Fourth Year Student: My Senior Year

Subject: Re: Fourth Year Student: My Senior Year Sat Feb 23, 2008 2:07 am

Friday, February 22, 2008 - Training for the 2008 FAME World Championships and Pro Showdown

Weight: 163.0

This was the final day of Phase IV of Sully's Mass Maker Workout. We begin three week's of Phase V on Monday.

We did a few different exercises on the last day.

Hammer Strength Iso-Lateral Chest Press

1 x 8 - 250 pounds
1 x 8 - 275 pounds
1 x 8 - 300 pounds (PR)
3 x 8 - Dips

Hammer Strength Incline Chest Press
1 x 8 - 100 pounds
1 x 8 - 125 pounds
2 x 8 - Dips

Decline Triceps Extensions (Skull Crushers)
3 x 8 - 70 pounds

Triceps Press Downs
3 x 8 - 70 pounds

20 minutes of tread mill
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com

Subject: Re: Fourth Year Student: My Senior Year Tue Feb 26, 2008 5:01 am

Monday, February 25, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 161.4

Sully's Mass Maker Workout - Phase V, Week One, Day One.

We altered the plan by incorporating day six of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 146 - 70 pounds (4.0 minutes without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

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

Adduction
3 x 25 - 275 pounds (maxed out the weight)

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep

Tread Mill - 25 minutes of moderate speed work.

The Hungarian Oak Legs Blast is a fun workout.
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com

Subject: Re: Fourth Year Student: My Senior Year Wed Feb 27, 2008 2:24 am

Tuesday, February 26, 2008, Training for the 2008 FAME World Championships

Weight: 159.4

Today we continued Phase V of the Mass Maker Plan

Upper Body Horizontal Dominant

Bench Press 6 sets of 5/4/3/5/4/3 reps
1 x 5 - 155 pounds
1 x 4 - 175 pounds
1 x 3 - 185 pounds
1 x 5 - 165 pounds
1 x 4 - 185 pounds
1 x 3 - 205 pounds (PR)

Seated Cable Rows 6 sets of 4-6 reps
2 x 6 - 120 pounds
2 x 6 - 140 pounds
2 x 6 - 160 pounds

Decline Skull Crushers 6 sets of 5/4/3/5/4/3
1 x 5 - 60 pounds
1 x 4 - 70 pounds
1 x 3 - 80 pounds
1 x 5 - 70 pounds
1 x 4 - 80 pounds
1 x 3 - 90 pounds (PR)

25 minutes of tread mill.
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com

Subject: Re: Fourth Year Student: My Senior Year Thu Feb 28, 2008 2:36 am

Wednesday, February 27, 2008, Training for the 2008 FAME World Championships

Weight: 159.0

Mass Maker Workout - Non-Weight Training Session

Today we focused on bodyweight exercises.

Pull Ups
5 x 10 (wide, narrow, hammer and biceps grip)

Hanging Leg Lifts
4 x 25

Push Ups
2 x 25

Slant Board Crunches
2 x 25

Unassisted Sit Ups
2 x 25

10 flights of stairs, non-stop

Nice change of pace workout.
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com

Subject: Re: Fourth Year Student: My Senior Year Thu Feb 28, 2008 9:44 pm

Thursday, February 28, 2008 - Training for the 2008 FAME World Championships and Pro Showdown.

Weight: 160.0

We did day eight of the Leg Blast by adding 20 seconds to the Squats. Fun.

Hungarian Oak Leg Blast

Squats
1 x 175 - 70 pounds (4:20 without rest)

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 8 - 70 pounds, then, each set to failure (3 x 20)

Plus:

Adduction
3 x 10 - 275 pounds (Maxed the machine)

Abduction
3 x 10 - 250 pounds

Calves Extensions
3 x 25 - 150 pounds

Calves Raises
3 x 25 - Body weight
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com

Subject: Re: Fourth Year Student: My Senior Year Sat Mar 01, 2008 3:43 am

Friday, February 29, 2008 - 15 Weeks Until the 2008 FAME World Championships and Pro Showdown.

