AI Sports Nutrition kicks ass By John Smeton

Nice workouts! Glad to hear the holidays treated you well.
 
DreamWeaver said:
My deload week is next week and I decided to take this week off like I said. Everything is timing.
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nice mine is this week. I love deload weeks , I feel better because it gives my body a break, cns recovery, shorter workouts, and can really do my cardio if I want plus eat a little less.

punthra said:
Nice workouts! Glad to hear the holidays treated you well.
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Thank you and Happy holidays to you and everyone. They are not over yet still have the rest of this week and new years.

pembroke3355 said:
Just in time for a New Years destruction.:)
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hahaha nice.

On a good note I have done seven Extremity manipulation sessions from my Chiro practor. He said it should be 70 % better. I am going to test light side laterals today since I am on a deload week, and start testing some other exercises with the New Year. I have faith that I can do this movements pain free!
 
December 29th 2010-chest ,shoulders, triceps+biceps (de-load week)

chest
Incline dumbbell press 40lbs=12x's
decline barbell 135lbs=12x's

shoulders
seated dumbbell press 40lbs=10x's
standing side laterals 10lbs=15x's, 10lbs=15x's

biceps and triceps somersetted
pushdown rope 60lbs=13x's
standing dumbbell alternate curl 25lbs=12x's

behind the head dumbbell extensions 15lbs=15x's
old skool preacher curl machine 50lbs=15x's

biceps/forearms
reverse grip on old skool preacher machine 50lbs=10x's

Supplements:
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal, 20 mins pre working, 20 minutes before postworkout meal, and another one twenty minutes before a meal.(all containing 50 grams carbs or more)
*also I still have a little bit of RecoverPro left and I use that from time to time like between meals and before bed sometimes when i stay up later than I planned
 
John Smeton said:
December 29th 2010-chest ,shoulders, triceps+biceps (de-load week)

chest
Incline dumbbell press 40lbs=12x's
decline barbell 135lbs=12x's

shoulders
seated dumbbell press 40lbs=10x's
standing side laterals 10lbs=15x's, 10lbs=15x's

biceps and triceps somersetted
pushdown rope 60lbs=13x's
standing dumbbell alternate curl 25lbs=12x's

behind the head dumbbell extensions 15lbs=15x's
old skool preacher curl machine 50lbs=15x's

biceps/forearms
reverse grip on old skool preacher machine 50lbs=10x's

Supplements:
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal, 20 mins pre working, 20 minutes before postworkout meal, and another one twenty minutes before a meal.(all containing 50 grams carbs or more)
*also I still have a little bit of RecoverPro left and I use that from time to time like between meals and before bed sometimes when i stay up later than I planned
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Nice workout John.
 
December 30th 2010 cardio 30 minutes

moderate pace I broke a good sweat and had one going , breathing was getting pretty heavy


Supplements:
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal,
*Recoverpro two scoops
 
A note on diet

Diet is overall good I am allowing myself some "holiday foods" such as candies from time to time. Actually this week since it is a deload week calories are a bit lower and I am staying lean in the mid-section.

other supplements I am using
Creatine mono- usually 5-7 grams post training and 3 pre
Beta alanine-four grams daily
Terrific quality multi-vitamin
fish oils one gram per day
whey protein

sleep is a good ten hours right now feels great
 
John Smeton said:
A note on diet

Diet is overall good I am allowing myself some "holiday foods" such as candies from time to time. Actually this week since it is a deload week calories are a bit lower and I am staying lean in the mid-section.

other supplements I am using
Creatine mono- usually 5-7 grams post training and 3 pre
Beta alanine-four grams daily
Terrific quality multi-vitamin
fish oils one gram per day
whey protein

sleep is a good ten hours right now feels great
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One thing you could so is just burn the extra cals off with cardio, been working for me. Also my increased mass has helped me burn some fat as well I believe...:mischievous:
 
DreamWeaver said:
One thing you could so is just burn the extra cals off with cardio, been working for me. Also my increased mass has helped me burn some fat as well I believe...:mischievous:
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yup thats a good idea Doug. Yes muscle speeds up the metabolism and you have gained quite a bit recently, keep the intensity up to keep it, and dont be afraid to back off when needed. that might have been my mistake not backing off , from now on super high Intensity training is limited. Ill still train hard, but balls out all the time, only when my body can handle it and no more.
 
