Thursday, January 3, 2008 - Training for the 2008 FAME World Championships
Weight: 168.0 (After a Re-Feed)
We really enjoyed this session which had the elements of rest pause and drop sets. We had a lot of fun doing this workout
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 ??? Three Weeks - Week Two
Day Four - Low Volume, Upper Body I
Smith Machine Bench Press - 2 sets
1 x 5 rest pause reps - 185 pounds
1 x 5 rest pause reps - 205 pounds
(1 rep, rack, 10 seconds rest, rep 2, rack...)
Combined 2 x 10 push ups
Dumb Bell Bench Lat Rows - 2 sets
2 x 10 - 60 pounds
2 x 8 - 50 pounds - drop set
2 x 7 - 40 pounds - drop set
2 x 5 - 30 pounds - drop set
Combined 2 x 10 push ups
Smith Machine Seated Shoulder Press - 2 sets
1 x 5 rest pause reps - 135 pounds
1 x 5 rest pause reps - 145 pounds
Combined 2 x 10 push ups
Free Motion Cable Lateral Raises- 2 sets
2 x 10 - 20 pounds
2 x 10 - 17.5 pounds drop set
2 x 10 - 15 pounds drop set
2 x 10 - 12.5 pounds drop set
Combined 2 x 10 push ups
Close Grip Bench Press in Smith Machine - 2 set
1 x 5 rest pause reps - 165 pounds
1 x 5 rest pause reps - 185 pounds
Combined 2 x 10 push ups
Cardio
15 minutes of moderate speed, moderate elevation tread mill.
Another awesome session, including 100 push ups.
Weight: 168.0 (After a Re-Feed)
We really enjoyed this session which had the elements of rest pause and drop sets. We had a lot of fun doing this workout
Sully's Mass Maker Workout, a Five-Phase Training Plan
Phase 2 ??? Three Weeks - Week Two
Day Four - Low Volume, Upper Body I
Smith Machine Bench Press - 2 sets
1 x 5 rest pause reps - 185 pounds
1 x 5 rest pause reps - 205 pounds
(1 rep, rack, 10 seconds rest, rep 2, rack...)
Combined 2 x 10 push ups
Dumb Bell Bench Lat Rows - 2 sets
2 x 10 - 60 pounds
2 x 8 - 50 pounds - drop set
2 x 7 - 40 pounds - drop set
2 x 5 - 30 pounds - drop set
Combined 2 x 10 push ups
Smith Machine Seated Shoulder Press - 2 sets
1 x 5 rest pause reps - 135 pounds
1 x 5 rest pause reps - 145 pounds
Combined 2 x 10 push ups
Free Motion Cable Lateral Raises- 2 sets
2 x 10 - 20 pounds
2 x 10 - 17.5 pounds drop set
2 x 10 - 15 pounds drop set
2 x 10 - 12.5 pounds drop set
Combined 2 x 10 push ups
Close Grip Bench Press in Smith Machine - 2 set
1 x 5 rest pause reps - 165 pounds
1 x 5 rest pause reps - 185 pounds
Combined 2 x 10 push ups
Cardio
15 minutes of moderate speed, moderate elevation tread mill.
Another awesome session, including 100 push ups.