John Smeton's first NPC contest preperation

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    I am taking two scoops per day. to those who dislike the taste just put water in mouth and put the scoop in mouth, voila. I do this with my bcaa's and most of my powders. Takes too much time to drink them for me.

    March 4 2012
    2400 calories
    310 P
    200 C
    40 F

    rest day

    March 5 2012
    2,600
    205 P
    230 C
    50 F

    I trained twice separated7 by 6 hours apart (reason for this it stimulates the metabolism more, burns fat, plus if I can id rather do weights than cardio; although will do cardio is neccessary)

    after personal training I train at the gym i personal train at Omega
    shoulders
    standing side laterals 40lbs=15x's. 45lbs=12, 12
    bent over laterals 40=15, 45=12, 12
    seated smith machine military press (compete stop at ears then push) 135lbs=12, 150=12, 155lbs=12
    front db raise 35=10, 40lbs=10,10

    6 hours later Back thickness @ home gym Ymca
    Nautilus pullover 140lbs=12, 12
    v bar pulldown200lbs=10, 8
    neutral grip pulldown 200lbs=10, 10
    underhand pullup(bodyweight) 12, 6
    cable pullover 100lbs=12, 130lbs=10, 130=8-dropset(ds)-120=8--ds--110=8--100=8

    ---------------------------------------------------------------------------------------------------------------

    March 6 2012
    2760
    300 P
    265 C
    55 F

    Started a very low dose of ec 10E/100c and one capsule of alpha yohimbine(alpha burn) Ill do this untill next week and raise it to a full dose then slowly go up to 20e/200c twice daily

    cardio on empty stomach(well 5 grams l carntine tartrate, 5 grams bcaa(recoverpro), and ec-alpha yohimbine)
    30 minutes low intensity cardio

    4-5 hours later Back thickness, traps Ymca
    one arm dumbbell rows 100lbs=12, 12, 12
    smith undergrip barbell row 185=10, 205=7, 185=10
    widegrip cable rows 100=10, 120=10
    nautilus row machine 200=10, 250=10
    hyperextensions 10
    deadlift 315=7

    traps
    incline db shrugs 100lbs=12, 10
    seated db shrugs 100lbs=12,12

    I enjoy this twice a day training, and it works esp when i am personal training. Moreover, even though I am more tired and the last two days have taken naps during the day because I get tired, esp after training.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness


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    Hey Bro! In for this.

    I have to build up some posts!


    Looks like you have everything mapped out! What kind of supports are you taking for those orals?

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    Quote Originally Posted by GreenMailer View Post
    Hey Bro! In for this.

    I have to build up some posts!


    Looks like you have everything mapped out! What kind of supports are you taking for those orals?
    Thanks for joining this site. Much appreciated. I preloaded hawthorn and am taking cycle support twice a day. In addition taking fish oils.

    everyone reading this please give GreenMailer reps, good friend of mine and for that matter give everyone reps so you can get reps back.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

    •   
       

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    No problem my man! here to support and thanks for the kind words.

    i cant PM yet - so thanks for the REPS and same to Rosie! Thanks

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    March 7th 2012

    2700 calories
    350 P
    230 C
    40 F

    Did side, front and lower calves @ Omega gym (after personal training, which does burn some calories; I really dont include this or sex as burning calories, even though it does, unless it is super intense[when i say cardio I mean consciously doing soem kind of cardio )

    db between feet reverse raise 50lbs=20, 55=15, 60lbs=15,15,15,12,14
    seated calve
    barefo0ted 4(25 lbers) =12,12
    shoes on 6 (25lbers)=10, 12

    about 6 hours later @ omega gym
    Chest
    Incline dumbbell press (45 degrees) 90lbs=8 0r 9, 7, 85lbs=9
    incline cable flies(25 degrees) 50lbs=7, 40=8
    low decline barbell press 185=10, 205=7
    flat dumbbell fly 50lbs=10, 10
    smith widegrip incline(25 degrees) 185=8,8
    cable crossover(to upper chest) 50=10, 10, 60lbs=8

    abs
    frog crunch 15,15,15
    decline leg ups 15,15,15

    ---------------------------------------------------------------------------------------------

