John's training log

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  1. Quote Originally Posted by smeton_yea View Post
    Doctor does not think it is anything major. He thinks it will be gone in no time.

    anytime an injury keeps nagging I do lighter stuff or if I have to I take a full month off. do some kind of rehab during that month. it is worth it if the injury can put you back years verses taking a month off and getting the best treatment you can do in your power to do.

    Today 60 minutes cardio on empty stomach

    (I have raised the intensity doing interval cardio..... moderate followed by moderate high back and forth pretty much the whole time) i love the heavy breathing

    700 calories burnt

    *while I did my PR yesterday on the dead lifts I took a motive before. today before cardio I took a motivate. Good stuff I had no real sleeping situations like some stimulants
    Congrats on the PR.
    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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  2. Feb. 11th 2010 calves, hamstrings, quadriceps

    Seated Calve raise 45+35= 10
    one leg seated calve riases 35=10x's

    Lying leg curls+3
    110=26x's

    Leg press
    6 plates=10-12 x's lost count due to blood rush
    7 plates(thats per side) 9 x's failed on 10 , spotter had to help push the sled back up as I got stuck

    adduction 50lbs=15x's

    abduction 50lbs=15x's

    Feb. 12th 2010 Chest, Shoulders, triceps

    Incline barbell press(33 degrees)
    205lbs=15x's (3 rest pauses) I have a spotter and he helped me up slightly with some fingers toward the last set so i could fully fatigue the muscle on the negative first set was 6, 3, then 5 with spotter slightly helping the positive with fingers

    Arnold press 70lbs=9x's(3 rest pauses)

    lying tricep extension(ez bar)
    65lbs=16x's(3 rest pauses)

    overhead rope extension
    90lbs=15x's

    wide grip cable pushdown
    90lbs=17x's

    Saturday Feb 13th
    cardio on empty stomach- first 25 minutes lower intensity,
    next 30 minutes alternating between medium and high intensity intervals did 6 high intensity bouts. talk about feeling good and a rush. the elliptial is easier on the kness on doing high intensity than running

    *usually ill do two cardio sessions high intensity per week. the rest are moderate intensity.

    Sunday Feb 14th took off
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  3. Quote Originally Posted by smeton_yea View Post
    Feb. 11th 2010 calves, hamstrings, quadriceps

    Seated Calve raise 45+35= 10
    one leg seated calve riases 35=10x's

    Lying leg curls+3
    110=26x's

    Leg press
    6 plates=10-12 x's lost count due to blood rush
    7 plates(thats per side) 9 x's failed on 10 , spotter had to help push the sled back up as I got stuck

    adduction 50lbs=15x's

    abduction 50lbs=15x's

    Feb. 12th 2010 Chest, Shoulders, triceps

    Incline barbell press(33 degrees)
    205lbs=15x's (3 rest pauses) I have a spotter and he helped me up slightly with some fingers toward the last set so i could fully fatigue the muscle on the negative first set was 6, 3, then 5 with spotter slightly helping the positive with fingers

    Arnold press 70lbs=9x's(3 rest pauses)

    lying tricep extension(ez bar)
    65lbs=16x's(3 rest pauses)

    overhead rope extension
    90lbs=15x's

    wide grip cable pushdown
    90lbs=17x's

    Saturday Feb 13th
    cardio on empty stomach- first 25 minutes lower intensity,
    next 30 minutes alternating between medium and high intensity intervals did 6 high intensity bouts. talk about feeling good and a rush. the elliptial is easier on the kness on doing high intensity than running

    *usually ill do two cardio sessions high intensity per week. the rest are moderate intensity.

