Sets
4 x 4-8

D2 Hammer Dumb Bell Curls – 4 Sets
4 x 4-8

E Light Cardio – 20 minutes

Note: There are two light cardio sessions for each upper body day. This is to aid in recovery. The paired exercises are alternated so the A’s for example would be A1, rest 30-seconds, A2, rest 30-seconds, A-1 rest 30-seconds. These are not supersets. If the Tempo is not listed, it’s 2-1-2-1 (first number eccentric, second pause, third concentric, and fourth, stretch). This is not a rep to failure workout. Try to add 1-2% weight increase for each workout.

Friday, November 23, 2007, 29 Weeks until the 2008 FAME Worlds

After my final contest of the year on November 3rd, it felt great to be back in the gym after a two-week layoff. Since it’s Friday, I started my new training plan with what I will do on the fourth day of this plan. The Mass Maker Workout calls for weight training on Monday, Tuesday, Thursday and Friday.

Day Four – Upper Body Dominant and Cardio

A Seated Press to Front – 4 Sets
1 x 8 – 200 pounds
1 x 8 – 220 pounds
1 x 8 – 240 pounds
1 x 8 – 240 pounds

B Wide Grip Pull Ups – 4 Sets
4 x 6 Holding contracted position for 3 seconds.

C1 Seated Lateral Raises – 4 Sets
4 x 10 – 20 pound dumb bells

C2 Straight Arm Pull Downs – 4 Sets
4 x 10 - 50 pounds

D1 Close Grip Bench Press – 4 Sets
4 x 8 – 105 pounds

D2 Hammer Dumb Bell Curls – 4 Sets
4 x 8 – 25 pounds

E Light Cardio – 20 minutes
Moderate tread mill

It was good to be back.

Old Navy · 01-01-2008, 04:41 PM

Saturday, November 24, 2007

Weight: 156.8 pounds

Today I had a non-weight training session focusing on abs and cardio. My training partner and I will begin our new Mass Maker Workout Plan on Monday. I'm looking forward to adding some size during the off season.

Abs and Cardio

Hanging Leg Lifts
4 x 25 with a 2 second hold at the top of each rep

Push Ups
4 x 25 with a 2 second hold at the top of each rep

Slant Board Crunches
4 x 25 with a squeeze at the top of each rep

Seated Calf Presses
3 x 25 - 150 pounds with a 2 second hold at the top of each rep

Nice solo workout. It's great to be back in training.

Old Navy · 01-01-2008, 04:42 PM

Monday, November 26, 2007 - Training for the 2008 FAME World Championships, Toronto, Canada, June 13-15

Even though I worked out on Friday and Saturday, I consider today as the opening of my campaign to prepare for my first Pro Show of 2008 in seven months. For the past three weeks I have relaxed from rigorous training and contest diet. I have done light work in the gym and heavy work at the table. I have enjoyed the forbidden fruits of piggery for three weeks and now it's time to get serious. As Arnold says, "I'm Back!" Today I start my diet and training to bring me on stage in the best shape of my life on June 14, when I compete in the Grand Master Pro class of the 2008 FAME World Championships. My goal, at 65, is to win this contest.

My training Coach, Sean "Sully" Sullivan (sulcop96@aol.com), provided my training plan. It's designed to help me add some needed size for my show. My nutrition coach, 2007 NABBA Champion, Eric Brugh (eba84@hotomail.com), set me up with a lean mass gain diet.

I restarted a great UPS Labs stack of P-SLin, Anabolic Pump, Powerfull and Supercissus Rx. USP Labs is one of my sponsors.

Ready, Get Set, Go!

Weight 158.8 (+ 8.8 pounds from my contest on November 3)

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks

Day One – Lower Body Quad Dominant

A. Free Squat – 5 Sets
1 x 10 - 155 pounds
1 x 8 - 200 pounds
1 x 6 - 250 pounds
1 x 4 - 270 pounds (whew)
1 x 20 - 155 pounds
Tempo 3-0-3-0
Rest 90-seconds between sets

B1. Hack Squat – 4 Sets
1 x 10 - 200 pounds
3 x 10 - 250 pounds
No lockout
Rest 30-seconds between sets

B2. Leg Press – 4 Sets
1 x 10 - 200 pounds
3 x 10 - 250 pounds
No lockout
Rest 30-seconds between sets

C. Walking Lunge – 3 Sets
3 x 12 steps per leg
Rest 60-seconds between sets

D. Leg Extensions – 3 Sets
3 x 20 - 110 pounds (I couldn't lift any heavier - Toast)
Change foot position for each set (in, out, forward)

E1. Seated Calf Raises (Donkey Press) – 3 Sets
3 x 25 – 200 pounds
Hold stretch and contraction for 5 seconds

E2. Standing Calf Raises - Body Weight
3 x 25

I enjoyed this workout. It's good to be back on track.

Old Navy · 01-01-2008, 04:42 PM

Tuesday, November 27, 2007 - Training for the 2008 FAME World Championships

I worked with a new client this morning. His name is Michael Jackson and he is 47, 6' 2", 270 pounds. We both had a good time. We combined several exercises with push ups. I made the big man sweat. Ha.

Weight: 159.2

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks

Day Two – Upper Body – Horizontal Dominant & Cardio

A. Incline Press – 4 Sets
1 x 8 - 115 pounds
1 x 6 - 135 pounds
1 x 4 - 155 pounds
1 x 10 - 135 pounds
4 x 10 push ups
Tempo 3-0-3-0
Rest 60-seconds between sets

B. Bent Over Dumb Bell Rows – 4 Sets
1 x 8 - 35 pound dumb bells
1 x 6 - 40 pound dumb bells
1 x 4 - 50 pound dumb bells
1 x 10 - 40 pound dumb bells
4 x 10 push ups
Tempo 3-0-3-0
Rest 60-seconds between sets

C1. Wide Grip Bench Press to Neck – 4 Sets
1 x 10 - 95 pounds
1 x 10 - 115 pounds
1 x 10 - 125 pounds
1 x 10 - 135 pounds
4 x 10 push ups

C2. Seated Rows to Lower Abdomen – 4 Sets
1 x 10 - 100 pounds
1 x 10 - 105 pounds
1 x 10 - 120 pounds
1 x 10 - 140 pounds
4 x 10 push ups

D1. Decline Triceps Extensions – 4 Sets
2 x 9 - 50 pound bar bell
2 x 9 - 60 pound bar bell

D2. Bar Bell Curls – 4 Sets
4 x 9 - 50 pound bar bell (I Go, You Go)
No rest between sets

E, Wide Grip Upright Row (elbows out and high) – 3 Sets - Smith Machine
3 x 15 - 115 pounds

F. Light Cardio – 20 minutes

Michael said he really enjoyed out workout. I believe he did. It's been a long time since he did 160 push ups.

Old Navy · 01-01-2008, 04:43 PM

Wednesday, November 28, 2007 - Training for the 2008 FAME World Championships in Toronto

Weight: 157.8 pounds (Now that I'm eating clean, I have dropped a few pounds since my post- contest feeding frenzy).

Today my training partner and I had a non-weight training abs workout.

Hanging Leg Raises
4 x 25

Slant Board Crunches
4 x 25

Unassisted Sit Ups
4 x 25

Stretches
Heavenly

I am still sore as hell from Monday's legs workout. Whew.

