John's training log

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  1. On a negative note shouldder is pulled will not do any thing that aggravates it.had to abandon my normal routine (today would have been decline press)

    Low Incline flys 60 lbs= 8 x's
    incline smith super wide grip 145lbs=15 lbs

    Larry scott dumbell press 50=12 x's, 50 =10 x's surprising I can do these and can no5t fo decline press it is mostly any kind of chest press I can not do or side laterals

    nautilus Tricep extension 100 lbs= 10 x's 130 lbs= 7 x's
    behind the head cable rope extensions 85=10 x's
    ez widegrip cable pushdowns 80 lbs= 16 x's

    db shrug 90 lbs= 12 x's 100lbs= 12 x's

    On a positive note I lost some off my waist on the tape measure. The goal is losing this body fat.

    nutrition is still calorie cycling for fat loss averaging 2,800 per day
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  2. Quote Originally Posted by smeton_yea View Post
    On a negative note shouldder is pulled will not do any thing that aggravates it.had to abandon my normal routine (today would have been decline press)

    Low Incline flys 60 lbs= 8 x's
    incline smith super wide grip 145lbs=15 lbs

    Larry scott dumbell press 50=12 x's, 50 =10 x's surprising I can do these and can no5t fo decline press it is mostly any kind of chest press I can not do or side laterals

    nautilus Tricep extension 100 lbs= 10 x's 130 lbs= 7 x's
    behind the head cable rope extensions 85=10 x's
    ez widegrip cable pushdowns 80 lbs= 16 x's

    db shrug 90 lbs= 12 x's 100lbs= 12 x's

    On a positive note I lost some off my waist on the tape measure. The goal is losing this body fat.
    nutrition is still calorie cycling for fat loss averaging 2,800 per day
    Great news.
    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
    •   
       


  3. Quote Originally Posted by pembroke3355 View Post
    Great news.
    I like the positive attitude Don.

    today 45 minutes cardio on empty stomach

    six hours later 30 minutes cardio, ring of fire ab routine(Larry Scott routine)
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  4. Quote Originally Posted by smeton_yea View Post
    I like the positive attitude Don.

    today 45 minutes cardio on empty stomach

    six hours later 30 minutes cardio, ring of fire ab routine(Larry Scott routine)
    I do not know anything this routine. Could you give me some more info on it.
    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

  5. Quote Originally Posted by pembroke3355 View Post
    I do not know anything this routine. Could you give me some more info on it.
    http://www.larryscott.info/ringoffire.html
    Larry Scott promotes it as the best thing for the ab and what helped him achieve his small waist

    today 30 minutes cardio

    four hours later biceps, forearms, back width, back thickness

    preacher dumb bell curls
    35 lbs=14x's rest pauses
    preacher strait bar curls
    40 lbs= forgot to count (15 to 20 maybe)
    21 cables(wide grip) 60 lbs

    one arm reverse cable curl
    30 lbs=forgot to count 20 maybe

    Nautilus Pullover 170 lbs=16 x's
    110lbs=~

    T bar rows 4 plates=8, 4 plates=12
    cable rows(close grip bar) 115lbs=15x's

    cardio 30 minutes
    abs (did my training partners ab routine today it works very well)
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    •   
       


  6. Friday

    the equipment to do Donkey Calve raises was down so I had to substitute nautilus leg press calve raises instead did three rest pauses sets at 310 lbs= 12 reps

    incline Glute ham raises
    bodyweight=12x's
    35 lbs9 x's

    smith front squats
    195lbs=7 x's
    145=12x's

    abductor 50lbs=20x's
    adductor 50 lbs=20x's

    Saturday
    60 minutes cardio on empty stomach
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  7. Quote Originally Posted by smeton_yea View Post
    http://www.larryscott.info/ringoffire.html
    Larry Scott promotes it as the best thing for the ab and what helped him achieve his small waist

    today 30 minutes cardio

    four hours later biceps, forearms, back width, back thickness

    preacher dumb bell curls
    35 lbs=14x's rest pauses
    preacher strait bar curls
    40 lbs= forgot to count (15 to 20 maybe)
    21 cables(wide grip) 60 lbs

    one arm reverse cable curl
    30 lbs=forgot to count 20 maybe

    Nautilus Pullover 170 lbs=16 x's
    110lbs=~

    T bar rows 4 plates=8, 4 plates=12
    cable rows(close grip bar) 115lbs=15x's

    cardio 30 minutes
    abs (did my training partners ab routine today it works very well)
    Thank you for the link 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

  8. Sunday
    45 minutes cardio empty stomach(lower to moderate, a bit of both)

    Monday (shoulder still messed up on anti-inflammatories)
    Lower incline dumbbell press
    85 lbs=8x's, 4 x's
    pec dec 120 lbs= 12x's

    Seated Smith(to chin)
    145=20 x's (3 rest pauses)

    nautilus tricep extension
    110= 22x's(3 rest pauses)
    over the head rope tricep extensions
    85lbs= 15x's
    Wide grip-ez-bar- cable push downs
    85lbs=17x's

    standing db shrugs 100 lbs= 12 x's

    10 minutes of super high intensity cardio after training

    Tueday(today)
    Standing Dumb bell curl
    50 lbs=13 x's(3 rest pauses)
    strait bar preacher curl 45 lbs=15x's
    21 cables(widegrip) 70 lbs

    reverse cable curls 70 lbs= 15 x's (may have to cut these aggravated shoulder)

    close-middle grip underhand pulldown
    (yates style)
    180 lbs=15x's(3 rest pauses)
    nautilus pullover
    120lbs= 12x's

    Deadlift
    350lbs= 8 x's(great form) PR (Ive done 365 a couple months ago 8 x's on rack deads below the knee. This is a PR on full deads.
    335lbs=8 x's
    cable rows 120 lbs=10x's
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  9. Damn bro. I hope that shoulder gets well soon.
    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

  10. Quote Originally Posted by pembroke3355 View Post
    Damn bro. I hope that shoulder gets well soon.
    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
    Facebook Great Physique Fitness
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  11. 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.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  12. 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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  13. 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

  14. 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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  15. 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

  16. 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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  17. 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

  18. 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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  19. 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)
    Facebook Great Physique Fitness
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  20. 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

  21. 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)

  22. 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

  23. 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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  24. 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.
    Facebook Great Physique Fitness
    Twitter SmetonFitness
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  25. 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
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