WOW! Is all I can say. Last night was my third cheat meal, so I had some glycogen in my body today for legs but my leg workout was off the chains today. I trained at Apollon gym and the owner Rob I told needs to build one of these hard core gyms around here. This placed is stacked with the equipment, some pieces I've never used before that gives you a totally different feel of the muscles, and is one of the best gyms to workout at in the South Jersey area. Thanks again Rob for all your hospitality. Rob trains over 50 competitors in bodybuilding, fitness, and figure, but also trains a lot of fighters as well. Rob knows his stuff that's all I can say. Rob also is hosting a show on Oct 8th which he asked me to guest pose at and I willing accepted. (I will get the info on the show as soon as I get the poster.) As for my leg day, I trained with Kris and we got after it today in the gym. So this is what I did...
Warm up with a few sets of extensions
Squats-405x10, 455x8, last set was a triple drop set 455x6-315x6, 225x6
Hack squats-405x12, 495x12, 585x10
Leg press-4 plates x 12, 6 plates x 12, 8 plates x 10
Single leg extensions-4 sets until failure
Leg extensions-2 drop sets until failure (just wanted to murder them at the end)
My legs have been cramping ever since I left the gym, I might have over done it with the drop sets at the gym, but it's not every day I get to train at Apollon gym so when I'm there I make the most of it.
MAKE THE MOST OF WHAT GOD GAVE YOU.
GUY
Monday, September 1, 2008
My Weekend In Ohio...
Kris Lecomte (Mets overall champ, and 2nd place Jr USA 08) and myself renter a seven passenger Chrysler Uplander to drive to the North Americans. We left Friday morning around 7am. It was an 8 hour drive there. It was the most boring ride, there's one road 80W that you're on for 7 out of the 8 hours with no scenery. We got there around 2pm, and the night show started at 4pm. As soon as we got there the first thing we did was go to PJ's room to see how he was doing. We got to his room and he was surrounded by IFBB Pro Evan Centopani and our posing coach Kenny Wallach. When I got into his room PJ showed us what he looked like. All I can say was holy shit, the separation all around was ridiculous. After a bunch of running around we got to prejudging and was awaiting PJ's class. Finally after about 1 1/2 hours his class came out and he was called out with the second group. I had PJ as 6th, but the judges finalized their votes and had him at 9th. That class along with every class was stacked with competition. The problem PJ ran into was the carb up, he couldn't carb up for anything. After pre judging and the next day he was eating a lot of food and a lot of sodium and starting to fill out and looked like a new human on stage at the night show. You live and you learn, and that's what PJ did, Dave and PJ figured out what needs to be done, and I can assure you PJ will dominate at the Amateur Atlantic City Show. PJ congrats on all you've accomplished, hands down your best showing yet and I still think the best is yet to come, Love ya bro.
As for the weekend with Kris, it was all full of laughs, fun, and working out. We got to workout at a Balley's fitness, which was good. The workouts we had were sick even though we both were lacking sleep most of the weekend. By the time we all got home, and PJ got to eat at every fast food chain, we were all exhausted. And PJ is already into his prep for the show in 2 weeks in AC. Lets get 'em this time kid.
WHEN ONE DOOR CLOSES ANOTHER DOOR OPENS!
GUY
As for the weekend with Kris, it was all full of laughs, fun, and working out. We got to workout at a Balley's fitness, which was good. The workouts we had were sick even though we both were lacking sleep most of the weekend. By the time we all got home, and PJ got to eat at every fast food chain, we were all exhausted. And PJ is already into his prep for the show in 2 weeks in AC. Lets get 'em this time kid.
WHEN ONE DOOR CLOSES ANOTHER DOOR OPENS!
