AI Sports Nutrition kicks ass By John Smeton

[Budman7811]

That is how I have been doing it. Now that I am on HGHPro ithink I might have to go back to it. Just to keep the glycobol dose smaller before my nightly HGHPro dose. I want to get the most out of both!

 

[cousineerie]

Great article: Optimizing growth hormone and Insulin response for better gains.

 

[John Smeton]

Great article: Optimizing growth hormone and Insulin response for better gains.

Thank you

That is how I have been doing it. Now that I am on HGHPro ithink I might have to go back to it. Just to keep the glycobol dose smaller before my nightly HGHPro dose. I want to get the most out of both!

nice. Yes they work well together.

Okay time to get caught up

Dec 2 2011 Hams,quads

Seated hamstring curl 130=15, 160=15, 190=8
Lying leg curl (+3 technique) 130=6, 120=8
(regular way) 140lbs=5-dropset-130=4, 120lbs=8
smith sldl-tom prince 225=10, 275=10

quads
leg press (wider stance) 6 plates=12, 7 plates=10
hack squat(closer stance) 315=10, 365=3
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Dec 5 2011 Chest, shoulders, triceps

Incline db press 90lbs=8, 8x's
nautilus pec dec(targeting upper chest area) 140lbs=8(2 rpartials) , 6 (2 partials)

Standing side lateral 40lbs=15, 45lbs=11(3 partials)
seated db press 65lbs=10, 8

dips (bodyweight 230) 12,9
lying tricep extensions 110lbs=8, 105=7
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Dec 6 2011 Back

nautilus pullover 130lbs=12, 130=15
pulldown 180=10(3 partials) 200lbs=9( 1 p)
T bar row (25 lb plates for greater rom) 7 plates=13, 8 plates=12
one arm db row 105=10, 10

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dec 7th 2011 Traps, biceps @ omega gym

Standing barbell shrug 225=12, 275=11 315=10
seated db shrug 100lbs=10,12, 85lbs=10

standing db curl 40lbs=12, 10
bicep machine #6=10, 11

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dec 9th 2011 hamstrings, quads

Lying leg curl 120lbs=12, 140=8-dropset-130=3
Incline ghr 10, +35=10
Sldl 225=12, 275=9

leg extensions #8=15, #10=12
smith squat
atg(closer stance) 225=10
half squats 315=10
Atg 260=6

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dec 11th 2011 Calves seperated later by chest

calves at omega gym(I personal train there so i did calves after personal training session-nice seated calve machine)

seated calve 4(25's)=15, 5(25)=10, 4(25)+2(10)=10, 4(25)=10
leg press calve raises 4 plates(per side)=10, 5=10, 12(3 p) 6 plates=12, 5 =15

Chest @ ymca gym--this workout I am going 80-90% and focusing more on squeeze and slowing down reps

Incline db press (40-45 % angle)80=10, 9, 10
incline cable fly's (30-35% angle) 20lbs=12, 40=5, 30lbs=10
low decline db press 80lbs=11, 7
incline smith widegrip 185=6

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Here is Steve Kuclo a guy that I want to see be Mr O. He has also answered some of my questions-great guy

http://rxmuscle.com/videos/lifestyle/4701-steve-kuclo-posing-down-talking-with-lonnie-teper-at-metroflex-longbeach.html

 

[John Smeton]

anyone want to log anything?

 

[Budman7811]

I think I have exhausted that question..... Agmatine hahahahha

 

[John Smeton]

dec 12 2011 Back traps
nautilus pullover 130=12, 150=10
Arnold handle pulldown 180=12, 200=6(2 partials)
undergup pullups(thickbar) 10,10

hyperextensions(bodyweight) 10
t bar rows(25lbers for greater rom) 7 plates- 12(3 p), 8 plates=12
one arm db rows 85lbs=12, 95=12
Rack deadlifts( barefooted at knee) 315=10

traps
incline db shrugs 85=13,12,15

 

[Budman7811]

dec 12 2011 Back traps
nautilus pullover 130=12, 150=10
Arnold handle pulldown 180=12, 200=6(2 partials)
undergup pullups(thickbar) 10,10

hyperextensions(bodyweight) 10
t bar rows(25lbers for greater rom) 7 plates- 12(3 p), 8 plates=12
one arm db rows 85lbs=12, 95=12
Rack deadlifts( barefooted at knee) 315=10

traps
incline db shrugs 85=13,12,15

Incline db shrugs? are you sitting for these?

