ULTIMATE TANNING

Check out my friends tanning salon, Ultimate Tanning located at 603 Clocktower Commons, Brewster NY 10509
www.Ulttan.com
Ask for Lisa and tell her PJ sent you!

Dec 17

Lost my License, credit card, bank card, Costco card, etc yesterday! AAAAAAAAAAAHHHHHHHH!!!! Terrible timing. I canceled everything, now I just have to wait for the new cards and go get a new license tues from the DMV.
Training is going great. For some reason my strength in my chest is totally stuck all ready, but my squat day and dead lift day are going up fast! My current weight is 243.5 very solid!

Deadlift day!

Friday I picked up my new Deadlfit/back day partner Luke Badaracco and brought him up to Montanari Bro's Golds in New Haven. I assured him when we went up that this gym would be the best gym he had ever seen. Luke is only 21 years old, but weighs 300lbs and competes as a natural Power Lifter. This kid is as strong as an ox and I wanted to see if he and Evan could take each other too a new level and I would simply feed off the energy! Luke was in love when he entered the gym just as I expected and the showdown was nothing short of INSANE. we got right into it. 1 plate per side for 10, followed by 2, followed by 3, then 4. At this point I knew after only 1 prior week of serious dead lifting I was getting into uncharted territory since I have not tested my bad arm in over a year. I opted to go 4 and a quarter for 10 while those two went up to 5 for 12! Seeing them try that inspired me to try it myself. I said leave the 5th plate on and I got Over the bar. Staring down at the weight I said to myself, "I gotta get at least 5" As the 5th rep was coming up I was dead, but Evan and Luke were screaming at me and I didn't want to pussy out in front of those two so I fought for 8. Those beasts eventually got up to 6 for 5 reps each!
Then we did a whole back workout high intensity with plenty of volume! We all agreed that it was the best workout we had in a long time! This off season is gonna be fun!!!!

The New Split

After nationals I decided two things.
1- my body is beat up and I need some rest
2- I need to go back to my roots and get back into some serious power training.

They both go hand in hand because I cant achieve one without the other, so this is what I came up with:

After resting for about a week I designed this plan that I feel will yield some serious results! I will only be training three out of the seven days in a week, but the days I am training will be brutal so I will need the extra rest. I am also not directly training shoulders, or arms during this time, because they are my two best body parts, but also the areas where I seem to be most beat up.
I am keeping a log of my training and each week I aim to beat either the number of reps I performed the week before, or the weight I used the week before on every set! I plan on using this program for the next 4-6 weeks.
So here it is:

Mon:
warm up with 2-3 light sets of squats
Squat- 4 sets of 6-12 reps
Hack squat- 4 sets of 8-12 reps
Leg press- 3 sets of minimum 25 reps
Leg extensions- 3 sets of minimum 15 reps
Lying ham curls- 4 sets of 8-12 reps
standing single leg curls- 3 sets of minimum 15 reps
Donkey calve raises- 6 sets till all out failure increasing the weight on every set

Wed:
warm up with 2-3 light sets of barbell bench press
Barbell bench press- 4 sets of 8-12 reps
Incline barbell Bench press- 3 sets of 8-12 reps
Hammer strength incline- 3 sets of 12-15 reps
Incline or flat dumbbell press- 3 sets of 12-15 reps
cable crossovers- 3 sets of minimum 15 reps
seated dumbbell side lateral raises- 4 sets of minimum 12 reps
Abs- 3-4 varying exercises done for 3 sets each varying reps

Friday:
warm up with 2-3 light sets of dead lifts
Dead lift - 4 sets of 6-10 reps followed by 1 all out set of at least 25 reps
Underhand barbell rows- 3 sets of 8-10 reps
1 arm hammer strength low rows- 3 sets of 8-10 reps
seated close grip/underhand pull downs- 3 sets of 12-15 reps
Strait bar or rope pull downs- 3 sets minimum 15 reps

By the way, my weight is 235.6 so only ten lbs off my contest weight still and I am pretty damn shredded!

Orthotics!?!?!?

Many people have asked me if and why I wear orthotics, so this is for all you peeps out there that want the best!

Check out www.whatsmyfoottype.com

Basically Doctor Roberta Nole, MA,PT,CPed developed this system, "the RX24 Quadrastep System" based on a clinical algorithm identifying 24 unique foot types. These 24 foot-types are subdivided into 6 groupings of 4, known as "quads". Each Quad has its own foot and gait characteristics.

My Quad Foot- type is D which is based on
*neutral toe out
*pronation through midstance
*midtarsal joint instability

Fancy terms,lol...when i walk or stand the weight is transferred to the outside of my feet. This can cause:
Plantar fasciitis
Metatarsalgia
Fucnctional Hallux Limitus
Patellofemoral pain syndrome
Posterial Tibial tendonitus
Neuromas
Dorsal Bunions


By wearing these inserts I correct my problems based on how I walk. It good for your whole body. Before I started wearing these I had issues with my back and knees. Now, nothing! Plus my leg development has improved.

Anyone interested should Email me and I will give you my DR, DR Craig Salosse's number!

