Millennium Sport Technologies Citruvol/Kreaceps/Carnage log by Smeton

John Smeton

John Smeton

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Bam he hit the door, omg,he has to turn side-ways to fit though the door!=) First I want to Thank Matt,Tim and Andrew for the opportunity and bringing Millennium Sport Technogies to the body building community.

I took four capsules of Citruvol, Three capsules of Kreaceps,and four capsules of Carnage. My dose is four caps Citruvol thirty minutes pre-training, Kreaceps three caps pre-and-post, and four caps of Carnage twice daily.I plan to run this stack for thirty days.I expect to see increased strength,endurance,dramatic improvement in recovery time between sets as well as increased oxygen ultization .

Currently Im cutting and Calories are around 2,000-2,500 depending on the work load.

and I'm off to the gym...Back , Rear delts, and cardio

Im doing Max-ot style training and have made some serious strength gains in the past six weeks while cutting.

Sumo-stance Deadlifts 85 % of my max..345 lbs with a 90 second rest in between each single. 6 times.

One arm cable rows-140-2, 120-6x, 100 6x

Chinups with belt 35's attached 35-6x's, 35-5 x's, 11

Dc hanging stretch with belt and 45lbs - one minute and ten seconds PR

Bent over laterals 45-5 x's, 40 -8 x;s, 40-6 x's.

warmup knees on bike for 3 mins
Then 10 minutes cardio on treadmill. Incline 12.0 speed 4.0

Notes *I felt very strong today while doing Deadlifts and Cardio I felt exhausted easily. I expect the Citruvol to aid in Eurdurance,the Cordygen 5 to kick in about one -two weeks,and the Carnage to assist in endurance and all to assist in strength.

Here is a Video just recorded a few minutes ago....Click the picture

 
Millennium 1

Millennium 1

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Glad to see your goods arrived! Subbed
 
ncangey0513

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Great intro! Awesome physique, too. :jealous: I'm in for the ride! :dance:
 
MrTotality

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keep up the good work, looking forward to reading and following along
 
John Smeton

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I allow myself one eat whatever I want meal and that was today.=)

Popped my second dose of Citruvol/Kreaceps/Carnage today before training, did front and middle delts.

Seated Db front raises (after warmup of course)40-6 PR, 40-5x's, 35 -6 x's
WG upright rows , using a barbell 2(40&2.5)-5 x's, 2(40)-4 x's, 2(35's)-6 x's
Behind the back cable raises(got this from Jay Cutler)50-4, 45-4
DC delt stretch 1:30 secs

Took my second dose of kreaceps with post-training shake

Cardio I did ten minutes on 12.0 Incline and 4.0 speed,after ten minutes I lowered the incline to 9.0 where I easily finsihed the 8 minutes. 18 minutes overall. a good wind and sweating like crazy. A challange is the higher the incline the more I get tired. Ill be working on getting a full cardio session on 12.0 and possibly higher. Try putting the incline on 12 or higher and tell me if it isn't challanging.

~Heres a lil advice I got from Hugo Rivera, a writer and fitness trainer that had weak calves,I wrote him and told him my calves were lagging he told me he brought his calves up on the treadmill incline. and I think he's right.~
 
MrTotality

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interesting cardio, I normally do 30-45 minutes at 15% incline @ 4.2. Do you find better response from changing the incline and speed?
 
prld2gr8ns

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Great start. Impressive for all natural.
 
ncangey0513

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Using an inclined treadmill definitely creates a nice burn in the calves. If I wasn't sodamn ecto maybe I'd find out first and if it will build them up. :bb2:
 
John Smeton

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interesting cardio, I normally do 30-45 minutes at 15% incline @ 4.2. Do you find better response from changing the incline and speed?
I find it easier changing the incline down , yes. the more of an incline its more of a challange. I didnt do cardio today today was Leg Day and I forgot to do Calves so I plan on going back tonight to finish off a set of Dc standing calves.

