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Blood&Iron
01-20-2002, 05:12 PM
Okay, I figure there are already plenty of masturbatory journals up on the web without me adding mine, but I can't help myself. I'm not really doing this for anyone else to read, just trying to give myself a kick in the ass. No bullshit. I'll post my namby-pamby poundages, diet, everything. If anyone want's to give suggestions, point and snicker, whatever, be my guest. Let's get thing going then.

I've been dieting now for about 6 weeks. I'm trying to be gradual as typically I'm an impatient guy. You know, the kind of person who's says "Dude, I'm gonna be hyoooge in six weeks. 25lbs. of muscle. Ellington Darden says you can do it." Then six weeks later, I'm looking like a beached whale. I still generally adhere to pretty low-volume routines, but for the past 6-7 months I've started to learn that slow and steady, does indeed, win the race. So what the **** does all that mean? It means I've been trying to lose .5-1 lb a week, not 2-3 lbs. I'm not using a ketogenic diet, I can't stick with them. Lord know I've tried, but after after two weeks I get this maniacal look on my face, order a large pizza with everything, several bottles of coke, and gorge myself until I pass into a hazy glucose and fat induced coma.

So this time I'm taking a different approach. Basically, I'm using all the latest science(Whoooh, bet you've heard that one before.) I've been using a cyclical isocaloric diet with planned refeeds every 3 days. You want that in English? Okay. Basically, it means I'm getting about 33% of my calories from carbs, 33% from protein, and 33% from fat. After 3 days of dieting I eat about 20% above maintenance calories. Most of these come from glucose and glucose polymers(Maltodextrin and dextrose.) along with some food I actually like eating. The idea is to help keep leptin levels high, as these typically drop substantially on a reduced calorie diet. Leptin is probably, the key hormone when it comes to weightloss. You might have read about the gene-altered mice that balooned up--yup, they didn't produce any leptin. Glucose metabolism is the primary cause of leptin expression, so that's what the refeeds are designed to do. You should keep fat and fructose minimal and protein at about 1g per lb of bodyweight. You can find some more interesting stuff if so inclined at
http://www.avantlabs.com
It's kinda scientific-y, but interesting.

As for my lifting routines, it's pretty low-volume. Even more so than my usual, as I feel while dieting volume *must* be reduced to avoid overtraining. Sort of Dorian Yates-ish HIT. Except I use good form(I'm not planning on tearing any biceps soon.)

My starting stats were: 5'11'', 217lbs, 18.3% bodyfat
My current stats are: 5'11'', 205 lbs, 16.7% bodyfat
(Just as a note, the figures most people throw out for bodyfat are so pathetically wrong so that you might think I'm a fat-ass. No, I can see my abs; when I'm lifting the vein on my biceps bulge out. Not ripped, but I'm no tub-o-lard either. If I used the kind of figure most people give I'd be 11% bodyfat.)

Anyway, let's get started.

(BTW, apologies to Belial for kinda ripping off the name of his journal. Wasn't intended and doesn't seem I can fix it. Oh, well. C'est la vie.)

Blood&Iron
01-20-2002, 05:35 PM
GENERAL RAMBLINGS:
Okay, my first lesson. Guess I can't swear on these boards. ****. <-Those weren't stars I typed.

So today was cardio. Ahh, yes. The joy of cardio. Roughly as enjoyable an experience as having a nail hammered through my scrotum(Watch "The Serpent and the Rainbow" if you want the visual.) For now I'm doing the WAMC(Wimpy Ass Morning Cardio) but I've been contemplating switching to HIIT(High Intensity Interval Training)

EXERCISE
Treadmill: 30 minutes at 15 degree incline, 3.5mph

I've always noticed that while dieting the my calves noticeably improve because of the cardio I do so I thought I'd take things even a bit further, so I've added a high-volume, low-intensity calf workout after 2 of my 3 weekly cardio sessions. So far, it seems to be okay. The poundages are pretty light as my calves are pretty fried from the treadmill, though a number of the sets usually approach failure nonetheless. The calf workout is as as follows:

Calf-raises(performed on incline leg press):
10/87.5, 10/75, 10/60, 10/45, 10/30, 10/30, 10/25, 10/25, 10/15, 10/15
Seated calf-raises:
10/45, 10/35, 10/25, 10/25, 10/15


DIET
Today is a refeed day so my diet pretty much consisted of Ultra Fuel and MRP's.

10:00am(Pre-workout) 22g whey, 5g glutamine peptide, 5g BCAA, 2 fish oil caps, 1g Ester-C, 400IU Vit. E(22g protein, 3g carbs, 1g fat)

10:30am(After treadmill, prior to calves) 50g Ultra Fuel, 250mg ALA(49g carbs, 0g protein, 0g fat)

11:00(post-workout)22g whey, 5g glutamine peptide, 5g BCAA, 100g Ultra Fuel, 1g Ester-C, 400IU Vit. E, 250mg ALA (102g carbs, 22g protein, 1g fat)

11:30am 1 Lean Body MRP(29g carbs, 45g protein, 1.5g fat)

2:00pm 4 low-fat Hostess Cupcakes(126g carbs, 8g protein, 6g fat)-- I gotta have a little fun damn it. Only 1.5g fat a piece, anyway.

3:00pm 1 bottle lowfat kefir, 0.7lbs mashed potatoes (90g carbs, 21g protein, 20g fat--ouch.)

5:00pm 1 Lean Body MRP, 1 fish oil cap, 40mg GLA

7:00pm 100g Ultra Fuel(98g carbs, 0g protein, 0g fat)

9:00pm 7oz. spaghetti, 1.5cups sauce, 25g parmesan, 250mg ALA(173g carbs, 50g protein, 24g fat)

9:30pm 3 cups skim milk, 2 low-fat cupcakes(94g carbs, 28g protein, 3g fat)

10:30pm 3 caps ZMA

11:00pm 1 VPX Micellean MRP, 2 fish oil caps

Totals:
Carbs:822g Protein: 286g Fat: 64.5

Comments: A little bit too much fat, but overall considering this is the 1st time I've tallied up the calories on a refeed day anywhere but my head, this ain't bad. I'm still worried about the amount of fructose though. I've seen Lyle McDonald say there's only about 10g of fructose in Ultra Fuel, but since there are 29g of sugar in a serving and the only other carb is maltodextrin, I gotta assume there is 29g of fructose. Maybe I'm missing something here. Also, since table sugar is half glucose/half fructose the cupcakes are a bad idea. Spaghetti sauce also has too much fructose. In summary: too much fructose.

Alex.V
01-20-2002, 06:18 PM
Good to see you posting a journal, always wanted to see your routine in action. :)

Blood&Iron
01-20-2002, 08:13 PM
Originally posted by Belial
Good to see you posting a journal, always wanted to see your routine in action. :)
You sure about that? Just try not to laugh too hard. BTW, I always thought you were one of the few, and I emphasis, *few* people on elite you had an idea of what you were talking about. Haven't read too much of your journal, but it looks like you've been at it awhile. We'll see how long my motivation holds up(depends on if I feel this is adding anything to my training) Feel free to let me know when you think something I'm doing is stupid.(Knowing me this will be pretty often.)

Blood&Iron
01-21-2002, 10:47 AM
GENERAL RAMBLINGS
Whoo, boy. My first day of training without ECA. Ayeey. I'm a firm believer in the powers of ephedra, but I've been using it for for quite some time now. Took 20mg, 3 times a day for the first 3 weeks of dieting, and for the past three weeks I've just taken it pre-workout(I use Adipokinetix prior to cardio. It's a norephedrine, caffeine, yohimbe stack) Anyways, it's really time I took a break, so I'm cutting out all thermogenics. Not sure what kind of effect it'll have on fat-loss, but I definitely know I'm gonna miss my ephedra when I'm training. I've done something similar to this several times before, and usually my poundages plummet. I'm hoping the effects are quite so big this time.

Since the thought of doing my workouts "unassisted" has me in cold-sweats, in my pathetic desperation I've decided to use an herbal stack of 200mg ginkgo biloba, 250mg DMAE, 250mg ALA, 1g l-tyrosine, and 400mg phosphotidyl choline. Most of these are precursors for neuro-transmitters. Biotest makes a product called Neuro Boost--or something like that--which is roughtly equivalent. Frankly, I don't think it's gonna do jack ****. Guess we'll see. Maybe I'll do the old Ahhhnold visualization thing. Me as Conan the Barbarian. Actually, I think that'll cause me to into convulsions of laughter and drop the weights on myself. I'll just have to work twice as hard as normal.

EXERCISE
Okay, first a comment. Yes, my poundages are pathetic no matter how I spin things, but I must qualify them by saying, if I used the form typically seen in a gym they'd be a good 50-100% heavier. Using a 212 cadence, where you actually count one-one thousand, two-two thousand is quite slow. When I switched to doing things this way, my poundages went down considerably, but my joints are very appreciative. I have in the past also used Super Slow(10second concentric, 5 second eccentric) but it is difficult to be progressive using this scheme, and it's really painful. I made good lbm gains, but minimal strength gains.
Today is chest/delts day(I don't do direct tricep work) Here's how things went down.

Incline DB Press
Tempo: 212
Warm-up: 60's x 6
Work-set: 80's x 3

Comments:
Used good form, pushed hard, but still one less rep than last week. Considering my ephedra-free state though, not bad.
B&I Rating:
okay

Barbell Bench Press
Tempo: 212
Warm-up: bar x 8, 135 x 8

Comments:
Don't really consider this "real work." Just like to keep the synapses firing for when I return to working hard on my bench. The 2nd warm-up is slightly taxing.
B&I Rating:
N/A

Hammer Strength Bench Press
Tempo: 414
Warm-up: previous exercise
Work-set: 180 x 3

Comments:
The word's "Jesus f*cking christ" come to mind. I really pushed, but to no avail. I've dropped this 25 lbs. each of the past two weeks, hoping to go for a fairly long TUL, but my reps have stayed the same. Don't think I've lost strength, I just have no endurance in my chest. I'll guess I'll shoot back up to 230 for next week. Screw a long TUL.
B&I Rating:
Crap

Incline DB Flyes
Tempo: 212(warmup), 414(work-set)
Warm-up: 20's x 6
Work-set: 40's x 6

Comments:
Another exercise where I've dropped my poundages considerably(I was using 60lb dbs) Here it's worked okay. Got one more rep that last week. REALLY busted my ass though. Last rep took about 10s on the positive. Really good. (Yes, goddamnit it's a foo-foo exercise. I take what I can get.)
B&I Rating:
Great.

Dips
Tempo: 101
Warm-up: bodyweight x 6
Work-set: bodyweight+50lb DB x 2

Comments:
I *really* wanted one more rep. Damn I was going for it, but it just wouldn't happen. Did a 10s iso at the end. So this one's the same as last week.
B&I Rating:
Okay

DB Overhead Press
Tempo: 212
Warm-up: 30's x 6
Work-set: 55's x 2

Comments:
F*ck. F*ck. F************ck. One rep less than last week, and I was arching my back a bit on the first rep to boot. Utter crap. Crappy form. Crappy # of reps. Crap.
B&I Rating:
Crap.

Hammer Strength Behind-the-neck Press
Tempo: 101
Warm-up: previous exercise
Work-set: 180x4

Comments:
Didn't write how many reps I got last week, so I'm not sure if this was an improvement or not. First couple reps felt easy, but got heavy pretty quick. Pushed for one more but I couldn't get it.
B&I Rating:
Decent.

Lateral Raise
Tempo: 212(warm-up), 414(work-set)
Warm-up: 12's x 6
Work-set: 15's x 4

Comments:
Pushed pretty hard on the work-set. Same reps as last week, so I won't wank too much.
B&I Rating:
Decent.

Barbell Wrist Curl
Tempo: 212(warm-up), 414(work-set)
Warm-up: bar x 6
Work-sets: 95 x 2, 95 x 2

Comments:
Got a painful twinge in my left wrist on the work-set, so I stopped, shook it off and went for two more. Not sure what it was. Oh, well.
B&I Rating:
Crap.

Overall Comments:
Not a great workout by any stretch of the imagination but not the total disaster I expected. Most of my poundages stayed pretty steady, and considering I was off ephedra and I'm dieting I consider that a decent achievement. My workout did go too long, however. It was almost 1hour 15min. Should really be about 40 minutes. I'll try cutting my rest periods down a bit. Also, not sure if my herbal stack helped or not. I'll probably keep doing it 'cause I might as well use up the stuff(It's just taking up room as is.)

DIET

7:00am: 2 eggs, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(52g carbs, 46g protein, 13.5g fat)

9:30am: 1 serving Trac Creatine(4g arginine, 4g creatine), 250mg DMAE, 400mg Phosphotidyl choline, 200mg ginkgo biloba, 1g L-tyrosine

10:00am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA
(3g carbs, 22g protein, 1.5g fat)

10:30am(halfway through workout): 50g Ultra Fuel, 250mg ALA
(49g carbs, 0g protein, 0g fat)

11:00am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs, 25g protein, 1.5g fat)

1:00pm:stir-fried chicken and vegetables(25g carbs, 27g protein, 10g fat)

3:00pm: 1oz peanuts(5g carbs, 8g protein, 16g fat)

5:00pm: stir-fried chicken and vegetables(25g carbs, 27g protein, 10g fat)

7:30pm: stir-fried chicken and vegetables(25g carbs, 27g protein, 10g fat)

10:15pm: 1/2 cup cottage cheese, 1 cup milk, 22g whey, 5 fish oil caps(19g carbs, 43g protein, 11.5g fat)

Totals:
Calories: 2578kcal
Carbs: 253g
Protein: 225g
Fat: 74g fat

Comments:
Not quite isocaloric, but not bad. I'd like to see the protein and carbs be switched in terms of gram amounts, but other than that things worked out pretty well. Calories are just about right. The only problem is I consume about 75% of my carbs and 50% of my protein by the time I finish my workout. I was *very* hungry at about 3:00pm. The peanuts were from an impromptu visit to a snack machines 'cause my stomach felt like it was gonna cave in. I didn't want to use up a real meal, considering I didn't have many left. Yet, I still think taking in fairly large amount of protein, and particularly, glucose+glucose polymers right around the time of my workout is important. Maybe I'll only eat half as much muesli and use half as much Ultra Fuel. That would give me another 40-50g of carbs to spread through the day.

MISC.
I started doing Bujinkan Taijutsu(ninjutsu) today after a 2 year hiatus. It's a 1.5hour class, 2 times a week. I'm a bit worried how it'll affect my training. If it has a major deleterious effect, it'll have to be dropped. Also I didn't get enough sleep last night. Woke up after about 6.5 hours, and couldn't fall back asleep. So I ate breakfast, etc. then went back to bed for an hour. Still I need a minumum of 8-9 hours. I really need to get to bed earlier(Like say 10:00pm)

MonStar1023
01-21-2002, 12:19 PM
Blood&Iron-
Good luck with the journal bro. Looking forward to seeing how you progress. I have been doing NHE and keeping a journal for around a month or more now. Results have been pretty good. Really like the detail.

Good luck bro.

:cool::cool:

Jane
01-21-2002, 04:47 PM
Good luck. Your plan looks interesting and that's a great link you gave. :) Leptin's the next big thing huh? Well kudos to you for taking advantage of it.

Blood&Iron
01-21-2002, 05:01 PM
Originally posted by MonStar1023
Blood&Iron-
Good luck with the journal bro. Looking forward to seeing how you progress. I have been doing NHE and keeping a journal for around a month or more now. Results have been pretty good. Really like the detail.

Good luck bro.

:cool::cool:


Originally posted by Jane
Good luck. Your plan looks interesting and that's a great link you gave. :) Leptin's the next big thing huh? Well kudos to you for taking advantage of it.

Thank's to the both of you for the encouragement. I'll have to check up on your journals and see how things have being going for you.

Alex.V
01-21-2002, 05:06 PM
If you can keep updating like this, your journal's going to be an instant classic. Glad you started it, best of luck to you. Nice to see a guy who does what it takes to grow, screw the poundages, the focus on form and tempo means the quality of your workouts must be inspiring.

Blood&Iron
01-21-2002, 09:04 PM
Originally posted by Belial
If you can keep updating like this, your journal's going to be an instant classic. Glad you started it, best of luck to you. Nice to see a guy who does what it takes to grow, screw the poundages, the focus on form and tempo means the quality or your workouts must be inspiring.
Thanks for the words of encouragement. Made my day a little brighter.

MonStar1023
01-21-2002, 09:51 PM
Blood&Iron-
Damn I thought my journal was detailed! Yours is incredible. Going through ever exercise etc. Keep it up!

:cool::cool:

Blood&Iron
01-22-2002, 11:35 AM
GENERAL RAMBLINGS
Another day, another horrible, torturous turn on the treadmill. Damn, I hate cardio. I even hate the word "cardio."("Aerobics" is just as annoying a term--and is apparently passe to boot.) I remember someone making an analogy to galley slaves in some Roman ship. Remember "Ben Hur"? Stuck in a windowless fetid room, toiling ceaselessly but not moving, watching the other pathetic galley slaves around you doing exactly the same thing. For a while I cut out cardio completely. I had been running three miles three times a week--which I still think is horrible for one's knees--and the stuff the SuperSlow Exercise Guild was saying was just what I wanted to hear. You can read their take, which like all of their opinions is extremely one-sided, if so inclinedat:

http://www.superslow.com
(It's under articles)

I still agree with them insofar as I think cardio vastly overrated as a weightloss tool. It's far easier to simply cut out a few calories here and there to achieve a caloric deficit. Contrary to popular belief, aerobic exercise doesn't really raise your metabolism that much while your doing it, let alone contribute to a higher metabolic rate for the rest of the day. But I think it's valuable for cardiovascular health in ways which lifting, no matter how short the rest periods and intense cannot duplicate -- although superficially they appear the same. Yes, heart rate may be similar, but when lifting there is not a commensurate increase in oxygen uptake(VO2)--which is the real indication of what's going on cardiovascularly. Do a 20-rep set of squats and you'll be panting more than if you ran several miles at top speed, but VO2 will not be nearly the same. Nevertheless, cardio sucks.


EXERCISE

Treadmill: 25min. at 15degree incline, 3.5mph for 1st 15minutes/3.0mph for last 10 minutes

Comments:
My heart-rate was pretty steady at 160bpm for almost the entire time I was on the treadmill. Felt more onerous/difficult than normal. I *really* miss my Adipokinetix. Just three more weeks and my beta-receptors will be fresh and ready to go!

Calf-raise on incline leg press:
75 x 10, 62.5 x 10,50 x 10, 37.5 x 10, 37.5 x 10, 25 x 10, 25 x 10, 12.5 x 10, 12.5 x 10

Seated Calf-Raise:
45 x 10, 35 x 10, 25 x 10, 25 x 10, 15 x 10

Comments:
High-volume, low-intensity calf workout(BTW, I'm not really trying to be progressive here) 1 minute or less rest between sets. I really don't focus on the quality of these sets, though they're not horrible It's just manual labor in my opinion. This is merely an experiment with high-volume. I have noticed a visible improvement in my calves so in that regard it seems to be working--in spite of my expectations.

Overall Comments:
I really should probably switch to HIIT for my cardio as it would be more efficient and more effective, but I'm somewhat worried about overtraining, especially my legs. Besides, I really consider my current cardio as a calf-workout and that seems to make it somewhat more bearable(Well, not really, but it's what I keep trying to tell myself.)

DIET

10:00am: 1 serving Trac Creatine(4g arginine, 4g creatine), 100mg ginkgo biloba, 250mg DMAE, 400mg phosphotidyl choline, 1g L-tyrosine, 1g ester-C, 400IU Vit. E, 1 GNC mult. vit.

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

11:00am(after treadmill, prior to calves): 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:00pm: stir-fried chicken and vegetables, 2 fish oil caps(25g carbs/4g fiber, 27g protein, 12g fat)

2:30pm: 1 oz. peanuts(4g carbs/3g fiber, 7g protein, 16g fat)

3:30pm: VPX Micellean MRP(25g carbs/7.5g fiber, 45g protein, 2g fat)

6:30pm: 2oz. whole wheat spaghetti, 1.5cups spaghetti sauce, 1 can tuna, 25g parmesan cheese(67g carbs/18g fiber, 53g protein, 22g fat)

7:00pm: 8oz milk, 2 cookies(21g carbs/0g fiber, 9g protein, 4.5g fat)

8:30pm: VPX Micellean MRP(25g carbs/7.5g fiber, 45g protein, 2g fat)

10:00pm: 3 ZMA caps

10:30pm stir-fried chicken and vegetables, 3 fish oil caps(25g carbs/4g fiber, 27g protein, 13g fat)

Totals:
Calories: 2573kcal
Carbs/Fiber: 244g/44g
Protein:235g
Fat:73g

Comments:
Really should have eaten a couple of eggs when I first woke-up or at the very least a scoop of whey.(I skip carbs prior to morning cardio. Really it's just residual bodybuilding dogma I haven't managed to shed, and probably not that important. I'd have to look for some studies and I'm lazy. But overall everything was pretty much on target today.

MISC. RECOVERY ISSUES
Again, sleep was a bit restless. Woke up after about 6.5 hours, and couldn't get back to sleep for another hour or so. Then I slept for another 1.5 hours, so only about 8 hours of sleep total.(Not enough, at least for me.) Perhaps, it's due to overtraining because of my added calf workouts. Don't want to jump to the obvious HIT conclusion. I'll just look out for other signs. Probably, just the fact that I'm going to bed too freakin' late. I really need to fix this. Should be 10:00pm->7:00am = sleepy-time.

MonStar1023
01-23-2002, 01:05 AM
Blood&Iron-
Great journal I must compliment you again... I am wondering how is the CID looking for you? Are you seeing good results with it? It seems like the hottest thing lately in bodybuilding circles.

:cool::cool:

So you do cardio then hit calves? Interesting..

ericg
01-23-2002, 07:18 AM
Awesome journal man !! Keep up the hard work!!

Paul Stagg
01-23-2002, 09:28 AM
Good stuff, and fun to read.

Cardio does indeed suck.

Work with Tryska to make your's hardcore.

Blood&Iron
01-23-2002, 12:13 PM
GENERAL RAMBLINGS
Having spent a bit of time last night looking at Belial's training log, it really made me question myself. His progress is/was incredible and the more I thought about things the more small and weak I felt. I've been lifting fairly seriously for about 3 years(I went to a very rigorous school which prevented my absolute dedication to lifting.) and the last 7-8months, since I finished school, lifting has pretty much been the focus of my life. Yet my poundages suck. That's actually never been my focus but it really makes me question myself at times. Anyway, this was really gnawing at me while I was lifting today. I just felt like some poseur, pansy m'fer. But negativity doesn't get you anywhere, and no one likes a whiner. The only meaningful comparison I can make is to myself: am I better than I was this time last year? Yes. I know far more about lifting and I've made significant progress, maybe not in strength, but in appearance. Compared to 99% of the people at my gym that's a major accomplishment. So hey, f*ck it. I'll just keep getting bigger and better. A couple years, and I'll be squatting 400 with perfect form, and be a lean 235. Trust me, it'll happen.

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

Assisted/Weighted Chins
Tempo: 313(warm-up), 301(work-set)
Warm-up: -110(palms-away) x 6
Work-set: bodyweight+10lbs.(palms-facing) x 4.5

Comments:
I do the warm-up on a machine with a very light weight and slow tempo focusing on the contraction of my muscles; just gets the blood flowing. For the work-set I move over to a chinning bar. I perform my chins from a dead-hang(arms completely straight) and go up until my chest hits the bar and my upper-arms have traveled 180degrees. I was really determined to improve this lift. My first lift of a workout is generally my yard-stick for progress. Last week was a fiasco. I tried keeping my legs straight and the plate knocked into one of the supports on chinning aparatus and caused my belt to start slipping off my waist. I kept going, but the belt was tangled around my knees by the time I finished. This week I made sure to clutch the plate between my legs and I did make some improvement. But it's hard to tell if it was just 'cause I was better able to concentrate or what. On the last partial-rep I managed to make it so that my upper arms were parallel to the floor, but after about 5s of busting ass to get the last 1/2 rep I realized it wasn't gonna happen.
B&I Rating:
Good.

Hammer Strength Isolateral Row
Tempo: 212
Warm-up: 90 x 8
Work-sets: Right: 140 x 5, Left: 145 x 5

Comments:
I do the warm-up with both arms together, then do one arm at a time for the work-sets. I've been using straps on my work-sets for awhile now and in the past couple weeks dropped them. Grip hasn't been a problem, but for some reason my hands felt kinda greasy/slippery and I couldn't really hold onto the handles well today(They're not knurled or anything.) This made it really difficult to concentrate. Plus this is one exercise where my form is only so-so. My body tends to sway back and forth a bit--and I've tended to stupidly accept this, though it's still far better than when I was using 205lbs per arm. I did end up getting one more rep with each arm, so I guess things didn't work out too badly.
B&I Rating:
Okay.

Rack Deadlift
Tempo: 212
Warm-up: 135 x 8(mixed-grip)
Work-sets: 245 x 5(mixed-grip), 325 x 6(w/ straps)

Comments:
Another exercise where I've pretty much dropped the straps. I alternate mixed grips. In the last few weeks I focused on keeping my arms completely relaxed, as I tend to slightly contract my biceps by nature. Relaxing my arms also has the huge added benefit of causing the bar to be lower on lock-out, and thus it doesn't knock into my nuts on every rep(This is not pleasant. Trust me.) The first work-set was to grip failure and I managed to add 1 rep. The 2nd work-set was with straps, and I added 10lbs and hit the same number of reps as last week(I think my form was solid, but I'm a little suspicious.)
B&I Rating:
Okay

Machine Pullover
Tempo: 313
Warm-up: 105 x 5
Work-set: 195 x 4

Comments:
I was really feeling like my workout was going poorly at this point, and for this exercise and every subsequent exercise was really trying to redeem myself. But alas, the work-set ended up being a repeat of last week's performance--cheating included(I've stupidly been bringing my head off the seat on the last rep or two. Next week this ends.)
B&I Rating:
So-so

Seated Incline DB Curls(30 degrees)
Tempo: 313
Warm-up: 20's x 5
Work-set: N/A

Comments:
Really just a warm-up for the next exercise. I used to do a work-set of these but switched 'em for the isolateral spider-curls. I think I keep the warm-up in partially because while I'm doing these my arms look big and the veins on my arms pop out(Yeah, it's superficial. But I'm a bodybuilder, I'm SUPPOSED to be an egocentric narcissist. Didn't you know that?)
B&I Rating:
N/A

Isolateral Spider Curls
Tempo: 212
Warm-up: previous exercise
Work-set: Right-arm: 40 x 2 + 1 forced rep, Left-arm: 40 x 3

Comments:
Damn, I really wanted this to improve. I just nudged the weight through the sticking point on the last rep with my right arm. Normally, I don't do forced reps, but man I wanted that rep SOOOO bad. The left arm didn't need any help.
B&I Rating:
Okay.

Rear Delt Machine Flyes
Tempo: 212
Warm-up: 60 x 6
Work-set: 97.5 x 6

Comments:
Same as last week. I think my form was a bit crappier, though.
B&I Rating:
So-so.


DB Shrugs
Tempo: 212
Warm-up: 45's x 6
Work-set: n/a

Comments:
Good form. Nice and slow.
B&I Rating:
n/a

Smith Machine Shrugs
Tempo: 101
Warm-up: previous exercise
Work-sets: 150 x 5

Comments:
Another wonderful exercise where the bar tend to knock into my nuts(Oh, joy.) Plus I keep pulling this bullsh*t where I stand on my tip-toes and use my legs a little. Completely unacceptable. I've either gotta lower the weight, or just face the fact I'm only gonna get 2 reps. One more rep than last week...but it's a moot point, 'cause of form issues.
B&I Rating:
Crap.

Overall Comments:
On paper this workout actually seems like it went okay. Actually, it sucked. I just wasn't all there. I never felt zoned in or amped like I normally do.(Just guessing here, but I'd say it was due to my ephedra-free state. Damn, I miss my EC. Ginkgo biloba and DMAE just ain't the same.) It really felt like I was just going through the motions, except for a few brief moments.


DIET

9:00am: 2 eggs, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(52g carbs/8g fiber, 46g protein, 13.5g fat)

9:45am: 1 serving Trac Creatine(4g arginine, 4g creatine), 250mg DMAE, 400mg Phosphotidyl choline, 200mg ginkgo biloba, 1g L-tyrosine

10:20am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:00am(halfway through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

11:30am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:00pm: stir-fried chicken and vegetables(25g carbs/4g fiber, 27g protein, 10g fat)

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

5:00pm: 1 packet tuna(0g carbs, 42g protein, 2g fat)

7:00pm: 1 cup cottage cheese, 1.5 cups mixed vegetables, 1 slice pizza(50g carbs/8g fiber, 42g protein, 18g fat)

9:30pm: 3 ZMA caps

10:00pm: 1/2 packet Micellean MRP, 5 fish oil caps, 40mg GLA(11g carbs/3.5g fiber, 22g protein, 6g fat)

Totals:
Calories:2564kcal
Carbs/Fiber:244g/26.5g fiber
Protein:234g
Fat:77.5g

Comments:
I'd like some of the individual meals to be closer to "isocaloric"--just eating tuna for a meal ain't cool--but the total calories, protein/carbs/fat were fine. Still haven't decided whether I should cut out some of the workout-centered nutrition so I've got more calories to play around with later in the day. We'll see what I do Friday.

MISC. RECOVERY ISSUES
Again, woke up after 6.5 hours and spent the next 1.5 hours trying to fall back asleep and/or being half-asleep. Not good. I really need 8 hours. I don't for the life of me know what's going on.

Blood&Iron
01-23-2002, 06:21 PM
To all-
Thanks for the compliments.

Paul Stagg-
Might just see if Tryska can help me with cardio. First, I've gotta do some reading up on HIIT, though.

Blood&Iron
01-24-2002, 08:05 AM
GENERAL RAMBLINGS
Refeed day. BTW, this is not a cheat day. Actually, in some ways, this is even less fun than sub-maintenance days. Yeah, I get to eat carbs, but I really gotta watch my fat and fructose intake, and that takes just about all the fun out it. Gorging on Krispy Kremes and Twinkies is out of the question--though don't think it doesn't occasionally enter my mind. So I'm reduced to subsisting on Ultra Fuel, MRPs, and crappy, pseudo-junk food--which just ain't that satisfying(Baked Lay's taste like dehydrated wood-chips. I'd go with the Olestra-chips which have even less fat, but anal leakage, no matter how amusing it might sound, is not something I particularly want to experience . Maybe I'm just goofy that way.) I really should cut out some of the crap, e.g. the cupcakes, I eat, but at this point, I don't think it's that much of an issue. As my bodyfat gets lower and lower I will probably have to change this, robbing me of even this small happiness.

EXERCISE

Treadmill:30min at 15 degree incline, 3.5mph

Comments:
Just as horrible as usual. Except I was really looking forward to downing a couple of low-fat Hostess cupcakes once I finished, so that kinda kept me going.

Overall Comments:
I don't do the high-volume calf workout on my Thursday cardio day. I think it might compromise my leg workout which takes place tomorrow. I think I'm gonna switch to HIIT for my cardio from now on. I'll see on Sunday.

DIET

7:00am 2 eggs, 1 GNC mult. vit., 1g ester-c, 400IU Vit. E(2g carbs/0g fiber, 12g protein, 9g fat)

10:00am: 1 serving Trac Creatine(4g arginine, 4g creatine), 100mg ginkgo biloba, 250mg DMAE, 400mg phosphotidyl choline, 1g L-tyrosine

10:45am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAAs(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:15am(post-workout): 50g Ultra Fuel, 250mg ALA, 1g Ester-C, 400IU Vit. E.(49g carbs/0g fiber, 0g protein, 0g fat)

12:00am: 3 Hostess Low-fat cupcakes, 1 Lean Body MRP(114g carbs/3g fiber, 51g protein, 6g fat)

12:00am-2:00pm: 5oz. Baked Lays, 1 Hostess Low-fat cupcake(144g carbs/11g fiber, 12g protein, 9g fat)

3:00pm:100g Ultra Fuel, 250mg Ultra Fuel(98g carbs/0g fiber, 0g protein, 0g fat)

4:00pm:2oz Baked Lays, 1 Lean Body MRP(75g carbs/4g fiber, 49g protein, 4.5g fat)

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

6:45pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese, 8oz. milk, 22g whey(174g carbs/15g fiber, 67g protein, 18g fat)

10:30pm: 3oz Baked Lays, 1 Hostess Low-fat cupcake, 1 VPX Micellean MRP(120g carbs/14.5g fiber, 52g protein, 6.5g fat)

Totals:
Calories: 5054kcal
Carbs/Fiber: 875g/45.5g
Protein: 265g
Fat: 54.5g

Comments:
Uhh, looks like I went a little overboard with the carbs this time. I really think I should keep the carbs to about 600-700g and total calories to 4000-4500. Otherwise, things look pretty good. The fat's still a little high, but overall not bad.

MISC. RECOVERY ISSUES
Dammit. Another night of crappy sleep. I went to bed a bit earlier, but couldn't get to sleep, and woke up too early. Probably got about 7.5 hours. I also did Ninjutsu again tonight. There was a fair amount of leg work and practicing falls. Hopefully this won't affect my leg workout tomorrow or cause any lower back soreness/stiffness. Guess we'll see.

Blood&Iron
01-25-2002, 01:35 PM
GENERAL RAMBLINGS
My legs are big. Well, not Tom Platz big, but I actually wouldn't mind if they were a bit smaller(Or rather my upper-body was bigger.) I've taped 'em at about 28" right under my a** cheek(They're probably 26-27" at mid-thigh.) So you'd think I'd be a squatting machine. Pumping out reps with 400lbs; leg pressing 1500lbs. But, nope, I use pretty crappy poundages. My squat would be great--if I was a 15 year old pre-pubescent girl who weighed 100lbs. For me it's pathetic. But I don't really care. Well, maybe I care a little. Their something inherently manly about a big squat. Neophytes to lifting might ask "How much you bench?" but anyone with a significant amount of time lifting under his belt knows the real question is "How much you squat?" My answer is invariably "Not much." To be fair, I've only been free-squatting for the past 6-7 months. I actually started out squatting, but it was on a Smith machine. I did a HIT based full-body, thrice weekly full body blast that usually left me feeling like I was either gonna die or puke my lungs out. Eventually I learned of the evils of the Smith Machine and switched to leg presses. I'd make occasional attempts at squatting but could never find the groove. Even with an unloaded bar I felt like I was gonna tip over. Finally, I had someone help me get the movement down, and I've been doing it for 7-8 months now. It moved up pretty quick. At my best it was around 275lbs. for 4-5 reps, which still sucked, but was good for my gym. I didn't feel like a complete wuss. But my low-back was bothering me and I knew my form was only so-so--despite that the guy that taught me to squat said it was fine--and probably the cause--along with too heavy poundages and so-so form in the rack and stiff-legged deadlifts. So I swallowed what little pride I had and started doing 135 again, using a 212 cadence which made things MUCH, MUCH more difficult. If you asked the average person how what kind of tempo they use they'd probably say 212. But get out a watch and you'd see it was probably more like 0.5-0-0.5--and that would be the good ones. (Today I noticed even I, who was being so conscientious about tempo and actually counting, was really closer to using a 111 tempo than a 212. God damn.) But it's the same with every other exercise. Most people have the form of a crack-addled epileptic. Sometimes I have the urge to run up to people in my gym and stick a spoon in their mouth to keep 'em from biting their tongue off. Anyways, what the point of all this? I'm not sure there is one. Just that you can pile on a hell of a lot of weight, use crappy form and think you're a bad-ass(I'll be in the corner laughing BTW.) or swallow you're pride, use the weight of which you're actually capable of using, and gain immense dividends. But I'm still weak. C'est la vie.

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

Squats
Tempo: 212
Warm-up: bar x 10, 135 x 6
Work-set: 205 x 4

Comments:
I do these in a power-rack and go 4-5 inches below parallel. If I go down much further, my pelvis sort of tilts under my upper body, which puts way too much stress on my lower-back. Anyways, this week and last I've noticed myself pulling some of the same b.s. that prompted me to lower my poundages a number of months ago. I call it "power-lifting" form. Basically, I do a partial hyperextension, before straightening my legs. Again, I think this puts too much pressure on the low back. It wasn't that pronounced and only occured on the last rep, but I'm gonna watch this. Surest sign that I did something wrong, is that my lower-back will hurt. Anyways, same reps as last week, slightly better form. Overall, not bad. Ended as usual with me crashing on the power-rack supports.
B&I Rating:
Okay.

Stiff-Legged Deadlifts
Tempo: 212
Warm-up: bar x 8
Work-set: 245 x 4

Comments:
SLDL's right after squats are difficult. I go from several inches below the knees to lockout, and keep my legs fairly straight, although they do move a bit. I've moved up poundages a fair bit since I began dieting, and although I'm fairly certain my form is still solid, I'm worried I might be rounding my back slightly. I'll have to get someone to watch me and tell me. Ten more lbs. and two less reps than last week. I don't go to absolute failure as I don't want to endanger my lower-back here.
B&I Rating:
Okay.

Leg Press
Tempo: 212
Warm-up: 215 x 10
Work-set: 420 x 11

Comments:
I actually have to stick a 25lb plate over the pin 'cause this is a selectorized-stack machine and only goes up to 395lbs. I place my feet quite high--toes off the end of the platform--and feel this predominately in my glutes and hamstring, although quads are still quite heavily involved. Usually, the first 8-9 reps feel easy, but this week it already felt heavy after 2 reps. Dieting...ugghh. Still I pushed very hard and ended up repeating last-weeks performance, though it was very difficult.
B&I Rating:
Good.

Lying Leg Curl
Tempo: 303
Warm-up: 60 x 5
Work-set: 80 x 5

Comments:
Recently, I started flexing my toes *away* from my body because of a vague recollection that Charles Poliquin(A man who I think is great 50% of the time and full of **** the other 50%) said something about this. I could well be misremembering, but I did have to reduce my poundages when I started doing this, so it's probably right. Still not sure if I like it. I go one rep more that last week, but one foot started flexing toward me--basically, of it's own accord--on the last rep, which kinda means I cheated. But I still counted it.
B&I Rating:
Good.

Hammer Strength Leg Extension
Tempo: 5-1-10
Warm-up: none
Work-set: 115 x 3

Comments:
This is the only exercise where I still use a SuperSlow cadence. I know plenty of people who think leg extensions are a complete waste of time and dangerous to the ACL, but I really like the Hammer Strength machine(I don't get the knee pain that occurs when I do this on other machines, where I've used as much as 300lbs.) In some ways, this is more intense than the leg-pressing. By the last rep my body is usually shaking uncontrollably, my legs are on fire, and when I try to get off the machine my legs sort of collapse under me. I didn't push nearly as hard as I normally do. I actually used a stop-watch to time my reps this week(I used to do this with all my exercises.) and it threw off my concentration a bit. Same reps as last week, but the TUL was probably a good bit longer(The margin of error when counting out 10s in your head is pretty big. It probably ends up being more like 6-7seconds.) so it was almost certainly an improvement.
B&I Rating:
Okay.

