Smeton's count down to Feb 1st online competetion

Today hack squat calves 25 on each side(Dc pre-contest style) 15 x's

I have a hamstring injury...so incline glute ham raises 20 x's

barbell squats(might cut them other exercises work better for me I still do them here and there used to do them a lot, might start just for fun, as a mass builder smythe and hacks work better for my body type. just like barbell bench, im not built for it and haven't done it in almost three years) 225 - 5 x's both sets ass to grass. 145- 20 x's

238 lbs. Not trying to get legs bigger because I cant get upper body much bigger, if at all, because of the light lifting(rehab). I do think i can move up to higher reps and heavy weights. first step first though. Ive gained some muscle since taking six months off, coming back and going light, esp in the chest on the nautilus fly machine, since I started about a a month of so ago.(beginning of the intra-aid log was doing right side only, this increased muscle). Dante has taught me so much. I love him hes a very caring man teaching people stuff like I have learned from him! I credit my size to starting Dc over a year ago , before that doing max-ot for three years and before that working out heavy. 6ft2 238 isn't big I have a lot of growing to do to get big. first things first rehabbing this elbow.
 
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nautilus chest machine ( seated all the way down to hit upper chest)90 lbs- 26 x's

chest stretch(on machine) 40 lbs 1:30

nautilus seated side lateral machine 60 or 80 lbs 20 x's

nautilus triceps dip machine 110 or 120 lbs-its in logbook did them slow because arm was popping on full reps so did what didn't cause popping. worked though it

I lowered protein during this time . giving my body a break and I know I'll be taking in 400-500 grams in the future anyways. Protein is around one gram per pound because in rehab stage.
 
Fri- 45 minutes cardio

Sat-light cardio all day basically and heavy cardio later that night.

Sunday rest

Today

Seated Calves raises 35 lbs - 10 x's
(Dc pre-contest style) one leg aat 25 lbs- 6 x's

seated good mornings( cant go all out hamsstrong injury) 10 lbs-31 x's

hack squats (that's on each side, when i put a number it's only on one side) 2 plates - 15 x's

Weight is a lil over 234. closer to 234 than 235 though. so 234 it is.
 
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Invalid Link Removed Okay im listing my training in here if you want to follow.

Will still be updating here.

I'm still in "rehab" stage and lifting lightly. and improving. that's all that counts is improvement.
 
Did a video today. I need some work , I'm going to go ahead and go though with it. the video will be available soon as soon as it uploads to youtube ; it takes forever.

Negative

-Body fat although I did balloon up to 241. weight is at 241. Happy Turkey day y'all. It'll go down(hopefully My arm gets better coming into the competition and weight stays about the same , gaining strength while losing fat)

-Trap work needs work

-work on my posing more. like the front double biceps pose on this video both arms were uneven.

-I've lost some size from six months of not training upper body. Arms have shrunk .75 of an inch

-Going into this competition with limited resources ,training, six months of no upper body training, one month of light training with limited exercises.

[nomedia="http://www.youtube.com/watch?v=CVaQnehp6nw"]YouTube - Broadcast Yourself.[/nomedia]


pros.

-Ive been training with weights for almost seven years got a good base .

- 6ft2 barefooted

-Strong willed, determined, dedicated, persistent and know some basic stuff about pre-contest regarding water manipulation.

-rehab stage has improved.

- Ive got some thyrotabs I'll be using starting soon.

-I haven't lost too much size from not training for six months of upper body.

alright that's about it for today.Most pre-contest gurus say you need to be ready three weeks out and eat your way in. We'll I'm sure I'll make plenty of mistakes just to get my feet wet. I may come in smooth and I also may come in just right or around right. We'll see . I foresee these thyrotabs helping out a lot.
 
and I don't know if I'll go though with this contest. Its an excuse for me to get lean and learn contest prep. time will tell...
 