Diamond Gym

I went to Diamond Gym in Maplewood New Jersey Yesterday with my bro Evan for an Animal Barbell Club Event. WOW! I wasn't even going to train, I was just gonna check the place out and hang with a bunch of buddies because it was a scheduled off day! Things totally changed when I walked in! One of the most bad ass Gyms I have ever been to! So cool, the atmosphere made me have to train! So much history! I highly recommend checking this place out!

2 new testimonails!

2 New Testimonials are up in the training section of my website! Check them out! Adams transformation was insane!!!

Where have I been????

Where have I been since my last post from Florida? I have been asked this a few times lately... Finals came and went and I finished tied for 11th, so 12th. Not what I expected and certainly not what I busted my ass for 16 weeks for. All though I was disappointed by my placing, the class was damn tough, and very deep (29 great bodybuilders) and truthfully, I was my best ever! Walking off stage bummed, I was immediately approached by the Editor of MuscleMag magazine who wanted to shoot me the following day! Cool! So I swithched my flight, stayed the extra hours and did an awesome shoot that I will let you know about when it hits the stands! I was also approached by another company that showed some serious interest in me, but more on that later. The whole time down there I was not alone, I was with my step dad. I cant explain how much it meant to me to have him there, and how calm and relaxed I was with him there to help me. I never get to spend father and son time with him, so it was alot of fun, and my step dad truly is the best guy I know, I hope someday I am as good a man as he is.
I also had the support of Nicole, My boy Kris Lecomte and his girl Jen Smythe ( who took 3rd in her class in figure! Go Jen!!) as well as pain in the ass but good friend Guy Cisternino there for help! Huge thanks to Kris for helping me with my tan!
Once back home I was in need of some serious R&R, so I took a week off from training, but kept up with my cardio. I did pig out on thanks giving and boy did I enjoy myself!

Saturday night was my ten year High School Reunion! I had the best time catching up with old friends! It was so great to see what everyone is doing now!

I did another shoot Yesterday with Chris Zimmerman. He is a really talented photographer and I was siked to work with him. I think that is the last shoot for me, so now I can focus on training hard and GROWING!

Thank you so much to my friends, especially EVAN CENTOPANI, who was instrumental in getting me to my best ever version of me! Thanks to my family for being so understanding and supportive! I truly am fortunate to have them!

Anyone who hasn't seen my video from Easterns, its up on the gallery page of my website, and wait till you see this testimonial I am going to put up soon!!!

So there you have it!! one week summed up for ya!

show time!!!

Just got back from weigh ins and things are going great. weighed in at 223 and everyone that saw me last week said I look weigh better this week! Thqats what I said I would do and I did it. I have a final spray tan at 2, competitor meeting at 3, and pre judge starts at 4:30. Cant wait to go get it on. I am amped up! This is my destiny! Love you all!

1 day before Nationals

Well, I managed to get to a computer after all. Flew in yesterday around 5. Very smooth flight. finished my meals and had my buddy Kris Lecomte help me get the remainder of last weeks tan off and a new coat on. Passed out and I'm back to the carb up today. Today I also have two spray tan sessions. I will not be weighing in tonight. All though my weight this am was 223.8 by the time the weigh in starts tonight around 8 I will be too heavy. So I will do the late weigh in tomorrow at 9 am. Everything is going very smooth and I am just sticking with the game plan. I have so many people to thank when this is all over. None of you will be left out!

Off tho Nationals!!!

Off to nationals to battle for the championship. I am going to be way better than I was at Easterns. Body weight this am was 222.2 which is very lite for me, and I am extremely flat! That's what I wanted though! Now I can take a very similar aggressive carb up approach like I did last week and really fill my muscles up!! I am so excited to get out there and battle! Keep sending me your positive energy! I am feeding off it! Talk to you all when I get back!

Last gym day before Nats!

Morning body weight is 225.4 which is 1.5lbs lighter than I was at this point last week and I definitely lost pure fat. My legs are as dry and separated as ever and I am really excited to watch myself fill out. I am very flat, so I wont be going zero carb today, but my carbs will be low. I am dong 40 min of cardio as soon as I finish typing this. I will then get two meals of low carbs in and go train some shoulders, arms, abs and butt blaster, then finish with 20 min on the STEPMILL!!!! After that I have a couple clients then I just rest and pack for my journey to Florida tomorrow! I am so excited but VERY CALM. I am ready for this. I have never been so ready. I have put in the work and its my time. Carb up begins tomorrow. Thank you to everyone who has supported me through all this!

Video Interview!!

Check out my video interview on www.musculardevelopment.com after winning the heavyweights at the Eastern USA!

