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Lando33's Hunger For More Log |
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| Posted by: Robert Moran Jul 10 2007, 10:18 AM |
| From here on, this will be the place I am going to Log my progress from this point forward. I will be making frequent updates and keeping this thing going as often as I can. This Log will include: - Updated Progress Pics - Daily Workouts with sets, reps, and weights - Daily Food Log - Suppliment Intake Info - Any other misc. info, related or unrelated to anything I would like to thank Scivation, it's affiliates and especially all of our Team members. It's great to be surrounded by people who's fire burns for this sport as much as mine does. It's also great to be affiliated with a company who's ideas are so closely in line with mine. The Cut Diet guided my way to the stage and ultimately a WNBF Pro Card win. I would also like to shout out Craig Yarnell (Cytrainer913). I have refered to him as my bodybuilding angel. The type that gives selflessly and only has your best interests in mind. Craig helped and guided me through my final weeks of prep on the road to my Pro Card win. Leading up to the contest, Craig and I traded e-mails and IMs and ultimately met in person on the day of the contest. He also gave me some last minute tips on everything from tanning color, to posing, to meal timing on the day of the show. He was there on the side of the stage when I walked out to perform on individual routine and he was there when I came backstage at the end of the night, trophy in hand. He is the type of guru that anyone in this sport should consider themselves lucky to have come in contact with. Last Night's Training: Quads, Hams & Calves: Set# Lbs x Reps Barbell Squats: Warm-up 0 135x20 1 225x15 2 315x10 3 315x8 Barbell Front Squats: 1 135x15 2 135x12 3 155x8 Hack Squats - Wide Stance: 1 2 plates per sidex15 2 3 plates per sidex12 3 4 plates per sidex8 4 drop set to 2 plates per side Leg Extensions: 1 90x15 2 110x12 3 130x8 Lying Leg Curls: 1 90x15 2 110x12 3 130x10 Stiff Legged Deadlifts: 1 145x15 2 155x12 3 165x8 Supersetted with Standing Calf Raises on Smith Machine: 1 225x20 2 315x15 3 315x12 Seated Calf Raises w/static hold on top: 1 160x20 2 205x15 3 250x12 Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: This workout was fantastic. The fact that it was 1000 degrees in the gym really didn't make a bit of difference. It was an all out war on my legs yesterday. It was the type of leg workout that leaves you walking with a deliberate slow waddle around the gym floor. I was so hungry to get back into the gym yesterday after taking a week off. It was good to get back and it felt great to slip right back into my normal daily routine of going through a day of work and then heading right off to hit the gym. __________________ |
| Posted by: rich_55 Jul 10 2007, 12:46 PM |
| I will say it again man, CONGRATS!! You faced some stiff competition and brought an excellent package certainly deserving of the win. |
| Posted by: Jason2459 Jul 10 2007, 09:52 PM |
| Looks like this is going to be a great log. Nice workout, lots a volume and way to push through it! |
| Posted by: Robert Moran Jul 11 2007, 10:55 AM |
| Last Night's Training: Chest, Triceps & Abs: Set# Lbs x Reps Chest: Incline Barbell Bench Press: Warm-up set 135x15 1 225x12 2 245x10 3 255x8 Barbell Flat Bench: 1 225x12 2 245x10 3 255x6 4 135x12 (rest-pause set) Cable Cross-overs: 1 50lbs per sidex15 2 60lbs per sidex12 3 70lbs per sidex10 Incline Dumbell Flye: 1 45x15 2 45x12 3 50x10 Weighted Dips: 1 45lbsx15 2 70lbsx12 3 90lbsx10 Triceps: EZ-Bar Cable Pressdowns: 1 70x15 2 80x12 3 90x8 EZ-Bar Skull Crushers: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 V-Bar Cable Pressdowns: 1 70x12 2 80x10 3 90x8 4 Drop set to 50x15 Abs - Hanging Leg Rasies and Decline Bench Crunches Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Had a very clean eating day yesterday. The workout felt fantastic. By the time I got to my triceps, I had an amazing pump. This was probably due to the fact I really hadn't hit my chest hard in a couple of weeks now. I am going to have to try to combine some bodyparts here and try to hit everything once by Thursday because I am headed to Stowe, VT for a Tennis Tournament. The Fed Cup has matches scheduled there and I am getting the VIP treatment, can't pass that one up! My fiancee and I are headed up Friday morning and we are making a stop at the Ben & Jerry's factory for a tour! So my training on Friday through Sunday will be a bit limited but I'll make do. __________________ |
| Posted by: Robert Moran Jul 12 2007, 11:38 AM |
| Last Night's Training: Back, Biceps & Forearms: Set# Lbs x Reps Back: Wide-Grip Weighted Pull-ups: Warm-up set BWx15 1 BW+25lbsx12 2 BW+35lbsx10 3 BW+45lbsx9 Barbell Deadlifts (from the floor): 1 135x15 2 225x10 3 315x10 4 365x4 (hadn't touched weight like this in weeks - felt amazing!!!) Barbell Rows: 1 135x15 2 145x12 3 185x8 Dumbell Rows (on flat bench): 1 80x15 2 90x12 3 100x8 Seated Rows (Wide-Grip Bar): 1 130lbsx12 (slow reps with 2 second hold) 2 140lbsx10 (slow reps with 2 second hold) 3 150lbsx8 (slow reps with 2 second hold) Biceps: Barbell Curls: 1 95x12 2 105x10 3 110x8 Standing Preacher Curls w/EZ Bar: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 4 drop to 20lbs Dumbell and rep-out Standing One-Arm Dumbell Curls: 1 30x12 2 35x10 3 35x8 Supersetted with Seated Reverse Preacher Curls 1 10lbs per sidex15 2 10lbs per sidex12 3 10lbs per sidex8 Standing Behind the Back Barbell Curls Supersetted with Standing Barbell Reverse Wrist Curls - 3 sets Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Had another great workout. Feeling incredibly sore this week, totally due to a combo week off last week and not going as heavy during the week before the show. I am going to hang with this traditional bodybuilding split for another week and then I am going to change things up a bit. I will talk to Derek and the guys and see what they suggest as far as my training goes but I am really intrigued by some of the current splits that they guys are working with right now. Weekend weather looked a whole lot better earlier in the week. The tennis event I am attending will be outdoors so it looks like the weather will put it in Jeopardy. I will look into a couple of local gyms in Vermont to see if we can check them out if we have some downtime. If I don't get a chance to update the log for a few days, I hope everyone has a kick ass weekend. Lift Hard! __________________ |
| Posted by: Robert Moran Jul 17 2007, 03:39 PM |
| Had a great weekend but now it's back to business. Current Suppliments: Substance WPI Xtend Multi-vitamin Sesamin Fenotest Anagen Primal NO2 Cissus I am ready to get back to things after a bit of a slower week last week. Tonight I am hitting Shoulders, Traps and Hams. It should be a pretty sick workout. |
| Posted by: Robert Moran Jul 18 2007, 08:41 AM |
| Last Night's Training: Shoulders, Traps & Abs: Set# Lbs x Reps Shoulders: Standing Barbell Clean & Press: Warm-up set Barx15 1 95x12 2 105x10 3 125x6 Seated Dumbell Press 1 70x12 2 80x10 3 90x8 Standing Dumbell Lateral Raises: 1 30x15 2 35x12 3 40x8 4 40x6 Prone Incline Dumbell Raises: 1 30x15 2 35x12 3 40x8 Shrugs - Standing Dumbell Shrugs: 1 110x20 2 120x15 3 130x15 4 140x12 Hammer Strength Machine Shrugs: 1 3 plates per sidex20 2 4 plates per sidex15 3 4.5 plates per sidex12 Abs - Hanging Leg Raises Swiss Ball Crunches Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: This was my official first workout taking Primal NO2. I followed the directions and took two scoops about 45 minutes before hitting the gym floor. I starting feeling an increase in blood flow as soon as I started to warm up. By the end of my first warm up set, I could really feel the product kickin in. I have always responded pretty well to NO2 products in the past but I really liked this one and my pump lasted all through and even a little after I finished my workout. Really good stuff! On tap for 2nite: Quads, Hams & Calves - Bring it baby! |
| Posted by: rich_55 Jul 18 2007, 10:47 AM |
| Hey Rob, quick question for you. Do you know anybody in NYC that does competition tanning? I really prefer to get my color professionally done. Train hard and eat to grow! |
| Posted by: Robert Moran Jul 19 2007, 11:08 AM |
| Last Night's Training: Quads, Hams & Calves: Set# Lbs x Reps Quads: Barbell Squats: Warm-up set Barx15 1 225x15 2 275x12 3 315x9 Leg Press 1 6 plates per sidex20 2 8 plates per sidex15 3 10 plates per sidex12 Hack Squat: 1 3 plates per sidex20 2 4 plates per sidex15 3 5 plates per sidex8 Seated Leg Extensions: 1 130x15 2 140x12 3 150x8 Hams - Lying Leg Curls (legs close together): 1 90x20 2 110x15 3 120x12 Standing Leg Curls: 1 50x18 2 60x15 3 70x6 Calves: Toes Raises on Leg Press supersetted with Standing Calf Raises (bodyweight) Seated Calf Rasies Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: A pretty decent workout overall. Was able to get a spot from a friend of mine on those squats, so I really tested out my right knee which has been giving me tendonitis pain for the last couple of days. I think I will stay away from the Hack Squats for a little while. That machine tends to be a little rough on my knees. On tap for 2nite: Back and Biceps |
| Posted by: Robert Moran Jul 19 2007, 11:24 AM |
| Posing Routine -------------------------------------------------------------------------------- A good friend of mine gave me a copy of my Individual Routine from my show on June 30th. The camera work is a little shakey but it's really good to get a chance to see it. Check it out: http://media.putfile.com/Robs-Posing-Routine---INBF-Hercules-Pro-Card-Win---June-30-2007 Music from posing routine This is the music I used for my routine. I put it together after watching the movie "The Natural" a couple of times and really getting inspired. I also liked the little play on words there also. I think it ended up comming together well in the end. http://media.putfile.com/Robs-Music-from-INBF-Hercules-show-on-63007 Men's Open Overall Posedown http://www.youtube.com/watch?v=6oCkQjU_244 |
| Posted by: Robert Moran Jul 19 2007, 11:26 AM | ||
Rich, I don't actually know of anyone. I know that sometimes when an NPC show or an IFBB show is in town, there are pro colorists that set up a temperay shop to do some work but I am not sure of rates or how to reach them. I can ask around for you. I'll let you know what I find. Rob |
| Posted by: Robert Moran Jul 21 2007, 08:33 AM |
| Last Night's Training: Chest, Biceps & Abs: Set# Lbs x Reps Chest: Incline Barbell Bench Press: Warm-up set 135x15 1 225x12 2 245x10 3 255x8 Barbell Flat Bench: 1 230x12 2 245x10 3 265x6 4 135x12 (rest-pause set) Cable Cross-overs: 1 50lbs per sidex15 2 60lbs per sidex12 3 70lbs per sidex10 Incline Dumbell Flye: 1 45x15 2 45x12 3 50x10 Weighted Dips: 1 45lbsx15 2 70lbsx12 3 90lbsx10 Biceps: Barbell Curls: 1 95x12 2 105x10 3 110x8 Standing Preacher Curls w/EZ Bar: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 4 drop to 20lbs Dumbell and rep-out Standing One-Arm Dumbell Curls: 1 30x12 2 35x10 3 35x8 Abs - Hanging Leg Rasies and Decline Bench Crunches Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Had a great workout and really pushed myself today. |
| Posted by: Robert Moran Jul 23 2007, 08:40 AM |
| Last Night's Training: Back & Triceps: Set# Lbs x Reps Back: Wide-Grip Pulldowns: Warm-up set 80x15 1 150x12 2 170x10 3 190x8 Barbell Deadlifts: 1 225x12 2 275x10 3 315x6 4 365x4 Seated Cable Rows: 1 130x12 2 150x10 3 160x8 T-Bar Rows (Machine): 1 2 platesx15 2 3 platesx12 3 3.5 platesx10 Close Grip Pulldowns: 1 120x15 supersetted with Close Grip Pull-ups 2 130x12 supersetted with Close Grip Pull-ups 3 140x10 supersetted with Close Grip Pull-ups Triceps: EZ-Bar Cable Pressdowns: 1 70x15 2 80x12 3 90x8 EZ-Bar Skull Crushers: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 V-Bar Cable Pressdowns: 1 70x12 2 80x10 3 90x8 4 Drop set to 50x15 Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: On tap for tonight: Quads, Hams & Calves....it's go time baby! |
| Posted by: Robert Moran Jul 24 2007, 05:30 PM |
| Last Night's Training: Quads & Hams: Set# Lbs x Reps Quads: Leg Extensions to warm-up: Warm-up sets 50x20 60x15 70x12 Barbell Squats: 1 225x15 2 265x12 3 315x10 4 335x8 Leg Press: 1 6 plates per sidex20 2 8 plates per sidex15 super setted with Squat Machine 2 plates x15 3 9 plates per sidex12 super setted with Squat Machine 2 plates x15 4 Squat Machine 2 plates x15 Hams: Seated Leg Curl 1 80x15 2 100x15 3 120x12 Stiff Legged Deadlifts: 1 135x15 2 145x12 3 195x10 Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Had a pretty good leg workout. I was able to move at a pretty brisk pace. I am making good progress on the weights and had really good energy today in the gym. On tap for tonight: Chest and Biceps |
| Posted by: Robert Moran Jul 25 2007, 03:26 PM |
| Last Night's Training: Chest, Biceps & Abs: Set# Lbs x Reps Chest: Incline Barbell Bench Press: Warm-up set 135x15 1 225x12 2 245x10 3 255x8 Flat Dumbell Press: 1 100x12 2 115x10 3 125x6 4 100x12 Cable Cross-overs: 1 50lbs per sidex15 2 60lbs per sidex12 3 70lbs per sidex10 4 60lbs per sidex15 Flat Bench Dumbell Flye: 1 40x15 2 45x15 3 45x15 Biceps: Barbell Curls: 1 95x12 2 105x10 3 110x8 Seated on Arm Preach Curls on machine: 1 20x15 2 25sidex12 3 30x8 Seated Incline Dumbell Curls: 1 35x12 2 35x10 3 40x8 Abs - Hanging Leg Rasies and Decline Bench Crunches Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Sick chest workout today. Intensity was really kicked up a noch. I am geting to the gym later and later these days but it hasn't affected my motivation or drive once I do get there. On Tap 2Nite - Back and Triceps |
| Posted by: Vaporize Jul 26 2007, 05:21 AM |
| Hey man great journal, just a got a quick question for ya. How long do your workouts take on average, there are a lot of exercises on there! Good luck, keep training its doing great. |
| Posted by: Robert Moran Jul 27 2007, 01:02 PM |
| Last Night's Training: Back & Abs: Set# Lbs x Reps Back: Wide-Grip Pull-ups: Warm-up set BWx15 1 w/25x15 2 35x15 3 45x8 4 BWx10 Barbell Deadlifts: 1 135x15 2 225x12 3 315x10 4 375x4 !clean reps! Seated Cable Rows (narrow grip-underhanded): 1 130x12 2 150x10 3 160x8 Dumbell Rows: 1 95x12 supersetted w/underhanded barbell rows 95x15 2 95x12 supersetted w/underhanded barbell rows 95x15 3 100x10 supersetted w/underhanded barbell rows 95x15 Abs: Hanging Leg Rasises - 3 sets Weighted Machine Crunches - 3 sets Cardio - None Notes - Sick back workout. Weights felt really good today. __________________ |
| Posted by: Robert Moran Jul 31 2007, 07:58 PM |
| AM Cardio - 30 minutes @ 2 incline on treadmil folloed by some abs PM workout: Chest, Triceps & Abs: Set# Lbs x Reps Chest: Incline Barbell Bench Press: Warm-up set 135x15 1 225x12 2 245x10 3 255x8 Flat Dumbell Press: 1 105x10 2 115x8 3 125x6 Incline Bench Dumbell Flye: 1 35x15 2 35x15 3 35x12 Pec Deck Flye 1 105x15 2 120x10 3 120x10 w/2 second hold @ peak Triceps: V-Bar Cable Pressdowns: 1 70x12 2 80x10 3 90x8 EZ-Bar Skull Crushers on Incline Bench: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 Standing One Arm Behind The head Extentions: 1 30x10 2 35x8 3 35x6 Notes: Back to the grind of the AM cardio. Come to think of it, I really kind of missed it. The morning cardio just flows better with my routine and it doesn't effect my evening weight training in the least bit. I am really liking the Primal NO2 I have been taking pre-workout. The pumps are great, energy is great and the vascularity is really something special. |
| Posted by: Robert Moran Aug 2 2007, 08:49 AM |
| Note: This workout was done in first thing in the morning as a result of me having plans that conflicted with my usual gym time. Part of me thinks that one day I will switch to AM workouts, which is just fine with me. I always seem to get in some really good workouts at this time but for now, I will stick with lifting in the PM....except for today Shoulders Set# Lbs x Reps Shoulders: Standing Clean & Press Warm-up barx20 1 95x15 2 115x12 3 135x10 4 135x6 Leaning Lateral Raise w/dumbells 1 25x20 2 30x12 3 30x12 Standing Bent Over Raises 1 30x15 2 35x12 3 35x10 SUPERSET - Cable Front Raises w/Barbell Upright Rows 1 20x10 w/65x12 2 25x8 w/75x10 3 25x6 w/75x10 Cardio - 20 minutes of HIT Cardio (inc. 10 - 1 minute sprints) |
| Posted by: Robert Moran Aug 10 2007, 07:33 AM |
| Just wanted to let everyone know I am still here and still training hard. I was thinking about this thread and I will take a couple of pages from the Derek and Marc books and really try to amp up this thread's contents. In the near future, I am going to work with Derek on an off season mass building program (I have grown to HATE the term "bulking" b/c it tends to put me in the mindset that I can eat anything I want in mass quantities). This is first time I have really enlisted anyone's help other than my own to create a diet (other than the Cut Diet). I am not sure what Derek has planned but I am so psyched to get the chance to work with him and I am even more excited to see the results! |
| Posted by: Robert Moran Aug 10 2007, 07:56 AM | ||
I am usually there from about an 1 1/2 hours to 2 hours MAX. The two hour days often include cardio/abs. |
| Posted by: Robert Moran Aug 13 2007, 01:13 PM |
| Monday 8/13 Meals: Meal 1: 6 egg whites 2 oz lean london broil 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 3 oz Chicken Breast 3 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Aug 13 2007, 01:14 PM |
| 2 more videos from my Pro Card winning show: http://www.youtube.com/watch?v=BiwqyTubD6Q http://www.youtube.com/watch?v=_wdNmhOkPUE |
| Posted by: rich_55 Aug 13 2007, 03:54 PM |
| Staying low carb postcontest huh? Nice videos and certainly a respectable win. |
| Posted by: Robert Moran Aug 14 2007, 07:30 AM |
| Tuesday 8/14 - proposed meals Meals: Meal 1: 2 scoops Substance WPI 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz grilled chicken 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Aug 14 2007, 07:32 AM |
| Last night's workout: Started my tri-phase training last night. This program will fit into my schedule perfectly over the next couple of weeks. The volume, in terms of number of exrecises is a little less than what I am used to doing but it will be great for shocking the body. With the increased number of sets, coupled with heavy weights and combining body parts on certain days, I really think this program will be very good for shocking my body. The major differences for me is the 4 day split. I traditionally seperate my shoulder and chest days. Also, I usually do traps with shoulders. This program throws in traps with back and has shoulders following chest in it's first couple of weeks. I can't wait to see how I am feeling after the first couple of weeks. I really think this is going to be an ideal training program. Chest: Flat Bench Barbell Warm-up - 135x12 1 225x10 2 275x8 3 315x6 Incline Dumbell Press 1 80x10 2 90x8 3 100x6 4 110x4 (I know the first week doesn't call for this but I was IN THE ZONE) Dips: 1 BW+25x10 2 BW+45x8 3 BW+90x6 Dumbell Shoulder Press 1 80x10 2 90x8 3 100x6 Dumbell Lateral Raise 1 30x10 2 35x8 3 40x6 Notes: Since it was the first day of a new routine, I am expecting to be a bit sore, simply becuase of the new combo of exercises. I am looking forward to the rest of the week so I can really sink my teeth into this new program. |