    Sunday Feb 14th took off
    Very nice workout 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.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  4. feb 15th 2010 cardio, Biceps, back width back thickness

    upon awaking did 45 minutes lower intensity cardio

    hours later...

    ez bar curls
    85lbs=14x's (3 rest pauses)
    peacher barbell curl 65lbs=10x's

    Nautilus pullover
    120lbs=12x's
    close grip pull down
    200lbs=14x's ( 3 rest pauses)

    Underhand barbell row 225=5,with a few 3/4 movements and partials after i could not do full range.
    225=6..followed by 5 3/4 partial movements
    cable rows=125lbs=10x's

    Feb 16th 2010 Calves hams quads
    Leg press calves
    3 plates and 25(each side)=16(3 rest pauses)
    One leg seated calve raises 35=12x's

    one leg curls+3
    70lbs=18x's (3 rest pauses)

    Smith squat
    265=12x's
    235=10x's

    abs
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  5. Very nice 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.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
    •   
       


  6. February 17th 2010

    45 minutes cardio upon awaking (lower-moderate intensity)

    30 minutes high intensity intervals two minutes, power walk, 1 minute hard run repeated this 8 x's which equals about 25 minutes

    February 18th 2010

    30 minutes cardio upon awaking moderate intensity

    separated by maybe five hours of weights
    Chest Shoulders Triceps

    Decline bench press
    275=13x's(3 rest Pauses) focus on negative slowly, focus is always on the negative I used to lift like a power lifter moving the weight from a to b and when you focus on the negative muscle comes much easier[and easier on the joints])
    slight incline fly 50 lbs=8x's

    Larry scott Db press 60lbs=12 x's(3 rest pauses)
    standing side laterals 30 lbs= 10 x's

    nautilus tricep extension
    130lbs=12x's rest paused
    behind the head cable rope extensions 95lbs=10x's
    wide grip cable pushdown 95=15x's

    *Good news elbow is healed I was hesitate to go heavy and train balls to the wall on should type movements but I did train with intensity and no major setbacks so all's good currently on injuries.
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  7. Quote Originally Posted by smeton_yea View Post
    February 17th 2010

    45 minutes cardio upon awaking (lower-moderate intensity)

    30 minutes high intensity intervals two minutes, power walk, 1 minute hard run repeated this 8 x's which equals about 25 minutes

    February 18th 2010

    30 minutes cardio upon awaking moderate intensity

    separated by maybe five hours of weights
    Chest Shoulders Triceps

    Decline bench press
    275=13x's(3 rest Pauses) focus on negative slowly, focus is always on the negative I used to lift like a power lifter moving the weight from a to b and when you focus on the negative muscle comes much easier[and easier on the joints])
    slight incline fly 50 lbs=8x's

    Larry scott Db press 60lbs=12 x's(3 rest pauses)
    standing side laterals 30 lbs= 10 x's

    nautilus tricep extension
    130lbs=12x's rest paused
    behind the head cable rope extensions 95lbs=10x's
    wide grip cable pushdown 95=15x's

    *Good news elbow is healed I was hesitate to go heavy and train balls to the wall on should type movements but I did train with intensity and no major setbacks so all's good currently on injuries.
    Great news on the elbow.
    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

  8. Friday Feb 19th 2010 biceps, forearms, back width back thickness

    Seated DB preacher curl
    40lbs= 12x's(3 rest pauses)
    strait bar preacher curl
    50lbs=9x's

    one arm reverse curl
    35lbs=15x's

    nautilus pullover
    180lbs=14x's
    130lbs=10x's

    T bar rows
    4 plates=15x's, 5 plates +25=6x's (form was a bit sloppier and not as strict as usual that is okay though)
    cable rows(close grip) 130lbs=12x's
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  9. Saturday Feb 20th
    cardio moderate intensity

    Sunday feb 21st
    off

    Monday Feb 22nd 2010 calves, hamstrings , quadriceps

    Donkey Calve raises
    275lbs=13x's(3 rest pauses)
    one foot at a time seated calve raise
    35lbs=10x's

    Incline glute ham raise
    bar=10x's,
    bar=8 x's

    Smith Front Squat
    205=8x's
    155lbs=10x's

    Today February 23nd 2010 Chest shoulders Triceps

    Low Incline Db press
    90lbs=7 x's
    Flat db press
    90lbs-7-8 times lost count
    Flat dumb bell flies
    50lbs=10x's

    Seated Smith Press(to chin)
    165lbs=11x's(3 rest pauses)
    Standing side laterals
    30lbs=12 x's

    Nautilus Dip Machine
    275lbs=18x's( 3 rest pauses)
    behind the head cable extension
    100lbs=12x's
    Widegrip Cable Pushdown
    100lbs=10-12 - lost count