Easterns, A bittersweet victory

I am already back to my diet for Nationals, but I will rehash the weekends events first!
Friday, there was a terrible accident somewhere on 9a going into the city. So what should have been an hour and 15 min ride turned into 3 hours!!! Seriously! That is no exaggeration. Once I got to my hotel I had to tan more. It was all ready late and when I was done I just passed out! I woke up at 7 and checked my weight. It was 224! Perfect. The scales are always lite at these shows so I knew I was good. I pounded 4 whole eggs and a1/2 cup of cream of rice with a banana and went to check in.
My weight at check in was 223.2. Like I said, I knew I would make 225 cus the scales are always lite. I went to a little spot in the corner and sat and ate until it was time to go. There were 207 competitors in the show so I sat for a while! My class had 24 guys in it, and ten or so were very good! Most notably this one guy Paul Sousa. This guy was shredded. Possibly the best condition in the show. I knew if I could get by him the show was mine!
When they called us out it was a showdown between Myself, the guy Paul, and a 4th place Junior nats and recent East coast over all champ Robert Youells. We were immediately removed so I knew I was at worst third, but truly felt like my combo of shape and size could not be beat!
By the time the nite show came around I was very dehydrated, but I didn't want to drink cus I had a feeling I was in it for the overall. I hit the stage for my routine like an animal! I was beyond fired up! The crowd was insane!
First place! I won my class and went on to the overall!
Unfortunately I did not win the overall. I am still kinda confused by this and one of the judges actually told my mother that I got robbed! Oh well, that's the past. Nationals is the future and I am gonna be even better!
Thanks so much to everyone that was there! It meant so much to me!!!!
If you want to see my routine from the Nite show go to www.rxmuscle.com and look in the recent videos section!

1 day out of Easterns!

I am one day out of Easterns and this will be my last blog until its all said and done. I woke up this am at 6 to see where I was at. When I looked in the mirror I was shocked at the body that I saw. I have never looked like this. I was PERFECT! So I got on the scale and it said...226.8! Uh oh, I thought, that's kinda heavy! So I worried for one second, and then I removed those thoughts from my mind and went to bed saying everything would be PERFECT! I got up for good at 8:30. Looked in the mirror and noticed I had lost some fullness, so I had a good feeling about the scale. Stepped on and it read 224.5! Perfect! I am gonna be a BIG, BAD, heavy weight tomorrow! This prep has been so awesome and I have so many people to thank, but I will do that all when I return. I am headed to Manhattan this afternoon and from now till then I am just gonna keep getting better. It is truly exciting to watch!

Almost game time!!!!!!

I am about to go to bed. Tomorrow will be my last day of prep in my strive for perfection. I can honestly say, that for the first time in a while... I am DAMN pleased with how I look. Its a tug of war match with my metabolism right now, its revved up like never before. I am eating 600 grams of carbs a day to try to maintain my size and fullness. So far it is working, and I'm getting leaner! How awesome is that?! I will give you a final body weight tomorrow morning, but I all ready know, I am gonna wind up a ....Heavy weight! That's right! I cant believe it. Down almost 50lbs. Best condition ever, and full too! No flat PJ this year! I cant wait to display this. One more day to improve!

Help a good cause!

http://www.fightblindness.org/site/TR/VISIONWALK/VisionWalktr?pg=personal&fr_id=2650&fr_id=2650&px=1965721


Please check this link out and make a donation. Its for a really good cause, and it has effected someone very close to me. Any donation would help!
Thanks!

4 days out!

Today will be my hardest day. Usually I sleep from anywhere till 8 the earliest, to 9:30 the latest...today I was up at 6. I was so hungry that I couldn't sleep. Plus, the peeing every hour wasn't helping. Today will be ROUGH. Bout to start my cardio. gonna get 2 meals in and then blast my back. No easy workouts for me. Lots of guys go easy at the end. Not me!! I will be doing barbell rows and heavy Dead lifts! Then its off to work to train clients. Hopefully I wont pass out when I am training them!
I cant thank all my friends and family and friends enough for all the support I have gotten. Today's morning body weight was 229.

2 more days in the gym!

2 more days in the gym, and then I rest for 2 days. Then... I hit the stage! Today was tough. Just protein and greens today...again, but its all gonna be worth it when I hit the stage with my all time best level of condition. I trained chest today, it was rough but I pushed hard. Tomorrow will be the hardest day yet. 45 min of cardio in the morning. A grueling back workout in the afternoon followed by the dreaded STEPMILL after! God I hate cardio! lol. I don't complain though. I just do it! I cant wait to see everyone Saturday!

6 days till Easterns

I cant wait its almost here. My current body weight is 233lbs. That is a solid 10 lbs bigger than I was at this point last year with just as good condition! I am very excited to go through this week of prep and watch my body change. I am feeling pretty tired and weak, but that's expected at this point. Pretty soon I will be showing my new and improved physique on stage! i hope many of my East coast fans and friends can come check out the show.

2 weeks out!

Morning body weight today was 234.8. Lots of things popping this morning. Legs are starting to really separate and I am seeing some lines in my glutes that I have never had. Just makes me wanna keep pushing harder. Starting to get excited now! Training is going well. Still killing it! My leg workout is up at www.rxmuscle.com I also take my shirt off and pose at the end, so check it out. Its a very good video!

2.5 weeks out!

