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The_Chicken_Daddy
08-15-2002, 10:35 AM
Originally posted by Blood&Iron
Or I have no f*cking clue what I'm doing and am not dedicated enough.


Bwahahahahahahahahaha........



Ok, i'm done.

No, wait:


Bwhahahahaha...


Not dedicated enough my ass.

You having no f*cking clue on the other hand... ;)

Seriously though, i think you've made decent progress.

I also bet you'll drop 1-2% BF quite easily as soon as you begin dieting, so it's not all that bad.

Blood&Iron
08-15-2002, 10:40 AM
Originally posted by ectx

The image of you rolling a boulder up a mountain and then watching it fall back down is tragic. Yikes!

Yeah, tell me about it. :cry:



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.

Well, you're going a bit over my head at this point. Anyways, I'm sure I know less than you about this subject but I'll try to answer your question anyways. Cytokines are merely a class of growth factors, some 'good', some 'bad'. n-3's suppress production of some cytokines, but the release of others. I mentioned cytokines with regard to the fact that there is some evidence that fish oil causes leptin downregulation. There is other evidence that it upregulates it, however. It's quite annoying when science lacks definitive answers.

Here's a nifty little summary of some of them, though it's not bodybuilding specific:
http://www.indstate.edu/thcme/mwking/growth-factors.html

And an article by Bryan Haycock(creator of HST) as to how some of these affect muscle growth(This article is one of three which lead to the formulation of HST):
http://www.thinkmuscle.com/articles/haycock/training-02.htm

Here's the post by Elzi Volk, to which I was referring when I first brought up the subject, which probalby answer your question much more thoroughly/better:
http://groups.google.com/groups?q=cytokines+fish+oil++Elzi+Volk+group:misc.fitness.weights&hl=en&lr=&ie=UTF-8&selm=ir002top6gklrqhhfpjomfa2d5ivtsf6ce%404ax.com&rnum=1




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?
Nope. Planning on it, though. I haven't read a new Vonnegut book in a couple of years, so I'm really looking forward to it.

Blood&Iron
08-15-2002, 03:48 PM
GENERAL RAMBLINGS
Been trying to put yesterday's fiasco of a bodyfat test out of mind. Maybe it was accurate, maybe it wasn't. I still have a hard time buying that I'm at 17%bf. I'd say 15-16%. If I am, then the fat has been deposited to different areas than it used to be--the stomach I guess. The sign I always look for that I am getting lean(which in the past has meant 16% or less) is that the veins on the underside of my forearm become visible. They're still there. And there are some on the front of my forearms, too--I never had these prior to my last dieting cycle. Also, there are veins(although at this point only visible while lifting) on my shoulders. Plus a few other indicatiors. And it's just impossible for me to believe I simultaneously put on 4lbs of fat and lost 4lbs of lbm. The fat gain, maybe I can see. But how the hell do you lose 4lbs of lbm while bulking? Again, I really shouldn't read to much into these. I'll have some pictures taken and compare them to my old ones.

Anyways, moving right along...

I've increased my Leptigen dosage. At my bodyfat, and calorie intake I probably don't need to be using it at all. Since, however, I had some problems during the beginning of my last cycle of dieting, I figured it's better to be safe than sorry. I have not had the ravenous hunger pains that accompanied the beginning of my diet last time. There are a couple of things that might be responsible for this though. One, I wasn't keeping as careful track of my calorie intake last time, which may have resulted in my eating less than I thought I was. Two, I have gradually(though not entirely consistently) been dropping calories from a high of 5,000kcal or so a day, 6 weeks ago. Last time I dropped straight from 4,5000kcal to 3,000kcal. Three, a much higher percentage of my calories are coming from carbs(~55% v. ~30% last time) The Leptigen may be playing in a signficant role, though, in how much different I feel this time 'round. Last time, I literally felt like I was starving to death, and could almost feel my stomach trying to digest itself in hopes of a meal. I was constantly tempted to eat high carb junk food(cookies, cake, etc.) This time, I'm relatively uninterested in them. I feel absolutely no need for a refeed., and will wait until my body starts sending me signals.
I've been taking 4tsps of Leptigen a day. There are some side effects that should be mentioned. Namely, fairly pronounced dry mouth and thirstiness, and a fair bit of gasiness--both of these I can live with, though. As to taste, it is pretty benign when mixed with Koolaid, which I make using Splenda rather than sugar as Leptigen should not be taken with carbs.

EXERCISE
None

DIET

5:00am: 1 Met-Rx RTD, 500mg HMB(20g carbs/2g fiber, 25g protein, 3g fat)

10:00am: 120g muesli, 2 cups skim milk, 1 scoop Met-Rx ProteinPlus, 1g ester-c, multi-vitamin, 5g fish oil(117g carbs/16g fiber, 54g protein, 18g fat)

11:30pm: 8oz splenda Koolaid, 1 tsp Leptigen, 12.5mg ephedrine, 100mg caffeine

1:00pm: rye bagel, 1oz cream cheese 1/2 Low carb Lean Body MRP, 3g CLA, 5g fish oil, 500mg HMB(56g carbs/4g fiber, 36g protein, 24g fat)

2:15pm: 8oz splenda Koolaid, 1 tsp Leptigen, 12.5mg ephedrine, 100mg caffeine

3:20pm: rye bagel, ZonePerfect chicken gumbo, 3g CLA(97g carbs/12g fiber, 37g protein, 21g fat)

4:30pm: 1 tsp Leptigen, 8oz Splenda Koolaid, 12.5mg ephedrine, 100mg caffeine

5:45pm: Organic microwave meal--Peanut Satay Chicken, 5g fish oil(50g carbs/3g fiber, 20g protein, 20g fat)

7:00pm: 8oz Splenda Kool-aid, 1 tsp Leptigen

9:00pm: 2 cups skim milk, 2 scoops HSN Driver, 5g fish oil, 3/4 cup mixed vegetables, 500mg magnesium(45g carbs/10g fiber, 60g protein, 9g fat)


Totals:
Calories: 3135kcal
Carbs/Fiber: 385g/47g
Protein: 232g
Fat: 95g

Comments:
Pretty solid.

MISC. RECOVERY ISSUES
9 hours.

rookiebldr
08-15-2002, 09:43 PM
:eek: ;)


Originally posted by Blood&Iron [b]
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.
[b]

I'm with C&D, no f*cking way your not dedicated. And it is just a setback that can be recovered from. Having seen my last bulk end in a very simular way (5 lbs of fat, 0lbs of muscle in one month), I truly feel for you. Also, I can't believe the loss in LBM - something just doesn't add up.

Even though the numbers look like there has been no appreciable increase in LBM, I am certain that visually it will be there.

ectx
08-15-2002, 11:10 PM
First off, those figures are bullsh**. From what I've read, it just doesn't make sense.

second,


Well, you're going a bit over my head at this point. Anyways, I'm sure I know less than you about this subject but I'll try to answer your question anyways. Cytokines are merely a class of growth factors, some 'good', some 'bad'. n-3's suppress production of some cytokines, but the release of others. I mentioned cytokines with regard to the fact that there is some evidence that fish oil causes leptin downregulation. There is other evidence that it upregulates it, however. It's quite annoying when science lacks definitive answers.


Hahaha :D, I know nothing about nutrition, just a bit about immunology. Thanks for the links. They were very informative.

Blood&Iron
08-16-2002, 06:24 PM
Thanks to all for the encouragement. It is greatly appreciated.

Blood&Iron
08-16-2002, 06:59 PM
GENERAL RAMBLINGS
I may do a very moderate refeed tomorrow. Not sure. For the most part I've been untempted to cheat, which to my mind means a refeed is unnecessary, but yesterday I was getting really hungry as bed time approached. Had a tiny bit of junk unlisted in my diet yesterday, but it was neglible. If I feel that way tomorrow, though, I'll just increase my carbs a bit, and decrease my fat, but keep calories pretty much the same. Maybe 600g carbs and only 30-40g fat instead of my normal macro breakdown. We'll see.

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

2)Took 25mg ephedrine/200mg caffeine before.

'AM' Workout: 1:00pm-1:35pm

Deadlifts
Tempo: 111
Warm-up: none
Work sets: 115 x 15(w/ straps)
Increment from last session: n/a
15 RM: 135 x 15(dunno how accurate this is, though)

Comments:
Pretty easy until rep 10 or 11 at which point my back was losing its arch. I need to be better about this. At a light weight like this, it isn't gonna cause any huge problems(well, in the long-term it might, but nothing acute) but at heaveir weights it could definitely f*ck up my lower back. I need to get someone to watch me and yell at me if I start doing this during my set. If I can't correct, they should just make me stop.

incline DB Press
Tempo: 201
Warm-up: none
Work-set: 35's x 15
Estimated 15RM: 50's x 15
Increment: +5lbs per DB

Comments
Sped up tempo a bit so this wouldn't be too difficult. Brief pause at top. Pretty easy.

Hammer Strength Low Row
Tempo: 212
Warm-up: none
Work sets: 70 x 15(w/ straps)
Estimated 15RM: 90 x 15
Increment: +10lbs

Comments:
Stop doing the stupid shrug thing I was at the top previously. Means the ROM is a little shorter though. Nothing to be done really, though. Decent burn. Slightly difficult.


Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 10's x 15
Increment: +2lbs per DB
Guess 15 RM: 12's x 15

Comments:
Slightly difficult. Good burn.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work sets: 45 x 15
Estimated 15RM: 65 x 15
Increment: +7.5lbs

Comments:
Easy. Okay burn.

Incline Curl
Tempo: 212
Warm-up: none
Work sets: 12's x 15
15RM: 20's x 15
Increment: +2lbs per DB

Comments:
Little pump or burn. Pretty easy.

Pronating Decline DB Extension
Tempo: 101
Warm-up: none
Work sets: 12's x 15
Guess 15RM: 20's x 15
Increment: +2lbs per DB

Comments:
Sped tempo up from 212. Fairly easy as a result. Not much burn.

calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 62.5 x 15
15RM: 87.5 x 15
Increment: +12.5lbs

Comments:
Sped tempo up from 212. Slightly difficult.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 35 x 15
15RM: 50 x 15
Increment: +5lbs

Comments:
Very easy. Slight burn.


Overall Comments:
Workout took about 40min. Pretty good workout.

PM Workout: 5:15pm-6:00pm

Assisted Chins
Tempo: 212
Warm-up: none
Work sets: -100 x 15
15 RM: -70 x 15
Increment from last session: +10lbs


Comments:
Good concentration and burn. Fairly easy.

Dips
Tempo: 212
Warm-up: none
Work-set: -90 x 15
15RM: -60 x 15
Increment: +10lbs

Comments
Quite easy. So-so concentration. Not much burn.

Lying Rear-Delt Raises
Tempo: 101
Warm-up: none
Work sets:
Right: 10 x 15
Left: 10 x 15
Guess 15RM: 15 x 15
Increment: +2lbs

Comments:
Sped up tempo from 212. Fairly difficult. Felt it mostly in medial delt for the right arm, and the posterior delt for the left arm. Kinda annoying as I would like it to be the rear delt for both.


Hammer Strength Behind-the-neck-Press
Tempo: 111
Warm-up: none
Work sets: 80 x 15
Increment: +10lbs
15 RM: 110 x 15

Comments:
Sped tempo up from 212. Pretty easy as a result. Some burn.

Preacher Curl
Tempo: 212
Warm-up: none
Work sets: 35 x 15
Guess 15RM: 60 x 15
Increment: +5lbs

Comments:
So-so concentration. Slightly difficult.

Tricep Pushdown
Tempo: 211
Warm-up: none
Work sets: 100 x 15
Guess 15RM: 130 x 15
Increment: none

Comments:
Pretty easy. Decent burn.


Hammer Strength Seated Curl
Tempo: 212
Warm-up: none
Work sets: 55 x 15
Guess 15RM: 60 x 15(Think this may be low)
Increment: +10lbs

Comments:
Fairly difficult. Good burn.

Hammer Strength Leg Extensionl
Tempo: 101
Warm-up: none
Work sets: 60 x 15
Guess 15RM: 70 x 15(may be high)
Increment: none

Comments:
This has been far too difficult at the last few session, so I kept the weight the same and sped up my tempo considerably. It was still fairly difficult towards the end, but nowhere near failure like it's been the last few times.

Calf raise--performed on incline leg press
Tempo: 212
Warm-up: none
Work sets: 62.5lbs x 15
15RM: 87.5 x 15
Increment: +12.5lbs

Comments:
Easy. Slight burn.


Power Crunch
Tempo: 212
Warm-up: none
Work sets: 35 x 15
15RM: 45 x 15
Increment: +5lbs

Comments:
Fairly easy. Decent burn.

Overall Comments:
Workout took 45 minutes. Nothing too notable.

DIET

3:30am: 1 Met-Rx RTD(20g carbs/2g fiber, 25g protein, 3g fat)

9:00am: 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)

10:45am: 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)

11:15pm-11:55am 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

12:00pm: 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)

1:30pm: 8oz splenda Koolaid, 1 tsp Leptigen, 12.5mg ephedrine, 100mg caffeine

2:20pm: ZonePerfect Chicken Gumbo, 5g fish oil(42g carbs/6g fiber, 27g protein, 17g fat)

3:30pm: 8oz splenda Koolaid, 1 tsp Leptigen, 12.5mg ephedrine, 100mg caffeine

4:30pm: 25mg ephedrine HCL, 200mg caffeine, 750mg HMB

5:00pm: 1 Balance Bar, 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine(25g carbs/0g fiber, 36g protein, 8.5g fat)

5:15pm-6:00pm 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)

7:15pm: Chicken Parmesan(60g carbs/8g fiber, 30g protein, 35g fat)

9:20pm: 8oz Splenda Kool-aid, 1 tsp Leptigen

11:30pm: 2 cups skim milk, 2 scoops HSN Driver, 500mg magnesium, 5g fish oil(34g carbs/8g fiber, 58g protein, 9g fat)

Totals:
Calories: 3434kcal
Carbs/Fiber: 403g/32g
Protein: 284g
Fat: 90.5g

Comments:
Pretty solid. Calories a tad too high, but no big deal.

MISC. RECOVERY ISSUES
9 hours.

Blood&Iron
08-18-2002, 06:25 PM
GENERAL RAMBLINGS
I was unable to do my journal entry for yesterday, due to circumstances beyond my control and don't really feel like doing it know. Anyways, I ended up having a half-refeed/half-cheat day. Really didn't cheat per se, but I didn't keep my fat quite as low as I should for a legitimate refeed. Basically, I just bought a box of low-fat cupcakes, and had some other low-fat sugary crap. Nothing too extreme.

I'm not sure, but I may have lost some weight. Really wasn't expecting much weight loss as I'm technically still above maintenance. The loss may simply be water-weight fluctuation. I'll see next week if I'm consistantly at 210 or go back up to 212(One night this week I weiged in at 215) At least one person has commented on the Avant Boards that Leptigen causes larger than normal water fluctuation, so this may be the cause.

Anyways, I am dropping to about 2900kcal this next week. Macro breakdown should be approx:
200g protein
350g carbs
80g fat
I am undecided yet as to whether I'll add in some cardio or not. Probably not. I really want to make sure I approach things gradually. I'm quite prone to getting carried away so I think it's best to force myself to be as conservative as possible. I need to be more consistent with my EC dosing.

I also plan on having a very moderate refeed of about 6-12 hours on Friday or Saturday, even if I don't feel the need.

EXERCISE
Nope.

DIET

5:00am: 1 Met-Rx RTD(20g carbs/2g fiber, 25g protein, 3g fat)

11:00am: 1oz beef jerky, 4 low-fat cupcakes, 1 cup skim milk, 3g CLA, 750mg HMB(120g carbs/4g fiber, 30g protein, 10g fat)

11:30am: 12.5mg ephedrine, 100mg caffeine

2:00pm:12.5mg ephedrine, 100mg caffeine, 500mg HMB

3:30pm: organic microwave chicken tandoori, 5g fish oil, 3g CLA, 1 cup skim milk, 1 scoop HSN Driver(63g carbs/9g fiber, 50g protein, 15g fat)

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

6:30pm: hunan chicken and brown rice(100g carbs/12g fiber, 40g protein, 30g fat)

11:30pm: 2 cups skim milk, 2 scoops HSN Driver, 500mg magnesium, 10g fish oil, 1g HMB(34g carbs/8g fiber, 58g protein, 14g fat)

Totals:
Calories: 2668kcal
Carbs/Fiber: 337g/35g fiber
Protein: 203g
Fat: 72g

Comments:
Woke up pretty late, so calories ended up being a little lower than intended. Not too bad, though.

MISC. RECOVERY ISSUES
11 hours sleep. I was tired.

chris mason
08-18-2002, 06:46 PM
What routine are you following now? Why the sub-maximal sets of 15?

Blood&Iron
08-18-2002, 06:50 PM
Originally posted by chris mason
What routine are you following now? Why the sub-maximal sets of 15?
It's just regular HST.

chris mason
08-18-2002, 07:12 PM
Ok, so if I remember, you just finished your "strategic deconditioning" or whatever they call it (a week or so off of training), right? This phase is then the next. You train with higher reps at sub-maximal levels. How long do you continue with this portion?

Blood&Iron
08-18-2002, 07:32 PM
Originally posted by chris mason
Ok, so if I remember, you just finished your "strategic deconditioning" or whatever they call it (a week or so off of training), right?

Yes.



This phase is then the next. You train with higher reps at sub-maximal levels. How long do you continue with this portion?
In 'vanilla' HST, there are four mini-cycles during which the reps decrease as one progresses:
15's, 10's, 5's, and 5's/negatives
Each lasts two weeks, during which time one cycles up from a submaximal weight with the load increasing monotonically to the maximum weight with which he can complete the given number of reps. The 15's aren't specifically for hypertrophy but are intended to cause angiogenesis and prepare the tendons and ligaments for the heaviers loads of the 5's and negatives. The rep ranges are arbitrary in that they're merely a tool so that one can continually increase the weight used over the entire cycle from 15's to negatives. The fact that each mini-cycle is two weeks long is also arbitrary, and is due to the fact than many people find it psychologically unsatisfying to not be allowed to go to failure for an extended period of time. As it is, many people say they're using HST and then go to failure at every workout basically turning it into Arthur Jones-style HIT.

rookiebldr
08-18-2002, 08:53 PM
Blood&Iron,

You mentioned a little earlier about your EC dosing and keeping it away from any carb eating. Is this just to ensure that it gets into your system faster or does eating have an adverse effect on the stack? I tend to be inconsistent as well and the best time for me to remember tends to be around lunch and dinner.

Blood&Iron
08-19-2002, 07:44 AM
Originally posted by rookiebldr
Blood&Iron,

You mentioned a little earlier about your EC dosing and keeping it away from any carb eating. Is this just to ensure that it gets into your system faster or does eating have an adverse effect on the stack? I tend to be inconsistent as well and the best time for me to remember tends to be around lunch and dinner.
Insulin negates the lipolytic and stimulatory effects of ephedrine, so that's why it's best to take it away from meals.

Here's an article by Haycock on the subject:
http://musclemonthly.com/articles/001115/001115-haycock-howz-it-work.htm

The_Chicken_Daddy
08-19-2002, 04:13 PM
How did you rate you ONE experience?

(Sorry if you've already posted this and i missed it :hide: )

chris mason
08-19-2002, 04:52 PM
Originally posted by Blood&Iron

Yes.


In 'vanilla' HST, there are four mini-cycles during which the reps decrease as one progresses:
15's, 10's, 5's, and 5's/negatives
Each lasts two weeks, during which time one cycles up from a submaximal weight with the load increasing monotonically to the maximum weight with which he can complete the given number of reps. The 15's aren't specifically for hypertrophy but are intended to cause angiogenesis and prepare the tendons and ligaments for the heaviers loads of the 5's and negatives. The rep ranges are arbitrary in that they're merely a tool so that one can continually increase the weight used over the entire cycle from 15's to negatives. The fact that each mini-cycle is two weeks long is also arbitrary, and is due to the fact than many people find it psychologically unsatisfying to not be allowed to go to failure for an extended period of time. As it is, many people say they're using HST and then go to failure at every workout basically turning it into Arthur Jones-style HIT.


Hmmm, interesting, and you gave me all I need to know about HST without having to read a long bunch of dribble:) .

Blood&Iron
08-19-2002, 06:39 PM
Originally posted by The_Chicken_Daddy
How did you rate you ONE experience?

(Sorry if you've already posted this and i missed it :hide: )

Pffft. Here you go you inattentive bastard:

Originally posted by Blood&Iron
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.

Blood&Iron
08-19-2002, 07:04 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.

'AM' Workout: 11:35am-12:15pm

Horizontal Leg Press
Tempo: 212(first 10), 201(last five reps)
Warm-up: none
Work sets: 155 x 15
Increment from last session: +20lbs
15 RM: ???

Comments:
Fairly difficult. Quite a bit of fatigue/lactic acid accumlation in my quads.

incline DB Press
Tempo: 201
Warm-up: none
Work-set: 40's x 15
Estimated 15RM: 50's x 15
Increment: +5lbs per DB

Comments
Pretty easy. So-so burn.

Hammer Strength Low Row
Tempo: 212
Warm-up: none
Work sets: 80 x 15(w/ straps)
Estimated 15RM: 90 x 15
Increment: +10lbs

Comments:
Slightly difficult. I've been doing this with an underhanded grip, and decided to try the 'proper grip' which is a V one. It helped keep me from rolling up my shoulders and made the movement much more ergonomic, but my biceps, being in a mechanically disadvantaged position, fatigued much more quickly than when using an underhanded grip. I can't decide whether I'll switch back or not.


Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 10's x 15
Increment: none
Guess 15 RM: 12's x 15

Comments:
Slightly difficult. Good burn.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work sets: 50 x 15
Estimated 15RM: 65 x 15
Increment: +5lbs

Comments:
Easy. Decent concentration. Very full ROM.

Incline Curl
Tempo: 212
Warm-up: none
Work sets: 15's x 15
15RM: 20's x 15
Increment: +3lbs per DB

Comments:
Somewhat difficult. Only so-so concentration. No great burn or pump.

Pronating Decline DB Extension
Tempo: 101
Warm-up: none
Work sets: 15's x 15
Guess 15RM: 20's x 15
Increment: +3lbs per DB

Comments:
Slightly difficult. Okay concentration.

calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 75 x 15
15RM: 87.5 x 15
Increment: +12.5lbs

Comments:
Somewhat difficult. Fair amount of burn.

Wrist Curl
Tempo: 211
Warm-up: none
Work sets: 45 x 15
15RM: 50 x 15
Increment: +10lbs

Comments:
Slightly difficult. Sped up concentric slightly. Some burn.


Overall Comments:
Pretty good workout. Took about 40min.

PM Workout: 5:40pm-6:25pm

Assisted Chins
Tempo: 212(1)
Warm-up: none
Work sets: -90 x 15
15 RM: -70 x 15
Increment from last session: +10lbs

Comments:
Somewhat difficult. Good concentration.

Dips
Tempo: 212
Warm-up: none
Work-set: -80 x 15
15RM: -60 x 15
Increment: +10lbs

Comments
Slightly difficult. So-so burn. Bit too much fatigue in my anterior delts.

Lying Rear-Delt Raises
Tempo: 101
Warm-up: none
Work sets:
Right: 10 x 15
Left: 10 x 15
Guess 15RM: 15 x 15
Increment: none

Comments:
Fairly difficult. Decent burn.


Hammer Strength Behind-the-neck-Press
Tempo: 211
Warm-up: none
Work sets: 90 x 15
Increment: +10lbs
15 RM: 110 x 15

Comments:
Somewhat difficult. So-so concentration.

Preacher Curl
Tempo: 202
Warm-up: none
Work sets: 40 x 15
Guess 15RM: 60 x 15
Increment: +5lbs

Comments:
Pretty difficult. So-so concentration.

Tricep Pushdown
Tempo: 211
Warm-up: none
Work sets: 110 x 15
Guess 15RM: 130 x 15
Increment: +10lbs

Comments:
Pretty difficult. Pretty good burn.


Hammer Strength Seated Curl
Tempo: 211
Warm-up: none
Work sets: 65 x 15
Guess 15RM: 60 x 15(Think this may be low)
Increment: +10lbs

Comments:
Pretty difficult. Great burn. I'm probably just gonna keep this static next time, and only increase it 5lbs more for the final workout of the 15's.

Hammer Strength Leg Extensionl
Tempo: 201(X)
Warm-up: none
Work sets: 65 x 15
Guess 15RM: 70 x 15(may be high)
Increment: +5lbs

Comments:
Fairly difficult. Not horribly so, though. Good burn.

Calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 75bs x 15
15RM: 87.5 x 15
Increment: +12.5lbs

Comments:
Fairly easy. ROM might have been a tad short, though.

Power Crunch
Tempo: 201
Warm-up: none
Work sets: 40 x 15
15RM: 45 x 15
Increment: +5lbs

Comments:
Sped up tempo from 212. Fairly easy. So-so burn.

Overall Comments:
Workout took 45 minutes. Decent enough, but nothing spectacular.

DIET

7:00am: 8oz splenda Koolaid, 1tsp Leptigen

9:15am: 60g muesli, 1/2 cup skim milk, 1g ester-c, 400IU vitamin E, multi-vitamin(46g carbs/8g fiber, 12g protein, 6g fat)

11:15am: 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)

11:35pm-12:15am 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

12:15pm: 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)

1:30pm: 8oz splenda Koolaid, 1 tsp Leptigen, 12.5mg ephedrine, 100mg caffeine

2:20pm: ZonePerfect Chicken Gumbo(42g carbs/7g fiber, 28g protein, 12g fat)

3:30pm: 8oz splenda Koolaid, 1 tsp Leptigen, 12.5mg ephedrine, 100mg caffeine

5:00pm: 25mg ephedrine HCL, 200mg caffeine, 750mg HMB

5:30pm: 1 Balance Bar, 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine(25g carbs/0g fiber, 36g protein, 8.5g fat)

5:35pm-6:15pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

6:20pm: 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 chicken masala and rice, 10g fish oil, 500mg HMB(39g carbs/7g fiber, 29g protein, 19g fat)

9:20pm: 8oz Splenda Kool-aid, 1 tsp Leptigen

11:30pm: 2 cups skim milk, 2 scoops HSN Driver, 500mg magnesium, 500mg HMB, 10g fish oil(34g carbs/8g fiber, 58g protein, 14g fat)

Totals:
Calories: 2886kcal
Carbs/Fiber: 359g carbs/30g fiber
Protein: 235g
Fat: 70g fat

Comments:
Pretty solid. Little low in fat maybe, though. And not enough vegetables or real food(I don't care about the real food thing other than the fact that shakes aren't very filling and I was getting pretty hungry today) I may alter my post workout nutrition so I can have more to eat during the rest of the day.

MISC. RECOVERY ISSUES
9 hours.

rookiebldr
08-19-2002, 09:50 PM
Thanks for the tip on the EC, I read the article. I remembered the your earlier comment about the spacing out of doseage (not that I did anything about it), however I didn't catch the insulin relationship.