    Hopefully I can get some videos up the next two weeks (I want to show you me moving some weight and some proper lifting technique on certain exercises)
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  10. Quote Originally Posted by smeton_yea View Post
    Saturday Feb 20th
    cardio moderate intensity

    Sunday feb 21st
    off

    Monday Feb 22nd 2010 calves, hamstrings , quadriceps

    Donkey Calve raises
    275lbs=13x's(3 rest pauses)
    one foot at a time seated calve raise
    35lbs=10x's

    Incline glute ham raise
    bar=10x's,
    bar=8 x's

    Smith Front Squat
    205=8x's
    155lbs=10x's

    Today February 23nd 2010 Chest shoulders Triceps

    Low Incline Db press
    90lbs=7 x's
    Flat db press
    90lbs-7-8 times lost count
    Flat dumb bell flies
    50lbs=10x's

    Seated Smith Press(to chin)
    165lbs=11x's(3 rest pauses)
    Standing side laterals
    30lbs=12 x's

    Nautilus Dip Machine
    275lbs=18x's( 3 rest pauses)
    behind the head cable extension
    100lbs=12x's
    Widegrip Cable Pushdown
    100lbs=10-12 - lost count

    Hopefully I can get some videos up the next two weeks (I want to show you me moving some weight and some proper lifting technique on certain exercises)
    Very nice.
    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

  11. Nice workouts! How are you enjoying training chest / shoulders together? I find i have to take a break from the pairing as my front delts get to fried after a while.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  12. Quote Originally Posted by smeton_yea View Post

    Hopefully I can get some videos up the next two weeks (I want to show you me moving some weight and some proper lifting technique on certain exercises)
    that would be awesome

  13. Quote Originally Posted by pembroke3355 View Post
    Very nice.
    Quote Originally Posted by punthra View Post
    Nice workouts! How are you enjoying training chest / shoulders together? I find i have to take a break from the pairing as my front delts get to fried after a while.
    Punthra,I have been training Dc training since 2007 this way. (had one year lay off of total upper body)

    To answer your question in two parts:

    A. Never had a problem with front delts being beat up and I really do not go that heavy they just respond well . I've had a couple comments one from a good friend and training partner and another from a friend that my shoulders are one of my better body parts genetically.

    You move much heavy weight than myself last time I checked so I can see where training shoulders after Chest could take its toll.

    B.For a person who genetically has weak shoulders I probably would recommend training them on a separate day and first. I never have had a problem with shoulders so I do not put any special emphasis on them.

    Thank you for the Question
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  14. February 25th 2010 Biceps, back width Back thickness

    Standing Dumb bell curl
    50lbs=14x's ( 3 rest pauses) squeeze at top -n- slow negative(pretty much I do slow negatives on all exercises except maybe the Smith squat and dead lift
    preacher curls=55lbs=10x's
    Cable 21's 90lbs

    Close-Middle grip underhand Pull down(Yates's way)
    200lbs=13x's(3 rest pauses)
    Nautilus Pullover
    130lbs=12x's

    Deadlift-form could have been better and smoother no going too far back This is a bad habit and I need to conciously pay more attention going back like that is bad for the spine) I did not go to failure because I know what my CNS can take and what it can not. I have legs tomorrow and I could of tried to do more but my Cns said no
    350=6x's
    365=5x's
    YouTube- Deadlifts on February 25th 2010.wmv
    low n close grip Cable rows
    140lbs=12x's

    Before I lifted I took Anabolic Innovations motivate which perks me up a bit. Also drank some onion juice today. I know these are small things every little detail adds up to the big picture. when one has millions upon millions of little things going it adds up to some big changes.
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  15. Quote Originally Posted by smeton_yea View Post
    February 25th 2010 Biceps, back width Back thickness

    Standing Dumb bell curl
    50lbs=14x's ( 3 rest pauses) squeeze at top -n- slow negative(pretty much I do slow negatives on all exercises except maybe the Smith squat and dead lift
    preacher curls=55lbs=10x's
    Cable 21's 90lbs

    Close-Middle grip underhand Pull down(Yates's way)
    200lbs=13x's(3 rest pauses)
    Nautilus Pullover
    130lbs=12x's

