Wednesday, July 29, 2009

IN THE GYM...

this week's installment is about this new workout program i started back in may. i found it in the May 2009 issue of FLEX featuring Moe El Moussawi on the cover. it's the 5-3-2 Plan For Insane Strength (If you want to get bigger, follow this program - because the stronger you get, the bigger you'll be. By Jim Stoppani, PhD). at first i didn't notice much change in my body, but after getting my first tan of the season (tanned skin tends to show off musculature far more than usual) and a few compliments here and there i realized wow... i do look bigger than i was a few months ago. and, i gotta tell ya, my strength is up. im lifting heavier weight but most importantly i feel great!

here's how the program works...

BLUEPRINT FOR POWER
to get stronger, ya gotta go heavy. that means limiting reps to the two-to-six range. however, if you want to do it right, you've got to have a plan. that's the beauty of the 5-3-2 program. it forces muscles to adapt to heavier workloads, this progressively increasing strength over time.

THE POWER OF ONE
you'll do one major exercise per major muscle group using the 5-3-2 plan. here's why:
  1. your heaviest lifting is done first in your workout, when you are fresh and strong.
  2. after that first exercise, strength levels will drop, thus hindering any strength gains on subsequent exercises.
  3. training an additional exercise for the same muscle group with the 5-3-2 scheme may cause overtraining.
THE SPLIT
the good ol' monday through friday training schedule is recommended. however, you can train any five days per week to accommodate your individual schedule (i do a monday to friday plan)
  • day one: chest and abs
  • day two: legs and calves
  • day three: back and abs
  • day four: shoulders and traps
  • day five: triceps, biceps and forearms
A LITTLE HELP
in addition to the major exercises themselves, you will do assistance exercises. most of these will change from stage to stage, preventing stagnation and attacking the target muscle from multiple angles. as the stages progress, you will use more weight and perform fewer reps for these exercises as well

TAKE IT HIGHER
two muscle groups that you can skip with the 5-3-2 plan are abs and calves. although it's never a bad idea to train any muscle group for strength with heavier weight and lower reps, these two tend to respond better to a relatively higher rep range.

THE RIGHT STUFF
to get the most of the 5-3-2 plan, you have to feed your body the proper nutrients (try to get a copy of the issue so that you can follow the right guidelines in the supplement sidebar "force of five" at the end of the article and the nutrition companion piece "15 power foods" that begins on page 234) to give your muscles just the boost they need to grow stronger and bigger.

now... for the routines, the next ten weeks are gonna kick your ass! but first... BEFORE YOU DO ANY OF THESE MOVEMENTS, BE SURE TO STRETCH THROUGHLY, AND IF YOU NEED A SPOTTER, GET ONE. DONT BE EMBARRASSED TO ASK FOR HELP. even better? get a work out partner. supporting each other is the best way to stay motivated and since you will be watching each other, you will have doubled your safety.

STAGE 1 : WEEKS 1 - 5
start with a weight with which you can complete 5 sets of 5 reps. taking three-minute rest periods between sets. attempt to increase this weight over 5 weeks.

DAY ONE ~ (MONDAY) CHEST & ABS
bench press : 5 sets / 5 reps
incline barbell press : 3 sets / 6-8 reps
dumbbell press : 3 sets / 6-8 reps
incline dumbbell flyes : 3 sets / 8-10 reps
crunches : 3 sets / to failure
reverse crunches : 3 sets / to failure

DAY TWO ~ (TUESDAY) LEGS & CALVES
squats : 5 sets / 5 reps
leg presses : 3 sets / 6-8 reps
leg extensions : 3 sets / 8-10 reps
romanian deadlifts : 3 sets / 6-8 reps
leg curls* : 3 sets / 8-10 reps
standing calf raises : 3 sets / 12-15 reps
seated calf raises : 3 sets / 15-20 reps

DAY THREE ~ (WEDNESDAY) BACK & ABS
deadlifts : 5 sets / 5 reps
bent over rows** : 5 sets / 5 reps
lat pulldowns : 3 sets / 6-8 reps
seated cable rows : 3 sets / 6-8 reps
hanging leg raises : 3 sets / to failure
cable crunches : 3 sets / to failure