Old Navy · 01-01-2008, 04:44 PM

Thursday, November 29, 2007 - Training for the FAME World Championships

Weight: 158.8

Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks

Day Three – Lower Body Hip Dominant

A. Stiff Leg Dead Lifts – 5 Sets
1 x 10 - 135 pounds
1 x 8 - 155 pounds
1 x 6 - 175 pounds
1 x 4 - 200 pounds
1 x 10 - 135 pounds
Tempo 3-0-3-0
Rest 60-seconds between sets

B1. Leg Curls – 4 Sets
4 x10 - 110 pounds

B2. Feet High Leg Press (Heels on top of platform) – 4 Sets
4 x 10 - 270 pounds

C. High Step Ups on Bench or Aerobic Platform – 3 Sets
3 x 12 steps each leg - Holding 30 pound dumb bells

D. Seated Leg Curls (Bend upper body forward) – 3 Sets
3 x 10 - 110 pounds

E. Calve Press – 3 Sets
3 x 25 – Hold stretch and contraction for 5 seconds

F. Standing Calve Raises
3 x 25 - Body weight - Hold stretch and contraction for 5 seconds

Great workout. Fun stuff.

Old Navy · 01-01-2008, 04:45 PM

Friday, November 30, 2007, Training for the 2008 FAME World Championship

Weight: 161.1

I have added 11 pounds since my final contest of the year on November 3rd. I'm not sure where I will taper off, maybe 165 - 167. My plan is to hold at whatever weight I hit for a period while lifting as heavy as I can to add some needed size, especially in my legs. Lots of squats in my future. My training partner couldn't make it today so I trained solo and spent some time BSing with my fellow gym rats. Hell, it's Friday. LOL

Day Four – Upper Body Dominant and Cardio

A. Seated Press to Front – 4 Sets (Life Fitness Chest Press)
1 x 8 – 130 pounds
1 x 8 – 145 pounds
1 x 8 – 150 pounds
1 x 8 – 160 pounds

B. Wide Grip Pull Ups – 4 Sets
4 x 6 Holding contracted position for 3 seconds.

C1. Seated Lateral Raises – 4 Sets
4 x 10 – 20 pound dumb bells

C2. Lat Pull Downs – 4 Sets
4 x 10 - 120 pounds

D1. Close Grip Bench Press – 4 Sets
4 x 8 – 135 pounds

D2. Hammer Dumb Bell Curls – 4 Sets
4 x 8 – 25 pounds

E. Light Cardio – 20 minutes
Moderate tread mill

While I was doing the exercises, I was intense. While I was BSing with my follow gym rats, I was mellow.

Old Navy · 01-01-2008, 04:45 PM

Monday, December 3, 2007 - Training for the 2008 FAME World Championships

Weight 157.6

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Two

Day One – Lower Body Quad Dominant

A. Free Squat – 5 Sets - Each set +5 pounds from last week
1 x 10 - 165 pounds
1 x 8 - 205 pounds
1 x 6 - 255 pounds
1 x 4 - 275 pounds (whew)
1 x 20 - 165 pounds
Tempo 3-0-3-0
Rest 90-seconds between sets

B1. Hack Squat – 4 Sets + 20 pounds from last week
4 x 10 - 270 pounds
No lockout
Rest 30-seconds between sets

B2.. Leg Press – 4 Sets + 20 pounds from last week
4 x 10 - 270 pounds
No lockout
Rest 30-seconds between sets

C. Walking Lunge – 3 Sets
3 x 12 steps per leg - Carrying 25 pound dumb bells
Rest 60-seconds between sets

D. Leg Extensions – 3 Sets
3 x 15 - 130 pounds
Change foot position for each set (in, out, forward)

E1. Seated Calf Raises (Donkey Press) – 3 Sets + 20 pounds from last week
3 x 25 – 230 pounds
Hold stretch and contraction for 5 seconds

E2. Standing Calf Raises - Body Weight
3 x 25

I felt strong today. Great pumps.

Old Navy · 01-01-2008, 04:46 PM

Tuesday, December 4 , 2007 - Training for the 2008 FAME World Championships

I continued working with a new client this morning. Michael Jackson is 49, 6' 6", 270 pounds. All of our lifts today were heavier than last week, except for two new exercises we did to replace two others.

Weight: 158.8

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Two

Day Two – Upper Body – Horizontal Dominant & Cardio

A. Incline Press – 4 Sets
1 x 8 - 125 pounds +10 pounds
1 x 6 - 155 pounds + 20 pounds
1 x 4 - 165 pounds + 10 pounds
1 x 10 - 155 pounds + 20 pounds
4 x 10 Dips
Tempo 3-0-3-0
Rest 60-seconds between sets

B. Bent Over Bar Bell Rows – 4 Sets
1 x 8 - 70 pounds
1 x 6 - 90 pounds
1 x 4 - 110 pounds
1 x 10 - 70 pounds
Tempo 3-0-3-0
Rest 60-seconds between sets

C1. Wide Grip Bench Press to Neck – 4 Sets
1 x 10 - 105 pounds + 15 pounds
1 x 10 - 125 pounds + 10 pounds
1 x 10 - 145 pounds + 20 pounds
1 x 10 - 165 pounds + 30 pounds

C2. Seated Dual Cable Rows to Lower Abdomen – 4 Sets
4 x 10 - 60 pounds

D1. Decline Triceps Extensions – 4 Sets
4 x 9 - 70 pound bar bell - + 20 pounds

D2. Bar Bell Curls – 4 Sets
4 x 9 - 60 pound bar bell (I Go, You Go) + 10 pounds
No rest between sets

E, Wide Grip Upright Row (elbows out and high) – 3 Sets - Smith Machine
3 x 15 - 115 pounds (Didn't do this, ran out of time).

F. Light Cardio – 20 minutes (Didn't do this, ran out of time)

Michael and I enjoyed moving up in weights. We will do more moving up on Thursday. Tomorrow is an abs and cardio day.

Old Navy · 01-01-2008, 04:47 PM

Wednesday, December 5 , 2007 - Training for the 2008 FAME World Championships in Toronto

Weight: 160.0 I'm starting to add some lean weight as I contunue my bulking up phase

I trained my two training partners today (225 pounds and 270 pounds). The three of us made quite a stir doing crunches, situps, pull ups and skip rope as a trio.

Pull Ups
5 x 10 (my training partners did assisted, I did free)

Hanging Leg Raises
4 x 25

Slant Board Crunches
4 x 25 (6 pound ball toss for two sets)

Ball Crunches
2 x 25

Unassisted Sit Ups
4 x 25

Skip Rope
1 x 200

Stretches

This was a good solid non-weight training workout

Old Navy · 01-01-2008, 04:48 PM

Thursday, December 6, 2007 - Training for the FAME World Championships

Weight: 161.8

Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Two

Day Three – Lower Body Hip Dominant

A. Romanian Stiff Leg Dead Lifts – 5 Sets
1 x 10 - 135 pounds
1 x 8 - 155 pounds
1 x 6 - 175 pounds
1 x 4 - 200 pounds
1 x 10 - 135 pounds
Tempo 3-0-3-0
Rest 90-seconds between sets

B1. Leg Curls – 4 Sets
4 x10 - 125 pounds

B2. Feet High Leg Press (Heels on top of platform) – 4 Sets
4 x 10 - 270 pounds

C. Single Step Stair Climb
10 flights up, 10 flights down

D1. Hip Adductor
3 x 10 - 305 pounds (maxed machine)

D2. Hip Abductor
3 x 10 - 250 pounds

E. Calve Press – 3 Sets
3 x 25 – Hold stretch and contraction for 5 seconds

F. Standing Calve Raises
3 x 25 - Body weight - Hold stretch and contraction for 5 seconds

Great workout. Fun stuff. My two gentle giant training partners had a good time.