    March 8 2012
    will update after i am done for the day


    quads and hams(at ymca gym)
    warmups
    pre exhaust on bodymasters leg extensions 100lbs=15x's, 130lbs=15, 150lbs=12
    leg press #2 for a better stretch-I change the positions every so often for different stretches and stimulation of the muscle
    (closer stance) 5 plates(per side)=12, 6 plates=10, 8
    hack squat(closer narrower stance) 315lbs=3 sets of 10 reps

    hamstrings
    lying leg curl (#2) 130lbs=10, 140lbs=6, 5
    SLDL 225=10, 315=8, 275=12
    seated leg curl #3 150lbs=10, 170=8, 7
    --------------------------------------------------------------------------------------------------------
    Update
    -since last week I added the ec,alpha yohimbine stack -still very low dose 10E/100 C and 10 mgs alpha y
    -Added twice a day training some days to stimulate the metabolism
    -according to the In body520 machine Ive added a percent of bodyfat, which i think is bs because when i started with this machine 5 weeks ago I was 2 % bodyfat less and I have been dieting pretty hard. That said, even though I think it is off, I am not taking any chances and time to change things.

    Things that I am changing this week, in no particular order

    - Either one of these most days of the week except maybe legs ( if I do legs together which i have been splitting them up in the past month or so)
    1. calve and calve cardio day and later during the day weights
    2. cardio first thing upon awaking then later in the evening weights
    3. weights then later in evening weights again

    -raise ec alpha yohimbine dose to 20 e/200c/and 20 alpha-y

    my main focus may very well will be more cardio ; however I am still open to training twice a day some days, esp if I feel it will best benefit me.

    I was going to lower carbs next , I will try this approach first, as I generally like to do one thing at a time , to know what it working
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

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    What show and what is the actual date?

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    Quote Originally Posted by GreenMailer View Post
    What show and what is the actual date?
    May 26th Hub city in Jackson, Tn about 45 minutes from where I live. Since I did my last show in nashville(NGA division) I could do a bigger show in Murfreesboro,Tn (near Nashville-its a college town), where I used to live , or Memphis; however I think Ill just give this one a shot this year. Its a smaller show and close to home.

    http://www.hubcityfitnessquest.com/e...onsclasses.htm
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

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    Advertisement ..coming out in six days from AI Sports

    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

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    a lil bikini motivation =)

    http://www.musculardevelopment.com/c...ssic-2012.html

    ---------------------------------------------------------------------------------------------------------------------------------------

    March 9 2012
    2450
    288 P
    230 C
    40 F

    30 minutes interval cardio(I guess if I have to categorize this is would be moderate cardio-it definitely was not low intensity)

    6 hours later arms superseteed @ omega gym

    standing barbell curl 95lbs=10, 100lbs=10, 110lbs=8, 110lbs=8
    tricep pushdown(v bar) 150=12, 175=10, 175= 10, 175=8

    one arm decline db curl 30lbs= 3 sets of 10 reps
    seated dip machine 195lbs=15, 225lbs=15, 255lbs=13

    bicep curl machine #4=10, #5=10
    one arm db triceps xtensions 30lbs=10, 10

    Jason huh exercise (incline cable bicep curl) 40lbs=12, 50lbs=10(5 p)
    behind the back standing cable extensions 90lbs=12, 110lbs=11

    ----------------------------------------------------------------------------------------------------

    March 10th 2012

    2500 (actually less but I am rounding up and down to the nearest 50)
    300 P
    220 C
    45 F

    Back of Calves, shoulders
    bike 5 minutes
    standing calve raise 380lbs=12, 380=12, 400lbs=12, 400lbs=20, 450lbs=10-(rp)rest pause-10, 400lbs=12, 400lbs=10 rp-10

    shoulders
    standing side laterals 40lbs= 12 ,12, 10(5 p), 10
    bent over side lateral 40lbs=12, 50lbs=12, 12, 10
    seated db press 60lbs=9, 9, 8
    standing front db raise 35lbs=9, 10, 15
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

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    Help me out with the decline db curl

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    I may have worded it wrong. Its an exercise I got from Robby Robinson that I really feel

    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

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    gotcha - like a preacher.

