AI Sports Nutrition kicks ass By John Smeton

urbanski said:
nice dude
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Thanks Derek.

Jan 21st 2011 Triceps and biceps supersets( could not do shoulders today because they needed to rest) (I already did biceps this week so I was just workout for a pump on them)

Rope pushdowns 120lbs=10x's
Nautilus preacher curl 120lbs=10x's

Nautilus dip machine 250lbs=12x's
One arm dumbbell hammer curl 25lbs=12x's

Nautilus extension machine 120lbs=12x's
hammer curl(cable rope) 90lbs=15x's

overhead cable bar extensions 130lbs=14x's
one arm cable curl-d-handle 30lbs=12x's


Testopro-four capsules
Perform-Four capsules pre workout
Glycobol-two capsules, one pre first meal, one pre post workout meal
Recoverpro- one or two scoops
 
pembroke3355 said:
I really have to watch the form when I do these. I normally go light with them.
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yeah laterals always need to be paying attention to form.

have you ever had a rotator cuff injury Don, and if so how long did it take yours to heal up where you could really use it again like 80 % or better?
 
Jan 22nd 2011 cardio 30 minutes interval/high intensity burnt 400 calories according to the gym meter at my weight and age

Testopro-four capsules
Perform-Four capsules pre workout
Motivate- two capsules
Recoverpro- one or two scoops
 
John Smeton said:
yeah laterals always need to be paying attention to form.

have you ever had a rotator cuff injury Don, and if so how long did it take yours to heal up where you could really use it again like 80 % or better?
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No I have been lucky. When I was young and stupid and thought I would be Arnold in a week I really hurt my back and had to take a long time off. I now know I will never be a bodybuilder so it is form, form and more form for me and for the most part I have been injury free. When I feel I have tweaked something I rest it. I know for you guys that are trying to do shows that may not always be possible but you seem to have a great approach to it John.
 
Jan 23nd 2011

Testopro-four capsules
Glycobol two capsules, on higher carb meals
Recoverpro-two scoops


Jan 24th 2011 Back, Traps

Undergip closer grip pulldowns 190lbs=9x's, 190lbs=9x's
Close grip under grip pullups (body-weight-225) 10, 8

T bar rows 5 35 pound plates=10x's, 6 35 lb plates=8x's
Deadlifts 365=5x's

Barbell shrug 275=11x's, 375=12x's

Testopro-four capsules
Perform-Four capsules pre workout
Recoverpro- three scoops
Glycobol- two capsules, one pre first meal, one pre post workout meal
 
pembroke3355 said:
No I have been lucky. When I was young and stupid and thought I would be Arnold in a week I really hurt my back and had to take a long time off. I now know I will never be a bodybuilder so it is form, form and more form for me and for the most part I have been injury free. When I feel I have tweaked something I rest it. I know for you guys that are trying to do shows that may not always be possible but you seem to have a great approach to it John.
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Yah the stupidity was rampant in the old days, very few people knew what they were doing...
 
John Smeton said:
dont beat yourself up guys we all make mistakes , as long as we learn from them and dont do them again thats what matters
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Very true John and I did learn from that. It cost me almost 2 years of being able to much of any exercising.:(
 
pembroke3355 said:
Very true John and I did learn from that. It cost me almost 2 years of being able to much of any exercising.:(
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At least you can exercise now Don my friend.

Got a methylpredisone shot today in the bone. WQell he thinks he went into the bone, he wasn't entirely sure because The needed may not have been long enough due to my large shoulders, he needed try another needle I think it made it though. Hard to feel pain when we are used to tearing them muscles down anyways and with pain thats been there a year

anyways hes giving it six weeks to heal up then if not healed wants to go in with a camera. The dye injected MRI says a 2-3 mm tear which is nothing, he said going in is the much better than an MRI.

regardless I lifted decently heavy 240lbs=12x's on the barbell decline press and 90lbs=8x;s on the incline dumbbell press without pain.

will test some side laterals out in maybe a month and see if this shot has helped
 
Jan 25th 2011 Chest, triceps

Decline barbell 240lbs=12x's
Incline dumbbell 90lbs=8x's
Cable crossover(top) 60lbs=10x's (3 partials)
bottom 20lbs=10x's

overhead triceps extension 120lbs=12x's
dips body weight plus 25 lbs= 10x's
Lying triceps extensions 100lbs=8 x's(1 partial)
one arm d handle triceps extensions supersetted with reverse grip d handle extensions
60lbs=15x's both arms

