OK, this week wanted to kick it off old school and bring back some basic movements into my workout, and I did just that for legs and chest. Back in the day there was none of these machines around, or smooth cables to do curls with. There were barbells, dumbbells, squat racks, leg presses, and benches. So I planned my workout around that. My gym I workout at most of the time in Totowa doesn't have the best leg equipment, so I decided to go to REPS gym in Hawthorne owned by good friend Guy Delcorso. The reason I went there is it's the only gym around that has a vertical leg press and I wanted to hit my quads a little differently so this is what I decided to do for legs:
Warm up with a few leg extensions
Squats: 405x10, 455x8, 455x8, 315x12
Vertical leg press: 225x15, 315x15, 405x10
Standard leg press: 8 plates x 15, 12 plates x 12, 14 plates x 10
Leg extensions: couldn't tell the weight but I did 4 sets until failure, and last set was a drop set..
Although this doesn't seem like a ton of sets, I couldn't drive my car comfortably home, due to all the core exercises my legs were on fire...So if you want a change in pace I would def give this leg blaster a shot.
As for chest I kept my pressing mind set and this is how I blasted chest:
Warm up with two light sets of db presses...
DB presses-100x12, 110x12, 120x12
Incline db presses-100x12, 110x10, 120x10
Smith machine presses-225x12, 275x10, 315x8
Cable crossovers-60x12, 70x10, 70x10
Seated Pec Flys-3 sets 100 x failure
I got the same reaction from the 9 sets of pressing, my chest was shot...For some reason I usually do about 6-8 sets of a pressing movement for chest but those 9 sets plus the flys at the end were a good change of pace for me..If it was the off season I would have done 4 sets of each but working out during the week with 0 carbs, you have to keep that in the back of your mind, because I don't want to over train and under recover. So give these workouts a shot, and give me some feed back...Our life isn't measured by obstacles we face but by the obstacles we over come....
Guy
Wednesday, August 27, 2008
Sunday, August 24, 2008
Positve Week!
Let me start by recapping my workouts from Thursday on.
Thursday-Back, abs
Lat pull downs-170x12, 200x12, 230x10
Over hand barbell rows-225x12, 275x10, 315x8
Bent over hammer strength rows-225x12, 315x10, 405x8-drop set 225 x failure
Rack pulls-315x12, 365x10, 405x10
Wide grip cable rows-160x12, 180x10, 200x10
Friday-Shoulders(I did all super sets), Hamstrings
Shoulders:
DB lateral raises-25x12, 30x10, 35x10 (Super Set) Centopani raises-60x12, 70x10, 80x10
DB rear delt raises-30x12, 35x10, 40x10 (Super Set) Reverse pec dec-3 sets 100x10
Smith machine press-225x12, 245x10, 275x10, 315x8
DB shrugs-100x12, 110x10, 120x10
Machine shrugs-3 sets 315x12-10
Hamstrings:
DB stiff legs-80x12, 100x10, 110x10, 120x10
Lying hamstring curls-60x15, 70x12, 80x10, 90x8-drop set x failure
Standing hamstring curls-2 sets x failure
Saturday- I had to wake up at 5am which is going to be a constant during my contest prep to meet with my close friend and posing coach Kenny Wallach at Gold's in New Haven Connecticut. Everyone seems to think that I am a CT native but I'm not I just have a lot of close friends there, PJ, Evan, and Kenny, and I also go see my massage therapist and good Friend Dr. Mike in CT. So my life is lived in NJ, but a lot of time spent in CT. So, after a good 45 minutes with my coach Kenny, we changed a few things around with my posing and for session #1 he stated that we are so ahead of the game 13 weeks out. I started with Kenny before I did the Mets last year, and it took me from a decent poser to a great poser. Not saying I am a great poser to toote my own horn, it's more of a complement to Kenny, because no matter what show I have been in the number of people who tell me how good my posing is on stage says enough. So this year Kenny and I are more so tweaking things because all my mandatory poses are on point. So I finally got to workout at NH which is hands down my all time favorite gym to workout at, you only will understand if you go there. They have so many different pieces of equipment that no other place has so I can hit every muscle in a different way. So this is how I blasted my arms and calves.
