DreamWeaver
Legend
For high and low reps... heavy weight induces deeper tears hence a harder look, some muscles aren't as dense as others so they can be worked with higher reps and get the same effect.
AI Sports Nutrition kicks ass By John Smeton
- Thread starter John Smeton
- Start date
John Smeton
Legend
Andres, I know this talk becomes boring and we could talk all day about girls and such. Hey lets leave the talking and actually go experience some of those bikini beauties when i come down to visit you. Seriously, I am thinking this summer of either Florida or ocean City Maryland for a vacation. I may be heading to Nashville this weekend for a mini vacation. I know you trained there on spring break. I used to live in murfreesboro. Where did you train the Olympus, which is the most hardcore gym around? or the FAC(franklin athletic center) or is it NAC(Nashville athletic center) or MAC?
Thanks for the support everyone
I think i am eventually going to do what Chris said in going heavy for like 2-3 weeks where Im doing heavy weight, then jump back on the volume routine. It will helps increase strength. During this time I will be stopping short of failure due to the fact I am still scared of pushing chest and shoulder exercises too hard due to my shoulder being injured for so long
Nov 7 2011 calves, chest
*I do stretches, internal and external rotators before every chest, shoulder and back workout...then I wamr up with light weights for 5-10 minutes rasiing body temperature,,I do all kinds of light exercises just to get blook and body temperature up , then I start warmuoping up on my first exercise, then I start my first set
Standing calves 380lbs=15,15,15
donkey calve(old school way with a person on my back) 240lbs=15, 180lbs=20
db between feet 35lbs=20,20,20
standing side laterals 30lbs=10,10,10
standing bent over laterals 30lbs=12,12,12
seated db press 50lbs=12, 10,10
standing front raises 20lbs=12,12, 225lbs=10
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Nov 8 2011 Biceps+triceps supersets
standing barbell curl(close grip) 75=12, 85=10,10
with
tricep pushdown 100=15, 110=13,12
Incline db curl 20lbs=10,10
with
dip machine 200lbs=12,12
concentration curls 20lbs=12,12
lying tricep extensions 75lbs=12,10
standing cable curl 70=15, 100=8, (closer-grip) 70lbs=12
standing overhead db extension 35=15,45=13,15
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*next time Ill take a 50 % deload and do cardio, if I dont workout under the stress I am under I feel very aggressive and almost hard to control; although i still have it under control. I am dependent on working out right now to blow off steam. I know when i am older things will slow down, right now though got to let that steam off. (esp since I had a sexual partner and dont anymore, On a side note I did buy a fleshlight, but the real thing is better-fleshlight is good for training though)
Thanks for the support everyone
I think i am eventually going to do what Chris said in going heavy for like 2-3 weeks where Im doing heavy weight, then jump back on the volume routine. It will helps increase strength. During this time I will be stopping short of failure due to the fact I am still scared of pushing chest and shoulder exercises too hard due to my shoulder being injured for so long
Nov 7 2011 calves, chest
*I do stretches, internal and external rotators before every chest, shoulder and back workout...then I wamr up with light weights for 5-10 minutes rasiing body temperature,,I do all kinds of light exercises just to get blook and body temperature up , then I start warmuoping up on my first exercise, then I start my first set
Standing calves 380lbs=15,15,15
donkey calve(old school way with a person on my back) 240lbs=15, 180lbs=20
db between feet 35lbs=20,20,20
standing side laterals 30lbs=10,10,10
standing bent over laterals 30lbs=12,12,12
seated db press 50lbs=12, 10,10
standing front raises 20lbs=12,12, 225lbs=10
--------------------------------------------------------------------------------------------------------------
Nov 8 2011 Biceps+triceps supersets
standing barbell curl(close grip) 75=12, 85=10,10
with
tricep pushdown 100=15, 110=13,12
Incline db curl 20lbs=10,10
with
dip machine 200lbs=12,12
concentration curls 20lbs=12,12
lying tricep extensions 75lbs=12,10
standing cable curl 70=15, 100=8, (closer-grip) 70lbs=12
standing overhead db extension 35=15,45=13,15
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*next time Ill take a 50 % deload and do cardio, if I dont workout under the stress I am under I feel very aggressive and almost hard to control; although i still have it under control. I am dependent on working out right now to blow off steam. I know when i am older things will slow down, right now though got to let that steam off. (esp since I had a sexual partner and dont anymore, On a side note I did buy a fleshlight, but the real thing is better-fleshlight is good for training though)
GoHardOrGoHme
Board Sponsor
I trained in at the NAC. ANd Im not bored in the least brotha.
Listening to Chris is normally....an amazing idea. Let's see how it treats you.
Listening to Chris is normally....an amazing idea. Let's see how it treats you.
