Fourth Year Student: My Senior Year

Tuesday, January 1, 2008 - New Year’s Day and the Best Way to Kick off the Year, in the Gym

Weight: 166.0

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

Phase 2 - Three Weeks - Week Two

Old Navy is In the House! My training partner and I rang in the New Year with a Kick Butt Legs Workout. Breakfast of Champions!

Day Two - Legs Day!

Squats 4 Sets
1 x 6 - 255 pounds
1 x 6 - 275 pounds
1 x 6 - 275 pounds
1 x 20 - 245 pounds

Leg press 3 Sets
1 x 8 - 270 pounds
1 x 8 - 320 pounds
1 x 8 - 350 pounds

Hack Squat 3 Sets
1 x 15 - 270 pounds
1 x 15 - 320 pounds
1 x 15 - 350 pounds

Leg Extensions 1 Set followed by two drops sets of maximum reps
1 x 15 - 160 pounds
1 x 12 - 145 pounds - drop set
1 x 10 - 130 pounds - drop set

Quad stretch

Stiff Leg Dead Lift 4 Sets
1 x 6 - 185 pounds
3 x 6 - 205 pounds

Leg Curl 3 Sets with 1/4 reps at the end of each set
3 x 8 - 125 pounds with 15 1/4 reps

Ham String Stretch

Seated Calf Press Machine 3 Sets
3 x 25 - 150 pounds

Standing Calf Raises 3 Sets
3 x 25 - Body Weight

Excellent workout with my Training Partner, Michael, 49, a 6’ 6", 258 pounds martial arts student.

Wednesday, January 2, 2008 - Training for the 2008 FAME World Championships

Weight: 166.4 pounds

My training partner and I really enjoyed our Legs workout yesterday. We were both a little sore this morning, a good type of sore, to be sure.

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

Phase 2 - Three Weeks - Week Two

Day Three - Upper Body High Volume

Close Grip Lat Pull Down 3 Sets
1 x 10 - 140 pounds
1 x 10 - 150 pounds
1 x 10 - 160 pounds

Combined with:

Pull Ups 3 Sets
3 x 10 - body weight

Cable Rows 2 sets + Max + Max
2 x 10 - 160 pounds
2 x 15 - 120 pounds drop set
2 x 15 - 85 pounds drop set

Back stretch

Machine Preacher Curls 4 Sets
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 125 pounds
1 x 6 - 140 pounds

Dumb Bell Curls 4 Sets
2 x 8 - 30 pound dumb bells
2 x 8 - 35 pound dumb bells

Seated Dumb Bell Shrugs 3 Set
3 x 10 - 60 pound dumb bells
10 x front, 10 x side, 10 x rear shrugs

Bent-Over Laterals 2 Set
2 x 8 - 25 pound dumb bells

Cardio
20 minutes of moderate speed, moderate elevation
with two HITT speed splits (5 degree elevation, 8 speed)

Fun stuff!

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.

ON, you’re one dedicated dude! Keep up the hard training and best of luck to you sir.

Friday, January 4, 2008 - Training for the 2008 FAME World Championships

Weight: 169.4

We completed the second week of Phase II and really enjoyed the experience. Next week, we will kick each exercise up by one set. We already have Phase III and it’s very interesting. We will start the next three-week Phase on January 14th.

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

Phase 2 - Three Weeks - Week Two

Day Five - Low Volume, Upper Body II

Rack Dead Lifts - 2 sets
2 x 4 - 225 pounds

Bent Over Dumb Bell Rows - 2 sets
1 x 4 - 65 pound dumb bells
1 x 4 - 70 pound dumb bells
Hold contracted position for 5 seconds and negative position for 8 seconds

Wide Grip Pull Down - 2 sets
2 x 10 - 150 pounds
2 x 10 - 140 pounds drop set
2 x 10 - 120 pounds drop set
2 x 10 - 100 pounds drop set
This exercise was a killer

Seated Cable Rope Rows to Face - 2 sets
2 x 4 - 45 pounds
Hold contracted position for 5 seconds and negative position for 5 seconds.

