Smeton's Incarnate Log by Palo Alto Labz

[John Smeton]

Hey I took my first serving today. Im doing DC training three days per week. Taking in 2,500-3,000 calories. Adjusting to 3,000 from my current cutting diet. I expect some strength gains and joint feeling good. Cissus has PUBMED research on joiunt healing, increasing muscle mass, decreasing fat and a healthy body. Beta Alanine as your probally know is for strength, endurance, anti-aging, by increasing carosine levels.

New place TRaining(Activity Center, used to train here three years ago) Some exercises Im goign to have to do old school, like hack squats because this gym doesnt have a hack squat machine and other machines) Also this gym doesnt have heavy DB's.

Today Quads , Hams, Calves , Biceps, Forarms

Front squats 2(45 and 10's) 4x's ,(rest-pause 15 breathes) 2(45)-4/4

SLDL wide stance, butt out) 255-9/3/3

Standing Smythe calve raises on block(shoes off) 185 or 2(45 and 25)-8

Deadarm curls 45-6/3/3

Hammer (strict) 45-6/7/5

Ham stretch(SLDL) bar -one minute

Quad stretch one minute

Bicep stretch one minute

Forarm stretch 90 seconds

[john123131]

sub'd, good luck my friend

[John Smeton]

Today did abs. lying leg raises 3 sets 15-20, lying hip thrusts 12-15, 3 sets, and one set of crunches 15 -20 burn*

Than held a vacuum pose for a good minute

Than went swimming and running in the water.

[matthew76]

what is a vacuum pose?
*then

what's your impression of the supp?

Today did abs. lying leg raises 3 sets 15-20, lying hip thrusts 12-15, 3 sets, and one set of crunches 15 -20 burn*

Than held a vacuum pose for a good minute

Than went swimming and running in the water.

[John Smeton]

what is a vacuum pose?
*then

what's your impression of the supp?

Frank Zane done them. You suck your stomach in and hold for a minute.

So far so good.

Chest, Shoulder's. Back, Tri's

Incline Smythe(30 degree incline or less) 185-8/5/4

Neck bench 2(35)10 Dc Incline stretch 40 lbvs-50 secs

Wg upright rows (up to neck) 2(25) 4/4/4

rear delt machine 100-10

Chinups 8, (45 attached) 5/4

Cable rows(to lower chest) 200-7/4/5

Back stretch (45 attached) 50 secs

Shoulder stetch-one minute

Behind the head Db tricep extensions (one arm ) 35-9/5

Tri stretch 35- one minute

[John Smeton]

Monday 20th

Calves, Quads, Hams, Bi's, Forarms

Leg press calve raises(slipper's) 110 ~

Reverse calve raises on block ~, smythe 2(25) ~

Seated Leg press (life fitness) 490 12/5/3

Seated leg press )feet all the way at top) 390-5, (310)-3/4

Quad stretch one minute

Ham stretch One minute

Starit bar curls( elboes back, wrist slighty curled)2(25) 5/4/3

Hammer curls(strict) 45 -8/5/5

Bi stretch one minute
forarm stretch 85 secs

cardio- Walking on 15 incline 2.5- 20 minutes

[johnyq]

good luck, I'll be following along.


You taking some creatine with it since BA goes so well with it?

[John Smeton]

good luck, I'll be following along.


You taking some creatine with it since BA goes so well with it?

Yes. My creatine ran out today . Im expecting soem from The planet at my doorstep soon. Today was Back Chest, Tris, shoulders

Chest Machine 205-5/4, 190-5
Bench press to Neck(to build up calvicle, tie in area)- 2(35) 11x's.
Flat bench Db fly stretch 45 seconds 40 lbs

Deadlifts 365-1 x, 405-failed 315-7
Cg Chimups 8, (45 attached) 5/3
Dc hanging (CG) 45 secs

Behind the back side lateral cables 30-4/, 25 4/4

CG bench press 205- 7/4/3

Rear delt machine 100-11x

Dip stretch for tris 45 secs

shoulder stretch 1 min 30 secs

[John Smeton]

Today Ten minutes of Cardio on treadmill 14 Incline , 4.3 speed.

Im an Ecto so I don't need much Cardio. I do it for health reason's and keeping lean.

[EasyEJL]

subd!

[john123131]

saaaaaaaaaaawwweeeeeeeeeeet

[John Smeton]

Calves , Quads, Hams, Biceps, Forarms

Standing smythe-185-10 x's knees bent

reverse calve ~

seated Leg curl (life fitness machine) 155-8/4/3

Old School hack squats 225-6/3/2

Quad stretch 80 secs

Ham sterch (sldl) butt out one minute

Concentraition curls (wrist slight back) 45-6/3/2

Hammer curls 45 8/6/6

Forarm stretch -90 secs

* didnt do the bicep stretch the gym closed*

[warbird01]

what exactly are dead arm curls?

[John Smeton]

what exactly are dead arm curls?

Incline Db curls. Just another name for them

[warbird01]

Incline Db curls. Just another name for them

ohh
ok, thanks

[John Smeton]

Today

Chest, Shoulders, Tris and back

Decline Smythe 225 8-4-2
Chest press to neck 115 16-17 x's
Side laterals 35 6-4-4
Reverse Grip Bp (smythe) 185 7-4-4
Pulldowns 190 8-4-4
Hyerextensions 10, 10
Barbell rows 225 12 , 5
Back Hang(45) 1:20
Flat chest Db stretch 40lbs -one minute ouch
shoulder stretch1:17
Seated tri stretch 40 lbs-40 seconds

[john123131]

awesome, feeling's/thoughts on Incarnate so far?..i know its early

[John Smeton]

awesome, feeling's/thoughts on Incarnate so far?..i know its early

Joints and bones feel better. Increased muscle mass , decreased fatloss.

[john123131]

Joints and bones feel better. Increased muscle mass , decreased fatloss.

hmmmmm cant beat that eh?...nice:good:

[John Smeton]

hmmmmm cant beat that eh?...nice:good:

exactly

Thuresday

calves, hams,, bis calves, forarms

Leg press calves 110-10

Reverse calve raises 3 sets

Sldl 275 6-4-3 PR

deadarm curls 45 4-2-2

bodydrag curls -barbell-2(10)-10

front squat 155-5 145-2-2

Hammer curls (strict)45 9-6-6

Bicep static hold with 20 lbs dumbells one minute
quad stretch one minute
ham stretch one minute
forarm stretch 90 secs!