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real name
Mark
age
53
gender
Male
location
Greenfield, IN, US
gym
Hancock Wellness Center
occupation
Pizza Restaurant Owner
Overall Goal
///
Compete
Finished 2nd in welterweight class in the
2012 NPC Natural Indiana!!
Progress & Goals
BEFORE
Feb 3, 2012
CURRENT
Apr 25, 2012
154.7 Lbs.
LEAN BODY MASS
15.3 Lbs.
BODY FAT
CURRENT WEIGHT
170
Lbs.
Jan 30, 2013
CURRENT BODY FAT
9
%
Jan 30, 2013
PROGRESS HISTORY
Lbs.
2009-09-11,2010-01-29,2010-03-02,2010-03-23,2010-03-26,2010-04-02,2010-04-15,2010-07-01,2010-09-03,2010-10-04,2010-10-08,2010-10-15,2010-10-21,2011-01-05,2011-01-15,2011-01-17,2011-01-18,2011-01-20,2011-01-21,2011-01-22,2011-01-27,2011-01-28,2011-01-31,2011-02-24,2011-03-11,2011-03-18,2011-03-22,2011-04-05,2011-04-19,2011-04-21,2011-04-29,2011-05-10,2011-05-13,2011-05-25,2011-05-31,2011-06-03,2011-06-17,2011-06-21,2011-06-28,2011-07-25,2011-08-12,2011-08-27,2011-09-02,2011-09-26,2011-10-07,2011-10-28,2012-01-24,2012-02-03,2012-02-10,2012-02-12,2012-02-17,2012-02-20,2012-03-06,2012-03-27,2012-03-30,2012-04-03,2012-04-09,2012-04-13,2012-05-15,2013-01-30
175,178,180,177,175,176,175,173.5,173,175.5,176,176.6,177,175,177,178,176.8,179,179.8,180.2,181,182,183.5,180.5,179,177.5,176,174,171,172.5,173,172,173,170.5,171.5,173.3,172,171.5,174,172,180,176,175,176,177,176,172,176,175,175,172,171.5,170,169,168,167,166,162,164,170
Apr 27, 2012
168 Lbs.
%
2009-09-11,2010-03-02,2012-02-03,2012-02-28,2012-03-06,2012-03-30,2012-04-03,2012-04-13,2013-01-30
8,8,11,10,9,7.5,7,5,9
Lbs.
2009-09-11,2010-01-29,2010-03-02,2010-03-23,2010-03-26,2010-04-02,2010-04-15,2010-07-01,2010-09-03,2010-10-04,2010-10-08,2010-10-15,2010-10-21,2011-01-05,2011-01-15,2011-01-17,2011-01-18,2011-01-20,2011-01-21,2011-01-22,2011-01-27,2011-01-28,2011-01-31,2011-02-24,2011-03-11,2011-03-18,2011-03-22,2011-04-05,2011-04-19,2011-04-21,2011-04-29,2011-05-10,2011-05-13,2011-05-25,2011-05-31,2011-06-03,2011-06-17,2011-06-21,2011-06-28,2011-07-25,2011-08-12,2011-08-27,2011-09-02,2011-09-26,2011-10-07,2011-10-28,2012-01-24,2012-02-03,2012-02-10,2012-02-12,2012-02-17,2012-02-20,2012-03-06,2012-03-27,2012-03-30,2012-04-03,2012-04-09,2012-04-13,2012-05-15,2013-01-30
161,163.8,165.6,162.8,161,161.9,161,159.6,159.2,161.5,161.9,162.5,162.8,161,162.8,163.8,162.7,164.7,165.4,165.8,166.5,167.4,168.8,166.1,164.7,163.3,161.9,160.1,157.3,158.7,159.2,158.2,159.2,156.9,157.8,159.4,158.2,157.8,160.1,158.2,165.6,161.9,161,161.9,162.8,161.9,158.2,156.6,155.8,155.8,153.1,154.4,154.7,153.8,155.4,155.3,154.4,153.9,155.8,154.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Sunday and Wednesday Push
Body parts worked: Chest, Calf, Shoulders, Triceps and upper abs in this order
Sunday and Wednesday
Warm-up
Chest
Incline Bench
Warm-up
1X8, 1X6, 1X3, 1X10
Superset no rest between exercise Flat Dumbbell Press, cable crossover, and pushups (I get a great burn with this superset)
3X10 on each
Sunday I would do as shown above Wednesday I would switch the barbell work to flat bench and the dumbbell and cable work to incline
Dips with no more than 30 seconds between sets
To failure on 3 sets
Calf
Standing Calf Raises
6 sets to failure varying the weight
3 with toes pointed in and 3 with toes pointed out
Seated calf raises
3 sets to failure varying the weight
Shoulders
Seated Barbell Press
1X10, 1X8, 1X6
Seated Dumbbell Press
1X 10, 1X8, 1X6
Front Delt Raise using a plate
1X10, 1x8, 1X8
Rear Delt Raise
3X10
Triceps
Close Grip Bench Press on Smith Machine
1X10, 1X8, 1X4
Superset with no rest between exercises weighted cross bench dips and push-downs
3X10 on each
Kick-backs with cable slow and very controlled
3X10
Upper abs
You really need to concentrate when working your abs to work them thoroughly just don’t go through the motion put your mind into it
Incline weighted sit-ups
3X20
Cable rope crunch
I would concentrate on one side of my abs at a time
3X20
Weighted ball crunch
3x20
Tuesday and Friday Pull
Body parts worked: Upper Legs, Back, Traps, Bicep Lower abs and obliques
