My New Hit Program for MuscleMania Canada 2003

[MohawkMuscle]

I am getting some sound advice from Markus Reinhardt in regards to dieting and training. I am finally making the attempt to compete after 6 years of wanting to. The contest will be in my home town next year and they have all opens. I will give it my go.
Im testing out the diet now to bring myself under 10% fat. I was 236 at 14% fat.
Now I am down to 230lbs a little leaner...maybe 10lbs to go...

MUSCLE/EXERCISES:

DAY1/CHEST-SHOULDERS-TRICEPS *Chest still sore with tendon tear*

Machine fly = on a seated machine press
Cybex press = Cybex seated press machine
Cable cross = Cable crossovers usually performed standing

Slr = Side lateral raises on a Cybex lateral machine seated (best isolation!)
Rlr = Rear lateral machine, performed on a pec deck seated reverse

Lying Ext = Lying on a flat bench
Tricep pd = Tricep pushdowns standing for maximum isolation

---------------------------------

DAY2/QUADS/HAMSTRINGS/CALFES

Calf raises seated = usually performed seated to train the soleus muscle
Calf raises st. = performed standing to increase overall calf size (gastrocnemius)

Leg curls seat. = seated curls to work the leg bicep, maximum isolation.

Leg Extension = To isolate the quads and to pre-exhaust them
Legpress = Performed on a seated horizontal legpress that enables you to go all
the way without being "buried" by the weight after reaching failure.
Hack Squat = Machine needed cause legs will be fried!!

----------------------------------

DAY2/BACK/BICEPS/and maybe ABS if I feel like it -grin

D-lift = Deadlift, the exercise the seperates boys from Men - do it, and you will be large! (EOW)
One arm row = rows for the Back thickness performed on the Nautilus machine.
Pullover = the only real isolation exercise to get the V-shape you want. Better then Pulldowns.
Shrugs on mach. = I use a shrugmachine Golds has. you might use a barbell in front of
you as well (watch your nuts!)

Bicep curl mach. = The seated curl machine, similar to Scott curls but better since the
machine provides a far superior resistance curve to stimulate the biceps even harder.
*Optional*Con.curl = to get that final cramp

----------------------------------

ABS = if you do decide to do Abdominals, give this program a try:

Ex1 = hanging leg raises 1 set to failure (if you can do more then 15, add weight)

Ex2 = move right into a set of Crunches with a plate behind your neck to failure.

Ex3 = finish off with Sit-ups on a incline chair until you loose you last protein
shake over the Gym Floor (please, do not take it literal -g)

Perform the 3 exercises with as little rest in between as possible. Add weights
as soon as you can do more then 15 reps per exercise/set.

 

[guldukat]

Same deal here. I can finish a workout in the time
I see some jackasses spend on a single exercise.
The fact that they're still using 140 lbs. on a jerky,
half-rep pulldown should tell them something <shrugs>.
Oh well.

I would suggest that you consider altering your split
to something like this:

1--Chest/back
2--Legs, emphasis quads
3--Delts/arms
4--Legs, emphasis hamstrings and calves

You might have to drop the deadlift from the chest/back
workout altogether, but you might find that doing a
hard leg workout, even with pre-exhaustion type
sets, will leave your hips and hammies a bit tender
to open a back workout with a day or two later.

Otherwise, you could keep things pretty much the way
they are exercise-wise. The only additions or minor
changes I might make would be:

1--When you're feeling up to it again,
include dips in your chest workout. I don't know what
Reinhardt recommends, but his former mentor, Mentzer,
was on to something when he recommended dips as
*the* premiere pec movement. Dips are terribly underrated...
and the fact is you don't see most people do them for
the same reason most don't even attempt chins: they're
too fat, weak, or both. They hit the triceps hard also,
but if you think about it they're really close to the ideal
pressing movement for pecs: you're bringing your arms
down and somewhat across your body, you're getting
a killer range of motion and horrendous stretch (which,
IMO, coupled with lots of weight = potentially wild growth),
and you'll be able to work up to using tons of weight in
no time.

Couple dips with incline press and one of your fly moves
and you'll be all set. But as is, your selections look good
to me, esp. under the circumstances.

2--Do your pullovers fairly early on in your workout, regardless
of the split you decide on. Art Jones called them the upper body squat. I think the dip is better, but not for the lats. Another underrated exercise.

3--Try supersets for arms too. Though I just finished crashing on
the nimrods at my gym for doing half-reps, you cannot find
a better way to blow your biceps up than to do
curls, then run to a pulldown machine and pull the
weight to the top of your head. You can keep the lats
pretty much out of the movement this way. Don't stretch
out completely at the top, and focus on pulling with your
hands.

Likewise, do triceps extensions of whatever type, then
do dips or close-grip bench presses. Done all in the
same workout, you could expect a good 3/4" pump
just training to failure on each exercise. Go much beyond
that and you will truly hate me Your skin will be so
tight on your arms that you'll swear you've ripped
something.

4--I'd probably include a little more lat work. A row,
some kind of pulldown or chin, and the pullover would
suffice. I know Mentzer was a big fan of curl-grip pulldowns.
I think they're fine, just as long as you don't force yourself
into using an unnaturally narrow grip. Yep, narrow grip.
A very wide grip is usually where people go wrong, but
lots of the super high-intensity types go to the other
extreme...don't on pulldowns. Too close a grip will make
it little different than the biceps superset described above.

5--Careful with those hack squats. I almost blew my
back out on one of those bastards.

That's enough for starters, I think...I'm being VERY picky;
as you've listed it, your routine looks good to me.

 

[MohawkMuscle]

thanks...

I think I may be able to do dips!!! Just not presses..

The 4 day split looks good also...

