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!
Wednesday, December 23, 2009
Thursday, December 17, 2009
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!
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!
Saturday, December 12, 2009
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!!!!
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!!!!
Thursday, December 10, 2009
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!
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!
Wednesday, December 9, 2009
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!
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!
Sunday, December 6, 2009
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!
Thursday, December 3, 2009
2 new testimonails!
2 New Testimonials are up in the training section of my website! Check them out! Adams transformation was insane!!!
Wednesday, December 2, 2009
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!
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!
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