AI Sports Nutrition kicks ass By John Smeton

Sorry to hear about the injury bro!

^^^John, your above statement describes me to a tee with the low rep stuff but i've now learnt to back off when things aren't feeling right. I think you can still train with lower reps and be safe but i also think you have to be very in tune with your body and not let your ego take control.
 
punthra said:
Sorry to hear about the injury bro!

^^^John, your above statement describes me to a tee with the low rep stuff but i've now learnt to back off when things aren't feeling right. I think you can still train with lower reps and be safe but i also think you have to be very in tune with your body and not let your ego take control.
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Also you're one of those thich tendon dudes, like my son, you just don't feel it as much. My tendons and bones is what stop me from being a powerhouse cuz I have good muscle strength...
 
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
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Damn John I hope it is only a sprain. I tore ligaments in the ankle years ago playing basketball and it has never been 100% since.:(
 
SweetLou321 said:
Sweet log, get better man!
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Thanks for subbing

punthra said:
Sorry to hear about the injury bro!

^^^John, your above statement describes me to a tee with the low rep stuff but i've now learnt to back off when things aren't feeling right. I think you can still train with lower reps and be safe but i also think you have to be very in tune with your body and not let your ego take control.
Click to expand...

Thanks. I agree with you on both points, backing off when things are off and can still train with low reps if joints, tendons ligaments are all healthy

DreamWeaver said:
Also you're one of those thich tendon dudes, like my son, you just don't feel it as much. My tendons and bones is what stop me from being a powerhouse cuz I have good muscle strength...
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Yeah we talked about this before , genetics do seem to matter in this regard for strength guys.

A_I_Sports_Nutrition said:
Damn John I hope it is only a sprain. I tore ligaments in the ankle years ago playing basketball and it has never been 100% since.:(
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I hope so as well. I think its just one ligament torn, I felt it overstretch or move or tear or whatever it did when i fell on it. The Xray said no brake. I actually broke it skateboarding 12 years ago.

time will tell. Don, have you looked into further of surgery for it?

I know a lady who broke hers like 50-60 times , she would walk on it and it would break(the ligament) she finally got the tendon cut she said, and it cleared up, no more issues with it.

Today was back traps and biceps(deload)
3 sets close grip underhand pulldown yates way 130 lbs
chinup 6 x's
Nautilus row machine 150lbs=12-15x's
t bar row machine 1 plate * shoulder felt it so i quit
incline dumbbell rows 50lbs=10x's

Seated db shrugs 50lbs=12x's

dumbbell curl 20lbs=15x's 3 sets
nautilus preacher 80 lbs 1 set 20
 
Good deload work. A little deload goes a long way!

How is that injury treating you? you been icing that bad boy? And what about the ART? Any updates with that?
 
GoHardOrGoHme said:
Good deload work. A little deload goes a long way!

How is that injury treating you? you been icing that bad boy? And what about the ART? Any updates with that?
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Yeah Icing it, elevating it, resting it.

I cant extend it all the way back and forward yet. The x ray says its not broke, I am using crutches. I can put some weight on it, but too much and it may tear. If I did anything on a calve raise machine it would tear again.

It is pretty bad and will probably take at least a month maybe a couple months or longer to heal where i can do calve presses again or cardio =(

I would say its at least a moderate sprain and probably a severe sprain by the way it feels. No full range of motion or snap again. Regardless, I am still doing ART during this time to get everything working hopefully by June or July so I can be back in full force. Gonna take some time.

Never again will I run outside in the dark in foreign territory without a strait trail unless I have to.

Actually it could have been much worse. I was running on a highway on the side and when it was clear I would run in the middle (one lanes going opposite directions) Well I tried to go to one side real fast, feel on the ankle and feel into a ditch on the side of the road. I could have lost my teeth or feel way down in the ditch or got run over.

I usually run at a park on a strait trail, next time I do this it will be on a strait trail and not on the highway with ditches on the side, or any foreign territory.
 