John Smeton
Legend
My Current AI Sports Nutrition supplementation is
daa every day-3 days
hghpro 4 capsules or 3z and sometimes both(before bed)
l carnitine tartrate 3 grams on empty stomach
recoverpro-less on non training days , on training days up to 8 scoops
glycobol- two capsules before postworkout meal
maniac one scoop pre workout-maybe some days when dragging -two scoops
perform- 4 capsules per workout (and other days if it applies)
I think that covers it for my AI Sports supplements
Nutrition is about the same depending on the day 2500-3200 calories
Still doing deload workouts and will go all this week and maybe into next week
ThursdayNov 10 2011 hams , quads
Lying leg curls 100=15, 15,12
sldl on smith-tom prince 185=12,12, 225=5
seated leg curl 110=15, 130=10,10
leg press 5 plates+25 per side=10, 5 plates=10,10
hack squat 275=12,12,12
stretches
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Nov 11th 2011 Chest (usually do calves but hurt calve and gave it a rest)
Incline db press 70lbs =10,10,8 *fast paced workouts on deloads, so Im weaker because Im taking short rests
decline bench 185=8,9,8
incline cable fly 20lbs=12, 30=8=8
FST3 widegrip incline smith 135=17,13,12
_---------------------------------------------------------------------------------------
rested two days over weekend -did cardio saturday night- a walk since I am not getting any I have to put that into the equation that i am not burning as many calories as I was. Also I am not personal training this week and last so I have to realize im not burning calories there as well, I have my eye in my waist that is for sure I am making sure I stay leanish.
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Nov 14th 2011 Back traps
nautilus pullover machine 120=12,13,12
arnold handle pulldown 140=12,10,10
t bar rows (using 25;s for greater ROM) 5 plates==12, 6 plates=20, 10
hyperextensions =12
Deadlifts( start from floor reset then pull no bouncing the stuff off the ground) 275=10,10
(going fast bouncing off floor) 275=10
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Great workout today I am exhausted. I am thinking of doing an NPC show come May 28th. That means Ill be competing against the big boys if you catch my drift. If i do do it I am going to use over the counter, and I have not used anything in a year. So itll be interesting to see what i can do against the big boys. AI- sports supplements help a lot as I am bigger than just about all the guys in my gym that use prohormones , I attribute it to good genetics. Hopefully Ill get some pictures up, if not you can wait...cheers
daa every day-3 days
hghpro 4 capsules or 3z and sometimes both(before bed)
l carnitine tartrate 3 grams on empty stomach
recoverpro-less on non training days , on training days up to 8 scoops
glycobol- two capsules before postworkout meal
maniac one scoop pre workout-maybe some days when dragging -two scoops
perform- 4 capsules per workout (and other days if it applies)
I think that covers it for my AI Sports supplements
Nutrition is about the same depending on the day 2500-3200 calories
Still doing deload workouts and will go all this week and maybe into next week
ThursdayNov 10 2011 hams , quads
Lying leg curls 100=15, 15,12
sldl on smith-tom prince 185=12,12, 225=5
seated leg curl 110=15, 130=10,10
leg press 5 plates+25 per side=10, 5 plates=10,10
hack squat 275=12,12,12
stretches
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Nov 11th 2011 Chest (usually do calves but hurt calve and gave it a rest)
Incline db press 70lbs =10,10,8 *fast paced workouts on deloads, so Im weaker because Im taking short rests
decline bench 185=8,9,8
incline cable fly 20lbs=12, 30=8=8
FST3 widegrip incline smith 135=17,13,12
_---------------------------------------------------------------------------------------
rested two days over weekend -did cardio saturday night- a walk since I am not getting any I have to put that into the equation that i am not burning as many calories as I was. Also I am not personal training this week and last so I have to realize im not burning calories there as well, I have my eye in my waist that is for sure I am making sure I stay leanish.
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Nov 14th 2011 Back traps
nautilus pullover machine 120=12,13,12
arnold handle pulldown 140=12,10,10
t bar rows (using 25;s for greater ROM) 5 plates==12, 6 plates=20, 10
hyperextensions =12
Deadlifts( start from floor reset then pull no bouncing the stuff off the ground) 275=10,10
(going fast bouncing off floor) 275=10
------------------------------------------------------------------------------------------------------------------
Great workout today I am exhausted. I am thinking of doing an NPC show come May 28th. That means Ill be competing against the big boys if you catch my drift. If i do do it I am going to use over the counter, and I have not used anything in a year. So itll be interesting to see what i can do against the big boys. AI- sports supplements help a lot as I am bigger than just about all the guys in my gym that use prohormones , I attribute it to good genetics. Hopefully Ill get some pictures up, if not you can wait...cheers
mattrag
Legend
Man john you are dedicated!
Thought i'd drop by to say Im running Stoked and Testopro currently (coming off transaderm so its like a semi PCT, but not really). Any one do like a bigger dose of them? Lets say up them from 4 to 6 caps a day? Im just wondering because on my last product with stinging nettle in it I feel I was dosing it higher and got really good strength. While on this current stack I get pretty good libido, my strength is not as pronounced.
