for the DonLemmon.com website
is your age, weight, height, body fat percentage: Now, at it's best,
at it's worst: And what were your last two training sessions like
as well as your last couple days of eating if you wouldn't mind.
was born April 16, 1942, I'm 57. I'm 6', and my weight is consistently
220. I'm guessing bodyfat percentage about 8%. At it's best 3 1/2
% at 215 in a hydrostatic tank something over ten years ago. My
heaviest bodyweight was 250 in the 60's and no bodyfat testing was
done. If I had to guess, probably 15%.
with abdominals, 15% incline crunches with 10lb weight behind the
head, 1 set, 200 reps, legs hooked over Smith bar for stability
and maximum contraction. 20% incline leg raises, 4 sets of 30. Then
on into shoulders, chest and some back.
did the following supersets:
Flat dumbbell press, 5x15, 12, 10, 8, 6, supersetted with close
grip/undergrip overhead pulldown, 5x10-12
shoulder press, 5x10-12, supersetted with widegrip pulldown, 5x10-12
Press behind neck, 5x8-12, supersetted with seated lat row with
a long pull, 5x10
with one arm dumbbell rows, 5x8, supersetted with dumbbell pullover,
next most recent training session started with midsection - rope
tucks supersetted with hanging leg raises, 5x20-25 reps. Then I
went into arms.
Wrist curls, 5x15-25, followed by thumbs-up curls, 5x8-12, followed
by pulley pushdowns, 5x15-18
bent bar curls, 5x8-10, supersetted with lying triceps extension,
we are going on vacation, I threw in some legs:
5 sets of leg extensions 10-15 reps, followed by 5 sets of leg curls
10-12 reps, followed by standing calves, 5x15-25 reps
5x12, continued superset with standing calves
are not necessarily typical training routines, but they're not far
from my norm. They have consistent framework, but vary from one
workout to the next to accommodate overload, recovery, injury and
or four times a month my rep system will change as I perform heavier
workouts to approach PR's and afford the body the benefits of heavier,
mass training. Good for the fun of it.
have to remember that these are answers to an interview; this is
what I do after 35 years of professional training, done to suit
my desires and needs and curious enjoyment for weight training.
It's not what I would recommend to the students young and old requesting
information on how to build their body. It's what I enjoy doing
and works for me today.
one:7am. Protein drink (16oz nonfat milk, banana, ice, 2 scoops
of Bomber Blend protein powder, tsp. peanut butter, 2 raw eggs,
tsp creatine), cup of coffee, bran muffin. I train in the morning,
this also serves as my pre- workout drink.
two: Immediately after my workout, another protein drink similar
in composition to the above.
three: 12:00. 8oz hamburger patty, sm red baked potato, 4 oz cottage
cheese, 12 oz milk.
four: 3:00 pm, same as above at noon. Boring, huh? Been going on
for at least 10 years.
five: 5:00pm, fruit, cottage cheese, small protein drink - some
six: 8:00pm, roasted chicken, green salad, vegetable, milk.
seven: 9:30pm, small poptop tuna from the can, 2 tbls cottage cheese.
the day, several liters of water are consumed. Vitamin/mineral am
and pm. Sometimes whole wheat bread, more tuna from the can. Life
need to list day two; it's the same as day one. Where's the ice
suggest not having two large carb meals in a row unless they are
the first two meals of the day and to sandwich 'later in the day'
carb feedings in between protein feedings. In other words, if you
don't have time for a follow up protein meal later, don't do the
carbs. Follow these rules but act on instinct. Let me ask you, what
is a good pre and post workout meal plan?
you can see I'm a protein fiend. Have been for 35 years. I instinctively
tend toward the Zone diet, I have really tried no fad diets, why
and post-workout meals for me are always protein drinks. There is
often a Ripped Force pre-workout thermo drink.
