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John's training log

smeton_yea said:
Today Calves biceps, abs

Leg press calves
2 plates and 25(per side)=12
3 plates +25=6
4 plates+25=5

Nautilus leg press
250lbs-~
310=5x's

Preacher bench dumbbells(different bench than normal so weight does not matter from last time)
35=7x's

preacher curls
75lbs=10x's

Nautilus preacher machine
100lbs=9x's

Cable curl 100=12x's

dumbbell curl
45lbs=6x's

Abs

Ring of fire ~
nautilus ab machine 60,100, 130=12x's
db between feet crunches 15lbs=15x's
Click to expand...

Great looking workout John.
 
Nice work, I have yet to do the ring of fire but read the link and it looks like fun...
 
today

a good amount of low intensity cardio

and hard as I could, for 2-3 minutes wore me out. wow I did not think such a couple minutes could do that.

My metabolism is faster then it has been and I need less cardio now to keep losing since metabolism is doing its job getting the body fat off. I have made some nice improvements in fat loss.

I think I am going to up calories a couple week before I start my contest prep in August. I am in no way single digit body fat, I am approaching it, the way my metabolism is higher than it has been.

I want to start twelve weeks out at 10 % so I can come in on stage at five percent.
 
smeton_yea said:
Yes Ring of fire is good stuff.

Here are videos of the ring of fire



Click to expand...

Thanks and if you click edit on this you should be able to see the code to make the youtube vids work.
 
For those who have not seen my two threads here they are

HghPro log Invalid Link Removed

and a Recoverpro thread Invalid Link Removed
 
I power walked with about a 115-130 lbs woman named Angelica. Super nice , married, great mother, and Spanish decent. We had a real enjoyable conversation.=)

30-45 minutes power walking for the most part.

I am about most at least one hundred pounds over her and I kept up for three laps power walking at the park, we talked the whole time, along with some other woman that joined in. the age group for the woman are 35-40. I am 29.

On the other hand she is just getting started again walking so I had an advantage that I have been keeping up with my cardio.

I am drenching sweat, legs are sore. Time to shower for a second time and eat.
 
John Smeton said:
I power walked with about a 115-130 lbs woman named Angelica. Super nice , married, great mother, and Spanish decent. We had a real enjoyable conversation.=)

30-45 minutes power walking for the most part.

I am about most at least one hundred pounds over her and I kept up for three laps power walking at the park, we talked the whole time, along with some other woman that joined in. the age group for the woman are 35-40. I am 29.

On the other hand she is just getting started again walking so I had an advantage that I have been keeping up with my cardio.

I am drenching sweat, legs are sore. Time to shower for a second time and eat.
Click to expand...


Nice cardio. Is this fasted cardio? Or just normal cardio to burn some extra calories?
 
Seems like things are going steady as clockwork over here.

I will consider the ring of fire for our training, I read about it before never really employed it fully.
 
GoHardOrGoHme said:
Nice cardio. Is this fasted cardio? Or just normal cardio to burn some extra calories?
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Right now cardio on off days. Diet is main thing. Calories are are generally 2,700-3,200 right now. I have a big notebook I have written down what I eat everyday. I count the exact number of protein , carbs and fats taken in everyday.

DreamWeaver said:
Seems like things are going steady as clockwork over here.

I will consider the ring of fire for our training, I read about it before never really employed it fully.
Click to expand...

Nice. Thank you for subscribing
 
June 10th 2010 Abdominals, hamstrings, Quads, Calves

Ring of fire ~

Body masters seated leg curl
150lbs=12x's
170lbs=10x's

Leg press Machine
5 plates (per side)=9x's

Leg press machine Calve press
4 plates(per side)=6x's
 
John Smeton said:
June 10th 2010 Abdominals, hamstrings, Quads, Calves

Ring of fire ~

Body masters seated leg curl
150lbs=12x's
170lbs=10x's

Leg press Machine
5 plates (per side)=9x's

Leg press machine Calve press
4 plates(per side)=6x's
Click to expand...


Good stuff John.
 
Personal Challenge thread. Come join in the madness if you dare.
Invalid Link Removed
 
Could be scarring for sure. Although I do have great legs and a bubble butt. LOL YIKES I just scared myself.:bigeyes: :bigeyes: :bigeyes:
 
MrKleen73 said:
Could be scarring for sure. Although I do have great legs and a bubble butt. LOL YIKES I just scared myself.:bigeyes: :bigeyes: :bigeyes:
Click to expand...

