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John's training log

smeton_yea said:
I used to do videos of me posing in the off season, for now I would rather just get into the best conditioning to my ability and show off that package because I look so much better when conditioned.

I have eleven weeks until a possible show , NGA Alabama super pro-qualifier if I am lean by July 10th its that one, and the NGA Nashville night of champions(did this one last year) which is in November. After the Nashville is the NGA champions in Florida so while it is possible I can only say for certain I am doing one show.

first cardio session Cardio 35 minutes first thing upon awaking
Click to expand...

I understand fully.:)
 
April 10th 2010 cardio

35 minutes cardio am

35 minutes cardio pm

April 11th 2010 cardio

45 minutes cardio

April 12th 2010 Calves, Quads, Hamstrings

Seated calve raise
(two 45's)=6x's(plus some partials)
Donkey Calve raise
300lbs=10x's

Hack Squat
275=10x's (easy good form, slow and controlled negatives , flexing quads on the positive, did not go to failure because quads are up to par)
225=15x's

Strait leg dead lift (Yates way, butt out first then below the knees)
275=12x's (went hard intensity on these even though I really did not need to)
225=10-12 lost count

Quad stretch 60 seconds

Hamstring stretch 60 seconds
 
smeton_yea said:
April 10th 2010 cardio

35 minutes cardio am

35 minutes cardio pm

April 11th 2010 cardio

45 minutes cardio

April 12th 2010 Calves, Quads, Hamstrings

Seated calve raise
(two 45's)=6x's(plus some partials)
Donkey Calve raise
300lbs=10x's

Hack Squat
275=10x's (easy good form, slow and controlled negatives , flexing quads on the positive, did not go to failure because quads are up to par)
225=15x's

Strait leg dead lift (Yates way, butt out first then below the knees)
275=12x's (went hard intensity on these even though I really did not need to)
225=10-12 lost count

Quad stretch 60 seconds

Hamstring stretch 60 seconds
Click to expand...

Lookin really good!
 
smeton_yea said:
April 10th 2010 cardio

35 minutes cardio am

35 minutes cardio pm

April 11th 2010 cardio

45 minutes cardio

April 12th 2010 Calves, Quads, Hamstrings

Seated calve raise
(two 45's)=6x's(plus some partials)
Donkey Calve raise
300lbs=10x's

Hack Squat
275=10x's (easy good form, slow and controlled negatives , flexing quads on the positive, did not go to failure because quads are up to par)
225=15x's

Strait leg dead lift (Yates way, butt out first then below the knees)
275=12x's (went hard intensity on these even though I really did not need to)
225=10-12 lost count

Quad stretch 60 seconds

Hamstring stretch 60 seconds
Click to expand...

Very nice.:)
 
John doing some great work in here brother.
 
Wednesday cardio
45 minutes, 30-40 minutes

My body has told me to take off so I am listening. Taking a few days off does my body good at times. I know which times these are and this is one of them.

discontinuing everything, my swole stack log, and will resume, training, this log, HGHpro log on Monday, and maybe the swole stack alone, or the swole stack with hghpro. Cheers
 
smeton_yea said:
Wednesday cardio
45 minutes, 30-40 minutes

My body has told me to take off so I am listening. Taking a few days off does my body good at times. I know which times these are and this is one of them.

discontinuing everything, my swole stack log, and will resume, training, this log, HGHpro log on Monday, and maybe the swole stack alone, or the swole stack with hghpro. Cheers
Click to expand...

Have a great weekend and good job listening to your body.:)
 
Good Man listen to the body.
 
April 19th 2010 cardio, biceps, forearms, back

cardio first thing upon awaking . 25 minutes interval, brisk walk, then run, off and on until I am finished

separated by biceps, forearms, back

Seated dumb bell preacher curl
35lbs=15x's
one arm cable curl 40lbs=10-12x's(lost count)

one arm reverse cable curl
40lbs-10

Nautilus Pullover machine
160lbs=15(3 rest pauses)

Under grip barbell row
275lbs=5x's
225=8x's

*while form is decent on these I want better form so I'll probably be dropping the weight and concentrating on form. Sure its an ego bust but I would rather fully stimulate the muscle than not *

I am big on correct form

bicep stretch 10lbs=60 seconds

Back hang 45 seconds
 
smeton_yea said:
*while form is decent on these I want better form so I'll probably be dropping the weight and concentrating on form. Sure its an ego bust but I would rather fully stimulate the muscle than not *

I am big on correct form
Click to expand...