SweetLou321 said:
Ive been reading thru your log, i was curious what your diet looks like number wise. Thanks
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Right now it is lower since I am doing a deload with no cardio

so right now it is 250-300 protein, 200 carbs , 50 fats

My primary focus the past 8 weeks was leaning out and secondly was adding strength, diet was 300-325 P, occasionally 350 grams protein, 250-sometimes up to 300 carbs, occasionally 350 carbs, and around 50 fat

of course I do enjoy some tasty foods now and then since I am not pre contest

Yes I count every day on a piece of paper and have been for years


Thank you for asking Diet is the number one thing that separates everyone in this sport. Ill try to remember to update it more. This log is mainly ment to promote AI Sports Nutrition supplements.
 
Just curious due to your size, strength, and leaness. Good to see whats up once in awhile. The product seem to be treating you very well sir.
 
Just keep taking care of that bad boy. It is all about healing up nicely.
 
Thursday was a quad deload workout

(and I visualized myself doing calves [which has been shown to work in studies] with improving upon the skill)

Today Fri I went to my ARt therapist and he said it has improved and worked on me.
 
May 2nd 2011 Back traps *lighter than "normal" workout due to sprain and the fact I am getting Active Release and want everything to heal as fast as possible

Under grip Pull-down(Yates way) 160=10, 170=10, 170=8
Chinups (bodyweight)=8, 5
Cable rows(v bar) 150=10x's, 150=10x's

Traps
Seated dumbbell shrug 75lbs=10x's, 90lbs=12x's
Hyper extensions- 2 sets 10 reps (body-weight)

*Taking Recoverpro a lot of it
Stoked- four capsules
Hghpro four capsules

when I can jump back to full force plan on introducing at least 2-3 more products and maybe more
 
Good stuff John we are here for you waiting for when you can turn the burners to go!
 
John Smeton said:
Thursday was a quad deload workout

(and I visualized myself doing calves [which has been shown to work in studies] with improving upon the skill)

Today Fri I went to my ARt therapist and he said it has improved and worked on me.
Click to expand...

Are you referring to the study about the kids picturing themselves taking free throws? Just curious.
 
MrKleen73 said:
Good stuff John we are here for you waiting for when you can turn the burners to go!
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Ive been waiting to turn the burners on a long time ; however I have to wait until everything is healed up and be patient until it is time.

stxnas said:
Are you referring to the study about the kids picturing themselves taking free throws? Just curious.
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That is one of the studies-the basketball one , there is another one or two as well

This year I have read two books with that same study in it
1. "Seeing with the minds eye": this history uses, techniques, of visualization
2. Psycho-Cybernetics

This stuff really does work when i get back on track I will actually grow faster with my left shoulder and have better form, since I practiced it in my mind. I highly recommend anyone read these books not just for bodybuilding, for business, whatever it is you want.

I read a lot of "peak-performance" books. another one this year is How to prosper in hard times... I ve read a lot and I listen to audios in my SUV while driving. The current one is 7 habits of highly effective people by Stephen Covey
 
I'm sure a lot of the guys here have read the Stephen Covey book. I went to a Stephen Covey workshop in college. I don't remember much from it now though.
 
DreamWeaver said:
John will be smart about it, I wish I was as smart about lifting when I was his age, would have saved me some pain...
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For sure. Hey John, you asked some questions regardingmy diet. So many questions have come up as well as people converting to this dietary lifestyle that I made a thread here for us to use as a resource. You can find most of what you want regarding the diet here or in the links posted there.

http://anabolicminds.com/forum/nutrition-health/174612-lean-gains-if.html
 
May 3nd 2010 chest triceps * Lighter workouts due to not wanting to delay recovery progress*

