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AI Sports Nutrition kicks ass By John Smeton

So did you notice anything from the recovery drink before the triceps work?
 
MrKleen73 said:
So did you notice anything from the recovery drink before the triceps work?
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Its something I picked up from Charles Glass he says if you train a body part with triceps wait 5 minutes in between that body part and triceps(whether it be chest or shoulders) and sip on a recovery drink, (not too many carbs like around 25 , Bcaa's, creatine, maybe some glutamine or beta alanine,whatever works for you) and it causes triceps exercises to be about 20 % stronger than if the trainee would go strait into triceps.

If you can afford to do this and have the time, yes I feel I am a bit stronger on triceps, I do feel a slight dip in energy levels probably due to the insulin spike intra workout, this is the only day Ill do this intra recovery drink on.
 
John Smeton said:
Its something I picked up from Charles Glass he says if you train a body part with triceps wait 5 minutes in between that body part and triceps(whether it be chest or shoulders) and sip on a recovery drink, (not too many carbs like around 25 , Bcaa's, creatine, maybe some glutamine or beta alanine,whatever works for you) and it causes triceps exercises to be about 20 % stronger than if the trainee would go strait into triceps.

If you can afford to do this and have the time, yes I feel I am a bit stronger on triceps, I do feel a slight dip in energy levels probably due to the insulin spike intra workout, this is the only day Ill do this intra recovery drink on.
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The extra rest would get some to the credit I suppose but why triceps apposed to other muscle groups...
 
DreamWeaver said:
The extra rest would get some to the credit I suppose but why triceps apposed to other muscle groups...
Click to expand...

will give my thoughts later on this

March 30th 2011 Cardio 30 minutes

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

March 31st 2011 Calves, quads, hams

seated calve raises
(barefoot) 45+45+5=6x's, 10x's, 45+45+25+5=9x's
(shoes on) 45+45+45+25+5=4x's (1 partial)
Leg press calves 4 plates(per side)=8x's, 5 plates=5, 4 , 3 plates =9x's

Nautilus Leg extensions 110lbs=10x's, 130lbs=10x's
Leg press (wide stance) 6 plates=12x's
barbell squat 225lbs=10x's

Seated Leg curl 180lbs=6x's (slow t.u.t)
Dumbbell stiff leg deadlift (somewhat wider stance) 100lbs=10x's, 115lbs=6x's
Leg curl(+3) 110lbs=5 (+3)
Glute ham raise(bottom , long stretch) 10

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

April 1st 2011 Shoulders, biceps, forearms

light stead side laterals 5lbs=2 sets (holding out at sides for a looong time to help keep some blood in there..*this doesnt seem to bother my shoulder
*Right side*
standing laterals 20lbs=12, 20lbs=12
cable laterals 20lbs=10x's, 20lbs=9x's
Bent over stead laterals 15lbs=10x's
bent over standing 20lbs=12x's, 20lbs=15x's, 20lbs=15x's
cables 20lbs=8 x's(2 partials, 20lbs=8x's(2 partials)

* I have to say for myself shoulders seems like a bodypart if I push too hard and heavy I get a shoulder situation. It may be best from now on the work them with more volume, I am not a big volume guy, I have train high intensity for years and I think my shoulders respond to more volume so I think that is in the cards for shoulders. I can only listen to my body and it seems to tell me on shoulders" dont use balls out training on me use more volume." That said other body-parts are fine for balls out training it seems.

(I cant wait to be pain free/no injuries in my whole body again)

Biceps
Dumbbell curl 60lbs=6x's, 50lbs=10x's
Preacher ez bar curl (close-grip for outer bis) 75lbs=9x's
nautilus preacher 120lbs=10x's, 110lbs=10x's
concentration curls 25lbs=10x's, 20lbs=10x's, 25lbs=10x's

forearm
one arm cable reverse curl 40lbs=6x's
behind the back barbell curl 135lbs=10x's

Supplements
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 3 scoops
Hghpro-4 capsules
Glycobol-one cap
 
April 2 nd 2011- worked all day walking well 6 hours in wal mart- so I burned some calories doing a Tony the tiger promotion

supplements
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 3 scoops

April 3nd 2011, calves, cardio
Calves
seated calve riase(barefoot) 45+45=5=6, 5
Leg press calves 4 plates=10x's, 8 x's(2 partials)

Cardio Calves(a calve technique that involves cardio) 10 minutes
outside run- 2 miles strait run

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


April 4th 2011 Back traps
Close grip undergrip pulldowns 200lbs=10x's(on video), 210lbs=7x's
Underhand chinups (bodyweight +25)- on video

T bar rows (25's for greater range of motion) 6 plates=10x's(couple partials at end)- on video, 7 plates 8 x's
Nautilus one arm row 250lbs=10x's, 200lbs=10x's(focusing on the hold and slow and controlled)
Rack deads at Shin 385-9x's-on video

Traps Seated dumbbell shrug 90lbs=8x's
Incline dumbbell shrugs(hits the top traps like no other exercise for me) 80lbs=10x's

Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 3 scoops
Hghpro-4 capsules
Glycobol- two capsules
Maniac-one scoop
 
Your taking something called Manic???? Sounds depressing...LOL!
 
here is some of a back workout today

no my grill isnt like that that is a mouthpiece, with the t bars I went much heavy I was just emphasizing form and squeezing the back

Invalid Link Removed
 
i was joking big guy!
 