Old Navy · 01-01-2008, 04:49 PM

Friday, December 7, 2007, Training for the 2008 FAME World Championship

Weight: 162.8

I have added nearly 13 pounds since my final contest of the year on November 3rd. I'm not sure where I will taper off, maybe 165 - 170. My plan is to hold at whatever weight I hit for a period while lifting as heavy as I can to add some needed size, especially in my legs. Lots of squats in my future.

Day Four – Upper Body Dominant and Cardio

A. Dumb Bell Flat Bench Press – 4 Sets
1 x 8 – 60 pounds
1 x 8 – 65 pounds
1 x 8 – 70 pounds
1 x 8 – 80 pounds

B. Wide Grip Pull Ups – 4 Sets
4 x 6 Holding contracted position for 3 seconds.

C1. Seated Lateral Raises – 4 Sets
4 x 10 – 25 pound dumb bells

C2. Lat Pull Downs – 4 Sets
4 x 10 - 120 pounds

D1. Close Grip Bench Press – 4 Sets
4 x 8 – 155 pounds

D2. Hammer Dumb Bell Curls – 4 Sets
4 x 8 – 30 pounds

E. Light Cardio – 20 minutes
Moderate tread mill

This is the second week of Phase I. I already have Phase II in my hands and will start it after we complete week three of Phase I.

Old Navy · 01-01-2008, 04:50 PM

Monday, December 10, 2007 - Training for the 2008 FAME World Championships

Weight 161.2

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Three

Day One – Lower Body Quad Dominant

Today I had the best legs workout ever and set a personal best lift in the Squat rack.

A. Free Squat – 5 Sets
1 x 10 - 135 pounds warm up
1 x 10 - 185 pounds
1 x 8 - 225 pounds
1 x 6 - 275 pounds
1 x 6- 325 pounds - Personal Record
1 x 20 - 155 pounds

B-1 Hack Squat – 2 Sets
2 x 10 - 300 pounds

B-2. Leg Press – 2 Sets
2 x 10 - 300 pounds

C. Walking Lunge – 2 Sets
2 x 12 steps per leg - Carrying 30 pound dumb bells

D. Leg Extensions – 3 Sets
3 x 12 - 150 pounds

E1. Seated Calf Raises (Donkey Press) – 3 Sets
3 x 25 – 200 pounds

E2. Standing Weighted Calf Raises (Smith Machine) - 3 Sets
3 x 25 - 200 pounds

I felt extra strong today. Great pumps. Great Psyche.

Old Navy · 01-01-2008, 04:50 PM

Tuesday, December 11 , 2007 - Training for the 2008 FAME World Championships

I continued working with a new client this morning. Michael Jackson is 47, 6' 2", 270 pounds. All of our lifts today were heavier than last week, except for two new exercises we did to replace two others. We also combined push ups with each set.

Weight: 160.8

Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Three

Day Two – Upper Body – Horizontal Dominant & Cardio - 90 Minute Workout

A. Incline Dumb Bell Press – 4 Sets
1 x 8 - 50 pound dumb bells
1 x 6 - 60 pound dumb bells
1 x 4 - 75 pound dumb bells
1 x 10 - 50 pound dumb bells
4 x 10 Push ups

B. Bent Over Dumb Bell Rows – 4 Sets
1 x 8 - 40 pound dumb bells
1 x 6 - 45 pound dumb bells
1 x 4 - 50 pound dumb bells
1 x 10 - 50 pound dumb bells
4 x 10 Push ups

C. Flat Bench Dumb Bell Flies – 4 Sets
1 x 10 - 30 pound dumb bells
1 x 10 - 35 pound dumb bells
1 x 10 - 40 pound dumb bells
1 x 15 - 50 pound dumb bells (felt strong)
4 x 10 Push ups

D. Wide Grip Seated Cable Rows to Lower Abdomen – 4 Sets
1 x 8 - 100 pounds
1 x 8 - 105 pounds
1 x 8 - 120 pounds
1 x 8 - 140 pounds
4 x 10 Push ups

E. Decline Triceps Extensions – 2 Sets
2 x 9 - 35 pound dumb bells
2 x 10 Push ups

F. Dumb Bell Curls – 4 Sets
1 x 9 - 30 pound single dumb bell curls
1 x 9 - 30 pound double dumb bell curls
1 x 9 - 25 pound slow raise/slow lower dumb bell curls
1 x 25 - 25 pound scissor dumb bell curls
4 x 10 Push ups

G. Life Fitness Lat Pull Down - 3 sets
1 x 8 - 130 pounds
1 x 8 - 150 pounds
1 x 8 - 175 pounds
3 x 10 Push ups

H. Light Cardio – 20 minutes (Didn't do this, ran out of time)

Michael and I enjoyed moving up in weights. We will do more moving up on Thursday. Tomorrow is an abs and cardio day. It was also cool doing 250 push ups. It doesn't seem like a lot when you do them 10 at a time.

Old Navy · 01-01-2008, 04:51 PM

Wednesday, December 12 , 2007 - Training for the 2008 FAME World Championships in Toronto

Weight: 161.6 I'm continuing to add lean weight as I continue my bulking up phase.

Non-Weight Training Workout

Pull Ups
5 x 10 (last set included 1 x 5 with a 45-pound plate strapped to my waist)

Hanging Leg Raises
4 x 25

Slant Board Crunches
4 x 25 (holding two 5-pound weights close to the head)

Bosu Ball Balance with Weights
2 x 25 with 10 pound dumb bells (curls, laterals, extensions, presses)

Unassisted Sit Ups
4 x 25

Leg raises
2 x 25 (holding a 4 pound ball between the feet)

Skip Rope
1 x 200

Stretches

This was a good solid non-weight training workout

Old Navy · 01-01-2008, 04:52 PM

Thursday, December 13, 2007 - Training for the FAME World Championships

Weight: 163.2 (I went to my company's Christmas Luncheon yesterday. Nuff said.)

Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan

Phase 1 – Three Weeks - Week Three

Day Three – Lower Body Hip Dominant

A. Stiff Leg Dead Lifts – 5 Sets
1 x 10 - 155 pounds
1 x 8 - 175 pounds
1 x 6 - 205 pounds
1 x 4 - 225 pounds
1 x 10 - 155 pounds

B. Leg Curls – 4 Sets
4 x 8 - 140 pounds

C. High Step Ups on Bench
3 x 12 steps each leg, holding two 5 pound plates

D. Seated Calve Press – 3 Sets
3 x 25 – 170 pounds - Hold stretch and contraction for 5 seconds

E. Standing Calve Raises
3 x 25 - Body weight - Hold stretch and contraction for 5 seconds

Great workout. We had cut it short because my partner had a doctor's appointment.

Old Navy · 01-01-2008, 04:52 PM

Friday, December 14, 2007, Training for the 2008 FAME World Championships

Weight: 163.0

This was the final workout of Phase I of Sean's Mass Maker Workout. Tomorrow I will post Phase II and begin the new workout on Monday.
.
Day Four – Upper Body Dominant

A. Seated Press to Front – 4 Sets (Hammer Strength Iso-lateral wide chest press)
1 x 8 - 200 pounds
1 x 8 - 220 pounds
1 x 8 - 240 pounds
1 x 8 - 260 pounds
4 x 10 Dips

B. Lats Pull Downs – 5 Sets (Free Motion cable machine)
Holding contracted position for 3 seconds.
1 x 6 - 100 pounds
1 x 6 - 120 pounds
1 x 6 - 140 pounds
1 x 6 - 160 pounds
1 x 10 - 100 pounds - single arm pull downs
4 x 10 Dips

C. Seated Lateral Raises – 4 Sets (Life Fitness Shoulder Raise)
1 x 8 - 50 pounds
1 x 8 - 70 pounds
1 x 8 - 90 pounds
1 x 8 - 100 pounds

D. Side Arm Cable Pull Downs – 2 Sets
2 x 10 - 20 pounds

E. Dumb Bell Shrugs - 2 Sets
2 x 20 - 60 pound dumb bells

F. Machine Preacher Curls – 4 Sets
1 x 8 - 70 pounds
1 x 8 - 80 pounds
1 x 8 - 90 pounds
1 x 15 - 100 pounds

G. Light Cardio – 20 minutes
Moderate tread mill

This has been an excellent three weeks. It will only get better.

