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John Smeton's first NPC contest preperation

April 4 2012 rest day(cardio only)
2250 cals
340 P
120 C
45 F

personal train, later on 40mins interval hard cardio

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April 5th 2012
2350
280 P
190 C
50F

chest @ activity center

true gironda dips bodyweight) 10, 8, 7, 5
Incline barbell(45 degrees) 185= 3 sets of 6 reps
pec dec (targeting mid upper chest) 130lbs=8, 160lbs=7x's
incline db fly(15-25 degrees) 45lbs=10, 55lbs=6
cable crossover(targeting mid upper chest) 30lbs=10, 30lbs=10

later that night @ Omega strength and fitness

back of calves, abs

leg press calve raises 4 plates=10, 5 plates=15, 5 plates=10, 6 plates=10 (constant tensions when i feel a good time incorporate them) , 6 plates=12x's, 5 plates=15, 5 plates=15, 5 plates=12, 5 plates=10, 5 plates=20

15 mins calve cardio on 15 incline speed rotaing 3.5 2 mins, 3.0 2 mins and 2.5 2 mins and repeating untill im done

abs
rope pushup crunches 10, 10,10
frog crunch 3 sets of 15 reps
decline leg ups 3 sets of 15 reps

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April 6 2012

*Had my first "cheat" meal (was my birthday) it was a about 2 terriki chickens on a stick 20 sushi's , and some fruit (I still counted them as this is a mistake many people do; they dont count their cheat meal calories)

3250 calories
320 P
310 C
80 F

personal training earlier

then about 10-12 hours later Quadiceps @ omega strength and fitness gym

Leg extensions(toes pointed upward to target upper quads) #8=10, #11=10, #13=10
smith squats (trying out a different kind of form, Mark Rippletoe way but and hammies out, all the way down of course) 225lbs=10x's
***trap hurt from day before so abandoned them******
barbell squats 225lbs=10x's 275lbs=6 (sucky form lol) =)

hamstrings
started sumo presses but stopped them because I felt too tired and will do them another time

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I am changing my routine here is the plan; I feel its time to switch things up and add in more cardio.

Biceps, hamstrings
Backwidth, shoulders
Backthickness, traps
chest, triceps
Quads

* calves are done the same, every 3 or so days, one day back of calves, next time lower and front of calves.

plus doing more cardio Ill get to walk with my dog more , which is enjoyable.

more things that are changing , posing everyday for 10-15 minutes
-vacuums everyday while posing
-tanning -im white as a ghost and generally like to stay away from sun for health reasons; however since this is coontest preparation I think ill give tanning a shot and I talked to my friend and dermatologist and he recommends 3 x's a week 5 mins, and 15 once a week here after. so i am doing something like this.

 
April 4 2012 rest day(cardio only)
2250 cals
340 P
120 C
45 F

personal train, later on 40mins interval hard cardio

----------------------------------------------------------------------------------------------
April 5th 2012
2350
280 P
190 C
50F

chest @ activity center

true gironda dips bodyweight) 10, 8, 7, 5
Incline barbell(45 degrees) 185= 3 sets of 6 reps
pec dec (targeting mid upper chest) 130lbs=8, 160lbs=7x's
incline db fly(15-25 degrees) 45lbs=10, 55lbs=6
cable crossover(targeting mid upper chest) 30lbs=10, 30lbs=10

later that night @ Omega strength and fitness

back of calves, abs

leg press calve raises 4 plates=10, 5 plates=15, 5 plates=10, 6 plates=10 (constant tensions when i feel a good time incorporate them) , 6 plates=12x's, 5 plates=15, 5 plates=15, 5 plates=12, 5 plates=10, 5 plates=20

15 mins calve cardio on 15 incline speed rotaing 3.5 2 mins, 3.0 2 mins and 2.5 2 mins and repeating untill im done

abs
rope pushup crunches 10, 10,10
frog crunch 3 sets of 15 reps
decline leg ups 3 sets of 15 reps

-----------------------------------------------------------------------------------------------------

April 6 2012

*Had my first "cheat" meal (was my birthday) it was a about 2 terriki chickens on a stick 20 sushi's , and some fruit (I still counted them as this is a mistake many people do; they dont count their cheat meal calories)

3250 calories
320 P
310 C
80 F

personal training earlier

then about 10-12 hours later Quadiceps @ omega strength and fitness gym

Leg extensions(toes pointed upward to target upper quads) #8=10, #11=10, #13=10
smith squats (trying out a different kind of form, Mark Rippletoe way but and hammies out, all the way down of course) 225lbs=10x's
***trap hurt from day before so abandoned them******
barbell squats 225lbs=10x's 275lbs=6 (sucky form lol) =)

hamstrings
started sumo presses but stopped them because I felt too tired and will do them another time

----------------------------------------------------------------------------------------------------------------

I am changing my routine here is the plan; I feel its time to switch things up and add in more cardio.

Biceps, hamstrings
Backwidth, shoulders
Backthickness, traps
chest, triceps
Quads

* calves are done the same, every 3 or so days, one day back of calves, next time lower and front of calves.

plus doing more cardio Ill get to walk with my dog more , which is enjoyable.

more things that are changing , posing everyday for 10-15 minutes
-vacuums everyday while posing
-tanning -im white as a ghost and generally like to stay away from sun for health reasons; however since this is coontest preparation I think ill give tanning a shot and I talked to my friend and dermatologist and he recommends 3 x's a week 5 mins, and 15 once a week here after. so i am doing something like this.


and I know that I have been getting results and Chris Acetos rule is , change if its not working; however joints are more sore than usual and I have been doing twice a day training for a while, so i think its time to back off on that a bit and do more cardio.

here is some nice cardio music http://www.youtube.com/watch?v=T-_xB2DN7EA&feature=relmfu
 
Blade Icewood said:
gl reaching ur goal u can do it!!:dance:
Click to expand...

much appreciated your support means a lot.

My carb sources

rye bread
grits
white rice
sweet potatoes

sometimes after a a training session ill take in fasting acting carbs like white break and sometimes not. something else I do when i wake up i pop by ec stack with alpha yohimbine and green tea exact, and bcaa's-5 grams, and l carntine tartrate(5 grams) take a shower, get ready for work, grab a isolate shake, personal train- take 10 grams bcaa's and train weights, 5-10 grams bcaa's immediately after the workout, then eat my first meal.

some days I do cardio first thing in the morning (with my ec stack alpha yohimbine-the above stack) then first meal then cardio.

some days after my cardio session at night I take l -glutamine after it to prolong the growth hormone /fat burning output. and this helps burn extra fat.

I fot training into into my schedule.
 
808shredded said:
How much l-glutamine do u take per day?
Click to expand...

10 grams everyday, its a must while pre contest, in my opinion and experience, causes muscles to look fuller on low carb and I feel better mentally. If I really feel worn out and like I need immune support and extra recovery I add another 10 grams, and if I super need it more. Most I have done I think is 20 grams so far.

This sport costs $ even though my goal is to just do my best and achieve the look of the classic bodybuilding physique of around the 70's era.
 
