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Blood&Iron
06-27-2002, 08:40 AM
Originally posted by The_Chicken_Daddy
Great stuff.

P.s.

Give me an 'M'!

Give me an 'S'!

Give me a..."Zac is a big, fat lazy bastard!"

haha :)
He, I'm a busy guy. .

Oh, and you weren't supposed to give away my secret identity.

Blood&Iron
06-27-2002, 07:26 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: 212
Warm-up: none
Work-set: 20's x 5, 20's x 5, 20's x 5
Increment from last session: n/a
Tested '5RM': 35's x 4

Comments
Slightly difficult.

Decline Pronating DB Extensions
Tempo: 201
Warm-up: none
Work sets: 20's x 5, 20's x 5, 20's x 5
Increment from last session: n/a
Guess 5RM: 35's x 5

Comments:
Somewhat difficult, but not too bad.

Reverse Curl - false grip
Tempo: 211
Warm-up: none
Work sets: 40 x 10, 40 x 7, 40 x 6
Increment from last session: none
Guess 5RM: 70 x 5(regular grip)

Comments
Slightly difficult.

Lying Rear-Delt Lateral Raise
Tempo: 212
Warm-up: none
Work sets:
R: 12 x 5, 12 x 5, 12 x 5
L: 12 x 5, 12 x 5, 12 x 5
Increment from last session: n/a
Guess 5RM: 25 x 5

Comments:
Pretty easy.

Hammer Strength Behind-the-Neck-Press
Tempo: 1st set(212), 2nd and 3rd(201)
Warm-up: none
Work sets: 130 x 10, 130 x 5, 130 x 5
Increment from last session: +20lbs
Tested 10RM: 135 x 10

Comments:
2nd and 3rd sets were somewhat difficult. Maybe should've skipped them.

Wrist Curl
Tempo: 212
Warm-up: none
Work-set: 65 x 5, 65 x 5
Increment from last session: n/a
Tested 5RM: 105 x 5

Comments:
Slightly difficult. Left wrist was bothering me a bit.

Overall Comments
Pretty decent workout. Took about 30min.

DIET

10:00am: 1 cup raisin bran, 1 cup soy milk(bleh!), 22g whey, 1g ester-C, 1 multi-vitamin, 400IU vitamin e(57g carbs/7g fiber, 35g protein, 4g fat)

11:30am: 25mg ephedrine, 200mg caffeine, 500mg ALA

12:00pm: 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:30am-1:00pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

1:15pm: 1 serving Surge, 9g fructose, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(69g carbs/0g fiber, 25g protein, 4.5g fat)

1:30pm: 6 squirts One(100mg 1-testosterone), 9 squirts Androspray(360mg 4-AD)

3:00pm: 22g whey, 1 bag animal crackers, 5g fish oil(53g carbs/1g fiber, 26g protein, 10.5g fat)

4:00pm: 22g whey, 30g organic snack mix(23g carbs/2g fiber, 25g protein, 6.5g fat)

5:00pm: 22g whey, 30g organic snack mix, 5g fish oil(23g carbs/2g fiber, 25g protein, 11.5g fat)

6:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

7:00pm: 2 cookies(18g carbs/0g fiber, 2g protein, 4.5g fat)

7:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 30g parmesan, 22g whey, 5g fish oil, 500mg ALA(153g carbs/9g fiber, 59g protein, 19g fat)

8:00pm: 2 cookies, 2 scoop B&I Blend, 1 scoop whey, 1 tbsp Nesquik, 1 pita, 4tbsp hummus, 5g fish oil(87g carbs/8g fiber, 76g protein, 18g fat)

9:50pm: 1 scoop B&I Blend, 1 scoop HSN Driver, 1 tbsp Nesquik, 22g whey, 1 serving Fiber Psyll, 5g fish oil(31g carbs/16g fiber, 66g protein, 8.5g fat)

10:00pm: 6 squirts One(100mg 1-testosterone), 9 squirts Androspray(360mg 4-AD), 1g magnesium, 30mg zinc

Totals:
Calories: 4464kcal
Carbs/Fiber: 553g/45g
Protein: 383g
Fat: 80g

Comments:
Little low in calories. Otherwise, not too bad.

MISC. RECOVERY ISSUES
9 hours of sleep.

rookiebldr
06-27-2002, 11:20 PM
Originally posted by Blood&Iron

Oh, and you weren't supposed to give away my secret identity.

:confused: You might not need to worry.

I'm impressed at how exacting your eating is on this bulk. Almost every hour carbs and protein. Are you planning on stopping the bulking when you stop the 1-test / 4-ad or continue for a few weeks more?

Marcel
06-28-2002, 01:55 AM
Hey dood your diet sounds pretty good. Is that spaghetti marinera sauce parmesan cheese meal your favorite? Anyways good job eating every hour. Nice dedication bro.

The_Chicken_Daddy
06-28-2002, 06:20 AM
More general ramblings.

Blood&Iron
06-28-2002, 09:20 AM
Originally posted by rookiebldr


:confused: You might not need to worry.

I'm impressed at how exacting your eating is on this bulk. Almost every hour carbs and protein.

I wouldn't be eating this frequently, except I'm using whey as my primary protein source. So, mostly I'm just trying to have a whey shake every hour due to the fact that blood amino levels return to baseline pretty quickly after one consumes whey. I'm actually just sipping the stuff rather than chugging it down, so I'm basically drinking whey constantly throughout the day. I used to think real food was best, but with experimentation found that my best gains came when I was using whey to meet most of my protein needs. Plus it's cheaper than just about anything else($.33 for each 22g of protein)



Are you planning on stopping the bulking when you stop the 1-test / 4-ad or continue for a few weeks more?
No, I'm gonna keep bulking, but I'll probably drop my calories back to 4,000 or so, unless I'm getting really hungry. I've actually been feeling a little fat the last couple days, which I hate. But whaddya expect when you pack on 14lbs in 4 weeks?

Blood&Iron
06-28-2002, 09:22 AM
Originally posted by Marcel
Hey dood your diet sounds pretty good. Is that spaghetti marinera sauce parmesan cheese meal your favorite? Anyways good job eating every hour. Nice dedication bro.
Yeah, I really like, it's easy to make, and it packs a ton of carbs. Great for bulking--and refeeds. Thanks for props. Again, I don't really think eating this often really confers anything in the way of benefits, but it's not really that hard so why not?

Blood&Iron
06-28-2002, 09:23 AM
Originally posted by The_Chicken_Daddy
More general ramblings.
I'll see what I can do...

Blood&Iron
06-29-2002, 12:04 AM
GENERAL RAMBLINGS
Since I need to go to bed and TCD was wanking about the emptiness of this sectinon, here's somthing from a PM I sent today:


Anyways, as to One: I'm not sure of its effects. I'm really a horrible test subject for such things as I change a bunch of variables at once, and am always doubting subjective feelings. I think I have had an increased sense of well-being, a feeling of invincibility in the gym--part of me wants to pile of 500lbs on the bench press and give it a go. Slight increase in acne--though I suffer occasional outbreaks even when not on androgens--no noticeable loss of hair(As I've noted in my journal I've been using Nizoral 2% shampoo to combat this as I'm predisposed to MPB; I didn't note that I've also been using a topical acne medication which might have lessened any outbreaks--it's a prescription I've used before.) I'm pretty sure my strength is up, but it's hard to tell with HST since I'm not maxing out and I was dumb and didn't pretest my maxes for my new exercises. I seem to have a moderate increase in pumps while at the gym along with increased fullness. I do feel a little fat, which is no doubt due mostly to my rapid weight-gain and the fact I'm sure I've put on more fat than I should along with some water-retention from the 4-AD. My arms seems almost big at the moment. None of this is surely attributable to One/4-AD, but I certainly think most of it is. Of course, I went into this with part of me thinking I'd look like Arnold by this point; something about indulging in the forbidden fruit. Certainly two weeks is not enough to make any huge difference even if I was using prescription anabolics at high dosages--other than weight gain from water retention. Part of me really feels that I should keep going for a 4,6, or 8 week cycle to really see what I could do, but I'd just lose the extra gains. I'm not sure two weeks is enough, as I've mostly felt the One really 'kicking' in only in the last few days.




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

2)Took 25mg ephedrine/200mg caffeine before a.m. workout.

AM Session: 1:10pm

Assisted Chins - Supinated Grip
Tempo: 1st set(202), 2nd & 3rd(201)
Warm-up: none
Work-set: -50 x 5, -50 x 5, -50 x 5
Increment from last session: +10lbs
Tested '5RM': bodyweight X 6
Intended 5RM: bodyweight + 20 x 5

Comments
1st set was easy, 2nd and 3rd slightly difficult.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 180 x 5, 180 x 5
Increment from last session: +10lbs
Guess 5RM: 240 x 10

Comments:
Easy.

Seated Row
Tempo: 201(X)
Warm-up: none
Work sets: 160 x 5, 160 x 5, 160 x 5
Increment from last session: +10lbs
Tested 5RM: 180 x 5
Intended 5RM: 220 x 5

Comments
Quite easy.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: bodyweight x 5, bdy x 5, bdy x 5
Increment from last session: +20lbs
Tested 5RM: bodyweight+20 x 5
Intended 5RM: bodyweight+60 x 5

Comments:
Last set was slightly difficult. Went to about 2-3 inches below parallel.

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 135 x 5, 135 x 5
Increment from last session: +7.5lbs
Guessed 5RM: 225 x 5

Comments:
2nd set was slightly difficult. Dropped the 3rd this time 'round.

Incline Flyes
Tempo: 202
Warm-up: none
Work sets: 30's x 5, 30's x 5
Increment from last session: none
Tested 5RM: 60's x 5

Comments:
Since I skipped ahead last session, I stayed at the same weight this time. Slightly difficult.

Overall Comments
Awesome workout--best in recent memory. Most of this felt incredibly easy--probably due to the One and EC. I was really zoned in. Short rest periods too; whole thing took about 25minutes.

PM Session: 7:30pm

Rear Leg Press
Tempo: 202
Warm-up: none
Work sets:
R: 70 x 5, 70 x 5, 70 x 5
L: 70 x 5, 70 x 5, 70 x 5
Increment from last session: +10lbs
Guess 5RM: 100 x 5

Comments:
All six sets were slightly difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 60 x 5, 60 x 5, 60 x 5
Increment from last session: +5lbs
Guess 5RM: 90 x 5

Comments:
Quite easy.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 90 x 5, 90 x 5
Increment from last session: +5lbs
Guess 5RM: 120 x 5

Comments:
Really easy.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 150 x 5, 150 x 5
Increment from last session: none
Tested '5RM': 250 x 3

Comments
Dropped a set--didn't realize it till now. Both sets were easy.


Power Crunch
Tempo: 212
Warm up: none
Work set: 70 x 5, 70 x 5
Increment from last session: none
Tested '5RM': 90 x 7

Comments
Easy.

Overall Comments:
Considering I didn't take EC prior to this workout, I was incredibly zoned in. I felt like I'd take some EC. All of these exercises were bafflingly easy. I'm betting it's the One kicking in. Shame I'm only gonna be on it for two more days--unless I listen to the evil HPTA fairy.


DIET

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

Comments:
Pretty solid--hourly whey and 500-600g carbs. I need to go to bed, though so I'm gonna skip the details--maybe I'll type 'em out tomorrow. Did go a number of hours without eating much after my 2nd workout--course I had a post-workout shake. Nobody's perfect.

MISC. RECOVERY ISSUES
Very good 9 hours of sleep.

Marcel
06-29-2002, 04:31 AM
The zoned in feeling while working out is the best feeling. Well that and being pumped like Arnie. :D

davetha1
06-29-2002, 05:32 AM
Where do you get your protein ? Im going to start bulking in a few weeks and im trying to get myself together to make the most of it, so having protein at 33 cents a serving would be rather helpful. :)

MonStar
06-29-2002, 10:13 AM
Blood&Iron-
Quick question if you dont mind man.

I am going to be refeeding every other day now which seems to be pretty damn often. I am thinking about it and would you recommend me writing down all of my calories, protein, carbs, fat etc. from the refeed? I mean so I have a good idea of where my calories are at etc.

MS

Blood&Iron
06-29-2002, 10:23 AM
Originally posted by davetha1
Where do you get your protein ? Im going to start bulking in a few weeks and im trying to get myself together to make the most of it, so having protein at 33 cents a serving would be rather helpful. :)
5lb tub of Optimum whey from DPS Nutrition costs $24 and has 77 servings--each of which has 22g of protein. YThat's what I'm using. You should be able to find similarly good deals on whey on a bunch of other online sites.

Blood&Iron
06-29-2002, 10:26 AM
Originally posted by MonStar
Blood&Iron-
Quick question if you dont mind man.

I am going to be refeeding every other day now which seems to be pretty damn often. I am thinking about it and would you recommend me writing down all of my calories, protein, carbs, fat etc. from the refeed? I mean so I have a good idea of where my calories are at etc.

MS
I would think you know my opinion on this one by now.

Of course, I think it'll help. I always think being aware of what your doing both in terms of diet and training is a good thing. But I know from watching you in the past, that you have difficultly with this approach. If you think you can handle it, do it. If it's too onerous a burden, don't. Simple as that.

Blood&Iron
06-29-2002, 10:28 AM
Originally posted by Marcel
The zoned in feeling while working out is the best feeling. Well that and being pumped like Arnie. :D
My arms were pumped as hell too during my morning workout yesterday. So much so that I had trouble with my post-workout stretching. Very cool.

davetha1
06-29-2002, 03:54 PM
B&I: Thanks for the quick response, what flavors do you think are the best and does it mix better with water or milk?

MonStar: Why refeed everyother day? I thought refeeding was strictly a once or twice a week deal..

Blood&Iron
06-29-2002, 10:40 PM
Originally posted by davetha1
B&I: Thanks for the quick response, what flavors do you think are the best and does it mix better with water or milk?

Mixes fine with both. Even with just a fork. The trick is to toss in the powder, mix it up with a fork, let it sit 3-4 minutes and mix again. It pretty much dissolves completely. Tastes better in milk--just like Hershey's to me, but then my tastebuds have probably been killed from eating tuna all the time. Fine in water, IMO, too. Milk will slow down the absorption of whey, so that's a better idea if you're gonna go a couple of hours without eating/drinking protein. Mixing it with water is easier on the go, and has fewer calories while dieting, but isn't as good as, say, casein if you're using it less than every couple hours or so. I have a shake hourly while bulking for this reason--and it makes it easier to get the fairly massive amount of protein Par Deus suggests one eat while on One(Normally, I'd probably be eating 200-250g, maybe 300g tops.)

I've only ever tried Chocolate.

davetha1
06-30-2002, 12:19 AM
Ya i'd imagine water would be much easier all the way around, especially when your having a shake hourly. I'm gonna take a similar approach when i start bulking in a week or two, if find its much easier to stick to my diet when im doing something everyhour, i run into these problems of getting caught up in my day and really just missing some meals here and there which IMO hurt me in the long run. So i think if i know i gotta do something hourly it would be better. How is your current diet working for you at the moment? Do you find meeting your daily goals difficult everyday? I thought about trying a diet similar to yours but some of those numbers just seem unachievable, even to the most dedicated so i definatly give you credit for meeting your goals daily. I had something in mind of 4000cal/300p/400-500c/70-80f per day when i start bulking, that kind of what you do when your not using one?

Blood&Iron
06-30-2002, 12:19 AM
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: 212
Warm-up: none
Work-set: 60 x 5, 60 x 5, 60 x 5
Increment from last session: +10lbs
Guess 5RM: 80 x 5

Comments
Last set was kinda difficult.

Tricep Pushdown - w/ v-bar
Tempo: 211
Warm-up: none
Work sets: 110 x 5, 120 x 5, 120 x 5
Increment from last session: +20lbs
Guess 5RM: 180 x 5--probably high

Comments:
Fairly easy. I've used three different machines for each of the three last times I've done this, so I got kinda confused when starting here--hence the first set using only 110lbs. I should be on the same machine from now on, so this shouldn't be a problem in the future.

Reverse Curl - false grip
Tempo: 201
Warm-up: none
Work sets: 50 x 5, 50 x 5
Increment from last session: +10lbs
Guess 5RM: 70 x 5(regular grip)

Comments
Dropped a set. Slightly difficult.

Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 15's x 5, 15's x 5, 15's x 5
Increment from last session: +3lbs per DB
Guess 5RM: 25's x 5

Comments:
Easy, 'cept set 3 which was slightly difficult.

Reverse Pec Deck
Tempo: 212
Warm-up: none
Work sets: 80 x 5, 80 x 5, 80 x 5
Increment from last session: +20lbs
Tested 5RM: 90 x 5

Comments:
Easy.

Shrugs
Tempo: 21X
Warm-up: none
Work-set: 55's x 5, 55's x 5
Increment from last session: +5lbs per DB
Tested 5RM: 65 x 5

Comments:
Slightly difficult.

Overall Comments
Very good workout.

[DIET


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

Comments:
Fairly crappy. Again, I'm doing this too late and want to go to bed. F*ck. I'm starting to get a bit pissed with myself for being lazy on this.

MISC. RECOVERY ISSUES
Only 8 hours sleep. Bah.

Blood&Iron
06-30-2002, 12:27 AM
Originally posted by davetha1
I had something in mind of 4000cal/300p/400-500c/70-80f per day when i start bulking, that kind of what you do when your not using one?
Yeah, I'd probably be doing something similar to that. Maybe a bit less protein(maybe 250g or so) and a bit more fat, though(Say 90-110g)

Keep in mind also I weigh about 207lbs.

Also, don't be a moron like me and jump straight from, in my case, 2200 calories a day to 4000. If you can, it's much better to gradually increase your calories by say 500kcal or so. If you're gaining at 1-2lbs per week, keep it steady. Only increase if you have to. See what happens. If you want to stay reasonably lean I'd shoot for 1/2-1lb a week and have regular bodyfat tests to make sure it's muscle you're gaining.

davetha1
06-30-2002, 12:42 AM
Right now im at about 2500cal/200p/300-400c/60-70f per day, so i'll just slighty increase the calories until im at the desired amount of calories per day. Where can i get my bodyfat measured properly? I 'think' im around 14-15% but i'd have to get it checked to make sure, again thanks for the help.

rookiebldr
06-30-2002, 05:38 AM
B&I

I applaud you for sticking with your current plan of ending the one/4-ad on your preset schedule. I doubt I'll have the discipline to stop after two weeks if I was seeing progress.

Sounds like the hair is hanging in there.

Blood&Iron
06-30-2002, 12:16 PM
Originally posted by rookiebldr
B&I

I applaud you for sticking with your current plan of ending the one/4-ad on your preset schedule. I doubt I'll have the discipline to stop after two weeks if I was seeing progress.

Sounds like the hair is hanging in there.
Thanks. It's somewhat hard for me too, but I think it's for the best. If I go much longer than two weeks, my own natural test production is gonna drop like a rock, my nuts will probably start to shrink, and when I come off, unless I start injecting HCG, I'd bet I'd lose quite a bit of the extra gains anyways during the period before my test production rebounds. Besides, I'm sure of my ability to keep making progress without the stuff(I might have to order a bunch of snake-oil, though. HMB, anyone?) My biggest concern is becoming dependent on anything like One for my gains. So, both in that regard and the fact that I think the possibility of both trivial and serious side effects becomes more pronounced the longer you go, I think I'm making the right decision.

Blood&Iron
06-30-2002, 12:18 PM
Originally posted by davetha1
Right now im at about 2500cal/200p/300-400c/60-70f per day, so i'll just slighty increase the calories until im at the desired amount of calories per day. Where can i get my bodyfat measured properly? I 'think' im around 14-15% but i'd have to get it checked to make sure, again thanks for the help.
YMCA or most gyms should be able to do a caliper test; they might charge a very modest fee. If you're using it as a gauge of fat to muscle gain, make sure you have the test taken under similar conditions by the same person. Otherwise, it'll be almost worthless.

Reinier
06-30-2002, 12:36 PM
:withstupi

"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. "

fook. you sure? cuz my maternal grandad was bald as a black 8 at age 30 and my father is now 62 with full hair

Blood&Iron
06-30-2002, 12:41 PM
Originally posted by Reinier
:withstupi

"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. "

fook. you sure? cuz my maternal grandad was bald as a black 8 at age 30 and my father is now 62 with full hair
Pretty sure.

But it doesn't mean you'll necessarily go bald. Just that there's a chance. My father's grandfather, on this mother's side, was bald. My dad is bald. But, my dad's brother still has a full head of hair at 50. Life is rarely fair.

Blood&Iron
06-30-2002, 08:50 PM
GENERAL RAMBLINGS
My last day on One. It's highly unlikely, but it's possible that tomorrow morning I'll just say 'F*ck it' and keep going; there's part of me that is incredibly tempted to go a full 8 weeks. But I very much doubt that will happen.

Woke up late and that combined with laziness on my part resulted in a pretty sh*tty diet. Calories were quite low. But I suppose it'll be a good transition. I'm planning on reducing my calories to 4,000 or so now that I'm no longer on. Actually, I'm just gonna eat when I feel hungry and see where that lands me and adjust accordingly. Hopefully, it'll be around 3,500-4,000. Protein probably around 250g or so. Carbs at 450g. Fat at 90g. So actually not substantially different from what happened today. As always, everything above is subject to change.

EXERCISE
Nope.

DIET

2:00pm: 2 cookies, 60g muesli, 22g whey, 2 cups skim milk(85g carbs/8g fiber, 48g protein, 12g fat)

3:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

3:30pm: 6 squirts One(100mg 1-testosterone), 9 squirts Androspray(360mg 4-AD)

4:00pm: 22g whey, 120g muesli, 5g fish oil, 1 cup skim milk(95g carbs/16g fiber, 46g protein, 18.5g fat)

5:00pm: 2oz pita chips, 22g whey(25g carbs/0g fiber, 25g protein, 7g fat)

8:00pm: 2 cookies(18g carbs/0g fiber, 2g protein, 4.5g fat)

10:00pm: 22g whey, 5g fish oil(3g carbs/0g fiber, 22g protein, 6.5g fat)

7:30pm: 4oz spaghetti, 1.5 cups marinara sauce, 30g parmesan, 5g fish oil(115g carbs/11g fiber, 33g protein, 23.5g fat)

10:50pm: 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(55g carbs/16g fiber, 82g protein, 8.5g fat)

11:00pm: 6 squirts One(100mg 1-testosterone), 9 squirts Androspray(360mg 4-AD), 1g magnesium, 30mg zinc

Totals:
Calories: 3443kcal
Carbs/Fiber: 375g/51g
Protein: 280g
Fat: 91.5g

Comments:
Crap.

MISC. RECOVERY ISSUES
9.5 hours sleep + 1 hour nap.

MonStar
07-01-2002, 12:10 AM
Wanted to ask you a quick question B&I.

What do you think about me refeeding every other day (postworkout), for around 3 hours or so. Taking in around 3,500 calories total. Around 600g carbs.

MS

davetha1
07-01-2002, 12:14 AM
How long did your ONE cycle last, 4 weeks? Also what do you think of the product and your results from it?

Blood&Iron
07-01-2002, 06:17 PM
Originally posted by davetha1
How long did your ONE cycle last, 4 weeks? Also what do you think of the product and your results from it?
I only used it for two weeks. I held off answering this as I wanted to wait until I had my bodyfat tested to pass judgment. Now that I have, I will say I'm very impressed. I'll go into more detail in my journal entry for today.

Blood&Iron
07-01-2002, 06:53 PM
Originally posted by MonStar
Wanted to ask you a quick question B&I.

What do you think about me refeeding every other day (postworkout), for around 3 hours or so. Taking in around 3,500 calories total. Around 600g carbs.

MS
You should know my opinion by now, as you've asked questions similar to this any number of times.

My experience with shorter, more frequent refeeds was that they did not work nearly as well--at least in my case--as having less frequent ones of longer duration. Of course, I wasn't doing anything quite so extreme as 600g of carbs in 3 hours. From what I know, I still think a longer one is better. I don't see the point in cramming all 600g of carbs into 3 hours as there is almost no chance of extra carbs being stored as fat provided you keep your refeed under 24 hours. Particularly, as if you're doing this every other day, I think it will hinder weight loss.

Blood&Iron
07-01-2002, 10:04 PM
GENERAL RAMBLINGS
Well, my One/Androspray cycle is officially finished. Here are the stats. The first is from just before I began bulking, the 2nd is two weeks in at the beginning of my usage of One, and the final is at the end of my One/4-AD cycle(I stole the formatted table from Rookiebldr):




Site 6/6 6/17 7/1
Tri 10 13 12
Subscap 19 19 20
Chest 9 9 9.5
Thigh 20 22 24
Ab 14 17 18.5
Supra 9 9 10


Bf%: 13.6 14.46 14.99
Weight 195 203 212
LBM 168.42 173.35 180.22
Delta-Lbm n/a +4.93 +6.87
Fat 26.52 29.35 31.78
Delta-fat n/a +2.83 +2.43


I was using One and topical 4-AD during the period of 6/17 to 7/1. During this period I gained about 2lbs more lbm than in the preceding two weeks in which I gained a similar amount of weight. It must also be considered that previous to 6/6 I had been dieting at approx. 2200 calories a day(albeit with refeeds every 2-3 days) and so the rapid increase in calories almost certainly lead to a surge in my own body's production of anabolic hormones. Consequently, a good deal of the gains between 6/6 adn 6/17 were compensatory hypertrophy that would not have continued in the period during which I was using One so I think it makes for a somewhat unfair comparison(Pat Arnold has, I believe, commented that this is the ideal way to use androgens if coming off a diet--after the first two weeks to make the gains continue.) I am very pleased with my results. Personally, I only really 'felt' the One 'kicking in' during the final 4-5 days. I think an 8 week cycle would lead to phenomenal gains, but, of course, one would have to deal with the HPTA shutdown which would occur. Also, some of my current weight may be water retention from the 4-AD. I will have to see what happens over the next two or three weeks. But my overall verdict on One: :thumbup:

Positive side effects: feeling of invincibility in the gym, increased strength(though this was difficult to gauge due to the fact that I am using HST, which is periodized), and a moderate, and near the end substantial, increase in pumps. I also had random pumps occur in my arms that were like sorta of like I'd performed a high-rep set of curls, without any reason. Also, I *think* I had an increase sense of well-being, but this may have been due to other factors.

Negative side effects: I did not notice any hair loss, though I am predisposed to MPB(I was using Nizoral 2% shampoo daily) I did have a moderate increase in acne and my face felt very greasy most of the time(though I'm not sure this was attributable to the One). Also, this isn't really a side effect but I found it near impossible not to accidentally smear One on my face from contaminated clothes, towels, etc. It caused quite an unpleasant burning sensation. No irritation in the area of application, however.



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: 1st set(212), 2nd(201), 3rd(20X)
Warm-up: none
Work-set: -40 x 5, -40 x 5, -40 x 5
Increment from last session: +10lbs
Tested '5RM': bodyweight X 6
Intended 5RM: bodyweight + 20 x 5

Comments
All sets were slightly difficult. Increased tempo as I went to make sure things didn't get too hard. Keep in mind also, I weigh 20lbs more than I did when I tested my max on this.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 190 x 5, 190 x 5
Increment from last session: +10lbs
Guess 5RM: 240 x 10

Comments:
2nd set was slightly difficult.

Seated Row
Tempo: 201(X)
Warm-up: none
Work sets: 180 x 5, 180 x 5, 180 x 5
Increment from last session: +20lbs
Tested 5RM: 180 x 5
Intended 5RM: 220 x 5

Comments
The person who had used the machine hadn't unloaded it, and it had 180lbs, so I said 'F*ck it. It was easy last time. Why not?' Probably should've stuck to my scheduled 170. This wasn't too difficult, but my form may be deteriorating. It's quite good except that at the top of the movement, I cheat the weight past the sticking point. I'm not sure if I feel this is acceptable. I think, perhaps, I should just cut the ROM a little short insteand. We'll see what I decide next time.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: bodyweight x 5, bdy x 5, bdy x 5
Increment from last session: none
Tested 5RM: bodyweight+20 x 5
Intended 5RM: bodyweight+60 x 5

Comments:
Kept this the same as last time, as I jumped 20lb at the previous session as using -10lbs on the assist machine just doesn't work. All sets were quite easy.

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 142.5 x 5, 142.5 x 5
Increment from last session: +7.5lbs
Guessed 5RM: 225 x 5

Comments:
Fairly easy.

Incline Flyes
Tempo: 212
Warm-up: none
Work sets: 35's x 5, 35's x 5
Increment from last session: none
Tested 5RM: 60's x 5

Comments:
Had to wait awhile for a bench, so I got a bit of a break prior to this. Ended up being quite easy.

Overall Comments
Workout took about 30min. Quite good, but not great. Basically, my last workout on One.

PM Session: 6:00pm

Rear Leg Press
Tempo: 202
Warm-up: none
Work sets:
R: 70 x 5, 70 x 5, 70 x 5
L: 70 x 5, 70 x 5, 70 x 5
Increment from last session: none
Guess 5RM: 100 x 5

Comments:
Fairly easy.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 65 x 5, 65 x 5, 65 x 5
Increment from last session: +5lbs
Guess 5RM: 90 x 5

Comments:
Last two sets were both slightly difficult.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 95 x 5, 95 x 5
Increment from last session: +5lbs
Guess 5RM: 120 x 5

Comments:
Fairly easy.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 150 x 5, 150 x 5
Increment from last session: none
Tested '5RM': 250 x 3

Comments
Fairly easy.

Power Crunch
Tempo: 212
Warm up: none
Work set: 75 x 5, 75 x 5
Increment from last session: +5lbs
Tested '5RM': 90 x 7

Comments
Very easy.

Overall Comments:
Decent workout. Didn't wait quite as long as I like between the morning session as this one, but it didn't seem to screw thing up.


DIET

10:00am: 60g muesli, 1 cup soy milk(bleh!), 22g whey, 1g ester-C, 1 multi-vitamin, 400IU vitamin e(48g carbs/8g fiber, 37g protein, 11.5g fat)

12:30am: 25mg ephedrine, 200mg caffeine, 500mg ALA

12:45pm: 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:00pm-1:30pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

1:15pm: 1 serving Surge, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 4.5g fat)

3:00pm: 22g whey, 2oz pretzels, 5g fish oil(47g carbs/2g fiber, 28g protein, 6.5g fat)

4:00pm: 22g whey, 1oz pretzels(25g carbs/1g fiber, 25g protein, 1.5g fat)

5:00pm: 22g whey, 1 bag animal crackers, 5g fish oil(53g carbs/1g fiber, 26g protein, 10.5g fat)

5:45pm: 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

6:00pm-6:30pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

6:35pm: 1 serving Surge, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 4.5g fat)

8:00pm: 22g whey, 8oz orange juice(30g carbs/1g fiber, 22g protein, 1.5g fat)

9:00pm: 4oz coffee cake, 22g whey(43g carbs/1g fiber, 24g protein, 11.5g fat)

10:00pm: 4oz spaghetti, 1.5 cups marinara sauce, 30g parmesan(115g carbs/11g fiber, 33g protein, 18.5g fat)

11:00pm: 1 scoop B&I Blend, 1 tbsp Nesquik, 22g whey, 2 cups skim milk, 1 serving Fiber Psyll, 5g fish oil(51g carbs/12g fiber, 60g protein, 6.5g fat)

Totals:
Calories: 4460kcal
Carbs/Fiber: 588g/37g
Protein: 347g
Fat: 80g

Comments:
Pretty solid, but no vegetables. I'm gonna try and gradually reduce my calories to ~4,000 or so over the next week.

MISC. RECOVERY ISSUES
9 hours of sleep.

Alex.V
07-01-2002, 10:13 PM
12 lbs LBM? Congratulations. That's better than most people do on a gram-plus of test, over twice that time period.

Marcel
07-01-2002, 10:15 PM
Nice gains dude. Now shed that extra fat and keep all your new found LBM. As always great dedication bro. Drop the soy milk busta! :D

Blood&Iron
07-01-2002, 10:18 PM
Originally posted by Belial
12 lbs LBM? Congratulations. That's better than most people do on a gram-plus of test, over twice that time period.
As you're well aware lbm != muscle. Might be increase glycogen, water retention from the 4-AD, more undigested food, plus the margins of error involved, etc. I think quite a bit is muscle, though, and I think even given the above qualifications these are pretty good results. Be interesting to see what happens over the next few weeks.

Oh, and thanks man.

Alex.V
07-01-2002, 10:20 PM
Right. Though I wouldn't think your 4-ad dose was enough to cause a lot of bloat. Still, nice gains overall. Keep monitoring, you're right, it'll be interesting to see where you are in a month.

Blood&Iron
07-01-2002, 10:20 PM
Originally posted by Marcel
Drop the soy milk busta! :D
Bought the T-mag line, huh?

I only use it when I run out of regular milk. It's not mine, but it's better than using water. A cup of soy milk once every couple of weeks is NOT gonna turn me into a woman.

Oh, and thanks for the support. Got a couple more weeks of bulking, but then I'm planning on aiming for true shreditude(Well for me, anyway.)

Marcel
07-01-2002, 10:28 PM
Oh yea! Oh yea! Oh yea! Well take this...

