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Ironmill DDay2 competition - Keith Gavazzi First place
 

I put on a good 30lbs this winter.  Since i was eating somuch and lifting heavy i figured i'd try my hand at a strength competition.  I competed in the Ironmill DDay2 competition.  It was a powerlifting/strongman hybrid event.  Basically a powerlifting comp with strongman implements.  I ended up kicking some serious ass and taking first place in the novice division.  I ended with a 1395lb total; Axle Squatted 500,Axle Benched 295, and Hummer Tire Deadlifted 600.  The comp wasn't weight classed but rather scored on lifters Wilks Coefficient and I won with a 403 wilks.  The only dude in the novice that was near me weighed in at 320 (i weighed in at 199).  My bench was kind of sucky but squatting 2.5xBW and deadlifting 3xBW was pretty satifying.  Here are some pics from the event.  Feel free to use them for promotion:

 

 

 

 

 Now it's all about dieting back down slowly for NPC MD state championships in June.  I'm gonna start my diet the week after the Arnold and just go really slow.  A lot less cardio this year, since i wanna come in a lot bigger than last year.  I'm also thinking about competing in more Strongman events next year so most of my conditioning will be done with SM apparatus and HIIT protocol. 
 
I'm gonna edit down a video soon but you can check some video of the lifts here:
 

 

 

 
NPC NATIONAL BODYBUILDER James Vondoloski
 
 
Workout Log 11/4/2012


Monday: 7miles stationary bike and 2 miles treadmill, boot-camp class 1HR, Squats 10set 10reps 225lbs superset with leg press 6 plates 10sets of 10reps followed by 5 sets of squats 225lbs super-set with walking lunges w/ 55lb dumbbells

Tuesday: Morning 45mins cardio treadmill and stair-stepper, bench-press 20sets of 10reps 275lbs + Boot-camp class 1hr. Evening boot-camp class 1HR

Wednesday: 2 miles on treadmill and 7 miles on stationary bike, Shoulders, Standing Military Press 10sets 10 reps 135lbs super-set with barbell shoulder shrugs 10sets 10reps of 315lbs, side lateral raises 5 sets 45lb dumbbells to failure.

Thursday:  2 miles on treadmill and stair-stepper, Boot-camp class 1HR, Evening Boot-camp class 1hr,Upper Back: Lat Pull-downs 20sets 10reps 185lbs, Biceps Easy-curl bar with 45lb plates followed by one-arm dumbbell preacher curls 5sets of 50, 55, and 60lb dumbbells to failure. 


Friday: 2 miles on treadmill and 7 miles stationary bike, Straight-bar Dead-lifts 20sets of 10reps 315lbs 5 sets of dumbbell rows 80lb to 120lb  +10lb increments each set


Saturday: 30mins of cardio step-mill and treadmill, incline dumb-bell presses started with 80's up 5lbs each set to 100lb dumbbells 10sets of 10reps, and Cable crossovers 10sets of 10reps starting with 60lbs up 5lbs every 3rd set till finished with 75lbs Lat pull-overs 110lb barbell 5sets of 10reps, Evening30mins of cardio treadmill and stationary bike

Sunday: 40mins of treadmill at 6.5mph and 40mins of stationary bike average speed 20mph
 
Two week out from NPC USA national competition
 
This week finds me two weeks out from my May 25th competition. After a year of preparation for this upcoming competition, I am dieted-down and the heaviest for any competition thus far! Diet is more critical at this point than anything else. The groundwork has been laid as far as training goes and now my protein and carbohydrate intake is being fine tuned. I have cut way back on my complex carbs and concentrate primarily on protein and low sodium. The next two weeks will be very grueling and intense. Check back for more updates to come.
 
AMERICAN PURE WHEY 100% Whey protein matrix, chocolate Review
 
AMERICAN PURE WHEY 100% Whey protein matrix, chocolate Review By Matt Morgan USES: I usually use this protein with my meals the slower digesting whey concentrate is perfect for a steady feed of protein threw the day. My preferred methods of this is to add it to oatmeal with a scoop of peanut butter this is a prefect meal with a lean protein source complex carbs and healthy fats. I also will add it to pancake mix or waffle mix. It is also very good before a workout to keep a steady stream of amino acids fueling your muscle and keeping you from entering a catabolic state during your workout. It can also be used post workout but i would give whey isolate a sligh edge here. So i would recommend a whey concentrate over isolate as a throughout the day protein source since it last longer in your system the only three times id use an isolate over it is first thing when i wake up, post workout two times when the faster digesting and acting isolate is better and if you are lactose intolerant. Rating: Profile 10/10 You wont find a whey concentrate with a better profile. Taste 8.5/10 I prefer the cinnamon bun over this but it is still very good if your a chocolate lover which i am not. Mixablity 10/10 Nearly instantly completely dissolves whether you add it to milk water or even pancake mix and oatmeal. Cost 10/10 Blows away the compation especially if you buy 20 to 50 lbs like i do. Conclusion: Great tasting and mixing protein for daily protein replacement and needs i highly recommend it and use it myself daily to help me reach my 300 gram a day protein needs.  
 
