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Post by RUBICON19 on Mar 6, 2008 14:08:14 GMT -5
Randy I've seen your crazy back so I sure know that you dont need to rent mine! Chris, I didnt see yours, but the way you train and diet, you'll have your own very soon I'm sure! James, is your son already a bodybuilding fan? How old is he? With a back like that it would be safe to jump out of a plane and try to land yourself without a parachute!
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Post by Intensity on Mar 6, 2008 14:08:43 GMT -5
I feel low carbs today :-( but I'm sure that as usual, I'm going to feel good again when I hit the gym later tonight!
Last week arms workout:
Tris over head dumbell extentions - Warm up sets - 80lbs, 14 reps, rest-pause 10 secs, 4 reps - 90lbs, 11 reps, rest-pause 10 secs, 3 reps - 100lbs, 8 reps, rest-pause 10 secs, 3 reps - 110lbs, 6 reps, rest-pause 10 secs, 2 reps / Drop to 80lbs for 4 secs negative, 4 reps - 80lbs for 1 1/3 reps, 7 reps
Tris press down - Warm up sets - 110bs, 12 reps, rest-pause 10 secs, 3 reps, rest-pause 10 secs, 2 reps - 120lbs, 9 reps, rest-pause 10 secs, 3 reps, rest-pause 10 secs, 2 reps - 140lbs, 4 reps, rest-pause 10 secs, 1 rep / Drop to 90lbs for 5 reps
Tris dumbells lying extentions - Warm up sets - 30lbs, 13 reps - 40lbs, 10 reps
Bis dumbells curls - Warm up sets - 70lbs, 10 reps, rest-pause 10 secs, 3 reps, rest-pause 10 secs, 2 reps - 80 lbs, 6 reps, rest-pause 10 secs, 2 reps, rest-pause 10 secs, 2 reps
Bis Lying low cable curls - Warm up sets - 150lbs + 25lbs, 13 reps, rest-pause 10 secs, 4 reps - 150 lbs + 25lbs, 11 reps, rest-pause 10 secs, 3 reps
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Post by RUBICON19 on Mar 6, 2008 14:08:50 GMT -5
Last week Diet: -------7h30 3/4 cup Oatmeal 0p 45c Protein Isolate shake 60p 0c ------ 9h30 Almonds 10p 10c 4% fat cheese 30p 0c ------- 12h00 8 oz Bison 50p 0c Vegetables 0p 0c 1/4 cup Brown rice 0p 20c ------- 2h00 pm Protein shake 40p 0c -------- 4h30 pm 7 oz chicken breast 50p 0c Fiber one cereals 0p 15c No Explode 0p 15c ------ 7h00 pm Protein shake 60p 0c Gatorade powder 0p 50c ------ 8h00 pm Bressaola meat 35p 0c Fiber one cereals 0p 10c ----- 10h00 pm 4% fat cheese 30p 0c TIGHT!!!! Its ON!
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Post by Intensity on Mar 6, 2008 14:10:32 GMT -5
Randy I've seen your crazy back so I sure know that you dont need to rent mine! Chris, I didnt see yours, but the way you train and diet, you'll have your own very soon I'm sure! James, is your son already a bodybuilding fan? How old is he? With a back like that it would be safe to jump out of a plane and try to land yourself without a parachute! Hehe :-) remind me not to go with you for a parachute jump Randy...
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Post by RUBICON19 on Mar 6, 2008 15:10:52 GMT -5
I feel low carbs today :-( but I'm sure that as usual, I'm going to feel good again when I hit the gym later tonight! Last week arms workout: Tris over head dumbell extentions - Warm up sets - 80lbs, 14 reps, rest-pause 10 secs, 4 reps - 90lbs, 11 reps, rest-pause 10 secs, 3 reps - 100lbs, 8 reps, rest-pause 10 secs, 3 reps - 110lbs, 6 reps, rest-pause 10 secs, 2 reps / Drop to 80lbs for 4 secs negative, 4 reps - 80lbs for 1 1/3 reps, 7 reps Tris press down - Warm up sets - 110bs, 12 reps, rest-pause 10 secs, 3 reps, rest-pause 10 secs, 2 reps - 120lbs, 9 reps, rest-pause 10 secs, 3 reps, rest-pause 10 secs, 2 reps - 140lbs, 4 reps, rest-pause 10 secs, 1 rep / Drop to 90lbs for 5 reps Tris dumbells lying extentions - Warm up sets - 30lbs, 13 reps - 40lbs, 10 reps Bis dumbells curls - Warm up sets - 70lbs, 10 reps, rest-pause 10 secs, 3 reps, rest-pause 10 secs, 2 reps - 80 lbs, 6 reps, rest-pause 10 secs, 2 reps, rest-pause 10 secs, 2 reps Bis Lying low cable curls - Warm up sets - 150lbs + 25lbs, 13 reps, rest-pause 10 secs, 4 reps - 150 lbs + 25lbs, 11 reps, rest-pause 10 secs, 3 reps WHAT? NO 130's? ?