* I am doing vacuums everyday*


April 5th 2011 Calves, chest, triceps

leg press calve raise 4 plates=10x's, 5 plates=8x's, 8x's
seated calve raise(barefott) 45+45+25=4, 45+45+5+7x's, 7x's

Chest
Incline smith 185=10x's
Incline dumbbell 90lbs=8x's, 95lbs=8x's, 90lbs=4x's
Nautilus fly machine 110lbs=9x's(2 partials)
widegrip pushups(on dumbbells) 20x's

Triceps

Tricep rope pushdown
150lbs=8x's, 140lbs=7x's
Dips (bodyweight BW)=8, bw+25=10x's, bw+25=10x's
Larry Scott Tricep extensiuons 140lbs=10x's
(one arm) 50lbs=10x's, 60lbs=6x's, 60lbs=4x's

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


April 6th 2011 lawn mowing 1.5-2 hours

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

April 7th 2011 Quads, Hams

Nautilus leg extensions 130lbs=10x's, 150lbs=10x's
Leg press(closer stance) 5 plates=10x's, 6 plates=10x's
Hack squat(closetsnace) 3 plates=10x's, 2plates+25=6x's
Barbell lunge 95lbs=9x's, 95lbs=10x's

Hammies
Bodymaster seated leg curl 180lbs=9x's,
dumbbell stiff leg deadlift(Dorian Yates way) 100lbs=9x's, 115lbs=5x's
Lying leg curl 130lbs=6x's, 130lbs=5x's , 130lb-partials=6x's
Glute ham raises(bottom movement) =10x's

Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 4 scoops
Hghpro-4 capsules
Glycobol- three capsules
Maniac-one scoop
 
* I start Manual therapy Monday-Thanks to Jay Cutler for recommending it

April 8th 2011 side and rear delts, biceps, calves

*I am trying the shortened range of motion*

(right side only) (just to maintain right side a bit) (and I do visualization for my left side)
standing side laterals 25lbs=12x's, 25lbs=13x's
cable side laterals 20lbs=12x's, 20lbs=11x's(4 partials)
Bent over cable laterals 20lbs=11(5 partials), 25lbs=6(6 partials)
Bent over dumbbells 20lbs=15x's, 30lbs=12x's(10 partials)

Biceps
Standing barbell curl 125lbs=10x's, 125lbs=10x's
Nautilus preacher curl(close grip) 120lbs=15x's, 120lbs=8x's partials or shortened range of motion 120lbs=20x's
Concentration curl 30lbs=10x's, shortened rom=30lbs=15x's

Calves
dumbbell between feet reverse raises 50lbs=12x's 15x's, 18x's
Donkey Calve raises 275=10x's, shortened 275=10, 315lbs=12x's

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


April 9th 2011- 45 minutes slower jog
Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 1-2 scoops
Hghpro-4 capsules
Motivate- two capsules
 
John Smeton said:
* I am doing vacuums everyday*


April 5th 2011 Calves, chest, triceps

leg press calve raise 4 plates=10x's, 5 plates=8x's, 8x's
seated calve raise(barefott) 45+45+25=4, 45+45+5+7x's, 7x's

Chest
Incline smith 185=10x's
Incline dumbbell 90lbs=8x's, 95lbs=8x's, 90lbs=4x's
Nautilus fly machine 110lbs=9x's(2 partials)
widegrip pushups(on dumbbells) 20x's

Triceps

Tricep rope pushdown
150lbs=8x's, 140lbs=7x's
Dips (bodyweight BW)=8, bw+25=10x's, bw+25=10x's
Larry Scott Tricep extensiuons 140lbs=10x's
(one arm) 50lbs=10x's, 60lbs=6x's, 60lbs=4x's

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


April 6th 2011 lawn mowing 1.5-2 hours

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

April 7th 2011 Quads, Hams

Nautilus leg extensions 130lbs=10x's, 150lbs=10x's
Leg press(closer stance) 5 plates=10x's, 6 plates=10x's
Hack squat(closetsnace) 3 plates=10x's, 2plates+25=6x's
Barbell lunge 95lbs=9x's, 95lbs=10x's

Hammies
Bodymaster seated leg curl 180lbs=9x's,
dumbbell stiff leg deadlift(Dorian Yates way) 100lbs=9x's, 115lbs=5x's
Lying leg curl 130lbs=6x's, 130lbs=5x's , 130lb-partials=6x's
Glute ham raises(bottom movement) =10x's

Stoked- 4 capsules
Testopro-4 capsules
Recoverpro- 4 scoops
Hghpro-4 capsules
Glycobol- three capsules
Maniac-one scoop
Click to expand...