If I have a vivid HGHpro dream of this I am blaming you.:smite:
 
Since I can not train upper body currently because shoulder is recovering I am taking upper legs off this week, since they are already very big and working what I can to improve.(biceps, calves, and abs)

I am getting my cardio-vasular training in,power walking, walking, jogging/running{rare currently} or bicycle, whatever my knees can do well with. Diet is still in the fat-loss zone around 2,600-2,800. some days it goes up to maintenance

June 11th 2010 Biceps(not full intensity at all)
Ez bar curls
45lbs=15x's
65lbs=8x's

Preacher Dumb bell curls
25lbs=10x's

nautilus preacher curl
100lbs=13x's

June 14th 2010 Calves, biceps, Abdominals

Leg press calves
3 plates(per side)=6x's
4 plates=4x's
4plates=4x's
4 plates=3x's

Ez bar curl
75lbs=10x's
95lbs=5x's-dropset-75lbs=10x's

preacher dumb bell curl
30lbs=7x's

one arm dumb bell hammer curl
30lbs=7x's

Nautilus Preacher machine
100lbs=15x's

Ring of fire ~
 
Thuresday June 17th 2010 Calves, abdominals

Leg press calves
3 plates(per side)=10
4 plates=7
4 plates=6
4 plates=6

One foot at a time
1 plate=6x's

reverse Dumb bell between feet
20lbs=15
30lbs=15
40lbs=12
40lbs=14x's

Ring of fire~
 
Single leg press, I forgot about these, will have to get back to them some time...
 
John Smeton said:
Thuresday June 17th 2010 Calves, abdominals

Leg press calves
3 plates(per side)=10
4 plates=7
4 plates=6
4 plates=6

One foot at a time
1 plate=6x's

reverse Dumb bell between feet
20lbs=15
30lbs=15
40lbs=12
40lbs=14x's

Ring of fire~
Click to expand...

Great leg workout John.:fing02:
 
Excellent work John! Very very impressive thus far. Dont slow down buddy
 
DreamWeaver said:
Single leg press, I forgot about these, will have to get back to them some time...
Click to expand...

Thank you, Doug.Yeah certain machines foot is easy to slip off so its hard to do them on a metal like surface, at least at my gym. Plastic surface is better.

Good stuff none the less and I plan on incorporating one leg calve raises at a time, another benefit on on the plate loaded leg press it makes it easier because with two feet you need double on more the weight.

pembroke3355 said:
Great leg workout John.:fing02:
Click to expand...

Thank yoU Don

GoHardOrGoHme said:
Excellent work John! Very very impressive thus far. Dont slow down buddy
Click to expand...

Thank you Andre.
 
Friday June 18th 2010

One arm hammer dumb bell preacher curl
30lbs=11x's

dumb bell preacher curl(elbows pointed a bit in)
25lbs=10x's

cable curl
100lbs=15x's

Nautilus preacher curl
110lbs=12x's
 
John Smeton said:
Friday June 18th 2010

One arm hammer dumb bell preacher curl
30lbs=11x's

dumb bell preacher curl(elbows pointed a bit in)
25lbs=10x's

cable curl
100lbs=15x's

Nautilus preacher curl
110lbs=12x's
Click to expand...

Feeling pumped? haha you should after that life
 
John Smeton said:
Friday June 18th 2010

One arm hammer dumb bell preacher curl
30lbs=11x's

dumb bell preacher curl(elbows pointed a bit in)
25lbs=10x's

cable curl
100lbs=15x's

Nautilus preacher curl
110lbs=12x's
Click to expand...


One of my favorites.
 
I ran outside doing hard cardio,20-30 minutes,first thing upon waking up and had to stop early was over 100 degrees and humidity had me feeling very hot where I had to go in and cool off. It felt like 110.

I was the only one on the running track, every one else was in the pool, in the park, because I did not even know about a heat advisory until i got home. very dry heat and no breeze.

There were some people doing picnics and cookouts under a pavilion which is not smart in this weather, then again, they probably did not know it was going to be this dry,hot, and humid.

last time I felt that way when I was ten-eleven years old with my baseball Buddie Micheal Butts, and we were playing baseball, we had to cut the game short because it was unbearable , 104 degress,like today. I think the humidity was higher today, could be wrong, but running in it it took a good half hour until I felt right again.

seriously go to a gym in extremely hot and humid weather

raised my body temperature three degrees though from that run,which is great for fat burning. the heat causes the metabolism to raise thats why its easier to lose during the warmer-hotter climates than cooler-colder.
 