| Posted by: Robert Moran Aug 16 2007, 07:40 AM |
| Proposed Meals on 8/16/07 Meals: Meal 1: 2 scoops Substance WPI 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz grilled chicken 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 6 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Aug 16 2007, 08:03 AM |
| Last night's workout (8/15/07) Back and Traps Back: Barbell Deadlifts (from the floor) Warm-up set 135x15 225x10 315x10 365x6 Pull-ups BWx10 BW+25x8 BW+45x6 Cybex Pulldown Machine 180x10 (hold for 2 count at the bottom) 180x10 (hold for 2 count at the bottom) 180x8 (hold for 2 count at the bottom) Smith Machine Bent Over Rows 135x10 155x8 155x8 Traps: Rear Shrugs on Smith Machine 225x15 315x10 365x8 Standing Dumbell Shrugs 115 per sidex10 125 per sidex8 135 per sidex8 Notes: It has been a real mental struggle for me to work increased hours and keep to my routine but I continue to push through. The tri-sphase training at this time is a little less volume than I am used to but the comming weeks i'm sure will be different. The most important thing for me in the comming weeks (where my schedule will get insaine) is to keep my diet in tact as best as possible. The best way for me to do this is to plan ahead. If I can keep my food in check, the rest will follow. I have always said that your performance in challenging situations is what defines you. |
| Posted by: Robert Moran Aug 19 2007, 01:55 PM |
| Biceps: Barbell Curls: 1 95x12 2 105x10 3 110x8 Standing Preacher Curls w/EZ Bar: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 4 drop to 20lbs Dumbell and rep-out Standing One-Arm Dumbell Curls: 1 30x12 2 35x10 3 35x8 Triceps: EZ-Bar Cable Pressdowns: 1 70x15 2 80x12 3 90x8 EZ-Bar Skull Crushers: 1 25lbs per sidex15 2 35lbs per sidex12 3 40lbs per sidex8 V-Bar Cable Pressdowns: 1 70x12 2 80x10 3 90x8 4 Drop set to 50x15 Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Crazy pump today. I really have gotten my diet on track this week and I think the combo of getting some good sleep and even better nutrition has really put me in a good place. Primal NO2 has been producing for me. I really enjoy the pumps and vascularity I am getting from it. I actually am looking forward to my dosing (pre-workout) each day since I really am enjoying the taste as well. |
| Posted by: Robert Moran Aug 21 2007, 07:38 AM |
| Meals: Monday 8/20 Meal 1: 8 egg whites 1 whole egg 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Aug 21 2007, 07:39 AM |
| On tap for 2nite's training: Quads, Hams and Calves! Yeah man! |
| Posted by: Robert Moran Aug 23 2007, 07:17 AM |
| Wednesday 8/22 Meals: Meal 1: 8 egg whites 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 6 oz Chicken Breast 1 cup green beans 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Aug 23 2007, 07:18 AM |
| Last Night's Training: Quads, Hams & Calves: Set# Lbs x Reps Quads: Barbell Squats: Warm-up set Barx15 1 225x15 2 275x12 3 315x9 Leg Press 1 6 plates per sidex20 2 8 plates per sidex15 3 10 plates per sidex12 Seated Leg Extensions: 1 130x15 2 140x12 3 150x8 Hams - Lying Leg Curls (legs close together): 1 90x20 2 110x15 3 120x12 Barbell Stiff Legged Deadlift: 1 135x15 2 205x12 3 225x10 Calves: Toes Raises on Leg Press supersetted with Standing Calf Raises (bodyweight) Seated Calf Rasies Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: Great leg workout. I was on the fence about training tonight but I reached down deep and dragged my overworked a$$ to the gym and boy was it worth it! Some of the best workouts are the ones where you just make it to the gym. I just have to remember that all i have to do is drag myself through the door, once I get there - I flip the switch and go all out! |
| Posted by: Robert Moran Sep 17 2007, 10:35 AM |
| Monday 9/17 Meals: Meal 1: 2 Scoops 100% Whey 6 oz peeled grapefruit 1 cup green beans 14 almonds Meal 2: 6 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 3: 3 oz Chicken Breast 3 oz lean London Broil 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 4: 1 scoop Substance WPI 12 Almonds During Workout: 6 scoops Xtend 1 scoop Primal EAA Meal 5 (1/2 hour post-workout): 6 oz Chicken Breast 1 cup green beans w/Franks Hot Sauce 12 almonds Meal 6 (pre-bed): 1 scoop Substance WPI Supplements and Timing: With Morning Cardio: 4 scoops Xtend 1 scoop Primal EAA With Meal 1: 2 Anagen 2 Fenotest 1 Sesamin 2 Cissus Multi-Vitamin Pack With Meal 3: 1 Scivation Sesamin 1 Scivation Anagen 2 Scivation Cissus Pre-Workout: 2 serving Primaforce Primal NO2 During Workout: 4 scoops of Scivation Xtend 1 scoop of Primaforce Primal EAA With Meal 5: 2 Scivation Anagen 2 Scivation Fenotest 1 Scivation Sesamin Pre - Bed Primaforce ZMA |
| Posted by: Robert Moran Sep 17 2007, 10:37 AM |
| Today's morning workout: I opted for a nice morning workout at our brand new fitness facility at work. I brought along my shaker filled with 1 scoop of Primal EAA and 6 scoops of Xtend. I ended up getting in a good workout and I intend of keeping some sort of morning routine in my workout schedule, even if it consists of light cardio and minor bodyparts like abs and forearms. Shoulders: Seated Dumbell Press w/ standing cable press Warm-up - 45lb per sidex12 w/30lb per side 1 60lb per sidex12 w/30lb per side 2 70lb per sidex10 w/40lb per side 3 75lb per sidex10 w/50lb per side Cable Side Lateral w/Barbell Upright Rows 1 20x15 w/65x12 2 30x12 w/70x12 3 30x12 wx75x10 Reverse Peck Deck Flyes: 1 80x15 2 100x12 3 110x12 Notes:Great morning workout. Not the hardest or heaviest I will go but it was a nice workout none the less. |
| Posted by: Robert Moran Sep 20 2007, 08:51 AM |
| Last night's workout (9/20/07) Back and Biceps Back: Barbell Deadlifts (from the floor) Warm-up set 135x15 225x10 315x10 365x6 375x3 Pull-ups BWx10 BW+25x8 BW+35x6 T-Bar Rows 90x10 135x8 160x6 Dumbell Rows 90x10 100x8 110x8 Seated Close Grip Rows 130x12 150x10 170x8 Biceps: Standing One-Arm Dumbell Curls 30x12 35x12 40x8 Seated Preacher Curl Bar+40x10 Bar+50x10 Bar+60x6 Standing Barbell Curls w/straight bar 65x12 75x10 85x8 Notes: All in all it was an awesome workout. On the 3rd set of deadlifts, I hit the zone. I have no doubts it was the combo of good nutrition and that extra 1/2 a scoop of Primal NO2 I took before my workout. That stuff gets me so amped and the back pumps I had last night were out of control. |
| Posted by: Robert Moran Sep 25 2007, 08:40 AM |
| Last Night's Training: Quads, Hams & Calves: Set# Lbs x Reps Quads: Barbell Squats: Warm-up set 135x15 1 225x15 2 315x12 3 365x7 Front Squats 1 135x15 2 155x12 3 185x10 Leg Press 1 6 plates per sidex20 2 8 plates per sidex15 3 10 plates per sidex12 Seated Leg Extensions: 1 80x15 2 90x12 3 100x8 Hams - Lying Leg Curls (legs close together): 1 90x20 2 110x15 3 120x12 Standing Leg Curl Machine: 1 40x15 2 50x12 3 60x10 Calves: Angled Calf Raise Machine Seated Calf Rasies Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill. Notes: What a pump! It was one of those special days in the gym where everything feels just a bit lighter than it normally does. It was the obvious combo of good supplimentation, good nutrition and good rest. |
| Posted by: Robert Moran Sep 25 2007, 08:45 AM |
| This morning's training: I opted to move today's training due to a commitment I made during my normal time that I set aside to train after work. It is a very easy adjustment for me to train in the mornnig before work. Just a little Dialene 4 and I am ready to go! Shoulders, Traps & Abs Shoulders: Standing Barbell Clean & Press: Warm-up set Barx15 1 95x12 2 105x10 3 135x6 Seated Dumbell Arnold Press 1 50x12 2 60x10 3 70x8 Standing Dumbell Lateral Raises: 1 30x15 2 35x12 3 40x8 Reverse Peck Deck Flyes: 1 60x15 2 75x12 3 80x8 Traps: Rear Shrugs on Smith Machine 225x15 315x10 365x8 Standing Dumbell Shrugs 115 per sidex10 125 per sidex8 135 per sidex8 Abs: Hanging Leg Raises Swiss Ball Crunches |
| Posted by: Robert Moran Sep 26 2007, 10:01 AM |
| Today's morning workout 9/26 Back: Barbell Deadlifts (from the floor) Warm-up set 135x15 225x10 315x10 315x10 Wide Grip Pull-ups BWx15 BWx10 BWx10 Barbell Underhanded Rows 135x12 150x10 170x10 Machine Rows (outside grip) 90x10 120x8 140x8 Lat Pulldown Machine 130x12 150x10 170x8 Cardio - 20 minutes low impact cardio on the treadmill I lifted at the fitness facility at work today, so i worked with what was there and got a pretty good workout out of it. Dialene 4 has been the perfect partner in my morning workouts. I have used so many stims that just hit you hard in the morning, especially when taken on an empty stomach. The slow-release of Dialne 4 has been a really welcome edition to my current suppliment regemine __________________ |
| Posted by: Robert Moran Oct 1 2007, 01:49 PM |
| 9/28/07 Set Weight x Reps Chest: Incline Bench - Smith Machine Warm-up 135x15 1 225x10 2 255x8 3 275x6 Flat Bench Dumbell 1 90x15 2 110x8 3 120x6 Decline Dumbell Press 1 70x12 2 80x10 3 90x6 Flat Bench Dumbell Flyes 1 35x12 2 40x10 3 40x10 Biceps: Standing Barbell Curls 1 65x15 2 85x10 3 90x8 Standing Preacher One-Arm Preacher Curls 1 30x12 2 35x10 3 40x8 Standing straight-bar Cable Curls 1 60x12 2 70x10 3 80x8 Triceps: Flat Bench Close Grib Bench Press 1 135x12 2 145x10 3 155x8 Camered Bar Cable Pressdown 1 70x14 2 80x10 3 90x8 Bent Over Dumbell Kickbacks 1 30x12 2 30x10 3 30x10 |
| Posted by: Robert Moran Oct 1 2007, 01:52 PM |
| October 1 AM - Cardio and Abs Cardio - 30 Minutes on a 3 incline on a treadmill On-tap for 2nite: Shoulders, Traps & Forearms |
| Posted by: rich_55 Oct 1 2007, 02:16 PM |
| How is your progress coming along and what show are you doing for your WNBF debut? |
| Posted by: Robert Moran Oct 5 2007, 09:22 AM |
| Last Night's Training: Quads, Hams & Calves: Set# Lbs x Reps Quads: Barbell Squats: Warm-up set 135x15 1 225x15 2 315x12 3 370x7 Front Squats 1 135x15 2 155x12 3 185x10 Leg Press 1 6 plates per sidex20 2 8 plates per sidex15 3 10 plates per sidex12 Seated Leg Extensions: 1 80x15 2 100x12 3 120x8 Hams - Barbell Stiff Legged Deadlifts 1 145x15 2 195x12 3 215x8 Lying Leg Curls (legs close together): 1 90x20 2 110x15 3 120x12 Calves: Leg Press Calf Raises Seated Calf Rasies |
| Posted by: Robert Moran Oct 5 2007, 09:23 AM |
| PM Workout - 10/3 Back: Barbell Deadlifts (from the floor) Warm-up set 135x15 225x12 315x10 365x4 Seated Hammer Strength Machine - inside grip 90 per sidex12 135 per sidex10 180 per side x8 225 per sidex4 Machine Rows (outside grip) 90x10 120x8 140x8 Lat Pulldown Machine 90 per sidex12 135 per sidex10 180 per side x8 Dumbell Rows 95x12 105x10 115x8 Lat Pulldowns 130x12 150x10 170x8 Biceps - TRI SET Standing Barbell Curlx10 Seated Hi-curl Bicep Machinex10 Seated Preacher Machinex10 Hammer curls x 3 sets Cardio - 20 minutes low impact cardio on the treadmill Wow, what a freakin workout! The back workout by itself was great but the bicep tri-sets were off the hook. What a freakin pump from those! Highly reccomended! I took Thursday, 10/4 off completely. No cardio, no lifting. It's good to have one of these days every once in a while. As long as keep my diet in check, which i did, there is no reason to really sweat it and I am back with a vengence today and psyched to hit Chest and Triceps later on 2nite! |
| Posted by: Robert Moran Oct 9 2007, 10:46 AM |
| PM Workout - 10/3 Back: Barbell Deadlifts (from the floor) Warm-up set 135x15 225x12 315x10 365x4 Seated Hammer Strength Machine - inside grip 90 per sidex12 135 per sidex10 180 per side x8 225 per sidex4 Machine Rows (outside grip) 90x10 120x8 140x8 Lat Pulldown Machine 90 per sidex12 135 per sidex10 180 per side x8 Dumbell Rows 95x12 105x10 115x8 Lat Pulldowns 130x12 150x10 170x8 Biceps - TRI SET Standing Barbell Curlx10 Seated Hi-curl Bicep Machinex10 Seated Preacher Machinex10 Hammer curls x 3 sets Cardio - 20 minutes low impact cardio on the treadmill Wow, what a freakin workout! The back workout by itself was great but the bicep tri-sets were off the hook. What a freakin pump from those! Highly reccomended! I took Thursday, 10/4 off completely. No cardio, no lifting. It's good to have one of these days every once in a while. As long as keep my diet in check, which i did, there is no reason to really sweat it and I am back with a vengence today and psyched to hit Chest and Triceps later on 2nite! |
| Posted by: Robert Moran Oct 9 2007, 10:50 AM |
| Workout - 10/5 AM - 25 Minutes Low impact cardio on treadmill and light ab work PM - Chest and Triceps Chest Flat Bench Barbell 135 - warm-upx15 225x12 275x10 315x6 Incline Dumbell Press 90x12 100x8 100x8 75x12 Incline Dumbell Flyes 30x12 35x10 35x10 Cable Crossovers 40x15 50x12 60x10 w/2 second hold at peak contraction Weighted Dips BW+25x15 BW+45x12 BW+45x12 Triceps Rope Pressdown 55x12 65x10 70x6 Seated Dumbell Overhead Press 65x15 75x12 85x10 V-Bar Pressdown 65x12 75x10 85x8 drop set to 50x10 Another awesome workout. I was able to get to the gym a little earlier than normal today, but that didn't throw me off one bit. It wasn't too crowded around the gym so I really didn't have to opportunity to be spotted when I need it, so I aired a little on the conservative side, especially with the bench exercisies. |
| Posted by: Robert Moran Oct 9 2007, 10:50 AM |
| 10/7 - OFF 10/8 - Quads, Hams & Calves: Quads, Hams & Calves Set# Lbs x Reps Quads: Seated Leg Extensions: 1 80x15 2 100x12 3 120x8 Barbell Squats: 1 225x15 2 315x12 3 365x10 Front Squats 1 135x15 2 155x12 3 185x10 Leg Press supersetted with Smith Machine Front Squats 1 6 plates per sidex20 w/135x10 2 7 plates per sidex15 w/135x10 3 8 plates per sidex12 w/135x10 Hams - Seated Leg Curls 1 80x15 2 x12 3 215x8 Lying Leg Curls: 1 90x20 2 110x15 3 120x12 Calves: Leg Press Calf Raises Standing Calf Rasies on Smith Machine 10/9 Today is the first day of my tri-phase training program. On tap for this evening's workout is Chest and Shoulders. I can't wait to begin this specialized program and really take advantage of this in order to help grow and make those weak points a little less weaker! The suppliments I am using will not change much. I will keep using what I have been using in addition to keeping the same suppliment schedule. I am currently using the following suppliments: Scivation Xtend - old school grape baby! Primaforce Beta Alanine Primaforce Glutamine Primaforce Primal NO2 Scivation Primal EAA Multi-vitamin Scivation Sesamin Scivation Anagen Scivation Fenotest Scivation Dialene 4 - before morning cardio ONLY Whey Proten Powder I will post diet info shortly! |
| Posted by: Robert Moran Oct 10 2007, 08:20 AM |
| Triphase Traning - Day 1 - 10/9 Chest and Shoulders: Chest: Flat Bench Barbell Press warm-up 135x15 1 225x10 2 275x8 3 315x6 Incline Dumbell Press 1 90x10 2 100x8 3 110x6 Dips on paralell bars 1 BW+45x10 2 BW+90x8 3 BW+90x8 Shoulders: Seated Dumbell Press 1 70x10 2 80x8 3 85x6 Dumbell Lateral Raise 1 35x10 2 40x8 3 40x8 This was a great first day of the Tri-Phase plan. It seemed like a really good start to a very well thought out program. It was a very quick day compared to my other workouts but it was only 3 sets per exercise and that will change next week when I step it up to 4 sets. |
| Posted by: Robert Moran Oct 11 2007, 09:33 AM |
| 10/10 - tri phase day 2 Back and Traps Back: Rack Deadlifts warmup 135x12 1 315x10 2 405x8 3 415x6 Wide-Grip Pull-ups 1 BW+25x10 2 BW+35x10 3 BW+45x6 Barbell Bent-Over Rows 1 145x10 2 185x8 3 225x6 Traps Wide-Grip Barbell Shrugs 1 315x10 2 315x8 3 365x6 Dumbell Shrugs 1 120x10 2 130x10 3 135x10 Another great workout. I had really good intensity from start to finish and I am really loving the tri-phase program and I am only 2 days in! Meals - 10/10 With Morning Cardio - 6 scoops Xtend 1 scoop Primal EAA 1 scoop Beta Alanine Meal 1 - 2 scoops whey Protein 3/4 cup Oats 12 Almonds Meal 2 - 2 scoops whey Protein 1/2 cup Oats 12 Almonds Meal 3 - 6 oz Grilled Chicken Breast 1 cup Broccoli 12 Almonds Preworkout - 2 scoops Primaforce NO2 During Workout - 6 scoops Xtend 1 scoop Primal EAA 1 scoop Beta Alanine Afterworkout (Meal 4 tecnically) 6 oz Grilled Chicken Breast 1 cup Broccoli 12 Almonds Meal 5 - 2 scoops whey Protein 2 cups of Skim Milk 12 Almonds 10/11 - Morning Cardio - 37 minutes of Low Impact Cardio on Treadmill Abs: Hanging Leg Raises 3 sets Cable Crunches 3 sets Decline Sit-ups 3 sets |
| Posted by: Robert Moran Oct 11 2007, 09:38 AM | ||
I am progressing nicely so far since my show. I am not sure which show will be my pro debut but i am looking at making it the Nancy Andrews should, which is held in Massacheusets in the middle of May. That seems like a good one to do timing-wise and I have heard really positive things from former competitors in regards to that show. |
| Posted by: Big_Ben Oct 11 2007, 10:32 AM |
| Nice lifts Rob, and great log. Good luck in Mass, any updated photos? |
| Posted by: Robert Moran Oct 15 2007, 09:14 AM |
| 10/12/07 PM workout: Quads and Hams - Tri-phase style Quads & Hams : Barbell Squat warm-up: 135x15 1 315x10 2 365x8 3 385x6 Stiff Legged Deadlift 1 185x10 2 205x8 3 215x6 Leg Extentions 1 90x10 2 110x8 3 120x6 Lying Leg Curls 1 90x10 2 110x8 3 120x8 Mid-day Workout - 10/13 Arms & Calves Biceps and Triceps: Standing Barbell Curls 1 95x10 2 105x8 3 115x6 Close Grip Flat Bench Barbell Presses 1 145x10 2 185x8 3 205x6 Seated Dumbell Curl 1 35x10 2 35x8 3 40x6 Incline Skull Crushers 1 35per sidex10 2 45per sidex8 3 55per sidex6 Standing EZ-bar cable curl 1 80x10 2 100x8 3 120x6 V-Bar Pressdown 1 85x10 2 105x8 3 105x6 Calves Standing Calf Raise on Smith Machine x 3 sets Seated Calf Raise x 3 sets Notes: I am really happy with the strength I am gaining so far. The first week of the tri-phase program is in the book and it couldn't have gone better. Now it is time to attack those extra sets that will be added this week according to the protocals of the Tri-phase program. Here we go! Morning Cardio 10/15/07 AM Low Impact Cardio - 30 minutes on treadmill w/no incline Abs: Hanging Leg Raises Swiss Ball Crunches V-crunches On tap for 2nite: Tri-phase Quads and Hams! |
| Posted by: Robert Moran Oct 24 2007, 08:59 AM |