    Deadlift-form could have been better and smoother no going too far back This is a bad habit and I need to conciously pay more attention going back like that is bad for the spine) I did not go to failure because I know what my CNS can take and what it can not. I have legs tomorrow and I could of tried to do more but my Cns said no
    350=6x's
    365=5x's
    YouTube- Deadlifts on February 25th 2010.wmv
    low n close grip Cable rows
    140lbs=12x's

    Before I lifted I took Anabolic Innovations motivate which perks me up a bit. Also drank some onion juice today. I know these are small things every little detail adds up to the big picture. when one has millions upon millions of little things going it adds up to some big changes.
    Damn very impressive!!!!!!
    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

  16. Hey very good!

    Thank you for the video. Impressive!
    Sleep Supplement 3Z BCAA: Red Raspberry and Lemon flavors
    HGH/sleep enhancer: HGHpro
    Test Booster: TestoPRO and STOKED!
    Preworkout: MANIAC Fruit Punch and Pink Lemonade

  17. February 26th 2010 Calve hamstrings Quadiceps

    seated Calve raise(giving me knee pain may have to cut them)
    two 45's= 7 x's

    Lying leg curls +3 (+3 is a technique from the Dc inventor)
    130lbs=13x's(two rest pauses)

    Leg Press
    6 plates+25=7-8 x's(lost count went down too low hips started to raise up and knees hurt in bottom position so cut the set short i had more in me)
    7 plates+10=10x's (no pain)

    over the weekend cardio on one or both days

    March 1st 2010 Chest shoulders triceps

    Incline Barbell press(33 degrees)
    210lbs=14 x's (3 rest pauses)

    Arnold press
    70 lbs=10x's(3 rest pauses)
    side laterals
    35lbs=10x's

    Lying tricep extension(yates style)
    70lbs=15x's(3 rest pauses)
    widegrip pushdown 110lbs=15x's
    one arm reverse forgot

    March 2nd 2010

    cardio 30 minutes moderate-high intensity intervals

    separated by biceps forearms back width back thickness

    Ez bar curls
    105lbs=17x's(3 rest pauses)
    preacher barbell
    60lbs=7x's

    preacher reverse ez bar
    45lbs=7x's

    close grip pulldown(close grip handle)
    200lbs=13x's(3 rest pauses)

    underhand barbell rows(yates way)
    225=7x's then when I could not do full range finished it with partials
    225=8x's followed by partials when full range of motion could not be done

    cable rows(yates way-widegrip)
    100lbs=6x's

    March 3nd 2010

    high intensity cardio intervals 30 minutes
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  18. Great looking workouts!!!
    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

  19. Looking good man!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  20. March 4th 2010 Calves Hamstrings, Quads

    Leg press calves(3 rest pauses)
    4 plates(each side)=15x's

    I have an injured muscle tendon by my calve attachment going to Doctor to get that check out along with shoulder and right Elbow.

    One leg curls +3 (Dc technique by the man himself)
    70lbs=11x;s I only could do one strait set because it hurt so bad and I sensed an injury if I pushed farther so i kept it to one set.

    Smith Squats
    275=5x's, 240 =13x's
    I really feel my calorie restriction diet(losing body fat) and all the leg work on cardio and only eating one meal before took its toll on strength I did 265=12x's last time I did these two weeks ago. Its a reality I am dealing with.

    YouTube- March 5th 2010 Smith Squats
    --------------------------------------------------------------------------------
    March 5th 2010 Chest shoulders Triceps

    decline barbell
    285lbs=13 x's(3 rest pauses) * I brung my camera to the gym and in the middle of my first set I realized I forgot.
    Incline 33 degree db flies
    50lbs=12x's very slow and controlled

    Seated Db press
    65lbs=13x's(3 rest pauses)
    standing side laterals
    35lbs=10x's

    I could not do my scheduled exercise becausse of right elbow pain on the warmup on the exercise so I had to switch to an exercise that treats my elbows well.and that is the
    Nautilus Dip Machine
    280lbs=22x's

    50
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  21. Keep killing it John! The numbers may drop but it's the physique that matters man. You'll do great!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  22. Quote Originally Posted by punthra View Post
    Keep killing it John! The numbers may drop but it's the physique that matters man. You'll do great!
    I am taking a week break either lightweights or no weight then Ill start training hard in a week. My body is beat as Ive been beating it for the last six weeks

    You are right Jason the physique is what matters and time away from competing is what a body builder can focus on for sheer strength.

