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AI Sports Nutrition kicks ass By John Smeton

I'd love to be able to adopt more animals but I've already got 2 dogs and 2 cats....Just sad seeing good animals put down when we don't kill pedophiles for being the pieces of garbage that they are....Rant over!
 
punthra said:
I'd love to be able to adopt more animals but I've already got 2 dogs and 2 cats....Just sad seeing good animals put down when we don't kill pedophiles for being the pieces of garbage that they are....Rant over!
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oh man, don't get me started on f'ing pedophiles-unredeemable p.o.s's:rant2:.
 
thebigt said:
oh man, don't get me started on f'ing pedophiles-unredeemable p.o.s's:rant2:.
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agreed.

alright as for saturday and sunday no cardio

again am on a deload week doing about 60 % of what i normally do so not posting numbers

Monday-Chest shoulders triceps
Tuesday Cardio 40 minutes and abs

Supplements

This week I am laying off Glycobol and Maniac and taking RecoverPro,HGhpro and Stoked. Full dosage on just about everything (about three scoops per day on recoverpro, sometimes more)
 
We need to get Recoverpro back out again...I absolutely loved it!!!
 
urbanski said:
lookin good. i started my 1 month DAA cycle today :)
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Nice testing shows daa works very well.

punthra said:
We need to get Recoverpro back out again...I absolutely loved it!!!
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http://anabolicminds.com/forum/company-promotions/170969-ai-sports-nutrition.html

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have you been reading the memos Jason?

haha just kidding

If any one has not seen this movie I recommended for a laugh, the new focker movie is pretty funny as well

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thebigt said:
whats the holdup?
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Dont know all I know it supposed to taste awesome and its the best price bcaa on the market with top quality
 
ya i read the memos...I'm an only child so i get impatient really quickly...LOL!
 
March 14th 2011 Back, traps

Undergrip close pulldowns 200lbs=10x's, 210lbs=7-8x's( 2 partials)

Barbell row 225lbs=8x's, 245lbs=10x's
Nautilus one arm compound row 140lbs=12x's
Rack Deadlift (at shins) 365=12x's

Traps
Behind the back upright rows 185lbs=8-10x's(lost count)
Front shrug 275lbs=10x's

Supplements
Stoked- four capsules
Hghpro-four capsules
Recoverpro- 3-5 scoops
maniac- one serving per workout
Glycobol- two capsules
 
Hey John I posted this on AI sub forum but I guees not everybody saw it...

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John Smeton said:
March 14th 2011 Back, traps

Undergrip close pulldowns 200lbs=10x's, 210lbs=7-8x's( 2 partials)

Barbell row 225lbs=8x's, 245lbs=10x's
Nautilus one arm compound row 140lbs=12x's
Rack Deadlift (at shins) 365=12x's

Traps
Behind the back upright rows 185lbs=8-10x's(lost count)
Front shrug 275lbs=10x's

Supplements
Stoked- four capsules
Hghpro-four capsules
Recoverpro- 3-5 scoops
maniac- one serving per workout
Glycobol- two capsules
Click to expand...

i got some samples from ai, the hghpro worked well for sleep-i just have to take it at least an hour before bed.

oh yeah, that perform is something else. my flagpole went to immediate attention-and stayed there, lol.
 
you know that I haven't done pulldowns at all, close or wide grip in quite a while? I gotta work them back in.
 
thebigt said:
i got some samples from ai, the hghpro worked well for sleep-i just have to take it at least an hour before bed.

oh yeah, that perform is something else. my flagpole went to immediate attention-and stayed there, lol.
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awesome , great to hear Tom. I use the motivate only on days when really needed. I am not a big stimulate guy

EasyEJL said:
you know that I haven't done pulldowns at all, close or wide grip in quite a while? I gotta work them back in.
Click to expand...

Why is that ?
 