***Important weekly update*** 4-10-2012

since last week 4-3 (seven days ago)

I have lost a smidge over 3 lbs
-I have lost almost 2 lbs muscle =( which is bad and I am going to have to change something
- I have lost more than one and a half pounds of fat (so I lost more muscle than fat this week!)
and according to this inbody520 machine I lost just about 0.5 % body-fat from last week

*while this machine may be off I am using at as a guide only*

Things I am changing this week

-upping protein and bcaa's between meals
- Starting trenavar (see first page for the cycle layout)
-Upping carbs to 200 grams

This week either
1. my recovery wasnt on parr (I think the added trenavar will help this in the coming week)
2. My protein was too low



sit tight everyone youll have to wait untill May for my next video =)
 
I got this in the mail today and it is very nice and helps me with my fatloss and a sort of mental break because of the nice taste. I drink it with meals or with bcaa's

Invalid Link Removed

get it here Invalid Link Removed and feel free to pm me for my code of 30 % off

I forgot to mention somedays I take 50 e/200 caffiene and thats it. somedays 75 e/and 600 caffiene- esp those days when I am low carbin it


anyone around my area feel free to come to the show I hope to do- here are the details

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I think u gotta play with the dosage, john. I know everybody is different, but 30 mg. Didn't do much. I found that 60 mg. Work good for me. Lean mass and very little water retention. Good product for contest prep. :))
 
808shredded said:
I think u gotta play with the dosage, john. I know everybody is different, but 30 mg. Didn't do much. I found that 60 mg. Work good for me. Lean mass and very little water retention. Good product for contest prep. :))
Click to expand...

Thanks for your input. 45 is the absolute highest Ill go on this. I am starting out at 30 mgs tomorrow and may play up to 45 or 40 mgs.

I know a former competitive bodybuilder who used this up to 60 mgs and it was too strong so he back down to 30 and 45 and he says 30-45 is the sweet spot. (he compared 30 mgs to 50-100 mgs tren)(Dorian yates use 150 mgs tren pre contest) that said I dont think its a good idea to compare a prohormone to the real thing, they are two seperate things.

The problem with a lot of guys who use these things they never learned to get big and strong with lots of muscle mass though
1. nutrition
2. intense training.

Plus the fact I am not trying to be a top level amature bodybuilder or even win the show. I just do this because I challnge myself to improve my body when im still young enough to do it (bodybuilding is a short lived sport for many) and my goal with this is to just look my best going my my own moral code (which is using over the counter only and moderate to even lower dosing) because
1. to reduce side effects
2. so i can bounce back as soon as I come off

and if I miss my target at least I got closer than I ever have before and next time I compete I can slowly up the dosing. My moral code is use as little as possible to reach your goals-I mean back in the 70's the doctors prescribed 15 mgs dbol and a 200 mgs shot of deca or something like that. My goal is not to get real big right now and I take things one step at a time.
 
I hear you, my friend! I understand that clearly. U are pretty on track with diet and training, everything else is just icing on the cake. :))
 
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daa I take this stuff daily and have for about seven or eight months now. Great stuff

Updates for my nutrition training and maybe some notes


2700 calories
290 P
230 C
70F

40 mins cardio (some intervual)

later on (6 later)
Biceps,hamstrings, @ omega gym

biceps
standing barbell preacher curl 75lbs=10, 7x's, 6x's
one arm db decline curls 25lbs=10x's, 35lbs=7x's
standing cable curls(close grip bar) 120=10(2 p's), 120=8(5 ct's)
21's (using straight bar) 75lbs 2 sets
Lying on bench db curl 20lbs=9, 20lbs=9

hammies
lying leg curl +3 120lbs=9, 8,8
incline ghr 12x's, +35lbs=7, 15x's
lying leg curl 130=8, 150=6, 150=5
ab and adductor machine 110=10, 160lbs=10

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april 8 2012
2000 calories
285 P
100 C
50 F

rest day

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on lower carb days goal is to keep protein higher as carbs are halt catabolism and not as much protein is needed with higher carbs

April 9 2012
2300 calories
315 P(40 bcaa's)
140 C
50 F

personal training-which burns calories then

backwidth and shoulders supersets @ activity center (the cables are much heavier here for some reason)

-side laterals 40lbs=10,10,12
-undergrip pulldown 120lbs=12,10,10

-standing cable laterals 17.5 lbs=9, 10,10,10
-cable rpe pullover(dickersons) 30lbs=15, 42.5=12, 50lbs=10

-neutral grip pullup 3 sets of 10 reps
seated dumbbell press 55lbs=12, 65lbs=12, 70lbs=10x's

-neutral grip pullups(closer than before) 10,10,8
-standing bent over laterals(35-45 degrees bent over) 40lbs=12, 50lbs=10

6 hours later 45-50 mins cardio(some interval[walk outside with dogs and running])

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April 10 2012
2500 cals
290 P
220 C
50 F

calves and abs supersets
10 mins bike
decline leg ups 3 sets 15 reps
frog crunch 3 sets 15 reps

db between feet reverse raises 50lbs=20, 75lbs=20, 85lbs=12, 7, 75lbs=20
seated calve raises (barefoot) 45+25=12, 45+45=10(5 cts), 45+45+15=10(5 cts)

about 6-8 hours later backwidth and traps

widegrip cable row (just above belly button) 100lbs=10, 150lbs=12, 150=12
nautilus compound row(chest braced on pad, back arched) 150=10, 200=10, 220=10
one arm db rows(on top rack) 100lbs=10, 120lbs=8
hyperextensions 2 sets of 210 reps
rack deadlifts(at knee level) 365=9, 405=6
standing db shrug 100lbs=12, 120lbs=12, 120lbs=12
seated db shrug 120lbs=15x's

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April 11 2012
chest, triceps
2500 calories
350 P
200 C
30 F

training first thing in the morning felt like it was wearing strength down so I ate one meal, then took bcca's and started chest and triceps @ omega

incline barbell(40 degrees?) 185lbs 2 sets of 8, 195lbs=7
incline fly(30 degrees) 50lbs=8, 55lbs=8, 55lbs=6
low decline barbell 225=3
cable fly (targeting upper chest)50lbs=12, 70lbs=7, 60lbs=8
widegrip Incline smith (30 degrees) 225lbs=7

triceps
(cable ez bar)wide bar cable pushdown 150lbs=11, 12, 10
smith close gripp press 225lbs=9, 7, 6
cable behind back 100lbs=12, 120lbs=6, 110lbs=6
behind the head db extensions 65lbs=10
one arm reverse pushdown 50lbs=10, 50lbs=6
one arm rope pulldown 50lbs=8
tricep v bar (dropsets) 150lbs=7--140lbs=2--130lbs=3--120lbs=3--110lbs=5--100=6--90=9--80=9


3-5 hours later 30 mins cardio

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April 12 2012
2750 calories
365 P
210 C
50F

20-35 mins walk (I do a bit less cardio on leg days sometimes) (also had a 1.5 super slow walk working)

