Loving the detail John! Trust me, your hard work is going to pay off!
You wanna lay of those chat lines/sites, did you exceed your limits?Good stuff John. Just getting back after no phone or internet for 5 days. I lost my mind!!!
Here's some inspiration at leasthey, can you send me just a little bit of your motivation? i need it!
Thank you and Thanks to each and every of you.sounds really good John, how are you feeling about things...? like everyone else i reckon with the work you're putting success is within reach!
pushing 30-hell just wait till you are OVER 50, lol. but very good points on staying lean, i agree 100%.good insight
very good insight and breaking it down.
I keep hearing over and over that the best way to stay in shape for a competition is to just stay leanish, and keep that skin tight which causes a smaller waist come show time.
From now on I plan on being 12% or lower. It is nicer being lean,easier on the knees, easier on general health even though I am pushing 30 I feel no reason to get up to 15% any more as body fat is the number one thing that causes so many health challenges.
I highly suggest no test boosters or steriods till your 23 it could stunt your growth LOL.I'm slowly approaching 12 myself. Man is it rough
40 minutes high intensity cardio is no joke. Great work.September 8th 2010
Nutrition
400 P
160 CHO
40 F
2,560 Calories
Exercise
40 minutes high intensity interval cardio
Sleep 8 hours and a 20-30 minute nap
Supplements
Perform~
Testopro~
Cycle Support two scoops
Two motivates
Holy Moses !!!! On Perform I have had some of my greatest sexual pleasure feelings and erections in a long time, just beastly. I contribute it to the Perform. and I think the longjack is boosting my testosterone. I don't have any studies to back that up. Testopro I do have the studies for free testosterone boosting. Testopro and Perform both may be the culprit of the incredible sexual mood. Mood is terrific as far as feeling masculine and great(alpha male whatever you want to call it) I encourage any one to get on this stuff for one bottle and use it every day.
I agree the glutamine helps in a lot of ways but most impressively is the immune system and increased protein synthesis.September 5th 2010
* when my body feels the cns is worn out from too much cardio and intense training I take a couple days off. Some people think increasing calories will solve this dilemma, it does not work that way, the body needs times to completely rest.
*On a side note Glutamine really seems to make a difference this pre-contest, taking 20 grams a day in two divided doses, when I am hungry it reduces cravings , also on all of these rest days I am taking off ECA stack.
Yeah, when i was testing it I had 10 days worth and man by the end of the week the orgasms were just toe curling. Was amazing and lots of volume too.September 8th 2010
Holy Moses !!!! On Perform I have had some of my greatest sexual pleasure feelings and erections in a long time, just beastly. I contribute it to the Perform. and I think the longjack is boosting my testosterone. I don't have any studies to back that up. Testopro I do have the studies for free testosterone boosting. Testopro and Perform both may be the culprit of the incredible sexual mood. Mood is terrific as far as feeling masculine and great(alpha male whatever you want to call it) I encourage any one to get on this stuff for one bottle and use it every day.
Amen but man it feels great to complete it!40 minutes high intensity cardio is no joke. Great work.
Not at all Don. Being on eca stack makes cardio easier especially first thing in the morning40 minutes high intensity cardio is no joke. Great work.
I am a big believer in using glutamine in real stressful situations like contest preparation.I agree the glutamine helps in a lot of ways but most impressively is the immune system and increased protein synthesis.
Yeah, when i was testing it I had 10 days worth and man by the end of the week the orgasms were just toe curling. Was amazing and lots of volume too.
Amen but man it feels great to complete it!
Thank you Kristofergreat job John!
Yeah they are still sore. nice and slow form, esp on the eccentric, with butt sticking out, really fried my hammiesdamn, I was just noticing the 275lbs SL deads...make my hammies hurt just thinking about it!!!!
BEASTLY!
Thank you Tomnice work, john.
Thank you Bobbylooking good john!..keep on killing it!
That is still one fine cardio session eca or not. Great work John.Not at all Don. Being on eca stack makes cardio easier especially first thing in the morning
I am a big believer in using glutamine in real stressful situations like contest preparation.
good to see you in here Chris your input is always welcomed.
Thank you Kristofer
Yeah they are still sore. nice and slow form, esp on the eccentric, with butt sticking out, really fried my hammies
Thank you Tom
Thank you Bobby
This is two days shy of ten weeks out. I miscalculated the date. done almost two weeks ago.I type mine up in note pad or in a google document they are backed up nonstop so you don't lose anything if disconnected. then just do a copy and paste. Are you going to get a video up this weekend? I remember seeing you say something about it. Very curious to see you at 9 weeks out. I also wanna see those giant legs of yours cut up.
Back and chest are mineyou'll figure them out.
and good to hear everyone's strong points
Wish that would happen to me!T...Quads have shrunk some, esp the last couple weeks, and hamstrings have come up...