Well, its only 2.5 weeks till my big day in NYC for the Easterns. My body weight is 236.6 and I am very lean. All I need to do is get these damn glutes striated which is very hard for me. I will not give up, I will do what it takes to striate them. At this point a typical day for me looks like this:
wake up and get right on the treadmill for 45min of cardio.
Eat breakfast and answer emails from fans and clients.
get food prepped for the day.
Leave for the gym to train clients.
Train my self extremely hard for 60-90min depending on the body part.
Train more clients
Tan and hit the grocery store.
Cook more food for the next day.
back on the treadmill again for 45 more min of cardio, usually around 10-11 at night
shower
eat once more than back to bed.
Its a long draining day, but its gonna be worth it!
I shot a bad ass Leg workout for rxmuscle.com at Bev Francis powerhouse gym on Monday. It should be up any day now. At the end of the video I take my clothes off and hit some poses in the gym. This will be the first and last anyone sees of me until the show is over.

5 weeks and Maury Povich

Ok, I am now 5 weeks from Easterns and after really pulling the cals back I am starting to look the way I want. Morning body weight today was 247. Strength is still up and workouts are great. Doing to 30 minn sessions of cardio, Moderate intensity. Increasing it on monday, sigh! lol


Just found out that my Episode of Maury Povich will be airing on thursday Oct 15th! Check it out!

New Video

I shot a video with Muscular Development about 10 weeks out from my show. Go to www.musculardevelopment.com and check it out. I'm training shoulders with Evan Centopani.

R.I.P. Kaye Braun

My aunt Kaye Braun passed away this weekend and the funeral service was today. Its unfortunate that I never see alot of people on my fathers side of the family until occasions like this. I didn't know her well but from what I understand she was with me quite a bit when I was a baby before my parents separated and thought the world of me. I wish I could have known her in my adult life. She is in a much better place now.

Kaye Elaine Braun
July 26, 1941 to September 18, 2009

Team Universe

So this past weekend was the Team Universe which is the biggest Drug tested competition for Bodybuilding, fitness, figure and bikini in the country if not the world. The weekend was a success for many of my friends including SPECIES own Kat Ramirez who won the E class and is a new IFBB Pro.
I was there helping Nicole who looked by far the best she has ever looked. She worked her ass off and I came up with what I believe was an excellent game plan for her. Unfortunately the judges thought otherwise and did not place her well. This left us both EXTREMELY upset and me down right MAD!
I talked to numerous people including a judge who thought she should have placed at the worst...2nd!
Oh well, I would be lying If I said I wasn't still mad, but I need to move on and focus on me now!
Training is going great! I will give you guys a body weight update soon!

Team U and the lost Cell phone!

SO I have been having the most Intense week of workouts and things were going great until today...My phone is destroyed, yup its done. I lost all my contacts!!! I lost so many numbers and I don't remember anything off the top of my head! So everyone please email my your numbers to pjbraunfitness@yahoo.com I got a crazy new blackberry today with Internet access so once I figure out how to use this damn thing I will store all your numbers.

Tomorrow I head to NYC for Team Universe. So many of my friends are competing its going to be a really awesome and LONG weekend. Good Luck to my client Nicole Vitale who looks amazing!

10 weeks out!

Well, as of Saturday I was 10 weeks out and my body weight was 254.2. All though I am right on track, I have decided to bump things up a bit. Cardio is up to 30 min in the am from 20 and I have reduced my calories by about 400 cals a day. This will be a test stage for a week or two too see how my body responds. I have not had a cheat meal yet either.
My groin is feeling good today and I took it easy all weekend so hopefully I can train legs hard with No problems.
lastly, I want to congratulate my good friend James "Flex" Lewis and his wife Shina for both winning the Atlantic city Pro. Flex won the 202 class and Shina won the Bikini overall! Great job too the both of them!

Sept 8

Strained my groin yesterday! Very mad! Just need to take it easy and hopefully I will be OK by next week! i got stupid on the Leg Press yesterday and tried to do too much weight, I felt a strain and immediately stopped. I had to scratch most of my leg workout after that with the exception of Leg extensions, which I wound up doing 10 sets of to try to make up for what I couldn't do.
Morning body weight is 256. I love what I look like this far out! I stared doing cardio a week ago. 20 min moderate intensity. This week I am going to start playing around with the incline when I walk! Fun stuff, lol.

North Americans and Maury Povich

I've been very busy as usual. Always working and on the go. Always traveling around. How do I find the time to train like I beast everyday!?
Last week I was in Cleveland from Wed to Sunday attending the North Americans with my good friend Kris Lecomte. Kris is a good bodybuilder who is sponsored by Dorian Yates' new company. Kris wanted me to come out with him and make sure he was on top of his game, which he was! He weighed in at exactly 198 lbs with crazy condition including striated glutes!!
Kris wound up finishing 8th in a very tough light heavy weight class, and although he was disappointed, I was very proud to be a part of it because he was at his all time best!

While out there I trained at IRON ASYLUM GYM. Owner Jerry Beck invited me to come and I was glad I did. The gym was totally hardcore and the basement was like a dungeon. The gym was equipped with tons of good stuff and had an over all Bad ASS attitude! Overall the trip was exhausting and I was glad to get home Sunday night.