Calf-Raises(Performed on Leg Press)
Tempo: 101
Warm-up: 87.5 x 10
Work-set: 237.5 x 4

Comments:
Calf-exercises are the only place where I'd say my form was sub-par. I have bad feet that tend to cramp up pretty severely with even light weight, and while I can push through it, it is distracting. Anyways, the ended up being the same number of reps as last week, but with slightly improved form.
B&I Rating:
Okay.

Seated Calf-Raise
Tempo: 101
Warm-up: previous exercise
Work-set: 145 x 3

Comments:
Since these uninvolve the gastroc, and the soleus gets plenty of work from regular calf-raises, I'd say these are pretty worthless. But I only do a set anyway. Same reps as last week.
B&I Rating:
Okay.

Weighted Crunch
Tempo: 212
Warm-up: 45 x 8
Work-set: 90 x 4

Comments:
I do this on plate-loaded contraption called the "Power Cruch Machine." They're a bit more difficult that just putting a DB on your chest and doing regular crunches. One rep less than last week, although I really busted my butt here.
B&I Rating:
Okay.

Overall Comments:
Not too bad of a workout. Most exercises stayed about the same as last week which is all I really should expect while dieting, and a couple even improved. Again, I just remember, this is the 1st time I've done legs without EC so actually this is pretty damn good. Have to watch my form on the Squats and SLDLs though.

DIET

9:30am: 2 eggs, 30g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E, 250mg ALA(29g carbs/4g fiber, 42g protein, 10.5g fat)

10:10am: 1 serving Trac Creatine(4g arginine, 4g creatine), 250mg DMAE, 400mg Phosphotidyl choline, 200mg ginkgo biloba, 1g L-tyrosine

10:40am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

10:50am-11:50am(throughout workout): 25g Ultra Fuel(24g carbs/0g fiber, 0g protein, 0g fat)

12:00am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:30pm: 1/2 ham and cheese deli sandwhich(30g carbs/2g fiber, 15g protein, 9g fat)

3:00pm: 1 oz peanuts, VPX Micellean MRP(26g carbs/10.5g fiber, 52g protein, 18g fat)

5:30pm: 1/2 ham and cheese deli sandwhich, 22g whey(33g carbs/2g fiber, 37g protein, 10.5g fat)

8:30pm: 1 cup cottage cheese, 30g muesli, 1/2 cup milk, 1oz peanuts(38g carbs/7g fiber, 44g protein, 28g fat)

10:00pm 1 cup milk(12g carbs/0g fiber, 8g protein, 0g fat)

Totals:
Calories: 2689kcal
Carbs/Fiber:245g/25g
Protein:245g
Fat:81g

Comments:
Only ate half as much muesli at breakfast and used 1 scoop(instead of 2) of Ultra Fuel, so I could eat more carbs later in the day, but I still goofed up. I'm only having a glass of milk as my pre-bed meal(probably stupid) cause otherwise I'm gonna have eaten too many calories. I didn't even feel like I was eating much today(That's the bad thing about refeeds. The day after I'm starving.) Also, I didn't have a chance to prepare my meals in advance last night so that f*cked things up. And tomorrow I've gotta travel--almost certainly gonna wreak havoc with things.

MISC. RECOVERY ISSUES
Finally got a good 9hrs or so of sleep last night. Suspecting that the ZMA I've been taking might be the problem I skipped it last night. I ended up waking up a couple more times during the night, but did sleep awhile longer. I'll go without it for a while, then add it back in to confirm my suspicions.

Did ninjutsu last night for a couple hours again. Quite a bit of jumping, crouching, etc. which was fairly tiring for my legs. Also got a bit banged up. My shins, knees, and lower-back were pretty tender this morning. Again, I'll have to see how this affects my training long-term. Don't think it had too much of an impact today, though.

aeckhardt
01-25-2002, 06:42 PM
You mentioned you had good hypertrophy results from super slow. What are the basics because I don't wanna buy the articles? IS there anything to know other than a tempo of 5-0-10?

Why is the eccentric so short? I thought that is where growth is stimulated and therefore it would be better to do a 10-0-5 tempo?

Thanks.

Blood&Iron
01-25-2002, 07:25 PM
Originally posted by aeckhardt
You mentioned you had good hypertrophy results from super slow. What are the basics because I don't wanna buy the articles? IS there anything to know other than a tempo of 5-0-10?

Why is the eccentric so short? I thought that is where growth is stimulated and therefore it would be better to do a 10-0-5 tempo?

Thanks.
Funny, I don't think I've mentioned anything about SuperSlow here--other than in reference to cardio. But anyway...

Actually, the prescriptions for a SuperSlow(tm) routine are fairly rigid. I don't know if I've ever done a "real" SuperSlow workout. I was introduced to it 2nd hand by a book by Ellington Darden(Darden was one of the guys who worked with Arthur Jones at Nautilus and is now, sadly, hawking BowFlex.) It was a book called "Bigger Muscles in 42 Days."(I can post these routines if you'd like to take a look.)

The eccentric is short because the friction typically present in most machines actually makes a slower negative easier(SuperSlow is pretty much machine only.) If you're using very high quality machines that use ball-bearings and have little friction, then the cadence actually is 10-10. I think this is covered fairly in depth at:

http://www.superslow.com

Or check at:
http://www.cyberpump.com/features/intensity
for writings by one of the more vocal SuperSlow proponents, Andrew Baye.

There are plenty of people whom I respect who think Ken Hutchins if full of sh*t and that while SuperSlow may be good for 80 year old women it's worthless for anyone else. I personally think any system that uses progress overload will work. SuperSlow is very painful though. But I did get some of my best size gains the 1st time I used it(Subsequent iterations didn't produce nearly as much hypertrophy.)

Hope this helps.

aeckhardt
01-25-2002, 07:39 PM
Thanks. That helped. Could you post the routine?

Blood&Iron
01-25-2002, 08:09 PM
Originally posted by aeckhardt
Thanks. That helped. Could you post the routine?
There are actually 3 routines through which the book progresses. I'll post the 1st one which is used for the 1st two weeks. Bizarrely, it ends up being pretty high-volume(FYI: Darden is a HIT guy.) He says it's to gradually wean bodybuilder off high-volume. Whatever.

BTW, anyone wanting to flame me for this routine needn't bother. I'm just transcribing what's in the book. No judgement on my part(It did work for me--though I was eating a HUGE amount of food(I wasn't using any supplements, though.)

Dardens recommendations:
I set of each exercise. 4-8 reps(I actually think 3-5 is a better range.) No warmups. On the final rep keep pushing and breathing. Don't give up so long as the weight keeps moving--no matter how slow it might be. Only stop after you've been pushing without moving the weight for a good 10-15s. Keep your face entirely relaxed, i.e. no grimacing, grunting etc. Breath properly. Try to use a watch/clock to actually time yourself on cadences.

You're gonna have to use pretty light freakin' weights. Ditch any ego.

Exercises grouped within lines should be performed with minimal rest. ---------- indicates a brief(1min or so) rest period.

Monday(Legs, abs, lower back)
---------------------
Leg Curl
Leg Extension
Leg Press
-----------------
Leg Extension
Leg Curl
Barbell Squat
----------------
Donkey Calf Raise
Seated Calf Raise
------------------
Hangin Leg Raise
Trunk Curl
--------------------
Back Raise
Stiff-legged Deadlift

Tuesday(Shoulder, Upper Back, Chest)
-----------------------------
Lateral Raise
Overhead Barbell Press
-----------------------
Bent-over Raise with DBs
Behind the neck Press
-----------------------
Bent-armed Barbell Pullover
Lat pulldown to chest
Bent-over barbell row
------------------------
Bench Press
Dumbell Fly
Bench Press to neck

Wednesday(Arms, Neck)
Barbell Curl
Dumbell Curl
Negative Chin
-------------------
Tricep Extension with one DB
Tricep Pressdown
Negative Dip
--------------------
Barbell Wrist Curl
Reverse Barbell Wrist Curl
Reverse Barbell Curl
----------------------
4-way Neck Machine
Barbell Shrug
Reverse Shoulder Shrug

Thurs: same as Monday
Friday: same as Tuesday
Saturday: same as Wednesday
Sunday: off

aeckhardt
01-26-2002, 10:34 AM
That brings up a question. What do you think of programs like these or others that work a bodypart twice a week.

Would they work as long as it is low intensity? Or would once a week work the best? Of course this depends on the trainee, but what do you think?

Blood&Iron
01-26-2002, 06:02 PM
Originally posted by aeckhardt
That brings up a question. What do you think of programs like these or others that work a bodypart twice a week.

If I were to generalize I'd say training a bodypart more than twice every 5 days or so is pushing it, but it really depends on the individual and the intensity. I also think a day off between each training session is generally a good idea. If you look at my current routine you'll get a pretty good idea of what I think is ideal for *me*--at least in my experience thus far. The first two years of training I pretty much stuck to full body workouts 2-3 times a week and did okay, but now feel giving myself a week between workouts and splitting up bodyparts is better--in my case. I did have great success with this routine however(20lbs in 42days--although there was quite a bit of fat--3 inches to my chest, .75 inches to each arm, 1inch to my legs, etc), which I did for the 1st time about a year into serious training. It was during summer vacation from school when eating, lifting, and sleeping were the focus of my life It's certainly quite high-volume, not set wise, but in terms of time and intensity. I'd say, in general, it's best to keep total training to 3-4 hours per week--not including cardio, which is another debate entirely. I've tried super-low volume--two 30 minutes sessions a week--without much success, but I still plan on trying something like Heavy Duty--even lower volume--at some point and when I'm done dieting, I'm gonna give GVT a try. I'm of the opinion that one should experiment, and see what works for YOU.



Would they work as long as it is low intensity?

This is MOST CERTAINLY not a low intensity routine. The leg day should end with you hunched over a toilet waiting to puke(I never did, but did do the ol' regurgitation into the mouth bit on the way out of the gym a couple of times.) The other days could also very well have this effect(It depends on if you're really pushing yourself.) I had a guy who had done SEAL training(I hired him to supervise my workouts.) tell me that even if I put on 20lbs of muscle it wouldn't be worth the pain I was putting myself through, and that he would never do it. So, it is rough. I don't generally believe in low-intensity, high-volume stuff--though as I said I'm gonna give GVT a try soon.



Or would once a week work the best? Of course this depends on the trainee, but what do you think?

Blood&Iron
01-26-2002, 06:27 PM
GENERAL RAMBLINGS
You might notice I take a fair amount of supplements. Do I think they're necessary? No, not at all. Hard, intelligent work in the gym, proper eating, and sufficient rest will net you 95% of your gains. Supplements are probably only gonna get you that last measly 5%. I consider myself a fairly intelligent guy. I was a National Merit Scholar(Whoopie f*cking do, huh?), have never had my IQ tested, but on my father's side of the family have an uncle in MENSA, a great uncle who helped design several of the Apollo rockets and lunar landing vechicles, a father who scored an IQ somewhere around 180, and a cousin who received a similar score, and mother's father was a head engineer at GM to boot. (On a side note, I think IQ tests mean jack sh*t. Why else would Marilyn Vos Savant--the "most intelligent woman in the world" be writing a column for Parade magazine instead of curing cancer, composing staggering works of music, etc.) So, anyway, my point--and, yes, I do have one--is that I'm not a utter and complete moron. Just luck of the genetic draw(Frankly, I think I'd rather have big muscles). But when I see some new ad for "Super Anabol Extreme 2000" promising to pack 15lbs of muscle onto my fairly average frame in two weeks, my eyes glaze over like Jared Fogel as he passes by Dunkin' Donuts on the way to Subway. "Maybe, it's true.", I say to myself, "Ya' know supplement companies nowadays are real scientific. They wouldn't lie." I shell out 30 or 40 bucks against my better judgment, take the stuff religiously, and then end up remarking to anyone who asks about it "Yeah, I think it worked. Made my muscles harder." Or the ever popular "I think I recovered more quickly." Ha! Or at least, this was how things used to work. I've pretty much given up on supplements. I do still use quite a bit, but I stick to the basics--at least for the most part. MRPs are great if you're on the run(BTW, if you're looking for a MRP that uses something other than high-glycemic maltodextrin as a carb-source check out VPX Micellean MRPs. They use ground rice, oat, and barley. They even taste good--if a bit doughy/grainy.) Protein powder is a good way to supplement if you have a hard time eating quite as much protein as you should. And a good multi-vitamin is never a bad idea. But beyond that, and maybe some extra anti-oxidants, EFAs, creatine, and glutamine, you're probably pissing away your money. And even the stuff I've listed ain't essential. As I said, it probably helps only a few percent at best. But at the same time I don't hold with the people who seem to think that your kidneys, liver, and heart are gonna explode if you use ephedrine--which, BTW I also really like. Just look at the available evidence. Do some research. Most people aren't gonna be checking Medline, but check around before you shell out your money for something. The old adage of "If it sounds too good to be true, it probably is." is nowhere more applicable than in the world of dietary supplements. And if you see me furtively sneaking out of some GNC with a bottle of ecdysterone, just pretend you didn't see me. Hey, I could be buying crack.

EXERCISE
NONE.

Overall Comments:
Damn, I actually enjoy having a day off when it's this infrequent.

DIET

7:30am: 2 eggs, 60g muesli, 1/2 cup milk, 22g whey(49g carbs/8g fiber, 46g protein, 16.5g fat)

10:30am: 1 Lean Body MRP(27g carbs/0g fiber, 45g protein, 1.5g fat)

2:30am:Salmon Wrap Sandwich(40g carbs/0g fiber, 29g protein, 30g fat)

6:30pm: stir-fried chicken and vegetables(54g carbs/8g fiber, 54g protein, 25g fat)

8:30pm: 8oz. milk, 1 low-fat cupcake(41g carbs/1g fiber, 9g protein, 1.5g fat)

9:30pm 1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 2g fat)

Totals:
Calories: 2569kcal
Carbs/Fiber: 233g/24.5 g
Protein: 227g
Fat: 81g

Comments:
My diet got a bit mucked up today since I was on the road for most of it. Had to eat lunch at a restaurant, so I'm just guessing on the salmon wrap sandwich(Although I think I'm pretty close to correct.) Had a few calories left over so I gave myself a treat with a cupcake left over from refeed day.

MISC. RECOVERY ISSUES
Got a pretty decent 8.5 hours of sleep, although I did wake up more often that I'd like. I'm gonna skip the ZMA for two more days, then add it back in Monday night and see what happens.

Also, my lower-back is a bit sore today. Not sure if this is from the Ninjutsu or from bad form on leg-day. I'm gonna be watching this carefully

Fart Barker
01-26-2002, 06:50 PM
What does this mean? ---> B&I Rating

btw, great journal :thumbup:

Blood&Iron
01-26-2002, 07:13 PM
Originally posted by Fart Barker
What does this mean? ---> B&I Rating

btw, great journal :thumbup:
Blood&Iron's rating....Just my personal take on how the set went. I could get less reps that the week before, but if I *really* bust my ass it'll still get a "good." And even if I got a bunch more reps than the previous week but stopped short of my potential it'll still get just an "okay."

Thanks for the compliment.

Blood&Iron
01-27-2002, 02:22 PM
GENERAL RAMBLINGS
I don't really have anything to say today. Lucky for you.

EXERCISE

Stairstepper:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs, machine at level 5
10s at slow pace
20s as fast as possible, level 5
10s at slow pace
20s as fast as possible, level 5
30s at slow possible
30s as fast as possible, level 4
30s at slow pace
20s as fast as possible, level 3
3 min cool-down

Comments
I think this is pretty close to what I did, but it might be one interval less or more than I actually did. Whatever. Anyways, this was my first foray into HIIT. Frankly, I have mixed feelings. While it certainly taxed my cardiovascular system more than my normal turn on the treadmill and it wasn't a hundredth as boring, my heart rate didn't really get that much more elevated. Additionally, my quads ended up being more a limiting factor than my lungs. I just couldn't, after a couple of intervals, move them all that fast. Too much lactate. Perhaps, since I skip carbs prior to cardio and this is the primary fuel source used when doing HIIT, I simply didn't have enough muscle glycogen(I may experiment with consuming carbs prior to cardio to test this hypothesis.) My butt felt pretty tired after I got off the machine, too(Although, I didn't notice this while I was doing it.) and my lungs were burning for a good 30-40minutes after I finished(They just haven't been taxed in this way for a long time.) I'm quite concerned that doing this three times a week is going to seriously compromise my leg strength. Perhaps, I'll try doing this on an exercise bike next time or an elliptical trainer.(Generally, I avoid these as I think they cause too much shearing force to the knee joint.)

Calf-raise on incline leg press:
75 x 10, 62.5 x 10,50 x 10, 37.5 x 10, 37.5 x 10, 25 x 10, 25 x 10, 12.5 x 10, 12.5 x 10

Seated Calf-Raise:
45 x 10, 35 x 10, 25 x 10, 25 x 10, 15 x 10

Comments:
I was expecting my calf-workout to be really easy, since my calves really didn't come into play much on the stairstepper. But actually it was a little more difficult to get through this than normal. The last couple sets were easier than usual, though.

Overall Comments:
I'm a bit concerned that the piddly 10min or so I spent on the stairstepper didn't burn nearly as many calories as my usual cardio. I'm still not sure if I'm gonna reduce my total calories by 200 or so to make up for this, or if I should trust what I've read about HIIT and see how things work out. For a moment, I was tempted to jump on a treadmill and do an extra 20min low-intensity cardio session, but I resisted this urge(Not hard, really.)

DIET

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

11:00am:1 serving Trac Creatine(4g argininine, 4g creatine), 100mg gingko biloba, 250mg DMAE, 800mg phosphotidyl choline, 1g l-tyrosine)

12:00pm(pre-workout):22g whey, 5g glutamine peptide, 5g BCAAs(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:15pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:30pm: 1 Lean Body MRP(27g carbs/0g fiber, 45g protein, 1.5g fat)

4:00pm: stir-fried chicken and vegetables(27g carbs/4g fiber, 27g protein, 12g fat)

6:00pm: 1 packet tuna, 1 tbsp. mayo, 1 can peaches in juice, 3/4 cup cottage cheese(59.5g/3.5g fiber, 38g protein, 19.5g fat)

7:30pm: 2oz. cashews, 1 small greek salad, 3 tbsp. light dressing, 8oz. skim milk, 22g whey(40g carbs/5g fiber, 42g protein, 35g fat)

9:30pm: 1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7.5g fat)



Totals:
Calories: 2592kcal
Carbs/Fiber: 230.5g/20g fiber
Protein: 241g
Fat: 78.5

Comments:
A bit of an off diet for my diet, not in overall macronutrient breakdown, but in individual meal composition. As long as I come in at the right number of calories, though, I'm not gonna get too worried, as this is the most important thing.

MISC. RECOVERY ISSUES
I got a good 8.5 hours of sleep or so, although, like the last couple days woke up a few more times during the night than I'd like.

Fart Barker
01-27-2002, 02:57 PM
Does that stairstepper have the revolving stair-case or the steps that go up and down?

Blood&Iron
01-27-2002, 03:01 PM
Originally posted by Fart Barker
Does that stairstepper have the revolving stair-case or the steps that go up and down?
Just a normal, crappy stairstepper with pedals.

For a minute I was thinking the "revolving" staircase was some weird contraption with stair spinning around like a carousel, and was like "Damn, I gotta see one of those." Then I realized you were just talking about an escalator-type stairstepper.

DimMak
01-27-2002, 08:22 PM
I just want to say that I really enjoy reading your journal. I just joined this site and am trying to find a journal style that I like and can follow myself. I also work as a personal trainer and have decided that my clients should look to your journal also for help. Good Luck.

Blood&Iron
01-27-2002, 09:00 PM
Originally posted by DimMak
I just want to say that I really enjoy reading your journal. I just joined this site and am trying to find a journal style that I like and can follow myself. I also work as a personal trainer and have decided that my clients should look to your journal also for help. Good Luck.
tuttut

I know this guy...same gym.

Actually, didn't we agree you were gonna say I look exactly like Arnold?

Blood&Iron
01-28-2002, 01:30 PM
GENERAL RAMBLINGS
Okay, first things first. Having weighed myself it looks like I dropped about 1.5lbs last week(I'll keep weighing myself for the next couple days to confirm this.) A little more than I was shooting for, but not too bad--especially considering it looks like I'm maintaining my strength. Today was a refeed day. I've been following a strict schedule of three days of dieting, followed by a one day refeed. According to most experts this is NOT the ideal way to do things. Really, you should try listening to your body, and when you start feeling lethargic or really craving certain foods that's when you have the refeed. I am always hungry while dieting, so I'm not sure that this method is ideal for me. I think I'd end up having a refeed every day, and my diet would end up turning me into a blimp. But I may try this. Since, however, I've already made one change this week(I switched my normal cardio for HIIT.) I'm gonna hold off on this. It's hard to know what's having what effect when you change a ton of things all at once. We'll see how I feel about this whole subject next week.

EXERCISE

Incline DB Press
Tempo: 212
Warm-up: 60's x 6
Work-set: 80's x 3

Comments:
Repeat performance of last week, although I had to push fairly hard to get the last rep. I'm considering switching my work-set for a set on the Hammer Strength Incline Bench Press, on which I can use a good deal more weight. I have been alternating the two. Guess, we'll see next week.
B&I Rating:
Okay.

Barbell Bench Press
Tempo: 212
Warm-up: bar x 8, 135 x 6

Comments:
Cut the warm-up down by two reps. I've been progressively making my warm-ups fewer and fewer reps, and have cut down on the number of sets as well as I feel warm-ups should be minimized and energy conserved for the final work-set. At this rate, I'll be back to the 1-set, no-warmup deal soon(I'm kidding.)

B&I Rating:
N/A

Hammer Strength Bench Press
Tempo: 414
Warm-up: previous exercise
Work-set: 185 x 3

Comments:
I considered upping my work-set to 230 again, as I mentioned last week. However, I decided it better to just make a slight jump in weight. 5 more lbs. and the same number of reps as last week. Part of me thinks I couldn've gotten 4 reps if I had *really* pushed, but after a 5s iso I gave up.
B&I Rating:
Okay.

Incline DB Flyes
Tempo: 212(warmup), 414(work-set)
Warm-up: 20's x 6
Work-set: 45's x 4.5

Comments:
Good effort on this on. Really busted my ass--although it's a lot easier to do that on isolation exercises like this. Got the negative for a 5th rep, but the bells were *not* gonna go up again.
B&I Rating:
Decent.

Dips
Tempo: 101
Warm-up: bodyweight x 6
Work-set: bodyweight+50lb db x 2

Comments:
Fairly, long iso on this one. This is another movement where I'd really like to see some progression, but on a diet I settle for maintenance. Man, I wanted 3, but after struggling 5s about about half-way up I knew it wasn't gonna happen.

B&I Rating:
Okay.

DB Overhead Press
Tempo: 212
Warm-up: 30's x 6
Work-set: 55's x 3

Comments:
Considered dropping the weight down to 50 lbs dbs but decided that I was gonna get 3 reps. Considering, how crappily this exercise went last week, I really wanted to redeem myself. Well, I got one more rep. The concentric on the last rep took about 10 seconds but I got it. I think my form might've been a bit off though. I was slightly arching my back, and my elbows were drifting a little bit.
B&I Rating:
Good.

Hammer Strength Behind-the-neck Press
Tempo: 101
Warm-up: previous exercise
Work-set: 180 x 3

Comments:
Felt light going up, but my strength quickly evaporated. One rep less than last week. This isn't surprising considering how much I put into the previous exercise.
B&I Rating:
Mediocre.

Seated Lateral Raise
Tempo: 212(warm-up), 414(work-set)
Warm-up: 12's x 6
Work-set: 15's x 4

Comments:
I did this seated this week. Don't think it really makes much difference either way. Repeat performance of last week.
B&I Rating:
Okay.

Barbell Wrist Curl
Tempo: 212(warm-up), 414(work-set)
Warm-up: bar x 6
Work-sets: 95 x 4

Comments:
Didn't have the sharp pain that prematurely ended my work-set of this last week, but there was a little twinge in my right wrist. Still I pushed fairly hard to get the final rep. So, not horrible.
B&I Rating:
Okay.

Overall Comments:
Overall, it ended up being a decent workout. Nothing spectacular, but not horrible either. Just average. Maintained my poundages/reps on most exercises, improved on a couple, and only did worse on the Hammer Strength Behind the Neck Press. Not bad considering I am about 1.5lbs lighter than I was a week ago.

DIET

8:30am: 2 eggs, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(52g carbs/8g fiber, 46g protein, 13.5g fat)

10:15am: 1 serving Trac Creatine(4g arginine, 4g creatine), 250mg DMAE, 800mg Phosphotidyl choline, 100mg ginkgo biloba, 1g L-tyrosine

10:45am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:25am(halfway through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

11:45am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:00pm: 4oz. Baked Lays, 4 Low-fat Hostess Cupcakes(208g carbs/12g fiber, 16g protein, 12g fat)

1:30pm: 1 Lean Body MRP(27g carbs/0g fiber, 45g protein, 1.5g fat)

3:00pm: 100g Ultra Fuel, 250mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

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

4:30pm: 1 Lean Body MRP(27g carbs/0g fiber, 45g protein, 1.5g fat)

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

9:30 3 ZMA caps

10:30pm: 3 cups skim milk, 4 low-fat hostess cupcakes, 2oz Baked Lays(169g carbs/8g fiber, 36g protein, 9g fat)

Totals:
Calories: 5313kcal
Carbs/Fiber: 911g/41g
Protein: 278g
Fat: 61.5g fat

Comments:
This is getting to be a tired refrain but, a little high on fat. Whoa...lot 'o carbs. Sh*t. Didn't plan on my last meal being quite what it was, but I got a strong urge for some cupcakes, and figured, 'Hey, it's a refeed day.' I'm not gonna worry about it too much, but next time I'm gonna try to keep carbs at around 750g.

MISC. RECOVERY ISSUES
Got a pretty decent 8.5 hours of sleep. Tonight I'll use ZMA again and see how it affects things. I'm skipping Budo Taijutsu tonight as I have other plans, so that'll probably help my recovery a bit.

Maki Riddington
01-28-2002, 10:24 PM
Holy dedication!
Good shiat!

chris mason
01-29-2002, 05:28 AM
You seem to be a bit too meticulous/obsessive about your training and diet. You are including a great deal of detail in this log. Why are you being so detailed? One more question, when you say tempo 414 (for example), does that mean 4 seconds concentric, 1 sec pause, 4 second eccentric?

Blood&Iron
01-29-2002, 07:16 AM
Originally posted by chris mason
You seem to be a bit too meticulous/obsessive about your training and diet.

I don't believe that's possible. Actually, there are a number of areas where I could still use some work. Besides, attention to detail doesn't really take that much more effort than being oblivious.



You are including a great deal of detail in this log. Why are you being so detailed?

What's the point of keeping a journal if not noting the details and their effects on training.



One more question, when you say tempo 414 (for example), does that mean 4 seconds concentric, 1 sec pause, 4 second eccentric?
This is explained in the journal, but yes, this is correct.

chris mason
01-29-2002, 08:05 AM
Ok, let's try this. I have a very short attention span, so I haven't studied your entire log, but I will assume part of your goals are to get bigger and stronger. If so, your excessive (in my opinion) attention to tempo is not the best way to get to your goals. I have trained with strict attention to tempo in the past, for lengthy periods, and I have found that using a tempo that comes naturally in your training is the best method to maximize your personal potential. Different physiology dictates different optimal tempos for the individual. I am sure you will like to see an example, so let me provide one. The World's Strongest Man competition. Gerrit Badenhorst, a former WSM competitor, was an extremely powerful man. He placed as high as 2nd (I believe), and the only thing that held him back was that he was not the best in the events that required speed. In pure power events, he was as good or better than any other. When he performed a maximum deadlift or squat, he performed the rep with a very slow and controlled tempo. This obviously worked very well for him and his unique physiology. On the other hand you have Magunus Ver Magnusson, a multi time winner of WSM. He too was very powerful, but he was also quick. When he performed a maximum deadlift or squat, his tempo, while still very controlled, was quite a bit quicker than Gerrit's. Two men, two optimal tempos. From what I have read of your journal, you strike me as being a very anal (I don't mean this as an insult, just a description) individual who is scientifically minded and logical. Thus, when you read a well written, scientific article concerning weightlifting, you will latch onto the philosophy if it makes rational sense to you. I suppose my misguided attempt with my last post didn't get my point across correctly. My point is that I believe that one should be intelligent and scientific about training, but all of the science etc. one uses will be for naught if it is not correct. I feel like some people (possibly like you) fall into the "scientific" trap and cannot see past the advanced vocabulary included in some journal articles. So, train hard, train smart, but don't get caught in the trap.

chris mason
01-29-2002, 08:10 AM
...and just so we don't start off on the wrong foot, I am not saying these things to beat you up, just trying to offer some constructive criticism/advice. At your request, I will be happy to not offer any further...:)

Blood&Iron
01-29-2002, 10:54 AM
I appreciate the feedback, but let me respond.


Ok, let's try this. I have a very short attention span, so I haven't studied your entire log, but I will assume part of your goals are to get bigger and stronger.

Even a cursory glance would have shown that I am not currently trying to do either. I'm trying to lose weight, and although strength gains would be great, I'm not expecting them. This is somewhat beside the point, however.



If so, your excessive (in my opinion) attention to tempo is not the best way to get to your goals.

It very may well have no added benefit, but I am positive it doesn't have a deleterious effect.



I have trained with strict attention to tempo in the past, for lengthy periods, and I have found that using a tempo that comes naturally in your training is the best method to maximize your personal potential. Different physiology dictates different optimal tempos for the individual.

If anything dictates tempo, it is the movement in question. For example, the range of motion of shrugs precludes using very slow tempos, e.g. SuperSlow, whereas in a movement like a machine pullover, if one avoids using momentum, one will end up, in my experience, using a 313 tempo. Further, if you had carefully examined my journal, you would have noticed the vast majority of the time I use a 212 tempo, which is I find closest to 'ideal.' Certain exercises dictate I use a slower tempo--or a faster one-- and for others I choose to consciously move at a slower speed. I have gone by *feel*--quite recently in fact--and find that without careful attention to tempo, my tempos get faster and faster. This is because without attention to this aspect of lifting, weight becomes the primary concern. Consequently, my tempo becomes faster and faster, and form is sacrificed, in the pursuit of ever higher poundages.



I am sure you will like to see an example, so let me provide one. The World's Strongest Man competition. Gerrit Badenhorst, a former WSM competitor, was an extremely powerful man. He placed as high as 2nd (I believe), and the only thing that held him back was that he was not the best in the events that required speed. In pure power events, he was as good or better than any other. When he performed a maximum deadlift or squat, he performed the rep with a very slow and controlled tempo. This obviously worked very well for him and his unique physiology. On the other hand you have Magunus Ver Magnusson, a multi time winner of WSM. He too was very powerful, but he was also quick. When he performed a maximum deadlift or squat, his tempo, while still very controlled, was quite a bit quicker than Gerrit's. Two men, two optimal tempos.

While I myself very much enjoy watching WSM, I do not think it particularly applicable to the situation. Many people like to use examples of genetically superior individuals to point to the efficacy of a certain lifting style or methodology. I find this dubious at best, even here, where your point isn't that I should train like either of these men, but find my own optimal tempo--something, incidentally, I don't believe exists(At one time, though, I thought SuperSlow was ideal.)



From what I have read of your journal, you strike me as being a very anal (I don't mean this as an insult, just a description) individual who is scientifically minded and logical. Thus, when you read a well written, scientific article concerning weightlifting, you will latch onto the philosophy if it makes rational sense to you. I suppose my misguided attempt with my last post didn't get my point across correctly. My point is that I believe that one should be intelligent and scientific about training, but all of the science etc. one uses will be for naught if it is not correct. I feel like some people (possibly like you) fall into the "scientific" trap and cannot see past the advanced vocabulary included in some journal articles. So, train hard, train smart, but don't get caught in the trap.
If I was using science to justify a severely flawed approach to training, then perhaps this would be an issue. But the fact is I think my attention to tempo, is a minor, and incidental point(If was using ballistic movements this would not be the case, however.)

In reply to your other post, feel free to point out things you find flawed. I appreciate the fact you are trying to help, I simply may not agree. And I hope my response didn't make me sound like an a**hole, but I take criticism(To be fair, it was actually advice.) poorly.

PowerManDL
01-29-2002, 10:56 AM
Just out of curiousity, how to all you TUT people manage to count your tempo during a set? I'm too busy making sure the bar is moving to bother counting how long its taking.

Blood&Iron
01-29-2002, 12:12 PM
Originally posted by PowerManDL
Just out of curiousity, how to all you TUT people manage to count your tempo during a set? I'm too busy making sure the bar is moving to bother counting how long its taking.
Dunno...how do people manage to keep track of how many reps they've performed?(This is actually more of a struggle for me. Sometimes I lose track.) Ain't really that hard, IMO. Actually, it helps me to focus my attention on the lift.

ericg
01-29-2002, 12:39 PM
Counting reps kinda comes natural to me. I think I have some sort of disorder; I seem to count everything that has some sort of rythm to it. Im all fooked up

chris mason
01-29-2002, 01:01 PM
If you are trying to lose weight, I would assume that would mean fat loss. As you seem to be a intelligent individual, I also assume that you realize that increasing muscle mass is an integral part of efficient fat loss. If you have been training for some time, and find that adding muscle while losing fat is not possible, then you would try to maintain as much muscle as possible. Whether or not you are able to add or only maintain, you should train in the same fashion for either result since the ideal result would be to gain muscle. So, getting bigger and stronger should be integral to your goals even if you are aiming to lose bodyfat.

Now, you agreed that your attention to tempo may not be helping your training, only not hindering it. Why not train in the manner which would help you get to your goals most quickly, not merely in a non-detrimental fashion?

I was using the WSM guys as examples I hoped you could relate to only, not that a particular style is best. As you noted, I only used them as an example that everyone is unique. A generally faster tempo seems to work best for me while a slower one always worked best for most of my training buddies. If you feel that you don't have your own optimal tempo, you are incorrect insofar as making the best general progress when training with weights (which, again, should be your goal if you are trying to lose fat).

As for the exercise dictating the tempo, this is true. Load also dictates tempo, as one approaches one's limit, by definition, the load is moved at a slower rate. My point is that for a given exercise, or load, if general progress is the goal, one should train at the tempo that comes naturally. Actually counting the tempo as one trains unnecessarily reduces focus on the lift. You simply cannot concentrate as hard on moving the weight, especially as your limit approaches, if you are counting the tempo of each rep.

I am giving this advice from experience, I have been training for over 14 years and I have tried various tempo schemes, including super slow training (extensively---which I think is a very good form of training for injured joints etc.).

Blood&Iron
01-29-2002, 01:31 PM
Originally posted by chris mason
If you are trying to lose weight, I would assume that would mean fat loss. As you seem to be a intelligent individual, I also assume that you realize that increasing muscle mass is an integral part of efficient fat loss. If you have been training for some time, and find that adding muscle while losing fat is not possible, then you would try to maintain as much muscle as possible. Whether or not you are able to add or only maintain, you should train in the same fashion for either result since the ideal result would be to gain muscle. So, getting bigger and stronger should be integral to your goals even if you are aiming to lose bodyfat.

I appreciate advice, but please do not patronize me. I would have to be either a complete imbecile or a complete beginner not to know this. The body is either in a whole body state of catabolism or a whole body state of anabolism. So except for a person just starting to train, it is for the most part physiologically impossible to gain muscle mass and lose fat simultaneously. Trying to do both leads to success in neither. A cyclical isocaloric diet, where planned hypercaloric refeeds are employed(This is what I'm currently doing.) *may* help one avoid this unfortunate fact.



Now, you agreed that your attention to tempo may not be helping your training, only not hindering it. Why not train in the manner which would help you get to your goals most quickly, not merely in a non-detrimental fashion?

You misunderstand. Implicit in my argument is the fact that not paying attention to tempo has negative consequences(IMO), and paying attention *may* have any benefits. You are arguing the opposite point.



I was using the WSM guys as examples I hoped you could relate to only, not that a particular style is best. As you noted, I only used them as an example that everyone is unique. A generally faster tempo seems to work best for me while a slower one always worked best for most of my training buddies. If you feel that you don't have your own optimal tempo, you are incorrect insofar as making the best general progress when training with weights (which, again, should be your goal if you are trying to lose fat).

As I stated, 212 is about as close to ideal as one can get, IMO. To move slower does not significantly reduce momentum, and to move faster introduces a fair amount momentum. I will repeat, I perform the vast majority of my lifting at this speed. Only a small amount of work is performed at other cadences.



As for the exercise dictating the tempo, this is true. Load also dictates tempo, as one approaches one's limit, by definition, the load is moved at a slower rate. My point is that for a given exercise, or load, if general progress is the goal, one should train at the tempo that comes naturally.

Load should never dictate tempo in my opinion. This means the lifter is not "in control" of the weight. Tempo should dictate load. Of course, as I have stated numerous times, I am a bodybuilder, not a weightlifter. This has *some* bearing on my opinion.



Actually counting the tempo as one trains unnecessarily reduces focus on the lift.

I find the opposite to be the case. And while I often disagree with him--and am thus hesistant to bring up his name--so does Charles Poliquin.



You simply cannot concentrate as hard on moving the weight, especially as your limit approaches, if you are counting the tempo of each rep.

This is a purely subjective statement. *You* may not be able to focus on the lift while counting, I can do so just fine.



I am giving this advice from experience, I have been training for over 14 years and I have tried various tempo schemes, including super slow training (extensively---which I think is a very good form of training for injured joints etc.).

Again, I appreciate your advice. I simply do not agree with it.

MonStar1023
01-29-2002, 02:24 PM
Blood&Iron-
What do you think of TRAC bro? Getting good results with it? I will be taking 1.5 tsp. with my carb-up meal.

:cool::cool:

Blood&Iron
01-29-2002, 03:53 PM
Originally posted by MonStar1023
Blood&Iron-
What do you think of TRAC bro? Getting good results with it? I will be taking 1.5 tsp. with my carb-up meal.

:cool::cool:
I answered this in your other thread under 'Supplements.' Oh, and I think you mean tablespoons, since a teaspoon will give you only a gram or so of creatine and arginine.

