John Smeton's first NPC contest preperation

Page 5 of 8 First ... 34567 ... Last

  1. Gotcha, that's reassuring. I myself was wondering about fasted training and contest prep. Here's the thread I started.

    EDIT: never mind i can't copy the link correctly
    Serious Nutrition Solutions Representative


  2. April 4 2012 rest day(cardio only)
    2250 cals
    340 P
    120 C
    45 F

    personal train, later on 40mins interval hard cardio

    ----------------------------------------------------------------------------------------------
    April 5th 2012
    2350
    280 P
    190 C
    50F

    chest @ activity center

    true gironda dips bodyweight) 10, 8, 7, 5
    Incline barbell(45 degrees) 185= 3 sets of 6 reps
    pec dec (targeting mid upper chest) 130lbs=8, 160lbs=7x's
    incline db fly(15-25 degrees) 45lbs=10, 55lbs=6
    cable crossover(targeting mid upper chest) 30lbs=10, 30lbs=10

    later that night @ Omega strength and fitness

    back of calves, abs

    leg press calve raises 4 plates=10, 5 plates=15, 5 plates=10, 6 plates=10 (constant tensions when i feel a good time incorporate them) , 6 plates=12x's, 5 plates=15, 5 plates=15, 5 plates=12, 5 plates=10, 5 plates=20

    15 mins calve cardio on 15 incline speed rotaing 3.5 2 mins, 3.0 2 mins and 2.5 2 mins and repeating untill im done

    abs
    rope pushup crunches 10, 10,10
    frog crunch 3 sets of 15 reps
    decline leg ups 3 sets of 15 reps

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

    April 6 2012

    *Had my first "cheat" meal (was my birthday) it was a about 2 terriki chickens on a stick 20 sushi's , and some fruit (I still counted them as this is a mistake many people do; they dont count their cheat meal calories)

    3250 calories
    320 P
    310 C
    80 F

    personal training earlier

    then about 10-12 hours later Quadiceps @ omega strength and fitness gym

    Leg extensions(toes pointed upward to target upper quads) #8=10, #11=10, #13=10
    smith squats (trying out a different kind of form, Mark Rippletoe way but and hammies out, all the way down of course) 225lbs=10x's
    ***trap hurt from day before so abandoned them******
    barbell squats 225lbs=10x's 275lbs=6 (sucky form lol) =)

    hamstrings
    started sumo presses but stopped them because I felt too tired and will do them another time

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

    I am changing my routine here is the plan
    ; I feel its time to switch things up and add in more cardio.

    Biceps, hamstrings
    Backwidth, shoulders
    Backthickness, traps
    chest, triceps
    Quads

    * calves are done the same, every 3 or so days, one day back of calves, next
    time lower and front of calves.

    plus doing more cardio Ill get to walk with my dog more , which is enjoyable.

    more things that are changing , posing everyday for 10-15 minutes
    -vacuums everyday while posing
    -tanning -im white as a ghost and generally like to stay away from sun for health reasons; however since this is coontest preparation I think ill give tanning a shot and I talked to my friend and dermatologist and he recommends 3 x's a week 5 mins, and 15 once a week here after. so i am doing something like this.

    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness
    •   
       


  3. April 4 2012 rest day(cardio only)
    2250 cals
    340 P
    120 C
    45 F

    personal train, later on 40mins interval hard cardio

    ----------------------------------------------------------------------------------------------
    April 5th 2012
    2350
    280 P
    190 C
    50F

    chest @ activity center

    true gironda dips bodyweight) 10, 8, 7, 5
    Incline barbell(45 degrees) 185= 3 sets of 6 reps
    pec dec (targeting mid upper chest) 130lbs=8, 160lbs=7x's
    incline db fly(15-25 degrees) 45lbs=10, 55lbs=6
    cable crossover(targeting mid upper chest) 30lbs=10, 30lbs=10

    later that night @ Omega strength and fitness

    back of calves, abs

    leg press calve raises 4 plates=10, 5 plates=15, 5 plates=10, 6 plates=10 (constant tensions when i feel a good time incorporate them) , 6 plates=12x's, 5 plates=15, 5 plates=15, 5 plates=12, 5 plates=10, 5 plates=20

    15 mins calve cardio on 15 incline speed rotaing 3.5 2 mins, 3.0 2 mins and 2.5 2 mins and repeating untill im done

    abs
    rope pushup crunches 10, 10,10
    frog crunch 3 sets of 15 reps
    decline leg ups 3 sets of 15 reps