Thought i'd drop by to say Im running Stoked and Testopro currently (coming off transaderm so its like a semi PCT, but not really). Any one do like a bigger dose of them? Lets say up them from 4 to 6 caps a day? Im just wondering because on my last product with stinging nettle in it I feel I was dosing it higher and got really good strength. While on this current stack I get pretty good libido, my strength is not as pronounced.
John Smeton
Legend
thank you Matt.
I would dose them as recommended. Some guys say 5 or 6 caps testopro made a difference , ive always stuck to 4 capsules. On stoked I dont even take it anymore because I took it for years and I think it may have reduced estrogen too much which hurt my joints at 1200 mgs. I think a couple months of stoked(mainly trans-reseveratrol as this is what inhibits the estrogen in my opinion) is fine.
thetinyguy
Well-known member
Ahaha my friend wants a fleshlight so bad he's like it doesn't bitch like women do :lol:
John Smeton
Legend
Haha nothing beats the real thing. That is why its good to try and catch a women who is a good women and she meets your qualifications
they are very good training and can be consider cardio I guess in relation to bodybuilding
Bulkypinoy61
Member
Budman7811
Well-known member
Good stuff.... now I ask the questions... I thought perform was mainly for sexual stimulation... i get it energy... well never cease to amaze. DID I JUST ANSWER MY OWN QUESTION?
I was cruzin around and had to stop in
Budman7811
Well-known member
I guess the tribulus ans maca naturally boost testosterone? do you take this on an empty stomach? I guess you would if you use it during workout
John Smeton
Legend
good question and glad you asked. Have you ever heard of guys using Viagra pre workout for a better pump? the increased blood flow goes to body parts instead. . In short, I feel i have better pumps and possibly extra aggression. On top of that the effects seem to linger around afterwards and in my opinion sex is best after a workout, not before
Tribulus is mainly for sexual enhancement , maca as well-now longjack (depending on the extract) has been shown to boost testosterone. That is the only ingredient I know of. I know there was a tribulus study in the 70's showing it boosted lh and the bodybuilding market ran with it and honestly I dont think trib does much for testosterone,I always could be wrong though as a while back there were talks of the protocoicin content had to be 40 % for it to work. That said, I do think its very useful for sexual enhancement though
In short I think it helps with better pumps and possibly aggression, and the after effects stay around
John Smeton
Legend
WQent to ARt therpy two hours away, Chiro adjusted me well, worked on shoulder, popped my hip back into place, was thrown forward-possibly from bouncing deadlifts and not stopping
Still doing deloading- about 80 %
Nov 15 2011 calves, shoulders
standing calves 380lbs=12, 430=12,12
seated calves 45+25=10, 45+45+5=10, 10
db between feet 40=15, 12,12
standing side laterals 30lbs=12, 35=12,12
bent over side laterals 30=15,13,12
seated db press 55=10,10,10
standing db raises 25lbs=10,10,10
------------------------------------------------------------
Nov 16 2011 arms supersets
tricep rope pushdowns 110=15, 130=11, 120=13
standing barbell curls 75=12,12, 85=12
nautilus dip machine 230lbs=12, 250=10,10
incline db curl 25=12, 10, 10
overhead dumbbell extension 45=12, 55lbs=12, 60=10
cable curls 100lbs=11, 110,10,12
standing overhead rope 110=12, 8, 10
concentration curls(standing) 25=10,8,8
reverse cables 90lbs=10,10
nautilus preacher 100=10, 10
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Nov 17 2011 Quads, hams
leg press (closer stance) 5 plates per side=10, 6 plates=10
smith squat 225=10, 235=10 -doing laast half of bottom movement for lower legs on rep three disc compressed, had to stop- feeling a bit better now
hammies
seated leg curl 130=15, 170=12
Incline ghr bodyweight+35lbs=12, 55lbs=8
lying leg curls 120=12
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starting back to training at 100 %
* I am training heavier or at least trying it out this week and maybe the next couple weeks. Recently past couple months Ive really watched it due to my shoulder and focused more on squeeze, and joints felt better. Only time will let me know how I can train
Nov 20 2011 Chest shoulders triceps
Incline dumbbell press 85lbs=11, 90lbs=6
nautilus double chest machine -pec dec- set on 9 to hit upper chest 130=8, 120=8
standing side laterals 35=13, 40=13
seated dumbbell press 65lbs=10,10
dips (bodyweight) 10, 12
lying triceps extensions 105=12,12
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Nov 21 2011 backs, traps, biceps
nautilus pullover machine 130lbs=12, 150lbs=10
arnold handle pulldowns 180lbs=10, 200lbs=10
T bar rows (25 lb plates for greater ROM) 6 plates=15, 8 plates=12
one arm dumbbell rows 100lbs=10,11
Traps
seated db shrugs 100lbs=12,12
incline db shrugs 100lbs=13,12
biceps nautilus preacher curl(closer grip) 120=12, 140=10
standing cable curl (small bar-closer grip) 130lbs=10, 110lbs=10
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* couple Important things- I am trying out training heavier than I have in the past few months and seeing if my body can take it. I am still training smart and doing my stretches, shoulder horn exercises, (external rotators ) and internal rotators cuff stretching, along with light warmups before starting my int ital warmups on that specific exercise on chest, shoulder, and back days. I also do leg warmups as well-they are bike for 10 minutes, then Dorian Yates stretches.