"So, definitionally, a calorie is certainly a calorie, just like a degree Celsius is a degree Celsius. However, when someone asks the question "Is a calorie a calorie?", they require more information. What they mean to ask is, "When I consume a calorie of protein, does my physiology respond the same way as when I consume a calorie of fat or carbohydrate?" The answer in this situation is a resounding no!" - John M. Berardi

p.s. you can check out the rest here...http://www.testosterone.net/articles/175app.html
Enjoy

;) :D

Blood&Iron
07-01-2002, 10:45 PM
Originally posted by Marcel
Oh yea! Oh yea! Oh yea! Well take this...

"So, definitionally, a calorie is certainly a calorie, just like a degree Celsius is a degree Celsius. However, when someone asks the question "Is a calorie a calorie?", they require more information. What they mean to ask is, "When I consume a calorie of protein, does my physiology respond the same way as when I consume a calorie of fat or carbohydrate?" The answer in this situation is a resounding no!" - John M. Berardi

p.s. you can check out the rest here...http://www.testosterone.net/articles/175app.html
Enjoy

;) :D
I've read this before. Here's Lyle McDonald's comment on this:
http://groups.google.com/groups?q=g:thl2441191668d&dq=&hl=en&lr=&ie=UTF-8&selm=3BB0D324.6A132EB9%40onr.com&rnum=62

As Lyle points out Berardi isn't wrong, and even Lyle sorta distances himself from the 'calorie is a calorie' thing. Generally, though, I'm say it as somewhat jokingly. It is more complicated than that, of course, but as McDonald states nowhere near as complicated as people like Berardi try to make it seem.

davetha1
07-01-2002, 11:05 PM
Those are amazing gains, glad it worked so well for you. Its scary to think what you could have done on an 8 week cycle, or even a 4 week cycle.

Marcel
07-01-2002, 11:07 PM
"Point being: is it possible that things somehow magically change when a bodybuilder gets below a certain bodyfat percentage? Well, yes, in fact it does: their bodies try to **** them that much harder and start hemmoraghing muscle no matter what they do. But it's nothing to do with their diet (face it, natural bodybuilders have tried every goofball diet out there to get ripped and they still lose muscle when they get to a certain point), it's got to do with their body's normal physiology (mainly leptin dynamics, that's what ties ALL this **** together)." - Lyle McDonald

I've read Lyle McDonald's posts and his CKD journal that he had up a while ago...it might still be up somwhere. He's a cool dude and real smart. I hold him up in a high regard also.

I bring up the John M. Berardi stuff up jokingly too cuz I know you don't like him. I guess he is real cool to me because of an article I read about him saying he used to train with heavy duty proctol thinking he would overtrain within minutes if he did any extra work. He thought he has the recovery ability of a midget. I thought that was hilarious because I had been trying 1 set per body part to absolute failure ala Heavy Duty and also found that TO ME it was a crock of sh*t. I read some more of his(John M. Berardi) articles and went back to a higher volume which for ME is fuken superb.

Anyways I could discuss this further if you wish. Now I need to take a shower cuz I stink and I'm pumped up like hell. peace.

rookiebldr
07-02-2002, 09:45 AM
Awesome results Blood&Iron, absolutely awesome. With 17 lbs in weight increases and close to 12 muscle related (albeit some maybe food or glycogen), it must be visible. :cool: :cool:

How much do you think the 4AD helped out along with the 1-Test? It seems that you were able to keep all the bases covered to get the most effective gains - androgens, food, rest (!!!) and 6 days of modified HST exercising per week. Kuddos to ya.

MonStar
07-02-2002, 10:10 AM
B&I I am wondering man do you use a caliper to do your bf% tests? Because I am looking to buy a cheap caliper to take some measurements before and after a refeed just to guage my fat gain etc. Well see what happens. Looking to get a cheap one from maybe a sporting goods store or something along those lines.

MS

rookiebldr
07-02-2002, 10:21 AM
MonStar-
Does your YMCA do them? You might find it easier having someone else measure the spots, esp. the tri and back. Also, since these tests usually have a margin of error, I would be surprised if before and after refeeds would be very conclusive. I would think that you would wait at least 1 week between tests to gauge progres. Just my 2 cents.

MonStar
07-02-2002, 10:28 AM
rookiebldr-
Really? I dont know well see what happens. I was looking into the Accumeasure Digital Bodyfat Caliper. Either that one or the automatic one. I am curious which one B&I uses.

MS

Blood&Iron
07-02-2002, 12:42 PM
Originally posted by MonStar
rookiebldr-
Really? I dont know well see what happens. I was looking into the Accumeasure Digital Bodyfat Caliper. Either that one or the automatic one. I am curious which one B&I uses.

MS
I have it done at my gym. I make sure it's by the same person, under pretty much the same conditions, e.g. time of day, etc, each time--though I had to switch guys recently(All the test above were by the same person). I've never bothered to try and take it myself, as it'd be impossible to do a six-site test and due to my bodyfat distribution the three site one doesn't usually work very well for me. They use Lange calipers I believe--a good ol' manual one.

And I agree it wouldn't really be useful more often than every week, or really even two, due to the margins of error involved. But if you take it consisently it's still the best objective way of gauging progress.

Blood&Iron
07-02-2002, 12:47 PM
Originally posted by Marcel


I bring up the John M. Berardi stuff up jokingly too cuz I know you don't like him. I guess he is real cool to me because of an article I read about him saying he used to train with heavy duty proctol thinking he would overtrain within minutes if he did any extra work. He thought he has the recovery ability of a midget. I thought that was hilarious because I had been trying 1 set per body part to absolute failure ala Heavy Duty and also found that TO ME it was a crock of sh*t. I read some more of his(John M. Berardi) articles and went back to a higher volume which for ME is fuken superb.

I think mostly the reason I dislike Berardi, is because Lyle dislikes him and I'm a toady. Plus, Berardi makes claims not backed by the literature, and is a Biotest schill, while Lyle never compromises his science to make a buck. I do think high volume has some definite advantages, and I too, found super low volume, not to work very well for me--though I've gotten good gains on Dorian Yates like HIT stuff. Notice that my current routine is reasonably high volume.

Blood&Iron
07-02-2002, 12:49 PM
Originally posted by davetha1
Those are amazing gains, glad it worked so well for you. Its scary to think what you could have done on an 8 week cycle, or even a 4 week cycle.
Thanks.

Don't think I wasn't tempted. Part of me was like 'F*ck, man you could get huge if you just went 8 weeks' but I think I'd lose a fair bit when I came off, and as I stated before I don't want to become dependent on prohormones/1-test for my gains. I think the results of the two weeks prior to my One cycle, and hopefully the next 2-5 weeks too, prove that. It's a lot more than just the One at work here.

Blood&Iron
07-02-2002, 12:56 PM
Originally posted by rookiebldr
Awesome results Blood&Iron, absolutely awesome. With 17 lbs in weight increases and close to 12 muscle related (albeit some maybe food or glycogen), it must be visible. :cool: :cool:

Thanks man. Yeah, it's definitely visible IMO. My legs really haven't grown much at all, I don't think--though that was by design--but my upper body, and particulary my arms and biceps I think look much bigger. Almost Arnold-esque I think--at times when I'm particularly deluded.



How much do you think the 4AD helped out along with the 1-Test? It seems that you were able to keep all the bases covered to get the most effective gains - androgens, food, rest (!!!) and 6 days of modified HST exercising per week. Kuddos to ya. [/B]
I couldn't really say. I've never used topical 4-AD by itself, so it's impossible for me to say what effects were due to the One and what were due to the Androspray. But as many people suffer lethargy, lack of libido, etc and the 4-AD aromatizes to estrogen which, to some degree, is necessary for maximum gains, I didn't want to shortchange myself. One+, another Avant product, already contains the 4-AD, but you get less 1-test for the money, and you can't adjust the amount of 4-AD.

The_Chicken_Daddy
07-02-2002, 01:37 PM
Originally posted by Blood&Iron

and particulary my arms and biceps I think look much bigger. Almost Arnold-esque I think--at times when I'm particularly deluded.


I read this, lmao and then re-read it and then lmao again.

MonStar
07-02-2002, 10:58 PM
I read a few places here in your journal that youre going to switch over to cutting in a little while. How specifically diet wise are you going to go about this?

How often are you going to be refeeding etc. And how far over maintenance calories etc.? I am thinking about going to go for fat-loss, while still considering leptin levels. I mean honestly man its summer I gotta be going for fat loss!

MS

Blood&Iron
07-02-2002, 11:05 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)Took 25mg ephedrine/200mg caffine before this workout

Incline DB Curl
Tempo: 212
Warm-up: none
Work-set: 25's x 5, 25's x 5, 25's x 5
Increment from last session: +5lbs per DB
Tested '5RM': 35's x 4

Comments
Last set was fairly difficult--possibly even near failure. I should drop this down to two sets at the next session.

Decline Pronating DB Extensions
Tempo: 1st set(212), 2nd(201), 3rd(20X)
Warm-up: none
Work sets: 25's x 5, 25's x 5, 25's x 5
Increment from last session: +5lbs per DB
Guess 5RM: 35's x 5

Comments:
Somewhat difficult, particularly the first set as I was using a slower concentric than the other sets.

Reverse Curl - false grip
Tempo: 20X
Warm-up: none
Work sets: 50 x 5, 50 x 5, 50 x 5
Increment from last session: none
Guess 5RM: 70 x 5(regular grip)

Comments
All three were somewhat difficult.

Lying Rear-Delt Lateral Raise
Tempo: 212
Warm-up: none
Work sets:
R: 15 x 5, 15 x 5, 15 x 5
L: 15 x 5, 15 x 5, 15 x 5
Increment from last session: +3lbs
Guess 5RM: 25 x 5

Comments:
Last set for each arm was somewhat difficult.

Hammer Strength Behind-the-Neck-Press
Tempo: 201
Warm-up: none
Work sets: 150 x 5, 150 x 5, 150 x 5
Increment from last session: +20lbs
Tested '5RM': 190 x 4

Comments:
Fairly easy.

Wrist Curl
Tempo: 212
Warm-up: none
Work-set: 80 x 5, 80 x 5
Increment from last session: +15lbs
Tested 5RM: 105 x 5

Comments:
Slightly difficult.

Overall Comments
Good workout. Great pump from the arm curls, but I had to wait for the decline bench to do my DB extensions, and by the time I did 'em the pump was gond. Boo hoo. Also, took a bit longer than normal due to waiting. Around 40min.

DIET

10:00am: 1 cup muesli, 1 cup skim milk, 22g whey, 1 nectarine, 1g ester-C, 1 multi-vitamin, 400IU vitamin e(71g carbs/10g fiber, 39g protein, 7.5g fat)

11:30am: 25mg ephedrine, 200mg caffeine, 500mg ALA

12:00pm: 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:30am-1:00pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

1:15pm: 1 serving Surge, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 4.5g fat)

3:00pm: 22g whey, 2oz pretzels, 5g fish oil(47g carbs/1g fiber, 28g protein, 6.5g fat)

5:00pm: 22g whey, 5g fish oil, 1oz pretzels(25g carbs/1g fiber, 25g protein, 6.5g fat)

6:00pm: 8oz orange juice, 22g whey(31g carbs/0g fiber, 22g protein, 1.5g fat)

7:30pm: 4oz salmon, 4oz rice, 1 piece garlic bread, 2oz vegetables(90g carbs/4g fiber, 40g protein, 30g fat)

11:00pm: 3 cups skim milk, 6oz cake(100g carbs/3g fiber, 30g protein, 15g fat)

12:00am: low-fat kefir(21g carbs/0g fiber, 14g protein, 2g fat)

1:00am: 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(53g carbs/16g fiber, 82g protein, 8.5g fat)

Totals:
Calories: 4164
Carbs/Fiber: 526g/35g
Protein: 325g
Fat: 84.5g

Comments:
Lot of guessing in the above breakdown, but I suppose I always do quite a bit of that. Crappy food choices. Overall calories and macro breakdown--at least according to my guessing above--wasn't too bad. Unhappy with my eating today.

MISC. RECOVERY ISSUES
8 hours. I NEED TO GO TO BED EARLIER--last night I stayed up cuz G.I. Joe the Movie was playing on the Cartoon Network. Damn, I forgot how cool G.I. Joe was. Cobra Commander kicked ass(I always thought Serpentor sucked).

Blood&Iron
07-02-2002, 11:12 PM
Originally posted by MonStar
I read a few places here in your journal that youre going to switch over to cutting in a little while. How specifically diet wise are you going to go about this?

How often are you going to be refeeding etc. And how far over maintenance calories etc.? I am thinking about going to go for fat-loss, while still considering leptin levels. I mean honestly man its summer I gotta be going for fat loss!

MS
Whaddya mean?

I'm gonna do things pretty much the same as I was doing before I started bulking four weeks ago. I just ordered some prototype Leptigen tonight (Yes, I'm placing a good deal of faith in Par here.) so that may affect the frequency of my refeeds and the how extreme they are. I'm gonna try to gradually reduce my calories, while still bulking over the next 2-5 weeks(Length depends on how fat I feel at the end of the 5's) What I don't want to do--and what I think caused problems last time--was jumping straight from 4,000-5,000kcal a day to 3,000. Generally, my refeeds are 1.5 days every 2.5-3.5 days, done to coincide with my workouts--I'll probably be back on a traditional M-W-F HST routine. About 500g of carbs the first day before my workout and 700 the 2nd following it. Minimal fat on both, 1g/lb of lbm for protein.

davetha1
07-02-2002, 11:20 PM
"MISC. RECOVERY ISSUES
8 hours. I NEED TO GO TO BED EARLIER--last night I stayed up cuz G.I. Joe the Movie was playing on the Cartoon Network. Damn, I forgot how cool G.I. Joe was. Cobra Commander kicked ass(I always thought Serpentor sucked)."

First time i watched that back god knows when i got really excited when i saw cobra commander with the gijoes (thought he was going to be a good guy) then my hopes got **** on later, it is a good movie tho.

Blood&Iron
07-02-2002, 11:34 PM
Originally posted by davetha1
"MISC. RECOVERY ISSUES
8 hours. I NEED TO GO TO BED EARLIER--last night I stayed up cuz G.I. Joe the Movie was playing on the Cartoon Network. Damn, I forgot how cool G.I. Joe was. Cobra Commander kicked ass(I always thought Serpentor sucked)."

First time i watched that back god knows when i got really excited when i saw cobra commander with the gijoes (thought he was going to be a good guy) then my hopes got **** on later, it is a good movie tho.
Actually, they only showed the first 30min; it must have been cut up for rebroadcast as several separate episodes. Cobra Commander gets kicked out cuz he left Serpentor right, and he joins G.I. Joe, right? That's what you talking about? Last time I saw the movie, was like in 1987 or something. Long time ago. I was 9. I surprised how entertaining it still was even now at age 24--though, I've been accused more than once of having the maturity of a 9 year old, so I guess it makes sense.

I was really impressed that they had Cobra Commander use the word 'pusillanimous'

MonStar
07-02-2002, 11:36 PM
Blood&Iron-
Damn man your 24? :eek::eek: I expected you to be a lot older for some reason. I guess because of your crazy knowlege about diet / supplements, etc.

MS

Blood&Iron
07-02-2002, 11:42 PM
Originally posted by MonStar
Blood&Iron-
Damn man your 24? :eek::eek: I expected you to be a lot older for some reason. I guess because of your crazy knowlege about diet / supplements, etc.

MS
I don't really know much, but I'm always--well, sometimes--trying to learn. Most of the 'real' stuff I've learned--not just HIT dogma--has been in the last year. I've only been lifting total for about 3.5 years. I feel old. Does that count?

davetha1
07-02-2002, 11:45 PM
Yea thats right. He gets kicked out by Serpentor and gets into an accident where he cant walk and some gijoe guy cant see. So the the gijoe carries him around on his back til they get rescued, one of the more triumphing moments in cartoon history. I was 5 when i first saw it, good times..

Marcel
07-03-2002, 03:10 PM
Originally posted by Blood&Iron

I think mostly the reason I dislike Berardi, is because Lyle dislikes him and I'm a toady. Plus, Berardi makes claims not backed by the literature, and is a Biotest schill, while Lyle never compromises his science to make a buck. I do think high volume has some definite advantages, and I too, found super low volume, not to work very well for me--though I've gotten good gains on Dorian Yates like HIT stuff. Notice that my current routine is reasonably high volume.

Compromising the science to make a buck is fuked up. I've noticed Lyle wouldn't do something like that. Damn, Lyle even put up his whole entire journal and practically coached anyone through the fuken CKD diet. That guy is really awesome...perhaps I will become a toady too? Can I join? :D

Hitting a muscle group more often(3x week) with low sets and not to failure is fuken awesome. I dunno if you saw the link I have in my journal to the program I'm on right now. It's awesome.

Marcel
07-03-2002, 03:27 PM
Originally posted by Blood&Iron
Almost Arnold-esque I think--at times when I'm particularly deluded.

Hmmm...when I'm being delusional I think I'm Steve Reeves! :D

Blood&Iron
07-03-2002, 03:28 PM
Originally posted by Marcel


Hitting a muscle group more often(3x week) with low sets and not to failure is fuken awesome. I dunno if you saw the link I have in my journal to the program I'm on right now. It's awesome.
Didn't look at the link. I'll check it out, though. SOunds like it's working really well for you. I love my current HST routine.

Oh, and Lyle's now posting over at the HST website if you didn't know. Plus there's a bunch of stuff at:
www.theketogenicdiet.com
Just click on the 'Yes, I own the book.' to get access to the forum; there's some sort of bug, so it lets you in without even needing a number.

Marcel
07-03-2002, 03:31 PM
Yea, it really is. I have to give credit to Dante Battista for that routine. That man is awesome.

I saw Lyle posting over at HST a couple nights ago. Cool. I'm checking out the forum as we speak. Thanks.

Maki Riddington
07-03-2002, 04:41 PM
Sweet link Blood.
I think there will be a jump in members joining now that Lyle is posting at a site where the level of maturity is beyond a 12th grader.

I'm slowly getting hooked.

Blood&Iron
07-03-2002, 10:48 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 a.m. workout.

AM Session: 2:10pm

Assisted Chins - Supinated Grip
Tempo: 1st set(212), 2nd(201)
Warm-up: none
Work-set: -30 x 5, -30 x 5
Increment from last session: +10lbs
Tested '5RM': bodyweight X 6
Intended 5RM: bodyweight + 20 x 5

Comments
Dropped a set. I planning an increasing reducing volume as I approach my 5RM's. I'll keep the volume as high as possible, though. Both sets were fairly difficult.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 200 x 5, 200 x 5
Increment from last session: +10lbs
Guess 5RM: 240 x 10

Comments:
1st set was easy. 2nd was kinda difficult.

Seated Row
Tempo: 201(X)
Warm-up: none
Work sets: 190 x 5, 190 x 5
Increment from last session: +10lbs
Tested 5RM: 180 x 5
Intended 5RM: 220 x 5

Comments
I'm starting to feel kinda dubious about my form on this. I'll see how I feel next session. Not too difficult, though.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: bodyweight(212lbs)+20 x 5, bdy+20 x 5
Increment from last session: none
Tested 5RM: bodyweight(195lbs)+20 x 5
Intended 5RM: bodyweight(???)+60 x 5

Comments:
1st set was quiet easy. 2nd a little difficult.

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 150 x 5, 150 x 5
Increment from last session: +7.5lbs
Guessed 5RM: 225 x 5

Comments:
Fairly easy.

Incline Flyes
Tempo: 202
Warm-up: none
Work sets: 40's x 5, 40's x 5
Increment from last session: +5lbs per DB
Tested 5RM: 60's x 5

Comments:
Easy.

Overall Comments
Got into the gym a lot later than I would have liked, but turned out to be a very good workout. Dropped the volume only a little(1set less or chins and of rows.)

PM Session: 6:30pm

Rear Leg Press
Tempo: 202
Warm-up: none
Work sets:
R: 80 x 5, 80 x 5
L: 80 x 5, 80 x 5
Increment from last session: +10lbs
Guess 5RM: 100 x 5

Comments:
Dropped 1 set. Fairly easy.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 70 x 5, 70 x 5, 70 x 5
Increment from last session: +5lbs
Guess 5RM: 90 x 5

Comments:
Was only planning on doing two sets, but after #2 I figured 'What the hell?' and a third. Only the 3rd was slightly difficult.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 100 x 5, 100 x 5
Increment from last session: +5lbs
Guess 5RM: 120 x 5

Comments:
2nd set was slightly difficult.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 162.5 x 5, 162.5 x 5
Increment from last session: +12.5lbs
Tested '5RM': 250 x 3

Comments
Easy.

Power Crunch
Tempo: 212
Warm up: none
Work set: 80 x 5, 80 x 5
Increment from last session: +5lbs
Tested '5RM': 90 x 7

Comments
Easy.

Overall Comments:
Good workout. Like last time, however, I don't feel there was enough time between my morning session and this one. Oh well.


DIET

11:00am: 1 cup muesli, 1 cup skim milk, 22g whey, 1g ester-C, 1 multi-vitamin, 400IU vitamin e(55g carbs/10g fiber, 39g protein, 7.5g fat)

1:30am: 25mg ephedrine, 200mg caffeine, 500mg ALA

1:45pm: 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

2:00pm-2:30pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

1:15pm: 1 serving Surge, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 4.5g fat)

3:00pm: 22g whey, 1 can sliced peaches in juice, 5g fish oil(50g carbs/3g fiber, 24g protein, 6.5g fat)

4:00pm: 22g whey, 1oz Air crisps(22g carbs/1g fiber, 23g protein, 6g fat)

5:00pm: 22g whey, 1oz air crisps, 5g fish oil(53g carbs/1g fiber, 26g protein, 11g fat)

6:15pm: 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

6:20pm-6:50pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

7:00pm: 1 serving Surge, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 4.5g fat)

9:00pm: 22g whey, 8oz orange juice(30g carbs/1g fiber, 22g protein, 1.5g fat)

10:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 30g parmesan(156g carbs/12g fiber, 37g protein, 22g fat)

11:00pm: 1 scoop B&I Blend, 1 tbsp Nesquik, 22g whey, 2 cups skim milk, 1 serving Fiber Psyll, 5g fish oil(51g carbs/12g fiber, 60g protein, 6.5g fat)

Totals:
Calories: 4329kcal
Carbs/Fiber: 593g
Protein: 325g
Fat: 73g

Comments:
Okay.

MISC. RECOVERY ISSUES
8 hours of sleep. Bah.

Blood&Iron
07-05-2002, 12:25 AM
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: 212
Warm-up: none
Work-set: 70 x 5, 70 x 5, 70 x 4
Increment from last session: +10lbs
Guess 5RM: 80 x 5

Comments
Last two sets were a bit difficult.

Tricep Pushdown - w/ v-bar
Tempo: 211
Warm-up: none
Work sets: 130 x 5, 130 x 5, 130 x 5
Increment from last session: +20lbs
Guess 5RM: 180 x 5--probably high

Comments:
Very easy.

Reverse Curl - false grip
Tempo: 20X
Warm-up: none
Work sets: 60 x 5, 60 x 2
Increment from last session: +10lbs
Guess 5RM: 70 x 5(regular grip)

Comments
Slight bit of cheating, which I'm kinda unhappy with; nothing too pronounced of course. Stopped the 2nd set quiet early as it was obvious hitting 5 would be very difficult if not impossible.


Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 20's x 5, 20's x 4, 20's x 2
Increment from last session: +5lbs per DB
Guess 5RM: 25's x 5

Comments:
Fairly easy, but had to reduce reps at each set to avoid failure.

Reverse Pec Deck
Tempo: 211
Warm-up: none
Work sets: 80 x 5, 80 x 5, 80 x 5
Increment from last session: none
Tested 5RM: 90 x 5

Comments:
Slightly difficult.

Shrugs
Tempo: 21X
Warm-up: none
Work-set: 55's x 5, 55's x 5
Increment from last session: none
Tested 5RM: 65 x 5

Comments:
Pretty easy.

Overall Comments
Decent enough workout. Nothing all that special, though.

[DIET
Skipping this.

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

Comments:
Pretty mediocre.

MISC. RECOVERY ISSUES
9 hours of somewhat restless sleep(I forgot to take my magnesium prior to going to bed last night, which prevents me from waking up a bunch).

Blood&Iron
07-05-2002, 12:31 AM
Originally posted by lronMan
I have decided to give HST another chance B&I. Any recommendations or suggestions? Besides to stick with it all the way through! :):)

IM
Yeah, stick with it all the way through.:D

Actually, basically my only adivce is that you actually FOLLOW THE PRINCIPLES of HST:
1)Take a week to TEST, not using a formula, your maxes
2)Take 9-12 days off for strategic deconditioning
3)Do the negatives if at all possible. Just do them 'two arms/legs up, one down' like I did rather than 'real' negatives.

Oh and
4)Don't change your user name again.

And
5)Stick with all the way through to the end.

Good luck.

Blood&Iron
07-05-2002, 12:44 AM
Originally posted by lronMan


Okay man. Nice post. Agree with everything that you suggest. Few comments/questions though. Would it be extremely horrible if I took only 7 days to strategic decondition rather than 9-12? I mean will it make that much of a difference? I might try negatives but they seem a little impossible. I wont change my username again. ;);)

Just think about what your asking for a second...

Haycock has given a range of days for SD. 9-12. If he thought 7 was suffcient, he would have said 7-12. From what I understand--having not really looked at the references Haycock cites on this--there is really a lower-bound on how little time one can take off, before the deconditioning really takes effect. Is two more days out of the gym really gonna kill you?



Yeah and I will stick with it through to the end. Any kind of recommendations with diet / supps?
Just the normal good stuff: protein, creatine, multi-vitamin, etc. Possibly HMB, if you do the negatives; Haycock is pretty enthusiastic about the stuff, and I really feel it helped me during the negatives of my previous HST cycle. You can get 60g of Prolab HMB powder for pretty cheap from DPS. I might order some myself if I do the negatives this time--depends on if I'm feeling fat and sick of bulking at the end of next week. It's certainly not essential, though.

Blood&Iron
07-05-2002, 12:55 AM
Originally posted by lronMan


Good point B&I. Really didnt think about it that way at all. Maybe Ill take 9-10 days off instead. Curious man I will probably be doing cardio everyday first thing in the morning while SDing. But I dont know what to do about refeeding. I dont think refeeding every other day will be a good idea while SDing. Ill probably put on a little fat doing that.

Personally, I would skip the cardio and the dieting. Eat at or slightly above maintenance calories since you're not exercising and will be more likely to lose muscle if you're eating hypocalorically. Personally, I've found I like just relaxing a bit about my diet during SD(I don't mean binging on fast-food, here. Just try to eat healthily and don't worry too much about stuff.) It lets me come back to things feeling mentally refreshed and ready to tear back into both the gym and my diet.




Yeah okay man thanks alot. ;);)

I have tried HMB before, as you might have guessed, and really didnt care for it too much. I think I noticed a little tiny bit of a gain in strength - but thats all.
As Bryan has mentioned a couple of times, HMB is pretty useless except under very specific conditions: namely, for those just beginning an exercise program or those using HST. In both cases the the muscle is going to be experiencing a great deal more microtrauma, than in the case of experienced lifter using a more traditional programs(Which is probably why you and most others haven't noticed much from it). Still, due to it's cost I think the only cost-effective time to use HMB is during the negative micro-cycle where you're causing the most muscle damage.

Blood&Iron
07-06-2002, 12:25 AM
GENERAL RAMBLINGS
I was really gonna try to go to bed early tonight as I've been staying up far too late the past week. But, I made an impulse buy of an X-box and 'Halo' so I spent a couple hours playing that rather than going to bed. Pretty damn cool game, actually.

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.

Time: 6:10pm

Assisted Chins - Supinated Grip
Tempo: 201
Warm-up: none
Work-set: -20 x 5, -20 x 4
Increment from last session: +10lbs
Tested '5RM': bodyweight X 6
Intended 5RM: bodyweight + 20 x 5

Comments
First set was a bit difficult. 2nd cut short so that I didn't come too close to failure.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 210 x 5, 210 x 5
Increment from last session: +10lbs
Guess 5RM: 240 x 10

Comments:
2nd set was kinda difficult.

Seated Row
Tempo: 201(X)
Warm-up: none
Work sets: 200 x 5, 200 x 5, 200 x 5
Increment from last session: +10lbs
Tested 5RM: 180 x 5
Intended 5RM: 220 x 5

Comments
Adjusted my form a bit--with which I've been unhappy of late--to good effect. Added a set back in that I dropped last time, but ROM on it might have been a bit short.

Assisted Dips
Tempo: 101
Warm-up: none
Work sets: bodyweight(212lbs)+30 x 5, bdy+30 x 5
Increment from last session: none
Tested 5RM: bodyweight(195lbs)+20 x 5
Intended 5RM: bodyweight(???)+60 x 5

Comments:
2nd set was a bit difficult.

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 165 x 5, 165 x 5
Increment from last session: +15lbs
Guessed 5RM: 225 x 5

Comments:
2nd set was fairly difficult.

Incline Flyes
Tempo: 202
Warm-up: none
Work sets: 45's x 5, 45's x 5
Increment from last session: +5lbs per DB
Tested 5RM: 60's x 5

Comments:
Reasonably easy.

*****ten minute break during which I stretched my upper body

Rear Leg Press
Tempo: 212
Warm-up: none
Work sets:
R: 80 x 5, 80 x 5
L: 80 x 5, 80 x 5
Increment from last session: +10lbs
Guess 5RM: 100 x 5

Comments:
Bit difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 80 x 5, 80 x 5, 80 x 5(@ 201)
Increment from last session: +10lbs
Guess 5RM: 90 x 5

Comments:
3rd set was fairly difficult.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 110 x 5, 110 x 5
Increment from last session: +10lbs
Guess 5RM: 120 x 5

Comments:
2nd set was slightly difficult.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 175 x 5, 175 x 5
Increment from last session: +12.5lbs
Tested '5RM': 250 x 3

Comments
2nd set was a bit difficult. Might have used a somewhat short ROM, too.

Power Crunch
Tempo: 212
Warm up: none
Work set: 90 x 5, 90 x 5
Increment from last session: +10lbs
Tested '5RM': 90 x 7

Comments
Fairly easy.

Overall Comments:
Woke up late and didn't get my ass out the door till 5:45pm, so I had to squish together both my AM and PM workouts. Took a ten minute break between them, and still my workout clocked in at just a little over one hour. I do prefer doing them separately, but it wasn't too bad. Pretty decent workout.


DIET

I need to go to bed. I need to really start doing this earlier, so I don't skip this part.

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

Comments:
Sh*t. Please any readers so inclined, give me as much crap as you want. I've been slacking a bit on the diet front. I have no excuse.

MISC. RECOVERY ISSUES
9 hours of sleep.

MonStar
07-06-2002, 12:34 AM
Sh*t. Please any readers so inclined, give me as much crap as you want. I've been slacking a bit on the diet front. I have no excuse.

Haha I am not going to give you sh!t. Although it is helpful to see what you eat on a daily basis etc. Nice journal by the way B&I seiously. Crazy that your all the way up to almost 200 days. :eek::eek:

Maki Riddington
07-06-2002, 01:19 AM
*flings a large pile of poo Blood&Irons direction*

I assume you're a lazy bastard who does this in other aspects of his life. Hmmmm... if you like being fat it's cool with me.

rookiebldr
07-06-2002, 07:40 AM
You have like sh*t for motivation. Stop staying up so f*ckn late and get your sh*t in order. Now with the x-box, your never going to leave your place.

It is a holiday down there, so it's ok to slack for 1 or 2 days - MAX.

MonStar
07-06-2002, 09:02 AM
Remember B&I.. put up some before pics! I am looking forward to seeing the transformation from a year ago. ;);)

You said guys at your gym had commented so obviously you gained a lot.

Blood&Iron
07-06-2002, 09:57 PM
GENERAL RAMBLINGS
Nein.

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

2)Took 25mg ephedrine/200mg caffine before this workout

Incline DB Curl
Tempo: 212
Warm-up: none
Work-set: 30's x 5, 30's x 4, 30's x 2(@ 201)
Increment from last session: +5lbs per DB
Tested '5RM': 35's x 4

Comments
Last two sets were fairly near to failure--got carried away again.

Decline Pronating DB Extensions
Tempo: 201
Warm-up: none
Work sets: 30's x 5, 30's x 5
Increment from last session: +5lbs per DB
Guess 5RM: 35's x 5

Comments:
Quite difficult, particularly set #2.

Reverse Curl - regular grip
Tempo: 10X
Warm-up: none
Work sets: 70 x 5, 70 x 2
Increment from last session: +10lbs
Guess 5RM: 70 x 5(regular grip)

Comments
Too heavy. Increased weight quicker than my preplanned HST schedule. Stupid.

Lateral Raise
Tempo: 10X
Warm-up: none
Work sets: 25's x 5
Increment from last session: +5lbs per DB
Guess 5RM: 35's x 5

Comments
Wasn't supposed to do this exercise. F*cked up. Plus this was too heavy. Dumb all around.


Lying Rear-Delt Lateral Raise
Tempo: 212
Warm-up: none
Work sets:
R: 20 x 5, 20 x 5
L: 20 x 5, 20 x 5
Increment from last session: +3lbs
Guess 5RM: 25 x 5

Comments:
Somewhat difficult. 2nd set for left arm was near to failure. Probably this was made more difficult by my mistaken set of lateral raises preceding ths.

Hammer Strength Behind-the-Neck-Press
Tempo: 101
Warm-up: none
Work sets: 170 x 5, 170 x 3
Increment from last session: +20lbs
Tested '5RM': 190 x 4

Comments:
Slightly difficult. Sped up the eccentric from 2s to 1s.