MonStar
08-19-2002, 10:27 PM
So B&I so far what do you think about Leptigen? Just wondering man. :):)

Blood&Iron
08-20-2002, 12:44 PM
Originally posted by MonStar
So B&I so far what do you think about Leptigen? Just wondering man. :):)


Originally posted by Blood&Iron
GENERAL RAMBLINGS


I've increased my Leptigen dosage. At my bodyfat, and calorie intake I probably don't need to be using it at all. Since, however, I had some problems during the beginning of my last cycle of dieting, I figured it's better to be safe than sorry. I have not had the ravenous hunger pains that accompanied the beginning of my diet last time. There are a couple of things that might be responsible for this though. One, I wasn't keeping as careful track of my calorie intake last time, which may have resulted in my eating less than I thought I was. Two, I have gradually(though not entirely consistently) been dropping calories from a high of 5,000kcal or so a day, 6 weeks ago. Last time I dropped straight from 4,5000kcal to 3,000kcal. Three, a much higher percentage of my calories are coming from carbs(~55% v. ~30% last time) The Leptigen may be playing in a signficant role, though, in how much different I feel this time 'round. Last time, I literally felt like I was starving to death, and could almost feel my stomach trying to digest itself in hopes of a meal. I was constantly tempted to eat high carb junk food(cookies, cake, etc.) This time, I'm relatively uninterested in them. I feel absolutely no need for a refeed., and will wait until my body starts sending me signals.
I've been taking 4tsps of Leptigen a day. There are some side effects that should be mentioned. Namely, fairly pronounced dry mouth and thirstiness, and a fair bit of gasiness--both of these I can live with, though. As to taste, it is pretty benign when mixed with Koolaid, which I make using Splenda rather than sugar as Leptigen should not be taken with carbs.

Blood&Iron
08-21-2002, 06:58 PM
GENERAL RAMBLINGS
My lack of an entry yesterday was due to my inability to get on a computer--not laziness. Anyways, diet was pretty much on target, so I'm not gonna bother.

Today in the gym, I had someone ask if I was getting ready to compete. I think the person was completely deluded and said something to that effect, but it was nice to hear anyways.

Ain't got much else to say.

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

2)Took 25mg ephedrine/200mg caffeine before.

'AM' Workout: 11:10am-11:45am

Deadlifts
Tempo: 212
Warm-up: none
Work sets: 135 x 15
Increment from last session: +20lbs
15 RM: 135 x 15(not really accurate)

Comments:
Past few times the bar has been too low to the floor, since I used 25lb plates the first time, and 35lb plates the 2nd time. This time, it was right. This was fairly difficult, but not really all that bad. Also, when I tested this max I used a much quicker tempo. I'm quite certain I could hit 155 x 15. Only issue is that I tend to let my back lose it's arch, which is unacceptable. I think if I used a quicker pull off the floor, this should be less of a problem, but am pretty anti-explosive movements. I'll probably do it anyway. What I really need is a training partner to scream at me if I start losing form.

incline DB Press
Tempo: 201
Warm-up: none
Work-set: 45's x 15
Estimated 15RM: 50's x 15
Increment: +5lbs per DB

Comments
Somewhat difficult. Good concentration/burn.

Hammer Strength Low Row
Tempo: 201(X)
Warm-up: none
Work sets: 90 x 15(w/ straps)
Estimated 15RM: 90 x 15
Increment: +10lbs

Comments:
Switched back to underhanded grip from v-grip. Also set the seat a little higher. This was fairly difficult.


Lateral Raise
Tempo: 101
Warm-up: none
Work sets: 12's x 15
Increment: +2lbs per DB
Guess 15 RM: 12's x 15

Comments:
Fairly difficult. Good burn.

Reverse Pec-Deck
Tempo: 201
Warm-up: none
Work sets: 60 x 15
Estimated 15RM: 65 x 15
Increment: +10lbs

Comments:
Sped up tempo from 212. As a result, quite easy. Decent burn/concentration.

Incline Curl
Tempo: 201
Warm-up: none
Work sets: 15's x 15
15RM: 20's x 15
Increment: none

Comments:
Sped up tempo from 212. Easy as a result. Crap concentration.

Pronating Decline DB Extension
Tempo: 101
Warm-up: none
Work sets: 15's x 15
Guess 15RM: 20's x 15
Increment: none

Comments:
Fairly difficult.

calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 75 x 15
15RM: 87.5 x 15
Increment: none

Comments:
Somewhat difficult. Fair amount of burn.

Wrist Curl
Tempo: 211
Warm-up: none
Work sets: 50 x 15
15RM: 50 x 15
Increment: +5lbs

Comments:
Somewhat difficult. Decent concentration.


Overall Comments:
Workout took about 35min. Pretty decent, and fairly intense.

PM Workout: 5:45pm-6:30pm

Assisted Chins
Tempo: 212(1)
Warm-up: none
Work sets: -80 x 15
15 RM: -70 x 15
Increment from last session: +10lbs

Comments:
Pretty difficult. Good concentration/burn.

Dips
Tempo: 212
Warm-up: none
Work-set: -70 x 15
15RM: -60 x 15
Increment: +10lbs

Comments
Pretty difficult. Okay concentration.

Lying Rear-Delt Raises
Tempo: 101
Warm-up: none
Work sets:
Right: 12 x 15
Left: 12 x 15
Guess 15RM: 15 x 15
Increment: +2lbs per DB

Comments:
Very difficult. Decent burn.


Hammer Strength Behind-the-neck-Press
Tempo: 211
Warm-up: none
Work sets: 100 x 15
Increment: +10lbs
15 RM: 110 x 15

Comments:
Fairly difficult. Okay burn.

Preacher Curl
Tempo: 201
Warm-up: none
Work sets: 45 x 14!!!
Guess 15RM: 40 x 15(revised)
Increment: +5lbs

Comments:
F*CK. Hit failure at number 14. I knew this would be fairly difficult given last session, but I figured if I sped up my tempo I would still be able to hit 15. Nope. This is what happens when you don't pretest your maxes.

Tricep Pushdown
Tempo: 101
Warm-up: none
Work sets: 110 x 15
Guess 15RM: 120 x 15(revised)
Increment: +5lbs

Comments:
Sped up from 211. Pretty easy as a result. Decent burn, though.


Hammer Strength Seated Hamstring Curl
Tempo: 201
Warm-up: none
Work sets: 67.5 x 15
Guess 15RM: 60 x 15(Think this may be low)
Increment: +2.5lbs

Comments:
Sped up tempo from 211. Reasonably easy.

Hammer Strength Leg Extensionl
Tempo: 101(X)
Warm-up: none
Work sets: 70 x 15
Guess 15RM: 70 x 15(may be high)
Increment: +5lbs

Comments:
Sped up from 201. Fairly easy.

Calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 75bs x 15
15RM: 87.5 x 15
Increment: none

Comments:
Somewhat difficult.

Power Crunch
Tempo: 201
Warm-up: none
Work sets: 45 x 15
15RM: 45 x 15
Increment: +5lbs

Comments:
Pretty easy.

Overall Comments:
Workout took about 45min. Fairly intense.

DIET

5:00am: 1 Met-Rx RTD(20g carbs/2g fiber, 25g protein, 3g fat)

9:15am: 60g muesli, 1/2 cup skim milk, 1g vitamin C, 400IU vitamin E(46g carbs/8g fiber, 12g protein, 6g fat)

10:45am: 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)

11:15pm-11:45am 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

11:45am: 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)

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

1:30pm: whole wheat turkey wrap, 5g fish oil(40g carbs/8g fiber, 25g protein, 15g fat)

3:00pm: 1 tsp Leptigen, 12.5mg ephedrine, 100mg caffeine, 500mg HMB

4:15pm: 1 Balance Bar, 5g fish oil(22g carbs/2g fiber, 14g protein, 12g fat)

5:00pm: 25mg ephedrine HCL, 200mg caffeine, 750mg HMB

5:30pm: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

5:45pm-6:20pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

6:20pm: 2 scoops Surge, 5g glutamine peptide, 3g creatine, 100mcg selenium, 3g CLA, 500mg ALA, 500mg HMB(50g carbs/0g fiber, 25g protein, 4.5g fat)

8:00pm: organic microwave chicken masala and rice, 5g fish oil, 500mg HMB(39g carbs/7g fiber, 29g protein, 14g fat)

9:20pm: 8oz Splenda Kool-aid, 1 tsp Leptigen

11:30pm: 2 cups skim milk, 2 scoops HSN Driver, 500mg magnesium, 500mg HMB, 10g fish oil(34g carbs/8g fiber, 58g protein, 14g fat)

Totals:
Calories: 3076kcal
Carbs/Fiber: 377g/35g
Protein: 256g
Fat: 76g

Comments:
Calories a tad high(about 100kcal over intended) Not too bad. Need to eat more vegetables.

MISC. RECOVERY ISSUES
9 hours.

rookiebldr
08-21-2002, 08:35 PM
Originally posted by Blood&Iron
Today in the gym, I had someone ask if I was getting ready to compete. I think the person was completely deluded and said something to that effect, but it was nice to hear anyways.


This makes the last bulking session worth while. :thumbup:

Blood&Iron
08-22-2002, 05:52 PM
Originally posted by rookiebldr


This makes the last bulking session worth while. :thumbup:
Nah, it was certainly worthwhile even without the comment. I am very happy with the results, I simply don't understand what the f*ck happend in the last month, since my weight was not increasing and yet I had the bizarre results on my bf% test.

Blood&Iron
08-22-2002, 06:05 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
Nope.

DIET

11:30am: 1 scoop HSN Driver, 1 cup skim milk, 1 bagel, 1tbsp light margarine(67g carbs/8g fiber, 39g protein, 17g fat)

1:00pm: 12.5mg ephedrine, 100mg caffeine, 1 tsp Leptigen

2:30pm: 7oz sushi(60g carbs/4g fiber, 20g protein, 20g fat)

4:00pm: 12.5mg ephedrine, 100mg caffeine, 500mg HMB

4:30pm: ZonePerfect beef lentil soup, 5g fish oil(39g carbs/9g fiber, 28g protein, 15g fat)

5:30pm: 12.5mg ephedrine, 100mg caffeine

7:00pm: 120g muesli, 1tbsp sugar, 3 cups skim milk, 1 Low-carb Lean Body MRP, 6g CLA, 5g fish oil(142g carbs/16g fiber, 94g protein, 25g fat)

9:20pm: 8oz Splenda Kool-aid, 1 tsp Leptigen

11:30pm: 2 cups skim milk, 2 scoops HSN Driver, 500mg magnesium, 10g fish oil(34g carbs/8g fiber, 58g protein, 14g fat)

Totals:
Calories: 2783kcal
Carbs/Fiber: 342g carbs/45g
Protein: 239g
Fat: 71g

Comments:
Okay. Not many vegetables, though.

MISC. RECOVERY ISSUES
10 hours.

Blood&Iron
08-23-2002, 10:24 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.

'AM' Workout: 11:10am-11:45am

Horizontal Leg Press
Tempo: 101
Warm-up: none
Work sets: 175 x 15
Increment from last session: +20lbs
15 RM: ???

Comments:
Sped tempo up from 212. Somewhat difficult, but I think I probalby could've hit 15 with 195 or even 215, pehraps.

incline DB Press
Tempo: 201
Warm-up: none
Work-set: 50's x 15
Estimated 15RM: 50's x 15
Increment: +5lbs per DB

Comments
Fairly difficult(almost to failure) Good burn.

Hammer Strength Low Row
Tempo: 201(X)
Warm-up: none
Work sets: 100 x 15(w/ straps)
Estimated 15RM: 90 x 15
Increment: +10lbs

Comments:
Fairly difficult. Form was only so-so. So-so concentration. Too much bicep involvement.


Lateral Raise
Tempo: 101(X)
Warm-up: none
Work sets: 15's x 15
Increment: +3lbs per DB
Guess 15 RM: 12's x 15

Comments:
To failure. Last rep was not quite full ROM and pretty marginal form.

Reverse Pec-Deck
Tempo: 201
Warm-up: none
Work sets: 75 x 15
Estimated 15RM: 65 x 15
Increment: +15lbs

Comments:
Pretty difficult.

Incline Curl
Tempo: 101(X)
Warm-up: none
Work sets: 20's x 15
15RM: 20's x 15
Increment: +5lbs per DB

Comments:
Crap form on final rep, which was very difficult.

Pronating Decline DB Extension
Tempo: 101(X)
Warm-up: none
Work sets: 20's x 15
Guess 15RM: 20's x 15
Increment: +5lbs per DB

Comments:
To failure. So so.

calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 87.5 x 15
15RM: 87.5 x 15
Increment: +12.5lbs

Comments:
Fairly difficult.

Wrist Curl
Tempo: 202
Warm-up: none
Work sets: 55 x 15
15RM: 50 x 15
Increment: +5lbs

Comments:
Changed temp from 211. Fairly easy.


Overall Comments:
Workout took about 30 min and was pretty intense. Only thing--and I do this at the end of every micro-cycle--I used less than perfect form, and a tiny bit of momentum on most of the movements. I don't know why I continue to do this. It's not really that pronounced, and if you were watching me you probably wouldn't even be able to tell for the most part, but it still bugs me.

PM Workout: 6:15pm-6:45pm

Assisted Chins
Tempo: 212(1)
Warm-up: none
Work sets: -70 x 15
15 RM: -70 x 15
Increment from last session: +10lbs

Comments:
Good concentration. Not to failure. Fairly difficult.

Dips
Tempo: 111
Warm-up: none
Work-set: -60 x 15
15RM: -60 x 15
Increment: +10lbs

Comments
Not to failure. Fairly difficult. Good concentration.

Lying Rear-Delt Raises
Tempo: 101
Warm-up: none
Work sets:
Right: 12 x 15
Left: 12 x 15
Guess 15RM: 15 x 15
Increment: none

Comments:
Slightly difficult.


Hammer Strength Behind-the-neck-Press
Tempo: 201
Warm-up: none
Work sets: 110 x 15
Increment: +10lbs
15 RM: 110 x 15

Comments:
Somewhat difficult. Near to failure.

Preacher Curl
Tempo: 101
Warm-up: none
Work sets: 55 x 15
Guess 15RM: 40 x 15(revised)
Increment: +10lbs

Comments:
Doh! I failed at 14 reps using 45lbs last time, but accidentally used 55lbs this time. Still managed 15reps. They were a bit quicker than normal, but it was still 15. Very difficult.

Tricep Pushdown
Tempo: 101
Warm-up: none
Work sets: 130 x 15
Guess 15RM: 120 x 15(revised)
Increment: +20lbs

Comments:
Upped the weight considerably as this exercise is quite a bit easier with the faster cadence I've used the last two sessions. Slightly difficult.


Hammer Strength Seated Hamstring Curl
Tempo: 201
Warm-up: none
Work sets: 70 x 15
Guess 15RM: 60 x 15(Think this may be low)
Increment: +2.5lbs

Comments:
Fairly difficult. Near to failure.

Hammer Strength Leg Extensionl
Tempo: 101(X)
Warm-up: none
Work sets: 80 x 15
Guess 15RM: 70 x 15(may be high)
Increment: +10lbs

Comments:
As with some other exericse, a bit more momentum than I'd like. Fairly difficult, but not to failure.

Calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 87.5bs x 15
15RM: 87.5 x 15
Increment: +12.5lbs

Comments:
Fairly easy.

Power Crunch
Tempo: 201
Warm-up: none
Work sets: 50 x 15
15RM: 45 x 15
Increment: +5lbs

Comments:
Pretty easy.

Overall Comments:
WOrkout took a brief 30min. Felt a bit nauseated at the end. Decent intensity.

DIET

5:00am: 1 Met-Rx RTD(20g carbs/2g fiber, 25g protein, 3g fat)

9:15am: 60g muesli, 1/2 cup skim milk, 1g vitamin C, 400IU vitamin E(46g carbs/8g fiber, 12g protein, 6g fat)

10:45am: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:15pm-11:45am 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

11:45am: 2 scoops Surge, 5g glutamine peptide, 3g creatine, 1g ester-c, 100mcg selenium, 3g CLA, 500mg ALA(50g carbs/0g fiber, 25g protein, 4.5g fat)

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

2:00pm: ZonePerfect Chicken Gumbo, 5g fish oil(42g carbs/7g fiber, 27g protein, 17g fat)

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

3:45pm: Wendy's Grilled chicken sandwich, 5g fish oil(35g carbs/2g fiber, 24g protein, 12g fat)

5:00pm: 25mg ephedrine HCL, 200mg caffeine

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

6:00pm: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

6:15pm-6:45pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

6:50pm: 2 scoops Surge, 5g glutamine peptide, 3g creatine, 100mcg selenium, 3g CLA, 500mg ALA(50g carbs/0g fiber, 25g protein, 4.5g fat)

7:30pm: 2 low-fat crumb cakes(38g carbs/0g fiber, 2g protein, 1g fat)

8:00pm: Kraft Pasta Anytime, 1 cup skim milk(112g carbs/12g fiber, 25g protein, 8g fat)

10:00pm: 4 cups skim milk, 10 low-fat crumb cakes(222g carbs/0g fiber, 42g protein, 5g fat)

12:00pm: 2 cups skim milk, 2 scoops HSN Driver, 500mg magnesium(34g carbs/8g fiber, 58g protein, 4g fat)

Totals:
Calories: 4592kcal
Carbs/Fiber: 725g/39g
Protein: 309g
Fat: 68g

Comments:
Cheat/refeed(Not really sure which) I just tried to keep the fat moderate, but this was more for my sanity than anything. I was eating isocalorically and wasn't really sure if I'd have a refeed, but just felt like it, so I did. Bit higher in calories than I expected, but no big deal.

MISC. RECOVERY ISSUES
7.5 hours.

Blood&Iron
08-25-2002, 12:21 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
Nope.

DIET

11:30am: 1 scoop HSN Driver, 2 cups skim milk, 1 cup raisin bran(73g carbs/11g fiber, 42g protein, 4g fat)

3:30pm: ZonePerfect Bar, low-fat ice cream sandwich, tuna sub, 3g CLA(116/10g fiber, 48 protein, 36g fat)

4:00pm: 25mg ephedrine, 200mg caffeine

6:00pm: 2 scoops HSN Driver, 2 cups skim milk(32g carbs/8g fiber, 58g protein, 4g fat)

7:00pm: 2oz pasta, 1oz pesto, 1tsp olive oil, 2 tsp parmesan cheese, 1 tbsp dressing, 1 small salad, 5g fish oil, 3g CLA(60g carbs/8g fiber, 10g protein, 22g fat)

10:00pm: 1 piece cake(64g carbs/1g fiber, 6g protein, 20g fat)

12:30pm: 4oz beef jerky(20g carbs/0g fiber, 56g protein, 2g fat)

1:30pm: 3 cups skim milk, 6oz pastry, 500mg magnesium(70g carbs/0g fiber, 28g protein, 30g fat)



Totals:
Calories: 3660kcal
Carbs/Fiber: 435g/38g
Protein: 248g
Fat: 120g fat

Comments:
Oops. Was almost on track, until I was waylaid by some cake and (incredibly tasty) pastry. It was worth it, though. So long as it's not a regular occurrence.

MISC. RECOVERY ISSUES
8 hours.

rookiebldr
08-25-2002, 11:14 PM
Originally posted by Blood&Iron
Overall Comments:
... Only thing--and I do this at the end of every micro-cycle--I used less than perfect form, and a tiny bit of momentum on most of the movements. I don't know why I continue to do this. It's not really that pronounced, and if you were watching me you probably wouldn't even be able to tell for the most part, but it still bugs me.
[/B]

I was reading your lifts and you kept mentioning your less then perfect form. I really wanted to tuttut you until I read the above. Oh well. BTW, well done on beating some of your maxes - perfect form or not.

Blood&Iron
08-26-2002, 07:19 PM
GENERAL RAMBLINGS
Couldn't get on the computer last night to do my entry, and I don't feel like doing it now(Besides I ate fairly crappily yesterday so I'd rather just forget)

1st day of the 10's. Decided this time to start out a little closer to my rep maxes than in my last few iterations of HST. Also considering adding in some cardio, but I think that'd be a bit premature. I really want to take things gradually. I seem to be dropping weight at about the rate I like(.5-1lbs a week) I'm about 209-210 at the moment down from (212-215) Also, I'm gonna keep calories at about 2900 for the moment. If I don't drop any weight this week, then I'll knock them down to 2500 or so next week. I'm also probably gonna kick in some One during the 2nd week of 10's and 1st week of 5's--more because I need to use the stuff up than any desire to at the moment(I have half a bottle, and it's going on 8 months old. It is in my freezer, but I still need to use it soon.) Might change my mind, though. We'll see.

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

2)Took 25mg ephedrine/200mg caffeine before.

AM Workout: 9:50am-10:25am

Deadlift
Tempo: 101
Warm-up: none
Work sets: 135 x 10
Increment from last session: n/a
Estimated 10 RM: 225 x 10???

Comments:
Fairly easy. I really need someone to watch me here and critique my form, but unfortunately there is never someone qualified around. Managed to scrape my knees up pretty well.

incline DB Press
Tempo: 212
Warm-up: none
Work-set: 40's x 10, 40's x 7
Increment: n/a
Tested 10RM: 55's x 10@202
Intended 10RM: 60's x 10


Comments
1st set was very easy. 2nd I terminated quite early, just as it began to become difficult. Started quite a closer to my max than on my previous HST cycles.

Hammer Strength Low Row(w/ straps)
Tempo: 212
Warm-up: none
Work sets: 90 x 10, 90 x 7
Increment: n/a
Estimated 10RM: 140 x 10(might be high)


Comments:
1st set was very slightly difficult. 2nd I terminated quite early. Used v-grip. Probably gonna stick with it.


Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 12's x 10, 12's x 6
Increment: n/a
Guess 10 RM: 20's x 10

Comments:
2nd set was a bit difficult.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work sets: 60 x 10, 60 x 6
Increment: n/a
Tested 10RM: 70 x 10@10X
Intended 10RM: 97.5 x 10

Comments:
1st set was quite easy.

Incline Curl
Tempo: 212
Warm-up: none
Work sets: 15's x 10, 15's x 5
Increment: n/a
Tested 10RM: 25's x 10@201

Comments:
1st was easy. Quit 2nd as soon as it became difficult

Pronating Decline DB Extension
Tempo: 212
Warm-up: none
Work sets: 15's x 10, 15's x 6
Increment: n/a
Guess 10RM: 25's x 10

Comments:
Allowed 2nd set to become slightly difficult before I quit.

calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 100 x 10, 100 x 6
Increment: n/a
Tested 10RM: 150 x 10@10X

Comments:
2nd was slightly difficult.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 50 x 10, 50 x 7
Increment: n/a
Tested '10RM': 70 x 9@202


Comments:
2nd slightly difficult.


Overall Comments:
Pretty mediocre workout. Just didn't have the focus, I normally do for whatever reason. Not bad, but not great either. Started with weights a fair bit closer to my rep maxes this time than in the previous two HST cycles. I'll see how this works out.

PM Workout: 5:40pm-6:20pm

Assisted Chins
Tempo: 212
Warm-up: none
Work sets: -90 x 10, -90 x 10
Increment from last session: n/a
Tested 10 RM: -70 x 10@202(x 2)
Intended 10RM: -55 x 10

Comments:
Good concentration. 1st set was very easy. 2nd slightly difficult.

Dips
Tempo: 212
Warm-up: none
Work-set: -30 x 10, -30 x 4
Increment: n/a
Tested 10RM: bodyweight(212) x 10@10X
Intended 10RM: bodyweight+20 x 10

Comments
Both sets were fairly difficult. Little worried I might be a bit overconfident with my intended 10RM. Guess we'll see.

Lying Rear-Delt Raises
Tempo: 212
Warm-up: none
Work sets:
Right: 12 x 10, 12 x 10
Left: 12 x 10, 12 x 10
Increment: n/a
Tested 10RM: 15 x 10@20X
Intended 10RM: 20 x 10

Comments:
1st set for left arm was fairly difficult. 2nd set was difficult for both arms.


Hammer Strength Behind-the-neck-Press
Tempo: 212
Warm-up: none
Work sets: 90 x 10, 90 x 6
Increment: n/a
Tested 10 RM: 140 x 10@10X
Intended 10RM: 145 x 10

Comments:
Both sets were slighty difficult.

Preacher Curl
Tempo: 212
Warm-up: none
Work sets: 45 x 10, 45 x 5
Increment: n/a
Tested 10RM: 65 x 10@101
Intended 10RM: 70 x 10

Comments:
Both were somewhat difficult.

Tricep Pushdown
Tempo: 212
Warm-up: none
Work sets: 110 x 10, 110 x 7
Increment: n/a
Tested 10RM: 150 x 10@10X
Intended 10RM: 160 x 10


Comments:
Both were fairly easy.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 65 x 10, 65 x 4
Increment: n/a
Tested 10RM: 70 x 10@21X (X 2)
Intended 10RM: 90 x 10

Comments:
Fairly difficult.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 50 x 10, 50 x 5
Increment: n/a
Tested 10RM: 90 x 10@201(X)
Intended 10RM: 100 x 10

Comments:
Very nice contractions and complete ROM. Quit 2nd set very early, before it became very difficult.


Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 100 x 10, 100 x 6
Increment: n/a
Tested 10RM: 150 x 10@10X

Comments:
2nd was slightly difficult.

Power Crunch
Tempo: 201
Warm-up: none
Work sets: 60 x 10
Increment: n/a
Tested 10RM: 80 x 10
Intended 10RM: 85 x 10

Comments:
Pretty easy.

Overall Comments:
Much more focused than at morning workout, despite the fact that the gym was full of people Quite a good workout.

DIET

5:00am: 1 Met-Rx RTD(20g carbs/2g fiber, 25g protein, 3g fat)

7:30am: 60g muesli, 1/2 cup skim milk, 1g vitamin C, 400IU vitamin E(46g carbs/8g fiber, 12g protein, 6g fat)

9:30am: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

9:50am-10:25am 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

10:30am: 2 scoops Surge, 5g glutamine peptide, 3g creatine, 1g ester-c, 100mcg selenium, 3g CLA, 500mg ALA(50g carbs/0g fiber, 25g protein, 4.5g fat)

12:00pm: 12.5mg ephedrine, 100mg caffeine, 1 tsp Leptigen

2:30pm: 4oz cajun grilled salmon, 3oz sweet potato fries, arugula, 2 tbsp vinaigrette(40g carbs/8g fiber, 30g protein, 40g fat)

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

4:50pm: 25mg ephedrine HCL, 200mg caffeine

5:15pm: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

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

6:30pm: 2 scoops Surge, 5g glutamine peptide, 3g creatine, 100mcg selenium, 3g CLA, 500mg ALA(50g carbs/0g fiber, 25g protein, 4.5g fat)

9:00pm: organic microwave chicken masala and rice, 5g fish oil, 500mg HMB(39g carbs/7g fiber, 29g protein, 14g fat)

10:30pm: 2 cups skim milk, 2 scoops HSN Driver, 500mg HMB, 5g fish oil, 500mg magnesium(34g carbs/8g fiber, 58g protein, 9g fat)

Totals:
Calories: 3036kcal
Carbs/Fiber: 355g/33g
Protein: 248g
Fat: 84g

Comments:
Pretty much on target, except for having gone quite awhile before eating after my postworkout shakes. Calories about 100kcal too high, but I'm not too concerned about that.


MISC. RECOVERY ISSUES
8.5 hours.

Blood&Iron
08-26-2002, 07:55 PM
Originally posted by rookiebldr


I was reading your lifts and you kept mentioning your less then perfect form. I really wanted to tuttut you until I read the above. Oh well.