great tips if you have not seen
Invalid Link Removed
Still doing deloading- about 80 %
Nov 15 2011 calves, shoulders
standing calves 380lbs=12, 430=12,12
seated calves 45+25=10, 45+45+5=10, 10
db between feet 40=15, 12,12
standing side laterals 30lbs=12, 35=12,12
bent over side laterals 30=15,13,12
seated db press 55=10,10,10
standing db raises 25lbs=10,10,10
------------------------------------------------------------
Nov 16 2011 arms supersets
tricep rope pushdowns 110=15, 130=11, 120=13
standing barbell curls 75=12,12, 85=12
nautilus dip machine 230lbs=12, 250=10,10
incline db curl 25=12, 10, 10
overhead dumbbell extension 45=12, 55lbs=12, 60=10
cable curls 100lbs=11, 110,10,12
standing overhead rope 110=12, 8, 10
concentration curls(standing) 25=10,8,8
reverse cables 90lbs=10,10
nautilus preacher 100=10, 10
-------------------------------------------------------------------------------------------------
Nov 17 2011 Quads, hams
leg press (closer stance) 5 plates per side=10, 6 plates=10
smith squat 225=10, 235=10 -doing laast half of bottom movement for lower legs on rep three disc compressed, had to stop- feeling a bit better now
hammies
seated leg curl 130=15, 170=12
Incline ghr bodyweight+35lbs=12, 55lbs=8
lying leg curls 120=12
--------------------------------------------------------------------------------------------------------------------------
starting back to training at 100 %
* I am training heavier or at least trying it out this week and maybe the next couple weeks. Recently past couple months Ive really watched it due to my shoulder and focused more on squeeze, and joints felt better. Only time will let me know how I can train
Nov 20 2011 Chest shoulders triceps
Incline dumbbell press 85lbs=11, 90lbs=6
nautilus double chest machine -pec dec- set on 9 to hit upper chest 130=8, 120=8
standing side laterals 35=13, 40=13
seated dumbbell press 65lbs=10,10
dips (bodyweight) 10, 12
lying triceps extensions 105=12,12
---------------------------------------------------------------------------------------------
Nov 21 2011 backs, traps, biceps
nautilus pullover machine 130lbs=12, 150lbs=10
arnold handle pulldowns 180lbs=10, 200lbs=10
T bar rows (25 lb plates for greater ROM) 6 plates=15, 8 plates=12
one arm dumbbell rows 100lbs=10,11
Traps
seated db shrugs 100lbs=12,12
incline db shrugs 100lbs=13,12
biceps nautilus preacher curl(closer grip) 120=12, 140=10
standing cable curl (small bar-closer grip) 130lbs=10, 110lbs=10
-----------------------------------------------------------------------------------------------------------
* couple Important things- I am trying out training heavier than I have in the past few months and seeing if my body can take it. I am still training smart and doing my stretches, shoulder horn exercises, (external rotators ) and internal rotators cuff stretching, along with light warmups before starting my int ital warmups on that specific exercise on chest, shoulder, and back days. I also do leg warmups as well-they are bike for 10 minutes, then Dorian Yates stretches.
great tips if you have not seen
Invalid Link Removed
Budman7811
Well-known member
I had two samples of perform and gave them a shot over the weekend. I was surprised that the endurance and stamina was increase every so slightly. I like the idea of using Perform as an enhancement?<----would that be correct
John Smeton
Legend
John Smeton
Legend
yes that is correct. I use it pre-workout and the effects still linger. I have also used it before sex a good bit and it has worked well for this.
we are having a black friday sale 50% off everything- perform our bulk powders, our stacks
Invalid Link Removed
use code WHITEFRIDAY
AaronJP1
Board Sponsor
John Smeton said:
Mostly just different styles you're using.
You mentioned stretching. I do it most of the time not always I usually do a warm up too but once again not always.
I do have a question:
If you consume sugars what amount of sugar intake for the day do you try not to exceed? 100g? 200g? 50g?
Budman7811
Well-known member
You mean BLKFRIDAY code right/?
I think you got the weeks mixed
But I could be wrong
cousineerie
Member
Nice log, John. Your working out like a beast! :smoker:
John Smeton
Legend
lol got it mixed up..sorry...Thank you
Nice I see a maniac log- love maniac
thetinyguy
Well-known member
Looks like kick ass john is still kickin dat ass! Happy Turkey Day my friend, training tomorrow? i know i am haha
mattrag
Legend
I am training! Tiny...a training vid will be posted friend. A shout out for you. I should make a list. what lift you want dedicated to you? ;P
John, sorry for the hi jack! You are one mean dude though... Wish i could look as ripped and jacked as you do year round!
