AI Sports Nutrition kicks ass By John Smeton
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John Smeton
Legend
Thank you Jason the strong.
John Smeton
Legend
5-15-2011 Right rear and side deltoids (and I imagine me doing my left side which has been shown in studies to work when physically not able to workout )
Bent over cable laterals 30lbs=10x's, 40lbs=10x's, 40lbs=10x's, 40lbs=10x's
Side lateral cables 20lbs=10x's, 30lbs=10x's
Nautilus side lateral machine(facing seat) 100lbs=12x's
Bent over dumbbell laterals (fight on the way down) 30lbs=10x's, 35lbs=10x's, 35lbs=10x's
Standing side laterals 30lbs=10, 30lbs=10, 30lbs=10
Hghpro- four capsules
Recoverpro four scoops
Stoked four capsules
* More AI Sports Nutrition Supplements are waiting on me when I can train harder again. Hopefully taking off upper body this week and ART therapy combined will produce synergy in healing.
Bent over cable laterals 30lbs=10x's, 40lbs=10x's, 40lbs=10x's, 40lbs=10x's
Side lateral cables 20lbs=10x's, 30lbs=10x's
Nautilus side lateral machine(facing seat) 100lbs=12x's
Bent over dumbbell laterals (fight on the way down) 30lbs=10x's, 35lbs=10x's, 35lbs=10x's
Standing side laterals 30lbs=10, 30lbs=10, 30lbs=10
Hghpro- four capsules
Recoverpro four scoops
Stoked four capsules
* More AI Sports Nutrition Supplements are waiting on me when I can train harder again. Hopefully taking off upper body this week and ART therapy combined will produce synergy in healing.
John Smeton
Legend
Thanks Chris.
You are right about the hams getting hit with quads. This week I am going to do them together because I am not even doing any deadlift type movements like stiff leg deads.
I wont split them up all the time, just as certain times in my training .
I used to stick to the same routine now as I get smarter in bodybuilding I relize I can do one routine for 8-12 weeks and after I stall do a completely different routine and make results.
example Say I am completely healed up
weeks 1-8 High Intensity training 3-4 exercises per bodypart and only 1 or 2 sets and intensity techniques like rest pauses on weak bodyparts, AROM /partial on some body-parts after failure, and an occasional failure set where the training partner helps with the positive and lets me get the negative for weak bodyparts.
week 9 deload
weeks 9-13 higher volume to give joints a break and lower the weights (a little bit focusing more on form than anything)
week 14 deload
weeks 14-20 High intensity although not as extreme as the first one and not going to failure all the time like the first 1-8 weeks
the maybe a deload then maybe repeat something along these lines
GoHardOrGoHme
Board Sponsor
Hmmm...this is definitely a bodybuilding style approach focusing on hypertrophy and muscle development. Let's see how it treats you over the next 20 weeks.
DreamWeaver
Legend
Yah I will be going similar after my vacation in early June. As I get leaner is smarter to go hypertropy specific...
GoHardOrGoHme
Board Sponsor
Well my assumption would be the leaner you are, the more apparent the results of hypertrophy style training become
DreamWeaver
Legend
Yah and you can isolate problem areas easier with this type of training...
Rosie Chee
The Female Terminator
Absolutely! Like Doug said, you can also see "weak" points better, so you know what to work on.
~Rosie~
John Smeton
Legend
Im not doing this exact plan I just made it up spur of the moment it was just an example or cycling intensity and types of training. Something I forgot to say is I would switch exercise days up as well like one training cycle I may do quads , hams together and another have hams and quads on separate days.
exactly. It feels good being lean
Agreed. This stuff helps me alot while training and even when I have to take off upper body, like right now , to try and get all healed up.
exactly , all great points
John Smeton
Legend
5-16-2011 50 minutes cardio @ gym, did ten minutes calve cardio, sprain is still not healed as my foot is still bruised, however I can walk on it. Itll be one month since I sprained it coming up this friday. No calve training until it is able.
