AI Sports Nutrition kicks ass By John Smeton

[John Smeton]

8-05-2011 cardio

8-6-2011 @ activity center-home gym is YMCa I went here because other gym closed early plus they have different machines I like- I actually go to three different gyms

Back, traps

warmups+ shoulder horn

life fitness under close grip pulldown 160=10, 180=10, 180=10, 140=8
neutral grip pullup (bopdyweight) 10, 7( 3 partials) , 6
behind the back pulldown(to above ears) 120lbs=10x's

cable row(closer grip) 120=10, 160=12, 10, 140=12
Rack Deadlift(at mid-knee) greg kovacks technique- 275=10
315=10, 10

Incline dumbbell shrug 50lbs=15, 15, 15

* stretches between sets

8-7-2011 cardio 30 minutes hard cardio, couple hours later- 2 mile walk- faster pace

Taking three days off just because I want to---give body a break, even if its not needed it wont hurt to take s 3 days off, probably better than anything

AI Sports Supplements
DAA- 3 grams per day(first couple weeks I may load 6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pre lemonade--looove this flavor)
Recoverpro- red raspberry-depends on the day on training days I take more like 8-10 scoops
Glycobol- 3 on training days - 1 pre workout, and 2 before post workout meal
perform- 4 pre workout
Stoked- still taking one however its running out soon and I thnk Ill take a break from stoked

I may add in some 3z coming up..taking a break from hghpro after using it for 4 months strait
Think i covered all of them

Other supplements I am taking
Whey protein(the planets brand)
fish oils
high quality Multi
extra magnesium
vit c 2-3 grams- esp on training days
creatine mono - 5-8 grams on training days although i may do a mini load at some point when I am training more
beta alanine- 6 grams per day
Glutamine- post training 5-10 grams
mycogreens- a green supplement- almost ran out
digestive enzymes before bigger meals

calories right now on Average tend be be around

Protein 275 grams (including bcaa's-remember before I used to take bcaa's protein used to be higher , bcaa's are a great low calorie way to get muscle growth) if I didnt take in bcaa's it would be around 325 grams protein-lots of whole food..

Carbohydrates- Im averaging 250-300 carbs on average

fats 50-75 although I may low this at another time well see

on average id say 3000 calories. I am not super counting like I do getting ready for a contest' although i do write everything down for the day as I have for years now, just enough to know I am getting enough in. I could be off a hundred calories somedays. Pre-contest I am more stricter

Training type these next six weeks- Volume- probably 3 sets per body part- 3 exercises...maybe 4 or 5 if the pump is going on or I think i need to bring them up with more fullness....intensity still good and not to the point of failure on shoulders and chest; if my PLE tells me not to since I just am coming back from a shoulder injury. I am doing 3 fst sets at the end of my workout for upper chest, and shoulders. rep range 8-12
split

Time to see how this training phase goes

 

[MrKleen73]

Sounds like a good plan. Similar to what I am doing with volume, about 8-10 sets total per body part. I am getting moderately soreness that goes away relatively quickly but I still feel worked so it is going very well.

 

[John Smeton]

8-12-2011 Chest, biceps

Warmups + shoulder horn 5lbs

incline dumbbell press(higher incline than usual and hard bench- usually use padded, hard seems to maybe stabilize me against the bench more)
65lbs=12, 10, 8
nautilus double chest machine- pec dec 110lbs=10, 8, 7
Incline dumbbell fly 30lbs=10, 11
Fst 3 sets
Super wide grip Incline smith 145lbs=12, 10,10

Biceps
Barbell curl 75lbs=12, 80lbs=11, 80lbs=11
Incline dumbbell curls 25lbs=10, 10, 8
Nautilus preacher machine(wide gip) 100lbs=13, 120=10x's
concentration curls 25lbs=10, 9

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8-12-2011 Hamstriongs quads

Lying leg curls 110lbs=10, 130lbs=10
+3 technique 110lbs=11, 120lbs=8
Smith SLDL(Tom prince way) 185lbs=10, 225=9, 10, 185=11

nautilus leg extension 100lbs=10
Smith squat(parallel to where hips start to kick in-maybe a bit below, not ass to floor) 225lbs=10, 275=3, 225lbs=10
one leg leg press 1 plate=10x's, 2 plates=8 x's
Hack squat(closer stance- not totally close together-some) 275=10x's, 10x's


DAA- 3 grams per day(first couple weeks I may load 6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pre lemonade--looove this flavor)
Perform- 4 pre workout
Recoverpro- 6-10 scoops
Glycobol-2 before post workout meal
Stoked- one capsule

 

[DreamWeaver]

L-carnitine tartrate powder ... haven't tried this yet. Are you noticing something from it..