You should tuttut me. What I wrote isn't that great of an excuse--I just didn't want people to get the idea I was flailing about with the weights. I tend to be a bit hyperbolic, so I just wanted to put things in perspective.



BTW, well done on beating some of your maxes - perfect form or not.
Thanks

MonStar
08-27-2002, 09:23 AM
I had a few questions for you B&I. Journal has looking good by the way - I have been reading just havnt had much to say. :):)

First off all how long is creatine/glutamine potent in Gatorade? Like should I mix it RIGHT before I head to the gym or what? From what I understand after a few hours or maybe days the creatine content drops like crazy.

Also man I might add a tbsp. of glycerol to my Gatorade. Is this a bad idea? Or do you think it will be beneficial or what?

Blood&Iron
08-27-2002, 06:13 PM
Originally posted by MonStar
I had a few questions for you B&I. Journal has looking good by the way - I have been reading just havnt had much to say. :):)

First off all how long is creatine/glutamine potent in Gatorade? Like should I mix it RIGHT before I head to the gym or what? From what I understand after a few hours or maybe days the creatine content drops like crazy.

From what I understand that should be fine. Creatine, as you well know, isn't stable in solution but if it's not more than a few hours it shouldn't be too much of a problem. Dunno about glutamine, but I doubt it breaks down.



Also man I might add a tbsp. of glycerol to my Gatorade. Is this a bad idea? Or do you think it will be beneficial or what?
Haven't looked into this very thoroughly, but from what I recall there is conflicting evidence as to whether glycerol aids in hydration. If it does so, I doubt the effect is going to be very pronounced. It is, at least according to one study I looked at, worthless at increasing glycogen storage(I know you were using it for this at one point, and seem to recall even having posted this fact. Maybe I'm imagining things)

Blood&Iron
08-27-2002, 06:41 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
Nope.

DIET

10:00am: 1 cup raisin bran, 1.5 cups skim milk, 1 scoop HSN Driver, 5g fish oil, 500mg HMB(68g carbs/11g fiber, 40g protein, 8.5g fat)

12:00pm: 12.5mg ephedrine, 100mg caffeine, 1 tsp Leptigen, 500mg HMB

1:30pm: chicken and cheese quesadilla, 1 tbsp sour cream, 500mg HMB(40g carbs/2g fiber, 30g protein, 30g fat)

3:30pm: 12.5mg ephedrine, 100mg caffeine, 500mg HMB, 1 tsp Leptigen

4:30pm: 1 whole wheat bagel, 5g fish oil, 3g CLA, 1/2 Lean Body MRP, 500mg HMB(55g carbs/5g fiber, 31g protein, 13g fat)

5:30pm:3 cookies(20g carbs/1g fiber, 2g protein, 9g fat)

6:30pm: 1 cup raisin bran, 1/2 cup skim milk, 3g CLA(51g carbs/7g fiber, 10g protein, 4.5g fat)

8:20pm: organic microwave chicken masala and rice, 5g fish oil, 500mg HMB(39g carbs/7g fiber, 29g protein, 14g fat)

10:30pm: 2 cups skim milk, 1 Lean Body MRP, 500mg HMB, 10g fish oil, 500mg magnesium(36g carbs/1g fiber, 58g protein, 11.5g fat)

Totals:
Calories: 2746kcal
Carbs/Fiber: 317g/34g
Protein: 200g
Fat: 90.5

Comments:
'bout 150kcal shy of target(Course in reality, who knows how far off this is. I don't worry because my margin of error is probably +/- 500kcal) No vegetables, but otherwise okay.


MISC. RECOVERY ISSUES
9 hours.

Blood&Iron
08-28-2002, 07:59 PM
GENERAL RAMBLINGS
Decided both to save money and out of faith in Bryan Haycock to switch to HSN Driver postworkout(which is casein) rather than my previous whey hydrolysate shake(Surge) Need to find some bulk dextrose to toss in, though. Also, it should be noted that adding glutamine peptide and BCAA's to a product that doesn't contain an assload of sugar results in something that tastes like complete ass.


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: 11:10am-11:50am

Horizontal Leg Press
Tempo: 313
Warm-up: none
Work sets: 155 x 10
Increment from last session: n/a
Estimated 10 RM: 225 x 10???

Comments:
Slightly difficult. Good concentration.

incline DB Press
Tempo: 212
Warm-up: none
Work-set: 45's x 10, 45's x 7
Increment: +5lbs per DB
Tested 10RM: 55's x 10@202
Intended 10RM: 60's x 10


Comments
Still a bit conflicted about Paul Check, but after reading this:
http://www.paulchekseminars.com/articles.cfm?select=26
I decided to adjust my form accordingly(which meant my arms only broke parallel by about an inch or two) Usually, I go well below this when doing any form of benching. When using DB's I go until the DB's are hitting my shoulders. Doing it the new way felt like a ridiculously short ROM, and the sets were a fair bit easier as a result. Still not sure how I feel about this. I prefer to err on the side of caution, though.

Hammer Strength Low Row(w/ straps)
Tempo: 212
Warm-up: none
Work sets: 100 x 10, 100 x 7
Increment: +10lbs
Estimated 10RM: 140 x 10(might be high)

Comments:
Both sets slightly difficult. Focused a bit more on leading with my elbows(per Belial's and LAM's suggestion in a recent thread) I've always sorta done this anyway, but not with that visualization in mind. Worked well.

Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 12's x 10, 12's x 6
Increment: none
Guess 10 RM: 20's x 10

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

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work sets: 67.5 x 10, 67.5 x 6
Increment: +7.5lbs
Tested 10RM: 70 x 10@10X
Intended 10RM: 97.5 x 10

Comments:
First set was reasonably easy. 2nd slightly difficult.

Incline Curl
Tempo: 212
Warm-up: none
Work sets: 15's x 10, 15's x 5
Increment: none
Tested 10RM: 25's x 10@201

Comments:
2nd set slighlty difficult. Good concentration.

Pronating Decline DB Extension
Tempo: 212
Warm-up: none
Work sets: 15's x 10, 15's x 6
Increment: none
Guess 10RM: 25's x 10

Comments:
1st set wasn't too difficult. 2nd set was very difficult for my left arm(not for right)

calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 112.5 x 10, 112.5 x 6
Increment: +12.5lbs
Tested 10RM: 150 x 10@10X

Comments:
Both sets somewhat difficult.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 55 x 10, 55 x 7
Increment: +5lbs
Tested '10RM': 70 x 9@202


Comments:
2nd slightly difficult.


Overall Comments:
Pretty decent workout. Much better focus than last morning session.

PM Workout: 5:50pm-6:40pm

Assisted Chins
Tempo: 212
Warm-up: none
Work sets: -80 x 10, -80 x 5
Increment from last session: +10lbs
Tested 10 RM: -70 x 10@202(x 2)
Intended 10RM: -55 x 10

Comments:
Good concentration. Quite 2nd set very early, prior to it really becoming difficult. Maybe should've have kept going for another rep or two.

Dips
Tempo: 212
Warm-up: none
Work-set: -25 x 10, -25 x 4
Increment: +5lbs
Tested 10RM: bodyweight(212) x 10@10X
Intended 10RM: bodyweight+20 x 10

Comments
1st set was fairly difficult. Quite near to failure on 2nd set. Should've probalby skipped it entirely.

Lying Rear-Delt Raises
Tempo: 212
Warm-up: none
Work sets:
Right: 12 x 10, 12 x 10
Left: 12 x 10, 12 x 10
Increment: none
Tested 10RM: 15 x 10@20X
Intended 10RM: 20 x 10

Comments:
2nd sets for both arms were quite difficult. Probably should've skipped them.


Hammer Strength Behind-the-neck-Press
Tempo: 212
Warm-up: none
Work sets: 100 x 10, 100 x 4
Increment: n/a
Tested 10 RM: 140 x 10@10X
Intended 10RM: 145 x 10

Comments:
1st set was fairly difficult. Decent concentration. Quit 2nd quite early.

Preacher Curl
Tempo: 212
Warm-up: none
Work sets: 50 x 10, 50 x 5
Increment: +5lbs
Tested 10RM: 65 x 10@101
Intended 10RM: 70 x 10

Comments:
So-so concentration. 2nd set was very difficult and came near to failure. Should've skipped it.

Tricep Pushdown
Tempo: 212
Warm-up: none
Work sets: 120 x 10, 120 x 5
Increment: +10lbs
Tested 10RM: 150 x 10@10X
Intended 10RM: 160 x 10

Comments:
1st set was quite easy. 2nd slightly difficult. Good concentration.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 70 x 10, 70 x 3
Increment: +5lbs
Tested 10RM: 70 x 10@21X (X 2)
Intended 10RM: 90 x 10

Comments:
Slightly difficult. Already at my previous 10RM and with a slower cadence(Although fewer reps) Cool.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 60 x 10, 60 x 4
Increment: +10lbs
Tested 10RM: 90 x 10@201(X)
Intended 10RM: 100 x 10

Comments:
Nice concentration and contractions. Quite easy.


Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 112.5 x 10, 112.5 x 5
Increment: +12.5lbs
Tested 10RM: 150 x 10@10X

Comments:
Both slightly difficult.

Power Crunch
Tempo: 212
Warm-up: none
Work sets: 65 x 10
Increment: +5lbs
Tested 10RM: 80 x 10
Intended 10RM: 85 x 10

Comments:
Pretty easy.

Overall Comments:
Good workout.

DIET

6:00am: 1 Met-Rx RTD(20g carbs/2g fiber, 25g protein, 3g fat)

7:30am: 1 cup raisin bran, 1/2 cup skim milk, 1g vitamin C, 400IU vitamin E(63g carbs/7g fiber, 9g protein, 1.5g fat)

10:30am: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine(3g carbs/0g fiber, 22g protein, 1.5g fat)

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

12:00am: 1 scoop HSN Driver, 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine, 500mg vitamin E, 100mcg selenium, 3g CLA(40g carbs/4g fiber, 21g protein, 5g fat)

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

2:15pm: ZonePerfect Chicken Gumbo(42g carbs/7g fiber, 28g protein, 12g fat)

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

4:15pm: 12.5mg ephedrine HCL, 100mg caffeine

5:30pm: 25mg ephedrine HCL, 200mg caffeine, 500mg HMB

5:50pm-6:40pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

7:00pm: 1 scoop HSN Driver, 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine, 100mcg selenium, 3g CLA, 500mg vitamin C(40g carbs/4g fiber, 21g protein, 5g fat)

9:00pm: organic microwave chicken masala and rice, 10g fish oil, 500mg HMB(39g carbs/7g fiber, 29g protein, 19g fat)

10:30pm: 2 cups skim milk, 2 scoops HSN Driver, 500mg HMB, 10g fish oil, 500mg magnesium(34g carbs/8g fiber, 58g protein, 14g fat)

Totals:
Calories: 2645kcal
Carbs/Fiber: 351g/39g
Protein: 212g
Fat: 61g

Comments:
Bit low in fat--and consequently calories. Maybe I'll do something before bed. Or not.

MISC. RECOVERY ISSUES
8 hours.

rookiebldr
08-28-2002, 09:16 PM
Originally posted by Blood&Iron
Decided both to save money and out of faith in Bryan Haycock to switch to HSN Driver postworkout(which is casein) rather than my previous whey hydrolysate shake(Surge) Need to find some bulk dextrose to toss in, though. Also, it should be noted that adding glutamine peptide and BCAA's to a product that doesn't contain an assload of sugar results in something that tastes like complete ass.


I'm surprised that you are switching to a casein based post workout drink. Everything that I've read previously had indicated that you needed quick digestive protein as quickly as possible after the workout. This sound counter to that. I haven't gone to the HSN site to see why they are recommending this - so I'll check that out.


Originally posted by Blood&Iron
I decided to adjust my form accordingly(which meant my arms only broke parallel by about an inch or two) Usually, I go well below this when doing any form of benching. When using DB's I go until the DB's are hitting my shoulders. Doing it the new way felt like a ridiculously short ROM, and the sets were a fair bit easier as a result. Still not sure how I feel about this. I prefer to err on the side of caution, though.


Good article. Makes me want to re-think my motion on these as well. Have you had problems with your shoulders or is this more preventive? I have, which is why I continue to stay away from bench pressing. I'm guessing you will likely need to reset your maxes now.

Blood&Iron
08-28-2002, 09:35 PM
Originally posted by rookiebldr

I'm surprised that you are switching to a casein based post workout drink. Everything that I've read previously had indicated that you needed quick digestive protein as quickly as possible after the workout. This sound counter to that. I haven't gone to the HSN site to see why they are recommending this - so I'll check that out.

Well, the idea is that you have a pre AND postworkout protein shake(which is what the Primer/Driver combo is) The aminos from the preworkout whey shake are peaking in the blood just as your workout is winding down(Hence no need for hydrolysate) and the aminos from the casein peak just as the aminos from the whey are declining, and keep things elevated for a prolonged period until your next meal(There's even a neat little graph displaying this at the HST site) I knew this before, but figured it would make sense to still use hydrolysate postworkout, and have casein/solid food an hour later(I asked Bryan this and he never really answered. The exchange is in this journal somewhere) That way, you end up sorta having two postworkout shakes. I wasn't sure it helped, but figured it couldn't hurt. But it's cheaper to just do it the way I am now, and Lyle McDonald whom I respect more than anyone in nutrition has always been rather anti-hydrosylate saying it really doesn't confer any benefits.



Good article. Makes me want to re-think my motion on these as well. Have you had problems with your shoulders or is this more preventive? I have, which is why I continue to stay away from bench pressing. I'm guessing you will likely need to reset your maxes now.
I have occasional twinges in my shoulders, but they are very infrequent--maybe once a week or so. Nothing chronic, but I still take it as a warning sign. Personally, I attribute it to my brief foray into explosive tempos as before I did that I never had any pain. Since doing so and switching back to more controlled cadences(at least usually) I've had the minor shoulder pains mentioned above, and my lower back problem which is well chronicled in this journal(it was mostly due to one moment of macho stupidity about 6-7 months ago) As for how this will affect my weights, I already set my max a bit higher than last time in this exercise, and I'm not entirely sure how the reduced ROM will affect my strenght. Guess well see. Still not sure I'm gonna stick with it or not--I H-A-T-E reducing my ROM. It's probably my biggest downfall as the most extreme ROM is sometimes dangerous(particularly in the leg press)

Blood&Iron
08-29-2002, 09:37 PM
GENERAL RAMBLINGS
Pfft

EXERCISE
Pffft.

DIET

8:40am: 1 cup raisin bran, 1.5 cups skim milk, 1/2 Low-carb Lean Body MRP, 5g fish oil, 500mg HMB(70g carbs/7g fiber, 40g protein, 7.5g fat)

9:30pm: 12.5mg ephedrine, 100mg caffeine, 1 tsp Leptigen, 500mg HMB

11:30pm: 12.5mg ephedrine, 100mg caffeine, 1 tsp Leptigen, 500mg HMB

12:30pm: chicken and mushroom wrap, 500mg HMB(40g carbs/6g fiber, 30g protein, 20g fat)

1:30pm: 12.5mg ephedrine, 100mg caffeine, 500mg HMB, 1 tsp Leptigen, 500mg HMB

3:30pm: 1 whole wheat bagel, 5g fish oil, 1/2 Lean Body MRP, 8oz milk, 500mg HMB(70g carbs/4g fiber, 40g protein, 11g fat)

4:30pm: 12.5mg ephedrine, 100mg caffeine, 500mg HMB, 1 tsp Leptigen, 500mg HMB

7:30pm: Wendy's--grilled chicken sandwich, broccoli and cheese baked potato(115g carbs/11g fiber, 44g protein, 21g fat)

10:00pm: 4oz beef jerky, corned beef sandwich, 500mg HMB, 5g fish oil(55g carbs/0g fiber, 76g protein, 25g fat)

12:00pm: 1 cup skim milk, 500mg magnesium(12g carbs/0g fiber, 8g protein, 0g fat)

Totals:
Calories: 3048kcal
Carbs/Fiber: 362g/28g
Protein: 238g
Fat: 84.5g

Comments:
Near on target, though my final meal had to be pretty skippy to do it. And I thought I was gonna come under...

Bah!

MISC. RECOVERY ISSUES
6.5hours:cry:

rookiebldr
08-29-2002, 10:09 PM
Originally posted by Blood&Iron

6.5hours:cry:

tuttut Having read how non-functional you get on such less than 9 hours sleep, you must just be a blithering idiot now. :D :D

Thanks again for the info on the protein. I seem to sorta of remember the exchange, now that you have mention it. I had been starting to add a protein shake pre-workout occasionally. I'll likely stay with the surge for now since it's locally available.

Blood&Iron
08-30-2002, 08:56 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/500mg caffeine before workout 1, 25mg E/200mg C before workout 2

Workout 1: 1:30am-2:00am

Deadlifts
Tempo: 201
Warm-up: none
Work sets: 155 x 10
Increment from last session: +20lbs
Estimated 10 RM: 225 x 10???

Comments:
Quite easy--surprisingly so, actually. Pulled aside the PT that tests my bodyfat to watch my form. I've been worried that I've been letting my lower back round, and perhaps have been having some other form issues. He said my form was dead-on, and that it looked like I could use a lot more weight. After I finished, I noticed that my left leg was smeared with blood. I'm gonna have to do something about this out of courtesy to the other gym members. Ideally, it wouldn't happen at all, but I have difficulties holding the bar really close to my body without scraping my knees. Maybe putting baby-powder on before will help. This time, I just tried to wipe the bar off really well.

Least I'm living up to my username(which incidentally wasn't mean as some hardcore, "I'm a badass" sorta thing--cuz I'm most definitely not--though unfortunately that's probably what most people think) It was supposed to be clever. I've shared this before but:

from Otto von Bismarck, Chancellor of Germany(1871-1890)
The great questions of the day will be solved not by speeches and majority decisions...but by blood and iron.


incline DB Press
Tempo: 212
Warm-up: none
Work-set: 50's x 10, 50's x 7
Increment: +5lbs per DB
Tested 10RM: 55's x 10@202
Intended 10RM: 60's x 10


Comments
Very easy. Increased my ROM a bit from the Chek-inspired reduced ROM I used last tiem. Pretty much my regular ROM, which meant almost touching the bells to my chest.

Hammer Strength Low Row(v-grip w/ straps)
Tempo: 212
Warm-up: none
Work sets: 110 x 10, 110 x 6
Increment: +10lbs
Estimated 10RM: 140 x 10(might be high)

Comments:
Slightly difficult. I've had intemittant problems with my shoulders rising up at the top here(basically a 2 inch shrug), and I had them again. Dunno why I have this sometimes and not others. Perhaps the fatigue from the deads affects this.

Lateral Raise
Tempo: 111
Warm-up: none
Work sets: 15's x 10, 15's x 5
Increment: +3lbs per DB
Guess 10 RM: 20's x 10

Comments:
Sped tempo up from 212. 1st set was easy. 2nd slightly difficult.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work sets: 75 x 10, 75 x 5
Increment: +7.5lbs
Tested 10RM: 70 x 10@10X
Intended 10RM: 97.5 x 10

Comments:
Both sets were fairly difficult.

Incline Curl
Tempo: 212
Warm-up: none
Work sets: 20's x 10, 20's x 5
Increment: +5lbs per DB
Tested 10RM: 25's x 10@201

Comments:
Both sets were slightly difficult.

Pronating Decline DB Extension
Tempo: 212(first 5), 101(last 5)
Warm-up: none
Work sets: 20's x 10
Increment: +5lbs per DB
Guess 10RM: 25's x 10

Comments:
Somewhat difficult. My arms were shaking quite a bit towards the end of this.

calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 112.5 x 10, 112.5 x 5
Increment: none
Tested 10RM: 150 x 10@10X

Comments:
I actually should've increase this, but accidentally didn't. Both sets slightly difficult.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 60 x 10, 60 x 5
Increment: +5lbs
Tested '10RM': 70 x 9@202

Comments:
Slightly difficult.


Overall Comments:
Great workout. Really zoned-in and rested very briefly between exercises. The extra 25mg E, and 300mg C probably had something to do with this.

Workout 2: 7:45pm-8:40pm

Assisted Chins
Tempo: 212
Warm-up: none
Work sets: -70 x 10, -70 x 4
Increment from last session: +10lbs
Tested 10 RM: -70 x 10@202(x 2)
Intended 10RM: -55 x 10

Comments:
Fairly easy, but crap concentration on set #1(Not the intense, almost cramp-like contractions I've been getting here lately) Not too much bicep involvement at least. Okay concentration on set #2. Surpassed previous RM here.

Assisted Dips
Tempo: 212
Warm-up: none
Work-set: -20 x 10, -20 x 3
Increment: +5lbs
Tested 10RM: bodyweight(212) x 10@10X
Intended 10RM: bodyweight+20 x 10

Comments
Fairly difficult. Okay concentration.

Lying Rear-Delt Raises
Tempo: 201
Warm-up: none
Work sets:
Right: 15 x 10, 15 x 6
Left: 15 x 10, 15 x 6
Increment: +3lbs
Tested 10RM: 15 x 10@20X
Intended 10RM: 20 x 10

Comments:
Both sets fairly easy, but concentration was a little off.


Hammer Strength Behind-the-neck-Press
Tempo: 201
Warm-up: none
Work sets: 110 x 10, 110 x 6
Increment: +10lbs
Tested 10 RM: 140 x 10@10X
Intended 10RM: 145 x 10

Comments:
1st set was easy. 2nd slightly difficult. Okay concentration.

Preacher Curl
Tempo: 201
Warm-up: none
Work sets: 55 x 10, 55 x 6
Increment: +5lbs
Tested 10RM: 65 x 10@101
Intended 10RM: 70 x 10

Comments:
1st set was easy. 2nd slightly difficult. Decent concentration.

Tricep Pushdown
Tempo: 211
Warm-up: none
Work sets: 130 x 10, 130 x 8
Increment: +10lbs
Tested 10RM: 150 x 10@10X
Intended 10RM: 160 x 10

Comments:
1st set easy. 2nd slightly difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 75 x 10, 75 x 4
Increment: +5lbs
Tested 10RM: 70 x 10@21X (X 2)
Intended 10RM: 90 x 10

Comments:
Slightly difficult. Surpassed previous RM.

Hammer Strength Leg Extensionl
Tempo: 212
Warm-up: none
Work sets: 70 x 10, 70 x 5
Increment: +10lbs
Tested 10RM: 90 x 10@201(X)
Intended 10RM: 100 x 10

Comments:
Easy. Good concentration.


Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 112.5 x 10, 112.5 x 5
Increment: none
Tested 10RM: 150 x 10@10X

Comments:
1st somewhat difficult. 2nd easy

Power Crunch
Tempo: 211
Warm-up: none
Work sets: 70 x 10
Increment: +5lbs
Tested 10RM: 80 x 10
Intended 10RM: 85 x 10

Comments:
Pretty easy.

Overall Comments:
Okay workout, but not nearly as good as the first session.

DIET

6:00am: 1 Met-Rx RTD(20g carbs/2g fiber, 25g protein, 3g fat)

10:30am: 60g muesli, 1/2 cup skim milk, multi-vitamin, 400IU vitamin E(46g carbs/8g fiber, 12g protein, 6g fat)

1:00pm: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine, 500mg HMB(3g carbs/0g fiber, 22g protein, 1.5g fat)

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

2:00pm: 1 scoop HSN Driver, 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine, 500mg vitamin E, 100mcg selenium, 3g CLA, 500mg HMB(40g carbs/4g fiber, 21g protein, 5g fat)

3:00pm: 12.5mg ephedrine, 100mg caffeine, 500mg HMB

5:30pm: ZonePerfect Chicken Gumbo, 10g fish oil, 500mg HMB(42g carbs/7g fiber, 28g protein, 22g fat)

7:10pm: 25mg ephedrine HCL, 200mg caffeine, 1g HMB

7:45pm-8:40pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

8:40pm: 1 scoop HSN Driver, 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine, 100mcg selenium, 2g CLA, 500mg vitamin C, 500mg HMB(40g carbs/4g fiber, 21g protein, 4g fat)

10:40pm: organic microwave chicken masala and rice, 10g fish oil, 500mg HMB(39g carbs/7g fiber, 29g protein, 19g fat)

12:00am: 2 cups skim milk, 1 low-carb Lean Body MRP, 500mg HMB, 10g fish oil, 500mg magnesium, 1 serving Fiber Psyll(50g carbs/14g fiber, 58g protein, 12g fat)

Totals:
Calories: 2740kcal
Carbs/Fiber: 350g/44g
Protein: 216g
Fat: 72.5

Comments:
On target. Not enough vegetables, though--what a surprise. My EC and HMB dosing sucked too.

MISC. RECOVERY ISSUES
10 hours sleep. Haven't been getting quite enough, so I caught up on it last night.

rookiebldr
09-01-2002, 06:13 AM
Originally posted by Blood&Iron
Quite easy--surprisingly so, actually. Pulled aside the PT that tests my bodyfat to watch my form. I've been worried that I've been letting my lower back round, and perhaps have been having some other form issues. He said my form was dead-on, and that it looked like I could use a lot more weight. After I finished, I noticed that my left leg was smeared with blood. I'm gonna have to do something about this out of courtesy to the other gym members. Ideally, it wouldn't happen at all, but I have difficulties holding the bar really close to my body without scraping my knees. Maybe putting baby-powder on before will help. This time, I just tried to wipe the bar off really well.


I guess there no need for me to come over there and yell at you for improper form now.



Least I'm living up to my username(which incidentally wasn't mean as some hardcore, "I'm a badass" sorta thing--cuz I'm most definitely not--though unfortunately that's probably what most people think) It was supposed to be clever. I've shared this before but:


Just shattered another image. hehehe


Where's yesterday's update. Taking a holiday?

ectx
09-01-2002, 03:33 PM
B&I,
Is the use of a each tempo a principle specific to HST? It seems to me that the use of a specific tempo would be a great way to keep form in check regardless of how you're training. Please pardon the possible ignorance of my question. I'm still relatively green in this arena. Thanks.

Blood&Iron
09-01-2002, 04:24 PM
Originally posted by ectx
B&I,
Is the use of a each tempo a principle specific to HST? It seems to me that the use of a specific tempo would be a great way to keep form in check regardless of how you're training. Please pardon the possible ignorance of my question. I'm still relatively green in this arena. Thanks.
Nah. It's not specific to HST, and although Haycock has addressed tempo issues he does not focus on them too much. Here's a Q&A on the HST and tempo:
http://www.thinkmuscle.com/articles/haycock/hst-06.htm

I've been very attentive to tempo ever since I used SuperSlow, which advocates a 10s and 5s negative. Charles Poliquin's writings also made me a bit more aware of tempo. I don't think that any one tempo is ideal either uniformly or for any exercise, but it can have a profound effect on the amount of weight one can use in any given exercise. Personally, I think paying attention to tempo helps avoid injuries, maintain form, and ensure you're not deluding yourself by increasing weight not because you're stronger, but simply because you're using a faster speed of movement.

