“Take up one idea. Make that one idea your life – think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is the way great champions are produced.”

I have read this quote over and over again to keep myself focused and undaunted this week. Let’s be real! Sometimes training can really suck and can be difficult to get thru on any given day or on any given week. Life sometimes has a way of challenging you and tries to break you down and make you quit. This past week and a half has been one of those times. I have been tired and a bit worn down, my sister is hospitalized with seizures and it has been really hard to focus on things. I ask myself, “What would I tell someone in my position to do?” Would I tell them to quit and just give up? No… I would tell them to fight and push harder. For my sister nothing would be more important for her to see me keep pushing when the chips seem to be down. She needs that fighting spirit and if I’m able to somehow give off good vibes with a positive heart and a huge smile then she will be back on her feet in no time at all. The most important of life’s battles is the one we fight daily in the silent chambers of our souls. So tired or distracted or not, I will push forward. Next week will be better anyway. I feel motivated as well by watching my teammate and coach Pete Ciccone fighting day after day to realize one of his dreams this coming weekend at the USA’s. It will be exciting time for everyone competing and I wish everyone the best of luck including my other teammate Derek Trombetta as he going for gold in the men’s physique division

Thank goodness for Scorch and Swagger! You often find out the true colors of someone when things are bad and this week was one of those weeks where Scorch and Swagger really saved my butt and showed their true colors!! I have been stepping up the intensity in my workouts and without my Scorch, Swagger and Figure Fuel there was no way I was going to be able to make it this week. Those powerful Aji-PURE amino acids and Anti-Fatigue agents in Figure Fuel are just what I needed when it counted. We finally got the heavy bags placed in our gym so the cardio sessions have been brutal but so much fun. I even have a new way to train glutes and quads, see the pic below LOL!! Anyways as promised here is a peek at my workout routine leading up to the North American’s. Enjoy and I will continued to stay thirsty, focused and smiling at all cost and I know you all will do the same
Once again best wishes to everyone competing at the USA’s this weekend.

Khay
xoxo

Lower Body
A. Leg Press
1. 95lbs x 25 reps
2. 135lbs x 20 reps
3. 185lbs x 15 reps
4. 225lbs x 15 reps

B. Stiff Leg Dead Lift
1. bar + 10lbs per side x 25 reps
2. bar + 15lbs per side x 20 reps
3. bar + 15lbs per side x 15 reps
4. bar + 15lbs per side x 15 reps

C. Hamstring Curls, Lying
1. 30lbs x 25 reps
2. 40lbs x 20 reps
3. 50lbs x 15 reps
4. 50lbs x 15 reps

D. Sled lunges
1. 15 reps x 1 plate
2. 15 reps x 2 plates
3. 15 reps x 2 plates
4. 15 reps x 2 plates

UPPER BODY FOCUS
A. Hammer IsoLateral Shoulder Press
1. 25lbs per side x 15 reps
2. 35lbs per side x 15 reps
3. 45lbs per side x 15 reps
4. 45lbs per side x 15 reps

B. Wide Grip Pull-downs
1. 60lbs x 15 reps
2. 80lbs x 15 reps
3. 100lbs x 15 reps
4. 100lbs x 15 reps

C. Dumbbell Arnold Press, with Plie-Squats
1. 15lbs x 15 reps
2. 20lbs x 15 reps
3. 20lbs x 15 reps
4. 20lbs x 15 reps

D. Narrow Grip Pulldown
1. 50lbs x 25 reps
2. 60lbs x 20 reps
3. 70lbs x 15 reps
4. 70lbs x 15 reps

It was as expected, another mid-summer scorcher for the Western Region NPC and Lindsay Productions!

Over 200 competitors, many attempting to qualify for the NPC USA’s next week, others warming up for the biggest amateur event of the year, still others testing their mettle onstage at the summer’s biggest regional event – the NPC Los Angeles Championships has become a cornerstone event for the NPC contest calendar – and always brings out the best in the sport – and of course, MAN Sports was there!
The Girls of MAN!

USA Lightheavyweight contenders, and buddies, MAN Sports Pete Ciccone, and Tamer El Guindy

IFBB Pro’s and fellow Olympians in the house!  Meriza and Gina Aliotti!

Meriza and MuscleContest Bikini Winner, Debbra Young!Meriza and her client, new LA Bodybuilding Champ, Karen Garrett!

So, with less than a week to go til the NPC USA’s in Las Vegas, and MAN Sports own Pete Ciccone and Derek Trombetta gearing up for strong showings, stay tuned right here, or see the MAN Sports-sponsored competition coverage, exclusively on www.FLEXONLINE.com, the only place on-line that will bring you in-depth coverage of the NPC’s biggest show of the year – the USA CHAMPIONSHIPS!

SEE YA ALL THERE!

Feeling amazing and sitting at roughly 14 Days Out from one of the Largest Competitions of my Life and also one of, if not the Largest National NPC Contests ever, the 2011 USA Championships, I could think of only one place to go… DISNEYLAND!!! What better place to clear your head, Live the Life, and Love EVERY minute of it than the most Magical Place on Earth! Let me tell you, it certainly lived up to it’s reputation of bringing out the best in people and allowing me to let loose and just enjoy the Magical Moments!

With The Man, errr… MOUSE Himself

What an absolutely wonderful time my girlfriend Aome and I had and at the same time, I didn’t skip a beat and even made improvements in my Physique while enjoying Disneyland! That just goes to show you that truly Living the Life allows you to make the Fitness Lifestyle work for you and not against you! I got up early each morning and hit the Gym before heading out, I packed my main meals for the trip and even carried a Backpack while we were out all day, shoot… we even had fun and did various exercises at the Park in between rides, we also must have walked more than 20 miles at a brisk pace! The best part of it all is that it was much more than Physical and the Mental Clarity that just having a wonderful time brings is nothing short of amazing!

