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Post by mrky03 on Jan 18, 2007 18:01:57 GMT -5
I totally agree with everyone's advice, Mo. A couple of years ago I didn't listen to my body telling me to back off and I ended up with a severly injured rotator cuff!
Take care brother!
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Post by Tim Wescott on Jan 18, 2007 19:03:29 GMT -5
Be smart and back off a bit MO........I didn`t and my injuries are still aggravating my training.
I hope you heal up 100% and really soon my friend.
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Post by Intensity on Jan 22, 2007 12:08:31 GMT -5
It's great to know you care about it guys, i appreciate, but dont worry, even if it was still unconfortable this week… in general last week and this week were fantastic weeks: Felt strong, became a bit leaner and was mentally more focused than ever!
Week of January 15th to January 21st
(last week 206,5)
M 390p 285c ----- 206,0 - (legs)
T 360p 255c ----- 205,0 - (back traps)
W 365p 250c -----
T 400p 280c ----- 205,0 - (tris calves abs)
F 380p 285c ----- 206,0 - (bis forearms)
S 380p 280c ----- 206,
S 340p 255c ----- 206,0 - (chest shoulders)
Average 375p 270c
Good news, last week, I had the confirmition that two of my projects with the WNSO will be taking form soon: I'll take Judging class and judge some WNSO events + I'll give some posing and dieting camps for the wannabe WNSO athletes… i'm trilled about it!
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Post by Tim Wescott on Jan 22, 2007 12:15:53 GMT -5
Mo,sounds like things are going great for you buddy............congratulations !! #arockon6ha#
Keep it up,and stay on track!
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Post by RUBICON19 on Jan 22, 2007 14:27:09 GMT -5
SCHAWEET!
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Post by mrky03 on Jan 22, 2007 18:51:35 GMT -5
Sounds great Mo!
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Post by masterschamp on Jan 24, 2007 8:42:18 GMT -5
It's great to know you care about it guys, i appreciate, but dont worry, even if it was still unconfortable this week… in general last week and this week were fantastic weeks: Felt strong, became a bit leaner and was mentally more focused than ever! Week of January 15th to January 21st (last week 206,5) M 390p 285c ----- 206,0 - (legs) T 360p 255c ----- 205,0 - (back traps) W 365p 250c ----- T 400p 280c ----- 205,0 - (tris calves abs) F 380p 285c ----- 206,0 - (bis forearms) S 380p 280c ----- 206, S 340p 255c ----- 206,0 - (chest shoulders) Average 375p 270c Good news, last week, I had the confirmition that two of my projects with the WNSO will be taking form soon: I'll take Judging class and judge some WNSO events + I'll give some posing and dieting camps for the wannabe WNSO athletes… i'm trilled about it! Glad to hear your're feeling better Mo...... Hey, does that mean if I do a WNSO event that you're judging I'd get special treatment!!?? Keith |
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Post by Intensity on Jan 25, 2007 15:50:53 GMT -5
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Post by RUBICON19 on Jan 25, 2007 15:59:53 GMT -5
DAMN FREAK!!!!!!!!!!!!!!!!!!!!!!!  |
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Post by masterschamp on Jan 25, 2007 16:17:39 GMT -5
NOT VERY IMPRESSIVE!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Mo, what the @#%$ are you talking about!!  Your "before" pictures are better anyone's "after" pictures. Can't wait to see what you look like on stage this year!! Keith |
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Post by mrky03 on Jan 25, 2007 19:57:13 GMT -5
You look great Mo! You already have a "Christmas tree" in your lower back! Like Keith said I can't wait to see what you're going to look like in a few weeks! |
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Post by Hoopie on Jan 25, 2007 21:33:20 GMT -5
You look freaking awesome already Mo!
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Post by RUBICON19 on Jan 26, 2007 8:16:38 GMT -5
Its not even right!!!!!
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Post by chanman83 on Jan 26, 2007 12:35:20 GMT -5
MO you are kidding me you look sick NOW! those are some crazy pics!!! I'm SOOO MOTIVATED NOW!
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Post by Tim Wescott on Jan 26, 2007 15:24:47 GMT -5
Mo,you look incredible!!