Today I had a small part on the Maury Povich show. I along with Big Sean Allen, aka BSA were asked to be shirtless on stage during a couple performances by some talented little people. I got to meet Maury as well as Midget Mac, and IT from I love NY, LOL!!
I'm looking for ward to a relaxing weekend! I'll give a weight update soon.

Iron Asylum Video

Shot an Iron Asylum video for rxmuscle.com Its up now so go check it out! I trained chest just inside of 15 weeks out from nationals.
Tomorrow I leave for Cleveland to help my good friend Kris Lecomte who is competing at the North American championships. Kris is a very hard worker and I'm excited to be out there helping him. Anyone who reads this that will be out there please come introduce yourself!

New client testimonial

I have another testimonial up in the training section of my website. Check it out. My client and great friend Jillian Reville. Her before and after pictures are quite impressive.

8-22

13 weeks out from Nationals and I'm feeling very pleased about my progress so far. I am about as lean as I was at 10 weeks out last year so I think the extra time dieting is gonna serve me well. No cardio yet because I am still dropping at a steady pace from the diet. As soon as I hit that plateau...Cardio starts.
Work outs have been balls to the wall! I have never trained this hard in my life, but that's whats gonna separate me from everyone else. This damn arm injury is still nagging me like crazy but I must push on. Here is what I did for my last back workout:

Lat pull downs to the front, super set with stiff arm pull downs. all sets are of 15 reps for both exercises. 60 sec rest in between sets.

Bent over Barbell rows at a 90 degree angle with a overhand grip
set 1- 135- 15reps
set 2- 185- 10 reps
sets 3- 225- 10 reps
sets 4, 5, 6- 275- 8-10 reps
set 7- 225- 20 reps ( i get sloppy at the end of these)
all sets are done with 90 sec rest

1 arm dumbbell row
3 sets of 8 reps with 130lb dumbbells
90 sec rest in between sets

seated close grip pulley rows
sets 1- 150lbs- 15 reps
set- 2- 170lbs- 15 reps
set- 3 - 180lbs for 15 reps
30 sec rest in between sets

Rack Dead lifts
set 1- 225 - 10 reps
set2 - 315- 6 reps
set 3- 405 6 reps
set 4- 405 6 reps
set 5- 315- 12 reps

There you have it. Lots of volume and a fast pace! This workout wiped me out

aug 19

Just a little over two weeks of dieting and I'm way down to 261 already. Lost a lot of crappy water weight and now I seem to be stabilizing. I am so excited for this year. Training is going great. Saturday will be 13 weeks out! More updates soon! Check out my guest pose video with Evan Centopani from the Space Coast Classic in Florida. The Youtube video is up. Just type in pj braun and evan centopani guest pose into the search and it will come right up. That is the last footage of me before I started my diet.

3 long months and I'm back

Well everyone....its been quite a while but I am back.
Where have I been you ask???
On May 17th I watched my best friend Evan win his first Pro sow, the NY Pro. The whole day was an amazing experience. very surreal. I have never been so excited at a bodybuilding show before. Too see my good friend on stage beating guys that I had posters of when I was a kid was truly incredible!
The next day I broke up with my long time girlfriend Nicole. That's all I want to say about that, but for lack of a better word, I was devastated.
So for a long time I really didn't feel the urge to communicate with anyone. I get like that when I'm very upset. I don't like to talk about my problems.
During my depression I lost some weight and injured my arm pretty bad, and my hip as well. This made what was a very productive off season very painful to go through.
With the help of my family and a couple very good friends. I am happy to say that things are getting back on track and I am now more focused then ever before! My business is doing well and my training is going great despite the injuries!

Prep for Nationals started on August 1 at 275 lbs! I am currently at 262 and feeling great. I am going to bring a whole new freak to the stage this year! I've never trained this intense and focused, and believe me, I am always intense, but this is a whole new level!

For all my friends and fans wondering where I have been...Braunster is back!

may 15

I was on Off Topic Radio last night. It was really fun. Those guys asked me some funny questions. Anyone one who wants to here it can go to www.rxmuscle.com and click on radio, then go into OFF TOPIC, and you will see my show.
Tomorrow is the NY PRO, I am so excited! My friend Evan Centopani is looking so good and I think he is going to take the show! only 24 more hours!!! I will give you all the updated when I get back!

may 6

Felt good to be back in the gym for legs on Monday, but my hip is still very tight! I need to get some more deep tissue work and focus on some flexibility! Yesterday was chest and I decided to do some flat bench, after I did my heavy sets I repped out 225 for 40 reps. That was a personal best. Every now and then its good to do something out of the ordinary like that. Today is a rest day and I am taking full advantage of it!

may 1

Great back workout yesterday. Back has been going consistently well for me lately. My main man Albert joined me yesterday. I hadn't seen him in a while and it was good getting a workout with him. Tonight I am going to see the new Wolverine movie, I was a bit of a comic book geek for a little while when i was young and wolverine was always my favorite. I will give my critique tomorrow!
Got some deep tissue massage on my hips yesterday and boy am I sore! I really needed it. All the heavy squats have taken there toll on me!

april 30

My back work out is up at www.rxmuscle.com Go check it out!

