Step one; Get rid of all body fat.

Monday night at Natick gold's started with flat dumbbell bench press, 60,70,80,90,100 to failure. Incline free weight machine 185lbs 4sets, all to failure. Incline dumbbell flies, 50,60,70,70 all to failure and cable crossovers 4sets to failure.

Standing straight barbell curl, 4 sets to failure, French barbell curl (like a two handed hammer curl) 4sets to failure, preacher curls, 4 sets to failure

And what I mean by failure is, we don’t count our reps, we just go until we can’t go no more, while maintaining form. You go until you can't keep form or can take the burn anymore...

Alex and I held mandatory’s in one of the yoga rooms afterwards.  I basically called them out and we ran through them as you would if you where completing. We plan to do this after every workout up to the show. This only takes 15 minutes to run through 3 times and the benefit is huge. Gives you shape, hardness, control, burns fat, flexibility, strength, stamina, helps you relax and aids in muscles memory to name a few.

I always believed that muscle memory comes from visualization and how you see yourself and remembering how you look will help you get back to where you were, faster. Always strive to see yourself better , so that your muscle memory keeps growing as well. sB

Tuesday night at Natick gold's was LEGS... Alex and I ran them backwards, Donkeys, Lying legs curls, seated legs curls, stiff legged dead lifts, leg extensions, legs presses, we started with 3 plates each side and did 4 sets going up 3 plates each side each set, ending with Jefferson’s for 3 sets

Just only after 3 days of Alex going back to 25 grams of carbs a sitting, his weight came right back off, from 205.4 on Saturday to 201 today.

What this tells me is if Alex eats 50 grams of carb's every 2.5 hours, instead of 25 grams every 2.5 hours he will be 5 pounds heavy (more filled out) and at 50 grams of carbs he's still dry, which tells me we might get away with 75 grams or 100 come contest and add 7 to 10 pounds of muscle weight

Step one; Get rid of all body fat. Step two, Fill your muscles up with as much water as they will hold, Step three, Get rid of all your subcutaneous water.

sizeBIGGER

Shrink wrapped

Alex ran another 50/50 week of carbs/protein. We wanted to see where his weight would stop and how he would look when it stopped.

8 days later, 205 was where he stop and leveled out. Now at this 205 he's so much bigger looking and leaner, then he was the first time he was at 205 (on his way down to 200) which was 3 weeks ago.. 

Let me break this down... 3 weeks ago Alex was 205 coming down from 209 the week before and 214 the week before that, by eating 25/50 carbs/protein. 2 weeks ago when Alex got to 200lbs, we upped his carbs to 50grams a sitting and he slowly climbed back up to 205 within a weeks time and stayed there for the following week as well, which tell me he's carbed up to the 50grams. Now this time at the 205 weight he's so much bigger and even leaner

We did this to show the kind of effects carbohydrates have on your body. You can really notice much more so, what foods do to you, when your body fat is low. That is the time to learn yourself and take full advantage of the opportunity.

So this week I also wanted to show Alex what sodium can do to you as well, so Thursday night at 6pm we both went zero sodium until Saturday morning (today), like if it was contest day. We only ate boiled chicken and potatoes for all of our meals, drank distilled water, stopped our vitamins, completely zeroing out our sodium... zip went the skin!

The one time I didn't take pictures... sorry!

As expected our skin became so dry. You could really notice how different our skin looked. We lost around two pounds and that two pounds of subcutaneous water makes a BIG difference.

So now that we see what we can do in a short period of time, lets get back to business, which at 6 weeks out today, is still getting ripped.

Alex will now go back to 25/50 for the next 4 weeks and this will rid any remaining fat he's carrying and then when he's two weeks out, we will decided when to start going back up with the carbs and begin growing to the show

sizeBIGGER

It's called Prowler 2

I think they should call it, Leg Destroyer 2!

Instead of lunges today, we added this exercise and I got tell you, WOW we will be doing it again!
The Gold's Gym in Natick has a 25 yard strip of Astro-Turf that this thing slides nicely on.

We started with Squats, 1 plate 2 plate 3 plate 4 plate, I was done after 3 plates and dropped down the weight for my last set. Then onto the Prowler 2.

