AI Sports Nutrition kicks ass By John Smeton

since I took the week off with deload workouts about 70 % and one set for each body part, rested up, had more free time, did not count calories, on average ate 4-5 times a day, so less food because less activity and not as structured I am back at it again.

went to chiropractor last week(ART guy) and learned some new information i think will help me.

All that said, Im diving right back into it

Current split
Calves, shoulders (fst4 for shoulders)
bi's, tri's
-
hams, Quads
calves, chest(fst 4 for chest)
back traos neck
-

focus points-
chest , shoulders hence fst 4 sets,
biceps and triceps since I schedule a whole day for both o them
Calves, two days per week
back width and lower back

Nutrition - about the same goals to add lean muscle with no additional fat and the added lean muscle will help burn the fat
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First day back-Sep 26 2011 Calves, shoulders

Standing calves 320lbs=10x's, 380lbs=12, 400lbs=12x's
seated calve 70lbs=6,4,5

*stretches and shoulder horn
*warmups

Standing side laterals 30lbs=15x's, 12x's, 25lbss=8
standing bent over laterals 30lbs=12, 15 25lbs=15
seated db press 55=9, 12, 10
standing front db raises 20lbs=10,11,10
FST4 sets
seated nautilus side lateral machine 80lbs=10, 20
standing bent over cable laterals 20lbs=10,10

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
Raspberry ketones- one capsule
maniac- one scoop pre workout(pink lemonade)
Perform- 4 pre workout
Recoverpro- 8 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed-

other supplements
beta alanine
creatine monohydrate
glutamine powder(ajomojo)
high quality multi
vit c three grams daily - morning, post and just before bed
joint supplement
 
How you feeling after that deload week?
 
Wow John way to link me to your log! haha in on this even though it's late :X
 
Onlychevy6 said:
Everytime I see your logs. I am impressed. You have had some nice workouts. Keep on killing it.
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Thank you.

GoHardOrGoHme said:
How you feeling after that deload week?
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That week off was so good. I actually ate less like 4 or 5 meals a day and used bcaa's without eating sometimes for 5 hours. Sometime I havent done in ten years- serious but recoverpro helped a ton and it felt good to be able to enjoy myself and not have to eat all the time, plus its only one week.

UNCnate said:
His logs are crazy good.
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Thank you

thetinyguy said:
Wow John way to link me to your log! haha in on this even though it's late :X
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No worries my friend . pmed

I am having good workouts and doing much more volume than in the past due to I have to let my intensity down (and poundage or I end up getting hurt) I will once again train high intensity just not today. I look more fuller since I started doing more volume. I wish i could go higher, well i could go but I have to stop because shoulder tendon still has to get over its muscle memory of limiting range of motion with weight.

I am cutting out Raspberry ketones- Makes me feel a certain way which Im giving it a break-may reintroduce it at another time..

sep 27 2011 biceps and triceps supersets

*focusing more on squeezing the muscle and feeling the muscle work *

standing barbell curls 75lbs=11, 85lbs=10, 90lbs=10
standing cable pushdown(rope) 110lbs=15, 120lbs=13, 130lbs=9

incline db curl 25lbs=9,7,7
machine dips 210=13, 250lbs=10, 10

standing cable curls (ex bar) 110lbs=10, 8, 8
standing overhead tricep extension(rope) 110lbs=10,10,9

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
maniac- one scoop pre workout(pink lemonade)
Perform- 4 pre workout
Recoverpro- 8 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed-
 
Sep 29th 2011

warmups + hyperextesions 2 sets

hamstrings
lying leg curl 120lbs=11, 140lbs=7
+3 technique 120lbs=7, 8
seated leg curl 160=10, 200lbs=10
smith sldl(tom prince) widestance 225=10, 245=10, 225=10 * feet straight to pointing slighlt inward I feel it much better in the hammies

Quads
Leg extensions warmups for knees
leg press #4(I change up different positions and levers to find something that works better or switch things up) 6 plates=10, 6 plates+25=10
Smith squat 225=10, 315=5, 275=8
adductor and abductor 10lbs=10

*hamstring stretch* *Quad stretch*

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Sep 30 2011 Chest, calves

stretches plus warmups- internal and external rotators

Incline db press 80lbs=11, 85lbs=8, 8
double chest machine nautilus, pec dec #9 for more upper chest 100lbs=10, 8, 8
Incline db fly 35lbs=12, 40lbs=9, 9
FST sets
Incline smith(-widegrip 155=13, 175=8, 7
Flat bench 135=10

Calves
standing calve 380=10, 9, 10
seated calve 45+25=10, 45+45+25=10, 45+45+5=10

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Over the weekend took all my supplements except switched hghpro out for 3z- -Oh how I love 3z..sleep is a gift from God -its my dutie to nurture it!

