Testopro, Glycobol and RecoverPro Log

[John Smeton]

July 24th 2010

90 minutes low intensity cardio (mowing grass and walk)

July 25th 2010 2 mile run

July 26th 2010 Calves, chest, shoulders, triceps

Donkey calve
315=10x's

Incline Smith (smiths are good for recuperating injury) (good news, a couple twinges so I am still cautious, overall felt good)
185lbs=10x's

Shoulder machine overhead press(narrow grip) read narrow grip is easier on shoulders in a flex
120lbs=12x's
160lbs=10x's

nautilus side lateral machine
left arm 50lbs= 10x's slight twinge so took it easy
right arm 120lbs=10
140lbs=10x's

overhead cable extension
120lbs=12-7-6 (rest pause)

[John Smeton]

July 27th 2010 cardio, abs

3 mile run/jog (running partner is my brother who weighs 155 lbs)

3 sets 10-20 reps on 3 abdominal exercises(9 sets all together)


Week two review

Strength levels: hard to tell on the exercises I am taking it easy on due to recovering arm. On the exercises I can do no decrease thats for sure. I had not done rack dead lifts in a two months and banged out 315 lbs=15x's like it was nothing

Alpha feeling: Maybe a different word would be better; since this alpha male trend thing since the early 2000's has been going around I just use this word. and yes it is there. Moreover, another word I would call it is masculine as in how masculine one feels

Fatloss: It is happening I was flexing yesterday and on certain shots abs were popping out in the mirror.

Pumped look of the muscles: yes I think this mainly to glycobol causing this pumped look.

Libido: Off the charts. really sometimes at night I need to go 3-4 times before I can sleep, I really do not need it this high at the moment.

endurance:very good I have been running , like I ran 3 miles today and was not that tired.

keeping the muscle I do have: yes

Increasing strength: yes

[John Smeton]

July 28th 2010 Biceps, forearms, back

Incline Dumb bell curls (sort of a deload/getting ready for this exercise since I have been taking upper body off basically the last two months,while keeping training biceps hard)
25lbs=16x's

Incline hammer dumb bell curl
25lbs=10x's

Nautilus pullover machine
130lbs=10x's

V bar pulldown
150lbs=10x's

Neutral grip pull up(body weight 230lbs)
4-3-3=10x;s(rest pauses) *I am weak on these used to do way much more four years ago, and was about 15 lbs lighter I plan on adding these in

cable row
130lbs=10-7-4=21x's

yeah I could have went heavier, my shoulder is currently in a healing state so I do not do anything that would stop that. In addition my form is meticulous most of the time a, like on the cable row I hold it, arch back at the squeeze and go slow and controlled, just like about every exercise I do.


June 29th 2010 abdominal s, cardio

(I go light on abs esp pre contest time, this past off season I went heavy to build them up,the reason i go light now my waist is not the smallest genetically and I would rather throw caution to the wind ) I really focus on contraction and breathing

db between feet on bench crunches(targets low abs) 5 sets 10-20 reps 20 lbs was the most used

nautilus crunches 5 sets 10-20 reps -up the 70 lbs

captains chair 5 sets 10-12 reps

cable crunches 5 sets forget the weight it was low
^
This took 25-30 minutes

then, 30 minutes cardio on elliptical , it said for a 230 lbs 29 male I burnt 330 calories, that is about accurate. I am holding at 230 lbs even though I am slowly getting leaner so that is a good sign.

[John Smeton]

June 30th 2010

calves

seated calve raises
2 plates=7x's

standing calve raises
400lbs=12x's

*On diet-I have been going low carbohydrates and too low for too long my body does not function well, currently. Last year this happened as well so I tried this diet a couple times and it just doesnt work. Last night I had a sudden impulse, something I rarely do to eat 250 carbs of low fat browies I made in the freezer, which I have been controlling my diet.

I changed my diet to carb cycling something like

High carb day
300 protein, 275 carbs, 30 fat (2 x;s per week on weight training days,these are on my body parts I want to bring up)

Moderate carbohydrate day
300 protein, 220 carbs, 50 fat

low(er) carb day
300 protein, 150 carbs, 80 fat

*remember this is specially a diet designed for myself for reducing body fat, you can use the basic rules though. It is best to experiment and find what works for yourself.

