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AI Sports Nutrition kicks ass By John Smeton

Feb 13th 2011 (off day) one mile walk

Recoverpro- two scoops
stoked-four capsules
Glycobol- maybe one capsule I forget

Feb 14th 2011

Lat pull-down(underhand close grip, pulling down and holding-Dorian Style) 180lbs=10x's, 200lbs=7x's
underhand close grip chin ups (body-weight)= 10x's
neutral grip pull ups (body-weight) 5x's, 6 x's

Close grip v bar cable row 120lbs=10x's, 140lbs=10x's
Barbell row 225lbs=10x's (under-grip) *form could have been better
Hyper extensions (body-weight+25lbs) 12, 10

seated dumbbell shrugs 100lbs=10-12x's

Stoked-four capsules
Recoverpro- 2-3 scoops
Glycobol- 3 capsules
Maniac- one scoop pre-workout
Hghpro- four capsules
 
John Smeton said:
I know taking carbs with it is a no-no as this will raise insulin levels too high, even the last meal before this need be no or very low carbs.

Bcaa's are pre-digested and they do raise insulin levels some, nothing like carbs though.

Glad you posted that Eric.

this is from wikipedia

Lipolysis (pronounced /lɨˈpɒlɨsɪs/) is the breakdown of lipids. It is the hydrolysis of triglycerides into free fatty acids followed by further degradation, into acetyl units, by beta oxidation. Ketones are produced, and are found in large quantities in ketosis (a state in metabolism occurring when the liver converts fat into fatty acids and ketone bodies, which can be used by the body for energy). Lipolysis testing strips such as Ketostix are used to recognize ketosis.

The following hormones induce lipolysis: epinephrine, norepinephrine, glucagon, growth hormone, testosterone, and cortisol
Click to expand...

cortisol????
 
Feb 15th 2011 Chest, triceps

Incline Barbell 185lbs=11x's
Decline barbell 245lbs=7x's, 225=10x's
Cable crossover(top) 50lbs=10x's, 60lbs=10x's (1 partials)

Tricep pushdown 140lbs=10x's
Dips(bodyweight) 10x's bw+45lbs= 4x's
one arm behind the head tricep extensions 35lbs=7x's
two arm behind the head tri etensions 60lbs=14x's, 70lbs6 or 7 (lost count)

Recoverpro - three scoops
Glycobol- 2-3 caps
Stoked- four capsules
Hghpro- four capsules

2-16-11 cardio 30 minutes outside intensity cardio, jog then walk, jog then walk
abs 4 sets very effective abs are sore

Recoverpro- 2-3 scoops
Glycobol-one capsule pre bed
Stoked- four capsules
Hghpro- four capsules

Feb 17th 2011 Calves, quads, hamstrings

Seated Calve raises 45+45+5=8x's, 45+45+25+5=5x's

George my workout partner doesn't like to work calves much and he went strait into squats after some light seated calve raises. I am going to have to start arriving earlier because I like to really kill my calves due to they are a body part I have to kill to see growth. He is a good workout partner and strength is on parr with mine we help push each other.

Barbell squat(wide stance) 275=4's(form was nice and deep)
Leg press(deep form) 5 plates and 25(each side)=12x's
Leg extension(body masters) 50lbs=20x's -I normally do 150lbs at the beginning of the workout but quads were trashed

Lying leg curl 130x's
strait leg deadlift 225=9x's, 275lbs=12x's, 315lbs=6x's *form could have been better meaning I could have stuck my butt out more and got more ham recruitment, I will next time)

Standing Calves 400lbs=10x's, 630lbs=5x's, 100lbs=50x's

*burnt a lot of calories

Recoverpro= 5 scoops =)
Glycobol three capsules
Stoked-4 capsules
Maniac-one scoop pre workout
Hghpro- four capsules pre-bed
 
Yah I do the minimum on calves as well as they are one of my more responsive body parts....
 
I don't ever work calves either. I will whenever I go into precontest mode, just to make sure for hardening. But other than that, they are still bigger than my bis, so don't need size.
 
EasyEJL said:
I don't ever work calves either. I will whenever I go into precontest mode, just to make sure for hardening. But other than that, they are still bigger than my bis, so don't need size.
Click to expand...

