nov 30

another great back workout yesterday. my back training has been great since coming back from my surgery. if this keeps up my back should really improve. today is shoulders, traps, calves and abs. i think i am going to do one fly exercise for my chest just to give it some extra stimulation. i need my chest to catch up to everything else since i didn't train it for almost 6 whole weeks! tomorrow i go down to see Dave Palumbo to help him out with a project hes working on involving clothing, i will let you know more details after its done. i will also be training in the famous Bev Francis powerhouse gym. i have a history of good arm workouts in Bevs Gym, its a great atmosphere. have a great day everyone! ill be on here before i go down to long island tomorrow.

nov 29

i am excited to let everyone know that i am in the new issue of muscular development. page 296 in the January issue(on news stands now) i am in dave palumbos column as the anabolic freak of the month! this is a great honor to me, dave wrote such a great bio about me, i couldn't be happier! be sure to check it out! yesterday was a good off day for me. not only did i go to outback with my buddies EDJ, Anthony and Jay, but i also went out for some great sushi a couple hours later. thats how you gotta do it in the off season. im getting ready to go to the gym early today, my partners son is sick so we gotta hit back now. take a look at the magazine and let me know what you think! time to train! talk to ya all tomorrow!

nov 28

whats up everyone. today is an off training day for me. gotta rest after the last two grueling workouts i had. blasted chest pretty hard yesterday. my strength was up quite a bit from last week. my stamina is still not were it should be yet, i tested it by doing an extra set of bench press yesterday, i did 225 for 20 reps. i think another week or two and i should be back to normal. its strange, i thought i would be much more sore today than i am. i have turned a bunch of my friends and clients on to ISOLYZE whey protein. for those of you who haven't tried it yet, i highly recommend it. its by far the best tasting whey protein on the market!

nov 27

awesome leg workout yesterday! i banged out hamstrings first. then a few sets of extensions. had a great squat yesterday. worked out with 405 for 2 sets. it was the first time since before my surgery that i was able to go that heavy. i had a great pump going! today is chest day, this is were i am lagging the most in my recovery. hopefully today i will make some big improvements from last week. keep the emails coming, i love hearing from you!

nov 26

sunday came and went like a blurr. nicole and i lounged all day. we went over to my grandparents house to chill for a little while, but thats all we did. i made a fire in the fire place last nite. i dont think it did much to heat our house, but it looks cool,lol. today is big legs, i gotta get my quad sweep bigger this year. its all about confusion and changing my squat position around to keep my legs guessing. to all my members and fans and friends, i have a cool new update coming soon. its secret for now, but i will let you know soon. keep in touch via email. have a great day!

nov 25

late start for me today. i went out last nite with nicole and the boys. i was the designated driver. we started out at rain in norwalk around 10. it was pretty wack, so we went to hulahanks in stamford. that was a better time, but it was a little to crowded for me. from there we wound up in white plains at the thirsty turtle(probably the best place to go around here) we stayed at the turtle until it was almost 4. my friend jen was bartending so we got taken care of. the band playing was very good, they played alot of hard rock. i hate the typical club music you hear, so the band was a nice change. after the turtle, we hit up the diner with my friends, rob and bill. we all pigged out and then i drove us all back to danbury. i didn't get into bed until after 5:30 this morning! its ok, i feel good and i always rest on sundays anyway. tomorrow is big legs! i gotta start loading up my body for the beating im gonna give it tomorrow!

nov 24

whats up everyone. its saturday, normaly, when im home i train arms around 10 am on saturdays, but today i got the pleasure of sleeping in. im going to train around 3 o'clock today at the new york sports club in danbury to get a change of atmosphere for the day. yesterday i had a great shoulder workout. im busting my ass to get my strength and stamina back to where it was! today is my grandmas birthday, so i want to give a big birthday SHOUT OUT to BARBARA MARRA, the best grandma in the world. i lived with my grandparents from 18 to 24, so we are very close. my grandma is the most loving, caring person i have ever met! i will have some updates coming soon, so stay tuned!