Dec 30th 2010

115 minute cardio divided into two sessions, the extra candy had me hyper and I did not want to be hyper in the house with nothing to do so My brother and I went outside for a 45 minute walk

Supplements:
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal


Dec 31st 2010 Calves, hams quads(deload week)

*gym was closed so used home weights

donkey calve raises(with brother on my back he weights 150lbs=155lbs) =15 slow and controlled reps

stiff leg dead lift 2 (45's on each side) =8x's weights feel heavier though because they are rusted

barbell squat 2 (45's on each side)=10x's

Supplements:
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal, one capsule before training, I may take another one or two later
 
John Smeton said:
Dec 30th 2010

115 minute cardio divided into two sessions, the extra candy had me hyper and I did not want to be hyper in the house with nothing to do so My brother and I went outside for a 45 minute walk

Supplements:
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal


Dec 31st 2010 Calves, hams quads(deload week)

*gym was closed so used home weights

donkey calve raises(with brother on my back he weights 150lbs=155lbs) =15 slow and controlled reps

stiff leg dead lift 2 (45's on each side) =8x's weights feel heavier though because they are rusted

barbell squat 2 (45's on each side)=10x's

Supplements:
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal, one capsule before training, I may take another one or two later
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What kind of setup do you have at home John?
 
pembroke3355 said:
What kind of setup do you have at home John?
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Just a barbell with some a few 35's ,25's ,10's,5's and 2.5's

have a bench but throwing it out left it outside and is rusty.

also some 20 lbs dumbbells and 35 lbs dumbbells

Bought all of this from a guy(old training partner) for 50 $$ back like eight years ago
 
Jan 3nd 2011 Back, traps
Had a workout partner close to my level was good

nautilus pullover 130lbs=10x's
Pulldown(d-handle) 170lbs=10x's
underhand close grip pullup (bodyweight) 10 x's

Barbell row(underhand grip Yates style) 225lbs=6x's
cable row 130lbs=10x's
Rack Deadlift (at shins) 365lbs=6x's

Barbell shrug 315=15x's (got the first six without straps, then grip just tired so finished the rest off with straps) and no I dont use over/under grip, I used to and could lift 405 lbs plus that way, now a days only over/over

Supplements:
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal, one capsule before training, one capsule 20 minutes before postworkout meal
recoverPro- two scoops this far today
 
Keep up the good work!
 
John Smeton said:
Just a barbell with some a few 35's ,25's ,10's,5's and 2.5's

have a bench but throwing it out left it outside and is rusty.

also some 20 lbs dumbbells and 35 lbs dumbbells

Bought all of this from a guy(old training partner) for 50 $$ back like eight years ago
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That is all it takes. Some hard work along with a solid diet and training and being able to lift. You got a great deal.
 
January 4th 2011 Chest, biceps, forearms

Incline Dumbbell press
70lbs=10x's (shy of failure)
75lbs=10x's
Decline barbell 225=10x's
widegrip-grip pushup=15x's

*no real pain or anything so that's a good sign , with that said I am still icing it and doing friction massage

Biceps
Standing Alternate Dumbbell curl 50lbs=6x's
Spider curl(lying on 35 degree incline bench)=50lbs=4x's, 35lbs=7x's
One arm preacher hammer curl 30lbs=12x's

Forearms
Behind the back barbell wrist curl 75lbs=12x's
Reverse dumbbell wrist curlon incline-hips lower than arms) 30lbs=10x's

Okay so I think that I am able to start working towards lifting "heavy" for myself so now I am going to up calories a bit and start hitting it heavier, while paying attention to cycling intensity and if it hurts backing off.