I like the barbell lunges but I can't do 95lbs. Nice job John.
 
Good to see you trying the shorter range of motion on a few things, any impressions so far?
 
MrKleen73 said:
Good to see you trying the shorter range of motion on a few things, any impressions so far?
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not thus far, first week only. I actually think it can cause some muscle growth, of course I dont think it will work all the time just like anything else, like balls out high intensity training all the time can cause injuries if the trainee does not back down intensity sometimes.

I think its tool to add in occasionally and useful for injuries maybe

what are your thoughts on this ?

everyone s thoughts are welcomed
 
DreamWeaver said:
I hate the fuggers... not too flexible these days...
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I dont think they are that useful for legs as I am more under the opinion of higher intensity for certain body-parts , however they make my glutes sore like no other and they make work the tie in of hams and quads so I stay opened minded.

My training partner George and I trade off in exercises sometimes
 
John Smeton said:
not thus far, first week only. I actually think it can cause some muscle growth, of course I dont think it will work all the time just like anything else, like balls out high intensity training all the time can cause injuries if the trainee does not back down intensity sometimes.

I think its tool to add in occasionally and useful for injuries maybe

what are your thoughts on this ?

everyone s thoughts are welcomed
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Well I think these are great for growth of course I am not sure how much shorter range of motion you are talking about. One of the biggest guys at my gym only uses abbreviated ROMS, Many professional level body builders also including Ronnie Coleman and Branch Warren to name a few.

My ortho told me to use them and I would be able to continue growing and getting stronger without hurting my joints as bad. I get a better contraction from them. No lock out nor over-stretching allows more resistance to be used stimulating more growth with less danger. A muscle fiber either contracts or it does not more muscle fibers are needed to move heavier weight even if through a shorter range of motion. Excessive range of motion under heavy weight is asking for injury. Think of the powerlifting bench they shorten the ROM drastically with the excessive arch of the back and it is much better on the elbows and shoulders under the weight. All of this came from my ortho who is not only a sports specific ortho but the head of the Houston Orthopedic association. He told me I can change how I lift and keep growing or I can stick to insisting on lifting heavy weight through a full ROM and be his best customer, that my body could no longer take training incorrectly like it could when I was younger. I have only cut out the top and very bottom range of most of my lifts. As I get stronger again I will be able to tell you more but I feel more in control stopping short of lockout or going into lock out very smoothly, and not trying to pull as deep as I was before on pulling movements. Now where I used to let the weights stretch me I stop short of that and hold for a second and change direction. The mind muscle connection seems stronger this way too. I don't sit on my calves when I squat and my knees don't bitch at me. I think we get stuck in dogmatic idea of what training was taught to us instead of what functional and safe training is. I was an avid ROM guy, to the point I wore my joints down with heavy weights and truly excessive ranges of motion. I have a hard time dismissing the notion that I don't have to go through that excessive ROM and can still add muscle. I still find myself slipping into the longer strokes every once in a while. Yet I can say that my muscles get fully taxed with the slightly shorter ROM. It is somethng I am working on but the science says very simply a muscle fiber contracting contracts with 100% force or none at all and more fibers are only recruited through more resistance and or time under tension as the original ones exhaust themselves. The increased ROM only adds time under tension, and extra stress on the muscle insertions and joints.

Work on flexibility by stretching not when you are moving working weights.

John Smeton said:
I dont think they are that useful for legs as I am more under the opinion of higher intensity for certain body-parts , however they make my glutes sore like no other and they make work the tie in of hams and quads so I stay opened minded.

My training partner George and I trade off in exercises sometimes
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Lunges are excellent for legs and glutes. Great for shaping and creating balance and functionality however I would not say they are an exercise to use for mass. Great for energy expenditure. Now if done the way that Ronnie or Jay Cutler do which is with heavy weight and once again a shortened ROM then yes they can be great for building mass, but a deep lunge no, and maximum weight should not be attempted with a full deep ROM in them. To many variables and planes of motion putting the knee in an unstable position with not real safe way to back out if failing.

Nice video too although for your rack deads try letting the bar come to a rest with each rep Hence the word Dead, it is supposed to be a dead stop. I could see the bar bounce a good 2-3 inches on each rep coming up off of the flexible support pins, taking some of the work away from you but also more importantly causing an unnecessary jarring to you when the weight becomes taught again suddenly which could be very dangerous.
 
