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John Smeton's first NPC contest preperation

No updated pictures. I may just do a video toward the end

Heres a video of my buddy. we take walks outside when I do my cardio

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March 11th 2012 rest day (well except some extra circulatory cardio haha , I dotn count this unless I time it and go straight until times up)
2150 cals
285 P
150 C
45 F

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March 12 2012
2650 cals
305 P
220 C
60 F

chest and backwidth supersetted @ the activity center *This center is the only place I know of that has the 32-33 inch dip station aka the true Vince Gironda dip setup

cable pullover 65lbs=10, 72.5=10, 11
Gironda dips -10lbs=10, bodyweight= 10, 10

lat pulldown (close undergrip) 160lbs=10, 180lbs=10, 160lbs=10
pec dec (angled to hit upper chest more) 130lbs=10, 145lbs=10, 130=10

Incline db press(about 15-20 degrees) 75lbs=8,9,6
Pullups(wider neutral grip) body-weight=10(2 P), 10(2p), 7(5 p)

chest press 145lbs=8,7,6,8

about 5-6 hours later 45 minute walk outside(with my dog) low intensity(liss cardio)
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March 13th 2012
3,000 cals
300 P
325 C
60 F

calves, calve cardio, then cardio @ omega fitness

db between feet reverse raises 55lbs=15, 60lbs=15, 15, 15,15,20
seated calve raises
barefooted 4(25)=12, 4(25)+10=12
shoes on 6(25)=12, 6(25)+10=12

about 8 hours later Backthickness, traps @ Omega center
Rack deadlift(no belt at the gym) (just below knees 315=10
one arm db row(on rack) 100lbs=10,10
smith barbell row(undergrip) 185lbs=8, 10
widegrip cable row 100lbs=12, 120lbs=10

barbell shrugs 315lbs=12, 365=12, 415=7, 415=10, 365=10, 315=12
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I am adding in Nutraplanets TEa-GcG with the ec, alpha yohimbine stack. I am up to 20 mgs e and 200 caffiene and will bump to 30 e/300 c tomorrow, then hopefully by next week 50 e and 400 c

Advertisement: another great supplement that is helping me

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John Smeton said:
I may have worded it wrong. Its an exercise I got from Robby Robinson that I really feel

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I just always called them One Arm Preachers. I've been using Fat Gripz with them to balance out my forearms and keep my bi's growing. I highly recommend trying them.
 
March 14th 2012

2700
270 p
215 c
55 f

I did one ham exercise then a quad exercise, not superrsets , just exercises like this

hyperextensions 2 sets 12 reps

bodymasters leg extension130lbs=12, 150=12, 160=12, toes pointed out, not up-to hit upper quads more(got this tip from jay Cutler)150=10

Seated leg curl #5 position 130=12, 150=12, 150=9

Leg press (narrower stance #2) 5 plates +25 =10, 10, 10

smith sldl 225=10, 255=9, 10

haack squat (close stance) 225=15, 275=8

abduction and adduction 100lbs=10, 130lbs=10, 150lbs=10

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March 15th 2012
2850 cals
300 P
250 C
70 F

training: arms supersetted then 10 hours later shoulders and abs

-V bar pushdowns 120=15, 150=11, 12
-seated db curl 35lbs=12, 10, 10

-close grip smith press 185lbs=10, 205lbs=10, 8
-preacher curl (ez bar) 75=10, 85=8, 6

incline db curl (70degrees) 25lbs=8,8
behind the head db extensions 65lbs=12, 10, 8, 6

one arm preacher hammer curls 20lbs=8,8

constant tension sets
incline one arm cable curl 60lbs=12, 50lbs=10, 10
revserse one arm pushdown 60lbs=12, 50lbs=10, 7

then 10 hours later shoulders and abs

standing db laterals 40lbs=12, 45lbs=12 , 45lbs=10-ds-(dropset)-40lbs=10--ds--35lbs=10--ds--30lbs=10--ds--25lbs=10--ds--20lbs=10--ds--15lbs=10
bent over laterals 40lbs=12, 45lbs=12
70 degree angle 60lbs=10
Seated military smith press(stop n go at ears) 135lbs=10, 155lbs=10, 135lbs=11
front db raises 40lbs=12, 12, 12

frog crunch 15,15,15
decline leg raises 15,15,15

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March 16 2012
2360
290 P
210 C
40 F

cardio first thing upon awakening 30 minutes mostly low, although did some jogging with my dog

then 2 hours later back of calves, and backwidth

standing calve riases 470lbs=12, 520lbs=12, 12, 610lbs=10, 470=15, 12
stretch on nautilus leg press machine 270lbs=60 seconds

