Wrecked legs yesterday…

Here’s what we did:

THE FUEL:
6am: 1 cup of oats, 2 scoops whey isolate, 1 cup liquid egg whites
8am: same as above
10am: 1 cup of rice, 8 oz beef
11am: 1 scoop of Body Octane, 1 scoop of GAME DAY…slammed down quick
11:30am: start my warm up…
Intra-workout: 1 scoop Karbolyn, mixed in with 1 scoop Body Octane and 1 scoop Figure Fuel. (yep, BCAAs and fatigue-fighting to the max)

THE TRAINING:
It was heavy squat day – but we’re still crushing volume too, compared to some people’s definition of “heavy”…here we go:
1. Leg extension: 5 sets of 15-20 reps, get those legs good and full
2. Squats:
225lbs x 15
275lbs x 15
315lbs x 10
365lbs x 10
405lbs x 10
430lbs x 7 reps (fatigue, failed at 7 on this one!)
455lbs x 9 reps (rested a bit more, then crushed the final heavy set…good spot from Derik…felt so good!)
3. Leg Press: (feet close, targeted sweep)
600lbs x 20
700lbs x 20
700lbs x 17
700lbs x 20
4. Parking Lot Lunges: (55lbs fixed weight on shoulders)
50 yard lunges, x 4 sets – these suck, even with light weight!
5. Lying leg curls
5 sets of 12-15 reps
6. Stiff-leg deadlifts
185lbs x 10 reps, 4 sets
7. “Jefferson” deadlifts, focusing on glute/ham tie-ins…tricky to get form, but killer if done right!
3 sets of 12 reps
8. Single Leg Curls
3 sets of 12-15 reps

DONE! Stretched really good after this one -
Killer workout! But just another day, 38 weeks to go…
222lbs…holding lean, mean…still got abs!…450grams of protein, 350-450 grams of carbs, about 4,500 calories per day – cardio x 250 calories, 3-4 times per week…

EVERY DAY IS GAME DAY…CARPE DIEM!

-Pete

It’s Friday at World Gym…business as usual…order of the day, back “detail” day (hit back thickness, hard and heavy, rows and deads, earlier in the week)…did a giant set as follows:
Hammer high pulls (15 rep sets)
Seated ‘shovel-grip’ cable rows (12 rep sets)
Wide-grip bar, medium-width behind-the-neck pulldowns (15 rep sets)
Cable high ‘pull-over’ moves (12-15 reps)

Did 3 cycles of this blood-driving set, pumping massive swell into lats and rhomboids…awesome feel today!

Next, hit arms hard. Started with triceps:
Dips between benches (4 sets of 12-15 reps)
Nose breakers (4 sets x 12 reps)
EZ-curl bar cable pushdowns (3 sets x 10-12)
Overhead one-arm dumbbell extensions (3 sets x 10-12 reps)

Moved on to biceps:
Preacher bench: (4 sets x 15 reps)
Seated, alternating db curls: (4 sets x 10 reps)
cable concentration curls: (3 sets x 15 reps)
Standing, alternating-hammer curls: (3 sets x 15 reps) – brachialis focus, moderate-weight, squeeeeeze!

I’m hitting arms twice per week, Fridays are my high volume, moderate weight training protocol…the added weekly volume seems to be helping this bodypart grow, and grow…

Squeeze, Squeeze, Squeeze!
I’m using Body Octane now, pumping and pushing, repping beyond previous limits…Body Octane, the Industry’s first and still most powerful non-stim, fatigue-fighting pre-workout, will blunt lactic acid burn, support ATP production, facilitate dramatic cell volumizing and expansion, and increase muscular contractility significantly…Even in the off-season, I don’t train without it these days!
Use Body Octane and take your performance to the next level!


Me and my buddy, IFBB Pro Big Seth Feroce!

One of the best things about owning 619 MUSCLE, and it being based inside World Gym, San Diego, is that I’ve got access to some of the greatest sports nutrition products available, and I can keep everything stored behind the counter for quick access before I train! Since my wife and I practically “live” at the gym, it is darn convenient to have everything within our easy reach …so in essence, we’re lucky that we can go from “the office” to the gym, fully prepped and loaded for balls out training, with just a simple step through the 1/2 door in the back of my shop!

So, a big part of my morning ritual, after training my a.m. clients and dealing with the business of the day at the store, is to mix up my pre-workout concoction, and take my performance-boosting supps. I’m using the Prometheus Stack right now, and lovin’ it!