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Post by RUBICON19 on Mar 6, 2008 15:11:22 GMT -5
With a back like that it would be safe to jump out of a plane and try to land yourself without a parachute! Hehe :-) remind me not to go with you for a parachute jump Randy... Already tried to get you to go
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Post by mrky03 on Mar 6, 2008 20:21:38 GMT -5
Looking great Mo! Looks like you've put on some quality muscle in the off season! Your back and chest are fantasic! Abs are showing good too!
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Post by Sareen on Mar 10, 2008 23:55:03 GMT -5
At 206lbs (Objective around 195lbs), Feb 25th Next time (couple of days), I'll take pictures at home, so the lighting is going to be better and I'll also have some legs shots Now that's what I am talking about Mo! Looking fab bro. Thanx for the motivation & keep up the good work.
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Post by Intensity on Mar 11, 2008 9:13:02 GMT -5
Joel, Sareen, thanks for the positive comments guys!!! I truly appreciate it and I cant wait to share with you the progress I've made since those shots!
Week of March 3rd to March 9th
M 375p 180c ------ 204 -------- Back / Traps/ Abs T 320p 135c ------ 205 -------- Cardio 25 mins HIIT W 375p 155c ------ 205 -------- Legs T 330p 140c ------ 204 -------- Tris / Bis / Calves F 325p 155c ------ 204 -------- Chest/ Shoulders/ Forearms S 275p 140c S 350p 185c ----- 203 --------- Back / Traps / abs / Should I say shoveling?
Average 340p 155c
Highlights of the weeks:
- Diet has reached another level this week, and I must say that it's starting to be tough mentally
- That week, I've seen the biggest improvements on my body so far this season, which is encouraging
- Water is up to 3 liters a day, fish oil supp to 5, multi-vit to 1 and fiber supp to 8
- Still had some great workouts!
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Post by RUBICON19 on Mar 11, 2008 11:31:30 GMT -5
Nice work Mo.... Glad you are right on track!
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Post by intenceman on Mar 12, 2008 1:56:38 GMT -5
Randy I've seen your crazy back so I sure know that you dont need to rent mine! Chris, I didnt see yours, but the way you train and diet, you'll have your own very soon I'm sure! James, is your son already a bodybuilding fan? How old is he? Hes not really a fan per se, but he's been to most my competitions, the finals, at least. He's helped me by taking progress pics, and of course, is my toughest critic- he's 16, lol.
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Post by Intensity on Mar 17, 2008 9:01:09 GMT -5
Week of March 10th to March 16th
- 6 weeks out from the Musclemania Show (April 19th) - 12 weeks out from the WNSO pro show (June 14th)
M 395p 145c ------ 203 -------- Legs T 355p 150c ------ 202 -------- Cardio 18 mins HIIT W 350p 175c ------ 202 -------- Chest / Shoulders T 350p 115c ------ 202 -------- Tris / Bis F 360p 120c ------ 202 -------- Back / Traps / Abs S 310p 100c ------ 201 S 325p 150c ----- 201 --------- Legs / Calves
Average 350p 135c
Highlights of the weeks:
- Diet has started to affect my mood, I've been grumpy all week! Good thing is that the body has also been affected by the diet, but positively.
- For the first time this year… if not the first time in my life... I'm really hungry! Which wasnt the case the previous years… strange!
- Often felt weak during the week… but only outside the gym, which is not so bad considering I'm 6 weeks out!
