Guy Cisternino

Mr. Kane...R.I.P

2009-04-19T15:55:00.001-07:00

I know this is my website where I write about my life, training, and diet tips for many fans and followers. That is not all that encompasses my life on a daily basis. There are trials and tribulations that I go through every day by myself or with others. I received a phone call from one of my best friends Kristine on Friday afternoon, she told me that one of our close friends and her best friend Trisha Kane's father passed away. I have known Trisha and her family since I was in the seventh grade and have continued to be friends with her ever since. I am not writing this blog in hopes that someone will publish it in the local papers like they did when my close friend JJ passed back in September, I'm writing this because I don't think that a local paper or an obituary on this man will hold justice to him, and all that have known him. Although, my story or memories of him I am sure will fall short describing what a great person Mr. Kane was to myself and many. When someone passes away in West Milford (the town I live in and grew up in) it's almost like a reunion no matter what grade you were in, older, younger, the town comes together and bond together for hard times. Don't believe me drive by Union Valley Road today by Richards Funeral home. That is where Mr. Kane's wake was and the lot was full from the time I arrived until the time I left and the line did not get any shorter, it grew longer and longer the more the minutes past. Mr. Kane was my gym teacher when I was in middle school, talk about a great guy, well that is an understatement for him. He was hands down the "cool teacher" in middle school. He was always playing in the games with us when we had gym, was at all the sport functions after school, and there were many times before the bell rang a bunch of the guys would try to wrestle him down in the gym (which by the way we always failed). He not only was a touch man on the outside, but a touch man on the inside. He was diagnosed with cancer almost 4 years ago and had 3 relapses of it. Talk about a man that wouldn't give up or take "no" for an answer, that was him. He beat it numerous times, and to many disbelieves that's not what took his life. He had a bad case of pnemonia which over took his body fast and he couldn't fight it off and it eventually took him from us on Friday April 17, 2009. Mr. Kane. You say that name around town and there is not one person that can't tell you a story about him, or how great of a man, father, and husband he was. You know what kind of person he was just by the pictures in the funeral home, NOT ONE picture was he not smiling in. Mr. Kane leaves behind many friends, and family, but one thing that will never be left behind were all the memories and journeys some of us had with him in our lives. There were only a few people in my life that stuck in my mind when I made the decision to want to become a teacher. Mr. Kane was hands down one of the tops on my list, he was the teacher you wanted to have, the coach you wanted to coach you, no matter the problem he was the teacher you could talk to, he was everything and anything you could ask in a teacher but more so a human being. Words can not describe his lost, but I'm sure he's in heaven enjoying a Budweiser I write this now. Anyone that knew Mr. Kane was a lucky person, because I don't think there's quite another person like him. Rest In Peace Mr. Kane, you will be forever missed, but never forgotten. God Bless and watch over us!

There is a poem that speaks of the line between the year of someones birth and the year that they pass,
There is no such little line between the years of him, only a mile long dash.
Guy

My Aronld Experience!

2009-03-13T18:20:00.000-07:00

Ok so aside from being sick for over a week I guess it's about that time to recap the Arnold Classic. As you all know from previous times I have written I am not big into going to shows "just to show my face" or to "network." I go to shows for three reasons and three reasons only 1-if I am competing, 2-if I am guest posing, 3-if a friend is in the show and I am going to support them. It's not based on the fact that I hate going to shows, but it's the same reason I don't work or personal train in a gym, I feel if I did that I would get sick of the gym very quick, thus I don't go to every show. I do a lot besides bodybuilding, I work full time, and I have a lot of different hobbies, I snowboarded for over 8 years, I draw (I even took art lessons when I was younger for a few years), fishing, hunting, there's a lot to life aside from bodybuilding. I think that is needed in the sport, the sport can consume you because it's so demanding and more of a full time commitment, you need to have a work/life balance in order to make yourself and others around you happy.
At the Arnold there was an expo filled with many of familiar faces, some old, new, and up and coming in the sport. Although this sport has brought many things to my life, one thing I am very thankful for are all the people that I became friends with in the process. It was a great time and more of a reunion with many friends that do not live close to NJ that I only see at events such as the Arnold. It was a long two days Friday and Saturday was consumed with taking pictures, talking to fans, and signing autographs for many of the fans attending the expo. The Species booth which is where I was most of the time, the other few moments I had I was trying to make my way through the traffic to see the expo or hanging around in the Pro Tan booth with my good friend Carla Salotti. Me and PJ enjoyed a lot of catching up and laughing throughout the weekend, and it was great because the Animal Cage was right across from us so close friend Evan Centopani was hanging around and I had a chance to catch up with him. Evans in the 280's dieting down for the NY Pro and is looking amazing with still many weeks ahead. And I guess it isn't the Arnold Classic if you don't see Arnold, and I had the chance to catch a glimpse of the Mayor himself has he took his greatly anticipated walk around the expo. Between working the expo and being sick, I didn't do much, there was no going out or after parties for this guy. But at the end of a long weekend I can say that I am glad I attended the Arnold Classic, and maybe one day will be attending it as a competitor.
But all in all it was a fun weekend, I got to see and catch up with a lot of friends, as well as get the experience that everyone talks about. More so, I was happy that my prediction of Kai Greene winning his first, well deserved Arnold Classic. Kai looked amazing and hands down destroyed all the competition. I can say I am glad to be home and doing my normal every day things now, no more traveling for quite sometime now.
KEEP GRINDING!
Guy

Getting Knocked Down!

2009-02-26T21:03:00.000-08:00

Back against the wall, underdog, fighting a losing battle, I have heard all these terms in my life and have been in those situations at least a hand full of times in my life. One thing my father taught me is probably the greatest gift of all, that you can NEVER give up, and the word CAN'T isn't in the dictionary. I have fought many battles in my life, I fought for a fighting spot in high school football, I fought to play in college (even after getting red shirted my freshman year), I fought the following year to make a statement, I busted my ass to be the best body builder I could, I fought to be the best son, brother, friend, and boyfriend all the time, I still fight some of these battles to this very day. I have been put down and disregarded many times in my life as someone that can't or someone that won't do something. Well there is a lot that I have done aside from body building, I was a starter both ways at my high school football team, I went on to play corner back in college, I had the highest total lift total my senior year, I went on to have some great wins as an amateur bodybuilder, and now can call my self a pro bodybuilder. All of those things can be worked at and every option can never be exhausted. I have gotten a lot of emails lately on websites and my email regarding people sad, depressed, and upset, asking for advise so I figured I would share all of what I tell many of these people. So many people think my life is this big great ball of greatness, but they are shocked when I tell them that it's far from that. I still work a normal job, make ok money in this economy, struggle to pay my bills, and at times am heart broken. There are times in my life when I think my life sucks, that I have it the worst because I got my heart broken by a girl, or can't do this or that because I don't have the money, I've been there, I've done that, and sometimes still do. But when you think you have taken all you can and your at the bottom of the barrel, you have to open your eyes and realize that no matter how bad you THINK you have it someone always has it worse. There is a guy who emailed me from RXMUSCLE who has a bad heart condition and almost died a few years back, and came to me telling me he can't get motivated to squat and push weight that he normally does in the gym, he said he felt depressed and down. I was shocked, I guess because when your on the outside looking in, many aspects are seen from a different point of view. I read that and was like wow, I have been upset lately for other reasons, but this guy nearly died and is still living AND working out, but complaining. I couldn't understand it, but then I sent him a message and I told him this. First off, the fact that your alive is a gift from God by itself, and that fact that your still working out is a miracle. I told him if I was in his shoes that I had another chance at life after almost dying, you bet your sweet ass my view on life would change. I told him, normally in life you don't get second chances and he did, so stop complaining about the little things like squatting and weight and just do it, that would drive me more than anything to know God gave me a second. Life is always going to have it's ups and downs, now matter who you are, no matter how much money you make, and no matter how nice you are. Bad things unfortunately happen to good people a lot in life, but it's over coming those obstacles in our lives that makes us stronger individually in different ways. If you all haven't known I am a big ROCKY fan, and sometimes use his quotes to shed some light on a subject, so I guess I will end on this note.
"Life's not about how hard you get hit, it's about how hard you get hit and get up and keep moving forward."
GUY-

A Weekend In Chicago...

2009-02-15T17:42:00.000-08:00

Last weekend I had a chance to go to Chicago Illinois to visit my good friend Mike Liberatore. For those who have had their head in a cave the past few months Mike won the heavy weight class at the Nationals earning him his pro card. I went to Chicago for a job interview that I might take sometime in the late summer, it's still pending so I'm not sure what the out come would be. But I also had a chance to catch up and train with Mike whom I haven't seen since we were in Cali shortly after the Nationals. Mike weighed in at Nationals at a ripped 212 and when I arrived he was around 240's and climbing looking thick and hard. We both had a great time over the weekend we trained Thursday, Friday, and Saturday, at a variety of gyms within his area. We had a great time working out together and I met a ton of cool guys that Mike trains with on a regular basis. The weekend was pretty much filled with working out, going out to eat, and my job interview which I had on Friday afternoon. Mikes wife Trina is dieting for this up coming year and I'm sure she'll do great by the looks of things. Also a big shout out to Mike this month was his first month that his column was issued in MD, congrats bro!

As for other things, as soon as I got back to Jersey I caught the bug that's going around. I still was able to train but with having a bad head cold and being all congested it's hard to keep a good pace in the gym when you can't really catch your breath. I was going to take off the week, but I would go stir crazy if I didn't get to the gym. I was using fst-7 for the past 8 weeks, and now I have gone back to my traditional way of training hard and heavy, with a combo of straight sets, super sets, and giant sets, but I am still using fst-7 on certain days. I would like to become more of an instinctive person when it comes to my workouts, what I mean is that not be a schedule train what body part when I want depending on how I feel. For so long I have been on a strict regime of how I work out I think it might be good to switch up how I do things for a change. I'm not exactly sure of how I am going to break it down but I am in the process of figuring it out. My weight is staying around a good 210-212 which is fine for me right now I would like to stay at this weight for awhile before I try to increase everything to pack on some size before I start dieting again. A question I keep getting is when am I going to compete. The truth is when I am ready to or I feel my body is ready to compete again I will. I have gone balls to the wall since 2003 competing almost every year, and it's about time I give my body a rest from the torture of dieting and cardio and grow into my body. Only time will tell, but when I am ready I'm sure people will know.

This past weekend was a quite one, had a nice visit to my man Dr. Mike at Physical Synergy in CT. I try to make it there once a week to get worked on, he does his own method of ART and let me tell you it works, but the pain you go through while it's getting done is no joke. I went up there with two close friends Jenn and Kris who both got some work done on them, and Dr. Mike had all three of us moaning and groaning while he was working on us. At the end of the sessions you feel like a new person, he stretches the fascia out and releases a lot of the tight muscle fibers in the area he's working it feels great when your done.

I have gotten some emails regarding my blog and I am not trying to ignore my blog, but since I'm not dieting it's hard to write something every day, if there's something you guys would like to know or question you want answered in detail feel free to send me an email and I'll answer it in a blog on here. Or if there is something I haven't talked about that you want me to touch on let me know.
We were all put on earth for a reason and a purpose, stay true to your heart and never let anyone change what your creator has made.
GUY

Crazy Last Two Weekends...

2009-02-04T17:25:00.000-08:00

The past two weekends I have been going non stop. Last weekend I made a much needed trip to my second home Golds New Haven. I went down with my buddy Kris and Jay. On the way down I needed to make a stop at Physical Synergy and get worked on by Dr. Mike. I haven't gotten any A.R.T. work done since before my show so I couldn't wait for him to dig into my knotted up muscles. I knew what I was in for because it is very painful, Kris and Jay on the other hand had no idea what pain that were about to endure. They soon found out as both of them were shacking and moaning when Dr. Mike got his hands on them, but after we left we all felt 100% better. I definitely will be making many more trips up to see Dr. Mike in the up coming year. After we left Physical Synergy we headed another 25 exits to Golds, where I met up with Evan, PJ, and Big Marc. We had a blast all working out and bullshitting, it was nice to see the Montanari brothers, I haven't seen them since my show in November. Evan was about 3 weeks into his diet and is good big and full, I can't wait to see the package he is going to bring to the NY Pro in May. PJ is well into his off season hovering around 270 and looking big as shit. Overall it was a great weekend and I enjoyed seeing the crew in CT.
As for this past weekend, was a weekend to remember and if you think I'm joking ask Marc Alvisi and Flex Lewis who were up visiting for the Dragons Den Seminar at Apollon Gym. The boys flew in on Thursday and I was chilling with them every night. Saturday during the day was the Seminar hosted by Gaspari Nutrition and held by owner Rich Gaspari. Overall it was a big hit and a good turn out for Rob and Apollon Gym. After Kris and I got our usual Saturday workout in, we all decided to get ready and go out in Hoboken for a good time. It was a deep crew that went out, over 10 people were out and we all had a blast and laughed more than ever. It was good to see Flex since I haven't seen him in almost a year, and I have gotten to know Marc a lot since Nationals and he is a great kid, and in my opinion has that pro card on lock down this year at the USA's. After Saturday night I can bet it won't be Flex and Marc's last time coming to NJ.
As for this weekend, I am leaving tomorrow to go on a job interview in Chicago and will be staying with Mike Liberatore so I can't wait to see him, I haven't seen him since the photo shoot we did in Cali after Nationals. I will be sure to take a ton of pics while I'm out there. Also I posted pics from this past weekend in my members section, be sure to check them out!!
Be thankful for what you have, you never know when it can be taken from you...
GUY

Bout Dam Time!