DAY FOUR ~ (THURSDAY) SHOULDERS & TRAPS
barbell overhead presses : 5 sets / 5 reps
barbell upright rows : 3 sets / 6-8 reps
dumbbell lateral raises : 3 sets / 8-10 reps
bent over dumbbell laterals : 3 sets / 10-12 reps
barbell shrugs : 5 sets / 5 reps

DAY FIVE ~ (FRIDAY) TRICEPS, BICEPS & FOREARMS
close grip bench presses : 5 sets / 5 reps
lying triceps extensions : 3 sets / 6-8 reps
triceps pushdowns : 3 sets / 8-10 reps
barbell curls : 5 sets / 5 reps
seated incline dumbbell curls : 3 sets / 6-8 reps
preacher curls : 3 sets / 8-10 reps
barbell wrist curls : 5 sets / 5 reps

STAGE 2 : WEEKS 6 - 8
start with a weight with which you can complete 3 sets of 3 reps. taking three-minute rest periods between sets. attempt to increase this weight over 3 weeks.

DAY ONE ~ (MONDAY) CHEST & ABS
bench press : 3 sets / 3 reps
incline dumbbell press : 3 sets / 4-6 reps
decline barbell press : 3 sets / 4-6 reps
low pulley cable crossovers : 3 sets / 8-10 reps
decline crunches : 3 sets / to failure
reverse crunches : 3 sets / to failure

DAY TWO ~ (TUESDAY) LEGS & CALVES
squats : 3 sets / 3 reps
front squats : 3 sets / 4-6 reps
leg extensions : 3 sets / 6-8 reps
romanian deadlifts : 3 sets / 4-6 reps
leg curls* : 3 sets / 6-8 reps
leg press calf raises : 3 sets / 10-12 reps
seated calf raises : 3 sets / 12-15 reps

DAY THREE ~ (WEDNESDAY) BACK & ABS
deadlifts : 3 sets / 3 reps
bent over rows** : 3 sets / 3 reps
reverse grip pulldowns : 3 sets / 4-6 reps
one are bumbbell rows : 3 sets / 4-6 reps
hanging leg raises : 3 sets / to failure
cable crunches : 3 sets / 8-10 reps

DAY FOUR ~ (THURSDAY) SHOULDERS & TRAPS
barbell overhead presses : 3 sets / 3 reps
dumbbell overhead presses : 3 sets / 4-6 reps
dumbbell lateral raises : 3 sets / 6-8 reps
rear delt machine : 3 sets / 8-10 reps
barbell shrugs : 3 sets / 3 reps
dumbbell shrugs : 3 sets / 6-8 reps

DAY FIVE ~ (FRIDAY) TRICEPS, BICEPS & FOREARMS
close grip bench presses : 3 sets / 3 reps
dumbbell overhead extensions : 3 sets / 6-8 reps
triceps pushdowns : 3 sets / 6-8 reps
barbell curls : 3 sets / 3 reps
preacher curls : 3 sets / 6-8 reps
hammer curls : 3 sets / 6-8 reps
barbell wrist curls : 3 sets / 8-10 reps

STAGE 3 : WEEKS 9 - 10
start with a weight with which you can complete 2 sets of 2 reps. taking three-minute rest periods between sets. attempt to increase this weight over 2 weeks.

DAY ONE ~ (MONDAY) CHEST & ABS
bench press : 2 sets / 2 reps
incline barbell press : 3 sets / 4-6 reps
decline dumbbell press : 3 sets / 4-6 reps
pec deck-machine flyes : 3 sets / 6-8 reps
decline crunches : 3 sets / to failure
reverse crunches : 3 sets / to failure

DAY TWO ~ (TUESDAY) LEGS & CALVES
squats : 2 sets / 2 reps
leg presses : 3 sets / 4-6 reps
leg extensions : 3 sets / 6-8 reps
romanian deadlifts : 3 sets / 4-6 reps
leg curls* : 3 sets / 6-8 reps
standing calf raises : 3 sets / 8-10 reps
seated calf raises : 3 sets / 10-12 reps

