Training For My First Natural 
Professional Masters Contest at 64

Tuesday, November 14, 2006

Today Bruce and I dedicated our training to pull ups, calve raises and cardio. We did 10 sets of 5 reps of wide grip, medium grip and hammer grip pull ups. We did each rep very slowly, pausing at the top and squeezing the lats and back muscles for a two count before slowly lowering. For the 10th set, we strapped on a 25 pound plate and did five medium grip slow pull ups, pausing at the top and squeezing before lowering. We rested about one minute between sets. We next headed for the calve machine, where we did three sets of 25 reps at a weight of 130 pounds. Again, we paused at the top of each rep to squeeze our calve muscles. After each seated set, we did 25 standing calve raises, squeezing at the top of each rep. Then we did a HITT Cardio session. After warming up at 10 degrees elevation at 4.5 mph speed, we did with five 20-second splits at 10 mph speed. We completed the HITT with a moderate 15 minute stationary bike ride. We ended our workout in the studio where we did some stretching.

Wednesday, November 15, 2006

Bruce and I continued our Escalation Density Training (EDT) with Workout "B," Legs. Before we did our first 15-minute session, we warmed up on the stationary bike for 15 minutes. We started at a level of 10 and increased it by two levels every two minutes until we reached level 16. Then we backed off, lowering the levels by two every minute. We kept out speed up throughout the ride. This warm-up drew blood to our quads and hams, so we were "ready" to hit the first exercise, Leg Presses. We alternated Leg Presses with Leg Curls. We went heavy and slow and squeezed at the top of each set. We completed four sets of 8-10 reps each in the first 15 minutes. After a five minute rest, we did the second 15-minutes, Leg Extensions and Seated Leg Curls. Back and fourth for four sets of each. Since we did calves yesterday, after another five-minute rest, we did Leg Adductions and Leg Abductions for the last 15 minutes. We finished the workout with 40 slow-squeeze crunches on a slant board.

Thursday, November 16, 2006

Today we did Workout "C" of EDT, Arms and Delts. The first 15-minuets, we did four sets each of incline dumbbell curls and seated shoulder extensions. The second 15-minuets, we did four sets each of preacher curls and triceps press downs. And the third 15-minutes were spent on lateral raises and bent over lateral raises. We did between 8 and 10 reps of every exercise, pausing at the top of each to hold and squeeze before lowering the weight. We went to failure on the fourth set of each exercise. We ended our session with a 20-minute moderate tread mill session. I'm still holding the six pounds I added since my last contest on November 4. But the 147.0 pounds is hard and I still have plenty of vascularity. I'm eating a lot more "clean" food. 

Friday, November 17, 2006

Escalation Density Training calls for four weight-training workouts per week: Workout A, Workout B, Workout C and then Workout A. On Monday, we start with Workout B, then C, A, B., etc. With this plan, you wind up doing the same body parts once in one week and then twice the next week. Today we did Workout A again, Chest and Back. We went heavier with fewer reps than we did on Monday. We also changed up the equipment. On Monday, we did machine incline press. Today, we did barbell incline press. On Monday we did straight bar medium grip pull downs, today, cable pull downs. On Monday, our dip were without extra weights. Today, we strapped on a 25 pound plate and did the same number of reps as Monday. On Monday, we did wide grip cable rows. Today we did narrow grip cable rows. Instead of hammer machine incline, we did decline bench press and instead of hammer machine rows, we did slow pull ups with a hold and squeeze at the top of each rep. All cool stuff. Great workout. We had to skip HITT Cardio, because of time. I may go to the gym over the weekend to make up the lost HITT. Or, maybe I'll just watch football on TV. 

Monday, November 20, 2006

I thought I had 45 weeks until my first Master Pro Show. I went to the NGA web site yesterday where they have now posted the 2007 Schedule. My first show will be September 8 in Atlanta, the NGA Pro-AM World Cup, 42 weeks from now. My second Master Pro show will be the IDFA Canadian Classic III in Toronto in early November and my third Show will be the NGA National Night of Champions Pro Master and Pro Figure in Houston, Texas on November 17th. So now, I'm pretty well set on three Pro Shows in 2007. I'm still thinking about a warm up show as an amateur in August, maybe the NPC Alabama State Championship. It depends on my training and where I am in contest prep by then.

Bruce is training for his first Master contest in April. Today we trained like the contest is in 30 days. We had a kick butt legs workout. This was Workout "B" of EDT. We did squats and leg curls; leg extensions and walking dumbbell lunges; standing and seated calve raises. Each rep of each exercise was done to a 1 - 4 count, one count up and four counts down. We held each rep for a flex/stretch at the top. My squat weight was 260 and Bruces did 300. 

Tuesday, November 21, 2006

Bruce and I limped into the gym today. Our legs were still wasted from yesterday's EDT training. Today we hit Workout "C", Arms and Delts. Our three 15-minute couplets included: seated dumbbell curls + shrugs; barbell curls + seated triceps press downs; standing lateral raises + bent over lateral raises. Each rep of each set was performed slowly, with a squeeze at the top, then lowered slowly for negative effect. Fun stuff. 

Wednesday, November 22, 2006

42 years ago today, I was sitting in my car in the parking lot at Long Beach City College in California, studying for a 1 PM test when I heard the news flash on my radio that President John F. Kennedy was shot while riding in a motorcade in Dallas, Texas. I didn't go to class. That event had a profound effect on me and millions of others that day. It will always be one of those, "Where were you when..." moments.

Today, Bruce and I did EDT Workout "A" Chest and Back. Our three 15-minute back-and-forth couplet's included four sets of: machine incline press (I failed at 150 pounds and Bruce at 180) and cable pull downs (160 pounds); weighted dips (25 pound plate) and wide grip cable rows (160 pounds); incline dumbbell flies (35 pounds) and flat bench dumbbell press (60 pounds). We held each rep at the top and lowered it slowly (4 or 5 count). We ran out of time for cardio and we are taking tomorrow off (Thanksgiving in the U.S.). We will pick up our EDT workout on Friday.

Friday, November 24, 2006

After Bruce and I compared Thanksgiving meals (he pigged out much more than I did), we got to work. We met at 7:30 instead of 6:30, since I have the day off. Bruce went to his office after our workout (that's what owners of companies do, I guess). We did EDT Legs today. Squats, prone ham curls, extensions, seated ham curls, seated calve raises and standing calve raises. We did four sets of 8 -12 reps of each, heavy and slow, squeezing and holding at the top of each rep. Bruce said I was killing him...I was. After he left for his office, I stuck around to do 30 pull ups, 30 hanging leg raises and a HITT Cardio session. I burned off a lot more of my dinner last night than Bruce did. But, whose counting?

Monday, November 27, 2006

I went to the gym on Saturday to do EDT Arms and Delts. After my Thanksgiving fete, I couldn't stay away from the gym over the weekend. There were about a half-dozen of us 'crazies' at Gold's. Today, Bruce and I did EDT Chest and Back. We worked each set to failure, going heavier each time. This is nuts. We did make a few changes: instead of dips, we did elevated feet push ups and instead of incline machine press, we did decline dumbbell presses. We ended the session with pull ups and hanging leg raises. 

Tuesday, November 28, 2006 

Today was EDT Leg day, and was it ever. Bruce hates me. Hee, hee, hee. The name of the game today was slow and heavy, with a squeeze at the top of each rep. Bruce kept giving me dirty looks as I upped the weights. But, to his credit, he sucked it up and did the work. After that, I rewarded him with a posing session in the studio. We worked on symmetry turns, side chest and front double biceps. Bruce is starting to look like a bodybuilder. Bruce has the best of both worlds, a Training Partner and Personal Trainer. We work well together.

Wednesday, November 29, 2006 

Bruce and I did EDT Arms and Delts. We are winding down this program and are trying to maximize each workout by lifting slow and heavy. Today we did slow incline dumbbell curls, slow seated shoulder extensions, holding at the top with a squeeze, preacher curls slowly, with added fast pump reps with each set, slow press downs, standing lateral raises and bent over barbell rows. We ended with pull ups, hanging leg raises and a practice posing session. Bruce and his family are heading to New York for a long-weekend so I will be training solo on Thursday and Friday.

Thursday, November 30 & Friday, December 1, 2006 

When I arrived at the gym this morning, I made the decision not to do an EDT workout. My training partner, Bruce, is away for a few days with his family and since we are at the heaviest lifting stage of EDT, I didn't want to do sets without my spotter. Bruce and I know how to support each other while training with this rigorous program. I didn't want to ask someone else to spot me. So today and tomorrow I am doing cardio, stretching, posing, pull ups and abs work. Bruce and I will resume EDT next week for the final time. The following week, we will begin a four-week Power Workout plan that my Coach, Sean "Sully" Sullivan wants me on. And after that, Sully will have me on Hypertrophy Strength Training (HST). It's going to be a Merry Christmas. As my training partner and trainee, Bruce works whatever program I'm on. He is training for his first Masters competition next April and is tracking well.