| Triphase Workout - 10/22 - Week #2 Arms Biceps and Triceps: Standing Barbell Curls 1 95x10 2 105x8 3 115x6 4 115x6 Close Grip Flat Bench Barbell Presses 1 145x10 2 185x8 3 205x6 4 205x6 Standing Preacher Bench - Barbell 1 25per sidex10 2 30per sidex8 3 30per sidex8 4 35per sidex6 Flat Bench Skull Crushers 1 35per sidex10 2 45per sidex8 3 55per sidex6 4 55per sidex6 Seated Alternate Dumbell Curl 1 30x10 2 35x8 3 40x6 4 40x6 V-Bar Pressdown 1 85x10 2 105x8 3 105x6 4 110x6 Well, that is a wrap on tri-phase week #2. This is where the real fun is going to begin! Week #3 will keep the same number of exercises and generally the same number of reps but the number of sets per exercise increases from 4 to 5. This should provide for both a nice challence in addition to some great stimulation for my muscles. 10/20 - OFF 10/21 - OFF 10/22 - Morning Cardio - 33 Minutes on Treadmill - Along with Ab work - Haning Leg Raises, Weighted Rope Crunches and Swiss Ball Crunches On tap for 2nite: Quads and Hams 10/23/07 Tri-phase week #3 PM workout: Quads, Hams - Tri-phase style Quads & Hams : Barbell Squat warm-up: 135x15 1 225x10 2 275x10 3 315x10 4 365x6 5 405x6 (including 2 forced reps) drop set to 225x10 - not in the program but I fell to the peer pressure of my spotter!!! Stiff Legged Deadlift 1 135x10 2 155x8 3 185x6 4 185x6 5 195x6 Leg Press 1 4 plates per sidex20 2 6 plates per sidex15 3 8 plates per sidex10 4 10 plates per sidex10 5 11 plates per sidex8 Leg Extentions 1 90x10 2 110x8 3 120x6 4 120x6 5 130x6 Lying Leg Curls 1 90x10 2 110x8 3 120x8 4 130x6 5 130x6 Notes: It's days like these that I wish my gym wasn't down 3 flights of stairs. The trip up those stairs on a leg day like this is like climbing Mt. Everest. Another great tri-phase workout today. The addition of the 5th set tacked on a little extra time in the end but it was well worth it. I definitly milked those 90 seconds in between sets. I used every last second to recover, regroup and get my mind focused for another intense set. It was really great to run into a really good friend of mine at the gym last night. His name is Alex but like everyone at the gym, I have a nickname for him. His is Diese On Top (D.O.T.). He has a massive upper body but weak ass legs. My training sessions with him are always rediculiously intense. The way we feed off each other's energy is just insane. I hadn't seen him in a while and he joined me for a couple sets of legs and for the ones he didn't join me in, he shouted me out from the other side of the gym just to piss me off in the middle of my sets. Great Stuff! 10/23/07 AM Cardio - 33 Minutes on the Treadmill Followed by Calves - Leg Press Toe Raises x 5 sets and Dumbell One Legged Calf Raises x 5 sets On Tap for 2nite: Chest and Shoulders - Tri-phase Style!!! Triphase Traning - 10/24 Chest and Shoulders: Chest: Flat Bench Barbell Press warm-up 135x15 1 225x10 2 275x8 3 275x8 4 295x6 5 315x6 Incline Barbell Smith Machine Press 1 135x10 2 185x8 3 185x8 4 195x6 5 195x6 Dips on paralell bars 1 BWx10 2 BW+25x10 3 BW+35x8 4 BW+45x8 5 BW+45x6 Shoulders: Seated Dumbell Press 1 45x10 2 55x8 3 60x8 4 65x6 5 65x6 Dumbell Lateral Raise 1 30x10 2 30x10 3 35x8 4 35x8 5 40x8 Notes: Freakin killer workout. I have developed an absolute HATE for Chest and Shoulders and that's the best part! Not only are my shoulders fried by the time I hit them, at the end of the workout they are completly toasted to the point of not wanting to raise my arms or carry my gym bag out of the gym. Thank g-d for the shoulder strap on my bag. This will be the last week of this combo as the Tri-Phase training goes into the Second Phase of workouts next week. 10/24 - AM Cardio - 33 Minutes on Treadmill. Just for fun I threw in 5 1-minute sprints just to make things interesting. I was very happy with my stamina on these, even though you could wring about a gallon of sweat out of my t-shirt by the time my cardio session was over. I sipped on my usual 6 scoops of Xtend during my treadmil work. |
| Posted by: rich_55 Oct 24 2007, 09:23 AM | ||||
Nice, I met Nancy a while back and she is a really nice woman. Her quads are crazy!  I'm sure she does a very nice job. Keep up the good work Rob!!You peaked my interest in trying tri-sets on biceps. I just did some insane giant sets for legs and loved it! Only a once in a while deal, but certainly a good shock. |
| Posted by: Robert Moran Dec 7 2007, 04:00 PM |
| 12/3 - Last Night's Workout: Triphase Training - Week #9 (Final Week) - Phase #3 Sipped on 7 scoops of Xtend (Lemonade), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine Squats warm-up#1 135x15 warm-up#2 225x10 1 405x8 2 405x8 Stiff Leg Deadlift 1 295x8 2 295x8 Seated Calf Raise 1 250x8 2 250x8 DB Flat Bench Press 1 135x8 2 140x8 Bent Over Row 1 235x8 2 245x6 Military Press 1 165x8 2 195x6 Barbell Shrug 1 425x8 2 435x6 Close Grip Bench 1 245x8 2 245x8 Barbell Curl 1 115x8 2 125x6 Notes: What an awesome workout. It has been a week since I have started the Cissus/Elastamine combo and I really am shocked at the results. A week into the supplimentation, the pain in both my left rotator cuff and right knee has almost subsided all the way. I feel about 1/3 of the pain I was feeling before and this pain was going on for close to 6 weeks. I have regained a lot of flexability in addition to feeling substancially less pain and this is only 1 week into the stack! --------------------------------------------- Last Night's training - Tri-phase Week #9 - Phase #3 12/4/07 Weak Point Training: Shoulders and Hams: Seated Barbell Shoulder Press warm up x 15 1 135x15 2 185x8 3 205x6 drop to 95x15 Rear Delt Flyes on Peck Deck 1 115x15 2 135x12 3 150x10 drop to 100x10 Dumbell Lateral Raise 1 35x12 2 40x10 3 45x8 4 45x8 drop to 35x10, 25x8 Smith Machine Behind The Back Shrugs 1 315x15 2 405x12 3 455x10 Seated Dumbell Shrugs 1 120x15 2 130x10 3 130x10 Hams: Standing Hamstrong Curl - 4 sets Seated Hamstring Curl - 4 sets Sipped on Grape Xtend (8 scoops), 1 scoop Primal EAA & 1 scoop Beta Alanine during training. During the rest of the day, I sipped on a total of 20 scoops in the equavalent of 2 gallons of water. ---------------------------------------- 12/5 - AM Cardio for 30 minutes on treadmill 12/6 - AM Cardio for 34 minutes on treadmill On tap for 2nite: - Triphase Training Week #7 - Workout B Workout B (Wed) Leg Press 2x6-10 Lying Leg Curl 2x6-10 Standing Calf Raise 2x6-10 Incline Press 2x6-10 Rack Pull-ups 2x6-10 DB Side Lateral 2x6-10 DB Shrug 2x6-10 Skull Crusher 2x6-10 DB Curl 2x6-10 And what's in my shaker? Green Apple Xtend of course! This stuff is straight candy! ------------------------------------------- Last Night's Training: Triphase Training - Week #9 - Phase #3 Fullbody Workout B Leg Press warm up - 3 plates per side 1 10 plates per side x10 2 10 plates per side x10 Lying Leg Curl 1 130x10 2 140x10 Standing Calf Raise 1 430x10 2 430x10 Incline Press 1 275x10 2 275x10 Rack Pull-ups 1 BW+70x10 2 BW+70x10 DB Side Lateral 1 40x10 2 40x10 DB Shrug 1 150x10 2 150x10 Skull Crusher w/EZ-Bar 1 125x10 2 125x10 DB Curl 1 50x10 2 50x10 Notes: This was one of the most intense workouts I have ever had. From start to finish, I was in the zone. The gym was crowded so it was a little tough to navigate from exercise to exercise but I managed to handle my biz without too much time in between exercises. Talk about your full-body pumps! Amazing stuff! ----------------------------------- |
| Posted by: Robert Moran Dec 28 2007, 10:32 AM |
| Current Suppliments: Scivation Xtend - Megadose Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Scivation Anagen Primaforce Beta Alanine Scivation Fenotest Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin and if cold meds count as suppliments - I am mega dosing them too! --------------------------------------------------------------- 12/15 - Back on track baby!!! Back and Biceps: Back: T-Bar Row 1 warm-up set - 45x15 1 3 platesx12 2 4 platesx10 3 4.5 platesx8 4 4.5 platesx6 drop to 2 platesx15 Barbell Rows on Smith Machine 1 225x12 2 275x10 3 315x6 Norton Pull-ups (Rack Pull-ups) 1 BWx20 2 BW+70x12 3 BW+80x10 drop to BWx10 Close Grip Pulldowns 1 160x12 2 170x10 3 180x8 Wide-grip Pull Downs 1 170x12 2 190x10 3 210x6 drop to 140x10 Barbell Deadlifts 1 225x10 2 315x8 3 405x2 drop to 225x10 Biceps - Done as Tri Set Barbell Curls 3x10 Preacher Machine Curls 3x10 Dumbell Curls 3x10 Notes: I wasn't planning on working out today but motivation hit me like a freight train and I just went with it. The first thing I noticed was the extreme fatigue. i felt like I was gasping for air in between sets which definitly tells my that my body is still fighting off this cold. I really felt the fatigue on the exercises that take the most out of me, such as deadlifts. As soon as I am 100% you can sure as hell count on some masstive PR's comming through! -------------------------------------------------------- |
| Posted by: Robert Moran Dec 28 2007, 10:35 AM |
| Monday - 12/17 Chest and Triceps: Flat Bench Barbell Press warm-up 135x15 1 225x10 2 275x8 3 315x6 drop to 225x10 rest pause set Flat Bench Dumbell Flye 1 40x12 2 50x10 3 60x10 Incline Bench Press 1 135x15 2 185x10 3 225x6 drop to 135x10 rest pause set Incline Dumbell Flyes 1 35x10 2 40x10 3 45x10 Decline Bench Barbell Press 1 225x10 2 195x12 3 175x15 Triceps: Done as a tri-set - no pun intended! 1 Incline Skull Crushers x10 2 V-Bar Pressdown x10 3 One Arm Overhead Dumbell Extention x10 ------------------------------------------------- 12/18 Tuesday - OFF 12/19 Wednesday - PM Workout Quads and Hams Quads: Front Barbell Squats warm-up 135x15 1 225x15 2 275x10 3 315x6 Barbell Squats 1 225x15 2 315x10 3 365x8 4 405x5 Hack Squats 1 3 plates per sidex15 2 4 plates per sidex10 3 4.5 plates per sidex10 Seated Leg Extentions 1 120x15 2 140x12 3 150x10 Hams: Stiff Legged Dead Lifts 1 225x12 2 225x10 3 275x8 Seated Leg Curls 1 120x12 2 140x10 3 150x10 ---------------------------------------------- |
| Posted by: Robert Moran Dec 28 2007, 10:46 AM |
| 12/20 - OFF 12/21 - 30 Minutes of LI cardio done post-workout on Treadmill Shoulders: Seated Smith Machine Shoulder Press warm-up 135x10 1 175x12 2 195x10 3 225x10 drop to 135x10 Standing Dumbell Front Raise 1 30x12 2 40x10 3 50x10 Standing Dumbell Lateral Raises 1 30x10 2 35x10 3 40x10 drop to 30x10 and then 20x10 Rear Delts on Reverse Pec Deck 1 120x15 2 140x12 3 150x10 drop to 80x15 Shrugs: Barbell Shrugs x4sets Rear Barell Shrugs x4sets Calves: Standing Calf Raise on Smith Machine Seated Calf Raises followed by extra reps on smith machine Notes: What a freakin workout! My shoulders were taxes by the second exercise. I am still a little bit winded from fighting through that nasty cold but I am back on track. Will be doing a bit of traveling in the next week so I will update my info as much as I can. In the meantime - keep hittin' it HARD. ------------- On tap for tomorrow: Back, Biceps and Forearms |
| Posted by: Robert Moran Dec 28 2007, 10:49 AM |
| 12/24 ? AM Workout at Pivotal Fitness in SC 8 scoops of Scivation Xtend WATERMELON (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout Warm-up ? 10 minutes walking on Treadmill Quads and Hams Quads: Barbell Squat: Warm-up #1 135x15 Warm-up #2 135x15 ? close stance 1 225x15 2 315x12 3 405x10 drop to 225x10 4 135x15 ? wide stance followed by 135x15 ? close stance Leg Press 1 6 plates per side x15 2 8 plates per side x12 3 10 plates per side x12 4 11 plates per side x10 Seated Leg Extension super-setted with Seated Leg Press (Life Fitness Machine) 1 100x15 super-setted with 210x10 2 120x12 super-setted with 210x10 3 140x10 super-setted with 210x10 Hams: Lying Leg Curl ? feet close together 1 80x15 2 100x12 3 120x10 4 130x10 Seated Leg Curl 1 110x15 2 120x12 3 140x10 drop to 100x10 drop to 70x10 (holding for a 2 count) Notes: It was another ridiculous leg workout today. It took a couple of minutes longer for my knees to warm-up today but when they did, it was ON! My quads were fully pumped by the time I finished Squatting. Or maybe it had something to do with the Vasocharge dose I took right before I hit the gym. I love that stuff and it really forces me to hit the ground running and have an awesome workout. I had the opportunity to workout at a great gym in Charleston, SC and I was able to use a couple of machines that I don?t normally use. I tend to notice that even if the machine is the same type or brand even as what I normally use, the small differences really can shock the muscle. All machines age at different rates depending on upkeep and frequency of use and these machines were just what the doctor ordered. And of course, I was rockin my Team Scivation T-shirt to the fullest! ------------------------------------------------- 12/26 AM Workout at Pivotal Fitness in SC 8 scoops of Scivation Xtend WATERMELON (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout Warm-up 10 minutes walking on Treadmill Chest, Shoulders and Triceps Chest: Barbell Incline Press: warm-up 135x10 1 225x10 2 245x8 3 275x6 4 225x10 drop to 135x10 Hammer Strength Flat Bench with Hammer Strength Wide Chest Machine 1 180x12, 180x12 2 230x10, 180x10 3 270x8, 180x8 Standing Cable Crossovers 1 50x12 2 60x10 3 60x10 4 65x8 Shoulders: Hammer Strength Seated Shoulder Press Machine 1 80 per sidex12 2 90per side x10 3 100 per sidex6 4 100 per sidex4 Hammer Strength Seated Lateral Raise Machine 1 25 per sidex15 2 30 per side x12 3 35 per side x10 drop to 25 per side x10 Triceps: Seated Triceps Extention Machine x3 sets Seated Hammer Strength Dip Machinex3 sets Notes: Another awesome workout in SC. Time to get back home and get in the last couple of workouts in what has been one amazing year! Cardio 30 minutes post-workout on treadmill 12/27 - OFF --------------------------------------------------- |
| Posted by: Robert Moran Jan 2 2008, 04:17 PM |
| 12/31 AM Workout - LAST Workout of 2007!!! 8 scoops of Scivation Xtend GRAPE (O.G.) (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout Warm-up : 10 minutes walking on Treadmill Quads and Hams Quads: Barbell Squat: Warm-up #1 135x15 1 225x15 2 315x12 3 405x8 4 455x4 - YEAH BUDDY!!! 4 225x10 pause squats - Thanks big Kurt! Smith Machine Front Squat super-setted with Squat Press Machine 1 4 plates per side x15 2 6 plates per side x12 3 8 plates per side x12 Smith Machine Lunges super-setted with Standing Leg Curl Machine x3 sets Lying Leg Curl Machine 1 100x15 2 120x12 3 140x10 4 150x6 Angled Calf Raise Machine x 3 sets ------------------------------------------------------ On tap for tomorrow: Back, Biceps and Forearms ------------------------------- Current Supplements: Scivation Xtend - Megadose - Apple Is amazing!!! Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin ------------------------------ Current Bodyweight (weighed first thing in the morning): 201lbs ------------------------------- Current Diet Info on 1/1: 3000 Cals today (non-workout day) Total Carbohydrates 285g Total Protein 217g Total Fat 95g Total Calories 2900 approx. --------------------------------- 2nite is looking like CHEST, Shoulders and Traps! My gym was closed yesterday so I am looking forward to my first workout of 2008! |
| Posted by: Robert Moran Jan 9 2008, 12:27 PM |
| Last night's workout: Chest and Traps Chest: Flat Bench Barbell Press warm-up : 135x15 warm-up #2: 135x12 1 225x12 2 275x10 3 315x6 4 315x4 drop to 225x10 Incline Bench Dumbell 1 80x12 2 90x10 3 100x6 4 110x4 drop to 65x10 Dips 1 BWx15 2 BW+45x12 3 BW+90x10 4 BWx10 Standing Cable Crossovers 1 50x15 2 60x12 3 65x12 4 70x10 Incline Dumbell Flyes - super slow reps 1 40x12 2 40x12 3 40x12 Shrugs: Barbell Shrugs x4sets Rear Barell Shrugs x4sets Notes: My original plan called for shoulders on this day in addition to chest and traps but I tabled those for either 2nite or tomorrow. Sometimes you just have to listen to your body. If this workout is any indication of what lies ahead for me in 2008, it's going to be a sick year. Monday, January 7th, I am going to start dieting for a 10 to 12 week period...depending on my progress. I will once again be using the Cut Diet and following it to a T. It's time to start stocking up on almonds, avocados, and grapefruits! |
| Posted by: Robert Moran Jan 9 2008, 12:28 PM |
| Last night's workout: 1/3/08 Pre-workout: 2 scoops Vasocharge + 1 scoop Nitrocharge During Workout: Sipped on 8 scoops of Xtend + 1 scoop Primal EAA + 1 scoop Beta Alanine + I scoop Creaform Back: Weighted Wide-grip Pullups: warm-up set: BWx15 1 BWx15 2 BW+25x12 3 BW+45x10 4 BWx12 Wide Grip Seated Rows 1 160x12 2 180x10 3 200x8 4 220x6 Cybex Pull Down Machine 1 180x15 2 270x12 3 290x10 Dumbell Rows super-setted with Close Grip Rows 1 110x10 super-setted with 130x10 2 110x8 super-setted with 130x10 3 110x6 super-setted with 130x10 4 Close Grip Row Only 180x10 5 Close Grip Row Only 200x8 Wide Grip Pull-downs 1 180x12 2 190x10 3 200x6 Hyper-extentions 1 BWx20 2 BWx20 3 BWx20 4 BWx20 |
| Posted by: Robert Moran Jan 9 2008, 12:29 PM |
| 1/7/08 Today, I will start using the Cut Diet for a 12 week cutting period. I have been in a lean mass phase for the better part of 5 months, starting right after my Pro Card win on 6/30/07. Now, it's time to focus my attention on leaning out a bit. I have used the Cut Diet with major success and now i am going back to what works! My workouts will remain intense as always and I do not expect a huge dip in the strength I have gained iover the past couple of months. I will start out on the Cut Diet 3000 meal plan. I am really looking forward to shed the bodyfat I have slowly accumulated over the last couple of months. My ultimate goal is to get to a place in 12 weeks where I prime my body for another Lean Mass phase. It's time to retain my nickname (given by Marc) - "The Cut Diet Shredder" Here is the meal plan for week #1 Cut Diet 3000 DURING Workout Shake = 1 scoop Primal EAA with 4-8 scoops Xtend (Bodyweight pending ? 0.17g BCAAs/lb bodyweight) in 20- 24 oz cold water Meal 1 6 egg whites 1 whole egg 2 oz grilled chicken 1.33 cup steamed spinach 2 tbsp peanut butter or 18 almonds or 3 oz avocado 6.5 oz PEELED ruby red grapefruit ? splenda packets can be used to sweeten if desired 42g protein, 25g carbohydrates, 20g fat Meal 2 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)+ 5g GlutaForm 24 almonds 2 cup steamed Broccoli or green beans or 16 oz steamed asparagus 42g protein, 20g carbohydrates, 20g fat Meal 3 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 4 oz avocado or 24 almonds 42g protein, 15g carbohydrates, 20g fat Meal 4 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 4 oz avocado or 24 almonds 42g protein, 15g carbohydrates, 20g fat Meal 5 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)+ 5g GlutaForm 24 almonds 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 42g protein, 15g carbohydrates, 20g fat Meal 6 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1 cup steamed Broccoli or green beans or 8 oz steamed asparagus 2 oz avocado + 6 almonds or 3 oz avocado or 18 almonds 6.5 oz PEELED ruby red grapefruit ? splenda packets can be used to sweeten if desired 49g protein, 25g carbohydrates, 15g fat Meal 7 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 3 oz avocado or 18 almonds or 2 oz avocado + 6 almonds 49g protein, 15g carbohydrates, 15g fat Protein ? 308g = 1232 Calories, Carbohydrates (not including Carbohydrate night) ? 130g = 520 Calories, Fat ? 130g = 1170 Calories Total Calories ? 2922 Calories NON-carbohydrate night Total Calories ? 3521 Calories ? Carbohydrate nights Every 21st meal is the Carb meal. It is the last meal and it replaces Meal 7. The Carb Meal must be eaten in this order. 1.5 cups steamed green beans or 12 oz asparagus = 15g 1. carbohydrates 1 cup oatmeal (measured dry then add water and micro- 2. wave) = 60g carbohydrates tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3. ? tbsp honey = 15g carbohydrates 4. 4-6 packets splenda for sweetening 18 almonds = 15g fat 5. 10 oz yam or sweet potato = 75g carbohydrates 6. 2 tbsp peanut butter or almond butter = 15g fat 7. 4-6 packets splenda for sweetening 180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals |
