John Smeton's first NPC contest preperation

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  1. Quote Originally Posted by mattrag View Post
    Nice update. Three hour card session? Good stuff man. That's a good and fun way of burning cals.
    Quote Originally Posted by LiveToLift View Post
    3 hours!!!!????? Damn
    Thank you, yes I am gifted in the endurance department. Always have been, I think its more genetic than anything, alogn with staying lean most of my life and doing a lot of cardio up untill about twenty.

    more updates

    Feb 15h 2012
    total 2,800
    p 300
    285 C
    50 F

    Chest and back supersetted

    nautilus pullover 130=12, 150=12
    incline db press (45 degrees) 85lbs=10,9,7

    Neutral grip pulldown 190=11,8 , underwide grip pullup (bodyweight)=10
    incline db fly 40lbs=10,10

    one arm db row 95lbs=12, 12 *and I can do 125lbs easy on db row however I hold back because I want to keep my chest, back in balance and my chest just isnt as strong. So yes I am a beleiver in holding back a bit on "strong" bodyparts and putting more effort into weaker ones to play catchup
    nautilus double chest machine(Incline pec dec)(stop and go) 130=11, 12, 10

    nautilus row 230lbs=10, 210=10, 250=10(2 partials)
    wide grip smith incline(30-35 degrees) 185=10,8,8

    smith shrugs(behind the back slightly angled) 225=10,10,10

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

    Feb 16 2012

    total 2730
    260P
    265 C
    70F

    Quads
    *warmups, bike, stretches, leg exteensions

    squat(ass to floor) 225=10,10,6
    hack squat 315=10,10,10
    leg extensions 100lbs=15,15,15

    *killed them, made them sore*

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

    Feb 17 2012

    total 2725

    325 P
    255C
    45F

    @ Omega gym arms supersetted

    tricep pushdown (v bar) 110=15, 140=15, 150=12,150=12, 12
    seated dumbbell curl(alternate) 35lbs= 5 sets 12 reps

    dips (bodyweight) 15,15,10
    one arm db decline curl 30lbs=10,8,7

    seated behind the head db tricep extension 60lbs=15, 65=9, 65=12
    cable rope curls 100lbs=15,12,15

    for forearms revserse barbell curl 35lbs=18,8-to one arm cable curl 30lbs=6x's

    ----------------------------------------------------------------------------------------------------------
    Advertisement =)

    I have to say since I have been taking agmantine pumps are more intense and mood seems better during and after workout maybe due to increased pumps, whatever it is , it has been working well for myself



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

    feb 18 2012

    total 2400
    p 285
    c 230
    f 45

    Calve and hammies (had to superset, gym was closing)

    warmups(of course)

    standing calve raises 380=15, 470=10-rest pause-5, 520=12, 610=12, 12, 15
    seated machine in gym down =(
    nautilus leg press riases 250=12, 350=12
    db between feet 50lbs=12 -did not get to finish gym closed-

    hamstrings
    lying leg curl 120=12, 140=8, 150=5
    smith sldl (wide-stance, toes pointed inward a lil bit ) 225=10, 275=8
    seated leg curl(#5) 150=12, 170=10, 160=11
    ---------------------------------------------------------------------------------------------------------------------------



    Feb 19 2012 off day

    total 2850
    310 P
    230 C
    75F

    a lot of extracurricular cardio like two hours or more straight, yes it is true


    a Review since last review

    *I seem to have notice some belly fat reduction- small changes
    *the In body520 machine reads about same as last week and I hope it is off because two weeks ago I was 2 % less bodyfat and I have been pre contest dieting consistently
    *I am putting in the work via nutrition
    *I have made the almost unconscious mistake of coming out in the middle of the night and eating chips and this has hurt me
    *I have to eliminate this situation and replace with a shake, its almost like its a habit I have to break-I did count it toward my calories when i did it.
    *I want to see results faster, one thing I am happy about this week stomach seemed to be leaner
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching


  2. Sorry I neglected your log.... and thanks for the motivatinal comments.
    •   
       


  3. Quote Originally Posted by Srt4Muscle View Post
    A.R.T. is the ****, helped me out alot after i got rear ended last year and with some old injuries as well
    Never heard of it...
    RcB Since 09-06-2011 20:55 EST, Post 49

  4. Quote Originally Posted by John Smeton View Post
    That is all all of us can do.


    I have been doing a lot of extra cardio with the girl I have been seeing. Three hours straight on Saturday night and all this week and I consider this cardio. With the personal training I do and the bed cardio I have been getting I see no need to do cardio in my current regime.