Leg Extension's(warmups 12,10,8,6,3) 250&2.5- 6 x's PR, 250-6 x's PR!, 250-4x's

Zercher Squat (warmup 8,4) 205-7x's-PR!, 205 5x's, 205 3x's

DC Quad stetch 1:30

SLDL 275-4 PR!, back strait , Butt out. 270-5x's 265-4x's

Lying Leg curl 120-6 x's 120-4x;s , 120 4 x's

DC Ham stretch Leg up high and stretch one leg at a time- 2 mins each

*Notes* really focused on good form * I felt like I could do more at the end of almost every set, next time Ill increase the weight*
 
John Smeton

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Using an inclined treadmill definitely creates a nice burn in the calves. If I wasn't sodamn ecto maybe I'd find out first and if it will build them up. :bb2:
Andrew, I started weight training in high school, took a weight training class as an elective,at 17 at 150 lbs at my current height of 6ft3. If you looked Ecto up in the Dictionary my picture was just below the word Ecto-morph.

Now Im looking a bit more like this :bb3:
 
ncangey0513

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Andrew, I started weight training in high school, took a weight training class as an elective,at 17 at 150 lbs at my current height of 6ft3. If you looked Ecto up in the Dictionary my picture was just below the word Ecto-morph.

Now Im looking a bit more like this :bb3:
:eek: I was 5'8" 129 lbs. Great transformation, man. You're a real inspiration for the entire ecto community.
 
John Smeton

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Later yesterday I went to the gym for a second time.

DC standing calve raises (warm up) Than 340 for 11 reps. The calve machine makes your foot come off. Its not the best standing calve machine

Hanging Abs leg ups 3 sets 15 reps, lying leg thrusts, same, hands over feet crunch same.

Today I'm taking a full day off
 
ncangey0513

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Later yesterday I went to the gym for a second time.

DC standing calve raises (warm up) Than 340 for 11 reps. The calve machine makes your foot come off. Its not the best standing calve machine

Hanging Abs leg ups 3 sets 15 reps, lying leg thrusts, same, hands over feet crunch same.

Today I'm taking a full day off
Little double day, eh? I did that once. I was completely beat. Never again. But, I tried to fit in a full day the second time around instead of a short session. I know one guy who does the same thing at 5:30 am and 6 pm every single day. Sad part is is he's pretty damn big.
 
Millennium 1

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I find it easier changing the incline down , yes. the more of an incline its more of a challange. I didnt do cardio today today was Leg Day and I forgot to do Calves so I plan on going back tonight to finish off a set of Dc standing calves.

Leg Extension's(warmups 12,10,8,6,3) 250&2.5- 6 x's PR, 250-6 x's PR!, 250-4x's

Zercher Squat (warmup 8,4) 205-7x's-PR!, 205 5x's, 205 3x's

DC Quad stetch 1:30

SLDL 275-4 PR!, back strait , Butt out. 270-5x's 265-4x's

Lying Leg curl 120-6 x's 120-4x;s , 120 4 x's

DC Ham stretch Leg up high and stretch one leg at a time- 2 mins each

*Notes* really focused on good form * I felt like I could do more at the end of almost every set, next time Ill increase the weight*
Nice PR's man! Even pulled a double. :D I still can't believe you started at 150 pounds at 6'3". I'm impressed by your progress.
 
John Smeton

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Nice PR's man! Even pulled a double. :D I still can't believe you started at 150 pounds at 6'3". I'm impressed by your progress.
Yeah it has taking a lot of dedication.

Took the combo and about to train Chest,Tri's and calves in about thirty minutes..will update when Im back.
 
spaceclown

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I love the incline treadmill and its my cardio of choice and 15 will kick your ass. Actually besides the calves my glutes even get a workout :eek:
 
John Smeton

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Today I had one of the worst chest workouts in a long time. I think its due to my immune system being down. I got a bit of a sore thoat, and cold over the past two days.

