The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Training Log

  1. #3751
    Senior Member aka23's Avatar
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    BigNic,
    Many persons have asked me about itching and made comments about their cast itching. It seems to be a common problem. So far I have not had any significant problems with the splint/cast itching. This is probably related to my cast being fiberglass, instead of plaster.


    Bruteman,
    I appreciate the support. The catheter that was used in the second procedure was thin. Inserting it into the urethra was definitely unpleasant, but it was not very painful. What was painful was expanding the balloon in the urethra and injecting die into the urethra.

    The test did not show any abnormalities, which is good, I suppose. Rather than conduct another even more invasive procedure, my urologist gave me with some medication. I will take it as a trial for 2 weeks and report any symptoms or changes. Hopefully the information can be used to diagnose or correct the problem. If the information is not helpful, then I will try a different type of medication after two weeks.

  2. #3752
    System's BiAtch! _8_Ball's Avatar
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    Quote Originally Posted by aka23
    The test did not show any abnormalities, which is good, I suppose. Rather than conduct another even more invasive procedure, my urologist gave me with some medication. I will take it as a trial for 2 weeks and report any symptoms or changes. Hopefully the information can be used to diagnose or correct the problem. If the information is not helpful, then I will try a different type of medication after two weeks.

    I was just wondering if you had those test because they though you *might* have a problem? or was it in conjuction with another problem?

    I'm sorry if these questions are not appropriate, I'm just curious about why someone would go trought this process unless they tought there was a problem?

    8

  3. #3753
    Senior Member aka23's Avatar
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    _8_Ball,

    I have had some minor urology inconveniences for about 8 years. I recently decided to see a specialist and hopefully finally correct these issues. During my first appointment he asked some questions and did some common tests that most persons reading this forum have experienced. These tests came back normal, so during the second appointment I had the more invasive cytoscopy. During this procedure, he thought that the opening to a gland looked abnormally large, which could indicate a cyst, injury, or natural deformity. I had the retrograde urethrogram the next day at a hospital, to determine more about this possible problem. The retrograde urethrogram came back normal and did not show a cyst, larger than normal opening, or any other problems. At this point the doctor gave me a number of alternatives:

    1. I could have a more invasive procedure than the cytoscopy or retrograde urethrogram to look for anything out of the ordinary.
    2. There are two classes of drugs used to treat my problem. I could try them and see if they improve my situation or if the information can be used to find a medical cause.
    3. I could live with the minor inconveniences, as I have for the past 8 years.

    I chose the 2nd option.
    Last edited by aka23; 10-24-2004 at 12:37 PM.

  4. #3754
    Senior Member aka23's Avatar
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    Thursday’s Training Log

    Sleep
    I slept approximately 4 hours using 30mg Restoril (benzodiazepine sleeping aid), 50mg diphenhydramine HCl (OTC antihistamine sleeping aid), and 50mg Valerian root extract (hypnotic, medicinal herb sleeping aid).


    Weights
    Pull Day
    • Rear Lateral Raise Machine – Warmup Set, 280x11/11 (+2R), 280x11/11 (+2R)
      This is my third time doing this exercise, with each arm separately. 280 is the maximum weight that can be added to the stack.
      .
    • Old Lateral Raise Machine – Warmup Set, 225x8 (+1R), 225x8 (+1R)
      I am calling this a new exercise because I used an odd form with my left arm to avoid wrist irritation. Both sets were very challenging. The lack of symmetry makes the exercise especially difficult. 225 is the maximum weight that can be added to the stack. 225X8 exceeds my normal-form PR for this exercise of 225x7.
      .
    • HS Low Row – Right Arm: Warmup Set, 3 plates +30 per side x7 (+1R), 3p+30 ps x7 (+1R)
      My right arm felt sore before starting these sets, probably from my push workout two days ago.
      .
    • HS Pulldown – Right Arm: Warmup Set, 3 plates +25 per side x7 (+1R), 3p+25 ps x6.5 (+0.5R),
      The first set was extremely close to failure. I reached failure during the 2nd set. I plan to switch to a pronated (overhand) grip next time.
      .
    • Gripless Shrugs – Warmup Set, 440x12, 485x7 (+10lb),
      I did these in the standing calve raise machine. My previous PR for this exercise from a year ago was 440x16. I have a long way to go to catch up. My ROM may have changed since when I set the PR. My ROM was smaller during the heavy set than the lighter one.
      .
    • Standing Curls – Right Arm: Warmup Set, 60x7 (+1R), 60x7 (+1R),
      I usually do seated curls. This is my second time doing strict standing curls.
      .
    Bold = Largest weight ever used for given exercise
    (+X lb) = Personal Best -- added X lbs to record maximum
    (+X R) = Personal Best -- added X reps to max at given weight
    (+X R) = Personal best for left arm, below overall personal best