September 10th 2010
Nutrition
325 P
230 CHO
35 F
2,535
Exercise: Calves, triceps-biceps, shoulders, forearms-supersets, then, cardio 40 minutes
Seated Calve raise(barefoot)
45+25=10x's
45+45=10x's
Standing calve (shoes on)
400lbs=7-4-4(3 rest pauses) =15x's
Super sets
Incline dumb bell curls 35lbs=5x's immediate stripset-25lbs=9x's
Overhead cable extensions 100lbs=15x's, 140lbs=12x's
Larry Scott standing laterals 25lbs=12x's, (yeah shoulder felt good)
Larry Scott forearms(hips lower) 10+5=10,
spider dumbbell curl 30lbs=7x's
One arm overhead dumb bell extensions 30=12x's
Larry Scott lateral 30lbs=12x's
Larry Scott forearms(same) 10+5=10x's
cardio 40 minutes-15 incline 3.0 =10 minutes
Elliptical interval 30 minutes
Sleep 8 hours and a nap
Supplements
Glycobol two capsules 15-30 minutes post workout
Cycle Support two scoops
Perform~
Testopro~
Essentials and joint-three scoops post workout
HGhPro-4 capsules 45 minutes after last no carb meal(no carb meal is crucial!)
Notes* Very nice. I forgot what HGhpro felt like. I have not had this sound and fantastic sleep for a long time. I woke up feeling so good. Usually even ten hours I don't feel this recovered. Not only do I feel good I feel more recovered.
Ronny Rockel visits his Mommy and trains back 4 weeks out
http://mdtv.musculardevelopment.com/pro-training/ronny-rockel-best-body-nutrition/3400-rockel-trains-back-and-visits-his-mom-4-weeks-out-from-the-o.html
Mass has always been a strong point from the beginning. Btw I have not been able to train shoulders hard and heavy for four months in that video. hoping I can get them bigger and with muscle mmeory coming into my showjust looked at your latest vid-you definately have the mass. looking huge john.
thank you JasonGreat video John! Your looking great!
Just dont train them and they may shrink some. Rosie doesn't even train hers.Teach me how to shrink my quads lol!
Crowler is from Florida and so is Stxnas. I am not sure but I believe Andres is also from that area.Big announcement:
I called my fellow NGA Competitor Shawn Donnell today , we competed together last year , went out to eat and hung at his house, Me, Matt, and Shawn, and if informed me NGA Nashville show has been canceled this year. they said they will do it in 2011. I am in Tennessee so this was very convenient only three hours away.
I do not know if it is true I have heard from an NGA competitor something about money issues and it would make sense in the economy today.
Anyways I quick found another show called Andrew Bostinto, President of the NGA (he used to compete back in the sixties and seventies) and got some information and I will be traveling all the way to Coral Springs,Florida to do the THE NGA INTERNATIONALS
NGA American International Championships which is one of the biggest or the biggest NGA shows I believe.It is on November 13 th 2010 so that gives me another week, which I'll need doing it slow and steady. So I am 2 days shy of nine weeks out today!
I invite any one around that area and everyone anywhere. AI Sports nutrition is based out of Florida is this right? so if this is close for Mike or any of the AI Team you are warmly invited and you'll hear the name AI Sports Nutrition during my routine in the Thank You section when I am introduced to the crowd.(at least that is how my show last year was done)
If I am not mistaken this is the "big" NGA show of the year. Lots of competition as well! I am going against the best of the best in the NGA in my second show!Bigger show, more time.... doesn't get much better than that....
We will all be behind you if you make it to the show.If I am not mistaken this is the "big" NGA show of the year. Lots of competition as well! I am going against the best of the best in the NGA in my second show!
(Lord willing if God allows me to do this show)
I think if you were going to do one exercise for quads it would be leg extension to work on the separation. Just fine tuning them. Honestly your hamstrings are good man I think you can work those quads a little and not over shadow the hammies. You are looking leaner, and your back is nice and lean Christmas tree is already coming out. Don't rush through your poses though even when making a video. Condition yourself that every presentation is important. I would also start using transitions from one pose to the next in your videos. You will be doing it on stage what better way to get feedback than to present yourself as you would in a show.This is two days shy of ten weeks out. I miscalculated the date. done almost two weeks ago.
YouTube - 2010 Contest Preparation(close to nine weeks out)
I am exactly eight weeks out today I'll post another in a week or two.maybe a couple weeks. Next time Ill get closer because it is kind of hard to see.
as far as legs, I have been only doing one exercise and one set and that's it for quadriceps for a long time in this log. Quads have shrunk some, esp the last couple weeks, and hamstrings have come up. I think some leg days I may add in another exercise or set or maybe couple sets for quads coming into this show. Moreover, I do not want them out of proportion as my other body parts are playing catch up. esp upper body(well they are not really playing catch up now pre-contest because pre-contest I am not going to really add any mass with these lower calories)
Yeah what he said!We will all be behind you if you make it to the show.
It is Great to have the support.We will all be behind you if you make it to the show.