Incline db press 70lbs 3 sets 10 reps
decline 185=10 reps

triceps rope pushdown 120lbs 3 sets 10 reps
Nautilus tricep extension 100lbs 3 sets of 8 reps

hghpro 4 caps
stoked 4 caps
Recoverpro- 4 scoops
 
John Smeton said:
Right now it is lower since I am doing a deload with no cardio

so right now it is 250-300 protein, 200 carbs , 50 fats

My primary focus the past 8 weeks was leaning out and secondly was adding strength, diet was 300-325 P, occasionally 350 grams protein, 250-sometimes up to 300 carbs, occasionally 350 carbs, and around 50 fat

of course I do enjoy some tasty foods now and then since I am not pre contest

Yes I count every day on a piece of paper and have been for years


Thank you for asking Diet is the number one thing that separates everyone in this sport. Ill try to remember to update it more. This log is mainly ment to promote AI Sports Nutrition supplements.
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Very true.
 
dboe said:
Again amazing job on that 30lbs!
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Thank you. I hurt my shoulder before the fatloss began and probably lost some muscle in the upper chest, shoulder area due to not training it and taking two months off during that time. That has been over a year ago though now.

I am so ready to be able to train like I want to

Today was a 30 minute walk (more of a limp , at least I could put pressure on it though and walk on it)

Hghpro 4 caps
stoked 4 caps
Recoverpro 3 scoops
__________________
 
John Smeton said:
Thank you. I hurt my shoulder before the fatloss began and probably lost some muscle in the upper chest, shoulder area due to not training it and taking two months off during that time. That has been over a year ago though now.

I am so ready to be able to train like I want to

Today was a 30 minute walk (more of a limp , at least I could put pressure on it though and walk on it)

Hghpro 4 caps
stoked 4 caps
Recoverpro 3 scoops
__________________
Click to expand...


Keep it nice and injury free for a while haha.
 
Yeah he is gonna do it right, and be methodical about it as that is his way.
 
John Smeton said:
Thank you. I hurt my shoulder before the fatloss began and probably lost some muscle in the upper chest, shoulder area due to not training it and taking two months off during that time. That has been over a year ago though now.

I am so ready to be able to train like I want to

Today was a 30 minute walk (more of a limp , at least I could put pressure on it though and walk on it)

Hghpro 4 caps
stoked 4 caps
Recoverpro 3 scoops
__________________
Click to expand...


Even though it was a walk...take it easy. Let that bad boy recover fully. The more you stress it the longer it will take to fully heal. You've been doing great so I def want you to baby your injuries(not overly so but enough to allow for maximal recovery) so you can be back to full form extra quick.
 
EasyEJL said:
I'm so haphazard, i'm glad TRT injections are only once a week or i'd mess it up
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No doubt, I feel you there. I will have to get an even longer acting ester. LOL
GoHardOrGoHme said:
Even though it was a walk...take it easy. Let that bad boy recover fully. The more you stress it the longer it will take to fully heal. You've been doing great so I def want you to baby your injuries(not overly so but enough to allow for maximal recovery) so you can be back to full form extra quick.
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Exactly. John take extra care no need to push it. If still painful to walk don't do it on a treadmill go outside and walk at a good pace for you where the tread mill is not impacting your ankle and driving it back everytime you take a step.
 
MrKleen73 said:
No doubt, I feel you there. I will have to get an even longer acting ester. LOL
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luckily they have neebido which is done at the doctors office every 10-12 weeks. Its sad though, I notice that I may much better progress when I can acheive consistency almsot regardless of what i'm actually doing, so long as it is consistent. Where no matter what i'm doing if i'm inconsistent I make less gains.
 
MrKleen73 said:
Yeah he is gonna do it right, and be methodical about it as that is his way.
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urbanski said:
i am far more haphazard than john lol, he defines methodical :)
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DreamWeaver said:
Yah that's the word to describe John...
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Thank you everyone.

A person almost has be methodical to achieve goals in a way whether they are conscious of it or not

GoHardOrGoHme said:
Even though it was a walk...take it easy. Let that bad boy recover fully. The more you stress it the longer it will take to fully heal. You've been doing great so I def want you to baby your injuries(not overly so but enough to allow for maximal recovery) so you can be back to full form extra quick.
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Good advice Andres, Thank you

EasyEJL said:
luckily they have neebido which is done at the doctors office every 10-12 weeks. Its sad though, I notice that I may much better progress when I can acheive consistency almsot regardless of what i'm actually doing, so long as it is consistent. Where no matter what i'm doing if i'm inconsistent I make less gains.
Click to expand...

do you mean consistent on diet, training, sleep and supplements on a regular basis?
 