GUY
Wednesday, August 27, 2008
WHATS ALL THE PRESS ABOUT
OK, this week wanted to kick it off old school and bring back some basic movements into my workout, and I did just that for legs and chest. Back in the day there was none of these machines around, or smooth cables to do curls with. There were barbells, dumbbells, squat racks, leg presses, and benches. So I planned my workout around that. My gym I workout at most of the time in Totowa doesn't have the best leg equipment, so I decided to go to REPS gym in Hawthorne owned by good friend Guy Delcorso. The reason I went there is it's the only gym around that has a vertical leg press and I wanted to hit my quads a little differently so this is what I decided to do for legs:
Warm up with a few leg extensions
Squats: 405x10, 455x8, 455x8, 315x12
Vertical leg press: 225x15, 315x15, 405x10
Standard leg press: 8 plates x 15, 12 plates x 12, 14 plates x 10
Leg extensions: couldn't tell the weight but I did 4 sets until failure, and last set was a drop set..
Although this doesn't seem like a ton of sets, I couldn't drive my car comfortably home, due to all the core exercises my legs were on fire...So if you want a change in pace I would def give this leg blaster a shot.
As for chest I kept my pressing mind set and this is how I blasted chest:
Warm up with two light sets of db presses...
DB presses-100x12, 110x12, 120x12
Incline db presses-100x12, 110x10, 120x10
Smith machine presses-225x12, 275x10, 315x8
Cable crossovers-60x12, 70x10, 70x10
Seated Pec Flys-3 sets 100 x failure
I got the same reaction from the 9 sets of pressing, my chest was shot...For some reason I usually do about 6-8 sets of a pressing movement for chest but those 9 sets plus the flys at the end were a good change of pace for me..If it was the off season I would have done 4 sets of each but working out during the week with 0 carbs, you have to keep that in the back of your mind, because I don't want to over train and under recover. So give these workouts a shot, and give me some feed back...Our life isn't measured by obstacles we face but by the obstacles we over come....
Guy
Warm up with a few leg extensions
Squats: 405x10, 455x8, 455x8, 315x12
Vertical leg press: 225x15, 315x15, 405x10
Standard leg press: 8 plates x 15, 12 plates x 12, 14 plates x 10
Leg extensions: couldn't tell the weight but I did 4 sets until failure, and last set was a drop set..
Although this doesn't seem like a ton of sets, I couldn't drive my car comfortably home, due to all the core exercises my legs were on fire...So if you want a change in pace I would def give this leg blaster a shot.
As for chest I kept my pressing mind set and this is how I blasted chest:
Warm up with two light sets of db presses...
DB presses-100x12, 110x12, 120x12
Incline db presses-100x12, 110x10, 120x10
Smith machine presses-225x12, 275x10, 315x8
Cable crossovers-60x12, 70x10, 70x10
Seated Pec Flys-3 sets 100 x failure
I got the same reaction from the 9 sets of pressing, my chest was shot...For some reason I usually do about 6-8 sets of a pressing movement for chest but those 9 sets plus the flys at the end were a good change of pace for me..If it was the off season I would have done 4 sets of each but working out during the week with 0 carbs, you have to keep that in the back of your mind, because I don't want to over train and under recover. So give these workouts a shot, and give me some feed back...Our life isn't measured by obstacles we face but by the obstacles we over come....
Guy
Sunday, August 24, 2008
Positve Week!
Let me start by recapping my workouts from Thursday on.