At the link below you can see an argument Chris Mason and I had about this subject back at the beginning of my journal and see some of my general thoughts on the subject(Though some havechanged) as well as observing some of my asshole, know-it-all tendencies.
http://www.wannabebigforums.com/showthread.php?postid=118645&highlight=tempo#post118645

Blood&Iron
09-02-2002, 08:53 PM
GENERAL RAMBLINGS
I know what some of you may have been thinking, but no, I'm not dead. Just have been lazy the last couple days. Well, not lazy really. Saturday I was busy. And Sunday and today I felt a bit under the weather; just a bit of a stomach ache. So the fact that my gym was only open until 4pm today and I would have had to consolidate my AM and PM workouts into a single one, and the fact I felt sorta crappy, I decided to do my workouts on T-TH-S this week. Also, as I've mentioned before I'm gonna finish up my bottle of One as I want to use it up before it gets too old. Really I'd prefer to wait, but I've already had the stuff going on 9 months now. Also, I haven't really been losing that much weight(2lbs over the past 3 weeks) Of course, that's mostly by design. I want to be very gradual in my approach to dieting this time, but I think I could stand to be making slightly quicker progress. I may drop my calories down to 2600kcal or so, although since I'm adding in the One I may just keep things where they're currently at. I dunno. I'm gonna continue to hold off on the cardio.

Oh, and I broke down and ordered Lyle McDonald's e-book on Bromocriptine. Still don't like the idea of only being able to access it via the qfac site, but it is only 19.95, so I'll deal. I still have to wait for them to send me my auth code so I can access it.

EXERCISE
Nope.

DIET

Felt a bit under the weather. Not horrible, but still I don't think it's worth bothering...

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

Comments:
Crap.

MISC. RECOVERY ISSUES
10 hours, but I had difficulty sleeping due to a stomach ache so I kept waking up.

ectx
09-02-2002, 09:22 PM
Thanks for the links. I was very amused by the B&I-Chris Mason discourse. LOL. It also gave me a chance to look at other parts of your journal. The detail is amazing. Anyhow, just wanted to thank you for the links. I found them both very informative. I hope you feel better. I loathe being sick.

The_Chicken_Daddy
09-03-2002, 10:37 AM
Originally posted by Blood&Iron
GENERAL RAMBLINGS
Oh, and I broke down and ordered Lyle McDonald's e-book on Bromocriptine. Still don't like the idea of only being able to access it via the qfac site, but it is only 19.95, so I'll deal. I still have to wait for them to send me my auth code so I can access it.


Dude, you gotta keep me informed.

I'm frickin' dying waiting for a hardcopy to come out.

Marcel
09-03-2002, 07:41 PM
Blood - HST rocks.

Quick question ... how long of a break do you take in between sets? I take 1 minute or less.

I was paranoid as fook working with 'lighter' weights but no longer is it an issue.

I enjoy the benefit of truly performing exercises with impecable form and concentrating completely on the muscles at work.

Anyways thought I would tell ya. Latz

Blood&Iron
09-03-2002, 08:35 PM
Originally posted by Marcel
Blood - HST rocks.

Quick question ... how long of a break do you take in between sets? I take 1 minute or less.

I was paranoid as fook working with 'lighter' weights but no longer is it an issue.

I enjoy the benefit of truly performing exercises with impecable form and concentrating completely on the muscles at work.

Anyways thought I would tell ya. Latz
Glad to hear HST is working out for ya. I think it kicks ass too.

Yeah, it's great when the weight is just heavy enough to be challenging, yet light enough where you can concentrate fully on the contraction. I swear I can almost feel what every fiber is doing.

Generally, my rest between different exercises is however long it takes me to move from one station/exercise to the next and set things up. If I'm doing multiple sets on a single movement, my rest periods are generally 30s to 1 minute--though more towards 30s(This is the one place I allow some slop and am not anal about things. Maybe I should be.)

Thanks for letting me know about your success.

Marcel
09-03-2002, 08:50 PM
Originally posted by Blood&Iron

Glad to hear HST is working out for ya. I think it kicks ass too.

Yeah, it's great when the weight is just heavy enough to be challenging, yet light enough where you can concentrate fully on the contraction. I swear I can almost feel what every fiber is doing.

Generally, my rest between different exercises is however long it takes me to move from one station/exercise to the next and set things up. If I'm doing multiple sets on a single movement, my rest periods are generally 30s to 1 minute--though more towards 30s(This is the one place I allow some slop and am not anal about things. Maybe I should be.)

Thanks for letting me know about your success.

lol ... i hear ya on the muscle fibers.

My cheap trusty wal-mart watch counts the seconds for me. :D

No problem. I enjoy reading your journal.

Blood&Iron
09-03-2002, 08:56 PM
Originally posted by ectx
It also gave me a chance to look at other parts of your journal. The detail is amazing. Anyhow, just wanted to thank you for the links. I found them both very informative. I hope you feel better. I loathe being sick.
Thanks for the compliments. My journal isn't quite as detailed as some, including yours, but I think it was the first of its kind(anal to the nth degree) and was, I think, an inspiration to a number of other OCDish journals that have since sprung up.

Glad the links were of help.

BTW, I feel fine now.

Blood&Iron
09-03-2002, 09:33 PM
GENERAL RAMBLINGS
Had my bodyfat tested. Not even gonna bother posting it as it was the same. I find this impossible to believe as I've dropped 3lbs and done it slowly over the past 3 weeks so it should have been pretty much all fat. When the guy first started taking the site measurments, some were like half again as high as last time--which just flatout couldn't be. After some fiddling, and taking them at slightly different areas he got them to be about the same. I'm convinced though that he doesn't yet quite have it down to an art(No offense, Shawn if you're reading it. I still appreciate the help) I'm really gonna try to get things together and be hydrostatically weighed so I can have a more accurate appraisal of the situation, and maybe help Shawn refine his testing.

Started up on One again. Gonna finish off the bottle I have over the next two weeks. Don't have quite enough Androspray left for that period, and it might have gone bad--there is a bunch of precipitate around the nozzle which I suspect is 4-AD. And when I sprayed it on it left a white powder, which it shouldn't do. I might just toss it.

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 each workout.

Workout 1: 11:10am-11:50am

Horizontal Leg Press
Tempo: 202
Warm-up: none
Work sets: 195 x 10
Increment from last session: +40lbs
Estimated 10 RM: 225 x 10???

Comments:
Sped tempo up from 313. Quite easy as a result.

Least I'm living up to my username(which incidentally wasn't mean as some hardcore, "I'm a badass" sorta thing--cuz I'm most definitely not--though unfortunately that's probably what most people think) It was supposed to be clever. I've shared this before but:


incline DB Press
Tempo: 212
Warm-up: none
Work-set: 55's x 10, 55's x 5
Increment: +5lbs per DB
Tested 10RM: 55's x 10@202
Intended 10RM: 60's x 10


Comments
Returned to reduced Chek-inspired ROM(which means I only an till my upper arms are an inch or two below parallel) Fairly easy as a result.

Hammer Strength Low Row(v-grip w/ straps)
Tempo: 211
Warm-up: none
Work sets: 120 x 10, 120 x 6
Increment: +10lbs
Estimated 10RM: 140 x 10(might be high)

Comments:
So-so concentration on set 1. Better focus on pulling from the elbow on set 2.

Lateral Raise
Tempo: 111
Warm-up: none
Work sets: 15's x 10, 15's x 5
Increment: none
Guess 10 RM: 20's x 10

Comments:
Fairly easy.

Reverse Pec-Deck
Tempo: 212
Warm-up: none
Work sets: 80 x 10, 80 x 5
Increment: +5lbs
Tested 10RM: 70 x 10@10X
Intended 10RM: 97.5 x 10

Comments:
Both sets were slightly difficult.

Incline Curl
Tempo: 212
Warm-up: none
Work sets: 20's x 10, 20's x 5
Increment: none
Tested 10RM: 25's x 10@201

Comments:
Both sets slightly difficult.

Pronating Decline DB Extension
Tempo: 201
Warm-up: none
Work sets: 20's x 10, 20's x 4
Increment: none
Guess 10RM: 25's x 10

Comments:
Sped tempo up slightly. Fairly difficult on both sets.

calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 125 x 10, 125 x 5
Increment: +12.5lbs
Tested 10RM: 150 x 10@10X

Comments:
Slightly difficult.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 65 x 10, 65 x 4
Increment: +5lbs
Tested '10RM': 70 x 9@202

Comments:
Okay concentration. Moderately difficult.


Overall Comments:
Very good workout. Took a little longer than it should have, though.

Workout 2: 6:30pm-7:20pm

Assisted Chins
Tempo: 212
Warm-up: none
Work sets: -65 x 10, -65 x 5
Increment from last session: +5lbs
Tested 10 RM: -70 x 10@202(x 2)
Intended 10RM: -55 x 10

Comments:
First set was easy. 2nd slightly difficult.

Dips
Tempo: 101
Warm-up: none
Work-set: bodyweight x 10, bodyweight x 3
Increment: +20lbs
Tested 10RM: bodyweight(212) x 10@10X
Intended 10RM: bodyweight+20 x 10

Comments
Sped up tempo from 212. 1st set was quite difficult. Should've skipped 2nd one, which was approaching failure...but I'm a moron.

Lying Rear-Delt Raises
Tempo: 201
Warm-up: none
Work sets:
Right: 15 x 10, 15 x 7
Left: 15 x 10, 15 x 6
Increment: +3lbs
Tested 10RM: 15 x 10@20X
Intended 10RM: 20 x 10

Comments:
1st set for each arm was fairly difficult. 2nd set for left arm was approaching failure(Again, I'm an idiot)


Hammer Strength Behind-the-neck-Press
Tempo: 211(1st set), 101(2nd set)
Warm-up: none
Work sets: 125 x 10, 125 x 5
Increment: +15lbs
Tested 10 RM: 140 x 10@10X
Intended 10RM: 145 x 10

Comments:
1st set was somewhat difficult. 2nd was easy(Due to sped up tempo)

Preacher Curl
Tempo: 101
Warm-up: none
Work sets: 60 x 10, 60 x 4
Increment: +5lbs
Tested 10RM: 65 x 10@101
Intended 10RM: 70 x 10

Comments:
1st set only slighlty difficult. 2nd near to failure(MORON!)

Tricep Pushdown
Tempo: 211
Warm-up: none
Work sets: 140 x 10, 140 x 5
Increment: +10lbs
Tested 10RM: 150 x 10@10X
Intended 10RM: 160 x 10

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

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 80 x 10, 80 x 3
Increment: +5lbs
Tested 10RM: 70 x 10@21X (X 2)
Intended 10RM: 90 x 10

Comments:
Both sets were quite difficult. Good 'tearing' sensation during 2nd set.

Hammer Strength Leg Extensionl
Tempo: 101
Warm-up: none
Work sets: 80 x 10, 80 x 4
Increment: +10lbs
Tested 10RM: 90 x 10@201(X)
Intended 10RM: 100 x 10

Comments:
Sped up tempo from 212. Easy as a result.


Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 125 x 10, 125 x 4
Increment: +12.5lbs
Tested 10RM: 150 x 10@10X

Comments:
Both slightly difficult. ROM might have been slightly short.

Power Crunch
Tempo: 211
Warm-up: none
Work sets: 75 x 10
Increment: +5lbs
Tested 10RM: 80 x 10
Intended 10RM: 85 x 10

Comments:
Pretty easy.

Overall Comments:
Pretty decent workout, but again things took a bit too long(Mostly cuz the gym was crowded with idiots) and too many near failure sets(Cuz I'm an imbecile)

DIET

9:00am: 60g muesli, 1/2 cup skim milk, multi-vitamin, 400IU vitamin E(46g carbs/8g fiber, 12g protein, 6g fat)

10:30am: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine, 500mg HMB(3g carbs/0g fiber, 22g protein, 1.5g fat)

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

12:00pm: 1 scoop HSN Driver, 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine, 500mg vitamin E, 100mcg selenium, 1g vitamin C, 3g CLA, 500mg HMB(40g carbs/4g fiber, 21g protein, 5g fat)

12:20pm: 6 squirts One, 8 sprays Androspray

1:00pm: 12.5mg ephedrine, 100mg caffeine, 500mg HMB

2:00pm: 1/2 ham and cheese on whole wheat, 5g fish oil, 500mg HMB(25g carbs/4g fiber, 20g protein, 15g fat)

3:00pm: 12.5mg ephedrine HCL, 100mg caffeine, 500g HMB

4:30pm: 1/2 ham and cheese on whole wheat, 5g fish oil, 500mg HMB(25g carbs/4g fiber, 20g protein, 15g fat)

5:30pm: 25mg ephedrine HCL, 200mg caffine, 500mg HMB

6:15pm-7:20pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

7:40pm: 1 scoop HSN Driver, 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine, 100mcg selenium, 3g CLA, 1g vitamin C, 500mg HMB(40g carbs/4g fiber, 21g protein, 5g fat)

8:30pm: organic microwave chicken masala and rice, 5g fish oil(39g carbs/7g fiber, 29g protein, 14g fat)

11:30pm: 2 cups skim milk, 1 low-carb Lean Body MRP, 500mg HMB, 5g fish oil, 500mg magnesium, 1 serving Fiber Psyll(50g carbs/14g fiber, 58g protein, 12g fat)

11:45pm: 6 squirts One, 8 sprays Androspray

Totals:
Calories: 2645kcal
Carbs/Fiber: 338g/45g
Protein: 203g
Fat: 73.5g

Comments:
Right on target. Not enough vegetables--what a shock!

MISC. RECOVERY ISSUES
8.5 hours.

ectx
09-04-2002, 12:12 PM
Originally posted by Blood&Iron

Thanks for the compliments. My journal isn't quite as detailed as some, including yours, but I think it was the first of its kind(anal to the nth degree) and was, I think, an inspiration to a number of other OCDish journals that have since sprung up.


So does that mean I have an OCDish journal? *stops and organizes the pencils on his desk by color, size, manufacturer, and lead quality* Surely you exagerate.

Blood&Iron
09-04-2002, 08:26 PM
GENERAL RAMBLINGS
Read about half of Lyle's book so far. Pretty interesting, if a bit dumbed down--actually that's probably the only reason I understand any of it. Very informal, entertaining writing style which is refreshing. Lyle makes a subject matter that, in most people's hands, would put you to sleep, into something fun to read. Some favorites were a diagram that looks something like:

hormone -----(binds to)---> receptor ------(makes)--> stuff happen

and the quote that is my new sig.

I'll probably give bromo a shot as soon as I can get ahold of some.


EXERCISE
Nope.

DIET

6:40am: 1 Met-Rx RTD shake, 40g cake, 500mg HMB(50g carbs/2g fiber, 27g protein, 8g fat)

7:30am: 6 squirts One

8:00am: 12.5mg ephedrine HCL, 100mg caffeine, 500mg HMB

9:00am: Farmer's omelette, 500mg HMB(30g carbs/2g fiber, 30g protein, 30g fat)

10:00am: 12.5mg ephedrine, 100mg caffeine, 500mg HMB

11:45pm: 12.5mg ephedrine, 100mg caffeine, 500mg HMB

12:30pm: low-fat turkey wrap, 5g fish oil, 500mg HMB(35g carbs/4g fiber, 25g protein, 15g fat)

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

4:00pm: ZonePerfect Chicken Gumbo, 5g fish oil, 500mg HMB(42g carbs/7g fiber, 28g protein, 17g fat)

6:00pm: 3oz cake(30g carbs/0g fiber, 2g protein, 10g fat)

8:00pm: 4oz bread, 2 scoops HSN Driver(70g carbs/8g fiber, 50g protein, 10g fat)

10:30pm: 1 low-carb Lean Body MRP, 1 serving Fiber Psyll, 5g fish oil, 500mg HMB(27g carbs/14g fiber, 42g protein, 7g fat)

10:40pm: 6 squirts One

Totals:
Calories: 2681
Carbs/Fiber: 284g/37g
Protein: 205g
Fat: 97g

Comments:
Carbs a bit lower and fat a bit higher than I'd like, but okay overall. Pretty good HMB and EC dosing.


MISC. RECOVERY ISSUES
5 hours sleep.:cry:

rookiebldr
09-05-2002, 11:48 AM
Blood & Iron,

Do you feel the 1-test will still have a good effect even though you are not bulking? And if so, will you attempt to keep the calories at maintenance to make the best use of being on One. Yesterday's does seem a bit low for maintenance for you.

Blood&Iron
09-05-2002, 12:59 PM
Originally posted by rookiebldr
Blood & Iron,

Do you feel the 1-test will still have a good effect even though you are not bulking? And if so, will you attempt to keep the calories at maintenance to make the best use of being on One. Yesterday's does seem a bit low for maintenance for you.
Dunno. It should help me hold on to a bit more muscle. Mostly I'm using it because it's getting old and I'm gonna be dieting indefinitely(I'd be at least 4-5 months at the minimum) so if I wait to use it till I start bulking, maybe it'll have gone 'bad'(though I have no idea what that entails) Par has said the shelf-life is probably in the neighborhood of 1 year. I bought mine in January.

I'm not eating at maintenance. Since I haven't really been losing a signficant amount of weight(although, I think I've lost a bit of fat while adding a bit of muscle) I figured I should reduce my calories a bit. As long as I don't start losing too rapidly, I'll keep my calories at about 2600 or so for the time being.

The_Chicken_Daddy
09-05-2002, 01:07 PM
I thought you were gonna get some new photos up?

Blood&Iron
09-05-2002, 01:24 PM
Originally posted by The_Chicken_Daddy
I thought you were gonna get some new photos up?
I lied.

JJFigure
09-05-2002, 01:27 PM
Great journal - I joined just so I could tell you that. :-)

Blood&Iron
09-05-2002, 01:30 PM
Originally posted by JJFigure
Great journal - I joined just so I could tell you that. :-)
Vielen Dank--or somethin'; my German sucks.

Thanks. It's always nice to hear stuff like that. Now that you've joined why not start a journal yourself? Everyone should have one--they drive the ladies wild.

galileo
09-05-2002, 02:19 PM
Excellent quote in the sig, B. So, is the book worth the money so far? I'll probably wait for the paper edition, but bromo is interesting from what I've read so far.

Blood&Iron
09-05-2002, 02:27 PM
Originally posted by galileo
Excellent quote in the sig, B. So, is the book worth the money so far? I'll probably wait for the paper edition, but bromo is interesting from what I've read so far.
Yeah, I'd say it's worth it. I'd still like a hardcopy. The people at Qfac are bastards and made it into a Flash file, but I think if you download a plug-in for Flash you might be able to print it out. As I mentioned before, the whole thing's a little dumbed down but it's still got plenty of interesting info and is very entertaining. It's not a chore to read like most stuff in the area is. Only about 1/3 is on general leptin/diet stuff(which is a bit less than I expected) The rest deals mostly with bromo--and makes it sound pretty appealing. I haven't seen a whole lot of real-world feedback to confirm this yet, though.

galileo
09-05-2002, 02:38 PM
I see. Did he mention if he has used it yet?

Blood&Iron
09-05-2002, 02:44 PM
Originally posted by galileo
I see. Did he mention if he has used it yet?
Not in what I've read so far--and I also skimmed through some later portions. That's one of several questions I plan on posing to him via email once I get done reading and have researched the subject a little more.

galileo
09-05-2002, 02:50 PM
Good, I'll keep posted to see what was said.

Lyle seems to be a guinea pig for whatever he is into for the moment. I've read his DNP journal and it was quite interesting. I wonder if you buy the eBook, if you'll get the hardcopy for cheap?

Marcel
09-05-2002, 03:04 PM
Originally posted by Blood&Iron
GENERAL RAMBLINGS
There is something pathological about wanting to be hugely muscular. I don't think anyone who gets obsessed with being huge and ripped is quite right in the head(No flames please.) Of course, wanting to be incredibly strong ain't normal either. Whatever. In the grand scheme of things, both things are quite superficial. And yet lifting can teach you so much. My time at the gym--at least when I'm lifting--is invariably the high-point of my day. There aren't any questions; I almost don't even think. I go into an almost meditative trance-like state. Day-to-day worries become insignificant. I'm focused solely on the weight, and my reason for existence is clear. To move the bar and to improve on what I accomplished last time. Seldom are things so simple.


Glad I'm not the only one. :cool:

You posted a link to a part in your journal where you were discussing rep tempo. Well I kept reading your journal and stumbled across that journal entry day 13(2/01/02). Sweet. Definetly describes my state of being while training.

Marcel
09-05-2002, 03:07 PM
Originally posted by Blood&Iron

Vielen Dank--or somethin'; my German sucks.

Thanks. It's always nice to hear stuff like that. Now that you've joined why not start a journal yourself? Everyone should have one--they drive the ladies wild.

Dude, I think JJFigure is a girl. I know this cuz I ran into some posts of her's while browsing the elite fitness diet board. I remember she follows NHE. :D

Blood you can print out the bromo book there's a post about it at the Avant Labs forum. ;)

Blood&Iron
09-05-2002, 03:35 PM
Originally posted by Marcel


Dude, I think JJFigure is a girl. I know this cuz I ran into some posts of her's while browsing the elite fitness diet board. I remember she follows NHE. :D

Yeah, I was wondering that myself when I made that post...ah well. Those little blue and pink stick figures they have over at Elite are quite handy sometimes.



Blood you can print out the bromo book there's a post about it at the Avant Labs forum. ;)
Yeah, I saw that. I might PM that guy, but I think I've got it figured out. I don't really think I need to print the thing out anyway, as it's not so bad just reading it on the computer.

Blood&Iron
09-05-2002, 07:23 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 each workout.

Workout 1: 12:30pm-1:10pm

Deadlifts
Tempo: 101
Warm-up: none
Work sets: 185 x 10
Increment from last session: +30lbs
Estimated 10 RM: 225 x 10???

Comments:
Good form. Pretty easy--which surprised me. Nice, controlled pull. Didn't bloody my shins--though they were pretty red. Think I could hit 225 x 10, but I'm not sure I'll try. We'll see.


incline DB Press
Tempo: 212
Warm-up: none
Work-set: 55's x 10, 55's x 5
Increment: none
Tested 10RM: 55's x 10@202
Intended 10RM: 60's x 10


Comments
1st set easy. 2nd almost to failure. Doh! I upped my weight by 5lbs per DB last time(which I wasn't gonna do according to my preplanned HST schedule) and this time failed to take that into account. As a result, I used the same weight. Oops. Next time I'll probably jump by 10lbs per DB, or even 15 as this was quite easy.

Hammer Strength Low Row(v-grip w/ straps)
Tempo: 211
Warm-up: none
Work sets: 130 x 10, 130 x 3
Increment: +10lbs
Estimated 10RM: 140 x 10(might be high)

Comments:
Crappy concenttration. Think this was probably too heavy.

Lateral Raise
Tempo: 101(X)
Warm-up: none
Work sets: 20's x 9, 20's x 2
Increment: +5lbs per DB
Guess 10 RM: 20's x 10

Comments:
Knew going into this that I probably wouldn't hit 10 reps, but didn't want to remain at the same weight for 3 consecutive sessions so I used the 20's anyways. That's the problem with fixed DB's, since the increments are too big for some exercises when using HST.

Reverse Pec-Deck
Tempo: 101(x)
Warm-up: none
Work sets: 90 x 10, 90 x 4
Increment: +10lbs
Tested 10RM: 70 x 10@10X
Intended 10RM: 97.5 x 10

Comments:
1st set almost to failure. 2nd was slightly difficult.

Incline Curl
Tempo: 111
Warm-up: none
Work sets: 25's x 10, 25's x 4
Increment: +5lbs per DB
Tested 10RM: 25's x 10@201

Comments:
Sped tempo up from 212. Both sets somewhat difficult. Concentration was only so-so.

Pronating Decline DB Extension
Tempo: 101
Warm-up: none
Work sets: 25's x 9, 25's x 4
Increment: none
Guess 10RM: 25's x 10

Comments:
As with laterals, I knew going in this probably wasn't gonna happen. I'm a moron and used the 25's anyway. Sped tempo up from 201.

calf raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 137.5 x 7, 137.5 x 4
Increment: +12.5lbs
Tested 10RM: 150 x 10@10X

Comments:
Since I had hit failure on a few other exercises, I wanted to play it safe here and terminated my set early.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 70 x 10, 70 x 3
Increment: +5lbs
Tested '10RM': 70 x 9@202

Comments:
Both fairly difficult.


Overall Comments:
Good workout. But my stupidity/stubborness/machoness led me to using too heavy weights on a few exercises.

Workout 2: 6:20pm-7:05pm

Assisted Chins
Tempo: 212
Warm-up: none
Work sets: -55 x 10, -55 x 3
Increment from last session: +10lbs
Tested 10 RM: -70 x 10@202(x 2)
Intended 10RM: -55 x 10

Comments:
This was easy, so I jumped up by more than I had planned. Both sets were somewhat difficult. Good concentration.

Dips
Tempo: 101
Warm-up: none
Work-set: bodyweight x 10, bodyweight x 2
Increment: none
Tested 10RM: bodyweight(212) x 10@10X
Intended 10RM: bodyweight+20 x 10

Comments
Fairly difficult.

Lying Rear-Delt Raises
Tempo: 201
Warm-up: none
Work sets:
Right: 20 x 5 + 20 x 2
Left: 20 x 5 + 20 x 2
Increment: +3lbs
Tested 10RM: 15 x 10@20X
Intended 10RM: 20 x 10

Comments:
As with a number of exercises this morning, I knew going in the weight was too heavy. But it was that, or stay at the same weight for 3 sessions. Decided to try and hit 10 but do it in several shorter sets. Even that was unmanageable. In the future, I really need to plan things out better/be more conservative in my planned maxes.


Hammer Strength Behind-the-neck-Press
Tempo: 101
Warm-up: none
Work sets: 140 x 10, 140 x 4
Increment: +15lbs
Tested 10 RM: 140 x 10@10X
Intended 10RM: 145 x 10

Comments:
Sped tempo up from 211. Pretty easy. So-so concentration.

Preacher Curl
Tempo: 101
Warm-up: none
Work sets: 65 x 10, 65 x 3
Increment: +5lbs
Tested 10RM: 65 x 10@101
Intended 10RM: 70 x 10

Comments:
BOth sets almost to failure. My idiocy rear its head again.

Tricep Pushdown
Tempo: 101
Warm-up: none
Work sets: 150 x 10, 150 x 3
Increment: +10lbs
Tested 10RM: 150 x 10@10X
Intended 10RM: 160 x 10

Comments:
1st set slightly difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 201(X)
Warm-up: none
Work sets: 85 x 10, 85 x 2
Increment: +5lbs
Tested 10RM: 70 x 10@21X (X 2)
Intended 10RM: 90 x 10

Comments:
Sped tempo up from 211. Very difficult, but not to failure. Arched my back too much, though.

Hammer Strength Leg Extensionl
Tempo: 101
Warm-up: none
Work sets: 90 x 10, 90 x 4
Increment: +10lbs
Tested 10RM: 90 x 10@201(X)
Intended 10RM: 100 x 10

Comments:
Pretty easy.


Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 137.5 x 10, 137.5 x 3
Increment: +12.5lbs
Tested 10RM: 150 x 10@10X

Comments:
Pretty difficult. ROM might have been a bit short.

Power Crunch
Tempo: 211
Warm-up: none
Work sets: 80 x 10
Increment: +5lbs
Tested 10RM: 80 x 10
Intended 10RM: 85 x 10

Comments:
Fairly difficult.

Overall Comments:
Pretty good workout, with the same caveat as the first one.