Blood&Iron
01-29-2002, 04:14 PM
GENERAL RAMBLINGS
Disclaimer: I'm not an expert in nutrition, so the following might be complete bullsh*t.

Goddamn I hate MFW. It would be great if it wasn't mostly used as a chat room. I spent the last hour and a half looking for information about leptin and the "optimal" approach to a CID. I've done this before, but thought it'd be worth taking another look(Really, I'm not so sure.) The current structure of my diet has been based primarily on the articles written by Par Deus and some of his comments on other boards, combined with a little bit of info gleaned from MFW. On my second look through the MFW archives a couple of issues popped up:

Leptin plays a far more important role in dieting in already lean individuals.
I considered this before I began the diet, and decided it was a non-issue. I'm not particularly lean, but I still figured occasional refeeds certainly wouldn't hurt--other than slowing fat loss, which did not concern me. I also saw a few comments to the effect that leptin may play a more significant role in those who are naturally fat(This would be me.) so perhaps I am benefiting more from the refeeds than might be inferred merely by my bodyfat.

Omega-3's downregulate cytokine production(Leptin is one of these.)
Elzi Volk recommends that one switch from using fish-oil to flax-oil during refeeds. I seem to recall that alpha-linolenic acid, which is found in flax, also has this effect, so I'm not sure what one gains by doing this. I'll have to check up on this a bit more. For now I'll skip the fish oil during refeeds.

A refeed of one-day may not be sufficient to upregulate leptin levels
Again, this is primarily of importance to lean individuals. Perhaps when I find fat loss slowing I will start using 2 day refeeds every 5-6 days, but for the time being I can't imagine this would be necessary in my case(~16%bf) On a related not, I am considering letting my body dictate when refeeds occur next week. I like following a schedule, however, so I'm not sure, in my case, this will work. We'll see.

The thing for which I was searching however, namely detailed recommendations from Lyle McDonald, simply was not to be found. I already knew this would probably be the case, but I had to give it another shot. I hope his book comes out sometime this millenium.


EXERCISE

Stationary Bike:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs, level 12
10s at slow pace, level 3
20s as fast as possible, level 12
10s at slow pace, level 3
20s as fast as possible, level 12
30s at slow pace, level 3
20s as fast as possible, level 12
30s at slow pace, level 3
20s as fast as possible, level 12
30s at slow pace, level 3
20s as fast as possible, level 12
3 min cool-down

Comments
I switched to a stationary bike due to the severe fatigue I experienced in my quads whilst performing my intervals on a stairstepper. Since the work load on a bike is a bit more evenly distributed between the hamstrings and quads I thought it might be a better choice. It was. I still, however, found my legs failing before my cardiovascular capacity. After the first two or three intervals, I just couldn't move my legs all that fast. Even though I didn't eat any carbs beforehand, I should have had plenty of muscle glycogen from my refeed yesterday. Maybe it's just lactic acid. I'll test this theory next Sunday by consuming some carbs beforehand.

Calf-raise on incline leg press:
75 x 10, 62.5 x 10,50 x 10, 37.5 x 10, 37.5 x 10, 25 x 10, 25 x 10, 12.5 x 10, 12.5 x 10

Seated Calf-Raise:
45 x 10, 35 x 10, 25 x 10, 25 x 10, 15 x 10

Comments:
Like last time I expected this to be easy, considering my calves didn't have to do much on the bike, and was disappointed to find it was harder than normal. Weird.

Overall Comments:
My 2nd HIIT session has heightened my concerns that I'm going to end up overtraining my legs. I guess we'll see Friday. Still, HIIT is infinitely less tedious than my previous cardio sessions. Kinda fun, really. Although I'm horribly out of shape, cardiovascularly speaking.

DIET

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

10:30am:1 serving Trac Creatine(4g arginine, 4g creatine), 100mg gingko biloba, 250mg DMAE, 800mg phosphotidyl choline, 1g l-tyrosine)

10:45pm(pre-workout):22g whey, 5g glutamine peptide, 5g BCAAs(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:00pm(after cardio, before calves): 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:00pm: 1 VPX Micellean MRP, 1oz peanuts(26g carbs/10.5g fiber, 53g protein, 18g fat)

4:00pm: 1 large packet tuna, 1 can peaches in juice, 1oz peanuts(56g carbs/6g fiber, 50g protein, 18g fat)

7:00pm: stir-fried chicken and vegetables(50g carbs/8g fiber, 52g protein, 22g fat)

9:30pm: 3 caps ZMA

10:00pm: 1 cup cottage cheese, 1 cup split-pea soup, 5 fish oil capsules, 40mg GLA(40g carbs/7g fiber, 35g protein, 19g fat)

Totals:
Calories: 2564kcal
Carbs/Fiber: 227g/31.5g
Protein: 235g
Fat: 80g

Comments:
Very solid. Still going a little too long after my workout with eating, but otherwise great. Even the individual meals had good macronutrient profiles.

MISC. RECOVERY ISSUES
Forgot to take my ZMA to test whether it is screwing up my sleep.(I'll add it back in tonight.) So, I got a restful 8.5 hours in. Really felt well-rested when I woke up.

MonStar1023
01-29-2002, 08:52 PM
Blood&Iron-
Thank you SO MUCH for correcting me! Tablespoon vs. teaspoon. I just assumed it was teaspoon since 1 tsp. of regular creatine powder is around 5 grams. Damn I would have been WAY OFF with my results!

:eek::eek:

Thanks again bro! I guess 4g creatine + 4g arginine does come out to a tbsp. not a tsp. huh!?

PowerManDL
01-30-2002, 12:24 AM
Originally posted by Blood&Iron
The body is either in a whole body state of catabolism or a whole body state of anabolism.

I'd like to see a reference for that. Not that I'm disagreeing, I just don't know.


To move slower does not significantly reduce momentum, and to move faster introduces a fair amount momentum.

Momentum (p) = (m)ass x (v)elocity

When does this *not* exist while any object is moving?


Load should never dictate tempo in my opinion. This means the lifter is not "in control" of the weight. Tempo should dictate load. Of course, as I have stated numerous times, I am a bodybuilder, not a weightlifter. This has *some* bearing on my opinion.

Granted. But you're not going to tell me that because you're using a slow tempo at 95% of your 1RM that the lifter isn't "in control"? That's what Chris is saying here.

Par Deus
01-30-2002, 02:34 AM
B&I,

Just wanted to let you know that I will comment on some stuff here next week -- Issue #5 of Big Mf'r is due Friday, so I have no time this week.

Blood&Iron
01-30-2002, 06:17 AM
Originally posted by PowerManDL
I'd like to see a reference for that. Not that I'm disagreeing, I just don't know.

This is a fairly well-known fact. I could look for a paper(s) that shows this, but I'm lazy. Take a look on PubMed if you're really interested and not just trying to bust my balls.



Momentum (p) = (m)ass x (v)elocity

When does this *not* exist while any object is moving?

Note the word "significantly" in my original statement.



Granted. But you're not going to tell me that because you're using a slow tempo at 95% of your 1RM that the lifter isn't "in control"? That's what Chris is saying here.
My response was a direct refutation of the statement "Load also dictates tempo." Now in the case of a 1RM this may be the case, but it should not do so, in my opinion, for sets of anything more than 1-2 reps. To me this means the weight is too heavy, and the trainee will, in my experience, reach failure before he can perform the requisite number of repetitions.

Blood&Iron
01-30-2002, 01:57 PM
GENERAL RAMBLINGS
Nothing to say today....

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

Assisted/Weighted Chins
Tempo: 313(warm-up), 301(work-set)
Warm-up: -110(palms-away) x 6
Work-set: bodyweight+10lbs(palms-facing) x 3

Comments:
Absolute sh*t. 1.5 reps less than last time. My form was a bit better than last time, however.
B&I Rating:
Crap


Hammer Strength Isolateral Row
Tempo: 212
Warm-up: 90 x 8
Work-sets: Right: 142.5 x 4, Left: 147.5 x 4

Comments:
Decent form, though as always, a bit too much body sway. Added 2.5lbs to each side and ended up with only 1 rep less than last time. Didn't quite have as much problem with grip as last time either. I did something funky when performing the right side though, as my rhomboid is still a bit sore. Not sure what exactly.
B&I Rating:
Okay.

Rack Deadlift
Tempo: 212
Warm-up: 135 x 8(mixed grip)
Work-sets: 245 x 6(mixed grip), 335(w/ wraps)

Comments:
The 1st work set was great. Only 1 more rep than last time, but my whole back was pretty much giving out at about the same time as my grip. Grip wasn't the quite the limiting factor it usually is. Really had to struggle for the last rep as the bar was slipping out of my hands(Basically I was holding on with partially open fingers.) Still I kept my form. On the set with wraps, things didn't go quite as well. Forgot that I really need to get low and push off with my legs for the first rep as I end up rounding my back way too much otherwise. This isn't an issue once the bar is up the 1st time, but that 1st rep can really do a number on my lower back. 10lbs more than last time for 2 less reps. Not bad. But I really think the 1st work set was enough. I probably should've skipped the 2nd one.
B&I Rating:
Good.

Machine Pullover
Tempo: 313
Warm-up: 105 x 5
Work-set: 195 x 3

Comments:
I changed the position of the seat a bit, and decided that no matter what I would not lean my head forward (I can typically get another rep or two by doing this, but it's stupid.) So both of these factors combined led to 1 less rep(The last rep was also not quite full ROM), but I really used impeccable form. Perhaps even slower than 313. So it's a wash.
B&I Rating:
Okay.

Seated Incline DB Curls(30 degrees)
Tempo: 313
Warm-up: 20's x 5
Work-set: N/A

Comments:
Nothing much to note here. Just a light, easy warm up
B&I Rating:
N/A

Isolateral Spider Curls
Tempo: 212
Warm-up: previous exercise
Work-set: RIght: 40 x 2 + 1 forced, Left: 40 x 3

Comments:
Damn. Really wanted to see some progression here, but I ended up with a repeat of last weeks performance. I think I'm gonna drop these next week in favor of a different movement. We'll see what happens.
B&I Rating:
Okay.

Rear Delt Machine Flyes
Tempo: 212
Warm-up: 60 x 6
Work-set: 97.5 x 6

Comments:
Got one rep more than last week but the ROM on the last 2 reps was a bit short(I bring my arms really far back--probably abour 15 degrees behind my torso, so this doesn't concern me too much.) I think I did the same thing last week and I really struggled for the last rep, so it's not too much of an issue.
B&I Rating:
Okay.


DB Shrugs
Tempo: 212
Warm-up: 45's x 6
Work-set(kneeling): 65's x 4

Comments:
I dropped the Smith shrugs in favor of kneeling DB shrugs, since I've been cheating by using my legs--and I really was getting sick of the bar knocking into my nuts. I might even reduce the weight on the work set further as my form was still a bit off(ROM was a bit short.)
B&I Rating:
So-so.

Overall Comments:
Again, not a stellar workout, but not a disaster either. Pretty mediocre overall. But for the most part my poundages stayed the same or increase slightly, which is a decent accomplishment while dieting.

DIET

7:30am: 2 eggs, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(52g carbs/8g fiber, 46g protein, 13.5g fat)

9:00am: 1 serving Trac Creatine(4g arginine, 4g creatine), 250mg DMAE, 400mg Phosphotidyl choline, 200mg ginkgo biloba, 1g L-tyrosine

9:45am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

10:30am(halfway through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

11:00am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:00pm: 1oz peanuts, 1 Lean Body MRP(35g carbs/3g fiber, 53g protein, 17.5g fat)

4:00pm: stir-fried chicken and vegetables(25g carbs/4g fiber, 27g protein, 10g fat)

5:00pm: 1oz peanuts(5g carbs/2g fiber, 8g protein, 16g fat)

7:00pm: 1 cup cottage cheese(10g carbs/0g fiber, 28g protein, 9g fat)

10:00pm: 3 caps ZMA

10:30pm: 1 small packet tuna, 5 fish oil caps(0g carbs/0g fiber, 19g protein, 6.5g fat)


Totals:
Calories:2507kcal
Carbs/Fiber:229g/17g
Protein:228g
Fat:75.5g

Comments:
Not bad. I decided to go back to consuming nearly 3/4 of my carbs and 1/2 of my protein by the time I finish my workout--I'm still not sure which schedule I prefer. Doing what I did today, leaves me with very few calories, and hardly any carbs, for the rest of the day(I get really hungry later in the day.) Consequently, most of my meals aren't even close to isocaloric. Carb/protein heavy "meals" in the morning, and high fat stuff in the evening. I don't really think this is good, but feel it is very important to focus on pre/post workout nutrition. I'll probably alternate between the two and see if there's any difference in workout performance.


MISC. RECOVERY ISSUES
Took some ZMA last night, and still ended up getting a decent night sleep, although once I woke up--after about 8 hours of sleep--I couldn't get back to bed. This is the problem I was having before. So perhaps since the quality of my sleep improves, my body needs less. I'll see what happens over the next few days.

Blood&Iron
01-31-2002, 12:57 PM
GENERAL RAMBLINGS
Maybe later...maybe not.

EXERCISE

Elliptical Trainer:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs, machine at level 5
10s at slow pace
20s as fast as possible, level 5
10s at slow pace
20s as fast as possible, level 5
30s at slow pace
30s as fast as possible, level 4
30s at slow pace
20s as fast as possible, level 3
2 min cool-down

Comments
I had originally intended to skip HIIT in favor of something less stressing to my legs, as tomorrow is leg day. I got to the gym late(We got about a foot of snow here last night followed by sleet.) so I said f*ck it, and did HIIT to save time. This was my third HIIT session and my 3rd different piece of equipment. I'd say the elliptical trainer was a little more gentle to my quads than the stairstepper but not quite as suited to HIIT as the stationary bike. I may keep alternating between these just to give myself some variety. My cardiovascular capacity still sucks, but again my legs gave out even earlier(The last couple intervals were rather pathetic displays.) I couldn't even walk right after I got off the machine. My legs were completely stiff and almost immobile. I had to waddle to the locker room.

Overall Comments:
At my next cardio session I will ingest some carbs before performing my cardio to see if it helps with the muscle fatigue I experience while performing HIIT. Anyways, HIIT--burning lungs aside--is still infinitely more enjoyable than what I was previously doing. I'll be interested to see if it's effects are positive or negative. And I'm really hoping I can start increasing the number of intervals I do.

DIET

9:00am: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

10:30am:1 serving Trac Creatine(4g arginine, 4g creatine), 100mg gingko biloba, 250mg DMAE, 800mg phosphotidyl choline, 1g l-tyrosine)

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

11:15am: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:30pm: 1 chicken and cheese hoagie(40g carbs/1g fiber, 35g protein, 35g fat)

5:00pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

6:30pm: 2oz. whole wheat spaghetti, 1.5cups spaghetti sauce, 1 can tuna, 25g parmesan cheese(67g carbs/18g fiber, 53g protein, 22g fat)

9:30pm: 3 ZMA caps

10:00pm: 1/2 cup split-pea soup, 1 cup cottage cheese, 5 fish oil caps(30g carbs/2g, 32g protein, 18.5)

Totals:
Calories: 2416kcal
Carbs/Fiber: 214g/28.5g
Protein: 209g
Fat: 80.5g

Comments:
Cut calories slightly(About 150kcal.) I'm gonna try to keep things around 2400--on non-lifting days anyway--from now on. A bit of an off day due to several factors. But overall, things worked out okay.

MISC. RECOVERY ISSUES
I got nearly 9 hours of restful sleep. Nice.

The_Chicken_Daddy
01-31-2002, 04:27 PM
Well, I read it. Start to finish. I'm very impressed.

This is an extremely detailed journal. I also like the various tid-bits you add in certain responses. I'll continue to follow your progress! :)

tell me a few things though: what are your current stats as of today [or your last weigh in]?

on your refeed days, does it matter what carbs you use? or can you use it as a way to get any cheats out of your system? eg eating some chocolate with your oats etc...

ah shiat. I knew I'd forget the rest...

If they come to me, I'll ask!

The_Chicken_Daddy
01-31-2002, 04:52 PM
Oh yeah, and I love your use of english. You sound really accute and 'snobish'.

It's ace.

Blood&Iron
01-31-2002, 04:57 PM
Originally posted by The_Chicken_Daddy
Well, I read it. Start to finish. I'm very impressed.

Thank you



This is an extremely detailed journal. I also like the various tid-bits you add in certain responses. I'll continue to follow your progress! :)

tell me a few things though: what are your current stats as of today [or your last weigh in]?

I am currently at about 203-204. It's only been a week since I started this journal. Haven't had my bodyfat tested in a week or two. I'm gonna try to have it done tomorrow or Sunday. I always use the same guy who does a six-site caliper test. He is *very* good(I've come in at 9.8% bf--and was significantly fatter than now--because of incompetent measurement.)



on your refeed days, does it matter what carbs you use? or can you use it as a way to get any cheats out of your system? eg eating some chocolate with your oats etc...

ah shiat. I knew I'd forget the rest...

If they come to me, I'll ask!
From my understanding one should really try to limit fat and fructose. I keep fat to under 10% or so of total calories. An emphasis should be placed on glucose, i.e. dextrose, glucose polymers, i.e. maltodextrin, and starches. I do eat quite a few low-fat hostess cupcakes and some spaghetti, both of which I enjoy. Since the cupcakes have a good deal of sugar, and sucrose is 50% fructose/50% glucose this is probably not ideal, but I'm not so sure it makes a huge difference. Mostly I just drink Ultra Fuel and MRPs since it's hard for me to eat 800g or so of carbs without a large amount of fat. Look at any of my refeed days for a detailed summary.

Blood&Iron
01-31-2002, 05:01 PM
Originally posted by The_Chicken_Daddy
Oh yeah, and I love your use of english. You sound really accute and 'snobish'.

It's ace.
I really try...

Sort of going for the smug, superior as*hole vibe...

My big problem is I don't generally proof-read so there are a ton of spelling and grammatical mistakes which drive me crazy when I notice them(I go back and fix 'em if they're particularly annoying...how anal is that?)

The_Chicken_Daddy
01-31-2002, 05:07 PM
thanks for the reply.

Why does the other article recommend a little fructose with every meal? I don't get that, other than the whole liver glycogen replenishment. But surely glucose does that as well?

ps chocolate is ok right? ;)

Blood&Iron
01-31-2002, 05:12 PM
Originally posted by The_Chicken_Daddy
thanks for the reply.

Why does the other article recommend a little fructose with every meal? I don't get that, other than the whole liver glycogen replenishment. But surely glucose does that as well?

ps chocolate is ok right? ;)
Okay, some of the following could be flawed. I'm not an expert...

Fructose does preferentially refill liver glycogen, which puts one in the fed-state, which, if I recall correctly, would have a positive effect on leptin. Further, liver glycogen must be replenished before carbs go to refill muscle glycogen. So it makes sense in that regard. Why Lyle recommends fructose at every meal, though, rather than just a few pieces of fruit I don't quite get(Ultra Fuel also contains a fair bit of fructose.) Fructose does not refill muscle glycogen very well.

Chocolate should be okay, provided you're not eating pounds of the stuff. Remember you have to keep fat low. Generally chocolate is high fat, but if you restrict fat everywhere else it shouldn't be too much of a problem.

The_Chicken_Daddy
02-01-2002, 09:48 AM
hey, i tried them kneeling shrugs today. That is a brilliant idea! :thumbup:


I'll be doing these from now on. Thanks for the tip!

Blood&Iron
02-01-2002, 10:54 AM
Originally posted by The_Chicken_Daddy
hey, i tried them kneeling shrugs today. That is a brilliant idea! :thumbup:


I'll be doing these from now on. Thanks for the tip!
Yeah, I like these as they really force you to be strict with the movement.

Glad somebody is getting something out of this journal--other than just me.

Alex.V
02-01-2002, 11:03 AM
I think a lot of people are. I'm an avid reader. lol

The_Chicken_Daddy
02-01-2002, 11:10 AM
me too. It's like tuning in for your favourite soap opera.

It'll be a sitcom soon tho haha...

Blood&Iron
02-01-2002, 11:19 AM
Originally posted by The_Chicken_Daddy
me too. It's like tuning in for your favourite soap opera.

I'm not sure if this is good or bad...

Actually, I think a movie is in order. I'll have to have final say on casting. I think Russell Crowe should portray me. Yes, he's not as pretty as me, but I think he'll bring a certain pathos to the role.

The_Chicken_Daddy
02-01-2002, 11:23 AM
I want Samuel L Jackson to play me.

Sure there's the colour difference, but i'm willing to over look that...

Blood&Iron
02-01-2002, 11:28 AM
Originally posted by The_Chicken_Daddy
I want Samuel L Jackson to play me.

Sure there's the colour difference, but i'm willing to over look that...
LMAO

PowerManDL
02-01-2002, 11:56 AM
Ben Stiller would be the perfect PowerMan.

The_Chicken_Daddy
02-01-2002, 12:00 PM
hey B&I, on the refeed days for CID, why does it have to be majority of cals from carbs?

what is it about carbs that causes the leptin increase? Is it associated with insulin? can you explain?

thanks man. :)

Blood&Iron
02-01-2002, 12:23 PM
Originally posted by The_Chicken_Daddy
hey B&I, on the refeed days for CID, why does it have to be majority of cals from carbs?

what is it about carbs that causes the leptin increase? Is it associated with insulin? can you explain?

thanks man. :)
The primary signal for increased leptin expression is glucose metabolism. Several studies have demonstrated this in vivo which involved having participants fast, which causes a large drop in leptin, followed by giving them a glucose infusion. If you want a very detailed explanation, there is one at Par's site(I myself don't fully understand it, and have read it several times.) It is in Big Motherf*cker #4.

Blood&Iron
02-01-2002, 12:35 PM
GENERAL RAMBLINGS
I never referred to myself as a bodybuilder until about a year ago. Actually, I made fun of 'em. The thought of shaving all your body hair off, putting on a bunch of tanning prepation and oil, and posing in front of large crowds in your underwear struck me as incredibly hilarious. Plus bodybuilding always carried with it the connotations of both steroid use and intense narcissism(And those funny clown pants which seem to have, mercifully, fallen from favor.) No, I was a lifter. And, actually, I was. I didn't really monitor my diet all the carefully; I stuck to a low volume full-body workouts performed two or three times a week; and I didn't really think about lifting unless I was at the gym. Even when I started to shift my focus from being in shape and increasing my strength to purely aesthetic issues, I still shied away from the term. To me, admitting I was a bodybuilder would be akin to an addict admitting he is addicted to heroin. It wasn't gonna happen; I just couldn't face reality. Bodybuilders were goofy, clown-pants wearing, shaved-down, greasy freaks pumped full of pharmaceuticals. That wasn't me. But somehow, somewhere along the line I accepted the truth. I didn't care about strength--well, maybe a little--it was just a cover. Really, I just wanted to look good. Hell, I don't really think anybody gets into lifting for health(Unless they're morbidly obese or have been commanded to do so by a doctor.) or to be strong(This comes later.) Most people just wanna look good naked. In my case it has progressed to wanting to look like Arnold Schwarzenegger--which ain't, realistically, ever gonna happen. 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.

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

Squats
Tempo: 212
Warm-up: bar x 10, 135 x 6
Work-set: 205 x 4

Comments:
I was a bit concerned what would happen on my 1st lift as I really feel my legs have gotten beaten up by my switch to HIIT for cardio. Basically, this was a repeat of last week's performance. My form might have been a tad worse(A bit more of the "powerlifting" form of which I've previously spoken.) Considering that when I weighed myself last night I was down to 201lbs(A loss of 2-3lbs since last week) this was okay.
B&I Rating:
Okay.

Stiff-Legged Deadlifts
Tempo: 212
Warm-up: bar x 8
Work-set: 245 x 4

Comments:
Again, a repeat of last week. I really didn't push to the extent I normally would as I've really become concerned of late with making sure I don't endanger my lower back. So I quit somewhat preemptively(I *knew* I wasn't gonna get another rep.)
B&I Rating:
Okay.

Leg Press
Tempo: 212
Warm-up: 215 x 10
Work-set: 420 x 11(10?)

Comments:
Apropos to the post a day or so ago about rep and cadence counting, I sort of lost count of how many reps I performed here. It was definitely 10, but I think I got 11. If it was eleven it was a repeat of last week, otherwise I lost a rep. Either way I was really busting a** here. I really didn't think the last rep was gonna happen, but I gutted it out(It was an excruciating 5s concentric on the final rep.)
B&I Rating:
Good.

Lying Leg Curl
Tempo: 303
Warm-up: 60 x 5
Work-set: 80 x 4

Comments:
I'm still not sure if I like the whole "pointing the toes away" thing. I'll have to see if I can find where I read about that. A decent push for the last rep(But I flexed my toes toward me to get the weight all the way up. I consider this tolerable cheating.) It is one rep less than last time, but still considering the effort I put in, not bad.
B&I Rating:
Okay.

Hammer Strength Leg Extension
Tempo: 5-1-10
Warm-up: none
Work-set: none

Comments:
Idiot boy forgot to do one of his exercises--and his favorite one at that. Better that I forgot this than something of substance.
B&I Rating:
Early onset Alzheimers.

Calf-Raises(Performed on Leg Press)
Tempo: 101
Warm-up: 87.5 x 10
Work-set: 237.5 x 4

Comments:
Repeat of last week. Nothing remarkable, either good or bad.
B&I Rating:
Okay.

Seated Calf-Raise
Tempo: 101
Warm-up: previous exercise
Work-set: 135 x 3

Comments:
Crappy. Didn't really give much effort to this. Same as last week.
B&I Rating:
Crap.

Weighted Crunch
Tempo: 212
Warm-up: 45 x 8
Work-set: 90 x 5

Comments:
I regained the rep I lost last week. So this brought me back up to my performance of 2 weeks ago. Really had to struggle to achieve this, however.
B&I Rating:
Good.

Overall Comments:
Besides the fact that I forgot to do one of my exercises, not bad. Not a remarkable workout, but things couldv'e gone worse. If I am indeed 201lbs(It might very well just be a hydration issue.) this wasn't bad at all.

DIET

9:00am: 2 eggs, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E, 250mg ALA(49g carbs/8g fiber, 52g protein, 13.5g fat)

10:00am: 1 serving Trac Creatine(4g arginine, 4g creatine), 250mg DMAE, 400mg Phosphotidyl choline, 200mg ginkgo biloba, 1g L-tyrosine

10:20am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:00pm(1/2 way through workout): 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

11:30am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:00pm: 4 Low-fat Hostess Cupcakes(116g carbs/4g fiber, 8g protein, 6g fat)

1:30pm: 1 Lean Body MRP, 1 low-fat cupcake(56g carbs/1g fiber, 47g protein, 3g fat)

3:00pm: 100g Ultra Fuel, 250mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

3:30pm: 5oz. Baked Lays(115g carbs/10g fiber, 10g protein, 7.5g fat)

5:00pm: 3oz Baked Lays, 1 low-fat cupcake, 2 cookies(107g carbs/7g fiber, 8g protein, 10.5g fat)

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

9:30 3 ZMA caps

10:30pm: 1 Lean Body MRP, 2 cups skim milk, 2 low fat cupcakes(109g carbs/2g fiber, 65g protein, 4.5g fat)

Totals:
Calories: 5320kcal
Carbs/Fiber: 911g/47g
Protein: 274g
Fat: 64.5g

Comments:
Not bad. I decided to keep the calories and grams of carbs the same--rather than lower them as I'd originally been planning--as I've actually been losing weight faster than intended. Again, I need to weigh myself repeatedly over the next several days to confirm the weight loss. I am hoping to have my bodyfat tested this Sunday so as to know a bit more precisely how things are going. If I did indeed lose 2-3lbs this week, this is too much, and I plan on increasing the duration of my refeed so it is more in accordance with the recommendations of Lyle McDonald and Elzi Volk and/or increasing the calories on my dieting days.

MISC. RECOVERY ISSUES
Used ZMA last night. I'm almost certain, at this point, that it affects my sleep. I wake fewer times during the night, but when I finally wake up I can't get back to sleep. I got a total of 8 hours of sleep, not including the hour I lay in bed trying to fall back asleep after I woke up this morning.

The_Chicken_Daddy
02-01-2002, 12:40 PM
Damn i see what you mean! :)

I think it means that the consumption and thus, metabolism of glucose cause the burning of fat to be switched off in favour of the burning of this glucose.

The use of fat from adipocytes [fat cells] for energy increases the availability of inhibitors of glycolysis or glucose transport, which leads to a reduction of leptin 'expression' [i take it this means synthesis/release/secretion/whatever].

by consuming more glucose and becoming a 'sugar burner' as Rob faigan describes it, the glycolysis inhibitors are 'switched off' and thus, leptin can be synthesised and released by fat cells.

i think that's what he means anyway!

The_Chicken_Daddy
02-01-2002, 12:54 PM
I wonder if Par Deus realises that DON stands for 6-diazo-5-oxo-l-norleucine and not 6-diaza-5-oxo-l-norleucine...

Tryska
02-01-2002, 01:07 PM
geek. (chigs i meant)

your journal is prretty hardcore b&i. very good reading! :thumbup:

ps....can i have salma hayek play me in a cameo appearance?

Blood&Iron
02-01-2002, 01:41 PM
Originally posted by Tryska
geek. (chigs i meant)

your journal is prretty hardcore b&i. very good reading! :thumbup:

ps....can i have salma hayek play me in a cameo appearance?
As casting director, I approve. Your role, however, will have to be expanded. You will now be my love interest. Oh, and Russell Crowe is out. I will be performing as myself, including all love scenes with Salma...

Blood&Iron
02-01-2002, 01:42 PM
Originally posted by The_Chicken_Daddy
I wonder if Par Deus realises that DON stands for 6-diazo-5-oxo-l-norleucine and not 6-diaza-5-oxo-l-norleucine...
Dude, you're scaring me.

Tryska
02-02-2002, 08:47 AM
Originally posted by Blood&Iron

As casting director, I approve. Your role, however, will have to be expanded. You will now be my love interest. Oh, and Russell Crowe is out. I will be performing as myself, including all love scenes with Salma...

wise idea getting rid of russell. heard he has a bit of an attitude problem. and i'm sure salma wouldn't mind. *lol*

Blood&Iron
02-02-2002, 12:20 PM
GENERAL RAMBLINGS
No ramblings today...at least not in written form.

EXERCISE
NONE.

DIET

10:00am: 2 eggs, 60g muesli, 1/2 cup milk, 22g whey(49g carbs/8g fiber, 46g protein, 16.5g fat)

12:00am: 1 VPX Micellean MRP, 1oz peanuts(27g carbs/9.5g fiber, 52g protein, 16g fat)

2:00pm: 1 oz peanuts(5g carbs/2g fiber, 7g protein, 14g fat)

4:00pm: 1oz peanuts, 1 can peaches, 1 cup milk, 1 scoop whey(67g carbs/5g fiber, 37g protein, 15.5g fat)

6:30pm: stir-fried chicken and vegetables(36g carbs/8g fiber, 52g protein, 20g fat)

9:30pm: 3 ZMA caps

10:00pm: 1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)

Totals:
Calories: 2563kcal
Carbs/Fiber: 206g/39.5
Protein: 239g
Fat: 87g

Comments:
A bit lower in carbs and higher in fat than usual, but overall calories were just about right(I mentioned I was gonna reduce these to 2400 but changed my mind.)

MISC. RECOVERY ISSUES
Got a solid 9 hours of sleep. Just right.

Fart Barker
02-02-2002, 06:19 PM
Originally posted by Blood&Iron
Got a solid 9 hours of sleep. Just right.

That is simply beautiful. I haven't done that in years.

Blood&Iron
02-02-2002, 06:24 PM
Originally posted by Fart Barker


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

Blood&Iron
02-03-2002, 12:15 PM
GENERAL RAMBLINGS

EXERCISE

Stationary Bike:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs, level 12
10s at slow pace, level 5
20s as fast as possible, level 12
10s at slow pace, level 4
20s as fast as possible, level 12
30s at slow pace, level 4
20s at pretty fast pace , level 12
30s at slow pace, level 4
20s at fast pace, level 11
30s at slow pace, level 4
20 at fast pace, level 11
2 min cool-down

Comments
I had ingested a fair amount of carbs prior to cardio this morning, hoping it would make things a bit easier. Actually, things seemed to be a bit more difficult today. In any case it didn't have the profound effect for which I was hoping, so I'll continue to have only protein prior to my cardio. Also, I started things off on a recumbent bike, but the first interval was so damn easy I had to hop off and get on a normal bike, which I find really uncomfortable when I pumping my legs really fast. I still haven't found the "ideal" way to do my intervals(Maybe, <shudder> I'll try sprints.) Damn we're my lungs burning. Really huffing and puffing. Quite sad, actually. And things don't seem to be getting any easier. I almost miss my old wimpy cardio. Almost.


Calf-raise on incline leg press:
75 x 10, 62.5 x 10,50 x 10, 37.5 x 10, 37.5 x 10, 25 x 10, 25 x 10, 12.5 x 10, 12.5 x 10

Seated Calf-Raise:
45 x 10, 35 x 10, 25 x 10, 15 x 10, 15 x 10

Comments:
Again, even with the incredibly piddly weights I'm using, my calf workout ended up being moderately difficult. I just have no endurance in my legs whatsoever.

Overall Comments:
Today at the gym sucked. Only because it was, for some unknown reason, really difficult and onerous today. I don't really grade cardio or my high-volume calf workouts like I would my "real" workouts, so this doesn't mean it was a "bad" workout. It just wasn't fun--surprise, surprise.

DIET

8:00am: 22g whey, 60g mueli, 1/2 cup milk(49g carbs/8g fiber, 36g protein, 7.5g fat)

10:00am: 1 scoop Ultra Fuel(24g carbs/0g fiber, 0g protein, 0g fat)

10:30am: 22g whey, 5g glutamine peptide, 5g BCAAs,100mg gingko biloba, 250mg DMAE, 800mg phosphotidyl choline, 1g l-tyrosine (3g carbs/0g fiber, 22g protein, 1.5g fat)

10:45am: 1 serving Trac Creatine(4g arginine, 4g creatine)

11:15am: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:00pm: 1 Lean Body MRP(27g carbs/0g fiber, 45g protein, 1.5g fat)

1:30pm:3 cookies(15g carbs/0g fiber, 1g protein, 7g fat)

2:30pm: 1 oz peanuts, stir-fried chicken and vegetables(23g carbs/6g fiber, 35g protein, 26g fat)

6:00pm: 1 oz peanuts(7g carbs/3g fiber, 8g protein, 16g fat)

6:30pm: 1 small packet tuna, side salad, 4 tbsp dressing, acorn squash and cheese(30g carbs/4g fiber, 30g protein, 16g fat)

9:30pm: 3 ZMA caps

10:00pm: 1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)

Totals:
Calories: 2626kcal
Carbs/Fiber: 249g/28.5g
Protein: 222g
Fat: 82.5

Comments:
Shouldn't have eaten the couple of cookies I did. It sucks when, because of other people, there's junk food around. I'm never tempted at the supermarket. But if there's a bag of cookies lying around it's hard not to take just one. Dammit. Overall, though, okay, if a bit high in calories. I'm still not sure if I'm losing weight too rapidly or not quickly enough(I've not been getting very consistent number when I weight myself of late. This may be due to the refeeds and added muscle glycogen.)

MISC. RECOVERY ISSUES
9 hours sleep.

Orange357
02-03-2002, 01:02 PM
woo...Read most of your journal,,I have a headache..Great work though! nothing like OCD to get you though the day!;)

Blood&Iron
02-03-2002, 02:40 PM
Originally posted by Orange357
woo...Read most of your journal,,I have a headache..

Hmmm...I'm still trying to work out if this comes to a compliment or not...



Great work though! nothing like OCD to get you though the day!;)
I DO NOT HAVE OCD!

Although, I do wash my hands a lot...and I generally have to check that my car's locked at least twice before I'm really conviced...wait a minute...F*CK ME...

Maybe I can get a prescription or something.

Actually, I really would rather not write down every damn thing I eat, etc. and have attempted to something similar to this a few times. Usually I quit after 2-3 days 'cause it's really quite tedious.

Blood&Iron
02-04-2002, 05:39 PM
GENERAL RAMBLINGS
I've been weighing myself every night for the last few days, and am still not sure whether or not I'm losing weight to rapidly or not rapidly enough. I've gotten at various times weights of 205, 201, 202.5. I think the 202 figure is the legit one--at least I hope it is, as that is exactly the amount of weight loss for which I've been shooting(Namely, about 1lb a week.) I didn't manage to meet up with the guy who does my bodyfat tests, so I'm still unsure on that front, but I definitely getting leaner and leaner. Tomorrow, if I followed my previous schedule would be a refeed day, but I'm gonna wait until the afternoon and begin my refeed then, and continue it on Wednesday.(I've read some more stuff by Lyle McDonald which suggest this is a better way to approach things.) We'll see how things work out.

Just thought I'd also mention the damn power to my house is out, so I'm having to write this using a laptop computer with a flashlight pointed at it to see what I'm doing. So if the quality of this is less than normal, that's my excuse(Not a good one, but still it'll work.)

EXERCISE

Incline DB Press
Tempo: 212
Warm-up: 60's x 6
Work-set: 80's x 3

Comments:
I'd thought maybe about switching the final work-set on this exercise for a set on the Hammer Strength Incline Press, but decided not, at least for the time being. Basically, a repeat of last week. Really pushed for 4th rep, but it wasn't gonna happen.
B&I Rating:
Decent.

Barbell Bench Press
Tempo: 212
Warm-up: bar x 8, 135 x 6

Comments:
Nothing of note here. Nice, easy warm-up.
B&I Rating:
N/A

Hammer Strength Bench Press
Tempo: 414
Warm-up: previous exercise
Work-set: 190 x 3

Comments:
Increase the weight by 5 lbs and got the same reps as last week. But I really had to bust ass for the last rep. Actually, my form might've been a bit off. I haven't struggled as much for rep as I did for the last one here in quite a while.
B&I Rating:
Great.

Incline DB Flyes
Tempo: 212(warmup), 414(work-set)
Warm-up: 20's x 6
Work-set: 45's x 4.5

Comments:
As last week I really busted ass on this, but just ended up with a repeat of last week. Exactly the same.
B&I Rating:
Decent.

Dips
Tempo: 101
Warm-up: bodyweight x 6
Work-set: bodyweight+50lb db x 2

Comments:
Damn. I was so close to getting a third rep I could taste it. If I had put as much into that rep as I did the final rep on the Hammer Strength Bench Press, maybe I couldv'e gotten it. I'm not sure though. All in all, a decent effort.
B&I Rating:
Decent.