Bis:
Standing straight bar preacher curls-70x12, 80x10, 90x5-drop set 45 x failure
Alternate db curls-40x10, 50x8, 60x6-drop set 30 x failure
Seated cable curls-60x12, 70x10, 70x10 (super set) Hammer curls-40x10, 50x8, 60x8
Tris:
Skull crushers-95x12, 105x10, 135x8-drop set 95 x failure
Straight bar push downs-80x12, 100x10, 110x10 (super set) Machine Dips-220x failure
Over head rope extensions-60x12, 70x10, 80x10 (super set) Over head db extensions x failure
Calves:
Donkey calf raises-4 sets
Standing calf raises-4 sets
Seated calf raises-2 sets
After the gym, I went to go see my good friend PJ who is one week out from North Americans, and all I can say is DAM! My boy is looking sick, he looks bigger than last year and in better conditioning already and he hasn't dropped his water or started carbing up, all I can say is watch out. He is going to be top of the ranks at the show, hands down. So after spending a few hours with PJ and his 3 crazy as cats I headed home and relaxed the rest of the day. IN BODY BUILDING THERE IS NO LIMITS!
GUY
Thursday-Back, abs
Lat pull downs-170x12, 200x12, 230x10
Over hand barbell rows-225x12, 275x10, 315x8
Bent over hammer strength rows-225x12, 315x10, 405x8-drop set 225 x failure
Rack pulls-315x12, 365x10, 405x10
Wide grip cable rows-160x12, 180x10, 200x10
Friday-Shoulders(I did all super sets), Hamstrings
Shoulders:
DB lateral raises-25x12, 30x10, 35x10 (Super Set) Centopani raises-60x12, 70x10, 80x10
DB rear delt raises-30x12, 35x10, 40x10 (Super Set) Reverse pec dec-3 sets 100x10
Smith machine press-225x12, 245x10, 275x10, 315x8
DB shrugs-100x12, 110x10, 120x10
Machine shrugs-3 sets 315x12-10
Hamstrings:
DB stiff legs-80x12, 100x10, 110x10, 120x10
Lying hamstring curls-60x15, 70x12, 80x10, 90x8-drop set x failure
Standing hamstring curls-2 sets x failure
Saturday- I had to wake up at 5am which is going to be a constant during my contest prep to meet with my close friend and posing coach Kenny Wallach at Gold's in New Haven Connecticut. Everyone seems to think that I am a CT native but I'm not I just have a lot of close friends there, PJ, Evan, and Kenny, and I also go see my massage therapist and good Friend Dr. Mike in CT. So my life is lived in NJ, but a lot of time spent in CT. So, after a good 45 minutes with my coach Kenny, we changed a few things around with my posing and for session #1 he stated that we are so ahead of the game 13 weeks out. I started with Kenny before I did the Mets last year, and it took me from a decent poser to a great poser. Not saying I am a great poser to toote my own horn, it's more of a complement to Kenny, because no matter what show I have been in the number of people who tell me how good my posing is on stage says enough. So this year Kenny and I are more so tweaking things because all my mandatory poses are on point. So I finally got to workout at NH which is hands down my all time favorite gym to workout at, you only will understand if you go there. They have so many different pieces of equipment that no other place has so I can hit every muscle in a different way. So this is how I blasted my arms and calves.
Bis:
Standing straight bar preacher curls-70x12, 80x10, 90x5-drop set 45 x failure
Alternate db curls-40x10, 50x8, 60x6-drop set 30 x failure
Seated cable curls-60x12, 70x10, 70x10 (super set) Hammer curls-40x10, 50x8, 60x8
Tris:
Skull crushers-95x12, 105x10, 135x8-drop set 95 x failure
Straight bar push downs-80x12, 100x10, 110x10 (super set) Machine Dips-220x failure
Over head rope extensions-60x12, 70x10, 80x10 (super set) Over head db extensions x failure
Calves:
Donkey calf raises-4 sets
Standing calf raises-4 sets
Seated calf raises-2 sets
After the gym, I went to go see my good friend PJ who is one week out from North Americans, and all I can say is DAM! My boy is looking sick, he looks bigger than last year and in better conditioning already and he hasn't dropped his water or started carbing up, all I can say is watch out. He is going to be top of the ranks at the show, hands down. So after spending a few hours with PJ and his 3 crazy as cats I headed home and relaxed the rest of the day. IN BODY BUILDING THERE IS NO LIMITS!
