Quad And Chest Recap.

Just a quick recap of my past two workouts from the past two days. I have some updates coming to my members section this week, including progress pictures and training pictures from this week and last. As for Monday, I blasted quads again, and this time was even worse for the "Quad Crew", my boys Kenny and Jay both tapped out early. I believe the text I got from Jay today said, "I couldn't get out of bed and my whole body is killing me." This is what the workout consisted of:

Warm up with 3 sets of squats 135, 225, 315
Squats: 405x10, 440x8, 455x7
Leg press: 8 plates x 12, 12 plates x 12, 16 plates x 10, Triple drop set last set 16 plates, 12 plates, 8 plates
DB lunges: 3 sets 40 across the gym
(Super set)
Leg extensions: 3 sets x failure, last set was a drop set

For chest today, I pretty much went old school, power lifter heavy. I went as far as doing some sets of only 5 reps which is odd for me dieting and being 8 weeks out from a show, but I wanted a change of pace and this defiantly was a good one.

Incline barbell press: 225x12, 275x10, 315x6
Incline hammer strength: 225x12, 315x10, 405x8
Incline db flys: 40x12, 45x12, 50x12
Barbell bench: 225x12, 275x10, 315x5
Cable cross overs: 60x15, 70x15, 70x15

I was pretty burnt at the end of chest as well, my chest stays pretty strong whether dieting or not, my weaknesses are usually shoulders and arms. As for my legs, back, and chest, I can usually keep my weights heavy until about 2 weeks out. My weight currently is 190, and coming down. I dropped 3 pounds from last week so I am excited to see what this week will bring. Only 8 weeks to go so that's less that 2 pounds a week. Dave sent me an email after reviewing my pictures and told me that he is very impressed with my progress and I am looking right on track. That's always a boost of moral when your this far into dieting.
TAKE ADVANTAGE OF EVERY OPPORTUNITY AND EVERY DAY, FOR YOU NEVER KNOW WHEN IT WILL BE YOUR LAST CHANCE OR LAST DAY.
GUY

RIP STEVE STONE....

I HEARD LAST NIGHT THAT STEVE STONE A PROMOTER AND AN ANNOUNCER AT MANY NPC AND IFBB SHOWS. HE DIED WHILE WORKING IN LOS ANGLES AT THE 2008 MR. OLYPIA, DOING WHAT HE LOVED DOING, HELPING OUT THE SPORT WE ALL ENDURE. HE WAS ALWAYS TAKING PART IN THE ORGANIZATIONS OF THESE SHOWS. ANY ONE BODYBUILDER, FIGURE OR FITNESS PERSONAL HAD MET OR SPOKE WITH STEVE. I SPOKE TO STEVE MANY TIMES AT BACK ROOM IN THE SHOWS AND MOSTLY AT SHOWS WHEN I GUEST POSED. STEVE WAS HANDS DOWN ONE OF THE NICEST AND SINCERE INDIVIDUALS I HAVE EVER MET, HE ALWAYS HAD A SMILE ON HIS FACE AND HAD A TRUE LOVE FOR THE SPORT OF BODYBUILDING. WORDS CAN NOT DESCRIBE THE IMPACT THAT STEVE HAD ON OUR SPORT. HE WILL BE MISSED BUT NEVER FORGOTTEN. MY HEART GOES OUT TO STEVE'S FAMILY AND FRIENDS IN THIS TIME OF MORNING. REST IN PEACE STEVE

