My New Hit Program for MuscleMania Canada 2003

[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