Saturday, December 15, 2007, Training for the 2008 FAME World Championships Toronto, Canada, June 13-15
Diet: I am continuing my four-day cycles of low and high carb days under the guidance of Eric Brugh, my Nutrition Coach. I have added 13 pounds of weight since my last contest on November 3rd. Eric raised my calories yesterday to try to add between 5-7 more pounds during this Training Phase.
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