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  1. #1
    BARBARIAN BROTHER joedemarco's Avatar
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    Default Moving Up A Weight Class

    I've been training real hard since my last contest (Team U - Sept '09) to move up a weight class. I brought my weight up to an off season high of 192 (At a towering 5'4") which I was quite happy with. I have been dieting the past 5 weeks and have brought my body weight down to about 185 pounds. I'm not sure what weight I will be at next time I step on stage. That's why I'm using the summer/fall to diet and see how I look. I've decided to use the New England Championships in October as my testing grounds before hitting a national level show. I haven't competed in a regional show in 3-4 years but I think it will be a good test run before stepping onstage in 2011.

    I took some progress pics today. It actually felt weird to take some pictures as I literally haven't hit a bodybuilding pose in months. I really hate posting progress pics because I am never pleased with how I look during contest prep. However, I think it will be good to get feedback. As you can see, I am in serious need of a tan, however I try to stay out of the sun because I use to get to much when I was younger. I had a melanoma removed from my back about 12 years ago so that was the end of my days tanning.

    I will be using this thread to post training and nutrition. I have 11 weeks to go.
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  2. #2
    Rising Chem Guru SwoleChamp's Avatar
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    lookin good bro, good luck to you. and protan is wonderful isnt it lol

  3. #3
    PENCILNECK
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    Looks good bro... you upper body looks very good,legs need to be thicker,for a welter weight show,I won the N.E show many years ago as a lightweight train hard,you will do well.

  4. #4
    Administrator Mac's Avatar
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    Looking good Joe. I will be watching your progress.

  5. #5
    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by SwoleChamp View Post
    lookin good bro, good luck to you. and protan is wonderful isnt it lol
    Thanks! Yeah, I don't tan at all leading up to a contest. I have a great system I use for the tanning and my color always comes out real good.

    Quote Originally Posted by agentdb003 View Post
    Looks good bro... you upper body looks very good,legs need to be thicker,for a welter weight show,I won the N.E show many years ago as a lightweight train hard,you will do well.
    Thanks for the support. What year did you win the New Englands? I competed in it many years ago also.

    Quote Originally Posted by MacTech View Post
    Looking good Joe. I will be watching your progress.
    Thanks, Mac. Glad to know you will be checking in!

  6. #6
    BARBARIAN BROTHER joedemarco's Avatar
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    Had a couple of good training days on Friday and today (Saturday). My philosophy is to always go as hard and heavy all the way through my contest prep. I find that lifting heavy maintains thickness while dieting. To this point, I also have not gone anywhere within 20 feet of a piece of cardio. I will add in cardio when I feel the time is right (and necessary).

    Friday was back and calves:

    Deadlifts: 135 X 15, 225 X 10, 315 X 5, 365 X 1, 405 X 3, 455 X 3, 475 X 2, 505 X 0 (missed the fucker!), 455 X 3, 405 X 8

    Bent over DB row (reverse grip): 315 X 8, 315 X 8, 315 X 8

    Wide grip pulldowns: 160 X 10, 180 X 10, 180 X 10, 180 X 10

    V-grip pulldowns: 170 X 10, 170 X 10, 170 X 10

    Standing calves: 300 X 20, 405 X 15, 495 X 15, 570 X 12, 570 X 12, 570 X 10 drop to 495 X 8 drop to 405 X 8 drop to 300 X 15

    Saturday (today) was shoulders and arms:

    Seated rear delts: 70 X 15, 80 X 15, 90 X 15, 100 X 12, 120 X 12, 120 X 12, 120 X 12

    Seated DB presses: 70 X 12, 80 X 10, 85 X 8, 85 X 8, 85 X 8

    One Arm Laterals: 50 X 12, 55 X 10, 55 X 10, 55 X 10

    BB Shrugs: 315 X 15, 405 X 15, 495 X 12, 545 X 10, 545 X 10, 545 X 10

    Plate raises: 45 X 12, 45 X 12, 45 X 12

    Standing Alt. DB curls: 55 X 10, 60 X 8, 60 X 8, 60 X 8

    Rope pushdowns: 155 X 12, 155 X 12, 155 X 12, 155 X 10 drop to 125 X 8 drop to 95 X 8

    Cable curls: 155 X 10, 155 X 10, 155 X 10 drop to 125 X 8 drop to 95 X 6 drop to 65 X 6

    Overhead Cable Triceps: 125 X 10, 125 X 10, 125 X 10

  7. #7
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    Congratulations glad your heading back to the stage. I can't wait to see the changes coming to your physique. I'll be watching.

  8. #8
    Administrator Mac's Avatar
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    Nice lifts. Strong!

    Good to see one arm side laterals as there aren't many doing that these days. One of my favorite shoulder exercises. Stems from the days of being poor and couldn't afford a gym membership and having only 3 dumbbells to work out with at home. I think it was 25-35 and 50lb DB, one of each.