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

    April 6 2012

    *Had my first "cheat" meal (was my birthday) it was a about 2 terriki chickens on a stick 20 sushi's , and some fruit (I still counted them as this is a mistake many people do; they dont count their cheat meal calories)

    3250 calories
    320 P
    310 C
    80 F

    personal training earlier

    then about 10-12 hours later Quadiceps @ omega strength and fitness gym

    Leg extensions(toes pointed upward to target upper quads) #8=10, #11=10, #13=10
    smith squats (trying out a different kind of form, Mark Rippletoe way but and hammies out, all the way down of course) 225lbs=10x's
    ***trap hurt from day before so abandoned them******
    barbell squats 225lbs=10x's 275lbs=6 (sucky form lol) =)

    hamstrings
    started sumo presses but stopped them because I felt too tired and will do them another time

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

    I am changing my routine here is the plan
    ; I feel its time to switch things up and add in more cardio.

    Biceps, hamstrings
    Backwidth, shoulders
    Backthickness, traps
    chest, triceps
    Quads

    * calves are done the same, every 3 or so days, one day back of calves, next
    time lower and front of calves.

    plus doing more cardio Ill get to walk with my dog more , which is enjoyable.

    more things that are changing , posing everyday for 10-15 minutes
    -vacuums everyday while posing
    -tanning -im white as a ghost and generally like to stay away from sun for health reasons; however since this is coontest preparation I think ill give tanning a shot and I talked to my friend and dermatologist and he recommends 3 x's a week 5 mins, and 15 once a week here after. so i am doing something like this.


    and I know that I have been getting results and Chris Acetos rule is , change if its not working; however joints are more sore than usual and I have been doing twice a day training for a while, so i think its time to back off on that a bit and do more cardio.

    here is some nice cardio music
    http://www.youtube.com/watch?v=T-_xB2DN7EA&feature=relmfu
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  4. gl reaching ur goal u can do it!!

  5. Quote Originally Posted by Blade Icewood View Post
    gl reaching ur goal u can do it!!
    much appreciated your support means a lot.

    My carb sources

    rye bread
    grits
    white rice
    sweet potatoes

    sometimes after a
    a training session ill take in fasting acting carbs like white break and sometimes not. something else I do when i wake up i pop by ec stack with alpha yohimbine and green tea exact, and bcaa's-5 grams, and l carntine tartrate(5 grams) take a shower, get ready for work, grab a isolate shake, personal train- take 10 grams bcaa's and train weights, 5-10 grams bcaa's immediately after the workout, then eat my first meal.

    some days I do cardio first thing in the morning (with my ec stack alpha yohimbine-the above stack) then first meal then cardio.

    some days after my cardio session at night I take l -glutamine after it to prolong the growth hormone /fat burning output. and this helps burn extra fat.


    I fot training into into my schedule.
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness
    •   
       


  6. How much l-glutamine do u take per day?

  7. Quote Originally Posted by 808shredded View Post
    How much l-glutamine do u take per day?
    10 grams everyday, its a must while pre contest, in my opinion and experience, causes muscles to look fuller on low carb and I feel better mentally. If I really feel worn out and like I need immune support and extra recovery I add another 10 grams, and if I super need it more. Most I have done I think is 20 grams so far.

    This sport costs $ even though my goal is to just do my best and achieve the look of the classic bodybuilding physique of around the 70's era.
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  8. ***Important weekly update*** 4-10-2012

    since last week 4-3 (seven days ago)

    I have lost a smidge over 3 lbs
    -I have lost almost 2 lbs muscle =( which is bad and I am going to have to change something
    - I have lost more than one and a half pounds of fat (so I lost more muscle than fat this week!)
    and according to this inbody520 machine I lost just about 0.5 % body-fat from last week

    *while this machine may be off I am using at as a guide only*

    Things I am changing this week

    -upping protein and bcaa's between meals
    - Starting trenavar (see first page for the cycle layout)
    -Upping carbs to 200 grams

    This week either
    1. my recovery wasnt on parr (I think the added trenavar will help this in the coming week)
    2. My protein was too low



    sit tight everyone youll have to wait untill May for my next video =)
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  9. I got this in the mail today and it is very nice and helps me with my fatloss and a sort of mental break because of the nice taste. I drink it with meals or with bcaa's



    get it here http://www.aisportsnutrition.com/mst...ic-matcha.html and feel free to pm me for my code of 30 % off