nov 23

i hope you all had a nice thanksgiving yesterday. a lot of people in the sport of bodybuilding can get so wrapped up in what they are trying to achieve that they may take there family for granted. its nice to just relax for a day with loved ones and forget about all your life's problems for a day. i ate a couple of big meals at nicole's dad's house in the bronx, but i did not eat enough. fortunately, most of the leftovers came home with us. we got kitty a new little sister named bella, she has the most lethal claws! were going to have to de-claw them because were both loosing to much blood,lol! today i am back in the gym for shoulders, traps abs, and calves. soon, i really have to get back to golds gym in new haven, i miss that place so much. i havent been there in a couple of months! i always have the sickest workouts in there. big shout out to kenny and the montanari brothers, ill be up there soon!

nov 22

happy thanksgiving. today is a great day to just sit and relax. i have to head down to the bronx for the day, but once i get there all im doing is eating, sitting, and watching football. i went out last nite for a little while with my buddy rob who owns the powerhouse gym in brookfield, ct. we went to this big bar/pool hall, boston billiards. what a crappy time. wed before thanksgiving is like amature nite, you cant even move around because the places get so crowded. i would have been much better off staying home. i had a great back workout yesterday, my strength is almost 100 percent back to normal for back. lots of heavy t-bar, and dumbbell rows. tomorrow i will be back in the gym for shoulders. remember to pace yourself today, load up on as much protein as you can before you start getting to the other crap! eating 1 huge meal and then sitting around all day isnt going to help you grow. happy thanksgiving.

nov 21

trained chest pretty hard yesterday. 4 sets of flat barbell bench press, 3 sets incline dumbell press, 3 sets of incline flys, 3 sets of hammer strength incline, and 3 high rep sets of peck deck just to finnish it off. pump was pretty good, but my strength is way down.im pretty sore today, but not as sore as i thought i was going to be. im going to train back today so i can have thanksgiving off. its to much of a pain to train on thanksgiving when u have to travel. im sure the roads are going to be a nitemare today, and my partner cant train until 4 so im sure ill be stuck in traffic at one point. i think im going to go out for a little while tonote to see some of my buddies that i havent hung out with in a while, it should be interesting because everyone and his brother will be out tonite. ill keep you all posted.

nov 20

i had a tough leg workout yesterday, i missed a lot of meals over the weekend in dallas,and all the flying had me a bit worn out. my strength wasnt to great, but i still managed to bust out some decent sets. im pretty sore today. i have to go back to the doctor today to get another check up. when i come back i plan on really training my chest hard. i have lost a lot of size from my chest since this surgery and i really need to kill it now to get it back growing the way it should. i've been training my forearms once a week for the past 2 weeks, i haddn't trained them in about 4 years because they tend to grow pretty fast and over power my upper arms, but now that my upper arms are fairly big, i plan on really hammering my forearms until they get freaky! thats all for today. have a great day!

nov 19

well, im finaly back. i had a fun, but exhausting weekend! i left friday morning from white plains at 7 am. i flew to philidelphia and got on another plane that had me in dallas around 12:30. i hopped in a cab and got to my hotel around 1. as soon as i got in my room i threw my bag down ad hopped in a suttle bus that took me to the fairmont,(the hotel where the nationals was held). my hotel was only a couple blocks away from the fairmont, so i was back and forth all weekend. i went strait to guy and evans room. both of them were getting ready to go see palumbo so he could assess how they looked. both of them were shredded,but were not dark enough. so i went back to there room with them and applied more tan so they would be nice and dark. after i was done with there color i was really sweaty and smelly, putting tan on to big dudes is no easy task. i shot back over to my room, showerd and flew back to the fairmont to watch the pre judging. i watched the pre judging with my good friend colette nelson, it was a stacked show! the welter weights was a three way battle between our boy carlo fillipone and these 2 other guys that i've seen alot at the big shows. the middle weights were between jose raymond and our boy guy cisternino. lite heavyweight was between peter putnam and the heavily muscled charles dixon. heavy weight was between adorthus cherry and brandon curry. as for the supers, it was evan and then everyone else! the prejudging was over a little after 11, so i went back to dave and colettes room to hang out and eat some burgers. i was exhausted, so i went back to my hotel, showerd again and went to sleep.