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
maniac- one scoop pre workout(pink lemonade)
Perform- 4 pre workout
Recoverpro- 8 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed- (subbed 3z both fri and sat)
 
John Smeton said:
Sep 29th 2011

warmups + hyperextesions 2 sets

hamstrings
lying leg curl 120lbs=11, 140lbs=7
+3 technique 120lbs=7, 8
seated leg curl 160=10, 200lbs=10
smith sldl(tom prince) widestance 225=10, 245=10, 225=10 * feet straight to pointing slighlt inward I feel it much better in the hammies

Quads
Leg extensions warmups for knees
leg press #4(I change up different positions and levers to find something that works better or switch things up) 6 plates=10, 6 plates+25=10
Smith squat 225=10, 315=5, 275=8
adductor and abductor 10lbs=10

*hamstring stretch* *Quad stretch*

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Sep 30 2011 Chest, calves

stretches plus warmups- internal and external rotators

Incline db press 80lbs=11, 85lbs=8, 8
double chest machine nautilus, pec dec #9 for more upper chest 100lbs=10, 8, 8
Incline db fly 35lbs=12, 40lbs=9, 9
FST sets
Incline smith(-widegrip 155=13, 175=8, 7
Flat bench 135=10

Calves
standing calve 380=10, 9, 10
seated calve 45+25=10, 45+45+25=10, 45+45+5=10

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Over the weekend took all my supplements except switched hghpro out for 3z- -Oh how I love 3z..sleep is a gift from God -its my dutie to nurture it!

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
maniac- one scoop pre workout(pink lemonade)
Perform- 4 pre workout
Recoverpro- 8 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed- (subbed 3z both fri and sat)
Click to expand...

Nice work John! Makes me tired just reading them :)
 
In on this too. Read first 3 pages about glycobol. Pretty interesting stuff.
Have to admit a tiny bit of a diabetic scare there when reading some of that.

Quality log overall.
 
AaronJP1 said:
In on this too. Read first 3 pages about glycobol. Pretty interesting stuff.
Have to admit a tiny bit of a diabetic scare there when reading some of that.

Quality log overall.
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Ive gone into hyperglycemia a couple times , first time in 2007, last time my SUv battery died at my gym after I took two glycobols and didnt get in carbs intill like an hour or so later- was pretty bad. faint, dizzy, had trouble speaking even.

Thank you .


Oct 3nd 2011 Back, traps Neck

In AM had a personal training session that lasted two hours so me handing off dumbbells and what not I burnt at least 200-300 calories.

Stretches, external and internal rotator cuff- warmups

backwidth
nautilus pullover machine 130lbs=12, 150lbs=10, focus set 110lbs=12
P107 lat pull down machine(other machine was taking and didn't feel like waiting) (close grip V bar)130=12, 160lbs=8 150=8
Neutral grip pullups (supersetted with assisted undergrip pullups) 9(9), 8(8) -stopped supersetting--regular sets 10, 7

thickness
Underrgip barbell row(Yates) 185=10, 225=10
one arm incline db row 80lbs=12, 90lbs=12
widegrip cable row 140=10, 150=10, 150=10

Traps
seated db shrug 85=10, 10, 15
incline db shrug 75=15, 12, 10

4 way neck machine 40lbs=9,9,9

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
maniac- one scoop pre workout(pink lemonade)
Perform- 4 pre workout
Recoverpro- 6 scoops
Glycobol-2 before post workout meal
3z three caps before bed-

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Oct 4th 2011 Calves, shoulders