GUY
Tuesday, August 19, 2008
Strong Like Bull
As quoted by my boy and training partner Dominick, " I don't know how the hell you stay that strong when you diet." Sometimes neither can I, I had my first cheat meal on Sunday which consisted of 5 sushi rolls, and some brownies, so I figured my leg workout would be off the chains. As 7pm rolled around as I entered the gym I felt tired and lethargic and I knew it was from the carbs because they had been scarce in my body for over 14 days. I felt like shit had a headache but had to get my thoughts together because every workout counts dieting or not. I wanted to squat heavy but knew that 500lb squats weren't in the routine that day, so this is what I did.
Warm up with 2 sets of extensions
Leg extensions-120x15, 160x15, 180x12, 200x10
Squats-405x8, 405x8, 405x8, 315x12
Hack squats-225x12, 315x10, 405x8, 405x6
Walking db lunges-4 sets with 40lb db's
Now, today, I felt good, I slept like a baby last night, shoulder was feeling great and I was ready to blast chest. On the way to the gym I told Dom that I hadn't done db flat bench in awhile, so as I always do I planned in my head what I wanted to do for chest and this is what I devised for chest today.
DB flat press-100x12, 110x12, 120x10, 130x10
DB flat flys-40x12, 45x10, 50x10
DB incline press-110x12, 120x10, 130x8, 100 x failure
DB incline flys-40x12, 45x10, 50x10
Cable cross overs-2 sets x failure
So, tomorrow is my off day and I will be up dating my site, I am putting on some recent pics and two videos of me squatting 500lbs. Be sure to check it out.
LIGHT WEIGHT IS FOR LIGHT PEOPLE!
GUY
Warm up with 2 sets of extensions
Leg extensions-120x15, 160x15, 180x12, 200x10
Squats-405x8, 405x8, 405x8, 315x12
Hack squats-225x12, 315x10, 405x8, 405x6
Walking db lunges-4 sets with 40lb db's
Now, today, I felt good, I slept like a baby last night, shoulder was feeling great and I was ready to blast chest. On the way to the gym I told Dom that I hadn't done db flat bench in awhile, so as I always do I planned in my head what I wanted to do for chest and this is what I devised for chest today.
DB flat press-100x12, 110x12, 120x10, 130x10
DB flat flys-40x12, 45x10, 50x10
DB incline press-110x12, 120x10, 130x8, 100 x failure
DB incline flys-40x12, 45x10, 50x10
Cable cross overs-2 sets x failure
So, tomorrow is my off day and I will be up dating my site, I am putting on some recent pics and two videos of me squatting 500lbs. Be sure to check it out.
LIGHT WEIGHT IS FOR LIGHT PEOPLE!
GUY
Sunday, August 17, 2008
Rest Of Week Workouts...
Thursday was another hard day at the gym, once it's Thursday it's close to the end of the week and that's when I start to get very tired and run down, but getting through these workouts and I mean physically and mentally (not just going through the motions) is what sets people apart from one another. So with my warrior mentality this is how I made a good week a great week.
Thursday, Back:
Lat pull downs-170x12, 200x12, 210x10, 230x10
Rack pulls-315x12, 365x12, 405x10
Barbell rows-225x12, 275x10, 315x10
One arm db rows-110x10, 120x10, 130x10
Seated cable rows-160x10, 180x10, 200x10
Friday, Shoulders and Hamstrings:
Shoulders:
DB shoulder press-100x12, 110x10, 120x8
Smith machine press-225x12, 275x10, 315x8
DB lateral raises-25x12, 30x10, 35x10
Machine lateral raises-3 sets x10, last set was a triple drop set
Reverse pec dec-90x12, 100x10, 100x10
Barbell shrugs-225x12, 275x12, 315x10, 315x10
Hams:
Barbell stiff legs-3 sets 225x12 super set with 3 sets of standing one leg curls
Lying hamstring curls-3 sets for failure-last set was a drop set
Saturday, I trained with my buddy and overall 2008 Metropolitan winner Kris Lecomte, who is looking massive holding a steady 256lbs. Let me remind you that he weighed in at the Mets at 193 and at the Jr USA where he took a close 2nd at 196. He defiantly put on a lot of mass from May until now. Kris was telling me how he was readying about fsFST-7 which is a training routine that Charles Glass uses to train Phil "The Gift" Heath. It's very simple you pick three exercises for smaller body parts and four to five exercises for the lager ones. Then what you do is perform your first two exercises with a rep range from 10-12 and only 3 sets, with a rest period of only 30-45 seconds. Then for your final exercises you do 7 sets until failure with only 30 seconds of a break (kind of like a very long drop set). So he liked it a lot and I wanted to give it a try, so I figured since I want my arms to come up I would try it out and what a workout we had. This is what Kris and I did:
Saturday, Bis and Tris:
Bis:
Barbell curls-95x12, 105x10, 105x10
Hammer cross body curls-40x10, 45x10, 50x10
Machine preacher curls-7 sets until failure, weight didn't matter
Tris:
Skull crushers-95x12, 105x12, 105x12
DB over head extensions-40x10, 45x10, 50x10
Straight bar push downs-7 sets until failure, weight didn't matter
That was my wrap up for the week, great 2nd week of dieting, and I'm getting ready for a 3rd. Down to 204 and counting. Well, after my sushi and brownie cheat meal I might be a little heavier tomorrow. Thanks Kris and Jen for coming up tonight for dinner, had a blast. Jen your brownies are off the charts.
