The Zone - Mo's 2007-2008 journal

[Intensity]

Although I've been training hard and not eating too bad during this period of time, the past 6 months (March to August) have been a kind of bodybuilding break for me: I healed injuries and reduced my protein consumption.

This break has been very beneficial, but I was more than impatient to get into it again! As always, my motivation and love for the sport is extremely high, so let's get it on!

So here is the game plan for the next couple of months:

October, November and December: What we could call a strict off season. The idea is to make sure that I have enough protein in every meal while manipulating the carbs intake in order to increase my bodyweight a bit (Wishing it's gonna be muscle mass )

January, February and March: On season diet! Trying to be in the best contest shape possible by the first week of April.

As usual, your comments and suggestions are always more than welcome!

[Intensity]

Week of September 17th to September 23rd

M 385p 380c ----- 211,0 ----- Chest / Shoulders / Abs
T 405p 340c ----- 211,0 ------ Back / Traps / Forearms
W 390p 400c ------------------ Legs / Calves
T 360p 410c
F 365p 380c -------------------- Bis / Tris
S 400p 330c
S 370p 390c ----- 212,0 ----- Chest / Shoulders

Average 380p 375c

[Intensity]

Week of September 24th to September 30th

M 400p 400c ----- 212,5 ----- Chest / Shoulders / Abs
T 415p 395c ----- 213,5 ------ Back / Traps
W 390p 420c ------------------ Legs / Calves
T 370p 400c
F 390p 450c -------------------- Bis / Tris
S 360p 360c
S 370p 410c ----- 213,5 ----- Chest / Shoulders

Average 385p 405c

[Intensity]

Week of October 1st to October 7th

M 380p 310c
T 435p 440c ------------------ Legs / Abs
W 355p 380c ----- 214,5 ------ Back / Traps / Forearms
T 420p 340c ------------------ Tris / Bis
F 400p 450c -------------------- Chest / Shoulders
S 320p 460c
S 340p 560c

Average 380p 420c

[Intensity]

Week of October 8th to October 14th

M 300p 375c
T 380p 350c ----- 215,5 ------ Legs / Calves / Abs
W 390p 385c ------------------ Chest / Shoulders
T 380p 450c ------------------- Back / Traps
F 390p 480c -------------------- Bis / Tris
S 325p 375c
S 375p 480c ----- 216,0 ------ Legs / Calves / Abs / Forearms

Average 365p 415c

[Intensity]

Week of October 15th to October 21st

M 365p 395c
T 405p 360c ----- 216,0 ------ Chest / Shoulders
W 400p 400c ------------------ Back / Traps
T 440p 410c ------------------- Tris / Bis
F 425p 425c -------------------- Legs
S 315p 500c
S 390p 520c ----- 217,0 ------ Chest / Shoulders

Average 390p 430c

[RUBICON19]

NOW THIS IS WHAT WE HAVE ALL BEEN WAITING FOR!!!!!

[EBA84]

What was your calorie jump each week? You didn't list fat. That is why I ask.

[mrky03]

Mo, thats what I call precision training and dieting! I will keep a close eye on this journal!

[Intensity]

Randy, Eric, Joel, Thanks a lot for the interest!

Eric, I didnt mention fat because I always (almost) keep it at the same level:

On season - 35g of healty fat from fish, almond, oil, etc + maybe 25g from traces in chicken, Bison, etc.

Off Season - 35g of healty fat + maybe 40g from bigger traces because I eat some cheat meal and more cheese.

So I would say that the calorie jump has been approximatly 100 cals a week!

[Intensity]

Off season diet example (from last week)

7h30
Cereals + milk (My favorite :-) ) 15p 90c
Protein shake 50p 10c

9h30
4% fat cheese 40p 0c
Almonds 10p 10c

12h00
Chicken breast 60p 0c
Rice 0p 75c

14h30
Protein shake 50p 10c

16h30
Turkey 30p 0c
4% cheese 10p 0c
Pita 0p 40c
Yoghourt 15p 30c

19h30
Protein shake 65p 10c
Gatorade 0p 65c

20h30
Bison 40p 0c
Vegetables 0p 0c

22h30
Protein shake 35p 5c

Going to bed... and dreaming to my tomorrow morning cereals bowls :-)

[Tim Wescott]

Looking good Mo......keep it up buddy!!

You`re gonna` kick some ass this year after taking that year off.

[RUBICON19]

What is this??? "Post and Run"??

[Intensity]

Thanks Tim, your support and encouragements mean a lot.

Randy… here is some new stuff...

Week of October 22nd to October 28th

M 410p 265c
T 355p 440c ------------------- Back / Traps / Abs
W 295p 430c ------ 218,0 ----- Bis / Tris
T 375p 455c ------------------- Legs / Calves
F 450p 450c -------------------- Chest / Shioulders
S 340p 570c
S 310p 620c ----- 218,0 ------ Back / Traps / Forearms / Abs

Average 390p 460c


Highlights of the week:

- Reached 218lbs and feel "almost" as lean as I when I was 209lbs at the begining of the off season diet… so I guess it was about time I start eating!