| Posted by: Robert Moran Jan 9 2008, 12:30 PM |
| 1/7/07 - AM Cardio 30 minutes low impact on treadmill PM Workout - Shoulders & Biceps Shoulders: Standing Barbell Shoulder Press warm upx15 1 135x12 2 155x10 3 175x8 4 175x4 5 115x10 Seated Dumbell Shoulder Press 1 80x12 2 85x10 3 90x8 4 Arnold Presses - 50x12 Standing Dumbell Laterals 1 25x15 2 30x12 3 35x10 4 40x8 Standing Lateral Machine 1 30lbs reps till failure Reverse Pec Deck Flyes 1 120x15 2 140x12 3 160x10 Bent Over Rear Raises w/dumbells 1 40x10 2 50x10 3 60x8 Biceps: Standing Barbell Curl 1 95x12 2 105x10 3 115x8 Seated Preacher Curl 1 95x12 2 105x10 3 115x8 drop to 1 straight bar set on preacher bench for 15 reps Seated Incline DB Curls 1 25x15 2 35x12 3 35x10 4 20x12 Notes: Both my shoulders and my Biceps were completely taxed by the end of this workout. i am really loving the combo of Vasocharge and Nitrocharge as a pre-workout cocktail. The two really seem to work synergistically and they produce one hell of a pump. |
| Posted by: Robert Moran Jan 9 2008, 12:31 PM |
| last night's workout 1/8/08 Sipped on 8 scoops of a 50/50 combo of Refreshing Apple and Lemonade Xtend during this workout! Quads and Hams Quads: Barbell Squats warm-up set 135x15 1 225x15 2 315x12 3 405x10 4 465x5-----> PERSONAL RECORD!! 5 drop set - 315x10 drop to 225x10 drop to 135x15 Hack Squats 1 180x15 2 270x12 3 360x10 4 180x12 Leg Press Machine 1 540x15 2 720x12 3 810x8 4 540x15 Leg Extentions supersetted with Lying Leg Curls 1 80x20 supersetted with 90x15 2 100x15 supersetted with 110x12 3 120x12 supersetted with 130x10 4 150x8 supersetted with 130x8 Stiff Legged Deadlifts 1 185x12 2 185x12 3 185x12 Notes: The gym was filled to capacity with the "New Year's Resolution crowds. Some days this can bother me, other days I am so locked in, i don't even notice it. Today was one of those days I was in the zone and nothing else mattered. I was especailly psyched to get that Personal Record on those Barbell Squats! My knees were feeling fantastic today, they warmed up easily and they had little to no pain, which is a far cry from where they were a couple of months back. |
| Posted by: Robert Moran Jan 16 2008, 12:06 PM |
| Last night's workout: 1/9/08 Chest and Triceps: Chest Barbell Bench Press warm-up 135x15 1 225x12 2 275x10 3 315x6 4 315x6 drop to 225x10 drop to 135x15 Barbell Incline Press 1 135x12 2 185x10 3 225x6 4 225x6 drop to 135x10 Barbell Decline Press - straight sets 1 185x12 2 185x12 3 185x12 Flat Bench Flyes 1 40x12 2 45x10 3 45x10 4 50x10 Triceps Decline Skull Crushers 1 75x12 2 95x10 3 105x8 Seated Overhead Dumbell Press 1 65x15 2 85x10 3 105x8 drop to 65x10 Rope Pressdowns 1 65x12 2 70x10 3 75x8 drop to 50x8 drop to 35x8 |
| Posted by: Robert Moran Jan 16 2008, 12:07 PM |
| last night was the first carb meal night of my first week of the Cut Diet and it was fantastic. I had forgotten how much that meal fills your stomach and increases vascularity. I will try to get some new pics up soon so i can show ya what I mean. Here how's the carb meal went down: Total Calories for 1/9/08: 3521 Calories including Carbohydrate night Every 21st meal is the Carb meal. It is the last meal and it replaces Meal 7. The Carb Meal must be eaten in this order. 1. 1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates 1 cup oatmeal (measured dry then add water and micro- wave) = 60g carbohydrates tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3. tbsp honey = 15g carbohydrates 4. 18 almonds = 15g fat 5. 10 oz yam or sweet potato = 75g carbohydrates 6. 2 tbsp peanut butter or almond butter = 15g fat 7. 180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals |
| Posted by: Robert Moran Jan 16 2008, 12:08 PM |
| PM Workout - 1/11/08 Sipped on Scivation Apple Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA during workout Back and Traps Back: Lat Pulldowns warm-up 100x20 1 160x12 2 170x10 3 190x8 4 200x6 drop to 150x8 Smith Machine Rows 1 225x12 2 275x10 3 295x8 4 315x6 T-Bar Rows: 1 3 platesx12 2 4 platesx10 3 5 platesx6 Seated Machine Rows 1 160x15 2 200x12 3 220x10 Deadlifts 1 225x15 2 315x15 3 315x12 Traps: Barbell Shrugs 1 225x15 2 315x12 3 315x12 Dumbell Shrugs 1 100x12 2 110x10 3 125x10 drop to 75x10 ------------------------------------------------------- 1/12 - Cardio and Abs 1/13 - OFF 1/14 - AM Cardio - 40 minutes on treadmill Current Supplements and Timing: Current Supplements: Scivation Xtend - Megadose - Apple Is amazing!!! Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio ? 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 ? CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 ? CLA + Sesamin + CLA ? hour Pre-workout ? 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 ? CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA |
| Posted by: Robert Moran Jan 16 2008, 12:09 PM |
| Last night's workout - 1/15/08 Quads, Hams & Calves Barbell Squats warm-up set 135x20 1 225x20 2 275x17 3 315x15 4 315x15 Stiff-Leg Deadlifts 1 135x20 2 155x17 3 185x15 4 185x15 Seated Leg Extentions 1 80x20 2 100x15 3 120x12 Seated Leg Curls 1 100x20 2 110x15 3 130x12 Standing Calf Raises on Smith Machine 1 225x20 2 275x15 3 315x12 Seated Calf Raises 1 90x20 2 135x15 3 180x12 Notes: I guess you can call this a hypertrophy day. My goal was to attempt to hit legs twice this week so I wanted to have a higher rep/lighter weight day today and i defintily accomplished that today. I had a pretty good workout and got a real nice pump going. Current Weight: 199lbs The rest of this week will run as follows: Tuesday - Chest, Shoulders, Triceps Wednesday - Back, Traps, Biceps Thursday - OFF (just ABS and Cardio) Friday - Legs Saturday - Upper Body Sunday - OFF - LET'S GO GIANTS!!! |
| Posted by: Robert Moran Jan 16 2008, 12:14 PM |
| With 1 week of the Cut Diet (www.scivationbooks.com) under my belt, week 2 will be more of the same: Here is the meal plan for week #2 Cut Diet 3000 DURING Workout Shake = 1 scoop Primal EAA with 4-8 scoops Xtend (Bodyweight pending ? 0.17g BCAAs/lb bodyweight) in 20- 24 oz cold water Meal 1 6 egg whites 1 whole egg 2 oz grilled chicken 1.33 cup steamed spinach 2 tbsp peanut butter or 18 almonds or 3 oz avocado 6.5 oz PEELED ruby red grapefruit ? splenda packets can be used to sweeten if desired 42g protein, 25g carbohydrates, 20g fat Meal 2 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)+ 5g GlutaForm 24 almonds 2 cup steamed Broccoli or green beans or 16 oz steamed asparagus 42g protein, 20g carbohydrates, 20g fat Meal 3 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 4 oz avocado or 24 almonds 42g protein, 15g carbohydrates, 20g fat Meal 4 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 4 oz avocado or 24 almonds 42g protein, 15g carbohydrates, 20g fat Meal 5 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)+ 5g GlutaForm 24 almonds 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 42g protein, 15g carbohydrates, 20g fat |
| Posted by: Robert Moran Jan 16 2008, 12:15 PM |
| Meal 6 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1 cup steamed Broccoli or green beans or 8 oz steamed asparagus 2 oz avocado + 6 almonds or 3 oz avocado or 18 almonds 6.5 oz PEELED ruby red grapefruit ? splenda packets can be used to sweeten if desired 49g protein, 25g carbohydrates, 15g fat Meal 7 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 3 oz avocado or 18 almonds or 2 oz avocado + 6 almonds 49g protein, 15g carbohydrates, 15g fat Protein ? 308g = 1232 Calories, Carbohydrates (not including Carbohydrate night) ? 130g = 520 Calories, Fat ? 130g = 1170 Calories Total Calories ? 2922 Calories NON-carbohydrate night Total Calories ? 3521 Calories ? Carbohydrate nights Every 21st meal is the Carb meal. It is the last meal and it replaces Meal 7. The Carb Meal must be eaten in this order. 1.5 cups steamed green beans or 12 oz asparagus = 15g 1. carbohydrates 1 cup oatmeal (measured dry then add water and micro- 2. wave) = 60g carbohydrates tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3. ? tbsp honey = 15g carbohydrates 4. 4-6 packets splenda for sweetening 18 almonds = 15g fat 5. 10 oz yam or sweet potato = 75g carbohydrates 6. 2 tbsp peanut butter or almond butter = 15g fat 7. 4-6 packets splenda for sweetening 180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals |
| Posted by: Robert Moran Jan 16 2008, 12:17 PM |
| Last night's workout: Chest, Shoulders and Triceps exercises done in this order: Chest: Incline Barbell warm-up 135x15 1 185x13 2 225x12 3 255x10 Flat Bench Dumbell 1 100x14 2 110x12 3 120x10 Incline Dumbell Flyes 1 40x12 2 45x10 3 50x10 Seated Machine Flyes 1 100x12 2 110x10 Shoulders: Seated Dumbell Press 1 60x15 2 70x12 3 75x10 Bent Over Dumbell Raises 1 35x15 2 40x12 3 45x10 1-arm Standing Dumbell Lateral Raise 1 30x12 2 35x10 Triceps: Smith Machine Close Grip Bench Press - straight sets 1 175x12 2 175x12 3 175x12 Flat Bench Skull Crushers w/EZ-bar (25lb bar) 1 75x12 2 95x10 3 105x8 Standing Rope Pressdowns 1 60x15 2 65x12 3 70x10 Notes: After about a little over a week's worth of the Cut Diet, I am feeling fine. My weights are still pretty decent, even thought these last couple of days have been hypertrophy-type days. My energy levels are good and I am confident I have a good plan in place. I was taking in an avg. of 3500 calories in the weeks leading up to the start of the cut diet on 1/7/08. I am currently running the Cut Diet at 3000 cals and I have no problem adjusting it if I don't see the desired results in the comming weeks. I have a different mental approach to the Cut Diet this time around and I think it has EVERYTHING to do with the fact that I am not using it to prep for a show. Even though my diet is strict and there will be no deviation from it at all, I don't feel the "weight" of having to be ready for a show by a given date. This is much more of a leasurely approach and I think it will help greatly when it comes to the point when I do in fact start prepping for my Pro Debut! __________________ |
| Posted by: Robert Moran Jan 29 2008, 03:02 PM |
| 1/17/08 - Back, Traps & Biceps Back: Lat Pulldowns warm-up 100x20 1 160x12 2 170x10 3 190x8 Smith Machine Rows 1 225x12 2 275x10 3 295x8 4 315x6 T-Bar Rows: 1 3 platesx12 2 4 platesx10 3 5 platesx6 Seated Machine Rows 1 160x15 2 200x12 3 220x10 Deadlifts 1 225x15 2 315x15 3 315x12 Traps: Barbell Shrugs 1 225x15 2 315x12 3 315x12 Dumbell Shrugs 1 100x12 2 110x10 3 125x10 drop to 75x10 Standing Barbell Curls: 1 95x12 2 105x10 3 115x8 Seated Dumbell Curls: 1 35x12 2 40x10 3 45x8 Preacher Curl Machine x2 sets Notes: Fantastic workout. I had to flip my workout and rest days a bit this week but I still plan to hit Legs and another bodypart this weekend! Keep Lifting! |
| Posted by: Robert Moran Jan 29 2008, 03:03 PM |
| Sunday workout 1/20/08 Sipped on 8 scoops of Refreshing Apple Xtend, 1 scoop Primal EAA & 2 scoops Beta Alanine during this workout. Quads and Hams Quads: Barbell Squats warm-up set 135x15 1 225x15 2 315x12 3 405x10 4 465x5 - tied personal record! Hack Squats 1 180x15 2 270x12 3 360x10 Leg Press Machine 1 540x15 2 720x12 3 810x8 Leg Extentions supersetted with Lying Leg Curls 1 80x20 supersetted with 90x15 2 100x15 supersetted with 110x12 3 120x12 supersetted with 130x10 4 150x8 supersetted with 130x8 Stiff Legged Deadlifts 1 185x12 2 185x12 3 185x12 Calves: Smith Machine Calf Raises x 3 sets Seated Calf Raise x 3sets Current Weight: 198lbs (weighed first thing in the AM) |
| Posted by: Robert Moran Jan 29 2008, 03:04 PM |
| Last night's workout: 1/21/08 Quads, Hams & Calves Barbell Squats warm-up set 135x20 1 225x20 2 275x17 3 315x15 4 315x15 Stiff-Leg Deadlifts 1 135x20 2 155x17 3 185x15 4 185x15 Seated Leg Extentions 1 80x20 2 100x15 3 120x12 Seated Leg Curls 1 100x20 2 110x15 3 130x12 Standing Calf Raises on Smith Machine 1 225x20 2 275x15 3 315x12 Seated Calf Raises 1 90x20 2 135x15 3 180x12 Cardio - done post-workout for 35 minutes on Treadmill and then another 20 minutes of dog walking in the park. Notes: This workout was rep-for-rep, pound-for-pound the same as my Leg hupertrophy day last week. Thanks to the good Dr. King, I had the day off and I was able to get into the gym around noon. All in all, I had a good workout day and I am really starting to recover from the cold that BLASTED me late last week. My throat is less sore and all i am left with now is some delicious mucus and a weak cough. I am really looking forward to my carb meal 2nite! Current Weight: 197lbs - weighed first thing in the AM ------------------------------------------------ On tap for 2nite: Chest, Tris and Shoulders |
| Posted by: Robert Moran Jan 29 2008, 03:50 PM |
| last night's workout: 1/22/08 Last night's workout: Chest, Shoulders and Triceps exercises done in this order: Chest: Incline Barbell warm-up 135x15 1 185x13 2 225x12 3 265x10 4 275x8 Flat Bench Barbell 1 225x14 2 275x12 3 315x10 Incline Dumbell Flyes 1 40x12 2 45x12 3 50x10 Dips - full range of motion 1 BWx15 2 BWx15 Shoulders: Seated Barbell Press 1 115x15 2 135x12 3 155x10 Bent Over Dumbell Raises 1 50x12 2 50x12 3 55x10 Standing Dumbell Lateral Raise 1 30x12 2 35x10 3 35x10 Triceps: Smith Machine Close Grip Bench Press - straight sets 1 175x12 2 175x12 3 175x12 Flat Bench Skull Crushers w/EZ-bar (25lb bar) 1 75x12 2 95x10 3 105x8 Standing Rope Pressdowns 1 60x15 2 65x12 3 70x10 Notes: Anothing great workout in the books 2nite. I am really starting to feel strong on all of these exercises and the combo of doing some many body parts on one day is becoming routine - which is a good thing. Cardio - 30 minutes post-workout LI on treadmill ---------------------- 1/23/08 - Travel Day --------------------------------------------------------------- 1/24/08 - Back, Biceps and Traps! |
| Posted by: Robert Moran Jan 29 2008, 03:52 PM |
| 1/24/08 - Back, Traps & Biceps Back: Wide-Grip Pull-ups warm-up BWx15 1 BWx12 2 BW+25x10 3 BW+25x10 Close-Grip Cable Rows 1 170x15 2 190x12 3 210x10 Hammer Strength Rows: 1 3 plates per side x12 2 3.5 plates per sidex10 3 4 plates per side x6 Deadlifts 1 225x15 2 315x15 3 315x12 Traps: Front Barbell Shrugs 1 225x15 2 315x12 3 315x12 Rear Barbell Shrugs 1 225x15 2 315x12 3 405x12 Standing Barbell Curls: 1 95x12 2 105x10 3 115x8 Seated Dumbell Curls: 1 35x12 2 40x10 3 45x8 Preacher Curl Machine x2 sets Weight: 195 lbs |
| Posted by: Robert Moran Jan 29 2008, 03:54 PM |
| 1/25/08 - Quads, Hams & Calves Barbell Squats warm-up set 135x20 1 225x10 2 315x12 3 405x8 Leg Press 1 540x20 2 720x15 3 810x12 Seated Leg Extentions 1 120x12 2 150x10 3 160x8 Stiff-Leg Deadlifts 1 135x20 2 155x17 3 185x15 Seated Leg Curls 1 100x20 2 110x15 3 130x12 Standing Calf Raises on Smith Machine 1 225x20 2 275x15 3 315x12 Seated Calf Raises 1 90x20 2 135x15 3 180x12 Notes: I am feeling great rounding out my third week of the Cut Diet. My energy levels are holding steady and my weight is slowly starting to dip. Starting weight: 202 Current Weight: 195 |
| Posted by: Robert Moran Jan 29 2008, 03:55 PM |
| 1/26/08 - OFF 1/27/08 Shoulders, Biceps and Triceps: Shoulders Seated Shoulder Press x 3 sets Dumbell Lateral Raise supersetted with Bent-Over Raises x 3 sets Cable Front Raises x 3 sets Biceps and Triceps supersets 1 Standing Barbell Curls supersetted with Lying Skull Crushers 2 Prone Incline Barbell Curls supersetted with V-Bar Cable Pressdowns x 3 sets 3 Preacher Curl Machine supersetted with Seated Incline Tricep Extention Machine x 3 sets Cardio - 35 total minutes post-workout (5 on stepmill and 30 on treadmill) |
| Posted by: Robert Moran Jan 31 2008, 02:22 PM |
| 1/28/08 - AM Cardio - 40 minutes of treadmill ---------------------------------------------- 1/29/08 - PM Workout - Pre-workout - Nitrocharge (1 scoop) + Vasoxplode (2 scoops_ Sipped on Xtend, Beta Alanine, and Primal EAA Chest and Calves - Chest done in rollin on 30's style! http://www.bodybuilding.com/fun/lobliner35.htm Flat Bench Barbell - warm-up - 135x15 1 225x15 2 275x12 3 315x6 4 335x4 225 for 5 sets of 6 reps each Incline Dumbell Press 1 80x15 2 90x12 3 100x8 4 110x6 Incline Dumbell Flye 1 40x12 2 45x10 3 50x10 Flat Bench Dumbell Flye 1 50x12 2 55x10 3 60x10 Dips 1 BWx15 slow reps 2 BWx15 slow reps Calves Standing Calf Raise on Smith Machine 3 setsx20 reps each set Seated Calf Raise - 3x20 reps on each set w/2 second hold at peak Current Suppliments: Current Supplements: Scivation Xtend - Megadose - Apple Is amazing!!! Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out www.scivationbooks.com for more info! Current Weight: 195 lbs |
| Posted by: Robert Moran Jan 31 2008, 02:23 PM |
| Last night's workout: 1/30/08 Quads & Hams Barbell Squats warm-up set 135x20 1 225x15 2 315x10 3 405x8 4 455x5 ----> 315x8 ---> 225x10 ---> 135x18 Hack Squats 1 180x20 2 270x15 3 360x12 4 450x8 ---> 180x12 Seated Leg Extentions 1 100x15 2 130x12 3 150x10 Seated Leg Curls 1 100x20 2 110x15 3 130x12 Stiff-Leg Deadlifts 1 135x20 2 155x17 3 185x15 4 185x15 Notes: Was another good leg workout last night. I am entering the end of the 3rd week of the Cut Diet and I am feeling as strong as ever. I am confident Current Suppliments: Scivation Xtend - Megadose Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out www.scivationbooks.com for more info! |
| Posted by: Robert Moran Feb 5 2008, 10:36 AM |
| Last night's workout: 2/1/08 Back and Traps Barbell Deadlifts warm-up - 135x15 1 225x15 2 315x12 3 365x10 4 405x6 Barbell Rows 1 135x15 2 185x12 3 225x10 Weighted Pull-ups 1 BW+25x12 2 BW+25x10 3 BW+25x8 Hammer Strength Low Rows 1 180x15 2 270x12 3 320x10 4 180x15 w/2 sec. hold @ peak Seated Pulldowns 1 160xtill failure (can't recall the number of reps!) 2 160xtill failure (can't recall the number of reps!) 3 180xtill failure (can't recall the number of reps!) Behind the Neck Pulldowns Lightweight for 2 sets Notes: What a freakin workout! My deadlifts were not as strong as they have been in the past couple of weeks. I really expected them to be a little bit stronger since I had placed them at the end of my workouts but I really concentrated hard on feeling the contractions during this back-only workout and boy did it pay off. I was taxed by the end and I was really sore the next day - I would say MISSION ACCOMPLISHED!!! Current Suppliments: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out www.scivationbooks.com for more info! Current Weight: 195 lbs __________________ |