2009-01-17T19:47:00.001-08:00

I know I know, I have got many emails and pm's on MD about people asking me why I have been neglecting my blog, and I am sorry. I have been having a good off season thus far, although it's only been 2 months since my showing at Nationals weighing 175lbs, I am currently around 215, and maintaining that weight pretty steadily. I don't find a need to put on more weight right now so I will probably stay around this weight for another month or two before I start trying to add more size. Being 5'6 I have to put on weight carefully and not too fast or my body has a way of holding too much fat, which is why I eat very clean in my off seasons. My strength is going up every week, but I have to limit how much weight I use because although it's my off season its' only been two months and I need to ease back into my normal weights. I have a football background so I have always been naturally very strong, in college my final year I had the biggest lift total for bench, squat, and power cleans, and being a corner back I would say that's pretty dam good. Right now I have been consistently using 365 for bench, 455 for squats, and 405 for dead lifts. Last year I went very heavy with all my weights especially squats where I was doing my first set for 500 for 10 reps, I think this year I might keep the weight down a bit and focus more on good reps because its inevitable that much weight will eventually beat up your knees. Starting in February I will start my full off season, I am still doing cardio 30 min 3 times a week and eating carbs with only 5 meals instead of 7 so I am sure once I back off the cardio and add in those carbs my weight will start to climb up a little. So that's whats going on in my life as far as bodybuilding right now. Remember: BODY BUILDING ISN'T ABOUT WHO WORKS THE HARDEST, BUT WHO DOES THE RIGHT THING!
As always there are still trials and tribulations in my life as well as everyone else. The start of 2009 for me has been a shaky one when it comes to a lot, but I am sorting things out day by day. I plan to make these years to come the best years of my life. So many people in my life had told me to put myself first, and start being selfish, which I have never done. But you need to make yourself happy before anything. (Thank you)
LIFE IS NOT SO MUCH ABOUT SAYING HELLO AS IT IS GOOD BYE....

Filling In The Gaps..

2009-01-01T19:26:00.000-08:00

So what the hell have I been up to the past few weeks. Well for all the people who think you turn pro and then live this exotic lifestyle are sadly mistaken, but I knew this years ago. After winning and then doing the photo shoots with Per in Cali, when I got back to Jersey it was back to business. Back to the every day grind that overwhelms my life. Just because my status as an amatuer had changed those trials and tribulations that I have or had in my life still exist. I have been pro now for more than a month, if I could tell you how many people ask me "How does it feel to be a pro" you would die. But my answer has yet to change, because truth is, it still hasn't hit me or set in yet. How could it set in, I haven't given it a chance, with the holidays, and getting right back into work and catching up I haven't had time to rest yet and let anything set in. What I have been doing is re examining my life. So I am an IFBB pro now what? Now I want to accomplish another goal that I have been putting off which is take my test so I can get certified to teach. For those of you that don't know much about me I graduated with a History degree, one that was supposed Education/History, but because of poor counseling by my college I had to drop the education part and graduate with a BA in History. I am signing up for my Praxis test and go alternate route and try and teach which has been my dream job since I was in college. Now that I have furthered my career as a pro bodybuilder I need to further my life and aspirations. I have never put bodybuilding first and that is why I think I have come this far in the sport, there is fine line between bodybuilding and real life, and if you can't separate the two it can be tough. I have sacrificed a lot in the past 5 years as a competitive bodybuilder, but I have to say I also have sacrificed a lot for others as well. My life order does not put bodybuilding number one. It's God, Family, Health, Relationship, Friends, Job, Bodybuilding. And because I separate them all and give them all attention I believe it helps me prosper not only as an athlete but as an individual.
There is a lot more in store for the new year I can guarantee that. I have a lot more things to accomplish this year and I am really exciting starting off the new year with one foot forward. I will write more tomorrow about my training and up and comings. Until then.
DON'T BLINK-YOU NEVER KNOW WHAT YOU WILL MISS
GUY

Nationals Night Show Nov 22 2008!!

2008-12-10T05:34:00.001-08:00

After a long night Friday is was back at it again on Saturday. Today was a better day I was feeling better after being very dehydrated the prior night. Dave took a look at Mike and myself at 11pm and told us to go have another burger with fries, which was music to my ears. The night before I was feeling like shit and barley ate anything after pre judging. Mike and I didn't even hesitate we walked out and went to the Hard Rock Cafe to eat. After the meal, it was back to getting more spray tan and relaxing until the night show came. The show started at 5pm but men didn't get on until 7-8ish, so Mike and I found a corner and laid down until they called the men in the back room. When they finally called us it was a relief I could finally get on stage and see where I stand. I knew I was top 5 and had to pose to my routine, so I was pumped because I loved my routine music and couldn't wait to get on stage. Props to Colette Nelson for helping put my music together, it came out great and I got a lot of good feed back from friends and fans that saw the routine.
Then it was judgment time, they called all top five guys back up on stage for awards. I was at the same place a year ago and I was called for runner up behind Jose Raymond. They called 5th place Lorenzo Jones, who took 5th place last year as well, then the competitor everyone thought was neck and neck with me Ronald Torres they called as 4th place. He and I were both shocked, Ronald was big, and thick as shit, but lacked a lot of conditioning and detail, that's what the judges wanted to see. It was clear they were looking for conditioning, because 3rd place went to Jeff Cook, and then there was two, Kam Gallam and myself. I just stood in my front relaxed pose looked up and said, this is it. And when I didn't hear my number called for second place, I had to turn my back to the audience because I started getting very emotional. I couldn't believe that I just won my IFBB PRO card. It was a dream come true, my dream since I was a kid to become a pro bodybuilder. My goal was never to compete as a pro, but to make it to the pro ranks, and I did what many thought I would never do, I walked away with 1st place and my pro card. Then following my win, my boy Mike Liberatore walked away with his pro card. We were both relieved and excited, it was nice to win with a friend I was close too. We all had a great time during the overall and the pose down, all the guys that won their cards were great and the comradery we all shared was great, it was like being in the NFL draft together, we all shared that common bond that night, a bond that will last a life time, we were all the new 2008 national class winners and newest IFBB professional bodybuilders.
After the night show there was a pack of us that all went out to eat at the Hard Rock again. There were a ton of friends and family there supporting me, and I thank each and everyone of you guys (you know who you are) for being there and supporting me, it meant the world to me to have the people I am closest with in my life share that special moment that will never be forgotten. There were a few people that couldn't make it to the show for certain reasons, but I know I was on their mind the whole weekend, and that alone means a ton to me.
After we got back Mike and I went up to Dave's room to wrap up and go over a few things for the next couple of days, with that Dave also had the score sheets and what was more flattering to see that Mike and myself both took straight first place across the board, so that made the win that much more gratifying. I couldn't be more pleased and happy with the outcome of that night, and it will forever be one of my greatest memories of my life and I was happy to share it with the people that were there with me, and also the ones that were thinking of me.
JUST LIVE YOUR LIFE!
GUY

Nationals Pre Judging Novemeber 21 2008

2008-12-08T20:40:00.001-08:00

So it's been awhile since I wrote, so this will be a long one. Well, in 2003 when I first stepped on stage in West Virginia, I would have never thought I would be calling myself an IFBB PRO. This goes to show that anything in life is possible if you put your heart and mind to it.
A recap of Nationals weekend, here it goes. Arrived Thursday with my mother around 1:30pm, my boy Darrell picked us from the airport along with PJ who flew in around the same time as us. Darrell not only picked me up from the airport, but he drove from Alabama to Atlanta and brought me a microwave to use along with a Foreman grill, that boy went above and beyond for me. Thanks Darrell, I can't thank you enough for all your help that weekend, made my weekend a lot less stressful. Then that afternoon started getting my protan sprayed on (my girls Nicki, Carla, Jay and Deanna really hooked up with my tan...thank you girls so much for everything.) After getting 3 coats on Thursday I weighed in at 7pm and weighed in right around 175-176. I started carbing up two meals prior to weighing in but had to cut my water and not eat for about 4 hours to make sure I made weight. Mike Liberatore and myself went to weigh-ins around 7ish, Mike and I were together all weekend, pretty much did everything together besides sleep. As soon as I weighed in it was off to my room to start my carb up until I went to bed. Dave took a look at me that night and didn't change a thing, I was on point, full, and hard as nails so I just passed went to bed and waited for pre judging the following night. Thursday night before I went to bed Kris and Jen came by to say a quick hello since they're flight got in a little late, so it was nice to see them. Along with people there, the Darren Montanari (owner of Gold's New Haven) and Kenny Wallach (my posing coach) were there as well and came down to look at me and couldn't believed how I was looking.
Friday morning, I woke up and woke up looking plain nasty, I was striated from head to toe, by far the best I had ever looked in my life. My good friend Erin showed up Friday morning along with my sister and father, so it was nice to have a good support group with me. Erin brought her little goodies which are amazing (homemade Pb cups and Oreo cookie balls), I had to watch PJ eat them all weekend until after the night show when I could dig in. So after my first meal I went to get tanned, I had three appointments that day to get tanned before pre judging. So most of my day consisted of tanning, eating, and relaxing. As it got closer to the time we had to be onstage Mike and I went to the competitors meeting got our numbers and awaited our time to get on stage. Finally after all the waiting they called for the men backstage so I got myself together, and Kenny and I went to the pump up room. Right before I went onstage I always find a quite area and say a quick prayer, then Carla Solotti one of the pro tan girls (she's the only one I let oil me-my good luck charm) made my tan amazing with the secret sauce she used. Then I pumped up for about 1-2 mintues and lined up.
We all came out did our quarter turns and 60 second routines to no music the it was time for comparisons. First callouts came and I was called out along with Kam Gallam, Ron Torres, and Jeff Cook. They didn't move anyone around they kept me next to Ronald for the first round then flip flopped everyone, so I was then on the end not the middle. They only compared us once and we were done. I wasn't sure what to think, I knew I wasn't the heaviest muscled guy on that line up, but I knew I was the best conditioned hands down, maybe best in the show. There was a lot of talk about Ronald and I battling for 1st place, but I kept to my protcall and went out to eat a burger and fries after Mike did his pre judging. He was called out 1st round as well and there was talk that it was between him and Mark Alvisi.
Friday night came and gone pretty fast, I was shot at the end of the night, very dehydrated, almost got very sick from being too dehydrated but Dave fixed that with the help from PJ, a vitamin water and some salt. So that was Friday night. I will blog about the night show tomorrow...

OFF TO ATLANTA!!!!

2008-11-19T18:00:00.000-08:00

This is it end of the road, all the work is done. Now, the only thing left to do is relax, weigh-in, get tanned, and carb up, then get on stage. I have had a long 16 weeks of trials and tribulations in my life with work, family, and friends. Through it all, I have to say you have to stay focused on your goals and dreams, but never lose focus of what's really important in life. I try to live every day to the fullest, you never know when your last day here will be. If it weren't for my friends and family I don't know where I would be today, and I can't thank them enough, they all know who they are. I could sit here for hours and list them and explain why each one of them mean something to me, but they all know who they are, and I love each one of you guys.

As for the show, there is so much talk on the boards and magazines about every class and mine included. I can't and won't sit here and say I will win, because if I knew that, then the battle is already lost. I train and diet every day like I am in last place fighting for that first place spot. Everyone is going to be at they're all time best and anything can happen on Friday and Saturday night, it's up to the judges and what they think. Many people come up to me and tell me I'm going to win or "how does it feel to be the new pro" and yes it is a complement for people to look at me in that spot light, but at the end of the day I'm not better than any of the other competitors. We all work hard, make sacrifices, and go through hoops getting to this point of the contest. So GOOD LUCK AND GOD BLESS TO EACH AND EVERYONE OF THE COMPETITORS, AT THE END OF THE DAY WE ARE ALL WINNERS!!!!