8 Weeks Down, 8 Weeks to Go.

Down from 222 to 191, and looking better and better every week. I have to say not only is having 8 weeks of dieting behind me, but I think these next 8 weeks are going to fly by. I have a lot of things lined up to keep me busy, besides the training and cardio. I have to pose with Kenny every weekend, I have two guest posing appearances in Oct 11 for the Victor Martinez Perth Amboy Classic, and the NJ States on Nov 11th. So I have quite a schedule ahead of me. I went down to New Havens Golds on Friday afternoon to meet with my boy Kenny Wallach. I have to say I posed with Kenny for an hour and a half, and it was hands down the hardest I ever posed and Kenny and myself were pumped to see my progress in my body conditioning and my improvements on my posing. Kenny tells me that I am one of the best posers he's ever worked with but we constantly are changing things to improve my stature on stage, and we are trying a bunch of new poses this year and I am pumped to get on that stage. So after Kenny beat the shit out of me I then had to hammer out shoulder and hamstrings and this is what I did...
***you're going to notice that I did all sets to failure that's because I was beat from posing so I wanted to max sure I was going balls to the wall with every set.
SHOULDERS
Standing lateral raise machine- 4 sets to failure
Standing front raises (using the lateral raise machine)- 4 sets to failure
Reverse pec dec-4 sets to failure
Dumbbell presses-4 sets 100 to failure
Shrugs machine-2 sets in the front, 2 sets from behind

HAMSTRINGS
Lying hamstring curls-3 sets to failure
Lying hamstring hyper extensions-3 sets to failure
DB stiff legs-80x12, 90x10, 100x10

Never leave a stone unturned, that only leads to regrets.
GUY

Big Back At Lions Den...

Thursday night, my close friend PJ Bruan drove down to take a tour of the Jersey gyms. Last week we hit up Apollon Gym, and this week we went to Stokley Palmers LIONS DEN in fair field. The Lions Den is one of the hard core gyms on the east coast, and why wouldn't it be owned by top national ranked super heavy weight Stokley, the gym is nothing short of it's name. Stacked with new and up to date equipment, the gym blasts music and has a bodybuilding aura, not at so-called fitness center that the fitness industry is trying to implement in this current day and age. After talking with Stokley, PJ and I got after Big Back, and this is what I did.

Old school t-bar rows-warm up 2 plates, 3 plates x 12, 4 plates x 12, 5 plates x 12, 10 plates x 10
Underhand barbell rows-225x12, 275x10, 275x10
Lat pull downs-3 sets x failure
Rack Pulls-315x12, 365x10, 405x8
Reverse close grip pull downs-3 sets x failure

It was a good workout, I worked out a little with PJ and did some other exercises on my own because PJ is just off his contest win and isn't back 100 % balls to the wall yet...PJ told me he thinks I am looking great for being 8 weeks out, and that if I come in anything less that 176lbs that I f***ed something up...lol...But it was a great workout, and PJ and I talked and will be working out probably once a week since his shows over, so stay tuned for our workouts.
NOTHING HITS HARDER THAN LIFE
GUY

The Official Leg Day Crew Is Growing..

OK, so from those reading my blogs, or seeing pictures on MD, or in the Trenches, my legs are my best body part. Everyone has that one body part that stands out more than the other one, my boy PJ has huge arms and forearms, Dom has a wide thick back, Evan has crazy arms and shoulders, Kris for his round full shoulders and arms, and myself for my legs. As a kid, I always had thick quads, short and stocky like a Pit Bull (inside joke). My legs only got bigger as I put in 15 years of football all through college, along with hours in the gym. Now they have become my best body part, I think I need a lot more work on them, but they do stand out.
When I moved back home to NJ in March of 2007, I was training by myself, which is what I prefer most of the time. I do not need someone yelling at me, pushing me, if I can't push myself to my own limits then I shouldn't be a bodybuilder. But while dieting for the Nationals last year I started training a few times with national level competitor and close friend Dominck Dichio. No matter what Mondays aka quad day, he never missed. He always said, "I can get through any workout without you besides quads." So every Monday in the gym it's always a scene Dom and I going heavy and hard in the leg area of the gym for a solid hour. As I started talking to more people in the gym and training more people in the gym, I got asked if I could be shadowed during my leg day. I never turned down anyone wanting to train with me, but I always had two conditions, I'm training how I want, and you go at my pace or you don't go at all. So as the weeks when on quad day consists of Dom, my buddies Jay and Kenny, who all are bodybuilders and all whom I train for shows. Jay did his first show last year, placing out of the top 5, he was miss guided from the start of his prep so I have been helping him with his off season prep, hoping to put him in the higher ups in the years to come. As for Kenny, I worked with Kenny for only the last 6 weeks before his show, he was big, but holding a decent amount of fat and doing almost no cardio, after 6 weeks of torture he went from being in the 220's to the high 180's and took 2nd at both of this shows. Jay and Kenny both needed to bring up their legs, so they figured what better way to do it then training with Dom and myself. They love the progress they make but hate it in the process. So I told them I would post about the Monday Quad Crew. So this is what I did with guys yesterday for Quads...
Pre exhausted with extensions-warm up, 120x15, 140x12, 160x12, 180x10, 200x10
Squats-405x8, 405x8, 405x8
Smith machine front squats-225x12, 275x10, 315x8
DB lunges-3 sets across the entire gym, until failure

