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Fart Barker
05-09-2002, 06:05 PM
I called D&E up because I usually get an email when I order something online saying it's on the way. They said the order is postponed until I mail a copy of my driver's license and social security card because of the ephedrine. Dammit, I was hoping to get it by this weekend. :(

Blood&Iron
05-09-2002, 06:22 PM
Originally posted by Fart Barker
I called D&E up because I usually get an email when I order something online saying it's on the way. They said the order is postponed until I mail a copy of my driver's license and social security card because of the ephedrine. Dammit, I was hoping to get it by this weekend. :(
Yup. 'Tis the only way you can get it, unfortunately. I would have thought you would have gotten an email, though. They sent me one after I ordered saying they couldn't ship pure ephedrine to me since I live in Michigan. To say I was pissed would be an understatement.

Blood&Iron
05-09-2002, 06:37 PM
GENERAL RAMBLINGS
Found out today that the guy who does my bodyfat tests took off for Europe for the next 3 weeks. Goddamit. I really wanted a figure for the end of my HST cycle. I guess I'll just have someone else do it realizing it's essentially worthless. Other than that, nothing too exciting. A couple more veins visible in my shoulder and abs. They're all pretty faint though, so it's really not that impressive. Still kinda cool, though.

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

Overall Comments:
pffft.

DIET

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)

11:50am: 1 scoop PF Recovery Formula + 1 scoop Surge, 5g glutamine peptide, 5g creatine, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:15pm: 5 squirts Lipoderm-Y

12:30pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts

3:00pm: 1 small packet tuna, 1oz cashews, 2 Hollywood Cuts, 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts, 2g glucosamine HCL(7g carbs/1g fiber, 25g protein, 15g fat)

4:30pm: 1oz cashews, 1/2 VPX Micellean MRP, 2g glucosamine HCL(18g carbs/5g fiber, 28g protein, 15g fat)

7:30pm: 2oz whole wheat pasta, 2oz regular pasta, 3 cups marinara sauce, 25g parmesan cheese(109g carbs/17g fiber, 32g protein, 18.5g fat)

9:00pm: 1 cup cottage cheese(10g carbs/0g fiber, 26g protein, 9g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 1/2 VPX Micellean MRP, 6 fish oil caps(11g carbs/4g fiber, 22g protein, 7g fat)

Totals:
Calories: 2167kcal
Carbs/Fiber: 210g/31g
Protein: 181g
Fat: 67g

Comments:
Not too bad.

MISC. RECOVERY ISSUES
8 hours sleep.

Blood&Iron
05-10-2002, 05:24 PM
GENERAL RAMBLINGS
Well, I'm done. Don't have the energy at the moment, but in the next day or two I'll write a fairly extensive piece on HST. What I liked, what I didn't, what worked and what didn't. I'm very happy with my results and after my week of scheduled detraining,--during which I might or might not make journal entries devoid of anything useful as I did last time--plan to begin my next cycle. At the moment, I am seriously leaning towards my Ahhhhnold/HST hybrid routine. Yes, you lucky souls out there might get to experience the Schwarzeneggerization of B&I. I figure since Haycock didn't condemn the routine as idiotic, and even said part of it looked great and the fact that it would be a ton o' fun, I will probably give it a shot. I'm also seriously considering doing a mini-bulk for the first 2 weeks during the 15's(I felt I had the best results during the 15's and 10's) as it'd be nice to put on a little muscle after so many weeks of dieting. I might also kick in my One and some topical 4-AD to really put some size on my arms. We'll see what I decide.


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: 225 x 5

Comments:
I've decided to include the 10lbs from the thick bar I use, that I normally ignore(Don't ask me why.) Anyways, this represents an improvement of about 10lbs over my tested 5RM from the beginning of this HST cycle. Form was a bit crappy, i.e. powerlifting-like, but probably no worse than the original time I tested this.

Stiff-Legged Deadlift
Tempo: 202
Warm up: bar x 8
Work set: 245 x 5

Comments:
Again, the above figure includes the fact that I use a 55lb bar on these two exercises. Still 10lbs more than my tested 5RM from the beginning of this HST cycle.

Hammer Strength Incline Press
Tempo: 10X
Warm-up: 90 x 6
Work sets: 270(in plates) x 2

Comments:
I was performing this exercise regularly back while bulking--many moons ago--and this is actually about the same as my best performance, so no significant loss of strength from when I weighed 217.

Hammer Strength Bench Press
Tempo: 414
Warm up: none
Work set: 180(in plates) x 4

Comments:
Decided to do this on the spur of the moment as the TUL from the previous exercise was so short. Rep 4 was pretty difficult.

Chins - Supinated Grip
Tempo: 10X
Warm up: none
Work set: bodyweight x 6

Comments
Only got 5 reps during my 5-rep test, but that was with 10lbs around my waist and 2-3 pounds more blubber on me.

Dips
Tempo: 10X
Warm-up: none
Work-set: bodyweight+50 x 3

Comments:
I had been consistenly getting only 2 reps with this weight(ALthough, I weighed 10 lbs more at the time.) It took quite a bit of struggling but I hit 3 this time. Cool.

Hammer Strength Seated Row
Tempo: 202
Warm-up: none
Work sets: 180 x 5

Comments:
Thought about going heavier here, but decided to just make sure I was using a nice, reasonably slow tempo and good form, and see how many reps I could get. My tested 5RM was higher but I was using a faster tempo and crappier form, so I don't think I lost appreciable strength here.

Hammer Strength Behind-the-Neck Press
Tempo: 10X
Warm up: none
Work sets: 190 x 4

Comments:
180 was I have to admit fairly difficult last time, although not agonizingly so. I think this repesents a strength increase(It's 10lb more than my tested 5RM, but I rep less, and a slightly faster concentric.)

Incline Curls
Tempo: 211
Warm up: none
Work set: 35's x 4 + 25's x 2

Comments:
Actually hit 5 reps at this weight prior to beginning my the negative microcycle, but never properly tested this with my other 5RM. Did an extra drop set with the 25's cuz I felt like it.

Reverse Pec-Deck
Tempo: 202
Warmup: none
Work set: 90 x 5

Comments:
Dropped my weight back a bit, and really focused on form and an extended ROM. Not too bad.

Kneeling Shrugs
Tempo: 212
Warm up: none
Work set: 55's x 5

Comments
Same deal as the previous exercises. More of just doing what I felt like. Focus was on form and ROM, and not on weight.

BB Wrist Curl
Tempo: 202
Warm up: none
Work set: 110 x 2

Comments
I got 5 reps at 105 at the last session, and was pretty confident I'd hit 5 again. For some reason, though, this felt incredibly heavy from the first rep. I struggled mightily to hit 3 but it wasn't happening.

Calf Raise, performed on incline leg press
Tempo: 202
Warm up: none
Work set: 250 x 3

Comments
More weight than I've ever used here, but only 3 reps. So-so.

Power Crunch
Tempo: 202
Warm up: none
Work set: 90 x 7

Comments
Quite good. I think this is a PB in terms of reps at this weight, with this tempo.

Miscellanous Curl and Tricep Extension Jockeying
Ez-bar Curl: 40 x 15, immediately followed by
Reverse Curl /w false grip: 25 x 15, immediately followed by
Ez-bar Curl: 25 x 15, immediately followed by
Tricep Ext: 80 x 15 + drop set(60 x 15), immediately followed by
Ez-bar Curl: 25 x 10, immediately followed by
Reverse Curl: 25 x 10

Comments:
Cuz I felt like it, okay? I wanted to see what I looked like with really pumped up arms. Actually, pretty impressive(for me.) Leave me alone, goddamit.


Overall Comments:
Decided not to do negatives for a couple of reasons. One, I was kinda sick of them and wanted to have some fun; this is my last workout for the next 9 days. Also wanted to sorta see where my strength was at in comparison to at the beginning of my HST cycle. Quite happy with the results and had a very fun time with this workout; especially my mini-curlathon. I was looking positively Schwarzeneggerian afterwards; I swear to freakin' GOd. For once my arms didn't look crappy and out of proportion to the rest of my body.

DIET

ehh...no

Comments:
Kinda am doing a pseudo-refeed, but since this next week is my scheduled detraining I'm getting an early start on NOT recording my diet.

MISC. RECOVERY ISSUES
9 hours of sleep.

thalapathi
05-10-2002, 09:52 PM
B&I- Congrats on the completion of the HST cycle. I am in week 4 myself and am enjoying it. Looking forward to reading your summary piece on HST.

Blood&Iron
05-11-2002, 04:22 PM
GENERAL RAMBLINGS

Okay, I briefly flirted with the idea of writing an honest-to-God article on HST. Not some off-the-cuff journal entry. But you know what, I'm lazy, so this is as good as it's gonna get. I don't think the long-windedness that would've resulted would've been all the entertaining anyways, so you should thank me that I went with brevity instead of my normal verbosity. Basically, just random comments:

General Comments:
1) I was dieting for my entire cycle--with the exception of my refeeds which occurred every 3-4 days. Hence, I didn't really gain any muscle, at least, I don't think so(I haven't had a final bf% test as the guy I normally have do it is currently in Europe on vacation.) I DO think HST helped to minimize muscle-loss, however. The bodyfat tests I had 2 weeks prior to beginning HST and 6 weeks in showed better results in terms of the ratio of fat to muscle lost than any other time period during the last 5 months of dieting. There are several confounding variables which make it difficult to say that HST-alone was responsible for this, but I believe it played a substantial role in these results.

2)I made slight strength gains and/or maintained my strength in pretty much every lift. This, despite the fact that I went to failure about once every two weeks. I had initially been very skeptical about training at less than full-bore. Just after I started lifting I came across cyberpump.com. It was the source for much of my initial 'education' in lifting. Prior to beginning my HST cycle I still essentially considered myself a HIT-guy(With some disagreements with HIT, and a general dislike of that camp's tendency towards dogmatism.) The one constant about my workouts was that I took every exercise to failure. What was the point, otherwise? HST, both in theory and in practice, has shown me this is not necessary and, in fact, is probably counterproductive.

3)I feel my best results were during the higher-rep periods, i.e. the 15's and the 10's. This may, in part, have been due to sarcoplasmic growth, but I do not think this the sole explanation. I was also probably 'primed' for higher-reps, as I had--with the exception of an occasionally longer TUL set--been sticking to pretty low reps for the better part of a year. The least productive period, IMO, was the 5's. The negatives, which most people have been skipping I think were quite worthwhile as well. I felt like I was actually growing during this period, but again without a bf% test I couldn't say for sure. The fact that I switched to unilateral movements also confounds the results a bit. But I do think the negatives are certainly worth doing. I'm not sure how my use of HMB affected things either, but I suspect it helped. I didn't, to my surprise, experience much in the way of soreness anywhere but in my triceps. Nor did I feel myself to be overtrained, despite my caloric deficit and the increased volume(vs. the first 6 weeks of HST) which resulting from my switch to unilateral movements(2 sets for every one)

4) While Bryan Haycock has recommended in his sample routines to alternate compound movements, I really didn't find this to be necessary. I suffered virtually no joint-pain/discomfort during the whole of my cycle. I did switch from performing squats at every workout, however. It was, as he suggested it might be, simply too much load for my lower-back. Alternating squats with the leg press, and stiff-legged deadlifts with leg curls is IMO a good idea. But for other movements, I think alternating unnecessary. I'm sure, however, that this differs from individual to individual.

Concerns/Dislikes/Things I'd do differently
1)I felt a bit underworked during the 5's. Since I was only performing one set of 5 reps for each exercise, and only 1-2 exercises per bodypart, the volume simply seemed, to me, to be too low. This is probably just because I didn't get pumped. In any case, just ignored this feeling. It is probably best to just deal with it. It's very easy, when one's intensity is 100%(meaning you're not going to failure) to add sets, and in all likelihood it would be a mistake to start adding volume willy-nilly. Still, on my next cycle I may add one or two light higher-rep warm ups for each bodypart. I'll see how I feel about it when I get there.

2)The fact that HST is pre-planned had, IMO, some negative consequences. Since I HAD to hit a certain target number of reps and since my load was pretty much always supposed to be increasing, my tendency was to speed up my tempo and loosen form. A very slight amount of this I think is acceptable, but I emphasis 'very slight' I was making compromises towards the end of the 5's that I think were quite ill-advised. I do not think I'll do this next time, as it presents both the risk of acute injury and longer-term damage to one's joints.

3)I like split-routines. I've gotta admit it. Full-body routines are cool too, but it's hard to focus on a single body part when you're doing everything at once. HST isn't quite as fun as doing push/pull/legs sorta thing. As the routine I've posted here indicates, I'd like to give a shot to a split HST routine. I do worry it'll lead to overtraining, but I think I may be able to pull it off.

Well, hardly authoratative, and probably not even all that useful to anyone, but that's it. For my part, I'm already counting the days until I can start my next HST cycle. Man, does strategic deconditioning suck.


EXERCISE
Nope.

DIET
9:00am-12:00amMiscelleneous food products...

Comments:
Tasted good, so hey...

MISC. RECOVERY ISSUES
9 hours of sleep.

The_Chicken_Daddy
05-11-2002, 04:57 PM
d-hude, I disagree. That is an excellent commentary, and i'd appreciate it if you expanded it into article form :) It would be great for the site.

Blood&Iron
05-11-2002, 05:56 PM
Originally posted by The_Chicken_Daddy
d-hude, I disagree. That is an excellent commentary, and i'd appreciate it if you expanded it into article form :) It would be great for the site.
I'll give it a shot since you asked and were nice enough to compliment me. Anything in particular you'd like me to address/go into more detail about?

BTW, I think I'd start from scratch rather than expand what I've written above. I wouldn't really want anything I've written here to be used as a sample of my writing ability--or lack thereof--as I generally rewrite every sentence a good two or three times, and here it's pretty much stream-of-consciousness(And I ain't using no spell-check neither.)

The_Chicken_Daddy
05-11-2002, 06:11 PM
Well obviously give a quick outline of the program and maybe some theory behind it. Any hiccups that occured along the way, the things you liked and disliked, things that you noticed and thing that were maybe supposed to happen but didn't. Improvements you'd suggest for it (and maybe tell bryan about them), whether you'd do it again etc...

MonStar
05-12-2002, 08:08 AM
2)The fact that HST is pre-planned had, IMO, some negative consequences. Since I HAD to hit a certain target number of reps and since my load was pretty much always supposed to be increasing, my tendency was to speed up my tempo and loosen form. A very slight amount of this I think is acceptable, but I emphasis 'very slight' I was making compromises towards the end of the 5's that I think were quite ill-advised. I do not think I'll do this next time, as it presents both the risk of acute injury and longer-term damage to one's joints.

Great point here B&I! I completely agree with this. Knowing that you have to hit a certain # of reps makes you concentrate more on the reps than your muscular contractions etc. I lose focus trying to count how many and everything like that. :rolleyes::rolleyes:

MS

=w=
05-12-2002, 08:11 AM
Great job B&I. I'd also be very interested in you writing an article on your experiences with the CID. I have hopped back on the CID, this time in attempt to lean gain with it. I am using the 36 hour diet 12 hour refeed protocol par mentions. I am getting ready for my 2nd refeed today (look out fruity pebbles and FF ice cream)

Jane
05-12-2002, 08:50 AM
I would be very interested in an article on CID as well. I think it could help a lot of our members, especially the ones who are starting to learn what a balanced meal is and how to count percentages, etc. Since it can be used to cut or bulk, it could help with a lot of different goals. You've already got the writing skills, and tons of information, AND personal experience. What are you waiting for? :)

Marcel
05-12-2002, 01:37 PM
Hey B&I wazzup? I have some questions for ya...

I'm gonna start a CID and I noticed that about 2 hours before working out you have a solid meal. Right before lifting weights you have about 23g pro and half-way through workout you have 25g carbs. Is that because of protein taking longer to digest then carbs??? Anyways I think it's a good idea there. Also I noticed the Surge post-workout which is great and I too will use.

Anyways I'm going to be taking in 2300 cals this week and adjust from there(190@13% or so). Expect to see me up in here all the time :D . Gracias amigo. Laterz

Blood&Iron
05-12-2002, 06:37 PM
Originally posted by Marcel
Hey B&I wazzup? I have some questions for ya...

I'm gonna start a CID and I noticed that about 2 hours before working out you have a solid meal. Right before lifting weights you have about 23g pro and half-way through workout you have 25g carbs. Is that because of protein taking longer to digest then carbs???

Yup. It takes about 1hr for the aminos from the protein to start hitting your bloodstream, but only 30min or so for an insulin response from the carbs. Timing it this way results in optimal levels of both right as your workout is winding down. The Surge is probably redundant, but I figure an extra shot of carbs and fast-acting protein sure can't hurt.



Anyways I think it's a good idea there.

It is, but I can't take credit for it; got it from Lyle McDonald. I'd eat more carbs(I was using 50g for awhile) but my calories are so restricted that I cut it back to 25g(along with restricting my carbs at breakfast) so I'd have some calories/carbs left for the rest of the day.

BTW, your stats sound pretty similar to mine. Think I'm around 13%bf at about 195lbs. Still got a couple more months of dieting to do. Though, as mentioned previously, I might do a mini-bulk for two weeks or so.

Blood&Iron
05-12-2002, 06:41 PM
Originally posted by =w=

Great job B&I. I'd also be very interested in you writing an article on your experiences with the CID.



Originally posted by Jane
I would be very interested in an article on CID as well. I think it could help a lot of our members, especially the ones who are starting to learn what a balanced meal is and how to count percentages, etc. Since it can be used to cut or bulk, it could help with a lot of different goals. You've already got the writing skills, and tons of information, AND personal experience. What are you waiting for? :)

Well, the people have spoken. I'll see if I can't write articles on my experiences both with HST and the CID. Hey, I've got to fill my time up with something this next week seeing a I won't be going to the gym. 'Taint promising nothin', but I'll give it a shot.

Blood&Iron
05-12-2002, 07:00 PM
GENERAL RAMBLINGS
Oh, this has nothing to do with anything, but I saw 'Spiderman' yesterday. Was very impressed. I wouldn't have bothered, but I've always loved director Sam Raimi. Favorite scene was when Spidey was trying to figure out how to shoot his webs; it was just classic Raimi. "Go web!" LMAO. Also, thought the cameos of 'the gang': Ted Raimi, Bruce Campbell, Lucy Lawless, and what I think was one by Stan Lee(Think he was on the balocony when the Green Goblin first attacks) were very cool. Feel the film was both thoughtful and intelligent--a rarity for a big budget picture. Probably the best film adapted from a comic I've seen. Fun stuff.


EXERCISE
None.

DIET

6g CLA
6g Fish Oil
A bunch of crap

Comments:
Okay, I've been eating kinda crappily the last couple of days. I'm gonna start watching things a bit more carefully so I don't balloon up in my week off. I haven't been too crazy, but I've eaten a fair amount of crap. I'm gonna be a little more conscientious this next week. No food weighing(Well, maybe a little) but I'll stick to reasonably healthy foods and small portions. I'm also going off EC for the week, and using CLA and fish oils.

MISC. RECOVERY ISSUES
8 hours of sleep.

Jane
05-12-2002, 08:09 PM
Originally posted by Blood&Iron
GENERAL RAMBLINGS
Oh, this has nothing to do with anything, but I saw 'Spiderman' yesterday. Was very impressed. I wouldn't have bothered, but I've always loved director Sam Raimi. Favorite scene was when Spidey was trying to figure out how to shoot his webs; it was just classic Raimi. "Go web!" LMAO.
My friend told me about that part! We were in the middle of physics, and the girl could not stop laughing just thinking of it. I'm going to see it this weekend I think. :)

Blood&Iron
05-12-2002, 09:20 PM
Originally posted by Jane

My friend told me about that part! We were in the middle of physics, and the girl could not stop laughing just thinking of it. I'm going to see it this weekend I think. :)
Actually, that bit might now be my favorite Raimi-moment, though they're are some in all of his movies.

"Don't touch that please, your primitive intellect wouldn't understand things with alloys and compositions and things with ... molecular structures." Ash, 'Army of Darkness'

Blood&Iron
05-13-2002, 05:43 PM
GENERAL RAMBLINGS
I was looking forward to coming on here and boasting of how I quit EC cold turkey and felt fine. But you know what, I feel like crap. Makes sense. I was taking almost 1g of caffeine a day(That's 10 cups of coffee in layman's terms.) and 75-100mg of ephedrine. I just feel like I'm an insect trapped in amber or something. Feel like complete crap. Bleh. I didn't notice so much Saturday or Sunday, cuz I didn't have to work and I was just lying around all day, but I found it very difficult to concentrate at work today. Actually, popped one tab of ephedrine I had with me, and had a couple of pops. Didn't really help. Uggh.

EXERCISE
None.

DIET

6g CLA
6g Fish Oil
A moderate amountb of crap

Comments:
Ehh...no comment.

MISC. RECOVERY ISSUES
9 hours of sleep.

MWB
05-13-2002, 06:22 PM
Don't go cold turkey! Try 3-5 grams of tyrosine, 3 grams of taurine and taper off caffien with tabs like vivarin or something. You will still see sides but less pronounced and you'll be able to function.

Fart Barker
05-13-2002, 06:54 PM
Had any headaches yet?

Blood&Iron
05-13-2002, 07:29 PM
Actually, it's already been 3 days. On both Saturday and Sunday I took one 200mg caffeine tablet at about 2 or 3pm. No real headaches. I'm pretty much okay. Just had difficult concentrating today and felt tired. Didn't really have any problems the previous two days. I should be fine by tomorrow.

Blood&Iron
05-14-2002, 02:53 PM
GENERAL RAMBLINGS
Weighed myself last night and came in at 200lbs. This morning it was 195. I don't look or feel any fatter than I did at the end of last week. Still can't make up my mind whether I should bulk for a couple of weeks, before I go back to dieting or not. I just can't make up my mind. I think if I ramp up my calories and use the One, when I go back to dieting I'm just gonna lose any extra muscle I gain anyways. Not sure, though. Pfft.

EXERCISE
None.

DIET

Just to give an idea, here's what I (unofficially) ate today:
9:00am: Raisin Bran, 1 cup skim milk
11:00am 1 cup skim milk, 22g whey
12:00pm: bag of pretzels, 6g CLA
1:00pm: Chicken and cheese quesadilla
2:00pm: 1/2 VPX MRP, 2 pop-tarts
4:30pm: small packet of tuna
5:00pm-bed: TBA

Comments:
I think I might start keeping track of things and cut out some o' the crap, i.e. the pop-tarts, tomorrow. I'll see how I feel.

MISC. RECOVERY ISSUES
9 hours of sleep. Feeling a less in the way of EC withdrawal, but I'm still a little groggy. Nothing too major, though.

The_Chicken_Daddy
05-14-2002, 03:04 PM
If you've been cutting for son long, then maybe a short bulk would help?

It'll help restore all your hormones to their original "settings". No doubt calorie deficit doesn't aid you in this quarter.

Blood&Iron
05-14-2002, 03:33 PM
Originally posted by The_Chicken_Daddy
If you've been cutting for son long, then maybe a short bulk would help?

It'll help restore all your hormones to their original "settings". No doubt calorie deficit doesn't aid you in this quarter.
I sorta figure that's what this week is doing. I'm probably eating at or slightly above maintenance, with much more carbs than I'd usually take in. My main worry is that if I bulk for two weeks and add in extra androgens, namely some One(Which if I did bulk, I'd most likely do.) and go back immediately to dieting after those two weeks were up, I would just end up losing more muscle than if I keep dieting. If I bulked, I'd at least hit 4000-4500kcal or so by the 2nd week, so I'd be going suddenly from 4500kcal to 2300, which would not be good. All of these problems could be solved if I wasn't impatient and was able to give things more time, but as I will probably be moving at about the the time my next HST cycle ends, I'm trying to time things with that in mind.

Marcel
05-14-2002, 03:45 PM
Keep dieting...you know you wanna. Besides you have been re-feeding and dieting freely some days so you can deal with it some more dude. :D

jock
05-14-2002, 06:45 PM
LOL- with regards to the stats B&I!

Blood&Iron
05-14-2002, 06:47 PM
Originally posted by jock
LOL- with regards to the stats B&I!
They're all legit. I SWEAR!!!

CBates
05-15-2002, 01:38 PM
B&I, sorry to clutter up your journal with this question, but I figured since I got the idea from your journal and you seem to know quite a bit about supplements, this would be a good place to ask. I see where you recommend taking an EC stack 6 times a day to get best results, but I also noticed you were making your own stack of it. I'm currently using Ripped Fuel since I have 2 whole bottles laying around from the past few months. I'm curious would it be pretty much the same to take 1 capsule 6 times a day, like one every 2 hours or so?

Blood&Iron
05-15-2002, 01:49 PM
Originally posted by CBates
B&I, sorry to clutter up your journal with this question, but I figured since I got the idea from your journal and you seem to know quite a bit about supplements, this would be a good place to ask. I see where you recommend taking an EC stack 6 times a day to get best results, but I also noticed you were making your own stack of it. I'm currently using Ripped Fuel since I have 2 whole bottles laying around from the past few months. I'm curious would it be pretty much the same to take 1 capsule 6 times a day, like one every 2 hours or so?
Yeah, that would be fine. Having gone through a couple of bottles of Ripped Fuel, though, I can say I didn't much care for it(I also posted part of a report which showed at least some tested batches to be seriously underdosed) But since you've got it lying around, might as well use it up.

CBates
05-15-2002, 01:49 PM
Also, sorry if the above wasn't all the way clear, but the reason why I'm asking is since Ripped Fuel has more added ingredients than if you just make your own EC stack.

Blood&Iron
05-15-2002, 01:51 PM
Originally posted by CBates
Also, sorry if the above wasn't all the way clear, but the reason why I'm asking is since Ripped Fuel has more added ingredients than if you just make your own EC stack.
It's still fine. Most of the extra ingredients don't do all that much anyways, IMO.

Marcel
05-15-2002, 02:26 PM
B&I - I remember when you posted about splitting up the EC dosages up to smaller more frequenent ones. I get the EC 'feel' better splitting it up throught the day with 10mg Ephedrine every 2 hours or so (usually end up at 60-70mg a day). Cool. MD6 is good stuff lemme tell ya.

Jane
05-15-2002, 02:29 PM
Wouldn't ripped fuel 6 times a day exceed some recommended limit or other?
My xen says max 4 capsules a day. :scratch:

Marcel
05-15-2002, 02:34 PM
Look at the ingredient labels...20mg ephedrine per 2 capsules. I you only take 1 capsule you only get 10mg. ya dig?

Blood&Iron
05-15-2002, 02:35 PM
Originally posted by Jane
Wouldn't ripped fuel 6 times a day exceed some recommended limit or other?
My xen says max 4 capsules a day. :scratch:
For whatever reason, Cytodyne is more careful in their recommendations of the max dosage. Ripped Fuel says, if I recall correctly, that you can take up to 6 a day. Xenadrine used to have the same recommendation, but they lowered it to 4--probably for liability issues. The 'established upper limit' for adult consumption of ephedrine is 100mg a day, which would be 10 caps of Xen, I believe.

Jane
05-15-2002, 04:42 PM
Thanks for the info! I think I'll take 6 a day then, one every two hours. :)

Blood&Iron
05-15-2002, 04:51 PM
GENERAL RAMBLINGS
Hi. My name is Bob and I'm a supp-aholic.

Dammit. I just blew WAY too much money on supps today. Here's what I got:

from www.hypertrophy-specific.com:
HSN Primer/Driver

from DPS:
Androspray(Topical 4-AD)
Phosphotidylserine
ALA
1 canister Surge
Vitamin C
HDT Fiber-psyll
1 box Lean Body MRPs

from the Protein Factory:
3lbs Vanilla Recovery Formula
2lbs Fruit Punch Recovery Formula
3lbs B&I Blend(50% Micellar Casein, 25% Egg protein, 25% calcium caseinate)

The Androspray and PS were sorta questionable. If I do my Arnold double-split insanity routine then I'll use them(combined with the One I purchased months ago), otherwise they'll just be sitting around awhile. Also, shoulda skipped the Primer/Driver; woulda saved about $35 if I'd just gotten everything from the Protein Factory. I get very goofy about these things sometimes; I think somehow something has magical properties(In this case fiber and fructoligosaccharides) I still think they're kinda overpriced. 'B&I Blend' is my knock-off version of Driver. I'll see how it compares on the taste front. It'll be missing the fiber and FOS, though. But I'm happy to support Haycock, so that's a plus.


EXERCISE
Ingenting.

DIET

6g CLA
6g Fish oils
Some food.

Comments:
Actually might have undereaten a bit today.

MISC. RECOVERY ISSUES
9 hours or so of sleep.

Fart Barker
05-15-2002, 04:58 PM
Hi Bob!

Thanks for sharing.

MonStar
05-15-2002, 08:55 PM
Blood&Iron-
Bob huh? Good to finally know your name. ;);) Anyway.. "1 box Lean Body MRPs" I saw this I had to ask, what flavor? The peanut butter is tasty as hell!! The choclate ice-cream or whatever is decent, but not as good as the peanut butter I dont think.

MS

Blood&Iron
05-15-2002, 09:07 PM
Originally posted by MonStar
Blood&Iron-
Bob huh? Good to finally know your name. ;);)

Nope, 'taint my name...for some reason I seem to recall--perhaps mistakenly--that everybody that attends an Al-anon meeting says his name is 'Bob'



Anyway.. "1 box Lean Body MRPs" I saw this I had to ask, what flavor? The peanut butter is tasty as hell!! The choclate ice-cream or whatever is decent, but not as good as the peanut butter I dont think.

MS
I ordered the Tropical variety pack. Sounded like an intersting change of pace. Tropical only comes in low-carb, though. I've tried chocolate, vanilla, and peanut-butter previously. Fav is vanilla. Then PB. Then chocolate. There all quite good, though. Nice and thin. Mix up the best of any MRP I've tried. I hate thick shakes(Although, HSN Driver is fairly thick if mixed with milk--which is what I do; I don't mind for some reason.)

MonStar
05-15-2002, 09:09 PM
Really? See with me as long as the shake tastes good I dont care how thick it is. I actually prefer a thicker shake - seems to fill me up a lot more for some reason.

MS

Jane
05-16-2002, 04:24 AM
What are the nutrition facts for that there PB mrp? I like thin shakes too :nod:
Thick=:drooling:

MonStar
05-16-2002, 05:17 AM
The nutrition facts for the peanut butter MRP are like 300 calories, 45g protein, 28g carbs, 1.5g fat. Something close to that I think. :cool::cool:

MS

rookiebldr
05-16-2002, 06:44 AM
Jane-
I'm with you, I like the thinner shakes. I've a few really thick MRP and it just take me too long to down them.

Blood&Iron-
I see you buy the PF recovery formula. Do you order it sweeten with anything or do you find it sweet enough? I have been using their post-training formula with a sweetener and need to place my next order but was think of switching to the recovery formula.

Blood&Iron
05-16-2002, 08:02 AM
Originally posted by rookiebldr

Blood&Iron-
I see you buy the PF recovery formula. Do you order it sweeten with anything or do you find it sweet enough? I have been using their post-training formula with a sweetener and need to place my next order but was think of switching to the recovery formula.
I've only ordered it once before; 5lbs of Vanilla recovery formala. Went with splenda. It's actually almost too sweet. You could probably get by with half or maybe no sweetener. But's it tastes so pukey because of the hydrolyzed whey, I didn't want to chance it. I got used to after awhile, but it still tastes pretty wretched(Especially compared to my beloved Surge.) I'm hoping Fruit Punch tastes better(HA!)

=w=
05-16-2002, 10:53 AM
Orange is my favorite (though I have only tried orange and vanilla).

Blood&Iron
05-16-2002, 10:56 AM
Originally posted by =w=
Orange is my favorite (though I have only tried orange and vanilla).
I remembered you having said that when I ordered, but I'm not a big fan of orange. If the fruit punch tastes like crap, I'll give the orange a shot next time.

=w=
05-16-2002, 02:05 PM
Originally posted by Blood&Iron

I remembered you having said that when I ordered, but I'm not a big fan of orange. If the fruit punch tastes like crap, I'll give the orange a shot next time.

Actually, I am really glad you are trying the fruit punch. I have wanted to try it the last few times I ordered but then I chickened out and went with old reliable orange.

Blood&Iron
05-16-2002, 02:12 PM
Originally posted by =w=


Actually, I am really glad you are trying the fruit punch. I have wanted to try it the last few times I ordered but then I chickened out and went with old reliable orange.
I'm probably not the best person to ask as I think the vanilla is pretty crappy tasting. Actually, though, sometimes it's not that bad. I wonder if it's not mixed completely and I'm getting more hydrolyzed whey on certain days(The days it tastes especially crappy.) Anyways, I'll let you know what I think.

thalapathi
05-16-2002, 04:42 PM
B&I-

Couple of questions about supplements. I am planning to add the following supplements to my diet for my next HST cycle. I am going to start the 5's tomorrow and after/during (when should I start?) s.d I want to start with the supplementation. I am on a very tight budget and so have the supplements on the order of importance. Let me know your opinion of the order.
1. MultiVitamin(Sams Club)
2. Fish Oil (Sams Club)
3. Protein Powder(proteinfactory.com)
4. EC stack. (netrition.com)
5. glutamine(proteinfactory.com)

Currently using : Multivitamin,Protein powder( optimum nutrition whey)

I have read the articles about casein being a far better protein source specially when cutting and looked up the protein factory site.
Could you tell me if there is any difference between Caseinate and Micellar Casein as there is a big price difference?

Thanks for your help.

Blood&Iron
05-16-2002, 05:37 PM
Originally posted by thalapathi
B&I-

Couple of questions about supplements. I am planning to add the following supplements to my diet for my next HST cycle. I am going to start the 5's tomorrow and after/during (when should I start?) s.d I want to start with the supplementation. I am on a very tight budget and so have the supplements on the order of importance. Let me know your opinion of the order.
1. MultiVitamin(Sams Club)
2. Fish Oil (Sams Club)
3. Protein Powder(proteinfactory.com)
4. EC stack. (netrition.com)
5. glutamine(proteinfactory.com)

Currently using : Multivitamin,Protein powder( optimum nutrition whey)

I'd put things in this order of importance:
1)Multi
2)protein powder
*2b)Maltodextrin/Dextrose
3)EC
*3b) Creatine
4)glutamine
5)fish oils

But frankly, if I did this again in a half hour, they might be ranked somewhat differently. Fish oils and glutamine would both be at the bottom, though. If you're really short on money skipping them should not make or break your diet.

As for saving money, stick with whey concentrate. Really Optimum is about as cheap as buying from the Protein Factory if you want concentrate. The Protein Factory is also a bit overpriced when it comes to glutamine peptide. You can get 2lbs of the stuff from DPS(AR Nutrition brand) for about $30. Only downside is it tastes really wretched, but any brand of glutamine peptide is going to be crappy tasting to a certain extent(AR is just particularly crappy tasting.)



Could you tell me if there is any difference between Caseinate and Micellar Casein as there is a big price difference?