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    Got any updated pics? Saw the new dog pic congrats! NO HOMO

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    No updated pictures. I may just do a video toward the end

    Heres a video of my buddy. we take walks outside when I do my cardio

    http://www.youtube.com/watch?v=tv6d7tVJ2x4

    -------------------------------------------------------------------------------

    March 11th 2012 rest day (well except some extra circulatory cardio haha , I dotn count this unless I time it and go straight until times up)
    2150 cals
    285 P
    150 C
    45 F

    ---------------------------------------------------------------------------------

    March 12 2012
    2650 cals
    305 P
    220 C
    60 F

    chest and backwidth supersetted @ the activity center *This center is the only place I know of that has the 32-33 inch dip station aka the true Vince Gironda dip setup

    cable pullover 65lbs=10, 72.5=10, 11
    Gironda dips -10lbs=10, bodyweight= 10, 10

    lat pulldown (close undergrip) 160lbs=10, 180lbs=10, 160lbs=10
    pec dec (angled to hit upper chest more) 130lbs=10, 145lbs=10, 130=10

    Incline db press(about 15-20 degrees) 75lbs=8,9,6
    Pullups(wider neutral grip) body-weight=10(2 P), 10(2p), 7(5 p)

    chest press 145lbs=8,7,6,8

    about 5-6 hours later 45 minute walk outside(with my dog) low intensity(liss cardio)
    ------------------------------------------------------------------------------------

    March 13th 2012
    3,000 cals
    300 P
    325 C
    60 F

    calves, calve cardio, then cardio @ omega fitness

    db between feet reverse raises 55lbs=15, 60lbs=15, 15, 15,15,20
    seated calve raises
    barefooted 4(25)=12, 4(25)+10=12
    shoes on 6(25)=12, 6(25)+10=12

    about 8 hours later Backthickness, traps @ Omega center
    Rack deadlift(no belt at the gym) (just below knees 315=10
    one arm db row(on rack) 100lbs=10,10
    smith barbell row(undergrip) 185lbs=8, 10
    widegrip cable row 100lbs=12, 120lbs=10

    barbell shrugs 315lbs=12, 365=12, 415=7, 415=10, 365=10, 315=12
    ---------------------------------------------------------------------------------------------------------
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

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    sub'd
    :blindfold:

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    Quote Originally Posted by monstermash View Post
    sub'd
    This guy too...Good luck man.
    I can't believe that God put us on this earth to be ordinary. - Lou Holtz

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    I am adding in Nutraplanets TEa-GcG with the ec, alpha yohimbine stack. I am up to 20 mgs e and 200 caffiene and will bump to 30 e/300 c tomorrow, then hopefully by next week 50 e and 400 c

    Advertisement: another great supplement that is helping me

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    Quote Originally Posted by John Smeton View Post
    I may have worded it wrong. Its an exercise I got from Robby Robinson that I really feel

    I just always called them One Arm Preachers. I've been using Fat Gripz with them to balance out my forearms and keep my bi's growing. I highly recommend trying them.
    :blindfold:

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    X2 on the Fat Grips. Them thangs fry my forearms and have em sore for the whole week!

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    Quote Originally Posted by monstermash View Post
    I just always called them One Arm Preachers. I've been using Fat Gripz with them to balance out my forearms and keep my bi's growing. I highly recommend trying them.
    Quote Originally Posted by drinkyboy View Post
    X2 on the Fat Grips. Them thangs fry my forearms and have em sore for the whole week!
    I googled them , they look nice.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

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    March 14th 2012

    2700
    270 p
    215 c
    55 f

    I did one ham exercise then a quad exercise, not superrsets , just exercises like this

    hyperextensions 2 sets 12 reps

    bodymasters leg extension130lbs=12, 150=12, 160=12, toes pointed out, not up-to hit upper quads more(got this tip from jay Cutler)150=10

    Seated leg curl #5 position 130=12, 150=12, 150=9

    Leg press (narrower stance #2) 5 plates +25 =10, 10, 10

    smith sldl 225=10, 255=9, 10

    haack squat (close stance) 225=15, 275=8

    abduction and adduction 100lbs=10, 130lbs=10, 150lbs=10

    --------------------------------------------------------------------------------------------

    March 15th 2012
    2850 cals
    300 P
    250 C
    70 F

    training: arms supersetted then 10 hours later shoulders and abs

    -V bar pushdowns 120=15, 150=11, 12
    -seated db curl 35lbs=12, 10, 10

    -close grip smith press 185lbs=10, 205lbs=10, 8
    -preacher curl (ez bar) 75=10, 85=8, 6

    incline db curl (70degrees) 25lbs=8,8
    behind the head db extensions 65lbs=12, 10, 8, 6

    one arm preacher hammer curls 20lbs=8,8

    constant tension sets
    incline one arm cable curl 60lbs=12, 50lbs=10, 10
    revserse one arm pushdown 60lbs=12, 50lbs=10, 7