Hghpro- 4 capsules
Recoverpro- 4 scoops
Stoked 4 capsules
5-17-2011 cardio 30 minute walk outside, very nice snerery around grandmas house. I have never been able to walk out in the country as Ive always lived in a busy area with cars , traffic, shopping centers all my life. Usually I did my cardio outside at a park where people would all see me. This is nice for a change and peaceful
Hghpro- 4 capsules
Recoverpro- 4 scoops
Stoked 4 capsules
Hghpro- 4 capsules
Recoverpro- 4 scoops
Stoked 4 capsules
5-17-2011 cardio 30 minute walk outside, very nice snerery around grandmas house. I have never been able to walk out in the country as Ive always lived in a busy area with cars , traffic, shopping centers all my life. Usually I did my cardio outside at a park where people would all see me. This is nice for a change and peaceful
Hghpro- 4 capsules
Recoverpro- 4 scoops
Stoked 4 capsules
John Smeton
Legend
Its okay
No , I take some water put water in my mouth , take a scoop and swallow it all at once. Usually once before I get up the the moaning and either before and after training or when I cant get a meal in and need something to keep anabolism/halt catabolism.
Its usually an average of three scoops per day currently. Really think it helps a lot
Rosie Chee
The Female Terminator
BCAAs definitely make a difference - I don't know what I'd do withOUT them sometimes (I usually use up to 84 grams of BCAAs a day). On that note, I start the Red Raspberry RecoverPRO tomorrow, John, so looking forward to that
~Rosie~
John Smeton
Legend
BCAAs definitely make a difference - I don't know what I'd do withOUT them sometimes (I usually use up to 84 grams of BCAAs a day). On that note, I start the Red Raspberry RecoverPRO tomorrow, John, so looking forward to that
~Rosie~
That is alot of bcaa's, Rosie! I think you will enjoy recoverpro. Bcaa's definitely help muscle-gains , which helps fat loss of course.
Rosie Chee
The Female Terminator
Yeah, it is a lot, but I don't supplement with protein powder, so it "replaces" that. Honestly, I've never noticed a difference re muscle gains or fat loss with or without BCAAs use, and my body almost perpetually recomps regardless of my actual goal, LOL. In saying that, I've only been BCAAs this highly for about a year and my body has made a lot of changes in that time in how it responds to many things, so :shrug: Either way, my course is set now.
~Rosie~
John Smeton
Legend
You know I was listening to Heavy Muscle radio show last night and Dave Palumbo and Chris Aceto were discussing how dairy and in whey concentrate can effect how you look. Bcaa;s may be better in this regard. With that said, I have used whey concentrate for years and never had a challenge with it.
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It is a long show and I watch youtube videos and turn down the sound while I listen to it
Yeah I am convinced Bcaa's are God send for people serious about their physique results
GoHardOrGoHme
Board Sponsor
Theoretically I can see how this works(granted I know you are taking in ample dietary protein). But before I go off and form a theory on how this works are you using a 2:1:1 mix or a 4:1:1 mix when your dosing at 84 grams a day?
Im actually considering an experiment with mega dosing BCAA 4:1:1 BCAA's around workouts instead of regular whey type supplementation.
Rosie Chee
The Female Terminator
As is well known, until now I have exclusively used LG's BC+EAA. There is no theory on why use so much BCAAs; as I said, "Honestly, I've never noticed a difference re muscle gains or fat loss with or without BCAAs use, and my body almost perpetually recomps regardless of my actual goal, LOL." I do it because I want to, and because my body does not handle protein powder well anymore, period, and so if and when I require supplemented protein, I use BCAAs and/or MuscleGel Shots.
~Rosie~
GoHardOrGoHme
Board Sponsor
Please don't misunderstand me, when I say "theory" I mean biochemical mechanisms that are undergone in the body to bring about a certain end result. There is always a theory behind diet whether we pay mind to it or not.