Very Good insight on the first paragraph Chris and Ill try this and see how it treats prevention of injuries and maybe even aids in healing. still doing a pretty good range of motion, just not locking out (and nothing that causes pain). I am a full rom guy myself and have worked on range of motion all these years to make it full. Now its time to take it further with the slighlty shorter range of motion and just feeling where the muscles are worked the best.

Check out what Jason huh has to say about this

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also yes I agree on the lunge form if going full rom. I see what you mean on the rack deads. noted.
 
April 11th 2011 Back, traps

Closegrip lat pulldown 200lbs=10x's( 5 abbreviated rom(AROM)), 210lbs=5(5AROM)
closegrip chinup bw+25lbs=5x's (7 partials), 15lbs=4(9 partials)

T bar rows (25lb plates) 7 plates=12x's, 6 plates(focusing on real good form) =10x's
Cable row 150lbs=5
One arm dumbbell row 100lbs=12x's, 125lbs=10x's

Seated dumbbell shrug 90lbs=12x's, 100lbs=10x's, 110lbs=8x's

Supplements
Hghpro- four capsules
Glycobol- two capsules
Recoverpro- three scoops
Maniac-one scoop
Testopro- four capsules
Stoked-four capsules


April 12 th 2011 Calves, Chest, Triceps

Seated Calve (barefooted) 45+45+5=8x's, 45+45+5=10x's, AROM 45+45+5=15
Leg press calves 5 plates=8, 5 plates AROM=20x's, 6 plates AROM=20x's

Incline Dumbbell press 100lbs=8x's, 100lbs=6x's, 90lbs=8x's
Decline barbell 225=9x;s, 245=6x's
Pushup(wider) 20, 10
Flat dumbbell flies 25lbs=15x's, 35lbs=10x's 45lbs=2 then pain so I immediately35-40 lbs seems to be my current threshold on this movement ceased

Pushdown 130lbs=10x's
tricep Dips bodyweight plus 25lbs=7x's
Lying tricep extensions 105lbs=7x's (3 AROM)
Bench dip 10, 15
reverse grip triceps bar 90lbs=15x's

Supplements
Hghpro- four capsules
Glycobol- two capsules
Recoverpro- three scoops
Maniac-one scoop
Testopro- four capsules
Stoked-four capsules
 
John Smeton said:
Very Good insight on the first paragraph Chris and Ill try this and see how it treats prevention of injuries and maybe even aids in healing. still doing a pretty good range of motion, just not locking out (and nothing that causes pain). I am a full rom guy myself and have worked on range of motion all these years to make it full. Now its time to take it further with the slighlty shorter range of motion and just feeling where the muscles are worked the best.

Check out what Jason huh has to say about this

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also yes I agree on the lunge form if going full rom. I see what you mean on the rack deads. noted.
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Yah I believe you can feel your way through this and come up with where and when you feel the proper contraction....
 
DreamWeaver said:
Yah I believe you can feel your way through this and come up with where and when you feel the proper contraction....
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Exactly, I do my reps a little slower than he was also but that is more injury prevention. A book you may really want to look into is Beyond Brawn II it is honestly one of the best no hype, no bs weight lifting muscle building books I have ever put my hands on and that is saying a lot considering how many I have read. Nothing gimmicky in it, everything is about basics and progression and program design and how to not get yourself injured so that you can continue to make progress instead of having major push times where you exhaust your capability to recover and end up having to take several steps back.
 
MrKleen73 said:
Exactly, I do my reps a little slower than he was also but that is more injury prevention. A book you may really want to look into is Beyond Brawn II it is honestly one of the best no hype, no bs weight lifting muscle building books I have ever put my hands on and that is saying a lot considering how many I have read. Nothing gimmicky in it, everything is about basics and progression and program design and how to not get yourself injured so that you can continue to make progress instead of having major push times where you exhaust your capability to recover and end up having to take several steps back.
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I'm my worst enemy sometimes, I'm getting smarter and not doing too much higher volume stuff, I know muscle saturation looks like a handful but you can complet it in 45-50 minutes. It's really more about intensity. Last summer I went on this quest to get back some of my old numbers and tore myself apart!! I just can't lift like that anymore I have to work withn the confines of who I am at this time. So I may do some reading cuz it sounds like what you're talking about is what I should be doing.
 