Micellar casein is processed in such a way that certain delicate protein fractions that may be beneficial are preserved. Is it going to make a big difference? Probably not. Since money is an issue, just get calcium caseinate, and maybe mix in some egg protein(Both are about $5 a lb) Cottage cheese and milk are also good sources of casein which can obviate the need to buy any of the stuff. Really the idea of casein is to use it as an meal-replacement sorta thing. It's more for convenience than anything.

Also I'd pick up some maltodextrin or dextrose to add to your post-workout shake. Supposedly you can pick it up at wine-making stores for about $1-2 per lb(Don't know how much you need to buy to get these prices.) Also, creatine is quite cheap. Otherwise, things look solid.

I don't know how Sam's Club is in terms of prices, but I'd double check DPS to make sure it's actually cheaper. I really haven't seen better deals, than they have.

rookiebldr
05-16-2002, 07:20 PM
Originally posted by Blood&Iron

I've only ordered it once before; 5lbs of Vanilla recovery formala. Went with splenda. It's actually almost too sweet. You could probably get by with half or maybe no sweetener. But's it tastes so pukey because of the hydrolyzed whey, I didn't want to chance it. I got used to after awhile, but it still tastes pretty wretched(Especially compared to my beloved Surge.) I'm hoping Fruit Punch tastes better(HA!)

Thanks for the information. The Post Training formula also has hydrolyzed 520 whey + 25% CFM whey. I too have been sweetening it with splenda. I generally buy the glutamine peptides separately from PF and have not found any odd taste when added to the any of my shakes. One last thought, I have always mix my powders with milk. Maybe this could be why I've now become used to the taste hydrolyzed or not, glutamine or not. I'll need to try mixing the powder with water and see if the wretched taste occurs. I've got about one PF shake left before I run out so I'll need to decide tomorrow what to buy. Again thanks for the infor.

MonStar
05-16-2002, 07:55 PM
Blood&Iron-
I was wondering bro about the 6th workout in each HST microcycle. For example my 6th HST workout in the 15s - should it be to ALL OUT failure or just regular 15 reps? I am thinking that on some exercises I might pass 15 reps if I want to go to complete muscular failure. What do you think about this?

MS

Blood&Iron
05-16-2002, 08:30 PM
Originally posted by MonStar
Blood&Iron-
I was wondering bro about the 6th workout in each HST microcycle. For example my 6th HST workout in the 15s - should it be to ALL OUT failure or just regular 15 reps? I am thinking that on some exercises I might pass 15 reps if I want to go to complete muscular failure. What do you think about this?

MS
I don't think you need to kill yourself; if you want to, I don't think it will mess things up. Personally, I'd just shoot for 15 reps with your desired poundage. If you hit 15 and it's not that hard/not to failure, stop. If it's brutally difficult, still go for 15. It might vary from exercise to exercise. That's just my personal take, though.

MonStar
05-16-2002, 08:34 PM
Blood&Iron-
Okay man well see what happens. Because even though I am going for 340 on squats and thats a sh!tload of weight, I am thinking I might get 16-20 reps. MAYBE haha thats a big maybe.

MS

Blood&Iron
05-16-2002, 08:44 PM
GENERAL RAMBLINGS
I think I'm gonna keep dieting come next week. No mini-bulk. No insane double-split(Well, actually I might still do that. Probably not, though) I'll decide Monday morning.


EXERCISE
Nope.

DIET

6g CLA
6g Fish oils
Some food(Including a couple of Twinkies)

Comments:
Had some Twinkies today, of the regular variety. They actually didn't taste all that great. I was quite disappointed. It's been so long since I've eaten them; I was expecting something more.

MISC. RECOVERY ISSUES
9 hours of sleep.

MonStar
05-17-2002, 06:25 AM
How often are you refeeding B&I? I am doing a pretty low isocaloric diet everyday and then two nights a week refeed on low-fat foods for around 3-5 hours. Seems to work well so far. Its every 3rd and 4th night for me. Sort of like a binge but on low-fat foods so it doesnt effect me too much ya know?

MS

Blood&Iron
05-17-2002, 07:24 AM
Originally posted by MonStar
How often are you refeeding B&I?
MS
I have a 1.5 day refeed every 3-4 days. This week I'm not monitoring my diet since I'm in strategic deconditioning. I'm probably eating at, or slightly above, maintenance.

IceRgrrl
05-17-2002, 07:33 AM
Originally posted by Blood&Iron
Comments:
Had some Twinkies today, of the regular variety. They actually didn't taste all that great. I was quite disappointed. It's been so long since I've eaten them; I was expecting something more.

[/B]

LOL! I had some of the very same disappointment with foods that were childhood favorites...it's either selective memory or my tastes have changed :)

Blood&Iron
05-18-2002, 08:32 AM
GENERAL RAMBLINGS
A bit belated due to the board being down.

EXERCISE
Nope.

DIET

6g CLA
6g Fish oils
Some food

Comments:
Went about 6hours between breakfast and my next meal. I don't remember the last time I went that long without eating. Crap.

MISC. RECOVERY ISSUES
9 hours of sleep.

Blood&Iron
05-18-2002, 05:49 PM
GENERAL RAMBLINGS
I printed out a bunch of journal articles yesterday with the intention of reviewing the research behind HST. Only a couple are actually referenced by Haycock, but there's some interesting stuff in there. The best thing I've encounterd so far was this bit of 'Design and Procedure' from an article entitled 'Effects of a 7-day eccentric training period on muscle damage and inflamation':
'In order to ensure the subjects put forth their maximum effort, we instructed them to shout loudly during each eccentric contraction; at the same time, we gave subjects verbal encouragement throughout the experiment' I'm just envisioning some little skinny dude strapped down to a chair, with a lab-coat wearing scientist, clipboard in hand, shouting "It's all you, man! It's all you!" as the guy lowers the weight.


Saw the new Star Wars film. Quite underwhelming. Of course, after 'The Phantom Menace" I really wasn't expecting much. It was, IMO, as crappy or crappier than that film. What's amazing it how truly awful the acting is in the film. The only decent performance was turned in by Christopher Lee, who pretty much reprises his role as Saruman from 'Lord of the Rings'. I think George Lucas gets so worried about positioning his actors correctly in front of the green screen so all his nifty effects can be added later, than he fails to get them to turn in anything but completely wooden performances. I also thought the script thoroughly sucked. The dialogue sucked. The 'coincidences' sucked. Lucas is so desperate to have the beloved characters of Star Wars show up that he comes up with the most contrived, improbable connections that defy all believability.) Also, the script sucked. I don't understand why the hell he didn't hire someone like Laurence Kasdan, who did such a great job with 'Empire' and "Raiders of the Lost Ark" Most of the film was just individual people running around, by themselves, getting in fights. The dialogue was wooden and full of bad puns. He's truly beaten "I have a bad feeling about this." into the ground. He's so desperate to use the line that in 'Attack of the Clones' he has Obi-wan utter it during a fight. Uh, they're being attacked by huge praying mantis creatures; no sh*t Obi-wan has bad feeling about it. What really pisses me off, is the whole story of Anakin Skywalker turning to the dark side had such potential. These could've been really great dramatic films. Far more so than the original Star Wars. I think the biggest obstacle has been, and will continue to be, that Lucas has come to believe his own hype and now sees himself as a sort of modern Richard Wagner. He's directed and written both of the last two films. What made Empire--which to me is by far the best Star Wars film--great, is that there were a bunch of people bringing unique contributions to the story. Usually, art by committee is a horrible idea. But in the case of Star Wars, I think it's what made the originals so great. Or maybe it's just cuz I was 5 years old when I saw them, and I was completely uncritical. Who knows?

EXERCISE
Nope

DIET

6g CLA
6g Fish oils
Some food

Comments:
Pretty mediocre.

MISC. RECOVERY ISSUES
9 hours of sleep.

thalapathi
05-18-2002, 06:26 PM
B&I- I watched star wars yesterday too and I thought it was just ok. Not as good as the last three that first came out. But I had lost hope after episode1 which was totally boring. I thought this one and the next would be terrific as it would fix the middle and the most interesting pieces of the puzzle. the romance sequences anakin didnt seem to fit well with the movie too imho.
Yoda fighting was probably the cool thing.

BTW,when is your book on "HST ......" gonna be released !? :)

The_Chicken_Daddy
05-18-2002, 06:37 PM
So what did you think of the film, B&I? :)

Blood&Iron
05-18-2002, 07:29 PM
Originally posted by The_Chicken_Daddy
So what did you think of the film, B&I? :)
It's actually okay. There are a few cool moments. I'd say 2.5 out of 4 stars. Damn, I wanted to like it. I am the biggest Star Wars geek. I've probably seen 'The Empire Strikes Back' like 30-40 times. The original and Jedi, probably a good 20 times a piece. I remember when I saw the preview for 'The Phantom Menace', thinking how wretched it would be. But I went, and wanted so badly to like it. After seeing it once, I decided maybe if I saw it again, it would get better. Dammit. It had to be good; it was Star Wars. I even defended Jar-Jar Binks; "No, he's funny. Really." But after seeing it again on DVD a couple of months ago, I realized how truly mediocre it was. 'Attack of the Clones' is a bit better. Actually, I didn't care for the whole Yoda light-saber battle that seems to be exciting everybody else. Okay, so let me get this straight: Yoda hobbles around with a cane throught four movies, and then suddenly turns into Sonic the Jedi to kick the crap out of the bad guy, then when he's done he goes back to hobbling? Uh, okay. Just didn't buy it, as was the case with much of the film.

Blood&Iron
05-18-2002, 07:33 PM
Originally posted by thalapathi

BTW,when is your book on "HST ......" gonna be released !? :)
Probably never. I was thinking I'd be all scientific and stuff, but that looks like it'd be hard work and I'm far too stupid. Besides I don't really have the proper background. Plus Haycock's articles are pretty good as scientific articles. They're just kinda boring and dry. I probably should just stick to writing a more snazzy, readable summary of HST--which Haycock hasn't yet written--combined with my own experiences thus far. That, I could churn out pretty quickly I think.

jock
05-18-2002, 08:11 PM
you seem to know a lot about this HST stuff B&I so maybe you could help me clear something up. From looking at your journal when you hit the 4th microcycle you increases your poundages every workout. However, from reading about this from various sources i became somewhat confused so i posted this on the HST website:

Q:- I wonder if anyone could help me something i am a bit confused about. In a week i will begin the 4th microcycle of HST and i have some ideas about the way i will peform the exercises (since i workout alone). What i am confused about is do I increase the poundages on each workout. For example do i start the first workout with my 5RM and work up to my 2RM on the last workout. Or do I work back from my 2RM up to performing my 2RM on the last workout as in the other cycles. From some of the information i have read it also seems that you just perform your 2RM on each workout i.e. the same poundage. Please tell me which method would be correct. Many thanks
A:- You should use your 2RM for the whole two weeks. Do 1-2 concentric reps and then 3-4 more negatives. The weight is heavy enough that you don't need to raise it at all.

Sorry to take up space in your journal but i just wondered what your take on this subject is.

Blood&Iron
05-19-2002, 01:12 PM
Originally posted by jock
you seem to know a lot about this HST stuff B&I so maybe you could help me clear something up. From looking at your journal when you hit the 4th microcycle you increases your poundages every workout. However, from reading about this from various sources i became somewhat confused so i posted this on the HST website:

Q:- I wonder if anyone could help me something i am a bit confused about. In a week i will begin the 4th microcycle of HST and i have some ideas about the way i will peform the exercises (since i workout alone). What i am confused about is do I increase the poundages on each workout. For example do i start the first workout with my 5RM and work up to my 2RM on the last workout. Or do I work back from my 2RM up to performing my 2RM on the last workout as in the other cycles. From some of the information i have read it also seems that you just perform your 2RM on each workout i.e. the same poundage. Please tell me which method would be correct. Many thanks
A:- You should use your 2RM for the whole two weeks. Do 1-2 concentric reps and then 3-4 more negatives. The weight is heavy enough that you don't need to raise it at all.

Sorry to take up space in your journal but i just wondered what your take on this subject is.
Well, frankly, I just sorta did what I felt like. I didn't look around too much or reread Haycock's articles to see exactly what I should do. I just tried to keep what I was doing consistent with the principles of HST. One of the fundamentals of HST--although, of late there's been at least one person contesting this on the HST forum--is progressively increasing load. Just skipping to your 2RM's and using these weights for two weeks doesn't, consequently, make much sense. Since I had not predetermined my 2RM's I just used my final weight from the 5's and increased it by whatever I felt was a reasonable increase from the previous session for a given exercise. I was not working towards a set poundage. If you look at the HST caculator utility though, it has a single column for the negatives which would suggest that the above answer you received is 'correct' I prefer my method, though.

Blood&Iron
05-19-2002, 02:11 PM
GENERAL RAMBLINGS
Went out last night as I figured it was last chance to do so and not interfere with my lifting. Drank too much surprise, surprise(It's not very difficult when you never drink. I had about 10 drinks over the course of 2-3 hours.) When I got home last night I downed a couple of protein bars, and promptly spewed them back up. Uggh. What's weird is I don't get really stupid. That would take a reasonalbe amount of alcohol; I just get sick. Still feeling pretty shitty.

EXERCISE
Little bit of puking. Good abdominal workout.

DIET

6g CLA
6g Fish oils
Miniscule amount of food.

Comments:
So far I've eaten one protein bar. HA!

MISC. RECOVERY ISSUES
11 hours of horrible, alcohol disturbed sleep.

The_Chicken_Daddy
05-19-2002, 02:48 PM
Just wait until your next workout. every lift will progress by 10 reps and 100lb each :)

Marcel
05-19-2002, 02:51 PM
Blood...let me ask you a few questions about ALA...I ordered the ALA from beyond-a-century which comes in a bottle and you gotta measure it yourself...now should I just toss the measured ALA(probably 500mg) in my maltodextrin to drink half-way through my workout? Do you know if that would 'affect' the ALA? Or will it be just fine? Thanks.

Blood&Iron
05-19-2002, 03:52 PM
Originally posted by Marcel
Blood...let me ask you a few questions about ALA...I ordered the ALA from beyond-a-century which comes in a bottle and you gotta measure it yourself...now should I just toss the measured ALA(probably 500mg) in my maltodextrin to drink half-way through my workout? Do you know if that would 'affect' the ALA? Or will it be just fine? Thanks.
Should be just fine.

Marcel
05-19-2002, 04:43 PM
OK cool...I thought it would be just fine...since it is in cell-tech and other creatine products. Just making sure though.

Hey I also noticed you use ultra fuel correct? I was thinking of just buying malto and dextrose and mixing it up myself for my during workout carbs...i could add a packet of kool-aid and a lil pack of stevia for extra sweetness. I've been doing already minus the dextrose since i had some malto laying around. That way I can flavor it however I want to and save a lil cash. Sounds like a good idea huh? :D

Blood&Iron
05-19-2002, 06:28 PM
Originally posted by Marcel

Hey I also noticed you use ultra fuel correct? I was thinking of just buying malto and dextrose and mixing it up myself for my during workout carbs...i could add a packet of kool-aid and a lil pack of stevia for extra sweetness. I've been doing already minus the dextrose since i had some malto laying around. That way I can flavor it however I want to and save a lil cash. Sounds like a good idea huh? :D
I've thought about doing that myself. Depends on how much money it'd save me. Ultra Fuel is like $3-4 a lb, so it's not that expensive and it tastes pretty good. How's your home brew taste?

Marcel
05-20-2002, 12:13 PM
My home brew tastes just fine. I like it cuz I can add any flavor I want to it. BUT the flavor will improve once I make it 50dextrose/50malto since the dextrose is so sweet. It tastes good though.

You know what else I was thinking dextrose and malto are both $2.50 per pound, so I can make my own "Surge" How much faster do you think whey peptides are digested compared to cfm whey? Do you think the whey peptides make that much of a difference. I can get 3 of the 5 amino acids they put in it too.

Then again measuring it all out will take a while and it might be better just to buy it made. Or use on serving Surge after and during use my own brew.

Blood&Iron
05-20-2002, 12:30 PM
Originally posted by Marcel

You know what else I was thinking dextrose and malto are both $2.50 per pound,

Supposedly, if you buy your dextrose from a wine supply store, it's only .50 cents or so per lb(They sell it as 'corn sugar') I haven't actually confirmed this for myself, and I assume you gotta buy a sh*tload of the stuff to get this price. But I'm outta Ultra Fuel so I'm gonna take a look around pretty soon. If I gotta pay 2.50 per lb, though, I don't think the slight savings justify the extra effort involved.



so I can make my own "Surge" How much faster do you think whey peptides are digested compared to cfm whey? Do you think the whey peptides make that much of a difference. I can get 3 of the 5 amino acids they put in it too.

Protein Factory's Recovery Formula is the exact same as Surge and half the price, so that's one option. Tastes a lot crappier, though. Really, though, the few minutes that whey hydroslysate save in digestion time probably doesn't really make much difference. I use it anyway, though. I also don't think CFM whey really has much in the whey(HAR HAR) of benefits over concentrate, and it costs much more(In some ways, concentrate is actually superior as certain microfractions are lost when whey is processed into isolate.)

Marcel
05-20-2002, 05:04 PM
I guess the benefit of making your own would be that you can get exactly 50/50 of dextrose and malto in your drink. Ultra Fuel is all malto basically but I dunno how much more benefit the dextrose will do.

Protein Factory's Recovery formula is 50% malto 25%cfm whey and 25% hydro whey so I might as well make my own. Why don't they just make Surge cheaper! Oh well.

Blood&Iron
05-20-2002, 05:09 PM
Originally posted by Marcel

Protein Factory's Recovery formula is 50% malto 25%cfm whey and 25% hydro whey so I might as well make my own. Why don't they just make Surge cheaper! Oh well.
No, that's the Post-workout formula. The Recovery Formula is identical to Surge except that it uses maltodextrin and dextrose rather than just dextrose, has glutamine peptides rather than free-form glutamine, and it does not contain l-phenylalanine.

Marcel
05-20-2002, 05:14 PM
AHA! Found it. Hmm...this one sounds better. I might get this one...you have tried it yes? How did it compare to Surge? I know the taste sucks but recovery? and sorry for flooding your journal but I'm sure you don't mind do ya buddy? HA you can flood mine if you want once I start updating it.

Blood&Iron
05-20-2002, 05:18 PM
Originally posted by Marcel
AHA! Found it. Hmm...this one sounds better. I might get this one...you have tried it yes? How did it compare to Surge? I know the taste sucks but recovery? and sorry for flooding your journal but I'm sure you don't mind do ya buddy? HA you can flood mine if you want once I start updating it.
Works just as well. Maybe a bit better, actually. Although, I don't notice a huge difference from either. I still like 'em, though.

Oh, and I don't give a crap if you flood my journal; that's what it's here for. I like when other people post in here. If I wanted a clean one, I'd keep in offline as a Word document or something.

Marcel
05-20-2002, 05:30 PM
Cool. I will give it a shot then. That way all I will have to do is add ALA and I'll be set. What flavor did you have? True about the journal too. Cool.

Blood&Iron
05-20-2002, 06:24 PM
GENERAL RAMBLINGS
Well, alas, my beautful Arnold-inspired double-split routine is going to have to wait. After much deliberation and soul-searching I decided that it would be counter-procuctive to do it while dieting(Probalby counter-productive while bulking too, but hey...) So, I'm repeating the routine I used during my last HST cycle. If I--and I really can't foresee this happening--hit 10% bodyfat prior to starting the 5's I might switch to it and begin bulking. Both would be less than ideal, but I think I'd do it anyways.

Oh, got my order from DPS. Much to my dismay I found out I accidentally ordered the Neapolitan variety pack of Low Carb Lean Body MRP's rather than the Tropical one. And I was so looking forward to trying a Kiwi-flavored MRP. Dammit.


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: 212
Warm-up: bar x 8
Work-set: 95 x 15
Tested 15 RM: 145 x 15

Comments:
Not too difficult. Last cycle, I remember this as being much more of a struggle.

Stiff-Legged Deadlift
Tempo: 202
Warm-up: bar x 6
Work-sets: 95 x 15(w/ straps)
Tested 15RM: 145 x 15

Comments:
Actually, this was a bit more difficult than the squats, which is odd, as last cycle I noted the opposite. Somewhat difficult.

Incline DB Press
Tempo: 312
Warm-up: none
Work-sets: 25's x 15
Tested 15RM: 45's x 15

Comments:
Surprisingly, this was a bit difficult. Probably due to the tempo. Concentration wasn't quite what it could've been, but it was okay. Last cycle I remarked that doing 20 x 15 was ridiculously easy. This was not. Again, probably cuz of the tempo.


Assisted Chins - Supinated Grip
Tempo: 313
Warm-up: none
Work-set: -120 x 15
Tested 15 RM: -90 x 15

Comments
As with the incline DB press, due to the fact that I noted in my previous cycle that the weight I used was very, very easy I started with a slightly heavier weight this time(20lbs more) Not too much fatigue in my back, but my forearms were really getting tired from the long TUL(~1min 45s) I may use straps next time to alleviate this problem.

Assisted Dips
Tempo: 202
Warm-up: none
Work-set: -110 x 15
Tested 15 RM: -60 x 15

Comments:
Put the pin in the stack, jumped on and starting pumping away. Rep 5 or 6: 'Gee, this seems kinda difficult.'
Rep 8: 'Man, did I lose that much strength?'
Rep 11: 'Jesus, I'm not even gonna hit 15'
At which point I sped up my cadence to about 101. Finally hit 15 and it was just short of failure. Then I realized something. I'd just performed my old 15 rep max. DUH! GODDAMNIT!! I think this also ended up making my overhead press a bit more difficult than it should of been. This is especially ironic considering I spent about 45 minutes trying to make sure I wrote down the proper weight I wanted to use for each exercise today.

Seated Row
Tempo: 212
Warm-up: none
Work-set: 50 x 15
Tested 15RM: 100 x 15

Comments:
Very easy. Felt this a bit too much in my biceps, though.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 50 x 15
Tested 15RM: 100 x 15

Comments:
Kinda difficult. I suspect this would've been a good deal easier if not for my idiocy during the dips.

Incline DB Curl
Tempo: 202
Warm-up: none
Work-set: 12 x 15
Tested '15 RM': 20 x 13

Comments:
Fairly difficult. I decided to stick with this exercise even though it doesn't work very well for during the 15's due to difficult with being progressive. Probably should've used 10 or 8lbs instead. Oh well.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work-set: 35 x 15
Tested 15RM: 50 x 15

Comments:
Somewhat difficult. I remarked last time around, during my 1st workout in the 15's that this was very easy. Once again, my dipping fiasco mucked things up.

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

Comments
Slightly difficult; should've been very easy. I would guess the dipping just took a lot out of me, and I never fully recovered.

Wrist Curl
Tempo: 312
Warm up:none
Work set: 30 x 15
Tested 15RM: 45 x 15

Comments
Kinda difficult. Due, most likely, to my slow tempo and, yup, you guessed it, the dips.

Calf Raise(performed on incline leg press
Tempo: 202
Warm up:none
Work set: 50 x 15
Tested 15RM: 87.5 x 15

Comments
Slightly difficult. Not too bad, though.

Power Crunch
Tempo: 202
Warm up: none
Work set: 25 x 15
Tested 15RM: 50 x 15

Comments
Somewhat difficult. Just about the right, IMO.


Overall Comments:
Performing my previous 15RM for dips really f*cked everything up after that. Oh well. These things happen. Fairly difficult workout overall, which is an inauspicious beginning to things. Hopefully things will be a bit better next time.


DIET

9:00am: 1 packet oatmeal, 2 cookies, 22g whey, 1 cup skim milk, 1g ester-C, 400IU vitamin E, 1 multi-vitamin(43g carbs/4g fiber, 34g protein, 9.5g fat)

11:00am: 1 tablet VasoPro(25mg ephedrine HCL, 200mg guaifenesin), 1 No Doz(200mg caffeine)

11:20am: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA's(5g carbs/4g fiber, 23g protein, 1g fat)

11:20am-12:20pm Gatorade(31g carbs/0g fiber, 0g protein, 0g fat)

12:30pm: 1 crappy pre-made shake, 1g ester-c, 400IU vitamin E, 250mg ALA(40g carbs/4g fiber, 25g protein, 2g fat)

1:30pm: 12.5mg ephedrine HCL, 100mg caffeine, 2 Hollywood Cuts, 2g glucosamine HCL, 1 small packet tuna, 1oz cashews(7g carbs/1g fiber, 25g protein, 15g fat)

4:30pm: 12.5mg ephedrine HCL, 100mg caffeine, 2 Hollywood Cuts

5:00pm: 1 small packet tuna, 1oz cashews, 2g glucosamine HCL(7g carbs/1g fiber, 25g protein, 15g fat)

8:30pm: 1.5 cups marinara sauce, 2oz whole-wheat pasta, 25g parmesan cheese, 3g CLA(67g carbs/12g fiber, 28g protein, 20.5g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 1 Low-carb Lean Body MRP, 1 serving HDT Fiber-Psyll, 6 fish oil caps(26g carbs/12g fiber, 45g protein, 8g fat)

Totals:
Calories: 2279kcal
Carbs/Fiber: 205g/38g
Protein: 205g
Fat: 71g

Comments:
Not too bad. I always have counted my fiber grams as normal calories even though they shouldn't be. I sorta feel goofy now that I'm using a pure fiber supplement, but to keep things consistent I'm continuing to do so. Overall, not bad. I think I may need to up my calories, though. After a week of eating however much I wanted(Probably over 3000kcal or so per day) dropping back down to 2200 is probably both unnecessary and counter-productive. I was quite hungry for most of today. I don't want to make the same mistake I made when I initially started dieting, and drop calories to quickly(It lead to too much muscle loss) Tomorrow, I think I'll shoot for 2500kcal, and stay at that level until I think it necessary to drop back down again.


MISC. RECOVERY ISSUES
Only 8 hours of sleep(I'm trying to force myself to get up earlier in the morning. It sucks.)

Blood&Iron
05-20-2002, 06:27 PM
Originally posted by Marcel
Cool. I will give it a shot then. That way all I will have to do is add ALA and I'll be set. What flavor did you have?
Vanilla flavored with splenda. Tastes kinda crappy, but I sorta got used to it. One scoop of Surge and one of the PF stuff is a nice compromise between the two. I also just ordered some fruit punch flavored Recovery Formula. Hopefully it tastes better.

Fart Barker
05-20-2002, 06:31 PM
Originally posted by Blood&Iron
At which point I sped up my cadence to about 101.:evillaugh

Marcel
05-20-2002, 06:56 PM
I'm gonna try the fruit punch flavored kind too. I think it will be a nice change. Anyways laterz Blood.

MarshallPenn
05-21-2002, 01:35 PM
Originally posted by Blood&Iron

I can't function on much less than 8 myself. During school I'd sometimes only get five or six, and much hilarity ensued. One example: me and my partners on a large programming project found an error at 9pm on a Friday night. We then spent the next 8 hours 'fixing' it. At about 7am the next morning we realized there never was an error. Boy, was that funny(Note sarcasm.)

I've done that same exact thing. Wasn't as bad as eight hours though - more like 2-3... never was a bug in the first place!

Damn. Hate it when that happens.

Nice journal B&I, I'm going to start following it.

Blood&Iron
05-21-2002, 01:45 PM
Originally posted by MarshallPenn


I've done that same exact thing. Wasn't as bad as eight hours though - more like 2-3... never was a bug in the first place!

Damn. Hate it when that happens.

Nice journal B&I, I'm going to start following it.
Boy, this is old.

Actually, I didn't mind the 8 hours thing; that's happened a bunch o' times due either to an incomplete project specification or some other dumb thing. What sucked was that it was my Friday night and the project was due in a two days. Damn, I hated 'Operating Systems'

You program for a living?(I don't, but I've got the degree. Actually, I don't know what the hell I'm doing with my life at the moment.)

Thanks for the compliment, BTW. Good to have you.

MarshallPenn
05-21-2002, 01:55 PM
Yup - for a living, if you want to call it that. It's not much of one these days. That coupled with the words "margin call" haven't helped my lifestyle these days. You might even throw me into the "I don't know what the hell I'm doing with my life at the moment" thing as well.

Yeah - I pulled that post from way back, I am about 1/3 of the way through your journal -- very entertaining reading. I'll catch up soon!

MP

Blood&Iron
05-21-2002, 04:37 PM
GENERAL RAMBLINGS
Been going through a number of articles that Bryan references in his HST articles. Spent an hour or two last night just reading two. Can't say as I understand it all, but there's some really fascinating stuff in there. The few I've looked at so far have been mostly about eccentric exercise and the repeated bout effect. There are some really fascinating things that occur in term of markers of muscle damage and maximal force production at given intervals after a maximal test of eccentric force. I've already got a number of questions/ideas. I'll have to keep reading and see if I can figure out the answers myself; it's kinda difficult given that I don't really have the proper background. But we all gotta start somewhere. If I do end up writing an article, I'll submit it first to Haycock out of consideration. Plus my conclusions will probalby be complete crap, and it'd be good to know before I go announcing them. Then again, knowing me I'll just become lazy and not even finish. I sure hope not, though.

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

Overall Comments:
Boooooooooooooooooooooooooooooooooo...

DIET

10:00am: 15g whey, 5g glutamine peptide, 10g 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/0g fiber, 15g protein, 1g fat)

11:30am: 1 serving Surge, 10g glutamine peptide, 5g creatine, 3g CLA, 500mg ALA(50g carbs/0g fiber, 25g protein, 4.5g fat)

12:30pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts

1:30pm: 1 small packet tuna, 1oz cashews, 2g glucosamine HCL(7g carbs/1g fiber, 25g protein, 15g fat)

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

3:30pm: 1oz cashews, 1 Low-carb Lean Body MRP, 12.5mg ephedrine, 100mg caffeine(19g carbs/2g fiber, 48g protein, 15g fat)

4:30pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts

5:30pm: 60g Raisin Bran, 1/2 cup skim milk, 1oz cashews(60g carbs/8g fiber, 16g protein, 15.5g fat)

8:30pm: 2oz whole wheat pasta, 1.5 cups marinara sauce, 25g parmesan cheese(67g carbs/12g fiber, 28g protein, 17.5g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 1 Low-carb Lean Body MRP, 1 serving HDT Fiber-Psyll, 6 fish oil caps(26g carbs/12g fiber, 45g protein, 8g fat)

Totals:
Calories: 2432
Carbs/Fiber: 234g/35g
Protein: 202g
Fat: 76.5g

Comments:
As promised, up my calories a bit. Not too bad.

MISC. RECOVERY ISSUES
Couldn't sleep at all for some reason. Only ended up getting 4-5 hours of sleep. Very oddly, though, I didn't feel all that tired today. Weird.

Marcel
05-21-2002, 05:23 PM
yeaaaaa!*cheers*cardio is cool dude...you should try 30/90. Which would be 30 sec. all out sprints followed by 90 sec. jog/walk repeat it 15 times and then we will see if you are boooing or cheering! Serioulsy though by the 7th sprint or so you will be drenched in sweat heart pounding and will want to stop...but keep going...fun stuff.

Anyways I noticed you take a serving of surge after your cardio...I read about taking in Surge after cardio to halt muscle loss and SUPPOSEDLY it doesn't halt fat loss. I'm skeptical about that though because I thought maybe they say that just to get people to buy and use even Surge. Haha perhaps I will try Surge after my 30/90 sprints on my non-lifting days. Wait forget Surge I will use Recovery drink from Protein Factory instead! :D

Blood&Iron
05-21-2002, 06:04 PM
Originally posted by Marcel
yeaaaaa!*cheers*cardio is cool dude...you should try 30/90. Which would be 30 sec. all out sprints followed by 90 sec. jog/walk repeat it 15 times and then we will see if you are boooing or cheering! Serioulsy though by the 7th sprint or so you will be drenched in sweat heart pounding and will want to stop...but keep going...fun stuff.

I was doing this on an elliptical trainer for quite some time. I could only sprint maximally for about 20s before lactate accumlation really started messing me up--I simply couldn't move my legs fast anymore. One time I actually got my heart-rate up to 220 doing this. Yikes. But I don't think this is really suited for use with HST, as you're already training your legs three times a week. I think it would lead to overtraining. That's why I switched back to lower intensity stuff.



Anyways I noticed you take a serving of surge after your cardio...I read about taking in Surge after cardio to halt muscle loss and SUPPOSEDLY it doesn't halt fat loss. I'm skeptical about that though because I thought maybe they say that just to get people to buy and use even Surge. Haha perhaps I will try Surge after my 30/90 sprints on my non-lifting days. Wait forget Surge I will use Recovery drink from Protein Factory instead! :D
Normally, I'd just have Ultra Fuel, but I'm out. Although, I've been using my Protein Factory stuff on occasion after cardio. Since you're body is still recovering from the lifting session the previous day, it seems an optimal time to give it some extra nutrients; you sorta create a window of opportunity for it to go to muscle growth even though you haven't lifted that day. Seems that way, anyway. Could be wrong. You're right, though. T-mag probably just says to do that so they can sell more Surge. I really despise Biotest/T-mag, quite frankly. But they make a few decent products.

Marcel
05-21-2002, 06:25 PM
Blood I guess you are right about training Legs 3 times a week plus sprints will be overkill. Actually I train legs 1 a week and as soon as I added sprints I feel they actually have gotten bigger! Now I can't really confirm this because I didnt take measurements BUT my pants on the waist are fitting looser and the legs keep getting tighter. So that's a good indicator.

Over at T-mag I think John M. Berardi is awesome. I hope to have the same career he has. You know doing research and being in the whole bodybuilding scene. An expert on nutrition and the human body. Actually people at my school always ask me about working out and what I eat, etc. Even my teachers ask me about working out and nutrition. It's pretty cool actually. The funniest part people who dont know me ask me if I'm a. a model, b. a boxer, c. a wrestler, or d. a sprinter track athlete. So I'm pretty proud of myself you could say. I'm only 6 feet 185-190 but I have small joints, so I look bigger. Oh yea and I'm 18.

Anyways I remember you mentioned that if you didn't workout and diet you would be rather endomorphic and I can relate to that, so I think it's cool you do what you do. Keep up the good work buddy and you will get your 6 pack!

=w=
05-21-2002, 07:29 PM
Originally posted by Marcel
I'm gonna try the fruit punch flavored kind too. I think it will be a nice change. Anyways laterz Blood.

Ordered 5 more pounds today - stuck with 3 of 'the usual' (orange) and decided to take a gamble with the fruit punch for the other 2.

Blood&Iron
05-22-2002, 05:45 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.

Leg Press
Tempo: 212
Warm-up: 135 x 8
Work-set: 315 x 15
Estimated 15 RM: 395 x 15

Comments:
Last cycle I squatted at every workout in the 15's. It ended up being a bit too much for my lower back, so this time I'm alternating between leg pressing and squatting as I did during the 10's and 5's of last cycle. Decided to use a different leg press than I will in the 10's and 5's. I like this one much better than that crap Icarian 45 degree plate-loaded one, but it's a selectorized-plate machine and the max weight is actually probably a bit less than my 15RM. Warm-up was way too light. Work set wasn't too hard, but my quads and hamstrings were really burning and that's the point of the 15's, so not too bad.