I just liked the m-w-f scheme...

 

[MohawkMuscle]

training going good.. Getting stronger. I dod chang emy program a bit by adding some sets and exercises... still on a 3 day plan.. no cardio just lowering food intake...

 

[Xiodus]

Any cycles Mohawk?

 

[Citruscide]

Musclemania is supposed to be a Natural show... i doubt there will be any cycles involved...

Although, I'll say that over 80% of the competitors at the Musclemania at Redondo Beach this past weekend were on gear... and heavy at that.

C-ditty

 

[MohawkMuscle]

I increased my sets from 1 to 2-3 all out and I overtrained myself in one week! I felt sick, was tired, muscles ached and were sore... Last workout was friday and I feel I still need to recuperate!

I guess less is best for me!

Im down to 11.7 % fat from 14% in the last 15 days.

 

[Xiodus]

When do you do cardio?

 

[Xiodus]

Oh ya mohawk, what you be normally doing for chest in this routine? because tear?

 

[MohawkMuscle]

Cardio?? I dont beleive in it... Maybe if it was like tae bo or something fun. But sitting on a bike for 30-60 min? NAh not for me. I just eat less...

I had a tendon tear or overstrectch. Its still tender. I just do Incline smith presses and machine flies. ( no superset) I use light weights and focus on form. I may try other movements that may be less painfull.
My pec tendon at the armpit ties in with my bicep as opposed to the delt. Its hard to explain...
Its been like 4-5 months

 

[MohawkMuscle]

Cycles??

well this years MM winner lost to a urine test so he is out... Im sure all competitors use fast acting gear that will be out of your system with a few days, and GH...

Me... Ive used in the past... yes.. Will I be clean come contest time? Yes. And thats all that really matters right??

 

[MohawkMuscle]

TRying a new training protocol for jan/2003 Higher volume. More sets and reps.

I did a higher volume training today and my delts and tris are killing.

Clean and Press 5 X 12,10, 8, 6, 4
DB press 3 x 10-8-6
incline side raise 2 X 10
static lat raise 2 X 10
(12 sets)
tricep pushdowns 2 X 10
seated ex. 2 X 10
BB kick back 2 X 10
(6 sets)
My delts and tris were trembling after that! Feels great!

Tomorow is back and biceps..

Here is my new split...

Monday
delts/tris

Tuesday
back/bis

Thursday
chest/abs/calf

Friday
Legs

 

[theoak01]

Where is the show this year bro?

maybe we can get a bunch of elite canadians together and go out to cheer ya on,then off for a few beers afterwards

 

[MohawkMuscle]

May 2 - 3 Musclemania Canada
Toronto, Ontario

 

[theoak01]

Ill do my best to be there

is there a expo that weekend?

 

[MohawkMuscle]

not sure..

Todays higher volume training for back went great!

Bent row 5 x 12-10-8-6-4
DB rows 3 X 10-8-6
Curl grip pulldowsn 3 X 10-8-6

Incline curls 3 X 10
Drag Curls 3 X 10

Im gonna be sore tomorow!!! I think I could of did more sets for back... I felt like just doing 10 sets of rows! They felt great!

 

[MohawkMuscle]

updated training routine. Beenon it for 2 weeks... I like it right..

Workout 1
upper body#1

workout 2
lower body

workout 3
Upperbody #2

I take 1-2 days off in between workouts so I train 2-3 days per week. My muscles seem to be filling out nicely and people keep saying Im getting bigger. One lady at work said I looked like a beast!! lol.. maybe she justs wants to get laid... Could also be my new tan! Been hittingthe salon heavy..

Here is my workout

UPPER
Military press 3 X 10-8-6
superset
incline 1 arm side raise 1 X 5-7
1 arm db press 1 x 5-7

DB upright rows 2 X 8-10

Bent over Tbar rows (wide) 3 X 10-8-6
superset
Close grip T-bar 1 X 5-7
Bent over Tbar rows (wide) 1 X 5-7

Bent over lat raise 2 X 8-10
Seated Machine Shrugs 2 X 8-10

Drag Curls 2 X 8-10
superset
Incline curls 1 X 5-7
drag curls 1 X 5-7

concentration curls 2 X8-10

Lying ext 2 X 8-10
superset
Seated ext 1 X 5-7
Lying ext 1 X 5-7

BB kick backs 2 X 8-10
l
eg raise 2 x 8-10
superset
reverse crunches 1 X 8-10
leg raise 1 X -8-10


Lower
Front Hack Squats 3 X 10-8-6
superset
sissy squats 1 X 5-7
leg press 1 x 5-7
l
eg extension 2 X 8-10

Parrillo dead lifts 2 X 6-8
lying leg curls 2 X 8-10

superset
leg press calf raise 1-2 X 12-18
Standing calfraise 1-2 X 8-10

Upper #2

Military press 3 X 10-8-6
superset
incline 1 arm side raise 1 X 5-7
1 arm db press 1 x 5-7

DB upright rows 2 X 8-10

front pulldowns 3 X 10-8-6
superset
Stiff arm pulldown 1 X 5-7
front pulldowns 1 X 5-7

Reverse grip BB rows 2 X 8-10

Seated chest press 3 X 10
superset
machine flies 1 X 5-7
Chest press 1 X 5-7

Incline Hammer curls 3 X 8-10
Seated calf raise 4 X 12-18
romain chair sit up 2 X 8-10

superset
crunches 1 X 8-10
romain chair sit up

It seems long but it only takes about 45min... its all low sets...

 

[madhops22]

Mohawk...

Where in Toronto do you train?
I'm in Toronto too...workout at the central YMCA.

Holla back

Madhops

 

[MohawkMuscle]

who said toronto dude?

Im in MOntreal