Onlychevy6
Well-known member
stxnas said:
Same to you
John Smeton
Legend
Thank you everyone and I trained on thanksgiving and today-Ill post my workouts later
As for being ripped I stay lean but not ripped. Ripped is the goal when I get ready for something very important, like a bodybuilding show.
November 24th 2011 _Turkeyday- quads, hamstrings @ Omega gym(different gym than home gym-different equipment)
leg extensions #6=12, #8=12
leg press 6 plates=12, 6 plates=25=7
smith squats
ass to ground(ATG) 225=10
half assed 315=8
lying leg curl 110=12, 120=12
Yates Sldl 225=10, 275=10
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Nov 25 2011 Calves, chest Omega gym
seated calve riases
barefoot 2(35's) =12 pause for a good few seconds at top, slowly lower
shoes on 2(35+5)=15 same
2(45)=12 same
2(45+25) =10leg press calves
4 plates=10, 12,5(5 partials)
Chest *focusing on squeeze more than anything
Incline db press(low incline maybe 25-30%) 80lbs=11, 9, 5
decline db press (low decline as I could) 75lbs=8, 10
cable fly(to neck and squeeze to hit upper chest) 30lbs=12,10,10
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Great workouts , feels great to workout around the holidays. I did enjoy Thanksgiving with my family and the good food.
supplements
recoverpro-lots of it
hghpro- bedtime-somedays Ill switch it otu with 3z or take both together
daa 3 grams daily- been doing this 3-4 months now
lclt- 3 grams daily
maniac-pre workout(pink lemonade)
took motivate yesterday wow I forgot how this feels since I have not used it in a long time!
perform- when needed or before workouts
On a novelty note This is what I am desiring as my next ride; however after reading "Rich Dad, poor Dad" which I highly recommend for $ education, and I am reading the four quadrants, which is part two to rich dad, porr dad. I am being smart about purchasing this by saving up to pay most or all of it off. The ONLY way I would take out a loan on it right now is if I got an incredible deal.
As for being ripped I stay lean but not ripped. Ripped is the goal when I get ready for something very important, like a bodybuilding show.
November 24th 2011 _Turkeyday- quads, hamstrings @ Omega gym(different gym than home gym-different equipment)
leg extensions #6=12, #8=12
leg press 6 plates=12, 6 plates=25=7
smith squats
ass to ground(ATG) 225=10
half assed 315=8
lying leg curl 110=12, 120=12
Yates Sldl 225=10, 275=10
----------------------------------------------------------------------------------------------------------
Nov 25 2011 Calves, chest Omega gym
seated calve riases
barefoot 2(35's) =12 pause for a good few seconds at top, slowly lower
shoes on 2(35+5)=15 same
2(45)=12 same
2(45+25) =10leg press calves
4 plates=10, 12,5(5 partials)
Chest *focusing on squeeze more than anything
Incline db press(low incline maybe 25-30%) 80lbs=11, 9, 5
decline db press (low decline as I could) 75lbs=8, 10
cable fly(to neck and squeeze to hit upper chest) 30lbs=12,10,10
---------------------------------------------------------------------------------------------------------------
Great workouts , feels great to workout around the holidays. I did enjoy Thanksgiving with my family and the good food.
supplements
recoverpro-lots of it
hghpro- bedtime-somedays Ill switch it otu with 3z or take both together
daa 3 grams daily- been doing this 3-4 months now
lclt- 3 grams daily
maniac-pre workout(pink lemonade)
took motivate yesterday wow I forgot how this feels since I have not used it in a long time!
perform- when needed or before workouts
On a novelty note This is what I am desiring as my next ride; however after reading "Rich Dad, poor Dad" which I highly recommend for $ education, and I am reading the four quadrants, which is part two to rich dad, porr dad. I am being smart about purchasing this by saving up to pay most or all of it off. The ONLY way I would take out a loan on it right now is if I got an incredible deal.
Attachments
John Smeton
Legend
I bought this lol...
Iron gym...
Hey, nice Aaron.
when your bored you can work out lagging bodyparts or bodyparts you want to bring up. I worked back twice a week for a while, doing chinups , when i wanted to bring backwidth up
now a days I just do more volume sometimes..it depends though-I could do twice a week for lagging bodyparts like calves
what bodyparts would you consider your strong and weak points?
Budman7811
Well-known member
Nice workouts there man! I just got a magazine in the main showing some good simple workouts to follow. I think the best thing is the pictures 
Even though I a still trying to work in all of you guys workouts.. by cobing what I like from each.... seems to be doing pretty good too!
Hope you all had a good one.. I am on day two of decoracting today...uuuuugh
Even though I a still trying to work in all of you guys workouts.. by cobing what I like from each.... seems to be doing pretty good too!