Leg Curl
Tempo: 402
Warm-up: none
Work-sets: 60 x 15(w/ straps)
Increment from last session: N/A
Estimated 15RM: 100 x 15

Comments:
Decent burn. Slightly Difficult.

Incline DB Press
Tempo: 202
Warm-up: none
Work-sets: 30's x 15
Increment from last session: 5lbs per DB
Tested 15RM: 45's x 15

Comments:
Bit faster of a tempo than last time(Last time it was disoncertingly difficult for being the 1st workout of a microcycle) Decent burn. Somewhat difficult

Assisted Chins - Supinated Grip
Tempo: 313
Warm-up: none
Work-set: -110 x 15
Increment from last session: 10lbs
Tested 15 RM: -90 x 15

Comments
Okay concentration. Slightly difficult.

Assisted Dips
Tempo: 202
Warm-up: none
Work-set: -110 x 15
Increment from last session: 10lbs
Tested 15 RM: -60 x 15

Comments:
Though about skipping this entirely due to the fiasco of last workout, but decided to do it anyway. Slightly difficult. So-so concentration and burn.

Seated Row
Tempo: 212
Warm-up: none
Work-set: 60 x 15
Increment from last session: 10lbs
Tested 15RM: 100 x 15

Comments:
Pretty easy. Okay concentration.

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 60 x 15
Increment from last session: 10lbs
Tested 15RM: 100 x 15

Comments:
Last time this was a bit more difficult than it should have been; I was sure that nearly going to failure on the dips was to blame. Oddly, this was again a bit more difficult than I'd like. Maybe due to a fairly slow cadence.

Incline DB Curl
Tempo: 202
Warm-up: none
Work-set: 12 x 15
Increment from last session: none
Tested '15 RM': 20 x 13

Comments:
I use the same weight at several session for this, as my 15RM is so low. A bit faster tempo than last time, as it was a bit difficult then. So-so concentration and burn. Slightly difficult.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work-set: 37.5 x 15
Increment from last session: 2.5lbs
Tested 15RM: 50 x 15

Comments:
Would've increased this by 5lbs rather than 2.5, but it's a selectorized-plate machine and I couldn't find the proper rubber add on. Pretty easy. Okay concentration.

Kneeling Shrugs
Tempo: 202
Warm up: none
Work set: 30's x 15
Increment from last session: 5lbs
Estimated 15RM: 35 x 15

Comments
Duh. Messed up. I should not have increased this, but I haven't taken the time to right out the weights I'll be using for each session of this microcycle as I normally do. So I got messed up. Slightly difficult. Okay concentration.

Wrist Curl
Tempo: 212
Warm up:none
Work set: 35 x 15
Increment from last session: 5lbs
Tested 15RM: 45 x 15

Comments
Very easy.

Calf Raise(performed on incline leg press
Tempo: 202
Warm up:none
Work set: 62.5 x 15
Increment from last session: 12.5lbs
Tested 15RM: 87.5 x 15

Comments
Slightly difficult.

Power Crunch
Tempo: 202
Warm up: none
Work set: 30 x 15
Increment from last session: 5lbs
Tested 15RM: 50 x 15

Comments
Slightly difficult.


Overall Comments:
Not too bad of a workout, but as was the case last time things seemed a bit more difficult than they should be for this early in a microcycle. Perhaps, this is the case with the 15's and it's only in the 10's and 5's that the first couple workouts are pathetically easy. Since I hadn't ever had such easy workouts when I did the 15's the 1st time maybe my perception of the relative difficulty was a bit different.


DIET

9:00am: 1 cup Raisin Bran, 1.5 cups skim milk, 2 DHA enriched eggs, 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(72g carbs/11g fiber, 29g protein, 10.5g fat)

11:00am: 50mg ephedrine HCL, 500mg caffeine

11:20am: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA's(5g carbs/4g fiber, 23g protein, 1g fat)

11:20am-12:20pm Gatorade(31g carbs/0g fiber, 0g protein, 0g fat)

12:30pm: 1 serving Surge, 5g glutamine peptide, 1g ester-c, 400IU vitamin E, 500mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

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

3:00pm: 1 Low-carb Lean Body MRP, 1oz cashews, 2g glucosamine HCL(19g carbs/2g fiber, 49g protein, 15g fat)

5:00pm: 25mg ephedrine HCL, 200mg caffeine, 2 Hollywood Cuts

6:30pm: Wendy's Grilled chicken sandwich, salad, 2oz dressing, 2g glucosamine HCL(50g carbs/4g fiber, 30g protein, 35g fat)

10:00pm: 30mg zinc, 400mg magnesium

10:30pm: 2 servings HSN Driver, 1 cup skim milk, 1/2 serving HDT Fiber-Psyll, 6 fish oil caps(29g carbs/10g fiber, 53g protein, 10g fat)

Totals:
Calories: 2517kcal
Carbs/Fiber: 256g/35g
Protein: 209g
Fat: 73g

Comments:
F*cked up on the EC front, but other than that, okay.

MISC. RECOVERY ISSUES
8 hours of sleep. I really need to sleep more.

MarshallPenn
05-22-2002, 06:13 PM
Welcome to the 15's in the second cycle. I found they practically killed me. I will not be raising my poundages for the 15's next cycle just the 10's and 5's.

Blood&Iron
05-22-2002, 06:22 PM
Originally posted by MarshallPenn
Welcome to the 15's in the second cycle. I found they practically killed me. I will not be raising my poundages for the 15's next cycle just the 10's and 5's.
Actually, I'm using the exact same weights as I did last time. The first time through I hadn't read Bryan's stuff quite as carefully as I should have. During my last cycle I hit my maxes on the 5th workout of the 15's and exceeded them on the 6th. I then found out this was unnecessary and just did the normal thing of hitting maxes on the 6th workout for the 10's and 5's.

Maki Riddington
05-23-2002, 08:06 PM
Your late.

Blood&Iron
05-23-2002, 08:33 PM
Originally posted by Maki Riddington
Your late.
Long as it's in before 12:00am, it's on time. Besides, there isn't going to be anything interesting today anyways(Not that there usually is.)

Blood&Iron
05-23-2002, 09:07 PM
GENERAL RAMBLINGS
No.

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

Overall Comments:
Sucked horribly. I dunno, I just really felt like absolute sh*t after about ten minutes of this and thought about just hopping off the stupid machine. I think my body was beggng for a refeed. Plus I'd dawdled around this morning before going to the gym, so I'd been up 3 hours and all I'd had was some whey.

DIET

11:00am: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA, 1g ester-C, 400IU vitamin-E, 1 multi-vitamin, 2 Hollywood Cuts, 25mg ephedrine, 200mg caffeine(5g carbs/4g fiber, 23g protein, 1g fat)

12:30am: 1 bottle Gatorade, 1g ester-C, 500mg ALA, 400IU vitamin E(35g carbs/0g fiber, 0g protein, 0g fat)

1:30pm: 2 pop-tarts, 1 bag Baked Lays, 1 bagel(140g carbs/5g fiber, 9g protein, 14g fat)

3:30pm: 1 Low-carb Lean Body MRP, 1 Mountain Dew(60g carbs/1g fiber, 42g protein, 1g fat))

4:30pm: 2oz caramel corn(55g carbs/0g fiber, 2g protein, 2g fat)

5:30pm: 3 low-fat cupcakes()

8:30pm: 6oz pasta, 1.5 cups marinara sauce, 25g parmesan cheese(150g carbs/9g fiber, )

10:00pm: 1 low-fat cupcake, 60g Count Chocula, 3 cups skim milk()

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

11:00pm: 1 Low-carb Lean Body MRP, 1 serving HDT Fiber-Psyll(26g carbs/12g fiber, 45g protein, 2g fat)

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

Comments:
I'll do the totals and stuff tomorrow...I wanna go to bed.


MISC. RECOVERY ISSUES
Only 8 hours. Dammit.

Maki Riddington
05-23-2002, 11:35 PM
Your right, it was rather boring to read. Nevertheless I got my daily fix.

Blood&Iron
05-24-2002, 08:16 AM
Originally posted by Maki Riddington
Your right, it was rather boring to read. Nevertheless I got my daily fix.
Gee...thanks...I guess





I'll show you where you can stick that lean banana...(This is a joke.)

Maki Riddington
05-24-2002, 02:17 PM
Seriously dude, you need not take everything I say literally.

Blood&Iron
05-24-2002, 02:32 PM
Originally posted by Maki Riddington
Seriously dude, you need not take everything I say literally.
I didn't take it seriously at all. I was completely joking; personally I thought it was funny. I tried to make it clear but I guess I failed. Oh well.

Maki Riddington
05-24-2002, 02:46 PM
:spam:

Fart Barker
05-24-2002, 06:43 PM
:hide:

Blood&Iron
05-24-2002, 06:59 PM
GENERAL RAMBLINGS
Finally got my shipment from the Protein Factory. Haven't tried the fruit punch Recovery Formula yet, but I tried my custom blend which is a knockoff of Bryan Haycock's HSN Driver. It cost about $25 for 3lbs vs. $39 for 2 lbs of Driver. Mine doesn't have fiber or FOS in it, though. And it tastes like crap compared to Driver. Not sweet at all. Kinda malty/yeasty tasting. Not horrible. But it's not that great tasting either. Driver, mixed with skim milk, tastes like a milk shake to me. I'm gonna try blending up a scoop of each tonight to see how that works. Works decent enough with Surge and the Recovery Formula.

Weird thing about the fruit punch stuff is that, cus the Protien Factory doesn't use coloring, it looks exactly like the vanilla. It's completely white. Maybe I'll try some tonight, as my calculation for my diet today show I was a bit low in carbs.

I've been slacking on my article research the last couple days. I was doing really good reading a couple of journal articles a day, but then I sorta started feeling like "Man, what the hell are you doing? You don't have a degree in physiology. You don't know **** about biochemistry. Besides, Lyle McDonald and Bryan Haycock are working on a book on this stuff. What the hell is the point? You're not going to discover anything they haven't you moron." Hopefully, this feeling will go away soon. My article will probably be crap, but I'm sure even if it benefits no one else I'll learn a bunch of stuff(Already have learned a fair bit.)



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.

Leg Press
Tempo: 212
Warm-up: 215 x 6
Work-set: 335 x 15
Increment from last session: 20lbs
Estimated 15 RM: 395 x 15


Comments:
While I had originally intended to alternate the leg press and squatting, I decided to at least for this session stick with the leg press. One, cuz I got a much better burn from this last time than I get from squatting(The whole point of the 15's is to strengthen/repair tendons and such which is accomplished through by lactic acid.) Two, my back was feeling a bit twingy for some reason during my session on the treadmill yesterday and today a bit as well. Good burn. Not too difficult, though I was a bit wobbly when I got off.


Leg Curl
Tempo: 302
Warm-up: none
Work-sets: 65 x 15
Increment from last session: 5lbs
Estimated 15RM: 100 x 15

Comments:
Also skipped SLDL in favor of this, for same reasons as above. Good burn and okay focus.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 35's x 15
Increment from last session: 5lbs per DB
Tested 15RM: 45's x 15

Comments:
Somewhat difficult. Just okay concentration and burn.

Assisted Chins - Supinated Grip
Tempo: 313
Warm-up: none
Work-set: -95 x 15(w/ straps)
Increment from last session: 15lbs
Tested 15 RM: -90 x 15

Comments
Used straps as grip has been a bit of an issue the past couple sessions(My TUL is around 2 minutes. I find it difficult to concentrate on working my lats, otherwise, and struggle just to hold on. ) Accidentally used 5 more lbs than I should've. Not too difficult. So-so concentration and burn.

Assisted Dips
Tempo: 212
Warm-up: none
Work-set: -90 x 15
Increment from last session: 10lbs
Tested 15 RM: -60 x 15

Comments:
Fairly difficult. So-so concentration and burn.

Seated Row
Tempo: 212
Warm-up: none
Work-set: 70 x 15
Increment from last session: 10lbs
Tested 15RM: 100 x 15

Comments:
Fairly easy. Concentration was just okay.

Hammer Strength Behind-the-Neck Press
Tempo: 1st 10--212, last 5--101
Warm-up: none
Work-set: 70 x 15
Increment from last session: 10lbs
Tested 15RM: 100 x 15

Comments:
Quite difficult. Had to speed up tempo on the last 5 reps to make sure I got all 15.

Incline DB Curl
Tempo: 202
Warm-up: none
Work-set: 12 x 15
Increment from last session: none
Tested '15 RM': 20 x 13

Comments:
I'm totally at a loss as to what to do here; I'm not incrementing the weight as I should. Decent burn, though.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work-set: 45 x 15
Increment from last session: 7.5lbs
Tested 15RM: 50 x 15

Comments:
Pretty easy. Decent burn and concentration.

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

Comments
Pretty easy.

Wrist Curl
Tempo: 212
Warm up:none
Work set: 35 x 15
Increment from last session: none
Tested 15RM: 45 x 15

Comments
Pretty easy.

Calf Raise(performed on incline leg press
Tempo: 202
Warm up:none
Work set: 75 x 15
Increment from last session: 12.5lbs
Tested 15RM: 87.5 x 15

Comments
Quite easy, surprisingly enough.

Power Crunch
Tempo: 202
Warm up: none
Work set: 35 x 15
Increment from last session: 5lbs
Tested 15RM: 50 x 15

Comments
Fairly difficult.


Overall Comments:
It' hard to tell from the above comments, but damn are the 15's kicking my ass this time around. This workout was an absolute b*tch, and I'm still only on week 1. Uggh. I need to go back and look at my journal entries from last time. I suspect I had sped up my tempos more by this time in the microcycle. Maybe I've lost a bit of strength due to dieting, also. Couple other suspcions as to why this is happening as well(Sleep, having not done high reps for the previous 5 weeks, etc.)


DIET

10:00am 3 cups Count Chocula, 1 cup skim milk, 1 serving HSN Primer, 1g ester-C, 400IU vitamin E, 1 multi-vit, 500mg ALA(92g carbs/4g fiber, 33g protein, 4g fat)

12:00pm: 50mg ephedrine, 500mg caffeine, 500mg ALA

1:00pm: 1 serving HSN Primer, 5g glutamine peptide, 5g creatine, 5g BCAAs(5g carbs/4g fiber, 23g protein, 1g fat)

1:15-2:15pm: Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

2:15pm: 1 serving Surge, 5g glutamine peptide, 5g creatine, 500mg ALA, 1g ester-C, 3g CLA, 400IU vitamin E(50g carbs/0g fiber, 25g protein, 4.5g fat)

3:30pm: 4 low-fat cupcakes(116g carbs/4g fiber, 8g protein, 6g fat)

4:00pm: 1 Low-carb Lean Body MRP(12g carbs/1g fiber, 42g protein, 1.5g fat)

6:30pm: 1 scoop B&I Blend(50% micellar casein, 25% Egg white, 25% calcium caseinate), 1 cup skim milk(12g carbs/0g fiber, 30g protein, 1g fat)

7:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA(150g carbs/12g fiber, 37g protein, 22.5g fat)

9:00pm: 4 cups Count Chocula, 2 cups skim milk(124g carbs/0g fiber, 19g protein, 4.5g fat)

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

10:30pm: 1 scoop B&I Blend + 1 scoop HSN Driver, 2 cup skim milk, 1 serving HDT Fiber Psyll(43g carbs/16g fiber, 60g protein, 2g fat)

Totals:
Calories: 4033
Carbs/Fiber: 639g/41g
Protein: 277g
Fat: 41g

Comments:
Bit high in protein and low in carbs. Though, I think I got more carbs than normal yesterday. Not too bad though. Total calories came out right, anyways.

No Ultra Fuel makes refeeds much more difficult. I gotta get my lazy ass in gear and find some maltodextrin or just pony up the cash and get some more damn Ultra Fuel.

MISC. RECOVERY ISSUES
9 hours of sleep.

MarshallPenn
05-24-2002, 11:03 PM
Ok - First, write the article, it will be well embraced and you will be happy you did, I'm sure. Second, let's talk 1-test. What do you think? I don't think I'm ready to make that leap, and my GF doen't like the idea -- the stuff looks like it works though. Thoughts?

MarshallPenn
05-24-2002, 11:07 PM
Is it safe? Any known side-effects? Sorry to be lazy and not looking this stuff up, I thought I would just pick your brain.

Blood&Iron
05-25-2002, 12:20 PM
Originally posted by MarshallPenn
Is it safe? Any known side-effects? Sorry to be lazy and not looking this stuff up, I thought I would just pick your brain.
A number of the most respected authorities on prohormones and steroids have discussed it over on Elite in the supplement sections(Patrick Arnold, who has 'discovered' and brought to market nearly every significant advance in prohormones, William Llewellyn(sp?) who is one of 'the' experts when it comes to steroids and whose has written two of the most widely referenced books on the subject, and Par Deus, who has demonstrated he can hold his own with both of the aformentioned men)

But I'll say what I know. 1-test it is quite anabolic and androgenic(It is nearly 700% as anabolic as testosterone--though the the method by which this determination was made is somewhat flawed.) As such, it's going to carry with the side-effects associated with any steroid use. It is not 17-alpha alkylated, as it survives first-pass by the liver quite well, so it is not nearly as liver toxic as something like Dianabol(Although, Pat Arnold has recently said his 1-AD, which is the prohormone precursor to 1-test, does put some strain on the liver.) Since 1-test is also quite androgenic, if you're worried about hairloss and/or have a history of male pattern baldness on the maternal side of your family or are already losing your hair, you probably want to stay away. 1-test does not aromatize to estrogen so it carries with it essentially zero risk of gyno(If you use it for an extended period of times, though, you might encounter problems when your hormones rebound from being supressed) Since estrogen has a role even in the male libido, many find their sex drive is hit pretty hard(Personally, for me, this would almost be a plus.) You can supplement with 4-AD, a prohormone, which does aromatize, if this is a concern. The lack of aromatization also means you will not have the bloating/water-gain that is associated with many steroids(Though, such an effect does have a postive effect on gains; again, stacking with 4-AD will help here)

I am disturbed, in general, by the lack of gravity with which some treat the subject of steroid use, but I think a few short duration cycles, from everything I've read, would not have a significant impact on health. You must remember, however, that 1-Test has not been thoroughly studied. Since it has fairly strong irritant properties and is unsuitable as an injectable, it was abandoned by pharmaceutical companies in the 60's. No further research on it's efficacy or side-effects has been done. Since it is naturally occuring and was never brought to market as a prescription, you have the situation as it stands now; it is a legal(for the time being) dietary supplement. I can't imagine this situation will persist for long. If you do decide to use it I would search out every bit of information you can before taking the plunge. I myself have a bottle of One--which from the feedback I've seen is the best of the 1-test products available. I have not used it primarly due to concern about hairloss, and my own hesitancy to give up my 'natural' status(Though, to some, it's already lost for reasons you might recall from another thread.)

Incidentally, if you were to use 1-test with HST Bryan has remarked that you should use it during the 2nd week of 10's and the 1st week of 5's before going off and continuing with the 5's and the negatives. The fact that you're increasing load after you've gone off will help ensure that you do not lose the gains. There are a number of threads over on the HST forum.

Hope that helps.

MarshallPenn
05-25-2002, 01:37 PM
Yeah - Thanks. I read a bunch of stuff at Elite and elsewhere, including that you would want to take the 4-AD with it, which I don't wuite get the reaoning behind, but the main concern is the lack of info about what it does.

Does anybody really know what this stuff does to you? I mean, it freaks me out to be taking something that they could say 10 years from now, oh yeah "that stuff causes brain cancer" or something ridciulous. I agree, it's bizarre to me how casually some people take this stuff.

Blood&Iron
05-25-2002, 01:48 PM
Originally posted by MarshallPenn
Yeah - Thanks. I read a bunch of stuff at Elite and elsewhere, including that you would want to take the 4-AD with it, which I don't wuite get the reaoning behind, but the main concern is the lack of info about what it does.

1-test does not aromatize to estrogen and will suppress endogenous test production. Since estrogen play a part in libido, it has a pretty big effect in this department for some. 4-AD does aromatize to estrogen, so it will help with this. Also the aromatization of steroids to estrogen is responsible for the water gain they cause. Since such increases in intracelluar water are intrinsically anabolic, this bloating can actually help gains. Again, 4-AD would help here too.



Does anybody really know what this stuff does to you? I mean, it freaks me out to be taking something that they could say 10 years from now, oh yeah "that stuff causes brain cancer" or something ridciulous. I agree, it's bizarre to me how casually some people take this stuff.
No. I can't imagine one or two two week cycles have much in the way of long term effects. But, no, there is no data about its long or short term effects in humans. I wouldn't do much more than one or two short cycles for this reason. Even then, you're taking a gamble, though I think it's pretty negligible.

MarshallPenn
05-25-2002, 04:54 PM
I was thinking about what you said about losing natural status. It's actually the part of me that is interested in strength now that cringes at that thought more than the BBing aspect.

What would one do to offset the hairloss issues? Take propecia? Can you go on and off propecia?

Blood&Iron
05-25-2002, 05:03 PM
Originally posted by MarshallPenn

What would one do to offset the hairloss issues? Take propecia? Can you go on and off propecia?
This has been discussed a bit on Elite. From what I recall, the best measure would be to use Nizoral shampoo(2%) It helps to block DHT at the follicles. I think Pat Arnold has commented that finasteride(Propecia/Proscar) would not be particularly efficacious in preventing hairloss from 1-test, though I can't quite recall why. Again, I'm not a steroid guy. I'm sure the guys on the Anabolic forum here could address this. I am under the impression that any time you go on something to prevent hairloss, you pretty much want to keep using it forever. Personally, if I do use my bottle of One, I'm not going to do anything. I figure, if I start noticing hairloss I'll stop immediately, though, of course, it'll take a week or two for the stuff to clear out of my system. I can't imagine I'd suffer to significant amount of hairloss in that short a period of time.

Blood&Iron
05-25-2002, 05:34 PM
GENERAL RAMBLINGS
Feeling more positive about my article again. Currently, I'm rereading Bryan's "Advanced Training for Bodybuilders" series that predated the formal specification of HST. They really are quite interesting and informative--at least to me. I read them before, but some of the information just didn't sink in. There are studies showing that people read online stuff in a much different way than books, etc. They tend to skim and skip from sectinto section. Things just don't sink in the same as when reading from the printed page. Weird how the human brain works. Anyways, I've always found it difficult to read things online and remember anything.

Oh, I tried my fruit punch recovery formula. God, does it taste awful. Like puke with a little bit of grapefruit juice mixed in. I actually tossed out the shake. After exercise I'm sure it will be a bit more tolerable. The vanilla is anyways. Dehydration and holding your nose both help. I think I'm gonna toss a packet of Kool Aid into it, though. That might really help. It'll add some sucrose, but so what. At least the stuff will be the proper color--fruit punch should not be a white cloudy liquid--and hopefully it won't taste quite so vomit-like.

EXERCISE
Nope.

DIET

1:30pm: 3 eggs, 1/4 cheddar cheese, 1 serving HDT Fiber-Psyll(17g carbs/12g fiber, 27g protein, 25g fat)

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

4:30pm: 1oz pecans, 1 can fruit cocktail in juice, 1 Low-carb Lean Body MRP, 2g glucosamine HCL(69g carbs/5g fiber, 48g protein, 20g fat)

6:30pm: 1 bowl instant mashed potatoes, 1 small packet tuna in sunflower oil(40g carbs/3g fiber, 24g protein, 14g fat)

9:30pm: 1 Heineken, 1 gin and tonic(200kcal)

12:30pm: 1 low-carb Lean Body MRP, 1oz pecans, 1 can tropical fruit cocktail in juice, 12 olives(70g carbs/4g fiber, 47g protein, 30g fat)


Totals:
Calories: 2369kcal
Carbs/Fiber: 196g/24g
Protein: 146g
Fat: 89g

Comments:
Crap.

MISC. RECOVERY ISSUES
Slept like 11 hours. Jeez.

Fart Barker
05-25-2002, 06:30 PM
11 hours sleep? WOW!

anyway.... I'm looking forward to your article.

=w=
05-25-2002, 07:20 PM
Originally posted by Blood&Iron
Oh, I tried my fruit punch recovery formula. God, does it taste awful.




Aww CRAP!!! I have 2 lbs of it on the way - I should have just stuck to orange but oh well I will force it down.

Blood&Iron
05-26-2002, 02:57 PM
Originally posted by =w=



Aww CRAP!!! I have 2 lbs of it on the way - I should have just stuck to orange but oh well I will force it down.
I used some post-cardio today, and mixed it in with some fruit punch flavored Gatorade. Tasted fine that way; it was even the right color.

Marcel
05-26-2002, 03:38 PM
That sucks! I guess I will have to wait a lil longer to try the stuff...mmmm Surge...

Blood&Iron
05-26-2002, 04:42 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
30min on incline treadmill @ 15 degrees at 3.5mph

Comments:
Actually kinda enjoyed doing this today.

DIET

12:30pm: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA's, 25mg ephedrine, 200mg caffeine, 2 Hollywood Cuts, 1g ester-C, 400IU vitamin E, 250mg ALA, 1 mult-vitamin(5g carbs/4g fiber, 23g protein, 1g fat)

2:00pm: 1 serving PF Recovery Formula, 1 bottle Gatorade, 1g ester-C, 400IU vitamin E, 3g CLA, 500mg ALA(95g carbs/0g fiber, 25g protein, 4.5g fat)

4:00pm: 1 piece pizza, 1 meatball(40g carbs/1g fiber, 20g protein, 30g fat)

4:15pm: 25mg ephedrine, 200mg caffeine

4:30pm: 1 low-carb Lean Body MRP(12g carbs/1g fiber, 43g protein, 2g fat)

7:00pm: 1 scoop B&I Blend, 1 cup skim milk, 1oz pecans(17g carbs/1g fiber, 35g protein, 20g fat)

10:30pm: 1 scoop B&I Blend, 1 scoop Driver, 2 cups skim milk, 6g fish oil, 400mg magnesium, 30mg zinc, 1 serving HDT Fiber Psyll(44g carbs/16g fiber, 60g protein, 8g fat)

Totals:
Calories: 2265kcal
Carbs/Fiber: 213g/23g
Protein: 206g
Fat: 65.5

Comments:
Pretty crappy. I'll be back on track tomorrow. The last two days have been pretty pathetic, but I'm not worried. Screwing up once and awhile ain't a big deal IMO. It's only a problem if it happens regularly.

MISC. RECOVERY ISSUES
8 hours of sleep.

Blood&Iron
05-27-2002, 04:30 PM
GENERAL RAMBLINGS
I'm sorta feeling a bit burned out. I'm just not looking forward to my workouts like I should. Normally, I'm all excited the night before. The morning of my workouts, I can't wait to get into the gym. But I just haven't been feeling that way the last week or so, even after my week of strategic deconditioning. Part of it is, I think, that I'm just sorta burned out on dieting; hell, it's been about 6 months now(Except for my two weeks of SD.) Two, I think I've been working a little too close to failure on my workouts, due to excessively slow tempos on my lifts. I'm also kinda burned out on the whole-body, short rest periods sorta thing that I've gotten back into with my use of HST. I also haven't been getting enough sleep of late. Last, I may need to bump up the frequency of my refeeds(Although I would make them slightly more more moderate.) I'll have to see how I feel over this next week. I'm really gonna try to start getting to bed earlier. I think that might help. But if I still feel crappy, I may just ditch the three full body workouts a week for my Arnold-inspired routine. And I may bulk for a couple of weeks. I decided that was a dumb idea when I was considering it a couple of weeks ago, but if I'm still feeling burned out like this next week, I'll probably do it anyway. Sometimes, doing what you enjoy is more important that doing what will get you the best results. Usually, I'm against that sorta thinking. But in this case, I might. It may just be that this is part of a more general malaise that's due to some other stuff that's going on right now; I'm not sure my lack of enthusiasm for working out has anything to do specifically with my dieting or workouts. I'll see how I feel next week.


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.

Leg Press
Tempo: 212
Warm-up: 215 x 6
Work-set: 355 x 15
Increment from last session: 20lbs
Estimated 15 RM: 395 x 15

Comments:
Decent concentration and burn. Fairly easy.


Leg Curl
Tempo: 302
Warm-up: none
Work-sets: 75 x 15
Increment from last session: 10lbs
Estimated 15RM: 100 x 15

Comments:
Somewhat difficult. Decent concentration and burn.

Incline DB Press
Tempo: 212
Warm-up: none
Work-sets: 35's x 15
Increment from last session: none
Tested 15RM: 45's x 15

Comments:
So-so concentration. Felt a bit more fatigue in my shoulders than I like, and not very much in my pecs.

Assisted Chins - Supinated Grip
Tempo: 212
Warm-up: none
Work-set: -95 x 15(w/ straps)
Increment from last session: none
Tested 15 RM: -90 x 15

Comments
Sped up my tempo a bit. Fairly easy as a result. Good concentration and burn.

Assisted Dips
Tempo: 212
Warm-up: none
Work-set: -80 x 15
Increment from last session: 10lbs
Tested 15 RM: -60 x 15

Comments:
Okay concentration and burn. Slightly difficult.


Seated Row
Tempo: 202
Warm-up: none
Work-set: 80 x 15
Increment from last session: 10lbs
Tested 15RM: 100 x 15

Comments:
Too much fatigue in my forearms and bi's. Crappy focus.

Hammer Strength Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work-set: 80 x 15
Increment from last session: 10lbs
Tested 15RM: 100 x 15

Comments:
Sped up tempo. Decent focus and burn. Slightly difficult.

Incline DB Curl
Tempo: 101
Warm-up: none
Work-set: 15 x 15
Increment from last session: 3lbs per DB
Tested '15 RM': 20 x 13

Comments:
Fairly easy. Okay concentration.

Reverse Pec-Deck
Tempo: 201
Warm-up: none
Work-set: 50 x 15
Increment from last session: 5bs
Tested 15RM: 50 x 15

Comments:
Pretty easy. Decent focus and burn.

Kneeling Shrugs
Tempo: 111
Warm up: none
Work set: 35's x 15
Increment from last session: none
Estimated 15RM: 35 x 15

Comments
Somewhat difficult. Decent focus and burn.

Wrist Curl
Tempo: 212
Warm up:none
Work set: 40 x 15
Increment from last session: none
Tested 15RM: 45 x 15

Comments
Slightly difficult.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 87.5 x 15
Increment from last session: 12.5lbs
Tested 15RM: 87.5 x 15

Comments
Slightly shortened ROM as I didn't quite adjust the seat properly before starting(Only a inch or so less than normal, so it wasn't that big of a deal.) Fairly easy.

Power Crunch
Tempo: 202
Warm up: none
Work set: 40 x 15
Increment from last session: 5lbs
Tested 15RM: 50 x 15

Comments
Slightly difficult. Good burn.


Overall Comments:
Decent workout, but as noted in 'general ramblings' I just haven't been enjoying things as much as I should.


DIET

10:00am: 2 DHA enriched eggs, 1 cup Raisin Bran, 1 cup skim milk, 1 serving HSN Primer, 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(65g carbs/12g fiber, 46g protein, 11.5g fat)

1:00pm: 50mg ephedrine, 500mg caffeine

1:30pm: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

1:40-2:40pm: 1 bottle Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

2:50pm: 1 scoop PF Recovery Formula + 1 scoop Surge, 5g glutamine peptide, 5g creatine(50g carbs/0g fiber, 25g protein, 1.5g fat)

3:30pm: 25mg ephedrine HCL, 200mg caffeine, 2 Hollywood Cuts

5:30pm: 1oz walnuts, 1 scoop B&I blend, 1 cup skim milk, 2g glucosamine HCL, 25mg ephedrine, 200mg caffeine, 2 Hollywood Cuts(18g carbs/1g fiber, 30g protein, 20g fat)

7:00pm: Tempeh Enchilada(40g carbs/5g fiber, 30g protein, 15g fat)

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

10:30pm: 1 scoop Driver, 1 cup skim milk, 1oz cashews, 1 serving HDT Fiber-psyll, 6 fish oil caps, 2g glucosamine HCL(39g carbs/18g fiber, 36g protein, 22g fat)

Totals:
Calories: 2407kcal
Carbs/Fiber: 252g carbs/40g fiber
Protein: 190g protein
Fat: 71g

Comments:
Not great, but not too bad. Flaked with EC dosages yet again.

MISC. RECOVERY ISSUES
8.5 hours of sleep. Once again, not enough.

Fart Barker
05-27-2002, 05:37 PM
Originally posted by Blood&Iron
Sometimes, doing what you enjoy is more important that doing what will get you the best results. I couldn't agree more.

:)

MarshallPenn
05-27-2002, 05:43 PM
Check out the thread at HST about multiple sets - maybe that's the change you need.

Blood&Iron
05-27-2002, 07:12 PM
Originally posted by MarshallPenn
Check out the thread at HST about multiple sets - maybe that's the change you need.
Thanks. I've actually read it already. Although there's some interesting info in there, I don't think that would really do much in terms of making my workouts more enjoyable...unless it was coupled with a change in routines. I had thought about adding some extra sets anyways with my Arnold routine and was trying to figure out the right way to do it; it seems like the ideas in that thread would work well. The whole body thing is fun every once and awhile, but I prefer hitting one or two bodyparts at a time. It's hard with HST, but I think the routine I came up with would work pretty well. I think it'd be great while bulking; probably not the greatest idea while dieting, though. I might give it a shot anyway if I'm still feeling burnt out when next week rolls around. I figure the 15's don't really count anyway. I could easily have skipped them entirely as I felt no joint/tendon problems at the end of my last HST cycle. So, IMO, it wouldn't really be a bit deal to switch routines so long as I do it before starting the 10's.

Blood&Iron
05-29-2002, 05:50 PM
GENERAL RAMBLINGS
Was unable to do this yesterday as WBB was down. I haven't 'skipped' a single day, so I'm doing this a day late but am not gonna bother to take the time to fill my diet. Doing two entries at once is too much work...even for me.

EXERCISE
30min on incline treadmill @ 15 degrees at 3.5mph

Comments:
Boring.

DIET


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

Comments:
Sorta keep a rough running tally. I ended up a bit higher in calories and fat than I would have liked. Bought a Little Debbi Zebra Cake from a vending machine, not knowing it had 22g of fat. Ate it anyway, though. Plus I ate more Count Chocula than I should've. Oh well. I was in bad need of a refeed, so no big deal.

MISC. RECOVERY ISSUES
Horrible night of sleep. Went to bed a bit late, and just was completely unable to fall asleep. I probably ended up only getting about 3-4 hours of sleep.

Blood&Iron
05-29-2002, 07:01 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.

