4 days till the stage!  Time flys by when your having blast! I am honored to be discovered by Musclemania and getting the opportunity to show people how exciting, thrilling, and intense it can be to sculpt a body to perfection. Hardcore training, Strict dieting, and the WILL to stay in the game is all about consistency and staying focused. This is LIFE and I will look forward to competing on stage in the future.....next year! Bodybuilding is an Art that will always stay in my life and I will always assist others to better their lives and live a strong, healthy lifestyle.

This week my training was intense as always.  Training daily for a total of 3 1/2 to 4 hours a day.With T minus 10 days left, my dieting is going to be extremely strict. I will push the weight hard and push every little bead of sweat out and achieve that ultimate dry look. All natural with carbohydrate depleting. The Model America Championships will be welcoming a newcomer and I will not go home disappointed. Get ready! There is a new stranger in town.

Thanks to my fans for all your feedback and inspiring words. For those that I havent contacted yet, I will get back ASAP.  Thanks again.  The TIME IS NOW!

DJ Gonzalez

Hello to all and hope everyone had a great week and a safe holiday!  Wow . . . here we are in Week 10  Ten weeks of sweat, hardcore workouts, balls to the wall routines that make you enjoy pain.  Muscle tearing, intense exhaustion, an unreal mental focus, and sheer determination to be the best that you can be. To outperform your competitor and come out victorious in the end. Thats a journey that is well lived for. To look in the mirror and see the amazing work that has been put into this art of sculpting a physique . . . priceless.
This week I have seen a lot of changes with my physique. I have added mass while getting leaner at the same time. My energy is perfect. Never any mental or physical exhaustion, just a WILL to carry on the next hardcore routine. Always stayed focus and anxious for the next workout. My bodyfat has dropped significantly even while keeping my carbs at about 250g a day. Concentrating mostly on oatmeal, brown rice and 100% whole durham wheat pasta. I never eat salt.  I cant stand water retention. I want my hardwork to pay off. I want it to show. For lean protein, I eat mostly skinless chicken breast. I am amazed how much energy I have while at this low bodyfat, but the complex carbs have a lot to do with that as well as the timing of my meals. Eating every 2 and a half hours, 5 meals a day. Still I stuck with eating no carbs after 7 PM. That is key to get that lean, dry looking physique.
I kept pounding my swole muscles with heavy weight at a low rep. I will continue to follow this.

Well thats it for now.  Time is drawing nearer and the excitement gets stronger. Have a great week. If you have any questions to my dieting or routines or need advice, feel free to contact me at djgonzalez79@yahoo.com.

Looking forward to hearing from you.

Dennis Gonzalez

I want to thank everybody out there for your feedback. I have received an astounding number of e-mails and it is greatly appreciated. I will get back to you as soon as I get a chance. Thank you. This week was a leisure week. Took a little time off...but still stuck with the strict dieting and got in a couple days of routines. This week I will be going full force.....and sticking to HEAVY and low rep. So close but yet so far......Approximately a month left. Huge dieting changes will take effect a week into competition. Get that ultra, dry, lean look....  Been sitting at nearly 7 % body fat (right now I'm at 6%)...staying consistent with the dieting throughout training. Its all science....just have to know your body and how well it responds. Well, thats it for now and look forward to Week 10. A DAMN GOOD WEEK!  You all have a great week and God Bless.

Dennis Gonzalez

Hello to everyone and hope your living life to its fullest. This week was like every other week. Consistent with my training and dieting. Lifting heavy with low rep. Already on week 8...wow does time fly. Going from sweating my ass off in the summer to welcoming Fall, a pleasantry of cooler temperatures. It has been a great ride and look forward to every single second of it. I am sticking with my training program I posted in my first week and would not change it up as the results have come in rewardingly and I am pleased with the results. As for the dieting, I add more complex carbs based on the way my body is reacting. My metabolism is so high right now...adding an extra 50-100 grams of carbs has no effect. That is always a great feeling. This week will be limited in training due to an out of town trip. But I plan to make it up at the end of the week. Time for a little fun.....a few Michelob Ultra Light beers shouldnt hurt the diet. You all have a great week and be safe.  Contact me any time djgonzalez79@yahoo.com.

 
Dennis Gonzalez

  Closer and closer....days are flying, weeks are terminated with intense workouts. It is great to see these competitors, busting there ass day in an day out . . . full dedication and determination to win the big one. Best of luck to all!