Taste of sweet success fueled by American Pure Whey!!
 
My number one client, Nicholas Leech, has been training under me for two years now, following my strict workouts and eating plan. A main staple of our diet is APW isolate. I order each of us 20lbs. per month and it paid off. Nick swept the largest body building competition in Northern Michigan, taking 1st in his class and Overall Champion of the Grand Traverse Bod y Building Show! We'd like to thank APW for making such a high-quality, natural, product that gives us great gains, recovery and tastes awesome! Jim VonDoloski C.P.T.
 
 
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How to determine caloric intake on a diet
 
 Setting a baseline and getting an accurate Idea of your BMR (Basal Metabolic Rate) or how many calories your body requires to maintain your current weight is always the place you want to start from. Otherwise you’re taking a wild guess which could lead you down one of two ill advised paths. You may loose too much weight too fast and this means you’re not losing the weight you want to loose. The scale will be moving but you’re loosing a higher proportion of muscle which won’t get your body composition where you you want it to be aesthetically speaking. Alternately you could be wasting time by not cutting enough calories and thus not losing the weight you set out to loose. When I start working with people who want to loose weight I go the route of having them start using a digital food scale and eating how they normally do but while journaling all of their food for the first week. I have them weigh themselves at the beginning and end of the week and then we can make a more reasonable guess about their BMR based on their weight and what their daily caloric intake was.


In my case I have a Bodybuilding contest to prep for so I have no time to loose and as a result, very little room for error. I posted a picture last week from my Bod Pod Fit test. This is an air displacement test that gives you a really accurate idea of what your mass, body composition, and BMR are. It’s accuracy is second only to the elusive Dexascan, which can be pretty expensive and isn’t widely available to most people. This test helped me determine that my BMR is about 3900 cals/day, which is pretty in keeping with what I had been eating the last couple of weeks and maintaining that weight. So now we know what caloric intake it takes for me to maintain the same body weight, but we've yet to take the next step and decide how many calories I need to cut in order to loose the exact 1-2lbs of weight per week which is optimal for retaining muscle mass. 


;Now we go back to the science. We know that there are roughly 3500 calories in a pound of fat (http://ajcn.nutrition.org/content/6/5/542.short). While I know that it’s nearly impossible to loose only fat that’s what I’m shooting for so this calculus is based around this Utopian goal. Since I’m looking to loose 1-2lbs/week I’ve cut 600 calories from my daily caloric intake. This will net me a 4200 caloric deficit for the week and with the addition of a little cardio should keep me on schedule and pace to hit my goals. I can’t wait to see what I look like in about 18 weeks!


Keeping your weight loss to this 1-2lbs/week rate is paramount for a bodybuilder.  If you cut too much weight too fast you run the risk of losing the majority of it from muscle through a process called muscular catabolism.   Losing weight at this slower rate favors a more beneficial ratio of fat to muscle loss.  This is also why it's more important than ever for a dieting athlete to rely on Whey Protein!  Since whey has such a rich amino acid profile helps your body retain more muscle through your diet.   In between meals I also highly recommend using BCAA's to replace any oxidized muscle tissue and preserve your lean mass.


Here’s the macro nutritional and caloric profile of Day one for my precontest Diet:


 
NPC USA bodybuilder preparing for Michigan State championships
 

So far this week has consisted of the following routines:

Monday: I did two 30 minute sessions of stationary bike on the highest difficulty and intensity throughout the duration of the sessions.
I worked my chest and back for 45 minutes. I did supersets on the  incline press alternating with reverse incline rows using dumb bells.  I followed that with flat bench dumb bell flies, supersetting with upright rows using the barbells.

Tuesday: I did two 30 minute sessions running on the treadmill. I then trained biceps and triceps for 45 minutes. I did supersets of dumb bell curls and tricep kickbacks, narrow-grip bench press and preacher curls using barbell with one arm. I followed the arm workout with two  1 hour sessions of bootcamp class that I teach.

Wednesday: I did 20 minutes on the  stationary bike in the morning and 40 minutes in the afternoon.
My workout consisted of a leg routine with Barbell squats superset with leg presses, finished with leg curls and leg extensions.
my second workout for the day started with a warm-up of 40 minutes on the stationary bike and stair stepper. I witked out my back and biceps starting with lat pull-downs, wide grip and v-bar pull-downs, back extensions and preacher bicep curls.