You slide 45 plates onto those poles, we started with one on each side and down and back we went on the turf. On the way down, we put our hands high up on those polls and pushed our asses off as faster we could, like doing a sprint. Man the whole back of my legs filled up quick with blood. On the way back, we held our hands on the top smaller horizontal bar, which was harder and put your body more parallel with the floor, hitting your quads like crazy, we sprinted back We adding a 45 aside, we did it again. I was DONE then, my legs hurt so much!
The lactic acid build up was so intense, I couldn't even bend my legs anymore, they felt like burning springs.
Knowing the only thing that gets the lactic acid pain to go away is to do another set of something and fast, next was leg presses I couldn't wait to do my set, we starting with 3 plates aside, then 6 then 9 for 3 sets. It worked, the pain was less, but the pump was still there and I still couldn't bend my legs. Next was Stiff legged Dead lift, then Leg extension, Leg curls, (doing leg curls my quads where on fire, because I had to bend them to do the curl, pretty awesome feeling!), Donkeys calves, Abs, then off to the posing room
I love Leg workouts!

Alex weighed in this morning at 201.8 down 5.2lbs from last Saturday's 207. He looks better and better each week. For this coming week, we are upping his carbs, going back to what he was eating when he first started 5 weeks ago. What we should see is a bigger Alex, just as cut and even looking more cut in certain areas and the weight should continue to go down as he continues to burn fat

Here are the latest pictures, I have to point out, we just trained legs and his legs are washed out completely after what we just did, so you are not going to see, what we see, when we look before we train. Not to worry, his quads are separated already

Still haven't got the lighting right yet
sizeBIGGER

A little history and the compulsories

This morning Alex and I trained legs, we ran it backwards, which we do every once in a while, starting with calves into hams, then quads, most of the time ending with squats, but not today, after training back the night before, the lower back wasn't having it. But we still had a sick leg workout with a sick pump!

Starting with donkeys, to lying leg curls, seated leg curls, stiffs legged (this blow the lower back out), leg extension, walking lunges (35 dumbbells up and back x 2 100 yards) and ending with hack squats, I was pretty much done after that.

Bob O'Brien an old time bodybuilder from back when I did this 20 years ago, came by the gym to hit some poses with Alex and check out his progress, he too is getting ready to step out on stage after 20 years.

Bob had mentioned on a number of occasions remembering competing with me at 1991Gold's classic and I happened to have a link from a web site on my blog that has the placements from that show and sure enough, there he is and Chirs Pappas too another friend from the past... I decided to look at the other links on my blog, mainly my last competition the 1992 Mass States, my name was a hyperlink and it took me to my history from "92 to current, pretty cool... too bad I couldn't find from when I started in "85, but I'm happy to have this link... kind of cool to see such a jump from "92 to "09

Alex is 8 weeks out today and right on target weighing in this morning at 207. 2.5 pounds less then last Saturday..

Here are some compulsories we took after legs today... remember we just trained legs, they are filled with blood, you are not going to see much separation

He will keep everything the same another week

sizeBIGGER

I got two words... Sumo Deadlifts

I think I found the movement my lower body is missing. These hit your hamstrings like no other (for me) in fact, they hit the whole leg. We normally dead-lift on Wednesday that gives enough time before and after legs on Saturdays. I think we are going to swap regular dead-lifts with sumo's for a while and then eventually rotate between the two. You should have seen the 3 of us looking at u-tube last Wednesday before we started training, so we could see how they are done, it was pretty funny, but we nailed them and I can't wait for tomorrow to do them again.

Most of  you have heard of my 25 cent "tip of the day" this all came about having numerous people approach me with a question on how to train something or what to eat.. you know, bodybuilding stuff. Well after a while I started holding out my hand and saying "25 cents please" after I answer them, which got some kicks going.. especially if  I met the person for the first time, they didn't know if I was serous or not. So I decide to start writing some tips down, well I have over 120 of them now and I'm sure I can think of more. I was thinking if and when I get to 365 of them , I would make an Always A Bodybuilder calender with the tip and a picture of something/someone, who knows... Okay the reason why I brought this up is because I planning on running through the all of them, all over again, one for each day (this only applies to Facebook fans) and hopefully this will give me ideas for more

Last night the Hawk aka Alex and I trained Chest and Biceps, the Animal had to deal with a little extra water hanging around in his basement after Irene came for a visit, he's making up his workout tonight and he will  be back for Sumo Dead-lifts and Shoulder/Traps tomorrow

After last night workout I grabbed some updated pictures of Alex... he is starting to change nicely and he's going to keep everything the same as last week for this week, he is weighing in around 209 and he is in the 9th week out.

sizeBIGGER

Moving right along as planned

Alex is two weeks into his contest diet and is doing exactly as expected. He really responds well to food, which isn't too dissimilar to all of us, some just take longer to responded, for many reasons. We are all equal in terms (as the saying goes...) we are what we eat.