wow bro good luck getting your body fat down that much in 8 weeks.. you have got a long way to go... by no means am i discouraging you.. i wish u all the luck in the world.. if you have never prepared for a contest before, its a long arduous task and takes some time to learn how long you body needs to get down to a very low body fat... for example.. getting down to eight percent is no problem for me.. and i can do that very quick.. but losing that final 3 percent plus takes about an additional 6 weeks
 
yeah I got a long ways to go i started Thyrotabs today and this i predict will melt a good 5 lbs off me, maybe more, with the good dieting habit I have going. If Im not anywhere near 70 % of what I visualized myself to look like then Im dropping out. I mean i have a lot going against me into this competition with not being able to train heavy and not being able to do most of the exercises that work for building thick dense mass. Haven't trained for mass in seven months , no creatine , or beta alanine and I was going to do some 11-oxo but I can almost say with certainly 11-oxo is out of the question for a long time in till my elbow is healed. hopefully I can train somewhat intense enough the last month and maybe add in creatine and beta alanine. If this is the cases i expect muscle memory to come in and this goes up fast. I am getting the tanning supplies and posing trunks and will start tanning 4-6 weeks out I know your supposed to do six weeks out I personally don't like sunbeds and will do it for the show though. yeah i have a good 20 lbs or more to lose and hopefully I can train halfway intensity and muscle memory allows me to put on 10 lbs because muscle memory comes back FAST for anyone who has token a long period of time off. right now my arm is still down in rehab stage, which is what it takes to get better. time will tell.....
 
good luck man...and I hope your elbow gets better so you can go all out on upper body again! I don't think I'd have it in me to just work out legs haha.
 
yeah I'm really not gaining any muscle in the upper body. maybe some stuff like the pec dec on inner pecs, and maybe a few things like side lateral machine side delts, pullover machine maybe abs..basically im just doing it so I won't lose more...really not gaining anything in till i start going heavy again.with me not gaining anything its not even worth it to strain my elbow, I'm just going though how ever long it takes to fully heal. when its healed I can start training for mass again...

I shouldn't have messed up my arm and I would have made some progress. Its been seven months without any upper body progress......and it's going to be however long it takes...
 
smeton_yea said:
yeah I'm really not gaining any muscle in the upper body. maybe some stuff like the pec dec on inner pecs, and maybe a few things like side lateral machine side delts, pullover machine maybe abs..basically im just doing it so I won't lose more...really not gaining anything in till i start going heavy again.with me not gaining anything its not even worth it to strain my elbow, I'm just going though how ever long it takes to fully heal. when its healed I can start training for mass again...

I shouldn't have messed up my arm and I would have made some progress. Its been seven months without any upper body progress......and it's going to be however long it takes...
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Injuries kill me. I hurt my wrist a few months back and I couldn't do any upper. I know how you feel. Stick in there,hope it gets better soon!
 
All in all though this injury has to effect your upcoming Feb 1 contest. What are your thoughts on this?
 
bonscott said:
All in all though this injury has to effect your upcoming Feb 1 contest. What are your thoughts on this?
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Thoughts are I have some decent muscle mass accumulated from training from six years with power-building type training. With that said I'm doing what I can do and will give this competition everything within my power to win it.
 
bonscott said:
That's a winners attitude,.. keep it up!!!
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cheers.

I have not exactly been on diet and training recently due to the fact ive been staying over my grand moms house taking care of her and in and out of the hospital with grandfather(85 and 90 years old)

also I had to put my dog to sleep today less than an hour ago, who Ive been giving her heartworm pills and another pill for five years, lasix and enalapril are the pill names, and it kept her alive. she got to the point she would not eat anything and her legs were going up, she couldn't walk.
I made the decision to have her put down today because she was in the beginning stages of sufferingor almost of suffering. My Dad had a collie dog I was attached too and he spent 10,000 $$ on the best dog doctors in the world in NYC around 1990-1995.and the collie dog was kept alive but suffered terribly. I would rather have my dog go a painless quick death than suffer one ounce of pain.Sad day for me especially because she loved me and I her.

Family is more important than bodybuilding to me....so Family comes before bodybuilding. If it wasn't for there love and support I wouldn't be here

I still plan on doing the show. I'll be back in the gym tomorrow.
 
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there are def. more important things in life than bodybuilding. sorry to hear about your dog man, best wishes.
 
Hope you do well in the show bro, and sorry about your dog, i know from experience it can be heart wrenching to see a pet suffer.
 