Workouts this week were consistent as the previous weeks. I am concentrating on the heaviest weight with lower reps to get that mass in. Performing as many sets to failure. I must feel the soreness... in order to know my routines for the day are done. I do not want someone busting their ass harder than me in the gym, so I make it a goal to push myself to extremes. This week I have seen some drastic changes to my physique . . . MASS. I have upgraded my diet by adding an extra 100 grams of complex carbs to my diet. End result...a much better pump and volumization. My shirts were fitting tighter and even ripped one after a grueling workout of 20 sets on chest. I maintained my leanness, even with the increase in carbs. The heat here is an inferno. And I must have a gallon of water beside me all the time.

Over the years I have read every muscle magazine you can think of. From Muscle and Fitness, Ironman, Men's Health, to FLEX. I have researched over the internet and read books about Bodybuilding/Nutrition/Fitness. I have come up with my own dieting plans combining several of todays famous diets from the Atkins to the South Beach Diet. My dieting guidelines and knowledge of training have given me astounding results and have even helped people loose a significant amount of weight. I have people contacting me...showing there appreciation for that sexy 6 pack they have always wanted. That right there is a damn great feeling to me . . . assisting people to feel secure about themselves and living a healthy lifestyle. One thing about me is I love helping people, because I have been there! I know how it feels to be overweight and insecure about your physique. My goal is to be the ultimate Bodybuilding/fitness extreme and at the same time...give people hope!
Week 6 is coming on and I'm bringing it on with a greater strength, a stronger will, higher focus and a sick passion! I am looking forward to the next 7 weeks . . . it gets better all the time. Till the next episode.

Dennis

    Well, here we are Week 4! I have to say this has been the most exciting, thrilling time in my life! I have seen fantastic results thus far!
Looking forward to waking up every morning, my body is rested and replenished. Eight hours of sleep is just enough to get the "hellified"
routine underway. My mind-set is highly focused and determined. Emotions are sprinting high and are fiercely intense, as I look forward to hitting another high intensity, grueling workout. A painful day of blasting muscles beyond limits and sweating my ass off! This is the life, my life, and I put all of my energy and effort into my passion for bodybuilding. Does it get any better than this? This is the crem de la crem! Molding and sculpting a body to perfection. Artistry at its highest level. Everybody wants a perfect symmetrical athletic body, a body of a Greek god, an art and only attainable if you make bodybuilding a critical part of your life . . . an obsession!

I noticed my shoulders were bouldering out this week and the overall size was mind-blowing.  I attacked every angle of the shoulder. For the front deltoid, I did 50 lb. dumbell front lateral raises. The "pump" is hellified with each perpetuous repetition. I also, attempted front barbell raises with 80lbs and worked my way up to 100 lbs. Love it...tight and striated! For the outer shoulder, seated dumbell side raises with 30's and 50's did the trick. Always need a 3 minute break after an insane superset of these! For concentrating, particularly, on the rear deltoids I set my bench at a 45 degree angle and lay face flat and use 75 lbs. dumbells. I slowly raise them to the furthest point and then I hold for 5 seconds and after my rear delts feel like they are going to burst, I drop them slowly. Great stuff! Its all about range of movement. There is one routine I do that really has added the overall mass to my shoulders and that is push-ups with your hands approximatly half a foot in front of your head. I love the pain from these!
Challenging and your victorious if you can do 20!

When it comes to leg workouts. I use nothing but overpowering weight to get my wheels in gear. There is nothing like getting some leg mass by doing classic squats. I use the heaviest weight possible and blast my wheels to failure. Damn, the soreness and the damage is setting in already! When attempting squat routines, I have learned that using a slow range of movement will give you that intense burn and soreness is the result. A wider stance will work the outer part of the thigh and hamstrings. A closer stance will work the inner part of your thigh, as well as, hamstrings. Calves are done with 75 lbs. dumbells at my side and I rise with a slow range of movement. To increase the range of motion, I use a 2 x 4 piece of wood. Calves feel like rubber after 10 sets. End result, an awesome leg workout and new muscle mass in the making!

This week, my mind and body felt strong and full of energy. Mind to body control was in check and therefore I kept my diet the same. The right amount of complex carbs and lean proteins were on the mark.. Results are getting better by the weeks. Progression is showing at a rapid pace. I am anxiously looking forward to week 5! BIG changes are coming!!!
 
Till next week
 
Dennis Gonzalez
 

This weeks routines got even better as the I pushed Intensity to extremes and my body to the furthest limits. I had my mind set on one desire......getting stronger and bigger. I went into this week with a substantial amount of mental focus and physical strength that gets even better as weeks pass. Another week closer to the big one. As each workout day passes...another day approaches and I am hungry... eager to push myself that much harder to achieving the results that I will be rewarded for. I love the thrill of competition and it puts your mind and body to test. This test is a wild ride and I will continue to be entertained by it! Pain and sweat.....leads to glory.

