John's training log
- 12-12-2009, 03:10 AM
John's training log
Today is December 12th 2009. The purpose of this log is to record what I did during this time so one day I can look back on it and use it for information, help people, and help me with my goals.
I have started a new intensity program, designed to fit my current goals. Toward my last training phase(DC two way split) my joints were aching and took a week break off all weights and another week of light weights/trying new exercises.
Last blast I was failing at 6-8 reps, which I can not do this all the time, I would like to because these is the rep range in my opinion that builds the best mass, for upper body;however I am a believer in cycling intensity and rep ranges so these next four weeks I'll be failing in the 10-12 rep range on most exercises to give my joints a break.
I believe form is crucial and use the slower negatives and exploding positives which recruit more white fiber muscles. White fiber muscles are the muscles responsible for the most muscle growth. Red fibers are endurance. Quick fact: you can stimulant white muscle fibers and red muscle fibers by using white fiber training; however, the opposite is NOT true you can not stimulate white muscle fibers with red muscle fiber training(thats high rep-endurance training).
This is a great training technique to change white muscle fibers..of course some people are genetically born with more white fibers and you can not change this fact but you can sure recruit the ones you do have to the maximum from what I understood out of the Joe Weider training principals.
Most of all this information I got from other people. Dorian yates, Doggcrapp, Joe weider principals, various others.
Next four weeks goals: lose an inch on the waist and gain 0.25 inch on arms.
followed my a week of light or no training
followed by four weeks of continued fat loss, and allowing the failure at 6-8 reps (ill determine this goal after i finish these next four weeks)
Nutrition is down to a science right now I am taking in 3,500 calories 350 protein, 350 carbs, and 75 grams of fat. I count everything on paper every day. I will not be writing this down as I have it on paper.
Sleep 8-10 hours per night on average.
Training: in one of the above paragraphs and you'll see it as I write it down...intensity training in general and as far as I am concerned is the best to make the most gains.
*note* sets are done with a slow negative, slight pause and exploding up. This is the technique that recruits more white fibers.
Cardio: 60 minutes twice per week, 30 minutes twice per week. all four sessions are done on an empty stomach upon awaking.
Supplements: Lean Xtreme, maybe Ec stack (I do not use stimulates at all and if it causes too much discomfort/sleep issues I stop), glycobol, stoked, joint complex, whey protein,super digestive enzymes, acidophulus, mus-blast(post training formula with glutamine peptides),creatine( I do creatine cycling 3-4 days at 20-25 grams per day, then a 3-4 day break than repeat)multi, sometimes extra vitamins if I think i can benefit from them...
with all this said nutrition is the most important and has to be in place before one can make gains. I know I am not taking in huge amounts of calories like I was so my recovery is limited to some degree..and usually during cutting phases if a person does gain muscle it is nothing like taking surplus calories. That is one of the reasons I believe in not staying super lean year round I believe to put on muscle you have to add at least some body-fat and that is what works for myself.
I am still in the 'quote' 'unquote' "off season" and have a six-seven months until my next competition. my goal with this is to slowly cut, not hardcore contest preparation phase and when I start contest preparation for the body fat to be at around ten percent so I can come in good conditioning.
Last weeks weight was 243 Ill update on this. Furthermore, My main goal is the one inch waist reduction and the 0.25 gain in the arms.
I think when doing a strict contest prep it is most likely that a person will not add any muscle mass, I am not saying impossible, just in my opinion , unlikely. Thats why if a person does the off season right they'll have the mass come pre-contest and can really focus on getting shredded instead of worried about being a mass monster coming into the show. worry about the monster mass during the gaining phase.
On hormones: yeah I am going there. My organization NGA allows over the counter only, however, if they cause a positive for anything the competitor is banned. With the recent happenings with the FDA the rules may change,we will see.Which I do not understand why the NGA does not make over the counter only and I am fine with their current rules. I am hesitate about using over the counter hormonal stuff even though it is okay with the NGA so if I am pretty unsure something would cause a positive then I simply follow the Nga's rules and stay away. If I ever want to compete in another organization that is my choice.In addition, I generally stay away from this kind of talk because many people have debating issues with it but wanted to put it out there.
