Recap Of The Week!

Sunday-Easter is a big feast for Italians, as is every holiday it's all about food and family. I spent Easter over at my Aunt Therea's house, tons of great food. If you grew up in an all Italian family then you know what the holidays consist of, but every holiday has it's own menu, and Easter and Christmas take trump to them all. Thanksgiving is great but not Italian enough for me I love the traditional Italian holidays personally, the only thing good about Thanksgiving is it was after Nationals this year and pumpkin/sweet potato pie is phenomenal. But I got to see my family, my cousin Glenn who lives in Virgina with his wife Lindsay and new baby Ava who is adorable, I was playing with Ava basically the whole Easter, she was just laughing the whole time, I enjoyed every second of it.

Monday-Leg day is just getting better and better, and I am getting stronger and stronger. I switched to a more narrower stance to try to bring out my outer sweep a lot more. But every leg workout is different. This week I pre exhausted with 5 sets of extensions, then went on to heavy hack squats for 4 sets, then heavy leg presses for 4 sets, but to finish off my leg day I did 3 sets of squats super setting with sissy squats. Talk about a pump I couldn't walk out of the gym I had to sit in the locker room until the pump went down a little so I could walk to my car.

Tuesday-Chest day has been getting better for me, as per my shoulder injury, I still am staying away from flat benching but I managed 120's on the incline for 12 which I was happy with since I only had that surgery 2 months ago. So my basic chest day is 6 sets of incline presses, incline flys, flat flys, and either pec dec cross overs, push ups or some other auxiliary exercise. I also added in calves on this day to, so I do calves now on Tuesdays and Saturday, trying to bring them up so I want to hit them one more day per week.

Wednesday-All I do is go to work from 11-8, come home cook food, and either watch TV, or play Tiger Woods Golf on X-Box with my cousin, usually one of my relaxing days.

Thursday-Back, something I am greatly trying to improve on, I need both more thickness and width. I warmed up with pull downs, then right into dead lifts, 3 sets but they were hard and heavy 315 x 15, 365 x 12, 405 x 10. After that I followed with old school T-bars, hammer strength rows, DB pull overs, and then weighted hyper extensions. Got a great pump, I have been really busting my ass to bring up my back hopefully it improves when the time comes in November at Atlanta.

Friday-Shoulders and Hamstrings, one of my longest days in the gym, for two reasons, I have to really concentrate on my shoulders since I had surgery, and two is because I treat hamstrings like every other body part, I don't just go in there and to ham curls and call it a day, I do 10 plus working sets and really grind it out. For shoulders I did DB presses 80 x 15, 90 x 15, and 100x 12, the a burn out set with 60 x 20. After that it was cable side raises super setting with reverse pec dec, then, pre loaded front raises, barbell shrugs, and just to kill them at the end I did a few sets of machine lateral raises. For Hamstrings I did DB stiff legs 4 sets, then super setting with lying ham curls with standing one leg curls for 4 sets, and then CALLED IT A DAY!

Saturday-Last day of the grind every week, bis, tris and calves. I like hitting my arms but then I hate it, my arms are so stubborn so I have been changing how I train them, I have been doing more sets and more volume to try to bring the blood volume to my arms for better growth. I started out with barbell curls 4 sets last set was with four 10 lb plates on each side and did a drop set and drooped a 10 lb plate until there was only one plate left on each side. That was followed by standing Db curls, then one arm cable curls from the floor, and hammer curls, I finished with two sets of 21's. For tris I did three sets of straight bar skull crushers, Centopani style, last set was a drop set, then I did smith machine close grip (this doesn't hurt my shoulder because my hands are closer together), after that I finished with dips super setting with straight bar push downs, I ended with one arm pull downs. After that I did some calves and called it a day, I was exhausted.

Sunday- Just relaxing, my grandmother had to get rushed back into the ER, because since her arm was broken they had to put a metal plate in her arm with screws, and the plate broke through her skin, now they have to re operate on her...So please say a prayer for her she has been through a lot these past weeks and I am hoping she has a speeding recovery, I love you Grandma, hope you come home soon....Well keep sending me emails, I am getting more and more every day and it's nice to see that I have good fan base out there and especially one that believes in me and my dreams to become an IFBB Pro, Thanks for all the kind words, they all mean a lot to me. Keep Growing.
Guy

This Guy is getting Old!!!

Well, March 21st was my 26th birthday, yup now I'm no longer in my mid 20's now it's late 20's talk about time flying by. I had a great birthday, I worked my normal day, worked out, then went out to a sushi lounge in Totowa with my sister Lisa, and my best friend Kim and her brother Craig. We all had a great time, and the food was awesome. There's nothing like a good, fresh sushi place, to many places use shitty, not fresh fish, I can't take that, I need fresh seafood if I'm eating it. After a fun dinner with them, I came home and caught a movie with my cousin/roommate Dave. Dave's like my other brother, he's been my best friend and cousin since birth, were only a few months apart and I'm lucky to have him as a cousin. My brother Anthony couldn't come out with us because he's at college in Wesley where he plays baseball. Actually my brother was the only freshman to start his first year in college, he's an all around sick athlete. But, other than that I'm over the 20 hump, now the next step is 30 and you can assure yourself that's the last thing on my mind. The only thing I want to compare 26 to is the year I earn my pro card at the Nationals, then no matter what 26 will be a good year for me.