Nice. Coral springs in down in the deep Florida south.Crowler is from Florida and so is Stxnas. I am not sure but I believe Andres is also from that area.
Thank you for the feedback.I'll put it into practice.I think if you were going to do one exercise for quads it would be leg extension to work on the separation. Just fine tuning them. Honestly your hamstrings are good man I think you can work those quads a little and not over shadow the hammies. You are looking leaner, and your back is nice and lean Christmas tree is already coming out. Don't rush through your poses though even when making a video. Condition yourself that every presentation is important. I would also start using transitions from one pose to the next in your videos. You will be doing it on stage what better way to get feedback than to present yourself as you would in a show.
Yeah what he said!
Yeah, I DON'T train them and they STILL grow, damnit (must be the cardio and my daily 4,300 calories, LOL)! Seriously, I'd have to cut bits out for them to shrinkJust dont train them and they may shrink some. Rosie doesn't even train hers.
I stopped training mine for three months at one time while trainign everything else.
BOBBY!!! :wave: Long time, no see! How ARE you???!still kicking ars john!..keep it up
Wow just think of all the extra work we could do on other body parts if we did not have to work our quads, for me it's traps, big fuggin deal I know... My calves don't need that much attention either...Yeah, I DON'T train them and they STILL grow, damnit (must be the cardio and my daily 4,300 calories, LOL)! Seriously, I'd have to cut bits out for them to shrink
Nice workout John.September 13th 2010
Nutrition
280 Protein
500 CHO
50 (or less fat)
3,300-3,500
Excercise
Cardio first thing in morning hard interval cardio 40 minutes
that evening weights: Chest shoulders(biceps+triceps+forearms[bring up body parts]) and abdominals
Incline barbell(I did this exercise at home before I hit the gym because this incline is better its about 15-25 degrees)
dont know weight used don't care=8x's
Smith neck press
185lbs=7x's
Gironda Dips
7x's
Incline Pec Dec
110lbs=8x's
Larry Scott shoulder press(strip sets)
60lbs=6x's-50lbs=3x's-40lbs=9x's-30lbs=7x's-20lbs=11x's
Seated side lateral
30lbs=6x's(stopped early shoulder pain)
nautilus seated lateral machine(one arm at a time)
150lbs=12x's
bent over cable laterals
20lbs=7's
20lbs=6x's
20lbs=6x's
PJR pullover(triceps exercise) supersetted with
85lbs=8x's
seated dumb bell curl
50lbs=7x's
overhand wrist curl on top of preacher bench
15lbs=10x's
abdominals
crunches 25,25
reverse crunches25,25
sleep eight hours of pure bliss
Supplements
HghPro- Four capsules-sleep and recovery are much better than before I started hghpro
Cycle Support two scoops
Stoked four capsules divided into two servings
RecoverPro-one serving pre cardio
Essentials and joint -three scoops post training
abs were so sore this morning, upper chest sore as well
I DO do lots of extra work on other body-parts - shoulders and arms. Unfortunately, they really only get more mass when I train legs pre (usually a few sets of squats), which then adds to my legs :sigh: Guess I should be ok that I'll be satisfied with maintaining what I have once I get a bit leaner (and see if I can't find some way around that annoying little fact, LOL, since I wouldn't mind more mass in my arms - they're 2-4 inches SMALLER than most competitors and even fitness models!)Wow just think of all the extra work we could do on other body parts if we did not have to work our quads, for me it's traps, big fuggin deal I know... My calves don't need that much attention either...
That's quite the conundrum, you only get mass increase from spill over from training your legs it seems. Working large muscles is supposed to release more growth hormone. I guess you've tried working higher rep ranges to take advantage of that without add as much size to your legs. It probably wouldn't really work as it's the intensity stimulates the HGH release. Normally I would just say don't work that body part as hard.I DO do lots of extra work on other body-parts - shoulders and arms. Unfortunately, they really only get more mass when I train legs pre (usually a few sets of squats), which then adds to my legs :sigh: Guess I should be ok that I'll be satisfied with maintaining what I have once I get a bit leaner (and see if I can't find some way around that annoying little fact, LOL, since I wouldn't mind more mass in my arms - they're 2-4 inches SMALLER than most competitors and even fitness models!)
Yep - done everything under the sun, including training and not training legs, higher reps but still as heavy as I can go so the intensity is still there, shorter and longer recovery periods, different set types, adding in boxing, etc. No matter the weight or rep range, if I train legs at all, they GROW - I'm not sh*tting you. Like I said, more mass would be nice in my arms, but if it doesn't happen, then I'm not going to be too concerned.That's quite the conundrum, you only get mass increase from spill over from training your legs it seems. Working large muscles is supposed to release more growth hormone. I guess you've tried working higher rep ranges to take advantage of that without add as much size to your legs. It probably wouldn't really work as it's the intensity stimulates the HGH release. Normally I would just say don't work that body part as hard.