 

[John Smeton]

L-carnitine tartrate powder ... haven't tried this yet. Are you noticing something from it..

got a couple pimples when I first started. Its good stuff. Used to take alcar years ago for two years strait


Today one hour low intensity cardio

 

[John Smeton]

yesterday was off

8-15-2011 shoulders, triceps

warmups plus shoulder horn

Standing side laterals 30lbs=12, 12, 31lbs=12
standing bent over side laterals 30lbs=15, 30lbs=15, 31lbs=15x's
seated dumbbell press 50lbs=12, 51lbs=12, 9
FST 3 sets- cable laterals 20lbs=8, 15lbs=8, 8

triceps
Rope pushdowns 110lbs=15, 130lbs=8, 120=9-dropset- 110=5--100=3
Nautilus double chest - close grip bench press 120lbs=15, 130lbs=15
Lying tricep extensions 80lbs=12, 95lbs=7( 5 partials or AROM)
one arm dumbbell behind the head extensions 25lbs=12, 30lbs=10

supplements

DAA- 3 grams per day(first couple weeks I may load 6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pre lemonade--looove this flavor)
Perform- 4 pre workout
Recoverpro- 6-10 scoops
Glycobol-2 before post workout meal
Stoked- one capsule - last day of this, taking a break from stoked starting tomorrow
3z- four capsules, had some great sleep, better than I normally have and I have not been taking any sleep supplements at all- uninterrupted is so nice=)

 

[John Smeton]

8-16-2011 Back, traps

warmups and shoulder horn

nautilus Pullover 130lbs=12, 150lbs=10, 130=11
close grip underhand pullups(bodyweight- 221) 10, 10, 8+ 5 partials
neutral grip pulldowns 140lbs=10, 160lbs=8, 130lbs=10

one arm dumbbell row 75lbs=10, 95lbs=10, 10
high cable rows(closegrip) http://www.flexonline.com/videos 130lbs=10, 10, 120=12

Seated dumbbbell shrugs 80lbs=12, 10, 12
Incline dumbbell shrugs 60lbs=12, 80lbs=10

AI Sports Supplements taken

DAA- 3 grams per day(first couple weeks I may load 6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pre lemonade--looove this flavor)
Perform- 4 pre workout
Recoverpro- 6-10 scoops
Glycobol-2 before post workout meal
3z- four capsules, had some great sleep, better than I normally have and I have not been taking any sleep supplements at all- uninterrupted is so nice=)

 

[John Smeton]

8-17-2011 off

8-18-2011 Chest, Biceps- went to the DAc center(different than my home gym because they have certain setups and equipment I like for chest especially)

Incline dumbbell bench
about 30 degrees- 70lbs=10, 75lbs=10
about 25-20 degrees- 70lbs=8, 8
Gironda dips 14, 12, 7
Chest press 145lbs=10,9
fst-3
super wide incline smith 135=12,8,10

biceps
standing dumbbell curl 40lbs=12
incline dumbbell curl(steep incline) 30lbs=10,10,8
preacher machine
(one arm at a time) 50lbs=10, 65lbs=6
both arms(close grip) 125lbs=6, 110lbs=10
cable ex bar curl widegrip57.5=13, 65l=10-dropset-42.5=13

had a great pump going so kept going
double biceps cable movement 25lbs=9, 20lbs=11

*biceps flex and squeeze*

AI Sports Supplements

DAA-6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
two motivates
maniac- one scoop pre workout(pre lemonade--looove this flavor)
Perform- 4 pre workout
Recoverpro- 8-10 scoops
Glycobol-2 before post workout meal
hghpro- 4 capsules before bed

3z is some strong stuff and seems to cause me to want to stay in bed forever- at least last time I did this

 

[jess71313]

impressive

 

[DreamWeaver]

I could use something to help me sleep longer... I get maybe 6 or 7 hours a night..

 

[MrKleen73]

Nice work John, I have been using LCLT for a little bit (NP bulk), it is good stuff so many benefits.

 

[MrKleen73]

Shoot 6-7 hours a night Doug, that is money to me. I get about 5-6 much more and I get lethargic.

 

[DreamWeaver]

Shoot 6-7 hours a night Doug, that is money to me. I get about 5-6 much more and I get lethargic.

I need more 7 hours than 6... I get less as I age, I used to sleep 9 in my thirties...

 

[MrKleen73]

Yeah if i get much less as i get older I will have to sleep once every 36 hours...

John hope all is well. Wanted to invite you to my new log.

Warning! Shameless Log Promotion Ahead >>> Follow this link for AWESOMENESS!!!!
http://anabolicminds.com/forum/supplement-reviews-logs/181589-kleens-machine-gets.html​

 

[John Smeton]

8-19-2011 hamstrings, quadriceps

warmups

Lying leg curl 130lbs=10, 120lbs=10
(+3) 120lbs=8, 8
smith sldl(Tom price way[wider stance, falling backwards]) 185lbs=11, 225=9, 10

*My hams are really up to parr

leg extensions 100lbs=12x's
Barbell front squat 135lbs=10
Smith front 135lbs=10, 155lbs=10
one legged leg press (facing sideways) 45+25=10, 45+45(each side)=8
hack squat slow eccentric 275lbs=10, 315lbs=10

quad stretch ~

hamstring stretch ~

AI Sports Supplements

DAA-6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pre lemonade--looove this flavor)
Perform- 4 pre workout
Recoverpro- 7 scoops
Glycobol-2 before post workout meal
hghpro- 4 capsules before bed