| Posted by: Robert Moran Feb 5 2008, 10:37 AM |
| Last night's workout: 2/2/08 Arms - Biceps, Triceps & Forearms Biceps: Barbell Curls warm-up - 65x12 1 85x12 2 95x10 3 115x8 Preacher Curl Machine 1 Using 45lbs plate in middle positionx12 slow-reps 2 Using 45lbs plate in middle positionx12 slow-reps 3 Using 55lbs in middle positionx10 slow-reps Highly reccomended!!!! Pull-ups - palms facing you, concentration on the biceps 1 BWx12 2 BWx12 3 BWx10 supersetted with Incline Dumbell Curls 1 30x10 2 30x10 3 35x8 Triceps Decline Skull Crushers w/25lb EZ-Bar 1 75x12 2 95x10 3 115x10 Cable Pressdowns 1 70x12 2 80x10 3 90x8 plus 2 forced reps Highly reccomended!!!! Weighted Bench Dips 1 BW+45x15 2 BW+65x12 3 BW+85x10 supersetted with Standing Cable Overhead Rope Extentions 1 90x12 2 100x10 3 100x8 Forearms: Barbell Wrist Curls x3 sets Standing Barbell Reverse Curls x3sets Notes: I have fortunate enough to get the chance to lift with my younger brother, who is among the best training partners I know. I trained with him for many years but because of the way our schedules are now, we rarely training together. There is always a great engery when we train and there are always a bunch of laughs invovled as well. Current Suppliments: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out www.scivationbooks.com for more info! Current Weight: 194 lbs |
| Posted by: Robert Moran Feb 5 2008, 10:38 AM |
| Last night's workout: 2/5/08 AM Cardio ? 35 minutes on treadmill on empty stomach Sipped on 6 scoops of Xtend before and during cardio. Shoulders, Traps and Calves Shoulders: Seated Shoulder Press Warm-up: 95x15 1 135x12 2 185x10 3 205x6 4 135x15 Seated Dumbbell Shoulder Press 1 70x15 2 85x12 3 90x10 Seated Dumbbell Lateral 1 30x12 2 35x10 3 35x10 Wide-grip Barbell Upright Rows ? straight sets 1 95x12 2 95x12 3 95x12 Dumbbell Bent-over Lateral Raises 1 40x15 2 50x12 3 60x10 Traps Dumbbell Shrugs x 3 sets Rear Barbell Shrugs x 3 sets Calves Angled Calf Machine x 3 sets Seated Calves x 3 sets Notes: Had a pretty sick workout last night. I think another goal of my ?off-season? would be to step up my seated military press. I would really like to increase the weights and I think that would be a major concentraition of mine over the next couple of months. Even though I am dieting and taking in a slightly decreased amount of calories, I think I could still make some strides in that area. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out www.scivationbooks.com for more info! Current Weight: 194 lbs |
| Posted by: Robert Moran Feb 6 2008, 12:43 PM |
| Last night's workout: 2/5/08 PM Cardio ? 35 minutes on treadmill on empty stomach Sipped on 6 scoops of Xtend before and during cardio. Quads & Hams Quads Barbell Squats Warm-up set 135x15 1 225x12 2 315x10 3 405x8 4 455x6 5 225x12 ---- Pause Squats!!! Hack Squats 1 180x15 2 270x12 3 360x10 4 450x8 Leg Press 1 630x17 2 720x15 3 810x12 Seated Leg Extensions 1 110x15 2 130x12 3 140x10 drop to 70x10 Hams Lying Leg Curls 1 90x15 2 110x12 3 130x8 drop to 70x12 4 70x12 feet together 5 90x10 feet together Seated Leg Curls 1 100x15 2 120x12 3 130x10 Notes: It?s days like this where I truly wish that my gym was not down 3 flights of stairs. There were definitely some moments where I considered doing a little bit less, but then I dug down and blasted the weights even harder. Great workout! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out http://www.scivationbooks.com for more info! Current Weight: 194 lbs I snapped some pics this morning after my morning cardio. Sorry for the poor angles and lighting but I took em in a bit of a rush. Next time, I?ll try to get the wheels in the shots! I am happy with my current progress and I still have about 10 more weeks of running the Cut Diet before I hop on the CHA Diet to start gaining some lean mass.   |
| Posted by: Robert Moran Feb 12 2008, 11:14 AM |
| Last night's workout: 2/7/08 PM Cardio - 37 minutes on treadmill Sipped on 6 scoops of Xtend before and during cardio. Chest & Triceps Chest Incline Barbell warm-up 135x15 1 225x12 2 275x10 3 275x8 4 285x6 drop to 225x6 drop to 135x10 rest-pause style! Flat Bench Dumbell Press 1 100x12 2 110x10 3 120x8 4 120x8 including 2 forced reps Flat Bench Dumbell Flyes 1 40x12 2 50x10 3 60x8 Cable Cross Overs 1 50x15 2 60x12 3 65x10 4 50x15 Low Cable Cross Overs 1 30x15 2 30x15 Triceps Standing Cable Pressdown x 3 sets Standing V-bar Pressdown x 3 sets Seated Dumbell Behind The Neck Press x 3 sets Notes: By the time I rolled around to my second set of triceps, they were already pumped. I was on the verge of heading for the door without doing cardio but that little voice named DESIRE creeped in and I hit the treadmill with a vengance. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out www.scivationbooks.com for more info! Current Weight: 194 lbs |
| Posted by: Robert Moran Feb 12 2008, 11:15 AM |
| Last night's workout: 2/8/08 AM Cardio - 37 Minutes of LI cardio on treadmill Back Barbell Deadlifts warm-up - 135x15 1 225x15 2 315x12 3 365x10 4 405x6 5 315x8 Wide-grip handle Pulldowns 1 160x12 2 180x10 3 200x8 4 200x6 Dumbell Rows supersetted with Close-grip Cable Rows 1 100x12 -- 130x15 2 100x10 -- 150x12 3 100x10 -- 160x10 Seated Pulldowns 1 160xtill failure 2 160xtill failure 3 180xtill failure Behind the Neck Pulldowns Lightweight for 2 sets Notes: I ran my back workout very similar to last week's. The deadlifts lelt great but I am thinking of doing them on a seperate day next week, just to really give them my all. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out www.scivationbooks.com for more info! Current Weight: 194 lbs __________________ |
| Posted by: Robert Moran Feb 12 2008, 11:16 AM |
| Last night's workout: 2/10/08 Post-Workout Cardio - 37 Minutes of LI cardio on treadmill Biceps, Forearms, Calves, Abs & Cardio Biceps Barbell Curls warm-up - barx12 1 95x10 2 115x8 3 125x6 4 85x10 Preacher Curl (25lb Bar) 1 75x12 2 95x10 3 105x8 4 75x10 Seated Dumbell Curls 1 30x10 2 35x8 3 35x8 2-arm High Cable Curls 1 35x15 2 45x12 3 55x10 4 55x8 Calves Standing Calf Raises on Smith Machine - 3 sets with 2 second hold on top and 2 second hold on the bottom - at least 15 reps per set Seated Calf raise - 3 sets with 2 second hold on top and 2 second hold on the bottom - at least 15 reps per set Forearms Behind the back barbell wrist curls x 3 sets Reverse Preacher Curls supersetted with standing wrist curls x 3 sets Abs Hanging Leg Rasies Crunches on swiss ball Cable Rope Crunches Notes: Today was a mix of smaller bodyparts. It was a nice sunday workout and I am psyched for the week ahead of me!!! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out www.scivationbooks.com for more info! Current Weight: 194 lbs __________________ |
| Posted by: Robert Moran Feb 12 2008, 11:17 AM |
| Last night's workout: 2/11/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 6 scoops of Xtend before and during cardio. Shoulders & Traps Standing Dumbell Laterals warm-up 20x15 1 30x12 2 35x10 3 40x8 4 40x6 Rear Delt Raises 1 40x12 2 50x10 3 60x8 4 60x6 Seated Military Press 1 135x12 2 155x10 3 185x8 4 185x6 Barbell Clean & Press 1 95x12 2 115x10 3 115x8 Wide-grip upright row 1 95x15 2 95x15 3 115x8 Traps Hammer Strength Shrugs 1 180x15 2 270x12 3 360x10 Dumbbell Shrugs 1 135x12 2 135x12 3 135x12 drop to 65x10 Notes: I changed things up a bit from last week and I did my lateral work before the pressing movements. This was a really nice change and I think I will continue to hit shoulders this way for another couple of weeks. On a seperate note, I am really psyched to go out to the Arnold Classic in a couple of weeks. Not only will this be my first Arnold (which is awesome on its own), I will get the chance to finally meet up with a ton of people I only know through the boards. I hope these next couple of week fly by. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out www.scivationbooks.com for more info! Current Weight: 194 lbs __________________ |
| Posted by: rich_55 Feb 13 2008, 01:06 PM | ||
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| Posted by: Robert Moran Mar 6 2008, 12:06 PM |
I am back after an incredible weekend of fun, food, friends and kick a$$ workouts at the 2008 Arnold Classic. i will try to collect my thoughts and post them later on but here are a few pics for now....     |
| Posted by: Robert Moran Mar 6 2008, 12:08 PM |
| Arnold Classic Weekend Workout 2/28/08 - OFF (packed up my stuff and got to bed early!!! 2/29/08 - Left NY @ 3:30am for the big 10 hour drive to the Arnold Classic Got in a Shoulders and Arms session with fellow Team Scivation members Bill (billfinkbiner) & Ron (AsianDisaster) @ Metro Fitness starting at 11:30pm!!!  Shoulders and Arms Shoulders: Seated Smtih Machine Press Dumbell Lateral Raises Reverse Flyes on Pec Deck  Barbell Front Raises  Arms - Bi & Tri Superset Barbell Curl w/Close Grip Bench DB Curl w/Weighted Dips  Notes: After a 10 hour drive, putting together countless bags at the ****.com booth @ the Arnold Classic expo, I was spent. But when the Team said that they were going to head over to train.....I knew I could not miss the chance. It was an awesome workout that even when we finished it, we will had the energy to do a 4 man posedown! There was such a good energy between the three of us. I could not imagine what it would be to train with these guys on a regular basis! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin Current Diet: Cut Diet 3000 check out http://www.scivationbooks.com for more info! Current Weight: 192 lbs |
| Posted by: Robert Moran Mar 6 2008, 12:13 PM |
| Last night's workout: 3/5/08 AM Cardio ? 35 minutes on treadmill on empty stomach Sipped on 6 scoops of Xtend before and during cardio. Back Barbell Deadlifts warm-up 135x15 1 225x12 2 310x10 3 365x8 4 225x10 Barbell Rows 1 225x10 2 225x10 3 245x8 Dumbell Rows 1 90x12 2 100x10 3 110x8 Weighted Pull-ups 1 BW+25x10 2 BW+25x10 3 BWx15 T-bar Rows 1 90x15 2 135x12 3 180x8 Low Rows x 3 sets Notes: It was a complete struggle all through the workout. My mind was totally into every since set of every single exercise but my body wanted to be laid up in bed. I am still trying to fight off this cold and after skipping two gym days this week, I really wanted to get in there and tear things up. It did feel good to go and get it done but I am still not close to 100%........yet. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin Current Diet: Cut Diet 3000 check out http://www.scivationbooks.com for more info! Current Weight: 191 lbs |
| Posted by: Robert Moran Mar 11 2008, 12:27 PM |
| I'll make this short and sweet. Yesterday, I found out that as a new WNBF Pro, I had to compete within a year of winning my Pro Card. As some of you know, I was not planning on competing in 2008. There are too many life-events that will dominate my life and I figured that the extra time in between shows would actually give me the opportunity to make improvements. I had read my Pro contract cover-to-cover to make sure I could do this. The bottom line is the contract does not include any information and I was actually very fortunate to have had this brought to my attention. I immediately e-mailed the powers that be and I was granted an extention. So........... I will be competing as a Pro for the FIRST TIME on Saturday, September 13, 2008 in Kansas City, KS at the WNBF Pro International Championships. In two simple words......."IT'S ON" [b]It's time to show them what the Team is made of! 27 Weeks Out! |
| Posted by: Robert Moran Mar 11 2008, 12:28 PM |
| b]Last night's workout: 3/6/08[/b] AM Cardio ? 35 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Chest  Flat Bench Barbell warm-up 135x12 1 225x12 2 225x10 3 275x8 4 275x8 5 225x6 6 225x6 Incline Dumbell Press 1 95x10 2 105x8 3 115x6 4 115x6 5 75x12 Incline Dumbell Press 1 40x10 2 40x10 3 40x10 Weighted Dips 1 BW+45x12 2 BW+45x12 3 BW+45x12 4 BWx10 Dumbell Pullovers - Asian Disaster Style!!! x 3 sets Notes: Despite feeling severly under the weather, I had a great chest workout. If I was feeling a little bit better, I would have thrown in either come calves or an arm movement. I will start my correspondance with Derek and work with him for my upcomming contest prep. With Scivation on my side, it is going to be a great run at my first Pro show. |
| Posted by: Robert Moran Mar 11 2008, 12:30 PM |
| ]Last night's workout: Friday - 3/7/08 AM Cardio ? none Arms - Biceps and Triceps Biceps Standing Barbell Curls x 4 sets Seated Precher Curls x 2 close grip Seated Precher Curls x 2 wide-grip Superset - Chin-ups (bicep concentration) w/seated incline curls x 3 sets Concentration curls x 2 sets Triceps Skull Crushers on flat bench x 4 sets V-bar Pressdown x 3 sets Dip Machine x 3 sets Notes: Another good workout despite being under the weather. The mental effects of getting ready for a show carried me through this workout. I am so psyched that I can now focus on making it to the stage. I have already started to think about my posing routine and I have some great ideas that I am starting to put together! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin |
| Posted by: Robert Moran Mar 11 2008, 12:31 PM |
| ]Last night's workout: 3/8/08 AM Cardio ? none Legs ATG Squats - warm-up 135x10 1 135x12 2 225x10 3 315x10 4 315x8 Leg Press 1 540x15 2 630x12 3 720x10 4 810x8 drop to 540x10 drop to 360x10 Barbell Lunge 1 115x12 2 135x10 3 135x10 Hams Stiff Legged Deadlift on Smith Machine 1 135x15 2 185x10 3 225x8 Lying Leg Curl 1 95x14 2 105x12 3 115x10 4 75x15 Calves Angled Calf Machine x 3 sets Notes: I felt like I really had to battle through this workout but it's days like these that seperate the champs from the rest of the pack. These are the days that truly make the difference. Today, I took a step back and truly evaluated my leg training. Specfically my squating. As of late, I have been pushing some major weight on squats. The flip side is I would wake up the next day and my legs were not as sore as they should have been for pushing that sort of weight. In addition, my knees were starting to absolutely kill me. So yesterday, I really broke it down and went back to basics - full range of motion, dropping ALL THE WAY down and powering back up. Well, that was it and by the end of my squats sets - it was on! My quads were on FIRE and my knees were pain free. Just like that! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3000 check out http://www.scivationbooks.com for more info! Current Weight: 190 lbs[/QUOTE] |
| Posted by: Robert Moran Mar 11 2008, 12:32 PM |
| Last night's workout: 3/10/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. No workout last night 3/11/08 Notes: Happy Anniversary to me......sort of. Today is March 11, 2008. 2 years ago today I was on stage for the NBI Tri-state Open. The NBI was a natural organization that has disolved over the last couple of years. One of its main shows, that was held in Tarrytown, NY is now an OCB show. This show was my second and I ended up winning my class. I ended up chatting backstage with a guy by the name of Raf Vasquez (Raf91) and we have stayed friends ever since. I remember chatting with him about supplements and dieting and I distinctly remember talking to him about a little product called Xtend. Raf went on to compete in a couple of INBF shows before winning his WNBF Pro card. It was a small show in comparison to the INBF show I did a little over a year later but it was just as fun. Here are a couple pics:     Raf and I:   |
| Posted by: Robert Moran Mar 11 2008, 12:33 PM |
| Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3000 check out http://www.scivationbooks.com for more info! Current Weight: 190 lbs |
| Posted by: Robert Moran Mar 21 2008, 10:10 AM |
| ]Last night's workout: 3/14/08 AM Cardio ? 37 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Back Cybex Lat Pulldown Machine Barbell Rows 1 225x10 2 225x10 3 245x8 Dumbell Rows 1 90x12 2 100x10 3 110x8 Weighted Pull-ups 1 BW+25x10 2 BW+25x10 3 BWx15 T-bar Rows from the floor 1 90x15 2 135x12 3 180x8 Barbell Deadlifts warm-up 135x15 1 225x12 2 310x10 3 365x8 4 225x10 Notes: I am gaining a more narrowed focus when it comes to my workouts. I am starting to get into my mode where I am all business in the gym. Normally, when I arrive I can waste plenty of time, just saying hello to people. When my contest prep starts, this all goes away and it is strictly business from the time i enter the front door until the time I finish my last rep. My friends understand what it means when I prep for a show. No more socializing in between sets, no more giving people advice on thier form. This is my time and this is the difference between just being happy to be on stage and training to win.   Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin |
| Posted by: Robert Moran Mar 21 2008, 10:11 AM |
| b]Last night's workout: 3/17/08[/b] AM Cardio ? 37 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Shoulders, Traps, & Abs Dumbell Shoulder Press warm up - 40x15 1 80x12 2 90x10 3 100x8 70x6 for 5 sets - Rollin' on 30's Standing Dumbell Lateral Raise 1 30x15 2 35x12 3 35x12 4 40x10 Prone Incline DB Rear Delt Raise 1 30x12 2 35x10 3 40x8 4 40x8 Smith Machine Upright Row x 4 sets 1-arm Cable Lateral Raise 1 30x12 each arm 2 30x12 each arm Traps: Front Barbell Shrugs supersetted w/Rear Barbell Shrugs 1 225x15 2 315x12 3 315x12 4 225x15 Abs: Hanging Leg Raises x 4 sets Decline Crunches x 3 sets Oblique Crunches x 2 sets Notes: Very intense shoulder workout last night. I really wanted to put up the 110lbs dumbells on the seated dumbell press, but last night would not be the night for it. I tried but I couldn't balance them enough b/c my shoulders were already shot from the previous sets. Tonight, I will be hitting legs and I am already psyched up for it. |
| Posted by: Robert Moran Mar 21 2008, 10:12 AM |
| b]Last night's workout: 3/18/08[/b] AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Quads, Hams & Calves Barbell Squats warm-up: 135x12 warm-up #2: 135x12 1 225x12 2 315x10 3 365x8 4 405x4 5 PAUSE SQUATS - 275x10 Leg Press 1 630x15 2 630x15 3 680x12 4 720x12 5 720x12 Smith Machine Lunges 1 115x12 2 135x10 3 135x10 4 135x10 Leg Extentions 1 90x15 2 110x12 3 130x10 4 70x15 Hams Standing Leg Curl Machine x 4 sets Lying Leg Curl x 4 sets Calves Tri-set - Angled Calf Machine/Bodyweight Standing Calf Raise/Calf Raise from Floor x 3 sets Tri-set - Seated Calf Raise/Toe Raise/Heel Raise x 3 sets Notes: I accomplished my goal last night as I absolutely killed my legs. This was an all out assault on my weak ass wheels and when the dust cleared, I was barely able to stand. I hit the treadmill for an extra 10 minutes post-workout just to help stretch out my quads. I have no doubt that I have made some improvements in my legs over the last couple of months and things will only get better as I get deeper and deeper into my contest prep. |
| Posted by: Robert Moran Mar 21 2008, 10:14 AM |
