MillenniumSportTechnologies Ragnarok unsponsored log
- 12-30-2008, 10:56 PM
MillenniumSportTechnologies Ragnarok unsponsored log
Heres a little fun fact Ragnarok comes from old norse , which is now Sweden, Norway, which means the end of the world...its referring to the end of the world, kind of like Armageddon.
I dont know how to copy the pictures up , maybe a MST rep can come in and help me make it look better. for now heres the writeup
Alright I'm using this for energy coming into my competition. I'm four weeks out. This is a detailed log of the four weeks coming into the competition. This log is a heap of information in it , esp for the last four weeks.
This is a basic blueprint, some days will be higher or lower.Diet 300 protein, 100-150 carbs,100 fat. and I do a lower carb refeed day every week.
Training: DC maintenance training (its not Dc per say, I got this idea from Dante so I just call it Dc maintenance and its rest pausing.) Six days per week.
day 1. Biceps, forearms, cardio
day 2. Quads, abs, cardio
day 3. Shoulder's , triceps,cardio
day 4. hamstrings, calves, cardio
day 5. back width, back thickness, traps, cardio
day 6. chest, cardio
Ive been taking only one scivation cap before workout. I call them workouts because I'm not really training.Taking it easy because of my arm.
Took The Crushing punch Ragnarok today in about 20 oz of cold water.mmmm it was good! I don't understand how something could taste this good without any carbs.
*Thoughts on the effects of Ragnarok:::during workout I had good energy and I still have a lot of energy. I took some taurine afterward s to try and calm myself down and will take l-theanine in a second. might have to take in gaba. I don't take stims much and like I said I haven't felt this much artificial energy in a long time, which will be fine .
these last four weeks for cardio after training. i could do cardio now, I wont though. glad to know enhanced energy. Ragnarok does its job no doubt about it.
I have not done any of these exercises Im trying in eight months because of an injured elbow.
Today was Shoulders and triceps
High Incline bench press 25(on each side) 12-8-7 (27)(arm clicking on warmup...I changed form put elbow brace on and it wasn't bad.
window maker ..side lateral machine 80lbs- 20 x's
Decline close-grip bench 45 and 5=10-8-6(24)
scott triceps windowmaker 80 lbs- 20 x's (clicking it arm and feel something movement in arm)
cardio on bike 38 mins treadmill 8 minutes.
Water intake 1.25-1.5 gallons of water
carb 125(that's counting carbs in the cottege cheese and small stuff, I may lower carbs because of this, before cottage cheese it was 110)
and I have energy left from the Ragnarok so I may just lower carbs more provided that I have the energy and not dizzy .
Pictures four weeks out.
Last edited by John Smeton; 12-31-2008 at 02:31 AM.Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
- 12-31-2008, 05:30 AM
Good start buddy...glad to see you're enjoying the effects on day 1!
Punch is actually my least favorite of the 3 flavors as far as taste goes, haha...so i'm amped that you found it to be tasty
If you have any questions you'll need answered...feel free to fire away!Millennium Sport Technologies Representative/Sponsored Athlete
- 12-31-2008, 01:49 PM
usually i fall asleep . I had to dose taurine, l-theanine and gaba to get me to sleep. I'm not used to the extra energy. I took it upon awaking today and about to workout. just ate my first meal. another thing to note usually i stay in bed and a different feeling. I woke up immediately today. Stims do that to you.Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
12-31-2008, 02:45 PM
Awesome im subbed, i love every mst product ive tried, and now im going to be trying a few more.. Have a great log bro, and get huge...you are huge, well get even bigger.
01-01-2009, 04:20 AM
did the Ragnarok first thing in the morning. eat . went to gym and did
seated leg curl 110-15-10-10(35)
abductor machine 50 lbs 30 x's 70lbs-21x's
seated calve raises(Dc pre contest style) 35 lbs- 10 x's
db betweeb shoes calves 40lbs-30 x's
abs decline crunch/situp 10 x's
45 minutes cardio.
Im pretty tired I might dose some gaba before bed. i dont think ill need it.
energy was steady.
today was a refeed day. im doing 2-3 refeed meals instead of all day because Im not lean enough to do the full carb-up.
water don't know totally forgot to count
Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
01-02-2009, 04:01 AM
Okay today no weight training 30 minutes outside cardio , sunny walked around the local college we both went to,my brother and I. (he's 25, got his masters and getting his phd/doctor, very proud of him) Gym was closed for new years.
carbs 115(cottege cheese makes them higher, which is best taking before bed for the slower absorption)
today got in over a gallon of water. 1.25 at the most which is good since I got in 250 Protein. got about the same ratio of protein per lb of body weight to water, which is a brilliant formula to go by measure protein and water. I hope Im teaching everyone something they can take and apply in this log!