Supplements:
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal, one capsule 20 minutes before postworkout meal
Maniac-one scoop pre workout
 
Jan 5th 2011 Cardio 30 minutes(elliptical )

Supplements
Testopro- 4 capsules
Motivate-2 capsules

did not take Perform none the less libido is a raging lion as it is built up in my system

January 6th 2011, Calves, quads, hamstrings

Calves seated calve raise 45+45+5=(barefooted)=12x's, 45+45+25+5=7x's
Donkey calve raises on smith 315lbs=12x's

Quads
Leg extension (nautilus) 130lbs=10x's
Squat(rock bottom) 225lbs=8x's
barbell lunge 85lbs=10x's(god these hit muscles I never knew I had -lol)

*I trained with a training partner up until this point, he had to leave and pick up his daughter)

Hamstrings
Seated leg curl 150lbs=10x's
SLDL 225lbs=8x's
Incline Glute ham raises (body weight)=15x's

Supplements taken today
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal, one capsule 20 minutes before postworkout meal
Maniac-one scoop pre workout
 
Yah I never got the need to take perform when libido is already inflamed with Testopro...
 
Jan 7th 2011 Shoulders, triceps

Seated dumbbell press 60lbs=9x's, 60lbs=9x's , 60lbs=7x's

Standing side laterals 20lbs=12x's, 20lbs=15x's, 25lbs=13x's
(these are so easy I had to stop early though on the 25lbsbecause tendon was hurting) Slowly but surely will my strength come back its important that I dont overdo it while it is still healing

facepulls 40lbs=12x's, 60lbs=6x's

Triceps

Rope pushdowns 110lbs=8x's

Dips (bodyweight+25lbs)=9x's, Bodyweight+50lbs=5x's

Lying tricep extensions 95lbs=10x's

Nautilus dip machine 220lbs=20x's, 220lbs=10x's


Supplements taken today
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal,
Maniac-one scoop pre workout


Jan 8th 2011 cardio 30 minutes first 15 bike, last 15 elliptical

Supplements taken today
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Motivate- 2 capsules upon awaking
Recoverpro three scoops


Jan 9th 2010

Supplements taken today
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Recoverpro three and a half scoops(20 grams)
 
I really wanted to do shoulders today, but was first day back at gym in a month, so i'm just doing full body for the next week or two
 
EasyEJL said:
I really wanted to do shoulders today, but was first day back at gym in a month, so i'm just doing full body for the next week or two
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cool. Take it slow the first week back


Jan. 10th 2011 Back, traps

Nautilus pullover 130lbs=10x's
Pulldown(reverse grip) 170lbs=8x's, 190lbs=10x's

Reverse Yates Barbell row 185lbs=10x's, 225=10x's-well nine form was not all the way up on the last rep
Cable row(wide grip above belly button) 90lbs=10x's
Deadlift 315lbs=5x's, 335lbs=8x's

Traps
Barbell shrugs 225lbs=10x's, 225lbs=10x's, 315=10x's

one arm dumbbell rows 70lbs=10x's, 90lbs=10x's

Supplements
RecoverPro- 2-3 scoops
Glycobol one 20 minutes before first meal, one fifteen minutes before post-training meal
Testopro- four capsules , two caps dosed 10-12 hours apart
Perform- four capsules pre-workout
Maniac-one scoop pre workout
 
John Smeton said:
January 4th 2011 Chest, biceps, forearms

Incline Dumbbell press
70lbs=10x's (shy of failure)
75lbs=10x's
Decline barbell 225=10x's
widegrip-grip pushup=15x's

*no real pain or anything so that's a good sign , with that said I am still icing it and doing friction massage
Biceps
Standing Alternate Dumbbell curl 50lbs=6x's
Spider curl(lying on 35 degree incline bench)=50lbs=4x's, 35lbs=7x's
One arm preacher hammer curl 30lbs=12x's

Forearms
Behind the back barbell wrist curl 75lbs=12x's
Reverse dumbbell wrist curlon incline-hips lower than arms) 30lbs=10x's

Okay so I think that I am able to start working towards lifting "heavy" for myself so now I am going to up calories a bit and start hitting it heavier, while paying attention to cycling intensity and if it hurts backing off.