Rear Delts Machine - 2 sets
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 - 2 sets
2 x 5 Rest Pause Reps - 80 pounds (PR)

Cable Curls - 2 sets
2 x 10 - 45 pounds
2 x 10 - 40 pounds drop set
2 x 10 - 35 pounds drop set
2 x 10 - 30 pounds drop set

Cardio
20 minutes of moderate speed, elevated tread mill

A great week of great work.

[quote]daddyzombie wrote:
ON, you’re one dedicated dude! Keep up the hard training and best of luck to you sir.[/quote]

Thanks, “DZ” I tackle my workouts one rep at a time. LOL

Monday, January 7, 2008 - Training for the 2008 FAME World Championships

Weight: 167.4 pounds

This is the first day of Week III, Phase II of Sean’s Mass Maker workout. My training partner and I each added to Personal Records (PR’s) in today’s workout.

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

Phase 2 - Three Weeks - Week Three

Day One - Upper Body High Load Workout

Incline Bench Press - 5 Sets
1 x 4 - 155 pounds
1 x 4 - 175 pounds
1 x 4 - 185 pounds
1 x 4 - 195 pounds
1 x 4 - 200 pounds (PR)
5 x 10 - Dips

Wide Grip Bench Press - 4 Sets
1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 200 pounds
1 x 4 - 215 pounds (PR)
4 x 10 - Dips

Cable Flies - 4 Sets
1 x 8 - 20 pounds
1 x 8 - 25 pounds
1 x 8 - 30 pounds
1 x 8 - 35 pounds
4 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 - 5 Sets
1 x 4 - 50 pound dumb bells
1 x 4 - 55 pound dumb bells
3 x 4 - 60 pound dumb bells

Seated Lateral Raises - 5 Sets
1 x 8 - 20 pound dumb bells
3 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells

Decline Skull Crushers - 4 Sets
2 x 8 - 70 pound fixed bar bell
2 x 8 - 80 pound fixed bar bell

Cardio
20 minutes - Low impact tread mill.

We ran out of time and will do abs at home tonight.

Scott -
Just wanted to pop in and tell you that I’ve been watching your log here since I joined and you commented in my introductory thread.

Go, man, go! You’re a real role model here. The fact that you train & diet the way do is totally commendable to be sure (and I’d love to see that super-secret diet!), but your attitude is what stands out for me. I’m sure you’ve had bad days with the good, but you seem like you never take that to the gym with you, or acknowledge it in your logs.

And I love the fact that you work out with a 6’2", 270# partner, helps me get over some of my “tall man” syndrome when it comes to my low lifting weights…

I’ll be pulling for ya up until “graduation day”! If I’m ever down your way maybe we can split a 6-pack of Ensure (lol)

Hope to “see you around” as I start to drag my ass back into human form :wink:

Don

You are truly an “American Idol”. You don’t look like you will be needing any Medicare anytime soon. You must have your family doctor just shaking his head. Has he figured it out yet? Keep up the great work.

TNT

I love your blog, you look amazing and what an inspiration for me. Thank you for that and will be checking in frequently for inspiration!!

Johnny-longtorso
TNT-CDN
srsnp

Hey, Guys. Thanks for the props. I can’t tell you what your support means to me. Yes, Johnny, I like working with my giant friend. He will be taking his test this month for ‘senior blue belt’ in karate. Fun stuff. We enjoy pushing each other to lift more. We hold the weights in contempt…we Own Them. LOL…most of the time the weights really own us, but we give it our best. Have a great '08 Warriors.

Tuesday, January 8, 2008 - Training for the 2008 FAME World Championships

Weight: 166.8

My training partner and I were “toast” before we hit the gym floor this morning. He is training for his test for the next level of Blue Belt in Karate and his sensi put the class through a rigorous session last night. I was “toast” because I stayed up to watch LSU handle OSU in the “Game.”
I got about five hours of sleep, not nearly enough for what we were about to do.

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

Phase 2 - Three Weeks - Week Three

Day Two - Legs Day!

Squats - 4 Sets
1 x 6 - 255 pounds
1 x 6 - 275 pounds
1 x 6 - 300 pounds
1 x 20 - 255 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 - 175 pounds
1 x 12 - 160 pounds - drop set
1 x 10 - 145 pounds - drop set

Quad stretch

Stiff Leg Dead Lift - 2 Sets
2 x 8 - Holding 50 pound dumb bells

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 Donkey Press Calf Raises - 3 Sets
3 x 25 - 250 pounds

Standing Calf Raises - 3 Sets
3 x 25 - Body Weight

15 Minutes of moderate speed, zero elevation tread mill.

As I said, we were “toast.”