Yesterday Quads super-set with hams, biceps

Leg extension 120 3 sets 10 reps
Seated leg curl 130lbs 3 sets 10 reps

Leg press(wide stance) 4 plates- 3 sets 10 reps
Leg press (close together at very top) 4 plates 3 sets 10 reps

Biceps
Seated alternate dumbbell curl 40lbs=10x's, 2 sets of 45 lbs 8 reps
nautilus preacher preacher 120 lbs 3 sets 10 reps

Hghpro 4 caps
Stoked 4 caps
recoverpro 4 scoops

*also been practicing vacuums *

3nd Art session today, hopefully it is healing. Sprain is slowly healing.

Training is a bit modified until I am back where I can train at least somewhat normal, which my ART therapist says intensity needs to be increased gradually.


Invalid Link Removed
 
* I am just writing my activity days, I am taking my AI Sports Nutrition supplements on all days

Saturday did a 30 minute slow walk outside

Hghpro 4 caps
Stoked 4 caps
Recoverpro 3 scoops

Monday 5-9-2011 Back, chest, Traps

Normally i would not train like this, the reason for this is if I split back and chest up I would be rotating shoulder more , and while I am doing ARt and hopeful for it to be healed, I might as well only do all my shoulder movements in one day. Again, I am not going to failure and not even going "heavy" for myself there has to be some compromise to let ARt therapy work for myself

Undergrip Pulldown (Yates way) 180lbs=10x's, 180lbs=10x's,, 180lbs=8x's
Incline db press 80=10, 80lbs=10x's, 80lbs=8x's

Chinup bw plus 20 lbs=6x's( 6 arom)
decline barbell 205=8x's

cable row (v bar) 120=10, 150=10
Nautilus fly machine 120=7x's ( 1 partial)

One arm db row 100lbs=10, 100lbs=10

seated db shrug 100lbs=10x's, 100lbs=10x's

Hghpro 4 caps
Stoked 4 caps
Recoverpro 3 scoops
Glycobol 1 cap
 
5-10-2011 hamstrings *yes think I am going to start training hams separate

Seated leg curl 150lbs=12, 190lbs=10, 220llbs=6
Lying leg curl 90lbs=10, 120lbs=8, 130lbs=5
Smith machine sldl 225=10x's, 275lbs=5x's
(Tom Prince way)

Supplements used
Glycobol 3 caps
Hghpro 4 caps
Stoked 4 caps
Recoverpro- 3 scoops thus far
 
John Smeton said:
5-10-2011 hamstrings *yes think I am going to start training hams separateSeated leg curl 150lbs=12, 190lbs=10, 220llbs=6
Lying leg curl 90lbs=10, 120lbs=8, 130lbs=5
Smith machine sldl 225=10x's, 275lbs=5x's
(Tom Prince way)

Supplements used
Glycobol 3 caps
Hghpro 4 caps
Stoked 4 caps
Recoverpro- 3 scoops thus far
Click to expand...

Yah I do that sometimes and am currently..
 
John Smeton said:
5-10-2011 hamstrings *yes think I am going to start training hams separate

Seated leg curl 150lbs=12, 190lbs=10, 220llbs=6
Lying leg curl 90lbs=10, 120lbs=8, 130lbs=5
Smith machine sldl 225=10x's, 275lbs=5x's
(Tom Prince way)

Supplements used
Glycobol 3 caps
Hghpro 4 caps
Stoked 4 caps
Recoverpro- 3 scoops thus far
Click to expand...

I have always done hamstrings on leg days. Is there a real benefit to doing the on a separate day?
 