| ]Last night's workout: 3/19/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Chest & Triceps Chest Flat Bench Barbell warm-up - 135x12 1 225x12 2 275x8 3 315x6 4 225x8 5 225x8 6 225x8 Incline Dumbell Press 1 90x12 2 100x10 3 110x8 4 120x6 5 90x8 6 90x8 Flat Bench DB Flye 1 60x10 2 60x10 3 60x10 Incline Press Machine x 2 sets Weighted Dips 1 BW+45x6 2 BWx12 3 BWx10 Triceps Straight Bar Pressdown 1 90x12 2 100x10 3 100x10 EZ-bar Skull Crushers 1 95x10 2 95x10 3 105x8 Rope Pressdowns 1 65x12 2 75x10 3 75x10 drop to 50x10 drop to 35x10 Notes: I went with the classic Chest/Tri's split last night and it was another intense affair. I have been training solo lately but that has no effect on my drive, effort, or intensity. I am starting to look noticeibly leaner. I don't think I have mentioned it in my previous workout updates but I have switched over to the CHA diet from the Cut Diet. Being as carb-sensitive as I am, I know this diet will work fantasticly as I use it to prep for the stage. |
| Posted by: Robert Moran Mar 21 2008, 10:15 AM |
| Last night's workout: 3/20/08 Cardio ? NONE Back and Biceps Back Barbell Deadlifts warm-up 135x10 1 225x15 2 315x12 3 405x8 4 315x10 5 225x15 Barbell Rows 1 225x12 2 225x10 3 225x10 4 225x10 Reverse Grip Pulldowns 1 140x15 2 180x12 3 200x10 4 210x8 drop to 140x10 Close Grip Rows 1 180x10 2 200x8 3 220x6 T-bar Rows 1 2 plates x15 2 3 plates x12 3 4 plates x10 4 5 plates x6 Assisted Wide-grip Pullups 1 BWx8 then 8 more assited 2 BWx8 then 8 more assited 3 BWx8 then 8 more assited Biceps Barbell Curls x 5 sets Incline DB Curls x 3 sets One-arm Cable Preacher Curls x 3 sets Notes: "I still have far to go no doubt But I'm getting closer, getting closer" Getting Closer - Billy Joel While Marc's quoting gangsta rap, I'm quoting Billy Joel! Seriously though, it was one intense workout and I am one day closer. Each workout counts. With each rep, I come one step closer. When I step on that stage, I will do so knowing I have done every damn thing within my power to bring my best there. |
| Posted by: Robert Moran Mar 31 2008, 12:33 PM |
| Last night's workout: 3/21/08 AM Cardio: 40 minutes on treadmill. Sipped on 8 scoops of Xtend Calves, Forearms & Abs Calves Standing Calf Raise x 4 sets Toe Press on Leg Press Machine x 3 sets Seated Calf Raise - drop set starting with 5 plates Forearms Wrist Crusl/Reverse Curls superset x 3 sets Dumbell Hammer Curls x 3 sets Behind the back Barbell Wrist Curls - close grip/wide grip superset x 3 sets Abs Hanging Leg Raise x 4 sets Cable Crunches x 3 sets Decline Crunches x 2 sets 20 Minutes of low-intensity cardio post-workout Notes: What a capper to the end of a great week. I am going to hit the gym tomorrow as well for some legs/cardio. 1 week down - 25 to go baby! |
| Posted by: Robert Moran Mar 31 2008, 12:34 PM |
| Last night's workout: 3/22/08 Cardio: 30 minutes on treadmill. Done post-workout at a low-impact pace on a 4 incline. Light Quads & Hams Tip-Toe Squats on Smith Machine: warm-up set barx25 1 135x20 2 185x15 3 225x12 4 275x10 Barbell Squats with varied stances 1 wide stance then close stance superset - 135x10each 2 wide stance then close stance superset - 135x10each 3 wide stance then close stance superset - 135x10each Leg Extention supersetted with Walking Dumbell Lunges 1 130x10 then 40x10 steps 2 150x10 then 40x10 steps 3 170x10 then 40x10 steps 4 210x6 then 40x10 steps Hams Stiff Legged Deadlifts 1 135x12 2 185x10 3 225x8 4 225x8 Notes: Had a fantastic saturady leg extention. The Tip-toed squats were a great way to start things off and they really got some blood into my quads, FAST! This week I am going to start the Tri-phase Training program again. I saw some great results the first time around and I can't wait to see what I can do with it during my pre-contest run! I believe I will add some exercises here and there in order to fit what I need to accomplish. Like Marc always says...."the body is not a textbook." I always keep strict accounts of how I am feeling as far as my attitude, strength and energy levels because if they are effected negatively, then I will pull back on what I am doing.....but for now, it's full speed ahead! On a conditioning note.....my weight has not moved all week. I am currently taking in between 1-2 gallons of water per day and I am using the CHA Diet 's 2700 calorie plan to a T. The funny thing is, I am feeling and looking a tad bit leaner than last week but the scale has stayed the same. This is awesome news and although it is extremely early in my contest prep, it has me thinking that I may come into the show in a very good place! Wait, I take that back..... I know I am going to come into this show in the best shape of my life. This is my Pro Debut and I only get one shot at this! GAME OVER! |
| Posted by: Robert Moran Mar 31 2008, 12:36 PM |
| 3/23/08 - REST DAY 3/24/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Tri-phase Week #1 - Chest & Shoulders Chest Flat Bench Barbell Press warm-up 135x10 1 275x10 2 295x8 3 315x6 Incline Dumbell Press 1 100x10 2 100x8 3 110x6 Weighted Dips 1 BW+90x10 2 BW+90x8 3 BW+90x6 Flat Bench DB Flyes 1 65x10 2 65x10 3 65x10 Shoulders: Seated DB Press 1 75x10 2 75x8 3 75x6 Leaning 1-arm DB Laterals 1 30x10 2 35x8 3 35x6 Reverse Pec Dec Flyes 1 130x10 2 160x8 3 180x6 Standing DB Front Raise 1 30x10 2 35x8 3 35x6 Abs Decline Leg Raises x 3 sets Decline Sit-ups x 3 sets Hanging Leg Raises x 3 sets Notes: Today was the start of the Tri-phase program. I ran the program a couple of months ago and Derek suggested that I run it again. I really enjoyed the structure of the program and I believe it will be great in my contest prep training. I will add exercises as I see fit. If I feel like I need to do a little more or I need to substitute an exercise here or there, I will do so. Remember - "THE BODY IS NOT A TEXTBOOK!" |
| Posted by: Robert Moran Mar 31 2008, 12:38 PM |
| Last night's workout: 3/25/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Tri-Phase Style (Week #1) - Quads, Hams & Calves Quads: Deep Barbell Squats warm-up 135x15 1 225x10 2 275x10 3 315x8 4 375x6 5 275x8 Hack Squats 1 180x10 2 270x8 3 360x6 4 180x10 5 180x6 (10 seconds rest between sets 4 and 5) Leg Press 1 540x30 reps Hams: Lying Leg Curl x 4 sets Seated Leg Curl x 3 sets Calves: Seated Calf Raise x 4 sets Standing Calf Rasie x 3 sets Notes: Another awesome leg day in the books. I took my squats extra deep and I rested for a decent amount of time in between sets. All in all, it was a great workout but I plan to hit legs again on Saturday! |
| Posted by: Robert Moran Mar 31 2008, 12:39 PM |
| Last night's workout: 3/26/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Just Cardio and Abs Baby! Abs: Swiss Ball Cunches x 4 sets V-ups x 3 sets Cable Crunches x 3 sets Notes: Like I said above, it was just a day for cardio and abs. Tonight I will hit Back with a vengence. I did a little posing last night and I feel like I am getting leaner a tiny bit every day. I am also getting in the mode where I start to think about music for my posing routine. Every song I hear, I think about if it would be good to incorperate it into a possible routine. I have a bunch of ideas floating around and I will start to mess around with some music in the next couple of weeks. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: CHA 2700 check out http://www.scivationbooks.com for more info! Current Weight: 189 lbs Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Mar 31 2008, 12:41 PM |
| Last night's workout: 3/27/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Tri-Phase Style (Week #1) Back and Traps Back: Barbell Deadlift warm-up 135x15 warm-up #2 135x15 1 315x10 2 405x8 3 455x3 - YEAH BUDDY 4 315x10 Wide-grip Pulldown 1 200x10 2 220x8 3 240x6 Barbell Rows 1 225x10 2 245x8 3 275x6 Seated Rows 1 200x10 2 220x8 3 240x6 Dumbell Rows 1 100x10 2 110x8 3 115x6 Pull-ups 1 BWx10 2 BWx8 3 BWx8 Traps: Barbell Shrugs 1 315x10 2 405x8 3 405x8 Dumbell Shrugs 1 130x10 2 140x8 3 140x8 Notes: Another SICK workout in the books! My back was pumped to the max. I almost took out the camera b/c I wanted to score some deadlift video and I am still pissed I did not do it! 455x3 reps is a pretty decent pull for me, especially when dieting. This almost wraps up about 2 weeks of contest prep for me. Things are going well. The Diet is spot-on and the training is intense as ever. Tomorrow will mark 24 weeks out. I can feel the focus tightening with every passing day and I can only imagine the possibilites that this 26 week contest prep will bring. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: CHA 2500 check out http://www.scivationbooks.com for more info! Current Weight: 189 lbs Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Mar 31 2008, 12:42 PM |
| Last night's workout: 3/28/08 PM Cardio :35 minutes on treadmill done post-workout Arms - Tri-phase Style Week #1 Biceps Standing Barbell Curls warm up barx15 1 65x12 2 85x10 3 105x8 4 115x6 Seated Preacher Curls 1 75x10 2 95x10 3 105x8 4 105x8 Incline DB Curls 1 30x10 2 40x8 3 40x8 Seated High Bicep Curl Machine x 4 sets Triceps Decline Skull Crushers 1 75x15 2 95x12 3 105x10 4 115x8 Cable Pressdowns 1 100x10 2 110x8 3 120x6 Seated Overhead DB Extention 1 80x10 2 90x8 3 110x6 Forearms: Behind The Back Wrist Curls x 3 sets Barbell Wrist Curl/Reverse Curl Superset x 3 sets Notes: SICK PUMP today! It was friday afternoon and there was a intense vibe in the air! I got to hit arms with my friend Gus and we pushed each other beyond what both of us had originally intended. I was so focused and all those little veins that have been sleeping over the past couple of months have started to creep out! Here we go! |
| Posted by: rich_55 Mar 31 2008, 01:16 PM | ||
  Billy Joel! Is that what you listen to when you train? C'mon man. Your pro debut is just around the corner. Keep training hard and kick some butt in KC! |
| Posted by: Robert Moran Apr 29 2008, 01:28 PM |
| Last night's workout: 3/31/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Tri-Phase Style (Week #2) - Chest and Shoulders Flat Bench Barbell warm-up 135x15 1 225x10 2 275x6 3 295x6 4 315x4 5 315x4 Incline Barbell 1 185x10 2 225x6 3 245x6 4 275x4 Dips 1 BWX15 2 BWX15 3 BWX15 Flat Bench DB Flye 1 50x10 2 60x10 3 60x10 4 60x10 Cable Crossovers x 3 sets Shoulders Standing Barbell Press 1 135x10 2 155x6 3 155x6 Cable Lateral Raise x 3 sets Bent Over Laterals x 3 sets Reverse Pec Deck Flyes x 4 sets Notes: Last night's workout was right on the money. I was able to work out with an insane amount of intensity and focus. This is the type of workout that I need to have from here on in. In between sets I was able to watch my new main man Johan Santana breeze through the Marlins for his first win of the year. It is pretty hard to think about but by the time the baseball season will be comming to a close, I will be about ready to hit the Pro stage. Today marks 164 days out! The 2 darker pics were taken last night - post workout. The other one was taken this morning - post cardio.    |
| Posted by: Robert Moran Apr 29 2008, 01:30 PM |
| [QUOTE=Lando33;147952171]Last night's workout: 4/1/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Tri-Phase Style (Week #2) Quads, Hams & Calves Quads Barbell Squats warm-up 135x12 1 225x12 2 315x10 3 365x8 4 405x6 This is where the fun began! 5 406x6 ---> 315x10 ---> 225x10 ---> 135x15 Superset: Leg Extentions w/Hack Squats 1 130x10 w/ 2 plates x 12 2 150x10 w/ 2 plates x 10 3 170x10 w/ 3 plates x10 4 just hacks - 3 plates x 15 One-legged Leg Press 1 270x12 each leg 2 270x12 each leg 3 270x12 each leg ---> 270 with both legs x 30 reps Hamstrings Standing Leg Curl x 4 sets Seated Leg Curl x 3 sets with a drop on the last set Calves Seated Calf Raises x 4 sets - with a Semper-style drop set on the 4th set! Standing Calf Raise on Smith Machine - 3 sets of 15-20 reps Notes: This was an old-fashioned "see how much you can take" type of leg day! Intensity was through the roof and I literally was limping out of the gym. These are the type of days that will seperate me from the rest of the pack. |
| Posted by: Robert Moran Apr 29 2008, 01:33 PM |
| Last night's workout: 4/3/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Notes: Last night, i hit some poses for about 20 minutes and then went off to bed. In the process, I neglected to set my alarm. Now, in a situation like this, you might think that I would have over-slept this morning but this is prep-time baby.....the next thing i knew, it was 6:00 am and my body knew it was time to get up and hit the gym for some morning cardio - no alarm needed to wake me! This means that I am locked in - with only ONE thing on my mind....getting to the stage and bringing my absolute best. |
| Posted by: Robert Moran Apr 29 2008, 01:39 PM |
| Last night's workout: 4/4/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Biceps, Triceps & Forearms - Tri-Phase Style (Week #2) Seated Preacher Curl warm up x 15 1 75x10 2 95x8 3 125x6 4 125x6 Wide-grip Barbell Curls 1 65x10 2 85x8 3 105x6 Standing DB Curl 1 35x10 2 40x8 3 45x6 Slow-rep Preacher Machine Curls x 4 sets Triceps Close-grip Bench Press on Smith Machine 1 225x10 2 275x8 3 275x6 V-bar Pressdown 1 100x10 2 120x8 3 130x6 drop to 70x10 drop to 40x10 Skull Crushers x 3 sets 1-arm BD Extentions x 2 sets Forearms - Standing DB Hammer Curls 1 35x12 2 40x10 3 40x10 Behind the Back Wrist Curl - wide grip x 10 supersetted with close grip x 10 @ 95lbs Barbell Wrist Curls x 3 sets Notes: Another sick ass arms workout! This week has been an amazing pre-contest week - my intensity is at an all time high and my focus is getting tigher by the day. With each passing day, I get one step closer to where I am going to be! 23 weeks from Saturday! |
| Posted by: Robert Moran Apr 29 2008, 01:42 PM |
| ]Last night's workout: 4/6/08 Cardio ? 40 minutes on treadmill. Sipped on 8 scoops of Xtend before and during cardio. Cardio and Abs only Abs: Hanging Leg Raises Decline Crunches Oblique Crunches Notes: Progress Pics - taken 4/7/08     |
| Posted by: Robert Moran Apr 29 2008, 01:46 PM |
| Yesterday's workout: 4/9/08 - Cardio & Abs AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. 4/10/08 Post- workout Cardio - 40 minutes on treadmill. Back - Tri-Phase Style (Week #3) Barbell Deadlift warm-up 135x12 1 225x12 2 315x10 3 406x6 [youtube]<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/4NW_U28eIs8&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/4NW_U28eIs8&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>[/youtube] 4 225x12 Barbell Rows 1 225x10 2 275x8 3 275x8 BB Rows w/ Underhand Grip 1 225x10 2 225x10 Lat Pulldown x 3 sets Hammer Strength Rows x 3 sets Notes: I willl be doing a bunch of traveling starting this evening, so I don't know how much I will be able to update my log but I sure as hell will not miss a cardio or weight training session. Great backworkout this morning. It was intense from start to finish and I even had time to snap a couple of pics along the way.   |
| Posted by: Robert Moran Apr 29 2008, 01:48 PM |
| Last night's workout: 4/11/08 AM Cardio ? 35 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Arms - Tri-Phase Style (Week #3) In Hotel Gym: Biceps: Standing DB Curls x 3 sets Prone DB Bicep Curls x 3 sets Seated Cybex Bicep Curl Machine x 3 sets 1-arm DB Preacher Curls x 3 sets Triceps: DB Skull Crushers x 3 sets Dip Machine x 3 sets Rope Pressdown x 3 sets Abs Hanging Leg Raise x 3 sets Swiss Ball Crunches x 3 sets Notes: I was away most of the weekend on a business trip but that didn't stop me from kicking ass and taking names. On Friday I trained in the hotel's gym and both friday and saturday I was able to do my cardio on the beach! What's better than that? From sneaking in my meals in between meetings to eating my tuna packets in the airport, it was contest prep and business travel at it's finest. I was sitting on the plane on Saturday night on the way back home when I was about to rip into my tuna packet. So I reach for the plastic fork that I took from one of the food places in the airport. When I found it at the bottom of my carry-on, it has broken apart so I was literally left with just some prongs. That didn't stop me as I used the prongs to shovel the tuna down the hatch. The little things like that can make me realize that I am on a mission and there is not anything that will stop me. A couple of pics from my trip:   |
| Posted by: Robert Moran Apr 29 2008, 01:50 PM |
| Last night's workout: 4/14/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Chest & Shoulders - Tri-phase style (Week #4) Chest Flat Bench Barbell warm-up 135x12 1 225x12 2 275x8 3 315x5 4 245x6 5 245x6 6 245x6 Inlcine DB 1 90x10 2 100x8 3 110x6 4 65x10 Delcine Bench Press 1 135x15 2 185x10 3 185x10 Inlcine DB Flye 1 40x10 2 45x10 3 45x10 Shoulders DB Shoulder Press 1 65x10 2 80x8 3 80x6 Seated DB Lateral Raise 1 25x15 2 30x10 3 35x8 4 40x6 Reverse Pec Deck Flyes x 4 sets - drop set on 4th set Notes: Back in NY and back on track last night. It was good to be back on my home turf after a couple of days away. My chest and shoulder workout last night was top notch. My strength is still pretty good and my energy leves have been fantastic. I offically learned my lession. After spending a couple of days on the beach in Florida, I have been given the gift of a severe sun burn. I really can't blame anyone else but myself for this. Today, my skin itching beyond my wildest dreams and all the aloe in the world cannot stop the constant pain. In addition, the severe sunburn has caused my skin to swell, so I have lost all/most vasculatiry at this point in time. This is defintily temperary and by the time I start to peel and this burn starts healing, I will regain my cuts/vascularity once again. On the up-side, I am down to 186 and dropping. I have decided that thisSaturday, I will transition over to the Cut Diet. Saturday will be my 21 week point and I believe I am primed and ready for the magic of the Cut Diet. Bring on TEH Carb Meal! Here are some more pics from my weekend:       |
| Posted by: Robert Moran Apr 29 2008, 01:54 PM |
| Last night's workout: 4/15/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Quads, Hams & Calves - Tri-Phase Style (Week #4) Barbell Squats warm-up 135x12 1 225x12 2 315x12 3 365x11 4 405x10 HELL YEAH 5 315x8 drop to 225x10 drop to 135x15 Leg Press 1 630x15 2 630x15 3 680x15 4 680x15 DB Lunges 1 40x12 2 40x10 3 40x10 Seated Leg Extentions 1 130x12 2 150x10 3 170x8 4 170x8 Hams Lying Leg Curl 1 110x15 2 130x10 3 130x10 4 70x15 Seated Leg Curl x 3 sets Calves: Seated Calf Raise x 3 sets Standing Calf Raise x 4 sets Notes: Another unreal leg workout in the book last night. I was not able to train legs this weekend, so it was the first week in a while where I did not train legs twice. Well, yesterday rolled around and boy was I ready to train legs! I hit 405 for 10 reps on the barbell squat and I never looked back! My quads were pumped to the max by the end of my drop-set squats. I am going to make the call to transition to the Cut Diet a couple of days early. Yesterday, I wrote that I wanted to wait until 21 weeks out but just checking my schedule, I have a business trip on monday night. That means if I start on Saturday like I had planned to, THE CARB MEAL would have to be eaten on the road or in the hotel. It's one thing to eat tuna packets on a plane but it's another to attempt to eat THE CARB MEAL while traveling. If I start tomorrow, it would work so much better b/c then I could get in my carb meal on Saturday and after the leg day i have planned for Saturday, I'm gonna need the carb meal - for sure! On a seperate note, my sunburn is starting to heal (or should I say, peel) and the swelling is going down as well. My vascularity has been slowly returning to it's pre-sunburn form.....but actually, it is looking better now than a week ago. I will try to post some progress pics either this weekend or by next monday. |