- At the beginning of the diet, I experimented an increase in Strength, but not this week… we'll see how it goes in the next couple of days...

[Intensity]

Last week legs workout

Deadlift
- Warm ups
- 3 x 45lbs each side: 15 reps
- 3 x 45lbs + 1 x 25lbs each side: 10 reps
- 4 x 45lbs each side: 5 reps

Hammer Strength hack squats
- Warm ups
- 7 x 45lbs each side: 16 reps, rest-pause 20 secs 5 reps
-8 x 45lbs each side: 12 reps, rest-pause 20 secs, 4 reps, rest-pause 20 secs, 2 reps
- 9 x 45lbs each side: 7 reps, rest-pause 20 secs, 3 reps
- 8 x 45 each side: 9 reps, rest-pause 20 secs, 3 reps

Smith lunges
- Warm ups
- 1 x 45lbs + 25lbs each side: 13 reps, rest-pause 10 secs, 2 reps
- 2 x 45lbs each side: 8 reps, rest-pause 10 secs, 2 reps

Extentions
- Warm ups
- 205lbs: Negative 4 secs for 12 reps
- 235lbs: 1 1/3 reps for 9 reps
- 250lbs: 7 reps / Drop to 205 for 5 reps / Drop to 175 for 4 reps
- 250lbs + 25lbs barbell: 6 reps / Drop to 205 for 4 reps / drop to 150 for 3 reps, rest-pause 10 secs and iso contraction.

Calves (Straight)
- Warm ups
- 300lbs: 1 1/3 contraction 14 reps, rest-pause 10 secs, 5 reps
- 300lbs + 25lbs barbell: 1 1/3 contrcation 11 reps, rest-pause 10 secs, 3 reps
- 300lbs + 45lbs barbell: 9 reps, rest-pause 10 secs, 3 reps

[masterschamp]

intensity said:

Last week legs workout

Deadlift
- Warm ups
- 3 x 45lbs each side: 15 reps
- 3 x 45lbs + 1 x 25lbs each side: 10 reps
- 4 x 45lbs each side: 5 reps

Hammer Strength hack squats
- Warm ups
- 7 x 45lbs each side: 16 reps, rest-pause 20 secs 5 reps
-8 x 45lbs each side: 12 reps, rest-pause 20 secs, 4 reps, rest-pause 20 secs, 2 reps
- 9 x 45lbs each side: 7 reps, rest-pause 20 secs, 3 reps
- 8 x 45 each side: 9 reps, rest-pause 20 secs, 3 reps

Smith lunges
- Warm ups
- 1 x 45lbs + 25lbs each side: 13 reps, rest-pause 10 secs, 2 reps
- 2 x 45lbs each side: 8 reps, rest-pause 10 secs, 2 reps

Extentions
- Warm ups
- 205lbs: Negative 4 secs for 12 reps
- 235lbs: 1 1/3 reps for 9 reps
- 250lbs: 7 reps / Drop to 205 for 5 reps / Drop to 175 for 4 reps
- 250lbs + 25lbs barbell: 6 reps / Drop to 205 for 4 reps / drop to 150 for 3 reps, rest-pause 10 secs and iso contraction.

Calves (Straight)
- Warm ups
- 300lbs: 1 1/3 contraction 14 reps, rest-pause 10 secs, 5 reps
- 300lbs + 25lbs barbell: 1 1/3 contrcation 11 reps, rest-pause 10 secs, 3 reps
- 300lbs + 45lbs barbell: 9 reps, rest-pause 10 secs, 3 reps

You're a sick boy, Mo!!

Keith

[Intensity]

Thanks keith, I guess that it's a great compliment :-) But seriously, the legs workouts are not always like this one… let just say that this one was… special :-)

Week of October 28th to November 4th

M 370p 325c
T 370p 415c ------------------- Bis / Tris
W 385p 370c ------ 219,0 ----- Legs / Calves
T 380p 460c ------------------- Chest / Shoulders
F 360p 265c
S 325p 340c
S 365p 350c -------------------- Back / Traps / Abs

Average 365p 360c


Highlights of the week:

- Tried to reduce the caloric intake, because the objective is still to make sure that I slowly add quality mass and not just mass at all cost. And since i'm not a big eater, it has been relatively easy to do :-)

- Have gained 1lbs, and reached 219lbs

- With health everything is possible!!!

[mrky03]

Wow Mo, sounds like you are massive! I can't wait to see how you look this contest season!

What is a Hammer Strength hack squat? Did they come out with a new machine?

[RUBICON19]

Nice work Mo. Eat up!!

[Tim Wescott]

Insane leg workout Mo !!! #arockon6ha#