THIS ISN'T THE END. ITS THE END OF A CHAPTER AND A BEGINING OF ANOTHER...
GUY

11/16/08 Five Day Out Pics From

2008-11-17T06:07:00.000-08:00

Just posted last night in the members section were 5 day out pictures taken at New Haven CT yesterday after my last posing session with my coach and close friend Kenny Wallach. These were taken around 9am, with not one meal eaten yet. I have to give a huge thanks to my close friend and coach Kenny Wallach, he has been such a tremendous help to me these past two years. Evan introduced him to me while I was training for the Metropolians in 2007 and he has been my posing coach for every show thus far. My posing went from decent to outstanding and I can't thank him enough for all his time and effort he puts into helping me out. Your like a big brother Kenny, thanks for everything, Love ya bro.
THIS IS WHERE IT ALL COMES TOGETHER...
GUY

1 Week Out!

2008-11-14T16:02:00.000-08:00

What can I say, it's been a long 15 weeks so far and only 7 more days left. This is the best I have ever looked, and I can say I have done all I can to be the best I can be at this point. The next few days are going to fly, I have 3 more workouts to go, cardio stops next week, and soon enough I'll be on the plane to Atlanta. All I can say that's it's been a long, but fun road. In the end, it's YOU puts the work in, it's YOU who makes the decisions to diet and not cheat, it's YOU who decides to go to the gym and workout or do cardio twice a day when you want to. Any one can hand feed you a diet and workout, the ones who follow it and don't go off the path are the ones who will succeed in the sport and in life. Yes, I owe a lot of how I look to my nutritionist Dave Palumbo, without his eye, I would not be where I am at right now. But, in the end it was ME who put the time and effort into doing what I felt I was born to do, and that's compete. I love bodybuilding, even the days I hate waking up and doing cardio, or going to the gym, it's those days when I finally walk into my apartment and I finished everything for the day, it's those days that make it all worth it. There are many people to thank, they all know who they are, and I adore everyone of them, family, friends, and fans. I have a lot of support and love around me and I can't thank you all enough for all your care and support through the 16 weeks of my diet. One more weeks and these cheeks will be filled with pumpkin pie, you can guarantee that.
I am heading to NYC tomorrow so Dave can have one final look at me before he sees me again in Atlanta, I don't think I will go to pre judging because I am so drained. After that I have to pose with my posing coach Kenny Wallach one last time, and get my final leg workout in (God that's good to say.) Can't wait to get to ATL. Good luck to all competing in the Eastern and Good Luck to all competitors in the Nationals next weekend. I will be posting final pictures tomorrow, then after that, it's show time!!!!
IT'S NOT HOW IT BEGINS THAT MAKES A CHAMPION, IT'S HOW THE CHAMPION MAKES IT END...
****Oh and I have been asked about my quotes, they are 99 % of the time from the top of my head
GUY

2 Weeks Out!

2008-11-10T18:27:00.001-08:00

Ten days out today from the 2008 National BB Championships, what can I say, the work is done. Only eight days left of working out and cardio, feels good right now. It's the best I've ever looked in my five years of competing, and the happiest I've been dieting. There's one reason I am much happier this year than others and only one person knows why. This pre contest I made sure to keep myself busy with guest appearances and other things to keep my mind off of dieting and cardio. This past weekend was jam packed, I had to guest pose at the NJ State BB show on Saturday night. It was a one of the biggest shows I've ever seen in Jersey to date. There were a ton of people and competitors there. Thanks to the promoters for having me there! Sunday there was the all star seminar at Apollon gym in Edison, where there were a ton of top amateur NPC competitors along with IFBB pros in all fitness, figure, and bodybuilding. Host Dave Palumbo was there and there was a good crowd that filled the gym. Kai Greene was there along with his girlfriend Dayana Cadeau they both told me that I looked amazing and Kai told me that I had some of the best conditioning that he has seen, coming from him meant a lot to me. I spoke with Kai for awhile and he is one hell of a guy, down to earth, nice, intelligent, one of my all time favorite bodybuilders.
Today, was another long ass day, drove to the Mecca of east coast bodybuilding, Bev's Powerhouse gym in Syosset to shot an In The Trenches, plus did a photo shoot with MD's very own Bill Comstock. Steve Wienberger was very impressed on my conditioning and total package and when you hear good things from one of the top judges and promoters it really means a lot. After a long day I stopped in Syosset at Adam Reich's Miami Tan's and got a quick tan and talked to him for awhile, he's looked big as hell at 5'6 215lbs. Thanks for the tanning Adam. Well, that's enough writing for one blog.
Never lose focus of who you are and what you want to be, never get lost in the mix, you are your own creator or yourself!-ME
Guy

2008 NJ Bodybuilding, Fitness, and Figure Championships!!

2008-11-05T14:08:00.000-08:00

This Saturday, November 8th will be the NJ State Bodybuilding, Fitness and Figure Championships. The contest is being promoted by Robert Samborsky and Irina Veselova of Apollon Gym, and is being held at Kenilworth high school. There will be a lot of greats of the bodybuilding world there, Dave Palumbo will be hosting the show. Guest posers will be Kai Greene, Dennis Wolff, Drew Jemmot and myself. This is the biggest show of the year for NJ, so be sure to come and check it out and support your friends and meet some of bodybuilding greats. Pre Judging starts at 11am and the night show starts at 6pm. If you around the area come and check it out. See everyone there!!!
Guy

3 WEEKS OUT! 180LBS BABY

2008-11-03T12:46:00.001-08:00

This weekend was 3 weeks out and it wasn't a regular weekend it was a very busy one at that. Friday I trained down at Apollon in Edison with my boy Kris Lecomte, we banged out shoulders and hamstrings, then finished my last cardio session. Afterwards I relaxed a bit and shot the shit with Rob (the owner) and Kris then headed home. Saturday was a long day, I had to be in Long Branch early because the promoter Mark Steinfield got me a room at the Ocean View which was right on the beach, and I made my appearence at the pre-judging, and also had to help my client Nick out for his first ever show. OH and by the way Nick won his class as a bantam weight and is nationally qualified...GREAT JOB NICK, YOU DESERVED IT, YOU BUSTED YOUR ASS BRO!!! I'M PROUD OF YOU!! After the pre-judging PJ, Kris and myself went over next door to the Gold's Gym which is one of three gyms that Mark Steinfield owns to catch a arm workout before the night show. The gym was very nice, clean, had a ton of equipment and very up to date, I highly recommend checking out the gym if you're ever in the area. I had a great workout then headed back to the room, through some tan on and got on stage for my guest posing routine. Guessing by the reaction from the crowd they loved the routine and I had a lot of positive feed back from pros Craig Richardson and Carlo Filiopone, who both said I look great and stage ready. After the show I cleaned up showered and headed home. It was a long exhausting day but in the end was fun and it was good to catch up with my friends, they always keep my mind off the dieting because of all the joking around and laughing we do.
Sunday, I sent my updates to Dave and I have to say this is the first time he actually backed off on my cardio be backed my down to 90 minutes and said by next week he might add all my fats back in since I am 180 lbs and shredded. He said I am looking great and the best he's seen me. I guarantee this is my best package yet, I can't wait to show all the improvements I have made on stage in less than 3 weeks it's going to be exciting.
I will be posting my guest posing routine in my members section tonight so be sure to check it out!
NO MATTER HOW BAD YOUR DAY IS GOING, REMEMBER THERE'S SOMEONE ELSE IN THE WORLD HAVING A WORSE DAY THAN YOU...STAY POSITIVE!
GUY

Last Minute Guest Posing At The Gold's Classic..

2008-10-31T10:07:00.000-07:00

I was asked on Wednesday of this week if I could guest pose at the Gold's Classic being held in Long Branch, NJ. I never can say no to guest posing for a few reasons. First off, I like helping out and giving back to the sport in any way that I can. Secondly, I live in NJ so anytime I can represent my state in a show I love doing it, there's not a lot of NJ guys out there so I like to represent. And lastly I enjoy being on stage, I'd rather be on stage like I am now only 3 weeks left before Nationals but I do guest pose at 225 and 180, just depends on the time of year we're in. So if you're around on Saturday be sure to stop by and check it out. Pre judging starts at 11am and the night show starts at 6pm. I will be there for both pre judging and the night show. I will be there with my two close friends PJ and Kris for most of the day.
I also have a client Nick Lepore in the show, it's his first show, he will be competing in the Bantam weight class, he's looking ripped and hope he can place high in his first ever bodybuilding show at the age of 20. GOOD LUCK NICK, you worked your ass off kid!!!
As for me I will have up dated photos and video of my guest posing up on my website by Sunday in my members section, so be sure to check it out.
BODYBUILDING ISN'T ABOUT WHO WORKS HARDER, IT'S ABOUT WHO DOES THE RIGHT THINGS!!!
GUY

4 Weeks Left!

2008-10-25T09:34:00.000-07:00

Today is exactly 4 weeks out from the night show of Nationals. I would say in my opinion and many others including Evan, PJ, and my posing coach Kenny Wallach that I am ahead of schedule. I weighed this morning 184, and I should drop down to about 183.5 or 183 by tomorrow. I am still doing 1 day fat and proteins and 1 day just protein, so my weight is consistently dropping every week. Well, the diet along with cardio and training I can honestly say I look the best I have ever looked this far out from a show. Last year I started dieting for Nationals at 207 lbs, although I only had 2 months off between winning the Mets and the Jr USA's, I weighed 170.4 lbs the morning of prejudging. Right now at 4 weeks out I am 184 lbs and can defiantly step on stage and do some damage. Mine and Dave's plan is to get me to 182-180 lbs and maintain me there from 2 weeks out up until a few days before the show so I can stay as full as possible.
As for my training, still going balls to the wall and making every workout as intense as I can. Keeping my sets to around 12 I think was a good idea so I do not over train and give my body a little more time to rest and recover from all the torture I've put on my body for the past 12 weeks. I have been doing everything I can above and beyond to make sure I am at my all time best this year on stage. So hopefully it all pays off in 28 days. I will be posting 4 week out pictures tomorrow so be sure to check them out, I have been getting a lot of feed back from everyone, so thanks to all who have been keeping an update on my prep.
IT'S NOT WHAT YOU GET OUT, IT'S WHAT YOU PUT IN!
Guy

5 Week Out Updates....Pics In Members Gallary!!

2008-10-18T19:40:00.001-07:00

OK so 5 weeks out today or 35 days if your a bodybuilder, that's how we roll. Or if you want to get to the nitty gritty of things, you can say 28 days out because the last week is a breeze with just working out on Monday and Tuesday then carbing up on Thursday, so NO I don't count the last week. I guess in my head just is a little easier to cope with.
I went to go see Dave today in Long Island, I was happy to hear all the complements he gave me, he was very impressed on my overall package. Dave said that I look overall completely different than last year and made a lot of improvements more so in my back and my quads. That made me feel great because after standing next to Jose last year the one thing I wanted was freakier legs and I think I accomplished that part of my goal in the off season. My current weight as of today was 186.4 and I still have 5 weeks to go, the game plan is to get me down to 180 lbs 2 weeks out so I can maintain that and keep my size before cutting water and carbing up. I think that is very reasonable at this point that's about 2 lbs per week for the next 3 which I have been doing consistently.
My workouts I cut down on a little, the reason for this is because this is the leanest I have been this far out and I don't want to risk injury. I am still lifting as heavy as my body allows but instead of doing 15-17 sets I cut down to about 12 sets per body part. Part of that decision was due to talking with Dave, PJ, and Evan, who all agreed that I am ahead of schedule and cutting down at this point will do nothing but help since I am conditioned already. Workouts are going well, so I really can't complain a few aches and pains but who wouldn't doing a butt load of cardio, but complaining isn't an option, we do this body building not because we have to but because we want to. Sure, there are days when I ask myself why the hell I do this, but I don't even answer that question I just look in the mirror and the reason is staring right back at me. There are a lot worse things in life than dieting, and cardio, and I don't' think I need to get into the details, if you can't figure them out then there's a problem.
Train hard and Live harder!!
Guy
****Members section as promised is updated and be sure to check out the new pics and post comments on my blog to let me know what you think!

Sorry For The Delay...

2008-10-16T04:50:00.000-07:00

Guys I apologize for the delay with my members section and my updates, I just realized the reason it wasn't working because the soft wear that I have I can no longer use for free the FTP on my computer doesn't offer it anymore so I have to re download it tonight and pay for it, I didn't realize it until this morning. So there will be pictures and updates posted 100% by tonight along with my blog and how my training has been going, so keep checking later on in the day.
Guy

6 Weeks Out!

2008-10-12T20:31:00.000-07:00

This past week flew by, with a ton of different things going on, I can't figure out where to start. Had another great week of training, and being on protein and fats or a day then just protein for another I was still manage to push some good weight in the gym this week. So lets recap the highlights of this weekend.
Friday, went to New Haven CT to train and pose with my coach Kenny Wallach, who kicked my ass for over an hour with conditioning and my posing routine. I finally got to see my boy Evan whom I haven't seen in a few weeks since we are on different schedules and I have been going there usually at 7am on Saturdays. Evan weighed in on Friday morning at 300lbs so he is walking big right now and not even close to fat, just big, thick, and full of muscle from head to toe. He's defiantly a top contender next year for the NY Pro show. Kenny, Evan, and owner of NH Gold's Darren all told me I was looking the best they had ever seen me and Evan thinks I am where I should be 3 weeks out. So all they're encouragement means a lot to me. So after a long day at NH I drove home only to get stuck in 4 hours for traffic on the GWB, but just had to stay calm and not get too stressed out.
Saturday, I guest posed in Perth Amboy for the Victor Martinez BB show. It was a blast I had a great time, and got a lot of great feed back from the fans and friends. I had a boot set up to raise money for my friend JJ who got killed in a car accident on Sept 5th of this year. My friend and I raised well over 100 dollars and Victor told me he is donating some of the proceeds from the show to his family in their time of need. Thanks to all that came out to support the show.
Today I weighed in at 188, so I'm down another 2 lbs from last week, which is only 12 more pounds to make my weight, and I have 6 weeks to do it so I know I'm right on target. I sent Dave pictures today and he didn't change a thing, and told me I'm looking GREAT! So a good end to an good weekend.
I will be posting pictures and my posing video on my website tomorrow, so be sure to check it out.
DO THE RIGHT THING!
Guy

7 Weeks Left Baby!!!

2008-10-06T20:03:00.000-07:00

7 weeks left, or 49 days, been dieting now for 9 weeks and I can honestly say along with, Kenny my posing coach, my good friends, Dom, Kris, Pj, and Carlo, along with Dave, that this is by far the best I have ever looked. I am hard as nails in the back, hams are coming in very nicely, glutes are tight not quit striated yet, and from the front, legs are still thick and holding water in the abs and quads. Overall I am very pleased with how I am looking still at 190 lbs, my diet just changed, I am now doing one day of fats and one day without. Dave said he wants me ready 2 weeks before my show so he has some time to fine tune things at the end, so I am excited to see the different things he does to help out my physique. I had a good workout week last week doing different things and keeping my body guessing. Although I can't grow I want to improve on what I can for the next 7 weeks. I have been changing a lot in the gym. Still going heavy, and still strong, but I have been doing things from drop sets, giant sets, straight sets, sometimes I'll do all machines, or all free weights.
Today, is the day of the quad crew, and it was pretty intense again, if you don't believe me just ask Jay, who called me telling me his knees have never hurt this bad before. You'll be fine bro, it's from going heavy, get used to it. This is what I did for the wheels today...