    General Comments
    Several people asked me about my arm today. It is surprising that they did not notice until now. There was an attractive woman on the treadmill whose workout appeared to be as intense as my cardio sessions. This is quite a contrast from a large portion of women who do cardio at a low enough intensity to talk on a cell phone.

    My gym has a new poster describing calories in vs. calories out and the relation between calorie balance and body fat changes. I am surprised that the new poster did not suggest fantastic benefits and fit their brand of supplements and their personal trainers into the equation for success, like their previous posters. Having said that, the poster did have a statement at the bottom about asking a personal trainer for assistance if you need help determining how much cardio and weight training is needed to meet your goals.


    Cardio
    Cycling, Low Intensity, Long Duration
    I did a low intensity active recovery session.


    Diet
    • 3900-4000 calories
    • Snack 1 – Large bowl oatmeal, 10 oz package broccoli, ~2 oz turkey breast, a few peanuts
    • Snack 2 – Large bowl oatmeal, ~2 oz turkey breast, a few peanuts
    • Meal 1 – Large bowl Shredded Wheat with skim milk and cutup banana, small serving snapper fillet
    • Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving turkey breast, 2 plums, a few peanuts
    • Snack 3 – Grapes
    • Meal 3 - Large bowl oatmeal, chicken breast, brown rice, apple, 10 oz package green beans, a few peanuts
    • Meal 4 – Organic Oats cereal with skim milk, 10 oz package brussel sprouts, 1 ear corn, small serving snapper fillet

    Supplements
    2g flax oil, 3g fish oil

  5. #3755
    Senior Member aka23's Avatar
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    Friday's Training Log

    Sleep
    I slept approximately 5.5 hours using 30mg Restoril (benzodiazepine sleeping aid) and 50mg Valerian root extract (hypnotic, medicinal herb sleeping aid).


    Weights
    Legs, Lower Back & Abs
    • Smith Machine Squats - Warmup Sets, 425x6 (+1R), 405x9 (+1R)
      The second set was especially near to failure. I was very out of breath after finishing this set.
      .
    • Max ROM Incline Leg Press – Warmup Sets, 18 plates +70 x 6 (+10lb), 18 plates +70 x 6 (+10lb),
      My lower back was ridiculously sore at the start of this exercise. The soreness subsided as the exercise continued. Two attractive blond women appeared to be glancing at me during this exercise. At the time I thought they were sisters because of their similar appearance, hair styles/color, and clothing styles. Later events made me think they were instead close friends that imitated each other.

      I planned to do calf raises before leg curls, but I was uncomfortable loading over 200lb on the stack with the guy from the front desk in the gym area. He was chatting with the attractive ladies I mentioned earlier. After waiting about 5 minutes, I decided to skip ahead to leg curls.
      .
    • Lying Leg Curl – 160x4.5, 150x5
      Both sets were below last week and far from my PR of 160x9.5 . I suspect that something about my injury alters my form. Perhaps by putting pressure on the handles, I increase assistance from other body parts. My quads felt very sore while resting on the machine.
      .
    • Standing Calf Raise - Warmup Set, (645)x10 (+15lb), 555x10 (Strict)
      In the past, I have been limited by the amount of weight I could add to the stack on this machine. I was able to reach heavier weights by adding plates to the handles. I believe 645 is the maximum weight that can be added to the handles. I did the second set with an extremely strict form and full ROM. The first set was less strict, like most recent sessions. I considered also doing a set of seated calf raises.
      .
    • Old Ab Machine – 335x7 (+1.3R), 310x14 (+3R)
      I am surprised by the large gain in the 2nd set. 14 reps may have been a misprint in my training notebook.
      .
    • Lower Back Extension – SKIPPED
      I decided to skip this exercise because of the lower back issues mentioned earlier, I had done the exercise 4 days ago, and the exercise is not especially important to me.
      .
      .
    Bold -- maximum weight used for given exercise
    (+X lb) = Personal Best -- added X lbs to record maximum
    (+X R) = Personal Best -- added X reps to max at given weight

    General Comments
    None.