april 27

The past couple workouts have been OK. Today I am skipping legs. My hip is a little tweaked and I have been fighting off some mild pain that hasn't gone away. I haven't skipped legs since last year, so I think I am due for a break!
I have been loving this summer weather here in CT, but I know it wont be lasting much longer!

april 24

As i said yesterday, I went down to Bev Francis' Powerhouse gym in Syosset Long Island yesterday to shoot a back video. The video went pretty well, and I think the voice over went well too. The video is edited down, so its kinda quick, but I am moving some decent weight and I think its pretty informative! The video will be up on www.rxmuscle.com this weekend sometime so make sure you check it out!

april 23

Training has been decent this week, could have been better so far. Today I am heading down to Long Island, to Bev Francis' Power House gym. Its been a while and I'm looking forward to it! The reason I am going down is to shoot a back video for www.rxmuscle.com
My back is a very strong body part and I plan on throwing around some weight! This is gonna be the best workout they post! So, time to get moving. I will be back on tomorrow to give the details about the video!

april 20

Finished off last week with some really good workouts! Rested yesterday and today I'm back at it for quads! I have been really focusing on my legs and hopefully it shows next time I'm on stage.
That's all for today, I'll be back with more details tomorrow!

april 15

Off day today and I took full advantage and did nothing but rest! Sometimes its good to do that, sit around, eat and relax! Tomorrow its back to the grind for back. My back workouts have been going awesome lately and I'm getting pretty strong on certain exercises! So far this weeks training has been solid. My hips are a little tight and sore, and my left forearm is still bothering me. Other than those two things, I'm feeling great!

Happy Easter

Happy Easter all! Hope everyone had a nice time with there families yesterday. I was down in the Bronx with Nicole's Fam. had some fun tossing around the football with her nephew Christopher for a while. Its been a while since I messed around with the pigskin.
My training was great at the end of the week last week. Hopefully I can have a big week this week!
Still sitting at 270.

april 8

Whats up everyone, its been a while but I'm here today to say whats up and let you know whats going on. I apologize for not blogging often, I know some of you really enjoy this and I really appreciate that. I have been in a rut, but I think I'm out. Nothing too bad, not out soul searching or anything like that,lol. I was just really sick twice this winter, the antibiotics kicked my ass and I was just feeling very drained! I still don't have all my strength or weight back, but I look and feel pretty good, so I'm not gonna complain.
Happy birthday to my boy Evan Centopani. Ev's bday was yesterday, I love that kid like a brother.He is looking insane right now. 5 and a half weeks till he makes his pro debut, I cant wait!
For those of you who don't know, I will be guest posing at the NPC Space Coast Classic in Melbourne Florida this July! I cant wait, check out the website for the show at www.npcspacecoastclassic.com
Also, I was just asked to guest pose at the NPC Empire States as well. that will be in July also, so it will be a busy month! checkout the website for that show it will be in Rockland County! www.npcempirestates.com
That's all for today, I'm off from the gym just relaxing. Aside from a bad tendinitis issue in my left arm I'm feeling pretty good! I'll be back on more often now! Current weight is sitting around 270.

march 26

My body is beyond sore this week. My calves are the worst, and my neck is pretty bad too. I think my electrolyte balance is really thrown off from my illness and the antibiotics. I'm really tired too! Today is my last day of antibiotics, so hopefully I start feeling better. No more setbacks for this year!!!!

Feeling Better!

I'm feeling better now. That was the first time I have ever had Bronchitis and boy did it suck. I still have a bit of a cough but I am feeling much better. Missed the entire week of training last week. My body weight went from 276 on Monday to 263 on Friday! I am really pissed about the weight loss. I got back in the gym on Monday for quads and I felt very weak! I felt weak yesterday as well. Today was a rest day, so I went to Dr Mikes to get some treatment done on my bum forearm.
I finally got a facebook page, so come check me out and send me a friend request!

Very Sick!!

I apologize for not blogging this past week. Training was going great! I thought I made it out of the Arnold without getting sick this year, but I was wrong! I have a 102 fever and am waiting for my antibiotics because I have Bronchitis! I will be back posting again as soon as I feel better!

Arnold Classic recap

Thursday- Landed in Columbus and made it to my room on Thursday night around 7ish. It was funny, but on my plain was fellow SPECIES athletes Irene Anderson, Italian super star Mavi Gioia and her husband. I was pretty tired when I got to my room, so I got some food, took a shower and went to bed.

Friday- Day 1 of the expo. I arrived at 11 and it was already packed. To those of you who have never been to the Arnold Expo, over 100,000 people come through each day to check out all the events and festivities. I was surprised how many people actually wanted my autograph this year, I guess I'm doing something right. Aside from myself and IFBB pro Gy Cisternino, there were no other men in the booth. Our booth was loaded with women. IFBB figure pros Arina Manta, Julie Ann Kulla, and Catherine Holland were on hand. we also had IFBB pros Colette Nelson, Dena Westerfield, Isabella Turrell, as well as upcoming competitors like light weight Jen Cowan and the woman they call "The Future of Womens Bodybuilding" Britt Miller.
The Expo was very busy and it was non stop madness all day. Our booth was positioned directly Across from the Animal Cage, which had awesome metal blasting all day!!
I left the Expo at 6 and went back to my room to relax for a bit. My roommate Evan Centopani is dieting for the NY Pro, so you know there was no way he could miss a work out. We went to Metrofit gym and trained around 8. It was a mad house in there. Everyone from IFBB pro Mike Liberatore to Future IFBB pro Mark Alvisi was training. I had a decent workout ( shoulders and arms) but it was way too crowded.
Evan and I left and ate at Morton's steakhouse, then we went back to the room and passed out!