I would assume come into play. How long after a session should You
wait to eat? How long prior to the workout do you eat then? It's
funny because physiologically, exercise on a full gut (i.e. swimming)
isn't sensible. But then alot of people workout immediately following
their meals and they are just RIPPED.
have a pre-workout and post-workout protein shake within 30 minutes
of my training. I probably agree with you in that eating too soon
before a workout is not physiologically ideal, but when caught in
a bind I can eat immediately before a workout and enjoy great efficiency.
there was one thing you could change about mainstream fitness, what
would it be and what ARE you trying to 'revelate'?
accent on aerobics as if this were the answer to muscle building
and physical fitness. And the lack of accent on weight training
and lack of training intensity. People just aren't working out hard
enough. Someone out there has told them it can be done sooner, faster,
with less work. It's the lie everyone wants to believe. You can
see within my website text that I'm always trying to encourage the
truth. Nothing that we seek here is easy, but it can be fun and
fulfilling on a regular basis. Physical fitness, muscular strength
and health should be part of our lifestyle, not something to be
pursued randomly, vainly. You gotta love it.
hated needing to put ANY scientific info into my books at all but
it was demanded. I limited it to the basics as most folk wouldn't
understand it anyhow. What kills me are the people who ask for 'documentation'
yet didn't need it before when they tried their last program and
FAILED. Have you ever tried any of the fads? Zone, Atkin's etc.?
What is your take?
no fads. I agree with you absolutely. People are stuck on information
as if muscle building and fitness were a great intellectual process.
It's instinctive, it's application of the basics. They're as old
as the hills. Documents are for lawyers.
me, what do you feel are the most essential supplements? The best
for weight gain w/o getting fat and the ones for fat loss while
believe in a good vitamin/mineral,
protein powder, some good old-fashioned creatine and presto.
These ingredients are good for either weight gain or fat loss with
hopes of preserving and building muscle. Your remaining food intake,
training and time invested determine the muscle gained and fat lost.
you suggest to eat food instead of meal replacements or do you suggest
meal replacements ARE food? Whose do you use?
eat food instead of meal replacement bars. Okay when caught in a
bind -- pre or post-workout, protein fuel shortage, travelling.
Make for fun snacks at the movies. The good ones seem to be protein
drinks pressed into a solid. Need to beware of developing a weak
habit. Meal replacement packets fortified with added ingredients
(banana, milk, raw eggs if this doesn't frighten you) makes a very
good minor meal. Two or three of these a day can serve us well as
we assess our nutritional needs - protein, carb, fat calorie intake.
recently tried the Opti Met or whatever it is called. Was real let
down. The ads and Anthony at So Cal, the man behind the stuff all
lied. It's so sugary I bloated like a balloon in moments. And so
did everyone else who I gave the rest of the packets to. Everybody
binges or has one food or meal that does them in EVERYTIME. There
is also a part of their body they hate or even an exercise they
despise and either still do, or avoid like the plague.
is a problem. It has to be absolutely eliminated. This is were discipline
becomes discipline. Same with working weak bodyparts. They simply
have to be trained. Submit to your weakness and you fail.
do you split your body up and what is your idea of rest and recovery
session to session?
Shoulders and arms
generally choose three exercises per muscle group, 5 sets of each,
15, 12, 10, 8, 6 rep range. 75% supersetting, pushing and pulling.
I perform my midsection prior to my workout for 15-20 minutes, providing
warmup, focus and heightened heart rate. I train five days a week,
each muscle group twice, 3 days on, 1 day off, 2 days on 1 day off.
Each workout averages 2 hours.
progress has this split brought you or are you simply maintaining
wrong with maintaining after 40 years. I'll take any progress I
can get. I still got a pulse.
limit my aerobics. I mean I do 12 minutes after each session with
weights to flush my body of exercise debris, but what do you suggest?
like your idea of aerobics. Some people will require more because
of cardio needs or because they love it and it gets them to the
gym -- it's their highlight. Or because they are so limited in activity
throughout the rest of the day and week. Aerobics should be done
when the person pleases to do them.
do you suggest to eat the day of a bodybuilding show or a photo
shoot to look pumped and great but not flat and deflated? How about
the pump up backstage? What about that?
bodybuilder is different and the body reacts differently the day
of a show or the day of a shoot. It's very tricky to establish the
desired body chemistry to insure muscle fullness at the moment of
exhibition. Carb depletion is practiced 2-3-4 days prior to any
event with the carb loading the last 24-48 hours. This depends upon
the condition you are able to achieve in your training over the
months of preparation. Carbs would include high carb drinks like
UltraFuel, ice cream, pasta and full course meals.
up is important and needs to be done according to feel and instinct.
It's good to stay warm, hydrated, carbs at hand. Remain calm as
last minute preparations are made, continually assuring yourself
and those around you. Stress and doubt cause emotional and physical
restriction -- enemies of charisma and muscular fullness.
were the keys to your success?
genetics, closely followed by discipline, intelligent and logical
training, order, determination and perseverance. Don't want to get
too corny, but that's the stuff.
you know how many people with high hopes give up in weeks or months?