Reading your log really helps with my training, Ive been concentrating a lot more on form and actually stimulating the muscle rather than just moving weight like I used to, so a big thanks. Keep up the good work!
 
smeton_yea said:
April 19th 2010 cardio, biceps, forearms, back

cardio first thing upon awaking . 25 minutes interval, brisk walk, then run, off and on until I am finished

separated by biceps, forearms, back

Seated dumb bell preacher curl
35lbs=15x's
one arm cable curl 40lbs=10-12x's(lost count)

one arm reverse cable curl
40lbs-10

Nautilus Pullover machine
160lbs=15(3 rest pauses)

Under grip barbell row
275lbs=5x's
225=8x's

*while form is decent on these I want better form so I'll probably be dropping the weight and concentrating on form. Sure its an ego bust but I would rather fully stimulate the muscle than not *

I am big on correct form

bicep stretch 10lbs=60 seconds

Back hang 45 seconds
Click to expand...

Good move. You do not know how many time I see people screwing with heavy weigths and say to myself WTF. The real funy part is you do not see them at the gym again.
 
By the way I am jealous you have the pull over machine. so much better range of motion than DB pullovers.
 
pembroke3355 said:
Good move. You do not know how many time I see people screwing with heavy weigths and say to myself WTF. The real funy part is you do not see them at the gym again.
Click to expand...

I believe a person must use heavy weights to get huge, just not to the expense of good form. (Sometimes it probably is okay to use a certain kind of form)

what I am really focusing on with the barbell rows is holding and squeezing feeling the lower lats contract with that squeeze.

MrKleen73 said:
By the way I am jealous you have the pull over machine. so much better range of motion than DB pullovers.
Click to expand...

Yeah Chris I believe the Dumb bell pullover are the next best thing.I feel these make my back look a certain way than I can not get with any other exercise.(and I still have a lot of lower back filling out to do)

Can you put a request in your gym to get certain equipment? or talk to the owner?

I have done this a few times but our gym has never gotten the equipment as it is more of a commercial gym(YMCA) although, still a good gym .
 
Good form is the way to go imo as well. I notice I can achieve a better mind-muscle connection with proper form as well. Keep it up bro, lookin forward to seein' current pics or vids.
 
April 20th 2010 Legs

Seated Calve
two 45's=8x's(2 partials)

(Smith)Donkey Calve raises
300lbs=12x's

Smith front squat
215lbs=5x's

hack squat(very close stance)
225lbs=12x's

Incline Glute ham raises
35lbs=12x's
45lbs=12x's

April 21st 2010 cardio, cardio
cardio a.m
interval cardio (high intensity, moderate intensity back and forth) 30 minutes

cardio p.m
40 minutes moderate intensity

April 22nd 2010 cardio, separated by chest shoulders triceps

Cardio first thing 30 minutes

Chest , Shoulders, triceps

Low Incline smith
225lbs=12x's(3 rest pauses)
super wide grip smith
160lbs=10x's

Standing side laterals
40=16x's(3 rest pauses)

triceps extension
85lbs=10x's(one strait set)

V bar push down
120lbs=15x's (one strait set)

one arm reverse
40lbs=12x's (one strait set)

Triceps stretch 60lbs=60 seconds
(overhead v bar)

chest stretch 30lbs=60 seconds


April 23nd 2010 Biceps,forearms,back, posing

Standing barbell curl
90lbs=24x's(4 rest pauses)
one arm cable curl
40lbs=15x's

one arm reverse curl
40lbs=12x's

assisted underhand chin-up
50lbs=12x's(3 rest pauses)

Rack dead lift(top of shins, below knees)
360lbs=5x's

six hours later posing for 30 minutes

For any one that is interested The Swole stack, HGHpro, and cycle support all in one log here it is on AM

Invalid Link Removed

same weights and cardio, I am just doing updates how I am accessing how all these are working.

after this is over I plan to do a HGhpro solo log
 
Yeah I can definitely ask. I forget about doing stuff like that sometimes. I also love what the pullovers do for the serratus and intercostals. Mine are SICK when I am cut from db pull overs kind of being a mainstay in my program.
 
Thank you everyone.

