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Testopro, Glycobol and RecoverPro Log

pembroke3355 said:
LOL worst cardio I can think of. By the time I get the lawn cut I got all types of dirt in my pores and feel nasty. I would rather do 90 minutes of fart licks than that LMAO.
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Lmaooo that is funny Don.

That fart lick visualization is what I image every time you mention fart licks funny though since I have been working and have been in serious mode, helps me let loose a bit when I laugh
 
July 27th 2010 cardio, abs

3 mile run/jog (running partner is my brother who weighs 155 lbs)

3 sets 10-20 reps on 3 abdominal exercises(9 sets all together)
 
Week two review

Strength levels: hard to tell on the exercises I am taking it easy on due to recovering arm. On the exercises I can do no decrease thats for sure. I had not done rack dead lifts in a two months and banged out 315 lbs=15x's like it was nothing

Alpha feeling: Maybe a different word would be better; since this alpha male trend thing since the early 2000's has been going around I just use this word. and yes it is there. Moreover, another word I would call it is masculine as in how masculine one feels

Fatloss: It is happening I was flexing yesterday and on certain shots abs were popping out in the mirror.

Pumped look of the muscles: yes I think this mainly to glycobol causing this pumped look.

Libido: Off the charts. really sometimes at night I need to go 3-4 times before I can sleep, I really do not need it this high at the moment.

endurance:very good I have been running , like I ran 3 miles today and was not that tired.

keeping the muscle I do have: yes

Increasing strength: yes
 
John Smeton said:
Week two review

Strength levels: hard to tell on the exercises I am taking it easy on due to recovering arm. On the exercises I can do no decrease thats for sure. I had not done rack dead lifts in a two months and banged out 315 lbs=15x's like it was nothing

Alpha feeling: Maybe a different word would be better; since this alpha male trend thing since the early 2000's has been going around I just use this word. and yes it is there. Moreover, another word I would call it is masculine as in how masculine one feels

Fatloss: It is happening I was flexing yesterday and on certain shots abs were popping out in the mirror.

Pumped look of the muscles: yes I think this mainly to glycobol causing this pumped look.

Libido: Off the charts. really sometimes at night I need to go 3-4 times before I can sleep, I really do not need it this high at the moment.

endurance:very good I have been running , like I ran 3 miles today and was not that tired.

keeping the muscle I do have: yes

Increasing strength: yes
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Very nice week 2 review. Great job.
 
July 28th 2010 Biceps, forearms, back

Incline Dumb bell curls (sort of a deload/getting ready for this exercise since I have been taking upper body off basically the last two months,while keeping training biceps hard)
25lbs=16x's

Incline hammer dumb bell curl
25lbs=10x's

Nautilus pullover machine
130lbs=10x's

V bar pulldown
150lbs=10x's

Neutral grip pull up(body weight 230lbs)
4-3-3=10x;s(rest pauses) *I am weak on these used to do way much more four years ago, and was about 15 lbs lighter I plan on adding these in

cable row
130lbs=10-7-4=21x's

yeah I could have went heavier, my shoulder is currently in a healing state so I do not do anything that would stop that. In addition my form is meticulous most of the time a, like on the cable row I hold it, arch back at the squeeze and go slow and controlled, just like about every exercise I do.
 
John Smeton said:
I took it two months ago so had a four week break,yes testopro is being felt.

Glycobol muscle fullness is there. I love the anti-oxidant properties and overall feel good effect from Glycobol.
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Stoked also has some great antioxidant properties with it.
 
pembroke3355 said:
Stoked also has some great antioxidant properties with it.
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I know it. trans-resveratrol (50 %),Quercetin (95%), Epimedium (40% Icariians), Piperine (95%)

resveratrol and quercetin for the win.

