John Smeton's first NPC contest preperation

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    Sorry to her about your slight injury. I am sure you'll bounce back quick. Like how you brought up switching it up on exercises. Sometimes you have to but most the time it keeps it interesting.

    Keep it up man!

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    Quote Originally Posted by Budman7811 View Post
    Sorry to her about your slight injury. I am sure you'll bounce back quick. Like how you brought up switching it up on exercises. Sometimes you have to but most the time it keeps it interesting.

    Keep it up man!
    Thank you
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    April 27 2012
    400 P
    100 C
    55 F

    calves and shoulders supersetted, cardio 30 mins interval hard

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

    In short, I went 3-4 days of 100 carbs toward the end of this week

    april 29 2012 rest
    350 P
    225C
    75 F

    the reason I had to raise calories is I lost 2 lbs muscle mass in the past week, from hard dieting (mainly dropping carbs 100 for 3 days)
    ------------------------------------------------------------------------------------------------------------------------

    *****Since last week (7 days ago) I dropped over 4 lbs! over 2 lbs was muscle and 2.5 or so was fat. I dieted too hard going down to 100 carbs for about three days. I raised my carbs yesterday and today and will be trying some new things this week.

    Old things I am keeping in
    -High protein up to 350-400 grams, esp on lower carb days
    -ec alpha yohimbine dose-same
    -Training bodyparts that are good with more maintain training and bodyparts I want to bring up harder. That said, holding back on intensity.

    -keeping balanced and relaxed

    New things I am trying this coming week
    -Carbohydratess on average will be 200 grams, I may go down to 100 for one day , if I feel I need it, and I may go up to 300, as a rule of thumb I am sticking with 200 and will see how that goes
    - Upped dose of trenavar to 40 mgs and protomax 75 mgs
    -Upping thryoidal dose some (last week i upped it and this could have been the reason why i burnt muscle)
    -Creatine at 10-15 grams per day (using Author L Rea's method out of his book I read 8 years ago)




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    April 30 2012
    330 P
    250 C
    60F
    2850 cals

    back, traps

    nautilus pullover 150lbs=12,
    pull-down (close grip) 200lbs=10
    neutral grip 200lbs= 9-rest paused-5
    nautilus pullover 120lbs=10
    pullup +25lbs=12, +30lbs=9

    ez barbell row 205lbs=10
    cable row -v bar 150lbs=10, 180lbs=10
    db row(on rack) 115lbs=10, 8

    seated db shrugs 115lbs=12, 12,12

    *extra left lat work

    then interval cardio 6-8 hours later for 30 mins

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

    May 1 2012
    250 P
    280C
    60F
    3050

    chest, triceps

    (pre-exhuast) cable crossover 50lbs=10
    Incline db press(40 degrees) 100lbs=9, 8
    Pec dec (inies) 130lbs=12, 150lbs=10, 160lbs=12
    decline barbell 225lbs=8
    incline db fly(35 degrees) 60lbs=7,7
    cable crossovers(fast) 60lbs=15, 70lbs=10, 60lbs=7, 40lbs=15

    triceps
    cable push-down(wide lat bar) 100lbs=20, 18, 20
    nautilus dip machine 220lbs=15, 250lbs=15, 16
    Scott triceps extensions 100lbs=18. 120lbs=12, 10
    reverse d handle push-down 30lbs=10,10,10

    abs
    hanging leg raise 3 sets of 15
    frog crunches 3 sets of 15

    6-8 hours later got some devilish cardio in =) then posing for a good 10 minutes(hard posing) then immediately went to gym to brush up on calves

    front and lower calves
    reverse db calves 85lbs=12,, 11, 12
    cable reverse calves 40lbs=10, 50lbs=10
    seated calve raise 70lbs=10, 95lbs=10, 120lbs=10, 150lbs=12

    ----------------------------------------------------------------------------------------------------------
    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
    April 30 2012
    330 P
    250 C
    60F
    2850 cals

    back, traps

    nautilus pullover 150lbs=12,
    pull-down (close grip) 200lbs=10
    neutral grip 200lbs= 9-rest paused-5
    nautilus pullover 120lbs=10
    pullup +25lbs=12, +30lbs=9

    ez barbell row 205lbs=10
    cable row -v bar 150lbs=10, 180lbs=10
    db row(on rack) 115lbs=10, 8

    seated db shrugs 115lbs=12, 12,12

    *extra left lat work

    then interval cardio 6-8 hours later for 30 mins

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

    May 1 2012
    250 P
    280C
    60F
    3050

    chest, triceps

    (pre-exhuast) cable crossover 50lbs=10
    Incline db press(40 degrees) 100lbs=9, 8
    Pec dec (inies) 130lbs=12, 150lbs=10, 160lbs=12
    decline barbell 225lbs=8
    incline db fly(35 degrees) 60lbs=7,7
    cable crossovers(fast) 60lbs=15, 70lbs=10, 60lbs=7, 40lbs=15