April 24th 2010 cardio, cardio
cardio first thing upon awaking 40 minutes, moderate, with some bouts of high intensity

separated by eight or so hours
lower-moderate 40 minutes

April 25th 2010
Relax day

April 26th 2010 Calves, Quads , Hamstrings

Donkey Calve raise(smith)
315=12x's
Seated Calve
two 45's=8x's

Leg press
6 plates plus 25(per side)=9-10 x's lost count

Very Close stance hack squat
225lbs=15x's

Lying leg curl(+3)
110lbs=19x's(3 rest pauses)

quad stretch 60 seconds

Ham stretch 60 seconds
 
Nice hack squats!
 
pril 27th 2010 Chest, Shoulders, Triceps

Incline barbell
210lbs=13x's(3 rest pauses)

Standing Larry Scott press
50lbs=22x's(3 rest pauses)

Nautilus tricep extension machine
180lbs=26x's(3 rest pauses)

v bar pushdown
130lbs=10x's

chest stretch 30lbs= 60seconds

tricep stretch(V-bar overhead) 60lbs= 60 seconds


April 28th 2010 cardio, cardio

did 30 minutes moderate intensity cardio upon awaking

will do some cardio later or posing

Strength has been up either by a couple reps on each exercise or 2.5 or 5 lbs which is great considering that I have been a calorie reduction for one month.

Here is a valuable tip
*One way to gauge your metabolism on calorie reduction and to know when a good time to re feed, or add in a eat whatever you want meal is take your temperature morning and nights, a regular thermometer will do, if it falls below two degrees of normal 97.8-98.6 temperature that means it is time to re-feed.(high carbohydrate day or meal , however you do this) and take your temperature the next morning and it'll rise.

This is a good way to track your metabolism. If you are below 97.8 you may have a slow metabolism. or need a good re-feed meal. (also your body will tell you you feel exhausted, tired, maybe a bit cranky)

I am into peak performance(saying positive things to myself, personal short and long term goals) and tell myself I am happy and in a good mood and that helps a bit and diet can effect energy levels no doubt about it.
 
smeton_yea said:
pril 27th 2010 Chest, Shoulders, Triceps

Incline barbell
210lbs=13x's(3 rest pauses)

Standing Larry Scott press
50lbs=22x's(3 rest pauses)

Nautilus tricep extension machine
180lbs=26x's(3 rest pauses)

v bar pushdown
130lbs=10x's

chest stretch 30lbs= 60seconds

tricep stretch(V-bar overhead) 60lbs= 60 seconds


April 28th 2010 cardio, cardio

did 30 minutes moderate intensity cardio upon awaking

will do some cardio later or posing

Strength has been up either by a couple reps on each exercise or 2.5 or 5 lbs which is great considering that I have been a calorie reduction for one month.

Here is a valuable tip
*One way to gauge your metabolism on calorie reduction and to know when a good time to re feed, or add in a eat whatever you want meal is take your temperature morning and nights, a regular thermometer will do, if it falls below two degrees of normal 97.8-98.6 temperature that means it is time to re-feed.(high carbohydrate day or meal , however you do this) and take your temperature the next morning and it'll rise.

This is a good way to track your metabolism. If you are below 97.8 you may have a slow metabolism. or need a good re-feed meal. (also your body will tell you you feel exhausted, tired, maybe a bit cranky)I am into peak performance(saying positive things to myself, personal short and long term goals) and tell myself I am happy and in a good mood and that helps a bit and diet can effect energy levels no doubt about it.
Click to expand...


GREAT INFO!!!
 
Yeah I will be running this stack shortly...
 
Okay I have been bust running logs so heres a Big update

Last night cardio 40 minutes

Today April 28th 2010 cardio, weights,cardio or posing(all separated )

upon awaking thirty minutes cardio

Weights: biceps, forearms, back

Incline bench dumbbell curls
35lbs=19x's(four rest pauses)
one arm cable curl 40lbs=10x's

preacher ex bar reverse 55lbs=10x's
(Larry Scott range of motion)

Closer-mid grip underhand pull down
(Yates way) 200lbs=13x's(3 rest pauses)

Undergrip barbell rows(closer grip)
Yates way 185=12x's
225=8x's(plus when I could not fo full range did a few 3/4th , 1/2 movements)

back stretches 60 seconds

Just got up after a 1.5 hour nap

doing some posing and going to sleep sometime after that

May 1st 2010
Cardio moderate-high intensity-first thing in morning empty stomach

May 2nd 2010
30-40 (did not count)minutes high-moderate intensity

May 3nd 2010 cardio,Chest Shoulders Triceps

cardio
45-60 minutes did not count (low intensity)

Decline Barbell
285=10x's(3 rest pauses)
Incline smith very wide grip 165lbs=12x's

Seated dumb bell press
60lbs=20x's(3 rest pauses)
standing side laterals
35lbs=12x's