Monday, December 4, 2006

After two easy days (Thursday & Friday) and a do-nothing-but-watch- college-football weekend, it was great to get back to a hard EDT workout. Today was Workout "A," Chest & Back. Bruce is returning from New York today, so we will work Legs tomorrow. I did heavy and slow incline machine presses, medium grip pull downs, weighted dips, seated cable rows, flat bench dumb bell presses and instead of Hammer machine rows, I substituted slow pull ups. A great workout. I added a short cardio session and hanging leg lifts for Abs.

Tuesday, December 5, 2006 

Ow, ow, ow. EDT Legs today, without my training partner. Bruce didn't make it, so I did Legs alone. I used a spotter for my squats, just to train safely. I did four sets of eight reps for every exercise. Heavy and slow, with a squeeze at the top of the lift. Squats were deep at 220 pounds, leg curls at 130, extensions at 130-150, sitting ham curls at 90-100, sitting calve raises at 150 (3 sets of 25) and standing calve raises were weighted, while holding a 35 pound plate (3 sets of 25). I did abs work and some stretching after this session.

Wednesday, December 6, 2006 

Bruce came into the gym today, rather sheepishly. My training partner returned from a family visit in upstate New York, where this bodybuilder-in-training spent most of the last five days with his face in a food trough. Four hotdogs in one sitting, home made fudge sauce smothering ice cream, etc. I'm so darn jealous. But, he did come in with a new determination to get back on track. His first competition is the first week of April. Today we did a very hard EDT Arms and Shoulders workout. We did four sets of 10 or more reps of seated biceps dumbbell curls (30's), slow push downs (110), seated shoulder extensions - slow with a squeeze at the top (20's & 25's), preacher curls (I did 125, Bruce did 140), standing lateral raises (20's & 25's) and upright rows (90's). We also did 25 hanging leg raises and a moderate cardio session on the tread mill. We are back on track.

Thursday, December 7, 2006 - "Remember Pearl Harbor!"

Bruce and I are winding down from Escalation Density Training (EDT). One more day of EDT Legs tomorrow and we begin a new four-week program on Monday, called Widow Maker Power Workout, a new plan devised by a very cruel Coach and Friend, Sean "Sully" Sullivan, of Cape Cod, Massachusetts. Sully's new plan Rocks! I can't wait...Bring It On! I'll lay it out for you on Monday.

Meanwhile, today was EDT Chest and Back. Bruce and I did our three 15-minute two-exercise groups heavy and slowly. For Incline press we did dumbbell flies (25's-30's-35's-45's), medium grip pull downs (100-110-120-140), weighted dips (45 lb plate for Bruce, 25 lb plate for me), cable rows - slow and squeezed 120-140), hammer machine incline (90-110-140-180). I could only do two reps at 180 and Bruce managed four. Instead of hammer machine rows, we substituted pull ups: hands away grip, hammer grip and wide grip. We "posed" the body part we were working on between each set and ended a very good session in the studio with a practice posing session.

Friday, December 8, 2006 

Bruce and I wound-down EDT Training this morning with a moderately hard Legs workout. On squats, Bruce managed a set of 6 X 300. Really cool. I did 6 x 250 that set. We also did four sets of 8-10 reps of leg curls (Bruce 170, me 140), extensions (130 - 110), seated leg curls, (110 - 90), adductors and abductors and seated and standing calve raises (three sets of 25 each at 150 pounds) We posed our quads, hams and calves after each set. On Monday, we begin Widow Maker Power Workouts. Today I weighed 154.4, the exact weight at which I began training for my first competition in June of 2004. The 154.4 pounds looks a lot different on me now. LOL

Monday, December 11, 2006

Widow-Maker Power Workout – A Four-Week Plan

The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set! 

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch or Pose the working muscle between sets for 20-30 seconds.

Day 1:
Incline Bench Dumbbell Press – 6 x 6, 1 X 20
Flat Bench Dumbbell Press – 6 x 6, 1 X 20
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4
Heavy Laterals – 3 x 8 
Press Down – 4 x 10
Decline Dumbbell Extensions - 4 X 8

Day 2:
Leg Press – 6 x 6, 1 X 40
Squats – 6 x 6, 1 X 30
Hack Squat – 6 x 6, 1 X 20
Leg Curl s– 5 x 8
Leg Extensions – 4 x 10

Day 3:
Reverse Grip Barbell Row – 6 x 6, 1 X 20
Medium Grip Pull Down – 6 x 6, 1 X 20
Dead Lifts – 6 x 6, 1 X 30
Barbell Curls – 4 x 6
Preacher Curls – 4 x 10

Day 4:
Lunges - 6 X 6, 1 X 20
Seated Leg Curls - 6 x 6

Wide stance Squats (feet out wide, toes pointed out) - 6 X 6, 1 X 50

Dumbbell Stiff Leg Dead Lifts - 6 X 6

Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 X 6

Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each. 

Do Cardio on off days from weights, 20 minutes of HITT or intervals. 
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 being interval or HITT.

Monday, December 11, 2006

Well, Bruce and I did Day 1 today and we survived. Barely. Bruce’s body weight is 203 pounds, mine is 155.

Day 1:

Incline Bench Dumbbell Press – 6 x 6, 1 X 20
I did 45’s; Bruce did 55’s for the 6 x 6
I did 35’s; Bruce did 45’s for the 1 x 2

Flat Bench Dumbbell Press – 6 x 6, 1 X 20
I did 55’s; Bruce did 65’s for the 6 x 6
I did 45’s; Bruce did 55’s for the 1 x 20

High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4
Bruce and I each did 4 sets of 4 reps, slowly with a squeeze, using 40 pounds

Heavy Laterals – 3 x 8
I did 25’s; Bruce did 30’s 

Press Down – 4 x 10
Bruce and I each did 4 sets of 10 reps, slowly with a squeeze, using 65 pounds

Decline Dumbbell Extensions - 4 X 8
I did 30’s; Bruce did 20’s (my triceps are stronger for now)

We ended our first session with 3 sets of 10 rep pull-ups and 2 sets of 25 hanging leg raises and a moderate stint on the treadmill.

It took us 60 minutes to complete the Widow Maker portion of the workout and another ½ hour to do pull ups, abs and cardio.

We charted our weights for the Widow Maker so we can see where we need to start each time. We were both pumped and beat after this workout. Love it!

Tuesday, December 12, 2006

Widow Maker Power Workout - Day 2

I remember, not so long ago, saying the Advance GH/HITT Cardio plan gave us the best (read hardest) Legs workout we had ever done. Not so any more. Widow Maker Legs Day is a killer, aptly named, the Widow Maker.

Since this was the first Legs day of the four week plan, my training partner, Bruce, and I decided to go easy on the weights. Here are the exercises and our lifts:

Leg Press 6 X 6 - Bruce and I each did 450 pounds (10 plates)
Leg Press 1 X 40 - Bruce and I each did 200 pounds (2 45's and a 10 on each side)

Squats 6 x 6 - Bruce and I each did 200 pounds
Squats 1 x 30 - Bruce and I each did 100 pounds

Hack Squats 6 x 6 - Bruce and I each did 200 pounds
Hack Squats 1 x 20 - Bruce did 120 pounds and I did 100

Leg Curls 5 x 8 - Bruce did 125 pounds and I did 110

Leg Extensions 4 x 10 - Bruce did 175 pounds and I did 160

It took our full workout to get through this regimen. Tomorrow is an off day from weights and we will focus on abs, pull ups, calves and cardio.

Thursday, December 14, 2006

This is Sick! Day 3 of the Widow Maker Power Workout is as tough as Day 1 and 2. And from the looks of it, Day 4 tomorrow isn't going to be any easier. Picking a good weight and keeping it the same for all the sets in an exercise is hard. We are failing by the fourth set and are flailing by the sixth, but it's great!

Here is how Bruce and I got beat up today (Bruce weighed 194.0 and I weighed 156.4):

Reverse Grip Barbell Row 6 x 6 - Bruce did 130 pounds and I did 110.
Reverse Grip Barbell Row 1 x 20 - Bruce did 110 and I did 90.

Medium Grip Pull Down 6 x 6 - Bruce did 140 pounds and I did 125.
Medium Grip Pull Down 1 x 20 - Bruce did 125 and I did 100.

Dead Lifts 6 x 6 - Bruce did 200 pounds and I did 150.
Dead Lifts 1 x 30 - Bruce and I both did 135 pounds.

Barbell Curls 4 x 6 - Bruce did 80 pounds and I did 60.

Preacher Curls 4 x 10 - Bruce did 140 and I did 110.

Each set has a rest period between of 60-seconds, so we kept moving. We have recorded our lifts and will increase the weights next week. Widow Maker Rocks!

Friday, December 15, 2006 

The Widow Maker claimed its first victim. Bruce didn't show up for our workout this morning. Whimper! I completed the first week of this excellent four-week power workout solo.