DIET

5:00am: Met-Rx RTD(20g carbs/2g fiber, 25g protein, 3g fat)

10:00am: 60g muesli, 1/2 cup skim milk, multi-vitamin, 400IU vitamin E, 500mg vitamin C(46g carbs/8g fiber, 12g protein, 6g fat)

12:00pm: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine, 500mg HMB(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:30pm-1:10pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

1:10pm: 1 scoop HSN Driver, 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine, 500mg vitamin E, 100mcg selenium, 1g vitamin C, 3g CLA, 500mg HMB(40g carbs/4g fiber, 21g protein, 5g fat)

1::30pm: 6 squirts One, 8 sprays Androspray

1:40pm: 12.5mg ephedrine, 100mg caffeine

4:00pm: ZonePerfect Chicken Gumbo, 5g fish oil, 500mg HMB(42g carbs/7g fiber, 28g protein, 17g fat)

5:30pm: 25mg ephedrine HCL, 200mg caffine, 500mg HMB

6:20pm-7:05pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

7:10pm: 1 scoop HSN Driver, 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine, 100mcg selenium, 3g CLA, 1g vitamin C, 500mg HMB(40g carbs/4g fiber, 21g protein, 5g fat)

9:30pm: organic microwave chicken masala and rice, 5g fish oil, 500mg HMB(39g carbs/7g fiber, 29g protein, 14g fat)

11:00pm: 2 cups skim milk, 1 low-carb Lean Body MRP, 500mg HMB, 5g fish oil, 400mg magnesium, 30mg l-opti l-zinc/300mcg copper, 1 serving Fiber Psyll(50g carbs/14g fiber, 58g protein, 12g fat)

11:10pm: 6 squirts One


Totals:
Calories: 2651kcal
Carbs/Fiber: 350g/46g
Protein: 216g
Fat: 63.5

Comments:
Not too bad.

MISC. RECOVERY ISSUES
10 hours. Almost caught up for the sleep deprivation of yesterday.

MonStar
09-06-2002, 07:11 AM
11:10pm: 6 squirts One

Just noticed that youre doing One man, how it working for you so far?

Blood&Iron
09-06-2002, 09:59 PM
Originally posted by MonStar


Just noticed that youre doing One man, how it working for you so far?
Haven't noticed much yet.

Blood&Iron
09-06-2002, 10:03 PM
GENERAL RAMBLINGS
Nah.

EXERCISE
None.

DIET

Pffft...

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

Comments:
Something of a 'cheat' day. Just generally crappy, though nothing too extreme. No guilt here. I just felt like eating some good stuff...so I did.


MISC. RECOVERY ISSUES
10 hours.

Blood&Iron
09-08-2002, 08:05 PM
GENERAL RAMBLINGS
Since I prematurely hit failure on a number of exercises on my previous workout, and the fact that I was gonna be unable to hit the gym in the evening for a 2nd workout(besides, my gym was closed for a company function) I consolidated my AM and PM workouts into one for the final workout of the 10's. Mostly I only dropped the exercises on which I had already hit or was near to failure. I'm still gonna be doing two-a-day's for the 5's, though.

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

2)Took 25mg ephedrine/200mg caffeine + 2g l-tyrosine before workout.

Workout 1: 11:10am-11:50am

Deadlifts
Tempo: 101
Warm-up: 135 x 3
Work sets: 225 x 10
Increment from last session: +40lbs
Estimated 10 RM: 225 x 10???

Comments:
According to my schedule(in which I alternate dl's and leg press) I shouldn't have even performed this. But I really wanted to see if I could hit 10 reps with two plates a side. A bit of ego, which I did pay for. Wasn't particularly difficult, but I'm pretty sure my back was losing its arch towards the end--it's a bit sore today.


incline DB Press
Tempo: 212
Warm-up: none
Work-set: 65's x 10
Increment: +10lbs per DB
Tested 10RM: 55's x 10@202
Intended 10RM: 60's x 10

Comments
Since I've reduced my ROM here as a result of reading an article by Paul Chek(I now go only an inch or two below parallel rather than letting the DB's hit my chest), I figured I could probably hit 10 with the 65's. I was right. Almost to failure, but not quite.

Assisted Chins
Tempo: 201
Warm-up: none
Work sets: -50 x 10
Increment from last session: +5lbs
Tested 10 RM: -70 x 10@202(x 2)
Intended 10RM: -55 x 10

Comments:
Almost to failure. Sped up tempo from 212. Considering how easy -55 x 10 was last time(at a slower tempo no less) I suspect the fact that I wasn't performing this first in my workout had an effect(especially doing dl's before)

Hammer Strength Behind-the-neck-Press
Tempo: 101
Warm-up: none
Work sets: 145 x 10
Increment: +5lbs
Tested 10 RM: 140 x 10@10X
Intended 10RM: 145 x 10

Comments:
Quite easy. I would have used more weight, but my overconfidence in other lifts has led me to using too much weight and not getting all 10 reps, so I wanted to play it safe.

Preacher Curl
Tempo: 101
Warm-up: 40 x 3
Work sets: 70 x 8
Increment: +5lbs
Tested 10RM: 65 x 10@101
Intended 10RM: 70 x 10

Comments:
As I commented above, here's an example of overconfidence screwing things up. Really thought I'd be able to pull this off, bu I hit failure on 8.

Tricep Pushdown
Tempo: 101
Warm-up: 100 x 3
Work sets: 160 x 9
Increment: +10lbs
Tested 10RM: 150 x 10@10X
Intended 10RM: 160 x 10

Comments:
Again, just could eek out all 10 reps. F*ck.

Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 150 x 10
Increment: +12.5lbs
Tested 10RM: 150 x 10@10X

Comments:
Easy.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 75 x 10
Increment: +5lbs
Tested '10RM': 70 x 9@202

Comments:
Fairly easy.

Power Crunch
Tempo: 20X
Warm-up: none
Work sets: 85 x 10
Increment: +5lbs
Tested 10RM: 80 x 10
Intended 10RM: 85 x 10

Comments:
Sped up tempo from 211. Fairly easy.

Overall Comments:
Good, intense workout. Wasn't able to hit 10 reps on all exercises, due to overconfidence/not reestablishing my maxes prior to beginning this cycle. Oh well. Perhaps, eventually I'll learn my lesson.

DIET

5:00am: Met-Rx RTD(20g carbs/2g fiber, 25g protein, 3g fat)

9:40am: 60g muesli, 1/2 cup skim milk, multi-vitamin, 400IU vitamin E, 500mg vitamin C(46g carbs/8g fiber, 12g protein, 6g fat)

10:40pm: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine, 250mg ALA, 2g l-tyrosine, 500mg HMB(3g carbs/0g fiber, 22g protein, 1.5g fat)

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

12:00pm: 2 scoops HSN Driver, 3g CLA, 400IU vitamin E, 1g ester-c, 100mcg selenium, 500mg ALA, 500mg HMB(10g carbs/8g fiber, 42g protein, 7g fat)

12:50pm: 6 squirts One

1:00pm:1 bottle Carbo Rush, 5g glutamine peptide, 3g creatine(70g carbs/0g fiber, 0g protein, 0g fat)

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

4:00pm: Wendy's--grilled chicken sandwich, small chili, 500mg HMB(56g carbs/7g fiber, 39g protein, 14g fat)

5:30pm: 12.5gmg ephedrine, 100mg caffeine

6:30pm: 1 piece corn on cob, 1/2 tbsp butter, 9 pork ribs, 500mg HMB(40g carbs/3g fiber, 30g protein, 25g fat)

10:30pm: 1 italian sub(40g carbs/0g fiber, 30g protein, 20g fat)

12:00am: 2 Hostess Cinnamon buns, 3oz beef jerky, 500mg HMB, 3g CLA(85g carbs/0g fiber, 46g protein, 15.5g fat)

1:00am: 8oz milk(12g carbs/0g fiber, 8g protein, 0g fat)

1:50am: 6 squirts One


Totals:
Calories: 3400kcal
Carbs/Fiber: 417g/28g
Protein: 254g
Fat: 92g

Comments:
High in calories. Not enough good fat(Didn't take my fish oils) But after the final workout of each microcycle, I like to up my calories a bit, so given that this wasn't too bad.

MISC. RECOVERY ISSUES
8 hours.

Blood&Iron
09-08-2002, 08:08 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
None.

DIET
Since I didn't get a chance to do yesterday's entry until today, I'm gonna skip this as I want to get to bed.

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

Comments:
Not horrible, but not great either. Skipped the EC today.

MISC. RECOVERY ISSUES
11 hours plus some napping.

rookiebldr
09-08-2002, 09:44 PM
Originally posted by Blood&Iron
2 Hostess Cinnamon buns...

hmmm cinni-buns :D :D

Blood&Iron
09-09-2002, 11:08 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 each workout.

Workout 1: 11:15am - 12:20am

Horizontal Leg Press
Tempo: 201
Warm-up: none
Work sets: 215 x 5, 215 x 5
Increment from last session: n/a
Total guess 5RM: 315 x 5???

Comments:
My back is still feeling a bit f*cked up from the dl's I did Saturday. First set I went 3-4 inches below parallel and it felt slightly uncomfortable, so on the 2nd I only went slightly below parallel. Fairly difficult. I should have done a light warm up here.


incline DB Press
Tempo: 212
Warm-up: none
Work-set: 55's x 10, 55's x 5
Increment: n/a
Intended 5RM: 80's x 5

Comments
Easy. 1-2 inches below parallel. Crappy concentration, though.

Hammer Strength Low Row(w/ straps)
Tempo: 201
Warm-up: none
Work sets: 120 x 5, 120 x 5, 120 x 5
Increment: n/a
Guess 5RM: 170 x 5???

Comments:
Fairly easy. 1st two sets with v-grip, which felt a bit uncomfortable. Last with underhanded grip, which felt a bit better. So-so concentration.

Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 15's x 5, 15's x 5, 15's x 5
Increment: n/a
Tested 5RM: 25's x 5@20X

Comments:
1st two sets were pretty easy, 3rd set was slightly difficult.

Reverse Pec-Deck
Tempo: 211
Warm-up: none
Work sets: 80 x 5, 80 x 5, 80 x 5
Increment: n/a
Tested 5RM: 130 x 5@211

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

Incline Curl
Tempo: 212
Warm-up: none
Work sets: 25's x 5, 25's x 5, 25's x 5
Increment: n/a
Tested 5RM: 35's x 5@212

Comments:
Quite easy. So-so concentration. Took long breaks between sets as I was talking to someone(Usually something I avoid)

Pronating Decline DB Extension
Tempo: 211
Warm-up: none
Work sets: 25'x 5, 25's x 4
Increment: n/a
Tested 5RM: 35's x 5@201

Comments:
2nd set was somewhat difficult--terminated when I started slowing down involuntarily.

Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 187.5 x 5, 187.5 x 4
Increment: n/a
Tested 5RM: 250 x 5@101

Comments:
Okay. Cut 2nd set short when I started slowing down.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 80 x 5, 80 x 5
Increment: n/a
Tested 5RM: 105@212

Comments:
1st set fairly easy. 2nd slightly difficult.


Overall Comments:
Decent workout. Some of these poundages felt a bit frighteningly heavy, though. Also, most of these ARE NOT a reduction from my 10RM's. Usually, I prefer zig-zagging(which has happend naturally in the past) but it didn't work out that way this time.

Workout 2: 5:30pm-6:20pm

Assisted Chins
Tempo: 212
Warm-up: none
Work sets: bodyweight(212)-30 x 5, bodyweight(212)-30 x 4
Increment from last session: n/a
Tested 5RM: bodyweight(215)+20 x 5@20X

Comments:
Both sets somewhat difficult. Okay concentration.

Dips
Tempo: 101
Warm-up: none
Work-set: bodyweight+20 x 5, bodyweight+20 x 5
Increment: none
Tested '5RM': bodyweight(215)+70 x 4

Comments
Slightly difficult. Slight shoulder discomfort, which I found odd as I never have that here. Decent concentration.

Lying Rear-Delt Raises
Tempo: 201
Warm-up: none
Work sets:
Right: 15 x 5, 15 x 5, 15 x 5
Left: 15 x 5, 15 x 5, 15 x 5
Increment: n/a
Tested 5RM: 25 x 5@20X

Comments:
All three sets with both arms were fairly easy..


Hammer Strength Behind-the-neck-Press
Tempo: 212
Warm-up: none
Work sets: 140 x 5, 140 x 5, 140 x 4
Increment: n/a
Tested 10 RM: 140 x 10@10X
Intended 10RM: 145 x 10

Comments:
All three sets were slightly difficult. So-so concentration.

Preacher Curl
Tempo: 212
Warm-up: none
Work sets: 60 x 5, 60 x 4
Increment: n/a
Tested 5RM: 85 x 5@212

Comments:
First set fairly easy. Okay concentration. 2nd set slightly difficult--terminated when I started slowing down.

Tricep Pushdown
Tempo: 212
Warm-up: none
Work sets: 130 x 5, 130 x 5, 130 x 3
Increment: +10lbs
Tested 5RM: 180 x 5@211

Comments:
Pretty easy. Okay concentration.

Hammer Strength Seated Hamstring Curl
Tempo: 201(X)
Warm-up: none
Work sets: 90 x 5, 90 x 4, 90 x 2
Increment: n/a
Tested 5RM: 115 x 5@212

Comments:
All three sets fairly difficult--a bit worrying actually. Decent concentration, although a bit of back arching.

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 90 x 5, 90 x 4
Increment: n/a
Tested 5RM: 160 x 5@201(X)

Comments:
1st easy. 2nd slightly difficult.


Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 187.5 x 5, 187.5 x 4
Increment: n/a
Tested 5RM: 250 x 5@101

Comments:
Both slightly difficult.

Power Crunch
Tempo: 212
Warm-up: none
Work sets: 90 x 5, 90 x 3
Increment: n/a
Tested 5RM: 115 x 5@212

Comments:
1st easy. 2nd slightly difficult.

Overall Comments:
Pretty much same comments as for morning workout: not bad, but concentration was a bit off, and the weights felt a bit heavy for this being the 1st workout of this minicycle. Most of these DO NOT represent decreases from my 10RM day(i.e. no zig-zagging) Also, starting to feel that two-a-days may be a bit much while dieting, but I figure I've only got two more weeks before I consolidate my routine for the negatives so I may as well ride it out. Guess, we'll see.

DIET

6:00am: Met-Rx RTD(20g carbs/2g fiber, 25g protein, 3g fat)

9:00am: 60g muesli, 1/2 cup skim milk, multi-vitamin, 400IU vitamin E, 500mg vitamin C(46g carbs/8g fiber, 12g protein, 6g fat)

10:40am: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine, 1g l-tyrosine, 500mg HMB(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:15am-12:00pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

12:10pm: 1 scoop HSN Driver, 500mg vitamin E, 100mcg selenium, 1g ester-C, 3g CLA, 500mg HMB(5g carbs/4g fiber, 21g protein, 5g fat)

12:40pm: 6 squirts One, 8 sprays Androspray

1:00pm: 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine(35g carbs/0g fiber, 0g protein, 0g fat)

1:40pm: 12.5mg ephedrine, 100mg caffeine

3:30pm: ZonePerfect Chicken Gumbo, 5g fish oil, 500mg HMB(42g carbs/7g fiber, 28g protein, 17g fat)

5:15pm: 25mg ephedrine HCL, 200mg caffine, 500mg HMB

5:30pm: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

5:30pm-6:20pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

6:20pm: 1 scoop HSN Driver, 100mcg selenium, 3g CLA, 1g vitamin C, 500mg HMB(5g carbs/4g fiber, 21g protein, 5g fat)

6:50pm: 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine(35g carbs/0g fiber, 0g protein, 0g fat)

9:30pm: 5 hot wings, 5g fish oil, 500mg HMB(30g carbs/3g fiber, 20g protein, 35g fat)

12:30am: 1 cup low-fat cottage cheese, 5g fish oil, 750mg HMB, 1 serving Fiber-Psyll(24g carbs/14g fiber, 28g protein, 9g fat)

1:20am: 6 squirts One, 400mg magnesium, 3mg melatonin, 30mg l-opti-zinc(30mcg copper)


Totals:
Calories: 2639kcal
Carbs/Fiber: 317g/42g
Protein: 198g
Fat: 83g

Comments:
On target.

MISC. RECOVERY ISSUES
8 hours--not enough.

Blood&Iron
09-10-2002, 08:22 PM
GENERAL RAMBLINGS
Decided to clean out one of the my email accounts today--the one to which I save all confirmations of stuff I purchase on the Internet. On a whim I decided to tally up all my supplement purchases since the beginning of this year. The first order was on 1/10/02. The last was on 8/21/02. The total was...drumroll please...
$1836
Adding in other emergency purchases at GNC and such, I figure the actual figure is probably closer to $2000 or more.

About $700 or so of that is just on protein. If you divide it across the 9 months, it comes out to about $222 per month or $7 per day.

I'm sure some people will be aghast at the above figure. It is beyond comprehension, particularly given the fact that I will be the first to admit I don't really need most of the stuff I buy, nor are the effects of the stuff anywhere commensurate with their cost. I'm sure many are figuring, 'Hell, you could be juicing like Ronnie for that much money' It's not about that to me, though. Perhaps one day I'll be able to wean myself from the stuff, but for the time being I'm not going to be changing my habits. To me it is part and parcel of absolute dedication. I don't expect others to understand, nor will I attempt any justification of my spending habits. I see no reason to do so, anymore than someone who spends a lot of money dining out, or or model trains, or whatever should need to. Make fun of me; scoff, if you will. I don't care.



EXERCISE
None.

DIET

11:00am: 2 cups puffed Kashi, 2tbsp Splenda, 2 cups skim milk, 1 scoop HSN Driver, 2 Newman O's(75g carbs/8g fiber, 42g protein, 7.5g fat)

12:00pm:12.5mg ephedrine, 100mg caffeine, 500mg HMB, 6 squirts One, 8 sprays Androspray

1:30pm: 1/2 Low carb Lean Body MRP, 1 raisin bagel, 3g CLA, 500mg HMB(56g carbs/3g fiber, 32g protein, 9g fat)

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

5:00pm: whole wheat bagel(50g carbs/4g fiber, 10g protein, 5g fat)

6:45pm: Fazoli's--baked ziti, breadstick, 3g CLA, 750mg HMB(88g carbs/8g fiber, 30g protein, 30g fat)

7:00pm: 1 cup skim milk, 5g fish oil(12g carbs/0g fiber, 8g protein, 5g fat)

10:00pm: 1 cup skim milk, 400mg magnesium, 3mg melatonin(12g carbs/0g fiber, 8g protein, 0g fat)

10:45pm: 2 cups skim milk, 10g fish oil, Low carb Lean Body MRP, 1 serving Fiber Psyll, 30mg l-opti-zinc, 1g HMB(50g carbs/14g fiber, 58g protein, 12g fat)

11:00pm: 6 squirts One, 8 sprays Androspray
Totals:
Calories: 2592kcal
Carbs/Fiber: 343g/37g
Protein: 188g
Fat: 68.5g

Comments:
Crap, crappity, crap. Oh well, at least calories came in on target.

MISC. RECOVERY ISSUES
9 hours.

Marcel
09-11-2002, 07:56 PM
Originally posted by Blood&Iron
GENERAL RAMBLINGS
Decided to clean out one of the my email accounts today--the one to which I save all confirmations of stuff I purchase on the Internet. On a whim I decided to tally up all my supplement purchases since the beginning of this year. The first order was on 1/10/02. The last was on 8/21/02. The total was...drumroll please...
$1836
Adding in other emergency purchases at GNC and such, I figure the actual figure is probably closer to $2000 or more.

About $700 or so of that is just on protein. If you divide it across the 9 months, it comes out to about $222 per month or $7 per day.

I'm sure some people will be aghast at the above figure. It is beyond comprehension, particularly given the fact that I will be the first to admit I don't really need most of the stuff I buy, nor are the effects of the stuff anywhere commensurate with their cost. I'm sure many are figuring, 'Hell, you could be juicing like Ronnie for that much money' It's not about that to me, though. Perhaps one day I'll be able to wean myself from the stuff, but for the time being I'm not going to be changing my habits. To me it is part and parcel of absolute dedication. I don't expect others to understand, nor will I attempt any justification of my spending habits. I see no reason to do so, anymore than someone who spends a lot of money dining out, or or model trains, or whatever should need to. Make fun of me; scoff, if you will. I don't care.

:eek: ........ ;)

I've got a bottle of hmb that's saying, "bring on the 5's !!!" :nod:

Blood&Iron
09-11-2002, 08:17 PM
Originally posted by Marcel


:eek: ........ ;)

I've got a bottle of hmb that's saying, "bring on the 5's !!!" :nod:
Hope you're saving some for the negatives. That's when I really feel it helps. I really felt a difference on my last cycle. I wasn't using it for the first week of negatives. Then I got some in the mail, and it made a world of difference. I was starting to feel a bit overtraining. Added the HMB. Hey, presto. Felt fine again. I'm using it all the time now, but really it's probably best used only during the negatives(at least in terms of cost-effectiveness)

Marcel
09-11-2002, 08:22 PM
Originally posted by Blood&Iron

Hope you're saving some for the negatives. That's when I really feel it helps. I really felt a difference on my last cycle. I wasn't using it for the first week of negatives. Then I got some in the mail, and it made a world of difference. I was starting to feel a bit overtraining. Added the HMB. Hey, presto. Felt fine again. I'm using it all the time now, but really it's probably best used only during the negatives(at least in terms of cost-effectiveness)

Yup, negatives too.

1.5g before workout and 1.5g after workout sounds good huh?

Blood&Iron
09-11-2002, 08:32 PM
Originally posted by Marcel


Yup, negatives too.

1.5g before workout and 1.5g after workout sounds good huh?
Read this, although Haycock never really answered my question(A frustrating habit of his)
http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=4;t=102;hl=hmb

I take 500mg or so before and after my workouts and try to spread the rest evenly throughout the day as per Bryan's advice.

Marcel
09-11-2002, 08:39 PM
Originally posted by Blood&Iron

Read this, although Haycock never really answered my question(A frustrating habit of his)
http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=4;t=102;hl=hmb

I take 500mg or so before and after my workouts and try to spread the rest evenly throughout the day as per Bryan's advice.

Thanks.

I'm also curious if there is a minimum effective dose....

I'd be taking 750mg per capsule ... so that's why I figured 2 caps before and 2 after.

I guess I'll just take 1 cap 4 times a day making sure I get 1 right before and 1 right after training. Details. :D

Blood&Iron
09-11-2002, 09:31 PM
GENERAL RAMBLINGS
I haven't really been appreciable weight over the past few weeks, which as I've mentioned a number of times is pretty much by design. I want to approach things very gradually. There are a couple of things I'm considering. I have been avoiding refeeds as I got the silly notion(mostly from other members on this board) that they were too frequent and extreme. Actually, when I was at a similar caloric intake, with the addition of 7000kcal or so per week from the refeeds, I was still losing weight at a lower weight than I am now. So, I may decrease my carbs each day, and reintroduce refeeds. The other main difference is I was performing cardio then, and am not now. Although, I cannot imagine the 3 cardio sessions represented a signficant increase in caloric expenditure(if they were even equal) ove the 3 extra workouts I'm doing per week at present. But, who knows? I'm also still contemplating using bromocriptine, but I've been so busy lately that I haven't really had time to finish reading Lyle's E-book(Actually, I have read almost all of it) but don't want to resort to bromo prematurely. Also, a big issue I see with bromo is that it cannot be taken concommitantly with ephedrine. So, it would have to be both substantially more efficacious than EC(which is one of the most effective diet aids in existence IMO) to be effective. I haven't seen a whole lot of feedback confirming this. So, I'll probably add in cardio and go back to doing refeeds. Ideally, I should do one at a time to gauge the effectiveness of each, but fear I lack the patience. Guess we'll see.


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

2)Took 25mg ephedrine/200mg caffeine + 1g l-tyrosine before each workout.

Workout 1: 12:15pm - 12:55pm

Deadlift
Tempo: 201
Warm-up: 135 x 4
Work sets: 225 x 5
Increment from last session: n/a
Very optimistic intended 5RM: 315 x 5???

Comments:
Quite easy. Back was still feeling a bit f*cked up from Saturday, and I was thinking I DL at all. I probably should not havel...but I'm a moron. At least I had the presence of mind to have a PT watch me. Said my form was perfect. Back felt fine, although it's slightly ache-y now. I have slight radiating soreness in my left leg at times, which, if I recall, is a symptom of a herniated disk(Probalby only slightly as it's very minor and sporadic) I really should go to a sport's doctor and have it checked out. I could really end up f*cking myself up. I'm stupid.


incline DB Press
Tempo: 212
Warm-up: none
Work-set: 60's x 5, 60's x 5
Increment: +5lbs per DB
Intended 5RM: 80's x 5

Comments
Good concentration. Easy. Several inches below parallel.

Hammer Strength Low Row(w/ straps)
Tempo: 201
Warm-up: none
Work sets: 130 x 5(underhanded), 130 x 5(v-grip), 130 x 5(underhanded)
Increment: +10lbs
Guess 5RM: 170 x 5???

Comments:
Fairly easy. Was trying to decide which grip allows me to best concentrate on my lats. I *think* it's underhanded, but I'm not sure.

Lateral Raise
Tempo: 212
Warm-up: none
Work sets: 15's x 5, 15's x 5, 15's x 5
Increment: none
Tested 5RM: 25's x 5@20X

Comments:
Easy. Good concentration.

Reverse Pec-Deck
Tempo: 211
Warm-up: none
Work sets: 90 x 5, 90 x 5, 90 x 4
Increment: +10lbs
Tested 5RM: 130 x 5@211

Comments:
First was fairly easy. 2nd and 3rd a bit difficult, and some very slight cheating may have been occuring(letting my shoulders roll forward slightly)

Incline Curl
Tempo: 212
Warm-up: none
Work sets: 25's x 5, 25's x 4
Increment: none
Tested 5RM: 35's x 5@212

Comments:
Both were somewhat difficult. 2nd almost to failure(Doh!) Last time I did three sets and commented they were easy. I was probably using a somewhat slower tempo(maybe 313 actually) and concentrating more fully. Also, I was talking with someone between sets last time, so my rest periods were longer.

Pronating Decline DB Extension
Tempo: 201
Warm-up: none
Work sets: 25'x 5, 25's x 5
Increment: none
Tested 5RM: 35's x 5@201

Comments:
Fairly difficult, but a fair sight easier than last time. Probalby because my arms may have been more vertical, reducing the tension at the top of the movement and because I sped the tempo up from 211.

Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 200 x 5, 200 x 3
Increment: +12.5lbs
Tested 5RM: 250 x 5@101

Comments:
First was slightly difficult. Might have had some form issues on set #2.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 85 x 5, 85 x 4
Increment: +5lbs
Tested 5RM: 105@212

Comments:
1st set fairly easy. 2nd fairly difficult.


Overall Comments:
Great workout. No back pain, despite the (stupid) deadlifts.

Workout 2: 5:50pm-6:35pm

Assisted Chins
Tempo: 212
Warm-up: none
Work sets: -20 x 5, -20 x 2
Increment from last session: +10lbs
Tested 5RM: bodyweight(215)+20 x 5@20X

Comments:
Nice concentration. Both sets were fairly difficult. I should probalby speed up my tempo next time.