    It is a battle as last year I struggled with wanted to keep moving heavy weights with all out intensity> I learned this from Dorian Yates as I have been communicating with him and he answered me if there was one thing he would do different it would be to back off the intensity the last 6-8 weeks of competition because there is no point with the calories reduced your really not going to build any muscle at all--That was his answer so i know it may be hard to back off being an animal in the gym but *remember when body fat is low, glycogen is as well, the joints are not as lubercated and suspectical to injury we risk it.

    a good point Dante Trudel made was if you do the "off-season" right by building thick dense muscle by lifting like a beast then come contest time you'll keep most of it and come in thick on stage.

    fat loss from last years experience the focus must be on body fat loss primarily the last 12 weeks, or however long it'll take to reach contest ready body fat levels
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  23. Quote Originally Posted by smeton_yea View Post
    I am taking a week break either lightweights or no weight then Ill start training hard in a week. My body is beat as Ive been beating it for the last six weeks

    You are right Jason the physique is what matters and time away from competing is what a body builder can focus on for sheer strength.

    It is a battle as last year I struggled with wanted to keep moving heavy weights with all out intensity> I learned this from Dorian Yates as I have been communicating with him and he answered me if there was one thing he would do different it would be to back off the intensity the last 6-8 weeks of competition because there is no point with the calories reduced your really not going to build any muscle at all--That was his answer so i know it may be hard to back off being an animal in the gym but *remember when body fat is low, glycogen is as well, the joints are not as lubercated and suspectical to injury we risk it.

    a good point Dante Trudel made was if you do the "off-season" right by building thick dense muscle by lifting like a beast then come contest time you'll keep most of it and come in thick on stage.

    fat loss from last years experience the focus must be on body fat loss primarily the last 12 weeks, or however long it'll take to reach contest ready body fat levels
    The vids have been awesome. Thank you.
    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

  24. Alright Saturday got intensity cardio in

    Sunday
    biceps curls 115=8x's

    Monday
    Incline dumb bell press(33 degrees)
    85lbs=12x's
    Larry scott style dumb bell press
    50lbs=12x's
    underhand grup oulldown(yates style)
    200lbs=8x's
    underhand barbell rows(yates way)
    225lbs=8x's plus when i could not get full range any more partials
    boxing light for a few minutes
    boxing hard as I could for a minute or so
    cardio high intensity 10 minutes

    alright my joints have been bothering me a bit(not bad) I could still keep going and I am going to take this week with light weight workouts with not full intensity , maybe light cardio, nothing taxing and come back next week.

    During these last 6 weeks I have lost off the waist , on the tape measure, did not get my 3 inch loss goal, still lost though.

    Last six week recap

    Diet has been 2,800-3,000 calories on average during this time as it was a fat loss diet.

    Supplements
    Anabolic Innovations cycle support(all six weeks)
    Hdrol 75 mgs six weeks lost a tad of body fat (1-2% maybe 3 at the most)gained nice strength/muscle most of all health was perfect and I contribute it to cycle support.
    creatine added 3 weeks ago
    thyrotabs had 2/3 a box left these lasted a couple weeks
    of course Whey protein on average I use 8lbs a month
    Shaklee Vita-lea
    Beta alanine(started a week or so ago)
    Lean Xtreme started this after the thyrotabs a week or so ago
    Spring Valley Fish oil(ten per day during the six weeks, now it is down to six per day I take fish oil year round but I cycle it sometimes I go higher for weeks and sometimes lower)
    Acidophulis(proboitic) every day
    Nows Super digestive enzymes
    Mus-l-blast(maltodextin, bcaa, glutamine peptide post workout powder with vitamins in it-good stuff)
    Spring Valley Glucosamine chondroitin plus joint lubricants

    Started stoked today
    and taking most of these supplements even though I am taking a week of light or no weights taking lean xtreme, creatine beta alanine pretty much all the above.

