John Smeton's first NPC contest preperation

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  1. That video will be great to compare your pre-contest physique to. Do work brotha!
    :blindfold:


  2. 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
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching
    •   
       


  3. CA has hb in it...


    I need to lower the weight on my Lats and squeeeeeeeeeeeze then!

    Keep it up bro!

  4. 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 =)

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

  5. 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
    Serious Nutrition Solutions Representative
    •   
       


  6. 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

  7. 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?
    Serious Nutrition Solutions Representative

  8. Wow that's a lot )

  9. Quote Originally Posted by 808shredded
    Wow that's a lot )
    ^^ x2

  10. 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 =)
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  11. 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?

  12. 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.
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

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

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

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

  15. ok I just didnt know how much you changing each month

  16. Quote Originally Posted by Rosie Chee View Post
    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~
    I have been doing double weight training sessions a good month almost now and really can say it makes a nice difference provided recovery is on parr. I would not recommend this type of training for too long though or all the time. Some say six weeks only, we will see.

    Layne Norton mentioned that 5 grams bcaa's would be about 20 grams protein. I am guessing he meant it would take 20 grams protein to get in the amount of bcaa's in five grams bcaa's. Thank you Rosie.
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  17. Quote Originally Posted by Budman7811 View Post
    ok I just didnt know how much you changing each month
    If what I am doing is working and I am seeing results, pretty much I only change things if I need to change my body. That is how it works

    *the reason I am upping bcaa's a bit is because its possible I could be taking a hit losing more muscle since I am low calories and protein is not high like 1.5 grams.
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  18. Quote Originally Posted by John Smeton View Post
    I have been doing double weight training sessions a good month almost now and really can say it makes a nice difference provided recovery is on parr. I would not recommend this type of training for too long though or all the time. Some say six weeks only, we will see.

    Layne Norton mentioned that 5 grams bcaa's would be about 20 grams protein. I am guessing he meant it would take 20 grams protein to get in the amount of bcaa's in five grams bcaa's. Thank you Rosie.
    Ok, re the double sessions. I only asked since they don't work for everyone - I know when I did them, my progress slowed down by quite a lot (then again, my body NEEDS the longer-all-on-one training sessions that I do now).

    Maybe. Possibly.

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

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

  19. Quote Originally Posted by Rosie Chee View Post
    Have fun with double-weight sessions, John! Will you be splitting your "regular" sessions into two parts or doing two "complete" sessions each time?
    Iwhoops totally forgot to answer this , I split quads and hamstrings up as well as back and I used to train them together. Like tomorrow upon awaking after bcaa's and ec stack I will do back width and some thickness
    pullover machine
    pulldown movements
    pullups
    t bar or barbell row
    one arm db row or machine row or cable row

    then that night lll do
    deadlifts maybe a machine and traps

    recovery has to be there to do the twice a day training. Nice pictures on facebook
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  20. Quote Originally Posted by John Smeton View Post
    Iwhoops totally forgot to answer this , I split quads and hamstrings up as well as back and I used to train them together. Like tomorrow upon awaking after bcaa's and ec stack I will do back width and some thickness
    pullover machine
    pulldown movements
    pullups
    t bar or barbell row
    one arm db row or machine row or cable row

    then that night lll do
    deadlifts maybe a machine and traps

    recovery has to be there to do the twice a day training. Nice pictures on facebook
    No worries, John - thanks for answering

    Yep it does.