01-03-2009, 02:39 AM
Today took Ragnarok upon awaking. shower then fist meal. kind of lethargic feeling. I'm thinking the VS or r-ala. any reps know why I got lethargic afterward today after taking it. weird feeling.
Today: backwidth, backthickness, traps, cardio
Close grip pulldowns100 lbs-15-12-10(37)
windowmaker top halfway reps 100-20x's
Deadlifts over/over 225- 10x's, 275-5 x;s Ill always do over/over from now on. not bad for not doing them in five-six months.
Hack shrugs 3 plates-12x's 3 plates and 25- 8
30 minutes bike cardio heartrate 115-130.
than did some cleaning for grandmother -more cardio
thoughts on Ragnarok : I felt strange this mornign . will monitor this. as far as energy it did its job. I did my cardio and cleaned afterward.
carbs 170(yes including the cottege cheese carbs)
water around the same ratio of protein.1.25 gallons
since it was deads and cleaning day I allowed myself extra carbs.
01-04-2009, 03:04 AM
man did them carbs come in handy...
maybe a rep knowws its not really important ..just from a science perspective.today dosed Ragnorak after meal. which it says to dose before Ill play with it and I find after to be working better. even though it takes sense to dose before with the r- ala, vandyl sulfate, glycerol , wouldn't this be best before a meal? due to increased uptake of nutrients. I know I used to dose ala and vs before meals.. or does it really matter. maybe a rep can comment
anyways took a dose and got the energy kick(I had nice energy today)
did chest today
chest machine 45 and 25 on each side 10-5-8
incline smith on about 25-30 degrees windowmaker(its on dantes videos on youtube) 45- 20 x's
push presses 60 lbs- 20 x's
cardio 45 minutes
10 minutes stationary bike 110-125
35 minutes heart-rate-120-148 more on the higher side.
than about a 5-10 minutes log in the park
also practiced my posing routine for 22 minutes. (I know its not required for this online competition, I'm treating it like a live competition)
water 1.50 gallons gallon and a half.
lots of veggies(cabbage and salad Im eating at least a half to a whole head of cabbage per day with the protein and fat meals fulfilling my stomach, cabbage goes down easy, in addition its great for you i3c)
01-05-2009, 03:41 AM
Today took less than a serving first thing in the morning.
45 minutes cardio
bike 15 minutes 110-120 heartrate
elliptical machine 15 minutes 125-135
treadmill 15 incline 2.1 125-135
Ragnarok did its job. I'm satisfied.
water about a gallon-not enough
01-06-2009, 03:31 AM
Took Ragnarok first thing after meal one. Its does what it says. The taste is refreshing on this low carb diet. everyone keeps raving about other flavors and says they don't like crushing punch. its good to me.
hit the gym..biceps
suprine curls 20 lbs-11-9-7(27)
pinwheel curls 20 lbs- 20 x's
standing hammer preacher windowmaker(exercise I got from Dante) 12 lbs- 20 x's
cardio 45 minutes
stationary bike ..15 minutes hearrate 100-120 more like 115 most of the time idk
treadmill 30 minutes heartrate 130-140
posed for fifteen minutes
tanned for five minutes
carbs 110- but I put bbq sauce on chicken before I cooked it and didnt count them so who knows. i feel energized and feel like I could do more cardio.
water 1.5 gallons
The cardio may increase or the calories decrease. Time to push my body farther. cardio was easy so it may increase.
01-06-2009, 11:08 AM
01-06-2009, 07:12 PM
01-06-2009, 11:25 PM
01-06-2009, 11:46 PM
alright Im going to sleep early today due to work.