Old Navy · 01-01-2008, 04:53 PM

Saturday, December 15, 2007, Training for the 2008 FAME World Championships Toronto, Canada, June 13-15

On Monday, I will begin Phase II of a five-part training plan developed by my Friend and Coach, Sean “Sully” Sullivan of Cape Cod, Massachusetts. During the past two years, Sully has helped me prepare for all of my bodybuilding competitions. With his help, I have improved for each contest. This 15-week plan is Sully’s latest effort to help me grow some new muscle for my next Pro Show in six months. Thanks, Sully. You’re the best!

Sully's Mass Maker Workout, a Five-Phase Training Plan

Phase 2 – Three Weeks

Day One – Upper Body High Load Workout

Incline Bench Press
5 Sets, 4-6 Reps

Wide Grip Bench Press
4 Sets, 6-8 Reps

Cable Flies
4 Sets, 8-12 Reps

Dips
3 Drop Sets, 4-6 Reps + Max, + Max, with 10 seconds rest between maximum efforts

Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.

Seated Dumb Bell Press
5 Sets, 4-6 Reps

Seated Lateral Raises
5 Sets, 8-10 Reps

Decline Skull Crushers
4 Sets, 8-10 Reps

Day Two - Legs Day!

Squats
4 Sets, 4-6 Reps - followed by 1 Set of 20-30 Reps

Leg press
4 Sets, 8-10 Reps

Hack Squat
4 Sets, 15-20 Reps

Leg Extensions
1 Set, 15-20 Reps - followed by 2 drop sets of maximum reps

Quad stretch

Stiff Leg Dead Lift
5 Sets, 6-8 Reps

Leg Curl
5 Sets, 8-10 Reps with 1/4 reps at the end of each set

Ham String Stretch

Seated Calf Press
3 Sets, 20-30 Reps

Standing Calf Raises
3 Sets, 6-8 Reps

Day Three - Upper Body High Volume I

Rack Dead Lifts
4 Sets, 4-6 Reps

Pull Ups
4 Sets, 6-8 Reps

Close Grip Lat Pull Down
4 Sets, 10-12 Reps

Cable Rows
3 sets, 4-6 + Max + Max

Back stretch

Preacher Curls
5 Sets, 6-8 Reps

Dumb Bell Curls
5 Sets, 8-10 Reps

Seated Dumb Bell Shrugs
3 Sets, 4-6 Reps

Bent-Over Laterals
3 Sets, 8-10 Reps

Day Four - Low Volume, Upper Body I

Smith Machine Bench Press
3 Sets, 5 Rest Pause Reps
(1 rep, rack, 10 seconds rest, rep 2, rack...)

Cable Crossover
2 Sets, 10-12 Reps
With 3 weight drops (total 30-40 reps/set)

Hammer or Smith Shoulder Press
3 Sets, 5 Rest Pause Reps

Cable Lateral Raises
2 sets, 10-12 reps
With 3 drops (total is 30-40 reps/set)

Close Grip Bench Press in Smith
3 Sets, 5 Rest Pause Reps

V-Bar Press Downs
2 Sets, 10-12 Reps
With 3 drops (total of 30-40 reps/set)

Day Five - Low Volume, Upper Body II

Hammer or Bent Over Bar Bell Rows
3 Sets, 4-6 Reps
Hold contracted position for 5 seconds and negative position for 8 seconds

Wide Grip Pull Down
2 Sets, 10-12 Reps
With 3 drops each set

Seated Cable Rows to Face
3 Sets, 3-4 Reps
Hold contracted position for 5 seconds and negative position for 5 seconds.

Rear Delts Machine
3 Sets of 10-12 Reps
With 3 drops each set

Bar Bell Curls
3 Sets, 5 Rest Pause Reps

Cable Curls
2 Sets, 10-12 Reps
With 3 drops each set

Note: Week one do 2 fewer sets of each exercise then listed, so if it says 5 do 3. The following week add a set and go to 4 and the 3rd week add another set and go to 5. So the 3 set exercises are 1 set, week 1, 2 sets, week 2 and so on. Both the volume and intensity have gone up in this Phase. You add a day and do drop sets. This adds to both the volume and the intensity. From here we go into body part specialization programs and end with a low volume, super high intensity phase. Over 15 weeks you should see some great size gains.

Sully

Old Navy · 01-01-2008, 04:54 PM

Monday, December 17, 2008 - Training for the 2008 FAME World Championships

Weight: 163.6 pounds

This is the first day of Phase II of Sean's Mass Maker workout. We lifted heavy with fewer reps. Fun.

Sully's Mass Maker Workout, a Five-Phase Training Plan

Phase 2 – Three Weeks

Day One – Upper Body High Load Workout

Incline Bench Press - 3 Sets
1 x 4 - 155 pounds
1 x 4 - 175 pounds
1 x 4 - 185 pounds

Wide Grip Bench Press - 2 Sets
1 x 6 - 175 pounds
1 x 6 - 185 pounds

Cable Flies - 2 Sets
1 x 8 - 20 pounds
1 x 8 - 25 pounds

Dips 1 Set + Max, + Max, with 10 seconds rest between maximum efforts
1 x 6
1 x 20
1 x 15

Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.
2 x 30 pound dumb bells

Seated Dumb Bell Press - 3 Sets
1 x 4 - 50 pound dumb bells
2 x 4 - 55 pound dumb bells

Seated Lateral Raises - 3 Sets
1 x 8 - 20 pound dumb bells
2 x 8 - 25 pound dumb bells

Decline Skull Crushers - 2 Sets
1 x 8 - 70 pound fixed bar bell
1 x 8 - 80 pound fixed bar bell

Slant Board Crunches
1 x 25

Unassisted Sit Ups
1 x 25

Hanging Leg Lifts
2 x 25

This was a great first day of Phase II.

Old Navy · 01-01-2008, 04:54 PM

Tuesday, December 18, 2007 - Training for the 2008 FAME World Championships

Weight: 163.0

Sully's Mass Maker Workout, a Five-Phase Training Plan

Phase 2 – Three Weeks

Day Two - Legs Day!

Squats 3 Sets
1 x 4 - 255 pounds
1 x 4 - 275 pounds
1 x 20 - 225 pounds

Leg press 2 Sets
1 x 8 - 270 pounds
1 x 8 - 320 pounds

Hack Squat 2 Sets
1 x 15 - 270 pounds
1 x 15 - 320 pounds

Leg Extensions 1 Set followed by two drops sets of maximum reps
1 x 15 - 150 pounds
1 x 12 - 135 pounds - drop set
1 x 10 - 120 pounds - drop set

Quad stretch

Stiff Leg Dead Lift 3 Sets
1 x 6 - 185 pounds
2 x 6 - 205 pounds

Leg Curl 2 Sets with 1/4 reps at the end of each set
2 x 8 - 125 pounds with 15 1/4 reps

Ham String Stretch

Seated Calf Press 3 Sets
3 x 25 - 200 pounds

Standing Calf Raises 3 Sets
3 x 25 - Body Weight

Now I understand why Sully put a ! after Legs Day.