June 29th 2010 abdominal s, cardio

(I go light on abs esp pre contest time, this past off season I went heavy to build them up,the reason i go light now my waist is not the smallest genetically and I would rather throw caution to the wind ) I really focus on contraction and breathing

db between feet on bench crunches(targets low abs) 5 sets 10-20 reps 20 lbs was the most used

nautilus crunches 5 sets 10-20 reps -up the 70 lbs

captains chair 5 sets 10-12 reps

cable crunches 5 sets forget the weight it was low
^
This took 25-30 minutes

then, 30 minutes cardio on elliptical , it said for a 230 lbs 29 male I burnt 330 calories, that is about accurate. I am holding at 230 lbs even though I am slowly getting leaner so that is a good sign.
 
Great workouts John! Also i'm loving the mini reviews....
 
June 30th 2010

calves

seated calve raises
2 plates=7x's

standing calve raises
400lbs=12x's

*On diet-I have been going low carbohydrates and too low for too long my body does not function well, currently. Last year this happened as well so I tried this diet a couple times and it just doesnt work. Last night I had a sudden impulse, something I rarely do to eat 250 carbs of low fat browies I made in the freezer, which I have been controlling my diet.

I changed my diet to carb cycling something like

High carb day
300 protein, 275 carbs, 30 fat (2 x;s per week on weight training days,these are on my body parts I want to bring up)

Moderate carbohydrate day
300 protein, 220 carbs, 50 fat

low(er) carb day
300 protein, 150 carbs, 80 fat

*remember this is specially a diet designed for myself for reducing body fat, you can use the basic rules though. It is best to experiment and find what works for yourself and how your body reacts.
 
John Smeton said:
June 30th 2010

calves

seated calve raises
2 plates=7x's

standing calve raises
400lbs=12x's

*On diet-I have been going low carbohydrates and too low for too long my body does not function well, currently. Last year this happened as well so I tried this diet a couple times and it just doesnt work. Last night I had a sudden impulse, something I rarely do to eat 250 carbs of low fat browies I made in the freezer, which I have been controlling my diet.

I changed my diet to carb cycling something like

High carb day
300 protein, 275 carbs, 30 fat (2 x;s per week on weight training days,these are on my body parts I want to bring up)

Moderate carbohydrate day
300 protein, 220 carbs, 50 fat

low(er) carb day
300 protein, 150 carbs, 80 fat

*remember this is specially a diet designed for myself for reducing body fat, you can use the basic rules though. It is best to experiment and find what works for yourself and how your body reacts.
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Looking good John.:)
 
June 31st 2010 cardio

lawn mowing 65 minutes(Yes I count lawn mowing as cardio )

according to the calorie calculator I use I burnt 540 calories

(I do my lawn mower my way, I run though the short grass[intensity] I walk backwards a lot, I make it fun)
 
John Smeton said:
June 31st 2010 cardio

lawn mowing 65 minutes(Yes I count lawn mowing as cardio )

according to the calorie calculator I use I burnt 540 calories

(I do my lawn mower my way, I run though the short grass[intensity] I walk backwards a lot, I make it fun)
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You can do my lawn you will have a blast LOL.
 
Kristofer68SS said:
cardio, cardio, cardio

i get winded just reading your logs john.

lol
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I usually only do running a couple months out of the year, good for cardiovascular, overall health, airing the lungs out like no other, and the endurance high.

I actually think too much running is bad for the knees so i limit it. I' may do the rest of cardio low intensity the remaining 12-13 weeks of this preparation. With maybe a day of jogging here and there if energy levels are up enough, esp on this below maintenance diet.

pembroke3355 said:
You can do my lawn you will have a blast LOL.
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=)
 
WOOOOO HOOOOO!!!! Killin it brutha mang!! hhahah chuga chuga chuga chuga choooo chooooo. . . .have to get some high intensity in here! hahah. . .Mowing the lawn is fun for the first hour or so and than after that its :booty: hahah. . .John when is your next show date. . . its sometime next year if i remeber correctly?!?!?
 
Aaelael said:
WOOOOO HOOOOO!!!! Killin it brutha mang!! hhahah chuga chuga chuga chuga choooo chooooo. . . .have to get some high intensity in here! hahah. . .Mowing the lawn is fun for the first hour or so and than after that its :booty: hahah. . .John when is your next show date. . . its sometime next year if i remeber correctly?!?!?
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Lord willing, I can up the intensity coming into this show.

