Rest Of Week Workouts...

Thursday was another hard day at the gym, once it's Thursday it's close to the end of the week and that's when I start to get very tired and run down, but getting through these workouts and I mean physically and mentally (not just going through the motions) is what sets people apart from one another. So with my warrior mentality this is how I made a good week a great week.
Thursday, Back:
Lat pull downs-170x12, 200x12, 210x10, 230x10
Rack pulls-315x12, 365x12, 405x10
Barbell rows-225x12, 275x10, 315x10
One arm db rows-110x10, 120x10, 130x10
Seated cable rows-160x10, 180x10, 200x10

Friday, Shoulders and Hamstrings:
Shoulders:
DB shoulder press-100x12, 110x10, 120x8
Smith machine press-225x12, 275x10, 315x8
DB lateral raises-25x12, 30x10, 35x10
Machine lateral raises-3 sets x10, last set was a triple drop set
Reverse pec dec-90x12, 100x10, 100x10
Barbell shrugs-225x12, 275x12, 315x10, 315x10
Hams:
Barbell stiff legs-3 sets 225x12 super set with 3 sets of standing one leg curls
Lying hamstring curls-3 sets for failure-last set was a drop set

Saturday, I trained with my buddy and overall 2008 Metropolitan winner Kris Lecomte, who is looking massive holding a steady 256lbs. Let me remind you that he weighed in at the Mets at 193 and at the Jr USA where he took a close 2nd at 196. He defiantly put on a lot of mass from May until now. Kris was telling me how he was readying about fsFST-7 which is a training routine that Charles Glass uses to train Phil "The Gift" Heath. It's very simple you pick three exercises for smaller body parts and four to five exercises for the lager ones. Then what you do is perform your first two exercises with a rep range from 10-12 and only 3 sets, with a rest period of only 30-45 seconds. Then for your final exercises you do 7 sets until failure with only 30 seconds of a break (kind of like a very long drop set). So he liked it a lot and I wanted to give it a try, so I figured since I want my arms to come up I would try it out and what a workout we had. This is what Kris and I did:
Saturday, Bis and Tris:
Bis:
Barbell curls-95x12, 105x10, 105x10
Hammer cross body curls-40x10, 45x10, 50x10
Machine preacher curls-7 sets until failure, weight didn't matter
Tris:
Skull crushers-95x12, 105x12, 105x12
DB over head extensions-40x10, 45x10, 50x10
Straight bar push downs-7 sets until failure, weight didn't matter

That was my wrap up for the week, great 2nd week of dieting, and I'm getting ready for a 3rd. Down to 204 and counting. Well, after my sushi and brownie cheat meal I might be a little heavier tomorrow. Thanks Kris and Jen for coming up tonight for dinner, had a blast. Jen your brownies are off the charts.
REACH YOUR GOALS AND YOUR DREAMS WILL FOLLOW.
GUY

Monday & Tuesday Workouts

So, my weight is still 206, but tomorrow I will defiantly be lighter, it's just one of those days that I can tell I will be light. So just wanted to recap my quad and chest days. For quads I wanted to do more exercises so I only did 3 sets per exercise, and you will see for chest, I did nothing flat, because my shoulder was bothering me. So this is what I did...

Quads:
Warm up-2 sets extensions
Squats-500x8, 500x8, 405x10
Smith machine squats (legs very far in front)-225x12, 275x12, 315x10
Leg Press-8 plates x 15, 12 plates x 12, 14 plates x 10
Leg extensions-140x15, 160x15, 180x15
Sissy squats-3 sets x failure

Chest:
Incline barbell-225x10, 275x10, 315x7-drop set 225x7
Incline hammer strength-225x15, 315x12, 405x7-drop set 225x10
Incline flys-40x12, 45x10, 50x10
Bent over cable cross overs-60x15, 70x12, 70x12
Bottom cable cross overs-40x12, 40x12, 40x12
Calves:
Leg press calf raises
Seated calf raises
Body weight calf raises-(My good friend Evan introduced these to me, what I do is alternate with my feet hanging off any bench or machine, each foot for 10-12 reps, but keep going back and forth until I can only do around 4 reps per foot, this usually can take up to 5 minutes for a set to finish-I usually finish with it every other workout.)
FOCUS AND DETERMINATION BUILDS A CHAMPION!
GUY

206 And Couting

Today I woke up at 206.2 which is 10lbs that I have dropped this week, well tomorrow will be exactly a week, so my goal is by the end of this week to be 200 lbs then I will be 24 lbs away which is a good goal for 14 weeks out. So I want to recap my ending week workouts so here they are...