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

    Feb 10 2012

    total calories 3,000
    280 protein
    300 carbs
    65 fat


    Quads @ YMCA

    warmups

    leg press 6 plates(per side) =11, 7 plates=10
    hack squat 315=10,10
    leg extension(nautilus) 100lbs=15, 100lbs=12--dropset--90=10--dropset--80lbs=10--dropset---70lbs=10--dropset---60lbs=10
    --------------------------------------------------------------------------------------------------------------------------------

    Feb 11th 2012

    total 2800
    325 P
    250C
    55F

    Calves, hamstrings @ Omega gym

    calves(higher rep calve day) I alternate betwen higher reps one week and the other heavy weight
    leg press calves
    2 plates+10+5=20 ,
    2 plates+10+5=20--rest pause--15---rest pause(rp)--20--rp--20--rp--25
    2 plates+10+5=20--rp--20--rp--20--20--20--20
    Seated calve raise
    2(25)=30--rp--20--rp--20--rp--20--rp--20--rp--20
    calve stretch(on leg press machine) 2 plates+10+5= 32 seconds

    hamstrings
    Incline glute ham machine=11
    sldl 225=9 (felt a tightness or something so did not proceed)
    hack sldl 2(10+5 ON EACH SIDE) =10, 2(25) =10,10,10
    LYING LEG CURLS(+3) 120LBS=8, 130=5
    --------------------------------------------------------------------------------------------------------------

    feb 12 2012 no activity day

    total 2,750
    280P
    270C
    60 F

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

    Feb 13th 2012

    total 2,800
    325 P
    280C
    45F

    shoulders
    standing side laterals 35lbs=12, 40lbs=12, 45lbs=10(2 P)
    bent over side laterals 35lbs=12, 40=12, 45lbs=12
    seated db press 65=10, 9, 11
    front db riase 35lbs=12, 40=12, 40=12


    here is a nice lil shoulder contest preparation video http://mdtv.musculardevelopment.com/...nn-bailey.html
    ------------------------------------------------------------------------------------------------------

    Feb 14th 2012 no activity

    total calories 2500
    285 P
    225c
    50 F

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


    awesome bcaa's-I take in a good 30 grams a day which i count toward my protein grams, sometimes more or less, depends on the day and circumstances

    -------
    I am lucky for five minutes cardio.... hahaha

    do you find that Recoverpro mixes a little odd(flaky stuf)? I havent tried many BCAA is this how most are?

  5. Quote Originally Posted by Budman7811 View Post
    Sorry I neglected your log.... and thanks for the motivatinal comments.
    Feel free to drop in whenever you want.

    Quote Originally Posted by stxnas View Post
    Never heard of it...
    best things for my injuries Ive come across

    Quote Originally Posted by Budman7811 View Post
    I am lucky for five minutes cardio.... hahaha

    do you find that Recoverpro mixes a little odd(flaky stuf)? I havent tried many BCAA is this how most are?
    hahahaha

    I put water in my mouth, then put a scoop in there. The mixability is the only situation in all the recoverpro logs I have seen while the taste, the price, etc is highest Ive seen.


    Feb 20 2012

    Total calories 2385
    275 P
    220 C
    45 F

    Shoulders, traps, abs

    standing side laterals 35lbs=12, 40=12, 12, 12(5 p)
    standing bent over laterals 35=12, 40=12, 45=12
    seated smith military(stop aand go at ears-saw this from Deniis wolf video) 135=12, 145=12
    Front db riases 35=12, 40=12, 45=10

    traps
    seated db shrug 11=12, 12, 12
    incline db shrug 115=10,10,12

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

    Feb 21 2012

    total calories 2770
    350 P
    230 C
    50F

    back

    nautilus pullover 130=10,150=10
    close grip pulldown 190=9
    nuetral grip 190=10, 200=8
    underhand pullups (bodyweight) 12

    T bat row 7 plates=10
    smith barbell row 185=10, 8
    wide grip cable row 100=15, 150=10
    superset back burnout strait arm pullover and nautilus row machine
    --------------------------------------------------------------------------------------------------------------

    Feb 22 2012

    Total calories 2650
    320P
    230 C
    50F

    chest @ omega gym
    Incline db press (25 degrees) 85=9,7
    decline barbell -widegrip 185=9
    incline cable fly (25 degrees) 40=9, 50=6, 50=8
    -----------------------------------------------------------------------------
    Feb 23 2012

    totals 2635
    310 P
    225 C
    55 f

    calves, hamstrings

    (higher rep calve day)_Ive been switching doing one week higher reps and other week heavier weight

    standing calve raises 400lbs=20, 20 ,20
    seated calve raise (barefoot)45+10=15, 20,20
    db between feet raises 45lbs=12,12,13
    long calve stretch on nautilus leg press machine 2 minutes

    hamstrings
    hyper-extensions 10
    smith sldl 225=12, 275=12, 275=8
    seated leg curl #6 150=12, 170=8, 6
    lying leg curl +3 technique 140lbs=6,7,6
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching
    •   
       


  6. 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)
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  7. Just popping in to say hi John

  8. 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
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

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

  10. 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

  11. 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
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

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

  13. 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
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  14. 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~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  15. 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.
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  16. 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.
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  17. 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?

  18. 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.
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  19. 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

  20. 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
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  21. What show and what is the actual date?

  22. 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
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

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

    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  24. 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
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  25. Help me out with the decline db curl
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