    triceps
    cable push-down(wide lat bar) 100lbs=20, 18, 20
    nautilus dip machine 220lbs=15, 250lbs=15, 16
    Scott triceps extensions 100lbs=18. 120lbs=12, 10
    reverse d handle push-down 30lbs=10,10,10

    abs
    hanging leg raise 3 sets of 15
    frog crunches 3 sets of 15

    6-8 hours later got some devilish cardio in =) then posing for a good 10 minutes(hard posing) then immediately went to gym to brush up on calves

    front and lower calves
    reverse db calves 85lbs=12,, 11, 12
    cable reverse calves 40lbs=10, 50lbs=10
    seated calve raise 70lbs=10, 95lbs=10, 120lbs=10, 150lbs=12

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


    Doing the hard work! Results will follow!!!!
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    I want to thank you for the magic Matcha, it should incorporate good with my diet I am getting started on. I did want to ask you, I am starting the Bizzy diet and it looks to ba a low carb diet. What supplement would you suggest to help me? They recommend CLA


    I also thought you should be nominated in the purus labs giveaway, it's for the most helpful and knowledge able people here in am. I find your discarding and information post up there as one I the best. If your interested just pop on in over in the company promo .... Aaron is hosting it.
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    Quote Originally Posted by Budman7811 View Post
    I want to thank you for the magic Matcha, it should incorporate good with my diet I am getting started on. I did want to ask you, I am starting the Bizzy diet and it looks to ba a low carb diet. What supplement would you suggest to help me? They recommend CLA


    I also thought you should be nominated in the purus labs giveaway, it's for the most helpful and knowledge able people here in am. I find your discarding and information post up there as one I the best. If your interested just pop on in over in the company promo .... Aaron is hosting it.
    wow Thank you again. Matcha works well in the mornings with your first meal, in the microwave warm. you could add honey is your diet allows

    cla works. maybe some l carntine l tartrate and bcaa's to perserve muscle while losing bodyfat, we carry both of these on our site. Many people lose muscle when they diet hard and this slows the metabolism. The more muscle a person has the faster their metoblism, thats why the tiop matures and pros have to eat so much food and can stay lean year round and actually have to work less harder once they have the muscle.

    from what I understand I have to log Purus products and my job as a sponsored athelete and rep for AI forbids it. Much appreciated, though and if you want to do a log for us like lclt, let me know and well set it up
    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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    Always doing great work John! Keep it up!

    I have to remember to order matcha w/ my next order. It used to be a staple in my life.
    Journal - http://anabolicminds.com/forum/female-fitness/199622-here-we-go.html#post3349653
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    Quote Originally Posted by Lexagon View Post
    Always doing great work John! Keep it up!

    I have to remember to order matcha w/ my next order. It used to be a staple in my life.
    omg its soo good. I use it everyday and love it. Thank you and you keep up the great work your putting in
    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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    *From now on I am posing everyday so this is a given* not going to write it anymores

    May 2 2012
    345 P
    200 C
    50F
    2550 calories

    quads and hams

    body-masters leg extensions (feet pointed upward) 120lbs=12, 160lbs=12, 200lbs=8
    leg press (widerstance, all the way back) 6 plates+25=8
    hack squat(high and close #2) 335lbs=10, 365lbs=10
    smith squat 225lbs=8x's

    hams
    seated leg extensions(#5 squeezing at bottom) 150lbs=10, 200(w seat belt) =6x's
    hyperextensions 2 sets of 10
    sldl 315lbs=8
    lying leg curl(one leg at a time) 30lbs=10, 50lbs=10
    (both legs) +3=150lbs=3, 130lbs=6
    incline ghr(bottom) =10
    ab and aductors 120lbs 3 sets of 10
    --------------------------------------------------------------------------------------------------------
    May 4th 2012
    3,000 cals
    410 p
    190 C
    65 F

    45 mins interval cardio, then 6-8 hrs later biceps

    (pre exhaust) nautilus preacher curl wide grip 120lbs=12, 140lbs=12
    straight bar preacher curl 85lbs=8, 6
    seated incline db curl 30lbs=8, 35lbs=4
    hammer curl 50lbs=8, 60lbs=6
    standing cable curl 100lbs=12, 120lbs=10, 150lbs=4
    hammer cable120lbs to 80 dropsets of 4
    one arm double biceps curl _fascia stretching_

    abs
    bench knee ups 15,25,25,25, +20lbs added=20, +20lbs=15
    -----------------------------------------------------------------------------------------------------------
    May 4th 2012
    370 P
    180C
    55F
    2700 cals

    shoulders
    -standing side laterals 50lbs=12,12,12
    -bent over rear laterals 50lbs=12,12,12
    -seated db press 70lbs=9, 7, 65lbs=8
    -nautilus side lateral machine 90lbs=25, 120lbs=25, 150lbs=20, 20 *new movement so Im letting tendons get used to it. Ive injured myself before doing a new machine , its always best to start with higher reps and as your body /tendons get used to the movement , then maybe start lowering reps. as a rule of thumb, not set in stone, give it one month
    -front db raise 40lbs=10,10,10