Day 4

Lunges - 6 x 6 - I did six for each leg each set - 180 pounds
Lunges - 1 x 20 - I did 20 for each leg - 130 pounds

Seated Leg Curls - 6 x 6 - 100 pounds

Wide Stance Squats - 6 x 6 - 230 pounds
Wide Stance Squats - 1 x 50 - 130 (almost lost it here)

Dumbbell Stiff Leg Dead Lifts - 6 x 6 - 50's

Step Ups - 6 x 6 - holding 25-pound dumbbells

I rested 60-seconds between all sets. I completed the week with hanging leg lifts and 75 seated (3 sets of 25 @ 150 pounds) and 75 standing calve raises. I didn't have time for cardio today.

This is a kick-butt plan. At the end of the first week, everything hurts. I feel I have worked all my muscle groups close to my current limits. I will try to add weight to each set for the next three weeks. We will see if that's possible. I hope the Widow Maker doesn't get me, too.

Monday, December 18, 2006 - 
Week Two of the Widow Maker Power Workout

Still hurting a bit from Widow Maker Legs on Friday, I limped into the gym this morning and met my training partner, Bruce. He said he missed Friday because he had to take his kid to day care for his wife that morning. Hmmmmm. OK.

We worked hard today on Chest and Triceps, adding weight to each set over what we did in Week One. Tomorrow it's more Legs. It's said that "Legs" wins bodybuilding competitions, so I am pumped to get pumped.

I received some news on Saturday: 

Bodybuilding.com has honored me for the third time. In 2005, I was named Bodybuilding.com’s Amateur Bodybuilder of the Week # 254 http://www.bodybuilders.com/hults.htm

This year I was named Bodybuilding.com’s Over 40 Amateur Bodybuilder of the Week #23 http://www.bodybuilders.com/scotth.htm

And this week, I was named Bodybuilding.com’s Over 40 Amateur Bodybuilder of the Year for 2006 http://www.bodybuilding.com/fun/bbcom_bestof2006.htm

It is a nice way to cap my 2006 contest season.

Tuesday, December 19, 2006 

This is getting serious. Bruce and I are "challenged" by Widow Maker to exceed expectations. Today we "handled" Legs. In order to mix up our equipment, we made a few changes from last Tuesday's workout:

I weighed 157.0 and Bruce 194.0

Seated Leg Press 
(The machine where you squat in the seated position and then raise your body)
6 x 6: I did 250 pounds and Bruce did 310
1 x 40: I did 150 pounds and Bruce did 210

Squats (Free-standing squat rack)
6 x 6: I did 195 and Bruce did 225
1 x 30: I did 145 and Bruce did 195

Hack Squats - We didn't do this exercise due to time constraint
6 x 6: 
1 x 20:

Leg Curls
5 x 8: I did 115 pounds and Bruce did 140

Leg Extensions
4 x 10: I did 175 pounds and Bruce did 205

All of our weights were higher than last week and we plan to go higher again next week.

Wednesday is a non-weight day, but we will do calves. We will also practice posing, do some abs work and pull ups. Widow Maker is a great four-week plan.

Wednesday, December 20, 2006

The Widow Maker Power Workout calls for four days of weight training per week. Today was a non-weight day and we spent the time on pull ups, hanging leg raises, posing practice and cheating. We cheated and did some weights: six sets of 25 reps of weighted calve raises, using 130 pounds for three seated sets and 180 pounds for three standing sets. Each set of 25 reps was done slowly, with a squeeze at the top of each rep.

Thursday, December 21, 2006

This was a gruesome day for the Widow Maker. The Old Gal is giving Old Navy and Bruce all we can handle as we near completion of our second week of this four-week plan. Today we upped our weights from last week:

I weigh 158 and Bruce weighs 192. I am adding weight and Bruce is dropping, in preparation for his first contest in April.

Reverse Grip Barbell Rows
6 x 6: I did 120 pounds and Bruce did 140
1 x 20: I did 100 pounds and Bruce did 120

Medium Grip Pull Down
6 x 6: I did 130 pounds and Bruce did 150
1 x 20: I did 105 and Bruce did 130

Dead Lifts
6 x 6: I did 175 pounds and Bruce did 245
1 x 30: I did 155 pounds and Bruce did 155

Barbell Curls - Machine
4 x 6: Bruce did 130 pounds and I passed due to a sore bicep tendon.

Preacher Curls 
4 x 10: Bruce did 160 pounds and I passed due to a sore bicep tendon.

I have had a sore right bicep tendon for a few weeks. I am resting it until next week. I will test it then and see if I can resume heavy lifting. 

Friday, December 22, 2006 

My training partner bailed out on me again. That's two Widow Maker Fridays in a row. Hmmmmm. Once again, I did Day 4 solo, and in the process, I kicked the Widow Maker in the Butt.

Lunges (6 with each leg/20 with each leg)
6 x 6 Last week I did 180 pounds, today I did 200.
1 x 20 Last week I did 130, today I did 150

Seated Leg Curls
6 x 6 Last week I did 100, today I did 110

Wide Stance Squats
6 x 6 Last week I did 230 pounds, today I did 250
1 x 50 Last week I did 130 pounds, today I did 150

Dumbbell Stiff Leg Dead Lifts
6 x 6 Last week I did 50's today I did 60's

Step Ups 
6 x 6 Last week I held 25's, today I held 30's

I will train calves, abs and do cardio on Saturday, then take Sunday and Monday off. I'll pack the four days of Widow Maker weight training into four-days-in-a-row next week.

Tuesday, December 26, 2006

There were about a half-dozen members in the gym this morning, counting Bruce and me. We did Day 1 of the third week of the Widow Maker Power Workout. Both of us had some Christmas dinner to work off and we did.

The Widow Maker - Day 1 - Chest, Shoulders and Triceps
I weighed 161.0 and Bruce weighed 194.0

Incline Bench Dumbbell Press
6 x 6 I did 55's and Bruce did 60's
1 x 20 I did 45's and Bruce did 50's

Flat Bench Dumbbell Press
6 x 6 I did 60's and Bruce did 70's
1 x 20 I did 50's and Bruce did 60's

Dumbbell Shrugs
6 x 6 I did 65's and Bruce did 80's
1 x 20 I did 55's and Bruce did 60's

Laterals
3 x 8 I did 25's and Bruce did 35's

Press Downs
4 x 10 Bruce and I did 72.5 pounds

Decline Dumbbell Extensions
4 x 8 I did 30's and Bruce did 20's

We then did three sets of combination exercises of dips and pulls ups, two sets of hanging leg raises, 25 slant board crunches and a posing session. A very good workout.

Wednesday, December 27, 2006

Widow Maker Legs Day almost made two Widows. Bruce and I agreed this was the toughest leg workout either one of us has ever done. One more week of this wicked plan and then we can look forward to something tougher. But for now, we grew some legs today.

I weighed 159.8 and Bruce weighed 191.0

Widow Maker Power Workout - Week 3, Day 2

Leg Press 
6 x 6 - I did 500 pounds and Bruce did 550
1 x 40 - I did 250 pounds and Bruce did 300

Squats - Smith Machine with a flat bench between our legs to ensure a full squat was performed.
6 x 6 - I did 250 pounds and Bruce did 300
1 x 30 - I did 160 pounds and Bruce did 220

Hack Squats
6 X 6 - I did 230 pounds and Bruce did 280
1 x 20 - I did 180 pounds and Bruce did 200

Leg Curls
5 x 8 - I did 125 pounds and Bruce did 155

Leg Extensions
4 x 10 - I did 145 pounds and Bruce did 175

It took nearly two hours to complete this workout. We rested more than 60-seconds between sets and it took extra time to change the weights between my sets and Bruce's. We also flexed our legs between sets for 20-30 seconds. Oh my!

Thursday, December 28, 2006

Everything hurt when Bruce and I arrived at the gym today. Yesterday's Widow Maker Legs Day was brutal. Today we focused on back, biceps and core work.

I weighed 159.4 and Bruce weighed 198.0

Widow Maker Power Workout - Week 3, Day 3

Reverse Grip Barbell Rows
6 x 6 - I did 130 pounds and Bruce did 150
1 x 20 - I did 110 and Bruce did 130

Cable Pull Downs (Life Fitness)
6 x 6 - I did 110 pounds and Bruce did 120
1 x 20 - I did 90 pounds and Bruce did 100

Dead Lifts
6 x 6 - I did 185 pounds and Bruce did 235
1 x 30 - I did 165 pounds and Bruce did 185

Barbell Curls
4 x 6 - I did 60 pounds and Bruce did 90

Preacher Curls
4 x 10 - I did 110 and Bruce did 145

Since we didn't work out on Christmas Day, we are doing four days straight this week, so tomorrow, we do more legs, but different exercises than on Wednesday.

Friday, December 29, 2006

Doing legs with only two-days rest was tough, but Bruce and I got through it. 