At the end, I have to be honest, Kenny tapped out because his quad "popped" and Jay made it though border line puking, but it was a good hard workout..See you guys again on Monday.
SQUAT TIL YOU PUKE
GUY

Back With The Coachs...

Saturday was a day well spent. It better have been since it started at 5:30 in the morning. I woke up packed my cooler, and drove to New Haven Gold's to meet my posing coach for an hour of posing at 7 o'clock. Kenny Wallach is a very close friend, besides my posing coach, and national level competitor, he's like a big brother to me. His eye is so in tune with posing, it's amazing how the little he changes can make my physique look that much better. After an hour of posing with him, we changed a few things, he said this is the best I have ever looked at 9 weeks out weighing 193 lbs. After, eating breakfast at the gym, I waited around and banged out arms and calves. Three hours at the gym was enough for the day, I then had to head to Dr. Mike's Physical Synergy to get some ART work done on my arms, shoulders, and back. Dr. Mike and I have a love/hate relationship. I love him when he's not working on my and cursing him out once he starts, it's like a torture chamber but after I leave I feel 100% better and my workouts following that week are great. After all that it was only 1 o'clock and I had to head home to finish up my cardio and finally relax.
As for dieting is going good, getting up there in the cardio, but I still have my fats and cheat meals in. I went to go see Dave with my good friend Kris on Sunday. Dave said I am right on point and thinks I look very good. He keeps increasing my cardio and keeping my fats and cheat meal in because he said that he wants to keep as much size on me as he can before he starts taking food out. No matter what I know I will get tortured. My body is ready for the stage at 185, I have to get killed to drop those last 10lbs, but in the end it's when I look my best, and that's what I will be this year...at my best. I put on around 7lbs of muscle and re distributed my weight on places that needed it. Put more sweep to my quads along with more inner quad development. I also added a lot of width and thickness to my back and shoulders. I still have a lot of things to work on next off season but the improvement part is over. It's all about the show for the next 9 weeks. I keep posting my progress throughout to let everyone know how everything going.
EVERY DAY IS A CHALLENGE, LIVE UP TO IT
GUY

Training At Apollon With My First Training Partner...

Friday, was shoulders and hamstrings as usual. One of my best friends PJ Braun (who took top 10 at the North Americans, and overall at the AC), came down because he wanted to train at Rob's hardcore gym. He got to my house around 3pm, and we ate then headed out to the gym around 4:30pm. We hit some traffic, but got there and started training around 6pm. PJ loved the gym as I told him he would. We trained some shoulders together but he wasn't going balls to the wall because he just came off his show, so you have to take it easy when that's the case. But it was good to be at the gym with PJ, he was one of my first training partners back in 2003 when I met him. Since I moved back to NJ it's hard to train with him, but yesterday was just like old times, during the sets balls to the walls, in between, the usual PJ and Guy joking around. I got some of my best workouts and gains with PJ, we always push each other to the limit and this time was no exception. Got keep getting those trainng days in bro, miss ya. So this is what I did.
Shoulders:
Seated db lateral raises-20x15, 25x15, 30x12, 40x10
Hammer strength press-2 warm ups, 225x15, 275x15, 315x10, 315x10
Cable side raises-30x15, 40x12, 50x10
High cable rear delt extensions-30x15, 35x12, 40x10
Upright cable rows-3 sets until failure
Barbell shrugs-225x12, 225x12, 315x12, 315x12

Hamstrings:
Stiff leg barbell dead lifts-225x12, 275x10, 275x10, 275x10
Lying ham curls-4 sets until failure
**After 8 sets I was shot, my hams were on fire, I went pretty slow on the stiff legs and I think that burnt out my hams a lot faster than usual.
BODYBUILDING ISN'T A ONE MAN SPORT, BECAUSE IT'S YOU AGAINST YOURSELF!
GUY

Got To Have The Eye!