    On a similar note I am just getting started using over the counter anabolics which are okay in the NGA currently, or at least hdrol is.I topped in at 250 lbs my heaviest ever w(while losing body fat) and 244 on an empty and shoes off in the morning.(250 was after two meals and shoes on)

    If I did use any illegal steroids and decide to compete in another organization that does not test well that is my choice and as of right now I feel I can do little cycles like this and make big gains. I see guys on this board stacking stuff and high dosage and not getting no more than 200-225lbs and I looked as good as them with out using a hormone.

    I truly believe that diet is key, it took me years upon years to get my diet down, and I still have more to learn. My good friends in the gym tell me I have the genetics as we share what we use , and they know the supplements I use, a current friend wants to put me on 350 mgs of testosterone a week and told me he suspect Id grow to 260 lbs easy he said off of low dose. I told him no or I could not compete in the NGA and I am hesitate of doing anything illegal, even if I think it can be used safely. It feels good to be respected for my hard work.

    yes Hdrol is a hormone and I thought it wortked well for myself. Only thing it is legal and most others are not.

    My point is I look at my friends diets and I see room for so much improvement
    (I see improvement for myself many many times that it is hard to stuff down food all the time 24/7 and see where I could do much better) In my opinion any one can get big though diet and many are not patient enough to get diet in order and train like a beast.Then again, hearing my two good friends(interpersonal friends) currently, tell me how genetically gifted it is good to hear.

    After seeing how well I responded to a hdrol cycle It simply blew my mind. Me not using any hormones for all those years has payed off at as I keep telling every one I got up to 230 lbs , 18 inch arms 27 inch thoughts with out ever using a hormone.

    I had blood work and blood pressure tests and everything came back perfect.The Cycle support really helped lessened side effects in my opinion from my knowledge of the ingredients I highly recommend it for any anabolics or even for good health. Look at the ingredients and study what they do or if you have any questions pm me and Ill help you.
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  25. hopefully you recover from the injuries soon

  26. Quote Originally Posted by smeton_yea View Post
    Alright Saturday got intensity cardio in

    Sunday
    biceps curls 115=8x's

    Monday
    Incline dumb bell press(33 degrees)
    85lbs=12x's
    Larry scott style dumb bell press
    50lbs=12x's
    underhand grup oulldown(yates style)
    200lbs=8x's
    underhand barbell rows(yates way)
    225lbs=8x's plus when i could not get full range any more partials
    boxing light for a few minutes
    boxing hard as I could for a minute or so
    cardio high intensity 10 minutes

    alright my joints have been bothering me a bit(not bad) I could still keep going and I am going to take this week with light weight workouts with not full intensity , maybe light cardio, nothing taxing and come back next week.

    During these last 6 weeks I have lost off the waist , on the tape measure, did not get my 3 inch loss goal, still lost though.

    Last six week recap

    Diet has been 2,800-3,000 calories on average during this time as it was a fat loss diet.

    Supplements
    Anabolic Innovations cycle support(all six weeks)
    Hdrol 75 mgs six weeks lost a tad of body fat (1-2% maybe 3 at the most)gained nice strength/muscle most of all health was perfect and I contribute it to cycle support.
    creatine added 3 weeks ago
    thyrotabs had 2/3 a box left these lasted a couple weeks
    of course Whey protein on average I use 8lbs a month
    Shaklee Vita-lea
    Beta alanine(started a week or so ago)
    Lean Xtreme started this after the thyrotabs a week or so ago
    Spring Valley Fish oil(ten per day during the six weeks, now it is down to six per day I take fish oil year round but I cycle it sometimes I go higher for weeks and sometimes lower)
    Acidophulis(proboitic) every day
    Nows Super digestive enzymes
    Mus-l-blast(maltodextin, bcaa, glutamine peptide post workout powder with vitamins in it-good stuff)
    Spring Valley Glucosamine chondroitin plus joint lubricants

    Started stoked today
    and taking most of these supplements even though I am taking a week of light or no weights taking lean xtreme, creatine beta alanine pretty much all the above.

    On a similar note I am just getting started using over the counter anabolics which are okay in the NGA currently, or at least hdrol is.I topped in at 250 lbs my heaviest ever w(while losing body fat) and 244 on an empty and shoes off in the morning.(250 was after two meals and shoes on)

    If I did use any illegal steroids and decide to compete in another organization that does not test well that is my choice and as of right now I feel I can do little cycles like this and make big gains. I see guys on this board stacking stuff and high dosage and not getting no more than 200-225lbs and I looked as good as them with out using a hormone.