Leg Press
Tempo: 201
Warm-up: 215 x 6
Work-set: 375 x 15
Increment from last session: 20lbs
Estimated 15 RM: 395 x 15

Comments:
Pulled some stupid crap here. Without thinking I tried readjusting a bit while in the bottom position after about rep 10, and tweaked my back a bit; heard a sorta wet cracking noise. Nothing major. Hopefully it will be fine tomorrow. It's feelinga little stiff now. Ironic considering I've been avoiding squatting to give my lower back a break. All of this stems from my stupidity of several months ago. Dumb de dumbity dumb. Anyways, this set was fairy easy as I sped up the concentric here.

Leg Curl
Tempo: 201
Warm-up: none
Work-sets: 85 x 15
Increment from last session: 10lbs
Estimated 15RM: 100 x 15

Comments:
Sped up my cadence here as well. Still ended up being somewhat difficult. Concentration was good though, and I got a good burn here.

Incline DB Press
Tempo: 201
Warm-up: none
Work-sets: 40's x 15
Increment from last session: 5lbs
Tested 15RM: 45's x 15

Comments:
Sped up cadence. Somewhat difficult. Good concentration and burn.

Assisted Chins - Supinated Grip
Tempo: 201
Warm-up: none
Work-set: -90 x 15(w/ straps)
Increment from last session: 5lbs
Tested 15 RM: -90 x 15

Comments
Sped up my cadence. Fairly easy. Pretty decent concentration and burn.

Assisted Dips
Tempo: 201
Warm-up: none
Work-set: -70 x 15
Increment from last session: 10lbs
Tested 15 RM: -60 x 15

Comments:
Faster cadence. Fairly difficult. Pretty close to failure on last rep. Good burn.

Seated Row
Tempo: 201(first 10) + 101(last 5)
Warm-up: none
Work-set: 90 x 15
Increment from last session: 10lbs
Tested 15RM: 100 x 15

Comments:
Okay. Not great focus. Somewhat difficult.

Hammer Strength Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work-set: 90 x 14
Increment from last session: 10lbs
Tested 15RM: 100 x 15

Comments:
Didn't try for 15 reps as 14 was fairly difficult and even if I had hit 15 it would have been a tremendous struggle. Not sure what I'll do next time: increase the weight or just go for 15 at 90lbs. Good burn, at least.

Incline DB Curl
Tempo: 101
Warm-up: none
Work-set: 15 x 15
Increment from last session: none
Tested '15 RM': 20 x 13

Comments:
Good. Fairly easy.

Reverse Pec-Deck
Tempo: 201
Warm-up: none
Work-set: 52.5 x 15
Increment from last session: 2.5lbs
Tested 15RM: 50 x 15

Comments:
Pretty easy. Nice focus and burn.

Kneeling Shrugs
Tempo: 111
Warm up: none
Work set: 35's x 15
Increment from last session: none
Estimated 15RM: 35 x 15

Comments
Somewhat difficult. Good focus and burn. Almost to failure.

Wrist Curl
Tempo: 202
Warm up:none
Work set: 45 x 15
Increment from last session: 5lbs
Tested 15RM: 45 x 15

Comments
Not all that difficult. Decent focus and burn.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 100 x 15
Increment from last session: 12.5lbs
Tested 15RM: 87.5 x 15

Comments
ROM was a little shorter than I'd like. Good focus and burn, though. Plus it was an improvement on my tested 15RM.

Power Crunch
Tempo: 101
Warm up: none
Work set: 45 x 15
Increment from last session: 5lbs
Tested 15RM: 50 x 15

Comments
Sped up my cadence here. Fairly easy as a result.


Overall Comments:
Other than the minor problem with leg pressing, quite a good workout. Hit me quite hard, but I quite enjoyed this. If my next workout is as good, I'll stick with the three a week plan rather than switching to my Arnold-inspired insanity.

DIET

11:00am 3 cups Count Chocula, 1 cup skim milk, 1 serving HSN Primer, 1g ester-C, 400IU vitamin E, 1 multi-vit, 500mg ALA(92g carbs/4g fiber, 33g protein, 4g fat)

12:30pm: 50mg ephedrine, 500mg caffeine, 500mg ALA

1:00pm: 1 serving HSN Primer, 5g glutamine peptide, 5g creatine, 5g BCAAs(5g carbs/4g fiber, 23g protein, 1g fat)

1:15-2:15pm: Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

2:15pm: 1 serving Surge, 5g glutamine peptide, 5g creatine, 500mg ALA, 1g ester-C, 3g CLA, 400IU vitamin E(50g carbs/0g fiber, 25g protein, 4.5g fat)

3:30pm: 20oz Mountain Dew, 1 bag Rold Gold pretzels(134gcarbs/2g fiber, 5g protein, 2.5g fat)

5:00pm: 1 Low-carb Lean Body MRP(12g carbs/1g fiber, 42g protein, 1.5g fat)

6:30pm 1 low-fat cupcake, 1 slice pizza(54g carbs/2g fiber, 9g protein, 10g fat)

7:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 500mg ALA(150g carbs/12g fiber, 37g protein, 16.5g fat)

9:00pm: 1 cup Count Chocula, 3 low-fat cupcakes, 1 cup skim milk(121g carbs/1g fiber, 10g protein, 2.5g fat)

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

10:30pm: 1 scoop B&I Blend + 1 scoop HSN Driver, 2 cup skim milk, 1 serving HDT Fiber Psyll(43g carbs/16g fiber, 60g protein, 2g fat)

Totals:
Calories: 3992kcal
Carbs/Fiber: 654g/42g
Protein: 244g
Fat: 44.5g

Comments:
Reasonably decent. Few minor mistakes, but overall not too bad.

MISC. RECOVERY ISSUES
11 hours of sleep. Almost made up for the sleep deprivation of yesterday.

rookiebldr
05-30-2002, 08:16 AM
Originally posted by Blood&Iron
... I might give it a shot anyway if I'm still feeling burnt out when next week rolls around.

Seems to be a bad week for this. I'm taking a couple of weeks off to refocus as well. I hate the dieting so I sped it up to get it overwith earlier and see better results, which I know is the wrong thing to do. I know that slow and steady makes the grade and keeps the muscles.

Looking forward to seeing you get past this down period. :thumbup:

Blood&Iron
05-30-2002, 04:41 PM
Originally posted by rookiebldr


Seems to be a bad week for this. I'm taking a couple of weeks off to refocus as well. I hate the dieting so I sped it up to get it overwith earlier and see better results, which I know is the wrong thing to do. I know that slow and steady makes the grade and keeps the muscles.

Looking forward to seeing you get past this down period. :thumbup:
Thanks for the encouragement. Things have been better these past few days. We'll see how tomorrow's workout goes.

As to speeding things up to get dieting over with, I've really had much better results taking things gradually. If you look at my first journal entry, that was sorta the whole idea. I'm sorta prone to getting carried away. When I bulk I end up trying to put on 2-3lbs a week and eating 5000kcal a day. When dieting, I've gone down as low as 1500kcal a day, and worked out almost two hours, four days a week. I've had much better results, and less difficulty, just taking things as they come, and trying to enjoy the whole process, rather than having some set time frame for losing x pounds in x weeks. Of course, it helps that I'm already generally happy with the way I look. If I was really overweight or skinny, I think it'd be much more difficult to look at thing in the long term. I'd want results NOW!

thalapathi
05-30-2002, 04:49 PM
Originally posted by Blood&Iron

Thanks for the encouragement. Things have been better these past few days. We'll see how tomorrow's workout goes.

As to speeding things up to get dieting over with, I've really had much better results taking things gradually. If you look at my first journal entry, that was sorta the whole idea. I'm sorta prone to getting carried away. When I bulk I end up trying to put on 2-3lbs a week and eating 5000kcal a day. When dieting, I've gone down as low as 1500kcal a day, and worked out almost two hours, four days a week. I've had much better results, and less difficulty, just taking things as they come, and trying to enjoy the whole process, rather than having some set time frame for losing x pounds in x weeks. Of course, it helps that I'm already generally happy with the way I look. If I was really overweight or skinny, I think it'd be much more difficult to look at thing in the long term. I'd want results NOW!

Good luck with tomorrow B&I . What you say is true, when I was really overweight when I started and wanted results ASAP, I got none. Once I convinced myself I didnt gain the loads of fat in a day or month or even a year, it is fair I give myself more time to get it off. I like to take things gradually, which enables me to stay on track and let it become a part of my life, rather than take over my life.
BTW, How is your HST article coming along, I am looking forward to reading it during my SD. I will also be browsing through the HST part of your journal and see if I can find any common patterns, that could help me in the next cycle.

Blood&Iron
05-30-2002, 05:06 PM
Originally posted by thalapathi

BTW, How is your HST article coming along, I am looking forward to reading it during my SD. I will also be browsing through the HST part of your journal and see if I can find any common patterns, that could help me in the next cycle.
S-L-O-W-L-Y. I'm still in the research stage. Frankly, I may just write a quick non-technical one, and a separate one that is fully referenced(Hopefully) I had originally intended it to be more of a critical review of the literature Haycock is using to support his ideas, despite the fact that I'm entirely unqualified to do any such thing. But perhaps, I'll kick out a more subjective one with a few things I've noted thus far, as their seems to be so many people with questions about HST and Bryan's articles, while very good, are clearly a bit difficult for some; probably due, in part, to his writing style, which has clearly been affected by spending all his time reading journal articles. I think you'll see most of my subjective feelings about things if you reread my journal; not sure if that'll help, but hey...

smalls
05-30-2002, 06:29 PM
B & I,
What's up. First off I just wanted to say your journal is insane, and your presence here has helped me out a ton. Anyway, just a quick question. I was just reading in Monstars journal about how you were losing muscle when you first cut, I was wondering, why you think you were losing so much and what you did to stop it. You got me all paranoid, cus I have been dropping weight a bit to fast lately. Thanks.

Blood&Iron
05-30-2002, 06:40 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
30min on incline treadmill @ 15 degrees at 3.5mph

Comments:
Not all that bad, actually.

DIET

10:30pm: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA's, 25mg ephedrine, 200mg caffeine, 2 Hollywood Cuts, 1g ester-C, 400IU vitamin E, 250mg ALA, 1 mult-vitamin(5g carbs/4g fiber, 23g protein, 1g fat)

12:00pm: 1 serving PF Recovery Formula + Gatorade powder, 1g ester-C, 400IU vitamin E, 3g CLA, 500mg ALA(95g carbs/0g fiber, 25g protein, 4.5g fat)

1:00pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts

1:30pm: 1 small packet tuna, 1oz pecans, 2g glucosamine HCL(5g carbs/1g fiber, 22g protein, 20g fat)

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

4:30pm:1oz cashews, 1 Low-carb Lean Body MRP(19g carbs/2g fiber, 49g carbs, 15g fat)

5:15pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts

7:00pm: 1 scoop B&I Blend, 1 cup skim milk, 2oz whole wheat spaghetti, 1.5 cups marinara, 25g parmesan(82g carbs/15g fiber, 54g protein, 19g fat)
173g

10:30pm: 1 scoop B&I Blend, 1 scoop Driver, 2 cups skim milk, 6g fish oil, 400mg magnesium, 30mg zinc, 1 serving HDT Fiber Psyll(44g carbs/16g fiber, 60g protein, 8g fat)

Totals:
Calories: 2539kcal
Carbs/Fiber: 250g/38g
Protein: 233g
Fat: 67.5g

Comments:
Solid.

MISC. RECOVERY ISSUES
9 hours of sleep.

Blood&Iron
05-30-2002, 07:02 PM
Originally posted by smalls
B & I,
What's up. First off I just wanted to say your journal is insane, and your presence here has helped me out a ton. Anyway, just a quick question. I was just reading in Monstars journal about how you were losing muscle when you first cut, I was wondering, why you think you were losing so much and what you did to stop it. You got me all paranoid, cus I have been dropping weight a bit to fast lately. Thanks.
Thanks a lot for the compliment. It's always rewarding to find out people are getting something out of my posts.

Anyways, there are a couple of things that I think led to the muscle loss
1)One, and probably the biggest factor, was that I cut calories too quickly. I was bulking at between 4500-5000kcal, and figured since my maintenance is about 3500kcal, I'd just drop to 3000kcal. 500kcal below maintenance? Not too big of a deficit, you'd think. But my body has become accustomed to the much larger food intake. What should have tipped me off was I was absolutely starving. I literally felt like I was starving to death. I could barely sleep I was so hungry. But my strength kept going up, and it was only 500kcal below maintenance so I said "Screw you body, I ain't listenin' " If I did it again, I'd cut only 500kcal or so per week. Forget what you think is maintenance. Just gradually work your way down from your current intake.
2)Two, I had been using 1-AD(a prohormone) for about 3 weeks which, while it didn't help me put on muscle IMO, did definitely end up suppressing my own endogenous testosterone production. The clear tipoff was that when I came off I had no libido. I gave myself a week or two(Can't remember exactly) for my test to rebound(I figured, perhaps incorrectly, that this was enough time) before I began dieting, but I think I went into my diet with slightly suppressed testosterone levels.
3)I was just beginning to try out a cyclical isocaloric diet. At that time, I wasn't quite sure how best to approach my refeeds. I have gradually refined these and feel that my current approach is far superior to the one I was initially employing.
4)I think HST has really had a positive effect on my results as well for a number of reasons that are too long to go into here.
5)A number of other small adjustments in supplements, dosage schedules, etc--none of which had a huge impact individually--but taken together improved my results quite a bit.

Probably far more info than you need, but hey...

Just make sure you have regular bodyfat tests to gauge whether the weight you are losing is fat or muscle. It's very easy to deceive yourself about what's happening if you're just using the mirror--at least for me. Numbers don't lie(As long as they are taken under the same conditions, i.e. same time of day, same person doing the bf test, etc) A lot of bodybuilding is trial and error. What works for me, might not be ideal for you. There's invariably gonna be some slop while you're figuring things out.

Hope that helps. Good luck, man.

smalls
05-30-2002, 07:22 PM
Thanks a lot,
I have calipers and i will start checking(I just lost them and was too lazy to find them). I dropped cals pretty slow at first, and since then its been pretty gradual also, I have also never really felt that hungry. I'm still gettin in 27-2800 a day and losing pretty good, so I dont feel I have lost much muscle, But I will start testing myself once a week or so instead of just looking in the mirror. Thanks for remining me to stay on the ball. I appreciate it.

rookiebldr
05-30-2002, 10:09 PM
Originally posted by Blood&Iron

Of course, it helps that I'm already generally happy with the way I look. If I was really overweight or skinny, I think it'd be much more difficult to look at thing in the long term. I'd want results NOW!

Thanks for your reply. Yep your right. Unfortunately, I'm not happy with the way I look. I haven't been at this long enough or with enough knowledge to really gain sufficient muscle mass. And of course when you read the mags you see everyone getting results NOW! :rolleyes: When I gain BF weight, it hits my mid section big time first and is thus very noticable to me. My first diet with weight training last year was quick for me. I likely didn't diet down enough the first time to leave enough room to bulk back up but was tried of the muscle loss on an already low muscled body. I was hoping to do better this time around and I have somewhat but it's easy to fall into previous experiences. I'll be back to slow and steady next week.

As always, I will continue to read your posts as well as others and gain new insights.

MonStar
05-31-2002, 09:12 AM
Originally posted by Blood&Iron
4)I think HST has really had a positive effect on my results as well for a number of reasons that are too long to go into here.

I wanted to ask you B&I if you experienced an increased metabolism from HST. Even doing low-fat refeeds every 3-4 days I feel like I am still dropping weight at a good rate. I could be wrong but its just my experience. Did the same thing happen with you?

MS

Blood&Iron
05-31-2002, 10:11 AM
Originally posted by MonStar


I wanted to ask you B&I if you experienced an increased metabolism from HST. Even doing low-fat refeeds every 3-4 days I feel like I am still dropping weight at a good rate. I could be wrong but its just my experience. Did the same thing happen with you?

MS
I suppose. I don't really think in those terms. I haven't lost that much weight in the past few weeks, but I do think I've lost a fair bit of fat. I'm hoping to have my bf% tested tomorrow, to see where things currently stand. I definitely look leaner, but the scale hasn't budged much for awhile. I'm currently about 193 or so. I'd guess 11-12%bf(I'll probably way off, and will be sorely disappointed when I find out the reality of the situation tomorrow.) I have knocked my calories back up to 2500 because I've been so hungry lately, so that's probably a sign of increased metabolism. I *know* HST has helped me maintain more muscle.

Jane
05-31-2002, 01:22 PM
Originally posted by Blood&Iron

3)I was just beginning to try out a cyclical isocaloric diet. At that time, I wasn't quite sure how best to approach my refeeds. I have gradually refined these and feel that my current approach is far superior to the one I was initially employing.

I'm just wondering how you refined the refeed?

Blood&Iron
05-31-2002, 01:36 PM
Originally posted by Jane

I'm just wondering how you refined the refeed?
In the beginning they were much more moderate with less attention to restricting fat, shorter in duration, and more frequent. Basically I had a 12-hour refeed every two days, without regard to what was going on in my training. They probably consisted of maybe 500-600g of carbs, 70-80g of fat, and 1g protein per lb of bodyweight. Current my refeeds start the evening before training and last 1.5 days. I have one bracketing every other training session(2.5-3.5 days hypocaloric between them) The first day consists of about 500g of carbs, 40g of fat, protein at 1g per lb of bodyweight. The 2nd day about 700g carbs, 30-40g fat, protein same. Also added ALA in fairly large quantities and don't use fish oils.

Blood&Iron
05-31-2002, 07:24 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.

Leg Press
Tempo: 201
Warm-up: 215 x 6
Work-set: 395 x 15
Increment from last session: 20lbs
Estimated 15 RM: 395 x 15

Comments:
Very easy. Obviously misestimated my 15RM here or I shouldn't have sped up my concentric.


Leg Curl
Tempo: 12@201 + 3@10X
Warm-up: none
Work-sets: 95 x 15
Increment from last session: 10lbs
Estimated 15RM: 100 x 15

Comments:
Quite difficult. Had to cheat a bit to get the last 3 reps.

Incline DB Press
Tempo: 201
Warm-up: none
Work-sets: 45's x 15
Increment from last session: 5lbs
Tested 15RM: 45's x 15

Comments:
Sped up tempo a bit towards the end. Fairly difficult.

Assisted Chins - Supinated Grip
Tempo: 201
Warm-up: none
Work-set: -80 x 15(w/ straps)
Increment from last session: 5lbs
Tested 15 RM: -90 x 15

Comments
Quiet easy. Due in part to the fast cadence and not enough concentration.

Assisted Dips
Tempo: 101
Warm-up: none
Work-set: -60 x 15
Increment from last session: 10lbs
Tested 15 RM: -60 x 15

Comments:
Pretty difficult.


Seated Row
Tempo: 101
Warm-up: none
Work-set: 100 x 15
Increment from last session: 10lbs
Tested 15RM: 100 x 15

Comments:
Pretty easy due to fast tempo.


Hammer Strength Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work-set: 100 x 15
Increment from last session: 10lbs
Tested 15RM: 100 x 15

Comments:
Fairly easy until the last 2-3 reps. One the last one I was about to hit failure.

Incline DB Curl
Tempo: 101
Warm-up: none
Work-set: 20 x 15
Increment from last session: 5lbs per DB
Tested '15 RM': 20 x 13

Comments:
Last 2-3 I had to struggle and cheat a bit to get. Nothing too extreme though.

Reverse Pec-Deck
Tempo: 101
Warm-up: none
Work-set: 60 x 15
Increment from last session: 7.5lbs
Tested 15RM: 50 x 15

Comments:
Sped up eccentric. Pretty easy as a result.

Kneeling Shrugs
Tempo: 101
Warm up: none
Work set: 40's x 15
Increment from last session: 5lbs per DB
Estimated 15RM: 35 x 15

Comments
ROM and form were both a little off. Not too bad, though.

Wrist Curl
Tempo: 10@202 + 5@10X
Warm up:none
Work set: 50 x 15
Increment from last session: 5lbs
Tested 15RM: 45 x 15

Comments
Had to speed up tempo towards the end to get all 15 reps without hitting failure first.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 112.5 x 15
Increment from last session: 12.5lbs
Tested 15RM: 87.5 x 15

Comments
Good. Not that difficult.

Power Crunch
Tempo: 101
Warm up: none
Work set: 50 x 15
Increment from last session: 5lbs
Tested 15RM: 50 x 15

Comments
Had to wait quite some time for some ancient wrinkled old guy who was just lying on the machine to get his ass off the damn machine. So, I got more rest before this than expected, which made this easier than normal.


Overall Comments:
I enjoyed this workout and I didn't. Felt kinda sick/out of it after doing the incline DB presses, due to the heat, lack of sleep, and who knows what else. I'm still leaning towards switching to my split routine Monday. I'm really quite sick of full-body routines. Haven't decided, though.

DIET

6:00am: 2 eggs, 1 cup Raisin Bran, 1 cup skim milk, 1 serving HSN Primer, 1g ester-C, 400IU vitamin E(65g carbs/12g fiber, 49g protein, 11.5g fat)

9:00am: 50mg ephedrine, 500mg caffeine, 250mg ALA

9:30am: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

9:30-10:30am: 1 Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

10:30am: 1 serving Surge, 5g glutamine peptide, 5g creatine, 1g ester-C, 400IU vitamin E, 500mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:30am: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts

2:00pm: 1 Low Carb Lean Body MRP, 1oz cashews, 2g glucosamine HCL(19g carbs/2g fiber, 49g protein, 15g fat)

7:00pm: 1 scoop B&I Blend, 1.5 cup skim milk, 1oz pecans, 1 cup Raisin Bran(68g carbs/9g fiber, 40g protein, 20g fat)

10:00pm: 1 scoop HSN Driver, 1 cup skim milk, 2g glucosamine HCL, 6g fish oil(17g carbs/4g fiber, 30g protein, 8g fat)

Totals:
Calories: 2345kcal
Carbs/Fiber: 242g/31g
Protein: 216g
Fat: 57g

Comments:
Kinda crappy; low in fat/calories. Too long between meals. Oh, and I had a couple of pieces of pizza and a low-fat cupcake left over from my last refeed at about 1am which I didn't include(I was freakin' starvin and couldn't sleep. Helped me get what little sleep I did.)

MISC. RECOVERY ISSUES
Did not sleep well. Ended up only getting 5 hours of so. Only good thing was I was at the gym by 9:30am, whereas I'd normally roll in about 3 hours later.

Blood&Iron
06-01-2002, 08:21 PM
GENERAL RAMBLINGS
Well, I'm still feeling sorta burned out and apathetic about dieting. I think I might just skip cardio tomorrow and come Monday, 'continue' my HST cycle with my Arnold routine and a bit of laziness with regard to diet. Neither really bulking nor dieting. Something in between, which means I'll probably make 0 progress during this period. I just feel like I need to do something so BB'ing is fun again. It hasn't really been that for a couple of weeks now. Or I might just gut out 4-6 weeks more of dieting. I won't know till I get to the gym on Monday and decide.

EXERCISE
None

DIET

Just don't feel like doing this today.

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

Comments:
Cheated a little...had two donuts.

MISC. RECOVERY ISSUES
8-9 hours sleep.

Fart Barker
06-01-2002, 09:35 PM
All work and no play make a Jack a dull boy.

;)

thalapathi
06-02-2002, 02:41 PM
B&I- Imho, working out should be a part of life and not life itself, and having followed your journal for sometime I feel you have other important things going on. So if you feel the need to change things to keep it going, do it. Good luck, whatever option you choose to do. :thumbup:

Marcel
06-02-2002, 05:43 PM
Blood wazzup dude? I've been reading the forums and articles over at the HST site and it's interesting. Obviously you have had success with HST.
Anyways now that summer is coming I will have more time on my hands and I read that you can split up the routine so you work half in the morning and half at night. You keep mentioning your 'Arnold' routine isn't it something like what I mentioned? You will still utilize HST principles correct? Laterz bro.

Marcel
06-02-2002, 05:59 PM
Oh and what is up with you signature? Is that for real? If it is that is crazy! When I first read it I was laughing so much! :cool:

Blood&Iron
06-02-2002, 08:21 PM
Originally posted by Marcel
Blood wazzup dude? I've been reading the forums and articles over at the HST site and it's interesting. Obviously you have had success with HST.
Anyways now that summer is coming I will have more time on my hands and I read that you can split up the routine so you work half in the morning and half at night. You keep mentioning your 'Arnold' routine isn't it something like what I mentioned? You will still utilize HST principles correct? Laterz bro.
Yup, it still adheres to the principles of HST. I've decided I'm gonna start it tomorrow. I'm still not sure what I'm gonna do in terms of diet. I think I'm gonna pseudo-bulk. I might lay off weighing everything and such. Really, I'd like to keep dieting and get really cut. But I'm finding my heart just isn't in it after 6 months. I figure 6 weeks of very moderate bulking, where maybe I'll try to put on 4-5lbs, shouldn't put too much fat on me. Then I'll be mentally ready to go back to dieting.

And yeah, the signature is a real letter to the Detroit News I found by accident while dicking around on the web. That's some funny sh*t. Dude's dedicated anyway. Maybe he decided to do Poliquin's one-day Arm Cure but still had to go into work that day.

Blood&Iron
06-02-2002, 08:27 PM
GENERAL RAMBLINGS
Tomorrow the Schwareneggerization of B&I will begin. I've decided to go with my Arnold routine, which I've posted a number of times. I'm gonna incorporate the suggestions Bryan Haycock made, and also some of the ideas I've seen on the HST site about multiple sets(I might slowly incorporate the extra sets.) Still not sure what I'm gonna do about diet. Probably be relaxed about things for the next week, just making sure to keep protein intake up and calories somewhat high(Around 3000kcal or so the first week) We'll see how this works. I'm hoping it'll make working out fun again.

EXERCISE
None...skipped my regular cardio.

DIET

I'm slippin' here...

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

Comments:
Absolutely wretched. I was feeling kind of sick last night and today so I barely ate anything. Actually, I was due for a refeed. I probably only ended up eating like 1000kcal due to my stomach ache. Skipped EC yesterday and today. Took a one No Doz(200mg) to get rid of my caffeine-withdrawal symptoms.

MISC. RECOVERY ISSUES
9 hours of sleep.

The_Chicken_Daddy
06-03-2002, 06:37 AM
Hey man, how long do you think you'll be doing the arnie routine? And how long do you think you'll be able to get away with it before OT sets in?

Blood&Iron
06-03-2002, 07:11 AM
Originally posted by The_Chicken_Daddy
Hey man, how long do you think you'll be doing the arnie routine? And how long do you think you'll be able to get away with it before OT sets in?
6-9 weeks is the plan. I'm extending the length of my microcycles by a week, so I'm gonna do 3 weeks of the 10's, 3 weeks of the 5's and (possibly) 3 weeks of negatives. I'm really not that worried about overtraining, due to the reasons I mentioned when you brought this up before(Much lowered volume, only gonna go to failure once every three weeks--as opposed to a 'real' Arnold routine) But, of course, I'm gonna be listening to my body, and if it turns out it's too much I'll adjust things as needed. Basically, the main point of all of this is to make my training enjoyable again.

HK
06-03-2002, 10:29 AM
:)

Blood&Iron
06-03-2002, 10:42 AM
Originally posted by HK
:)
I'd guess 12-13%. I meant to have it tested Saturday as the guy that's been doing it for the past year or so is being tranferred to another gym, but I got tied up with some other stuff. I'll probably get it tested by somebody else in the next few days, but obviously it's not gonna be real meaningful. Best I can do, though. I'll probably have some 'after' pictures taken in the next day or two, which I'll most likely post.

Blood&Iron
06-03-2002, 07:06 PM
GENERAL RAMBLINGS
Stop the insanity...
It's fun anyway. I better take some pictures before I turn into a total tub of lard, and what little muscle I have shrivels away from overtraining. Actually, I don't think either will happen(Provided I get my food intake in check.) We'll see where things go. Part of me still wants to diet. I'm horribly conflicted. But really I think it'll be good to take this break from dieting and have a little fun. So what if it's not optimal. Tomorrow I get a day just for arms. Whoo boy.

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

AM Session: 11:00am

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -120 x 10, -120 x 10, -120 x 10
Increment from last session: n/a
Tested 10RM: -80 x 10

Comments
This was very easy. I was only gonna do two sets, but since I had to wait for the HS Incline press I tossed in a third.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 100 x 10, 100 x 9
Increment from last session: n/a
Guess 10RM: 140 x 10

Comments:
Bit difficult. Due to the some of the stuff I've read from 'Blade' on the HST forum, I cut my 2nd set short as my tempo was involuntary becoming slower at rep 9. This weight may have actually been too heavy. I may go back to DB's. I just thought this would be a nice change of pace, but now I'm not so sure.


Seated Row
Tempo: 101
Warm-up: none
Work sets: 100 x 10, 100 x 10
Increment from last session: n/a
Tested 10RM: 140 x 10

Comments
Didn't write any comments in my log book for this. I think, if I recall correctly, it was fairly easy.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: -60 x 10, -60 x 10
Increment from last session: n/a
Tested 10 RM: -20 x 10

Comments:
2nd set was slightly difficult.

Incline Flyes
Tempo: 201
Warm-up: none
Work sets: 30's x 10, 30's x 7
Increment from last session: n/a
Guess 10RM: 50's x 10

Comments:
I might have overestimated my 10RM here. This was fairly difficult. 2nd set was terminated when tempo involuntarily decreased.

Machine Pullovers
Tempo: 101
Warm-up: none
Work-set: 75 x 10, 75 x 10
Increment from last session: n/a
Guessed 10RM: 135 x 10

Comments:
Quite easy. Just right, IMO.

Overall Comments
Session took only about 30 min. Barely felt liked I'd done anything. Wasn't really sweating(Normally I'm drenched afterwards; the fact that I hadn't taken EC and that it was cool outside probably was the cause) Overall, fairly enjoyable.

PM Session: 5:30pm

Leg Press
Tempo: 201
Warm up: none
Work set: 420 x 10
Increment from last session: n/a
Tested 10 RM: 500 x 10

Comments:
Back felt a little odd here; basically this leg press is a lower back death trap. I also tend to go too low here, and let my back curl up(Dumb, but I feel the ROM is too short otherwise.) I think I'm still slightly injured due to my stupidity of 3-4 months ago(Which I'm mentioned ad nauseum) as I've had slight back discomfort ever since. I may well have a doctor take a look at it(Although I did have my step-father who is an MD look and he didn't think it was anything major.) I may drop all compound leg movements for this HST cycle, as I don't believe fundamentally there is anything wrong with using isolation exercises(If one is not a PL'er) and even if it does compromise things, my leg development so far outpaces my upper-body anyways that it'd probably make me more proportional.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 35 x 10, 35 x 10
Increment from last session: n/a
Guess 10RM: 70 x 10

Comments:
Easy, but nice, tight contractions--especially in the fully contracted position.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 50 x 10, 50 x 10
Increment from last session: n/a
Guess 10RM: 90 x 10

Comments:
Surprisingly difficult. I've always found this to be a very intense exercise, perhaps due to my large legs. I get a great deal of lactate accumalation here. My legs were on fire during these sets, but muscularly they were not difficult sets.

Rear Leg Press
Tempo: 212
Warm-up: none
Work sets:
R: 25 x 10, 25 x 10, 25 x 10
L: 25 x 10, 25 x 10, 25 x 10
Increment from last session: n/a
Guess 10RM: 60 x 10

Comments:
Yes, this is the king of gay foo-foo exercises. So what? I like it. Plus I don't have much of an ass, and this will probably help me. Go ahead, laugh. I don't give a sh*t.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 100 x 10, 100 x 9
Increment from last session: n/a
Tested 10RM: 137.5 x 10

Comments
Should've stopped 2nd set at rep 8 due to involuntary decrease in tempo. Not too bad, though.

Power Crunch
Tempo: 101
Warm up: none
Work set: 40 x 10
Increment from last session: n/a
Tested 10RM: 80 x 10

Comments
Figured one set was enough here.

Overall Comments:
Session took about 40min. A bit more tiring than my morning one(Well, I was sweating anyway) but still fairly easy.

DIET

9:00am: 2 eggs, 1 cup Raisin Bran, 2 cup skim milk, 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(69g carbs/7g fiber, 33g protein, 10g fat)

10:30am: 1 serving HSN Primer, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

10:30-11:30am: 1 Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

11:30am: 1 serving PF Recovery Formula + Gatorade Powder + Kool Aid Powder, 5g glutamine peptide, 5g creatine, 1g ester-C, 400IU vitamin E, 500mg ALA, 3g CLA(95g carbs/0g fiber, 25g protein, 1.5g fat)

1:00pm: BBQ Pork on Bun(60g carbs/0g fiber, 40g protein, 20g fat)

2:00pm: 1 pop-tart(35g carbs/0g fiber, 3g protein, 6g fat)

4:00pm: 1/2 Low-carb Lean Body MRP, 1 pop-tart(47g carbs/2g fiber, 26g protein, 7g fat)

4:30pm: 500mg phosphotidyl serine

5:15pm: 1 serving HSN Primer, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

5:30pm-6:30pm: 1 Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

6:30pm: 1 scoop Surge + 1 scoop PF Recovery Formula, 5g glutamine peptide, 3g creatine, 500mg ALA, 1g ester-C, 400IU vitamin E(50g carbs/0g fiber, 25g protien, 1.5g fat)

7:00PM: Baked Ziti, 2 bread sticks(107g carbs/9g fiber, 30g protein, 30g fat)

9:30pm: 800mg magnesium, 30mg zinc

10:00pm: 1 scoop B&I Blend + 1 scoop Driver, 1.5 cups skim milk, 6g fish oil, 1 serving Fiber Psyll(37g carbs/16g fiber, 60g protein, 8g fat)

Totals:
Calories: 4062kcal
Carbs/Fiber: 579g/42g fiber
Protein: 288g
Fat: 66g

Comments:
Carbs:Protein:Fat = 57:28:15
Too many carbs, too little fat, a bit high in protein. Plus total calories are way too high. But really I don't give a f*ck. I might try to adjust this a bit though, so I don't turn into a total tub o' lard. The reason I have such an astronomical amount of carbs is cuz I had two pre/post workout shakes.

MISC. RECOVERY ISSUES
8 hours of sleep. I'm adding 500mg phosphotidyl serine only on the days I lift twice, for it's cortisol suppressing qualities. There've been a couple studies on it(One using 800mg a day for 10 days straight, so the fact I'm only taking 500mg every other day may not do much. It's hard to say. But the sh*t's expensive so that's as crazy as I'm gonna get.)

The_Chicken_Daddy
06-04-2002, 04:15 PM
You're doing arms the day after you do back and chest?!

Blood&Iron
06-04-2002, 05:00 PM
Originally posted by The_Chicken_Daddy
You're doing arms the day after you do back and chest?!
Yup. 'Tis the whole point. I'm training arms and shoulders 6 days a week--indirectly on back/chest day and directly on arm/shoulder day. Of course, to those mired in orthodoxy this probably seems stupid, but I thihk it might work quite well. No matter what, it's a lot of fun...which is the main point.

The_Chicken_Daddy
06-04-2002, 05:06 PM
:eek:

Ok man, but what do you want on your head stone?