REACH YOUR GOALS AND YOUR DREAMS WILL FOLLOW.
GUY
Thursday, Back:
Lat pull downs-170x12, 200x12, 210x10, 230x10
Rack pulls-315x12, 365x12, 405x10
Barbell rows-225x12, 275x10, 315x10
One arm db rows-110x10, 120x10, 130x10
Seated cable rows-160x10, 180x10, 200x10
Friday, Shoulders and Hamstrings:
Shoulders:
DB shoulder press-100x12, 110x10, 120x8
Smith machine press-225x12, 275x10, 315x8
DB lateral raises-25x12, 30x10, 35x10
Machine lateral raises-3 sets x10, last set was a triple drop set
Reverse pec dec-90x12, 100x10, 100x10
Barbell shrugs-225x12, 275x12, 315x10, 315x10
Hams:
Barbell stiff legs-3 sets 225x12 super set with 3 sets of standing one leg curls
Lying hamstring curls-3 sets for failure-last set was a drop set
Saturday, I trained with my buddy and overall 2008 Metropolitan winner Kris Lecomte, who is looking massive holding a steady 256lbs. Let me remind you that he weighed in at the Mets at 193 and at the Jr USA where he took a close 2nd at 196. He defiantly put on a lot of mass from May until now. Kris was telling me how he was readying about fsFST-7 which is a training routine that Charles Glass uses to train Phil "The Gift" Heath. It's very simple you pick three exercises for smaller body parts and four to five exercises for the lager ones. Then what you do is perform your first two exercises with a rep range from 10-12 and only 3 sets, with a rest period of only 30-45 seconds. Then for your final exercises you do 7 sets until failure with only 30 seconds of a break (kind of like a very long drop set). So he liked it a lot and I wanted to give it a try, so I figured since I want my arms to come up I would try it out and what a workout we had. This is what Kris and I did:
Saturday, Bis and Tris:
Bis:
Barbell curls-95x12, 105x10, 105x10
Hammer cross body curls-40x10, 45x10, 50x10
Machine preacher curls-7 sets until failure, weight didn't matter
Tris:
Skull crushers-95x12, 105x12, 105x12
DB over head extensions-40x10, 45x10, 50x10
Straight bar push downs-7 sets until failure, weight didn't matter
That was my wrap up for the week, great 2nd week of dieting, and I'm getting ready for a 3rd. Down to 204 and counting. Well, after my sushi and brownie cheat meal I might be a little heavier tomorrow. Thanks Kris and Jen for coming up tonight for dinner, had a blast. Jen your brownies are off the charts.
REACH YOUR GOALS AND YOUR DREAMS WILL FOLLOW.
GUY
Tuesday, August 12, 2008
Monday & Tuesday Workouts
So, my weight is still 206, but tomorrow I will defiantly be lighter, it's just one of those days that I can tell I will be light. So just wanted to recap my quad and chest days. For quads I wanted to do more exercises so I only did 3 sets per exercise, and you will see for chest, I did nothing flat, because my shoulder was bothering me. So this is what I did...
