My contest preparation log using a whole bunch of Anabolic Innovations products

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    Great stuff John.

    Naps. I envy you.

    I wish I had the time to fit them in.

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    August 21 st 2010 Statistics

    Nutrition
    300 P
    200 C
    45 F
    2,400 calories

    Training Calves, biceps and triceps supersetted
    Seated Calve riase
    45+25=8
    45+45=9
    45+45+10+5=10
    Nautilus leg machine(calve riases)
    150=6x's
    130=8x's
    110=12x's

    Incline dumb bell curls supersetted with Body weight dips
    30lbs=11,10,8 12,11,8

    Sleep: Up late tonight about to hit the sack soon, will update later

    Supplements
    Testopro~
    Perform~
    Cycle support one scoop
    RecoverPRO one scoop
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Power naps, you only need 10 minutes
    •   
       

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    Quote Originally Posted by John Smeton View Post
    August 21 st 2010 Statistics

    Nutrition
    300 P
    200 C
    45 F
    2,400 calories

    Training Calves, biceps and triceps supersetted
    Seated Calve riase
    45+25=8
    45+45=9
    45+45+10+5=10
    Nautilus leg machine(calve riases)
    150=6x's
    130=8x's
    110=12x's

    Incline dumb bell curls supersetted with Body weight dips
    30lbs=11,10,8 12,11,8

    Sleep: Up late tonight about to hit the sack soon, will update later

    Supplements
    Testopro~
    Perform~
    Cycle support one scoop
    RecoverPRO one scoop
    Looks good John.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
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    Quote Originally Posted by votum View Post
    Power naps, you only need 10 minutes
    a 10 minute nap would just get me angry.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
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    August 22nd statistics

    Nutrition
    305 P
    170 C
    15 F

    Activity
    ~3 mile walk with buddy Eric. I was going to take off

    Sleep: 8-10 hours

    Supplements
    Cycle Support one scoop
    Perform~
    Testopro~

    Went and saw the Expendables with my buddy Eric. I highly recommend go see it.The sound of the guns are very loud in the theatre I went in. You probably saw the trailer, here it is though

    [nomedia="http://www.youtube.com/watch?v=C6RU5y2fU6s"]YouTube- 'The Expendables' Trailer HD[/nomedia]
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by John Smeton View Post
    August 22nd statistics

    Nutrition
    305 P
    170 C
    15 F

    Activity
    ~3 mile walk with buddy Eric. I was going to take off

    Sleep: 8-10 hours

    Supplements
    Cycle Support one scoop
    Perform~
    Testopro~

    Went and saw the Expendables with my buddy Eric. I highly recommend go see it.The sound of the guns are very loud in the theatre I went in. You probably saw the trailer, here it is though

    YouTube- 'The Expendables' Trailer HD
    man-talk about star power!!!
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    Quote Originally Posted by thebigt View Post
    man-talk about star power!!!
    Muscle star power.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by John Smeton View Post
    Muscle star power.
    I saw it, it was hilarious!! As far as acting went, Rourke really stood out, other than that it was way over the top, but it was done intentionally for the comic relief...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    NICE workouts!
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    3 mile walk is a day off to you John LOL. Seriously good job and I am going to have to check out the movie.


    Quote Originally Posted by John Smeton View Post
    August 22nd statistics

    Nutrition
    305 P
    170 C
    15 F

    Activity
    ~3 mile walk with buddy Eric. I was going to take off

    Sleep: 8-10 hours

    Supplements
    Cycle Support one scoop
    Perform~
    Testopro~

    Went and saw the Expendables with my buddy Eric. I highly recommend go see it.The sound of the guns are very loud in the theatre I went in. You probably saw the trailer, here it is though

    YouTube- 'The Expendables' Trailer HD
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
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    Great log John, sorry i'm very late... Subbed
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    Quote Originally Posted by DreamWeaver View Post
    I saw it, it was hilarious!! As far as acting went, Rourke really stood out, other than that it was way over the top, but it was done intentionally for the comic relief...
    It deserves to be at the top. It was number one at the movies, as far as I know it still is. I like the fact the Sly Stallone made it and he is a great example of the American Dream, and it has an all star cast.

    Quote Originally Posted by SBT View Post
    NICE workouts!
    Thanks and welcome

    Quote Originally Posted by pembroke3355 View Post
    3 mile walk is a day off to you John LOL. Seriously good job and I am going to have to check out the movie.
    Nice. it feels good to get out of the same old routine for a while, and sometimes a theatre movie with a buddy is all is takes to keep myself sane.

    Quote Originally Posted by gwls View Post
    Great log John, sorry i'm very late... Subbed
    No worries and welcome
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    August 23nd 2010 Statistics

    Nutrition
    310 P
    220 C
    20 F
    2,300 calories

    Activity: cardio first thing upon arising separated by weights

    Cardio outside run at our local park, little over two miles, interval...91 degrees in sun, not any of this for a while, I limit my sun exposure because I want to have healthy skin when I am older, and running just hurts my knees.