John Smeton said:
I ran outside doing hard cardio,20-30 minutes,first thing upon waking up and had to stop early was over 100 degrees and humidity had me feeling very hot where I had to go in and cool off. It felt like 110.

I was the only one on the running track, every one else was in the pool, in the park, because I did not even know about a heat advisory until i got home. very dry heat and no breeze.

There were some people doing picnics and cookouts under a pavilion which is not smart in this weather, then again, they probably did not know it was going to be this dry,hot, and humid.

last time I felt that way when I was ten-eleven years old with my baseball Buddie Micheal Butts, and we were playing baseball, we had to cut the game short because it was unbearable , 104 degress,like today. I think the humidity was higher today, could be wrong, but running in it it took a good half hour until I felt right again.

seriously go to a gym in extremely hot and humid weather

raised my body temperature three degrees though from that run,which is great for fat burning. the heat causes the metabolism to raise thats why its easier to lose during the warmer-hotter climates than cooler-colder.
Click to expand...

Ouch that sounds awful.
 
pembroke3355 said:
Ouch that sounds awful.
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just was not used to it.

The "Thrilla in Manilla 3" Ali and Frazier fought in 125 degrees weather and probably came close to dying.

I do enjoy boxing because I used to box in my early twenties and may like to watch certain fights.

With that said, I prefer being peaceful .
 
John Smeton said:
just was not used to it.

The "Thrilla in Manilla 3" Ali and Frazier fought in 125 degrees weather and probably came close to dying.

I do enjoy boxing because I used to box in my early twenties and may like to watch certain fights.

With that said, I prefer being peaceful .
Click to expand...

I heard it said that Ali had no intention of continuing when Frazier gave up...
 
DreamWeaver said:
I heard it said that Ali had no intention of continuing when Frazier gave up...
Click to expand...

Damn I would have whispered to Frazier hit me one good shot I will take my money and I am out of here. 125 that is insane!!!
 
Be careful in that heat John, I know it can feel really good sometimes but it can kick the crap out of you without any warning too.
 
DreamWeaver said:
I heard it said that Ali had no intention of continuing when Frazier gave up...
Click to expand...

Ali told his manager to cut his gloves off him.

Frazier did not quit, he wanted to keep going, his corner made him quit , because Frazier was almost blind in one eye naturally, and the other eye was swollen shut from Ali.

Both of them had so much bad blood between them, Frazier was willing to risk his life or death to beat Ali. Ali did not. (Ali called him a gorilla, called him an uncle tom which is one of the worst terms for a black person according to a mixed guy from the documenty)

In my opinion Ali was wrong saying these things. It was a documentary I watched the other day, forget the name of it, Thrilla in Manila maybe?
 
June 21st 2010 Calves biceps abs

Nautilus one leg calve raise
170lbs=6x's
170lbs=5x's

Db between feet reverse(heels on bench, feet hanging off bench holding db)
40lbs=15x's
60lbs=7x's
45lbs=17x's

One arm hammer curl
35lbs=8x's

dumb bell preacher curl
30lbs=11x's

Nautilus preacher machine
110lbs=9x's
120lbs=10x's

Ring of fire ~
 
June 22nd 2010 two cardio sessions about six hours apart

first sesson in gym, bike, cardio calves, elliptical(lower-modderate intensity)

second session 40 minute walk outside(after it cooled down, was 90 degrees, sweating pretty hard after I was done)
 
John Smeton said:
Ali told his manager to cut his gloves off him.

Frazier did not quit, he wanted to keep going, his corner made him quit , because Frazier was almost blind in one eye naturally, and the other eye was swollen shut from Ali.

Both of them had so much bad blood between them, Frazier was willing to risk his life or death to beat Ali. Ali did not. (Ali called him a gorilla, called him an uncle tom which is one of the worst terms for a black person according to a mixed guy from the documenty)

In my opinion Ali was wrong saying these things. It was a documentary I watched the other day, forget the name of it, Thrilla in Manila maybe?
Click to expand...

Have to watch that, going to get my wife to download it ... You know I watched the fight when they showed it later of TV, Frazier was my favourite boxer, didn't remember all the details though... was a while ago...
 
John Smeton said:
Ali told his manager to cut his gloves off him.

