Joey Vaillancourt Fitness
May 2010

Week 4: Episode 6 – Heavy Weights, Big Truck and a Ride on a Harley!

May 30, 2010 by Joey Vaillancourt · 2 Comments 

So, I woke up this morning, stumbled to the bathroom as I was
still half asleep from the night before (got in a bit later after watching the UFC
last night) and I stepped on the scale and…

10lbs heavier since starting only 4 weeks ago!

That woke me up! lol

I decided to rest today as I have been training hard and I felt like I needed
to give my body a break before hitting…

Why Do You Want Muscle?

May 25, 2010 by Joey Vaillancourt · 221 Comments 

Last night, I was completing a small framing project that showcased a sort of collage of pictures and momentos from my win at the 2010 FAME Central Championships.

As I sealed up the back of the frame and hung it on the wall, I took a step back and peered at the picture frame for about 2 minutes in complete disbelief…

Was that really me? Did I really do that?

FAME Competition

The last few…

Week 3: Episode 5 – Back and Tricep Workout Tips

May 24, 2010 by Joey Vaillancourt · 16 Comments 

I just wrapped up week 3 as of yesterday…two more weeks and I get to find out just how much muscle I actually gained!

So far I have gained about 7lbs of lean muscle mass, which is probably some of the best results I have achieved in a long.

More importantly, these gains have been made without getting ‘Bulky’ which is great because I am in mood to be cutting fat again for…

Increase Wide Grip Chinups – 4 Week Plan

May 19, 2010 by Joey Vaillancourt · 9 Comments 

Today I wanted to give you something special for being such loyal followers :)

I put together a complete 4 week plan that specializes on increasing how many wide grip chinups you can perform.

There is a specific plan to include in your back workout that will strengthen the right muscles that will allow you to break through your previous personal best and achieve a new record.

Follow the plan as outlined and I am positive you…

5 Week Transformation: Week 2 – Episode 4

May 17, 2010 by Joey Vaillancourt · 33 Comments 

In Week 2, I did two episodes. I did a video of my shoulder training workout in episode 3 and in this episode, I explain the major benefits of doing early morning cardio while trying to build muscle and give you the training protocols to follow to optimize your muscle gain.

I will also share with you my top supplements including the best protein powder and other supplements for protecting against muscle loss during…

5 Week Transformation: Week 2 – Episode 3

May 17, 2010 by Joey Vaillancourt · 5 Comments 

In this week’s episose, learn about the specific training phase of week 2 in the Bones To Buff Program.


Be sure to let me know what you think of the video and if there is a specific bodypart you would like to see trained, just leave a comment :)


Step Away From The Chicken!

May 11, 2010 by Joey Vaillancourt · 9 Comments 

I thought today I would share with you a story about something that happened to me about 2 months ago, while I was preparing for my competition.

First, I want to let you know that I am a proud uncle of two adorable nephews, Keegun and Kolton.

This is a picture of them below.

Keegun And Kolton

Of course, being there uncle, I do my best to be a good role model, and I try to…

5 Week Transformation: Week 1 – Episode 2

May 10, 2010 by Joey Vaillancourt · 20 Comments 

5 Week Transformation: Week 1 – Episode 2 ‘Setting the Bar’

This week’s episode featured the following:

- Week 1 Showcase of the Bones To Buff Exercise Program
- The Key Mass Building Exercises for Muscle Gain
- How to Deal with Failure
- A Variety of Exercises Including my 1RM Deadlift of 355lbs (new personal best)

- Weigh in this morning and I am up another solid 2lbs of lean mass!

Check it out:


Be sure to…

5 Week Transformation: Week 1 – Episode 1

May 3, 2010 by Joey Vaillancourt · 7 Comments 

Hey Everyone,

I decided to show you exactly what the Bones To Buff Program can do!

I am putting myself to the test yet again for a 5 week transformation
using the same concepts, workouts and nutrition plans I lay out in the
Bones To Buff Muscle Building Manual

Watch the video for full details and watch for a weekly video episode showcasing the transformation.

Be sure to let me know what you would like to…

My Next 5 Week Transformation Using Bones To Buff

May 1, 2010 by Joey Vaillancourt · 25 Comments 

Hey Everyone,

Its the weekend and I have some exciting news for you…

But first…

Hopefully you all had a very positive fulfilling week and now you can let go a bit an enjoy some much deserved time off.

I know I am…well maybe a little bit of work :)

I appologize for not updating the site as much over the last few weeks, but the competition set me back a bit and I needed…

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Joey Vaillancourt Fitness