    Weights; Chest, shoulders

    Incline smith press
    215lbs=9x's
    Decline barbell
    245=9x's
    Incline dumb bell fly
    50lbs=9x's

    Nautilus overhead press
    175lbs=12x's
    Nautilus side side lateral machine
    left 160lbs=8x's
    right 160 lbs=8x's
    Seated Dumb bell press
    70lbs=4x's

    Sleep 8 hours slept real nice

    Supplements
    Essentials and joint (three scoops after training)
    Glycobol - 2 20-30 minutes before post training meal
    Perform~
    Testopro~
    Cycle support one scoop

    *notes* Essentials and joint is so useful, it has the basics of bodybuilding, creatine, beta alanine,the super joint ingredients, BCAA's. I like to put whey protein in first then put a scoop in my mouth and swallow it with out tasting because the taste is not the most pleasant, so this is a way around the taste. I do the same thing with RecoverPRo, only I enjoy the lemon scented taste.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by John Smeton View Post
    August 23nd 2010 Statistics

    Nutrition
    310 P
    220 C
    20 F
    2,300 calories

    Activity: cardio first thing upon arising separated by weights

    Cardio outside run at our local park, little over two miles, interval...91 degrees in sun, not any of this for a while, I limit my sun exposure because I want to have healthy skin when I am older, and running just hurts my knees.

    Weights; Chest, shoulders

    Incline smith press
    215lbs=9x's
    Decline barbell
    245=9x's
    Incline dumb bell fly
    50lbs=9x's

    Nautilus overhead press
    175lbs=12x's
    Nautilus side side lateral machine
    left 160lbs=8x's
    right 160 lbs=8x's
    Seated Dumb bell press
    70lbs=4x's

    Sleep 8 hours slept real nice

    Supplements
    Essentials and joint (three scoops after training)
    Glycobol - 2 20-30 minutes before post training meal
    Perform~
    Testopro~
    Cycle support one scoop

    *notes* Essentials and joint is so useful, it has the basics of bodybuilding, creatine, beta alanine,the super joint ingredients, BCAA's. I like to put a scoop in my mouth and swallow it with out tasting because the taste is not the most pleasant, so this is a way around the taste. I do the same thing with RecoverPRo, only I enjoy the lemon scented taste.
    Very good workout John.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
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    Sly is one of my favorites.

    I really enjoyed the over acting...it was almost like an action movie parody. Also good to see Rourke back in the scene and off the drugs lol.
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    Quote Originally Posted by John Smeton View Post
    August 23nd 2010 Statistics
    *notes* Essentials and joint is so useful, it has the basics of bodybuilding, creatine, beta alanine,the super joint ingredients, BCAA's. I like to put whey protein in first then put a scoop in my mouth and swallow it with out tasting because the taste is not the most pleasant, so this is a way around the taste. I do the same thing with RecoverPRo, only I enjoy the lemon scented taste.
    I'm putting in EAA's, Glutamine and Taurine in with my recoverpro so I add a crystal light pack. Otherwise yah tastes pretty nasty with all those extra ingredients... oh and there's some BA in there as well... It's effecitive though.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Good luck John. Where are you weight wise right now? What are you numbers looking at right now (Carbs,Pro & Fat)? Your at 9 weeks now? Post some pics.
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    Quote Originally Posted by DreamWeaver View Post
    I'm putting in EAA's, Glutamine and Taurine in with my recoverpro so I add a crystal light pack. Otherwise yah tastes pretty nasty with all those extra ingredients... oh and there's some BA in there as well... It's effecitive though.
    Crystal Light has away of making things taste better.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
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    Quote Originally Posted by v1hyp View Post
    Good luck John. Where are you weight wise right now? What are you numbers looking at right now (Carbs,Pro & Fat)? Your at 9 weeks now? Post some pics.
    225-228ish. Nutrition is posted daily. Nine and a half. I did a video at eleven weeks out, I'll probably do at least one more as I get leaner and the progress really starts showing.

