nickmanzoni’s BodyBlog

warm-up 5 mins on treadmill

1 set atg squats 135×20

1 set atg squats 185×15

1 set atg squats 225x 10

1 set box squats 275x 8

1 set box squats 315×6

leg press 2 sets 3 plates x40, x50

Calves seated calf raises 2 sets of 20

calves standing calf raise 2 sets of 15.

cool down on tread 5 mins

stretch.

3 sets spider curls ez bar 80×10, 100×8, 110×6

3 sets isolation bicep curl varient on cable… too  detailed, just kills my peak 10, 7, 6 disappointed obviously on second set.

3 sets reverse grip bench 185×10, 205×8, 225×6

3 sets weighted dips (170 lbs bodyweight)+ 2 45lb platesx10, 3 45lb platesx9, 3 45lb platex 6.

3 sets hammercurls 40×10, 45x 8, 50×6 waaay too easy… but wait…

3 sets barbell curls 100×8, 100x 8, 110×6…. spent at this point biceps=dead

3 sets overhead dumbell press 90×10, 100x 8 110×6 first set too easy, last set way hard.

3 sets tricep rope pushdowns, underhand grip holding the rubber stops like you would a baseball…. really killed outer tricep head and forearms.

Warm-up shoulders 50lbs dumbell press x10

3 sets dumbell press 70×10, 75×8, 80×6

3 sets of cable front raises w/ tricep rope. 10,8,6

3 sets of dumbell front raises 40×10, 45×8, 50×6

3 sets of lateral dumbell raises 35×10, 40×8, 45×6

3 sets of lateral "big swing" raises one arm. 40×10, 45×8, 50×6

3 sets of machine lateral raises. 10,8,6

3 sets of reverse machine flies.

no more rear delt because of back workout the previous day.

shoulders are my least liked day.

Warm-up 10 pull-ups wide grip

3sets weighted pull-ups 45lbsx8 (disappointed) 45×8 again, 55×6 chin-ups

3 sets close grip pulldowns, can’t site weight because no two machines are the same 10, 8, 5 (went really heavy)

3 sets of cable rows no point in writing weight, irrelevant. 10,8, 6
3 sets of bent over rows 155×10, 175×8, 195×6 this was tough and last rep was a little iffy.

3 sets of diamond bar deads 275×10, 315×8, 335×5… a massive disappointment.
stretch with a close grip pulldown apparatus, holding stretch for 30 seconds allowing lower lumbar vertebra to feel the stretch

standing stretch arm out straight holding onto a bar with medial trunk rotation

warm-up 5 mins cardio

warm-up incline db press 60lb dumbellsx10

3 sets incline db press 90×10 100×8 110×6

3 sets flat db press 100×10 110×8 120x 5

incline bb press 185×10 205×7 225x 5

incline db flies 50lbsx10 55lbsx8 60lbsx6 I will probably go up in weight seeing as I "easily" completed required sets

high cable flies 70lbs resis.x10, 80×8, 90×6

low cable flies 40lbsx10, 50 x 8, 60x 6… might go to 50×10 50x 8-10, 60x 6-8 to better assess weight

1 min stretch open fly position with 20 lbs, then a standing pec stretch against the wall.

10 mins cardio.

Well, it’s just he beginning of January, and I have already reached the home stretch of my cutting phase. Not that it was anything TOO remarkable. From the weekend before Thanksgiving until the weekend after Christmas I go through my ceremonial bulk phase. This time I’ve gained about 15 lbs.  Not a huge weight gain, but considering it was only a month and most of my lifts have gone up tremendously; I am pleased. My joints hurt so bad sometimes I have to take twice the amount of glucosamine than directed. I hate taking advil or aspirin, so it makes it worse.

But there is good news. If I can hold onto 2 more pounds whilst cutting, I will have gained a good 8 lbs of muscle. Right now I am 170 at 8% b.f.

Eventually my goal will be 175 at 5%… a long way off but closer than I was 3 years ago.

This is a pretty neat idea. I’ve blogged on another popular peer website, but rarely got any sort of acknowledgment from it. I guess it’s because it wasn’t geared to "my people"… people who actually care about how their bodies look. People who care enough to inspire others to get out of their ruts and make a change.

I wonder if people can understand how life-altering working out is? I mean, before it became a way of life for me or a "calling" if you will…. I was depressed alone, ugly, apathetic. But here I am now. I am fitness model, I have a terrific girlfriend, and I personal train.

In fact: 90% of these photos were taken for this reality tv show pilot called "alpha male" that is being put in front of fox execs… if you have a question on alpha male, check my you-tube page and click under "alphadesign" the administrator would love to talk to you.
This is the end of my bio.

I just like to network. This website is great, and I can potentially learn from AND help so many people. It inspires me to drudge up my old fitness articles I wrote when I was bored, and I just posted one in the articles section of the forums (at this point Nov 18, 5:05 pm est it is not up yet). I wonder what the feedback will be…

I think I do have a crazy goal of having the "perfect" body…. or is it? How will I know when I get there? Will I have a feeling of perfection? Or will someone just tell me "hey, you’re perfect"!

I think having THIS goal instead of a tangible one like "I want to bench 315" or  "I want to be 165 lbs. at 4% b.f." is that I can’t ever be satisfied. I can forever push myself until my muscles strip from the bone and then they turn to dust.

Ashes to ashes dust to dust…. So here I am.