Supplements:
Testopro, four capsules divided am and pm
Perform four capsules 20 minutes pre workout,
Glycobol One capsule 20 minutes before first meal, one capsule 20 minutes before postworkout meal
Maniac-one scoop pre workout
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That is great news John.:)
 
Jan 11th 2011 Chest , Triceps

Incline dumbbell press 85lbs=10x's, 90lbs=8x's
Barbell decline 235lbs=7x's
Nautilus fly machine 120lbs=7x's
Widegrip pushups = 20x's

Triceps
Rope pushdown (ropes kept separate at all times) 110lbs=9x's
Overhead rope extensions (ropes kept separate at all times) 110lbs=10x's
dips (body weight plus 20 lbs)=8x's

Supplements
RecoverPro- five scoops
Glycobol one 20 minutes before first meal, one fifteen minutes before post-training meal
Testopro- four capsules , two caps dosed 10-12 hours apart
Perform- four capsules pre-workout
 
Jan 12th 2010 cardio, abs

abs 2 sets crunches-15reps, 2 sets reverse crunches-15 reps, and the ring of fire

30 minutes interval cardio treadmill, jogging running/and long stide walking ,got my sweat going, felt good

Supplements used today
Testopro-four capsules
Perform-Four capsules
RecoverPro-six scoops
Motivate-2 capsules
 
EasyEJL said:
you haven't posted pictures or a video recently have you john?
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Not real recent, My Avi on here and those pictures on facebook are from a photoshoot on Nov 13 th 2010.

This was my last video Nov6th 2010 [nomedia="http://www.youtube.com/watch?v=9JXtw7r_1MU"]YouTube - November 6th 2010 John Smeton[/nomedia]

I am staying relatively lean, maybe close to the last videos condition.
 
Glad to hear the pain is starting to disappear! Great workouts as well!
 
John Smeton said:
Not real recent, My Avi on here and those pictures on facebook are from a photoshoot on Nov 13 th 2010.

This was my last video Nov6th 2010 Invalid Link Removed

I am staying relatively lean, maybe close to the last videos condition.
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Yah this is always my plan but somewhere along the line I diverge. I was pretty good right up till December this year so maybe I am not that bad. More will be revealed as I start to shed.
 
Jan 13th 2011 Calves, quads, hams

Seated Calve raises 45+45+5=10x's, 45+45+25+5=5x's, 45+45+25+5=4x's
Donkey Calve raises 335lbs=8x's

Leg extensions(body masters) 150lbs=10x's
Leg press(wider stance) 5plates=12x's
Hack squat 3 plates or 315lbs=8x's failed on 9th

Seated leg curl 180lbs=10x's, 210lbs=5x's
Lying leg curl #2 120lbs=8x's
Glute ham raises (two part movement) =9

ham and quad stretch maybe 30 secs each

Testopro-four capsules
Perform-Four capsules
RecoverPro-two scoops
maniac-one scoop
Glycobol- two. one 20 mins pre first meal and one 20 mins pre postworkout meal


Jan 14th 2011 Shoulders, biceps

Seated dumbbell press 65lbs=7x's, 60lbs=5x's
standing side lateral 25lbs=12x's(some pain toward to end- I did not push shoulders intense as I wont be in till it is fully healed, it seems to heal in progressions)

Biceps
Standing dumbbell curl 50lbs=10x's
cable curl 120lbs=7x's
nautilus preacher machine 120lbs=12x's