That's the way I am with abs, after 8 weeks nothing happens with them anyway and work them so much with other exercises, especially if you don't wear a belt, I have to start back up this weekend...
 
EasyEJL said:
I don't ever work calves either. I will whenever I go into precontest mode, just to make sure for hardening. But other than that, they are still bigger than my bis, so don't need size.
Click to expand...


You guys just proved one major reason I love these forums..KNOWLEDGE.

Appreciate it, I'm not trying to compete but the learning curve is never ending.

Props to both of you. :afro:
 
Genetics, genetics , genetics

My calves are a body part I have to blast to get them big. Something I learned with bodybuilding is it is not how many inches your body-part is, it is what it looks like and especially what it looks like onstage and in the comparisons. My calves are super sore today after doing over 600 lbs on the calve raises =)

Feb 18th 2011 Cardio, Biceps, right side and rear delts, forearms

Cardio- 2 mile intervual jog, walk first thing upon awaking

about five hours later Biceps, Right side and rear delts

Biceps(pretty much all isolation)
Preacher dumbbell curl 35lbs=11x's, 40lbs=8x's
Preacher supine curls 45lbs=5x's
one arm cable curl 50lbs=10x's, 70lbs=6x's

right side and rear delt (rotator cuff warm ups)
Right side lateral (dumbbells) 25lbs=10x's, 25lbs=10x's
Bent over right side lateral(dumbbell) 25lbs=10x's

forearms
preacher reverse ez bar curl 75lbs=10x's
behind the back barbell wrist curls 145lbs=10x's


Recoverpro- three or four scoops
Glycobol two capsules
stoked- four capsules
Hghpro- four capsules
 
John Smeton said:
Genetics, genetics , genetics

My calves are a body part I have to blast to get them big. Something I learned with bodybuilding is it is not how many inches your body-part is, it is what it looks like and especially what it looks like onstage and in the comparisons. My calves are super sore today after doing over 600 lbs on the calve raises =)

Feb 18th 2011 Cardio, Biceps, right side and rear delts, forearms

Cardio- 2 mile intervual jog, walk first thing upon awaking

about five hours later Biceps, Right side and rear delts

Biceps(pretty much all isolation)
Preacher dumbbell curl 35lbs=11x's, 40lbs=8x's
Preacher supine curls 45lbs=5x's
one arm cable curl 50lbs=10x's, 70lbs=6x's

right side and rear delt (rotator cuff warm ups)
Right side lateral (dumbbells) 25lbs=10x's, 25lbs=10x's
Bent over right side lateral(dumbbell) 25lbs=10x's

forearms
preacher reverse ez bar curl 75lbs=10x's
behind the back barbell wrist curls 145lbs=10x's


Recoverpro- three or four scoops
Glycobol two capsules
stoked- four capsules
Hghpro- four capsules
Click to expand...

Nice. Hope to get to this level one day. But lately, I've been experiencing low energy - probably has to do with taking a break from caffeine and stims. stinks:aargh:
 
TheMatzah said:
Nice. Hope to get to this level one day. But lately, I've been experiencing low energy - probably has to do with taking a break from caffeine and stims. stinks:aargh:
Click to expand...

Give it a month off youll start feeling better. I know after I get off stimulates it takes a while but the longer I am off them I feel fantastic off them.

Ideally, I do not prefer stimulates but I'll use lower doses at times to help with energy(like when I do cardio first thing every morning pre -contest)
 
Feb 19th 2011 off

Recoverpro one scoop?
stoked-four capsules
Hghpro- four caps
glycobol-one capsule pre bed

Feb 20th 2011

cardio 30 minutes jog, plus washed three cars, plus some more activity

Recoverpro- one or two scoops
Glycobol-one capsule
Hghpro- four capsules
Stoked- four capsules

Feb 21st 2011 Back, traps

Close grip pull-down 180lbs=10x's, 200lbs=7x's (1-2 partials) *This is very strict form holding it for a good second or more

T bar rows (35 lb plates for greater range of motion) 5 plates=10x's, 6 plates=10x's
One arm dumbbell row (strict)85lbs=10x's
Rack Dead lifts 265=10x's

