Nov 10th

November 10th, 2011

Shake of the day fellas

2 scoops choc Hydro whey protein
10-12 ice cubes
3-4 strawberries
half banana
8-10oz water

Mix up and drink up …..Enjoy

oct 27th

October 27th, 2011

Ahhh well been sick for a few days but feeling alittle better today so i managed to go to the gym and get in some shoulders. Gotta be honest it really sucks getting sick especially wen everything is on track with the diet and training but then out of nowhere I get sick and can hardly eat . Well I said fuck it today im going back to the gym and getting some training in. So here is wat I did

warm up 2 sets side laterals
4 sets behind the neck presses 8-12 reps
4 sets seated press machine 8-12 reps
4 sets side laterals 8-12 reps
4 sets rear delt machine 8-12 reps
4 sets bb shrugs 8-12 reps

cardio 25 min stairmaster .. Cardio is done 3 days per week 25-30 min

oct 18th

October 18th, 2011

Well Im back from our 10 day vacation in mexico where I got married to my girlfriend of almost 5 years. It was really nice to have all our family and friends there to enjoy the moment together.. The weather was great low 90s for the wedding then the last 4 it rained but we all still had fun… I did not workout for the 10 days I was gone and I ate pretty much watever i wanted along with dessert every meal. Now that we are back I did get back to training and my diet today.. Legs after a 10 day lay off is hard but they got done …Heres wat I did for legs today

pre workout 20 min prior 2 scoops o.n vassive n.o

lying leg curl 4 sets 15 reps
stiff legs 4 sets 8-12 reps
seated leg curls 3 sets 10-12 reps
extensions 4 sets 15 reps warm up
hack squats 4 sets 10 reps
leg press 4 sets 12 reps
extensions 3 sets 8-12 reps

Post workout shake 2.5 scoops choc hydro whey 10g creatine 2 scoops carb powder 100g

oct 5th

October 5th, 2011

Hey another day closer to the wedding 7 days and counting. 1 until we leave for mexico where the wedding is taking place… exciting right? well i guess so hahaha.. I will make sure to post up some pictures and try to blog while im away . So until then train hard and eat healthy ……

sept 29th

September 29th, 2011

Back and calves today… Calves yes I said calves so I actually do train them, well sometimes HAHAHA.  Today was an early day at the gym for me but sometimes u gotta do watt u gotta do. Me and my training partner Dan are still in the recovery phase from our shows so we aren’t training 100 % hardcore if u know wat I mean.. another few weeks and we will be back hitting it hard and intense.. NOW we aren’t lifting no pussy weight either .let me just put that out there .lol. .Just trying to prevent injuries rite now as u all know can be crucial at this time. Here was out back n calve workout today

Pulldowns shoulder width to the front 4 sets 8-12 reps
bent over rows 4 sets 8-12 reps
hammer strength high row 4 sets 8-12 reps
reverse grip pulldowns V-bar 3 sets 15 reps squeeze each rep
smith machine inverted pull ups 3 sets to failure …..

standing calve raise 3 sets 15 reps
seated calves 3 sets 20 reps

After that Hardcore workout we mixed up a couple scoops of O.N hydrowhey ,O.N creatine and couple scoops of carb powder and fed out muscles …. until next time train hard and stay focused

sept 28th 2011

September 28th, 2011

Hey everyone the 2011 season of bodybuilding has just about come to a end which means its offseason time to eat and grow. This year went really good for me and I brought the biggest n most conditioned package this year to date thanks to Fakhri Mubarak (nutritionist). He’s def one of the best out there. So that brings us to my offseason which has started and im holding at a lean 260lbs. Training hard as ever and keeping cardio in 4 days per week to help keep my gains solid. Im already in prep for the 2012 New york pro where I plan to make a statement and WIN. Nothing less will do. I just wanted to give everyone a heads up about wat my plans are for 2012 .. I will be posting a few times per week on how training is going. posting some workouts and hopefully videos.. and exciting new stuff in my life like me getting married in 2 weeks ,What im eating now all sorts of fun stuff… well till next time … train hard

Road toTampa

May 22nd, 2010

Well the jourey begins again as I start my prep forthe Tamoa Pro show  just 8 weeks away. The New York pro is now inthe past and I have forgotten aboutthat show and my 10th placing.  Tampa is where I am going to redeem myself  and get on top as a winner again . Current weight is holding between 251-253 and very lean .So I guess its safe to say I had a pretty good rebound.  Training is going really good , I don’t think I’ve been this focused before and this intense in the gym as I been lately but Its Wat I have to do to be able to make the gains to come home with a victory in Tampa.Well I’m Off to Train back now and lite biceps now so check ya guys later . Comeback next week for more updates for my journey to the Tampa pro

Post contest

May 11th, 2010

Well its been a few days since my 10th placing at my pro debut. Im not to happy with the outcome ,I know I am way better then then wat I showed on stage. I really just got nervous bc of all the big names and siked myself out . .Stressing and worrying to the piont that my body failed to hold its condition and help a ton of water and ended up super flat. But I cant live in the past all I can do is move on and improve. So the plan is compete in 9.5 weeks at the Tama Pro show July 16-17th.

Pro Debut

May 1st, 2010

Hey everyone I am exactly 8 days out from my pro debut and things so far are going according to plan. Training has has brutal since my calories are so low not to mention the cardio sessions that arent to Im really excited about being on stage with all these pros that ive read about in the magazines for so long and to know that i will be on stage with them in just 1 week its a tru honor.. Thats pretty much it for now .

Welcome to Jeff’s Blog

April 29th, 2010

We’re just settling in to the new site. Keep checking here for Jeff’s latest blog entries.