    Cardio
    Rest Day

    Diet
    • 3800-3900 calories
    • Snack 1 – Large bowl oatmeal, 10 oz package broccoli, ~2 oz turkey breast, a few peanuts
    • Snack 2 - Oatmeal, ~2 oz turkey breast, a few peanuts
    • Meal 1 - Large bowl Nature O-s cereal with skim milk, small serving chicken breast
    • Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving turkey breast, grapes, few peanuts
    • Snack 3 - Banana
    • Meal 3 - Large bowl oatmeal, canned tuna, brown rice, apple, 10 oz package green beans, a few peanuts
    • Meal 4 - Large bowl Shredded Wheat with skim milk and cutup banana, 10 oz package broccoli, small serving snapper fillet
    My diet was identical to when I last did this workout.


    Supplements
    2g flax oil, 3g fish oil

  6. #3756
    Senior Member aka23's Avatar
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    Saturday’s Training Log

    Sleep
    I slept approximately 11 hours using 25mg doxylamine succinate.


    Weights
    Push Day
    • One-armed Incline Press – Right: Warmup Sets, 105x7 (+1R), 105x7 (+1R)
      I did this workout in the new gym. Their DB rack faces a mirror, so I was able to see myself in the mirror after completing each set. I noticed that my face became a flushed red after finishing each set.

      This gym is setup with most of the machines directly behind the DB rack. In the mirror ahead of me, I could see that a girl who was intently staring at me while doing these sets and while I was resting between sets. These made me feel uncomfortable and self conscious. I was not impressed with what I saw of her workout. It consisted of doing sets of several minutes on the inner thigh machine while simultaneously talking on her cell phone, then stretching. I imagine that my one-handed workout probably looked bizarre to her as well.
      .
    • Incline Flye Machine – Warmup Sets, 240 (stack+20) x7.8 (+0.8R), 220 (stack) x8 (+1R)
      I reached failure during the first set. I had better form and a larger ROM during the second set with the lighter weight. Note that both sets are technical PRs since I have never done more than 7 reps on this exercise.
      .
    • HS Shoulder Press – Right: Warmup Set, 2 plates +25 per side x 7 (+10lb), 2p+25 ps x 7 (+10lb)
      This was my second time using the HS Shoulder Press machine. Both sets were near to failure.
      .
    • Lying Triceps Extensions – Right: Warmup Set, 60x11 (+4R), 60x11 (+4R)
      Last time, I had a disappointing performance of 75x1, 70x3. I expected to do about 75x5, 70x8. I decided to drop down to a lighter weight in today’s session and work my way back up to 75lb in 5lb increments. My PR for this exercise is 70x7. Both sets are 4 rep PRs since I have never done more than 7 reps at 60lb or above..
    Bold = Largest weight ever used for given exercise
    (+X lb) = Personal Best -- added X lbs to record maximum
    (+X R) = Personal Best -- added X reps to max at given weight
    (+X R) = Personal best for a particular arm, less than overall personal best

    General Comments
    I intentionally kept volume low because of my injury and limited choices of two-armed exercises.

    I have seen several pregnant women at the gym recently. One looked like she was 8+ months pregnant. I imagine that someone who had a similar personality to me would continue working out as much as possible while pregnant. The changes in appearance might inspire some to be more active in the gym.


    Cardio
    Elliptical Trainer, High Intensity
    I have had problems with different elliptical trainer machines having different resistances and producing different distance statistics. Due to confusion over the machines, I arbitrarily decided to call the distance from several months ago my PR. I have tried to use that machine in each session since then.. I did a 1-hour session on the elliptical trainer, using the random mode.

    During the first half-hour measuring period, I reached ~1.2% below my distance record and 0.3% above last week. I did not expect to match my distance record since I was only generating force with a single arm and was satisfied with my improvement over last time. At the end of the half-hour, my HR was about 90%MHR. This is significantly above most previous weeks, but less than last time. I pushed myself more intensely that I usually do because in the past I only tried to stay slightly above my PR pace. I now have to push myself near my limits to match my PR pace.

