Arm Day at Bevs Power House

Saturday, Dominick and myself went to Bev's gym in Syosset New York. That gym is one of the best around, just walking in that place seeing all the photos of present and past bodybuilders nailed to the wall, just makes a spark inside you ignite to want to throw around mass amounts of weight. I try to train at that gym a few times a month and usually you'll catch some of the pros there, I have been fortunate enough to meet many pro's there. The one man whom I see there is Mr. Steve Wienberger, who is one of the biggest names in NPC and IFBB. Steve is such a great guy, he's always welcoming when I am there and is always asking if I need anything when we talk. I talked breifley to him, and I told him about my shoulder and my off season so far, and his words were that I didn't look like I lost any muscle. I obviously took that as a complement, but I definitely noticed some atrophy on my right side from not being able to train it right since before the surgery and after. The past two weeks I have trained it well, but it's still not back to 100 % I would say around 60 % at this point. As for my workout this is what I did. My biceps I stated lighter on because that actually hurts my shoulder more from the gravity pulling down on my arm, rather than tris where I have to push not pull the weight. The workout was as follows.

Bis
Barbell curls-95x12, 105x10, (Drop set 105x8, 85x8, 65x8)
One arm db curls-30x12, 35x10, 40x10
One arm cable curls-40x15, 50x12, 50x12
(super set ) with Hammer curls-40x10, 45x10, 50x10

Tris
Skull crushers-95x15, 105x10, 105x10
Smith machine close grips-185x15, 225x10, (Drop set 225x10, 135x10)
Straight bar push downs-100x15, 120x12, (Drop set 120x10, 90x10, 70x10, 50x10)
Weighted dip machine-(used 45lb plates on machine) 90x15, 135x15, 185x15

Calves
Donkey calf raises-200x20, 240x15, 280x10
Standing calf raises-200x20, 240x15, (Drop set 260x10, 200x10, 100x10)
seated calf raises-2 sets 55 x failure

After the gym we stopped at Dave's house and hung out for a few to shoot the shit, Dave came out with some new lifting belts as well as shirts so it's always nice to see the new things he has coming out and being one of the first to get the apparel or supplements. Be sure to check out the new items at WWW.SPECIESNUTRITION.COM. Also, I have to give a shout out to Colette Nelson, Dave's fiance whom is getting ready for the Arnold Classic in less than a week and is looking ridiculous, keep it up, your gonna do awesome. Until next time. IT'S NOT THE SIZE OF THE DO IN THE FIGHT, IT'S THE SIZE OF THE FIGHT IN THE DOG
GUY

Shoulders And Hamstrings OH MY!

Well today was shoulders and hamstrings. I got to the gym later than usual on Friday since I usually get out of work at 3, but with all the bad weather we had today I had to take my time, so I started around 5:30-6pm. I warmed up with some lateral raises to warm up my shoulders to get the blood going and to make sure they were ready to be worked. With shoulders sometimes times I do presses first or I will pre-exhaust them and press last to really make them work. So this is what I did:
Db shoulder press: 4 sets x (weight that someone with shoulder surgery does)
Cable lateral raises: 3 sets x 30lbs
Cable front raises: 3 sets x 30lbs
Reverse pec dec: 3 sets x 90lbs
Db shrugs: (Ran the rack) which means I did all sets of 10 reps in this order 50, 60, 70, 80, 90, 100, 85, 75, 65, 50. So that's 10 sets of 10 which is a hundred reps

Then for Hamstrings I had a pretty solid workout.
Lying hamstring curls: 70x15, 80x12, next set was a drop set (90x6, 70x8, 50x10)
Stiff leg dead lifts: 3 sets x 225
Standing single leg curls: 40x12, 50x10, 60x10

So after all these sets and reps I was pretty much spent, still a little depressed because I can't press the weight I would like to especially on chest and shoulder day, but got to take one step at a time. Tomorrow is arm day which is not one of my best body parts, so I have to hit them with high volume to make them grow. Then tomorrow afternoon me and my boy Dom are heading up to Dave's to hang out and shoot the shit, and of course stock up on my species products for the month. Ill keep you all updated on my training and if Dave has any new recipes brewing for species. YOU MISS 100% OF THE SHOTS YOU DON'T TAKE.
GUY

Back Up With Back Day Baby...