*I had to limit shoulder workout to find what exercise is causing pain so i didnt do some volume exercises at the end on side and rear laterals-Ill be searching for what causes a certain pain and Im narrowing it down to an exercise or two- so i can eliminate the exercise

Calves
Standing calve 380lbs=12, 400lbs=12, 430lbs=13 *trying to go up on tiptoe, pause and squeeze the blood on there
seated calves 2(45)+5=10,10,10

standing side laterals 35=12, 12,12
standing bent over db laterals 35=15,12,15
seated db press 60lbs=10,10,10
standing db front raise 20lbs=10,12,12

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
maniac- one scoop pre workout(pink lemonade)
Perform- 4 pre workout
Recoverpro- 6 scoops
Glycobol-2 before post workout meal
3z three caps before bed-
 
John Smeton said:
Ive gone into hyperglycemia a couple times , first time in 2007, last time my SUv battery died at my gym after I took two glycobols and didnt get in carbs intill like an hour or so later- was pretty bad. faint, dizzy, had trouble speaking even.

Thank you .

Oct 3nd 2011 Back, traps Neck

In AM had a personal training session that lasted two hours so me handing off dumbbells and what not I burnt at least 200-300 calories.

Stretches, external and internal rotator cuff- warmups

backwidth
nautilus pullover machine 130lbs=12, 150lbs=10, focus set 110lbs=12
P107 lat pull down machine(other machine was taking and didn't feel like waiting) (close grip V bar)130=12, 160lbs=8 150=8
Neutral grip pullups (supersetted with assisted undergrip pullups) 9(9), 8(8) -stopped supersetting--regular sets 10, 7

thickness
Underrgip barbell row(Yates) 185=10, 225=10
one arm incline db row 80lbs=12, 90lbs=12
widegrip cable row 140=10, 150=10, 150=10

Traps
seated db shrug 85=10, 10, 15
incline db shrug 75=15, 12, 10

4 way neck machine 40lbs=9,9,9

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
maniac- one scoop pre workout(pink lemonade)
Perform- 4 pre workout
Recoverpro- 6 scoops
Glycobol-2 before post workout meal
3z three caps before bed-

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Oct 4th 2011 Calves, shoulders

*I had to limit shoulder workout to find what exercise is causing pain so i didnt do some volume exercises at the end on side and rear laterals-Ill be searching for what causes a certain pain and Im narrowing it down to an exercise or two- so i can eliminate the exercise

Calves
Standing calve 380lbs=12, 400lbs=12, 430lbs=13 *trying to go up on tiptoe, pause and squeeze the blood on there
seated calves 2(45)+5=10,10,10

standing side laterals 35=12, 12,12
standing bent over db laterals 35=15,12,15
seated db press 60lbs=10,10,10
standing db front raise 20lbs=10,12,12

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
maniac- one scoop pre workout(pink lemonade)
Perform- 4 pre workout
Recoverpro- 6 scoops
Glycobol-2 before post workout meal
3z three caps before bed-
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Going hypo sucks.
 
John Smeton said:
Crap yeah. have you ever?
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Nope. I'm a thick 180 so I eats lol :)
 
Oct 5th 2011 biceps and triceps supersetted

*focused on the squeeze of the muscle*


standing barbell curls 85lbs=12, 90=12, 10
triceps cable pushdown 120=12, 130=10, 140=9

incline db curl 25=10,9,10
nautilus dip machine 220=13, 250=12, 255=10

ez bar cable curls 110=12, 8, 120=12
overhead cable tricep extensions(rope) 110=13, 120=12, 110=10

one arm concentration curl 25lbs=7,6,6
one arm reverse triceps press down(d handle) 30lbs=10,10,10

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Oct 7 2011 Hams , quads

warmups

lying leg curls 130=10, 140=7
smith sldl-tom prince (slightly wider stance- toe neutral to inwards for better stretch) 225=10, 255=10
seated leg curl 150=10, 170=9

Quads
leg extensions- warmup-high repped
leg press(feet closer) 6 plates=12, 6 plates+25=10
smith squats 316=4, 275=9,

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Oct 8 th 2011 @ DAC center- differerent gym than home gym- Calves, chest

leg press calve riase 270=10, 310=8, 290=8
seated calve 2(45)+5=15, 13, 12

Incline db press(30 degrees?) 75=10,8,8
gironda dips 10,7, 12
incline db flies 35lbs=10, 40lbs=9, 10
pec dec 100lbs=10