Wrist Curl
Tempo: 212
Warm-up: none
Work-set: 95 x 5
Increment from last session: +10lbs
Tested 5RM: 105 x 5

Comments:
Slightly difficult.

Overall Comments
Decent workout, but my accidental performance of side laterals kinda sucked. Duh. Also, I've been pretty good about maintaing my form and tempo this HST cycle, but I compromised them on the reverse curls and (accidental) lateral raises today.

DIET

11:00am: 1 cups raisin bran, 1 cup skim milk, 22g whey, 1g ester-C, 1 multi-vitamin, 400IU vitamin e(60g carbs/7g fiber, 35g protein, 3g fat)

11:30am: 25mg ephedrine, 200mg caffeine, 500mg ALA

12:00pm: 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:30am-1:00pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

1:15pm: 1 serving Surge, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 4.5g fat)

2:15pm: Opti-Pro Meal bar, 5g fish oil(40g carbs/1g fiber, 20g protein, 11g fat)

3:00pm: Opti-Pro Meal bar(40g carbs/1g fiber, 20g protein, 5g fat)

5:00pm: Opti-Pro Meal bar, 5g fish oil(40g carbs/1g fiber, 20g protein, 11g fat)

6:00pm: Chicken and pasta, bread stick, salad, stuff mushrooms(90g carbs/4g fiber, 40g protein, 50g fat)

10:00pm: 2 Opti-Pro Meal bars, 5g fish oil(80g carbs/2g fiber, 40g protein, 17g fat)

12:00am: something...

1:00am: 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(53g carbs/16g fiber, 82g protein, 8.5g fat)

Running totals...(I'll finish this later)
491g carbs/28g fiber
304g protein
103g fat

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

Comments:
Bit high in fat, and unfortunately I was forced due to my shedule to rely on bars, but macro-breakdowns were pretty much on target. Not too bad.


MISC. RECOVERY ISSUES
Only 7 hours of sleep. F*ck.

Blood&Iron
07-06-2002, 10:00 PM
Thanks to all who had harsh words about my slacking; it's good motivation.

Mike-
I'll try to put up some 'fat' pics in another three weeks(I'll have them taken then anyways. May be a little while before they're developed.)

rookiebldr
07-06-2002, 10:43 PM
Blood&Iron

I have just a few questions on your comments that you posted. I'm hoping it will give me a better handle on this HST system.


Originally posted by Blood&Iron

Incline DB Curl
Tempo: 212
Warm-up: none
Work-set: 30's x 5, 30's x 4, 30's x 2(@ 201)
Increment from last session: +5lbs per DB
Tested '5RM': 35's x 4

Comments
Last two sets were fairly near to failure--got carried away again.


How do you define failure? Could you have done an extra full rep on you last two sets or did you just stop short. Your previous tested rep was to be 35's x 4. Why would you specifically not continue to rep out until you reached 5 or couldn’t lift one more rep.



Originally posted by Blood&Iron
Reverse Curl - regular grip
Tempo: 10X
Warm-up: none
Work sets: 70 x 5, 70 x 2
Increment from last session: +10lbs
Guess 5RM: 70 x 5(regular grip)

Comments
Too heavy. Increased weight quicker than my preplanned HST schedule. Stupid.


Again did you reach failure on your second set. Now you seem to be pushing right up to your 5RM in this case.


You started this cycle I'm guessing 4 or 5 weeks ago, I didn't want to go back a look exactly when while I was typing. :rolleyes: At that time you tested your 5RM - maybe even earlier. Since then you will have been progressing. Would you expect your 5RM now to be higher, i.e. a 6RM or 7RM on some exercises?

P.S. nice strength on the HS behind the neck presses.

Blood&Iron
07-06-2002, 11:55 PM
Originally posted by rookiebldr

How do you define failure?
[B]
'Real' failure, IMO, is when you've struggled for about 15-20s without the weight moving an inch. The way I used to train(when I was doing HIT) my final rep of a set would often take a good 20-30s of almost violent shaking to get the stupid thing up. Now, I think that is merely a drain on the CNS and doesn't really benefit one in terms of muscle growth. But I suppose that's still failure in my book. 'Nearing Failure' as I'm defining is my comments, though, just means I felt like I couldn't get more than one or two reps more without a titanic struggle.



Could you have done an extra full rep on you last two sets or did you just stop short. Your previous tested rep was to be 35's x 4. Why would you specifically not continue to rep out until you reached 5 or couldn’t lift one more rep.

The whole idea of HST is that one does not go to failure except, possibly(and this is a matter of preference) on the last workout. Since I have made my micro-cycles 3 weeks long--as opposed to the 2 week ones used in 'cookie cutter' HST--I still have a week to go before my failure workouts. So I DON'T want to hit failure. I shouldn't really even be coming close for another workout or two. I'm also using multiple sets--which I did not do on my first go round with HST. The first set of curls was fairly easy. But I probably should have done a rep or two less on the 2nd and 3rd. Those sets merely extend the time under tension with the same load without overtaxing my CNS. How many reps I get is relatively unimportant.




Again did you reach failure on your second set. Now you seem to be pushing right up to your 5RM in this case.

Nope, same deal as with the curls, I stopped when things started feeling too difficult. I jumped up weight to quick on this exercise due to nothing more than stupidity. Plus my '5RM' here is a complete guess, which is responsible along with my experimentation with extra sets and a few other things for some of the sloppiness you probably see(Me coming sorta close to failure on some exercises, etc)



You started this cycle I'm guessing 4 or 5 weeks ago, I didn't want to go back a look exactly when while I was typing. :rolleyes: At that time you tested your 5RM - maybe even earlier. Since then you will have been progressing. Would you expect your 5RM now to be higher, i.e. a 6RM or 7RM on some exercises?

Yeah, they should be higher, but Haycock recommends than one need not go for these extra reps or weight. Just hitting one's pretested maxes is enough--counterintuitive, I know, but it works. As I mentioned above, I was dumb. I changed to my this routine after performing the 15's using a more conventional HST routine. I didn't want to screw things up by testing my maxes for some of my new exercises, though, so I just guessed at them. That's causing me some problems now--though nothing too major(When I did test, I was generally right on the money with my guess for the weights, so in a sense this isn't any different).


[B]
P.S. nice strength on the HS behind the neck presses.
Not really, but thanks for the thought. Aren't you doing like 140 at a weight of 165? I'm weak. Whaddya gonna do?

Marcel
07-07-2002, 03:43 PM
Hey Blood I was reading in Mike's journal about that guy that works out in your gym Ted. You should really have this guy come and post here. It would be awesome to hear about his routines and what he eats. Have him post here!

Good dedication like always Blood.

Blood&Iron
07-07-2002, 06:41 PM
Originally posted by Marcel
Hey Blood I was reading in Mike's journal about that guy that works out in your gym Ted. You should really have this guy come and post here. It would be awesome to hear about his routines and what he eats. Have him post here!

Told him about the site. Dunno how much more I can do. As to his diet, I know he doesn't use basically any supps since he doesn't have the money, so he eats a lot of tuna. I think he has like 9 cans of it a day. It cracks me up. Everytime I see him in the locker room he's eating a can of tuna.

It still amazes me he weighs only 215 or so. Not much more than me and he's two inches taller. If I guessed at his weight, I'd say he was no less than 235-240. He must not have any internal organs, plus some really tiny bones.

His back routine is--or at least was when I asked him last:

36 sets lat pulldown (12 to the front/12 behind the neck/12 close-grip)
15 sets machine row--alternating the grip
15 sets of another machine row--again, alternating grip
10 sets assisted pullups--alternating grips
11 sets rear-deltoid flyes

Blood&Iron
07-07-2002, 07:12 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
Nope

DIET

2:00pm: 1 cups raisin bran, 2 cup skim milk, 22g whey(72g carbs/7g fiber, 43g protein, 3g fat)

3:30pm: 1 cup skim milk, 1 scoop whey, 30g organic trail mix, 30g dried fruit mix(53g carbs/4g fiber, 35g protein, 11.5g fat)

5:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

7:00pm: 1 cup curry soup, 3 cups skim milk, 1 piece french bread, 1 tbsp butter, 2 scoops whey, 5g fish oil(100g carbs/5g fiber, 68g protein, 25g fat)

10:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 30g parmesan, 5g fish oil(156g carbs/12g fiber, 37g protein, 27g fat)

11:00pm: 1 scoop B&I Blend, 1 tbsp Nesquik, 2 scoops whey, 2 cups skim milk, 1 serving Fiber Psyll, 5g fish oil(54g carbs/12g fiber, 82g protein, 10g fat)


Totals:
Calories: 3598kcal
Carbs/Fiber: 437g/40g
Protein: 287g
Fat: 78g fat

Comments:
Woke up quite late so it was difficult eating a whole lot of calories. Not too bad, that considered.

MISC. RECOVERY ISSUES
10 hours sleep.

rookiebldr
07-07-2002, 10:02 PM
Originally posted by Blood&Iron

Not really, but thanks for the thought. Aren't you doing like 140 at a weight of 165? I'm weak. Whaddya gonna do?


Yes your right, but somehow when I saw your post it looked like so much more, I was also noticing the 5RM at 190 and I always think I'm weak.

Thanks for the replies, I'm getting ready again to test out my max's and try HST.


Originally posted by Blood&Iron

His back routine is--or at least was when I asked him last:

36 sets lat pulldown (12 to the front/12 behind the neck/12 close-grip)
15 sets machine row--alternating the grip
15 sets of another machine row--again, alternating grip
10 sets assisted pullups--alternating grips
11 sets rear-deltoid flyes

:eek: I guess it is possible to get big with lots of sets. I used to do 16-32 sets for two body parts but this is insane.

Marcel
07-08-2002, 06:29 PM
Ya get your Leptigen yet ?

Blood&Iron
07-08-2002, 07:00 PM
GENERAL RAMBLINGS
Received my tub of prototype Leptigen today. Much of the speculation that has occurred on MFW and the HST discussion forum about what it contains was correct, including my own guess about one of the ingredients. Of the 6 ingredients, I was already taking 3 during my last diet. There's only one ingredient of which I've never heard. My initial reaction is that it's pretty expensive given what it contains, but then I have no idea how much several of the ingredients cost(I know at least one is fairly expensive). I have a lot of faith in Par. I'm actually very much looking forward to using it when I begin dieting again in 4 weeks or so.

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.

Time: 10:15am-10:40am

Chins - Supinated Grip
Tempo: 201
Warm-up: none
Work-set: bodyweight(210) x 5, bodyweight x 2
Increment from last session: +20lbs
Tested '5RM': bodyweight X 6
Intended 5RM: bodyweight + 20 x 5

Comments
Fairly easy, but I was not focusing on my lats and felt like my biceps were doing the majority of the work here.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 220 x 5
Increment from last session: +10lbs
Guess 5RM: 240 x 10

Comments:
Fairly easy, but I felt a 2nd set would be a bad idea so I dropped it.

Seated Row
Tempo: 201(X)
Warm-up: none
Work sets: 210 x 5, 210 x 5
Increment from last session: +10lbs
Tested 5RM: 180 x 5
Intended 5RM: 220 x 5

Comments
Both sets were fairly easy, but I was slightly dissatisfied with my form on set #2.

Dips
Tempo: 101
Warm-up: none
Work sets: bodyweight(210lbs)+40 x 5, bdy+40 x 5
Increment from last session: +10lbs
Tested 5RM: bodyweight(195lbs)+20 x 5
Intended 5RM: bodyweight(???)+60 x 5

Comments:
First set was reasonably easy. The 2nd was slightly difficult. I really probably should have skipped it entirely.

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 180 x 5, 180 x 5
Increment from last session: +15lbs
Guessed 5RM: 225 x 5

Comments:
2nd set was a bit difficult.

Incline Flyes
Tempo: 202
Warm-up: none
Work sets: 50's x 5, 50's x 5
Increment from last session: +5lbs per DB
Tested 5RM: 60's x 5

Comments:
First set was fairly difficult. Should've skipped the 2nd one as it was quite difficult and too near to failure.

Overall Comments:
Pretty good workout. Have continued to reduce volume as I approach my rep maxes--though probalby not enough. Finished in a scant 25minutes as a result.

Time: 5:40am-6:20am

Rear Leg Press
Tempo: 212
Warm-up: none
Work sets:
R: 90 x 5, 90 x 5
L: 90 x 5, 90 x 5
Increment from last session: +10lbs
Guess 5RM: 100 x 5

Comments:
Somewhat difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 100 x 5, 100 x 3(@201)
Increment from last session: +20lbs
Guess 5RM: 90 x 5

Comments:
I probalby should have stuck to my schedule and only increased this by 10lbs, as even the 1st set was fairly difficult. Since, however, I just guessed my 5RM and the last few times this has been very easy, I thought I should add a bit more weight so I end up closer to my true 5RM. Not too bad.

Hammer Strength Leg Extensionl
Tempo: 2-0.5-1
Warm-up: none
Work sets: 120 x 5
Increment from last session: +10lbs
Guess 5RM: 120 x 5

Comments:
Paused more briefly in the contracted position as well as speeding up the concentric a bit. This still ended up being pretty difficult.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 175 x 5, 175 x 5
Increment from last session: none
Tested '5RM': 250 x 3

Comments
Easy. Debated whether I should jump up in weight or not. Probably should have. Oh well...

Power Crunch
Tempo: 212
Warm up: none
Work set: 90 x 5, 90 x 5
Increment from last session: none
Tested '5RM': 90 x 7

Comments
Opps. Goofed. I though I'd jumped up in weight, but apparently I didn't. Fairly easy, in any case.

Overall Comments:
Again, as with the upper body routine I reduced volume here a fair bit and will continue to do so as I approach my rep maxes. Pretty so-so workout.


DIET

5:00am: 22g whey, 30g dried fruit and nuts(21g carbs/2g fiber, 26g protein, 6.5g fat)

9:00am: 1 cups raisin bran, 1 cup skim milk, 22g whey, 1g ester-C, 1 multi-vitamin, 400IU vitamin e(60g carbs/7g fiber, 35g protein, 3g fat)

10:00am: 25mg ephedrine, 200mg caffeine, 500mg ALA, 22g whey, 5g glutamine peptide, 5g BCAA's, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

10:15am-10:40am: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

10:50am: 1 serving Surge, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 4.5g fat)

11:30am: 1 rye bagel, 22g whey, 1 granny smith apple, 5g fish oil(53g carbs/6g fiber, 27g protein, 8g fat)

1:00pm: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g gat)

2:30pm: whole grain bagel, 1oz cream cheese, 1 apple, 5g fish oil(55g carbs/6g fiber, 29g protein, 18g fat)

4:00pm: 1 granola bar, 22g whey, 5g fish oil(15g carbs/2g fiber, 25g protein, 4.5g fat)

5:00pm: 1 granola bar(15g carbs/2g fiber, 3g protein, 3g fat)

5:30pm: 1 Balance bar(24g carbs/1g fiber, 14g protein, 7g fat)

5:40am-6:20pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

6:30pm: 1 serving Surge, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 4.5g fat)

7:15pm: 1 cup skim milk, 1 bottle low fat kefir(33g carbs/0g fiber, 22g protein, 2g fat)

9:30pm: 4oz pasta, 1.5 cups marinara, 30g parmesan(125g carbs/11g fiber, 30g protein, 19g fat)

10:30pm: 30mg zinc, 1g magnesium, 1 cup lowfat cottage cheese, 1 packet tuna, 1 cup skim milk, 5g fish oil(22g carbs/0g fiber, 53g protein, 11g fat)


Totals:
Calories: 4674kcal
Carbs/Fiber: 599g/37g
Protein: 358g
Fat: 94g

Comments:
Pretty solid. Really way more protein than I need, but if I want to keep calories at this level I either have to do that or eat more carbs or fat, neither of which is very appealing. So, high protein it is. Ran out of casein, so I'm being forced to eat real food prior to bed, which I don't much care for. Ah, well...

MISC. RECOVERY ISSUES
Finally, got to bed at a reasonable hour last night(11:00pm). Pretty decent 9 hours of sleep.

Blood&Iron
07-08-2002, 07:01 PM
Originally posted by Marcel
Ya get your Leptigen yet ? Yup. Today. See today's 'General Ramblings' You get yours, or did you not order it yet?

Marcel
07-08-2002, 07:56 PM
Nope. I'm ordering all my supps. today.

BTW...I got some vanilla and some bannana whey from protein factory and it tastes like barf.

The strawberry recovery formula gives surge a run for it's money. Big time.

Have you noticed how much better protein like musclelink's pro-fusion or biotest protein taste? I wonder why that is. Protein Factory's protein taste gets blown out of the water by these other proteins.

Have you tried Optimum Nutrition's whey? I might order 5lbs of that.

I'm gonna order Leptigen today though.

p.s. Biotest Sucks ;)

Blood&Iron
07-08-2002, 08:09 PM
Originally posted by Marcel
Nope. I'm ordering all my supps. today.

BTW...I got some vanilla and some bannana whey from protein factory and it tastes like barf.

The strawberry recovery formula gives surge a run for it's money. Big time.

Hmmm...maybe I'll give it a try. I didn't even know they made strawberry flavored recovery formula. I was thinking I might just spend the extra money to keep using Surge.



Have you noticed how much better protein like musclelink's pro-fusion or biotest protein taste? I wonder why that is. Protein Factory's protein taste gets blown out of the water by these other proteins.

That's cuz I'm sure they do all sorts of taste tests, and add flavorings, etc. Protein Factory does none of that, so it tastes kinda shitty. The difference between my 'B&I Blend' and HSN Driver is like night and day. Driver tastes like a real freakin' milkshake IMO when you mix it with milk. B&I Blend tastes like cardboard.



Have you tried Optimum Nutrition's whey? I might order 5lbs of that.

Yeah, that's what all those '22g of whey'/'1 scoop of whey' are in my diet breakdowns. Tastes quite good in both milk and water and it's just as cheap as anything from Protein Factory--$24 for 5lbs for 5lbs. I've only tried the chocolate, but IMO it's damn good.



I'm gonna order Leptigen today though.

p.s. Biotest Sucks ;)
LMAO. At least T-mag has an interview with Bryan Haycock about HST in the current issue.

Marcel
07-08-2002, 08:24 PM
Originally posted by Blood&Iron

Hmmm...maybe I'll give it a try. I didn't even know they made strawberry flavored recovery formula. I was thinking I might just spend the extra money to keep using Surge.


That's cuz I'm sure they do all sorts of taste tests, and add flavorings, etc. Protein Factory does none of that, so it tastes kinda shitty. The difference between my 'B&I Blend' and HSN Driver is like night and day. Driver tastes like a real freakin' milkshake IMO when you mix it with milk. B&I Blend tastes like cardboard.


Yeah, that's what all those '22g of whey'/'1 scoop of whey' are in my diet breakdowns. Tastes quite good in both milk and water and it's just as cheap as anything from Protein Factory--$24 for 5lbs for 5lbs. I've only tried the chocolate, but IMO it's damn good.


LMAO. At least T-mag has an interview with Bryan Haycock about HST in the current issue.

1.Yes, definetly try the strawberry formula. Surge isn't worth the extra money especially since the strawberry formula tastes damn good.

2.That's it. Damn. It's ridiculous man...I get home and think I need some protein quick...sh*t all I have is that nasty whey left! Forget that man.

3.I'm gonna give the Optimum Nutrition whey a try. If I don't like it I'll send it to ya. :D

4.Yea I read it. Interesting really. Check out this routine designed by Dante Battista when you have some time. http://forum.bodybuilding.com/showthread.php?s=&threadid=14342&highlight=chisled

The_Chicken_Daddy
07-09-2002, 10:20 AM
Originally posted by Blood&Iron
GENERAL RAMBLINGS
Received my tub of prototype Leptigen today. Much of the speculation that has occurred on MFW and the HST discussion forum about what it contains was correct, including my own guess about one of the ingredients. Of the 6 ingredients, I was already taking 3 during my last diet. There's only one ingredient of which I've never heard. My initial reaction is that it's pretty expensive given what it contains, but then I have no idea how much several of the ingredients cost(I know at least one is fairly expensive). I have a lot of faith in Par. I'm actually very much looking forward to using it when I begin dieting again in 4 weeks or so.


a) how big is the tub?

b) what are the ingredients? (i remember seeing a thread on MFW about this actually, but they never named all the substances).

c) which haven't you heard of?

Blood&Iron
07-09-2002, 10:44 AM
Originally posted by The_Chicken_Daddy


a) how big is the tub?

b) what are the ingredients? (i remember seeing a thread on MFW about this actually, but they never named all the substances).

c) which haven't you heard of?
I'll PM you. Par hasn't announced the ingredients for fear of copycats, and I want to respect his wishes on this.

Blood&Iron
07-09-2002, 06:59 PM
GENERAL RAMBLINGS
Too lazy...

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

Preacher Curl
Tempo: 212
Warm-up: none
Work-set: 80 x 5, 80 x 2(@ 201)
Increment from last session: +10lbs
Guess 5RM: 80 x 5

Comments
Pretty difficult.

Tricep Pushdown - w/ v-bar
Tempo: 211
Warm-up: none
Work sets: 150 x 5, 150 x 5
Increment from last session: +20lbs
Guess 5RM: 180 x 5--probably high

Comments:
Very easy. 'Tis the only reason I did two sets here. I contemplated doing a third, but decided not to. I'll probably jump up to 180 next time.

Reverse Curl - false grip
Tempo: 20X
Warm-up: none
Work sets: 70 x 5
Increment from last session: none
Guess 5RM: 70 x 5(regular grip)

Comments
As I noted last time, this is really too much weight. But I couldn't bring myself to reduce the weight due to the structure of HST, so I'll just repeat this next time and maybe go for 80 for like 3 reps on my final arm workout.

Lateral Raise
Tempo: 20X
Warm-up: none
Work sets: 25's x 5
Increment from last session: none
Guess 5RM: 25's x 5

Comments:
Same deal as the reverse curls. I accidentally performed this at my last arm workout. Both the tempo and the fact that I'm rotating my arms backward so that the front delt does more work and makes it possible to get 5 reps. Bah.

Reverse Pec Deck
Tempo: 211
Warm-up: none
Work sets: 95 x 5, 95 x 5, 95 x 5
Increment from last session: none
Tested 5RM: 90 x 5

Comments:
Did three sets cuz the 1st and 2nd were fairly easy.

Shrugs
Tempo: 21X
Warm-up: none
Work-set: 60's x 5, 60's x 5
Increment from last session: +5lbs per DB
Tested 5RM: 65 x 5

Comments:
2nd set was fairly difficult.

Overall Comments
Didn't care much for this workout. Since I'm being forced to reduce volume as I approach my 5RM, I'm starting to have the same thing happen as occurred during the 5's of my last HST cycle--it just doesn't feel like enough volume. Plus no pump!:cry:

DIET

9:00am: 60g muesli, 4oz orange juice, 22g whey, 1 cup skim milk, 1g ester-c, 400IU vitamin E, 1 multi-vitamin(70g carbs/4g fiber, 34g protein, 4.5g fat)

10:30am: 22g whey, 5g glutamine peptide, 5g BCAA's, 25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:15am-11:40am: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 1 serving Surge, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 4.5g fat)

1:00pm: 1 bagel, 22g whey, 1 granny smith apple, 5g fish oil(53g carbs/4g fiber, 27g protein, 8g fat)

3:00pm: 1 bagel, 22g whey, 5g fish oil, 1 small banana(63g carbs/3g fiber, 27g protein, 8g fat)

4:15pm: 2 granola bars(30g carbs/2g fiber, 5g protein, 6g fat)

5:00pm: 2 Opti-Pro Meal Bars(80g carbs/2g fiber, 40g protein, 12g fat)

7:00pm: 8oz orange juice(30g carbs/0g fiber, 0g protein, 0g fat)

8:00pm: 120g muesli, 3 cups skim milk, 4 cookies(156g carbs/16g fiber, 44g protein, 21g fat)

10:00pm: 30mg zinc, 1g magnesium, 1 cup lowfat cottage cheese, 1 packet tuna, 1 cup skim milk, 10g fish oil(22g carbs/0g fiber, 53g protein, 11g fat)


Totals:
Calories: 4209kcal
Carbs/Fiber: 592g/31g
Protein: 277g
Fat: 81.5g

Comments:
Overall, fairly decent, but way too low in calories. Maybe I'll eat some extra stuff a little later...

MISC. RECOVERY ISSUES
8 hours sleep.

rookiebldr
07-10-2002, 03:30 PM
Originally posted by Blood&Iron ...Didn't care much for this workout. Since I'm being forced to reduce volume as I approach my 5RM, I'm starting to have the same thing happen as occurred during the 5's of my last HST cycle--it just doesn't feel like enough volume. Plus no pump!:cry:


I'm a little curious with this. It doesn't feel like enough volume and yet you are reducing your volume. Are you being forced to reduce volume to keep your form properly or is it the low reps? How might this differ with a non-HST low rep routine.

Blood&Iron
07-10-2002, 03:34 PM
Originally posted by rookiebldr


I'm a little curious with this. It doesn't feel like enough volume and yet you are reducing your volume. Are you being forced to reduce volume to keep your form properly or is it the low reps? How might this differ with a non-HST low rep routine.
Since I'm nearing my rep maxes, it's simply not possible for me to do multiple sets with the weight. Say you can bench 300lbs 5 times. Do you think you could bench 290lbs 5 times, rest 30s, bench 290lbs 5 times, rest 30s, and do it one last time. I can't. I feel fairly fatigued after the first set; that's why I've reduced my volume.

Blood&Iron
07-10-2002, 08:11 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 a.m. workout.

Time: 10:50am-11:50am

Chins - Supinated Grip
Tempo: 201
Warm-up: none
Work-set: bodyweight(210) x 5, bodyweight x 2
Increment from last session: +20lbs
Tested '5RM': bodyweight X 6
Intended 5RM: bodyweight + 20 x 5

Comments
Not too difficult. Little better focus on lats than last time, but still a bit too much fatigue in the biceps.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 230 x 5, 230 x 3
Increment from last session: +10lbs
Guess 5RM: 240 x 10

Comments:
Did a 2nd set. Both were fairly difficult.

Seated Row
Tempo: 201(X)
Warm-up: none
Work sets: 230 x 5, 230 x 5
Increment from last session: +20lbs
Tested 5RM: 180 x 5
Intended 5RM: 220 x 5

Comments
Jumped up 10lbs more than I was scheduled too, as I was confident that this would still be easy. So-so form on set #2.

Dips
Tempo: 101
Warm-up: none
Work sets: bodyweight(210lbs)+50 x 5, bdy+50 x 2
Increment from last session: +10lbs
Tested 5RM: bodyweight(195lbs)+20 x 5
Intended 5RM: bodyweight(???)+60 x 5

Comments:
Pretty difficult.

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 195 x 5, 195 x 5
Increment from last session: +15lbs
Guessed 5RM: 225 x 5

Comments:
Quite difficult.

Incline Flyes
Tempo: 202
Warm-up: none
Work sets: 55's x 5
Increment from last session: +5lbs per DB
Tested 5RM: 60's x 5

Comments:
Not entirely sure, but I think my form might have sucked here. I felt somewhat like I was doing half fly/half press. Too heavy, probably. Maybe it just felt that way. Actually, looked okay in the mirror, but I don't know...

Rear Leg Press
Tempo: 212
Warm-up: none
Work sets:
R: 90 x 5, 90 x 5
L: 90 x 5, 90 x 5
Increment from last session: none
Guess 5RM: 100 x 5

Comments:
Somewhat difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 110 x 5
Increment from last session: +10lbs
Guess 5RM: 90 x 5

Comments:
Very difficult, and I was arching my back a bit(I tend to do this on this machine, and is a reason I dislike it a bit).

Hammer Strength Leg Extensionl
Tempo: 2-0.5-1
Warm-up: none
Work sets: 130 x 5
Increment from last session: +10lbs
Guess 5RM: 120 x 5

Comments:
Pretty easy.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 200 x 5, 200 x 5
Increment from last session: +15lbs
Tested '5RM': 250 x 3

Comments
Fairly easy.

Power Crunch
Tempo: 212
Warm up: none
Work set: 95 x 5, 95 x 5
Increment from last session: +5lbs
Tested '5RM': 90 x 7

Comments
1st set was easy. 2nd almost to failure.

Overall Comments:
Combined my AM and PM workouts, as I've been feeling like I have always on the go. Adding my legs to the morning workout only ended up making it take about 20 more minutes. Whereas if I'd come back in the evening, the extra driving, showering, stretching, diddling, would have ended up taking 2 hours. I may do this from now on. Not sure. Pretty decent workout, overall.


DIET

Don't feel like bothering. I ran out of protein powder yesterday, and was too lazy to go buy some more so I was at a loss today as to what to eat. VERY ROUGH ESTIMATE:

400g carbs
170g protein
70g fat

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

Comments:
Crap.

MISC. RECOVERY ISSUES
Only 8 hours of sleep as I went to bed too late, and forced myself to get up on time as punishment.

rookiebldr
07-10-2002, 09:27 PM
Originally posted by Blood&Iron

Since I'm nearing my rep maxes, it's simply not possible for me to do multiple sets with the weight. Say you can bench 300lbs 5 times. Do you think you could bench 290lbs 5 times, rest 30s, bench 290lbs 5 times, rest 30s, and do it one last time. I can't. I feel fairly fatigued after the first set; that's why I've reduced my volume.

No your right, 30s is not enough for me to bench again. I tend to stretch out my rest time to minutes to recoop. Maybe I shouldn't be. I'll need to give this some more thought, thanks.

Blood&Iron
07-11-2002, 08:06 AM
Originally posted by rookiebldr


No your right, 30s is not enough for me to bench again. I tend to stretch out my rest time to minutes to recoop. Maybe I shouldn't be. I'll need to give this some more thought, thanks.
There's nothing wrong with longer rest periods. Prior to HST, I'd rest as much as 4-5minutes between my warm ups and my work set. Since, however, I'm trying to keep my workouts as brief as possible, that simply won't work at the moment. Plus, I think I prefer shorter rest periods. Maybe I could do multiple sets with longer rest periods. I still think since the 1st is so near my maximum, it would be difficult. HST as it's been codified, doesn't even incorporate multiple sets, so to some extent I'm making this up as I go.

Blood&Iron
07-11-2002, 10:17 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 caffine before this workout

Incline DB Curl
Tempo: 212
Warm-up: none
Work-set: 30's x 5, 30's x 4, 30's x 3(@ 201)
Increment from last session: none
Tested '5RM': 35's x 4

Comments
I probably should have jumped up to 35's, but I didn't want to risk hitting failure, so I kept the weight the same as last time.

Decline Pronating DB Extensions
Tempo: 201
Warm-up: none
Work sets: 30's x 5, 30's x 5
Increment from last session: none
Guess 5RM: 35's x 5

Comments:
Again, no weight increase as I was worried about hitting failure. Rough form and very near to failure on the 2nd set; I was shaking and stuff.

Reverse Curl - regular grip
Tempo: 10X
Warm-up: none
Work sets: 70 x 5, 70 x 2
Increment from last session: none
Guess 5RM: 70 x 5(regular grip)

Comments
Form sucked, but I couldn't bring myself to lower the weight. Only one more arm session, then I'll be out of the woods. Least I fought the urge to use 80lbs.

Lying Rear-Delt Lateral Raise
Tempo: 201(x)
Warm-up: none
Work sets:
R: 25 x 5
L: 25 x 5
Increment from last session: +5lbs per DB
Guess 5RM: 25 x 5

Comments:
Difficult, and with the left arm I very nearly hit failure, but I figured I'd been taking it easy on the arm exercises, so I could go for it here. Form was only so-so.

Hammer Strength Behind-the-Neck-Press
Tempo: 101
Warm-up: none
Work sets: 190 x 5
Increment from last session: +20lbs
Tested '5RM': 190 x 4

Comments:
Only somewhat difficult. And the best I did on this last time I tested was only 4 reps. Not a big improvement, but I'm pretty sure I could have gotten more.

Wrist Curl
Tempo: 212
Warm-up: none
Work-set: 100 x 5
Increment from last session: +5lbs
Tested 5RM: 105 x 5

Comments:
Slightly difficult.

Overall Comments
Just an okay workout. Some of the degredation in form I've allowed to occur is pissing me off. I should know better. Next time I do HST, I'm gonna make sure I test my exercises with the cadence I intend to use from the start, so there won't be any temptation to speed up as I near my maxes.

DIET

9:00am: 60g muesli, 1 cup skim milk(40g carbs/8g fiber, 12g protein, 3g fat)

10:30am: 25mg ephedrine, 200mg caffeine

11:00pm: 10g whey, 5g glutamine peptide, 5g BCAA's, 5g creatine(1g carbs/0g fiber, 10g protein, 1g fat)

11:30am-12:00pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 1 serving Surge, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 4.5g fat)

1:30pm: 1 bagel, 22g whey, 5g fish oil, 1 small banana(63g carbs/3g fiber, 27g protein, 8g fat)

2:30pm: 1 mesotech bar, 5g fish oil(44g carbs/0g fiber, 25g protein, 12g fat)

3:30pm: 1 bagel, 22g whey, 1 granny smith apple, 5g fish oil(53g carbs/4g fiber, 27g protein, 8g fat)

5:00pm: 1 mesotech bar(44g carbs/0g fiber, 25g protein, 7g fat)

8:00pm: chicken and artichokes in cream sauce, 4oz rice(60g carbs/7g fiber, 30g protein, 30g fat)

10:00pm: 12 cookies, 2 cups skim milk(132g carbs/6g fiber, 24g protein, 42g fat)

1:00am: 2 scoops HSN Driver, 22g whey, 2 cups skim milk(37g carbs/8g fiber, 82g protein, 5.5g fat)

Totals:
Calories: 4473
Carbs/Fiber: 559g/36g
Protein: 287g
Fat: 121g

Comments:
Too high in fat, and too low in protein(Well, not really, but relative to what I've been eating). Carbs aren't too far off, but the source of them could've been better. Overall calories not too far off the mark. Pretty so-so, overall.