Ragnarok..one scoop after first meal..thoughts good energy. i just got tired fast today.
strength has dropped on legs since last time. however I think strength will improve the whole time on upper body due to Im training it again. and hopefully strength will improve on lower body, no big deal if it doesn't though legs are 29 inches and touch and calves close to 17 or 17.
alright here goes...I felt so low carb keto today doing shopping in wal-mart. anyways
front squats (widegrip) 45- 9 x's, 45 and 25- 2 x's, 45 and 10-5 x's
windowmaker leg press wide grip/low..2 plates(per side) 20 x's
bike 10 minutres heart rate 100-120
incline treadmill 35 minutes..heart rate was135-150 when I do the treadmill dc calves bending over heart rate goes up significantly(5-10) then just regular
water dont know...I think it was a little under.
Last edited by John Smeton; 01-07-2009 at 12:49 AM. Reason: added in another small meal of cottege meals and peanut butter before bed
01-07-2009, 12:04 AM
01-07-2009, 12:10 AM
01-07-2009, 12:15 AM
01-07-2009, 11:05 PM
Today took Ragnarok upon awaking. hydrated and lifted.
Ragnarok delivered once more.
normal grip upright rows-cambered bar 25 lbs on each side-15-10-10(35)
Side lateral windowmaker 90 lbs- 25 x's
reverse grip bench press .45 and 10..15-10-6(31)
windowmaker scott triceps 80 lbs-26 x's
cardio 45 minutes first 25-30 minutes heartrate 135
next 25-30----40 minutes heart-rate 190!! yes I was grasping for air heavy and real loud.
next 5 minutes 155-175
I was drenched. everything was drenched.
tanning 6 minutes
here's the supplements I'm taking
Controlled labs Orange Triad Multi
Applied Nutriceuticals Osteo-sport
of course Ragnarok(creatine , beta alanine, taurine, tyrosine and b vits, antioxidants, some other stuff, r-ala, vs, grape seed extract)
local storeechinnica for immune support
local storeVit C
local storeVit D
NutraplanetL-Glutamine -starting this today
separate dose of tyrosine
taurine if cramps get to bad from cardio.(nutraplanet)
Luecine(nutraplanet) powder with carb and protein meals.
I'll update nutrition and water intake after done with it
01-07-2009, 11:21 PM
01-08-2009, 01:28 AM
Last night I took in cottage cheese and peanut butter before bed and just them carbs seemed to keep me awake. I might be wrong. I might be right.
water gallon and a half maybe over (15 grams of l-glutamine before bed) than got up during the middle up night at got in another shake and 10 more grams of l-glut)
I might just go ahead and do this for the remainder of the prep. I know its surely not optimal as far as building muscle, with the super cardio,(190 beats per minute for 10-15 minutes gasping for breathe and my willingness to increase time). since I have more fat than I'd like at this point,I have to hit it harder than if I were already ready or close to it,otherwise,I could just cruise into the competition, that's not the case though. I'm gaining muscle esp on upper body from not training it for eight months.
Last edited by John Smeton; 01-08-2009 at 01:42 AM. Reason: more protein and L-glut
01-08-2009, 04:51 PM
I have a question. I'm not taking in anything after weight-training. i wait in till after cardio to take in post. Ive never ever done this in all my years of lifting (close to seven). I dont think it'll hurt much for a couple of weeks because I was taking in a shake and a piece of fruit post weight training and it doing cardio immediately after and it seemed to make cardio harder due to stomach digestion this stuff.
I like to do it all in one session because gym is far away and takes a good amount of gas and I have my energy in for the day to do it.
My answer is its fine as long as it's like this for a couple weeks, I mean Ive been doing this for years and the situation won't always be like this next time pre-contest.
If I like your answer better than mine I'll use it.
01-08-2009, 04:57 PM
Smeton edit the links into you 1st post as pics. The little image button, 3rd from right. That link helps tho.
You Q&A has confused me, however I would suggest some BCAA or EAA mix during the weights & cardio to minimize catabolism, with some extra leucine.
01-08-2009, 06:12 PM
I'd say take in as much protein post wo as you can, if it means only drinking half I'd do that. Depending on how long your cardio is, you might be losing hard earned muscle.
01-08-2009, 08:22 PM
01-08-2009, 11:40 PM
01-08-2009, 11:44 PM
Make sure when its time you can tell your self, I did everything i could! Good luck man keep it up!:bb3:
01-09-2009, 12:03 AM
alright today took Ragnarok upon awaking.(also does extra tyrosine for added energy)
Thoughts: Energy is great. As well as the taste. it taste very sugary like a whole bag of sugar was poured in there. It says zero carbs. Ctdeuce are you sure it has zero carbs like it says? if so what makes it so tasty like sugar almost, real sweet tasting?
