So the USA was a sick show this year. A lot of good competitors, very deep in every class, men and women. There were some upsets and some dark horses. The bantam weights through the welter weights are always stacked with shorter guys shredded to the bone, and this year was no different. I do not know many names in those classes, I usually watch the middles since that's the class I compete in, and have many friends in the heavier classes. Nathan Detracy won the middles this guy is a true light heavy weight, I was looking at his contest history and he was a light heavy weight 2 years back, but he went for conditioning, not size and dominated his class hands down. He was thick and ripped, looked awesome. Curtis Bryant was a dark horse who took out favorite Brandon Ray for 1st in the light heavy weights. Both these guys were thick as shit, my boy B-ray wasn't as hard as Curtis and edged him out to take home 1st and a pro card. The heavy weights were another class. I thought hands down Mike Liberatore was going to win. Mike called me after prejudging and asked me what the hype was on the boards and I told him everyone was saying he had it hands down. But I was reading and when the night show came apparently B-Curry was fuller and much better than prejudging. Mike was edged out by 1 point. And another friend Jeff Long took 9th out of 16 competitors. Congrats to all of the guys in that class. As for the super heavy weight class Edward Nunn took home 1st after taking 5th at Nationals, came back and put the nail in the coffin with a 1st place finish and I'm sure was a front runner for the pro card. I am sure we will see Ed, Mike, and B-Ray at Nationals taking home pro cards, and hopefully I will be in the same boat. Also my boy PJ Braun was there supporting his girl friend and my close friend Nicole Vitalli, who got robbed at Jr USA's due to the change in figure criteria, and took 8th out of 23 girls. Nicole came in they way the judges wanted and still took 8th. Nicole has some conditioning up top that some guys wish for, she looked awesome, you should be proud of yourself Nic you looked great, Love ya. Next up, look for my boy PJ Braun to make a statement in 5 weeks at North Americans. I already have a car load of guys driving to see him, myself, Kenny, Kris Lecomte, and Dominick are all going to cheer our boy on. Stay focused kid almost there.
Guy
Monday, July 28, 2008
Sorry For The Delay...
Sorry for the delay, my grandmother got back from the hospital last week, and between work, working out, and taking care of her, I haven't had much time to blog. Unfortunately she went back into the hospital again on Saturday. She has been in and out of the hospital since February, say a prayer for her. Love you Grandma GET WELL SOON!!
Secondly, want to give a huge shout out to my good friend and posing coach KENNY WALLACH. Kenny did his first national show in over 15 years and took 11th at the Masters Nationals, I think after that amount of time, to come back, diet hard, train hard, get nationally qualified and almost take top 10 is awesome. CONGRATS ON A SICK YEAR BRO YOU EARNED EVERY BIT OF IT, NOW GO ENJOY YOURSELF. Unfortunately, I couldn't make it to the masters nationals because I was helping my grandfather take care of here, but I was on MD every second I could to see how my boy was doing. I spoke to Kenny a few days after the show and he was headed into the city for a street hot dog and some white castle..let the off season begin...haha...Love Ya Bro!!
So I am 17 weeks out as of this past Saturday so I am sticking to my schedule, every year before a show I take the full week off to rest and recover for a long hard 16 weeks of dieting, training, and cardio. I have done this every year since 2003 since I started bodybuilding. Everyone keeps telling me to pig out this week, but I have NO desire to. With all the food I have been eating in the off season, I actually am craving not eating for awhile, but I know my tone will change soon. I am very wired in the off season, my appetite is not a normal bodybuilders, I have to force feed myself almost every meal, I could honestly say I could go the whole day with 2 meals, but I also know I won't grow that way. So your reading this now seeing me complain about how I hate eating, in a few weeks you will be reading on how I am starving. So it's a love/hate relationship. Starting next week I will be updating my site every week with posing and training pictures. So I will keep all of you updated on my progress daily since I won't be doing much besides training, eating, cardio. Wish me LUCK. 2008 Nationals 4 months away. Time to get after it!