Warmed up with 2 sets of extensions
Leg extensions-120x15, 140x15, 160x15, 200x15
Smith machine squats-315x10, 365x10, 405x10 (this are a good change from barbell squats you can't cheat and you can focus on staying on your heels and driving straight up)
Hack squats-225x12, 315x10, 405x8
Single leg-leg press-135x12, 185x10, 185x10-then did both legs until failure

So judging by how my body has been responding I am hoping to be in the high 180's by the end of this week, which is good I am doing my first guest posing of my prep at the Victor Martinez Greater Perth Amboy BB show on Saturday October 11th. The night show starts at 6pm, be sure to come and check it out.

When I was at Steve Stone's funeral, the pastor said something that made much sence.
YOUR BODY IS A GIFT FROM GOD, AND BODY BUILDERS SHOW OFF THE GREATEST GIFT THAT WAS GIVEN TO US..OUR BODIES
GUY

Quad And Chest Recap.

2008-09-30T19:50:00.000-07:00

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....

2008-09-27T20:33:00.000-07:00

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.

2008-09-27T20:14:00.001-07:00

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...

2008-09-27T16:13:00.000-07:00

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..

2008-09-23T18:59:00.000-07:00

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...

2008-09-22T20:20:00.000-07:00

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...

2008-09-20T20:01:00.001-07:00

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!

2008-09-17T16:57:00.000-07:00

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!

2008-09-15T19:26:00.000-07:00

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!

2008-09-15T19:09:00.000-07:00

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!

2008-09-09T19:17:00.001-07:00

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.

2008-09-08T13:23:00.000-07:00

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!

2008-09-01T19:24:00.000-07:00

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...

2008-09-01T19:07:00.000-07:00

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

WHATS ALL THE PRESS ABOUT

2008-08-27T17:02:00.000-07:00

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

Positve Week!

2008-08-24T09:15:00.000-07:00

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

Strong Like Bull

2008-08-19T19:47:00.000-07:00

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

Rest Of Week Workouts...

2008-08-17T16:43:00.000-07:00

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

Monday & Tuesday Workouts

2008-08-12T19:57:00.001-07:00

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

206 And Couting

2008-08-10T20:30:00.000-07:00

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

Day 2 Out Of 112...

2008-08-05T20:49:00.000-07:00

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

No Carb Quad Day!

2008-08-04T20:26:00.000-07:00

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

16 Weeks out...NEW UPDATES!!!

2008-08-04T12:12:00.000-07:00

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

USA Aftermath...

2008-07-28T16:31:00.000-07:00

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

Sorry For The Delay...

2008-07-28T15:56:00.000-07:00

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

20 Weeks of Insane Leg Workouts!!

2008-07-14T19:15:00.001-07:00

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

Weekend Of A Bodybuilder.

2008-07-13T16:14:00.000-07:00

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

Blasting Back Without Deads!!

2008-07-11T13:16:00.001-07:00

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

2008 GARDEN STATE CLASSIC GUEST POSING

2008-07-09T20:44:00.000-07:00

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!

2008-07-09T17:56:00.000-07:00

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

Workout Week Wrap Up!

2008-07-04T21:07:00.000-07:00

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.

Reminiscing During Leg Day!

2008-06-30T20:48:00.000-07:00

So good old Mondays, leg day as usual. Had a sick ass workout today probably one of the best workouts that I have had in awhile. And it was funny too, because I was so exhausted today and I was debating on doing chest because I was that exhausted, but when I got into the gym I got a spark in my ass and was amped to train legs. So Ill break down what I did today.

Leg extensions-2 warm up sets, 120x20, 160x 15, 180x12, 200x10 drop set 120x10
Smith Machine Front Squats-225x12, 275x12, 315x10, 185x15
Leg Press-8 plates x 15, 10 plates x 15, 12 plates x 12, 16 plates x 10
Squats-315x12, 315x12, 315x12, 225x15

Although, the squats weren't my usual 405 or 500 for reps, being my quads were so exhausted 315 felt like a house on my back, the pump was sick and the pump in my leg was so intense I had to put my seat back far in my car so I could drive home with no pain. Awesome workout, hands down, I always switch up my workouts especially legs, I either pre-exhaust, giant set, drop set, or straight sets. I am trying to get my outer sweep a lot better after seeing Jose's last year so I defiantly have been training the shit out of my legs.

As for reminiscing, my buddy Ken, sometimes meets me for leg day and shadows my workouts because he's a LH bodybuilder who is trying to bring up his quads, and since my legs are one of the my best parts he likes to see what I do week to week. So today we were talking about things we used to do back in the day as far as how we got started training. Ken had very round shoulders and pretty big arms, he was saying that when he was growing up he had a little barbell in his room that he constantly did press and curls with on a daily basis. I told him I had him beat. My pop is defiantly going to enjoy this. My father, has been a butcher for over 30 years, it's a trade that he taught himself and now does it when hunting season comes around. My dad, brother, and myself have butchered many of types of animals from deer, pheasants, turkey, boar, bear, caribou, wolves, and elk. We can all butcher these animals from start to finish. It's not hard after you have been doing it for such a long time, I started helping my dad butcher when I was 5 years old just chopping up stew for him in the garage. Very good times and memories of butchering together. But back to my point. In our garage we have a meat hanger that looks like a big "J" it's just a big strip of metal that hang the hooks from that hold the animal so we can skin and quarter it. But we have one big pulley that is used to pull the animal up so it hangs upside down so we can skin it. Well, me and my pops one day made a home made gym we took the pulley and wrapped a rope around it, tied to the bottom were these 50 lb weights that we had that looked like little buckets just completely metal. We tied a handle to it so I could do triceps and lat pull down on it. Then on the meat hanger, my dad added padding to it so I could use it to do pull ups with. Since I had all of that we got this little life fitness bench that had 200 pounds in weight (those cheap ones filled with sand), it had an incline and leg extension. So everyday when it wasn't butcher season, I would blast my Rocky music in the garage and go to town on the weights, I thought I was the shit. But that's when I truly new that bodybuilding was in my blood. Well, hope you all enjoyed that little flash back from my life. If anyone has any cool stories from when they were growing up post a comment or email me it would be nice to know how some people got started...ITS MY TIME
GUY

JR NATIONALS RECAP!!!

2008-06-23T20:48:00.000-07:00

OK, I got into O'hare at 7:15am on Friday morning after only a few hours of sleep. After I got off the plane my buddy Evan flew in a few hours later so we met him to pick him up from the airport. The day for both of us was pretty much a waste, both on only a few hours of sleep and the last thing we wanted to do, well was anything, we just wanted to crash. After a few hours of hanging out, we took a nap and headed over to Dominick's hotel because he wasn't staying at the host hotel. We showed up and Dom and his girl friend Joanna were just relaxing and resting in the room. Evan and I took a few looks at Dom (which was the night before the men's show) and he looked ready to go, ripped from head to toe. After hanging out for awhile we all called it a night and went to sleep, but had to be up early for a 8:30am prejudging.
Saturday was a long day, didn't get a lot of sleep on Thursday night, and Friday night about 5 hours so in 2 days I was working on 7 hours of sleep. After watching the men's prejudging with Evan and Dave, we were both shot. Since the night show didn't start until 7pm, we all went back to eat and rest until we had to go to the night show. In between the show Evan and I saw our buddies Jeff Long and Kris Lecomte all top national competitors, we were shooting the shit with them for awhile then headed out to rest. (did I mention a gym wasn't even in the picture the whole weekend, for either Evan or myself). I'm a head case and not one for missing the gym, but Evan told me that he needed a little rest and he told me he assumed I did too, so we decided to rest the entire weekend.
Saturday night was a good time, but before I get into everything Ill recap my thoughts of the classes.
Bantam and Lightweight were your normal short ripped guys, not to be picky but I usually watch the Middle weights and higher.
Middle weights-I thought Dom had it, the guy Jacob that took 1st had more of a traditional physique, more of a statue and aesthetic pleasing, where Dom was thick and ripped, it was up to the judges opinion. It was the closest score of the night 8-10.
Light Heavies- Ken Jackson looked sick he reminded me of a smaller Mike Lockett, he was put together from head to toe, I thought he had the class from the start.
Heavies- I had two friends Mike Libetore and Jeff Long in the class and they both took 1st and 2nd spots, Jeff brought the mass package, but Mike was 217 and shredded to the bone, his legs were out of control and he was unbeatable from behind.
Supers- well, biggest disappointment was Trey Brewer, with a disappointing 5th. I felt bad for Trey with all the hype he had, I'm sure that he will re think his game plan and come back in 09 ready to rock. BSA (big Sean Allan) took the class and the overall which was the obvious since pre judging, he weighed in at 280 and ripped with mass.

Overall the weekend was great I met a lot of nice people, even though I didn't get to relax it was fun. The next show I have to attend are the North Americans in Ohio to support my buddy PJ. That's it for now. Since I have more time now and now more traveling with shows I will be posting a lot more..I WANT TO GIVE A SHOUT OUT TO MY BOY DOM FOR A GREAT YEAR! PRO BY 09 KID!!
STAY FOCUSED
Guy

THE LUCK OF THE DRAW!!!!

2008-06-18T18:50:00.001-07:00

WHAT HAVE I BEEN UP TO HMMMM...Where to I start, we as you all know I have had some issues with getting my id's and shit stolen. In the past 3 months I have had my driver licence number, social security number, and debit card numbers taken and used. Talk about a total debacle, and the 3rd time happened this weekend. I took a little vacation to visit some friends in Florida, and brought our things to the beach, my things were in one of the girls purse, basically my wallet with all my id's and info, and my camera that I was using to put the pics on my website after the Jr Nats. After we went in the ocean and came back someone snagged all our shit off the towels on the beach, that included my stuff, thier stuff, and her car keys. It sucked, we had to call AAA to come and make a key because she didn't have a spare at her house. Just sucked!!! I will never ever ever leave my wallet in my car, or unattended ever again...way to much stress.

As for the bodybuilding and training side of things, everything is going well, I am slowly putting on size, just a month and a half before I start my prep for Nationals. I start my full 16 week prep on Aug 4th and that will run until Nov 21st. Right now I'm about 217 in the morning and 223 at night. I might put on a few more pounds before I start my prep. Big Dave already assured me that he will have to torture me yet again to make my weight class. After Dave seeing me at the Long Island show when I guest posed, he said I look big, and pretty lean for being in the off season, so rest assure I will be up to 2 1/2 hours of cardio again..YAY!! My training has been going sick, my chest day is getting better and better, I can finally rep out 315 with out a lot of pain which is relieving. I am still working on my weaker body parts, so every day is a battle in and out of the gym, making sure I'm eating right and training hard.

This Friday I am leaving for Chicago, I am going to help and support one of my best friends Dominick who recently swept the competition at the Atlantic States, and I am predicting a repeat this Sat. I plan to get a few good training sessions in with Evan, and Kris Lecomte. After this weekend, I am home free. No more running around to shows, no more traveling every weekend. I can finally rest and start focusing on my last month to grow before Nationals. If anyone is headed to Jr Nat's be sure to say hi, Ill be there all day on Sat. GOOD LUCK DOM, ADAM, AND JEFF, YOU'LL ALL DO AWESOME!!!

Oh and I am buying a camera tomorrow, so there will be some pics to add, not as many as the thief who stole my shit has, but there will be some coming to the members section..
Keep your head strong and your heart stronger
Guy

Atlantic States Then In The Trenches

2008-06-10T13:36:00.001-07:00

I have to start this off by saying CONGRATS TO ONE OF MY BEST FRIENDS DOMINICK DICHIO, HE MURDERED HIS MIDDLE WEIGHT CLASS AND TOOK HOME 1ST PLACE LAST SAT AT THE ATLANTIC STATES, KID WAS SHREDDED FROM HEAD TO TOE. His next stop is next Saturday at the Jr. Nationals where I am sure it is going to be another blood bath after he kills the competition. I also want to say congrats to my client RAY TEMPRANO, WHO TOOK 3RD PLACE OUT OF 13 IN THE NOVICE LIGHT HEAVIES, RAY WAS RIPPED, BONE DRY AS WELL, AND IT WAS ONLY HIS FIRST NPC SHOW. If this kid brings his legs up he will def start taking home some 1st place trophies soon enough. GREAT JOB RAY!! AND FINALLY MY BOY, AND POSING COACH KENNY WALLACH GOT HIS WELL DESERVED 1ST PLACE IN THE MASTERS 35 AND OVER, THIS GUY IS THE MAN. HE COACHES EVAN, PJ AND MYSELF, HE'S A MASTER WITH POSING, AND HE PUT ON 11 LBS MORE THAN WHAT HE WEIGHED AT THE METS AND STILL WAS HARD AS NAILS, AND BLEW AWAY HIS COMPETITION TO TAKE HOME HIS WELL DESERVED 1ST PLACE..LOVE YA BRO, ONE MORE TO GO!!!
After a long day in the city from 8am until 1am, I finally went home and crashed like a ton of bricks. Dave informed me that he wanted me to shoot another "In The Trenches" with Dom, since we are both top middle weight armatures. I wasn't planning on training legs that day, because they were trained that prior Monday, but I went and me and Dom had a great time. We hammered out legs, as Bill Comstock video tapped for about and hour, then we had to do the voice overs as well. After a long day at Bev and Steve's Powerhouse Gym in Syosset, Dave, Dom, Bill, and myself headed over to the local Chinese spot to grab some food, and shoot the shit. Be sure to chek out the in the trencehs at www.musculardevelopment.com under mdtv section. Finally, we got home around 5pm, it was a long draining weekend for both of us, but well worth every minute of it. Dome, Kenny, and Ray all looked great, and will all continue to do great things in the sport of bodybuilding! GREAT JOB GUYS YOU ALL DESERVED IT! THERE'S NO WORD, CAN'T IN THE DICTIONARY...
GUY

Paterson School 4 Carrer Day!!