DB pullover
70lbs=22x's (3 rest pauses)
(cable)one arm reverse 45lbs=10x's(2 forced reps on left triceps) left seems to be maybe a bit weaker

chest stretch 35lbs=60 seconds

Abdominals
Ring of fire~
Nautilus ab machine 110lbs=20x's

May 4th 2010 biceps forearms back

Seated Dumb bell preacher curl
40lbs=17x's(2 forced reps) (3 rest pauses)
one arm cable curl 40lbs=15x's

one arm reverse cable curl=40lbs=12x's

Nautilus pullover(Dorian Yates way)
150lbs=16x's(3 rest pauses)

undergrip barbell row(mid grip, Yates way)
230lbs=8x's
275lbs=2-3(sloppry form so reduced weight)
225lbs=10x's

bicep stretch 12lbs=60 seconds

back hang 60 seconds

abdominals
ring of fire ~
hanging abs=12x's

Wednesday May 6th 2010 two cardio sessions

Cardio high intensity 30 minutes

cardio moderate intensity 45 minutes

Thursday May 6th 2010 calves, Quads, hams

Donkey Calve raises
310lbs=12x's

Smith front squat
215lbs=4x's

Hack squat(very close stance)
230lbs=13x's(had at least 15 if not more, body told me to not go all out on these, plus legs are up to par)

Incline Glute ham raise
40lbs=8x's
50lbs=9x's

Quad stretch 60 seconds

Hamstring stretch 60 seconds

Abdominals
ring of fire~
Crunches=50x's

Friday May 7th 2010 Chest Shoulders Triceps, Cardio

Low Incline Smith
225lbs=12x's(3 rest pauses)

Standing side laterals
45lbs=18x's(3 rest pauses)

Tricep extension(limited range of motion, so its almost like a pullover type movement)
85lbs=15x's
V bar pushdown 130lbs=13x's
one arm reverse 45lbs=12x's(two forced reps)

chest stretch 35 lbs=60 seconds

abdominals
ring of fire ~
Nautilus ab machine 110lbs=20x's

plan on doing cardiio in a couple hours, walk for probably 40 minutes in our local park. Will update it in after I am done
May 8th 2010

Cardio 30 minutes , moderate and high intensity(interval)

cardio 40 minutes low intensity

May 9th 2010 relax

May 10th 2010, cardio, biceps, forearms , back

Cardio 30 minutes, moderate-high intensity(interval)

Biceps, forearms, back
Standing barbell curl
95lbs=13x's(3 rest pause- very strict reps)
one arm cable curl
40lbs=12x's

one arm reverse curls 45lbs=12x's

Mid-grip pull down(yates way)
205=10x's(3 rest pauses) ( 3 partials at 3/4th movement , most people count these as reps I don't though I count it as a rep when I hold it , slowly descend, explode pulling to chest and holding)

Rack dead lift(top of shins, below knee caps)
360lbs=8x's (easy didn't even go to failure)-This is a PR(I think) I contribute my stack to greatly helping me with this PR
The Swole stack is awesome, Hghpro is fantastic, and cycle support is nice.
second set
340lbs=8x's

Bicep stretch 15lbs=60 seconds

back hang=60 seconds

abdominals
ring of fire ~
hanging leg ups =12 or so

5-11-2010-cardio

cardio 30 minutes moderate-high intensity

cardio 20 minutes low-moderate, immediately followed by posing do not know lost track of time did it until I collapsed.

5-12-2010

Today Calves, Quads, hamstrings

Donkey calve raises
320lbs=8x's
seated calve 45+25=9x's

Leg press
6 plates and 35(per side)=10x's
very close hack squats
235lbs=10x's(had to stop it short knee pain)

I most likely will take a week off after this log is over is over at the end of this week. All the high intensity cardio has been probably wearing knees down I am 240 lbs pounds of running I feel a lot of boom boom boom , while running.

I'll be seeing my joint specialist May 25th for my MRI report and hopefully getting another one on my shoulder. I am very lucky because this past MRI cost 2,100 dollars.(went to another city to a special MRI machine that has better technology than my current city in the MRI)

Lying leg curl +3(+3 is a DC technique I got from "Dc inventor" Dante)
110lbs=22x's(3 rest pauses)

I am icing, using pain creme, and doing my own physical therapy exercise on a routine bases. If it doesn't get any better hopefully I can do more aggressive measures

May 13 th high intensity cardio (interval 20 minutes something like 3 minutes hard as I can, 1 minute catch my breath , 3 minutes hard , 2, minutes catch, 3 minutes hard and 3 minutes to catch breathe, this cardio is super intense(done on stationary bike)

today I did 30-35 minutes low-moderate intensity cardio

I have lost 5 lbs in the past 2-3 weeks(I forget if it was 2 or 3) but I have lost for sure by the mirror and by the scale.

I am still am taking this week off. Reduced calorie diet is still going and I am hitting it strong with no carb up or cheat meals, If I get too tired I'll add in a bit more carbs, nothing extreme though.

