Talk About A Sick Leg Workout

For those of you who send me emails and PM's through Muscular Development asking me what I do for my legs I have had two of the best leg workouts these past two weeks so I will give you the break down of the exercises with sets, and reps that I did. Last week I switched it up and did Squats last so my workout started like this
Warm up 2-3 sets leg extensions
Leg Presses 4 sets HEAVY any where from 12-8 reps
Smith Machine Squats with legs very far in front 4 sets HEAVY any where again from 12-8 reps
Leg extentions 4 sets-for these I go heavy but keep the reps higher around 15-10
Barbell Squats 3 sets only 225, each set until failure
Single leg extensions 2 sets, each set until failure

Now this week, this is the exact workout I did yesterday
Warm up 2-3 sets leg extensions
Barbell Squats-4 sets, the first 3 sets I go Heavy as shit 405, 455, 465-485 I don't do less than 8 reps on any of those sets, the last set I did was 225 until failure
Leg Presses-4 sets heavy as shit started with 8 plates then went up to 10, then 12 plates again 12-10 reps
Leg extensions-4 sets heavy but higher reps, but for the last set I do a drop set to really kill them.
DB lunges-then for a finisher I do 2 sets of lunges more for detail and to bring every thing out.

Let me know what you all think any questions keep them coming.....Stay Big
Guy

The half way marker 8 weeks left

Yesterday was the 8 week marker for me, half way there until I hit the stage at the 2007 Nationals....Looking great, I guest posed last night at the Perth Amboy BB and Figure Championshps, it was a well ran show by Rich Santiago, what a great, down to earth guy, the cause for the show was for drug and alcohol abuse..BIG PROPS TO RICH FOR HAVING ME THERE..Also had a chance to talk to IFBB pro Craig Richardson, who is one of the nicest, down to earth, well rounded bodybuilders I have ever met. We started talking and one thing led to another and we were talking about everything, training, working with big Palumbo, dieting, his and my plans for the future, hes a great guy. He told me he is planning on doing the Iron Man for his next show, and by the looks of the Atlantic City Pro hes going to be a Force....I am holding you to a few training sessions Craig, I'll defiantly be giving you a call to get some in before Nationals. Craig is a Jersey native like myself so we actually live pretty close to each other, so I will defiantly post on here when I train with him and what it was like. I also got invited yesterday at the Perth Amboy show to guest pose at the Brooklyn show in NY on Oct 6th which I accepted. Can't wait, I can never get enough of being on that stage whether its guest posing or competing, the rush is always sick.
Well to follow up this morning I was 188.4 I am just in striking distance of my contest weight, Dave made a few changes when I saw him on Friday night at his house, so hopefully my cheat meals can stay in a little longer this time around....that would be phenomenal. If you want to see updated pics be sure to check out my gallery with all current pics and videos...Until next time, Train Hard or Go Home
Guy

WOW CHEAT MEAL

After debating all day with my boy PJ, Dominick, and my cousin Dave, I decided to have an array of foods for my cheat meal tonight. For those of you that do not know Palumbos diet it consists of NO CARBS Monday through Sunday, but Sunday night you get one cheat meal. Basically you can eat whatever you want fro about an hour, to shock your bodies T4 production and keep it active. Well let me tell you what my meal was tonight: Went to Wendy's ordered 4 double bacon cheese burgers, 5 piece nugget, Mc chicken, small fry and a Mc flurry, and I also split a pizza pie with my boy Dom and my cousin Dave. At ALL the Wendy's as well as three slices of pizza, and I filled out ridiculous, I mean you always put on weight for a day or two after you cheat meal but Dam I looked Hard as nails and had veins every where. I also didn't feel like shit like I usually do after my cheat meals at the Cheese Cake Factory. Just wanted to give everyone the 411 on whats going on. I weighed this morning 190.2, so well see what my weight does this week. Hope I get in the high 180's so I don't have to die on the treadmill....hope you all had a better weekend then my Giants who got murdered by the Packers.....BE GOOD
GOD BLESS
Guy

