WNBF Pro Rob Moran takes it to the next level

[Lando33]

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.

[DJV81]

YEAH BUDDY!!!!!!!!!!!!!!

I'll be following along.

[gainmusclefast]

im in, lets see what you can do !

[Scivation]

What a freaking team!

[billfinkbiner]

It's great to have you here, Lando.

What do you feel is the benefit of doing wide stance hacks?

[mass_chaos]

Hell Yeah!!! This will be great to follow. With the whole team running logs, we are bound to touch some and help someone. There is a wealth of knowledge between the all of us!!

[Lando33]

Originally Posted by billfinkbiner

It's great to have you here, Lando.

What do you feel is the benefit of doing wide stance hacks?

Well I would venture a guess to say that my feet are a little wider than shoulder width apart and my feet are pointing out. That's what I am calling a wide stance hack. It totally takes my knees out of the exercise...which is tough to do on my gym's ghetto hack squat machine!

Originally Posted by va_new_guy

Hell Yeah!!! This will be great to follow. With the whole team running logs, we are bound to touch some and help someone. There is a wealth of knowledge between the all of us!!

Hell yeah, that's what it's all about.

[ChokeOnStrength]

Yeahhhhh man. Can't wait to see your ability to change your body.

[DJINN]

Lando...its time to grow man! Its got to feel great to be back in the gym and focused on the next step...taking yourself to a point where you feel confident about stepping on-stage in your 1st pro show. I'm in and going along for the ride...show be fun!

[Lando33]

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.

[gainmusclefast]

dam nice workout man! hows the chest feeling?

how long are you in the gym?

[DJV81]

Nice workout Lando.

I was following your pre-contest thread and your conditioning for that show was insane. Great detail in your back.

As far as this goes, how long until you plan on competing again??

Will this lean mass phase take you straight through the winter??

Also, I noticed that you were following the cut diet for your contest prep, with some alterations. I think you were eating oatmeal in the mornings..right?

What are your carb levels at now??

Sorry for all the questions, just interested in seeing your thoughts/methods to transferring from contest prep to lean mass.

[Lando33]

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!

[Lando33]

Originally Posted by loseweightfast

dam nice workout man! hows the chest feeling?

how long are you in the gym?

Sore as all hell. Hard to flex. Everything I expected it to be.

These days, a little under two hours including warm up, cardio and chaning out of work clothes after a very long walk to the locker room!

[Lando33]

Originally Posted by Str8Focus

Nice workout Lando.

I was following your pre-contest thread and your conditioning for that show was insane. Great detail in your back.

As far as this goes, how long until you plan on competing again??

Will this lean mass phase take you straight through the winter??

Also, I noticed that you were following the cut diet for your contest prep, with some alterations. I think you were eating oatmeal in the mornings..right?

What are your carb levels at now??

Sorry for all the questions, just interested in seeing your thoughts/methods to transferring from contest prep to lean mass.

Thanks for the comment on the conditioning. Alot of cardio went into that conditioning, in addtion to a very sound nutrition plan.

Competing again? Right now, not sure. I am waiting to receive all my info from the WNBF in terms of its Rules and Regs.

I'd love to compete in SC for the Carolina Clash in October with my fellow Scivation teammates but that will really be decided by what the WNBF allows me to do. Marc has said that I can compete w/any other organization up until when I do my first WNBF show. I'll wait and see what the WNBF has to say. Wouldn't want to put my new pro status in jeopardy.

Lean Mass - The length of the lean mass phase will be dictated by the date of my next show.

Oats and the CD - yup, that's right. I was using the CUT DIET all though my contest prep. There were a couple of mornings where I did not have any Grapefuits in the house (they were jacked by other members of my family!!!) so I subed in Oats and it did not make any difference to me. In fact, it just felt like a "normal" breakfast to me. Almost like I was cheating or something. The Macros weren't too far off, besides the fact they are two different types of carbs!!! But I was using 1/2 cup and it just goes well with eggs to me and it seemed to work just fine.

Carbs are around 150 daily and holding steady but I might raise them a bit.

[DJV81]

Cool Lando,

Thanks for the response...

[pdigs]

When you are cutting or leaning out what is you view on training to you failure? do you do it or not? and if not how close do you go? Also what about training heavy while cutting and ranges? what do u recommend? what do you recommend for back width (lats) as far as exercises?

[Lando33]

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.

