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The_Chicken_Daddy
03-13-2002, 04:43 PM
He soooooooooo has gyno dude :)

go check again.

Blood&Iron
03-13-2002, 04:45 PM
Originally posted by Jane


Actually I've spent most of my life feeling too old :). I think I might as well just give it up and accept that I'm always going to. If I can do this it ought to save a lot of trouble.

I suggest you do too.

I try. Add about 70 years to my age, and you'll have how old I 'feel'. So at 17, I felt like 87. Now I feel like I'm 94. I suppose I should be thankful I'm not crapping myself and being fed Gerber by some nurse.



then again, I haven't seen myself with wrinkles yet
No wrinkles, thank god--but I might be starting to lose some hair(Can't tell. I think it's just paranoia)

Blood&Iron
03-13-2002, 04:59 PM
Originally posted by The_Chicken_Daddy
He soooooooooo has gyno dude :)

go check again.
Maybe you're right. Never noticed that before. You can't really see when the game is running properly. Let me guess: it's all jerky on your computer. It's supposed to be super-smooth(Like 'Flashback' was, if you remember that game. 30fps)
Anyways, not my fault. Blame the people who wrote Poser(It's has a horrible interface and I cursed their names many times during the course of both of those projects.)

Did you get Mannux to run? At least the chick I made for that game is hot.

Unfortunately, my crowning achievement--a 3d Quake knock-off--is too big to put on the university's filespace. Plus it's pretty sucky. But you gotta remember all of these games are basically done in 3-4 weeks(The 3d game was over the course of 2-3 months) and it's only 1-3 people working part-time. Give a guy some credit. I still think they're kinda cool, all things considered. Obvioulsy, I'm not giving John Carmack any competition, though.

Blood&Iron
03-14-2002, 06:44 PM
GENERAL RAMBLINGS
Went and picked up one of the articles on guaifenesin induced kidney stones. Here's the pertinent info:



Of the 24 patients whose stones were guaifenesin metabolites, 11 admitted to excesses of these over-the-counter stimulants/bronchodilators. Admitted dosages ranged from 2 to 120 tablets per day. This correlates to the range in dosage of 600 to 24,000mg of guaifenesin per day.
...
Conclusions
The data we obtained from our patients and their physicians suggest that the formation of these unique stones depends on consumption of large quantities of guaifenesin-containing medications. An average patient who uses limited quantities of guaifenesin for minor respiratory ailments would most likely not be at reisk of producing renal calculi of this nature. However, the patient that needs or chooses to consume large quantities of guaifenesin-containing mediations may be at risk of stone formation. Further studies need to be conducted to quantify the amount of beta-(2-methoxyphenoxy)-lactic acid necessary to initiate metabolite precipitation in the kidney of healthy or physiologically compromised patients


I ordered some VasoPro from Netrition which contains 20mg ephedrine HCL and 200mg guaifensin per tablet(versus 25mg ephedrine sulfate and 400mg guaifenesin per tablet in Bronkaid) So my dose of guaifenesin will probably be around 600mg a day--the lower range of the above numbers. Still it concerns me a bit. I'll probably switch back to crappy alkaloids once I use the bottle up. Dammit.

Only other funny thing was I decided to buy some Nair for Men and use it on my legs(Yes, I know, I'm a complete 'mo) Had to use like three coats and leave it on 10 minutes each time. And it still didn't work very well. I've got sort of patchy hair now. Looks really silly. I could frankly give a f*ck. I think I'll just stick to shaving my chest. I'm not secure enough in my manhood to have hairless legs anyway. I always feel so gay when I do that sh*t.

EXERCISE
I had to like walk from my house to the car and stuff.

DIET
Crap.

MISC. RECOVERY ISSUES
Feeling pretty decent.

Fart Barker
03-14-2002, 06:48 PM
there's gotta be a way you could cook that stuff up and extract the ephedrine

Blood&Iron
03-14-2002, 06:51 PM
Originally posted by Fart Barker
there's gotta be a way you could cook that stuff up and extract the ephedrine
That would be how you make meth...

Actually, that's the reason guaifenesin was added to the ephedrine. To make producing meth much more difficult and expensive.

Jane
03-14-2002, 08:34 PM
Originally posted by Blood&Iron

Only other funny thing was I decided to buy some Nair for Men and use it on my legs(Yes, I know, I'm a complete 'mo) Had to use like three coats and leave it on 10 minutes each time. And it still didn't work very well. I've got sort of patchy hair now. Looks really silly. I could frankly give a f*ck. I think I'll just stick to shaving my chest. I'm not secure enough in my manhood to have hairless legs anyway. I always feel so gay when I do that sh*t.


That stuff sucks ass. And smells bad.
Do what my dad did instead. Go to Siberia, do heavy labor for three months in rubber boots with no socks, lose the hair below your knees forever. :eek:

Blood&Iron
03-14-2002, 08:54 PM
Originally posted by Jane


That stuff sucks ass. And smells bad.
Do what my dad did instead. Go to Siberia, do heavy labor for three months in rubber boots with no socks, lose the hair below your knees forever. :eek:
As exciting as that sounds, I think I'll stick with the Nair--actually I'll just deal with having hairy legs.

And why the hell can we type ass and not be censored, but f*ck(See I'll type it without the self-censoring: ****) ain't allowed.

MonStar1023
03-15-2002, 12:26 AM
I just use 1/8" blade everywhere on my body. Keeps everything trimmed and nice looking. Use Neutragene Sunless Tanning Lotion on my face to keep my face dark during summer & winter. Always looks good to me.

:cool::cool:

Blood&Iron
03-15-2002, 08:49 AM
Originally posted by MonStar1023
I just use 1/8" blade everywhere on my body. Keeps everything trimmed and nice looking. Use Neutragene Sunless Tanning Lotion on my face to keep my face dark during summer & winter. Always looks good to me.

:cool::cool:
I've thought about trying that, but then I'd have to buy clippers and I'm cheap.

MonStar1023
03-15-2002, 08:53 AM
The ones that I use are like $10 bro. From a local drugstore. Not too big of a deal hehe.

:cool::cool:

Blood&Iron
03-15-2002, 05:37 PM
GENERAL RAMBLINGS
Had a bunch of supps delived today. I decided to give VPX's Cappuchino flavored MRP a shot. At first I thought it tasted kinda good, then I decided it tasted like sh*t. I'll just plug my nose and pound it before I hit the sack(I still think the vanilla tastes great, though.) Also received my ephedrine HCL. I'm looking forward to trying it on Monday.

I'm sorta thinking about using my One during my HST experiment. But I don't think I will. One, cause it would kinda be a waste to use it on sub-maintenance calories. And two, and most importantly, it's a steroid. Still can't bring myself to cross that bridge--even though it's legal. I just couldn't look at myself in the mirror. I keep trying to rationalize using it by telling myself it's just a supplement, so it's not a real 'steroid' I could still say 'I've never used illegal anabolics' HA. But having read a couple of recent threads on the Bodybuilding.com boards and Elite fitness, it reminds me that that's just complete bullsh*t. So it'll probably be sitting in my fridge indefinitely.

EXERCISE
Jack sh*t.

DIET
Crap. Right now I'm waiting for a pizza to be delivered. Mmmm.

MISC. RECOVERY ISSUES
Nothing of note.

MonStar1023
03-15-2002, 10:51 PM
Blood&Iron-
Starting this Sunday, 3-17-2002, youre going to have a partner in a CID. Starting it this Sunday and dropping NHE, going to see how it compares. Have a few things that are kind of confusing to me. (1) what is the actual food supposed to be like on an average isocaloric day? Complex carbs and low-fat proteins or what? I know what my totals are supposed to be but like is there any guideline other than that? (2) are refeeds TWICE per week or THREE times every 2 weeks a good idea? I cant decide yet. I am thinking around twice per week. If I refeed on a training day would I just eat and eat and eat up to the workout and then workout and then continue postworkout etc.? (3) refeed questions.. suppelements are the same I guess? I am assuming that loading with creaitne would be a good idea. Personally I am going to be eating Smarties or Sweettarts throughout my refeeds as a maltodextrin / dextrose combo. Postworkout also.

:cool::cool:

Alex.V
03-15-2002, 10:54 PM
Send it to me. I'll have no such qualms. I'll grab you a few bottles of HMB and Ecdysterone from work in exchange. ;)

Blood&Iron
03-16-2002, 02:18 PM
Originally posted by MonStar1023
Blood&Iron-
Starting this Sunday, 3-17-2002, youre going to have a partner in a CID. Starting it this Sunday and dropping NHE, going to see how it compares. Have a few things that are kind of confusing to me. (1) what is the actual food supposed to be like on an average isocaloric day? Complex carbs and low-fat proteins or what? I know what my totals are supposed to be but like is there any guideline other than that? (2) are refeeds TWICE per week or THREE times every 2 weeks a good idea? I cant decide yet. I am thinking around twice per week. If I refeed on a training day would I just eat and eat and eat up to the workout and then workout and then continue postworkout etc.? (3) refeed questions.. suppelements are the same I guess? I am assuming that loading with creaitne would be a good idea. Personally I am going to be eating Smarties or Sweettarts throughout my refeeds as a maltodextrin / dextrose combo. Postworkout also.

:cool::cool:
I covered most of this in my reply to the PM I sent you. Here's the site that covers just about everything:

http://www.theministryoffitness.com/mof/library/articles/article18.htm

Blood&Iron
03-16-2002, 07:28 PM
Originally posted by Belial
Send it to me. I'll have no such qualms. I'll grab you a few bottles of HMB and Ecdysterone from work in exchange. ;)
HMB? I've already got a bottle.

Besides I'll probably give in and end up using the One--and lose all my hair in the process. Oh boy.

Blood&Iron
03-16-2002, 07:30 PM
[B]GENERAL RAMBLINGS
Nope. Only one more day of non-analness. Then it's back to business.

EXERCISE
Nuthin.

DIET
Crappy pseudo-refeed.

MISC. RECOVERY ISSUES
My upper back is bothering my again and my lower-back is a bit too. Goddamnit. I thought the week off was supposed to take care of this sh*t.

Blood&Iron
03-17-2002, 06:40 PM
GENERAL RAMBLINGS
Tomorrow it's back to business. Thank god. This past week has sucked. b

EXERCISE
Absolutely nothing.

DIET
Crap.

MISC. RECOVERY ISSUES
Went out drinking last night. Felt fine today though. I guess going out a number of times in the past couple weeks has built up my alcohol tolerance a bit. I won't be going out again for at least 8 weeks, though, so I'll unfortunately lose all I've worked towards. Oh well.

MonStar1023
03-17-2002, 07:20 PM
Blood&Iron-
Damn dude thats a lot of days off. Good luck getting back into it. Were all here to support you.

;);)

Blood&Iron
03-17-2002, 07:24 PM
Originally posted by MonStar1023
Blood&Iron-
Damn dude thats a lot of days off. Good luck getting back into it. Were all here to support you.

;);)
Just following the HST program--which call for a week of strategic deconditioning prior to starting. Besides, I was planning on doing this soon anyway, but just couldn't work up the nerve. HST was a good excuse to do it. I really think it's a good idea to take a week off now and again.

Thanks for the support, btw.

Blood&Iron
03-18-2002, 04:21 PM
GENERAL RAMBLINGS
My first real, honest to goodness HST workout. Quite interesting.

Some changes in format to note: below the work set of each exercise is my tested 15RM for the exercise. This makes it, IMO, a bit easier to see how far from my max I am.

Also, I'm dropping the 'B&I rating' as, in the context of HST, it is essentially meaningless. I will include it only on my failure workouts which occur at the end of each 2 week period.

Also the tempo listings are a bit more 'fluid' than previously. I'm not paying quite as much attention and slowed down or sped up a bit--nothing tremendous, mind you--as the set progressed depending on how difficult things were feeling(I'm not sure if I entirely like this idea, but Haycock says to do this, so I'm giving it a shot.) Still the tempos I've listed are still pretty accurate.

Also, started putting Lipoderm-Y on my legs instead of my abdomen(That's the reason I used so much today; my legs are pretty big, so it takes a lot to cover them.) At first I was gonna do just one leg as a real test of Lipoderm's efficacy, but I think--unless I'm really imagining things--that it's worked quite well on my abs and lower-back, and I'm too impatient to do one leg at a time.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Barbell Squat
Tempo: 201
Warm-up: bar x 8
Work-set: 95 x 15
Tested 15 RM: 135 x 15

Comments:
This was 45lbs less than my tested 15RM and I was expecting this to be pathetically easy, but you know what? It was pretty hard. I was kinda getting worried at about 12, as it started feeling quite heavy. Very strange.

Stiff-Legged Deadlift
Tempo: 201
Warm-up: bar x 8
Work-sets: 95 x 15(w/ straps)
Tested 15RM: 135 x 15

Comments:
Not as difficult as the squats, but still a fair sight harder than I expected.

Incline DB Press
Tempo: 202
Warm-up: none
Work-sets: 20's x 15
Tested 15RM: 40's x 15

Comments:
Very easy. Pathetically so, in fact.

Assisted Chins - Supinated Grip
Tempo: 303
Warm-up: none
Work-set: -140 x 15
Tested 15 RM: -100 x 15

Comments
Like the DB Press: very, very easy.

Assisted Dips
Tempo: 202
Warm-up: none
Work-set: -110 x 15
Tested 15 RM: -70 x 15

Comments:
Somewhat difficult. Nowhere near as hard as the squats, but a fair bit harder than the chins and incline DB press. Just right, IMO.
B&I Rating:
N/A

Seated Row
Tempo: 202
Warm-up: none
Work-set: 50 x 15
Tested 15RM: 90 x 15

Comments:
Another fairly easy set. Felt a bit of a twinge in the right side of my back, although my form was impeccable(Actually, ROM was bit exaggerated, to the point where hands were actually touching my chest at the end of the concentric; I only do this when the weight is very light as otherwise my rear deltoids become a limiting factor in working my back.)

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 50 x 15
Tested 15RM: 90 x 15

Comments:
Pretty easy. Oddly I felt much more fatigue/burning in my triceps than in my deltoids; which is usually not the case at all.

Incline DB Curl
Tempo: 202
Warm-up: none
Work-set: 12 x 15
Estimated 15 RM: 20 x 15

Comments:
Quite easy, but a nice, tight pump(Heresy, I know.)

Reverse Pec-Deck
Tempo: 202
Warm-up: none
Work-set: 35 x 15
Tested 15RM: 45 x 15

Comments:
Quite easy.

Kneeling Shrugs
Tempo: 202
Warm up: none
Work set: 25's x 15
Estimated 15RM: 35 x 15

Comments
Really enjoyed these. Much more so than usual. Due to the lighter than normal DBs my form was impeccable--usually it's slightly off, i.e. short ROM. Not very difficult.

Wrist Curl
Tempo:202
Warm up:none
Work set: 25(EZ curl bar) x 15
Tested 15RM: 45 x 14

Comments
Had to use a stupid EZ-curl bar, 'cause everything else was too heavy. Really dislike doing these with it, but had no choice. Incredibly easy.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 50 x 15
Tested 15RM: 75 x 15

Comments
Surprisingly, this was another instance of an exercise being fairly difficult. Sort of started getting worried it was too heavy around rep 12 or 13, but things worked out pretty well.

Power Crunch
Tempo: 202
Warm up: none
Work set: 25 x 15
Tested 15RM: 45 x 15

Comments
Somewhat difficult. Just about the right, IMO.


Overall Comments:
I was expecting this workout to be pathetically easy. Surprisingly, it wasn't--at least for the most part. Several exercises I actually felt myself approaching failure--which I think is a bad thing--despite the fact that the weights were relatively light. Other exercises did end up being a bit too easy. Very odd. But this is my first time with non-failure work sets, so a little slop is to be expected. I'm sure I'll get things down a bit better as time progresses. (Some of the variance may also be due to the fact that I only took 25mg of ephedrine HCL vs. the 50mg of ephedrine sulfate I've been taking previously.) Overall, thought, I very much enjoyed this workout, which I really wasn't expecting at all.


DIET

8:00am: 60g muesli, 22g whey, 1/2 cup skim milk, 2 eggs, 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(40g carbs/8g fiber, 42g protein, 16.5g fat)

9:20am: 1 tablet VasoPro(25mg ephedrine HCL, 200mg guaifenesin), 1 No Doz(200mg caffeine), 1 serving Trac Creatine

9:50am: 22g whey, 5g glutamine peptide(3g carbs/0g fiber, 22g protein, 1.5g fat)

10:20am: 25g Ultra Fuel(25g carbs/0g fiber, 0g protein, 0g fat)

11:00pm: 1 serving Surge, 10g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

11:20pm:12 squirts Lipoderm-Y(200mg yohimbine HCL), 1/2 tablet VasoPro(12.5mg ephedrine HCL), 1/2 tablet No-Doz(100mg caffeine)

1:30pm: 12.5mg ephedrine HCL, 100mg caffeine

2:00pm: 1 small packet tuna, 1/2 Micellean MRP, .8oz pecans(16g carbs/8g fiber, 42g protein, 15g fat)

4:00pm: 1 small packet tuna, 1/2 Micellean MRP, .8oz pecans, 12.5 mg ephedrine HCL, 100mg caffeine(16g carbs/8g fiber, 42g protein, 15g fat)

6:00pm: 12.5mg ephedrine HCL, 100mg caffeine

7:00pm: 1 cup cottage cheese, 1.5 cups mixed vegetables, 30g muesli, 1/2 cups skim milk(58g carbs/6g fiber, 38g protein, 12g fat)

10:00pm: 3 ZMA caps

10:30pm: 1 cup cottage cheese, 6 fish oil caps(10g carbs/0g fiber, 26g protein, 15g fat)

Totals:
Calories: 2500kcal
Carbs/Fiber: 218g carbs/30g fiber
Protein: 235g
Fat: 76.5g

Comments:
Just about perfect. Although, I haven't decided whether or not this is too many calories or not. I figure that since I was eating above maintenance for the past week, 2500 is probably low enough. We'll see.

MISC. RECOVERY ISSUES
Only 8 hours of sleep. Bah.

Jane
03-18-2002, 04:29 PM
Originally posted by Blood&Iron

Incline DB Press
Tempo: 202
Warm-up: none
Work-sets: 20's x 15
Tested 15RM: 40's x 15

Comments:
Very easy. Pathetically so, in fact.


I should hope so. Your work set is the same as mine ;)

The_Chicken_Daddy
03-18-2002, 04:32 PM
Are you planning on taking any before pics? or any pics in general to show us your cutting progression?

Blood&Iron
03-18-2002, 04:36 PM
Originally posted by The_Chicken_Daddy
Are you planning on taking any before pics? or any pics in general to show us your cutting progression?
I suppose I could take some pictures in the next day or two if you're interested. Right now I'm about the same weight as I was in the previous picture I posted. I subsequently bulked up to 217 and have come back down to my current weight of 202--with I think a fair bit more muscle and less fat. I didn't have any pictures taken at 217 which was stupid as they would really be much better as before pictures.

The_Chicken_Daddy
03-18-2002, 04:39 PM
EVERYONE is ALWAYS interested :)

Blood&Iron
03-18-2002, 04:43 PM
Originally posted by Jane


I should hope so. Your work set is the same as mine ;)
Yes, but you do 8 reps and I do 15. Quite a difference. Also, not sure about your tempo. But as I've said many a time, I'm weak. And, as I said, it was very easy.

Jane
03-18-2002, 05:25 PM
I know, I'm glad it was. I'm not calling you weak by any means. But you're moving it up next time right?

Blood&Iron
03-18-2002, 05:43 PM
Originally posted by Jane
I know, I'm glad it was. I'm not calling you weak by any means.

Go ahead. I am. I don't care. I no longer care much about strength anyway; I gave that up some time ago.



But you're moving it up next time right?
That's the whole point of HST. That's what those '15RM' things below the work set of each exercise are. I work up to those--and hopefully surpass them--over the course of the next 2 weeks. So next time I'll do 25's x 15, then 30's x 15, 35's x 15, 40s x 15(My previous 15RM), and hopefully 45's x 15(Depends on how the previous session goes.) at the end of next week.

Jane
03-18-2002, 05:56 PM
Aah. I see. Sorry I didn't quite understand the planning of your program. Sounds like a solid plan to me. :thumbup:
And regardless of whether you care or not, I still wasn't calling you weak, mmkay? :)

MonStar1023
03-18-2002, 10:32 PM
Blood&Iron-
Damn light a*s workout bro. I guess thats the point of HST huh? Looking good though keep it up. Damn dude youre taking a lot of ephedrine and ephedrine HCL..

:eek::eek:

Blood&Iron
03-19-2002, 04:36 PM
Originally posted by MonStar1023
Damn dude youre taking a lot of ephedrine and ephedrine HCL..

:eek::eek:
No, not really. If you notice I just split the dosages in half(At every time other than pre-workout, I take only 12.5mg at a time.) and take it twice as often, so it's still only 75mg or so per day.

Blood&Iron
03-19-2002, 05:10 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
30min on treadmill at 15 degree incline, at about 3.3mph

Overall Comments:
Nothing really to say. Couple of cute girls at the gym today(Even got to talk to one.) That made trudging along on the stupid treadmill moderately tolerable.

DIET

8:30am: 3 eggs, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E, 250mg ALA(6g carbs/0g fiber, 40g protein, 15g fat)

11:00am: 1 serving Trac Creatine(4g arginine, 4g creatine), 1 VasoPro(25mg ephedrine HCL, 200mg guaifenesin)

11:30am(pre-workout): 22g whey, 5g glutamine peptide(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:10pm: 50g Ultra Fuel, 250mg ALA, 400IU vitamin E, 1g ester-C(49g carbs/0g fiber, 0g protein, 0g fat)

12:45pm: 12 squirts Lipoderm-Y(200mg yohimbine)

1:30pm: 1/2 ham and cheese deli sandwich, 1/2 Lean Body MRP, 1 meat by-product snack(32g carbs/3g fiber, 42g protein, 20g fat)

2:30pm: 1/2 tablet VasoPro(12.5mg ephedrine HCL, 100mg guaifenesin)

4:30pm: 1/2 ham and cheese deli sandwich, 1/2 Lean Body MRP, 1 meat by-product snack(32g carbs/3g fiber, 42g protein, 20g fat)

5:30pm-6:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

7:30pm: 1 can sliced peaches, .5 oz pecans(42g carbs/3g fiber, 3g protein, 10g fat)

10:15pm: 3 ZMA Caps

10:30pm: 1 cup cottage cheese, 1.5cups mixed vegetables, 6 fish oil caps, 40mg GLA(32g carbs/4g fiber, 28g protein, 15g fat)

Totals:
Calories: 2511kcal
Carbs/Fiber: 218g/20.5g
Protein: 222g
Fat: 83.5g

Comments:
A bit low in fiber, and I'm still not sure if I want my calories this high or not...but overall fairly decent.

MISC. RECOVERY ISSUES
8 hours of sleep. F*ck. Also, slightly aggravated the injury to my upper back/rib during at the ninjutsu sesssion I attended last night. It's never gonna heal if I keep doing stupid sh*t like that(Although, it really isn't a problem while lifting, thank god.)

Marcel
03-19-2002, 05:32 PM
Have you noticed a difference by splitting up the ephedrine dosages that way? Sounds interesting....

Blood&Iron
03-19-2002, 05:41 PM
Originally posted by Marcel
Have you noticed a difference by splitting up the ephedrine dosages that way? Sounds interesting....
Only been doing it a short while and I switched to ephedrine sulfate(and now HCL) at the same time, so that's a bit of a confounding variable.

This is the article that prompted me to split up my dosages:
http://musclemonthly.com/articles/001115/001115-haycock-howz-it-work.htm

Blood&Iron
03-20-2002, 05:27 PM
GENERAL RAMBLINGS
If you're an observant person, and you're unlucky enough to find yourself reading my journal day after day, you might have noticed I end every workout with a serving of Biotest's Surge. Now, honestly, Biotest is a horrible company. It pains me to no end knowing that my money goes to TC Luoma and Tim Patterson. Frankly, they should be hanged in public by their testicles for the their evil supplement-whoring(Although, in Luoma's defense he IS probably the best writer of anyone in the fitness industry--stylistically speaking, anyway.) But I digress. Anyways, I L-O-V-E Surge. Now, the 15microseconds of digestion times hydrolyzed whey, which is Surge's main selling point, saves over regular ol' el-cheapo whey, probably does jack-sh*t for recovery but, frankly it almost doesn't matter. It tastes that damn good. But...I've been eyeing the Protein Factory's Recovery Formula for some time as it's basically the same stuff(Actually, it's a bit better of a formulation.) and it's half the price. I've been a bit wary cuz some people have remarked it tastes, well, like puke. Despite my misgivings, though, I finally ordered some. Four pounds of the stuff. It arrived today. It certainly smelled quite puke-y. But I mixed a little up and hoped for the best. All I have to say is: bleech. It's not gonna win any American Tasting Gold Medals, that's for damn sure. Definitely has a bit of a pond-scum flavor. It's not intolerable, mind you. But I won't look forward to drinking it. I'll drink it cuz it's good for me. And with 4lbs of the stuff, I'm gonna be drinking it for some time...

...and dreaming of Surge.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Barbell Squat
Tempo: 201
Warm-up: bar x 8
Work-set: 105 x 15
Tested 15 RM: 135 x 15

Comments:
Fairly difficult. I only had 2-3 more reps in me I think. Again, my attention to cadence was a little less strict that previously(The above figure is still, however, pretty accurate.)

Stiff-Legged Deadlift
Tempo: 201
Warm-up: bar x 8
Work-sets: 105 x 15(w/ straps)
Tested 15RM: 135 x 15

Comments:
Not too difficult. I was feeling much more fatigue in my traps, here, than in my hamstrings and lower-back, which is unusual for me on this exercise.

Incline DB Press
Tempo: 202
Warm-up: none
Work-sets: 25's x 15
Tested 15RM: 40's x 15

Comments:
Slightly difficult. Didn't really get much lactic acid buildup/fatigue going in my chest, though. Really felt it mostly in my triceps.

Assisted Chins - Supinated Grip
Tempo: 303
Warm-up: none
Work-set: -130 x 15
Tested 15 RM: -100 x 15

Comments
Very easy. Still waiting for this to get difficult.

Assisted Dips
Tempo: 202
Warm-up: none
Work-set: -110 x 15
Tested 15 RM: -70 x 15

Comments:
Pretty easy. Like the incline DB press, my chest didn't feel all that fatigued. Mostly felt the lactic acid in my triceps here too.

Seated Row
Tempo: 202
Warm-up: none
Work-set: 60 x 15
Tested 15RM: 90 x 15

Comments:
Very easy. Again had some pain in my right middle back--which I'm sure is due to my lower-back injury. So, instead of keeping my back arched as I normally do, I let it round a bit which seemed to take the pressure off that area. I will continue to do this in the future.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 60 x 15
Tested 15RM: 90 x 15

Comments:
Last time I felt this mostly in my triceps. This time I closed my eyes during the set and really focused on feeling my deltoids contract. Worked very well. Didn't really feel much fatigue in my tris this time, and got quite a bit of burn in my deltoids. Still quite easy, though.

Incline DB Curl
Tempo: 202
Warm-up: none
Work-set: 15 x 15
Estimated 15 RM: 20 x 15

Comments:
Surprisingly, this was fairly difficult. I think I'm performing these a bit slower than I did during my 15RM test, so that's probably the reason. Anyways, my 15RM IS only 5lbs more, so it's not really that far away. Actually, this was almost to failure.

Reverse Pec-Deck
Tempo: 202
Warm-up: none
Work-set: 37.5 x 15
Tested 15RM: 45 x 15

Comments:
Closed my eyes here as I did with the OHP, and really focused on feeling my rear-deltoids. Again, this helped quite a bit with fatiguing the muscles in question. This set was slightly difficult.

Kneeling Shrugs
Tempo: 202
Warm up: none
Work set: 30's x 15
Estimated 15RM: 35 x 15

Comments
Great ROM. Good burn. Not too easy, not too hard. Perfect.

Wrist Curl
Tempo:202
Warm up:none
Work set: 35 x 15
Tested 15RM: 45 x 14

Comments
Much better than last time(This was pathetically easy last time as I mistakenly used too little weight.) Not all that difficult, but not too easy either.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 62.5 x 15
Tested 15RM: 75 x 15

Comments
Surprisingly, this was very easy. Last time, it was difficult even though I was using 12.5lbs less. Go figure.

Power Crunch
Tempo: 202
Warm up: none
Work set: 30 x 15
Tested 15RM: 45 x 15

Comments
Slightly difficult. Just about right.


Overall Comments:
Workout clocked in at about 55 minutes. Would have been done even quicker but I had to wait for equipment a couple of times. I'm really enjoying this. I thought not going to failure was just going to be completely intolerable, but I'm finding the opposite to be the case. Very fun.


DIET

6:30am: 1/2 packet Lean Body MRP(11g carbs/0g fiber, 22g protein, 1g fat)

9:30am: 60g muesli, 22g whey, 1/2 cup skim milk, 2 eggs, 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(40g carbs/8g fiber, 42g protein, 16.5g fat)

11:15am: 2 tablets VasoPro(50mg ephedrine HCL, 400mg guaifenesin), 2 No Doz(400mg caffeine), 1 serving Trac Creatine

11:45am: 22g whey, 5g glutamine peptide(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:20am: 25g Ultra Fuel(25g carbs/0g fiber, 0g protein, 0g fat)

1:00pm: 1 serving Surge, 10g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:20pm:12 squirts Lipoderm-Y(200mg yohimbine HCL)

2:30pm: 1/2 Lean Body MRP(11g carbs/0g fiber, 22g protein, 1g fat)

3:00pm: 12.5mg ephedrine HCL, 100mg caffeine

3:30pm: 1 small packet tuna, 1/2oz pecans(3g carbs/1g fiber, 21g protein, 10g fat)

5:00pm: 1 small packet tuna, .5oz pecans, 12.5 mg ephedrine HCL, 100mg caffeine(3g carbs/1g fiber, 21g protein, 10g fat)

8:00pm: stir-fried chicken and vegetables(20g carbs/4g fiber, 27g protein, 10g fat)

10:00pm: 3 ZMA caps

10:30pm: stir-fried chicken and vegetables(40g carbs/8g fiber, 52g protein, 26g fat)

Totals:
Calories: 2521kcal
Carbs/Fiber: 206g/22g
Protein: 250g
Fat: 77.5

Comments:
A bit low in carbs and high in protein, but overall not bad.

MISC. RECOVERY ISSUES
9 hours of somewhat restless sleep.

Blood&Iron
03-20-2002, 05:55 PM
Originally posted by The_Chicken_Daddy
Did you swicth to glucosamine HCL cause it is a more 'purer' form?

HCL = 81% glucosamine

suplhate = 67%

or figures like that. I'd have to double check my article to be sure tho.
Glucosamine? What the hell you readin'?

I switched from ephedrine sulfate to ephedrine HCL solely because I found a brand of HCL with only half as much guaifenesin(200mg instead of 400mg in Bronkaid, which uses the sulfate) As I've noted--and posted the abstact--kidney stones have occured in people consuming as little as 600mg of guaifenesin a day(Although, I would bet this was in those predisposed to stones and due to chronic use over many years. The articles does not specify.) Actually, the sulfate has a bit more a kick, unless I'm imagining things(I believe Dan Duchaine stated this as well.)

Might add glucosamine for it's effect on leptin expression. Still undecided on that one. I'll just buy the cheapest stuff I can find, though.

The_Chicken_Daddy
03-20-2002, 05:59 PM
Sorry man, it's 1am and i read wrong. I've deleted the post.

btw, as far glucosamine goes sulphate really is just a 'filler' to save the companies money.

Blood&Iron
03-20-2002, 06:15 PM
Originally posted by The_Chicken_Daddy
Sorry man, it's 1am and i read wrong. I've deleted the post.

Shoot, you didn't need to do that. I just thought it was funny. I don't care about sh*t cluttering up my journal. It makes it more of a living entity.

The_Chicken_Daddy
03-20-2002, 06:23 PM
true.

BTW for yor interest, it's actually HCL 83% to suplahtes 65%.

And if you see some cheap stuff called N-acetyl-glucosamine (NAG) then ignore it, cause it gets metabolised slightly differently to HCL and sulphate forms. Although i'm not sure if it still has the positive leptin results tho. I doubt it will since it's metabolised differently.

Btw glucosamine has been shown on several occasions to induce insulin resistance. Thought you may wanna know that.

=w=
03-20-2002, 06:24 PM
Originally posted by Blood&Iron


I thought not going to failure was just going to be completely intolerable, but I'm finding the opposite to be the case. Very fun.


[/B]

I am finding the exact same thing to be true. I am leaving the gym with my mind feeling great and my body feeling worked.

MonStar1023
03-20-2002, 06:33 PM
Blood&Iron-
After one month of doing a CID, on 4-17-2002 I am going to post some pics again and determine based on my body whether or not this diet works. I have read in a few places that Lyle McDonald did it and didnt achieve all that good of results. I KNOW from exeperience that NHE works extremely well. I just hope the same rings true with a CID.

:cool::cool:

=w=
03-20-2002, 06:34 PM
Originally posted by Blood&Iron
I've been eyeing the Protein Factory's Recovery Formula for some time as it's basically the same stuff(Actually, it's a bit better of a formulation.) and it's half the price. I've been a bit wary cuz some people have remarked it tastes, well, like puke. Despite my misgivings, though, I finally ordered some. Four pounds of the stuff. It arrived today. It certainly smelled quite puke-y. But I mixed a little up and hoped for the best. All I have to say is: bleech. It's not gonna win any American Tasting Gold Medals, that's for damn sure. Definitely has a bit of a pond-scum flavor. It's not intolerable, mind you. But I won't look forward to drinking it. I'll drink it cuz it's good for me. And with 4lbs of the stuff, I'm gonna be drinking it for some time...



I use it and actually dont find it to be that bad. What flavor did you get - I like orange sweetened with splenda. I ahve also tried vanilla and it is ok but not as good. I have tried surge also and though it does taste better - I really didnt think the taste justified the price.

Blood&Iron
03-20-2002, 06:46 PM
Originally posted by =w=


I use it and actually dont find it to be that bad. What flavor did you get - I like orange sweetened with splenda. I ahve also tried vanilla and it is ok but not as good. I have tried surge also and though it does taste better - I really didnt think the taste justified the price.
Got vanilla flavored with splenda. Maybe I'll get used to it. As I said, it's not undrinkable, just not particularly good. Since I like Surge so much, though, it's kinda disappointing. I haven't yet decided whether the fact that it's only half as expensive justifies the ass-y flavor. But I might get used to it after awhile.

MonStar1023
03-21-2002, 08:18 PM
Blood&Iron-
Where have you been man? Been checking for your journal, guess you been busy huh this damn thing was on the 2nd page of the journals!

:cool::cool:

Blood&Iron
03-21-2002, 09:03 PM
GENERAL RAMBLINGS
Decided to see what drinking an entire serving of Recovery Formula would be like. I've actually decided I was wrong about its smell. Actually, it kinda smells good...like maple syrup. And if I hold my nose while drinking it, it kinda tastes okay(You don't get the aftertaste.) But it still took me awhile to get all 20oz of fluid down. I think I'm gonna try mixing 50g of Surge with 50g Recovery Formula tomorrow and see if it's a decent medium between the two(I can still save a little money if I do things that way.) Also, if I do order more of the Recovery Formula I think I'll ask for less sweetener. It's really a bit too sweet--probably in an attempt to mask the taste of the hydrolyzed whey, which is still clearly present. I might be able to get used to the stuff after all, though.

EXERCISE
20min on treadmill at 15 degree incline @ 3.3mph

Comments
Was running behind schedule so I had to cut things at the gym a bit short.

Overall Comments:
Nope.

DIET

9:30am: 22g whey, 5g BCAAs(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:00am: 22g whey, 5g glutamine peptide, 5g BCAAs, 1 serving Trac Creatine, 1 VasoPro, 1 No-Doz(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:15pm-12:35pm: 1 serving Protein Factory Recovery Formula(60g carbs/0g fiber, 28g protein, 1.5g fat)

12:30pm: 6 squirts Lipoderm-Y

1:20pm: Thai chicken in red curry + fried rice + some noodles stuff(60g carbs/4g fiber, 20g protein, 40g fat)<--complete guess

2:30pm: 12.5mg ephedrine HCL, 100mg caffeine

4:00pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

--------------------REFEED BEGINS-----------------------------------------

6:00pm: 4 low-fat cupcakes, 1oz baked Lays, 250mg ALA(149g carbs/6g fiber, 10g protein, 7.5g fat)

7:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese(159g carbs/15g fiber, 37g protein, 16.5g fat)

10:00pm: 3 ZMA caps,

10:20pm: 3 low-fat cupcakes, 1oz baked Lays, 6 low fat crumb cakes, 3 cups skim milk, 250mg ALA(257g carbs/5g fiber, 37g protein, 9g fat)

11:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)


Totals:
Calories: 4737kcal
Carbs/Fiber: 735g carbs/
Protein: 266
Fat: 81.5g

Comments:
Way too high carbs and calories...oops. Plus fat was too high also(Somewhat unavoidable as we had a going away lunch at work for a staff member. It was at a Thai restaurant. Decided not to be a dorky bodybuilder so I actually ate something.) Too much of a pig out later in the evening. Oh well. Perhaps I'll make tomorrow's part of the refeed more moderate. Or not. We'll see.

MISC. RECOVERY ISSUES
Only 8 hours sleep.

Blood&Iron
03-22-2002, 07:36 PM
GENERAL RAMBLINGS
Disclaimer:This really has nothing at all to do with training.

In real life I'm quite an affable, laid-back guy--if a bit argumentative. But on message boards like this, sometimes I find myself saying things I would dream of uttering in real-life. Usually, I try to remain civil and censor myself, but sometimes I see something so mind-bogglingly idiotic that my the self-censoring part my brain shuts down. This happened recently on a thread entitled 'Training.' Anyways, to any and all who read what I wrote there: I don't regret my comments. I can't stand when people utter patently ridiculous things, while obviously thinking they are enlightening others with their 'knowledge.'(I'm not referring to the original post, btw.) It just pisses me off. This was one instance. In the interest of maintaining the quality of this board, however, I deleted my subsequent post which was comprised of pointing out the paradox of the other person's response along with an insult or two. Why the hell am I talking about this? Well, cuz letting someone else get the last word just f*cking eats me up inside. So lest anyone think I didn't respond because I was shown to be wrong: you are mistaken. I'm just trying to take the high-road. Name-calling just feeds into a negativity which I do my best to avoid. As the aformentioned thread bears witness, I'm not always successful. But I do try.

One a side-note, 1 scoop Surge + 1 scoop Recovery Formula turned out to be a nice compromise between the two. Doesn't taste great, but it's pretty decent and I had no problem chugging it down. Very little aftertaste. I'll only save 1/2 as much money if I do this(About $30 every two months instead of $60) but unless I try the PF recovery formula a few more times and find I'm able to tolerate it on it's own, this is probably what I'll do.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Barbell Squat
Tempo: 201
Warm-up: bar x 8
Work-set: 115 x 15
Tested 15 RM: 135 x 15

Comments:
Again, fairly difficult. A fair amount of burning in my quads. At rep 12 I sorta lost balance--this was due to the fact that I was overthinking my form. Sped up a little, also, for the final 2-3 reps. Low back didn't trouble me during this, however. When I finished I was a bit light-headed and breathing like a race-horse.