    I truly believe that diet is key, it took me years upon years to get my diet down, and I still have more to learn. My good friends in the gym tell me I have the genetics as we share what we use , and they know the supplements I use, a current friend wants to put me on 350 mgs of testosterone a week and told me he suspect Id grow to 260 lbs easy he said off of low dose. I told him no or I could not compete in the NGA and I am hesitate of doing anything illegal, even if I think it can be used safely. It feels good to be respected for my hard work.

    yes Hdrol is a hormone and I thought it wortked well for myself. Only thing it is legal and most others are not.

    My point is I look at my friends diets and I see room for so much improvement
    (I see improvement for myself many many times that it is hard to stuff down food all the time 24/7 and see where I could do much better) In my opinion any one can get big though diet and many are not patient enough to get diet in order and train like a beast.Then again, hearing my two good friends(interpersonal friends) currently, tell me how genetically gifted it is good to hear.

    After seeing how well I responded to a hdrol cycle It simply blew my mind. Me not using any hormones for all those years has payed off at as I keep telling every one I got up to 230 lbs , 18 inch arms 27 inch thoughts with out ever using a hormone.

    I had blood work and blood pressure tests and everything came back perfect.The Cycle support really helped lessened side effects in my opinion from my knowledge of the ingredients I highly recommend it for any anabolics or even for good health. Look at the ingredients and study what they do or if you have any questions pm me and Ill help you.
    I loved h-drol when I ran it. I also have my bloodwork from the day after pct and it was pretty good.
    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

  27. Glad you enjoyed the h-drol! Hope everything heals up soon.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

  28. We all wish you a speedy recovery.
    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

  29. Thanks Don and Jason.

    I think the week off healed some things up or at least reset things. I always do 5-6 weeks of intensity training then a week of light or no weights.

    My insurance got me hooked up with an orthopedic and I am having 3-4 MRI scans done where I have been having minor challenges. For all I know all I needed was a week off.

    I go by the advice Dorian Yates gave and that is if something is bothering you, get an mri and get it treated even if it means taking a whole month off because it is much more worth it to take a month off then keep having the existing inflamed tendon or whatever it is limit things.

    I am doing friction massage on any thing that feels inflamed followed by icing.

    Over this week I have been getting my cardio in.

    The NGA Nashville Night of Champions 2010 has been changed to November.

    I have been invited to do the North Carolina NGA show June 5th by Shawn a fellow NGA competitor and the NGA super pro qualifier Alabama show by Scott 'Old Navy" Hutts who has a log on here in this section.

    as of right now I can not say if I'll be doing these shows. One thing is for sure The NGA Nashville.

    I added in some Glycobol in today and stomach was feeling different. Off to the gym in a second.
    Facebook John Smeton Fitness
    youtube JohnSmetonFitness1
    Twitter SmetonFitness

  30. Quote Originally Posted by smeton_yea View Post
    Thanks Don and Jason.

    I think the week off healed some things up or at least reset things. I always do 5-6 weeks of intensity training then a week of light or no weights.

    My insurance got me hooked up with an orthopedic and I am having 3-4 MRI scans done where I have been having minor challenges. For all I know all I needed was a week off.

    I go by the advice Dorian Yates gave and that is if something is bothering you, get an mri and get it treated even if it means taking a whole month off because it is much more worth it to take a month off then keep having the existing inflamed tendon or whatever it is limit things.

    I am doing friction massage on any thing that feels inflamed followed by icing.

    Over this week I have been getting my cardio in.

    The NGA Nashville Night of Champions 2010 has been changed to November.

    I have been invited to do the North Carolina NGA show June 5th by Shawn a fellow NGA competitor and the NGA super pro qualifier Alabama show by Scott 'Old Navy" Hutts who has a log on here in this section.

    as of right now I can not say if I'll be doing these shows. One thing is for sure The NGA Nashville.

    I added in some Glycobol in today and stomach was feeling different. Off to the gym in a second.
    Sounds good take it easy 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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