Dips
Tempo: 101
Warm-up: body x 5
Work-set: bodyweight+30 x 5, bodyweight+30 x 3
Increment: +10lbs
Tested '5RM': bodyweight(215)+70 x 4

Comments
Failry difficult. I tried warming-up with bodyweight dips using a progressively increasing ROM as per Stuart McRobert's advice. Actually seemed to cause more problems that just starting with my work set. As last time some minor shoulder discomfort in my right shoulder, which is a bit worrying. I've actually been changing my exercise form over the past 3-4 months to avoid this(Used to go 6-7 inches below parallel on dips), and I end up instead having problems when I didn't use to. Oh, the irony. I'm wondering if it has something to do instead with some of my other exercises(particularly the lying rear-delt raises and perhaps some of my stretching) I'll be working to figure this out. Otherwise, I'll have to drop the dips, and won't know what the hell to do when I hit the negatives.

Lying Rear-Delt Raises
Tempo: 201
Warm-up: none
Work sets:
Right: 15 x 5, 15 x 5, 15 x 5
Left: 15 x 5, 15 x 5, 15 x 5
Increment: none
Tested 5RM: 25 x 5@20X

Comments:
Easy. As per the comments from the previous exercise, I thought maybe this was responsible(it's unlikely considering I have no pain during this) So, I tried modifying my performance here. I did some just to my side--and others as I normally do so that my arm comes down in front of me, continuing until it's almost vertical. Definitely feel it more in the rear delt the old way; much easier when I just go to my side, but maybe a bit easier on the shoulder joint.


Hammer Strength Behind-the-neck-Press
Tempo: 212(1st set), 101(2nd set)
Warm-up: none
Work sets: 160 x 5, 160 x 4
Increment: +20lbs
Tested 5RM: 200 x 5@101


Comments:
First set was easy. 2nd slightly difficult. Used a too light weight last time, hence the large increment.

Preacher Curl
Tempo: 212
Warm-up: none
Work sets: 65 x 5, 65 x 4
Increment: +5lbs
Tested 5RM: 85 x 5@212

Comments:
2nd set slightly difficult. Decent concentration

Tricep Pushdown
Tempo: 212
Warm-up: none
Work sets: 140 x 5, 140 x 5, 140 x 3
Increment: +10lbs
Tested 5RM: 180 x 5@211

Comments:
Fairly easy. Might have been some very slight movement at the elbow during set 3--not more than a few centimeters, though.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 95 x 5, 95 x 4
Increment: +5lbs
Tested 5RM: 115 x 5@212

Comments:
Slowed tempo from 201. First set was fairly difficult. 2nd almost to failure :( Some back arching during the 2nd set as well.

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 120 x 5, 120 x 5
Increment: +30lbs
Tested 5RM: 160 x 5@201(X)

Comments:
Easy. Large increment was due to using an artificially light weight last time.


Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 200 x 5, 200 x 4
Increment: +12.5lbs
Tested 5RM: 250 x 5@101

Comments:
Both easy--well the 2nd was until I started slowing down involuntarily. It's odd, but this exercises always tends to be more difficult in the morning(I suspect a couple of factors)

Power Crunch
Tempo: 212
Warm-up: none
Work sets: 95 x 5, 90 x 4
Increment: +5lbs
Tested 5RM: 115 x 5@212

Comments:
1st set easy. 2nd quickly became difficult.

Overall Comments:
Another good workout, though not quite as good as the morning one.


DIET

7:00am: Met-Rx RTD(20g carbs/2g fiber, 25g protein, 3g fat)

10:00am: 60g muesli, 1/2 cup skim milk, multi-vitamin, 400IU vitamin E, 500mg vitamin C(46g carbs/8g fiber, 12g protein, 6g fat)

11:40am: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine, 1g l-tyrosine, 500mg HMB, 250mg ALA(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:15pm-12:55pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

1:00pm: 1 scoop HSN Driver, 100mcg selenium, 1g ester-C, 3g CLA, 500mg HMB, 500mg ALA(5g carbs/4g fiber, 21g protein, 5g fat)

1:30pm: 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine(35g carbs/0g fiber, 0g protein, 0g fat)

1:45pm: 6 squirts One, 8 sprays Androspray

2:15pm: 12.5mg ephedrine, 100mg caffeine

3:30pm: ZonePerfect Chicken Gumbo, 5g fish oil, 500mg HMB(42g carbs/7g fiber, 28g protein, 17g fat)

4:10pm: 12.5mg ephedrine, 100mg caffeine

5:15pm: 25mg ephedrine HCL, 200mg caffeine, 500mg HMB, 1g l-tyrosine, 250mg ALA

5:40pm: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

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

6:40pm: 1 scoop HSN Driver, 100mcg selenium, 3g CLA, 400IU vitamin E, 1g ester-C, 500mg HMB, 500mg ALA(5g carbs/4g fiber, 21g protein, 5g fat)

6:50pm: 1/2 bottle Carbo Rush, 5g glutamine peptide, 3g creatine(35g carbs/0g fiber, 0g protein, 0g fat)

9:30pm: organic microwave chicken masala and rice, 5g fish oil, 500mg HMB(39g carbs/7g fiber, 29g protein, 14g fat)

11:30pm: 2 cups skim milk, 1 low-carb Lean Body MRP, 500mg HMB, 10g fish oil, 400mg magnesium, 30mg l-opti l-zinc/300mcg copper, 1 serving Fiber Psyll(50g carbs/14g fiber, 58g protein, 12g fat)

12:00am: 6 squirts One, 400mg magnesium, 3mg melatonin, 30mg l-opti-zinc(30mcg copper)


Totals:
Calories: 2785kcal
Carbs/Fiber: 358g/46g
Protein: 238g
Fat: 65g

Comments:
Calories a bit high, but not too bad.

MISC. RECOVERY ISSUES
10 hours.

MonStar
09-11-2002, 09:43 PM
B&I:

Had a question about my calorie intake man. Lately I have been taking in roughly ~3200-3300 calories on training days and maybe ~3000 on rest days. Does this sound about right? I am shooting for gradual fat-loss.

Blood&Iron
09-11-2002, 09:56 PM
Originally posted by MonStar
B&I:

Had a question about my calorie intake man. Lately I have been taking in roughly ~3200-3300 calories on training days and maybe ~3000 on rest days. Does this sound about right? I am shooting for gradual fat-loss.
Uhhh...if you're gradually losing weight, then it's fine. If not, decrease your calories by 300-500 per day. If you're shooting for adding muscle and losing fat(and thus remaining at a constant weight) you'll need to have bodyfat tests--which really I think you should be using rather than weight anyways. Personally, I think trying to do both things at once is a mistake, so I'd personally see what calorie intake causes you to lose .5-1 pound every two weeks and stick at that until you stop losing weight. Dunno what else I can really tell you. It's going to depend on your metabolism, activity level, and a whole host of other factors. Experiment.

TreeTrunks
09-11-2002, 10:00 PM
how much do you spend on supplements a month?

Blood&Iron
09-11-2002, 10:03 PM
Originally posted by TreeTrunks
how much do you spend on supplements a month?
See my the 'General Ramlings' for yesterday. Here:


GENERAL RAMBLINGS
Decided to clean out one of the my email accounts today--the one to which I save all confirmations of stuff I purchase on the Internet. On a whim I decided to tally up all my supplement purchases since the beginning of this year. The first order was on 1/10/02. The last was on 8/21/02. The total was...drumroll please...
$1836
Adding in other emergency purchases at GNC and such, I figure the actual figure is probably closer to $2000 or more.

About $700 or so of that is just on protein. If you divide it across the 9 months, it comes out to about $222 per month or $7 per day.

I'm sure some people will be aghast at the above figure. It is beyond comprehension, particularly given the fact that I will be the first to admit I don't really need most of the stuff I buy, nor are the effects of the stuff anywhere commensurate with their cost. I'm sure many are figuring, 'Hell, you could be juicing like Ronnie for that much money' It's not about that to me, though. Perhaps one day I'll be able to wean myself from the stuff, but for the time being I'm not going to be changing my habits. To me it is part and parcel of absolute dedication. I don't expect others to understand, nor will I attempt any justification of my spending habits. I see no reason to do so, anymore than someone who spends a lot of money dining out, or or model trains, or whatever should need to. Make fun of me; scoff, if you will. I don't care.

rookiebldr
09-11-2002, 10:38 PM
I don't think that those supplement numbers are that out of the ordinary. After converting to CDN $, mine would be in the same range. I sometimes go into spurts where I will get lazy and not buy some things like creatine or glutamine, but when I'm full bore they do tend to add up. And a lot of those, I would still use if I were to juice.

Blood&Iron
09-12-2002, 08:18 PM
GENERAL RAMBLINGS
Bleh.

EXERCISE
None

DIET
Too lazy...

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

Comments:
Not that bad. Not great, but not that bad.

MISC. RECOVERY ISSUES
7 hours.

The_Chicken_Daddy
09-13-2002, 10:42 AM
Originally posted by Blood&Iron
I have been avoiding refeeds as I got the silly notion(mostly from other members on this board) that they were too frequent and extreme. Actually, when I was at a similar caloric intake, with the addition of 7000kcal or so per week from the refeeds, I was still losing weight at a lower weight than I am now.


I take it i'm one of those "other members".

I only commented on the frequency, not the actual extremity of them. Once every 5-7 days, with maybe 7 being "better" until you're leaner and tinkering a lot below your setpoint is my opinion. I'm sure you were doing one every three days or so, right? I can't recall specifics, but it was something like that.

I didn't tell you to avoid them totally. Hell, even i do periodical carb loading when dieting.

I also don't think** that the refeeds are that necessary until about 3-4 weeks into the diet.

**Of course, what i "think" bares absolutley no relevance.

I also "think" i'm quite attractive, but we all know how that goes...

Blood&Iron
09-13-2002, 12:07 PM
Originally posted by The_Chicken_Daddy


I take it i'm one of those "other members".

I only commented on the frequency, not the actual extremity of them. Once every 5-7 days, with maybe 7 being "better" until you're leaner and tinkering a lot below your setpoint is my opinion. I'm sure you were doing one every three days or so, right? I can't recall specifics, but it was something like that.

I didn't tell you to avoid them totally. Hell, even i do periodical carb loading when dieting.
[b]
Actually, you weren't one of the members, you were all of them. :) I didn't/don't agree with your reservations then or now, but it sorta made me feel guilty, so I figured I'd go without. Not logical, but then I often do that sorta stuff.


[b]
I also don't think** that the refeeds are that necessary until about 3-4 weeks into the diet.

Lyle's current opinion(I think) is that refeeds will help to slow the drop in leptin, but that it's very difficult to actually increase leptin expression without prolonged overfeeding. Since leptin drops profoundly after only a few days of dieting(though the studies showing this use pretty large caloric restriction, if I remember correctly), I personally think refeeds should be incorporated from the beginning--just, perhaps, not as frequently(although, even that I go back and forth on) As I said, I think my previous results speek for themselves. While not impressive in and of themselves, they were much better than my current progress(I think anyways. I could be wrong and need a reliable way of testing bf%, which after my last test I am no longer sure calipers are)

The_Chicken_Daddy
09-13-2002, 01:21 PM
Originally posted by Blood&Iron

Actually, you weren't one of the members, you were all of them. :)

lmao.



I didn't/don't agree with your reservations then or now, but it sorta made me feel guilty, so I figured I'd go without. Not logical, but then I often do that sorta stuff.

You must be off your rocker, ol' boy. I'd never take advice off me.



Lyle's current opinion(I think) is that refeeds will help to slow the drop in leptin, but that it's very difficult to actually increase leptin expression without prolonged overfeeding. Since leptin drops profoundly after only a few days of dieting(though the studies showing this use pretty large caloric restriction, if I remember correctly), I personally think refeeds should be incorporated from the beginning

I suppose it also depends how fat you are at the time and how far below/above your setpoint you are tinkering.


As I said, I think my previous results speek for themselves. While not impressive in and of themselves, they were much better than my current progress

Yeah, you achieved good results with your last cut, but it lasted an awfully long time. I realise you want to go slow, but maybe your anally retentiveness (best phrase i could come up with, sorry) is keeping your results back?

Blood&Iron
09-13-2002, 10:08 PM
GENERAL RAMBLINGS
Probably gonna start doing cardio next week to see if that helps out with the fat loss. 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 + 1g l-tyrosine before each workout.

Workout 1: 10:40pm - 11:20pm

Horizontal Leg Press
Tempo: 212
Warm-up: 135 x 4
Work sets: 235 x 5
Increment from last session: +20lbs
Guess 5RM: 315 x 5???

Comments:
Fairly easy. Only one set since I was in a hurry. Only down to parallel, as you have to start in the bottom position on this machine and it's quite difficult to get 'out of the hole' on the first rep when going well below parallel.


incline DB Press
Tempo: 212
Warm-up: none
Work-set: 65's x 5, 65's x 5
Increment: +5lbs per DB
Intended 5RM: 80's x 5

Comments
1st set easy. 2nd slightly difficult. Went 3-4 inches below parallel. So-so concentration.

Hammer Strength Low Row(w/ straps)
Tempo: 201
Warm-up: none
Work sets: 140 x 5(underhanded), 140 x 5(v-grip), 140 x 5(underhanded)
Increment: +10lbs
Guess 5RM: 170 x 5???

Comments:
Somewhat difficult. 1st two sets felt a bit short in ROM. Raised seat for the 3rd, which was much better.

Lateral Raise
Tempo: 201(X)
Warm-up: none
Work sets: 20's x 5, 20's x 2
Increment: +5lbs per DB
Tested 5RM: 25's x 5@20X

Comments:
1st set wasn't too difficult. 2nd fairly difficult.

Reverse Pec-Deck
Tempo: 211
Warm-up: none
Work sets: 97.5 x 5, 97.5 x 5
Increment: +7.5lbs
Tested 5RM: 130 x 5@211

Comments:
Both somewhat difficult.

Incline Curl
Tempo: 111
Warm-up: none
Work sets: 30's x 5, 30's x 4
Increment: +5lbs
Tested 5RM: 35's x 5@212

Comments:
Both sets somewhat difficult.

Pronating Decline DB Extension
Tempo: 201
Warm-up: none
Work sets: 30'x 5, 30's x 2
Increment: none
Tested 5RM: 35's x 5@201

Comments:
So-so concentration. Both sets quite difficult.

Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 212.5 x 5, 212.5 x 4
Increment: +12.5lbs
Tested 5RM: 250 x 5@101

Comments:
Fairly easy. ROM might have been a little short.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 90 x 5, 90 x 4
Increment: +5lbs
Tested 5RM: 105@212

Comments:
Slightly difficult.


Overall Comments:
So-so workout. Felt a bit rushed as I had to be somewhere afterwards, and I wasn't quite as zoned in as I like to be.

Workout 2: 6:40pm-7:25pm

Assisted Chins
Tempo: 212
Warm-up: none
Work sets: -20 x 5, -20 x 2
Increment from last session: none
Tested 5RM: bodyweight(215)+20 x 5@20X

Comments:
Nice concentration. Both sets slightly difficult.

Dips
Tempo: 101
Warm-up: none
Work-set: bodyweight+40 x 5, bodyweight+40 x 3
Increment: +10lbs
Tested '5RM': bodyweight(215)+70 x 4

Comments
Both somewhat difficult.

Lying Rear-Delt Raises
Tempo: 201
Warm-up: none
Work sets:
Right: 20 x 5, 20 x 5
Left: 20 x 5, 20 x 5
Increment: +5lbs
Tested 5RM: 25 x 5@20X

Comments:
All sets somewhat difficult. 2nd set with left arm was almost to failure. Bah.


Hammer Strength Behind-the-neck-Press
Tempo: 201(1st set), 101(2nd & 3rd sets)
Warm-up: none
Work sets: 170 x 5, 170 x 5, 170 x 3
Increment: +10lbs
Tested 5RM: 200 x 5@101


Comments:
First set was very easy. 2nd and 3rd slightly difficult.

Preacher Curl
Tempo: 101
Warm-up: none
Work sets: 70 x 5, 70 x 3
Increment: +5lbs
Tested 5RM: 85 x 5@212

Comments:
1st easy. 2nd quite difficult.

Tricep Pushdown
Tempo: 211
Warm-up: none
Work sets: 150 x 5, 150 x 4
Increment: +10lbs
Tested 5RM: 180 x 5@211

Comments:
Both easy. Slighty elbow discomfort, though.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 100 x 5, 100 x 3
Increment: +5lbs
Tested 5RM: 115 x 5@212

Comments:
1st set slightly difficult. 2nd quite difficult

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 130 x 5, 130 x 4
Increment: +10lbs
Tested 5RM: 160 x 5@201(X)

Comments:
Both very easy.


Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 212.5 x 5, 212.5 x 3
Increment: +12.5lbs
Tested 5RM: 250 x 5@101

Comments:
1st easy. 2nd kinda difficult.

Power Crunch
Tempo: 212
Warm-up: none
Work sets: 100 x 5, 100 x 2
Increment: +5lbs
Tested 5RM: 115 x 5@212

Comments:
1st set easy. 2nd quickly became difficult.

Overall Comments:
Bit better workout than in morning, but still nothing great.


DIET

9:00am: 60g muesli, 1/2 cup skim milk(46g carbs/8g fiber, 12g protein, 6g fat)

10:00am: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine, 1g l-tyrosine, 500mg HMB, 250mg ALA(3g carbs/0g fiber, 22g protein, 1.5g fat)

10:40am-11:20am 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

11:30am: 1 scoop HSN Driver, 100mcg selenium, 1g ester-C, 3g CLA, 500mg HMB, 500mg ALA(5g carbs/4g fiber, 21g protein, 5g fat)

11:45am: 6 squirts One, 8 sprays Androspray

12:00pm: 1/2 bottle Carbo Rush(35g carbs/0g fiber, 0g protein, 0g fat)

12:30pm: curry chicken and rice, wonton soup(100g carbs/0g fiber, 40g protein, 20g fat)

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

4:10pm: 12.5mg ephedrine, 100mg caffeine

5:00pm: 1/2 Balance bar(12g carbs/1g fiber, 7g protein, 3g fat)

6:00pm: 25mg ephedrine HCL, 200mg caffeine, 500mg HMB, 250mg ALA

6:40pm: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine(3g carbs/0g fiber, 22g protein, 1.5g fat)

6:40pm-7:25pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

7:30pm: 1 scoop HSN Driver, 100mcg selenium, 3g CLA, 400IU vitamin E, 1g ester-C, 500mg HMB, 500mg ALA(5g carbs/4g fiber, 21g protein, 5g fat)

8:00pm: 1/2 bottle Carbo Rush(35g carbs/0g fiber, 0g protein, 0g fat)

8:30pm: two piece homemade pizza(40g carbs/4g fiber, 20g protein, 15g fat)

11:00pm: 1 piece carrot cake, 8oz milk(40g carbs/2g fiber, 13g protein, 10g fat)

12:00am: 2 scoops HSN Driver, 5g fish oil(10g carbs/8g fiber, 42g protein, 9g fat)

12:15am: 6 squirts One, 400mg magnesium, 3mg melatonin, 30mg l-opti-zinc(30mcg copper), 500mg HMB


Totals:
Calories: 3076kcal
Carbs/Fiber: 404g/31g
Protein: 225g
Fat: 76g

Comments:
Bit high in calories, but that's okay. Was a going away lunch for me at work, and then later I there was some carrot cake and I felt like having a piece. I haven't been having refeeds, so I'm not too worried about occasionally going over on my calorie allotment.

MISC. RECOVERY ISSUES
9 hours.

rookiebldr
09-13-2002, 10:27 PM
Originally posted by Blood&Iron
Comments:
Bit high in calories, but that's okay. Was a going away lunch for me at work, and then later I there was some carrot cake and I felt like having a piece. I haven't been having refeeds, so I'm not too worried about occasionally going over on my calorie allotment.


I think I see the reason for the job search, i.e. this one was ending. Good luck if you haven't already found one.

Blood&Iron
09-15-2002, 10:09 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
None

DIET

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

Comments:
Don't feel like tallying--skipped yesterday, too. Not really cheating...just lazy.

MISC. RECOVERY ISSUES
10 hours.

ectx
09-16-2002, 12:15 AM
Originally posted by Blood&Iron

Not really cheating...just lazy.


This is the second time I read this, and it seems out of character for your "OCD nature". The other OCD'rs out there look up to your journal for inspiration. I expect not to find another "lazy post" next time.

Sorry B&I. Couldn't resist. :D
How's the job hunt going?

Blood&Iron
09-16-2002, 08:30 AM
Originally posted by ectx


How's the job hunt going?
Crappily. Unfortunately, there aren't a whole of of job offererings for inexperienced, lazy, marginally competent programmers out there. Why the hell didn't anyone tell me this when I was getting my degree?

Marcel
09-16-2002, 04:38 PM
Pronating Decline DB Extension
Tempo: 201
Warm-up: none
Work sets: 30'x 5, 30's x 2
Increment: none
Tested 5RM: 35's x 5@201

Me likes this exercise.

Blood&Iron
09-16-2002, 07:38 PM
Originally posted by Marcel
Pronating Decline DB Extension
Tempo: 201
Warm-up: none
Work sets: 30'x 5, 30's x 2
Increment: none
Tested 5RM: 35's x 5@201

Me likes this exercise.
Yeah, it's kinda interesting. I haven't actually ever seen anyone else do it, or even mention it online. I first saw/did it in the 'One-Day Arm Cure' by Poliquin. It puts the tricep in a stretch position, and also supposedly recruits the anconeus. Dunno how much difference that makes or how accurate the Poliquin's claims are, but it's a nice change of pace. Here's Poliquin's description from the 'One-Day Arm Cure'.



Pronating Dumbbell Triceps Extensions

Grab your set of working dumbbells and lie face-up on a flat bench. Press the dumbbells straight up in a bench-press fashion. Use a semi-supinated grip (so that the palms are facing each other). You're now in the starting position for the exercise.

With the elbows stationary, lower the dumbbells down until the forearms make contact with the biceps. At this point, the plates of the dumbbell will probably make contact with your shoulders, too. Now, simultaneously extend the forearms back to the starting position while pronating your grip (turning the palms down or away from you). This pronation movement further recruits the small anconeus muscle, which doesn't usually get that much stimulation.

If you have access to a situp board or decline bench in your home gym, definitely use it instead of a flat bench. The decline dumbbell triceps extension allows for a greater stretch of the triceps than most triceps movements, and MRI testing has confirmed that this movement is especially effective at recruiting a large number of muscle fibers.


Zottman Curls, which I also first saw in this routine, are also very cool, but I think they put to much stress on one's wrist to do anything other than very occasionally.

Blood&Iron
09-16-2002, 09:55 PM
GENERAL RAMBLINGS
Well, there was almost a major complication in my BB'ing schedule today. I was gonna fast for Yom Kippur and spend all day in Synagogue, but then I remembered....I'm not Jewish. Wheew! That was a close one.

Oh, I'm probably gonna start doing cardio on my 'off' days tomorrow. Probably my standard 30min on 15 degree incline treadmill. Just to create a bit more of a caloric deficit, and bring my calves back from their current shriveled state. I see no point to doing Lyle's fancy cardio thing-y as I'm still pretty fat.

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 + 1g l-tyrosine before each workout.

Workout 1: 10:40pm - 11:20pm

Deadlifts
Tempo: 201
Warm-up: 135 x 4, 225 x 2
Work sets: 275 x 5
Increment from last session: +50lbs
Incredibly optimistic hope 5RM: 315 x 5???

Comments:
Was a little worried about jumping 50lbs--although my normal jumps are only a tad less at 40. Also, I really wanted to have someone watch me to make sure I maintained good form. This was fairly difficult, and I might have lost the arch in my back on the last rep or two. Lower back felt/feels fine, but I really want to be careful. Frankly, I may make this my last deadlift of the 5's(if I'm intelligent...which is doubtful) I don't know how I could get 315 for 5, although if I use an explosive concentric and shorter eccentric(just a tad more controlled than dropping it) I might be able. I dunno what that would accomplish. Nor would it prove anything as it'd still a crap lift. Unfortunately, even I have fits of ego from time to time; I'd really like to hit 3 plates a side for 5.

incline DB Press
Tempo: 212
Warm-up: none
Work-set: 70's x 5, 70's x 5
Increment: +5lbs per DB
Intended 5RM: 80's x 5

Comments
1st set easy. 2nd almost to failure(dumb) The angle at which I was pressing the weights might have been a bit different than normal, which might have made things easier. I'm not sure. 3-4 inches below parallel at bottom--although still a bit shorter ROM than previous to reading the Chek article.

Hammer Strength Low Row(w/ straps)
Tempo: 201
Warm-up: none
Work sets: 150 x 5(underhanded), 150 x 5(v-grip),
150 x 5(underhanded)
Increment: +10lbs
Guess 5RM: 170 x 5???

Comments:
All sets were fairly difficult. ROM/form might have been very slightly off.

Lateral Raise
Tempo: 101(X)
Warm-up: none
Work sets: 20's x 5, 20's x 3
Increment: none
Tested 5RM: 25's x 5@20X

Comments:
Both slightly difficult.

Reverse Pec-Deck
Tempo: 101
Warm-up: none
Work sets: 105 x 5, 105 x 4
Increment: +7.5lbs
Tested 5RM: 130 x 5@211

Comments:
Sped tempo up from 211 to 101. 2nd set was slightly difficult.

Incline Curl
Tempo: 111
Warm-up: none
Work sets: 30's x 5, 30's x 4
Increment: none
Tested 5RM: 35's x 5@212

Comments:
Both sets fairly difficult. 2nd almost to failure.

Pronating Decline DB Extension
Tempo: 101(X)
Warm-up: none
Work sets: 30'x 5
Increment: none
Tested 5RM: 35's x 5@201

Comments:
Fairly difficult. Very slight twinge in my left elbow--probalby from overuse.

Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 225 x 5, 225 x 4
Increment: +12.5lbs
Tested 5RM: 250 x 5@101

Comments:
Very easy. Perhaps due to shortened ROM, as I can't imagine why this would be this much easier than last time when I used 12.5lbs less.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 95 x 5, 95 x 3
Increment: +5lbs
Tested 5RM: 105@212

Comments:
Slightly difficult. Quit early on 2nd set as I could keep the bar properly balanced(it was tilting to one side)


Overall Comments:
Pretty decent workout.

Workout 2: 6:50pm-7:30pm

Chins
Tempo: 201(X)
Warm-up: none
Work sets: bodyweight x 5, bodyweight x 2
Increment from last session: +20lbs
Tested 5RM: bodyweight(215)+20 x 5@20X

Comments:
Fairly easy. Pretty good concentration, too.

Dips
Tempo: 101
Warm-up: none
Work-set: bodyweight+50 x 5, bodyweight+50 x 3
Increment: +10lbs
Tested '5RM': bodyweight(215)+70 x 4

Comments
Okay. Slightly diffciult. Very slight shoulder discomfort, although it was much less than the last 2 or 3 times I've done this exercise.

Lying Rear-Delt Raises
Tempo: 201
Warm-up: none
Work sets:
Right: 20 x 5, 20 x 5
Left: 20 x 5, 20 x 5
Increment: none
Tested 5RM: 25 x 5@20X

Comments:
1st sets weren't too difficult. 2nd with left arm was almost to failure.

Hammer Strength Behind-the-neck-Press
Tempo: 101
Warm-up: none
Work sets: 180 x 5, 180 x 4
Increment: +10lbs
Tested 5RM: 200 x 5@101


Comments:
Slightly difficult.