Alex woke up this morning 214.4 from 217.2 from last Saturday and 220.4 from when this all started 2 weeks ago. Starting tomorrow we are going to change up his carb intake, since we don't do any cardio, we need to further control our carbs.
Pretty much the whole dieting is all about controlling your carbs and that stands true for any diet, not just for bodybuilders and Cardio is best to be done in the off season, if going to be done at all, not during contest dieting.

We did some rear shots yesterday after banding out Back and Triceps

Today is legs and you know how I feel about them... I can't get to the gym any faster, I can tell you that.
All the basic staple moves will be there, Squats, Stiffs, Hacks today, Lunges, Extensions, Curls and Donkeys.

See you on the other side!

sizeBIGGER

Here comes the Hawk (updated)

As mentioned in my last post, the main focus next is helping my friend/ training partner to prepare for his first bodybuilding competition, the New England's. Being held at the little John Hancock hall on Berkeley street in Boston, Oct 29th.

Alex aka Hawk started dieting last Monday and his wake up weight was 220.4 and today after one week of dieting he is right where I thought he would be 217. 

The first two weeks dictate what the following 2 week will be.. The first week, you no longer have sugars, your sodium has been lowered and your carbs are now being controlled, rather then just filling yourself up on them. So what happens in most case is you lose weight. Now the second week tells us if he's needs to lower his calories, by way of lowering his carbs, not his protein and he's taking in no fats so carbs are all there is. Right now he's running 50/50 every 2.5 hours. 

Yesterday the three of us, Hawk, Animal and I trained legs in Natick. They have this squat rack that is in the corner with mirrors that allow you to see your hamstrings drop when your squatting and MAN does this add to your intensity!

We started with those, crawling our way up to 4 plates a side (first time being there is 20 years) I was able to grab 3 full squats with a slight pause at the bottom. Then we did leg presses, started with 3 plates a side, then increased by 3 a side, ending with 12 a side for 4 sets...  talk about a pump happening right now! Then it was one legged lunges with a dumbbell and the resting foot on a bench behind you, (the name of them slips me right now), then stiff legged dead lifts (a staple), leg extension, legs curls and Donkeys.. love Donkeys!

I can't describe how sore my legs feel right now... All I can say is, I WANT MORE!

We are hitting Chest and Biceps today at 11:30... I'm on vacation this week, so I can get some of my workouts in earlier!

Update: Chest and Biceps workout was awesome! Real sick workout, real sick pump!

Here is a picture I took of Alex afterwards, keep in mind his legs are completely washed out from yesterdays workout... as he becomes more ripped, his legs are going to become awesome looking... stay tuned!

One week of dieting and look as his abs!

sizeBIGGER

2 weeks out... I think I'll have the chicken

What once took me around 5 minutes to eat, now takes over 20, it just doesn't want to go down anymore. Boiled chicken for the past 10 weeks...I'm going to start to shit eggs soon...

This week for some reason the weight started coming off fast. I went from 213 the beginning of the week and woke up this morning, after loading up on pasta yesterday at 210.8. I still have my size and I am even tighter, so I'm not worried about this, but I do want to hold at this weight if I can.

Now I know it's not how much you weigh, its your conditioning that is important. I am in the right condition, right now, so I want to maintain this and keeping my weight here will help assure this.

I may have to have a weight gainer drink tomorrow if I come down anymore. Drinking your calories is the faster way to get them. It's a 1250 calorie gainer with 5 grams of fat and 250 grams of carbs and 50 grams of protein and a bunch of other stuff... but I'm not sure about it yet, I may level out and not need it, but If I decided, it okay being 2 weeks out, I'll have time to correct anything that may happen.

I'm going to start to lower my sodium a little more now by dropping the protein drinks and replacing them with chicken. yeah chicken, did I mention how much I hate chicken these days...