Frazier did not quit, he wanted to keep going, his corner made him quit , because Frazier was almost blind in one eye naturally, and the other eye was swollen shut from Ali.

Both of them had so much bad blood between them, Frazier was willing to risk his life or death to beat Ali. Ali did not. (Ali called him a gorilla, called him an uncle tom which is one of the worst terms for a black person according to a mixed guy from the documenty)
In my opinion Ali was wrong saying these things. It was a documentary I watched the other day, forget the name of it, Thrilla in Manila maybe?
Click to expand...

There is no place for that type of stuff in sports. Ali was never one who was careful about what he said. That type of stuff is what you expect in WWE event.
 
It has been about a week since I updated

Good news. Physical therapy is going well and shoulder has improved small steps, with this momentum It will be healed in July and by august I start by Contest preparation.

A healthy body, healthy diet, physical therapy,icing,exercise, are helping, every little thing plays their part. (Fish oil, cissus are some supplements I am taking)

Glycobol ,Recoverpro,and Hghpro are going great. I have about a week left on Hghpro which after I finish my Hghpro well see if I can start training lightly.

*diet is still below maintenance, and cardio is none on off days.some days is more activity more some less, generally I like to hit 2,600 either though diet and exercise. Of course if I burn 300-500 calories though interval cardio, Ill allow myself 2,900 and subtract the lower number 300 to make sure my body is staying in the fat loss zone.

*cardio has been pretty intense and may stay this way as long as knees are doing fine

I retain muscle mass pretty well when not lifting as I had a serious arm injury over a year ago.
 
I did not write down my cardio sessions so I am going off my log book and memory so I may miss a couple cardio sessions

June 25th 2010 Calves,biceps, abdominals

Seated Calve raise
45+25=8x's
45+45=7x's

Dumb bell between feet reverse
45lbs=15x's
50lbs=10x's

One arm dumb bell curls
30lbs=15x's
Dumb bell preacher curl 30lbs=7x's
Cable curls 100lbs=12x's

Ring of fire ~

think I got one of two cardio sessions in ,at least one

June 28th 2010 Calves, Biceps, superset with triceps, Right side body training - chest and back, shoulders and traps

Donkey Calve raise275lbs=12x's(stopped short of failure)
dumb bell between feet reverse
45lbs=8x's
50lbs=10x's

superset biceps and triceps

Dumb bell preacher curls
35lbs=10x's
Tricep pushdown
100lbs=13x's
one arm dumb bell hammer curls
35lbs=7x's
overhead Scott triceps
100lbs=13x's
Cable curls 120lbs=7x's

(Right side body training)

Superset chest and back
incline dumbell press
60lbs=10x's
One arm lat pulldown
100lbs=10x's

Superset Shoulders and traps
side lateral 30lbs=10x's
75lbs=10x's


June 29th 2010 Interval cardio

I ran maybe 1/4 of the way and walked the rest outside in about 90 degrees. I do not know how long I time myself by laps around our nice local park.

other runners are there and if you really want to push yourself you can race them, and it is not about racing it is about your personal best. Sometimes it can be fun to show off though because I have long legs and was always the fastest kid out of about 30 kids each time, when I was 9-11 years old ,running the mile as a kid, every single time I ran it I came in first place(ran it four times , from that age, twice in fourth grade and twice in fifth).
 
John Smeton said:
It has been about a week since I updated

Good news. Physical therapy is going well and shoulder has improved small steps, with this momentum It will be healed in July and by august I start by Contest preparation.

A healthy body, healthy diet, physical therapy,icing,exercise, are helping, every little thing plays their part. (Fish oil, cissus are some supplements I am taking)

Glycobol ,Recoverpro,and Hghpro are going great. I have about a week left on Hghpro which after I finish my Hghpro well see if I can start training lightly.

*diet is still below maintenance, and cardio is none on off days.some days is more activity more some less, generally I like to hit 2,600 either though diet and exercise. Of course if I burn 300-500 calories though interval cardio, Ill allow myself 2,900 and subtract the lower number 300 to make sure my body is staying in the fat loss zone.

*cardio has been pretty intense and may stay this way as long as knees are doing fine

I retain muscle mass pretty well when not lifting as I had a serious arm injury over a year ago.
Click to expand...

Great news on the shoulder.
 