Nautilus pullover machine #8 130lbs=12, 150lbs=12
v bar pulldown 180lbs=10, 200lbs=9 (1 p)

then some extra curricular activity that got pretty sweaty

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Weekly update

Things I am changing this week
-lowering cards by 50 carbs, putting me at 175 carbs per day as a target
-continuing to raise the ec, alpha yohimbine stack to 50 e/400 C /30 ay (and added in 2 500 mgs poten green tea capsules)1000 green tea

Things that are staying the same
Training twice a day six days a week , either cardio and weights or weights and cardio, except leg days
 
808shredded said:
Staying on track bro!! How's the bp with the high dose of ec?
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130/70 last night I think if I remember right the. In short good one number was normal, the other was actually lower than "normal" , which is good

Im actually only up to 35 mgs e, or 1.5 bronkaids and 300 e (plus 30 mgs alpha Y, and 1000 mgs green tea high potency eecg)

I feel like the eca stack has really started with apprtiate supression snce I upped the dose recently and I have a lot of room to go up as well.
 
Strong shoulder work there brah!
glad to hear the supps are working for you. seems like the HB is doing its job as well!

Any change in weight, bodyfat or the mirror?
 
Budman7811 said:
great stuff dude... I cant believe the regiment you got. I would never be able to keep up with you!
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You've got to believe to achieve, my friend.

GreenMailer said:
Strong shoulder work there brah!
glad to hear the supps are working for you. seems like the HB is doing its job as well!

Any change in weight, bodyfat or the mirror?
Click to expand...

Thank you. Shoulders have always been a pretty strong point. Not taking hawthorn berry anymore, that was only the first two weeks, taking cycle support now two scoops daily.

yeah I am looking bigger and leaner. I feel I am behind, I am just taking it slow and making changes week by week, if I think progress is not happening fast enough.

Ill update nutrition and lifts later

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If anyone is buying AI sports nutrition stuff from our website, message me and Ill give you a code for 30% off
 
Well hello there....
 
John Smeton said:
I dont consider myself a big flaunter. That said, since people want to see my progress Ill see if I can get a video up.
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I plan on growing into this show., while losing a significant amount of bodyfat, no more videos I didnt want to do this one, next video will be in May before the show, when I am much leaner and bigger.

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John Smeton said:
I plan on growing into this show., while losing a significant amount of bodyfat, no more videos I didnt want to do this one, next video will be in May before the show, when I am much leaner and bigger.

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Click to expand...

Your lats are thick as heII bro...any advice? I'm trying to get my lats up but they're lacking...
 
Drizzie88 said:
Your lats are thick as heII bro...any advice? I'm trying to get my lats up but they're lacking...
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Look for articles and videos of Dorian Yates advice on lat training. Lower the weight and focus on the squeeze. That said, one set of balls out heavy weight wont hurt, just make sure some of them you focus on that squeeze. My back used to be a weak point, untill i started doing the priority principal for it, in the early years. Now a days I can actually not have to train it as much. Looking at this video though, I am going to train it a bit harder today because I have seen it look much better.

Here is a good video on back: Dorian Backs workout Invalid Link Removed

I have been doing this lifestyle for ten years now and probably could have competed if I wanted to much earlier; although I didn't I just lived the lifestyle and thought competing sounds like more a challenge because after a while after I accomplished a nice body, I wanted to challenge myself more and keep growing and learning and help average people that have no clue how to- reach their goals and not have to spend all the years I learned it by myself though my friends, though reading hours everyday on the internet and magazines, etc

Below: for some fun here is a video of me over five years ago where my back may have been bigger.

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808shredded said:
I like that phrase "growing into the show" I too will be doing that soon. Thanks for the motivation john.
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Yes I ogrow into a show, no need to be "superman" year round when I do not plan to be a top amature bodybuilder.

monstermash said:
That video will be great to compare your pre-contest physique to. Do work brotha!
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Agreed. I think there will be some noticeable changes.