| Posted by: Robert Moran Apr 29 2008, 01:59 PM |
| Last night's workout: 4/17/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. ABS & Cardio - Tri-Phase Style (Week #4) Notes: Last night I banged out some Ab supersets. Going into the next show, I really want to etch out my lower abs. They are really tough to bring in as I was blessed with an "Arnold Style" 4 pack.  The transition over to the CUT DIET has been smooth. Yesterday was my first offical day and everything was spot on. The meals went as planned. They are similar enough to my CHA meals, that it was not much of a drastic change. I will no longer have the need for the Psyllium Husk that was taking in the morning and the evening, since I will be getting more than enough fiber from the all the veggies included in the CUT DIET. On tap for 2nite is Back and Trap training! "I'm closer than I was yesterday" |
| Posted by: Robert Moran Apr 29 2008, 02:00 PM |
| Last night's workout: 4/18/08 Post Workout Cardio ? 40 minutes of intervals on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Back and Traps - Tri-phase style (Week #4) Back weighted pull-ups warm-up bwx12 1 BWx15 2 BW+25x12 3 BW+45x10 4 BW+55x8 Barbell Deadlift 1 225x12 2 315x10 3 405x8 4 465x1 5 315x12 Barbell Rows 1 225x12 2 275x10 3 275x10 BB Rows - underhand grip 1 225x10 2 225x10 Hammer Strength Rows 1 3 plates per sidex12 2 4 plates per sidex10 3 4 plates per sidex10 T-bar Machine supersetted w/Pulldowns x 3 sets Traps Dumbell Traps 140x12 for 4 sets Notes: Another crazy ass back workout in the books. I got a little nuts and went for the 465x1 rep. I was feelin good and I am amazed how much focus and energy I am bringing to my workouts. I received constant comments from people at the gym about how I was leaning out. This is the trouble with a crowded gym of people and prepping for a show. I want to get in, tear it up and go home. Especially since I often split my cardio and weight workouts. By the time my day ends and I head to the gym, I am extremely locked in and ready to workout. These next couple of weeks/months are going to include some intense training so everyone is going to have to understand when I just put my head down and get down to business. Carb Meal 2nite, baby! 21 weeks out..... |
| Posted by: Robert Moran Apr 29 2008, 02:02 PM |
| Last night's workout: 4/20/08 Quads, Hams & calves (Week #4) Quads Seated Leg Extention x 4 sets of 12 reps Seated Leg Extention - negative set Leg Press supersetted with Squats machine x 3 sets Pause Squats x 3 sets Hams Lying Leg Curl supersetted with Seated Leg Curl x 3 sets Calves Seated Leg Curl supersetted with Standing Calf Raise x 3 sets Hack Squats x 3 sets <<<<<-------- just for some added fun! Notes: Just a nice sunday walk in the park! These were all done in the higher rep range. The weights were nothing to write home about but this workout was all about the squeeze on each and every rep. Each rep was done in a slow and controlled fashion, except for the pause squats where I exploded out of the hole. Another great day in the book. picture from yesterday (pre carb meal)  Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Primaforce Yohimbine HCl Multi-vitamin Fish oil caps AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA + 1 serving of Scivation Dialene 4 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 2500 check out http://www.scivationbooks.com for more info! Current Weight: 185 lbs Days Out: 145 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Apr 29 2008, 02:03 PM |
| Last night's workout: 4/28/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Shoulders, Traps & Biceps (Week #6) Shoulders Seated Military Press warm-up x 15 1 135x12 2 155x10 3 185x6 4 185x6 drop to 135x10 Seated Machine Shoulder Press x 4 sets Seated DB Lateral Raises 1 30x12 2 35x10 3 40x8 4 40x8 drop to 35x8 drop to 30x8 drop to 25x8 drop to 20x8 Bent Over Lateral Raises 1 35x10 2 35x10 3 35x10 Upright Rows x 3 sets Traps Smith Machine Rear Shrugs x 4 sets Biceps Standing Alternate DB Bicep Curls 1 40x12 2 45x10 3 50x8 4 55x6 drop to 30x10 Seated Preacher Curls (close-grip) x 3 sets Seated Preacher Curls (wide-grip) x 2 sets Incline DB Curls 1 30x10 2 30x10 3 35x8 Notes: What a difference! After 6 or so weeks of working my shoulders following my chest routine, I decided to pull them out and start my week off with them. It was great to get the chance to work them when they are fresh, as long as I sufficently warm them up in advance. It was a great workout last night. The diet is on-point as usual and I am dropping weight slowly but I feel like I am dropping bodyfat at a very nice rate. The Cut Diet is working it's typical magic. Last night was my carb meal and it was money in the bank as usual! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Primaforce Yohimbine HCl Multi-vitamin Supplement Timing [b] AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 2 Yohimbe HCL Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed ? ZMA [b]Current Diet: Cut Diet 2500 check out http://www.scivationbooks.com or http://www.cutdiet.com for more info! Current Weight: 184 lbs Days Out: 138 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Jun 23 2008, 12:02 PM |
| Last night's workout: 6/12/08[/b] PM Cardio ? 40 minutes on treadmill, done post-workout. Sipped on 8 scoops of Xtend before and during cardio. Chest & Abs Chest: Flat Bench Barbell warm up x 2 sets of 15 1 315x6 2 275x8 3 245x10 4 225x12 Incline Db Press 1 120x6 2 110x8 3 100x10 4 80x12 Incline Flye x 3 sets Flat Bench Flye x 3 sets BW Dips x 4 sets Abs: Hanging Leg Raise x 3 sets of 15 Incline crunch x 3 sets of 20 Oblique Crunches x 3 sets of 15 each side |
| Posted by: Robert Moran Jun 23 2008, 12:03 PM |
| Last night's workout: 6/13/08[/b] AM Cardio ? 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Just TEH Back, BABY!!!! Weighted Wide-grip pull-ups warmup - BWx15 1 BW+45x6 2 BW+35x8 3 BW+25x12 4 BW+10x15 Prone Inlcine DB Rows x 4 sets of 6, 8, 10, 12 Bent Over Barbell Rows 1 315x6 2 275x8 3 245x10 4 225x12 T-Bar Rows 1 4 plates x 6 2 3 plates x 8 3 2 plates x 12 4 2 plates x 15 Seated Close Grip Rows x 4 sets of 6, 8, 10,12 Barbell Deadlifts 1 135x20 2 225x12 3 315x10 4 365x8 5 225x12 Notes: Money in the bank. Progress is being made each and every day. I am feeling very good about where I am at the current time and tomorrow marks the 12 week point. I am going to make a run at this thing like no one's business. There is a long way to go and a lot can happen between now and the time I hit the stage in KC but I really like my chances! |
| Posted by: Robert Moran Jun 23 2008, 12:04 PM |
| Last night's workout: 6/13/08[/b] Post-workout cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Biceps, Triceps, Forearms, & Abs Biceps Standing Barbell Curls 1 135x6 2 115x8 3 95x10 4 65x15 Seated (alternating) Inlcine DB Curls 1 55x6 2 40x8 3 35x10 4 25x15 Preacher Curl w/EZ-Bar x 4 sets of 6, 8, 10, 12 High Cable Curls x 4 sets of 8, 12, 15, 15 Triceps Skull Crushers on Flat Bench x 4 sets of 6, 8, 10, 12 Cable Pressdown x 4 sets of 6, 8, 10, 12 Overhead Cable Rope Extentions x 4 sets of 6, 8, 10, 12 Forearms Reverse Curls x 3 sets Behind the back BB Wrist Curls x 3 sets Abs Hanging Leg Raises Decline Sit-ups Notes: Great Arm day. I was able to work up to a fantastic pump during that workout. It had been a really long time since I have done arms by themselves and who doesn't enjoy a good arm day? The veins were out due to the combo of Vasocharge and the Carb Meal from the night before. Progress Check - At this point.....in many ways I feel that I am at a better place than I was at 7 weeks out of my show last year and I am at the 12 week point! I am fuller, harder, more vascular and overall leaner - Crazy, right? During the short peroid of time between my last show and the start of prep for this one, I was able to make small improvements in Chest thickness, overall shoulder development and even add a little thickness to my quads and hams. I will start to think of what my goals are for my next show in the comming weeks. All I know at this point is that things WILL fall into place nicely for my Pro Debut but this does not mean that my foot won't be on the gas until that point. There is a lot to do for my upcomming show and there are still goals to be met! |
| Posted by: Robert Moran Jun 23 2008, 12:06 PM |
| Last night's workout: 6/17/08 Post Workout Cardio ? 40 minutes on treadmill Sipped on 8 scoops of Xtend before and during cardio. Quads, Hams & Calves Quads: Barbell Squats warmup x 15 1 225x15 2 275x12 3 315x10 4 315x6 drop to 225x10 (pause squats) drop to 135x10 (wide stance) then 135x20 (close stance) Leg Press - super slow and controlled reps x 4 sets of 12-20 Drop set on last set from 6 plates per side down to 2 plates - sick stuff!!! Dumbell Lunges 1 40x15 2 50x15 3 70x10 Hams: Lying Leg Curl - super slow reps w/2 second hold at peak x 4 sets drop set on last set DB Stiff Leg-deadlift x 3 sets Calves: (close stance) Standing Calves on Squat Machine x 4 sets Seated Calves x 4 sets - Semper-style drop set on 4th Notes: These are the days that make you. Full throttle, pump inducing, non-stop LEG HAVOC! Each rep was percise and painful. My quads were completely spent following my last set of Squats but I pushed on through and today I am kicking my feet out in front of me in order to avoid the pain that comes with each step i take! Post-workout cardio was a great idea and I'm glad I decided to move it from my typcial morning spot to after my leg workout. When it is all said and done, I will have been prepping for this show for close to 1/2 a year. While some aspects of the prep have been easier than previous times (experience will do that) others have been a bit more challenging. Each day I am improving. EAch day brings a new challenge. I will be stage ready at the 2 week point and put on the final touches in the last 14 days. |
| Posted by: Robert Moran Jun 23 2008, 12:07 PM |
Progress pics - taken this morning - post AM Cardio     [/QUOTE] |
| Posted by: Robert Moran Jun 23 2008, 12:08 PM |
| 6/20/08 - There is always something special that happens when Team Scivation members unite. Marc Lobliner and I represented Scivation this past weekend in Cape Cod, MA for the Team Scivation sponsored OCB Judgement Day. Friday's workout - Chest, Shoulders & Triceps (this is going off the top of my head- b/c I didn't write a damn thing down....I can recall the exercises but the number of sets were almost too many to count!!!) Chest: Flat Bench DB x 5 sets Incline Hammer Strength Machine x 5 sets Flat Bench DB Flyes x 4 sets Cable Cross-overs x 4 sets Shoulders: Hammer Strength Behind the Neck Machine x 5 sets Seated DB Flye x 4 sets Reverse Pec Deck Flyes x 5 sets Triceps: Decline EZ-Bar x 5 sets Cable V-bar Pressdowns x 4 sets Post-workout - We got creative, hit up a supermarket and stuck to our contest diets like true champions should. At night we met up James - the owner of an amazing nutrition store called Cape Cod Nutrition. James also happend to be ready to hit the stage the following morning at the OCB show. James is a recent IFPA pro and one hell of a good guy and his store is off the hook! |
| Posted by: Robert Moran Jul 18 2008, 08:29 AM |
| Last night's workout: 7/17/08 AM Cardio – 47 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Back & Traps Back: Weighted Wide-grip Pullups x 4 sets Overhand Barbell Rows x 4 sets Underhand Barbell Rows x 2 sets Seated Close Grip Rows x 4 sets T-bar x 3 sets Seated Wide-grip Rows x 3 sets Barbell Deadlifts x 3 sets Traps: Dumbell Shrugs x 6 sets Notes: Sick back workout last night. Every rep was concentrated and at the end of the workout, I was pumped beyond belief. Another step closer to the Pro Stage! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Max CLA Primaforce Cissus Primaforce Elastamine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 2 Yohimbe HCL Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed – Knockout Current Diet: Cut Diet 1750 check out www.scivationbooks.com or www.cutdiet.com for more info! Current Weight: 172 lbs Days Out: 57 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: www.Musclekc.com |
| Posted by: Robert Moran Jul 18 2008, 08:30 AM |
Progress Pics 7/16/08 - 7 weeks out    |
| Posted by: Robert Moran Jul 22 2008, 11:47 AM |
| Last night's workout: 7/21/08 AM Cardio ? 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Chest & Shoulders Chest: Incline Barbell Bench Press x 4 sets Flat Bench Barbell Bench Press x 4 sets Incline Dumbell Flyes x 4 sets Flat Bench DB Flyes x 4 sets Dips supersetted with Cable Crossovers x 4 sets Shoulders: Seated Military Press x 4 sets Seated DB Lateral Raise x 4 sets Front Raise supersetted w/Rear Pec Deck Flyes x 4 sets Seated Shoulder Machine Press x 3 sets Notes: Efficient, focused and intense. I hit some poses in between sets and started to really notice a fullness in my chest, which was a goal of mine this past off season. At the 5 weeks out point, I am going to step up my cardio game and kick in some HIT cardio several sessions during the week. HIT Cardio will help to bring my legs along nicely during the final weeks of my prep. Also, it will help to strip the final layers of body fat, so I can continue to bring the best package I can to the stage. Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Max CLA Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - CLA + Sesamin + Multi-vitamin Meal 3 - CLA + Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - CLA + Sesamin Pre-bed ? Knockout |
| Posted by: Robert Moran Jul 25 2008, 02:00 PM |
| Last night's workout: 7/24/08 AM Cardio – 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Biceps, Triceps & Forearms Biceps: Standing DB Curl x 4 sets Standing Barbell Preacher Curl supersetted with DB Concentration Curls x 4 sets Seated Preacher Curl Machine x 2 sets Standing High Cable Curl x 4 sets Triceps: Close Grip Bench Press x 4 sets Straight Bar Pressdown x 3 sets Rope Pressdown supersetted with DB Kickbacks x 3 sets BW Dips x 3 sets Forearms: Behind The Back Wrist Curls x 3 sets Reverse BB Curls x 3 sets Notes: Sick pump all around! My arms looked straight alien by the time I was finished with this workout. I know I am getting closer with each and every passing day. tomorrow makes it about 6 weeks out. Let's go! Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Max CLA Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin |
| Posted by: Robert Moran Jul 29 2008, 08:02 AM |
Progress pics - taken Sunday afternoon - 7/27/08   |
| Posted by: Robert Moran Jul 29 2008, 08:03 AM |
more Progress pics - taken Sunday afternoon - 7/27/08   |
| Posted by: rich_55 Jul 29 2008, 10:05 AM |
| Oh yeah, looking NASTY and almost spot on! Good work man!! Thick and shredded. Legs have come in nicely. Posing is looking good too. On your back double, reach back a little further to flex from your erectors all the up through your lats. That will make that shot look even better. |
| Posted by: Robert Moran Jul 30 2008, 09:06 AM |
| Last night's workout: 7/29/08 AM Cardio – 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Quads, Hams & Calves Barbell Squats x 4 sets Leg Press x 4 sets - drop set on #4 Dumbell Walking Lunges x 4 sets Lying Leg Curls supersetted with Seated Leg Extentions x 4 sets Barbell Stiff Leg Deadlifts x 4 sets Calf Raises on Smith Machine x 5 sets Toe Presses on Leg Press Machine supersetted with Glute-buster Machine x 3 sets Notes: Great leg workout last night. I cut my rest in between sets to ensure that I was getting the most cardiovascular work out of my leg training day as I possibly can. I will try to cut my rest periods from this point on as I really think it helps my conditioning. Posing Practice last night for 20 minutes. The Carb Meal was a huge success last night. It is definitly not as filling as it was back when I started my Cut Diet about 20 or so weeks ago but not much is actually filling at this point! Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Max CLA Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin |
| Posted by: Robert Moran Aug 1 2008, 08:44 AM |
| Progress pics - taken at night, after meal 5 on 7/31/08. Legs are not as crisp as normal, as results of cardio yesterday and tuesday's leg workout.     |
| Posted by: Robert Moran Aug 1 2008, 08:44 AM |
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| Posted by: Robert Moran Aug 1 2008, 10:42 AM |
| Wednesday: 7/30/08 AM Cardio ? 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. PM - Abs and light cardio (20 minutes) Last night's workout: 7/31/08 AM Cardio ? 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Chest & Biceps Chest: Incline Barbell Bench Press x 4 sets Flat Bench Dumbell Press x 4 sets DB Incline Flyes x 4 sets Low-cable Crossovers x 3 sets Cable Crossovers x 4 sets Dips x 4 sets Biceps: Standing Alternating DB Curls x 4 sets Cable Striaght Bar Curls x 4 sets EZ-bar Preacher Curls x 4 sets Notes: Had a perfect pump during last night's workout. Whatever fatigue I feel during the course of the day all seems to disappear when I walk into the gym. I am so close now, I can almost feel it. My vascularity during the workouts has gotten out of control. Saturday night, I was invited to hit up a late workout after the gym closes at 9pm. Although it isn't my typical workout time.....it will be a ton of fun and a really cool picture opportunity. I think I will hit up some legs but that is TBD at this point. Tomorrow is 5 weeks out! Amazing. Also, best of luck to my fellow Team Scivation members - Semper, Kurt & Alberto who will be representing at the INBF/WNBF show in Indiana over the weekend. These guys are among the best the sport has to offer and I am proud to call them my teammates! Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Max CLA Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - CLA + Sesamin + Multi-vitamin Meal 3 - CLA + Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - CLA + Sesamin Pre-bed ? Knockout Current Diet: Cut Diet 1500 check out http://www.scivationbooks.com or http://www.cutdiet.com for more info! Current Weight: 170 lbs Days Out: 43 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Aug 5 2008, 09:44 AM |
