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Post by Intensity on Nov 7, 2007 14:51:36 GMT -5
Joel, the Hammer Strength hack squat machine that I use is not a new one… in fact, it's just like a regular hack squat but instead of being straight, your upper body is bent foward. (Sorry, i'm having a hard time trying to describe it in english ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png) ) What I like with it versus the traditionnal hack squat machine, is that this one puts almost no pressure on the lower back! As far as being masive goes, I would not say that it's a ripped 219 ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) but i'm happy to see that this 219lbs is leaner than last year's! A couple more weeks and I'll be ready for some PICS PICS PICS ;D Randy… I'm eating buddy… it's far from being easy, but i'm eating! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Tim, thanks for the compliment!
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Post by Intensity on Nov 7, 2007 14:52:50 GMT -5
Last week back workout
T-Bar rowing - Warm ups - 3 x 45lbs: 13 reps, 10 secs rest-pause, 5 reps / Drop to 3 x 45lbs: 4 reps, 10 secs rest-pause, 2 reps / Drop to 2 x 45lbs + 1 x25lbs: 3 reps - 3 x 45lbs + 1 x 25lbs: 10 reps, 10 secs rest-pause, 4 reps / Drop to 2 x 45lbs + 1 x 25lbs: 4 reps, rest-pause 10 secs, 2 reps - 4 x 45lbs: 6 reps / Drop to 2 x 45lbs contract 2 secs at the top: 4, rest-pause 10 secs, 3 reps
Triangle pull down - Warm ups - 195lbs: 14 reps, rest-pause 20 secs 4 reps - 225lbs: 10 reps, rest-pause 20 secs, 3 reps, rest-pause 20 secs, 2 reps - 255lbs: 6 reps, rest-pause 20 secs, 2 reps / Drop to 180lbs contract 2 secs: 3 reps, rest-pause 10 secs, 2 reps
One arm dumbell rowing - Warm ups - 80lbs: 13 reps, rest-pause 10 secs, 3 reps - 90lbs: 11 reps, rest-pause 10 secs, 3 reps - 100lbs: 7 reps, rest-pause 10 secs, 2 reps
Dumbell shruggs - Warm ups - 90lbs contrcat 1 1/3: 16 reps - 100lbs contract 1 1/3: 13 reps - 110lbs contract 1 1/3: 8 reps - 120lbs: 7 reps
Back flyes (reverse Pec deck) - Warm ups - 115lbs negative 4 secs: 11 reps - 130lbs negative 4 secs: 9 reps
Abs Crunch machine 235lbs - max (20 secs) 250lbs - max (20 secs) 235lbs - max (20 secs) 220lbs - max
Abs roller Rest-pauses sets for Approx 8 mins
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Post by RUBICON19 on Nov 7, 2007 15:38:41 GMT -5
OUCH! Nice one MO!!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by mrky03 on Nov 7, 2007 20:44:03 GMT -5
RAMO training at its best! Good one Mo!
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Post by masterschamp on Nov 8, 2007 10:54:16 GMT -5
Mo....are those static holds on your ab exercises?
Keith
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Post by Intensity on Nov 12, 2007 13:51:30 GMT -5
Thanks again for the encouragements guys! Keith, I sometime use static holds for my abs, but in this case, it was "maximum reps" (which was between 8 and 20) fallowed by a rest of 20 secs! Week of November 5th to November 11th M 410p 340c ------------------- Bis / Tris T 405p 470c ------ 219,0 ------ Legs W 370p 390c T 430p 365c ------------------ Chest / Shoulders / Abs F 335p 510c S 375p 365c -------------------- Back / Traps / forearms S 385p 570c -------------------- Legs / Calves Average 385p 430c Highlights of the week: - Reduced poundage on Sunday's legs day and had one of my best workout ever! Mind-Muscle connection at his best ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) - Felt strong on shoulders day, so I pushed a bit more, but still played safe… it felt good!
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Post by chanman83 on Nov 12, 2007 14:32:09 GMT -5
yeah mo!!! thats some solid #s! looking solid!
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Post by RUBICON19 on Nov 12, 2007 22:32:05 GMT -5
EAT, MO! EAT! ;D
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Post by Intensity on Nov 21, 2007 15:18:12 GMT -5
Thanks Andrew… I eat a lot more… so I feel a lot stronger! Off-season is fun for that reason!
Randy… I'm having my 3rd Turkey Pita right now :-) … Ok, I admit it, it was only 3 HALF Pitas!
Week of November 12th to November 18th
M 355p 400c T 420p 450c -------------------- Chest / Shoulders W 385p 500c ------------------- Bis / Tris / Abs T 375p 275c F 380p 510c -------- 220,0 ---- Legs S 270p 380c S 370p 480c -------------------- Back / Traps
Average 365p 430c
Highlights of the week:
- Reached 220lbs (which is fat enough :-) ) so I'm gonna focus on mainting it during December and start the On-season diet in January
- Compared some last week pics with last year's at the same bodyweight. Legs, Traps and Shoulders are a lot different… I cant wait to begin the On-Season diet!
- Dreamed about bodybuilding contest twice during the week!!! These dreams again... where I'm back stage at the show and just before going on stage, I realize that I forgot to shave my legs! :-)
- Felt strong… and had a great pump this week! Good one!
I'm going to post an update of the diet and training examples...
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Post by mrky03 on Nov 21, 2007 16:02:56 GMT -5
I'll be interested in following your training and seeing you prepare for the upcoming contest season this year!