Nevertheless, an excellent workout. The SEC Rocks!

My training partner, Michael Jackson, 49, a Karate student training for his next level of Blue Belt (the final one before going for Black Belt). He is 6’ 6" tall and weighs 258 pounds (down from 270 before we began training together…down from 350 not too long ago. I am 5’ 7" and weigh 167 pounds. We make quite a pair moving around the gym during our workouts.

Wednesday, January 9, 2008 - Training for the 2008 FAME World Championships

Weight: 166.6 pounds

My training partner and I felt strong today, in spite of a tough legs workout yesterday.

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

Phase 2 - Three Weeks - Week Three

Day Three - Upper Body High Volume

Close Grip Lat Pull Down 4 Sets
1 x 10 - 140 pounds
1 x 10 - 150 pounds
1 x 10 - 160 pounds
1 x 10 - 165 pounds

Combined with:

Pull Ups 4 Sets
4 x 10 - body weight

Cable Rows 3 sets + Max + Max
3 x 10 - 140 pounds
3 x 15 - 120 pounds drop set
3 x 15 - 70 pounds drop set

Back stretch

Machine Preacher Curls 5 Sets
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 125 pounds
1 x 6 - 140 pounds
1 x 6 - 140 pounds

Dumb Bell Curls 5 Sets
4 x 8 - 30 pound dumb bells (singles, doubles, scissors)
1 x 21’s - 20 pound dumb bells

Standing Machine Shrugs 3 Sets
2 x 10 - 140 pounds
1 x 10 - 160 pounds

Cardio
20 minutes of moderate speed, moderate elevation

We are winding down from Phase II and are looking forward to Phase III next week.

Thursday, January 10, 2008 - Training for the 2008 FAME World Championships

Weight: 166.6

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 Three

Day Four - Low Volume, Upper Body I

Smith Machine Bench Press - 3 sets
1 x 5 rest pause reps - 185 pounds
1 x 5 rest pause reps - 205 pounds
1 x 5 rest pause reps - 225 pounds (PR)
(1 rep, rack, 10 seconds rest, rep 2, rack…)
Combined 3 x 10 push ups

Life Fitness Cable Cross Over - 3 sets
3 x 10 - 20 pounds
3 x 10 - 17.5 pounds - drop set
3 x 10 - 15 pounds - drop set
3 x 10 - 12.5 pounds - drop set
Combined 3 x 10 push ups

Smith Machine Seated Shoulder Press - 3 sets
1 x 5 rest pause reps - 135 pounds
1 x 5 rest pause reps - 145 pounds
1 x 5 rest pause reps - 155 pounds (PR)
Combined 3 x 10 push ups

Free Motion Cable Lateral Raises - 3 sets
3 x 10 - 20 pounds
3 x 10 - 17.5 pounds drop set
3 x 10 - 15 pounds drop set
3 x 10 - 12.5 pounds drop set
Combined 3 x 10 push ups

V-Bar Press Downs - 2 sets
2 x 10 - 65 pounds
2 x 10 - 57.5 pounds drop set
2 x 10 - 50 pounds drop set
2 x 10 - 42.5 pounds drop set
Combined 2 x 10 push ups

Cardio and Abs
25 Slant board crunches with a squeeze-hold for 3 seconds each rep
15 minutes of moderate speed, moderate elevation tread mill.

Another awesome session, including 150 push ups.

Friday, January 11, 2008 - 22 Weeks Until the 2008 FAME World Championships

Weight: 167.4

We completed the third week of Phase II and really enjoyed the experience. We will start the next three-week Phase on Monday.

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

Phase 2 - Three Weeks - Week Three

Day Five - Low Volume, Upper Body II

Rack Dead Lifts - 4 sets
2 x 4 - 225 pounds
1 x 4 - 245 pounds
1 x 4 - 275 pounds (PR)

Bent Over T-Bar Rows - 3 sets
1 x 4 - 90 pounds
3 x 4 - 115 pounds
Hold contracted position for 5 seconds and negative drop for 5 second count.