Widow Maker Power Workout - Week 3, Day 4

I weighed 159.0 and Bruce weighed 194.0

Day 4

Wide Stance Squats
6 x 6 - I did 250 pounds and Bruce did 300
1 x 50 - I did 150 pounds and Bruce did 200

Dumbbell Stiff Leg Dead Lifts
6 x 6 - Bruce and I did 55's

Seated Leg Curls
6 x 6 - I did 125 pounds and Bruce did 135

Hip Adductors
3 x 10 - I did 225 pounds and Bruce did 250

Hip Abductors
3 x 10 - I did 225 pounds and Bruce did 250

Calf Extensions
3 x 25 - Bruce and I did 150 pounds

Standing Calf Raises
3 x 25 - Bruce and I did our body weight

Step Ups 
6 x 6 - Bruce and I held a pair of 50 pound dumbbells

This was our last workout for 2006. We will begin the New Year on Monday when we meet in the gym at 9 AM to kick-off Week Four of Widow Maker.

Sunday, December 31, 2006 - Final Journal Entry for 2006

2006 Goals: Achieved

Last January, I set some personal goals I wanted to work toward achieving this year in our sport: 

Train for and compete in as many bodybuilding contests as I can - From February through November, I entered 10 bodybuilding contests and Placed no less than Third in every one. 

Win an NPC Open Men's Bantam Weight Class - In February, I placed first in the Men's Open Bantam Weight Class at the NPC Atlantic USA Championship in Atlanta. 

Better my Third Place finish in 2005 in the Men's Master 60+ Class at the FAME WNSO World Bodybuilding Championship in Toronto - In June, I placed first in the Class and am the 2006 FAME WNSO Men's Master 60+ World Champion. 

Win a second Best Poser Award - In April I won my second Best Poser Award and in November, I won my Third. 

Win a Master Pro Card in a tested Federation - In September, the National Gym Association (NGA) awarded me a Master Pro Card in Atlanta and in November, the International Drug Free Athletics (IDFA) awarded me a second Master Pro card in Toronto, Canada 

Earn my Certified Personal Trainer certification - On December 28, I passed the course and test and am now a National Federation of Professional Trainers (NFPT) Certified Personal Trainer. 

Launch my personal web site - www.BodyBuildingSenior.com has had nearly 50,000 visits since I launched it earlier this year.  A special thanks is due to my brilliant web master, Clayton Dye. (http://www.dyecustoms.com/)


Turn my hobby into a business - I now run my training and contest expenses through my business, BodyBuildingSenior, LLC. I have a Federal, State and Local business license for my web-based business. 

Goals for 2007

Train for and compete in at least three Natural Master Pro shows. 

Become a contest judge for FAME WNSO/SNBF and the OCB. 

2006 was a very good year for me. I am Blessed. Happy New Year, everyone and God Bless you and your Families. 

Monday, January 1, 2007

A great way to start the New Year, Widow Maker Power Workout - Week 4, Day 1:

I weighed 164.4 pounds and Bruce weighed 191.0

Incline Bench Dumbbell Press
6 x 6 - I did 60's and Bruce did 75's
1 x 20 - I did 50's and Bruce did 60's

Flat Bench Dumbbell Press
6 x 6 - I did 65's and Bruce did 75's
1 x 20 - I did 45's and Bruce did 55's

Shrugs
6 x 6 - I did 70's and Bruce did 80's
1 x 20's Bruce and I did 60's

Heavy Laterals (Cable)
3 x 8 - I did 25 pounds and Bruce did 35 pounds

Triceps Press Machine
4 x 10 - Bruce and I did 170 pounds

Triceps Extension Machine
4 x 10 - Bruce and I did 100 pounds

We ended out first workout of 2007 with 50 hanging leg lifts and 50 slant board crunches.

Tuesday, January 2, 2007 

I believe the Widow is trying to kill Bruce and me as we finish the last week of the four-week Widow Maker Power Workout. Today was Legs.

Widow Maker Power Workout - Week Four, Day 2
I weighed 161.4 and Bruce weighed 191.0

Hammer Strength Seated Leg Press
6 x 6 - Bruce and I did 350 pounds
1 x 40 - Bruce and I did 250 pounds

Free Standing Squats
6 x 6 - I did 295 pounds and Bruce did 315
1 x 30 - I did 225 pounds and Bruce did 250

Hack Squats
6 x 6 - Bruce and I did 270 pounds (should have gone heavier)
1 x 20 - Bruce and I also did 270 pounds for the 20 rep set

Leg Curls
5 x 8 - I did 130 pounds and Bruce did 170

Leg Extensions
4 x 10 - I did 160 pounds and Bruce did 190

After each set of each exercise, we flexed our leg muscles for 20 seconds.

Bruce and I have enjoyed a good deal of increased strength since we began this program four-weeks ago. We both have recorded several personal best lifts.

Wednesday, January 3, 2007

I weighed 161.0 and Bruce weighed 190.5 

As we are winding down from our four-week Widow Maker Power Workout, it's getting tougher. Today, Bruce and I set a few more personal best lifts. Tomorrow is a non-weight training day. We will do cardio, posing, pull ups, abs work and stretches. Friday is the last day for this excellent training plan.

Reverse Grip Barbell Rows
6 x 6 - I did 150 pounds and Bruce did 170
1 x 20 - I did 130 pounds and Bruce did 155

Medium Grip Pull Downs
6 x 6 - I did 140 pounds and Bruce did 160
1 x 20 - I did 120 pounds and Bruce did 140

Dead Lifts
6 x 6 - I did 200 pounds and Bruce did 250 (Personal Bests)
1 x 30 - Bruce and I did 185 pounds

Barbell Curls
4 x 6 - I did 70 pounds and Bruce did 100 

Preacher Curls
4 x 10 - I did 100 pounds and Bruce did 125

Thursday, January 4, 2007

Today the Widow gave us a day off from weight training. We did cardio, pull ups, abs, stretching and posing practice. Tomorrow is the last day for this remarkable four-week training plan.

Friday, January 5, 2007

It's over. Today Bruce and I completed the four-week Widow Maker Power Workout. We agree it is the best training plan we have every done. Its intensity and variety made it challenging and fun. We will take on the Widow again, count on it. 

The best way to express the success of the program is to look at one of my exercises over the four-week period. 

Squats - December 12, 2006 
6 x 6 -Smith Machine - I did 200 pounds
1 x 30 - Smith Machine - I did 100 pounds

Squats - December 19, 2006
6 x 6 - Free Standing - I did 195 pounds
1 x 30 - Free Standing - I did 145 pounds

Squats - December 27, 2006
6 x 6 - Smith Machine - I did 250 pounds
1 x 30 - Smith Machine - I did 160 pounds

Squats - January 2, 2007
6 x 6 - Free Standing - I did 295 pounds
1 x 30 - Free Standing - I did 225 pounds

My body weight for the four weeks was around 160.0 pounds.

Bruce and I were able to increase our weights week-to-week for every exercise. I don't think my fast twitch muscle fibers will ever be the same. 

My thanks again to my Coach, Sean "Sully" Sullivan of Cape Cod, Massachusetts, who developed this excellent power workout. On Monday, "Sully" has Bruce and I on a new four-week program. It's called:


Full-Body Hypertrophy Workout

DAY 1

Pull Ups, medium grip: as many sets as needed to get in 50 reps

Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure)

Pull Down with V bar: 3 X 6

Rack Dead Lifts: 2 X 4-6, 1 X 30

Curls: 3 X 4-6 with last set as a drop

Preacher Curl 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point)

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke a press, negative stroke is a fly

Upright Row, medium grip: 2 X 10-12

Seated Triceps Extension: 2 X 10-12

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns)

Seated Leg Curl: 1 X 50-100

Calf press: 1 X 50-100

DAY 2

Squats: 4 X 4-8, 1 X 30

Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds 

Lunges 3 X 4-6, last set do a drop

Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative

Hyperextensions or Glute Ham rise: 2 X 4-6 

Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds

Standing calf: 2 X 20-30 drop sets

Lat Pull Downs: 2 X 12

Cable rows: 2 X 12

Cable curls: 2 X 12

Peck deck: 1 X 50-100

Machine Laterals: 1 X 30-50

Machine Triceps Extension: 1 X 30-50

DAY 3

Incline Press: 3 X 4-6 with last set a drop

Dips: 3 X 4-6 last set do burns (1/4 movements at the midrange)

Dumb Bell Flat Bench: 2 X 4-6

Push Press: 3 X 4-6 

Side Laterals: 2 x 4

Bent Over Laterals: 2 x 4

Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives

Triceps Dip: 2 X 6-8 with static hold

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12

Calf Press: 2 X 15

Straight Arm Pull Down: 1 X 50-100

Machine Curls: 1 X 30-50

Do Cardio Between Workout Days:

DAY 1

30 min intervals on Stair Master or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.

DAY 2

Combat cardio: 5 cycles of the following

Jump Rope 2 min

30 Mountain Climbers

30 Squat Thrust

30 Push-Ups

30 Side Straddle Hops

Puke Once and Repeat

DAY 3

45 Minutes of Moderate Cardio

Monday, January 8, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes. 

