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

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    Quote Originally Posted by MrKleen73 View Post
    Doing great in here John, sorry for the absence...
    hey, that new avi is insane-kicking azz kleen.

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    Quote Originally Posted by John Smeton View Post








    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
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    Quote Originally Posted by TheDarkHalf View Post
    x2
    •   
       

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    Quote Originally Posted by John Smeton View Post

    Hope that helps
    Thanks John good advice...
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    Quote Originally Posted by thebigt View Post
    hey, that new avi is insane-kicking azz kleen.
    reminds me of Arnold when Arnold did the huge arm pose

    Quote Originally Posted by TheDarkHalf View Post
    Thank you

    Quote Originally Posted by gwls View Post
    Thanks John good advice...

    Thank you
    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 27th 2010 Stats

    Nutrition
    360 P
    200 C
    30 F
    2,500 calories

    Activty:

    40 minutes hard interval cardio

    after two or three meals

    calves, and arms super sets

    Seated Calve raise
    2 plates=10x's
    2 plates +10+10=10x's

    Standing calves
    400lbs=12x's
    500 lbs=10x's

    Biceps and triceps supersetted

    seated dumbbell curl with
    50lbs=6,4
    body weight dips
    15x's, 15lbs added to body weight=11x's

    Incline dumb bell curl
    30lbs=12x's
    behind the head dumb bell tricep extension
    30lbs=8x's (stopped real earlier because slight elbow pain-my body was warning me to quit) I'm icing it and doing friction massage

    nautilus preacher machine
    120lbs=13x's
    standing overhead cable rope extension
    110lbs=20x's

    sleep 8 hours

    supplementation
    Glycobol 2 15-30 minutes post workout meal
    cycle support (orange) one scoop
    Perform~
    Testopro~
    Essentials and joint -three scoops post workout shake
    RecoverPRO two scoops
    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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    hows the perform testopro mix treating you big guy?
    Olympus Labs Rep - check us out at Olympus-Labs.com
    DISCLAIMER: Anything that I post on this forum should not be taken as medical advice. Consult your doctor before new diets, supplements, training protocols, or if you have any concerns abotu yoru health.
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    Quote Originally Posted by GoHardOrGoHme View Post
    hows the perform testopro mix treating you big guy?
    Hey Andre

    very well.Wood is great, feelings of alpha are great, mood is great. part of the mood may possibly be related to another area of life I have made a nice break though at.

    it makes a nice difference that is for sure.
    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
    Hey Andre

    very well.Wood is great, feelings of alpha are great, mood is great. part of the mood may possibly be related to another area of life I have made a nice break though at.

    it makes a nice difference that is for sure.


    Haha, well congrats on the nice break.

    In your opinion, how would you rate the combination of perform and testopro? Perform being a ridiculous libido product and Testopro being IMO one of the best testosterone optimizers out on the market, how to you feel the two work together?

    The Gbol and Recover is a nice mix and cycle support is an excellent staple. Essentials is my new addiction, just pop it in with my morning shake.
    Olympus Labs Rep - check us out at Olympus-Labs.com
    DISCLAIMER: Anything that I post on this forum should not be taken as medical advice. Consult your doctor before new diets, supplements, training protocols, or if you have any concerns abotu yoru health.
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    Quote Originally Posted by GoHardOrGoHme View Post
    Haha, well congrats on the nice break.

    In your opinion, how would you rate the combination of perform and testopro? Perform being a ridiculous libido product and Testopro being IMO one of the best testosterone optimizers out on the market, how to you feel the two work together?

    The Gbol and Recover is a nice mix and cycle support is an excellent staple. Essentials is my new addiction, just pop it in with my morning shake.
    Thank you. I know you are doing well in your studies

    when I took a week off cardio last week libido went nuts! Now that I am back on hard cardio, on lower calories, libido is not as high, training intensity enough to keep my muscles and maybe build a tad. I agree with Testopro being one of the best testosterone enhancers on the body building market, people can not ignore the testofen study.

    as a mix I feel they are great. If anything Perform not only helps drastically with libido, possibly with muscle gains since it contains longjack.

    them nightly "tents" have been just about every night, and this does not normally happen.
    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 pembroke3355 View Post
    That is one thing about John nobody can say he lacks the drive and motivation needed to accomplish his goals.
    Spot on!

    Quote Originally Posted by thebigt View Post
    hey, that new avi is insane-kicking azz kleen.


    im jealous!
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    Solid advice on the dieting plan...