Barbell shrug
(front) 225lbs=10x's
(behind the back) 225lbs=10x's
back- 275=10x's

Recoverpro- three scoops
Glycobol- two capsules
Hghpro-four capsules
Stoked- four capsules
 
John Smeton said:
yeah that is kind of strange isn't it?
Click to expand...

i found a thread on another forum where they were talking about using cortisone cream before lifting as a performance enhancer. really blew my mind. went against everything i ever thought about cortisol. only used it like once a month or so when going for a pr. very intersting though.
 
thebigt said:
i found a thread on another forum where they were talking about using cortisone cream before lifting as a performance enhancer. really blew my mind. went against everything i ever thought about cortisol. only used it like once a month or so when going for a pr. very intersting though.
Click to expand...

hmm sounds novel.

Feb 22nd 2011 Chest , wait 5 minutes and have recovery drink-triceps

*I got this tip from Charles Glass, most people if training chest and triceps together immediately go to triceps after chest. Waiy 5 minutes in between these and have some bcaa's, some fast acting carbohydrates,I like to use a powder drink called Performance, great taste, creatine, beta alanine..then go into triceps

Chest
Incline dumbbell press 100lbs=7x's, 90lbs=8x's
Decline barbell 225lbs=9x's
Pushup=25x's

Triceps rope push down 150lbs=10x's
Dips(body-weight plus 45 attached)=6x's
lying triceps extensions 95=7-8 x's
one arm overhand triceps rope extensions 40lbs=10x's, 50lbs=7x's

RecoverPro= two scoops
Glycobol- two capsules
Stoked-four capsules
Hghpro-four capsules
 
i was always told to work arms 1st then chest. when you wear the arms down it makes the chest have to work harder, at least this is what i was told.
 
First off good lifitng. Your pushing some nice weight so size is gonna come along nicely.

Second that tip sounds interesting. I will research it some more. Personally im doing some heavy research on my pre/intra/post workout nutrition.

Trying to incorporate multiple post workout meals. And trying to learn how to better utilize insulin to increase protein synthesis while preventing fat accumulation.

Seems like simple sugars plus aminos post workout is best but not immediately after. I actuall read that pounding a post workout immediately after lifting is 30% less effective then letting some time pass. But insulin is essential for inducing protein synthesis. So im definitely trying to see several alternatives to post workout nutrition.

Maybe Recoverpro plus dextrose....then MAP...then an MRP shake...then 1-2 full meals depending how late I lift. What are your thoughts?
 
GoHardOrGoHme said:
First off good lifitng. Your pushing some nice weight so size is gonna come along nicely.

Second that tip sounds interesting. I will research it some more. Personally im doing some heavy research on my pre/intra/post workout nutrition.

Trying to incorporate multiple post workout meals. And trying to learn how to better utilize insulin to increase protein synthesis while preventing fat accumulation.

Seems like simple sugars plus aminos post workout is best but not immediately after. I actuall read that pounding a post workout immediately after lifting is 30% less effective then letting some time pass. But insulin is essential for inducing protein synthesis. So im definitely trying to see several alternatives to post workout nutrition.

Maybe Recoverpro plus dextrose....then MAP...then an MRP shake...then 1-2 full meals depending how late I lift. What are your thoughts?
Click to expand...

My thoughts on pre-intra and post workout:
-I like to have a couple meals in me before I train

- I like to take in bcaa's either before or while I train in the beginning stages of training, (example on leg day I ll start with calves and after calves take in some bcaa's, then proceed to quads , then hamstrings.

-If you take in protein only (no carbs or fats) it keeps hgh levels high for much longer because the insulin release crashes growth hormone levels that are extremely high during this time; Glycobol helps stabilize insulin levels in my opinion, and I take a capsules of glycobol on my last set, then take in some bcaa's or a protein shake or both and some fast acting carbs, creatine, beta alanine. I have never resorted to a protein isolate only shake post-workout because in my opinion post workout nutrition is crucial for every single workout if a person is training hard.

-I am a believer in fast-acting carbs post-workout, even pre contest, which some guys change this up to slow burning carbs.