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Diet has changed I reduced carbds down to about 200- 250 carbs depending on how demanding that day is. fats went up maybe a tad so it looks something like this
protein 300( bcaa's included- I have about 40 grams on workout days and maybe 20 on non workout days)
carbs 200-250
fat 75

my reason for adjusting is seeing how I respond to lower carbs higher fat I have been taking in 300 or so grams of carbs and 50 grams fat. Its just a little experiment to see how I respond to this. The goal is to reduce bodyfat

I may be adding in a fat burner-and I am adding in a joint product I am beta testing for AI Sports nutrition so my list of supplements looks like

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
maniac- one scoop pre workout(pink lemonade)
Perform- 4 pre workout
Recoverpro- 6-8 scoops
Glycobol-2 before post workout meal
3z three caps before bed- or hghpro I switch on these

beta testing joint product two capsules once per day. I have no idea what is in these and I trust AI sports so hopefully we will know the ingredients soon. Same with the fatburner

On the subject of cardio Ive been getting a lot of sex and when you go long and hard(no pun haha) it burns aa lot of calories and really gets the heartrate up
 
John Smeton said:
Oct 5th 2011 biceps and triceps supersetted

*focused on the squeeze of the muscle*

standing barbell curls 85lbs=12, 90=12, 10
triceps cable pushdown 120=12, 130=10, 140=9

incline db curl 25=10,9,10
nautilus dip machine 220=13, 250=12, 255=10

ez bar cable curls 110=12, 8, 120=12
overhead cable tricep extensions(rope) 110=13, 120=12, 110=10

one arm concentration curl 25lbs=7,6,6
one arm reverse triceps press down(d handle) 30lbs=10,10,10

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Oct 7 2011 Hams , quads

warmups

lying leg curls 130=10, 140=7
smith sldl-tom prince (slightly wider stance- toe neutral to inwards for better stretch) 225=10, 255=10
seated leg curl 150=10, 170=9

Quads
leg extensions- warmup-high repped
leg press(feet closer) 6 plates=12, 6 plates+25=10
smith squats 316=4, 275=9,

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Oct 8 th 2011 @ DAC center- differerent gym than home gym- Calves, chest

leg press calve riase 270=10, 310=8, 290=8
seated calve 2(45)+5=15, 13, 12

Incline db press(30 degrees?) 75=10,8,8
gironda dips 10,7, 12
incline db flies 35lbs=10, 40lbs=9, 10
pec dec 100lbs=10

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Diet has changed I reduced carbds down to about 200- 250 carbs depending on how demanding that day is. fats went up maybe a tad so it looks something like this
protein 300( bcaa's included- I have about 40 grams on workout days and maybe 20 on non workout days)
carbs 200-250
fat 75

my reason for adjusting is seeing how I respond to lower carbs higher fat I have been taking in 300 or so grams of carbs and 50 grams fat. Its just a little experiment to see how I respond to this. The goal is to reduce bodyfat

I may be adding in a fat burner-and I am adding in a joint product I am beta testing for AI Sports nutrition so my list of supplements looks like

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
maniac- one scoop pre workout(pink lemonade)
Perform- 4 pre workout
Recoverpro- 6-8 scoops
Glycobol-2 before post workout meal
3z three caps before bed- or hghpro I switch on these

beta testing joint product two capsules once per day. I have no idea what is in these and I trust AI sports so hopefully we will know the ingredients soon. Same with the fatburner

On the subject of cardio Ive been getting a lot of sex and when you go long and hard(no pun haha) it burns aa lot of calories and really gets the heartrate up
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Heavy on the curls. Nice work out.
 
Just read the front page again, Coral Springs where your show was, I work in that city and live about 5 minutes away lol...
 
Your lifts are starting to look a lot more concise. Any reason for the evolution in training? Are you looking to accomplish a certiain goal by the change up?
 