DB Overhead Press
Tempo: 212
Warm-up: 25's x 6
Work-set: 55's x 2

Comments:
Lowered the weight on the warm-up from 30lb DBs hoping it would make the work set a bit easier. No such luck. Last week I really put forth a good effort here. The week before that I did a sh*t job. Well, this was a repeat of 2 weeks ago. One rep less than last week and I used so-so form.
B&I Rating:
Crap.

Hammer Strength Behind-the-neck Press
Tempo: 101
Warm-up: previous exercise
Work-set: 180 x 3

Comments:
Repeat of last week. Moderately decent effort.
B&I Rating:
Mediocre.

Seated Lateral Raise
Tempo: 212(warm-up), 414(work-set)
Warm-up: 12's x 6
Work-set: 15's x 4

Comments:
Repeat of last week. A decent push for a 5th rep but nothing extraordinnary.
B&I Rating:
Okay.

Barbell Wrist Curl
Tempo: 212(warm-up), 414(work-set)
Warm-up: bar x 6
Work-sets: 95 x 3

Comments:
Lost a rep from last week. I noticed I tend to curl my wrists up too far so the weight is pressing my hands toward my wrists(This does not feel good, and is probably the reason for the pain I sometimes experience while performing this exercise. I'll be careful next time not to do this.
B&I Rating:
Crap.

Overall Comments:
Again, not a bad workout, but not a great one either. Pretty mediocre. This seems to be a theme while dieting. Man, I can't wait to start bulking again. Maybe in a couple more months. I've still got a long way to go. I'm also starting to get sick of my routine. I've never stuck to a single routine as long as I've been on this one(4 months now) I tend to get bored easily, and am really feeling the need to mix things up a bit. We'll see how I feel on Wednesday and Friday.

DIET

8:30am: 2 eggs, 30g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(32g carbs/4g fiber, 42g protein, 10.5g fat)

9:15am: 1 serving Trac Creatine(4g arginine, 4g creatine), 250mg DMAE, 800mg Phosphotidyl choline, 100mg ginkgo biloba, 1g L-tyrosine

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

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

11:45am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:00pm: 1/2 Chicken Caesar Wrap, 1/2 Lean Body MRP(30g carbs/2g fiber, 32g protein, 9g fat)

4:00pm: 1/2 Chicken Caesar Wrap, 1/2 Lean Body MRP(30g carbs/2g fiber, 32g protein, 9g fat)

6:00pm: stir-fried chicken and vegetables(40g carbs/8g fiber, 52g protein, 20g fat)

9:30 3 ZMA caps

10:30pm: VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)

Totals:
Calories: 2454kcal
Protein: 250g
Carbs/Fiber 232g/23.5g
Fat: 58.5

Comments:
A bit lower in fat and higher in protein than usual, and the calories were a bit lower than normal but not horrible. Forgot to prepare my food ahead of time last night, so I was forced to eat at a cafeteria--hence the chicken caesar wrap(In a white tortilla--eyyyehh.)

MISC. RECOVERY ISSUES
Got a good 8 hours of sleep. I'm doing Budo Taijutsu again last night. Missed both classes last week due to scheduling conflicts etc. Also had to walk a good mile or two to pick something up for work, but I can't imagine it'll have much of an effect on anything.

Orange357
02-04-2002, 06:09 PM
Originally posted by Blood&Iron

Hmmm...I'm still trying to work out if this comes to a compliment or not...
**;)
[B]
I DO NOT HAVE OCD!

Although, I do wash my hands a lot...and I generally have to check that my car's locked at least twice before I'm really conviced...wait a minute...F*CK ME...

Maybe I can get a prescription or something.
**:nod:
Actually, I really would rather not write down every damn thing I eat, etc. and have attempted to something similar to this a few times. Usually I quit after 2-3 days 'cause it's really quite tedious.
**Thats cool..Im not writing down my diet right now but i try to keep it at 3500-4000, i figure im eating a lot trying to put on weight plus it really doesnt differ much day to day other than extras **** i put in ;)

The_Chicken_Daddy
02-05-2002, 05:16 AM
how come you only do one work set?

oh, and why such low reps? any particular reason?

Blood&Iron
02-05-2002, 06:45 AM
Originally posted by The_Chicken_Daddy
how come you only do one work set?

While I do break some of the rules, e.g. very long rest periods, and multiple exercises for the same muscle, I'm still generally a HIT guy. Compare my routines to Dorian Yates. They're somewhat similar. I started out doing only 1 set period with no warmups, but with such low reps I think a warm-up is, in general, a good idea. I was doing two warm-ups for most exercises until I started dieting, but I figure these merely cut into my recovery ability, which is already limited by submaintenance calories, and don't place enough of a stress on the muscle to cause any sort of adaption.



oh, and why such low reps? any particular reason?
If you add up my tempo and multiply that by the number of reps I perform you'll see my TUL is probably around 15-30seconds. Then consider than most people perform their reps at a tempo of 0.5-0-0.5--or many even faster--and multiply that by the number of reps they perform. Even if one performs 12 reps at that speed the TUL is still only 12s. I also have very poor muscular endurance and find short to moderate TULs work best in my case. Generally, I adjust the cadence or rep range to one or two exercises so that I've also got a couple of longer TULs, i.e. the chest flyes, leg press, leg extensions, etc.

Hope that answers your questions.

The_Chicken_Daddy
02-05-2002, 09:36 AM
TUL?


time under ?......

Blood&Iron
02-05-2002, 10:02 AM
Originally posted by The_Chicken_Daddy
TUL?


time under ?......
Time under load

Some people use TUT-Time under tension

Same thing.

Blood&Iron
02-05-2002, 03:00 PM
GENERAL RAMBLINGS
Technically, today is a refeed day, but I've decided to try and 'listen' to my body. Actually, I'm lying. I'm just gonna start trying to center my refeeds around the days I lift, rather than having them every three days. I also plan on beginning my refeed tonight, the day before my workout and continuing it tomorrow, as per Lyle McDonald's suggestions. I may change my mind, though. Depends on how I'm feeling this evening.

Still haven't had my bodyfat tested. I saw the guy that normally does it last night at the gym. Hopefully, I'll be able to catch him at a time that he can perform the test.

Also, my back has been hurting somewhat. I remarked last week that while performing Hammer Strength rows I felt an odd sensation in my right back(Rhomboid, perhaps.) I thought everything was fine, but Sunday I sneezed and felt some pretty intense pain. Yesterday, it wasn't really bothering me much, but while at my Budo class last night, were were practicing some techiques and at one point I fell rather hard on my back. F*******CK. Major pain. It was painful to even breathe for a while. It was still a little tender this morning and I considered using it as an excuse to skip the gym. If I'm intelligent--unlikely--I'll skip my workout tomorrow. But unless I'm in acute distress, I'm just gonna ignore the pain. Kids don't try this at home(I lecture people all the time about not working out while injured. What a hypocrite!) Anyways, just goes to show that even moderately decent form, i.e. moderately crappy form, can have consquences. Hopefully this will teach me a lesson.

EXERCISE

Elliptical Trainer:
High-Intensity Interval Training:
Something or other...

Comments
I was sorting playing things by ear today, adjusting my rest periods and the level of difficulty as needed. I think I did about 6-7 intervals, but am not sure. I really didn't put in the level of effort I have in the past sessions. But it was still quite taxing. I was huffing and puffing and could barely walk after I got off the machine. I guess that counts for something. Not much, but something.

Calf-raise on incline leg press:
75 x 10, 62.5 x 10,50 x 10, 37.5 x 10, 37.5 x 10, 25 x 10, 25 x 10, 12.5 x 10, 12.5 x 10

Seated Calf-Raise:
45 x 10, 35 x 10, 25 x 10, 15 x 10, 25 x 10

Comments:
Speed up my tempo on these from last time. Sorta cheating, but I don't really care.

Overall Comments:
A quite sh*tty job overall. I really didn't even feel like going into the gym this morning, and considered skipping cardio today. But that little, annoying inner-voice prodded and insulted me to at least do something. I had to go to the gym anyway to take a shower, as my power is out at home, so I've got no hot water.

DIET

9:00am: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

10:00am:1 serving Trac Creatine(4g argininine, 4g creatine), 100mg gingko biloba, 250mg DMAE, 800mg phosphotidyl choline, 1g l-tyrosine)

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

10:45pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:00pm: stir-fried chicken and vegetables(27g carbs/4g fiber, 27g protein, 12g fat)

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

3:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

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

6:00pm: 2 low-fat Hostess cinnamon crumb cakes(38g carbs/0g fiber, 2g protein, 1g fat)

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

8:00pm: 1 Lean Body MRP, 1 cup milk, 2 low fat Hostess crumb cakes(74g carbs/1g fiber, 55g protein, 3g fat)

8:45pm: 100g Ultra Fuel, 500mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

10:00pm: 3 ZMA caps

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

Totals:
Calories: 3543
Carbs/Fiber: 499g/38g
Protein: 262g
Fat: 55.5g

Comments:
I'm not sure how to evaluate this as it's a hybrid diet/refeed day.
The fat came in surprisingly low and the carbs fairly high. Weird. The protein is maybe a bit high, but overall not bad(I think. Again, I'm not sure how to evaluate this.) Calories are probably just a little above maintenance.

MISC. RECOVERY ISSUES
A decent 9 hours of sleep.

aeckhardt
02-05-2002, 04:53 PM
Hey, I've been lookin all around, but I can't find the percentage deficit and percentage surplus of calories during dieting and refeed periods. What have you been using? -20% when dieting and +80% when refeeding?

Blood&Iron
02-05-2002, 05:01 PM
Originally posted by aeckhardt
Hey, I've been lookin all around, but I can't find the percentage deficit and percentage surplus of calories during dieting and refeed periods. What have you been using? -20% when dieting and +80% when refeeding?
I started mostly using info from Par Deus. He recommends 20-50% above maintenance for refeeds. I haven't kept track too carefully, but I'd guess I'm usually around the 50% mark. While dieting I started at 500 calories under maintenance(For me this was 3000kcal) and have worked my way down over the course of 8 weeks to my current level of around 2500kcal. Most of the decreases just sort of happened. Basically, I'd either decrease my grams of fat, or my grams of protein and carbs by about 200kcal. I think more in terms of macronutrients than calories.

BTW, did you look at the site that was posted in the Leptin thread. I think this stuff is also covered at that site.

Hope that helps.

Blood&Iron
02-06-2002, 04:48 PM
GENERAL RAMBLINGS
Almost nobody will admit to using bad form. A very few will, but justify it saying things like "You can't baby 400lbs."(Actually, this is from someone I very much respect.) Bullsh*t. Some people can get away with using poor form for years and years and never suffer any ill effects. They are the exceptions, however. For the rest of us, it is a ticket to debilitating injury, or worse, an end to our training careers. I am one of the worst sticklers for form you'll ever meet. I tried training a friend once. It was the first and last time I will ever do such a thing. No matter how much we lightened the weights and no matter how much I yelled at him, he could never perform his reps to my satisfaction(This says more about me than him.) While this perfectionism spelled doom for any idea of being a personal trainer, it has served me well in my own training. I've only been training three years. For the first two, I was obsessive about form. You couldn't pay me to perform my exercises with poor form. I just wouldn't do it. Of course, as a consequence I never suffered an injury. I didn't know what "bad" soreness was. It didn't exist in my world.

Then I hired a trainer to supervise my workouts. Well, that was the plan anyway. I ended up ditching my own training plan to give his theories a try. One of these was using whatever cadence came naturally--generally, this ended up being far faster than anything I'd done previously. (I am still thankful to him for other things. I was incredibly dogmatic with regards to training methodology, and he showed me there was not only one path to success.) Not surprisingly, my poundages were going up rapidly. And for a while things seemed to be just hunky-dory. But after 6-7 months of this, I started noticing something. Upon waking my lower-back would be tender. I'd feel a twinges in my shoulder or knees from time to time. Still, I refused to admit the truth of the matter. I was approaching a 300lb squat, a 230lb machine overhead press, and a 900lb leg press for reps. Nothing impressive, but for me these were significant numbers. Some part of me--the part that is 'special' and rides on short bus-- felt that if I reduced my weights I'd whither away. That somehow my muscle would atrophy. Heavy weights were necessary to build muscle, this part of me said. Intellectually, I knew better, but I was afraid to take action.

But the twinges and the aches and pains continued to plague me. Eventually, I decided enough was enough. I cut my weights in half. I started using much slower tempos. And I started carrying Stuart McRobert's book on form with me everytime I went to the gym. I'd read his descriptions every time before I performed a lift. I'd have people watch me. Still, my form is not quite what is was before I hired the trainer. I still occasionally do something stupid. One example was the way I was performing my Hammer Strength row. I was just too proud of my poundages on it. I figured, 'Hell, it's only one exercise. Besides, my form isn't that bad' as if that would prevent me from getting injured. Well, last week my actions finally bit me on the ass. I pulled a muscle. Nothing major, but it was a sign. So this week I finally worked up the nerve, cut my poundage in half, and started performing the exercise as I should have in the first place.

Most injuries aren't acute. They are cumulative. Years and years of bad form, of performing your exercises too quickly, these things take their toll. Don't let anyone tell you differently. I had one member of these boards who has been at the iron game far longer than me comment that I shouldn't pay such careful attention to tempo. That it is hampering my results. Maybe he's right. Having looked at his own journal I was very impressed by both his size and the weights he's putting up(Far more impressive than anything I'll likely ever achieve.) But you know what, I noticed something. Comments sprinkeld here and there in his journal that he had shoulder problems. Or that he couldn't perform regular squats anymore due to lower back problems. And he's only 31. Maybe it has nothing to do with his current training approach. I might have no f*cking clue what I'm talking about. But it's something to think about. When I die, the mortician is going to have to pry my cold, clammy hands from an olympic bar. I don't plan on being incapacitated by joint problems at age 40. As Stuart McRobert, a man who know from years of experience, is so fond of saying "When it comes to form, make no compromises. Ever." Truer words have never been spoken.

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

2)I took EC before this workout.

Assisted/Weighted Chins
Tempo: 313(warm-up), 301(work-set)
Warm-up: -110(palms-away) x 6
Work-set: bodyweight+10lbs(palms-facing) x 5

Comments:
I was really worried about my back on this first exercise. But it felt fine. Easy, almost. Two more reps than last week.
B&I Rating:
Great.


Hammer Strength Isolateral Row
Tempo: 212
Warm-up: 90 x 6
Work-sets: 180 x 7

Comments:
This is where I f*cked myself up last week. I've known for some time that my form was a bit crappy here, but figured "Hell, it's only one exercise. Besides, my form isn't that bad." Stupid. Stupid. Stupid. Since my back felt perfectly fine after the chins, I thought maybe I could get away with performing this similarly to last week, if a bit stricter. But as soon as I started the right side, I knew it was a BAD idea. So, I swallowed what little pride remains to me, went from using 145lbs per arm, to 180 for both and kept my form picture perfect(It's impossible to do this, I feel, if performing this exercise one arm at a time. So from now one I'm doing both arms together.) Nor will I allow any scapular retrataction on the concentric, as this also was part of the thing that f*cked me up. Still this felt very intense, and I put forth a good effort.
B&I Rating:
Good.

Rack Deadlift
Tempo: 212
Warm-up: 135 x 8(mixed grip)
Work-sets: 250 x 6(mixed grip), 335 x 6(w/ straps)

Comments:
Again, I thought my back was not going to like this at all, but I really felt no discomfort--well, no more than the usual discomfort anyway. The work set without straps was a bit of a let down as my grip gave out before my back. Still there was 5lbs more on the bar, and I only lost 1 rep from last week. So, it was an improvement. The work set with straps was awesome though. I had someone watch my form as I've been a bit concerned about it on this exercise, and he said it was perfect. Two more reps that last week.
B&I Rating:
Great.

Machine Pullover
Tempo: 313
Warm-up: 105 x 5
Work-set: 195 x 3

Comments:
No improvement from last week, but I maintained the improved form I established last week, and considering the level of effort I put into the rack deadlifts, just repeating last weeks performance was a pretty decent achievement.
B&I Rating:
Okay..

Seated Incline DB Curls(30 degrees)
Tempo: 313
Warm-up: 20's x 5
Work-set: N/A

Comments:
Nothing much to note here. Just a light, easy warm up
B&I Rating:
N/A

Standing BB Curls
Tempo: 212
Warm-up: previous exercise
Work set: 95 x 2

Comments:
Well, this was my first attempt at replacing the isolateral spider curls. I was too ambitious as I haven't performed this exercise in some time, and used too much weight. Besides, I was reminded why I dropped these in the 1st place as I really don't care for these.
B&I Rating:
Crap.


Hammer Strength Curls
Tempo: 313
Warm up: previous exercise
Work set: 65 x 5

Comments:
Tried to be more cautious in the amount weight I used here. Again, I really didn't care for this exercise, as it doesn't feel nearly as intense as the isolateral spider curls.
B&I Rating:
Crap.

Isolateral Spider Curls
Tempo: 212
Warm-up: previous exercise
Work-set: RIght: 35 x 2 + 1 forced, Left: 35 x 2 + 1 forced

Comments:
Since I was unsatisfied with any of the other bi exercises I had tried, I decided to do a set of these. Considering that I still only performed 4 sets total for bi's it ain't that bad. Still I felt kinda silly. Since I had performed quite a bit more bi work that normal when I came to these I dropped the weight. The forced reps involved quite a bit of assistance from the other arm. But I finally acheived the intensity I was after.

B&I Rating:
Okay.

Rear Delt Machine Flyes
Tempo: 212
Warm-up: 60 x 6
Work-set: 105 x 4(5?)

Comments:
Added 7lbs to the work set. Still not sure if I got 4 or 5 reps. I hate it when I lose track like this, but sometimes I just get so caught up in things it can't be helped. Still a decent improvement from last week, although I should've pushed harder for an additional rep.
B&I Rating:
So-so.


DB Shrugs
Tempo: 212
Warm-up: 45's x 6
Work-set(kneeling): 55's x 5

Comments:
Dropped the weight from 65lb DBs to 55lb DBs. Better form and overall an okay effort. Still, nothing great.
B&I Rating:
So-so.

Overall Comments:
I was debating this morning whether or not I should even perform this workout. I was very worried about my back and consider either skipping the gym entirely or substituting my leg workout. I had not originally planned to add EC back in until the beginning of next week, but figured I needed a kick in the ass so I popped one down. What a difference. Where I was expecting either a horrible workout cut short by pain, or a lackluster leg workout, I got the best workout I've had in a good month or two. Across the board increases and just a feeling of being zoned in. I was *completely* focused. Surprisingly, I didn't suffer the jitters I usually get after an extended break from EC. Maybe due to the fact it's only been 2.5 weeks or because I was using a knock-off brand. Whatever. Still, overall, a great workout. Man do I love EC.

DIET

8:30am: 1 low-fat cinnamon crumb cakes, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(87g carbs/8g fiber, 6g protein, 5.5g fat)

10:00am: 1 serving Trac Creatine(4g arginine, 4g creatine), 1 ThermaPro(20mg ephedra, 200mg caffeine), 500mg L-tyrosine

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

11:00am(halfway through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

11:30am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:00pm: 2 low-fat crumb cakes, 1 Lean Body MRP(65g carbs/1g fiber, 47g protein, 2.5g fat)

2:30pm: 100g Ultra Fuel, 250mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

4:30pm: 1 Lean Body MRP, Instant Mashed Potatoes(68g carbs/4g fiber, 49g protein, 5.5g fat)

5:303 oz. Baked Lays(69g carbs/6g fiber, 6g protein, 4.5g fat)

8:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese(159g carbs/15g fiber, 37g protein, 16.5g fat)

9:00pm: 2 low-fat Hostess cinnamon crumb cakes(38g carbs/0g fiber, 2g protein, 1g fat)

10:00pm: 3 ZMA caps

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


Totals:
Calories: 4143kcal
Carbs/Fiber: 708g/41.5g
Protein: 239g
Fat: 39.5g

Comments:
Just about perfect. Hoorah.

MISC. RECOVERY ISSUES
Got about 8 hours of sleep. Pretty decent. Back is still a bit sore from last week.

Blood&Iron
02-07-2002, 08:48 PM
GENERAL RAMBLINGS
I was scheduled to do cardio this morning, but I stayed up too late last night--and consequently woke up late this morning, so I didn't have much time. It would've been a real crunch and besides I REALLY didn't feel like going today. Felt a bit sore too(The good kind of soreness, luckily.) and figured it wouldn't hurt to give my body a day off. Still went to Taijutsu but it wasn't really taxing. As long as it doesn't become habit, I don't see anything wrong in taking a day off now and again, if I feel the need.

EXERCISE
NONE

DIET

9:00am: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:00am: 2 eggs, 60g muesli, 1/2 cup milk, 1 multi vit., 1g ester-c, 400IU vit. E(49g carbs/8g fiber, 24g protein, 15g fat)

9:15am: 1 serving Trac Creatine(4g arginine, 4g creatine)

1:00pm: 4 cups leaf lettuce, 3oz chicken, 4 tbsp croutons, 3 tbsp caesar dressing(15g carbs/5g fiber, 31g protein, 23g fat)

3:30pm: 3oz peanuts(4g carbs/3g fiber, 8g protein, 16g fat)

4:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

6:30pm: 1slice pizza, stir-fried chicken and vegetables(63g carbs/8g fiber, 63g protein, 27g fat)

8:00pm: 22g whey, 5g glutamine peptide, 5g BCAAs(3g carbs/0g fiber, 22g protein, 1.5g fat)

9:30pm: 3 ZMA caps

10:30pm:1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)

Totals:
Calories: 2621kcal
Protein: 260g
Carbs/Fiber 183g/39g
Fat: 93g

Comments:
A bit higher in fat, and lower in carbs than I'd like, but overall calories were just about right.

MISC. RECOVERY ISSUES
Got a decent 8.5 hours of sleep, although I could've used a bit more. Also did Budo Taijutsu although it wasn't anything that taxing so I don't think it'll have much effect.

Blood&Iron
02-08-2002, 05:47 PM
GENERAL RAMBLINGS
None.

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

Note: This workout was performed on EC.

Squats
Tempo: 212
Warm-up: bar x 10, 135 x 6
Work-set: 205 x 5

Comments:
I really felt revved up and ready to go--courtesy of EC, of course--but had to wait for some dude who was using the power-rack. My warm-ups felt so easy, I really felt that I was gonna make a huge improvement, but alas, only one more rep than last week. Still, I usually have to pause for 2-3s after the first 2 reps, and this time I didn't do that until rep 4(During which, incidentally, I somehow lost my balance a little.) But all in all a decent performance.
B&I Rating:
Okay.

Stiff-Legged Deadlifts
Tempo: 313
Warm-up: 95 x 6
Work-set: 245 x 5

Comments:
Somehow I got goofed up and used a 313 cadence instead of the 212 I normally use. I still got one more rep however, so that an increase in TUL from 20s to a TUL of 35s. That almost double and is a pretty significant improvement.
B&I Rating:
Good.

Leg Press
Tempo: 313(warm up), 212(work set)
Warm-up: 215 x 10
Work-set: 420 x 12

Comments:
If you recall, I sorta lost count last week and wasn't sure if I got 10 or 11 reps. Well, it's irrelevant 'cause this week I banged out 12. Didn't push quite as hard as I might, but a good effort nonetheless.
B&I Rating:
Good.

Lying Leg Curl
Tempo: 303
Warm-up: 60 x 5
Work-set: 80 x (4 + 3)

Comments:
You might recall I've been flexing my toes away from my body, and this makes the exercise quite a bit more difficult. This week I did something a bit different. I did the normal "toes away" thing, hit 4 reps(which was a repeat of last week) then said "F*ck it" and flexed my toes toward my body and was able to pump out 3 more reps. I would've failed at 4 otherwise, so they were forced/cheat reps in a way--but not a bad way.
B&I Rating:
Good.

Hammer Strength Leg Extension
Tempo: 5-1-10
Warm-up: none
Work-set: 120 x 4

Comments:
Last week I forgot to perform this exercise. Well, maybe a week off is what I needed, cause I added 5lbs to my performance of two weeks previous AND I got an additional rep. Awesome. Still I was able to stand when I got off the machine(Normally, my legs buckle when I try to stand), so I was little disappointed.
B&I Rating:
Good.

Calf-Raises(Performed on Leg Press)
Tempo: 101
Warm-up: 87.5 x 10
Work-set: 237.5 x 4

Comments:
Repeat of last week. The last rep was really tough, though.
B&I Rating:
Okay.

Seated Calf-Raise
Tempo: 101
Warm-up: previous exercise
Work-set: 135 x 3

Comments:
Same as last week.
B&I Rating:
Okay.

DB Weighted Crunch
Tempo: 212
Warm-up: 35 x 6
Work-set: 80 x 6

Comments:
Some dude was on the weighted crunch machine I normally use and I really didn't feel like waiting, so I subsituted crunches with a DB on my chest. I really prefer the machine, as this is a bit aggravating to my low back. I place the DB on my upper chest at about shoulder level and sorta wedge my face between the two sides of it. Decent effort, but again, I don't like this exercise and next time I'll just wait for the machine.
B&I Rating:
Good.

Overall Comments:
I was a bit surprised the EC didn't result in more improvement, but it certainly did contribute to a feeling of being zoned in. I really felt with it and enjoyed this workout. Decent increases, but nothing spectacular. I'm dieting, though, so this is to be expected. On a side note, my low back was bothering me a bit during this workout. I'm positive this is from doing ninjutsu last night and rolling around on the floor for 2 hours.

DIET

9:00am: 2 eggs, 30g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E, 250mg ALA(29g carbs/4g fiber, 42g protein, 13.5g fat)

10:45am: 1 serving Trac Creatine(4g arginine, 4g creatine), 250mg DMAE, 500mg L-tyrosine, 1 ThermaPro(20mg ephedra, 200mg caffeine)

11:20am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:00pm(1/2 way through workout): 25g Ultra Fuel(24g carbs/0g fiber, 0g protein, 0g fat)

12:30am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

3:15pm: stir-fried chicken and vegetables(20g carbs/4g fiber, 27g protein, 10g fat)

4:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

5:00pm: 1 oz peanuts(4g carbs/3g fiber, 8g protein, 16g fat)

8:30pm: 1 cup cottage cheese, 1 small packet tuna, 60g muesli(50g carbs/8g fiber, 51g protein, 16g fat)

10:30pm: 1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)


Totals:
Calories: 2563kcal
Carbs/Fiber: 224g/34g
Protein: 265g
Fat: 67.5g

Comments:
Not bad. Once again a bit high in protein, but that's 'cause I used MRPs for two of my meals.


MISC. RECOVERY ISSUES
9 hours of sleep.

Blood&Iron
02-09-2002, 05:57 PM
GENERAL RAMBLINGS
Haven't been getting much feedback, lately. At first, when people started posting in here, I was like "Dammit, you're screwing up my beautiful journal." But now, I'm really missing it.
I noted the number of hits this thread had yesterday and looked at it today and it came out to about 20. So I figure that means I've got at least 3-4 regular readers, plus a bunch of people who haplessly wandered in here. So, if you're getting anything out of this, you think I'm full of sh*t, whatever, write something. I was really expecting some people to write something about my diatribe on good form, but no. Nothing. Nada. It's getting lonely in here.

EXERCISE
NONE.

DIET

8:30am:60g muesli, 1/2 cup skim milk(44g carbs/8g fiber, 12g protein, 6g fat)

10:30am: 1 oz peanuts, 1 Lean Body MRP(31g carbs/3g fiber, 53g protein, 17.5g fat)

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

5:00pm: Wendy's grilled chicken sandwhich + 1/2 bun, Mixed green salad, 1 packet vinaigrette(30g carbs/4g fiber, 30g protein, 35g fat)

6:30pm: 1 MesoTech protein bar(39g carbs/1g fiber. 25g protein, 8g fat)

10:00pm: 1 MesoTech protein bar(39g carbs/1g fiber. 25g protein, 8g fat)

10:20pm: 1 Heineken

10:25pm: 1 Gin and Tonic

10:30 1 shot Absolut Vodka, neat

10:32[/B[ 1 shot Jack Daniels, neat

[B]10:35 1 Heineken

11:00 1 Gin and Tonic

It get's kinda hazy here...only a couple more drinks.

2:45pm: 1 VPX Micellean MRP, 5 fish oil caps(22g carbs/ 7.5g carbs, 45g protein, 7g fat)






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

Comments:
Didn't have any food around the house, so a bit of an off day for the diet. Not a good excuse, but an excuse.

Addendum: F*ck. I'm not even bother adding up cals, etc. cause this day was shot to hell by my drinking.


MISC. RECOVERY ISSUES
8 hours sleep + a 2 hour nap(Sleeping is fun.)

The_Chicken_Daddy
02-09-2002, 06:02 PM
Hey man, i'd post more often if you made your B&I ratings a bit cooler. Just saying 'good' or 'bad' is crap.

You should be using 'kick ass' and 'supercalifragilisbegetsbeallidocious' and sheet to that effect dood. :thumbup:







I'll stand and be counted as a regular reader - as I am with pretty much all the active journals in this forum.

Alex.V
02-09-2002, 06:07 PM
Well, I understand my often abrasive comments are not always wanted. But I'll be sure to get on your case the moment I feel you're full of sh*t. ;) I'd consider myself a regular reader as well.

Blood&Iron
02-09-2002, 06:08 PM
Originally posted by The_Chicken_Daddy
Hey man, i'd post more often if you made your B&I ratings a bit cooler. Just saying 'good' or 'bad' is crap.

But I don't use 'bad' Besides, I tend to be pretty laid-back. If someone told me I one a million bucks I'd be like "That's cool." But maybe, I'll start trying harder.



You should be using 'kick ass' and 'supercalifragilisbegetsbeallidocious' and sheet to that effect dood. :thumbup:

I'm dieting, so nothing has come even close to warranting either of these superlatives. Good is about as good as it's gonna get until I'm back at 4500kcal a day. Sorry.

Fart Barker
02-09-2002, 06:20 PM
My day would be incomplete without reading your journal.

I even noticed this yesterday...


Originally posted by Blood&Iron
12:30am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

....but thought perhaps you were in some sort of time warp or something ;)

Blood&Iron
02-09-2002, 06:23 PM
Originally posted by Fart Barker

....but thought perhaps you were in some sort of time warp or something ;)

LMFAO

Blood&Iron
02-10-2002, 02:51 PM
GENERAL RAMBLINGS
Feel like absolute ****. Spent most of the day just waiting for my stomach to stop churning and my head to stop throbbing(Still waiting btw.) At about 4, decided I was ready for a shake or something. Bad idea. The scent of whey hydrosylate wafting out of my tub of Surge sent me to the kitchen sink to dry heave. Fun. Alcohol is evil. If I'd just followed my "No hangover" commandments last night things would've been fine today. But it's been so long since I went drinking I kinda forgot. God, I feel like ****. No thought of even going to the gym. Definitely not fit for cardio. Well, as the Japanese proverb says "Fall eight times, get up nine."(Technically, that doesn't really make sense, but it sounds good.) Feeling like sh*t is the least of the consequences. I know from experience that my workouts next week are going to be disasters. I try my best to rectify things. We'll see how it goes. Oh well.

BTW, as a joke I decided to put in my drinks as "meals" in yesterday's log entry. I really can't hold my liquor anymore. Well, this'll ward me off drinking for another 2-3 months at least.

EXERCISE
NONE.

DIET

Not gonna bother today. Let's just leave it at "Disaster"

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

Comments:


MISC. RECOVERY ISSUES
Uhh...hangover. Crappy alcohol sleep. BAAAAD.

Blood&Iron
02-11-2002, 04:12 PM
GENERAL RAMBLINGS
None today.

EXERCISE

Incline DB Press
Tempo: 212
Warm-up: 60's x 6
Work-set: 80's x 4

Comments:
I was thinking that Saturday's drunkenness and the fact that my hangover on Sunday really screwed my diet up was going to completely f*ck things up. But I took some EC before my workout and was really pumped to get going. Had to bust ass but I got one more rep than last week. The bells sorta just got stuck about half-way up, but I gutted it out and got 'em up. I wanted five; man, did I want five. But there was no way in hell it was gonna happen.
B&I Rating:
Great
ChickenDaddy Rating
Splendiforous.

Barbell Bench Press
Tempo: 212
Warm-up: bar x 8, 135 x 6

Comments:
Nice, slow warm-up.
B&I Rating:
N/A

Hammer Strength Bench Press
Tempo: 414
Warm-up: previous exercise
Work-set: 195 x 2.65784

Comments:
I was dubious as to whether I should add weight to this, considering I only just got 3 reps last week. But I knew going from 3 reps to 4 reps at a 414 cadence wasn't gonna happen, so I added the weight hoping to hit 3 again. Nope. The last rep just sorta hung there about 60-70% of the way, and I struggled mightily to get the lockout, but after about 7-8s of pushing and nothing happening, I gave up. Good effort, but so-so results.
B&I Rating:
Okay
ChickenDaddy Rating
Mediocrabtastic(Dammit, I hope you appreciate this. I'm struggling mightily here.)

Incline DB Flyes
Tempo: 212(warmup), 414(work-set)
Warm-up: 20's x 6
Work-set: 45's x 4.5

Comments:
Worked pretty hard on this. I might have actually gotten 5 reps, but I don't think so(I don't know why I have such a problem keeping track of how many reps I've done.)
B&I Rating:
Decent.
[I]ChickenDaddy Rating[/B]
Errr...decent.


Dips
Tempo: 101
Warm-up: bodyweight x 6
Work-set: bodyweight+50lb db x 2

Comments:
Same as last week. Really didn't put that much effort into getting 3 and feel I gave up a bit too quickly.
B&I Rating:
Crap.
[I]ChickenDaddy Rating[/B]
Dungalicious.

DB Overhead Press
Tempo: 212
Warm-up: 25's x 6
Work-set: 55's x 2

Comments:
Crap form. Crap reps. Crap. I've hesitated to reduce my weight on these as I've been getting 3 reps every other week, but since I've only managed 2 reps for 2 weeks in a row, next week I'm gonna drop these down to 45lb DBs
B&I Rating:
Crap.
[I]ChickenDaddy Rating[I][U]
Craptabulous.

[U]Hammer Strength Behind-the-neck Press
Tempo: 101
Warm-up: previous exercise
Work-set: 180 x 3

Comments:
Repeat of last week. Moderately decent effort.
B&I Rating:
Okay
ChickenDaddy Rating
(I give up. This is too hard.)

Seated Lateral Raise
Tempo: 212(warm-up), 414(work-set)
Warm-up: 12's x 6
Work-set: 15's x 5

Comments:
One more rep than last week. The ROM on the final rep was few inches short, but I'm choosing to count it.
B&I Rating:
Okay.

Barbell Wrist Curl
Tempo: 212(warm-up), 414(work-set)
Warm-up: bar x 6
Work-sets: 95 x 4

Comments:
Reduced my ROM as I discussed last week. Felt much easier on my wrists, and I managed to regain the rep I lost last week.
B&I Rating:
Okay.

Overall Comments:
Pretty decent workout. I was expecting disaster consider how badly things usually go after a weekend of drinking. Probably this is, in part, due to having used some EC before this workout. Also my rest periods were a good deal shorter than usual(Due to EC-induced jumpiness.) so my workout was completed a good 15 minutes earlier than normal.

DIET

10:00am: 3 low-fat cinnamon crumb cakes, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(97g carbs/4g fiber, 34g protein, 6g fat)

11:00am: 1 serving Trac Creatine(4g arginine, 4g creatine), 1 silly plastic syringe of ClenButrx(EC, Yohimbe, some other junk)

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

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

12:30pm(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:30pm: 100g Ultra Fuel, 250mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

3:30pm: 1 Lean Body MRP(27g carbs/1g fiber, 45g protein, 2g fat)

5:30 3 oz. Baked Lays(69g carbs/6g fiber, 6g protein, 4.5g fat)

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

7:30pm: 100g Ultra Fuel(98g carbs/0g fiber, 0g protein, 0g fat)

10:00pm: 2 oz Baked Lays(46g carbs/4g fiber, 4g protein, 3g fat)

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


Totals:
Calories: 4949kcal
Carbs/Fiber: 718g/37.5
Protein: 218g
Fat: 37g fat

Comments:
Perfect! Only 7% of my calories were from fat. Most of my carbs came in the from of maltodextrin. Sufficient but not excessive fructose. Awesome.

MISC. RECOVERY ISSUES
Solid 9 hours of sleep. Didn't wake much at all. Nice.

Blood&Iron
02-11-2002, 05:05 PM
I got some 'before' pictures I had taken about 4 months ago, yesterday. I nearly sh*t myself. I look absolutely pathetic in them. But I've decided to post one of the half-way decent ones in my journal. Before I do this, however, I'm gonna post some regular photos. For some reason my head looks like an oddly shaped ice-cube in the muscle(or lack of muscle in my case) photos. In addition, I was going for the haughty look of contempt Arnold Schwarzenegger used so well in some of his photos. I, however, just ended up looking like an utter and complete asshole(Which btw is probably true, but is somewhat beside the point.) I've always thought most shots of bodybuilders from the 80s and after have a tendency to look incredibly gay. The big smile, the whitened teeth. I always thought Arnold's look of smug, superiority ooked cool. I couldn't pull it off, and without a great physique it makes me look truly ridiculous. So without further ado, here's Blood&Iron in a regular shot from about 3 years ago, just after I started lifting(I'm not the girl.)

Blood&Iron
02-11-2002, 05:10 PM
Here's one final shot from about the same time period(About 4-5 months after I started lifting.) I'm first on the left.

Blood&Iron
02-11-2002, 05:25 PM
Okay, the moment of truth. Yes, I'm a great fat f*ck. I look horrible. If, for whatever reason, you wish to give me a sincere compliment, by all means do so. But please don't try to placate me with the usual "You look decent/Just keep working/etc" drivel. I'd rather you said nothing. Feel free to be harshly critical, however. I don't even care if it's non-constructive. I just want the truth. I'm doing this as I feel obligated to those that read my journal on a regular basis. I really have no desire for anyone to see this photo(It is the best of the bunch. Some are truly horrific.) Anyways, I'd just like to note that this was taken completely unpumped, under flat, flourescent lighting, and with me as pasty as Casper. Further, I can't pose worth sh*t. I think I might look a bit better under different circumstantes(Also, I think I look a fair sight better than this now. Less fat, more muscle. Same bodyweight) And again, remember I'm not quite so facially ugly as this photo makes me appear.

BTW, this photo oddly makes my upper-body look better than my lower body. This is due to the lighting and the fact that this is a side pose. My calves almost look rather stick-like(They aren't) and my biceps look only kinda crappy(They really suck.)

So, without further ado <deep breath> Here it is. F*ck.

aeckhardt
02-11-2002, 05:33 PM
Nice chest. Your body type is very similar to my own. We have the same shoulders that kinda blend into the back and chest.