6 hours later quads
hyperextenions 2 sets of 10 reps
leg press
(close -stance, positioned all the way back) 6 plates=12, 6 plates+25=11
hack squat (close stance,#1) 315=8, 335lbs=4, 275=9
bodymasters leg extensions (feet pointed upwards targeting upper thighs) 150lbs=15,15,12

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April 13 2012
3000 calories
250 P
220 C
75 F

@ omega gym-personal trained first

biceps and hammies

biceps
-seated db curl 40lbs=10, 45lbs=10, 50lbs=10
-standing preacher barbell 65lbs=10, 70lbs=6,6,7
-incline db curl (30 degrees) 25lbs=8, 30lbs=6,6-rest paused-3
-one arm cable curl 30lbs=12, 50lbs=10, 6
- v bar cable curl(almost a hammer movement) 100lbs=12, 120lbs=10, 130lbs=9
double biceps curl 50lbs=12, 40lbs=10,8,30lbs=12

forearms
arm roller 15lbs back and forth 4 x's, 20lbs=same, 20lbs=same

hamstrings

-Incline ghr 12,12, 25lbs=10
db sldl (yates way butt far out-wider stance) 60lbs=8, 70lbs=10, 80lbs=10
leg curl +3 120lbs=8, 130lbs=8, 140lbs=7

6-8 hours later @ omega

calves
-leg press calves 4 plates=12x's, 5 plates=10, 6 plates=10, 6,10, 6 plates(dropset) 6--5 plates=10,
5 plates=12-dropset-4 plates=20
-one leg calve raise (Old school Frank Zane exercise)(holding kettle ball)20lbs=12, 44lbs=12, 44lbs=12

calve cardio (with a 25 lbs vest on) 15 incline---2.0 for 13 minutes, 2.5 for 2 minutes, 2.0 for 5 minutes

*after my last personal training session I will not be training at this gym anymore, the owner said I am not allowed to grunt when I workout or pose in front of mirrors, showing off my body, which I did and thought it was perfectly okay to at this gym-how wrong I was. * Got to go where I am accepted and where I fit in-the softcore crowd isnt for me---I am a bodybuilder.

(on a side note I am filming in a city an hour away for a demon muscle guy in a syfy tv series two days this week for 7 hours each day! These muscles open all sorts of doors and Im glad I can be appreciated for my body by some people =) )

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April 14 2012
3050 calories
340 P
250 C
75 F

shoulders and backwidth(supersets) @ the bruce center

-standing db lateral 45lbs=12,12,12(8 partials)
-close grip pulldown 2(45+25)=10, 4(45's)=8, 4(45)=8

-neutral widegrip(arnold handle) 2(45+25)=11, 4(45's)=11, 4(45's)=7
-bent over laterals 45lbs=12, 45lbs=12, 12

-seated military smith presses (widegrip) 135=10, 165=8, 175=7
-cable pullover(small bar) 2(25)=9,10,10

triple sets (one after the other 3 in a row)
-side lateral machine #3=15, #4=14,#5=12
-ronnie coleman machine #4=15,#6=12,#7=9
-close grip pullups (bodyweight) =15, plus 45 lbs attached=6x's

6-8 hours later cardio walk for 60 minutes(with my dog[buddy] and his dog friend[nice doggy])
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April 15 2012
2000 calories
275 P
120 C
45 F

rest day
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April 16
3200 calories
410 P
220 C
75 F

back thickness and traps

personal train @ omega-then went to my home gym(YMCA)

Backwidth
-Cable rows (with rope( can get further back plus awesome stretch) 100lbs=13, 150lbs=7, 150=10
-T bar rows(25's for greater rom) 7 plates=12, 8 plates=9, 8 plates=10
-compound nautilus row machine 170lbs=10,
db row 125lbs=10, 10, 105lbs=10

standing db shrugs 120lbs=12, 12,12

6-8 hours later 55 minute walk

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***important weekly Inbody520 results*****

since last week (7 days ago) I have
-lost over half a pound of body fat
-gained almost a half pound of muscle
-Lost a lil bit over one pound

as you can see this week has been higher carbs then Ive done in quite a while, as Im getting leaner my body can actually take in more calories and keep progressing. Plus the added 30 mgs of trenavar this past week. So according to this machine, I have made progress and that satisfies me. One of the most important things that kept my muscle this week(because the week before I lost 2 lbs muscle, I think was the increased protein intake , and Ill be keeping protein higher again next week.

Things I am changing this week
-Lowering carbs, on weak bodypart days I may up carbs to build more muscle, we will see
-adding in a thyroidal tapering up the dose every 3-4 days or so (ive used I forces tt33, and Gasparis thryotabs and mitotropin before so I have some experience with thyroidals)
-Adding in protomax at 50 mgs and will go up to 75 mgs
-Lowering intensity in general because I pushed it too hard and strained shoulder ever so slightly on smith military presses so I am stopping shy of failure since I am almost 5 weeks out. (Dorian Yates gave this advice for injury preventation , if he could back in this and I listened and am applying this now!)
 
AI sports nutrition's caffeine is legit, I can attest, I have used it with my EC -alpha yohimbe, green tea fatloss stack

Invalid Link Removed

this is a freaking great deal 240 capsules for only like 13.99!

pick some up today at Invalid Link Removed pm me for a 30 % code off
 
DAA for 7-8 months straight? Don't agree with cycling off of that stuff?
 
Budman7811 said:
Man that diet is looking good crazy 365g protein I just don't know if I could keep up with that
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Thats niothing back in 2007 when doing dc training and did well over 400 everyday. had the worst farts. It works though for me , I am a beleiver in cycling protein. more carbs=less protein less carbs more protein a good rule of thumb is 1.5 grams when training super intense and wanting to gain size

LiveToLift said:
DAA for 7-8 months straight? Don't agree with cycling off of that stuff?
Click to expand...

lol I love the stuff so much. Ill am planning on cycling off in five months or so when I take a complete break from bodybuilding for 2-4 weeks-this means no lifting , eating what I want and when(or lack thereof). I think on cycle it helps with shutdown and so does PA thats the reason I am using it now.
 
April 17th 2012
2,600 calories
300 P
240 C
50F

first thing upon awaking calves and abs supersets
bike ride 10 mins-warmup for knees

smith donkey calve 225=12, 275=12, 315=10, 315=10
leg press calves 5 plates=12, 6 plates=12, 10, 5 plates=12
standing calve(slow tut, close stance) 400lbs=10,10

abs
decline leg ups 3 sets of 15
frog crunch 3 sets of 15

6-8 hours later Chest and triceps

Incline db press(40 degrees) 90lbs=7, 6, 85lbs=8
Pec dec machine (7.5 stop and go) 130lbs=9, 140=7
decline barbell 225lbs=9
Incline smith widegrip (35 degrees) 185=9, 225=5
incline cable fly (30 degrees) 40lbs=9, 50lbs=9

triceps (trying high reps)
v bar pushdowns 120lbs=12,20,20
nautilus dip machine 220lbs=15,13,12
nautilus tricep extension 100lbs=13, 100lbs=12,12
overhead cable extensions (with fingers) 100lbs=1210, 15