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8-22-2011 shoulders, triceps

Shoulder warmups plus shoulder horn 3,5,5 and 8 lbs

standing side laterals 30lbs=12, 31lbs=12, 10, 35lbs=10
Standing bent over side laterals 30lbs=15, 15, 35lbs=15
seated dumbbell press 50lbs=12, 55lbs=12, 10
FST 3 sets standing cable laterals 10lbs=12, 15, 12lbs=10

triceps rope pushdown 100lbs=12, 120lbs=10--5 seconds rest--then 3
dips (facing backwards) 6, 8
Scott tricep extensions 110lbs=12-15? lost cpunt, 120lbs=10, 8

AI Sports Supplements

DAA-6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pre lemonade--looove this flavor)
Perform- 4 pre workout
Recoverpro- 8-10 scoops
Glycobol-2 before post workout meal
hghpro- 4 capsules before bed

 

[DreamWeaver]

6 grams DAA that's a healthy dose...

 

[John Smeton]

6 grams DAA that's a healthy dose...

Crap yeah it is. I am really feeling it too.

I am doing it to load it since Im like on week two I think

* One thing I am implementing is a tip I got from this months MD from Jay cutler is concentrating on my "weak" body parts or body parts I want to bring up and just maintaining my other body parts. Current body parts I am prioritizing are shoulders especially and upper chest.


8-23-2011 back, traps

warmups and shoulder horn

nautilus pullover machine 120lbs=12, 10, 10
Pulldown(close underhand grip) 150lbs=13x's
Chinup? is this what they call it? close grip underhand grip- body-weight- 226 with shoes so subtract a couple pounds if you want to get technical -10, 10, 7
Neutral grip pullup 8,8,8

Dumbbell row 75lbs=12, 85lbs=12
nautilus compound row machine 259lbs=12, 294lbs=12
higher cable rows 130lbs=12, 12, 12

Traps
seated db shrugs 90lbs=10-12, 90lbs=12
Incline dumbbell shrug 90lbs=12, 12
AI Sports Supplements

DAA-6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pre lemonade--looove this flavor)
Perform- 4 pre workout
Recoverpro- 7 scoops
Glycobol-2 before post workout meal
3z- 3 capsules before bed

 

[DreamWeaver]

So what do you do overload one body part. This is what we do the last month before competition. It makes sense. For me Chest and back width are big issues as well as hamstrings. Those areas will get nailed and arms really don't need much volume. Shoulders I will work the heads individually and quads I will go off squats and isolate with leg press and extensions. Thickness, well I have plenty so I can ease off a bit there and just concentrate on form. Thats how my last 5 weeks of training will look and I don't train the last week just posing 3 time a day.

 

[John Smeton]

So what do you do overload one body part. This is what we do the last month before competition. It makes sense. For me Chest and back width are big issues as well as hamstrings. Those areas will get nailed and arms really don't need much volume. Shoulders I will work the heads individually and quads I will go off squats and isolate with leg press and extensions. Thickness, well I have plenty so I can ease off a bit there and just concentrate on form. Thats how my last 5 weeks of training will look and I don't train the last week just posing 3 time a day.

Youve got all the muscle you need

good question Doug and glad you asked. I do three fst sets (FST3) at the end of that body part. My two are shoulders and upper chest right now. On upper chest though that certain movement may (incline wide-grip smith-lighter weight higher reps) may bother shoulder, so I am experimenting with this. Here is the thing for FST- you can do as many as you want- since I feel I need to hold back a bit I am doing 3. I may move it up to 4 and 5. I feel by recovery has increased since I started Ai -sports daa powder. L-carntine as well seems to help. Every one of these variables all add up and when you have many going and adding more in , it keeps accumulating and that equals better results

8-25-2011 Chest, biceps

warmups and shoulder horn

Incline dumbbell press 70lbs=12, 12, 75lbs=9
nautilus double chest machine-Pec dec- 120lbs=11, 120lbs=8, 5
Incline flys 30lbs=10, 35lbs=10, 10

Biceps
barbell curl 75lbs=10, 85=10, 75lbs=15
incline dumbbell curl 25=10, 8, 7
concentration curl 25lbs=8, 8, 8

Motivate- four capsules
DAA-6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pink lemonade--looove this flavor)
Perform- 4 pre workout
Recoverpro- 7 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed

Today off day got some ARt work done good news shoulder knot has smoothed out, got my lower hamstrings worked on because they've been sore shoulder and back worked on..time to keep s-l-o-w-l-y increasing weights in the weight room. Doctor Jessop has helped me a lot. I get what I pay for I feel. I am starting to do stretches 3x's weekly and some electronic stimulating machine (Grandmother has one) with and ice pack on it.

