Please welcome IFBB Pro Simon Cohen to Pro Muscle!

[Designbuilt]

Hi Big A. Thanks for the comment about the pic.He really is proud,he always tell everybody at school about his Dad. HaHa. I am having a little difficutlty uploading alot of my pics because of the file size.And tips on how to get around that??
Thanks
Si

Here's is a great thread about the subject, follow the link and it will give you the software to resize the photos.


http://www.professionalmuscle.com/forums/showthread.php?t=13720

 

[Lenny]

Hey Mass,

I thought it would be interesting to hear your currently training style, split, etc...Maybe general eating plan you follow for Offseason/precontest if you do not mind. If you do not want to post it, not a problem. Just thought it would be interesting. Hope training and eating is going well! Keep growing that lean mass!

 

[mikeheavypecs]

Just wanted to post saying hello to everybody and introduce myself to the Forum.I am very much looking forward to Reading your threads and exchanging knowledge and information.
So Hello All.

hey Simon!! Great to see you on here. Best Board ANYWHERE!! I don't know if you remember, but we met in Amsterdam in 2003 at the Dutch Grand Prix IFBB....been a while...from your pics you look GREAT bro!

Mike

 

[gridlock]

Thank you to everyone for their welcoming posts.I welcome your questions and will answer to the best o my knowledge.I will be adding pics in a short while of myself and my family.You will see that i am a well gounded family man aswell as being a dedicated man of my sport.


Simon

where abouts in the UK are you from?

 

[mass]

Mass- Offseason & Pre-contest food..

Hi Lenny,

Hope you are well mate and you are tearing up the gym..
I will gladly say what my training ec is,it is as follows---


Training Year round Doesn't Change.

*Mon- Chest, Tris Calves.

*Tue- Back, Rear Delt Bis.

*Wed- Off.

*Thurs_ Legs, Hamstrings.

*Fri- Shoulders, And what ever body part i thinks needs extra work i will hit that with 10sets fairly light pumping sets force as much blood in there as i can.

I stick with basic heavy movements on all sets and taken to failure on everthing. Big body parts get 2 warm up sets then straight in for 10 sets, 10 to 12 reps. Small body parts like Delts, Tris, bis, Calves, i do 8 sets 6 to 10 reps.I never train Abs.

OFFSEASON DIET

*Meal 1- Oats, Banana, 90gr Synthe Pure protein

*Then i go Training.

As soon as i am done at the gym i have SyntheDextrin and 60gr Synthe Protein.

*Meal 2- 12 oz Bison and 1 large sweet pot.

*meal 3- Salmon,1 cup of brown rice and 1 apple.

*Meal 4- Synthblend meal replacment and 1 cup of nuts.

*Meal 5- Large homemade burger, hashbrowns and yoghurt.

*Meal 6- 12 oz steak, 90grams pure protein then bed..

PRE CONTEST DIET

*Meal 1- Oats,banana, 90gr Synthe Pure Protein

*Meal 2- 12 oz chicken, 1 cup of brown rice.I dont like veggies..

*Meal 3- 12 oz steak and large jacket pot.

*Meal 4- Salmon and sweet pot.

*Meal 5- 10 oz steak and 1 cup of white rice.

*Meal 6- 10 eggwhites, half cup of oats, 60gr pureprotein drink.
As you can see i keep my protein high as i have a fast metabolism this diet works best for me and my weight.
At the moment my weight is 275lb first thing in the morning stripped.I am 5ft 10" in height and i am lean all year round with abs.I do no cardio at all and diet for a show is only 8weeks.Iam hoping to get my weight up to 290 before i start my next diet with the help of Synthetek Products, cant wait to try the synthelamin Appetite stimulator i will let you guys no how i get on..

Keep Pumping

Mass....

 

[mass]

Hi Gridlock,
hope things are banging your end mate everything good here.
Iam from east-Anglia.

Mass.

 

[mass]

Hi Mike!

Hi Mike,

Good to hear from you.
Your right about this being the best Board anywhere, i find this to be friendly and very informative.No idiots on here either!
I have definitely put on size since the Amsterdam Grand Prix, and i usually manage to over diet but hopefully i have rectified that problem.Also when i did the Dutch Grand Prix it was a bit tough as when i arrived in Amsterdam i got a phone call saying that my now wife was in Labour with our little boy, thats just sods law.
But am raring to go for my upcoming shows.I am doing 3 in the USA are you attending any of the US shows this year?