GoHardOrGoHme said:
Your lifts are starting to look a lot more concise. Any reason for the evolution in training? Are you looking to accomplish a certiain goal by the change up?
Click to expand...

well I have been doing more volume because too much intensity= injuries. i back off on intensity and when I can lift intensely again Ill insorparte it in; otherwise its basically a bit more volume
 
AaronJP1 said:
Just read the front page again, Coral Springs where your show was, I work in that city and live about 5 minutes away lol...
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Yeah i withdrew from that show after paying for my NGA card lol hopefully next time Ill look better I could have went in there and competed and I felt I need another good month or two of moderate to hard dieting. this is what I looked a week out from the show, as you can see conditioning was weak in my opinion

Invalid Link Removed
 
Okat catchup time

Oct 10 2011

Nautilus pullover 130=10,12,10
ez bar wider grip underahdn pulldown 150=10, 170=7, 160=10
nautral grip pullup 10, 8

*stretches lats between sets*
T bar rows (25lb plates) 7=12, 10, 6=10
Incline db row 70=15, 80=12, 85=12
*I am holding back on these to match my incline db press, i could do 125 for reps on this but wont
wide grip cable rows 130lbs=10. 120=10, 9

traps
seated db shrug 85=12
incline db shrug 85=12,12

neck machine 40lbs=10x's

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Oct 11th 2011 calves, chest
standing calve riase 400lbbs=11,12 450=12
seated calve 45+25=10, 45+45+5=10, 10

standing side laterals 35lbs=12, 40lbs=10, 35lbs=12
bent over side laterals 35=16, 40=12, 35=12
seated db press 60lbs=12,11,10
standing db front raises 20lbs=10, 21lbs=12,12

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Oct 13 2011 @ Omega Strength and Fitness a new gym that opened here and 24/7 -yes I go to 3-4 different gyms

leg extension #8=12,#10=10, 14
Smith squat 225=10. 275=8, 3-4
hack squat(omg I could only do one plate per side I dotn know what kind of machine this is because my home gym the Y -I do 3 plates per side easy on the hack squat) 8, 9, 15

hamstrings
sldl 225=10,10,10
lying leg curl 120lbs==10, 8, 7

Omg the new equipment -legs were fried!

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Oct 14 2011 Chest, calves

Incline db press 80lbs=11, 12, 85lbs=8
pec dec 110lbs=8,10,7
incline db fly 40lbs=10,10,9
FST4
Incline smith wide grip 155=11, 165=10, 185=8, 15 AROM

standing calve 400lbs=11, 450=10, 470=8
db between feet reverse 40=13, 50=10, 8

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AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
maniac- one scoop pre workout(pink lemonade)
Perform- 4 pre workout
Recoverpro- 6-8 scoops
Glycobol-2 before post workout meal
3z three caps before bed- or hghpro I switch on these
 
Bad azz on those incline pressed and the side lat raise.
Hardcore work
 
John Smeton said:
Thanks. 6 months ago I was doing 105 lbs for these reps-had to cut it out though shoulder. I have to hold back and very slowly move up in weight untill my body feels good with it.
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I was hitting 75lbs with a spot on incline.
Weak sauce compared to u
 
Dang John you are putting up some weight that is for sure. Even if your shoulder is still recovering. Very impressed my friend.
 
Onlychevy6 said:
Dang John you are putting up some weight that is for sure. Even if your shoulder is still recovering. Very impressed my friend.
Click to expand...

Thank you and yes I am smart enough not to push it even though i can do more reps and heavier weight I wont because doing so would impede shoulder progress which is doing pretty good.

Oct 16 2011 Back

Nautilus pullover 130=10,10,12
Pulldown(using Arnold handle) 170lbs=10, 180lbs=10,10
closegrip chinup(bodyweight-225lbs) 10, 10, 8

Nautilus compound row machine(one arm) 200lbs=13
barbell row(undergrip) 225=10, 10
cable rows(wider grip) 130lbs=10, 140lbs=11, 8
Rack deadlift(at knee caps) 315=12, 405=4
Deadlift 315=12

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oct 17 2011 Calves, shoulders, traps

stretches shoulder horn, internal and external stretches--and warmups-I do this before every chest, shoulder and back workout I just dont write it all the time