Guy
Secondly, want to give a huge shout out to my good friend and posing coach KENNY WALLACH. Kenny did his first national show in over 15 years and took 11th at the Masters Nationals, I think after that amount of time, to come back, diet hard, train hard, get nationally qualified and almost take top 10 is awesome. CONGRATS ON A SICK YEAR BRO YOU EARNED EVERY BIT OF IT, NOW GO ENJOY YOURSELF. Unfortunately, I couldn't make it to the masters nationals because I was helping my grandfather take care of here, but I was on MD every second I could to see how my boy was doing. I spoke to Kenny a few days after the show and he was headed into the city for a street hot dog and some white castle..let the off season begin...haha...Love Ya Bro!!
So I am 17 weeks out as of this past Saturday so I am sticking to my schedule, every year before a show I take the full week off to rest and recover for a long hard 16 weeks of dieting, training, and cardio. I have done this every year since 2003 since I started bodybuilding. Everyone keeps telling me to pig out this week, but I have NO desire to. With all the food I have been eating in the off season, I actually am craving not eating for awhile, but I know my tone will change soon. I am very wired in the off season, my appetite is not a normal bodybuilders, I have to force feed myself almost every meal, I could honestly say I could go the whole day with 2 meals, but I also know I won't grow that way. So your reading this now seeing me complain about how I hate eating, in a few weeks you will be reading on how I am starving. So it's a love/hate relationship. Starting next week I will be updating my site every week with posing and training pictures. So I will keep all of you updated on my progress daily since I won't be doing much besides training, eating, cardio. Wish me LUCK. 2008 Nationals 4 months away. Time to get after it!
Guy
Monday, July 14, 2008
20 Weeks of Insane Leg Workouts!!
OK so it's been 20 weeks of ridiculous leg workouts. I mean the workouts are insane, and every week is something different. Whether I am doing super sets, drop sets, giant sets, straight sets, anything, you name it I have been doing it. After Jose's legs at the 2007 Nationals it's not an option to me to have the biggest and best legs on stage this year. And today's workout was no different than the past 20. Got to the gym around 7pm and it was GO TIME!!
Squats-warmed up with 225 for a few reps, then 315 for a few, then even 405 for 1..then I started with the heavy shit...
500x8, 500x8, 405x10, 315x12
These next two leg press and db lunges were super sets
Leg Press-8 plates x 15, 10 plates x 15, 12plates x 15
DB lunges- 3 sets walking across the gym
Leg extensions-120x15, 140x15, 180x15, 200x12
I can't tell you the pump that I had in my quads it was insane, nothing felt better than getting in the car and sitting for about 5 minutes until we left the gym...Sick ass workout, and they're only getting better...SQUAT TIL YOU PUKE!
GUY
Squats-warmed up with 225 for a few reps, then 315 for a few, then even 405 for 1..then I started with the heavy shit...
500x8, 500x8, 405x10, 315x12
These next two leg press and db lunges were super sets
Leg Press-8 plates x 15, 10 plates x 15, 12plates x 15
DB lunges- 3 sets walking across the gym
Leg extensions-120x15, 140x15, 180x15, 200x12
I can't tell you the pump that I had in my quads it was insane, nothing felt better than getting in the car and sitting for about 5 minutes until we left the gym...Sick ass workout, and they're only getting better...SQUAT TIL YOU PUKE!
GUY
Sunday, July 13, 2008
Weekend Of A Bodybuilder.
Friday, I got out of work around 2pm, Dom and I had plans to train at W.O.W where Carlo owns his cafe. So I had some time to get my hair cut and cook before he got off work. We got there around 7pm, and blasted shoulders and hamstrings, and this is what I planned out for our workout.
Shoulders:
DB lateral raises-30x12, 35x10, 40x10 drop set 20x10
DB front raises-30x12, 35x10, 40x10 drop set 20x10
Bent over rear delt raises-30x12, 35x10, 40x10 drop set 20x10
Barbell shoulder press-3 sets 225x10 last set was a drop set
Icarian shoulder press-3 sets various weight (this machine was good, but had a different feel for it so didn't pay attention to the weight, just wanted to get a feel for the machine.)
