May 10 2012
310 P
150C
85 F
cardio 30 mins interval, biceps abs
from now on i am not writing down exercises or numbers I do. Intensity is high, but not too high I am pushing it but I hold back a rep or so to failure.
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May 11 2012
360 P
200C 45F
shoulders, 45 mins cardio( 3 super fast runs)
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May 12 2012
340 P
190C
50F
calves, abs 3 miles interval
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may 13 2012
335 P
110C
50F
rest day
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training is about 3-4 exercises per body part about 3 sets not pushing it these last two weeks
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may 14 2012
365 P
300C
45F
backwdith, later that day backthickness, traps
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*little fact did you know when carbs go up protein can be cut down or it can actually add to body fat* so yesterday i could have dropped my protein to 300 grams-I keep learning and learning. That said, on low carb days protein needs to be up there like 1.8 grams per pound of lean muscle mass
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may 15 2012
400 P
230 C
60F
40 mins interval cardio, chest, triceps , lower calves
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May 16 2012
345 P
100C
50F
biceps, abs cardio 3 miles little interval
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May 17 2012
400 P
100C
45 F
quads and hams
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may 18 2012
315P
190C
70F
35 mins hard interval cardio, shoulders, 30 mins hard interval cardio all seperated
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march 19 2012
350P
100C
70F
calves, abs and hard interval cardio 25 mins all at once
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May 20 2012
350 p
90 c
45 f
rest day
and here is a video I did today
http://www.youtube.com/watch?v=bYN1mKI6lsI
I took some pictures as well. My arms look much bigger in the pictures, in real life as well, could be the camera, idk.Add me on facebook John Smeton is the name
Things I am doing this last week into the show
-lets just see what I can do this last week I am ready to see where the Jdges place me , what they have to say , what i look like prejudging and the night show
-carbs are low like 100 grams a day
-If I go to germantown (2 hours away one way-yes I travel thyis to see him) to my ARt therapist to get body work done before the show on tuesday or Wednesday Ill do my carb up of one sushi meal, maybe a single meal lots of sushi(not too much), if I do not go later than Wednesday ill carb up Tuesday on clean foods and just take in like 300 carbs, I am not really doing a carb up because in my eyes and from what I know a carb up on someone who still has a pinch of body fat to loose makes them looks worse so I am just trying my own way of doing things and I am going with the flow, I believe going with the flow is crucial and being too rigid causes cortisol release which is horrible for muscle growth and fatloss and your overall look.
-I might do a session or two of cardio, nothing crazy
-I might do two sessions of weight training in a day
-basically this last week I am calming it down , still training up until Thursday, holding back shy of failure by maybe 2 reps
-atd everyday for the last week
-thinking ill cut water Friday, by drinking very little after meals or a sip in between meals, all day Friday and the same Saturday
-taking a herbal watre pill (muscletechs hydrazide)