DreamWeaver said:
I'm my worst enemy sometimes, I'm getting smarter and not doing too much higher volume stuff, I know muscle saturation looks like a handful but you can complet it in 45-50 minutes. It's really more about intensity. Last summer I went on this quest to get back some of my old numbers and tore myself apart!! I just can't lift like that anymore I have to work withn the confines of who I am at this time. So I may do some reading cuz it sounds like what you're talking about is what I should be doing.
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Yes, one of the big premises is weight progression, however the progression can be at a set 85% of a max for a rep range if you want. You add micro weights adding 1 lb to a lift each time you perform it if you can. The idea is for that 1 lb increase to basically feel exactly the way the last weight did, never EVER compromising form to get the rep in. Jumps of 5-10 lbs are extreme when you are already close to your max for a rep range, the micro weights allow you to move up without killing the CNS with a big jump. Everything he speaks about is to keep you in the gaining portion of your workout for as long as possible by employing the very conservative progression of resistance. It gives you the basics but allows you the latitude to design your own programs and choose rep ranges you like the most or you feel you benefit from the most. Rep speed is such you should always be able to do a pause test in the middle of any rep at any point in the rep you should have the control to stop the weight and pause at the exact point intended. If you pass that point or can not pause it at all you are moving to fast or are using a weight that is too heavy for you to be lifting safely over the long haul.

It is an amazing book, just my synopsis may not paint it into an exciting light but once you read the book you will see. I am on my second time reading through it now and I will more than likely reread it again when done. A lot of information, and a lot of things to retrain yourself on. It is also the book that goes with that E-Book I sent you on exercise form.
 
MrKleen73 said:
Yes, one of the big premises is weight progression, however the progression can be at a set 85% of a max for a rep range if you want. You add micro weights adding 1 lb to a lift each time you perform it if you can. The idea is for that 1 lb increase to basically feel exactly the way the last weight did, never EVER compromising form to get the rep in. Jumps of 5-10 lbs are extreme when you are already close to your max for a rep range, the micro weights allow you to move up without killing the CNS with a big jump. Everything he speaks about is to keep you in the gaining portion of your workout for as long as possible by employing the very conservative progression of resistance. It gives you the basics but allows you the latitude to design your own programs and choose rep ranges you like the most or you feel you benefit from the most. Rep speed is such you should always be able to do a pause test in the middle of any rep at any point in the rep you should have the control to stop the weight and pause at the exact point intended. If you pass that point or can not pause it at all you are moving to fast or are using a weight that is too heavy for you to be lifting safely over the long haul.

It is an amazing book, just my synopsis may not paint it into an exciting light but once you read the book you will see. I am on my second time reading through it now and I will more than likely reread it again when done. A lot of information, and a lot of things to retrain yourself on. It is also the book that goes with that E-Book I sent you on exercise form.
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Yah I tried to download that but had trouble with it, it wasn't in my downloads when I was done....
 
April 13th 2011

one hour yard mowing, 1 mile fast run

Supplements
Hghpro- four capsules
Recoverpro- three scoops
Testopro- four capsules
Stoked-four capsules

April 14th 2011 Quads , hams

Nautilus leg extensions 120lbs=10x's, 130lbs=10x's
Leg press(closer stance) 6 plates=10x's, 6 plates=10x's
Hack squat (close, focus on squeezing the quads) (last week I did 315 =10x's easy so yeah i can muster that weight up;however today was all about the contraction-squeeze) 275=12, 275lbs=10x's

Nautilus leg curl 120lbs=8x's, 130lbs=6x's
Sldl (Yates way) 275lbs=11x's
Seated leg curl 170lbs=11x's
Glute ham raise =(full movement, pause at bottom)=11x's

Supplements
Hghpro- four capsules
Glycobol- two capsules
Recoverpro- three scoops
Maniac-one scoop
Testopro- four capsules
Stoked-four capsules


April 15th 2011 at another cities YMCA Shoulders, Biceps, Calves

Right side
Standing db laterals 20lbs=10x's, 25lbs=12x's, 25lbs=15x's, 25lbs=13x's

Biceps
Standing db curl 55lbs=10x's, 55lbs=10x's
preacher db curl 25lbs=10, 30=9 AROM 30lbs=11x's
concentration curls 30lbs=10x's, 30lbs=10x's

Calves
Db between feet 40lbs=18x's, 50=20, 60=10
Seated calves barefooted 3 plates=8x's, 3 plates=8x's * slightly AROM* no long stretch at bottom
Rotary calf machine barefoot 310lbs= ~, shoes on 390lbs= ~

Supplements
Hghpro- four capsules
Glycobol- two capsules
Recoverpro- four-five scoops
Testopro- Three capsules *ran out*
Stoked-four capsules
 
I moved in with my Grandmother this weekend to take care of care and dont have internet until later maybe this coming week.

I also have been aiming to overcome a shoulder challenge for 16 months now and tried everything, pt, chiro,, everything and will be driving 4 hours to go to ART Therapy , which they do not do in my area. It is one of the only things that super helped my elbow get better in 2008-2009.
 
Good luck John and good to see you taking care of family. Hopefully they can get that shoulder squared away for you.
 