Perform- 3 capsules per workout(lost a capsule)
Glycobol-two, one pre first meal and one pre post workout)
Recoverpro- three scoops
*testopro bottle ran out and it has been eight weeks so I am giving it a break

Jan 26th 2011 abs, cardio
abs 3 sets crunch, 3 sets reverse crunches
35 minutes cardio- elliptical and 10 minutes run

Perform- 4 capsules per workout
Glycobol- one pre first meal
Recoverpro- two scoops , might take more we will see
 
Jan 27th 2011 Calves, quadriceps, hamstrings

Seated Calve raise 45+45+25=10x's, 45+45+35+5=8x's
Standing calve raise 490lbs=12x's, 580lbs= 10x's

Barbell squat 275lbs=4x's
Leg press 5 plates plus 25(each side)=10x's(easy did not go to failure)

Seated Ham curl 200lbs=10x's
Lying leg curl 130lbs=7x's
Incline glute ham raises (two part movement, deep stretch at bottom)
(body weight) =15(3 partials)

RecoverPro- 3 scoops
Perform-four capsules pre workout
Glycobol two capsules, one pre first meal and one pre post workout meal

overall feeling good
 
John Smeton said:
Jan 27th 2011 Calves, quadriceps, hamstrings

Seated Calve raise 45+45+25=10x's, 45+45+35+5=8x's
Standing calve raise 490lbs=12x's, 580lbs= 10x's

Barbell squat 275lbs=4x's
Leg press 5 plates plus 25(each side)=10x's(easy did not go to failure)

Seated Ham curl 200lbs=10x's
Lying leg curl 130lbs=7x's
Incline glute ham raises (two part movement, deep stretch at bottom)
(body weight) =15(3 partials)

RecoverPro- 3 scoops
Perform-four capsules pre workout
Glycobol two capsules, one pre first meal and one pre post workout meal

overall feeling good
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May recoverpro is almost gone, and then there will be none...
 
DreamWeaver said:
May recoverpro is almost gone, and then there will be none...
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Luckily I traded someone stoked, testopro and Hghpro for two tubs of the old recoverpro, I still like the old stuff. Word on the street is the updated stuff will be much better tasting and in all areas =)
 
John Smeton said:
Luckily I traded someone stoked, testopro and Hghpro for two tubs of the old recoverpro, I still like the old stuff. Word on the street is the updated stuff will be much better tasting and in all areas =)
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New stuff ???!!!
 
Giddee up! Can't wait to see what we have in store!
 
Jan 29th 2011 cardio 2 mile run outside

Supplements
RecoverPro- 3 scoops
Perform-four capsules pre workout


Jan 30th 2011 cardio-25 minute walk

RecoverPro- 3 scoops
Perform-four capsules pre workout

I am taking a deload week this week taking off all supplements

Jan 31st 2011 Chest, triceps
Incline dumbbell 50lbs=15x'[s
flat dumbbell press 50lbs=15x's
cable crossover(top) 30lbs=15x's

Triceps push down(rope) 70lbs=15x's
lying triceps extension 65lbs=10x's
 
John Smeton said:
Jan 29th 2011 cardio 2 mile run outside

Supplements
RecoverPro- 3 scoops
Perform-four capsules pre workout


Jan 30th 2011 cardio-25 minute walk

RecoverPro- 3 scoops
Perform-four capsules pre workout

I am taking a deload week this week taking off all supplements

Jan 31st 2011 Chest, triceps
Incline dumbbell 50lbs=15x'[s
flat dumbbell press 50lbs=15x's
cable crossover(top) 30lbs=15x's

Triceps push down(rope) 70lbs=15x's
lying triceps extension 65lbs=10x's
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My deload is in a couple weeks soon as I finish HST...
 
smart move on the deload. You have been working hard, its always good to take a break and let everything recover properly
 
DreamWeaver said:
My deload is in a couple weeks soon as I finish HST...
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I lovd de-loads give me a chance to put in more work in other areas of life and dare I say party a night with a few drinks.