Maybe I should post some pics in my journal.

chris mason
02-11-2002, 06:07 PM
Why would someone want to rip on you? If you claimed to look incredible and posted that pic it would be one thing, however I don't believe that to be the case. As for the keep it up stuff, well, would you rather we tell you to stop? I would say that with continued (proper) training you can shape and mold your body into whatever shape you are comfortable with. I also think that you may wish to be more open to suggestions than you have been thus far. You never know, you may just learn something that will help you get closer to your goals. Oh yeah, it takes balls to post your picture, so kudos to you!

Blood&Iron
02-11-2002, 08:14 PM
Originally posted by chris mason
I also think that you may wish to be more open to suggestions than you have been thus far.
I am completely open to suggestions. I rejected a single bit of advice from you, as I've previously have done what you suggested and in my opinion it was bad advice(For me.) I most certainly accept advice, but I'm not going to do whatever anyone suggests without critical thought(No matter how esteemed/big/strong the person may be.) I evaluate things with regards to my own experience and knowledge. As should anyone who receives advice from me.(Though I tend to give only non-training advice and offer my own experiences.) Feel free to offer advice. But accept the fact that I will not accept it as holy writ.

And my point with the no "Keep at it" advice is to me this is, in general, offered only when there is nothing more positive to say. I would rather be insulted than placated.

And thank you for your compliment.


Aeckhardt-
Thanks for the compliment. Yeah, post some pics. I'd be curious to see 'em.

MonStar1023
02-11-2002, 08:24 PM
Looking good bro. Keep it up. Like the detailed journal.

:thumbup::thumbup:

Blood&Iron
02-11-2002, 08:28 PM
Originally posted by MonStar1023
Looking good bro. Keep it up. Like the detailed journal.

:thumbup::thumbup:

Frankly, I should be pissed. But I'm in a good mood.

Did you read what I wrote above? tuttut

MonStar1023
02-11-2002, 08:30 PM
My fault bro. Sorry about that..

:eek::eek:

The_Chicken_Daddy
02-12-2002, 02:12 PM
Hey B&I, you look decent. Keep working at it...


lmao - j/k ;)

Seriously tho...you look crap.

lmao.

Anyhoo, thanks for trying with the ratings bro. Appriciated.

oh, and btw...you look crap.

That is all.

Blood&Iron
02-12-2002, 02:14 PM
Originally posted by The_Chicken_Daddy
Hey B&I, you look decent. Keep working at it...


lmao - j/k ;)

Seriously tho...you look crap.

lmao.

Anyhoo, thanks for trying with the ratings bro. Appriciated.

oh, and btw...you look crap.

That is all.
Well...I asked for it. Thanks for the honesty. Although I think you missed a 'like' in a couple of places.

The_Chicken_Daddy
02-12-2002, 02:18 PM
Not where i come from :)

btw, i was taking the piss w/ the insults.

But what can i say if i can't congratulate you?

how about just well done for being a consistent gym tripper. Purely for that i respect you.

Blood&Iron
02-12-2002, 02:45 PM
Originally posted by The_Chicken_Daddy
Not where i come from :)

btw, i was taking the piss w/ the insults.

More missing words. My own language mystifies me sometimes(Well, actually it's your language. I'm just sorta borrowing it.)



But what can i say if i can't congratulate you?

Not sure I understand. This could mean you found nothing to compliment--which I can understand. Or that you took my above statements to mean that I didn't want any compliments. I was just looking to avoid insincere, pat on the head, "Yes, you're special" sorta things. Aeckhardt's post was a good example of what I consider a suitable compliment. He thought my chest looked okay, and said so. He wasn't overwhelmed or anything, but it was sincere. Personally, if anyone complimented me I'd think it be to the effect that I've got a decent chest and not-horrible symmetry. Weak points: too much fat, goofy look on my face, crappy arms, and my legs display absolutely no definition(I still say this is the goddamn lighting.) But despite this I don't think I looked terrible in the particular photo I posted. I definitely look better now(4 months later), and I'm working on the BF%, which is my biggest problem. But I'm not expecting anyone to be overly impressed. Didn't post the picture for praise. Just as a service to what few readers I have. I do think, that even if I looked great, people get too used to looking at fitness models and pro-bodybuilders to be impressed by anything "average." I'm certainly not.



how about just well done for being a consistent gym tripper. Purely for that i respect you.
Thanks.

Blood&Iron
02-12-2002, 04:45 PM
[QUOTE]Originally posted by Blood&Iron
[B]GENERAL RAMBLINGS

EXERCISE

Elliptical Ski Machine:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs
10s at slow pace
20s as fast as possible
10s at slow pace
20s as fast as possible
30s at slow pace
20s at pretty fast pace
30s at slow pace
20s at fast pace
40s at slow pace
20 at fast pace
30s at slow pace
20s at fast pace
2 min cool-down

Comments
Couple of things to note. One, I finally found a suitable machine on which to perform HIIT cardio. The elliptical ski machines. I didn't suffer nearly the muscular fatigue that hampered my sessions on the exercise bike, stair stepper, or elliptical trainer. The whole damn machine felt like it was gonna shake apart, but hell it ain't mine, so I'm not gonna worry about it. Also, I'm a bit worried about overtraining my upper-body. Two, I took 2 Adipokinetix(200mg caffeine, 50mg norephedrine, 6mg yohimbe) before doing my cardio. It helped me get going a bit, but norephedrine really isn't much of a CNS stimulant so it's not like EC or anything. Still, it helped. Three, I added one more interval. I'm gonna keep trying to be progressive in this regard, and add one interval per week until I hit about 15 minutes of intervals. Heartrate was 200bpm when I finished. Using the crappy 220-age formula(I can't remember the good one, offhand.) that's about my max heart rate.


Calf-raise on incline leg press:
87.5 x 10, 75 x 10, 62.5 x 10, 50 x 10, 37.5 x 10, 37.5 x 10, 25 x 10, 25 x 10, 12.5 x 10, 12.5 x 10

Seated Calf-Raise:
45 x 10, 35 x 10, 25 x 10, 25 x 10, 15 x 10

Comments:
Kinda difficult. But no more so than usual. I hadn't intended to still be doing this, but in the absense of my 30min uphill battles on the treadmill I'm gonna keep doing 'em. Otherwise, my calves will shrink down again.

Overall Comments:
Nothing really that notable, other than my heart rate was sky high for pretty much the whole session. Probably due in part to the Adipo, as well as the added interval.

DIET

8:00am: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

10:30am: 22g whey, 5g glutamine peptide, 5g BCAAs, 2 Adipokinetix(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:15am: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:00pm: 1oz cashews, 1 VPX Micellean MRP(29g carbs/8.5g fiber, 45g protein, 17g fat)

3:30pm: 1 oz cashews, 1 small packet tuna(7g carbs/1g fiber, 25g protein, 15g fat)

6:00pm: 1 oz cashews, 1 can peaches in juice, 1 small packet tuna(60g carbs/4g fiber, 25g protein, 15g fat)

8:30pm: stir-fried chicken and vegetables(40g carbs/8g fiber, 54g protein, 20g fat)

10:00pm: 3 ZMA caps

10:30pm: 1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)


Totals:
Calories: 2497kcal
Carbs/Fiber: 213g/29g
Protein: 238g
Fat: 77g

Comments:
Not bad. Macronutrient composition of meals was pretty far off, though. Not something I generally worry about too much, however. Calories were perfect.


MISC. RECOVERY ISSUES
8 hours restless, sh*tty sleep. No good. My chest is also a bit sort for some reason(Just muscular soreness.) Low back is also a bit tender(Probably from drunken dancing/stumbling on Saturday and Ninjustsu, though maybe my SLDL's have broken down. I'll check this on Friday.

Tryska
02-12-2002, 05:30 PM
LOVE love love! the ahnold face.

that whole shot was so 50's retro muscle beach, man. (altho your head did look like an ice cube hee hee). I think your physique for the overwhelming downplay you just gave it is not bad at all. I'm trying to figure out if your just hugely dysmorphic, or that was a ploy to get sympathy. also...you look better than you did a couple years back. either that or you just look better with your clothes off. umm...you got a nice physique, you shouldn't curve your back when you pose like that, or suck your belly in quite so much. i like your legs. they got a nice shape, but i'd like to see them shredded....calves = ace. :thumbup: at least form that angle. chest looks good as do arms.

your date had a kickass dress on, and i must say you look pretty sharp in a tux. and her dress was fabulous. (had to say it twice)

and that was chigs being sarcastic. he's jealous. ;)

Blood&Iron
02-12-2002, 05:52 PM
Originally posted by Tryska
LOVE love love! the ahnold face.

Boy, gotta say I'm surprised. Next time I'll get it right. I just gotta study up on my photo collection of the Oak.



that whole shot was so 50's retro muscle beach, man. (altho your head did look like an ice cube hee hee). I think your physique for the overwhelming downplay you just gave it is not bad at all. I'm trying to figure out if your just hugely dysmorphic, or that was a ploy to get sympathy.

Wasn't a ploy. Perhaps a little dysmorphia mixed with pre-emptive self-criticism. Wasn't aiming for sympathy though. I got a bit carried away, but that was just 'cause I've haven't had a picture taken of myself without a shirt on since I was about 5(Used to be fat. You coulda had a gun to my head, and still I wouldn't have done it.) THings look a bit different in the mirror(Plus the photo is 4 months old, so that is also a factor.)



also...you look better than you did a couple years back. either that or you just look better with your clothes off.

Yeah, I think you can kinda tell from the bit of my arm that's showing in the 2nd photo. I've actually got one of me kinda passed out at a Megadeth concert--long hair and all--from when I was 165 where you can see my legs, and the improvement is pretty big.



umm...you got a nice physique, you shouldn't curve your back when you pose like that, or suck your belly in quite so much. i like your legs. they got a nice shape, but i'd like to see them shredded....calves = ace. :thumbup: at least form that angle. chest looks good as do arms.

Thanks. I'm a workin' on the shredded thing. Oh, and the sucked in belly is classic. Nobody does that anymore. That's an Arnold trademark, girl.



your date had a kickass dress on, and i must say you look pretty sharp in a tux. and her dress was fabulous. (had to say it twice)

and that was chigs being sarcastic. he's jealous. ;)

I'm blushing from all the compliments. Thank you.

Tryska
02-12-2002, 06:16 PM
:thumbup:

Blood&Iron
02-12-2002, 06:27 PM
Just to give a little idea of what I looked like at 165, here the concert picture(That's NOT me on the left. I'm on the right.) Bangin' hair, huh?

Tryska
02-12-2002, 06:40 PM
rock on dude. you look like your hurtin' there.

Blood&Iron
02-12-2002, 06:52 PM
Originally posted by Tryska
rock on dude. you look like your hurtin' there.
I was completely limp. 30 minutes of banging will do that.
Wait, that didn't come out right.

Seriously, I literally couldn't hold my head up. It would just sort of flop over when I tried. Dammit, it's still sounding funny.

I give up...

Tryska
02-13-2002, 03:45 AM
your neck was tired. i get it. *lol*

Blood&Iron
02-13-2002, 04:29 PM
GENERAL RAMBLINGS


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

2)I took EC before this workout.

Assisted/Weighted Chins
Tempo: 313(warm-up), 301(work-set)
Warm-up: -110(palms-away) x 6
Work-set: bodyweight+12.5lbs(palms-facing) x 4

Comments:
Continued progression here. Added 2.5lbs and only lost one rep. I was surprised, to say the least.
B&I Rating:
Great.


Hammer Strength Row
Tempo: 212
Warm-up: 90 x 6
Work-sets: 190 x 6

Comments:
Since I exceeded my rep range last time, I made a larger than normal jump in weigh(Up 10lbs.) Still I hit the upper limit for reps, so I'll add another 5 lbs next week.
B&I Rating:
Great.

Rack Deadlift
Tempo: 212
Warm-up: 135 x 8(mixed grip)
Work-sets: 250 x 5(mixed grip), 340 x 6(w/ straps)

Comments:
Actually, made a mistake in this journal last week, as I only got 5 reps(I listed 6) on the mixed grip work set. I repeated last week performance, but realized it's this that has been causing me the minor back pains I've been experiencing. A number of authors I respect are adamant that deads--of whatever form--should never be performed with a mixed grip, as this causes one to "corkscrew" towards the hand that's supinated. I'm now forced to agree. I'll drop the weight back and cease using a mixed grip next week. For the work set with straps I added 5 lbs and still hit 6 reps. Again, I was surprised at this level of progression considering that I'm dieting. I did notice however my traps were a bit sore--in a bad way--after. I'll have someone watch me and tell me what idiotic thing I'm doing(I think I'm rolling my shoulder back on lockout and which I shouldn't be.)
B&I Rating:
Great.

Machine Pullover
Tempo: 313
Warm-up: 105 x 5
Work-set: 195 x 3.75

Comments:
Dammit. So close to 4 reps. Just 4 more inches and I would've had it. But I refused to cheat, and just couldn't get that last little bit. 75% of a rep is still progression, however.
B&I Rating:
Good.

Seated Incline DB Curls(30 degrees)
Tempo: 313
Warm-up: 20's x 5
Work-set: N/A

Comments:
Surprisingly, this was somewhat difficult. Probably due to the fact that I was moving much quicker between exercises than I normally do.
B&I Rating:
N/A

Isolateral Spider Curls
Tempo: 212
Warm-up: previous exercise
Work-set: Right: 40 x 2 + 1 forced, Left: 40 x 2 + 1 forced

Comments:
No progression here. A repeat of two weeks ago. I think my curl fiasco of last week resulted in me overtraining my bi's a bit. Also, my shortened rest periods may have been a factor.
B&I Rating:
Crap.

Rear Delt Machine Flyes
Tempo: 212
Warm-up: 60 x 6
Work-set: 105 x 5

Comments:
Wasn't sure whether I got 4 or 5 last week, so I'm not sure if this is progression or not. The last rep was a bit iffy(Shortened ROM) but I really pushed to get it. So, overall, a decent effort.
B&I Rating:
Okay.

DB Shrugs
Tempo: 212
Warm-up: 30's x 6
Work-set(kneeling): 50's x 5

Comments:
Dropped the weight both on the warm-up and the work set. Warm up down from 45's, and the work set down from 55's. I've been a bit unsatisfied with my form on these(I was bending my arms, and bringing my head down rather than performing these properly.) This time, form was perfect. Good intensity.
B&I Rating:
Good.

Overall Comments:
Best workout I've had in months. Really wonderful. I was very surprised considering the events of this past weekend. I moved much more quickly between exercises than I have been doing of late, and I almost felt like I was performing one of my old HIT routines. Generally, I rest as long as 3-4 minutes before my work sets, which in some ways, I feel is excessive. This time I took only a minute or two. Sometimes less. I think this was due in equal parts to my HIIT cardio, which has really improved my cardiovascular capacity, and the EC I took before lifting. Again, really a great workout. They should all be like this.

DIET


9:00am: 2 eggs, 30g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E, 250mg ALA(29g carbs/4g fiber, 42g protein, 13.5g fat)

10:45am: 1 silly plastic syringe of Clenbutrx(Ephedra, Yohimbe, Caffeine, plus a bunch of other junk)

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

11:30pm(1/2 way through workout): 25g Ultra Fuel(24g carbs/0g fiber, 0g protein, 0g fat)

11:50am(post-workout): 22g whey, 50g Ultra Fuel, 5g glutamine peptide, 5g BCAA's, 250mg ALA(50g carbs/0g fiber, 22g protein, 1.5g fat)

3:15pm: stir-fried chicken and vegetables(20g carbs/4g fiber, 27g protein, 10g fat)

5:00pm: 1 VPX Micellean MRP, 1 oz cashews(29g carbs/8.5g fiber, 51g protein, 16g fat)

6:00pm: 2 cookies(17g carbs/0g fiber, 1g protein, 8g fat)

8:00pm: 1 Uncle Ben's Thai Noodle Bowl, 1oz cashews(67g carbs/7g fiber, 28g protein, 24g fat)

10:00pm: 3 ZMA caps

10:30pm 1/2 VPX Micellean MRP, 5 fish oil caps(11g carbs/4g fiber, 22g protein, 6g fat)


Totals:
Calories: 2588kcal
Carbs/Fiber: 250g/27g
Protein: 216g
Fat: 80.5

Comments:
F*cked up. Shouldn't had the stupid Uncle Ben's Noodle thing and the cookies, so I had to cut my pre-bed shake in half, and even then I was about 200kcal over where I should be. F*ck.

MISC. RECOVERY ISSUES
9 hours of somewhat restless sleep. Only high point was I had my first lucid dream. Really cool. I gotta buy one of those little visors that flashes LED lights when it detects REM sleep, so I have lucid dreams on a regular basis.

Tryska
02-13-2002, 04:59 PM
lucid eh? how lucid? like did you direct it or did you just recognize you were dreaming or what happened?

Blood&Iron
02-13-2002, 05:02 PM
Originally posted by Tryska
lucid eh? how lucid? like did you direct it or did you just recognize you were dreaming or what happened?
I was in control. I saw some people in my dream from high school and it suddenly dawned on me that I was dreaming. From then on, it was sorta like being God.

Tryska
02-13-2002, 05:06 PM
ace. i'm not really into the whole lucid dreaming thing myself, but i do remember clearly a fascinating dream I had, where i did in fact lucid dream. i talk to the wiccan priestess about it, and she told me i met my totem that night. i thought that was pretty cool. i stood up to a rampaging black bear in war paint. at the crossroads of a cornfield.

Blood&Iron
02-14-2002, 04:16 PM
GENERAL RAMBLINGS

EXERCISE

Elliptical Ski Machine:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs
10s at slow pace
20s as fast as possible
10s at slow pace
20s as fast as possible
30s at slow pace
20s at pretty fast pace
40s at slow pace
20s at fast pace
40s at slow pace
20 at fast pace
40s at slow pace
20s at fast pace
2 min cool-down

Comments
As last time, I took some Adipokinetix prior to cardio. When I checked my heart rate as a finished it was 220 or so. Thought I might keel over from a heart attack. And boy my lungs were on fire. I sorta had this asthmatic wheeze and fits of coughing for a couple of hours after. Really pathetic.

Overall Comments:
None.

DIET

8:30am: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:30am: 22g whey, 5g glutamine peptide, 5g BCAAs, 2 Adipokinetix(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:00pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:30pm:3/4 Whole wheat Ham and cheese sandwich(30g carbs/3g fiber, 21g protein, 15g fat)

2:30pm: 1/4 sandwich, 1 small packet tuna(10g carbs/1g fiber, 9g protein, 5g fat)

4:30pm: 1 VPX Micellean MRP(29g carbs/8.5g fiber, 45g protein, 17g fat)

6:10pm: 4 low-fat crumb cakes(68g carbs/4g fiber, 4g protein, 2g fat)

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

10:00pm: 3 ZMA caps, 6 low fat Hostess cupcakes(174g carbs/6g fiber, 12g protein, 9g fat)

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


Totals:
Calories: 3681.5
Carbs/Fiber: 547g/46.5g
Protein: 217g
Fat: 69.5

Comments:
This is the beginning of my refeed. Just a little over maintenance calories with the majority being carbs. Just about right.

MISC. RECOVERY ISSUES
Really shitty sleep. Went to bed at 12 but after an hour I woke up and couldn't fall back asleep until 2 or 3am. I only ended up getting 7hours or so of sleep.

The_Chicken_Daddy
02-14-2002, 04:31 PM
Am i blind, or do you not post your weight losses each week and resulting 'current' weight?

You're still cutting right?

Blood&Iron
02-14-2002, 04:57 PM
Originally posted by The_Chicken_Daddy
Am i blind, or do you not post your weight losses each week and resulting 'current' weight?

You're still cutting right?
Oops yeah...that is kinda goofy. I think I'm about 199 right now. It's been around 1 lb a week at a pretty steady pace. I weigh myself almost every day, but since my weight fluctuates a fair amount due to hydration, etc, I don't really regard anything but a bf% test as signficant. I really need to get my butt in gear and have it tested.

Maybe I'll start posting my weight anyway...

The_Chicken_Daddy
02-14-2002, 04:59 PM
why weigh yourself everyday?

save it for one day a week and that way you can make better, and more accurate descisions on what to tweak to ensure further weight loss.

Blood&Iron
02-14-2002, 05:05 PM
Originally posted by The_Chicken_Daddy
why weigh yourself everyday?

save it for one day a week and that way you can make better, and more accurate descisions on what to tweak to ensure further weight loss.
'Cause it fluctuates. If I do it everyday I get a much better idea where I'm really at. If I just do it on one day it's prone to be pretty off.

Paul Stagg
02-15-2002, 01:02 PM
B&I -

Great job with the detail in the journal. You'll be able to use this to learn from - and I think everyone reading it is learning good stuff, too.

Photos look great - you've got the potential to get REAL big...

Don't worry about a little chub.

I agree with Tryska - the photo is very 50's muscle beach.

Blood&Iron
02-15-2002, 01:50 PM
Originally posted by Paul Stagg
B&I -

Great job with the detail in the journal. You'll be able to use this to learn from - and I think everyone reading it is learning good stuff, too.

Photos look great - you've got the potential to get REAL big...

Don't worry about a little chub.

I agree with Tryska - the photo is very 50's muscle beach.
Thank you. I really appreciate the kind words.

The_Chicken_Daddy
02-15-2002, 01:55 PM
B&I -

you are extremely fat and ugly.

I suggest you commit suicide before night fall and do the world a favour.

that is all.

Blood&Iron
02-15-2002, 02:03 PM
Originally posted by The_Chicken_Daddy
B&I -

you are extremely fat and ugly.

I suggest you commit suicide before night fall and do the world a favour.

that is all.
I can tell you're just saying this because I've stirred in you "the love that dare not speak its name." Obviously, you're hoping once I'm dead, you'll go back to liking girls again. Sorry, no can do.

The_Chicken_Daddy
02-15-2002, 02:22 PM
Close, but no cigar.

I was in fact, hoping to molest your still-warm torso and perform sex acts with interesting house-hold objects while filming it for the internet.

Necrophillia = big bucks.

aeckhardt
02-15-2002, 03:17 PM
Who would want to go back to girls? **** that ****.

Blood&Iron
02-15-2002, 03:55 PM
Originally posted by The_Chicken_Daddy
Close, but no cigar.

I was in fact, hoping to molest your still-warm torso and perform sex acts with interesting house-hold objects while filming it for the internet.

Necrophillia = big bucks.
You're starting to kinda freak me out now dude. Just stay over in England, okay?

Blood&Iron
02-15-2002, 06:17 PM
GENERAL RAMBLINGS
None.

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

Note: This workout was performed on EC

Squats
Tempo: 212
Warm-up: bar x 10, 135 x 6
Work-set: 205 x 3

Comments:
F*ck. F*ck, f*ckity, motherf*cking f*ck. Goddamit. Absolutely horrendous. I really should've stopped after 2 reps as I could feel something wrong with my lower back, but like the idiot I am I went for number 3. I got it, but my form was horrendous. Due to testosterone poisoning which apparently had occluded all blood-flow to my brain, I then went for rep 4. At the bottom, I suddenly regained what few wits remain to me and dumped the bar. Sh*t. As stated in my last workout summary, I am sure the cause for the lower back problems was my use of a mixed grip in the rack deadlift. Still, I have decided that due to this debacle I will change my leg routine quite profoundly next week.
B&I Rating:
Suicide-inducingly bad. F*cking horrible

Stiff-Legged Deadlifts
Tempo: 313
Warm-up: 95 x 6
Work-set: 225 x 4

Comments:
Okay. I'm a stubborn motherf*cker. Stupid, you might say. After what happened with the squat I really had no business performing this lift. But I went ahead with it anyway(I did, however, reduce the weight by 20lbs.) Really not bad considering. I put forth a decent effort, and used good form, and quit ahead a bit before I might normally so as to minimize any further damage to my lower back. If you are in this position, do not emulate me. I am an idiot for having done this, and really deserved for my entire spine to have imploded.
B&I Rating:
Okay

Leg Press
Tempo: 313(warm up), 212(work set)
Warm-up: 215 x 8
Work-set: 420 x 13

Comments:
When I got here, I was determined to salvage this workout; to redeem myself. I figured, 'No lower back, needed here. You should be fine.' Well, I got one more rep than last week and really busted a** to get it. Considering my legs weren't as fatigued as they'd normally be at this point, it's questionable whether this can really be considered improvement or not. I'm going to do so.
B&I Rating:
Good.

Lying Leg Curl
Tempo: 303
Warm-up: 60 x 5
Work-set: 80 x (5 + 3)

Comments:
Again, first 5 reps were performed with toes pointed away, so as to uninvolve the gastroc, with 3 more 'forced' reps with my toes pointing toward me. So I got one more rep than last week. And it was quite a good effort to boot.
B&I Rating:
Good.

Hammer Strength Leg Extension
Tempo: 5-1-10
Warm-up: none
Work-set: 125 x 4

Comments:
Added 5lbs and got the same reps as last week. Good, except, as with last week, I was able to stand after I finished.
B&I Rating:
Good.

Calf-Raises(Performed on Leg Press)
Tempo: 101
Warm-up: 87.5 x 10
Work-set: 237.5 x 3

Comments:
Lost a rep here. I think this was mostly because I didn't put forth the effort I did last week.
B&I Rating:
Crap.

Seated Calf-Raise
Tempo: 101
Warm-up: previous exercise
Work-set: 135 x 3 + 1

Comments:
Same as last week, although I kinda got a fourth rep. But it was pretty shaky.
B&I Rating:
Okay.

Power Crunch
Tempo: 212
Warm-up: 45 x 6
Work-set: 90 x 6

Comments:
Performed a DB weighted crunch instead of this last week, which I really don't much care for. Anyways, I got one more rep that two weeks agao and put in a pretty decent effort.
B&I Rating:
Good.

Overall Comments:
Overally, I'd rate this workout craptabulous. Absolutely sh*t. F*cking horrible Get the picture? Let's NOT do this again. Next week, I think I'm really gonna change my leg routine up. Maybe pre-exhaustion, cut out the SLDLs and squats--heresy, I know. We'll see what I decide to do. Frankly, I'm very open to experimenting with legs as I don't really care if they shrink a bit. Beside they're really getting hit kinda hard by my cardio, and I think it might be wise to reduce the volume here a bit.

DIET

10:00am: 3 low-fat cinnamon crumb cakes, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(97g carbs/8g fiber, 34g protein, 6g fat)

11:00am: 1 ThermaPro(ephedra, caffeine), 1 Adipokinetix

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

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

12:30pm(post-workout): 50g Ultra Fuel, 22g whey, 5g glutamine peptide, 5g BCAA's(52g carbs/0g fiber, 22g protein, 1.5g fat)

1:30pm: 2 cupcakes, 4 crumb cakes(134g carbs/2g fiber, 6g protein, 5g fat)

4:00pm: 1 Lean Body MRP(27g carbs/1g fiber, 45g protein, 2g fat)

5:30 1 oz. Baked Lays, 4 crumb cakes(99g carbs/2g fiber, 6g protein, 3.5g fat)

8:00pm: 100g Ultra Fuel(98g carbs/0g fiber, 0g protein, 0g fat)

9:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese(159g carbs/15g fiber, 37g protein, 16.5g fat)

12:00pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)


Totals:
Calories: 4170kcal
Carbs/Fiber: 740g/35.5g
Protein: 217g
Fat: 38g

Comments:
Fat was only about 8% of total calories. So solid there. Bit low in overall calories. Not sure if this is good or bad. Might be good since I'm now doing 1.5day long refeeds instead of just 1 day. For now I'm not gonna worry about.

MISC. RECOVERY ISSUES
Slept like a log--9 hours.

The_Chicken_Daddy
02-15-2002, 06:45 PM
hey man, my leg day is as follows:

back squats: 2 heavy/low rep sets [4-6]
back squats: 1 high rep set [12-20]
front squats: 2 sets [8-12]
SLDL: 2 sets [4-8]

seriously good sh!t man :thumbup:

Blood&Iron
02-15-2002, 06:52 PM
Originally posted by The_Chicken_Daddy
hey man, my leg day is as follows:

back squats: 2 heavy/low rep sets [4-6]
back squats: 1 high rep set [12-20]
front squats: 2 sets [8-12]
SLDL: 2 sets [4-8]

seriously good sh!t man :thumbup:
Dude, it's like 2 in the morning in England...but thanks for the suggestion. I'm probably gonna do something like

Rear Leg Raise
Leg Press
Leg Curl
Leg Extension
Standing Calf Raise
Seated Calf Raise.

Okay. you can stop laughing. I SAID YOU CAN STOP LAUGHING NOW.

The_Chicken_Daddy
02-15-2002, 06:59 PM
Hey man, i may be into necro and all that, but i squat week in, week out, so you are a bigger freak than me. A bad freak of course. I'm a squatter so i'm a cool freak.

crap jokes aside, i seriously recommend the routine i gave you. It's da shiznit.

Blood&Iron
02-15-2002, 07:06 PM
Originally posted by The_Chicken_Daddy
Hey man, i may be into necro and all that, but i squat week in, week out, so you are a bigger freak than me. A bad freak of course. I'm a squatter so i'm a cool freak.

I squat too. But I don't think the squat is magic or anything. A good leg press is just as good.



crap jokes aside, i seriously recommend the routine i gave you. It's da shiznit.
THe only reason I'm changing my routine is because I want to temporarily drop the very exercises of which your routine consists.

The_Chicken_Daddy
02-15-2002, 07:09 PM
why?

Blood&Iron
02-15-2002, 07:10 PM
Originally posted by The_Chicken_Daddy
why?
To give my poor low back a little rest.

The_Chicken_Daddy
02-15-2002, 07:13 PM
Ahhhh....

Blood&Iron
02-16-2002, 04:34 PM
GENERAL RAMBLINGS
Maybe later...

EXERCISE
NONE

DIET

11:00am: 22g whey, 2 eggs, 60g muesli, 1/2 cup milk(52g carbs/8g fiber, 46g protein, 16.5g fat)

12:00pm: 1 serving Trac Creatine(4g arginine, 4g creatine)

1:00pm: 6 chocolate truffles(48g carbs/0g fiber, 4g protein, 26g fat)

2:00pm: ZonePerfect Microwave Meal(42g carbs/6g fiber, 28g protein, 12g fat)

4:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

7:00pm: 2oz. whole wheat spaghetti, 1.5cups spaghetti sauce, 3oz tuna, 15g parmesan cheese(65g carbs/15g fiber, 40g protein, 15.5g fat)

9:30pm: 3 ZMA caps

10:30pm:1 VPX Micellean MRP, 5 fish oil caps(22g carbs/7.5g fiber, 45g protein, 7g fat)

Totals:
Calories: 2547kcal
Protein: 208g
Carbs/Fiber 251g/44g fiber
Fat: 79g

Comments:
Calories maybe a bit high, and I shouldn't really have had the truffles(Hey, they were a gift. I felt obligated.) but overall not horrible.

MISC. RECOVERY ISSUES
10 hours sleep + 1 hour nap. Not sure but might be coming down with something.

Blood&Iron
02-17-2002, 12:47 PM
GENERAL RAMBLINGS

EXERCISE

Elliptical Ski Machine:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs
20s at slow pace
20s as fast as possible
10s at slow pace
20s as fast as possible
30s at slow pace
20s at pretty fast pace
40s at slow pace
20s at fast pace
40s at slow pace
20 at fast pace
40s at slow pace
20s at fast pace
2 min cool-down

Comments:
None.

Calf-raise on incline leg press:
87.5 x 10, 75 x 10, 62.5 x 10, 50 x 10, 37.5 x 10, 37.5 x 10, 25 x 10, 25 x 10, 12.5 x 10, 12.5 x 10

Seated Calf-Raise:
45 x 10, 35 x 10, 25 x 10, 25 x 10, 15 x 10

Comments:
None.

Overall Comments
Went a little overboard with my pre-workout stimulants. Luckily I didn't go into cardiac arrest. Sometimes I'm a moron; what can I say. I had ordered some Avant Labs Lipoderm-Y, originally intending to wait another couple months until my bodyfat was a bit lower to start using it, but I couldn't help myself. 6 squirts on my abdomen and obliques(~100mg of yohimbine) + 2 Adipokinetix(6mg yohimbine, 50mg norephedrine, 200mg caffeine) + 1 PyroClen(20mg ephedra, 100mg caffeine, 100mg aspirin). Crazy, like I said. I would strongly caution others not to follow my idiotic example. Besides, I took the LipoDerm-Y in such a way as to negate most of it's effects so it probably did nothing. At the end of my intervals my heart rate was 220bpm(Although I have a quite high resting heart rate; probably around 80bpm.)

DIET

5:00am: 2 eggs, 22g whey(6g carbs/0g fiber, 34g protein, 10.5g fat)

11:30am: 22g whey, 5g glutamine peptide, 5g BCAAs, 2 Adipokinetix, 6 squirts Lipoderm-Y, 1 PyroClen(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:00pm: 1 serving Trac creatine

12:30pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:00pm: 50g Ultra Fuel, 22g whey, 5g glutamine peptide, 5g BCAA's(52g carbs/0g fiber, 22g protein, 1.5g fat)

4:30pm: 1 ZonePerfect Microwave Meal-Salmon(41g carbs/6g fiber, 28g protein, 17g fat)

6:00pm: 4 squirts Lipoderm-Y, 2 Adipokinetix

7:30pm: 1oz cashews, 1 VPX Micellean MRP(29g carbs/10.5g fiber, 52g protein, 17g fat)

9:30pm: stir-fried chicken and vegetables, 1oz peanuts(27g carbs/7g fiber, 35g protein, 25g fat)

10:30pm: stir fried chicken and vegetabls, 6 fish oil caps(20g carbs/4g fiber, 27g protein, 19g fat)

Totals:
Calories: 2458kcal
Carbs/Fiber: 227g/27.5g
Protein: 220g
Fat: 74.5

Comments:
Pretty solid. Calories just about right. Went awhile between some of the meals, however. Overall, good.


MISC. RECOVERY ISSUES
Woke up at 5 after 6 hours of sleep and was really hungry. Hence the meal at 5am. Then I went back to bed. Decent quality of sleep.

Blood&Iron
02-18-2002, 05:09 PM
GENERAL RAMBLINGS
I'm continuing to use my Lipoderm-Y against my better judgment. As I think I stated previously, it really should only be used when one is under 12%bf and in conjunction with a low carb diet(Although, this may not absolutely be necessary.) Also, taking it before I work out means I probably just sweat most of the damn stuff off anyway. But as I've noticed a good bit of CNS stimulation I think I will continue to apply it prior to working out. It's supposed to act only locally but for whatever reason it seems to be getting into my bloodstream. The only side effects I've noticed are that I get a little anxious\manic a couple hours after applying it. Of course, the fact that I'm taking Adipokinetix or EC simultaneously doubtless has something to do with this. Also, suffered something of an embarrassment at the gym today. Not sure if it was as a result of the Lipoderm, but I would guess so. I'll give you a hint(Yohimbine is availbable by prescription as a treatment for erectile dysfunction.) Har har(It wasn't all that funny anyways.)

EXERCISE

Incline DB Press
Tempo: 212
Warm-up: 60's x 6
Work-set: 80's x 4

Comments:
Repeat of last week's performance, although the I really had to bust a** to get the 4th rep. The DBs sort of hung in mid-air for a couple of seconds before I willed them up the last couple inches. My arms were drifting a bit though, which kinda sucks.
B&I Rating:
Okay.

Barbell Bench Press
Tempo: 212
Warm-up: bar x 8, 135 x 6

Comments:
Nice, slow warm-up.
B&I Rating:
N/A

Hammer Strength Bench Press
Tempo: 414
Warm-up: previous exercise
Work-set: 195 x 3

Comments:
Last week I almost got 3. This week I did. So an increase of 1/3 or so of a rep. Really busted a** to get the last rep. Great effort.
B&I Rating:
Good.

Incline DB Flyes
Tempo: 212(warmup), 414(work-set)
Warm-up: 20's x 6
Work-set: 45's x 5

Comments:
Up half a rep from last week. Really had to push hard. Concentric on the last rep took 10s or so.
B&I Rating:
Good.

Dips
Tempo: 101
Warm-up: bodyweight x 6
Work-set: bodyweight+50lb db x 2

Comments:
Same as last week. Good effort, but no improvement
B&I Rating:
Okay.

DB Overhead Press
Tempo: 212
Warm-up: 25's x 6
Work-set: 45's x 3

Comments:
Dropped my weight by 10lbs. Surprisingly, I only got one more rep. I was going for 4, but my form was completely breaking down, and I couldn't salvage things, so I stopped.
B&I Rating:
Okay.

Hammer Strength Behind-the-neck Press
Tempo: 101
Warm-up: previous exercise
Work-set: 180 x 2, 90 x 8

Comments:
The started to put this weight up and realized it felt REALLY heavy for some reason. Probably due to really working hard on the DB overhead press. I aborted my 1st attempt, rested an extra minute or two, and got 2 piddly reps. Suck. Since my performance sucked so royally I did one more set with half the weight(90lbs) and went to failure
B&I Rating:
Crap.

Seated Lateral Raise
Tempo: 212(warm-up), 414(work-set)
Warm-up: 12's x 6
Work-set: 15's x 4

Comments:
Lost a rep. Dammit.
B&I Rating:
Crap.

Barbell Wrist Curl
Tempo: 212(warm-up), 414(work-set)
Warm-up: bar x 6
Work-sets: 100 x 2

Comments
Added 5lbs to last week, but lost 2 reps. Something went goofy here cause the bar was totally off balance, which completely f*cked up the set. I think my hands weren't spaced evenly.
B&I Rating:
Crap.

Overall Comments:
Pretty mediocre workout. Slight improvement on a couple of exercises and crappier performance on a couple of others.

DIET

8:30am: 2 eggs, 30g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E, 250mg ALA(29g carbs/3g fiber, 42g protein, 10.5g fat)

10:10am: 1 serving Trac Creatine(4g arginine, 4g creatine), 6 squirts Lipoderm-Y(100mg yohimbine), 1 PyroClen(20mg ephedra, 100mg caffeine, 100mg aspirin)

10:40am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:15(Half-way through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

12:00am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide, 1g ester-C, 400IU vitamin E(50g carbs/0g fiber, 25g protein, 1.5g fat)

1:30pm: 1/2 ham and cheese deli sandwich, 1/2 VPX Micellean MRP(31g carbs/6g fiber, 37g protein, 10g fat)

2:30pm: 2 Adipokinetix, 4 squirts Lipoderm-Y

4:30pm: 1/2 ham and cheese deli sandwich(20g carbs/2g fiber, 15g protein, 9g fat)

5:15pm: 1/2 VPX Micellean MRP(11g carbs/3g fiber, 22g protein, 1g fat)

6:00pm: 1 oz peanuts(7g carbs/3g fiber, 8g protein, 15g fat)

6:30pm: stir-fried chicken and vegetables(18g carbs/4g fiber, 27g protein, 10g fat)

10:15pm: 3 ZMA Caps

10:30pm: stir-fried chicken and vegetables, 6 fish oil caps(25g carbs/7g fiber, 35g protein, 16g fat)


Totals:
Calories: 2579kcal
Carbs/Fiber: 243g/28g
Protein: 233g
Fat: 75g

Comments:
Calories might be a bit high. I'm still not sure. Otherwise pretty solid, although, as always, macronutrient composition of meals was far from isocaloric.