After Bruce and I completed the four-week Widow Maker Power Workout, we were drained. I feel this new Training Plan is aptly named. I call it “The Phoenix”

DAY 1

Pull Ups, medium grip: as many sets as needed to get in 50 reps. we could only do 30 the first day. We will up it to 50 at soon as we can.

Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). We used 55’s and dropped set to 35’s

Pull Down with V bar: 3 X 6. We did 140 pounds

Rack Dead Lifts: 2 X 4-6, 1 X 30. I did 220/135. Bruce did 150/135

Curls: 3 X 4-6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s

Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point) I did 60 pounds. Bruce did 80

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly. I did 45’s. Bruce did 55’s

Upright Row, medium grip: 2 X 10-12. I did 95 pounds. Bruce did 110

Seated Triceps Extension: 2 X 10-12. Bruce and I did 60’s

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 50. My weight was 70 pounds. Bruce did 80

Seated Leg Curl: 1 X 50-100. Bruce and I each did 50. My weight was 55 pounds. 
Bruce did 65

Calf press: 1 X 50-100. We used the Smith Machine and did 50 each with 135 pounds.

In each case, we did the higher number of reps required (10-12, we did 12).

Our first impression is that this is a great change-of-pace plan and we are looking forward to adding weights to every exercise over the four-weeks of The Phoenix.

Tuesday, January 9, 2007 

I weighed 160 and Bruce weighed 188.4

Today, Bruce and I enjoyed a break from weight training and spent a lot of time on posing practice, abs work and light cardio. Tomorrow, The Phoenix is going to work our legs, taking up where the Widow Maker left off.

Wednesday, January 10, 2007

The Phoenix Full-Body Hypertrophy Workout 

I am holding firm at 160.0 and Bruce continues to drop and is at 186.4

DAY TWO of Weight Training

Squats: 
4 x 8 – I did 275 and Bruce did 315
1 x 30 – I did 225 and Bruce did 250

Hack Squat - last set with static hold in the 1/2 position for 30 sec.
3 x 6 - 1 did 360 and Bruce did 450. Set 3 we did 50% of the weight

Lunges - last set do a drop to failure
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three 

Leg Curls - last set do slow 8-10 seconds of negative
3 x 6 – I did 125 pounds and Bruce did 160

Glute Ham rises: 
2 X 6 – I did 140 pounds and Bruce did 160

Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 – Bruce and I did 150 pounds

Standing calf rises: drop set on 2nd set to failure 
2 X 30 – Bruce and I did 225 pounds and dropped 30% on the 2nd set 

Lat Pull Downs: 
2 X 12 – I did 140 pounds and Bruce did 160

Cable rows:
2 X 12 – I did 140 pounds and Bruce did 160 

Cable curls: 
2 X 12 – I did 30 pounds and Bruce did 50 (I have a sore bicep tendon)

Peck deck:
1 X 50-100 – Bruce and I could only do 50 this time at 100 pounds.

Machine laterals: 
1 X 50 – Bruce and I did 60 pounds

Machine Triceps Extensions
1 x 50 - Bruce and I did 60 pounds 

We are experimenting with different weight levels and will strive to add weights to each exercise each week. The Phoenix Full Body Hypertrophy Workout is an excellent program. We feel we will add endurance and strength to build on the Widow Maker Power Workout we completed last week. Tomorrow is Combat Cardio day. It should be interesting. 

Thursday, January 11, 2007

"The Phoenix" Full Body Hypertrophy Training calls for three days per week of weight training and three days a week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is the day.

I weighed 158.6 (down a bit) and Bruce weighed 188.4 (stable)

Combat Cardio: 5 cycles of the following

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform 
30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full


30 Side Straddle Hops - done quickly

Puke once and repeat! - We managed not to puke, but we knew we were doing cardio.

After the five sets, Bruce and I caught our breath and then did abs work on the mat and a short posing practice. Our hearts were beating today.

Friday, January 12, 2007

"The Phoenix" Full-Body Hypertrophy Training

I weighed 159.4 and Bruce weighed 186.4

DAY 3

Incline Dumbbell Press: 3 X 6 with last set a drop
I did 65 pounds, Bruce did 85.

Dips: 3 X 6 last set do burns (1/4 movements at the midrange)

Dumb Bell Flat Bench: 2 X 6
I did 75 pounds, Bruce did 90

Push Press: 3 X 6
Bruce and I did 90 pounds

Side Laterals: 2 x 6 (Seated)
15 pound dumbbells - done slow with a pause at the top

Bent Over Laterals: 2 X 6
15 pound dumbbells - done slow with a pause at the top

Decline Dumb Bell Triceps Extensions: 3 X 6 with slow negatives
I did 30's, Bruce did 20's

Triceps Dip: 2 X 8 with static hold (5-seconds)

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12
I did 150 pounds, Bruce did 170

Calf Press: 3 X 15 (feet straight, toes in, heels in)
Bruce and I did 300 pounds

Straight Arm Pull Down: 1 X 100
Bruce and I did 20 pounds

Machine Curls: 2 X 50
I did 20 pounds, Bruce did 30

This was a great first week of "The Phoenix." We will add weight to each exercise in week two. Tomorrow we are scheduled to do 45 minutes of moderate cardio. 

Monday, January 15, 2007

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes. 

WEEK 2, DAY 1

I weighed 160.8 pounds and Bruce weighed 186.0.

Pull Ups, medium grip: as many sets as needed to get in 50 reps.
Bruce and I did 50 rack pull ups, slowly and with a squeeze.

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). I did 60's with a drop set of 40's. Bruce did 75's with a drop set of 50's.

Pull Down with V bar: 3 X 6. I did 160 pounds and Bruce did 180.

Rack Dead Lifts: 2 X 6, 1 X 30. I did 225/155. Bruce did 295/225.

Curls: 3 X 6 with last set as a drop. I did 30’s/dropped to 25’s. Bruce did 40’s drop to 35’s.

Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125.

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. Bruce and I did 45’s.

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110

Seated Triceps Extension: 2 X 12. Bruce and I did 60’s

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns) Bruce and I each did 100. My weight was 55 pounds. Bruce did 70

Seated Leg Curl: 1 X 50-100. Bruce and I each did 75. My weight was 55 pounds. 
Bruce did 65

Calf press: 1 X 50-100. We used the seated press and did 75 reps of 150 pounds

We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Dead Lifts.

Tuesday, January 16, 2007 

Phoenix Full-Body Hypertrophy Workout

Week Two, Day Two

I weighed 159.8 and Bruce weighed 184.0

Today my training partner, Bruce, and I did a cardio, abs and posing workout. For abs, we did slant board crunches, full sit-ups, ball crunches and hanging leg lifts (slowly with constant tension on the abs). For posing, we completed several posing drills, like holding each pose hard for 8-seconds, 4-count transition poses, a couple of symmetry rounds and a couple of mandatory rounds. Posing drills double as a good cardio workout.

Wednesday, January 17, 2007 

The Phoenix Full-Body Hypertrophy Workout 

I am holding firm at 161.0 and Bruce continues to drop and is at 183.5 

WEEK TWO, DAY TWO of Weight Training 

Squats: Smith Machine
4 x 8 – I did 285 and Bruce did 370 
1 x 30 – I did 225 and Bruce did 270 

Hack Squat - last set with static hold in the 1/2 position for 30 sec. 
3 x 6 - 1 did 380 and Bruce did 470. Set 3 we did 60% of the weight 

Lunges - last set do a drop to failure 
3 x 6 – Bruce and I did 150 pounds, dropped 30% on set three 

Leg Curls - last set do slow 8-10 seconds of negative 
3 x 6 – I did 130 pounds and Bruce did 185 

Glute Ham rises: 
2 X 6 – I did 140 pounds and Bruce did 160 

Seated Calf Rises: hold bottom and top 2 seconds 
3 x 10 – Bruce and I did 150 pounds 

Standing calf rises: drop set on 2nd set to failure 
2 X 30 – Bruce and I did 240 pounds and dropped 30% on the 2nd set 

Lat Pull Downs: 
2 X 12 – I did 140 pounds and Bruce did 160 

Cable rows: 
2 X 12 – I did 140 pounds and Bruce did 160 

Cable curls: 
2 X 12 – I did 40 pounds and Bruce did 60 (We both have a sore right bicep tendon) 

Peck deck: 
1 X 50-100 – Bruce and I could only do 50 this time at 100 pounds. 

Machine laterals: 
1 X 50 – Bruce and I did 60 pounds 

Machine Triceps Extensions 
1 x 50 - Bruce and I did 60 pounds 

We were able to add weights to several, but not all exercises. I had a Personal Best in Squats. 

My goal is 4 x 8 at 300 pounds in Week Four. 

Thursday, January 18, 2007 

"The Phoenix" Full Body Hypertrophy Training calls for three days per week of weight training and three days per week of cardio. Two of the days are normal HITT Cardio or moderate cardio. One of the days calls for Combat Cardio. This is Combat Cardio Day. 

I weighed 162.2 and Bruce didn't show up. 