 

[John Smeton]

8-25-2011 Chest, biceps

warmups and shoulder horn

Incline dumbbell press 70lbs=12, 12, 75lbs=9
nautilus double chest machine-Pec dec- 120lbs=11, 120lbs=8, 5
Incline flys 30lbs=10, 35lbs=10, 10

Biceps
barbell curl 75lbs=10, 85=10, 75lbs=15
incline dumbbell curl 25=10, 8, 7
concentration curl 25lbs=8, 8, 8

Motivate- four capsules
DAA-6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pink lemonade--looove this flavor)
Perform- 4 pre workout
Recoverpro- 7 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed

Today off day got some ARt work done good news shoulder knot has smoothed out, got my lower hamstrings worked on because they've been sore shoulder and back worked on..time to keep s-l-o-w-l-y increasing weights in the weight room. Doctor Jessop has helped me a lot. I get what I pay for I feel. I am starting to do stretches 3x's weekly and some electronic stimulating machine (Grandmother has one) with and ice pack on it.

 

[DreamWeaver]

You use more Recoverpro than me lol...

Hey just while I am thinking about it, I believe that it is not wise to got above recommended dosing on any DMAA products as it can cause some higher blood preasure, still a theory but I have read where it can cause hypertension in some people and I think it caused me to test for high blood preasure. I had 3 OEP in me and the dosing may have been a bit close.

 

[MrKleen73]

John with that being on the smith make sure it will come down around to where it would be at mid chest not high on the chest then limit rom a bit by not going too deep into it. That severe elbows out pressing is not good for a recovering shoulder.

Get your azz over here NOW! Okay, Okay too much? Come support my wife in her first log ever!!!!

http://anabolicminds.com/forum/redefine-nutrition/181974-kleensqueen-kleens-house.html

 

[John Smeton]

You use more Recoverpro than me lol...

Hey just while I am thinking about it, I believe that it is not wise to got above recommended dosing on any DMAA products as it can cause some higher blood preasure, still a theory but I have read where it can cause hypertension in some people and I think it caused me to test for high blood preasure. I had 3 OEP in me and the dosing may have been a bit close.

I agree. I only use motivate maybe 2-3 times a week at most. Sometimes I don't use it for a few weeks at a time

John with that being on the smith make sure it will come down around to where it would be at mid chest not high on the chest then limit rom a bit by not going too deep into it. That severe elbows out pressing is not good for a recovering shoulder.

great point Chris. Ill not go all the way down on the smith. Do you think this applies to barbell press as well?

how about dumbbells? Ive been going pretty far down on dumbbells ; although I am still going lighter, I am doing well.

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Sat, Sun and Monday- I trained three days in a row. Took 3z on fri AND SAT NIGHTS as it really knocks me out hghpro on other days

8-27-2011 Hams, quads----Went to another gym other than my home gym --the bruce center- due to different equipment and hours; although they closed earlier and I was forced to leave and did not get to finish my quadriceps workout

warmups plus 2 sets hyperextensions

old skool leg curl 80lbs=15x's
Fit fitness leg curl #10=12, #12=10, #14=6
Stiff leg deads(Dorian Yates ) 185=10, 225=8, 12

Quads
old skool leg extensions 120lbs=15x's
Smith barbell squat 225- 3 sets of 10 (little below parallel)

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8-28-2011 Shoulders, triceps

warmups+shoulder horn-up to 9 lbs

standing side laterals 31lbs=12, 35lbs=12, 12
standing bent over laterals 31lbs=15, 35lbs=16, 20
seated dumbbbell press 55lbs=12, 56lbs=9, 7 ? lost count
FST 3 sets
standing cable laterals 10lbs=15, 12.5lbs=11, 8

Triceps
rope extensions 120lbs=12, 12, 100lbs=12
nautilus double chest machine- close grip top of movement only 130lbs=14, 13, 10
Lying tricep extensions 95lbs=10, 100lbs=6
one arm behind the head tricep extensions 35lbs=7 -20lbs=18

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8-29-2011

warmups plus shoulder horn

nautilus pullover 130lbs=10,10,10
close undergrip pulldown 150lbs=10
neutral grip pullup(bodyweight 225) 9, 8, 7
close undergrip pullup= 6
close undergrip assisted pullup (50lbs assisted)=8x's

one arm db row 70lbs=10, 100lbs=9, 10
nautilus row machine 259lbs=10, 294lbs=10
high cable row 130lbs=11, 10, 10

Traps
seated db shrug 80lbs=12, 12, 11 * really pausing at the top a few seconds and forcing that blood into there- becomes painful at times if held 5 seconds or so
Incline shrugs 80-lbs=8,9,7

AI Sports Supplements
DAA-6 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pink lemonade--looove this flavor)
Perform- 4 pre workout
Recoverpro- 7 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed

 

[mattrag]

Ordered LCLT, recoverpro, Swole Stack, and the other stack, DAA, ALA, 3Z a while back when your guy's site had the 50% off sale.
Haven't decided exactly what I'm going to run yet but your log is indeed impressive!
Looking for a long read tonight

 

[John Smeton]