Hope you all had a good one.. I am on day two of decoracting today...uuuuugh
cousineerie
Member
You have quite a few of A.I. Sports supplements at your disposal. Nice job on the turkey day workout -- my gym closed early and I wasn't motivated enough to get out of bed before they locked the doors.
Invalid Link Removed
Invalid Link Removed
thetinyguy
Well-known member
Dedicate some deadlifts! hell yeah
John Smeton
Legend
Nice workouts there man! I just got a magazine in the main showing some good simple workouts to follow. I think the best thing is the pictures
Even though I a still trying to work in all of you guys workouts.. by cobing what I like from each.... seems to be doing pretty good too!
Hope you all had a good one.. I am on day two of decoracting today...uuuuugh
what magazine? That is where I learned a lot of my tips from magazines (in the begining days) My favorite by far is musculardevelopment
used to read flex a lot
Thank you. Lucky I am a personal trainer at a gym down the road and they are 24/7. they are not my hone gym but when snow or holidays come I can go there.
I feel rack deadlifts are better overall for the back, plus I can go heavier. Nick, can you go heavier on Rack deadlifts?
That said, I did deadlifts for years and I still will do them from time to time. My quads seem to respond well to deadlifts for some strange reason
Thank you for the support everyone
*btw This week i am going lighter because I alternate due to injury prevention as Ive had my share of injuries and think this is best for me. So one week ill go lighter maybe 80-90% then the next week Ill go heavier. (maybe not super intense like hitt style, MAYBE of I think my body can handle it well)
^^^btw I made this up all by myself for myself^^^
Nov 27th 2011 @ omega gym
Back traps
close grip pulldown 2(45+25)=12, 2(45+35)=9, 2(45+25)=12
close grip neutral grip pullups(bodyweight 228) 10x's
underhand pullups(normaL GRIP I GUESS) 10,12
t BAR ROWS(25'S FOR GREATER ROM) 7 PLATES=12,12
one arm db rows (on low incline bench for greater rom)90lbs=12,12
one arm back machine 2(45+25)=5, 2(45+10)=11, then did a couple additional sets for the leftside
seated db shrugs 90lbs=10,12,12
incline db shrugs 90lbs=12,10
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Nov 28 2011 shoulders
standing side laterals 35lbs=15,15,15
standing bent over side laterals 35lbs=16,15,15
seated db press 55lbs=12,12,11
standing db front raises 20lbs=15,20,20
--------------------------------------------------------------------------
Nov 29th 2011 Arms supersetted
close grip barbell rows 95lbs=13, 100=12, 10
rope pushdowns 120=15, 130=11,10,11
Incline db curls 30lbs=8,7,7(5 partials)
tricep dips on nautilus dip machine 255lbs=16, 285=12, 295=16
standing concentration curls 30lbs=8,10, 25lbs=10
Overhead dumbbell extensions 60=16, 70lbs=8, 65lbs=12
standing cable curl(wider grip) 120=10,10
overhead v bar extensions 120=12(5 partials) , 8(2 p's)
arms were so pumped and tight*
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supplements
recoverpro-lots of it
hghpro- bedtime-somedays Ill switch it otu with 3z or take both together
daa 3 grams daily- been doing this 3-4 months now
lclt- 3 grams daily
maniac-pre workout(pink lemonade)
took motivate yesterday wow I forgot how this feels since I have not used it in a long time!
perform- I have been skipping it
today I was getting comments by the big dogs of the gym, which i am one of , of how I am grown. It has to be the daa since I have been taking it 3-4 months and the addition of other AI sports supplements helping out
(of course along with the three main basics, nutrition, training, and sleep)
here is a nice hamstring workout Invalid Link Removed
Budman7811
Well-known member
Muscle & Performance its a free publication...mostly adds but shows daily routines for working each muscle group. It is very basic and shows mostly beginner stuff<-----right up my ally!
John Smeton
Legend
M & P is good I read Men's Health a lot, in there it's muscle building tips, fitness tips, recepies & fashion
and sex tips but really tyou need to learn the kama Sutra and other thrusting techniques to drive her wild
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Budman7811
Well-known member
I haven't looked at this yet...my 5 yr old is doing her homework right next to me. I am afraid of what is in that video... just because all you guys seem to be single horn dogs looking for some serious strange!
John Smeton
Legend
your doing better than me. the girl I was seeing dumped me for another guy because I wouldn't commit. I was banging her while he was buying her flowers and taking her to dinner. Hes fat and a wuss and has money so she choose money over me. She did not quite fit my standards for my choice of relationship material; however the sex was good. She was hoping she could win me over I think and she did make me like her more but I could not commit to her.