I was going to do the Berlin show but it has been cancelled because of recession.

Speak soon

Si

 

[Lenny]

Thanks Mass for posting that information. Always interested in what others are doing. Keep kicking ass bro...all the hard work shows!

 

[massnup]

Hi Lenny,

Hope you are well mate and you are tearing up the gym..
I will gladly say what my training ec is,it is as follows---


Training Year round Doesn't Change.

*Mon- Chest, Tris Calves.

*Tue- Back, Rear Delt Bis.

*Wed- Off.

*Thurs_ Legs, Hamstrings.

*Fri- Shoulders, And what ever body part i thinks needs extra work i will hit that with 10sets fairly light pumping sets force as much blood in there as i can.

I stick with basic heavy movements on all sets and taken to failure on everthing. Big body parts get 2 warm up sets then straight in for 10 sets, 10 to 12 reps. Small body parts like Delts, Tris, bis, Calves, i do 8 sets 6 to 10 reps.I never train Abs.

OFFSEASON DIET

*Meal 1- Oats, Banana, 90gr Synthe Pure protein

*Then i go Training.

As soon as i am done at the gym i have SyntheDextrin and 60gr Synthe Protein.

*Meal 2- 12 oz Bison and 1 large sweet pot.

*meal 3- Salmon,1 cup of brown rice and 1 apple.

*Meal 4- Synthblend meal replacment and 1 cup of nuts.

*Meal 5- Large homemade burger, hashbrowns and yoghurt.

*Meal 6- 12 oz steak, 90grams pure protein then bed..

PRE CONTEST DIET

*Meal 1- Oats,banana, 90gr Synthe Pure Protein

*Meal 2- 12 oz chicken, 1 cup of brown rice.I dont like veggies..

*Meal 3- 12 oz steak and large jacket pot.

*Meal 4- Salmon and sweet pot.

*Meal 5- 10 oz steak and 1 cup of white rice.

*Meal 6- 10 eggwhites, half cup of oats, 60gr pureprotein drink.
As you can see i keep my protein high as i have a fast metabolism this diet works best for me and my weight.
At the moment my weight is 275lb first thing in the morning stripped.I am 5ft 10" in height and i am lean all year round with abs.I do no cardio at all and diet for a show is only 8weeks.Iam hoping to get my weight up to 290 before i start my next diet with the help of Synthetek Products, cant wait to try the synthelamin Appetite stimulator i will let you guys no how i get on..

Keep Pumping

Mass....

How many exercises do you do per bodypart?

 

[RONJON]

Hi Lenny,

Hope you are well mate and you are tearing up the gym..
I will gladly say what my training ec is,it is as follows---


Training Year round Doesn't Change.

*Mon- Chest, Tris Calves.

*Tue- Back, Rear Delt Bis.

*Wed- Off.

*Thurs_ Legs, Hamstrings.

*Fri- Shoulders, And what ever body part i thinks needs extra work i will hit that with 10sets fairly light pumping sets force as much blood in there as i can.

I stick with basic heavy movements on all sets and taken to failure on everthing. Big body parts get 2 warm up sets then straight in for 10 sets, 10 to 12 reps. Small body parts like Delts, Tris, bis, Calves, i do 8 sets 6 to 10 reps.I never train Abs.

OFFSEASON DIET

*Meal 1- Oats, Banana, 90gr Synthe Pure protein

*Then i go Training.

As soon as i am done at the gym i have SyntheDextrin and 60gr Synthe Protein.

*Meal 2- 12 oz Bison and 1 large sweet pot.

*meal 3- Salmon,1 cup of brown rice and 1 apple.

*Meal 4- Synthblend meal replacment and 1 cup of nuts.

*Meal 5- Large homemade burger, hashbrowns and yoghurt.

*Meal 6- 12 oz steak, 90grams pure protein then bed..

PRE CONTEST DIET

*Meal 1- Oats,banana, 90gr Synthe Pure Protein

*Meal 2- 12 oz chicken, 1 cup of brown rice.I dont like veggies..

*Meal 3- 12 oz steak and large jacket pot.

*Meal 4- Salmon and sweet pot.

*Meal 5- 10 oz steak and 1 cup of white rice.

