T Nation

Fourth Year Student: My Senior Year

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.

BEST LEGS DAY EVER - SET A PERSONAL BEST IN THE SQUAT RACK.

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, you’re one extraordinary dude. You’re in far better shape than most (like 99%) 20 year olds. I wish there were more people like you. My hat’s off to you. ~katz

Thanks Katz. To me, age is a statistic, not a burden. I’m just trying to keep it that way.

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.

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

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.

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

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.

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

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.

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.

Wednesday, December 19, 2007 - Training for the 2008 FAME World Championships

Weight: 162.6 pounds

We were beat most of yesterday after our The Legs! workout. So today, guess what, Sully had us start with Dead Lifts. We did them but I am going to recommend to Sully that he modifies the plan to have Dead Lifts on Day Five, instead of Day Three, following a killer legs workout.

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

Phase 2 - Three Weeks - Week One

Day Three - Upper Body High Volume I

Rack Dead Lifts 2 Sets
2 x 4 - 225 pounds

Pull Ups 2 Sets
2 x 6 - body weight

Close Grip Lat Pull Down 2 Sets
2 x 10 - 140 pounds

Cable Rows 1 set + Max + Max
1 x 4 - 140 pounds
1 x 15 - 100 pounds drop set
1 x 15 - 70 pounds drop set

Back stretch

Preacher Curls 3 Sets
2 x 6 - 60 pounds
1 x 6 - 70 pounds

Dumb Bell Curls 3 Sets
2 x 8 - 30 pound dumb bells
1 x 8 - 35 pound dumb bells

Seated Dumb Bell Shrugs 1 Set
1 x 6 - 60 pound dumb bells

Bent-Over Laterals 1 Set
1 x 8 - 25 pound dumb bells

Hanging Leg Lifts
2 x 25

Slant Board Crunches
2 x 25

Tuff stuff!

Thursday, December 20, 2007 - Training for the 2008 FAME World Championships

Weight: 165.0 (5’ 6.5" tall and the most I have ever weighed)

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 One

Day Four - Low Volume, Upper Body I

Smith Machine Bench Press - 1 set
1 x 5 Rest Pause Reps - 185 pounds
(1 rep, rack, 10 seconds rest, rep 2, rack…)

Free Motion Cable Crossover - 1 set
1 x 10 - 20 pounds
1 x 10 - 17.5 pounds drop set
1 x 10 - 15 pounds drop set
1 x 10 - 12.5 pounds drop set

Smith Machine Seated Shoulder Press - 1 set
1 x 5 Rest Pause Sets - 125 pounds

Free Motion Cable Lateral Raises - 1 set
1 x 10 - 20 pounds
1 x 10 - 17.5 pounds drop set
1 x 10 - 15 pounds drop set
1 x 10 - 12.5 pounds drop set

Close Grip Bench Press in Smith Machine - 1 set
1 x 5 Rest Pause Reps - 165 pounds

V-Bar Press Downs - 1 set
1 x 10 - 65 pounds
1 x 10 - 57.5 pounds drop set
1 x 10 - 50 pounds drop set
1 x 10 - 42.5 pounds drop set

Slant Board Crunches - 2 sets
2 x 25

Rowing Machine
15 minutes

Friday, December 21, 2007 - Training for the 2008 FAME World Championships

Weight: 167.4 (After a high-carbs refeed day)

We completed the first week of Phase 2 and really enjoyed the experience. Next week, my training partner is away for the week and we will do our own workouts as we are able, but not do Sully’s plan. We will pick up Week Two when we get back together. At that time, we will add a set to every exercise while mostly keeping the reps and weights the same. Should be awesome.

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

Phase 2 - Three Weeks - Week One

Day Five - Low Volume, Upper Body II

Smith Machine Bent Over Rows - 1 set
1 x 4 - 135 pounds
Hold contracted position for 5 seconds and negative position for 8 seconds

Wide Grip Pull Down - 1 set
1 x 10 - 120 pounds
1 x 10 - 100 pounds drop set
1 x 10 - 85 pounds drop set
1 x 10 - 70 pounds drop set

Seated Cable Rows to Face - 1 Set
1 x 4 - 45 pounds
Hold contracted position for 5 seconds and negative position for 5 seconds.

Rear Delts Machine - 1 Set
1 x 10 - 120 pounds
1 x 10 - 100 pounds drop set
1 x 10 - 85 pounds drop set
1 x 10 - 70 pounds drop set

Bar Bell Curls - 1 set
1 x 5 Rest Pause Reps - 70 pounds

Cable Curls - 1 set
1 x 10 - 45 pounds
1 x 10 - 40 pounds drop set
1 x 10 - 35 pounds drop set
1 x 10 - 30 pounds drop set

Cardio
20 minutes of moderate speed, elevated tread mill

We like Sully’s plan a lot

Wednesday, December 26, 2007 - Training for the 2008 FAME World Championships

Weight: 165.8 (Not bad after a Christmas feasting)

My training partner is away, so I went solo today. There were three of us in the gym this morning. I’m wondering how many “Resolutioners” will show up on January 1st.

Legs and Calves

Rack Squats
1 x 10 - 155 pounds (warm up)
1 x 10 - 185 pounds
1 x 10 - 225 pounds
1 x 10 - 300 pounds

A great way to start a workout!

