Friday and Saturday Recap!

Friday was a great shoulder workout with my boy Dom. We got to the gym pretty late because I had to pick up my car from the body shop...again..lets just say bird shit and fresh paint don't mix. I got bird shit on my car after I got it back a week ago, and a bird shit on my car I didn't think anything of it, but it took the paint right off the car and they had to buff the whole thing out. You learn something new everyday. Since we had to do that, we got to the gym around 8pm which is very late for me on a Friday. We started with shoulder press on the smith machine (I have been alternating between db, smith and barbell, just to give my shoulder a feel for everything.) So I did 4 sets 185 x 15, 225 x 12, 275 x 10, 315 x 8, after 4 hard sets I did lateral raises and front raises both 3 sets with cables in the 15-10 set range. I followed that by rear delt rope pulls for 3 sets, then finished off my shoulders with 3 sets of hammer strength behind the neck presses 225 x 15, 275 x 12, 275 x 12. For traps I did 6 sets of smith machine shrugs, 3 sets in front and 3 sets behind the back all 15 reps. Then, it was onto hamstrings. I started off with 4 sets of lying hamstring curls, last set I did a triple drop set to really get the blood flowing. Following ham curls I did 4 sets of barbell stiff legs with 225 x 15, 275 x 12, 275 x 10, 225 x 15. Then to finish them off I did three sets of seated ham curls, last set I did a drop set, at that point I could barley walk out of the gym.
Today, my boy Kris Lecomte, who just won the overall at the Mets came up and we took a ride to Closter to go see Dave and Colette who were doing a small seminar/autograph signing at All Body Fitness. There was a good crowd there, along with Kris and I, Erik Ramirez was there who took 2nd in the LH to Kris, and was probably the 2nd best in the entire show. They both look great, and both of them are doing the Jr USA's in 3 weeks, it's going to be a battle, but they are both friends so there's a friendly rivalry there. I never realized people would recognize me in regular clothes, people were coming up to me going you're Guy right. There was one kid there who said he followed me since the Mets and saw all my videos and interviews I did. It means a lot when you leave a impact on somebody that remember who you are. Colette was looking sick, she's defiantly going to destroy her condition that she was in at the Arnold, I can't wait. After the seminar, Kris and I headed to Gold's Gym in Totowa. Kris had to do back, but I had to do arms, but it was good having him there, always good to have a new face around when you workout gives you energy, and you can also see how they workout and pick up on anything new you've never done.
For arms today I started with bis as always. I did 4 sets of barbell curls 95 x 15, 115 x 12, 125 x 10, then did a quadruple drop set I did 125 x 10, 105 x 8, 85 x 8, 65 x 10. Following that I did 3 sets of seated alternate db curls 30 x 12, 35 x 10, 40 x 10, then did 3 sets of close grip cable curls from the ground, to finish off my bis I did hammer curls across my body 40 x 15, 50 x 10, 60 x 10. For tris I started with close grip smith machine press, 225 x 15, 275 x 15, 295 x 12. After close grips I did incline skull crushers 90 x 15, 110 x 12, 120 x 12, after those I did a super set with tri push downs and over head rope extensions (those burnt like hell). To finish off my tris I did 2 sets of body weight dips for 20 reps. I was shot by that time. We got home Kris banged out 30 min cardio at my apt, and went home to have his cheat meal. Kris is a great kid, first time we hung out and worked out together, very down to earth and is going to do a lot of damage this year on the stage. GOOD LUCK AT JR'S BRO...Tomorrow I'm going to church and relax all day. NO EXCUSES, ONLY RESULTS!
GUY

BACK TO BASICS!