November 6th 2010
 
August 1st 2010-2 mile relax walk with friends, more for enjoyment.

August 2nd 2010 cardio, weights+cardio

cardio first thing upon awaking 30 minutes in indoor pool, running swimming, water aerobics

seperated by maybe six hours Chest shoulders traps,triceps

Smith Incline bench
205=10x's(good news felt overall good)

Decline barbell bench
245=7x's(while three months ago it was 275 for 7-8, this is still big progress for myself;although, I did feel a couple unpleasant feelings in the shoulder so I am watching this) (may have to switch to all smith, we will see)

Flat dumb bell fly 50lbs=9x's

Nautilus shoulder press
170lbs=9x's

seated dumb bell press
65lbs=5x's

nautilus seated lateral machine
left side 70lbs=10x's no pain=)
right side 150lbs=10x's

dumb bell shrug
85lbs=10x's
100lbs=10x's

Pullover(hits the triceps well)
70lbs=10x's

30 minutes walking

all is good, supplements are working week three review coming soon
 
John Smeton said:
August 1st 2010-2 mile relax walk with friends, more for enjoyment.

August 2nd 2010 cardio, weights+cardio

cardio first thing upon awaking 30 minutes in indoor pool, running swimming, water aerobics

seperated by maybe six hours Chest shoulders traps,triceps

Smith Incline bench
205=10x's(good news felt overall good)

Decline barbell bench
245=7x's(while three months ago it was 275 for 7-8, this is still big progress for myself;although, I did feel a couple unpleasant feelings in the shoulder so I am watching this) (may have to switch to all smith, we will see)

Flat dumb bell fly 50lbs=9x's

Nautilus shoulder press
170lbs=9x's

seated dumb bell press
65lbs=5x's

nautilus seated lateral machine
left side 70lbs=10x's no pain=)
right side 150lbs=10x's

dumb bell shrug
85lbs=10x's
100lbs=10x's

Pullover(hits the triceps well)
70lbs=10x's

30 minutes walking

all is good, supplements are working week three review coming soon
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Good workout and looking forward to the weekly review.
 
August 2nd 2010 calves, quads,hamstrings abdominals

donkey calve raise(smith)
335=10x's
dumbbell between feet reverse
50lbs=15x's
70lbs=5x's

leg press
5 plates=12x's (stopped short of failure had at a good two more reps)

hack squat
275lbs=12x's(stopped short of failure)

lying leg curl
120lbs=12x's

Incline glute-ham raises
35lbs=13x's

crunch 5 sets ,15 reps each set
reverse crunches 5 sets, 15 reps
 
Week Three review

Strength levels:strength levels are holding. and I am expecting this. I am at a 500-1000, probably 750 calorie deficit currently

Alpha feeling:aggressive in the gym yes. sometimes want to do real heavy but know it is better to work my way back up slowly then go real heavy and get another injury. ahh I ahte that word.

Fat loss: yes it is happening

Pumped look of the muscles: yes muscles look full

Libido: Too much at times, on the other hand fun at times as well

endurance: it is up , my brother has been living here for a month and him and I have been running.and I can jog three miles easy. no more running though all lower intensity cardio from now on

keeping the muscle I do have: yes

Increasing strength: I am holding steady, breaking even
 
great review buddy
 
John Smeton said:
Week Three review

Strength levels:strength levels are holding. and I am expecting this. I am at a 500-1000, probably 750 calorie deficit currently

Alpha feeling:aggressive in the gym yes. sometimes want to do real heavy but know it is better to work my way back up slowly then go real heavy and get another injury. ahh I ahte that word.

Fat loss: yes it is happening

Pumped look of the muscles: yes muscles look full

Libido: Too much at times, on the other hand fun at times as well

endurance: it is up , my brother has been living here for a month and him and I have been running.and I can jog three miles easy. no more running though all lower intensity cardio from now on

keeping the muscle I do have: yes

Increasing strength: I am holding steady, breaking even
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nice review. looking good.
 