Stiff-Legged Deadlift
Tempo: 201
Warm-up: bar x 8
Work-sets: 115 x 15(w/ straps)
Tested 15RM: 135 x 15

Comments:
No rest after finishing the squat. Slightly difficult.

Incline DB Press
Tempo: 202
Warm-up: none
Work-sets: 30's x 15
Tested 15RM: 40's x 15

Comments:
Altered my form slightly so as to take some stress off my triceps. A bit better result than last time. Got a decent burn in my pecs this time.

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -120 x 15
Tested 15 RM: -100 x 15

Comments
Quite a bit more difficult than last time, despite the fact that I speed up my tempo a bit. My forearms were suffering the most during this though.

Assisted Dips
Tempo: 202
Warm-up: none
Work-set: -90 x 15
Tested 15 RM: -70 x 15

Comments:
Fairly difficult. As with last time, I felt the fatigue/burn mostly in my triceps--dammit.

Seated Row
Tempo: 202
Warm-up: none
Work-set: 70 x 15
Tested 15RM: 90 x 15

Comments:
Somewhat difficult. Good ROM and form.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 70 x 15
Tested 15RM: 90 x 15

Comments:
Oddly, I felt quite a bit of burning in my left delt, but very little in the right. Overall, not too difficult.

Incline DB Curl
Tempo: 202
Warm-up: none
Work-set: 15s x 15
Estimated 15 RM: 20 x 15

Comments:
Same weight as last time. Good burn, quite difficult as I got into the teens, and I was very near to failure on the last rep.

Reverse Pec-Deck
Tempo: 202
Warm-up: none
Work-set: 37.5 x 15
Tested 15RM: 45 x 15

Comments:
Same weight as last time. Decent burn. Slightly difficult.

Kneeling Shrugs
Tempo: 202
Warm up: none
Work set: 30's x 15
Estimated 15RM: 35 x 15

Comments
Same weight as last time. Great in every way.

Wrist Curl
Tempo:202
Warm up:none
Work set: 35 x 15
Tested 15RM: 45 x 14

Comments
Again, same weight as my last session. Quite easy.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 62.5 x 15
Tested 15RM: 75 x 15

Comments
Same weight. Fairly easy.

Power Crunch
Tempo: 202
Warm up: none
Work set: 35 x 15
Tested 15RM: 45 x 15

Comments
Slightly difficult. Just about right.


Overall Comments:
Overall, a very good workout. I really took almost no rest between exercises except when I had to wait for equipment, and when I had my mid-workout carb drink. Some exercises were difficult enough that I'm worried about progressing as I should next week. We'll see what happens.

DIET

10:15am: 3 low-fat cinnamon crumb cakes, 60g muesli, 1/2 cup milk, 22g whey, 250mg ALA, 1 multi vitamin, 1g ester-c, 400IU vit. E(97g carbs/8g fiber, 34g protein, 6g fat)

12:10am: 2 VasoPro(50mg ephedrine HCL, 400mg guaifensin), 2 No-Doz(400mg caffeine), 1 serving Trac Creatine

12:30pm(pre-workout): 22g whey, 5g glutamine peptide(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:50pm(halfway through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

1:30pm(post-workout): 1 scoop Surge + 1 scoop Protein Factory Recovery Formula, 5g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

3:00pm: 3 low-fat crumb cakes, 2 ounces Baked Lays(103g carbs/4g fiber, 6g protein, 4.5g fat)

4:00pm: 1 Lean Body MRP(24g carbs/0g fiber, 45g protein, 2g fat)

5:30pm: 100g Ultra Fuel, 250mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

8:00pm:1 cup skim milk, 22g whey, 2oz Baked Lays(61g carbs/4g fiber, 34g protein, 4.5g fat)

8:15pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese(159g carbs/15g fiber, 37g protein, 16.5g fat)

10:00pm: 3 ZMA Caps

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 3994kcal
Carbs/Fiber: 666g/38.5g <-carbs are evil
Protein: 248g
Fat: 37.5g

Comments:
A bit lower in carbs and calories than normal. Didn't plan it out too carefully but I wanted to tone things down given that I went a bit overboard yesterday. Overall, not too bad.

MISC. RECOVERY ISSUES
10 hours of sleep.

MonStar1023
03-22-2002, 08:25 PM
How much ALA do you take on your refeed days? I am taking around 2000 mg. right now with some good results. Do you have the powder or capsule/tablet form of ALA? Beyond-A-Century sells 50g of the powder for $17! Crazy price huh?

:eek::eek:

... Also heard ALA before AM cardio is really good for lowering blood sugar levels even further.

Blood&Iron
03-22-2002, 08:33 PM
Originally posted by MonStar1023
How much ALA do you take on your refeed days? I am taking around 2000 mg. right now with some good results. Do you have the powder or capsule/tablet form of ALA? Beyond-A-Century sells 50g of the powder for $17! Crazy price huh?

:eek::eek:

I'm not too consistent. I usually end up only taking a gram or so per day on refeeds. Usually, one 250mg capsule with several of my 'meals.' Seems to work pretty well. That price looks pretty good, btw.



... Also heard ALA before AM cardio is really good for lowering blood sugar levels even further.
I don't think it would be all that useful for that, but I'm not really sure. Maybe I'll check around.

MonStar1023
03-22-2002, 08:37 PM
Blood&Iron-
Okay man thanks, I really appreciate you researching stuff for me. Its always a big help. Yeah that price for ALA is great if you ask me. Awesome price @ Beyond-A-Century.

:D:D

... So far I think I really like a CID. I mean its only been a week but the diet is EXTREMELY easy to stick to. Refeeds all the time it seems like. Monday, Thursday, Sunday, Wednesday, Monday again.. the biggest gap is from Wednesday to the following Monday. Thats 4 days of just isocaloric.. kinda annoying but other than that its literally 2 days iso, 1 day refeed.

:p:p

Blood&Iron
03-22-2002, 08:45 PM
Originally posted by MonStar1023

... So far I think I really like a CID. I mean its only been a week but the diet is EXTREMELY easy to stick to. Refeeds all the time it seems like. Monday, Thursday, Sunday, Wednesday, Monday again.. the biggest gap is from Wednesday to the following Monday. Thats 4 days of just isocaloric.. kinda annoying but other than that its literally 2 days iso, 1 day refeed.

:p:p
As I've said before, I've found that the less frequent, longer refeeds that Lyle McDonald and Elzi Volk recommend to actually work a bit better in my case(Par Deus advocates more frequent ones of shorter duration.) I started with 2 days isocaloric, 1 day refeed before switching over. As you point out, I think the best thing about a CID is that you don't feel deprived all the time and , at least in my case, my workouts are of a much higher quality than they are while low-carb dieting. Plus the results are equal to, if not better than those I've acheived while using a CKD. Some people do better on a CKD or even a high-carb, low fat diet, however. The right diet for someone is a very individual thing. No one approach is ideal for everybody.

MonStar1023
03-22-2002, 09:05 PM
I was seriously thinking about making my refeeds every 3rd day like the way you are doing. The only reason I didnt is because I didnt want to put my refeeds on my rest days. Do you think that refeeding on a rest day really matters?

:cool::cool:

Blood&Iron
03-23-2002, 02:13 PM
Originally posted by MonStar1023
I was seriously thinking about making my refeeds every 3rd day like the way you are doing. The only reason I didnt is because I didnt want to put my refeeds on my rest days. Do you think that refeeding on a rest day really matters?

:cool::cool:
Well, originally I did a refeed after every 2 days of dieting, no matter what. So half the time my refeeds would fall on a training day and they other half they'd fall on a rest/cardio day. When I switched to doing less frequent, 1.5 day refeeds I decided to change this. So my compromise was that sometimes I'd go 3 days between refeeds(well, really 2.5 days) and somtimes I'd go 4 days between refeeds(again, really 3.5 days) so that they'd always fall on training days. Basically, while I was doing my split routine, each week my refeeds would fall on a different bodypart. So one week I'd have refeed on chest day and leg day, and the next I'd have one on back day. Then chest and leg again, then the cycle would repeat. This worked quite well for me.

Blood&Iron
03-23-2002, 07:32 PM
GENERAL RAMBLINGS
Forgot to mention that yesterday some older dude at my gym who I haven't seen in 2-3 months, said that "You just keep getting bigger and bigger everytime I see you." The fact that I've actually lost 20lbs since I last saw him made the comment even cooler. I had some other guy give me a compliment the other day too, but I think he might be gay(Not that there's anything wrong with that:D ) Also, I've noticed a good bit of ogling from a few of the girls at my gym...but I'm probably just deluding myself.

EXERCISE
Nope.

Overall Comments:
Nah.

DIET

11:30am: 2 eggs, 22g whey, 1/2 cup skim milk, 60g muesli(49g carbs/6g fiber, 46g protein, 16.5g fat)

1:30pm: 1 oz pecans, 1 Lean Body MRP(29g carbs/3g fiber, 49g protein, 21g fat)

2:00pm: 12 squirts Lipoderm-Y(200mg yohimbine), 25mg ephedrine HCL, 200mg caffeine

4:00pm: 1 oz Baked Lays(22g carbs/2g fiber, 2g protein, 1.5g fat)

5:00pm: 12.5mg ephedrine HCL, 100mg caffeine

6:00pm:1 grilled chicken sandwich, 1 caesar side salad, 1oz caesar dressing(38g carbs/4g fiber, 25g protein, 17g fat)

6:30pm:12.5mg ephedrine HCL, 100mg caffeine

7:00pm: 1 MesoTech Protein Bar(44g carbs/0g fiber, 25g protein, 7g fat)

10:00pm: stir-fried chicken and vegetables(20g carbs/4g fiber, 27g protein, 10g fat)

10:15pm: 3 ZMA Caps

10:30pm: VPX Micellean MRP, 6 fish oil caps, 40mg GLA(24g carbs/7.5g fiber, 45g protein, 8g fat)

Totals:
Calories: 2527kcal
Carbs/Fiber:226g/26.5
Protein: 219g
Fat: 83g

Comments:
Not too bad. Little off in a couple of ways, but nothing majorly wrong.

MISC. RECOVERY ISSUES
10 hours sleep + 1 hour nap

MonStar1023
03-23-2002, 11:21 PM
Whatsup man? I just bought a supplement that I was wondering if you ever tried, its called Adrenalin. It looks terrific here is the list of ingredients.

One Capsule Contains...
200 mg. caffeine
35 mg. 1R 2S norephedrine hcl
100 mg. synephrine hcl
3.4 mg. yohimbine hcl
... I am going to alernate weeks of Clenbutrx with weeks of that I think..

:D:D

Blood&Iron
03-24-2002, 10:28 AM
Originally posted by MonStar1023
Whatsup man? I just bought a supplement that I was wondering if you ever tried, its called Adrenalin. It looks terrific here is the list of ingredients.

One Capsule Contains...
200 mg. caffeine
35 mg. 1R 2S norephedrine hcl
100 mg. synephrine hcl
3.4 mg. yohimbine hcl
... I am going to alernate weeks of Clenbutrx with weeks of that I think..

:D:D
Nope, I've never tried it. Looks pretty much like Adipo except it has 10mg more norephedrine, and synephrine. As I said before I don't think cycling between the two is going to really do much, as yohimbine, while a selective alpha-2 antagonist still causes the body to release epinephrine and norepinephrine, which are beta-agonists. And I'm still not sure that norephedrine isn't a beta-agonist, either--although from what I've read, it doesn't look like it. Plus, unless you've noticed a significant lessening of the CNS stimulating effects of Clenbutrx, it really is pointless, IMO. But it seems like you've made up your mind.

MonStar1023
03-24-2002, 11:32 AM
Blood&Iron-
What I really want is the stimulatory, workout effects of the Clenbutrx with the appetite supressing effects of Adipo. So what I am actually probably going to go with is 1 Adipo in the morning, 1 Adipo at lunch, and the Clenbutrx preworkout. This way Ill be makin the most out of all of my products.

:thumbup::thumbup:

MonStar1023
03-24-2002, 05:24 PM
After 1 week on CID I am down 8 lbs. exactly. I guess thats good I dont know.

:cool::cool:

MonStar1023
03-24-2002, 06:20 PM
When it comes right down to it, I think that I will definitely stick with a variation of a CID before I resort right back to NHE. Because there are somethings that I dont like about NHE. Like the food selection. Thats just one thing of many though. The carbup meal instead of refeed DAY is a big difference. You pack in around 2000+ calories into this one huge meal and basically gorge yourself until you feel like youre totally going to puke it all over the place. I mean I felt so full and so bloated and just so disgusting after that carbup meal I couldnt do anything at all. On refeed days I feel fine.

:thumbup::thumbup:

Blood&Iron
03-24-2002, 06:56 PM
GENERAL RAMBLINGS
Weighed myself last night and I'm already back down to 197(Though part of this is probably just due to hydration.) More compliments at the gym today--from a girl. Also, started talking to this other girl who I thought might be from Sweden. She was quite hot, and looked very Scandinavian, so when I overheard her speaking with someone and detected a slight accent--which I couldn't hear well enough to really tell where she was from--I decided to break in:
"Sorry to bother you, but where are you from, originally?"
"Estonia" she said, looking at me and smiling.
"Oh.", I said, probably looking quite disappointed and suddenly uninterested in her, then I continued on with my post-cardio stretching. God, am I a f*cking retard sometimes. I have a tendency to be very abrupt with people at times and can come off as very cold--or as a retarded a**hole, as in this case. What does this have to do with lifting? Nothing; but then this is 'general rambling', so f*ck it.

BTW, just cuz I think it's so lame and I know girls hate it, let me clarify that I'm not in the habit of hitting on girls at the gym. In fact, I don't. This is a very rare exception, besides I wasn't hitting on her--I was just being a dorky f*ck.

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Nope.

DIET

12:00pm: 22g whey, 5g glutamine peptide, 5g BCAA, 1 serving Trac creatine, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 25mg ephedrine HCL + 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:00pm: 90g Protein Factory Recovery Formula, 5g glutamine peptide(50g carbs/0g carbs, 25g protein, 1.5g fat)

1:30pm: 12 squirts Lipoderm-Y(200mg yohimbine), 12.5mg ephedrine HCL, 100mg caffeine

3:00pm: 1 oz pecans, 1 cup skim milk(17g carbs/2g fiber, 12g protein, 19g fat)

3:30pm: 1 Meso-Tech protein bar(44g carbs/0g fiber, 25g protein, 7g fat)

4:00pm: 12.5mg ephedrine HCL, 100mg caffeine

5:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

6:00pm: 12.5mg ephedrine HCL, 100mg caffeine

6:40pm: 1 oz pecan(5g carbs/2g fiber, 5g protein, 19g fat)

7:00pm: 3 cups chili(70g carbs/25g fiber, 40g protein, 10g fat)

10:15pm: 3 ZMA Caps

10:30pm: VPX Micellean MRP, 6 fish oil caps, 40mg GLA(24g carbs/7.5g fiber, 45g protein, 8g fat)

Totals:
Calories: 2414kcal
Carbs/Fiber: 235g/44g
Protein: 220g
Fat: 66g

Comments:
A little lower in fat--and consequently calories--then normal. But not bad, and I'm not sure it's bad that calories were lower anyway. So, pretty decent.

MISC. RECOVERY ISSUES
10hours sleep.

Blood&Iron
03-24-2002, 07:00 PM
Originally posted by MonStar1023
After 1 week on CID I am down 8 lbs. exactly. I guess thats good I dont know.

:cool::cool:
I gotta believe most of this is water weight, although, given the fact you were previously doing a low-carb diet it seems like you should have *gained* water weight. There's definitely something screwy here. I'd weigh yourself a couple more times, and take an average.

MonStar1023
03-24-2002, 07:14 PM
Okay lets see. Last Sunday I weighed 212 lbs., Monday was 208.5 lbs., Wednesday was 204 lbs., Thursday 204 lbs., and today 204 lbs. So basically I have been maintaining 204 lbs. for about 4 days now. I want to gradually decrease my weight.

:cool::cool:

Blood&Iron
03-25-2002, 04:37 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Barbell Squat
Tempo: 101
Warm-up: bar x 8
Work-set: 125 x 15
Tested 15 RM: 135 x 15

Comments:
Slightly difficult. It should have been very difficult, but I kinda cheated by speeding up my cadence a bit. I was worried I wouldn't hit 15 reps and/or would hit failure and was trying to avoid doing so. I'm not sure if it was a good or bad idea. Again, somewhat lightheaded after I finished(This isn't due to improper breathing, as I'm very careful about that.) C'est la vie.

Stiff-Legged Deadlift
Tempo: 101
Warm-up: bar x 8
Work-sets: 125 x 15(w/ straps)
Tested 15RM: 135 x 15

Comments:
Again, a somewhat faster tempo. Slightly difficult.

Incline DB Press
Tempo: 202
Warm-up: none
Work-sets: 35's x 15
Tested 15RM: 40's x 15

Comments:
Somewhat difficult. Here I used the same tempo I've been using previously, but wasn't concentrating on the movement as much as I should have been. Still, an okay performance.

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -110 x 15
Tested 15 RM: -100 x 15

Comments
Same tempo as last week. Fairly difficult--but not because of fatigue in my back, but rather my forearms and bis. Concentration was off.

Assisted Dips
Tempo: 202
Warm-up: none
Work-set: -80 x 15
Tested 15 RM: -70 x 15

Comments:
Somewhat difficult. A bit better concentration here than on the chins. Still not great, though.

Seated Row
Tempo: 202
Warm-up: none
Work-set: 80 x 15
Tested 15RM: 90 x 15

Comments:
Fairly difficult. So-so concentration.

Hammer Strength Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work-set: 80 x 15
Tested 15RM: 90 x 15

Comments:
Quite easy. Good burn in my delts. Pretty good concentration as well.

Incline DB Curl
Tempo: 202
Warm-up: none
Work-set: 15s x 15
Estimated 15 RM: 20 x 15

Comments:
I've used the same weight here for the last 3 sessions, as I'm very near failure on the last rep. Today, I might have actually hit it if I had tried for another rep. A bit slower cadence than previously. Good burn, though.

Reverse Pec-Deck
Tempo: 201
Warm-up: none
Work-set: 45 x 15
Tested 15RM: 45 x 15

Comments:
Hit my tested 15RM, although the tempo might have been faster. I'm not sure. Somewhat difficult and a bit of burn. Poor concentration, though.

Kneeling Shrugs
Tempo: 202
Warm up: none
Work set: 35's x 15
Estimated 15RM: 35 x 15

Comments
Hit my 'estimated' 15RM, which means jack. A bit poorer form/concentration compared to my performance with 30lb DBs, but not bad.

Wrist Curl
Tempo:202
Warm up:none
Work set: 35 x 15
Tested 15RM: 45 x 14

Comments
Again, same weight as my last session. Quite easy.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 75 x 15
Tested 15RM: 75 x 15

Comments
Hit tested 15RM(Which in my workout log is noted with '2-3 reps left' so it wasn't really my 15RM.) Fairly easy, and a decent burn. ROM might have been a bit short, though.

Power Crunch
Tempo: 202
Warm up: none
Work set: 40 x 15
Tested 15RM: 45 x 15

Comments
Fairly easy. Nothing really of note here.


Overall Comments:
Overall, a fairly crappy workout. My concentration was just off for most of the workout. I was tired before I even hit the gym, and my back was a bit fatigued too. Additionally, I was worried about hitting the prescribed # of reps for a number of exercises and consequently sped up my tempos a bit--which was stupid. Ultimately, though, not a horrible workout.

DIET

8:30am: 2 eggs, 22g whey, 1/2 cup skim milk, 60g muesli, 1g ester-C, 400IU vitamin E, 250mg ALA, 1 multi-vitamin(49g carbs/6g fiber, 46g protein, 16.5g fat)

10:30am: 2 VasoPro(50mg ephedrine HCL, 400mg guaifensin), 2 No-Doz(400mg caffeine), 1 serving Trac Creatine

10:50pm(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:20pm(halfway through workout): 25g Ultra Fuel, 250mg ALA(24g carbs/0g fiber, 0g protein, 0g fat)

12:00pm(post-workout): 1 scoop Surge + 1 scoop Protein Factory Recovery Formula, 5g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:30pm: 12 squirts Lipoderm-Y(200mg yohimbine)

1:00pm: 12.5mg ephedrine HCL, 100mg caffeine

1:30pm: 1oz cashews, 1/2 packet VPX Micellean MRP, 1 small packet tuna(18g carbs/4g fiber, 47g protein, 16g fat)

3:45:12.5mg ephedrine HCL, 100mg caffeine

4:00pm:1oz cashews(7g carbs/1g fiber, 6g protein, 14g fat)

4:30pm:1/2 VPX Micellean MRP(11g carbs/4g fiber, 22g protein, 1g fat)

6:20pm:12.5mg ephedrine HCL, 100mg caffeine

7:00pm: 1/2 cup cottage cheese, 1.5 cups mixed vegetables, 1/2 ounce walnuts(31g carbs/5g fiber, 16g protein, 13.5g fat)

10:00pm: 3 ZMA Caps

10:30pm: 1.5 cups cottage cheese, 6 fish oil caps(15g carbs/0g fiber, 39g protein, 19.5g fat)

Totals:
Calories: 2475kcal
Carbs/Fiber: 208g/20g
Protein: 223g
Fat: 83.5g fat

Comments:
Pretty solid. Nothing majorly wrong, other than bland food.

MISC. RECOVERY ISSUES
7.5 hours sleep. This was probably what f*cked up my workout.

Blood&Iron
03-26-2002, 05:57 PM
GENERAL RAMBLINGS
No

EXERCISE
30min on treadmill at 15 degree incline @ 3.3mph

Comments
Boring as f*ck.

Overall Comments:
No pretty girls to ogle either.

DIET

11:00am: 22g whey, 5g glutamine peptide, 5g BCAAs, 1 serving Trac Creatine, 1 VasoPro, 1 No-Doz(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:15pm: 1 serving Protein Factory Recovery Formula(60g carbs/0g fiber, 28g protein, 1.5g fat)

12:30pm: 6 squirts Lipoderm-Y

--------------------REFEED BEGINS-----------------------------------------

1:40 2 pop-tarts(75g carbs/1g fiber, 6g protein, 10g fat)

2:00pm: 25mg ephedrine HCL, 200mg caffeine

3:00pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

4:50pm: 2 pop-tarts(69g carbs/1g fiber, 6g protein, 13g fat)

5:15pm: 3 low-fat cupcakes(87g carbs/3g fiber, 6g protein, 4.5g fat)

5:30pm: 500mg ALA

6:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese(159g carbs/15g fiber, 37g protein, 16.5g fat)

7:30pm: 1 low-fat cupcake, 2 low-fat crumb-cakes(67g carbs/2g fiber, 4g protein, 2.5g fat)

8:00pm: 1 Lean Body MRP(24g carbs/0g fiber, 45g protein, 2g fat)

10:00pm: 3 ZMA caps,

11:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 3827kcal
Carbs/Fiber: 588g/37g
Protein: 244g
Fat: 55.5g

Comments:
Not too bad. Went for several prolonged periods without much protein, but I don't really think it matters too much. Started my refeed earlier in the day, cuz I was really craving carbs. I figured I'd listen to my body for once. Shouldn't have bothered with the last dose of ephedrine I took since it causes short term insulin insensitivity, but what can I say, I'm stupid. Overall, not too bad.

MISC. RECOVERY ISSUES
Decent 9 hours of sleep.

Fart Barker
03-26-2002, 06:07 PM
Originally posted by Blood&Iron
EXERCISE
30min on treadmill at 15 degree incline @ 3.3mph

Comments
Boring as f*ck.:nod:

MonStar1023
03-26-2002, 06:42 PM
Shouldn't have bothered with the last dose of ephedrine I took since it causes short term insulin insensitivity, but what can I say, I'm stupid.

Ephedrine does this? For how long? What about norephedrine?

:cool::cool:

MWB
03-27-2002, 03:42 AM
I remember reading, (I think Lyle MacDonald wrote it) that while ephedrine and caffine can negativley effect insulin sensitivity, regular exercise will make up for it because exercise increases insulin sensitivity. To be safe though, just skip the eca dose before a carb up meal and use ALA.

The_Chicken_Daddy
03-27-2002, 11:02 AM
MWB, it's definately true for caffiene, but i'm not sure about ephedrine.

Here's the abstract of the study:

Caffeine-Induced Impairment of Insulin Action but Not Insulin Signaling in Human Skeletal Muscle Is Reduced by Exercise
Farah S.L. Thong1, Wim Derave2, Bente Kiens3, Terry E. Graham1, Birgitte Ursų4, Jųrgen F.P. Wojtaszewski3, Bo F. Hansen4, and Erik A. Richter3
1 Department of Human Biology and Nutritional Sciences, University of Guelph, Guelph, Canada
2 Department of Kinesiology, Faculty of Physical Education and Physiotherapy, Catholic University Leuven, Leuven, Belgium
3 Copenhagen Muscle Research Centre, Department of Human Physiology, Institute of Exercise and Sports Sciences, University of Copenhagen, Copenhagen, Denmark
4 Diabetes Biology, Novo Nordisk, Bagsvaerd, Denmark

We investigated the effects of caffeine ingestion on skeletal muscle glucose uptake, glycogen synthase (GS) activity, and insulin signaling intermediates during a 100-min euglycemic-hyperinsulinemic (100 µU/ml) clamp. On two occasions, seven men performed 1-h one-legged knee extensor exercise at 3 h before the clamp. Caffeine (5 mg/kg) or placebo was administered in a randomized, double-blind fashion 1 h before the clamp. During the clamp, whole-body glucose disposal was reduced (P < 0.05) in caffeine (37.5 ± 3.1 µmol · min-1 · kg-1) vs. placebo (54.1 ± 2.9 µmol · min-1 · kg-1). In accordance, the total area under the curve over 100 min (AUC0–100 min) for insulin-stimulated glucose uptake in caffeine was reduced (P < 0.05) by 50% in rested and exercised muscle. Caffeine also reduced (P < 0.05) GS activity before and during insulin infusion in both legs. Exercise increased insulin sensitivity of leg glucose uptake in both caffeine and placebo. Insulin increased insulin receptor tyrosine kinase (IRTK), insulin receptor substrate 1-associated phosphatidylinositol (PI) 3-kinase activities, and Ser473 phosphorylation of protein kinase B (PKB)/Akt significantly but similarly in rested and exercised legs. Furthermore, insulin significantly decreased glycogen synthase kinase-3 (GSK-3) activity equally in both legs. Caffeine did not alter insulin signaling in either leg. Plasma epinephrine and muscle cAMP concentrations were increased in caffeine. We conclude that 1) caffeine impairs insulin-stimulated glucose uptake and GS activity in rested and exercised human skeletal muscle; 2) caffeine-induced impairment of insulin-stimulated muscle glucose uptake and downregulation of GS activity are not accompanied by alterations in IRTK, PI 3-kinase, PKB/Akt, or GSK-3 but may be associated with increases in epinephrine and intramuscular cAMP concentrations; and 3) exercise reduces the detrimental effects of caffeine on insulin action in muscle.

MWB
03-27-2002, 03:20 PM
Well there you go. Good post TCD!

Blood&Iron
03-27-2002, 07:56 PM
GENERAL RAMBLINGS
Nein.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Barbell Squat
Tempo: 201
Warm-up: bar x 8
Work-set: 135 x 15
Tested 15 RM: 135 x 15

Comments:
As last time, my cadence was a bit fast cuz I was worried about hitting 15 reps. I don't think I could've done a 16th, but technically, this was not to failure. Not sure what I'll do next session. Maybe I'll do 145 and just see how many reps I can hit rest/pause fashion.

Stiff-Legged Deadlift
Tempo: 201
Warm-up: bar x 8
Work-sets: 135 x 15(w/ straps)
Tested 15RM: 135 x 15

Comments:
Fairly difficult, but not to failure.

Incline DB Press
Tempo: 201
Warm-up: none
Work-sets: 40's x 15
Tested 15RM: 40's x 15

Comments:
Sped up the concentric and consequently this wasn't all that difficult. Still kinda hard, though.

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -100 x 15
Tested 15 RM: -100 x 15

Comments
Not too difficult. Not to failure.

Assisted Dips
Tempo: 201
Warm-up: none
Work-set: -70 x 15
Tested 15 RM: -70 x 15

Comments:
Again, sped up concentric. Fairly difficult, but not to failure.

Seated Row
Tempo: 202
Warm-up: none
Work-set: 90 x 15
Tested 15RM: 90 x 15

Comments:
Somewhat difficult. Form might have been a bit off, though.

Hammer Strength Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work-set: 90 x 15
Tested 15RM: 90 x 15

Comments:
Easy. Definite improvement. I think I could've got a good 4-5 more reps here. Very cool.

Incline DB Curl
Tempo: 101
Warm-up: none
Work-set: 20s x 13
Estimated 15 RM: 20 x 15

Comments:
I estimated my 15RM for this exercise since when I tested my 15RMs I had intended to use a BB spider curl as my bicep exercise. I really don't think this was a good choice, because due to DBs coming in 5lb increments, I was unable to gradually increase the weight. I've used 15lbs for the last 3 sessions, and jumped to 20lbs here. 10lbs for this exercise is a very big jump and I wasn't up to it. Hit the wall at 13. F*ck.

Reverse Pec-Deck
Tempo: 202
Warm-up: none
Work-set: 45 x 15
Tested 15RM: 45 x 15

Comments:
Quite easy. Concentration was off, though.

Kneeling Shrugs
Tempo: 202
Warm up: none
Work set: 35's x 15
Estimated 15RM: 35 x 15

Comments
Got a twinge in my neck on rep 2, but stupidly kept going cuz it wasn't really causing me much pain. Not bad, though. My neck is quite stiff now. It probably would have been without my stupidity, but I'm sure continuing on didn't help things out.

Wrist Curl
Tempo:202
Warm up:none
Work set: 40 x 15
Tested 15RM: 45 x 14

Comments
Almost to failure. Odd since I noted last time that this was quite easy.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 75 x 15
Tested 15RM: 75 x 15

Comments
Easy.

Power Crunch
Tempo: 202
Warm up: none
Work set: 45 x 15
Tested 15RM: 45 x 15

Comments
Pretty easy, but my concentration was a bit off.


Overall Comments:
Really, quite an intense workout. I really didn't rest much at all between exercises. Still not happy about my sped up cadences, but I guess it's better than not getting 15 reps. Still not moving with too much momentum, but I was still moving a bit faster than I think is ideal. At least it looks like my strenght on the HS behind-the-neck press has improved. That's definitely cool. The fiasco with the incline curls kinda sucked though.

DIET

5:30am: 1 Lean Body MRP(24g carbs/0g fiber, 45g protein, 2g fat)

10:15am: 3 low-fat cinnamon crumb cakes, 60g muesli, 1/2 cup milk, 22g whey, 250mg ALA, 1 multi vitamin, 1g ester-c, 400IU vit. E(97g carbs/8g fiber, 34g protein, 6g fat)

11:50am: 2 VasoPro(50mg ephedrine HCL, 400mg guaifensin), 2.5 No-Doz(500mg caffeine), 1 serving Trac Creatine

12:30pm(pre-workout): 22g whey, 5g glutamine peptide(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:00pm(halfway through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

1:30pm(post-workout): 1 serving Surge, 10g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

3:00pm: 2 low-fat cupcakes, 2 low-fat crumb cakes, (96g carbs/2g fiber, 6g protein, 4g fat)

4:00pm: 1 Lean Body MRP(24g carbs/0g fiber, 45g protein, 2g fat)

5:00pm: 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

6:00pm: 3oz Baked Lays(69g carbs/6g fiber, 6g protein, 4.5g fat)

6:45pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 250mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

8:00pm: 2 low-fat crumb cakes, 2 cups skim milk(62g carbs/0g fiber, 18g protein, 1g fat)

9:30pm: 3oz Baked Lays(69g carbs/6g fiber, 6g protein, 4.5g fat)

10:30pm: 3 ZMA Caps

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 4697kcal
Carbs/Fiber: 773g/44.5g
Protein: 299g
Fat: 45.5g

Comments:
Pretty solid, overall.

MISC. RECOVERY ISSUES
10 hours of sleep.

Blood&Iron
03-28-2002, 08:52 PM
GENERAL RAMBLINGS
Nope

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Bleh.

DIET

11:00pm: 22g whey, 5g glutamine peptide, 5g BCAA, 1 serving Trac creatine, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 25mg ephedrine HCL + 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:00pm: 90g Protein Factory Recovery Formula, 5g glutamine peptide(50g carbs/0g carbs, 25g protein, 1.5g fat)

12:30pm: 12 squirts Lipoderm-Y(200mg yohimbine)

1:30pm: 12.5mg ephedrine HCL, 100mg caffeine

2:00pm: 1 small packet tuna, 1/2 VPX Micellean MRP, 1oz cashews(18g carbs/4g fiber, 47g protein, 16g fat)

3:30pm: 12.5mg ephedrine HCL, 100mg caffeine

4:30pm: 1 small packet tuna, 1/2 VPX Micellean MRP, 1oz cashews(18g carbs/4g fiber, 47g protein, 16g fat)

5:15pm: 12.5mg ephedrine HCL, 100mg caffeine

6:30pm: 1 cup cottage cheese, 1 can sliced peaches in juice, 1oz cashews(67g carbs/4g fiber, 32g protein, 24g fat)

8:00pm: 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

10:15pm: 3 ZMA Caps

10:30pm: VPX Micellean MRP, 6 fish oil caps, 1oz cashews, 40mg GLA(28g carbs/7.5g fiber, 51g protein, 22g fat)
59

Totals:
Calories: 2557kcal
Carbs/Fiber: 233g carbs/19.5g
Protein: 224g
Fat: 81g

Comments:
Little higher in calories that I'd like, and a few other failings, but good overall macronutrient breakdown(Although, meal wise things kinda sucked.) Not bad. Excess calories were somewhat negated by the extra 2 hours of martial arts I did this evening.

MISC. RECOVERY ISSUES
9 hours sleep.

some hot girl
03-28-2002, 09:32 PM
I go the same gym as B&I and lemme tell you he is one hot, hunk of man.

heathj
03-28-2002, 09:36 PM
Haha. Pure genius. :thumbup:

Blood&Iron
03-29-2002, 05:23 PM
GENERAL RAMBLINGS
Well, today was my final day in the 15-rep range for HST. Next week I move onto the 10s. Hopefully there will be a few less kinks due to a bit more familiarity on my part with how HST works in the real world. I may decide to alternate leg pressed with squatting as my lower back does feel a bit fatigued from squatting three times a week. But the only leg press at my gym that I like doesn't have a enough weight on it to use, so I'd have to use one I dislike. Not sure about that. We'll see. So far, though, I am satisfied with my results with HST. I certainly don't think I'm losing any appreciable muscle mass in only training to failure 1 time every two weeks. I'll have to wait until the whole cycle is over to really comment though.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Barbell Squat
Tempo: 101
Warm-up: bar x 8
Work-set: 145 x 15
Tested 15 RM: 135 x 15

Comments:
Lower back was a bit sore this morning, although I don't think it was due to injury, merely the fact that I've squatted 6 times in two weeks and the added fact that I was rolling around and falling for two hours at taijutsu last night(I think this is the primary culprit, actually.) I thought about doing leg presses and leg curls instead, but for several reasons--mostly dumb macho bullsh*t--opted not to.
Cadence was yet faster than it's been before, making it really questionable whether this can properly be viewed as progression. But damn I wanted 15 reps...and I got them. Not, technically to failure(I only consider it failure when I end up crashing on the pins in the rack.) Pretty difficult but not insanely so. Form on the last 5 reps was so-so; my back and hips were not rising at quite the same speed, which I consider fairly bad form. This is what happens when progression takes a back-seat to proper form--something I really hate to see myself allowing. I'm not sure what to make of this, actually. I'll be nice to myself and say I did all right.

Stiff-Legged Deadlift
Tempo: 101
Warm-up: bar x 8
Work-sets: 145 x 15(w/ straps)
Tested 15RM: 135 x 15

Comments:
Same issues as with the squat, although there was nothing IMO technically wrong with the form. It was just a bit fast. Fairly difficult.

Incline DB Press
Tempo: 202
Warm-up: none
Work-sets: 45's x 15
Tested 15RM: 40's x 15

Comments:
Very good. I really think this represents progress, and I still didn't hit failure--although I was pretty freakin' close.

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -90 x 15
Tested 15 RM: -100 x 15

Comments
This might or might not represent progress. Not horribly difficult, but not easy either. Not to failure.


Assisted Dips
Tempo: 201
Warm-up: none
Work-set: -60 x 15
Tested 15 RM: -70 x 15

Comments:
Somewhat difficult. Not to failure. I think this represents improvement over my tested 15RM.

Seated Row
Tempo: 201
Warm-up: none
Work-set: 100 x 15
Tested 15RM: 90 x 15

Comments:
As last time, form might have been slightly off, though not horribly so. A bit faster of a concentric than previously as well. I was fairly worried going into this that I'd be unable to hold on as my forearms were quite fried, but I managed. Not to failure.

Hammer Strength Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work-set: 100 x 13
Tested 15RM: 90 x 15

Comments:
I was sure I'd hit 100 for 15, no problem seeing as how 90 was quite easy last time. But no. Didn't happen. At rep 13 my delts decided they'd had enough and decided to not comply with my wishes. I think this may, in part, have been due to the quite short rest periods I'd been taking. At this point in the workout, I was drenched in sweat, and felt a bit nauseated.

Incline DB Curl
Tempo: 212(first 10 reps), 101(final 5 reps)
Warm-up: none
Work-set: 15s x 15
Estimated 15 RM: 20 x 15

Comments:
Due to the fact I hit failure at 13 reps last time, I thought about skipping this entirely but couldn't bring myself to do so. So I dropped back down to the 15's and just focused on feeling my biceps. Nothing really notable here.

Reverse Pec-Deck
Tempo: 101
Warm-up: none
Work-set: 50 x 15
Tested 15RM: 45 x 15

Comments:
Tempo was a bit faster than normal, so again this might not represent progress, but I did hit 15 reps and was quite near to failure at the end.

Kneeling Shrugs
Tempo: 101
Warm up: none
Work set: 40's x 15
Estimated 15RM: 35 x 15

Comments
Faster cadence. Pretty decent ROM, although a bit shorter than I like. So-so.

Wrist Curl
Tempo: 202
Warm up:none
Work set: 45 x 15
Tested 15RM: 45 x 14

Comments
Sped up the tempo toward the end so I could get all 15 reps. Not sure if this represented progress or not. Pretty difficult.


Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 87.5 x 15
Tested 15RM: 75 x 15

Comments
Pretty easy and not to failure. Decent improvement here.

Power Crunch
Tempo: 202
Warm up: none
Work set: 50 x 15
Tested 15RM: 45 x 15

Comments
Not too difficult and this wasn't to failure. Pretty sure there was improvement here.


