John Smeton's first NPC contest preperation

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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
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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.
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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



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    No pic updates?
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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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    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
    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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    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
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    I like that phrase "growing into the show" I too will be doing that soon. Thanks for the motivation john.
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    That video will be great to compare your pre-contest physique to. Do work brotha!
    :blindfold:
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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
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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!
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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 =)

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    Quote Originally Posted by Distilled Water
    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
    Poliquin suggests 80g a day for i think its 5 days for someone who is stuck at a point gaining mass
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    Quote Originally Posted by EasyEJL

    Poliquin suggests 80g a day for i think its 5 days for someone who is stuck at a point gaining mass
    I think I remember reading that, 40 of which post workout, maybe?
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    Wow that's a lot )
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    Quote Originally Posted by 808shredded
    Wow that's a lot )
    ^^ x2
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    Quote Originally Posted by EasyEJL View Post
    Poliquin suggests 80g a day for i think its 5 days for someone who is stuck at a point gaining mass
    Quote Originally Posted by Distilled Water View Post
    I think I remember reading that, 40 of which post workout, maybe?
    I used to read his stuff back years ago. In addition he suggested when a person is going zero carbs , when they really need to drop weight fast, (this was more for obese people, I guess I could use it, if needed for a short time) to take 40-60 grams pstworkout and it replaces glycogen stores. Ive never got into his stuff too much; although i do think his ideas are interesting. One day when I am feeling overtrained I might give to 40 grams l glutamine a try. In fact when i am sick, I take 40-50 grams a day and have been doing this for quite some time, and can say it works better at my getting faster than any antibiotic -I swear by this.

    Today is a rest day thank God. I am keeping my carbs lower today. Ill update weekly changes tomorrow and this coming week I am changing a couple things, probably not that drastically. Ill update it in blue and Red, when I do the inbody520 machine tomorrow.

    One thing I am going to focus on more is using more bcaa's , esp on low-moderate carb days. In between meals, before and after training. Bcaa's are a good substantiate for carbohydrates, when a person eats carbs serotonin is released and serotonin is the chemical that can cause a person a certain feeling. Bcaa's can do the same without eating carbs, they raise serotonin levels. Hope you guys are learning =)
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    I was looking back (not all they way) but was wondering how you daily supplements are. Vitamins ect... and when you use them. I know your big on the BCAA but didnt know if you have been using other like creatine, intra's, pre's, post ..... just wondering getting ready to pick some stuff up and you seem to really know your stuff! BTW I will probably need your AI promo code "smelton" right?
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    Quote Originally Posted by Budman7811 View Post
    I was looking back (not all they way) but was wondering how you daily supplements are. Vitamins ect... and when you use them. I know your big on the BCAA but didnt know if you have been using other like creatine, intra's, pre's, post ..... just wondering getting ready to pick some stuff up and you seem to really know your stuff! BTW I will probably need your AI promo code "smelton" right?
    Smeton30

    yeah I use creatine daily, beta alanine 4 grams daily, sometimes I take taurine for 2-4 weeks in place of the beta alanine , due to peace of mind. I use ec, alpha-yohimbine stack which helps with energy on these low calories. Vitamins I use a high quality multi. Vit c 2-3 grams daily, I outline everything on the first page; although I may have changed some things slightly I pretty much am following my outline.
    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 23 2012
    2530 calories
    290 protein(including bcaa's and glutamine of course)
    250 carbs
    40 fat

    cardio first thing upon awaking (walk) 45 minutes (with my puppy)

    later on back and traps @ omega gym so if numbers look different you know why
    db pullover 60lbs=6x's-like cable pullovers better so stopped and switched
    cable pullovers 100lbs=12, 120lbs=12
    V bar pulldown 2(45+25)=10, 9, 7
    underhand shoulder width pulldowns 2(45+25)=10, 8
    one arm pulldown9Underhand d handle) (starting with left side, then right side) 2(25)=10, 8 , left side only 2(25)=8
    widegrip yates row 185=10, 225=10, 225=7
    t bar rows 7(25's)=10, 6 (25's)=10
    standing one arm cable row 70lbs 2 sets 10 reps