Nice weekly review Smelton!!! WHo know's maybe I'll see you on the big stage sometime soon. . .hahah. . . nice work. . .progress pictures?
 
Aaelael said:
Nice weekly review Smelton!!! WHo know's maybe I'll see you on the big stage sometime soon. . .hahah. . . nice work. . .progress pictures?
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My next pictures and videos and big things will be around competition time.

yeah maybe well compete against one another being that we are both currently competing in "natural bodybuilding" organizations
 
august 4th 2010 65 minutes cardio

35 minutes cardio upon awaking 15 bike, and 20 fast walking and jogging at 1.5 incline and 4.1 steady the whole time(that may not be a lot for your less weighing fellas but stick a 230 lber on there and its fast paced power walking or jogging-and I have long legs)

30 minutes steady walk

August 5th 2010 Back

Nautilus Pullover machine
130lbs=15x's

V bar pull down
160 lbs=10x's( at least 2 strict reps left, stopped early)

Neutral grip pullup
(bodyweight) 8-5 (two rest pauses)=13x's

Rack chin
10x's (easy)

barbell rows
185=7x's
185lbs=8x's
225=6x's

deadlift
315=7x's

standing one arm cable lat row
50lbs=10x's (easy)

great workouts strength is coming back.

In addition to taking RecoverPro, TestoPro, and Glycobol, I take motivate a couple times a week when needed, and Essentials after training. These are also helping me.
 
Kristofer68SS said:
Nice DL's
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Thanks I really did not go out on them, stopped early from failure. I go to failure certain times of the year and stop short by a rep or two or even three sometimes in my training to percent central nervous system burnout.

(and also do forced reps at times as well after failure)

The dead lift is a great exercise and really hits my hams,quads,hip power stuff the rack dead lift at shins doesn't hit as much. With that said from a bodybuilding standpoint the rest of this contest preparation I am going with rack deads because it is specifically for the upper back, and I can go much heavier.
 
August 6 th 2010 cardio,Calves, biceps & triceps supersetted

cardio first thing two miles, one walk, one light jog 30-35 minutes

seated calves
1 plate and 25=6
2 plates=10x's(form could have been stricter-it worked out though and went though full range of motion)

standing calve
400lbs=10x's

This supersets are back and forth non stop , it reminds me of rest pause in a way

Incline Dumb bell curl 30lbs=11,8,6
~~Supersetted~~with
Rope Push downs 50lbs=10x's,80lbs=15x's, 130lbs=10x's(actually it was more of a warmup set to get the triceps loose, after warming up)

seated dumb bell curl 40lbs=10x's,8,7
~~Supersetted~~
Standing overhead cable triceps 100lbs=12,10,8

One arm hammer curl 25lbs=12,10,8
~~Supersetted~~
Larry scott triceps 100lbs=12,9,10


again I am not going to failure this pre contest stage, I am still training with intensity. I may go to failure once in a blue moon on bodyparts that need extra catching up
 
John Smeton said:
Thanks I really did not go out on them, stopped early from failure. I go to failure certain times of the year and stop short by a rep or two or even three sometimes in my training to percent central nervous system burnout.

(and also do forced reps at times as well after failure)

The dead lift is a great exercise and really hits my hams,quads,hip power stuff the rack dead lift at shins doesn't hit as much. With that said from a bodybuilding standpoint the rest of this contest preparation I am going with rack deads because it is specifically for the upper back, and I can go much heavier.
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You know your body well John.

Great job man.
 