MISC. RECOVERY ISSUES
8 hours of sleep. Not quite enough for me. My lower back also is still bothering me slightly.

MonStar1023
02-18-2002, 07:44 PM
Blood&Iron-
What do you think so far of Lipoderm-Y? Thats the product from AvantLabs.com right? I just ordered Clenbutrx by VPX Sports.. heard its unbelievable for fat-loss.

:cool::cool:

Blood&Iron
02-18-2002, 08:34 PM
Originally posted by MonStar1023
Blood&Iron-
What do you think so far of Lipoderm-Y? Thats the product from AvantLabs.com right? I just ordered Clenbutrx by VPX Sports.. heard its unbelievable for fat-loss.

:cool::cool:
Yup, it's one of Par's products. I've only been using it 2 days and am doing so under less than ideal conditions. OBviously, it'll be awhile before I'll be able to comment, and even then, it's not really a fair test of the product.

Blood&Iron
02-19-2002, 07:40 PM
GENERAL RAMBLINGS
Nope.

EXERCISE

Elliptical Ski Machine:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs
10s at slow pace
20s as fast as possible
10s at slow pace
20s as fast as possible
30s at slow pace
20s at pretty fast pace
40s at slow pace
20s at fast pace
40s at slow pace
20 at fast pace
40s at slow pace
20s at fast pace
2 min cool-down

Comments
Not bad. Applied 6 squirts of Lipoderm-Y and took 2 Adipokinetix prior to going to the gym. Heart rate when I finished was about 200bpm.

Overall Comments:
Skipped my silly high-volume calf-workout today due to time constraints. I'm not too concerned.

DIET

9:00am: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

9:30am: 6 squirts Lipoderm-Y

10:45am: 22g whey, 5g glutamine peptide, 5g BCAAs, 2 Adipokinetix(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:30pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

1:30pm: stir-fried chicken and vegetables(18g carbs/4g fiber, 27g protein, 10g fat)

4:30pm: 1 VPX Micellean MRP(22g carbs/7.5g fiber, 45g protein, 2g fat)

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

6:10pm: 4 low-fat twinkies, 2 low-fat crumb cakes(146g carbs/0g fiber, 6g protein, 7g fat)

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

9:00pm: 3 low-fat twinkies, 2 cups skim milk(105g carbs/0g fiber, 19g protein, 4.5g fat)

10:00pm: 3 ZMA caps,

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


Totals:
Calories: 3209kcal
Carbs/Fiber: 474g/34g fiber
Protein: 223g
Fat: 45g

Comments:
A bit low in terms of calories. Pretty far off in terms of being isocaloric in the morning(pre-refeed) and I went a little overboard with the twinkies(They didn't even taste very good anyways. I think I'll stick to cupcakes.) I'll do better tomorrow. Fat was fairly low, however.


MISC. RECOVERY ISSUES
Solid 9 hours of sleep. Back is still aching, though; I think I'll probably skip the rack deadlifts tomorrow.

Blood&Iron
02-20-2002, 05:15 PM
GENERAL RAMBLINGS
Decided to use LipoDerm-Y even thought it was a refeed day. It didn't however have the stimulating effect I've noticed the past couple of days. Probably due to the high carbs. Next time I won't waste my time(Although, it did make my abdomen smell minty fresh.)


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

2)I took EC before this workout.

Assisted/Weighted Chins
Tempo: 313(warm-up), 301(work-set)
Warm-up: -110(palms-away) x 6
Work-set: bodyweight+15lbs(palms-facing) x 4.5

Comments:
Added another 2.5lbs AND added half a rep. My grip was really giving out on the last rep. I might have gone a bit faster than usual on the positive, which would account for the improvement. Plus I'm a bit lighter.
B&I Rating:
Awesome.


Hammer Strength Row
Tempo: 212
Warm-up: 90 x 6
Work-sets: 200 x 4

Comments:
Added 10lbs. I forgot to write my reps in my training journal. I think I got 4(In which case I lost 2 reps), but it might have been 5. A decent performance.
B&I Rating:
Okay.

Rack Deadlift
Tempo: 212
Warm-up: 135 x 8
Work-sets: --

Comments:
I was gonna skip this exercise entirely as I've been having lower-back pain(It was brought on by using a mixed grip on this exercise.) I performed a warm-up which didn't feel too bad, but I knew it would be a mistake to do anything heavy. Luckily, my intelligence won out this time. It would have been monumentally stupid to have tried to do my normal weight here.
B&I Rating:
N/A

Hammer Strength Pulldowns
Tempo: 212
Warm-up: 90 x 6
Work-set: 180 x 3

Comments
In the absence of the rack deadlifts I decided to throw in a couple of sets of pulldowns. Frankly, this was pretty pointless, especially considering I had already done chins. Anyways, I remember why I don't do these. I really don't care for the resistance curve on this machine. It is really awkward and I am not able to use much weight at all, owing to the fact that the last bit of the ROM is MUCH more difficult than the first 2/3. I won't do these again.
B&I Rating
Okay.

Machine Pullover
Tempo: 313
Warm-up: 105 x 5
Work-set: 195 x 3.75

Comments:
Repeat performance of last week. Decent effort.
B&I Rating:
Good.

Seated Incline DB Curls(30 degrees)
Tempo: 313
Warm-up: 20's x 5
Work-set: N/A

Comments:
Nice, easy warm up.
B&I Rating:
N/A

Isolateral Spider Curls
Tempo: 212
Warm-up: previous exercise
Work-set: Right: 40 x 4, Left: 40 x 4

Comments:
I've been struggling to get 2 reps here for the past several months and somehow this week the 1st two were nothing. I banged out 4 reps per arm. Awesome. But as I was dropping the DB to the floor after performing the set for my right arm, I heard a snap. I don't think it was a rib breaking, but I probably pulled some soft tissue. It's NOT feeling good. On the bright side, it did take my mind off my lower back, though. All I can say is it better be okay by next Wednesday.
B&I Rating:
Awesome

Rear Delt Machine Flyes
Tempo: 212
Warm-up: 60 x 6
Work-set: 105 x 6

Comments:
One more rep that last week. Good push.
B&I Rating:
Good.

DB Shrugs
Tempo: 212
Warm-up: --
Work-set(kneeling): --

Comments:
As I started to perform my warm-up I could tell this wasn't gonna happen. My rib/back was really bothering me, so I wisely decided to skip this exercise.
B&I Rating:
Good.

Reverse Curls
Tempo: 212
Warm-up: 25 x 6(false grip)
Work-sets: 40 x 6, 50 x 4

Comments
I figured it wouldn't hurt to add this since I skipped shrugs. Haven't done these for a while and kinda miss 'em. Nothing really of note, though.
B&I Rating:
Okay.


Overall Comments:
Good workout, but the cracking noise and subsequent pain I felt after performing my spider curls really had me worried. That and the fact that I had to skip rack deadlifts(This is easily my favorite exercise of back day.) kinda turned this workout into a downer. But I had good progression on a number of lifts, so all in all, not bad.

DIET

9:30am: 6 squirts LipoDerm-Y

10:00am: 3 low-fat cinnamon crumb cakes, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(97g carbs/6g fiber, 34g protein, 6g fat)

11:00am: 1 PyroClen(ECA), 2 Adipokinetix(NYC)

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

12:00am(halfway through workout): 50g Ultra Fuel, 250mg ALA(49g carbs/0g fiber, 0g protein, 0g fat)

12:30pm(post-workout): 1 serving Biotest Surge, 5g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:00pm: 1 Lean Body MRP, 2 low-fat twinkies, 2 low-fat crumb cakes(119g carbs/1g fiber, 49g protein, 6g fat)

4:30pm: 100g Ultra Fuel, 250mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

6:00pm: 2 cups skim milk, 1 Lean Body MRP, 1 low-fat twinkie, 2 ounces Baked Lays(119g carbs/4g fiber, 49g protein, 6g fat)

9:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese(159g carbs/15g fiber, 37g protein, 16.5g fat)

10:00pm: 3 ZMA Caps

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

Totals:
Calories: 4263kcal
Carbs/Fiber: 716g/37.5g
Protein: 261g
Fat: 39.5g

Comments:
Calories a bit lower, but that's just 'cause the fat was so low. Really not bad. Fat was 9% of calories.


MISC. RECOVERY ISSUES
9 hours of sleep. My lower-back is still bothering me and now my upper back/ribs too. Goddammit.

The_Chicken_Daddy
02-20-2002, 05:23 PM
I understand what you mean about the lower 1/3 of the hammer strength pulldown.

i usually get that problem by reps 4-6. my training partner is on hand to give me a little nudge to get past that sticking point. I can usually find there's still a few reps left in me despite that stick.

i also do them every week cause IMO they're a valuable exercise.

hope your pain is nothing serious btw man.

Blood&Iron
02-20-2002, 05:28 PM
Originally posted by The_Chicken_Daddy

hope your pain is nothing serious btw man.
Thanks. It isn't. As long as it doesn't interfere with my training it doesn't matter. We'll see next week.

Fart Barker
02-20-2002, 07:41 PM
How long is that Lipoderm supposed to last ya?

Blood&Iron
02-20-2002, 08:25 PM
Originally posted by Fart Barker
How long is that Lipoderm supposed to last ya?
I'm not really sure. According to Par's site it contains 36-60 applications. So if you apply it twice daily you'd get either 15 days at the higher dosage(I assume this is 10 squirts) or 30 days at the lower dosage(I'm guessing this is 6 squirts.) Could be wrong, though. Also you don't really need to apply it twice a day, so you *could* make it last up to two months. Still can't say how good it is for spot reduction but I *love* it as a mood enhancer and pre-workout stimulant. Really makes me feel good(This could just be an idiosyncratic reaction. I also get this to a lesser degree when using Adipokinetix.), and it leaves my stomach smelling fresh and minty to boot. I'm almost don't care if it does the other stuff.

Fart Barker
02-21-2002, 04:51 AM
I'd like to get some of that stuff. I've got a spare tire I'd like to get rid of but I should probably stop eating donuts first.

aeckhardt
02-21-2002, 08:09 AM
Hahaha, i say eat the donuts. Of course I wouldn't, but I don't have a spare tire.

MonStar1023
02-21-2002, 09:55 AM
Blood&Iron-
Damn bro congrats for really keeping up with such a detailed journal. Out of curiosity how are your results coming?

:cool::cool:

Blood&Iron
02-21-2002, 10:55 AM
Originally posted by MonStar1023
Blood&Iron-
Damn bro congrats for really keeping up with such a detailed journal. Out of curiosity how are your results coming?

:cool::cool:
Thanks. My weight is hovering around 199-200, which is an overall weight loss of about 18lbs since beginning my diet 10 weeks ago. This is actually a bit more weight loss than I was shooting for. I really intended to lose no more than 1lb a week. Frankly, I've done nothing extreme, i.e. I haven't substantially reduced calories in a month or two(They're currently at about 2500 a day.) and I have a refeed lasting 1.5 days every three to four days where I eat 3,500 calories on the first day and around 4,500 on the 2nd day, so I don't really understand why I've lost so much weight(Other than the magic of leptin.) My strength has remained steady and occasionally increases and I'm the leanest I've ever been. And I'm not burned out on dieting, which is something that happens whenever I've done ketogenic dieting. This, for me, is easily the best and easiest diet I've ever used. I plan on continuing for at least another 2 months or so. Ideally, I'd like to get down to about 10%bf. I haven't had my bf test in a while, due to scheduling conflicts with the guy I usually have measure it. Hopefully, I'll be able to work something out soon. I'd guess I'm around 14-15%. While this doesn't seem very impressive, I'm very endomorphic by nature. Prior to getting into bodybuilding I probably hovered around 19-20% bf(Even when I weighed 165.), which I'd say is my setpoint. So I'm well below that.

Blood&Iron
02-21-2002, 02:52 PM
GENERAL RAMBLINGS
Nope.

EXERCISE

Elliptical Ski Machine:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs
10s at slow pace
20s as fast as possible
10s at slow pace
20s as fast as possible
40s at slow pace
20s at pretty fast pace
40s at slow pace
20s at fast pace
40s at slow pace
20 at fast pace
40s at slow pace
20s at fast pace
2 min cool-down

Comments
I really didn't feel like going to the gym this morning due to lower and upper back/rib pain and the fact that I just felt generally tired. Later on, after work I decided to go, however. I applied 6 squirts of Lipoderm-Y about 2.5 hours prior and took 1 PyroClen about 30min before doing my cardio. When I finished my heart rate was ~200bpm.

Hotties
There was a ton of 'em. Probably 5-6 really hot girls. That's only 'cause I went in the evening and was in the cardio area. Normally, hot girls are few and far between(I go when the gym is pretty empty.) I only included this section 'cause I figure I gotta make up for that lame-o Orange357.

Overall Comments:
Nothing really to note.

DIET

9:00am: 22g whey(3g carbs/0g fiber, 22g protein, 1.5g fat)

9:30am: 6 squirts Lipoderm-Y

11:20am: 2 eggs, 60g muesli, 1/2 cup skim milk, 22g whey, 1 multi-vitamin, 1g ester-c, 400iu vitamin E, 1 PyroClen, 1 Adipokinetix(46g carbs/4g fiber, 46g protein, 13.5g fat)

1:30pm: 1 Met-Rx Low Carb Bar, 1 small packet tuna, 1 small can pears in juice(31g carbs/5g fiber, 41g protein, 9g fat)

4:00pm: 6 squirts Lipoderm-Y, 1 PyroClen

4:30pm: 1 Pure Protein Bar, 1 small packet tuna, 1 small can pears in juice(38g carbs/5g fiber, 39g protein, 4.5g fat)

6:00pm: 1 PyroClen, 1 serving Trac creatine, 800mg phosphotidyl choline, 22g whey, 5g glutamine peptide, 5g BCAAs(3g carbs/0g fiber, 22g protein, 1.5g fat)

7:00pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

8:30pm: 2 oz peanuts, 1 Lean Body MRP(34g carbs/5g fiber, 61g protein, 30g fat)

10:00pm: 3 ZMA caps

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


Totals:
Calories: 2620kcal
Carbs/Fiber: 226g/26.5g
Protein: 276g
Fat: 68g

Comments:
About 100kcal over where I'd like to be, but since I took 3 servings of ECA I actually probably ended up with slightly greater calorie deficit than normal. I took the ECA because I had not intended to go to the gym and thought it would pretty much make up for it. Macronutriet composition of a number of meals sucked. Overall it wasn't great, but not horrible either.

MISC. RECOVERY ISSUES
Both lower and upper back are sore. Skipped Taijutsu this evening as I was worried about aggravating my back injury.

Blood&Iron
02-22-2002, 04:36 PM
GENERAL RAMBLINGS
Finally managed to have my bodyfat tested. Here are the results:

Weight:199lbs
Bodyfat: 15.4%

So, that means I've lost 3.6lbs of fat and 2.4lbs of muscle over the last 6 weeks, which sucks in one way. But on the bright side this the lowest bodyfat I've ever had(Previous low was 16.3 or so.) THe amount of muscle lost kinda sucks, but I haven't done anything extreme and my strength has stayed steady so I don't really know what I'd change. I'm really happy with my results even though they're not particularly impressive on paper. Just gotta keep at it for another 2-3 months. On the bright side, a guy who's gonna compete in the Mr. Michigan and who trained with Dennis James for a year or two said I had legs good enough to compete, which was cool(Now if I could just get 'em a bit more defined.)

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

Note: This workout was performed on EC

Leg Press
Tempo: 313(warm up), 212(work set)
Warm-up: 135 x 8, 235 x 6
Work-set: 420 x 15

Comments:
Okay, since I changed up my routine this was the 1st exercise. I added an extra warm-up set just to get the blood flowing. Surprisingly(or not) I only got 2 more reps than last week, even though I didn't do squats and SLDLs prior. Still, it was a pretty solid effort.
B&I Rating:
Good.

Rear Leg Press aka Butt-Blaster aka the Gay Press
Tempo: 212
Warm up: Right/Left: 40 x 6
Work set: Right: 100 x 5, Left: 100 x 5

Comments:
Since I dropped two compound exercises I figured I should add a little something in. Believe it or not, this is in some ways more difficult and intense than a regular leg press. If you haven't seen one of these machines, or are just too manly to use one, you sort of rest on your knees and press back and up with one leg at a time. Normally, only chicks and gay dudes use this thing, which is a shame. It really hits the glutes hard, as well as the quads to lesser extent. Surprisingly, after finishing my two sets here I was feeling positively pukey(Which hasn't happened for a while.) I really like this exercise. Plus I don't have much of an ass, so it's good for me.
B&I Rating
Good.

Lying Leg Curl
Tempo: 303
Warm-up: 60 x 5
Work-set: 80 x (6 + 3)

Comments:
One more 'toes-away' rep than last week, and one more rep total. Good effort. I had difficulty walking/standing after this. My legs were so blasted it almost felt like I had charlie horses in both--but not quite.
B&I Rating:
Good.

Hammer Strength Leg Extension
Tempo: 5-1-10
Warm-up: none
Work-set: 130 x 3

Comments:
Added another 5lbs and lost 1 rep. Not bad, but as with the last few weeks I was still able to stand when I got off which indicates I didn't push myself as hard as I should have.
B&I Rating:
Decent.

Calf-Raises(Performed on Leg Press)
Tempo: 101
Warm-up: 87.5 x 10
Work-set: 237.5 x 4

Comments:
Regained the rep I lost last week, although my ROM may have been a tiny bit shorter.
B&I Rating:
Okay.

Seated Calf-Raise
Tempo: 101
Warm-up: 45 x 6
Work-set: 135 x 4

Comments:
About the same as last week. Maybe a slight improvement.
B&I Rating:
Okay.

Power Crunch
Tempo: 212
Warm-up: 45 x 6
Work-set: 92.5 x 4

Comments:
Added 2.5lbs but lost 2 reps. Very good push for the 4th rep, however.
B&I Rating:
Good.

Overall Comments:
I sort of glum about having to drop squat and SLDLs but I really thought this workout was pretty decent. Going from the leg press for high reps to the rear leg raise is quite intense. Overall, not bad at all. I'm hoping my lower back will recover in the next 2-3 weeks(If not, I'll go to the doctor.) I may well, continue with this routine however. Although, I'd probably add the SLDLs back in.

DIET

6:00am: 3 eggs, 1/2 cup skim milk, 30g muesli, 2 cookies(73g carbs/4g fiber, 25g protein, 25.5g fat)

6:30am: 6 squirts Lipoderm-Y

10:00am: 4 squirts Lipoderm-Y

10:30am: 22g whey, 2 cookies(28g carbs/0g fiber, 23g protein, 10.5g fat)

11:00am: 1 serving Trac Creatine, 1 PyroClen

11:15am: 1 PyroClen

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

12:00pm(half way through workout): 25g Ultra Fuel(24g carbs/0g fiber, 0g protein, 0g fat)

1:00pm: 1 serving Surge, 5g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

4:00pm: 1 small packet tuna(0g carbs/0g fiber, 19g protein, 1g fat)

4:45pm: 1/2 packet VPX Micellean MRP(11g carbs/3.5 g fiber, 22.5g protein, 1g fat)

6:00pm: 10 squirts Lipoderm-Y, 1oz peanuts(5g carbs/2g fiber, 8g protein, 16g fat)

6:30pm: 1/2 packet VPX Micellean MRP(11g carbs/3.5g fiber, 22.5g protein, 1g fat)

9:00pm: 4oz chicken breast(0g carbs/0g fiber, 35g protein, 5g fat)

10:30pm: 1 Gin and tonic

10:40pm: 1 shot Absolut(neat), 1 piss-warm Heineken

11:00pm: 1 Gin and tonic

11:05pm: 1 Gin and tonic

11:30pm: 1 Heineken

2:30pm: 2 slices pizza(40g carbs/0g fiber, 20g protein, 30g fat)

3:30pm: 2 cups skim milk, 6 cookies(72g carbs/0g fiber, 18g protein, 9g fat)

Note: Each beer has about 19g carbs and 200kcal.

Totals:
Calories: 3396kcal
Carbs/Fiber: 357g/13g
Protein: 240g
Fat: 112g

Comments:
Woke up at 4am and tried for the next 2 hours to get back to sleep. Finally, said 'F*ck it' got up, ate some breakfast, shaved, etc, and went back to bed for a couple of hours. This f*cked my timing on meals, etc up to know end. I'm not even gonna try to explain what's going on in the above summary.

Addendum: Went out but restrained myself and really didn't drink much. Consequently, I had a pretty sh*tty time. I should have either gotten completely f*cked up or not gone out at all. I was intoxicated enough(I'm very out of practice.) to not have the self-restraint to skip a post-bar meal of pizza and cookies, though. And there weren't even any pretty girls at the bars(If I had drank more, they woulda all be lookin' fine.) Goddamnit.

Ended up coming it an about maintenance calories.


MISC. RECOVERY ISSUES
Drank...but not much. Still bad, though.

Fart Barker
02-22-2002, 08:50 PM
Originally posted by Blood&Iron
Rear Leg Press aka Butt-Blaster aka the Gay Press

:evillaugh

MonStar1023
02-22-2002, 09:00 PM
Blood&Iron-
Nice results bro around 18 lbs. in 10 weeks. Thats not bad at all since you werent cutting etc. I have been going to fat-loss on NHE for around 3 months, and lost 30 lbs. and 5 inches off my waist so its all good!

:cool::cool:

Blood&Iron
02-23-2002, 12:29 AM
Originally posted by MonStar10han23
Blood&Iron-
Nice results bro around 18 lbs. in 10 weeks. Thats not bad at all since you werent cutting etc.
:cool::cool:
Huh? What gave you the idea I wasn't cutting? That's the whole point of this journal. Thanks, though.

MonStar1023
02-23-2002, 06:49 AM
Blood&Ieon-
Oh I thought that you werent cutting because you said that 18 lbs. was too much etc. My fault.

:cool::cool:

Blood&Iron
02-23-2002, 03:45 PM
GENERAL RAMBLINGS
Nope.

EXERCISE
None.

DIET

2:00pm: 1 serving Surge(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:30pm: 2 cups skim milk, 6 cookies(73g carbs/0g fiber, 16g protein, 9g fat)

3:30pm: 1 Lean Body MRP(24g carbs/1g fiber, 45g protein, 2g fat)

5:00pm: 4oz chicken breast, 1.5 cups mixed vegetables, 1oz peanuts(29g carbs/8g fiber, 47g protein, 21g fat)

10:00pm: 3 eggs, 1 cup cottage cheese, 1.5 cups mixed vegetables(35g carbs/6g fiber, 44g protein, 22.5g fat)

11:00pm: 1 VPX Micellean MRP, 6 fish oil caps(22g carbs/7.5g fiber, 45g protein, 8g fat)



Totals:
Calories: 2420kcal
Carbs/Fiber: 233g/22.5g fiber
Protein: 228g protein
Fat: 64g fat

Comments:
Just about right. Calories are a bit lower than normal to account for non-use of EC and lack of activity. Meal composition and timing was a bit off(Cookies were the big mistake.) Not horrible, though.

MISC. RECOVERY ISSUES
10 hours of sleep. Back is starting to feel better.

Orange357
02-23-2002, 07:47 PM
Originally posted by Blood&Iron
Okay, I figure there are already plenty of masturbatory journals up on the web without me adding mine, but I can't help myself.

Lol (http://home.cogeco.ca/~kingston-dojo/killkitty.jpg)

Blood&Iron
02-23-2002, 08:19 PM
Orange357-

How come your referring to a post from almost 5 weeks ago?

BTW, did you see that I had to pick up the slack for you on 'Hotties' a couple days back. Start pulling your weight mister.

Orange357
02-23-2002, 08:29 PM
Originally posted by Blood&Iron
Orange357-

How come your referring to a post from almost 5 weeks ago?
**I dont know just felt like starting trouble
BTW, did you see that I had to pick up the slack for you on 'Hotties' a couple days back. Start pulling your weight mister.
**Friday had some hottes and some notties...

Blood&Iron
02-24-2002, 09:19 PM
GENERAL RAMBLINGS
Nope.

EXERCISE

Elliptical Ski Machine:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs
10s at slow pace
20s as fast as possible
10s at slow pace
20s as fast as possible
40s at slow pace
20s at pretty fast pace
40s at slow pace
20s at fast pace
40s at slow pace
20 at fast pace
40s at slow pace
20s at fast pace
2 min cool-down

Comments
Not bad. Applied 6 squirts of Lipoderm-Y and took 1 Pyroclen prior to going to the gym. Heart rate when I finished was ~180bpm, which is about 20bpm less than the last couple times I've done this. Either I'm getting fitter or I was slacking.

Calf-raise on incline leg press:
87.5 x 10, 75 x 10, 62.5 x 10, 50 x 10, 37.5 x 10, 37.5 x 10, 25 x 10, 25 x 10, 12.5 x 10, 12.5 x 10

Seated Calf-Raise:
45 x 10, 35 x 10, 25 x 10, 25 x 10, 15 x 10

Comments:
None.

Overall Comments:
Nothing really of not

DIET

10:00am: 6 squirts Lipoderm-Y

10:15am: 2 eggs, 22g whey(6g carbs/0g fiber, 34g protein, 10.5g fat)

11:00am: 1 PyroClen, 1 serving Trac Creatine

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

12:30pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

3:00pm: Arby's roast chicken club(38g carbs/2g fiber, 29g protein, 28g fat)

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

5:00pm: 7 low-fat cupcakes, 1 Lean Body MRP(227g carbs/8g fiber, 59g protein, 13g fat)

10:00pm: 1 low-fat cupcake, 2 low-fat crumb cakes(67g carbs/1 g fiber, 4g protein, 2.5g fat)

10:30pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese(159g carbs/15g fiber, 37g protein, 19.5g fat)

11:15pm: 3 ZMA caps

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


Totals:
Calories: 3947kcal
Carbs/Fiber: 561g/33.5g
Protein: 230g
Fat: 87g fat

Comments:
Too much fat. And I should've used Ultra Fuel rather than gorging on cupcakes. And a bit higher in calories than I'd like(Due, of course, to too much fat.) Oh, well. I'll do better tomorrow.

MISC. RECOVERY ISSUES
10 hours sleep. Nice.

Blood&Iron
02-25-2002, 04:35 PM
GENERAL RAMBLINGS


EXERCISE

Incline DB Press
Tempo: 212
Warm-up: 60's x 6
Work-set: 80's x 4

Comments:
Repeat of last week. Decent push for the last rep.
B&I Rating:
Okay.

Barbell Bench Press
Tempo: 212
Warm-up: bar x 8, 135 x 6

Comments:
N/A
B&I Rating:
N/A

Hammer Strength Bench Press
Tempo: 414
Warm-up: previous exercise
Work-set: 195 x 3

Comments:
Repeat of last week. Really had to put in some effort to get the last rep.
B&I Rating:
Okay.

Incline DB Flyes
Tempo: 212(warmup), 414(work-set)
Warm-up: 20's x 6
Work-set: 50's x 3.5

Comments:
Upped the weight of the DBs by 5lbs. Thought I lost a 1.5 reps. I really think I might've been able to complete the last rep had I just focused a little more. But not bad.
B&I Rating:
Okay.

Dips
Tempo: 101
Warm-up: bodyweight x 6
Work-set: bodyweight+50lb db x 2

Comments:
Repeat of last week. Really pushed for a 3rd rep. I almost thought I had it, but nope. Just sorta sat at the bottom for about 10s pushing and probably looking really silly.
B&I Rating:
Okay.

DB Overhead Press
Tempo: 212
Warm-up: 25's x 6
Work-set: 45's x 3

Comments:
Same as last week(This is getting to be a bit tired of a refrain.)
B&I Rating:
Okay.

Hammer Strength Behind-the-neck Press
Tempo: 101
Warm-up: previous exercise
Work-set: 180 x 3

Comments:
Regained the rep I got last week. Had to work pretty har to get it though.
B&I Rating:
Okay.

Seated Lateral Raise
Tempo: 212(warm-up), 414(work-set)
Warm-up: 12's x 6
Work-set: 15's x 4

Comments:
Same as last week, i.e. down a rep from 2 weeks ago.
B&I Rating:
Okay.

Barbell Wrist Curl
Tempo: 212(warm-up), 414(work-set)
Warm-up: bar x 6
Work-sets: 100 x 3

Comments
Last week this was disastrous as the bar became unbalanced. This week I got one more rep. Not great, but not bad either.
B&I Rating:
Okay.

Overall Comments:
Merely maintained my poundages, which is kinda disheartening. But hey, I'm dieting, what the hell do you expect?

DIET

10:00am: 3 low-fat cinnamon crumb cakes, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(97g carbs/6g fiber, 34g protein, 6g fat)

10:45am: 2 PyroClen(ECA), 1 serving Trac Creatine

11:15am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

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

12:15am(post-workout): 1 serving Biotest Surge, 5g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:00pm: 1 Lean Body MRP, 4 low-fat crumb cakes(100g carbs/1g fiber, 49g protein, 4g fat)

3:30pm: 4oz Baked Lays(92g carbs/8g fiber, 8g protein, 6g fat)

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

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

8:00pm: 100g Ultra Fuel(98g carbs/0g fiber, 0g protein, 0g fat)

10:00pm: 3 ZMA Caps

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


Totals:
Calories: 4289kcal
Carbs/Fiber: 768g/37.5g
Protein: 220g protein
Fat: 37.5g

Comments:
A bit low in calories, but not bad. Fat was quite low(~8% of calories), which I like. Overall, quite good.

MISC. RECOVERY ISSUES
Only 7.5 hours of sleep, which is not enough for me. Also, my lower and upper back are still suffering occasional twinges.

Fart Barker
02-25-2002, 07:12 PM
I predict that if you keep this diet up and keep training hard you will have single digit bodyfat % by the end of the year.

Blood&Iron
02-25-2002, 08:31 PM
Originally posted by Fart Barker
I predict that if you keep this diet up and keep training hard you will have single digit bodyfat % by the end of the year.
Geez, only 10 months. Boy, that's hardly any time at all. Seriously, though, I think I'm gonna stop dieting in another 2-3 months. I'll just try to minimize any fat gains when bulking. But I can't handle going into the gym and seeing little to no increases in poundage. It just sucks beyond belief. 5-6 months is my limit.

Fart Barker
02-25-2002, 10:54 PM
well.... you could take some T3 or clen and you'd be under 10 by summer most likely ;)

The_Chicken_Daddy
02-26-2002, 05:48 AM
What's your opinions on forced reps and negatives man?

aeckhardt
02-26-2002, 07:49 AM
Fart Barker have you ever used T3 or clen?

Blood&Iron
02-26-2002, 08:15 AM
Originally posted by Fart Barker
well.... you could take some T3 or clen and you'd be under 10 by summer most likely ;)
Hell, for that matter I could use DNP and be ripped in a week or two. Luckily, I have few brain cells, though.

Nope. I'll stick to supplements. I try to avoid drugs designed for nutrient partitioning in cattle or things that screw with my thyroid. It'll just take a bit more effort and time to reach my goals, but I'll get there eventually. My bottle of One is starting to tempt me, though(Still unlikely I'll ever use it.) And I use EC and my Lipoderm-Y. What can I say. I'm a hypocrite.

Blood&Iron
02-26-2002, 08:21 AM
Originally posted by The_Chicken_Daddy
What's your opinions on forced reps and negatives man?
I used to be real hardcore into doing SuperSlow. Ellington Darden recommends pushing at least 10-15s even if the weight has stopped moving. While it's not quite the same thing, I think it has a very similar effect as forced reps and negatives. I eventually stopped doing quite such an intense isometrics at the ends of my sets and found I got better results. I think forced reps etc, while great once in a while, can actually impeded one's progess--unless you're on drugs or have a stellar recovery ability--so I pretty much never do them. I think they are very likely to push one into overtraining and don't stimulate significantly more hypertrophy. At some point, I may try doing a bunch just to see what happens, though.

IceRgrrl
02-26-2002, 08:31 AM
Wow...quite the detailed journal, B&I...I'm impressed by your dedication to your workouts/diet AND your dedication to documenting everything here...that takes a lot of time!

Keep up the good work :)

Blood&Iron
02-26-2002, 08:34 AM
Originally posted by IceRgrrl
Wow...quite the detailed journal, B&I...I'm impressed by your dedication to your workouts/diet AND your dedication to documenting everything here...that takes a lot of time!

Keep up the good work :)
Thanks for the compliment.

I told you I was a dork. But I still feel better knowing you have graphs. I'm not quite there. Yet.

Blood&Iron
02-26-2002, 06:21 PM
GENERAL RAMBLINGS
Nope.

EXERCISE

Elliptical Ski Machine:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs
10s at slow pace
20s as fast as possible
10s at slow pace
20s as fast as possible
40s at slow pace
20s at pretty fast pace
40s at slow pace
20s at fast pace
40s at slow pace
20 at fast pace
40s at slow pace
20s at fast pace
2 min cool-down

Comments
Not bad. Applied 6 squirts of Lipoderm-Y and took 1 Pyroclen prior to going to the gym. Heart rate when I finished was ~187bpm. Looks like I'm getting more fit. Who woulda thunk it?

Calf-raise on incline leg press:
87.5 x 10, 75 x 10, 62.5 x 10, 50 x 10, 37.5 x 10, 37.5 x 10, 25 x 10, 25 x 10, 12.5 x 10, 12.5 x 10

Seated Calf-Raise:
45 x 10, 35 x 10, 25 x 10, 25 x 10, 25 x 10

Comments:
Started talking with someone during the seated calf-raises. Well, they aren't really intense anyway, so no big loss.

Overall Comments:
Nothing really of not

DIET

10:00am: 6 squirts Lipoderm-Y

10:15am: 22g whey, 1 multi-vitamin, 1g ester-C, 400IU vitamin E(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:00am: 1 PyroClen, 1 serving Trac Creatine

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

12:00pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

12:30pm:1g ester-C, 400IU vitamin E

2:00pm: 1/2 VPX Micellean MRP, 1 oz peanuts, 1 small packet tuna(16g carbs/7g fiber, 48g protein, 18g fat)

4:00pm: 6 squirts Lipoderm-Y, 1 PyroClen

5:00pm: 1/2 VPX Micellean MRP, 1 oz peanuts, 1 small packet tuna(16g carbs/7g fiber, 48g protein, 18g fat)

7:00pm: 1 cup cottage cheese, 1 can sliced peaches in juice, 1 oz pecans(65g carbs/5g fiber, 29g protein, 28g fat)

10:00pm:3 ZMA caps

10:30pm: stir-fried chicken and vegetables, 6 fish oil caps(50g carbs/8g fiber, 52g protein, 26g fat)

Totals:
Calories: 2529kcal
Carbs/Fiber: 202
Protein: 221g
Fat: 93g

Comments:
This is probably the 1st time I've actually eaten isocalorically while doing my "cyclical isocaloric diet"(I'm just calling it that for convenience, I'm actually generally closer to a 40-40-20 split.) Anyways, I'd prefer fat not be quite so high, but as always, calories are the main issue, and they're just about right. So, not bad.

MISC. RECOVERY ISSUES
9 hours of sleep. Back is starting to feel better.

MonStar1023
02-27-2002, 07:32 PM
Blood&Iron-
Jesus thats a lot of sets for calves? How are your calves responding bro?

:eek::eek:

Blood&Iron
02-27-2002, 07:57 PM
GENERAL RAMBLINGS
This is the 2nd time I've written this crap out. First post seems to been eaten by ether gremlins. I considered not redoing it but my anal-nature precluded any such action. Perhaps a bit less wordy of an entry than normal, so maybe it was for the best.

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

2)I took EC before this workout.

Assisted/Weighted Chins
Tempo: 313(warm-up), 301(work-set)
Warm-up: -110(palms-away) x 6
Work-set: bodyweight+15lbs(palms-facing) x 4.5

Comments:
Repeat of last week.
B&I Rating:
Okay.

Hammer Strength Row
Tempo: 212
Warm-up: 90 x 6
Work-sets: 205 x 5

Comments:
5more lbs, 1 more rep. Back was bothering me a bit, though.
B&I Rating:
Good.

Rack Deadlift
Tempo: 212
Warm-up: --
Work-sets: --

Comments:
Skipped to give my lower back a rest
B&I Rating:
N/A

Lat Pulldowns
Tempo: 212
Warm-up: none
Work-set: 105 x 6

Comments
Meant to be a high-rep set but I used too much weight so I only got 6.
B&I Rating
Bleh

Machine Pullover
Tempo: 313
Warm-up: 105 x 5
Work-set: 195 x 3.5

Comments:
Lost 1/4 of a rep and form was a bit crappier.
B&I Rating:
So-so.

Seated Incline DB Curls(30 degrees)
Tempo: 313
Warm-up: 20's x 5
Work-set: N/A

Comments:
Nice, easy warm up.
B&I Rating:
N/A

Isolateral Spider Curls
Tempo: 212
Warm-up: previous exercise
Work-set: Right: 40 x 2, Left: 40 x 4

Comments:
Lost two reps with right arm due to injury sustained here last week. Repeat of last week's performance for the left
B&I Rating:
So-so.

Rear Delt Machine Flyes
Tempo: 212
Warm-up: 60 x 6
Work-set: 110 x 5

Comments:
5lbs more, 1 rep less. Cadence and ROM might have been a bit off, though.
B&I Rating:
Good.

DB Shrugs
Tempo: 212
Warm-up: 45's x 6
Work-set(kneeling): --

Comments:
Rib/back bothered me during warm-up. Stupid of me to work through pain, but I was smart enough to skip the work set.
B&I Rating:
n/a

Weighted Hyperextensions
Tempo: 212
Warm up: bodyweight x 6
Work set: 35 x 6

Comments
Just to help rehabilitate my back. Felt fine while performing these. Work set was kinda to failure. But I was trying to be careful.

Overall Comments:
Fairly crappy workout. Not too bad, though. Just not good.