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April 18 2012
3050
400 P
270 C
40F

personal training

then went and filmed-worked a lot standing

then Quads and side and front of calves(with some back) @ Golds gym in jackson TN
warmup stairmaster 10 mins, stretches

quads
lifefitness leg extension 105=12, 135=12, 165=9
leg press (wide stance) 5 plates=12, 7 plates=10
hack squat 225lbs=10, 10, 10,10
plate loaded nautilus leg extension 45+25+10=15, 45+45=11
hammer strength iso lateral (one leg at a time) 25lbs=12, 12, 45lbs=12 , (left leg only 45lbs=12)
hack machine movement 200lbs=10x's

calves
seated calve riases 2(25's)=12, 2(45+5)=12, 2(45+25+5)=15, 2(45+10)=15,15
db between feet 70lbs=10, 85lbs=14, 105lbs=8,13,10
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April 19 2010
2700 cals
365 P
180 C
55 F

Biceps *trained with Brian Hatch*
seated db curl 30lbs=10, 20lbs=12, 25lbs=12
Preacher barbell(closer grip) 75lbs=8,6,5
standing cable curl (wider) 120lbs=12140lbs=7
one arm biceps cable curl 40lbs=12,12
behind the head cable curl (elbows in) 30lbs=12, 50lbs=12, 60lbs=12
nautilus preacher 100lbs=12, 110lbs=10,10,10(5 ct's), 10

on feet a lot filming- also flexed about 30 minutes

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April 20 2012
2600
330 P
175 C
60 F

hamstrings
*stretches* warmup

seated leg curl (squeezing a lot at bottom,#5) 110lbs=11, 130lbs=11, 150lbs=9, 160lbs=12
hyperextensions 2 sets of 10 reps
smith sldl 185=11, 225=10, 245=11, 275=8, widestance 275=4


later on cardio 30 minutes

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April 21 2012
2900
325 P
245 C
70 F

shoulders, backwidth supersets

- v bar pulldowns 2(45+25)=11, 4(45's)=12, 10
-standing side laterals 30lbs=20x's, 45lbs=12, 12

-underhand closegrip pullup 10x;s, +20lbs=8, +20=8(2 p's)
-bent over db laterals 45lbs=15, 15,15

-seated military press(widegrip) 135lbs=12, 165lbs=11
-widegrip d handle pulldown 2(45+25)=12, 4(45's)=8

was shadow boxing that night throwing a left hook a certaion way and throw my back out bad!!!!!!!!!!!!!!!!!

could have been the lateral movements and the left hook triggered it -hurts bad and intense at night

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April 22 nd 2012
2600 calories
320 P
215 C
50F

donkey calve raises 225lbs=10, 225lbs=10, 275=12, 275=10
nautilus leg press toe riase 250lbs=12, 290lbs=12, 330lbs=12, 390lbs=12


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I did an Inbody 520 reading (which I did 6 days ago)

In the past six days I have
gained over 2 lbs muscle
lost over two lbs of fat
Bodyfat has come down over a full percent

according to this Inbody520 machine Ive added muscle and lost fat in six days!

What I am keeping the same this coming week
-high protein in general esp on lower carb days( when I take in higher protein while dieting I gain more muscle and lose more fat and this inbody520 machines confirms this)
Think ill just keep doing what I am doing since it is working and see how things turn out next week

What I am changing
-im at 50 mgs protodrol, I think ill up it to 75 mgs sometime the end of this week
-I may up the trenavar to 40 mgs , right now though its stay at 30 mgs since i have responded so well this week
Train bodyparts I consider that need to be brought up a little harder, maybe this is contest prep and my body has felt it so this is the time injuries can happen so i am mindful of that and not training super intense or anything
 
I got some awesome pumps from Agmatine this week at one gram pre workoout

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April 23 2012
2500 cals
325 P
170 C
55F

*strained trap muscle* so 40 mins interval cardio then 20 mins walk with dog and posing
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April 24 2012
2650
265 P
205 C
50 F

Backthickness(with training partner-Brian)

T bar rows 6(25)s=10, 7(25)s=13, 8(25)s=12
db row(on rack) 115=10, 12
cable row(v bar) 150=12, 170=12

6-8 hours later cardio 45 mins, posing 10 mins

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April 25 2012
2850 calories
335 P
240 C
60F

calves and abs supersets plus cardio

bike warmup 10 mins

-seated calve raise (more constant tension) (barefoot) 2 sets 45+5=12, 45+25+5=12
shoes on (nike shoes) 3 sets 45+45+25+5=12, 45+45+45+10=12, 12
-db between feet reverse calve raise 85lbs=12, 100lbs=12, 105lbs=12,12,12

abs since lower trap hurt could not finish my staple ab exercises and tried some other ones, which is a good idea to switch up sometimes.

-decline leg ups 15 reps
-hanging leg raises 15,15,15
-frog crunch 3 sets of 15 reps

cardio calves 15 mins
interval cardio 10 mins

6-8 hours later chest

cable flys (pre exhaust) 20lbs=15, 30lbs=12, 40lbs=9
Incline db press (40 degrees) 95lbs=8, 6, 90lbs=8
pec dec #5 (inside only-tips from justin a guy that is ripped and has an awesome inner chest) 120lbs=12, 150lbs=8, 8(10 fast ones)
hammer strength chest press #2 2(2p+25)=12, 2(3 plates)=10, 10
incline fly (30-35 degrees) 55lbs=7, 60lbs=6
cable crossover (fast) 50lbs=15, 70lbs=9, 60lbs=12

triceps
cable rope pushdown 120lbs=20, 15,15
close grip smith (1/2-3/4 movement) 205=8, 7
behind the head db extensions 35lbs=8, 10
overhead cable extensions( short bar, fingers-more constant tension) 120=12, 150=12

---------------------------------------------------------------------------------------------------------

will update later

--------------------------------------------------------------------------------
 
April 26 2012

*After reading Dorian Yates column in this months MD issue of working a body parts harder, I am using this for bodyparts I want to bring up. That said I am holding back on intensity.

2550 calories
385 P
105 C
65 F

quads and hams

hyperextensions 3 sets 10 reps
bodymasters leg extension 120=15
leg press (widestance , feet pointed somewhat outward) 6 plates=9
hack squat (#2 close and high) 335=15

hamstrings
seated leg curl 160lbs=12
sldl 315lbs=8
one curl lying leg curls 50lbs=8, 60lbs=10, 80lbs=5 then some left leg work on form

posing 10 minutes
 
Sorry to her about your slight injury. I am sure you'll bounce back quick. Like how you brought up switching it up on exercises. Sometimes you have to but most the time it keeps it interesting.

Keep it up man!
 
April 27 2012
400 P
100 C
55 F

calves and shoulders supersetted, cardio 30 mins interval hard

--------------------------------------------------------------

In short, I went 3-4 days of 100 carbs toward the end of this week

april 29 2012 rest
350 P
225C
75 F

the reason I had to raise calories is I lost 2 lbs muscle mass in the past week, from hard dieting (mainly dropping carbs 100 for 3 days)
------------------------------------------------------------------------------------------------------------------------

*****Since last week (7 days ago) I dropped over 4 lbs! over 2 lbs was muscle and 2.5 or so was fat. I dieted too hard going down to 100 carbs for about three days. I raised my carbs yesterday and today and will be trying some new things this week.