Wide Grip Pull Down - 2 sets
2 x 10 - 155 pounds
2 x 10 - 140 pounds drop set
2 x 10 - 120 pounds drop set
2 x 10 - 100 pounds drop set
This exercise left us breathless

Rear Delts Machine - 2 sets
2 x 10 - 120 pounds
2 x 10 - 100 pounds drop set
2 x 10 - 85 pounds drop set
2 x 10 - 70 pounds drop set

Bar Bell Curls - 2 sets
2 x 5 50 pound bar bell - push against the drop for negatives

Cable Curls - 2 sets
2 x 10 - 45 pounds
2 x 10 - 40 pounds drop set
2 x 10 - 35 pounds drop set
2 x 10 - 30 pounds drop set

Cardio
20 minutes of HITT with three 8 elevation, 8 speed splits

We built off of Phase I for Phase II and now, we built off of Phase II for Phase III. This plan Rocks.

Saturday, January 12, 2008 - Training for the 2008 FAME World Championships.

My training partner and I completed Phase I and Phase II of Sull’y excellent 15-weeks training plan. Here is Phase III, that we will begin on Monday. This is going to be interesting.

Sully’s Mass Maker Workout - Phase III - Three Weeks

For this next phase we will start with a chest/delts specialization. It�??s a specialization program so the volume is lower for every other body part.

Day One - Chest/Delts- Heavy weights

A. Incline Bench Press - 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)

B. Overhead Push Press - 6 sets of 7/5/3/7/5/3

C. Low Incline Dumb Bell Press (10% incline) - 4 sets of 8/6/4/20

D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20

Day Two - Legs

A1. Full Squat - 3 sets of 6/8/20
A2. Leg Extensions - 3 sets of 12-15

B1. Stiff Leg Dead Lifts - 3 sets of 8-10
B2. Leg Curls - 3 sets of 12-15

C. Calf Press - 3 sets 15-20

Day Three - Chest/Delts High Density Loading

A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
A2. Dips - 4 sets of 6-8
A3. Dumb Bell Flies - 4 sets of 15-20
(Do three sets without rest, then rest 90- seconds)

B1. Seated Smith Press - 3 sets of 8-10
B2. Front Raise with Bar Bells - 3 sets of 8-10
B3. Seated Lateral Raise - 3 sets of 15-20
(Do three sets without rest, then rest 90- seconds)

Day Four - Chest/Delts High Volume

A. Decline Bench Press - 4 sets of 4-6

B1. Flat Dumb Bell Bench Press - 4 sets of 6-8 (superset then rest 60 seconds)
B2. Push ups - 4 sets of as many as possible

C. Cable Crossover - 4 sets of 6-8 with 2 weight drops for as many as possible

D. Chest stretch

E. Seated Press on Hammer Machine or Dumb Bell Press - 4 sets of 4-6

F1. Alternate Dumb Bell Front Raise - 4 sets of 8-10
F2. Standing Lateral Raises - 4 sets of 8-10

G. One Arm Cable Lateral Raises - 4 sets of 8-10 with 2 drops each set

H. Shoulder stretch

Day Five - Back, Shoulders and Biceps

A. Bent Over Rows - 3 sets of 8-10

B. Chins - 3 sets of 8-10

C. Dumb Bell Shrugs - 3 sets of 10-15

D. Decline Dumb Bell Extensions - 4 sets of 8-10

E. Preacher Curls - 4 sets of 8-10

On each chest/delts workout cut 2 sets the first week, so the 6 sets become 4 (do the first four rep ranges) and the 4 sets become 2 etc. On the other days for the other body parts keep at three sets. Add one set the second week and the third set the last week.

Take in 2-3 scoops of BCAA’s throughout the workout and 2 scoops whey post workouts. Rest between all sets is 90-seconds unless specified. Enjoy and Grow!

Sully

Thanks, Sully. I plan to do both.

Monday, January 14, 2008 - Five Months until the 2008 FAME World Championships

Weight: 166.0

My training partner and I completed Phase I and Phase II of Sully’s excellent 15-weeks training plan. We started Phase III this morning.