Lunges - Holding Dumb Bells
3 x 20 - 30 pound dumb bells

Hamstring Curls
3 x 10 - 125 pounds

Leg Extensions
1 x 10 - 150 pounds (hold at the top for 5-seconds)
1 x 10 - 165 pounds (hold at the top for 5-seconds)
1 x 10 - 175 pounds (hold at the top for 5-seconds)

Calf Extensions
3 x 25 - 175 pounds (hold at the top for 5-seconds)

Standing Calf Raises
3 x 25 - Bodyweight

A fun workout.

Thursday, December 27, 2007 - Training for the 2008 FAME World Championships, Toronto, June 14

Weight: 165.8

Continuing to train solo today, I focused on back and biceps. Tomorrow I will work shoulders and abs.

Life Fitness Pull Down
1 x 10 - 110 pounds (warm up)
1 x 10 - 130 pounds
1 x 10 - 150 pounds
1 x 10 - 170 pounds
4 x 10 - Pull ups (unassisted)

T-Bar Bent Over Row
1 x 10 - 50 pounds (hold and squeeze at the top)
1 x 10 - 75 pounds
1 x 10 - 100 pounds
3 x 10 - Push ups

Three-Position Dumb Bell Shrugs
3 x 30 - 50 pound dumb bells (10 x front, 10 x side, 10 x rear as a set)
(total of 90 shrugs)

Work the Rack Dumb Bell Curls
2 x 10 - 30 pounds
2 x 10 - 25 pounds
2 x 10 - 20 pounds
2 x 10 - 15 pounds
2 x 10 - 10 pounds
(No rest between sets - total of 50 reps each bicep)

Cable Biceps Curls
3 x 10 - 40 pounds

This was an eclectic workout.

Wow, ON man you are one bad ass dude. It has been said before, but it is so true: You look better than 98% of other people out there, regardless of age, and seem to train harder than 99+% of people. Your determination, balls, and overall demeanor is something we can all look up to and appreciate. Best of luck!

Thanks, Douglas.

I really appreciate your post and your support. Hey, man, I become eligible for Medicare in four months (65 years old). I’m working my butt off hoping I won’t need that social service anytime soon. LOL

Friday, December 28, 2007 - Training for the 2008 FAME World Championships

Weight: 166.2 pounds

I took a vacation day today and on Monday, which means I have the next five days off from work. Sweet. I actually got to sleep in until 7 AM today and didn’t hit the gym until 9:00. A few early “resolutioners” were walking around looking a bit out of place, but they will get used to the gym atmosphere soon enough. I helped a few with the “new” equipment. They were appreciative.

Shoulders and Abs

Arnolds
1 x 10 - 30 pound dumb bells (warm up)
1 x 10 - 35 pound dumb bells
1 x 10 - 40 pound dumb bells
1 x 10 - 45 pound dumb bells
4 x 10 - push ups

Smith Machine Seated Shoulder Press
1 x 5 - 95 pounds (warm up) Press, rack, rest 10 seconds, Press…
1 x 5 - 110 pounds
1 x 5 - 130 pounds
1 x 5 - 145 pounds
4 x 10 - push ups

Standing Dumb Bell Lateral Raises
1 x 10 - 20 pound dumb bells
1 x 10 - 25 pound dumb bells
1 x 10 - 30 pound dumb bells
3 x 10 - push ups

Standing Dumb Bell Extensions
1 x 10 - 20 pound dumb bells
1 x 10 - 25 pound dumb bells
1 x 10 - 30 pound dumb bells
3 x 10 - push ups

Hanging Leg Lifts
4 x 25 - Done slowly, with a pause at the top
4 x 10 - push ups

Slant Board Crunches
2 x 25 - Done slowly with a squeeze at the top

Unassisted Sit Ups
2 x 25
2 x 10 - push ups

This was one of the best shoulder workouts I have ever done. And, the bonus of 200 push ups was sweet.

Monday, December 31, 2008 - Training for the 2008 FAME World Championships on New Year’s Eve

Weight: 166.8 pounds

This is the first day of Week II, Phase II of Sean’s Mass Maker workout. In Phase II, we add a set to every exercise and combine dips with each chest exercise. Exhilarating.

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

Phase 2 - Three Weeks - Week II

Day One - Upper Body High Load Workout

Incline Bench Press - 4 Sets
1 x 4 - 155 pounds
1 x 4 - 175 pounds
1 x 4 - 185 pounds
1 x 4 - 190 pounds
4 x 10 - Dips

Wide Grip Bench Press - 3 Sets
1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 200 pounds - Rock and Roll!
3 x 10 - Dips

Cable Flies - 3 Sets
1 x 8 - 20 pounds
1 x 8 - 25 pounds
1 x 8 - 30 pounds
3 x 10 - Dips

Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.
2 x 35 pound dumb bells

Seated Dumb Bell Press - 4 Sets
1 x 4 - 50 pound dumb bells
1 x 4 - 55 pound dumb bells
2 x 4 - 60 pound dumb bells - Yes

Seated Lateral Raises - 4 Sets
1 x 8 - 20 pound dumb bells
2 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells

Decline Skull Crushers - 3 Sets
1 x 8 - 70 pound fixed bar bell
2 x 8 - 80 pound fixed bar bell

Slant Board Crunches
1 x 25

Slant Board Sit Ups - Holding a 10 pound plate
1 x 25

Slant Board Leg Lifts
1 x 25

Unassisted Sit Ups
1 x 25

It was good working out with my training partner after the Christmas break.