I'm back...

I took a little time off from the blog, but not from being a bodybuilder. I'm still hitting the weights hard, along with Alex and Jon, but we have added a couple more to the wrecking crew. We now have Dave and Donnie, Dave was a 300+ guy and when he came aboard a few months back, he was over 315. Now as of today he's weighing 299, the goal is 5 pounds a month and the way he is so focused on his food and the way he trains so intensely, I can see this goal being obtained every month. Donnie on the other hand is a guy who is too strong for his own good, this guy has a powerlifting back ground and if you were to look at him, he's not an overly big guy, I mean he's big, don't get me wrong, but he's defiantly not as big as he is strong. We find ourselves having to step him back, because he tends to over do it and hurt himself. It's just a matter of adjusting his approach to the sets, sometimes I think he rushes up the weight too fast and he's not fully warmed up

Alex is bigger then ever (if you don't ask Rodney) his arms have to be over 20" now, I wish I could put on body fat like him and keep a small waist, like he does. I would look like a fat beer belly biker dude, if I ate like him... rumor has it, he gets up every night around 2am to eat cookies... maybe that's the trick!

Big Jon, is getting bigger, standing over 6'5" weighing 250+lbs, under 10% body fat is not a small guy, thank god for Donnie, now Alex and I don't have to try to push Jon on the weight, we have Donnie for that

As I mentioned last, I'm taking off this year from competing, planning a family trip to Italy and Spain for two weeks. I plan on coming back May 2014 to win the Jay Cutler Classic held in Boston, then head to the Master Nationals in July held in Pittsburgh, where I am shooting for top 5 this time around. In 2011 I placed 7th out of 24 and in 2012 I took 9th out of 30, so I will be happy with a top 5 placement come 2014.

I've been working on all my weak points, like my hamstrings (especially my side view) and dead-lifts really do that trick, I'm starting to get a nice ham drop from the side (who said you can't build big legs after 40)

Speaking of legs, (my favorite day) here is a breakdown of the damage done yesterday...

We started with walking lunges with just a broomstick to keep the upright posture. There is a nice strip of astroturf at the Natick Golds gym that is 25 yards long and we did that 10 times non stop, thats 250 yards of lunging. After that I couldn't get to the leg extensions faster enough to get the lactic acid out of my burning quads. We then went back and forth in between extension and lying down legs curls for 4 sets. Squats came next working our way up to 315 (except for Donnie who needed to go to 405 until he felt an ouch in his back, dropping him back down to 315) Leg presses came next 4 plates, 7 plates, 10 plates (all she holds) ending with 7 plates, then came 4 sets of hacks, followed by 4 sets of stiff leg dead lifts, ending everything going back and forth with seated legs curls and donkey calf raises
As always 3 sets of crunches ends the workout

Stay tuned for more updates


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