June 30th 2010 Hamstrings, quads

quads and hams are pretty much short of failure. Still training with intensity these body parts are up to parr so Do not need to go balls out on them. I save this for body part(s) I want to bring up.
Incline glute ham raise

Nautilus Prone leg curl machine
100lbs=12x's
120lbs=6x's
Bodymaster seated leg curl
150lbs=12x's(
Incline Glute ham raise
15x's
25lbs=10x's

nautilus leg extension
100lbs=11x's
120lbs=10x's

Leg press (wide stance all the way down)
4 plates=10x's
4 plates 10x's
 
John Smeton said:
June 30th 2010 Hamstrings, quads

quads and hams are pretty much short of failure. Still training with intensity these body parts are up to parr so Do not need to go balls out on them. I save this for body part(s) I want to bring up.
Incline glute ham raise

Nautilus Prone leg curl machine
100lbs=12x's
120lbs=6x's
Bodymaster seated leg curl
150lbs=12x's(
Incline Glute ham raise
15x's
25lbs=10x's

nautilus leg extension
100lbs=11x's
120lbs=10x's

Leg press (wide stance all the way down)
4 plates=10x's
4 plates 10x's
Click to expand...

Good looking leg workout.:)
 
Today

10 minutes warmup on bike(5 minutes interval, (heavy then light)
20 minutes strait running 1 incline 6.0 speed (did two miles I think in twenty minutes)
abdominals ring of fire
then went to a park with a friend and walked two miles

* I found this out last night while reading an article by Layne Norton, that post cardio nutrition, fast acting carbohydrates and protein is just as important as post workout training with the weights.
 
John Smeton said:
Today

10 minutes warmup on bike(5 minutes interval, (heavy then light)
20 minutes strait running 1 incline 6.0 speed (did two miles I think in twenty minutes)
abdominals ring of fire
then went to a park with a friend and walked two miles

* I found this out last night while reading an article by Layne Norton, that post cardio nutrition, fast acting carbohydrates and protein is just as important as post workout training with the weights.
Click to expand...

I had never known that but I always do the same routine no matter if I am lifting or just cardio. Protein shake after the workout.
 
John Smeton said:
Today

10 minutes warmup on bike(5 minutes interval, (heavy then light)
20 minutes strait running 1 incline 6.0 speed (did two miles I think in twenty minutes)
abdominals ring of fire
then went to a park with a friend and walked two miles

* I found this out last night while reading an article by Layne Norton, that post cardio nutrition, fast acting carbohydrates and protein is just as important as post workout training with the weights.
Click to expand...

Got that covered my cardio is after my workout, and morning sessions are just before breakfast...
 
pembroke3355 said:
I had never known that but I always do the same routine no matter if I am lifting or just cardio. Protein shake after the workout.
Click to expand...

Do you take in fast acting carbohydrates with the shake after cardio or weights?

DreamWeaver said:
Got that covered my cardio is after my workout, and morning sessions are just before breakfast...
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Yeah cardio keeps the metabolism revved up,, it feels really good to get them airways , lungs , easier breathing,and health benefits.

your still doing that much cardio?

Btw what brand tanner did you use and how many coats?
 
John Smeton said:
Do you take in fast acting carbohydrates with the shake after cardio or weights?



Yeah cardio keeps the metabolism revved up,, it feels really good to get them airways , lungs , easier breathing,and health benefits.

your still doing that much cardio?

Btw what brand tanner did you use and how many coats?
Click to expand...

I still do about 3 hours a week cardio...

I had a girl come to my house and spray me, then she finished me off at the show... so two coats. If I was doing it by myself I would have used about 6 coats and rinsed after each when it dried, then applied a bronzer...
 
July 2nd 2010 Biceps (trying triceps lightly)

Dumb bell preacher curls
35lbs=8x's
40lbs=7x's

one arm hammer dumb bell curl
30lbs=8x's

one arm behind the head triceps
20lbs=10x's
20lbs=10x's-10x's
25lbs=10x's

Nautilus preacher machine
110lbs=10x's
120lbs=9x's

July 3nd 2010 Cardio

3 miles done in forty minutes. 1 mile walk, 2 mile run The cardio benefits feel so good. I recommend anyone if they can to run for 20-30 minutes strait, not sprinting, running and slowing down to catch your breath, when you run by people or when people see you if you want you can pick up the pace for funs sake,continually running though the whole time.

Next week I am starting back lifting lighting on my upper body,Chest, shoulders, triceps, back, which I have taken off this whole month.
 
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