Some new pics at 40
- 06-30-2009, 01:19 PM
- 06-30-2009, 06:27 PM
Good work bro'
I got a little more then 4 years to go until 40 but I hope I'll look anything close to this!
Keep up the hard work!
06-30-2009, 06:29 PM
06-30-2009, 07:12 PM
07-02-2009, 01:15 AM
07-02-2009, 01:31 AM
07-02-2009, 01:34 AM
yeah i have a feelin i'm gonna be so strict witth my diet now that by the time i'm 30 i say **** it and quit eatin right... i dont know how u do it man..
ps.. u look like the cop off the p90x commercial.. but after a few cycles of test... haha
07-07-2009, 02:54 PM
07-07-2009, 07:42 PM
Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
07-10-2009, 10:32 AM
07-11-2009, 02:55 PM
07-13-2009, 05:35 PM
I train every bodypart once per week. I train four days per week.
Mon: chest and bi's
Bench press: warmups-135 for for 10, 185 for 8, 245 for 4.
work sets: 275 for 8, 315 for 8-10, 315 for 8.
Incline bench (wide grip): 245 for 8-10, and two more sets usually at 225 for about eight reps.
Flys: 3 sets of 20 using 50 lbs dumbells. I don't have anything heavier. Yes it sucks.
I usually finish chest with a couple of sets of dips (20-30 reps).
dumbell curls 3-4 sets of 50 lbs db's for 10-20 reps
Hammer curls 3- 4 sets with 50 lbs db's
I end the session with a cset or two more of dips (20-30 reps)
Tues: legs- I do two different rountines depending on how my knees feel.
1. warmups sets: bar for 20 reps , 135, for 20 reps, 185 for 8 reps, 245 for 4 reps. work sets: 275 for 8-10, 325 two sets of 8-10 reps that's it.
2. bar for 20 reps. six sets of 135 for 20 reps.
I don't do any direct hamstring work. my low back just can't take it anymore. I also quit doing calf work. I really have no means to do them effectively at home. I'm kind of pissed because I used to train them hard. After not doing them for three plus years they look exactly the same.
Wed: off day
Thurs: shoulders and triceps
lateral raises: three sets of 15-20 reps
rear delt raise lying on bench: three sets of 15-20r reps
Seated millitary press: 155 for 8, 175 for 8, 185 for 8.
I usually do a couple of sets of dips (20-30 reps) as a delt finisher.
Triceps: overhead rope extensions 3 sets of 15-20
Pushdowns: 3 sets of 8-20
skullcrushers with 50 lbs dumbells 10-20 reps. Bar skull crushers really bother my bad elbow.
I end the session with one or two more sets of dips (20-30 reps).
Pulldowns/or pullups 3 sets
seated rows three sets
bent rows three sets of 225-245 for 8-10 reps.
Shrugs: 3 sets of 315 for 8-10 reps.
I don't do any ab work...ever.
07-13-2009, 10:05 PM
04-11-2012, 09:56 PM
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