Thursday-Back
Lat pull downs-170x12, 200x12, 220x10, 230x10
Rack pulls aka 3/4 dead lifts-275x12, 315x12, 365x10, 365x10 (my legs were still shot from Mondays leg day)
Old school t-bar rows-3 plates x 15, 4 plates x 12, 5 plates x 10, 5 plates x 10
Cable pull downs-3 sets 130 x failure

Friday-Shoulders, Hamstrings
Barbell press-225x10, 225x10, 225x10-drop set 135x10
DB lateral raises-25x12, 30x10, 35x10
DB front raises-25x12, 30x10, 35x10
DB rear delt raises-25x12, 30x10, 35x10
Hammer strength front presses-225 x failure, 225 x failure
Smith machine shrugs-225x12, 315x10, 315x10
Hammer strength shrugs-225x12, 315x10, 315x10
Lying ham curls-110x15, 120x15, 130x12, 140x10-drop set 80 x failure
DB stiff legs-90x12, 100x10, 110x10, 120x10
Standing leg curls-50x12, 60x12

Saturday-Bis, Tris
Barbell curls-95x12, 115x10, 115x10, 115x8-drop set 95 x failure
Seated alternate db curls-30x12, 35x10, 40x10, 45x8-drop set 20 x failure
Hammer curls-40x12, 50x10, 60x10
High pulley cable curls-35 x failure, 40 x failure
Skull crushers-95x12, 115x10, 145x8, 145x8-drop set x failure
Straight bar push downs-140x15, 165x15, 185x10, 120 x failure
Over head DB extensions-35x12, 40x10, 45x10
Rope pull downs-100x12, 110x10, 120x10

Those were my last three workouts, they have been good but halted a little by bad headaches that I have been getting due to the no carbs and increase in sodium. Today the headaches started to subside so hopefully tomorrow I can have a good start and end to my workout and day with none. THERE IS ONLY ONE YOU, TAKE ADVANTAGE OF IT WHILE YOU CAN!
GUY

Day 2 Out Of 112...

Today was chest and calves and I didn't have the normal "no carb headache" or cravings that some people normally have. Actually, I like doing no carbs, I don't get those bad pumps in my lower back when I squat, I don't cramp nearly as much, and overall I feel better, less bloated, and can breathe a lot easier. This is what I am currently eating, and what I will be eating for the next at least 6-8 weeks, Dave usually doesn't change my diet until 8 weeks out or so.

Meal#1
5 whole eggs, 4 whites

Meal#2
2 scoops whey protein (isolyze)
1 1/2 tbsp natural pb

Meal#3
7 oz chicken
1/3 raw nuts

Meal#4
2 scoops whey protein (isolyze)
1 1/2 tbsp natural pb

Meal#5
7 oz lean red meat
1 tbsp mac nut or olive oil
salad w vinegar

Meal#6
2 scoops protein (isolyze)
1 1/2 tbsp natural pb


My supplements that I take on a daily basis are omegalyze, lipolyze, somalyze, ultra juice, acidophilus, fiberlyze, b complex, artholyze, testosolyze, and zma. As you can tell 99 % of the supplements are SPECIES products, and I am not one of those guys who just because I am sponsored I use the products, I use them because they are the BEST on the market. The products sell out any store or gym that they are in, that''s not just a fluke, it's because it's Dave's SPECIES line is the real deal.

OK, so today my Chest and calve workout consisted of the following:

Chest:
Incline DB press-100x15, 110x12, 120x10, 130x10
Incline flys-40x12, 45x10, 50x10
Hammer strength bench press-225x15, 275x12, 315x10, 315x10
Flat flys-40x12, 45x10, 50x10
Cable cross overs-60 x failure, 70 x failure

Calves:
Leg press calve raises- 3 sets
Angled standing calve raises- 3 sets
Seated calve raises-3 sets
****weights for me when I do calves doesn't' matter, I feel my calves grow more when I do higher reps so I don't include weights for these exercises because it doesn't matter how much when I am working calves.

Tomorrow is my first off day since the diet so I am going to work, cooking, and relaxing. Bodybuilding is not a hobby it's a lifestyle!
Guy

No Carb Quad Day!

Today was my first day of dieting and training for the 2008 Nationals in Atlanta Georgia in November. Last year although I took 2nd to Jose, which I think was well deserved, I think it was for the better. I don't think I had the quality of muscle that I have now for starters and secondly I don't think I was ready to be a pro. And standing next to Jose showed me what the best middle weight should look like and what a under 202 lb class pro should look like. So, this year I believe I made some huge improvements in my physique that I think will show on stage in 16 weeks.

As for today in the gym, good old quads, this is how I hammered my quads on my first day of no carbs.

Warmed up with a few sets of leg extensions
Squats-405x10, 405x10, 405x10, 315x12
Leg press-8 plates x 15, 12 plates x 15, 14 plates x12, 16 plates x 10
DB and Lunges (super set) 40lbs dbs for all three sets and extensions were 140, 160, and160 all for reps of 10-12

Overall it was a pretty good day dieting and in the gym I can only hope the next 111 days are like this...
Remember: You need to be a great loser, before you can be a good winner!
Guy

16 Weeks out...NEW UPDATES!!!

Yesterday, took a trip to Palumbo's house to have him look me over and evaluate me before my first day of dieting. I hit a few shots for him and his exact words were, "Looked like you did your home work this off season and put on a lot of size and muscle." Dave also said that my legs looked huge, a lot bigger than they were last off season which made me feel awesome because that was one of my main focuses this year after standing next to Jose and seeing his quads. So all in all, everything went well and I am on my journey to the 2008 Nationals as we speak.

Also, I worked with Colette a little bit and we updated the site with new pictures for sale, new home page, and added some new pictures to the members gallery. Be sure to check them out!!! Since I am dieting I will be posting a TON of pictures and updates daily on my progress. I will post my eating regime and any changes I will be undergoing through my 16 week prep for Nationals. Be sure to stay tuned to my training, diet, and weekly pictures. IT'S GO TIME!!
GUY

USA Aftermath...

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