Don't know how/why, but only nine and a half weeks left and I'm still strong as shit. Weighing this past Sunday 194.5 still throwing around the weight. People always ask how I still use the same weight I do when I am dieting or why I still go heavy, and this is why. First off, my shoulder is fully recovered and I have to give a lot of credit to Dave's Artholyze, since I have been taking that my recovery on my shoulder has been amazing. Secondly, if I am training for a show, why would I go lighter if I am trying to keep on as much size as possible right? OK, now that that's covered, also I think it's a mental thing too. When I go into the gym, I forget I'm dieting, I forget I'm hungry, I'm there for one reason only, to train. NOTHING else matters at that point, my problems, my hunger, and my emotions, are gone for those hours I train. As cliche as this sounds you have to have the EYE OF THE TIGER mentality. So this is how I hammered out chest yesterday...

Flat Barbell Press-225x12, 275x10, 315x9
Incline Barbell Press-225x10, 275x8, 275x8
Flat db flys-40x12, 45x12, 50x12
Incline db flys-40x12, 45x12, 50x12
Cable Crossovers-60x15, 70x15, 70x15

Although, my weight dropped a little, for being 194 with no carbs, and not being even a year since my shoulder surgery, I am happy where I am. I will be posting progress pics this weekend.
NOTHING HITS HARDER THAN LIFE
Guy

MY OH MY LEG DAY!

Yup I did it again managed to murder my quads completely different than the normal workouts. Let this be known that I have yet to do the same leg workout in the past 7 weeks of dieting. But today was sick. This is what I did

Squats-405x10, 405x10, 405x8, 405x6
super set
Leg Press-8 plates x 10, 10 plates x 10, 12 plates x 8, 12 plates x 8

Leg Extensions-120x15, 160x12, 180x10, 200 x failure (drop set to 110)
super set
Sissy Squats-4 sets to failure

Total of 16 sets and this workout was done at a pretty fast pace, I was done within an hour, my quads are shot, but I had a great workout and a sick pump. The reason I have my carb/cheat meal on Sunday is so I have some stored glycogen for my leg workouts on Monday since it's a very hard and intense workout. Although, all my workouts I go balls to the walls, legs are just on a different level!
Light weight, is for light people
Guy

ATLANTIC CITY PRO/AMATEUR SHOW!

I had the liberty of going to the AC show this weekend. I drove with my two close friends Kris Lecomte and Jenn Symthe. It was good for two reasons. One, because I have never been to AC and YES I am from Jersey. Secondly, I got to see my boy PJ murder the competition along with watching some of the top pro and fitness girls compete. I will start with the Pros.

I have to say it was a battle for the top 5 spots. Melvin Anthony, was hands down the best of the show and best I have ever seen him, he is usually soft from behind but had shredded glutes and hams. Big JJ took a respective 2nd after winning last year, he lacked a little condition which is why I think Melvin beat him. Darrem deserved 3rd, and also deserved the win in the masters edging out the X man Toney Freeman, Toney was not as crisp as he usually is. Toney took 2nd in the masters and 4th overall. And 5th was Joel Stubbs, HOLY SHIT this guys back and upper body is sick, I mean his back I think blows Ronnie's out of the water, if he brings his legs up he will be a big threat at ANY show he does. A big shout out to my boy Craig Richardson, who was trying a few new things with Dave, he came in big, but not as hard as he usually does, but I can't wait to see what he does for the Olympia in two weeks.

As for the fitness, the only girl that I watched was my friend Bethany Wagner, who looked amazing and her routine was awesome. Everyone including the guys on MD doing the play by play had her 2nd or 3rd but she took 5th. If she placed top 3 she would have qualified for the Olympia. I just met Bethany a few weeks ago while training at Apollon Gym with Kris and his girl friend Jenn. She is a sweet heart and a very funny, down to Earth girl. GREAT JOB Bethany, you looked great and did awesome, keep your head up, and kick ass next year!!!

