Good Season for the Jets

Tough loss for my beloved NY Jets yesterday, but they were not anywhere near as good a team as the Colts. It was a tough but exciting season and I think the Jets are gonna be pretty damn good next year. I love our new coach!
I pigged out on food all day for the game, but its back to normal this week and I am adding a 4th day to my workout split that has only been 3 days.
Weight this am was 247.8 but thats alot of water weight that will be gone in a day or two.

J-E-T-S JETS< JETS< JETS!!!!!!!!!!!!!!!!!!!!!!

What a game Yesterday! This is the happiest I have been in a while! I love this team, and I love our coach! We play hard nosed, smash mouth football! Off to the Colts for the AFC championship! I am so excited!

Still training 3 days a week trying to get my injuries healed.

New Year New Beginnings

Happy New Year!
I know its been a while since I have posted, and I apologize for that.
Its 2010 and I am very excited to announce that as of January 1, I have signed my first REAL contract exclusive with SPECIES NUTRITION!!!!!!!!!!!!!
I am very excited for the upcoming year!
I am still taking it easy training 3 days a week. Doing cardio about 5 days a week and eating very clean. I weigh 240lbs. I am the best man in my best friend Jay Castaldi's wedding at the end of the month and I cant really expand my frame any more or I will not fit in my tux! come February I plan on getting back to my regular 5 day split and making some serious improvements.
Still going through some drama in my personal life, but I am hoping to put that to bed for good soon.

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!