Welcome to IronSaint.com

Good day! My name is Mark St. Arnaud and I am a lifetime drug free bodybuilder, personal trainer, kinesiology student, and nutritional enthusiast. Bodybuilding, health, and nutrition are my passion and I love nothing more than sharing it with others. Here you can check out my nutritional articles, links to other informative articles, videos and pictures of me, as well as browse my personal journals. Just below you will find links to my latest postings. I would love to hear from you so please feel free to post me any questions, comments, or critiques. Thank you for your support and I look forward to hearing from you.

Pursue your passion!

Mark St Arnaud

Success is not the Key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful’’

– Albert Schweitzer

Latest Blog Postings

Martine went on to win the overall master’s title

Training – Friday February 10th

February 13th, 2012
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CATEGORY:
Training

Warmed up on bike for 10 minutes + rotator warmup. I have to be extremely careful with my left bicep as I pulled it on Monday doing one-arm dumbbell rows. Back volume will be cut in half today as well as less weight and more reps.

Incline high rows on SM (for rear delts): 4 x 10 – 60, 90, 120, 4 sets at 160lbs

Wide grip Lat Pulldowns (w/ 10 second stretch at the end of each set): 4 x 12 – 120, 160, 4 sets at 200lbs

Standing Swiss Bar Overhead Press: 5 x 8 (pyramid up) – 80, 120, 160, 170, 180 (6)

DB Side Laterals (timed 1 minute between sets): 4 x 15 – 30, 4 sets at 45lbs

Modified JM Press: 3 x 8 – bar, 95, 135, 175, 3 sets at 205lbs

Standing Calf raise (on hack squat) – 4 x 15 – 225, 405, 4 sets at 495

My left bicep does not have any bruising but it’s still tender to the touch. I still have not had any therapy on it but I should.

Training for Monday February 6th

February 7th, 2012
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CATEGORY:
Training

Warm-up
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Bike for 10 minutes

Internal and external rotation for rotator cuffs

Training
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Leg press calf raise: 5 x 10 – 315, 495, 675, 855(9), 855(9)

Reverse Hanging Chain Flys: 4 x 12 – use bodyweight with increasing resistance by bringing my feet more and more forward set to set.

Incline Barbell Press w/ monster mini bands (1 1/2 loops): 6 x 8 – bar, 95, 145, 185, 225, 245(5)

Flat Dumbbell Press: 3 x 8 – all 3 sets @ 125lbs DBs

One Arm Dumbbell Rows: 5 x 10 – 70, 105, 150, 200(7), 200(8)

Partial Deadlift into a Barbell Shrug: 5 x 10 – 245, 425, 515, 605, 605

plus some stretching…