Okay Ive got enough resources going into this show for food.I bought a lot of organic foods, no hormone treated food...food that costs 3 x's as much as normal food..and hey if i got it like that why not. I notice a difference when I eat organic health store foods. I got the best of the best foods at the moment.

I'm lowering carbs this week since its six weeks out and I still have a large pinch of body fat. I won't lower to drastic even if it does provide better results because even though Ive been dieting ten weeks now I know if I lose fat too fast , muscle will be gone as well. I may be one to diet twenty five weeks for a contest. I'm learning my body more .

I might start getting ART therapy once per week, insurance doesn't cover it, and its a four hour drive, that nearest ART person is two hours away one way.

This week I didn't do biceps or forearms because I did a friction massage and kept my arm sore for a few days.Overall didn't exactly keep on diet ; stuff comes up though that is more important to myself so I prioritized.Not a bad week by any means.

also started Bragg's apple cider vinegar(the Mother) which when I got very lean last time almost three years ago i used this and this it helped. Not going to hurt with all it's benigits(benefits) haha I still use that word.Its an old joke here on AM.
 
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Any new pics?

I am gunna look into ART as well, seems like it would do me some good.. I found a few local places.

Good luck with the remainder of the prep.
 
imprezivr6 said:
Any new pics?

I am gunna look into ART as well, seems like it would do me some good.. I found a few local places.

Good luck with the remainder of the prep.
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thanks Imprezive. :thumbsup:Not doing the carb-up that Dante brought to the doggpound by Skip Ive done it a couple times, quite honestly that is for low body fat levels which I don't consider myself, which you can still do but not like the guys, like Dante's Disciple,that are taking in 3,000 carbs per refeed .

I've upped cardio significantly 15 minutes after weight training and 45 minutes every other day, while dosing higher doses of luecine , high protein, low carbing it, and high amounts of fat, lots of veggies to fill me up.

In addition practicing posing/flexing everyday to see what my strong posed are and weak poses sometimes I pose every other day or every three days if I pose an hour or more strait. It takes much energy out posing for an hour on end.:bb3:
 
smeton_yea said:
thanks Imprezive. :thumbsup:Not doing the carb-up that Dante brought to the doggpound by Skip Ive done it a couple times, quite honestly that is for low body fat levels which I don't consider myself, which you can still do but not like the guys, like Dante's Disciple,that are taking in 3,000 carbs per refeed .

I've upped cardio significantly 15 minutes after weight training and 45 minutes every other day, while dosing higher doses of luecine , high protein, low carbing it, and high amounts of fat, lots of veggies to fill me up.

In addition practicing posing/flexing everyday to see what my strong posed are and weak poses sometimes I pose every other day or every three days if I pose an hour or more strait. It takes much energy out posing for an hour on end.:bb3:
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Get some pics!

As for the "skipload"i disagree to an extent.. It works well no matter the body fat, but you need to know how to manipulate it, and it is also very dependent on the rest of your diet.. Not everyone should be loading to the extent of DD.

I have been working with skip for quite some time now, and he has brought me down from low to mid 20% bf, to near 11-12% currently, refeeding the whole way down... I have actually put on mass durring this, while also gaining quite a bit of strength. Gunna try and stick around 10-12% bf, put some more mass on over the winter, and then try and get in the 6-8% range for summer.

Again good luck man..
 
I took a video this morning and tried uploading it to youtube for over twohours or more. Its takes of 352 kb(or something like that Veo webcam)and would take a long time. Not going to do upload it and erasing the file. I can notice Ive gotten leaner since the last video I posted. Will just have to wait in till I get time to take pictures or a video on a my digital camera or small wonder camera. progress is coming along.
Just a general outline(not getting into specifics)

Carbs are low Im not getting into numbers and everything because every bodies body is different. I've learnt mine some and continue learning it.
protein high
fats moderate-high

cardio one hour on off days first thing in morning after protein bar or shake or bcaa's
cardio thirty minutes after weight training days
 
Okay Four weeks out.weight today is 234. Sweating is intense last week I did one hour cardio after weight training days and one hour and a half cardio on non. My body wasn't ready for this.

okay so four weeks out heres the plan...weight training one body part a day(DC Maintenance trainin, got this from Dante) and half an hour of cardio.