Blood&Iron
06-04-2002, 05:12 PM
Originally posted by The_Chicken_Daddy
:eek:

Ok man, but what do you want on your head stone?
Uhh...seriously man, you really don't get it. Just cuz I'm training six days a week, and twice a day three days, does not automatically mean I'm overtraining. I used to buy that line, but at this point I think it's bullshit. My own experience is that I'm far more likely to become overtrained from excessive intensity rather than volume. Plus my total time in the gym is not gonna be much more than about 4.5 hours a week. Todays arm workout took about 25 min. Yesterday, both workouts combined took 1h 10min. It might happen, and if it does I'll make adjustments. Generally, though, I've come to believe that the paralyzing fear of overtraining than many who do the one bodypart a week thing believe, ends up being counterproductive.

The_Chicken_Daddy
06-04-2002, 05:24 PM
Originally posted by Blood&Iron

Uhh...seriously man, you really don't get it.

Oh i do get it man, i just don't think you'll grow from it.

Blood&Iron
06-04-2002, 05:35 PM
Originally posted by The_Chicken_Daddy


Oh i do get it man, i just don't think you'll grow from it.
And I think NHE is a crock of ****, so I guess we're even.

Maki Riddington
06-04-2002, 05:39 PM
Originally posted by Blood&Iron

Uhh...seriously man, you really don't get it. Just cuz I'm training six days a week, and twice a day three days, does not automatically mean I'm overtraining. I used to buy that line, but at this point I think it's bullshit. My own experience is that I'm far more likely to become overtrained from excessive intensity rather than volume. Plus my total time in the gym is not gonna be much more than about 4.5 hours a week. Todays arm workout took about 25 min. Yesterday, both workouts combined took 1h 10min. It might happen, and if it does I'll make adjustments. Generally, though, I've come to believe that the paralyzing fear of overtraining than many who do the one bodypart a week thing believe, ends up being counterproductive.


*** Man, it's nice to see that I'm not alone on this one. My thoughts exactly Blood!:thumbup:

The_Chicken_Daddy
06-04-2002, 05:45 PM
Originally posted by Blood&Iron

And I think NHE is a crock of ****, so I guess we're even.

Wow, dude. Knives away.

Besides, i'm not doing NHE.

Blood&Iron
06-04-2002, 06:05 PM
GENERAL RAMBLINGS
More fun...

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

Preacher Curl
Tempo: 101
Warm-up: none
Work-set: 35 x 10, 35 x 10, 35 x 10
Increment from last session: n/a
Tested 10RM: 55 x 10

Comments
Fairly easy. Set the seat quiet high and it ended up making it almost like a spider curl--without the annoying chest compression. Nice.

Tricep Pushdown - w/ v-bar
Tempo: 101
Warm-up: none
Work sets: 80 x 10, 80 x 10, 80 x 10
Increment from last session: n/a
Guess 10RM: 120 x 10(Probably a bit low)

Comments:
I was slightly fatigued during the final set. I was only taking about 30s-1min between sets. Really nice contractions here.


Reverse Curl - false grip
Tempo: 101
Warm-up: none
Work sets: 25 x 10, 25 x 10, 25 x 10
Increment from last session: n/a
Guess 10RM: 50 x 10(Might be a bit high)

Comments
Again, last set I was feeling slightly fatigued. I actually had intended to use less weight as dictated by my pre-written periodization scheme, but to do that I would've had to use DB's which would have been horribly annoying. So I just used an empty EZ-curl bar.

Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 8's x 10, 8's x 10, 8's x 10
Increment from last session: n/a
Guess 10 RM: 20's x 10

Comments:
Surprisingly, by the third set my delts were starting to become fairly fatigued. I was taking very short rest periods, and I've always had horrible endurance in them, so I suppose it's actually not that surprising. Liked this quite a bit.

Reverse Pec Deck
Tempo: 101
Warm-up: none
Work sets: 45 x 10, 45 x 10, 45 x 10
Increment from last session: n/a
Tested 10RM: 82.5 x 10

Comments:
Again, a bit of fatigue during the 3rd set.

Shrugs
Tempo: 111
Warm-up: none
Work-set: 30's x 10, 30's x 10
Increment from last session: n/a
Tested 10RM: 50's x 10

Comments:
Only two sets here. It was already getting slightly difficult on the 2nd one. Plus, I'll be honest, I don't really give much of a crap about my traps anyways.

Overall Comments
Took about 25min. Quite fun. Only bad thing with this workouts was, because it wasn't very long or difficult, it's hard to choke down my nasty PF Recovery Formula(I added in so much crap, though, that it actually isn't that bad tasting.) Thought about skipping it entirely.

[DIET

10:00am: 1 Granny Smith apple, 1 cup skim milk, a few spoonfuls of a nasty combo of oatmeal and protein powder, 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(50g carbs/3g fiber, 15g protein, 4g fat)

11:30am: 1 serving HSN Primer, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

11:30-12:00pm: 1 Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 1 serving PF Recovery Formula + Gatorade Powder + Kool Aid Powder, 5g glutamine peptide, 5g creatine, 1g vitamin C, 400IU vitamin E, 500mg ALA, 3g CLA(95g carbs/0g fiber, 25g protein, 1.5g fat)

1:00pm: Chicken and Cheese Quesadilla(30g carbs/1g fiber, 30g protein, 30g fat)

3:00pm: Pretzels(57g carbs/3g fiber, 5g protein, 2.5g fat)

4:00pm: 1/2 Low-carb Lean Body MRP(6g carbs/0g fiber, 21g protein, 1g fat)

6:00pm: Baked Ziti, 2 bread sticks(87g carbs/8g fiber, 30g protein, 25g fat)

7:00pm: 1 scoop B&I Blend, 1 cup skim milk(14g carbs/0g fiber, 30g protein, 1g fat)

9:30pm: 800mg magnesium, 30mg zinc

10:00pm: 1 scoop B&I Blend + 1 scoop Driver, 1.5 cups skim milk, 6g fish oil, 1 serving Fiber Psyll(37g carbs/16g fiber, 60g protein, 8g fat)

Totals:
Calories: 3286
Carbs/Fiber: 416g/35g
Protein: 239g
Fat: 74g

Comments:
Carbs:Protein:Fat = 51%:29%:20%
Not too far off in any area. Macronutrient ratio isn't horrible. Food selections could use improvement(Particularly the source of fat in my diet.) No vegetables either, which I don't like. I'm also not sure what I think about so many carbs. I'm a recoving carb-phobic. The last few times I've bulked I've used 40:40:20 ratio, but since then I've read some compelling stuff that carbs should be the bulk of one's diet while bulking. Really, though, this is a week not to worry too much about this kind of stuff. Provided my calories stay around 3000kcal or so, I'm not gonna sweat the details too much. This is a 'fun' week after all. Maybe next week I'll start thinking about these things.

MISC. RECOVERY ISSUES
9 hours of sleep.

Blood&Iron
06-04-2002, 06:16 PM
Originally posted by The_Chicken_Daddy


Wow, dude. Knives away.

Besides, i'm not doing NHE.
Okay. I'll calm down. No hard feelings.

But let me be honest, I get very annoyed with the sort of "Oh, you're gonna die from overtraining" sh*t. Is it being helpful? No. If I was someone who hadn't tried low volume/high-intensity stuff and was using some routine outta Flex maybe you'd be saying something I don't know; obviously, I've trained in a similar fashion to yourself for quite some time. I'm well aware of what you think on the subject. So, when you come into my journal and says "Oh, that's not going to work" I don't see the point. I've got no problem in answering questions about why I'm doing what I am. But I become, as this journal bears ample witness, quiet annoyed when people tell me what will or won't work for me.

And again, no hard feelings.

The_Chicken_Daddy
06-04-2002, 06:48 PM
Just remember dude, opinions are like arseholes...

Blood&Iron
06-04-2002, 06:51 PM
Originally posted by The_Chicken_Daddy
Just remember dude, opinions are like arseholes...
My point exactly...

Blood&Iron
06-05-2002, 06:28 PM
GENERAL RAMBLINGS
To all the naysayers: I'm not dead yet. Feelin' pretty good, actually. And man am I having a blast at the gym. Fun. Fun. Fun.

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

AM Session: 11:00am

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -115 x 10, -115 x 10, -115 x 10
Increment from last session: +5lbs
Tested 10RM: -80 x 10

Comments
Very easy. Decent focus. Felt this mostly in my lats.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 105 x 10, 105 x 10
Increment from last session: +5lbs
Guess 10RM: 140 x 10

Comments:
Some fatigue during the 2nd set. Not too difficult, though. Decent concentration.

Seated Row
Tempo: 101
Warm-up: none
Work sets: 105 x 10, 105 x 10
Increment from last session: +5lbs
Tested 10RM: 140 x 10

Comments
Slightly difficult, but not terribly so.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: -55 x 10, -55 x 10
Increment from last session: +5lbs
Tested 10 RM: -20 x 10

Comments:
Some fatigue/difficulty on set #2, but not that bad.

Incline Flyes
Tempo: 201
Warm-up: none
Work sets: 30's x 10, 30's x 8
Increment from last session: n/a
Guess 10RM: 50's x 10

Comments:
Stuck with this weight, even though I think it might be a bit high if I wasnt to be progressive for the next 2.5weeks. Cut the 2nd set a little short, when I felt myself becoming a bit fatigued, and my tempo was involuntarily slowing. I did manage one more rep on the 2nd set than last time.


Machine Pullovers
Tempo: 201
Warm-up: none
Work-set: 82.5 x 10, 82.5 x 10
Increment from last session: +7.5lbs
Guessed 10RM: 135 x 10

Comments:
Very slight fatigue during set #2.

Overall Comments
Session took about 37 min. Slightly more taxing than last time, but overall not too difficult. I was sweating a bit this time, though. Quite fun.

PM Session: 5:30pm

Hammer Strength Seated Hamstring Curl
Tempo: 212/313
Warm-up: none
Work sets: 40 x 10, 40 x 10, 40 x 10
Increment from last session: +5lbs
Guess 10RM: 70 x 10

Comments:
Really nice peak contraction. Tight. I was becoming fairly fatigued during the third set.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 55 x 10, 55 x 10
Increment from last session: +5lbs
Guess 10RM: 90 x 10

Comments:
Quite a bit of fatigue/lactate accumulation during the 2nd set. I sped up to about a 101 tempo to make sure I didn't come anywhere near failure.

Rear Leg Press
Tempo: 212
Warm-up: none
Work sets:
R: 25 x 10, 25 x 10, 25 x 10
L: 25 x 10, 25 x 10, 25 x 10
Increment from last session: none
Guess 10RM: 60 x 10

Comments:
1st and 2nd sets were suprisingly more difficult than the 3rd sets. Somewhat difficult.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 100 x 10, 100 x 8
Increment from last session: none
Tested 10RM: 137.5 x 10

Comments
1st set was easy, but I had the problem I always have here, namely, too much pressue on my little toe. I usually try turning my toes in to alleviate it, but it was still quiet annoying. Terminated 2nd set early as my tempo was involuntarily slowing down.

Power Crunch
Tempo: 101
Warm up: none
Work set: 45 x 10, 45 x 10
Increment from last session: +5lbs
Tested 10RM: 80 x 10

Comments
1st set was quite easy. Sped up a bit toward the end of the 2nd set. Slightly difficult. My abs were clenching up a bit afterwards

Overall Comments:
Took about 40min. Not too bad. Quite fun, actually. Currenty I have no compound leg movements(unless you want to count the gayness of the rear leg press) as the slight weirdness I felt last session while leg pressing has me a bit spooked. I've been having various weird feeling in my lower back for the better part of 4 months now(rarely what I'd call real pain), ever since my 'squatting debacle' and I think I may well have done some real, if not extreme, damage. I've been doing squats, etc anyway which probalby has only exacerbated the problem. I really should go to a sports specialist and have it looked at. For the time being, considering my legs are already big enough IMO, I'm just sticking to foo-foo stuff. Plus, I figured skipping the big stuff will cut less into my recovery anyway, while training with this relatively high volume and frequency.

DIET

9:00am: 2 eggs, 60g muesli, 2 cup skim milk, 500mg vitamin C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(61g carbs/8g fiber, 30g protein, 14g fat)

10:30am: 1 serving HSN Primer, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

10:40-11:15am: 1 Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

11:30am: 1 serving PF Recovery Formula, 5g glutamine peptide, 3g creatine, 1g vitamin C, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:30pm: Chicken Wrap(30g carbs/4g fiber, 25g protein, 15g fat)

1:00pm: 1 cinnamon raisin bagel, 1oz cream cheese(41g/1g, 9g protein, 11g fat)

3:00pm: 1/2 Low-carb Lean Body MRP, 1 banana(32g carbs/3g fiber, 22g protein, 1g fat)

4:00pm: 1oz peanuts(4g carbs/3g fiber, 7g protein, 16g fat)

4:30pm: 500mg phosphotidyl serine

5:30pm: 1 serving HSN Primer, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

5:40pm-6:20pm: 1 Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

6:20pm: 1 serving PF Recovery Formula + Gatorade Powder + Kool Aid Powder, 5g glutamine peptide, 3g creatine, 1g vitamin C, 400IU vitamin E, 250mg ALA, (95g carbs/0g fiber, 25g protein, 1.5g fat)

7:00PM: Taco Bell--Baked Chicken Stuft Burrito, Chicken Baja Gordita(101g/8g, 49g, 47g)

9:30pm: 800mg magnesium, 30mg zinc

10:00pm: 1 scoop B&I Blend + 1 scoop Driver, 1.5 cups skim milk, 6g fish oil, 1 serving Fiber Psyll(37g carbs/16g fiber, 60g protein, 8g fat)

Totals:
Calories: 4374kcal
Carbs/Fiber: 530g/51g
Protein: 298g
Fat: 118g

Comments:
Jesus f*ckin' christ, I ate a lot more than intended today. I was hungry, goddammit. I better really start getting a handle on this otherwise I'm gonna turn into a fat ass and negate the last 6months of dieting. But really man, I was hungry. The only thing that was really shady was the Taco Bell--consider it my big cheat meal for the week. Really, I don't consider this bad, but to go from 2200kcal a day to this is far too big of a jump too quickly(It's almost double the calories.) I'd like to be somewhere around 3000kcal. But I'm freakin' hungry as hell. What I really need to do is prepare my food ahead of time so I'm not stuck eating whatever tickles my fancy(Though, I did resist the urge to get some Little Debbie snack cakes today, and instead went with some boring, crappy peanuts.)

MISC. RECOVERY ISSUES
About 9 hours of sleep. I would have slept even more(I used an alarm clock, which I hate.) but I wanted to get out the door reasonably early(for me.)

The_Chicken_Daddy
06-06-2002, 07:51 AM
Hmmmm....

Maybe i was being a bit of a dick earlier, especially since i gave my opinion without you actually asking for it. My apologies.

I support you 101% in what you opt to do.

:)

The_Chicken_Daddy
06-06-2002, 07:52 AM
One more thing, from the quote in your sig, what are lyle's views on food thermodynamics?

Blood&Iron
06-06-2002, 07:58 AM
Originally posted by The_Chicken_Daddy
Hmmmm....

Maybe i was being a bit of a dick earlier, especially since i gave my opinion without you actually asking for it. My apologies.

I support you 101% in what you opt to do.

:)
No, it's cool. It wasn't that bad. I just tend to react badly to criticism. Opinions I have no problem with, it's just I don't like "Oh, well that's not gonna work" It might. It might not. We'll see. You might actually be surprised. I think experimentatin is a wonderful thing. Ultimately, though, I don't care; I mean I do care, but I care more that I have little fun, which has been missing for the last couple of weeks.

And even though an apology was unnecessary, thanks. And thanks for the support(Even if secretly you're counting the days till I drop dead from overtraining.)

Blood&Iron
06-06-2002, 08:03 AM
Originally posted by The_Chicken_Daddy
One more thing, from the quote in your sig, what are lyle's views on food thermodynamics?
A calorie is a calorie is a calorie....

Pretty much anyways. He's always changing his views slightly or not so slightly. So far as I know, he's still of the opinion that given adequate protein and EFA intake, the rest is pretty unimportant.

I tend to agree, given he's a crapload smarter and more knowledgeable than myself, but I still play it on the safe side and try to eat moderately healthy. I don't get all goofy about food selections as you've noticed. So long as calories come in on target, I don't worry too much.

Here's the thread from which I took the quote(THough it is a year old):
http://groups.google.com/groups?hl=en&lr=&threadm=3B3B804F.EA9434AF%40onr.com&rnum=4&prev=/groups%3Fq%3Dincreasing%2Bcalories%2BLyle%2BMcDonald%2Bgroup:misc.fitness.weights%26hl%3Den%26lr%3D% 26selm%3D3B3B804F.EA9434AF%2540onr.com%26rnum%3D4

The_Chicken_Daddy
06-06-2002, 08:10 AM
Yeah, i'm still sceptical of anything i read if it sounds like it's going against something i agree with - even if i look up to person who said it.

And i'm not waiting for you to drop dead from overtraining. It's only 9 weeks or so - you can get away with that.

Besides, i've never said you're gonna overtrain, i just said you won't grow, or at least not as much as you could. But seen as how it's to serve other purposes then i wish you well.

~tips hat to journal~

MonStar
06-06-2002, 08:53 AM
Originally posted by Blood&Iron
7:00PM: Taco Bell--Baked Chicken Stuft Burrito, Chicken Baja Gordita(101g/8g, 49g, 47g)

Totals:
Calories: 4374kcal
Carbs/Fiber: 530g/51g
Protein: 298g
Fat: 118g

Comments:
Jesus f*ckin' christ, I ate a lot more than intended today. I was hungry, goddammit. I better really start getting a handle on this otherwise I'm gonna turn into a fat ass and negate the last 6months of dieting. But really man, I was hungry. The only thing that was really shady was the Taco Bell--consider it my big cheat meal for the week. Really, I don't consider this bad, but to go from 2200kcal a day to this is far too big of a jump too quickly(It's almost double the calories.) I'd like to be somewhere around 3000kcal. But I'm freakin' hungry as hell. What I really need to do is prepare my food ahead of time so I'm not stuck eating whatever tickles my fancy(Though, I did resist the urge to get some Little Debbie snack cakes today, and instead went with some boring, crappy peanuts.)

Sucks man, those cravings will get ya everytime. Thats always what seems like happens to me. Its cool though more motivation now to stick to eating clean for the next week or so. :):)

MS

Blood&Iron
06-06-2002, 07:35 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

Incline DB Curl
Tempo: 111
Warm-up: none
Work-set: 10's x 10, 10's x 10, 10's x 10
Increment from last session: n/a
Tested 10RM: 25's x 10

Comments
Very easy, but really nice tight contractions.

Decline Pronating DB Extensions
Tempo: 101
Warm-up: none
Work sets: 10's x 10, 10's x 10, 10's x 10
Increment from last session: n/a
Complete Guess 10RM: 25's x 10(Probably way off)

Comments:
Haven't done this exercise since doing Poliquin's one-day arm cure. A little bit awkward of a movement(I find pronating the DB's a little difficult) but it's a nice stretch-position movement. Probably would be just as well off to do regular decline extensions.

Reverse Curl - false grip
Tempo: 101
Warm-up: none
Work sets: 25 x 10, 25 x 10, 25 x 10
Increment from last session: none
Guess 10RM: 50 x 10(Might be a bit high)

Comments
Same weight as last time. Little bit of fatigue during sets 2 and 3, but it was pretty much all in my forearms.

Lying Rear-Delt Lateral Raise
Tempo: 101
Warm-up: none
Work sets:
R: 8 x 10, 8 x 10, 8 x 10
L: 8 x 10, 8 x 10, 8 x 10
Increment from last session: n/a
Complete Guess 10 RM: 15's x 10(Probalby way off)

Comments:
Another moderately awkward feeling movement that I haven't done for some time. I think I'd be better off just doing reverse pec-deck flyes every sessions, rather than alternating with this, but Haycock suggested this exercise so I'm giving it a go. Some fatigue during sets two and three, though it felt more like it was in the medial deltoid with the right arm and the rear deltoid with the left--I'm probably performing the movement slightly differently with different arms.

Hammer Strength Behind-the-Neck-Press
Tempo: 101
Warm-up: none
Work sets: 95 x 10, 95 x 10
Increment from last session: n/a
Tested 10RM: 135 x 10

Comments:
This was kinda difficult. Particularly set 2(Which is why I didn't do a 3rd set.)

Wrist Curl
Tempo: 111
Warm-up: none
Work-set: 30 x 10, 30 x 10, 30 x 10
Increment from last session: n/a
Tested 10RM: 50's x 10

Comments:
Incredibly easy. I'm sorta disobeying the dictates of HST by alternating this and shrugs, but I don't give much of a crap about my traps anyways.

Overall Comments
Took about 25min. Quite fun. A number of the movements I'm still somewhat suspicious of. We'll see how they work out.

DIET

10:00am: 60g muesli, 1 cup skim milk, 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(52g carbs/8g fiber, 18g protein, 6g fat)

11:30am: 1 serving HSN Primer, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

11:30-12:00pm: 1 Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 1 serving PF Recovery Formula + Gatorade Powder + Kool Aid Powder, 5g glutamine peptide, 5g creatine, 1g vitamin C, 400IU vitamin E, 500mg ALA, 3g CLA(95g carbs/0g fiber, 25g protein, 1.5g fat)

1:00pm: Low-fat Yogurt, Bagel, 1oz cream cheese, 1/2 Low-carb Lean Body MRP(72g carbs/1g fiber, 38g protein, 12g fat)

3:00pm: apple, bagel, 1oz cream cheese, Met-RX Low-carb RTD(69g carbs/7g fiber, 45g protein, 14.5g fat)

6:00pm: 3oz pita chips, salsa, 1 small packet tuna in sunflower oil(40g carbs/2g fiber, 25g protein, 20g fat)

8:00pm: Baked Ziti, 2 bread sticks(87g carbs/8g fiber, 30g protein, 25g fat)

10:00pm: 800mg magnesium, 30mg zinc

10:30pm: 1 scoop B&I Blend + 1 scoop Driver, 1.5 cups skim milk, 6g fish oil, 1 serving Fiber Psyll(37g carbs/16g fiber, 60g protein, 8g fat)

Totals:
Calories: 3816kcal
Carbs/Fiber: 492g/45g fiber
Protein: 264g
Fat: 88g

Comments:
Not too bad. Bit high in calories. Only big complaint is the lack of vegetables.

MISC. RECOVERY ISSUES
9 hours sleep.

Blood&Iron
06-10-2002, 08:03 PM
GENERAL RAMBLINGS
Well, I had originally planned to be super-dedicated and complete my daily journal entries offline, and upload them once WBB came back up. But then I realized something; I'm lazy. So, for the first time EVER in the history of this journal, there are some days unaccounted for. Boo hoo.

Okay, on to other things. I was at a health food store and saw a great deal of fish oil. $9.00 for a double pack of two bottles of 100 caps. So I picked up about 4 packs so I can try taking 20g of fish oil a day for the next 30-40 days. I don't really think it'll have a profound effect, but I thought "What the hell?"

Had my bodyfat tested. It was by a different person than I've used previously(The other guy no longer works at my gym) Came out at 13.4%(6 site test) Dunno, if I put on a little fat since I started bulking, or I didn't lose much fat over the final 5 weeks of dieting, or it's simply different because a differenct person took it. Who knows? It'll server as a baseline for bulking, though.


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

AM Session: 10:35am

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -105 x 10, -105 x 10, -105 x 10
Increment from last session: +5lbs
Tested 10RM: -80 x 10

Comments
Good focus. Felt this mostly in my lats. 3rd set was slightly difficult(Bit too much fatigue in my bi's)

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 115 x 10, 115 x 10
Increment from last session: +5lbs
Guess 10RM: 140 x 10

Comments:
Slightly longer than normal rest between two sets. Not too difficult.

Seated Row
Tempo: 101
Warm-up: none
Work sets: 115 x 10, 115 x 10
Increment from last session: +5lbs
Tested 10RM: 140 x 10

Comments
2nd set was fairly difficult. Form/tempo might have both been a little off on it as well.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: -45 x 10, -45 x 10
Increment from last session: +5lbs
Tested 10 RM: -20 x 10

Comments:
Only went two inches below parallel or so, rather than my very(perhaps excessive) ROM. Made this fairly easy. 2nd set was still slightly difficult.

Incline Flyes
Tempo: 201
Warm-up: none
Work sets: 35's x 10
Increment from last session: +5lbs
Guess 10RM: 50's x 10

Comments:
Fairly difficult set. Consequently I only did one set. My chest is a strong point anyway, so I could probably drop this entirely(Which I may do if I feel the need, although I really enjoy this exercise)


Machine Pullovers
Tempo: 201
Warm-up: none
Work-set: 97.5 x 10, 97.5 x 10
Increment from last session: +7.5lbs
Guessed 10RM: 135 x 10

Comments:
Both sets were slightly difficult. Not sure about my form here. Might have been a little off.

Overall Comments
Total time: 37min. Pretty enjoyable, though I was feeling a bit more worn out than usual by the end.

PM Session: 6:00pm

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 45 x 10, 45 x 10, 45 x 10
Increment from last session: +5lbs
Guess 10RM: 70 x 10

Comments:
Nice, tight contractions. Last set was slightly difficult.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 65 x 10, 65 x 10(last 5 at 101)
Increment from last session: +5lbs
Guess 10RM: 90 x 10

Comments:
Both sets were fairly difficult, esp. the 2nd one. Perhaps too much so.

Rear Leg Press
Tempo: 212
Warm-up: none
Work sets:
R: 35 x 10, 35 x 10, 35 x 10
L: 35 x 10, 35 x 10, 35 x 10
Increment from last session: none
Guess 10RM: 60 x 10

Comments:
First set for each leg was pretty difficult. But subsequent ones, while difficult, were a bit easier.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 112.5 x 10, 112.5 x 6
Increment from last session: none
Tested 10RM: 137.5 x 10

Comments
Quit 2nd set when my tempo started slowing too much.

Power Crunch
Tempo: 101
Warm up: none
Work set: 55 x 10, 55 x 10
Increment from last session: +5lbs
Tested 10RM: 80 x 10

Comments
Kinda difficult.

Overall Comments:
Took about 40min. Decent session. Little tiring, though.

DIET

9:00am: 2 eggs, 60g muesli, 2 cup skim milk, 1/4 cup raisins, 500mg vitamin C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(92g carbs/10g fiber, 31g protein, 14g fat)

10:00am: 1 serving HSN Primer, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

10:40-11:15am: 50g Ultra Fuel(49g carbs/0g fiber, 0 protein, 0g fat)

11:15am: 1 scoop PF Recovery Formula + 1 scoop Surge, 1 tbsp sucrose, 5g glutamine peptide, 3g creatine, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:30pm: Salami on rye sandwich(40g carbs/2g fiber, 15g protein, 25g fat)

1:45pm: 1 rye bagel, 8oz orange juice, 10g fish oil, 1/2 Low-carb, Lean Body MRP(63g carbs/3g fiber, 27g protein, 12g fat)

3:30pm: 1/2 Low-carb Lean Body MRP, 1 Little Debbie Coffeecake(70g carbs/2g fiber, 25g protein, 15g fat)

4:30pm: 500mg phosphotidyl serine

6:00pm: 1 serving HSN Primer, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

5:40pm-6:20pm: 2 scoop Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

6:20pm: 1 scoop PF Recovery Formula + 1 scoop Surge, 1 tbsp sucrose, 5g glutamine peptide, 3g creatine, 400IU vitamin E, 250mg ALA(65g carbs/0g fiber, 25g protein, 1.5g fat)

7:00PM: 500g california rolls, 1 cup ice cream, 6 sandwich cookies, 1 cup vegetable soup, 1tbsp Nestle Quik, 1 cup skim milk, 1 scoop B&I Blend(180g carbs/6g fiber, 72g protein, 46.5g fat)

9:30pm: 800mg magnesium, 30mg zinc

10:00pm: 1 scoop B&I Blend + 1 scoop Driver, 1.5 cups skim milk, 5g fish oil, 1 serving Fiber Psyll(37g carbs/16g fiber, 60g protein, 8g fat)

Totals:
Calories: 5249kcal
Carbs/Fiber: 705g/47g
Protein: 326g
Fat: 125g

Comments:
Damn, am I head for fat-ass ville. Okay, over the next day or two, I'm gonna get things back in the realm of reasonable. Say 4000kcal or so, no crap, more fruits/vegetables. So let it be written. So let it be done.

MISC. RECOVERY ISSUES
8 hours of sleep. I'm trying to get up earlier in the morning, so sleep is gonna be compromised until I realize I've gotta go to bed earlier.

The_Chicken_Daddy
06-11-2002, 08:24 AM
Originally posted by Blood&Iron
Fairly difficult set. Consequently I only did one set. My chest is a strong point anyway, so I could probably drop this entirely(Which I may do if I feel the need, although I really enjoy this exercise)


Yeah, i quite enjoy flyes too.

Out of curiosity, how much do you spend on supps?

Blood&Iron
06-11-2002, 11:21 AM
Originally posted by The_Chicken_Daddy

Out of curiosity, how much do you spend on supps?

Probably $200 or so dollars a month, though half of that is MRPs/protein which would be money I'd still have to spend on 'real' food if I didn't use them. So, I'd say I'm probably blowing $100-150 a month on the crap. As I've said a number of times before, it's better than a crack habit. Plus I've barely ever drink anymore so all the money I'd spend on liquor/bars(I usually blow $60 or so on one night out.) I have in my pocket. It works out.

MonStar
06-11-2002, 11:29 AM
Blood&Iron-
Few questions about some things man hope you dont mind.

First of all I ordered 375 tabs of 25 mg. ephedrine hcl, which I am going to stack with 200 mg. caffeine twice a day. What do you think of this? Second I ordered 11 lbs. of dextrose from supplement direct. What do you think about this, I need a way of flavoring it though. I also ordered another bottle of Adrenalin and a 5 lbs. tub of Prolab choclate whey protein- have you ever tried this stuff? Just looking for some opinions.

Anyway I had a few comments / questions about refeeds. The first being that I was going to switch to a 48 hour refeed vs. a 5-7 hour refeed but after talking to Lyle McDonald through email I decided to go with the shorter more intense one. First of all it would be more often which is important for me, (every 3rd night). And second of all he said that in 5 hours studies have shown that leptin can be increased.

He said he did a very very similar approach before refeeding postworkout Monday, Wednesday, Friday and got awesome results. Anyway I wanted to ask you what you thought of this approach?

Finally I wanted to ask you about what you think Par Deus is going to surprise everyone with on Friday in his new article on leptin. Hes talking about how refeeds are good, but there is now a better way, etc. What do you think its going to be, etc.?

MS

Blood&Iron
06-11-2002, 11:45 AM
Originally posted by MonStar
Blood&Iron-
Few questions about some things man hope you dont mind.

First of all I ordered 375 tabs of 25 mg. ephedrine hcl, which I am going to stack with 200 mg. caffeine twice a day. What do you think of this?

I'd break the tabs in half and take 12.5mg and 100mg caffeine every two hours or so instead of 25mg/200mg only twice a day. I've written about this before. I've posted a link to Bryan Haycock's article on the subject a couple of times, which is where I got the idea. (Use google with "Howz-it-work AND Haycock AND ephedrine) It'll work better.



Second I ordered 11 lbs. of dextrose from supplement direct. What do you think about this, I need a way of flavoring it though.

You can get Kool-Aid packs that don't contain any sugar(It's just the flavorings and coloring.) Get some of this and add it. That's what I did to my Fruit Punch recovery forumula 'cause it tasted like puke and wasn't the right color. Worked pretty decently.



I also ordered another bottle of Adrenalin and a 5 lbs. tub of Prolab choclate whey protein- have you ever tried this stuff? Just looking for some opinions.

Dunno, about the Adrenalin. It's NYC as I remember. Good appetite suppressant. Not much of a thermogenic(aka 'fat-burner') though. Pro-Lab's a pretty good company from what I can tell. I usually stick with Optimum or HSN Primer(Primer is the best quality and taste, but it's pricey) cuz I like the taste.



Anyway I had a few comments / questions about refeeds. The first being that I was going to switch to a 48 hour refeed vs. a 5-7 hour refeed but after talking to Lyle McDonald through email I decided to go with the shorter more intense one. First of all it would be more often which is important for me, (every 3rd night). And second of all he said that in 5 hours studies have shown that leptin can be increased.

He said he did a very very similar approach before refeeding postworkout Monday, Wednesday, Friday and got awesome results. Anyway I wanted to ask you what you thought of this approach?

I saw the email response you posted(Though, generally, just to let you know, you should probably get permission from him before posting personal emails--or relate what he said without directly quoting. I'm not sure how picky he is. Probably not a problem, just something of which you should be aware.) Anyways, I'm not sure what study he's referring too. I really haven't looked at the literature with regard to leptin. I've seen him comment previously on MFW that shorter refeeds have not been shown to sufficiently upregulate leptin levels and that it's questionable whether even the longer ones do. Reading Lyle's comments on MFW about this is what caused me to go to longer(1.5-2 day) refeeds myself. I was initially doing 1/2 - 1 day refeeds every two days and feel the longer slightly more infrequent ones worked much better. That's just my personal experience(I was still having one every 2-3 days, though.)



Finally I wanted to ask you about what you think Par Deus is going to surprise everyone with on Friday in his new article on leptin. Hes talking about how refeeds are good, but there is now a better way, etc. What do you think its going to be, etc.?

MS
No idea.

The_Chicken_Daddy
06-11-2002, 02:12 PM
I've read somewhere that you can refeed on fat, i think.

Or am i just being stupid here?

Blood&Iron
06-11-2002, 02:22 PM
Originally posted by The_Chicken_Daddy
I've read somewhere that you can refeed on fat, i think.

Or am i just being stupid here?
From what I know that would be an incredibly bad idea. The reason refeeds work is that one's body is capable, in the short-term, of really ramping up glucose oxidation(Especially for the first 24 hours) so that the excess calories are not stored as adipose tissue. Any dietary fat that is consumed during hypercaloric days, though, can easily be stored(That's why refeeds should be kept low fat)

But maybe there's some other line of reasoning I'm missing here...

Blood&Iron
06-11-2002, 05:57 PM
GENERAL RAMBLINGS
I'm seriously considering adding in a 2 week cycle of One and topical 4-AD beginning next week. I'm still not sure about it, though. My primary concern is my hair; I'd really like to keep it. I may look into Nizoral shampoo, though I really don't want to be stuck using it for the rest of my life. I'm still not sure if my hair is falling out already. If it is, it's doing so quite slowly. My other concern: being 'natural'(Of course, to some I've already crossed this boundary), is still something of an issue as well. But, really, having thought about it quite a bit, I've decided it's not that important to me. Although, I still have a certain condescension towards people who rely overmuch on steroids(I find this a bit irritating, but can't seem to rid myself of it.) Personally, I've just thought about how I view other people who've used 1-test: I really don't judge them in the same light as hardcore juicers. They are not, in my mind--for whatever twisted reason I myself don't quiet understand--equivalent acts. It's all a matter of degrees and I freely admit that this is entirely self-serving, hypocritical viewpoint. But then, so are most peoples' opinions about everything.