Thursday:  2 miles on treadmill and stair-stepper, Boot-camp class 1HR, Evening Boot-camp class 1hr, Upper Back: Lat Pull-downs20sets 10reps 185lbs, Biceps Easy-curl bar with 45lb plates followed by one-arm dumbbell preacher curls 5sets of 50, 55, and 60lb dumbbells to failure. 

Friday: 2 miles on treadmill and 7 miles stationary bike, Straight-barDead-lifts 20sets of 10reps 315lbs 5 sets of dumbbell rows 80lb to 120lb  +10lb increments each set


 
my review of 100% pumped
 
Last month American Pure Whey was generous enough to send some&100% Pumped&pre-workout along with my whey. So, I thought I'd review it for the blog. I have to admit, I'm sort of a stim junkie and bit of a pre-workout connoisseur. I've tried just about every popular formula under the sun and most of them didn't measure up. But, APW hasn't let me down yet so I was pretty excited to throw some of this in my shaker cup as I headed out the door to embark on the much loved LEG DAY!

 

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The serving size on the label was 5 grams. While there isn't a recommended dose on the label I deduced from the order on the ingredients list that about 3 servings would be plenty to assess this stuff. The formula on this stuff is solid. The arginine is great for pumps while the L-Carnitine and Beta Alanine keep your muscles primed and full of plenty fuel to help you power through those last couple of reps before failure. I opened the bottle and I could smell a hint of the orange flavor but aside from that it seemed pretty much like other pre-workouts as far as consistency of the powder is concerned. Then I threw 15grams into my shaker cup and that was when I realized that I had a unique product in my hands. IT was a super pleasant surprise that the100% pumped&mixed clear. YUP! No unnecessary dyes in this stuff! Then I mixed it up in my shaker cup. I would say the taste is a solid 10/10. Reminded me of a sort of creamcicle flavor. It mixed really well and luckily buy cheap cialis this stuff had a decent kick. The jolt I got from the caffeine was just what I needed to push out a really good leg workout. There wasn't really a crash either, which was good because I followed up my Leg Day with some posing practice and felling shaky or crashed out would have definitely killed my posing. Here's my workout log from the day:

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Quads:
Front squat: 285 x6, 235x10
Hack squat: 235x20
Fascia Stretch: BW x 90 sec
Hams:
Prone Curl: 190x13,6,4(21) rest/pause
Fascia Stretch: 80x 90 sec
Calf:
Donkey Sled Raise: 330 x enhanced negative (5sec. negative; pause ten seconds at the bottom of the rep; explosive positive)

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NPC National Bodybuilder James Vondoloski Training for the NPC USA Nationals
 

 
American Pure Whey Review: 100% Whey Protein Isolate Strawberry Banana
 
This month APW was nice enough to send me a tub of Strawberry Banana flavored&100% Whey Protein Isolate&so I thought I would go ahead and make a post with my impressions of it. If you've read my previous posts you know that I'm pretty partial to the Cinnamon Bun flavor so the fruity flavor was a bit of a change of pace for me but I was definitely not disappointed!
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Overall: Solid 9
Overall this product will blow most Whey isolates out of the water. The value, taste, and effectiveness far surpass most others on the market.
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Effectiveness: 10
Packing 33grams of protein per serving, this Whey Protein makes hitting your daily protein intake goals it super convenient. The fact that it's a super pure whey isolate means that the protein hits your muscles really fast, ensuring the delivery of much needed building blocks exactly when you need it! I usually grab a big shake with two servings for breakfast and have an additional shake with dextrose intraworkout. The Amino Acid profile of this stuff is great! With a heafty 5 grams/serving of the three most valuable&BCAAs: Leucine, Isoleucine and Valine. With added Glutamine and precursors this all translates into efficient recovery from heavy training sessions. Faster recovery means more effective training and as protein rich diets tend to favor increased muscle mass in training populations the effectiveness of this product buy viagra online in both muscle gaining and fat burning diets is quite impressive for it's cost. Keep in mind that while versatile, this supplement is mostly protein so it should viewed as a tool in the nutritional arsenal of an overall diet.
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Value: 10
I think you'd be hard pressed to find a better deal on the internet for Whey Isolate. As Isolate is one of the most refined and bioavailable forms of Whey protein it tends to be expensive or only “pixie dusted” into proprietary protein blends. Don't believe me? Just take a look a the label on most blended proteins and you'll notice that Isolate is listed last, meaning there's less of it than any other form of Whey in the blend. When you throw in all the amino's that you would otherwise have to pay seperate for, that only sweetens the deal.
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Taste/Mix:9
This was the part I was most skeptical about when this protein came in. As I alluded to earlier in this review, typically I'm not much of a fan of fruit flavored whey so when I opened this I didn't have such high expectations. I gotta say, the smell was pretty convincing so I loaded my blender with some Almond milk and made a shake. This stuff tastes great! The banana flavor especially shined through, and when you throw some berries or other fruit with it the tastes are super complimentary. This stuff tastes good with just about anything too; peanut butter, almond milk, added cinnamon, berries, eggs, you name it! It even worked well with my intraworkout whey and dextrose shake. The mixablility was on par with the other APW products I've used. I had no problem getting it to mix in a shaker bottle and in a blender it works even more effortlessly. I don't think that this Flavor will be uprooting Cinnamon bun as my favorite, but it's an awesome change of pace and super enjoyable, proving that (as always!) I can trust American Pure Whey to deliver quality at an awesome price!&
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NPC NATIONALS BOUND JAMES VONDOLOSKI
 