2008-06-08T21:07:00.000-07:00

I had the pleasure of speaking at a career day in Paterson School district on Friday from 8:30-11:30. My computer teacher from my high school Mr. V asked me if I would like to speak to the kids about training, nutrition, and bodybuilding. Of course, I accepted, I have always wanted to educated kids on what it is that I do and about leading a healthy lifestyle. I brought in some pictures, magazines that I appeared in, and my night routine from the Nationals so they could see a little bit of everything. The first class I was in were all 5th graders, as soon as I walked in the room got quite and all you heard were a few, "oh my God, he's huge", and "look at his arms." I just laughed and as the kids started to see me talk and joke around they all lossened up at one point I think every kid in the class was hanging on my arm that the teacher told them on 5 kids at a time could touch my arm. The 5th graders were very inspired I could tell by their reactions and questions that they were asking me. The funny part was as soon as my night show routine was put on the projector the room got completely silent, it was like they were looking at a ghost. They couldn't believe the human body could look like that, right after that that's when all the questions were coming. Even teachers from the other classes were making their way over to see the pictures and the video. After that I had to speak to the 6th grade class, these guys were a blast as well. Of course they wanted to see how strong I was so they made me do some push ups with classmates on my back, I took a bunch of pictures that I plan to post to show everyone. For the sixth graders I wrote on the white board my typical day of eating compared to what they normal eat, they were amazed at what I eat on a daily basis compared to their every day pop tarts and school lunches. I was pleased that I could get my point across about living a healthy life style, and that everyone doesn't have to be a bodybuilder. Working out can help with athletes, bodybuilding, or just everyday health. I feel that I inspired a lot of the young kids and more than anything I gave them a lot of good information that they never knew. Thanks again School 4 and Mr. V for giving me the opportunity to speak, I will be back next year for sure...THANKS
Guy

Long Island Recap!!

2008-06-01T18:45:00.000-07:00

Well, the guest posing and the show went great. Paul put on another great show along with Frank Sepe, and the turn out was well over 600 people. There was standing room only and at times that didn't seem to be enough. I got there right before 7pm and they wanted me to go on around 7:45pm. I did about a good 2 minutes on stage, at that point I was shot, I haven't been on stage for 6 months and this was the heaviest I have ever been guest posing, last year I was 205 at the LI show, now I am hovering around 217-220 area, depending upon the day. Phil Heath was the other guest poser, who is just a freak of nature..The guy did a great routine, worked the crowd, and looked amazing. It's been 3 months since the Arnold classic and he is still looking sick. I defiantly see him becoming Mr. Olympia down the line. There was a Species booth there, that Colette and I were at most of the time, hanging out and shooting the shit. It was nice to see the volume there and how much it had grown from last year. I think Paul is going to need a bigger venue to hold it at next year, I can only imagine the crowd it will draw in the years to come. There are contest pics up of all the competitors at www.musculardevelopment.com be sure to check them all out. It was nice to see some fans there, and the crowd was awesome. Thanks for everyone's support, and hopefully when I pose again there next year it will be as an IFBB pro. DON'T STAY HUNGRY, STAY STARVING!
Guy

LONG ISLAND BB CHAMPIONSHIPS!!

2008-05-31T09:50:00.001-07:00

Today is the Long Island Championships held by Paul Nedille and Frank Sepe. Last year I was fortunate enough to be asked to do my first guest posing at this show, and it was a great time. After the show Paul assured me that he would want me coming back next year. Last month we spoke on the phone and he asked me if I would come back to NY to guest pose, which was an honor. Pre judging starts at 2pm and the night show starts at 7pm. The show will have a huge SPECIES booth, along with a few other companies, and the three guest posers are myself, JUMBO PALUMBO, and THE GIFT PHIL HEATH. I hope to see a big crowd there and be sure to introduce yourself if you see me in the crowd or just stop by the SPECIES BOOTH. Once again I would like to thank Paul, Frank, Bev, and Steve Wienberger for their support. Hope to see you all there....Stay Strong
Guy

Bigger, Faster, Stronger- With The MD Crew!!!

2008-05-30T20:28:00.000-07:00

So last night around 12am, I get a text from Dave Palumbo to call him. I called him and he told me that him and some of other MDer's were heading to see the premier of Bigger, Faster, Stronger at the AMC theaters in NY City. Since I am not one for going out and parting on weekends, I took advantage and got out of the house and drove into the (city which is only about 25 minutes from house) and went to see the movie. Among the crew was Mr.G and his two sons, Dave, Colette, Derek Anthony, and a late showing of Greg Valentino. The movie was awesome, very informative, and gave a lot of real truth to the word "steroids." Instead of showing the normal opinionated views of society it featured facts and truths about the drugs, and discussed both sides of the coins, being good and bad. But during the movie it was very clearly shown that all of the facts about steroids are mostly positive, whereas all of the negative side of steroids are mostly opinions and are not derived from factual information but merely a glimpse of what our society has drawn up in there way of a conclusion (which is bull shit). The show included three big names in MD, Rick Collins, John Romano, and of course Greg Valentino, whom all made the show worth seeing. After the show you can always count on Big Dave, to pull out his video camera and MD TV microphone and do some interviews. As that was happening it drew a pretty big crowd of people wanting pictures and autographs. As we got outside the theater we drew an even bigger crowd when Greg was getting interviewed by Dave. You would have thought the NY Yankees were outside that's how many people there were, it was almost as if people have never seen anyone who has worked out before. All in all it was a great time, I always have a great time whenever Dave and Colette are involved. They are two very close people in my life, I always talk about Dave as my sponsor or my nutritionist but he is more so my friend first and foremost. As for Colette she is just always there as a huge support to me and always is driving me to do better and work harder to achieve my goals...Thanks you guys, love both of ya.
Well tomorrow I will be GUEST POSING ALONG WITH DAVE PALUMBO AND PHIL HEATH AT THE LONG ISLAND SHOW. The address is 269 East Main Street, East Islip NY. Be sure to swing by if you're around the area, should be a great time. There will also be a huge SPECIES BOOTH there, selling and promoting the best line of supplements on the market today...Hope to see a bunch of you there tomorrow..Never settle for normal-its always about getting bigger, faster, stronger!
Guy

Memorial Leg Day!!

2008-05-28T20:11:00.000-07:00

Memorial was another day in the trenches for this guy. I never get to relax and have some time to myself so I decided to take a trip to my boy Kris Lecomtes' house to hit up Apollon gym, the place was sick. It was like a smaller Gold's New Haven, it had that hard core look and feel to it. The owner Robert Samborksy was there and welcomed me with open arms and told me his doors are always open to me if I want to train there. Also, another part owner of the gym is IFBB pro Alex Federov. Kris and I hammered out legs, Kris took it easy because it was his first leg day since his 2nd place finish at Jr USA's. I did my normal grit and grind workout, which consisted of 2 warm up sets with extensions, 4 heavy sets of squats, 4 sets of vertical leg press, and 4 sets of single leg hammer strength extensions(first time I used this machine and defiantly won't be the last.) After we banged out legs we went back to Kris's house and cooked up some Iron Chef food, I was in charge of the burgers, and sweet potatoes, Kris...well Kris just watched...haha...Ok, he cooked a london broil, so you can say he did something. We all hung out, Kris, his girl friend Jen who is getting ready for the Atlantic States and is looking sick, she's defiantly going to do some damage at that show.
As for the whole weekend, I had a relaxing time with my family, I went out to eat with my Mom and Dad on Saturday, which was nice, for once I didn't have to cook my own food. On Sunday, me and my Pops took the boat out on Oak Ridge Reservoir and were hammering big and small mouth bass all day....Thanks Pop, it was like the Good old days...Love Ya. This weekend as well there is a lot going on..I will talk more about my up and coming weekend tomorrow on my blog. Hope everyone enjoyed the weekend and had a lot to eat. God Bless!
Guy

Ok, So What Have I Been Up to??

2008-05-21T19:01:00.000-07:00

Well, I know I haven't posted in over a week, but things have been quite crazy after the NY pro show. I have two clients getting ready for shows in the next few weeks, and I have been also helping my boy Dominick get ready for the Atlantic States and Jr Nationals. He is looking harder and harder every day and I can't wait to see him dominate those two shows. Good luck bro you gonna murder the competition. As for me I have been a lot of emails from other competitors whom I've helped through some shows, thanking me for my advice and support, so to them I want to say THANK YOU FOR ALL YOUR KIND WORDS. I never forget that although bodybuilding is a self induced sport it's fans and support that makes me want to keep competing every day. I WANT TO GIVE A SHOUT OUT TO MY BOY KRIS AND ERIK FOR BOTH KICKING ASS AT THE JR USA, ERIK TOOK FIRST AND KRIS TOOK 2ND. Both of these kids battled back and forth at the Mets where Kris beat him out, but Erik came in harder than he did at the Mets and edged out Kris for the #1 spot at the Jr USA's. Both of the guys have great futures in the sport...Keep it up guys...Now its time to grow..So go eat a Burger!!
I have been climbing slowing the ladder of weight gaining still hovering around 220. Last year the heaviest I got was 217, so I don't think I will get much heavier it's not a lot of fun doing 2 1/2 hours of cardio trying to get to 176 for show time. So I plan on doing a couple things differently when I am dieting this year so I can get leaner a little faster and hopefully keep more of my carbs in later on in the diet. So I hope to bring a better package than I had at the 2007 Nationals, let me rephrase that..IT WILL BE BETTER..I have been really focusing on my weak points and trying to bring up even my strong points. My training schedule has still been the same, been having some crazy workouts, always doing something new every week in the gym, and I hope to have more time after the Jr Nats to keep up dates of my training.
As for my personal life I took a mini vaca last week to get away, I have been so bombarded with work, clients, running around, I needed to relax. I feel like I never stop and I never sleep, so I had to get away....Not saying where I went because I plan on going back soon to relax and get some sun..lol..I will be updating my site next week, I am meeting with Colette and we are putting all new pictures up and redoing the home page and everything...So it's gonna look pretty sick..Ill keep everyone posted...God Bless
Guy

NY PRO RECAP

2008-05-11T20:13:00.000-07:00

I had a long week, great week of training, but a overall everything went well. So as for the NY Pro, the main sponsor was Dave Palumbo's SPECIES NUTRITION, there were a bunch of sponsored athletes working the booth. Along with me, there was, PJ Braun, Nicole Vitalli (PJ's girl friend), Janet Marsico WNBF Pro, Bev Direnso IFBB Pro, and many others wondering around. Between taking pictures with fans, singing some autographs, and talking to a ton of people, we managed to sneek in to watch some of the show. I met a lot of great people, Jeff Cobb who runs the MD radio, a very great guy, also I had the pleasure of meeting IFBB Pro Flex Lewis, such a great guy, we talked the whole day, he's a real down to earth and funny guy. Flex and I are going to get a few workouts in this week while he's still in Rutherford, NJ, until he has to go back to Tennessee. My close friend and IFBB Pro Evan Centopani was there, and of course always good to hang out with my close friends.
I made sure I got to see the 202 and under class, because I hope to be competing in that class some day. Everyone brought there A-Game but, the resurrection of Kevin English it was when he took the class beating out crowd favorite David Henry. As for the big guys, it was all over when Kai Green came onto stage, he had just as much size that he did at the Arnold, but he was that much sharper. He posing routine was off the chain, and the crowd loved it. I am a big fan of Kai, and have been since I saw him the first time a year ago at the 2007 NY Pro, he brought the sharpest package that I have ever seen in a long time, and he continues to do so with added muscle. There was an upsetting call in the class though, my boy Craig Richardson, took a disappointing 5th, everyone there had him as 2nd, except for the judges..Good Job Craig, you looked awesome. Glad to see such a great turnout, Hope everyone enjoyed the show as much as I did...God Bless
Guy

Solid Training Week Baby!!!