DIET

9:00am: 30g muesli, 22g whey, 1/2 cup skim milk, 2 eggs, 1g ester-C, 400IU vitamin E, 1 multi-vitamin(31g carbs/2g fiber, 43g protein, 12g carbs)

10:30am: 2 PyroClen, 1 serving Trac Creatine

11:15am: 22g whey, 5g glutamine peptide, 5g BCAAs(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:50am: 25g Ultra Fuel(25g carbs/0g fiber, 0g protein, 0g fat(

12:20pm: 1 serving Surge, 10g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:30pm: 6 squirts Lipoderm-Y

2:00pm: 1 PyroClen

2:30pm: stir-fried chicken and vegetables(20g carbs/4g fiber, 27g protein, 10g fat)

4:30pm: 1 oz peanuts(5g carbs/3g fiber, 8g protein, 16g fat)

5:00pm: 1 small packet tuna(0g carbs/0g fiber, 19g protein, 1g fat)

7:00pm: 1 oz pecans, 2oz whole wheat spaghetti, 1.5 cups marinara sauce, q can tuna, 25g parmesan cheese(71 carbs/17g fiber, 47g protein, 41g fat)

10:00pm: 3 ZMA caps

10:30pm: 1/2 VPX Micellean MRP, 6 fish oil caps(22g carbs/7.5g fiber, 45g protein, 8g fat)

Totals:
Calories: 2671kcal
Carbs/Fiber: 227g/31.5g
Protein: 236g
Fat: 91g

Comments:
A bit high in calories, but considering I've been taking EC more frequently this might not be a bad thing--I don't want to get too hypocaloric. I'll have to wait and see. Overall, not bad. Not great either, though.

MISC. RECOVERY ISSUES
8hours of sleep=not enough.

Blood&Iron
02-27-2002, 08:05 PM
Originally posted by MonStar1023
Blood&Iron-
Jesus thats a lot of sets for calves? How are your calves responding bro?

:eek::eek:
I sort of talk about this at the beginning of the journal. Basically, I've always found that when I dieted and did my cardio(This used to consist of walking on a treadmill at max incline for 30min at about 3.5-4.0mph) my calves would noticably improve. So I figured a high-volume of low-intensity work was the reason. As an experiment I decided to add in a high-volume calf workout after every cardio session--except the one the day prior to doing legs--to see what would happen(So 2x a week.) Most of the sets approach failure. I take about 1min or less rest between sets. It's actually sorta like German volume and is one reason I'm anxious to try that GVT for other body parts. Anyways, my calves have very noticeably improved. They're looking quite good. Although, they've always been pretty decent. It's genetics. Nothing spectacular, but they're about 17-17.5 inches.

The_Chicken_Daddy
02-28-2002, 06:44 AM
any particular reason for doing biceps straight after rows and not doing rear flyes and shrugs first?

Blood&Iron
02-28-2002, 08:38 AM
Originally posted by The_Chicken_Daddy
any particular reason for doing biceps straight after rows and not doing rear flyes and shrugs first?
Originally it was intended as a post-exhaustion kinda thing as my biceps generally give out first in the compound movements. But since I added pullovers it sorta defeated the purpose of this. I don't really think it makes much difference either way, though, because my rest periods are fairly long. So at this point, no, there's no good reason. Maybe I'll try switching things, now that you've drawn my attention to the matter.

Blood&Iron
02-28-2002, 07:28 PM
GENERAL RAMBLINGS
Bought some Bronkaid($5 for 24 25mg tabs) and No-Doz at the grocery store today For some reason I've become obsessed with trying to obtain pure ephedrine HCL. Don't ask me why. I can't imagine it would work substantially better than the alkaloids. I bought the PyroClen I'm now using 'cause it was billed as containing ephedrine HCL but SAN changed the formula so I just got boring old ephedra alkaloids. Bronkaid is pharmaceutical grade ephedrine sulfate, which Dan Duchaine actually thought had more of an immediate CNS kick than HCL, so we'll see how it goes. I was a bit nervous, previously because it also has guafesin--an expectorant. But after doing some reading, I discovered the amount really isn't significant and is mainly added to 1)make it prohibitively expensive to produce meth from the stuff and 2)cause people to vomit before they kill themselves by taking too much ephedrine. I have found a place that sells ephedrine HCL,
www.dnepharm.com
It seems kinda shady. I've read some people say there are loopholes in the regulations that allow this(You can't buy too much. Have to fax them a picture of your driver's license. And you get put on the DEA's watch list) but I still suspect it's flat-out illegal. Ahh, well. Might order some anyway at some point. I plan on trying the Bronkaid along with 1 No-Doz tomorrow.

EXERCISE

Elliptical Ski Machine:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs
10s at slow pace
20s as fast as possible
10s at slow pace
20s as fast as possible
40s at slow pace
20s at pretty fast pace
40s at slow pace
20s at fast pace
40s at slow pace
20 at fast pace
40s at slow pace
20s at fast pace
2 min cool-down

Comments
Applied 6 squirts of Lipoderm-Y and took 1 PyroClen prior to going to the gym. Heart rate when I finished was around 180bpm. For some really this was much tougher than normal today, both in terms of muscular fatigue and cardiovascularly. I could barely walk after I got off the machine and my lungs felt like they were on fire. I almost wonder if I have EIA or something. I feel wheezy and cough and have minor chest pain for a good several hours after performing my cardio. Actually ephedrine is used as a treatment for EIA, so I'm sorta already doing something. Really, though, I think I'm just out of shape.

Overall Comments:
Nothing really to say.

DIET

9:00am: 6 squirts Lipoderm-Y

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

11:00am: 1 serving Trac Creatine, 1 PyroClen

12:00pm: 22g whey, 5g glutamine peptide, 5g BCAAs, 2 Adipokinetix(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:15pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

12:30pm: 6 squirts Lipoderm-Y

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

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

4:00pm: 1 small packet tuna(0g carbs/0g fiber, 19g protein, 1g fat)

4:30pm: 3 low-fat brownies(84g carbs/3g fiber, 3g protein, 7.5g fat)

6:00pm: 4 low-fat cupcakes(126g carbs/4g fiber, 8g protein, 6g fat)

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

9:00pm: 3 low-fat cupcakes, 2 cups skim milk(108g carbs/3g fiber, 22g protein, 4.5g fat)

10:00pm: 3 ZMA caps,

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


Totals:
Calories: 3622kcal
Carbs/Fiber: 578g/33.5g
Protein: 223g
Fat: 46.5g

Comments:
Pretty good in terms of calories. Composition of the meals kinda sucked. I still really don't have a set plan for the first 1/2 day of my refeed. I'm not sure whether to just eat isocalorically the 1st half of the day and pile on the carbs later or sort do a more moderate refeed that lasts the whole day or what. I just sorta take it by ear. I should just make a plan and stick with it. But nothing that was too far off today. So, okay.

MISC. RECOVERY ISSUES
9 hours sleep. I need to go to bed earlier. 12am is too late.

aeckhardt
02-28-2002, 08:16 PM
Hey how are those part one day and then finish the next day refeeds compared to one full day refeeds?

Blood&Iron
02-28-2002, 08:24 PM
Originally posted by aeckhardt
Hey how are those part one day and then finish the next day refeeds compared to one full day refeeds?
I like 'em. Not sure if they really help or not, but I don't think they hurt and they give me one more night where I can have a big plate of spaghetti. Plus from what I've read it's questionable whether 1 day is sufficient to upregulate leptin expression so I think it's a good idea. Of course, it's probably a moot point at my bf%.

Blood&Iron
03-01-2002, 10:29 PM
GENERAL RAMBLINGS
This was my first experience with pharmaceutical grade ephedrine. I really felt almost too jacked-up from the damn stuff. This might be because it was in sulfate form or because the products I normally take are underdosed due to standardization issues. Not sure. It also felt a bit different than using Xenadrine(Can't really describe the difference. Perhaps a bit less edginess. More of a smooth feeling.) THe guafensin didn't really seem to have any effect(Although I think, if I recall correctly,if taken chronically can 'cause kidney stones. With my vitamin C and ALA intake it would be asking for trouble.) I saw a post on MFW stating that Par Deus uses D&E pharmacy so I guess they're legit. I might double check. But I'll probably order some ephedrine HCL. Still don't see how they can sell it, though. I'm gonna stick to 1 Bronkaid pre-workout, though, as I think 2 is just too much.


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

Note: This workout was performed on EC

Leg Press
Tempo: 313(warm up), 212(work set)
Warm-up: 135 x 8, 235 x 6
Work-set: 420 x 16

Comments:
I was really hyped from my pre-workout stimulants which I kinda overdid(50mg ephedra sulfate + 400mg caffeine) When I hit 10, I really thought I could get 20, but it was not to be. Normally, I'm really good about pushing through my heels but this time my feet were sort of sliding up the platform and it threw things off. Still, I added a rep from last week, despite having gone out drinking last Friday(I only had 6-7 drinks, though) Not horrible.
B&I Rating:
Okay.

Rear Leg Press
Tempo: 212
Warm up: Right/Left: 20 x 6
Work set: Right: 100 x 6, Left: 100 x 6

Comments:
Cut my warm-up poundage in half, as it my warm-up was fairly difficult last week. Added 1 rep to the work set. Decent push for the last rep of each leg, but nothing spectacular.
B&I Rating
Okay.

Lying Leg Curl
Tempo: 303
Warm-up: 60 x 5
Work-set: 90 x (4 + 1)

Comments:
Increased weight on work set by 10lbs but lost 2 'toes away' reps, and 2 'toes toward' reps.
B&I Rating:
Okay.

Hammer Strength Leg Extension
Tempo: 5-1-10
Warm-up: none
Work-set: 130 x 3.75

Comments:
Almost got 4 but I couldn't get the last 1/4 of the ROM on the last rep. Decent push, but nothing spectacular.
B&I Rating:
Decent.

Calf-Raises(Performed on Leg Press)
Tempo: 101
Warm-up: 87.5 x 10
Work-set: 250 x 4

Comments:
Added 12.5lbs and got the same # of reps. ROM might have been a bit shorter, however. Still, nice improvement.
B&I Rating:
Good.

Seated Calf-Raise
Tempo: 101
Warm-up: 45 x 6
Work-set: 145 x 3

Comments:
10 more lbs and 1 less rep. Not bad.
B&I Rating:
Okay

Power Crunch
Tempo: 212
Warm-up: 45 x 6
Work-set: 92.5 x 5

Comments:
One more rep than last week. Really had to work for it, though.
B&I Rating:
Good.

Overall Comments:
Not bad. Not great. Felt a bit overstimulated from my preworkout EC, though.

DIET


9:00am: 3 low-fat cinnamon crumb cakes, 60g muesli, 1/2 cup milk, 22g whey, 1 multi vit., 1g ester-c, 400IU vit. E(97g carbs/6g fiber, 34g protein, 6g fat)

10:45am: 2 Bronkaid(50mg ephedrine sulfate, 800mg guafensin), 2 No-Doz(400mg caffeine), 1 serving Trac Creatine

11:15am(pre-workout): 22g whey, 5g glutamine peptide, 5g BCAA(3g carbs/0g fiber, 22g protein, 1.5g fat)

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

12:15pm(post-workout): 1 serving Biotest Surge, 5g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:00pm: 6 low-fat crumb cakes(114g carbs/0g fiber, 6g protein, 3g fat)

4:00pm: 1 Lean Body MRP, 2 low-fat crumb cakes(62g carbs/0g fiber, 47g protein, 2.5g fat)

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

7:30pm: 8oz Baked Lays(184g carbs/16g fiber, 16g protein, 12g fat)

9:30pm: 2 cups skim milk, 2 cookies(43g carbs/0g fiber, 18g protein, 9g fat)

10:00pm: 6oz spaghetti, 1.5 cups marinara sauce, 25g parmesan cheese(159g carbs/15g fiber, 37g protein, 16.5g fat)

12:30pm: 3 ZMA Caps

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

Totals:
Calories: 4838kcal
Carbs/Fiber: 838g/44.5g
Protein: 250g
Fat: 54g fat

Comments:
Not horrible. Went way too long between some of the meals and without protein. Calories a little high. Fat just about right, though maybe a tad high.

MISC. RECOVERY ISSUES
9 hours of sleep.

Blood&Iron
03-02-2002, 05:23 PM
GENERAL RAMBLINGS
Ordered some ephedrine HCL from D&E pharmacy. We'll see if DEA agents come busting my door down thinking I'm a meth dealer.

I'm also seriously considering switching to HST next week. I've been doing the same routine for the past 4 months and I'm kinda getting tired of it. I've been doing a lot of reading on Haycock's ideas and they seem solid. I'm wary of training submaximally while dieting though. But I may do it anyway. We'll see how I feel next week.

EXERCISE
None.

DIET

10:30am: 1 Lean Body MRP, 2 cookies(42g carbs/1g fiber, 47g protein, 10g fat)

2:00pm: 6 squirts Lipoderm-Y, 1 Bronkaid

3:30pm: 1 cup cottage cheese, 1 can sliced peaches in juice, 1 oz pecans(67g carbs/6g fiber, 35g protein, 28g fat)

6:00pm: 6 squirts Lipoderm-Y, 1 PyroClen

6:30pm: 3 eggs, 1/4 cup shredded cheese(3g carbs/0g fiber, 25g protein, 23g fat)

8:00pm: 2 oz whole wheat pasta, 1.5 cups marinara sauce, 1 can tuna(67g carbs/15g fiber, 40g protein, 20g fat)

10:00pm: 3 ZMA caps,

10:30pm: 1 VPX Micellean MRP, 6 fish oil caps(22g carbs/7.5g fiber, 45g protein, 2g fat)


Totals:
Calories: 2359kcal
Carbs/Fiber: 201g/
Protein: 202g/
Fat: 83g

Comments:
A little low in calories, but I was only shootin' for 2400 or so, so it's pretty close. Macronutrient wise it kinda sucks, but I try to avoid carbs after applying my Lipoderm, otherwise it tends not to be so mood-elevating. Anyways, not bad. Almost perfectly isocaloric--not that that means anything.


MISC. RECOVERY ISSUES
10 hours sleep. Nice. Lower back seems to be pretty much find.

The_Chicken_Daddy
03-02-2002, 05:29 PM
Sort that lowr back or some ass whooping is in order...

Blood&Iron
03-02-2002, 05:31 PM
Originally posted by The_Chicken_Daddy
Sort that lowr back or some ass whooping is in order...
Biatch! You gonna make me come over to Britain?(And don't drink and type.)

The_Chicken_Daddy
03-02-2002, 05:34 PM
Sorry but i;m pished.

aeckhardt
03-02-2002, 05:37 PM
B&I this is what I would say about dieting while using HST: IT is excellent becuase it prevents muscle loss, but the only problem is that the intensity isn't quite high enough except the last couple days to cause any serious fat burner/ increases in metabolism. Those are just my thoughts on it considering I am trying to do what you will be trying to do.

Blood&Iron
03-02-2002, 05:40 PM
Originally posted by The_Chicken_Daddy
Sorry but i;m pished.
Gee, I couldn't tell...:alcoholic

Blood&Iron
03-02-2002, 05:45 PM
Originally posted by aeckhardt
B&I this is what I would say about dieting while using HST: IT is excellent becuase it prevents muscle loss, but the only problem is that the intensity isn't quite high enough except the last couple days to cause any serious fat burner/ increases in metabolism. Those are just my thoughts on it considering I am trying to do what you will be trying to do.
I just feel--and I'm probably wrong here--that not going to failure for 2 weeks is gonna end up seriously affecting my strength levels. To be fair, I've never tried a periodized approach, so this is just my gut feeling. Additionally, I'd probably have to drop my HIIT cardio as I gotta believe squatting + doing intense cardio on an elliptical skier 2-3x a week is going to result in overtraining of my legs, and possibly my upper-body.

As for any increases in metabolism, I don't really think it'll be any greater or less than what I'm doing now as my rest periods are quite long.

I'm just reticent to take chances while dieting. But I doubt it will really affect things much either way. It'll just be a change a pace, which might be nice. I'm still mulling things over, though.

Blood&Iron
03-02-2002, 08:15 PM
Lyle McDonald on MFW 1/15/2002
My conclusion, that even I'm not happy with: leptin isn't workeable enough with current technologies (short of injection) to do what I want it to do. You simply can't get it high enough without getting fat to get the kind of repartitioning effect I was hoping for. Any anabolic response from refeeding is less from leptin and more from simply the re/overfeeding.


This is a day that will live in infamy. We didn't land on Plymouth Rock, Plymouth Rock landed on us. Or something.

GODDAMNIT

But I'm still doing my refeeds 'cause it seems to be working for me.

Blood&Iron
03-02-2002, 08:36 PM
Actually, I might have misinterpreted the above comment. I'm still not sure. Here's the original post:
http://groups.google.com/groups?q=HST+Lyle+McDonald+group:misc.fitness.weights+group:misc.fitness.weights&hl=en&selm=3C446A77.6B3C7D0F%40onr.com&rnum=8

aeckhardt
03-03-2002, 12:51 AM
Hey as far as strength from HST, my strength levels are up. Everyone who is doing HST first notices how there strength levels go up.

The_Chicken_Daddy
03-03-2002, 01:51 PM
B&I: I'm lmao@this revelation.

anyhoo, are you Alan McClure?

aeckhardt
03-03-2002, 02:12 PM
Oooo, wouldn't that be quite the unveiling.

Blood&Iron
03-03-2002, 02:15 PM
Originally posted by The_Chicken_Daddy
B&I: I'm lmao@this revelation.

I'm still not sure how to interpret this post. I might email Lyle for an explanation. I'm not sure this is quite so straight-forward as it might seem. I've certainly felt and seen the effects of my refeeds. It may not be due to leptin upregulation--or it may--but refeeds certainly work. You might note, he still told Alan to have refeeds. It just might not be for leptin upregulation. Besides, Lyle--despite the fact that I tend to place his advice over just about anybody else's--is not infallible. He may, in fact, be wrong.



anyhoo, are you Alan McClure?
I would think this obvious, both due to fairly large differences in writing styles, and the facts that this post was made 1/15/2002 and that I only referred to it last night. No, I am not Alan McClure. Only one person on this site know my real name. I'll PM you my secret identity if it's really all that important. Actually, I'll give you link to a website that has some shitty computer games I've written. I saw in the newletter that you're into programming. The games are kinda amusing, if you want to take a look. One is crappy side-scrolling thing where you're a Viking and you get to chop Monks in half(Might be unplayable on a fast computer. It's supposed to have stuff to limit the frame rate, but the code doesn't work right. I never bothered to fix it.)

aeckhardt
03-03-2002, 02:18 PM
Plus, even though Lyle says he doesn't believe Leptin will be upregulated he still finds refeeds beneficial.

Blood&Iron
03-03-2002, 02:50 PM
GENERAL RAMBLINGS
Okay, I *think* I've decided to go with HST. Frankly, I still have a number of qualms about doing this. But I figure at worst it'll cause me to lose 1-2 lbs more muscle than I will if I stick with what I've been doing, and at best it might help me keep 1-2lbs more muscle. Not a big difference either way. Plus, while I still really do like my routine--even after 5 months on it--I think changing things up will give me a good kick in the ass. I really do enjoy full-body routines. I tried one at the beginning of my last bulking cycle(Got it from Arnold actually. The Golden Six. Great routine) but training to failure on a full-body routine 3x a week I decided was just too much for anything other than a beginner. HST is periodized--something I've always viewed with suspicion and with a certain amount of condescension. But it'll mean I'll make progress at every workout(Well, not really, but it'll seem that way.) It's gonna be hard NOT training to failure, though. I don't think I've ever done this. But next week I will still be going to failure. Following Haycock's advice I will find my 15rep, 10rep, and 5 rep maxes for each lift on Monday, Wednesday, and Friday respectively, then take a week off(I should do this anyway, 'cause it's been a good 5-6 months since I took any real time off.) Then I go into HST. For anyone interested here is the unofficial FAQ on HST compiled from quotes from Bryan Haycock and Lyle McDonald:
http://www.geocities.com/alanmcclure3/HST_FAQ.html
More detailed info can be found at:
www.thinkmuscle.com
Haycock is a somewhat technical writer but the 3-part series he wrote underlying the theories that lead to his formulation of HST has a lot of good info. For anyone interested in HST, I'd suggest you take the time to read them.
On a further note, I will probably be dropping my HIIT cardio as I think this will lead to overtraining if combined with HST. I'll probably go back to the drudgery of the incline-treamill. If I keep my rest periods brief during lifting I hope to be able to maintain my newly improved cardiovascular ability.

EXERCISE

Elliptical Ski Machine:
High-Intensity Interval Training:
2min warm-up
20s as fast as I could pump my legs
10s at slow pace
20s as fast as possible
10s at slow pace
20s as fast as possible
40s at slow pace
20s at pretty fast pace
40s at slow pace
20s at fast pace
40s at slow pace
20 at fast pace
40s at slow pace
20s at fast pace
2 min cool-down

Comments
Took 1 Bronkaid(25mg ephedrine sulfate) + 1 No-Doz(200mg caffeine) prior to going to the gym. Heart rate when I finished was ~180bpm. I'm steadily improving here--although I was slacking a bit on the last few intervals.

Overall Comments:
Skipped the calf-workout as I'm planning on switching to HST tomorrow and am gonna be therefore doing legs.

DIET

11:30am: 1 multi-vitamin, 1g ester-C, 400IU vitamin E

11:00am: 1 Bronkaid(25mg ephedrine sulfate), 1 No-Doz(200mg caffeine), 1 serving Trac Creatine

12:00am: 1/2 Bottle Extreme Pure Protein, 5g glutamine peptide, 5g BCAAs(0g carbs/0g fiber, 22g protein, 0g fat)

12:30pm: 1 serving Surge, 250mg ALA(50g carbs/0g fiber, 25g protein, 1.5g fat)

12:45pm:1g ester-C, 400IU vitamin E

1:30pm: 6 squirts Lipoderm-Y, 1 Bronkaid, 1 No-Doz

2:00pm: 1/2 bottle Extreme Pure Protein(0g carbs/0g fiber, 22g protein, 0g fat)

5:30pm: 1 Lean Body MRP, 1 oz pecans(30g carbs/4g fiber, 50g protein, 21g fat)

7:00pm: 3 cups chili, 3oz onion roll, 1 tbsp butter(130g carbs/25g fiber, 40g protein, 20g fat)

7:45pm: 2 cookies, 2 cups skim milk(49g carbs/0g fiber, 17g protein, 9g fat)

10:00pm: 3 caps ZMA

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

Totals:
Calories: 2543kcal
Carbs/Fiber: 281g/36.5
Protein: 221g
Fat: 59.5g

Comments:
Myriad f*ck ups today, which I wont detail. Only thing that matters it that calories ended up once again coming in a bit too high. Pfffft.

Weekly notes:
I lost no weight this past week(Still ~200lbs), so I will be reducing my calories to 2400kcal a day(Down from around 2500-2600) I might also make my refeed a bit more moderate and start taking EC 4-5 times a day. Probably I'll only do one of this per week so as not to go overboard.

MISC. RECOVERY ISSUES
10 hours or so of sleep. Kinda restless though.

The_Chicken_Daddy
03-03-2002, 02:57 PM
Sure, show me where the games are.

MonStar1023
03-03-2002, 09:07 PM
Blood&Iron-
HST I see... excellent choice bro. Looking forward to reading your journal from now on a daily basis. I usually try to anyway.

:cool::cool:

Blood&Iron
03-04-2002, 05:42 PM
GENERAL RAMBLINGS
Well, D&E Pharmacy can suck my ass. Turns out they won't ship pure ephedrine HCL to me, owing to the fact I live in Michigan. Now I figured as much, but those dumbasses couldn't just have a note on the page for the stuff saying something like "This product cannot be shipped to MI, OH, etc, etc" So they send me some email about how I can subsitute a product that has ephedrine HCL AND guaifenesin, IF I fax them a copy of my driver's license, my social security # and a signature. My ass. Okay, enough ranting(BTW, the only reason I'm so pissed is 'cause I was really getting excited that I'd be getting pure ephedrine.) I'll just order some VasPro from Netrition--if they ask me for ID, then I'll just stick with Bronkaid. I'm gonna check on Medline though about any long-term side-effects from ingesting so much damn guafenesin(Like I said previously, I think it may cause kidney stones.

Anyways, on to other matters. Today was my first day of HST--well, kinda. Actually, it was a test for my 15-RM in all the exercises I'll be using, so actually it basically ended up being a prototypical HIT workout. I haven't done one of these in a LOOONG time, and it really was quite fun. I'm already happy that I've made the change to HST(I've been on the same routine for 5 months and the 5 months prior to that something not substantially different. Great to be doing something new. Surprisingly, I didn't end up vomiting. I sorta expected I would, but I really think the HIIT cardio I've been doing prepared me well for things. I'm still not sure if the workout I performed today will end up being the 'final' version of things. I'm still considering whether it's too many exercises and may end up alternating compound movements as Haycock does in his sample routine.

These are the other variants on the routine that I'm still considering(I'll probably stick with what I performed today though)
Routine 1: alternating A1 and A2
A1:
Squat
Leg Curl
Incline DB Press
Chin
Hammer Behind-the-Neck Press
Lateral Raise
Barbell Spider Curls
Tricep Pushdown(Pfft!)
Shrugs
Calf Raise
Weighted Crunch

A2:
Leg Press
Stiff-Legged Deadlift
Dip
Hammer Strength Seated Row
Hammer Behind-the-Neck Press
Reverse Pec-Deck
Barbell Spider Curls
Tricep Pushdown
Shrugs
Calf-Raise
Weighted Crunch

Routine 2(Bunch of foo-foo stuff here, but hey.)
Squat
Leg Curl
Leg Ext
Incline DB Press
Incline DB Flye
Chin
Pullover
Overhead DB Press
Lateral Raise
Barbell Curl
Reverse Curl
Calf-Raise

Okay, that's enough of that on to the workout:

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

2)I took EC before this workout.

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

Comments:
Light warm-up, 2 minute rest, and then the work-set. I hit 12 and the last 3 were a little shady. Not horrible, but a little rest-pause like and form was a bit off. This sorta was a idee-fixe of this workout; I knew hitting failure precisely at 15 reps was probably not gonna happen with any exercise so I kinda fudged things a bit. Sometimes this meant not quite going to failure. Othertimes it might speeding up my cadence for the last rep or two(Never let myself get too fast, though) I really wasn't sure how to approach things so this was my compromise. Felt a bit light-headed after this(I was breathing properly, it's just I haven't done 15 reps on the squat in quite some time.)
B&I Rating:
N/A

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

Comments:
Went almost immediatly from squat to my warm-up here. Then a minute or two rest and onto the work set. Again my cadence sped up a bit toward the end in my attempt to hit the magic number of 15. Not quite to utter failure here, but pretty damn close.
B&I Rating:
N/A

Incline
Tempo: 202
Warm-up: 25's x 6
Work-sets: 40 x 15

Comments:
Took a minute or two rest and did the warm-up set. My wrists really felt weak and were a bit of a weak link on this. So I rested another couple of minutes and tried to stretch 'em out so they wouldn't interfere with my work set. I've never performed such high-reps for my upper body and wasn't at all sure what to expect. Again cadence sped up toward the end, and was VERY near to failure when I hit 15.
B&I Rating:
N/A

Assisted Chins - Supinated Grip
Tempo: 301
Warm-up: -100 x 5
Work-set: -100 x 15

Comments
Minimal rest again from previous exercise to this and between the warm up and work sets. It was pure torture getting 15 here. I could tell this was gonna suck 'cause the warm up was kinda hard. Pretty much hit failure right at 15.
B&I Rating
N/A

Assisted Dips
Tempo: 202
Warm-up: none
Work-set: -70x15

Comments:
Like the chin it was pretty rough getting to 15. I think I had 1-2 reps left in the tank, though, when I finished. Slightly shorter ROM than normal(only 2 inches or so below parallel) 'cause the machine puts me in a groove where it's uncomfortable to go as low as I do on the free-weight version.
B&I Rating:
N/A

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

Comments:
Again, minimal rest from the previous exercise. Came very near to failure, if not indeed there.
B&I Rating:
N/A

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

Comments:
I've always had horrible endurance in my deltoids(I think most people do) so I tried to be very conservative with my estimate here. Still this ended up being a bitch. Completely to failure. The last rep was a pretty big struggle. But I hit the magic number.
B&I Rating:
N/A

Barbell Spider Curl
Tempo: 101
Warm-up: none
Work-set: 40 x 15

Comments:
I thought I was being really cautious with my estimate but it still turned out to be a little off. I sped up a fair bit toward the end and really had to struggle for 15. I think I might consider 30-35 my real 15 rep max for the purpose of HST. I haven't decided yet.
B&I Rating:
N/A

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

Comments:
Probably had another 2-3 reps in the tank, but I stopped at 15. Close enough.
B&I Rating:
N/A

Kneeling Shrugs
Tempo: 202
Warm up: none
Work set: 30'x x 17

Comments
I decided to keep going for whatever reason even though I hit 15. I might use 35lbs as my 15 rep max for the purpose of HST.
B&I Rating:
N/A

Wrist Curl
Tempo:202
Warm up:none
Work set: bar(45) x 14
Comments
The only exercise where I actually fell short of the 15 rep mark. I really struggled for 14. Quite an effort. But #15 wasn't gonna happend.
B&I Rating:
N/A

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 75 x 15
Comments
Probably had another 2-3 reps in me, but quit at 15.
B&I Rating:
N/A

Power Crunch
Tempo: 202
Warm up: none
Work set: 45 x 15
Comments
Really had to struggle to hit 15 here. Good effort.
B&I Rating:
N/A


Overall Comments:
Really enjoyed this workout. Wonderful change of pace. I'm very much looking forward to HST and really felt invigorated by the change of pace(Although, I won't get to go to failure, unlike today, which is gonna really be difficult for me.) Also, really surprised I didn't puke from this, as this is very similar to the old HIT workouts I did for my first year of lifting, and those always left me hunched over a toilet wishing God would just let me die. I think this is due to somewhat longer rest periods then I was taking the, the fact that I didn't go to absolute failure on most of the exercises, and my recent forays in HIIT cardio. Workout ended up clocking in at just over one hour--still haven't decided if this is too long. Anyways, great workout. Fun.


DIET

9:30am: 6 squirts Lipoderm-Y

10:00am: 30g muesli, 22g whey, 1/2 cup skim milk, 2 eggs, 1g ester-C, 400IU vitamin E, 1 multi-vitamin(31g carbs/2g fiber, 43g protein, 12g fat)

11:15am: 2 Bronkaid(50mg ephedrine sulfate), 2 No Doz(400mg caffeine), 1 serving Trac Creatine

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

12:00am: 25g Ultra Fuel(25g carbs/0g fiber, 0g protein, 0g fat(

12:35pm: 1 serving Surge, 10g glutamine peptide(50g carbs/0g fiber, 25g protein, 1.5g fat)

2:00pm: 1 small packet tuna, 1/2 Lean Body MRP, 1 oz peanuts(32g carbs/4g fiber, 41g protein, 18g fat)

5:30pm: 25g Ultra Fuel, 1oz peanuts(32g carbs/4g fiber, 8g protein, 16g fat)

6:00pm: 1 Bronkaid, 1 No Doz, 6 squirts Lipoderm-Y

7:00pm: stir-fried chicken and vegetables(38g carbs/6g fiber, 40g protein, 15g fat)

10:00pm: 3 ZMA caps

10:30pm: 1 cup cottage cheese, 6 fish oil caps(10g carbs/7.5g fiber, 28g protein, 15g fat)

Totals:
Calories: 2458kcal
Carbs/Fiber: 221g
Protein: 218g
Fat: 78g fat

Comments:
Quite good. Nothing seriously wrong, although a bit much maltodextrin at non-postworkout time(Didn't have time to prepare anything else.)

MISC. RECOVERY ISSUES
9 hours of fairly decent sleep.

MonStar1023
03-04-2002, 06:53 PM
Blood&Iron-
First HST workout looks good bro. Really looking forward to seeing what kinda results youll be getting here with HST along with your CID.

:cool::cool:

Blood&Iron
03-05-2002, 06:33 PM
GENERAL RAMBLINGS
Here are some questions I had about HST and Bryan Haycock's reponse. Frankly, I think it's pretty freakn' cool he takes the time to address questions from people, even when they're as stupid as mine were. I'm not entirely happy with his answers(I would have preferred something a bit more scientific, as the answers he gave are basically how I would have answered these questions if they were posed to me.) but hey, still good to know the opinions of HST's inventor--however off-the-cuff and noncommittal they might be.



Date: 03/05/02 12:10 AM
Author: Bryan Haycock
Subject: RE: Three question for Bryan

Hi B&I, If you have qualms, it's just a sign that you aren't new to bodybuilding. I'm jsut glad to welcome you to the board. Now to your questions...

1)Over the past 4-5 weeks I have switched to HIT cardio performed on an elliptical trainer(7 maximal sprints with 10-40s rest between) Since I was dividing my workouts into push/pull/legs it did not seem to adversely affect my performance, but considering the fact that I will now be working legs three days a week I would suspect such an approach would lead to overtraining. Can I maintain my fitness level if I keep rest periods short during lifting even though I no longer perform high-intensity cardio?


Yes, just ask anybody who has done the 15s with short rest periods. Once oyu get into the 5s you can add cardio "after" your session and keep any cardiovascular fitness you want.


2) In your example routines you alternate between compound exercises. I've seen you say this is to prevent joint-problems, however, if one does not suffer these, would it be better to perform both compound movements every workout, as this seems more in line with the theoretical underpinings of HST?


I just like to alternate exercises from workout to workout to decrease the workload. Joint problems can only be avoided through smart training and knowing when enough is enough. Strategic Deconditioning and the 15s are designed to prepare the body. They are a means to an end...not the end.


3)Apropos to the previous question: do you feel the following is too many movements for HST, provided the workout still clocks in at about an hour, or would it be better to alternate for example the incline DB Press and dips/chins and seated rows, while performing the other movements at every workout:
Squat
Stiff-Legged Deadlift
Incline DB Press
Chin
Dip
Hammer Strength Seated Row
Hammer Strenth Behind-the-Neck Press
Barbell Spider Curl
Reverse Pec-Deck
Kneeling DB Shrugs
Wrist Curls
Calf Raises
Weighted Crunch

You really have to give it a go and see how you feel. A lot of people us ethat may exercises and do great. Other people use fewer. Its up to you. Just get in some good compound exercises and set up a good progression of weight.over 6-8 weeks.


Also took the time to look do some a little research on guaifenesin. Since my ephedrine HCL ain't coming, I'm trying to decide whether or not the cost/benefit of ephedrine that contains it is worth it longer-term. I'm really not sure. I don't think I like the idea of ingesting 1.2grams of that crap a day--which I have been while using Bronkaid. Kidney stones, from what I've heard, are not fun. VasPro, which Netrition.com sells, has 25mg ephedrine HCL and 200mg of guaifenesin per tablet, which is half as much gauifenesin as Bronkaid. Still, I'd prefer not to take any of the stuff. I'm not sure, now that I've experience pharmaceutical grade ephedrine I can go back to alkaloids, however. I might dig up these articles to see what amount consitutes 'large amounts of guaifenesin containing medications.' I gotta think that 1.2grams a day would qualify, though. Here are the abstracts, anyway:





Unique Identifier
99341687

PubMed Identifier
10414721

Authors
Pickens CL. Milliron AR. Fussner AL. Dversdall BC. Langenstroer P.
Ferguson S. Fu X. Schmitz FJ. Poole EC.

Institution
UroSciences Group, UroCor, Inc., Oklahoma City, Oklahoma 73104, USA.

Title
Abuse of guaifenesin-containing medications generates an excess of a carboxylate salt of beta-(2-methoxyphenoxy)-lactic acid, a guaifenesin metabolite, and results in urolithiasis.

Source
Urology. 54(1):23-7, 1999 Jul.

Abstract
OBJECTIVES: Several urinary calculi were submitted to our institution for compositional analysis. The typical techniques of analysis, polarized light microscopy, electron microprobe analysis, and infrared spectroscopy proved inadequate for a definitive identification. As a result, a more detailed organic analysis was conducted to determine the exact chemical structure of the material.
METHODS: Infrared spectroscopy and mass spectrometric analysis were carried out on the solid material, providing information concerning the functional groups and the molecular mass of the organic constituent and its components. The stone was solubilized in deuterated solvents and analyzed by nuclear magnetic resonance spectroscopy, which resulted in a definitive chemical structure.
RESULTS: The spectroscopic analysis indicated that the stones were composed of a calcium salt of beta-(2-methoxyphenoxy)-lactic acid, a metabolite of the pharmaceutical guaifenesin, which is used as an expectorant.
CONCLUSIONS: Guaifenesin, an expectorant common in over-the-counter cold and allergy remedies, can cause urolithiasis if taken in excess. Discussions with physicians and their patients confirmed that most patients admitted to taking large doses of guaifenesin-containing medications.
-----------------------------------------------------------------------------------

Unique Identifier
20074231

PubMed Identifier
10608519

Authors
Assimos DG. Langenstroer P. Leinbach RF. Mandel NS. Stern JM. Holmes RP.

Institution
Department of Urology, Wake Forest University School of Medicine,
Winston-Salem, North Carolina 27157-1094, USA. dassimos@wfubmc.edu

Title
Guaifenesin- and ephedrine-induced stones.

Source
Journal of Endourology. 13(9):665-7, 1999 Nov.

Abstract
PURPOSE: We report a new type of drug-induced stone that is caused by overconsumption of preparations containing guaifenesin and ephedrine.
MATERIALS AND METHODS: Clinical and stone analysis data from the Molecular Structure Laboratory at the Veterans Affairs Medical Center in Milwaukee, Wisconsin, were reviewed. Stone analysis was performed by Fourier transform infrared spectroscopy, high-resolution X-ray crystallographic powder diffraction, or both. The urine and stone material from one of the subjects were analyzed with high-performance liquid chromatography.
RESULTS: Stone analysis from seven patients demonstrated metabolites of guaifenesin. High-performance liquid chromatography revealed that the stone and urine from one subject had a high content of guaifenesin metabolites and a small amount of ephedrine. Demographic data were available on five patients. Three had a history of alcohol or drug dependency. All were consuming over-the-counter preparations containing
ephedrine and guaifenesin. Four admitted to taking excessive quantities of these agents, mainly as a stimulant. Hypocitraturia was identified in two individuals subjected to urinary metabolic testing. These stones are radiolucent on standard X-ray imaging but can be demonstrated on unenhanced CT. Shockwave lithotripsy was performed in two patients, and the calculi fragmented easily.
CONCLUSIONS: Individuals consuming large quantities of preparations containing ephedrine and guaifenesin may be at
risk to develop stones derived mainly from metabolites of guaifenesin and small quantities of ephedrine. These patients may be prone to drug or alcohol dependency.