     Abs. Another on of my favorites! In my opinion, the hardest muscle group to obtain and maintain. The core is the part that will stand out the most....you see abs and you see an individual with dedication, will, and strength. Your diet has to be in check and strict to have those abs visible. I perform several routines to attack the abs every way possible. Crunches, reverse crunches, dumbell chest flyes while doing reverse crunches, and Hanging leg raises with added weight. Those are my fave and a great way to get an impressive V-belt. Talkabout feeling pain in the core. Split the fibers with the added weight. I hit obliques with dumbell side bends. Slow contracting movements, utilizing 30's and 50lb dumbells. A tip that I can give you is if you want to pursue any type of fitness modeling career, you must have the abdominals in check. That is the first they are going to look at. Split those fibers, feel the pain and eat strictly clean. Its up to you.

   When it comes to back day, I concentrate on using a substantial amount of weight to develop the mass. I perform Dumbell Shrugs, squeezing right at the top of contraction. Talk about a great persisting pump throughout your workout. Can feel the sweat pouring down my back as the muscle contract. Great to live in southern Texas as the heat is continuous and so beneficial to your workouts. I perform Dumbell pull-overs with 75s to widen the upper body and get it stronger. Barbell rows, over and underhand, target all muscles in my upper back. To really test your strength and get that mass in, pull-ups will do the trick. After doing 100 my back feels like it just got slammed with a bat. Damn, who would've thought pain would feel so good! To really put my back into gear, I set up a pulley a top a very thick tree branch. I attach two 75lb dumbells to the end of the cable and blast my back to excruciating exhaustion. The range of motion is perfect as you can feel all muscles contracting. Like I said in my previous weeks, I perform all my sets to failure. Your own equiptment can give you fantastic results and a great exhausting workout.

     The dieting this week stayed the same and the extra complex carbs( oatmeal or brown rice) gave me that extra energy to perform my 2 workouts daily. Glutamine is key when it comes to muscle recovery. The soreness that is encountered fades away and workouts are ready to be destroyed the following day. Its all about strong will when it comes to dieting. You are what you eat.......Eat lean and get your protein in and you will look lean and massive. There is a lot to look forward to when it comes to living a healthy lifestyle. Its up to you and how you want to treat your life. Treat it well! Live a healthy lifestyle and live a long life. Train Hard, NEVER let up, and stay in the game!

 

Till next week

Dennis

          
This week I woke up everyday ready to take on anything. Well prepared, well rested and focused I set out for another grueling day of splitting the fibers. Temperatures already in the 90's morning time . . . the sweat beading down my face as I drink my coffee getting my body well propelled. Its crunch time! I hit all 10 sets of each bodypart ready to be destroyed that day. It was chest day - one of my favorites.  One thing I have learned when it comes to chest workouts, is that you must hit all of this major muscle. Incline, flat, decline hit all targets on the chest. A tip I have learned, and I have seen a huge difference, is when doing chest flyes make sure you squeeze at the point of contraction. This will give you that deeper cut in the chest. And damn, its good tight feeling. My chest was swole, fibers were split and can already feel the soreness kicking in.

    
Arm day - my second best bodypart to be worked.  Always ready for this one. I focus on using very isolated movements when it comes to the biceps. I use 50 lbs. dumbbells for my routines, 75's and 30's. I use the 30's to squeeze right at the point of contraction after doing reps of alternating curls. Damn the pain can be intense sometimes, but you know your peaks are aiming higher. I utilize 75's by curling with one close grip, as you see in the pic I posted. This will give you a beastly pump and gets your blood rushing. My arms feel like rubber that have just peeled out . That is always a great feeling, cause you know you did the damage.

  
As for dieting, it stayed the same as I posted in Week 1. The only thing I changed was the complex carb intake. I felt my body a bit fatigued after my workouts so I added an extra cup and a half of oatmeal or brown rice.  Ahhhhh, ready to go till next time.  And It only gets better.  My main motivation is this and always have used it. There is always someone out there, your competitor, or just anybody who wants to be successful in this industry, that is busting their ass day in and day out. So, you WANT to work harder than they are! NEVER let up! Great Training!

 

Till next week,

 

Dennis

I do my workouts with strictly old school equipment.  If you want mass this is the best way to obtain it.  I also enjoy working out outdoors, the peaceful, comfortable environment along with the intense heat makes my workouts proficient.  I plan to maintain my leanness in the coming weeks and put on mass. You might be thinking, "Impossible."  But dedication and strong will leads me to doing two workouts a day (Morning and Afternoon, two hours per workout) hitting the main muscle groups that are scheduled to be blasted each day. My schedule for this week looks like this:

Meals
Workout Regimen