MISC. RECOVERY ISSUES
9 hours of sleep, though I was still a bit sleepy in the afternoon today.

Blood&Iron
07-12-2002, 05:02 PM
GENERAL RAMBLINGS
Well, today was the final workout of the 5's on my 2nd HST cycle. And my arm experiment seems not to have adversely affected my strength gains in any other area. I haven't measure my arms in quite some time(Can't find the stupid measuring tape). but they look a fair sight better than when I started all this. Recently, there been days when I feel a bit fat, but really I'm still leaner right now that I'd ever been prior to my six-months of dieting. Just a bit porky, as compared to 6 weeks ago. Hardly surprising considering, I'm a good 17lbs heavier(My weight seems to be holding at 210 and hasn't increased significantly in the last week or two). Next come the negatives. I've been considering consolidating my routine to three days a week as I sort of suspect such a high frequency combined with negative-only training might be a bit much--plus the two a day workouts are starting to annoy me a little as I have no time to do anything else(I asked Bryan Haycock his opinion on this, but haven't gotten an answer yet). I also am planning on using HMB as last time during the negatives. I've also briefly contemplated using the rest of my One, as I've been off for two weeks now. If I did that, I'd extend the negatives to 4 weeks, so I'd have an equal amount of time after coming off at heavy poundages, which would help maintain any gains. Still doubtful I'll do that, though. I'm also sort of anxious to get cutting, so adding an extra week onto my bulking is fairly unappealing.

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 50mg ephedrine/400mg caffeine before a.m. workout.

Time: 1:10pm-2:00pm

Chins - Supinated Grip
Tempo: 201(x)
Warm-up: none
Work-set: bodyweight(210)+20 x 5
Increment from last session: +20lbs
Tested '5RM': bodyweight(195) X 6
Intended 5RM: bodyweight + 20 x 5

Comments
Fairly difficult. Last rep was a bit of a struggle. Very near to failure. Nice strength improvement over the last time I tested this, and my form was better too.

Hammer Strength Incline Press
Tempo: 201
Warm-up: none
Work sets: 250 x 5
Increment from last session: +20lbs
Guess 5RM: 240 x 5

Comments:
Might have been able to hit 270 x 5, but I didn't want to jump up in weight that much. As it was I was a little worried I wouldn't get 5 reps with 250, but really this wasn't all that difficult.

Seated Row
Tempo: 201(X)
Warm-up: none
Work sets: 250 x 5
Increment from last session: +20lbs
Tested 5RM: 180 x 5
Intended 5RM: 220 x 5

Comments
Like last time, I jumped up more than scheduled, as I thought it'd be cool if this was the same weight as for the incline presses. Really, this wasn't that difficult, though my ROM was shorter than I'd like. As I've mentioned innumerable times, I feel like the ROM is too short unless my arms form almost a 30-40 degree angle with my formarms and my hands hit my sides at the top. But since the extra ROM is basically all rear-delt this really limits the weight I can use. Here I was going until my upper arm was forming only a 90 degree angle. By most definitions that's still a full ROM, but it feels short.

Dips
Tempo: 101
Warm-up: none
Work sets: bodyweight(210lbs)+70 x 4
Increment from last session: +20lbs
Tested 5RM: bodyweight(195lbs)+20 x 5
Intended 5RM: bodyweight(???)+60 x 5

Comments:
Again, made a bigger jump in weight than scheduled. I just wanted to push things a little, since I haven't had the opportunity is 3 weeks. I really wanted to hit 5 reps, but after a bit of a struggle I realized #5 wasn't gonna happen. Much of this increase is due to the fact that I reduced my ROM from how I performed this the last time I tested my 5RM. I now only go down until my upper arm is parallel to the floor, rather than 4-5 inches below as I used to do. I'm also remain basically upright, rather than leaning forward. The changes in form were because I had been feeling some slight discomfort in my left shoulder--which is gone--and I suspected it was due to my excessive ROM here. Overall, still pretty happy with this.

Machine Pullovers
Tempo: 202
Warm-up: none
Work-set: 225 x 5
Increment from last session: +30lbs
Guessed 5RM: 225 x 5

Comments:
Quite difficult. I was trying to resist the urge, but I wanted rep 5 so bad I allowed myself to crunch forward a bit and bring my head of the seat--which I shouldn't have. Got the rep, though.

Incline Flyes
Tempo: 101
Warm-up: none
Work sets: 60's x 5
Increment from last session: +5lbs per DB
Estimated 5RM: 60's x 5

Comments:
Even though I wasn't all that happy with my form here last time, I still jumped to the 60's. Also sped up my tempo a bit. Fairly mediocre form here IMO. Oh well.

Rear Leg Press
Tempo: 212
Warm-up: none
Work sets:
R: 100 x 5, 100 x 5
L: 100 x 5, 100 x 5
Increment from last session: +10lbs
Guess 5RM: 100 x 5

Comments:
This machine only goes up to 100lbs, and due to its design there's no real way to load any extra weight on. Hence the two sets. They were fairly difficult, but I think I could've handled a bit more weight here. Not bad, though.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 115 x 5
Increment from last session: +5lbs
Guess 5RM: 90 x 5

Comments:
This was quite difficult last time, so I didn't really increase the weight much here. Had to struggle for rep #5 a bit. Form was solid--other than some moderate back arching--and tempo was quite slow and controlled. Good effort here.

Hammer Strength Leg Extensionl
Tempo: 2-0.5-1
Warm-up: none
Work sets: 160 x 5
Increment from last session: +30lbs
Guess 5RM: 120 x 5

Comments:
Since this was easy last time, I figured I could risk upping this significantly. Understand, though, it's quite tempting for me to use too much weight here. I have fairly strong quads(If not for my lack of any ass combined with the fact I go ATF, I think I'd could squat a fair amount of weight.) and was using 330lbs at one point on another machine, although it was with an explosive concentric and a pretty short eccentric. The Hammer Strength machine tends to, given the same poundage, be quite a bit more difficult than other machines. Normally, I fully extend my legs so that they're actually sticking up into the air and flex them at the top(The muscles make that nice wet cracking noise when I do this) But with this weight I stopped short of such a full extension and didn't pause very long at the top(Although, the difference wasn't all that huge). Actually, with the slightly reduced ROM this wasn't too horribly difficult.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 250 x 5
Increment from last session: +50lbs
Tested '5RM': 250 x 3

Comments
First couple reps were pretty easy, but suddenly things got abnormally difficult. I still finished off the set, and checked the machine. As I had suspected the belt connected to the weight stack had partially come off the pulley. Had that not occurred, I think this would have been a piece of cake.

Power Crunch
Tempo: 212
Warm up: none
Work set: 110 x 5,
Increment from last session: +15lbs
Tested '5RM': 90 x 7

Comments
Pretty easy.

Overall Comments:
Since I pretty much only did one set per exercise, my upper body workout only ended up taking about 20min, and it seemed silly to not take care of my legs too. So I did. Quite happy with this workout. Pretty decent strength increases across the board, and most of these weren't that horribly difficult. Felt slightly nauseated by the end, though. It wasn't too bad, though, so I actually kinda enjoyed the feeling. Total workout took about 45minutes.


DIET

10:00am: 60g muesli, 22g whey, 1 cup skim milk, 1g ester-c, 400IU vitamin E, 1 multi-vitamin(55g carbs/4g fiber, 34g protein, 4.5g fat)

12:50pm: 22g whey, 5g glutamine peptide, 5g BCAA's, 50mg ephedrine HCL, 400mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:20pm-1:40pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

2:10pm: 1 serving Surge, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(50g carbs/0g fiber, 25g protein, 4.5g fat)

3:30pm: 1 mesotech bar, 5g fish oil(44g carbs/0g fiber, 25g protein, 12g fat)

4:30pm: 1 mesotech bar, 5g fish oil(44g carbs/0g fiber, 25g protein, 12g fat)

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

6:30pm: 22g whey, 2.5oz pretzels, 5g fish oil(66g carbs/3g fiber, 31g protein, 5g fat)

8:00pm: Baked ziti, 2 breadsticks(110g carbs/9g fiber, 30g protein, 28g fat)

10:00pm: 2 scoops HSN Driver, 22g whey, 2 cups skim milk, 5g fish oil(37g carbs/8g fiber, 82g protein, 10.5g fat)

Totals:
Calories: 3687kcal
Carbs/Fiber: 447g/24g
Protein: 296g
Fat: 79.5g

Comments:
The above is merely temporary. Obviously, I need to fit in some more protein, a little more fat, and a bunch more carbs sometime this evening(Need about 1000kcal more total).

MISC. RECOVERY ISSUES
8.5 hours of sleep. Slipped up in my mission to get to bed earlier.

The_Chicken_Daddy
07-13-2002, 03:18 AM
Originally posted by Blood&Iron
GENERAL RAMBLINGS
I'm a good 17lbs heavier(My weight seems to be holding at 210 and hasn't increased significantly in the last week or two).




wow! Ace ace ace ace ace ace ace!

So 17lbs in 6 weeks?

How much would you attribute to water and glycogen?

great workout too by the way.



I also am planning on using HMB as last time during the negatives.

Hey, i've been loking for bryan's article or posting on this stuff but to no avail. He says it's good for negatives yeah? Can you link me up or something?

Blood&Iron
07-13-2002, 07:09 AM
Originally posted by The_Chicken_Daddy



wow! Ace ace ace ace ace ace ace!

So 17lbs in 6 weeks?

How much would you attribute to water and glycogen?

Dunno. It's really hard to say. Remember that I was having fairly frequent and big refeeds every 2-3 days, so it's doubtful whether I was significantly glycogen depleted when dieting. I'd be surprised if the added glycogen/water is more than 3-4lbs, but I'll only really be able to tell when I start dieting again. Keep in mind also, in the first 4 weeks I went from 193-211/212. Since coming off my two week One/4-AD cycle, I've dropped down to about 209-210, since 2-3lbs was probably water retention from the 4-AD. In the past 2 weeks I have not gained a significant amount of weight. This is typical for me. I'd probably have to be eating about 6,000+ kcal a day to keep gaining weight, but I'd really rather keep things more moderate unless I add the One back in again.



great workout too by the way.

Thanks.

My poundages still suck, but a few aren't completely laughable at least.



Hey, i've been loking for bryan's article or posting on this stuff but to no avail. He says it's good for negatives yeah? Can you link me up or something?
http://musclemonthly.com/articles/010101/010101-haycock-howz-it-work.htm

He's also posted once or twice on the HST forums and the now-defunct Thinkmuscle forum. A search should turn up the relevant posts.

MonStar
07-13-2002, 11:45 AM
Dip strength really looking good B&I. I never noticed how strong youre getting bro. Keep up the hard work. :thumbup::thumbup:

Blood&Iron
07-14-2002, 12:54 AM
GENERAL RAMBLINGS
Some questions I posed to Bryan Haycock and his answers...

My original post to the HST forum
You probably don't remember, but awhile back I ran an Arnold-inspired routine by you that had me training 6X a week, and twice a day on M-W-F.

I incorporated your suggestions, along with a modification or two of my own and have been on the routine for the past 6 weeks while bulking(I did the 15's on a traditional HST routine, while dieting). Anyways, the negatives start next week and I was wondering if I should consolidate my routine to 3X a week, once a day to prevent overtraining. Or do you think it's possible I will be able to continue with my routine as it currently stands?

Also, I used HMB during the negatives last time and think it helped. What are your dosing recommendations? Last time I took 1g three times a day, between meals.

Sorry, one last question. During my two a days, I was taking 500mg phophatidyl serine about 1hour prior to my 2nd workout, as I recall reading--though in a search of Medline I was unable to find it--that cortisol is highly elevated during a 2nd workout. I know there's at least one study showing 800mg every day reduces cortisol. Do you think the way I was using it actually helped at all?

Sorry for the length of this. I'm sure you're very busy, but any help is appreciated.



Bryan's Response
I personally would suggest that you drop back to 3x/week for negatives.

I DO recommend HMB. It won't do much for guys who have been using the same weight for months without any gains, but for HST it is perfectly suited. It will help keep you lean too.

Drop the PS. It isn't necessary and won't lead to faster gains. If it were dirt cheap it probably wouldn't matter, butit is usually expensive. Not worth the money. A few carbs in your water during your workout will do the same thing.

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: 212
Warm-up: none
Work-set: 90 x 4
Increment from last session: +10lbs
Guess 5RM: 80 x 5

Comments
Pretty good effort here. Number 5 just wasn't gonna happen.

Tricep Pushdown - w/ v-bar
Tempo: 211
Warm-up: none
Work sets: 180 x 5
Increment from last session: +30lbs
Guess 5RM: 180 x 5--probably high

Comments:
Fairly difficult.

Reverse Curl - false grip
Tempo: 20X
Warm-up: none
Work sets: 80 x 2
Increment from last session: none
Guess 5RM: 70 x 5(regular grip)

Comments
No business using this much weight. I've used 70 at my past two sessions with fairly crappy form, but still I increase the weight. Dumb. C-R-A-P.

Lateral Raise
Tempo: 20X
Warm-up: none
Work sets: 25's x 5, 25's x 3
Increment from last session: none
Guess 5RM: 25's x 5

Comments:
Resisted to increase the weight here. Mediocre--but not horrible--form.

Reverse Pec Deck
Tempo: 211
Warm-up: none
Work sets: 120 x 5, 120 x 5
Increment from last session: +25lbs
Tested 5RM: 90 x 5

Comments:
2nd set was to failure.

Shrugs
Tempo: 21X
Warm-up: none
Work-set: 70's x 5, 70's x 5
Increment from last session: +10lbs per DB
Tested 5RM: 65 x 5

Comments:
Somewhat short ROM on last two reps of the 2nd set, which was almost to failure.

Overall Comments
Decent workout, but due to my lack of predetermining my maxes for some of this lifts and the consequental jumps in weight--which were too big--this fell far short of what could have been. Still, an okay workout. Only took 15minutes.

DIET

Need to go to bed...

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

Comments:
Not bad. Not great.

MISC. RECOVERY ISSUES
Only 8 hours of sleep.:cry:

Blood&Iron
07-14-2002, 10:01 PM
GENERAL RAMBLINGS
As per Haycock's recommendations I will be consolidating my routine to once a day, three times per week for the next three weeks while I perform the negatives.


EXERCISE
Nope

DIET

Feel a tad sick, and don't really feel like doing this...

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

Comments:
Bah.

MISC. RECOVERY ISSUES
11 hours sleep plus an hour nap. Might be coming down with something, as I feel a tad ill, but it's probably just allergies. I'll see how I feel tomorrow.

The_Chicken_Daddy
07-15-2002, 10:20 AM
Will you be keeping the exact same exercises for the negatives?

Blood&Iron
07-15-2002, 01:11 PM
Originally posted by The_Chicken_Daddy
Will you be keeping the exact same exercises for the negatives?
Obviously, since I'm consolidating three routines into one, and performing a number of my exercises unilaterally, I have to drop a number of exercises to keep the length of my sessions reasonable. Also, there are one or two exercises which I'm changing slightly--though the difference isn't substantial, and they're isolation moves so motor-learning shouldn't be a problem(Only one really is concentration curls instead of BB preacher curls; really it's basically the same movement anyways).

HK
07-15-2002, 03:52 PM
Just wondering have you seen any major improvement after you have started your recent programme? By the way, I just checked out your old pic at page 5, you already looked pretty good. Do you have any recent pics?

Blood&Iron
07-15-2002, 05:29 PM
Originally posted by HK
Just wondering have you seen any major improvement after you have started your recent programme? By the way, I just checked out your old pic at page 5, you already looked pretty good. Do you have any recent pics?
You mean since I've been bulking? Well, as I've noted a couple of times my arms went up .75 inches in the 1st three weeks(Haven't measured them since; I have to find the stupid tape measurer. I think they're a little bigger now, but I'm not sure). And of course, the progress report I posted two weeks ago which put me at +12lbs lbm and +5lbs fat. Most of the extra size is in my upper body which, of course, was by design since that tends to lag. I think my arms and shoulders look noticeably bigger. Don't have any recent pictures(That one you mentioned is about ten months old, and I think I've made quite a bit of progress since then). I'll probably have some 'after' pictures of my fat ass taken in about three weeks(Really they'll be 'before' pics for my next diet).

Thanks for the compliment.

Maki Riddington
07-15-2002, 05:36 PM
Your chest is big, you look gay.:p ;)

Blood&Iron
07-15-2002, 05:39 PM
Originally posted by Maki Riddington
Your chest is big, you look gay.:p ;)
I wouldn't be talking Mr. "I've got candy and teddy bears in my car.' Riddington.

Do they have the same policy about warning people when convicted sex offenders move into the neighborhood in Canada like they do in the US?

Maki Riddington
07-15-2002, 06:03 PM
Lol , what are you talking about, "candy and teddy bears?"

Hahahaha.

Blood&Iron
07-15-2002, 06:10 PM
Originally posted by Maki Riddington
Lol , what are you talking about, "candy and teddy bears?"
I'm talking about how you like children...A LOT.

Maki Riddington
07-15-2002, 06:33 PM
:mad:

:swear:

Blood&Iron
07-15-2002, 06:58 PM
GENERAL RAMBLINGS
Well, this is my 2nd time doing the negative-only portion of HST, and I'm trying to avoid some of the mistakes I made last time. Haycock actually recommends one use his 2 rep max and do 5 negatives with that weight at each session and NOT increase it at subsequent sessions. Since the load is so heavy progression is not necessary. There are a couple of issues with by-the-book HST, negatives, though. One, I don't have a training partner to do all the positive work. Two, three weeks of no progression is VERY unappealing, so I do things slightly differently, though I think it still pretty much adheres to the theoretical underpinnings of HST. I do most of my exercises unilaterally, raising with two arms and lowering with one(For obvious reasons, this is much easier when one confines himself mostly to machines). Also, rather than using the same weight at every session I start with a slight increase over my 5RM and increase is slightly at every or every other session, so that I approach my 2RM toward the end of the micro-cycle. I was quite happy with my results last time with this interpretation. Certain exercises do not lend themselve to the 'two up, one down' performance, though. To remedy this, last time I just did an explosive concentric and controlled(2s) eccentric. My dislike of explosive movements, however, has prompted me to ditch this idea this time around. Instead, I'm simply going to use my 2RM for the exercises I can't perform unilaterally. If able, I'll perform an extra set. If not, it'll just be 2 reps. Yup, two measly reps. Frankly, I'm not sure the TUL will be long enough to do anything, but it's only a few exercises that I'm doing this with, and I'm not overly concerned.

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 50mg ephedrine/400mg caffeine before a.m. workout.

Time: 1:10pm-2:00pm

Chins - Supinated Grip
Tempo: 21-
Warm-up: none
Work-set: bodyweight+30 x 5
Increment from last session: n/a
5RM: bodyweight+20 X 6

Comments
These were essentially singles, because I had to readjust after each rep. Doing negative chins with a DB is quite awkward, due to how I position the DB. Next time I'll just use plates--that's more of a pain to set up, but I really have no choice. Still this was fairly difficult, which kinda concerns me as I plan on continuing to increase the weight at every other session. Haycock says this is unnecessary, but I prefer to do this than just stay at the same weight.


Hammer Strength Incline Press
Tempo: 21-
Warm-up: none
Work sets:
R: 127.5 x 5
L: 127.5 x 5
Increment from last session: n/a
5RM: 250 x 5

Comments:
This was somewhat difficult. I push the given side up with both arms and lower with one. Unfortunately, this is fairly awkward. It's not nearly so bad as with the OHP, but I'm thinking I may drop this entirely as my upper chest(No comments!) actually is better than my lower, so I think dips will suffice. Plus, with those I can do 'real' negatives.

Seated Row
Tempo: 21-
Warm-up: none
Work sets:
R: 127.5 x 5
L: 127.5 x 5
Increment from last session: n/a
5RM: 250 x 5

Comments
Very easy. I think the ease of this is due to the fact that when I do both concentric and eccentric, I still tend to use an almost excessive ROM so that my rear-delts become a limiting factor. When using both arms to pull the weight up, this isn't an issue.

Dips
Tempo: 11-
Warm-up: none
Work sets: bodyweight+70 x 5
Increment from last session: n/a
'5RM': bodyweight+70 x 4

Comments:
Since the negative chins were surprisingly difficult, and I only got 4 reps on my final 5rep workout, I did not increase the weight here from the that workout. Didn't have the problem I had with the chins--mostly due to the fact that I used plates rather than an unwieldly DB(My gym has the rubber ones, so the 70's are like two feet long).

Hammer Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work sets: 220 x 2
Increment from last session: n/a
5RM: 190 x 5

Comments:
Since it's basically impossible to do two up, one down on this machine and I hate the other machine that would work, I'm just using my 2RM. Not even sure if I'll be increasing the weight here. This was fairly difficult.

Concentration Curl
Tempo: 21-
Warm-up: none
Work sets:
R: 45 x 5
L: 45 x 5
Increment from last session: n/a
(BB Preacher Curl) 5RM: 90 x 4

Comments:
Since it's a bit unwieldy to DB preacher curls with the 'two up, one down' method, I figured this to be nearly equivalent. I do this the 'Mike Mentzer way', sitting longways on a bench, with my arm hanging vertically between my legs. I tend to twist my pinky upwards at the top--a silly legacy of having read 'Arnold's Encyclopedia of Bodybuilding' many years ago. Slightly--but not too--difficult.

Reverse Pec Deck Flyes
Tempo: 21-
Warm-up: none
Work sets: 135 x 2, 135 x 2
Increment from last session: n/a
5RM: 120 x 5

Comments:
Fairly easy. As mentioned above, this doesn't lend itself to negative--although, I suppose I could maybe figure out another movement--so I'm just doing 2 rep sets here.

DB Shrugs
Tempo: 111
Warm-up: none
Work sets: 80 x 2, 80 x 2
Increment from last session: n/a
5RM: 80 x 5

Comments:
Slightly difficult.

DB Wrist Curl
Tempo: 21-
Warm-up: none
Work sets:
R: 50 x 5
L: 50 x 5
Increment from last session: n/a
(BB Wrist Curl) 5RM: 100 x 5

Comments:
Slighlty difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 21-
Warm-up: none
Work sets: 115 x 5
Increment from last session: n/a
5RM: 115 x 5

Comments:
Even without the concentric portion, this was quite difficult. Bah.

Hammer Strength Leg Extensionl
Tempo: 21-
Warm-up: none
Work sets: 160 x 5
Increment from last session: n/a
5RM: 160 x 5

Comments:
Easy.

Calf Raise(performed on incline leg press
Tempo: 10-
Warm up:none
Work set:
R: 125 x 5
L: 125 x 5
Increment from last session: n/a
5RM: 250 x 5

Comments
Fairly difficult. Last time through the negatives, this exercise worried me a bit. On the negative, it almost seems like it's too much weight for one leg and that my calf will be unable to resist the weight and end up being overstretched. But I had no problems last time, so I'm going to continue doing this unless I get really paranoid.


Power Crunch
Tempo: 212
Warm up: none
Work set: 135 x 2
Increment from last session: n/a/
5RM: 110 x 5

Comments
Fairly difficult.

Overall Comments:
Workout took about 45 minutes. Quite good, overall and not too taxing considering it was a whole body workout. I may alter things slightly(drop exercises, add some in) next time.


DIET

7:00am: 2 scoops whey, 2 english muffins, 1tbsp jam, 1tbsp light margarine(71g carbs/4g fiber, 54g protein, 10g fat)

10:00am: 1 banana, 22g whey, 1g ester-c, 400IU vitamin E, 1 multi-vitamin(30g carbs/3g fiber, 23g protein, 1.5g fat)

11:50pm: 22g whey, 5g glutamine peptide, 5g BCAA's, 25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:10pm-12:55pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

1:20pm: 1 scoop whey, 1 bottle Carbo Rush, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(73g carbs/0g fiber, 25g protein, 4.5g fat)

2:30pm: 8oz orange juice, 1 pumpernickel bagel, 22g whey, 5g fish oil(70g carbs/4g fiber, 27g protein, 9g fat)

3:30pm: 1 scoop whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

5:00pm: 22g whey, 1 whole wheat bagel, 5g fish oil(43g carbs/3g fiber, 27g protein, 9g fat)

7:30pm: 6oz spaghetti, 1.5 cups marinara, 30g parmesan(153g carbs/15g fiber, 40g protein, 18g fat)

12:00am: 1 whole wheat bagel, 8oz oj, 4oz beef jerky, 2 cups skim milk, 40g dried apricots, 10g fish oil(149g carbs/6g fiber, 82g protein, 13g fat)

Totals:
Calories: 4347kcal
Carbs/Fiber: 614g/35g
Protein: 322g
Fat: 67g

Comments:
Bit low in fat--and too long between dinner and pre-bed meal--but otherwise solid.

MISC. RECOVERY ISSUES
9 hours of sleep.

rookiebldr
07-15-2002, 10:48 PM
Originally posted by Blood&Iron
Do they have the same policy about warning people when convicted sex offenders move into the neighborhood in Canada like they do in the US?

Yep.

Blood&Iron
07-16-2002, 08:56 AM
Duh. Forgot one of my exercises(HS Behind-the-neck press) in yesterday's journal entry. Now it's in there.

:cool: :cool:

Blood&Iron
07-16-2002, 06:50 PM
GENERAL RAMBLINGS
Nothing today.

EXERCISE
Nope.

DIET

7:00am: EAS Advantage RTD(25g carbs/1g fiber, 15g protein, 4.5g fat)

10:00am: 60g muesli, 8oz milk, 1 scoop whey(55g carbs/8g fiber, 32g protein, 7.5g fat)

12:00pm: 1 whole wheat bagel, 1 scoop whey, 5g fish oil, 3g CLA, 1g ester-C, 400IU vitamin E, 1 multi-vitamin(53g carbs/4g fiber, 27g protein, 11.5g fat)

1:30pm: 2 scoops whey, 1 whole wheat bagel, 8oz OJ(86g carbs/4g fiber, 49g protein, 5g fat)

3:00pm: 1 whole wheat bagel, 40g dried apricots, 1 scoop whey, 5g fish oil(77g carbs/6g fiber, 28g protein, 8.5g fat)

5:30pm: 1 scoop whey, 40g dried apricots(28g carbs/2g fiber, 22g protein, 1.5g fat)

7:00pm: 1 cup skim milk(12g carbs/0g fiber, 8g protein, 0g fat)

7:30pm: 6oz pasta, 1.5 cups marinara, 30g parmesan(153g carbs/15g fiber, 40g protein, 18g fat)

10:00pm: 2 scoops HSN Driver, 2 cups skim milk, 1 scoop whey, 5g fish oil(37g carbs/8g fiber, 82g protein, 9g fat)

Totals:
Calories: 3905kcal
Carbs/Fiber: 526g/48g
Protein: 303g
Fat: 65.5g

Comments:
Pretty solid. Calories a bit lower than normal due to the fact that I had the day off from the gym. Little low in fat.

MISC. RECOVERY ISSUES
9 hours of sleep.

The_Chicken_Daddy
07-17-2002, 09:30 AM
I've been scanning the avantlabs forums lately and i recall seeing PD say that leptigen contains 25mg zinc, correct?

Have you discovered any other ingredient amounts?

Blood&Iron
07-17-2002, 10:53 AM
Originally posted by The_Chicken_Daddy
I've been scanning the avantlabs forums lately and i recall seeing PD say that leptigen contains 25mg zinc, correct?

Have you discovered any other ingredient amounts?
I don't think he gave the specific amount--though I could be misremembering. I think he merely said that there is enough zinc that if you're using supplemental zinc you should discontinue use. Most people use 25mg tabs.

No, he's been pretty tight-lipped about amounts. He said there is anywhere from 3-20g of calcium pyruvate in the full dosing. That's the only one I've seen him say.

I'd guess the vitamin E is probably 800IU in the full dosing, and I'd *guess* the glucosamine is anywere from 3-6g in the full dosing. As to the other ingredients, one could probably figure out the amounts by looking at the literature and common high-level doses.

Marcel
07-17-2002, 01:33 PM
Originally posted by Blood&Iron
No, he's been pretty tight-lipped about amounts. He said there is anywhere from 3-20g of calcium pyruvate in the full dosing. That's the only one I've seen him say.

:nod:

MonStar
07-17-2002, 08:01 PM
Blood&Iron:

Okay what do you think about refeeding 2 hours before a workout to refill glycogen stores?

Do you recommend fruit 2 hours before to refill liver glycogen or just regular carbs? Will this interfere with fat-loss?

What is your guys opinion? Either start my refeed POSTworkout or 2 hours PREworkout. If I do preworkout should I consume 1-2 pieces of fruit too? Or just regular carbs low-fat, low-fructose, etc.

Blood&Iron
07-17-2002, 09:31 PM
Originally posted by lronMan
Blood&Iron:

Okay what do you think about refeeding 2 hours before a workout to refill glycogen stores?

Do you recommend fruit 2 hours before to refill liver glycogen or just regular carbs? Will this interfere with fat-loss?

What is your guys opinion? Either start my refeed POSTworkout or 2 hours PREworkout. If I do preworkout should I consume 1-2 pieces of fruit too? Or just regular carbs low-fat, low-fructose, etc.
No offense, but part of me isn't really all that anxious to help you. I don't really care that you change programs and diets, etc. That's your choice. Doesn't bother me in the least. The fact, however, that with your switch 'back to basic' you also decided to proclaim refeeds and HST and the kind of stuff I espouse as 'fad bullsh*t' sorta ticked me off. Now that I've got that off my chest, here's my take:

Obviously, you're not gonna be able to really refill glycogen stores in a couple of hours if you're doing very low-carb the rest of the time. But you can give your body some immediate fuel for the workout to come. Sort of a TKD kinda thing. If you're not low-carbing, I still think it won't hurt. I think both some fruit and some simple sugars would be a good idea. The fructose will refill liver glycogen, but unless you really go overboard I very much doubt it will hinder fat loss.

Personally, if you workout in the morning as I do--or even if you don't--I'd suggest a couple of bowls of kid's cereal, and maybe a piece of fruit or two(though the table sugar in the cereal is also 50% fructose) a couple of hours prior, along a whey shake or some other source of protein.

Blood&Iron
07-17-2002, 10:14 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 50mg ephedrine/400mg caffeine before a.m. workout.

Time: 1:10pm-2:00pm

Chins - Supinated Grip
Tempo: 21-
Warm-up: none
Work-set: bodyweight+35 x 5
Increment from last session: +5lbs
5RM: bodyweight+20 X 6

Comments
Fairly difficult. Used plates this time instead of a big, awkward DB so this was much less of an ordeal than last time. During the previous session the reps were almost rest-pause since it took so much time to get the DB properly positioned. This time, no such problems.

Dips
Tempo: 11-
Warm-up: none
Work sets: bodyweight+80 x 5
Increment from last session: +10lbs
'5RM': bodyweight+70 x 4

Comments:
Pretty easy.

Seated Row
Tempo: 21-
Warm-up: none
Work sets:
R: 135 x 5
L: 135 x 5
Increment from last session: +7.5lbs per arm
5RM: 250 x 5

Comments
Very easy. I LOVE doing unilateral negatives on these. Great tension in all the right places, and none of the awkwardness that occurs when doing both the positive and negative with both arms simultaneously.

Hammer Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work sets: 220 x 2
Increment from last session: none
5RM: 190 x 5

Comments:
Quite difficult. No increase. This is very near to my actual 2 rep max, and I certainly don't have a 3rd rep in me. Next time I'll bump this up 5lbs, and will continue to do so at every other session. Still not sure how I feel about such a short TUL, but I really don't have any other option.

Concentration Curl
Tempo: 21-
Warm-up: none
Work sets:
R: 45 x 5
L: 45 x 5
Increment from last session: none
(BB Preacher Curl) 5RM: 90 x 4

Comments:
Somewhat difficult.

Reverse Pec Deck Flyes
Tempo: 21-
Warm-up: none
Work sets: 135 x 2, 135 x 2
Increment from last session: none
5RM: 120 x 5

Comments:
Not too difficult.

DB Shrugs
Tempo: 111
Warm-up: none
Work sets: 80 x 2, 80 x 2
Increment from last session: none
5RM: 80 x 5

Comments:
Fairly easy.

DB Wrist Curl
Tempo: 21-
Warm-up: none
Work sets:
R: 50 x 5
L: 50 x 5
Increment from last session: none
(BB Wrist Curl) 5RM: 100 x 5

Comments:
Fairly easy. Slight bit of wrist discomfort, though. Nothing major, though.

Hammer Strength Seated Hamstring Curl
Tempo: 21-
Warm-up: none
Work sets: 115 x 5
Increment from last session: none
5RM: 115 x 5

Comments:
Much better form than last time(No back arching). Not all that difficult, actually.