I think this is the best way(no refeed or cheat meals) to get real lean like 8 %. After I get lean I'll allow more refeed or eat what I want meals because my metabolism is on fire and I am lean.

I weighed in today, shoes off at 236lbs.Very happy with how process is going and looking and feeling leaner , very happy with this because my metabolism is now going well.

Again, I may do the July 11th show the NGA super-pro qualifer in Alabama or The November 10th show NGA night of Champions. If I do the Nashville show I'll be way ahead of schedule for myself, that is okay though.
 
smeton_yea said:
Okay I have been bust running logs so heres a Big update

Last night cardio 40 minutes

Today April 28th 2010 cardio, weights,cardio or posing(all separated )

upon awaking thirty minutes cardio

Weights: biceps, forearms, back

Incline bench dumbbell curls
35lbs=19x's(four rest pauses)
one arm cable curl 40lbs=10x's

preacher ex bar reverse 55lbs=10x's
(Larry Scott range of motion)

Closer-mid grip underhand pull down
(Yates way) 200lbs=13x's(3 rest pauses)

Undergrip barbell rows(closer grip)
Yates way 185=12x's
225=8x's(plus when I could not fo full range did a few 3/4th , 1/2 movements)

back stretches 60 seconds

Just got up after a 1.5 hour nap

doing some posing and going to sleep sometime after that

May 1st 2010
Cardio moderate-high intensity-first thing in morning empty stomach

May 2nd 2010
30-40 (did not count)minutes high-moderate intensity

May 3nd 2010 cardio,Chest Shoulders Triceps

cardio
45-60 minutes did not count (low intensity)

Decline Barbell
285=10x's(3 rest pauses)
Incline smith very wide grip 165lbs=12x's

Seated dumb bell press
60lbs=20x's(3 rest pauses)
standing side laterals
35lbs=12x's

DB pullover
70lbs=22x's (3 rest pauses)
(cable)one arm reverse 45lbs=10x's(2 forced reps on left triceps) left seems to be maybe a bit weaker

chest stretch 35lbs=60 seconds

Abdominals
Ring of fire~
Nautilus ab machine 110lbs=20x's

May 4th 2010 biceps forearms back

Seated Dumb bell preacher curl
40lbs=17x's(2 forced reps) (3 rest pauses)
one arm cable curl 40lbs=15x's

one arm reverse cable curl=40lbs=12x's

Nautilus pullover(Dorian Yates way)
150lbs=16x's(3 rest pauses)

undergrip barbell row(mid grip, Yates way)
230lbs=8x's
275lbs=2-3(sloppry form so reduced weight)
225lbs=10x's

bicep stretch 12lbs=60 seconds

back hang 60 seconds

abdominals
ring of fire ~
hanging abs=12x's

Wednesday May 6th 2010 two cardio sessions

Cardio high intensity 30 minutes

cardio moderate intensity 45 minutes

Thursday May 6th 2010 calves, Quads, hams

Donkey Calve raises
310lbs=12x's

Smith front squat
215lbs=4x's

Hack squat(very close stance)
230lbs=13x's(had at least 15 if not more, body told me to not go all out on these, plus legs are up to par)

Incline Glute ham raise
40lbs=8x's
50lbs=9x's

Quad stretch 60 seconds

Hamstring stretch 60 seconds

Abdominals
ring of fire~
Crunches=50x's

Friday May 7th 2010 Chest Shoulders Triceps, Cardio

Low Incline Smith
225lbs=12x's(3 rest pauses)

Standing side laterals
45lbs=18x's(3 rest pauses)

Tricep extension(limited range of motion, so its almost like a pullover type movement)
85lbs=15x's
V bar pushdown 130lbs=13x's
one arm reverse 45lbs=12x's(two forced reps)

chest stretch 35 lbs=60 seconds

abdominals
ring of fire ~
Nautilus ab machine 110lbs=20x's

plan on doing cardiio in a couple hours, walk for probably 40 minutes in our local park. Will update it in after I am done
May 8th 2010

Cardio 30 minutes , moderate and high intensity(interval)

cardio 40 minutes low intensity

May 9th 2010 relax

May 10th 2010, cardio, biceps, forearms , back

Cardio 30 minutes, moderate-high intensity(interval)

Biceps, forearms, back
Standing barbell curl
95lbs=13x's(3 rest pause- very strict reps)
one arm cable curl
40lbs=12x's

one arm reverse curls 45lbs=12x's

Mid-grip pull down(yates way)
205=10x's(3 rest pauses) ( 3 partials at 3/4th movement , most people count these as reps I don't though I count it as a rep when I hold it , slowly descend, explode pulling to chest and holding)