DAY THREE ~ (WEDNESDAY) BACK & ABS
deadlifts : 2 sets / 2 reps
bent over rows** : 2 sets / 2 reps
pull ups : 3 sets / to failure
machine rows : 3 sets / 4-6 reps
hanging leg raises : 3 sets / to failure
cable crunches : 3 sets / 8-10 reps

DAY FOUR ~ (THURSDAY) SHOULDERS & TRAPS
barbell overhead presses : 2 sets / 2 reps
dumbbell overhead presses : 3 sets / 4-6 reps
cable lateral raises : 3 sets / 6-8 reps
one arm rear cable delt raises : 3 sets / 6-8 reps
barbell shrugs : 2 sets / 2-3 reps
smith machine behind back shrugs : 3 sets / 4-6 reps

DAY FIVE ~ (FRIDAY) TRICEPS, BICEPS & FOREARMS
close grip bench presses : 2 sets / 2 reps
lying triceps extensions : 3 sets / 4-6 reps
triceps pushdowns : 3 sets / 4-6 reps
barbell curls : 2 sets / 2 reps
alternating dumbbell curls : 3 sets / 4-6 reps
hammer curls : 3 sets / 4-6 reps
barbell wrist curls : 2 sets / 2 reps
barbell reverse wrist curls : 3 sets / 6-8 reps

*lying, seated or standing
**or power rows

another important reminder... chart your progress. keep a little note pad and pen with you and jot down the date you started and the weight you started out with. i'd also suggest that you weigh yourself and take your measurements before you start the program. by the end of 10 weeks you'll be amazed at how much your strength has increased and how much bigger you're grown.

if you've been looking for a new routine or something different to do in the gym to shake things up, then this is the program for you. i want to hear from you guys about your progress.

~MD

Tuesday, July 28, 2009

THE FANS DECIDE...

last night at THE COCK was pretty fuckin hot! we had guys from all over the world (london, tel aviv, berlin, spain, san francisco, chicago, boston and san antonio) with some hot chicks stop in to get some drinks, hang out and see me go 100% on the bar. everyone was shirtless or in their undies by the end of the night and of course im naked on the bar! wild and hot! the winner of the evening (anyone who goes 100% naked with me on the bar gets a drink on me) was mr. tre xavier!

so, having a fellow porn star naked with me on the bar got me to thinkin... what other porn stars would you, the fans LOOOOOVE to see go 100% with me? here's your chance to write in to let me know. who knows... he just might make an appearance!

~MD

DREYDEN SHOUT OUT!

this shout out goes to my friend and all around great guy WILL CLARK! for years will has used his celebrity to promote and raise money charities that serve our community and always with a smile. i very honored when he called me to do my first appearance at his PORNO BINGO event when it was at the 9th Avenue Bistro which is now either a nail salon or something. this past sunday, will celebrated the sixth and final BAD BOYS ON THE HUDSON cruise aboard the QUEEN OF HEARS paddle boat more commonly known as Sea Tea. i for one will miss this event!



thank you will for all you've done for us. we love you more than you know!

~MD

Monday, July 27, 2009

THEATRICS...

The New York International Fringe Festival - Fringe NYC - August 14 to 30 - 2009

A production of The Present Company
presents

for 5 performances ONLY: Sat, Aug 15 - 4:30 pm; Tue, Aug 18 - 12:15 pm;
Wed, Aug 19 - 7:00 pm; Mon, Aug 24 - 5:30 pm; Sat, Aug 29 - 10:30 pm

All tickets AVAILABLE NOW: $15. for tickets

visit www.FringeNYC.org or call 1-866-468-7619


(Doric Wilson - Mark Finley - Barry Childs)

2009 ATHA Jane Chambers Playwriting Award winner
Meryl Cohn's
And Sophie Comes Too
directed by
Mark Finley
with
Birgit Darby - Lue McWilliams* - Karen Stanion - Jacqueline Sydney*
Susan Barnes Walker* - Elizabeth Whitney - Katherine Williams
*members: AEA

Top center: Elizabeth Whitney; L to R: Katherine Williams, Jacqueline Sydney & Birgit Darby. Photo: Kelly Campbell www.kellycampbellphoto.com

