John Smeton's first NPC contest preperation

[John Smeton]

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

March 4 2012
2400 calories
310 P
200 C
40 F

rest day

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

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

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

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

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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.

[GreenMailer]

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?

[John Smeton]

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.

[GreenMailer]

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

[John Smeton]

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

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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
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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

[GreenMailer]

What show and what is the actual date?

[John Smeton]

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

[John Smeton]

Advertisement ..coming out in six days from AI Sports

[John Smeton]

a lil bikini motivation =)

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

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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

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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

[GreenMailer]

Help me out with the decline db curl

[John Smeton]

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

[GreenMailer]

gotcha - like a preacher.

[Budman7811]

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

[John Smeton]

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

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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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[monstermash]

sub'd

[Drizzie88]

sub'd

This guy too...Good luck man.

[John Smeton]

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

[monstermash]

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.

[drinkyboy]

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

[John Smeton]

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.

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

I googled them , they look nice.