Now you stated you do it b/c you want to, and it is having the same general effect as whole protein. Well this being said there must be a biochemical/physiological equavalence of the two to allow similar gains. I just like to know exactly why a given supplement, be it BCAA's or a testbooter, works in the manner in which it does/does not.
Now LG sciences BC+EAAs contains a 2:1:1 ratio supplemented with EAA and glutamine. Essentially you are taking in the amino acid profile needed for proper muscle recovery. As we all well know protein is broken down from whole protein to 3 forms that can be readily absorbed: tri-peptide, dipeptide, and free form amino acid. Now this isnt a discussion on which absorbs faster I just want to note free form is readily absorbed. That being said BECAUSE you are supplementing at such a high dose and doing so with a full range of amino acids necessary for protein synthesis you are essentially, biochemically, taking in more building blocks(when compared to 84 grams of whey) that are essential for recovery and gains. EAA's cannot be produced by the body and are many times the one of the rate limiting amino acid to protein synthesis. Theoretically if dietary protein is adequate, then what you're doing is adding the remaining rate limiting factors PLUS the added BCAAs to catalyze proper protien synthesis geared towards recovery. Anyone else have a view point on said thought process?
You do it b/c you want and b/c it obviously works, therefore there has to be a reason to why it works. I enjoy speculating and deducing the reasons to why and how anything of a physiological nature works. Im just a big nerd that way:bigok:
John Smeton
Legend
You just got out of a semester of these studies and they are fresh in your mind. Yes, my thought process is simple on Bcaa's , and from what I know Bcaa's work best because they are THE THREE AMINO ACIDS INVOLVED IN REPAIRING AND STIMULATING MUSCLE GROWTH, Leucine, isoleucine, and l valine. I have know this for many years. They are very low calorie while getting in the needed aminos to support growth. Take a scoop of bcaa's and that IS 20-25 calories, take a scoop of whey and that is 100 calories.
I have tried that before. There are studies that say luecine works better for old people. or even take a gram of extra leucine right after meals. I feel bcaa's are much better than luecine alone.
Kilo's?
yesterday 5-18-2011 I ran for the first time , watched my foot but ran on the side of the road and it was dark(thats where I fell last time and sprained my foot) so I overcame that fear pretty fast. (I dont even think it was a fear)
30 minute run
Four scoops Recoverpro
Four capsules stoked
four capsules hghpro
A_I_Sports_Nutrition
AI Sports Nutrition
Good work John. I hope the shoulder and foot get well soon.
John Smeton
Legend
Thank you Don. I hope so too.
Today I got to the gym and it was closed some 5 mile run think. I went to the park and ran 3 miles. Ankle is still weak and bruised , I had to get my cardio in because I am not training upper body and haven't trained legs this week.
I did some more research and My ARt therapist and I did out 5th session yesterday he worked on the infraspanatis because that is where the pain is coming from, even though the MRI says supraspanatis. Ive been getting work on the supra and it has not seemed to help up until this point. A few weeks off wont kill me , while I am getting ARt and trying to get to the root of the opportunity to get this well, back in 2009 I took 14 months off upper body totally and my arms went down to 16.5 and stayed there so I hold onto muscle well.
Hghpro 4 capsules-great sleep mmmm
Stoked 4 capsules
Recoverpro 4 scoops
SweetLou321
Well-known member
Layne recommends BCAA over Leucine if one is to try what his research suggests.
Good work in here John!
Good work in here John!
John Smeton
Legend
okay like 10-15 yp to 20 scoops daily?
MrKleen73
Legend
Yeah I would think it would be however many waking hours times 5 grams so close 75-100 grams a day adds up pretty quickly. Although it would also seem redundant to take any aminos on the hours you are actually eating a protein source. I don't think I would do the hours that I ate a meal just the ones in between.
John Smeton
Legend
yup I agree and at night IF you awake, if you don't have a protein shake at that time. Maybe that every hour thing I hear about, like an hour after a meal
Today Quads, hams --no calves as of yet, foot is still swollen after over a month now, will take another good month untill back to normal I am thinking. My size isn't going anywhere.