Rack dead lift(top of shins, below knee caps)
360lbs=8x's (easy didn't even go to failure)-This is a PR(I think) I contribute my stack to greatly helping me with this PR
The Swole stack is awesome, Hghpro is fantastic, and cycle support is nice.
second set
340lbs=8x's

Bicep stretch 15lbs=60 seconds

back hang=60 seconds

abdominals
ring of fire ~
hanging leg ups =12 or so

5-11-2010-cardio

cardio 30 minutes moderate-high intensity

cardio 20 minutes low-moderate, immediately followed by posing do not know lost track of time did it until I collapsed.

5-12-2010

Today Calves, Quads, hamstrings

Donkey calve raises
320lbs=8x's
seated calve 45+25=9x's

Leg press
6 plates and 35(per side)=10x's
very close hack squats
235lbs=10x's(had to stop it short knee pain)

I most likely will take a week off after this log is over is over at the end of this week. All the high intensity cardio has been probably wearing knees down I am 240 lbs pounds of running I feel a lot of boom boom boom , while running.

I'll be seeing my joint specialist May 25th for my MRI report and hopefully getting another one on my shoulder. I am very lucky because this past MRI cost 2,100 dollars.(went to another city to a special MRI machine that has better technology than my current city in the MRI)

Lying leg curl +3(+3 is a DC technique I got from "Dc inventor" Dante)
110lbs=22x's(3 rest pauses)

I am icing, using pain creme, and doing my own physical therapy exercise on a routine bases. If it doesn't get any better hopefully I can do more aggressive measures

May 13 th high intensity cardio (interval 20 minutes something like 3 minutes hard as I can, 1 minute catch my breath , 3 minutes hard , 2, minutes catch, 3 minutes hard and 3 minutes to catch breathe, this cardio is super intense(done on stationary bike)

today I did 30-35 minutes low-moderate intensity cardio

I have lost 5 lbs in the past 2-3 weeks(I forget if it was 2 or 3) but I have lost for sure by the mirror and by the scale.

I am still am taking this week off. Reduced calorie diet is still going and I am hitting it strong with no carb up or cheat meals, If I get too tired I'll add in a bit more carbs, nothing extreme though.

I think this is the best way(no refeed or cheat meals) to get real lean like 8 %. After I get lean I'll allow more refeed or eat what I want meals because my metabolism is on fire and I am lean.

I weighed in today, shoes off at 236lbs.Very happy with how process is going and looking and feeling leaner , very happy with this because my metabolism is now going well.

Again, I may do the July 11th show the NGA super-pro qualifer in Alabama or The November 10th show NGA night of Champions. If I do the Nashville show I'll be way ahead of schedule for myself, that is okay though.
Click to expand...

Great updates John very inspiring!!!
 
Alright the past week and a half, which I took off I stayed on a reduced calorie diet over the break and got a few cardio sessions in.

May 24th 2010 Chest shoulders triceps
Incline Barbell press
210=6x's had to cut it short rotator cuff pain

Nautilus Shoulder Press
120lbs=28(3 rest paused)-
nautilus pec dec 100lbs=14x's

nautilus triceps extension
180lbs=24x's(3 rest paused)

abdominals
ring of fire ~
Nautilus ab machine 110lbs=20x's

May 25 2010

Got my MRI back today on the right arm, everything looks fine so it must be something minor.

My joint, bone, Muscle Specialist gave me a cortisone shot in my left shoulder and advised me if I want it to get better to take 3-4 weeks off. I say it is worth it to take a month off and get it better than keep training though it because over time it could result in a major injury, which could take away years of progress. Luckily, I am knocking it out early before it progresses.

He advised I do Legs, abs, biceps...and nothing that involves the rotator cuffs so even though I can still train these body parts , like I did overhead pressing yesterday and was good, (incline hurt though still manageable though) I am going to take 3-4 weeks off and I am going to physical therapy for the next 3-4 weeks.

I got an X ray today on the shoulder and he said rotator cuff is not torn however he thinks it is strained. He expects it to heal quickly and I go back to him in one month.

Until then I am doing everything except chest, shoulders, and triceps.

actually on a billboard in my town/city it says in times " In adversity there is opportunity". This is an opportunity for me to focus on my biceps, calves, and abs. (upper legs are big enough so don not want to get too out of proportion)

Today Biceps, cardio
Preacher dumbbell curls
40lbs=8x's
One arm hammer dumbbell curls
30lbs=8x's( 2 forced reps)
Preacher cable curl
100lbs=6x's
nautilus preacher curl
100,80,60,40(drop sets)

40 minutes cardio power fast walking
 
good news on rotator cuff issue :)
at least you can do some areas, thanks for the updates
you're positive attitude is inspiring!
 
smeton_yea said:
Alright the past week and a half, which I took off I stayed on a reduced calorie diet over the break and got a few cardio sessions in.