Old Navy · 01-01-2008, 04:55 PM

Wednesday, December 19, 2007 - Training for t

01-01-2008, 04:39 PM	#1
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Fourth Year Student: My Senior Year BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Fourth Year Student: My Senior Year This is the first entry of my fourth journal covering my diet, training and bodybuilding contests for 2008 which begin June 13-15, when I compete in the Grand Master Pro Division at the 2008 FAME World Championships in Toronto. It will be my fourth Pro Show. My first journal chronicled my training and prep leading up to my first contest in March, 2005. That year I entered six contests and won trophies in all but the first one. My next journal covered my second year of competition, during which I entered 10 contests, captured several titles and won two Pro Cards in drug-free federations. My third journal covered my diet and training as I prepared to enter my first Pro Show in 2007. By the end of my third year, I had won a third Pro Card and competed in three Pro Shows, placing third in two of them and winning my Pro Class in my final contest of the year. I title this journal, “Fourth Year Student: My Senior Year,” because I am still a student of our sport. I learn new techniques every time I go to the gym. I learn about diet and training, grooming and contest prep. I have received some great help along the way from fellow competitors, diet and training coaches, web sites and publications. My goal each time I step on to a stage is to be in the best shape of my life that day. In all 26 of my contests, that has been the case. I call it My Senior Year, because this is my fourth year of competing and if I were in school, I would be a senior. It’s a little play on words. I am a senior. During this contest season, I will turn 65 years-of-age and I will be eligible for Medicare. My hope is that I won’t need the benefits that social service any time soon. In 2008, I will bring to the bodybuilding stage my experience in competing as an amateur Open and Master competitor and as a Master Pro competitor, a contest judge, a guest poser, a Certified Personal Trainer and contest promoter. I am a moderator on four bodybuilding forums and hold an executive management position in an international natural bodybuilding, figure, fitness and model federation. I’m also fully employed as a Vice President, Communications of a multi-national, multi-media non-profit organization, unrelated to our sport. My goals for this year are to diet and train to enter at least four Professional bodybuilding competitions. Today, I begin training for my first contest of the year, the 2008 FAME World Championships in Toronto, Canada, June 13-15. I have already sent in my registration for the Grand Master Pro Division. In 2006, I won the FAME World Championship in Toronto in the Men’s Masters 60+ Class. In 2007, I won the FAME North American Championships in Miami in the Grand Master Pro Class. My goal is to win the 2008 FAME World Championships in Toronto in the Grand Master Pro Class. This will be no easy feat, because FAME contests bring out the best of the best in all classes, so I expect to face stiff competition. I look forward to that and will train as hard as I can to prepare. I welcome your comments, suggestions and encouragement as you follow my quest. Thank you for your interest and now it’s time for me to get to work. My goal, as I begin training for my next contest, is to embark on a lean mass gaining program. I ended my season on stage on November 3rd at 150 pounds. I want to compete next June at 155 pounds, so I will add enough weight to bring myself in at my desired contest weight after my contest prep, with the best conditioning I can achieve. Supplements USP Labs – Sponsored Athlete - Anabolic Pump - Powerfull - P-SLiN - Supercissus RX SomaLife – Sponsored Athlete - gHPSport XanGo – Sponsored Athlete - XanGo Juice Beverly International – Distributor - Mass Maker Protein Powder - EFA Gold Essential Oils Blend - Advanced Antioxidant - Muscle Mass BCAA - Creatine Select plus Phosphates - Glutamine Select plus BCAAs Activit - Multivitamins Beach Body - Herbal Immune Boost Diet My diet is managed by 2007 NABBA National Champion, Eric Brugh and consists of four-day cycles of protein and carb management. Eric’s diet is proprietary so I can’t go into more detail. Just know that Eric was my nutritionist for my last six contests in 2007 and in each show, under Eric’s guidance, I came in harder and leaner. Training Plan Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan Phase 1 – Three Weeks Day One – Lower Body Quad Dominant A Squat – 5 Sets 1 x 10; 1 x 8; 1 x 6; 1 x 4; 1 x 20 Tempo 3-0-3-0 Rest 90-seconds between sets B1 Hack Squat – 4 Sets 4 x 8-10 no lockout B2 Leg Press – 4 Sets 4 x 12-15 no lockout C Walking Lunge – 3 Sets 3 x 8-12 steps per leg Rest 60-seconds between sets D Leg Extensions – 3 Sets 3 x 15-20 Change foot position for each set (in, out, forward) E Seated Calf Raises – 3 Sets 3 x 8-10 – Hold stretch and contraction for 5 seconds Day Two – Upper Body – Horizontal Dominant & Cardio A Incline Press – 4 Sets 1 x 8; 1 x 6; 1 x 4; 1 x 10 Tempo 3-0-3-0 Rest 60-seconds between sets B Bent Over Rows – 4 Sets 1 x 8; 1 x 6; 1 x 4; 1 x 10 Tempo 3-0-3-0 Rest 60-seconds between sets C1 Wide Grip Bench Press to Neck – 4 Sets 4 x 8-10 C2 Seated Rows to Lower Abdomen – 4 Sets 4 x 8-10 D1 Decline Triceps Extensions – 4 Sets 4 x 7-9 D2 Bar Bell Curls – 4 Sets 4 x 7-9 Rest 60-seconds between sets E Wide Grip Upright Row (elbows out and high) – 3 Sets 3 x 12-15 F Light Cardio – 20 minutes Day Three – Lower Body Hip Dominant A Stiff Leg Dead Lifts – 5 Sets 1 x 10; 1 x 8; 1 x 6; 1 x 4; 1 x 10 Tempo 3-0-3-0 Rest 60-seconds between sets B1 Leg Curls – 4 Sets 4 x 8-10 B2 Feet High Leg Press (Heels on top of platform) – 4 Sets 4 x 10-12 C High Step Ups on Bench or Aerobic Platform – 3 Sets 3 x 8-12 steps each leg D Seated Leg Curls (Bend upper body forward) – 3 Sets 3 x 12-15 E Calf Presses – 3 Sets 3 x 12-15 – Hold stretch and contraction for 5 seconds Day Four – Upper Body Vertical Dominant and Cardio A Seated Press to Front – 4 Sets 4 x 4-8 Rest 60-seconds between sets B Wide Grip Pull Ups – 4 Sets 4 x 6-10 Hold contracted position for 3 seconds. C1 Seated Lateral Raises – 4 Sets 4 x 10-12 C2 Straight Arm Pull Downs – 4 Sets 4 x 10-12 D1 Close Grip Bench Press – 4 Sets 4 x 4-8 D2 Hammer Dumb Bell Curls – 4 Sets 4 x 4-8 E Light Cardio – 20 minutes Note: There are two light cardio sessions for each upper body day. This is to aid in recovery. The paired exercises are alternated so the A’s for example would be A1, rest 30-seconds, A2, rest 30-seconds, A-1 rest 30-seconds. These are not supersets. If the Tempo is not listed, it’s 2-1-2-1 (first number