***I didn't shrug because my shoulder was tender and didn't want to over do it.
Hamstrings:
Lying hamstring curls-I won't put the weight with these because every machine is different. I did 4 sets and the last one was a triple drop set.
Stiff leg dead lifts-225x12, 275x10, 275x10, 225x12
Standing one leg curls-3 sets until failure.
So, after training us three just hung out and ate my favorite turkey meatballs and brown rice. We sat in the cafe, bull shitted for about an hour then called it a night. But, my weekend by far from over, Saturday was another long day for me.
Saturday, I had to get a early start because I had to be at Nutley High School at 6pm. I woke up, ate some breakfast relaxed for an hour and headed to the gym to get there by 2pm. I banged out bis and tris, and made sure I was done working out before 4pm. So this is how I hammered out arms.
Bis:
Preacher curls-95x12, 115x10, 115x8, 65xfailure
Seated alternate db curls-30x12, 35x10, 40x10 drop set 20x failure
Hammer curls-40x12, 50x10, 60x10
Pre-loaded curls-80x12, 90x12, 100x10
Tris:
Incline skull crushers-100x15, 110x12, 110x12, 110x12
Tri push downs-100x15, 120x12, 140x10 drop set 80x failure
DB kick backs-30x10, 35x10, 40x10
Rope pull downs, super set with Over head rope extensions- 3 sets all until failure
I usually do calfs but didn't because I knew that I had to guest pose that night and my hamstrings and calfs always get very tight so I decided to lay off them. So I got home had to shave my body, shower, and throw on two coats of jan tana on and went out the door. I got there right be for 6pm. Pete Diaz (one of the promoters and owner of Plaza Fitness in Bellville NJ) told me I was opening the show and the first to go on. So I threw my trunks on and pumped up my man and IFBB pro Carlo threw some oil on me and I was ready to go. The crowd there was awesome, as soon as I stepped foot on stage the crowd went nuts, and it was a great time. I was on stage for about 3 minutes or so, and by the time I was done I was soaking wet, there was no AC there so I was drenched. I hung out for about and hour and a half, but had to leave because I was sweating way to much and started to get a headache. But compared to the Garden State in 2004, which was the first time I did it, the show was doubled in size in fans and athletes. I want to thank Pete Diaz for all the support, and it was an honor to guest pose in my state. It was a great time, fans were awesome, and congrats to all the athletes!!! RESULTS DON'T JUST COME, THEY'RE EARNED!
GUY
Shoulders:
DB lateral raises-30x12, 35x10, 40x10 drop set 20x10
DB front raises-30x12, 35x10, 40x10 drop set 20x10
Bent over rear delt raises-30x12, 35x10, 40x10 drop set 20x10
Barbell shoulder press-3 sets 225x10 last set was a drop set
Icarian shoulder press-3 sets various weight (this machine was good, but had a different feel for it so didn't pay attention to the weight, just wanted to get a feel for the machine.)
***I didn't shrug because my shoulder was tender and didn't want to over do it.
Hamstrings:
Lying hamstring curls-I won't put the weight with these because every machine is different. I did 4 sets and the last one was a triple drop set.
Stiff leg dead lifts-225x12, 275x10, 275x10, 225x12
Standing one leg curls-3 sets until failure.
So, after training us three just hung out and ate my favorite turkey meatballs and brown rice. We sat in the cafe, bull shitted for about an hour then called it a night. But, my weekend by far from over, Saturday was another long day for me.
Saturday, I had to get a early start because I had to be at Nutley High School at 6pm. I woke up, ate some breakfast relaxed for an hour and headed to the gym to get there by 2pm. I banged out bis and tris, and made sure I was done working out before 4pm. So this is how I hammered out arms.