March 15th 2011 Chest, triceps

Decline Barbell 275lbs=4x's I stopped early but very happy to announce no pain at all.
Incline dumbbell press 90lbs=8x's, waited to short 85=5x's
Nautilus Fly machine 110lbs=10x's, 110lbs=7x's

Close grip bench on nautilus machine 130lbs=10x's, 150lbs=10x's
Lying tricep extensions 85lbs=8x's, 105lbs=8x's
Tricep Dips (bodyweight) 13x's, 8 x's-4 x's (rest paused)

Supplements
Stoked- 4 capsules
Testopro-4 capsules(just added this on )
Recoverpro- 3-5 scoops
Hghpro-4 capsules
Glycobol- two capsules
 
John Smeton said:
Why is that ?
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no real reason. my workouts now have become basically unstructured. I'm doing full body, and try to each of the 3 days do 3 different chest exercises (as i'm shooting for some extra chest growth), 1 back exercise, one shoulder exercise, at least a quad exercise but also a hamstring if time/energy permits, and one exercise each for bis/tris. But what specific exercise I do each session is just based on my whim and what is open either machine or bench wise. And in my gym which is a fairly large LA fitness, the wide grip pulldowns are at the far end of the building from where the free weights, hammer machines and smith machines are. So i'm just usually not over there when i'm deciding what to do for back.
 
March 16 2011 cardio 30 minutes

Supplements
Stoked- 4 capsules
Testopro-4 capsules(just added this on )
Recoverpro- 3 scoops
Hghpro-5 capsules


March17th 2011 Calves, Hams, quads

Seated calve raises(barefooted) 45+45+5=6x's, 6x's
(Shoes on) (power movement) 45+45+45+5+5=6x's
(right calve only-barefooted) 45+5=7-7 (2 rest pauses)
Donkey Calve raises( long stretch-different setup, shoes on bc barefoot hurts foot)
315lbs=4-3-2(3 rest pauses)

Bodymasters seated leg curl 180lbs=10x's
Lying leg curl(+3) +3 is a technique I learned from Dante Trudel-inventor of DC
120lbs=4-2 (2 rest pauses)
Dumbbell stiff leg deadlift(Yates way) 100lbs=10x's

bodymasters Leg extensions 150lbs=10x's
Squat(wide stance) 275lbs=4x's
hack squats 315lbs=7x's (failed on 8)

Supplements
Stoked- 4 capsules
Testopro-4 capsules(just added this on )
Recoverpro- 3-5 scoops
Hghpro-4 capsules
Glycobol- two capsules
 
John Smeton said:
March 16 2011 cardio 30 minutes

Supplements
Stoked- 4 capsules
Testopro-4 capsules(just added this on )
Recoverpro- 3 scoops
Hghpro-5 capsules


March17th 2011 Calves, Hams, quads

Seated calve raises(barefooted) 45+45+5=6x's, 6x's
(Shoes on) (power movement) 45+45+45+5+5=6x's
(right calve only-barefooted) 45+5=7-7 (2 rest pauses)
Donkey Calve raises( long stretch-different setup, shoes on bc barefoot hurts foot)
315lbs=4-3-2(3 rest pauses)

Bodymasters seated leg curl 180lbs=10x's
Lying leg curl(+3) +3 is a technique I learned from Dante Trudel-inventor of DC
120lbs=4-2 (2 rest pauses)
Dumbbell stiff leg deadlift(Yates way) 100lbs=10x's

bodymasters Leg extensions 150lbs=10x's
Squat(wide stance) 275lbs=4x's
hack squats 315lbs=7x's (failed on 8)

Supplements
Stoked- 4 capsules
Testopro-4 capsules(just added this on )
Recoverpro- 3-5 scoops
Hghpro-4 capsules
Glycobol- two capsules
Click to expand...


Nice work bro. Im seeing a good amount of variation from one squat day to the next. This must be doing great things for overall look. Where are the lunges? lol
 
GoHardOrGoHme said:
Nice work bro. Im seeing a good amount of variation from one squat day to the next. This must be doing great things for overall look. Where are the lunges? lol
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I used to lunge in my first few years of training. I still may throw them from time to time and I feel my legs respond better to hack squats, leg press, leg extensions more than anything. I feel smiths isolate the legs better than barbell

In fact I haven't barbell squatted since I started two months or so ago in years and got my legs at an all time 29.5 inches. so I dont think they are necessary for myself and dont think they produce the most leg growth for myself.

I may be visiting New Symra beach this summer so maybe we can hangout, Ill probally be taking a rest or deload week that week and living it up.

Back when I was 19 and 20 I used to visit a friend in NSB and we used to explore NSB and go to Daytona nightlife and Daytona beaches as well. I live a different lifestyle now then I did =) I would go to the trance clubs though bc I love that kind of music
 
Subbed, I will come back and catch up on reading before trying to make any comments but I am in this bad boy for sure.
 