I'm going to training Monday through Thursday this week and treat is like a contest week. This Saturday a friend of ours Elisabeth Taylor, who is a professional photographer is going to take picture's of me outside at the Fenway in Boston. I'm going to treat this Saturday as a day I would be completing, preparing myself as I would the day of the show

For me, the last two weeks are the hardest, but at the same time the most exciting

please pass the chicken

sizeBIGGER

3 weeks out... chasing my nose today...

I would have to say now, my body fat is definitely below 5%, unfortunately when your fat % is real low, I think your immune system follows. I woke up yesterday morning with a sore throat when I swallow, that turned into a sinus cold. Last night my face, head, nose and teeth ached so much I finally broke down after being up from 1-3am and took some Alka-Seltzer Plus Cold, this shit works. I was able to get 5 more growing hours of sleep. But more importantly this stuff dried me out and showed me, what is water and what is fat, I woke up with striated ass muscles. My head doesn't hurt so much anymore, but my nose is running a marathon

Still keeping everything the same 50/50. Next Saturday when I'm 2 weeks out, I will stop drinking protein drinks and eat boiled chicken in its replacement... (I hate to say this, but this is the part I hate... All day long nothing but boiled chicken and potatoes)... this will lower my sodium another 240mg, which will put me under 100mg a day, where I want to be

Wake up weight 213.

For the last 2 weeks I've been waking up 215ish... just goes to show you how fast you lose water weight (this was caused by the Alka-Seltzer) I'm not too worried, I will end up where I end up... probably right here at 213, because I'm real dry this morning. 

Today the family is headed to Roger Williams Zoo in RI

Happy 4th to everyone!

sizeBIGGER

5 Weeks out... Happy Fathers Day!

I am 5 weeks out from competition and again in the best shape of my life thus far. Just like when I was younger and competed back in my 20’s every show I got bigger and better and this still stands true. Eating clean and correctly, along with intense training and you will grow like weed, no matter how old you are

I woke up this morning weighting 215, the same as I weighed last week this time. But the difference now from last week is, I’m a bigger 215, because I’m leaner yet weigh the same. As I lose fat I gain muscle, which is what happens to all of us who lift weights and eat clean and correctly, it’s just more noticeable when you have your body fat real low. Right now, I would have to say, I’m around 5% body fat and have about 2-3 pounds of fat left. I’m right where I want to be, if not ahead of schedule.

This past week I have been eating 50/50, (50 grams of carbs and 50 grams of protein) every 2.5 hours. 

No Gym today, I watched my son Anthony perform at his piano recital; it’s so nice seeing him take off like he is. It was just about 6 months ago when everything clicked and he understood how to play and really started playing good. Now it’s been just over two years of lessons and he’s really starting to grow and come to his own with it, we are so proud of him!

Keeping everything the same next week…

Happy Fathers Day to all you Fathers!

sizeBIGGER

6 weeks out

This past few weeks, I have been eating 25 grams of carbs every 2.5 hours except before and after my workouts, where I'll eat 50 grams. This seems to have done the trick for me, I'm now right were I want to be at 6 weeks out. I have about 3 pounds of body fat left, maybe 4, which will come off easily in the next couple of weeks. Last night I decided to eat a huge bowl of pasta to see what would happen, other then sweating all night long, I feel good this morning, my cuts are deep in my quads (a place where I like to look for change)

Wake up weight 215

Workouts have been sick, I love training and I love it even more when I'm ripped and everything looks sick when I got a pump going on! Hams are coming in nicely, I will be having cross straited glutes, you need them at the national level

I'm going to continue with everything for another 3 more weeks, then I will drop the protein drinks and the carbo force, replacing them with food, lowing my sodium under 100mg a day, where I need to be to dry out my skin and give me that look I'm looking for

Chest and Shoulders tonight

sizeBIGGER

Back to 7 weeks out

After thinking if over more clearly and thanks to my friend John Davis who replied to my 39 days out post with a simple, Why?,  got me thinking why... I would much rather just do the Masters Nationals which I was shooting for in the first place. It's a much bigger show and it's only one day, not two and placing 1st or 2nd in my class would earn me pro card.

This past week, I cut my carbs in half for most of the week, except before and after my workouts, where I kept them at 50 grams.