    During the second half-hour, the first few minutes felt extremely challenging. I was having trouble catching my breath and knew I could not keep this pace up for very long. After about 3 minutes, I realized that I had set the intensity was set to one level above normal. I dropped down to my usual intensity level for the remaining 27 minutes. The first 3 minutes pushed me well ahead of my PR pace. After five minutes, I was on pace to reach about 0.3% below my distance record, if the remaining 25 minutes matched the first half-hour. Matching the first half-hour is more difficult than it sounds because I tend to become fatigued near the end of the session. However, I improved over the first half hour and was able to break my overall distance record by 0.15%. I am very pleased that I was able to improve over my two-armed performance while only generating force with a single arm. At the end of this period, my HR was ~91-92%MHR. This is probably my second highest HR measure ever for a random elliptical trainer session, only second to last week


    Diet
    • ~4000 calories
    • Snack 1 – Large bowl oatmeal, 10 oz package broccoli, ~2 oz turkey breast, a few peanuts
    • Snack 2 – Large bowl oatmeal, ~2 oz turkey breast, a few peanuts
    • Meal 1 – Large bowl Nature O's cereal with skim milk, small serving chicken breast
    • Snack 3 – Air-popped popcorn, ~1 oz turkey breast
    • Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving snapper fillet, a few peanuts
    • Meal 3 - Large bowl oatmeal, chicken breast, brown rice, large apple, 10 oz package green beans, a few peanuts
    • Meal 4 - Large bowl Kashi Heart to Heart cereal with skim milk, 10 oz package peas, 1 ear corn, small serving snapper fillet
    I did not have much fruit today.


    Supplements
    3g fish oil, 2g flax oil
    Last edited by aka23; 10-26-2004 at 11:21 AM.

  7. #3757
    Ash "Money" Hegde Y2A's Avatar
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    Sup you pimp? I got a senzu bean, Ill sell it to you for $1000 How are the chicks??
    "We fight our battles, we wage our wars, we settle the score, with honor and blood" - Atreyu

    Dontate to my favorite charity!

  8. #3758
    Senior Member aka23's Avatar
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    Y2A,
    The guy at http://www.angelfire.com/rpg2/gohans...mmasstore.html sells senzu beans for only $300. For $1000 you can get a senzu bean tree that produces 5 senzu beans per week.

    My cast was taken off today. I am disappointed that my doctor did not approve weight training with "light" weights. I begin physical therapy tomorrow. I may post more about this later.

    I have not made any progress with women recently, or even had a social-type conversation. I may make more of an effort in the near future, now that my cast is off.

  9. #3759
    teh Chuy. Frozenmoses's Avatar
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    Do you know what your physical therapy is going to entail? Has your doctor given you a timeframe of when he would approve you getting back to training with your arm?

  10. #3760
    I wannabebig!
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    if your doctor could only see how much "lifting" you've been doing with the cast on

  11. #3761
    Ash "Money" Hegde Y2A's Avatar
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    Wait, senzu healing beans are real??
    "We fight our battles, we wage our wars, we settle the score, with honor and blood" - Atreyu

    Dontate to my favorite charity!

  12. #3762
    wooooo Jasonl's Avatar
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    Quote Originally Posted by Y2A
    Wait, senzu healing beans are real??
    IF they are, I sure as hell could use one to heal my back right now!

  13. #3763
    Wannabe a Beast BigNic's Avatar
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    Quote Originally Posted by aka23
    Y2A,
    The guy at http://www.angelfire.com/rpg2/gohans...mmasstore.html sells senzu beans for only $300. For $1000 you can get a senzu bean tree that produces 5 senzu beans per week.

    My cast was taken off today. I am disappointed that my doctor did not approve weight training with "light" weights. I begin physical therapy tomorrow. I may post more about this later.

    I have not made any progress with women recently, or even had a social-type conversation. I may make more of an effort in the near future, now that my cast is off.
    big pimpin bro
    Beer helped slow down my metabolism.... -ozzyman

  14. #3764
    Senior Member aka23's Avatar
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    Frozenmoses and ryuage,
    My physical therapy is supposed to include wound care, scar management, passive ROM exercise, active/active assistance ROM exercise, and progressive resistance exercise. I am seeing the same hand therapist that I went to before my surgery. I expect that she will determine when I can start training my left arm without her assistance since the therapy involves progressive resistance exercise. I should know more detail and perhaps specific date estimates after my first appointment this afternoon.