MrKleen73 said:
Subbed, I will come back and catch up on reading before trying to make any comments but I am in this bad boy for sure.
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Great to have your expertise in here Chris.

March 18th 2011 Right Shoulder, biceps

Standing side lateral 20lbs=12x's, 20lbs=10x's, 35lbs=10x's
Bent over side lateral 20lbs=12x's,m 20lbs=10x's, 35lbs=11x's

Standing barbell curl 115lbs=10x's, 115lbs=10x's
Seated concentration curl 20lbs=10x's, 20lbs=10x's, 35lbs=5x's

Supplements
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 4 scoops
Glycobol- two capsules
 
Match 19th 2011 Abs, cardio

3 sets crunch
3 sets reverse crunch
Cardio 20 minutes(light cardio) just to get blood movie

*got a cold as well so took it easy

Supplements
Stoked- 4 capsules
Testopro-4 capsules(just added this on )
Recoverpro- 4 scoops
Hghpro-4 capsules
 
John Smeton said:
Match 19th 2011 Abs, cardio

3 sets crunch
3 sets reverse crunch
Cardio 20 minutes(light cardio) just to get blood movie

*got a cold as well so took it easy

Supplements
Stoked- 4 capsules
Testopro-4 capsules(just added this on )
Recoverpro- 4 scoops
Hghpro-4 capsules
Click to expand...

A lot if people get spring colds...:boggled:
 
March 20th off day

Stoked- four caps
testopro four caps
Hghpro- four caps
Recoverpro- 3-4 scoops


March 21st 2011 Back, traps

Wide grip close-grip under grip pull-downs(Yates form)
200lbs=8x's, 210=6x's(2 partials)
Underhand grip chinups
body-weight+30lbs=4x's(i partial), body-weight=8x's

T bar rows(using 25 lbers for greater range of motion)
6(25')=10x's, 7(25's)=9x's
underhand widegrip cable rows
100lbs=10x's, 130lbs=10x's
One arm dumbbell rows
115=8x's, 125lbs-10x's

Supplements
Stoked- 4 capsules
Testopro-4 capsules(just added this on )
Recoverpro- 6 scoops
Hghpro-4 capsules
Glycobol- two capsules
 
March 22nd 2011 Chest, triceps

Incline smith 185=10x's, 225lbs=5x's *of course I did not push it in my current condition
Incline dumbbell 90lbs=10x's, 90lbs=6-7x's
Decline barbell 250=5 x's (actually 5 negatives, 4 positives)
Dumbbell fly 40lbs=10x's, 50 lbs=7x's

Triceps rope pushdown 130lbs=10x's
Lying triceps extension 95lbs=10x's, 115lbs=4-5
close grip press on nautilus machine 130lbs=10x's
Dips (bodyweight) 12-14, 8

Supplements
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 4-5 scoops
Hghpro-4 capsules
Glycobol- two capsules
 
March 23 nd 2011 off day abs @ gym, (grass mowing for a good hour)

three sets of crunch type movements
three sets of reverse type movements
 
Keep up the good work John!
 
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
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Demodex Mange 99% sure of it. If it were any other skin condition they would have allowed her to adopt if she would pay the vet bill for treatment. I won't subject you to the pictures of what happens when these pups reach maturity and go into heat or become stressed about anything. It is a genetic skin condition that the skin will actually blister and fall off in chunks, not the hair the skin. You can treat them with a dip when it happens but only if you catch it in time and if you don't prepare to have your heart broken and want to shoot the dog yourself just to put it out of it's misery. I had a female that had this we didn't know until she went into heat and was pregnant. She almost died during and then again after. Was absolutely horrible. She started getting it again after they were born, all the puppies ended up with it and we ended up having to put all of them and the mother down. It truly is a flesh eating mange that reacts to stress or hormones. If that is the case euthanasia is the only merciful option.

John Smeton said:
I used to lunge in my first few years of training. I still may throw them from time to time and I feel my legs respond better to hack squats, leg press, leg extensions more than anything. I feel smiths isolate the legs better than barbell

In fact I haven't barbell squatted since I started two months or so ago in years and got my legs at an all time 29.5 inches. so I dont think they are necessary for myself and dont think they produce the most leg growth for myself.