Overall Comments:
Sort of felt like I'd been hit by a semi at about the half-way point of this workout. Drenched in sweat and breathing like a race-horse. Good overall intensity. Really reminded me of my HIT days. Definited improvements in some areas; other places it's questionable whether the increased poundages were due to compromised form/tempo or actual strength increases. But I have to remind myself HST is not about strength gains. It's just hard for me to accept that. Next week I move onto the 10's and hopefully there'll be a few less kinks.

DIET

11:00am: 2 eggs, 22g whey, 1/2 cup skim milk, 60g muesli, 1g ester-C, 400IU vitamin E, 250mg ALA, 1 multi-vitamin(49g carbs/6g fiber, 46g protein, 16.5g fat)

11:30am: 2 VasoPro(50mg ephedrine HCL, 400mg guaifensin), 2 No-Doz(400mg caffeine), 1 serving Trac Creatine

12:30pm(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:00pm(halfway through workout): 25g Ultra Fuel, 250mg ALA(24g carbs/0g fiber, 0g protein, 0g fat)

1:30pm(post-workout): 1 serving Surge, 10g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:00pm: 12 squirts Lipoderm-Y(200mg yohimbine)

3:00pm: 12.5mg ephedrine HCL, 100mg caffeine

3:30pm: 1/2 packet VPX Micellean MRP, 1 meat snack(11g carbs/4g fiber, 25g protein, 11g fat)

4:30pm: 1/2 VPX Micellean MRP, 1 meat snack(11g carbs/3g fiber, 25g protein, 11g fat)

5:00pm: 12.5mg ephedrine HCL, 100mg caffeine

7:00pm: 12.5mg ephedrine HCL, 100mg caffeine

7:30pm: 1.5 cups mixed vegetables, 1 small packet tuna, 22g whey, 1oz cashews(31g carbs/6g fiber, 47g protein, 16.5g)

10:00pm: 3 ZMA Caps

10:30pm: VPX Micellean MRP, 6 fish oil caps(22g carbs/7.5g fiber, 45g protein, 8g fat)


Totals:
Calories: 2338kcal
Carbs/Fiber: 201
Protein: 235g
Fat: 66g

Comments:
Little low in calories(and fat) but that way it kinda balances out with yesterday. A few other goofy things, but overall not horrible. Not all that great either, though.


MISC. RECOVERY ISSUES
11 hours of sleep(Actually, I overslept a bit.) Despite the amount of sleep, I didn't feel particularly well-rested when I awoke.

Blood&Iron
03-30-2002, 07:31 PM
GENERAL RAMBLINGS
I've decided I've really been slacking on the diet front. I haven't lost much weight over the past 3-4 weeks, and really I've decided to both reduce my calories on dieting days and make my refeeds a bit more moderate as well as improve them qualitatively. So, on diet days my new plan is 200g protein, 200g carbs, and 70g fat which is 2230kcal. Also, I'm gonna make sure I'm more consistent with my use of EC. So it's gonna be 25 or 50mg ephedrine--depending on if it's a workout day or just cardio--in the morning, followed by 12.5mg ephedrine and 100mg caffeine every 2 hours 4 more times. My refeeds I'm keeping at 1.5 days, but the first refeed day will only be about 3000kcal with 500g carbs, 200g protein, 22g fat, and the 2nd will be 4000kcal with 700g carbs, 200g protein, 45g fat. This will mean I'll be more dependent on MRPs and Ultra Fuel, and won't really get to eat anything I want. Tough sh*t; dieting isn't supposed to be fun. Hopefully, this will get me back on track. I'm also thinking about getting a guggulsterone product, e.g. Thryolean, but I have to do some research to see if they actually have been proven to do anything(I've heard good thinngs anecdotally.) Probably going to pick up some glucosamine as well for its effect on leptin. It's actually only $13 or so for about month's worth from DPS, as I'll only be using about 6g a day.

Additionally, I reread some of the HST literature, and noticed some stuff, that for whatever reason escaped my idiot eyes. One, Haycock has stated you don't need to go to failure on the final workout of each 2 week cycle. And actually, it's fine to work up to your previously tested 15RM. One doesn't actually need to surpass it. The most important thing is the continually increasing load. Not sure how I missed these points, but I'll be rereading just about everything, to make sure I didn't miss anything else important. No sense in using HST if I'm botching it up.


EXERCISE
Nope.

Overall Comments:
nope.

DIET

4:30am: 1/2 Lean Body MRP(12g carbs/0g fiber, 22g protein, 1g fat)

9:30pm: 1/2 Lean Body MRP, 60g muesli, 1/2 cup milk(57g carbs/8g fiber, 34g protein, 7g fat)

12:30pm: 3 eggs, 1/4 cup reduced fat cheese(3g carbs/0g fiber, 25g protein, 19.5g fat)

1:00pm: 1 Lean Body MRP(24g carbs/0g fiber, 45g protein, 2g fat)

3:30pm: 3oz cashews, 1.5 cups mixed vegetables, 1/2 Lean Body MRP(55g carbs/7g fiber, 40g protein, 43g fat)

7:00pm:25mg ephedrine, 200mg caffeine

7:30pm: 1/2 Lean Body MRP, 6oz baked spaghetti(70g carbs/4g fiber, 40g protein, 20g fat)

10:15pm: 3 ZMA Caps

10:30pm: VPX Micellean MRP, 6 fish oil caps(22g carbs/7.5g fiber, 45g protein, 8g fat)

Totals:
Calories: 2880kcal
Carbs/Fiber: 243g
Protein: 251g
Fat: 100.5g

Comments:
Disaster. About 500kcal too many. Due both to me kinda not giving a f*ck--I won't go into reasons--and the fact I was gonna skip EC entirely today. I've forgotten how powerfully it supresses appetite. I took some finally, cuz I got a pretty bad headache which was probably due to withdrawal. I don't usually have that problem on refeed days, so actually it probably had nothing to do with a lack of EC. But I decided to take some EC anyways, which didn't really help. Popped a couple of aspirin later though, and that seemd to take care of things.

MISC. RECOVERY ISSUES
Lower back is bothering me slightly again. Really, probably, should drop the squat next week in favor of leg pressing. Stiff-legged deadlift doesn't usually cause me any problems so I'll probably leave that in. Might just alternate leg pressing and squatting as Haycock does in his sample routines.

Orange357
03-30-2002, 07:37 PM
when are we gonna see more of some hot girl?;)

Blood&Iron
03-30-2002, 07:39 PM
Originally posted by Orange357
when are we gonna see more of some hot girl?;)
Don't ask me. That's up to her, whoever she is.

some hot girl
03-30-2002, 07:46 PM
I just lurk most of the time. I was watching B&I the other day as he did his stiff leg deadlifts and he looked so hot I almost thought about just grabbing his ass. Damn hes fine. A bunch of girls at his gym agree and we have a pool to see who can snag him first.

Blood&Iron
03-30-2002, 07:47 PM
Wow. I'm really flattered.

Orange357
03-30-2002, 07:53 PM
lmao...

Par Deus
03-31-2002, 07:10 AM
Originally posted by MWB
I remember reading, (I think Lyle MacDonald wrote it) that while ephedrine and caffine can negativley effect insulin sensitivity, regular exercise will make up for it because exercise increases insulin sensitivity. To be safe though, just skip the eca dose before a carb up meal and use ALA.

It is do to the increase in FFA release into the bloodstream.

Blood&Iron
03-31-2002, 08:15 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
Nope.

Overall Comments:
nope.

DIET

9:45am: 1/2 serving Surge, 60g Count Chocula cereal, 1.5 cups skim milk, 500mg ALA(95g carbs/0g fiber, 27g protein, 3g fat)

10:30am: 2 low-fat crumb cakes, 2oz Baked Lays(84g carbs/2g fiber, 4g protein, 4g fat)

11:00am: 2 low-fat crumb cakes, 1oz Baked Lays(61g carbs/2g fiber, 2g protein, 2.5g fat)

12:00pm: 1/2 Lean Body MRP(11g carbs/0g fiber, 22g protein, 1g fat)

1:30pm: Easter dinner, 500mg ALA(150g carbs/8g fiber, 30g protein, 40g fat)

4:00pm: 1oz beef jerky(10g carbs/0g fiber, 24g protein, 2g fat)

5:30pm: 120g Count Chocula, 3 cups skim milk(140g carbs/0g fiber, 28g protein, 4g fat)

7:00pm: 60g Count Chocula, 1.5 cup skim milk(70g carbs/0g fiber, 12g protein, 2g fat)

8:00pm: 1/2 Lean Body MRP(11g carbs/0g fiber, 22g protein, 1g fat)

10:00pm: 3 caps ZMA

11:00pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 4022kcal
Carbs/Fiber: 654g/19.5g carbs
Protein: 216g
Fat: 61.5

Comments:
Was all set to not eat anything for Easter but I decided to just say 'F*ck it'. Subtract that meal and I would've been pretty much on track. One thing I realize is that 20g of fat--as I said I'd do on the 1st day of my refeed yesterday in my reappraisal of things--just ain't gonna happen. There's not point really, either, I was just trying to reduce calories while keeping carb and protein intake fairly high. But we'll see next time if I can pull off only 20g of fat. I'll adjust my total calories tomorrow a little to help mitagate the effects of today. Still I don't consider this a failure per se, as it was a holiday.

MISC. RECOVERY ISSUES
Only 8 hours sleep.

Blood&Iron
04-01-2002, 07:25 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

45 degree Leg Press
Tempo: 101
Warm-up: 180 x 8
Work-set: 410(in plates) x 10
Complete guess 10 RM: 540(in plates) x 10

Comments:
I really hate this leg press. For a good article on how to evaluate whether a leg press is good or utter crap read this:
http://www.hardgainer.com/qna/53qa.html
The other leg press at my gym, which I think is much better, is a selectorized plate machine and simply does not have enough weight for the purposes of HST. Actually, I wasn't sure today whether I would squat or use the leg press. My lower-back has been a bit fatigued and really I needed to give it a rest. But knowing me, my dumb, stubborn ass still would have squatted anyways, except that a couple of dudes were using it and I have zero patience. So leg pressing it was. I haven't used this machine for some time, and it's quite a bit different that either the other leg press I normally use or squatting. I found the first rep and every rep subsequent fairly difficult but I didn't have the cumulative sense of fatigue I get while squatting. What I mean is the last rep wasn't appreciably more difficult than the first. Of course, this probably has more to do with the fact that I was using submaximal weights than anything else. I may use this exclusively or alternate it with squatting. BTW my guess at my 10RM here may be too much or too little--though it's probably too high.

Leg Curl
Tempo: 202
Warm-up: none
Work-sets: 60 x 10
Complete guess of 10RM: 110 x 10

Comments:
I substituted this for the SLDL so to give my lower back a complete rest. This weight was very easy, but I still felt a decent amount of burning in my hamstrings. As with the leg press, I may alternate this exercises ala Haycock's examples with the SLDL, or I may do this exclusively. I'm really not concerned with my leg development anyway, so either way I think I'll be fine.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 30's x 15
Tested 10RM: 55's x 10

Comments:
Fairly easy, but quite good concentration on my part, and consequently I got quite a good feeling of burning/fatigue in my pecs with little in my triceps and delts. Nice.


Assisted Chins - Supinated Grip
Tempo: 313
Warm-up: none
Work-set: -110 x 10
Tested 10 RM: -60 x 10

Comments
Usually I feel chins mostly in my biceps, but here I really felt them in my lats. Got a good burn, with little fatigue in my arms. Quite easy, but good nonetheless.

Assisted Dips
Tempo: 212
Warm-up: none
Work-set: -70 x 10
Tested 10 RM: -20 x 10

Comments:
Unfortunately, I felt this primarily in my anterior deltoids, rather than my chest. Somewhat difficult, surprisingly enough.

Seated Row
Tempo: 212
Warm-up: none
Work-set: 80 x 10
Tested 10RM: 130 x 10

Comments:
Quite a good focus on the lats, with little fatigue felt in my arms. Slightly difficult.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 85 x 10
Tested 10RM: 135 x 10

Comments:
Nice concentration result in fatigue/burning in the deltoids with little occuring in my triceps.

BB Spider Curls
Tempo: 212
Warm up: none
Work set: 30 x 10
Tested 10RM: 55 x 10

Comments:
I had thought I would go back to this as it's difficult to implement the proper progression with incline DB curls in HST given fixed DBs and a relatively low 10RM. But I decided I really don't care for these as they compress my chest too much. The DB version is good, but take too long. So I'm dropping these next session.

Incline DB Curl
Tempo: 212
Warm-up: none
Work-set: 12s x 10
Tested 10 RM: 25 x 10

Comments:
Decided to throw a quick set of these in, as I was dissatisfied with previous exercise. Slightly difficult, mostly due to the fact that I'd already done one set of curls.

Reverse Pec-Deck
Tempo: 202
Warm-up: none
Work-set: 52.5 x 10
Tested 10RM: 75 x 10

Comments:
Very surprisingly this was fairly difficult. Not great concentration on my part, either.

Kneeling Shrugs
Tempo: 202
Warm up: none
Work set: 25s x 10
Tested 10RM: 50s x 10

Comments
Very easy. Good ROM and concentration.

Wrist Curl
Tempo:212
Warm up:none
Work set: 40 x 10
Tested 10RM: 65 x 10

Comments
Slightly difficult. Good fatigue/burn.

Calf Raise(performed on incline leg press
Tempo: 212
Warm up:none
Work set: 100 x 10
Tested 10RM: 125 x 10

Comments
Very easy.

Power Crunch
Tempo: 202
Warm up: none
Work set: 50 x 10
Tested 10RM: 75 x 10

Comments
Quite easy. Though rep 10 was slightly difficult to get.

Overall Comments:
Quite a good workout. Very weird going from the high intensity failure/near failure workouts of my last two sessions back to mostly very submaximal work today. But it's a nice break. Still not sure how I feel about substituting leg pressing and leg curls for squats and stiff-legged deadlifts, but my back really could use some rest. We'll see if I end up alternating them or just changing over. Besides, my leg development far outpaces my upper body, so I'm not worried about losing a little size down there anyway(I doubt very much this will happen.)

DIET

9:15am: 1 low fat crumb cake, 60g Count Chocula, 1 cup milk, 22g whey, 250mg ALA, 1 multi vitamin, 1g ester-c, 400IU vit. E(86g carbs/0g fiber, 33g protein, 4g fat)

11:00am: 2 VasoPro(50mg ephedrine HCL, 400mg guaifensin), 2.5 No-Doz(500mg caffeine), 1 serving Trac Creatine

11:00pm(pre-workout): 22g whey, 5g glutamine peptide(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:30pm(halfway through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

12:00pm(post-workout): 1 scoop Surge + 1 scoop PF Recovery Formula, 10g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:00pm: 3 low-fat crumb cakes(58g carbs/0g fiber, 3g protein, 1.5g fat)

3:00pm: 1 Lean Body MRP(24g carbs/0g fiber, 45g protein, 2g fat)

5:00pm: 100g Ultra Fuel, 250mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

6:30pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

6:45pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 250mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

10:30pm: 3 ZMA Caps

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 3414kcal
Carbs/Fiber: 553g/22.5
Protein: 232g
Fat: 30.5g

Comments:
Not sure if it's good or bad, but as I stated yesterday I purposefully kept today a bit more moderate to make up for yesterday. Very good in terms of keeping fat low. Not really sure if I should have eaten some more carbs, though. Oh well.

MISC. RECOVERY ISSUES
9 hours of fairly good quality sleep.

MonStar1023
04-01-2002, 07:27 PM
Blood&Iron-
I dont get it man, 2 refeed days in a row? Whatsup?

:confused::confused:

Blood&Iron
04-01-2002, 07:33 PM
Originally posted by MonStar1023
Blood&Iron-
I dont get it man, 2 refeed days in a row? Whatsup?

:confused::confused:
I've been doing this for some time, and I thought I even addressed this is several reponses to q's from you and PMs.

I've had using 1.5 day long refeeds for the past 3-4 weeks, and I have not changed anything substantially. Only I decided it was silly to have a schizophrenic half isocaloric/half refeed day and switched it to a moderate refeed. 24 hours is possibly not, according to Lyle McDonald and Elzi Volk, sufficient in most cases for upregulating leptin levels. So mine are longer but more infrequent.

The_Chicken_Daddy
04-02-2002, 08:28 AM
Are you still losing weight with these refeeds?

Blood&Iron
04-02-2002, 10:29 AM
Originally posted by The_Chicken_Daddy
Are you still losing weight with these refeeds?
No. Although after talking a week off of my diet I went back up to 205 and then back down to 200 the first week back. I don't really count that as weightloss. But I think this is a function of my calorie levels on my diet days rather than the refeeds. I haven't substantially reduced calories since beginning this journal. This and my slightly extreme refeeds are to blame. So I'm reducing my refeeds a bit, and reducing calories on diet days by about 300kcal as noted in my journal entry from two days ago. I'm also going to be more consistent with my use of EC. Hopefully, this will get me back on track. Actually, though, I may have added lean mass, as I do *look* a bit leaner. I need to have my bodyfat tested again to really say, though.

Blood&Iron
04-02-2002, 07:44 PM
GENERAL RAMBLINGS
Addendum: Actually, I forgot to mention the funniest thing that happened today. I was stretching, as per my usual custom, after finishing my cardio. Usually, I do this in back of the treadmills at my gym. Behind them are various benches for hyper-extensions and various types of sit-ups, etc. Now, one of my stretches involves brining my leg up behind be while standing on one foot to stretch my quads. Usually, I try to stand away from other people and give myself plenty of room. Okay, so today this dude is doing hyperextensions beside me, and as I'm stretching I really lean forward to get a stretch in my glutes as well and then swing my foot forward to regain my balance.
"Thwack"
I turn around and notice the dude that had been doing the hyperextension had silentyl moved onto the sit-up bench directly behind me and I had kicked him in the head as I brought my foot down. I turned around to see him holding both hands on his head.
"I'm sorry." I said, not with a great deal of sympathy.
He mumbled something about his eye.
"I apologize" I said in a monotone voice.
I didn't really feel that guilty, because HE had snuck in behind me. I would've moved out of the way, if he had made his presence known. It was an honest mistake and he was a baby. I've had a dude accidentally put out a cigarette on my face at a bar. When he apologized, I just said
"Don't worry, it's cool"
That is the expected response from a dude unless you really do some damage to the guy. Pretty funny when I think about it though.


I noticed a bottle of zinc at my Aunt's house while there for Easter and hadn't realized how cheap it was(Meijer brand) So, since I'm almost out of ZMA I figured I'd give just buying el-cheapo zinc, magnesium and B-6(which actually I probably could've skipped entirely) and see if it works. A three months supply ended up costing just over $12 vs. $11 a month for ISS Research ZMA--which is the cheapest ZMA I've been able to find. It actually only ends up saving me about $20 every three months, so I'm not really sure it's worth it. As long as I sleep soundly tonight though, I'll stick with it. I'll still have some residual idiotic belief that Victor Conte's 'magic zinc', as Lyle McDonald likes to call it, might have some special properties. But...I'm an idiot. Maybe I'll check Medline tomorrow.

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Pretty freakin' boring.

DIET

10:00pm: 22g whey, 5g glutamine peptide, 5g BCAA, 1 serving Trac creatine, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 25mg ephedrine HCL + 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:15pm: 1 serving Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

11:30pm: 12 squirts Lipoderm-Y(200mg yohimbine), 12.5mg ephedrine HCL, 100mg caffeine

1:00pm: 1 small packet tuna, 1/2 VPX Micellean MRP, 1 meat-snack(11g carbs/3g fiber, 46g protein, 12g fat)

2:00pm: 12.5mg ephedrine HCL, 100mg caffeine

4:00pm:12.5mg ephedrine HCL, 100mg caffeine

4:30pm: 1 small packet tuna, 1/2 VPX Micellean MRP, 1 meat-snack(11g carbs/4g fiber, 46g protein, 12g fat)

5:45pm: 12.5mg ephedrine HCL, 100mg caffeine

6:45pm: 1oz cashews(7g carbs/1g fiber, 6g protein, 14g fat)

6:30pm: 2oz whole wheat pasta, 3 cups marinara sauce, 25g parmesan cheese(67g carbs/12g fiber, 25g protein, 17.5g fat)

10:15pm: Homemade 'ZMA'(50mg zinc, 400mg magnesium, 25mg B6)

10:30pm: VPX Micellean MRP, 6 fish oil caps, 1/2oz cashews, 1.5 cups mixed vegetables, 40mg GLA(44g carbs/11.5g fiber, 52g protein, 15g fat)

Totals:
Calories: 2204kcal
Carbs/Fiber: 192g/31.5g
Protein: 197g
Fat: 72g

Comments:
Calories and total macronurtrients for the day were exactly on target. Not sure what I think of all my carb being pretty bunched up at a few meals, but it does help make the EC more effective. Also got the proper # of doses of EC at the right time. Very solid.

MISC. RECOVERY ISSUES
Only 8 hours sleep. Also, while my lower-back is fine, oddly enough my mid-back is quite sore. It feels muscular in nature. Don't think it's an injury. Not sure what could've caused it, although I suspect it's from the pressure exerted there while using the leg press(One more reason that leg press sucks.)

Blood&Iron
04-03-2002, 06:21 PM
GENERAL RAMBLINGS
Homemade ZMA seemed to work fine in preventing me from waking up a bunch of times last night(Actually, it's just the magnesium that's responsible for this.) I also, in reading up on things, noticed that in some cases 'excessive' zinc intake can lead to a copper deficiency. I probably don't need to be supplementing with zinc in the first place since I get a fair amount in my MRPs and diet, but if I continue to take it I'll probably pick up some copper. The generally recommended ratio is 10:1. I eat cashews a lot which have a fair amount of copper. But it's not a sufficient amount if I'm taking in 60-70mg of zinc a day. We'll see what I do. Also, decided to skip the B-6 for the time being as I've read it can cause some difficulty in going to sleep(I've notied this before while using ZMA, which only has 10.5mg of B-6, and I would be taking 25mg) Besides the idea is that B-6 improves the utilization of the zinc, but at 50mg I think the absorption rate is a moot point.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Squat
Tempo: 202
Warm-up: bar x 8
Work-set: 135 x 10
Tested 10RM: 165 x 10

Comments:
Decided to alternate squatting and leg pressing as per Bryan Haycock's sample routines. This was actually fairly easy, though the last rep or two were slightly difficult. Squatting for 10 reps is not nearly as bad as squatting for 15. Good form on my part as well.

Stiff-Legged Deadliftl
Tempo: 202
Warm-up: bar x 8
Work-sets: 145 x 10
Tested 10RM: 185 x 10

Comments:
This is being alternated with leg curls. Like the squat this was fairly easy. Not even close to failure.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 35's x 10
Tested 10RM: 55's x 10

Comments:
Reasonably decent concentration, though not as good as last time. Experienced a moderate amount of fatigue in my pecs, and not too much in my triceps.


Assisted Chins - Supinated Grip
Tempo: 212
Warm-up: none
Work-set: -100 x 10
Tested 10 RM: -60 x 10

Comments
So-so concentration. Not nearly the burn I felt last time, but the fatigue was mostly in my back and not my biceps, so it was okay. Pretty easy.

Assisted Dips
Tempo: 212
Warm-up: none
Work-set: -60 x 10
Tested 10 RM: -20 x 10

Comments:
Reduced my ROM a bit, as I feel a bit uncomfortable when I go all the way down on the assisted-dip machine(On the free-weight version everything feels fine.) Reasonable focus and I felt this a bit more in my pecs than last time. Still a fair amount of fatigue in my triceps though.

Seated Row
Tempo: 302
Warm-up: none
Work-set: 90 x 10
Tested 10RM: 130 x 10

Comments:
Reasonably decent focus. Not too difficult, either.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 95 x 10
Tested 10RM: 135 x 10

Comments:
Good concentration with very little fatigue in my triceps and a good deal in my deltoids. Quite easy, too.

Incline DB Curl
Tempo: 313
Warm-up: none
Work-set: 12s x 10
Tested 10 RM: 25 x 10

Comments:
Really dislike my inability to be progressive here. I suppose I could tape something to the DBs, but I feel sorta hesitant. Anyways, I made this a bit slower than last time to increase the TUL. Not particularly difficult.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work-set: 55 x 10
Tested 10RM: 75 x 10

Comments:
So-so concentration. Pretty easy.

Kneeling Shrugs
Tempo: 202
Warm up: none
Work set: 30s x 10
Tested 10RM: 50s x 10

Comments
Decent concentration. Not horribly difficult. Decent ROM but not much of a burn.

Wrist Curl
Tempo:212
Warm up:none
Work set: 45 x 10
Tested 10RM: 65 x 10

Comments
Finally was able to ditch the EZ-curl bar and go back to doing these with a straight bar. Quite easy.

Calf Raise(performed on incline leg press
Tempo: 212
Warm up:none
Work set: 105 x 10
Tested 10RM: 125 x 10

Comments
Very easy.

Power Crunch
Tempo: 202
Warm up: none
Work set: 55 x 10
Tested 10RM: 75 x 10

Comments
Fairly easy, though rep 10 took a bit of work to get the full ROM.

Overall Comments:
Good workout. Clocked in at just under 50minutes. Squats and SLDL felt fin which was cool. I'll just alternate them with the leg curls and leg press.

DIET

10:00am: 2 eggs, 22g whey, 1/2 cup skim milk, 30g muesli, 1g ester-C, 400IU vitamin E, 250mg ALA, 1 multi-vitamin(29g carbs/3g fiber, 40g protein, 13.5g fat)

11:45am: 2 VasoPro(50mg ephedrine HCL, 400mg guaifensin), 2.5 No-Doz(500mg caffeine), 1 serving Trac Creatine

12:15pm(pre-workout): 22g whey, 5g glutamine peptide(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:50pm(halfway through workout): 25g Ultra Fuel, 250mg ALA(24g carbs/0g fiber, 0g protein, 0g fat)

1:15pm(post-workout): 1 scoop Surge + 1 scoop PF Recovery Formula, 10g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:30pm: 12 squirts Lipoderm-Y

2:30pm: 12.5mg ephedrine, 100mg caffeine

3:00pm: 1 Met-Rx RTD 40 shake, 1 meat snack(15g carbs/2g fiber, 45g protein, 13g fat)

4:00pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts(50mg norephedrine, 6mg Yohimbine HCL, 200mg caffeine)

5:00pm: 1 meat snack(0g carbs/0g fiber, 5g protein, 10g fat)

7:00pm: 1 small packet tuna, 1oz cashews, 1.5 cups mixed vegetables(29g carbs/5g fiber, 27g protein, 15g fat)

9:00 2 cups skim milk(24g carbs/0g fiber, 16g protein), 0g fat

10:00pm: 50mg zinc gluconate, 400mg magnesium

10:30pm: 1 VPX Micellean MRP, 6 fish oil caps, 40mg GLA(22g carbs/7.5g fiber, 45g protein, 8g fat)


Totals:
Calories: 2250kcal
Carbs/Fiber: 196g carbs/17.5g fiber
Protein: 226g protein
Fat: 62.5g fat

Comments:
Pretty much on target. Forgot to take stuff for lunch to work, which kind screwed things up, but I dealt. Also woke up so late that I didn't fit in all the EC doses I would've liked.

MISC. RECOVERY ISSUES
9 hours of decent sleep. Need to work on getting to bed earlier, though.

Fart Barker
04-03-2002, 07:28 PM
You seem to know quite a bit about supplements.
What do you think about Niacin?

Blood&Iron
04-03-2002, 08:22 PM
Originally posted by Fart Barker
You seem to know quite a bit about supplements.

I know a fair bit about certain things. Worked at a GNC for awhile--actually this probably should go in the negative column-- and I usually look into stuff pretty thoroughly before/when I take it.



What do you think about Niacin?

Just off the top of my head, I know nothing, other than that it's a B vitamin. Did a little searching and the only thing I could come up with is that it's been used(in gram amounts) for improving HDL:LDL ratios and that it may inhibit lipolysis(fat loss) Other than that, I think provided you're getting enough in your diet, it probably wouldn't do much--though, again I'm not too familar with all of its uses. Most good multi's--which I think are a good idea--have pretty large amounts of B vitamins anyways.

Blood&Iron
04-04-2002, 06:01 PM
GENERAL RAMBLINGS
Today, I had another hot chick start chatting me up for no reason I could discern--other, of course, than my devastatingly handsome good-looks and general all around irresistability. It's cool when it's a girl. Yesterday, I had some dude doing it though. That kinda sucked.

Also I weighed myself last night and came in at 195, which was kinda weird. Water weight, I'm sure. I tend to lose weight in big jumps. But I'm a little concerned I might have reduced calories too far. If I start losing more than one pound a week, I'll up my calories by 100-200. Starting to see some veins in my deltoids(They're incredibly faint, though.) Really need to have my bodyfat tested again sometime soon to see where things are at.

Also decided to sort of clump my carbs into several meals and be fairly low-carb during the majority of the day, and add some NYC to my doses of ephedrine. Insulin lessens the effect of ephedrine, as well as rendering oral yohimbine worthless. Not sure if this will really make much different. It's not, I would like to make clear, any food-combining nonsense. I still am eating fat at my carb meals. I'm still not sure whether it would be better to continue as I have been previously as that way I keep my insulin levels fairly stable. There are always trade-offs, though, so I'll see how this one works.

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Few cute girls in the cardio area--at least at the beginning--which made this slightly tolerable.

DIET

10:30am: 22g whey, 5g glutamine peptide, 5g BCAA, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 2 Hollywood Cuts(50mg norephedrine, 200mg caffeine, 6mg Yohimbine HCL)25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:30am: 1 serving Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 12 squirts Lipoderm-Y(200mg yohimbine)

12:30pm: 1 Met-Rx RTD 40, 12.5mg ephedrine HCL, 100mg caffeine(15g carbs/3g fiber, 40g protein, 3g fat)

1:00pm:1 Hollywood Cuts(25mg norephedrine, 100mg caffeine, 3mg Yohimbine)

1:30pm: 1 oz peanuts(5g carbs/2g fiber, 8g protein, 14g fat)

3:00pm: 1 small packet tuna(0g carbs/0g fiber, 19g protein, 1g fat)

2:30pm: 12.5mg ephedrine HCL, 100mg caffeine, 1 Hollywood Cuts

4:00PM: 1 oz peanuts(5g carbs/2g fiber, 8g protein, 14g fat)

4:30pm:12.5mg ephedrine HCL, 100mg caffeine, 1 Hollywood Cuts

------------------------------REFEED BEGINS--------------------------------

6:00pm: 4 low-fat cupcakes, 250mg ALA(116g carbs/4g fiber, 8g protein, 6g fat)

7:15pm: 6oz pasta, 1.5 cups marinara sauce, 25g parmesan, 22g whey, 500mg ALA(162g carbs/15g fiber, 59g protein, 18g fat)

9:00pm: 100g Ultra Fuel(98g carbs/0g fiber, 0g protein, 0g fat)

10:15pm: Homemade 'ZMA'(50mg zinc, 400mg magnesium, 25mg B6)

10:30pm: VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 3279kcal
Carbs/Fiber: 477g/33.5g
Protein: 209g
Fat: 59.5g

Comments:
Decided I prefer starting my refeed with a mixed isocaloric/refeed day rather than a moderate refeed--which I tried last time. Overall, pretty solid, although fat in my big pasta dinner was a bit high(Perhaps, I'll simply stop using cheese next time.) Calories, carbs, and protein were all just about where I wanted them. Solid.

MISC. RECOVERY ISSUES
Kinda crappy 9 hours of sleep.

Blood&Iron
04-05-2002, 05:22 PM
GENERAL RAMBLINGS
Picked up some copper today to offset my very high intake of zinc. Probably not necessary, as such measures, without a blood test or symptoms are merely taking a shot-gun approach. But I'm only bumping my copper intake by 2mg a day which really ain't that much.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

45 degree Leg Press
Tempo: 101
Warm-up: 180 x 8
Work-set: 460(in plates) x 10
Complete guess 10 RM: 540(in plates) x 10

Comments:
Lowered the back support to only one hole above the lowest setting. It's was, consequently, almost parallel the floor. That made this a bit easier than last time even though I was using more weight. This was actually quite easy. I still hate this leg press, though.

Leg Curl
Tempo: 212
Warm-up: none
Work-sets: 80 x 10
Complete guess of 10RM: 110 x 10

Comments:
I might have actually been a little slower than the listed tempo. Pretty good concentration here and a decent burn in my hamstrings. Pretty easy, though.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 40's x 10
Tested 10RM: 55's x 10

Comments:
Decent concentration. Some fatigue in my pecs with not too much in my triceps. Slightly difficult.


Assisted Chins - Supinated Grip
Tempo: 212
Warm-up: none
Work-set: -90 x 10
Tested 10 RM: -60 x 10

Comments
Decent concentration, with most of fatigue occuring in my back. Fairly easy.

Assisted Dips
Tempo: 212
Warm-up: none
Work-set: -50 x 10
Tested 10 RM: -20 x 10

Comments:
I have always been of the opinion that proper form while dipping means looking ahead or slighly upward. But today I looked down while doing these, and felt this much more in my pecs and less strain on my shoulders. Part of this is due to the fact that the assist machine forces my body into an unnatural groove. On free dips I don't have any problems while looking up. Pretty good concentration here.

Seated Row
Tempo: 201
Warm-up: none
Work-set: 100 x 10
Tested 10RM: 130 x 10

Comments:
Pretty difficult and I think my form was only so-so. Sped up my cadence a little towards the end as well.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 105 x 10
Tested 10RM: 135 x 10

Comments:
Only so-so concentration, but still mostly felt this in my delts. Quite easy.

Incline DB Curl
Tempo: 212
Warm-up: none
Work-set: 15s x 10
Tested 10 RM: 25 x 10

Comments:
Pretty decent concentration. This was still quite easy, though

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work-set: 60 x 10
Tested 10RM: 75 x 10

Comments:
So-so concentration. Fairly easy.

Kneeling Shrugs
Tempo: 202
Warm up: none
Work set: 30s x 10
Tested 10RM: 50s x 10

Comments
Same weight as last time, but I think I had better ROM and form. Quite easy.

Wrist Curl
Tempo:212
Warm up:none
Work set: 50 x 10
Tested 10RM: 65 x 10

Comments
Decent burn, but very easy.

Calf Raise(performed on incline leg press
Tempo: 212
Warm up:none
Work set: 112.5 x 10
Tested 10RM: 125 x 10

Comments
Very easy, although in another sense I felt somewhat close to failure near the end of this set. Odd.

Power Crunch
Tempo: 212
Warm up: none
Work set: 60 x 10
Tested 10RM: 75 x 10

Comments
Very easy.

Overall Comments:
Pretty good workout overall. Finished it off in just under 50min. Not much really of note, though.

DIET

6:00am: 1/2 Lean Body MRP(11g carbs/0g fiber, 22g protein, 1g fat)

10:00am: 120g Count Chocula, 1 cup milk, 22g whey, 250mg ALA, 1 multi vitamin, 1g ester-c, 400IU vit. E(119g carbs/0g fiber, 34g protein, 5.5g fat)

11:30am: 2 VasoPro(50mg ephedrine HCL, 400mg guaifensin), 2.5 No-Doz(500mg caffeine), 1 serving Trac Creatine

12:15am(pre-workout): 22g whey, 5g glutamine peptide(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:00pm(halfway through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

1:30pm(post-workout): 1 scoop Surge + 1 scoop PF Recovery Formula, 10g glutamine peptide, 400IU vitamin E, 1g ester-C(50g carbs/0g fiber, 25g protein, 1.5g fat)

3:00pm: 2 low-fat cup cakes, 4 low-fat crumbcakes(134g carbs/2g fiber, 6g protein, 5g fat)

4:00pm: 1 Lean Body MRP(24g carbs/0g fiber, 45g protein, 2g fat)

6:00pm: 1 low-fat cupcake, 5 low-fat crumbcakes, 250mg ALA(124/1g fiber, 6g protein, 4g fat)

6:00pm: 2mg copper

7:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 250mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

10:30pm: 30mg zinc gluconate, 400mg magnesium

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 4103
Carbs/Fiber: 695g/25.5g
Protein: 243g
Fat: 39g

Comments:
Just about perfect. Protein was a bit higher than I was shooting for, but everything else was exactly on target.

MISC. RECOVERY ISSUES
10 hours of sleep.

Blood&Iron
04-06-2002, 06:21 PM
GENERAL RAMBLINGS
None

EXERCISE
None

Overall Comments:
N/A

DIET

Don't feel like doing this today. So sue me...

Totals:
Calories:
Carbs/Fiber:
Protein:
Fat:

Comments:
Kinda crappy.

MISC. RECOVERY ISSUES
10 hours sleep.

MonStar1023
04-06-2002, 08:26 PM
Don't feel like doing this today. So sue me...

I feel like that sometimes, but I gottta keep my journal up to date! ;);)

MS

Blood&Iron
04-07-2002, 01:38 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
I didn't mind this so much today, for whatever reason.

DIET

12:00pm: 22g whey, 10g glutamine peptide, 5g BCAA, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 2 Hollywood Cuts(50mg norephedrine, 200mg caffeine, 6mg Yohimbine HCL)25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:00am: 1 serving Protein Factory Recovery Formula, 10g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:30pm: 12 squirts Lipoderm-Y(200mg yohimbine), 12.5mg ephedrine, 100mg caffeine

3:30pm: 1 oz peanuts, 1 packet tuna, 1.5 cups mixed vegetables(27g carbs/6g fiber, 37g protein, 15g fat)

4:30pm: 12.5mg ephedrine HCL, 100mg caffeine, 1 Hollywood Cuts

5:30pm: 1oz peanuts, VPX Micellean MRP(27g carbs/9.5g fiber, 53g protein, 16g fat)

6:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

8:30pm: 1oz peanuts, 60g muesli, 1 cup skim milk(57g carbs/8g fiber, 30g protein, 20g fat)

10:15pm: 30mg zinc, 400mg magnesium

10:30pm: VPX Micellean MRP, 6 fish oil caps, 4g CLA(22g carbs/7.5g fiber, 45g protein, 12g fat)

Totals:
Calories: 2178kcal
Carbs/Fiber: 186g/31g
Protein: 210g
Fat: 66g

Comments:
Went too long without eating after I woke up, but other than that pretty solid.

MISC. RECOVERY ISSUES
9 hours sleep.

Jane
04-07-2002, 04:55 PM
Hey B&I, I'm here for your blessing. Lol. I'm starting a CID in at attempt to restructure my body without losing too much muscle. What do you suggest in terms of caloric levels? 500 below maintenance on non-cardio days? 300 below maintenance otherwise? I know you've posted a couple of links about CID and leptin before that I skimmed but do you have any definitive "must read" most comprehensive links I could look at?
Last question...do I really need refeeds if my bodyfat is at 21%?
Thanks a lot!

Blood&Iron
04-07-2002, 07:10 PM
Originally posted by Jane
Hey B&I, I'm here for your blessing. Lol. I'm starting a CID in at attempt to restructure my body without losing too much muscle. What do you suggest in terms of caloric levels? 500 below maintenance on non-cardio days? 300 below maintenance otherwise? I know you've posted a couple of links about CID and leptin before that I skimmed but do you have any definitive "must read" most comprehensive links I could look at?
Last question...do I really need refeeds if my bodyfat is at 21%?
Thanks a lot!

I've posted this link a number of times, but here it is again. I think it's the most succinct and complete article available.:
http://www.theministryoffitness.com/mof/library/articles/article18.htm

That should answer most of your questions.

