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Post by Intensity on Dec 1, 2006 11:03:36 GMT -5
Devotion Doing what needs to be done day in and day out like it is your life's work. Unconditional love of the lifestyles. Banging your head in the gym. Eating right all the time. EVERY TIME. Structuring your entire schedule to accomodate your training and diet. It is all or nothing, ball to the wall, every single day. You eat it, you drink it, you breathe it and when you sleep at night, yeah, you dream about it! You are a bodybuilder and you've paid the price in the pain and sacrifice to be oneā¦ [/i] 2003 - contest weight 175lbs ![](http://img217.imageshack.us/img217/4035/comp2003ark9.jpg) 2004- contest weight 190 lbs ![](http://img243.imageshack.us/img243/2291/dsc7148xm8.jpg) 2005 - contest weight 193lbs ![](http://img142.imageshack.us/img142/1400/111021uu2.jpg) 2006 - contest weight 197lbs ![](http://img243.imageshack.us/img243/2936/516mauricevaillancourtsdf0.jpg) 2007 contests dates possibilities: - March 31st - WNSO North York Pro show (Fame Canada Centrals Ian Walling Classic) - April 21st - WNSO Montreal Pro Show (Fame Canada East) - June 9th - WNSO Toronto Pro Show (Fame Canadian Nationals) - October 13th - WNSO Chicago Pro Show (Fame US Nationals) - November 3rd - WNSO Miami Pro Show (Fame North American Championship) Starting bodyweight: 209,5lbs on November 29th Objective bodyweight: Around 197lbs at the end of March. As usual, if you take a look at this journal, feel free to comment, it's always a pleasure to exchange on contest prep strategies with people in here and i'm always willing to learn from you all. Mo
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Post by RUBICON19 on Dec 1, 2006 14:56:49 GMT -5
Well its about time Mr Mo!!!!! The journal we have all been waiting for.. ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by Tim Wescott on Dec 1, 2006 16:31:24 GMT -5
I`ll second that.......about damn time my friend!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) It will be a pleasure to follow along on your journey Mo.
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Post by mrky03 on Dec 1, 2006 18:13:46 GMT -5
Mo, I'll be looking forward to following this journal! There is lots to learn from a bodybuilder of your caliper!
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Post by Intensity on Dec 2, 2006 9:39:53 GMT -5
Randy, Tim, Joel, thanks for your constant support guys! With your comments in my last training journals you sincerely made a huge difference in my past contest prep... i appreciate it my friends!
Week of november 27th to december 3rd
M 360p 340c 1f ----- 209,5 - (Bis tris forarms) T 365p 335c 1f ----- 209,5 - (Back trap) W 325p 305c 1f T 360p 375c 0f ----- 209,5 - (Legs calves) F 375p 450c 2f ----- 209,5 - (Chest Shoulders) S 315p 540c 2f ----- S 320p 370c 1f ----- 209,0 - (Bis tris abs)
Average 345p 385c 8f
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Post by hossjob on Dec 2, 2006 9:54:04 GMT -5
Awesome, definitely looking forward to this!! Mo, am I reading that right? You are getting only 0-2 grams of fat per day? That can't be possible. Didn't you post about eating cheese almost all the way up to the show? Just trying to break those macro's down! Like I said, I'm really excited to follow this!
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Post by Intensity on Dec 2, 2006 10:40:31 GMT -5
Awesome, definitely looking forward to this!! Mo, am I reading that right? You are getting only 0-2 grams of fat per day? That can't be possible. Didn't you post about eating cheese almost all the way up to the show? Just trying to break those macro's down! Like I said, I'm really excited to follow this! Thanks a lot for looking at my journal Kyle! Oh i forgot to explain that... Since i prefer to eat my energy calories from carbs, my pre contest diet consist of minimal fat (approx 25g of fat per day from fish, almond or olive oil, etc + the traces of fat in chicken or 4% fat cheese). So the first step in my on season diet (2-3 first weeks) before thinking of reducing the carbs, is to eleminate the unnecessary fat. So for fat, i created a chart: 0f = On season amount (25g of healty fat + traces) 1f = Almost On season but with a small exception (Maybe a protein bar or a not so lean red meat) 2f = A cheat meal with too much fat (maybe fat sauce with my meat) 3f = Out of control day ;D too much fat even for off season So in a week or two, i'll forget about writing fat because my fat level will always be the same: 25g or "0f" in the chart. Thanks for asking Kyle!
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Post by masterschamp on Dec 2, 2006 10:50:05 GMT -5
Mo...it's going to be great to follow you in your journal. You always have my greatest respect for what you have ALREADY done in this sport, AND...what I KNOW you will accomplish in the future. Really looking forward to it, my friend!
Keith
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Post by mrky03 on Dec 3, 2006 15:31:12 GMT -5
Mo, you are very precise with your nutrition! What type of workouts are you doing these days?
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Post by RUBICON19 on Dec 3, 2006 21:59:23 GMT -5
Mo, you are very precise with your nutrition! What type of workouts are you doing these days? He may keep that a secret until Friday #secretsmiley8co#
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Post by mrky03 on Dec 4, 2006 19:37:07 GMT -5
Mo, you are very precise with your nutrition! What type of workouts are you doing these days? He may keep that a secret until Friday #secretsmiley8co# Yeah! #pukeb9vn#
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Post by Tim Wescott on Dec 4, 2006 19:41:54 GMT -5
Come on Mo,we want to see exercises,bodypart splits,reps,poundages,and pain!!