Sunday and Wednesday
Warm-up
Upper leg
Barbell Squats
Warm-up 1X10, 1X8, 1X6 1X4 1X10
Stiff legged dead lifts
3X10
Lunges on smith machine
1X10, 1X8, 1X6
Back
Bent-over row
3X10
Superset with no rest between exercise Low cable row and lat pull down
3X10 on each
One arm dumbbell row
3X10
Traps
Smith Machine Shrugs
1X10, 1X8, 1X6
Dumbbell shrugs
3X10
Biceps
Straight Barbell curls
1X10, 1X8 1x6
Incline Dumbbell Curls- Palms up pulling with pinkie
3X10
Concentration Curls Palms up pulling with pinkie
3X10
Lower abs
Incline leg lifts- I move the pin one position after each set to slightly vary the angle
5X20
Using a low pulley I would hook the bar with the toe of my shoe and pull towards my body
3X20
Obliques
Medicine Ball decline twists moving slowly keeping the muscle flexed
3X30
Weighted side bends
3X15 both sides
I keep my intensity level high with minimal rest between sets and concentrate on the muscle that I am working.
FOCUS!!!!!!
Body parts worked: Chest, Calf, Shoulders, Triceps and upper abs in this order
Sunday and Wednesday
Warm-up
Chest
Incline Bench
Warm-up
1X8, 1X6, 1X3, 1X10
Superset no rest between exercise Flat Dumbbell Press, cable crossover, and pushups (I get a great burn with this superset)
3X10 on each
Sunday I would do as shown above Wednesday I would switch the barbell work to flat bench and the dumbbell and cable work to incline
Dips with no more than 30 seconds between sets
To failure on 3 sets
Calf
Standing Calf Raises
6 sets to failure varying the weight
3 with toes pointed in and 3 with toes pointed out
Seated calf raises
3 sets to failure varying the weight
Shoulders
Seated Barbell Press
1X10, 1X8, 1X6
Seated Dumbbell Press
1X 10, 1X8, 1X6
Front Delt Raise using a plate
1X10, 1x8, 1X8
Rear Delt Raise
3X10
Triceps
Close Grip Bench Press on Smith Machine
1X10, 1X8, 1X4
Superset with no rest between exercises weighted cross bench dips and push-downs
3X10 on each
Kick-backs with cable slow and very controlled
3X10
Upper abs
You really need to concentrate when working your abs to work them thoroughly just don’t go through the motion put your mind into it
Incline weighted sit-ups
3X20
Cable rope crunch
I would concentrate on one side of my abs at a time
3X20
Weighted ball crunch
3x20
Tuesday and Friday Pull
Body parts worked: Upper Legs, Back, Traps, Bicep Lower abs and obliques
Sunday and Wednesday
Warm-up
Upper leg
Barbell Squats
Warm-up 1X10, 1X8, 1X6 1X4 1X10
Stiff legged dead lifts
3X10
Lunges on smith machine
1X10, 1X8, 1X6
Back
Bent-over row
3X10
Superset with no rest between exercise Low cable row and lat pull down
3X10 on each
One arm dumbbell row
3X10
Traps
Smith Machine Shrugs
1X10, 1X8, 1X6
Dumbbell shrugs
3X10
Biceps
Straight Barbell curls
1X10, 1X8 1x6
Incline Dumbbell Curls- Palms up pulling with pinkie
3X10
Concentration Curls Palms up pulling with pinkie
3X10
Lower abs
Incline leg lifts- I move the pin one position after each set to slightly vary the angle
5X20
Using a low pulley I would hook the bar with the toe of my shoe and pull towards my body
3X20
Obliques
Medicine Ball decline twists moving slowly keeping the muscle flexed
3X30
Weighted side bends
3X15 both sides
I keep my intensity level high with minimal rest between sets and concentrate on the muscle that I am working.
FOCUS!!!!!!
My Nutrition Program View My Full Nutrition Program
mozzilee has not added any program information.
My Supplement Program View My Full Supplement Program
mozzilee has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Being over 50 years old......nuff said!!!
mozzilee updated his weight from 164 Lbs. to 170 Lbs., a 6 Lb. gain in 260 days.
Jan 30, 2013 | Like
Visitor Comments
soccerdad5
Absolutely shredded! What an inspiration for everyone! Well done. Want to follow in your footsteps.
Aug 4, 2012 4:17pm
gingalue
Holy cow did the L carnitine help!!! I felt like a new person...guess I was completely lacking aminos. Thank you!!!
Apr 18, 2012 2:08pm
mozzilee is now friends with Manzeus and schnauzbart.