This week was a great, strong week in the gym for me, hitting every body part hard with heavy weight and a lot of volume. I am trying very hard to improve on my weak parts, and hopefully all my hard work pays off when I am on stage in November. I also apologize for my updates not being up yet, I have a lot of pictures to put on but I am making sure they are all in order and there's enough material for you guys to look at and watch. My girl Colette Nelson has been working on a little training DVD that I did when training for the Nationals, hopefully that will be up for sale soon. It has me training every body part, and even some contest coverage, should be a great video to watch. Other than that, if anyone reading these blogs wants to ask questions, or wants me to touch on certain points whether it be training, diet, nutrition, or life in general feel free to comment on the blog page or email me at Gcis40@hotmail.com . Well, have to get some sleep need to wake up for Church tomorrow. God Bless
Guy

A Rough Week, Positives and Negatives

Sorry to all that I haven't wrote in a few days last week was a rough one. Trying not to get to in depth of all that happened, I will give a brief overview of everything. Monday morning I had to dial 911, because my grandmother fell getting out of bed and I heard her screaming from my apartment. The sad thing is after I ran down stairs and saw her laying there I picked her up off the ground to see her ankle was in half. Then on top of that all as I picked her off the ground I must have squeezed to hard and cracked her sternum. Oh but that's not all, then on Friday my mother calls me to tell me that the doctors went to go move her into a different bed and because of her age, her bones are very brittle, the broker her left arm. So as you can tell my time availability last week was minimal. Get well soon Grandma, I love you!!!

But, there were a lot of positive things for me that came out of last week. Monday, I hit a personal best on squats for reps. I squatted 500lbs for 7, which was great I was very excited. Then just yesterday I wanted to stick to 405 for 4 sets and I did that for 10 reps every time. So I am very proud of my leg training thus far. I am really trying to focus on bringing up my legs a little more, I noticed how I need more outer quad sweep when I was standing next to Jose Raymond at Nationals, so that is one point I am defiantly focusing on this year. I have been doing more volume and in some cases more reps I usually stayed in the rep range 10-12, now it's not unusual for me to hit some sets of 15-20 on some exercises. I have actually been doing that with all of my body parts. I'm trying to shock them in a way that I haven't before. I still stay heavy and lower reps with my core lifts but everything else I have been doing more reps with. Hopefully me tweaking my training will help with my overall development and I can make the gains I want and need.

Well this week, moving forward I will be posting a lot more, and I have some photos I will be putting up in my members section tonight, be sure to check them out...Hope all is well, remember you can always turn a negative into a positive.
Guy

215 And Rising

OK, so over a month now after my shoulder surgery things are going very well for me. I mean, as far as bodybuilding, there are personal things in my life that I wish I could change, but you don't always have control over everything in your life. But bodybuilding is one thing that I can control it's a one man sport and that's why I love it, in the end it's about how hard YOU worked and what YOU did to get better. In the end the only one to blame on how good or bad you look is yourself. But wanted to keep everyone up to date on my progress. I am currently 215+ in the morning on an empty stomach. Since I have been following Dave's off season program I have been eating anywhere from 7-8 times on workout days, and on my off days any where from 5-6 times. I am defiantly growing, not the leanest right now but I also have never consumed so many calories in my off season before, so I didn't expect to looked defined all year round. My shoulder is also feeling a lot better in conjunction with the essential fats I take in every day along with Artholyze by Species, I think that alone has made a dramatic improvement. Also this Sat I took a ride up to Bev's gym in Syosset, which I try to go to every other week. I headed up there to see my buddy and training coach Kenny Wallach, whom is getting ready for the Met's and Masters Nationals. Kenny is looking sick down from 220 to a shredded 175, he is gonna kill the competition. Kenny is a get guy and has done a lot for Evan, PJ, and myself, and karma always comes around, now it's Kenny's time to turn some heads in the NPC. Also, while I was there I got a workout in with my partner Dominick, we hit arms and calves hard as shit. Before we left I got to see and talk to Linda Wood-Hoyt, who is a NPC and IFBB judge. Also meet Eugene Mishen who is an IFBB Pro and also sponsored by Species Nurtion. But, the person that made my day was talking to Kai Greene. Let me tell you something Kai is a great individual, not only is he a great bodybuilder, he is a very inspirational person, and was very knowledgeable about the sport. Kai remember me because we guest posed at the Brooklyn show last year together, he told me I was looking awesome, and to never give up. It always feels good when someone of that caliber tells you something like that, he also said I would be great for the under 202 class if I ever became a pro, which he assured me with my work ethic and heart is just arms length away. Thanks for the kind words Kai, they meant a lot and will never be forgotten. Well, that about covers my weekend. I will be adding more pics to the members section tomorrow, be sure to check them out....Hope all is well and Keep growing!
Guy

Guy Delcorso's Reps Gym in Hawthorne NJ!!