Quads:
Warm up-2 sets extensions
Squats-500x8, 500x8, 405x10
Smith machine squats (legs very far in front)-225x12, 275x12, 315x10
Leg Press-8 plates x 15, 12 plates x 12, 14 plates x 10
Leg extensions-140x15, 160x15, 180x15
Sissy squats-3 sets x failure
Chest:
Incline barbell-225x10, 275x10, 315x7-drop set 225x7
Incline hammer strength-225x15, 315x12, 405x7-drop set 225x10
Incline flys-40x12, 45x10, 50x10
Bent over cable cross overs-60x15, 70x12, 70x12
Bottom cable cross overs-40x12, 40x12, 40x12
Calves:
Leg press calf raises
Seated calf raises
Body weight calf raises-(My good friend Evan introduced these to me, what I do is alternate with my feet hanging off any bench or machine, each foot for 10-12 reps, but keep going back and forth until I can only do around 4 reps per foot, this usually can take up to 5 minutes for a set to finish-I usually finish with it every other workout.)
FOCUS AND DETERMINATION BUILDS A CHAMPION!
GUY
Quads:
Warm up-2 sets extensions
Squats-500x8, 500x8, 405x10
Smith machine squats (legs very far in front)-225x12, 275x12, 315x10
Leg Press-8 plates x 15, 12 plates x 12, 14 plates x 10
Leg extensions-140x15, 160x15, 180x15
Sissy squats-3 sets x failure
Chest:
Incline barbell-225x10, 275x10, 315x7-drop set 225x7
Incline hammer strength-225x15, 315x12, 405x7-drop set 225x10
Incline flys-40x12, 45x10, 50x10
Bent over cable cross overs-60x15, 70x12, 70x12
Bottom cable cross overs-40x12, 40x12, 40x12
Calves:
Leg press calf raises
Seated calf raises
Body weight calf raises-(My good friend Evan introduced these to me, what I do is alternate with my feet hanging off any bench or machine, each foot for 10-12 reps, but keep going back and forth until I can only do around 4 reps per foot, this usually can take up to 5 minutes for a set to finish-I usually finish with it every other workout.)
FOCUS AND DETERMINATION BUILDS A CHAMPION!
GUY
Sunday, August 10, 2008
206 And Couting
Today I woke up at 206.2 which is 10lbs that I have dropped this week, well tomorrow will be exactly a week, so my goal is by the end of this week to be 200 lbs then I will be 24 lbs away which is a good goal for 14 weeks out. So I want to recap my ending week workouts so here they are...
Thursday-Back
Lat pull downs-170x12, 200x12, 220x10, 230x10
Rack pulls aka 3/4 dead lifts-275x12, 315x12, 365x10, 365x10 (my legs were still shot from Mondays leg day)
Old school t-bar rows-3 plates x 15, 4 plates x 12, 5 plates x 10, 5 plates x 10
Cable pull downs-3 sets 130 x failure
Friday-Shoulders, Hamstrings
Barbell press-225x10, 225x10, 225x10-drop set 135x10
DB lateral raises-25x12, 30x10, 35x10
DB front raises-25x12, 30x10, 35x10
DB rear delt raises-25x12, 30x10, 35x10
Hammer strength front presses-225 x failure, 225 x failure
Smith machine shrugs-225x12, 315x10, 315x10
Hammer strength shrugs-225x12, 315x10, 315x10
Lying ham curls-110x15, 120x15, 130x12, 140x10-drop set 80 x failure
DB stiff legs-90x12, 100x10, 110x10, 120x10
Standing leg curls-50x12, 60x12
Saturday-Bis, Tris
Barbell curls-95x12, 115x10, 115x10, 115x8-drop set 95 x failure
Seated alternate db curls-30x12, 35x10, 40x10, 45x8-drop set 20 x failure
Hammer curls-40x12, 50x10, 60x10
High pulley cable curls-35 x failure, 40 x failure
Skull crushers-95x12, 115x10, 145x8, 145x8-drop set x failure
Straight bar push downs-140x15, 165x15, 185x10, 120 x failure
Over head DB extensions-35x12, 40x10, 45x10
Rope pull downs-100x12, 110x10, 120x10
Those were my last three workouts, they have been good but halted a little by bad headaches that I have been getting due to the no carbs and increase in sodium. Today the headaches started to subside so hopefully tomorrow I can have a good start and end to my workout and day with none. THERE IS ONLY ONE YOU, TAKE ADVANTAGE OF IT WHILE YOU CAN!