GoHardOrGoHme said:
smart move on the deload. You have been working hard, its always good to take a break and let everything recover properly
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Thank you. I plan on coming back and working my way into hitting it hard , then trying out my shoulder(lightly at first then working up every week in weight if it feels okay) and see how it responds.

Feb 1st 2010 30 minutes of some hard breathing cardio
 
Feb 2nd 2011 back, biceps

ended up playing showing a freind exercises and then playing a game of basketball with the 18 year olds and I did good! (I am 29) talk about cardio whew
 
John Smeton said:
Feb 2nd 2011 back, biceps

ended up playing showing a freind exercises and then playing a game of basketball with the 18 year olds and I did good! (I am 29) talk about cardio whew
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Good luck with the deload John. Give them 18 yr olds hell on the court. My mind still knows how to deal with them but the body does not always follow suit.:dead:
 
yeah the rest of this week I am not doing anything not even cardio , Ill start back on Monday and I have to not train my shoulders for a while
 
Back, Traps (first week back from deload, easing in into it)

Lat Pulldown(underhand close grip) 170lbs=10x's, 180lbs=8x's
Neutral grip pull ups (body-weight)=7x's

Cable row 130lbs=6x's
One arm dumbbell row 90lbs=10x's
Deadlift 335=5x's

Barbell shrug 315=10x's and a good second hold at the top with good range of motion, not no half assed reps like I was doing with 405 earlier the past couple months.

Supplements
Glycobol-one 20 minutes pre post workout shake
RecoverPro- two scoops, one between a meal and one post-workout with shake
Maniac-one scoop pre workout

I plan on adding in a couple more more AI Sports supplements coming up this week and increase the Glycobol dose , however I like eating eggs and breakfast turkey suage so I dont know if taking a glycobol with this is a good idea for my body, some people can get away with it, I seem to respond better to glycobol with low to no fat content, I can only say what seems to work for myself, Ive seen people taking it with pizza!

In addition I am taking sesamin as a non stimulant fat burner

Nutrition I am paying attention to my body and if I think I need to reduce calories because I am not lean enough I do that. I am lean right now about 12 % so I am lean and I plan on reducing body fat down a tad by cutting out calories here and there. On the other hand on demanding days like back and legs calories are usually higher. not always though

* increasing strength by a rep or so or 5 lbs each time is the goal while staying lean is secondarly
 
Nice workout John...Hope the deload helped you!
 
punthra said:
Nice workout John...Hope the deload helped you!
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I am sure it did and sure numbers will go up next couple weeks. I am waiting for the day that I can push your kind of weight, that may take a while though.=)

Feb 8th 2011 Chest, Triceps

Incline Dumbbell press 85lbs=9x's, 85lbs=9x's
Decline barbell 225 lbs=8x's
Low cable crossover 40lbs=10x's
pushups(feet on bench) 16x's

Triceps
Pushdowns(rope) 110lbs=10x's
Lying tricep extensions 75lbs=10x's, 95lbs=8x's
One arm reverse push down 40lbs=10x's, 60lbs=10x's

AI Sports Supplements used today
Stoked- four capsules
Hghpro- four capsules
Glycobol-one capsule
RecoverPro- three scoops
 
progress...progres...progress....its all over this log!! Keep it up john
 
John Smeton said:
Back, Traps (first week back from deload, easing in into it)

Lat Pulldown(underhand close grip) 170lbs=10x's, 180lbs=8x's
Neutral grip pull ups (body-weight)=7x's

Cable row 130lbs=6x's
One arm dumbbell row 90lbs=10x's
Deadlift 335=5x's

Barbell shrug 315=10x's and a good second hold at the top with good range of motion, not no half assed reps like I was doing with 405 earlier the past couple months.

Supplements
Glycobol-one 20 minutes pre post workout shake
RecoverPro- two scoops, one between a meal and one post-workout with shake
Maniac-one scoop pre workout

I plan on adding in a couple more more AI Sports supplements coming up this week and increase the Glycobol dose , however I like eating eggs and breakfast turkey suage so I dont know if taking a glycobol with this is a good idea for my body, some people can get away with it, I seem to respond better to glycobol with low to no fat content, I can only say what seems to work for myself, Ive seen people taking it with pizza!