Ill update nutrition and training once I get the time for the week
 
March 17th 2012
2500 calories
300 P
200C
55F

first training session Backwidth, Traps
*warmup, stretches, shoulder horn

T bar rows (I use 25 lb plates for greater range of motion) 7(25's)= 12x's, 8(25's)=12, 8(25's)=12
smith underhand grip barbell row 185=10, 205=10
Rack deadlift(at knees) 365lbs=8, 365lbs=8

traps
barbell shrug 315lbs=12, 405lbs=12, 405lbs=12

Second training session(6-8 hours later) Chest, traps (the other gym closed early so I didnt finish traps last workout)

Chest
Incline dumbbell press(25 degrees) 90lbs=8 90lbs=6
low decline barbell press 185lbs=10, 205lbs=10
cable crossover(to upper chest) 40lbs=12, 50lbs=12, 40lbs=10
Incline smith (widegrip) (25 degrees) 225lbs=5, 205lbs=8

traps
incline db shrug (25 degrees) 90lbs= 3 sets of 10
standing behind the back barbell shrugs 225lbs=10, 275lbs=8

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March 18th 2012
\2300 calories
280 P
160 C
60 F

rest day
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March 19 2012
2350 calories
325 P
150 C
50 F

listened to my body and rested - sometimes the body gets burnt out training twice a day and cns needs a rest, while Im not in the position to take a week off, taking an extra day off can actually boost the metabolism and help , despite what some people think. I learned this from Chris Aceto's Championship bodybuilding book, I highly recommend this as my number one book for contest preparation and just for bodybuilders and even everyday gym rats
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Glutamine props
*I have to say when I feel over-trained I use 20 grams l glutamine , pre contest i use 10 grams everyday of l glutamine anyways, and 20 grams really helps me feel better*
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March 20th 2012
2550 calories
315 P
180 C
60 F

first weight training session @ the activity center
front, side and lower Calves, hamstrings

calves
dumbbell between feet calve riases 60lbs=5 sets of 15, 70lbs=15, 70lbs=12, 70lbs=20, 70lbs=10, 70lbs=15, 70lbs=25, 70lbs=30
seated calve raises 2(25+10)=15, 3(25+10)=12, 4(25)+3(10)=10, 12, 15

hyperextensions for lower back on incline glute ham machine 3 sets of 10

hamstrings
lifefitness leg curl machine 125lbs=12, 155lbs=8, 185lbs=5
stiff leg deadlift (with belt) 315lbs=10, 315lbs=7, 295lbs=7
Incline glute ham riases 35lbs=8, 45lbs=6
fitness leg curl dropsets 155lbs=6--ds--140lbs=4--ds--125lbs=3
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second training session @ home gym Ymca Arms supersetted

-barbell curl 100lbs(closer grip)=3 sets of 10 reps
-tricep pushdown (with short)straight bar 150lbs=12,9,10

-preacher curl(ez bar closser grip) 95lbs=4, 6, 7
-lying triceps extension 95lbs=3 sets of 10

-cable curl(ex bar wider grip) 100lbs=12, 120lbs=10, 120lbs=12
-behind the head dumbbell extensions(both arms) 65lbs=9, 60lbs=10 60lbs=10
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March 21st 2012
2100 calories
240 P
165 C
50 F

first session (weights)
Quads
*bike ride to warmup kness 10 mins, stretches, warmups

bodymasters leg extension (feet pointed outwards to hit upper quads-tip I got from Jay Cutler) 120lbs=15, 150lbs=15, 170lbs=15, 190lbs=10
Leg press(#2, closer narrower stance to target outer sweep) 5 plates=10, 6 plates=10, 6 plates+25=10
* lower back was tight so did one set of 10 hyperextensions
hack squat (narrow stance-very controlled stop, pause at bottom then go, first two sets) (third set had good form just went a bit faster because its easier to move heavier weight that way) 275lbs=10, 295lbs=10, 315lbs=10
Bodymasters leg extension(toes pointed outward for upper quad stimulation) drop-sets burnout 170lbs=12, -ds- 160lbs=6, -ds- 150lbs=5

6-8 hours later cardio for 40-45 minutes -hard cardio ,( interval jogging/running then walking,)