Bis:
Preacher curls-95x12, 115x10, 115x8, 65xfailure
Seated alternate db curls-30x12, 35x10, 40x10 drop set 20x failure
Hammer curls-40x12, 50x10, 60x10
Pre-loaded curls-80x12, 90x12, 100x10
Tris:
Incline skull crushers-100x15, 110x12, 110x12, 110x12
Tri push downs-100x15, 120x12, 140x10 drop set 80x failure
DB kick backs-30x10, 35x10, 40x10
Rope pull downs, super set with Over head rope extensions- 3 sets all until failure
I usually do calfs but didn't because I knew that I had to guest pose that night and my hamstrings and calfs always get very tight so I decided to lay off them. So I got home had to shave my body, shower, and throw on two coats of jan tana on and went out the door. I got there right be for 6pm. Pete Diaz (one of the promoters and owner of Plaza Fitness in Bellville NJ) told me I was opening the show and the first to go on. So I threw my trunks on and pumped up my man and IFBB pro Carlo threw some oil on me and I was ready to go. The crowd there was awesome, as soon as I stepped foot on stage the crowd went nuts, and it was a great time. I was on stage for about 3 minutes or so, and by the time I was done I was soaking wet, there was no AC there so I was drenched. I hung out for about and hour and a half, but had to leave because I was sweating way to much and started to get a headache. But compared to the Garden State in 2004, which was the first time I did it, the show was doubled in size in fans and athletes. I want to thank Pete Diaz for all the support, and it was an honor to guest pose in my state. It was a great time, fans were awesome, and congrats to all the athletes!!! RESULTS DON'T JUST COME, THEY'RE EARNED!
GUY
Friday, July 11, 2008
Blasting Back Without Deads!!
Yesterday, I decided to hit back hard but take out dead lifts and give my lower back a rest. I usually go 3-4 weeks dead lifting every workout, then I'll take a week off from doing them to rest the lower back. So this is what I did and I am feeling it today. Thursday's when I walk into the gym, I always dragging, its right before the weekend, and probably the point where I need sleep the most due to work, so I really have to get focused and prepare myself for war. So this is how I attacked back....
Under hand barbell rows-225x12, 275x10, 315x10
Over hand barbell rows-225x12, 275x10, 315x10
One arm db rows-120x12, 130x10, 140x10
Seated close grip cable rows-160x15, 180x12, 200x10
Lat pull downs-160x15, 180x12, 200x10 burn out 130x10
Afterwards, I did my normal ab routine which consists of all giant sets or super sets. I do about 10 sets and I change it up all the time, any where from leg raises, weighted crunches, decline sit ups, torso twists etc.
Today, me and my boy Dom are heading to Workout World in Fairfield to workout and eat with our good friend Carlo. Def going to be a great time, I'm defiantly looking forward to his turkey meatballs and brown rice...Get Big
Guy
Under hand barbell rows-225x12, 275x10, 315x10
Over hand barbell rows-225x12, 275x10, 315x10
One arm db rows-120x12, 130x10, 140x10
Seated close grip cable rows-160x15, 180x12, 200x10
Lat pull downs-160x15, 180x12, 200x10 burn out 130x10
Afterwards, I did my normal ab routine which consists of all giant sets or super sets. I do about 10 sets and I change it up all the time, any where from leg raises, weighted crunches, decline sit ups, torso twists etc.
Today, me and my boy Dom are heading to Workout World in Fairfield to workout and eat with our good friend Carlo. Def going to be a great time, I'm defiantly looking forward to his turkey meatballs and brown rice...Get Big
Guy
Wednesday, July 9, 2008
2008 GARDEN STATE CLASSIC GUEST POSING
JUST AN FYI TO ANYONE IN THE NJ-NY AREA, PETE DIAZ IS HOLDING THE ANNUAL NJ GARDEN STATE CLASSIC THIS SATURDAY AT NUTLEY HIGH SCHOOL. THE SHOW IS SUPPOSED TO BE THE BIGGEST GARDEN STATE EVER, WITH A LOT OF COMPETITORS AND MANY VENUES. BE SURE TO STOP BY AS CRAIG RICHARDSON AND MYSELF WILL BE GUEST POSING THERE. WILL BE A GREAT TIME!!!!
Wrap Up Of Workouts!