Thursday, good old back day. I am really trying to bring up my back, especially after today, I received pictures from JM Manion, and they look sick, the only thing the drove me crazy were my lat spread shots. Not so much from the fronts because I have high lats, but from the rear, I hated how they looked. Don't get me wrong I was shredded, but first off, I couldn't open my right side the entire way because of my shoulder, but my width wasn't there. So those pictures came on a good day, because it was back day. I wasn't planning on dead lifting because I can't remember the last time I didn't dead lift but after seeing those pictures I had to do deads. I started right into int warming up with 225 for a few good reps, the starting hammering away 315 x 15, 365 x 12, 405 x 10, 425 x 10. After a few good rounds of dead lifts I did old school T-bar rows 4 plates x 15, 5 plates x 12, 5 plates x 12, after that it was onto in my opinion one of the best moves for back development one arm dumbbell rows. Knocked off 3 sets with 110 x 15, 120 x 12, 130 x 10, then I did 3 sets of low grip hammer strength rows starting with 4 plates and working my way to 8 plates for a set of 10. For my finisher I did lat pull downs 3 sets 170 x 15, 200 x 12, 220 x 10 drop set 110 x 10, and finally did 2 sets of hyper back extensions to really burn my back out. It was a sick workout and my back is defintaly coming up every week. I will post some progression photos very soon....DON'T LET ANYONE STAND IN THE WAY OF YOUR DREAM!
Guy

Chest Day Is Becoming A Good Day...

So, as you all know my surgery that I had in January I am still recovering from, but it is not stopping me. My shoulder still gives me a little pain, and is uncomfortable at times but all in all, with a warrior mentality you can get through anything. Yesterday I started out chest with warm up on the DB press, from there did 100 X 15, 110 X 12, 120 x 10, 130 x 10. I was pleased I got the 130's for 10 haven't done that in awhile. After that I did incline flys all for sets of 15, 40, 45, and 50. I can't go too heavy on those because the stretch bothers my shoulder a little so I kind of do them slow and feel the squeeze. Then I attempted flat barbell bench, I did 225 x 15, 245 x 10, and 275 x 10, I was pleased but pissed, before my shoulder problem I was doing 315 for 15 on a good day, just have to keep pushing my way up. Then I did flat db flys all sets of 12-15 with 40, 45 and 50. To finish off my chest I finished off with the Icarian chest press for three sets, last set I did a drop set to burn my chest out. Felt very good afterwards, my shoulder was sore, but I am sure it was do to pushing heavy inclines.
I also have been doing calves twice a week, I keep my routines with my calves changing every week. So this is what I did for them yesterday, I did standing calve raises 3 sets all to failure, then I did single leg press calve raises super set with regular leg press calve raises. To finish them off I did two sets of body weight calve raises. I do them differently, my close friend Evan showed me a different way to do it, I alternate each calve until I am burnt out then I switch, burn that calve out, then switch again. So a set can take 3 + minutes, I did 2 sets of them and could barely walk out of the gym...Overall another sick ass workout...GET BIG
Guy

BACK TO THE BLOG!

OK, so these past weeks have been crazy, I apologize for not blogging that much, between working 40-45 hours a week, working out, visiting my grand parents in the hospitals, and the past two Saturdays at bodybuilding shows, I haven't had time to breath. But I'm back today, and yes I said both grand parents are in the hospital, last Sunday my Grandpa got rushed to the hospital because he was having bad chest pains. I heard him banging down stairs, then I heard him scream my name, and I took of like a bat out of hell down the stairs, had to call 911, the whole nine yards. He is ok now, had to get his gallbladder removed. He will be home Wednesday or Thursday and my grandma just got moved to rehab so that's a plus as well. So they are both doing good thank God.

I have a comment on my last blog from roccof asking me when I am going to compete again, I am doing the Nationals this year in Atlanta Georgia, to hopefully gain my pro card after taking 2nd last year to Jose Raymond. Thanks for the kind words bro, I will stop by Olympus just let me know when your working. And the DVD should be done soon, my close friend Colette Nelson is working on it but also getting ready to do damage at the NY Pro, so after that it should be ready to go.

So, this week was another great week of working out, I keep on blasting every body part and it's starting to pay off, I am getting a lot of complements on my body and where I am putting on size. I am trying to bring up everything but more so my shoulders and back. So I have been doing a lot to bring them up to have a greater overall package this year at Nationals. Saturday was one of my clients Nino's bodybuilding show, it was a natural show, which not bashing those shows, but compared to an NPC show they suck, boring, half the people there don't look like they ever worked out or tried a diet. But, my boy Nino whose 25 was entered into the lightweight division novice class, last minute decision by me was for him to go into open. I told him they way he looked he would win the novice class, and I was right he would have, I said it is more respectable to place top 5 in open than win in novice. He never doubted me one bit while dieting and didn't this time, he did, and with his hard work and dedication he placed 5th in his class, coming down from 200lbs to a shredded 153 my boy looked great. I'M PROUD OF YOU NINO, WAY TO GO KID!!!