    then 10 hours later shoulders and abs

    standing db laterals 40lbs=12, 45lbs=12 , 45lbs=10-ds-(dropset)-40lbs=10--ds--35lbs=10--ds--30lbs=10--ds--25lbs=10--ds--20lbs=10--ds--15lbs=10
    bent over laterals 40lbs=12, 45lbs=12
    70 degree angle 60lbs=10
    Seated military smith press(stop n go at ears) 135lbs=10, 155lbs=10, 135lbs=11
    front db raises 40lbs=12, 12, 12

    frog crunch 15,15,15
    decline leg raises 15,15,15

    ----------------------------------------------------------------------------------------------------------
    March 16 2012
    2360
    290 P
    210 C
    40 F

    cardio first thing upon awakening 30 minutes mostly low, although did some jogging with my dog

    then 2 hours later back of calves, and backwidth

    standing calve riases 470lbs=12, 520lbs=12, 12, 610lbs=10, 470=15, 12
    stretch on nautilus leg press machine 270lbs=60 seconds

    Nautilus pullover machine #8 130lbs=12, 150lbs=12
    v bar pulldown 180lbs=10, 200lbs=9 (1 p)

    then some extra curricular activity that got pretty sweaty

    ------------------------------------------------------------------------------------------------
    Weekly update

    Things I am changing this week
    -lowering cards by 50 carbs, putting me at 175 carbs per day as a target
    -continuing to raise the ec, alpha yohimbine stack to 50 e/400 C /30 ay (and added in 2 500 mgs poten green tea capsules)1000 green tea

    Things that are staying the same

    Training twice a day six days a week , either cardio and weights or weights and cardio, except leg days
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

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    Staying on track bro!! How's the bp with the high dose of ec?

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    Quote Originally Posted by 808shredded View Post
    Staying on track bro!! How's the bp with the high dose of ec?
    130/70 last night I think if I remember right the. In short good one number was normal, the other was actually lower than "normal" , which is good

    Im actually only up to 35 mgs e, or 1.5 bronkaids and 300 e (plus 30 mgs alpha Y, and 1000 mgs green tea high potency eecg)

    I feel like the eca stack has really started with apprtiate supression snce I upped the dose recently and I have a lot of room to go up as well.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

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    great stuff dude... I cant believe the regiment you got. I would never be able to keep up with you!

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    Strong shoulder work there brah!
    glad to hear the supps are working for you. seems like the HB is doing its job as well!

    Any change in weight, bodyfat or the mirror?

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    Quote Originally Posted by Budman7811 View Post
    great stuff dude... I cant believe the regiment you got. I would never be able to keep up with you!
    You've got to believe to achieve, my friend.

    Quote Originally Posted by GreenMailer View Post
    Strong shoulder work there brah!
    glad to hear the supps are working for you. seems like the HB is doing its job as well!

    Any change in weight, bodyfat or the mirror?
    Thank you. Shoulders have always been a pretty strong point. Not taking hawthorn berry anymore, that was only the first two weeks, taking cycle support now two scoops daily.

    yeah I am looking bigger and leaner. I feel I am behind, I am just taking it slow and making changes week by week, if I think progress is not happening fast enough.

    Ill update nutrition and lifts later



    If anyone is buying AI sports nutrition stuff from our website, message me and Ill give you a code for 30% off
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    No pic updates?
    I can't believe that God put us on this earth to be ordinary. - Lou Holtz

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    hows the diet and training going?

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    Quote Originally Posted by Drizzie88 View Post
    No pic updates?
    I guess Ill have to do a video of me posing

    Quote Originally Posted by 808shredded View Post
    hows the diet and training going?
    Its going great, Im training once or twice a day with weights or weights and cardio, six days a week is the plan. In addition, I am in tune with my body and if I have to back off I do so.
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    With all that hard work I would be flaunting the process of getting my shred on

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    Quote Originally Posted by Budman7811 View Post
    With all that hard work I would be flaunting the process of getting my shred on
    I dont consider myself a big flaunter. That said, since people want to see my progress Ill see if I can get a video up.
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    Well hello there....
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
    www.InsaneVeins.com

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    Quote Originally Posted by John Smeton View Post
    I dont consider myself a big flaunter. That said, since people want to see my progress Ill see if I can get a video up.
    I plan on growing into this show., while losing a significant amount of bodyfat, no more videos I didnt want to do this one, next video will be in May before the show, when I am much leaner and bigger.

    http://www.youtube.com/watch?v=ifFbE...ature=youtu.be
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    Quote Originally Posted by John Smeton

    I plan on growing into this show., while losing a significant amount of bodyfat, no more videos I didnt want to do this one, next video will be in May before the show, when I am much leaner and bigger.

    http://www.youtube.com/watch?v=ifFbE...ature=youtu.be
    Your lats are thick as heII bro...any advice? I'm trying to get my lats up but they're lacking...
    I can't believe that God put us on this earth to be ordinary. - Lou Holtz

  35. Advanced Member
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    I like that phrase "growing into the show" I too will be doing that soon. Thanks for the motivation john.