Ordered LCLT, recoverpro, Swole Stack, and the other stack, DAA, ALA, 3Z a while back when your guy's site had the 50% off sale.
Haven't decided exactly what I'm going to run yet but your log is indeed impressive!
Looking for a long read tonight

I can assure you the weight I use arnt that impressive compared to how I used to think. I am slowly moving up in weight since I have been injured for a while -seems like I am bouncing back good though!

sweet, Thank you. You going to run a log? if you do please send me your link

 

[mattrag]

Very soon I will be running a log. I'll be sure to pimp it in here ;D

 

[John Smeton]

9-01-2011 Chest, biceps

warmups+s external and internal rotator cuff (shoulder horn)

incline db press 70lbs=10, 71lbs=10, 75lbs=10, 76lbs=11
Pec dec(nautilus double chest machine) 130lbs=8 (5 partials) 120lbs=8
Incline dumbbell fly 30lbs=12, 35lbs=10, 36lbs=8
FST 3 sets
wide incline smith 135=12, 145=12, 10

biceps
Incline db curls 25lbs=10, 30=10, 9 (1 partial)
Preacher ez bar curls(closer grip) 75=9, 7-rest pause-3
cable curls(strait bar) 100lbs=10,8,10

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9-2-2011 @ the bruce center(another gym other than home gym) went for nautilus incline leg press machine

warmups+2 sets hyperextensions

leg extension 120lbs=15
nautilus xplode incline leg press (closer stance and lower) 3 plates+25(per side)=20x's, 4 plates+25=15, 5 plates+5=8, 3 plates +25=20x's
smith squat(below parallel, not ass to floor though) 225- 2 sets of 10 reps
life fitness leg extension #5=30 reps

Hamstrings
Leg curl 80lbs=15x's
life fitness leg curl #11=15, #13=7, #11=10

cut this workout short because the previous week I did HAMSTRINGS FIRST and did not get the finish quadiceps so i did the opposite this workout, plus my upper legs both quads and hams are some of my best body parts
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9-4-2011 warmups +shoulder horn

standing side lateral 35lbs=12,10,12 30lbs=12
standing bent over laterals 30lbs=15, 35lbs=15, 15
seated sumbbbell press 55lbs=13, 11, 10
FST3-standing cable laterals 10lbs=15, 15lbs=10,9

tricep rope pushdowns 110lbs=10, 130lbs=8, 8
dips(facing backwards) 12,11,8
Scott triceps cable extensions (v bar) 120lbs=12x's,12,13
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AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams daily
Raspberry ketones- one capsule
maniac- one scoop pre workout(pink lemonade--looove this flavor)
Perform- 4 pre workout
Recoverpro- 8 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed or 3z (usually on weekends)

 

[John Smeton]

9-06-2011 Back, traps, neckwork

*many times on the last set i do a strict form squeeze only set just to make sure I am hitting all the fibers.

Nautilus pullover machine 130lbs=12, 140lbs=10, 120lbs=11
V bar pulldown(P107 pulldown machine) 150lbs=9x's
close grip chinups (bodyweight)=10,10,10
Nautral grip pullups+(supersetsetted with underhand assisted pullups) 6(7), 8(8)

T bar rows (25lbers for greater rom) 6 plates=10, 7 plates=5, 7 plates=10, 6 plates=12
nautilus compound row(one arm at a time) 250lbs=10, 255lbs=10
High cable rows 140lbs=10, 150lbs=10, 130lbs=12

*stretching between sets*

seated db shrug 85lbs=12,10,12
incline db shrug 85lbs=10,15,15

neck work(nautilus neck machine-4 sides left, right, front and back) 30lbs=10, 40lbs=10

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
Raspberry ketones- one capsule
maniac- one scoop pre workout(pink lemonade-yum mixed with lemon and raspberry mixed recoverpro)
Perform- 4 pre workout
Recoverpro- 7 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed

If you have both flavors of recoverpro mix them-just do it!

 

[Potatobake]

how are you liking perform? and why pre workout? i ordered some the other day

 

[John Smeton]

how are you liking perform? and why pre workout? i ordered some the other day

I love stuff. Honestly after a month strait of taking it it can sometimes be a bit bothersome. I take it post-workout because have you ever heard of guys taking Viagra looking for a better pump?

well I took that idea and since perform works on PDE5 the same pathway as Viagra , I put it pre workout and I also feel the effect lingers around afterwards. I am all about using supplements for bodybuilding and enhancing the workouts. Hope that helps and if you have any other questions feel free to ask anywhere, anytime

 

[MrKleen73]

John definitely with the incline barbel bench as well basically you want to avoid your elbows being to far out. With dumbells you have more freedom of motion and will naturally move in a better ROM. However if you can find an adjustable bench and go at a 30 degree instead of 45 you will hit more chest and take a lot of pressure off of the shoulder joint.

 

[DreamWeaver]

John definitely with the incline barbel bench as well basically you want to avoid your elbows being to far out. With dumbells you have more freedom of motion and will naturally move in a better ROM. However if you can find an adjustable bench and go at a 30 degree instead of 45 you will hit more chest and take a lot of pressure off of the shoulder joint.