[Lando33]

Originally Posted by pdigs

When you are cutting or leaning out what is you view on training to you failure? do you do it or not? and if not how close do you go? Also what about training heavy while cutting and ranges? what do u recommend? what do you recommend for back width (lats) as far as exercises?

Okay alot to answer here:

Failure - ALWAYS, except the last week or two before a show. I've found this really exhausts the muscle and that's what I am always looking for.

Training Heavy while cutting - Yes, go as heavy as you can handle while keeping a senseable rep-range (6-12) depending on the bodypart. If your legs respond to heavier weights with lower reps, keep that range/weight while cutting.

Lat Width - Pull ups, wide-grip pull-ups, weighted pull-ups, assisted pull-ups, narrow grip pullups - See a trend here? Pull ups are one of the msot effective back exercises. If you are just starting out and can do only a few, do them! It's the only way to get better. Do as many as you can, and then do another set, and another. You will work our way up if you keep at it.

[Cytrainer913]

"Failure - ALWAYS, except the last week or two before a show. I've found this really exhausts the muscle and that's what I am always looking for."

This is so true, I think too many people cut themselves short here and hold themselves back in terms of failure and as long as the recovery is there and you are doing the right things as far as diet goes and supps, no reason to hit it all out, the one thing i do suggest is to change the rep ranges up here and there and the stress is totally different when doing sets of 5 reps as opposed to sets of 15-20 reps, and the joints are happy with the breather during the week of higher volume and and decreased weights.

Training Heavy while cutting - Yes, go as heavy as you can handle while keeping a senseable rep-range (6-12) depending on the bodypart. If your legs respond to heavier weights with lower reps, keep that range/weight while cutting.

This is also so true when it comes to to training for a show as so many change their whole routine once the diet kicks in and this is one of the worst things you can do as the increased volume along with increased cardio almost starts to hit the body in a double mode of cardio and this will eventually start to take from the muscles and there it goes LOST MUSCLE. Lift as heavy as you can for that time in your training as you might not be able to lift as heavy as when you were a bit heavier so the weights will have to be decreased but its heavy for you now, and this helps with the hormonal release, which will also help to retain that lean muscle, hit it hard and HEAVY!

Lat Width - Pull ups, wide-grip pull-ups, weighted pull-ups, assisted pull-ups, narrow grip pullups - See a trend here? Pull ups are one of the msot effective back exercises. If you are just starting out and can do only a few, do them! It's the only way to get better. Do as many as you can, and then do another set, and another. You will work our way up if you keep at it.

And As Lando stated, any style of rowing from above the head, which we call PULLDOWNS, or a pull up motion, will work a lot on the lats, so any movement that follows the pull up motion will work a lot on the Lats, so stick with it and another thing to remember about the move is to try and start the move in the back by squeezing the shoulder blades and then allow the arms to follow then lastly the forearms as well, most generally move the bar in the smaller to larger groups and this can wear out the arms before the back truly feels the move.

[dball]

Just wanted to pass along my thanks for sharing your knowledge with everyone! Keep up the good work!

Chris

[RUBICON19]

Great stuff. This will be an interesting read!!

How was Ben & Jerry's?

[Lando33]

Originally Posted by RUBICON19

Great stuff. This will be an interesting read!!

How was Ben & Jerry's?

It was alot of fun. Worth the trip alone.

But since you are so close to a show, I will tell you that it is not as good as some grilled chicken and steamed broccoli with a side of almonds!

[Lando33]

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!

[Lando33]

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...--June-30-2007

[billfinkbiner]

Originally Posted by Lando33

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!

You're going to love Primal N2O/VasoCharge. It's the first preworkout formulas that I've taken and not had to increase the dosage after a couple of containers.

Also, sick shoulder workout. When you do your incline laterals, do you stop at parallel, or go above?

[Lando33]

Originally Posted by billfinkbiner

You're going to love Primal N2O/VasoCharge. It's the first preworkout formulas that I've taken and not had to increase the dosage after a couple of containers.

Also, sick shoulder workout. When you do your incline laterals, do you stop at parallel, or go above?

I defintily stop at parallel. Going any higher with that definitly does not agree with my rotator cuff.

[Lando33]

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-...-show-on-63007

[semper27]

Enjoyed seeing your routine Rob. Great job on putting it together. You looked phenomenal on stage!!! Again, great job and way to represent !

[Lando33]

http://www.youtube.com/watch?v=6oCkQjU_244