Old things I am keeping in
-High protein up to 350-400 grams, esp on lower carb days
-ec alpha yohimbine dose-same
-Training bodyparts that are good with more maintain training and bodyparts I want to bring up harder. That said, holding back on intensity.
-keeping balanced and relaxed

New things I am trying this coming week
-Carbohydratess on average will be 200 grams, I may go down to 100 for one day , if I feel I need it, and I may go up to 300, as a rule of thumb I am sticking with 200 and will see how that goes
- Upped dose of trenavar to 40 mgs and protomax 75 mgs
-Upping thryoidal dose some (last week i upped it and this could have been the reason why i burnt muscle)
-Creatine at 10-15 grams per day (using Author L Rea's method out of his book I read 8 years ago)




 
April 30 2012
330 P
250 C
60F
2850 cals

back, traps

nautilus pullover 150lbs=12,
pull-down (close grip) 200lbs=10
neutral grip 200lbs= 9-rest paused-5
nautilus pullover 120lbs=10
pullup +25lbs=12, +30lbs=9

ez barbell row 205lbs=10
cable row -v bar 150lbs=10, 180lbs=10
db row(on rack) 115lbs=10, 8

seated db shrugs 115lbs=12, 12,12

*extra left lat work

then interval cardio 6-8 hours later for 30 mins

----------------------------------------------------------------------------------------------------------------

May 1 2012
250 P
280C
60F
3050

chest, triceps

(pre-exhuast) cable crossover 50lbs=10
Incline db press(40 degrees) 100lbs=9, 8
Pec dec (inies) 130lbs=12, 150lbs=10, 160lbs=12
decline barbell 225lbs=8
incline db fly(35 degrees) 60lbs=7,7
cable crossovers(fast) 60lbs=15, 70lbs=10, 60lbs=7, 40lbs=15

triceps
cable push-down(wide lat bar) 100lbs=20, 18, 20
nautilus dip machine 220lbs=15, 250lbs=15, 16
Scott triceps extensions 100lbs=18. 120lbs=12, 10
reverse d handle push-down 30lbs=10,10,10

abs
hanging leg raise 3 sets of 15
frog crunches 3 sets of 15

6-8 hours later got some devilish cardio in =) then posing for a good 10 minutes(hard posing) then immediately went to gym to brush up on calves

front and lower calves
reverse db calves 85lbs=12,, 11, 12
cable reverse calves 40lbs=10, 50lbs=10
seated calve raise 70lbs=10, 95lbs=10, 120lbs=10, 150lbs=12

----------------------------------------------------------------------------------------------------------
 
John Smeton said:
April 30 2012
330 P
250 C
60F
2850 cals

back, traps

nautilus pullover 150lbs=12,
pull-down (close grip) 200lbs=10
neutral grip 200lbs= 9-rest paused-5
nautilus pullover 120lbs=10
pullup +25lbs=12, +30lbs=9

ez barbell row 205lbs=10
cable row -v bar 150lbs=10, 180lbs=10
db row(on rack) 115lbs=10, 8

seated db shrugs 115lbs=12, 12,12

*extra left lat work

then interval cardio 6-8 hours later for 30 mins

----------------------------------------------------------------------------------------------------------------

May 1 2012
250 P
280C
60F
3050

chest, triceps

(pre-exhuast) cable crossover 50lbs=10
Incline db press(40 degrees) 100lbs=9, 8
Pec dec (inies) 130lbs=12, 150lbs=10, 160lbs=12
decline barbell 225lbs=8
incline db fly(35 degrees) 60lbs=7,7
cable crossovers(fast) 60lbs=15, 70lbs=10, 60lbs=7, 40lbs=15

triceps
cable push-down(wide lat bar) 100lbs=20, 18, 20
nautilus dip machine 220lbs=15, 250lbs=15, 16
Scott triceps extensions 100lbs=18. 120lbs=12, 10
reverse d handle push-down 30lbs=10,10,10

abs
hanging leg raise 3 sets of 15
frog crunches 3 sets of 15

6-8 hours later got some devilish cardio in =) then posing for a good 10 minutes(hard posing) then immediately went to gym to brush up on calves

front and lower calves
reverse db calves 85lbs=12,, 11, 12
cable reverse calves 40lbs=10, 50lbs=10
seated calve raise 70lbs=10, 95lbs=10, 120lbs=10, 150lbs=12

----------------------------------------------------------------------------------------------------------
Click to expand...



Doing the hard work! Results will follow!!!!
 
I want to thank you for the magic Matcha, it should incorporate good with my diet I am getting started on. I did want to ask you, I am starting the Bizzy diet and it looks to ba a low carb diet. What supplement would you suggest to help me? They recommend CLA


I also thought you should be nominated in the purus labs giveaway, it's for the most helpful and knowledge able people here in am. I find your discarding and information post up there as one I the best. If your interested just pop on in over in the company promo .... Aaron is hosting it.
 
Budman7811 said:
I want to thank you for the magic Matcha, it should incorporate good with my diet I am getting started on. I did want to ask you, I am starting the Bizzy diet and it looks to ba a low carb diet. What supplement would you suggest to help me? They recommend CLA


I also thought you should be nominated in the purus labs giveaway, it's for the most helpful and knowledge able people here in am. I find your discarding and information post up there as one I the best. If your interested just pop on in over in the company promo .... Aaron is hosting it.
Click to expand...

wow Thank you again. Matcha works well in the mornings with your first meal, in the microwave warm. you could add honey is your diet allows

cla works. maybe some l carntine l tartrate and bcaa's to perserve muscle while losing bodyfat, we carry both of these on our site. Many people lose muscle when they diet hard and this slows the metabolism. The more muscle a person has the faster their metoblism, thats why the tiop matures and pros have to eat so much food and can stay lean year round and actually have to work less harder once they have the muscle.

from what I understand I have to log Purus products and my job as a sponsored athelete and rep for AI forbids it. Much appreciated, though and if you want to do a log for us like lclt, let me know and well set it up
 
Always doing great work John! :) Keep it up!