    traps
    behind the back barbell shrugs 225=10, 275=10, 315=10, 275=10
    seated db shrug 100lb=12,12,12
    -----------------------------------------------
    March 24 2012
    2200 calories
    300 P
    150 C
    45 f

    chest @ activty center

    True gironda dips 12, 13, +20lbs=8, 8-rp(rest pause)-3-rp-2
    pec dec #10 to hit upper chest 115lbs=10, 130lbs=8, 115lbs=10
    incline dumbbell press 20 degrees 85lbs 6, 6, 5
    cable crossovers(mid point) 30lbs=10 25lbs=12, 27.5=10
    chest press machine 160=8 (stopped ) 175=5 and stopped felt it in shoulder too much

    later that night 55 mins hard cardio
    first 30 minutes hard intervual cardio
    next 30 walking
    -----------------------------------------------------------------------------------------------
    March 25 2012
    2400 cals
    310 P
    150 C
    60F

    rest day
    ------------------------------------------------------------------------

    Okay since my day Inbody520 reading I have gained 1 lb and 1 oz of muscle and lost a little over 3 lbs. Whatever I am doing is working so I am not going to change it drastically and keep doing whats working.
    What have I been doing
    -lowered carbs to 150-170 grams daily
    -training twice a day either weights twice or weights and cardio

    -Keeping calm purposely (this is very important to keep cortisol levels low)

    What I am changing this week
    - I am going to train with weights two times a day- 2 days on
    , one day off, and ill do cardo twice on the off day , then two days weights twice a day, and the next day is optional to do weights or cardio-whatever I want to. Then, a complete rest day
    -My carb intake is 150 , my protein is 300; although if I go over fine- and I do use bcaa's alot (at least 30 a day) so 5 grams bcaa's=about 20 grams protein and I plan on dosing bcaa's between every meal to help with serotonin levels and the feeling of replacing carbs.(feeling satiated)
    -I may or may not go up in carbs for a day, and may just wait until my next Inbody520 reading. Although, I have my doubts it is totally accurate, I am going by it as only a guide. I am playing it by ear because in the past eight weeks I have slowly reduced my carbs and have not had a cheat meal or a real high carb day and this past week I have seen incredible progress (over 3 lbs bodyfat loss and over a 1 of muscle gain)
    -I plan on upping my ec dose to 60e and 500 c and mayeb 75e and 600 c
    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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    Quote Originally Posted by John Smeton View Post
    What I am changing this week
    - I am going to train with weights two times a day- 2 days on
    , one day off, and ill do cardo twice on the off day , then two days weights twice a day, and the next day is optional to do weights or cardio-whatever I want to. Then, a complete rest day
    -My carb intake is 150 , my protein is 300; although if I go over fine- and I do use bcaa's alot (at least 30 a day) so 5 grams bcaa's=about 20 grams protein and I plan on dosing bcaa's between every meal to help with serotonin levels and the feeling of replacing carbs.(feeling satiated)
    -I may or may not go up in carbs for a day, and may just wait until my next Inbody520 reading. Although, I have my doubts it is totally accurate, I am going by it as only a guide. I am playing it by ear because in the past eight weeks I have slowly reduced my carbs and have not had a cheat meal or a real high carb day and this past week I have seen incredible progress (over 3 lbs bodyfat loss and over a 1 of muscle gain)
    Have fun with double-weight sessions, John! Will you be splitting your "regular" sessions into two parts or doing two "complete" sessions each time?

    Curious as to why you equate a gram of BCAAs to FOUR grams of protein, since I was always under the impression that 1g BCAAs = 2g protein (maybe I am wrong)?

    Successful recomp this week, and you're right - no need to change things (or by a lot) if what you're doing is WORKING!

    Anyways, keep on - you're doing great, bud

    ~Rosie~
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    ok I just didnt know how much you changing each month
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