A_I_Sports_Nutrition said:
I have always done hamstrings on leg days. Is there a real benefit to doing the on a separate day?
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My guess would be the ability to isolate a group of muscle which have an opposoing action to the quadriceps. Kinda like have a bicep day and a tricep day(or working them on different days). This allow for a focus on maximal hypertrophy/emphasis on developing one group of muscles.

Remember that the hamstrings(3 mucles) have naturally oppose the quadriceps(4 mucles) in order to have a fluid movement. If this wasnt the case...squatting would be impossible. So focusing your efforts on each group can theoretically yeild better gains in the long run.

Also working glutes the same day as hams is a great idea considering both group extend the thich. The only big difference is the hamstrings both extend the thigh and flex the leg. But glutes and hams work b/c when you work one group, your already pretty much working the other to a degree.
 
A_I_Sports_Nutrition said:
I have always done hamstrings on leg days. Is there a real benefit to doing the on a separate day?
Click to expand...

Yes indeed Don. Most people start out with quads and are beat up by the time they get to hamstrings and can not put 100 % effort if they started them first.

I used to start calves, hams , then quads last for a good while. My hams have not been this sore for a long time. the smith sldl killed them. I may post a video on how to do these.

GoHardOrGoHme said:
My guess would be the ability to isolate a group of muscle which have an opposoing action to the quadriceps. Kinda like have a bicep day and a tricep day(or working them on different days). This allow for a focus on maximal hypertrophy/emphasis on developing one group of muscles.

Remember that the hamstrings(3 mucles) have naturally oppose the quadriceps(4 mucles) in order to have a fluid movement. If this wasnt the case...squatting would be impossible. So focusing your efforts on each group can theoretically yeild better gains in the long run.

Also working glutes the same day as hams is a great idea considering both group extend the thich. The only big difference is the hamstrings both extend the thigh and flex the leg. But glutes and hams work b/c when you work one group, your already pretty much working the other to a degree.
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My butt is already too big, think it could be from rack deadlifts and deadlifts, somehow using my butt maybe more. That said if I feel the need to do lunges I may put them in this day.

Thanks for writing in Andres, Don, Doug and everyone viewing this, thank you.


5-11-2011

30 minutes walk in sun first thing in morning

Hghpro, stoked, recoverpro- all normal dosing
 
I hear ya on the large butt thing! Constantly harrassed by training partners and friends about this....Awww, the joys of deads and ATG squats!
 
John Smeton said:
Yes indeed Don. Most people start out with quads and are beat up by the time they get to hamstrings and can not put 100 % effort if they started them first.

I used to start calves, hams , then quads last for a good while. My hams have not been this sore for a long time. the smith sldl killed them. I may post a video on how to do these.



My butt is already too big, think it could be from rack deadlifts and deadlifts, somehow using my butt maybe more. That said if I feel the need to do lunges I may put them in this day.

Thanks for writing in Andres, Don, Doug and everyone viewing this, thank you.


5-11-2011

30 minutes walk in sun first thing in morning

Hghpro, stoked, recoverpro- all normal dosing
Click to expand...
I agree with both of you but there is not way to separate hamstrings from quads unless only doing leg extensions. Any pushing movement incrporates the hips so true isolation is impossible in that regard.

That being said hitting a fresh hamstring when focusing on hamstring growth is going to be more beneficial. Whether that be in a separate workout or just hitting them first in the workout. When I do a push / pull split I do dead lifts or SLDL on my pull days and Squats or leg press on my push days. Really though when it comes to a split it is more about preference and variety. So long as you are meeting the recovery requirements before the next workout it shouldn't really matter too much how you split them up.

It is preference just like full body workouts, high volume, or high intensity, high frequency they are all just variations that will get you to the same place. Cycling them or making the changes normally increases intensity temporarily due to the newness of the change. We all focus more when something is new or different to us.

punthra said:
I hear ya on the large butt thing! Constantly harrassed by training partners and friends about this....Awww, the joys of deads and ATG squats!
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I put the Max in Gluteus Maximus! Between my azz and my thighs I typically need to get pants a little to big in the waist and then they bunch up when I cinch my belt. The good news is that the ladies LOVE BUBBLE BUTTS!!!!! So let the haters hate, and the ladies appreciate!
 