PJ, was a highlight of the amateur show, he smoked the competition and looked great. PJ earned a compliment from Steve Bleckman, saying that he has a pro upper body but needs to bring up his legs and ham glute tie-ins. He looked sick and as always when I'm with PJ there's always fun and a ton of stories. Everyone already knows the story of the pound cake, that was great. CONGRATS BRO, WELL EARNED AND DESERVED, NOW GET FOCUSED FOR A BIG HARD OFF SEASON AND GET IT DONE IN 09.

As for myself, Dave got a chance to look at me and said I am right on schedule although he's killing me with cardio he said I'm right on point but does not want to take my food out because he wants me to be as full as possible so uping the cardio is what he is doing instead.
I have pics from the show in my members section be sure to check them out.
There's only one thing that can change your focus in life, YOU!
Guy

Gotta Push Ahead!

After a long, hard, and emotional weekend, it was back to business. I had to try to put the hard times behind me but keep my boy JJ's memories with me. Yesterday was the funeral and what a worse day for legs to fall on after a very emotional ceremony at the cemetery. But I had to try and get my mind right, although I had lost a close friend, I still gotta push ahead and get through the tough times. For my two guest appearances before Nationals I am going to talk to the promoters to see about having a small table for donations for JJ's family. He left behind, 4 children and a fiance, so I am going to try and do my part to help JJ's family out as much as I can.

So, this had to be the hardest Monday yet to come, I had emotions running wild, but I knew I had to get in a good workout. So I decided to get a good, hard, fast workout in by doing giant sets. So I game planned my workout on the way to the gym with my boy Dom and this is what I decided to do.

Warm up with 2 sets of extensions.
Leg extensions-120x15, 160x15, 180x15, 200x12

GIANT SET-Smith Machine squats (feet far in front)/Leg Press/DB lunges
weights were heavy the smith was around 225 up to 315, leg press we got up to 12 plates, and db lunges were 40 lbs.

Squats-225x12, 315x10, 315x10

After squats I was pretty much shot, my legs were on fire from every angle, even my ham glute tie-in were tight from the smith squats. I did this workout in under an hour and was in and out of the gym. I would highly suggest doing this once a month for a good change of pace. It defiantly shocks the muscles and keeps your muscles growing.
EVERY DAY IS A NEW DAY!
GUY

MY CAPTIAN JJ DERAFFELE....R.I.P.

On Friday morning I woke up and turned on my phone to hear a voice mail from my good friend Mike telling me I needed to call him that he had some bad news. As soon as I heard that message I knew one of my football buddies from high school had died. The reason I knew this is because we are all friends with the same group and just about every one of my friends either played baseball or football, and since Mike made the call I knew it was a football player. I immediately called Mike back, and he had told me that our captain and close friend, owner of his own auto body shop was killed Friday morning in a car accident where he was the passenger. I'm not going to get into the details, but he was drinking and the girl that was driving was drunk and underage, and she only walked away with a sprained ankle. I didn't know what to do, this was the second person from my graduating class that was a passenger, friend, and whom was killed from a car accident.
JJ was an offensive and defensive lineman on the football team at West Milford High School and also a Pitcher for the baseball team. I originally met JJ when I played on his team in 5th grade for little league baseball, we were close friends from there on out. When you grow up with someone and share so many memories with them it's hard to let that person go. Out of our entire senior class in High School there were only two kids that went on to play college football, JJ and myself. Right after we graduated we both went on to college and met up only a few weeks later where JJ and I had our first college scrimmage together. JJ attended Pace University and it was like old times that day on my college football field, except I had big ass JJ trying to tackle me instead of me running behind him like I did in high school. He was the nicest kid I have ever known, I never saw him without a smile, never saw him in a fight, and never got into any trouble. He was brought up with a great mother and father, and great supporting siblings along side him. He was the baby of 1 brother and 2 sisters. I will never forget his laugh, well that's because that's all I remember him doing. I can sit here for hours on end going into stories with me and JJ. There was always that group of us football guys that were always together...JJ, myself, Chuck, Fantry, Argott, Sly, Pork, and probably more I was leaving out. We would always make trips the night before games to Kings Chef Buffet and pig out before we went to war the next day. Things like that will live with me forever.
JJ leaves behind his girl friend with two babies, and another two babies which he adopted, JJ will be missed as a friend, brother, and son. He is no longer with us but his memories will always remain. I heard the pastor speak of a quote that she heard at his mass. The quote said, " Life is not measured by the breaths we take, but by the breaths we take away." And JJ did just that. You will never be forgotten JJ....I love and miss you...Rest In Peace Bro.
LIVE EVERYDAY AS IF IF WAS YOUR LAST ONE
JAY J. DERAFFELE
DECEMBER 30, 1981
SEPTEMBER 5, 2008