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

    woke up and went to gym to do an INBODY520 reading

    In the last 6 days I have
    stayed exactly the same weight
    -gained a little over 4 lbs of muscle
    -lost a little over 4 lbs of fat
    -lost over 2 % body fat

    What I am continuing to do
    -Keeping protein high at 350-400 grams, this is a must for me and when I go lower I lose muscle, when its high I gain
    -Carbohydrates are staying the same, when i go too low like I did I lost muscle.
    -Trenavar dose will stay at 40 mgs and protodrol at 75mgs
    -creatine at 10-15 grams a day will go until two weeks out (this may have been what a good amount on a lot of muscle, along with the other synergistic stuff going on, this past week)
    -Thyroidal dose stays the same
    - keeping cardio in until two weeks out. That said, I may tone it down , if my body tells me to.
    -Ec-alpha yohimbine dose is down to 25/200, 3 a day and think it will stay here. I might go up to 50 e and 400 c on some days if I think itll really benefit me. Right now, This small dose is working and seems sufficient.



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    Your workouts have so much volume. I wish my gym had some heavier weights. I have to figure out other ways to increase gain. I switch up exercises here and there, sometimes I go back to something I did months ago and say damn why haven't I done these in a while. Like dips, I was doing them almost everyone I went to the gym, been a while i just remembered I hadn't done them and I am sitting on my couch.
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    Quote Originally Posted by John Smeton View Post
    *From now on I am posing everyday so this is a given* not going to write it anymores

    May 2 2012
    345 P
    200 C
    50F
    2550 calories

    quads and hams

    body-masters leg extensions (feet pointed upward) 120lbs=12, 160lbs=12, 200lbs=8
    leg press (widerstance, all the way back) 6 plates+25=8
    hack squat(high and close #2) 335lbs=10, 365lbs=10
    smith squat 225lbs=8x's

    hams
    seated leg extensions(#5 squeezing at bottom) 150lbs=10, 200(w seat belt) =6x's
    hyperextensions 2 sets of 10
    sldl 315lbs=8
    lying leg curl(one leg at a time) 30lbs=10, 50lbs=10
    (both legs) +3=150lbs=3, 130lbs=6
    incline ghr(bottom) =10
    ab and aductors 120lbs 3 sets of 10
    --------------------------------------------------------------------------------------------------------
    May 4th 2012
    3,000 cals
    410 p
    190 C
    65 F

    45 mins interval cardio, then 6-8 hrs later biceps

    (pre exhaust) nautilus preacher curl wide grip 120lbs=12, 140lbs=12
    straight bar preacher curl 85lbs=8, 6
    seated incline db curl 30lbs=8, 35lbs=4
    hammer curl 50lbs=8, 60lbs=6
    standing cable curl 100lbs=12, 120lbs=10, 150lbs=4
    hammer cable120lbs to 80 dropsets of 4
    one arm double biceps curl _fascia stretching_

    abs
    bench knee ups 15,25,25,25, +20lbs added=20, +20lbs=15
    -----------------------------------------------------------------------------------------------------------
    May 4th 2012
    370 P
    180C
    55F
    2700 cals

    shoulders
    -standing side laterals 50lbs=12,12,12
    -bent over rear laterals 50lbs=12,12,12
    -seated db press 70lbs=9, 7, 65lbs=8
    -nautilus side lateral machine 90lbs=25, 120lbs=25, 150lbs=20, 20 *new movement so Im letting tendons get used to it. Ive injured myself before doing a new machine , its always best to start with higher reps and as your body /tendons get used to the movement , then maybe start lowering reps. as a rule of thumb, not set in stone, give it one month
    -front db raise 40lbs=10,10,10

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

    woke up and went to gym to do an INBODY520 reading

    In the last 6 days I have stayed exactly the same weight
    -gained a little over 4 lbs of muscle
    -lost a little over 4 lbs of fat
    -lost over 2 % body fat

    What I am continuing to do
    -Keeping protein high at 350-400 grams, this is a must for me and when I go lower I lose muscle, when its high I gain
    -Carbohydrates are staying the same, when i go too low like I did I lost muscle.
    -Trenavar dose will stay at 40 mgs and protodrol at 75mgs
    -creatine at 10-15 grams a day will go until two weeks out (this may have been what a good amount on a lot of muscle, along with the other synergistic stuff going on, this past week)
    -Thyroidal dose stays the same
    - keeping cardio in until two weeks out. That said, I may tone it down , if my body tells me to.
    -Ec-alpha yohimbine dose is down to 25/200, 3 a day and think it will stay here. I might go up to 50 e and 400 c on some days if I think itll really benefit me. Right now, This small dose is working and seems sufficient.