Quads
Nautilus leg extension (feet pointed in a bit for teardrop) 110lbs=12x's, 120lbs=10x's, 130lbs=10x's, 140lbs=10x's
Leg press (close stance for teardrop) 5 plates per side 3 sets 10 reps
Hamstrings
Leg press (very top foor position) 5 plates 2 sets 10 reps
seated leg curl 170lbs=10x's, 200lbs=10x's
Lying leg curl 130lbs 2 sets 6 reps
Incline glute ham raise (body-weight) 10x's
(two part movement)
Maniac 1 scoop pre workout
Recoverpro 4 scoops
Hghpro 4 capsules
Stoked 4 capsules
A_I_Sports_Nutrition
AI Sports Nutrition
Nice work John.
John Smeton
Legend
last couple days Ive been getting in my cardio. No hard cardio because my foot is still feeling funny, its been five weeks. I can walk though, power walk and run slowly sometimes.
* Went to my ARt therapist today for my 6th session and I will continue to take off upper body for the time being. We are pinpointing the opportunity to get this shoulder better by me describing and trying to pinpoint EXACTLy where the pain is coming from. Even though the dye injected MRi says supraspat, it feels like infraspatra and supra, and maybe another area so i just report what i feel and he works on it.
I feel we are getting closer to healing up the opportunity to get this shoulder better since we are more specific and the fact I am doing no upper body whatsoever.
Everything on a daily basis
Hghpro 4 capsules
Stoked 4 caosuels
recoverpro 4 scoops give or take some days
Maniac on weight training days which is only once a week-legs
Motivate maybe once every week or two.
* I can not wait to get back on more of my AI Sports Supplements when my shoulder is good and ready *
The hghpro really helps my sleep, and growth hormone levels and I love it. In addition, Stoked and Recoverpro each have their great benefit. While I am down on the upper body what better way to keep things interesting than to add in perform. lol we will see
* Went to my ARt therapist today for my 6th session and I will continue to take off upper body for the time being. We are pinpointing the opportunity to get this shoulder better by me describing and trying to pinpoint EXACTLy where the pain is coming from. Even though the dye injected MRi says supraspat, it feels like infraspatra and supra, and maybe another area so i just report what i feel and he works on it.
I feel we are getting closer to healing up the opportunity to get this shoulder better since we are more specific and the fact I am doing no upper body whatsoever.
Everything on a daily basis
Hghpro 4 capsules
Stoked 4 caosuels
recoverpro 4 scoops give or take some days
Maniac on weight training days which is only once a week-legs
Motivate maybe once every week or two.
* I can not wait to get back on more of my AI Sports Supplements when my shoulder is good and ready *
The hghpro really helps my sleep, and growth hormone levels and I love it. In addition, Stoked and Recoverpro each have their great benefit. While I am down on the upper body what better way to keep things interesting than to add in perform. lol we will see
John Smeton
Legend
did you know there a buy 3 get 3 for free of recoverpro?
yeah I may start perform soon as well. Will be good to compare notes :bigok:
thebigt
Legend
didn't see that deal in time....oh well it is cheap enough , no worries.
only had the 1 sample pack of perform, amazing how it works so fast!!!
John Smeton
Legend
Ive had a shoulder injury for 17 months( and tried everything) currently on my 6th session of ART
maybe I better reduce my dosage of 1200 mgs to 600 mgs of the resveratrol in stoked as although it may not be, it could be effecting healing time
Ive seen quite a couple or few times searching that high dosing resveratrol is reported to cause joint discomfort and tendon pain and thins the blood. In the health arena the optimal dosing is 100-1000 mgs with 1000 being on the high side. Ive been taking 1200 mgs for months. Time to take stoked down to one cap per day for now.
maybe I better reduce my dosage of 1200 mgs to 600 mgs of the resveratrol in stoked as although it may not be, it could be effecting healing time
Ive seen quite a couple or few times searching that high dosing resveratrol is reported to cause joint discomfort and tendon pain and thins the blood. In the health arena the optimal dosing is 100-1000 mgs with 1000 being on the high side. Ive been taking 1200 mgs for months. Time to take stoked down to one cap per day for now.
thebigt
Legend
damn, i have gone as high as 4-6 stoked per day, albeit for short runs, but never had any bad effects. it never agravated my arthritis at any rate.
