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.
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.