    Glad to see your diet is going well, and i wish you the best. I want to know how your guaging what I bolded. This is nearly impossible man, actually it is impossible; especially in a caloric deficit diet (if in fact you are in one).
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    Quote Originally Posted by JajaNe20 View Post
    Glad to see your diet is going well, and i wish you the best. I want to know how your guaging what I bolded. This is nearly impossible man, actually it is impossible; especially in a caloric deficit diet (if in fact you are in one).
    Thanks for the well wishes. I am gauging results by a seven thousand dollar machine, the Inbody520 machine.

    The Inbody520 machine a machine that costs $7,000 dollars and measures intracellular fat, extracellular fat, body-fat, muscle mass in the right arm, left arm, torso, right leg, left leg, and more. I do this measurement on a totally empty stomach upon awaking in the mornings.

    It could be wrong because I went from 13 % to 15 % in a week the beginning stages while dieting. It very well could be right, I am only using it as a guide. I can tell you I am getting leaner and stronger. and this week i creatine loaded and Im a super responder to creatine loading, ten years ago I gained 10 lean pounds in two weeks first time I tried it, plus all the other synergy I have going ,over 400 grams protein, 75mgs protomax, 40 mgs trenavar, bouncing back from last week.

    I lost two pounds muscle the week before and it was muscle likely glycogen stores in the muscles being filled up carbs ( plus creatine)

    Please stay out of my thread if your going to doubt me -Thank you.
    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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    Three weeks out video taken on May 6th 2012

    http://www.youtube.com/watch?v=rjmH0efEXgo
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    Quote Originally Posted by John Smeton View Post
    Thanks for the well wishes. I am gauging results by a seven thousand dollar machine, the Inbody520 machine.

    The Inbody520 machine a machine that costs $7,000 dollars and measures intracellular fat, extracellular fat, body-fat, muscle mass in the right arm, left arm, torso, right leg, left leg, and more. I do this measurement on a totally empty stomach upon awaking in the mornings.

    It could be wrong because I went from 13 % to 15 % in a week the beginning stages while dieting. It very well could be right, I am only using it as a guide. I can tell you I am getting leaner and stronger. and this week i creatine loaded and Im a super responder to creatine loading, ten years ago I gained 10 lean pounds in two weeks first time I tried it, plus all the other synergy I have going ,over 400 grams protein, 75mgs protomax, 40 mgs trenavar, bouncing back from last week.

    I lost two pounds muscle the week before and it was muscle likely glycogen stores in the muscles being filled up carbs ( plus creatine)

    Please stay out of my thread if your going to doubt me -Thank you.
    Well if it is like a DEXA machine like the description you gave then 7,000$ is incredibly low! The cheapest dexa used in hospitals is a minimum $25,000. Okay John your getting all mad because I shot your impossible claims of you gaining 4 lbs of muscle in 6 days!? I am leaving your thread but I believe it is important to tell you since noone else here knows, or they just dont speak up; You at three weeks out looks like your 12 weeks out and your at around 12-14% bodyfat. NEXT TIME take your prep more seriously or hire a coach! Best of luck.

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    Quote Originally Posted by JajaNe20 View Post
    Well if it is like a DEXA machine like the description you gave then 7,000$ is incredibly low! The cheapest dexa used in hospitals is a minimum $25,000. Okay John your getting all mad because I shot your impossible claims of you gaining 4 lbs of muscle in 6 days!? I am leaving your thread but I believe it is important to tell you since noone else here knows, or they just dont speak up; You at three weeks out looks like your 12 weeks out and your at around 12-14% bodyfat. NEXT TIME take your prep more seriously or hire a coach! Best of luck.

    actually if you know your stuff you would know it was most likely glycogen being stored in the muscles from being depleted, this is very common. and I actually feel sorry for people like you who try to belittle other peoples dreams because theydont beleive in themselves and have to belittle others to try and make themselves feel superior.