Bcaa's are the best , they get into the body in four minutes, whey protein takes 15 minutes. They are not required , they do make a big difference though .

also the three muscle muscle amnio acids are l-valine, l-isoluecine, and luecine....this is good for competitors wanting to reducing calories and getting the same , in my opinion, better feeding of the muscles
 
Feb 23nd 2011 cardio, abs

abs 2 sets of forward crunches, 2 sets of reverse crunches

Recoverpro- 3 scoops
Glycobol- 1 capsule pre-bed
Stoked-4 capsules
Hghpro- four capsules

Feb 24th 2011 calves, hams, and quads

Seated Calve raises (barefoot)
45+45+25=10x's
45+45+25=8x's
Donkey Calve raises
315lbs=15 x's( 2 rest pauses)

Hamstrings
Seated Leg curl 180lbs=12x's
Lying leg curl (+3) (three rest pauses) 10-7-4
Glute ham raises (long bottom stretch) =10x's

Quadiceps
Body-masters leg extensions 160lbs=10x's
Barbell squat (Mark Ripple toes way) 225=10x's
Hack squat 315lbs or 3 plates per side=10x's


AI Sports Nutrition supps
Recoverpro- 3 scoops
Glycobol- 1 capsule pre-bed
Stoked-4 capsules
Hghpro- four capsules
 
John Smeton said:
Feb 23nd 2011 cardio, abs

abs 2 sets of forward crunches, 2 sets of reverse crunches

Recoverpro- 3 scoops
Glycobol- 1 capsule pre-bed
Stoked-4 capsules
Hghpro- four capsules

Feb 24th 2011 calves, hams, and quads

Seated Calve raises (barefoot)
45+45+25=10x's
45+45+25=8x's
Donkey Calve raises
315lbs=15 x's( 2 rest pauses)

Hamstrings
Seated Leg curl 180lbs=12x's
Lying leg curl (+3) (three rest pauses) 10-7-4
Glute ham raises (long bottom stretch) =10x's

Quadiceps
Body-masters leg extensions 160lbs=10x's
Barbell squat (Mark Ripple toes way) 225=10x's
Hack squat 315lbs or 3 plates per side=10x's


AI Sports Nutrition supps
Recoverpro- 3 scoops
Glycobol- 1 capsule pre-bed
Stoked-4 capsules
Hghpro- four capsules
Click to expand...

Great workout John.
 
Feb 26th 2011 cardio
three mile jog and sometimes when out of breath walk

Recoverpro- three scoops
Stoked- four capsules


Feb 27th 2011
walked a bit up and down neighborhood twice

Recoverpro- btwo scoops
stoked-four capsules
hghpro- four capsules

Feb 28th 2011 Back, traps

Pulldown(close grip bar)(close-underhand gripof course) 180lbs=10x's, 225lbs=4x's...
*and this is with strict form
Closegip chinups body weight plus 20 lbs= 2x's, dumbbell slipped, so finished off with body-weight at 10 x's, body weight+ 20 lbs=5 x's(1 partial)

T bar rows (35 lb plates) 6 plates=10x's, 7 plates=7x's
One arm dumbbell row 100lbs=10x's, 115lbs=8x's

behind the back upright rows 135lbs=10x's, 185lbs=7x's, 225lbs=6x's
Front barbell shrugs 315lbs=10x's, 405lbs=10x's, 495 lbs=7 or 8 x's (lost count)

Recoverpro- three scoops
Maniac-one scoop pre workout
Stoked- four capsules
Hghpro- four capsules
Glycobol- two capsules
 
Thank you Tom and Don.


those who keep giving me reps for this thread can you comment in here? I know you are following and I am appreciated, if you have any questions, comments on anything please feel free


March 1st 2011

Chest and triceps

Incline dumbbell press 100lbs=8x's, 100lbs=6x's
decline barbell * *thought I was going to go heavy today for me, but had to stop early on 225 due to shoulder , it said no and I listened, even thoguh I wanted to move up to 275 lbs
225lbs=8x's
Incline dumbbell fly*same thing had to stop early and not go up in weight --shoulder 50lbs=7x's
Push ups= 18x's

5 minute break with recovery drink and bcaa's

Triceps
Pushdown(rope) 150lbs=8x's
Dips= (body-weight+45 lbs)= 8x's
Lying tricep extensions 95 lbs=10x's
one arm d handle tricep cable pushdowns 60lbs=7x's, 80lbs=4x's
one arm overhead tricep rope extensions 50lbs=10x's

Recoverpro- three scoops
Glycobol- two caps
Stoked - four capsules
Hghpro- four capsules
 
thebigt said:
i was always told to work arms 1st then chest. when you wear the arms down it makes the chest have to work harder, at least this is what i was told.
Click to expand...