Saturday- Saturday was even more Insane. I was there at 9 and it was all ready mobbed. Triple H was there at 2 to sign autographs and it was complete pandemonium until 5 when he left!
Saturday night I ate with Trey Brewer. He is one big kid. 23 years old and a solid 300 lbs. People like to hate on him, but he will be pro in the next couple years for sure. After I showered I went over to Mr Palumbo's room to hang out a bit before the after party at club BOMA. I got to eat a burger with Triple H and BS with him about wrestling and bodybuilding, he's a genuine fan of the sport! We left Dave's hotel and rode in Triple H's Huge Hummer Limo to the club. We pulled up right in front of the club and got to walk right in skipping the whole line. My kind of entrance!!!
Once in the club, things took a turn for the worse, after one drink I realized that my wallet was missing! I went into panic mode and started searching all over for it. I looked all over the floor, outside in the grass, had the limo guy come back so I could search the Limo...NOTHING! I was so bummed, I had a flight home at 8am and I had nothing, no ID, no credit cards and no money! I retraced all my steps until I got to my starting point, my and Evans hotel room. There was my wallet, sitting on the floor waiting for me at 4am!

Sunday- I didn't bother going to bed for 2 hours, so I stayed up until it was time for me to go to the airport. As soon as I got on the plain, I passed out. When I woke up I was landing at JFK. My beautiful girlfriend Nicole was there waiting for me looking extra hot!
Over all, It was an awesome weekend. I had a great time meeting new fans, and made alot of new friends! I am all ready looking forward to next year!

Off to Arnold!

Its finally here! I'm leaving for the airport in about 2 hours! I'm very excited for this years Arnold. I managed to get in 3 heavy workouts for legs, chest and back, and today I am taking a needed rest, and will spend the day traveling. I'm gonna miss my girlfriend, but I really need a break from my everyday life for a few days!!!
I will be sure to take tons of pictures. I think our Species booth is gonna be nuts, especially with Triple H hanging out on Saturday!
A detailed blog is in store for Sunday when I return so stay tuned!

mar 2

My good workouts continued last week and I am hopeful that I can keep this going! Aside from my forearm injury I am feeling the best I have ever felt! If I could just get this damn forearm fixed I would be ecstatic, but my life just doesn't work like that.
Nicole's brother seems to be doing a lot better and I want to thank all of you for your kind emails and texts, nice to see so many people who care!
I leave Thursday for the Arnold and I am so Excited. The SPECIES booth is going to be AWESOME! I will be there all day Friday and Saturday signing autographs and taking pics, plus we will have Triple H in the booth on Saturday! I encourage you to stop by our booth if your attending the EXPO!

feb 26

Another good week of training so far. Blasted legs on Monday and chest on Tuesday. Yesterday I did nothing for 90% percent of the day, but I needed the rest. Today I will be training back. I cant make it up to Montanari bros today, so I'm a little bummed! Hopefully my streak of good workouts isn't broken. I will let you all know...

feb 23

Last weeks training was the best I have had in quite a while. Tuesday I blasted some big weights on chest day. Thursday, I went up to Montanari Bros golds to train with the CT bodybuilding crew. My back was throbbing by the time I was done. Friday I was back up at Montanari bros again for shoulders and hams. I trained with Chris Tuttle, along side big Evan and Keith. I dont know what came over me, but I was able to hammer strength shoulder press 4 plates a side for 5 strict reps. I have never gone over 3 and a quarter. Saturday I was down in the Bronx to train for the first time at Star Fitness. I had a great workout. Hopefully I can keep it going this week!
Currently I have been sitting around 275 for a while now, but I seem to be looking a bit harder.

Get Well Soon

My girlfriends brother and my friend, Chris Vitale has been hospitalized for a week now. He has an Awesome wife and two adorable young sons. If I could ask all my fans and friends to please say a prayer or send a positive thought to him and his family it would be very much appreciated.
Thank you all very much!

feb 17

Yesterday I was at NYSC in Danbury for quads. Not my normal leg day gym, but the change wound out working out great! I had a great workout and I was feeling pretty strong. I needed that after missing a week and then going half assed all last week.
For some reason, I was not able to fall asleep last night. Fortunately I did not have to be up for anything today, but I found myself laying in bed wide a wake past 5 this morning. I finally dozed off till about 7:30, manged to force my self back to sleep until about 8:45 and then back to sleep again till around 10:15 when I decided to get up. I feel a bit out of it today, hopefully I can get to sleep early tonight!

feb 15

Yesterday was the worst my stomach has been yet. I had some yogurt and started taking some acidophulis. Damn antibiotics. Went to the gym to train arms. It was a crappy workout. I was feeling dehydrated and I couldn't get a pump. Next week I will be going at it full speed again and hopefully I can report some nasty workouts.
Valentines day was great for Nicole and I. We had such a nice dinner and stuffed ourselves with great food. Ripe is a great restaurant and I encourage you to try it out if your in the NY/CT area!