Sunday was a normal relaxing day, worked out, visited the grand parents, did food shopping for the week, and watched Saw4 with my cousin, which was gross. And then it was back to 9-7 work day today. But what I can say is that my leg workout today was phenomenal. I started warming up with squats, 135, 225, 315, 405, then my working sets were 500 x 10, 405 x 10, 405 x 10, 315 x 12. Then off to the leg press did 10 plates x 15, 14 plates x 15, and the third set was a triple drop set 16 plates x 10, 12 plates x 8, 8 plates x 10. Then I did 4 sets of extensions, finished off with 3 sets of db walking lunges. I was spent, my legs were fried, I am really trying to bring up my outer sweep this year. We'll see what happens. I plan on posting every day to keep everyone up to date on my training. Remember when one door closes, another one always opens...
Guy

Weekend Recap..

First off I want to say I apologize to my members for some reasons my updates I put up last week did not take, I will make sure they are up and running by tomorrow...My apologies again!

Friday night, I headed into the city with my cousin to go see my posing coach Kenny Wallach whom was competing the following day at the Metropolitans in the City. I got there and Kenny was all pro tanned up and shredded to the bone. I touched up all his tan and bull shitted for about 2 hours then I let him rest since his day was going to be a long one. He was competing in the masters 35 and over, and also the middle weight open division. So Saturday came around I was up at the ass crack of dawn 8am, drove into the city to get there by 10. I had to be there all day I had a client in the show Ray Temprano Sr, who competed in the masters 55 and over division and smoked his class, he looked awesome, CONGRATULATIONS RAY YOU EARNED IT BRO..So between tanning Ray and Kenny, making sure they were both eating, carbing up, and relaxing it wore me down but it was defiantly worth every minute of it. My man Kenny got screwed, and I am saying this in the most unbiased way possible. Kenny is one of the hardest working guys I have ever met, not only does he take time out to help Evan, PJ, and myself, but he finds time to train, do cardio, diet, and have a happy marriage with his wife Michelle, who is a great person. Kenny placed 4th in the open class, and a disappointing 3rd in the masters, he should have won that class. Even Palumbo who also trains Kenny said that he should have won his class, they moved him front and center and he placed 3rd didn't make any sense. Not to mention his routine was the highlight of the night, he got the loudest applause of the night. Kenny is a warrior and is going to do the CT show in 6 weeks and get nationally qualified...I'M PROUD OF YOU KENNY, KEEP YOUR HEAD UP AND REPRESENT IN CT, YOUR THE MAN BRO I LOVE YA! There were a lot of great people at the show, I spent the majority of the day with my boy PJ and Dominick, walking around and helping our boys out. By the end of the day I left the city around 12am and came home ate and didn't wake up until 1pm Sunday afternoon.

As for today, I will give more of a recap tomorrow, but my legs are defiantly going to be a lot better this year, they are getting bigger and stronger every week. I hit a PB today in the gym squatting 500 for 10 reps. I will let you all know about my training tomorrow and explain more of what I have been doing. Until tomorrow, Get After It!
Guy

UPDATES, LEG DAY, BACK TRAINING, FRIENDS AND FANS IN MEMBERS SECTION!!!!

Just updated my site in my MEMBERS SECTION. I added some awsome photos of leg training, back training, and some of friends, fans, and pictures with the pros. Be sure to check it out and let me know what you all think....Thanks Enjoy the week. AT THE END OF THE DAY, ASK YOURSELF, WHAT HAVE YOU DONE TODAY TO MAKE YOURSELF BETTER!
GUY

Weekend Warrior!!!