    Thank you

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

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

  21. AI Sports nutrition has release Magic Matcha




    Updates on nutrition and training

    March 26 2012
    2400 calories
    270 P
    170 C
    70 F


    quads
    warmup bike 10 mins, stretches, warmups

    bodymasters leg extension(toes pointed out-targets upper quads) 150lbs=15, 180=10, 180=10
    leg press (#2 for increase rom, closer stance) 6 plates=3 sets of 10 reps
    hack squat(close stance 315lbs=10, 8, 11
    abductor 120lbs=10, 150=8, 7
    abbuctor 120lbs=10, 150=8, 7

    6-8 hours later 45 walk(with dog)
    -----------------------------------------------------------------------------------------------------------------------
    March 27 2012
    2150
    250 P(45 bcaa's!)
    160 C
    55 F

    front and lower Calves, Hamstrings

    db between feet 60lbs=120, 70lbs=16, 12,13, 75lbs=20, 85lbs=10, 9
    seated calve raise(barefoot) 45+25=10, 45+45+5=10, 10, 12(20 constant tensions[ct's])

    lying leg curl +3 (+3 is a technique by Dante Trudel-founder of Dc training) 140lbs=7x's, 6, 6
    hyperextensions 2 sets 10 reps
    smith sldl (widestance feet pointed straight or inward) 225=8, 275=6, 275=5
    seated leg curl (squeezing hard) 150lbs=8 180lbs(with seat belt) 10, 10, 160=9

    about 6 -8 hours later Arms supersetted

    -standing barbell curls 95lbs=10, 105=10, 115=10, 125=6
    -cable pushdown(straight bar shoulder width) 150lbs=10, 160=9
    (v bar) 160lbss=11, 160=10

    -seated alternate db curls 40lbs=8, 10
    -dips 13x's, +30 vest=9, +30lbs=16

    -one arm db decline curls(55 degree incline) 30lbs=10, 30lbs=10, 40lbs=3
    -Larry Scott triceps cable extensions(v bar) 130lbs=10, 12, 10

    -one arm cable curl 30lbs=10, 40lbs=10

    forearms, roller up (both ways) 10lbs=5 rotations

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

    March 28th 2012
    2500 cals
    270 P
    180 C
    80F

    shoulders
    stretches, shoulder horn-internal and external roators, warmups
    standing side laterals 40lbs=12, 15, 45lbs=10x's
    bent over laterals 40lbs=15, 45=12, 12
    Smith military press(stop n go at ears) 135lbs=12, 145lbs=12, 160lbs=7, 155lbs=10
    front db raises 40lbs=10,10,10
    face pull 50lbs=15x's, 60lbs=10, 70lbs=10
    -standing side laterals (down the rack-dropsets) 45lbs=5-40lbs=5-35lbs=5-30lbs=5-25lbs=10-20lbs=10-15lbs=110-10lbs=20

    I had planned for that night to do cardio or weights and my body just told me know, it is good to have a plan and stick by it but sometimes backing off a bit can be beneficial.

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

    March 29 2012
    2500 cals
    290 P
    200 C
    60 F

    cardio 30 mins interval

    5-6 hours later back

    -neutral grip pulldown(arnold handle) 180lbs=10, 200lbs(straps)=10
    -nautilus pullover machine #8 130lbs=10, 150lbs=10, 140lbs=9 rest paused-6
    -underhand pullup (wider) 11, 8, 6
    -nautilus compound row (chest on bench and back arched) 150lbs=10, 200lbs=12, 200lbs=10
    -wide-grip cable row 120lbs=10, 150=7, 130=8
    -------------------------------------------------------------------------------------------------------------------------------------------

    march 30 2012
    2750 calories
    305 P (35 bcaa's)
    270 C (this was a higher carb day for me and I may have to employee more of these and I may not well see as I get leaner and hopefully "ripped")
    50 F

    Chest and traps *I had a training partner on chest my buddy Brian hatch, so this always makes it easier and more motivating
    stretches, rotaors, warmups

    incline db press(45 degrees) 85lbs=10, 95lbs=8, 95lbs=5-dropset-85lbs=5
    nautilus double chest machine pec dec(incline pec dec) unique machine #7 130lbs=8,8
    Flat db press 90lbs= 3 sets of 6 reps
    incline db fly 45lbs=10, 55lbs=8, 55lbs=6

    hyperextensions 2 sets 10 reps
    standing behind the back barbell shrugs 225=10, 275=10, 315=15, 315=12
    standing barbell shrug 315lbs=10, 405lbs=10, 365lbs=12
    standing db shrug 100lbs=15, 125lbs=12, 125lbs=10

    about 10-12 hours later cardio 45 mins( bed cardio =)) (and yes if a person times it right and go the whole time it works fine.)
    ------------------------------------------------------------------------------------------------------------------------------------