I'll be getting Active Release Therapy in this next month. any questions feel free
 
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Okay I have decided to go ahead and do this competition no matter what! I may not be able to train upper body because I'll not be ignorant like I was and train when I had severe pain. These last four weeks my body will let me know if I can train upper body.

For the mass Ive lost I gained body fat to keep big and have four weeks to strip the remaining body fat. I still have the size from power building for years, which gives a person thick dense hard muscle that stays on for a long time. even though I shrunk in my upper body over the past eight months. without any farther ado here are pictures taken today.

I'm hoping that I can train upper body again and gain some easy muscle memory back in these four weeks, however, my arm has been getting momentum and has progressed and if it hurts, I'll not train though bad pain, this injury gets taking care of first. I'm still competing even if I am smaller. i have an advantage of size from the years of heavy lifting along with height. and I practice poses. I may post a another video of me posing soon..maybe..

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yes I know I have work to do in the next four weeks.
 
SpargelJanusz said:
Smeton, your waist is still too massive. The rest looks good, though. And happy new year!
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Its called to fat.yeah i know. After I couldn't train upper body i gained weight so i wouldn't look small in a shirt. If I would have known I would do this competition i wouldn't have let myself get that much body-fat. I got four weeks and I can accomplish a-lot. The pictures will tell the day of the show.

aside from that even if this is an online competition this is keeping me on track with my goals.
 
Good to see you are so positive about this. Good luck with the remainder of the "prep".

It should be interesting to see what kind of shape you can pull off with only 4 weeks left.
 
i know u are really set on doing this show.. but u have a ways to go.. and losing fat slow and steady is the healthiest way to do it.. even if u get down to 12 % in 4 weeks that is still far from competetion shape.. see what u can do.. but losing weight quickly will not only burn fat but it will burn alot of muscle.. i used to routinely lose 25 pounds in 2 weeks when i wrestled.. and trust me my muscle would take a huge hit..
i dunno man.. i wish u all the luck in the world but with ur injury and all that has been going on in your life i dont think it would be the worst thing in the world to lose this weight healthly over the course of 6-8 weeks for yourself rather then unhealthely for a compettion

PS your lower body looks fantastic!!
 
bigzach1234 said:
i know u are really set on doing this show.. but u have a ways to go.. and losing fat slow and steady is the healthiest way to do it.. even if u get down to 12 % in 4 weeks that is still far from competetion shape.. see what u can do.. but losing weight quickly will not only burn fat but it will burn alot of muscle.. i used to routinely lose 25 pounds in 2 weeks when i wrestled.. and trust me my muscle would take a huge hit..
i dunno man.. i wish u all the luck in the world but with ur injury and all that has been going on in your life i dont think it would be the worst thing in the world to lose this weight healthly over the course of 6-8 weeks for yourself rather then unhealthely for a compettion

PS your lower body looks fantastic!!
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yeah that's the best route to go slowly rather than burn up muscle.

last week was 120-150 carbs and 1 hour cardio after weight training and hour and a half on non weight training days. It was too much because I was feeling strange without much energy.

now its around 180 carbs ,weight training with 45 minutes cardio afterwards and just doing this the rest of the time. I feel much better now just upping carbs and reducing cardio than last week and energy is up.
 
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hey quick question smet.. whats your route look like for the diuretics..ur holding some decent water weight.. do u plan on using one.. or are u going to manipulate sodium levels? i know alot of ppl have gotten away from the sodium manipulation.. but i have lately become very interested in learning about those final weeks prior to a show and what ppl do to prepare as i will have a photo shoot in march and am currently bulking.. but once i begin my cut which will consist of 6 weeks prior to my shoot i will attempt to make my abs and conditioning spot on once again like they were when my avatar was taken.. although as i get older it seems tougher and tougher to obtain peak condition and such a low bodyfat as i once had..
 