    Thanks for the criticism.
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    Not belittleing anyone, Your saying that it's possible to gain that much muscle in 6 days. Gaining glycogen in the muscle is not GAINING muscle. Trust me, I know what I am saying. Plus I am being honest, something you should honestly take time to consider. Why waste your time, if you look like your 12 weeks out, continue to diet, diet harder and do a show that's in 12 weeks. Not trying to be superior, I know what it takes to do well; you have to look absolutely diced. This sport is for the determined, hungry and passionate. Anyone can diet to 12% BF, dig deep and push hard for not many can get "tendon lean." Just trying to help, someone needs to spread light on this situation instead of lying and saying great job looking lean, take it as you wish. In the grand view of things i was being helpful. You have two paths ignore it and say that dude's an idiot, or say you know what he is right "i am not even suffering." Well that's about it, lol, good luck John.
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    oh and John if you don't think I know what i am talking about and that I am a nobody *and how i am so inferior or whatever you called me) check out my youtube thread, Just won my pro-card on April 21st 2012.
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    Quote Originally Posted by JajaNe20 View Post
    Not belittleing anyone, Your saying that it's possible to gain that much muscle in 6 days. Gaining glycogen in the muscle is not GAINING muscle. Trust me, I know what I am saying. Plus I am being honest, something you should honestly take time to consider. Why waste your time, if you look like your 12 weeks out, continue to diet, diet harder and do a show that's in 12 weeks. Not trying to be superior, I know what it takes to do well; you have to look absolutely diced. This sport is for the determined, hungry and passionate. Anyone can diet to 12% BF, dig deep and push hard for not many can get "tendon lean." Just trying to help, someone needs to spread light on this situation instead of lying and saying great job looking lean, take it as you wish. In the grand view of things i was being helpful. You have two paths ignore it and say that dude's an idiot, or say you know what he is right "i am not even suffering." Well that's about it, lol, good luck John.
    okay I misunderstood you then. Before I posed I know I was holding some glycogen from the week where I took in more carbs than I had been due to losing muscle the previous week, more carbs and creatine "loading", I blew up that week. I am doing this show for me to learn and get better. whats the worst that can happen? I mess up and learn and whats the best that can happen? I do well and still learn.

    Off subject: As taboo as it is to talk about hormonals I have a firm stance right now that what i wrote in the beginning of my thread. I am doing very little anabolics at that and only over the counter ones, just so next time I can maybe up my dose slowly. maybe one day ill get on prescription anabolics, if it comes great, if not great. My point is I am going my own pace and still consider myself a beginner in contest preparation.

    as for being natural Ive competed in NGa and later found out over the counters are allowed after I did my first show. You can switch to 11-oxo four weeks out and the test comes clean so techincally your allowed to do this, at least in the NGA, since its oct only, as long as you pas the urine test. I really feel better using over the counter anabolics in the NPC and this is why I made the switch. My last cycle was in 2010 was protodrol 75 mgs for 6 weeks , this show ive done
    dymethazine 10/15/15/25/25/25/15/15
    trenavar 0/ 0/ 0/ 0/ 0/o/ 30/ 30/40
    protomax 0/0/ 0/ 0/ 0/0/ 50/50/75

    do you do over the counter cycles ? if so what were some of yours? are you on any now? I find this protomax and trenavar to be strong, well at least for myself who has rarely used any recently.

    I appreciate your critique and all and you have a point I am not ripped. Please let me make my own mistakes, learn from them and correct course. We will see how I look coming into this show. One day at a time

    Quote Originally Posted by JajaNe20 View Post
    oh and John if you don't think I know what i am talking about and that I am a nobody *and how i am so inferior or whatever you called me) check out my youtube thread, Just won my pro-card on April 21st 2012.
    Congratulations Goodjob JajaNe20
    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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    May 5th 2012
    370 P
    190 C
    80F

    back of calves, abs *posing of course which I do everyday

    Donkey Calve smith 315lbs=10, 365lbs=10, 405lbs=10
    standing calve riases 400lbs=10, 450lbs=10, 500lbs=10, 550lbs=10

    frog crunches 3 sets of 15 reps
    decline leg ups 3 sets of 15
    --------------------------------------------------------------------------------------------------------

    May 6th 2012
    355 P
    150 C
    30F
    2300 cals

    rest day yes I generally pose on rest days and get some extra cardio =)
    ---------------------------------------------------------------------------------------------------------------------

    Recoverpro is amazing bcaa's contest preparation are a must for any serious bodybuilder, I use them in between meals, pre workout, during workout, sometimes, post workout

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    Quote Originally Posted by John Smeton View Post
    okay I misunderstood you then. Before I posed I know I was holding some glycogen from the week where I took in more carbs than I had been due to losing muscle the previous week, more carbs and creatine "loading", I blew up that week. I am doing this show for me to learn and get better. whats the worst that can happen? I mess up and learn and whats the best that can happen? I do well and still learn.

    Off subject: As taboo as it is to talk about hormonals I have a firm stance right now that what i wrote in the beginning of my thread. I am doing very little anabolics at that and only over the counter ones, just so next time I can maybe up my dose slowly. maybe one day ill get on prescription anabolics, if it comes great, if not great. My point is I am going my own pace and still consider myself a beginner in contest preparation.

    as for being natural Ive competed in NGa and later found out over the counters are allowed after I did my first show. You can switch to 11-oxo four weeks out and the test comes clean so techincally your allowed to do this, at least in the NGA, since its oct only, as long as you pas the urine test. I really feel better using over the counter anabolics in the NPC and this is why I made the switch. My last cycle was in 2010 was protodrol 75 mgs for 6 weeks , this show ive done
    dymethazine 10/15/15/25/25/25/15/15
    trenavar 0/ 0/ 0/ 0/ 0/o/ 30/ 30/40
    protomax 0/0/ 0/ 0/ 0/0/ 50/50/75

    do you do over the counter cycles ? if so what were some of yours? are you on any now? I find this protomax and trenavar to be strong, well at least for myself who has rarely used any recently.