- To boost my metabolism a bit, I'm gonna up my carbs intake for a day or two, but will do split trainings on these days.
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Post by fit on Mar 17, 2008 9:22:45 GMT -5
Seems everybody is crabby- lot's of "final throes" of dieting going on... a long cold winter everywhere... let's all move to Aruba!
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Post by Intensity on Mar 21, 2008 15:51:50 GMT -5
Seems everybody is crabby- lot's of "final throes" of dieting going on... a long cold winter everywhere... let's all move to Aruba! Aruba? :-) Why not, I just need to tell my boss that I wont be back here for a while! This week, I decided to break the training routine by not doing any Intensification technics. So I ONLY trained to positive failure and try to do some personnal best, which I succeed on some exercises in spite of the diet! Numbers and weight are far from being a priority to me, but it's been fun doing it for a week! So I'm pretty satisfied with this week workouts! Deadlifts 4 x 45lbs + 1 x 25lbs each side: 4 reps Hack Squats 9 x 45lbs a side (max space) + 2 x 45lbs on top of the machine: 8 reps Legs extentions 300lbs (Stack) + 25lbs + 10lbs: 8 reps Calves (standing machine) 300lbs (Stack) + 45lbs + 25lbs: 7 reps Triceps dumbel overhead 130 lbs: 4 reps Bis Alternate dumbels curls 85lbs: 3 reps Bis rope curls (lying on the floor, low pulley) 150lbs (stack) + 25lbs + 10lbs: 9 reps Chest pec dec 300lbs (Stack) + 45lbs: 6 reps Shoulders smith presses 2 x 45lbs + 25lbs each side: 3 reps Back T-Bar rows 5x 45lbs: 3 reps (Cheated)
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Post by Tim Wescott on Mar 21, 2008 15:56:53 GMT -5
[/quote] Deadlifts 4 x 45lbs + 1 x 25lbs each side: 4 reps Hack Squats 9 x 45lbs a side (max space) + 2 x 45lbs on top of the machine: 8 reps Legs extentions 300lbs (Stack) + 25lbs + 10lbs: 8 reps Calves (standing machine) 300lbs (Stack) + 45lbs + 25lbs: 7 reps Triceps dumbel overhead 130 lbs: 4 reps Bis Alternate dumbels curls 85lbs: 3 reps Bis rope curls (lying on the floor, low pulley) 150lbs (stack) + 25lbs + 10lbs: 9 reps Chest pec dec 300lbs (Stack) + 45lbs: 6 reps Shoulders smith presses 2 x 45lbs + 25lbs each side: 3 reps Back T-Bar rows 5x 45lbs: 3 reps (Cheated)[/quote] GEEZUS Mo,you`re a freak!!!!!!! Nice lifting buddy! #arockon6ha#
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Post by RUBICON19 on Mar 21, 2008 20:38:14 GMT -5
Did someone say ARUBA? ;D
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Post by Roger on Mar 22, 2008 6:51:45 GMT -5
Deads & Hacks #arockon6ha#
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Post by Intensity on Mar 26, 2008 19:50:31 GMT -5
Thanks everyone!
Week of March 17th to March 23rd
- 5 weeks out from the Musclemania Connecticut Show (April 19th) - 11 weeks out from the WNSO Toronto pro show (June 14th)
M 405p 170c ------ 201 -------- Shoulders (AM) / Chest (PM) T 345p 145c ------ 201 -------- Tris / Bis W 355p 130c ------ 200 T 325p 155c ------ 201 -------- Back / Forearms / Abs F 370p 110c ------ 200 -------- Legs S 265p 235c ------ 200 --------- Chest / Shoulders / 20 mins cardio S 325p 080c ------ 200
Average 340p 145c
Highlights of the week:
- Approx 5 lbs to go and I'm ready! I'll post some more pics soon! - Water is up to 4 liters a day - Went to a bodybuilding show on Saturday! What a great way to start the season! - Bodybuilding routine is all set! - LET'S GET IT ON :-) Or almost!
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Post by Roger on Mar 27, 2008 19:51:28 GMT -5
Kick Butt MO, You will be awesome
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Post by fit on Mar 27, 2008 19:57:42 GMT -5
Go go go coach!!!!!
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