Valentines Day!

Finally off the Antibiotics, I hope my stomach starts feeling better ASAP!!!
I went with Nicole to see Friday the 13th last night. It wasnt very good, not that I expected it to be,lol.
Huge SHOUT OUT AND CONGRATULATIONS to my friend Mike, who gave birth to his first child Mason Michael Buckels on Feb 1!!!!!
Today is Valentines day people, go hit the gym and then do something romantic for your partner. Don't be that guy who doesnt believe in Valentines day!

feb 12

Big news! I finally changed the front page of my website, so send me an email and let me know what you think. It's about time I got those old pics down!
Trained back today. I really wasn't that into it. I still don't feel that great, and the antibiotics are doing a number on my stomach. Tomorrow as my last day, thank god!

feb 11

I know its been a while, but I was very sick and really didn't have much to say. So, I'll make this blog nice and long so we can all get caught up. Feb 6, was my birthday and I spent it in bed sick,lol, but I also got on some much needed antibiotics that day and am feeling much better now. I was so sick, that I couldn't train last week, I was miserable. The antibiotics are definitely doing a number on my stomach, but I am doing my best to keep all my meals in and haven't lost any weight. I started working out again on monday, but I'm only going about 75% for the rest of the week.
For those of you who don't know, Dave Palumbo and John Romano are no longer with MD. Sunday the 8th Dave and John Launched there new website www.rxmuscle.com The site is awesome and I am pleased to Announce that I have my own Q and A thread in the Celebrity section! I encourage all of you to come and check it out!
The Arnold Classic will be here shortly and I'm getting very excited. I will be in the SPECIES booth all weekend signing autographs, taking pictures and just hanging out! If your going to the show, please come to the SPECIES booth and say hello!
Big SHOUT OUT to my Gramma Lynn, her birthday was feb 8th!

feb 4

Everything was going great, and then...BAM...I'm frigging sick! This sucks!!! I am miserable, trying to do my best to keep eating, but its hard. Hopefully I start feeling better soon! Morning body weight today was 273.5

jan 26

Had a nice weekend. I went to the movies to see Notorious on Friday night. I am not the biggest rap fan any more, but I grew up during the crazy east coast, west coast rap wars and am still a fan of Biggie. The movie was pretty good, and I learned a few things I never knew.
Saturday I met up with my buddy Mark to train in New Haven. As always Evan and Keith were there, but this time Guy Cisternino and my buddy Kris Lecomte were in the house as well. I blasted arms and then had to hurry home. A bunch of my meat head friends were going out on Saturday and I decided to tag along and watch the madness. We went out to Stanford to go to this cub, GRAND. It was a nice place, but I was kinda bored so I left early around 1ish with Mark to head home.
Yesterday was all about relaxing, but today its back in the gym for quads! Morning body weight today was 273.5.

jan 21

So far so good this week. Legs and Chest are done and both were great workouts! Today I am off and just relaxing. Trying to keep shoveling the food down, it becomes a hassle at times, but its the only way to really put size on!
Jets just hired Buddy Ryan's son to coach next year! I'm excited because he comes over from the Ravens who are known for their vicious D! We couldn't stop anybody the second half of the season!
Morning body weight 270.

jan 16

Another solid week of training so far. Sleep pattern was off this week, but I felt very rested on Monday and because of my extra energy I am still sore in my legs today! I saw Dr Mike twice this week to work on some tendinitis in my left forearm, but aside from that my body feels pretty good. The Arnold Classic is coming up an I am excited to be in the booth representing SPECIES. I don't have much planned for the weekend other than watching football on Sunday, but I am excited for the games. My weight gets to about 273 at night, but I still haven't cracked 270 first thing in the morning yet.

jan 12

I had a great weekend! Friday I went to see Gran Torino with Clint Eastwood. What a great film, Eastwood all ways turns out great flicks. I highly recommend it. Saturday I went up to Montanari Bros golds to train arms. I all ways have great workouts there. I know I say it alot, but I love training at Golds! Saturday night I stayed in and watched Juno with Nicole, another great film. But, first I watched the football games. I predicted the ravens, but definitely not the Cards! Yesterdays games where also great. I wasn't surprised that the Eagles beat the giants and Pittsburgh looks to be the Superbowl fav. I feel pretty rested so I better have a good leg workout today! Every week has to be do or die when I train my legs!

jan 9

This is my first post of 09 so happy new year all! I have been very busy lately! Between training myself and my clients I have been really putting the miles on my car. I have been down a bit on sleep lately and its catching up to me now. I have had some very good workouts though. Yesterday I trained back with Big Evan, Chris Tuttle and my boy Keith aka Vincenzo. I always have great back workouts with those guys! I'll be doing my best to blog more so keep coming buy. Current morning body weight is 267.