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Post by RUBICON19 on Dec 4, 2006 21:16:36 GMT -5
Come on Mo,we want to see exercises,bodypart splits,reps,poundages,and pain!! Tim. He is just afraid. He doesnt want me to be ready for his antic's
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Post by Tim Wescott on Dec 4, 2006 21:48:24 GMT -5
"antics" LOL
He`s gonna` surprise you with some intense stuff and is keeping it under wraps!
WATCHOUTNOW!!!!!!!!!!!!!!!!!
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Post by Hoopie on Dec 5, 2006 1:44:11 GMT -5
OH this is going to be AWESOME to follow! Looking forward to this MO! My next 2 shows are the 14th and 28th of April which fall between yours. Will be interesting to follow your journal and your prep for a show.
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Post by Vikingjoe93 on Dec 5, 2006 4:57:43 GMT -5
I'm looking forward to following this journal too. Hey MO did you ever bring that dvd out?
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Post by RUBICON19 on Dec 5, 2006 14:05:36 GMT -5
Yeah. Where is that DVD?? Ohhh. You are waiting for the Star of the show to vist Montreal.. ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by Intensity on Dec 5, 2006 20:03:49 GMT -5
Keith, knowing you are by my side makes a huge difference, it's truly an honor!! I can also add that reading the kind works you wrote made me extremely happy, seriously thanks Keith! Joel, Randy, Tim, ;D i'll give you more infos about the workouts in a moment, thanks for the interest! But you know what, i want you to have a second opinion on my workouts, so i'll let a blank section in this journal for Randy to fill in after next week end! I agree Joel #pukeb9vn# ... hehe ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) !! Steve, Joe, thanks for looking at my journal, i appreciate guys! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) And Joe, the 2006 season DVD is almost finished, in March 2007 i believe i'll be able to release it and offer a copy to those interested! Randy, if you want to, you'll have the opportunity to see some sequences of it next week end! Almost 1 hour out of the 1h30 total! Thanks for being here guys! #arockon6ha#
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Post by chanman83 on Dec 6, 2006 0:16:43 GMT -5
I"m do getting myself a copy of your dvd mo!!
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Post by Intensity on Dec 6, 2006 19:21:23 GMT -5
I'll make sure to keep a copy for you Andrew! Thanks for the interest and thanks for looking at my journal!
December 6th chest-shoulders workout 208,5 lbs
Incline Smith press - Warm up sets (4 sets)
- Each side 2 x45 and 1 x 25 : 6 reps (Rest-pause 12 secs) 3 reps (rest-pause 12 secs) 2 reps
- Each side 2 x 45 and 1 x 25: 5 reps (rest-pause 12 secs) 2 reps (rest-pause 12 secs) 1 rep
- Each side 2 x45 and 1 x15: 8 reps (drop set to 1x45 + 1x35) 6 reps (drop set to 1x45 + 1 x20) 7 reps
Vertical chest press
- Warm up sets (2 sets)
- 195 lbs, contraction 1 and 1/3 at he top of he contraction: 11 (rest-pause 6 secs) 4 reps
- 195 lbs, contraction 1 and 1/3 at he top of he contraction: 9 (rest-pause 6 secs) 4 reps
- 195 lbs, contraction 1 and 1/3 at he top of he contraction: 8 (rest-pause 6 secs) 3 reps
Pec Dec
- Warm up set (1 set)
- All the plates (250lbs i believe): 10 (rest-pause 12 secs) 3 reps
- All plates + 25 lbs: 8 reps (rest-pause 12 secs) 2 reps (Drop set to 250 lbs) 4 reps
- All plates + 45lbs: 6 reps (rest-pause 12 secs) 2 reps (drop set to 250 lbs) 3 reps (drop set to 210 lbs) 3 reps
Smith front shoulders press
- Warm up set (1 set)
- each side 1 x 45 + 1 x 15 excentric 4 secs: 11 reps (rest-pause 12 secs and contract 1 and 1/3 at the top) 4 reps
(30 secs break)
- each side 1 x 45 + 1 x 25 excentric 4 secs: 8 reps (rest-pause 12 secs and contract 1 and 1/3 at the top) 3 reps
(30 secs break)
- each side 1 x 45 + 1 x 25 excentric 4 secs: 5 reps (rest-pause 12 secs and contract 1 and 1/3 at the top) 2 reps
Side laterals
- 30lbs: 10 (rest-pause 6 secs) 4 reps (rest-Pause 6 secs) 3 reps (rest-pause 6 secs) 2 reps
- 40lbs: 8 (rest-pause 6 secs) 3 reps (rest-Pause 6 secs) 2 reps (rest-pause 6 secs) 2 reps (drop set to 30 lbs) 4 reps (rest-pause 6 secs) 2 reps
- 50lbs: 7 (rest-pause 6 secs) 3 reps (rest-Pause 6 secs) 1 reps (drop set to 40 lbs) 3 reps (rest-pause 6 secs) 1 reps (drop set to 30 lbs) 3 reps
Ouuuuf, good one, great pump!
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