    I keep thinking you are too low in the calories then I remember that you started this log 11 weeks out. So I think you're pretty close to on the money. A good prep will see very little in the way of calorie adjustment. I often opt for increased activity of calorie restriction when given the choice. The last 3 weeks are pretty low 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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    Dieting is so much fun!!! Now I am covered in rotten tomatoes, take it easy guys I wasn't being serious... However the results of a well tuned diet are nothing short of a blast. I have no shame in saying I really enjoy my reflection as the body begins to take shape and definition relly starts to come out. Everyday is like Christmas well I guess Hanukkah since you get a new gift each day with that one and same with a well tuned diet. Once in the singles it just becomes a blast.

    Thanks for the compliments on the Avi, I built the body and LG built the back ground. I think I may be able to do that pose around 195-200 and just as lean when I am done with the run I am on now. That will look freaky!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    August 28th 2010

    Nutrition
    280 P
    170 C
    25 F
    2,025 calories

    two cardio sessions

    first 40 minutes high intensity interval cardio

    second started with two buddies at the park and ended up finishing alone(they just got done training with weights) 70 minutes long strides, sometimes jogging slowly and walking

    Sleep 8 hours

    Supplements
    Cycle support one scoop
    RecoverPro one scoop(before morning cardio)
    Perform~
    TestoPro~
    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 29th 2010

    Nutrition
    200 P
    460 C
    40 F
    3,000 calories

    Activity: nothing (I mean of course I did some house work, cleaning my room,went to the store twice, shopping, I don't consider that a conscious cardio effort though.

    sleep 8 hours, the sleep was sooo good from the increased calories/carbs
    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 29th 2010

    Nutrition
    200 P
    460 C
    40 F
    3,000 calories

    Activity: nothing (I mean of course I did some house work, cleaning my room,went to the store twice, shopping, I don't consider that a conscious cardio effort though.

    sleep 8 hours, the sleep was sooo good from the increased calories/carbs
    Sounds like a good day except the cleaning LOL.
    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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    i always find it amazing that we eat for energy, but increased cals make you sleepy.
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    Quote Originally Posted by thebigt View Post
    i always find it amazing that we eat for energy, but increased cals make you sleepy.
    its usually from overproduction of insulin, leaving you with low blood sugar once its all been digested
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    Just saw I forgot what this log is promoting yesterday

    supplements
    4 glycobols with carb up meals
    cycle support one scoop
    perfprm
    testopro
    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 EasyEJL View Post
    its usually from overproduction of insulin, leaving you with low blood sugar once its all been digested
    figured there was logic to it-it still amazes me though, lol. i guess i am just easily amused.
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    I am a little under nine weeks out. I'll try and do a video this week, at about the same angle as the last one, if possible, to show my progress so I can get some objective feed back
    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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    Excellent, I can't wait to see.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    Excellent, I can't wait to see.
    THIS!!!!!
    Working on living
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    Same as above, look'n forward to the video. I'm sure you've made some nice progress
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    Quote Originally Posted by thebigt View Post
    figured there was logic to it-it still amazes me though, lol. i guess i am just easily amused.
    Very easily but so am I.
    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 John Smeton View Post
    I am a little under nine weeks out. I'll try and do a video this week, at about the same angle as the last one, if possible, to show my progress so I can get some objective feed back
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    August 30th 2010

    Nutrition
    340 P
    165 CHO
    25F
    2,250 calories

    Activity

    Cardio 40 minutes interval semi hard intervals

    weights: Chest shoulders (triceps and biceps one set each)

    Incline Smith
    215lbs=10x's (felt shoulder on last rep so I stopped short , if a challenge area that hurts comes up stop because it is the body warning you to not push it or it simply will injure you) I have to get this fixed if it blocks me from getting stronger.
    Decline bench
    250lbs=8x's
    Incline dumb bell fly
    50lbs=10x's

    Nautilus overhead press
    177lbs=13x's
    Seated side lateral machine
    150lbs=12x's
    seated side laterals
    30lbs=10x's (stopped earlier because same thing as before)

    triceps pullover (extension like movement to it, people over at Intensemuscle used to call them PJR pullovers, I think its the same movement, great for triceps)
    85lbs=9x's

    seated dumb bell curl
    50lbs=7x's

    sleep 8 hours and a 20-30 minute nap after training

    Supplements
    Cycle support- 2 scoops
    Glycobol 2 capsules
    Perform~ (~=recommended dose which is 4 per day)
    Testopro~
    Essentials and joint- 3 scoops post workout
    RecoverPro- one or two scoops
    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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    Can any one guess what song played in the background on this video?(more old timers would know this, I know it because I am fond of this band since I learned about therm at 12 years old)

    hint: It was a transitioning time for the band and the first of this kind of sound , where this sound was not of the lead singers choosing, but of the guitars choosing.

