mjs_grmi’s BodyBlog

Three days to go - final countdown now to get those final shredds - tight muscles and tan - all ready for this Saturday’s FameWorldTour-WNSO - Ava Cowan Tropcial Fitness Model Contest!

This will be my first contest!  I am a little nervous - but looking forward to showcasing my hard work and tight - lean - shredded body!

Will work with my trainer today and probably tomorrow or Friday for our last sessions before Saturday!

Marc 

Been well over a year since I have written anything here -and LOTS has happened since then!  The biggest change is that I moved to Ft Lauderdale, FL in November 2007!  Love it down here- sunny, warm, and some awesome gyms and inspiration!

I am trying to work as a model but while doing so I am bartending and doing some personal training.

I also hired my own trainer to change up my routine and really push me.

Recently I decided to enter the FAMEWorldTour -WNSO Ava Cowan Tropics Fitness Model COmpetition here in town!  The contest is May 17 and I am really pushing hard to be in great contest shape!  My trainer is really fired up about my progress.

I hope to continute updating this page and will post pre-contest pics next week and also contest pics the week following!

So for now that is a quick update of my life here in FL and my Fitness Life!

Wow- with all that has happened in my life since the last posting I havent had a chance to update this on a regular basis.

I left a career of 20 years in college athletics to pursue my ambitions to be a personal trainer and excersise consultant…. so now I am working at FItness  19 in the Grand Rapids MI area - as one the Personal Trainers… most all my day is spent there working with clients and trying to get clients as well as working out myself…..

 I love being in the gym so this gives me that opportunity….

Been working out pretty hard the past several weeks with a solid workout partner - who happens to be the Head PErsonal Trainer…

Right now working on a program that is supposed to get me lean and pump the muscles …. 

IF anyone needs a personal trainer and you are in hte West Michigan area please email directly at mjs_grmi@yahoo.com  and be clear in the subject line so I do not delete you ..

Again I seem to not keep this up as much as before now that I am updating my training and so forth in my Forum.

 The Holidays came upon me fast as we were playing Football through Dec 16 !!! GVSU _ DII National Champs!  So I had one week to get ready for my family Christmas gathering we had to host!!!! 

After that it was just the 2 of us -totally relaxing and catching up on some much needed R&R.

My workouts suffered some as I got pretty lazy for a period .. I ate decent -didnt gain much over this time-maybe about 2-4lbs- and mainly muscle - I think anyway…

Back in the gym on my 2nd phase of the new 12 week program- be back to work full time next week so the training will occur again in the early am!  Love that start to my day and the feeling i have all day being pumped and fired up from a good gym session!

So I posted some new pics- a couple taken just before I did some wrestling about 4 weeks ago I guess now and the others are from last week immediatly during and following my workout session -

Train hard! 

Wishing all of you the best Holiday Season and more to come!   Keep up the great work and pump hard -

Happy New Year to all the Bodybuilders out there and friends of the sport as well and may 2007 bring you all the best!!!

I have been so blessed this past few months since I joined this site to meet so many great people into this sport -I hope to meet more and continue the friendships with everyone I have met so far!

WORK HARD_ TRAIN HARDER _ !!!

I am feelign really great with this new training program from Alex … The diet part is the hard part- eatng that much food .. dont want to get fat but want to add muslce!  I am trying to get that regulated with the hours I keep at work!

The Training is great though - into week # 2- andI feel a burn every day in teh muslce groups I am training!!  Love the split he has me on .

MOnday - Chest and Triceps

Tuesday -Legs # 1 (Hammies)

Wednesday - Back and Biceps

Thursday - Legs # 2 (Quads)

Friday - off

Saturday - SHoulders/Traps and Biceps

Sunday - off

Cant wait to see the growth in muscle!

Have not updated this in a while -took a 10 day period off from training for a recovery and rest period - after 10 weeks of HARD  - Intense Training..

Back to working out again as of yestarday witha new 12 week routine and diet program to help me gain the muscle I want for next year! 

Will be doing a training journal in the Forums section.

Can definetely tell I am in need of some time off- another not so great shoulder day today - just could not push the heavy wts!

DB Press- 95/4  * could not get the second set of 95 even up to start… so dropped down to 70/5

Military Press Machine - Selectorized- 216/6   216/6

DB Raises - 40/4 45/4  * those I was so ticked from the other lifts I just blasted them- seemed I got a burst of energy from being mad!

Traps- Barbell Shrugs- same thing - bore down and said wtf and hammered out 365/4  365/4  315/6  225/8 !!!

Weekend was good - 2 days of no training and good eating - and work…..

Monday morning here hit the training hard ! Was up at 5:00 am in gym by 6:00am!

Back -

Pullups -50 reps - 4 sets

VBar Pulldowns - 228/6  228/6

Barbell Rows  225/4  225/4

Low Rows- Machine -plate loaded - 180/6 180/6

FOrearms -

Barbell wrist curls - 115/4  115/4

Db wrist curls -  40/6 45/6

Went back to the local gym today - and blasted chest - biceps - triceps..  was a bit tired from not gettig enough sleep- went it a bit later than normal-

Chest

Flat Bench Press - Barbell - 225/8  275/4 275/4  275/4

Incline DB Press - 85/8   100/4  100/4

Cable Crossovers - 50/8  70/80   50/8 

Dips - 1 set w/o wt - 8    2 sets wtd with 45 lb plate- 8 reps each

Biceps -

Str8 bar curl - 145/6  165/4  165/4   cool down did 95/8

DB Hammer Curl - 65/6  75/4  80/4

Standing Preacher Curl - again another piece of equip we dont have!   105/4   105/4

Triceps- by this time i was wasted!!!!   DB one arm behind the neck - 30/5  30/4

Rope Push down - 90/6  100/4

That was it! was cashed- really pushed myself on Chest and Inclines and Curl Bar today