IN the past seven weeks Ive gotten 100 lbs on Incline db press for 4-6 reps but Today I did a warmup, 20-12, 30-10,30-8, 45-6, 65-3, 95-1,at the beginning of my training session I felt my immune system was down a bit and thought I might have a lil trouble but I gave it a shot anyways..Then I asked an amigo who doesnt speak english to aid in spotting me. he wasnt a good spotter and I kicked the 100 lbs dumbell with my right hand up , and waited about 15 secs while holding it to get the left up..I could do one rep. I think Ill just be my own spotter from now on on this exercise.

So I switched out of my rotuine exercises and did

Incline Smythe(about at aa 30-35 degree angle) 225-2 x's , 205-2 x's

Cybex Eagle chest press 250,4, 4,4

Cybex Plate loaded chest press(Incline I think) 3 plates -4

DC Incline stretch 20-1:10

Now this surprised the *Bleep* outta me

Triceps I did some P.R.'sKickbacks,

Kickbacks(One arm at a time, one minute rest in between)Wham-70-8x's PR 75- -8 x's, last set I bumped it back down to 60's to really focus on form and hold the stretch at the end of the movement.-aka supersqueeze

CG Tri-extensions, lying on flat bench

2(45*2.5) 5 x's PR! , 4x's ...2(45) 5 x's

DC DB Tri stretch 30 lbs 1:20

Now I feel better after IM done

I also approached a cutie after I was done..had a friendly conversation. Shes too young but it felt good. I save Social time, whether its girls or friends after training..and if I like them a lot before trainign while Im training Im focused on training. I got this concept from Dorian Yates.

I didnt do cardio because I need to take it easy. I predict by Tuesday Ill be stronger than ever. and will adjust according.
 
ncangey0513

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Hope you feel better, man! There's nothing worse than training sick.
 
John Smeton

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Hope you feel better, man! There's nothing worse than training sick.
I m not sick my immune system's just down a bit. Im feeling good right now , immune could be up but overall feeling good. No im not one of those denying type of people if I have a problem I acknowledge that and work on it.
 
whitedevil74

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I love the incline treadmill and its my cardio of choice and 15 will kick your ass. Actually besides the calves my glutes even get a workout :eek:
Now try that barefoot, it will seriously kick your ass, no joke, barefoot incline kick teh azz.
 
spaceclown

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Now try that barefoot, it will seriously kick your ass, no joke, barefoot incline kick teh azz.
I don't think tghey would go for that in the gym. Hell I sweat like a pig and it would probably be a damn slip-n-slide.
 
John Smeton

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I m not doing Cardio due to my immune system is down. I got a Methyl-predisone shot which lowers the immune system. I have allergies and plan to go to a alrgy specialist soon.

I shaved my body and either that made a whole lot of an appearance difference . I can see tarces of my abs better than when the body hair was there.

Rear, Delts, Bi's, Forarms

Bent over lateral raises(after awrmup) 45-5(really focused of form) , 4, 40-6 x's

Preacher Machine130-4 x's , 110-5x's, 110-5 x's

Concentration Curls(standing, one minute rest in between each arm) 55-6 PR(form could use work), 5

Hammer curls(standing) 65-6,5,

Dc Bicep stretch from smuthe-2:35

Dc forarm stretch 2 mins

*Notes Today went really well. I felt strong. and really focused on form. My muscles are looking fuller and I noticed an increased pump.its been an hour after my training session and my biceps are on fire. I contribute this to the Citruvol*

other factors like the Carnage and Kreaceps, Cord 5 might be synergizing. Its been 6-7 days since I started and I notice a different feeling to my muscles and Increased Oxygen. Nice...
 
ncangey0513

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Look's like you're starting to feel the full effects of the stack. Things will only get better from here on out. BTW, about the body shaving, I also notice that when I shave my chest my abs have less appearence than if I let the hair grow out. It's a double edged sword.
 
whitedevil74

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I m not doing Cardio due to my immune system is down. I got a Methyl-predisone shot which lowers the immune system. I have allergies and plan to go to a alrgy specialist soon.

I shaved my body and either that made a whole lot of an appearance difference . I can see tarces of my abs better than when the body hair was there.