Standing calve raises 400lbs=10, 420=10, 450=12
seated calve raises 45+25=10, 45+45+5=10,10

shoulders
standing side laterals 35lbs=12, 40lbs=12, 40lbs=10
bent over side laterals 35lbs=13, 40lbs=12, 12
seated dumbbell press 60lbs=12, 65lbs=7, 60lbs=8*did not do front raises because I am testing to see if I feel more pain when I do these and when not

traps seated db shrug 90lbs=12,8,10

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AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams first thing
Perform- 4 pre workout
Recoverpro- 6-8 scoops
Glycobol-2 before post workout meal
3z three caps before bed- or hghpro I switch on these -usually hghpro more on weekdays
 
The training is looking good and that supplement stack is looking awesome!
 
Oct 19 2011 biceps and triceps supersetted

*focused on squeeze-flexing bicep ball at the top*

tricep rope puishdowns 120=13, 130=12, 12, 140=10
standing barbell curl (closegrip to hit outer biceps) 75=13, 95=10,10, 105=4 *this was a strength set i held back big-time*

nautilus dip machine 230=12, 250=9, 255=9
Incline db curls 25=10, 30=7 8

Lying tricep extensions 95=12, 105=12, 110=12(4 arom)
standing concentration curls (hanging like Arnold did) 20=10, 25=10, 30=10

tricep burnout 3 sets of 8 of each exercise @ 65 lbs consisting of tricep extensions, skull crushers and close grip burnout

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams first thing
Perform- 4 pre workout
Recoverpro- 6-8 scoops
Glycobol-2 before post workout meal
hghpro 4 caps
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Oct 20 2011 hams, quads * worked out at new gym-Omega strength and fitness*

lying leg curls 110=12, 130=8, 120=10
Sldl 225=10, 10, 275= (no belt no straps)
incline glut ham raises (body-weight ) 10, 10

Body weight is 228 shoes on-I am using this new gyms scale so ill have to start taking it shoes off

Quads
leg extension warmup to get knees lubed
leg press 6 plates 12,12,12
Hack squat 45 plate= 12, 45+25 plate= 7, 45+10=8
leg extension forgot numbers didnt bring log book finished off supersetting these for abductor and abbuctors

*looks like low weights on hack squat because at my other gym I did 3 plates plus 25 on each side-its a totally different and I seem to be getting used to it

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams first thing
Perform- 4 pre workout
Recoverpro- 6-8 scoops
Glycobol-2 before post workout meal
3z three caps before bed
 
10-23-2011 Back

nautilus pullover 130lbs=10, 140=10, 130=10
Arnold handle pulldown 175=10, 185=10, 180=10
chinupss(bodyweight) 8,7

undergrip baarbell row 225=12, 10, 185=12
arm arm nautilus row 220=12
widegrip cable row 150=9, 10
one arm incline db row 75=12, 85=12
AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams first thing
Perform- 4 pre workout
Recoverpro- 6 scoops
Glycobol-2 before post workout meal
3z three caps before bed
 
Thanks, possibly a local June 2012.

10-24-2011 calves, shoulders

standing calve 390=12, 430=10, 450=10, 500lbs=10
seated calve(barefoot) 45+25=10, 12,12
dumbbell between feet 45=12,12,10

standing side laterals 40=12, 12, 41lbs=10
standing bent over laterals 40=12,10, 41=13
seated db press 60=10, 65=8, 9

traps
seated db shrugs 90=12
incline db shrugs 90=12,12,12
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oct 25 2011 @ Omega gym

biceps and triceps supersetted, separated by about 5-6 hours cardio -cardio 40 minutes

standing close grip curls 85lbs=12, 95=12,12
tricep pushdown(rope) 120=15, 130=13, 140=12

spider bench curls(dumbbells) 25lbs=12,12,12
lying tricep extensions 95lbs=12,11,10

cybex bicep curl machine #6=12,12
tricep dip machine 195=10,15, 225=14

standing db concentration 25=12,10


AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams first thing
Perform- 4 pre workout
Recoverpro- 6 scoops
Glycobol-2 before post workout meal
3z three caps before bed
 