Will Sophie Abramowitz wake from her coma? Her daughters hope not.
Barbara fears a medical miracle; Perfect Rose is falling apart, and Sandra wants a penis.
And Sophie Comes Too is a comedy about becoming fully conscious.

production stage manager: Rick Hinkson rehearsal stage manager: Jennifer Marie Russo*
produced for TOSOS by
Barry Childs, Robin Kaufman & Doric Wilson
sets:
Michael Muccio costumes: Ellen Reilly
TOSOS press contact:
Kathleen Warnock kwnyc@yahoo.com

Venue #13: The Cherry Pit 155 Bank Street - Show #2725

(between West Side Highway & Washington Street)
Subway: A, C, E, 1 to 14th Street

Meryl Cohn won the 2009 Jane Chambers Playwriting Award for her comedy THE SIEGELS OF MONTAUK. She was a semifinalist for the O'Neill National Playwrights Conference in 2008 and 2006, respectively, for her plays REASONS TO LIVE and AND SOPHIE COMES TOO. The Cape Cod Times calls her work "simultaneously over-the-top and innately human." The Provincetown Banner says it's "non-stop funny and infused with comedic brilliance." Her upcoming musical INSATIABLE HUNGER, set to star Lea DeLaria, will be produced by Counter Production at The Provincetown Theatre this fall. Ms. Cohn is author of the best-selling book, Do What I Say: Ms. Behavior's Guide to Gay and Lesbian Etiquette and is known nationally for her syndicated column Ms. Behavior which offers irreverent advice on love, sex and relationships.


TOSOS - 506 Ninth Ave, 3FN, NY, NY 10018 / phone: 212 563-2218
website
www.tosos2.org / email
tosos@nyc.rr.com

To be taken off this email list return with "remove" in the subject line

Friday, July 17, 2009

Wednesday, July 15, 2009

IN THE GYM...

last time i reported on my new find... REPS! fitness magazine. i decided to rename this post to "IN THE GYM..." here i will be spotlighting workouts and articles from all of my favorite magazines and other tidbits like diets and supplements with my feedback after trying them.

so... the fall 2009 issue of REPS! featuring CHRIS JALALI on the cover is on the news stands and let me tell you... you're gonna love it! i got my issue last night on my way home from work and while flipping through i found a bunch of great workouts i cant wait go get started on today. check out the preview site to get an idea of what you will find in this issues.

the article that jumped out at me first is written by jacqui hartley on maintaining you fitness regimen while on a tight budget in this economy. im all about saving and not spending money when you dont have to and this article has some cool ideas like saving money on gas and ride your bike to the gym and talking to your gym advisors about reducing your monthly membership payments. good shit! oh, and the food section... i got a hard on! im a HUUUUGE pizza lover... im part sicilian and from brooklyn after all! you want to check out laura creavalle's article POWER PIZZA! this IFBB pro put together some recipes that will have you running to the supermarket! we're talkin guilt free pizza people! PIIIIIIZZZZZZZAAAAAA!

~MD

Sunday, July 12, 2009

ON LOCATION : BEHIND THE SCENES ~ JOCK PARK






















ON LOCATION : JOCK PARK

the first time i did a location shoot was of course Return to Fire Island. a great experience for sure. however, the spending the last three and a half days in mountains of middletown new york shooting with ray dragon and joe gage's latest masterpiece JOCK PARK, on one of the most spectacular properties owned by dear friends of mine has both inspirational and moving. i've got some behind the scenes pics that will be up tomorrow but here are a few for you to get an idea of how amazing the location is...




day one of the shoot we arrived to great weather. sunny skys, big fluffy white clouds, grounds so colorful and lush i walked around with my mouth hanging open for about an hour. ray and joe were walking around the grounds discussing the shoot and deciding on camera angles and natural lighting. the cast and crew were all at the house having breakfast on the patio and getting to know eachother.

speaking of the cast... there's spike, matthew ford, chad manning and bryan slater to name a few. im in the morning jerk off scene with bryan. on day two i bottomed with matthew ford. if you'll remember, matt and i are both in House of Leather but this is our first scene together. we met about two years ago just before i did my first movie. we've kept in touch since then. upon discovering we'd be doing a scene together, well... we were both excited about the prospect and put on quite a hot show i know you'll all love watching.

fyi... ray cooked dinner both nights i was on location and masterfully done i might add.