    (which seems to happen toward the very end, hopefully I'll get it right, if not, at least I'll know more next time to work with which is always the goal to improve from the last time)

    I followed your contest log on IM and saw your pictures and conditioning is one of your strengths, from my eyes.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by v1hyp View Post
    Good luck John. Where are you weight wise right now? What are you numbers looking at right now (Carbs,Pro & Fat)? Your at 9 weeks now? Post some pics.
    Quote Originally Posted by DreamWeaver View Post
    I'm putting in EAA's, Glutamine and Taurine in with my recoverpro so I add a crystal light pack. Otherwise yah tastes pretty nasty with all those extra ingredients... oh and there's some BA in there as well... It's effecitive though.
    On that note I am taking glutamine between meals ,like yesterday did 20 grams, and it helps me fill me up. It is especially useful in pre-contest. also started the EC stack this week,may add in aspirin, not sure if it makes a big difference after doing literally hours upon hours of research on Ec?ECA.

    of course I am taking the basics, quality multi, fish oil, prebotics-I take this every other month, research shows these are best taken every other month,of course the basic health supplements, I'll stop here though because I am promoting AI Sport nutrition products with this log
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    August 24 th 2010 Stats

    Nutrition
    320 P
    220 C
    15 F

    Activity:weights, legs

    Donkey Calve raise
    350lbs=11x's

    barbell squat (ass complete to floor, wish I had my friend video tape these)
    225lbs=10x's

    Strait leg dead lift
    225lbs=10x's

    Seated Leg curl
    150lbs=10x's

    Glute ham raise, started to do them and felt my hamstring twinge so I cut them short

    Sleep 8 hours

    Supplements
    Testopro~
    Perform~
    Cycle support one scoop
    Glycobol- 2 20-30 minutes before post workout meal
    Essentials and joint- 3 scoops post workout
    Recoverpro 2 scoops -one before training , and one between meals
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    eek. is your ham ok now?
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    damn John, you're a machine! been watching the workouts and your "rest" days....keep it up!
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    Quote Originally Posted by urbanski View Post
    eek. is your ham ok now?
    yeah its fine. I can barely walk

    anytime I feel like a twinge or on the verge of an injury I quit the workout cold turkey. Dante9DC inventor) did a post on this and right before it happens the body tells you , whether it be that workout or a second before, don't keep pushing for sake of the ego.

    Quote Originally Posted by delsolrob View Post
    damn John, you're a machine! been watching the workouts and your "rest" days....keep it up!
    Thank you. I may try to film a good exercise or two sometime. no promises though

    If you are bored here is a HITT seminar. Great stuff. I believe in Hitt over volume; although, I do think some volume works. Hitt makes total sense to myself and I have been using it for at least three years now

    [nomedia="http://www.youtube.com/watch?v=hrpFjdgtrt0&feature=re lated"]YouTube- Mike Mentzer's Underground Seminar - Part I[/nomedia]
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    Quote Originally Posted by John Smeton View Post
    225-228ish. Nutrition is posted daily. Nine and a half. I did a video at eleven weeks out, I'll probably do at least one more as I get leaner and the progress really starts showing.

    (which seems to happen toward the very end, hopefully I'll get it right, if not, at least I'll know more next time to work with which is always the goal to improve from the last time)

    I followed your contest log on IM and saw your pictures and conditioning is one of your strengths, from my eyes.
    Thanks for your comments John. If I can help any, just ask or pm me!! Keep it up!
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    Quote Originally Posted by John Smeton View Post
    August 24 th 2010 Stats

    Nutrition
    320 P
    220 C
    15 F

    Activity:weights, legs

    Donkey Calve raise
    350lbs=11x's

    barbell squat (ass complete to floor, wish I had my friend video tape these)
    225lbs=10x's

    Strait leg dead lift
    225lbs=10x's

    Seated Leg curl
    150lbs=10x's

    Glute ham raise, started to do them and felt my hamstring twinge so I cut them short

    Sleep 8 hours

    Supplements
    Testopro~
    Perform~
    Cycle support one scoop
    Glycobol- 2 20-30 minutes before post workout meal
    Essentials and joint- 3 scoops post workout
    Recoverpro 2 scoops -one before training , and one between meals
    Great stuff John as always!!!
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
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    keep giving it hell, john.
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    August 25 th 2010 Statistics

    Nutrition
    300 P
    220 C
    25 F
    2,300 calories

    activity: cardio separated by weights

    cardio 45 minutes lower intensity-I could say middle intensity I am going to stick with saying lower though

    weights: Traps, neck, abs ( I warm up a couple sets usually on every exercise I just don't write it down)


    seated dumb bell shrugs(slow and controlled hold, so traps shake, I only train traps pre contest)
    85lbs=13x's
    85lbs=12x's

    Neck raises (off bench) The neck is one of the easiest body parts to grow mine blows up in a month or two of training. Calves and arms take much much more time.
    25 lbs=10x's

    abs

    weighted leg ups
    15lbs=15x's
    20lbs=15x's
    20lbs=16x's

    Captains chair( legs are plenty heavy)
    15
    15
    20

    Sleep 8 hours

    Supplements used
    Recoverpro -2 scoops
    cycle support one scoop
    Perform ~
    Testopro~