Rear, Delts, Bi's, Forarms

Bent over lateral raises(after awrmup) 45-5(really focused of form) , 4, 40-6 x's

Preacher Machine130-4 x's , 110-5x's, 110-5 x's

Concentration Curls(standing, one minute rest in between each arm) 55-6 PR(form could use work), 5

Hammer curls(standing) 65-6,5,

Dc Bicep stretch from smuthe-2:35

Dc forarm stretch 2 mins

*Notes Today went really well. I felt strong. and really focused on form. My muscles are looking fuller and I noticed an increased pump.its been an hour after my training session and my biceps are on fire. I contribute this to the Citruvol*

other factors like the Carnage and Kreaceps, Cord 5 might be synergizing. Its been 6-7 days since I started and I notice a different feeling to my muscles and Increased Oxygen. Nice...
Injectable B12 is a miracle for us Ohio Valley dwellers. this place is like a testing ground for the CDC for allergens and B12 has helped immensely.
 
John Smeton

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Injectable B12 is a miracle for us Ohio Valley dwellers. this place is like a testing ground for the CDC for allergens and B12 has helped immensely.
Thanks might have to try the injectable sometime. I took a b12 pill today..any difference than the shot? The shot is probally more effiecent I imagine.

Today is a good day!=)

Deadlifts (sumo-stance) warmup than 365 3 x's with one minute rest in between. used a belt at 365. and chalk..

One Arm Cable Rows 140-5x's,120-6

Chinups(semi WG) with belt and attached 35 plate 6,5

DC Back stretch belt and 45- One minute

I also got a bit angry today and went to the gym to do 5 minutes of cardio on 15.0 at 4.0 it helped me feel better.

I go to my allergy specialist on Wednesday so Ill be getting treated with allergies. I know this aid with muscle gains. Allergies can lower the immune system, esp if you havw them for a long peroid of time.

*Im feeling the effects of this stack* quite a nice synergy combined. I think Ill really notice them when My immune system is optimol and allergies are deminished
 
ncangey0513

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Nice. Hopefully your allergies leave you alone for a while. They're one of the only things I hate about the Spring/Summer.
 
whitedevil74

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oral b12 has about zero bioavailability, sublingual is better, injectable is best, the needles are tiny, barely feel it.
 
John Smeton

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oral b12 has about zero bioavailability, sublingual is better, injectable is best, the needles are tiny, barely feel it.
I might try sublingual I used to be needle phobic up intill I was twenty -one

Todau was Shoulders and Cardio

Wg Upright Rows 2(40-2.5)4, 2(40)4, 2(30 plus 5) 5

Front db raises 45-4 PR!
40-4

Behind the back Cable raises 50-4 , really focused on form, could have went higher and think I might Next time , depending on how potent im feeling that day) 45-4,

Dc shoulder stretch palms down holding symthe..1:30 secs

Cardio A lil over one mile outside at our local park Okena Park. Good ol' Dyersburg=0)

*Note* strength is increasing*
 
ncangey0513

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Glad to hear strength is increasing (not that it needs to!). :squat:
 
John Smeton

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Glad to hear strength is increasing (not that it needs to!). :squat:
Thanks Andrew. Today was Legs(Quads Hams and Calves)

Went to the doctor today and been in a bit of an "immune system slump" recently , put I expect my immune system to be good. I was running a slight fever 99.0 . I go tomorrow for Alerrgy tests. and Im still gaining muscle. My body knows when to stop and Im in an anabolic state, maybe not as good as normally and I expect to be back on my feet in no time.

Today i didnt do my Normal routine...I did a SHOCK routine..

My normal Leg day is
Leg extensions
Zercher squats
SLDL
Lyign leg curls

Today I did

Squats :squat: 225-2, 185-6, 4 Started out squatting with a group at our gym, I couldnt hang with them they went up to 3 plates plus. IN freaking crdible and good form at that. parrell or slight above parrell. My form is always parrell or lower I always go lower and I read an article that says go parr or lower for explosive power , only do higher if you dont want to avoid knee pain and the big legs look(Cosmetic purposes, and bodybuilding) Id rather do it for real world perforance because you never know when your be below parrell and something could fall on you or whatever..just for thought. Not that it would happen if your careful. Accidents can happen , generaly they wont if your safe.