    I appreciate your critique and all and you have a point I am not ripped. Please let me make my own mistakes, learn from them and correct course. We will see how I look coming into this show. One day at a time



    Congratulations Goodjob JajaNe20

    Glad to see we are on the same page here now John. No i don't take any over the counter stuff besides creatine, whey and a multi (sometimes). I have tried an over the counter natural test booster because I won it for free; while it made me feel good the effects were short lived so i only took it for 10 days. Actually now I'm just slowly adding back in creatine! I took it the whole way up to my show even the day of, after the show I quit it just to give my body a well deserved break, sure my endurance and strength went down in the gym but it will come back not worried. It is a good thing your "posing" everyday, make sure you feel comfortable and CONFIDENT. I agree with that 100%!
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    Kinda staying out of that conversation. I am inexperienced and would even know how to discuss. I will say your workouts are still looking good. I will be looking into some of those supplements to see how they could benefit me. With them being over the counter then they are legit.
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    Quote Originally Posted by Budman7811 View Post
    Kinda staying out of that conversation. I am inexperienced and would even know how to discuss. I will say your workouts are still looking good. I will be looking into some of those supplements to see how they could benefit me. With them being over the counter then they are legit.
    just remember I am experienced in hormone use and have done seven solo ph's cycles since 2004, when I was 23. As a rule of thumb five solo cycles are needed before even thinking about a stack.
    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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    I have learned a lot this prep though experience
    some things I would have done differently
    and hopefully for next time
    -Done more cardio where my heartrate was between 120-150 bpm
    -probally not trained with weights twice a day as much for as long, maybe two-four weeks at time, maybe twice in the contest preparation.
    -kept protein higher from the beginning


    The main thing is I learned something and next time I have this stepping stone to get to the next level.

    May 7th 2012

    355 P
    250C
    45 F
    2850 calories

    back and traps -w/ training partner Brian Hatch

    nautilus pullover 130lbs=10, 150lbs=10
    v bar pulldowns 180lbs=10, 10
    neutral grip pulldown 180lbs=7, 140lbs=10

    T bar row (25 lb plates)8 plates=12, 12
    db row on rack 115lbs=10, 10
    seated cable wid lat bar 120lbs=10, 150lbs=10 dropset-120lbs=10--ds 100lbs=10-10-10

    seated db shrug 115lbs=10, 9
    incline db shrug 100lbs=10, 10

    6-8 hrs later 40 mins interval cardio

    --------------------------------------------------------------------------------------------
    -since I do need to reduce bodyfat ,which I am hoping to do it though diet, I upped my thyroidal
    - and I am upping my ec dose to 50 e a day and maybe up to 75 mgs
    - I am doing some lower carb days
    -Since I am almost two weeks out now I will be using my rest intervals more between sets.
    -glutamine 20 grams daily -two weeks out since I am pushing my body hard due to doing my best
    -Disregarding the Inbody520 machine was only using it as a guide and the last two weeks going by the mirror and a person who has been monioring my progress every week for the last 12 weeks who I posed in front of every week

    May 8 2012

    355 P
    160 C
    30 F
    2350 calories

    chest and triceps(with Brian)

    Incline db press-40 degrees 100lbs=8, 4, 90lbs=8
    pec dec 140lbs=10, 150lbs=6
    decline barbell 225lbs=8
    cable crossover (top)
    top 40lbs,10,10,10
    middle 40lbs=10,10,10
    bottom 40lbs=10,10 30lbs=10

    triceps rope pushdowns 100lbs=15, 120lbs=15, 150lbs=10
    smith close grip bench press 185lbs=10, 10
    tricep extensions 105lbs=7, 4
    reverse d handle 30lbs=15, 40lbs=10
    then a bunch of fascia stretching sets

    6-8 hours later -calves and abs supersettted, then cardio

    -seated calves barefoot 95lbs=10, 120lbs=10
    shoes on 120lbs=6
    -db between feet 75lbs=15,15,15 100lbs=11

    frog crunch 3 sets of 15
    hanging leg ups 3 sets of 15
    machine crunch 3 sets of 10

    cardio 35 mins walk downtown
    -------------------------------------------------------------------------------------------------------------------
    May 9 2012

    385 P
    210 C
    40F

    quads and hams
    body masters leg extension (toes pointed upwards) 130lbs=15, 170lbs=12, 200lbs=10
    leg press(wide stance, all the way back) 6 plates+25=12
    hack squat 335lbs=15, 365lbs=13

    hamstrings
    seated leg curl (squeezing at bottom) 150lbs=10, 200lbs=8
    smith sldl 225=10, 276=6
    lying leg curl 130=7, 150=4