Wake up weight 217

I'm now just going to go by feel and for the most part keep my carbs around 25 grams every 2.5 hours, unless I start to feel flat or tried, then I'll go back up to 50 grams. I feel much better knowing I have 2 more weeks to get shredded.

Legs today, I can't wait!

To sum it up, I'm 7 weeks out from the Master Nationals heard in Pittsburgh PA

sizeBIGGER

39 days out

Wake up weight 218.8
(see me in a week)

I've decided I am going to cut my carbs in half. I'm not sure if I'm going to do the whole week, just going to take it day by day.
By cutting my carbs, I am in a sense, just lowing my caloric intake, forcing the body to use it's stored resources, such as fat. I wouldn't want to cut my protein to lower my caloric intake, I need that to fill muscle cells, just like I wouldn't want to go zero carbs, because I need the carbs to insure the protein is being used for muscle cells and not energy for having no carbs. (fat burns without losing muscle, if carbs are present) and carbs and fat burn 50/50, it's like the carbs are the kindle to the wood, the fat

Here is a look at what I've been eating for a day

18oz of boiled chicken (that will become 36-42oz 2 weeks out)
900g of potato (this could go as high as 1800g as I get closer to the show)
3-4 whey Isolate protein shakes. (this will stop 2 weeks out, replaced by chicken, further lowing my sodium)
6 pieces of Maztol (this could go away and be replaced by potato)
3 chewable vitimins and minerals (every other meal)
128oz of water/Crystal light (I don't really count this, but I pretty much drink a gallon, I only drink when I'm thirsty, I never force drink, unless it's alcohol of course).

Today potatoes will be 450g for the day, Maztol will be 3 for the day, everything else stays the same. lowing my caloric intake by 600

Heading to the pool today to scare people, I mean get some sun. We have been lucky with the sun these last few days, I have a nice brown tan now, enjoy the weather!

sizeBIGGER

40 days out from the Team Universe

I thought I would do some picture comparisons from when I started.

Day one, when this all started I weighted 230

A week later after having controlled my carbs and lowered my sodium, I weighted 224.6

This is week 3 (went away for week 2, no pictures) I weighed 219, this is after one week out cutting my carbs in half (25grams a sitting)

Week 4 after going back to eating 50 grams of carbs a sitting for the week, I weigh 219.4

Today, 219.4, it's hard to tell from the pictures, but I'm a lot leaner from last week, each week I get leaner and leaner

So I'm now just under 6 weeks, I need to start thinking about a song to use for my posing routine. I having put together a routine since back when I use to compete 20-25 years ago.

Also I need to start holding compulsories more. I usually pose in between sets a little, while I'm waiting for my set, but soon I will start spending 15 minutes after each workout holding compulsories. This really helps, not only in shaping you, but making you hard and giving you the relaxed look you want when holding that pose on stage. It's nice when you look in condition, as well as, in shape

My legs are still sore from Friday night. Alex and I mixed it up and did a bunch of new movements and ones we haven't done in a while. We did one legged squats on the Smith machine and we even used a lying down squat machine, that allowed you to really stretch into the squat

Tuesdays is Chest and Shoulder...

Happy Memorial Day!

sizeBIGGER

56 days out is now 41 one days out

I have decided to compete in the NPC Team Universe National Competition held in TeaNeck NJ on July 8th and 9th., instead of the NPC Teen Collegiate Master National held in Pittsburgh PA on July 23rd

I decided this for a couple of reasons, for one it's a 3 1/2 hour drive instead of a 12 hour drive and two the Master Class for the Team Universe is age 35,45 and 55, where as, in the Teen Collegiate Master it's 35,40 and 50. I'd rather be the youngest in my class (I'm 45), plus the show is being put on by Bev Francis's grew, the same people who put on the jay Cutler Classic and the New England's, so the judges will know me and see my improvements

The downside to the Team Universe show is, I have to win the overall masters, not only winning the 45 over class, but also beating the 35 and 55 over winners in the finals, to be awarded a pro card. In the Teen Collegiate Masters show, If I were to place 1st or 2nd in my class, I would be awarded a pro card. So the Team Universe is a little hard in someways to get the card, but fuck it, I'm going for it.