    I forgot to mention somedays I take 50 e/200 caffiene and thats it. somedays 75 e/and 600 caffiene- esp those days when I am low carbin it


    anyone around my area feel free to come to the show I hope to do- here are the details

    http://www.hubcityfitnessquest.com/e...cketstimes.htm
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  10. I think u gotta play with the dosage, john. I know everybody is different, but 30 mg. Didn't do much. I found that 60 mg. Work good for me. Lean mass and very little water retention. Good product for contest prep. )

  11. Quote Originally Posted by 808shredded View Post
    I think u gotta play with the dosage, john. I know everybody is different, but 30 mg. Didn't do much. I found that 60 mg. Work good for me. Lean mass and very little water retention. Good product for contest prep. )
    Thanks for your input. 45 is the absolute highest Ill go on this. I am starting out at 30 mgs tomorrow and may play up to 45 or 40 mgs.

    I know a former competitive bodybuilder who used this up to 60 mgs and it was too strong so he back down to 30 and 45 and he says 30-45 is the sweet spot. (he compared 30 mgs to 50-100 mgs tren)(Dorian yates use 150 mgs tren pre contest) that said I dont think its a good idea to compare a prohormone to the real thing, they are two seperate things.

    The problem with a lot of guys who use these things they never learned to get big and strong with lots of muscle mass though
    1. nutrition
    2. intense training.

    Plus the fact I am not trying to be a top level amature bodybuilder or even win the show. I just do this because I challnge myself to improve my body when im still young enough to do it (bodybuilding is a short lived sport for many) and my goal with this is to just look my best going my my own moral code (which is using over the counter only and moderate to even lower dosing) because
    1. to reduce side effects
    2. so i can bounce back as soon as I come off

    and if I miss my target at least I got closer than I ever have before and next time I compete I can slowly up the dosing. My moral code is use as little as possible to reach your goals-I mean back in the 70's the doctors prescribed 15 mgs dbol and a 200 mgs shot of deca or something like that. My goal is not to get real big right now and I take things one step at a time.
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  12. I hear you, my friend! I understand that clearly. U are pretty on track with diet and training, everything else is just icing on the cake. )



  13. daa I take this stuff daily and have for about seven or eight months now. Great stuff

    Updates for my nutrition training and maybe some notes


    2700 calories
    290 P
    230 C
    70F

    40 mins cardio (some intervual)

    later on (6 later)
    Biceps,hamstrings, @ omega gym

    biceps
    standing barbell preacher curl 75lbs=10, 7x's, 6x's
    one arm db decline curls 25lbs=10x's, 35lbs=7x's
    standing cable curls(close grip bar) 120=10(2 p's), 120=8(5 ct's)
    21's (using straight bar) 75lbs 2 sets
    Lying on bench db curl 20lbs=9, 20lbs=9

    hammies
    lying leg curl +3 120lbs=9, 8,8
    incline ghr 12x's, +35lbs=7, 15x's
    lying leg curl 130=8, 150=6, 150=5
    ab and adductor machine 110=10, 160lbs=10

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

    april 8 2012
    2000 calories
    285 P
    100 C
    50 F

    rest day

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

    on lower carb days goal is to keep protein higher as carbs are halt catabolism and not as much protein is needed with higher carbs

    April 9 2012
    2300 calories
    315 P(40 bcaa's)
    140 C
    50 F

    personal training-which burns calories then

    backwidth and shoulders supersets @ activity center (the cables are much heavier here for some reason)

    -side laterals 40lbs=10,10,12
    -undergrip pulldown 120lbs=12,10,10

    -standing cable laterals 17.5 lbs=9, 10,10,10
    -cable rpe pullover(dickersons) 30lbs=15, 42.5=12, 50lbs=10

    -neutral grip pullup 3 sets of 10 reps
    seated dumbbell press 55lbs=12, 65lbs=12, 70lbs=10x's

    -neutral grip pullups(closer than before) 10,10,8
    -standing bent over laterals(35-45 degrees bent over) 40lbs=12, 50lbs=10

    6 hours later 45-50 mins cardio(some interval[walk outside with dogs and running])