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

    great leg training videos http://www.musculardevelopment.com/c...-part-one.html

    part 2 http://www.musculardevelopment.com/c...-part-two.html

    I have to give props to cycle support which does matter on cycle, oral anabolics, liver protection and cycle support needs to be used. my blood pressure is normal and I am feeling healthy. Pick some up at www.aisportsnutrition.com and use code Smeton30 for a 30% discount and free t shirt

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    I have learned a lot this prep through experience

    some things I would have done differently
    and hopefully for next time
    -Done more cardio where my heartrate was between 120-150 bpm
    -probally not trained with weights twice a day as much for as long, maybe two-four weeks at time, maybe twice in the contest preparation.
    -kept protein higher from the beginning

    -did some low carb days followed my moderate carb days from the beginning
    -took in a variety of carb sources like beans


    The main thing is I learned something and next time I have this stepping stone to get to the next level. That said, I still have 12 days to keep progressing.
    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
    I have learned a lot this prep through experience

    some things I would have done differently
    and hopefully for next time
    -Done more cardio where my heartrate was between 120-150 bpm
    -probally not trained with weights twice a day as much for as long, maybe two-four weeks at time, maybe twice in the contest preparation.
    -kept protein higher from the beginning

    -did some low carb days followed my moderate carb days from the beginning
    -took in a variety of carb sources like beans


    The main thing is I learned something and next time I have this stepping stone to get to the next level. That said, I still have 12 days to keep progressing.
    It's all a learning curve, a stepping stone, for next time, John. You know what you could improve on, so next time will just be that much better. You can also still do a lot in 12 days, so stick at it and hang in there!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    how far out are we now?
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    Quote Originally Posted by GreenMailer View Post
    how far out are we now?
    9 days Ill try and get a video up or so coming closer. I realize I need about 20 lbs more muscle to be decently competitive in the NPC. That is okay though, I am doing things on my terms and doing my best so that is all that matters to me.
    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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    It's a learning curve. You've gothe determination
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    stay with it.
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    Quote Originally Posted by GreenMailer
    stay with it.
    I have never competed in a competition like this before, however I am competitive and always drive to do my best.
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    Quote Originally Posted by Budman7811 View Post
    I have never competed in a competition like this before, however I am competitive and always drive to do my best.
    In my opinion, that is all that matters is if you do your best , win or lose, because you are your own winner if you truly shot for the stars and did all you could to reach them stars.

    I know I have a lot of work to do. That is all I can do present my best and let karma take place; kind of eager to see how karma takes place and the judges place me. Videos coming up this week, hope to take one Sunday at a beach I am going to
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    Quote Originally Posted by John Smeton View Post
    In my opinion, that is all that matters is if you do your best, win or lose, because you are your own winner if you truly shot for the stars and did all you could to reach them stars.
    Definitely agree with this^^^

    ~Rosie~
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    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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    Keep pushing it john! Remember, when u are on that stage doing your night show u are already a winner, because u accomplish what u set out to do, standing on that stage. I am also in my pre contest prep, I know the UPS and downs of dieting, u are already dialing it in )
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    May 10 2012
    310 P
    150C
    85 F

    cardio 30 mins interval, biceps abs

    from now on i am not writing down exercises or numbers I do. Intensity is high, but not too high I am pushing it but I hold back a rep or so to failure.
    -------------------------------------------------------------------------------------------------------

    May 11 2012
    360 P
    200C 45F

    shoulders, 45 mins cardio( 3 super fast runs)

    ----------------------------------------------------------------------------------------
    May 12 2012
    340 P
    190C
    50F

    calves, abs 3 miles interval
    --------------------------------------------------------------------------------
    may 13 2012
    335 P
    110C
    50F

    rest day

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

    training is about 3-4 exercises per body part about 3 sets not pushing it these last two weeks

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

    may 14 2012
    365 P
    300C
    45F

    backwdith, later that day backthickness, traps

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

    *little fact did you know when carbs go up protein can be cut down or it can actually add to body fat* so yesterday i could have dropped my protein to 300 grams-I keep learning and learning. That said, on low carb days protein needs to be up there like 1.8 grams per pound of lean muscle mass

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

    may 15 2012
    400 P
    230 C
    60F

    40 mins interval cardio, chest, triceps , lower calves
    ----------------------------------------------------------------------------------------------------
    May 16 2012
    345 P
    100C
    50F

    biceps, abs cardio 3 miles little interval

    --------------------------------------------------------------------------------------------
    May 17 2012
    400 P
    100C
    45 F

    quads and hams

    -------------------------------------------------------------------------------------------
    may 18 2012
    315P
    190C
    70F