2008-05-03T11:05:00.000-07:00

OK, this week has been a little crazy but for my training one of the best weeks I have yet since I came of my 2nd place placings at Nationals. Good old Mondays, Leg day, day to grind it out. Ill give a total recap of my weekly workouts.
Monday: Quads
Leg Day
Leg Press 4 sets-did very high reps
Hack Squats- 225 x 15, 315 x 15, 405 x 12
Leg Press- 10 plates x 15, 14 plates x 15, 18 plates x 12, then did a triple drop set from 18 plates, 14 plates, 10 plates
Squats-(yes I switched it up and did them last this week) 4 sets of 315 for 12
single leg extensions- 2 sets until failure

Tuesday: Chest
Incline DB press-110 x 15, 120 x 12, 130 x 10 drop set to 70 x 15
Incline hammer strength-315 x 15, 365 x 10, 365 x 10
Incline flys-40 x 15, 45 x 15, 50 x 12
Flat bench- 225 x 12, 275 x 10, 315 x 6 x drop set to 225 x 8
Machine flys- 100 x 15, 110 x 12, 120 x 12

Thursday: Back (did not dead lift this week, gave my back a rest
Lat pull downs-170 x 15, 200 x 12, 230 x 10
Bent over barbell rows-225x 15, 275 x 12, 315 x 9
One arm DB rows- 110 x 15, 120 x 12, 140 x 10
Close grip pull downs- 120 x 15, 170 x 12, 200 x 10
DB pull overs-80 x 15, 90 x 12, 100 x 12
Hyper Back extensions- 2 sets x 20 holding 25lb plate

Friday: Shoulders and Hamstrings-Trained at Club 46 with my boy PJ and his client Bridget.
DB press-100 x 15, 120 x 10, 130 x 10, last set PJ and I shot for odds and evens so he won and we did a burn out for 100's I got them for 23 PJ got them for 24..You got me kid
DB lateral raises- 30 x 15, 35 x 12, 40 x 10, 40 x 10
Bent over lateral raises-30 x 15, 35 x 12, 35 x 12, 40 x 10
Reverse Pec Dec-95 x 15, 95 x 15, 100 x 15

For hams, I took it easy wanted to give my lower back a complete rest this week so I did the following:
Lying Ham curls- 4 sets any where from 15-10 reps
Standing one leg curls 4 sets any where from 15-10 reps
that was it for hams this week.

I will post my arm workout tomorrow, I have to workout and help my buddy Kris Lecomte with a posing routine for the Jr. USA's in a few weeks, so that should be a good time tomorrow....NEVER LET ANYONE GET IN THE WAY OF YOUR DREAM
GUY

Friday and Saturday Recap!

2008-04-26T21:54:00.000-07:00

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!

2008-04-25T14:29:00.000-07:00

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...

2008-04-23T18:37:00.000-07:00

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!

2008-04-21T21:22:00.000-07:00

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..

2008-04-14T21:46:00.000-07:00

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!!!!

2008-04-06T20:39:00.000-07:00

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!!!

2008-04-05T21:03:00.001-07:00

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

2008-04-04T22:05:00.000-07:00

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!

Recap Of The Week!

2008-03-30T11:13:00.000-07:00

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

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

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

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

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

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

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

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

This Guy is getting Old!!!

2008-03-22T22:18:00.000-07:00

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

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

A Rough Week, Positives and Negatives

2008-03-18T08:08:00.000-07:00

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

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

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

215 And Rising

2008-03-09T10:24:00.000-07:00

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

Guy Delcorso's Reps Gym in Hawthorne NJ!!

2008-03-02T13:44:00.000-08:00

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

Plaza Gym And Pete Diaz, Thanks!!!

2008-03-02T13:22:00.000-08:00

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

Arm Day at Bevs Power House

2008-02-24T21:27:00.000-08:00

Saturday, Dominick and myself went to Bev's gym in Syosset New York. That gym is one of the best around, just walking in that place seeing all the photos of present and past bodybuilders nailed to the wall, just makes a spark inside you ignite to want to throw around mass amounts of weight. I try to train at that gym a few times a month and usually you'll catch some of the pros there, I have been fortunate enough to meet many pro's there. The one man whom I see there is Mr. Steve Wienberger, who is one of the biggest names in NPC and IFBB. Steve is such a great guy, he's always welcoming when I am there and is always asking if I need anything when we talk. I talked breifley to him, and I told him about my shoulder and my off season so far, and his words were that I didn't look like I lost any muscle. I obviously took that as a complement, but I definitely noticed some atrophy on my right side from not being able to train it right since before the surgery and after. The past two weeks I have trained it well, but it's still not back to 100 % I would say around 60 % at this point. As for my workout this is what I did. My biceps I stated lighter on because that actually hurts my shoulder more from the gravity pulling down on my arm, rather than tris where I have to push not pull the weight. The workout was as follows.

Bis
Barbell curls-95x12, 105x10, (Drop set 105x8, 85x8, 65x8)
One arm db curls-30x12, 35x10, 40x10
One arm cable curls-40x15, 50x12, 50x12
(super set ) with Hammer curls-40x10, 45x10, 50x10

Tris
Skull crushers-95x15, 105x10, 105x10
Smith machine close grips-185x15, 225x10, (Drop set 225x10, 135x10)
Straight bar push downs-100x15, 120x12, (Drop set 120x10, 90x10, 70x10, 50x10)
Weighted dip machine-(used 45lb plates on machine) 90x15, 135x15, 185x15

Calves
Donkey calf raises-200x20, 240x15, 280x10
Standing calf raises-200x20, 240x15, (Drop set 260x10, 200x10, 100x10)
seated calf raises-2 sets 55 x failure

After the gym we stopped at Dave's house and hung out for a few to shoot the shit, Dave came out with some new lifting belts as well as shirts so it's always nice to see the new things he has coming out and being one of the first to get the apparel or supplements. Be sure to check out the new items at WWW.SPECIESNUTRITION.COM. Also, I have to give a shout out to Colette Nelson, Dave's fiance whom is getting ready for the Arnold Classic in less than a week and is looking ridiculous, keep it up, your gonna do awesome. Until next time. IT'S NOT THE SIZE OF THE DO IN THE FIGHT, IT'S THE SIZE OF THE FIGHT IN THE DOG
GUY

Shoulders And Hamstrings OH MY!

2008-02-22T22:55:00.000-08:00

Well today was shoulders and hamstrings. I got to the gym later than usual on Friday since I usually get out of work at 3, but with all the bad weather we had today I had to take my time, so I started around 5:30-6pm. I warmed up with some lateral raises to warm up my shoulders to get the blood going and to make sure they were ready to be worked. With shoulders sometimes times I do presses first or I will pre-exhaust them and press last to really make them work. So this is what I did:
Db shoulder press: 4 sets x (weight that someone with shoulder surgery does)
Cable lateral raises: 3 sets x 30lbs
Cable front raises: 3 sets x 30lbs
Reverse pec dec: 3 sets x 90lbs
Db shrugs: (Ran the rack) which means I did all sets of 10 reps in this order 50, 60, 70, 80, 90, 100, 85, 75, 65, 50. So that's 10 sets of 10 which is a hundred reps

Then for Hamstrings I had a pretty solid workout.
Lying hamstring curls: 70x15, 80x12, next set was a drop set (90x6, 70x8, 50x10)
Stiff leg dead lifts: 3 sets x 225
Standing single leg curls: 40x12, 50x10, 60x10

So after all these sets and reps I was pretty much spent, still a little depressed because I can't press the weight I would like to especially on chest and shoulder day, but got to take one step at a time. Tomorrow is arm day which is not one of my best body parts, so I have to hit them with high volume to make them grow. Then tomorrow afternoon me and my boy Dom are heading up to Dave's to hang out and shoot the shit, and of course stock up on my species products for the month. Ill keep you all updated on my training and if Dave has any new recipes brewing for species. YOU MISS 100% OF THE SHOTS YOU DON'T TAKE.
GUY

Back Up With Back Day Baby...

2008-02-21T18:17:00.000-08:00

OK so today didn't start off the way I would have liked, I went to work late after a long night of not sleeping, just had a lot on my mind. After a few hours of work I had to go to my appointment at my moms office, she works for an oral surgeon Dr. Saglambini. I went in because I had a patch of skin in my lip that was irritating me. Now for those of you who don't know along with playing football for 15 years, I inherited the trait of dipping (chewing tobacco), haven't done it in awhile, but, I was bugging out that something was wrong. Well, after the doc checked me out, it was a swollen gland (mucocuele) that just needed to come out, so after a few shots of Novocaine, and a couple of slits in my mouth he took it out stitched me up and I was good to go. So now back to my workout for the day. Today was Back day, it was my first day attempting dead lifts in a month since my surgery I was happy with my performance, but my endurance is struggling, I am becoming winded too fast, I'm sure it's just from the weeks off and no activity. But here's what I did:
Warmed up with two sets pull downs with 100lb
Lat pull downs-170x12, 190x12, 210x10
T-bar rows-(I use 25lb plates, plus the t-bar is 45lbs) 145x15, 190x12, 240x8
Dead lifts-315x10, 365x8, 365x8 (I usually do 4 sets but I was hurting after that)
One arm db rows-100x12, 110x10, 120x10
Behind the next pull downs-3 sets 120x10-12
Did a total of 15 sets had a good pump, not as strong as I want to be, but just need time and it will come, can't rush an injury like I had. Well, hope everyone is having better luck than me. Someone told me all bad shit comes in 3's. So shoulder surgery, totaling my car, mouth surgery, I think I should be done for awhile. Until next Blog. Over and Out
Guy

A Decent Chest Workout..I Guess

2008-02-19T19:46:00.000-08:00

Ok so I know I stated that I was going to post my sets, reps and weight, but I think today along with shoulder day I will just post my routine. Reason being, is this, I am not a bodybuilder that uses light weight for sets, not my style. I was brought up lifting heavy weights for football in high school and all through college. My best in college at the age of 22 at 190lbs was Squat: 550 (that was on my 12th set of maxing out), Bench: 385, and Power Clean: 315. So by all means do I lift light my normal weights that I use for sets are much heavier than what I used in college, but for now with my shoulder recovering I have to take it easy. Before my shoulder doing flat bench with 315 for 10-15 reps was butter, today I had trouble doing 185 for 10 talk about depressing, but you got to keep your warrior mentality and get through the grind. So this is what I battled through today for an OK workout: remember weights not included.
Flat barbell bench-3 sets
Incline db bench-3 sets
Incline hammer press-3 sets
Seated cable flys-3 sets
Cable cross overs-3 sets
I usually do more free weights but the stability of the machines actually is easier on my shoulder, also I usually don't do cable cross over’s in the off season it's more of a detailing movement for pre contest. But all in all I got a good pump and felt ok, hopefully as the weeks go on my strength starts going back up. Tomorrow is my off day which I am sure my shoulder needs, so I will post again on Thursday unless something major happens tomorrow. WHAT DOESN'T KILL YOU ONLY MAKES YOU STRONGER.
Guy

LEG DAY MONDAY..OH YEAH

2008-02-18T21:19:00.001-08:00

So for all of you who are keeping up to date on my training and blogs, I posted awhile ago that I was going to start posting more of my workouts along with my routines, and weight that I use. Today was leg day, one of the most focused days in the gym; leg day is unlike any other day in the week. Legs are starting to be looked at more and more by judges in the NPC and along in the IFBB, the judges are (in my opinion) giving the higher rankings to the guys who have the big conditioned wheels and may not have the biggest upper body. For myself I was blessed with pretty big legs as a kid, and playing football for 15 years and training as an athlete only improved my growth for my legs. My boy PJ always busts my chops that I have heavy weight legs, on a middle weight body. But in any case, his arms are 22+ inches so I would do anything for those guns. But this is what I did today for my wheels: (Keep in mind I am still keeping my volume on the lighter side along with the weight because it's only week two back into it, I usually train a little heavier along with more volume, I usually do 15-17 sets for legs).
Warmed up with 2 sets extensions
Squats: 405x8, 405x8, 315x10, 225x15
Hacks: 225x10, 315x10, 315x10
Single Leg, Leg Press: 3 sets 135x12 (last set did a burn out with both legs)
Extensions: 140x15, 180x12, 220x8 (drop set to) 120x8
I will be posting everyday, so stay tuned for updates on my training, if anyone has any questions be sure to post on here or email me at Gcis40@hotmail.com . Until I bang out Chest tomorrow, be safe, be yourself, Be Big.
Guy

End Of Week 1....Dam!!!

2008-02-17T17:11:00.000-08:00

So being the first week back, all I can say is OUCH. My entire body feels like it got hit by a bus, from my legs all the way up to my traps. My body feels much better and fuller, but I fell like I haven't worked out in years. But I felt very good and decently strong in the gym this week. It was hard going too heavy because I didn't want to aggravate anything before it heals. This week hopefully I can kick it up a notch and get back into the swing of things. This is the week that it all starts; now I will start bringing my weight up and packing on good quality muscle until I start dieting for the Nationals in Atlanta Georgia. I changed up my split starting last week, which I will probably stay with for a while. I am now doing this as follows:
Monday: Quads, Calves
Tuesday: Chest, Abs
Wednesday: Off
Thursday: Back, Abs
Friday: Shoulders, Hamstrings
Saturday: Bis, Tris, Calves
Sunday: Off
So I will be doing a lot of traveling to different gyms to get different workouts with various equipment. I will be lifting on weekends at Lions Den, WOW in Fair view, Diamond Gym, and Bevs. Those gyms are all within an hour of me, so I love working out there on the weekends when I have more time to myself. Well Congrats to Phil Heath who won the Iron Man yesterday. Keep training hard, and stay focused.
Guy

BIRTHDAY SUPRISE

2008-02-14T15:31:00.001-08:00

Yesterday, we threw my close friend, nutritionist, and mentor, Dave Palumbo a surprise 40th birthday party at Piccolo's Italian Restaurant in Bellmore NY. There were 25 of Dave's closest friends there. A list of the entourage included, his father Sal, Colette, Evan Centopani, PJ Braun, Dominick Dicho, Billy Guns, the Smally Brothers, Rick Collins, Jusitin Miller (owner of Power Fitness), and many more. We all had a blast; Dave was clueless that anything was going on. His birthday is actually the 17th but he will be out of town so we through this for him a few days earlier. A great man deserves a great night, and that he had. The food was very good, and the people there made everything even better. Dave is surrounded by so many good people who look up to him as a nutritionist and who love his as a friend. It was a fun filled night, one I am sure he will remember for years to come.
On a suckier note, I left work today around 2pm to go pick my mother up flowers for Valentines Day and on my way to the florist, so old bitch wasn't paying attention and came out of a side street and T-boned my whole car. Talk about being pissed I just put the finish touches on my car. I had subs installed, interior street glow lights, tints put on, and an automatic starter installed, and after bringing it to the shop, my buddy Brian told me it looked like at least 10k worth of damage. The bitch...and yes I said bitch did not look, destroyed both doors both side panels, dented my truck and hook, she hit me so hard that the door pushed my seats about 6 inches into the car. Talk about a bad Valentines Day; this is one for the books. Next time I'll spend the 100 bucks to get them sent there instead of trying to be a nice guy and drop them off. Well, I'm ok, just careless for a few days, Ill have to make due. Well hope you all enjoy your day more than I already have.
Guy

A Ton Of Updates and Pictures Weekly!!!