Combat Cardio: 5 cycles of the following 

Jump Rope - 2 minutes 

30 Mountain Climbers - to an elevated platform 

30 Squat Thrusts - From a squat to an explosive leap up 

30 Push Ups - slow and full 

30 Side Straddle Hops - done quickly 

After the five cycles, I did five sets of 10 pull-ups, 50 hanging leg raises and abs crunches. I ended my solo act with a short posing practice. 

Friday, January 19, 2007 

"The Phoenix" Full-Body Hypertrophy Training 

I weighed 164.0 and Bruce weighed 183.0 

Week 2, Day 3 of Weight Training 

Incline Barbell Press: 3 X 6 
I did 185 pounds, Bruce did 255. 

Dips: 3 X 6 last set do burns (1/4 movements at the midrange) 

Flat Bench Press: 2 X 6 
I did 205 pounds, Bruce did 260 

Push Press: 3 X 6 (Military Press) 
I did 90 pounds, Bruce did 110 

Cable Laterals : 2 x 6 
15 pounds - done slow with a squeeze at the top 

Bent Over Cable Laterals: 2 X 6 
15 pounds - done slow with a squeeze at the top 

Decline Barbell Triceps Extensions: 3 X 6 with slow negatives 
Bruce and I did 70 pounds 

Triceps Dip: 2 X 8 with static hold (5-seconds) 

Sissy Squats: 2 X 12 

Seated Leg Curls: 2 X 12 
I did 150 pounds, Bruce did 170 

Calf Press: 3 X 15 (feet straight, toes in, heels in) 
Bruce and I did 300 pounds 

Straight Arm Pull Down: 1 X 100 
Bruce and I did 20 pounds 

Machine Curls: 2 X 50 
Bruce and I did 30 pounds 

Monday, January 22, 2007 

"The Phoenix," A Full-Body Hypertrophy Workout 

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes. 

My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 11 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home. We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session. 

WEEK 3, DAY 1 

I weighed 163.8 pounds and Bruce weighed 184.0. 

Pull Ups, medium grip: as many sets as needed to get in 50 reps. 
Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze. 

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60's with a drop set of 40's. 

Pull Down with V bar: 3 X 6. I did 165 pounds and Bruce did 185. 

Rumanian Dead Lifts: 2 X 6, 1 X 30. Bruce and I did 225/155. 

Bar Bell Curls: 3 X 6 with last set as a drop. I did 60 pounds/dropped to 40. Bruce did 80 drop to 50. 

Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125. 

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. I did 45's, Bruce did 55?s. 

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110 

Rope Triceps Extension: 2 X 12. Bruce and I did 50 pounds 

Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70 

Seated Leg Curl: 1 X 100. I did 60 pounds, Bruce did 70. 

Calf press: 1 X 50 - 100. We used the seated press and did 75 reps of 170 pounds 

We were able to add weights to the majority of our lifts from last week. I had a personal best with the 2 x 6 and 1 x 30 Rumanian Dead Lifts.

Wednesday, January 24, 2007 - Washington, DC

I am in our Nation's Capitol for a few days on company business. I'm staying at the Hyatt Regency on Capitol Hill, a nice hotel with a large fitness facility. It's $14 a day to use the club unless you have a Hyatt Gold Card, then, it's free. I have a Card.

The Phoenix Full-Body Hypertrophy Workout 

I hit my off-season weight goal this morning, 165.0 pounds.

WEEK THREE, DAY TWO of Weight Training 

Squats - Smith Machine 
4 x 8 - I did 250, 250, 285 and 300!!!! Personal Best. Yea!!!! 
1 x 30 - I did 225 and nearly puked. LOL 

Seated Leg Press - last set with static hold in the 1/2 position for 30 sec. 
3 x 6 - 1 did 250 pounds 

Lunges - last set do a drop to failure 
3 x 6 - I did 150 pounds, dropped 30% on set three 

Seated Leg Curls - last set do slow 8-10 seconds of negative 
3 x 6 - I did 100 pounds 

Glute Ham rises 
2 X 6  Did not do. No equipment 

Seated Calf Rises - hold bottom and top 2 seconds 
3 x 10 - Had to improvise and did them on a Seated Leg Press - 250 pounds 

Standing calf rises - drop set on 2nd set to failure 
2 X 30 - Bruce and I did 240 pounds and dropped 30% on the 2nd set 

Lat Pull Downs 
2 X 12 - I did 150 pounds - Personal Best

Cable rows 
2 X 12 - I did 140 pounds 

Cable curls 
2 X 12 ? I did 60 pounds 

Peck deck 
1 X 50-100 - I did 100 at 50 pounds 

Machine Laterals 
1 X 50 - Did not do - no equipment 

Seated Machine Triceps Extensions 
1 x 50 - I did 100 pounds. (This kicked my butt) 

If was a little difficult doing this workout in a strange gym, but I managed to hit a couple of personal bests. I will do a cardio session on Thursday and a full workout on Friday before I head for the airport.

Thursday, January 25, 2007

Dateline, Washington, DC

Today I did a moderate cardio workout on the tread mill, including some HITT speed sprints. I ended the session with abs work, pull ups and push ups.

Friday, January 26, 2007 - Washington, DC

"The Phoenix" Full-Body Hypertrophy Training 

I weighed 165.0 pounds

Week 3, Day 3 of Weight Training 

Incline Barbell Press: 3 X 6 
I did 195 pounds 

Dips: 3 X 6 last set do burns (1/4 movements at the midrange) 

Flat Bench Press: 2 X 6 
I did 255 pounds 

Push Press: 3 X 6 (Military Press) 
I did 90 pounds 

Cable Laterals : 2 x 6 
15 pounds - done slow with a squeeze at the top 

Bent Over Cable Laterals: 2 X 6 
15 pounds - done slow with a squeeze at the top 

Decline Barbell Triceps Extensions: 3 X 6 with slow negatives 
I did 70 pounds 

Triceps Dip: 2 X 8 with static hold (5-seconds) 

Sissy Squats: 2 X 12 

Seated Leg Curls: 2 X 12 
I did 150 pounds 

Calf Press: 3 X 15 (feet straight, toes in, heels in) 
I did 300 pounds 

Straight Arm Pull Down: 1 X 100 
I did 20 pounds 

Machine Curls: 2 X 50 
I did 40 pounds

I worked out from 6 - 7:15 AM, had breakfast and headed for the airport for my flight home. I arrived in Birmingham at 2:00 PM and headed to my office to catch up with my email and correspondence. I'm glad it's the weekend.

Monday, January 29, 2007 

"The Phoenix," A Full-Body Hypertrophy Workout 

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes. 

My workout partner, Bruce, is training to enter his first Masters bodybuilding competition in 10 weeks. In addition to diet, cardio and weight training, we are working on posing. Yesterday, Bruce and I had a two-hour practice posing session at my home. We did symmetry rounds and mandatory rounds and then a full video taped contest-conditions posing practice. We then viewed the tape and critiqued the session. 

WEEK 4, DAY 1 (This is the final week of this outstanding workout plan)

I weighed 166.2 pounds and Bruce weighed 181.0. 

Pull Ups, medium grip: as many sets as needed to get in 50 reps. Bruce and I did 5 sets of 10 medium and hammer grip pull ups, slowly and with a squeeze. 

Dumbbell Row: 3 X 6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). Bruce and I did 60's with a drop set of 40's. 

Pull Down with V bar: 3 X 4-6. I did 180 pounds and Bruce did 200. I could only manage 4 reps per set.

Dead Lifts: 2 X 6, 1 X 30. I did 235/150 and Bruce did 315/200. On the heavy lift, Bruce did 4 reps.

Dumb Bell Curls: 3 X 6. I did 30 pounds and Bruce did 20 (sore bicep tendon). 

Machine Preacher Curl: 2 X 8 with burns on last set (burns are 1/4 reps at the mid point) I did 95 pounds. Bruce did 125. 

Dumbbell Bench/Flies: 3 X 12, Positive stroke is a press, negative stroke is a fly. I did 45's, Bruce did 55?s. 

Upright Row, medium grip: 2 X 12. I did 95 pounds. Bruce did 110 

Seated Triceps Dumb Bell Extension: 2 X 12. Bruce and I did 60 pounds 

Leg Extension: 1 X 100 (Pick a light weight and go for 100 nonstop, this burns). My weight was 60 pounds. Bruce did 70 

Seated Leg Curl: 1 X 100. I did 60 pounds, Bruce did 70. 

Calf press: 1 X 50 - 100. We used the seated press and did 75 reps of 200 pounds 

We were able to add weights to the majority of our lifts from last week. Bruce and I had personal bests with the 2 x 6 and 1 x 30 Dead Lifts and Calf Presses.

Tuesday, January 30, 2007

The Phoenix Play Day

I weigh 164.8 and Bruce weighs 180.0

No weights, just a bunch of cardio and abs work (tread mill, slant board crunches, flat crunches) and a good practice posing session. Bruce is zeroing in on his April 7th Masters contest!