OK so today didn't start off the way I would have liked, I went to work late after a long night of not sleeping, just had a lot on my mind. After a few hours of work I had to go to my appointment at my moms office, she works for an oral surgeon Dr. Saglambini. I went in because I had a patch of skin in my lip that was irritating me. Now for those of you who don't know along with playing football for 15 years, I inherited the trait of dipping (chewing tobacco), haven't done it in awhile, but, I was bugging out that something was wrong. Well, after the doc checked me out, it was a swollen gland (mucocuele) that just needed to come out, so after a few shots of Novocaine, and a couple of slits in my mouth he took it out stitched me up and I was good to go. So now back to my workout for the day. Today was Back day, it was my first day attempting dead lifts in a month since my surgery I was happy with my performance, but my endurance is struggling, I am becoming winded too fast, I'm sure it's just from the weeks off and no activity. But here's what I did:
Warmed up with two sets pull downs with 100lb
Lat pull downs-170x12, 190x12, 210x10
T-bar rows-(I use 25lb plates, plus the t-bar is 45lbs) 145x15, 190x12, 240x8
Dead lifts-315x10, 365x8, 365x8 (I usually do 4 sets but I was hurting after that)
One arm db rows-100x12, 110x10, 120x10
Behind the next pull downs-3 sets 120x10-12
Did a total of 15 sets had a good pump, not as strong as I want to be, but just need time and it will come, can't rush an injury like I had. Well, hope everyone is having better luck than me. Someone told me all bad shit comes in 3's. So shoulder surgery, totaling my car, mouth surgery, I think I should be done for awhile. Until next Blog. Over and Out
Guy

A Decent Chest Workout..I Guess

Ok so I know I stated that I was going to post my sets, reps and weight, but I think today along with shoulder day I will just post my routine. Reason being, is this, I am not a bodybuilder that uses light weight for sets, not my style. I was brought up lifting heavy weights for football in high school and all through college. My best in college at the age of 22 at 190lbs was Squat: 550 (that was on my 12th set of maxing out), Bench: 385, and Power Clean: 315. So by all means do I lift light my normal weights that I use for sets are much heavier than what I used in college, but for now with my shoulder recovering I have to take it easy. Before my shoulder doing flat bench with 315 for 10-15 reps was butter, today I had trouble doing 185 for 10 talk about depressing, but you got to keep your warrior mentality and get through the grind. So this is what I battled through today for an OK workout: remember weights not included.
Flat barbell bench-3 sets
Incline db bench-3 sets
Incline hammer press-3 sets
Seated cable flys-3 sets
Cable cross overs-3 sets
I usually do more free weights but the stability of the machines actually is easier on my shoulder, also I usually don't do cable cross over’s in the off season it's more of a detailing movement for pre contest. But all in all I got a good pump and felt ok, hopefully as the weeks go on my strength starts going back up. Tomorrow is my off day which I am sure my shoulder needs, so I will post again on Thursday unless something major happens tomorrow. WHAT DOESN'T KILL YOU ONLY MAKES YOU STRONGER.
Guy

LEG DAY MONDAY..OH YEAH

So for all of you who are keeping up to date on my training and blogs, I posted awhile ago that I was going to start posting more of my workouts along with my routines, and weight that I use. Today was leg day, one of the most focused days in the gym; leg day is unlike any other day in the week. Legs are starting to be looked at more and more by judges in the NPC and along in the IFBB, the judges are (in my opinion) giving the higher rankings to the guys who have the big conditioned wheels and may not have the biggest upper body. For myself I was blessed with pretty big legs as a kid, and playing football for 15 years and training as an athlete only improved my growth for my legs. My boy PJ always busts my chops that I have heavy weight legs, on a middle weight body. But in any case, his arms are 22+ inches so I would do anything for those guns. But this is what I did today for my wheels: (Keep in mind I am still keeping my volume on the lighter side along with the weight because it's only week two back into it, I usually train a little heavier along with more volume, I usually do 15-17 sets for legs).
Warmed up with 2 sets extensions
Squats: 405x8, 405x8, 315x10, 225x15
Hacks: 225x10, 315x10, 315x10
Single Leg, Leg Press: 3 sets 135x12 (last set did a burn out with both legs)
Extensions: 140x15, 180x12, 220x8 (drop set to) 120x8
I will be posting everyday, so stay tuned for updates on my training, if anyone has any questions be sure to post on here or email me at Gcis40@hotmail.com . Until I bang out Chest tomorrow, be safe, be yourself, Be Big.
Guy

End Of Week 1....Dam!!!