Amen... a max of 30 degrees is how I roll...

 

[John Smeton]

Body-weight- 223 shoes off

9-7-2011

Incline db 80lbs=11, 10, 11
(35-40degrees hard bench-this feels better for some reason at the time, than 30 degree padded bench-I think its the hardness)
nautilus double chest machine(pec dec) 130lbs=10,11,8
Incline dumbbell fly 35lbs=12, 40lbs=11, 8
FST3 sets
widegrip incline smith 155lbs=12, 175lbs=10, 9

biceps
barbell curl 95lbs=12,10,10
incline db curl 30lbs=8,7, 25lbs=9
concentration curl 30lbs=8,8 25=8
-----------------------------------------------------------------------------------------------------------------

9-9-2011

seated hamstring curls 160lbs=13 200lbs=8
Lying leg curls 130lbs=10, 6
Smith sldl (Tom Prince) 185lbs=10, 245=11, 275=3

quads
nautilus leg extension 110lbs=13
smith front squat(below parallel) 155lbs=10, 185lbs=7
leg press(widestance) 5 plates=12
hack squat (higher and close stance)315=8, 275=12, 10
--------------------------------------------------------------------------------------------------------------------------------

9-10-2011 Shoulders, triceps... regular gym closed early- went to DAC center so different weights, machines and different stuff

Standing side laterals 35lbs=12, 36lbs=10, 40lbs=10
standing bent over laterals 25lbs=16, 40lbs=15
(chest against pad)-rear delt machine 85=13, 100lbs=10
seated db press - they didnt have 60's so i jumped up to 65s-maybe a mistake because ouch-shoulder regressed
65lbs=12, 8, 55lbs=7
FST3 sets -cable side laterals 10lbs=10, 15lbs=7, 10lbs=8

triceps
triceps push downs(rope) 80lbs=8, 72.5lbs=7
dips(backwards) 13x's, 15 lbs added=9, 10
Scott triceps 65lbs=12, 72.5=8
one arm behind the head triceps extensions 40lbs=8

*These cable weights felt about twice of my regular gym! Crazy!

*-Lesson learned when at a different gym -if it comes between going heavier and lighter when Im coming back from an injury- within reason go lighter if I have to make a choice. and since I used a different machine I never used that could have aggravated the shoulder
----------------------------------------------------------------------------------------------------------------------------------

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
Raspberry ketones- one capsule
maniac- one scoop pre workout(pink lemonade-yum mixed with lemon and raspberry mixed recoverpro)
Perform- 4 pre workout
Recoverpro- 7 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed (3z on weekends)

 

[John Smeton]

9-11-2011 off

9-12-2011 Back, traps, neckwork

Nautilus pullover 130lbs=10, 150lbs=10, 7
pilldown(under-close grip) 150=10, 160=10
neutral grip pullups(supersetted with asssisted close grip chinup) 10, 8(8), 10(9)

T bar rows(25lb plates= 6 plates=15, 7 =10, 8=10
rack deadlift(at knees) 315=15, 365=12
high cable rows 130lbs=10, 12(3 partials)

traps
seated db shrugs 85lbs=12, 10
incline db shrugs 85lbs=10,10

nautilus neck machine 40lbs=10, 10

*notes on this workout- Strength has improved tremendously! I mean 65lbs=12 x's was easy and thats the first time I did that in months( for those who are new Ive been battling a shoulder injury forever)- and yet it hurt my shoulder so i can do it but I wont because I am hoping for this thing to heal. Rack deadlifts 365=12x's and I haven't done these in I dont know how long.

I think it very well could be the DAA because I have been taking it a month now and those first couple weeks I noticed a real change in mood- it could be the L carnitine tartrate as well or both. Whatever it is I am on riding the wave! (its not anything over the counter hormonal for those curious because I have not done anything otc in a year-and that was protodrol something weak at 75 mgs) I just don't think its smart to use any "prohormones" if my shoulder holds me back.

another side note is the strength increase very well may be from the daa. I dont have any bloodwork but I tend to think my testosterone levels fall in the moderate range 500-700, I could be wrong and if they were moderate daa brought them higher.

AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
Raspberry ketones- one capsule
maniac- one scoop pre workout(pink lemonade-yum mixed with lemon and raspberry mixed recoverpro)
Perform- 4 pre workout
Recoverpro- 7 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed

 

[John Smeton]

9-13-2011 calves, chest

*first time doing calves in over a month- foot tendon has been muffled

seated calves 45=12, 45+25=10,10
leg press calves 3 plates=12, 4 plates=10, 10

stretches, shoulder horn- external and internal rotators, warmups

Incline dumbbell press(hard bench-about 35-40 %) 80lbs=12, 9, 10
nautilus incline double chest machine- PEC DEc (6.5) 130lbs=10, 6, (8.5-hits upper inner chest more) 130=6, 110lbs=8
Incline dumbbell fly 35lbs=11, 40lbs=8
FST3 Incline widegrip smith 175=12,13,12, 185lbs=15
------------------------------------------------------------------------------------------------------------