August 7th 2010 cardio 2x's daily
35 minutes 2 miles, walk one, jog 1
30 minutes 2 miles, walk one, jog

August 8th 2010 rest

August 9th 2010 Cardio, Chest, shoulders, traps, triceps, biceps

Cardio first thing upon awaking 45 minutes total
Stationary bike 15 minutes
30 minutes elliptical-burnt 330 calories on elliptical, all together 450 calories maybe

after two more meals and some tasty RecoverPRO in between those meals

Chest, shoulders, traps, triceps, biceps

Smith Inline
210lbs=8x's
Flat dumb bell press
85lbs=9x's
flat dumb bell fly
50lbs=10x's

Nautilus Overhead press(close handles)
170lbs=9x's
seated dumb bell press
60lbs=12x's
Nautilus side lateral
left 90=12x's, 110=8x's (great news should has improved again and much more than I actually expected this time)
right 90=12,110=8

Standing Dumb bell shrug
90lbs=12x's
100lbs=13x's

Pullover (for triceps)
70lbs=12x's

seated dumb bell curl 40 lbs=12x's

I am stopping short of failure, and sine coming back from a shoulder injury, being below maintenance calories, a lot of cardio, I am not really going to failure much this "pre-contest" , maybe once in a blue moon on body parts that lag in comparison to other body parts. (Also not focused on beating my previous numbers like the past Dc training off-season)
 
Nice workouts John! Glad to see your backing off while in a calorie deficit, so you don't hurt yourself.
 
John Smeton said:
August 7th 2010 cardio 2x's daily
35 minutes 2 miles, walk one, jog 1
30 minutes 2 miles, walk one, jog

August 8th 2010 rest

August 9th 2010 Cardio, Chest, shoulders, traps, triceps, biceps

Cardio first thing upon awaking 45 minutes total
Stationary bike 15 minutes
30 minutes elliptical-burnt 330 calories on elliptical, all together 450 calories maybe

after two more meals and some tasty RecoverPRO in between those meals

Chest, shoulders, traps, triceps, biceps

Smith Inline
210lbs=8x's
Flat dumb bell press
85lbs=9x's
flat dumb bell fly
50lbs=10x's

Nautilus Overhead press(close handles)
170lbs=9x's
seated dumb bell press
60lbs=12x's
Nautilus side lateral
left 90=12x's, 110=8x's (great news should has improved again and much more than I actually expected this time)
right 90=12,110=8

Standing Dumb bell shrug
90lbs=12x's
100lbs=13x's

Pullover (for triceps)
70lbs=12x's

seated dumb bell curl 40 lbs=12x's

I am stopping short of failure, and sine coming back from a shoulder injury, being below maintenance calories, a lot of cardio, I am not really going to failure much this "pre-contest" , maybe once in a blue moon on body parts that lag in comparison to other body parts. (Also not focused on beating my previous numbers like the past Dc training off-season)
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Very nice work John!!!
 
August 10 th 2010 Calves, Quads Hams, abdominals

donkey calve raise(smith)
345lbs=9x's
dumb bell between feet , heels on bench reverse
60lbs=9x's

Hack squat(very close stance)
295=9x's

Strait leg dead lift
225lbs=12x's

abdominal s(super sets)

Captains chair
15,15,15
Nautilus a machine
60lbs=15,20,20
 
Week Four and Final review

Strength levels:strength levels are have increased on some lifts and holding on others. remember I am on a pretty big calorie deficit.

Alpha feeling:yes it is there. I think the moods are mainly from the dieting as when you deprive the body of calories and food it is used to chemical changes take place, it is with drawl from a dependence. With that said, yes I do feel more alpha mentality.

Fat loss: it stalled at one point I think it is back on track...

Pumped look of the muscles: doing pretty well I attribute this to Glycobol mainly

Libido: Too much at times, on the other hand fun at times as well. It has been crazy lately

endurance: it is up , my brother moved back to Knoxville so I have no running partner. This past week I have been doing a lot of doing intensity. i am changing it up though by starting high intensity interval cardio. endurance is great

keeping the muscle I do have: yes, bcaa's , glycobol, testopro have all helped

Increasing strength: I am holding steady or somethings and increasing on other exercises. That is what happened in this log

any questions just ask. i am starting my contest preparation log and will post it in here once it is up
 
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