April 16th 2011 cardio 40 mins hard interval-haven't done it this hard since Oct-Nov

Supplements
Hghpro- four capsules
Recoverpro- two scoops
Stoked-four capsules

April 17th 2011 cardio 3 mile run lighter interval than the day before

Hghpro- four capsules
Recoverpro- two scoops
Stoked-four capsules

April 18 th 2011 Back, Traps

Closegrip underhand pulldown(yates way) 210lbs=8x's ( 3 partials), 210lbs=6x's
Closegrip chinup bw+30lbs=4x's (10 AROM), bw=6x's(5 arom)

T bar rows (using 25lbs plates) 6 plates+10=12x's, 7 plates+10=10x's
Nautilus one arm row 200lbs=10, 250lbs=10

Traps
Seated Db shrug 70=9, 105=10x's
Incline db shrug 90lbs=12x's

Hghpro- four capsules
Recoverpro- three scoops
Stoked-four capsules
 
HIIT is a guaranteed way for me to shed some unwanted weight even when I'm trying to bulk up some. I love it!
 
Nice HIIT will definitely help with fat loss and conditioning. I like to treat my HIIT workouts like a lift and get in some good aminos right before I start. Keep everything on the anabolic Up and Up! As a matter of fact I plan to do some hill sprints today. Should stimulate the legs nicely.
 
MrKleen73 said:
Nice HIIT will definitely help with fat loss and conditioning. I like to treat my HIIT workouts like a lift and get in some good aminos right before I start. Keep everything on the anabolic Up and Up! As a matter of fact I plan to do some hill sprints today. Should stimulate the legs nicely.
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I did a lot of HITT last year and none this year, I seem to be more succesful without it but that is not the only factor... my protein has been around or over 300 grams right through prep and I am taking in slightly more BCAA's I believe. However for me HITT = unecessary, moderate cardio does the job. As long as I put my time in it works out fine.

I was planning on some, but when I started getting sick it was simply not possible so I kept with the moderate cardio.
 
Oh absolutely and with the ridiculous amount you get with all the walking adding in HIIT would be asking for a cortisol parade. HIIT should be done sparingly, and also with the mindset of increasing conditioning as well as energy expenditure. If you don't have a lot of time HIIT is great but I have no problems losing weight with any form of cardio I do as longs as it is consistent. I will probably only do 1 - 2 HIIT workouts in a week. One to run the hill and one perhaps in the pool swimming the length of it then walking back.
 
MrKleen73 said:
Oh absolutely and with the ridiculous amount you get with all the walking adding in HIIT would be asking for a cortisol parade. HIIT should be done sparingly, and also with the mindset of increasing conditioning as well as energy expenditure. If you don't have a lot of time HIIT is great but I have no problems losing weight with any form of cardio I do as longs as it is consistent. I will probably only do 1 - 2 HIIT workouts in a week. One to run the hill and one perhaps in the pool swimming the length of it then walking back.
Click to expand...

Yah I have nothing against HITT it's just that when you're as brokien down as I got it's pretty tough to pull them off... If I am feeling more energetic and not on such a low deficit then HITT becomes feasible and yes just a session here and there. Recomp may be a better time with the purpose of reducing the total time spent on cardio....
 
DreamWeaver said:
Yah I have nothing against HITT it's just that when you're as brokien down as I got it's pretty tough to pull them off... If I am feeling more energetic and not on such a low deficit then HITT becomes feasible and yes just a session here and there. Recomp may be a better time with the purpose of reducing the total time spent on cardio....
Click to expand...

That is a good point , use it sparingly.

My experience last year I did hitt intervual cardio for 40 minutes 4-5 days per week, from about weeks 16-2 weeks out, and I lost 30 lbs and thought I would weigh more.


April 18th 2011 Calves, Chest...triceps

Calves
Seated calve riase (barefoot) 45+45+5=10, 45+45+25+5=8, AROM 45+45+25+5=15x's
Leg press toe raises 6 plates=4x's AROM 6 plates=20x's, 7 plates=15x's

Chest *as you can see chest training is limited got to do the exercises I can work with*
Incline Dumbbell press 105lbs=6x's, 95lbs=8x's
Flat dumbbell press( shoulder pain when getting db;s into position after that twas fine) 95lbs=8x's
Cable crossover(top) 40lbs=10x's, 60lbs=8x's

Triceps
Triceps rope push-down 140lbs=8x's
Scott triceps 140lbs=12x's
one arm at a time 50lbs=10x's
Reverse D handle (one arm at a time) 50lbs=11x's

Hghpro- four capsules
Recoverpro- two scoops
Stoked-four capsules
Glycobol- 2 caps