Hammer Strength Leg Extensionl
Tempo: 21-
Warm-up: none
Work sets: 170 x 5
Increment from last session: +10lbs
5RM: 160 x 5

Comments:
Not too difficult. But during the 1st 1/4 of the ROM, I'm not sure I'm in complete control. What I mean is that the weight is sorta falling, and my legs are resisting but they don't really feel like they could stop it at any moment. After those first few inches, though, it's pretty easy.

Calf Raise(performed on incline leg press
Tempo: 10-
Warm up:none
Work set:
R: 125 x 5
L: 125 x 5
Increment from last session: none
5RM: 250 x 5

Comments
Fairly difficult.


Power Crunch
Tempo: 212
Warm up: none
Work set: 135 x 2
Increment from last session: none
5RM: 110 x 5

Comments
Pretty difficult.

Overall Comments:
Good workout. Still I prefer my split-up version, rather than this consolidated one. Oh well, such is life.


DIET

4:00am: EAS Advantage RTD(25g carbs/1g fiber, 15g protein, 4.5g fat)

8:00am: 60g muesli, 8oz milk, 1 scoop whey, 1g ester-C, 400IU vitamin E, 1 multi(55g carbs/8g fiber, 32g protein, 7.5g fat)

10:30am: 22g whey, 5g glutamine peptide, 5g BCAA's, 25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

10:50am-11:45pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 1 scoop whey, 1 bottle Carbo Rush, 5g glutamine peptide, 3g creatine, 1g ester-C, 100mcg selenium, 400IU vitamin E, 500mg ALA, 3g CLA(73g carbs/0g fiber, 25g protein, 4.5g fat)

1:00pm: 1 scoop whey, 1 whole wheat bagel, 1oz cream cheese, 1 apple(75g carbs/7g fiber, 29g protein, 14.5g fat)

2:30pm: 1 scoop whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

4:30pm: 1 garlic bagel, 1 banana, 10g fish oil, 1 scoop whey(73g carbs/3g fiber, 27g protein, 14.5g fat)

5:00pm: 1 scoop whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

5:15pm: 3 York peppermint patties(30g carbs/0g fiber, 1g protein, 2g fat)

5:45pm: 1 Opti-Pro Bar(40g carbs/1g fiber, 20g protein, 6g fat)

6:30pm: 1 Opti-Pro Bar(40g carbs/1g fiber, 20g protein, 6g fat)

8:30pm: 1 Opti-Pro Bar(40g carbs/1g fiber, 20g protein, 6g fat)

10:00pm: 1 Opti-Pro Bar(40g carbs/1g fiber, 20g protein, 6g fat)

10:30pm: 1 Wendy's grilled chicken sandwich, 1 Wendy's spicy chicken sandwich, 6g fish oil, 8oz milk, 4 cookies(112g carbs/11g fiber, 57g protein, 41g fat)

12:00pm: 1 scoop HSN Driver, 2 cups skim milk, 1 scoop whey, 1 tbsp Nesquik, 4g fish oil, 1g magnesium, 30mg zinc(41g carbs/4g fiber, 60g protein, 7.5g fat)


Totals:
Calories: 5280kcal
Carbs/Fiber: 648g/38g
Protein: 392g
Fat: 124.5g

Comments:
Gee, I ate a lot today. Well, it's all going to muscle I'm sure...
Not too bad. Could use some vegetables, though. And a bit less fat(Though it is still only 21% of my calories, which is technically fairly low).

MISC. RECOVERY ISSUES
9 hours. Could've used another hour, though.

Big Show
07-17-2002, 10:27 PM
You should post more pics B&I.I'd like to see how your physique has improved since the pics you posted on the 5th page of your journal

Blood&Iron
07-17-2002, 10:37 PM
Originally posted by Big Show
You should post more pics B&I.I'd like to see how your physique has improved since the pics you posted on the 5th page of your journal
I'll have some 'fat' pictures taken in another two weeks or so, when I'm done bulking prior to the beginning of my next dieting phase. Maybe some at the gym as well(Particularly, cuz I want one of me in front of this one poster of a fitness model that looks exactly, and I mean EXACTLY, like me. Even my mom couldn't tell the difference). Hopefully the new pics will show some decent improvement(Keep in mind that the other pic is nearly a year old at this point).

MonStar
07-18-2002, 12:11 AM
Originally posted by Blood&Iron
Obviously, you're not gonna be able to really refill glycogen stores in a couple of hours if you're doing very low-carb the rest of the time. But you can give your body some immediate fuel for the workout to come. Sort of a TKD kinda thing. If you're not low-carbing, I still think it won't hurt. I think both some fruit and some simple sugars would be a good idea. The fructose will refill liver glycogen, but unless you really go overboard I very much doubt it will hinder fat loss.

Personally, if you workout in the morning as I do--or even if you don't--I'd suggest a couple of bowls of kid's cereal, and maybe a piece of fruit or two(though the table sugar in the cereal is also 50% fructose) a couple of hours prior, along a whey shake or some other source of protein.

Okay B&I thanks. Definitely appreciate it. Ill consume a carb meal probably a good 2 hours before my workout. I am readnig Par Deus's article "Strength Gains On A Diet," which I find VERY helpful. You can check it out here (http://www.mindandmuscle.net/magazine/divider.html?sideF=i1nav.html&mainF=http://www.mindandmuscle.net/magazine/i1dietgains.html). Good article.

Probably going to implement what Par suggests. Again good reply thanks. :D:D

MonStar
07-18-2002, 12:34 AM
I am only going to implement ONE aspect of this article B&I, lemme know what you think.

45 minutes before I start my actual workout I am going to drink a liquid meal for hydration. Probably 32 oz. of Gatorade, 10g creatine, 5g glutamine, 2 tbsp. glycerol, and 1/2 tsp. salt.

Does this sound okay to you? This will be my carb meal. Its around 200 calories, 56g carbs I believe.

Blood&Iron
07-18-2002, 08:46 AM
Originally posted by lronMan
I am only going to implement ONE aspect of this article B&I, lemme know what you think.

45 minutes before I start my actual workout I am going to drink a liquid meal for hydration. Probably 32 oz. of Gatorade, 10g creatine, 5g glutamine, 2 tbsp. glycerol, and 1/2 tsp. salt.

Does this sound okay to you? This will be my carb meal. Its around 200 calories, 56g carbs I believe.
I'm not really sure this is necessary; the glycerol and salt in particular. If you're gonna go with Gatorade, I'd just sip it slowly during your workout rather than chugging it 45min beforehand. Otherwise, I'd still suggest something more along the lines of what I first proposed. Just my take, though.

MonStar
07-18-2002, 09:04 AM
Originally posted by Blood&Iron
I'm not really sure this is necessary; the glycerol and salt in particular. If you're gonna go with Gatorade, I'd just sip it slowly during your workout rather than chugging it 45min beforehand. Otherwise, I'd still suggest something more along the lines of what I first proposed. Just my take, though.

Okay so a carb meal, I am thinking around 100-150g carbs 2 hours before my workout maybe a good idea. And then just sip on Gatorade while I am working out huh? You think that this would be my best bet?

Arent there benefits to sipping a carb drink during your workout. I am thinking maybe 32 oz. Gatorade with 10g creatine and 5g glutamine or something along those lines.

Blood&Iron
07-18-2002, 09:18 AM
Originally posted by lronMan


Okay so a carb meal, I am thinking around 100-150g carbs 2 hours before my workout maybe a good idea. And then just sip on Gatorade while I am working out huh? You think that this would be my best bet?

Yes.



Arent there benefits to sipping a carb drink during your workout. I am thinking maybe 32 oz. Gatorade with 10g creatine and 5g glutamine or something along those lines.
Less cortisol. Your idea sound about like what I currently do(20oz of Gatorade, 5g glutamine peptide, 5g BCAA's)

MonStar
07-18-2002, 09:18 AM
Another question B&I. A big carb meal maybe 100-150g carbs and a piece of fruit a few hours before my workout would probably likely refill liver and muscle glycogen stores correct? Wouldnt this interfere with fat-burning during my workout?

I am not sure if I remember correctly but on a CKD Lyle McDonald use to recommend fruit before the depletion workout to truly deplenish liver glycogen, correct?

MonStar
07-18-2002, 09:20 AM
Originally posted by Blood&Iron
Less cortisol. Your idea sound about like what I currently do(20oz of Gatorade, 5g glutamine peptide, 5g BCAA's)

Okay thanks B&I. Do you think I should go with 5g or 10g creatine during my workout? Because Par Deus in his article recommended 20g 45 minutes before. Which seems a little crazy to me.

So Gatorade + creatine + glutamine would be a good idea? Just slowly sipped throughout my workout. Do you notice a difference if you take this or if you dont take it?

Blood&Iron
07-18-2002, 09:31 AM
Originally posted by lronMan


Okay thanks B&I. Do you think I should go with 5g or 10g creatine during my workout? Because Par Deus in his article recommended 20g 45 minutes before. Which seems a little crazy to me.

So Gatorade + creatine + glutamine would be a good idea? Just slowly sipped throughout my workout. Do you notice a difference if you take this or if you dont take it?
I'd just take the 5g of creatine about 30min prior. Your body can't even absorb much more than that at one setting, so taking 20g will just result in more creatin(ine) in your piss. No point.

I feel less fatigued by my workout when I'm sipping on such a drink.

MonStar
07-18-2002, 09:47 AM
Okay thanks a lot for the posts B&I. I am going to actually drop the carb meal before my workout I think. I *THINK* it seems to be like that would help hinder fat-loss during my workout which is exactly what I dont want.

I cant decide a few people have told me to eat a big carb meal and a piece of fruit 2 hours before to fill glycogen stores but no one said if this would interfere with fat-loss. Whats your take on this?

Also I am just going to sip on Gatorate during my workout, probably 5g creatine + 5g glutamine + 1/2 tsp. salt. Well see.

Blood&Iron
07-18-2002, 09:11 PM
GENERAL RAMBLINGS
Still waiting for my HMB from DPS nutrition. I wish I could've gotten my sh*t together and ordered it last week, rather than not have it the 1st week of negatives. I'm not sure how much of an effect it really has, but Haycock likes it. Plus at only $38 for 90 grams, I think I might just use it all the time. Feels like Deca(Or so I'm told...)

EXERCISE
Nope.

DIET

4:00am: EAS Advantage RTD(25g carbs/1g fiber, 15g protein, 4.5g fat)

10:00am: 60g muesli, 8oz milk, 1 scoop whey(55g carbs/8g fiber, 32g protein, 7.5g fat)

1:00pm: 1 whole wheat bagel, 2 scoops whey, 8oz skim milk, 1 tbsp light margarine, 1g ester-C, 4 cookies, 400IU vitamin E, 1 multi-vitamin(88g carbs/6g fiber, 63g protein, 14g fat)

2:00pm: 1 scoop whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

3:30pm: 1 whole wheat bagel, 1 scoop whey, 5g fish oil(53g carbs/5g fiber, 31g protein, 7.5g fat)

5:30pm:8oz OJ, 1 small packet tuna in oil(31g carbs/0g fiber, 19g protein, 9g fat)

7:30pm: 6oz pasta, 1.5 cups marinara, 30g parmesan(156g carbs/15g fiber, 40g protein, 18g fat)

11:00pm: 8oz OJ, 4 cookies(50g carbs/1g fiber, 4g protein, 8g fat)

11:30pm: 2 scoops HSN Driver, 2 cups skim milk, 1 scoop whey, 10g fish oil(37g carbs/8g fiber, 82g protein, 9g fat)

Totals:
Calories: 3980kcal
Carbs/Fiber: 498g/44g
Protein: 308g
Fat: 84g

Comments:
I thought things were much worse than this until I totaled things up. Not too bad. Not good, but not too bad.

MISC. RECOVERY ISSUES
9 hours. Could've used a bit more.

Blood&Iron
07-19-2002, 11:32 PM
GENERAL RAMBLINGS
There was a Red Dwarf mini-marathon(Last 4 episodes) Good stuff. They've been holding back the last season in the US for quite awhile. My only comment: what the f*ck kinda of series finale was that?

Oh, and I finally got my HMB in the mail. I've actually been feeling a bit worn out and, perhaps mistakenly, the fact I haven't been taking it yet this time on the negatives. Last time, I didn't feel worn out at all. We'll see if the stuff helps.

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 50mg ephedrine/400mg caffeine before a.m. workout.

Time: 1:10pm-2:00pm

Chins - Supinated Grip
Tempo: 21-
Warm-up: none
Work-set: bodyweight+35 x 5
Increment from last session: none
5RM: bodyweight+20 X 6

Comments
Slightly difficult.

Dips
Tempo: 20-
Warm-up: none
Work sets: bodyweight+90 x 5
Increment from last session: +10lbs
'5RM': bodyweight+70 x 4

Comments:
Slightly difficult.

Seated Row
Tempo: 21-
Warm-up: none
Work sets:
R: 145 x 5
L: 145 x 5
Increment from last session: +10lbs per arm
5RM: 250 x 5

Comments
Somewhat difficult.

Hammer Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work sets: 225 x 2
Increment from last session: +5lbs
5RM: 190 x 5

Comments:
Fairly difficult.

Concentration Curl
Tempo: 21-
Warm-up: none
Work sets:
R: 50 x 5
L: 50 x 5
Increment from last session: +5lbs
(BB Preacher Curl) 5RM: 90 x 4

Comments:
Quite difficult. I won't be increasing the weight here next session.

Reverse Pec Deck Flyes
Tempo: 201
Warm-up: none
Work sets: 140 x 2, 140 x 2
Increment from last session: +5lbs
5RM: 120 x 5

Comments:
Somewhat difficult.

Smith Shrugs
Tempo: 111
Warm-up: none
Work sets: 180 x 2, 180 x 2
Increment from last session: +20lbs(n/a)
5RM: 80 x 5

Comments:
Pretty easy. Did this instead of DB shrugs as my gym only has up to 80lbs DBs. Incidentally, I would have done this on the HS bench but some other guy was doing them. Using 4 or 5 plates a side, and like almost everyone I've ever seen doing shrugs using a pathetic ROM--like 3 inches. I touch my shoulders to my ears. I feel good when I notice things like this--same thing for everyone I've ever seen do calf-raises--cuz I usually feel so weak. But ****, using that ROM I could do about 500lbs.

DB Wrist Curl
Tempo: 21-
Warm-up: none
Work sets:
R: 55 x 5
L: 55 x 5
Increment from last session: +5lbs
(BB Wrist Curl) 5RM: 100 x 5

Comments:
Not too difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 21-
Warm-up: none
Work sets: 120 x 5
Increment from last session: +5lbs
5RM: 115 x 5

Comments:
Somewhat difficult.

Hammer Strength Leg Extensionl
Tempo: 21-
Warm-up: none
Work sets: 180 x 5
Increment from last session: +10lbs
5RM: 160 x 5

Comments:
Somewhat difficult. Not sure I like the fact that I'm basically not in control of the 1st 3rd of the movement. Perhaps, I'll just bite the bulltet and reduce the weight here. I dunno.

Calf Raise(performed on incline leg press
Tempo: 10-
Warm up:none
Work set: 275 x 2, 275 x 1(cut short due to problem with machine)
Increment from last session: none
5RM: 250 x 5

Comments
Switched from doing this unilaterally as I was concerned about the potential for injury. I just picked what I thought would be my 2RM. First set wasn't too difficult. Went for a 2nd but the stupid cable came off the pulley...


Power Crunch
Tempo: 212
Warm up: none
Work set: 115 x 2
Increment from last session: -20lbs
5RM: 110 x 5

Comments
F*cked up and used the wrong weight here. Duh. And I was wondering why it was so much easier than last time.

Overall Comments:
Pretty good workout.


DIET

Skipping this. Should've done this earlier, but right now I just want to go to bed.


Totals:
Calories:
Carbs/Fiber:
Protein: 3
Fat:

Comments:
So so.

MISC. RECOVERY ISSUES
9 hours.

Marcel
07-20-2002, 04:02 AM
What the hell is Red Dwarf!? Sounds funny.

Hope the HMB works good. Like Deca eh!?! ya right.

That's how I do my shrugs too. All the way up to the fuken ears. Ouch.

Franco
07-20-2002, 05:43 AM
Originally posted by Marcel
What the hell is Red Dwarf!? Sounds funny.



Do you realise what you have just said?

Red Dwarf is ace and that is all you need to know:)

Blood&Iron
07-20-2002, 10:09 AM
Originally posted by Marcel
What the hell is Red Dwarf!? Sounds funny.

An incredibly funny low-budget, British sci-fi show. They show it on PBS at 11:00pm on Fridays in my area. You can also find tapes of it at some bigger movie stores--I've got a bunch of 'em myself.

Marcel
07-20-2002, 04:45 PM
I'll have to watch it sometime. heh.

Blood&Iron
07-20-2002, 09:46 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
None.

DIET

8:00am: EAS Advantage RTD(25g carbs/1g fiber, 15g protein, 4.5g fat)

11:00am: 60g muesli, 8oz milk, 1 scoop whey, 1g ester-C, 400IU vitamin E, 1 multi(55g carbs/8g fiber, 32g protein, 7.5g fat)

1:30am: EAS Advantage RTD, 3g CLA(25g carbs/1g fiber, 15g protein, 7.5g fat)

3:00pm: Tuna and wheat sub, Nitrotech RTD(46g carbs/4g fiber, 65g protein, 20g fat)

5:30pm: 2 Mesotech Bars(88g carbs/0g fiber, 50g protein, 14g fat)

8:30pm: chicken fajitas(100g carbs/8g fiber, 35g protein, 40g fat)

11:00pm: 16oz lemonade, Low carb Lean Body MRP(70g carbs/1g fiber, 42g protein, 2g fat)

12:00 Mesotech Bar, 5g fish oil(44g carbs/0g fiber, 25g protein, 13g fat)

11:00pm: 1 scoop HSN Driver, 2 cups skim milk, 1 scoop whey, 1 tbsp Nesquik, 10g fish oil, 1g magnesium, 30mg zinc(41g carbs/4g fiber, 60g protein, 13.5g fat)


Totals:
Calories: 4417kcal
Carbs/Fiber: 493g/27g
Protein: 339g
Fat: 121g

Comments:
Not too bad. Not great.

MISC. RECOVERY ISSUES
8.5 hours; could've used more.

MonStar
07-20-2002, 10:40 PM
Blood&Iron:

I wanted to thank you one last time for the suggestion about the Gatorade etc. during my workout. It makes a HUGE difference for me. I mean after one work set I am not even fatigued like I normally am. Today I hit up 435 for 6.5 in squats and afterwards I wasnt totally exausted like I normally am after squats ya know?

Thanks for an EXCELLENT suggestion again.

Blood&Iron
07-20-2002, 11:42 PM
Originally posted by MonStar
Blood&Iron:

I wanted to thank you one last time for the suggestion about the Gatorade etc. during my workout. It makes a HUGE difference for me. I mean after one work set I am not even fatigued like I normally am. Today I hit up 435 for 6.5 in squats and afterwards I wasnt totally exausted like I normally am after squats ya know?

Thanks for an EXCELLENT suggestion again.
Happy to hear it helped.

I might be able to squat 435 myself...if I used like a .25 inch ROM.:cry:

Marcel
07-21-2002, 12:02 AM
Originally posted by Blood&Iron
I might be able to squat 435 myself...if I used like a .25 inch ROM.:cry:

Exactly what I was thinking. :mad:

MonStar
07-21-2002, 08:10 AM
Originally posted by Blood&Iron
Happy to hear it helped.

I might be able to squat 435 myself...if I used like a .25 inch ROM.:cry:

Most guys on here b*tch me for my ROM on squats but oh well. My set of 435 was pretty damn deep. Maybe right on parallel a few reps I know that I was just an inch above for most reps.

Blood&Iron
07-21-2002, 06:52 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
None.

DIET

11:45am: 1g HMB

12:00pm: Low-carb Lean Body MRP, 2 cups skim milk(36g carbs/0g fiber, 58g protein, 1.5g fat)

2:00pm: 1g HMB, 500mg ALA

2:30pm: Baked ziti, 2 breadsticks, 5g fish oil, 3g CLA(110g carbs/9g fiber, 30g protein, 36g fat)

5:00pm: 1g HMB

5:30pm: 60g muesli, 3 cups skim milk, low-carb Lean Body MRP, 5g fish oil(88g carbs/8g fiber, 71g protein, 12g fat)

7:30pm: 6oz pasta, 1tbsp olive oil, 4oz pesto, 30g parmesan, 3 cups skim milk, 5g fish oil, 3g CLA(170g carbs/15g fiber, 54g protein, 40g fat)

9:30pm: 1g HMB

10:00pm: 2 scoop HSN Driver, 2 cups skim milk, 1 scoop whey, 1 tbsp Nesquik, 5g fish oil, 1g magnesium, 30mg zinc(46g carbs/8g fiber, 82g protein, 10.5g fat)


Totals:
Calories: 3880kcal
Carbs/Fiber: 450g/36g
Protein: 295g
Fat: 100g

Comments:
Perhaps a bit low in overall calories, but since I didn't work out today, I'm not too concerned. Not too bad.

MISC. RECOVERY ISSUES
9 hours.

Blood&Iron
07-22-2002, 10:07 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)Took 25mg ephedrine/200mg caffeine before.

Time: 11:10am-12:00pm

Chins - Supinated Grip
Tempo: 21-
Warm-up: none
Work-set: bodyweight+35 x 5
Increment from last session: none
5RM: bodyweight+20 X 6

Comments
None. Fairly difficult.

Dips
Tempo: 20-
Warm-up: none
Work sets: bodyweight+95 x 5
Increment from last session: +5lbs
'5RM': bodyweight+70 x 4

Comments:
Fairly easy.

Seated Row
Tempo: 21-
Warm-up: none
Work sets:
R: 147.5 x 5
L: 147.5 x 5
Increment from last session: +2.5lbs per arm
5RM: 250 x 5

Comments
Right arm was good, left had a bit too much bicep involvement.

Hammer Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work sets: 225 x 2
Increment from last session: none
5RM: 190 x 5

Comments:
Good. Fairly difficult. Thought I used good form, but a little later on in my workout I was having a little lower back discomfort; my only guess is that I was being bad and arching my back here. I'll have to really pay attention next time.

Concentration Curl
Tempo: 21-
Warm-up: none
Work sets:
R: 50 x 5
L: 50 x 5
Increment from last session: none
(BB Preacher Curl) 5RM: 90 x 4

Comments:
Bit of wrist discomfort with the right hand. Otherwise, okay. Fairly difficult, though.

Reverse Pec Deck Flyes
Tempo: 201
Warm-up: none
Work sets: 142.5 x 2, 142.5 x 2
Increment from last session: +2.5lbs
5RM: 120 x 5

Comments:
Not too difficult.

Smith Shrugs
Tempo: 111
Warm-up: none
Work sets: 200 x 2, 200 x 2
Increment from last session: +20lbs
5RM: 80 x 5

Comments:
Not too difficult. Pretty decent.

DB Wrist Curl
Tempo: 21-
Warm-up: none
Work sets:
R: 55 x 5
L: 55 x 5
Increment from last session: none
(BB Wrist Curl) 5RM: 100 x 5

Comments:
Somewhat difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 21-
Warm-up: none
Work sets: 122.5 x 5
Increment from last session: +2.5lbs
5RM: 115 x 5

Comments:
Good. Fairly difficult.

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 160 x 5
Increment from last session: -20lbs
5RM: 160 x 5

Comments:
Since I'm not concerned about my leg development, I dropped the weight here back by 20lbs. I also decided to give a try to the 'proper'(Although, I'm not entirely sure about this) interpretation of the negative micro-cycle, and did two complete reps, then three negatives. Fairly difficult.

Calf Raise(performed on incline leg press
Tempo: 10-
Warm up:none
Work set: 275 x 2, 275 x 1
Increment from last session: none
5RM: 250 x 5

Comments
First set wasn't too bad. The 2nd one I hit failure after a single rep.

Power Crunch
Tempo: 212
Warm up: none
Work set: 135 x 2
Increment from last session: +20lbs
5RM: 110 x 5

Comments
Accidentally used 20lbs too little last time, so I just added that weight back. Somewhat difficult.

Weighted Hyperextension
Tempo: 212
Warm up: none
Work set: bodyweight + 45 x 5
Increment from last session: n/a
5RM: ???

Comments
I usually end every workout with some bodyweight hyperextensions, but as I haven't been squatting I thought it would be a good idea to add back in some lower back work. Nothing really planned out. Just sorta picked up a 45 and did a few reps.

Overall Comments:
Decent workout. Took about 55minutes.


DIET

5:00am: 1 AdvantEdge RTD, 1g HMB(25g carbs/0g fiber, 15g protein, 4.5g fat)

9:30am: 1 scoop whey, 2 english muffins, 1tbsp jam, 1tbsp light margarine, 1g ester-C, 400IU vitamin E, 1 multi(68g carbs/4g fiber, 32g protein, 8.5g fat)

11:00am: 22g whey, 5g glutamine peptide, 5g BCAA's, 1g HMB, 250mg ALA, 25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:10am-12:00am: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 1 serving Surge, 5g glutamine peptide, 5g BCAA's, 500mg ALA, 3g CLA, 1g ester-C, 400IU vitamin E, 100mcg selenium(50g carbs/0g fiber, 25g protein, 4.5g fat)

1:30pm: 1 whole wheat bagel, 8oz orange juice, 22g whey, 5g fish oil(80g carbs/4g fiber, 33g protein, 9.5g fat)

3:00pm: 1 scoop whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

3:30pm: 500mg HMB

4:30pm: 1 garlic bagel, 8oz orange juice, 1 scoop whey, 5g fish oil, 3g CLA(80g carbs/2g fiber, 33g protein, 12.5g fat)

6:00pm: 1 scoop whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

7:00pm: 5oz sushi, 16oz skim milk(84g carbs/4g fiber, 30g protein, 15g fat)

9:00pm: Low-carb Lean Body MRP, 2 cups skim milk, 5g fish oil(36g carbs/0g fiber, 58g protein, 6.5g fat)

10:00pm: 6 cookies(40g carbs/4g fiber, 4g protein, 9g fat)

11:00pm: Organic broccoli and cheese sandwich, 30g dried apricots(62g carbs/5g fiber, 9g protein, 10g fat)

12:00pm: 1 scoop HSN Driver, 2 cups skim milk, 1 scoop whey, 1 tbsp Nesquik, 5g fish oil, 1g HMB, 1g magnesium, 30mg zinc(41g carbs/4g fiber, 60g protein, 8.5g fat)


Totals:
Calories: 4737kcal
Carbs/Fiber: 610g/27g
Protein: 365g
Fat: 93g

Comments:
Not too bad. Bit low in fiber, and no vegetables, though.

MISC. RECOVERY ISSUES
9 hours or so.

The_Chicken_Daddy
07-23-2002, 12:31 PM
Noticing much difference with the addition of the HMB, Zac?

Blood&Iron
07-23-2002, 12:34 PM
Originally posted by The_Chicken_Daddy
Noticing much difference with the addition of the HMB, Zac?
Well, I've only been taking it for the past two or three days, but I do feel much less fatigued/burned-out, and I'm inclined to attribute it to the HMB as I'm not really doing anything else differently.

Marcel
07-23-2002, 08:26 PM
*walks in wired as fuk...throws some sardines...walks out*

Blood&Iron
07-23-2002, 08:27 PM
GENERAL RAMBLINGS
Stayed up too late last night so I could beat 'Halo.' Perhaps, I've rid myself of this horrendous drain on my time.

Feeling a bit fat these days. Really, though, I don't think I've put on too much fat. I can still see--albeit not as clearly as previously--some veins in my delts. Some in my forearms and bi's. Etc. But I've definitely put on some chunk. Ah well. I'll be dieting again in another couple of weeks.

EXERCISE
None.

DIET

11:00am: 750mg HMB

11:15am: 60g muesli, 3 cookies, 1 cup skim milk, 22g whey, 3g CLA(75g carbs/9g fiber, 40g protein, 16g fat)

12:00pm: 8oz OJ(30g carbs/0g fiber, 2g protein, 0g fat)

2:30pm:[/U] pumpernickel bagel, 5g fish oil(50g carbs/4g fiber, 10g protein, 7g fat)

3:30pm: 5g fish oil, Lean Body MRP, whole wheat bagel(62g carbs/4g fiber, 52g protein, 8.5g fat)

4:30pm: 750mg HMB

5:00pm: Little Debbie Zebra Cake, 1 scoop whey(66g carbs/1g fiber, 25g protein, 23.5g fat)

6:30pm: 1 scoop whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

7:00pm: 8oz OJ(27g carbs/0g fiber, 2g protein, 0g fat)

7:30pm: 6oz pasta, 1.5 cups marinara, 30g parmesan, 3g CLA(156g carbs/15g fiber, 40g protein, 21g fat)

10:00pm: 40g dried apricots(25g carbs/2g fiber, 1g protein, 0g fat)

10:30pm: 1g HMB

10:00pm: Low carb Lean Body MRP, 2 cups skim milk, 5g fish oil, 1g magnesium, 30mg zinc(36g carbs/0g fiber, 58g protein, 7g fat)


Totals:
Calories: 3888kcal
Carbs/Fiber: 530g/35g
Protein: 252g
Fat: 84.5g

Comments:
Crap. Plenty o' trans fatty acids, though, courtesy of Lil' Debbie.

MISC. RECOVERY ISSUES
9 hours.

Blood&Iron
07-23-2002, 08:28 PM
Originally posted by Marcel
*walks in wired as fuk...throws some sardines...walks out*
More omega-3's for me, then.

Orange357
07-23-2002, 08:29 PM
Originally posted by Blood&Iron
[B]

Feeling a bit fat these days. Really, though, I don't think I've put on too much fat. I can still see--albeit not as clearly as previously--some veins in my delts. Some in my forearms and bi's. Etc. But I've definitely put on some chunk. Ah well. I'll be dieting again in another couple of weeks.




welcome to my world.

Marcel
07-23-2002, 08:56 PM
*takes sardines back and throws some lil' debbie cookies, crackers and cakes around*

Here ya go Zac some trans fatty acids for ya! Only the best!

Blood&Iron
07-23-2002, 09:02 PM
Originally posted by Marcel
*takes sardines back and throws some lil' debbie cookies, crackers and cakes around*

Here ya go Zac some trans fatty acids for ya! Only the best!

Dammit. B&I, B&I, B&I!!!

Robboe has ruined my secret identity.

Marcel
07-23-2002, 09:14 PM
*throws a beer at Robboe wherever the hell he may be*

Not so secret no mo is it? :evillaugh

Eat your cookies and be quiet. I'm trying to read the latest issue of Flex magazine here! pfffft. :D

rookiebldr
07-23-2002, 10:32 PM
Originally posted by Blood&Iron Feeling a bit fat these days. Really, though, I don't think I've put on too much fat. I can still see--albeit not as clearly as previously--some veins in my delts. Some in my forearms and bi's. Etc. But I've definitely put on some chunk. Ah well. [/B]

But it's going to be so ******* worth it.

*Throws another beer at Robboe and stores name for the future*

The_Chicken_Daddy
07-24-2002, 09:52 AM
More people throw beer at me, please, for the love of God!...

Blood&Iron
07-24-2002, 08:17 PM
GENERAL RAMBLINGS
Nein.

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

2)Took 25mg ephedrine/200mg caffeine before.

Time: 11:10am-12:00pm

Chins - Supinated Grip
Tempo: 201
Warm-up: none
Work-set: bodyweight+37.5 x 1 + 4 negatives
Increment from last session: +2.5lbs
5RM: bodyweight+20 X 6

Comments
Slightly difficult.

Dips
Tempo: 201
Warm-up: none
Work sets: bodyweight+100 x 1 + 4 negatives
Increment from last session: +10lbs
'5RM': bodyweight+70 x 4

Comments:
The first, 'full' rep was slightly difficult. The negatives were not too bad.

Seated Row
Tempo: 201
Warm-up: none
Work sets:
R: 150 x 1 + 4 negatives
L: 150 x 1 + 4 negatives
Increment from last session: +2.5lbs per arm
5RM: 250 x 5

Comments
Easy. Good concentration.

Hammer Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work sets: 230 x 1
Increment from last session: +5lbs
5RM: 190 x 5

Comments:
Pfft. One lousy rep. Admittedly, it's probably not that different from the piddly two reps I was doing before, but still... I really thought I could hit 2 here. Anyways, form was perfect. It just wouldn't go up the 2nd time. I may drop this back to 180 or 190 and do five reps, considering the TUL at this point is like 2s.

Concentration Curl
Tempo: 21-
Warm-up: none
Work sets:
R: 50 x 5
L: 50 x 5
Increment from last session: none
(BB Preacher Curl) 5RM: 90 x 4

Comments:
Dunno why I didn't do the one 'full' rep here. Guess, I just forgot. Anyways, this was pretty difficult still. Little bit of wrist discomfort too, so I dropped Ahnnnold's tip about twisting one's pinky toward the ceiling at the top, as I think it was bad for my wrists. Slightly shorter ROM as a result--but less wrist discomfort.

Reverse Pec Deck Flyes
Tempo: 201
Warm-up: none
Work sets: 150 x 2, 150 x 2
Increment from last session: +7.5lbs
5RM: 120 x 5

Comments:
Not too difficult.

Smith Shrugs
Tempo: 211
Warm-up: none
Work sets: 210 x 2, 210 x 2
Increment from last session: +10lbs
5RM: 80 x 5

Comments:
Pretty difficult.