 

[cousineerie]

Incline db shrugs? are you sitting for these?

If you think that's something special, you should see him do declines! :stooges:

 

[Budman7811]

Ha... that would be a sight to see. impossible no, painful yes! with a crunch bench with 6ft clearence under it... it can be done but I think you would be workoing your brown shorts!

 

[John Smeton]

Incline db shrugs? are you sitting for these?

lying on your stomach on a decline bench, it hits the top of the traps like no other exercise-I got this exercise from a buddy named Chris(Mckleen)

If you think that's something special, you should see him do declines! :stooges:

youve got me mixed up with thetinyguy(Nick) I used to do decline pretty heavy , I got 275=8x's I think at my best, I can only do db's now because since my shoulder injury my shoulder seems to get hurt with any barbell movement for chest

 

[GoHardOrGoHme]

Man have I missed a lot!! Im back with you John! GET SOME!

 

[Budman7811]

I might need to try this ... I have been looking around but I cannot find a good example... I might have to start off with reaql low weights... what would you suggest to do with this to maximize a specific muscle group?

 

[thetinyguy]

Sorry I've been out of this thread for a while John, looks like you've got things moving and kickin ass/takin names. I've been taking a week off since i'm out of state with family in Wisconsin. I'm already gym sick and missing it everyday ironic haha. Read about the chick man that blows that's what they all want right xD

 

[John Smeton]

Sorry I've been out of this thread for a while John, looks like you've got things moving and kickin ass/takin names. I've been taking a week off since i'm out of state with family in Wisconsin. I'm already gym sick and missing it everyday ironic haha. Read about the chick man that blows that's what they all want right xD

we are seeing one another again.

 

[John Smeton]

I might need to try this ... I have been looking around but I cannot find a good example... I might have to start off with reaql low weights... what would you suggest to do with this to maximize a specific muscle group?

switching volume with intensity-maybe 6 weeks go high intensity then the next six go volume or go 1 weeks intensity, one week volume-which as far as I know I came up with this for myself for injury prevention. does that answer your answer?

 

[John Smeton]

kay I started back Christmas Day, my brothers home for the holidays so its novel when he is around

this first week I am going about 80 % , then next week Ill get into it

Nutrition is about the same
protein 250-300 grams (bcaa's included-taking a good 30 on workout days, maybe up to 40* remember 5 grams bcaa=20 grams protein)
carbohydrates 250-300
fats 50-75

I know that is not a lot for my size at 225-230 lbs Ive tried the whole eating 4 k many years ago and while it worked for getting larger I like to stay leaner year round so when it is time to get into serious shape it is easier.

AI Sports supplements
Daa- 3 grams daily(one scoop)
l carntine tartrate 3 grams daily-sometimes up to five
perform 4 pre workout (and when needed hahaha)
hghpro- four before bed(about five days per week)
3z -couple times a week, sometimes I mix it with hghpro
Recoverpro- 3-8 scoops depending on the day
stoked-Ive taken this a few times at one capsule however I may cut it out
Glycobol- two pre post workout meal
*I love maniac; however I am taken a break from all stimulates

other supplements
just started the creatine and beta alanine stack back from about an eight week , I expect some nice strength gains within the next couple weeks
glutamine - when needed when I feel overtrained or just feel I can benefit from it
Vita-lea-top notch multi
vit c
glucosamine - 2 grams daily-I prelooaded 4 grams for a week or so
acidophilis
fish oil's(depends on the day)
digestive enzymes

*this week im focused on form and squeeze, next week will be more ballistic

Sun Dec 25th 2011 (Omega gym 24/7) chest, back
incline db press (40-45%) 75lbs=12,8, 7
decline db press 75lbs=10,8,10

undergrip pullup (bodyweight [227 on that day]) 12, 10, 9
T bar rows (25's) 6 plates=12,12