eccentric, second pause, third concentric, and fourth, stretch). This is not a rep to failure workout. Try to add 1-2% weight increase for each workout. Friday, November 23, 2007, 29 Weeks until the 2008 FAME Worlds After my final contest of the year on November 3rd, it felt great to be back in the gym after a two-week layoff. Since it’s Friday, I started my new training plan with what I will do on the fourth day of this plan. The Mass Maker Workout calls for weight training on Monday, Tuesday, Thursday and Friday. Day Four – Upper Body Dominant and Cardio A Seated Press to Front – 4 Sets 1 x 8 – 200 pounds 1 x 8 – 220 pounds 1 x 8 – 240 pounds 1 x 8 – 240 pounds B Wide Grip Pull Ups – 4 Sets 4 x 6 Holding contracted position for 3 seconds. C1 Seated Lateral Raises – 4 Sets 4 x 10 – 20 pound dumb bells C2 Straight Arm Pull Downs – 4 Sets 4 x 10 - 50 pounds D1 Close Grip Bench Press – 4 Sets 4 x 8 – 105 pounds D2 Hammer Dumb Bell Curls – 4 Sets 4 x 8 – 25 pounds E Light Cardio – 20 minutes Moderate tread mill It was good to be back.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:41 PM	#2
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Saturday, November 24, 2007 Weight: 156.8 pounds Today I had a non-weight training session focusing on abs and cardio. My training partner and I will begin our new Mass Maker Workout Plan on Monday. I'm looking forward to adding some size during the off season. Abs and Cardio Hanging Leg Lifts 4 x 25 with a 2 second hold at the top of each rep Push Ups 4 x 25 with a 2 second hold at the top of each rep Slant Board Crunches 4 x 25 with a squeeze at the top of each rep Seated Calf Presses 3 x 25 - 150 pounds with a 2 second hold at the top of each rep Nice solo workout. It's great to be back in training.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:42 PM	#3
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Monday, November 26, 2007 - Training for the 2008 FAME World Championships, Toronto, Canada, June 13-15 Even though I worked out on Friday and Saturday, I consider today as the opening of my campaign to prepare for my first Pro Show of 2008 in seven months. For the past three weeks I have relaxed from rigorous training and contest diet. I have done light work in the gym and heavy work at the table. I have enjoyed the forbidden fruits of piggery for three weeks and now it's time to get serious. As Arnold says, "I'm Back!" Today I start my diet and training to bring me on stage in the best shape of my life on June 14, when I compete in the Grand Master Pro class of the 2008 FAME World Championships. My goal, at 65, is to win this contest. My training Coach, Sean "Sully" Sullivan (sulcop96@aol.com), provided my training plan. It's designed to help me add some needed size for my show. My nutrition coach, 2007 NABBA Champion, Eric Brugh (eba84@hotomail.com), set me up with a lean mass gain diet. I restarted a great UPS Labs stack of P-SLin, Anabolic Pump, Powerfull and Supercissus Rx. USP Labs is one of my sponsors. Ready, Get Set, Go! Weight 158.8 (+ 8.8 pounds from my contest on November 3) Mass Maker Workout, a Five-Phase Training Plan Phase 1 – Three Weeks Day One – Lower Body Quad Dominant A. Free Squat – 5 Sets 1 x 10 - 155 pounds 1 x 8 - 200 pounds 1 x 6 - 250 pounds 1 x 4 - 270 pounds (whew) 1 x 20 - 155 pounds Tempo 3-0-3-0 Rest 90-seconds between sets B1. Hack Squat – 4 Sets 1 x 10 - 200 pounds 3 x 10 - 250 pounds No lockout Rest 30-seconds between sets B2. Leg Press – 4 Sets 1 x 10 - 200 pounds 3 x 10 - 250 pounds No lockout Rest 30-seconds between sets C. Walking Lunge – 3 Sets 3 x 12 steps per leg Rest 60-seconds between sets D. Leg Extensions – 3 Sets 3 x 20 - 110 pounds (I couldn't lift any heavier - Toast) Change foot position for each set (in, out, forward) E1. Seated Calf Raises (Donkey Press) – 3 Sets 3 x 25 – 200 pounds Hold stretch and contraction for 5 seconds E2. Standing Calf Raises - Body Weight 3 x 25 I enjoyed this workout. It's good to be back on track.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:42 PM	#4
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Tuesday, November 27, 2007 - Training for the 2008 FAME World Championships I worked with a new client this morning. His name is Michael Jackson and he is 47, 6' 2", 270 pounds. We both had a good time. We combined several exercises with push ups. I made the big man sweat. Ha. Weight: 159.2 Mass Maker Workout, a Five-Phase Training Plan Phase 1 – Three Weeks Day Two – Upper Body – Horizontal Dominant & Cardio A. Incline Press – 4 Sets 1 x 8 - 115 pounds 1 x 6 - 135 pounds 1 x 4 - 155 pounds 1 x 10 - 135 pounds 4 x 10 push ups Tempo 3-0-3-0 Rest 60-seconds between sets B. Bent Over Dumb Bell Rows – 4 Sets 1 x 8 - 35 pound dumb bells 1 x 6 - 40 pound dumb bells 1 x 4 - 50 pound dumb bells 1 x 10 - 40 pound dumb bells 4 x 10 push ups Tempo 3-0-3-0 Rest 60-seconds between sets C1. Wide Grip Bench Press to Neck – 4 Sets 1 x 10 - 95 pounds 1 x 10 - 115 pounds 1 x 10 - 125 pounds 1 x 10 - 135 pounds 4 x 10 push ups C2. Seated Rows to Lower Abdomen – 4 Sets 1 x 10 - 100 pounds 1 x 10 - 105 pounds 1 x 10 - 120 pounds 1 x 10 - 140 pounds 4 x 10 push ups D1. Decline Triceps Extensions – 4 Sets 2 x 9 - 50 pound bar bell 2 x 9 - 60 pound bar bell D2. Bar Bell Curls – 4 Sets 4 x 9 - 50 pound bar bell (I Go, You Go) No rest between sets E, Wide Grip Upright Row (elbows out and high) – 3 Sets - Smith Machine 3 x 15 - 115 pounds F. Light Cardio – 20 minutes Michael said he really enjoyed out workout. I believe he did. It's been a long time since he did 160 push ups.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:43 PM	#5
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Wednesday, November 28, 2007 - Training for the 2008 FAME World Championships in Toronto Weight: 157.8 pounds (Now that I'm eating clean, I have dropped a few pounds since my post- contest feeding frenzy). Today my training partner and I had a non-weight training abs workout. Hanging Leg Raises 4 x 25 Slant Board Crunches 4 x 25 Unassisted Sit Ups 4 x 25 Stretches Heavenly I am still sore as hell from Monday's legs workout. Whew.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:44 PM	#6
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Thursday, November 29, 2007 - Training for the FAME World Championships Weight: 158.8 Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan Phase 1 – Three Weeks Day Three – Lower Body Hip Dominant A. Stiff Leg Dead Lifts – 5 Sets 1 x 10 - 135 pounds 1 x 8 - 155 pounds 1 x 6 - 175 pounds 1 x 4 - 200 pounds 1 x 10 - 135 pounds Tempo 3-0-3-0 Rest 60-seconds between sets B1. Leg Curls – 4 Sets 4 x10 - 110 pounds B2. Feet High Leg Press (Heels on top of platform) – 4 Sets 4 x 10 - 270 pounds C. High Step Ups on Bench or Aerobic Platform – 3 Sets 3 x 12 steps each leg - Holding 30 pound dumb bells D. Seated Leg Curls (Bend upper body forward) – 3 Sets 3 x 10 - 110 pounds E. Calve Press – 3 Sets 3 x 25 – Hold stretch and contraction for 5 seconds F. Standing Calve Raises 3 x 25 - Body weight - Hold stretch and contraction for 5 seconds Great workout. Fun stuff.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:45 PM	#7