Here's a good post by Lyle McDonald, too:


oshua Carter wrote:
>
> I was planning on starting a CKD style nutrition plan next week to drop body
> fat levels down a few points. It has wokred well for me in the poast but now
> I see that theories on refeeding have changed and I am left a bit confused.
> I am currently at 225lbs at around 11% BF. I understand now that refeeding
> lengths and types depend on current BF levels. But I'm not sure about
> specifics.
>
> I work with weights Mon-Fri and take weekends off. Cardio 20 mins 3 x week.
> My current routine is:
> Mon: Chest and Back (abs)
> Tue: Shoulders
> Wed: Off (abs)
> Thur: Bis and Tris
> Fri: Legs
>
> Without divulging and inside secrets (Lyle, I'll still buy your book) what
> type of reffeding schedule should I adopt? Also any traing changes?

Best advice I can give you right now is to not focus on a specific
number of days, unless it really fits your schedule. Pay attention to
your subjective feeling of appetite and/or energy levels. aS you diet,
you'll find that your appetite just seems to go through the roof at X
day after the refeed (for me it is day 5). Taht's the day that you
should start your refeed during the next cycle.

Explaining a little more clearly. Say you come off a carb-up and start
your diet. Tracking appetite subjectively:
Day 1: fine
Day 2: fine
Day 3: fine
Day 4: goddamn it I'm hungry and feel like crap

That means you need to do a refeed every 4th day from that point on.
Note that this frequency can change as you get leaner. If it does
anything, it will happen more frequently as you get leaner and leaner.

One guy I worked with last summer found that he had to refeed every 3rd
day or his body would crash, his metabolism would shut down, and he'd
feel like ****.

assuming it fits your schedule, the above is a much more accurate way of
tracking the diet than some pulled out of my butt number like "11%
boydfat = once every 5th day" because it takes into account your
biology. Takes a little more effort but will be worth it in the long run.

Luis


And a couple of relevant posts/threads on MFW:

http://groups.google.com/groups?q=bodyfat+refeed+frequency+Lyle+McDonald+group:misc.fitness.weights&hl=en&selm=ir958usqb69q3hr38llt1bcvo86jdhep2c%404ax.com&rnum=1

http://groups.google.com/groups?q=bodyfat+refeed+frequency+Lyle+McDonald+group:misc.fitness.weights&hl=en&selm=3C8A75F7.A73AE9A%40onr.com&rnum=2

Blood&Iron
04-08-2002, 05:18 PM
GENERAL RAMBLINGS
One of my co-workers said I look "emaciated" today. Ha, at 14% bodyfat(Maybe actually be higher or lower. I need to have it tested.) Yeah, right. She was sorta joking, I think, but she did say my face looked much leaner and that she could really see a difference in how I looked. I've been feeling like I maybe haven't been making the progress I should, but that picked me up a bit. I've been thinking about reducing the frequency of my refeeds, but I really do start feeling like **** after 3-4 hypocaloric days, so I think that'd probably be mistake. The fact that my weight hasn't gone down a whole bunch might actually mean I put on muscle(Of course, I'm incredibly doubtful of this.) Again, I really need to get my bf tested to be able to say.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Squat
Tempo: 202
Warm-up: bar x 8
Work-set: 145 x 10
Tested 10RM: 165 x 10

Comments:
Quite easy, overall. Though a bit difficult on the last few reps, and felt a little light-headed after I finished(Oddly, it's not immediately after, but a good 20-30s after that I get this feeling. Again, I'm very careful about breathing.)

Stiff-Legged Deadliftl
Tempo: 202
Warm-up: bar x 8
Work-sets: 165 x 10
Tested 10RM: 185 x 10

Comments:
Not horribly difficult, though I wish I could have had someone watch my form. I'm pretty sure it was good, but I did probably go a little faster than the tempo I've listed here--at least for the concentric.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 45's x 10
Tested 10RM: 55's x 10

Comments:
Fairly easy. Only so-so concentration, though.

Assisted Chins - Supinated Grip
Tempo: 212
Warm-up: none
Work-set: -80 x 10
Tested 10 RM: -60 x 10

Comments
Quite difficult. I sped up a fair bit after rep 7 or so as I was worried I might otherwise hit failure.

Assisted Dips
Tempo: 212
Warm-up: none
Work-set: -40 x 10
Tested 10 RM: -20 x 10

Comments:
Another fairly difficult set. More fatigue in my triceps than usual.

Seated Row
Tempo: 201
Warm-up: none
Work-set: 110 x 10
Tested 10RM: 130 x 10

Comments:
ROM was a bit shorter--which I am doing purposefully as I approach my 10RM. The last few inches involve mainly my rear-delts, which I don't want to be limiting me here. When it's a bit lighter, though, that's no problem.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 115 x 10
Tested 10RM: 135 x 10

Comments:
Fairly difficult. Only so-so concentration. Almost to failure, which kinda sucks.

Incline DB Curl
Tempo: 212
Warm-up: none
Work-set: 15s x 10
Tested 10 RM: 25 x 10

Comments:
Pathetically easy.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work-set: 65 x 10
Tested 10RM: 75 x 10

Comments:
Okay concentration. Fairly difficult.

Kneeling Shrugs
Tempo: 212
Warm up: none
Work set: 35s x 10
Tested 10RM: 50s x 10

Comments
So-so concentration. ROM was a bit shorter than I'd like. Also somehow I goofed the past couple sessions and am actually 5lbs behind where I 'should' be. Not sure if I'll just continue or jump 10lbs next time.

Wrist Curl
Tempo:212
Warm up:none
Work set: 55 x 10
Tested 10RM: 65 x 10

Comments
Very easy.

Calf Raise(performed on incline leg press
Tempo: 212
Warm up:none
Work set: 115 x 10
Tested 10RM: 125 x 10

Comments
Very easy, but as I've commented before, still almost to failure. Don't ask. I can't explain.

Power Crunch
Tempo: 212
Warm up: none
Work set: 65 x 10
Tested 10RM: 75 x 10

Comments
Quite easy.

Overall Comments:
Didn't get enough sleep last night, which I really felt. Even 50mg ephedrine didn't do much. Usually I'm pretty revved up for my workout, but it just wasn't happening today. Despite that, not a bad workout. Would've been better with sufficient sleep, though.

DIET

8:30am: 2 eggs, 22g whey, 1/2 cup skim milk, 30g muesli, 1g ester-C, 400IU vitamin E, 250mg ALA, 1 multi-vitamin(29g carbs/3g fiber, 40g protein, 13.5g fat)

10:00am: 2 VasoPro(50mg ephedrine HCL, 400mg guaifensin), 2.5 No-Doz(500mg caffeine), 1 serving Trac Creatine

10:30pm(pre-workout): 22g whey, 5g glutamine peptide(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:00am(halfway through workout): 25g Ultra Fuel, 250mg ALA(24g carbs/0g fiber, 0g protein, 0g fat)

11:30am:pm(post-workout): 1 scoop Surge + 1 scoop PF Recovery Formula, 10g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:00pm: 12 squirts Lipoderm-Y

1:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

3:00pm: 1oz peanuts, 1/2 ham and cheese sandwich(25g carbs/5g fiber, 15g protein, 25g fat)

4:00pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

4:15pm: 1oz peanuts(5g carbs/3g fiber, 6g protein, 16g fat)

4:40pm: 1/2 VPX Micellean MRP(11g carbs/4g fiber, 22g protein, 1g fat)

6:15pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

7:00pm: 2mg copper, 30g muesli, 1/2 cup milk, 10g whey(27g carbs/4g fiber, 18g protein, 4g fat)

10:00pm: 50mg zinc gluconate, 400mg magnesium

10:30pm: 1 VPX Micellean MRP, 6 fish oil caps, 3g CLA(22g carbs/7.5g fiber, 45g protein, 8g fat)


Totals:
Calories: 2199kcal
Carbs/Fiber: 197g/26.5g
Protein: 193g
Fat: 71g

Comments:
Pretty much on track.

MISC. RECOVERY ISSUES
Only 7 hours of sleep. Kinda f*cked up my workout.

Blood&Iron
04-09-2002, 12:42 PM
Nope, this isn't a journal entry. I recently got some Glucosamine HCL I ordered from DPS(It was only $13 for 180 1g capsules.) Since there is evidence of glucosamine induced insulin-resistance I decided to spend a couple minutes looking into it. Found 15 articles or so that were relevant on Medline. Still haven't read most of them, here are a few I did look at. Having read these, I have some hesitancy to start using the stuff, but I'm sure it's not gonna turn me into a diabetic overnight. I'll have to read up a bit more. Planned dosage *was* 2g, 3x a day.

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Unique Identifier
99353417

PubMed Identifier
10426374

Authors
Patti ME. Virkamaki A. Landaker EJ. Kahn CR. Yki-Jarvinen H.

Institution
Research Division, Joslin Diabetes Center, Boston, Massachusetts 02215, USA. pattim@joslab.harvard.edu

Title
Activation of the hexosamine pathway by glucosamine in vivo induces insulin resistance of early postreceptor insulin signaling events in skeletal muscle.

Source
Diabetes. 48(8):1562-71, 1999 Aug.

Abstract
To explore potential cellular mechanisms by which activation of the hexosamine pathway induces insulin resistance, we have evaluated insulin signaling in conscious fasted rats infused for 2-6 h with saline, insulin (18 mU x kg(-1) x min(-1)), or insulin and glucosamine (30 micromol x kg(-1) x min(-1)) under euglycemic conditions. Glucosamine infusion increased muscle UDP-N-acetylglucosamine concentrations 3.9- and 4.3-fold over saline- or insulin-infused animals, respectively (P < 0.001). Glucosamine induced significant insulin resistance to glucose uptake both at the level of the whole body and in rectus abdominis muscle, and it blunted the insulin-induced increase in muscle glycogen content. At a cellular level, these metabolic effects were paralleled by inhibition of postreceptor insulin signaling critical for glucose transport and glycogen storage, including a 45% reduction in insulin-stimulated insulin receptor substrate (IRS)-1 tyrosine phosphorylation (P = 0.02), a 44% decrease in IRS-1 association with the p85 regulatory subunit of phosphatidylinositol (PI) 3-kinase (P = 0.03), a 34% reduction in IRS-1-associated PI 3-kinase activity (P = 0.03), and a 51% reduction in insulin-stimulated glycogen synthase activity (P = 0.03). These alterations in postreceptor insulin signaling were time-dependent and paralleled closely the progressive inhibition of systemic glucose disposal from 2 to 6 h of glucosamine infusion. We also demonstrated that glucosamine infusion results in O-linked N-acetylglucosamine modification of IRS-1 and IRS-2. These data indicate that activation of the hexosamine pathway may directly modulate early postreceptor insulin signal transduction, perhaps via posttranslation modification of IRS proteins, and thus contribute to the insulin resistance induced by chronic hyperglycemia.

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Unique Identifier
97307699

PubMed Identifier
9165041

Authors
Virkamaki A. Daniels MC. Hamalainen S. Utriainen T. McClain D. Yki-Jarvinen H.

Institution
Minerva Foundation Institute for Medical Research, University of Helsinki, Finland. virkamak@helsinki.fi

Title
Activation of the hexosamine pathway by glucosamine in vivo induces insulin resistance in multiple insulin sensitive tissues.

Source
Endocrinology. 138(6):2501-7, 1997 Jun.

Abstract
We determined the effect of infusion of glucosamine (GlcN), which bypasses the rate limiting reaction in the hexosamine pathway, on insulin-stimulated rates of glucose uptake and glycogen synthesis in vivo in rat tissues varying with respect to their glutamine:fructose-6-phosphate amidotransferase (GFA) activity. Three groups of conscious fasted rats received 6-h infusions of either saline (BAS), insulin (18 mU/kg x min) and saline (INS), or insulin and GlcN (30 micromol/ kg x min, GLCN). [3-(3)H]glucose was infused to trace whole body glucose kinetics and glycogen synthesis, and rates of tissue glucose uptake were determined using a bolus injection of and 2 over black square];.[1 and 2 over black square]-(14)C]2-deoxyglucose at 315 min. GlcN decreased insulin-stimulated glucose uptake (315-360 min) by 49% (P < 0.001) at the level of the whole body, and by 31-53% (P < 0.05 or less) in the heart, epididymal fat, submandibular gland and in soleus, abdominis and gastrocnemius muscles. GlcN completely abolished glycogen synthesis in the liver. GlcN decreased insulin-stimulated glucose uptake similarly in the submandibular gland (1.3 +/- 0.2 vs. 2.0 +/- 0.3 nmol/mg protein x min, GLCN vs. INS, P < 0.05) and gastrocnemius muscle (1.4 +/- 0.3 vs. 3.1 +/- 0.5 nmol/mg protein x min), although the activity of the hexosamine pathway, as judged from basal GFA activity, was 10-fold higher in the submandibular gland (286 +/- 35 pmol/mg protein x min) than in gastrocnemius muscle (27 +/- 3 pmol/mg protein x min, P < 0.001). These data raise the possibility that overactivity of the hexosamine pathway may contribute to glucose toxicity not only in skeletal muscle but also in other insulin sensitive tissues. They also imply that the magnitude of insulin resistance induced between tissues is determined by factors other than GFA.

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Unique Identifier
95340812

PubMed Identifier
7615783

Authors
Rossetti L. Hawkins M. Chen W. Gindi J. Barzilai N.

Institution
Division of Endocrinology, Albert Einstein College of Medicine, New York 10461, USA.

Title
In vivo glucosamine infusion induces insulin resistance in normoglycemic but not in hyperglycemic conscious rats.

Source
Journal of Clinical Investigation. 96(1):132-40, 1995 Jul.

Abstract
To test the hypothesis that increased flux through the hexosamine biosynthetic pathway can induce insulin resistance in skeletal muscle in vivo, we monitored glucose uptake, glycolysis, and glycogen synthesis during insulin clamp studies in 6-h fasted conscious rats in the presence of a sustained (7-h) increase in glucosamine (GlcN) availability. Euglycemic (approximately 7 mM) insulin (approximately 2,500 pM) clamps with saline or GlcN infusions were performed in control (CON; plasma glucose [PG] = 7.4 +/- 0.2 mM), diabetic (D; PG = 19.7 +/- 1.1), and phlorizin-treated (3-wk) diabetic rats (D + PHL; PG = 7.6 +/- 0.9). 7-h euglycemic hyperinsulinemia with saline did not significantly decrease Rd (360-420 min = 39.2 +/- 3.6 vs. 60-120 min = 42.2 +/- 3.7 mg/kg.min; P = NS). GlcN infusion raised plasma GlcN concentrations to approximately 1.2 mM and increased muscle and liver UDP-GlcNAc levels by 4-5-fold in all groups. GlcN markedly decreased Rd in CON (360-420 min = 30.4 +/- 1.3 vs. 60-120 min = 44.1 +/- 3.5 mg/kg.min; P < 0.01) and D + PHL (360-420 min = 29.4 +/- 2.5 vs. 60-120 min = 43.8 +/- 2.9 mg/kg.min; P < 0.01), but not in D (5-7 h = 21.5 +/- 0.8 vs. 0-2 h = 24.3 +/- 1.1 mg/kg.min; P = NS). Thus, increased GlcN availability induces severe skeletal muscle insulin resistance in normoglycemic but not in chronically hyperglycemic rats. The lack of additive effects of GlcN and chronic hyperglycemia (experimental diabetes) provides support for the hypothesis that increased flux through the GlcN pathway in skeletal muscle may play an important role in glucose-induced insulin resistance in vivo.

Blood&Iron
04-09-2002, 07:30 PM
GENERAL RAMBLINGS
Really seems like there've been some changes the last few days. I can see the little 'dimple' things in my pecs and some hints of striations and veins there too(I'm probably hallucinating, actually.)
Maybe I'm just looking better these days 'cause I have a tan.

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Cardio sucked even more than usual today. Really was tempted to say "F*ck this" and hopp off the stupid machine. Bleh.

DIET

10:00pm: 22g whey, 10g glutamine peptide, 5g BCAA, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 2 Hollywood Cuts(50mg norephedrine, 200mg caffeine, 6mg Yohimbine HCL)25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:15am: 1 serving Protein Factory Recovery Formula, 10g glutamine peptide, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:30pm: 12.5mg ephedrine, 100mg caffeine

1:00pm: 1oz cashews, 1 small packet tuna(7g carbs/1g fiber, 25g protein, 15g fat)

2:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

3:00pm: 1oz peanuts, 1 small packet tuna(4g carbs/3g fiber, 8g protein, 16g fat)

5:00pm:5 low-fat cupcakes, 1 Lean Body MRP(169g carbs/5g fiber, 55g protein, 9g fat)

8:00 120g Count Chocula, 3 cups skim milk, 500mg ALA(140g carbs/0g fiber, 28g protein, 4g fat)

9:30pm: 1 serving Ultra Fuel, 500mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

10:15pm: 30mg zinc, 400mg magnesium

10:30pm: VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 3241
Carbs/Fiber: 492g/16.5g
Protein: 208g
Fat: 49g fat

Comments:
A bit lower in calories than intended...not sure if this is good or bad. Overall, though, things were pretty much on track.

MISC. RECOVERY ISSUES
Only 8.5 hours sleep. That ain't enough.

MonStar1023
04-10-2002, 04:30 AM
Blood&Iron-
Everything still looking good man. Congrats on keeping up such a detailed journal for this entire time. Day 79 huh? Impressed.. I personally didnt think that would have been able to keep it up with all that detail. :D:D

MS

MonStar1023
04-10-2002, 12:37 PM
... I just picked up a fatburner that contains 20 mg. ephedrine hcl along with 200 mg. caffeine. I am trying to think of how I am going to incorporate it. Right now I am taking 35 mg. norephedrine and 3.5 mg. yohimbe hcl 100 mg. caffeine when I am not taking Liquid Clenbutrx. Do you think that adding ephedrine hcl would be a good idea or no? :D:D

MS

Blood&Iron
04-10-2002, 12:49 PM
Originally posted by MonStar1023
... I just picked up a fatburner that contains 20 mg. ephedrine hcl along with 200 mg. caffeine. I am trying to think of how I am going to incorporate it. Right now I am taking 35 mg. norephedrine and 3.5 mg. yohimbe hcl 100 mg. caffeine when I am not taking Liquid Clenbutrx. Do you think that adding ephedrine hcl would be a good idea or no? :D:D

MS
Where did you get it and what is it called? Does it contain guaifenesin?

Basically, if you add it to the yohimbe and caffeine, it's just gonna be like taking Clenbutrx(Without some of the other junk contained therein.) Not much point. I'd also like to add, as I always do when speaking about this subject, that, in general, ephedrine+yohimbe is a VERY BAD IDEA. But you seem to have had no problems with Clenbutrx, so you're probably safe(But I still can't really recommend combining these two. I do it because I'm dumb.)

Frankly, I just like ephedrine HCL because I think it's more efficacious and has less sides than ephedra alkaloids due to its potency and purity.

Blood&Iron
04-10-2002, 12:52 PM
Originally posted by MonStar1023
Blood&Iron-
Everything still looking good man. Congrats on keeping up such a detailed journal for this entire time. Day 79 huh? Impressed.. I personally didnt think that would have been able to keep it up with all that detail. :D:D

MS
Thanks. I'm kinda surprised myself, as I've never been able to keep track of my food this carefully for anything more than a week or two, before getting so sick of things that I just stop. It's much easier to keep a journal like this online, than in a little spiral-notebook, because of the feedback and not wanting to let people down(Actually I think I'm deluding myself here, as I don't really think anyone's getting much out of this journal other than me.)

Keeping track of my workouts has never been a problem.

MonStar1023
04-10-2002, 01:04 PM
My stuff doesnt have anything but ephedrine and caffeine and like vitamins like vitamin C etc. Anyway I am adding 3 tbsp. of glycerol to my carbup meal. Around 57g of glycerol or something like that. Hoping this will draw even more water to my muscles. :):)

MS

Alex.V
04-10-2002, 01:10 PM
Originally posted by Blood&Iron

(Actually I think I'm deluding myself here, as I don't really think anyone's getting much out of this journal other than me.)


Ain't true. This journal = ace.

ericg
04-10-2002, 01:34 PM
Keep it up man, I read most journals (the ones that are updated often), always look forward to your posts.

You have WAY more experience than I do, and lots more knowledge on nutrition and training than I so rarely do i post, but I am a daily reader.

*take a peak at mine once in a while, although it is bland*

Keep up the awesome work man, you should get some updated pics to show your progress!!!

Blood&Iron
04-10-2002, 01:50 PM
Thanks to both Belial and ericg for the compliments. Always picks me up a bit to hear stuff like that.

ericg-
I read most of the journals as well, yours included(EDIT: I lied. I just looked at yours and realized I'd somehow missed it. Must be the lack of a sexy name. 'Eric's Log' just must not have grabbed me. I will be checking in on a regular basis from now on.) It's hard to tell because I tend not to comment in them unless I really feel someone is doing something dangerous, or have a question. I don't think, in general, I'm in any position to dispense advice unless it's of a purely factual nature.

I'll probably put up some pics when I finish this cycle of HST. I really wish I had some true before pics, though, as the one picture I posted wasn't really a 'before' in any true sense. It was actually a pic of me at my previous leanest(Yes, sad, I know.) from about 6-7 months ago. I wish I had some pics of me at 217 from just before I started cutting for a more impressive looking transition.

ericg
04-10-2002, 01:57 PM
Ya, b4 pics are ace when you achieve your goal.

I have some b4 pics, and i recently took some "in progress" pics, i will post all of them once i get to my goal.

I feel the same way about posting, if I think my contribution will be helpful, I will add it (most of the time !! )

The_Chicken_Daddy
04-10-2002, 03:27 PM
Yeah man, i read this piece of mess ;)

Jane
04-10-2002, 05:54 PM
I read :)

Blood&Iron
04-10-2002, 09:00 PM
GENERAL RAMBLINGS
Kanske skriver jag pa svenska idag. Men det finns faktiskt inte nagonting att skriva om...

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

45 degree Leg Press
Tempo: 101
Warm-up: 180 x 8
Work-set: 480(in plates) x 10
Complete guess 10 RM: 540(in plates) x 10

Comments:
This was pretty easy, although the ROM might have either been too great or too short. I never feel like I'm getting a complete ROM on this machine, but have to be careful I don't go so far that I my back curls up. I think it was pretty solid though. Each individual rep was pretty difficult, though. I focused on breathing, but my head still felt kinda like it was gonna pop. I hate this leg press.


Leg Curl
Tempo: 202
Warm-up: none
Work-sets: 100 x 10
Complete guess of 10RM: 110 x 10

Comments:
Moderately difficult. So-so concentration. Sped up a bit after rep 7 so as to make sure I hit 10 reps.


Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 50's x 10
Tested 10RM: 55's x 10

Comments:
Okay concentration. Not too difficult.

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -70 x 10
Tested 10 RM: -60 x 10

Comments
Performed these a bit quicker than last time, and consequently these ended up being not all that difficult. Good burn in my lats here, and not too much fatigue in my arms. Nice.

Assisted Dips
Tempo: 202
Warm-up: none
Work-set: -30 x 10
Tested 10 RM: -20 x 10

Comments:
Hit failure on the final rep, on which I came an inch or two from a full ROM. F*ck.

Seated Row
Tempo: 101
Warm-up: none
Work-set: 120 x 10
Tested 10RM: 130 x 10

Comments:
Sped this up a bit, and as a result this was quite easy.

Hammer Strength Behind-the-Neck Press
Tempo: 201
Warm-up: none
Work-set: 125 x 10
Tested 10RM: 135 x 10

Comments:
Again, sped up my tempo a bit. So-so concentration. Very easy.

Incline DB Curl
Tempo: 201
Warm-up: none
Work-set: 20s x 10
Tested 10 RM: 25 x 10

Comments:
Very easy.

Reverse Pec-Deck
Tempo: 201
Warm-up: none
Work-set: 87,5 x 10 DUH!
Tested 10RM: 75 x 10

Comments:
Since this is a selectorized stack machine, I had to search around for the little rubber add-on weights so I could use the proper poundage. Finally, I found them, tossed 'em on and began my set. "Geez, this feels awfully difficult" I was thinking. I was going a good deal faster than I would have liked and using what I consider so-so form. Finally hit 10 and was cursing softly to myself. "How could it have been that freakin' difficult" Finally, I took a look at the weight stack. Duh, I forgot to put the pin in the right plate and has used 15 more pounds than I was scheduled to. Duh. Not sure what I'll do next session. Might skip this exercise entirely.

Kneeling Shrugs
Tempo: 212
Warm up: none
Work set: 40s x 10
Tested 10RM: 50s x 10

Comments
Still 5lbs behind schedule here. Pretty easy, with good concentration and pretty complete ROM. Not too bad.

Wrist Curl
Tempo:202
Warm up:none
Work set: 60 x 10
Tested 10RM: 65 x 10

Comments
Very easy.

Calf Raise(performed on incline leg press
Tempo: 212
Warm up:none
Work set: 125 x 10
Tested 10RM: 125 x 10

Comments
Very easy. My tested 10RM was probably off here to begin with, because I'd done a set of 100x10 prior to getting that number. That or my calves have gotten much stronger(I'd bet on explanation #1)

Power Crunch
Tempo: 212
Warm up: none
Work set: 70 x 10
Tested 10RM: 75 x 10

Comments
Quite easy.

Overall Comments:
Quite an intense, full-bore workout. MUCH better than the last one. Accidentally, took a bit too much ephedrine, but my tolerance is such I don't really think it made jack difference. Also took some l-tyrosine to help restore some of ECs kick. Mainly this workout was better, I think, because I was well rested.


DIET

10:00am: 120g Count Chocula, 2 low-fat crumb cakes, 1 cup milk, 22g whey, 500mg ALA, 1 multi vitamin, 1g ester-c, 400IU vit. E(157g carbs/0g fiber, 36g protein, 6.5g fat)

11:30am: 62.5mg ephedrine HCL, 500mg caffeine, 1g l-tyrosine

12:15am(pre-workout): 22g whey, 5g BCAAs, 5g glutamine peptide(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:00pm(halfway through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

1:30pm(post-workout): 1 scoop Surge + 1 scoop PF Recovery Formula, 10g glutamine peptide, 400IU vitamin E, 1g ester-C, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

3:00pm: 2 low-fat cup cakes, 2 low-fat crumbcakes(96g carbs/2g fiber, 6g protein, 4g fat)

4:00pm: 1 Lean Body MRP(24g carbs/0g fiber, 45g protein, 2g fat)

5:00pm: 1 low-fat cupcake, 4 low-fat crumbcakes, 250mg ALA(105/1g fiber, 6g protein, 3.5g fat)

7:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 250mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

9:00pm: 2 cups Count Chocula, 1 cup milk(60g carbs/0g fiber, 10g protein, 2g fat)

11:00pm: 30mg zinc gluconate, 400mg magnesium

11:15pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 4171kcal
Carbs/Fiber: 722g/25.5g
Protein: 232g
Fat: 39.5g

Comments:
Pretty much on track.

MISC. RECOVERY ISSUES
10 hours of sleep or so.

thalapathi
04-11-2002, 01:40 PM
B&I- Your hard work is an inspiration and the attention to detail is helpful for beginners who can learn a lot. Keep up the good work like many have said before me. I read your journal daily though my knowledge base isnt upto the level where I can contribute.
EDIT: your references to research material is valuable to people who want to learn how to make intelligent diet and exercise decisions that might work for them.

Blood&Iron
04-11-2002, 01:53 PM
Originally posted by thalapathi
B&I- Your hard work is an inspiration and the attention to detail is helpful for beginners who can learn a lot. Keep up the good work like many have said before me. I read your journal daily though my knowledge base isnt upto the level where I can contribute.
EDIT: your references to research material is valuable to people who want to learn how to make intelligent diet and exercise decisions that might work for them.
I don't know what to say but thanks. Again, it's always nice to know someone is getting something out of this. I try to show my reasoning behind decisions, post abstracts, etc for the very reason you describe, namely, to give people an idea how to base decisions on something other than "Well, that's what Flex/the biggest guy in my gym/Arnold says."

thalapathi
04-11-2002, 02:36 PM
B&I- I think there is an information overload and I come from a background with absolutely no idea of nutrition, exercise etc. So to take the first step to get fit was really difficult because of all the contradicting information out there and being new to the country didnt help either. I realized my ignorance only when I realized I didnt know what how to count calories in food etc. and their importance , as food in India ,( where I come from) dont have the labelling they have here. It has been journals like yours , newsgroups etc. that help me understand that the food pyramid doesnt work, the magazines dont work either, though those are the first things that you would look to for information. So though probably you are not the biggest muscle head or the most powerful guy in the gym, your common sense approach to diet and nutrition is what a lot of people look for initially.
Check out: http://staff.washington.edu/griffin/weights.html
It has a lot of archived posts from MFW and misc.fitness before that.
Good luck on your goals.

Blood&Iron
04-11-2002, 03:04 PM
I had very much the same problem when I got into weights 3 or so years ago. One person would say "Don't have carbs after you train. It'll blunt GH response." Another woud say "No. GH doesn't matter. Have some carbs. The insulin will help reduce catabolism." Just about every bit of information I'd find, I'd see someone else say it was somehow faulty. It was incredibly bewildering, especially when it came to how one should lift. Now, what I did at that point was to pick a certain lifting methodology(HIT) and rigidly adhere to it, dismissing anything else as stupid and worthless. It's easy to do so--at least if you've got a personality like mine--when one's understanding in a subject is limited. Luckily, over the last year or so, I realized no one has a lock on productive training, and just about everybody makes mistakes. Most of this stuff is just details anyways--with which I tend to get unnecessarily obsessed. I still think lifting hard, eating sensibly, and getting sufficient rest will net 90% of one's gains. But dammit, I want that last 10%.

Thanks for the link, btw. I've seen the site before, but had sorta forgotten about it. Generally, I just check MFW directly.

The_Chicken_Daddy
04-11-2002, 03:47 PM
"Now, what I did at that point was to pick a certain lifting methodology(HIT) and rigidly adhere to it, dismissing anything else as stupid and worthless."

Lmao. Like a true HIT-jedi ;)

And this journal is a newbie's haven. it's perfect.

thalapathi, you're right - this journal (and it's owner) is a credit to the board.

Ok, i think your ass might be a little too wet now, B&I haha...

Blood&Iron
04-11-2002, 07:26 PM
GENERAL RAMBLINGS
Nope

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
GODDAMNIT. So freakin' boring I wanted to scream. The only way I get through this crap is by bringing along a bunch of CDs and sorta singing/mouthing along--inaudibly of course--with a bunch of Danzig songs. I'm sure I look like the biggest freakin' dork in the world, mouthing:

Serpent Jesus, snakes of Christ
Nailed to a cross of holy design
Blood to water, water to wine
Whip the soul 'till the mother cries.
Bring him down, baby, pierce the side
Start the legend with a funeral rite
Serpent Jesus, snakes of Christ
Gonna build you a world of lies

But frankly I don't give a f*ck cuz it's the only way I can get through this crap. Well, that and watching cute girls jiggling on the stair steppers(Those aren't as common as they should be, though.)

DIET

12:00pm: 22g whey, 10g glutamine peptide, 5g BCAA, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 2 Hollywood Cuts(50mg norephedrine, 200mg caffeine, 6mg Yohimbine HCL)25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:15am: 1 serving Protein Factory Recovery Formula, 10g glutamine peptide, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:30pm: 12 squirts Lipoderm-Y(200mg yohimbine)

2:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

3:00pm: 1oz cashews, 1 small packet tuna, 1/2 packet Lean Body MRP, 2g glucosamine HCL(18g carbs/1g fiber, 47g protein, 16g fat)

5:00pm: 1/2 Lean Body MRP, 1oz cashews, 2g glucosamine HCL(18g carbs/1g fiber, 28g protein, 15g fat)

8:30pm: 1oz cashews(7g carbs/1g fiber, 6g protein, 14g fat)

9:00pm: 2oz whole wheat pasta, 1.5 cups marinara sauce, 25g parmesan cheese, 1g glucosamine HCL(67g carbs/15g fiber, 25g protein, 17.5g fat)

10:15pm: 30mg zinc, 400mg magnesium

10:30pm: VPX Micellean MRP, 6 fish oil caps, 2mg copper(22g carbs/7.5g fiber, 45g protein, 8g fat)

Totals:
Calories: 2193kcal
Carbs/Fiber: 185g/25.5g
Protein: 198g
Fat: 73.5

Comments:
Pretty much on track. Nothing majorly wrong.

MISC. RECOVERY ISSUES
About 9 hours of sleep.

Blood&Iron
04-12-2002, 05:44 PM
GENERAL RAMBLINGS
Well, I'm done with the 10s and have to say I'm very impressed with HST thus far. I still need to have my damn bodyfat tested but I feel big AND lean. Usually, when dieting I really start feeling sorta small and weak. But not right now. Might be some short-lived sarcoplasmic hypertrophy(Though I don't think so.) Of course, all of this is entirely subjective, but it's saying something nonetheless.

Due to my happiness with HST and since it's currently $10 off the normal price I decided to show a little support for Bryan Haycock and ordered some of his Primer/Driver protein. Still think it's a bit overpriced and am still not convinced that casein post-workout is a great idea, but I'm sure it's a quality product, and I feel some obligation to help him get his company off the ground. I'll use the Primer as it's intended--though I don't think it's superior to say, the much cheaper Optimum protein I currently use--but I'll probably just use the Driver in place of my VPX MRPs(I'll just eat some muesli with it for the carbs.) I'm almost out of VPX MRPs anyways. Maybe I'll get real adventurous though, and use the stuff it as it's intended. We'll see.


EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Squat
Tempo: 201
Warm-up: bar x 8
Work-set: 170 x 10
Tested 10RM: 165 x 10

Comments:
Looks like my 10RM went up 5lbs at least. This tempo is a bit faster than the last few times, but is the same one I used when I tested my 10RM, so this is a definite improvement. Plus this was really quite easy. I think I probably could've done 175 no problem, probably 180(Although, actually I DID do 180 if you want to get technical)

Stiff-Legged Deadliftl
Tempo: 201
Warm-up: bar x 8
Work-sets: 190 x 10
Tested 10RM: 185 x 10

Comments:
Okay, after a great set of squats, this was something of a let down. Fairly difficult and I really think my form was a bit off. Both a bit too quick on the concentric and I might have been letting my back round--though I really can't say. I wish I had had someone watching me on this. Technically, it's an improvement, though. I call it a wash.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 55's x 10
Tested 10RM: 55's x 10

Comments:
Almost to failure. This was fairly difficult. I don't really think I had another rep in me, but I'm not sure. I don't think my strength increased here(Didn't decrease though.)

Assisted Chins - Supinated Grip
Tempo: 212
Warm-up: none
Work-set: -60 x 10
Tested 10 RM: -60 x 10

Comments
Almost to failure. I don't think I could've hit rep 11 if I had tried. Don't think I got any stronger here, either(But again, I'm not weaker and that's enough for me since I'm dieting)

Assisted Dips
Tempo: 101
Warm-up: none
Work-set: -20 x 10
Tested 10 RM: -20 x 10

Comments:
To failure. Had to struggle for the last rep. My actual tested 10RM was bodyweight-30 but I felt I had 2-3 reps left in me and used the -20 figure. So this might represent an increase in strength. I'm not sure.

Seated Row
Tempo: 101
Warm-up: none
Work-set: 135 x 10
Tested 10RM: 130 x 10

Comments:
Quite easy due to a speedier tempo and reduced ROM from the last few sessions. I think this is an increase in strength.

Hammer Strength Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work-set: 135 x 10
Tested 10RM: 135 x 10

Comments:
Fairly easy, but almost to failure. My strength increased slightly here, as when I tested this, I had to bust my ass to get all 10 reps. This wasn't nearly that difficult.

Incline DB Curl
Tempo: 201
Warm-up: none
Work-set: 25s x 10
Tested 10 RM: 25 x 10

Comments:
This was brutally difficult. The concentric on the last rep took about 5-6s and I was shaking and my arms were moving at slightly different speeds. I literally couldn't even lift my arms for a few seconds after I finisished here(Somthing I've never had happen after doing curls.) I actually tested this 10RM on my 5RM day, so that might have affected things somewhat.

Reverse Pec-Deck
Tempo: 101
Warm-up: none
Work-set: 90 x 10
Tested 10RM: 75 x 10

Comments:
If you recall this was something of a fiasco last time, with idiot-boy(That would be me.) using 15lbs more than I was scheduled to. I decided in keeping with the principles of HST, though, that I needed to increase the load, so I upped the poundage by 2.5lbs. As last time, form was only so-so, but I did get all 10 reps.

Kneeling Shrugs
Tempo: 212
Warm up: none
Work set: 50s x 10
Tested 10RM: 50s x 10

Comments
Even though I was 10lbs behind schedule here, I still jumped up to my tested 10RM. While in my notes for the test I felt my ROM was a bit short, that was not a problem this time, so I feel this was an improvement.

Wrist Curl
Tempo:212
Warm up:none
Work set: 70 x 9
Tested 10RM: 65 x 10

Comments
I already hit my tested 10RM last workout, and thought this would be easy. Nope. Only 9 reps. Still, I hit failure on 65x10 on my 10RM test day, so this is a definite improvement.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 137.5 x 10
Tested 10RM: 125 x 10

Comments
Fairly easy, but form was slightly off.

Power Crunch
Tempo: 202
Warm up: none
Work set: 75 x 10
Tested 10RM: 75 x 10

Comments
Very easy. My actualy tested 10RM here was 65x10 but I used 75lbs as my figure as I didn't hit failure. So, this might actually represent an increase in strength.

Overall Comments:
I don't think overall my strength increased too dramatically, if at all, on most lifts(With the very notable exception of my squat.) but that's not surprising considering that I'm dieting. Still, this workout was quite intense and I was happy with the results...except for the issues with form I may, or may not, have had on the stiff-legged deadlift.

DIET

10:00am: 2 eggs, 22g whey, 1/2 cup skim milk, 30g muesli, 1g ester-C, 400IU vitamin E, 250mg ALA, 1 multi-vitamin(29g carbs/3g fiber, 40g protein, 13.5g fat)

11:30am: 2 VasoPro(50mg ephedrine HCL, 400mg guaifensin), 2.5 No-Doz(500mg caffeine),

12:00pm(pre-workout): 22g whey, 10g glutamine peptide(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:45am(halfway through workout): 25g Ultra Fuel, 250mg ALA(24g carbs/0g fiber, 0g protein, 0g fat)

1:15pm(post-workout): 1 serving Surge, 10g glutamine peptide, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

3:00pm: 1oz peanuts, 1/2 Lean Body MRP(16g carbs/3g fiber, 28g protein, 17g fat)

4:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

5:00pm: 1oz peanuts(5g carbs/3g fiber, 6g protein, 16g fat)

6:00pm: 1/2 Lean Body MRP(11g carbs/0g fiber, 22g protein, 1g fat)

6:45pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts

7:00pm: 2mg copper, 60g muesli, 1/2 cup milk(46g carbs/8g fiber, 18g protein, 6g fat)

10:00pm: 50mg zinc gluconate, 400mg magnesium

10:30pm: 1 VPX Micellean MRP, 6 fish oil caps(22g carbs/7.5g fiber, 45g protein, 8g fat)


Totals:
Calories: 2228kcal
Carbs/Fiber: 206g/24.5g
Protein: 206g
Fat: 64.5g

Comments:
Pretty much on target.