    My wrist feels fine when it remains in the position where it has been held constant for the past ~3 weeks. When I rotate it or bend it a good amount, I feel mild pain, similar to when one reaches the limits of their flexibilty. My wrist is clearly not at 100% yet.


    Y2A and Jasonl,
    If it is printed on the Internet, then it must be true.


    BigNic,
    My wrist has improved dramatically in the 18 hours that it has been out of the cast. If I continue to improve at this rate, I will likely be more interested in social-type activities.

  15. #3765
    Senior Member aka23's Avatar
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    Sunday’s Training Log

    Sleep
    I slept approximately 9.5 hours using 25mg doxylamine succinate.


    Weights
    Rest Day
    I went to the local shopping mall to get some clothing, in the time that I go to the gym on my training days. My biggest dislike about this shopping mall is parking. I spent more than a half-hour circling around the parking lot, waiting for a spot to free up. If the delays get much longer, I might choose to pay the $7 valet fee instead of wasting so much of my time.


    Cardio
    Cycling, Intervals
    I did three hill consecutive hill programs with 90-second intervals. All three were at the maximum intensity level of my Vision Fitness cycling machine. The intervals were not as easy as most previous weeks, but were not challenging. I will not be able to challenge myself much in this workout unless I switch to a machine at the gym with a higher intensity level.


    Diet
    • ~4000 calories
    • Snack 1 – Large bowl oatmeal, 10 oz package broccoli, ~2 oz turkey breast, a few peanuts
    • Snack 2 – Large bowl oatmeal, ~2 oz turkey breast, a few peanuts
    • Meal 1 – Large bowl Nature O’s Cereal with skim milk, small serving chicken breast
    • Snack 3 – Air-popped popcorn, ~1 oz turkey breast
    • Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving turkey breast, a few peanuts
    • Meal 3 - Large bowl oatmeal, chicken breast, brown rice, large apple, 10 oz package green beans, a few peanuts
    • Meal 4 – Large bowl Grape Nuts with skim milk, 10 oz succotash, small serving turkey breast
    I did not ear much fruit again today.


    Supplements
    3g fish oil, 2g flax oil

  16. #3766
    Senior Member aka23's Avatar
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    Monday’s Training Log

    Sleep
    I slept approximately 5 hours using 30mg Restoril (benzodiazepine sleeping aid), 50mg diphenhydramine HCl (OTC antihistamine sleeping aid), and 50mg Valerian root extract (hypnotic, medicinal herb sleeping aid).


    Weights
    Pull Day
    • Rear Lateral Raise Machine – Warmup Set, 280x13/13 (+2R), 280x13/13 (+2R)
      This is my forth time doing this exercise, with each arm separately. 280 is the maximum weight that can be added to the stack.
      .
    • Old Lateral Raise Machine – Warmup Set, 225x9 (+1R), 225x9 (+1R)
      I have been calling this a new exercise because I used an odd form with my left arm to avoid wrist irritation. The lack of symmetry makes the exercise especially difficult. 225 is the maximum weight that can be added to the stack. 225X9 exceeds my normal-form PR for this exercise of 225x7.
      .
    • HS Low Row – Right Arm: Warmup Set, 3 plates +35 per side x7 (+10lb), 3p+35 ps x 6 (+10lb)
      My right arm felt quite sore before beginning.
      .
    • Pronated-Grip HS Pulldown – Right Arm: Warmup Set, 3 plates per side x7 (New), 3p+10 ps x5 (New), 3p+10 ps x6 (New)
      This was my first time using a pronated (overhand) grip. All sets were done quite a bit from my supinated (underhand) grip PR of 3p+25x7.
      .
    • Gripless Shrugs – Warmup Set, 440x13, 495x7 (+10lb),
      I did these in the standing calve raise machine. My previous PR for this exercise from a year ago was 440x16. My ROM may have changed since when I set the PR. My ROM was smaller during the heavy set than the lighter one.
      .
    • Standing Curls – Right Arm: Warmup Set, 60x7 (+1R), 60x7 (+1R),
      I usually do seated curls. This is my third time doing strict standing curls.
      .
    Bold = Largest weight ever used for given exercise
    (+X lb) = Personal Best -- added X lbs to record maximum
    (+X R) = Personal Best -- added X reps to max at given weight
    (+X R) = Personal best for left arm, below overall personal best

    General Comments
    I need to make more of an effort to write legibly in my training notebook. I have a comment under the gripless shrugs sets that looks like “Hot Girl, Evhungol codes.” I do not remember what occurred. The comment make it sound like it could have been interesting.