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March 22 2012
2200 calories
285 P
170 C
40 F

first training(weights)
shoulders @ omega gym
*stretches, warmups etc

standing side laterals 40lbs=12, 12, 45lbs=10
standing bent over laterals 40lbs=15, 45lbs=12, 50lbs=15
seated db press 60lbs=10, 65lbs=10, 65lbs=8
front db riase 40lbs=3 sets of 10
standing side laterals dropsets 45lbs=10- ds- 40lbs=10-ds-30lbs=10-ds-25lbs=10-ds-20lbs=10-ds-15lbs=10

second training session -calves, abs, and calve cardio

calves
-Nautilus leg press toe riases(feet pointed slightly inward to hit outer calves a bit more) 270lbs=11, 310lbs=10, 370lbs=8
standing
-Leg press tow raises 4 plates=12, 5 plates=8(20 contant tensions [ct]), 5 plates=8 (20 ct), 5 plates=8(20 ct)

abs
frog crunch 15,15,15
decline leg ups 15,15,15

calve cardio 15 minutes
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I have not had time to do the Inbody520 machine which I have been using to track progress. This week calories have been lower as you can see, with twice a day training . I am taking at least 10 grams l glutamine a day which helps and 20 grams a day if I feel miserable, which helps a ton. In addition i am using bcaa's a good bit like 30-50 grams a day and if this were protein, my protein would be higher so bcaa's are helping a ton

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This is the Bcaa I use and love =)

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Distilled Water said:
Try 40gr Glutamine a day and your mind will be blown. At the 8 week mark I started doing that 5gr before each meal and 5g pre and post workout. Night and day difference, plus it seemed to really save muscle mass
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Poliquin suggests 80g a day for i think its 5 days for someone who is stuck at a point gaining mass
 
EasyEJL said:
Poliquin suggests 80g a day for i think its 5 days for someone who is stuck at a point gaining mass
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Distilled Water said:
I think I remember reading that, 40 of which post workout, maybe?
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I used to read his stuff back years ago. In addition he suggested when a person is going zero carbs , when they really need to drop weight fast, (this was more for obese people, I guess I could use it, if needed for a short time) to take 40-60 grams pstworkout and it replaces glycogen stores. Ive never got into his stuff too much; although i do think his ideas are interesting. One day when I am feeling overtrained I might give to 40 grams l glutamine a try. In fact when i am sick, I take 40-50 grams a day and have been doing this for quite some time, and can say it works better at my getting faster than any antibiotic -I swear by this.

Today is a rest day thank God. I am keeping my carbs lower today. Ill update weekly changes tomorrow and this coming week I am changing a couple things, probably not that drastically. Ill update it in blue and Red, when I do the inbody520 machine tomorrow.

One thing I am going to focus on more is using more bcaa's , esp on low-moderate carb days. In between meals, before and after training. Bcaa's are a good substantiate for carbohydrates, when a person eats carbs serotonin is released and serotonin is the chemical that can cause a person a certain feeling. Bcaa's can do the same without eating carbs, they raise serotonin levels. Hope you guys are learning =)
 
I was looking back (not all they way) but was wondering how you daily supplements are. Vitamins ect... and when you use them. I know your big on the BCAA but didnt know if you have been using other like creatine, intra's, pre's, post ..... just wondering getting ready to pick some stuff up and you seem to really know your stuff! BTW I will probably need your AI promo code "smelton" right?
 
Budman7811 said:
I was looking back (not all they way) but was wondering how you daily supplements are. Vitamins ect... and when you use them. I know your big on the BCAA but didnt know if you have been using other like creatine, intra's, pre's, post ..... just wondering getting ready to pick some stuff up and you seem to really know your stuff! BTW I will probably need your AI promo code "smelton" right?
Click to expand...

Smeton30

yeah I use creatine daily, beta alanine 4 grams daily, sometimes I take taurine for 2-4 weeks in place of the beta alanine , due to peace of mind. I use ec, alpha-yohimbine stack which helps with energy on these low calories. Vitamins I use a high quality multi. Vit c 2-3 grams daily, I outline everything on the first page; although I may have changed some things slightly I pretty much am following my outline.
 
March 23 2012
2530 calories
290 protein(including bcaa's and glutamine of course)
250 carbs
40 fat

cardio first thing upon awaking (walk) 45 minutes (with my puppy)

later on back and traps @ omega gym so if numbers look different you know why
db pullover 60lbs=6x's-like cable pullovers better so stopped and switched
cable pullovers 100lbs=12, 120lbs=12
V bar pulldown 2(45+25)=10, 9, 7
underhand shoulder width pulldowns 2(45+25)=10, 8
one arm pulldown9Underhand d handle) (starting with left side, then right side) 2(25)=10, 8 , left side only 2(25)=8
widegrip yates row 185=10, 225=10, 225=7
t bar rows 7(25's)=10, 6 (25's)=10
standing one arm cable row 70lbs 2 sets 10 reps

traps
behind the back barbell shrugs 225=10, 275=10, 315=10, 275=10
seated db shrug 100lb=12,12,12
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March 24 2012
2200 calories
300 P
150 C
45 f