9-14-2011 biceps

standing barbell curls(focus on squeezing) 95lbs=12, 10,10
incline db curl 30lbs=8,6
Incline db hammer curl 30lbs=7
Incline bench suprine curls 30lbs=8
wider grip nautilus preacher curl 140lbs=8, 120lbs=12
seated concentration curl 30lbs=8, 6, 25lbs=10
double biceps cable curls 30lbs=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-yum mixed with lemon and raspberry mixed recoverpro)
Perform- 4 pre workout
Recoverpro- 7 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed- tonight I may take 3z- well see

 

[MrKleen73]

Nice workouts John! How did the foot feel after the calves?

 

[stxnas]

I'm always sad after calves :lol: :frustrate :lol:

 

[GoHardOrGoHme]

Looking solid John! Keep it up. How is the diet looking?

The stack is freaking BEAST! And the workouts are very consistant.

 

[John Smeton]

Nice workouts John! How did the foot feel after the calves?

the tendon is a bit painful when I stretch it, its been 5 months. My body seems to be healing the sprain longer than I would like; although I am going to do calves anyways for now- I trust my institution on this that i can do them currently. Thanks for supporting my log with your expertise

I'm always sad after calves :lol: :frustrate :lol:

lol whys that? I love to do them because I can walk around in shorts and feel like I have bigger calves than normal

Looking solid John! Keep it up. How is the diet looking?

The stack is freaking BEAST! And the workouts are very consistant.

Thank you Andres. I love Ai Sports Supplements!



I had hams and quads workout today after 335 on hack squats knee starting popping loud everytime I went down and came back up was going to do 315 barbell squats but knee said no after 225- had to abandon workout.

On a related side note and this is not meant to be out of place but I do feel it is worth saying. I have been having a my fair share of ***** and I find when i get down on my knees for doggystyle --long story short it could be this. Even missionary i have to be careful without -all that pressure on my shoulders. I feel like I never see this issue talked about and although it sucks for me I cant bone her totally like I want to -its worth noting to possibly watch this when satisfying your women.

 

[mattrag]

the tendon is a bit painful when I stretch it, its been 5 months. My body seems to be healing the sprain longer than I would like; although I am going to do calves anyways for now- I trust my institution on this that i can do them currently. Thanks for supporting my log with your expertise



lol whys that? I love to do them because I can walk around in shorts and feel like I have bigger calves than normal




Thank you Andres. I love Ai Sports Supplements!



I had hams and quads workout today after 335 on hack squats knee starting popping loud everytime I went down and came back up was going to do 315 barbell squats but knee said no after 225- had to abandon workout.

On a related side note and this is not meant to be out of place but I do feel it is worth saying. I have been having a my fair share of ***** and I find when i get down on my knees for doggystyle --long story short it could be this. Even missionary i have to be careful without -all that pressure on my shoulders. I feel like I never see this issue talked about and although it sucks for me I cant bone her totally like I want to -its worth noting to possibly watch this when satisfying your women.

Oh man, yea the knees when doing that can be a pain.. gotta work around it by using the ab and core to balance.... Sucks when the lifting takes away from the variety in the bed room.

Heal UP!

 

[MrKleen73]

the tendon is a bit painful when I stretch it, its been 5 months. My body seems to be healing the sprain longer than I would like; although I am going to do calves anyways for now- I trust my institution on this that i can do them currently. Thanks for supporting my log with your expertise


I had hams and quads workout today after 335 on hack squats knee starting popping loud everytime I went down and came back up was going to do 315 barbell squats but knee said no after 225- had to abandon workout.

On a related side note and this is not meant to be out of place but I do feel it is worth saying. I have been having a my fair share of ***** and I find when i get down on my knees for doggystyle --long story short it could be this. Even missionary i have to be careful without -all that pressure on my shoulders. I feel like I never see this issue talked about and although it sucks for me I cant bone her totally like I want to -its worth noting to possibly watch this when satisfying your women.

Try stretching the tendon a bit and as soon as it feels a good stretch push back against the stretch for just a second the go back into the stretch for about 2 seconds going a little deeper then push out agains the stretch again really quick, do that about 5-10 times and if you can do it daily and I bet that tendon and the muscles around it ill loosen up a good bit. Also think about having your ART guy work on it once or twice. I am sure it has scar tissue in there that needs some breaking up. If you don't have cash for that put a golf ball on the floor and apply a little weight on to the ball then move the foot a round holding the pressure. It will break some of it up. Heck for that matter a small peice of closet rod dowell will do the trick with out endangering your stability.

For the sex, wow her with a new position that gives you more control and just as deep penetration as doggie. Have her lay on her side with her bottom leg a little bent but between yours and her other leg bent and brought forward over your thigh in front. (Kind of like if you were laying next to her and she were to put her leg over you to cuddle) No pressure on the shoulder at all and a lot less awkward than doggie but you can get just as deep if not even deeper and have a lot more control too. You can even get up on the the foot on the leg behind her for extra drive if you want.