May 24th 2010 Chest shoulders triceps
Incline Barbell press
210=6x's had to cut it short rotator cuff pain

Nautilus Shoulder Press
120lbs=28(3 rest paused)-
nautilus pec dec 100lbs=14x's

nautilus triceps extension
180lbs=24x's(3 rest paused)

abdominals
ring of fire ~
Nautilus ab machine 110lbs=20x's

May 25 2010

Got my MRI back today on the right arm, everything looks fine so it must be something minor.

My joint, bone, Muscle Specialist gave me a cortisone shot in my left shoulder and advised me if I want it to get better to take 3-4 weeks off. I say it is worth it to take a month off and get it better than keep training though it because over time it could result in a major injury, which could take away years of progress. Luckily, I am knocking it out early before it progresses.

He advised I do Legs, abs, biceps...and nothing that involves the rotator cuffs so even though I can still train these body parts , like I did overhead pressing yesterday and was good, (incline hurt though still manageable though) I am going to take 3-4 weeks off and I am going to physical therapy for the next 3-4 weeks.

I got an X ray today on the shoulder and he said rotator cuff is not torn however he thinks it is strained. He expects it to heal quickly and I go back to him in one month.

Until then I am doing everything except chest, shoulders, and triceps.

actually on a billboard in my town/city it says in times " In adversity there is opportunity". This is an opportunity for me to focus on my biceps, calves, and abs. (upper legs are big enough so don not want to get too out of proportion)

Today Biceps, cardio
Preacher dumbbell curls
40lbs=8x's
One arm hammer dumbbell curls
30lbs=8x's( 2 forced reps)
Preacher cable curl
100lbs=6x's
nautilus preacher curl
100,80,60,40(drop sets)

40 minutes cardio power fast walking
Click to expand...

Sounds like a very good doctor.
 
urbanski said:
good news on rotator cuff issue :)
at least you can do some areas, thanks for the updates
you're positive attitude is inspiring!
Click to expand...

Thank you.

pembroke3355 said:
Sounds like a very good doctor.
Click to expand...

He is. I recommend him to any one around these "neck of the woods" as they have called it down here in west Tennessee.

May 26th 2010 Calves, Quads, Hamstrings

seated Calve raise
45+45+5=8x's
Leg press calves
2 plates per side=10x's
2 plates+25=8x's

Leg press(wide stance)
5 plates per side=10x's
hack squat(very close stance)
2 plates per side=13(easy next time weight goes up)

Leg press (close stance pushing with heels) (using this as a hamstring exercise)
3 plates per side=15x's

Nutrition is still calorie reduction as body fat is still the goal. This past three weeks I have lost 6 lbs on the scale and stomach is nicely gone down and went three weeks without any kind of reward meal.I am continuing the progress.

I keep a nutrition journal I write anything I eat daily down in and keep it in the journal.

I am not ruling the NGA Super pro qualifier in Alabama out; although the NGA Nashville Night of champions looks more favorable, never know what I'll do until time goes close so I do not want to say which one is for certain. One thing is for certain,if God lets me, is that I am at least doing one show that I am putting my anything into.
 
smeton_yea said:
Thank you.



He is. I recommend him to any one around these "neck of the woods" as they have called it down here in west Tennessee.

May 26th 2010 Calves, Quads, Hamstrings

seated Calve raise
45+45+5=8x's
Leg press calves
2 plates per side=10x's
2 plates+25=8x's

Leg press(wide stance)
5 plates per side=10x's
hack squat(very close stance)
2 plates per side=13(easy next time weight goes up)

Leg press (close stance pushing with heels) (using this as a hamstring exercise)
3 plates per side=15x's

Nutrition is still calorie reduction as body fat is still the goal. This past three weeks I have lost 6 lbs on the scale and stomach is nicely gone down and went three weeks without any kind of reward meal.I am continuing the progress.

I keep a nutrition journal I write anything I eat daily down in and keep it in the journal.

I am not ruling the NGA Super pro qualifier in Alabama out; although the NGA Nashville Night of champions looks more favorable, never know what I'll do until time goes close so I do not want to say which one is for certain. One thing is for certain,if God lets me, is that I am at least doing one show that I am putting my anything into.
Click to expand...