Testopro-four capsules
Perform-Four capsules
RecoverPro-two scoops
maniac-one scoop
Motivate-2 capsules-had to get up early to to a CPR , first aid class, and motivate helped

Jan 15th 2011 cardio 30 minutes-worked up a good sweat and heavy breathing

Testopro-four capsules
Perform-Four capsules
RecoverPro-two scoops
Motivate- 2 capules
 
John Smeton said:
Jan 13th 2011 Calves, quads, hams

Seated Calve raises 45+45+5=10x's, 45+45+25+5=5x's, 45+45+25+5=4x's
Donkey Calve raises 335lbs=8x's

Leg extensions(body masters) 150lbs=10x's
Leg press(wider stance) 5plates=12x's
Hack squat 3 plates or 315lbs=8x's failed on 9th

Seated leg curl 180lbs=10x's, 210lbs=5x's
Lying leg curl #2 120lbs=8x's
Glute ham raises (two part movement) =9

ham and quad stretch maybe 30 secs each

Testopro-four capsules
Perform-Four capsules
RecoverPro-two scoops
maniac-one scoop
Glycobol- two. one 20 mins pre first meal and one 20 mins pre postworkout meal


Jan 14th 2011 Shoulders, biceps

Seated dumbbell press 65lbs=7x's, 60lbs=5x's
standing side lateral 25lbs=12x's(some pain toward to end- I did not push shoulders intense as I wont be in till it is fully healed, it seems to heal in progressions)Biceps
Standing dumbbell curl 50lbs=10x's
cable curl 120lbs=7x's
nautilus preacher machine 120lbs=12x's

Testopro-four capsules
Perform-Four capsules
RecoverPro-two scoops
maniac-one scoop
Motivate-2 capsules-had to get up early to to a CPR , first aid class, and motivate helped

Jan 15th 2011 cardio 30 minutes-worked up a good sweat and heavy breathing

Testopro-four capsules
Perform-Four capsules
RecoverPro-two scoops
Motivate- 2 capules
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Smart man John.
 
Jan 16th 2011 cardio 30 minutes (cardio calves for 20 minutes)

Testopro-four capsules
Perform-Four capsules
RecoverPro-two scoops

Jan 17th 2011 Back, traps

Nautilus Pullover machine 130lbs=12x's
Reverse grip pull down 190lbs=10x's(3 partials), 200lbs=8x's
neutral grip pull up(body weight-225lbs)= 8x's

T bar bar 5(35 lbs) plates=8x's( 2 partials), same=-5x's
cable row(wide grip to above belly button-hits middle back great) 130lbs=8x's(2 partials)
Rack Dead lift(from shins) 365lbs=8x's

Seated Dumbbell shrug 100lbs=8 x's maybe 10 ,I lost count


Testopro-four capsules
Perform-Four capsules pre workout
RecoverPro-three scoops
maniac-one scoop pre workout
Glycobol- two. one 20 mins pre first meal and one 20 mins pre postworkout meal
 
John Smeton said:
I figure I only have one shoulder to take care of and if I push it too hard that is much more months without progress, it seems to be healing very slowly and if pushed too hard too soon it seems to get worse again. This really teaches patience
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My recovery is over 2 years but it was a farly serious injury..
 
DreamWeaver said:
My recovery is over 2 years but it was a farly serious injury..
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what was yours on? how old were you? did you lay off completely from using it or go light or both in progressions as it healed up?

was it ever the same as a new one?


pembroke3355 said:
LOL damn I miss being in my 20's
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Me too, almost. (I hit 30 in a few months) I look younger in the face though I can pass for 24-25 and I contribute it to exercise, sleeping right, nutrition and supplements, and I think supplements do play a big role in this

Guy from the gym we were talking yesterday when he asked my age and I told him he said he thought I was just out of high school =)
 
Jan 18th 2011 Chest, biceps, forearms

Incline Dumbbell press 90lbs=10x's, 90lbs=6x's
Decline barbell 235lbs=8x's( did not go to failure as I am not going real intense on any chest or shoulder exercise really-of course I am doing what I can)
wider grip pushup 24x's