    I bought Chris Acteos Championship Bodybuilding book from Amazon and am excited to begin reading and learning contest preparation tips I can use to make my body better.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by thebigt View Post
    keep giving it hell, john.
    I better give it hell or it will be hell on me if I don't do the best I can
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    You will be fine!
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    Quote Originally Posted by Kristofer68SS View Post
    You will be fine!
    I also have no doubt about that.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
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    Quote Originally Posted by Kristofer68SS View Post
    You will be fine!
    Quote Originally Posted by pembroke3355 View Post
    I also have no doubt about that.
    Thanks guys
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    August 26th 2010 Statistics

    Nutrition
    325 P
    200 C
    25 F
    2,325 calories

    Activity: back

    Nautilus Pullover Machine
    170lbs=12x's (full range of motion on every every, if form becomes even a bit loose I stop and do not count it, this goes for every exercise in this workout)
    V bar pulldown
    170lbs=12x's
    Neutral grip pull up(body weight)
    10-=5 (two rest pauses)
    Rack pullup(underhand grip)
    12x's

    Cable row (close-grip D handle)
    160lbs=10
    V-bar
    170lbs=11x's
    Barbell row
    225lbs=6x's
    225=6 x's (got a couple more with loose form not counting that though)

    Sleep a good eight hours and I needed it

    Supplements
    Glycobol- 2 15-30 minutes before post workout meal
    Cycle Support one scoop in whey shake
    Perform~
    Testopro~
    Recoverpro- a scoop or two

    Arnold Schwarzenegger Special Tribute

    [nomedia="http://www.youtube.com/watch?v=eNaz4ilZd9k"]YouTube- Arnold Schwarzenegger Special Tribute[/nomedia]
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    Quote Originally Posted by John Smeton View Post
    August 26th 2010 Statistics

    Nutrition
    325 P
    200 C
    25 F
    2,325 calories

    Activity: back

    Nautilus Pullover Machine
    170lbs=12x's (full range of motion on every every, if form becomes even a bit loose I stop and do not count it, this goes for every exercise in this workout)
    V bar pulldown
    170lbs=12x's
    Neutral grip pull up(body weight)
    10-=5 (two rest pauses)
    Rack pullup(underhand grip)
    12x's

    Cable row (close-grip D handle)
    160lbs=10
    V-bar
    170lbs=11x's
    Barbell row
    225lbs=6x's
    225=6 x's (got a couple more with loose form not counting that though)

    Sleep a good eight hours and I needed it

    Supplements
    Glycobol- 2 15-30 minutes before post workout meal
    Cycle Support one scoop in whey shake
    Perform~
    Testopro~
    Recoverpro- a scoop or two

    Arnold Schwarzenegger Special Tribute

    YouTube- Arnold Schwarzenegger Special Tribute
    Nice work John.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
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    Quote Originally Posted by John Smeton View Post
    I better give it hell or it will be hell on me if I don't do the best I can
    you will be alright-just keep working hard!
  37. AI Sports Nutrition
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    That is one thing about John nobody can say he lacks the drive and motivation needed to accomplish his goals.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
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    Keep at it John, we're all behind you (in my case it's about 10miles behind you, but that's what happens when you're fat!)
  39. Registered User
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    Quote Originally Posted by pembroke3355 View Post
    That is one thing about John nobody can say he lacks the drive and motivation needed to accomplish his goals.


    Quote Originally Posted by thebigt View Post
    you will be alright-just keep working hard!


    Quote Originally Posted by gwls View Post
    Keep at it John, we're all behind you (in my case it's about 10miles behind you, but that's what happens when you're fat!)
    it takes a long time months upon months of dieting and speeding the metabolism up if your doing it real slow. I have been close to 18-20 % at my highest and it takes patience , a plan and when things stop working learning more and putting it into practice to get around that Plataea.

    Things I recommend
    1.cutting calories by 200-300 calories, maybe 500 if you are well over maintenance.The problem with cutting calories real far down, well its not good. It will work on of like on "the biggest loser" show, not optimal though.
    2. maybe after results slow a little drop down 250 more
    3. then drop more and keep dropping gradually maybe after two months
    4. then add in low intensity cardio at your convenience,
    5. keep playing with diet. maybe starting to cycling carbs proteins and fats
    6. A lot of people are scared to do this esp naturals(non hormonal) is eat the lowest amount of fat only from meat and egg sources, low as possible.
    7. add in a fat burner... Motivate is a great one for this
    8. add in high intensity intervual cardio first thing in the morning(empty stomach, except for fat burner and scoop of bcaa's which helps preserve muscle and the insulin spike is so low it really does not matter much)--I recommend RecoverPRO

    Hope that helps
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Doing great in here John, sorry for the absence...
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Olympus Labs Rep - check us out at Olympus-Labs.com
    http://anabolicminds.com/forum/supplement-reviews-logs/252598-kleen-olympus-labs.html
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