I may be visiting New Symra beach this summer so maybe we can hangout, Ill probally be taking a rest or deload week that week and living it up.

Back when I was 19 and 20 I used to visit a friend in NSB and we used to explore NSB and go to Daytona nightlife and Daytona beaches as well. I live a different lifestyle now then I did =) I would go to the trance clubs though bc I love that kind of music
Click to expand...

Squats don't do too much for my quads at all. Lunges will help you with seperation, shape and keeping all of your stabilizer strong for functional strength. Not so much a mass exercise.

John Smeton said:
Everyone keep Don and his Mother in your prayers , he will be missed until he is back, hes helping his mom who had an accident
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Hope everything is okay with him.

So John any plans to bring the abs out for summer or are you sticking right at the BF% in the pics year round except for a show. That BF is about perfect for gaining quality mass and knowing what you actually have under it.

Also we are coming up on the six week mark from your shot aren't we? When do you go back in to the Dr for that follow up?
 
MrKleen73 said:
Demodex Mange 99% sure of it. If it were any other skin condition they would have allowed her to adopt if she would pay the vet bill for treatment. I won't subject you to the pictures of what happens when these pups reach maturity and go into heat or become stressed about anything. It is a genetic skin condition that the skin will actually blister and fall off in chunks, not the hair the skin. You can treat them with a dip when it happens but only if you catch it in time and if you don't prepare to have your heart broken and want to shoot the dog yourself just to put it out of it's misery. I had a female that had this we didn't know until she went into heat and was pregnant. She almost died during and then again after. Was absolutely horrible. She started getting it again after they were born, all the puppies ended up with it and we ended up having to put all of them and the mother down. It truly is a flesh eating mange that reacts to stress or hormones. If that is the case euthanasia is the only merciful option.



Squats don't do too much for my quads at all. Lunges will help you with seperation, shape and keeping all of your stabilizer strong for functional strength. Not so much a mass exercise.


Hope everything is okay with him.

So John any plans to bring the abs out for summer or are you sticking right at the BF% in the pics year round except for a show. That BF is about perfect for gaining quality mass and knowing what you actually have under it.

Also we are coming up on the six week mark from your shot aren't we? When do you go back in to the Dr for that follow up?
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Thanks for this , Ill have to ask the humane society if the brown puppies they put to sleep were Demodex Mange

I am sticking close to the body-fat in this picture. I do not know about competing this year , time will tell, shoulder has to be healed up.

My Orthopediac is letting it heal on its own, he said he thinks that would make me happier , being that if I had surgery it may take longer to heal. That said, if I had surgery it would be a good six months.
 
March 24th 2011 Calves, quads and hamstrings

Seated Calve raises(barefoot) 45+45+5=6,
shoes on-more of a power movement) 45+45+45+5+5=7x's
leg press calves 4 plates(thats per side)=10x's, 4 plates=8x's

Body-master Leg extensions 120lbs=12x's
Leg press 6 plates(perside)=6x's, 6 plates=6x's
Hack squats 315 or 3 plates per side=12x's

Bodymasters seated leg curl 190lbs=10x's
lying decline dumbbell curl 30lbs=8x's
strait leg dead lift (yates way) 275=12x's
Incline GHR(two part movement) 5x's twas spent!

Supplements
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 3-4 scoops
Hghpro-4 capsules
Glycobol- two capsules
Maniac- one scoop pre workout
 
Nice! I haven't done barefoot calf raises in forever...Definitely allows for a far greater stretch!
 
punthra said:
Nice! I haven't done barefoot calf raises in forever...Definitely allows for a far greater stretch!
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Ive been doing them a good 3 years now and a tendon on the bottom of my foot acts up and I can feel a tearing coming on so I put my shoes on when I feel this.

(its particularly on donkey calve raises I can do seated calve barefooted fine)




March 25 th 2011 Shoulders(right side only), biceps, traps

Right side standing side laterals 25lb=10x's, 25lbs=10x's
Bent over side laterals 25lbs=10x's, 30lbs=10x's, 30 lbs=12x's

Traps
behind the back upright rows
185lbs=10x's, 225lbs=8x's

Biceps
Barbell curl 135lbs=10x's, 115lbs=10x's
Preacher dumbbell curls 35lbs -7x's, 30lbs=7x's
concentration curls 25lbs=10x's, 25lbs=10x's

Supplements
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 3-4 scoops
Hghpro-4 capsules
Glycobol- two capsules
 
John Smeton said:
Ive been doing them a good 3 years now and a tendon on the bottom of my foot acts up and I can feel a tearing coming on so I put my shoes on when I feel this.