On size: at 23 years old I got my arms up at 18.5 inches pumped without ever using any kind of hormone. my legs 28 inches at the time and 230 lbs.I think that is pretty good for a natural bodybuilder never using a hormone in his life. I see so many guys that do not know how to eat for size and yet take every "super supplement"under the sun, come off and lose their size. I am not going to debate but I truly feel nutrition is where the gains are at..eating big, training intense like you mean it, and sleep. I truley think and feel that hard work carried me though and many people blame their genetics for lack of progress. I say it is intelligent hard work that carries you though
From looking back at old pictures that is why my current goal for this log is to specifically focus on arm size because my arms use to bigger than they are currently. (I had to take off upper body for a year due to a serious injury which was my fault I did not pay attention to my body with form, super heavy reps 4-6 reps for years , training though pain, ) so I think I can get them to 18.5 again and avoid injury my body.we will see...the goal now is 0.25 inch arm gain and a 1 inch waist loss by January 9th 2010.Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
- 12-13-2009, 02:44 AM
Wednesday Chest shoulders Triceps
Decline Barbell bench press 260 lbs= 13x's rest paused(I thought I would be stronger since I was coming back into a new training program. next time Ill stay here and increase the reps as this next four weeks is higher reps to give me joints a break)
barbell very widegrip neck press 95lbs= 15 x's
Larry Scott style Seated Dumbbell press 40 lbs= 25 x's
standing side laterals 20 lbs= 15 x's
Nautilus Dip machine 250 lbs= 27 x's
Standing over the head v bar tricep extensions 70 lbs= 15 x's
woke up and did 40 minutes cardio
Friday biceps, backwidth, backthickness
Seated dumb bell preacher curls 25 lbs= 25 x's
preacher barbell curls bar= 10 x's- arm started feeling funny so took it easy
one arm cable reverse curls 25lbs= 20 x's
nautilus pullover(yates technique) 120 lbs= 27 x's (rest pauses)
nautilus pullover 80 lbs= 15 x'ss
Old school T bar rows 4 plates= 12 x;s, 6 plates =1 x's (too heavy without good form)
5 plates= 9 x's
back hang 50 seconds
Saturday 60 minutes cardio first thing waking up on an empty stomach , first 20 minutes is Dante's cardio calve routine,followed by treadmill I stay on about 3.0 when i get bored Ill go up to 7 for a couple minutes to get heart rate racing then slow it slow again.
about six-seven hours later Larry Scott's Ring of fire abs routineFollow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
- 12-14-2009, 12:58 AM
12-16-2009, 05:33 PM
Monday Calves, hams quads
Donkey smith machine Calve raise- 225 lbs= 15 x's
Hack machine sldl 185 lbs= 15 x's slow emphasis on form
Smith Front squat(all the way down, pause at bottom, explode up) 185=7 x's, 135=11? did not write down
Hamstring stretch 60 seconds
quadriceps stretch 60 seconds
upon awaking 30 minutes cardio, six hour later
Chest Shoulders triceps
Pec Dec 100lbs= 26 x's
widegrip barbell neck press 100 lbs= 15 x's
Seated smith military press 135lbs=22 x's
standing side laterals 25 lbs= 15x's
Triceps extension 75 lbs= 11x's
standing over the head cable extension 70 lbs= 20 x's
again until January 9th it is higher rep training due to sore joints giving them time to recover so I can train hard and heavy again..also the intensity may be a little less it is still there though with the most intensity focused on weak body parts.
Today Wednesday Dec 16th 09
60 minutes cardio ( first twenty minutes is cardio calves) did not do upon awaking I was too tired to get up today so i slept in which I had planned to do it but sometimes your body tells you not to. sleep is crucial and if I would have gotten up with how tired I was i would have done more harm then good on my body. my body needs its sleep.
Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
12-18-2009, 02:06 AM
30 minutes cardio first thing upon awaking
6 hours later biceps, forearms, back
Standing Db curls 35lbs= 35 x's-form is very strict and yes higher reps to give joints a break.
