drjoe’s BodyBlog

I’ve been a little to busy to post lately, however, training has been going great!  I’ve been getting strong (and bigger) while keeping my body weight on target at 165.

Tuesday was back (and calves) day.  I returned to T-bar rows as my primary exercise.  I started off stronger on T-bars then when I last used it as a primary.  5 sets were as follows:  205 X 6, 210 X 6 (X4 sets).  This was followed by Gironda cable rows:  80 X 8 X 3, wide grip pulldowns:  150 X 10 X 3, one arm DB rows:  100 X 10 X 3, and pulldowns behind head:  127.5 X 10 X 3.  I followed back with 7 sets of calves.

Wednesday was Chest (and abs).  I went back to flat bench DB as my primary.  Once again, like T-bar, I started off stronger on this exercise from the last time it was my primary.  5 sets went as follows:  95X6, 100 X 5 (X3), 95 X 6.  This was followed by:  Flat Bench:  225 X 8 X 3, Smith Incline:  +165 X 10 X 3, decline DB:  75 X 8 X 3 and Keiser Incline flyes (air resistance):  60 X 8 X 3.  I was totally wiped out by the end of the workout.

Q & A:

Q:  What is your favorite supplement?

A:  That’s hard to say.  It’s a toss up right now between Xtend and Maximum Muscle Pump (pre-workout creatine drink).  Most of you are familiar with Xtend (by Scivation).  Maximum Muscle Pump is from Maximum Nutrition Centers (a company in the Boston area).  You can find all of my favorite supplements at www.demarcofitness.com.  Just click on the button for the "DeMarco H & F Store".  Peace.

Today was chest and abs.  I started my workout with some torso movements on my Keiser functional trainer.  Great way to hit the serratus and obliques.  I followed this by 3 sets of cable crunch downs with 180lbs for 20 reps.

This was the second chest workout with Incline DB presses as my primary exercises.  Strength improved from last chest workout.  Workout was as follows:

Incline DB:  90X5, 90X5, 90X5, 90X4, 85X6

Flat DB:  80X10, 80X10, 80X10

Flat Bench:  225 X 8, 225 X 8, 225 X 8

Smith Incline:  145 X 10, 145 X 10, 145 X 10

Keiser Standing Flyes:  30 (air loaded resistance) X 10, 30 X 10, 30 X 10

Had a great pump going today.  I have been continuing to use Maximum Muscle Pump 15 minutes before my workout and Xtend during my workout.  I also began taking Maximum Test, once again, about a week ago.  All of my favorite supplements can be found here: http://services.mercantec.com/Merchant?m=5835

Today was back and calves.  Started back with bent over rows (using a reverse grip).  This is workout #2 with bent over rows as my primary exercise.  Weights were increased from last back workout:

285 X 6, 290 X 6, 290 X 6, 290 X 6 and 285 X 6

This was followed by 4 secondary exercises:

T-bar rows:    4  45lbs plates X 10 (3 sets)

Wide pulldowns:   165 X 10 (3 sets)

Close grip pulldowns:  180 X 8 (3 sets)

Pulls behind head:        150 X 10 (3 sets)

Calves:  Single calf raise holding DB

85lb X 15, 100 X 12 (X5 sets), 85 X 15, 85 X 15

Good pump today while training.

Questions & Answers:  (will use the blog to answer some questions I receive each day)

Q:  How many weeks is your contest prep?

A:  When I was younger, I use to have an answer for this question.  Mostly because I would eat whatever I wanted most of the year and then go into "contest mode" about 16 weeks out from a show.  However, these days there is no set number of weeks that I use to prepare for a show.  That is because I pretty much prepare 52 weeks a year.  I eat "clean" year round and just make minor adjustments along the way as I get closer and closer to competition.  Hope that helps.  God bless and Peace.

Sorry I haven’t posted any blogs lately.  I’ve been real busy.  However, I did get some progress pics taken the other day.  I am currently at 165 lbs and my next competition is not until September of 2008.  This is basically as "fat" as I get between competitions.  Not to bad for a skinny vegan.