DB Wrist Curl
Tempo: 21-
Warm-up: none
Work sets:
R: 55 x 1 + 4 negatives
L: 55 x 1 + 4 negatives
Increment from last session: none
(BB Wrist Curl) 5RM: 100 x 5

Comments:
Not too difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 201
Warm-up: none
Work sets: 122.5 x 1 + 4 negatives
Increment from last session: none
5RM: 115 x 5

Comments:
Good. Somewhat difficult.

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 160 x 1 + 4 negatives
Increment from last session: none
5RM: 160 x 5

Comments:
Slightly difficult.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 275 x 2, 275 x 2
Increment from last session: none
5RM: 250 x 5

Comments
Not too difficult

Power Crunch
Tempo: 212
Warm up: none
Work set: 135 x 2
Increment from last session: none
5RM: 110 x 5

Comments
Fairly easy.

Weighted Hyperextension
Tempo: 212
Warm up: none
Work set: bodyweight + 45 x 5
Increment from last session: n/a
5RM: ???

Comments
n/a

Overall Comments:
Pretty good workout. The reason I changed things a bit, is because I went over to the T-mag forums(Don't worry I took a shower afterwards) to see what had been written on HST there, as T-mag has run a couple of articles by Haycock recently. I noticed there a comment from Haycock saying one should do one full rep, then 4 or so negatives. I don't think I've ever seen a definitive recommendation from him, so I've previously sort of taken the negatives by ear. I decided to switch to his recommendation.


DIET

9:50am: 750mg HMB

10:00am: 1 scoop whey, 60g muesli, 8oz milk, 1g ester-C, 400IU vitamin E, 1 multi(55g carbs/8g fiber, 32g protein, 7.5g fat

11:45am: 22g whey, 5g glutamine peptide, 5g BCAA's, 1g HMB, 250mg ALA, 25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:10pm-1:00pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

1:10pm: 1 serving Surge, 5g glutamine peptide, 5g BCAA's, 500mg ALA, 3g CLA, 1g ester-C, 400IU vitamin E, 100mcg selenium(50g carbs/0g fiber, 25g protein, 4.5g fat)

2:30pm: 1 pumpernickel bagel, 1 apple, 22g whey, 5g fish oil(75g carbs/8g fiber, 33g protein, 10.5g fat)

3:00pm: 750mg HMB

3:30pm: 1 scoop whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

4:30pm: 1 whole wheat bagel, 1 banana, 1 scoop whey, 5g fish oil(80g carbs/7g fiber, 33g protein, 10.5g fat)

6:00pm:

7:30pm: 6oz pasta, 1.5 cups marinara, 30g parmesan, 3g CLA(156g carbs/15g fiber, 40g protein, 21g fat)

8:30pm: 3 cookies(30g carbs/0g fiber, 1g protein, 9g fat)

10:30pm: 2 cups skim milk, 1 Low-carb Lean Body MRP, 5g fish oil, 3g CLA, 1g HMB, 1g magnesium, 30mg zinc(36g carbs/1g fiber, 58g protein, 10g fat)


Totals:
Calories: 3848kcal
Carbs/Fiber: 526g/
Protein: 265g
Fat: 76g

Comments:
Bit low in calories, but could've been worse.

MISC. RECOVERY ISSUES
9 hours of sleep.

rookiebldr
07-24-2002, 09:20 PM
Blood&Iron, your routine has your legs exercises generally near the end of the routine. Is this just a hold over from you merging the twice-a-day split? Most of the HST routines that I've seen, seems to place lower body stuff earlier.

Blood&Iron
07-24-2002, 09:33 PM
Originally posted by rookiebldr
Blood&Iron, your routine has your legs exercises generally near the end of the routine. Is this just a hold over from you merging the twice-a-day split? Most of the HST routines that I've seen, seems to place lower body stuff earlier.

I've always done legs first when doing full-body routines. Didn't really even consider doing anything else; that's just the way things are. Legs first. When it came time to merge my two routines, I figured I'd have less energy for whatever came second. And you know what, my legs are plenty big already. I don't give much of a crap if they grow or not. So, that's why they come 2nd. It's Weider's Priority Principle:D

Marcel
07-24-2002, 09:47 PM
Originally posted by Blood&Iron

Overall Comments:
Pretty good workout. The reason I changed things a bit, is because I went over to the T-mag forums(Don't worry I took a shower afterwards) to see what had been written on HST there, as T-mag has run a couple of articles by Haycock recently.

I hope you remembered to wash behind the ears...I've heard it's filthy over there at t-mag. Full of carb fairies too. Scary place I tell ya. :D

Blood&Iron
07-24-2002, 09:54 PM
Originally posted by Marcel


I hope you remembered to wash behind the ears...I've heard it's filthy over there at t-mag. Full of carb fairies too. Scary place I tell ya. :D
I took a dump on their lawn while I was there, so it's even worse now.

Marcel
07-24-2002, 10:03 PM
Originally posted by Blood&Iron

I took a dump on their lawn while I was there, so it's even worse now.

lmfao. Atta boy!

*leaves a bottle of Hmb as a reward*

Blood&Iron
07-25-2002, 08:31 PM
GENERAL RAMBLINGS
Nein.

EXERCISE
Nope.

DIET

Bleh...

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

Comments:
Complete and utter sh*t. To give you an idea, among the food items I consumed were a reuben sandwhich and 16-20 sandwich cookies. F*ck it, I'm bulking.

MISC. RECOVERY ISSUES
9.5 hours. Bit of soreness in my triceps.

MonStar
07-26-2002, 12:44 AM
Hehe some cheating going on today huh B&I. Learn from me haha.

Blood&Iron
07-26-2002, 09:01 AM
Originally posted by MonStar
Hehe some cheating going on today huh B&I. Learn from me haha.
I have a bit of a different mindset about it, though. While I wasn't happy with yesterday, I don't really consider it 'cheating', merely a subpar day on the nutrition front. No guilt here. I'll do better today.

MonStar
07-26-2002, 09:04 AM
Yeah B&I use it as motivation. Do better today. ;);)

Blood&Iron
07-26-2002, 03:00 PM
GENERAL RAMBLINGS
Still undecided if I'll continue with the negatives for another week or retest my 15, 10, and 5 rep maxes next week, as I don't think the ones I used this time around were very accurate. Also, I feel a slight twinge in my left elbow, which I've had before(I think it's due mostly to bad typing technique, the frequency with which I've been working arms. They only had one day off a week for almost 6 weeks and the (relatively) heavy weights I'm currently using). It's very minor, and I only feel a twinge occasionally, but I usually like to err on the side of caution with these sorts of things.

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.

Time: 12:50pm-1:45pm

Chins - Supinated Grip
Tempo: 201
Warm-up: none
Work-set: bodyweight+40 x 1 + 4 negatives
Increment from last session: +2.5lbs
5RM: bodyweight+20 X 6

Comments
Quite good. Not too difficult, the stupid plates were banging against the crossbeam, which caused the belt to start slipping off my hips. Annoying as hell.

Dips
Tempo: 201
Warm-up: none
Work sets: bodyweight+102.5 x 1 + 4 negatives
Increment from last session: +2.5lbs
'5RM': bodyweight+70 x 4

Comments:
Not too difficult. The negatives might have been slightly faster than 2s.

Seated Row
Tempo: 201
Warm-up: none
Work sets:
R: 160 x 1 + 4 negatives
L: 160 x 1 + 4 negatives
Increment from last session: +10lbs per arm
5RM: 250 x 5

Comments
This was easy last time at 150. This wouldn't have been too bad, but I was having grip problems which made it slightly difficult to concentrate properly. I may use straps next time.

Hammer Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work sets: 235 x 2
Increment from last session: +5lbs
5RM: 190 x 5

Comments:
Awesome. Last time I went for 230 and got only one rep. I'd considered dropping this down and going for 5 reps as the TUL is so short, but instead figured, 'Hell, doing singles for a week or two won't make my shoulders completely atrophy' so I went ahead and upped the weight, figuring I might not even get one rep. Got two reps, easy. Perfect form. Went for three, but quickly realized it wasn't gonna happen.

Concentration Curl
Tempo: 211
Warm-up: none
Work sets:
R: 50 x 1 + 4 negatives
L: 50 x 1 + 4 negatives
Increment from last session: none
(BB Preacher Curl) 5RM: 90 x 4

Comments:
Fairly difficult. Some slight wrist discomfort here(I added back in the twist at the top, which was dumb). as well as some lower back discomfort as I bend over fairly far while doing these. I may drop these altogether if I continue with the negatives next week.

Reverse Pec Deck Flyes
Tempo: 201
Warm-up: none
Work sets: 155 x 2, 155 x 1
Increment from last session: +5lbs
5RM: 120 x 5

Comments:
Pretty difficult. Couldn't hit 2 on the 2nd set.

Smith Shrugs
Tempo: 211(X)
Warm-up: none
Work sets: 215 x 2, 215 x 2
Increment from last session: +5lbs
5RM: 80 x 5

Comments:
Difficult, and I cheated a bit to get the weight up the last few inches(Standing on my tip-toes) May drop the weight back or drop this entirely next week.

DB Wrist Curl
Tempo: 21-
Warm-up: none
Work sets:
R: 55 x 1 + 4 negatives
L: 55 x 1 + 4 negatives
Increment from last session: none
(BB Wrist Curl) 5RM: 100 x 5

Comments:
Not too difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 201
Warm-up: none
Work sets: 125 x 1 + 4 negatives
Increment from last session: +2.5lbs
5RM: 115 x 5

Comments:
The first, full rep was fairly difficult, as were the negatives. Very good form, though.

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 165 x 2 + 3 negatives
Increment from last session: +5lbs
5RM: 160 x 5

Comments:
Okay.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 287.5 x 2, 287.5 x 1
Increment from last session: none
5RM: 250 x 5

Comments
Okay.

Power Crunch
Tempo: 202
Warm up: none
Work set: 137.5 x 3
Increment from last session: +2.5lbs
5RM: 110 x 5

Comments
1st two reps were easy. Probably should've skipped rep 3 as it was fairly difficult.

Weighted Hyperextension
Tempo: 212
Warm up: none
Work set: bodyweight + 45 x 5
Increment from last session: n/a
5RM: ???

Comments
n/a

Overall Comments:
Good workout. Awesome performance on the HS behind-the-neck press, which really picked me up. Still undecided if I'll continue the negatives next week or retest my 15, 10, and 5 rep maxes for my next HST cycle.


DIET

10:00am: 1 scoop whey, 60g muesli, 8oz milk, 1g ester-C, 400IU vitamin E, 1 multi(55g carbs/8g fiber, 32g protein, 7.5g fat

11:45am: 22g whey, 5g glutamine peptide, 5g BCAA's, 1g HMB, 250mg ALA, 25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:50pm-1:45pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

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

2:45 750mg HMB

3:00pm: 1 whole wheat bagel, 1 banana, 1 scoop whey, 5g fish oil(80g carbs/7g fiber, 33g protein, 10.5g fat)

5:00pm: 1 pumpernickel bagel, 1 apple, 22g whey, 5g fish oil(75g carbs/8g fiber, 33g protein, 10.5g fat)

...to be concluded.


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

Comments:


MISC. RECOVERY ISSUES
9.5 hours of sleep.

Marcel
07-27-2002, 05:44 AM
Yes, indeed Blood nice shoulder presses.

Where are you sitting at bodyweight wise right now?

Last do you know any news about how the HST book by Bryan is coming along?

Blood&Iron
07-27-2002, 10:10 AM
Originally posted by Marcel
Yes, indeed Blood nice shoulder presses.

Where are you sitting at bodyweight wise right now?

Thank you.

I've been weighing in at around 210 in the morning, and 212-213 in the evening. Haven't put on a whole lot of weight in the past 4 weeks since coming off One/4-AD, but that's by design. I was gaining weight a bit more quickly than I wanted, so I haven't really upped calories at all in the past 4 weeks(Actually, lowered them a bit). After coming off the stuff, I dropped back down to 207-208 in the morning and 209-210 in the evening(4-AD typically results in some water retention). So, I've only put on 2-3lbs. But that's all I really wanted. I wanted to put on pure lean mass, and I think I've succedded. But I'll only really know what went down when I have my bf tested in the next week or so.



Last do you know any news about how the HST book by Bryan is coming along?
No clue, unfortunately. As far as I'm award, Lyle and Bryan are still hard at work.

Marcel
07-27-2002, 10:07 PM
Originally posted by Blood&Iron

Thank you.

I've been weighing in at around 210 in the morning, and 212-213 in the evening. Haven't put on a whole lot of weight in the past 4 weeks since coming off One/4-AD, but that's by design. I was gaining weight a bit more quickly than I wanted, so I haven't really upped calories at all in the past 4 weeks(Actually, lowered them a bit). After coming off the stuff, I dropped back down to 207-208 in the morning and 209-210 in the evening(4-AD typically results in some water retention). So, I've only put on 2-3lbs. But that's all I really wanted. I wanted to put on pure lean mass, and I think I've succedded. But I'll only really know what went down when I have my bf tested in the next week or so.

210? Sweet. Keep it up.



No clue, unfortunately. As far as I'm award, Lyle and Bryan are still hard at work.

Your an award? An award for what? ;)

When the book comes out I will definetly buy it. Although the articles Bryan has written thus far are great.

Blood&Iron
07-27-2002, 10:35 PM
GENERAL RAMBLINGS
nope.

EXERCISE
Nope.

DIET

It's sorta late and I'm feeling lazy...

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

Comments:
Pretty solid.

MISC. RECOVERY ISSUES
10 hours.

Blood&Iron
07-28-2002, 07:50 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
None.

DIET

10:45am: 750mg HMB

11:00am: 2 cups raisin bran, 3 cups skim milk, Low-carb Lean Body MRP, 5g fish oil(138g carbs/14g fiber, 76g protein, 10g fat)

2:45pm: 750mg HMB

3:00pm: 3oz rice cakes, 2 cookies, 1 cup skim milk, 1 scoop HSN Driver, 5g fish oil(51g carbs/5g fiber, 35g protein, 20g fat)

4:30pm: 750mg HMB

5:00pm: 60g muesli, 2 cup skim milk, 1 scoop HSN Driver(69g carbs/12g fiber, 42g protein, 10g fat)

7:30pm: 6oz pasta, 1.5 cups marinara, 30g parmesan, 6g CLA(156g carbs/15g fiber, 40g protein, 24g fat)

10:00pm: 1g HMB, 1g magnesium, 30mg zinc, 2 cups skim milk, 2 scoops HSN Driver, 10g fish oil, 1 tbsp Nesquik(43g carbs/8g fiber, 60g protein, 14g fat)

Totals:
Calories: 3382kcal
Carbs/Fiber: 417g/53g
Protein: 253g
Fat: 78g

Comments:
Way too ow in calories--esp. from carbs. Oh, well.

MISC. RECOVERY ISSUES
10 hours.

rookiebldr
07-28-2002, 09:32 PM
Originally posted by Blood&Iron
Hammer Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work sets: 235 x 2
Increment from last session: +5lbs
5RM: 190 x 5

Comments:
Awesome. Last time I went for 230 and got only one rep. I'd considered dropping this down and going for 5 reps as the TUL is so short, but instead figured, 'Hell, doing singles for a week or two won't make my shoulders completely atrophy' so I went ahead and upped the weight, figuring I might not even get one rep. Got two reps, easy. Perfect form. Went for three, but quickly realized it wasn't gonna happen.


Maybe now would have been a more appropriate time to comment on these. :thumbup: on the presses and as always with perfect form.



Generally with the negatives, would you continue to increase the weights each workout?

Blood&Iron
07-29-2002, 08:06 AM
Originally posted by rookiebldr


Maybe now would have been a more appropriate time to comment on these. :thumbup: on the presses and as always with perfect form.

Well, occasionally, when I'm being stupid, I use less than perfect form. But even at my worst, it's generally better than anyone else I see at my gym(Occasionally, it does truly suck, though). I have little ego with regard to my physique or poundages, but I do take some pride in almost always maintaining good form.



Generally with the negatives, would you continue to increase the weights each workout?
According to Haycock, and most HST'ers, no. According to me, yes. The thought of using the exact same weight with no possibility of progression is intolerable to me. So, rather than jumping right to my 2RM, doing 1-2 full reps and then 3-4 negatives(and using this same weight at every workout) as Haycock recommends, I prefer to start out with my 5RM and gradually add weight at every other session until I hit my 2RM or possibly exceed it by the last workout of the 2s/negs. Sometimes, I'll hold something static if it's clear I'm not going to be able to increase weight though. That's just my take, though. Since the weight is so heavy, progression is not really needed for hypertrophy. But psychologically, it is--at least in my case.

Blood&Iron
07-29-2002, 07:03 PM
GENERAL RAMBLINGS
Well, essentially my 2nd HST cycle is complete. I'm tired of the negative only thing, so instead on Wednesday and Friday I'm going to retest some of my maxes, and maybe throw in some good ol' curl jockeying. Then my week of SD. And then back to dieting. Actually, I'm quite looking forward to cutting again--which was 50% of the reason for this 2 months of bulking. I don't think I put on too too much fat, though I definitely added some. I'm feeling slightly fat at the moment, but that's the only way I can really get revved up to diet. Still not sure about what I'll do. I've been sorta haphazardly reducing calories(although they're still above maintenance) so I don't have to drop them precipitously once I start the diet. I'll also start using my Leptigen, though I don't really know that it'll help. Probably will do refeeds every 5 day or so anyways, unless I feel I need them more often. But I'm getting ahead of myself here. No need to worry about this stuff for another couple of weeks...

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.

Time: 12:50pm-1:45pm

Chins - Supinated Grip
Tempo: 201
Warm-up: none
Work-set: bodyweight+45 x 1 + 4 negatives
Increment from last session: +5lbs
5RM: bodyweight+20 X 6

Comments
Good concentration. Fairly difficult.

Dips
Tempo: 201
Warm-up: none
Work sets: bodyweight+105 x 1 + 4 negatives
Increment from last session: +2.5lbs
'5RM': bodyweight+70 x 4

Comments:
Good. Not too difficult.

Seated Row
Tempo: 201
Warm-up: none
Work sets:
R: 170 x 1 + 4 negatives(w/ straps)
L: 170 x 1 + 4 negatives(w/s straps)
Increment from last session: +10lbs per arm
5RM: 250 x 5

Comments
Okay. Little too much twisting of my torso, though, which I find inevitable when the weight gets this heavy. I'm not sure if this is acceptable to me. None of the grip problems I had last time--thanks to the straps.

Hammer Behind-the-Neck Press
Tempo: 201
Warm-up: none
Work sets: 240 x 1
Increment from last session: +5lbs
5RM: 190 x 5

Comments:
Got stuck about half way up on number 2. Bah.

Preacher Curl
Tempo: 211
Warm-up: none
Work sets: 95 x 2
Increment from last session: none
(BB Preacher Curl) 5RM: 90 x 4

Comments:
Switched to this as the concentration curls I was doing were causing some wrist discomfort. Started with 105, but I could tell right away it wasn't gonna happen without using momentum. Dropped it down to 95 expecting to hit 4 or 5 reps. I was surprised I only got 2, especially considering I did 90 x 4 a few weeks ago. Perhaps there's a discrepancy between using the preloaded bars as I did on the 90 x 4 vs. loading up a bar myself. Or it's due to neuromuscular stuff. Or it was muscle gremlins. I dunno.

Reverse Pec Deck Flyes
Tempo: 201
Warm-up: none
Work sets: 165 x 2
Increment from last session: +10lbs
5RM: 120 x 5

Comments:
Fairly difficult. Bit shorter ROM than usual, though my arms still came to a little behind my back.

Kneeling DB Shrugs
Tempo: 111
Warm-up: none
Work sets: 80 x 5
Increment from last session: n/a
5RM: 80 x 5

Comments:
Smith machine was taken, and I didn't feel like waiting so I switched back to DB shrugs. My gym only has DB's going up to 80lbs so that's what I used. Not too difficult.

DB Wrist Curl
Tempo: 211
Warm-up: none
Work sets:
R: 60 x 1 + 4 negatives
L: 60 x 1 + 4 negatives
Increment from last session: none
(BB Wrist Curl) 5RM: 100 x 5

Comments:
Full reps were forced. Bah.

Hammer Strength Seated Hamstring Curl
Tempo: 201
Warm-up: none
Work sets: 135 x 1 + 4 negatives
Increment from last session: +10lbs
5RM: 115 x 5

Comments:
Wanted to use 3 plates, so I jumped up a bit more than normal. Quite difficult, but not excruciatingly so.

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 170 x 2 + 3 negatives
Increment from last session: +5lbs
5RM: 160 x 5

Comments:
Not in complete control of the top 1/4 of the ROM. Slightly annoying aspect to a number of Hammer machines. It's *relatively* easy for 75% of the ROM, and then the top 1/4 is just impossilbe unless I use much less weight.

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 300 x 2
Increment from last session: none
5RM: 250 x 5

Comments
Good. Almost hit 3 reps.

Power Crunch
Tempo: 202
Warm up: none
Work set: 140 x 3
Increment from last session: +2.5lbs
5RM: 110 x 5

Comments
Pretty decent.

Weighted Hyperextension
Tempo: 212
Warm up: none
Work set: bodyweight + 45 x 5
Increment from last session: n/a
5RM: ???

Comments
n/a

Overall Comments:
Decent workout. I've decided this is my last negative only workout. I'd sorta like to see how far I can take the dips and chins, but I'm a bit bored of these. Plus I want to retest some of my maxes on Wednesday and Friday. Maybe one of those days I'll train twice cuz otherwise I'll have to use my old numbers for one of the rep ranges.


DIET

7:00am: 750mg HMB

10:00am: 1 scoop whey, 60g muesli, 8oz milk, 1g ester-C, 400IU vitamin E, 1 multi(55g carbs/8g fiber, 32g protein, 7.5g fat

11:15am: 22g whey, 5g glutamine peptide, 5g BCAA's, 1g HMB, 250mg ALA, 25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:30am-12:30pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

12:40pm: 1 serving Surge, 5g glutamine peptide, 5g BCAA's, 500mg ALA, 3g CLA, 1g ester-C, 400IU vitamin E(50g carbs/0g fiber, 25g protein, 4.5g fat)

2:30pm: 1 cinnamon raisin bagel, 1 scoop whey, 5g fish oil(50g carbs/3g fiber, 32g protein, 11.5g fat)

4:00pm: 1 scoop whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

4:30pm: 750mg HMB

5:00pm: 1 cinnamon raisin bagel, 1 apple, 5g fish oil(72g carbs/6g fiber, 13g protein, 10g fat)

6:00pm-7:00pm: Low-carb Lean Body MRP(12g carbs/1g fiber, 42g protein, 1.5g fat)

7:30pm: Fettuchine alfredo with broccoli, 1 breadstick, 750mg HMB, 5g fish oil(110g carbs/9g fiber, 25g protein, 29g fat)

9:00pm: 1 cup raisin bran, 1 cup skim milk(57g carbs/7g fiber, 13g protein, 3g fat)

10:00pm: Low-carb Lean Body MRP, 2 cups skim milk, 1g magnesium, 750mg HMB, 5g fish oil, 3g CLA(36g carbs/0g fiber, 58g protein, 10g fat)


Totals:
Calories: 3779kcal
Carbs/Fiber: 483g/34g
Protein: 284g
Fat: 79g

Comments:
So so. Bit low in carbs.

MISC. RECOVERY ISSUES
10 hours.

MarshallPenn
07-29-2002, 07:38 PM
Hey B&I, quick question:

Do you know what Lyle and also Bryan currently recommend as the optimum method of cutting? Lyle wrote TKD, but has his position changed now? I can't find much info on MFW with any ease.

Thanks man!

Blood&Iron
07-29-2002, 07:52 PM
Originally posted by MarshallPenn
Hey B&I, quick question:

Do you know what Lyle and also Bryan currently recommend as the optimum method of cutting? Lyle wrote TKD, but has his position changed now? I can't find much info on MFW with any ease.

Thanks man!
'The Ketogenic Diet' doesn't really push the diet. It just explains the positives and the negatives of low-carb approaches, along with some ways of implementing one. I don't think you could pin Lyle down to an 'optimal' method of cutting. If you asked him directly via email, etc the answer you'd get would probably be 'It depends.' The approach I was taking last time was based on his posts to MFW. He was the guy who first started pushing the whole 'refeed' concept. Bryan suggests them too, although less frequently. What you do on non-refeed days really depends on your own tolerances to things like carbs, and what psychologically you're able to handle. For example, I can't handle keto diets, and I have a hard time sticking to them. So, I don't do them anymore. Lyle is pretty much of the opinion that once your protein and EFA requirments are taken care off, the macronutrient composition of the carbs isn't too important. Ultimately, it comes down to calories. I'll look around and see if I can't post some links to some of his posts on MFW.

MarshallPenn
07-29-2002, 07:57 PM
Hey, thanks man, I really appreciate it.

I've been cutting about 6-7 weeks now and basically eat low or now carbs with weekend refeeds or low-fat carb ups. I'm just curious as to what is considered optimal. If you have some good MFW links at your fingertips, I would appreciate it.

Also, I'd like to eat some more carbs if it's not going to slow my process!

Thanks, as always!

MarshallPenn
07-29-2002, 08:05 PM
Also, two more quickies.

In low-carb to ketosis dieting, is the high fat content of that last late night snack something to worry about? Will it set back progress?

An extension of that, I'm in the 5's on HST, but tonight I'm doing a light weight "active recovery"/cardio workout. Will I need post workout carbs in your opinion, or just keep going until my next carb-up or a refeed?

Blood&Iron
07-29-2002, 09:05 PM
Originally posted by MarshallPenn
Hey, thanks man, I really appreciate it.

I've been cutting about 6-7 weeks now and basically eat low or now carbs with weekend refeeds or low-fat carb ups. I'm just curious as to what is considered optimal. If you have some good MFW links at your fingertips, I would appreciate it.

Also, I'd like to eat some more carbs if it's not going to slow my process!

Thanks, as always!
Here's some links(There's a bunch of good stuff in these other than just the post to which the links point) Looked around for awhile and without spending several hours at it(Even this took 30 minutes or so), this was the best I could do:

http://groups.google.com/groups?q=increasing+calories+Lyle+McDonald+group:misc.fitness.weights&hl=en&lr=&selm=3B3B804F.EA9434AF%40onr.com&rnum=4

http://groups.google.com/groups?hl=en&lr=&ie=UTF-8&threadm=3AAF4FFA.98EEF024%40onr.com&rnum=6&prev=/groups%3Fq%3DEFA%2Brequirements%2BLyle%2BMcDonald%2Bgroup:misc.fitness.weights%26hl%3Den%26lr%3D%26i e%3DUTF-8%26selm%3D3AAF4FFA.98EEF024%2540onr.com%26rnum%3D6

http://groups.google.com/groups?q=leptin+Lyle+McDonald+group:misc.fitness.weights&hl=en&lr=&ie=UTF-8&selm=3C82A595.FA4EB03%40onr.com&rnum=4

http://groups.google.com/groups?hl=en&lr=&ie=UTF-8&threadm=3AB9560C.37980924%40onr.com&rnum=7&prev=/groups%3Fq%3Dleptin%2BLyle%2BMcDonald%2Bgroup:misc.fitness.weights%26hl%3Den%26lr%3D%26ie%3DUTF-8%26selm%3D3AB9560C.37980924%2540onr.com%26rnum%3D7

http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?s=3d45fef22f0dffff;act=ST;f=3;t=61;st=0

http://www.theketogenicdiet.com/cgi-bin/cgiwrap/dpower16/htmlos.cgi/00421.3.055330475390344863

And a good summary of Lyle's views:

from the HST forums
At the same time, outside of very specific circumstances, I don't obsess to the gram or percentage point. Anybody who's read my various blatherings knows I don't think it matters under most circumstances. 50/30/20, 48/32/22, 30/40/30, 33/33/33...whatever. As long as you don't have something totally absurd (like 80% carbs and no protein and fat), I doubt it's going to matter.

Usually the percentage specifics have more to do with manipulating the psychology of the dieter than anything physiological. Because most people seem to do better when
they handed down specifics from the almighty guru above. That makes them believe in it, and they stick to it, and it works because they stick to it.

As far as I'm concerned, once you get some basics (~1 g/lb protein, sufficient fat/EFA's without too much) down, the rest just won't make the big of a deal in the long run. Find a variety of foods that you enjoy and get close enough most of the time.

Again, excepting certain odd circumstances (like something I'm guines pigging myself on now), counting stuff to the gram or stuff like that never did me an ounce of good more than just getting in shooting distance. I never made any more progress and I certainly wasn't any happier obsessing about it like that.

Yeah, fine, a contest bodybuilder in the last 3 weeks of prep, it matters. That's like 0.1% of the populace. The rest of the world can relax. Get it more or less right on average and I think you're good.

Lyle


Oh and a collection of Lyle's posts(Most of which are older, so they may not necessarily reflect his current views):
http://www.volleyweb.com/lylemcd/


Hope some of that helps.

Blood&Iron
07-29-2002, 09:08 PM
Originally posted by MarshallPenn
Also, two more quickies.

In low-carb to ketosis dieting, is the high fat content of that last late night snack something to worry about? Will it set back progress?

No. To the best of my knowledge, calories are calories, regardless of when they are consumed.



An extension of that, I'm in the 5's on HST, but tonight I'm doing a light weight "active recovery"/cardio workout. Will I need post workout carbs in your opinion, or just keep going until my next carb-up or a refeed?
I ALWAYS have postworkout/postcardio carbs. That's just me, though. It's only one workout, so obviously it's not gonna make a whole f*ck of a lot of difference either way.

MarshallPenn
07-29-2002, 09:47 PM
Hey, just got back from the gym. Gonna read now. I'm sure I'll have to plenty to say when done. Thanks so much for doing that, that was above and beyond the call duty! I really appreciate it!


Ok, still reading here, lots of good stuff! Curious though, he seems to be somewhat of the cal is a cal school, but he talks about the importance of carbs for recovery, the differences when you hit lower BF levels, and most importantly, that low-carb is good for some who are insulin sensitive.

I don't know if you know anything about insulin sensitivity, but if you are in a caloric deficit, what does you insulin sensitivity have to do with anything?

Also, do you know how much muscle should you expect to lose per 10lbs lost on average? I remember reading Lyle say that if you're losing strength, you're doing something wrong. How do you avoid that? Maybe I misunderstood him.

Sorry to bombard you with questions!

Blood&Iron
07-30-2002, 01:07 PM
Originally posted by MarshallPenn

I don't know if you know anything about insulin sensitivity, but if you are in a caloric deficit, what does you insulin sensitivity have to do with anything?

Not entirely sure.



Also, do you know how much muscle should you expect to lose per 10lbs lost on average? I remember reading Lyle say that if you're losing strength, you're doing something wrong. How do you avoid that? Maybe I misunderstood him.

I've never had a problem maintaining or even slightly increasing strength while dieting. If your strength is decreasing anymore than very slightly, you're doing something seriously wrong. And unfortunately, the mere fact that you're maintaining strength(or even increasing it) doesn't necessarily mean you're not losing muscle. As I've said a couple of times before, when I began my diet last time I figured everything was hunky-dory as I was getting pretty decent strength gains. Then I had my bf% tested a month or two in and was aghast to discover I'd lost 4-5lbs of muscle. I'd say the key to avoiding this is not dropping calories too quickly(I figured I was cool as I was still at about maintenance, but the precipitous drop from 4500kcal to 3000kcal caused problems in and of itself. I should've taken the hint from my body, as I felt like I was starving to death at the time). Just keep things gradual. Don't overdo the cardio. EC helps. Take in a fair amount of protein(At least 1g/lb of bodyweight) Don't drop fats too low. Train the same way you normally would. Have regular refeeds when you feel the need. These things should help you avoid losing too much muscle. Personally, I find if I lose more than 2lbs a month I end up losing more muscle than I'd like. I'll probably still try to lose a bunch more weight than that when I start dieting again. But then, I'm a moron. I'm only speaking from personal experince(which is skewed due to my crappy genetics) but I'd say for every ten pounds, you're gonna lose at least 1-2lbs of muscle. This is using the gradual approach over maybe 3-4 months. If you're dropping weight real quickly, it's quite possible that as much as 50% will be muscle(Again, at least in my case--maybe you're not quite a genetically cursed in terms of losing weight).

MarshallPenn
07-30-2002, 01:30 PM
Oh sh*t, well I am definitely doing something wrong, because I have dropped in strength on some exercises, although not all, so that is kind of weird in and of itself.

I would say my incline BP has dropped about 10% since I began dieting. My squat has dropped, but I also think I am going extra rock-bottom these days, so it's hard to measure the difference. In fact on many of my exercises, I find that I just keep slowing my reps down/being extra ridiculous about having good form, so it makes it harder for me to tell if I am getting weaker or not.

Anyhow, all this cutting kind of sucks, b/c I have now decided that I never, ever want to have my BF% over 15% again. Just not worth it in terms of how I look. So, I think I'm in for the slow road.

Blood&Iron
07-30-2002, 01:46 PM
Originally posted by MarshallPenn
Oh sh*t, well I am definitely doing something wrong, because I have dropped in strength on some exercises, although not all, so that is kind of weird in and of itself.

I would say my incline BP has dropped about 10% since I began dieting. My squat has dropped, but I also think I am going extra rock-bottom these days, so it's hard to measure the difference. In fact on many of my exercises, I find that I just keep slowing my reps down/being extra ridiculous about having good form, so it makes it harder for me to tell if I am getting weaker or not.