Can’t Deny Those SMILES

While I was in Disneyland I also couldn’t help but take notice of all the things that often times we take for granted; It was amazing to see all of the kids eyes light up and just how happy they were to explore and see new things! The parents and grandparents smiles as they relived their childhoods and how happy they were to see the Magical Experience that their children were having! It truly makes me think and remember that we really are all very similar and that many of us get away from that path of being a child and seeing the world as a fun and new place! It reminds me that we all have so much to be Thankful For and that the ultimate Thanks that we can give is to Live our Lives and use our Blessings! I certainly know that I NEVER want to lose this attitude and that no matter what I will give my all to see my Dreams and the Dreams of those around me become a Reality! Because just as my favorite ride at Disneyland (It’s A Small World) says…

It’s Waiting For Us All!

So… This week, 7 Days Out and feeling better than EVER; Physically, Mentally, and Emotionally I am ready to continue the Journey… I leave Thursday for Las Vegas and plan on coming back a WINNER No Matter What and I am not talking about the Trophy, because ultimately it isn’t about that! People will forget what place I eventually was in any competition that I do, but the ones that I am Truly able to help Inspire through Action and Motivation… Now THAT, they never will forget and if just a few of those people do the same for someone else and so on, well what A Bright World We Would ALL Have The Journey continues and The “Diesel” is ready, because after all… I was Born 2 Perform! USA’s…

The Diesel!

-Stay Strong; It’s more than Physical-

-Derek aka “Diesel”-

Cardio’s up to 50 minutes, twice per day. Bodyweight’s at 204.6 this morning, energy’s pretty darn low – thanks to BODY OCTANE and FIGURE FUEL (honestly – the new flavor rocks! lol) stacked together, fatigue’s manageable…almost there. Hany says I’m on track, but need to pull the last little bit of fat from the stubborn areas to bring the weight down…so I can make weight (not a big concern) but more importantly, so we can bring me to the stage full, tight, dry and in the proper condition.

Check out the next installment of the video series, “Hunt for a Pro Card!” – chapter 4, episode 2, where I finish heavy demolition on my back…We have a lot of fun hitting those late night training sessions for heavy back day, but as time gets closer, I’m glad I got a little bit of GAME DAY to dip into as well!

Time’s drawing close…and at this point now, it’s every MAN for himself.
I’d just like to take a second to thank the important people in my life, who have given me so much love and support throughout this journey – it would have been imposible without the 619 MUSCLE family behind me!
First off, my wife, who is by my side, puts up with my smelly food and grumpiness; Derik, Tony, Ric, Javad, and the other guys in the gym who are always there to lend a hand, or give me a shove (esp. Derik, lol); My Dad and Mom, without whom, I’d not be 1/2 the MAN I strive to be; my brother, my sisters, and my dear clients – all of them a part of my family – FLEX magazine, and especially, awesome videographer and friend, Todd T, for making this project such a cool piece of work!; and of course, MAN Sports, my sponsor…the many great products, the generosity and the support shown to me by the MAN Sports TEAM has been instrumental in me getting close to achieving my greatest condition ever for me! It’s going to be an amazing show on the stage in just 7 more days!
See everyone in Vegas – very soon!

Time for bed – cardio in the morning…
Pete

Summer…. Kids are out of school, barbecues, parties, ice cream, the beach…. Things a lot of people associate with summer. Do you know what I associate with summer? The sound of metal slapping together as you put one more 45 lb plate on the leg press, the sound of that “last rep”, the taste of Figure Fuel, the sound the step mill makes when you have cranked out your 30 minutes or so. Tis the season and I am in the midst of the trenches when I have to say no to certain things to stay on track. It’s imperative that I keep myself balanced but it is also imperative that I don’t burn myself out and focus on my goals and what’s important to me. I do go to the beach, besides it’s the best place to do my walking lunges! This summer as with the past few I find myself in the middle of the competitive season. I’m blessed that those around me understand and support me fully because let’s be honest, under normal circumstances it can be very trying on relationships, work etc. I’m 40 something days out from the North American’s and I am excited about the progress that I have made so far. I’m super excited that I am going to be able to break away soon to go train with my team mate and coach Meriza Deguzman-Ciccone. Lately I have not been able to make it down to San Diego due to running our store and training, but it’s important that I have some time for her to help me in the last month of contest preparation. I can’t over state the importance of having a second set of eyes and guidance while prepping.

Here is a quick peek at my diet and supplements for this prep. It’s a little different from my last prep but following the same guideline that has worked for me before. Next week I will post my weekly workout routine, until then my friends stay thirsty

Khay
xoxo

Meal 1:
½ cup Steel Cut Oats
1 cup Liquid Egg whites
1 tbsp Cocoa powder
MANSports Vaporize, 1 capsule
MANSports Scorch, 2 capsules
Multi-vitamin, Vitamin C 500mg

Meal 2:
1 serving Whey Protein
Apple

Meal 3:
1 cup green beans
5 oz Tilapia

Training time:
pre-workout:
MANSports Scorch, 2 caps
MANSports Figure Fuel, 1 scoop, mixed with 1 scoop Body Octane
post-weight training:
MANSports Figure Fuel, 1 scoop

Meal 4:
1 serving Whey Protein

Meal 5:
5oz Tilapia
medium salad
15 Almonds

Meal 6:
1 serving Casein Protein powder
MANSports Vaporize, 1 capsule