Sully’s Mass Maker Workout - Phase III - Three Weeks

For this next phase we start with a chest/delts specialization. It�??s a specialization program so the volume is lower for every other body part.

Day One - Chest/Delts - Heavy weights

A. Incline Bench Press - 6 sets 7/5/3/7/5/3 (work up to a 3 rep max, twice)
1 x 7 - 155 pounds
1 x 5 - 175 pounds
1 x 3 - 205 pounds

1 x 7 - 165 pounds
1 x 5 - 185 pounds
1 x 3 - 215 pounds

B. Overhead Push Press - 6 sets of 7/5/3/7/5/3
1 x 7 - 140 pounds
1 x 5 - 160 pounds
1 x 3 - 190 pounds

1 x 7 - 150 pounds
1 x 5 - 170 pounds
1 x 3 - 200 pounds

C. Low Incline Dumb Bell Press (10% incline) - 4 sets of 8/6/4/20
1 x 8 - 60 pound dumb bells
1 x 6 - 70 pound dumb bells
1 x 4 - 80 pound dumb bells
1 x 20 - 50 pound dumb bells

D. Seated Dumb Bell Press (Arnold style) - 4 sets of 8/6/4/20
1 x 8 - 35 pound dumb bells
1 x 6 - 40 pound dumb bells
1 x 4 - 50 pound dumb bells
1 x 20 - 30 pound dumb bells

20 minutes of low impact cardio.

Great fun, interesting and tough!

Tuesday, January 15, 2008 - Training for the 2008 FAME World Championships

Weight: 166.0 (after a re-feed day)

Sully’s Mass Maker Workout - Phase III - Three Weeks

Day Two - Legs

A1. Full Squat - 3 sets of 8/6/20
1 x 8 - 255 pounds
1 x 6 - 275 pounds
1 x 20 - 225 pounds

Each set combined with:

A2. Leg Extensions - 3 sets of 12-15
1 x 12 - 160 pounds
1 x 12 - 175 pounds
1 x 12 - 190 pounds

B1. Stiff Leg Dead Lifts - 3 sets of 8-10
1 x 8 - 155 pounds
1 x 8 - 175 pounds
1 x 8 - 185 pounds

Each set combined with:

B2. Leg Curls - 3 sets of 12-15
1 x 12 - 125 pounds
1 x 12 - 130 pounds
1 x 12 - 135 pounds

C1. Seated Calf Extensions - 3 sets 15-20
3 x 25 - 165 pounds, toes straight, toes out, toes in

Each set combined with:

C2. Standing Calf Raises - 3 sets 15-20
3 x 25 - Body weight, toes straight, toes out, toes in

15 minutes of cool-down tread mill.

My training partner and I were Toast after this workout.

Wednesday, January 16, 2008 - Training for the 2008 FAME World Championships.

Weight: 166.2

Sully’s Mass Maker Workout - Phase III - Three Weeks

For this phase we work a chest/delts specialization. It’s a specialization program so the volume is lower for every other body part.

Day Three - Chest/Delts High Density Loading

A1. Wide Grip Bench Press to Neck - 4 sets of 8-10
1 x 8 - 155 pounds
1 x 8 - 165 pounds
1 x 8 - 175 pounds
1 x 8 - 185 pounds

A2. Dips - 4 sets of 6-8
4 x 8 - body weight

A3. Dumb Bell Flies - 4 sets of 15-20
2 x 15 - 30 pound dumb bells
2 x 15 - 35 pound dumb bells

(We did three sets, A1, A2, A3, without rest, then rested 90- seconds)

B1. Seated Smith Press - 3 sets of 8-10
1 x 8 - 115 pounds
1 x 8 - 125 pounds
1 x 8 - 135 pounds

B2. Front Raise with Bar Bells - 3 sets of 8-10
1 x 8 - 45 pound bar bell
1 x 8 - 55 pound bar bell
1 x 8 - 65 pound bar bell

B3. Seated Lateral Raise - 3 sets of 15-20
2 x 15 - 20 pound dumb bells
1 x 15 - 25 pound dumb bells

(We did three B1, B2, B3 sets without rest, then rest 90- seconds)

Plus 20-minutes of low impact tread mill work