I have to remember to order matcha w/ my next order. It used to be a staple in my life. :D
 
*From now on I am posing everyday so this is a given* not going to write it anymores

May 2 2012
345 P
200 C
50F
2550 calories

quads and hams

body-masters leg extensions (feet pointed upward) 120lbs=12, 160lbs=12, 200lbs=8
leg press (widerstance, all the way back) 6 plates+25=8
hack squat(high and close #2) 335lbs=10, 365lbs=10
smith squat 225lbs=8x's

hams
seated leg extensions(#5 squeezing at bottom) 150lbs=10, 200(w seat belt) =6x's
hyperextensions 2 sets of 10
sldl 315lbs=8
lying leg curl(one leg at a time) 30lbs=10, 50lbs=10
(both legs) +3=150lbs=3, 130lbs=6
incline ghr(bottom) =10
ab and aductors 120lbs 3 sets of 10
--------------------------------------------------------------------------------------------------------
May 4th 2012
3,000 cals
410 p
190 C
65 F

45 mins interval cardio, then 6-8 hrs later biceps

(pre exhaust) nautilus preacher curl wide grip 120lbs=12, 140lbs=12
straight bar preacher curl 85lbs=8, 6
seated incline db curl 30lbs=8, 35lbs=4
hammer curl 50lbs=8, 60lbs=6
standing cable curl 100lbs=12, 120lbs=10, 150lbs=4
hammer cable120lbs to 80 dropsets of 4
one arm double biceps curl _fascia stretching_

abs
bench knee ups 15,25,25,25, +20lbs added=20, +20lbs=15
-----------------------------------------------------------------------------------------------------------
May 4th 2012
370 P
180C
55F
2700 cals

shoulders
-standing side laterals 50lbs=12,12,12
-bent over rear laterals 50lbs=12,12,12
-seated db press 70lbs=9, 7, 65lbs=8
-nautilus side lateral machine 90lbs=25, 120lbs=25, 150lbs=20, 20 *new movement so Im letting tendons get used to it. Ive injured myself before doing a new machine , its always best to start with higher reps and as your body /tendons get used to the movement , then maybe start lowering reps. as a rule of thumb, not set in stone, give it one month
-front db raise 40lbs=10,10,10

-----------------------------------------------------------------------------------------------------------------

woke up and went to gym to do an INBODY520 reading

In the last 6 days I have
stayed exactly the same weight
-gained a little over 4 lbs of muscle
-lost a little over 4 lbs of fat
-lost over 2 % body fat

What I am continuing to do
-Keeping protein high at 350-400 grams, this is a must for me and when I go lower I lose muscle, when its high I gain
-Carbohydrates are staying the same, when i go too low like I did I lost muscle.
-Trenavar dose will stay at 40 mgs and protodrol at 75mgs
-creatine at 10-15 grams a day will go until two weeks out (this may have been what a good amount on a lot of muscle, along with the other synergistic stuff going on, this past week)
-Thyroidal dose stays the same
- keeping cardio in until two weeks out. That said, I may tone it down , if my body tells me to.
-Ec-alpha yohimbine dose is down to 25/200, 3 a day and think it will stay here. I might go up to 50 e and 400 c on some days if I think itll really benefit me. Right now, This small dose is working and seems sufficient.


 
Your workouts have so much volume. I wish my gym had some heavier weights. I have to figure out other ways to increase gain. I switch up exercises here and there, sometimes I go back to something I did months ago and say damn why haven't I done these in a while. Like dips, I was doing them almost everyone I went to the gym, been a while i just remembered I hadn't done them and I am sitting on my couch.
 
John Smeton said:
*From now on I am posing everyday so this is a given* not going to write it anymores

May 2 2012
345 P
200 C
50F
2550 calories

quads and hams

body-masters leg extensions (feet pointed upward) 120lbs=12, 160lbs=12, 200lbs=8
leg press (widerstance, all the way back) 6 plates+25=8
hack squat(high and close #2) 335lbs=10, 365lbs=10
smith squat 225lbs=8x's

hams
seated leg extensions(#5 squeezing at bottom) 150lbs=10, 200(w seat belt) =6x's
hyperextensions 2 sets of 10
sldl 315lbs=8
lying leg curl(one leg at a time) 30lbs=10, 50lbs=10
(both legs) +3=150lbs=3, 130lbs=6
incline ghr(bottom) =10
ab and aductors 120lbs 3 sets of 10
--------------------------------------------------------------------------------------------------------
May 4th 2012
3,000 cals
410 p
190 C
65 F

45 mins interval cardio, then 6-8 hrs later biceps

(pre exhaust) nautilus preacher curl wide grip 120lbs=12, 140lbs=12
straight bar preacher curl 85lbs=8, 6
seated incline db curl 30lbs=8, 35lbs=4
hammer curl 50lbs=8, 60lbs=6
standing cable curl 100lbs=12, 120lbs=10, 150lbs=4
hammer cable120lbs to 80 dropsets of 4
one arm double biceps curl _fascia stretching_

abs
bench knee ups 15,25,25,25, +20lbs added=20, +20lbs=15
-----------------------------------------------------------------------------------------------------------
May 4th 2012
370 P
180C
55F
2700 cals

shoulders
-standing side laterals 50lbs=12,12,12
-bent over rear laterals 50lbs=12,12,12
-seated db press 70lbs=9, 7, 65lbs=8
-nautilus side lateral machine 90lbs=25, 120lbs=25, 150lbs=20, 20 *new movement so Im letting tendons get used to it. Ive injured myself before doing a new machine , its always best to start with higher reps and as your body /tendons get used to the movement , then maybe start lowering reps. as a rule of thumb, not set in stone, give it one month
-front db raise 40lbs=10,10,10

-----------------------------------------------------------------------------------------------------------------

woke up and went to gym to do an INBODY520 reading

In the last 6 days I have stayed exactly the same weight
-gained a little over 4 lbs of muscle
-lost a little over 4 lbs of fat
-lost over 2 % body fat

What I am continuing to do
-Keeping protein high at 350-400 grams, this is a must for me and when I go lower I lose muscle, when its high I gain
-Carbohydrates are staying the same, when i go too low like I did I lost muscle.
-Trenavar dose will stay at 40 mgs and protodrol at 75mgs
-creatine at 10-15 grams a day will go until two weeks out (this may have been what a good amount on a lot of muscle, along with the other synergistic stuff going on, this past week)
-Thyroidal dose stays the same
- keeping cardio in until two weeks out. That said, I may tone it down , if my body tells me to.
-Ec-alpha yohimbine dose is down to 25/200, 3 a day and think it will stay here. I might go up to 50 e and 400 c on some days if I think itll really benefit me. Right now, This small dose is working and seems sufficient.
Click to expand...

Glad to see your diet is going well, and i wish you the best. I want to know how your guaging what I bolded. This is nearly impossible man, actually it is impossible; especially in a caloric deficit diet (if in fact you are in one).
 
JajaNe20 said:
Glad to see your diet is going well, and i wish you the best. I want to know how your guaging what I bolded. This is nearly impossible man, actually it is impossible; especially in a caloric deficit diet (if in fact you are in one).
Click to expand...

Thanks for the well wishes. I am gauging results by a seven thousand dollar machine, the Inbody520 machine.

The Inbody520 machine a machine that costs $7,000 dollars and measures intracellular fat, extracellular fat, body-fat, muscle mass in the right arm, left arm, torso, right leg, left leg, and more. I do this measurement on a totally empty stomach upon awaking in the mornings.

It could be wrong because I went from 13 % to 15 % in a week the beginning stages while dieting. It very well could be right, I am only using it as a guide. I can tell you I am getting leaner and stronger. and this week i creatine loaded and Im a super responder to creatine loading, ten years ago I gained 10 lean pounds in two weeks first time I tried it, plus all the other synergy I have going ,over 400 grams protein, 75mgs protomax, 40 mgs trenavar, bouncing back from last week.

I lost two pounds muscle the week before and it was muscle likely glycogen stores in the muscles being filled up carbs ( plus creatine)

Please stay out of my thread if your going to doubt me -Thank you.
 