  36. Senior Member
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    That video will be great to compare your pre-contest physique to. Do work brotha!
    :blindfold:

  37. Diamond Member
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    Quote Originally Posted by Drizzie88 View Post
    Your lats are thick as heII bro...any advice? I'm trying to get my lats up but they're lacking...
    Look for articles and videos of Dorian Yates advice on lat training. Lower the weight and focus on the squeeze. That said, one set of balls out heavy weight wont hurt, just make sure some of them you focus on that squeeze. My back used to be a weak point, untill i started doing the priority principal for it, in the early years. Now a days I can actually not have to train it as much. Looking at this video though, I am going to train it a bit harder today because I have seen it look much better.

    Here is a good video on back: Dorian Backs workout http://www.youtube.com/watch?v=Fe7pzbZQ0Gs

    I have been doing this lifestyle for ten years now and probably could have competed if I wanted to much earlier; although I didn't I just lived the lifestyle and thought competing sounds like more a challenge because after a while after I accomplished a nice body, I wanted to challenge myself more and keep growing and learning and help average people that have no clue how to- reach their goals and not have to spend all the years I learned it by myself though my friends, though reading hours everyday on the internet and magazines, etc

    Below: for some fun here is a video of me over five years ago where my back may have been bigger.




    Quote Originally Posted by 808shredded View Post
    I like that phrase "growing into the show" I too will be doing that soon. Thanks for the motivation john.
    Yes I ogrow into a show, no need to be "superman" year round when I do not plan to be a top amature bodybuilder.

    Quote Originally Posted by monstermash View Post
    That video will be great to compare your pre-contest physique to. Do work brotha!
    Agreed. I think there will be some noticeable changes.

    Ill update nutrition and training once I get the time for the week
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  38. New Member
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    CA has hb in it...


    I need to lower the weight on my Lats and squeeeeeeeeeeeze then!

    Keep it up bro!

  39. Diamond Member
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    March 17th 2012
    2500 calories
    300 P
    200C
    55F

    first training session Backwidth, Traps
    *warmup, stretches, shoulder horn

    T bar rows (I use 25 lb plates for greater range of motion) 7(25's)= 12x's, 8(25's)=12, 8(25's)=12
    smith underhand grip barbell row 185=10, 205=10
    Rack deadlift(at knees) 365lbs=8, 365lbs=8

    traps
    barbell shrug 315lbs=12, 405lbs=12, 405lbs=12

    Second training session(6-8 hours later) Chest, traps (the other gym closed early so I didnt finish traps last workout)

    Chest
    Incline dumbbell press(25 degrees) 90lbs=8 90lbs=6
    low decline barbell press 185lbs=10, 205lbs=10
    cable crossover(to upper chest) 40lbs=12, 50lbs=12, 40lbs=10
    Incline smith (widegrip) (25 degrees) 225lbs=5, 205lbs=8

    traps
    incline db shrug (25 degrees) 90lbs= 3 sets of 10
    standing behind the back barbell shrugs 225lbs=10, 275lbs=8

    --------------------------------------------------------------------------------------------------------------------------

    March 18th 2012
    \2300 calories
    280 P
    160 C
    60 F

    rest day
    -------------------------------------------------------------------------
    March 19 2012
    2350 calories
    325 P
    150 C
    50 F

    listened to my body and rested - sometimes the body gets burnt out training twice a day and cns needs a rest, while Im not in the position to take a week off, taking an extra day off can actually boost the metabolism and help , despite what some people think. I learned this from Chris Aceto's Championship bodybuilding book, I highly recommend this as my number one book for contest preparation and just for bodybuilders and even everyday gym rats
    ----------------------------------------------------------------------------------------------
    Glutamine props
    *I have to say when I feel over-trained I use 20 grams l glutamine , pre contest i use 10 grams everyday of l glutamine anyways, and 20 grams really helps me feel better*
    ------------------------------------------------------------------------------------------------------------------------------
    March 20th 2012
    2550 calories
    315 P
    180 C
    60 F