GUY
Thursday-Back
Lat pull downs-170x12, 200x12, 220x10, 230x10
Rack pulls aka 3/4 dead lifts-275x12, 315x12, 365x10, 365x10 (my legs were still shot from Mondays leg day)
Old school t-bar rows-3 plates x 15, 4 plates x 12, 5 plates x 10, 5 plates x 10
Cable pull downs-3 sets 130 x failure
Friday-Shoulders, Hamstrings
Barbell press-225x10, 225x10, 225x10-drop set 135x10
DB lateral raises-25x12, 30x10, 35x10
DB front raises-25x12, 30x10, 35x10
DB rear delt raises-25x12, 30x10, 35x10
Hammer strength front presses-225 x failure, 225 x failure
Smith machine shrugs-225x12, 315x10, 315x10
Hammer strength shrugs-225x12, 315x10, 315x10
Lying ham curls-110x15, 120x15, 130x12, 140x10-drop set 80 x failure
DB stiff legs-90x12, 100x10, 110x10, 120x10
Standing leg curls-50x12, 60x12
Saturday-Bis, Tris
Barbell curls-95x12, 115x10, 115x10, 115x8-drop set 95 x failure
Seated alternate db curls-30x12, 35x10, 40x10, 45x8-drop set 20 x failure
Hammer curls-40x12, 50x10, 60x10
High pulley cable curls-35 x failure, 40 x failure
Skull crushers-95x12, 115x10, 145x8, 145x8-drop set x failure
Straight bar push downs-140x15, 165x15, 185x10, 120 x failure
Over head DB extensions-35x12, 40x10, 45x10
Rope pull downs-100x12, 110x10, 120x10
Those were my last three workouts, they have been good but halted a little by bad headaches that I have been getting due to the no carbs and increase in sodium. Today the headaches started to subside so hopefully tomorrow I can have a good start and end to my workout and day with none. THERE IS ONLY ONE YOU, TAKE ADVANTAGE OF IT WHILE YOU CAN!
GUY
Tuesday, August 5, 2008
Day 2 Out Of 112...
Today was chest and calves and I didn't have the normal "no carb headache" or cravings that some people normally have. Actually, I like doing no carbs, I don't get those bad pumps in my lower back when I squat, I don't cramp nearly as much, and overall I feel better, less bloated, and can breathe a lot easier. This is what I am currently eating, and what I will be eating for the next at least 6-8 weeks, Dave usually doesn't change my diet until 8 weeks out or so.
Meal#1
5 whole eggs, 4 whites
Meal#2
2 scoops whey protein (isolyze)
1 1/2 tbsp natural pb
Meal#3
7 oz chicken
1/3 raw nuts
Meal#4
2 scoops whey protein (isolyze)
1 1/2 tbsp natural pb
Meal#5
7 oz lean red meat
1 tbsp mac nut or olive oil
salad w vinegar
Meal#6
2 scoops protein (isolyze)
1 1/2 tbsp natural pb
My supplements that I take on a daily basis are omegalyze, lipolyze, somalyze, ultra juice, acidophilus, fiberlyze, b complex, artholyze, testosolyze, and zma. As you can tell 99 % of the supplements are SPECIES products, and I am not one of those guys who just because I am sponsored I use the products, I use them because they are the BEST on the market. The products sell out any store or gym that they are in, that''s not just a fluke, it's because it's Dave's SPECIES line is the real deal.
OK, so today my Chest and calve workout consisted of the following:
Chest:
Incline DB press-100x15, 110x12, 120x10, 130x10
Incline flys-40x12, 45x10, 50x10
Hammer strength bench press-225x15, 275x12, 315x10, 315x10
Flat flys-40x12, 45x10, 50x10
Cable cross overs-60 x failure, 70 x failure
Calves:
Leg press calve raises- 3 sets
Angled standing calve raises- 3 sets
Seated calve raises-3 sets
****weights for me when I do calves doesn't' matter, I feel my calves grow more when I do higher reps so I don't include weights for these exercises because it doesn't matter how much when I am working calves.
Tomorrow is my first off day since the diet so I am going to work, cooking, and relaxing. Bodybuilding is not a hobby it's a lifestyle!