chest @ activty center

True gironda dips 12, 13, +20lbs=8, 8-rp(rest pause)-3-rp-2
pec dec #10 to hit upper chest 115lbs=10, 130lbs=8, 115lbs=10
incline dumbbell press 20 degrees 85lbs 6, 6, 5
cable crossovers(mid point) 30lbs=10 25lbs=12, 27.5=10
chest press machine 160=8 (stopped ) 175=5 and stopped felt it in shoulder too much

later that night 55 mins hard cardio
first 30 minutes hard intervual cardio
next 30 walking
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March 25 2012
2400 cals
310 P
150 C
60F

rest day
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Okay since my day Inbody520 reading I have gained 1 lb and 1 oz of muscle and lost a little over 3 lbs. Whatever I am doing is working so I am not going to change it drastically and keep doing whats working.
What have I been doing
-lowered carbs to 150-170 grams daily
-training twice a day either weights twice or weights and cardio
-Keeping calm purposely (this is very important to keep cortisol levels low)

What I am changing this week
- I am going to train with weights two times a day- 2 days on, one day off, and ill do cardo twice on the off day , then two days weights twice a day, and the next day is optional to do weights or cardio-whatever I want to. Then, a complete rest day
-My carb intake is 150 , my protein is 300; although if I go over fine- and I do use bcaa's alot (at least 30 a day) so 5 grams bcaa's=about 20 grams protein and I plan on dosing bcaa's between every meal to help with serotonin levels and the feeling of replacing carbs.(feeling satiated)
-I may or may not go up in carbs for a day, and may just wait until my next Inbody520 reading. Although, I have my doubts it is totally accurate, I am going by it as only a guide. I am playing it by ear because in the past eight weeks I have slowly reduced my carbs and have not had a cheat meal or a real high carb day and this past week I have seen incredible progress (over 3 lbs bodyfat loss and over a 1 of muscle gain)
-I plan on upping my ec dose to 60e and 500 c and mayeb 75e and 600 c
 
John Smeton said:
What I am changing this week
- I am going to train with weights two times a day- 2 days on, one day off, and ill do cardo twice on the off day , then two days weights twice a day, and the next day is optional to do weights or cardio-whatever I want to. Then, a complete rest day
-My carb intake is 150 , my protein is 300; although if I go over fine- and I do use bcaa's alot (at least 30 a day) so 5 grams bcaa's=about 20 grams protein and I plan on dosing bcaa's between every meal to help with serotonin levels and the feeling of replacing carbs.(feeling satiated)
-I may or may not go up in carbs for a day, and may just wait until my next Inbody520 reading. Although, I have my doubts it is totally accurate, I am going by it as only a guide. I am playing it by ear because in the past eight weeks I have slowly reduced my carbs and have not had a cheat meal or a real high carb day and this past week I have seen incredible progress (over 3 lbs bodyfat loss and over a 1 of muscle gain)
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Have fun with double-weight sessions, John! Will you be splitting your "regular" sessions into two parts or doing two "complete" sessions each time?

Curious as to why you equate a gram of BCAAs to FOUR grams of protein, since I was always under the impression that 1g BCAAs = 2g protein (maybe I am wrong)?

Successful recomp this week, and you're right - no need to change things (or by a lot) if what you're doing is WORKING!

Anyways, keep on - you're doing great, bud :)

~Rosie~
 
Rosie Chee said:
Have fun with double-weight sessions, John! Will you be splitting your "regular" sessions into two parts or doing two "complete" sessions each time?

Curious as to why you equate a gram of BCAAs to FOUR grams of protein, since I was always under the impression that 1g BCAAs = 2g protein (maybe I am wrong)?

Successful recomp this week, and you're right - no need to change things (or by a lot) if what you're doing is WORKING!

Anyways, keep on - you're doing great, bud :)

~Rosie~
Click to expand...

I have been doing double weight training sessions a good month almost now and really can say it makes a nice difference provided recovery is on parr. I would not recommend this type of training for too long though or all the time. Some say six weeks only, we will see.

Layne Norton mentioned that 5 grams bcaa's would be about 20 grams protein. I am guessing he meant it would take 20 grams protein to get in the amount of bcaa's in five grams bcaa's. Thank you Rosie.
 
Budman7811 said:
ok I just didnt know how much you changing each month
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If what I am doing is working and I am seeing results, pretty much I only change things if I need to change my body. That is how it works

*the reason I am upping bcaa's a bit is because its possible I could be taking a hit losing more muscle since I am low calories and protein is not high like 1.5 grams.
 