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

    April 10 2012
    2500 cals
    290 P
    220 C
    50 F

    calves and abs supersets
    10 mins bike
    decline leg ups 3 sets 15 reps
    frog crunch 3 sets 15 reps

    db between feet reverse raises 50lbs=20, 75lbs=20, 85lbs=12, 7, 75lbs=20
    seated calve raises (barefoot) 45+25=12, 45+45=10(5 cts), 45+45+15=10(5 cts)

    about 6-8 hours later backwidth and traps

    widegrip cable row (just above belly button) 100lbs=10, 150lbs=12, 150=12
    nautilus compound row(chest braced on pad, back arched) 150=10, 200=10, 220=10
    one arm db rows(on top rack) 100lbs=10, 120lbs=8
    hyperextensions 2 sets of 210 reps
    rack deadlifts(at knee level) 365=9, 405=6
    standing db shrug 100lbs=12, 120lbs=12, 120lbs=12
    seated db shrug 120lbs=15x's

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

    April 11 2012
    chest, triceps
    2500 calories
    350 P
    200 C
    30 F

    training first thing in the morning felt like it was wearing strength down so I ate one meal, then took bcca's and started chest and triceps @ omega

    incline barbell(40 degrees?) 185lbs 2 sets of 8, 195lbs=7
    incline fly(30 degrees) 50lbs=8, 55lbs=8, 55lbs=6
    low decline barbell 225=3
    cable fly (targeting upper chest)50lbs=12, 70lbs=7, 60lbs=8
    widegrip Incline smith (30 degrees) 225lbs=7

    triceps
    (cable ez bar)wide bar cable pushdown 150lbs=11, 12, 10
    smith close gripp press 225lbs=9, 7, 6
    cable behind back 100lbs=12, 120lbs=6, 110lbs=6
    behind the head db extensions 65lbs=10
    one arm reverse pushdown 50lbs=10, 50lbs=6
    one arm rope pulldown 50lbs=8
    tricep v bar (dropsets) 150lbs=7--140lbs=2--130lbs=3--120lbs=3--110lbs=5--100=6--90=9--80=9


    3-5 hours later 30 mins cardio

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

    April 12 2012
    2750 calories
    365 P
    210 C
    50F

    20-35 mins walk (I do a bit less cardio on leg days sometimes) (also had a 1.5 super slow walk working)

    6 hours later quads
    hyperextenions 2 sets of 10 reps
    leg press
    (close -stance, positioned all the way back) 6 plates=12, 6 plates+25=11
    hack squat (close stance,#1) 315=8, 335lbs=4, 275=9
    bodymasters leg extensions (feet pointed upwards targeting upper thighs) 150lbs=15,15,12

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

    April 13 2012
    3000 calories
    250 P
    220 C
    75 F

    @ omega gym-personal trained first

    biceps and hammies

    biceps
    -seated db curl 40lbs=10, 45lbs=10, 50lbs=10
    -standing preacher barbell 65lbs=10, 70lbs=6,6,7
    -incline db curl (30 degrees) 25lbs=8, 30lbs=6,6-rest paused-3
    -one arm cable curl 30lbs=12, 50lbs=10, 6
    - v bar cable curl(almost a hammer movement) 100lbs=12, 120lbs=10, 130lbs=9
    double biceps curl 50lbs=12, 40lbs=10,8,30lbs=12

    forearms
    arm roller 15lbs back and forth 4 x's, 20lbs=same, 20lbs=same

    hamstrings

    -Incline ghr 12,12, 25lbs=10
    db sldl (yates way butt far out-wider stance) 60lbs=8, 70lbs=10, 80lbs=10
    leg curl +3 120lbs=8, 130lbs=8, 140lbs=7

    6-8 hours later @ omega

    calves
    -leg press calves 4 plates=12x's, 5 plates=10, 6 plates=10, 6,10, 6 plates(dropset) 6--5 plates=10,
    5 plates=12-dropset-4 plates=20
    -one leg calve raise (Old school Frank Zane exercise)(holding kettle ball)20lbs=12, 44lbs=12, 44lbs=12

    calve cardio (with a 25 lbs vest on) 15 incline---2.0 for 13 minutes, 2.5 for 2 minutes, 2.0 for 5 minutes

    *after my last personal training session I will not be training at this gym anymore, the owner said I am not allowed to grunt when I workout or pose in front of mirrors, showing off my body, which I did and thought it was perfectly okay to at this gym-how wrong I was. * Got to go where I am accepted and where I fit in-the softcore crowd isnt for me---I am a bodybuilder.