Preacher Curl
Tempo: 101
Warm-up: none
Work sets: 75 x 5, 75 x 3
Increment: +5lbs
Tested 5RM: 85 x 5@212

Comments:
1st slightly difficult. 2nd quite difficult.

Tricep Pushdown
Tempo: 201
Warm-up: none
Work sets: 160 x 5, 160 x 4
Increment: +10lbs
Tested 5RM: 180 x 5@211

Comments:
Slightly difficult. As with my morning tricep exercise, some slight elbow discomfort in left arm. If I was intelligent, I'd drop this and the other exercise, but I figure I've only got two more sessions before I consolidate my routine for the negatives and drop both.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 105 x 5, 105 x 2
Increment: +5lbs
Tested 5RM: 115 x 5@212

Comments:
Fairly difficult.

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 140 x 5, 140 x 4
Increment: +10lbs
Tested 5RM: 160 x 5@201(X)

Comments:
Fairly easy.


Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 225 x 5, 225 x 5
Increment: +12.5lbs
Tested 5RM: 250 x 5@101

Comments:
Easy. Same deal as morning--I suspect I reduced ROM.

Power Crunch
Tempo: 212
Warm-up: none
Work sets: 110 x 5, 110 x 1
Increment: +10lbs
Tested 5RM: 115 x 5@212

Comments:
First set fairly difficult. 2nd almost to failure.

Overall Comments:
Okay workout. Not as good as morning session, though.


DIET

10:00am: 60g muesli, 1/2 cup skim milk(46g carbs/8g fiber, 12g protein, 6g fat)

11:30am: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine, 1g l-tyrosine, 500mg HMB, 250mg ALA(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:10pm-1:00pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

1:30pm: 1 scoop HSN Driver, 100mcg selenium, 1g ester-C, 3g CLA, 500mg HMB, 500mg ALA(5g carbs/4g fiber, 21g protein, 5g fat)

1:45pm: 6 squirts One

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

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

5:10pm: Wendy's--grilled chicken sandwich, 5g fish oil(35g carbs/2g fiber, 24g protein, 12g fat)

6:00pm: 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 3g creatine, 25mg ephedrine HCL, 200mg caffeine, 500mg HMB, 250mg ALA, 1g l-tyrosine(3g carbs/0g fiber, 22g protein, 1.5g fat)

6:30pm-7:30pm 1 bottle Gatorade, 5g BCAA's, 5g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

7:30pm: 1 scoop HSN Driver, 100mcg selenium, 3g CLA, 400IU vitamin E, 1g ester-C, 500mg HMB, 500mg ALA(5g carbs/4g fiber, 21g protein, 5g fat)

8:00pm: 1/2 bottle Carbo Rush, 5g glutamine peptide, 5g BCAA's(35g carbs/0g fiber, 0g protein, 0g fat)

10:00pm: 10z peanuts, organic microwave chicken masala and rice(44g carbs/9g fiber, 34g protein, 24g fat)

12:00am: 2 cups skim milk, 2 scoops HSN Driver, 10g fish oil(34g carbs/8g fiber, 58g protein, 14g fat)

12:15am: 6 squirts One, 400mg magnesium, 3mg melatonin, 30mg l-opti-zinc(30mcg copper), 1g HMB


Totals:
Calories: 2601kcal
Carbs/Fiber: 315g/34g
Protein: 214
Fat: 69g

Comments:
Pretty good. No vegetables, though.

MISC. RECOVERY ISSUES
9 hours.

Blood&Iron
09-17-2002, 08:30 PM
GENERAL RAMBLINGS
Bleh.

EXERCISE
None

DIET

11:00am: 1/2 cup skim milk, 1/2 cup raisin bran(52g carbs/7g fiber, 9g protein, 1.5g fat)

1:30pm: 2 cups skim milk, 1 scoop HSN Driver, 1 cup Puffed Kashi, 5g fish oil, 500mg HMB(45g carbs/8g fiber, 42g protein, 8g fat)

2:00pm: 6 squirts One, 12.5mg ephedrine, 100mg caffeine, 500mg HMB

4:00pm: 12.5mg ephedrine, 100mg caffeine, 500mg HMB

4:30pm: 1.5 cups skim milk, 1 scoop HSN Driver, 60g muesli, 1oz peanuts, 5g fish oil, 500mg HMB(68g carbs/14g fiber, 44g protein, 29g fat)

7:30pm: Baked ziti, 1 breadstick, 6g CLA, 500mg HMB(105g carbs/8g fiber, 40g protein, 33g fat)

10:30pm: 2 cups skim milk, 1 Low-carb Lean Body MRP, 1 serving Fiber-Psyll, 10g fish oil, 500mg HMB(50g carbs/14g fiber, 58g protein, 12g fat)

11:00pm: 6 squirts One, 30mg zinc, 400mg magnesium, 2mg melatonin

Totals:
Calories: 2729kcal
Carbs/Fiber: 330g/51g
Protein: 193g
Fat: 93.5g

Comments:
Okay. Not great. Ephedrine and HMB dosing sucked.

MISC. RECOVERY ISSUES
9 hours.

Marcel
09-18-2002, 02:20 AM
Sh*t I was gonna post something in your journal and I forgot what it was. Dang it was pretty cool too I remember that much. Oh well it will comeback to me hopefully.(If I remember I will add it later.) lol@me

What is a baked ziti? Like a lil pizza or something?

Blood&Iron
09-18-2002, 08:25 AM
Originally posted by Marcel
Sh*t I was gonna post something in your journal and I forgot what it was. Dang it was pretty cool too I remember that much. Oh well it will comeback to me hopefully.(If I remember I will add it later.) lol@me

I'll be waiting...



What is a baked ziti? Like a lil pizza or something?
Nah, it's pretty much the same as spaghetti(just different noodles)

Nice sig. That last guy you quote sounds really smart.

rookiebldr
09-19-2002, 11:47 AM
Originally posted by Blood&Iron

I'll be waiting...

Seeing as Marcel hasn't remember what he was going to ask, I thought I'd jump in with a question.

On your negatives, how do you know how much microtrama you are introducing or should be aiming for. I am trying to stress my system since I know that the deconditioning week is coming up. Should I be feeling any soreness. Should DOMS be kicking in or would that indicate too much stress for this routine?



Originally posted by Blood&Iron
Nice sig. That last guy you quote sounds really smart.

he is. :D :D

Blood&Iron
09-19-2002, 03:55 PM
Originally posted by rookiebldr

On your negatives, how do you know how much microtrama you are introducing or should be aiming for. I am trying to stress my system since I know that the deconditioning week is coming up. Should I be feeling any soreness. Should DOMS be kicking in or would that indicate too much stress for this routine?

I dunno. Bryan has commented that one should 'knead' a muscle until done during the entire HST cycle. Here were his comments:



Good question. You have to learn what it feels like. You have to actually experience growth from a series of workouts to be able to associate the specific feeling of "enough" work with subsequent growth.

But just a hint, you will feel whether the set is a good one or not before you finish the set. You will literally feel the strain of the weight on the muscle itself. You have to look past the effort required to lift it, and try to feel the mechanical strain on the muscle. "Off the record" it is a type of pain, kind of like the pain you feel when you stretch a muscle. Its mild, but it is in the "belly" of the muscle. When your done with the set, the muscle will pump, and in the morning you will be a little stiff in that bodypart. I hate to talk in such subjective terms like this but this is where experience actually means a hill of beans.


I'm not sure how relevant this all is as it's terribly subjective. I can sorta identify this feeling--it's sorta a slight tearing, straining sensation. I never really feel soreness--even during the negative only mini-cycle. I do stretch for a good 30min after every workout and take ~800IU of vitamin E a day which, when combined with the frequency of HST, means it'd be pretty improbable that I end up sore, although it does happen very occasionally(usually, in my case, it's a sign I sped up my tempo or performed the exercises improperly) Dunno if that helps at all. I tried.

Blood&Iron
09-19-2002, 04:58 PM
GENERAL RAMBLINGS
I ordered some bromo a few days a go. About $75 with shipping for 120 2.5mg tabs. I haven't really researched it sufficiently, which is kinda dumb, but then I too occasionally fall prey to the bodybuilder mentality of wanting it all right now. From Lyle's e-book, it appears relatively benign when used properly(although, of course, there are possible side-effects) I'm not sure it will have any profound effect(I haven't seen much feedback indicating that it works or doesn't) Mostly it's just a good excuse to get off ephedrine for awhile since they can't be used concomitantly(I probably have a kidney stone the size of an ice-cube from all the guaifenesin they put in with my ephedrine HCL) I'll probably start taking it during my next HST cycle during which I plan on reverting to my fun, 'Arnold' routine.

My weight loss has been virtually nil over the past 6 weeks. I weight about 212. Of course, I actually prefer that to having lost a bunch of muscle as I always previously have while dieting. Given that I've restricted my caloried to about 2600kcal per day, and have been working out two times a day, three days a week, I find the lack of weight loss very perplexing, especially considering I haven't been having regular, planned refeeds(or, I suspect, that might actually be the cause) I'd planned on adding in cardio this week to create a bit more of a calorie deficit, but was too lazy. Besides, I figured it'd be better to just wait until next week when I move to only working out once a day. Anyways, yesterday was my last day of One, so I suppose I could have put on muscle while losing fat. I doubt it, though. I'd planned to have a bodyfat test done a day or two ago, but didn't get it together to have it taken. Maybe I'll have one done tomorrow. As I commented on the last test I had(which I didn't post for this reason) I've become quite dubious as to the accuracy of the one's I've been having of late.



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 + 1g l-tyrosine before workout

Workout 1: 10:40pm - 11:20pm

Horizontal Leg Press
Tempo: 201
Warm-up: 135 x 4, 215 x 3
Work sets: 275 x 5
Increment from last session: +60lbs
5RM: 315 x 5???

Comments:
Not sure about the depth here. It might have been short. Dunno. Not sure if this was easy or difficult.

incline DB Press
Tempo: 211
Warm-up: none
Work-set: 75's x 5
Increment: +5lbs per DB
Intended 5RM: 80's x 5

Comments
Not too difficult. Crappy concentration. Incline at which I was pushing the DB's up might have been a bit off straight up(thus making this easier)

Hammer Strength Low Row(w/ straps)
Tempo: 201
Warm-up: none
Work sets: 160 x 5(underhanded), 160 x 5(v-grip)
Increment: +10lbs
Guess 5RM: 170 x 5???

Comments:
Had a bit of a problem with my shoulders shrugging upwards on set 1. Set two was a bit better, and fairly easy.

Dips
Tempo: 101
Warm-up: none
Work-set: bodyweight+60 x 4
Increment: +10lbs
Tested '5RM': bodyweight(215)+70 x 4

Comments
Since I normally do this 'fresh' it's not surprising this was quite a bit more difficult that last time. Quit early. I probably could have hit 5 but it would have been a bit of a struggle. Slight shoulder discomfort.

Chins
Tempo: 201(X)
Warm-up: none
Work sets: bodyweight x 5, bodyweight x 1
Increment from last session: +20lbs
Tested 5RM: bodyweight(215)+20 x 5@20X

Comments:
Fairly difficult--same reason as for dips. Crappy concentration.

Hammer Strength Behind-the-neck-Press
Tempo: 101
Warm-up: none
Work sets: 190 x 5, 190 x 2
Increment: +10lbs
Tested 5RM: 200 x 5@101

Comments:
Fairly difficult.

Reverse Pec-Deck
Tempo: 201
Warm-up: none
Work sets: 112.5 x 5, 112.5 x 3
Increment: +7.5lbs
Tested 5RM: 130 x 5@211

Comments:
Slightly difficult.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 110 x 5, 110 x 2
Increment: +5lbs
Tested 5RM: 115 x 5@212

Comments:
Both sets were fairly easy.

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 150 x 5, 150 x 2
Increment: +10lbs
Tested 5RM: 160 x 5@201(X)

Comments:
Fairly difficult.

Incline Curl
Tempo: 111
Warm-up: none
Work sets: 30's x 5, 30's x 3
Increment: none
Tested 5RM: 35's x 5@212

Comments:
Slightly difficult.


Tricep Pushdown
Tempo: 201
Warm-up: none
Work sets: 170 x 5, 170 x 2
Increment: +10lbs
Tested 5RM: 180 x 5@211

Comments:
Pretty difficult. Slighty elbow discomfort in left arm.


Preacher Curl
Tempo: 101
Warm-up: none
Work sets: 80 x 5
Increment: +5lbs
Tested 5RM: 85 x 5@212

Comments:
Slightly difficult. Switched from my normal false grip(i.e.thumbless) which lets me concentrate more on my bicep, to gripping the bar which makes things a little easier.

Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 237.5 x 5, 237.5 x 2
Increment: +12.5lbs
Tested 5RM: 250 x 5@101

Comments:
Fairly easy.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 95 x 5, 95 x 3
Increment: none
Tested 5RM: 105@212

Comments:
Slightly difficult. Oops. Accidentally didn't increment the weight here.

Power Crunch
Tempo: 212
Warm-up: none
Work sets: 115 x 5
Increment: +5lbs
Tested 5RM: 115 x 5@212

Comments:
Fairly difficult.

Overall Comments:
If you're wondering about the goofy structure of this workout, it's because I had plans for the evening which meant it was gonna be very difficult to get both workouts in. I figured that since I'm approaching my rep-maxes, it might actually be a good idea to consolidate things anyways. I figured I'd keep both compound upper body exercises, drop the isolation leg work, and pick one bicep and one tricep exercise. I also planned on dropping a set or two less on most exercises. But 20min in, it seemed like I was almost done, so I figured I could add stuff back in. So I did. Dunno if that was good or bad. Ended up making my workout clock in a little long(1hr 15min) Just an okay workout. Nothing special. Still not sure what I'll do on Friday(consolidated workout or the two-a-day)

DIET

Just estimates....


Totals:
Calories: 3500kcal???
Carbs/Fiber: 450g???
Protein: 200g???
Fat: 90g???

Comments:
Was doing quite well until later in the evening when I went out to dinner with my girlfriend. I wasn't gonna eat much of anything, but was pretty damn hungry, so I said 'F*ck it' and ordered some chicken fajitas. Then when I got home a few hours later I was still ravenously hungry, so I ate a couple of bowls of raisin bran, which was as close as I could find to 'cheat' food(Pretty disappointing actually) I think I am probably due for a real refeed. I feel really hungry today as well.

MISC. RECOVERY ISSUES
9 hours.

Blood&Iron
09-19-2002, 05:03 PM
GENERAL RAMBLINGS
Nope

EXERCISE
None

DIET

Too lazy once again...I might just take the next few days off from tallying things up, as I've having a serious lack of motivation on this front at the moment(as evidenced by the increasingly frequent, empty entries.) I short rest usually brings back my motivation a bit.

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

Comments:
Fairly crappy. Meal too infrequent, calories too low.

MISC. RECOVERY ISSUES
8 hours.

rookiebldr
09-19-2002, 09:16 PM
Originally posted by Blood&Iron

I'm not sure how relevant this all is as it's terribly subjective. I can sorta identify this feeling--it's sorta a slight tearing, straining sensation. I never really feel soreness--even during the negative only mini-cycle. I do stretch for a good 30min after every workout and take ~800IU of vitamin E a day which, when combined with the frequency of HST, means it'd be pretty improbable that I end up sore, although it does happen very occasionally(usually, in my case, it's a sign I sped up my tempo or performed the exercises improperly) Dunno if that helps at all. I tried.

Yep, definitely helps. With the negatives, I think I'm doing about enough now - no real DOMS but a soreness with some muscles when fully contracted on the day of the workout. This tends to disappear the following day although it may accumulate as I stimulate the muscle in subsequent workouts. My legs and glutes are still tingling deep in the muscle (the best that I can describe) from my afternoon workout. :)

The_Chicken_Daddy
09-20-2002, 11:14 AM
Originally posted by Blood&Iron

My weight loss has been virtually nil over the past 6 weeks. I weight about 212...Given that I've restricted my caloried to about 2600kcal per day, and have been working out two times a day, three days a week,

drop down to 2400-2500 region and see how it goes. Do a weekly refeed.

Usually with a diet i'd start at x12 kcals per lb of BW, and adjust accordingly after a one week weigh in (ie if i lost or gained weight), and with that formula i get that you would be taking in 2544.

If you like, try 2400-2500 for a week and see how weight changes. I'd expect at least 0.5lb dropped. Probably pushing the 1lb envelope.

I think your problem here is not so much the lack of refeeds as it is the calories aren't quite low enough, even with such frequent training.

Blood&Iron
09-20-2002, 02:21 PM
Originally posted by The_Chicken_Daddy


drop down to 2400-2500 region and see how it goes. Do a weekly refeed.

Usually with a diet i'd start at x12 kcals per lb of BW, and adjust accordingly after a one week weigh in (ie if i lost or gained weight), and with that formula i get that you would be taking in 2544.

If you like, try 2400-2500 for a week and see how weight changes. I'd expect at least 0.5lb dropped. Probably pushing the 1lb envelope.

I think your problem here is not so much the lack of refeeds as it is the calories aren't quite low enough, even with such frequent training.
Nah. As I said, I plan on keeping my calories where they are for the time being and adding in some cardio. 2600kcal per day is about as low I can go without feeling VERY deprived and as if I'm starving all the time. So, unless absolutely necessary, I'd rather not drop any lower. I had/am having a refeed yesterday and today. It was pretty much along the lines of what I was doing before I started bulking.

As I've noted a couple of times, my calories were at 3000kcal per day last time I began dieting(for the first 2-3 months) along with refeeds every 2 days at 4500kcal, and I was only lifting 4x a week and doing no cardio. Still, I was actually losing weight a bit too quickly(2lbs per week) So, it's not quite as simple as it might seem. I really think it's due to the lack of refeeds and the fact that my natural set point is a bit higher than my bodyfat is right now. I think adding the refeeds back in, and doing cardio 3x per week will do the trick. The other change I might make--which runs counter to my 'calorie is a calorie' school of thinking--is to drop my carbs back to about 200g per day(rather than 300-350) and increase my fat intake to take the place of those calories. If that still doesn't help, then I plan on dropping my calories down.

We'll see what happens. Thanks for the suggestions, nonetheless.

The_Chicken_Daddy
09-20-2002, 02:30 PM
Originally posted by Blood&Iron

Nah. As I said, I plan on keeping my calories where they are for the time being and adding in some cardio.


How long have you been cutting for so far?


2600kcal per day is about as low I can go without feeling VERY deprived and as if I'm starving all the time.

Well you are taking in less calories and trying to brun your own reserves so i guess this is to be expected. I Just suck it up and get on with it.



As I've noted a couple of times, my calories were at 3000kcal per day last time I began dieting(for the first 2-3 months) along with refeeds every 2 days at 4500kcal, and I was only lifting 4x a week and doing no cardio. Still, I was actually losing weight a bit too quickly(2lbs per week)

Impressive!

I'd actually never associate loss with that kind of eating. Must be good :)

Incidentally, how big/heavy were you then?


So, it's not quite as simple as it might seem. I really think it's due to the lack of refeeds and the fact that my natural set point is a bit higher than my bodyfat is right now.

I'm thinking being a fat bastard during puberty and not doing something about it till 16 (and not doing much good then either) has caused my setpoint to raise well above what it should be/was. I'm paying for that now i guess. I think i'm hovering right on my setpoint right now - about 12%ish i'd guess. But also, the fact that i've been dieting for so long (16 weeks 3 days precisely) isn't helping much.



I think adding the refeeds back in, and doing cardio 3x per week will do the trick.

Dude, go for it. And good luck yeah. :)




The other change I might make--which runs counter to my 'calorie is a calorie' school of thinking--is to drop my carbs back to about 200g per day(rather than 300-350) and increase my fat intake to take the place of those calories. If that still doesn't help, then I plan on dropping my calories down.


Well, even if a calorie is just a calorie, persistantly elevation insulin can make fat burning a real bitch.


P.s. Have you read it yet?

Blood&Iron
09-20-2002, 02:48 PM
Originally posted by The_Chicken_Daddy



How long have you been cutting for so far?

6 weeks.




Well you are taking in less calories and trying to brun your own reserves so i guess this is to be expected. I Just suck it up and get on with it.

I have no problem is depriving myself or simply not eating. But when I've ignored my hunger/starvation feelings in the past, it only ends up causing me problems(i.e. muscle loss) so I try to avoid it. That's what I meant by that.




I'd actually never associate loss with that kind of eating. Must be good :)

No, I lost a bunch of muscle.



Incidentally, how big/heavy were you then?

217 when I started. But I continued to lose weight with this schedule until I hit 205-207, which is when I started this journal.



I'm thinking being a fat bastard during puberty and not doing something about it till 16 (and not doing much good then either) has caused my setpoint to raise well above what it should be/was. I'm paying for that now i guess. I think i'm hovering right on my setpoint right now - about 12%ish i'd guess. But also, the fact that i've been dieting for so long (16 weeks 3 days precisely) isn't helping much.

I was quite fat during puberty as well. About 215(probably ~30-35% bodyfat) until I dieted down to 165 at age 17(over the course of a year) I just didn't eat much for that year. No good plan or anything. At the end I was skinny fat(If I had to guess, I'd say my bodyfat was around 22% or so)




P.s. Have you read it yet?
I've spent some time, and gotten through the first 2-3 pages making corrections/alterations(which you can freely ignore) I tend to be a very harsh critic. So far, though, I'm quite impressed. UNfortunately, I'm kinda busy at the moment trying to find a job. If you want it back really soon, tell me when and I'll just send as much as I've gotten through(I've been bolding my alterations/comments so you can see what changes I've made)

Blood&Iron
09-20-2002, 04:26 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 50mg ephedrine/500mg caffeine + 2g l-tyrosine before workout

Workout 1: 12:35pm - 2:10pm

Deadlifts
Tempo: 10X
Warm-up: 135 x 4, 225 x 4, 275 x 2
Work sets: 315 x 3
Increment from last session: +40lbs
Very optimistic 5RM: 315 x 5???

Comments:
I was hoping to hit 315 x 5, but knew from the get-go it was unlikely. Had someone watch me to make sure I didn't let my form degrade. I could feel it go on rep 3(although the person I had watching me said it was fine), so I didn't go for number 4. I dunno if the numerous warmups were necessary. Frankly, I think they ended up being a bit counterproductive, and tired me out too much. Because of them, I spent about 20min on deadlifting/resting between sets alone.

incline DB Press
Tempo: 201
Warm-up: none
Work-set: 80's x 5
Increment: +5lbs per DB
Intended 5RM: 80's x 5

Comments
Fairly difficult, but not to failure. Went down until my upper arms were slightly below parallel. As with the last session or two, the angle at which I was pushing up the weight might have been a bit off.

Hammer Strength Low Row(w/ straps)
Tempo: 201
Warm-up: none
Work sets: 180 x 5(v-grip), 180 x 5(v-grip)
Increment: +20lbs
Guess 5RM: 170 x 5???

Comments:
1st set wasn't too difficult, though the ROM might have been a tad short. 2nd was almost to failure. Used v-grip on both, as I think I've concluded if feels much more comfortable.

Dips
Tempo: 10X
Warm-up: none
Work-set: bodyweight+70 x 4
Increment: +10lbs
Tested '5RM': bodyweight(215)+70 x 4

Comments
Managed to equal my previous max, but I might have cheated a bit on the last rep or two by pushing off the floor with my feet(I gauge my depth by stopping when my toes hit the floor. Normally, I just let them touch, but I think I pushed a bit this time)

Chins
Tempo: 201(X)
Warm-up: none
Work sets: bodyweight+20 x 3, bodyweight+20 x 0.5
Increment from last session: +20lbs
Tested 5RM: bodyweight(215)+20 x 5@20X

Comments:
Crap. I think the fact I performed deadlifts and a row(wheareas my tested 5RM was done 1st thing in a routine) before this somewhat mitigates my pathetic performance, though.

Hammer Strength Behind-the-neck-Press
Tempo: 101
Warm-up: none
Work sets: 200 x 5, 200 x 3
Increment: +10lbs
Tested 5RM: 200 x 5@101

Comments:
Used some parts from a step aerobics class thing so I could have my feet planted(keeping my low back flat) 1st set was fairly easy. Suspect I could've hit 210 or 220 for 5. 2nd set was fairly difficult.

Reverse Pec-Deck
Tempo: 201
Warm-up: none
Work sets: 120 x 5, 120 x 3
Increment: +7.5lbs
Tested 5RM: 130 x 5@211

Comments:
Decent form. Better than what I used during my previous test of my 5RM, so I'm not worried that it's a bit less weight.

Hammer Strength Seated Hamstring Curl
Tempo: 212
Warm-up: none
Work sets: 115 x 5, 115 x 1
Increment: +5lbs
Tested 5RM: 115 x 5@212

Comments:
So so form on both sets. Almost to failure on both as well.

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 160 x 5, 160 x 4
Increment: +10lbs
Tested 5RM: 160 x 5@201(X)

Comments:
Not too difficult.

Preacher Curl
Tempo: 201
Warm-up: none
Work sets: 85 x 5, 85 x 2
Increment: +5lbs
Tested 5RM: 85 x 5@212

Comments:
Fairly easy.

Tricep Pushdown
Tempo: 211
Warm-up: none
Work sets: 180 x 5, 180 x 2
Increment: +10lbs
Tested 5RM: 180 x 5@211

Comments:
Slightly difficult.


Incline Curl
Tempo: 111
Warm-up: none
Work sets: 35's x 5, 35's x 4
Increment: +5lbs per DB
Tested 5RM: 35's x 5@212

Comments:
So-so form. Fairly difficult.


Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets: 250 x 5, 250 x 3
Increment: +12.5lbs
Tested 5RM: 250 x 5@101

Comments:
Fairly easy.

Wrist Curl
Tempo: 212
Warm-up: none
Work sets: 105 x 5, 105 x 3
Increment: +10lbs
Tested 5RM: 105@212

Comments:
Slightly difficult.

Power Crunch
Tempo: 212
Warm-up: none
Work sets: 120 x 5
Increment: +5lbs
Tested 5RM: 115 x 5@212

Comments:
Somewhat difficult.

Overall Comments:
Workout took way too long. Like last time I decided I wasn't gonna come in in the evening so I just lumped everything together. That, plus the numerous warm ups I did for my DL's caused my workout to clock in at about 1.5 hours. Fun with cortisol! Decent workout. Nothing too special, though.