John Smeton said:
I have been doing double weight training sessions a good month almost now and really can say it makes a nice difference provided recovery is on parr. I would not recommend this type of training for too long though or all the time. Some say six weeks only, we will see.

Layne Norton mentioned that 5 grams bcaa's would be about 20 grams protein. I am guessing he meant it would take 20 grams protein to get in the amount of bcaa's in five grams bcaa's. Thank you Rosie.
Click to expand...

Ok, re the double sessions. I only asked since they don't work for everyone - I know when I did them, my progress slowed down by quite a lot (then again, my body NEEDS the longer-all-on-one training sessions that I do now).

Maybe. Possibly.

~Rosie~
 
Rosie Chee said:
Have fun with double-weight sessions, John! Will you be splitting your "regular" sessions into two parts or doing two "complete" sessions each time?
Click to expand...

Iwhoops totally forgot to answer this , I split quads and hamstrings up as well as back and I used to train them together. Like tomorrow upon awaking after bcaa's and ec stack I will do back width and some thickness
pullover machine
pulldown movements
pullups
t bar or barbell row
one arm db row or machine row or cable row

then that night lll do
deadlifts maybe a machine and traps

recovery has to be there to do the twice a day training. Nice pictures on facebook
 
John Smeton said:
Iwhoops totally forgot to answer this , I split quads and hamstrings up as well as back and I used to train them together. Like tomorrow upon awaking after bcaa's and ec stack I will do back width and some thickness
pullover machine
pulldown movements
pullups
t bar or barbell row
one arm db row or machine row or cable row

then that night lll do
deadlifts maybe a machine and traps

recovery has to be there to do the twice a day training. Nice pictures on facebook
Click to expand...

No worries, John - thanks for answering :)

Yep it does.

Thank you :cheers:

~Rosie~
 
AI Sports nutrition has release Magic Matcha

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Updates on nutrition and training

March 26 2012
2400 calories
270 P
170 C
70 F


quads
warmup bike 10 mins, stretches, warmups

bodymasters leg extension(toes pointed out-targets upper quads) 150lbs=15, 180=10, 180=10
leg press (#2 for increase rom, closer stance) 6 plates=3 sets of 10 reps
hack squat(close stance 315lbs=10, 8, 11
abductor 120lbs=10, 150=8, 7
abbuctor 120lbs=10, 150=8, 7

6-8 hours later 45 walk(with dog)
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March 27 2012
2150
250 P(45 bcaa's!)
160 C
55 F

front and lower Calves, Hamstrings

db between feet 60lbs=120, 70lbs=16, 12,13, 75lbs=20, 85lbs=10, 9
seated calve raise(barefoot) 45+25=10, 45+45+5=10, 10, 12(20 constant tensions[ct's])

lying leg curl +3 (+3 is a technique by Dante Trudel-founder of Dc training) 140lbs=7x's, 6, 6
hyperextensions 2 sets 10 reps
smith sldl (widestance feet pointed straight or inward) 225=8, 275=6, 275=5
seated leg curl (squeezing hard) 150lbs=8 180lbs(with seat belt) 10, 10, 160=9

about 6 -8 hours later Arms supersetted

-standing barbell curls 95lbs=10, 105=10, 115=10, 125=6
-cable pushdown(straight bar shoulder width) 150lbs=10, 160=9
(v bar) 160lbss=11, 160=10

-seated alternate db curls 40lbs=8, 10
-dips 13x's, +30 vest=9, +30lbs=16

-one arm db decline curls(55 degree incline) 30lbs=10, 30lbs=10, 40lbs=3
-Larry Scott triceps cable extensions(v bar) 130lbs=10, 12, 10

-one arm cable curl 30lbs=10, 40lbs=10

forearms, roller up (both ways) 10lbs=5 rotations

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March 28th 2012
2500 cals
270 P
180 C
80F

shoulders
stretches, shoulder horn-internal and external roators, warmups
standing side laterals 40lbs=12, 15, 45lbs=10x's
bent over laterals 40lbs=15, 45=12, 12
Smith military press(stop n go at ears) 135lbs=12, 145lbs=12, 160lbs=7, 155lbs=10
front db raises 40lbs=10,10,10
face pull 50lbs=15x's, 60lbs=10, 70lbs=10
-standing side laterals (down the rack-dropsets) 45lbs=5-40lbs=5-35lbs=5-30lbs=5-25lbs=10-20lbs=10-15lbs=110-10lbs=20

I had planned for that night to do cardio or weights and my body just told me know, it is good to have a plan and stick by it but sometimes backing off a bit can be beneficial.