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Friday, November 30, 2007, Training for the 2008 FAME World Championship Weight: 161.1 I have added 11 pounds since my final contest of the year on November 3rd. I'm not sure where I will taper off, maybe 165 - 167. My plan is to hold at whatever weight I hit for a period while lifting as heavy as I can to add some needed size, especially in my legs. Lots of squats in my future. My training partner couldn't make it today so I trained solo and spent some time BSing with my fellow gym rats. Hell, it's Friday. LOL Day Four – Upper Body Dominant and Cardio A. Seated Press to Front – 4 Sets (Life Fitness Chest Press) 1 x 8 – 130 pounds 1 x 8 – 145 pounds 1 x 8 – 150 pounds 1 x 8 – 160 pounds B. Wide Grip Pull Ups – 4 Sets 4 x 6 Holding contracted position for 3 seconds. C1. Seated Lateral Raises – 4 Sets 4 x 10 – 20 pound dumb bells C2. Lat Pull Downs – 4 Sets 4 x 10 - 120 pounds D1. Close Grip Bench Press – 4 Sets 4 x 8 – 135 pounds D2. Hammer Dumb Bell Curls – 4 Sets 4 x 8 – 25 pounds E. Light Cardio – 20 minutes Moderate tread mill While I was doing the exercises, I was intense. While I was BSing with my follow gym rats, I was mellow.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:46 PM	#9
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Tuesday, December 4 , 2007 - Training for the 2008 FAME World Championships I continued working with a new client this morning. Michael Jackson is 49, 6' 6", 270 pounds. All of our lifts today were heavier than last week, except for two new exercises we did to replace two others. Weight: 158.8 Mass Maker Workout, a Five-Phase Training Plan Phase 1 – Three Weeks - Week Two Day Two – Upper Body – Horizontal Dominant & Cardio A. Incline Press – 4 Sets 1 x 8 - 125 pounds +10 pounds 1 x 6 - 155 pounds + 20 pounds 1 x 4 - 165 pounds + 10 pounds 1 x 10 - 155 pounds + 20 pounds 4 x 10 Dips Tempo 3-0-3-0 Rest 60-seconds between sets B. Bent Over Bar Bell Rows – 4 Sets 1 x 8 - 70 pounds 1 x 6 - 90 pounds 1 x 4 - 110 pounds 1 x 10 - 70 pounds Tempo 3-0-3-0 Rest 60-seconds between sets C1. Wide Grip Bench Press to Neck – 4 Sets 1 x 10 - 105 pounds + 15 pounds 1 x 10 - 125 pounds + 10 pounds 1 x 10 - 145 pounds + 20 pounds 1 x 10 - 165 pounds + 30 pounds C2. Seated Dual Cable Rows to Lower Abdomen – 4 Sets 4 x 10 - 60 pounds D1. Decline Triceps Extensions – 4 Sets 4 x 9 - 70 pound bar bell - + 20 pounds D2. Bar Bell Curls – 4 Sets 4 x 9 - 60 pound bar bell (I Go, You Go) + 10 pounds No rest between sets E, Wide Grip Upright Row (elbows out and high) – 3 Sets - Smith Machine 3 x 15 - 115 pounds (Didn't do this, ran out of time). F. Light Cardio – 20 minutes (Didn't do this, ran out of time) Michael and I enjoyed moving up in weights. We will do more moving up on Thursday. Tomorrow is an abs and cardio day.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:47 PM	#10
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Wednesday, December 5 , 2007 - Training for the 2008 FAME World Championships in Toronto Weight: 160.0 I'm starting to add some lean weight as I contunue my bulking up phase I trained my two training partners today (225 pounds and 270 pounds). The three of us made quite a stir doing crunches, situps, pull ups and skip rope as a trio. Pull Ups 5 x 10 (my training partners did assisted, I did free) Hanging Leg Raises 4 x 25 Slant Board Crunches 4 x 25 (6 pound ball toss for two sets) Ball Crunches 2 x 25 Unassisted Sit Ups 4 x 25 Skip Rope 1 x 200 Stretches This was a good solid non-weight training workout
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:48 PM	#11
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Thursday, December 6, 2007 - Training for the FAME World Championships Weight: 161.8 Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan Phase 1 – Three Weeks - Week Two Day Three – Lower Body Hip Dominant A. Romanian Stiff Leg Dead Lifts – 5 Sets 1 x 10 - 135 pounds 1 x 8 - 155 pounds 1 x 6 - 175 pounds 1 x 4 - 200 pounds 1 x 10 - 135 pounds Tempo 3-0-3-0 Rest 90-seconds between sets B1. Leg Curls – 4 Sets 4 x10 - 125 pounds B2. Feet High Leg Press (Heels on top of platform) – 4 Sets 4 x 10 - 270 pounds C. Single Step Stair Climb 10 flights up, 10 flights down D1. Hip Adductor 3 x 10 - 305 pounds (maxed machine) D2. Hip Abductor 3 x 10 - 250 pounds E. Calve Press – 3 Sets 3 x 25 – Hold stretch and contraction for 5 seconds F. Standing Calve Raises 3 x 25 - Body weight - Hold stretch and contraction for 5 seconds Great workout. Fun stuff. My two gentle giant training partners had a good time.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:49 PM	#12
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Friday, December 7, 2007, Training for the 2008 FAME World Championship Weight: 162.8 I have added nearly 13 pounds since my final contest of the year on November 3rd. I'm not sure where I will taper off, maybe 165 - 170. My plan is to hold at whatever weight I hit for a period while lifting as heavy as I can to add some needed size, especially in my legs. Lots of squats in my future. Day Four – Upper Body Dominant and Cardio A. Dumb Bell Flat Bench Press – 4 Sets 1 x 8 – 60 pounds 1 x 8 – 65 pounds 1 x 8 – 70 pounds 1 x 8 – 80 pounds B. Wide Grip Pull Ups – 4 Sets 4 x 6 Holding contracted position for 3 seconds. C1. Seated Lateral Raises – 4 Sets 4 x 10 – 25 pound dumb bells C2. Lat Pull Downs – 4 Sets 4 x 10 - 120 pounds D1. Close Grip Bench Press – 4 Sets 4 x 8 – 155 pounds D2. Hammer Dumb Bell Curls – 4 Sets 4 x 8 – 30 pounds E. Light Cardio – 20 minutes Moderate tread mill This is the second week of Phase I. I already have Phase II in my hands and will start it after we complete week three of Phase I.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:50 PM	#13
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Monday, December 10, 2007 - Training for the 2008 FAME World Championships Weight 161.2 Mass Maker Workout, a Five-Phase Training Plan Phase 1 – Three Weeks - Week Three Day One – Lower Body Quad Dominant Today I had the best legs workout ever and set a personal best lift in the Squat rack. A. Free Squat – 5 Sets 1 x 10 - 135 pounds warm up 1 x 10 - 185 pounds 1 x 8 - 225 pounds 1 x 6 - 275 pounds 1 x 6- 325 pounds - Personal Record 1 x 20 - 155 pounds B-1 Hack Squat – 2 Sets 2 x 10 - 300 pounds B-2. Leg Press – 2 Sets 2 x 10 - 300 pounds C. Walking Lunge – 2 Sets 2 x 12 steps per leg - Carrying 30 pound dumb bells D. Leg Extensions – 3 Sets 3 x 12 - 150 pounds E1. Seated Calf Raises (Donkey Press) – 3 Sets 3 x 25 – 200 pounds E2. Standing Weighted Calf Raises (Smith Machine) - 3 Sets 3 x 25 - 200 pounds I felt extra strong today. Great pumps. Great Psyche.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:51 PM	#15