Well Saturday I got the liberty to go see my boy and new IFBB pro Carlo Filipone at Workout World where he owns his own cafe. Carlo put an extension onto his cafe now it's bigger and he has a lot more room to cook in his kitchen. After my workout Carlo and I were bull shitting for awhile and I ate his phenomenal turkey meat balls and brown rice. Carlo is getting ready for his 2009 season when he hits his first pro show at the NY Pro in the 202 and under class. Carlo should do very well in that class, he has a very classic physique and very aesthetically pleasing. Keep it up Carlo, big things are defiantly coming your way bro. As for my workout, I didn't get to workout with Carlo because he was too busy in the kitchen cooking up a storm, so I hit up arms with his training partner who is a great kid, and a Police officer in town.
Bis:
Barbell curls-95x12, 115x10, drop set 125x10, 105x8, 85x8, 65x10
One arm preacher curls-30x12, 35x12, 40x10
Super set-high cable curls with 45lb plate hammer curls-did 3 sets moderate weight
Tris:
Skull crushers-95x15, 115x12, 135x10 drop set to 95x10
Over head db extensions-40x12, 45x10, 50x10
Push downs super set with weighted dips-did 3 sets moderate weight, last set was also a drop set on both exercises.
As for legs this Monday, my boy Dom finally came back into the gym after a few weeks off after his two shows, so to jump start and welcome him back this is what I did...
Quads:
Squats: 2 warm up sets, 500x10, 405x10, 405x8, 405x8
Leg press-405x15, 495x15, 585x12, 675x10
Leg extensions- 120x15, 140x15, 160x15, 200x12 drop set 120x10
Sissy squats-3 sets x failure
Tuesday was chest day, my AC joint starting acting up a bit and that was due to the fact I tried to go heavier than usual on bench which I haven't done since before I had my surgery. So next week I will focus more on Incline took keep the pressure off the shoulder. I wanted to do 2-3 more sets but I eased off due to my shoulder. So this is what I did to attack chest.
Chest:
Barbell flat bench-2 warm up sets, 225x10, 275x10, 315x10, 365x7
Incline db press-120x10, 130x10, 140x8, 140x8-drop set 100x15
Flat db flys-40x12, 45x12, 50x10
Incline db flys-40x12, 45x12, 50x10
Today, was my day off, I just worked and came home and relaxed, trying to get more rest and sleep, if there's one thing I lack as a bodybuilder it is lack of rest and sleep, there's just not enough hours in a day sometimes. Ill be back at it again tomorrow with full head of steam, and I'll keep you all up dated..Keep going BALLS TO THE WALL!
GUY
Bis:
Barbell curls-95x12, 115x10, drop set 125x10, 105x8, 85x8, 65x10
One arm preacher curls-30x12, 35x12, 40x10
Super set-high cable curls with 45lb plate hammer curls-did 3 sets moderate weight
Tris:
Skull crushers-95x15, 115x12, 135x10 drop set to 95x10
Over head db extensions-40x12, 45x10, 50x10
Push downs super set with weighted dips-did 3 sets moderate weight, last set was also a drop set on both exercises.
As for legs this Monday, my boy Dom finally came back into the gym after a few weeks off after his two shows, so to jump start and welcome him back this is what I did...
Quads:
Squats: 2 warm up sets, 500x10, 405x10, 405x8, 405x8
Leg press-405x15, 495x15, 585x12, 675x10
Leg extensions- 120x15, 140x15, 160x15, 200x12 drop set 120x10
Sissy squats-3 sets x failure
Tuesday was chest day, my AC joint starting acting up a bit and that was due to the fact I tried to go heavier than usual on bench which I haven't done since before I had my surgery. So next week I will focus more on Incline took keep the pressure off the shoulder. I wanted to do 2-3 more sets but I eased off due to my shoulder. So this is what I did to attack chest.
Chest:
Barbell flat bench-2 warm up sets, 225x10, 275x10, 315x10, 365x7
Incline db press-120x10, 130x10, 140x8, 140x8-drop set 100x15
Flat db flys-40x12, 45x12, 50x10
Incline db flys-40x12, 45x12, 50x10
Today, was my day off, I just worked and came home and relaxed, trying to get more rest and sleep, if there's one thing I lack as a bodybuilder it is lack of rest and sleep, there's just not enough hours in a day sometimes. Ill be back at it again tomorrow with full head of steam, and I'll keep you all up dated..Keep going BALLS TO THE WALL!