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March 29 2012
2500 cals
290 P
200 C
60 F

cardio 30 mins interval

5-6 hours later back

-neutral grip pulldown(arnold handle) 180lbs=10, 200lbs(straps)=10
-nautilus pullover machine #8 130lbs=10, 150lbs=10, 140lbs=9 rest paused-6
-underhand pullup (wider) 11, 8, 6
-nautilus compound row (chest on bench and back arched) 150lbs=10, 200lbs=12, 200lbs=10
-wide-grip cable row 120lbs=10, 150=7, 130=8
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march 30 2012
2750 calories
305 P (35 bcaa's)
270 C (this was a higher carb day for me and I may have to employee more of these and I may not well see as I get leaner and hopefully "ripped")
50 F

Chest and traps *I had a training partner on chest my buddy Brian hatch, so this always makes it easier and more motivating
stretches, rotaors, warmups

incline db press(45 degrees) 85lbs=10, 95lbs=8, 95lbs=5-dropset-85lbs=5
nautilus double chest machine pec dec(incline pec dec) unique machine #7 130lbs=8,8
Flat db press 90lbs= 3 sets of 6 reps
incline db fly 45lbs=10, 55lbs=8, 55lbs=6

hyperextensions 2 sets 10 reps
standing behind the back barbell shrugs 225=10, 275=10, 315=15, 315=12
standing barbell shrug 315lbs=10, 405lbs=10, 365lbs=12
standing db shrug 100lbs=15, 125lbs=12, 125lbs=10

about 10-12 hours later cardio 45 mins( bed cardio =)) (and yes if a person times it right and go the whole time it works fine.)
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March 31 st 2012
2500 cals
280 P
220 C
55 F

calves and hamstrings(supersetted)

stretches, , bike ride, warmups

nautilus leg press toe raises 290=12, 350=10, 350=10
standing calve riase (closer stance from better rom and easier on knees) 380lbs=12, 470lbs=10, 520lbs=10, 520lbs=10, 470lbs=10
one leg calve riase 35lbs=3 sets 10 reps

Sldl 315lbs=6x's
smith sldl(wider stance) 225=11
high rep deadlift set 225lbs=20x's
seated leg curl 150= 3 sets 10 reps(body leaning forward for better stretch)

6-8 hours later on abs, arms supersets

frog crunch 3 sets 15 reps
decline leg ups 3 sets 15 reps

-seated db curl (rotating wrist to get that squeeze/maybe peak) 30lbs=10x's, 40lbs=8 x's 60lbs=4x's(the 60lbs was a power set)
-triceps pushdown (rope) 100lbs=15, 150=8, 11

-preacher curl(straight bar, close grip) 75lbs=6, 8 85lbs=6
-smith close grip bench press (2/3 movement not going all the way down , going pretty far ) 185lbs=12, 225lbs=10, 225lbs=9

-cable curl(widegrip ez bar handle) 100lbs=10, 120lbs=10, 140lbs=12
-standing behind the head ez curl bar extensions 75lbs=10, 85lbs=10, 105lbs=7

*elbows were sore after this*
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April 1 2012
2200
270p
170c
50 f

rest day
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-I take 10 grams glutamine minimum and have been doign 20 grams a lot and I feel this really helps muscle fullness , recovery
-I am now up to 75 e and 400 C still stacking it with high quality greeen tea and when this runs out Ill add in magic matcha
- My carb sources are basically grits, white rice, rye bread. maybe some fruit on some days and maybe postworkout some simple carbs; however recently I have been just taking bcaa's right after working out then eating a meal with low gi carbs. This works because it stops muscle breakdown(catabolism) , keeps growth hormone high, until the carbs are introduced, and helps fat-loss.

That is all for now hopefully Ill do a reading tomorrow first thing and see where I stand. That said, I am so in tune with my body , my body is telling me to go lower in carbs this week and possibly increase cardio and cut down on the twice a day weight training more often.
 