Biceps Standing barbell curl 105lbs=10x's
Incline dumbbell curl 30lbs=10x's
nautilus preacher curl 130lbs=10x's(2 partials)

Forearms
Reverse grip ez bar curl 65lbs=9x's
Behind the back barbell curl 85lbs=10x's

Testopro-four capsules
Perform-Four capsules pre workout
RecoverPro-three scoops
maniac-one scoop pre workout
Glycobol- two. one 20 mins pre first meal and one 20 mins pre postworkout meal


Jan 19th 2011 Abs , cardio
abs 3 sets 15 reps of crunch type and 3 sets 15 reps of reverse crunch movements
cardio 30 minutes elliptical interval heart rate 130 bpm at times maybe higher

Testopro-four capsules
Perform-Four capsules pre workout
RecoverPro-three scoops
Motivate- 2 capsules upon awaking
 
John Smeton said:
what was yours on? how old were you? did you lay off completely from using it or go light or both in progressions as it healed up?

was it ever the same as a new one?
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I tore my cap muscle at the back (rear delt) it was 2.5 years ago. I was off for a few weeks then back to light work and it still isn't 100% and probably never will be. I can however do enough to develop my chest more as I can push my bench up around 275...
 
John Smeton said:
what was yours on? how old were you? did you lay off completely from using it or go light or both in progressions as it healed up?

was it ever the same as a new one?




Me too, almost. (I hit 30 in a few months) I look younger in the face though I can pass for 24-25 and I contribute it to exercise, sleeping right, nutrition and supplements, and I think supplements do play a big role in this
Guy from the gym we were talking yesterday when he asked my age and I told him he said he thought I was just out of high school =)
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I agree 100%
 
DreamWeaver said:
I tore my cap muscle at the back (rear delt) it was 2.5 years ago. I was off for a few weeks then back to light work and it still isn't 100% and probably never will be. I can however do enough to develop my chest more as I can push my bench up around 275...
Click to expand...

how about side laterals and rear laterals?
 
Jan 20 2011 Calves, quads, hamstrings

This workout I only ate one meal and did not eat for like 4-5 hours(took bcaa's though)

Seated calve(barefooted) 45+45+5=10x's, 45+45+5=6x's
standing calve 400lbs=10x's

body masters leg extension 150lbs=12x'
leg press 5 plates +25(each side)=10x's
smith squat(all the way down) 225lbs= 6x's

seated leg curl 190lbs=10x's
One leg lying leg curl 60lbs=10x's, 70lbs=5x's
incline glute ham raises(2 part movement)=12x's

Testopro-four capsules
Perform-Four capsules pre workout
RecoverPro-three scoops(this far)
Glycobol-two capsules, one pre first meal, one pre post workout meal
 
Workouts are looking solid John, how is the phsyique coming along?
 
GoHardOrGoHme said:
Workouts are looking solid John, how is the phsyique coming along?
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Thank you. I am weighing around 225lbs and lean, just a bit of body fat then my avi picture. (that was two months ago that picture) I have lowered calories the past couple days as well to 2,500 just to keep body-fat in check, it has been 3,000 calories.

I keep progressing in strength slowly on compound movements like barbell rows, deadlifts, rack dead lifts and leg exercises, and sometimes chest movements are shoulder presses (not back to my strength where I was last year though because I have a small supraspinatus tear, which I have had for a year now)

I start going to a new orthopedist next week because my other one did not work out. I also went to a chiropractor and while it may have worked some it still hurts. I have faith that my shoulder will be able to do side laterals , rear laterals heavy again (in progressions of course slowly getting there,whether it means surgery or not-which is my last option) without pain and can heal up like my elbow did

Overall though I still have good size, esp in relation to my strength. I can just imagine how big Id be if I were lifting some of the weights you do
 
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