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John's training log

Good deal on the shoulder. Keep doing what you need to do brother!


Happy Independence Day! Here is a Montage of patriotic sexiness!
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MrKleen73 said:
Good deal on the shoulder. Keep doing what you need to do brother!


Happy Independence Day! Here is a Montage of patriotic sexiness!
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Pictures are timely indeed on Independence day

Today is total rest and course I am staying on my diet. Will have a re-feed today monday most likely.
 
John Smeton said:
July 2nd 2010 Biceps (trying triceps lightly)

Dumb bell preacher curls
35lbs=8x's
40lbs=7x's

one arm hammer dumb bell curl
30lbs=8x's

one arm behind the head triceps
20lbs=10x's
20lbs=10x's-10x's
25lbs=10x's

Nautilus preacher machine
110lbs=10x's
120lbs=9x's

July 3nd 2010 Cardio

3 miles done in forty minutes. 1 mile walk, 2 mile run The cardio benefits feel so good. I recommend anyone if they can to run for 20-30 minutes strait, not sprinting, running and slowing down to catch your breath, when you run by people or when people see you if you want you can pick up the pace for funs sake,continually running though the whole time.

Next week I am starting back lifting lighting on my upper body,Chest, shoulders, triceps, back, which I have taken off this whole month.
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Nice looking workout John.
 
July 5 th 2010 chest shoulders and triceps

My first light workout..Over the next month I'll gradually up weights, with the help of God, to where I was before. I can do this.

I want to add in Essentials so bad however with me going light I am going to wait until I can go heavy. just the fact that I wont really benefit from the creatine and beta alanine in Essentials until I am at least training some what intensely.

Incline barbell press
135lbs=10x's

Seated dumb bell press
25lbs-had to stop

Tricep behind the head dumb bells
20lbs=10x's 25lbs=had to stop

rope push downs
50 lbs=15x's
 
John Smeton said:
July 5 th 2010 chest shoulders and triceps

My first light workout..Over the next month I'll gradually up weights, with the help of God, to where I was before. I can do this.

I want to add in Essentials so bad however with me going light I am going to wait until I can go heavy. just the fact that I wont really benefit from the creatine and beta alanine in Essentials until I am at least training some what intensively.

Incline barbell press
135lbs=10x's

Seated dumb bell press
25lbs-had to stop

Tricep behind the head dumb bells
20lbs=10x's 25lbs=had to stop

rope push downs
50 lbs=15x's
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Good work my friend.
 
Keep plugging away brother I am pulling for you. I would use the essentials + jc anyway. It will help your recovery. That and creatine is always good to have as well as BA, you will be lifting higher reps while improving the shoulder condition right? The Creatine and BA should play very well into that with faster ATP replacement and increased blood circulation from the BA.
 
MrKleen73 said:
Keep plugging away brother I am pulling for you. I would use the essentials + jc anyway. It will help your recovery. That and creatine is always good to have as well as BA, you will be lifting higher reps while improving the shoulder condition right? The Creatine and BA should play very well into that with faster ATP replacement and increased blood circulation from the BA.
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BA Yah I keep forgetting to add it in my PW...
 
MrKleen73 said:
Keep plugging away brother I am pulling for you. I would use the essentials + jc anyway. It will help your recovery. That and creatine is always good to have as well as BA, you will be lifting higher reps while improving the shoulder condition right? The Creatine and BA should play very well into that with faster ATP replacement and increased blood circulation from the BA.
Click to expand...

what is jc?

DreamWeaver said:
BA Yah I keep forgetting to add it in my PW...
Click to expand...

what is PW?
 
July 7th 2010 Quadiceps, hamstrings

Nautilus Leg extensions
120lbs=12x's
150lbs=10x's

Hack squats
225=12x's(easy)
275=8x's (did not push to failure, stopped early)

Nautilus Leg curl
110lbs=12x's

had to go home so nest is home weights I do not know the amount , I know I worked the stretch good
sldl(strait leg dead lift)= 12x's

July8th 2010 3 miles (ran with brother who is 155lbs, I am 230 and we kept the pace together)
one mile walk
two mile run
 
Like Kleen said...we are rooting for you big guy. I have all the faith that you can not only get to where you once where but surpass that.

Stay the course and you shall suceed with hardwork and perserverance. A little rage helps ever once and awhile...but always within moderation...lol

Good work!
 
John Smeton said:
July 7th 2010 Quadiceps, hamstrings

Nautilus Leg extensions
120lbs=12x's
150lbs=10x's

Hack squats
225=12x's(easy)
275=8x's (did not push to failure, stopped early)

Nautilus Leg curl
110lbs=12x's

had to go home so nest is home weights I do not know the amount , I know I worked the stretch good
sldl(strait leg dead lift)= 12x's

July8th 2010 3 miles (ran with brother who is 155lbs, I am 230 and we kept the pace together)
one mile walk
two mile run
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Nice work John.
 
John Smeton said:
what is jc?



what is PW?
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Essentials with Joint Complex, AI has Essentials and also Essentials w/ Joint Complex it really helped me with my shoulder and elbow while I was using it. I figured you probably got the one with the joint complex to help with your issues.

I am sure he means either Pre or Post Workout. I used it in my pre-workout myself.
 
MrKleen73 said:
Essentials with Joint Complex, AI has Essentials and also Essentials w/ Joint Complex it really helped me with my shoulder and elbow while I was using it. I figured you probably got the one with the joint complex to help with your issues.

I am sure he means either Pre or Post Workout. I used it in my pre-workout myself.
Click to expand...

When I first started here on AM I use to scratch my head at some of these abbreviations.
 
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