I've done the same thing many times in the past. I let my form degrade a bit, resolve to improve it, and suddenly I have to reduce all my weights. It really sucked when I went from squatting 275 to 185 on my work set(And I was even going ATF-- just too quickly. This along with some slight rounding in my lower back was causing me problems). Oh, well. Now, I'm pretty fastidious about not compromising form. I was this way originally too--I just went off the path for awhile.



Anyhow, all this cutting kind of sucks, b/c I have now decided that I never, ever want to have my BF% over 15% again. Just not worth it in terms of how I look. So, I think I'm in for the slow road.
Me either. I think I'm about 15-16% now :( I hope I'm not any higher, anyways. I was never able to get below 16% with shorter durations of dieting(2-3 months) but with the slow and steady approach with frequent refeeds, it's not too intolerable. I mostly lose fat, my strength and muscle isn't compromised and I'm not miserable all the time.

Marcel
07-30-2002, 03:18 PM
Wow, excellent links Blood.

The one where Lyle answers a bunch of questions for Monstar is awesome. Also the thread where Bryan talks about 2 day 3 time per week workouts is great.

Kinda pisses me off if in fact a cal is just a cal. I know that when I don't eat 'clean' I don't feel as 'good' as when I eat clean. Might just be phsycological though.

I think my next routine will be HST 6 times a week body split into 2 different days. I'm basically doing that right now but it's not truly 'HST'. Closer to the routine scheme Lyle talks about by not going to failure and once he got 5 reps for the amounted sets he would up the weight slightly.

Totally ace.

MarshallPenn
07-30-2002, 03:37 PM
What's interesting is that some for people, a cal doesn't seem to be a cal, and especially when you're refeeding, a cal doesn't seem to be a cal.

Marcel
07-30-2002, 03:42 PM
Originally posted by MarshallPenn
What's interesting is that some for people, a cal doesn't seem to be a cal, and especially when you're refeeding, a cal doesn't seem to be a cal.

Personally for me a cal doesn't seem to be a cal. I feel better eating low-carbs and then doing a carb-load.

There is an in between time the carb-load and low-carb portion where I just feel awesome and my workouts are out of this world. I will take note of these days.

I haven't done a re-feed(high carbs/1g per lb protein/low fat) since I was doing a CKD and those usually went to hell by saturday afternoon so I can't really comment there.

MarshallPenn
07-30-2002, 03:55 PM
Some people seem to have very stubborn fat that refuses to disappear. I'm not sure where that is explained, but it definitely is a legitimate problem, I think.

Sorry to take up journal space B&I! Thanks again for the awesome links!

Blood&Iron
07-30-2002, 09:08 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
None

DIET

Too lazy today...

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

Comments:
Mediocre. Not utterly horrible, though.

MISC. RECOVERY ISSUES
10 hours

faus
07-31-2002, 10:11 AM
B&I -
Great journal, and congrats on completion of cycle 2 of HST.
I'm still in my first week of 5's, but am debating whether or not to do the negatives. Like you, I figure I'll have to contrive ways of doing some iso-lateral work with the Hammer Strength machines, but I'm not really jazzed about doing that.
The fact that you've decided to bypass the rest of the negatives implies that you're at least somewhat satisified with the results of the cycle as a whole. Do you think that your one week of negatives added anything, either physiologically or psychologically? In the past, it never seemed that I got anything out of negatives except DOMS. Of course, I've never done negatives for two straight weeks, either.
Thanks for the input.

Blood&Iron
07-31-2002, 10:55 AM
Originally posted by faus
B&I -
Great journal, and congrats on completion of cycle 2 of HST.

Thanks.



The fact that you've decided to bypass the rest of the negatives implies that you're at least somewhat satisified with the results of the cycle as a whole. Do you think that your one week of negatives added anything, either physiologically or psychologically? In the past, it never seemed that I got anything out of negatives except DOMS. Of course, I've never done negatives for two straight weeks, either.
Thanks for the input.
Actually, my 2nd cycle of HST was a bit weird. I started the 15's with a more traditional 3x a week full-body routine, while dieting. But I was feeling really burned out on both dieting and the whole body thing, so I switched to bulking and my 'Arnold' routine for the rest of the cycle(10's, 5's and negatives), which was 6x a week, and twice a day on M-W-F(Upper body-am, Leg-pm) I also extended the microcyles to 3 weeks for a couple of reasons I won't go into here. So, I actually did a full two weeks of negatives, but after the first workout of this 3rd week I felt like doing something a little different for my final two workouts(Original intention was to retest some of my maxes, but today's workout kinda went off the rails a bit in that regard) Anyway, my weight has remained pretty constant(Up 2lbs) through the last 6 weeks. But in the last few days, it's jumped 2-3lbs. I'm hoping this is due to the negatives packing on some muscle. I've actually reduced calories a fair bit in the last few weeks, as I near another dieting phase. So, yes, on both cycles I think the negatives have been very worthwhile. As a side note, I have to say I was feeling a bit burnt out after the first few negative only workout until I started taking HMB which Haycock recommends for HST. Most people write it off, and it's a bit expensive to use for a whole cycle, but personally I feel it's well worth it during the negatives.

faus
07-31-2002, 11:10 AM
Originally posted by Blood&Iron

Actually, my 2nd cycle of HST was a bit weird. I started the 15's with a more traditional 3x a week full-body routine, while dieting. But I was feeling really burned out on both dieting and the whole body thing, so I switched to bulking and my 'Arnold' routine for the rest of the cycle(10's, 5's and negatives), which was 6x a week, and twice a day on M-W-F(Upper body-am, Leg-pm) I also extended the microcyles to 3 weeks for a couple of reasons I won't go into here. So, I actually did a full two weeks of negatives, but after the first workout of this 3rd week I felt like doing something a little different for my final two workouts(Original intention was to retest some of my maxes, but today's workout kinda went off the rails a bit in that regard) Anyway, my weight has remained pretty constant(Up 2lbs) through the last 6 weeks. But in the last few days, it's jumped 2-3lbs. I'm hoping this is due to the negatives packing on some muscle. I've actually reduced calories a fair bit in the last few weeks, as I near another dieting phase. So, yes, on both cycles I think the negatives have been very worthwhile. As a side note, I have to say I was feeling a bit burnt out after the first few negative only workout until I started taking HMB which Haycock recommends for HST. Most people write it off, and it's a bit expensive to use for a whole cycle, but personally I feel it's well worth it during the negatives.

Thanks for the reply.
I read your original post on the HST forum regarding HMB, as well as Bryan's comments. If I do the negatives, I may invest in some but I've been taking a minimalist approach to supps for my HST cycle so that I can attribute as much of the results to the HST methodology and not to a new supplement that I'm trying for the first time. Other than the "usual" supps (multi, antioxidants, flax oil, whey, creatine, glutamine), my "new" supplement this cycle was ZMA, which, honestly, I don't think I've noticed much of a difference taking it. It doesn't help me sleep better (I take Valerian Root plus Tylenol has a better affect for me), and I think I would have made my gains without taking it.

rookiebldr
07-31-2002, 11:53 AM
How imperative is it that you stay with the same exercises during the negatives. As indicated above, it is difficult to do some of the same exercises with ISO HS and I suspect that I may have difficulty with some of the others without a spotter. Other then not knowing exactly where your RM might be, with just the negatives, could you not use an estimate? You'd likely know on the first day how close you might be and adjust later.

Blood&Iron
07-31-2002, 12:03 PM
Originally posted by rookiebldr
How imperative is it that you stay with the same exercises during the negatives. As indicated above, it is difficult to do some of the same exercises with ISO HS and I suspect that I may have difficulty with some of the others without a spotter. Other then not knowing exactly where your RM might be, with just the negatives, could you not use an estimate? You'd likely know on the first day how close you might be and adjust later.
Well there are a couple of issues here. Switching to different exercises is probably less than ideal, but I've done it to a certain extent in both my HST cycles due to issues of practicality and safety. One, there are going to be some neuromuscular issues that crop up if you switch to exercises you haven't been performing during the rest of the cycle. If you switch to isolation exercises, though(e.g. switching squats and SLDL's for leg extensions and leg curls) it's not so much of an issue as even beginners can recruit most of their muscle fibers on such movements; there isn't a great deal of inter or intramuscular coordination required. Two, you don't NEED to do the negatives. The other option is just to continue using your 5RM's without increasing them. Also, you can drop exercises that are ill suited to negatives, as I think a reduction in volume is a good idea anyways. So say, your doing incline DB presses, chins, dips, and rows. You can always simply drop the DB presses and rows, and just do the chins and dips which are perfectly suited to negatives. Also, due to fact I don't know my 2RM for most exercises, I start with my 5RM and gradually add weight adjusting to keep the difficulty at a reasonable level. This is one reason I prefer my approach to Haycock's.

Hope that helps.

rookiebldr
07-31-2002, 01:14 PM
Yep that does, thanks. Although, I won't need to do the neg. I am currently planning on them since this is my first cycle and I want to get the most of out a full cycle. I probably should have looked at this aspect of HST in more detail prior to doing my maxes - oh well I will make due. I too did not calc. my 2RM so was planning on progressing on from the 5RM.

Blood&Iron
07-31-2002, 06:33 PM
GENERAL RAMBLINGS
Sorta been pondering what I'll do for my next HST cycle. I'm leaning towards a full-body routine, twice a day three days a week. One set of movments in the morning, and another in the evening. Then cardio twice a day on off days. This is what Haycock says he himself is currently. I might return to my Arnold routine instead, though, as I really enjoyed it. Also, after today I'm thinking about working on deads as something new to spice things ups. We'll see what happens.

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.

Time: 10:40pm-11:45pm

Chins - Supinated Grip
Tempo: 201
Warm-up: none
Work-set: bodyweight+25 x 4
Increment from last session: n/a
5RM: bodyweight+20 X 6

Comments
Quite difficult. Unfortunately, couldn't quite get number 4.

Incline HS Press
Tempo: 201
Warm-up: none
Work sets: 270 x 3
Increment from last session: n/a
5RM: 250 x 5

Comments:
Last time I tried three plates a side, I only got 2 reps so this is some improvement. Not quite what I was hoping for, however. Really thought I was gonna hit 5. It is hypertrophy specific training, so I guess I shouldn't be surprised. Bah.

Seated Row
Tempo: 201(x)
Warm-up: none
Work sets: 250 x 5
Increment from last session: n/a
5RM: 250 x 5

Comments
Okay. Nothing special, though. I probalby could've hit 270 or even 315 with the (non-extreme) ROM I was using. I dunno.

Dips
Tempo: 201
Warm-up: none
Work sets: bodyweight+80 x 2 + 4 negs.
Increment from last session: n/a
'5RM': bodyweight+70 x 4

Comments:
Really expected to hit 4 or 5 reps. I added the negatives to make up for it.

Machine Pullovers
Tempo: 201
Warm-up: none
Work sets: 225 x 5
Increment from last session: n/a
5RM: 225 x 5

Comments:
Exactly the same as the last workout of the 5's(including brining my head forward off the pad to get the last rep)

Incline Flyes
Tempo: 202
Warm-up: none
Work sets: 40's x 5
Increment from last session: n/a
5RM: 60's x 5(with crappy form)

Comments:
Quite easy. There was a bit of debate on the proper performance of these in the training forums. I really don't understand those who espoused doing these with arms straight as the strain on the arms would be tremendous. That said, it's easy to cheat. I use an extremely (perhaps excessive) ROM until the DB's are well several inches lower than my head. I do the 'hugging a tree' version, with a moderate bend in my arms but it is not at all a pressing motion.(Though with the 60's there that was the problem with my form)

Deadlifts
Tempo: 11X
Warm-up: 145 x 5, 235 x 4
Work sets: 325 x 1
Increment from last session: n/a
5RM: ???

Comments:
Never really done regular deadlifts with any consistency. Probably only two or three times for high reps(15-20). They never felt comfortable. But I really think that my body is ill-suited to squatting, and I dislike the leg press at my gym immensely. Both I think are bad news for my lower back. On the spur of the moment, I decided to give deadlifts another shot. Watched my form in a mirror to my side for the set with 135. Seemed quite solid, but I didn't have my Stuart McRobert book on form(Someone is currently borrowing it). I may have someone double check it. I think I might have let my lower back lose its arch on the single--bad. Considering that I've never really put effort into these and am not used to the movement, I think I could hit 315 x 5 at least by the end of my HST cycle. Maybe more. I might be being overly optimistic, though. Don't like the idea of 'exploding' off the floor. Previously when I did these I used a very slow, controlled pull which is probably why they felt impossibly uncomfortable.

Hammer Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work sets: 200 x 5
Increment from last session: n/a
5RM: 190 x 5

Comments:
Fairly easy. Think I probably could of gotten 5 even with 210.

Preacher Curl
Tempo: 202
Warm-up: none
Work sets: 90 x 4
Increment from last session: n/a
(BB Preacher Curl) 5RM: 90 x 4

Comments:
Quite difficult.

Tricep Pushdown
Tempo: 201
Warm-up: none
Work sets: 180 x 3
Increment from last session: n/a
5RM: 180 x 5

Comments:
When I did 180 x 5, I hadn't done any compound work previously(My arms had their own day). Hence the loss of two reps. Fairly difficult.


Overall Comments:
This workout was sorta here and there. Didn't go in with any real plan of attack, so the intensity was a bit off. Just never zoned in. Not horrible, though.


DIET

5:00am: 2 cups skim milk, 750mg HMB(24g carbs/0g fiber, 16g protein, 0g fat)

9:00am: Bagel, 1 tbsp light margarine, 8oz milk, 1g ester-C, 400IU vitamin E, 1 multi(64g carbs/3g fiber, 17g protein, 8g fat)

10:15am: 22g whey, 5g glutamine peptide, 5g BCAA's, 1g HMB, 250mg ALA, 25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

10:30am-11:30pm: 1 bottle Gatorade, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

11:40pm: 1 serving Surge, 5g glutamine peptide, 5g BCAA's, 500mg ALA, 3g CLA, 1g ester-C, 400IU vitamin E(50g carbs/0g fiber, 25g protein, 4.5g fat)

1:30pm: 1 bagel, 1/2 Low-carb Lean Body MRP, 4oz Vanilla Coke, 5g fish oil(68g carbs/3g fiber, 30g protein, 9g fat)

3:30pm: 1 bagel, banana, 1/2 Low-carb Lean Body MRP, 5g fish oil, 500mg HMB(78g carbs/7g fiber, 30g protein, 9g fat)

6:15pm: Taco Bell--Grilled Stuft Burrito, Chicken Baja Gordita, 3g CLA(103g carbs/13g fiber, 43g protein, 56g fat)

10:00pm: Low-carb Lean Body MRP, 2 cups skim milk, 1g magnesium, 750mg HMB, 10g fish oil(36g carbs/0g fiber, 58g protein, 12g fat)


Totals:
Calories: 3848kcal
Carbs/Fiber: 461g/26g
Protein: 276g
Fat: 100g

Comments:
Not too bad. Bit low in calories, though.

MISC. RECOVERY ISSUES
8.5 hours.

MarshallPenn
07-31-2002, 07:10 PM
I just started doind deads. I throw them in as singles, and I do some speed work with them during the 15's. Works out well. I always do SLDL at each workout after my squats (which gets my back nicely warmed up!), although, sometimes I do leg curl instead.

Blood&Iron
07-31-2002, 07:22 PM
Originally posted by MarshallPenn
I just started doind deads. I throw them in as singles, and I do some speed work with them during the 15's. Works out well. I always do SLDL at each workout after my squats (which gets my back nicely warmed up!), although, sometimes I do leg curl instead.
I've done SLDL's quite consistently until recently. If I do do regular deadlifts, it'll be with normal HST progression scheme. They'll basically be in place of squats/leg press.

Blood&Iron
08-01-2002, 10:38 PM
GENERAL RAMBLINGS
Here's some stuff that's gonna figure into my next HST/cutting cycle...

Bryan Haycock's current routine while dieting:

Originally posted by Bryan Haycock to the HST forums
Here's mine currently.

AM
Squat
Incline Bench
T-bar row (supported)
Calf (straight leg)
Lateral raises
Bent over laterals
EZ curls
Tri extensions

PM
Leg curl
Leg extension
Millitary press (lowering no further than top of head)
Chins
Dips
Lateral raises
lying rear delt raises (lie on bench on your side)
DB curl
Tri extension
calf raise

I warm up on the bike for at least 6 minutes with a lot of resistance (break a sweat). I do 2 "work sets" after an adequate warmup on each exercise. On off days I do cardio for 20 minutes twice per day, while I'm dieting anyway.

BTW, I'm dieting very low carb during the week and carbing up on the weekends.


Link to a thread discussing Bryan's guidelines for maximizing muscle growth, including twice a day full-body workouts as in the above example:
http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?s=3d49717a596bffff;act=ST;f=2;t=324;hl=maximizing+hypertrophy;st=0


Lyle McDonald on how to beat 'invincible fat':

Originally posted by Lyle McDonald to the Ketogenic Diet Forum
on 07/16/2002 04:57 lyle wrote:
Without going into the brutally long and complicated mental machinations that led me to this (and I'm still working on the overall scheme, but you can be a guinea pig), here's my current thoughts on how to approach it.

First and foremost, this is one of the places where morning/pre-breakfast cardio is probably crucially important.

An hour or two before cardio, take 200 mg caffeine (vivarin) with 1-3 grams of L-tyrosine (NO ephedrine).

there are two segments to the cardio.
The first segment is for mobilization, to get those stubborn fatty acids out of the fat cell.
The second segment is the oxidation part, to burn them off in the muscle.

For the first segment of the cardio, use a machine that you don't normally use. So if you normally do the treadmill, do the first segment on the stairmaster or bike or something. Just make it different.

First segment:
warmup: 3-5 minutes
go hard: 5-10 minutes. I mean hard, as hard as you can stand for the entire time. This will NOT be fun on lowered blood glucose. I've considered putting intervals here but haven't found the data I need to make up my mind. If you do intervals, go somethign like 5X1' all out wiht 1' break (10' total intervals)

Rest 5', just sit on your butt, drink water, try not to puke.

Go to your normal cardio machine. Do at least 30 minutes at moderate/high moderate intensity (below lactate threshold but decent intensity). I'd say 45' maximum here but I'm still making up my mind and looking at data.

Go home, an hour later, have a small protein meal (25-50 grams or so). No dietary fat.

2-3 hours later, go back to normal diet eating.

Your daily calories shouldn't be any different than they were already, they are just distributed differently, you only have 100-200 after cardio, and then the rest afterwards.

I'd do that maybe 3 days per week to start, lemme know what happens.

Lyle


The reasoning behind the above idea:

Originally posted by Lyle McDonald to the Ketogenic Diet Forum
on 07/24/2002 07:27 lyle wrote:
Someone emailed me and asked a simliar question (also why I said to avoid E). Thankfully, I saved what I sent to them so here's the underlying reasoning:

***
These two are the same answer: To get stubborn fat mobilized, you have to overcome fairly severe resistance in terms of both blood flow and lipolysis, this requires very high concentrations of catecholamines (adrenaline/noradrenaline). Sadly, jacking up levels of catecholamines (necessary for mobilization) limits burning in the muscle which is why you follow the high intensity with low intensity.

Basically, you jack up levels to get the fat mobilized, and then let them fall so that the fatty acid can be burned in the muscle.

I ahve a study showing that E before intense activity lowers the catecholamine response, that's the reason for avoiding it. Studies also show a lower than normla catecholamine response as people adapt to a given type of cardio; doing a different machine will result in a higher catecholamine response than you'd other wise get.

***

That's why. ;)

Lyle


EXERCISE
Nope.

DIET

10:00am: 1 bagel, 1 tbsp lite margarine, Low-carb Lean Body MRP(64g carbs/4g fiber, 53g protein, 14g fat)

12:30pm: 750mg HMB

1:00pm: 1/2 Low-carb Lean Body MRP, bagel, 5g fish oil, 8oz OJ(85g carbs/4g fiber, 32g protein, 11g fat)

3:30pm: 1/2 Low-carb Lean Body MRP, bagel, 5g fish oil, 8oz OJ(85g carbs/4g fiber, 32g protein, 11g fat)

6:00pm: 2 Optipro Bars, 3g CLA(80g carbs/2g fiber, 40g protein, 15g fat)

8:30pm: Wendy's--Grilled Chicken Sandwich, Broccoli and cheese baked potato, 3 cookies, 3g CLA(145g carbs/11g fiber, 33g protein, 29g fat)

11:00pm: 1 Optipro Bar, 4oz beef jerky, 5g fish oil(58g carbs/1g fiber, 78g protein, 13g fat)

12:00am: 4 Little Debbie Zebra Cakes, 2 cups skim milk(116g carbs/2g fiber, 20g protein, 32g fat)

Totals:
Calories: 4809kcal
Carbs/Fiber: 633g/28g
Protein: 288g
Fat: 125g

Comments:
If not for my little tryst with Little Debbie, everything woulda been cool. But she was just too tempting.

MISC. RECOVERY ISSUES
9 hours. Had to force myself to get up, though. Could've used another hour. Traps are pretty sore from the deadlifts yesterday too--I never get sore(It's cuz I 'exploded'. Ayeeeee.)

Blood&Iron
08-02-2002, 10:47 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.

Workout

[Deadlifts
Tempo: 11X
Warm-up: none
Work sets: 135 x 10(w/o straps), 135 x 15(w/straps)
Increment from last session: n/a

Comments:
Okay, so I'm still trying to decide what I'm gonna do for my next HST cycle. I was planning on adding in deadlifts in place or at least alternating with leg pressing. I started the first set without really thinking about things. It was fine, but on rep ten the bar simply fell out of my hands as I tried to pull it from the floor(I don't use a mixed grip, nor am I allowed chalk at my gym). I was actually somewhat drained by that first set, but I rested only about two minutes, put on my straps, and started up again. Form was quite solid, except that my knees bowed in slightly toward the end of the set. This is something I will have to watch. My butt and torso were rising at the same speed, though, I had an arch in my back, my shoulders pinced together. All that good stuff. I was also scraping against my shins a little, but I think with practice and maybe a little baby powder, that shouldn't be a problem. After I finished, though, I thought I was going to collapse. My legs were burning, and I could barely catch my breath. I did a few reps of Radar chest pulls, and waited a moment before moving on. Actually, I was surprised by how difficult this set was, as my 15RM squat was 145. Obviously, when squatting I go down a good bit farther. I think part of the difficulty was due to the initial set of 10 and the minimal break I took. I'm fairly certain that if fresh, I could hit 155 for 15.

Chins - Supinated Grip
Tempo: 201
Warm-up: none
Work-set: bodyweight-70 x 13

Comments
My previous 15RM was -80(and that was at a weight of 200lbs), but I figured I could pull this off with 10lbs more. I was wrong. Rep 13 wasn't pretty. There was no way I was gonna get #14. I'll stick to -80 as my 15RM.

Dips
Tempo: 101
Warm-up: none
Work sets: bodyweight-60 x 15

Comments:
Had to wait awhile while some woman, who jumped on this machine between my sets, to do her 5 supersets of 2 inch ROM chins and dips. Actually, this was probably good as I got a bit of a break. I was still pretty hit up from the deads, and the high rep chins didn't help matters.

Hammer Strength Low Row
Tempo: 201(x)
Warm-up: none
Work sets: 140 x 10

Comments
On ths spur of the moment, I switched to this from my normal seated row. Not sure if I like it better or worse. It was about the same level of difficulty. Cheated a bit on the last rep.


Hammer Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work sets: 110 x 15

Comments:
Final 2-3 reps were VERY difficult. Last rep was excruciating. But I got it. Good 10lbs more than my previous 15RM. I'm happy.

Incline Curl
Tempo: 101
Warm-up: none
Work sets: 20's x 15

Comments:
VERY difficult. Last few reps were brutal. But, this is just a repeat of my previous 15RM.

Overall Comments:
After the deads, I sorta felt like packing it in and heading home. I could barely hold on to my workout towel, or write down my reps in my training log. I was sort of stumbling around the gym for the next twenty minutes. When I finally finished, I had to sit down for a little while as I was seriously worried I might spew. Ah, reminds me of the good ol' days. I think the fact I've been doing low reps exclusively for almost 6 weeks, and no cardio whatsoever are what conspired to make this workout such an ass-kicker. I'm also having to reevaluate my plans for my next HST cycle. I was planning on doing two whole body workouts a day on M-W-F as explained in my previous journal entry. I'd though I'd do deadlifts and then a whole bunch of other stuff in the morning. I'm really gonna have to prune the morning workout, though, as the 15 rep deadlifts are just too draining to do all that much else. Granted, I won't be working at my maxes as I was today, but I still think I'm gonna have to use a McRobert-ish like workout in the morning. I'll pack all the extra foo-foo stuff into the evening workout, when I'm just gonna do leg extensions and leg curls for my legs.


DIET

I'm skipping this for the next week I think, as I'm back in strategic deconditioning; I like to use SD to just relax and step back from all things bodybuilding.


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

Comments:
My mistress Little Debbie again had her way with me...

MISC. RECOVERY ISSUES
8 hours.

rookiebldr
08-03-2002, 09:05 AM
This fascination with Little Debbie's is interesting. I might have to look for them and try one just to truly understand the experience.

Well done on the deads. It is definitely one of the reasons I'm avoiding them on my first HST cycle. I would like to put them back in later once I get a handle on the level of intensity with the full body routine.

Blood&Iron
08-03-2002, 09:11 AM
Originally posted by rookiebldr
This fascination with Little Debbie's is interesting. I might have to look for them and try one just to truly understand the experience.

They're not that special. Like Hostess, except better--and cheaper. I had to go to the grocery store yesterday, and wanted a Star cake, but they don't sell them individually, so I had to buy a whole box. I thought about just tossing the rest, but I couldn't bring myself to do it. So yesterday, I sorta got carried away and polished off the rest of them.



Well done on the deads. It is definitely one of the reasons I'm avoiding them on my first HST cycle. I would like to put them back in later once I get a handle on the level of intensity with the full body routine.
I still may ditch them. I'm not completely decided yet. I may go with squats or the leg press, instead.

Blood&Iron
08-03-2002, 11:57 PM
GENERAL RAMBLINGS
Well, finally, my answers to the WBB roundtable have seen the light of day. Being an anal-retentive perfectionist, I have to clarify that a number of mistakes present there weren't in the version I submitted, e.g. creatine being capitalized, some subject/verb agreements issues(ex. prohormones is, etc) and the weird formatting. The excessive and, occasionally incorrect, punctuation was all me, though. I was kinda hoping that would get fixed. It's obvious at a glance that I REALLY like commas, hyphens, and parenthetical comments. I need an English teacher to smack me upside the head for that crap. Also, there is no one to blame for the verbosity in my answers but me. Seeing others' answers makes me think I got a bit carried away. Oh well. It was my first time. Hopefully I'll do better next time.

*** You have me to thank. I was rushed so I apologize for the errors in your grammar and the Creatine was another mistake on my part. I sorta realized this after i had done some editing. I figured it wasn't huge deal and it would probably go unnoticed.
I was wrong. Also the answers were perfect in terms of content and length.

The_Chicken_Daddy
08-04-2002, 07:44 AM
I actually thought your parts (and the entire roundtable on a whole) were rather spiffing.

Blood&Iron
08-04-2002, 10:46 AM
Originally posted by The_Chicken_Daddy
I actually thought your parts (and the entire roundtable on a whole) were rather spiffing.
Thanks.

Blood&Iron
08-04-2002, 09:00 PM
GENERAL RAMBLINGS
Another empty entry...

EXERCISE

Strategic Deconditioning Day 2

DIET

Food.

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

Comments:
Only ate four meals(Though I was only up 11 hours out of the day). No food around the house, and I'm out of MRPs.

MISC. RECOVERY ISSUES
9 hours.

Marcel
08-05-2002, 12:33 AM
Originally posted by Blood&Iron
GENERAL RAMBLINGS
Another empty entry...

Comments:
Only ate four meals(Though I was only up 11 hours out of the day). No food around the house, and I'm out of MRPs.


:cry:

MonStar
08-05-2002, 12:40 AM
Damn B&I you sure do shoot for a lot of sleep every night. I usually get 7-8 hours pretty much. No more and no less, generally.

Blood&Iron
08-05-2002, 08:54 AM
Originally posted by MonStar
Damn B&I you sure do shoot for a lot of sleep every night. I usually get 7-8 hours pretty much. No more and no less, generally.
I feel tired and have a hard time concentrating if I don't get at least 9 hours or so. I don't plan a set number of hours of sleep. I just go to bed and whenever I wake up, that's how much sleep I get.

Blood&Iron
08-05-2002, 09:12 PM
GENERAL RAMBLINGS
I just have a little HSN Driver, so I decided to pick up some Met-Rx at the grocery store. Haven't tried Vanilla before--don't know why. Nice change of pace. Really tastes great IMO.

EXERCISE

Strategic Deconditioning Day 3

DIET

11:00am: 2 cups raisin bran, 2 cups skim milk, 1 scoop HSN Driver(117g carbs/18g fiber, 40g protein, 5g fat)

1:00pm: gyro, 1 Balance bar, 6g fish oil(82g carbs/6g fiber, 44g protein, 42g fat)

3:30pm: 1 Balance bar, 1 apple, 6g fish oil(44g carbs/4g fiber, 15g protein, 12g fat)

6:00pm: 6oz sushi, 1 scoop Met-Rx Protein Plus, 1 cup skim milk, 1oz dried dates(100g carbs/6g fiber, 50g protein, 15g fat)

7:30pm: 2oz dates, 1 scoop Met-Rx Protein Plus, 1 cup skim milk, Thai satay chicken and rice, 6g fish oil(135g carbs/9g fiber, 56g protein, 19g fat)

11:00pm: 2 cups skim milk, 2 scoops Met-Rx Protein Plus, 6g fish oil, 500mg magnesium(29g carbs/0g fiber, 72g protein, 8g fat)

Totals:
Calories: 4045kcal
Carbs/Fiber: 507g/43g
Protein: 277g
Fat: 101g

Comments:
Decided to do this today. Pretty solid.

MISC. RECOVERY ISSUES
10 hours.

Blood&Iron
08-06-2002, 08:45 PM
GENERAL RAMBLINGS
No.

EXERCISE

Strategic Deconditioning Day 4

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

Comments:
Okay.

MISC. RECOVERY ISSUES
7 hours.

rookiebldr
08-06-2002, 09:34 PM
Hard to make Strategic Deconditioning sound exciting, eh. Have you decided on how many days you are going to decondition?

Blood&Iron
08-07-2002, 09:46 AM
Originally posted by rookiebldr
Hard to make Strategic Deconditioning sound exciting, eh. Have you decided on how many days you are going to decondition?
Maybe I should go rob a liquor store or somethin' to add some excitement to things.

I generally go with 9--the weekend after my last workout and the following week. More for convenience than anything.

Blood&Iron
08-07-2002, 10:00 PM
GENERAL RAMBLINGS
I tried, but I really have nothing interesting to say. Oh well...


EXERCISE

Strategic Deconditioning Day 5

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

Comments:
Fairly decent.

MISC. RECOVERY ISSUES
9 hours.

Marcel
08-09-2002, 12:49 AM
*booooooooooring*

*hands Zac an ultimate cheeseburger*

A cal is a cal!!! hooray!!!

Blood&Iron
08-09-2002, 09:40 AM
Originally posted by Marcel
*booooooooooring*

*hands Zac an ultimate cheeseburger*

A cal is a cal!!! hooray!!!
Huh? You been mixing MD-6 and alcohol again?

Blood&Iron
08-09-2002, 09:42 AM
GENERAL RAMBLINGS
No one even noticed that I forgot to do this yesterday. First time ever--other than when the site has been down. My entries are so bereft of anything interesting during SD, I suppose I shouldn't be surprised. Still, I think I'm getting misty-eyed...

EXERCISE

Strategic Deconditioning Day 6

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

Comments:
Pretty mediocre. Low on protein.

MISC. RECOVERY ISSUES
7 hours.

ericg
08-09-2002, 10:41 AM
why are u behind a month? or did i miss something

Blood&Iron
08-09-2002, 11:12 AM
Originally posted by ericg
why are u behind a month? or did i miss something
Ooops. I'm an idiot and have been using the wrong number for the month.

rookiebldr
08-09-2002, 11:52 AM
Originally posted by Blood&Iron
GENERAL RAMBLINGS Still, I think I'm getting misty-eyed...


There there now... tuttut :D :D At least now you had something to say!!

Marcel
08-09-2002, 06:10 PM
Originally posted by Blood&Iron

Huh? You been mixing MD-6 and alcohol again?

Alcohol? What is that? :D

I know better than that...tuttut

Blood&Iron
08-09-2002, 09:59 PM
GENERAL RAMBLINGS
Still trying to decide whether I'm gonna go back to my 6-day a week Ahhhnold routine which is the most fun I've ever had on a routine, or do twice a day, full body workouts with cardio on off days. Guess we'll see what happens.

EXERCISE

Strategic Deconditioning Day 7

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

Comments:
Sh*t. Low on protein and carbs, high on fat. Too few meals and I hit a couple of fast food places. Had a bunch of cookies and a Butterfinger too. I figure I got 2 more days of not worrying about stuff before my dieting begins. I may as well enjoy it.