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Tues Dec 27 2011 shoulders at Omega strength and fitness

standing side laterals 35lbs=12,12,12
standing bent over side laterals 35lbs=15,15,15
seated db press 55lbs=12,12,12
standing front db riase- had to stop early, shoulder felt it

then went over my parents where my brother is staying for the holidays, and we did 10 sets of donkey calve riases, 20 reps each set

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Thursday dec 29 2011

abs, neck, biceps and triceps supersets

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

nautilus 4 way neck machine- went up to 50 lbs-8 reps


standing barbell curls (closer grip) 75lbs=15, 80lbs=15, 85lbs=12
triceps rope pushdowns 90lbs=15, 100lbs=15, 110lbs=15

one arm on decline bench db curls 20lbs=12, 25=12,11
nautilus dip machine 210lbs=15, 250=15,13

lying tricep extensions 85=12,12,15
nautilus preacher curls(widegrip) 110=15, 120=13, 15

 

[stxnas]

Hey John!

I hope you had a Merry Christmas and here's to a Happy New Year!

 

[AaronJP1]

Hey John!

I hope you had a Merry Christmas and here's to a Happy New Year!

x2

 

[John Smeton]

Thanks. I did enjoy the holidays, great to be around friends and family.

Dec 30th 2011
seated hamstrong curl #4 150lbs=15, 200lbs=10, 180lbs=10
Smith SLDL 225=12, 275=6, 255=6

Quads
Leg press 6 plates(more narrrow stance) 10,10,10
hack squat 275=10,10,10

then quad and ham stretches toward end of workout

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This week I am still holding a bit back on intensity

Jan 2 2011 Chest shoulders triceps
Stretches and shoulder horn

Incline db press(about 40-45% degree angle) 85lbs=10,9,7
Nautilus double chest machine -incline fly 120lbs=6,8

standing side laterals 40lbs=12,12
seated db press 60lbs=10,8

dips(facing backwards-bodyweight) 10,10
scott tricep extensions 120lbs=8,10

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Jan 3 2011 Calves

standing calve riases 430lbs=12, 470lbs=10,10
seated calve (245)+10 = 10,10,10

cardio calves- 15 minutes

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Dorian Yates gives insight into pre contest dieting on carbohydrates-I highly recommend the watch, esp if you plan on competing

http://mdtv.musculardevelopment.com/lifestyles/lifestyle/4231-dorian-yates-weighs-in-on-low-carbno-carb-diets.html

 

[thetinyguy]

Thanks. I did enjoy the holidays, great to be around friends and family.

Dec 30th 2011
seated hamstrong curl #4 150lbs=15, 200lbs=10, 180lbs=10
Smith SLDL 225=12, 275=6, 255=6

Quads
Leg press 6 plates(more narrrow stance) 10,10,10
hack squat 275=10,10,10

then quad and ham stretches toward end of workout

---------------------------------------------------------------------------------------------------------------------------------
This week I am still holding a bit back on intensity

Jan 2 2011 Chest shoulders triceps
Stretches and shoulder horn

Incline db press(about 40-45% degree angle) 85lbs=10,9,7
Nautilus double chest machine -incline fly 120lbs=6,8

standing side laterals 40lbs=12,12
seated db press 60lbs=10,8

dips(facing backwards-bodyweight) 10,10
scott tricep extensions 120lbs=8,10

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

Jan 3 2011 Calves

standing calve riases 430lbs=12, 470lbs=10,10
seated calve (245)+10 = 10,10,10

cardio calves- 15 minutes

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

Dorian Yates gives insight into pre contest dieting on carbohydrates-I highly recommend the watch, esp if you plan on competing

http://mdtv.musculardevelopment.com/lifestyles/lifestyle/4231-dorian-yates-weighs-in-on-low-carbno-carb-diets.html

Saw that md Dorian Yates seminar, lots of good info in there! i took some notes for the future

 

[AaronJP1]

Yup, still moving that heavy weight I see.

 

[mattrag]

nice vid man! Reps!