In addition I am taking sesamin as a non stimulant fat burner

Nutrition I am paying attention to my body and if I think I need to reduce calories because I am not lean enough I do that. I am lean right now about 12 % so I am lean and I plan on reducing body fat down a tad by cutting out calories here and there. On the other hand on demanding days like back and legs calories are usually higher. not always though

* increasing strength by a rep or so or 5 lbs each time is the goal while staying lean is secondarly
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Glycobol also treats me better with low fat meals.
 
always nice when you can add pounds or rep every workout.

reminds me of the guy with the calf, he carried it every day until he was carrying a full grown cow.



good luck, john.
tom
 
thebigt said:
always nice when you can add pounds or rep every workout.

reminds me of the guy with the calf, he carried it every day until he was carrying a full grown cow.



good luck, john.
tom
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I dont think it is a good idea to push every workout especially if something feels off. I do think it is important to get stronger in general though and if you can try and beat the log-book. Do not cause an injury though if something tells you that day go a bit lighter.
 
John Smeton said:
I dont think it is a good idea to push every workout especially if something feels off. I do think it is important to get stronger in general though and if you can try and beat the log-book. Do not cause an injury though if something tells you that day go a bit lighter.
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i am sure there were days when that guy made the cow get down and walk.:147:


good advice john-follow what your body is telling you.
 
Feb 9th 2011 abs, cardio
ring o fire(full ring of fire)
cardio 30 minutes moderate, got me breathing heavily

Stoked -four caps
Hghpro 3 caps
Glycobol one cap pre bed with the hghpro
Recoverpro- couple scoops

Feb 10th 2011 Calves, quads, hamstrings

(seated calve machine was down)
Standing Calve riases 400lbs=12x's , 400lbs=10x's

Body-masters Leg extensions 110lbs=10x's (pre -exhaust)
Barbell squat (wide-stance) 225lbs=10x's felt real good
Leg press 5 plates +25 per side=8x's

seated leg curl 170lbs=11x's
Lying Leg curl 130lbs=7x's(1 partial)

Stoked -four caps
Hghpro 4 caps
Glycobol two caps one pre-post workout and one pre bed with the hghpro
Recoverpro- couple scoops

I am doing hghpro, glycobol and recoverpro all at once before falling asleep. This is supposed to help lean one up a bit more.
 
John Smeton said:
Feb 9th 2011 abs, cardio
ring o fire(full ring of fire)
cardio 30 minutes moderate, got me breathing heavily

Stoked -four caps
Hghpro 3 caps
Glycobol one cap pre bed with the hghpro
Recoverpro- couple scoops

Feb 10th 2011 Calves, quads, hamstrings

(seated calve machine was down)
Standing Calve riases 400lbs=12x's , 400lbs=10x's

Body-masters Leg extensions 110lbs=10x's (pre -exhaust)
Barbell squat (wide-stance) 225lbs=10x's felt real good
Leg press 5 plates +25 per side=8x's

seated leg curl 170lbs=11x's
Lying Leg curl 130lbs=7x's(1 partial)

Stoked -four caps
Hghpro 4 caps
Glycobol two caps one pre-post workout and one pre bed with the hghpro
Recoverpro- couple scoops

I am doing hghpro, glycobol and recoverpro all at once before falling asleep. This is supposed to help lean one up a bit more.
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Never thought of glycobol b4 bed but this does make sense...
 
DreamWeaver said:
Never thought of glycobol b4 bed but this does make sense...
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I dont quite understand it myself...how would lowering blood sugar with an hgh booster and amino acids help fat loss?

I am not saying it doesn't work I just am very scientific when it comes to bodybuilding


TheMatzah said:
sounds like a nice effect, I'm definitely going to look into AI Sports brand now.. appreciate the info and great log John! :afro:
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Glad I could provide information to you
 
Feb 11th 2011 Right shoulder, biceps and forearms

Supersets

Right side dumbbell side lateral 30lbs=10x's, 35lbs=10x's
Standing dumbbell curl 40lbs=10x's, 50 lbs=6x's (stopped early since I am supersetting the burn in the forearms was so much I stopped early)

standing side lateral cables 30lbs=10x's
preacher cumbbell curls 30lbs=10x's, 35lbs=8x's