Weight: 160.0

Mass Maker Workout - Upper Body Vertical Dominant

Incline Bench Press 4 sets of 4-6 reps
1 x 6 - 135 pounds
1 x 6 - 155 pounds
1 x 6 - 175 pounds
1 x 6 - 185 pounds

Wide Grip Pull Downs 4 sets of 4-6 reps
1 x 6 - 100 pounds
1 x 6 - 115 pounds
1 x 6 - 130 pounds
1 x 6 - 145 pounds

Decline Triceps Extensions (Skull Crushers) 6 sets of 8/6/4/8/6/4 reps
1 x 8 - 50 pounds
1 x 6 - 60 pounds
1 x 4 - 70 pounds
1 x 8 - 80 pounds
1 x 6 - 90 pounds
1 x 4 - 100 pounds (I could only do one rep. My training partner did four reps)

Dumb Bell Curls 6 sets of 6-8 reps
1 x 6 - 25 pounds
1 x 6 - 30 pounds
1 x 6 - 35 pounds
1 x 6 - 40 pounds
1 x 6 - 45 pounds

25 minutes of tread mill.

A good ending to week one of Phase V of the Mass Maker/Hungarian Oak Leg Blast workout.
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com

Subject: Re: Fourth Year Student: My Senior Year Mon Mar 03, 2008 9:05 pm

Monday, March 3, 2008 - 15 Weeks until the 2008 FAME World Championships and Pro Showdown.

Weight: 159.0

Sully's Mass Maker Workout - Phase V, Week Two, Day One.

We altered the plan by incorporating day eight of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 185 reps - 70 pounds (4:40 without rest) On Thursday, we go for 5:00 without rest.

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)

Seated Calf Extensions 3 x 25
3 x 25 - 150 pounds

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

Adduction
3 x 10 - 305 pounds (maxed out the weight)

Abduction
3 x 10 - 275 pounds

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep
Tread Mill - 25 minutes of moderate speed work.

The Hungarian Oak Legs Blast is killing us.
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com

Subject: Re: Fourth Year Student: My Senior Year Wed Mar 05, 2008 2:59 am

Tuesday, March 4, 2008 - 14 Weeks Until the 2008 FAME World Championships in Toronto

Weight: 158.6

We did a little chest and a little back work today.

Dumb Bell Bench Press - 6 sets
1 x 6 - 60 pound dumb bells
1 x 5 - 70 pound dumb bells
1 x 4 - 80 pound dumb bells
1 x 6 - 65 pound dumb bells
1 x 5 - 75 pound dumb bells
1 x 5 - 90 pound dumb bells

Seated Cable Rows - 6 sets
2 x 6 - 140 pounds
2 x 6 - 160 pounds
2 x 6 - 180 pounds

30 minutes of tread mill.

Loved the intense dumb bell bench press session.
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com

Subject: Re: Fourth Year Student: My Senior Year Thu Mar 06, 2008 4:59 am

Wednesday, March 5, 2008, 14 Weeks Until the 2008 FAME Grand Master Pro World Championships

Weight: 158.2

Today was a non-weight training day so we did a 500.

We did 10 sets of 5 different exercises as a circuit, with no rest between circuits except for 60-seconds between the fifth and six.

Unassisted Pull Ups
10 x 10 - 100 pull ups (wide, narrow, biceps and hammer grip)

Hanging Leg Lifts
10 x 10 - done slowly with a hold at the top - 100 leg lifts

Slant Board Crunches
10 x 10 - each crunch was held for a few seconds - 100 crunches

Push Ups
10 x 10 - full extension and drop without touching the floor - 100 push ups

Skip Rope
10 x 10 - 100 skips

20 minutes of tread mill.

This was an exhausting and fun workout of 500 reps.
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com

Subject: Re: Fourth Year Student: My Senior Year Fri Mar 07, 2008 4:37 am

Thursday, March 6, 2008 - 14 Weeks until the 2008 FAME World Championships and Pro Showdown.

Weight: 157.4

Sully's Mass Maker Workout - Phase V, Week Two, Day Four.

We altered the plan by incorporating day nine of the Hungarian Oak Leg Blast in our session.

Hungarian Oak Leg Blast

Squats
1 x 225 reps - 70 pounds (5:00 without rest). This is insane.

Extensions
2 x 30 - 70 pounds

Hamstring Curls
3 x 10 - 70 pounds, then, each set to failure (3 x 30)

Seated Calf Extensions on the Donkey Press Machine 3 x 25
3 x 25 - 200 pounds

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

Adduction
3 x 10 - 305 pounds (maxed out the weight)

Abduction
3 x 10 - 275 pounds

Abs - Crunches
4 x 25 - Done slowly, with a squeeze at the top of each rep

Tread Mill - 25 minutes of moderate speed work.

The Hungarian Oak Legs Blast is awesome.
_________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

Train Hard. Train Natural.

My Web Site: www.BodyBuildingSenior.com