John Smeton's first NPC contest preperation

Page 2 of 7 First 1234 ... Last

  1. My plan for this week. This week I have decided to drop calories a bit lower since, although I seem to have seen results, the inbody machine says something different( and I still say its off and I dont want to take any chances)

    My target is 2670 calories maximum this week and if I don't hit 325 protein, calories can just be lower,I am fine with calories being 2500. I may calorie cycle some days where on days I have a lot of activty itll be higher and days low, lower.

    I do not feel the need to have extremely high protein since my carbs are not that low. The lower my carbs get is when i really focus on protein so if I get 275 grams protein(including bcaa's) I am content; although if I go up to 325 grams that is fine as well.
    max total 2670 (if I go 2500 that is fine)
    325 protein
    230 carbs
    50 F

    at this point I am taking a good amount of bcaa's like pre and post workout, between meals,at night when I wake up maybe 40 grams per day

    The reason i have not added cardio in I still have over 13 weeks left and I am a beleiver in what Chris Aceto teaches, adding one varaible in at a time because if I drop my calories, add cardio this week and take a stim, that is three things and I don't know what is causing the fatloss. That said, if things do not change this week, I think instead of keep drping calories, the next week Ill add in cardio.

    other ideas later on in the prep
    have low fat days 3 days of the week-low fat as possible
    low carb days if I feel I really need them
    cut back on cardio when stalled(yes contactary to popular beleif this can help when too much cardio )

    okay okay im getting ahead of myself as I havent even started cardio, I am just giving everyone soem good information, my point is , if its not working you have to change something and find something that works, if its working stick with it, if it stalls, change again, untill you figure out your body( and every prep is different, what worked the last one, may not always work this one)
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness


  2. Just popping in to say hi John
    •   
       


  3. I will update later my calories and training

    Here is another update and a few facts up untill now

    started off 16 weeks out on a 3,000 calorie diet 300 p, 300 c, and 65f
    read 13 % body fat on the inbody520 machine as my first reading
    the next week I read 15% so I lower calories dropped carbs to 250 carbs at 2800 , i visually noticed abs a bit leaner-and I read 15 % again
    This week I dropped calories to 2670 at the highest- with an average of 325 protein, 230 carbohydrates and 50 fat and today the machine read 14.7 % , it says I dropped almost 1 % body fat and gained 2 lbs muscle and lost 2 lbs fat in a week

    Honestly, as I said before, I think this machine is off. There is no way i went from 13 % to 15 % in one week of dieting. It measures so much stuff like intracellular and extracellular water levels and I think when i am more hydrated my body fat levels read higher. That said, I am using this machine as a gauge and I am going more by my eye and with some help of my girl.

    so according to the machine things have changed this week and what i am doing it working.

    -I have added in more bcaa's between meals to help with hunger feelings so I might be taking up to 50 grams bcaa's a day. I started beta alanine as well, this could explain the two pound muscle gain ; although, I still think the machine is off .

    Advertisement =) recoverpro red raspberry and lemon flavor is awesome!




    -I have not added in cardio yet as I burn plenty calories with personal training, helping my grandmother and a good amount of bed cardio. I still have thirteen weeks I still have time to change one variable at a time when things stall.

    My plan coming up :

    add in cardio next when things stall and add in ec stack or ec (alpha yohimbine) stack-I know this is going against adding in one thing at a time , I just feel like I need to do this, if its a mistake , then Ill learn and correct course next time.

    when that stalls reduce carbs another 25%

    Then go from there, there are so many creative methods/ideas a person can use and try to see if they work when things stall.

    motivation: Evan is a beast

    http://mdtv.musculardevelopment.com/...-part-two.html
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  4. I"m in, I myself am looking to finally competing. However, not going to start dieting until May.

  5. Quote Originally Posted by John Smeton View Post
    I will update later my calories and training

    Here is another update and a few facts up untill now

    started off 16 weeks out on a 3,000 calorie diet 300 p, 300 c, and 65f
    read 13 % body fat on the inbody520 machine as my first reading
    the next week I read 15% so I lower calories dropped carbs to 250 carbs at 2800 , i visually noticed abs a bit leaner-and I read 15 % again
    This week I dropped calories to 2670 at the highest- with an average of 325 protein, 230 carbohydrates and 50 fat and today the machine read 14.7 % , it says I dropped almost 1 % body fat and gained 2 lbs muscle and lost 2 lbs fat in a week

    Honestly, as I said before, I think this machine is off. There is no way i went from 13 % to 15 % in one week of dieting. It measures so much stuff like intracellular and extracellular water levels and I think when i am more hydrated my body fat levels read higher. That said, I am using this machine as a gauge and I am going more by my eye and with some help of my girl.

    so according to the machine things have changed this week and what i am doing it working.