Workout Log Oct. 22ND to 29TH Monday: 7miles stationary bike and 2 miles treadmill, boot-camp class 1HR, Squats 20set 10reps 315lbs in 45mins Tuesday: Morning 45mins cardio treadmill and stair-stepper, benchpress 20sets of 10reps 275lbs + Boot-camp class 1hr. Evening boot-camp class 1HR Wednesday: 2 miles on treadmill and 7 miles on stationary bike, Shoulders, Standing Military Press 10sets 10 reps 135lbs super-set with barbell shoulder shrugs 10sets 10reps of 315lbs Thursday: 2 miles on treadmill and stair-stepper, Boot-camp class 1HR, Evening Boot-camp class 1hr, Upper Back Lat Pull-downs 20sets 10reps 185lbs, 10sets of barbell dead-lift 275 10reps Friday: 2 miles on treadmill and 7 miles stationary bike, Straight-bar Dead-lifts 20sets of 10reps 315lbs 5 sets of dumbbell rows 80lb to 120lb +10lb increments each set Saturday: 30mins of cardio step-mill and treadmill, straight-bar Biceps curls 95lbs 10sets of 10reps, and Cable Rows 10sets each of 10reps of 185lbs Lat pull-overs 110lb barbell 5sets of 10reps, Evening 30mins of cardio treadmill and stationary bike Sunday: Off
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NPC national competitor James Vondoloski W/E 10/20/2012
 

Monday : 30mins cardio stationary bike and treadmill, boot-camp class 1HR, Smith Machine Squats 20set 10reps 275lbs in 45mins Tuesday: Morning 45mins cardio treadmill and stair-stepper, Push-ups 20sets of 20reps in 40mins.Evening boot-camp class 1HR Wednesday: 45mins of cardio treadmill and stationary bike, Shoulders, Seated Military Press 10sets 10 reps 185lbs super-set with barbell shoulder shrugs 10sets 10reps of 31

5lbs Thursday: 45mins of cardio treadmill and stair-stepper, Boot-camp class 1HR, Evening Boot-camp class Upper Back Lat Pull-downs 20sets 10reps 185lbs Friday: 45mins of cardio treadmill and stationary bike,Straight-bar Deadlifts 20sets of 10reps 315lbs Saturday: 30mins of cardio step-mill and treadmill Biceps curls and Cable Rows 10sets each of 10reps Lat pull-overs 110lb barbell 5sets of 10reps, Evening 30mins of cardio treadmill and stationary bike Sunday: Off