John Smeton said:
Thanks for the well wishes. I am gauging results by a seven thousand dollar machine, the Inbody520 machine.

The Inbody520 machine a machine that costs $7,000 dollars and measures intracellular fat, extracellular fat, body-fat, muscle mass in the right arm, left arm, torso, right leg, left leg, and more. I do this measurement on a totally empty stomach upon awaking in the mornings.

It could be wrong because I went from 13 % to 15 % in a week the beginning stages while dieting. It very well could be right, I am only using it as a guide. I can tell you I am getting leaner and stronger. and this week i creatine loaded and Im a super responder to creatine loading, ten years ago I gained 10 lean pounds in two weeks first time I tried it, plus all the other synergy I have going ,over 400 grams protein, 75mgs protomax, 40 mgs trenavar, bouncing back from last week.

I lost two pounds muscle the week before and it was muscle likely glycogen stores in the muscles being filled up carbs ( plus creatine)

Please stay out of my thread if your going to doubt me -Thank you.
Click to expand...

Well if it is like a DEXA machine like the description you gave then 7,000$ is incredibly low! The cheapest dexa used in hospitals is a minimum $25,000. Okay John your getting all mad because I shot your impossible claims of you gaining 4 lbs of muscle in 6 days!? I am leaving your thread but I believe it is important to tell you since noone else here knows, or they just dont speak up; You at three weeks out looks like your 12 weeks out and your at around 12-14% bodyfat. NEXT TIME take your prep more seriously or hire a coach! Best of luck.

 
JajaNe20 said:
Well if it is like a DEXA machine like the description you gave then 7,000$ is incredibly low! The cheapest dexa used in hospitals is a minimum $25,000. Okay John your getting all mad because I shot your impossible claims of you gaining 4 lbs of muscle in 6 days!? I am leaving your thread but I believe it is important to tell you since noone else here knows, or they just dont speak up; You at three weeks out looks like your 12 weeks out and your at around 12-14% bodyfat. NEXT TIME take your prep more seriously or hire a coach! Best of luck.
Click to expand...

actually if you know your stuff you would know it was most likely glycogen being stored in the muscles from being depleted, this is very common. and I actually feel sorry for people like you who try to belittle other peoples dreams because theydont beleive in themselves and have to belittle others to try and make themselves feel superior.

Thanks for the criticism.
 
Not belittleing anyone, Your saying that it's possible to gain that much muscle in 6 days. Gaining glycogen in the muscle is not GAINING muscle. Trust me, I know what I am saying. Plus I am being honest, something you should honestly take time to consider. Why waste your time, if you look like your 12 weeks out, continue to diet, diet harder and do a show that's in 12 weeks. Not trying to be superior, I know what it takes to do well; you have to look absolutely diced. This sport is for the determined, hungry and passionate. Anyone can diet to 12% BF, dig deep and push hard for not many can get "tendon lean." Just trying to help, someone needs to spread light on this situation instead of lying and saying great job looking lean, take it as you wish. In the grand view of things i was being helpful. You have two paths ignore it and say that dude's an idiot, or say you know what he is right "i am not even suffering." Well that's about it, lol, good luck John.
 
oh and John if you don't think I know what i am talking about and that I am a nobody *and how i am so inferior or whatever you called me) check out my youtube thread, Just won my pro-card on April 21st 2012. :)
 
JajaNe20 said:
Not belittleing anyone, Your saying that it's possible to gain that much muscle in 6 days. Gaining glycogen in the muscle is not GAINING muscle. Trust me, I know what I am saying. Plus I am being honest, something you should honestly take time to consider. Why waste your time, if you look like your 12 weeks out, continue to diet, diet harder and do a show that's in 12 weeks. Not trying to be superior, I know what it takes to do well; you have to look absolutely diced. This sport is for the determined, hungry and passionate. Anyone can diet to 12% BF, dig deep and push hard for not many can get "tendon lean." Just trying to help, someone needs to spread light on this situation instead of lying and saying great job looking lean, take it as you wish. In the grand view of things i was being helpful. You have two paths ignore it and say that dude's an idiot, or say you know what he is right "i am not even suffering." Well that's about it, lol, good luck John.
Click to expand...

okay I misunderstood you then. Before I posed I know I was holding some glycogen from the week where I took in more carbs than I had been due to losing muscle the previous week, more carbs and creatine "loading", I blew up that week. I am doing this show for me to learn and get better. whats the worst that can happen? I mess up and learn and whats the best that can happen? I do well and still learn.

Off subject: As taboo as it is to talk about hormonals I have a firm stance right now that what i wrote in the beginning of my thread. I am doing very little anabolics at that and only over the counter ones, just so next time I can maybe up my dose slowly. maybe one day ill get on prescription anabolics, if it comes great, if not great. My point is I am going my own pace and still consider myself a beginner in contest preparation.

as for being natural Ive competed in NGa and later found out over the counters are allowed after I did my first show. You can switch to 11-oxo four weeks out and the test comes clean so techincally your allowed to do this, at least in the NGA, since its oct only, as long as you pas the urine test. I really feel better using over the counter anabolics in the NPC and this is why I made the switch. My last cycle was in 2010 was protodrol 75 mgs for 6 weeks , this show ive done
dymethazine 10/15/15/25/25/25/15/15
trenavar 0/ 0/ 0/ 0/ 0/o/ 30/ 30/40
protomax 0/0/ 0/ 0/ 0/0/ 50/50/75

do you do over the counter cycles ? if so what were some of yours? are you on any now? I find this protomax and trenavar to be strong, well at least for myself who has rarely used any recently.

I appreciate your critique and all and you have a point I am not ripped. Please let me make my own mistakes, learn from them and correct course. We will see how I look coming into this show. One day at a time

JajaNe20 said:
oh and John if you don't think I know what i am talking about and that I am a nobody *and how i am so inferior or whatever you called me) check out my youtube thread, Just won my pro-card on April 21st 2012. :)
Click to expand...

Congratulations Goodjob JajaNe20
 
May 5th 2012
370 P
190 C
80F

back of calves, abs *posing of course which I do everyday

Donkey Calve smith 315lbs=10, 365lbs=10, 405lbs=10
standing calve riases 400lbs=10, 450lbs=10, 500lbs=10, 550lbs=10

frog crunches 3 sets of 15 reps
decline leg ups 3 sets of 15
--------------------------------------------------------------------------------------------------------

May 6th 2012
355 P
150 C
30F
2300 cals

rest day yes I generally pose on rest days and get some extra cardio =)
---------------------------------------------------------------------------------------------------------------------

Recoverpro is amazing bcaa's contest preparation are a must for any serious bodybuilder, I use them in between meals, pre workout, during workout, sometimes, post workout

Invalid Link Removed
 
John Smeton said:
okay I misunderstood you then. Before I posed I know I was holding some glycogen from the week where I took in more carbs than I had been due to losing muscle the previous week, more carbs and creatine "loading", I blew up that week. I am doing this show for me to learn and get better. whats the worst that can happen? I mess up and learn and whats the best that can happen? I do well and still learn.