2008-02-10T20:32:00.000-08:00

Tomorrow is going to be my first day back in the gym after three weeks of not training. I am very excited to get back into the swing of things and can't wait to see how my body is going to rebound from not training for that period of time. That's been the longest I have taken off in 9 years, but it was a well needed break. I didn't think I could hold out as long as I did. But I will be posting pictures, up dating more on my training and nutrition more than ever before. So keep an eye out for all the new and up coming events on my website. If there are things you want to see, questions you would like to ask, or certain pictures of posing of training you would like to see, leave a comment or send me an e-mail, I will do my best to please my fans. Have a great week everyone. (Even though Mondays suck!!!)
****Look for up dates posted in members section today of Dave's seminar in NY and random photos from Christmas and the family and I in the butcher shop...
Get er Done
Guy

JOIN THE SPECIES TEAM TOMORROW IN NY!!!

2008-02-08T22:58:00.000-08:00

Tomorrow, I along with Jumbo Palumbo, PJ Braun, Billy Guns, Colette Nelson, and others will be at Tommy 2k's in Carmel NY. We will be promoting Species and also Dave is giving a small seminar on nutrition and bodybuilding, and will also have a Q&A session. This is the address:
69 Gleneida Ave (Rt 52)
Carmel, NY 10512
Anyone around the area please stop by and hang out, chat with some of the guys, ask questions and get to learn something. It's open to the public. Hope to see some of you guys there. See you all tomorrow.
Guy-SPECIES SPONSORED ATHLETE

***for updates on product and info log onto www.speciesnutrition.com or www.davepalumbo.com

Ups & Downs, Good & Bad, Happy & Sad.

2008-02-07T16:35:00.000-08:00

Talk about a crazy week so far, like taking a ride on a freaking roll-a-coaster at Six Flags. So, I thought my week was going to turn out awsome. After spending the Super Bowl in NY City to watch my boy’s woop the Patriot's asses in the Super Bowls biggest upset ever, I thought for sure my week was going to be a good one. On top of the Giants win, it was my last week out of the gym so next Monday the 11th I will be back in the gym getting after it once again. So I go to work Tuesday to work from 11-8, at around 7pm after my 4th meal I started getting sharp pains in my stomach. I finally got home around 8:15 and my cousin was laid out on our couch complaining about his stomach hurting him, all of the sudden I thought shit, we both got something. First, the pains, then I got the runs (never fun), then about 2 hours later I was throwing up all the food I ate that day, besides then getting the chills and not being able to fall asleep, my temperature got up to 101 at around 5:30am. So I took the day off on Wednesday to recovery by eating only toast, bananas, and a pop tart before bed (yes a pop tart). So today, I felt a lot better, got a good amount of meals in already, still had the runs a little bit, but felt good for the most part. So pretty pumped about feeling better, and finally winding down until I get back into the gym. But I am sure it will go fast, this weekend I have a lot going on. I will be in Carmel NY on Saturday at Tommy 2k's to help promote SPECIES with Dave Palumbo as he gives a Seminar on Nutrition and Bodybuilding. If you're in the area be sure to stop by and hang out and learn nutrition advice from the man himself. I will keep you all updated, if you guys have any questions or comments I know made it easy to make comments now. A lot of you were emailing me telling me it wouldn't let you post. Feel free to try now.....Stop by on Sat, and say HI. Stay Strong...And HAPPY 27TH BDAY TO ONE OF MY CLOSE FRIENDS PJ...LOVE YA BRO...
Guy

G-MEN IN THE BOWL GAME TODAY BABY!

2008-02-03T11:28:00.000-08:00

So for all of you who have read my bio and my blogs you all know that I played football for 15 years starting from 3rd grade through college. Since the time I was able to watch Television I was a HUGE Giants fan. I mean huge back to the late 80's and early 90's when they had, Phil Simms, Steven Baker, Carl Banks, LT, Matt Bahr, Sean Landetta, Jumbo Elliot, Howard Cross, Otis Anderson, Dave Megget, Mark Ingram, and the man Bill Parcells, I mean the list could go on and on. I loved watching them play my whole family was a Giants fan and I just inherited the blood of the big blue. So unless your a New England fan you better be routing for my boys today, were the under dogs, and that's how I like it, underestimate us, and we dominate. Today I am going into the city with my cousin Dave, where a friend of his rented a place out that's going to be catered with a ton of good food. We will stay there until half time then head to my boy Dominick's house where we will indulge in more food and watch the rest of the game on the 42 inch flat screen while we Mangia. My other boy is going to be watching the game as well except his NY team didn't make it any where this year...Sorry PJ I'm sure the Jets will at least get a #1 draft pick. We'll hopefully my boys will pull off the biggest upset in Super Bowl history....So enjoy yourselves, eat some good food, relax and enjoy the game. LET'S GO GIANTS!!!!!!!
GUY

2 WEEKS WITHOUT WIEGHTS AHHHH

2008-02-01T16:36:00.001-08:00

Ok, so today is two weeks since I have been in a gym. Talk about weird, I have been training for 9 years and have NEVER taken off more than a week in that time span. The only time I can remember taking off was back when I was a senior in college going into Winter break I came with mono and was out of the gym for 14 days and in those 14 days I lost 14 lbs. The only good thing was I finally felt better on Christmas eve, so on Christmas eve night at my aunts house I pigged the hell out because of all the weight I lost, needless to say in two days I was back to my normal weight. But as for now, I feel refreshed and my body feels good but mental I want to flip out. I come home from work every day with a scene of not knowing what to do, my normal routine has been skewed by my surgery and I don’t' know what to do with myself. As for when I will be back in the gym I will take one more week off and then starting on the 10th of February I will start back up light and ease my way back into the swing of things. My diet the past two weeks has been mostly the same as it was when I started my off season plan that Dave wrote up the only difference is I cut out one red meat meal and also took out the pre and post workout shakes that consisted of Isolyze and Carbolyze. The reason I did this is because although the point of a bodybuilders off season is to pack on as much quality muscle as possible, if I am not working out and burning all the calories that I have been, taking in all those extra proteins, and carbohydrates would be a strain on my kidney's and my body. And since this is a rest period for my I want my entire body inside and out to rest. So I am consuming 5 meals a day, and for the most part am full and satisfied with that. As for this weekend I am going to see big Palumbo this weekend to go over my off season and what I need to work on to make sure I am unbeatable at the 2008 Nationals in Atlanta this year. There is a lot I want to fix on my body and with the help of Dave and Species I know I will accomplish anything. Also, be sure to log onto www.speciesnutrition.com and check out the new products and sports wear that is out, be sure also to keep checking for updates and new products. Dave has a lot in store for 2009, going to be a big year for both him and Species Nutrition. Until next blog, stay strong in the gym as well as out of it. PEACE
GUY

Post Recovery With The Help of Species

2008-01-24T20:43:00.001-08:00

OK so I have my shoulder back a little bit. I finally talked to the doctor and told me what was done. I had a ton of bursitis, which he cleaned all out, also I had a partial torn labrem which he edged out, and i had a bad impingement in my shoulder so he shave off some of the bone on the acromium to give me a lot of room so that I wouldn't be in pain anymore. It's been 4 days and I am still in a sling, but getting more and more movement and flexibility back each day. So I met up with Dave at Lions Den gym owned by Stokley Palmer, where Dave was giving a little seminar about weight training and supplements. Me, being a SPECIES athlete had to go support my man, even though I was only a day out of surgery. I headed there with my boy Dom, and after arriving and shooting the shit, Dave told me one of his new products just came out and it was just in time for my surgery. It's called ARTHOLYZE it is a joint supplement which has, msm, glucosamine sulfate and boron. All which are great for joint and bone health. He gave me a few bottles and said it would help with my recovery and I started taking it and I totally feel the difference. I stopped using my msm and glucosamine and replaced it with ARTHLOYZE and I haven't used the pain killers since I started using it. But all in all things are looking on the up and up, I feel good and my body can sure use a few weeks off...something it's never had in 9 years so it will be good. I am going to my post op appointment this Monday coming up and I will get all the details and info on when I will be back in the swing of things. Until then I am just going to keep doing what I am doing, relaxing, going to physical therapy, and just hope for the best. Thanks everyone for your concern. God Bless
Guy

Post Surgery Recovery

2008-01-20T20:34:00.000-08:00

Well at least Victor Martinez and I have something in common, we both had surgery the same day. Victor on his patella tendon and me on my shoulder. I am sure Victor will be back into the swing of things soon enough. As for myself this is going to be a short blog due to my shoulder pain but just wanted to give an update for the members and fans who have been asking how everything went. I got to the hospital at 10 o'clock in the morning after all the prep and paper work I was in my own room for about an hour or more watching TV waiting for the nurse to take me down to the surgery room. Finally, the nurse came in and told me I would be going down shortly and I put on all the operation clothing and they strolled me down. I then waiting in another room waiting for the anesthesiologist to talk to me. What they were going to do when I got in the surgery room was give me a nerve block shot in my neck to numb the shoulder so the pain would be a lot less when I came out of surgery. Finally, around 12 o'clock I was rolled into the surgery room, where then was hooked up to IV, sedated and giving the "block shot" in my neck. I remember there was a nurse holding down my shoulder because when they inject the nerve block in your neck it causes big time spasms in the area they focus on (for me my shoulder). My shoulder went nuts and after a few cc's of that shit in my neck I was out. The surgery was scheduled to take 1 1/2 hours but instead took over 3 hours long, which I was told was very long for a shoulder surgery. The doctor said the surgery took a little longer due to my size and muscle mass they had to scope through. After I came to, Dr. Cappadona spoke to me and told me everything went well, I am not sure of the extent of the conversation we had because I was out of it. I am going to speak to him tomorrow to get the information on what was done exactly to my shoulder, and after that I will post about what was done and recovery time etc. I am guessing I will be out of commission for about 3-4 weeks, which might be good since I barely took off after the Nationals. As for now I am sore, and getting some mobility back in my arm, the pain is still there but hopefully this is for the best. I will post tomorrow the updates on my shoulder.....Stay Big and Lift Smart
Guy

The Last Supper For Me....We'll For a Little

2008-01-18T05:34:00.000-08:00

OK so I tried to get all my body parts in this week due to my surgery today. So I told everyone that I would post my workouts, but take into consideration that I don't usually do these body parts together but had no choice given the situation. I gave my split in my last blog so check there if you want to know the exact split that I do. This is what I did on Wed and Thur.
Wednesday-Shoulders, Bis, Hamstrings
Db side laterals-25x12, 30x10, drop set 35x10-20x10
Pre loaded front raises-60x12, 70x10, drop set 70x10-40x10
Db rear delt raises-3 sets 30x10-12
Db presses-3 sets 80x10, last set drop set to 60x10
Hammer Strength shrug machine-2 sets facing forward w/ 6 platesx15, 2 sets facing backwards w/ 6 platesx15
(keep in mind my shoulder is shot so the weight for me at this point doesn't matter)
Standing Preloaded curls-80x15, 90x12, drop set 100x10-60x10
Incline DB curls-25x12, 30x10, 30x10
Rope curls-80x15, 100x12, 120x12
Machine Preachers-2 setsx failure
My hamstrings got an ok workout out I just did some lying, standing curls, and a few stiff legs because by this point the workout was taking forever and I was out of gas

Thursday-Back, Tris
Lat pull downs- 170x12, 200x10, 230x10
Dead lifts-315x10, 365x8, 405x8
T-Bar rows-using 35's-4 platesx12, 5 platesx10, 6 platesx10
Super set seated cable rows with standing pull downs
Cable Rows-170x12, 200x10, 200x10
Standing pull downs-110x12, 130x10, 130x8
Skull Crushers w/ barbell-95x15, 115x10, 115x10
Push downs-stackx12, stack +10lbsx10, stack + 10 lbsx10
Weighted Dips-225x15, 275x12, 315x10
Super set Standing rope extensions from the ground with over head cable extensions
Standing rope extensions-80x15, 90x12, 100x10
Over head cable extensions-80x12, 90x12, 120x10
I had no gas left to do calves but I will give you all a better break down when I start training after my surgery. Well its 8:50am and I have to be at the hospital in an hour, wish me luck and I will let everyone know how it goes...Until next post..Keep striving for more
Guy

Chest and Leg Workouts...Get a Pen and Paper

2008-01-15T21:19:00.000-08:00

OK, so for those who have been emailing asking me how I train and my current workouts. Here is what I did this week for Chest on Monday and Legs on Tuesday. This is my current Workout split as we speak:
Monday: Chest, abs
Tuesday: Quads
Wednesday: Off
Thursday: Back, abs
Friday: Shoulders, Hamstrings
Saturday: Bis, Tris, abs
Sunday: Off
(After my surgery I am switching my Leg day to Monday just a FYI)

OK, so this was what I did on Monday for chest:

Incline DB Press-100x12, 110x10, 120x10 (drop set) 60x10
Incline Smith Press-225x12, 275x10, 275x10 (drop set) 225x8
Flat Bench Hammer strength-225x12, 275x10, 275x10 (drop set) 225x8
Incline Flys-45x12, 50x10, 55x12
Cable cross overs-3 sets of 60x12-15

(These weights are not what I usually lift. Obviously I have to alter them do to my shoulder, which I am getting surgery on this Friday. So keep in mind when reading this, chest, shoulders, back, are not all as heavy as I usually go.)