    (on a side note I am filming in a city an hour away for a demon muscle guy in a syfy tv series two days this week for 7 hours each day! These muscles open all sorts of doors and Im glad I can be appreciated for my body by some people =) )

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

    April 14 2012
    3050 calories
    340 P
    250 C
    75 F

    shoulders and backwidth(supersets) @ the bruce center

    -standing db lateral 45lbs=12,12,12(8 partials)
    -close grip pulldown 2(45+25)=10, 4(45's)=8, 4(45)=8

    -neutral widegrip(arnold handle) 2(45+25)=11, 4(45's)=11, 4(45's)=7
    -bent over laterals 45lbs=12, 45lbs=12, 12

    -seated military smith presses (widegrip) 135=10, 165=8, 175=7
    -cable pullover(small bar) 2(25)=9,10,10

    triple sets (one after the other 3 in a row)
    -side lateral machine #3=15, #4=14,#5=12
    -ronnie coleman machine #4=15,#6=12,#7=9
    -close grip pullups (bodyweight) =15, plus 45 lbs attached=6x's

    6-8 hours later cardio walk for 60 minutes(with my dog[buddy] and his dog friend[nice doggy])
    -------------------------------------------------------------------------------------------------------

    April 15 2012
    2000 calories
    275 P
    120 C
    45 F

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

    April 16
    3200 calories
    410 P
    220 C
    75 F

    back thickness and traps

    personal train @ omega-then went to my home gym(YMCA)

    Backwidth
    -Cable rows (with rope( can get further back plus awesome stretch) 100lbs=13, 150lbs=7, 150=10
    -T bar rows(25's for greater rom) 7 plates=12, 8 plates=9, 8 plates=10
    -compound nautilus row machine 170lbs=10,
    db row 125lbs=10, 10, 105lbs=10

    standing db shrugs 120lbs=12, 12,12

    6-8 hours later 55 minute walk

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

    ***important weekly Inbody520 results*****

    since last week (7 days ago) I have
    -lost over half a pound of body fat
    -gained almost a half pound of muscle

    -Lost a lil bit over one pound

    as you can see this week has been higher carbs then Ive done in quite a while, as Im getting leaner my body can actually take in more calories and keep progressing. Plus the added 30 mgs of trenavar this past week.
    So according to this machine, I have made progress and that satisfies me. One of the most important things that kept my muscle this week(because the week before I lost 2 lbs muscle, I think was the increased protein intake , and Ill be keeping protein higher again next week.

    Things I am changing this week
    -Lowering carbs
    , on weak bodypart days I may up carbs to build more muscle, we will see
    -adding in a thyroidal tapering up the dose every 3-4 days or so (ive used I forces tt33, and Gasparis thryotabs and mitotropin before so I have some experience with thyroidals)
    -Adding in protomax at 50 mgs and will go up to 75 mgs

    -Lowering intensity in general because I pushed it too hard and strained shoulder ever so slightly on smith military presses so I am stopping shy of failure since I am almost 5 weeks out. (Dorian Yates gave this advice for injury preventation , if he could back in this and I listened and am applying this now!)
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  14. AI sports nutrition's caffeine is legit, I can attest, I have used it with my EC -alpha yohimbe, green tea fatloss stack



    this is a freaking great deal 240 capsules for only like 13.99!

    pick some up today at www.aisportsnutrition.com pm me for a 30 % code off
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  15. Man that diet is looking good crazy 365g protein I just don't know if I could keep up with that

  16. DAA for 7-8 months straight? Don't agree with cycling off of that stuff?
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  17. Quote Originally Posted by Budman7811 View Post
    Man that diet is looking good crazy 365g protein I just don't know if I could keep up with that
    Thats niothing back in 2007 when doing dc training and did well over 400 everyday. had the worst farts. It works though for me , I am a beleiver in cycling protein. more carbs=less protein less carbs more protein a good rule of thumb is 1.5 grams when training super intense and wanting to gain size