MISC. RECOVERY ISSUES
9 hour of sleep.

Blood&Iron
04-13-2002, 08:38 PM
GENERAL RAMBLINGS
Made an impulse buy at the book store of the following two books:
Strength Training Anatomy by Frederic Delavier
Periodization Training for Sports by Tudor Bompa

The Delavier book is just sorta illustrations of what muscles are involved in certain lifts, and the Bompa book I bought because of a positive thing or two I've read about him on these boards. Frankly, I still hold to my HIT-ingrained belief that periodization is crap. But since HST is a periodized program and so far it seems to be working, I'm willing to look into it a bit further. Having already glanced througth the Bompa book, though, there are a few things which do not bode well for my opinion of it. Examples of plyometrics for one, something which I do not think I'll ever see as anything more than an a great way to injure oneself. I will keep an open mind, though, and read through to see what Bompa says. I'm sure there is some valuable information in there. We'll see what I think after I'm done.

EXERCISE
Nope.

DIET

10:00am: 12.5mg ephedrine HCL, 100mg caffeine, 1 Hollywood Cuts

10:30am: 3 eggs, 30g muesli, 1/2 cup skim milk, 2g glucosamine HCL(29g carbs/4g fiber, 28g protein, 16.5g fat)

12:15pm: 12.5mg ephedrine HCL, 100mg caffeine, 2 Hollywood Cuts

1:00pm: Rye bagel, 1tbsp butter, 22g whey, 2g glucosamine HCL(43g carbs/3g fiber, 28g protein, 16.5g fat)

2:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

5:00pm: 1 cup cottage cheese(10g carbs/0g fiber, 28g protein, 9g fat)

6:00pm: 1 oz cashews, 1 small slice cake, 2mg copper(30g carbs/0g fiber, 6g protein, 20g fat)

6:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

7:30pm: 1oz pistachios(7g carbs/3g fiber, 5g protein, 14g fat)

8:30pm: 1 grilled chicken sandwich, caesar side-salad, 1/2 oz caesar dressing, 1g glucosamine HCL(40g carbs/5g fiber, 24g protein, 15g fat)

10:15pm: 30mg zinc, 400mg magnesium

11:00pm: VPX Micellean MRP, 6 fish oil caps(22g carbs/7.5g fiber, 45g protein, 8g fat)

Totals:
Calories: 2271kcal
Carbs/Fiber: 181g/22.5g
Protein: 164g
Fat: 99g

Comments:
Lower in protein and higher in fat than I'd like but the all important 'total calories' wasn't too far off. Not horrible. Could've been much better, though.

MISC. RECOVERY ISSUES
~9 hours sleep.

Maki Riddington
04-13-2002, 08:49 PM
[QUOTE]Originally posted by Blood&Iron
[B]GENERAL RAMBLINGS
Made an impulse buy at the book store of the following two books:
Strength Training Anatomy by Frederic Delavier
Periodization Training for Sports by Tudor Bompa

The Delavier book is just sorta illustrations of what muscles are involved in certain lifts, and the Bompa book I bought because of a positive thing or two I've read about him on these boards. Frankly, I still hold to my HIT-ingrained belief that periodization is crap. But since HST is a periodized program and so far it seems to be working, I'm willing to look into it a bit further. Having already glanced througth the Bompa book, though, there are a few things which do not bode well for my opinion of it. Examples of plyometrics for one, something which I do not think I'll ever see as anything more than an a great way to injure oneself. I will keep an open mind, though, and read through to see what Bompa says. I'm sure there is some valuable information in there. We'll see what I think after I'm done.

*** I don't mean to be rude but why do you think plyometrics are a great way to injure yourself?
I'm going to jump the gun here but I would tend to suspect that you don't know the full phsiology behind plyos.

As for periodization, there are arguments on both sides so I can see how you may not be a fan of it.

I have both books and the anatomy one was an absolute waste of my money. It cost me 27.95 Canadian.

Blood&Iron
04-13-2002, 09:17 PM
Originally posted by Maki Riddington
*** I don't mean to be rude but why do you think plyometrics are a great way to injure yourself?
...
I'm going to jump the gun here but I would tend to suspect that you don't know the full phsiology behind plyos.
[/B]
I am reasonably well acquainted with the reasoning behind them. I think a thorough review of the literature demonstrates they carry with them a wonderful potential for causing injury and scant evidence of efficacy. Perhaps, for elite athletes they *may* have some use. I've had fairly in-depth arguments about this subject previously, and am not particularly interested in having another, so sorry, but that's about all you're going to get out of me.

The_Chicken_Daddy
04-14-2002, 07:20 AM
Hey man, i'd love to hear your reasoning too. I don't know much about polys, so maybe a good ole' arguement would help. :)

Blood&Iron
04-14-2002, 11:09 AM
Originally posted by The_Chicken_Daddy
Hey man, i'd love to hear your reasoning too. I don't know much about polys, so maybe a good ole' arguement would help. :)
Here's one I had on Elite(I've changed some of my opinions since this, but it gives you an idea.):
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=90184&highlight=plyometrics

Blood&Iron
04-14-2002, 03:41 PM
GENERAL RAMBLINGS
Okay, time for an update. Finally had my bodyfat tested. Since I haven't done this in awhile, lets have a bit of a recap:

11/10/01:
Weight: 217lbs
Bodyfat: 18.3%

1/13/02:
Weight: 205lbs
Bodyfat: 16.7%
Delta:
Lean Body Mass: -7.29lbs
Fat: -5.48lbs

2/22/02:
Weight: 199lbs
Bodyfat: 15.4%
Delta:
LBM: -1.65lbs
Fat: -3.59lbs

4/14/02:
Weight: 195lbs
Bodyfat: 13.9%
Delta:
LBM: -0.45lbs
Fat: -3.5lbs

Sum Delta:
LBM: -9.39lbs
Fat: -12.67lbs

Note that the vast majority of my muscle loss occurred in the 1st two months of dieting. While I have been losing weight more gradually, there was significantly less loss of muscle in the past 2 months than in any other time period. I think this is due to the fine-tuning I have done to my diet and training. I am very happy with the result of the past two months.

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Not that horrible(There were a couple of cute girls to watch, plus I was feeling good about the results of my bf% test.)

DIET

1:00am: 22g whey, 10g glutamine peptide, 5g BCAA, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 2 Hollywood Cuts(50mg norephedrine, 200mg caffeine, 6mg Yohimbine HCL)25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

3:15am: 1 serving Protein Factory Recovery Formula, 10g glutamine peptide, 5g creatine, 500mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

4:00pm:1 low-fat cupcakes(29g carbs/1g fiber, 2g protein, 1.5g fat)

4:30pm: 120g Count Chocula, 2 cups skim milk(128g carbs/0g fiber, 20g protein, 4g fat)

5:30pm: 1 Lean Body MRP(24g carbs/0g fiber, 45g protein, 2g fat)

7:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 250mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

9:30pm: 1 serving Ultra Fuel, 500mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

10:15pm: 30mg zinc, 400mg magnesium

10:30pm: VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 3097kcal
Carbs/Fiber: 513g/23.5g
Protein: 196g
Fat: 29g

Comments:
Total are solid, but I went a really long time without carbs/eating this morning which was stupid.

MISC. RECOVERY ISSUES
9 hours of sleep.

Maki Riddington
04-14-2002, 07:02 PM
It would be nice to discuss this on the training board as I don't want to clutter up your journal with this.

Blood&Iron
04-14-2002, 07:56 PM
Originally posted by Maki Riddington
It would be nice to discuss this on the training board as I don't want to clutter up your journal with this.
I'll state again: I'm not particularly interested in getting into another discussion about plyometrics. I apologize if it seems like I'm blowing you off, but I've been down this road too many times before.

Maki Riddington
04-14-2002, 09:03 PM
Ok.

Blood&Iron
04-15-2002, 07:50 PM
GENERAL RAMBLINGS
Bleh.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

45 degree Leg Press
Tempo: 101
Warm-up: 180 x 8
Work-set: 530(in plates) x 5
Complete guess 5 RM: 630(in plates) x 5

Comments:
Very easy. Doing 5 reps is a whole different experience from doing 10. I also had someone watch my form here just to make sure everything was cool, as according to him, it was.


Leg Curl
Tempo: 212
Warm-up: none
Work-sets: 90 x 5
Complete guess of 5RM: 140 x 5

Comments:
Very easy. Nice, slow contraction though, so I got a little bit of fatigue on this one.


Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 50's x 5
Tested 5RM: 75's x 5

Comments:
Horribly easy.

Assisted Chins - Supinated Grip
Tempo: 313
Warm-up: none
Work-set: -40 x 10
Tested 5RM: bodyweight+10 x 5

Comments
Performed these quite slowly with a hard contraction at the top to make them slightly difficult. Still very easy.

Assisted Dips
Tempo: 212
Warm-up: none
Work-set: -30 x 5
Tested 5RM: bodyweight+20 x 10

Comments:
Very easy.

Seated Row
Tempo: 212
Warm-up: none
Work-set: 155 x 5
Tested 5RM: 205 x 5

Comments:
Very easy, but my ROM was a bit shorter than I've been using with the higher reps. This is due to the fact that bringing the handles all the way to my mid-sections really focuses a bit too much on my rear deltoids. I don't really consider this bad, though.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 130 x 5
Tested 5RM: 180 x 5

Comments:
Very easy.

Incline DB Curl
Tempo: 313
Warm-up: none
Work-set: 20s x 5
Guesstimate 5RM: 35s x 5

Comments:
Very easy, but I tried to make things a bit more difficult by using a relatively slow cadence.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work-set: 87.5 x 5
Tested 5RM: 110 x 5

Comments:
Worryingly difficult. I'm not sure I'm entirely happy with the form I used here, either. This might be too much weight.

Kneeling Shrugs
Tempo: 212
Warm up: none
Work set: 35's x 10
Tested 5RM: 60's x 5

Comments
Very easy.

Wrist Curl
Tempo: 313
Warm up: none
Work set: 55 x 5
Tested 5RM: 105 x 5

Comments
Very easy.

Calf Raise(performed on incline leg press
Tempo: 212
Warm up:none
Work set: 175 x 5
Tested 5RM: 237.5 x 5

Comments
Guess...
Yup, very easy.

Power Crunch
Tempo: 212
Warm up: none
Work set: 70 x 5
Tested 5RM: 95 x 5

Comments
Pretty easy(Wanted to add some variety to my comments.)

Overall Comments:
In unison: VERY EASY. Well, frankly, this was my first sorta let down workout of HST. Even with the very submaximal weights used in the 1st workouts of the other microcycles the higher reps made it feel like I had done some real work. Not quite as much the case here. Plus, not much of a pump. But not too bad of a workout, really. I was still all sweaty and stuff.


DIET

I'm feeling sorta shitty(Headache, etc.) and don't really feel like doing this right now. Maybe I'll do it tomorrow. Maybe.

Totals:
Calories:
Carbs/Fiber:
Protein:
Fat:

Comments:

MISC. RECOVERY ISSUES\
9 hours of kinda restless sleep.

Blood&Iron
04-16-2002, 06:47 PM
GENERAL RAMBLINGS
Nope

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Bleh.

DIET

9:30am: 12.5mg ephedrine, 100mg caffeine, 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:30pm: 22g whey, 5g glutamine peptide, 5g BCAA, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 2 Hollywood Cuts(50mg norephedrine, 200mg caffeine, 6mg Yohimbine HCL)25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:50pm: 1 serving Protein Factory Recovery Formula, 10g glutamine peptide, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:00pm: 12 squirts Lipoderm-Y(200mg yohimbine)

1:30pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts

2:30pm: 1oz peanuts, 1/2 packet Lean Body MRP, 2g glucosamine HCL(15g carbs/3g fiber, 30g protein, 17g fat)

3:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts, 2g glucosamine HCL

5:00pm: 1/2 Lean Body MRP, 1oz peanuts(15g carbs/3g fiber, 30g protein, 17g fat)

6:00pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

7:00pm: 2oz whole wheat pasta, 1.5 cups marinara sauce, 25g parmesan cheese, 1 can albacore tuna1g glucosamine HCL(67g carbs/12g fiber, 58g protein, 17g fat)

9:00pm: 2g glucosamine HCL

10:15pm: 30mg zinc, 400mg magnesium

10:30pm: 1 cup cottage cheese, 1.5 cups mixed vegetables, 6 fish oil caps, 2mg copper(32g carbs/6g fiber, 30g protein, 15g fat)

10:45pm: 12 squirts Lipoderm-Y(200mg yohimbine)

Totals:
Calories: 2233kcal
Carbs/Fiber: 185g/24g fiber
Protein: 217g
Fat: 69.5g

Comments:
Pretty much on target.

MISC. RECOVERY ISSUES
9 hours of sleep.

Franco
04-17-2002, 09:57 AM
Good Work B&I

Oh and Smoke me a kipper I'll be back for breakfast;)

Blood&Iron
04-17-2002, 01:21 PM
Originally posted by FAngel
Good Work B&I

Thanks.



Oh and Smoke me a kipper I'll be back for breakfast;)
What a guy!

The_Chicken_Daddy
04-17-2002, 03:38 PM
"Dwayne Dibbly?! I can't be Dwayne Dibbly - I got the teeth!"

PowerManDL
04-17-2002, 03:39 PM
That joke's deader than tank tops!

Blood&Iron
04-17-2002, 04:02 PM
"So this is really me?! A no-style gimbo, with teeth the druids
could use as a place of worship?!"

The_Chicken_Daddy
04-17-2002, 04:05 PM
Smegging hell.

We should start a red dwarf appreciation thread in general chat :)

Blood&Iron
04-17-2002, 06:01 PM
GENERAL RAMBLINGS
Don't really have anything to say.


EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Squat
Tempo: 202
Warm-up: bar x 8
Work-set: 165 x 5
Tested 5RM: 205 x 5

Comments:
Perfect form...and surprisingly easy. Don't know why, but I was anticipating that this would be mildly difficult. Nope. Squatting for 5 reps is entirely different than doing it for 15 or even 10.

SLDL
Tempo: 202
Warm-up: bar x 8
Work-sets: 185 x 5
Tested 5RM: 225 x 5

Comments:
This was slightly difficult. Much more so than the squatting, anyways. Still pretty easy, though.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 55's x 5
Tested 5RM: 75's x 5

Comments:
Very, very easy.

Assisted Chins - Supinated Grip
Tempo: 312
Warm-up: none
Work-set: -30 x 10
Tested 5RM: bodyweight+10 x 5

Comments
Slightly difficult, but that was mostly due to the fairly slow tempo I used.

Assisted Dips
Tempo: 212
Warm-up: none
Work-set: -20 x 5
Tested 5RM: bodyweight+20 x 10

Comments:
Quite easy.

Seated Row
Tempo: 212
Warm-up: none
Work-set: 165 x 5
Tested 5RM: 205 x 5

Comments:
I started off on this and was thinking "Damn, this is easy...it can't be this freakin' easy." Then after the 3rd rep I realized I'd 'added in' the 45lbs from the bar, which doesn't exist on this machine, so I was only using 120lbs. Duh. Put on the extra weight and started over. Ending up still being fairly easy, though.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 140 x 5
Tested 5RM: 180 x 5

Comments:
Yes, this was easy too.

Incline DB Curl
Tempo: 313
Warm-up: none
Work-set: 25s x 5
Guesstimate 5RM: 35s x 5

Comments:
Easy, even with the fairly slow cadence I employed.

Reverse Pec-Deck
Tempo: 101
Warm-up: none
Work-set: 90 x 5
Tested 5RM: 110 x 5

Comments:
Slightly difficult. Still not sure if I'm happy with my form here.

Kneeling Shrugs
Tempo: 212
Warm up: none
Work set: 40's x 5
Tested 5RM: 60's x 5

Comments
Very easy.

Wrist Curl
Tempo: 313
Warm up: none
Work set: 65 x 5
Tested 5RM: 105 x 5

Comments
Pathetically easy.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 187.5 x 5
Tested 5RM: 237.5 x 5

Comments
Slightly difficult.

Power Crunch
Tempo: 212
Warm up: none
Work set: 75 x 5
Tested 5RM: 95 x 5

Comments
Pretty freakin' easy.


Overall Comments:
Another workout that was really not very difficult. I didn't feel nauseated or anything, despite the fact I ripped through it in about 40minutes(It woulda been even quicker, but there were a bunch of people at the gym for some reason.) I really think I sorta prefer higher reps/more sets when I do abbreviated, full-body workouts like this. But, ultimately, all I care about are the results, and I have the feeling my strength is increasing. Guess we'll find out in another week or so.


DIET

4:30am: 2 cups raisin bran, 1 cup skim milk(90g carbs/14g fiber, 18g protein, 3g fat)

10:30am: 22g whey, 30g muesli, 1/2 cup milk, 3 fish oil caps, 1g ester-C, 400IU vitamin E, 2mg copper, 1 multi-vitamin, 250mg ALA(29g carbs/4g fiber, 26g protein, 6g fat)

12:00pm: 50mg ephedrine, 500mg caffeine

12:40pm(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:00pm: 25g Ultra Fuel(24g carbs/0g fiber, 0g protein, 0g fat)

1:30pm(post-workout) 1 scoop PF Recovery Formula, 1 scoop Surge, 10g glutamine peptide, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:00pm: 12 squirts Lipoderm-Y(200mg yohimbine)

2:30pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood cuts(50mg norephedrine, 200mg caffeine, 6mg yohimbine)

3:00pm: 1 small packet tuna, 1oz peanuts, 2g glucosamine HCL(4g carbs/3g fiber, 26g protein, 17g fat)

4:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

5:45pm: 1 small packet tuna, 1oz peanuts(4g carbs/3g fiber, 26g protein, 17g fat)

7:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

8:00pm: 1 cup cottage cheese, 1.5 cups mixed vegetables(32g carbs/6g fiber, 32g protein, 9g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 1 cup cottage cheese, 3g fish oil(10g carbs/0g fiber, 28g protein, 12g fat)

Totals:
Calories: 2386kcal
Carbs/Fiber: 246g/30g
Protein: 202g
Fat: 66g

Comments:
Over my calorie limit by 186kcal. I had the raisin bran because I just couldn't sleep, and really wanted to get some sleep. Usually, eating carbs helps with this. I tried avoiding carbs today and I'll subtract 186kcal from tomorrow, so as to balance things out. Otherwise, pretty solid.

MISC. RECOVERY ISSUES
I have some sorta sinus thing going on. Really slept horribly due to quite a bit of pressure in my left ear drum. Consequently, though I was in bed for about 10 hours, I only really got 5 or so hours of sleep. The rest of the time I was tossing around. Arggh.

=w=
04-17-2002, 07:20 PM
B&I:

I erased the PM I sent you but if you still have it, and you think people will find it beneficial (and at least get some info about ONE, and HST out there) feel free to post it somewhere.

Blood&Iron
04-17-2002, 08:10 PM
Originally posted by =w=
B&I:

I erased the PM I sent you but if you still have it, and you think people will find it beneficial (and at least get some info about ONE, and HST out there) feel free to post it somewhere.
Well, since I'm sure this piqued a bunch of peoples' interest I would be remiss if I didn't share it. Everybody pay attention to the last sentence--almost certainly the most important part.
:D


=w='s PM
ONE and Hst
A few notes before I start. Some of my weight gain is no doubt due to the conditions I was under. 3 weeks before starting ONE I weighed in at 165 at 6% body fat after cutting with an Iso diet that I mad a KID in the last 3 weeks of. I then left for spring break and Drank much more than I ate for the next week w/out working out. I came back around 160 (Dehydrated and prob slightly atrophyed and fatter). I jumped right into bulking when I got back. at 18*BW (Kept protein slightly higher than 1g/ lb, Fat reasonably low btwn 15-20% of diet and the rest from carbs). I began HST at this time also. I wanted it so that I could do my week of 15 and then start my cycle of ONE during my 12 week and ride it through 10 week 8 week and into 5's. During my cycle I worked 6 days a week and split my HST upper and lower. I wanted to come off my cycle in the second week of 5's that way I could lower my volume (back to 3 days a week) and be lifting heavy post cycle as Par recomended. During my cycle my diet was at least 20*BW w/ 1.5-2g/ lb low fat (~15%) and the rest from carbs.

***A couple mid-point notes:
I go out drinking (a lot) Th, F, Sa. On these days I cut cals back to btwn. 2200-2700 cals from food and tapered carbs off as the day went on. So on these days (though my diet remained clean) the numbers were not always the same.

3 weeks into my cycle I got very sick to the point where my throat was so swollen I could not talk. Because of this I decided it was smart to let my body rest so I took 5 days off and abandoned my cycle @ a BW of 173 (BF% unknown but I still had visible abs). When I got back into it I did 1 more week of HST and just abandoned it today despite great results @ a BW of 171.5. I know it is an effective program but I didnt enjoy it as much as I do focusing on a couple muscle groups at a time and blasting them.

****To be fair to HST I did not do the program correctly (I was too impatient). I never tested my maxes and never deconditiuoned.

Today I jumped back on a 3 day split w/ Day 1 Chest/back Day 2 Legs Day 3 Shoulders and arms. I have also started jogging (I cant beleive it because I have always hated cardio) due to the great weather on 2 off days a week. I just felt like I wanted to get more endurance. I also hit abs and/or forearms (since I use straps) on off days.

What I took/take:

pf.com recovery formula (1/2 before, 1/2 after)
Fish oil caps (15 caps)
Flax (1-2tbls)
Vit C/E (55mg C, 400IU E)
Multi


A lot of this prob came out as a ramble but I was just trying to remember as many details as a could as I went along. If you have anymore questions on the specifics let me know. Also, I wanted to emphasize that I do find HST to be extremely effective. I just abandoned it because of the enjoyment factor. It is kind of like how I go out drinking, I know it isnt as good for my training but I like it so I do it. Same with this, I dont feel my new split is as good for my goals and results as HST but I like it so I do it.

Good Luck!
And I really enjoy your journal it is one of the only 2-3 I follow and the only one I never miss checking.

thalapathi
04-18-2002, 04:54 PM
B&I- Thanks for the comments on the HST forum regarding the weight increase. After reading about your progress and doing some reading on MFW I decided to give it a try, as I needed a change in my routine. I will be re-reading your journal posts since you started HST for tips and observations you have made and probably post some questions I might have.

Blood&Iron
04-18-2002, 09:34 PM
GENERAL RAMBLINGS
THe past two nights I've weighed in at about 193lbs which is a 2lb loss in the last week. This is too rapid a loss from my past experience, and probably means I'm losing muscle. I suppose it's possibly it's all fat, but I very much doubt it. If this trend continues next week I'll definitely up my calories slightly both on hypocaloric days and during my refeeds.

FINALLY got my Primer/Driver that I ordered from Hypertrophy-Specific Nutrition. Couldn't help but try 'em both out. Primer is quite decent tasting. Mixes well and is very lighlty flavored. I actually prefer my protein to taste a little stronger, but I doubt anyone would dislike the Primer. Driver doesn't mix quite as well--despite the fact I shook it quite vigorously in my shaker bottle(This also has a little strainer in it to break clumps apart) Taste fines, though. Pretty much the same as the Primer, actually--just a little lumpier. I still don't think I'm gonna use the Driver after workouts as it's meant to be, though. I still haven't seen anything to convince me that casein would be a better choice post-workout than hydrolysate. I'll probalby stick with my Recover Formula/Surge post-workout. But I'm happy to help get Haycock's company off the ground. Don't know that I'll buy anymore of the stuff, as I still think it's a bit overpriced. But we'll see.




EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
B-O-R-I-N-G

DIET

5:00am: 1/2 Lean Body MRP(11g carbs/0g fiber, 22g protein, 1g fat)

11:30pm: 22g whey, 5g glutamine peptide, 5g BCAA, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 2 Hollywood Cuts(50mg norephedrine, 200mg caffeine, 6mg Yohimbine HCL)25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:15pm: 1 serving Protein Factory Recovery Formula, 10g glutamine peptide, 5g creatine, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

3:30pm: 1 small packet tuna, 1oz peanuts, 2 Hollywood Cuts, 25mg ephedrine, 200mg caffeine(4g carbs/3g fiber, 26g protein, 17g fat)

------------------------------REFEED BEGINS-------------------------------

5:30pm:4oz animal crackers(50g carbs/0g fiber, 4g protein, 4g fat)

6:00pm: 3 low-fat cupcakes(89g carbs/3g fiber, 6g protein, 4.5g fat)

6:30pm: 1 serving HSN Primer(4.5g carbs/4g fiber, 23g protein, 1g fat)

7:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

8:00pm: 1 serving HSN Driver(5g carbs/4g fiber, 21g protein, 2g fat)

8:30pm: 1 serving Ultra Fuel, 500mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 30g Count Chocula, 1/2 cup skim milk(32g carbs/0g fiber, 8g protein, 1g fat)

11:30pm: 2 servings HSN Driver(10g carbs/8g fiber, 42g protein, 4g fat)

Totals:
Calories: 3494
Carbs/Fiber: 516g/37g
Protein: 236g
Fat: 54g

Comments:
Quite a bit too high in fat, a bit high in protein, and slighly over in carbs. Over my guidelines for day 1 of my refeed by 500kcal. I might adjust tomorrow's totals to make up for this. Maybe not, though.

MISC. RECOVERY ISSUES
9 hours of pretty restless sleep(Woke up at 5 and screwed around for a couple hours before going back to bed for another 2 hours.)

Blood&Iron
04-18-2002, 10:19 PM
Okay, so I'm lookin' at the labels of my Primer and Driver and I see the following in very, very small print under all the legal details:

Primer:
"Four out of five dentists agree. Brushing after meals greatly reduces the risk of tooth decay."

Driver:
"Any claims of HSN products making your more attractive to the opposite sex have not been substantiated by the FDA, though we are pushing them to release the studies."

Hell, that alone might have convinced me to keep buying HSN stuff. LMAO.

ericg
04-19-2002, 07:28 AM
Originally posted by Blood&Iron


EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
B-O-R-I-N-G


You should read GQ or Cosmo while you are doing your cardio.

Blood&Iron
04-19-2002, 08:17 AM
Originally posted by ericg


You should read GQ or Cosmo while you are doing your cardio.
Cosmo? Uhh...

Nope, as I've mentioned before I listen to music and sorta mouth along, reveal my inner-dork for the entire world to see. Oh, and I watch any nearby cute girls doing their jiggling, err, I mean cardio.

No girls, then it really sucks. It's really not that bad otherwise; I just like complaining.

ericg
04-19-2002, 08:21 AM
Originally posted by Blood&Iron

No girls, then it really sucks. It's really not that bad otherwise; I just like complaining.

Thats why I suggested Cosmo

MonStar
04-19-2002, 08:29 AM
6:30pm: 1 serving HSN Primer(4.5g carbs/4g fiber, 23g protein, 1g fat)

8:00pm: 1 serving HSN Driver

I was wondering man what are the both of these? Like what are they supposed to do and everything like that? :cool::cool:

MS

Blood&Iron
04-19-2002, 01:07 PM
Originally posted by MonStar
6:30pm: 1 serving HSN Primer(4.5g carbs/4g fiber, 23g protein, 1g fat)

8:00pm: 1 serving HSN Driver

I was wondering man what are the both of these? Like what are they supposed to do and everything like that? :cool::cool:

MS
They're just Bryan Haycock's line of protein.

Primer is whey isolate/hydrolysate mix, and Driver is a casein/egg mix. Nothing all that exciting, but they're quality products and I really felt some obligation to help Haycock get his company off the ground, considering the great results I've had thus far using HST. I've decided they're both probably the best tasting powders I've tried. Primer actually tastes quite a bit better than Optimum. It's still just protein, though.

You can check 'em out at:
www.hypertrophy-specific.com

MonStar
04-19-2002, 01:58 PM
Youre results have been good with HST then I presume? :):)

MS

Blood&Iron
04-19-2002, 02:08 PM
Originally posted by MonStar
Youre results have been good with HST then I presume? :):)

MS
Yup. So far I'm very pleased with the results. I'm really anxious to try out HST on something other than submaintenance calories. I can see myself putting on quite a bit of lean muscle--with little fat--if I do things right.

Blood&Iron
04-19-2002, 02:09 PM
Originally posted by Blood&Iron
Okay, so I'm lookin' at the labels of my Primer and Driver and I see the following in very, very small print under all the legal details:

Primer:
"Four out of five dentists agree. Brushing after meals greatly reduces the risk of tooth decay."

Driver:
"Any claims of HSN products making your more attractive to the opposite sex have not been substantiated by the FDA, though we are pushing them to release the studies."

Hell, that alone might have convinced me to keep buying HSN stuff. LMAO.

I made pretty much this same post on the HST discussion board, to which I've provided a link below. This sh*t cracks me up.

http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?s=3cc06b2c4ed6ffff;act=ST;f=4;t=19

Blood&Iron
04-19-2002, 05:27 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

45 degree Leg Press
Tempo: 101
Warm-up: 180 x 8
Work-set: 570 x 5
Complete guess 5 RM: 630(in plates) x 5

Comments:
Had the same guy watch my form/ROM as last time. Said it was cool. This was still fairly easy, despite begin 40lbs more than last time. Though they weren't too muscularly difficult, I did feel like my head was gonna explode with the last few reps(And, no, I wasn't holding my breath)

Leg Curl
Tempo: 201
Warm-up: none
Work-sets: 110 x 5
Complete guess of 5RM: 140 x 5

Comments:
Sped up my tempo a bit here. This was slightly difficult.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 60's x 5
Tested 5RM: 75's x 5

Comments:
Still very easy.

Assisted Chins - Supinated Grip
Tempo: 212
Warm-up: none
Work-set: -20 x 10
Tested 5RM: bodyweight+10 x 5

Comments
Slightly difficult.

Dips
Tempo: 212
Warm-up: none
Work-set: bodyweight x 5
Tested 5RM: bodyweight+20 x 10

Comments:
According to my 'plan' I would've use -10lbs on the assist machine, but from experience I know using such a small amount of weight causes difficulties so I skipped ahead to bodyweight dips. I really prefer doing dips this way anyways as they feel much, much more comfortable. Even though this was 20lbs more than last time, it was really easy.

Seated Row
Tempo: 212
Warm-up: none
Work-set: 175 x 5
Tested 5RM: 205 x 5

Comments:
I'm still somewhat worried my ROM/form here isn't quite what it should be. Not horribly difficult. But not all that easy, either.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 150 x 5
Tested 5RM: 180 x 5

Comments:
Very easy.

Incline DB Curl
Tempo: 212
Warm-up: none
Work-set: 25s x 5
Guesstimate 5RM: 35s x 5

Comments:
Again, quite easy.

Reverse Pec-Deck
Tempo: 101
Warm-up: none
Work-set: 97.5 x 5
Tested 5RM: 110 x 5

Comments:
Pretty easy. I've decided my form here is quite fine. The shorter ROM just means my traps aren't really used much here, which is probably a good thing, anyways.

Kneeling Shrugs
Tempo: 212
Warm up: none
Work set: 45's x 10
Tested 5RM: 60's x 5

Comments
Easy.

Wrist Curl
Tempo: 212
Warm up: none
Work set: 75 x 5
Tested 5RM: 105 x 5

Comments
Very easy.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 200 x 5
Tested 5RM: 237.5 x 5

Comments
Somewhat difficult. I was nearing failure on rep #5.

Power Crunch
Tempo: 212
Warm up: none
Work set: 80 x 5
Tested 5RM: 95 x 5

Comments
Easy.

Overall Comments:
Really enjoyed this workout tremendously. Just the right medium between the "God, let me die." sorta workouts that while I kinda enjoy in some bizarre sadomasochistic way, really suck and the kind where I feel like I barely did anything. Very fun.

DIET

10:00am 3 cups Count Chocula, 1 cup skim milk, 22g whey, 1g ester-C, 400IU vitamin E, 1 multi-vit, 250mg ALA(90g carbs/0g fiber, 33g protein, 4.5g fat)

11:30am: 50mg ephedrine, 500mg caffeine

12:00pm: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAAs(5g carbs/4g fiber, 23g protein, 1g fat)

12:30pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:00pm: 1 scoop PF Recovery Formula + 1 scoop Surge, 10g glutamine peptide, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:30pm: 2 low-fat cupcakes(58g carbs/2g fiber, 4g protein, 3g fat)

3:30pm: 1 Lean Body MRP(22g carbs/0g fiber, 45g protein, 1.5g fat)

5:00pm: 1 low-fat cupcake, 100g Ultra Fuel, 500mg ALA(127g carbs/1g fiber, 2g protein, 1.5g fat)

6:30pm: 120g Count Chocula, 2 cups skim milk(128g carbs/0g fiber, 20g protein, 4g fat)

8:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g carbs, 45g protein, 2g fat)

Totals:
Calories: 4051kcal
Carbs/Fiber: 700g/29.5
Protein: 233g
Fat: 35.5g

Comments:
Just about perfect.

MISC. RECOVERY ISSUES
9 hours of pretty solid sleep.

The_Chicken_Daddy
04-20-2002, 06:16 AM
He man, i was doing a google search and stumbled upon this:

http://www.volleyweb.com/lylemcd/

You may already have that link, but if not you may find it useful/interesting. I know how you're quite a lylite :)

MonStar
04-20-2002, 07:36 AM
Good link bro, thanks, I really like what is said there. :):)

MS

Blood&Iron
04-20-2002, 11:06 AM
Originally posted by The_Chicken_Daddy
He man, i was doing a google search and stumbled upon this:

http://www.volleyweb.com/lylemcd/

You may already have that link, but if not you may find it useful/interesting. I know how you're quite a lylite :)
Hadn't seen that one. Very, very cool. Thanks.

Blood&Iron
04-20-2002, 04:30 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
Nope.

DIET

11:30am: 25mg ephedrine, 200mg caffeine, 1 cup Raisin Bran, 1 cup skim milk, 22g whey, 1oz pistachios, 1 multi-vit(69g carbs/10g fiber, 41g protein, 16.5g fat)

2:30pm: 1 cup Raisin Bran, 1 cup skim milk, 1 serving HSN Primer, 1oz pecans, 2g glucosamine HCL(67g carbs/13g fiber, 39g protein, 21g fat)

3:30pm: 12 squirts Lipoderm-Y, 25mg ephedrine, 200mg caffeine, 2 Hollywood Cuts

5:00pm: 1 Lean Body MRP(24g carbs/0g fiber, 45g protein, 2g fat)

6:30pm:25mg ephedrine, 200mg caffeine, 2 Hollywood Cuts

7:00pm: 1 cup cottage cheese, 1oz pistachios, 2mg copper, 2g glucosamine HCL(19g carbs/3g fiber, 31g protein, 23g fat)

10:00pm: 400mg magnesium, 30mg zinc

10:30pm: 1 VPX Micellean MRP, 6 fish oil caps, 40mg GLA(22g carbs/7.5g fiber, 45g protein, 8g fat)

Totals:
Calories: 2242kcal
Carbs/Fiber: 201g/33.5g
Protein: 201g
Fat: 70.5g

Comments:
Not too bad. Was too lazy to split up my ephedrine doses, though, which was dumb.

MISC. RECOVERY ISSUES
9 or so hours of sleep.

MonStar
04-20-2002, 09:47 PM
What purpose does the GLA and the copper serve bro? Just curious because I never really noticed them before. Leptin levels? Overall health? :cool::cool:

... What fish oils before bed?

MS

Maki Riddington
04-20-2002, 10:52 PM
Dang, yo can get to sleep with all that ephedrinein your system?
I cut myself off at 2:00.

Blood&Iron
04-21-2002, 08:43 AM
Originally posted by MonStar
What purpose does the GLA and the copper serve bro? Just curious because I never really noticed them before. Leptin levels? Overall health? :cool::cool:

... What fish oils before bed?

MS
Very high zinc intakes can sometimes result in copper deficiency. I really doubt it would be a problem but when I started taking 50mg zinc tablets(That combined with my MRPs and multi meant I was getting over 70-80mg a day.) I thought it might be a good idea. Ideally, you take them in a 10:1 ratio, but I just take a 2mg tablet once a day. Really, there's probably no need. GLA is an omega-6 important for eicosanoid production, and is just a health thing(Really, I don't think it's probably all that important but Barry Sears, who wrote 'the Zone" is sorta big on it.) The reason I take the fish oils at night is just to provide some fat in my pre-bed meal. Actually, it's probalby better to take fish oils with a fairly large amount of carbs. Here's what Bryan Haycock said over at the Hypertrophy-Specific forum:


Keep in mind that omega-3s will be preferentially oxidized (burned for fuel) so much of what you take on a low carb diet will be burned before it can be stored in fat cells where it does its magic. Whenever possible, take your fish oils after a meal or after carbs. The carb load to the liver will decrease the oxidation of the fatty acids and allow more to pass through into the blood for storage. This is good when it comes to omega-3s and CLA.

Blood&Iron
04-21-2002, 08:46 AM
Originally posted by Maki Riddington
Dang, yo can get to sleep with all that ephedrinein your system?
I cut myself off at 2:00.
Yeah, it's not too much of a problem. I could probalby take it as late as 8pm and still go to bed at 11 or so. I'm pretty immune to the stuff at this point, due to my heavy use--though my off days are a b*tch.

Blood&Iron
04-21-2002, 06:38 PM
GENERAL RAMBLINGS
Nope

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Bit congested and was having a bit of difficulty breathing.

DIET

11:30am: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 2 Hollywood Cuts, 25mg ephedrine HCL, 200mg caffeine(5g carbs/4g fiber, 23g protein, 1g fat)

12:50pm: 1 serving Protein Factory Recovery Formula, 10g glutamine peptide, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

3:00pm: 12 squirts Lipoderm-Y(200mg yohimbine), 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts, 1oz pecans(5g carbs/2g fiber, 3g protein, 19g fat)

4:00pm: 1 Lean Body MRP, 2g glucosamine HCL(24g carbs/0g fiber, 45g protein, 1.5g fat)

5:00pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

6:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

7:00pm: 2oz whole wheat pasta, 1.5 cups marinara sauce, 25g parmesan cheese, 1 can albacore tuna(67g carbs/12g fiber, 58g protein, 24g fat)

8:30pm: 1.5 cups mixed vegetables, 1/2oz pecans, 2mg copper, 2g glucosamine HCL(25g carbs/6g fiber, 5g protein, 9g fat)

10:15pm: 30mg zinc, 400mg magnesium

10:30pm: 1 VPX Micellean MRP, 6 fish oil caps, 2mg copper(22g carbs/7.5g fiber, 45g protein, 8g fat)

10:45pm: 12 squirts Lipoderm-Y(200mg yohimbine)

Totals:
Calories: 2200kcal
Carbs/Fiber: 202g/31.5g
Protein: 204g
Fat: 64g

Comments:
Pretty decent.

MISC. RECOVERY ISSUES
9 hours of sleep.