I’m simply taking both the Prometheus and the Primal Male on a 4-week run, post-show time, for that added “jump start” to get me back on track after a long, draining contest season for me.
And, performance-wise, I mix Body Octane w/ Figure Fuel, for the best in fatigue-fighting as well as the anti-catabolic effects of Aji-pure BCAA’s. Slam this concoction down, and I’m ready to rock! If I’m a little bit brain dead, (some mornings are tougher than others), I’ll throw in GAME DAY, 1 scoop, right in my mouth (it tastes awesome!) and then, within minutes, I’m lit up and ready to rock!

I’m weighin’ in around 225lbs these days, feeling good – I’m starting consistent cardio this week – only 250 calories, 4x/week for now but enough to hopefully keep the fat off! I’m starting to dig in, training heavier and heavier again, working my weights up slowly and carefully. But, as it stands, I’m fully recovered from a long year of diet and hard training, and I’m ready to do it again! 41 weeks to go til USA’s 2012!
Gotta bring it bigger, better, and harder! Time to rock ‘n roll!

It was a long, challenging competitive journey for me this year. I made some significant progress with my physique this past year; I didn’t achieve my goal of winning my class at the USA’s this year, but I managed to add needed some mass and thickness to my upper body – and a top 3 finish in the biggest show in the history of the sport, against 34 top athletes, isn’t that bad of a finish, right?
…yeah, sure…
I’m back hitting it now, hard as ever…My body’s finding it’s off-season rhythm finally, after a long, tortuous prep and on-season…I’m drawing up the battle plans now – and I’ve only got 43 weeks to go.

In the past few years, I’ve been known for the level of condition that I’ve brought to the national stage. With the oversight of my coach, Hany Rambod, and the help of MAN Sports Reveal the Steel fat loss stack, (with added Yohimbine HCL) I’ve got all the weaponry I need in my arsenal to get super-shredded once again – and hit the stage next year, lean, mean, and gunning for that top spot.

Shredded Pete

The competition’s not going to get any easier. The athletes just keep getting better and better – so, I’ve only got one choice – I must present the best ME yet…there’s no other option. But I firmly believe that if I can bring in a more refined look, with the “skinless” steel-cord look I achieved last year, 2012 will be a different story.

Stay tuned for more! 43 weeks and counting!

Pete’s Reveal the Steel Stack protocol:
Scorch: 3 capsules, 2 times per day

Vaporize: 2 capsules, 3 times per day, with food (breakfast, lunch, dinner)

Yohimbine HCL: 2 caps at 6am, pre-cardio, 3 caps at 10am (empty stomach), 3 caps 3pm, (empty stomach)
Add this to cardio, cardio, cardio, and the high-intensity muscle-building training protocol, and nutritional plan similar to the program found in MAN Sports Ripped and Ready Report – and you’ll find yourself hard as steel!  Nice, eh?

It was an amazing weekend in Las Vegas, where the best athletes in the world in the sport of Bodybuilding, Figure and Pro Bikini, gathered to strut their stuff onstage to see who would emerge crowned as best in the world, with their respective Olympia titles – culminated by the awarding of the coveted Eugene Sandow trophy to the best bodybuilder in the world, bar none – Mr. Olympia.
In 45 previous outings of the Mr. Olympia competition, there have been only 12 men who have been awarded the prestigious Sandow trophy…this weekend welcomed to the small group of individuals who have held the title, the newest Mr Olympia, Phil Heath. In a neck and neck battle from the front, Phil’s shape and detail from the posterior ousted the bigger, heavier, mighty physique of the reigning champ, 4-time winner, Jay Cutler, earning Phil, “the Gift” Heath, his own spot in history as only the 13th man to wear the crown of the World’s Best Bodybuilder….

We at MAN Sports would like to thank Europa Sports for inviting us to watch the history-making event with all of their generous and supportive “family” in their VIP section, and for allowing us to participate in the Expo as a part of their booth.
MAN Sports sponsored athletes, Pete Ciccone, IFBB Pro Meriza DeGuzman and Khay Rosemond signed autographs, met fans and friends, and handed out samples of our high-performance products to literally hundreds of attendees who visited the Europa booth during the course of the 2-day expo.

All in all, it was an amazing weekend. The expo was productive and fun for MAN Sports enthusiasts, and the show was amazing. We got to behold first-hand a changing of the guard in the short list of the most incredibly developed physiques ever born, and we were able to spend both business and recreational time with our many friends and close contacts in our small but growing industry, the business of Sports Nutrition…or, as we like to call it, the science of fueling the High-Performance Lifestyle…
We are MAN Sports, and we continue to be –
Born 2 Perform!