(its particularly on donkey calve raises I can do seated calve barefooted fine)

March 25 th 2011 Shoulders(right side only), biceps, traps

Right side standing side laterals 25lb=10x's, 25lbs=10x's
Bent over side laterals 25lbs=10x's, 30lbs=10x's, 30 lbs=12x's

Traps
behind the back upright rows
185lbs=10x's, 225lbs=8x's

Biceps
Barbell curl 135lbs=10x's, 115lbs=10x's
Preacher dumbbell curls 35lbs -7x's, 30lbs=7x's
concentration curls 25lbs=10x's, 25lbs=10x's

Supplements
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 3-4 scoops
Hghpro-4 capsules
Glycobol- two capsules
Click to expand...

John you often comment on the safety so I feel I should comment here, ANY type of upright row is bad for your shoulders and causes impingement of the joints and rotator cuff. You would be better off doing regular or even better incline bench shrugs.
 
MrKleen73 said:
John you often comment on the safety so I feel I should comment here, ANY type of upright row is bad for your shoulders and causes impingement of the joints and rotator cuff. You would be better off doing regular or even better incline bench shrugs.
Click to expand...

I thought the same thing Chris and when I do them I feel no pain. That said, maybe it still is effecting the shoulder and I want to do everything possible to get this shoulder better so I will cut these out just to make 100 % sure. Thank you

March 26th 2011 cardio , (Physical therapy and tennis ball rolling)

cardio 40 mins, 20 elliptical, 20 cardio calves (A way to bring up calves I learned from Dante aka the Dc guy)

Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 4 scoops
 
I'm not totally sold that upright rows cause shoulder issues, i find db upright rows work just fine and allow a free range of motion to work with....But that could just be me.
 
March 27th 2011

cardio 30 minutes, vaccums 3 sets 20 second hold each

Supplements
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 3 scoops
Hghpro-4 capsules


March 28th 2011 Back, traps

undergrip pulldowns(Yates way)
ez bar 200lbs=7x's
regular bar 210lbs=7x's
undergrip chinups 20 lbs attached =8x's, 20lbs = 5x's(2 partials)

T bar row(25 lbs plates for greater rom) 6(25)=10x's, 7(25)=10x's
Nautilus one arm row machine 200lbs=10x;s, 250lbs=10x's
Rack Deadlift(at shins) 365=12x's

Barbell shrugs 225lbs=10x's, 315lbs=12x's
incline dumbbell shrugs 75lbs=10x's, 75lbs=10x's
(Thanks for recommending this exercise Chris I feel it working the upper traps like no other trap exercise)

Supplements
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 3-4 scoops
Maniac- one scoop pre workout
Hghpro-4 capsules
Glycobol- two capsules
 
punthra said:
I'm not totally sold that upright rows cause shoulder issues, i find db upright rows work just fine and allow a free range of motion to work with....But that could just be me.
Click to expand...

They work my Traps a bit too much which means trouble for me.
 
punthra said:
I'm not totally sold that upright rows cause shoulder issues, i find db upright rows work just fine and allow a free range of motion to work with....But that could just be me.
Click to expand...

I think so as well especially if you don't try to take the elbow over the shoulders. That is the only way I will do them now is with dumbbells and only to shoulder height.
 
March 29th 2011 Chest, wait 5 mins and take a recovery drink then Triceps

Incline smith 205lbs=9x's (of course not going to failure on chest exercises)
Incline dumbbell press 95lbs=8x's, 90lbs=8x's
Decline barbell 225=9x's *mild shoulder pain* cutting this exercise out
Dumb bell fly 45lbs=9x's* pain had to stop * cutting this exercise out

Triceps Pushdowns 140lbs=9x's
dips bodyweight 9, 45 lbs=7x's, bw=7x's
Larry scott tricep cable extensions 140lbs=10x's
Behind the back dips(bodyweight) 13x's, 12x's

Supplements
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 3-4 scoops
Hghpro-4 capsules
Glycobol- two capsules

March 30 2011 30 mins cardio(interval) elliptical

Supplements
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 3-4 scoops
Hghpro-4 capsules
 
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