 

[John Smeton]

I did a deload and doing a new split- 6 day a week training, splitting body parts into shorter workouts

Chest and abs
bacl,traps
arms
quads
calves, hammies
shoulders
rest then repeat

In addition i can use the priority principal on body parts I think need more work, intensity on. and on the bodyparts I am fine with just maintain or go slightly harder than normal.

Ive been going to three different gyms for different equipment

Diet is about the same I am allowing some tasty foods sometimes. maybe 3k calories

sleep over good 8 hours a night on average

AI Sports supplements
perform- when needed and sometimes before training
recoverpro-both flavors- alot of it 4-9 scoops a day
lclt- 3 grams daily
daa- 3 grams daily
stoked-one capsule
glycobol-two pre postworkout meal
hghpro-about 5 days a week
3 -two days or sometimes I might mix it with hghpro

other supplements
glutamine-when needed
creatine 5 grams daily
beta alanine- 4-6 days daily
high quality multi
vit c-2-3 grams daily
acidophilus
fish oil
sometimes aloe vera juice
whey protein of course
digestive enzymes
maybe more

Im not taking any hormonal stuff as I havent in well over a year. I think i may coming March or April of this year as I may do an NPC show may 28th. Ill doing over the counter only because tats just my personal values on hormonals, id rather follow the law on them.

okay so getting caught up with training

Chest, abs @ activity center

gironda dips (a true gironda station, 32-33 inches) (bodyweight)= 10, +25=8, +25lbs=6-dropset(bodyweight) 7, +25lbs=5-dropset to bodyweight-5-rest pause-10
Pec dec 100lbs=12, 115=8, 120=8
incline db fly 35=12

frog crunch 15,15,15
decline crunch 15,15,15
-----------------------------------------------------------------------------

Jan 10 2012 Back traps @ home gym

Nautilus pullover 150=10, 8(2 p's)
nautral grip pulldowns 180lbs=13, 200lbs=8
undergrup wider grip pullups (bodyweight) =12

barbell rows smith machine (undergrip) 205=7, 6
one arm db row 100lbs=12, 12

seated db shrug 100=10,10,10
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jan 11th 2012 arms @ omega gym

supersets

standing barbell curl(closer grip) 75lbs=15, 865=15, 95=12
tricep pushdown(rope) 120=15, 130=15, 140=12

One arm decline db curl (steep) 35lbs=7, 5, 30lbs=10
overhead db extension 60lbs=12, 10

cable curl 110=10,10,10
overhead tri-extension 110=12, 120=8(2), 7(3)
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quads jan 12 2012

warmups*I do some long warmups before almost every body part-I just dont write it a lot

leg press 6 plates and a 25 per side=10, 7 plates=10,10
smith front squats 45lbs=(each side)=10, 45+25=10(about 5 of them were half assed)
smith squat 225=10
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@ Omega gym
Jan 13 2012 calves(high rep calve day-I alternate between normal reps and high reps), hamstrings *In addition, I do deep tissue calve massage the night after I work calves*got this tip from Chris Cormier*

seated calve raises 4 (25)'s=10, 3(25)=25-rest pause-25, 3(25)=25-25
leg press calves 2 plates=25-25, 2 plates+25=15-15-15-15-15-15-15, 2 plates=30-30

Hamstrings
Lying leg curl 120=12,9,8(2p)
SLDL 225=10, 275=10. 225=10
incline ghr 12, +35=5

cardio calves=20 minutes( did these after hammies) (took some bcaa's after hammies and before cardio as well)
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@Omega gym
Jan 14 2012 Shoulders

standing side laterals 40lbs=12,12, 30lbs=20
standing bent over laterals 40=12,12, 30lbs=20
seated db pres 60lbs=12,10,8
standing front raises 25lbs=12,12,12
------------------------------------------------------------------------
@omega gym
Jan 16th 2012 chest,abs

Incline db press(20-30 degree incline) 90lbs=10,7,7
dips(Gironda-ish) 13, +20=5, +20=7 drop-set-(body-weight(bw)=3
incline db fly(20-30 degrees) 35lbs=12, 40lbs=12, 10
cable crossover 40lbs=12, 50lbs=12, 12(3 p)

abs
frog crunches 15,15,15
decline leg raises 15,15,15

 

[thetinyguy]

Dayum john your really killing it! o.o

I started the hghpro log!

http://anabolicminds.com/forum/supplement-reviews-logs/190978-tinys-3-month.html

 

[AaronJP1]

Dayum john your really killing it! o.o

I started the hghpro log!

http://anabolicminds.com/forum/supplement-reviews-logs/190978-tinys-3-month.html

I wouldn't expect anything less from that man haha...