Blood&Iron
04-22-2002, 05:06 PM
GENERAL RAMBLINGS
I've sorta been mulling over what I'm gonna do once I finish this cycle of HST. I've been intending to go back to bulking(slowly) for some time, but part of me thinks I should keep dieting until I hit 10%bf. Part of this depends on how good my results are over the next 3 weeks. But I'm pretty sick of dieting; I'd really like to put on some size. Also been kicking around what kind of bulking routine I'll do--if that's what I decide to go with. Most likely it'd be HST-based, although I've been intending to try GVT for a very long time, and would kinda like to try it. I might do a combination of HST and Arnold's old 'crazy' routines. Yes, probably stupid, but I realized that the routines in Arnold's Encyclopedia of Bodybuilding in some ways mesh perfectly with HST(Each bodypart ends up being hit 3 times a week.) Probably would lead to overtraining, but it'd be an interesting experiment.



EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Squat
Tempo: 202
Warm-up: bar x 8
Work-set: 185 x 5
Tested 5RM: 205 x 5

Comments:
Fairly easy. Not sure if I'm entirely happy with the form I used here, though.

SLDL
Tempo: 202
Warm-up: bar x 8
Work-sets: 205 x 5
Tested 5RM: 225 x 5

Comments:
Fairly easy. Felt this mostly in my lats, though, rather than in my hamstrings, which kinda pissed me off.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 65's x 5
Tested 5RM: 75's x 5

Comments:
Somewhat difficult. Wasn't concentrating enough, either; just sorta lifting the weight.

Chins - Supinated Grip
Tempo: 20x
Warm-up: none
Work-set: bodyweight x 5
Tested 5RM: bodyweight+10 x 5

Comments
Skipped ahead to bodyweight due to the fact that using only -10lbs on the assistance machine doesn't really work. Had to speed up my tempo considerably. Really, it's still about a 1s concentric, but I use a bit of momentum at the beginning of the movement, hence the x. Felt this mostly in my biceps, because I was more focused on just getting 5 reps instead of the muscle I was working(Again, I find this annoying.)

Dips
Tempo: 212
Warm-up: none
Work-set: bodyweight x 5
Tested 5RM: bodyweight+20 x 10

Comments:
Repeat of last time. Easy. Pretty good concentration, too.

Seated Row
Tempo: 201
Warm-up: none
Work-set: 185 x 5
Tested 5RM: 205 x 5

Comments:
Yet another place where I was just focused on hitting 5 reps and consequently wasn't as focused as I should have been on the muscle I was working. ROM might have been a bit short.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 160 x 5
Tested 5RM: 180 x 5

Comments:
Pretty easy. Okay concentration.

Incline DB Curl
Tempo: 212
Warm-up: none
Work-set: 30s x 5
Guesstimate 5RM: 35s x 5

Comments:
Slightly difficult. Okay concentration.

Reverse Pec-Deck
Tempo: 101
Warm-up: none
Work-set: 105 x 5
Tested 5RM: 110 x 5

Comments:
Okay. A bit shorter ROM than previously, which merely means I'm not hitting my traps at all. Not really worried about that.

Kneeling Shrugs
Tempo: 211
Warm up: none
Work set: 50's x 5
Tested 5RM: 60's x 5

Comments
Not too difficult. Decent ROM and form.

Wrist Curl
Tempo: 212
Warm up: none
Work set: 85 x 5
Tested 5RM: 105 x 5

Comments
Very easy.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 212.5 x 5
Tested 5RM: 237.5 x 5

Comments
Kinda difficult.

Power Crunch
Tempo: 212
Warm up: none
Work set: 85 x 5
Tested 5RM: 95 x 5

Comments
Very easy.


Overall Comments:
So-so workout. The weights are high enough and the reps low enough that I'm getting kinda into "just move the weight" territory and not focusing nearly as much on the contraction of the targeted muscle. I don't much care for this. Maybe it was just an off day, though. I hope my concentration is better next time.


DIET

10:00am: 22g whey, 30g raisin bran, 1/2 cup milk, 2 eggs, 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(36g carbs/4g fiber, 40g protein, 11.5g fat)

12:00pm: 50mg ephedrine, 500mg caffeine

12:30pm(pre-workout): 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA(5g carbs/4g fiber, 23g protein, 1g fat)

1:00pm: 25g Ultra Fuel(24g carbs/0g fiber, 0g protein, 0g fat)

1:30pm(post-workout) 1 scoop PF Recovery Formula, 1 scoop Surge, 10g glutamine peptide, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:00pm: 12 squirts Lipoderm-Y(200mg yohimbine)

2:30pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood cuts(50mg norephedrine, 200mg caffeine, 6mg yohimbine)

3:00pm: 1 small packet tuna, 1oz peanuts, 2g glucosamine HCL(4g carbs/3g fiber, 26g protein, 17g fat)

4:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

6:00pm: 1 cup vegetable soup, 1 cup cottage cheese, 2g glucosamine HCL(40g carbs/4g fiber, 32g protein, 11g fat)

6:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

8:00pm: 1oz pistachios(5g carbs/2g fiber, 6g protein, 14g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 1 VPX Micellean MRP, 6 fish oil caps, 1g glucosamine HCL(22g carbs/7.5g fiber, 45g protein, 8g fat)

Totals:
Calories: 2156kcal
Carbs/Fiber: 196g carbs/24.5g
Protein: 199g
Fat: 64g fat

Comments:
Pretty much on target.

MISC. RECOVERY ISSUES
Slept for 10 hours. Really wish I would've woken up a bit earlier, but I guess I needed it.

The_Chicken_Daddy
04-22-2002, 05:58 PM
What kinda volume were you thinking about as far as the arnold routines go?

Blood&Iron
04-22-2002, 06:29 PM
Originally posted by The_Chicken_Daddy
What kinda volume were you thinking about as far as the arnold routines go?
Well I haven't really worked it out that thoroughly. I was thinking of something along these lines(It's sorta based on Arnold's Level I Advanced routine)

Routine A:
Upper Body(AM):
Chins
Incline DB Press
HS or Bent-Over Row
Dips
Incline Flys
Machine Pullovers

Legs(PM):
Squat/Leg Press(alternating)
Leg Curl/Stiff-Legged Deadlift(alternating)
Leg Extension
Calf Raise
Weighted Crunch

Routine B:
Arms/Shoulders:
HS Behind-the-neck Press
Lateral Raise
Reverse Pec-Deck
DB Shrugs
Standing BB Curls
Tricep Pushdown
Incline DB Curls
One-Arm Reverse Tricep Pushdowns
Reverse Curls
BB Wrist Curls
Reverse Wrist Curls

Monday: A
Tuesday: B
Wednesday: A
Thursday: B
Friday: A
Saturday: B

My arms really lag IMO and this routine is designed to bring them up(I'm basically hittng arms 6 times a week here--which is one suggestion Lyle McDonald made when asked how to use HST to bring up a lagging bodypart) Total workout time would be about 1 hour or so a day, which is probably pushing it, but I've made good gains before training 6 days a week(And you've gotta remember I'd only be going to failure once every two weeks.) Still, this is kinda crazy volume IMO.


When in the 15's and 10's I think it'd probably only be one set a piece--at least for most exercises--as I really felt that did me. But when I hit the lower reps, I'd either do several sets of 5, or a set of 15 and then the work set of 5(I'm currently on the 5's in HST and my complaint it I just don't feel like I've done enough work with only one set of 5 reps. It might be unnecessary to do extra sets with a routine like that above because I'd have more exercises per bodypart.)

The_Chicken_Daddy
04-23-2002, 05:37 AM
Wow, dude - it's your funeral ;)

lol.

MonStar
04-23-2002, 06:40 AM
Good luck with your new routine B&I. Seems like it will definitely be tough. But you got good results with HST so who knows, maybe it will work for you. :):)

MS

Blood&Iron
04-23-2002, 07:01 AM
Well, since from CD's and Monstar's reponses about the above routine I realize most people probably think I've lost my mind. I've tended to be an advocate of low-volume routines--and I still am, but I think the above might work well. Let me just explain my reasoning a bit:
1)I said I was THINKING about it. I may well keep dieting and stick with a routine similar to the one I'm using now
2) THere is a BIG difference between the Arnold routines and the one above. Mostly, a huge difference in volume. Where he has 4-5 sets of 12,10,8,6,4, etc reps--all to failure, I've got 1, maybe 2 non-failure sets. For things like legs I've also dropped a ton of exercises. Also I've dropped exercises across the board.
3)I'll be bulking, which makes a huge difference IMO in exercise tolerance.
4)I LOVE being in the gym. And pretty soon, there will probably be some changes in my life which will prevent me from trying anything like the above for a very long time. I'll like to give it a shot now, while I can.
5)It's only 8 weeks. If it's too much, I can always drop it after a week or two.

Personally, I've gotten caught up in the trap of thinking that low volume is best. When I first read about HIT I was so paranoid about overtraining that I thought doing martial arts 2 times a week was hindering my gains. Really silly sh*t. I would have never dreamed of training six days a week, but bought 'Bigger Muscles in 42 Days' by Ellington Darden, a HIT guy, and it started out with a 6 a day routine. He said it was to wean bodybuilders off high-volume. The book gradually moved into 4 day a week then 3 day a week routines. Well, you know what? I made my best gains on the 6 day a week routine.

MonStar
04-23-2002, 07:09 AM
5)It's only 8 weeks. If it's too much, I can always drop it after a week or two.

Thats what I like to hear bro. If you start to notice that youre overtraining or anything like that drop it. Dont just stick it out all 8 weeks for the hell of it ya know? Give it a shot what do you have to lose. I am doing a rather radical approach that seems to be working VERY well for me. 3-6 total sets per bodypart, one working set per exercise, VERY intense, 3-6 exercises per bodypart. Lots of exercises, little sets, little volume, LOTS of intensity. Lots of strength gains too... ;);)

Well, you know what? I made my best gains on the 6 day a week routine.

Yeah now keep in mind B&I that that is completely different than what most people would experience. 6 days a week I KNOW that I would be dead. 5 days a week is REALLY pushing it. 3-4 seems perfect for me.

MS

The_Chicken_Daddy
04-23-2002, 08:58 AM
dude, you can get away with high volume every so often, just not regularly. Why not design a high volume approach that you can cycle in every fourth week?

Blood&Iron
04-23-2002, 11:30 AM
Originally posted by The_Chicken_Daddy
dude, you can get away with high volume every so often, just not regularly.
I'm not convinced of this yet. A number of the biggest people I've known have been AS-free and very high volume trainers(One to the point that he makes Arnold look low-volume) I learned about HIT shortly after I began my training. It made sense, so I have pretty much stuck to low volume/high-intensity training, and dismissed those who have achieved good results using other approaches as genetic aberrations who would have grown doing almost anything. Even in my own training, I've dismissed several times the fact that when I increased my volume, I have typically gotten better results. It didn't fit in with my view of lifting, so I convieniently found some other explanation. I've done super-low volume(1-2 30min workouts a week) and had crap results. More and more I'm coming to the belief that their is a wide inter-individual variability in what constitutes the proper volume. I'm not sure I've found mine yet. I've never trained high-volume per se(Although, I've come close on a few occasions) I don't think the above is really high-volume, either. IMO there is a huge difference in training 6 days a week to failure and training 6 days a week to non-failure. Also, the total time per week for the above I would guess to be between 4-5 hours, which isn't that much more than I've done at times using HIT. If it's the frequency to which you object, again, I think not training to failure changes things dramatically. Prior to using HST, I wouldn't have dreamed of attempting anything like the above, but now I'm curious. It may well be a mistake, but I don't think it's much of a risk really. And of course, the above routine is ideal in the sense of looking like a great deal of fun. And I'm ready for some fun. Of course, I may well change my mind. At this point I'm not even sure if I'm gonna end up bulking or not. If I do, I might still go with a more traditional HST routine. Or do GVT for 2 weeks, then HST. Or diet using HST. Or something else.

BTW, if anyone came to me with the above routine, I'd probably say the same thing you all are saying: it's too high of a volume, the frequency is too great, etc, so I certainly understand where you're coming from. Thanks for the concern.

MonStar
04-23-2002, 12:19 PM
I dont know man. It seems the way that it always is in the gyms are the guys who train high volume are always lean and small, around 150-170 lbs. and not too strong. The guys who are in and out are always much bigger 200+ lbs. and lean, and much much stronger. Take from that what you will. Its ALWAYS been this way in any gym I have ever been to. I mean honestly high volume really isnt your best bet I dont think, now obviously I could be wrong and you probably think so. I did Arnold style or more for years straight and my strength NEVER changed. :rolleyes::rolleyes:

MS

Blood&Iron
04-23-2002, 12:31 PM
Originally posted by MonStar

It seems the way that it always is in the gyms are the guys who train high volume are always lean and small, around 150-170 lbs. and not too strong.

Actually, most of the huge guys I've seen use high volume(Although, a lot are probably on roids.) I think the above sum up most people in every gym, irrespective of the approach they use--high-volume or HIT.



The guys who are in and out are always much bigger 200+ lbs. and lean, and much much stronger. Take from that what you will. Its ALWAYS been this way in any gym I have ever been to. I mean honestly high volume really isnt your best bet I dont think, now obviously I could be wrong and you probably think so. I did Arnold style or more for years straight and my strength NEVER changed. :rolleyes::rolleyes:

Again, I think the above routine differs VERY SIGNIFICANTLY from Arnold's routines, which I think you guys are missing. I think you are getting too hung up on the fact that it's a 6 day a week program and not considering that the volume isn't really all that high--it's just more spread out--and intensity is relatively low. Plus, strength is not my main concern--at least at the moment.

CBates
04-23-2002, 12:42 PM
Sorry to cluster up your journal B&I, but I do agree with MS on his previous statement. I was on a very similar routine as the one you suggested before I found this web site around November. It worked pretty well as keeping my body fat low, as I stayed around 7% while doing this much volume, but I also weighed around 155lbs and was pretty weak. After changing my routine to one with a lot less volume, I put on 35 lbs and all my lifts have doubled. Also not giving my body a break led to a few nagging injuries I'm still dealing with today, even after taking time off from lifting. Good luck with the routine if you decide to give it a try.

Blood&Iron
04-23-2002, 12:44 PM
Originally posted by CBates
Sorry to cluster up your journal B&I, but I do agree with MS on his previous statement. I was on a very similar routine as the one you suggested before I found this web site around November.
Was it periodized? How many sets per exercise? Did you take the exercises to failure on a regular basis? How much were you eating? How much sleep were you getting? Just curious.

CBates
04-23-2002, 01:00 PM
Originally posted by Blood&Iron

Was it periodized? How many sets per exercise? Did you take the exercises to failure on a regular basis? How much were you eating? How much sleep were you getting? Just curious.

Yes, it was periodized. I was doing 2 sets per exercise. Mostly everything was taking to failure, as far as DL, BB bench, squats. Some stuff I didn't take to complete failure was shrugs, DB shoulder press. Since it was around 6 months ago when I was last on the routine, I'm not 100% sure of everything else if was taking to failure or not. Food intake was decent, I'm sure the calories were a little on the lower side since I was trying to cut and I was doing a pretty good job of it. Sleep on the average was between 7-8 hours a night. Sorry I don't have that much of the specifics to the questions, but at the time I wasn't keeping a journal nor did I really pay attention to the minor details as I do now. Wish I did so I could compare my progress now to back then.

Blood&Iron
04-23-2002, 01:12 PM
Originally posted by CBates


Yes, it was periodized. I was doing 2 sets per exercise. Mostly everything was taking to failure, as far as DL, BB bench, squats.

Okay, I'd guess I'm misapplying the term 'periodization.' I suppose it means simply using different %'s of one's 1RM--and has nothing to do with going to failure or not(Not really sure, as I'm not that familiar with it.) That said, I'm using it in a sense of cycling rep ranges AND gradually working up to previously establish maxes. So in my (mis)understanding the above two statements are mutually exclusive. In any event, I would probably only being doing 1 set and going to failure only once every two weeks(if that) which I know from experience will make a HUGE difference in terms of how much volume can be tolerated.



Some stuff I didn't take to complete failure was shrugs, DB shoulder press. Since it was around 6 months ago when I was last on the routine, I'm not 100% sure of everything else if was taking to failure or not. Food intake was decent, I'm sure the calories were a little on the lower side since I was trying to cut and I was doing a pretty good job of it. Sleep on the average was between 7-8 hours a night. Sorry I don't have that much of the specifics to the questions, but at the time I wasn't keeping a journal nor did I really pay attention to the minor details as I do now. Wish I did so I could compare my progress now to back then.
I would submit that part of your improved results stem from the fact that you are paying attention to these things now. How much, I couldn't say. Most people are probably better off doing abbreviated routines. But considering I've used low volume almost exclusively for my entire lifting career(About 3.5 years now) I really think some experimentation would be a good thing.

In any event, I myself am not convinced my "Arnold" routine is a good idea. It would be an experiment more than anything. Part of me really want to do it now, though, just to prove people wrong--as no one seems to think it could possibly work(Although, I'll probably end up proving them right) And, man, the above routine would be SO MUCH FUN. We'll see. I'll probably run in by Haycock and see if he shoots me down, too(Most likely.)

CBates
04-23-2002, 01:26 PM
Originally posted by Blood&Iron
In any event, I myself am not convinced my "Arnold" routine is a good idea. It would be an experiment more than anything. Part of me really want to do it now, though, just to prove people wrong--as no one seems to think it could possibly work(Although, I'll probably end up proving them right) And, man, the above routine would be SO MUCH FUN. We'll see. I'll probably run in by Haycock and see if he shoots me down, too(Most likely.) [/B]

I wish you much success with the routine if you do decide to go with it, I actually enjoyed the routine since I was able to spend so much time lifting weights, I do miss it a little only hitting the weight 3 times a week, where before I was in the weight room 6 days a week. Who know, maybe now I've been paying attention to my diet and all the other details I might give it a shot again sometime down the line if I feel the need to change things up.

MonStar
04-23-2002, 01:28 PM
Yeah man like CBates said I too wish you success, and nothing less. Whatever routine that you decide to go with keep it posted here in your journal and let us know how things go. You might even make high volume routines popular here on WBB - that would be tough though. :):) But anyway yeah man good luck!!

MS

Blood&Iron
04-23-2002, 07:14 PM
GENERAL RAMBLINGS
AND LO, UPON THAT DAY BLOOD&IRON WAS APPOINTED THE TASK OF MODERATOR OF THE DIET AND SUPPLEMENTATION FORUMS. THERE WAS MUCH LAMENTATION AND GNASHING OF TEETH, FOR VERILY IT WAS THE COMING OF A NEW DAWN; A CLEANSING; AN END TO THE OLD AND THE BEGINNING OF SOMETHING HERETOFORE UNKNOWN TO MAN...

Oh, and if you suddenly find your messages in the above forums have been edited into propositions to buy kiddie porn--don't look at me.:evillaugh:

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Bleh.

DIET

9:00am 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

10:30am: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 2 Hollywood Cuts(50mg norephedrine, 200mg caffeine, 6mg Yohimbine HCL)25mg ephedrine HCL, 200mg caffeine(5g carbs/4g fiber, 23g protein, 1g fat)

12:15pm: 1 serving Protein Factory Recovery Formula, 10g glutamine peptide, 5g creatine, 500mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

3:30pm: 1 small packet tuna, 1oz peanuts, 2 Hollywood Cuts, 12.5mg ephedrine, 100mg caffeine(4g carbs/3g fiber, 26g protein, 17g fat)

------------------------------REFEED BEGINS-------------------------------

4:00pm: 2 strawberry pop-tarts, 1/2 Lean Body MRP(86g carbs/2g fiber, 27g protein, 11g fat)

6:00pm: 3 low-fat cupcakes(89g carbs/3g fiber, 6g protein, 4.5g fat)

6:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA, 400IU vitamin E(159g carbs/15g fiber, 37g protein, 16.5g fat)

9:00pm: 120g Count Chocula, 2 cups skim milk, 500mg ALA(128g carbs/0g fiber, 20g protein, 4g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)


Totals:
Calories: 3674kcal
Carbs/Fiber: 546g/30.5
Protein: 241g
Fat: 58.5g

Comments:
High across the boards(Particularly fat, although this is somewhat unavoidable if I have half-isocaloric/half-refeed days likes this.) About 50g too much protein, and 50g too many carbs. I'm not too worried, though. It is a refeed, after all.

MISC. RECOVERY ISSUES
9 hours of sleep.

Jane
04-23-2002, 07:17 PM
:thumbup: Congrats, B&I. You're going to kick serious ass in supps. :)

MonStar
04-23-2002, 09:19 PM
Congrats man!! Thats really good news. Very very impressed, awesome decision Hulk made no questions asked. ;);)

MS

Blood&Iron
04-24-2002, 07:11 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

45 degree Leg Press
Tempo: 101
Warm-up: 180 x 8
Work-set: 610 x 5
Complete guess 5 RM: 630(in plates) x 5

Comments:
Kinda difficult. My head felt like it was gonna pop. I hate this leg press.

Leg Curl
Tempo: 201
Warm-up: none
Work-sets: 130 x 5
Complete guess of 5RM: 140 x 5

Comments:
Easy, but more momentum/faster tempo that I usually like to allow myself.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 70's x 5
Tested 5RM: 75's x 5

Comments:
Somewhat difficult.

Chins - Supinated Grip
Tempo: 20X
Warm-up: none
Work-set: bodyweight x 5
Tested 5RM: bodyweight+10 x 5

Comments
Somewhat difficult. I'm crunching my abs a bit here; I'm allowing it, although technically I think this is cheating.

Dips
Tempo: 212
Warm-up: none
Work-set: bodyweight+10 x 5
Tested 5RM: bodyweight+20 x 5

Comments:
I realized just before I was about to begin this set that since I've lost 7lbs since I tested my maxes, really I should add that weight. But I just treated bodyweight as a constant. Oh well. Very easy.

Seated Row
Tempo: 101
Warm-up: none
Work-set: 195 x 5
Tested 5RM: 205 x 5

Comments:
I always feel like my ROM is short here. It isn't, but it feels that way when I stop pulling the handles all the way to my stomach. Not too difficult.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 170 x 5
Tested 5RM: 180 x 5

Comments:
Fairly easy, but I was definitely approaching failure at rep 5.

Incline DB Curl
Tempo: 212
Warm-up: none
Work-set: 30s x 5
Guesstimate 5RM: 35s x 5

Comments:
Easy.

Reverse Pec-Deck
Tempo: 10X
Warm-up: none
Work-set: 107.5 x 5
Tested 5RM: 110 x 5

Comments:
Shorter ROM and faster tempo than I ideally like, but fairly easy.

Kneeling Shrugs
Tempo: 212
Warm up: none
Work set: 55's x 10
Tested 5RM: 60's x 5

Comments
Kinda difficult.

Wrist Curl
Tempo: 212
Warm up: none
Work set: 95 x 5
Tested 5RM: 105 x 5

Comments
Kinda difficult.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 225 x 5
Tested 5RM: 237.5 x 5

Comments
ROM was little shorter than I like. Pretty close to failure.

Power Crunch
Tempo: 212
Warm up: none
Work set: 90 x 5
Tested 5RM: 95 x 5

Comments
Very easy.

Overall Comments:
Okay workout. Not great, but not horrible either. I still don't quite feel like one set of 5 reps of each exercise is enough, though. Probably just cuz you don't get any pump. I've restrained myself from adding extra sets, though.

DIET

10:00am 3 cups Count Chocula, 1 cup skim milk, 22g whey, 1g ester-C, 400IU vitamin E, 1 multi-vit, 500mg ALA(90g carbs/0g fiber, 33g protein, 4.5g fat)

11:00am: 1 low-fat cupcake(29g carbs/1g fiber, 2g protein, 1.5g fat)

12:00pm: 50mg ephedrine, 500mg caffeine

12:30pm: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAAs(5g carbs/4g fiber, 23g protein, 1g fat)

1:00pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:30pm: 1 scoop PF Recovery Formula + 1 scoop Surge, 10g glutamine peptide, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:30pm: 1 low-fat cupcakes(29g carbs/1g fiber, 2g protein, 1.5g fat)

4:00pm: 1 Lean Body MRP(22g carbs/0g fiber, 45g protein, 1.5g fat)

5:00pm: 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

6:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

8:30am 3 cups Count Chocula, 1 cup skim milk(88g carbs/0g fiber, 11g protein, 3g fat)

10:15pm: 30mg zinc, 400mg magnesium

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g carbs, 45g protein, 2g fat)

Totals:
Calories: 3557kcal
Carbs/Fiber: 592/28.5g
Protein: 223g
Fat: 33g

Comments:
Cut back a little on the carbs to compensate for some extra carbs I ate(And didn't list) yesterday. Generally, pretty solid.

MISC. RECOVERY ISSUES
9 hours of sleep. Used an alarm to wake myself up, which I hate doing.

jock
04-24-2002, 08:31 PM
Good work dude, keep it up (both the training and the journal i mean). Just wondering, would i be correct in assuming that you are vast approaching the end of your 6th week of this cycle of HST? You given much thought as to how you are going to do the negatives?(assuming you train alone that is, as this is a problem i will eventually come accross). I was just wondering if you feel like you have made many gains in strength or muscle in the last 6 weeks. I have just finished the first two weeks of HST and must say i have really enjoyed the high reps, especially on the last few workouts. I already feel a lot tighter for the high reps. Anyway, good luck with it all and i will continue to enjoy tuning into this highly informative journal.

MonStar
04-25-2002, 07:17 AM
Blood&Iron-
Yo man where do you get your ephedrine hcl from? Do you get it cheap or what? Help me out bro.

MS

Blood&Iron
04-25-2002, 12:59 PM
Originally posted by jock
Good work dude, keep it up (both the training and the journal i mean). Just wondering, would i be correct in assuming that you are vast approaching the end of your 6th week of this cycle of HST?

Yup, although if you include the week I tested my maxes and the week of detraining, technically this is week 8.



You given much thought as to how you are going to do the negatives?(assuming you train alone that is, as this is a problem i will eventually come accross).

I've thought a fair bit about this, and am really going to give it more thought over this next weekend(And check the HST forum thoroughly to see how others have dealt with this issue.) I'll probably just do negatives on the exercises for which it's possible, e.g. chins and dips. I might change up my exercises--though this would actually probably be counterproductive--to allow negatives as well, or making my movements unilateral, i.e. raise the weight with one hand and lower it with two. Or hire a trainer to help me do the negatives. I'm not really gonna worry about it, though, as I can't foresee putting on much/any muscle given my submaintenance calories.



I was just wondering if you feel like you have made many gains in strength or muscle in the last 6 weeks.

Yes, I've definitely had increases in strength--at least on some movements. Increases in muscle mass? Maybe. It's hard to tell. I had my bodyfat tested 2 weeks prior to starting HST and 4 weeks in. Those tests indicated I've lost a half a pound of muscle. Now, it's possible I lost more muscle than this prior to beginning HST(This is unlikely, though.) and added back some muscle--but not as much as I lost--after beginning HST. You have to remember that I'm in my 5th month of dieting, though. I've definitely kept more muscle while dieting and using HST than while dieting and using a more traditional method of training, though.



I have just finished the first two weeks of HST and must say i have really enjoyed the high reps, especially on the last few workouts. I already feel a lot tighter for the high reps. Anyway, good luck with it all and i will continue to enjoy tuning into this highly informative journal.
Yup, I had the same reponse. I really liked the 15's and 10's. I've still undecided about the 5's and the negatives don't start until next week.

Hope that helps.

Blood&Iron
04-25-2002, 01:04 PM
Originally posted by MonStar
Blood&Iron-
Yo man where do you get your ephedrine hcl from? Do you get it cheap or what? Help me out bro.

MS
I can't have pure ephedrine HCL shipped to me since I live in Michigan. Not sure of the state laws in Delaware. D&E pharmacy is your best bet. The best I can do is buying a product called Vasopro from Netrition, which has the lowest amount of guaifenesin per tablet(200mg guaifenesin, 25mg ephedrine HCL) It's about $13 for 100tabs. I researched this a fair bit, and even dug up one of the articles reviewing guaifenesin induced kidney stones. Do a search on those terms and it should bring up my posts on the subject(Think there on page 10 or so of this journal.)

MonStar
04-25-2002, 01:11 PM
Okay B&I thanks a lot bro, really really appreciate it. Your taking some big a*s doses man! 50 mg. ephedrine hcl and 500 mg. caffeine! Holy sh*t.. :eek::eek:

MS

Blood&Iron
04-25-2002, 01:14 PM
Originally posted by MonStar
Okay B&I thanks a lot bro, really really appreciate it. Your taking some big a*s doses man! 50 mg. ephedrine hcl and 500 mg. caffeine! Holy sh*t.. :eek::eek:

MS
I take it so consistently it's pretty much lost any CNS effects. Even taking a huge amount like this doesn't do all that much for me, but it gives me a little kick. My self-imposed limit is 50mg. I consider this crazy but not insane. Of course anyone who doesn't have a high-tolerance for this stuff would be making a huge mistake to take that much at once. Yeah, half a gram of caffeine is pretty out-there if I think about it.

MonStar
04-25-2002, 01:16 PM
Hehe yeah man crazy sh*t. I have a huge tolerance for the stuff by now too no doubt. Been taking it for a long time. Anyway how are your results coming along bro? My results have been pretty good on a diet similar to yours. Not as much tasty foods though thats the only bad part about it. Oh well sometimes you have to make sacrifices huh? Overall though the diet that you have been following, a CID, has worked well hasnt it?

MS

Blood&Iron
04-25-2002, 01:30 PM
Originally posted by MonStar
Hehe yeah man crazy sh*t. I have a huge tolerance for the stuff by now too no doubt. Been taking it for a long time. Anyway how are your results coming along bro? My results have been pretty good on a diet similar to yours. Not as much tasty foods though thats the only bad part about it. Oh well sometimes you have to make sacrifices huh? Overall though the diet that you have been following, a CID, has worked well hasnt it?

MS
My bodyfat came in at 13.9% when I had it tested about 2 weeks ago. I'm a bit leaner now(I've lost 2lbs since then.) This is by far the leanest I've ever been(Previously best was 16.3%) so yes, I'm very happy with my results. Plus after discussing things a bit with a friend at the gym, I've decided I'll *probably* keep dieting for another 10 weeks or so(Yes, my crazy Arnold routine will have to wait--although just for sh*ts and giggles I might do it anyway. Yup, I'm dumb.) With a CID, I've got no problem doing this. If I was on any other kind of diet, I probably would have quit months ago. So my success is partially just that I find a CID far more tolerable than other approaches and can stick to it. But if you saw my progress report from a week or two ago, you'll have noticed that I'm actually losing proportionately more fat and less muscle now than I did in my first 2 months of dieting when I was eating 3000+ kcal a day and having refeeds every two days. I attribute this to really nailing down the CID and my switch to HST. I think I *might* be able to hit single digits by the end of my next cycle of HST. For me, being a complete fat ass by nature, that would be an incredible accomplishment.

thalapathi
04-25-2002, 02:03 PM
B&I- congrats on the mod position in DIET and SUPPLEMENTS forums.
I am in week2 of HST and my last workout from week2 is tomorrow. Yesterday, I was about 5-10lbs below my 15RM max in all exercises I found it tough but was able to finish it once I made the tempo a lilttle faster after the 8-9'th rep. Another problem was the order of my exercises.I was trying to do one set each of squat, deadlift, bench press and bentover row. I was literally dead by the time I finished those four exercises. I found that you follow the same order everyday. I tried moving the order of exercises around a little bit and it seems to work. Doing all the big exercies back to back seem to tire me out. Does the order have a lot of significance. I noted that Brain Haycock had just said there needs to be compound movements and it is better to do them first. What do you think? Did you find the second friday when you worked out with your 15RM the hardest or the fourth week with your 10RM's ? I am dieting too and eating submaintenance but I have bumped up the carbs to 30% of total calories now from 25% .
I observed that if I eat the same calories as I did before I started HST I feel hungry a lot of times. I have had to bump up the calories by about 200. I used to workout 4 days and cardio 3 days /week and now i workout 3 and cardio 3 days. Any suggestions. Also only supplements I use are protein powder and a multivitamin.

Blood&Iron
04-25-2002, 02:40 PM
Originally posted by thalapathi
B&I- congrats on the mod position in DIET and SUPPLEMENTS forums.

Thanks.



I am in week2 of HST and my last workout from week2 is tomorrow. Yesterday, I was about 5-10lbs below my 15RM max in all exercises I found it tough but was able to finish it once I made the tempo a lilttle faster after the 8-9'th rep.

Yup, this is what I do as well.



Another problem was the order of my exercises.I was trying to do one set each of squat, deadlift, bench press and bentover row.

Well, I'll just to mention, I think squatting AND deadlifting at every session a bit excessive. There's quit a bit of overlap in these two movements and there both ball-busters. I'd pick one or the other or alternate them, but that's just me. You might have noticed, but even just squatting 3X a week ended up being a bit much for me, and after I finished the 15's I began to alternate squatting and the leg press(and the SLDL with leg curls) to give my lower back a bit of a break. If you're not aware stiff-legged deadlifts and deadlifts are not the same thing(Although, squatting then SLDL'ing is still pretty tough.)



I was literally dead by the time I finished those four exercises. I found that you follow the same order everyday.

I have a pretty high tolerance of high-intensity exercise. Actually, nothing in HST has been that hard compared to some of the old HIT stuff I used to do. It approaches it on the final workout of each microcycle, but when I was doing HIT I'd often end up hunched over a toilet for 20-30minutes waiting to puke or regurgitating(not quite puking) some of my pre-workout shake as I left the gym. If you're not used to this kinda thing, I'm not surprised that this would happen.



I tried moving the order of exercises around a little bit and it seems to work. Doing all the big exercies back to back seem to tire me out. Does the order have a lot of significance.

No, not really. But if, for example, you do biceps prior to doing rows/chins your going to compromise the 2nd exercise as you are prefatiguing what is already the weak-link in that movement. Same thing goes for doing isolation work for your tricep's prior to pressing movements.



I noted that Brain Haycock had just said there needs to be compound movements and it is better to do them first. What do you think? Did you find the second friday when you worked out with your 15RM the hardest or the fourth week with your 10RM's ? I am dieting too and eating submaintenance but I have bumped up the carbs to 30% of total calories now from 25% .
I observed that if I eat the same calories as I did before I started HST I feel hungry a lot of times. I have had to bump up the calories by about 200. I used to workout 4 days and cardio 3 days /week and now i workout 3 and cardio 3 days. Any suggestions. Also only supplements I use are protein powder and a multivitamin.
Well, if you're dieting, generally you're gonna be hungry. EC can be used to blunt hunger and help maintain muscle mass. As you see, I make pretty extensive use of it(Don't know what I'd do without it, actually.) If you wish to avoid stimulants, though, the only other thing I would mention is that restricting fat too much(Less than say 20-25% of total calories.) can lead to increased hunger.

I would suggest finding someone to give you a body-comp test to make sure you're losing fat and not muscle. If you are losing muscle up your calories a bit. I'd shoot for around 1/2lb of weight loss a week, unless you're significantly overweight. Lots of people can get away with losing more than this, but when I, for example, do this the extra weight loss ends up being muscle. Creatine would probably be a good idea, and I'm a fan of glutamine and BCAA's(This is the least important of the three) as well, which I think are good to help limit catabolism while dieting.

As to what I've found most difficult: none of my workouts have been too bad. Probably the hardest was the 2nd week at 10 rep maxes(I actually overshot my 15 rep maxes. I did my maxes on the 2nd to last workout of the 15's and added 10lbs or so to each on the final workout.)

Hope that helps.

Blood&Iron
04-25-2002, 04:41 PM
GENERAL RAMBLINGS
Well, I'm leaning toward continuing to diet--rather than switching to bulk mode--once I finish my current HST cycle. Talked with a guy at my gym and he agreed. Only thing that'll really sway me is if at my next bf% test I find I've lost a bunch of muscle. Otherwise, dieting it is. I really kinda wanted to bulk. But I think losing another 3-4% bodyfat would make a much bigger difference in my physique than adding 7-8lbs of muscle. In many ways I look bigger now at 193lbs than I did at 217. I actually think I look half-way decent. Yesterday, I even detected a vein in my lower abs(Not that visible, but there's a bump there. Very cool.)

On another note, a bunch of guys from my gym are competing in the Mr. Michigan contest which is this weekend I believe. The guy mentioned above is also competing(He's natural.) Number of other guys as well. One of 'em trained with Dennis James for a year. I ain't gonna go or anything. Bodybuilding contests really don't appeal to me in the least. Watching a bunch of greased up dudes posing in little thongs is not high on my favorite things to do list. It'll be interesting to see how some of the guys place, though.


EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Wasn't that horrible for whatever reason.

DIET

8:30am: 12.5mg ephedrine, 100mg caffeine, 22g whey, 1 piece swiss cheese, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin(3g carbs/0g fiber, 28g protein, 8.5g fat)

11:00pm: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA, 2 Hollywood Cuts, 25mg ephedrine HCL, 200mg caffeine(5g carbs/4g fiber, 23g protein, 1g fat)

11:50pm: 50g Ultra Fuel, 1 serving HSN Driver, 5g creatine, 5g glutamine peptide(54g carbs/4g fiber, 21g protein, 2g fat)

12:15pm: 12 squirts Lipoderm-Y(200mg yohimbine)

1:30pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts

2:30pm: 1oz pecans, 1 small packet tuna, 2g glucosamine HCL(5g carbs/2g fiber, 22g protein, 20g fat)

4:30pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts, 2g glucosamine HCL

5:00pm: 1 small packet tuna, 1oz cashews(7g carbs/1g fiber, 25g protein, 15g fat)

6:00pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

7:00pm: 1 cup Raisin Bran, 1 cup skim milk, 1 cup cottage cheese, 2mg copper(67g carbs/7g fiber, 39g protein, 10.5g fat)

9:00pm: 25g Ultra Fuel, 22g whey(27g carbs/0g fiber, 22g protein, 1.5g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 1 VPX Micellean MRP, 6 fish oil caps, 40mg GLA(22g carbs/7.5g fiber, 45g protein, 8g fat)

10:45pm: 12 squirts Lipoderm-Y(200mg yohimbine)

Totals:
Calories: 2174kcal
Carbs/Fiber: 190g/
Protein: 204g
Fat: 66.5g

Comments:
Pretty much on target.

MISC. RECOVERY ISSUES
Only 8 hours of sleep(Had a car service appt at 8:30am. BAH!)

thalapathi
04-26-2002, 09:47 AM
B&I- Thanks.

ericg
04-26-2002, 10:04 AM
B&I

What method of BF testing do you use???

Great resluts man!!

Im in the same boats as you in regards to being a natural fat ass

MonStar
04-26-2002, 10:49 AM
I think that I am naturally a fat a*s too. Because if I dont workout or diet I feel like I am just soft. I mean I dont have a huge pertruding gut I dont think but I am just soft and flabby. Some people dont workout and they stay defined etc. F*cking pisses me off.

MS

Blood&Iron
04-26-2002, 01:24 PM
Originally posted by ericg
B&I

What method of BF testing do you use???

Six site caliper test from the same guy(He's refined his method after comparing his results with underwater weighing. I've had others test me and came out at 9.8% even though I was significantly porkier than I am now.) Try to also make sure it's always done under the same conditions as well. Really the number isn't all the useful in an absolute sense, but it's the best way I've found to measure progress.