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Wednesday, December 12 , 2007 - Training for the 2008 FAME World Championships in Toronto Weight: 161.6 I'm continuing to add lean weight as I continue my bulking up phase. Non-Weight Training Workout Pull Ups 5 x 10 (last set included 1 x 5 with a 45-pound plate strapped to my waist) Hanging Leg Raises 4 x 25 Slant Board Crunches 4 x 25 (holding two 5-pound weights close to the head) Bosu Ball Balance with Weights 2 x 25 with 10 pound dumb bells (curls, laterals, extensions, presses) Unassisted Sit Ups 4 x 25 Leg raises 2 x 25 (holding a 4 pound ball between the feet) Skip Rope 1 x 200 Stretches This was a good solid non-weight training workout
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:52 PM	#16
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Thursday, December 13, 2007 - Training for the FAME World Championships Weight: 163.2 (I went to my company's Christmas Luncheon yesterday. Nuff said.) Sean “Sully” Sullivan’s Mass Maker Workout, a Five-Phase Training Plan Phase 1 – Three Weeks - Week Three Day Three – Lower Body Hip Dominant A. Stiff Leg Dead Lifts – 5 Sets 1 x 10 - 155 pounds 1 x 8 - 175 pounds 1 x 6 - 205 pounds 1 x 4 - 225 pounds 1 x 10 - 155 pounds B. Leg Curls – 4 Sets 4 x 8 - 140 pounds C. High Step Ups on Bench 3 x 12 steps each leg, holding two 5 pound plates D. Seated Calve Press – 3 Sets 3 x 25 – 170 pounds - Hold stretch and contraction for 5 seconds E. Standing Calve Raises 3 x 25 - Body weight - Hold stretch and contraction for 5 seconds Great workout. We had cut it short because my partner had a doctor's appointment.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:53 PM	#18
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Saturday, December 15, 2007, Training for the 2008 FAME World Championships Toronto, Canada, June 13-15 On Monday, I will begin Phase II of a five-part training plan developed by my Friend and Coach, Sean “Sully” Sullivan of Cape Cod, Massachusetts. During the past two years, Sully has helped me prepare for all of my bodybuilding competitions. With his help, I have improved for each contest. This 15-week plan is Sully’s latest effort to help me grow some new muscle for my next Pro Show in six months. Thanks, Sully. You’re the best! Sully's Mass Maker Workout, a Five-Phase Training Plan Phase 2 – Three Weeks Day One – Upper Body High Load Workout Incline Bench Press 5 Sets, 4-6 Reps Wide Grip Bench Press 4 Sets, 6-8 Reps Cable Flies 4 Sets, 8-12 Reps Dips 3 Drop Sets, 4-6 Reps + Max, + Max, with 10 seconds rest between maximum efforts Loaded Chest Stretch with Dumb Bells at the bottom of Fly position. Seated Dumb Bell Press 5 Sets, 4-6 Reps Seated Lateral Raises 5 Sets, 8-10 Reps Decline Skull Crushers 4 Sets, 8-10 Reps Day Two - Legs Day! Squats 4 Sets, 4-6 Reps - followed by 1 Set of 20-30 Reps Leg press 4 Sets, 8-10 Reps Hack Squat 4 Sets, 15-20 Reps Leg Extensions 1 Set, 15-20 Reps - followed by 2 drop sets of maximum reps Quad stretch Stiff Leg Dead Lift 5 Sets, 6-8 Reps Leg Curl 5 Sets, 8-10 Reps with 1/4 reps at the end of each set Ham String Stretch Seated Calf Press 3 Sets, 20-30 Reps Standing Calf Raises 3 Sets, 6-8 Reps Day Three - Upper Body High Volume I Rack Dead Lifts 4 Sets, 4-6 Reps Pull Ups 4 Sets, 6-8 Reps Close Grip Lat Pull Down 4 Sets, 10-12 Reps Cable Rows 3 sets, 4-6 + Max + Max Back stretch Preacher Curls 5 Sets, 6-8 Reps Dumb Bell Curls 5 Sets, 8-10 Reps Seated Dumb Bell Shrugs 3 Sets, 4-6 Reps Bent-Over Laterals 3 Sets, 8-10 Reps Day Four - Low Volume, Upper Body I Smith Machine Bench Press 3 Sets, 5 Rest Pause Reps (1 rep, rack, 10 seconds rest, rep 2, rack...) Cable Crossover 2 Sets, 10-12 Reps With 3 weight drops (total 30-40 reps/set) Hammer or Smith Shoulder Press 3 Sets, 5 Rest Pause Reps Cable Lateral Raises 2 sets, 10-12 reps With 3 drops (total is 30-40 reps/set) Close Grip Bench Press in Smith 3 Sets, 5 Rest Pause Reps V-Bar Press Downs 2 Sets, 10-12 Reps With 3 drops (total of 30-40 reps/set) Day Five - Low Volume, Upper Body II Hammer or Bent Over Bar Bell Rows 3 Sets, 4-6 Reps Hold contracted position for 5 seconds and negative position for 8 seconds Wide Grip Pull Down 2 Sets, 10-12 Reps With 3 drops each set Seated Cable Rows to Face 3 Sets, 3-4 Reps Hold contracted position for 5 seconds and negative position for 5 seconds. Rear Delts Machine 3 Sets of 10-12 Reps With 3 drops each set Bar Bell Curls 3 Sets, 5 Rest Pause Reps Cable Curls 2 Sets, 10-12 Reps With 3 drops each set Note: Week one do 2 fewer sets of each exercise then listed, so if it says 5 do 3. The following week add a set and go to 4 and the 3rd week add another set and go to 5. So the 3 set exercises are 1 set, week 1, 2 sets, week 2 and so on. Both the volume and intensity have gone up in this Phase. You add a day and do drop sets. This adds to both the volume and the intensity. From here we go into body part specialization programs and end with a low volume, super high intensity phase. Over 15 weeks you should see some great size gains. Sully
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:54 PM	#19
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Monday, December 17, 2008 - Training for the 2008 FAME World Championships Weight: 163.6 pounds This is the first day of Phase II of Sean's Mass Maker workout. We lifted heavy with fewer reps. Fun. Sully's Mass Maker Workout, a Five-Phase Training Plan Phase 2 – Three Weeks Day One – Upper Body High Load Workout Incline Bench Press - 3 Sets 1 x 4 - 155 pounds 1 x 4 - 175 pounds 1 x 4 - 185 pounds Wide Grip Bench Press - 2 Sets 1 x 6 - 175 pounds 1 x 6 - 185 pounds Cable Flies - 2 Sets 1 x 8 - 20 pounds 1 x 8 - 25 pounds Dips 1 Set + Max, + Max, with 10 seconds rest between maximum efforts 1 x 6 1 x 20 1 x 15 Loaded Chest Stretch with Dumb Bells at the bottom of Fly position. 2 x 30 pound dumb bells Seated Dumb Bell Press - 3 Sets 1 x 4 - 50 pound dumb bells 2 x 4 - 55 pound dumb bells Seated Lateral Raises - 3 Sets 1 x 8 - 20 pound dumb bells 2 x 8 - 25 pound dumb bells Decline Skull Crushers - 2 Sets 1 x 8 - 70 pound fixed bar bell 1 x 8 - 80 pound fixed bar bell Slant Board Crunches 1 x 25 Unassisted Sit Ups 1 x 25 Hanging Leg Lifts 2 x 25 This was a great first day of Phase II.
	Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge

01-01-2008, 04:55 PM	#21
Old Navy WNSO & NGA Master Pro Join Date: Sep 2006 Location: Alabama Posts: 469 Photos: 20	Wednesday, December 19, 2007 - Training for t