Wednesday, January 31, 2007

The Phoenix Full-Body Hypertrophy Workout

I weighed 164.6 and Bruce weighed 180.0 

Week Four, Day Two of Weight Training 

Squats - rack
4 x 8 -  I did 185 pounds and Bruce did 235 - We did slow and low, deep squats. 
1 x 30 - I did 150 and Bruce did 200 

Seated Leg Press - last set with static hold in the 1/2 position for 30-seconds. 
3 x 6 - Bruce and 1 did 250 pounds 

Lunges - last set do a drop to failure 
3 x 6 - Bruce and I did 150 pounds, dropped 30% on set three 

Leg Curls - each set do slow 8-10 seconds of negative 
3 x 6 - I did 100 pounds, Bruce did 140 

Glute Ham Rises 
2 X 6 - we skipped these

Seated Calf Rises - hold bottom and top 2 seconds 
3 x 25 - Bruce and I did 210 pounds 

Standing calf rises - drop set on 2nd set to failure 
2 X 30 - Bruce and I did 240 pounds and dropped 30% on the 2nd set 

Lat Pull Downs 
2 X 12 - I did 150 pounds, Bruce did 170 

Cable rows 
2 X 12 - I did 140 pounds, Bruce did 160 

Cable curls 
2 X 12 - Bruce and I did 60 pounds 

Peck deck 
1 X 50-100 - Bruce and I did 100 at 50 pounds 

Machine Press 
3 x 12 - I did 100 pounds, Bruce did 110

Seated Machine Triceps Extensions 
1 x 50 - Bruce and I did 100 pounds. 

We are winding down from this four-week killer program. Tomorrow we will do Combat Cardio and Posing and finish up the plan on Friday with a full-body workout. After six weeks of Advance GH/HITT Cardio, four weeks of the Widow Maker and four weeks of The Phoenix, I have to admit I'm feeling a slight case of over training. There is no doubt that these plans are the hardest work in the gym I have ever done. 

Thursday, February 1, 2007

The Phoenix Full Body Hypertrophy Workout

Combat Cardio day

Well, today it was my turn to blow-off Combat Cardio. My wife was out of town on business so Old Navy had to tend to our critters (two dogs, two cats and one African Gray parrot) before I could leave for work. So, Bruce went solo today. We will end this great four-week training plan tomorrow and then prepare to kick off the Griffin on Monday. Here is our new plan:

The Griffin - High Intensity Power Training Plan
Developed by Sean "Sully" Sullivan, Cape Cod, Massachusetts

The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air," the griffin was thought to be an especially powerful and majestic creature.

Weight training is two-days on, one-day off, one-day on, one-day off - repeat. 
On off days, do cardio.

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Week Two - At the end of the last set of each exercise, do one drop set. Reduce the weight by 25% after failure and do 5 more reps with the 25% drop, no matter what. If you need to stop for 2-3 deep breaths and bang out the last reps, do that.

Week Three - After the last set for each exercise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second.

Week Four - Don't do the drop sets this week, but cut the rest time to 60-seconds between sets. Make sure the weights do not drop.

Week Five - Same 60-seconds rest time between sets as Week Four and add the 25% drop set to the last set of each exercise. 

Week Six - Rest 30-seconds between sets. After the last set for each exercise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second. This week is the most difficult.

The Workout - Feel Free To Substitute Exercises For The Same Body Part.

Day One - Chest, Delts & Triceps

Incline Dumbbell Press - 4 x 5-9
Wide Grip Bench Press - 3 x 5-9
Dips - 3 x 12-15

Lateral Raises - 4 x 5-9
Bent Over Lateral Raises - 3 x 5-9
Dumb Bell Press - 3 x 12-15

Close Grip Bench Press - 2 x 5-9
Triceps Pressdown - 2 x 5-9
Seated Triceps Extensions - 2 x 10-15

Day Two - Back and Biceps

Pull Ups - 4 x 5-9
Rows - 4 x 5-9
Pulldowns - 4 x 5-9
Rack Deadlifts - 2 x 15-20

Curls - 2 x 5-9
Incline Dumbbell Curls 2 x 5-9
Hammer Curls - 2 x 9-15

Day Three - Cardio

Day Four - Legs

Leg Press - 2 x 15 and 1 x 50
Hack Squats 2 x 15 and 1 x 30
Lunges 2 x 5-9 and 1 x 20
Leg Curls 3 x 5-9
Stiff Leg Dead Lift - 3 x 5-9
Seated Calf Press - 3 x 15-20
Standing Calf Press - 3 x 15-20

Day Five - Cardio 

Friday, February 2, 2007 

"The Phoenix" Full-Body Hypertrophy Training - Final Workout

I weighed 166.4 pounds and Bruce weighed 182.0

Week 4, Day 4 of Weight Training 

Incline Barbell Press: 3 X 6 
I did 200 pounds (Personal Best) and Bruce did 275 (Personal Best) 

Dips: 3 X 6 last set do burns (1/4 movements at the midrange) 

Dumbbell Flat Bench Press: 2 X 6 
I did 80 pounds and Bruce did 90 

Seated Military Press: 3 X 6 
I did 60 pounds and Bruce did 70 

Seated Dumbbell Laterals: 2 x 6 
Bruce and I did 20 pounds - slowly with a squeeze at the top 

Bent Over Dumbbell Laterals: 2 X 6 
Bruce and I did 20 pounds - done slowly with a squeeze at the top 

Decline Dumbbell Triceps Extensions: 3 X 6 with slow negatives 
I did 35 pounds and Bruce did 30 

Triceps Dip: 2 X 8 with static hold (5-seconds) 

Sissy Squats: 2 X 12 

Seated Leg Curls: 2 X 12 
I did 150 pounds and Bruce did 180 

Calf Press: 3 X 15 (feet straight, toes in, heels in) 
Bruce and I did 300 pounds 

Straight Arm Pull Down: 1 X 100 
Bruce and I did 25 pounds 

Machine Curls: 2 X 50 
Bruce and I did 50 pounds 

Well, we did it. And we ended the four-week Phoenix in style by upping every weight from last week except the calf press, where we stayed at 300 pounds. Bruce and I agree that both of us have shown good increases in strength over the four weeks. We even managed a personal best in the Incline Bench Press today. Bring on the Griffin. 

Monday, February 5, 2007

"The Griffin" - High Intensity Power Training Plan 

Developed by Sean "Sully" Sullivan, Cape Cod, Massachusetts 

The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,? the griffin was thought to be an especially powerful and majestic creature.

After a great Super Bowl weekend, I weighed 165.0 and Bruce weighed 183 (pig). 

Week One - Go to positive failure on all sets and rest 90-seconds between sets. 

Day One - Chest, Delts & Triceps 

Incline Dumbbell Press - 4 x 5-9 (We did 4 x 6 Incline Barbell Bench Press)
I did 210 pounds and Bruce did 235 

Wide Grip Bench Press - 3 x 5-9 (We did 3 x 6)
Bruce and I did 185 pounds 

Dips - 3 x 12-15 (We did 3 x 15)

Lateral Raises - 4 x 5-9 (We did 4 x 6)
I did 25 pounds and Bruce did 15 (he has a little shoulder problem) 

Bent Over Lateral Raises - 3 x 5-9 (We did 3 x 6 seated bent over lateral raises)
Bruce and I did 25 pounds 

Dumb Bell Press - 3 x 12-15 (We did 3 x 15 dumb bell press/flies)
I did 35 pounds and Bruce did 30 

Close Grip Bench Press - 2 x 5-9 (We did 2 x 9)
Bruce and I did 100 pounds

Triceps Press Down - 2 x 5-9 (We did 2 x 9)
Bruce and I did 65 pounds

Seated Triceps Extensions - 2 x 10-15 (We did 2 x 15 Free Motion Overhead machine)
Bruce and I did 50 pounds

We ended the session with 50 slant board crunches and Bruce added a medium treadmill session. Day one was great. This is going to be an interesting and challenging program. Going to failure on each set makes one chose his weights carefully.

Tuesday, February 6, 2007

"The Griffin" High Intensity Power Training Plan

I weighed 165.0. Bruce over slept and didn't show up. He will do his workout later today. 

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day Two - Back and Biceps 

Pull Ups - 4 x 5-9 I did 4 x 10, two sets of medium grip and two sets of hammer

Rows - 4 x 5-9 I did 4 x 8 at 120 pounds

Pull Downs - 4 x 5-9 I did 4 x 8 Free Motion cable pull downs at 140 pounds

Rack Dead Lifts - 2 x 15-20 I did 2 x 15 at 150 pounds

Barbell Curls - 2 x 5-9 I did 2 x 9 at 70 pounds

Incline Dumbbell Curls 2 x 5-9 I did 2 x 8 at 25 pounds

Hammer Curls - 2 x 9-15 I did 2 x 15 at 25 pounds

I completed the workout in plenty of time, which is important as we will add drop sets to each exercise next week and that will take more time.

Wednesday, February 7, 2007 

"The Griffin" - High Intensity Power Training Plan 

Week One, Day Three - Cardio

After two days of going to failure on every set, it was nice to relax and do cardio. Relax...ha...we did a HITT session with 20-second speed splits. Then we did several abs exercises and ended our workout with posing practice. Tomorrow we take on the Griffin with legs.