*Meal 6- 10 eggwhites, half cup of oats, 60gr pureprotein drink.
As you can see i keep my protein high as i have a fast metabolism this diet works best for me and my weight.
At the moment my weight is 275lb first thing in the morning stripped.I am 5ft 10" in height and i am lean all year round with abs.I do no cardio at all and diet for a show is only 8weeks.Iam hoping to get my weight up to 290 before i start my next diet with the help of Synthetek Products, cant wait to try the synthelamin Appetite stimulator i will let you guys no how i get on..

Keep Pumping

Mass....

WOW! Awesome Info MASS!!! ...what is your macro breakdown for the day? (protein, fat, carbs)

And are you an advocate of "growing into your shows?"

RONJON

 

[gridlock]

Hi Gridlock,
hope things are banging your end mate everything good here.
Iam from east-Anglia.

Mass.

I'm always up in your area visiting family. my grandparents live up in suffolk near halesworth and my uncle is just outside of norwhich.

If its anywhere near you let me know cos i dont know any gyms when i got up there

 

[mass]

mass exercises..

Hi Massnup,
Chest gets 3 exercises,

Back gets 5 exercises,

Legs get 3, Hams get 3 exercises,

Delts get 3, exercises.

Tris, Bis, get 3exercises each.

Calves Get 2 exercises each...

Keep Pumping Mass........

 

[mass]

Gyms

Hi GridLock,
The gym where i train is 20miles from norwich its in Gorlston town center
its called top-body its the best gym about there. Its in Englands Lane...

Hope this helps mate see you there Mass...

 

[mass]

Break Down..

Hi Ronjon,
Break Down..

Protein 450grams Daily.

Carbs 700grams Daily.

Fats 30% Daily..

Catch you later Mate...

 

[bigguns078]

I see you do NO cardio... Do you rely on restricted calories and diet supplements to stay in shape and get in contest shape? I see that you do many sets.. You said you do 10 working sets for chest and 3 exercises.. Thats 30 sets total for chest.. With that much volume, im sure you burn alot of calories.. Is that why you don't do cardio or need to?

Last question.. You said you lift heavy and to failure... How do you accomplish that, for example on chest? I don't think i could work myself up to a working set.. Then do 10 sets for 10 to 12 reps to failure... After 2 or 3 sets, i could never get 10 reps.. My rep scheme would be lower, unless i lightened the weight..

 

[mass]

Mass Training

Hi BigGuns,
Hope everything good your end mate, Iam lean all year round with good abs
so dont do cardio, I have tried it in past but drop weight very quick so i just diet a bit harder and thats enough for me. I keep cals high 5000 daily which is a lot when your food is clean. Ive always done a lot of volume in my workouts it seems to work for me but i do change things about all the time,
Ive tried the yates way but found all i done was hurt my tendons etc all the time. Any way mate off to kipp now picking up my yamaha Raptor fri so should
have some over the weekend..

Regards

Mass.........

 

[RONJON]

Hi Ronjon,
Break Down..

Protein 450grams Daily.

Carbs 700grams Daily.

Fats 30% Daily..

Catch you later Mate...

Thanks bro appreciate the info..very interesting!

 

[massnup]

I see you do NO cardio... Do you rely on restricted calories and diet supplements to stay in shape and get in contest shape? I see that you do many sets.. You said you do 10 working sets for chest and 3 exercises.. Thats 30 sets total for chest.. With that much volume, im sure you burn alot of calories.. Is that why you don't do cardio or need to?

Last question.. You said you lift heavy and to failure... How do you accomplish that, for example on chest? I don't think i could work myself up to a working set.. Then do 10 sets for 10 to 12 reps to failure... After 2 or 3 sets, i could never get 10 reps.. My rep scheme would be lower, unless i lightened the weight..

I thought he probably did say 4 sets for the 1st exercise pyramided up to heaviest set and then 2 other exercises for 3 sets a piece which totals 10 sets or something done along those lines? Correct me if I'm wrong MASS.

 

[mass]

Mass

Right on Bro!!

You Guys and Girls have a great weekend.....

Regards

Mass...

 

[BigChef]

Onya Cobber !

Gidday Mass,

How ya going mate? First of all, welcome to the forum.

I am sorry we stole your Ashes ! Just kidding mate !

Forget the bloody cricket, Bodybuilding all the way...

In all honesty your one of my fav's from UK..

I look forward to listen to your experience and knowledge..

Keep pumping !

Chef