I had kinda planned from the beginning to kick in the One during this bulk, and this was partially responsible for the slight 'insanity' of my current routine(Though, I think it's working quite well without exogenous androgens.) I figure I shelled out $100 for the stuff, I might as well use it. Still may change my mind. The big thing is my hair. I dunno.

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

Incline DB Curl
Tempo: 111
Warm-up: none
Work-set: 15's x 10, 15's x 10, 15's x 10
Increment from last session: +5lbs per DB
Tested 10RM: 25's x 10

Comments
3rd set was fairly difficult. Might have to drop volume here next session.

Decline Pronating DB Extensions
Tempo: 101
Warm-up: none
Work sets: 15's x 10, 15's x 10, 15's x 10
Increment from last session: +5lbs per DB
Complete Guess 10RM: 25's x 10(Probably way off)

Comments:
Still a bit awkward. 3rd set was very difficult.

Reverse Curl - false grip
Tempo: 101
Warm-up: none
Work sets: 30 x 10, 30 x 10, 30 x 10
Increment from last session: none
Guess 10RM: 50 x 10(Might be a bit high)

Comments
Slightly difficult. Quiet a bit of burn/fatigue in my forearms.

Lying Rear-Delt Lateral Raise
Tempo: 101
Warm-up: none
Work sets:
R: 10 x 10, 10 x 10, 10 x 10
L: 10 x 10, 10 x 10, 10 x 10
Increment from last session: +2lbs
Complete Guess 10 RM: 15's x 10(Probably way off)

Comments:
Still a little awkward. Not sure if I'm even performing these properly. All six sets were slightly difficult.

Hammer Strength Behind-the-Neck-Press
Tempo: 101
Warm-up: none
Work sets: 110 x 10, 110 x 10
Increment from last session: +10lbs
Tested 10RM: 135 x 10

Comments:
2nd set was fairly difficult.

Wrist Curl
Tempo: 111
Warm-up: none
Work-set: 45 x 10, 45 x 10, 45 x 10
Increment from last session: n/a
Tested 10RM: 50's x 10

Comments:
Not too difficult.

Overall Comments
Took a bit longer than I'd like(35min) Overall, fun but somewhat difficult. Generally, the 1st set of every exercise was pretty easy, the 2nd and/or 3rd sets were difficult. As the weights increase, i may have no choice but to reduce my volume somewhat.

DIET

9:00am: 2 DHA eggs, 60g muesli, 1 banana, 1.5 cups skim milk, 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(87g carbs/11g fiber, 32g protein, 14g fat)

11:00am:500mg ALA

11:30am: 1 serving HSN Primer, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

11:30-12:00pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 1 serving PF Recovery Formula + Gatorade Powder + Kool Aid Powder, 5g glutamine peptide, 3g creatine, 1g vitamin C, 400IU vitamin E, 500mg ALA, 100mcg selenium, 3g CLA(95g carbs/0g fiber, 25g protein, 1.5g fat)

1:30pm: 1 Raisin Bagel, 1/2 Met-Rx RTD 40, 5g fish oil(47g carbs/2g fiber, 26g protein, 8g fat)

1:30-2:00pm: 1/2 Met-Rx RTD 40(7g carbs/1g fiber, 20g protein, 1.5g fat)

3:00pm: 1 can mixed fruit, 1 small packet tuna, 10g fish oil(50g carbs/3g fiber, 19g protein, 11g fat)

5:30pm: 1/2 cup ice cream, 4 sandwich cookies(78g carbs/0g fiber, 7g protein, 17g fat)

6:00pm: 6oz pasta, 1.5 cups marinara, 25g parmesan cheese, 1 cup skim milk(169g carbs/13g fiber, 45g protein, 18.5g fat)

10:00pm: 800mg magnesium, 30mg zinc

10:30pm: 1 scoop B&I Blend + 1 scoop Driver, 1.5 cups skim milk, 5g fish oil, 1 serving Fiber Psyll(37g carbs/16g fiber, 60g protein, 8g fat)

Totals:
Calories: 4248kcal
Carbs/Fiber: 624g/50g
Protein: 257g
Fat: 80.5g

Comments:
Still above where I'd like to be, but a decent improvement over the last few days. An acceptable(though still a bit high) amount of crap. Goal for the next week is to come in consistently at 450g carbs/250g protein/80g fat with total calories equal to ~3500. Just need to plan things out ahead and skip the crap.

MISC. RECOVERY ISSUES
Very restful 9 hours of sleep.

Blood&Iron
06-12-2002, 06:12 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

AM Session: 10:05am

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -100 x 10, -100 x 10, -100 x 10
Increment from last session: +5lbs
Tested 10RM: -80 x 10

Comments
Pretty good focus. Fatigue in bi's made the 3rd set a bit difficult.

Hammer Strength Incline Press
Tempo: 101
Warm-up: none
Work sets: 120 x 10, 120 x 10
Increment from last session: +5lbs
Guess 10RM: 140 x 10

Comments:
2nd set was slightly difficult.

Seated Row
Tempo: 201
Warm-up: none
Work sets: 120 x 10, 120 x 10
Increment from last session: +5lbs
Tested 10RM: 140 x 10

Comments
Pretty easy. Perhaps due to form/tempo.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: -40 x 10, -40 x 10
Increment from last session: +5lbs
Tested 10 RM: -20 x 10

Comments:
Went just a little bit below parallel. Doing these stupid assisted dips(rather than regular ones) three times a week is a little hard on my shoulders, so I've progressively reduced my ROM here. I'm not really having any shoulder problems, but it's a little uncomfortable while I perform these. Also, I felt this mostly in my front delts, rather than my chest which sucked. 2nd set was fairly difficult.

Incline Flyes
Tempo: 201
Warm-up: none
Work sets: 40's x 10
Increment from last session: +5lbs per DB
Guess 10RM: 50's x 10

Comments:
Sped this up a bit, so I could progress in weight. Somewhat difficult, and consquently only did one set rather than push my luck.

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 105 x 10, 105 x 10
Increment from last session: +7.5lbs
Guessed 10RM: 135 x 10

Comments:
Slightly difficult.

Overall Comments
Total time: 40min. Pretty decent workout overall.

PM Session: 6:00pm

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 50 x 10, 50 x 10, 50 x 10 @ 101
Increment from last session: +5lbs
Guess 10RM: 70 x 10

Comments:
Good deal of cumulative fatigue/'kneaded' feeling(as Haycock put's it) on the 3rd set which I performed a bit faster than the first two.

Hammer Strength Leg Extensionl
Tempo: 101
Warm-up: none
Work sets: 70 x 10, 70 x 10
Increment from last session: +5lbs
Guess 10RM: 90 x 10

Comments:
Both were somewhat difficult.

Rear Leg Press
Tempo: 101
Warm-up: none
Work sets:
R: 40 x 10, 40 x 10, 40 x 10
L: 40 x 10, 40 x 10, 40 x 10
Increment from last session: +5lbs
Guess 10RM: 60 x 10

Comments:
Sped up tempo a bit. Consquently, not too difficult.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 125 x 10, 125 x 7
Increment from last session: +12.5lbs
Tested 10RM: 137.5 x 10

Comments
First set was pretty easy. Cut 2nd short due to slowdown.

Power Crunch
Tempo: 101
Warm up: none
Work set: 60 x 10, 60 x 10
Increment from last session: +5lbs
Tested 10RM: 80 x 10

Comments
Easy. Went a bit faster than normal, though.

Overall Comments:
Took about 40min. Pretty decent workout.

DIET

9:30am: 1 cup Raisin Bran, 1/2 cup skim milk, 1g ester C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(57g carbs/7g fiber, 9g protein, 1.5g fat)

10:00am: 1 serving HSN Primer, 5g BCAA's, 5g glutamine peptide, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

10:05-10:35am: 50g Ultra Fuel(49g carbs/0g fiber, 0 protein, 0g fat)

10:35am: 1 serving PF recovery formula, 5g glutamine peptide, 3g creatine, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:30pm: Chicken and Spinach Wrap, 5g fish oil(40g carbs/7g fiber, 20g protein, 20g fat)

1:45pm: 1 garlic bagel, 5g fish oil, 1/2 Low-carb Lean Body MRP(46g carbs/1g fiber, 29g protein, 8g fat)

3:30pm: 1/2 Low-carb Lean Body MRP, 5g fish oil(5g carbs/0g fiber, 22g protein, 5g fat)

4:30pm: 500mg phosphatidyl serine

5:00pm: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

5:00pm-5:30pm: 2 scoop Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

5:30pm: 1 serving PF recovery formula, 5g glutamine peptide, 3g creatine, 400IU vitamin E, 250mg ALA, 100mcg selenium(50g carbs/0g fiber, 25g protein, 1.5g fat)

7:00PM: 3oz tortellini, 1/2 cup ice cream, 2 cookies(74g carbs/1g fiber, 15g protein, 15g fat)

9:00pm: 800mg magnesium, 30mg zinc

9:30pm: 1 scoop B&I Blend + 1 scoop Driver, 1.5 cups skim milk, 12g fish oil, 1 serving Fiber Psyll(37g carbs/16g fiber, 60g protein, 14g fat)

Totals:
Calories: 3518kcal
Carbs/Fiber: 472g/40g
Protein: 250g
Fat: 70g

Comments:
Overall calories on target, but carbs ended up being a little high and fat a little low. I actually took 27g of fish oil today, to make up for an otherwise low fat intake. Good improvement, though. Just gotta keep it at 3500kcal or so for the rest of the week, before bumping it up when I being my One cycle.

MISC. RECOVERY ISSUES
Restful 8.5 hours of sleep.

The_Chicken_Daddy
06-13-2002, 12:30 PM
Clean out the ole' PM box, young sir.

Blood&Iron
06-13-2002, 12:44 PM
Originally posted by The_Chicken_Daddy
Clean out the ole' PM box, young sir.
'Tis clear.

May I have another?

Blood&Iron
06-13-2002, 09:27 PM
GENERAL RAMBLINGS
My arms are gonna be hyoooge...

Pretty sure I'm gonna kick in the 1-test/4-AD next week for a two week cycle. Maybe I'll have some before and after shots, though I think the only noticeable difference will be I'll be bald and have a lot of zits. Whoo hoo. Can't wait!

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

Preacher Curl
Tempo: 101
Warm-up: none
Work-set: 45 x 10, 45 x 10, 45 x 10
Increment from last session: +5lbs
Tested 10RM: 55 x 10

Comments
Last two sets were slightly difficult.

Tricep Pushdown - w/ v-bar
Tempo: 101
Warm-up: none
Work sets: 105 x 10, 105 x 10, 105 x 10
Increment from last session: +5lbs
Guess 10RM: 120 x 10(Probably a bit low)

Comments:
Little bit explosive on the concentric, which I really don't like. All three sets were somewhat difficult.

Reverse Curl - false grip
Tempo: 101
Warm-up: none
Work sets: 35 x 10, 35 x 10, 35 x 10
Increment from last session: +5lbs
Guess 10RM: 50 x 10(Might be a bit high)

Comments
Little bit explosive on concentric; all three sets slightly difficult(Just in my forearms though.)

Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 12's x 10, 12's x 10, 12's x 10
Increment from last session: +2lbs per DB
Guess 10 RM: 20's x 10

Comments:
Last set was quite difficult as I had a great deal of cumulative fatigue.

Reverse Pec Deck
Tempo: 101
Warm-up: none
Work sets: 60 x 10, 60 x 10, 60 x 10
Increment from last session: +7.5lbs
Tested 10RM: 82.5 x 10

Comments:
All three sets slightly difficult.

Shrugs
Tempo: 111
Warm-up: none
Work-set: 40's x 10, 40's x 10, 40's x 6
Increment from last session: +5lbs per DB
Tested 10RM: 50's x 10

Comments:
Shoulda skipped the 3rd set entirely, as after two I was pretty fatigued.

Overall Comments
Fun workout.

[DIET

10:00am: 2 DHA enriched eggs, 1 cup raisin bran, 1 cup skim milk, 1g ester-C, 400IU vitamin E, 1 multi-vitamin, 250mg ALA(60g carbs/7g fiber, 25g protein, 9g fat)

11:30am: 1 serving HSN Primer, 5g BCAA's, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

11:30-12:00pm: 25g Ultra Fuel(25g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 1 serving PF Recovery Formula + 15g sucrose + 9g fructose, 5g glutamine peptide, 5g creatine, 1g vitamin C, 400IU vitamin E, 500mg ALA, 3g CLA(74g carbs/0g fiber, 25g protein, 1.5g fat)

1:00pm: BBQ Chicken on a bun(70g carbs/0g fiber, 30g protein, 15g fat)

3:00pm: Whole wheat bagel(40g carbs/2g fiber, 7g protein, 2g fat)

4:00pm: Low-carb Lean Body MRP, 1 can peaches, 10g fish oil(63g carbs/4g fiber, 42g protein, 11g fat)

5:00pm: 2 PB Mesotech Bars(88g carbs/0g fiber, 50g protein, 14g fat)

7:30pm: 1 piece deep-dish pizza(40g carbs/0g fiber, 20g protein, 30g fat)

10:30pm: Wendy's--grilled chicken sandwich, spicy chicken sandwich, 1 PB Mesotech Bar(124g carbs/4g fiber, 77g protein, 28g fat)

11:30pm: 800mg magnesium, 30mg zinc, 1 serving Fiber Psyll, 10g fish oil(14g carbs/12g fiber, 0g protein, 10g fat)

Totals:
Calories: 4809kcal
Carbs/Fiber: 603g/33g
Protein: 299g
Fat: 121.5g

Comments:
Oh well, I was hungry and I'm bulking. I've decided screw eating 3,500kcal. I'm just too damn hungry. Hopefully I don't get fat, but if I do, oh well I'll learn a good lesson.

MISC. RECOVERY ISSUES
9 or so hours of sleep.

Alex.V
06-13-2002, 09:29 PM
Originally posted by Blood&Iron

Pretty sure I'm gonna kick in the 1-test/4-AD next week for a two week cycle. Maybe I'll have some before and after shots, though I think the only noticeable difference will be I'll be bald and have a lot of zits. Whoo hoo. Can't wait!


Sounds exciting! They say a positive outlook is everything....

Blood&Iron
06-13-2002, 09:45 PM
Originally posted by Belial


Sounds exciting! They say a positive outlook is everything....
Every time I get on a plane, I assume it will crash or be blown up. I'm also pretty sure I already have Mad Cow disease, cancer, small pox, and the black plague.

Since a number of studies have shown a correlation between life expectancy and a positive outlook on life, I'm betting I keel over in the next year or two.

MonStar
06-13-2002, 10:10 PM
Blood&Iron-
Where do you buy your ephedrine hcl and caffeine?

The place that I ordered it from says that I need to fax them my social security card and my license. Dont feel like going through that bullsh!t.

Where do you get yours from?

MS

thalapathi
06-13-2002, 10:14 PM
Originally posted by MonStar
Blood&Iron-
Where do you buy your ephedrine hcl and caffeine?

The place that I ordered it from says that I need to fax them my social security card and my license. Dont feel like going through that bullsh!t.

Where do you get yours from?

MS
MS- I am not B&I, but I think B&I gets it from netrition.com .Just goto netrition.com and search for Ephedrine hcl. I think only Vaspro brand is available on netrition.com

thalapathi
06-13-2002, 10:21 PM
Originally posted by Blood&Iron
[B]GENERAL RAMBLINGS
My arms are gonna be hyoooge...
Pretty sure I'm gonna kick in the 1-test/4-AD next week for a two week cycle. Maybe I'll have some before and after shots, though I think the only noticeable difference will be I'll be bald and have a lot of zits. Whoo hoo. Can't wait!


B&I- Good luck with the cycle as you have finally decided to use ONE. I am sure that using proper diet and good workouts, you will end up with results that you are expecting minus the bald head.:thumbup:

Have seen you some fat gain having ramped up the calories so much within such a short time from dieting, or has the metabolic expenditure due your new workout schedule cancelled it out.

Blood&Iron
06-14-2002, 12:16 PM
Originally posted by thalapathi

MS- I am not B&I, but I think B&I gets it from netrition.com .Just goto netrition.com and search for Ephedrine hcl. I think only Vaspro brand is available on netrition.com
Yup, but they contain guaifenesin(200mg) FYI D&E does not, I believe, require an ID check for 12.5mg ephedrine tablets.

Blood&Iron
06-14-2002, 12:22 PM
Originally posted by thalapathi

Have seen you some fat gain having ramped up the calories so much within such a short time from dieting, or has the metabolic expenditure due your new workout schedule cancelled it out.
Don't think I've put on too much fat. Maybe a little. I'm sitting at about 200lbs now(bf% tested at 13.4% last week), up from 193 two weeks ago when I ended my diet. I think most of this is just added water weight from increased glycogen and undigested food. Little more chub on my stomach, but I can actually see some veins on my arms that I couldn't previously see--some ones that run perpendicular to the muscle(Maybe just increased vascularity due to fact I'm hitting my arms every day.) I'm gonna have a bf% test today or Saturday prior to beginning my cycle and another after I'm done to compare. My arms have increased from about 16.25 to 16.75 inches or so, so I think so far my plan is working. I hope so, anyways.

Generally, I think it's pretty dumb to increase calories so quickly, but I'm of the "If your bulking and you're hungry, eat!" school. I'd rather overeat than undereat. I just hope it doesn't end up turning me into a lardass.

MonStar
06-14-2002, 03:26 PM
Blood&Iron-
Quick question since I am pretty sure you keep in touch with Par Deus.

Do you know why his Big Motherf*cker magazine Issue #7 isnt out yet? Its June 14th it was supposed to come out today and the only thing thats still on his website is issue #6.

MS

Blood&Iron
06-14-2002, 03:32 PM
Originally posted by MonStar
Blood&Iron-
Quick question since I am pretty sure you keep in touch with Par Deus.

Do you know why his Big Motherf*cker magazine Issue #7 isnt out yet? Its June 14th it was supposed to come out today and the only thing thats still on his website is issue #6.

MS
I don't have any real contact with him(Not sure why you'd think I do.) I did send him an email with some dumb questions about my upcoming One cycle. I probably could've answered them for myself with a little research; even I fall prey to 'ask the expert' syndrome sometimes.

As for Mind and Muscle(new name of BMF'er) I'd bet some contributors have not yet submitted their articles. Be patient.

Blood&Iron
06-14-2002, 07:26 PM
GENERAL RAMBLINGS
Been looking at possible solutions to the potential hairloss that One may cause. As I've known for awhile Nizoral 2% is probably the best bet. There is also a lot of good feedback on topical spironolactone on the Elite boards, but it's not a regular prescription med. You've got to order it directly from the company; makes me suspicious. I'll probable end up just getting a script for Nizoral.

Originally, I had planned on not using anything, but I'm really a bit worried. At the first sign of hairloss, the cycle is done. Period.

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

2)Took 25mg ephedrine/200mg caffeine before this workout.

AM Session: 10:05am

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -95 x 10, -95 x 10, -95 x 10
Increment from last session: +5lbs
Tested 10RM: -80 x 10

Comments
Great focus on first two sets, so-so on 3rd. Really felt this in my mid-back. Pretty easy.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 125 x 10, 125 x 10
Increment from last session: +5lbs
Guess 10RM: 140 x 10

Comments:
Both sets were quite easy; probably due to some difference in the the seat position and, more likely, the ephedrine I took before this workout.

Seated Row
Tempo: 201
Warm-up: none
Work sets: 125 x 10, 125 x 10
Increment from last session: +5lbs
Tested 10RM: 140 x 10

Comments
Quite easy.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: -35 x 10, -35 x 9
Increment from last session: +5lbs
Tested 10 RM: -20 x 10

Comments:
First set was slightly difficult. On the 2nd one, I basically hit failure; rep 9 was kinda slow and I very much doubt I could've gotten 10. I should've stopped after rep 8. I might drop the 2nd set here beginning next week.


Incline Flyes
Tempo: 202
Warm-up: none
Work sets: 40's x 10
Increment from last session: +5lbs per DB
Guess 10RM: 50's x 10

Comments:
Rep 10 was a bit too slow. Almost to failure(Dumb.)

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 112.5 x 10, 112.5 x 10
Increment from last session: +7.5lbs
Guessed 10RM: 135 x 10

Comments:
Easy.

Overall Comments
Great workout, courtesy of ephedrine.

PM Session: 6:00pm

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 55 x 10, 55 x 10, 55 x 10 @ 201
Increment from last session: +5lbs
Guess 10RM: 70 x 10

Comments:
Last set was fairly difficult.

Hammer Strength Leg Extensionl
Tempo: 101
Warm-up: none
Work sets: 75 x 10, 75 x 10
Increment from last session: +5lbs
Guess 10RM: 90 x 10

Comments:
2nd set was fairly difficult; I probably should've skipped it entirely.

Rear Leg Press
Tempo: 202, 20x
Warm-up: none
Work sets:
R: 40 x 10, 40 x 10, 40 x 10
L: 40 x 10, 40 x 10, 40 x 10
Increment from last session: +5lbs
Guess 10RM: 60 x 10

Comments:
Sets varied a bit in tempo. Most were somewhat difficult.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 125 x 10, 125 x 6
Increment from last session: +12.5lbs
Tested 10RM: 137.5 x 10

Comments
First set was pretty easy. Cut 2nd short due to slowdown.

Power Crunch
Tempo: 10X
Warm up: none
Work set: 65 x 10, 65 x 10
Increment from last session: +5lbs
Tested 10RM: 80 x 10

Comments
Easy. Went a bit faster than normal, though.

Overall Comments:
Not too bad. I really should do fewer sets considering that both in my morning and evening workout I came close to/hit failure on some exercises on the 2nd or 3rd set. This is really stupid, but for some silly reason I'm having a hard time doing the intelligent thing and either stopping a few reps short or skipping the extra sets entirely. I'm gonna try to deal with this next week.

DIET

9:30am: 2 PB Mesotech Bars(88g carbs/0g fiber, 50g protein, 14g fat)

11:30am: 25mg ephedrine, 200mg caffeine

12:00pm: 1 serving HSN Primer, 5g BCAA's, 5g glutamine peptide, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

11:45-12:25pm: 25g Ultra Fuel(25g carbs/0g fiber, 0 protein, 0g fat)

12:35pm: 1 serving PF recovery formula, 6g fructose, 5g glutamine peptide, 3g creatine, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(56g carbs/0g fiber, 25g protein, 1.5g fat)

1:30pm: 1/2 Ham on whole wheat sandwich(20g carbs/2g fiber, 10g protein, 10g fat)

2:30pm: 1/2 Ham on whole wheat sandwich(20g carbs/2g fiber, 10g protein, 10g fat)

3:30pm: PB Mesotech Bar, 5g fish oil(44g carbs/0g fiber, 25g protein, 12g fat)

5:00pm: 500mg phosphatidyl serine

5:30pm: PB Mesotech Bar, 5g fish oil(44g carbs/0g fiber, 25g protein, 12g fat)

6:30pm: 1 serving HSN Primer, 5g glutamine peptide, 5g BCAA's, 3g creatine, 500mg vitamin C(5g carbs/4g fiber, 23g protein, 1g fat)

6:30pm-7:15pm: 25g Ultra Fuel(25g carbs/0g fiber, 0g protein, 0g fat)

7:15pm: 1 serving PF recovery formula, 5g glutamine peptide, 3g creatine, 400IU vitamin E, 500mg ALA, 100mcg selenium(56g carbs/0g fiber, 25g protein, 1.5g fat)

8:30PM: Low-fat kefir, 5oz tuna, 1oz honey roasted cashews(32g carbs/0g fiber, 48g protein, 21.5g fat)

9:00pm: 800mg magnesium, 30mg zinc

9:30pm: 1 scoop B&I Blend + 1 scoop Driver, 1.5 cups skim milk, 5g fish oil, 1 serving Fiber Psyll(37g carbs/16g fiber, 60g protein, 8g fat)

Totals:
Calories: 3968kcal
Carbs/Fiber: 457g/28g
Protein: 324g
Fat: 92.5g

Comments:
Little more reasonable calorie level, but a sh*tload of sugar and little fiber due to the reliance on Mesotech bars. I bought a box yesterday, whcih I almost never do cuz they end up being almost every meal due to convenience and taste. Once the box is gone, I'll start eating real food again.

MISC. RECOVERY ISSUES
'bout 8 hours of sleep.

The_Chicken_Daddy
06-14-2002, 07:33 PM
Are you noticing any difference from the CLA and/or ALA?

Do you personally agree with them, or are you taking them to to make sure or something like that?

Blood&Iron
06-14-2002, 07:41 PM
Originally posted by The_Chicken_Daddy
Are you noticing any difference from the CLA and/or ALA?

Do you personally agree with them, or are you taking them to to make sure or something like that?
I dunno. I use so damn much stuff at once, it's impossible to say what's doing what. It's a really pathetic way to evaluate things. I'm just too impatient to add one thing at a time. The ALA I really feel makes a difference during refeeds. If I don't use it I feel fat and bloated. So I assume it works, though I don't feel anything when I take it postworkout. CLA, not sure. Bryan Haycock has written quite positively about it, and it's not SOOOO expensive. But again, there are way too many confounding variables to say whether it's doing anything. Hopefully it ends up limiting my fat gain during this bulk. BTW, my 20g a day fish oil habit seems to be having some effects. Not sure about body composition, but I've had less of the up-and-down moods shifts I normally have.

MonStar
06-15-2002, 01:58 AM
Blood&Iron-
Curious man what you think about they whey protein shake preworkout and the carbs 1/2way through.

I dont know if I could do the carbs 1/2 way through because I do cardio postworkout for fat-loss but when it comes to the whey preworkout do you think thats more beneficial than whey postworkout?

MS

Blood&Iron
06-15-2002, 10:10 PM
Originally posted by MonStar
Blood&Iron-
Curious man what you think about they whey protein shake preworkout and the carbs 1/2way through.

I dont know if I could do the carbs 1/2 way through because I do cardio postworkout for fat-loss but when it comes to the whey preworkout do you think thats more beneficial than whey postworkout?

MS
It's a good idea. You'll have peak levels of insulin and aminos in your bloodstream at the same time, right at the end of your workout. I have both that and some whey hydrolysate and dextrose post-workout to make sure I'm doing everything possible.

If you're just gonna have whey once, I'd say it's better pre-workout for the above reason.

Blood&Iron
06-15-2002, 10:18 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

Incline DB Curl
Tempo: 111
Warm-up: none
Work-set: 15's x 10, 15's x 10, 15's x 10
Increment from last session: none
Tested 10RM: 25's x 10

Comments
Pretty easy.

Decline Pronating DB Extensions
Tempo: 101
Warm-up: none
Work sets: 15's x 10, 15's x 10
Increment from last session: none
Complete Guess 10RM: 25's x 10(Probably way off)

Comments:
Felt a bit less awkward than the previous times I've performed this. Dropped the 3rd set as #2 was fairly difficult.

Reverse Curl - false grip
Tempo: 101
Warm-up: none
Work sets: 35 x 10, 35 x 10, 35 x 10
Increment from last session: none
Guess 10RM: 50 x 10(Might be a bit high)

Comments
3rd set was somewhat difficult.

Lying Rear-Delt Lateral Raise
Tempo: 101
Warm-up: none
Work sets:
R: 10 x 10, 10 x 10, 10 x 10
L: 10 x 10, 10 x 10, 10 x 10
Increment from last session: none
Complete Guess 10 RM: 15's x 10(Probably way off)

Comments:
3rd sets were slightly difficult.

Hammer Strength Behind-the-Neck-Press
Tempo: 101
Warm-up: none
Work sets: 120 x 10, 120 x 7
Increment from last session: +10lbs
Tested 10RM: 135 x 10

Comments:
Cut 2nd set short due to slowdown.

Wrist Curl
Tempo: 202
Warm-up: none
Work-set: 55 x 10, 55 x 10, 55 x 10(last 5 @ 101)
Increment from last session: +10lbs
Tested 10RM: 50's x 10

Comments:
Not too difficult.

Overall Comments
Fun workout. Took about 30 min.

DIET

SKipping this today. It's late and I wanna go to bed.

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

Comments:
Too much crap. I'm really gonna focus on cleaning things up this next couple weeks and eating some vegetables and stuff. I was kinda feeling a bit fat this morning too, which I hate. Hopefully, I haven't put on a bunch of fat. I haven't gained that much weight, so I can't imagine I have. Hope not anyway.

MISC. RECOVERY ISSUES
Only managed to get 7 hours of sleep or so. Bah.

Blood&Iron
06-16-2002, 05:49 PM
GENERAL RAMBLINGS
Oh, I forgot, yesterday I saw the coolest gym ever. My god, it was incredible. My gym is smaller than the bathroom there. The entrance is like the entrance to the Waldorf-Astoria or something. They've got like 5 people at a desk just dispensing towels. Five people dispensing towels? It's multiple stories. The weight room probably has a good hundred or so different machines all lined up according to what bodypart they work. Four or five different brands. They've even got some machines that uses pneumatic pumps, and have little buttons on the handle where you can decrease or increase the weight. So, you can decrement the weight with the little button before doing the positive so it's really light(like 40lbs or something), then at the top contracted position increment it back up to like 340lbs. Incredibly freakin' cool. The cardio room had like 30 treadmills. 30 of everything actually(There's like 100 different pieces of cardio equipment. And then, on top of that, there's a 2nd smaller cardio room) And on the wall in front of them there's like 8 huge flat screen tv's. They have an indoor and outdoor olympic size pools. The indoor one has a big waterslide. There're tanning bed in the changing room, which are so clear and fancy, it's like a 5-star hotel. It's the freakin' Valhall of gyms. I think I might have to move just so I can start going there.

On a sadder note, my hair and I are having our final farewell this evening. You would be touched if you could see it. My hair has always been so good to me; it's covered my head from the harsh rays of the sun; it's kept me warm in winter, beating back the frigid draughts of ice and snow. But, all things must pass. So, my hair and I have come to terms that our love cannot endure. Maybe the Nizoral 2%, which I picked up today, will allow us to go on a little longer. But, alas, my desire to look like Arnold is more important than my fear of looking like Curly.

Tomorrow my ONE/4-AD cycle begins...

EXERCISE

None.

DIET

12:00pm: 120g muesli, 2 cup skim milk, 1 serving HSN Driver, 5 fish oil caps(119g carbs/12g fiber, 50g protein, 13g fat)

2:00pm: 1 can fruit in juice, 1 scoop B&I Blend, 1 cup skim milk, 5g fish oil(62g carbs/3g fiber, 30g protein, 6g protein)

5:30pm: 60g muesli, 1oz cashews, 1.5 cups mixed vegetables, low-fat kefir, 20g whey, 1.5 cups skim milk, 5g fish oil(120g carbs/9g carbs, 62g protein, 22g fat)

8:30pm: something....

9:30pm: 500mg magnesium, 30mg zinc

10:00pm: 1 scoop B&I Blend, 1 scoop HSN Driver, 1.5 cups skim milk, 5g fish oil, 1 serving HDT Fiber-Psyll(35g carbs/16g fiber, 55g protein, 7g fat)

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

Comments:
Running totals:
336g
197g protein
48g fat

I'll finish this later...

MISC. RECOVERY ISSUES
9 hours of sleep.

=w=
06-16-2002, 07:50 PM
Goodluck with your ONE cycle!! Dont worry about the hair - you are taking the right precausions and though everyone is different I had no hair troubles and my dad and grandparents are bald (or balding) so I am genetically predisposed (one would ASSume) to lose my hair. Oh well chicks dig bald! Right? Come on guys, right? :(

Blood&Iron
06-16-2002, 09:08 PM
Originally posted by =w=
Goodluck with your ONE cycle!! Dont worry about the hair - you are taking the right precausions and though everyone is different I had no hair troubles and my dad and grandparents are bald (or balding) so I am genetically predisposed (one would ASSume) to lose my hair. Oh well chicks dig bald! Right? Come on guys, right? :(
So far as I know it's the maternal side of the family from which MPB comes. So it's your mother's father you have to look at. Mine's bald as a door knob. Even though I think it has no effect on me, my father's bald too. Doesn't make me feel any better. Still even with a genetic predisposition, it doesn't mean I will lose my hair, only that their's a good chance. I wouldn't really worry, but my hairline is seems kinda high lately, and I was rubbing my head yesterday and a bunch of fine hairs fell out. Maybe it was normal shedding; I haven't noticed anything like that on a regular basis. I'm hoping the Nizoral helps. I had to sorta bully my step-father into prescribing it for me, as he really didn't think from the info he could dig up it would work. If I'd been intelligent I would've started taking it two weeks or so ago, as apparently that's how long it takes to kick in. But it's still better than nothing. Goddamn, I hope my hair doesn't fall out.

But so long as I have hyooooooge gunz, I can deal with a little hair loss.

rookiebldr
06-16-2002, 09:37 PM
Originally posted by Blood&Iron

But so long as I have hyooooooge gunz, I can deal with a little hair loss.

Ah, the dilemma. What's life without some risk. You can't look like Arnold with out the guns. Besides, if your already losing the hair, it would be shame to miss out on the arms.

Blood&Iron
06-17-2002, 10:07 PM
GENERAL RAMBLINGS
And so it begins...

Today, I applied One for the first time. I was expecting it to burn like hell fire. Didn't really feel anything; hopefully it's not gone bad or anything. Used latex gloves to apply the stuff. Got a few weird looks at the gym. I can't blame anybody. If I saw some dude smearing crap all over his chest with latex gloves I'd think he was a complete freak. The only real problem I have is that 6 squirts of One is quite a large volume of liquid and it requires a fair amount of real estate. So does 9 sprays of Androspray. So, it's sorta tough finding enough room for it all(I really don't want to put in on my legs, and it's impossibe to get to my back.) I'm also a bit concerned that since I apply lotion in the morning it might interfere with absorption. I would assume, that provided the area is washed and scrubbed thouroughly before application the lotion shouldn't be a problem, but I'm not sure. Hopefully, not. I have to post something on the new boards over at Avant Labs.

BTW, for any who've take a look at the new Avant site, while I'm exceedingly suspicous Leptigen sounds like just about the coolest thing ever. I'm definitely gonna give it a go, based on my experience with Avant Labs products. There's an interesting thread on MFW in which Elzi Volk and Lyle McDonald speculate as to what it might contain. One ingredient, I'm guessing(The one that stimulates hexosamine pathways) will be glucosamine. Probably not, though.

Oh, and I had my bodyfat tested again today. F*ck, f*ckity, f*ck. Last time(On 6/6/02 I believe) it was:
Tri - 10
Subscap - 19
Chest - 9
Thigh - 20
Ab - 14
Supra - 9

This comes out to ~13.6% bf. My weight at that point, I'm not sure I think it was 195.