Thicker in all areas, and your abs are insane..........can`t wait to see how you do this year!!
Stay focused!!
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Post by RUBICON19 on Jan 29, 2007 22:57:18 GMT -5
Hey Mo. You cant just post and run!!!! You got us all worked up with your awsome pics!!!! Now we want some serious info!
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Post by Intensity on Jan 30, 2007 9:36:37 GMT -5
Week of January 22nd to January 28st
(last week 206,0)
M 390p 265c ----- 205,5 - (legs)
T 395p 265c ----- 206,0 - (back tris)
W 395p 250c ----- 205,0 - (Bis Traps Abs)
T 385p 235c -----
F 380p 280c ----- 205,5 - (chest shoulders)
S 355p 275c ----- 205,5 - (Legs calves)
S 400p 220c -----
Average 385p 255c
Supp: Glutamine (10g) / Creatine (10g) / Multi Vits (1) / Fish oil (1) / Glucosamine (2) / Water approx 2,5 liters
Still felt a bit of pain during chest and shoulders so I'll still keep the volume and intensity lower during this workout for a couple of weeks… and we'll see...
I'm here Randy… reading WOTW threads everyday! I didnt have a lot of time to post last week because I had more clients than usual asking for diet and program. So considering i'm working from 9 to 5 at the marketing department and train at the gym from 6 to 8… those 5-6 clients i need to see almost every night from 8 to 10 is an important workload increase for me! But i'm happy to do it… I like to fallow these motivated athletes.. And to be honest, It help financially. I'm also trying to take this opportunity to fallow clients because I dont believe I'll still have some in a year or two since It's not my regular job, people wont always ask for me (a gym member… and not a gym employee) for their diet and program...
And Randy, Keith, Joel, Steve, Andrew, Tim… It's great to hear your comments about my first set of pics! It gives confidence, thanks!
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Post by Intensity on Jan 30, 2007 9:45:15 GMT -5
Here is this week diet example:
----- 7h30
1 Cup Oatmeal and 15ml Jam (70 carbs)
Iso pro Shake ( 60 protein)
----- 9h30
120g 4% fat cheese ( 40 protein)
Almonds ( 5 protein - 5 carbs)
----- 12h00
7,5 oz Chicken breast ( 60 protein)
Vegetables
2/3 cup brown rice (50 carbs)
----- 2h30
Iso Pro shake (45 protein)
----- 4h30
7,5 oz bison (60 protein)
Vegetables
1/2 cup Brown rice (40 carbs)
----- 5h00
No Explode (15 carbs)
----- 7h15 (post workout)
2 scoop Gatorade (60 carbs)
Iso pro (60 protein)
----- 8h30
90g 4% cheese (30 protein)
----- 10h00
250 ml white eggs (25 protein)
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Post by Intensity on Jan 30, 2007 9:57:38 GMT -5
Here is last week Tris workout (during the back and tris workout):
Tris two hands dumbel extentions
- Warm up sets
- 110, 10 reps / rest-pause 3 reps / rest-pause 2 reps
- 110, 9 reps / rest-pause 2 reps / Drop set to 85, 5 reps / rest-pause 2 reps
- 120, 8 reps / rest-pause 3 reps / rest-pause 1 rep
- 130, 5 reps / drop set to 85, 4 reps / drop set to 60, 5 reps
- 120 contract 1 and 1/3, 5 reps / rest-pause negative 4 secs, 3 reps
Tris press down
- Warm up sets
- 120, 9 reps / rest-pause 4 reps
- 130, 6 reps / rest-pause 3 reps
- 140, 5 reps / drop set to 110, 4 reps / drop set to 90, 2 reps / drop set to 70, 3 reps / drop set to 50, 3 reps
- 110 I-Go-You-Go with my partner, 9 reps, 7 reps, 6 reps, 4 reps, 4 reps
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Post by masterschamp on Jan 30, 2007 11:49:17 GMT -5
Mo,
You might be too young to know who he is, but Clarence Bass used to train in an almost identical fashon.
Keith
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but you also know I wouldnt do it because on a bodybuilding stage you will never NEED a special treatment!!! Hehe! Seriously, i'll take this judging job very seriously and do my best to be as impartial as I could!