 

[thetinyguy]

I wouldn't expect anything less from that man haha...

I know right? John is a crazy beast D:

 

[John Smeton]

Have a cold so I am taking it easy(caught it in my opinioon from being out in 25 % wetaher with no coat for too long. Lesson learned, bundle up bigtime when its super cold. In addition I am allowing my training and diet some slack until i start contest preperation.

Jan 18 2012 Back , traps @home gym

Nautilus pullover machine (#9[the lowest ,Im a tall guy]) 120lbs=10, 150=10
neutral grip pulldown 180lbs=10, 200=8(2p)
underhand widerer grip pullups (bodyweight 225) 13

T bar rows 7 plates=12
nautilus one arm machine rows 220=10, 250=11

Rackdeads(barefoot-at knees) 365=12

standing barbell shrug 315-3 sets of 12

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Jan 19 2012 arms triceps first then biceps

*I am trying something new that I saw in this videos, these exercises, and doing triceps first

http://www.rxmuscle.com/videos/ricscorner/4892-ric-s-corner-bodybuilding-legend-robby-robinson-trains-arms.html

behind the head tricep cable rope extensions(from bottom)(like on video above) 90lbs=12, 100=10, 90=10
smith close grip bench press 185=12, 195=12, 12

preacher curls (closegrip ez bar) (strict form like on video , head up, chest up, back arches, no swaying to get weight up) 65lbs=12,70lbs=10, 7
lying on incline bench barbell curls 55lbs=7, 8 45lbs=8

it really brings down the weight but once in a while I like to try new things, keep an open mind, and see how I like it

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Honestly this year i have been giving myself a little more room for error , in purpose, because for years upon years I went strict by the book. I feel it actually helps me and when its time for me to tighten things up, ill be ready. Remember ,Ive been doing this ten years.

I built a lot of my base going heavier than I do now, however now that i have the muscle I can afford to play with new ways of doing things. That said, i still may go heavy sometimes because I still beleive there is no subsitutate for that thick hard dense muscle look then heavy weights, my back is testament to that



AI Sports supplements
perform- when needed and sometimes before training
recoverpro-both flavors- alot of it 4-9 scoops a day
lclt- 3 grams daily
daa- 3 grams daily
stoked-one capsule before bed
glycobol-two pre postworkout meal
hghpro-about 5 days a week
3z two days or sometimes I might mix it with hghpro

 

[Budman7811]

I have been wearing lotsa warm stuf on the way into the gym... and coming out.. however my "cool down " would be the shower beforeI leave the gym. The days I am going back home the ride home is interesting causeI am still heated up from working out and sweatin, I would imagine hat would still beniftsheddin the excess water ...dunno sounds good to me

 

[John Smeton]

I have been wearing lotsa warm stuf on the way into the gym... and coming out.. however my "cool down " would be the shower beforeI leave the gym. The days I am going back home the ride home is interesting causeI am still heated up from working out and sweatin, I would imagine hat would still beniftsheddin the excess water ...dunno sounds good to me

Just make sure your bundled up when sweated up or after the shower when its very cold out.

 

[John Smeton]

Its been a while and I dont have time to post my workouts...

http://www.youtube.com/watch?v=OIRbPPGRJV0 paul demayo-I think he was the first ever bodybuilder I saw on a bodybuilding magazine cover in baltimore Maryland when i was staying with my grandparents. I couldnt stop looking at his legs and thinking is this really real? lol

 

[John Smeton]

This is my contest preparation log http://anabolicminds.com/forum/bodybuilding-contest-preparation/193019-john-smetons-first.html#post3215260

I will start posting back in this log after contest preparation is over