    Quote Originally Posted by LiveToLift View Post
    DAA for 7-8 months straight? Don't agree with cycling off of that stuff?
    lol I love the stuff so much. Ill am planning on cycling off in five months or so when I take a complete break from bodybuilding for 2-4 weeks-this means no lifting , eating what I want and when(or lack thereof). I think on cycle it helps with shutdown and so does PA thats the reason I am using it now.
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  18. April 17th 2012
    2,600 calories
    300 P
    240 C
    50F

    first thing upon awaking calves and abs supersets
    bike ride 10 mins-warmup for knees

    smith donkey calve 225=12, 275=12, 315=10, 315=10
    leg press calves 5 plates=12, 6 plates=12, 10, 5 plates=12
    standing calve(slow tut, close stance) 400lbs=10,10

    abs
    decline leg ups 3 sets of 15
    frog crunch 3 sets of 15

    6-8 hours later Chest and triceps

    Incline db press(40 degrees) 90lbs=7, 6, 85lbs=8
    Pec dec machine (7.5 stop and go) 130lbs=9, 140=7
    decline barbell 225lbs=9
    Incline smith widegrip (35 degrees) 185=9, 225=5
    incline cable fly (30 degrees) 40lbs=9, 50lbs=9

    triceps (trying high reps)
    v bar pushdowns 120lbs=12,20,20
    nautilus dip machine 220lbs=15,13,12
    nautilus tricep extension 100lbs=13, 100lbs=12,12
    overhead cable extensions (with fingers) 100lbs=1210, 15

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

    April 18 2012
    3050
    400 P
    270 C
    40F

    personal training

    then went and filmed-worked a lot standing

    then Quads and side and front of calves(with some back) @ Golds gym in jackson TN
    warmup stairmaster 10 mins, stretches

    quads
    lifefitness leg extension 105=12, 135=12, 165=9
    leg press (wide stance) 5 plates=12, 7 plates=10
    hack squat 225lbs=10, 10, 10,10
    plate loaded nautilus leg extension 45+25+10=15, 45+45=11
    hammer strength iso lateral (one leg at a time) 25lbs=12, 12, 45lbs=12 , (left leg only 45lbs=12)
    hack machine movement 200lbs=10x's

    calves
    seated calve riases 2(25's)=12, 2(45+5)=12, 2(45+25+5)=15, 2(45+10)=15,15
    db between feet 70lbs=10, 85lbs=14, 105lbs=8,13,10
    -------------------------------------------------------------------------------------------

    April 19 2010
    2700 cals
    365 P
    180 C
    55 F

    Biceps *trained with Brian Hatch*
    seated db curl 30lbs=10, 20lbs=12, 25lbs=12
    Preacher barbell(closer grip) 75lbs=8,6,5
    standing cable curl (wider) 120lbs=12140lbs=7
    one arm biceps cable curl 40lbs=12,12
    behind the head cable curl (elbows in) 30lbs=12, 50lbs=12, 60lbs=12
    nautilus preacher 100lbs=12, 110lbs=10,10,10(5 ct's), 10

    on feet a lot filming- also flexed about 30 minutes

    ---------------------------------------------------------------------------------
    April 20 2012
    2600
    330 P
    175 C
    60 F

    hamstrings
    *stretches* warmup

    seated leg curl (squeezing a lot at bottom,#5) 110lbs=11, 130lbs=11, 150lbs=9, 160lbs=12
    hyperextensions 2 sets of 10 reps
    smith sldl 185=11, 225=10, 245=11, 275=8, widestance 275=4


    later on cardio 30 minutes

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

    April 21 2012
    2900
    325 P
    245 C
    70 F

    shoulders, backwidth supersets

    - v bar pulldowns 2(45+25)=11, 4(45's)=12, 10
    -standing side laterals 30lbs=20x's, 45lbs=12, 12

    -underhand closegrip pullup 10x;s, +20lbs=8, +20=8(2 p's)
    -bent over db laterals 45lbs=15, 15,15

    -seated military press(widegrip) 135lbs=12, 165lbs=11
    -widegrip d handle pulldown 2(45+25)=12, 4(45's)=8

    was shadow boxing that night throwing a left hook a certaion way and throw my back out bad!!!!!!!!!!!!!!!!!

    could have been the lateral movements and the left hook triggered it -hurts bad and intense at night

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

    April 22 nd 2012
    2600 calories
    320 P
    215 C
    50F

    donkey calve raises 225lbs=10, 225lbs=10, 275=12, 275=10
    nautilus leg press toe riase 250lbs=12, 290lbs=12, 330lbs=12, 390lbs=12


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

    I did an Inbody 520 reading (which I did 6 days ago)

    In the past six days I have
    gained over 2 lbs muscle
    lost over two lbs of fat

    Bodyfat has come down over a full percent

    according to this Inbody520 machine Ive added muscle and lost fat in six days!