Thursday-Back, abs
Lat pull downs-170x12, 200x12, 230x10
Over hand barbell rows-225x12, 275x10, 315x8
Bent over hammer strength rows-225x12, 315x10, 405x8-drop set 225 x failure
Rack pulls-315x12, 365x10, 405x10
Wide grip cable rows-160x12, 180x10, 200x10
Friday-Shoulders(I did all super sets), Hamstrings
Shoulders:
DB lateral raises-25x12, 30x10, 35x10 (Super Set) Centopani raises-60x12, 70x10, 80x10
DB rear delt raises-30x12, 35x10, 40x10 (Super Set) Reverse pec dec-3 sets 100x10
Smith machine press-225x12, 245x10, 275x10, 315x8
DB shrugs-100x12, 110x10, 120x10
Machine shrugs-3 sets 315x12-10
Hamstrings:
DB stiff legs-80x12, 100x10, 110x10, 120x10
Lying hamstring curls-60x15, 70x12, 80x10, 90x8-drop set x failure
Standing hamstring curls-2 sets x failure
Saturday- I had to wake up at 5am which is going to be a constant during my contest prep to meet with my close friend and posing coach Kenny Wallach at Gold's in New Haven Connecticut. Everyone seems to think that I am a CT native but I'm not I just have a lot of close friends there, PJ, Evan, and Kenny, and I also go see my massage therapist and good Friend Dr. Mike in CT. So my life is lived in NJ, but a lot of time spent in CT. So, after a good 45 minutes with my coach Kenny, we changed a few things around with my posing and for session #1 he stated that we are so ahead of the game 13 weeks out. I started with Kenny before I did the Mets last year, and it took me from a decent poser to a great poser. Not saying I am a great poser to toote my own horn, it's more of a complement to Kenny, because no matter what show I have been in the number of people who tell me how good my posing is on stage says enough. So this year Kenny and I are more so tweaking things because all my mandatory poses are on point. So I finally got to workout at NH which is hands down my all time favorite gym to workout at, you only will understand if you go there. They have so many different pieces of equipment that no other place has so I can hit every muscle in a different way. So this is how I blasted my arms and calves.
Bis:
Standing straight bar preacher curls-70x12, 80x10, 90x5-drop set 45 x failure
Alternate db curls-40x10, 50x8, 60x6-drop set 30 x failure
Seated cable curls-60x12, 70x10, 70x10 (super set) Hammer curls-40x10, 50x8, 60x8
Tris:
Skull crushers-95x12, 105x10, 135x8-drop set 95 x failure
Straight bar push downs-80x12, 100x10, 110x10 (super set) Machine Dips-220x failure
Over head rope extensions-60x12, 70x10, 80x10 (super set) Over head db extensions x failure
Calves:
Donkey calf raises-4 sets
Standing calf raises-4 sets
Seated calf raises-2 sets
After the gym, I went to go see my good friend PJ who is one week out from North Americans, and all I can say is DAM! My boy is looking sick, he looks bigger than last year and in better conditioning already and he hasn't dropped his water or started carbing up, all I can say is watch out. He is going to be top of the ranks at the show, hands down. So after spending a few hours with PJ and his 3 crazy as cats I headed home and relaxed the rest of the day. IN BODY BUILDING THERE IS NO LIMITS!
GUY
Thursday-Back, abs
Lat pull downs-170x12, 200x12, 230x10
Over hand barbell rows-225x12, 275x10, 315x8
Bent over hammer strength rows-225x12, 315x10, 405x8-drop set 225 x failure
Rack pulls-315x12, 365x10, 405x10
Wide grip cable rows-160x12, 180x10, 200x10
Friday-Shoulders(I did all super sets), Hamstrings
Shoulders:
DB lateral raises-25x12, 30x10, 35x10 (Super Set) Centopani raises-60x12, 70x10, 80x10
DB rear delt raises-30x12, 35x10, 40x10 (Super Set) Reverse pec dec-3 sets 100x10
Smith machine press-225x12, 245x10, 275x10, 315x8
DB shrugs-100x12, 110x10, 120x10
Machine shrugs-3 sets 315x12-10
Hamstrings:
DB stiff legs-80x12, 100x10, 110x10, 120x10
Lying hamstring curls-60x15, 70x12, 80x10, 90x8-drop set x failure
Standing hamstring curls-2 sets x failure
Saturday- I had to wake up at 5am which is going to be a constant during my contest prep to meet with my close friend and posing coach Kenny Wallach at Gold's in New Haven Connecticut. Everyone seems to think that I am a CT native but I'm not I just have a lot of close friends there, PJ, Evan, and Kenny, and I also go see my massage therapist and good Friend Dr. Mike in CT. So my life is lived in NJ, but a lot of time spent in CT. So, after a good 45 minutes with my coach Kenny, we changed a few things around with my posing and for session #1 he stated that we are so ahead of the game 13 weeks out. I started with Kenny before I did the Mets last year, and it took me from a decent poser to a great poser. Not saying I am a great poser to toote my own horn, it's more of a complement to Kenny, because no matter what show I have been in the number of people who tell me how good my posing is on stage says enough. So this year Kenny and I are more so tweaking things because all my mandatory poses are on point. So I finally got to workout at NH which is hands down my all time favorite gym to workout at, you only will understand if you go there. They have so many different pieces of equipment that no other place has so I can hit every muscle in a different way. So this is how I blasted my arms and calves.