So being the first week back, all I can say is OUCH. My entire body feels like it got hit by a bus, from my legs all the way up to my traps. My body feels much better and fuller, but I fell like I haven't worked out in years. But I felt very good and decently strong in the gym this week. It was hard going too heavy because I didn't want to aggravate anything before it heals. This week hopefully I can kick it up a notch and get back into the swing of things. This is the week that it all starts; now I will start bringing my weight up and packing on good quality muscle until I start dieting for the Nationals in Atlanta Georgia. I changed up my split starting last week, which I will probably stay with for a while. I am now doing this as follows:
Monday: Quads, Calves
Tuesday: Chest, Abs
Wednesday: Off
Thursday: Back, Abs
Friday: Shoulders, Hamstrings
Saturday: Bis, Tris, Calves
Sunday: Off
So I will be doing a lot of traveling to different gyms to get different workouts with various equipment. I will be lifting on weekends at Lions Den, WOW in Fair view, Diamond Gym, and Bevs. Those gyms are all within an hour of me, so I love working out there on the weekends when I have more time to myself. Well Congrats to Phil Heath who won the Iron Man yesterday. Keep training hard, and stay focused.
Guy

BIRTHDAY SUPRISE

Yesterday, we threw my close friend, nutritionist, and mentor, Dave Palumbo a surprise 40th birthday party at Piccolo's Italian Restaurant in Bellmore NY. There were 25 of Dave's closest friends there. A list of the entourage included, his father Sal, Colette, Evan Centopani, PJ Braun, Dominick Dicho, Billy Guns, the Smally Brothers, Rick Collins, Jusitin Miller (owner of Power Fitness), and many more. We all had a blast; Dave was clueless that anything was going on. His birthday is actually the 17th but he will be out of town so we through this for him a few days earlier. A great man deserves a great night, and that he had. The food was very good, and the people there made everything even better. Dave is surrounded by so many good people who look up to him as a nutritionist and who love his as a friend. It was a fun filled night, one I am sure he will remember for years to come.
On a suckier note, I left work today around 2pm to go pick my mother up flowers for Valentines Day and on my way to the florist, so old bitch wasn't paying attention and came out of a side street and T-boned my whole car. Talk about being pissed I just put the finish touches on my car. I had subs installed, interior street glow lights, tints put on, and an automatic starter installed, and after bringing it to the shop, my buddy Brian told me it looked like at least 10k worth of damage. The bitch...and yes I said bitch did not look, destroyed both doors both side panels, dented my truck and hook, she hit me so hard that the door pushed my seats about 6 inches into the car. Talk about a bad Valentines Day; this is one for the books. Next time I'll spend the 100 bucks to get them sent there instead of trying to be a nice guy and drop them off. Well, I'm ok, just careless for a few days, Ill have to make due. Well hope you all enjoy your day more than I already have.
Guy

A Ton Of Updates and Pictures Weekly!!!

Tomorrow is going to be my first day back in the gym after three weeks of not training. I am very excited to get back into the swing of things and can't wait to see how my body is going to rebound from not training for that period of time. That's been the longest I have taken off in 9 years, but it was a well needed break. I didn't think I could hold out as long as I did. But I will be posting pictures, up dating more on my training and nutrition more than ever before. So keep an eye out for all the new and up coming events on my website. If there are things you want to see, questions you would like to ask, or certain pictures of posing of training you would like to see, leave a comment or send me an e-mail, I will do my best to please my fans. Have a great week everyone. (Even though Mondays suck!!!)
****Look for up dates posted in members section today of Dave's seminar in NY and random photos from Christmas and the family and I in the butcher shop...
Get er Done
Guy

JOIN THE SPECIES TEAM TOMORROW IN NY!!!

Tomorrow, I along with Jumbo Palumbo, PJ Braun, Billy Guns, Colette Nelson, and others will be at Tommy 2k's in Carmel NY. We will be promoting Species and also Dave is giving a small seminar on nutrition and bodybuilding, and will also have a Q&A session. This is the address:
69 Gleneida Ave (Rt 52)
Carmel, NY 10512
Anyone around the area please stop by and hang out, chat with some of the guys, ask questions and get to learn something. It's open to the public. Hope to see some of you guys there. See you all tomorrow.
Guy-SPECIES SPONSORED ATHLETE

***for updates on product and info log onto www.speciesnutrition.com or www.davepalumbo.com

Ups & Downs, Good & Bad, Happy & Sad.