John Smeton said:
Yes indeed Don. Most people start out with quads and are beat up by the time they get to hamstrings and can not put 100 % effort if they started them first.

I used to start calves, hams , then quads last for a good while. My hams have not been this sore for a long time. the smith sldl killed them. I may post a video on how to do these.



My butt is already too big, think it could be from rack deadlifts and deadlifts, somehow using my butt maybe more. That said if I feel the need to do lunges I may put them in this day.

Thanks for writing in Andres, Don, Doug and everyone viewing this, thank you.


5-11-2011

30 minutes walk in sun first thing in morning

Hghpro, stoked, recoverpro- all normal dosing
Click to expand...

Well I am going to have to find a way to start training hamstring on a different day then.:)
 
Squatters Ass FTW!!!

The ladies...errr...my wife loves it :lol:
 
Here is a question and answer by Tom Prince. He is known as having some of the best hamstrings in bodybuilding. Check out that last exercise he describes the smith sldl

Invalid Link Removed


5-12-2011 Triceps and biceps

triceps rope pushdown 120=10, 120=11, 120=10
Preacher curl (leaning into it for full recruitment, none of this bringing it up to take resistance off the bicep to move more weight I see most guys do) 75lbs=12 75lbs=8, 75lbs=8

Nautilus tricep extension 120lbs=11, 120lbs=7, 120=7
Dumbbell concentration curl 35lbs=7, 35lbs=7, 30lbs=8 (2 partials)

One arm cable extension 50lbs=12x's, 70lbs=5x's
one arm cable curl 50lbs=10, 50lbs=10x's

Cable hammer rope curls 100lbs=10, 100lbs=10, 100lbs=10x's ( AROM)

Hghpro 4 capsules
Glycobol 3 capsules
Stoked 3 capsules
recoverpro 5 scoops

*remember I am taking these supplements everyday on a consistent basis, even the days I am not working out, except glycobol, am currently only doing that on workout days or if I do a reffed which is rare currently.


*Had my fourth ARt therapy session. So far no noticeable improvements and I feel my shoulder still hurts, even lifting lighter for myself. He said it looks like it is stretching out. I made the decision to take this week off from all upper body.

* My Sprain is coming along after. however my foot is still swollen and its still getting better. I can walk pretty good on it but no way can do calves yet. I tried fulling around on calve raises today and for a second thought I snapped a tendon , like a sharp pain I never get when I train my calves, so none of that for myself for at least another week or two or three or even four.

5-14-2011

Weight has dropped a good bit to 219 as I have been eating all clean and getting in my meals , almost contest prep actually.

*got a body fat test done today on a $7,000 machine at my gym, says I am 9 . something percent, left paper at my other house. I am pretty lean, I did not think I was that lean though. It also does some other measurements which are pretty cool. I had that test done three months ago and it says I dropped 6.5-7 % body fat which is hard to believe , it could be right though. In addition it says Ive gained a little on my arms and legs which is very possible because I have been hitting it very hard with my training partner George.

I have lost 6 lbs and even gained some muscle so I may have lost more body fat and possibly around 8 lbs and gained 2 lbs of muscle, which is pretty impressive in 2-3 months because my goal was to lose it very slowly, and I accomplished that.

This is impressive to myself in two months^^^^ That is all that matters slow and steady gains because after a long time they really do have incredible momentum

These AI Sports Nutrition supplements really help a ton

5-14-2011 quads

Nautilus Leg extensions 120lbs=12, 140lbs=10x's
Leg press(closer stance for tear drop) 5 plates=10, 5plates=10
barbell squat(low) 240=5x's
Hack squat(widestance) 275=6x's


Hghpro 4 capsules
Glycobol 3 capsules
Stoked 3 capsules
recoverpro 5 scoops
 
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