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GPP Conditioning
 
As an amateur bodybuilder I've always got my eyes on my next contest. This means that year round I'm preparing to bring the best possible version of myself to the stage when the time comes. In the coldness of winter this means that my goals are putting on as much mass as possible before I start my precontest cutting diet in the spring. Admittedly, I've become somewhat of a perfectionist. The way I see things, I'm always on some sort of precontest diet. This 24/7 commitment is not only what's required in any venture when you're determined to bring your absolute best to it, but holding myself accountable to constantly be the best that I can be is what appeals to me about bodybuilding most. It's because of all this that I've always got my next contest in my sights, and it's because of this focus that keeping a favorable body composition year round is a big priority for me. As any of your who've checked out my profile here on the APW Blog will know, I used to be overweight. In my transition I learned how to cut fat pretty well, however, I'm also super weary that I don't work myself into a position where I'm attempting to cut my bodyfat from say 15% down to Contest standards of leanness in a matter of weeks before a competition. To maintain a relatively lean body composition and a generally high level of cardiovascular fitness all year I make GPP Conditioning a serious priority in my training. GPP or General Physical Preparedness has become quite the buzz word in the fitness industry recently, especially with all the re-branding that movements like Crossfit have gotten into. Simply put, GPP is an athlete's ability to perform all different types of tasks, to do lots of work and recover from it quickly. Bodybuilding veteran Dave Draper wrote a pretty informative piece on the history of GPP here: http://davedraper.com/blog/2006/11/01/what-is-gpp/. My take on GPP work is that it should be some sort of loaded cardiovascular conditioning which challenges your capacity to recover. It's pretty vital to me, since I'm trying to GROW, that I make sure not to stack GPP workouts on the same days as my weightlifting. While GPP is important to me it definitely takes a back seat to my weight training. I also design all of these workouts to revolve around High Intensity Interval Training (HIIT). This sort of High Intensity training in which you cycle through bouts of high intensity (95-100% of maximum effort) work followed by low intensity “rest” periods have been proven to increase a whole host of fitness markers much more efficiently than traditional endurance cardio. In a recent study from Mcmasters University in Canada (http://bit.ly/zlrUkw), Interval training even showed participants from the HIIT group who exercised 2.5hour/week to show similar exercise performance adaptations to an endurance cardio group who exercised for 10hours/week. Basically this means you can mak e the same progress in literally ¼ of the time! As with any other workout nutrition is key in building on it's effectiveness. You wanna keep in mind that you're expending calories here, which means that if you're trying to grow then you're gonna want to replace them! Your metabolism is also supercharged following these interval workouts so it's a great time to take advantage of it with some APW 100% Whey Isolate or even a carb rich American Pure Whey Sizer XXL shake to replenish your glycogen stores and floow your muscles with the bilding blocks they need to grow! Here's a few examples of my GPP workouts: HILL SPRINTS: This is the simplest GPP workout since all it requires is a hill and you! Basically find yourself a challenging hill and sprint up it. I prefer to run mine on grassy hills so I use a set of cleats to make sure I don't slip but they can be preformed just as easily on a steep paved hill. Hill sprints are natural interval work since after you sprint up the hill you have to walk back down which makes a nice “rest” period. Once you get to the bottom: Wash, rinse, repeat! I would recommend starting with 10 hills and increasing from there. I like to limit my hill sprint workouts to around 30minutes so I generally stop at around 30 hills. TIRE WORK: This GPP workout involves a sledge hammer and an unnecessarily large tire. I tend to do these in TABATA intervals (4 minutes of 20 seconds of High Intensity work periods followed 10 seconds of rest). Basically you want to hit the tire with the sledge as many times as possible in the 20 second work period then rest for the following ten seconds, then repeat. You can also work tire flips in for work periods. WEIGHT SLED PUSHES: This workout is done with a weight sled of some sort. I usually run these in either TABATA rounds or 10 minutes of 30/30's (30seconds work, 30seconds rest). You can add weight to the sled to make it more challenging for slow pushes or lighten the load and push it for sprints. I also like to go to a local sports field and work the football sled in for some of these workouts. so there you have it, my GPP conditioning work. I also wanna throw it out there that there are some great apps for your smartphone that can time these intervals for you which can be a lot better than trying to watch a clock while you're pushing yourself. Until next time, GET RIPPED!
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Recent Posts
» Ironmill DDay2 competition - Keith Gavazzi First place
» NPC NATIONAL BODYBUILDER James Vondoloski
» Two week out from NPC USA national competition
» AMERICAN PURE WHEY 100% Whey protein matrix, chocolate Review
» Taste of sweet success fueled by American Pure Whey!!
» How to determine caloric intake on a diet
» NPC USA bodybuilder preparing for Michigan State championships
» my review of 100% pumped
» NPC National Bodybuilder James Vondoloski Training for the NPC USA Nationals
» American Pure Whey Review: 100% Whey Protein Isolate Strawberry Banana
» NPC NATIONALS BOUND JAMES VONDOLOSKI
» NPC national competitor James Vondoloski W/E 10/20/2012
» GPP Conditioning
» Preparing for the NPC nationals 10/15/2012
» NPC nationals bound James Vondoloski Workout log W/E 10/6/2012
» WHEY BOMBS!
» American Pure Whey Employees at the Mr. Olympia Las Vegas 2012
» Nutrient Timing with American Pure whey Sizer XXL
» NPC National competitor James Vondoloski with his favorite Protein
» AMERICAN PURE WHEY 100% Whey protein matrix, chocolate Review
» Preparation for the NPC Western Michigan Bodybuilding Invitational 2012 9/26/2012
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