Strait barbell preacher curls- bar= 15 x's
deadarm hammer curls(Incline db hammers) 25 lbs= 20 x's
Close to middle grip underhand pulldowns 160 lbs= 20 x's
Nautilus pullover 90 lbs= 15 x's
Deadlift(Yates style these are lifted off the floor like a regular deadlift than go to about the shin as seen in blood and guts)
345- 5x's than another full deadlift rep-1 x's
back hang 40 seconds
12-19-2009, 03:41 AM
calves hams quads
seated calve raise 45+25=10
donkey calve raise (with brother on back 150 lbs) 10 x's
*calves are done very slow negative with a long stretch and exploding up)
Lying leg curl+3(+3 is a technique DC came up with) 100 lbs=22x's
Leg Press 5 plates 16 x's, 6 plates= 10 x's
12-19-2009, 08:37 PM
60 minutes cardio first thing in morning,, elliptical
machine, and 10 minutes stationary bike
weight is 239 lost 4 lbs from beginning
my endurance is really good and I think it is very possible the stoked has been helping me with endurance. In addition, it has for certain made me a horny monster.
12-21-2009, 06:15 PM
This week is Dc two way split due to the holidays and gym being closed.
Chest Shoulders Triceps Back width Back thickness
Low Incline Barbell 185=12 x's
Standing side laterals 35 lbs=16x's
Dips =20 x's
Close grip pull down 160 lbs=20 x's
Reverse Barbell row 185= 12x's, 225 lbs=8 x's
12-23-2009, 10:03 PM
Yesterday 60 minutes cardio(not on empty stomach)
Today Biceps forearms calve s quads hams
Db preacher curls 25 lbs=20 x's
scott variation barbell reverse curls 95lbs=4x's (heavy)
Seated calve raise 2 plates=8 x's
Leg press 5 plates+25=12 x's, 6 plates+25=10x's
Sldl (Yates style) 225=12x's, 275=10 x's
12-23-2009, 10:10 PM
WHOA heyyyyy I didn't even know you started this.
Way to go!
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
12-23-2009, 10:13 PM
12-24-2009, 08:20 PM
Always good to have support.
60 minutes cardio (elliptical)on empty stomach
12-26-2009, 12:24 PM
12-26-2009, 12:50 PM
I get so bored on an elliptical, even when it's while watching TV. It stays warm enough year-round to where I can run outside.
M.Ed. Ex Phys
12-26-2009, 04:56 PM
today was 65 minutes cardio on an empty stomach
calves cardio first 15 minutes, next ten elliptical, next 35 slight incline 6 at 3.5-5.0 interval.
I in no way am recommending this for every one this is just is what is working for me at this time.
I am also 250 lbs from yesterday as I allowed myself to enjoy tasting foods(and a lot) of food I normally do not eat. Probably ate five eat whatever i want meals yesterday which i normally allow one per week. feels good, feels different,however,time to get to work on the fat loss.
I got a digital scale for Christmas to weigh out my food so ill be getting even more precise with my diet. Also got a juicer to drink my vegetables when in a rush. I think so many people overlook getting their fruits and vegetables in.
I am expecting for this weight to drop in the next couple days or a week.
I usually do not log my nutrition as I write it down on a piece of paper every day with that said today i dropped my calorie intake due to no weight training, cardio no demand for the energy.This is just an idea of what I am doing right now
Today Took in
300 grams protein
This is just an example of nutrition and I will not be logging nutrition everyday.
Two days ago when I did legs I took in 315 protein, 400 carbs and 75 fat so each day varies.
I'm guessing my 65 minutes cardio burned about 775 calories. I will not be building significant if any amounts of muscle on this diet in my opinion. some people will debate and say yes you can still build muscle and that may be true;although in my opinion nothing builds muscle faster than taking in lots of clean calories like maybe instead of gaining a steady 1 lbs of muscle a month on a high calorie diet I may be only gaining 0.5 lbs a month. just a guess because big calories are needed for more muscle in my opinion.
and also with the rep range on upper body I am doing currently,to give joints a break, it is more like maintenance training.
I am using calorie cycling to get this weight off. If I feel tired and feel like I need more carbs to push more weights in the gym ill do that. Furthermore, I have not learn't every thing about my body I have learned the basics of nutrition how to get big and get cut but I still have much to learn. That is the difference between the professionals and amateurs they know their body inside and out and how it works. I know I can learn more this year about my body and how it works getting ready for this show.
Last year i learned a ton contest prep time. I know how to add the size and I am doing this up until I start my contest preparation, depending on how lean I am. Moreover, my goal right now is to lean up while still adding size so it is not a pre contest diet just a slow body fat reduction phase for the next training couple weeks and the next five weeks after that.