April 2 2012
2460 cals
315 P
210 C
40F

personal training-which burns calories,esp the way I do it, then front and lower calves,shoulders

stretches, bike warmup 10 mins, shoulder horn, warmups

Calves (super-sets with shoulders)
db between feet reverse raises (constant tension is important for this exercise to work well) 60lbs=20x's, 70lbs=15x's, 70lbs=2-x's, 70lbs=20x's
seated calve raise 4(25)=12, 6(25)=10, 6(25)=12, 4(25)=15

shoulders
-standing side laterals 40lbs=12, 45lbs=10, 50lbs=10, dropset 50lbs=10-40lbs=10-40lbs=10-30lbs=10-20lbs=10
-standing-bent over laterals 40lbs=12, 45lbs=10, 50lbs=10
-front db raise 40lbs=10, 45lbs=10, 50lbs=8

later on 6-8 hrs later Quadiceps
bike warmup 8 mins, stretches, warmups

-Bodymasters leg extension(feet pointed upward for targeting upper quads) 120=12, 150lbs=10, 180lbs=9
-leg press (feet closer #2 for longer rom) 6 plates=3 sets of 10 reps
-hack squat (feet closer, #2) 315lbs=9 *had to stop kness hurt
-body-master leg extensions (feet pointed upward) 180lbs=2 sets of 10 reps

adductor and abbuctor 50lbs=10, 100lbs=10, 150=10, 150=12

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April 3nd 2012

It has been eight days since my Inbody520 reading, which is the machine I am using as a guideline for my progress. I am surprised the improvements I have made according to this machine which i have been using the past eight weeks and hope to use it the untill May 26th when I get on stage

In the past eight days since my last reading I have
-Lost a tiny winy bit over 2lbs of body-fat
-Gained almost a 2 lbs of muscle
-Body-fat has dropped 1.1%

I am very happy and going to continue to keep doing what I am doing. I see no need to change my plan if I am making this kind of progress. That said, I do listen to my body and keep learning how my body is currently, working and what to do to work it to its best advantage for my target goal.

*It seems like the leaner I get and more muscle I have I can get away with more carbohydrates, and this makes sense. That said, when I feel like Ill benefit from doing a low carbohydrate day-so be it.

*This two a day weight training sessions have payed off recently. That said, with my increased strength joints have been hurting a bit here and there and I really practice injury prevention.

here is a recent video of Steve Kuclo who has helps me out with training and training around injuries. Only 26 years old, kids got a bright future in bodybuilding.

Invalid Link Removed
 
John Smeton said:
In the past eight days since my last reading I have
-Lost a tiny winy bit over 2lbs of body-fat
-Gained almost a 2 lbs of muscle
-Body-fat has dropped 1.1%

I am very happy and going to continue to keep doing what I am doing. I see no need to change my plan if I am making this kind of progress. That said, I do listen to my body and keep learning how my body is currently, working and what to do to work it to its best advantage for my target goal.
Click to expand...

This is AWESOME, John :thumbsup: The kind of progress I need to be making right now! Making some changes...

~Rosie~
 
Distilled Water said:
John, please correct me if I'm wrong but is one of your training sessions fasted? Sorry, haven't been following like I should be.
Click to expand...

yes they have been for the past 6 weeks or so, ive been hitting the twice a day training pretty hard. Now I think Ill back off some and do more cardio,and when I feel i need to play "catch-up" with my muscles and joints are feeling good , I ll be doing twice a day training. In addition, my joints have been hurting more than usual, sure lots of fish oil and natural anti-inflammatory s help some, body has told me to back off some and I am listening.

I got another ARt session and body work from my Chiropractor yesterday (April 6) as I strained my trap pretty bad where I was hunched over walking funny- paralyzed in that spot =(. its feeling a bit better and not all the way yet; although its doing better.

April 3 nd 2012
2300 calories
285 P
150 C
60 F

backwidth +some thickness

nautilus pullover 120lbs=10, 130lbs=8, 140lbs=5
closegrip pulldown 190lbs=9, 190lbs=11
neutral grip pulldown 200lbs=10, 200lbs=10
undergrip close pulldown (bodyweight which is 215) 12x's, bodyweight+40lbs=5x's(6 constant tensions), +40lbs=7(8 ct's) -dropset-bodyweight=6x's

one arm dumbbell rows on rack 90lbs=10, 105lbs=10, 115lbs=10

5 hours later back thickness , traps

widegrip cable rowjust above belly button) 100lbs=12, 12, 10
nautilus compund row (chest braced againts pad and back arched) 150lbs=12, 200lbs=12,
cable row(with rope can get further back for lower lats)( 100lbs=10, 12, 120lbs=10
close grip cable row 150lbs=12

behind the back shrugs 225lbs=10 ****strained trap by possible rounding back while doing these, immediately quit and did

20 mins interval cardio.****** **once you hurt yourself instantly stop*******

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