| Last night's workout: 8/4/08 AM Cardio ? 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Shoulders, Biceps & Forearms Shoulders: Seated DB Shoulder Press x 4 sets Seated Arnold DB Presses x 4 sets Prone Incline Rear Delt Laterals supersetted with Standing Cable Laterals x 4 sets Seated DB Laterals supersetted with Standing Front Barbell Raises x 4 sets Biceps: Standing Barbell Curl x 4 sets Standing EZ-bar Preacher Curls x 4 sets Standing High Cable Curls x 4 sets Forearms: Behind The Back Barbell Wrist Curls supersetted with Heavy DB Hammer Curls x 3 sets Reverse Barbell Curls x 3 sets Notes: Cardio was on point this morning and the workout at night was no different. I am so locked in at this point, it's not even funny. These next couple of weeks are gonna fly and before I know it, I'll be boarding the plane to KC. GAME ON! Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed ? Knockout Current Diet: Cut Diet 1500 check out http://www.scivationbooks.com or http://www.cutdiet.com for more info! Current Weight: 170 lbs Days Out: 39 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Aug 6 2008, 11:31 AM |
| Last night's workout: 8/4/08 AM Cardio ? 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Quads, Hams & Glutes Quads: Smith Machine Front Squats x 4 sets Hack Squats x 4 sets Reverse Hack Squats x 3 sets Walking DB Lunges x 4 sets Hams: Dumbell Stiff Leg Deads x 4 sets Lying Leg curls x 4 sets Calves: Seated Calf Raises x 6 sets of slow reps w/static hold on top Notes: Since I was still feeling the effects of Saturday's leg workout, epecially in the hammies, I played it a little safe with this one and stuck to some tried and ture exercises. I really have been busting my ass to make improvments in my legs and I think a hard and heavy off season is really starting to pay dividends. I know I have a ways to go to bring my wheels where they want to be but that is an off-season project. Over the next couple of weeks, I will bring the conditing that Team Scivation is known for. And wouldn't you know, I woke up to another set of cuts in my glutes. It will be brought! I will be on pins and needles awaiting the results from Marc's show this weekend! Two exciting weekends in a row - damn I wish I was closer to the show! First the killah B's - Ben & Berto, now Marc this weekend! It's gonna be great! 4 Weeks Out!!!!!! Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed ? Knockout Current Diet: Cut Diet 1500 check out http://www.scivationbooks.com or http://www.cutdiet.com for more info! Current Weight: 169 lbs Days Out: 38 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Aug 12 2008, 10:13 AM |
| Last night's workout: 8/11/08 AM Cardio – 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Shoulders, Biceps & Forearms Shoulders: Seated DB Press x 4 sets Seated DB Laterals x 4 sets Reverse Pec Deck Flyes x 4 sets Standing Barbell Shoulders Press x 4 sets Biceps: Standing BB Bicep Curls using Bicep Blaster x 4 sets Seated Incline DB Curls x 4 sets Prone Incline BB Curls supersetted with Standing DB Curls x 4 sets Forearms: Reverse BB Curls x 3 sets Behind the Back BB Curls x 3 sets Notes: Awesome workout last night. The Xtend and Vasocharge was flowwing and I got into a really great groove. There was some sickening veinage goin on. I can't wait to see what the next couple of weeks bring! Diet has been 100% since day 1!!! Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed – Knockout Current Diet: Cut Diet 1500 check out http://www.scivationbooks.com or http://www.cutdiet.com for more info! Current Weight: 169 lbs Days Out: 32 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Aug 14 2008, 05:28 PM |
| Last night's workout: 8/13/08 AM Cardio ? 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Cardio and Abs ONLY AM Cardio and PM ABS ABS: Hanging Leg Raises Decline Bench Crunches Rope Crunches Notes: I have come to truly appreciate these days off from weight training. At this point in contest prep, I have my good energy days and not so good energy day. The Good days are the easy ones. The tougher days you just have to dig a bit deeper. Anyone can do it on an easy day. What seperates the Champions from the rest of the pack are their ability to rise above and perform on their highest level ALL THE TIME! Carb Meal is on tap for 2nite after Chest/Triceps. Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed ? Knockout Current Diet: Cut Diet 1500 check out http://www.scivationbooks.com or http://www.cutdiet.com for more info! Current Weight: 169 lbs Days Out: 30 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Aug 16 2008, 12:57 PM |
| Last night's workout: 8/14/08 AM Cardio ? 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Chest & Forearms Chest: Incline DB Press x 4 sets Flat Bench DB Press x 4 sets Incline DB Flyes x 4 sets Cable Crossovers x 4 sets Weighted Dips x 4 sets Forearms: Reverse Curls x 4 sets Barbell Wrist Curls x 4 sets Notes: I think 1/2 this workout was spent noticing the improvements I have made in my chest during the past off-season. It is a really good sign to know the things I have employed in terms of the work I have put into certain bodyparts are paying dividends. I do know that I still have work to do in order to bring my chest up to a place I need it to be. The fun of it will be getting there! Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed ? Knockout Current Diet: Cut Diet 1500 check out http://www.scivationbooks.com or http://www.cutdiet.com for more info! Current Weight: 169 lbs Days Out: 29 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Aug 16 2008, 12:58 PM |
| Last night's workout: 8/15/08 AM Cardio ? 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Also, hit up some Ab exercises post-AM cardio. Back and Traps Back: Weighted Wide-grip Pullups supersetted with Cybex Pulldown Machine x 4 sets Bent Over Barbell Rows x 4 sets 1-arm DB Rows x 4 sets Seated Close-grip Rows x 4 sets Wide-grip lat pulldowns x 3 sets Barbell Deadlifts x 4 sets Hyperextentions x 2 sets Traps: Barbell Shrugs x 3 sets DB Shrugs x 3 sets Notes: I had a social commitment after my workout so I decided to forget about hitting my triceps and I will include them with Saturday morning when I launch an all out assault on my arms! Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed ? Knockout Current Diet: Cut Diet 1500 check out http://www.scivationbooks.com or http://www.cutdiet.com for more info! Current Weight: 169 lbs Days Out: 28 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Aug 18 2008, 01:41 PM |
| When I set out on this contest prep, I had one goal - come into my first WNBF pro show bigger, leaner and better than I had before. With 3 weeks to go until I slap on the Pro Tan and strap on the posing suit, I can safely say that I am close to accomplishing what I had set out to do. Starting TODAY, my REAL job will take up 14-16 hours of my day for the next 20 straight days, right up until my flight leaves for Kansas City. I am not complaining, I am just stating the facts. I have done this before. In fact, I trained for my first show back in 2005 under similar circumstances. This will be a challenge of immense proportions and not the most ideal circumstances. There is one thing I know - my diet and training will not suffer. I normally lift in the evenings, now it will be in the mornings. The balance of my LI cardio will be done in the evenings. My focus will actually tighten during these next few weeks and I will be as driven as ever. I am almost there. I can taste it. I am facing a HUGE challenge and I am READY for every single step. Each day forward will provide a huge challenge but I have "The MOST Dominant Force In Natural Bodybuilding" behind me. Let's Roll! |
| Posted by: Robert Moran Aug 18 2008, 01:42 PM |
| Last night's workout: 8/18/08 AM Cardio ? 45 minutes on treadmill, done post-workout. Sipped on 10 scoops of Xtend before and during cardio. Shoulders & Abs Seated Barbell Shoulder Press x 4 sets Seated Hammer Strength Shoulder Press x 4 sets Standing DB Lateral Raise x 4 sets Reverse Pec Deck Flyes x 4 sets Standing Cable Upright Rows supersetted with Machine Laterals x 4 sets Abs: Hanging Leg Raise x 3 sets Decline Crunches x 3 sets Notes: I left the house extra early to train at my temporary location. Although I did not get close to enough sleep last night, I was ready to train the minute I woke up. My shoulder workout was money and the straitions in my shoulders are criminal. I can't wait to see what the next couple of weeks bring in. Legs are primed and ready to go tomorrow. Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed ? Knockout Current Diet: Cut Diet 1500 check out http://www.scivationbooks.com or http://www.cutdiet.com for more info! Current Weight: 168 lbs Days Out: 25 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Aug 19 2008, 03:43 PM |
Progress Pics - 8/18/08 - 25 Days out - taken immediately post-carb meal    |
| Posted by: Robert Moran Aug 19 2008, 03:45 PM |
more Progress Pics - 8/18/08 - 25 Days out - taken immediately post-carb meal    |
| Posted by: Robert Moran Aug 19 2008, 03:46 PM |
2 more:  |
| Posted by: Robert Moran Aug 19 2008, 03:47 PM |
| This morning's workout: 8/19/08 Cardio will be done in the evening 2nite. Quads, Hams & Calves Quads: Barbell Squats x 4 sets Leg Press x 4 sets Hack squat supersetted with Barbel Lunges x 4 sets Hams: Stiff Leg Deadlifts x 4 sets Lying Leg Extentions x 4 sets Calves: Angled Calf Raise x 4 sets Seated Calf Raise x 3 sets Notes: I was fired up for this morning leg workout since before I went to bed last night. Since last night was my carb meal, I had plenty of energy and I hit the weights like no one's business today. The squats were deep and I even threw in a couple of pause squat sets. I was slightly amazing by the vascularity in my quads all through this workout. At 25 days out, I have reach a new level of leanness for me. Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed ? Knockout Current Diet: Cut Diet 1500 check out http://www.scivationbooks.com or http://www.cutdiet.com for more info! Current Weight: 169 lbs Days Out: 25 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: Robert Moran Aug 28 2008, 05:57 PM |
| Last night's workout: 8/28/08 Post-workout Cardio ? 45 minutes on treadmill Sipped on 10 scoops of Xtend before and during cardio. Biceps, Triceps & Forearms Bicep and Tricep supersets! Standing Alternate DB Curls & 1-arm DB Tricep Extentions x 4 sets 1-arm DB Preacher Curls & EZ Bar Skull Crushers x 4 sets Standing Barbell Curls & Seated DB Tricept Extentions x 4 sets Incline DB Curls & Rope Pressdowns x 4 sets Forearms: Reverse Curls x 3 sets Behind the back BB Curls x 3 sets Notes: Fantastic workout this morning. I had all the energy in the world this morning, thanks to a decent night's sleep and several servings of Vasocharge. I have veins of top of veins this morning and it's a damn shame I have to wear a shirt and tie all day! Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Dialene 4 Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin Supplement Timing AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed ? Knockout Current Diet: Cut Diet 1500 check out http://www.scivationbooks.com or http://www.cutdiet.com for more info! Current Weight: 168 lbs Days Out: 15 Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: http://www.Musclekc.com |
| Posted by: CHRIS_HANSEN Aug 28 2008, 07:08 PM | ||
nice |
| Posted by: rich_55 Aug 28 2008, 09:58 PM | ||
He is. This guy is just hating. Looking pealed!!! You will certainly do some damage! |
| Posted by: CHRIS_HANSEN Aug 29 2008, 01:01 AM | ||
guess again. |
| Posted by: Robert Moran Sep 17 2008, 04:20 PM |
| Before I even begin to adress anything contest-related, I wanted to stop and thank everyone for their support and encouragement along the way. This journey started because my hand was forced. I had no intentions of competing in 2008. With my wedding in October and various other commitments and responsibilites to take care of, this was just not going to be a year where I could possibly see myself dieting and training for my first Pro Show. Well, fate stepped in and I kicked it into high gear from Day 1. 6 months later, I am sitting here with a WNBF Bronze Medal for 5th place in a very tight Middleweight Class. I came into this show with the intentions of being a lightweight. All signs pointed to me being a lightweight. On Monday and Tuesday, I woke up both mornings at 164 and 163lbs, respectively. So with the Gameday Peak Week protocols, I would continue to drop water as the week went on. I arrived in Kansas City on Wednesday morning, after leaving my house for the airport shortly after 4am. That night, at the host hotel, I had my polygraph done, which went more smoothly than I could have possibly hoped for. I have done shows where the poly was on the day of the show and that is the bigget pain in the ass. This was nice, easy, quick and painless...........Plus, Tommy Tren passed along some of his poly-bustin' tips, so I was all set! Pics from Wednesday:     |
| Posted by: Robert Moran Sep 17 2008, 04:21 PM |
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| Posted by: Robert Moran Sep 17 2008, 04:22 PM |
| Thursday was spent relaxing and just enjoying the day as it passed. I was able to hit the Gold Gym in the area for one final pre-contest workout. This consisted of some light circuit training and some light cardio as well. Thursday evening at around 6pm, I had the opportunity to check-in and submit my urine sample. All WNBF Pros are required to submit a specimen. Before my donation, I was asked to step on a digital scale. When I jumped on there, it read 165.0 lbs. This was to be a crutial event in my contest destiny. Keep in mind, this was 2 days before the show and I was about 4-5 meals into my day at this point. I didn't know what to make of it or how it would effect my class placement, but I decided to not let it affect me and I could not do anything right now to change it.      |
| Posted by: Robert Moran Sep 17 2008, 04:24 PM |
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| Posted by: Robert Moran Sep 17 2008, 04:24 PM |
| Friday was spent practice posing, running through my routine and food shopping for the show day meals. I made sure to do as much shopping as I could in advance. Friday was also the day that Derek and Bill were to arrive. After food shopping, my fianc? and I picked up Derek from the airport and drove through the downpours back to the hotel. Friday night I had my WNBF Pro athletes meeting, where I got the news that I was placed in the middleweight class. The Middleweight class ran from 165-184 and your truly weighed in at 165.0, go figure. From the start, I knew this was going to be a challenge. Why should the end of the journey be any easier? No sir, no matter if I agree or disagree with where I was placed, in the words of Bill Parcells, ?Dance with the one you brought?. Come Saturday morning, that?s exactly what I was going to do????.    [IMG]http://i240.photobucket.com/albums/ff63/Lando331/WNBF%20International%20Highlights/IMG_3389.jpg[/IMG |
| Posted by: Robert Moran Sep 17 2008, 04:25 PM |
The Venue      |
| Posted by: Robert Moran Sep 17 2008, 04:27 PM |
Prejudging      |
| Posted by: Robert Moran Sep 17 2008, 04:30 PM |
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| Posted by: Robert Moran Sep 17 2008, 04:31 PM |
| THE NIGHT SHOW The Intro    Amateurs and Pros  Shaun "The Giant Killer" Clarida (fellow WNBF Pro and awesome guy) - Guest Poser   |
| Posted by: Robert Moran Sep 17 2008, 04:32 PM |
Solo Routine       |
| Posted by: Robert Moran Sep 17 2008, 04:35 PM |
[b]The WNBF Pro Middleweight Class - Top 5[\b]     |
| Posted by: Robert Moran Sep 24 2008, 10:25 AM |
| Last night's workout: 9/19/08 AM Cardio ? 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Quads, Hams & Calves Quads: Barbell Squat warm-up 135x20 1 225x15 2 225x12 3 275x8 4 275x8 Leg Press 1 6 plates per side x 20 2 8 plates per side x 15 3 10 plates per side x 12 4 10 plates per side x 12 drop to 5 plates per side x 20 Hack Squat 1 2 plates per side x 15 2 2 plates per side x 12 3 3 plates per side x 10 Seated Leg Extention x 3 sets Hams: Lying Leg Curl x 4 sets Standing Hamstring Curl Machine x 3 sets Calves: Standing Calf Raise on Smith Machine x 3 sets Seated Calf Raise x 3 sets Notes: A very nice, brutal leg workout. I was a little hesitant with the weight but once things got rolling, it was just like old times. I will slowly increase the weight on my squats as I slowly climb back to where I was pre-contest and start setting some new PR's! Only a few more days until I leave for the Olympia and I couldn't be more excited. I will get the chance once again to chill, train, and eat with my Team Scivation brothers. It will be one for the record books! Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Beta Alanine Primaforce Glutaform Multi-vitamin Supplement Timing Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin 1/2 hour Pre-workout ? 2 scoops of Scivation Vasocharge During Workout - Scivation Xtend (8 scoops) + 3 scoops Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed ? Knockout Current Diet: CHA 1800 cals/day check out http://www.scivationbooks.com for more info! Current Weight: 173 lbs |
| Posted by: Robert Moran Oct 28 2008, 02:14 PM |
| Last night's workout: 10/27/08 Post Workout Cardio : 20 minutes on treadmill. Sipped on 8 scoops of Xtend before and during cardio. Quads, Hams & Calves Quads: Seated Leg Extentions 1 warm-up 50x20 2 70x15 3 90x12 4 90x10 Barbell Squats warm-up 135x12 1 135x15 2 185x12 3 225x12 4 225x12 5 225x10 drop to 135x10 (wide stance) and 135x10 (close stance) Close Stance Hack Squats x 3 sets Dumbell Lunges x 2 sets of 15 steps each leg Hams Lying Leg Curl x 4 sets Stiff Legged Deadlift w/barbell x 4 sets Calves Standing Calf Raise on Smith Machine x 4 sets Notes: This was my first workout in close to two weeks so I decided to keep things light but that doesn't mean any intensity. I felt stronger than I had anticipated but my knees were not having any of it. They took long to warm up but once they were nice and warm, I was ready to go! Current Supplements: Scivation Xtend - Megadose - 25 scoops per day Scivation Whey!!!! Scivation Knockout Scivation Sesamin Scivation Vasocharge Primaforce Beta Alanine Primaforce Glutaform Multi-vitamin Current Diet: CHA 2000 cals/day Yesterday?s Meals: Meal 1 ? 2 scoops Scivation Whey 2 tbsp Peanut Butter 99g Blueberries 56g protein, 15g fat Meal 2 - 6 oz Chicken 24 Almonds 42g protein, 20g fat Meal 3 - 2 scoops Scivation Whey - TEH Scivation Brownie!!! 2 tbsp Peanut Butter 42g protein, 15g fat Meal 4 - 6 oz Chicken 24 Almonds 42g protein, 20g fat Meal 5 - 6 oz Chicken 24 Almonds 42g protein, 20g fat Meal 6 - 2 scoops Scivation Whey 2 tbsp Peanut Butter 42g protein, 15g fat check out http://www.scivationbooks.com for more info! Current Weight: 180 lbs |