    35 mins hard interval cardio, shoulders, 30 mins hard interval cardio all seperated
    ----------------------------------------------------------------------------------------------------------------

    march 19 2012
    350P
    100C
    70F

    calves, abs and hard interval cardio 25 mins all at once
    ----------------------------------------------------------------------------------------------------------------------
    May 20 2012
    350 p
    90 c
    45 f

    rest day

    and here is a video I did today

    http://www.youtube.com/watch?v=bYN1mKI6lsI

    I took some pictures as well. My arms look much bigger in the pictures, in real life as well, could be the camera, idk.Add me on facebook John Smeton is the name

    Things I am doing this last week into the show
    -lets just see what I can do this last week I am ready to see where the Jdges place me , what they have to say , what i look like prejudging and the night show
    -carbs are low like 100 grams a day
    -If I go to germantown (2 hours away one way-yes I travel thyis to see him) to my ARt therapist to get body work done before the show on tuesday or Wednesday Ill do my carb up of one sushi meal, maybe a single meal lots of sushi(not too much), if I do not go later than Wednesday ill carb up Tuesday on clean foods and just take in like 300 carbs, I am not really doing a carb up because in my eyes and from what I know a carb up on someone who still has a pinch of body fat to loose makes them looks worse so I am just trying my own way of doing things and I am going with the flow, I believe going with the flow is crucial and being too rigid causes cortisol release which is horrible for muscle growth and fatloss and your overall look.
    -I might do a session or two of cardio, nothing crazy
    -I might do two sessions of weight training in a day
    -basically this last week I am calming it down , still training up until Thursday, holding back shy of failure by maybe 2 reps
    -atd everyday for the last week
    -thinking ill cut water Friday, by drinking very little after meals or a sip in between meals, all day Friday and the same Saturday
    -taking a herbal watre pill (muscletechs hydrazide)

    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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    Hey john,

    Sometimes the pinch of fat is just loose skin. By carbing up everything fills up. The skin gets tighter.

    Just from my experience, cause that is what happened to me. )
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    Quote Originally Posted by 808shredded View Post
    Hey john,

    Sometimes the pinch of fat is just loose skin. By carbing up everything fills up. The skin gets tighter.

    Just from my experience, cause that is what happened to me. )
    ^^^^^^ this!!!!!

    this is why guys look F'n awesome right AFTER the show - they eat like a mother and fill out!
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    Quote Originally Posted by GreenMailer View Post
    ^^^^^^ this!!!!!

    this is why guys look F'n awesome right AFTER the show - they eat like a mother and fill out!
    No. Carbing up isn't a time to be "un-disciplined" unless you want to ruin your hard work. Spill over does happen, even if it is a slight spill over from copious amounts of food it happens. a carb up should be methodically well planned and shouldn't be anything too drastic from your current diet (plus some carbs). This is the big misconception people have, shoving everything into their mouth and they ruin theirselves. "SOME" guys look better after the show simply because they drink water while they eat food. Cut all water out and you are flat. Can't just point the finger at one variable it's more than eating a "mother load" of food. It's usually because they are drinking water. -nuff said-
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    Quote Originally Posted by JajaNe20 View Post
    No. Carbing up isn't a time to be "un-disciplined" unless you want to ruin your hard work. Spill over does happen, even if it is a slight spill over from copious amounts of food it happens. a carb up should be methodically well planned and shouldn't be anything too drastic from your current diet (plus some carbs). This is the big misconception people have, shoving everything into their mouth and they ruin theirselves. "SOME" guys look better after the show simply because they drink water while they eat food. Cut all water out and you are flat. Can't just point the finger at one variable it's more than eating a "mother load" of food. It's usually because they are drinking water. -nuff said-
    I wasn't neccesarily suggesting it. John knows his body well and will do what he knows will work for him.
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    Quote Originally Posted by JajaNe20 View Post
    No. Carbing up isn't a time to be "un-disciplined" unless you want to ruin your hard work. Spill over does happen, even if it is a slight spill over from copious amounts of food it happens. a carb up should be methodically well planned and shouldn't be anything too drastic from your current diet (plus some carbs). This is the big misconception people have, shoving everything into their mouth and they ruin theirselves. "SOME" guys look better after the show simply because they drink water while they eat food. Cut all water out and you are flat. Can't just point the finger at one variable it's more than eating a "mother load" of food. It's usually because they are drinking water. -nuff said-
    different stuff works for people. As long as you find what works best for you that is what matters. You know what works for you. Its always good to keep an open mind and try new things, if you can afford to.

    Quote Originally Posted by GreenMailer View Post
    I wasn't neccesarily suggesting it. John knows his body well and will do what he knows will work for him.
    Thanks. I have quite a bit of learning to do. I learned a lot this preparation and after a break I want to put what i learned to work!

    Ive been on low carb and did a light carb up yesterday (tuesday) and going by how I look in the mirror today and everyday until the show. I I look flat I allow more carbs, too full for my liking, less carbs.

    In my opinion, its better to come in a bit more flat than a bit more full.
    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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