Kenyan natural bodybuilder Morgan Nakhisa played soccer for years before taking up weight training. The 5’9″, 202 lbs. bodybuilder claims, “The real and the only one black panther from Kenya!” Following his big win in Paris last year, he then trained for his MM Pro debut in Las Vegas 8 weeks later.
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How to build a big chest. This workout shows you how to build a big chest, from top PT and online star, Justin St Paul. The workout starts with heavy compound movements with low reps, and moves to isolation exercises with lower weight and higher reps, Justin also shares his best tips on good form to make sure you maximise your gains. Continue reading
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Terrence Ruffin the 22 year old body phenom from Florida! With just 4 years of serious training, Ruffin has already won titles in the pro-division and has proven that he poses a threat to anyone who aims to win the illusive Classic Physique Sandow at Mr. Olympia. A title which he aims to claim in a close future! Continue reading
The WBFF European Pro Am in London brought together 20 of the best Fitness and Muscle Model Pros from around the world for a showdown at the famous 02 Arena. Here we meet some of the athletes taking part in the competition on 14 November, from seasoned Pros to young newcomers, and we get exclusive access behind the scenes at the competition. Continue reading
The French-born bodybuilder Nathan Mozango was always keen on building a “God-like” physique and building his strength. However, Nathan wasn’t always interested in bodybuilding and building a large amount of “mass”.
Super Shredded Fighter – Nathan Mozango | Muscle Madness
Stats
Weight 175 – 185lbs (79.4 – 83.9kg)
Height 5’11” (180cm)
Arms 17″
Chest 57″
Waist 29″
Thighs 26″
Calves 16.5
Abs Training
For his abdominal training, Nathan will work his abs three times per week straight after his jogging session right before breakfast.
Nathan’s Workout
Monday: Chest and Triceps
Benchpress (bench)
20 reps at 70 kgs
15 reps with 80 kg
10 reps at 90 kgs
7 reps at 100 kgs
5 reps at 110 kg
Incline dumbbell press (Incline Dumbbell)
20 reps at 30 kgs
10 reps at 32 kgs
7 reps at 34 kgs
5 reps at 36 kgs
Weighted push ups
10 reps at 40 kgs
7 reps at 50 kgs
Tuesday: Back
Bent over Row
30 reps at 55 kgs
20 reps at 65 kgs
15 reps at 75 kgs
10 reps at 85 kgs
Seated Row
12 reps with 60kgs
8 reps at 65 kgs
6 reps at 70 kgs
Lateral Pull Down
20 reps at 75 kgs
12 reps at 80 kgs
7 reps at 85 kgs
5 reps at 90 kgs
Wednesday: Legs
Full squat ( “ass to grass”)
30 reps at 80 kgs
25 reps 90 kg
20 reps at 100 lbs
12 reps at 110 kgs
8 reps at 115 kgs
90˚ degrees vertical press
15 reps at 270 lbs
10 reps at 290 kgs
6 reps at 300 kgs
Leg extension
1 drop set: 20 reps at 110 lbs / 10 reps at 90 kgs / 10 reps at 70 kgs
Leg curl lying
1 drop set: 20 reps at 35 kgs / 10 reps at 30 kgs / 10 reps at 25 kgs
Calves
Plantar extensions to the press
4 sets max 170 kgs (I do not count the reps)
Extensions seated calf machine
4 sets max between 75-95 kgs
Thursday: Triceps and Biceps
Tricep Push Down
25 reps at 50 kgs
20 reps at 60 kgs
12 kgs to 70 reps
8 reps at 80 kgs
Dips
40 reps BW
20 reps at BW + 25 kg
12 reps at BW + 35 kgs
6 reps at BW + 45 kgs
Dips Machine
3 sets to the max with the entire stack (90 kgs)
Biceps
EZ Curl bar
25 reps at 36 kgs
20 reps at 40 kgs
12 kgs to 44 reps
8 reps at 48 kgs
Curl inclined sitting with dumbbells
15 reps with 18 kg
12 kg 20 reps with
8 reps at 22 kgs
EZ Curl bar reversed (to work the forearms)
3 sets to the max with a weight between 26 and 36 kgs
Friday: Shoulders and Traps
Push Press
20 reps at 30 kgs
15 kgs to 40 reps
8 reps at 45 kgs
5 reps at 50 kgs
Arnold Press
15 reps with 22 kg
10 reps with 24 kgs
7 reps with 26 kgs
Hang Pull
3 sets max with a weight of 46-54 kgs In superset with frontal elevations 3 sets with 14 kg max
2 sets max of lateral raises to the pulley
Saturday & Sunday: Off
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Ghanaian artist Paa Joe has brought some of New York City’s most iconic motifs to life. As part of Superhouse NYC’s inaugural “Celestial City” exhibition, the multidisciplinary artist served up a handful of lifesize sculptures of the city’s signature signage, including pizza boxes, taxi cabs, bagels and of course, rats. 120 Walker Street, 6RGhanaian artist Paa Joe has brought some of New York City’s most iconic motifs to life. As part of Superhouse NYC’s inaugural “Celestial City” exhibition, the multidisciplinary artist served up a handful of lifesize sculptures of the city’s signature signage, including pizza boxes, taxi cabs, bagels and of course, rats. 120 Walker Street, 6RGhanaian artist Paa Joe has brought some of New York City’s most iconic motifs to life. As part of Superhouse NYC’s inaugural “Celestial City” exhibition, the multidisciplinary artist served up a handful of lifesize sculptures of the city’s signature signage, including pizza boxes, taxi cabs, bagels and of course, rats. 120 Walker Street, 6R
The Dance of the Village Elders are back ! This time we exercise, dance and just have fun through the zoom platform or in-person at R.A.I.N. Nereid Ghanaian artist Paa Joe has brought some of New York City’s most iconic motifs to life. As part of Superhouse NYC’s inaugural “Celestial City” exhibition, the multidisciplinary artist served up a handful of lifesize sculptures of the city’s signature signage, including pizza boxes, taxi cabs, bagels and of course, rats. 120 Walker Street, 6RGhanaian artist Paa Joe has brought some of New York City’s most iconic motifs to life. As part of Superhouse NYC’s inaugural “Celestial City” exhibition, the multidisciplinary artist served up a handful of lifesize sculptures of the city’s signature signage, including pizza boxes, taxi cabs, bagels and of course, rats. 120 Walker Street, 6RGhanaian artist Paa Joe has brought some of New York City’s most iconic motifs to life. As part of Superhouse NYC’s inaugural “Celestial City” exhibition, the multidisciplinary artist served up a handful of lifesize sculptures of the city’s signature signage, including pizza boxes, taxi cabs, bagels and of course, rats. 120 Walker Street, 6RGhanaian artist Paa Joe has brought some of New York City’s most iconic motifs to life. As part of Superhouse NYC’s inaugural “Celestial City” exhibition, the multidisciplinary artist served up a handful of lifesize sculptures of the city’s signature signage, including pizza boxes, taxi cabs, bagels and of course, rats. 120 Walker Street, 6R
The Dance of the Village Elders are back ! This time we exercise, dance and just have fun through the zoom platform or in-person at R.A.I.N. Nereid Ghanaian artist Paa Joe has brought some of New York City’s most iconic motifs to life. As part of Superhouse NYC’s inaugural “Celestial City” exhibition, the multidisciplinary artist served up a handful of lifesize sculptures of the city’s signature signage, including pizza boxes, taxi cabs, bagels and of course, rats. 120 Walker Street, 6R