    -I have added in more bcaa's between meals to help with hunger feelings so I might be taking up to 50 grams bcaa's a day. I started beta alanine as well, this could explain the two pound muscle gain ; although, I still think the machine is off .

    Advertisement =) recoverpro red raspberry and lemon flavor is awesome!




    -I have not added in cardio yet as I burn plenty calories with personal training, helping my grandmother and a good amount of bed cardio. I still have thirteen weeks I still have time to change one variable at a time when things stall.

    My plan coming up :

    add in cardio next when things stall and add in ec stack or ec (alpha yohimbine) stack-I know this is going against adding in one thing at a time , I just feel like I need to do this, if its a mistake , then Ill learn and correct course next time.

    when that stalls reduce carbs another 25%

    Then go from there, there are so many creative methods/ideas a person can use and try to see if they work when things stall.

    motivation: Evan is a beast

    http://mdtv.musculardevelopment.com/...-part-two.html
    the great thing about doing a log is that you can see how the small changes in training / diet effect your body compisition / condition. Every person reacts differently to supplements, training, carbs, fats, etc.... you have to find out what works for you, especially BEFORE you are getting down to the wire for the show. A small error in your tweaking for the last week / even hours up to the show can sabatoge all of the hard work and dedication you have put in leading up to the show. Keep up the good work
    •   
       


  6. Feb 24 2012

    total 2460
    320 P
    205 C
    40 F

    arms supersets (-, - means supersetting)

    -standing closegrip(for outer head) barbell curls 105lbs=12, 95lbs=10, 12
    -Tricep v bar pushdown 140lbs=12, 150lbs=12, 12

    -Incline db curls 20lbs=12, 25=8, 6
    -machine dips 220=15, 250=13, 12

    -cable hammer rope curls 100lbs=12, 10
    Scoyy triceps( v bar) 120=12, 9

    Then I went all out supersetted Jason huh exercise which works well with one arm tricep pushdowns and other other stuff I went by feel and didnt record

    Part one is the first exercise and here is part two of the series. great inspiration !

    http://mdtv.musculardevelopment.com/...jason-huh.html
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  7. super sets are a great addition to the workouts!

  8. Feb 25 2011

    totals 2370
    260 P
    220 C
    50 F

    Quads @ omega gym

    smith squat(ass to floor) 255lbs=10, 8, 245=10
    hack front squat 2(45)=10, 2(45+25)=9
    leg extensions #7=15, #9=10, #11=10,10,10

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

    feb 26th 2012 rest da5
    calories 2600
    315 p
    220 c
    50 f
    ------------------------------------------------------------------------------------------
    Feb 27 2012
    2600 cals
    310 p
    220 c
    45f

    calves (after personal training, finished up personal training and might as well of done calves)-then 6 hours later shoulders

    back of calves @ omega gym

    leg press calve raises 3 plates +25(per side)=15, 4 plates+25=12, 5 plates+25=12, 6 plates+5=12, 625+5=10, 5 plates+25=12(3p), 5 plates+25=12, 10
    then a one minute stretch

    6 hours later shoulders

    standing side laterals 40=12, 45=10, 40=12
    standing bent over laterals 40=12, 45=12, 40=12
    seated dumbbell press 65=10, 60lbs=10, 10
    front db raise 40=10,10,10
    --------------------------------------------------------------------------------------------------------------------------------

    Feb 28th 2012
    3000 calories -allowed myself to go this high for this day-calorie cycle
    315 P
    290 C
    60 F

    Back, traps
    nautilus pullover 140lbs=12, 150=12
    v bar pull down 200lbs=10, 8
    neutral grip pull-down 200lbs=10
    wider grip underhand pullup 12 x's(3 p)

    T bar row 7 (25 plates)=12x's
    smith barbell row 185=10, 200=10
    wide-grip cable row 100=10,130=10, 150=10
    hyper extensions 11

    traps
    barbell shrug 315 3 sets 10 reps

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

    Feb 29 2012
    2400
    280 P
    235 C
    40 F

    calves, chest, abs

    calves side and lower
    db between feet 40=20, 45=20, 50=20, 60=15,15,15,15
    seated calve 2(45)+5=10,10,10 2(45+25)=10,10

    chest
    Incline pec dec #9 140lbs=10,10
    #7 140lbs=10,10
    Incline smith 185lbs 3 sets 10 reps
    db fly 50 lbs 3 sets 10 reps

    abs
    frog crunch 15,15,15
    decline leg raises 15,15,15
    ----------------------------------------------------------------------------