Thursday, February 8, 2007

I am holding at 165.0 and Bruce weighs 180.0 (coming down for his contest)

"The Griffin" - High Intensity Power Training 

Week One - Go to positive failure on all sets and rest 90-seconds between sets.

Day Four - Legs

Leg Press - 2 x 15 and 1 x 50 I did 250/200 pounds and Bruce did 300/250.

Hack Squats - 2 x 15 and 1 x 30 Bruce and I did 300/250 pounds.

Lunges - 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/100 pounds.

Leg Curls - 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds.

Stiff Leg Dead Lift - 3 x 5-9 We did 3 x 8. Bruce and I did 185 pounds.

Seated Calf Press - 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds.

Standing Calf Press - x 15-20 We did 3 x 25. Bruce and I did 300 pounds. 

Today's Griffin Leg Workout was awesome. We failed in a good way.

Friday, February 9, 2007

"The Griffin" - High Intensity Power Training

Week One - Day Five: Cardio

I weighed 166.0 and Bruce weighed 180

This was the second cardio day of the week and I decided to borrow a page from "The Phoenix" and bring back Combat Cardio Day. I love it.

Combat Cardio - 5 cycles of the following:

Jump Rope - Two Minutes (100-200 skips per cycle)

30 Mountain Climbers - High step holding 15 pound dumbbells

30 Squat Thrusts - Trying to "dunk the basketball"

30 Push Ups - A total of 150 with good form 
30 Side Straddle Hops - Like Skiing Down Hill.

I then acted at a head judge and put Bruce through a grueling posing practice. His contest in April 7th.

Monday, February 12, 2007 

"The Griffin" - High Intensity Power Training Plan 
Developed by Sean ?Sully? Sullivan, Cape Cod, Massachusetts 

The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air,? the griffin was thought to be an especially powerful and majestic creature. 

I weighed 165.0 and my training partner, Bruce, weighed 179.6. His contest target weight is 170.0 

Week Two - Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic. 

Day One - Chest, Delts & Triceps 

Incline Dumbbell Press - 4 x 5-9 (We did 4 x 6 + 1 x 5 Incline barbell bench press) 
Bruce and I did 150 pounds

Wide Grip Bench Press - 3 x 5-9 (We did 3 x 6 + 1 x 5) 
I did 185 pounds and Bruce did 195 

Dips - 3 x 12-15 (We did 3 x 15 + 1 x 5) 

Lateral Raises - 4 x 5-9 (We did 4 x 6 + 1 x 5) 
I did 25 pounds and Bruce did 15 (he has a little shoulder problem) 

Bent Over Lateral Raises - 3 x 5-9 (We did 3 x 6 + 1 x 5) 
Bruce and I did 30 pounds 

Dumb Bell Press - 3 x 12-15 (We did 3 x 15 + 1 x 5) 
Bruce and I did 50 pounds 

Close Grip Bench Press - 2 x 5-9 (We did 2 x 9 + 1 x 5) 
Bruce and I did 110 pounds 

Triceps Press Down - 2 x 5-9 (We did 2 x 9 + 1 x 5) 
Bruce and I did 65 pounds 

Seated Triceps Extensions - 2 x 10-15 (We did 2 x 15 + 1 x 5) Free Motion Overhead machine 
Bruce and I did 50 pounds 

We didn't think adding a 5-rep set after the last set of each exercise to failure would be a big deal. It was a big deal. And, to think, next week, we get to do two 5-rep sets after the final set of each exercise.

Tuesday, February 13, 2007 

"The Griffin" - High Intensity Power Training Plan 

I weighed 165.0. Bruce weighed 179.4 

Week Two - Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic. 

Day Two - Back and Biceps 

Pull Ups - 4 x 5-9 We did 4 x 10, two sets of medium grip and two sets of hammer, + 5 reps on the last set 

Seated Rows - 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set 

Pull Downs - 4 x 5-9 I did 4 x 8 at 120 pounds, Bruce did 140, + 5 Reps on the last set 

Rack Dead Lifts - 2 x 15-20 I did 2 x 15 at 150 pounds, Bruce did 200, + 5 Reps on the last set 

Barbell Curls - 2 x 5-9 I did 2 x 9 at 70 pounds, Bruce did 80, + 5 Reps on the last set

Incline Dumbbell Curls 2 x 5-9 I did 2 x 8 at 25 pounds, Bruce did 35, + 5 Reps on the last set

Hammer Curls - 2 x 9-15 We did 2 x 15 at 25 pounds, + 5 Reps on the last set 

After this interesting workout, I put Bruce through a tough practice posing session, where I had him hold each pose for about 10 seconds. We went through two full rounds of symmetry and mandatory poses.

Wednesday, February 14, 2007

"The Griffin" – High Intensity Power Training Plan 

I weighed 165.0. Bruce weighed 178.4 

Week Two - Day Three - Cardio

Bruce and I did some hanging leg raises and slant board crunches for abs, 30 minutes of elevated moderate speed tread mill and a 45 minute practice posing session. It was a good cardio day.

Thursday, February 15, 2007 

"The Griffin" - High Intensity Power Training Plan 

I weighed 165.8 and my training partner, Bruce, weighed 178.0. His contest target weight is 170.0 

Week Two - Go to positive failure on all sets, rest 90-seconds between sets and after the final set of each exercise, rest 30-seconds and add a 5-rep set. The is the Griffin Set, powerful and majestic

Day Four - Legs 

Free Rack Squats - 2 x 15 and 1 x 50 I did 200/150 pounds and Bruce did 235/200, + 5 Reps. 

Extensions - 2 x 15 and 1 x 30 I did 130 pounds and Bruce did 160, + 5 Reps. 

Lunges 2 x 5-9 and 1 x 20 We did 2 x 8 and 1 x 20. Bruce and I did 150/135 pounds, + 5 Reps 

Leg Curls 3 x 5-9 We did 3 x 8. I did 125 and Bruce did 150 pounds, + 5 Reps. 

Stiff Leg Dead Lift - 3 x 5-9 We did 3 x 8. Bruce and I did 205 pounds, + 5 Reps. 

Seated Calf Press - 3 x 15-20 We did 3 x 25. Bruce and I did 150 pounds. 

Standing Calf Press - 3 x 15-20 We did 3 x 25. Bruce and I did 300 pounds. 

Today's Griffin Leg Workout was awesome. Bruce added 30 minutes of tread mill. I didn't.

Friday, February 16, 2007 

"The Griffin" - High Intensity Power Training 

Week Two - Day Five: Cardio 

I weighed 166.4 

Combat Cardio - 5 cycles of the following: 

Jump Rope - Two Minutes (100-200 skips per cycle) 

30 Mountain Climbers - High step holding 15 pound dumbbells 

30 Squat Thrusts - Trying to "dunk the basketball" 

30 Push Ups - A total of 150 with good form 

30 Side Straddle Hops - Like Skiing Down Hill

30 Crunches - Done slowly, with a squeeze

My training partner, Bruce, missed this workout!

Monday, February 19, 2007 

"The Griffin" - High Intensity Power Training Plan 
Developed by Sean "Sully" Sullivan, Cape Cod, Massachusetts 

The Griffin (Greek, gryphos, Persian, shirdal "lion-eagle") is a legendary creature with the body of a lion and the head, with upstanding ear-tufts, and wings of an eagle: as the lion was considered the "King of the Beasts" and the eagle the "King of the Air, the griffin was thought to be an especially powerful and majestic creature. 

Weight training is two-days on, one-day off, one-day on, one-day off - repeat. 

On off days, do cardio. 

Week Three - After the last set for each exericise, at the end of the first 25% drop set of 5 reps, do a second 25% drop set for 5 more reps. Rest 5-10 seconds between the first drop set and the second. 

Day One - Chest, Delts & Triceps 

Incline Barbell Bench Press - 4 x 5-9 (We did 4 x 6 + 2 x 5 )
Bruce and I did 150 pounds 

Wide Grip Bench Press - 3 x 5-9 (We did 3 x 6 + 2 x 5) 
I did 185 pounds and Bruce did 195 

Dips - 3 x 12-15 (We did 3 x 15 + 2 x 5) 

Lateral Raises - 4 x 5-9 (We did 4 x 6 + 2 x 5) 
I did 25 pounds and Bruce did 20 (he has a little shoulder problem) 

Bent Over Lateral Raises - 3 x 5-9 (We did 3 x 6 + 2 x 5) 
Bruce and I did 30 pounds 

Dumb Bell Press - 3 x 12-15 (We did 3 x 15 + 2 x 5) 
Bruce and I did 50 pounds 

Close Grip Bench Press - 2 x 5-9 (We did 2 x 9 + 2 x 5) 
Bruce and I did 110 pounds 

Triceps Press Down - 2 x 5-9 (We did 2 x 9 + 2 x 5) 
Bruce and I did 65 pounds&