GUY
Friday, July 4, 2008
Workout Week Wrap Up!
OK, today I was training at Strong and Shapely with my boy Kris Lecomte, and one of my friends and clients Joel, told me he's always checking out my blog and asked how come I don't list more of my workouts. I told him I didn't want to bore my friends and fans with the same old shit. He told me that's the stuff that he like to read about so I told him I would do more of that. First off Joel is one of the strongest men I know, I can't recall his exact lifts but I am sure he will inform me after reading this site. He is also an inspirational religious speaker, before he trains and before he competes he is always in prayer. And after he competes he speaks to the crowd on how God has helped him in so many ways not just in power lifting meets, but in his every day life. Joel is a one of a kind guy, he plans to step on a bodybuilding stage with my help soon, and I am sure he will do damage when he does.
As for my recap of my workouts this week, this is actually a good starting point because my strength increased a lot this week, so here it goes:
Chest:
Flat bench-225x15, 275x12, 315x10, 335x10
Incline smith-225x15, 275x12, 315x10, 315x10
Flat db flys-40x15, 45x12, 50x12
Incline db flys-40x15, 45x12, 50x10
Cable cross overs-3 sets 70x15
Back:
Dead lifts-315x12, 365x10, 405x10, 455x6
One arm db rows-120x12, 130x10, 140x10, 150x10
T-bar rows (using 25 lb plates)-5 plates x15, 7 plates x12, 9 plates x10, 9 plates x10
Reverse pull downs-150x15, 170x12, 190x10, 190x10
Shoulders & Hamstrings:
Smith machine press-225x15, 275x10, 315x6
Smith machine behind neck press-3 sets 185x failure
Standing lateral raise machine-60x15, 70x15, 80x 10 (drop set)-60x10-40x10
DB upright rows-40x15, 45x15, 50x12
DB shrugs-3 sets 130x10-12
DB stiff leg dead lifts-90x15, 100x12, 110x12
Lying one leg ham curls-3 sets 60x10-12
Standing one leg ham curls-2 sets 50x 12-15
I will post my arm workout tomorrow. I am working out with IFBB pro Carlo Filipone tomorrow so we should have a great workout and a great meal afterwards. Until tomorrow, God Bless and Enjoy the 4th of July. Remember what your thankful for and be grateful.
Guy
PS-spent a good chunk of change today on a new camera and hand held camera for the site, pics will FINALLY be up soon.
As for my recap of my workouts this week, this is actually a good starting point because my strength increased a lot this week, so here it goes:
Chest:
Flat bench-225x15, 275x12, 315x10, 335x10
Incline smith-225x15, 275x12, 315x10, 315x10
Flat db flys-40x15, 45x12, 50x12
Incline db flys-40x15, 45x12, 50x10
Cable cross overs-3 sets 70x15
Back:
Dead lifts-315x12, 365x10, 405x10, 455x6
One arm db rows-120x12, 130x10, 140x10, 150x10
T-bar rows (using 25 lb plates)-5 plates x15, 7 plates x12, 9 plates x10, 9 plates x10
Reverse pull downs-150x15, 170x12, 190x10, 190x10
Shoulders & Hamstrings:
Smith machine press-225x15, 275x10, 315x6
Smith machine behind neck press-3 sets 185x failure
Standing lateral raise machine-60x15, 70x15, 80x 10 (drop set)-60x10-40x10
DB upright rows-40x15, 45x15, 50x12
DB shrugs-3 sets 130x10-12
DB stiff leg dead lifts-90x15, 100x12, 110x12
Lying one leg ham curls-3 sets 60x10-12
Standing one leg ham curls-2 sets 50x 12-15
I will post my arm workout tomorrow. I am working out with IFBB pro Carlo Filipone tomorrow so we should have a great workout and a great meal afterwards. Until tomorrow, God Bless and Enjoy the 4th of July. Remember what your thankful for and be grateful.
Guy
PS-spent a good chunk of change today on a new camera and hand held camera for the site, pics will FINALLY be up soon.
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