    first weight training session @ the activity center
    front, side and lower Calves, hamstrings

    calves
    dumbbell between feet calve riases 60lbs=5 sets of 15, 70lbs=15, 70lbs=12, 70lbs=20, 70lbs=10, 70lbs=15, 70lbs=25, 70lbs=30
    seated calve raises 2(25+10)=15, 3(25+10)=12, 4(25)+3(10)=10, 12, 15

    hyperextensions for lower back on incline glute ham machine 3 sets of 10

    hamstrings
    lifefitness leg curl machine 125lbs=12, 155lbs=8, 185lbs=5
    stiff leg deadlift (with belt) 315lbs=10, 315lbs=7, 295lbs=7
    Incline glute ham riases 35lbs=8, 45lbs=6
    fitness leg curl dropsets 155lbs=6--ds--140lbs=4--ds--125lbs=3
    ---------------------------------------------------------------------------------------------------------

    second training session @ home gym Ymca Arms supersetted

    -barbell curl 100lbs(closer grip)=3 sets of 10 reps
    -tricep pushdown (with short)straight bar 150lbs=12,9,10

    -preacher curl(ez bar closser grip) 95lbs=4, 6, 7
    -lying triceps extension 95lbs=3 sets of 10

    -cable curl(ex bar wider grip) 100lbs=12, 120lbs=10, 120lbs=12
    -behind the head dumbbell extensions(both arms) 65lbs=9, 60lbs=10 60lbs=10
    -------------------------------------------------------------------------

    March 21st 2012
    2100 calories
    240 P
    165 C
    50 F

    first session (weights)
    Quads
    *bike ride to warmup kness 10 mins, stretches, warmups

    bodymasters leg extension (feet pointed outwards to hit upper quads-tip I got from Jay Cutler) 120lbs=15, 150lbs=15, 170lbs=15, 190lbs=10
    Leg press(#2, closer narrower stance to target outer sweep) 5 plates=10, 6 plates=10, 6 plates+25=10
    * lower back was tight so did one set of 10 hyperextensions
    hack squat (narrow stance-very controlled stop, pause at bottom then go, first two sets) (third set had good form just went a bit faster because its easier to move heavier weight that way) 275lbs=10, 295lbs=10, 315lbs=10
    Bodymasters leg extension(toes pointed outward for upper quad stimulation) drop-sets burnout 170lbs=12, -ds- 160lbs=6, -ds- 150lbs=5

    6-8 hours later cardio for 40-45 minutes -hard cardio ,( interval jogging/running then walking,)

    -------------------------------------------------------------------------------------
    March 22 2012
    2200 calories
    285 P
    170 C
    40 F

    first training(weights)
    shoulders @ omega gym
    *stretches, warmups etc

    standing side laterals 40lbs=12, 12, 45lbs=10
    standing bent over laterals 40lbs=15, 45lbs=12, 50lbs=15
    seated db press 60lbs=10, 65lbs=10, 65lbs=8
    front db riase 40lbs=3 sets of 10
    standing side laterals dropsets 45lbs=10- ds- 40lbs=10-ds-30lbs=10-ds-25lbs=10-ds-20lbs=10-ds-15lbs=10

    second training session -calves, abs, and calve cardio

    calves
    -Nautilus leg press toe riases(feet pointed slightly inward to hit outer calves a bit more) 270lbs=11, 310lbs=10, 370lbs=8
    standing
    -Leg press tow raises 4 plates=12, 5 plates=8(20 contant tensions [ct]), 5 plates=8 (20 ct), 5 plates=8(20 ct)

    abs
    frog crunch 15,15,15
    decline leg ups 15,15,15

    calve cardio 15 minutes
    -------------------------------------------------------------------------------------------------------

    I have not had time to do the Inbody520 machine which I have been using to track progress. This week calories have been lower as you can see, with twice a day training . I am taking at least 10 grams l glutamine a day which helps and 20 grams a day if I feel miserable, which helps a ton. In addition i am using bcaa's a good bit like 30-50 grams a day and if this were protein, my protein would be higher so bcaa's are helping a ton

    ----------------------------------------------------------------------------------------------------------------------

    This is the Bcaa I use and love =)

    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  40. Board Sponsor
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    Try 40gr Glutamine a day and your mind will be blown. At the 8 week mark I started doing that 5gr before each meal and 5g pre and post workout. Night and day difference, plus it seemed to really save muscle mass
    Serious Nutrition Solutions Representative

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