    March 31 st 2012
    2500 cals
    280 P
    220 C
    55 F

    calves and hamstrings(supersetted)

    stretches, , bike ride, warmups

    nautilus leg press toe raises 290=12, 350=10, 350=10
    standing calve riase (closer stance from better rom and easier on knees) 380lbs=12, 470lbs=10, 520lbs=10, 520lbs=10, 470lbs=10
    one leg calve riase 35lbs=3 sets 10 reps

    Sldl 315lbs=6x's
    smith sldl(wider stance) 225=11
    high rep deadlift set 225lbs=20x's
    seated leg curl 150= 3 sets 10 reps(body leaning forward for better stretch)

    6-8 hours later on abs, arms supersets

    frog crunch 3 sets 15 reps
    decline leg ups 3 sets 15 reps

    -seated db curl (rotating wrist to get that squeeze/maybe peak) 30lbs=10x's, 40lbs=8 x's 60lbs=4x's(the 60lbs was a power set)
    -triceps pushdown (rope) 100lbs=15, 150=8, 11

    -preacher curl(straight bar, close grip) 75lbs=6, 8 85lbs=6
    -smith close grip bench press (2/3 movement not going all the way down , going pretty far ) 185lbs=12, 225lbs=10, 225lbs=9

    -cable curl(widegrip ez bar handle) 100lbs=10, 120lbs=10, 140lbs=12
    -standing behind the head ez curl bar extensions 75lbs=10, 85lbs=10, 105lbs=7

    *elbows were sore after this*
    -------------------------------------------------------------------------------------------------------------------

    April 1 2012
    2200
    270p
    170c
    50 f

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

    -I take 10 grams glutamine minimum and have been doign 20 grams a lot and I feel this really helps muscle fullness , recovery
    -I am now up to 75 e and 400 C still stacking it with high quality greeen tea and when this runs out Ill add in magic matcha
    - My carb sources are basically grits, white rice, rye bread. maybe some fruit on some days and maybe postworkout some simple carbs; however recently I have been just taking bcaa's right after working out then eating a meal with low gi carbs. This works because it stops muscle breakdown(catabolism) , keeps growth hormone high, until the carbs are introduced, and helps fat-loss.

    That is all for now hopefully Ill do a reading tomorrow first thing and see where I stand. That said, I am so in tune with my body , my body is telling me to go lower in carbs this week and possibly increase cardio and cut down on the twice a day weight training more often.
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  22. April 2 2012
    2460 cals
    315 P
    210 C
    40F

    personal training-which burns calories,esp the way I do it, then front and lower calves,shoulders

    stretches, bike warmup 10 mins, shoulder horn, warmups

    Calves (super-sets with shoulders)
    db between feet reverse raises (constant tension is important for this exercise to work well) 60lbs=20x's, 70lbs=15x's, 70lbs=2-x's, 70lbs=20x's
    seated calve raise 4(25)=12, 6(25)=10, 6(25)=12, 4(25)=15

    shoulders
    -standing side laterals 40lbs=12, 45lbs=10, 50lbs=10, dropset 50lbs=10-40lbs=10-40lbs=10-30lbs=10-20lbs=10
    -standing-bent over laterals 40lbs=12, 45lbs=10, 50lbs=10
    -front db raise 40lbs=10, 45lbs=10, 50lbs=8

    later on 6-8 hrs later Quadiceps
    bike warmup 8 mins, stretches, warmups

    -Bodymasters leg extension(feet pointed upward for targeting upper quads) 120=12, 150lbs=10, 180lbs=9
    -leg press (feet closer #2 for longer rom) 6 plates=3 sets of 10 reps
    -hack squat (feet closer, #2) 315lbs=9 *had to stop kness hurt
    -body-master leg extensions (feet pointed upward) 180lbs=2 sets of 10 reps

    adductor and abbuctor 50lbs=10, 100lbs=10, 150=10, 150=12

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

    April 3nd 2012

    It has been eight days since my Inbody520 reading, which is the machine I am using as a guideline for my progress. I am surprised the improvements I have made according to this machine which i have been using the past eight weeks and hope to use it the untill May 26th when I get on stage