MISC. RECOVERY ISSUES
8 hours.

rookiebldr
08-09-2002, 10:14 PM
Originally posted by Blood&Iron
GENERAL RAMBLINGS
Still trying to decide whether I'm gonna go back to my 6-day a week Ahhhnold routine which is the most fun I've ever had on a routine, or do twice a day, full body workouts with cardio on off days. Guess we'll see what happens.



Ahhhnold, Ahhnold, Ahhnold. If this was working before, it would be hard to resist doing it again - bulking or not.


Originally posted by Blood&Iron
Comments:
... Butterfinger too.

Chocolate bars yumyum - oh that's what I should have had during deconditioning. Somehow, chocolate protein bars just doesn't cut it.

Blood&Iron
08-09-2002, 10:22 PM
Originally posted by rookiebldr


Ahhhnold, Ahhnold, Ahhnold. If this was working before, it would be hard to resist doing it again - bulking or not.

You can't imagine how right you are...

TMan
08-10-2002, 11:39 AM
B&I, I've been lurking for the past few months and checking out you journal. I doubt if you remember, but you PM'ed me at the HST forums several months back and suggested I check out your journal. I just wanted to comment and say that your journal is great! I've enjoyed keeping up with it and love reading your HST experiences.

Blood&Iron
08-10-2002, 12:08 PM
Originally posted by TMan
B&I, I've been lurking for the past few months and checking out you journal. I doubt if you remember, but you PM'ed me at the HST forums several months back and suggested I check out your journal. I just wanted to comment and say that your journal is great! I've enjoyed keeping up with it and love reading your HST experiences.
Yeah, I remember. Good to see you over here.

Thanks for the compliments, btw.

Blood&Iron
08-11-2002, 12:38 AM
GENERAL RAMBLINGS
I'm hoping to get my bodyfat tested tomorrow, take some measurements, and maybe have some pictures taken for 'before' shots. Only problem is I feel fat, and I'm not too keen on being in front of a camera. Oh well.

EXERCISE

Strategic Deconditioning Day 8 - Only one day to go.

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

Comments:
Pretty mediocre.

MISC. RECOVERY ISSUES
9 hours.

Blood&Iron
08-11-2002, 10:17 PM
GENERAL RAMBLINGS
Was too busy with stupid ass, job search sh*t to even figure out what I'm gonna do tomorrow for my routine. I'm planning on doing 2x a day workouts. Morning should be:

Deadlifts
Some form of machine bench press
Some form of machine row
Some form of lateral

Plus maybe another exercise or two.

Diet is gonna be about:
200g protein
400g carbs
100g fat
3300kcal

At least to start. Refeeds when necessary(Probably every 5 day or so) Gonna keep them a bit more moderate and infrequent than last time. Also gonna be using leptigen and EC.

EXERCISE

Strategic Deconditioning Day 9

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

Comments:
Mediocre.

MISC. RECOVERY ISSUES
9 hours plus 1 hour nap.

MarshallPenn
08-12-2002, 12:26 AM
B&I - 3300 cals while dieting! Holy cow -- I gain on that!

Anyway, thanks for the advice, I'll get back to you tomorrow, but I thought I'd give you a break from my ramblings for a day. ;-)

Blood&Iron
08-12-2002, 06:03 AM
Originally posted by MarshallPenn
B&I - 3300 cals while dieting! Holy cow -- I gain on that!

That's just to start. I've been trying over the past 4-5 weeks to gradually reduce my calories from where they were while using One, which was about 5000. Last time I dieted, I immediately went from 4500kcal to 3000kcal, figuring I'd be fine as I was still at around maintenance. I think that, and the associated drop in leptin, was largely responsible for the inordinate amount of muscle loss I suffered. So this time I'm trying to play it safe. Technically, the above number is probably at or slightly above maintenance for me. I'm guessing I'll probably still lose 5-6lbs the first week(Though, I'm hoping I don't.)

MarshallPenn
08-12-2002, 07:01 AM
Maybe that was my problem, I dropped cals too quickly. How much muscle did you lose, and how did you get your leptin levels back on track?

MarshallPenn
08-12-2002, 07:37 AM
You know, I had another interesting idea. Maybe not a good one, but perhaps it would be better to drop weight faster and lose some muscle in the process, then get back to bulking sooner. Better to spend more time in an anabolic state. Any validity to this? You yourself I believe have commented on how you add muscle back quickly after dieting.

Blood&Iron
08-12-2002, 10:43 AM
Originally posted by MarshallPenn
Maybe that was my problem, I dropped cals too quickly. How much muscle did you lose, and how did you get your leptin levels back on track?
Well, I was even having refeeds when I started the diet. Two days of dieting at 3000kcal, then a day long refeed of about 4000kcal. Nor was I doing cardio. And my bodyfat was around 18%. Still in the first two months of this I lost around 6-7lbs of lean mass(Although, I didn't realize it as I was gaining strength during this period). I never had my leptin levels tested so I can't say it was that for sure. But it seemed to level off when I changed my refeed frequency(increased duration and decreased frequency), and further improved when I switched to HST, changed my EC dosages, and did a few other things.

Blood&Iron
08-12-2002, 10:46 AM
Originally posted by MarshallPenn
You know, I had another interesting idea. Maybe not a good one, but perhaps it would be better to drop weight faster and lose some muscle in the process, then get back to bulking sooner. Better to spend more time in an anabolic state. Any validity to this? You yourself I believe have commented on how you add muscle back quickly after dieting.
This is what I've tended to do in the past due to impatience. What ends up happening is that I keep losing and gaining the same muscle. Two step forward, two steps back. I intended to be slow and steady during this past bulk, so I didn't force-feed myself as I have at times in the past(At one point I was up to 6,000kcal a day) but I decided I should at least eat when I was hungry. This still resulted in pretty rapid weight gain, although not too, too much fat--more than I wanted, though.

rookiebldr
08-12-2002, 12:25 PM
Originally posted by Blood&Iron
GENERAL RAMBLINGS Only problem is I feel fat, and I'm not too keen on being in front of a camera. Oh well.


This sounds pretty familar. ;) What I esp. don't like about my pictures is that it never shows what I see. Some how, in my mind, I can block out the some of the bad aspects, but in the picture it all just stares right out at you. :eek:

Good luck on your next round of HST.

Blood&Iron
08-12-2002, 12:49 PM
Originally posted by rookiebldr


This sounds pretty familar. ;) What I esp. don't like about my pictures is that it never shows what I see. Some how, in my mind, I can block out the some of the bad aspects, but in the picture it all just stares right out at you. :eek:

Exactly. But I'll probably put one up pretty soon anyways--the last pic I put up was from almost a year ago. Hopefully I'll have some pics taken of my fat ass tonight or tomorrow. I fear that they won't show much improvement. I guess we'll see.



Good luck on your next round of HST.
Thanks.

Blood&Iron
08-12-2002, 09:36 PM
GENERAL RAMBLINGS
Saw some black dude load up 405 in the power rack. I was expecting some half-ass 2 inch ROM squat, but the guy manhandled the weight. Picture perfect form. He went well below parallel. Tempo was about 101. Didn't even look like it was hard for him. He hit a good 5-6 reps at least(Didn't see thw whole set) And to top it all off, the guy is about 6'4'' and long-limbed so he's completely ill-suited to squatting. His leverages are horrible. The funniest thing is I've seen this guy before. He's got a pretty decent upper body, but his legs are downright spindly. Smaller than his arms. I sorta laughed at him figuring he didn't even train legs. Shows how much I know.


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.

AM Workout: 10:00am-10:35am

Deadlifts
Tempo: 111
Warm-up: none
Work sets: 95 x 15(w/ straps)
Increment from last session: n/a
15 RM: 135 x 15(dunno how accurate this is, though)

Comments:
Quite easy, although when I finished I realized my legs were pretty fried. Couple of form issues: my legs were bowing in very slightly.tuttut Also, I was a bit worried about using an excessive ROM here since the 25lb plates are a fair sight smaller in diameter than 45lb plates. I had thought about brining in some towels so that the bar was a little higher from the ground but decided to say '**** it'. It was hard to see in the mirror to my side, but I think I maintained the arch in my back quite well. Reasonably slow on the concentric which I wanted. Only other problem was scraping the bar against my knees(although this was pretty minor, just annoying), and bending my arms slightly, which is hard not to do with this light a weight. Otherwise, I think my form was pretty solid. Leg AND torso rose simultaneously. Don't think I did any corkscrewing(pushing unequally through my two feet) which I tend to do. My feet were slightly less than shoulder width apart. My arms could've bit a bit farther out, though. This is definitely a work in progress.

incline DB Press
Tempo: 212
Warm-up: none
Work-set: 25's x 15
Estimated 15RM: 50's x 15
Increment: n/a

Comments
Slightly difficult. Switched back to this from the HS Incline for a change of pace. Plus I don't know my 15RM on the HS machine. Good peak contraction.

Hammer Strength Low Row
Tempo: 101
Warm-up: none
Work sets: 50 x 15(w/ straps)
Estimated 15RM: 90 x 15
Increment: n/a

Comments:
Fairly difficult. Performed these underhanded. I've never used this machine, but figured it was time to give the HS Iso Row a break. I'm slightly weaker on this machine, but only tested my 10RM. It was close to my 10RM on the Iso Row, so I'm pretty much using the same numbers.


Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 8's x 15
Increment: n/a
Guess 15 RM: 12's x 15

Comments:
Easy. A bit of discomfort in my elbows,though, as I kept them completely straight and I think I normally have an almost imperceptible bend in them. I'll make sure I fix this next time.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work sets: 35 x 15
Estimated 15RM: 65 x 15
Increment: n/a

Comments:
Good burn. Pretty excessive ROM. Arms a good 5-6 inches behind my back. I reduce this gradually as a matter of necessity as I approach my RM.

Incline Curl
Tempo: 212
Warm-up: none
Work sets: 10's x 15
15RM: 20's x 15
Increment: n/a

Comments:
Very easy. No great burn or anything either.

Pronating Decline DB Extension
Tempo: 212
Warm-up: none
Work sets: 10's x 15
Guess 15RM: 20's x 15
Increment: n/a

Comments:
Left tricep was dying, but the right had no problem. Either there's a signficant strength imbalance or I perform the exercise slightly differently with different arms. Or both.

calf raise--performed on incline leg press
Tempo: 212
Warm-up: none
Work sets: 50 x 15
15RM: 87.5 x 15
Increment: n/a

Comments:
Fairly difficult. Feet were cramping up a bit near the end.

Overall Comments:
Workout took about 35 minutes. Was slightly difficult, but not nearly as bad as I'd thought it'd be. I was expecting the deads to kill me, but they weren't nearly as bad as last time--probably because then I essentially performed a 25rep set(10reps, 30s rest, then 15 more reps) Fun. It's good to be back.

PM Workout: 5:15pm-5:55am

Assisted Chins
Tempo: 212
Warm-up: none
Work sets: -120 x 15
15 RM: -70 x 15
Increment from last session: n/a


Comments:
Fairly difficult. I was expecting this to be pathetically easy as it has been previously, but perhaps due to my morning workout, the contractions in my lats were almost painfully hard. I've really felt nothing like this before. It was great. Felt almost nothing in my arms. Awesome burn.

Dips
Tempo: 212
Warm-up: none
Work-set: -110 x 15
15RM: -60 x 15
Increment: n/a

Comments
Easy. Felt this primarly in my triceps and front delts, unfortunately. Not much of a burn.

Lying Rear-Delt Raises
Tempo: 101
Warm-up: none
Work sets:
Right: 8 x 15
Left: 8 x 15
Guess 15RM: 15 x 15
Increment: n/a

Comments:
Easy with the right arm. Fairly difficult with the left.


Hammer Strength Behind-the-neck-Press
Tempo: 212
Warm-up: none
Work sets: 60 x 15
Increment: n/a
15 RM: 110 x 15

Comments:
Easy. Only so-so concentration and burn.

Preacher Curl
Tempo: 212
Warm-up: none
Work sets: 25 x 15
Guess 15RM: 60 x 15
Increment: n/a

Comments:
Easy, but awesome burn. Great peak contraction.

Tricep Pushdown
Tempo: 211
Warm-up: none
Work sets: 90 x 15
Guess 15RM: 130 x 15
Increment: n/a

Comments:
Quite difficult. Think I overestimated my RM here. I'll probably keep this here next workout.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 25 x 15
15RM: 50 x 15
Increment: n/a

Comments:
Very easy. Decent concentration.

Hammer Strength Seated Curl
Tempo: 212
Warm-up: none
Work sets: 35 x 15
Guess 15RM: 60 x 15(Think this may be low)
Increment: n/a

Comments:
Horribly easy. I was actually having problems keeping the arm from flying up even when I was moving fairly slowly. Good peak contraction, though, which made it very slightly challenging.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 50 x 15
Guess 15RM: 70 x 15(may be high)
Increment: n/a

Comments:
Appalingly difficult. I was having a horrible time here with lactic acid buildup. I think the sheer size of my legs causes them to produce a tremendous amount of the stuff. I could barely walk after I got off.

Calf raise--performed on incline leg press
Tempo: 212
Warm-up: none
Work sets: 50 x 15
15RM: 87.5 x 15
Increment: n/a

Comments:
Much easier than it was in the morning. I probably performed my reps slightly differently or with a faster tempo.

Power Crunch
Tempo: 212
Warm-up: none
Work sets: 25 x 15
15RM: 45 x 15
Increment: n/a

Comments:
Just right. Abs contracted and wouldn't uncontract for awhile after I got off the thing, though.

Overall Comments:
Gym was packed so while this workout should've taken about 30 minutes, it ended up clocking in at about 50-55minutes. Not too bad, though.

DIET

8:00am: 1 cup Shredded Wheat, 1 tbsp Splenda, 1.5 cups skim milk, 1 scoop Met-Rx ProteinPlus, 5g fish oil, 1g ester-c, 400IU vitamin E, multi-vitamin(60g carbs/6g fiber, 42g protein, 8g fat)

9:20am: 25mg ephedrine HCL, 750mg HMB, 250mg ALA

10:00am-10:35am 1 scoop Surge, 5g BCAA's, 5g glutamine peptide, 3g creatine(25g carbs/0g fiber, 12g protein, 1g fat)

10:45am: 2 scoops Surge, 5g glutamine peptide, 3g creatine, 1g ester-c, 400IU vitamin E, 100mcg selenium, 3g CLA, 500mg ALA, 500mg HMB(50g carbs/0g fiber, 25g protein, 4.5g fat)

12:00pm: 1 whole wheat bagel, 1 cup 2% milk, 5g fish oil, 1 scoop ProteinPlus/HSN Driver(65g carbs/6g fiber, 40g protein, 11g fat)

2:00pm: 1 tsp Leptigen, 12.5mg ephedrine HCL, 1/2 Diet Snapple

3:30pm: ZonePerfect Chicken Gumbo(44g carbs/6g fiber, 27g protein, 13g fat)

4:45pm: 25mg ephedrine HCL, 200mg caffeine, 750mg HMB

5:15pm-5:55pm 1 scoop Surge, 5g BCAA's, 5g glutamine peptide, 3g creatine(25g carbs/0g fiber, 12g protein, 1g fat)

6:00pm: 2 scoops Surge, 5g glutamine peptide, 3g creatine, 1g ester-c, 100mcg selenium, 3g CLA, 500mg ALA, 500mg HMB(50g carbs/0g fiber, 25g protein, 4.5g fat)

8:00pm: Organic microwave meal--Peanut Satay Chicken, salad, 1 tbsp dressing, 5g fish oil(60g carbs/6g fiber, 20g protein, 27g fat)

10:00pm: 8oz Splenda Kool-aid, 1 tsp Leptigen

11:30pm: 2 cups skim milk, 2 scoop Met-Rx Protein Plus, 3/4 cups mixed vegetables, 5g fish oil(39g carbs/2g fiber, 62g protein, 8g fat)




Totals:
Calories: 3330kcal
Carbs/Fiber: 418g carbs/26g fiber
Protein: 265g
Fat: 78g fat

Comments:
Almost perfect. Only problem was low fiber. Carbs are pretty much how I want them, still not sure if I want higher fat and less protein or vice versa. As long as calories are consistent, I don't think it's a big deal either way.

As a note, I've previously always included fiber in the overall calorie count just for ease and consistence with the period before I knew any better, but from now on fiber grams will be subtracted from carbs, before I total up the calories.


MISC. RECOVERY ISSUES
6-7 hours.:cry:

MarshallPenn
08-12-2002, 09:38 PM
Do you count ~2 cals for soluble fiber?

Blood&Iron
08-12-2002, 09:40 PM
Originally posted by MarshallPenn
Do you count ~2 cals for soluble fiber?
No. Even I'm not that anal.

MonStar
08-12-2002, 11:44 PM
Hey B&I, what do you think of Leptigen? How long have you been taking it and what do you think of it thus far?

I was going to tell you man - good work on keeping such a detailed journal this long! Youre all the way up to 213 days. Thats crazy man. Whats that something like 7 months? Thats crazy doesnt feel like THAT long. Anyway are you ever going to start another journal or just hold onto this one?

Blood&Iron
08-13-2002, 08:31 AM
Originally posted by MonStar
Hey B&I, what do you think of Leptigen? How long have you been taking it and what do you think of it thus far?

Only one day. Only thing I've noticed so far is some minor stomach discomfort I had after one of the doses. It may have been unrelated. It seems to be a so-so appetite suppressant, but it'll take a fair bit longer before I know if it's really having it's intended effect. Also, max dose is 6tsp and I only took 2 tsp yesterday. Also, the best time to take it supposedly is in the middle of the night, 'cept I was too lazy to get up and mix some of the stuff last night. I'll probably keep it by my bed along with some warm Kool-aid so I can just toss it in and slug it down.



I was going to tell you man - good work on keeping such a detailed journal this long! Youre all the way up to 213 days. Thats crazy man. Whats that something like 7 months? Thats crazy doesnt feel like THAT long. Anyway are you ever going to start another journal or just hold onto this one?
Thanks. Nah, no new journal. What would be the point?

Blood&Iron
08-13-2002, 10:21 PM
GENERAL RAMBLINGS
Nope.


EXERCISE
Nope.

DIET

10:00am: 60g muesli, 1.5 cups skim milk, 1 scoop Met-Rx ProteinPlus, 500mg HMB(58g carbs/8g fiber, 44g protein, 7.5g fat)

11:30am: 1tsp Leptigen, 8oz Splenda Kool-Aid, 12.5mg ephedrine, 100mg caffeine

1:00pm: 1 garlic bagel, 1oz cream cheese, 1 cup skim milk, 5g fish oil, 1 scoop ProteinPlus, 500mg HMB(65g carbs/1g fiber, 41g protein, 22g fat)

2:30pm: 1 tsp Leptigen, 12.5mg ephedrine HCL, 1/2 Diet Snapple

3:30pm: ZonePerfect Chicken Gumbo, 500mg HMB, 5g fish oil, 1g ester-C, 1 multi-vitamin(42g carbs/7g fiber, 28g protein, 12g fat)

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

7:15pm: 1 tsp Leptigen, 8oz Splenda Kool-Aid

8:00pm: BBQ Chicken sub(50g carbs/2g fiber, 30g protein, 20g fat)

11:00pm: 4oz beef jerky(20g carbs/0g fiber, 56g protein, 2g fat)

11:30pm: 3 cups skim milk, 2 scoops HSN Driver, 120g muesli, 5g fish oil(126g carbs/24g fiber, 86g protein, 21g fat)


Totals:
Calories: 3172kcal
Carbs/Fiber: 361g/42g
Protein: 284g
Fat: 84.5g

Comments:
Solid. Funny, I generally sort of wing it and it almost still comes out right(Although, to be fair, I did compensate for some shortcomings with the final meal) I've really been doing this too long. Carbs were a bit lower, and protein a bit higher than I'd like, but really no major problems. I've been having difficulty getting in all my EC doses since I'm going fairly high-carb and have to make sure they come sufficiently far away from a meals. I should pre-plan when I take the stuff to make sure I get in all my doses.


MISC. RECOVERY ISSUES
8.5 hours.

rookiebldr
08-13-2002, 11:34 PM
Oh so many questions and so little time. Most will have to wait till later, but it looks like you've decided against the Arnold 6 days worth of training, eh.

Blood&Iron
08-13-2002, 11:49 PM
Originally posted by rookiebldr
Oh so many questions and so little time. Most will have to wait till later, but it looks like you've decided against the Arnold 6 days worth of training, eh.
Yup. Decided to give Haycock's recommendation of two full-body workouts a day a shot.

rookiebldr
08-13-2002, 11:53 PM
Ah, another questioned answered. I was wondering about that yesterday when I saw your two workouts. I thought, nope, not a upper and lower body split this time. Change is good, have fun with this one.

Blood&Iron
08-14-2002, 09:44 PM
GENERAL RAMBLINGS
Finally, had my bodyfat tested. I have only one thing to say:
MOTHERF*CKER
Here are the results, though I am loathe to reveal them:



Site 6/6 6/17 7/1 8/14
Tri 10 13 12 13
Subscap 19 19 20 25
Chest 9 9 9.5 13
Thigh 20 22 24 25
Ab 14 17 18.5 24
Supra 9 9 10 14


Bf%: 13.6 14.46 14.99 17.12
Weight 195 203 212 212
LBM 168.42 173.35 180.22 175.96
Delta-Lbm n/a +4.93 +6.87 -4.26
Fat 26.52 29.35 31.78 36.04
Delta-fat n/a +2.83 +2.43 +4.26


Really, I'm a complete loss as to how this could have occurred. It really is inconceivable to me. Here are a couple of theories all, some, or none of which may be correct:
1)There is a large margin of error involved in caliper tests. Although, I generally regard the results as being consistent that is not necessarily the case. I've been checking about being hydrostatically weighed at my alma mater, the University of Michigan. We'll see if it pans out.
2)I did lose 3-4lbs when I came off of One and topical 4-AD. The previous test was taken my last day 'on' and the water retention probably registered as lean mass. I did regain the 3-4 lbs during the following 5 weeks, and although it seems incredibly improbable I suppose it's possible it was entirely fat. Also, while my cycle was only 2 weeks and I had no symptoms of HPTA suppression, I suppose that could have played a role.
3)Last week was strategic deconditioning, during which one may assume, some loss of lean mass occured. I don't see how I could have possibly lost much, though. Also, I was not using creatine--not for any reason, just due to laziness--so that might have affected my lean mass reading(Although, my weight didn't go down so that's very unlikely)

Really, though considering my training I don't see how the above is possible. I was fairly depressed after getting this test, as I assumed I was 15%, or 16% bf at the most. These readings, I believe, put me at about where I was at the beginning of the year. Zero progress. None. I feel like I'm treading water. Perhaps, I'm at my genetic limit and that's the explanation. I'm doubtful, though. Or I have no f*cking clue what I'm doing and am not dedicated enough. I dunno. I'll recover from this setback, but it certainly is disappointing, to say the least.

Just to see, I had some body measurements taken as well. Here they are:



8/14
Neck 16.5
R arm: 17
L arm: 16.875
R forearm 12.75
L forearm 12.5
Chest 44(45.5)
Waist 37.25
Hips 42.5
R thigh 27(Mid thigh: 24.625)
L thigh 26.375
R calf 16.875
L calf 16.875
Shoulders 53(54)


These measurements were taken in the following manner:
Neck: tape horizonatlly just above Adam's apple, neck relaxed
Upper Arms: arm contracted, parallel to the floor, tape perpendicular to upper arm bone at the area of largest circumference
Forearms: elbow completely extended, fist clenched, wrist unbent(measurement in parens in with wrist bent)
Chest: tape in horizonatal plane at nipple level, chest was neither expanded with air, nor flexed(measurmeent in parens is flexed/expanded with air)
Waist: tape in horizonatl plane at navel level, abs uncontracted
Hips: heels together, weight distributed equally on both feet. Tape in horizonatal plane at maximum protrusion of the buttocks(Har har)
Thighs: feet approx. shoulder width apart, weight distrubuted equally. Tape just below the buttocks. Thigh uncontracted(Measurment in parens is mid-thigh--approx half-way up the leg. Otherwise, same.)
Calves Feet approx shoulder width apart, weight distributed equally. Tape at point of largest circumference. Calf uncontracted.
Shoulders: standing relaxed, with good posture, i.e. arms slightly pulled back(Measurment in parens is in 'relaxed' BB'ing pose)

For those who remember my arm experiment, those measurments were taken by me. The above measurements were taken by a 3rd party. When I measure my own right arm it is 17.5''(which is up another .5 inches for a total of 1.25 inches from two months ago. At least that's kinda cool)

And while it's questionable how valid the numbers are, I used the predicator discussed at length in the following thread:
http://www.wannabebigforums.com/showthread.php?s=&threadid=18279


Your estimated maximum muscular measurements (@ ~8% bodyfat) are:

Chest: 48 in
Biceps: 16.8 in
Forearms: 13.4 in
Neck: 16.6 in
Thighs: 25.5 in

Your estimated maximum muscular bodyweight at ~8% bodyfat is: 201.9 lbs

Your estimated maximum muscular bodyweight at ~17% bodyfat is: 223.8lbs


As I said, I'm feeling a bit depressed about all this. I'll try to have some pictures taken of my fat-ass in the next couple days, so people can judge for themselves if I've made any progress, or whether I've been treading water for the last 7 months.

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.

'AM' Workout: 1:00pm-1:35pm

Horizontal Leg Press
Tempo: 212
Warm-up: none
Work sets: 135 x 15
Increment from last session: n/a
15 RM: ???

Comments:
I'm alternating this with the deadlift so my lower-back isn't overworked. Somewhat difficult. Set the machine so I was 4-5 inches below parallel at the bottom with my feet about shoulder width apart and so that at the bottom my shins were perpendicular to the platform. I haven't used one of these since I first started working out about 4 years ago, but I've run into problems using my gyms other leg presses. This is one of those sled deals, with the pads on your shoulders. Since I have no clue what my 15RM here is, I just sorta guessed. Think this was a decent guess for a starting weight. Pretty good burn in my quads and hamstrings.

incline DB Press
Tempo: 212
Warm-up: none
Work-set: 30's x 15
Estimated 15RM: 50's x 15
Increment: +5lbs per DB

Comments
Somewhat difficult. So-so concentration.

Hammer Strength Low Row
Tempo: 212
Warm-up: none
Work sets: 60 x 15(w/ straps)
Estimated 15RM: 90 x 15
Increment: +10lbs

Comments:
Slightly difficult. I found myself sort of shrugging at the top of the movement to get a more full ROM, which is silly. I'll try to cut that out. The regular ROM on this machine feels a bit short otherwise, though. Guess I'll just have to live with it.


Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 8's x 15
Increment: none
Guess 15 RM: 12's x 15

Comments:
Decent burn. Slightly difficult.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work sets: 37.5 x 15
Estimated 15RM: 65 x 15
Increment: +2.5lbs

Comments:
Easy. Good burn.

Incline Curl
Tempo: 212
Warm-up: none
Work sets: 10's x 15
15RM: 20's x 15
Increment: n/a

Comments:
Very easy. So-so burn.

Pronating Decline DB Extension
Tempo: 212
Warm-up: none
Work sets: 10's x 15
Guess 15RM: 20's x 15
Increment: none

Comments:
Like last time, I was struggling with my left arm, but the right arm had no problems.

calf raise--performed on incline leg press
Tempo: 212
Warm-up: none
Work sets: 50 x 15
15RM: 87.5 x 15
Increment: none

Comments:
Slightly difficult. Okay burn.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 30 x 15
15RM: 50 x 15
Increment: +5lbs

Comments:
Did this in the evening last time. Decided to switch it to the morning. Pretty easy. Slight burn.


Overall Comments:
Workout took about 40min. Pretty decent overall. Nothing of real note, though.

PM Workout: 6:05pm-6:55am

Assisted Chins
Tempo: 212
Warm-up: none
Work sets: -110 x 15
15 RM: -70 x 15
Increment from last session: +10lbs


Comments:
Like last time almost painful contractions in my mid-back. Good focus. Not too difficult. Little bicep fatigue.

Dips
Tempo: 212
Warm-up: none
Work-set: -100 x 15
15RM: -60 x 15
Increment: +10lbs

Comments
Easy. So-so burn.

Lying Rear-Delt Raises
Tempo: 212
Warm-up: none
Work sets:
Right: 8 x 15
Left: 8 x 15
Guess 15RM: 15 x 15
Increment: none

Comments:
Slightly difficult with both arms. Decent burn.


Hammer Strength Behind-the-neck-Press
Tempo: 212
Warm-up: none
Work sets: 70 x 15
Increment: +10lbs
15 RM: 110 x 15

Comments:
Decent concentration and burn. Slightly difficult.

Preacher Curl
Tempo: 212
Warm-up: none
Work sets: 30 x 15
Guess 15RM: 60 x 15
Increment: +5lbs

Comments:
Somewhat difficult. So-so concentration and burn. Might have to start speeding up the tempo here a bit.

Tricep Pushdown
Tempo: 211
Warm-up: none
Work sets: 90 x 15
Guess 15RM: 130 x 15
Increment: none

Comments:
Slightly difficult. Good concentration and burn.



Hammer Strength Seated Curl
Tempo: 212
Warm-up: none
Work sets: 45 x 15
Guess 15RM: 60 x 15(Think this may be low)
Increment: +10lbs

Comments:
Much better than last time, when this was a bit too easy. Nice peak contraction and a good burn.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 60 x 15
Guess 15RM: 70 x 15(may be high)
Increment: +10lbs

Comments:
Again, this was horribly difficult. My legs were shaking uncontrollably near the end. I'm not sure if I was really coming close to failure, or it was just the immense amount of lactic acid that was building up. I might drop these entirely or I will speed them up considerably. I'm not sure what to do.

Calf raise--performed on incline leg press
Tempo: 212
Warm-up: none
Work sets: 50 x 15
15RM: 87.5 x 15
Increment: none

Comments:
Pretty easy. So-so burn.

Power Crunch
Tempo: 212
Warm-up: none
Work sets: 30 x 15
15RM: 45 x 15
Increment: +5lbs

Comments:
Pretty easy. Decent burn.

Overall Comments:
Workout took about 50min. Pretty decent even though it came a bit too close to the first one.

DIET

5:00am: 8oz Splenda Kool-aid, 1tsp Leptigen

10:00am: 40g muesli, 1/2 cup skim milk, 1 scoop whey, 1g ester-c, 400IU vitamin E, multi-vitamin(49g carbs/8g fiber, 36g protein, 7.5g fat)

12:20am: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine, 750mg HMB(3g carbs/0g fiber, 22g protein, 1.5g fat)

1:00pm-1:35pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

1:45pm: 2 scoops Surge, 5g glutamine peptide, 3g creatine, 1g ester-c, 400IU vitamin E, 100mcg selenium, 3g CLA, 500mg ALA, 500mg HMB(50g carbs/0g fiber, 25g protein, 4.5g fat)

2:30pm: 8oz splenda Koolaid, 1 tsp Leptigen, 12.5mg ephedrine, 100mg caffeine

3:30pm: Chicken and cheese sub, 5g fish oil(50g carbs/2g fiber, 30g protein, 25g fat)

4:30pm: 8oz splenda Koolaid, 1 tsp Leptigen, 12.5mg ephedrine, 100mg caffeine

5:30pm: 25mg ephedrine HCL, 200mg caffeine, 750mg HMB

6:00pm: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

6:10pm-6:55pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

6:00pm: 2 scoops Surge, 5g glutamine peptide, 3g creatine, 1g ester-c, 100mcg selenium, 3g CLA, 500mg ALA, 500mg HMB(50g carbs/0g fiber, 25g protein, 4.5g fat)

8:00pm: Organic microwave meal--Peanut Satay Chicken, 10g fish oil(50g carbs/3g fiber, 20g protein, 25g fat)

9:20pm: 8oz Splenda Kool-aid, 1 tsp Leptigen

11:30pm: 2.5 cups skim milk, 2 scoops HSN Driver, 3/4 cups mixed vegetables, 40g muesli, 5g fish oil(59g carbs/14g fiber, 67g protein, 12g fat)

Totals:
Calories: 3102kcal
Carbs/Fiber: 384g/27g
Protein: 242g protein
Fat: 78.5g

Comments:
Not too bad. Maybe a bit low in fat, fiber, and total calories, though.

MISC. RECOVERY ISSUES
8 hours--not enough.

Orange357
08-14-2002, 09:48 PM
Use this as motivation...looks alittle weird to me too

Blood&Iron
08-14-2002, 10:16 PM
Originally posted by Orange357
Use this as motivation...looks alittle weird to me too
Yeah, I suppose I could do that. I feel, to use a bombastic, show off term, that making improvement is a bit of a Sisyphusian task at the moment

ectx
08-14-2002, 11:36 PM
I feel, to use a bombastic, show off term, that making improvement is a bit of a Sisyphusian task at the moment.
The image of you rolling a boulder up a mountain and then watching it fall back down is tragic. Yikes! Anyhow, just started reading your journal. Really enjoying it too. Haven't read it all, but I noticed you mention EFA's (flax vs. fish oil) and their effects on cytokine production briefly (like way back in the first 10 pages). Why would you want decreased cytokine production? Concern over TNF-A release? Interleukins? How do immunomodulaters affect fat metabolism? I could certainly see their catabolic effect. Maybe I just misunderstood.

I just got the tagline under your name, BTW. I kept on thinking you were refering to the Roman Emperor...and yeah you were, but it just clicked in my head "We're all Heliogabalus, Bill". Did you go out and buy BlueBeard yet?