Bis:
Standing straight bar preacher curls-70x12, 80x10, 90x5-drop set 45 x failure
Alternate db curls-40x10, 50x8, 60x6-drop set 30 x failure
Seated cable curls-60x12, 70x10, 70x10 (super set) Hammer curls-40x10, 50x8, 60x8
Tris:
Skull crushers-95x12, 105x10, 135x8-drop set 95 x failure
Straight bar push downs-80x12, 100x10, 110x10 (super set) Machine Dips-220x failure
Over head rope extensions-60x12, 70x10, 80x10 (super set) Over head db extensions x failure
Calves:
Donkey calf raises-4 sets
Standing calf raises-4 sets
Seated calf raises-2 sets
After the gym, I went to go see my good friend PJ who is one week out from North Americans, and all I can say is DAM! My boy is looking sick, he looks bigger than last year and in better conditioning already and he hasn't dropped his water or started carbing up, all I can say is watch out. He is going to be top of the ranks at the show, hands down. So after spending a few hours with PJ and his 3 crazy as cats I headed home and relaxed the rest of the day. IN BODY BUILDING THERE IS NO LIMITS!
GUY
Tuesday, August 19, 2008
Strong Like Bull
As quoted by my boy and training partner Dominick, " I don't know how the hell you stay that strong when you diet." Sometimes neither can I, I had my first cheat meal on Sunday which consisted of 5 sushi rolls, and some brownies, so I figured my leg workout would be off the chains. As 7pm rolled around as I entered the gym I felt tired and lethargic and I knew it was from the carbs because they had been scarce in my body for over 14 days. I felt like shit had a headache but had to get my thoughts together because every workout counts dieting or not. I wanted to squat heavy but knew that 500lb squats weren't in the routine that day, so this is what I did.
Warm up with 2 sets of extensions
Leg extensions-120x15, 160x15, 180x12, 200x10
Squats-405x8, 405x8, 405x8, 315x12
Hack squats-225x12, 315x10, 405x8, 405x6
Walking db lunges-4 sets with 40lb db's
Now, today, I felt good, I slept like a baby last night, shoulder was feeling great and I was ready to blast chest. On the way to the gym I told Dom that I hadn't done db flat bench in awhile, so as I always do I planned in my head what I wanted to do for chest and this is what I devised for chest today.
DB flat press-100x12, 110x12, 120x10, 130x10
DB flat flys-40x12, 45x10, 50x10
DB incline press-110x12, 120x10, 130x8, 100 x failure
DB incline flys-40x12, 45x10, 50x10
Cable cross overs-2 sets x failure
So, tomorrow is my off day and I will be up dating my site, I am putting on some recent pics and two videos of me squatting 500lbs. Be sure to check it out.
LIGHT WEIGHT IS FOR LIGHT PEOPLE!
GUY
Warm up with 2 sets of extensions
Leg extensions-120x15, 160x15, 180x12, 200x10
Squats-405x8, 405x8, 405x8, 315x12
Hack squats-225x12, 315x10, 405x8, 405x6
Walking db lunges-4 sets with 40lb db's
Now, today, I felt good, I slept like a baby last night, shoulder was feeling great and I was ready to blast chest. On the way to the gym I told Dom that I hadn't done db flat bench in awhile, so as I always do I planned in my head what I wanted to do for chest and this is what I devised for chest today.
DB flat press-100x12, 110x12, 120x10, 130x10
DB flat flys-40x12, 45x10, 50x10
DB incline press-110x12, 120x10, 130x8, 100 x failure
DB incline flys-40x12, 45x10, 50x10
Cable cross overs-2 sets x failure
So, tomorrow is my off day and I will be up dating my site, I am putting on some recent pics and two videos of me squatting 500lbs. Be sure to check it out.