saturday morning i slept in a bit and had breakfast at my hotel. i went over to the fairmont around noon to catch some of the womens prejudging. i met a few friends from myspace, kristie and amber. they were both really cool and it was great meeting them. i also ran into top superheavy weight steve kuclo, who at 22 is already a monster. we hung out for a little bit, steve is a cool dude, and i look forward to competing with him inthe future. the person who i hung with the most was probubly my man troy johnson from ALR industries, troy is an awesome guy, he let me try there new energy drink thats not even out yet,VENOM! i pounded it and within like 10 minn i was amped up. i went over to the golds gym right in the center of dallas and had a great arm workout. it wasnt really my type of gym, it was very corporate with trainers and salesmen running around all over the place. i still got a great morkout in, and met a couple of people from myspace there,lol. i went back to the fairmont to chill with my boy billy guns and get some food. then i went over to check on guy and evan, who were getting foot massages from guys little brother anthony,lol! they were both looking even better than the nite before, wich i diddnt think was possible. i ran back to my hotel, showered and was back at the fairmont for the start of the womens fitness at 7. the nite show was crazy, everyone was there, tons of top ranked amatures, professionlas like phil heath and ronnie coleman, and even the legend lee haney. i could probubly type forever, but i want to get to the good stuff. my man carlo won the welterweights, and we all went nuts, he had been trying for a long time, it couldnt of happend to a nicer guy, im really happy for him! the middle weights were a battle, but jose raymond was just to heavily muscled for my buddy guy. guy was the most ripped, but raymond was just to jacked. 2nd place for your first nationals is a huge accomplishment, and i think that guy will have a huge chance to get it next year. charles dixon totally blew away the light heavy's , it wasnt even close. adorthus cherry, who had a huge ugly tear in his peck beat out brandon curry, who will definately be a pro very soon and evan blew away his class in the supers, it wasnt close at all! me, guy, colette, kenny wallach and his wife, and the montanari brothers were all sitting together going crazy! evan then dominated the overall posedown and was crowned the king of the 25th anniversary npc national championship. his trophy was presented by lee haney and the npc president jim manion. it was awesome to witness! when the show was over i said by to all the great new friends i made and then we all went to eat and celebrate evan and guys success. all in all it was a great experience and im totally fired up to get in the gym and train! i cant wait until next year, but for now im really happy to be back home, i missed nicole alot while i was out there and its great to be back with her again!

nov 15

morning body weight 245. im getting there. one more day and then its off to dallas. i am excited,but im a little bummed that nicole cant come, im gonna miss her, and our kitty,lol! i leave early tomorrow morning so this will be my last blog until i get back. i trained back extra hard yesterday, and im sore from head to toe. today im going to train shoulders and traps. friday ill take off due to flying and everything else, and then saturday sometime after the womens show, ill go train arms, calves and abs. i want to say thanks to all my fans and friends for all the encouraging emails i have gotten, it really means alot to me. im looking forward to meeting some new friends in dallas. ok, thats it for today, im sure ill have alot to say when i get back. enjoy the weekend!

nov 14

i finally got to train chest hard yesterday. i was smart, but i still went fairly heavy on certain exercises. i am pretty sore today . this morning i was 242 lbs. today is normaly an off day for me, but i will be training back this afternoon, i have to get most my workouts in before i get out to dallas. i want everyone who reads this to go to the training section of my website and scroll down to check out my latest success story, mike blythe! with the combination of my training knowledge and nutritional skills, combined with hard work and SPECIES nutritional products, mike was able to loose over 50lbs of fat and win his first bodybuilding show at 19 years old. feel free to check out some of the other testimonials in there. maybe its time for you to earn a spot on my page!

nov 13

whats up everybody! im getting ready to drive down to white plains to see my doctor for my 100th check up. i plan on training chest pretty hard today unless the doctor tells me other wise. i couldnt go that crazy squatting yesterday because i felt a strange twinge in my right hamstring. i guess its going to take a little time to work out all the kinks. friday morning i leave for dallas to watch my boys compete at the nationals, it should be a good time. keep sending me emails, members let me know what else you want to see in the vip section, more pics are coming! have a great day!