Talk about a crazy week so far, like taking a ride on a freaking roll-a-coaster at Six Flags. So, I thought my week was going to turn out awsome. After spending the Super Bowl in NY City to watch my boy’s woop the Patriot's asses in the Super Bowls biggest upset ever, I thought for sure my week was going to be a good one. On top of the Giants win, it was my last week out of the gym so next Monday the 11th I will be back in the gym getting after it once again. So I go to work Tuesday to work from 11-8, at around 7pm after my 4th meal I started getting sharp pains in my stomach. I finally got home around 8:15 and my cousin was laid out on our couch complaining about his stomach hurting him, all of the sudden I thought shit, we both got something. First, the pains, then I got the runs (never fun), then about 2 hours later I was throwing up all the food I ate that day, besides then getting the chills and not being able to fall asleep, my temperature got up to 101 at around 5:30am. So I took the day off on Wednesday to recovery by eating only toast, bananas, and a pop tart before bed (yes a pop tart). So today, I felt a lot better, got a good amount of meals in already, still had the runs a little bit, but felt good for the most part. So pretty pumped about feeling better, and finally winding down until I get back into the gym. But I am sure it will go fast, this weekend I have a lot going on. I will be in Carmel NY on Saturday at Tommy 2k's to help promote SPECIES with Dave Palumbo as he gives a Seminar on Nutrition and Bodybuilding. If you're in the area be sure to stop by and hang out and learn nutrition advice from the man himself. I will keep you all updated, if you guys have any questions or comments I know made it easy to make comments now. A lot of you were emailing me telling me it wouldn't let you post. Feel free to try now.....Stop by on Sat, and say HI. Stay Strong...And HAPPY 27TH BDAY TO ONE OF MY CLOSE FRIENDS PJ...LOVE YA BRO...
Guy

G-MEN IN THE BOWL GAME TODAY BABY!

So for all of you who have read my bio and my blogs you all know that I played football for 15 years starting from 3rd grade through college. Since the time I was able to watch Television I was a HUGE Giants fan. I mean huge back to the late 80's and early 90's when they had, Phil Simms, Steven Baker, Carl Banks, LT, Matt Bahr, Sean Landetta, Jumbo Elliot, Howard Cross, Otis Anderson, Dave Megget, Mark Ingram, and the man Bill Parcells, I mean the list could go on and on. I loved watching them play my whole family was a Giants fan and I just inherited the blood of the big blue. So unless your a New England fan you better be routing for my boys today, were the under dogs, and that's how I like it, underestimate us, and we dominate. Today I am going into the city with my cousin Dave, where a friend of his rented a place out that's going to be catered with a ton of good food. We will stay there until half time then head to my boy Dominick's house where we will indulge in more food and watch the rest of the game on the 42 inch flat screen while we Mangia. My other boy is going to be watching the game as well except his NY team didn't make it any where this year...Sorry PJ I'm sure the Jets will at least get a #1 draft pick. We'll hopefully my boys will pull off the biggest upset in Super Bowl history....So enjoy yourselves, eat some good food, relax and enjoy the game. LET'S GO GIANTS!!!!!!!
GUY

2 WEEKS WITHOUT WIEGHTS AHHHH

Ok, so today is two weeks since I have been in a gym. Talk about weird, I have been training for 9 years and have NEVER taken off more than a week in that time span. The only time I can remember taking off was back when I was a senior in college going into Winter break I came with mono and was out of the gym for 14 days and in those 14 days I lost 14 lbs. The only good thing was I finally felt better on Christmas eve, so on Christmas eve night at my aunts house I pigged the hell out because of all the weight I lost, needless to say in two days I was back to my normal weight. But as for now, I feel refreshed and my body feels good but mental I want to flip out. I come home from work every day with a scene of not knowing what to do, my normal routine has been skewed by my surgery and I don’t' know what to do with myself. As for when I will be back in the gym I will take one more week off and then starting on the 10th of February I will start back up light and ease my way back into the swing of things. My diet the past two weeks has been mostly the same as it was when I started my off season plan that Dave wrote up the only difference is I cut out one red meat meal and also took out the pre and post workout shakes that consisted of Isolyze and Carbolyze. The reason I did this is because although the point of a bodybuilders off season is to pack on as much quality muscle as possible, if I am not working out and burning all the calories that I have been, taking in all those extra proteins, and carbohydrates would be a strain on my kidney's and my body. And since this is a rest period for my I want my entire body inside and out to rest. So I am consuming 5 meals a day, and for the most part am full and satisfied with that. As for this weekend I am going to see big Palumbo this weekend to go over my off season and what I need to work on to make sure I am unbeatable at the 2008 Nationals in Atlanta this year. There is a lot I want to fix on my body and with the help of Dave and Species I know I will accomplish anything. Also, be sure to log onto www.speciesnutrition.com and check out the new products and sports wear that is out, be sure also to keep checking for updates and new products. Dave has a lot in store for 2009, going to be a big year for both him and Species Nutrition. Until next blog, stay strong in the gym as well as out of it. PEACE
GUY