April 20th 2011 Cardio 30 minute run outside

Hghpro- four capsules
Recoverpro- two scoops
Stoked-four capsules


April 21st 2011 Quads, Hams

Quads
Nautilus Leg extensions 120lbs=10x's
Barbell Squat *form was questionable-like most I see in the gym, haha I was just doing it to go heavy and it seems to maybe blow my legs up normally I like to go totally down 275lbs=10x's, 315lbs=7x's
Leg press (close stance to hit outer quads and yes close stance does hit outer quads-Ive done this for 8 plus years and look at my sweep[unless its genetic]) 6 plates+25+10=10x's

Seated Leg curl 200lbs=10x's
Dumbbell strait leg Deadlift (yates way) 90lbs=10x's, 110lbs=8x's
Incline dumbbell leg curl 25lbs=10x's, 35lbs=10x's, 45lbs=6x's

Hghpro- four capsules
Recoverpro- four scoops
Stoked-four capsules
Maniac-one scoop

* and I start ARt therapy tomorrow , 4 hours drive both ways, insurance no covers it, and yes I am willing to take this risk to get it better....I am really hopeful I will be able to train the way I want to*
 
John Smeton said:
That is a good point , use it sparingly.

My experience last year I did hitt intervual cardio for 40 minutes 4-5 days per week, from about weeks 16-2 weeks out, and I lost 30 lbs and thought I would weigh more.


April 18th 2011 Calves, Chest...triceps

Calves
Seated calve riase (barefoot) 45+45+5=10, 45+45+25+5=8, AROM 45+45+25+5=15x's
Leg press toe raises 6 plates=4x's AROM 6 plates=20x's, 7 plates=15x's

Chest *as you can see chest training is limited got to do the exercises I can work with*
Incline Dumbbell press 105lbs=6x's, 95lbs=8x's
Flat dumbbell press( shoulder pain when getting db;s into position after that twas fine) 95lbs=8x's
Cable crossover(top) 40lbs=10x's, 60lbs=8x's

Triceps
Triceps rope push-down 140lbs=8x's
Scott triceps 140lbs=12x's
one arm at a time 50lbs=10x's
Reverse D handle (one arm at a time) 50lbs=11x's

Hghpro- four capsules
Recoverpro- two scoops
Stoked-four capsules
Glycobol- 2 caps


April 20th 2011 Cardio 30 minute run outside

Hghpro- four capsules
Recoverpro- two scoops
Stoked-four capsules


April 21st 2011 Quads, Hams

Quads
Nautilus Leg extensions 120lbs=10x's
Barbell Squat *form was questionable-like most I see in the gym, haha I was just doing it to go heavy and it seems to maybe blow my legs up normally I like to go totally down 275lbs=10x's, 315lbs=7x's
Leg press (close stance to hit outer quads and yes close stance does hit outer quads-Ive done this for 8 plus years and look at my sweep[unless its genetic]) 6 plates+25+10=10x's

Seated Leg curl 200lbs=10x's
Dumbbell strait leg Deadlift (yates way) 90lbs=10x's, 110lbs=8x's
Incline dumbbell leg curl 25lbs=10x's, 35lbs=10x's, 45lbs=6x's

Hghpro- four capsules
Recoverpro- four scoops
Stoked-four capsules
Maniac-one scoop

* and I start ARt therapy tomorrow , 4 hours drive both ways, insurance no covers it, and yes I am willing to take this risk to get it better....I am really hopeful I will be able to train the way I want to*
Click to expand...

Nice workout and I wish you well on the treatments.
 
Sprained my foot falling in a ditch last night doing cardio- it was night out and I am on foreign territory living with my Grandma=didn't mix..went to emergency room. Im pretty sure its sprained because I broke this same ankle before and it doesn't seem as bad when I broke it. It could be broke as I get the X ray results back tomorrow .very unlikely though.

None the less No leg work(at least left) or cardio until it heals, since I am getting ART which went great today I might as well lift lightly the next month
 
John Smeton said:
Sprained my foot falling in a ditch last night doing cardio- it was night out and I am on foreign territory living with my Grandma=didn't mix..went to emergency room. Im pretty sure its sprained because I broke this same ankle before and it doesn't seem as bad when I broke it. It could be broke as I get the X ray results back tomorrow .very unlikely though.

None the less No leg work(at least left) or cardio until it heals, since I am getting ART which went great today I might as well lift lightly the next month
Click to expand...

Can you still hit leg extensions and leg curls? Something just to keep the legs working?


And what you are doing with you grandma is beyond admirable. YOu got my support all the way big guy.
 
GoHardOrGoHme said:
Can you still hit leg extensions and leg curls? Something just to keep the legs working?


And what you are doing with you grandma is beyond admirable. YOu got my support all the way big guy.
Click to expand...