So Tuesday is always a big day when I hit up the gym with my boy Dom. We both know that walking into the gym on Tuesdays we will be walking out different when we leave. This was the torture today.
Leg extensions (I decided to pre-exhaust today)- 120x15, 160x12, 180x12, 200x10
Squats-(warmed up with 225 and 315)-405X8, 425x8, 455x7, 225x15
Leg press-8 plates x 12, 16 plates x 10, 3 plates x 20
Sissy squats-2sets body wieght until failure

Those were my past two days, I'm feeling good, can't wait to start really using my normal weight and rep range again after my surgery, but I will keep posting this week for those who want to follow my style of training. Any questions or comments keep the emails coming I love hearing from all of you. Take care, be safe, STAY BIG!!!
Guy

NOT THE BEST OF WEEKS

2008-01-13T13:24:00.000-08:00

First things first HAPPY 21ST BIRTHDAY TO MY BOTHER ANTHONY, LOVE YOU BRO, STAY FOCUSED AND KICK ASS THIS YEAR, YOU'RE THE MAN KID.
Hey everyone, sorry I haven't posted much this week. This week started bad and ended even worse. Tuesday, I came home from work, went to the gym to bang out legs as usual. During my first exercise and first set of squats I got very light headed and almost passed out. I knew something wasn't right because before we got to the gym my stomach was acting up. We got through the work out, which was pretty good, God knows how I finished, but I did. I have a warrior mentality no matter what it is, if I want to do it nothing will stop me and although I didn't feel good I was getting through the workout. After I got home my appetite was not there, not even after a hard leg workout, I was not hungry, I couldn't even have my post workout shake of Isolyze and Carbolyze. Then, Wednesday I woke up at 3am feeling like complete shit, I felt like I got hit by a truck, and I was very nauseous. I then woke up at 9 o'clock and went to work, but couldn't stay there I was sick as shit. I finally went home at 3 o'clock and took my temperature which got up to almost 101. I didn't eat a thing all day long on Wednesday and slept from basically 3 that afternoon until 9 the next morning. I felt fine on Thursday but my stomach was shot, and I mean SHOT. No appetite and my stomach did not agree with anything I ate, I ate toast, and protein shakes for 2 days. I am still taking it easy until tomorrow I don't want to start eating a ton of protein because I want my stomach to recover. I think I might have had a slight case of food poisoning, I don't want to get into detail but I'm sure you all can use your imagination when I say I was emptying out every 10 minutes. Not cool at all. But I am feeling better. This week is my last week until I have to take off for a few weeks, my shoulder surgery is scheduled for this Friday 18th at 12:30pm. I am hoping to be out of commission for only 2 weeks with no working out, then the third week get back into it with just lightening up my normal weight that I do, then the following week balls to the wall. I promise all my fans who have been emailing me asking me to post my sets and reps I will start doing so this week. This week I will post my workouts everyday. Keep checking my members sections its growing every day with more pictures and photos. Thanks for all the emails and support, it's always appreciated. Until next time STAY FOCUSED
Guy

A SATURDAY AT CARLO'S CAFE

2008-01-05T20:11:00.000-08:00

Let me begin to tell you that Saturdays for me are the best day of the week. Not only do I not have to work, don't have to wake up early, and can do whatever I want all day long. But on Saturdays I wake up when I want, cook my breakfast, prep my pre and post workout shakes and head to WORKOUT WORLD home of CARLO FILIOPONE'S CAFE. I just met Carlo this year while I was getting ready for the Nationals. He first introduced himself while I was guest posing at the Brooklyn Bodybuilding Championships, and later on we both got to guest pose at the Perth Amboy Bodybuilding Championships in Jackson NJ. There are a few people like Carlo in this world, and let me tell you if there were more people like him in the world and sport, it would be a better place. Being a full blooded Italiano, he was blessed with bodybuilding genetics and a chefs heart. Every time I go to WOW, I walk right in to see the new IFBB PRO behind the counter cooking away for the hungry post workout eaters. With a cafe full of food and supplements and walls covered with pictures and autographs from bodybuilders who have come just to eat there, its like the mecca of bodybuilding food. A five minute hello, and then I do my normal routine. After an hour or so of working out I walk into the Cafe, Carlo makes me his famous protein shake (if you want to know what I am talking about you have to go there), this shake is hands down the best around. Just when you think it can't get better he whips up the freshest, most delicious food you want. He offers a variety of chicken, beef, shrimp, fish, steamed veggies, lentils, potatoes, turkey meatballs, chicken or turkey sausage, I mean the list goes on and on. Every Saturday I go there with a friend or solo and Carlo and I sit, mangia, and bull shit about life, bodybuilding, and personal shit. I usually get there around 2 and don't leave until around 6 when the place is closing up, time flys when you have fun and are around great people. I strongly suggest going there and see what he's all about. If anyone's interested the address is:
323 bergen blvd
Fairview NJ
Carlo thanks for all your great hospitality and phenomenal cooking, I hope we become closer in bodybuilding and as friends, your a great person and can't wait to see you do damage in the 2009 NY PRO.
A friend once told me, throughout life you gain a lot of friends, but when you die, you die with only a few Great Friends, and I can tell Carlo will be one of them...Thanks bro
Until next blog, "EAT TO WIN"
Guy

Put 2007 Behind Us And Hit The Ground Running In 2008.

2008-01-01T15:48:00.001-08:00

A new year begins and old year ends. Many things happen in those 365 days every year that we should all look back on and learn from. I can say 2007 was a great year for me, a lot of great things came out of it, but also there were things that happened last year that I learned from and won't make the same mistakes again. A new year, a clean slate, a time to start bettering oneself whether it's physically, mentally, at work, at home, or in the gym, we all can take steps to make ourselves a better person. So from here on in lets put 2007 behind us and hit the ground running in 2008.
Last night was a great night, spent with great friends. Although there are individuals I would have wanted there that didn't come (you know who you are), I had a great time. I went to my boy PJ's house where he lives with his girlfriend Nicole. They invited a couple of people over for drinks, food, and relax as the ball dropped. The crew consisted of obviously the hosts, myself, friends Jay and his girlfriend, Rob Delvega (who recently opened up a new gym called No Limit Fitness in CT) and his girlfriend Gina, Big tsunami Evan and his girlfriend Erica. We all had a great time, watched TV, ate like champs, and had a few drinks. I haven't had a drink since last new years so it was fun unwinding for once. Whenever Pj and I get together you can rest assure its a funny time. All we do is laugh and tell stories from years ago from all the dumb shit we did, just a great night, and no better way to end it than watching Super Bad and drinking Pedi light to avoid any hangovers. But all in all it was a great night. Hope everyone had a great time and enjoy the rest of the day off and HAPPY NEW YEAR...LETS MAKE 2008 THE BEST ONE YET!
Guy

2008 Goals

2007-12-30T18:27:00.001-08:00

2008 is right around the corner and what a year 2007 was. There were so many personal things that I did in 2007 that I am proud of, I mean the list goes on. I went from being a normal NPC bodybuilder to one of the Top Ammature National Level Bodybuilders by winning the Mets and Jr USA's then shortly after taking 2nd at the Nationals. The great new people and friends I met this year just goes on I wouldn't have enough space on here to list everyone that helped me and that I met this year. You all know who you are and THANK YOU FROM THE BOTTOM OF MY HEART.
This was the last weekend of 2007 and wasn't the greatest one for me. Being a bodybuilder and trying to have a relationship can sometimes be a difficult task at hand. When you diet, they diet, when you complain, they hear it, when your not home with your significant other, they are home waiting for you, when they want to go out to eat, you try to be nice by explaining why you can't "eat that", when they want to go out for a few drinks, your drinks are diet coke, when they try to be nice, you snap for no reason...and the list goes on and on. I am not going to go into the details of why I am talking about relationships and bodybuilding, but for those of you whom are bodybuilders remember one thing, bodybuilding doesn't last forever, but your relationships can. You have to be willing to give things up, suck it up, go out, be calm in tough situations, and make sure when you diet it's not a one way street. That are some of the lessons I learned the past 2 years in my relationship that is no longer. Had to get that off my chest.
As for 2008 there are many things I wish to accomplish (in no particular order)
1. Be a better friend, son, brother, and boyfriend
2. Go to church more
3. Realize that there are others around whom are affected by my choices and actions
4. Win the 2008 Nationals
5. Become a paid sponsored athlete
6. After winning the Nationals take 2 years off to rest
7. Save money for a house
8. Get a better job
9. Bring up my weak points on my body
10. Be a go getter-trian harder than I ever had and be a better bodybuilder and all around person

I think everyone should have their own list of things they want to do and/or change in 2008. Being goal oriented is a good way to set dreams and work to accomplish them. Enjoy the last day of 2007 and God Bless in 2008
Guy

Christmas Eve Treats

2007-12-24T21:58:00.000-08:00

Holidays are always a time to relax, reflect, and be grateful. Christmas time for most is a time for sharing and spending quality time with family and friends. Being a full blooded Italian and coming from an all Italian family, the holidays for us means Mangia, Mangia, and boy do we Mangia in my family. The typical Christmas Eve for my family means going to my Aunt Lauri's house where the food is always great and the Italian heritage is flowing. The appetizers are the normal anti pasto, with all the Italian breads, cheese's, and meats. Along with that there is fish, shrimp cocktail, and crab dip (which by the way is off the hook.) Then, after that we go to the main course which is chicken (Marsala, Franchisee, or whatever kind gets cooked up), fried calamari, homemade meat balls, and of course pasta. The final course is where you have to be careful, that's the desserts, which are array of Italian pastries, cookies, and cakes. What I try to do is eat a little of all the appetizers, and hold off until dinner. Once dinner comes I eat a good amount of protein with minimal carbs to fill myself up and kill the cravings of all the desserts that follow. Of course, I have dessert I take a little taste of everything just to get my pallet wet. Although I'm 5'6 I have a HUGE appetite, I can slam down the food with no problem.
Tonight I ate pretty well, but just enough, I didn't go over board with eating. I ate enough for a cheat meal, which I am allowed 2 times a week, but 3 hours later after I got home from midnight mass, I was still able to eat my last 2 meals with a pretty good appetite. Got to give a shout out to my Aunt Laurie and Uncle Bill, there house is always the best of Christmas eve, we have a great time and the food there is phenomenal.
On a not so good holiday note, as you all know I have been having some major shoulder issues in my right shoulder since before my shows this year, but managed to battle through it. I got a x-ray and mri done in mid September showing a few things wrong in my shoulder. I have an anterior-exterior lebrehm tear, a sist formed due to the tear, and an impingement in my shoulder as well. I spoke with Dave the other day, and we both decided that getting my shoulder scoped now would benefit me more than if I waited. This injury is hurting my workouts especially my shoulder and chest workouts. Tonight I talked to my aunt whom is a Nurse Practitioner which means she does it all, from heart surgeries to orthopedic surgeries etc. She scheduled my surgery for next Friday since she will be the one doing the surgery on me, so I told her she better make sure she fixes me and my recovery time better be short....(Just kidding Aunt Laur, you're the best.) So I will keep you all posted on what is going on and how everything goes. Until tomorrow, go put the cookies out for Santa....Have a Hardcore Holiday (complements of EC)
Guy

BALLS TO THE WALL 2008

2007-12-16T20:09:00.001-08:00

WHATS GOING TO HAPPEN. Well, after talking with Dave yesterday, as you all know, he wants me to have a great off season and not to worry about the scale, so starting tomorrow, I will be going BALLS TO THE WALL. My goal this off season which I have not talked about before is to gain a good amount of muscle. With that, I want to redistribute that muscle in some areas on my body. I need more caps on my delts, bigger outer sweep, wider and thicker back, and want to bring up my calves and my arms. I guess you could say overall body structure. My focus is going to be more volume and more isolation movements to concentrate on bringing the blood to that muscle. With my intense workouts, the products by Species, and the help from good friend and nutritionist Dave Palumbo, I can't wait to see what my physique looks like when I step on stage in 2008 at Atlanta. My off season diet consists of a TON of food. I am eating 8 times a day, out of those 8 meals only 3 are shakes two of them with Carbolyze. The other 5 are food meals (2 egg meals, 1 chicken, 2 red meat) which I love since I am full most of the day, therefore the need to eat crap is never there since I am full. I am allowed 2-3 cheat meals per week, but I am more of a clean eater so I keep it to once a week on Sunday night, while I am watching my Giants on TV. My ideal cheat meal is 7 rolls of sushi and a pint of Ben and Jerry's ice cream. I will defiantly be posting a decent amount of off season pics, so stay tuned as the road to the 2008 Nationals begins tomorrow.....Get it Done!
Guy