~MD

Monday, July 6, 2009

DREYDEN SHOUT OUT!

with the world going through so many changes, there are some of us who are doing our part with leaving a cleaner, greener place for the future... with that said, this week's shout out goes to my good friend and eco-activist Antonio Biaggi and his amazing

4035 18th Street, San Francisco California
In the heart of the Castro! ~ (415) 252-0898

Antonio says Eco Boutique is committed to having 100% recycled, organic, repurposed, sustainable gift and home items. Specifically we will provide products for the home and personal use. A few examples of the store’s gift items are; jewelry, soy candles, decorative items, and frames. recycled paper journals, desk accessories. We also have a great inventory of home products from luxury bamboo fiber towels, linens and bathrobes, organic cotton pillows and throws, glassware, an entire line of bamboo kitchen accessories. In addition, we have a large selection of green products for everyday use. Including organic bath products and soaps, earth friendly cleaning supplies.

One of the most exciting parts of the store’s inventory is a large selection of artist works. Antonio has found a great number of amazing artists that are working in recycled and organic materials. Many of these items are one of kind items; all of them are unusual and beautiful. For example, clocks made of recycled bicycle parts, fused glass platters made with recycled glass, A selection of bags made of various materials, such as recycled vinyl banners, hemp, recycled rubber and organic cotton, candy bowls made of old vinyl records, and we have only begun! New items and artist appear every day. People love to come in to see what interesting things have been added to the store. It is always filled with pleasant surprises.

check out the eco boutique blog here

~MD

TONIGHT @ THE COCK!


go "100%" with me on the bar
and i'll buy you a drink!


~MD

Sunday, July 5, 2009

BLOGGING...

whats it all about really? when i first started my blog i didnt have a plan for other than to document my journey through nyc nightlife and the gay adult industry (which by the way is still very surreal for me) and basic shameless self promotion. i mean, why the fuck not?! it stems from my theatre and film background and like most people in entertainment there is a huge part of us that wants LOTS of attention yet we dont want you intruding where you dont belong. an oxymoron existence, i know, i know!

many of my counterparts blog about their experiences, good and bad. they dish, they fight, its quite fun to read and i believe me when i tell you i read them ALL! so, what to do with this, this thing. this medium, this voice? i dont know. but i do know that excitement about what im doing is a driving force. just look back at my IML/GRABBY weekend up dates which i totally forgot to finish once i got back to new york.

then, with all that i do, where do i find the time to sit write when things are fresh in my mind? this is one of my things. if i cant get it down right then and there i'll either forget, loose interest and wonder does anyone really care? who knows? but i will be writing more for sure.

~MD

Wednesday, July 1, 2009

BREAKING NEWS... HX MAGAZINE SOLD?! WTF!!!

i remember the very first issues... black and white with hunky dudes on the cover lookin like something right out of the 1950's beef cake. some of the images were indeed from that era. we can only hope that the new owners are true to the community and who we are!

~MD

DONATE TO MEN'S SEXUAL HEALTH PROJECT (M*SHP)...

my friends over at m*shp need your help. here's what they're asking...

~MD
Hello!

The Men's Sexual Health Project continues to expand its efforts to provide HIV and STD diagnostic, referral, and preventive services to a highly sexually active population of men. The interesting news is that we may also be expanding to venues catering to men AND women! We need your help to push our mission to the next level.

Tax deductible donations may be sent to my (Demetre Daskalakis's) attention. To donate make a check payable to:

NYU Langone Medical Center
In the memo write DASKALAKIS/M*SHP

Mail to:
Daskalakis/M*SHP
ACTU/Medicine
550 First Avenue
BCD 5th floor
room 558
New York, NY 10016

Do you want to host an event for us?!?
Do you want us to test at your sex party or club event?
Want to become a corporate sponsor?
Get tested?

Feel free to contact me at
testingproject@med.nyu.edu

M*SHP ♥ Growing with your help!

Dr. Demetre Daskalakis