If you don't committ after a while she will leave you. We were friends with benefits only and didnt even go in public together, she was a 7 in my eyes, started off as a 6 and grew on me, and I needed something better. Shes a great gal and if she ever wanted to just be friends with benefits while I am single I am fine with that
and after she left me it was hard for a while emotionally because I got emotionally involved. Its only been 6 weeks. In fact if you dont get emotionally involved and shut yourself off emotionally with your intimate partner after 10 sessions(general rule of thumb) of sex and seeing her after a month or so you have emotional scar tissue built up from a previous bad relationship and need to remove it so you can be emotionally open, even if it means getting hurt again. I would rather get hurt trying then be cold and not even try.
okay enough about relationship and sex talk...Ill try to focus more on bodybuilding
John Smeton
Legend
yeah its pretty pathetic but since she did not win me over, In other words I declined her offer of being her boyfriend. she is 35 and self conscious about what society thinks about her being a single woman so she took the next next thing she could find, which was him. and if she can find something better shell move on. She used me to meet her physcial desires and wanted me to be her boyfriend, so since I told her no, she used me intill someone else that would be her boyfriend. He is her boss, and used his business and job security to get some. When her and I were banging she told me in fact that there is no comparison between him and myself and its obvious. It is nice to be choosy with women when considering a long term relationship because most guys get into a relationship over seks, why not just stay single, when girls want a relationship see how it works out, and if it does great , if not- emotional rollercoaster because of the breakup but at least you got some excitement out of it, whether its sex two times, or sex two hundred times. The point is is wise to not jump into the first girl you have sex with if she does not meet your standards, pick a girl that meets your standards, in looks, personality, education, everything
okay back on track...=)
Nov 30th 2011 Calves I am trying something new the next couple months to see how it works, its alternating between my normal calve workouts and high rep calve workouts
today was high rep
seated calve raises=50x's, 25lbs=50x's, 25lbs=50x's, 45lbs=55x's
standing calve raises 100lbs=50, 160lbs=50, 200lbs=25
then I did cardio calves(a special way of doing cardio I learned from Dante Trudell, that works very well on adding size to your calves, one of the best ways I have found for myself) 20 mins on 3.0, 15 incline, leaning a bit forward and walking on the balls of your feet, it takes some practice to feel your groove
Budman7811
Well-known member
i guess after those calves exercises that cardio seems good? i would think you'd need to speed it up to get the heart rate up. what is your desired HR I get up to 188 sometimes... a decent 165-175 makes me think I am burning.
Here is a weird question, how hard is it to add size to the glutes? The wsife and I joke about how flat both of our arses are. My chicken legs are going to hate that calve exercise
Here is a weird question, how hard is it to add size to the glutes? The wsife and I joke about how flat both of our arses are. My chicken legs are going to hate that calve exercise
John Smeton
Legend
ya know I forget my hearraate used to get up to and also them machines are off many times. Last contest prep i did it super hard to the point I would grasp for breathe and be close to the brink of feeling like I am going to pass out, bad idea imo.
when I do cardio from getting ripped I do interval cardio. Glutes-do ass to grass squats, if you really want to target them do barbell lunges. Best thing I can say is work your legs and they will grow.
and my calves are sore, its a different kind of sore than I am used to so i am going to be trying this whole one calve workout normal calve workout, and the next one high repping it.
Budman7811
Well-known member
I just posted this somewhere else ... but I want more advice on this.
GlycoBol and HGHPro.. I was glancing at some comments in another thread and glucose and hgh are like counter parts? would it be wrong tho be taking Glycobol which imitates it and hghpro which stimulates hgh?
GlycoBol and HGHPro.. I was glancing at some comments in another thread and glucose and hgh are like counter parts? would it be wrong tho be taking Glycobol which imitates it and hghpro which stimulates hgh?
John Smeton
Legend
It has been a while since I studied this so its not fresh in my brain. Here is an article I wrote on this subject. I hope it shreds some light on how growth hormone and insulin work.