Yeah, a pre-exhaust. I've done that for shoulders. I usually do BB military press followed by isolation such as front raises, lateral raises. I was reading on plateaus and recommended doing iso excercises then the military press.

For a month I did lat raises, 3 sets, then BB military for 4 sets. I definitely did not use the same working wt, but the strength and growth did make a good jump.
 
p5sky said:
Yeah, a pre-exhaust. I've done that for shoulders. I usually do BB military press followed by isolation such as front raises, lateral raises. I was reading on plateaus and recommended doing iso excercises then the military press.

For a month I did lat raises, 3 sets, then BB military for 4 sets. I definitely did not use the same working wt, but the strength and growth did make a good jump.
Click to expand...

Hey good to see you in my thread. :party:

I like the pre-exhaust method as well. I do it on leg extensions before squats, nautilus pullover before pulldowns, and sometimes flies before a pressing movement for shoulders.

I also love side laterals
 
John Smeton said:
Hey good to see you in my thread. :party:

I like the pre-exhaust method as well. I do it on leg extensions before squats, nautilus pullover before pulldowns, and sometimes flies before a pressing movement for shoulders.

I also love side laterals
Click to expand...

good man!!!:approve:
 
John Smeton said:
.


those who keep giving me reps for this thread can you comment in here? I know you are following and I am appreciated, if you have any questions, comments on anything please feel free
Click to expand...

that would be me....i just dont have anything to question really. i just enjoy the log. your workout is so different from mine lol. your supps are similar :)
 
p5sky said:
Yeah, a pre-exhaust. I've done that for shoulders. I usually do BB military press followed by isolation such as front raises, lateral raises. I was reading on plateaus and recommended doing iso excercises then the military press.

For a month I did lat raises, 3 sets, then BB military for 4 sets. I definitely did not use the same working wt, but the strength and growth did make a good jump.
Click to expand...

John Smeton said:
Hey good to see you in my thread. :party:

I like the pre-exhaust method as well. I do it on leg extensions before squats, nautilus pullover before pulldowns, and sometimes flies before a pressing movement for shoulders.

I also love side laterals
Click to expand...
we're so polar opposite LOL.
i hate side laterals and do them last!
i dont preexhaust either. i do my big 4 lifts at the start and do accessory work with whatever i have left over :)
 
urbanski said:
that would be me....i just dont have anything to question really. i just enjoy the log. your workout is so different from mine lol. your supps are similar :)
Click to expand...

urbanski said:
we're so polar opposite LOL.
i hate side laterals and do them last!
i dont preexhaust either. i do my big 4 lifts at the start and do accessory work with whatever i have left over :)
Click to expand...

hey, Great.

I used to workout like you in my beginning days. You have to build the foundation first before you can finish the house
 
March 2 nd 2011 Off went to humane society and walked two dogs and fed some and gave them some food just because I feel like it at times

Recoverpro- three scoops
Glycobol- one capsules pre bed
Hghpro- four capsules
Stoked -four capsules

March 3nd 2011 Calves, quads, hammies

seated Calve raises 3 plates+5+5=6x's
right foot- 1 plate=12x's (just because my right calve looks a bit smaller)
Donkey calve raises(barefooted)(2 rest pauses) 315lbs=10-5=15x's
(with shoes on) 315=10x's

Leg extensions(body masters) 170lbs=12x's
barbell squat (mark Rippletoe setup/variation) 275=5x's(failed on 6)
Hack squat 315=10x's

Strait leg dead lift( Dorian Yates way) 315lbs=8x's
body masters seated leg curl 200lbs=10x's
glute haim raises(bottom movement, long stretch and pause @ bottom) 11x's
lunges 135lbs=10x's