The above is me rambling on =) I do that sometimes
I'll try to get a video up of me in the exact same location each time around Jan 9th and another one up after I finish losing body fat.
12-27-2009, 03:06 PM
Today 60 minutes cardio on empty stomach. I could lose the body fat by eating less and not doing any cardio, I have done this many times. I like cardio because it boosts my endorphins, it is a different elevation than weights. In addition on the elliptical I close my eyes listen to my music, go inside and focus on breathing. It is just as good as meditating for myself. I do this closing eyes/deep breathing on the elliptical only
12-28-2009, 11:11 AM
12-28-2009, 11:54 PM
Today Cardio on empty stomach 30 minutes(warm up 5 minutes bike, interval,15 minutes cardio calves, elliptical 10 minutes) The cardio calve routine has really brought my calves up.They are not my best body part and have been stuck at 16 for years. after a few months of doing the cardio calve way they got up to 16.5. and now they are a tad over 17 flexed. (not pumped)
I highly recommend any one with wimpy calves do the cardio calves. your going to do cardio anyway so you might as well beef up the calves.
six hours later Chest Shoulders Triceps
Decline Barbell press 265=11x's
widegrip barbell neck press 105lbs= 15 x's
nautilus side lateral 110lbs=27 x's
(one arm at a time)
standing side laterals 25lbs=15x's
close grip bench presss 195=17x's
standing overhead v bar cable extensions 70 lbs=20 x's
12-29-2009, 11:21 AM
12-29-2009, 03:41 PM
and one to two times per week I substitute 12 mgs geranium in place of ephedrine.
Currently, my tolerance is low for stimulants and I use them once every other day.(yes even these low doses) I am trying to work my way up to one dose per day but I am a believer in keeping myself laid back and too much stimulation causes me to feel funny and I think that could stress me out so I am gradually working my way up.
no cardio today weights only. I am lowering calories today because of no cardio. Thats why i like cardio I can eat a bit more and the mood. but a person can achieve the same results though diet and if one can not get cardio in just lower calories if cutting
I tend to ramble on sometimes it helps get thoughts out of my head and onto paper and helps me when i write stuff out some times
Biceps, forearms, back width back thickness
Gironda ez bar curls 65 lbs=15x's
preacher barbell bar=17 x's
wide grip reverse preacher(larry scott range of motion) 35 lbs= 15 x's
assisted underhand chin up 100 lbs= 22x's
nautilus pullover 100 lbs= 17 x's
Underhand barbell rows 185=10. 225=4-6 lost count
Cable row(close grip) 105 lbs= ~ forgot to write down
back hang 60 seconds
In the past I have used much more weight but this is a higher rep phase until Jan 9th and impeccable form very slow down and explode up or visa or pull exercises. I really feel my muscles getting hammered.
12-29-2009, 04:38 PM
12-30-2009, 05:02 PM
today 60 minutes cardio heart rate was between 110-130 if the thing read right. I really do not count heart rate much i just do the cardio and what my body tells me. If I feel I am going to hard I do not push it. This is just meant to burn calories I could do this though diet.
12-30-2009, 05:18 PM
In!! Sorry i haven't been on here for a bit....Keep smashing those weights bro and you'll reach your goals for sure!
Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
01-03-2010, 03:23 AM
Saturday Jan 2 2010
Calves Hams Quads
Leg Press calves 3 plates on each side= 15 x's (three rest paused sets)
One legged curls+3 40 lbs= 31 x's (3 rest pauses)
(+3 is a special technique I got from the Dc inventor Dante)
smith squats all the way down 240 lbs= 10 x's, 225 = 10 x's
The 225 wore me out I almost passed out than the 240 probably needed to take deeper breathes between the set or a longer rest or both
I might put some videos on from time to time no promises though I have to learn how to use movie maker. edit clips, make nice videos
01-03-2010, 05:02 PM
01-03-2010, 05:33 PM
01-04-2010, 12:14 PM
01-05-2010, 11:10 PM
Yesterday Chest shoulders triceps traps
Incline bench 185=12 x's
widegrip flat bench to the neck 110lbs= 13x's
Larry Scott seated db press 45 lbs= 18 x's
standing side laterals 30 lbs= 15 x's
Nautlius dip machine 260 lbs= 21 x's
standing behind the head v bar tricep extensions 75lbs= 15 x's
Traps standing db shrugs 90 lbs= 10 x's
Today biceps forearms, back width back thickness
seated db preacher curl 30 lbs= 16 x's
strait bar preacher = 15 x's
One arm reverse curl 25lbs= 20 x's
Nautilus Pullover 130 lbs= 24 x's
nautilus pullover 100 lbs= 10 x's
T bar rows 4 plates 8 x's, 4 plates=6 x's and I can heave a lot more but I focus on a slow negative and exploding up on every exercise except stuff like squats dead lifts ,and rack dead lifts.