[John Smeton]

August 2nd 2010 calves, quads,hamstrings abdominals

donkey calve raise(smith)
335=10x's
dumbbell between feet reverse
50lbs=15x's
70lbs=5x's

leg press
5 plates=12x's (stopped short of failure had at a good two more reps)

hack squat
275lbs=12x's(stopped short of failure)

lying leg curl
120lbs=12x's

Incline glute-ham raises
35lbs=13x's

crunch 5 sets ,15 reps each set
reverse crunches 5 sets, 15 reps

Week Three review

Strength levels:strength levels are holding. and I am expecting this. I am at a 500-1000, probably 750 calorie deficit currently

Alpha feeling:aggressive in the gym yes. sometimes want to do real heavy but know it is better to work my way back up slowly then go real heavy and get another injury. ahh I ahte that word.

Fat loss: yes it is happening

Pumped look of the muscles: yes muscles look full

Libido: Too much at times, on the other hand fun at times as well

endurance: it is up , my brother has been living here for a month and him and I have been running.and I can jog three miles easy. no more running though all lower intensity cardio from now on

keeping the muscle I do have: yes

Increasing strength: I am holding steady, breaking even

august 4th 2010 65 minutes cardio

35 minutes cardio upon awaking 15 bike, and 20 fast walking and jogging at 1.5 incline and 4.1 steady the whole time(that may not be a lot for your less weighing fellas but stick a 230 lber on there and its fast paced power walking or jogging-and I have long legs)

30 minutes steady walk

August 5th 2010 Back

Nautilus Pullover machine
130lbs=15x's

V bar pull down
160 lbs=10x's( at least 2 strict reps left, stopped early)

Neutral grip pullup
(bodyweight) 8-5 (two rest pauses)=13x's

Rack chin
10x's (easy)

barbell rows
185=7x's
185lbs=8x's
225=6x's

deadlift
315=7x's

standing one arm cable lat row
50lbs=10x's (easy)

great workouts strength is coming back.

In addition to taking RecoverPro, TestoPro, and Glycobol, I take motivate a couple times a week when needed, and Essentials after training. These are also helping me.


August 6 th 2010 cardio,Calves, biceps & triceps supersetted

cardio first thing two miles, one walk, one light jog 30-35 minutes

seated calves
1 plate and 25=6
2 plates=10x's(form could have been stricter-it worked out though and went though full range of motion)

standing calve
400lbs=10x's

This supersets are back and forth non stop , it reminds me of rest pause in a way

Incline Dumb bell curl 30lbs=11,8,6
~~Supersetted~~with
Rope Push downs 50lbs=10x's,80lbs=15x's, 130lbs=10x's(actually it was more of a warmup set to get the triceps loose, after warming up)

seated dumb bell curl 40lbs=10x's,8,7
~~Supersetted~~
Standing overhead cable triceps 100lbs=12,10,8

One arm hammer curl 25lbs=12,10,8
~~Supersetted~~
Larry scott triceps 100lbs=12,9,10


again I am not going to failure this pre contest stage, I am still training with intensity. I may go to failure once in a blue moon on body parts that need extra catching up

[John Smeton]

August 10 th 2010 Calves, Quads Hams, abdominals

donkey calve raise(smith)
345lbs=9x's
dumb bell between feet , heels on bench reverse
60lbs=9x's

Hack squat(very close stance)
295=9x's

Strait leg dead lift
225lbs=12x's

abdominal s(super sets)

Captains chair
15,15,15
Nautilus a machine
60lbs=15,20,20


Week Four and Final review

Strength levels:strength levels are have increased on some lifts and holding on others. remember I am on a pretty big calorie deficit.

Alpha feeling:yes it is there. I think the moods are mainly from the dieting as when you deprive the body of calories and food it is used to chemical changes take place, it is with drawl from a dependence. With that said, yes I do feel more alpha mentality.

Fat loss: it stalled at one point I think it is back on track...

Pumped look of the muscles: doing pretty well I attribute this to Glycobol mainly

Libido: Too much at times, on the other hand fun at times as well. It has been crazy lately

endurance: it is up , my brother moved back to Knoxville so I have no running partner. This past week I have been doing a lot of doing intensity. i am changing it up though by starting high intensity interval cardio. endurance is great

keeping the muscle I do have: yes, bcaa's , glycobol, testopro have all helped

Increasing strength: I am holding steady or somethings and increasing on other exercises. That is what happened in this log

[pembroke3355]

I love the weekly reviews