Blood&Iron
04-26-2002, 01:29 PM
Originally posted by MonStar
I think that I am naturally a fat a*s too. Because if I dont workout or diet I feel like I am just soft. I mean I dont have a huge pertruding gut I dont think but I am just soft and flabby. Some people dont workout and they stay defined etc. F*cking pisses me off.

MS
Yeah, I hate those people. If I just exercise and eat healthily(But don't obsess about things) I hover around 19-20% bodyfat. I see other people who eat crap all the time and stay below 10% bodyfat. Life ain't fair.

Blood&Iron
04-26-2002, 09:00 PM
GENERAL RAMBLINGS
Okay...TAKE TWO
<Throws middle finger up in the direction of AOL corporate headquarters>

Thus ends week 6 of HST. These past two weeks have been, in general, much less enjoyable to me than the first 4 weeks. Personally, I don't much care for doing really low reps of only one or two exercises per bodypart. Generally, it just doesn't feel like I've done enough. Further, I found that, where in the 15s and 10s I was able to meet or exceed my tested maxes, I really had some problems doing that in the 5s. Frankly, the one thing about HST that I dislike is the idea of having to meet predetermined rep and poundage goals with no consideration of having lost strength or lean mass. Anyone can get under a bar loaded with 405lbs and say he's gonna do an ass-to-calves set of squats. Most people will drop as if they've been hit in the head with a sledgehammer. You've got to take into account reality and not just what you 'wish' were so. I have only one thing I refuse to do in the weight room: compromise my form. And yet, to appease the gods of HST I've done just that. I've sped up my tempos and let my form loosen slightly(Really it's still quite good, but I think ANY degredation of form is a bad idea.) so I could hit that elusive rep 15 or 5 on the final workout of each microcycle. Now, while bulking, I don't imagine this would be much of a problem, but while dieting it most certainly is. Again, I didn't have quite the difficulty with the 10s or 15s(Although it wasn't easy and to some extent I've made the same compromises in each micro-cycle.) On my next iteration of HST, during which I will probably still be dieting, I think I'll go into the final workout with a determination to maintain form and tempo no matter what. If that means I only get 2 reps on a movement, because I've lost strength so be it. Also, the next two weeks, which is 5s/negatives I think I'm going to change things up a bit, both in exercise selection and performance as I just haven't cared much for these past two weeks. I'll be thinking/researching this in the next couple days.


EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Squat
Tempo: 202
Warm-up: bar x 8
Work-set: 205 x 5
Tested 5RM: 205 x 5

Comments:
This felt very heavy(Why, I don't know.) as I unracked it. I hit 5 reps without too much difficulty, but my form was less than stellar. If I'm gonna pull my old bullsh*t of straightening my legs, FOLLOWED by a hyperextension I should use A LOT more weight than this. Otherwise, my form should be flawless. The degredation of form wasn't that pronounced, but I'll quote McRobert as I'm so fond of doing "Make no compromises on form. Ever."

SLDL
Tempo: 202
Warm-up: bar x 8
Work-sets: 225 x 5
Tested 5RM: 225 x 5

Comments:
Not that difficult. ROM might have been a bit short, though.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 75's x 5
Tested 5RM: 75's x 5

Comments:
Rep 5 was HORRIBLY difficult. I honestly don't know how I got it. It took a good 10-15s of shaking, pitifully slow movement to get the stupid thing up for rep 5, but I was goddamned if I wasn't gonna get 5 reps. Actually, I hit absolute failure; something, incidentally that I've never done(I still don't see how I managed to do it without a spotter, as static failure is about the best one can do when you're on your own.) As I was lowering the weight after rep 5, I meant to stop the weights at the bottom and gingerly drop them to the floor, but despite my best efforts they just sorta kept dropping, wretching my left arm with them. No harm done, although I might have me a stretch mark on the back of my left shoulder from this. There's a big red rash-looking thing there at the moment. Goddamnit.

Chins - Supinated Grip
Tempo: 20x
Warm-up: none
Work-set: bodyweight+20 x 3.5
Tested 5RM: bodyweight+10 x 5

Comments
Okay, I figured since I've lost weight since I tested my maxes I should add it back in(Actually, a fair bit more weight than I lost.) Dumb idea. I didn't even hit 4 reps.

Dips
Tempo: 101
Warm-up: none
Work-set: bodyweight+20 x 5
Tested 5RM: bodyweight+20 x 5

Comments:
Was a bit more cautious here. Actually, I probably could've used a bit more weight here as this was not quite to failure.

Seated Row
Tempo: 201
Warm-up: none
Work-set: 205 x 5
Tested 5RM: 205 x 5

Comments:
Same reduced ROM I've been using for the past several sessions. Not all that difficult as a result.

Hammer Strength Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work-set: 180 x 5
Tested 5RM: 180 x 5

Comments:
Fairly difficult, but not to failure. Felt really heavy after the first rep, but I sped up my cadence a bit over last time and was able to hit 5 reps.

Incline DB Curl
Tempo: 101
Warm-up: none
Work-set: 35s x 5
Guesstimate 5RM: 35s x 5

Comments:
Okay. Wasn't really concentrating on this as much as I should've though.

Reverse Pec-Deck
Tempo: 20x
Warm-up: none
Work-set: 112.5 x 5
Tested 5RM: 110 x 5

Comments:
Same sped-up tempo as last time, which made this much easier than it would have otherwise been. Still somewhat difficult, though.

Kneeling Shrugs
Tempo: 211
Warm up: none
Work set: 60's x 5
Tested 5RM: 60's x 5

Comments
Not too bad and not all that difficult.

Wrist Curl
Tempo: 212
Warm up: none
Work set: 105 x 5
Tested 5RM: 105 x 5

Comments
Really had to push to hit rep 5 here. But I maintained perfect form and ROM.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 237.5 x 5
Tested 5RM: 237.5 x 5

Comments
ROM might have been a little short here. Fairly difficult.

Power Crunch
Tempo: 212
Warm up: none
Work set: 95 x 5
Tested 5RM: 95 x 5

Comments
Very easy.


Overall Comments:
So-so workout. There were some issues, which I addressed in my 'general ramblings.'


DIET

10:00am: 22g whey, 30g raisin bran, 1/2 cup milk, 2 eggs, 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(36g carbs/4g fiber, 40g protein, 11.5g fat)

12:00pm: 50mg ephedrine, 500mg caffeine

12:30pm(pre-workout): 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA(5g carbs/4g fiber, 23g protein, 1g fat)

1:00pm: 25g Ultra Fuel(24g carbs/0g fiber, 0g protein, 0g fat)

1:30pm(post-workout) 1 serving Surge, 10g glutamine peptide, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:00pm: 12 squirts Lipoderm-Y(200mg yohimbine)

3:00pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood cuts(50mg norephedrine, 200mg caffeine, 6mg yohimbine)

3:30pm: 1 small packet tuna, 1oz cashews, 2g glucosamine HCL(7g carbs/1g fiber, 25g protein, 15g fat)

5:00pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

5:30pm: 1 serving HSN Driver, 1oz cashews(12g carbs/5g fiber, 27g protein, 16g fat)

7:00pm: 1oz cashews, 1 cup Raisin Bran, 1 cup skim milk, 15 crackers(114g carbs/13g fiber, 24g protein, 20g fat)

11:00pm: 30mg zinc, 400mg magnesium

10:30pm: 1 VPX Micellean MRP, 6 fish oil caps, 1g glucosamine HCL(22g carbs/7.5g fiber, 45g protein, 8g fat)

Totals:
Calories: 2573kcal
Carbs/Fiber: 270g
Protein: 209g
Fat: 73g

Comments:
Sort had a mini-refeed because I was SO hungry and figured due to today's intense workout a few extra carbs wouldn't kill me. Honestly, after reading a couple thread about binging in the 'Diet' section I was sorta wanting to order a pizza, but I resisted the urge and had some crackers and raisin bran instead(Not quite the same, to be honest.)

MISC. RECOVERY ISSUES
9 hours of pretty decent sleep.

Jane
04-26-2002, 09:39 PM
Originally posted by Blood&Iron
Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 75's x 5
Tested 5RM: 75's x 5

Comments:
Rep 5 was HORRIBLY difficult. I honestly don't know how I got it. It took a good 10-15s of shaking, pitifully slow movement to get the stupid thing up for rep 5, but I was goddamned if I wasn't gonna get 5 reps. Actually, I hit absolute failure; something, incidentally that I've never done(I still don't see how I managed to do it without a spotter, as static failure is about the best one can do when you're on your own.) As I was lowering the weight after rep 5, I meant to stop the weights at the bottom and gingerly drop them to the floor, but despite my best efforts they just sorta kept dropping, wretching my left arm with them. No harm done, although I might have me a stretch mark on the back of my left shoulder from this. There's a big red rash-looking thing there at the moment. Goddamnit.

Sorry about your red mark. That frustration of moving so horribly slowly is annoying isn't it? But finally finishing that rep feels great! Unless that is, your arm is wretched to the floor. In any case, good job on hitting absolute failure, that can be very beneficial when applied correctly. Not to mention it feels damn good...At least for me, when I can say "that was a 101% and there is nothing more I could have possibly done." Feels very complete.

Good job on not having pizza, too. And for not breaking your monitor when this journal entry died. A day well done, imo.
:)

Blood&Iron
04-27-2002, 09:56 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
Nope

DIET

Decided to have an honest to goodness cheat day. I just needed a break and figured since I had a fairly intense workout yesterday my body could use some extra calories. Nothing too, too crazy. I'm not gonna tally things up either.

VERY rough guesstimate:
Calories: 3750kcal
Protein: 200g
Carbs: 400g
Fat: 150g

Comments:
I'll probably delay the refeed which would have started tomorrow evening until Tuesday. Maybe not, though.

MISC. RECOVERY ISSUES
10 hours of sleep.

MonStar
04-28-2002, 12:05 AM
We all need our off days sometime I guess huh B&I. Its all good youll be back on tomorrow right? :cool::cool:

MS

Blood&Iron
04-28-2002, 03:07 PM
Originally posted by MonStar
We all need our off days sometime I guess huh B&I. Its all good youll be back on tomorrow right? :cool::cool:

MS
Kinda...decided to do my refeed as planned. I'm a schedule-following kinda guy. I'll just make things a little more moderate than normal. Actually, I probably should wait on the refeed because I don't feel the need for one. Anyways, I figure a cheat day is still MUCH healthier than going to the bars and getting hammered--which, true to my word, I have not and will not do until the end of this HST cycle. Drinking wreaks all kinds of havoc with my training.

Blood&Iron
04-28-2002, 03:30 PM
GENERAL RAMBLINGS
Well, yesterday was the Mr. Michigan contest. Talked with the guy that normally does my bodyfat tests--and who I hired at one time to be my supervise my training--to see how things went down. He placed 7th(out of 8) in, I believe, the middle-weight class. Quite good, considering it was a non-tested even and he's natural. His arms are positively freaky. He's about my height(5'11'') and his arms are only 16 1/8", which might actually be a little smaller than mine(Last time I checked my arms were down to about 16.5") but as has been discussed in a few threads recently there's a huge difference between someone like him at <6%bf and someone like me at 13%. Plus my arms are horribly shaped. His sorta look like Arnold's--literally. Positively huge. He only weighs 162, I think also. He's the guy I was speaking to the other day that convinced me it's probably best to keep dieting. As he said, 'They're plenty of big guys. But there's very few ripped guys.' I think if I get down to 8-9%bf I will look reasonably impressive, even if it means I'm only 170-180lbs. Far more so, anyway, than if I go back to bulking. My arms will still suck, though.


EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Pretty boring.

DIET

1:30pm: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA, 2 Hollywood Cuts, 1 PyroClen, 1 multi-vitamin, 1g ester-C, 400IU vitamin E(5g carbs/4g fiber, 23g protein, 1g fat)

3:00pm: 50g Ultra Fuel, 5g creatine(49g carbs/0g fiber, 0g protein, 0g fat)

3:30pm: 1 Lean Body MRP(24g carbs/0g fiber, 45g protein, 1.5g fat)

4:00pm:2 low-fat cupcakes(58g carbs/2g fiber, 4g protein, 3g fat)

6:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

8:30pm: 50g Ultra Fuel, 1/2 Lean Body MRP(60g carbs/0g fiber, 22g protein, 1g fat)

9:00pm: 3 cups Count Chocula, 1 cup skim milk(88g carbs/0g fiber, 11g protein, 3g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 2820kcal
Carbs/Fiber: 455g/28.5g
Protein: 187g
Fat: 28g

Comments:
Sorta toning things down this refeed to compensate for yesterday's cheat day. Really I probably should've delayed this refeed anyways, but I like sticking to a schedule.

MISC. RECOVERY ISSUES
11 hours of sleep. But I was still kinda groggy when I woke up; maybe I slept TOO long.

Blood&Iron
04-29-2002, 02:42 PM
GENERAL RAMBLINGS
Well, this is the beginning of the final 2 weeks of HST. It is supposed to be negatives only. Many people simply continue with their 5 rep maxes, but I really want to follow Bryan Haycock's recommendations as closely as possible. Actually, I did a few things today which I consider stupid and would not recommend to others. There are only a few basic tenants of lifting about which I really don't think there's any room for argument, but oddly, I find myself compromising those very points from time to time in the search of optimal gains. Since it's been remarked by others(I tend to believe it, myself) that this journal is a haven for people new to lifting, I must state "Do as I say, not as I do." I don't think lifting explosively is EVER good. I don't care what some expert says. In the long run you are asking for trouble. I'm doing it a bit at this point because I'm an utter moron. I will probably come to regret it. It will only be for 2 weeks--although that's a poor excuse IMO.

That out of the way, I'd like to briefly go over how I decided to handle the negative only portion of HST. Basically, I'm performing most of my work on Hammer Strength machines, doing my movements unilaterally. I lift the weight with two arms and lower it with one over about 2 seconds(I would go slower, but Haycock has actually recommended against this as it causes less microtrauma and is nearer to a isometric contraction in effect. Again, I'm a sucker for science.) As neither squats nor the leg press are really suited to this, I've decided to pre-exhaust my legs using some isolation work, where I can do negatives only, then go onto the leg press. I had thought about dropping all compound leg work, but decided to keep a set or two of leg pressing. I do not, as this point, plan to squat at all. My legs dwarf the rest of my body, so I am quite free in experimenting with them. I am also using HMB as Haycock has recommended some times in the past. It is generally worthless, but I've found it a useful anti-catabolic during severe dietary restriction, and Haycock claims it is useful during the negative only portion of HST. Plus I have a spare bottle that's been laying around for some time. I'm taking 3g a day.

For the most part I have used my establish 5RM/the weight I used on the last day of the 5s as my jumping off point for the negatives. I'm not sure this is ideal, but we'll see how it works.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Hammer Strength Leg Extension
Tempo: 20-
Warm up: none
Work set: 180 x 5

Comments:
Well, I decided to make this the first exercise of my negative only workouts. I may have used too much weight, actually, as the Hammer Strength equipment has quite a bit different resistance curve than most other machines. 9-10months ago when I was doing leg extensions on another machine, I was (stupidly) using somewhere around 330lbs for 9-10reps with a 20x cadence(X indicates an explosive movement.) A bit more recently I was using this machine with a SuperSlow(10-0-5) cadence and getting 4 or so reps with 130 I believe. Consequently, I thought 180 would be a good starting point. Basically, I forced the two arms of the machine(Each leg has a separate cam.) down and only did negatives. I'll probably increase my weight next time, but my control over the weight was somewhat questionable, so I may rethink this. It was also a bit of an awkward movement.

Hammer Strength Seated Leg Curl
Tempo: 20-
Warm up: none
Work set: 90 x 5

Comments:
This has single cam for both legs. This worked out very well, as it was quite easy to force the weight up with my arm and only resist on the negative. The weight also seemed just right, being moderately difficult, but something to which I can add a good 10lbs or so for each of my next 5 sessions. Really liked this.


45 degree Leg Press
Tempo: 101
Warm-up: 180 x 8
Work-set: 540 x 5

Comments:
Just performed these normally. I thought actually about dropping compound leg movements entirely as an experiment(My legs are quite big and consequently I'm willing to take more risks with them.) but decided to keep this. Lowered the weight somewhat from my last few sessions, as I figured I would much weaker consider my hamstrings and quads were already pre-exhausted. Actually, I probably could've used a bit more weight. But after all, the 1st workout of each microcycle shouldn't be all that difficult, so this was probably about right.

Hammer Strength Incline Press, performed unilaterally
Tempo: 21-
Warm-up: none
Work sets:
Left: 90 x 5
Right: 90 x 5

Comments:
Switched to this from DB incline press, as 1)my gym's DB's only go up to 80lbs and I need to use more wegiht, and 2)performing unilateral DB presses is both cumbersome and dangerous IMO. Like most HS machines this has separate cams for each arm. I used both arms for the positive and performed the negative with a single arm. This was a little cumbersome as the helping arm is quite mechanically disadvantaged on the concentric, but it worked okay. Weight was just about right. This was fairly easy.

Chins - Supinated Grip
Tempo: 21-
Warm up: none
Work set: bodyweight+20 x 5

Comments
Somewhat difficult, but I was really happy with this. This is one of the few movements where performing a negative was not a problem.

Dips
Tempo: 21-
Warm-up: none
Work-set: bodyweight+30 x 5

Comments:
Again, this movement is well suited to negatives. Quite easy.

Hammer Strength Seated Row, performed unilaterally
Tempo: 21-
Warm-up: none
Work sets:
Right: 102.5 x 5
Left: 102.5 x 5

Comments:
I was afraid this would be cumbersome, but it actually worked out the best of any of the exercises I performed unilaterally. Really worked wonderfully well, and none of the form issues which have cropped up with this weight when performing normal reps. Quite easy. A bit too much bicep involvement, though.

Hammer Strength Behind-the-Neck Press, performed unilaterally
Tempo: 21-
Warm up: none
Work sets:
Right: 90 x 5
Left: 90 x 5


Comments:
I was very dissappointed, as this really didn't work at all. The helping arm is in such an awkward position I can easily see myself getting hurt here. It doesn't even make the positive that much easier as it is at a horrible mechanical disadvantage. I may have to rethink this movement. Reps were somewhat difficult.

Concentration Curl
Tempo: 21-
Warm up: none
Work set:
Right: 30 x 5
Left: 30 x 5

Comments:
Switched from incline curls as they are not suited to unilateral negatives. Actually, did a bit too much concentric with the involved arm and had to remind myself use my other arm to get the weight up. Quite easy.

Reverse Pec-Deck
Tempo: 20X
Warmup: none
Work set: 112.5 x 5
Tested 5RM: 110 x 5

Comments:
Wasn't possible to do negatives here, so I (in my overwhelming stupidity) used an explosive conentric and lowered the weight over 2s. Fairly easy.

Kneeling Shrugs
Tempo: 21X
Warm up: none
Work set: 60's x 5
Tested 5RM: 60's x 5

Comments
As with the reverse pec-deck could think of no effective way of doing negative only shrugs(I could do negative-only reverse shrugs quite easily, but I've never cared much for those. I may switch over anyway.) This was somewhat difficult, actually.

Unilateral DB Wrist Curl
Tempo: 20-
Warm up: none
Work set:
Right: 50 x 5
Left: 50 x 5

Comments
Another exercise that didn't work out quiet as I'd hoped. Since the DBs are fairly large I can't position this quite as I normally would, with my wrist just on the edge of the bench. It was actually, a few inches over the edge. Didn't care much for this. Somewhat difficult.

Calf Raise(performed unilaterally on incline leg press)
Tempo: 20-
Warm up: none
Work set: 112.5 x 5

Comments
Another exercise I didn't care much for. Raised weight with both legs, removed one from the platform and lowered. I can easily see myself getting hurt here if I up the weight too much. Actually, doing this one leg at a time felt quite a bit heavier than both legs at once. Probably due to the fact that it is more difficult to cheat. I may rethink this.

Power Crunch
Tempo: 21X
Warm up: none
Work set: 100 x 5


Comments
Again, an exercise not suited to negatives. I did an explosive concentric followed by 2s negative, instead. Surprisngly, this was fairly difficult. Odd, consider I remarked in my last session that it was easy with a 2s concentric.

Overall Comments:
Actually, really enjoyedt his workout. Wasn't sure quite what to expect. There were a number of exercises that didn't quite work out as I had envisioned. I may rethink/reevaluate these. Overall, though a very good workout. My quads--due no doubt to the leg extensions--were extremely sore, even by the end of my workout. I never get sore anymore, so I'm kinda hoping to have some tomorrow(Although, it means nothing.) We'll see what happens.

DIET

9:00am 3 cups Count Chocula, 1 cup skim milk, 22g whey, 1g ester-C, 400IU vitamin E, 1 multi-vit, 500mg ALA(90g carbs/0g fiber, 33g protein, 4.5g fat)

10:00am: 5cc Liquid Clenbutrx(ephedrine, yohimbine, etc.), 1g HMB

10:40am: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAAs(5g carbs/4g fiber, 23g protein, 1g fat)

11:25am: 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 1 scoop PF Recovery Formula + 1 scoop Surge, 10g glutamine peptide, 5g creatine, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:00pm:1g HMB

2:30pm: 2 low-fat cupcakes(58g carbs/2g fiber, 4g protein, 3g fat)

3:00pm: 1 Lean Body MRP(22g carbs/0g fiber, 45g protein, 1.5g fat)

5:00pm: 100g Ultra Fuel. 500mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

6:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

8:00pm: 50g Ultra Fuel, 22g whey(52g carbs/0g fiber, 22g protein, 1.5g fat)

10:15pm: 30mg zinc, 400mg magnesium, 1g HMB

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g carbs, 45g protein, 2g fat)

Totals:
Calories: 3439kcal
Carbs/Fiber: 555g/28.5g
Protein: 234g
Fat: 31.5g

Comments:
Made refeed a little more moderate to compensate for cheat day on Saturday and some extra Count Chocula I ate late last night.

MISC. RECOVERY ISSUES
9 hours of sleep. Used an alarm clock to get up...uggh.

Fart Barker
04-29-2002, 06:39 PM
I don't know what you do for a living but I think you could make some money as a writer. Seriously.

Jane
04-29-2002, 06:40 PM
I've had the pleasure of reading a little of B&I's stuff...

I second that notion. :D

Blood&Iron
04-29-2002, 07:40 PM
Thank you both for the compliments.

Actually, I've got a degree in computer science(I graduated a year ago.) but have just sorta been kicking around doing jobs that are kinda silly given I've got this expensive degree from a fairly prestigious school. I've been meaning to move abroad and sorta have used that as a reason not to find a 'real' job in the US. Instead I worked at GNC for awhile and now as a 'research assistant'--which makes my job sound a f*ck of a lot more important than it is. Have always sorta wanted to get into writing. Don't know why I haven't. I think if I put some effort into it, I could actually be halfway decent. Probably would be a lot better at that than at programming(Only reason I went into computer science was cuz I wanted to make video games.)

captain piddles
04-29-2002, 09:02 PM
I was doing a writing project with a freind of mine, one week he would write a page and send it to me and I would add to it and send it back, we did that back and forth for a while but he got bored and suddenly fergot to send anything, but it was cool its the only writing experience I have,BTW I like how your journal is set up, I should write more on what I eat but people would probably laugh so hard they might hurt themselves, my diet isnt the greatest, hardest part of lifting for me is eating good, but great journal, I hope to get more detail into mine

Blood&Iron
04-30-2002, 07:47 AM
Originally posted by captain piddles
I should write more on what I eat but people would probably laugh so hard they might hurt themselves, my diet isnt the greatest, hardest part of lifting for me is eating good, but great journal, I hope to get more detail into mine
Lil' Debbie gets a lot o' lovin', huh?

Thanks for the kind words, btw.

=w=
04-30-2002, 11:19 AM
Originally posted by Blood&Iron
I am also using HMB as Haycock has recommended some times in the past.

Does it feel like Deca? :) j.k

B&I:

I know you have already commented on this but please save me the effort of looking back through your whole journal for it. Have you seen a noticable benefit to splitting your dosage of ECA more frequently? I know Haycock recomends this in a muscle monthly article but I was wondering if it was one of those science things that doesnt pan out to be worthwhile in real life. Thanks.

Blood&Iron
04-30-2002, 11:33 AM
Originally posted by =w=

B&I:

I know you have already commented on this but please save me the effort of looking back through your whole journal for it. Have you seen a noticable benefit to splitting your dosage of ECA more frequently? I know Haycock recomends this in a muscle monthly article but I was wondering if it was one of those science things that doesnt pan out to be worthwhile in real life. Thanks. [/B]
I tend to change so many things at once it's hard to narrow down results to a single variable(About the time I started splitting up my EC dosages I also switched from ephedra to ephedrine HCL, began HST, and made a number of other changes in my program.) Unfortunately, I don't have the patience to change one thing at a time. My results since splitting up my dosages, though, have certainly improved. If you saw my progress report from several weeks ago you'll have noticed I lost much less muscle(~.5lbs) and proportionately much more fat(~3.5lbs) than in any other time period. The science behind the idea is solid, and I am almost certain it has helped me maintain more muscle. It certainly hasn't hurt my results.

=w=
04-30-2002, 03:57 PM
Originally posted by Blood&Iron
The science behind the idea is solid, It certainly hasn't hurt my results.

Good point, very true - I'm sold :)

Blood&Iron
04-30-2002, 04:27 PM
GENERAL RAMBLINGS
I'm feeling incredibly happy with my progress today, for whatever reason. Every time I look in the mirror I'm amazed at how big a change losing 5% bodyfat has made to my physique. Still don't look that great, but I look much, much better than I ever have before. What's really great is, in contrast to the other times I've dieted for any extended period of time, I don't feel small. I think another 2 months of dieting and I'll actually look moderately impressive. Boy would it be cool to bulk and make some real strength gains, though. Guess, that'll just have to wait.

Also, switched applying Lipoderm from my legs back to my abs. My legs are still a little soft, but I don't think they're carrying a disproportionate amount of fat on them anymore. Measured them yesterday, and they've shrunk a bit from when I was 217(Down from 28inches to about 26.5) But they're way, way more defined. Still huge compared to the rest of my body.

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Bleh.

DIET

7:30am: 1g HMB

11:00am: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA, 2 Hollywood Cuts, 25mg ephedrine sulfate, 200mg caffeine, 1g ester-c, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(5g carbs/4g fiber, 23g protein, 1g fat)

11:50am: 1 serving PF Recovery Formula, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:15pm: 5 squirts Lipoderm-Y

1:30pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts, 1g HMB

2:00pm: 1oz cashews, 1 small packet tuna, 2g glucosamine HCL(7g carbs/1g fiber, 25g protein, 15g fat)

4:00pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts, 2g glucosamine HCL

4:30pm: 1 small packet tuna, 1oz cashews(7g carbs/1g fiber, 25g protein, 15g fat)

6:00pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

7:00pm: 1 cup Raisin Bran, 1 cup skim milk, 1 cup cottage cheese, 2mg copper(67g carbs/7g fiber, 39g protein, 10.5g fat)

9:00pm: 1.5 cups mixed vegetables, 1 cup cottage cheese(32g carbs/4g fiber, 26g protein, 10g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 1 VPX Micellean MRP, 6 fish oil caps, 40mg GLA(22g carbs/7.5g fiber, 45g protein, 8g fat)

10:45pm: 5 squirts Lipoderm-Y, 1g HMB

Totals:
Calories: 2141kcal
Carbs/Fiber: 190g/24.5g
Protein: 208g
Fat: 61g

Comments:
Pretty much on target.

MISC. RECOVERY ISSUES
I had expected to be very sore today due to my negative only workout. Surprisingly, only my triceps are sore. This may be due to the HMB(Or it may be that since I take so much vitamin E and stretch for 20-30min after each session, it would take something truly incredible to make me sore.) I did feel a bit run-down this morning, though. I'm not sure how I'll be able to tolerate negative-only workouts on non-refeed days. I may have to reduce volume a bit. We'll see. Got about 9 hours of sleep, but it wasn't very high-quality.

Maki Riddington
04-30-2002, 04:56 PM
Just to add, I've found that when I'm dieting that spilting up my ECA dosages so that I'm getting some every two hours is very effective. It keeps me peaked for a longer time. I guess I don't realize how much it works until afterwards when I'm looking back at my pictures I've taken.
Also this is done without any cardio since I absolutely detest it.

heathj
04-30-2002, 07:38 PM
So instead of say, taking 4 hydroxycut every 4-5 hours(12 total), you take 2 hydroxycut every 2 hours(12 total)...?

Blood&Iron
04-30-2002, 07:47 PM
Originally posted by heathj
So instead of say, taking 4 hydroxycut every 4-5 hours(12 total), you take 2 hydroxycut every 2 hours(12 total)...?
Basically, yeah. I still take a full dose pre-workout, though, for the CNS boost.

heathj
05-01-2002, 12:17 PM
I'll try that..gracias :)

Blood&Iron
05-01-2002, 05:32 PM
GENERAL RAMBLINGS
Just need to clarify once again: 'some hot girl' IS NOT ME. She apparently got carried away today, so I don't want anyone to be under this mistaken impression. I'm freakin' serious, here. Let's just say, for those still confused, that the explanation is very Kaufman-esque.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Hammer Strength Leg Extension
Tempo: 20-
Warm up: none
Work set: 190 x 5

Comments:
Added 10lbs here. Still haven't decided if this is too heavy or not. I'm not sure I'm in complete control of the weight at the very top of the movement, but for the time being I'm going to keep upping the weight.

Hammer Strength Seated Leg Curl
Tempo: 20-
Warm up: none
Work set: 100 x 5

Comments:
10lbs more than last time. Quite easy, and I have to say again, doing negatives on this feels very natural and not at all awkward(In opposition to the leg extensions.)


45 degree Leg Press
Tempo: 101
Warm-up: 180 x 8
Work-set: 560 x 5

Comments:
Twenty pound more than last time. Still am performing both the concentric and eccentric here. Not too difficult. Very good depth(Well, maybe a bit too deep, actually.)

Hammer Strength Incline Press, performed unilaterally
Tempo: 21-
Warm-up: none
Work sets:
Left: 100 x 5
Right: 100 x 5

Comments:
10lbs more per arm. Decided to stick with this for the time being despite it being slightly awkward. Slightly difficult.

Chins - Supinated Grip
Tempo: 21-
Warm up: none
Work set: bodyweight+25 x 5

Comments
5lbs more. Slightly difficult. A little bit rest/pause-like due to the fact that the stupid DB kept sliding around(It knocks against part of the support on the chinning bar and causes the belt to slip. Uggh.) so I had to readjust after each rep.

Dips
Tempo: 21-
Warm-up: none
Work-set: bodyweight+35 x 5

Comments:
5lbs more. Again, worked very well. Not too difficult. Gotta remember NOT to look to the side to gauge depth here, as I could hurt myself. Got a slight twinge in my neck from doing this; it's a bad habit.

Hammer Strength Seated Row, performed unilaterally
Tempo: 21-
Warm-up: none
Work sets:
Right: 115 x 5
Left: 115 x 5

Comments:
Added 12.5lbs per arm. Still quite easy. Really love this. Much better focus this time, so I hardly felt anything in my biceps; fatigue was almost totally concentrated in my lats.

Magnum Selectorized Plate Overhead Press, performed unilaterally
Tempo: 21-
Warm up: none
Work sets:
Right: 62.5 x 5
Left: 62.5 x 5


Comments:
Switched to this because the Hammer Strength machine was SO awkward and I was worried about injuring myself. This has a single cam, so it's not a problem to lift the weight with both arms and lower it with one. Still, I think I'm gonna go back to the HS machine, cuz this one is a piece of sh*t. Due to the resistance curve and the path the machine uses I felt almost nothing in my delts, and I mean NOTHING. I don't even think they were doing anything, which would explain why I had to use such a pathetic poundage. Once again, this machine sucks.

Concentration Curl
Tempo: 21-
Warm up: none
Work set:
Right: 35 x 5
Left: 35 x 5

Comments:
Increased this by 5lbs per arm. Still quite easy. Did a much better job this time or remembering to use both arms to get the weight up. Last time I was almost performing full reps.

Reverse Pec-Deck
Tempo: 20X
Warmup: none
Work set: 120 x 5
Tested 5RM: 110 x 5

Comments:
8.5lbs more than last time. I still am very uncomfortable doing explosive concentrics. If you've read some of the back and forth in the "Training to Failure" thread you know why. Plus, this was nearly to failure. I don't really think I can add much weight to this, although it might be possible. Definitely gonna do some thinking on this one.

Kneeling Shrugs
Tempo: 21X
Warm up: none
Work set: 65's x 5
Tested 5RM: 60's x 5

Comments
+5lbs per DB. Again, I really am ambivalent about the explosive concentric here. And my ROM/form I think is slightly crappy to boot. I can use, and was for awhile, much more weight on shrugs(I was doing them on the HS Bench with 300lbs), but the end up being little more than a slight bob of the head. Frankly, I've NEVER seen someone use a great deal of weight and not have their shrugs look like that--where they bring their head down and meet the weight at the half-way point. IMO shrugs should be slow, your head shouldn't budge, and your shoulders should touch your ears. I ain't doing that here, so I kinda think this is crap.

Unilateral DB Wrist Curl
Tempo: 20-
Warm up: none
Work set:
Right: 55 x 5
Left: 55 x 5

Comments
+5lbs for each arm. Again, a horribly awkward exercise. My wrist is like 5 inches off the bench and I think the DB puts a huge amount of stress on it like this. I made a brief, and futile attempt to do these off my leg instead to solve this problem, but they felt even more awkward.

Calf Raise(performed unilaterally on incline leg press)
Tempo: 20-
Warm up: none
Work set: 112.5 x 5

Comments
Same weight as last time. I feel like the way I'm doing is really asking for trouble, as if I use much more weight I can see it sorta over-stretching my calves. Definitely need to rethink these.

Power Crunch
Tempo: 21X
Warm up: none
Work set: 102.5 x 5


Comments
2.5lbs more than last time. I might have to jump back in weight so I can continue to increment this, as I don't think I can keep increasing the weight of the next 4 workouts otherwise. Very close to failure.

Overall Comments:
Workout clocked in at about 55min. Still some issues that need to be resolved both in terms of exercise selection and the weight I'm using. As noted, I think I'm gonna have problems being progressive on a number of these exercises over the next 4 workouts. For some stuff, I simply started with too heavy poundages. Ah well, it's my first time doing HST and I knew the negatives would be the most difficult to get right.

DIET

8:00am: 1g HMB

9:00am 2 eggs, 1 packet instant oatmeal, 1 serving HSN Primer, 1g ester-C, 400IU vitamin E, 1 multi-vit, 250mg ALA(27g carbs/7g fiber, 37g protein, 12g fat)

10:00am: 5cc Liquid Clenbutrx(ephedrine, yohimbine, etc.), 1g l-tyrosine, 1g HMB

10:40am: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAAs(5g carbs/4g fiber, 23g protein, 1g fat)

11:25am: 25g Ultra Fuel, 250mg ALA(25g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 1 serving Surge, 10g glutamine peptide, 5g creatine, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:30pm: 5 squirts Lipoderm-Y

2:00pm: 1 small packet tuna, 1oz cashews(7g carbs/1g fiber, 25g protein, 15g fat)

4:30pm: 1/2 Lean Body MRP, 1oz cashews, 2g glucosamine HCL(18g carbs/0g fiber, 28g protein, 15g fat)

6:00pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

7:30pm: 1 can minestrone soup, 1oz cashews(49g carbs/11g fiber, 16g protein, 18g fat)

10:15pm: 30mg zinc, 400mg magnesium, 1g HMB

10:30pm: 1 VPX Micellean MRP, 6 fish oil caps(22g carbs/7.5g carbs, 45g protein, 8g fat)


Totals:
Calories: 2246kcal
Carbs/Fiber: 204g/30.5g
Protein: 199g
Fat: 70.5

Comments:
Pretty much on target.

MISC. RECOVERY ISSUES
Horribly crappy night of sleep. Went to bed at 11:00 or so; got to sleep at 3:00am. Woke up at 8:30am. I suspect my pre-bed application of Lipoderm was to blame. It seems to cause CNS stimulation only when I put in on my stomach(Didn't get his for the last few weeks while I was applying to my legs.)

rookiebldr
05-01-2002, 08:44 PM
Originally posted by Blood&Iron
... If you saw my progress report from several weeks ago you'll have noticed I lost much less muscle(~.5lbs) and proportionately much more fat(~3.5lbs) than in any other time period. ...

Have you also changed the rate of loosing weight over this period. For example, are you loosing weight slower then you had before? My personal example of loosing weight that I did last year, was done very quickly and I lost a fair bit of muscle along with the fat. I'm hoping by slowing it down, I maintain more of the muscle.

Have you found that the lipoderm really does spot reduce? Your switching from legs to stomach for the spot reduction?

jock
05-01-2002, 08:50 PM
HI there B&I, I have been reading with interest about you last two negative workouts. You seem to have be getting around this tricky problem and you have given me a few ideas for when i eventually get to that stage. Just been thinking though, i pressume you are doing DB shrugs. Could these be done one arm at a time, or could that potentially be dangerous. I did read on somewhere that some guy did squats on a smith machine and did the negative by switching his weight to one leg, again potentially dangerous do you think? Just some thoughts anyway, probably completely useless to you. Keep it up though, good job.

Blood&Iron
05-01-2002, 09:02 PM
Originally posted by rookiebldr


Have you also changed the rate of loosing weight over this period. For example, are you loosing weight slower then you had before? My personal example of loosing weight that I did last year, was done very quickly and I lost a fair bit of muscle along with the fat. I'm hoping by slowing it down, I maintain more of the muscle.

That is certainly part of the reason I did better. But I've been losing at a fairly slow pace for the last 3-4 months and I've still seen quite a bit of improvement in the last 2 months versus the two just before(Due I think to switching to HST, splitting up my EC dosages, improving the quality of my refeeds, etc) I'd have to double check the progress report I made a couple of weeks ago to confirm this, but I sure think this is the case



Have you found that the lipoderm really does spot reduce? Your switching from legs to stomach for the spot reduction?
I started on my stomach, moved on to my lower back and finally to my legs. I noticed something on the first two areas, but I've seen the biggest change in my legs. They've gotten much more defined in the past 4-5 weeks while using it there(I've been using a lot, though; 24 squirts a day; I have really big legs.) I've always carried a disproportionate amount of fat there, and they're finally at about the same leanness as my upper body. I am almost certain the Lipoderm is responsible. The one thing I have to mention is that I think Par is right on the money when he says it's not worth using when you're bodyfat is above a certain level. I'll see if it has more of an effect on my abs now that I'm leaner.

Blood&Iron
05-01-2002, 09:10 PM
Originally posted by jock
HI there B&I, I have been reading with interest about you last two negative workouts. You seem to have be getting around this tricky problem and you have given me a few ideas for when i eventually get to that stage. Just been thinking though, i pressume you are doing DB shrugs. Could these be done one arm at a time, or could that potentially be dangerous.

I don't see how. If you try to lift the weight at your side with both arms, the arm that's across your torso is gonna make it impossible--at least how I'm envisioning it. I suppose you could shrug it to the front with both arms, and try to swing it to your side to do the negative, but I think that's asking for trouble(Even more than the explosive concentrics I'm using.) It's be easy if you have a training partner, though(I don't.)