Hack squat calves(Dc pre-contest style) 45 +5 =12
Db between shoes 45- 15 x's
Lying leg curl(nautilus prone curl or something like that) 90 lbs=11-6-5 (21)
abductor machine 80 lbs- 22x's
treadmill first 25 minutes 135-140 heartrate
next 15 minutes 155-190
last 10 minutes 150
water Think I got in a gallon and a half (10 gram L-glutamine and protein shake before bed)
For some reason I feel more energetic even though doing less carbs and high intensity cardio. My guess is less fat=easier to move around and all that blood flow going on from the cardio. When asleep I sleep deep! i don't even feel like I need a refeed day for a while, even though I'll probably do a smaller one in the day couple days since its been eight days since my last.
It seems the more fatter I was, I got more sluggish and the less fat, I'm energized. I'm thinking this is temporary because if you do this kind of diet and cardio for too long, you can become burnt out. In addition I don't think its good for the body to put it though extreme dieting for to long.
01-09-2009, 12:17 AM
looking good smeton and awesome way of reading and listening to your body!..keep up the good work!
01-09-2009, 11:41 AM
makes sense when you consider the fact that fat contains more than double the energy of either carbohydrate or protein.
and a state of ketosis can be reached even without low carb. just low calorie will force your body to resort to burning fat for energy.
good log smeton. good luck in your final weeks of prep!
01-10-2009, 01:58 AM
I'm in ketosis. I weighed 228 today and haven't had a carb up or re feed day in nine days and counting. (I ve also gained a little bit of muscle from doing exercises I haven't done in eight months this month) I'm prolonging the carb-up or refeed day by listening to my body and common sense of the more body fat you have , you can spread out refeed days longer.
Took Ragnarok this morning and tyrosine...gave me the energy to get though a long back and trap workout and cardio.
Back width, thickness, and traps
Reverse-grip close grip pulldowns 110-10 , 110-8, 110-8
windowmaker close grip pulldown 110lbs- 20 x's
Nautilus pullover machine (did a technique I got recently, its a 10-12 hold at the top of every rep) 110-10, 110-10
windowmaker 80 lbs- 40x's
Hack squat Shrugs
3 plates and 10(each side)=13
cardio 45 minutes. different treadmill. I did the same intensity as last time. It's getting easier and I can push longer.
water 1-1 .5 -2 gallons(lost count)
01-10-2009, 02:13 AM
01-10-2009, 03:41 AM
01-10-2009, 03:43 AM
01-10-2009, 03:46 AM
01-10-2009, 03:52 AM
01-10-2009, 03:59 AM
01-10-2009, 04:03 AM
01-10-2009, 04:03 AM
01-11-2009, 12:01 AM
Today took off: had a business meeting in another city and forgot my protein powder in a ziplock baggie and almonds so missed some ; however the people were nice enough to let me use some of their protein so i got in about 20 grams protein, 10 carbs and 5 fat to hold me intill my next meal, intill i got home.
Did take Ragnarok today because no training.
water one gallon(this was in three meal including the small carry over meaL the couple Tom and Mary helped me with.)
than I did my refeed
Olean Ruffles fat free cheddar and sour creme chips...96 Carbs, 18 protein , 0 fat (they are good!)
Lean cuisine traditional deluxe pizza 50 carbs 19 protein , 8 fat
weighty watchers smart-one's brownie A la mode 72 crbs, 10 protein,8 fat
4. Reeses Puff's (cereal) 30 carbs,3 protein, 5 fat
that comes to 198 carbs 50 protein and 21 fat and 2,430 soduim
waited 3 hours...
ean cuisine garlic pizza 20 protein 50 carb 7 fat 670 sodium
weight watchers turtle sunday 8 protein, 68 carb, 10 fat
peice of white bread with honey and peice of white bread with low fat cream cheese 5 protein, 30 carbs 7 fat
pomegrate juice 30 carbs(soothes my stomach a bit)
couple sips of IBC root beer poured rest down drain stomach doesnt feel like and and I think i got plenty in.
fat was on the high side. I know next time to watch fat a bit closer.
water intake on refeeds is lower than back to baseline when diet goes back to "normal".(this apply s to ****loading as well.
Your about to see even more changes this week.
Last edited by John Smeton; 01-11-2009 at 12:31 AM. Reason: forgot the add in soduim for refeed
01-11-2009, 12:03 AM
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