I feel I am getting more muscle growth from the slow negative and exploding up than just lifting the weight. I'll let my body do the talking when i go on stage and I may take some videos coming in to the show just for progress.
01-06-2010, 11:02 AM
01-06-2010, 07:31 PM
I would like to do one in Atlanta on June 5th and the super pro qualifier in Alabama since they are not that far away and these are not for certain and am not making promises I can not keep, while there is a possibly I could do these. Moreover, the only one for sure is the 2010 Nashville night of champions.
Today 45 minutes moderate-high intensity cardio
01-07-2010, 02:24 PM
01-08-2010, 11:10 PM
Today: Chest Shoulders Triceps
Nautilus Slight Incline Pec Dec(these carve the inner chest like nothing I have ever done)
l.t. 100lbs=26 x's
Wide grip barbell neck press 110 lbs= 8 x's I am cutting these out feels too dangerous. will replace them with something else
t.t. 140 lbs= 19 x's
standing side laterals 30lbs=17x's
Nautilus Triceps extension machine
Standing overhead tricep extensions(rope) 80 lbs=12x's
Just want to add
there really does not appear a big difference in the ranges of 12-16 % body fat for most guys. thats why a guy can put on fat in this area and fill out his shirt bigger and think it is muscle
On the other hand a guy can lose a good 10 lbs going from 16-13 % and not have it look like much. Their shirt size becomes a bit smaller(due to body fat and think they think are losing muscle) after getting under 11-12% is when it really shows. A lot of guys do not know this about the 12-16 % body fat range.
so keep up the work in this 13-16 body fat range a person may not notice much but it pays off and after they get past that 11-13% and lower the hard work really starts to show.
01-09-2010, 11:18 AM
01-10-2010, 06:40 PM
Today 30 minutes cardio.
Some times I'll up cardio and some times when I am working a bit more , tied from work and need my sleep I use diet to lose body fat. I do have a plan for reducing body fat,however I do listen to my body, and I do not have to follow that plan to a t.
My plan is one more week of this fat loss/higher rep range phase followed by a complete mental break off weights and most supplements. than a week of light weight training, abdominals and cardio. Followed by a complete all out intensity phase using lower rep range for 5-6 weeks.
01-10-2010, 06:43 PM
01-10-2010, 06:59 PM
Nice workout big man!!! I know what you mean about the neck presses they definitely scared the crap out of me as well.
Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
01-11-2010, 01:28 PM
01-11-2010, 05:31 PM
I am taking the next one or two weeks off focused goal training with body building focusing on another area of life: business.
I'll be doing cardio most likely once a day for 30-45 minutes as I have to get at least some form of exercise and the deep breathing, meditation on the hold on machines beat sitting still.
I am giving myself a mental break. When I come back Ill be hitting it hard and heavy until I think my joints need a break and Ill go higher rep range(10-12)
The best rep range for building muscle in the upper body in my opinion is the 6-8 but I can not do this all the time or my joints will slowly break down. This is why from the start of this log i have been going higher rep because I was giving my joints a break from before that training phase where I failed at 6-8 reps on upper body.
lower body in my opinion higher reps work best 10-12 rep failure sometimes 15. I might go as low on something like front squats as low as 8(because of the choking)but usually not much lower.
nutrition during this time will be on track. most likely eating five times a day instead of six.
Until I am ready to train like a maniac take care
01-11-2010, 05:40 PM
Good Luck Man! Life has more priorities than just the weights. When you come back rested and refreshed i'm sure you'll be beating your numbers easily!!
Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
01-12-2010, 11:34 AM
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