Leg Press machine(Regular footed with toes pointing slighty out) 4 plates per side- 5 x's,6,4

Leg press (heels on the top of the machine -works the hams)- 4 plates 4,4,5

Cybex Eagle Seated leg curl machine 90-13x's, 90 8 x's, 110 8 x's

*Notes on the stack. It's working nicely*
 
ncangey0513

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Nice workout! Bet the wheels felt great after that shock workout.

About the knee problems; I had originally thought the same thing (squatting below parallel was bad for the knees) until Tim showed me a good article about how going below parallel is actually better for your knees. I'll see if I can dig it up for you.
 
John Smeton

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Nice workout! Bet the wheels felt great after that shock workout.

About the knee problems; I had originally thought the same thing (squatting below parallel was bad for the knees) until Tim showed me a good article about how going below parallel is actually better for your knees. I'll see if I can dig it up for you.
Yes they do. Would like to see the article.

Chest and Triceps

Incline Db press 95-2, 85-6,85-6 My incline db was 100 lbs for the past eight weeks , it has dropped a lot.

Cybex Eagle chest press 250-4..than (or is it then, havnt had grammar class in a while and grammar skills can use improvement, if needed, no biggie though) Tookk a bathroom break and did a three minute rest , and did 6 reps at 250. *note- taking a longer rest break might provide additonal strength* . 250-5 x's

Dc chest stretch(flat) 37 seconds

Triceps kickbacks 65-8, 55-8, 50-8 slow long squeeze at the end of the movement

cG tri extensions lying off bench f.r.o.m. 2(45)-4,5,5

Dc tri stretch with 25 db 1:00

Note. Im trying somethign Charles glass shows on bodybuilding fot com tucking the elblows in placing more stress on the pecs than elbows out more. This could be also why poundage is down, regardless im happy.:toofunny:
 
ncangey0513

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On the ATG vs. Parallel take a look at this thread starting aroung post 26
http://forum.bodybuilding.com/showthread.php?t=644796&highlight=squats+knees+research

I like the elbows in thing. I've noticed from experimenting that it does place more stress on the pecs keeping the elbows in. My db bench is my strongest lift by far. When I started doing that a while ago, my DB bench was originally 85x7; when I started keeping my elbows in I could barely get it once or twice.
 
John Smeton

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Today was biceps, forarms, abs and cardio.

Cybex Eagle arm curl 110-8,6,7

Concentration curls 45-5,5, 35-8

Hammer curls 65-4 cheated some), 50-3, 40-10 strict

Dc Door knob Bicep stretch two minutes

forarm stretch One minute

Hanging ab raises 12,12,12

Lying Leg Thrust( Daniel Craig -007 did this to abs fast, for Casino Royal) 12,12,12

Arms over head body thrusts(never saw them I got them from a gym member)20,20,20

Stationary bike 20 minutes at level one

Treadmill 5 minutes 12.0 incline speed 5.0
 
ncangey0513

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LOL @ the Casino Royale ref. :D
 
John Smeton

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Today is an off day. I was going to do 95 % of myDeadlift, sumo-style,Deadlifts with back and plan to do them tomorrow.
 
Millennium 1

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Today is an off day. I was going to do 95 % of myDeadlift, sumo-style,Deadlifts with back and plan to do them tomorrow.
Looks like things are going really well in here. Great job! Kill those deads tomorrow! :D
 
John Smeton

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Looks like things are going really well in here. Great job! Kill those deads tomorrow! :D
Hey Matt,

Im going to have to take a week break. I plan to resume training, monday the ninth. Ill be taking the Carnage during this time and plan to resume taking the other supplements Monday the ninth.

Matt take care of yourself.

Tim take care of yourself.

Andrew take care of yourself.

Tonality take care of yourself.
 
Millennium 1

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Sounds like a plan! Take care and we'll catch ya in a week.
 
John Smeton

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I plan to be on the internet so any questions are welcomed
 
ncangey0513

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Sounds good, brother! I need a break soon myself.
 