    What I am keeping the same this coming week

    -high protein in general esp on lower carb days( when I take in higher protein while dieting I gain more muscle and lose more fat and this inbody520 machines confirms this)
    Think ill just keep doing what I am doing since it is working and see how things turn out next week

    What I am changing
    -im at 50 mgs protodrol, I think ill up it to 75 mgs sometime the end of this week
    -I may up the trenavar to 40 mgs , right now though its stay at 30 mgs since i have responded so well this week

    Train bodyparts I consider that need to be brought up a little harder, maybe this is contest prep and my body has felt it so this is the time injuries can happen so i am mindful of that and not training super intense or anything
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  19. I got some awesome pumps from Agmatine this week at one gram pre workoout



    April 23 2012
    2500 cals
    325 P
    170 C
    55F

    *strained trap muscle* so 40 mins interval cardio then 20 mins walk with dog and posing
    ---------------------------------------------------------------------------------------------------------------
    April 24 2012
    2650
    265 P
    205 C
    50 F

    Backthickness(with training partner-Brian)

    T bar rows 6(25)s=10, 7(25)s=13, 8(25)s=12
    db row(on rack) 115=10, 12
    cable row(v bar) 150=12, 170=12

    6-8 hours later cardio 45 mins, posing 10 mins

    ----------------------------------------------------------------------------------------
    April 25 2012
    2850 calories
    335 P
    240 C
    60F

    calves and abs supersets plus cardio

    bike warmup 10 mins

    -seated calve raise (more constant tension) (barefoot) 2 sets 45+5=12, 45+25+5=12
    shoes on (nike shoes) 3 sets 45+45+25+5=12, 45+45+45+10=12, 12
    -db between feet reverse calve raise 85lbs=12, 100lbs=12, 105lbs=12,12,12

    abs since lower trap hurt could not finish my staple ab exercises and tried some other ones, which is a good idea to switch up sometimes.

    -decline leg ups 15 reps
    -hanging leg raises 15,15,15
    -frog crunch 3 sets of 15 reps

    cardio calves 15 mins
    interval cardio 10 mins

    6-8 hours later chest

    cable flys (pre exhaust) 20lbs=15, 30lbs=12, 40lbs=9
    Incline db press (40 degrees) 95lbs=8, 6, 90lbs=8
    pec dec #5 (inside only-tips from justin a guy that is ripped and has an awesome inner chest) 120lbs=12, 150lbs=8, 8(10 fast ones)
    hammer strength chest press #2 2(2p+25)=12, 2(3 plates)=10, 10
    incline fly (30-35 degrees) 55lbs=7, 60lbs=6
    cable crossover (fast) 50lbs=15, 70lbs=9, 60lbs=12

    triceps
    cable rope pushdown 120lbs=20, 15,15
    close grip smith (1/2-3/4 movement) 205=8, 7
    behind the head db extensions 35lbs=8, 10
    overhead cable extensions( short bar, fingers-more constant tension) 120=12, 150=12

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

    will update later

    --------------------------------------------------------------------------------
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  20. April 26 2012

    *After reading Dorian Yates column in this months MD issue of working a body parts harder, I am using this for bodyparts I want to bring up. That said I am holding back on intensity.

    2550 calories
    385 P
    105 C
    65 F

    quads and hams

    hyperextensions 3 sets 10 reps
    bodymasters leg extension 120=15
    leg press (widestance , feet pointed somewhat outward) 6 plates=9
    hack squat (#2 close and high) 335=15

    hamstrings
    seated leg curl 160lbs=12
    sldl 315lbs=8
    one curl lying leg curls 50lbs=8, 60lbs=10, 80lbs=5 then some left leg work on form

    posing 10 minutes
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  21. 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!

  22. 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
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  23. 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)




    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  24. 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

    ----------------------------------------------------------------------------------------------------------
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  25. 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!!!!
  •   

      
     

Similar Forum Threads

  1. AI Sports Nutrition kicks ass By John Smeton
    By John Smeton in forum Supplement Logs
    Replies: 780
    Last Post: 02-05-2012, 03:04 PM
  2. Havoc/Trenadrol cycle preperation
    By supra90mkiii in forum Anabolics
    Replies: 1
    Last Post: 10-04-2008, 10:24 PM
  3. Replies: 0
    Last Post: 01-30-2008, 08:38 PM
Log in
Log in