    March 1st 2012
    2600 calories
    300 P (55 grams bcaa-taking in more bcaa's now, esp between meals[esp since I am contest preparation, I think/feel they really help at this time])
    235 C
    50 F

    quads

    leg press #4 (closer stance)... 6 plates+25(per side) =10, 7 plates=10, 8
    hack squat 315=10, 275=10, 315=5 or 6 lost count
    nautilus leg extension 120=12, 130=10, starting at 110 and dropsetted 110=10-100=10-90=10-80=10
    --------------------------------------------------------------------------------------------------------

    Weekly update
    ~Some days I train twice a day, usually calves and another body part, and it helps burn fat faster, started this this week, two workouts a day help stimulate the metabolism.
    ~dropped 3-4 lbs
    ~according to the inbody 520 machine I am still the same amount of bodyfat 14.8, which I still think is off. (I started out four weeks ago at 13 %)

    ~Calories have gone lower than my goal of 2600 calories some days, and that is okay
    ~ Started my hormonal at 10 mgs (my plan is laid out on the first page
    and Ill go up to 15 mgs this week and 25 mgs at the highest next week)

    What I Plan on doing differently this week (since I may be stalled for fatloss according to the Inbody520 machine; although I think im losing body-fat; I am not taking any chances)
    ~Adding cardio in this week
    ~Somedays stimulating the metabolism twice daily(either though training twice daily or training and a cardio
    session)
    ~Possibly adding in a fatburn stack starting low and working up ( and maybe holding back untill when things stall again)



    -------------------------------------------------------------------------------------------------
    March 2nd 2012
    2600 calories
    300 P
    235 C
    50 F

    arms superseted @ omega gym

    -seated db curl 35=12, 40=10, 9, 35=9,9
    -tricep pushdown(widegrip ez bar) 150=15, 175=9.9, 150=11, 9

    -tricep dips bodyweight=15x's, bw+25lbs=11, 10
    -suprine curls 20lbs=12, 25=9,8

    -one arm db preacher hammer curl 25lbs=8,8
    lying tricep extension 75lbs=15, 100lbs=9, 9

    Jason hun biceps exercise (cable station seated and stretching the bicep and squeezing) 50lbs=15, 10, 10
    one arm tricep pushdown 50lbs=15, 10, 12

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

    march 3nd 2012
    2,300 calories
    280 P
    205 C
    40 F


    calves, hams @ omega gym

    back of calves
    leg press raises 5 plates=15, 5 plates+25=12, 6 plates+5=12, 7 plates=7, 6 plates=12, 5 plates=12
    stretch 4 plates=60 seconds

    hamstrings
    Incline glute ham raise 15, +35=10, 9
    hack sldl 45 plate(per side)=12, 12
    sldl 225=10
    lying leg curl 120lbs=10(2 P), 8. dropset starting at 120 lbs--120=5--110=5--100=5--90=5

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

    entertainment from this weekend: Branch won by one point beating Dennis Wolf

    http://www.musculardevelopment.com/c...ssic-2012.html
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  9. Can't believe I missed this, John! In and supporting you! I know what it's like to have to postpone things due to life and everything, not to mention how hard it is to come back from injury, but I know you CAN do this!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  10. Quote Originally Posted by Rosie Chee Scott View Post
    Can't believe I missed this, John! In and supporting you! I know what it's like to have to postpone things due to life and everything, not to mention how hard it is to come back from injury, but I know you CAN do this!

    ~Rosie~
    Like you said there is a fine line between progression and pushing it to the extreme. I do injury prevention stuff weekly, like fricton massage, iceing, the ems machine, and once every six weeks go to my ARt therapist for maintaince.
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  11. Advertisement



    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.
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  12. 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?

  13. 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.
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  14. 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

  15. 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
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  16. What show and what is the actual date?

  17. 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
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  18. Advertisement ..coming out in six days from AI Sports

    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  19. 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
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  20. Help me out with the decline db curl

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

    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  22. gotcha - like a preacher.

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

  24. 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
    ---------------------------------------------------------------------------------------------------------
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  25. sub'd
    :blindfold:

  26. 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

  27. 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

    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  28. 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:

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

  30. 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.
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness
  •   

      
     

Similar Forum Threads

  1. AI Sports Nutrition kicks ass By John Smeton
    By John Smeton in forum Supplement Logs
    Replies: 780
    Last Post: 02-05-2012, 03:04 PM
  2. Havoc/Trenadrol cycle preperation
    By supra90mkiii in forum Anabolics
    Replies: 1
    Last Post: 10-04-2008, 10:24 PM
  3. Replies: 0
    Last Post: 01-30-2008, 08:38 PM
Log in
Log in