9 Weeks and Counting

Well, well, well, what a ridiculous past two days...Yesterday missed the gym due to being in court for 3 1/2 hours do to great driving skills, and walked away with a seatbelt ticket for 108 bucks. I would have rathered payed more and made it to the gym, but now just have to work out on Sunday..GREEEAT...But it worked out ok gave my should a little rest, I have been having some shoulder problems with my right shoulder. I had a MRI done on it on Wed and got the results today nothing major some tendonitious, and slightly torn posterior and interior labrehm (spelling), but no biggie, I have been getting ART done on my shoulder by DR. MIKE who owns his own buinsess called Physical Synergy in Fairfield CT, I go there one a week for treatment, its an hour drive but he's the best around that I have found. He beats the shit out of me and when I leave I feel like he fixed my entire shoulder....THANKS MIKE, I APPRECIATE ALL YOUR HELP!!!! Today worked out in NEW HAVEN GOLDS GYM, where I always do on Fridays with my boy Evan. But before blasting back I pose with my posing coach for an hour to get my mandatories down pat. So after he blasts me for an hour, I then hit my workout with full force, which I did today...Any workout at GOLDS NH is a good one....Felt good, and was strong as shit today, and shoulder felt great...Down to 190, but sunday Ill probably 189 or lower seeing how my cardio was increased again. My glutes are already becoming striated....Can't wait to see what the total package brings in November..Hopefully one that wins me my Pro card...Guess we'll have to wait and see.....Gotta give a shout out to my Parents whose Anniversary is this sunday...Love you Guys....
Guy

NEW VIDEOS

JUST UP ON THE MEMBERS ONLY SECTION....ARM TRAINING WITH PJ BRAUN AND MYSELF AT BEV FRANCIS GYM ON 9/08/2007. Big shot out to all who have been helping me with my prep for Nationals, Evan Centopani for keeping me under the gun all the time, PJ for being my boy through thick and thin, My new rommie my cousin Dave for putting up with all my shit, Kenny Wallach for helping me with all my posing, NEW HAVEN GYM (The Montanari Brothers), for being one of the best gyms on the East Coast, my friends, family, especially my brother Anthony, sister Lisa, and MOM and DAD, I don't know where I would be without you guys, and my two angels above Nonnie and Poppy, RIP I MISS YOU GUYS SO MUCH, I LOVE YOU.....thanks for stopping by, remember to stop by the PERTH AMBOY BB and FIGURE CHAMPS on Sept 22nd where I will be guest posing...till then...STAY BIG, STAY STRONG
Guy

10 WEEKS BABY

10 weeks out everyone, and looking harder and sharper than I was for the Mets and the Jr's. I am currently 192.0, and getting leaner by the day, the cardio is kicked in and its all coming together. I am sure that with the help of Dave, and my determination I will be in THE BEST SHAPE OF MY LIFE at the Nationals. My diet has stayed the same, except for the fact that my cardio usually goes up every weeks (I think that's because Dave loves to torture his clients...). I am eating 6 times a day, 3 whole meals and 3 solid meals, at times I find myself getting hungry but other than that my mind is still going strong with exceptions to forgetting shit all day long. I just started training a few times a week with 3rd place JR USA middle weight Dominick Dichio who is also a newbie working with Dave, who in my opinion could do some damage next year. This is the first time in a few years since I had a training partner and the workouts are getting intense as the weeks go on. I train with Dominick Mon-Thur..and the weekends I hit it hard in New Haven CT with PJ Braun and Evan Centopani. Any questions post on my blog or shoot me an email..more to come, Stay Strong
Guy

11 Weeks and counting

11 weeks out and still going strong as usual. I am currently 193 lbs and getting tighter by the day. I had the chance this weekend to travel to Cleavland OH, for the North Americans to watch my boy PJ Braun who looked his personal best on stage despite his placings...GOOD JOB BRO. Right now after seeing some competition at the show I am amped to look my all-time best at this show. After meeting with Dave Palumbo my nutritionist and his fiance Colette, they think I am on point to be bigger and harder. I am training like an animal as I always do in Golds Totowa NJ, and on weekends I make my way to train at Golds New Haven, that my posing coach Kenny Wallach works out of. He helps Evan, PJ, and myself in all our posing and routines, hes one of a kind. Getting ready for this show is harder than before I feel a lot more pressure from the hype than anything. I always go into ALL my shows like I am in LAST place and have to work my way to FIRST.
This months issue of Muscle Mag included a page article on myself about my training and prep for the Mets and JR USA's both which I one, be sure to check it out. Until next month stay strong and train hard
Guy.