oct 26 2011 quads,hams

leg extension warmups
leg press )feet closer ) 6 plates per side=13, 7=10, 7+25=8
hack squat(closerish) 315=12
smith squat 275=8, 315=6
hamstrings
smith sldl-Tom prince wider stance 225=10, 275=8, 8 225=10
lying leg curl +3 140=6, 130=6
seated leg curl 170=12, 10
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Oct 27 2011

cardio 35 minutes-hard cardio

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Oct 28 2011 chest, calves

Incline db press 85lbs=10, 6, 75lbs=8
nautilus pec dec #9 120=9,7,4
incline db fly 40=10, 45=6, 40=8
FST3 sets
incline smith super widegrip 185=9, 7, 9

calves
Donkey calve riase (Brian on my back-he weighs 287 lbs) 12,12
standing calve 430=12, 470=10, 520=12
db between feet 40=14, 45=13, 50=10
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AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams first thing
Perform- 4 pre workout
Recoverpro- 6 scoops
Glycobol-2 before post workout meal
3z three caps before bed or hghpro 4 caps pre bed-I use both and usually dont combine them too much
 
John is so methodical .. one thing I would like to see more in your logs though is your impressions and opinions, this will invoke more conversation...
 
DreamWeaver said:
John is so methodical .. one thing I would like to see more in your logs though is your impressions and opinions, this will invoke more conversation...
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John is actually a wealth of knowledge.
 
DreamWeaver said:
John is so methodical .. one thing I would like to see more in your logs though is your impressions and opinions, this will invoke more conversation...
Click to expand...

Thank you Doug. I try to do things orderly most of the time. its hard without questions because there is so much to be discussed. I give my opinion more in peoples logs. Ill try and work on it and come up with some things that are on my mind-I am usually spontaneous in my logs and usually just just with the flow and when it comes up it comes up

AaronJP1 said:
John is actually a wealth of knowledge.
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thank you.
 
DreamWeaver said:
John is so methodical .. one thing I would like to see more in your logs though is your impressions and opinions, this will invoke more conversation...
Click to expand...

Listen DW...all this philosophy and conversation is hurting my head....GIVE ME MORE WEIGHT!! haha jk.
 
GoHardOrGoHme said:
Listen DW...all this philosophy and conversation is hurting my head....GIVE ME MORE WEIGHT!! haha jk.
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Yah np it's just that the number thing can be so subjective, it's good to get some impressions to comment on. You get tired of the good worout response after a while and I find myself without anything original to say...
 
DreamWeaver said:
Yah np it's just that the number thing can be so subjective, it's good to get some impressions to comment on. You get tired of the good worout response after a while and I find myself without anything original to say...
Click to expand...

Doug I was just messing with you buddy. Your post was dead on and a little more subjective opinion in the log can facilitate more profuctive convos.
 
John Smeton said:
doing a deload week this week about 60 % of poundage used.

heres a great video of yates posing Invalid Link Removed
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Nice
 
I start back tomorrrow. This past week was about 60 % and high reps fast paced training. This coming week is about 75 %, then Ill make the jump to back where I was the week after.

Training is moderate volume and ill bump up a bit more volume on bodyparts Im trying to bring up like upper chest or shoulders , maybe arms. I may increase intensity on legs or back as these bodyparts seem to respond better to more intensity. I could be wrong though

what do you think of the idea of certain bodyparts , like for me it seems to maybe be, chest, shoulders and arms , respond better to more volume and other bodyparts, for me these seem to be hamstrings, quads, and back, respond to more intensity?

I can only tell you what seems to work for my body though experience and I could be wrong.
 
John Smeton said:
I start back tomorrrow. This past week was about 60 % and high reps fast paced training. This coming week is about 75 %, then Ill make the jump to back where I was the week after.

Training is moderate volume and ill bump up a bit more volume on bodyparts Im trying to bring up like upper chest or shoulders , maybe arms. I may increase intensity on legs or back as these bodyparts seem to respond better to more intensity. I could be wrong though

what do you think of the idea of certain bodyparts , like for me it seems to maybe be, chest, shoulders and arms , respond better to more volume and other bodyparts, for me these seem to be hamstrings, quads, and back, respond to more intensity?

I can only tell you what seems to work for my body though experience and I could be wrong.
Click to expand...