Great work John
 
Smart move and love the workouts. Way to keep longevity in mind.
 
Okay I have not been recording the last couple days so I have been getting low intensity cardio in, I walk in a very nice park, right near my house. I live in a very convenient place, near everything in our uptown city.(I am very lucky thank God for this)

June 1st Biceps, calves, abs

Dumbbell preacher curls
35lbs=10x's

one arm dumbbell db hammer curl
25 or 30 lbs I did not write it down I am going my memory here

cable preacher curl(ez cable bar)
100lbs=10x's

one arm cable preacher curls 50 lbs- 3 sets until arms got stiff

Calves

Seated Calve raise(on these I am focusing on full range of motion, pausing and squeezing at the calve at the top, controlling the negative and stretching then coming back up, by the way I do these barefooted as I feel it helps calve development)
45+25+10=6X'S -i CAN DO MORE WEIGHT BUT i FEEL THE MUSCLE BETTER
45+25+10=5x's
45+25+10=5x's

(I got this tip from a 90s bodybuilder named Portal C, I do not know how his last name is spelled)

Leg press calve (shoes off, hard to do these shoes off with this machine)
2 plates+12
2 plates +75= 10
2 plates+25= 10

abdominals
ring of fire~
nautilus ab machine
120lbs=10-15x's
150 lbs=10x's
 
June 2nd 2010 Quadiceps and Hamstrings

Barbell squats(ass to ground)
225=8x's (all sets were easy did not go to failure, went to where it starting getting harder)
225=8x's
225=8's (last time I done these were one year ago for one workout before that years, I am testing how them make my legs were I am sure they will be sore tomorrow since I never done barbell squats. Due to the way I am built, Leg press, hack squat and smith squats seem to work better and my legs are 28.25 and I have leaned up a good bit, still not single digit s although,I am coming up on them)

Incline glute ham machine
20x's

Bodymasters seated leg curl machine
120lbs=12x's
150lbs=12x's
170lbs=7x's

I was going to start a log on my Glycobol and hghpro. I am taking Prednisone, prescribed by my doctor and Derek, who works in the medical field and I would trust his overall information more than mine, because he works in that feild, pointed out to me something that I need to research before I start this log. So the log may have to hold off until I finish the presnisone in eight days.

My sister is a biology major and I know a bit about it from being into science and bodybuilding and today she said that mutations can occur in the body because of certain stuff. I may be being extreme , prednisone skyrockets insulin levels, as does a cortisone shot, and I may stop taking glycobol if I can not find an answer. If I am uncertain about something I do not know about, I tend to just leave it alone.
 
That sounds like a good idea! Prednisone is some nasty stuff and you don't want any problems!
 
Smart decision John, how are the legs feeling after the squats? Love the quality calve work.
 
MrKleen73 said:
Smart decision John, how are the legs feeling after the squats? Love the quality calve work.
Click to expand...

They are fine. I like to ice when i have some free time like when watching a movie with a professional ice pack. (only costs like 7 $ , I got mine from my ART therapist last year)

Chris,Dairy of a wimpy kid has some parts that really made me laugh.Good for laughs. I know you love to laugh.

This movie really goes against the grain as far as what society thinks may be cool, and encourages people to go after their dreams, even if your dreams are not like every one else's.(like the part at the very end of the movie, cutest friends in the year book)
 
hey sorry im so late but im in!!

If your running any other logs let me know! ill look around and see if i can find any
 
Today Calves biceps, abs

Leg press calves
2 plates and 25(per side)=12
3 plates +25=6
4 plates+25=5

Nautilus leg press
250lbs-~
310=5x's

Preacher bench dumbbells(different bench than normal so weight does not matter from last time)
35=7x's

preacher curls
75lbs=10x's

Nautilus preacher machine
100lbs=9x's

Cable curl 100=12x's

dumbbell curl
45lbs=6x's

Abs

Ring of fire ~
nautilus ab machine 60,100, 130=12x's
db between feet crunches 15lbs=15x's
 
smeton_yea said:
Today Calves biceps, abs

Leg press calves
2 plates and 25(per side)=12
3 plates +25=6
4 plates+25=5

Nautilus leg press
250lbs-~
310=5x's

Preacher bench dumbbells(different bench than normal so weight does not matter from last time)
35=7x's

preacher curls
75lbs=10x's

Nautilus preacher machine
100lbs=9x's

Cable curl 100=12x's

dumbbell curl
45lbs=6x's

Abs

Ring of fire ~
nautilus ab machine 60,100, 130=12x's
db between feet crunches 15lbs=15x's
Click to expand...

Solid workout, whats your rest intervals like?
 
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