Haven’t had much time to log in daily.  Workouts are going great.  Strength continues to increase.  Worked back and calves today.  Performed deadlifts today and did five sets of 6 with 325.  I’ve been keeping lean, without the need for any cardio at this point, at about 165 pounds.  I’ve probably never been so lean and strong at this weight in my life.

 Have some questions to answer, but will get to them tomorrow. 

Train smart and eat healthy!  As far as I’m concerned:

"I can not be defeated by anybody, only myself." 

Peace and God Bless.

Well, my Maximum Muscle Pump (www.maxnut.com) was working full force for me today.  I had a great pump going, during my chest workout, right from the first set of my first exercise this morning.  I have continued to train heavy, following my training system, with great results!  Also, I feel that my vegan nutrition plan is allowing me to gain strength and muscle while keeping me lean.   

Tomorrow is legs!  Can’t wait!

Question & Answers:

Q:  When is your book going to be available?  What is the name of it?  Where can I buy it?

A:  Everything is going out for publication at the beginning of the week.  It should be done before the end of the year.  I really don’t want to disclose the name of the book at this point because I am in the process of copyrighting the name of my training system.  The book will be available on barnesandnoble.com and amazon.com.  It will also be available through my website at www.demarcohealthandfitness.com.

God bless & Peace.

Back and calves today.  I was almost tempted to take the day off today because I was so sore getting out of bed this morning.  However, I loosened up a bit as the morning went on.  Had a great day deadlifting today.  I went up 10 pounds on each of my 5 sets.  It was an exhausting back workout today.  I almost skipped my last planned exercise because I was so tired.  Of course, I didn’t!!! 

Question & Answer:

Q:  I´m contacting you because theres almost no information about being vegan and steroid use on the internet.  I just in use of testosterone enantate for the first time.
Some meat eating bodybuilders told me, they would never use steroids and eat soy at the same time.  What do you think about it?

A:  Sorry, but you’re asking the wrong vegan bodybuilder.  I don’t use drugs and therefore know very little about them.  In regards to soy, my body responds well to it with no problems what so ever.  If I were you, I would stay clear of steroids and continue to build muscle naturally with hard work and a good clean diet.  Peace.

I was pretty excited today.  I took pictures for my new book this afternoon at my gym.  Everything can now go off to the publisher. 

Worked shoulders and abs today.  Had a great workout and went up in just about every lift I performed.  Had a great pump going all workout long.

Question & Answer:

Q:  How many more years do you plan on competing in bodybuilding for?

A:  I really don’t know.  I’m really enjoying it at the moment, so I have no plans on stopping right now.  I still have several goals that I want to reach.  First and foremost, I want to win Team U next year and qualify for the World Championships. 

HOPE thou in God!  Peace.

Legs have been getting more and more sore as the day has progressed.  This morning was arms and calves.  This was bicep workout number 2 where standing BB curls was my primary exercise.  I went up in weight from last time and performed five sets of 6 reps with 125 lbs.  This was followed by preacher curls for 3 sets of 8 and cybex curls for 3 sets of 8.  Tricep primary exercise was Cybex tricep extensions for 5 sets of 6.  I went up a full plate on this machine since last tricep workout.  This was followed by 3 sets of 10 reps of skull crushers and then 3 sets of 10 reps of rope pushdowns.  Eight sets of heavy calves was performed after arms today.

Unfortunately, I don’t have the time to answer a question today.  Shoulders and abs tomorrow.  God Bless & Peace.

Been training hard and heavy.  Did legs this morning and I am dying every time I get up out of my chair.  I have been training particularly heavy lately because I’d like to enter a couple of power lifting contest over the winter. 

I’m very excited about being close to getting my new book out to the publisher.  I’m taking photos for it this coming Wednesday.  I’ll post info on it when it’s ready.

Question & Answers

Q:  Do you use any weight machines when you train or do you stick mostly to free weights?

A:  I perform mostly heavy basic movements with free weights.  I will use machines more towards the end of my workouts as secondary movements.  Nothing beats heavy basic movements for adding mass!

Peace and God Bless.