nov 12

i hope everyone had a great weekend, i did. now its monday, time to get back to work. i always start my week of with a big bang by training legs. its all about squats for me, the rest is a piece of cake once im done with all my squats. the squat is the king of all exercises, unless you have some serious injury, everyone should squat! im also not taking wed off this week like i normally do because i know im not going to get to train on friday when i get out to texas for nationals. this morning i was 241. i definitely filled out quite a bit just from getting back in the gym. hopefully i can train my chest somewhat hard this week. thats all for today, send me an email if you have any questions!

nov 11

yesterday i was at the npc eastern bodybuilding championships held as always at the tribeca performing art center. the place is nice, but the sound system was really off this year for some reason, so most of the competitors music sounded like crap. the show was huge, 187 competitors to be exact, and there weren't alot of figure girls wich is very unusual. all the classes were stacked with good bodybuilders, especially the masters, where my boy MR G was competing in the over 45 class, MR G took second, the guy who won was just totally jacked! MR G's posing routine was great and the crowd gave him a big applause. the over all winner went to a heavily muscled lite heavy weight named Gilberto Mundo, this guy is gonna be very good in the near future, stay tuned for his in the trenches video to be out soon on musculardevelopment.com. Kai Green was the guest poser, his routine was very entertaining to say the least! Kai was 300ils of pure muscle! my only real disappointment was in the figure A class. the girl who won was skinny with no muscle and out of shape, where the girl who took second had great proportions and was the best conditioned girl in the class. makes you wonder. after the show, nicole, myself and the whole md crew went to this amazing Brazilian steak house in the city. i think it was called Platiforma. what a great time we all had stuffing our faces with different cuts of meet! all in all it was a great show and a great time. SHOUT OUT to steve weinberger and bev francis for putting on a great show!

nov 10

well, its time fot the easterns! time to go cheer on my man, Mr.G! im not going to the prejudging, but i will be there for the nite show. im looking forward to meeting some of my new fans and friends today! yesterday i trained shoulders, i started out with some dumbbell laterals and then progressed into some dumbbell presses. my pressing strength has dropped quite a bit. i was only able to use 95lb dumbbells for sets of 8, normaly i use 120lbs for sets of 8-10. im sure my strength will be back soon, im just a little rusty. im getting ready to go train arms, and then im off on sunday. next week im going to hit it alot harder. thats all for today. tomorrow i will have some results from the show! by the way, go check out my girlfriend nicole on the species page in the athletes section!

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nov 9

had a great back workout yesterday, i was able to go fairly heavy. i got a very good pump and today im pretty sore. today im going to do shoulders, traps, calves and abs. i can feel myself starting to fill back out. im still a little softer than usual, but i think i will loose that soon as well. tomorrow my boy MR. G. will be competing in the masters division at the npc easterns in tribeca. anyone in the area should come check it out. bev francis' shows are allways great! afterwards the whole md crew will be going out to eat in the city, it should be a very fun time! i hope to see some of you there, come say hi if you see me!

nov 8

shout out to my man EDJ! thanks for dinner last nite.wed nite is always outback nite for me and my boy edj, they dont even have to ask us what we want, whe're there so much we dont even look at the menu's! i am still very sore today, but not quite as bad as yesterday. yesterday i could barely bend my legs! today im going to train back, this is the only body part that gave me trouble last week, so hopefully i will be problem free this week. i cant wait to do heavy deadlifts again! ive been following Mr. dave palumbo's off season diet plan since last week when i started training again, i have put on a little size already. this morning my body weight was 239, i hope to hit 240 in the next couple of days. 250 is right around the corner, after this week im gonna step up my intensity a little more, and i think after next week, i should be totally healed and ready to start training like a beast! watch out everybody im baaaaaack!

nov 7

WOW! i cant believe how sore i am this week from training. today im off from the gym and i really need it. i am sore from my neck down to my toes. i really cant remember the last time i was this sore from working out. i made it through chest yesterday without any problems, although i went extra lite. today i go back to the doctor for yet another check up. i made good progress last time, so hopefully im even better this time. its great to be back in the gym again, i missed it so much! i have put a few lbs on already, i hope to be up to 250 by the time i head out to nationals on the 16th and 17th. ill keep ya posted!