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Optimizing growth hormone and Insulin response for better gains
Thick, grainy, shredded pounds of thick muscle. Okay maybe not this extreme but it could be if you know how to effectively optimize your hormones to make things work for you. Let me start out this article by telling you how growth hormone and insulin work, Both growth hormone and insulin are the opposite of one another. When growth hormones levels are high Insulin is low, when Insulin levels are high growth hormone is low. After you work out growth hormone levels are high and insulin levels are blunted by carbohydrate release, which raise insulin; therefore, being quite advantageous to building muscle. First the carbohydrates raise and help fill up glycogen stores causing protein, carbs, and other muscle building nutrients to go into the muscles. If your glycogen stores are fully filled up carbs are much more likely to be stored as fat. Think of your glycogen stores as a gas tank, after a gas tank is fully filled excess gas spills over, same thing with carbohydrates and fat storage. There is a balance between keeping your glycogen stores in optimal range , and I used to think that the best way too add muscle is to add body-fat and its simply untrue. You can build muscle while staying relatively lean and not overfilling your glycogen stores. The look for 4-5 % is for looks only, bodybuilders, models, reality Tv. stars, maybe a week at the beach, and if a bodybuilder is serious about putting on muscle, they'll need to add some body fat, just no belly hanging over the pants when you tuck your polo shirt in. One supplement to help more carbs, protein and nutrients be stored into the muscle is insulin mimetics like Glycobol and lipoic acid. Glycobol contains NA-R-ALA , which is 10-30 times more powerful than regular r-ala, and r-ala is more powerful than ala. In addition lipoic acid has some impressive antioxidant actions, I recommend reading this research article and study done on Lipioc acid Invalid Link Removed
My all time favorite ingredient of Glycobol is Na-r-ala because I studied this years ago and used to take R-ala, ala and am a big believer in this ingredient. From potent anti-oxidant properties to helping protein, carbs, and nutrients, like creatine, being increaslingy stored into the muscle, instead of body fat thus making your muscles bigger, fuller and therefore,more anabolic is the way insulin and insulin mimetics work. Glycobol has been tested on a glucosemeter by user who has taken 10 ui's of real insulin and compared two capsules of 5ui's of real insulin, Glycobol may be used as a natural alternative to real insulin and one would take two pills before the first meal and two pills post workout and have no fat,or as long as possible, for the next four hours afterward. Of course you can use it different ways as well, like prevenative health measures or before workouts and after workouts, as described in the Layne Norton article
Another myth about glycogen stores is if they are one eight, one quarter or one half full you cant train as hard and intense as if they are three fourths or totally full. This is simply untrue and a bodybuilder can train just as intense on one eight of a tank as three fourths of a tank; provided that they want to generate that kind of intensity; therefore, when your really serious about leaning out do not be afraid to go low on the glycogen stores, but don't be ignorant enough when strength saps very quickly, no pump, size drops(flatten out) to add in a refeed day or cut the cardio down. When a bodybuilders or persons glycogen stores become depleted that is where they lose size and strength so there is always a balance, pre- contest bodybuilders or people extreme dieting have to keep in mind. Of course there is a way to fill out back out, that is a whole other subject we wont discuss in this article.
Everyone knows the benefits of growth hormone , better skin, hair, nails, looking younger, more muscle. While it is true natural growth hormone diminishes with age, it is also true is people who exercise and keep their body fat under control have markedly better levels of growth hormone and age much slower than people who have poor growth hormone levels. High body fat stores are correlated with overfilled glycogen storage, and eventually Diabetes, if a person becomes too high in body fat, their growth hormone response is poor and the all the excess food is getting stored as fat, and for males causing unwanted extra estrogen, along with various other health conditions(men and Women). If more people focused on this area of taking care of their body we would have many less health situations and save insurances a lot of money. Back to growth hormone, you have probably seen all the growth hormone claims from better muscles to a younger face to sexual enhancement. While these claims are true keeping active, eating a healthy diet with not too many carbs and calories, getting enough sleep-, and keeping lean are some of the best ways to optimize growth hormone levels to live a happier life. Some people like celebrities resort to synthetic growth hormone and some people use over the counter natural growth hormone re leasers. Hghpro is a natural growth hormone releaser that contain ingredients that have been shown to raise growth hormone levels.
My favorite growth simulators from Hghpro are Glycerylphosphorylcholine (A-GPC), Alpha GPC which is a source of choline. . Choline enhances acetyl choline levels.and when acetylcholine levels in the brain go up, growth hormone increases. Gaba is a natural growth hormone releaser; although the studies have been done on 2 grams showing 5.5 increase in growth hormone for thirty minutes, gaba is still a nice added component of HGhpro. Mucuna Pruiens(99% L-dopa) have also been shown to raise growth hormone as well in studies. A fact is that generally growth hormone levels are raised when restricting carbohydrates and calories; however when dieting too long as too hard growth hormone levels can backfire and drop and while it is good to have insight into this and know how to feel your body and when the fine line is and what to do for optimizing growth hormones (and all your hormones), extreme dieting can be hard, especially to beginners and even intermediates that are still learning, and Hghpro is an excellent tool for keeping growth hormone levels in optimal ranges
In summation, while Insulin levels and growth hormone levels are the opposite of one another, if a person learns to manage to balance insulin and growth hormone levels their body works much better and effectively. In addition to looking better. In the bodybuilding arena a person does not need to gain excessive body fat to gain muscle, muscle building is generally a slow process and takes time. For a person that just wants to be healthy these same guidelines apply to keeping glycogen stores from overspilling, thus keeping growth hormone levels optimized.
References: Chris Aceto- basic information on how growth hormone and insulin work,
Life Extension 2007 summer issue- How NA-R-ALA is 10-30 x's more powerful than R-ala
Layne Norton- Article I posted with that study on lipoic acid after paragraph one.
Forum member Vaughntrues- Glycobol his glucosemeter test and his comparasion to real insulin
Budman7811
Well-known member
I thought it was a good read... didn't follow the link yet. Somehow I forgot to setthe alarm...now I have an unwated off day. I will still try and figure out the whole balencing the Glycobol and HGHPro. Probably go to a glycobol 1/1/1 and the hghpro at night before bed.
John Smeton
Legend
that works or even two glycobol 10-15 minutes before postworkout meal