Wake up weight 220.2...
This little increase of weight, is water weight held in my sodium, I ran out of the whey I use for dieting that has 80mg for the two scoops and had to use one that had 260mg for the two scoops. Not worried about water at this stage, but I do have lower sodium whey again

On Monday, I might do one more week of 25 grams of carbs a sitting... not sure yet though... even though I just lost two weeks of dieting and I'm now 6 weeks out, I feel like I have time.

I have the next 3 days off from training, I'm going to relax, soak up as much sun as mother nature allows. eat and grow!


sizeBIGGER

57 days out...

Awesome Arm workout last night, we started with Biceps, standing straight barbrll curls, into preacher curls, ending with hammers and standing wrist curls. Triceps started with push downs, into Skull crushers, ending with straight bar french curls, definitely had an 20" arm pump last night!

Wake up weight 218.6... and growing...

Legs tonight, we are taking the weekend off. Now maybe I can get some things done I've been meaning to do. I'm pretty much trashed for the day after hitting legs on Saturday morning, leaving me coma toast. So it will be nice to have a Saturday where I feel like doing something constructive... Think I might pull the rigid out and change out my leaky oil line... who knows...

I grabbed some sun these last couple of days and it looks like it's going to be 86 today and just as nice tomorrow... I see more sun in my future!

sizeBIGGER

58 days out....Sun!

Back and Traps last night, we started with standing Calves, then standing one legged curls, then 3/4 dead lifts, Shrugs, Lat pull downs, machine weighted row, low rows, ending with reverse grip pull downs, then Abs
As always nice pump, nice workout

Wake up weight 217.6

A little change in our workout schedule this week, we are hitting Arms tonight instead of Friday and hitting Legs Friday, instead of Saturday...

I was able to grab some sun yesterday, hopefully today as well



sizeBIGGER

59 days out... Vitamin D

I was able to grab a few minutes of sun yesterday through those clouds, but these next few days should be good for some Vitamin D.

I don't believe what they say about the sun not being good for you...too much of anything isn't good for you, but the Sun definitely has it's place and should be used for a healthy body and mind... enough said! 

Wake up wait 217.6

Tonight we hit Back and Traps

sizeBIGGER

60 days out...

Last night we hit Chest and Shoulders, starting with flat benching, then incline dumbbells, into Dips, then flat dumbbell flies, ending chest with cable crossovers. Shoulders started with standing barbell presses, then rear delt machine, ending with the side delt machine. Finishing up with seated calves and Abs

Wake up wait 217

Quick breakdown of how and what I'm been eating...

7:30/ 2 Matzos/ Whey protein - 50/50 (grams each)
10:00/ Boiled Chicken/ Potato - 50/50
12:30/  2 Matzos/ Whey protein - 50/50
3:00/ Boiled Chicken/ Potato - 50/50
5:30/ Carbo force/Whey - 50/50 (pre-workout)
5:30/ 2 Matzos/ Whey protein - 50/50 (no workout)
7:30/ Carbo force/Whey - 50/50 (post workout)
8:30/  Boiled Chicken/ Potato - 50/50
1030 or 11:00 / 1/2 bag rice cakes/ Whey - 50/50

This has been pretty much what I've been eating this past 5 weeks, just so you get an idea. Also add a vitamin and mineral with each meal and let's not forget my traveling gallon of frozen Crystal light
(exception 3rd week I ate 50/25 (25 grams of carbs))

No gym tonight

sizeBIGGER

61 days out.... no sun

I did manage to grab a couple of hours of sun on Saturday after the gym. Natural sun is the best when it comes to tanning and its also the cheapest.. I'm hoping I don't need to use any beds this time around, but will if I have too.

Anthony and I did just over 100 miles on the bike yesterday doing the Matt Brown benefit run. This was his first time doing such a thing and I think he enjoyed himself. When I asked him what was the best part of the run, he said, when we got off the bike and he could stretch his legs. He's got the right, halfway through I got a groin spasm in my left leg from shifting. I was able to work it out after 15 minutes, but at one point I thought I was going to have to stop... Groin pulls suck, they are the worst, there is really no way to stretch it out, especially on a bike


Wake up weight 216.8

Going to keep everything the same this week, 50/50 every 2.5 hours x 7 meals... Skin continues to thin, so at this point there is no reason to change anything

Chest and Shoulders tonight, feeling like flat benching and doing some dips too


sizeBIGGER