John Smeton's first NPC contest preperation

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

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  2. gotcha - like a preacher.
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  3. Got any updated pics? Saw the new dog pic congrats! NO HOMO

  4. 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

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    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)
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    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
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  5. sub'd
    :blindfold:
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  6. 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

  7. 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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  8. 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:

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

  10. 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.
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  11. 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

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    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

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

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

  15. 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?

  16. 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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  17. No pic updates?
    I can't believe that God put us on this earth to be ordinary. - Lou Holtz

  18. hows the diet and training going?

  19. 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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  20. With all that hard work I would be flaunting the process of getting my shred on

  21. 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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  22. 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.

  23. 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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  24. 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

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