someone once poster a fantastic link on how to prepare for a shoot or for a bb show without sodium manipulation... i cant seem to find it.. if anyone can point me in the right direction or give me a link it would be greatly appreciated..
smeton how is ur diet going to work out.. are u going to go no carbs for the last 4 weeks or will u simply lower cals/carbs and up protein more and more each week?
i have done the no carb thing only once before for about 3 weeks with one carb up at day 12 and one carb up my last day.. this worked fantastic for me.. i dropped about 8 pounds .. all of it was bodyfat i reduced my bodyfat 2-3 percent and actually gained a decent amount of muscle while doing this...i looked so much bigger then i usually do .. due to the increased definition.. the definition honestly makes u look alot bigger
 
bigzach1234 said:
hey quick question smet.. whats your route look like for the diuretics..ur holding some decent water weight.. do u plan on using one.. or are u going to manipulate sodium levels? i know alot of ppl have gotten away from the sodium manipulation.. but i have lately become very interested in learning about those final weeks prior to a show and what ppl do to prepare as i will have a photo shoot in march and am currently bulking.. but once i begin my cut which will consist of 6 weeks prior to my shoot i will attempt to make my abs and conditioning spot on once again like they were when my avatar was taken.. although as i get older it seems tougher and tougher to obtain peak condition and such a low bodyfat as i once had..
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no diuretics.The reason Im holding is its two days after a skipload so some water weight is held, with that said still a good amount of fat to work off. I'll try to update pictures next time and try to come in as dry as I can with my bodyfat. I skiploaded on christmas so saturday, I might do a smaller skipload on wednesday or thuresday or I might and just wait another full week and do a skipload.I'm under the impression the more bodyfat you have you have to take longer spaces between them, this makes sense. If i find out how to manipulate sodium levels and water without paying at the moment, I might try it if I believe in it. I'm doing some basic skiploading stuff right now that I believe in, with that said its not useful the last week of contest prep if your too fat. and my opinion may change as of now this is what i believe. it has its place for bringing down bodyfat keeping the metabolism going.
 
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bigzach1234 said:
someone once poster a fantastic link on how to prepare for a shoot or for a bb show without sodium manipulation... i cant seem to find it.. if anyone can point me in the right direction or give me a link it would be greatly appreciated..
smeton how is ur diet going to work out.. are u going to go no carbs for the last 4 weeks or will u simply lower cals/carbs and up protein more and more each week?
i have done the no carb thing only once before for about 3 weeks with one carb up at day 12 and one carb up my last day.. this worked fantastic for me.. i dropped about 8 pounds .. all of it was bodyfat i reduced my bodyfat 2-3 percent and actually gained a decent amount of muscle while doing this...i looked so much bigger then i usually do .. due to the increased definition.. the definition honestly makes u look alot bigger
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I did 100 carbs a while back and didn't like the feeling. not for me.

Last week I did 120-150 carbs with 1 hr cardio after trainign and 1.5 hours on non-training. it was getting to me so I reduced cardio upped carbs. I may drop carbs down some, and not too much,these next weeks and dose high amounts of luecine with meals.

Im not going no carbs. being dizzy and barely being able to function is not worth it.

yeah I agree about looking bigger when your leaner

:pizza: anyone :lol:
 
Rather then space them further apart, you should try cutting the amount of meals.. Try 2-3 meals, then go back to low carb(pro/fat) meals after that...

Do you consume 120-150 of carbs on both training and non training days?
 
imprezivr6 said:
Rather then space them further apart, you should try cutting the amount of meals.. Try 2-3 meals, then go back to low carb(pro/fat) meals after that...

Do you consume 120-150 of carbs on both training and non training days?
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Yes,I'll think i'llo stay in the 150 range and maybe a day or two before refeeds drop them down to maybe 100 then do what you recommend 2-3 carb-up meals.Im not going to get too complicated and confuse myself, going to keep it semi-simple,at the most and if I don't know what I'm doing I'm keeping it simple.

This week Im trying out the Dc maintenance training Dante recommended in the doggpound,Weight training six days per day and doing cardio 45 minutes after training.
 
I know about bulking but whenever I read logs where people are cutting. It really confuses me...what is skip loading?
 
sounds interesting...hope its working out good for you smeton! My fat loss is going pretty well...im just having trouble getting rid of water weight
 
TexasLifter89 said:
sounds interesting...hope its working out good for you smeton! My fat loss is going pretty well...im just having trouble getting rid of water weight
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Damn TL, I told you to cut back from two grams of test a week. Of course you're going to hold water! J/k :lol: Looking forward to seeing the end result, smeton :)
 
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