Today(6/17/02) it was:
Tri - 13
Subscap - 19
Chest - 9
Thigh - 22
Ab - 17
Supra - 9

This comes out to 14.4%

Now at the end of my dieting about 2 weeks ago I was weighing about 193. The last bodyfat test I had by the guy I've been using for the past year(Both of the above were done by someone else, as the guy I used is no longer at my gym.) cam out at 13.8% bodyfat at a weight of 195lbs. If I ONLY lost fat--which is unlikely--then the lowest my bodyfat could possibly have been is about 13%. At 193 lbs, this means I was carrying:
25lbs fat
168lbs lbm

My current test(Again, since it was done by someone else it's basically irrelevant IMO.) puts me at 14.4% at a bodyweight of 203lbs, which means I now have
29.2lbs fat
173.8lbs lbm

So that's an increase of 4.2lbs fat and 5.8lbs lbm. Not terrible. Really, it's only about 2lbs too much fat. And considering I gained this weight in just two weeks I should be happy more wasn't fat. Really, though a bunch of this weight is probably undigested food, increased muscle glycogen, who knows what. I don't know where I am currently. At least I have a baseline to see how well One works--or doesn't work as the case may be.

Gaining 10lbs in two weeks is just dumb, though. But, hey, what can I 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)Took 25mg ephedrine/200mg caffeine before this workout.

AM Session: 11:15am

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -90 x 10, -90 x 10, -90 x 10
Increment from last session: +5lbs
Tested 10RM: -80 x 10

Comments
Very short rest periods. 3rd set was slightly difficult. Great mid-back contraction.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 130 x 10, 130 x 10
Increment from last session: +5lbs
Guess 10RM: 140 x 10

Comments:
Fairly easy.

Seated Row
Tempo: 201
Warm-up: none
Work sets: 130 x 10, 130 x 10
Increment from last session: +5lbs
Tested 10RM: 140 x 10

Comments
Pretty easy.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: -30 x 10, -30 x 9
Increment from last session: +5lbs
Tested 10 RM: -20 x 10

Comments:
First set was easy. 2nd I stopped a little short, before it got very difficult. Wanted to err on the side of caution, as I think in general I've been taking things a little too close to failure lately.

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 120 x 10, 120 x 10
Increment from last session: +7.5lbs
Guessed 10RM: 135 x 10

Comments:
Did these before my flyes, rather than after as I have been. Really an almost uncomfortable amount of stretch in the long head of my triceps while doing these. 2nd set was quite difficult; I probably should have terminated it early.

Incline Flyes
Tempo: 20X
Warm-up: none
Work sets: 45's x 10
Increment from last session: +5lbs per DB
Guess 10RM: 50's x 10

Comments:
Only one set. Not too bad. Bit fast on the concentric, though.


Overall Comments
Awesome workout, again due to my beloved ephedrine. Total time: about 35min.

PM Session: 7:10pm

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 60 x 10, 60 x 10, 60 x 10 @ 201
Increment from last session: +5lbs
Guess 10RM: 70 x 10

Comments:
Last set was fairly difficult.

Hammer Strength Leg Extensionl
Tempo: 201
Warm-up: none
Work sets: 80 x 10, 80 x 10
Increment from last session: +5lbs
Guess 10RM: 90 x 10

Comments:
2nd set was a bit difficult.

Rear Leg Press
Tempo: 202, 20x
Warm-up: none
Work sets:
R: 45 x 10, 45 x 10, 45 x 10
L: 45 x 10, 45 x 10, 45 x 10
Increment from last session: +5lbs
Guess 10RM: 60 x 10

Comments:
Last set with the right leg was pretty difficult, all the rest were fairly easy.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 137.5 x 10, 137.5 x 6
Increment from last session: +12.5lbs
Tested 10RM: 137.5 x 10

Comments
First set was pretty easy. Cut 2nd short due to slowdown.

Power Crunch
Tempo: 10X
Warm up: none
Work set: 70 x 10, 70 x 10
Increment from last session: +5lbs
Tested 10RM: 80 x 10

Comments
Fairly easy.

Overall Comments:
Decent enough workout. Nothing special, though.

DIET

9:30am: 60g muesli, 2 DHA enriched eggs, 1 cup skim milk, 22g whey, 40g raisins, 1g ester-C, 1 multi-vitamin, 400IU vitamin e, 250mg ALA(93g carbs/6g fiber, 51g protein, 11g fat)

10:45am: 25mg ephedrine, 200mg caffeine

11:15pm: 1 serving HSN Primer, 5g BCAA's, 5g glutamine peptide, 3g creatine(5g carbs/4g fiber, 23g protein, 1g fat)

11:15-11:50am: 25g Ultra Fuel(25g carbs/0g fiber, 0 protein, 0g fat)

12:00pm: 1 serving PF recovery formula, 9g fructose, 15g sucrose, 5g glutamine peptide, 3g creatine, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(74g carbs/0g fiber, 25g protein, 4.5g fat)

12:15pm: 6 squirts One(100mg 1-testosterone), 9 squirts Androspray(360mg 4-AD)

1:30pm: rye bagel, 22g whey, 10g fish oil(45g carbs/4g fiber, 27g protien, 13.5g fat)

3:00pm: 1.5 cups fruit cocktail in juice, 5g fish oil, Herb&Garlic tuna packet(25g carbs/2g fiber, 32g protein, 12.5g fat)

4:30pm: 22g whey, 1.5 cups fruit cocktail in juice, 1oz honey roasted cashews(41g carbs/2g fiber, 29g protein, 13.5g fat)

5:00pm: 500mg phosphatidyl serine

7:00pm: 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(5g carbs/0g fiber, 22g protein, 1.5g fat)

7:15pm-7:50pm: 25g Ultra Fuel(25g carbs/0g fiber, 0g protein, 0g fat)

8:00pm: 1 serving PF recovery formula, 15g sucrose, 9g fructose, 5g glutamine peptide, 3g creatine, 400IU vitamin E, 500mg ALA, 100mcg selenium(74g carbs/0g fiber, 25g protein, 1.5g fat)

9:00PM: 6oz spaghetti, 1 cup marinara sauce, 30g parmesan, 22g whey, 1 cup skim milk(173g carbs/9g fiber, 65g protein, 17g fat)

10:00pm: Chocolate mousse(35g carbs/4g fiber, 4g protein, 9g fat)

11:45pm: 800mg magnesium, 30mg zinc

12:00am: 1 scoop B&I Blend + 1 scoop Driver, 1.5 cups skim milk, 5g fish oil, 1 serving Fiber Psyll(37g carbs/16g fiber, 60g protein, 8g fat)

12:15am: 6 squirts One(100mg 1-testosterone), 9 squirts Androspray(360mg 4-AD)

Totals:
Calories: 4836kcal
Carbs/Fiber: 657g/42g
Protein: 363g protein
Fat: 84g

Comments:
Damn near perfect. No vegetables, though. Normally, I think this level of protein pointless, but I'm trying to follow Par Deus' recommendation. Obviously, I will be experiencing increased protein synthesis while on One, so I'd rather err on the side of too much, than not enough.

MISC. RECOVERY ISSUES
9 hours of sleep.

thalapathi
06-17-2002, 10:36 PM
Hopefully you don't end up bald and fat, which might be your worst nightmare. ;)
Seriously though, good luck B&I.


Originally posted by Blood&Iron
[B]GENERAL RAMBLINGS
There's an interesting thread on MFW in which Elzi Volk and Lyle McDonald speculate as to what it might contain. One ingredient, I'm guessing(The one that stimulates hexosamine pathways) will be glucosamine. Probably not, though.


Interestingly, I have been following the same thread and whatever they have speculated, seems to be standard suppliments. However as Lyle said, nothing can really be said without knowing what it contains and from what I have read on various boards, ParDeus's suppliments seem to be top notch.I have been thinking about buying it in the next month or two if my weight loss stalls, though it hasnt in the past few months. IIRC, he has stated he stands by his money back guarantee, so it probably shouldnt hurt to try it after some feedback is in. The only thing that makes me skeptical, is his failure to disclose the contents of the product, though I can understand his fear of copycat companies.

Blood&Iron
06-17-2002, 10:42 PM
Originally posted by thalapathi
Hopefully you don't end up bald and fat, which might be your worst nightmare. ;)
Seriously though, good luck B&I.

That's not a nightmare, that's my father. He looks sorta like Ben Franklin.

Anyways, in some ways I think the results of the past two weeks have been quite positive. Again, it's just two lbs more fat than ideal, and although for me that's two months of dieting, it's not that huge an amount of fat. Plus I gained nearly 6lbs of lbm in two weeks; maybe it's all undigested food and glycogen, but I doubt it. My arms are about 1/2 inch bigger anyway, which would fit the 10lbs=1 inch on the arms hypothesis. It'll be interesting to compare the results of the last two weeks and my two weeks on One.

The_Chicken_Daddy
06-18-2002, 05:04 AM
Is there not some kind of law that states that you must label all ingredients of a product?

I mean, what if someone bought it and it included an ingredient that they were allergic to?

And from what i can gather from what i've personally read, leptigen sounds like you can prolly make it yourself. Be sure to let us know how it goes though.

MonStar
06-18-2002, 08:07 AM
Agree with The_Chicken_Daddy, from everything that I have seemed to read about Leptigen it really doesnt sound like any kind of breakthrough. I am curious as to what specifically the ingredients are. :cool::cool:

MS

Blood&Iron
06-18-2002, 08:11 AM
It may not be, but what we've been reading has only been speculation, even if it's by people like Lyle McDonald and Elzi Volk. Until we know what it contains, it's impossible to judge it one way or another. Given Avant Labs track-record, though, I tend to doubt it's simply some glucosamine, synephrine, and l-phenylalanine all mixed together.

MonStar
06-18-2002, 08:26 AM
Originally posted by Blood&Iron
It may not be, but what we've been reading has only been speculation, even if it's by people like Lyle McDonald and Elzi Volk. Until we know what it contains, it's impossible to judge it one way or another. Given Avant Labs track-record, though, I tend to doubt it's simply some glucosamine, synephrine, and l-phenylalanine all mixed together.

Good point B&I, from everything I have read about Avant Labs its top notch supplements.

Never purchased anything from there but I have heard some good things.

MS

MonStar
06-18-2002, 08:45 AM
I wanted to ask you B&I what do you think about refeeding on training days vs. refeeding on rest days?

I am thinking that refeeding postworkout would be excellent for recovery and recuperation, etc. What do you think about this?

MS

the doc
06-18-2002, 10:38 AM
the caliper test is still subject to error. I would not trust the significance of any number past the decimal.
Really, a change of 0.6% is not significant in light of the precision of the measurement (which i believe is +/- 2%). From a dunk tank (hydrostatic) test i might trust is enough to round every 0.5%

Blood&Iron
06-18-2002, 11:47 AM
Originally posted by the doc
the caliper test is still subject to error. I would not trust the significance of any number past the decimal.
Really, a change of 0.6% is not significant in light of the precision of the measurement (which i believe is +/- 2%). From a dunk tank (hydrostatic) test i might trust is enough to round every 0.5%
Yeah, I know. Even hydrostatic weighing and DEXA scans are prone to error. But in the absence of any other objective means of gauging progress, I just assume they're correct, even to one decimal place--which is pretty silly considering the margin of error is +/- 3%. I don't get too worked up about them though. Especially since I'm comparing two tests done by different people which, in my eyes, essentially makes the comparison worthless. The mirror is, in some ways, the best gauge of progress. By that measure I'm quite happy with my results thus far. I actually had a guy at the gym say he'd 'give almost anything' to make the sort of progress I have. That was pretty cool.

Thanks for the encouragment.

the doc
06-18-2002, 01:00 PM
the fact that you are happy with your results is all that matters :)

Blood&Iron
06-18-2002, 10:00 PM
GENERAL RAMBLINGS
Well I'm not bald yet, at least.

Been applying my Nizoral faithfully, though, I probably don't even need it. Haven't noticed much of anything yet, though I think I may have an increased sense of well-being and/or aggression. Might be my imagination, though. No real notable effects in the gym or anything.

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

Preacher Curl
Tempo: 101
Warm-up: none
Work-set: 50 x 10, 50 x 10, 50 x 6
Increment from last session: +5lbs
Tested 10RM: 55 x 10

Comments
All sets were slightly difficult, cut last one short due to slow-down.

Tricep Pushdown - w/ v-bar
Tempo: 20x
Warm-up: none
Work sets: 110 x 10, 110 x 10, 110 x 10
Increment from last session: +5lbs
Guess 10RM: 120 x 10(Probably a bit low)

Comments:
Changed cadence. Last set was very slightly difficult.

Reverse Curl - false grip
Tempo: 20x
Warm-up: none
Work sets: 40 x 10, 40 x 6(regular grip)
Increment from last session: +5lbs
Guess 10RM: 50 x 10(Might be a bit high)

Comments
Changed cadence. 2nd set was almost to failure and cut short due to slowdown.

Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 15's x 10, 15's x 9, 15's x 5
Increment from last session: +3lbs per DB
Guess 10 RM: 20's x 10

Comments:
Both of final sets were almost to failure. Probably should've skipped both.

Reverse Pec Deck
Tempo: 20x
Warm-up: none
Work sets: 67.5 x 10, 67.5 x 10, 67.5 x 10
Increment from last session: +7.5lbs
Tested 10RM: 82.5 x 10

Comments:
Changed tempo. All three sets fairly easy.

Shrugs
Tempo: 11x
Warm-up: none
Work-set: 45's x 8, 45's x 8, 45's x 6
Increment from last session: +5lbs per DB
Tested 10RM: 50's x 10

Comments:
So-so form on last set.

Overall Comments
Took about 30min. Didn't noticed any real effect from the 1-test or 4-AD yet. Took ephedrine before this workout, but it didn't get me all that amped.

[DIET

10:00am: 60g muesli, 2 DHA enriched eggs, 1 cup skim milk, 22g whey, 40g raisins, 1g ester-C, 1 multi-vitamin, 400IU vitamin e, 250mg ALA(93g carbs/6g fiber, 51g protein, 11g fat)

11:30am: 22g whey, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1g fat)

11:30-12:00pm: 50g Ultra Fuel(25g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 1 serving PF Recovery Formula + 15g sucrose + 9g fructose, 5g glutamine peptide, 3g creatine, 1g ester-C, 400IU vitamin E, 500mg ALA, 100mcg selenium(74g carbs/0g fiber, 25g protein, 1.5g fat)

12:15pm: 6 squirts One(100mg 1-testosterone), 9 sprays Androspray(360mg 4-AD)

1:00pm: 1/2 Ham and Swiss on whole wheat sandwich, small banana, 5g fish oil, 22g whey(45g carbs/4g fiber, 33g protein, 16.5g fat)

3:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

4:00pm: 1/2 Ham and swiss on whole wheat sandwich, 22g whey, 5g fish oil(25g carbs/2g fiber, 32g protein, 16.5g fat)

5:00pm:22g whey, granny smith apple, 1oz honey roasted cashews, 5g fish oil(35g carbs/4g fiber, 29g protein, 18.5g fat)

6:30pm: Gyro(50g carbs/2g fiber, 40g protein, 30g fat)

8:00pm: 1 PB Mesotech Bar(44g carbs/0g fiber, 25g protein, 7g fat)

10:30pm: 1 PB Mesotech Bar(44g carbs/0g fiber, 25g protein, 7g fat)

11:00pm: 7oz sushi, 2 cups skim milk(84g carbs/4g fiber, 30g protein, 20g fat)

11:00pm: 800mg magnesium, 30mg zinc

12:00pm: 1 scoop B&I Blend + 1 scoop Driver, 1.5 cups skim milk, 5g fish oil, 1 serving Fiber Psyll(37g carbs/16g fiber, 60g protein, 8g fat)

12:15am: 6 squirts One(100mg 1-testosterone), 9 sprays Androspray(360mg 4-AD)

Totals:
Calories: 4728kcal
Carbs/Fiber: 563g/38g
Protein: 394g
Fat: 100g

Comments:
Little high in fat and low in carbs for my taste and again, no vegetables, but otherwise pretty solid.

MISC. RECOVERY ISSUES
8 hours of sleep. Went to bed too late.

MonStar
06-19-2002, 10:48 AM
Quick question man since youre the supplement guru of WBB. :):)

What do you think of usnic acid? Beneficial for fat-loss? How much would you recommend how many times per day? And what kind of cycle should I do? (i.e. - 2 weeks on, 1 off) etc.

MS

Blood&Iron
06-19-2002, 12:08 PM
Originally posted by MonStar
I wanted to ask you B&I what do you think about refeeding on training days vs. refeeding on rest days?

I am thinking that refeeding postworkout would be excellent for recovery and recuperation, etc. What do you think about this?

I saw Par's answer and I suppose Lyle thinks it's okay from what I understand of his response to you via e-mail. The only thing I'd point out is that intense exercise is known to temporarily decrease insulin sensitivity, as is EC--which I assume you are still taking before your workouts. I'm still not convinced, btw, that short refeeds do a whole lot anyways, but again Lyle knows a hell of lot more than me, so they're probably fine. I still think the best policy is to start refeeding the evening before your workout, and continue until the following evening or afternoon if you want to keep it shorter. Just make your refeed a little more moderate and spread things out over 20 hours of so, and I think it would work better that cramming it all into 6 hours.




Quick question man since youre the supplement guru of WBB.

What do you think of usnic acid? Beneficial for fat-loss? How much would you recommend how many times per day? And what kind of cycle should I do? (i.e. - 2 weeks on, 1 off) etc.

Well, I don't know if I'm the 'supplement guru of WBB' though I probably use more of them than anybody else. Maybe that qualifies. Personally, I'd stay away from usnic acid. I haven't really looked into its mechanism of action, so this isn't the most informed opinion, but from what I do know it's not something I would personally f*ck around with. IMO, the benefits are far outweighed by the risks.

Blood&Iron
06-19-2002, 10:37 PM
GENERAL RAMBLINGS
Still don't know if I feel anything from the One. I've been noticing a bit of itchiness, burning around my eyes, which I know some have experienced while on 1-AD. I'm not sure if it's a side-effect, or if the gel is rubbing off on stuff and then I'm smearing it on my face.

I think I might have gotten a random pump in my arms this morning. Not sure, though.

Still have my hair--so far as I can tell, at least.

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

2)Took 25mg ephedrine/200mg caffeine before this workout.

AM Session: 12:10pm

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -85 x 10, -85 x 10, -85 x 10
Increment from last session: +5lbs
Tested 10RM: -80 x 10

Comments
Slightly longer than normal rest periods. Very easy.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 140 x 10, 140 x 10
Increment from last session: +10lbs
Guess 10RM: 140 x 10

Comments:
I felt so strong on the chins, that rather than sticking to my schedule I jumped up 10lbs rather than just 5. First set was a piece of cake. Second, I should've stopped at rep 8 as things started slowing down but I stupidly continued on cuz I really wanted to hit 10. Didn't hit failure at least.

Seated Row
Tempo: 201
Warm-up: none
Work sets: 140 x 10, 140 x 10
Increment from last session: +10lbs
Tested 10RM: 140 x 10

Comments
As I've been doing for a good while I sorta of cheat the weight past the sticking point at the top. Normally, I'd just not do the last bit of the movement as it's limited by my rear-delt(or lack thereof) strength, but I've found I prefer doing things this way. Anyways, this sorta confounds properly ascertaining my progress. Still, this was fairly easy. First set was cake.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: -25 x 10, -25 x 6
Increment from last session: +5lbs
Tested 10 RM: -20 x 10

Comments:
First set was easy; 2nd I cut short when it started becoming difficult.

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 125 x 10, 125 x 7
Increment from last session: +5lbs
Guessed 10RM: 135 x 10

Comments:
Both of these were slightly difficult. Cut 2nd short due to slow-down.

Incline Flyes
Tempo: 20X
Warm-up: none
Work sets: 50's x 8, 50's x 3
Increment from last session: +5lbs per DB
Guess 10RM: 50's x 10

Comments:
Should've stuck with the 45's as they were fairly difficult last time, but I sorta got carried away. It was somewhat difficult just hitting 8 reps. Then, in a fit of idiocy, I did another set, but I was intelligent to cut it short at 3 reps as things were pretty difficult.

Overall Comments
Great workout. I was just thinking about this today. On my previous HST cycle, the 2nd to last workout of each mini-cycle tended to be quite difficult and with faster tempos than I started with. This time, this was not the case. In this workout, I was performing quite near, and in some instances at, my tested/guessed 10 rep maxes and IT WAS EASY AND I WAS DOING MULTIPLE SETS AT THIS WEIGHT. Really cool.


PM Session: 7:10pm

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 65 x 10, 65 x 10, 65 x 10 @ 201
Increment from last session: +5lbs
Guess 10RM: 70 x 10

Comments:
All but first set were fairly difficult.

Hammer Strength Leg Extensionl
Tempo: 201
Warm-up: none
Work sets: 85 x 10, 85 x 10
Increment from last session: +5lbs
Guess 10RM: 90 x 10

Comments:
Both sets were fairly difficult.

Rear Leg Press
Tempo: 202, 20x
Warm-up: none
Work sets:
R: 50 x 10, 50 x 10, 50 x 10
L: 50 x 10, 50 x 10, 50 x 10
Increment from last session: +5lbs
Guess 10RM: 60 x 10

Comments:
Fairly long rest between the leg extensions and these, and one between sets 2 and 3 due to the gym being crowded. Fairly difficult.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 137.5 x 10, 137.5 x 5
Increment from last session: none
Tested 10RM: 137.5 x 10

Comments
Started slowing down at rep 7 or 8 of the first set. Should skipped the 2nd one entirely.

Power Crunch
Tempo: 10X
Warm up: none
Work set: 75 x 10
Increment from last session: +5lbs
Tested 10RM: 80 x 10

Comments
First set was slightly difficult. Didn't feel like doing the 2nd one.

Overall Comments:
Most of the these exercises were much more difficult than the upper body ones I did in the morning. I think this mostly stems from the fact that I guessed my maxes since most of these are new exercises and I didn't feel like retesting things. Stupid, but hey nobody's perfect. I think I've been working a bit too close to failure on legs for some time, which is funny since I don't really want my legs any bigger anyways. Well, my calves maybe.

DIET

9:30am: 60g muesli, 2 DHA enriched eggs, 1 cup skim milk, 22g whey, 40g raisins, 1g ester-C, 1 multi-vitamin, 400IU vitamin e, 250mg ALA(93g carbs/6g fiber, 51g protein, 11g fat)

11:45am: 25mg ephedrine, 200mg caffeine

12:15am: 22g whey, 5g BCAA's, 5g glutamine peptide, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:15-12:50am: 25g Ultra Fuel(25g carbs/0g fiber, 0 protein, 0g fat)

1:00pm: 1 serving PF recovery formula, 9g fructose, 15g sucrose, 5g glutamine peptide, 3g creatine, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(74g carbs/0g fiber, 25g protein, 4.5g fat)

1:15pm: 6 squirts One(100mg 1-testosterone), 9 squirts Androspray(360mg 4-AD)

1:45pm: 2.5oz pretzels, 22g whey, 9g fish oil(71g carbs/3g fiber, 31g protein, 10.5g fat)

3:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

4:30pm: 1 can peaches in juice, 22g whey, 1oz toasted pecans(55g carbs/5g fiber, 25g protein, 20.5g fat)

5:30pm: 22g whey, 500mg phosphatidyl serine(3g carbs/0g fiber, 22g protein, 1.5g fat)

6:50pm: 1 Balance bar, 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(25g carbs/1g fiber, 36g protein, 7.5g fat)

6:50pm-7:30pm: 25g Ultra Fuel(25g carbs/0g fiber, 0g protein, 0g fat)

7:30pm: 1 serving PF recovery formula, 15g sucrose, 9g fructose, 5g glutamine peptide, 3g creatine, 400IU vitamin E, 500mg ALA, 100mcg selenium(74g carbs/0g fiber, 25g protein, 1.5g fat)

9:00PM: Baked Ziti, 1 bread sticks(87g carbs/8g fiber, 30g protein, 20g fat)

10:00PM: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:45pm: 2 cups skim milk, 6 cookies, 6g fish oil(62g carbs/0g fiber, 20g protein, 26g fat)

1:00am: 1 scoop B&I Blend + 1 scoop Driver, 1.5 cups skim milk, 5g fish oil, 1 serving Fiber Psyll(37g carbs/16g fiber, 60g protein, 8g fat)

1:15am: 6 squirts One(100mg 1-testosterone), 9 squirts Androspray(360mg 4-AD)

Totals:
Calories: 5160kcal
Carbs/Fiber: 640g/39g
Protein: 391g
Fat: 115.5

Comments:
Calories a little high maybe. Bit too much fat, and AGAIN NO VEGETABLES. Goddammit.

MISC. RECOVERY ISSUES
9 hours of sleep.

MarshallPenn
06-19-2002, 10:51 PM
Nice caloric intake man! And two words, "frozen veggies" -- Cascadian Farms? Organic. They rock.

Blood&Iron
06-20-2002, 08:33 AM
Originally posted by MarshallPenn
Nice caloric intake man! And two words, "frozen veggies" -- Cascadian Farms? Organic. They rock.
That's what I normally use. Couldn't find any at the grocery store last time, so I bought Freshlike. I've got like 2lbs of the stuff in the freezer I just didn't eat any...hence the 'goddammit.'

As for the calories, the funny thing is I'm not force feeding myself. Just eating when hungry. Though I think part of it is I'm having an sh*tload of whey shakes, about one every hour and on days like yesterday two post-workout shakes. Liquid calories add up fast. But since I'm on One I should be eating near this amount of calories, anyways so hopefully this is going mostly to muscle. Guess we'll see.

DimMak
06-20-2002, 06:24 PM
Hey B&I, I'ts been awhile since I read your journal. I want to say that the level of detail you provide is amazing. 29 oages of info so far - wow!. I'll be looking to see the results of the one+. Perhaps you could coach me into starting my own journal. See ya at the gym.

Blood&Iron
06-20-2002, 07:41 PM
Originally posted by DimMak
Hey B&I, I'ts been awhile since I read your journal. I want to say that the level of detail you provide is amazing. 29 oages of info so far - wow!. I'll be looking to see the results of the one+. Perhaps you could coach me into starting my own journal. See ya at the gym.
Yeah, it's pretty freakin' mind-boggling when I think about it. 29 pages. I thought I do this for like a week or two to be honest.

I'll try to remember and bring the Poliquin book tomorrow.

You take a look at the Avant site yet?

Oh, and Biotest sucks.

Blood&Iron
06-20-2002, 09:39 PM
GENERAL RAMBLINGS
Taped my right arm, which is about the only measurement I keep careful track off. Came in at almost exactly 17'. Three weeks ago it was 16.25(Not sure either of these are accurate, but they're consistent.) But then three weeks ago I weighed 193, and tonight I weighed 205-206. So far I'm happy with my arm experiment. Although my previous bf% test indicated a fair amount of fat gain, I don't really think I've put on THAT much fat. A bit, yes. My abs are certainly a little less defined. Not that they were all that defined to start with. But my arms and shoulders look, to my eyes, leaner; maybe it's just increased vascularity. When I was doing my OHP today a vein on my left deltoid was really sticking out and I think I've seen glimpses of veins on the outside of my arm, which is very Schwarzeneggerian. Cool.

Still not sure if I'm feeling anything from the One--doesn't mean it's not working, though. As I noted yesterday my upper body strength(Least chest and back stuff) has really improved, I don't attribute it to the One as I've only been using it these past four days. I think it more a function of massive quanties of food I've been consuming and my unique HST routine. Who knows? My hair's okay at least.

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

Incline DB Curl
Tempo: 111
Warm-up: none
Work-set: 20's x 10, 20's x 8, 20's x 5
Increment from last session: +5lbs per DB
Tested 10RM: 25's x 10

Comments
Kinda difficult actually. Progressively dropped reps to avoid hitting failure on the 2nd and 3rd sets.

Decline Pronating DB Extensions
Tempo: 101
Warm-up: none
Work sets: 20's x 10, 20's x 8, 20's x 4
Increment from last session: +5lbs per DB
Complete Guess 10RM: 25's x 10(Probably way off)

Comments:
Didn't feel awkward this time. But fairly difficult Both 2nd and 3rd sets were very near to failure(Hey, I got a bit carried away. What can I say?)

Reverse Curl - false grip
Tempo: 101(x)
Warm-up: none
Work sets: 40 x 10, 40 x 7, 40 x 6
Increment from last session: +5lbs
Guess 10RM: 50 x 10(Might be a bit high)

Comments
All sets were slightly difficult.

Lying Rear-Delt Lateral Raise
Tempo: 101
Warm-up: none
Work sets:
R: 15 x 10, 15 x 5
L: 15 x 10, 15 x 5
Increment from last session: none
Complete Guess 10 RM: 15's x 10(Probably way off)

Comments:
Was fairly difficult to hit 10 reps on the 1st sets. 2nd sets were fairly easy.

Hammer Strength Behind-the-Neck-Press
Tempo: 10X
Warm-up: none
Work sets: 140 x 10, 140 x 5
Increment from last session: +20lbs
Tested 10RM: 135 x 10

Comments:
Okay, I was scheduled to use 130 here, but I figured hey it's my last time doing this exercise in the 10's. I was confident I could easily hit 130, so I jumped up an extra 10lbs. Not really by the book, but it just felt like the right thing to do. Actually, it wasn't too bad until rep 8 or 9. 10 was somewhat slow(I might have been able to get 11, but it would have taken a Herculean effort) Very near to failure. Don't know why after that I was possessed to do another set. Cut it quite short though as it was fairly difficult from the get-go.

Wrist Curl
Tempo: 202
Warm-up: none
Work-set: 65 x 10, 65 x 6
Increment from last session: +10lbs
Tested 10RM: 50's x 10

Comments:
Thought about just skipping this, but I did it anyway. 1st set was easy. 2nd I cut short when it started getting difficult.

Overall Comments
Fun workout. Took about 30 min.

DIET

10:00am: 60g muesli, 2 cup skim milk, 22g whey, 40g raisins, 1g ester-C, 1 multi-vitamin, 400IU vitamin e(102g carbs/6g fiber, 47g protein, 6g fat)

11:30am: 25mg ephedrine, 200mg caffeine, 500mg ALA

11:50am: 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:50am-12:20pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

12:30pm: 1 serving PF recovery formula, 9g fructose, 15g sucrose, 3g creatine, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(74g carbs/0g fiber, 25g protein, 4.5g fat)

12:50pm: 6 squirts One(100mg 1-testosterone), 9 squirts Androspray(360mg 4-AD)

1:20pm: Cashew chicken and rice(40g carbs/1g fiber, 20g protein, 15g fat)

2:00pm: Wonton soup(40g carbs/3g fiber, 10g protein, 15g fat)

3:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

4:00pm: cashew chicken and rice, 5g fish oil, 22g whey(43g carbs/1g fiber, 42g protein, 21.5g fat)

5:00pm: Little Debbie Coffee cake, 5g fish oil, 22g whey(67g carbs/1g fiber, 26g protein, 16g fat)

6:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

7:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 30g parmesan, 22g whey, 5g fish oil(153g carbs/9g fiber, 59g protein, 19g fat)

8:00pm: 3 cookies(20g carbs/0g fiber, 2g protein, 10g fat)

11:40pm: 1 scoop B&I Blend, 1 scoop HSN Driver, 1 tbsp Nesquik, 22g whey, 2 cups skim milk, 1 serving Fiber Psyll, 5g fish oil(58g carbs/16g fiber, 82g protein, 9g fat)

11:50pm: 6 squirts One(100mg 1-testosterone), 9 squirts Androspray(360mg 4-AD), 1g magnesium, 30mg zinc

Totals:
Calories: 5085kcal
Carbs/Fiber: 655g/36g
Protein: 379g
Fat: 105.5

Comments:
Can someone die from not eating vegetables? Guess we is gonna find out! Otherwise, fairly solid. Fat seems a bit high to me, but it's only really 19% of my calories, which is pretty low.

MISC. RECOVERY ISSUES
9 hours of sleep. But it wasn't enough. I've been feeling a bit tired lately. Due I think to not getting quite enough sleep and the fact that I've been training somewhat intensely--which doesn't mesh well with the sort of volume I'm using. It's a bit too much. But I down-cycle next week, so I think I should be fine.

Maki Riddington
06-20-2002, 09:43 PM
Your arms must be huge!!!!!
I taped mine, they were 13.5 inches.
Totally gay!!!!!!!!

Blood&Iron
06-20-2002, 09:57 PM
Originally posted by Maki Riddington
Your arms must be huge!!!!!
I taped mine, they were 13.5 inches.
Totally gay!!!!!!!!
Keep in mind I said it was probably a bit inaccurate. I had the guy that used to do my bodyfat tests measure them--I was paying him to supervise my workouts for awhile, so he did before and after measurements--and the biggest he taped them at was 17''(But I was kind porky; 18-19% bf) When I measured them at that same time, I got 17.5''. So, they're probably really like 16.5'' right now. Plus I'm 5'11''. Don't worry, they look like crap. Mostly due to the shape of my muscle bellies; they're pretty big up at the top, but they taper to nothing at the elbow. :cry:

MonStar
06-20-2002, 11:20 PM
Originally posted by Blood&Iron
Keep in mind I said it was probably a bit inaccurate. I had the guy that used to do my bodyfat tests measure them--I was paying him to supervise my workouts for awhile, so he did before and after measurements--and the biggest he taped them at was 17''(But I was kind porky; 18-19% bf) When I measured them at that same time, I got 17.5''. So, they're probably really like 16.5'' right now. Plus I'm 5'11''. Don't worry, they look like crap. Mostly due to the shape of my muscle bellies; they're pretty big up at the top, but they taper to nothing at the elbow. :cry:

16.5" - 17.5" arms? :eek::eek:

Thats awesome man seriously. That have to look good dude theyre massive. Theyre like an inch bigger than mine. And mine look pretty good so I am sure yours look excellent.

MS

rookiebldr
06-20-2002, 11:27 PM
.75" growth in what 3 weeks!!! :eek: Er, bicep challenged? Humm, I don't think so esp. at 17". Great progress btw. :thumbup:


Originally posted by Blood&Iron
[B]
Keep in mind I said it was probably a bit inaccurate. I had the guy that used to do my bodyfat tests measure them--I was paying him to supervise my workouts for awhile, so he did before and after measurements--and the biggest he taped them at was 17''(But I was kind porky; 18-19% bf) When I measured them at that same time, I got 17.5''. So, they're probably really like 16.5'' right now. [b]

I get the person who does my bodyfat testing to measure mine as well and she always measures less than I do. Thank god not 1/2 an inch but more on the 1/4 inch side of things. I have attributed it to the fact that I can ensure that I get just the right flex to get the biggest arm size recorded. :rolleyes:

The_Chicken_Daddy
06-21-2002, 03:08 AM
Hey man, don't want to sound like a prick here, but the 0.75" difference could possibly be mainly from inflammation since you're hitting your arms so much with such volume. If not then fantastic! :cool:

Maki, you were taking the piss with the 13.5" weren't you?

Blood&Iron
06-21-2002, 08:58 AM
Originally posted by Monstart
16.5" - 17.5" arms?