John Smeton

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I am cutting fat and although I plan to do heavy weight, I am focusing on strict form and sometimes super-strict form*

I did a two part training session Today

Number one (from 4:00 am too 5:00 am)(home weights)

Shoulders and biceps shocker routine(note this is Not a super-set)

Side laterals (warmup of course)(strait At sides) 20-11, 35-6

Concentration curls(warmup) 20-12, 35-7

Wg upright rows 2(35) 8,8,8

Barbell curls 2((35) 4

Strait out DB hold at sides - 20 lbs, 20 seconds

Barbell forarm curls 2(10) 11

DC forarm stretch 90 seconds




About 7 p.m.

Acitivity center GYm, back and rear delts

Lat Pulldown behind head(like a bicep pose, any lower can cause injurie(s)) 180-6,9,2

Hyper Extensions (slanted station) 18, 10, 10 I did the slow negative and explosive postive and held the back strait

Cable Rows 180-8, 160-8, 160-8

Standing Two arm db rows 45-10, 35-15, 40-13 i really focused on squeezing my back muscles so much that I felt every muscle working, that was to be worked.

Back extension machine 100-20, 175, 15

Dc hanging Back stretch 50 seconds

Rear delts 100-20, 115-12, 8

Than another Dc hanging cg back stretch : one minute

This stack is going nicely.

Citruvol seems to increase endurance. Carnage is some good-stuff!. Kreaceps is working.
 
ncangey0513

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Glad to see you're back in the gym! Nice workout, also. :cool:
 
John Smeton

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Glad to see you're back in the gym! Nice workout, also. :cool:
Thanks. Who is the girl on your actavar?

Im taking 2 capsules of Carnage pre workout, 2 post, and four spaced out at least 6-12 hours apart.

Today was Chest and front delts

Incline Smythe(bench on 25-30 degrees) 225-2, 205-4,5

Tryed What Charles Glass recommends for more chest training, tie in area, arms in..Incline Db 85 lbs-4 or 5 x's (I noticed when I put my arms wider Its very easy, this way really makes the weight lower; however if it works , thats all that matters)

Chest Press Machine 250-4,5

pectoral Fky Machine 220-6. 5,4

Cable Crossovers 50-4

Front Db raises (one arm at a time[one minute rest in between each arm]) 40-6,6,8

Cardio

Treadmill 4.5 speed. 9.0 Incline 10 minutes

Ski Machine 5 minutes strait
 
ncangey0513

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No idea. Found her on google. Liked the nipple/boobie combination, and felt more people should see her. :)
 
John Smeton

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Im taking the Kreaceps after training. The R-ala works for me best postraining.

Calves, Neck, Abs(explosive!) and Cardio

Dc Standing Calves 300-6 x's

Nech raises off bench 25-8,6

Explosive hip thrust 15,15,15

Hanging Leg raises 15,15,12

Warmup ski machine

Cardio 4.0 Speed, 10.0 Incline 15 minutes(sweat hard)
 
John Smeton

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Ysterday I moved foyr hgours away from home to Murfreesboro Tn, a college campus Im staying at I have my own place, all i have is "bodybuilding" food. I think itl make my bodybuilding lifestyle better.

Yesterday moved all my struff in and got in about an hour of cardio give or take.

I dont have access to a cpu , only the campus's cpu.

In about thirty minutes Im doing Back and Rear delts.

The stack is coming along very nicely. Two thumbs up!
 
ncangey0513

ncangey0513

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Ysterday I moved foyr hgours away from home to Murfreesboro Tn, a college campus Im staying at I have my own place, all i have is "bodybuilding" food. I think itl make my bodybuilding lifestyle better.

Yesterday moved all my struff in and got in about an hour of cardio give or take.

I dont have access to a cpu , only the campus's cpu.

In about thirty minutes Im doing Back and Rear delts.

The stack is coming along very nicely. Two thumbs up!
That's the same thing I'm going to do once I go away in a few months. Seems like it'll make it all the easier to diet if I have no choice but to eat healthy foods. :food:
 

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