LIGHT WEIGHT IS FOR LIGHT PEOPLE!
GUY
Sunday, August 17, 2008
Rest Of Week Workouts...
Thursday was another hard day at the gym, once it's Thursday it's close to the end of the week and that's when I start to get very tired and run down, but getting through these workouts and I mean physically and mentally (not just going through the motions) is what sets people apart from one another. So with my warrior mentality this is how I made a good week a great week.
Thursday, Back:
Lat pull downs-170x12, 200x12, 210x10, 230x10
Rack pulls-315x12, 365x12, 405x10
Barbell rows-225x12, 275x10, 315x10
One arm db rows-110x10, 120x10, 130x10
Seated cable rows-160x10, 180x10, 200x10
Friday, Shoulders and Hamstrings:
Shoulders:
DB shoulder press-100x12, 110x10, 120x8
Smith machine press-225x12, 275x10, 315x8
DB lateral raises-25x12, 30x10, 35x10
Machine lateral raises-3 sets x10, last set was a triple drop set
Reverse pec dec-90x12, 100x10, 100x10
Barbell shrugs-225x12, 275x12, 315x10, 315x10
Hams:
Barbell stiff legs-3 sets 225x12 super set with 3 sets of standing one leg curls
Lying hamstring curls-3 sets for failure-last set was a drop set
Saturday, I trained with my buddy and overall 2008 Metropolitan winner Kris Lecomte, who is looking massive holding a steady 256lbs. Let me remind you that he weighed in at the Mets at 193 and at the Jr USA where he took a close 2nd at 196. He defiantly put on a lot of mass from May until now. Kris was telling me how he was readying about fsFST-7 which is a training routine that Charles Glass uses to train Phil "The Gift" Heath. It's very simple you pick three exercises for smaller body parts and four to five exercises for the lager ones. Then what you do is perform your first two exercises with a rep range from 10-12 and only 3 sets, with a rest period of only 30-45 seconds. Then for your final exercises you do 7 sets until failure with only 30 seconds of a break (kind of like a very long drop set). So he liked it a lot and I wanted to give it a try, so I figured since I want my arms to come up I would try it out and what a workout we had. This is what Kris and I did:
Saturday, Bis and Tris:
Bis:
Barbell curls-95x12, 105x10, 105x10
Hammer cross body curls-40x10, 45x10, 50x10
Machine preacher curls-7 sets until failure, weight didn't matter
Tris:
Skull crushers-95x12, 105x12, 105x12
DB over head extensions-40x10, 45x10, 50x10
Straight bar push downs-7 sets until failure, weight didn't matter
That was my wrap up for the week, great 2nd week of dieting, and I'm getting ready for a 3rd. Down to 204 and counting. Well, after my sushi and brownie cheat meal I might be a little heavier tomorrow. Thanks Kris and Jen for coming up tonight for dinner, had a blast. Jen your brownies are off the charts.
REACH YOUR GOALS AND YOUR DREAMS WILL FOLLOW.