  9. #9
    RX MEMBER v1hyp's Avatar
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    Good Luck Guy!!

  10. #10
    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by V-Man View Post
    Congratulations glad your heading back to the stage. I can't wait to see the changes coming to your physique. I'll be watching.
    Glad you will be following along, V-man. Hope all is well and you are training hard!

    Quote Originally Posted by MacTech View Post
    Nice lifts. Strong!

    Good to see one arm side laterals as there aren't many doing that these days. One of my favorite shoulder exercises. Stems from the days of being poor and couldn't afford a gym membership and having only 3 dumbbells to work out with at home. I think it was 25-35 and 50lb DB, one of each.
    Yeah, I like to alternate between one arm side laterals and two arms. Sometimes I feel like I can get a better pump with one arm laterals because I can go heavier by bracing myself with my free arm.

    Quote Originally Posted by v1hyp View Post
    Good Luck Guy!!
    Thanks! I appreciate the encouragement!

  11. #11
    GYM RAT THEVMAN's Avatar
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    Great thickness man - re tanning - I use a single coat - takes a few mins then most washes off - but it is great to see a bit more detail in pics - I am very white like you and it can hide some detail. I think you look great for 11 weeks out, abs and back are amazing!!!
    I would just look at the hight to weight ratio at the national level to see where you land, and how it would effect conditioning. I guess all the top 5s are ripped to shreds - with even striated glutes - but it seems more common in the Welter, Light wt, & Bantam - but thats just IMO - others may see it differently - best of luck - you will do great - you have the mass and we can see how it is starting to carve out detail.

  12. #12
    BARBARIAN BROTHER joedemarco's Avatar
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    Quote Originally Posted by THEVMAN View Post
    Great thickness man - re tanning - I use a single coat - takes a few mins then most washes off - but it is great to see a bit more detail in pics - I am very white like you and it can hide some detail. I think you look great for 11 weeks out, abs and back are amazing!!!
    I would just look at the hight to weight ratio at the national level to see where you land, and how it would effect conditioning. I guess all the top 5s are ripped to shreds - with even striated glutes - but it seems more common in the Welter, Light wt, & Bantam - but thats just IMO - others may see it differently - best of luck - you will do great - you have the mass and we can see how it is starting to carve out detail.
    Yeah, I'm not really sure where I'm gonna end up, in regards to weight. I know I won't make lightweights (154) anymore. I guess that's why I'm using this regional show in October to experiment. I want to see what wait I end up and how lean I get. I'll make adjustments from there for 2011. BTW, great job with your prep for Masters Nationals last month.

  13. #13
    BARBARIAN BROTHER joedemarco's Avatar
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    My workout schedule is a little screwed up this week because of an important business meeting I have this afternoon. Monday is always leg day. If it was any other body part I would have "squeezed" it in early this morning or during the day. However, I don't like to just squeeze in a leg workout. I consider leg day a major event for the week. Anyways, legs will be tomorrow afternoon.

    I wanted to post my current nutrition plan. I try to always make small cuts each week. Never anything to drastic. Here's what is in store for this week:

    Meal #1: 1/4 cup steel cut oats with TBSP PB, one whole egg, 6 whites
    Meal #2: 6 egg whites
    Meal #3: 8 ounces lean ground turkey/veggies
    Meal #4: 8 ounces lean ground turkey/veggies
    Meal #5: 8 ounces fish or chicken/veggies
    Meal #6: 6 egg whites

    I am not using any supplementation at this time other then some fish oil that I take in the morning and evening.

    I have felt great and have been maintaining strength and muscle mass. I will adjust what I need to next week.

  14. #14
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by joedemarco View Post
    My workout schedule is a little screwed up this week because of an important business meeting I have this afternoon. Monday is always leg day. If it was any other body part I would have "squeezed" it in early this morning or during the day. However, I don't like to just squeeze in a leg workout. I consider leg day a major event for the week. Anyways, legs will be tomorrow afternoon.

    I wanted to post my current nutrition plan. I try to always make small cuts each week. Never anything to drastic. Here's what is in store for this week:

    Meal #1: 1/4 cup steel cut oats with TBSP PB, one whole egg, 6 whites
    Meal #2: 6 egg whites
    Meal #3: 8 ounces lean ground turkey/veggies
    Meal #4: 8 ounces lean ground turkey/veggies
    Meal #5: 8 ounces fish or chicken/veggies
    Meal #6: 6 egg whites

    I am not using any supplementation at this time other then some fish oil that I take in the morning and evening.

    I have felt great and have been maintaining strength and muscle mass. I will adjust what I need to next week.
    wow..that's aggressive nutrition plan, you don't need any carbs to stay full?
    I'm with ya on leg day, it's like the Holy Grail around here!

  15. #15
    UltraFit360.com axioma's Avatar
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    great start...well you been doing this awhile, but great start on the new competitive endeavors.

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