Bent over dumbbell laterals 30lbs=10x's, 35lbs=15x's, 40lbs=12x's
over head wrist curl(on preacher bench) 15lbs=15x's

(I had loose, bones moving around on my left arm from my earlier boxing days from hitting too hard and I cant go heavy on this due to my left wrist, it has been like this for ten years now)

Behind the back barbell wrist curl 135lbs=10x's

AI Sports supplements
Stoked- 4 capsules
Hghpro - 4 capsules
Glycobol 3 capsules one pre meal one, one pre post workout meal, one pre- sleep time
Recoverpro- 1-2 scoops
 
John Smeton said:
Feb 11th 2011 Right shoulder, biceps and forearms

Supersets

Right side dumbbell side lateral 30lbs=10x's, 35lbs=10x's
Standing dumbbell curl 40lbs=10x's, 50 lbs=6x's (stopped early since I am supersetting the burn in the forearms was so much I stopped early)

standing side lateral cables 30lbs=10x's
preacher cumbbell curls 30lbs=10x's, 35lbs=8x's

Bent over dumbbell laterals 30lbs=10x's, 35lbs=15x's, 40lbs=12x's
over head wrist curl(on preacher bench) 15lbs=15x's

(I had loose, bones moving around on my left arm from my earlier boxing days from hitting too hard and I cant go heavy on this due to my left wrist, it has been like this for ten years now)

Behind the back barbell wrist curl 135lbs=10x's

AI Sports supplements
Stoked- 4 capsules
Hghpro - 4 capsules
Glycobol 3 capsules one pre meal one, one pre post workout meal, one pre- sleep time
Recoverpro- 1-2 scoops
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Nice workout John. I want your RecoverPRO LOL.
 
A_I_Sports_Nutrition said:
Nice workout John. I want your RecoverPRO LOL.
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Rumor is is may be here in a couple months

Feb 12 th 2011 45 minutes intervual cardio.


I have reduced calories as My goal this next month is to drop 5 lbs and at the very least maintain strength and muscle and ideally increase it. I am not dropping calories carbs real low or anything 2,400-2,800 on average. I am at 225lbs(well 226)

Recoverpro- 3 scoops
stoked- 4 capsules
Glycobol-maybe one cap-dont remember
hghpro- 4 caps
 
John Smeton said:
I dont quite understand it myself...how would lowering blood sugar with an hgh booster and amino acids help fat loss?

I am not saying it doesn't work I just am very scientific when it comes to bodybuilding
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well, for one, higher growth hormone levels tend to equate to fat loss in general. Lowering blood sugar both allows for more lipolysis, and potentially better deeper sleep for even more growth hormone release. I think the primary value of the aminos is muscle retention, i'm not entirely sure.
 
EasyEJL said:
well, for one, higher growth hormone levels tend to equate to fat loss in general. Lowering blood sugar both allows for more lipolysis, and potentially better deeper sleep for even more growth hormone release. I think the primary value of the aminos is muscle retention, i'm not entirely sure.
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Yah that makes sense... I have started using BCAA's and Glycobol with my HGHPro and Melantonin....
 
Definitely going to have to try using Glycobol at night now that i've just fired up the Swole Stack again.
 
EasyEJL said:
well, for one, higher growth hormone levels tend to equate to fat loss in general. Lowering blood sugar both allows for more lipolysis, and potentially better deeper sleep for even more growth hormone release. I think the primary value of the aminos is muscle retention, i'm not entirely sure.
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I know taking carbs with it is a no-no as this will raise insulin levels too high, even the last meal before this need be no or very low carbs.

Bcaa's are pre-digested and they do raise insulin levels some, nothing like carbs though.

Glad you posted that Eric.

this is from wikipedia

Lipolysis (pronounced /lɨˈpɒlɨsɪs/) is the breakdown of lipids. It is the hydrolysis of triglycerides into free fatty acids followed by further degradation, into acetyl units, by beta oxidation. Ketones are produced, and are found in large quantities in ketosis (a state in metabolism occurring when the liver converts fat into fatty acids and ketone bodies, which can be used by the body for energy). Lipolysis testing strips such as Ketostix are used to recognize ketosis.

The following hormones induce lipolysis: epinephrine, norepinephrine, glucagon, growth hormone, testosterone, and cortisol
 
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