nov 6

whats up everybody. i made it through a tough leg workout yesterday. i was able to do squats without any pain, but i only went up to 225 for sets of 10. i went pretty heavy on everything else, and although my stamina is way down, i worked my butt off! i feel bigger already,LOL! today im gonna try some very lite chest exercises, its been a month, and i think im ready. only 2 more weeks till nationals, im looking forward to meeting all my new friends that will be at the show. dont forget that i will be in manhattan this weekend for the easterns. if you live in the city, this is a great show to go to. my buddy from muscular development, Mr. G will be competing in the masters! i cant wait!

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nov 5

how bout that colts vrs pats game yesterday! tom brady and the pats are just too good! not my jets though, they sucked it up all day yesterday! i had some great sushi yesterday. sushi is a great bodybuilding food. it tastes good, and its clean food that is good for you! i was really tired all day yesterday from that show, so i just layed around. today im getting in the gym to train legs, im going to try squatting this week, i cant wait to start moving some serious weight again. i will be in Manhattan this weekend for the bev francis eastern bodybuilding championships, if your in the area stop by and say hi. thats it for today, have a great day.

nov 4

i am very proud to say that my client won the teen overall at the 2007 east coast bodybuilding championships yesterday! mike blythe, a 19 year old client of mine who competed for the 1st time yesterday dominated the competition! i worked with mike for the whole summer to get ready for this show, he lost 50 lbs to get into what i thought would be winning form. it was all worth it to him in the end, coming home with a big victory in front of his family and friends. another champion created by the braun fitness program! the day was very long for me, i was up at 6, in new jersey by 8:30! after prejudging i trained arms with colette nelson at the golds gym in totawa nj. i got lost after i left the gym trying to find my buddy guy cisternino's house, so i did not have time to relax before the nite show. the nite show ended really late, but dave palumbo, colette, joel goldberg, and a couple of daves clients and myself all decided to go eat at this diner. i got lost AGAIN leaving the diner and wound up in time square nyc!LOL! i found the west side highway and made it home that way. it actually worked out in my favor because if i went home the way i was supposed to i would have been caught in traffic on the GW bridge because of an accident. in the end i didnt get into bed until about 3 o'clock. today im shot, im just going to relax and watch the game of the year, pats vrs colts! the winner of this game will win the super bowl, i guarantee it! i have a feeling the pats will win. have a great day everyone! i gotta lay down!lol!

nov 3

i gotta make this 1 extra quick today. its 6 am and im getting ready to leave for new jersey to be there with my client at the check ins. am i a good coach or what? i trained shoulders yesterday and it went fine. the doctor said im healing nicely and i think i should be able to start hitting it a little harder in the gym by monday. im gonna train after the prejudging with ifbb womens pro colette nelson, we allways have great workouts together. ok, i gotta get movin. have a great saturday nite. ill give a run down of how the show went tomorrow!

nov 2

well, i made it through my back workout yesterday. i guess i should be a little excited, but training lite just doesnt do it for me. my motto is go heavy or go home! its gonna be a couple of weeks before i can go heavy again, but ill be there soon. when i say heavy, i dont mean max out single rep sets or even 5 rep sets for that matter. im talkin 8 or even 12 reps, but as hard and heavy as you can possibly go. thats the only way to really get results! today i go back to the doctor for a check up, i hope he gives me good news, although im still kinda swollen. after the doctor im gonna head to the gym and train some shoulders, traps, calves and abs. remeber that tomorrow i will be in new jersey for the east coast bodybuilding championships, anyone in the area should stop by. i look forward to meeting new people at these shows! keep sending me emails, i love to read them and help out who i can!

nov 1

i hope everybody had a fun halloween yesterday. i didnt dress up, but i did go to outback steakhouse with my buddy edj. gotta love outback, they never do me wrong! today im going to try to train my back, im gonna stick to machines and hammerstrength but hopefully i can get a decent pump without hurting myself. wish me luck! ill talk to ya all tomorrow.