Guy
Meal#1
5 whole eggs, 4 whites
Meal#2
2 scoops whey protein (isolyze)
1 1/2 tbsp natural pb
Meal#3
7 oz chicken
1/3 raw nuts
Meal#4
2 scoops whey protein (isolyze)
1 1/2 tbsp natural pb
Meal#5
7 oz lean red meat
1 tbsp mac nut or olive oil
salad w vinegar
Meal#6
2 scoops protein (isolyze)
1 1/2 tbsp natural pb
My supplements that I take on a daily basis are omegalyze, lipolyze, somalyze, ultra juice, acidophilus, fiberlyze, b complex, artholyze, testosolyze, and zma. As you can tell 99 % of the supplements are SPECIES products, and I am not one of those guys who just because I am sponsored I use the products, I use them because they are the BEST on the market. The products sell out any store or gym that they are in, that''s not just a fluke, it's because it's Dave's SPECIES line is the real deal.
OK, so today my Chest and calve workout consisted of the following:
Chest:
Incline DB press-100x15, 110x12, 120x10, 130x10
Incline flys-40x12, 45x10, 50x10
Hammer strength bench press-225x15, 275x12, 315x10, 315x10
Flat flys-40x12, 45x10, 50x10
Cable cross overs-60 x failure, 70 x failure
Calves:
Leg press calve raises- 3 sets
Angled standing calve raises- 3 sets
Seated calve raises-3 sets
****weights for me when I do calves doesn't' matter, I feel my calves grow more when I do higher reps so I don't include weights for these exercises because it doesn't matter how much when I am working calves.
Tomorrow is my first off day since the diet so I am going to work, cooking, and relaxing. Bodybuilding is not a hobby it's a lifestyle!
Guy
Monday, August 4, 2008
No Carb Quad Day!
Today was my first day of dieting and training for the 2008 Nationals in Atlanta Georgia in November. Last year although I took 2nd to Jose, which I think was well deserved, I think it was for the better. I don't think I had the quality of muscle that I have now for starters and secondly I don't think I was ready to be a pro. And standing next to Jose showed me what the best middle weight should look like and what a under 202 lb class pro should look like. So, this year I believe I made some huge improvements in my physique that I think will show on stage in 16 weeks.
As for today in the gym, good old quads, this is how I hammered my quads on my first day of no carbs.
Warmed up with a few sets of leg extensions
Squats-405x10, 405x10, 405x10, 315x12
Leg press-8 plates x 15, 12 plates x 15, 14 plates x12, 16 plates x 10
DB and Lunges (super set) 40lbs dbs for all three sets and extensions were 140, 160, and160 all for reps of 10-12
Overall it was a pretty good day dieting and in the gym I can only hope the next 111 days are like this...
Remember: You need to be a great loser, before you can be a good winner!
Guy
As for today in the gym, good old quads, this is how I hammered my quads on my first day of no carbs.
Warmed up with a few sets of leg extensions
Squats-405x10, 405x10, 405x10, 315x12
Leg press-8 plates x 15, 12 plates x 15, 14 plates x12, 16 plates x 10
DB and Lunges (super set) 40lbs dbs for all three sets and extensions were 140, 160, and160 all for reps of 10-12
Overall it was a pretty good day dieting and in the gym I can only hope the next 111 days are like this...
Remember: You need to be a great loser, before you can be a good winner!
Guy
16 Weeks out...NEW UPDATES!!!
Yesterday, took a trip to Palumbo's house to have him look me over and evaluate me before my first day of dieting. I hit a few shots for him and his exact words were, "Looked like you did your home work this off season and put on a lot of size and muscle." Dave also said that my legs looked huge, a lot bigger than they were last off season which made me feel awesome because that was one of my main focuses this year after standing next to Jose and seeing his quads. So all in all, everything went well and I am on my journey to the 2008 Nationals as we speak.
Also, I worked with Colette a little bit and we updated the site with new pictures for sale, new home page, and added some new pictures to the members gallery. Be sure to check them out!!! Since I am dieting I will be posting a TON of pictures and updates daily on my progress. I will post my eating regime and any changes I will be undergoing through my 16 week prep for Nationals. Be sure to stay tuned to my training, diet, and weekly pictures. IT'S GO TIME!!
GUY
Also, I worked with Colette a little bit and we updated the site with new pictures for sale, new home page, and added some new pictures to the members gallery. Be sure to check them out!!! Since I am dieting I will be posting a TON of pictures and updates daily on my progress. I will post my eating regime and any changes I will be undergoing through my 16 week prep for Nationals. Be sure to stay tuned to my training, diet, and weekly pictures. IT'S GO TIME!!
GUY
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