    In the past eight days since my last reading I have
    -Lost a tiny winy bit over 2lbs of body-fat
    -Gained
    almost a 2 lbs of muscle
    -Body-fat has dropped 1.1%

    I am very happy and going to continue to keep doing what I am doing. I see no need to change my plan if I am making this kind of progress. That said, I do listen to my body and keep learning how my body is currently, working and what to do to work it to its best advantage for my target goal.

    *It seems like the leaner I get and more muscle I have I can get away with more carbohydrates, and this makes sense. That said, when I feel like Ill benefit from doing a low carbohydrate day-so be it.

    *This two a day weight training sessions have payed off recently. That said, with my increased strength joints have been hurting a bit here and there and I really practice injury prevention.

    here is a recent video of Steve Kuclo who has helps me out with training and training around injuries. Only 26 years old, kids got a bright future in bodybuilding.

    http://www.musculardevelopment.com/c...ssic-2012.html
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  23. Quote Originally Posted by John Smeton View Post
    In the past eight days since my last reading I have
    -Lost a tiny winy bit over 2lbs of body-fat
    -Gained
    almost a 2 lbs of muscle
    -Body-fat has dropped 1.1%

    I am very happy and going to continue to keep doing what I am doing. I see no need to change my plan if I am making this kind of progress. That said, I do listen to my body and keep learning how my body is currently, working and what to do to work it to its best advantage for my target goal.
    This is AWESOME, John The kind of progress I need to be making right now! Making some changes...

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

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

  24. John, please correct me if I'm wrong but is one of your training sessions fasted? Sorry, haven't been following like I should be.
    Serious Nutrition Solutions Representative

  25. Quote Originally Posted by Distilled Water View Post
    John, please correct me if I'm wrong but is one of your training sessions fasted? Sorry, haven't been following like I should be.
    yes they have been for the past 6 weeks or so, ive been hitting the twice a day training pretty hard. Now I think Ill back off some and do more cardio,and when I feel i need to play "catch-up" with my muscles and joints are feeling good , I ll be doing twice a day training. In addition, my joints have been hurting more than usual, sure lots of fish oil and natural anti-inflammatory s help some, body has told me to back off some and I am listening.

    I got another ARt session and body work from my Chiropractor yesterday (April 6) as I strained my trap pretty bad where I was hunched over walking funny- paralyzed in that spot =(. its feeling a bit better and not all the way yet; although its doing better.

    April 3 nd 2012
    2300 calories
    285 P
    150 C
    60 F

    backwidth +some thickness

    nautilus pullover 120lbs=10, 130lbs=8, 140lbs=5
    closegrip pulldown 190lbs=9, 190lbs=11
    neutral grip pulldown 200lbs=10, 200lbs=10
    undergrip close pulldown (bodyweight which is 215) 12x's, bodyweight+40lbs=5x's(6 constant tensions), +40lbs=7(8 ct's) -dropset-bodyweight=6x's

    one arm dumbbell rows on rack 90lbs=10, 105lbs=10, 115lbs=10

    5 hours later back thickness , traps

    widegrip cable rowjust above belly button) 100lbs=12, 12, 10
    nautilus compund row (chest braced againts pad and back arched) 150lbs=12, 200lbs=12,
    cable row(with rope can get further back for lower lats)( 100lbs=10, 12, 120lbs=10
    close grip cable row 150lbs=12

    behind the back shrugs 225lbs=10 ****strained trap by possible rounding back while doing these, immediately quit and did

    20 mins interval cardio.****** **once you hurt yourself instantly stop*******

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