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Post by Intensity on Nov 26, 2007 15:31:52 GMT -5
I truly appreciate your support Joel!
Last week diet
7h30 Shake / 55p 10c 2 bowls of Cereals + Fat free milk / 10p 100c
10h00 4% fat cheese / 40p 0c 20 Almonds / 10p 10c
12h00 1 1/2 Chicken breasts / 55p 0c 1 cup of brown Rice / 0p 75c
2h00 Protein shake / 50p 10c Fruits / 0p 25c
4h00 2 Turkey sanwiches / 45p 60c No explode / 0p 15c
7h00 (Post workout) Shake / 65p 15c Gatorade / 0p 60c
8h30 Yogourth / 25p 35c
10h00 Bresaola meat / 30p 0c
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Post by mrky03 on Nov 26, 2007 17:42:14 GMT -5
I see you are relying heavily on protein shakes. I've been using more myself, makes it easier to take in the protein you need. What kind of protein powder are you using?
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Post by masterschamp on Nov 27, 2007 8:27:05 GMT -5
Great job, Mo....I always enjoy reading your journal!
Keith
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Post by Intensity on Nov 28, 2007 10:18:03 GMT -5
Joel, I know that some people prefer not to do this, but I personally dont see any problem with having 3 or 4 shakes a day when having 8 or 9 meals total! I'm not a big eater, so it's a lot easier and convenient for me… while being efficient...
When pre-contest, I use the Whey Isolate from BioX: 35g of protein, 0,5g carb and less than 1g of fat (Plus a Aspartam free variety). When off season, I use a regular Whey protein from different companies… I just try to keep the protein/Carbs/fat ratio at something like 25/5/2
Great to see you here Keith!
Last week back workout
Close grip pull down (supination on a Hammer strengt machine) - Warm ups - 2 x 45 + 1 x 15 each side: 13 reps, RP 10 secs, 4 reps - 2 x 45 + 1 x 25 each side: 10 reps, RP 10 secs, 3 reps - 2 x 45 + 1 x 35 each side: 6 reps, RP 10 secs, 2 reps
Large grip T-Bar row (pronation) - Warm ups - 3 x 45 + 1 x 15: 11 reps, RP 10 secs, 4 reps - 3 x 45 + 1 x 25: 9 reps, RP 10 secs, 3 reps - 4 x 45: 6 reps, RP 10 secs, 2 reps
Close Grip Seated row (pronation) - 240: 12 reps - 255: 9 reps - 285: 6 reps / Drop to 225: 5 reps
Dumbels shrugg - 100: Contract 1 1/3, 15 reps - 110: Contract 1 1/3, 13 reps - 120: Contract 1 1/3, 8 reps
Back flies (On reversed pec deck) - 115: 15 reps, RP 10 secs, 5 reps - 130: 12 reps, RP 10 secs, 4 reps - 145: 8 reps, RP 10 secs, 4 reps
Back workout Tempo: 2 positive - 1 max contraction - 2 negative - 1 stretch
Failure: Every set
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Post by mrky03 on Nov 28, 2007 17:53:34 GMT -5
Awesome workout Mo! I'm thinking about incorporating some of your training techniques this year.
I used a lot of protein supplements this year during my contest prep. with good results. It does make it a lot easier to get the required amount of protein.
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Post by RUBICON19 on Nov 28, 2007 22:03:32 GMT -5
Awesome workout Mo! I'm thinking about incorporating some of your training techniques this year. I used a lot of protein supplements this year during my contest prep. with good results. It does make it a lot easier to get the required amount of protein. Joel is going to venture into RAMO land??? Watchoutnow.. I will be incorperating some RAMO back in next week. Cant wait!
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Post by hossjob on Nov 29, 2007 7:28:39 GMT -5
Mo you are right. When you're eating 8-9 times per day, shakes are handy. Especially if you aren't a big eater. Not if you're like me and you ARE a big eater, shakes can be your demize! hahaha, I try only to use them pre and post and even then I'd rather use whole food post workout....
Convenience is sometimes KEY though!
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Post by Tim Wescott on Nov 29, 2007 16:57:24 GMT -5
Nice training as usual Mo!! Gotta` get my diet back on track....................haven`t really cleaned it up since the NABBA Nats but I did start doing cardio. LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Stay hungry!
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Post by Intensity on Dec 3, 2007 11:26:50 GMT -5
Joel, Randy, Kyle, Tim, THANKS!
Week of November 19th to November 25th
M 385p 425c ------------------ Chest / Shoulders / Abs T 365p 460c -------------------- Bis / Tris / forearms W 370p 510c T 425p 385c -------- 221,0 ---- Legs / calves F 340p 240c S 320p 415c -------------------- Chest / Shoulders / Abs S 315p 400c (Back is going to be done Monday)
Average 360p 405c
Highlights of the week:
- Did less training volume (number of sets) but concentrated on using heavier weights.
- Did not train with my partner this week (He needed a break from training). Although I very like to train with him, it changed the momentum for a week and I did not hate that.
- Another week then… ON SEASON!
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Post by Lux on Dec 3, 2007 13:15:36 GMT -5
Mo, its only December! Thought you was going to start the ON SEASON in January?? ;D Its good to see that all is going well, and a bigger badder Mo for the next contests ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) I'm shocked at all the avvys i see when people post! Damn theres some serious physiques on WOTW now! Think i'll stay covered up for a few years ;D
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