Ill try them just no weight bearing exercises on my foot. I am actually enjoying helping my Grandmom more than I may have thought it would be like

Thank you
 
Sorry to hear about the foot/ankle. Hope it isn't too bad a problem. Get a good orthoscopic quality lace up ankle brace and you will be able to train in no time so long as it ins't broken. We baby the heck out of a lot of things that can be worked around with the right equipment and care. Just look at the athletes that go out and play on taped up sprained ankles and what not. I am not saying you should do this but you can train safely with a good wrap or some good taping once the initial swelling begins to subside.
 
This next week is a deload week

I am taking Hghpro, stoked, and recoverpro and will resume more when i start back training hard. Right now its rest time though

Today Chest, shoulders triceps (deload weight, maybe 60 % )
Incline dumbbell press 60lbs- 3 sets of 12 reps
Cable side laterals 20lbs 3 sets of 12 reps
bent over side laterals 3 sets-12 reps
One arm behind the back tricep db extension 20lbs=10x's
cable pushdown 80lbs=12x's couple sets
 
John Smeton said:
This next week is a deload week

I am taking Hghpro, stoked, and recoverpro and will resume more when i start back training hard. Right now its rest time though

Today Chest, shoulders triceps (deload weight, maybe 60 % )
Incline dumbbell press 60lbs- 3 sets of 12 reps
Cable side laterals 20lbs 3 sets of 12 reps
bent over side laterals 3 sets-12 reps
One arm behind the back tricep db extension 20lbs=10x's
cable pushdown 80lbs=12x's couple sets
Click to expand...

I am going to take it easy the rest of this week as well but still do my routines... I plan on concentrating on less weight good form slower reps... this is something I will have to do more of. I am lucky to even still be doing this I don't want to blow a joint on a lift that may not even do anything extra for me.
 
John Smeton said:
This next week is a deload week

I am taking Hghpro, stoked, and recoverpro and will resume more when i start back training hard. Right now its rest time though

Today Chest, shoulders triceps (deload weight, maybe 60 % )
Incline dumbbell press 60lbs- 3 sets of 12 reps
Cable side laterals 20lbs 3 sets of 12 reps
bent over side laterals 3 sets-12 reps
One arm behind the back tricep db extension 20lbs=10x's
cable pushdown 80lbs=12x's couple sets
Click to expand...
Nice plan just get a little blood in the muscle and move on.
DreamWeaver said:
I am going to take it easy the rest of this week as well but still do my routines... I plan on concentrating on less weight good form slower reps... this is something I will have to do more of. I am lucky to even still be doing this I don't want to blow a joint on a lift that may not even do anything extra for me.
Click to expand...

Exactly where I am now. I want to make sure I have longevity in this game. I wish all that time I was younger and saying "it doesn't hurt me now" that someone would have bitch slapped me and told me but it is accumulating the micro trauma and scar tissue that will become an overuse injury when you can no longer recovery just because of your youth... You Sir are making a down payment now on a blown shoulder later." However it didn't happen and as long as it wasn't hurting me then, why not do that weird angle that is completely unnatural to exact undue amounts of stress on those tendons while not working the target muscle any better than a more basic movement would have. It is really hard to break the mentality.
 
DreamWeaver said:
I am going to take it easy the rest of this week as well but still do my routines... I plan on concentrating on less weight good form slower reps... this is something I will have to do more of. I am lucky to even still be doing this I don't want to blow a joint on a lift that may not even do anything extra for me.
Click to expand...

I would reduce balls out intensity the last couple weeks of prep, actually last 6-8 weeks. Still train hard, just not super gun to my head and if I don't get one more rep hard- no no that can get you hurt-look at me.

or if your in a different situation and feel the need to go lighter I am all for it, it is better than not training at all. I think many guys go too high reps and lighter weight pre-contest which I do not think is necessary if done smartly.

MrKleen73 said:
Nice plan just get a little blood in the muscle and move on.


Exactly where I am now. I want to make sure I have longevity in this game. I wish all that time I was younger and saying "it doesn't hurt me now" that someone would have bitch slapped me and told me but it is accumulating the micro trauma and scar tissue that will become an overuse injury when you can no longer recovery just because of your youth... You Sir are making a down payment now on a blown shoulder later." However it didn't happen and as long as it wasn't hurting me then, why not do that weird angle that is completely unnatural to exact undue amounts of stress on those tendons while not working the target muscle any better than a more basic movement would have. It is really hard to break the mentality.
Click to expand...

sounds like all three of us are in the same boat. and you are right Chris, young guys who live for today and don't care about how there joints are in 10 years will pay the price. I kind of used to be that way-how ignornant of me , doing singles and double and training in the 4-6 rep range heavy hoing the weight to get it up. _lesson learn't!

Today was hamstrings 4 sets seated leg curls, and one set of lying leg curls, foot effected some its bruised up and hurt so i had to cease it early on the lying leg curls.
 
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