So weekends are my time to travel to different gyms, train, meet new people, and get away from the every day environment and surroundings that I am trapped in Monday through Friday routines. Today I took a trip up to Gold's New Haven, where I haven't been since right before the Nationals, it was nice to be there, it's like being home. That gym is my home, to me that is what bodybuilding is a hard core gym, surrounded by hard core bodybuilders, or people there to bust there ass and accomplish a goal. I went to see my posing coach Kenny Wallach whom is competing this Saturday at the Mets, Kenny is look ripped to the bone, and is going to dominate his classes, hand down..GOOD JOB BRO, LOVE YA! Also PJ and Evan were there, us three are like a trio, everyone always thinks that I am from CT because I am always around there. Fact of the matter is that I went to college up there and lived up there for two years after so I spent 7 years there from the time I was 18-24. I went up there with my buddy Dominick who is getting ready for the Bev and Jr Nationals, he's looking better and better every day, can't wait to see what damage he does this year on the stage. We got a solid arm workout in and got to see the crew in NH which is always a pleasure the Montanari Brothers are the nicest guys you'll ever meet.
So after a long day I came home and checked some emails as I always do I had one from a kid named Andrew Garcia, asking me why I changed my training regime and starting introducing higher volume training in my routines. For those who read my blogs, I felt my body was getting very stubborn so I started doing more reps, drop sets, and super sets to try to get more blood volume in the muscle and try to really stretch the fascia for more muscle growth. He asked me to go over my chest and back routines. I will put what I did this week, but remember I never train the same. These are my routines which I performed this week:
Chest:
Incline DB press- 100 x 15, 110 x 12, 120 x 10 drop set 60 x burn out
Smith Machine Incline press- 225 x 15, 275 x 12, 315 x 10, droop set 225 x burn out
Flat Hammer strength press- (do to shoulder injury I hate machine presses) 225 x 15, 275 x 10, 315 x 10 drop set 225 x burn out
Incline DB flys- 40 x 15, 45 x 15, 50 x12
Pec Dec- 100 x 15, 110 x 12, 120 x 12

Back:
Lat pull downs- 2 warm up sets, 170 x 15, 200 x 12, 230 x 10
Bent over barbell rows-225 x 15, 275 x 12, 315 x 10
One arm DB rows-110 x 15, 120 x 12, 130 x 10
Close grip cable rows- 160 x 15, 180 x 12, 200 x 12
Dead lifts-315 x 12, 365 x 10, 365 x 10 (I usually go heavier and more sets but these were almost at the end of my workout so I was pretty much spent)
Reverse grip pull downs-120 x 15, 140 x 10, 160 x 10

So that was my week as far as chest and back, hope this helps ya Andrew, anyone else has any questions keep sending me emails or just post your comments on here.....Keep growing
Guy

Friday at Lions Den

Today I after a long day of work I met up with my boy Rodney Roller whose 41, and getting ready for the Masters Nationals. We went to Lions Den in Fair field NJ, owned by legendary BB Stockley Palmer, who I spoke to and is going to enter the Nationals as a Heavy weight this year. Let me give you a little background about my boy Rodney. I first met him at Totowa Golds, where I train during the week, the first time I saw him, I said this guy is a freaking monster 5'7 265 lbs. Now I'm 5'6 and I get to about 220 usually this year hopefully 230, but hes a brick shit house. I have known Rodney for over a year, he's part owner of High Crest Health in Fair field NJ, where there is a doctor's office, labs, chiropractor, massage therapy, physical therapy, and much more. I took a walk through of his office today and the doctors there were showing me a lot of new up and coming therapy's that they use, unreal some of the things these doctors do, I was amazed. Back to RR, I have seen my man, shoulder press 180lbs db x 10, bench over 600lbs for reps, barbell shoulder press 405 x 10, squat 600 for reps, he's just a strong ox. But we went over to Lions Den and trained shoulders. We had a sick workout which consisted of Db presses for 3 sets, smith machine for 3 sets, lateral raises, front raises, and rear delt raies, for all sets of 3-4. Then I finished with my hamstrings stiff legs for 4 sets up to 315 x 10 on my last set, lying leg curls 4 sets, and seated leg curls. Rodney and I had a pretty sick workout, he's defiantly a force to workout with, making you push extra hard to push bigger weights, I LOVE IT. Rodney is going to do some damage at the Masters Nationals as a heavy weight. I also got to talk to Craig Richardson, who is five weeks out from the NY Pro, and is looking sick, can't wait to see him, top his best condition last year and keep moving up the ranks.
Tomorrow I will be heading to New Haven CT and there will be the Barbell Club from Universal Nutrition there. If your around be sure to come check it out, starts at 11am. I will be there along with, Dominick, Kenny Wallach who is gonna destroy people next week at the Mets, Big Evan Centopani, my boy PJ Braun, and I'm sure many more....Keep an even Keel!