So I couldn't make it to the Arnold this weekend, which was OK, because I still kept myself busy as usual. I'm not one for wasting time, since time is the most important thing that we has people possess, so on the weekends I love to travel to different gyms and see what they are all about. I have heard people talking for years by a individual by the name of Guy Delcorso, who is the owner of Reps Gym in Hawthorne NJ. Guy a gym owner, trainer, former power lifter and bodybuilder, is a man dedicated to the aspects of not only bodybuilding but training, helping the community, and helping others. My good friend Rae Galan, whom whom won the 35 and over overall at the Mets, and took 2nd as a middle weight class at the Mets in 2007, called me up and asked if I could take a trip over to Reps this weekend to meet Guy and get a workout in. Rae has been training with Guy for years and workouts mostly at Reps, and now I see why. I met Rae after the Mets when he took second to me, I say that because the first words he ever said to me, was the week after the show I was still training for the Jr USA's and he came up behind me in the gym and put his arm around me and said, " never again my man, I'll get you next year." Ever since that day Rae and I have been very close friends, he's 37 with a 27 year old body, he is planning on doing the 2008 Nationals as a light heavy weight, where if he comes in like he did at the Mets he will be a force in Atlanta. So I walked in and saw Guy chatting with some of his fellows gym warriors, I then noticed that I knew Guy from years back when I entered my first and last bench competition. Guy was the one running it. He came right up to me and introduced himself and thanked me for coming down, after getting there the please was all mine. Again it's not the biggest gym on the East coast, but I can tell you this for a Saturday it was one of the busiest gyms I have ever seen. I trained arms and calves and got a sick workout in. After my workout I ordered food next store with my friend Ray Wright, whom has been a friend and gym warrior for over 40 years, and trained at the first gym Guy opened in 1978. Guy was running gyms when I was still a thought in my mothers head. The place is great, I was fortunate enough to meet his family, his wife, and two daughters, all great people and lend a helping hand for their hard working father when they can. He not only has all the equipment you need, along with treadmills and a cardio area, he also has a juice bar, and a mini supplement store where he carries proteins, bars, and supplements, and as of Saturday, he started carrying Species line of products there. I was done working out around 2:30pm, and didn't leave until after 5. I spent a few horus eating with Ray, shooting the shit with Guy and some of the members, chatting with his daughter, and talking to bodybuilder Tom Kite, who competes in the NPC and whom runs the juice bar at Reps. The place has a great atmosphere, and great people within it. Guy thanks for having me there and you can rest assure I will be back soon. If you guys are ever in Jersey be sure to go to Reps Gym: 18 Garfield Ave, Bloomfield, NJ. Until next time, We were all born with the ingredients but it's up to you to find the right recipe. Stay Big and Train Hard.
Guy

Plaza Gym And Pete Diaz, Thanks!!!

So I haven't posted all week have been very very busy. This week I was fortunate enough to get asked to guest pose at the Garden State Classic in July, which was one of my first NPC shows that I competed in 2004, along with my boy PJ Braun. That show I placed 4th and weighed a low 162 at weigh-ins (my nutritionist at the time was a moron and didn't know shit about bodybuilding and nutrition). So I spoke with Pete and I took a trip down there to hit up back with my boy Jon Kurtin. My boy Jon and I have been friends for 20 years, I grew up with him in my home town and went to school together from kindergarten up until high school and have been boys every since. Jon is a bodybuilder at heart, he loves working out, eating healthy, and hitting some poses after sets (hahaha). He is a great kid, one of my biggest fans as well, always wanting to know, how much I weigh, what magazines I am in, he's a true friend...Love ya kid. So we got to Plaza gym in Bloomfield around 8ish. The gym has one of those Diamond gym aura, not the biggest gym in the world, but there's a reason for everyone who's there...TO TRAIN! Pete welcomed up both with open arms, and made his gym our own. With older styles of equipment and some of the newer models you were able to get a great workout in, and with the gym wall papered with some of the greats and up and coming bodybuilders, it's defiantly a gym for a bodybuilding warrior. After my workout I was fortunate enough to talk with IFBB Pro Craig Richardson, whom I have met numerous of times, and even guest posed with him at the Brooklyn Bodybuilding Show last year. Craig is one of my favorite bodybuilders, he's down to earth, funny, has a great physique and is very personable. So Craig and I shot the shit a little, and he assured me that when I get my pro card, I would make a great 202 and under competitor, so coming from a pro that meant a lot. I will defiantly be down in Bloomfield more often to get in a great workout. Thanks Pete for the hospitality, can't wait to train there again! Make sure to make it down to train at Pete's Gym Plaza fitness in Bloomfield NJ. Remember, Never put off tomorrow what you can do today, for who knows if tomorrow will ever come....Live it up
Guy