DIET

7:00am: Met-RX RTD(20g carbs/2g fiber, 25g protein, 3g fat)

10:00am: 60g muesli, 1/2 cup skim milk(46g carbs/8g fiber, 12g protein, 6g fat)

11:00am: 750mg HMB, 500mg ester-C, 400IU vitamin E, 2g l-tyrosine

12:00pm: 50mg ephedrine, 500mg caffeine, 250mg ALA, 1 scoop whey, 10g BCAA's, 5g glutamine peptide, 5g l-glutamine(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:30pm-2:10pm: 1 bottle gatorade, 10g BCAA's, 10g glutamine peptide, 10g l-glutamine(35g carbs/0g fiber, 0g protein, 0g fat)

2:10pm: 2 scoops HSN Driver, 3g CLA, 750mg ALA, 100mcg selenium, 1g ester-C, 1g HMB(10g carbs/8g fiber, 42g protein, 7g fat)

2:50pm: 1 bottle Carbo-Rush(70g carbs/0g fiber, 0g protein, 0g fat)

4:00pm: 60g Count Chocula, 1 cup skim milk(64g carbs/0g fiber, 10g protein, 2g fat)

5:00pm: 2 low-fat cupcakes(58g carbs/2g fiber, 4g protein, 3g fat)

6:15pm: 500mg HMB

7:00pm: 4oz pasta, 1.5 cups marinara, 25g parmesan, 500mg HMB, 500mg ALA(115g carbs/11g fiber, 30g protein, 17.5g fat)

8:00pm: 2 cups skim milk, 2 low-fat cupcakes, 3g CLA, 500mg ALA(82g carbs/2g fiber, 20g protein, 6g fat)

9:00pm: 500mg HMB

10:30pm: 2 scoops HSN Driver, 2 cups skim milk, 500mg HMB(34g carbs/8g fiber, 58g protein, 4g fat)

Totals:
Calories: 3537kcal
Carbs/Fiber: 537g/41g
Protein: 223g+52g aminos
Fat: 49g

Comments:
Started a refeed last night, and continued it today. Haven't had one in a long time, and figured I could used one. Pretty much on target. Beginning today, aminos are added into my overall calories

MISC. RECOVERY ISSUES
10 hours.

The_Chicken_Daddy
09-20-2002, 04:46 PM
Originally posted by Blood&Iron

No, I lost a bunch of muscle.


You lost a bunch of muscle at 3000kcals and 4500kcal refeeds every 2 days?!

That's like bulking for me!



I've spent some time, and gotten through the first 2-3 pages making corrections/alterations(which you can freely ignore) I tend to be a very harsh critic. So far, though, I'm quite impressed. UNfortunately, I'm kinda busy at the moment trying to find a job. If you want it back really soon, tell me when and I'll just send as much as I've gotten through(I've been bolding my alterations/comments so you can see what changes I've made)

No. No hurry. I'd prefer feedback on the whole thing.

And it's much appreciated.

Thanks man.

Marcel
09-20-2002, 11:05 PM
Originally posted by Blood&Iron

Workout 1: 12:35pm - 2:10pm

Deadlifts
Tempo: 10X
Warm-up: 135 x 4, 225 x 4, 275 x 2
Work sets: 315 x 3
Increment from last session: +40lbs
Very optimistic 5RM: 315 x 5???

Comments:
I dunno if the numerous warmups were necessary. Frankly, I think they ended up being a bit counterproductive, and tired me out too much. Because of them, I spent about 20min on deadlifting/resting between sets alone.


Ingasu! ... that's a lot of time.



Originally posted by Blood&Iron
Comments:
Beginning today, aminos are added into my overall calories
[/B]

What brand of aminos do you take? I've been looking at some but havent made up my mind on which yet.



(Ingasu is Spanish slang for something like oh sh*t ! I don't actually think it was too much time especially when dealing with Deads ... I just wanted an excuse to post Ingasu.)

Blood&Iron
09-21-2002, 03:51 PM
Originally posted by Marcel


Ingasu! ... that's a lot of time.

But a tiny amount of weight...:cry:

Ah well, the guy I had spotting me was impressed, and he's reasoably big. Actually, I don't think I've seen anyone dl that much weight at my gym--course it's a Bally's.

As I remarked before, I have seen one big ass black dude(who's apparently a competitive shot-putter) squatting 405 well below parallel with a 101 tempo for 8-10 reps with ease, though.






What brand of aminos do you take? I've been looking at some but havent made up my mind on which yet.

Whatever's cheapest.

Currently:
Optimum BCAA's

AR Nutrition l-glutamine

Sports One glutamine peptide(AR Nutrition is about half the price but tastes so horrible I can't handle it)

Twinlab l-tyrosine caps

rookiebldr
09-21-2002, 08:58 PM
Originally posted by Blood&Iron


AR Nutrition l-glutamine

Sports One glutamine peptide(AR Nutrition is about half the price but tastes so horrible I can't handle it)


B&I, why both l-glutamine and glutamine peptides. I've tended to go with glutamine peptides (faster absorbtion?) but got lazy and bought l-glutamine since it was easier to find.

Marcel
09-23-2002, 04:26 PM
Originally posted by Blood&Iron

I'll be waiting...

Ok I just remembered while drinking my post-workout shake! A theory that I don't remember where the hell I found but I remember that Lyle was commenting on it. Perhaps it was Lyle's forums?

Ok well post-workout most people reccomend that fat is avoided because protein and glucose will help spike insulin levels(thus faster recovery) yes? Also that fat will slow down the breakdown of protein yes? Well supposedly when you eat protein with LIQUID fat (like flax oil or fish oil) the fat won't slow down the breakdown of protein because it will be floating on top in the stomach(or wherever the hell food sits when first eaten).

Pretty neat I think. I'll look for the link though.

Latz

*walks out twitchin' feelin smart*

Blood&Iron
09-23-2002, 06:31 PM
Originally posted by Marcel



Pretty neat I think. I'll look for the link though.

There was a recent thread here on this(Basically, I just posted the link to the thread on MFW and one on Elite--again where I think I just posted the link--about a year ago) Maybe that's where you saw it...

http://groups.google.com/groups?q=Lyle+column+flax+group:misc.fitness.weights&hl=en&lr=&ie=UTF-8&selm=39296439.37786E4F%40onr.com&rnum=1

Marcel
09-23-2002, 06:34 PM
Originally posted by Blood&Iron

There was a recent thread here on this(Basically, I just posted the link to the thread on MFW and one on Elite--again where I think I just posted the link--about a year ago) Maybe that's where you saw it...

http://groups.google.com/groups?q=Lyle+column+flax+group:misc.fitness.weights&hl=en&lr=&ie=UTF-8&selm=39296439.37786E4F%40onr.com&rnum=1

Yup, that's it. LOL ... you were the one who posted the link.

Oh well I learned something new. :D

Blood&Iron
09-23-2002, 06:40 PM
Originally posted by rookiebldr


B&I, why both l-glutamine and glutamine peptides. I've tended to go with glutamine peptides (faster absorbtion?) but got lazy and bought l-glutamine since it was easier to find.
Well, I think glutamine peptides are probably generally better, as there is some receptor competition with other aminos when you consume free-form l-glutamine with protein. The peptide transport system bypasses this(I *think* it also avoid the unfortunate fact that l-glutamine is preferentially taken up by the mucosal lining of the small intestine causing very little to actually reach your muscles) But there's one study that compared peptides and free-form and found the free-form raised blood glutamine levels higher and in this study the glutamine was adminstered WITH protein(There were some flaws, though. You should be able to find a post of the abstract on MFW if you search on glutamine AND glutamine peptides) You should also remember that since peptides are several aminos linked together, only a fraction of glutamine peptide is actually glutamine(1/3, I believe) With the free-form you're getting pure glutamine; if you consume it on an empty stomach you'll probalby get more bang for your buck.
Basically, I'm just hedging my bets. I use the glutamine peptides when I take it with protein, and the free-form when it's on an empty stomach(well, kinda) I only actually bought l-glutamine for the first time in a year or so last week. Neither is probably doing all that much...who knows?

Blood&Iron
09-23-2002, 08:45 PM
GENERAL RAMBLINGS
Haven't done journal entries for past couple days as I'm busy trying to find a job...


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 + 2g l-tyrosine before workout

Workout: 5:40pm - 6:30pm

Chins
Tempo: 211
Warm-up: none
Work sets: bodyweight+25 x 2 + 3 negatives
Increment from last session: n/a
Tested 5RM: bodyweight(215)+20 x 3@20X

Comments:
Quite easy.

Dips
Tempo: 111
Warm-up: none
Work-set: bodyweight+80 x 2 + 3negs
Increment: n/a
Tested '5RM': bodyweight(215)+70 x 4@101

Comments
Easy.

Hammer Strength Low Row(w/ straps)
Tempo: 201
Warm-up: none
Work sets:
Right: 100 x 2 +3negs
Left: 100 x 2 + 3 negs
Increment: n/a
Tested 5RM: 200 x 5@201

Comments:
Fairly awkward, though not too difficult. Doing these unilaterally does not work nearly as well as doing so with HS Iso Row. I might drop these or switch back to the other machine.

Hammer Strength Behind-the-neck-Press
Tempo: 101
Warm-up: none
Work sets: 210 x 2, 210 x 2
Increment: n/a
Tested 5RM: 200 x 5@101

Comments:
Fairly easy. Negatives are too cumbersome on this machine, and I don't like any of the other options, so I just do very low rep sets.

Hammer Strength Machine Curl
Tempo: 311
Warm-up: none
Work sets:
Right: 45 x 2 +3 negs
Left: 45 x 2 + 3 negs
Increment: n/a
Tested 5RM: 85 x 5@211

Comments:
Quite easy. Dunno if I like this. I may go back to what I've done during previous my previous negative mini-cycles(unilateral concentration curls)

Reverse Pec-Deck
Tempo: 201
Warm-up: none
Work sets: 135 x 2, 135 x 2
Increment: n/a
Tested 5RM: 120 x 5@201

Comments:
Fairly difficult. As with the OHP, too cumbersome to do unilaterally, so just low rep sets.

Horizonal Leg Press
Tempo: 21-
Warm-up: none
Work sets: 315 x 5negs
Increment from last session: n/a
5RM: 295 x 5 @ 20X

Comments:
Somewhat difficult. Couldn't get out of the hole on the first rep, so I decided to ONLY do negatives.

Hammer Strength Seated Hamstring Curl
Tempo: 211
Warm-up: none
Work sets: 125 x 2 + 3negs
Increment: n/a
Tested 5RM: 115 x 5@212

Comments:
So so form: arched back on full reps, and wasn't in complete control of 1st 3rd of ROM on negatives.

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 160 x 2 + 3negs
Increment: n/a
Tested 5RM: 160 x 5@201(X)

Comments:
Somewhat difficult. Assisted myself on 1st 3rd of ROM of the negatives on this, as otherwise the weight drops somewhat uncontrollolably during that portion of the ROM.

Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets:
Right: 100 x 5negs
Left: 100 x 5negs
Increment: n/a
Tested 5RM: 250 x 5@101

Comments:
Somewhat difficult. Couldn't manage any full reps, so I just did negatives. Next time I may do two full reps with both feet together, then 3 negatives for one legs, rest, do two more full reps, then 3 negatives for the other leg.


Power Crunch
Tempo: 212
Warm-up: none
Work sets: 135 x 2, 135 x 0
Increment: n/a
Tested 5RM: 120 x 5@212

Comments:
1st set fairly easy, but when I tried to go for a 2nd set it wasn't gonna happen. No way to do negs, so again just a very low rep set.

Overall Comments:
Decent workout. I may have to change a few things next time though. Not terribly fun, though, as I don't really feel very 'worked' by negative workouts.

DIET


7:30am: 60g muesli, 1.5 cups skim milk, 1 scoop HSN Driver, 5g fish oil, 1 multi, 500mg ester-C, 400IU vitamin E(64g carbs/12g fiber, 41g protein, 13g fat)

9:00am: 500mg HMB, 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts(50mg norpephedrine, 2.75mg yohimbine HCL, 100mg caffeine)

12:30am: 12.5mg ephedrine, 100mg caffeine, 500mg HMB

1:30pm: McDonald's--chicken McGrill sandwich w/ no mayo and 1/2 bun, 5g fish oil(15g carbs/0g fiber, 24g protein, 11g fat)

2:45pm: 12.5mg ephedrine, 100mg caffeine, 2 Hollywood Cuts

4:10pm: Balance Gold Bar(24g carbs/1g fiber, 14g protein, 7g fat)

5:10pm: 25mg ephedrine, 200mg caffeine, 250mg ALA, 1 scoop whey, 10g BCAA's, 10g glutamine peptide, 3g creatine, 750mg HMB(3g carbs/0g fiber, 22g protein, 1.5g fat)

5:40pm-6:30pm: 1 bottle gatorade, 10g BCAA's, 10g l-glutamine, 10g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

6:40pm: 2 scoops HSN Driver, 3g CLA, 500mg ALA, 100mcg selenium, 1g ester-C, 750mg HMB(10g carbs/8g fiber, 42g protein, 7g fat)

7:00pm: 1/2 bottle Carbo-Rush(35g carbs/0g fiber, 0g protein, 0g fat)

10:00pm: 1 cookie, organic chicken masala and brown rice, 5g fish oil, 3g CLA(49g carbs/7g fiber, 29g protein, 19g fat)

11:00pm: 1 Lean Body MRP, 5g fish oil, 500mg HMB(12g carbs/1g fiber, 42g protein, 7g fat)

Totals:
Calories: 2477kcal
Carbs/Fiber: 247g/29g
Protein: 214g+40g aminos
Fat: 65.5g

Comments:
Pretty much on target. Some minor issue, but nothing major.

MISC. RECOVERY ISSUES
8 hours.

Blood&Iron
09-24-2002, 07:56 AM
Originally posted by Blood&Iron
it also avoid the unfortunate fact that l-glutamine is preferentially taken up by the mucosal lining of the small intestine causing very little to actually reach your muscles)
Mucosal? WTF? I dunno how the f*ck I came up with that one...
Very few people with whom I'm acquainted have their intestines in their mouths.

I meant 'epithelial'

Man, am I retarded.

rookiebldr
09-24-2002, 05:13 PM
We know you were only testing us to see if we knew what you were talking about - or should I say I. :D :D

Must have been an off day yesterday. ;)

Blood&Iron
09-24-2002, 05:30 PM
Originally posted by rookiebldr
We know you were only testing us to see if we knew what you were talking about - or should I say I. :D :D

Yeah, that's it

Actually, anytime you see anything that *seems* to reveal a lack of understanding of a subject, or just an all-encompasing stupidity(as doubtless occurs quite often), it's just cuz I'm testing my readers.



Must have been an off day yesterday. ;)
I was at a job fair all day. Let's hope I actually can fool someone into hiring my incompetent ass.

Blood&Iron
09-24-2002, 05:45 PM
GENERAL RAMBLINGS
Bleh.


EXERCISE

Cardio:
30min on treadmil @ 15 degree incline @ 3.4mph

Overall Comments:
I forgot how badly cardio sucks. Pfft.

DIET


8:20am: 60g muesli, 1.5 cups skim milk, 1 scoop HSN Driver, 5g fish oil, 1 cookie, 1 multi, 500mg ester-C, 400IU vitamin E(74g carbs/12g fiber, 42g protein, 15g fat)

10:30am: 500mg HMB, 12.5mg ephedrine, 100mg caffeine, 1 Hollywood Cuts(50mg norpephedrine, 2.75mg yohimbine HCL, 100mg caffeine)

12:00pm: ZonePerfect Bar, 5g fish oil(24g carbs/1g fiber, 14g protein, 12g fat)

1:00pm: 12.5mg ephedrine, 100mg caffeine, 500mg HMB

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

3:30pm: McDonald's--chicken McGrill sandwich w/ no mayo and 1/2 bun, 5g fish oil(15g carbs/0g fiber, 24g protein, 11g fat)

5:00pm: 25mg ephedrine, 200mg caffeine, 1 Hollywood Cuts, 1 scoop whey, 5g BCAA's, 5g glutamine peptide, 5g l-glutamine, 3g creatine, 750mg HMB(3g carbs/0g fiber, 22g protein, 1.5g fat)

6:00pm: 1/2 Low Carb Lean Body MRP, 3g CLA, 500mg ALA, 400IU vitamin E, 1g ester-C, 500mg HMB(6g carbs/0g fiber, 21g protein, 4g fat)

6:30pm: 1/2 bottle Carbo-Rush, 10g BCAA's, 10g l-glutamine, 10g glutamine peptide(35g carbs/0g fiber, 0g protein, 0g fat)

8:00pm: 1 cookie, organic chicken masala and brown rice, 5g fish oil, 3g CLA(49g carbs/7g fiber, 29g protein, 19g fat)

10:00pm: 1 scoop Driver, 1/2 Lean Body MRP, 2 cup skim milk, 5g fish oil, 500mg HMB, 30mg l-opti-zinc, 400mg magnesium, 3mg melatonin(34g carbs/4g fiber, 52g protein, 8g fat)

Totals:
Calories: 2494kcal
Carbs/Fiber: 240g/24g
Protein: 204g +45g aminos
Fat: 70.5g

Comments:
Little low in calories. No vegetables.

MISC. RECOVERY ISSUES
7.5 hours.

rookiebldr
09-24-2002, 06:38 PM
Originally posted by Blood&Iron

I was at a job fair all day. Let's hope I actually can fool someone into hiring my incompetent ass.

Must be the season. There is one going on here in Toronto as well. I heard on the radio this morning that fall is the best time to change jobs, since companies are looking to staff for the coming year and it's before the start of the year when they tend to be more conservative and uncertain about the outlook.

Marcel
09-25-2002, 07:41 PM
Originally posted by Blood&Iron
[EXERCISE

Cardio:
30min on treadmil @ 15 degree incline @ 3.4mph

Overall Comments:
I forgot how badly cardio sucks. Pfft.



Ahhhhh ... that ain't nuthin.

Go do some sprints then you'll see how much cardio sucks. :D

Blood&Iron
09-25-2002, 10:29 PM
Originally posted by Marcel


Ahhhhh ... that ain't nuthin.

Go do some sprints then you'll see how much cardio sucks. :D
I'd do intervals, but IMO it's just too much when using HST and hitting my legs three times a week. In some ways, I prefer intervals. It's more painful, but it's over MUCH more quickly. AND it's not nearly as boring.

Blood&Iron
09-25-2002, 10:50 PM
GENERAL RAMBLINGS
Pfft.


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/500mg caffeine + 2g l-tyrosine before workout

Workout: 1:00pm - 2:10pm


Deadlifts
Tempo: 10X
Warm-up: 135 x 6, 225 x 3, 315 x 1
Work sets: 365 x 1
Increment from last session: n/a
5RM: 295 x 5 @ 20X

Comments:
Can't do negatives, so I figured I'd try singles. The most I've ever done previously was 315, but I thought maybe I could hit 365 for 1. I got one of the PT's at my gym to watch me, instructing him to yell at me to put the weight down if my form broke down. Frankly, I think he should have yelled at me, but he didn't saying my form was a bit so-so but nothing too bad. I thought it was crap. But my back felt find after and is fine now. And I got the rep. Whoopy-f*cking-do. I'm still have the strength of a 14 year old girl. Next time I'll drop back to 335 and go for 2-3 reps with PERFECT FORM.

Chins
Tempo: 211
Warm-up: none
Work sets: bodyweight+35 x 2 + 4 negatives
Increment from last session: +10lbs
Tested 5RM: bodyweight(215)+20 x 3@20X

Comments:
Slightly difficult. Did the extra negative by accident.

Dips
Tempo: 111
Warm-up: none
Work-set: bodyweight+90 x 2 + 3negs
Increment: +10lbs
Tested '5RM': bodyweight(215)+70 x 4@101

Comments
2nd full rep was very difficult.

Hammer Strength Low Row(w/ straps)
Tempo: 201
Warm-up: none
Work sets:
Right: 115 x 2 +3negs
Left: 115 x 2 + 3 negs
Increment: +15lbs
Tested 5RM: 200 x 5@201

Comments:
Easy--but awkward. Too much twising at the torso(which is impossible to avoid on this IMO)

Hammer Strength Behind-the-neck-Press
Tempo: 101
Warm-up: none
Work sets: 220 x 2, 220 x 2
Increment: +10lbs
Tested 5RM: 200 x 5@101

Comments:
Fairly difficult.

Reverse Pec-Deck
Tempo: 10X
Warm-up: none
Work sets: 140 x 2, 140 x 2
Increment: +5lbs
Tested 5RM: 120 x 5@201

Comments:
Not too difficult.

Hammer Strength Machine Curl
Tempo: 311
Warm-up: none
Work sets:
Right: 55 x 2 +3 negs
Left: 55 x 2 + 3 negs
Increment: +10lbs
Tested 5RM: 85 x 5@211

Comments:
Awkward. Full reps were quite difficult. Wrist pain in left arm.

Hammer Strength Seated Hamstring Curl
Tempo: 211
Warm-up: none
Work sets: 125 x 2 + 3negs
Increment: none
Tested 5RM: 115 x 5@212

Comments:
Not too difficult.

Hammer Strength Leg Extensionl
Tempo: 211
Warm-up: none
Work sets: 165 x 2 + 3negs
Increment: n/a
Tested 5RM: 160 x 5@201(X)

Comments:
Pretty easy.

Calf Raise--performed on incline leg press
Tempo: 101
Warm-up: none
Work sets:
250 x 2(with both legs) + 100 x 3(negs with right leg)
250 x 2(with both legs) + 100 x 3(negs with left leg)
Increment: none
Tested 5RM: 250 x 5@101

Comments:
Pretty easy.

Wrist Curl
Tempo: 111
Warm-up: none
Work-set:
R: 55 x 2 + 3 negs
L: 55 x 2(forced) + 3 negs
Increment: none

Comments
Couldn't hit the 1st full rep with left arm. Pretty difficult.

Power Crunch
Tempo: 10X
Warm-up: none
Work sets: 145 x 2
Increment: +10lbs
Tested 5RM: 120 x 5@212

Comments:
Difficult. ROM was slightly short.

Overall Comments:
Good workout.

DIET

No breakdown. Did semi-accurate breakdown in my head...

Totals:
Calories: 3329kcal
Carbs/Fiber: 365g/18g
Protein: 200g+40g aminos
Fat: 109g

Comments:
Was going alright until the evening, when I was starving, broke down and had some cookies and a chocolate chip muffin. I'd been thinking about having a mini-refeed today as I've been ravenously hungry the last day or two. Won't make the same mistake next time.

MISC. RECOVERY ISSUES
9 hours.

Miss Rezza
09-26-2002, 06:42 PM
Hey there B&I!
Congrats on a great journal! Looks like you're "on the right track"! Just wondering how your current stats are looking at the moment? You down from the 16.7% BF you started with?? BTW i haven't read every journal entry of yours, so if you've just recently posted your stats i would prolly look like a real dumbass!!... sorry. :scratch:

Blood&Iron
09-26-2002, 07:29 PM
Originally posted by Miss Rezza
Hey there B&I!
Congrats on a great journal! Looks like you're "on the right track"!

Thanks



Just wondering how your current stats are looking at the moment? You down from the 16.7% BF you started with??

The 16.7% at the beginning? Yeah, I was down to about 13% or so at 192lbs(which sucks, but was about 3% lower than I'd ever been before) about 3-4 months ago. Then I bulked up, putting on like 20lbs in 2 months--way too fast, but I didn't do it on purpose. I was just hungry. Most of it was lbm, as I only jumped up in bodyfat to 15%. But then, inexplicably, I had my bodyfat tested again two weeks later and it inexplicably had gone up to 17% without any change in weight. I still think something is fishy. I suspect it's due to the fact that the guy I have doing my bf% tests now is not the same guy that used to do them, and he's not quite as experienced. I would really like to be hydrostatically weighed as I'm not sure how useful my recent bf tests with this guy have been. I've been dieting again for the past 6 weeks, but have been trying to be very gradual and haven't lost any appreciable weight, though today when I weighed myself I was 208(down 4lbs) I tend to lose weight in spurts, or it could just be water weight fluctuations. I'm hoping to have another bf% test in the next couple days.



BTW i haven't read every journal entry of yours, so if you've just recently posted your stats i would prolly look like a real dumbass!!... sorry. :scratch:
Hardly. There's so much crap in here at this point, I can't imagine anyone reading all of it.

Marcel
09-29-2002, 03:44 PM
:boring:






























:D

Blood&Iron
09-29-2002, 03:52 PM
:withstupi

Anyways, I'll try to get to an entry for Friday(a workout) day sometime today. Actually, I haven't made a journal entry since Wednesday. So, I've missed 3 days, which is pathetic--I'm actually kinda embarrassed. But Friday, I had what was probably THE WORST workout of my life(Tip: don't eat 7 bowls of Count Chocula before heading off to the gym) It wasn't just the cereal, it was my boredom with negative-only workouts, the fact I forced myself to go at a certain time, rather than waiting until I felt ready(as I usually do) and maybe a couple of other things. ANyways,after I realized the workout was doomed I just started randomly doing whatever I felt like, and after I'd finished decided it was time for SD, so I'm cutting the negatives short at one week. I'm still debating if I'll take two weeks off(I don't honestly think I can go that long without training) or just one. Then I'll probably go back to my Arnold routine and try to make things fun again.

Marcel
09-29-2002, 04:23 PM
Originally posted by Blood&Iron
:withstupi

:withstupi


Anyways, I'll try to get to an entry for Friday(a workout) day sometime today. Actually, I haven't made a journal entry since Wednesday. So, I've missed 3 days, which is pathetic--I'm actually kinda embarrassed.

Nah, it's cool. I mean we do have other things to do then post on WBB right?(Not to offend WBB cuz it's tha shiznit)

Cuz you don't post a day or 2 doesn't mean you are gonna go crazy and eat 7 bowls of cereal!


But Friday, I had what was probably THE WORST workout of my life(Tip: don't eat 7 bowls of Count Chocula before heading off to the gym) It wasn't just the cereal, it was my boredom with negative-only workouts, the fact I forced myself to go at a certain time, rather than waiting until I felt ready(as I usually do) and maybe a couple of other things.

Ooooops...:p

Tell me about it. Yesterday morning I knew I had a long busy day ahead of me so I hit the gym first thing in the morning after a shake and fish oil. Fuk did my workout suck.


ANyways,after I realized the workout was doomed I just started randomly doing whatever I felt like, and after I'd finished decided it was time for SD, so I'm cutting the negatives short at one week. I'm still debating if I'll take two weeks off(I don't honestly think I can go that long without training) or just one. Then I'll probably go back to my Arnold routine and try to make things fun again. [/B]

lmao ... I can just see you going crazy running around lifting dumbells, pressing barbells, and hittin machines.

Two weeks off? Yea right. Wuss.

I can't remember if the Arnold routine was 6 times a week or 3 times a week twice a day. Which one is it?

Latz

Blood&Iron
09-29-2002, 04:41 PM
Originally posted by Marcel



I can't remember if the Arnold routine was 6 times a week or 3 times a week twice a day. Which one is it?

Latz
Both.

M-W-F: chest/back in morning, leg evening
T-TH-F: shoulders/arms in the morning, and since this time I'll be dieting I'll probably do cardio in the evening of these days

rookiebldr
09-29-2002, 08:07 PM
Originally posted by Blood&Iron
I'm still debating if I'll take two weeks off(I don't honestly think I can go that long without training) or just one.

:nod: I'm just finishing my first week of SD and it's getting pretty tough. I'm so looking forward to getting back into the gym.

rookiebldr
10-05-2002, 08:20 AM
:confused: :windup:

ectx
10-05-2002, 09:43 AM
:withstupi

Where the hell are ya? I need my ODC/HST journal fix.

Blood&Iron
10-05-2002, 10:43 AM
Originally posted by ectx
:withstupi

Where the hell are ya? I need my ODC/HST journal fix.
I'll be back by next Wednesday. I just decided that during my 11 days of strategic deconditioning(of which 4 days are left), I'd take a break from EVERYTHING. During my previous bouts of SD I made empty journal entries for the sake of continuity, but this time I decided to skip that. Don't fear, when I return I'll have renewed my enthusiasm and be more OCD'ish than ever.