One further note, I finally received the three bottles of Hollywood Cuts I ordered from SAN several weeks ago. Too bad I found out that good ol' ephedrine is still better when used with Lipoderm-Y. Typical. But I liked Adipokinetix the times I've used it and this is basically the exact same formula, so I'm stocked up(Anyways, pretty soon norephedrine will be impossible to buy, so I can always resell the damn stuff.)

EXERCISE

30min on incline treadmill set at 15 degree incline at speed varying between 3.2-3.5mph

Comments
Back to my boring old cardio. As I've mentioned previously it'd probably be stupid to continue with HIIT cardio(Though I may do it once a week.) so I'm going back to low-intensity drudgery(Actually, it was kinda nice to not have my lungs feel like they were on fire when I finished.) My legs were quite sore this morning anyway, so I couldn't really have done HIIT even if I wanted to(Oddly, my left quad is much sorer than my right. Probably some crap I was pulling while squatting--i.e. I was pushing harder through the left leg. I'll have to watch this. MY lower back feels fine, though)

DIET

9:00am: 6 squirts Lipoderm-Y

9:30am: 2 eggs, 22g whey(6g carbs/0g fiber, 34g protein, 10.5g fat)

11:00am: 1 serving Trac Creatine, 1 Bronkaid, 1 No-Doz

11:30pm: 22g whey, 5g glutamine peptide, 5g BCAAs(3g carbs/0g fiber, 22g protein, 1.5g fat)

12:15pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

12:30pm: 6 squirts Lipoderm-Y, 1/2 tablet Bronkaid, 1/2 tablet No-Doz

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

2:30pm: 1/2 tablet Bronkaid, 1/2 tablet No-Doz

4:30pm: stir-fried chicken and vegetables(35g carbs/6g fiber, 40g protein, 15g fat)

6:00pm: 4 low-fat cupcakes(126g carbs/4g fiber, 8g protein, 6g fat)

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

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

10:00pm: 3 ZMA caps,

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


Totals:
Calories: 3545kcal
Carbs/Fiber: 524g/36.5g
Protein: 242g
Fat: 53.5g

Comments:
Just about perfect. No major complaints. Having been perusing the thinkmuscle site I came across an article by Haycock about optimal use of ephedrine. So today, for the first time I cut my dosages in half and made them more frequent(Every 2 hours.) I'll continue to do this in the future.

MISC. RECOVERY ISSUES
Only 8 hours sleep, which is not enough.

MonStar1023
03-05-2002, 07:20 PM
Blood&Iron-
Good questions for Bryan bro. I was curious about the compound exercises every other workout too. What is Bronkaid? I saw it in what you took today or whatever.

:thumbup::thumbup:

... You switch supplements a lot and try new supplements often. Youre almost as bad as I am!

Blood&Iron
03-05-2002, 08:38 PM
Originally posted by MonStar1023
Blood&Iron-
Good questions for Bryan bro. I was curious about the compound exercises every other workout too. What is Bronkaid? I saw it in what you took today or whatever.

:thumbup::thumbup:

... You switch supplements a lot and try new supplements often. Youre almost as bad as I am!
Gee, I've been talking about this a lot recently. Anyways, Bronkaid is an over-the-counter asthma medication that contains 25mg pure pharmaceutical grade ephedrine sulfate(Rather than the herbal ephedra alkaloids which are used in things like Xenadrine, Clenbutrx, etc.) Only downside is it has guaifenesin(an expectorant) added to keep people from making meth from the stuff. It doesn't really affect how it makes you feel, but you can see the abstracts I dug up on it on my previous post. Probably not a good idea to take it long term. But pure ephedrine feels very different than the alkaloids(May just be because most ma huang products are underdosed.) I don't really want to go back.

I do use a fair number of supplements but I pretty much stick to the basics: creatine, protein, MRPs, carb powder, glutamine, EC, and vitamins. Fish oils and GLA I take for general health, not for bodybuilding. But I do experiment and try new things. I generally don't go for the newest/latest fad though. But sometimes, my senses take leave of me, and I end up with a bottle of ecdysterone(I still say the damn stuff did something. Who knows?) As I said once before, it's better than crack habit. When you figure that I blow $60 easy on one night out on the bars, it's really not that bad. It just means I can't go out and get hammered very often, 'cause I blow all my money on supps. Win-win, in my opinion.

Blood&Iron
03-06-2002, 06:16 PM
GENERAL RAMBLINGS
Day 2 of HST. Well, kinda; I'm actually still just testing my maxes(This time it was 10RM) Again, quite a bit of fun. I'm really enjoying these full-body workouts.

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

2)I took EC before this workout.

Barbell Squat
Tempo: 201
Warm-up: bar x 8
Work-set: 165 x 10

Comments:
The work set was basically to failure. I did go for 11 just to sorta see how much gas was left in the tank and ended up crashing on the pins. So, I'd say this is a fairly close to being my actual 10RM(Just as a side note the bar I use is, I believe, 55lbs. But I pretend it's a normal 45lb one--and have done this since before beginning this journal. So any poundages you see for squat or SLDL anywhere in my journal are basically 10lbs heavier than the number I list.)
B&I Rating:
N/A

Stiff-Legged Deadlift
Tempo: 201
Warm-up: bar x 8
Work-sets: 185 x 10

Comments:
Took a pretty brief rest before moving from squats to this. I tried to be cautious with my estimate here. Actually, this might've been 1-2 reps short of real failure. My form might've been a bit off though, so I'm gonna use this number for HST purposes.
B&I Rating:
N/A

Incline DB Press
Tempo: 202
Warm-up: 20's x 6
Work-sets: 55 x 10

Comments:
Came pretty damn close to failure if not actually hitting it.
B&I Rating:
N/A

Assisted Chins - Supinated Grip
Tempo: 301
Warm-up: -100 x 5
Work-set: -60 x 10

Comments
I used straps here when I did the 15RM test(Something, I failed to note in my journal) but didn't here 'cause I couldn't get them to properly wrapped around the grips. Consequently, my grip was a bit of a factor here. But I did pretty much hit failure with my back at 60. Form was a bit off on the last rep as well, with me crunching my abdominals a bit to get it.
B&I Rating
N/A

Assisted Dips
Tempo: 202
Warm-up: none
Work-set: -30x10

Comments:
No rest from previous exercise. I still had 2-3 reps left in me when I hit 10. I'm gonna use -20 for planning out my progression for HST.
B&I Rating:
N/A

Seated Row
Tempo: 202
Warm-up: none
Work-set: 130 x 10

Comments:
Minimal rest betweent the dips and this. Rep 10 was fairly difficult, and I pretty much hit failure on it.
B&I Rating:
N/A

Hammer Strength Behind-the-Neck Press
Tempo: 212
Warm-up: none
Work-set: 130 x 11

Comments:
This was actually quite a bit easier than I expected. I'm not sure whether to use this number of 135. I failed at rep 12.
B&I Rating:
N/A

Barbell Spider Curl
Tempo: 101
Warm-up: none
Work-set: 50 x 11

Comments:
Again, I underestimated a bit here. So I might use 55lbs as my '10RM'
B&I Rating:
N/A

Reverse Pec-Deck
Tempo: 202
Warm-up: none
Work-set: 60 x 10, 75 x 10

Comments:
My estimate here was horribly off. Ended up resting about 2 minutes and trying again--this undoubtedly means the 2nd number is off too. Not sure what to do. I think the 75 is moderately accurate, but I might use 77.5 as my HST number.
B&I Rating:
N/A

Kneeling Shrugs
Tempo: 101
Warm up: none
Work set: 50's x 10

Comments
ROM kinda sucked here. Probably a bit heavier than what I was really capable of. Still the set wasn't to failure. Kinda confusing.
B&I Rating:
N/A

Wrist Curl
Tempo:202
Warm up:none
Work set: 65 x 10
Comments
Exactly my 10RM. Had to push quite hard for rep number 10.
B&I Rating:
N/A

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 100 x 10, 125 x 10

Comments
As with the reverse pec-deck my first estimate here turned out to be too low. Rested two minutes or so and did another set that was a bit more on target--though still probably not quite right.
B&I Rating:
N/A

Power Crunch
Tempo: 202
Warm up: none
Work set: 65 x 10
Comments
This was too light. I didn't do another set, but I'll use 75lbs for planning my HST progression.
B&I Rating:
N/A

Overall Comments:
As last time, this was quite good fun. I think I'm really gonna enjoy HST(Although, having to take a week off prior to beginning things is really gonna suck.) Also, I was surprised once again that this didn't really make me feel at all nauseated.

DIET

9:00am: 3 low-fat cinnamon crumb cakes, 60g muesli, 1/2 cup milk, 22g whey, 250mg ALA, 1 multi vitamin, 1g ester-c, 400IU vit. E(97g carbs/6g fiber, 34g protein, 6g fat)

11:45am: 2 Bronkaid(50mg ephedrine sulfate, 800mg guaifensin), 2 No-Doz(400mg caffeine), 1 serving Trac Creatine

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

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

1:30pm(post-workout): 22g whey, 5g glutamine peptide, 50g Ultra Fuel(49g carbs/0g fiber, 22g protein, 1.5g fat)

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

3:30pm: 1 Lean Body MRP, 2oz Baked Lays(80g carbs/4g fiber, 49g protein, 5g fat)

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

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

8:30pm: 100g Ultra Fuel, 250mg ALA(98g carbs/0g fiber, 0g protein, 0g fat)

10:00pm: 3 ZMA Caps

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

Totals:
Calories: 4185kcal
Carbs/Fiber: 748g/36g
Protein: 215g
Fat: 37g

Comments:
A bit lower in calories than my last few refeeds, but I'm not decided whether this is good or bad. Mostly the lower calories is due to very low fat(~8% of calories) Overall, I'd rate this quite good.

MISC. RECOVERY ISSUES
Got about 9 hours of sleep. Not bad.

Blood&Iron
03-07-2002, 08:50 PM
GENERAL RAMBLINGS
Goddamn. Lots o' people been starting journals or updating or something. Mine got bumped to page #2. This will not stand.

Anyways, tomorrow is my 5RM test for HST. Really, I probably don't need to perform this workout, since I've been working in this range previously. But I'm not gonna get to workout all next week so I'm gonna really make sure I enjoy this last session. I also think I'm gonna substitute incline DB curls for the BB spider curls. I'm not sure if I'll retest my 15 and 10 rep maxes tomorrow or just guess or do it on Sunday or something. We'll see tomorrow.

I'm also trying to decide what I'm gonna do in term of diet next week. I'm leaning towards either just eating normally and not weighing stuff and so forth, or eating at maintenance(~3000kcal a day) and keeping careful track of things. I don't think I'll continue to diet, since I won't be lifting. Plus, while I'm not too burned out on dieting, a week off from weighing things and restricting myself would be nice seeing as I've been at this for the better part of 12 weeks now. We'll see how I feel come Saturday.

EXERCISE

30min on incline treadmill set at 15 degree incline at speed varying between 3.2-3.5mph

Comments
Boring. Not much else to say.

DIET

10:30am: 22g whey, 5g glutamine peptide, 5g BCAAs, 400IU vitamin E, 1g vitamin C, 1 multi-vitamin, 250mg ALA(3g carbs/0g fiber, 22g protein, 1.5g fat)

11:00am: 1 serving Trac Creatine, 2 Hollywood Cuts(50mg norephedrine, 200mg caffeine, 5.5mg yohimbine)

12:00pm: 50g Ultra Fuel(49g carbs/0g fiber, 0g protein, 0g fat)

12:15pm: 6 squirts Lipoderm-Y, 1 Bronkaid, 1 tablet No-Doz

1:30pm: 1/2 roast beef spinach wrap(25g carbs/3g fiber, 15g protein, 10g fat)

2:45pm: 1/2 Lean Body MRP, 1/2 roast beef spinach wrap(37g carbs/3g fiber, 37g protein, 11g fat)

6:00pm: 1 cup cottage cheese, 1oz peanuts, 2 cookies(38g carbs/4g fiber, 37g protein, 30g fat)

7:45pm: 2 eggs, 1/2 Lean Body MRP, 1.5 cups mixed vegetables(37g carbs/4g fiber, 38g protein, 9g fat)

10:00pm: 3 ZMA caps,

10:15pm: 4 pieces chocolate, 1 packet tuna(20g carbs/0g fiber, 19g protein, 11g fat)

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


Totals:
Calories: 2518kcal
Carbs/Fiber: 231g/ 21.5g
Protein: 213g
Fat: 82.5

Comments:
A little high in calories and just generally off in a couple of ways, but not horrible. My schedule today sort of threw things off a bit, so that considered, it didn't turn out too badly.


MISC. RECOVERY ISSUES
9 hours of kinda restless sleep. Legs are still a bit sore from the 15 rep workout on Monday. Lower back feels fine. Upper back is still tender(I must have pulled some cartilage or something for it to be taking so long to heal.)

Blood&Iron
03-08-2002, 05:40 PM
GENERAL RAMBLINGS
My 5RM test for HST. This was my last workout for a week. I don't know what I'm gonna do with myself. I suppose I could read a book or something. Pffft. I'm also gonna relax on the diet front. I'll keep a mental log of what I'm eating and shoot for about 250g protein, 250g carbs, and 90g of fat, but I'm not gonna weigh my food, etc.

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

2)I took EC before this workout.

Barbell Squat
Tempo: 201
Warm-up: bar x 8
Work-set: 205 x 5

Comments:
My lower back has been feeling pretty much recovered but I was still wary of doing low-rep squats considering this is what f*cked me up 3 weeks ago. My form was decent, although a little too much back hyperextension and my back didn't quite feel right. I probably should have skipped this, and may, when I get to the 5 rep portion of HST, simply continue doing 10reps on squatting. I'll see how I feel when I get there.
B&I Rating:
N/A

Stiff-Legged Deadlift
Tempo: 201
Warm-up: bar x 8
Work-sets: 225 x 5(w/ straps)

Comments:
This was somewhat difficult but not really to failure. I wanted to be careful with my back.
B&I Rating:
N/A

Incline DB Press
Tempo: 202
Warm-up: 25's x 6
Work-sets: 75's x 5

Comments:
To failure. Last rep was quite difficult.
B&I Rating:
N/A

Assisted Chins - Supinated Grip
Tempo: 201
Warm-up: -100 x 5
Work-set: bodyweight+10lbs x 5

Comments
Form on the final rep was a bit off, but overall pretty good. A bit faster tempo than normal, though.
B&I Rating
N/A

Weighted Dips
Tempo: 101
Warm-up: none
Work-set: bodyweight+20lbs x 5

Comments:
Fairly easy. Kept going after I hit 5 and failed at 6, so I guess technically this is the right # to use. I think I could've gotten 5 reps using 25 or 30lbs though.
B&I Rating:
N/A

Seated Row
Tempo: 201
Warm-up: none
Work-set: 205 x 5

Comments:
A little off on the form here--nothing major, just a bit shorter ROM than normal--but this was to failure. Good push for rep number 5.
B&I Rating:
N/A

Hammer Strength Behind-the-Neck Press
Tempo: 101
Warm-up: none
Work-set: 180 x 5

Comments:
To failure but I really didn't exert to much effort after I hit 5. I probably could've used 185 or 190 and still hit 5 reps.
B&I Rating:
N/A

Incline DB Curls
Tempo: 202
Warm-up: none
Work-set: 25's x 10, 35's x 2

Comments:
Decided to test my 10RM max first as I think I'm gonna use this instead of the BB spider curls. I decided to also test my 5RM but due to going to failure on the previous set, I think things got thrown off a bit and only ended up getting 2 reps. My 5RM is probably only 30lbs
B&I Rating:
N/A

Reverse Pec-Deck
Tempo: 101
Warm-up: none
Work-set: 110 x 5

Comments:
To failure but not too much push on the final rep. Still this is probably just about right.
B&I Rating:
N/A

Kneeling Shrugs
Tempo: 202
Warm up: none
Work set: 50's x 5, 60 x 5

Comments
Decent form. I stupidly failed to notice that I hit 10 using 50lb DB's for my 10RM. 60lbs is closer to the mark. I could probably go heavier, but I think ROM would suffer.
B&I Rating:
N/A

Wrist Curl
Tempo:202
Warm up:none
Work set: 105 x 4
Comments
Only 4 reps. I may still use this number, however.
B&I Rating:
N/A

Calf Raise(performed on incline leg press
Tempo: 101
Warm up:none
Work set: 212 x 6

Comments
Way too easy. I should use 237 or 250 for the purposes of HST.
B&I Rating:
N/A

Power Crunch
Tempo: 101
Warm up: none
Work set: 95 x 5
Comments
Had to push a bit for number 5, so I'd say this is just about right.
B&I Rating:
N/A

Overall Comments:
For whatever stupid reason my tempos were a bit faster than normal. I think I could repeat these rep numbers using a slower tempo, though, so I'm gonna use most of these numbers. Not a bit workout, but quite a bit less taxing than the higher rep days. Clocked in at about 1 hour 10min.

DIET

Starting today, I'm not gonna be so anal about this until the week after next. Might put on a few lbs, but so what.

MISC. RECOVERY ISSUES
Got about 10 hours of sleep. Felt quite well rested.

Blood&Iron
03-09-2002, 04:26 PM
GENERAL RAMBLINGS
Well, I won't be exercising or anything this next week, but for continuity's sake I'll still be making daily journal entries. They'll just be completely devoid of any useful information. Actually, I'm not really sure that will be any sort of change. Anyways, went out last night, got drunk, made an ass of myself and feel kinda shitty today. No workouts to mess up though, so I don't feel guilty. But the 50bucks I blew coulda gone to something useful like a bottle of HMB or maybe some methoxy-isoflavone. Alcohol is evil. So are covers. That is all.

EXERCISE
Opening and closing the refrigerator.

DIET
****. Didn't eat much, 'cause I felt kinda sick.

MISC. RECOVERY ISSUES
Low back doesn't feel any worse surprisingly despite my expectations that it would due to the low-rep squats I performed yesterday. I still suspect I have a slightly compressed disk or something(I'm no doctor, so who the f*ck knows?) But unless it worsens considerably I don't think I'll have it checked out. I'll probably skip squats when I get to the 5-rep portion of HST, however.

heathj
03-09-2002, 04:29 PM
Why did you keep opening and closing the refrigerator if you didn't eat mucH?

Blood&Iron
03-09-2002, 04:41 PM
Originally posted by heathj
Why did you keep opening and closing the refrigerator if you didn't eat mucH?
I didn't. It's just the rest of the day I was lying sorta semi-comatosed on the couch, so getting up and looking in the refrigerator was pretty much my only physical activity--unless you count taking a dump.

Blood&Iron
03-10-2002, 07:16 PM
GENERAL RAMBLINGS
Can't let my beautiful journal be relegated to 2nd page status.

EXERCISE
Nope.

DIET
Kinda crappy, but not horrible. Too much junk, though.

MISC. RECOVERY ISSUES
My lower back is f*cked--all because of one stupid macho moment. Ah, well. I really should go and have it checked out. Oh, well. Might have to drop the squats and use the leg press instead. We'll see how I feel in a week.

Jane
03-10-2002, 07:28 PM
Well I've been following this since day 1 and it took 49 days for me to be influenced into stealing your organizational qualities. I fought against the urge to create a nice and clear daily journal and I'm finally giving in. lol :)

Hope your back feels better

Blood&Iron
03-10-2002, 07:51 PM
Originally posted by Jane
Well I've been following this since day 1 and it took 49 days for me to be influenced into stealing your organizational qualities. I fought against the urge to create a nice and clear daily journal and I'm finally giving in. lol :)

Nice, clear journal? What you you been reading? Anyways, if you want to earn membership to the "B&I Anal-rententive Training Club of Cosmetic Hypertrophy"(BIATCCH) you must weigh all food-stuffs to within 1/10 of a gram. A one-time fee of $50 is also required(I accept cash and credit--sorry, no CODs.) Also, using mismatched clips or plates on an olympic bar is grounds for being disbarred from the organization. Training for anything other than appearance is also strongly discouraged.



Hope your back feels better

Thank you, so do I.

Fart Barker
03-10-2002, 07:56 PM
there is medication you can take for your disorder http://216.40.201.240/s/contrib/blackeye/evil_laughter.gif

Blood&Iron
03-10-2002, 07:59 PM
Originally posted by Fart Barker
there is medication you can take for your disorder http://216.40.201.240/s/contrib/blackeye/evil_laughter.gif
Cocaine?

Fart Barker
03-10-2002, 08:09 PM
http://216.40.201.240/s/contrib/corky/corkysm60.gif

Blood&Iron
03-10-2002, 09:08 PM
Originally posted by Fart Barker
http://216.40.201.240/s/contrib/corky/corkysm60.gif
Thanks, but I'll stick with ephedrine--my anti-drug(Somebody, please tell the DEA this, so I can get some epedrine HCL shipped to me in Michigan without all the damn guaifenesin)

Marcel
03-10-2002, 10:04 PM
I like that one...ephedrine MY anti-drug.:D

Jane
03-11-2002, 01:22 PM
Originally posted by Blood&Iron

Nice, clear journal? What you you been reading? Anyways, if you want to earn membership to the "B&I Anal-rententive Training Club of Cosmetic Hypertrophy"(BIATCCH) you must weigh all food-stuffs to within 1/10 of a gram. A one-time fee of $50 is also required(I accept cash and credit--sorry, no CODs.) Also, using mismatched clips or plates on an olympic bar is grounds for being disbarred from the organization. Training for anything other than appearance is also strongly discouraged.


lol! BIATCCH :D

Sorry this is a useless post, but hey, so was fart's ;)
Oh but I am going to get some of this underlining-bold type action in my journal.

Blood&Iron
03-11-2002, 01:26 PM
Originally posted by Jane


lol! BIATCCH :D

Sorry this is a useless post, but hey, so was fart's ;)
Hey, as long as it keeps my journal from being relegated to page 2 status, it's cool with me.

Blood&Iron
03-11-2002, 03:56 PM
GENERAL RAMBLINGS
Weighed myself last night and was up 2lbs, which is really weird considering I haven't been eating all that much. I think it was just a normal weight fluctuation, but I'm gonna be watching carefully so as to make sure I don't gain too much weight this week.

EXERCISE
My 1st real day off in about 5 months. Not bad actually. I thought I'd be going insane from not being at the gym, but I really didn't mind much.

DIET
Not too horrible. Fairly similar to my diet except a bit more of everything.

MISC. RECOVERY ISSUES
Have I mentioned my lower back is f*cked?

thalapathi
03-12-2002, 01:59 PM
Hi B&I new to the boards. browsing thro' your journal past week and some great info here. you attention to detail is great and helped me learn a lot just reading through your posts. Also bumping up your journal from page2 to page1 :-) as I see you dont like to be in the second page.Good luck..

Blood&Iron
03-12-2002, 02:16 PM
Originally posted by thalapathi
Hi B&I new to the boards. browsing thro' your journal past week and some great info here. you attention to detail is great and helped me learn a lot just reading through your posts. Also bumping up your journal from page2 to page1 :-) as I see you dont like to be in the second page.Good luck..
Happy to hear that you got something out of it.

Ps. Thanks for bumping me back to page #1.

Blood&Iron
03-12-2002, 05:44 PM
GENERAL RAMBLINGS
Bryan Haycock has introduced his own supplement line, along with posting the "official" website of HST. Seems like overpriced casein and whey to me, although he seems like a cool guy and I thought about buying some(I ordered a bunch of stuff through the mail today. MRPs mostly.) But I think there are better and less expensive options.(Plus casein as a post-workout drink seems pretty stupid to me. Must be a reason Haycock is using it, but I just don't see it.) I posted a question about this on the think-muscle forum. I'll be interested to see if he addresses my questions.

Anyways, the site is at:
www.hypertrophy-specific.com

EXERCISE
Just sat on my fat, lazy a**.

DIET
So-so.

MISC. RECOVERY ISSUES
Really slept soundly. Nice; usually I wake up a bunch of times during the nigh.

Jane
03-12-2002, 08:48 PM
"Plus casein as a post-workout drink seems pretty stupid to me. Must be a reason Haycock is using it, but I just don't see it."

Seems stupid to me as well. Defeats the purpose, doesn't it? :confused:

Then again, maybe its the same type of idea where people have oats postworkout despite the slow digestion time.

Blood&Iron
03-13-2002, 03:55 PM
GENERAL RAMBLINGS
It's my birthday. Pfft. I feel old.

Been having a bit of a frustrating exchange with Haycock over his Primer/Driver protein product. Here's the exchange:



Date: 03/12/02 12:25 PM
Author: B&I (no email) (no profile)
Subject: Protein Types

The new website has the nutrition labels for the primer/driver but not ingredient lists. Generally, I use the overly complicated formulae of 22g whey/5g glutamine peptide/5g BCAAs prior to lifting, 50g maltodextrin 30min into my workout, and a combo of 50g dextrose/25g hydrolyzed whey/5g glutamine peptide/5g BCAAs post-workout. I assume the Primer is some form of whey protein and the driver is some form of caseinate. One, wouldn't a fast acting protein like whey hydrosylate, or even just whey concentrate, still be better post-workout?(With a regular meal about an hour later for a more prolonged release of aminos.) It seems like using casein post-workout would be less than ideal. Further, how do your products differ from just buying a tub of whey and a tub of casein? They are quite expensive, and while I will be happy to purchase them if convinced they are in some way superior to what I currently use, I'm not going to spend $60 on 4lbs of whey and casein.

Thank you for your response.


Date: 03/12/02 06:59 PM
Edited: 03/12/02 07:08 PM
Author: Bryan Haycock
Subject: RE: Protein Types

Hi B&I,

The Primer is whey blend (hydrolysate, isolate, concentrate). The Driver is a casein/egg blend with Omega-3s. Both Primer and Driver have inulin in them for fiber.

All I can really say about choosing whether to buy HSN products or not is that, you can buy cheaper proteins, but you can't buy a higher quality protein. They are what you buy when you don't want to worry about whether you got the good stuff or not. Sometimes it doesn't matter that much and anything will do. I do this myself sometimes and have bought who knows what for pennies. But I always knew what I was buying...cheap. And sometimes thats ok. Then again, sometimes its not. Sometimes you want the best. That's all.

I had the choice to make a cheap protein, or a very high quality protein. I tried to do both but I soon realized that I couldn't at this early stage.

I'm not saying anyone "has" to buy HSN products. Sure, I would like them to because I worked very hard on them and made them fist for myself and my peers in the industry who didn't own a supplement company but wanted something they could depend on. I then felt it would be a good idea (after polling ThinkMuscle readers) if I made it available to everybody.

I think if you were to buy a comparable product Dorian Yates Approved would be the closest


Date: 03/12/02 07:58 PM
Author: B&I (no email) (no profile)
Subject: RE: RE: Protein Types

I appreciate that you are making a quality product. I wasn't really wanking about the price. I am just confused as to why you believe casein is a good post-workout choice. It seems to me that some form of hydrosylate(a very fast acting protein) would be much better, and then, as I said, one would eat a real meal(or use casein) an hour or so later for sustained amino-acid release


Date: 03/12/02 08:46 PM
Author:Bryan Haycock
Subject: RE: RE: Protein Types

Oh, sorry about missing the point.

I chose the proteins for their classification as fast and/or slow as well as their unique effects on nitrogen retention in different parts of the body. It can be understood using a compartmental model of nitrogen deposition that is only recently developing. This is a very good paper on the subject.

Fouillet H, Mariotti F, Gaudichon C, Bos C, Tome D. Peripheral and splanchnic metabolism of dietary nitrogen are differently affected by the protein source in humans as assessed by compartmental modeling. J Nutr. 2002 Jan;132(1):125-33.

The primer is designed to enter the blood stream quickly so it peaks when blood flow to muscles is high. You can take it 15 minutes or so before, or even drink have right before and sip the rest during the workout. The Driver is designed to enter the blood stream as the Primer is wearing off to provide several hours of elevated amino acid levels. An 8 ounce steak would also be a good choice for right after, but that isn't always possible.


Date: 03/13/02 12:28 AM
Author: B&I (no email) (no profile)
Subject: RE: RE: Protein Types

Okay, in the fear of beating this subject to death...

I'm not, apparently, doing a very good job of making myself clear. Okay, I understand one wants to elevate blood levels of aminos for a prolonged period to counter any possible catabolism--hence the Driver(casein.) And I also understand that even whey takes around an hour to be digested(Hence using the primer immediately prior to beginning one's workout) But even if one has used the Primer, wouldn't a fast protein still be the preferable given the unique physiological situation present post-workout, and then use a more prolonged protein once this 2nd amino 'spike' starts to ebb(An hour later.) So wouldn't it be better to use the Primer prior to working out, the Primer immediately upon completing one's workout, and then the Driver about an hour later after that. Or does this confer no advantage over simply using the Primer before and the Driver after. If so, why? Am I making any sense here?


Date: 03/13/02 12:51 AM
Edited: 03/13/02 12:55 AM
Author: Bryan Haycock
Subject: RE: RE: Protein Types

The reason to take the Primer "before" is in order to take advantage of singificantly increased blood flow to the muscle. This has the effect of infusing the muscle with higher levels of aminos than when ti is taken after training. This is the whole point of taking in protein before training...enhanced blood flow and delievery of amino acids to the muscle.

It doesn't take an hour for whey to digest...it only "lasts" in the "blood stream" for a little over an hour. It begins entering the blood stream in as little as 10-15 minutes. Hydrolysates even sooner.

The Driver (casein/egg based) is then taken to prevent blood levels of amino acids from dropping back to baseline (and keeping you anabolic) until your next meal.

Please understand that casein is not just "anticatabolic". The studies on fast and slow proteins demonstrated that blood "levels" of amino acids determined whether a the effect was anabolic or anticatabolic. If you take a casein and can raise blood amino acid levels as high as with a whey, you will get the same anabolic affect. If you take whey every 30 minutes or so you get the same anticatabolic effect as they saw with a single dose of casein.

So, as you offered, one could take the fast protein first (before exercise to enhance amino acid delivery and protein synthesis), to get blood amino acid levels high quickly, then take a slow protein (Driver) to "keep" blood levels high until your next meal.

If you wait until after your workout to take your fast protein you miss out on a certain amount of anabolism that you could have experienced if you took it before (blood flow issue).

did I get closer to addressing the question that time?...oh yeah baby!


Of course, I must reiterate, I think it's extremely cool he addresses such questions personally, but damn I give up on trying to get him to actually answer my question. Perhaps, it's so incredibly stupid that it just doesn't make sense to him. But to me, it's still a valid concern. Maybe I'll try again, but I don't think so. BTW, I'm not sure I buy his 'you never know what you might be getting with cheap protein' line as whey and casein are pretty cheap. I doubt his 'Primer' is superior to say regular old Optimum 100% whey and it's 2-3 times as expensive. I still think using a hydrolysate would be better post-workout, although the difference is probably pretty minimal. I'll have to do some digging. I might buy some of his stuff just to show support for Haycock, though, as he seems like an honest guy who really cares about what he puts his name on. We'll see.

EXERCISE
nope.

DIET
Pretty crappy.

MISC. RECOVERY ISSUES
8 hours of sleep.

The_Chicken_Daddy
03-13-2002, 04:02 PM
Happy birthday dude!

btw, i do still read this and i get some cool questions, but by the time i've read the entire post i've forgotten them haha...

Keep it up.

Blood&Iron
03-13-2002, 04:06 PM
Originally posted by The_Chicken_Daddy
Happy birthday dude!

btw, i do still read this and i get some cool questions, but by the time i've read the entire post i've forgotten them haha...

Keep it up.
Thanks.

You ever check out the games?

The_Chicken_Daddy
03-13-2002, 04:11 PM
Will do now.

**I can't get them working. Well, i can;t get ravenwind working.

Blood&Iron
03-13-2002, 04:18 PM
Something interesting from MFW:



From: Lyle McDonald (lylemcd@onr.com)
Subject: Re: the lyle mcdonald diet summary
Newsgroups: misc.fitness.weights
View: Complete Thread (25 articles) | Original Format
Date: 2002-03-11 13:49:41 PST


Elijah Phineas wrote:
>
> >
> > The true idea of a setpoint has more to do with seeing major adaptive
> > changes in neurochemistry when you try to go below a certain level.
> >
> > So, if we were able to measure your brain chemistry, while you were
> > dieting, we might not see any changes between say 20 and 32% bodyfat
> > (I'm making nubmers up here). Depending on activity/food, you might
> > settle at somewhere in that range.
> >
> > But we might see a major change in neurochemistry (increases in
> > neuropeptide Y, drop in metabolic rate) if you tried to go below 20%
> > (again, arbitrary number). 20% would be a more accurate definition of
> > your 'setpoint' in this context (i.e. it is that point below which your
> > brain thinks you're starving, and adapts accordingly).
> >
> > You might settle at some point higher than that. You could conceivably
> > reach a settling point below that but it would reuire the
> > afforementioned constant attention to diet and activity.
> >
> > Lyle
>
> So that someone starting at 32%, would have a harder time at staying
> at 20% after he got there than someone who started at 22% - he would
> need to intake less calories, more refeeds on a CKD, etc?? So its not
> enough to know what a persons current BF% is but also to know where he
> is coming from?

Not really.

The mistkae you're making is assuming that settling point is necessarily
related to setpoint. I was thinking about this more this morning (after
my previous post) and part of hte problem is taht I didn't do a very
good job of defining setpoint in this context.

In the context of what we're talking about, a true setpoint is defined
as some weight/fat% that the body will defend. By defend, I mean it
will adapt metabolic rate, &c up and down in response to over and
underfeeding respectively. Again, note that in humans, setpoint seems
to defend against underfeeding more than overfeeding. This isn't always
the case. The habitually lean tend to defend against overfeeding very
well. IN response to high calories, they're spontaneous activity goes
up (to burn off calories), hunger shuts down. These are the folks who
complain about not being able to gain weight. Whenever they try to
overeat, their brain sends powerful 'knock it off with the eating'
signal. This only seems to really occur in very lean folks. In
everybody else, the 'don't eat' signals don't get sent very well
(probably having to do with genetic differences in leptin sensitivity).

So going over the setpoint isn't as tough as going below it in general.

That really has little relationship with a settling point. Well, as
long as that settling point is above the setpoint (this was another
place I was a bit vague/non detailed in my original response ; it was
early and I was rushing, I should have waited until later).

So say we have two people, with a setpoint (say we can magic it out of
thin air) of 20% bodyfat. That is, below 20% bodyfat, their bodies
think 'dude, we're starving, adapt to slow it down'. Above that, no worries.

Say one is sedentary, eats a lot of junk food. He may settle at 32% bodyfat.
The second one is more active, better eater, but not compulsive. Say he
settles at 22%.

You really shouldn't see any difference in anything (metabolically
speaking or otherwise) in either of them until they try to go below
their setpoint (in this case set at 20% bodyfat).

So, outside of the psychological anxiety for the first guy to change his
eating and activity patterns, maintaining a settling point of 22% for
him wouldn't be any harder (in terms of metabolic rate slowing down,
that sort of thing) than the guy who was at 22%. In both cases, they're
above their setpoint and they're bodies don't perceive that they are starving.

As soon as EITHER of them tried to go below 20%, their body would start
to defend the setpoint (20%) and adapt accordingly. Regardless of where
they started. It has to do with breaking the threshold of the setpoint.

Of course, a lot of this is sort of theoretical/meaningless. Without
some good way of truly measuring setpoint, it kind of doesn't matter in
the real world. You pretty much make the changes you're willing to make
and let the cards fall where they may. If your setpoint is high, and
you want to be lean, you're screwed because it doesn't look like you can
bring setpoint down in any meaningful time frame (if at all). To
maintain leanness below your setpoint will simply mean a lifelong battle
of willpower against what your body is telling you to do 'Eat you fool!'.

What we need is a nice non-invasive way of determining when the body is
adapting. Morning body temp is a rough proxy, drastic increases in
hunger (as opposed to appetite) would be another as it would tend to
indicate changes in neurochemistry associated with the body defending a
setpoint. Blood work to measure thyroid or leptin would be more invasive
but give a better picture. Brain biopsy (to note actual changes in
neurchemistry) would be the most accurate (this is what they do in the
rats). They're might be saliva or urine tests that would give us a
rough indicator of brain neurochem, but I don't know for sure. That
would be better than nothing.

I mean a little more accurate than 'Dood, I'm dieting and nothing is changing'.

Lyle

I think I should be financially remunerated for being used as the example in this post.

Blood&Iron
03-13-2002, 04:21 PM
Originally posted by The_Chicken_Daddy
Will do now.

**I can't get them working. Well, i can;t get ravenwind working.
That's odd. If anything, MANNUX is the one that shouldn't be working.

You got directX 7 or higher installed? It's required for Ravenwind.

Jane
03-13-2002, 04:24 PM
HAPPY BIRTHDAY! :clap:

Age is just a number :D

The_Chicken_Daddy
03-13-2002, 04:25 PM
I can't open them from winzip.

Am i supposed to extract every file into a separate folder and run the .exe file?

Blood&Iron
03-13-2002, 04:30 PM
Originally posted by The_Chicken_Daddy
I can't open them from winzip.

Am i supposed to extract every file into a separate folder and run the .exe file?
No, just create a separate folder for each and unzip the files to them. Mannux might create it's own folder, I'm not sure, but Ravenwind definitely doesn't so make sure you do this.

Mannux uses a batch file I believe(I didn't really do any of the programming on that one, just the art, so I'm kinda clueless.) It's Dos4gw-based so depending on if you version of Windows has Dos-compatabilty(2000 doesn't) it might or might not run.

Blood&Iron
03-13-2002, 04:32 PM
Originally posted by Jane
HAPPY BIRTHDAY! :clap:

Age is just a number :D
HA. Easy for you to say--you're young(Well, so am I technically, but I don't feel that way. Nearly a quarter of a century. Bah.)

Jane
03-13-2002, 04:37 PM
Originally posted by Blood&Iron

HA. Easy for you to say--you're young(Well, so am I technically, but I don't feel that way. Nearly a quarter of a century. Bah.)

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

I suggest you do too.

then again, I haven't seen myself with wrinkles yet

The_Chicken_Daddy
03-13-2002, 04:37 PM
Oh my god.


That game is truely awful man haha. Interesting concept that i have to kill monks though. Nothing slightly blasphemous about that then...

And the dude's gyno is unreal!

Blood&Iron
03-13-2002, 04:41 PM
Originally posted by The_Chicken_Daddy
Oh my god.


That game is truely awful man haha. Interesting concept that i have to kill monks though. Nothing slightly blasphemous about that then...

And the dude's gyno is unreal!
Dude that's kinda harsh.

Try learning Direct-X, do the art, and come up with a game in 3 weeks.

Sheesh.

Oh, and my man does not have gyno(He is wearing a dress, though. Viking clothes are hard to come by for the character animation program I used, so I had to improvise.)