Off subject: As taboo as it is to talk about hormonals I have a firm stance right now that what i wrote in the beginning of my thread. I am doing very little anabolics at that and only over the counter ones, just so next time I can maybe up my dose slowly. maybe one day ill get on prescription anabolics, if it comes great, if not great. My point is I am going my own pace and still consider myself a beginner in contest preparation.

as for being natural Ive competed in NGa and later found out over the counters are allowed after I did my first show. You can switch to 11-oxo four weeks out and the test comes clean so techincally your allowed to do this, at least in the NGA, since its oct only, as long as you pas the urine test. I really feel better using over the counter anabolics in the NPC and this is why I made the switch. My last cycle was in 2010 was protodrol 75 mgs for 6 weeks , this show ive done
dymethazine 10/15/15/25/25/25/15/15
trenavar 0/ 0/ 0/ 0/ 0/o/ 30/ 30/40
protomax 0/0/ 0/ 0/ 0/0/ 50/50/75

do you do over the counter cycles ? if so what were some of yours? are you on any now? I find this protomax and trenavar to be strong, well at least for myself who has rarely used any recently.

I appreciate your critique and all and you have a point I am not ripped. Please let me make my own mistakes, learn from them and correct course. We will see how I look coming into this show. One day at a time



Congratulations Goodjob JajaNe20
Click to expand...


Glad to see we are on the same page here now John. No i don't take any over the counter stuff besides creatine, whey and a multi (sometimes). I have tried an over the counter natural test booster because I won it for free; while it made me feel good the effects were short lived so i only took it for 10 days. Actually now I'm just slowly adding back in creatine! I took it the whole way up to my show even the day of, after the show I quit it just to give my body a well deserved break, sure my endurance and strength went down in the gym but it will come back not worried. It is a good thing your "posing" everyday, make sure you feel comfortable and CONFIDENT. I agree with that 100%!
 
Kinda staying out of that conversation. I am inexperienced and would even know how to discuss. I will say your workouts are still looking good. I will be looking into some of those supplements to see how they could benefit me. With them being over the counter then they are legit.
 
Budman7811 said:
Kinda staying out of that conversation. I am inexperienced and would even know how to discuss. I will say your workouts are still looking good. I will be looking into some of those supplements to see how they could benefit me. With them being over the counter then they are legit.
Click to expand...

just remember I am experienced in hormone use and have done seven solo ph's cycles since 2004, when I was 23. As a rule of thumb five solo cycles are needed before even thinking about a stack.
 
I have learned a lot this prep though experience
some things I would have done differently and hopefully for next time
-Done more cardio where my heartrate was between 120-150 bpm
-probally not trained with weights twice a day as much for as long, maybe two-four weeks at time, maybe twice in the contest preparation.
-kept protein higher from the beginning

The main thing is I learned something and next time I have this stepping stone to get to the next level.

May 7th 2012

355 P
250C
45 F
2850 calories

back and traps -w/ training partner Brian Hatch

nautilus pullover 130lbs=10, 150lbs=10
v bar pulldowns 180lbs=10, 10
neutral grip pulldown 180lbs=7, 140lbs=10

T bar row (25 lb plates)8 plates=12, 12
db row on rack 115lbs=10, 10
seated cable wid lat bar 120lbs=10, 150lbs=10 dropset-120lbs=10--ds 100lbs=10-10-10

seated db shrug 115lbs=10, 9
incline db shrug 100lbs=10, 10

6-8 hrs later 40 mins interval cardio

--------------------------------------------------------------------------------------------
-since I do need to reduce bodyfat ,which I am hoping to do it though diet, I upped my thyroidal
- and I am upping my ec dose to 50 e a day and maybe up to 75 mgs
- I am doing some lower carb days
-Since I am almost two weeks out now I will be using my rest intervals more between sets.
-glutamine 20 grams daily -two weeks out since I am pushing my body hard due to doing my best
-Disregarding the Inbody520 machine was only using it as a guide and the last two weeks going by the mirror and a person who has been monioring my progress every week for the last 12 weeks who I posed in front of every week

May 8 2012

355 P
160 C
30 F
2350 calories

chest and triceps(with Brian)

Incline db press-40 degrees 100lbs=8, 4, 90lbs=8
pec dec 140lbs=10, 150lbs=6
decline barbell 225lbs=8
cable crossover (top)
top 40lbs,10,10,10
middle 40lbs=10,10,10
bottom 40lbs=10,10 30lbs=10

triceps rope pushdowns 100lbs=15, 120lbs=15, 150lbs=10
smith close grip bench press 185lbs=10, 10
tricep extensions 105lbs=7, 4
reverse d handle 30lbs=15, 40lbs=10
then a bunch of fascia stretching sets

6-8 hours later -calves and abs supersettted, then cardio

-seated calves barefoot 95lbs=10, 120lbs=10
shoes on 120lbs=6
-db between feet 75lbs=15,15,15 100lbs=11

frog crunch 3 sets of 15
hanging leg ups 3 sets of 15
machine crunch 3 sets of 10

cardio 35 mins walk downtown
-------------------------------------------------------------------------------------------------------------------
May 9 2012

385 P
210 C
40F

quads and hams
body masters leg extension (toes pointed upwards) 130lbs=15, 170lbs=12, 200lbs=10
leg press(wide stance, all the way back) 6 plates+25=12
hack squat 335lbs=15, 365lbs=13

hamstrings
seated leg curl (squeezing at bottom) 150lbs=10, 200lbs=8
smith sldl 225=10, 276=6
lying leg curl 130=7, 150=4

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great leg training videos Invalid Link Removed

part 2 Invalid Link Removed

I have to give props to cycle support which does matter on cycle, oral anabolics, liver protection and cycle support needs to be used. my blood pressure is normal and I am feeling healthy. Pick some up at Invalid Link Removed and use code Smeton30 for a 30% discount and free t shirt

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I have learned a lot this prep through experience

some things I would have done differently and hopefully for next time
-Done more cardio where my heartrate was between 120-150 bpm
-probally not trained with weights twice a day as much for as long, maybe two-four weeks at time, maybe twice in the contest preparation.
-kept protein higher from the beginning
-did some low carb days followed my moderate carb days from the beginning
-took in a variety of carb sources like beans

The main thing is I learned something and next time I have this stepping stone to get to the next level. That said, I still have 12 days to keep progressing.
 
John Smeton said:
I have learned a lot this prep through experience

some things I would have done differently and hopefully for next time
-Done more cardio where my heartrate was between 120-150 bpm
-probally not trained with weights twice a day as much for as long, maybe two-four weeks at time, maybe twice in the contest preparation.
-kept protein higher from the beginning
-did some low carb days followed my moderate carb days from the beginning
-took in a variety of carb sources like beans

The main thing is I learned something and next time I have this stepping stone to get to the next level. That said, I still have 12 days to keep progressing.
Click to expand...

It's all a learning curve, a stepping stone, for next time, John. You know what you could improve on, so next time will just be that much better. You can also still do a lot in 12 days, so stick at it and hang in there!

~Rosie~
 
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