 

[John Smeton]

Try stretching the tendon a bit and as soon as it feels a good stretch push back against the stretch for just a second the go back into the stretch for about 2 seconds going a little deeper then push out agains the stretch again really quick, do that about 5-10 times and if you can do it daily and I bet that tendon and the muscles around it ill loosen up a good bit. Also think about having your ART guy work on it once or twice. I am sure it has scar tissue in there that needs some breaking up. If you don't have cash for that put a golf ball on the floor and apply a little weight on to the ball then move the foot a round holding the pressure. It will break some of it up. Heck for that matter a small peice of closet rod dowell will do the trick with out endangering your stability.

For the sex, wow her with a new position that gives you more control and just as deep penetration as doggie. Have her lay on her side with her bottom leg a little bent but between yours and her other leg bent and brought forward over your thigh in front. (Kind of like if you were laying next to her and she were to put her leg over you to cuddle) No pressure on the shoulder at all and a lot less awkward than doggie but you can get just as deep if not even deeper and have a lot more control too. You can even get up on the the foot on the leg behind her for extra drive if you want.

yeah I stetch it with stretches I learned from ARt 3-4 x's weekly , then do external rotators then ice and muscle stim it. I have a tens unit from my grandmother. I tried the whole tennis ball thing and think i got to aggressive and did more harm then good- . whatever Im doing now seems to be working as I am progressively moving up in weight slowly

nice position to please her!

 

[John Smeton]

9-15-2011 hams, quads

lying leg curl 140=10,
+3 technique 120=10, 8
seated leg curl 150=10, 180=10
Incline db leg curls 25=10, 30=15
Incline glute ham raises 35=8

Quads
Nautilus leg extensions 110=12 *this is more of a warmup exercise than anything
Front smith squats 185lbs=7,7
hack squat 335lbs=8

was going to do 315 lb squats, remember I used to do 405 lb squats 7 years ago so Ive done my share of heavy weight, esp in my earlier stages of bodybuilding- had to quit knees popping loud

---------------------------------------------------------------------------------------------------------------------------------------------

9-17-2011 Calves, shoulders, triceps @ another gym DAC center- home gym closes at 5:00

warmups, stretches, external and internal rotators

Calves
Seated leg press 250lbs=10,10 310lbs=9
seated cave raise 45+25=10,10, 45+45_5=8

standing side laterals 35lbs=12,12,11
standing bent over laterals 35=15,15, 40lbs=20
Seated db press 55lbs=15, 15,15
fst 3 sets standing side laterals 10lbs=12,10,10

triceps
cable pushdowns(rope) 72.5=10
dips(backwards) bodyweight-222=12, +15lbs=11, 7
one arm behind head db's 30lbs=8, 30lbs=10
standing overhead cable extensions(rope) 35lbs=15, 42.5=12
widegrip pushdown(using super arm blaster for stricter rom) 55lbs=15, 70lbs=10
one arm pushdown 20lbs=8 x's


AI Sports Supplements
DAA-3 grams)
L-carnitine tartrate powder- 3 grams
Raspberry ketones- one capsule
maniac- one scoop pre workout(pink lemonade-yum mixed with lemon and raspberry mixed recoverpro)
Perform- 4 pre workout
Recoverpro- 7 scoops
Glycobol-2 before post workout meal
Hghpro- four capsules pre bed-

took 3z last night-may take again tonight- yes think I will- it used to feel strong -I take it 1-2 a week and now it feels subtle yet still there, feeling has changed- like it more subtle

 

[stxnas]

yeah I stetch it with stretches I learned from ARt 3-4 x's weekly , then do external rotators then ice and muscle stim it. I have a tens unit from my grandmother. I tried the whole tennis ball thing and think i got to aggressive and did more harm then good- . whatever Im doing now seems to be working as I am progressively moving up in weight slowly

nice position to please her!

Or impale her, lol :hump:

 

[MrKleen73]

LOL

 

[DreamWeaver]

Time to get nasty!!

http://anabolicminds.com/forum/supplement-reviews-logs/183160-old-fugger-keeps.html

 

[John Smeton]

Or impale her, lol :hump:

haha

This week in am doing a deload not counting the weights- taking off pretty much all AI Sports supplements except l carnitine and recoverpro- Recoverpro is the bomb and soo beneficial

I am taking a week off counting calories as well. Still eating clean, am enjoy a few meals during this week like tonight I ate chili cheese burgers(lean beef- pretty healthy)

(still taking staples of course, multi, fish oil, probiotic, Ill take glutamine as well during this time because I have some extra to use up and I really do think it helps recover some, even when taking a week off)

 

[MrKleen73]

Good stuff John! You have to enjoy life and those burgers sound amazing!

 

[Potatobake]

.

do you know if it's fine to take perform while using bioforge?

 

[stxnas]

That should be fine, regardless of which version of Bioforge you have