John Smeton
Legend
I am not even sure it is , it is just something that is possible.
If it does not bother it I see no harm in taking a higher dose of resveratrol.
after i get this shoulder challenge squared away I may jump back on higher dosing. I am just being real analytical and looking for even more ways to eliminate possible causes , even though I have eliminated many.
thebigt
Legend
i hear you, john. when i have pain or injury i look at every option.
DreamWeaver
Legend
I was thinking 6 ed as well... I usually just go 4 though...
John Smeton
Legend
Last couple days been doing cardio
yesterday cooked out with parents and brother. did an extra 45 minutes cardio to burn some calories...Did motivate and it allowed me to push harder
Today quads and hamstrongs
8 minute bike warmup
warmup with hip rolls, ham light stretch, bodyweight lunge stretch(A dorian Yates warmup for legs)
Quads
Nautilus leg extension
(feet pointed inward) 120lbs=12x's, 130lbs=10x's, 140lbs=10x's, 150lbs=10x's
Leg press (closer stance to hit teardrop) 5 plates and a 10(per side)= 10,10,10
Hamstrings
Bodymaster seated leg curl 180lbs=10x's, 190lbs=7, 8
Lying leg curl 130lbs=7, 140lbs=4, 130lbs=6
Incline glute ham riases(two part movement) bodyweight=10x's, +25 lbs=10x's
Hghpro 4 capsules
Stoked- one capsule
Recoverpro five scoops
Glycobol two capsules
Maniac- one scoop * could have taken two because the cardio from yesterday wore me out....may play with this
__________________
yesterday cooked out with parents and brother. did an extra 45 minutes cardio to burn some calories...Did motivate and it allowed me to push harder
Today quads and hamstrongs
8 minute bike warmup
warmup with hip rolls, ham light stretch, bodyweight lunge stretch(A dorian Yates warmup for legs)
Quads
Nautilus leg extension
(feet pointed inward) 120lbs=12x's, 130lbs=10x's, 140lbs=10x's, 150lbs=10x's
Leg press (closer stance to hit teardrop) 5 plates and a 10(per side)= 10,10,10
Hamstrings
Bodymaster seated leg curl 180lbs=10x's, 190lbs=7, 8
Lying leg curl 130lbs=7, 140lbs=4, 130lbs=6
Incline glute ham riases(two part movement) bodyweight=10x's, +25 lbs=10x's
Hghpro 4 capsules
Stoked- one capsule
Recoverpro five scoops
Glycobol two capsules
Maniac- one scoop * could have taken two because the cardio from yesterday wore me out....may play with this
__________________
DreamWeaver
Legend
I think motivate is my favorite stim product now. It lasts and is very smooth...
MrKleen73
Legend
Way to be methodical about the recovery on the shoulder. I completely understand the work you are putting in to avoid a surgery. Hopefully with all this rest and what not you will be able to get it under control. So are you keeing the abs intact since you can't really focus on anything besides legs? Are you doing any isolated arm movements? Stuff you can take the shoulder joint out of the move or just staying completely away from all that is upper body?
Do you still or did you ever do the exercise DC put out for the shoulders to help aid in recovery? I use it when my shoulder tweaks a little and it always helps me get it under control. I should just use it all the time would make more sense. LOL
Do you still or did you ever do the exercise DC put out for the shoulders to help aid in recovery? I use it when my shoulder tweaks a little and it always helps me get it under control. I should just use it all the time would make more sense. LOL