EDIT: forgot to mention. You could, and I'm still thinking about this myself, do reverse shrugs. Basically, you set up as you would to do a dip but only shrug downward and don't let your elbows bend.



I did read on somewhere that some guy did squats on a smith machine and did the negative by switching his weight to one leg, again potentially dangerous do you think? Just some thoughts anyway, probably completely useless to you. Keep it up though, good job.
I thought about trying that today with the leg press. Decided against it as I decided it was too dangerous. I have a number of beefs with the Smith machine, but it might work there. I still think doing unilateral compound leg exercises is, in general, a bad idea, as there is gonna be quite a bit of torque involved. Plus, I'm not worried about my leg development(They're FAR better than my upper body.) so I'm less apt to try risky things there.

Thanks for the kind words.

jock
05-01-2002, 09:21 PM
I don't see how. If you try to lift the weight at your side with both arms, the arm that's across your torso is gonna make it impossible--at least how I'm envisioning it. I suppose you could shrug it to the front with both arms, and try to swing it to your side to do the negative, but I think that's asking for trouble(Even more than the explosive concentrics I'm using.) It's be easy if you have a training partner, though(I don't.)

When i do DB shrugs I always shrug with the weight in front of me. I used to do it at the side but have found that i get a better ROM in front. Hence, why i suggested doing one hand at time, not as much room for error. Or put two benches at either side and kind of squat down to get the DB up there and then do the negative. Could be a new exercise 'shrug squats', LOL.

Blood&Iron
05-02-2002, 07:45 PM
GENERAL RAMBLINGS

The truth behind some hot girl, previously known only only to the secretive cabal known as the WBB mods, revealed:

The not-so-brief explanation(For those who weren't there in the beginning or have no idea what's going on):
About a month or two ago, a member named 'just some girl' showed up. She proceeded to ONLY post in Belial's journal with a description as "Belial Groupie Numero Uno" and making all sorts of lascivious comments. I started accusing Belial of having made the account just to compliment himself. When he got kinda defensive, like he thought I was serious, I kept needling. There was a quick flurry of back and forth messages in his journal, during the course of which I created "some hot girl" and posted to my journal about how hot I was, just to annoy him even more(By suggesting, once again that anyone could fake having a groupie) PowerMan, funnily enough, did the exact same thing. So back then some hot girl was in fact me, and when I claimed she wasn't I was lying my ass off. But then yesterday, during a lull at the office I gave the account to a coworker who is, in fact, a 21-year old sorority chick, and she sorta got carried away. So, as I've been telling people that ask, it's like what Andy Kaufman did with Tony Clifton(For those who saw "Man on the Moon" or know of Kaufman directly.) In the beginning Kaufman played Clifton, but later on, after everyone thought they were on to him, he had someone else portray Tony Clifton. So when the Tonight show book Clifton, thinking they were getting Kaufman, they were actually getting a simulacrum. Similarly, everyone who thought they were in on the joke yesterday, thinking "Ha. I know it's B&I", was, in fact, wrong.

Thus ends the tale...

Oh, some hot girl was banned...

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
BOOOOO...cardio sucks.

DIET

12:00pm: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA, 2 Hollywood Cuts, 25mg ephedrine, 100mg caffeine, 1 multi-vitamin, 1g ester-C, 400IU vitamin E, 250mg ALA, 1g HMB(5g carbs/4g fiber, 23g protein, 1g fat)

1:00pm: 1 serving PF Recovery Formula, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:15pm: 5 squirts Lipoderm

3:00pm: 1/2 Lean Body MRP(11g carbs/0g fiber, 22g protein, 1g fat)

4:30pm:2 pop-tarts, 2.5oz pretzels(132g carbs/4g fiber, 10g protein, 13g fat)

6:30pm: 4 low-fat cupcakes(116g carbs/4g fiber, 8g protein, 6g fat)

7:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

10:00 2 cups Count Chocula, 1 cup milk(64g carbs/0g fiber, 10g protein, 3g fat)

10:15pm: 30mg zinc, 400mg magnesium

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 3352kcal
Carbs/Fiber: 559g/34.5g
Protein: 180g
Fat: 44g

Comments:
Pretty solid. Little low on protein, and I sorta didn't do a proper isocaloric morning, but I'm still conflicted about what to do on my half-refeed/half-diet day. I never know quite what I'm gonna do.


MISC. RECOVERY ISSUES
Solid 10 hours of sleep.

Blood&Iron
05-03-2002, 06:23 PM
GENERAL RAMBLINGS
I was gonna right something witty and exciting, but then I decided I am too lazy...


EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Hammer Strength Leg Extension
Tempo: 20-
Warm up: none
Work set: 200 x 5

Comments:
Added 10lbs. Still not sure if I'm in control here. Dammit. My left leg seemed to be a bit weaker, too. I'm just gonna ride this out for the last three workouts, though.

Hammer Strength Seated Leg Curl
Tempo: 20-
Warm up: none
Work set: 110 x 5

Comments:
Still really like this. Not too difficult, not too easy. Very good.

45 degree Leg Press
Tempo: 101
Warm-up: 180 x 8
Work-set: 580 x 5

Comments:
Actually, this turned out to be a bit heavy. Not sure why. I actually had to use my hands on my knees to get the weight up for the final two reps. Bleh. Of course, this is supposed to be a negative only workout, so maybe I'll just keep increasing the weight and use this to an advantage.

Hammer Strength Incline Press, performed unilaterally
Tempo: 21-
Warm-up: none
Work sets:
Left: 110 x 5
Right: 110 x 5

Comments:
Added 10 lbs per side. Fairly easy. Left side was a bit more difficult.

Chins - Supinated Grip
Tempo: 21-
Warm up: none
Work set: bodyweight+25 x 5

Comments
Kept this weight the same as last time. Sorta was doing a short concentric after I finished each negative so as to get my feet onto the crossbar below. I should just drop to the floor instead. Somewhat difficult, but not horribly so.

Dips
Tempo: 21-
Warm-up: none
Work-set: bodyweight+40 x 5

Comments:
Added 5lbs. I actually think I'm going a little too deep here. Still quite easy, though.

Hammer Strength Seated Row, performed unilaterally
Tempo: 21-
Warm-up: none
Work sets:
Right: 125 x 5
Left: 125 x 5

Comments:
Added 10lbs per side. Still lovin' this. I might just stick with doing negatives here all the time. Easy and I felt this completely in my lats(When I do full-reps, I feel a ton of bicep involvement.)

Hammer Strength Behind-the-Neck Press, performed unilaterally
Tempo: 21-
Warm up: none
Work sets:
Right: 100 x 5
Left: 100 x 5

Comments:
10lbs added to each arm--from the 1st session. Went back to the Hammer Strength Press cuz I hated the Magnum one so much. I really think I need someone helping me on this one. It's just impossible to lift the weight with both arms. I actually almost failed on the concentrics here. I'll try to grab someone I know and get 'em to help me next time.

Concentration Curl
Tempo: 21-
Warm up: none
Work set:
Right: 40 x 5
Left: 40 x 5

Comments:
+5lbs per DB. Easy. Really like these.

Reverse Pec-Deck
Tempo: 20X
Warmup: none
Work set: 125 x 5
Tested 5RM: 110 x 5

Comments:
5lbs more than last time. My form on the positive has deteriorated to a degree that I've decided that this, along with my other explosive concentric exercises, will probably be dropped for my final 3 sessions of this HST cycle. Pretty difficult.

Kneeling Shrugs
Tempo: 21X
Warm up: none
Work set: 70's x 5
Tested 5RM: 60's x 5

Comments
+5lbs per DB. had planned to switch to reverse shrugs, but had tossed my dipping belt back into my locker and was to lazy to go and get it again. Definitely switching over at my next session though. ROM and form here were not up to par. Fairly easy, though.

Unilateral DB Wrist Curl
Tempo: 20-
Warm up: none
Work set:
Right: 60 x 5
Left: 60 x 5

Comments
+5lbs per DB. This simply puts too much stress on my wrists as I'm performing these. I'll either alter what I'm doing slightly or drop them next session.

Calf Raise(performed unilaterally on incline leg press)
Tempo: 20-
Warm up: none
Work set:
Left: 125 x 5
Right: 125 x 5

Comments
+12.5lbs. I still worried about this possible overstretching my achilles. I will probably drop this for the final 3 session. Not too difficult.

Power Crunch
Tempo: 21X
Warm up: none
Work set: 105 x 5

Comments
Slightly difficult.

Overall Comments:
Good workout. Clocked in at about 1 hour. Am fairly certain I will drop the bs explosive concentric stuff for the last three sessions as I simply think the potential for injury is too great. There all isolation exercises anyway, so I'm not too concerned.

DIET

10:00am 3 cups Count Chocula, 1 cup skim milk, 22g whey, 1g ester-C, 400IU vitamin E, 1 multi-vit, 500mg ALA(90g carbs/0g fiber, 33g protein, 4.5g fat)

12:00pm: 50mg ephedrine, 500mg caffeine, 1g HMB, 250mg ALA

12:20pm: 1 serving HSN Primer, 5g glutamine peptide, 5g creatine, 5g BCAAs(5g carbs/4g fiber, 23g protein, 1g fat)

1:00pm: 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

1:30pm: 1 serving Surge, 10g glutamine peptide, 5g creatine, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)


2:30pm: 3 low-fat cupcakes(97g carbs/3g fiber, 6g protein, 4.5g fat)

4:00pm: 1 Lean Body MRP(22g carbs/0g fiber, 45g protein, 1.5g fat)

5:30pm: 100g Ultra Fuel. 500mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

9:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

10:00pm: 4 cups Count Chocula, 2 cups skim milk(124g carbs/0g fiber, 19g protein, 4.5g fat)

10:15pm: 30mg zinc, 400mg magnesium, 1g HMB

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g carbs, 45g protein, 2g fat)

Totals:
Calories: 3988kcal
Carbs/Fiber: 716g/29.5g
Protein: 200g
Fat: 36g

Comments:
Solid.

MISC. RECOVERY ISSUES
9 hours of sleep.

Fart Barker
05-03-2002, 07:09 PM
Can you feel anything whilst on the ALA? Does it increase strength?

Blood&Iron
05-03-2002, 07:27 PM
Originally posted by Fart Barker
Can you feel anything whilst on the ALA? Does it increase strength?
Nein. I just take it on refeeds to help prevent extra carbs from "spilling over" into fat. It helps increase insulin sensitivity. If I take 500mg or so before a workout, I do get a better pump. But strength increases? Nope.

Blood&Iron
05-04-2002, 09:18 PM
GENERAL RAMBLINGS
A post to the HST forums and Bryan Haycock's response:


My original post to the HST forum
I'm nearing the end of my first HST cycle and have been quite happy with the results. Originally, I had intended to start bulking once I finished this cycle and came up with the following mix of HST and an Arnold routine as a sort of goof, but decided it actually looked like fun and might be worth trying. Lyle McDonald made an off-hand comment on MFW that one way HST could be used to bring up a lagging bodypart is to train that part 6x a week and everything else 3x a week. My arms and shoulders suck, and I was wondering if the following routine could possibly bring up those bodyparts. Or do you think the volume is simply too high. BTW, I had originally been intending to use a topical 1-test product and be bulking while on this routine, but now it looks as though I'll still be dieting. Would it be a huge mistake, in your opinion, to try this?(Either while bulking and/or dieting. Or with the addition of androgens.) I haven't seen you comment too much on the relationship of overall volume with regard to HST. Obviously, the following would involve ~4-5 hours in the gym per week. In every other way I'd adhere to the general principles of HST. Just curious as to your opinion. Thanks.

Routine A:
Upper Body(AM):
Chins
Incline DB Press
Hammer Strength or Bent-Over Row
Dips
Incline Flys
Machine Pullovers

Legs(PM):
Squat/Leg Press(alternating)
Leg Curl/Stiff-Legged Deadlift(alternating)
Leg Extension
Calf Raise
Weighted Crunch

Routine B:
Arms/Shoulders:
Hammer Strength Behind-the-neck Press
Lateral Raise
Reverse Pec-Deck
DB Shrugs
Standing BB Curls
Tricep Pushdown
Incline DB Curls
One-Arm Reverse Tricep Pushdowns
Reverse Curls
BB Wrist Curls
Reverse Wrist Curls

Monday: A
Tuesday: B
Wednesday: A
Thursday: B
Friday: A
Saturday: B



Bryan's response
I think (IMHO) that you have too many arm exercises in routine B. You might be better off doing more sets of fewer exercises. Just my opinion though. Pick one that really works for you and stick with it. Or simply alternate every other workout between 2 exercises, etc.

I would be careful to use bigger increments as well. Don't use less than 10 pound increments whenever possible if your volume is high.

Routine A looks great. If I were you, once again, this is just my opinion, I would probably do a second routine that looked something like this:

Routine B (1):
Preacher curls
tricep pushdowns
Lateral raise
Bent over laterals

Rountine B (2):
EZ bar or incline curls
Tricep extensions w/Ez bar
Lying one arm rear delt raises (on bench)
Military press or overhead press (can be hard on shoulders)

I would alternate between B(1) and B(2) every other "B" workout.



EXERCISE
Nope.

DIET

11:30am: 25mg ephedrine, 200mg caffeine, 1 cup Raisin Bran, 2 cup skim milk, 1 serving HSN Primer, 1oz cashews, 1 multi-vit(81g carbs/12g fiber, 50g protein, 16g fat)

3:00pm: 5 squirts Lipoderm-Y, 25mg ephedrine, 200mg caffeine, 2 Hollywood Cuts

4:00pm: 1 small packet tuna, 1oz cashews, 2g glucosamine HCL(7g carbs/1g fiber, 25g protein, 15g fat)

6:30pm:25mg ephedrine, 200mg caffeine, 2 Hollywood Cuts

7:00pm:grilled chicken sandwich, 1 salad, 1oz dressing(50g carbs/4g fiber, 27g protein, 25g fat)

10:00pm: 400mg magnesium, 30mg zinc

12:00pm: 2 cups skim milk, 2 scoops HSN Driver, 6 fish oil caps, 2g glucosamine HCL(34g carbs/8g fiber, 58g protein, 10g fat)

12:15am: 5 squirts Lipoderm-Y

Totals:
Calories: 1926kcal
Carbs/Fiber: 173g carbs
Protein: 160g protein
Fat: 66g fat

Comments:
Accidentally underate. Usually, I'd compensate, but tonight I just don't feel like it. Also, was too lazy to split up my ephedrine doses.

MISC. RECOVERY ISSUES
10 hours of sleep.

MonStar
05-05-2002, 12:59 AM
Blood&Iron-
Yo man when did you start the Liquid Clenbutrx? How do you like it? Kicks in fast huh! Awesome preworkout supplement if you ask me.

MS

Blood&Iron
05-05-2002, 09:02 AM
Originally posted by MonStar
Blood&Iron-
Yo man when did you start the Liquid Clenbutrx? How do you like it? Kicks in fast huh! Awesome preworkout supplement if you ask me.

MS
A sample 'syringe' comes in each box of my VPX MRPs. I had a couple lying around, so I figured I might as well use them. Don't you remember when I posted--in reply to one of your questions--about how crappy it tastes? Does kick in fast, though. I'll give it that.

=w=
05-05-2002, 11:36 AM
Originally posted by Blood&Iron
Don't you remember when I posted--in reply to one of your questions--about how crappy it tastes? Does kick in fast, though. I'll give it that.

Hahaha, I had one of those samples too and when I took it I got worried because at first I thought it had spoiled or somethign. It is without a doubt the worst tasting supliment EVER!!!! But you are right - you can deffinatley feel it.

Blood&Iron
05-05-2002, 05:25 PM
GENERAL RAMBLINGS
Well, one more week and my first cycle of HST will be done. I've very happy with my results and intend, after my mandatory week off, to start another cycle with my newly gained experience in HST. Hopefully I can avoid some of the kinks that popped up this time. I'm still fairly certain I'm will continue to diet, but I might try my 'Arnold' routine anyways(Which I had originally intended only to use if I was bulking.) since Haycock didn't lambast it as completely idiotic. It should be a lot of fun. Also, I am definitely looking far leaner these days than I ever have before. I almost have the elusive 6-pack I've always wanted; not quite, but almost. I think another 2 months of dieting will get me there.

Oh, something hilarious at the gym today. I'm walking back to the locker room after finishing my tedious turn on the treadmill and some guy comes up and says:
"Hey, is that you on the poster?"
"Huh", I said. "I don't think so. What poster?"
So he leads me to the front of the gym and points up at the wall. There, on the wall, is a huge 6 ft tall by 3 ft wide full-color poster of some dude, flexing his bicep with a container of creatine on his shoulder. It looks almost exactly like me. Actually, I have to look at it for a second to make sure it isn't; that I didn't participate in some photo-shoot, and subsequently get bonked on the head forgetting about the whole affair. It'll be funny if anyone else in my gym notices. Funnily enough, I've had things like this happen a number of times. When I lived in Sweden, while I was waiting at the post office, some girl rushed up, gave me a big hug and started talking with me as if we were good friends. I had to tell her that I wasn't who she thought I was. Then, a couple years ago, a co-worker asked if I lived in her apartment complex because she'd seen me around the premises. I told her, I'd never been in the area she was talking about. Apparently, I have a common face. I suppose nature is ever seeking perfection. That or it's all part of some insidious government conspiracy. As long as none of my doppelgangers go into gay-porn, I'm cool with 'em.



EXERCISE
30 minutes on treadmill set at 15 degree incline @ 3.4mph

Comments:
Uggh.

DIET

12:00pm: 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 25mg ephedrine, 200mg caffeine, 2 Hollywood Cuts, 250mg ALA, 1 serving HSN Primer, 5g glutamine peptide, 5g BCAAs(5g carbs/4g fiber, 23g protein, 1g fat)

1:00pm: 1 serving PF Recovery Formula, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:00pm: 5 squirts Lipoderm-Y, 2 Hollywood Cuts

3:00pm: 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

5:00pm: 2oz cashews, 1 Lean Body MRP, 25mg ephedrine, 200mg caffeine, 1 Hollywood Cuts, 2g glucosamine HCL(38g carbs/2g fiber, 57g protein, 30g fat)

6:30pm: 2 slices pizza(50g carbs/3g fiber, 15g protein, 10g fat)

8:00pm: 1oz cashews, 1 serving HSN Driver(12g carbs/5g fiber, 27g protein, 16g fat)

9:30pm: 400mg magnesium, 30mg zinc

10:00pm: 1 VPX Micellean MRP, 4 fish oil caps, 2g glucosamine HCL(22g carbs/7.5g fiber, 45g protein, 8g fat)

10:30am: 5 squirts Lipoderm-Y

Totals:
Calories: 2250kcal
Carbs/Fiber: 226g
Protein: 192g
Fat: 64.5

Comments:
Not great, but not horrible either.

MISC. RECOVERY ISSUES
8 hours of sleep.

Fart Barker
05-05-2002, 05:36 PM
Originally posted by Blood&Iron
As long as none of my doppelgangers go into gay-porn, I'm cool with 'em.I had to look up what a doppelganger was even though I kind of figured it out from it's context. According to this (http://webhome.idirect.com/~donlong/monsters/Html/Doppelga.htm), doppelgangers "can be mischievous and malicious". I'm afraid it won't be long before they start making gay pornos. :evillaugh

Blood&Iron
05-05-2002, 05:39 PM
Originally posted by Fart Barker
I had to look up what a doppelganger was even though I kind of figured it out from it's context. According to this (http://webhome.idirect.com/~donlong/monsters/Html/Doppelga.htm), doppelgangers "can be mischievous and malicious". I'm afraid it won't be long before they start making gay pornos. :evillaugh
I suppose that means I'll have to hunt them all down and kill them, ala the incredibly crappy Jet-Li movie "The One." I can always leave one of 'em alive and pin the crimes on him, getting him sentenced to death. Neat and tidy.

EDIT: Just as a preemptive measure, as people tend to be hypersensitive these days, the above is merely my dark, twisted sense of humor, not a sign of some menacing homophobia, as some might mistakenly think. It's sad I have to make this clarification, but I think it's necessary.

Fart Barker
05-05-2002, 07:48 PM
Hey! I just ordered 250 25mg Ephedrine HCL Tablets and some caffeine tabs too from D & E. Thanks for the link.

Blood&Iron
05-05-2002, 07:53 PM
Originally posted by Fart Barker
Hey! I just ordered 250 25mg Ephedrine HCL Tablets and some caffeine tabs too from D & E. Thanks for the link.
Dammit. It's pretty funny; I'm still kinda pissed at D&E cuz they won't break the stupid law and ship ephedrine to me in Michigan, and yet I'm sending them business.

Glad someone can get the good stuff. Actually, maybe kidney stones will be fun. I hear it's as close as a male can get to child-birth. I don't know how bonded I'll be to my kidney calculi, though.

Fart Barker
05-05-2002, 08:01 PM
I know how you feel about that stupid Guaifenesin crap. It really used to piss me off when I used to abuse cough syrup when all I really needed was the dextromethorphan hydrobromide.

MonStar
05-06-2002, 07:05 AM
I am wondernig B&I which style of HST did you go with, the zig-zag way or the gradual progression way.

Zig-zag Approach
Flat Bench
(15s) 135, 145, 155, 165, 175
(10s) 165, 175, 185, 195, 205
(5s) 195, 205, 215, 225, 235
Gradual Progression
Flat Bench
(15s) 155, 160, 165, 170, 175
(10s) 180, 185, 190, 195, 200
(15s) 205, 210, 215, 220, 225
I feel that the zig-zag way is better because personally I have tried the other approach - just inreasing and increasing the way through until you get your 5RM at the very end of the 6-weeks, and I didnt like it. Too close to failure, too often. With this zig-zagging approach your not taxing your CNS too much, which is a very important aspect of HST.

Which have you done, and which do you recommend and why?

MS

Blood&Iron
05-06-2002, 08:20 AM
Originally posted by MonStar
I am wondernig B&I which style of HST did you go with, the zig-zag way or the gradual progression way.

Zig-zag Approach
Flat Bench
(15s) 135, 145, 155, 165, 175
(10s) 165, 175, 185, 195, 205
(5s) 195, 205, 215, 225, 235
Gradual Progression
Flat Bench
(15s) 155, 160, 165, 170, 175
(10s) 180, 185, 190, 195, 200
(15s) 205, 210, 215, 220, 225
I feel that the zig-zag way is better because personally I have tried the other approach - just inreasing and increasing the way through until you get your 5RM at the very end of the 6-weeks, and I didnt like it. Too close to failure, too often. With this zig-zagging approach your not taxing your CNS too much, which is a very important aspect of HST.

Which have you done, and which do you recommend and why?

MS
I did the zig-zag, and the zig-zagging was even more pronounced that your example. I haven't tried the constant progression scheme; I think it would be difficult as my 15, 10, and 5 RM aren't hugely different. Personally, I agree that cycling down for a few workouts gives your body some time to recoup after the final workout in each mini-cycle. As for your PM, I will write something fairly in-depth about my take on HST, and modifications I might make next time. From my comments here, though, it should be obvious I really like it. I will be sticking to it as a core of my program for the foreseeable future(I'll always be trying new things, though, and going back to old-favorites like my Yates-brand HIT from time to time.)

Blood&Iron
05-06-2002, 04:50 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Hammer Strength Leg Extension
Tempo: 20-
Warm up: none
Work set: 210 x 5

Comments:
10lbs more than last time. I finally figured out why this felt like it might be too much weight; it is. In the top 1/3 of the movement anyway. It's fine for the rest of the ROM, so I'm continuing to increase the poundage. Only bad thing to this is it sorta hit up my tri's since I've got to do the concentric by pushing down on the weight before I can do the negative with my legs. But not too bad, all things considered.

Hammer Strength Seated Leg Curl
Tempo: 20-
Warm up: none
Work set: 120 x 5

Comments:
Very nice. Still not too difficult.

45 degree Leg Press
Tempo: 10-(1)
Warm-up: 180 x 8
Work-set: 600 x 5

Comments:
20lbs more than last time. Had to wait awhile as someone was using this. The rest, along with a bit of overconfidence, made me think I could pull this off, despite having had problems with 580 last time. Well, I got one rep, but the rest I used my hands on my knees to do the concentric and basically did negative only for the last 4 reps. I probably shouldn't have even bothered trying to do the positive here at all(BTW, the sled is about 120lbs which isn't included in the above poundage.)

Hammer Strength Incline Press, performed unilaterally
Tempo: 21-
Warm-up: none
Work sets:
Left: 120 x 5
Right: 120 x 5

Comments:
10lbs more per arm. Not too difficult.

Chins - Supinated Grip
Tempo: 21-
Warm up: none
Work set: bodyweight+30 x 5

Comments
Added 5lbs. Basically performed this rest/pause, as I didn't want to do the shortened concentric I was doing last time. Instead, I dropped to the floor after each rep, so I had a good 5s or so between them. Still kinda difficult.

Dips
Tempo: 21-
Warm-up: none
Work-set: bodyweight+50 x 5

Comments:
Added 10lbs. Still quite easy.

Hammer Strength Seated Row, performed unilaterally
Tempo: 21-
Warm-up: none
Work sets:
Right: 135 x 5
Left: 135 x 5

Comments:
10lbs more per arm. Kinda difficult and my concentration coulda been better. Don't know why, but while I was performing these for my left side, it felt like the callouses were gonna get ripped off my hand. Didn't really interfere with things, though.

Hammer Strength Behind-the-Neck Press, performed unilaterally
Tempo: 21-
Warm up: none
Work sets:
Right: 110 x 5
Left: 110 x 5

Comments:
10lbs more per arm. Got someone to help me this time, which really made this infinitely more manageable. Still fairly difficult, though.

Concentration Curl
Tempo: 21-
Warm up: none
Work set:
Right: 45 x 5
Left: 45 x 5

Comments:
5lbs more per DB. Still pretty easy, though.

Reverse Shrugs
Tempo: 101
Warm up: none
Work set: bodyweight+75 x 5

Comments
Did these instead of regular shrugs, but performed both the positive and negative for some stupid reason(Don't ask me why.) I was pretty hit up at this point so I don't think I was thinking all that clearly. Actually, just getting 3 25lb plates onto my dipping belt I was having a sorta Three Stooges episode. I was getting tangled up in the belt and having all sorts of problems. I guess I provided some amusement for other gym members anyway. Actual, performance of the exercise was pretty easy. I've never liked this exercise, but if I can remember to ONLY DO THE NEGATIVE next time, it should serve it's purpose well enough.

Reverse Pec-Deck
Tempo: 201
Warmup: none
Work set: 105 x 5
Tested 5RM: 110 x 5

Comments:
Knocked the weight back and used acceptable form(As opposed to the crap I was pulling last time.) I'll probably skip this entirely the next two sessions. Or just sit at this weight.


Unilateral DB Wrist Curl
Tempo: 20-
Warm up: none
Work set:
Right: 65 x 5
Left: 65 x 5

Comments
5lbs more per DB. Managed to make this a little less stressful on my wrists, but, nonetheless, I plan on dropping this for my final two sessions. Pretty horribly difficult. Pretty crappy form too.

Calf Raise(performed unilaterally on incline leg press)
Tempo: 20-
Warm up: none
Work set:
Right: 137.5 x 5
Left: 137.5 x 5

Comments
This worked pretty well this time. Fairly difficult.

Power Crunch
Tempo: 21X
Warm up: none
Work set: 110 x 5

Comments
Not all that difficult.

Overall Comments:
Could barely remember my name towards the end of this workout. Felt like I'd been hit by a train or something. I'm still sorta recovering. I'm seriously thinking about reducing the volume of my final two workouts, or eating above maintenance cuz otherwise I'm gonna really be suffering for my final two workouts.

DIET

5:00am 60g muesli, 1 serving HSN Primer, 1/2 cup skim milk(51g carbs/8g fiber, 33g protein, 4g fat)

10:00am: 2 eggs, 1 serving HSN Primer, 1/2 cup skim milk, 30g muesli, 1g ester-C, 400IU vitamin e, 1 multi-vitamin, 250mg ALA(30g carbs/6g fiber, 40g protein, 11g fat)

12:00pm: 50mg ephedrine, 500mg caffeine, 1g l-tyrosine

12:30pm: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA(5g carbs/4g fiber, 23g protein, 1g fat)

1:00pm: 25g Ultra Fuel, 250mg ALA(24g carbs/0g fiber, 0g protein, 0g fat)

2:00pm: 1 serving Surge, 10g glutamine peptide, 5g creatine, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:15pm: 5 squirts Lipoderm-Y

3:00pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts

3:30pm: 1 small packet tuna, 1oz cashews, 2g glucosamine HCL, 1g HMB(7g carbs/1g fiber, 25g protein, 15g fat)

5:20pm: 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts

7:00pm: 1 cup cottage cheese, 1oz cashews(17g carbs/1g fiber, 32g protein, 23g fat)

10:15pm: 30mg zinc, 400mg magnesium, 1g HMB

10:30pm: 2 servings HSN Driver, 4 fish oil caps(10g carbs/8g fiber, 42g protein, 8g fat)

Totals:
Calories: 2228kcal
Carbs/Fiber: 194g/28g
Protein: 220g
Fat: 63.5g

Comments:
Not bad. If I feel really hungry, I might eat something unscheduled; it'd probably be a good idea given today's fairly draining workout.

MISC. RECOVERY ISSUES
Woke up at 5am and couldn't fall asleep again for another hour. Bah. Total of about 9 hours of sleep.

The_Chicken_Daddy
05-06-2002, 05:29 PM
Dude, it beats my 3 hours! :eek:

Blood&Iron
05-07-2002, 08:13 PM
GENERAL RAMBLINGS
NOpe

EXERCISE
30min on treadmill at 15 degree incline at 3.3mph

Overall Comments:
Bleh.

DIET

9:00am 1 serving HSN Primer(5g carbs/4g fiber, 23g protein, 1g fat)

10:30am: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 2 Hollywood Cuts(50mg norephedrine, 200mg caffeine, 6mg Yohimbine HCL)25mg ephedrine HCL, 200mg caffeine(5g carbs/4g fiber, 23g protein, 1g fat)

12:15pm: 50g Ultra Fuel, 5g creatine, 500mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

3:30pm: 1 small packet tuna, 1oz cashews, 2 Hollywood Cuts, 12.5mg ephedrine, 100mg caffeine, 2g glucosamine HCL(7g carbs/1g fiber, 25g protein, 15g fat)

------------------------------REFEED BEGINS-------------------------------

4:00pm: 3oz caramel corn, 3oz pretzels(158g carbs/5g fiber, 8g protein, 5.5g fat)

6:00pm: 2 low-fat cupcakes(58g carbs/2g fiber, 4g protein, 3g fat)

6:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA, 400IU vitamin E(159g carbs/15g fiber, 37g protein, 16.5g fat)

9:00pm-10:00pm 120g Count Chocula, 8 cups skim milk, 500mg ALA(176g carbs/0g fiber, 52g protein, 4g fat)

10:00pm: 30mg zinc, 400mg magnesium


Totals:
Calories: 3561kcal
Carbs/Fiber: 617g/32g
Protein: 172g
Fat: 45g

Comments:
Bit low in protein, but okay. Maybe I'll have an extra shake before bed.

MISC. RECOVERY ISSUES
8 hours sleep.

Fart Barker
05-08-2002, 05:10 PM
I'm sure this has been brought up somewhere before. Have you ever thought about an HST routine where for example you would increase your reps every week and stay at the same load? For example, let's say my max squat is 100 for 15 reps and then for week 1 I'll do 100 x 8, week 2 would be 100 x 9, and for the 8th week do 100 x 16. Does that make any sense at all? Dumb idea?

thalapathi
05-08-2002, 05:41 PM
B&I- I was doing some surfing and found this article about Guaifenesin. Check it out and let me know of your opinion. Though the article pretty much concluded what you had already said in your journal, it has some more references you might be interested in checking out .
http://www.drumlib.com/dp/000015.htm

Blood&Iron
05-08-2002, 06:29 PM
Originally posted by Fart Barker
I'm sure this has been brought up somewhere before. Have you ever thought about an HST routine where for example you would increase your reps every week and stay at the same load? For example, let's say my max squat is 100 for 15 reps and then for week 1 I'll do 100 x 8, week 2 would be 100 x 9, and for the 8th week do 100 x 16. Does that make any sense at all? Dumb idea?
You would be increasing TUL--provided you weren't increasing your tempo--but not load. The reason HST cycles down reps going from 15->10->5 is so that load is constantly increasing for the entire 8 weeks. This is very important, according to Bryan Haycock, when it comes to maximizing hypertrophy. Unfortunately, the scheme you've presented above would not fulfill this requirement. But I don't think it's necessarily a bad idea, perhaps simply not optimal; you could always give it a try.

Blood&Iron
05-08-2002, 06:40 PM
Originally posted by thalapathi
B&I- I was doing some surfing and found this article about Guaifenesin. Check it out and let me know of your opinion. Though the article pretty much concluded what you had already said in your journal, it has some more references you might be interested in checking out .
http://www.drumlib.com/dp/000015.htm
Thanks. Actually, I hadn't given much thought to guaifenesin's effect on the bioavailability of ephedrine. I assumed it had no effect. Good to know that's pretty much the case. My only real concern was the issue of kidney stones. The only article they reference with regard to this issue, I've already read. If you recall, I typed out it's conclusion in one of my journal entries a month or two ago. I actually found another abstract about this subject--which apparently the author of this article missed--but I would have had to make a request for an intra-library loan, as U of M does not carry the journal which published the article; that was simply too much trouble for me.

Blood&Iron
05-08-2002, 08:07 PM
GENERAL RAMBLINGS
Nope.


EXERCISE
Notes:
1)Tempos are in eccentric-static-concentric order. So 301 means a 1s positive, no contracted hold, and a 3s negative

2)I took EC before this workout.

Hammer Strength Leg Extension
Tempo: 20-
Warm up: none
Work set: 220 x 5

Comments:
+10lbs. Fairly difficult.

Hammer Strength Seated Leg Curl
Tempo: 20-
Warm up: none
Work set: 135 x 5

Comments:
+15lbs. Still reasonably easy.

45 degree Leg Press
Tempo: 20-
Warm-up: 180 x 8
Work-set: 620 x 5

Comments:
+20lbs. Used my hands on my knees from the start, which I have not previously done. Actually, this works quite well--I wish I had done this from the beginning. Fairly difficult. Depth might have been a bit shallow.

Hammer Strength Incline Press, performed unilaterally
Tempo: 21-
Warm-up: none
Work sets:
Left: 135 x 5
Right: 135 x 5

Comments:
+15lbs per arm. Slightly difficult.

Chins - Supinated Grip
Tempo: 21-
Warm up: none
Work set: bodyweight+35 x 5

Comments
+5lbs. Shorter pause in between reps than last time. Fairly difficult.

Dips
Tempo: 21-
Warm-up: none
Work-set: bodyweight+70 x 5

Comments:
+20lbs. Quite easy.

Hammer Strength Seated Row, performed unilaterally
Tempo: 21-
Warm-up: none
Work sets:
Right: 160 x 5
Left: 160 x 5

Comments:
+25lbs per arm. I actually think this was a bit too large of a jump. Form suffered a bit because of this. Very difficult.

Hammer Strength Behind-the-Neck Press
Tempo: 101
Warm up: none
Work sets: 180 x 5

Comments:
Since I was unable to find someone to help me this time, and didn't want to muck around with trying to do this by myself I dropped the weight from 110 per arm to 180 for both. This was actually my tested 5RM from the beginning of this HST cycle. In my journal entry from that test session I noted it was VERY difficult. Actually, this time it was only moderately difficult. So a definite strength improvement.

Concentration Curl
Tempo: 21-
Warm up: none
Work set:
Right: 50 x 5
Left: 50 x 5

Comments:
+5lbs per DB. Somewhat difficult.

Reverse Pec-Deck
Tempo: 201
Warmup: none
Work set: 110 x 5

Comments:
+5lbs. Kept my form decent here. This was my tested 5RM. Not to failure.

Kneeling Shrugs
Tempo: 212
Warm up: none
Work set: 50's x 5

Comments
Just a light set. I was actually going to skip this entirely but decided to simply use a light weight and really focus on ROM and form.

BB Wrist Curl
Tempo: 202
Warm up: none
Work set: 105 x 5

Comments
Again, switched back to full movement performed with both arms simultaneously. I only got 4 reps with this weight when I tested my 5RM, so definite strength improvement here.

Calf Raise(performed unilaterally on incline leg press)
Tempo: 20-
Warm up: none
Work set:
Left: 150 x 5
Right: 150 x 5

Comments
+12.5lbs per leg. Okay. ROM might have been a bit short.

Power Crunch
Tempo: 21X
Warm up: none
Work set: 120 x 3

Comments
+10lbs. Too big of a jump. I only ended up getting 3 reps.

Overall Comments:
Good workout.

DIET

9:00am 3 cups Count Chocula, 1 cup skim milk, 22g whey, 1g ester-C, 400IU vitamin E, 1 multi-vit, 500mg ALA(90g carbs/0g fiber, 33g protein, 4.5g fat)

12:00pm: 50mg ephedrine, 500mg caffeine, 1g HMB, 250mg ALA

12:20pm: 1 serving HSN Primer, 5g glutamine peptide, 5g creatine, 5g BCAAs(5g carbs/4g fiber, 23g protein, 1g fat)

1:00pm: 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

1:30pm: 1 serving Surge, 10g glutamine peptide, 5g creatine, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:30pm: 2 pop-tarts, 1 cookie, 250mg ALA(100g carbs/1g fiber, 6g protein, 18g fat)

4:00pm: 1 Lean Body MRP, 3oz caramel corn(103g carbs/0g fiber, 47g protein, 4.5g fat)

6:00pm: 2 low-fat cupcakes(54g carbs/2g fiber, 4g protein, 3g fat)

7:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA(159g carbs/15g fiber, 37g protein, 16.5g fat)

10:00pm: 4 cups Count Chocula, 2 cups skim milk(124g carbs/0g fiber, 19g protein, 4.5g fat)

10:15pm: 30mg zinc, 400mg magnesium, 1g HMB

10:30pm: 1 VPX Micellean MRP(22g carbs/7.5g carbs, 45g protein, 2g fat)

Totals:
Calories: 4500kcal
Carbs/Fiber: 756g
Protein: 244g
Fat: 55.5g

Comments:
Bit high across the boards, but I figure I can use the extra calories since supposedly the negative portion of HST is when the most growth would occur(If I wasn't dieting.)

MISC. RECOVERY ISSUES
8.5 hours sleep.

Fart Barker
05-08-2002, 08:16 PM
Count Chocula..... good stuff Maynard!

Blood&Iron
05-08-2002, 08:22 PM
Originally posted by Fart Barker
Count Chocula..... good stuff Maynard!
Ahh, yes. One of the joys of 'refeeds' Any cereal with three kinds of marshmallows and Hershey's chocolate has to be good. I never got the stuff as a kid; my parents got crappy hippy cereals. Now I get to eat a box every 3-4 days.

MonStar
05-09-2002, 06:36 AM
4:00pm: 3oz caramel corn, 3oz pretzels

Hehe, nice tasting stuff here man huh? When I was refeeding I used to eat Rold Gold Cracker Barrell cheese flavored pretzels. Only 1g of fat per 1 oz. Tasted incredible man, you might wanna try them.. :p:p

MS