GUY
Thursday, Back:
Lat pull downs-170x12, 200x12, 210x10, 230x10
Rack pulls-315x12, 365x12, 405x10
Barbell rows-225x12, 275x10, 315x10
One arm db rows-110x10, 120x10, 130x10
Seated cable rows-160x10, 180x10, 200x10
Friday, Shoulders and Hamstrings:
Shoulders:
DB shoulder press-100x12, 110x10, 120x8
Smith machine press-225x12, 275x10, 315x8
DB lateral raises-25x12, 30x10, 35x10
Machine lateral raises-3 sets x10, last set was a triple drop set
Reverse pec dec-90x12, 100x10, 100x10
Barbell shrugs-225x12, 275x12, 315x10, 315x10
Hams:
Barbell stiff legs-3 sets 225x12 super set with 3 sets of standing one leg curls
Lying hamstring curls-3 sets for failure-last set was a drop set
Saturday, I trained with my buddy and overall 2008 Metropolitan winner Kris Lecomte, who is looking massive holding a steady 256lbs. Let me remind you that he weighed in at the Mets at 193 and at the Jr USA where he took a close 2nd at 196. He defiantly put on a lot of mass from May until now. Kris was telling me how he was readying about fsFST-7 which is a training routine that Charles Glass uses to train Phil "The Gift" Heath. It's very simple you pick three exercises for smaller body parts and four to five exercises for the lager ones. Then what you do is perform your first two exercises with a rep range from 10-12 and only 3 sets, with a rest period of only 30-45 seconds. Then for your final exercises you do 7 sets until failure with only 30 seconds of a break (kind of like a very long drop set). So he liked it a lot and I wanted to give it a try, so I figured since I want my arms to come up I would try it out and what a workout we had. This is what Kris and I did:
Saturday, Bis and Tris:
Bis:
Barbell curls-95x12, 105x10, 105x10
Hammer cross body curls-40x10, 45x10, 50x10
Machine preacher curls-7 sets until failure, weight didn't matter
Tris:
Skull crushers-95x12, 105x12, 105x12
DB over head extensions-40x10, 45x10, 50x10
Straight bar push downs-7 sets until failure, weight didn't matter
That was my wrap up for the week, great 2nd week of dieting, and I'm getting ready for a 3rd. Down to 204 and counting. Well, after my sushi and brownie cheat meal I might be a little heavier tomorrow. Thanks Kris and Jen for coming up tonight for dinner, had a blast. Jen your brownies are off the charts.
REACH YOUR GOALS AND YOUR DREAMS WILL FOLLOW.
GUY
Tuesday, August 12, 2008
Monday & Tuesday Workouts
So, my weight is still 206, but tomorrow I will defiantly be lighter, it's just one of those days that I can tell I will be light. So just wanted to recap my quad and chest days. For quads I wanted to do more exercises so I only did 3 sets per exercise, and you will see for chest, I did nothing flat, because my shoulder was bothering me. So this is what I did...
Quads:
Warm up-2 sets extensions
Squats-500x8, 500x8, 405x10
Smith machine squats (legs very far in front)-225x12, 275x12, 315x10
Leg Press-8 plates x 15, 12 plates x 12, 14 plates x 10
Leg extensions-140x15, 160x15, 180x15
Sissy squats-3 sets x failure
Chest:
Incline barbell-225x10, 275x10, 315x7-drop set 225x7
Incline hammer strength-225x15, 315x12, 405x7-drop set 225x10
Incline flys-40x12, 45x10, 50x10
Bent over cable cross overs-60x15, 70x12, 70x12
Bottom cable cross overs-40x12, 40x12, 40x12
Calves:
Leg press calf raises
Seated calf raises
Body weight calf raises-(My good friend Evan introduced these to me, what I do is alternate with my feet hanging off any bench or machine, each foot for 10-12 reps, but keep going back and forth until I can only do around 4 reps per foot, this usually can take up to 5 minutes for a set to finish-I usually finish with it every other workout.)
FOCUS AND DETERMINATION BUILDS A CHAMPION!
GUY
Quads:
Warm up-2 sets extensions
Squats-500x8, 500x8, 405x10
Smith machine squats (legs very far in front)-225x12, 275x12, 315x10
Leg Press-8 plates x 15, 12 plates x 12, 14 plates x 10
Leg extensions-140x15, 160x15, 180x15
Sissy squats-3 sets x failure
Chest:
Incline barbell-225x10, 275x10, 315x7-drop set 225x7
Incline hammer strength-225x15, 315x12, 405x7-drop set 225x10
Incline flys-40x12, 45x10, 50x10
Bent over cable cross overs-60x15, 70x12, 70x12
Bottom cable cross overs-40x12, 40x12, 40x12
Calves:
Leg press calf raises
Seated calf raises
Body weight calf raises-(My good friend Evan introduced these to me, what I do is alternate with my feet hanging off any bench or machine, each foot for 10-12 reps, but keep going back and forth until I can only do around 4 reps per foot, this usually can take up to 5 minutes for a set to finish-I usually finish with it every other workout.)
FOCUS AND DETERMINATION BUILDS A CHAMPION!
GUY
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