Thats awesome man seriously. That have to look good dude theyre massive. Theyre like an inch bigger than mine. And mine look pretty good so I am sure yours look excellent.

MS

No, I guess I wasn't clear. They used to be 17.5''(by my measurment) but they were probably really only 17''. Right now, they're 17''(by my measurement), so they're probably really 16.5'', same as yours. Trust me, they look like pretty mediocre.


Originaly posted by Rookiebldr
.75" growth in what 3 weeks!!! Er, bicep challenged? Humm, I don't think so esp. at 17". Great progress btw.

Again, if you saw them you'd understand. A measurement is pretty meaningless IMO. Just like a bodyfat test. It's merely a gauge to check progress. They're kinda big, but they're just not good looking. I've got good calves at least(Probably a legit 17''+)


Originally posted by The_Chicken_Daddy
Hey man, don't want to sound like a prick here, but the 0.75" difference could possibly be mainly from inflammation since you're hitting your arms so much with such volume. If not then fantastic!

I really doubt it's inflammation. I'm not using nearly enough volume or intensity for that. The growth might be partially water retention, increased glycogen, etc from the depleted state I was running while dieting. As well as some more fat(My tri skinfold went up) and, of course, compensatory hypertropy after such a long caloric restriction. But I think it's mostly real growth to be honest. No way to tell until I start dieting again, though...prick.

Maki Riddington
06-21-2002, 04:38 PM
Originally posted by The_Chicken_Daddy
:

Maki, you were taking the piss with the 13.5" weren't you?

*** Unfortunately I'm not down with your lingo so I can't really respond here.
You mind translating into Canadian terms?:D

Blood&Iron
06-21-2002, 07:25 PM
Originally posted by Maki Riddington


*** Unfortunately I'm not down with your lingo so I can't really respond here.
You mind translating into Canadian terms?:D
I'm not sure if you're joking or not here. He means "Are you joking?"

Blood&Iron
06-21-2002, 09:54 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)Took 25mg ephedrine/200mg caffeine before this workout.

AM Session: 12:10pm

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -70 x 10, -70 x 10, -70 x 6
Increment from last session: +15lbs
Tested 10RM: -80 x 10

Comments
Felt confident I do more than my scheduled weight, so I upped the weight 10lbs more than scheduled. I actually think I probalby could've done bodyweight x 10, but it would have been with a 10x cadence(Wouldn't have been able to do more than one set, though.) Decided to play it slightly conservatively. Still 10lbs more than my previous tested 10RM. AND I DID 2.5 SETS WITH MINIMAL REST. AWESOME. Pretty easy, too, until the third set.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 160 x 10, 160 x 10
Increment from last session: +20lbs
Guess 10RM: 140 x 10

Comments:
Again, I was confident I could do much more weight than scheduled, so I jumped up to 160. Probably could've done 180 x 10 for at least one set. First set here was pretty easy. Last couple reps on the 2nd set were somewhat difficult, however.

Seated Row
Tempo: 201(X)
Warm-up: none
Work sets: 160 x 10, 160 x 10
Increment from last session: +20lbs
Tested 10RM: 140 x 10

Comments
Again, I've modified my tempo here. I use a controlled eccentric up until the sticking point and then <shudder> explode past it, so I can get what I feel is a full ROM--so my hands hit my stomach. Otherwise, my rear-delt strength limits the ROM. And like the HS Incline Press, I jumped up quite significantly. First set was pretty easy.. Terminated 2nd when it started becoming fairly difficult.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: bodyweight x 10, bodyweight x 5
Increment from last session: +25lbs
Tested 10 RM: -20 x 10

Comments:
Again, felt confident I could easily use more weight than scheduled. I really hate using the assist machine anyways, so I just went with bodyweight. As a note, I have reduced my ROM here a bit from what I used to use. I only go to just below parallel; I used to go down a good 5 or 6 inches below parallel, and while I wasn't having any significant problems with my shoulder I've had a twinge every once in awhile(Maybe once every week or two) so I decided to play it safe. Anyways, 1st set wasn't too difficult, though rep 10 was bit of a struggle. 2nd set was somewhat difficult. Cut it short when I started slowing down involuntarily.

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 135 x 10, 135 x 8
Increment from last session: +10lbs
Guessed 10RM: 135 x 10

Comments:
Both sets were pretty difficult. 2nd one very near to failure.

Incline Flyes
Tempo: 20X
Warm-up: none
Work sets: 50's x 6, 50's x 3
Increment from last session: +5lbs per DB
Guess 10RM: 50's x 10

Comments:
Should've skipped this entirely. Actually, a decrease from my performance last time.

Overall Comments
Some substantial jumps in weight and most exercises were still not that difficult--part of this was due, no doubt, to having guessed my 10RM for some exercises. Still, very nice strength gains. Really a great workout.

PM Session: 7:10pm

Hammer Strength Seated Hamstring Curl
Tempo: 1st(211), 2nd and 3rd(21x)
Warm-up: none
Work sets: 70 x 10, 70 x 10, 70 x 7
Increment from last session: +5lbs
Guess 10RM: 70 x 10

Comments:
Sped up concentric a bit. Last set was basically to failure. 1st two were quite difficult as well.

Hammer Strength Leg Extensionl
Tempo: 201
Warm-up: none
Work sets: 90 x 10, 90 x 10
Increment from last session: +5lbs
Guess 10RM: 90 x 10

Comments:
First set was pretty easy, 2nd fairly difficult. Lactate accumulation was pretty low, though.

Rear Leg Press
Tempo: 202, 20x
Warm-up: none
Work sets:
R: 60 x 10, 60 x 10, 60 x 10
L: 60 x 10, 60 x 10, 60 x 10
Increment from last session: +10lbs
Guess 10RM: 60 x 10

Comments:
All six were pretty difficult. Especially the 2nd set for each leg.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 150 x 10, 150 x 6
Increment from last session: none
Tested 10RM: 137.5 x 10

Comments
1st set was pretty easy, but a bit shorter ROM than I like to use.


Power Crunch
Tempo: 10X
Warm up: none
Work set: 75 x 10
Increment from last session: +5lbs
Tested 10RM: 80 x 10

Comments
Had to wait for some dumbass couple that was just sitting on the machines. I think this exercise took as long, including wait time, as all the rest of my routine.

Overall Comments:
Didn't really enjoy this. Probably due to the fact that most of these


DIET

Didn't do a real hot job, today. And I want to go to bed...

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

Comments:
Pretty mediocre. Low in calories.


MISC. RECOVERY ISSUES
9 hours...not enough.

MonStar
06-22-2002, 12:57 AM
I read over at Avant Labs that you said Lyle McDonal recommends fruit during refeeds?

This is truly remarkable its basically the opposite of everything that I have ever read about refeeds to be honest. What do you think about this? And can you explain a little further please as to why etc.

MS

MWB
06-22-2002, 03:41 AM
Fruit will help fill liver glycogen which in turn will help convince the body that it is in a "fed" state. Just don't eat too much fruit.

MonStar
06-22-2002, 09:47 AM
Originally posted by MWB
Fruit will help fill liver glycogen which in turn will help convince the body that it is in a "fed" state. Just don't eat too much fruit.

How much fruit is not too much fruit, etc.? Like 3 pieces of fruit (i.e. - 3 apples) over the course of a 6-hour refeed?

MS

MWB
06-22-2002, 03:12 PM
If I remember correctly the liver can hold about 50 grams of fructose before it spills into fat. It says it somewhere in the NHE book.

Blood&Iron
06-22-2002, 10:47 PM
GENERAL RAMBLINGS
Okay, so I was thinking about just skipping the gym today. I was supposed to be somewhere at 1:45pm today, and didn't go to bed until 2:30am last night. So, I figured: 'Sleep is more important than my one-trillionth straight arm workout; if I wake up early enough, I'll go, otherwise I'll skip it.' I woke up at 10:30am. I knew, being pokey ol' me, I'd be cutting it close but decided I could fit in a quick workout. So, I diddled around for an inordinate amount of time as per my usual morning ritual, got my sh*t together and finally got out the door at about 12:00pm. I knew, if I was gonna be on time, I had to leave town by about 1:20, and figured this was plenty of time to get my workout in, shower, and pickup some protein bars for the rest of the day. I pulled up to my gym. The parking lot was empty, and a bunch of people were congregated outside tossing around a football. It was the staff.
'The power's out.' one of the guys said. 'A transformer blew.'
'Oh, I said.' So, I threw my car into reverse and screached out of the parking lot heading over to a gym on the other side of town, right next to my house. It was 12:30. I got there at 12:40, payed 5 bucks for a day's pass. So it all worked out. Well, kinda. I ended up being 25 minutes late. Ah well. That's the price of dedication.

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

Preacher Curl
Tempo: 101
Warm-up: none
Work-set: 65 x 10, 65 x 6, 65 x 3
Increment from last session: +15lbs
Tested 10RM: 55 x 10

Comments
Did the first set with a straight bar, since my normal gym doesn't have any. Caused a fair amount of discomfort to my left wrist, so I switched to an EZ-curl for the 2nd and 3rd sets. All sets were basically to failure--yes, I got carried away.


Tricep Pushdown - w/ v-bar
Tempo: 10x
Warm-up: none
Work sets: 150 x 10, 150 x 8, 150 x 5
Increment from last session: +40lbs
Guess 10RM: 120 x 10(Probably a bit low)

Comments:
Different machine, so it's hard to compare this to my previous poundage. Anyway, I think my negative was a bit faster than normal. 2nd and 3rd sets were both pretty much to failure.

Reverse Curl - regular grip
Tempo: 10x
Warm-up: none
Work sets: 50 x 9, 50 x 3
Increment from last session: +5lbs
Guess 10RM: 50 x 10(Might be a bit high)

Comments
Could tell I was not gonna be able to pull this off with a false grip, so I used a regular grip. Both sets were pretty close to failure.

Lateral Raise
Tempo: 201
Warm-up: none
Work sets:20's x 10, 20's x 4
Increment from last session: +5lbs per DB
Guess 10 RM: 20's x 10

Comments:
First set was essentially to failure, 2nd just until it got difficult. Last two reps on the first set were with controlled concentric until the final two reps on which I <shudder> exploded--though they ended up being about the same speed.

Reverse Pec Deck
Tempo: 20x
Warm-up: none
Work sets: 70 x 10, 70 x 5
Increment from last session: +2.5lbs
Tested 10RM: 82.5 x 10

Comments:
Much less comfortable than the machine I normally use. 2nd set to failure. Bleh.

Shrugs
Tempo: 11x
Warm-up: none
Work-set: 50's x 10, 50's x 5
Increment from last session: +5lbs per DB
Tested 10RM: 50's x 10

Comments:
So-so form. 2nd set to failure.

Overall Comments
Decent workout considering it was performed on 'foreign soil' No evidence of the impressive strength gains that I had with chest and back, though. Any smart-asses who are thinking of saying it's cuz I'm overtraining my arms: STFU. It's not. I do think having pushed fairly hard on chins/presses etc yesterday had a deleterious effect, however.

[DIET

Again, I don't feel like doing this. I know I've been slacking, but I'll be back on the case tomorrow.

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

Comments:
Pretty mediocre. Low in calories ~3000-4000. I will eat more tomorrow.

MISC. RECOVERY ISSUES
8 hours. I NEED TO SLEEP MORE.

The_Chicken_Daddy
06-23-2002, 08:41 AM
I think it's cause you're overtraining.

lol, joshin' ya man.

How's the new girlfriend? ;)

Blood&Iron
06-23-2002, 10:08 PM
GENERAL RAMBLINGS
Arms are almost looking half-way decent. Not feeling porky either. Nice.

EXERCISE
None.

[DIET

12:00pm: 60g muesli, 1 cup skim milk, 1 scoop B&I Blend, 1 scoop HSN Driver, 1 scoop whey, 1 tbsp Nesquick, , 10g fish oil(100g carbs/15g fiber, 80g protein, 20g fat)

2:00pm: 6 squirts One(100mg 1-testosterone), 9 sprays Androspray(360mg 4-AD)

3:30pm: 100g Ultra Fuel, 22g whey(100g carbs/0g fiber, 22g protein, 1.5g fat)

5:00pm: 22g whey, 1 small banana, 1oz pecans, 8oz juice(58g carbs/5g fiber, 27g protein, 20.5g fat)

6:30pm: Baked ziti, 2 breadsticks(110g carbs/9g fiber, 30g protein, 28g fat)

7:00pm: 6 cookies(54g carbs/0g fiber, 6g protein, 21g fat)

8:00pm: Yoplait yogurt, Opti-pro bar, 12oz milk(91g carbs/0g fiber, 37g protein, 6.5g fat)

9:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:30pm: 1 scoop B&I Blend + 1 scoop Driver + 1 scoop whey, 2 cups skim milk, 1.75 cups mixed vegetables(53g carbs/9g fiber, 88g protein, 3.5g fat)

12:00pm: 800mg magnesium, 30mg zinc, 1 serving Fiber Psyll, 1 scoop whey + 1 scoop B&I blend, 1 tbsp Nesquik,1 cup skim milk, 10 fish oil caps(39g carbs/12g fiber, 52g protein, 12g fat)

12:15am: 6 squirts One(100mg 1-testosterone), 9 sprays Androspray(360mg 4-AD)

Totals:
Calories: 4918kcal
Carbs/Fiber: 608g/50g
Protein: 364g
Fat: 114.5g

Comments:
Not too bad. Even ate some vegetables.

MISC. RECOVERY ISSUES
10 hours of sleep plus a nap.

The_Chicken_Daddy
06-24-2002, 05:47 PM
Hey man, i've wondered for a while what the "B&I" blend actually is. Is it a secret recipe? :)

And have you ever tried a ketogenic diet?

Blood&Iron
06-24-2002, 08:39 PM
Originally posted by The_Chicken_Daddy
Hey man, i've wondered for a while what the "B&I" blend actually is. Is it a secret recipe? :)

Nah. It's just my knock-off of Bryan Haycock's Driver, which while very tasty, is also quite expensive. I just went by the ingredient list and sorta guessed at the proportions. So, my 'B&I Blend' is just:
50% micellar casein
25% calcium caseinate
25% egg albumen

Tastes pretty so-so, but it's about half the price of Driver. I mix one scoop of that, one scoop of Driver, and one scoop of whey, along with a tbsp of Nesquick and it tastes almost like a real milk shake. Very good.




And have you ever tried a ketogenic diet?
Yeah. I've done a CKD a good three or four times. That's pretty much what I stuck to until I started reading up on the fact that ketosis isn't some magic fat burning state, and that the important thing about the CKD is the refeeds and not the keto part. I REALLY hate low-carb diets. I feel like crap and all I can think about is the weekend carb-up. It's really a miserable experience for me, so I can't imagine that, with what I know now, I'll ever do one again. For some people they're great, though.

Blood&Iron
06-24-2002, 10:44 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)Took 25mg ephedrine/200mg caffeine before this workout.

AM Session: 1:10pm

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -70 x 5, -70 x 5, -70 x 5
Increment from last session: n/a
Tested '5RM': bodyweight X 6
Intended 5RM: bodyweight + 20 x 5

Comments
I'm pretty sure that I will be able to hit +20 for 5 reps, though it may be a mistake to assume this. Not too difficult, though I was starting to feel some fatigue in both my bi's and lats on the 3rd set.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 160 x 5, 160 x 5
Increment from last session: n/a
Guess 5RM: 240 x 10

Comments:
Another possibly counterproductive guess. At first I was gonna shoot for 270 x 5, but I dropped it down a bit. This may still be too heavy, but I don't think so. I think I underestimated things in the 10's. If nothing else, I'm now completely convinced that pretesting one's maxes is essential(Previously, I just took it on faith). Nothing to be done now, though. Very slightly difficult.

Seated Row
Tempo: 201(X)
Warm-up: none
Work sets: 140 x 5, 140 x 5, 140 x 5
Increment from last session: n/a
Last test of 5RM: 180 x 5
Intended 5RM: 220 x 5

Comments
All three sets were very slightly difficult. Again, I'm probably sabotaging myself here by basing my periodization schedule on a 5RM of 220. I hit 205 x 5 for my initial 5RM test, and 180 x 5 on the final workout of my previous HST cycle(I was using a slower cadence). Since I've modified my form and cadence a bit, I am fairly confident I can hit the above number. Originally, I was gonna shoot for 240 x 5, but I think that would be pushing it. Of course, I have hit 270 x 5 PER ARM, but not with form I consider to be acceptable so I can easily hit 220 x 5; it's just a matter of whether I get there without compromising my form--that's the rub.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: -30 x 5, -30 x 5, -30 x 5
Increment from last session: n/a
Tested 5RM: bodyweight+20 x 5
Intended 5RM: bodyweight+60 x 5

Comments:
Quite easy. Since I've reduced my ROM so that I only go down to a little below parallel(rather than 5-6 inches below) I'm pretty confident I can hit bodyweight+60 x 5. But if things start getting too difficult too early, I will reduce my goal here.


Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 120 x 5, 120 x 5, 120 x 5
Increment from last session: n/a
Guessed 5RM: 225 x 5

Comments:
Pretty easy--excluding the 3rd set. Might be overestimating my 5RM.

Incline Flyes
Tempo: 202
Warm-up: none
Work sets: 20's x 6, 20's x 5, 20's x 5
Increment from last session: n/a
Tested 5RM: 60's x 5

Comments:
Laughably easy. I'm being very conservative with my estimate here.

Overall Comments
Not too bad of a workout. I definitely prefer the higher rep ranges, though. Even multiple sets of 5 doesn't give any sort of pump or the feeling of fatigure multiple, higher rep sets do.

PM Session: 7:10pm

Rear Leg Press
Tempo: 202
Warm-up: none
Work sets:
R: 50 x 5, 50 x 5, 50 x 5
L: 50 x 5, 50 x 5, 50 x 5
Increment from last session: n/a
Guess 5RM: 100 x 5

Comments:
Pretty easy. Partly due to the fact that I switched things around, so my quads are prefatigued from the leg extensions.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 50 x 5, 50 x 5, 50 x 5
Increment from last session: n/a
Guess 5RM: 90 x 5

Comments:
Very easy. No 'strain' feeling like I get from the higher reps, and which Bryan Haycock has suggested is a sign that one has caused sufficient micro-trauma. Oh well.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 80 x 5, 80 x 5
Increment from last session: n/a
Guess 5RM: 120 x 5

Comments:
Easy. No burning or 'strain' feeling. Bleh.


Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 137.5 x 5, 137.5 x 5, 137.5 x 5
Increment from last session: none
Tested '5RM': 250 x 3

Comments
Easy.

Power Crunch
Tempo: 212
Warm up: none
Work set: 60 x 5, 60 x 5
Increment from last session: n/a
Tested '5RM': 90 x 7

Comments
Easy.

Overall Comments:
Tried to underestimate things, as my morning workout seemed a bit more difficult than it should have been.


DIET

9:30am:60g muesli, 22g whey, 1 peach, 1g ester-C, 400IU vitamin e, 1 multi-vitamin, 3g CLA(53g carbs/11g fiber, 30g protein, 10.5g fat)

12:00pm: 22g whey, 2 cookies(21g carbs/0g fiber, 24g protein, 8.5g fat)

1:00pm: 22g whey, 5g BCAAs, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:10pm-1:50pm: 25g Ultra Fuel, 5g BCAA's(24g carbs/0g fiber, 0g protein, 0g fat)

2:00pm: 22g whey, 3g creatine, 75g Ultra Fuel, 100mcg selenium, 1g ester-C, 400IU vitamin E, 3g CLA, 500mg ALA(76g carbs/0g fiber, 22g protein, 4.5g fat)

2:15pm: 6 squirts One(100mg 1-testosterone), 9 sprays Androspray(360mg 4-AD)

3:00pm: OptiPro Bar, 22g whey(43g carbs/1g fiber, 42g protein, 7.5g fat)

4:00pm: 22g whey, Granola bar, 5g fish oil(32g carbs/2g fiber, 27g protein, 12.5g fat)

5:00pm: 3.5 cups fruit cocktail in juice, 22g whey, 10g fish oil(53g carbs/3g fiber, 22g protein, 11.5g fat)

6:00pm: 500mg phosphatidyl serine

7:10pm: 1 Balance bar, 22g whey, 5g BCAA's(27g carbs/1g fiber, 36g protein, 7.5g fat)

7:10-7:40pm: 25g Ultra Fuel, 5g BCAA's(24g carbs/0g fiber, 0g protein, 0g fat)

8:00pm: 22g whey, 3g creatine, 75g Ultra Fuel, 100mcg selenium, 500mg ALA, 1g ester-C, 400IU vitamin E(76g carbs/0g fiber, 22g protein, 1.5g fat)

11:00pm: Yoplait yogurt, 22g whey, 1 pita, 4tbsp hummus(91g carbs/8g fiber, 37g protein, 10g fat)

12:00am: 800mg magnesium, 30mg zinc, 1 serving Fiber Psyll, 1 scoop Driver + 1 scoop B&I blend + 1 scoop whey, 1 tbsp Nesquik, 2 cup skim milk, 10 fish oil caps, 1.75 cups mixed vegetables(77g carbs/16g fiber, 86g protein, 12g fat)

12:15am: 6 squirts One(100mg 1-testosterone), 9 sprays Androspray(360mg 4-AD)

Totals:
Calories: 4571kcal
Carbs/Fiber: 583g carbs/42g
Protein: 363g protein
Fat: 87.5g fat

Comments:
Pretty so-so. My hourly whey was almost on-track, but I went awhile without eating a couple of times, and didn't get much in the way of real food(I consider this pretty minor, though). Little low in overall calories, as well. Like to see this at 5,000kcal and perhaps even 6,000kcal.


MISC. RECOVERY ISSUES
8 hours of sleep.

The_Chicken_Daddy
06-25-2002, 04:22 AM
Where do you work? And how come you train at ten past the hour?

Blood&Iron
06-25-2002, 08:27 AM
Originally posted by The_Chicken_Daddy
Where do you work?

I work part-time for a university as a 'research associate' Don't let that fool you; mostly I do horribly menial tasks, like proof-reading surveys or my current task, repaginating 4,000pages of survery on the quality of life of the elderly.
'Q: How many times, on average, do you urinate on yourself per day?'
A:
1) 0
2) 1
3) 2
4) 3 or more times
5) Don't know

Considering I graduated with a degree in computer science a year ago, from a pretty well regarded school it's pretty depressing. It's better than my previous job at GNC. The reason I'm doing what I am is that I was looking for a 'real' job exclusively overseas which makes things much more difficult. Plus I have like 0 motivation. The only thing I really care about is lifting.





And how come you train at ten past the hour?

Have I been doing that lately? Obviously, I did yesterday, but I didn't realize it was a pattern. I just work out whenever I get to the gym. Maybe without even thinking I aim for the hour, but since I have to put my stuff in a locker, have my pre-workout shakes, take a leak, etc it ends up being 10 past. 'Tis merely a hypothesis, though.

Blood&Iron
06-25-2002, 11:25 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

Preacher Curl
Tempo: 202
Warm-up: none
Work-set: 50 x 5, 50 x 5, 50 x 5
Increment from last session: n/a
Guess 5RM: 80 x 5

Comments
Pretty easy.

Tricep Pushdown - w/ v-bar
Tempo: 212
Warm-up: none
Work sets: 100 x 5, 100 x 5, 100 x 5
Increment from last session: n/a
Guess 5RM: 180 x 5--probably high

Comments:
Slightly difficult. I'm not really sure I'm capable of 180 x 5 with good form, and this may be too heavy a starting weight. PRE-TEST YOUR MAXES!

Reverse Curl - false grip
Tempo: 211
Warm-up: none
Work sets: 40 x 5, 40 x 5, 40 x 5
Increment from last session: n/a
Guess 5RM: 70 x 5(regular grip)

Comments
Slightly difficult.

Lateral Raise
Tempo: 201
Warm-up: none
Work sets: 12 x 5, 12 x 5, 12 x 5
Increment from last session: n/a
Guess 5RM: 25's x 5

Comments:
Easy.

Reverse Pec Deck
Tempo: 211
Warm-up: none
Work sets: 60 x 5, 60 x 5, 60 x 5
Increment from last session: none
Tested 5RM: 90 x 5

Comments:
Very slightly difficult.

Shrugs
Tempo: 111
Warm-up: none
Work-set: 45 x 5, 45 x 5
Increment from last session: none
Tested 5RM: 65 x 5

Comments:
Slightly difficult.

Overall Comments
Don't know if I liked my starting weights for the 5's and/or if my 'guessed' at 5RM are really far off. I'm a moron for not pre-testing my maxes.

[DIET

10:00am: 1 cup skim milk, 60g muesli, 40g raisins, 22g whey, 1g ester C, 400IU vitamin e, 1 multi-vitamin(85g carbs/8g fiber, 40g protein, 7.5g fat)

12:00pm: 22g whey, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:30pm-1:00pm: 25g Ultra Fuel, 5g BCAA's(24g carbs/0g fiber, 0g protein, 0g fat)

1:00pm: 22g whey, 75g Ultra Fuel, 3g creatine(76g carbs/0g fiber, 22g protein, 1.5g fat)

1:30pm: 6 squirts One(100mg 1-testosterone), 9 sprays Androspray(360mg 4-AD)

2:00pm: 22g whey, Little Debbie Coffee Cake(67g carbs/1g fiber, 26g protein, 12.5g fat)

3:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

4:00pm: 4 granola bars, 22g whey, 5g fish oil(61g carbs/4g fiber, 32g protein, 18.5g fat)

5:00pm: 22g whey, 3.5 cups sliced peaches in juice, 5g fish oil(53g carbs/3g fiber, 22g protein, 6.5g fat)

6:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

8:00pm: 1 tuna sub on whole wheat, 1 ham and salami sub on whole wheat(80g carbs/6g fiber, 50g protein, 60g fat)

11:30pm: 3oz beef jerky, 30g trail mix, 1 pita, 4tbsp hummus(91g carbs/8g fiber, 58g protein, 13.5g fat)

12:30am: 1 scoop B&I Blend, 1 scoop HSN Driver, 1 tbsp Nesquik, 3 cups skim milk, 1 scoop whey, 5g fish oil(52g carbs/4g fiber, 90g protein, 9g fat)

1:15am: 1g magnesium, 30mg zinc, 1 serving Fiber-Psyll(14g carbs/12g fiber, 0g protein, 0g fat)

1:30am: 6 squirts One(100mg 1-testosterone), 9 sprays Androspray(360mg 4-AD)


Totals:
Calories: 5264kcal
Carbs/Fiber: 612g/46g fiber
Protein: 406g
Fat: 132.5g

Comments:
Fell off the vegetable bandwagon, and a little too much fat, but otherwise okay.

MISC. RECOVERY ISSUES
9 hours sleep.

The_Chicken_Daddy
06-26-2002, 03:44 AM
You eat a LOT of calories, dude!

Are the cakes and cookies every so often a combintion used to keeps cals up and keep you sane?

Blood&Iron
06-26-2002, 09:35 AM
Originally posted by The_Chicken_Daddy
You eat a LOT of calories, dude!

Are the cakes and cookies every so often a combintion used to keeps cals up and keep you sane?
Yeah, pretty much. Mostly it's just because I get to work after the little cafe there closes and I don't have enough time to prepare anything before I head out the door(Otherwise I'd get to work at like 5 in the afternoon--actually, that's not much difference from what I do.) Anyways, that means if I didn't bring stuff with me, I'm forced to go with whatever's in the vending machines or not eat. Not a lot in the way of choices. I figure crap is better than undereating. Even though I'm a calorie is a calorie guy, I still feel a little guilty. As an aside, I wouldn't have my calories quite this high but since I'm using One I figure I better try to make the most of it. I'm not force-feeding myself or anything. I've eaten 6,000kcal a day before, but that was really a struggle and I just ended up getting fat. Might have the same result this time; I've been feeling a little porky the last couple days, but I can always diet it off. I never get too paranoid about any of this stuff. I'm weighing about 207-210 right now. I'd do far better if I was less impatient. I finally got the hang of patience with dieting; apparently I still have some work to do in the bulking department.

Relentless
06-26-2002, 09:46 AM
Originally posted by Blood&amp;Iron
MISC. RECOVERY ISSUES
9 hours sleep. [/B]

Damn man.

How do you find time to sleep so much?

Blood&Iron
06-26-2002, 01:32 PM
Originally posted by Callahan


Damn man.

How do you find time to sleep so much?
I only work part-time and make sleep one of my priorities. I can't function on much less than 8 or 9 hours a day. I get stupid(er) and even more irritable than normal. It's not a pretty sight.

Blood&Iron
06-26-2002, 09:38 PM
GENERAL RAMBLINGS
Face is breaking out a bit. I suspect it's from the One and 4-AD but I have the same thing occasionally without it, so it's not a sure thing. No hair loss at least; I've been using my Nizoral faithfully. I've been considering extending my usage to 4,6, or 8 weeks, but I will be more likely to encounter side effects and I doubt I keep the gains post-cycle anyways, so I probably won't do this. We'll see how I feel come Sunday.

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

2)Took 25mg ephedrine/200mg caffeine before a.m. workout.

AM Session: 1:10pm

Assisted Chins - Supinated Grip
Tempo: 202
Warm-up: none
Work-set: -60 x 5, -60 x 5, -60 x 5
Increment from last session: +10lbs
Tested '5RM': bodyweight X 6
Intended 5RM: bodyweight + 20 x 5

Comments
2nd set was slightly taxing, 3rd was a little difficult towards the end. Not sure if I'll be able to keep doing 3 sets as the weights get heavier here. Maybe I'll just increase my rest periods which are generally under 30s at the moment.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 170 x 5, 170 x 5
Increment from last session: +10lbs
Guess 5RM: 240 x 10

Comments:
Pretty easy.

Seated Row
Tempo: 201(X)
Warm-up: none
Work sets: 150 x 5, 150 x 5, 150 x 5
Increment from last session: +10lbs
Tested 5RM: 180 x 5
Intended 5RM: 220 x 5

Comments
Pretty easy. Forgot to do the 3rd set and moved on to the dipping station, before realizing what I'd done(I hadn't actually begun to do my dips) so a bit of rest between 2nd and 3rd sets.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: -20 x 5, -20 x 5, -20 x 5
Increment from last session: +10lbs
Tested 5RM: bodyweight+20 x 5
Intended 5RM: bodyweight+60 x 5

Comments:
Again, I'm now going only an inch or so below parallel which makes this much easier. Quite easy.

Machine Pullovers
Tempo: 312
Warm-up: none
Work-set: 127.5 x 5, 127.5 x 5, 127.5 x 5
Increment from last session: +7.5lbs
Guessed 5RM: 225 x 5

Comments:
Fairly easy. I tend to vary my hand placement and how much I press through my elbows vs. my hands(which I shouldn't be doing at all) so it makes it difficult to really gauge my progress here. I really should be more consistent in how I perform this.

Incline Flyes
Tempo: 212
Warm-up: none
Work sets: 30's x 5, 30's x 5
Increment from last session: +10lbs per DB
Tested 5RM: 60's x 5

Comments:
Was scheduled to use the 25's, but they were taken and I didn't feel like waiting. Since I felt the 20's were actually too light at my last workout, I figured it wouldn't hurt to jump up a bit. Might keep this the same for next workout. Both sets were very slightly difficult

Overall Comments
Great workout. I took EC beforehand.

PM Session: 7:10pm

Rear Leg Press
Tempo: 202
Warm-up: none
Work sets:
R: 60 x 5, 60 x 5, 60 x 5
L: 60 x 5, 60 x 5, 60 x 5
Increment from last session: +10lbs
Guess 5RM: 100 x 5

Comments:
Last set for each leg was slightly difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 55 x 5, 55 x 5, 55 x 5
Increment from last session: +5lbs
Guess 5RM: 90 x 5

Comments:
3rd set was moderately difficult.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 85 x 5, 85 x 5
Increment from last session: +5lbs
Guess 5RM: 120 x 5

Comments:
Easy.


Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 137.5 x 5, 137.5 x 5, 137.5 x 5
Increment from last session: none
Tested '5RM': 250 x 3

Comments
1st two sets were easy, third was kinda difficult.

Power Crunch
Tempo: 212
Warm up: none
Work set: 65 x 5, 65 x 5
Increment from last session: none
Tested '5RM': 90 x 7

Comments
Set 2 was slightly difficult

Overall Comments:
Decent enough workout. Nothing really notable, though.


DIET

10:00am: 60g muesli, 1/2 cup skim milk, 22g whey, 4 cookies, 1g ester-C, 400IU vitamin e, 1 multi-vitamin(89g carbs/8g fiber, 30g protein, 16.5g fat)

12:30pm: 25mg ephedrine, 200mg caffeine, 500mg ALA

1:00pm: 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:20pm-1:50pm: 1 bottle Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

2:00pm: 1 serving Surge, 9g fructose, 3g creatine, 100mcg selenium, 1g ester-C, 400IU vitamin E, 3g CLA, 500mg ALA(76g carbs/0g fiber, 22g protein, 4.5g fat)

2:15pm: 6 squirts One(100mg 1-testosterone), 9 sprays Androspray(360mg 4-AD)

3:00pm: 40g raisins, 30g organic snack mix, 22g whey, 5g fish oil(53g carbs/5g fiber, 28g protein, 11.5g fat)

4:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

5:00pm: 1oz beef jerky, 60g organic snack mix, 5g fish oil, 22g whey(47g carbs/4g fiber, 43g protein, 17g fat)

6:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

7:00pm: 22g whey, 5g BCAA's, 5g glutamine peptide, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

7:10-7:40pm: Gatorade(35g carbs/0g fiber, 0g protein, 0g fat)

8:00pm: 1 serving Surge, 9g fructose, 3g creatine, 100mcg selenium, 1g ester-C, 400IU vitamin E, 3g CLA, 500mg ALA(76g carbs/0g fiber, 22g protein, 4.5g fat)

9:00pm: 3 slices pizza(75g carbs, 21g protein, 15g fat)

9:30pm: 1 cup skim milk, 30g whey(15g carbs/0g fiber, 30g protein, 1.5g fat)

11:00am: 800mg magnesium, 30mg zinc, 1 serving Fiber Psyll, 1 scoop Driver + 2 scoops B&I blend + 1 scoop whey, 1 tbsp Nesquik, 2 cookies, 2 cup skim milk, 10 fish oil caps, 1.75 cups mixed vegetables(97g carbs/16g fiber, 102g protein, 16.5g fat)

12:15am: 6 squirts One(100mg 1-testosterone), 9 sprays Androspray(360mg 4-AD)

Totals:
Calories: 4825kcal
Carbs/Fiber: 595g
Protein: 402g
Fat: 93g

Comments:
Pretty decent.

MISC. RECOVERY ISSUES
8 hours of sleep. Need to go to bed earlier.

The_Chicken_Daddy
06-27-2002, 07:27 AM
Great stuff.

P.s.

Give me an 'M'!

Give me an 'S'!

Give me a..."Zac is a big, fat lazy bastard!"

haha :)