Recoverpro- three scoops
Glycobol- two capsules
Hghpro- four capsules
Stoked -four capsules
Maniac- one scoop pre train time

March 4th 2011 Biceps, Right side and rear delts( i know that sounds funny) =), forearms

standing preacher dumb bell curls 50 lbs=10x's, 60 lbs =5x's
Barbell curls 115lbs=10x's
cable one arm d handle curls 60lbs=10x's
two arm double biceps cable curls 60lbs=10x's

(right side)
side laterals 30lbs=15x's
bent over side laterals(rear delts) 25lbs=10x's, 30lbs=12x's

Forearms
Reverse preacher ez bar curls 60lbs=12x's
behind the back barbell wrist curls 155lbs=6x's

Recoverpro- five scoops
stoked - four
HGhpro- four
Glycobol- two
 
Nice workout John!!!
 
John Smeton said:
March 2 nd 2011 Off went to humane society and walked two dogs and fed some and gave them some food just because I feel like it at timesRecoverpro- three scoops
Glycobol- one capsules pre bed
Hghpro- four capsules
Stoked -four capsules

March 3nd 2011 Calves, quads, hammies

seated Calve raises 3 plates+5+5=6x's
right foot- 1 plate=12x's (just because my right calve looks a bit smaller)
Donkey calve raises(barefooted)(2 rest pauses) 315lbs=10-5=15x's
(with shoes on) 315=10x's

Leg extensions(body masters) 170lbs=12x's
barbell squat (mark Rippletoe setup/variation) 275=5x's(failed on 6)
Hack squat 315=10x's

Strait leg dead lift( Dorian Yates way) 315lbs=8x's
body masters seated leg curl 200lbs=10x's
glute haim raises(bottom movement, long stretch and pause @ bottom) 11x's
lunges 135lbs=10x's

Recoverpro- three scoops
Glycobol- two capsules
Hghpro- four capsules
Stoked -four capsules
Maniac- one scoop pre train time

March 4th 2011 Biceps, Right side and rear delts( i know that sounds funny) =), forearms

standing preacher dumb bell curls 50 lbs=10x's, 60 lbs =5x's
Barbell curls 115lbs=10x's
cable one arm d handle curls 60lbs=10x's
two arm double biceps cable curls 60lbs=10x's

(right side)
side laterals 30lbs=15x's
bent over side laterals(rear delts) 25lbs=10x's, 30lbs=12x's

Forearms
Reverse preacher ez bar curls 60lbs=12x's
behind the back barbell wrist curls 155lbs=6x's

Recoverpro- five scoops
stoked - four
HGhpro- four
Glycobol- two
Click to expand...

Your a good man John.:)
 
you didn't give them dogs that 3 scoops of recoverpro did you john, lol.



just kidding, i think that was a great thing to do.
 
thebigt said:
you didn't give them dogs that 3 scoops of recoverpro did you john, lol.



just kidding, i think that was a great thing to do.
Click to expand...

Nope a bunch of Milkbones

this one dog is so malnutritioned his ribs are all showing, fed him extra.

I feel bad for these puppies they put them to sleep because they had a nskin condition. Since I volunteer a girl came up to me and asked me if she could adopted one of the puppies and I had to tell her No they are not adoptable because they will be put to sleep.

I mean the girl most likely would have taken her to the vet for the skin condition. Makes me a bit pissed at the human society, unless there is something I did not understand
 
John Smeton said:
Nope a bunch of Milkbones

this one dog is so malnutritioned his ribs are all showing, fed him extra.

I feel bad for these puppies they put them to sleep because they had a nskin condition. Since I volunteer a girl came up to me and asked me if she could adopted one of the puppies and I had to tell her No they are not adoptable because they will be put to sleep.

I mean the girl most likely would have taken her to the vet for the skin condition. Makes me a bit pissed at the human society, unless there is something I did not understand
Click to expand...

no, you understood alright! the humane society is like a bureaucracy into itself. they have a set of rules that can't be broken regardless of circumstance. its a damned shame!!! animals are better than a lot of people i know.....i got my wife's corgi/setter mix at the pound, most loyal, faithful dog a person could ask for-he is a member of the family, so are my other 2.
 
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