I think these are very personal things that have a lot to do with a persons specific muscle fiber types and the distribution of them. I grow extremely well in the 6-8 on most body parts. I am a very explosive person but now I am lifting in a higher rep range and getting good results. My legs are definitely sprinters legs but I was shocked to find out that some crazy intense sets of 20 and even 50 reps made them grow like weeds also. Of course at those rep ranges I used a lot of explosiveness with those reps so I worked both ends of that attack. I definitely think you should train your body parts for what they respond to the best.

Have you ever looked at the Perfect Rep program? I am thinking of incorporating that since it is about explosiveness and accelleration of the weight. You stop when you can no longer accellerate through the reps. Very interesting training principal. RIght now I am doing higher rep DC style train on the weekends but plan to do a full blown blast of it starting tomorrow. My initial work sets all tend to be above 12 to keep the joints and tendons in good standing and I am using a 15-25 rep range.
 
MrKleen73 said:
I think these are very personal things that have a lot to do with a persons specific muscle fiber types and the distribution of them. I grow extremely well in the 6-8 on most body parts. I am a very explosive person but now I am lifting in a higher rep range and getting good results. My legs are definitely sprinters legs but I was shocked to find out that some crazy intense sets of 20 and even 50 reps made them grow like weeds also. Of course at those rep ranges I used a lot of explosiveness with those reps so I worked both ends of that attack. I definitely think you should train your body parts for what they respond to the best.

Have you ever looked at the Perfect Rep program? I am thinking of incorporating that since it is about explosiveness and accelleration of the weight. You stop when you can no longer accellerate through the reps. Very interesting training principal. RIght now I am doing higher rep DC style train on the weekends but plan to do a full blown blast of it starting tomorrow. My initial work sets all tend to be above 12 to keep the joints and tendons in good standing and I am using a 15-25 rep range.
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yeah your right we all have different type fibers in our body and it is individual. That said, I agree with to build mass 6-8 is generally best for most body parts, with the exception of quads being higher; however quads can be done in 6-8 as well for mass. Hamstrings I find best grow on me in the lower rep ranges like 4-8 , 6-8.

When a person has had there share of injuries going higher rep , strengthening them tendons until they are ready to move on to heavy weight is best, in my opinion, and this can take years by slowing moving up in weight over time. Good to hear the higher reps are working for you-I think as bodybuilders get older -something I heard from Chris Cormier many years ago is get real strong and do high reps while your real strong.
 
John Smeton said:
yeah your right we all have different type fibers in our body and it is individual. That said, I agree with to build mass 6-8 is generally best for most body parts, with the exception of quads being higher; however quads can be done in 6-8 as well for mass. Hamstrings I find best grow on me in the lower rep ranges like 4-8 , 6-8.

When a person has had there share of injuries going higher rep , strengthening them tendons until they are ready to move on to heavy weight is best, in my opinion, and this can take years by slowing moving up in weight over time. Good to hear the higher reps are working for you-I think as bodybuilders get older -something I heard from Chris Cormier many years ago is get real strong and do high reps while your real strong.
Click to expand...

I agree completely a lot of body builders do 12-15 reps for growth now. It really comes down to weight progression. However before I go for my next strength phase i will do a couple months of partial rep training with heavy heavy weights. Lockouts on bench, shoulder press, and 4-6 inch squats. I will do them along side a higher rep pump work for the same body part. That way my body can work on increasing tendon strength with out me putting myself in harms way and the muscle won't take almost everything for its repair.
 
MrKleen73 said:
I agree completely a lot of body builders do 12-15 reps for growth now. It really comes down to weight progression. However before I go for my next strength phase i will do a couple months of partial rep training with heavy heavy weights. Lockouts on bench, shoulder press, and 4-6 inch squats. I will do them along side a higher rep pump work for the same body part. That way my body can work on increasing tendon strength with out me putting myself in harms way and the muscle won't take almost everything for its repair.
Click to expand...

I think that is a good idea. Going though phases where you lift heavy then backing off to higher reps
 
:thumbsup: What up John!! Thought I might pop in here.

All this bodybuilding talk...sheesh lol jk! The theories behind muscle growth are endless. I think you have the right idea in targeting maximal growth per body part rather then the body as a whole. Eager to see how it works out for you.
 
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