GUY

Apollon Gym Leg Day!

WOW! Is all I can say. Last night was my third cheat meal, so I had some glycogen in my body today for legs but my leg workout was off the chains today. I trained at Apollon gym and the owner Rob I told needs to build one of these hard core gyms around here. This placed is stacked with the equipment, some pieces I've never used before that gives you a totally different feel of the muscles, and is one of the best gyms to workout at in the South Jersey area. Thanks again Rob for all your hospitality. Rob trains over 50 competitors in bodybuilding, fitness, and figure, but also trains a lot of fighters as well. Rob knows his stuff that's all I can say. Rob also is hosting a show on Oct 8th which he asked me to guest pose at and I willing accepted. (I will get the info on the show as soon as I get the poster.) As for my leg day, I trained with Kris and we got after it today in the gym. So this is what I did...

Warm up with a few sets of extensions
Squats-405x10, 455x8, last set was a triple drop set 455x6-315x6, 225x6
Hack squats-405x12, 495x12, 585x10
Leg press-4 plates x 12, 6 plates x 12, 8 plates x 10
Single leg extensions-4 sets until failure
Leg extensions-2 drop sets until failure (just wanted to murder them at the end)

My legs have been cramping ever since I left the gym, I might have over done it with the drop sets at the gym, but it's not every day I get to train at Apollon gym so when I'm there I make the most of it.
MAKE THE MOST OF WHAT GOD GAVE YOU.
GUY

My Weekend In Ohio...

Kris Lecomte (Mets overall champ, and 2nd place Jr USA 08) and myself renter a seven passenger Chrysler Uplander to drive to the North Americans. We left Friday morning around 7am. It was an 8 hour drive there. It was the most boring ride, there's one road 80W that you're on for 7 out of the 8 hours with no scenery. We got there around 2pm, and the night show started at 4pm. As soon as we got there the first thing we did was go to PJ's room to see how he was doing. We got to his room and he was surrounded by IFBB Pro Evan Centopani and our posing coach Kenny Wallach. When I got into his room PJ showed us what he looked like. All I can say was holy shit, the separation all around was ridiculous. After a bunch of running around we got to prejudging and was awaiting PJ's class. Finally after about 1 1/2 hours his class came out and he was called out with the second group. I had PJ as 6th, but the judges finalized their votes and had him at 9th. That class along with every class was stacked with competition. The problem PJ ran into was the carb up, he couldn't carb up for anything. After pre judging and the next day he was eating a lot of food and a lot of sodium and starting to fill out and looked like a new human on stage at the night show. You live and you learn, and that's what PJ did, Dave and PJ figured out what needs to be done, and I can assure you PJ will dominate at the Amateur Atlantic City Show. PJ congrats on all you've accomplished, hands down your best showing yet and I still think the best is yet to come, Love ya bro.
As for the weekend with Kris, it was all full of laughs, fun, and working out. We got to workout at a Balley's fitness, which was good. The workouts we had were sick even though we both were lacking sleep most of the weekend. By the time we all got home, and PJ got to eat at every fast food chain, we were all exhausted. And PJ is already into his prep for the show in 2 weeks in AC. Lets get 'em this time kid.
WHEN ONE DOOR CLOSES ANOTHER DOOR OPENS!
GUY