    YouTube- 2010 Contest Preparation(close to nine weeks out)
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    dang dude. you have a great taper just standing there relaxed.
  30. Diamond Member
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    Quote Originally Posted by urbanski View Post
    dang dude. you have a great taper just standing there relaxed.
    Thank you. Here is the neck exercise I do, I do not train it often, just times when I want a bigger neck. Use light weight at first, it is hard. The neck is an easy body p[art that really blows up fast within 4-8 weeks. I may train mine once a week, or I may even cut them out later on in the prep.

    YouTube- 2010 Contest Preparation(close to nine weeks out)
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    John the vids are awesome. Your looking good bro.
    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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    things coming along nicely my friend!!
    Working on living
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    Some progress made for sure still have to push hard though... I don't think you're as far behind as I was 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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    Next time I'll try to get closer to the camera which would allow to see closer. I am holding fat around the mid-section, that is the main challenge getting it off.


    O the song is off Van Halens 1984 album the first song entitled 1984. It was the first Vh album Eddie started doing the songs with a "mystical" sound to them.
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    August 31st 2010

    Nutrition
    340 P
    170 CHO
    30 F
    2,350 calories

    Legs(calves, hams, quads in that order)

    Donkey calve(on smith)
    355lbs=9x's
    dumb bell between front of shows hanging off bench(in reverse motions, works the tribulus [the outside]muscle)

    Lying leg curl
    120lbs=12's
    one leg lying leg curls
    50lbs=14x's
    50lbs=15x's

    Body master leg extension machine
    100lbs=15x's
    150lbs=11x's

    Hack squat
    295lbs=12x's

    sleep 7-8 hours slept good

    supplements
    Glycobol 2 capsules 30 minutes before post workout meal
    Cycle support 2 scoops
    Perform~
    Testopro~

    These supplements are helping me hold onto my size. Glycobol helps a lot with fullness, Testopro is helping keep testosterone up on this low calorie (and fat) diet.

    Perform I think it could be helping with muscle and keeping testosterone levels up, I know it is designed for libido, I suspect the longjack and tribulus is helping, some say tribulus in study is shown to be in effective in boost testosterone and only works by boosting sexual health, some say it raises LH. I have never seen the studies so I am not going to make any bold claims. Perform is a marvelous sexual enhancer. Moreover, the study I can back up is the testofen study, which is the exact amount of testofen used in the study. The study was eight weeks which boosting free testosterone over 98 percent!
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    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
    Next time I'll try to get closer to the camera which would allow to see closer. I am holding fat around the mid-section, that is the main challenge getting it off.


    O the song is off Van Halens 1984 album the first song entitled 1984. It was the first Vh album Eddie started doing the songs with a "mystical" sound to them.


    Van Halen rocks. I have seen them twice. Once with Roth a long time ago and once with Sammy. Alot of people didn't like Roth but he puts on a hell of a show!!!

    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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    i like both-sammy and roth. i really like the vid of dreams with the blue angels-those guys are badass!!!
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    A few years back ( 2004) I saw the van halen tour that Sammy was in and told Eddie to go screw himself at the end of. And then I think 2006 or 2007 I managed to get 4th row seats to the Sammy tour that Michael Anthony was with him on, which was great.
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    Quote Originally Posted by John Smeton View Post
    Next time I'll try to get closer to the camera which would allow to see closer. I am holding fat around the mid-section, that is the main challenge getting it off.


    O the song is off Van Halens 1984 album the first song entitled 1984. It was the first Vh album Eddie started doing the songs with a "mystical" sound to them.
    How much cardio are you getting in now?
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    Quote Originally Posted by EasyEJL View Post
    A few years back ( 2004) I saw the van halen tour that Sammy was in and told Eddie to go screw himself at the end of. And then I think 2006 or 2007 I managed to get 4th row seats to the Sammy tour that Michael Anthony was with him on, which was great.
    man, it doesn't seem like that long ago, lol.
  

  
 

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