    Cardio
    Running, High Intensity

    I did my usual ~1 hour session on the treadmill. Last session went unexpectedly poorly, so I decided to set the treadmill to 8.7mph, 0.3mph below my pre-surgery pace of 9.0mph. The session was slightly less challenging than most previous weeks, and far less challenging than last week. While wearing a split (this session took place before my cast was removed), I think my lactate threshold pace is about 8.8mph, a decrease of 0.2mph from before the surgery.

    A guy on a neighboring treadmill asked if I injured my arm in a biking accident. I was surprised that he was able to have a conversation while running at what appeared to be >9mph. His workout involved intervals of about 5-6 minutes at a fast ~>9mph, then switching to a slow jog for about the same time period.

    The workout is summarized below. I did not wear my HR monitor again. My HR readings were similar to most previous weeks and far below last week. The HR fits with the workout far less difficult than last week, as described above.
    • 3 minutes -- slow mph / total 0.2 miles (Warmup)
    • 27 minutes – 8.7 mph / total 4.12 miles – after 30 minutes ~91% MHR
    • 27 minutes – 8.7 mph / total 8.03 miles – after 45 minutes ~90%MHR, ~90%MHR at finish.
    • 4 minutes -- slow mph / total 8.3 miles (Cooldown)


    Diet
    • ~4100 calories
    • Snack 1 – Large bowl oatmeal, 10 oz. package broccoli, 1-2 oz turkey breast, a few peanuts
    • Snack 2 – Oatmeal, 1-2 oz turkey breast, a few peanuts
    • Meal 1 – Large bowl Nature O’s cereal, small serving chicken breast
    • Snack 3 – Air-popped popcorn, ~1 oz turkey breast
    • Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving turkey breast, 2 plums, a few peanuts
    • Snack 4 – Grapes
    • Meal 3 - Large bowl oatmeal, chicken breast, brown rice, 1 package green beans, apple, a few peanuts
    • Meal 4 – Large bowl Kashi Heart to Heart cereal with skim milk, 1 ear corn, 10 oz. package peas, small serving snapper fillet, cantaloupe

    Supplements.
    2g flax oil, 3g fish oil
    Last edited by aka23; 10-28-2004 at 05:08 AM.

  17. #3767
    Senior Member aka23's Avatar
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    Tuesday’s Training Log

    Sleep
    I slept approximately 6-6.5 hours using 30mg Restoril (benzodiazepine sleeping aid), 50mg diphenhydramine HCl (OTC antihistamine sleeping aid), and 50mg Valerian root extract (hypnotic, medicinal herb sleeping aid).


    Weights
    Legs, Lower Back & Abs
    • New ATF Hack Squats - Warmup Sets, 5 plates+15 per side x 6 (+10lb), 5p+15 ps x 6 (+10lb)
      This is my third time doing this new exercise in which I put my feet towards the top of the hack squat platform, reducing the bend in my knees and risk of injury. I pushed myself to the absolute edge of failure during the later set. I will only increment by 5lb next time.
      .
    • New Leg Extensions - Warmup Set, 240x8 (+10lb), 220x8
      This is my third and hopefully final time using this new leg extension machine that has a seat belt. The seat belt allows me to remain in the seat without using my left arm to hold the handles. I had previously done 300x7 on the old machine, which is more than the stack. I was only able to do 240x8 on this machine, and my ROM was not complete during some of the reps of that set. I switched to a lighter weight during the final set to insure full ROM.
      .
    • Seated Leg Curl – Warmup Set, 190 (stack) x6 (+1R), 180x8 (+1R)
      My quads felt extremely sore while resting them on this machine’s pads. Neither set was especially difficult. I could have done another rep or two during the lighter set. I find it interesting that I am gaining fairly rapidly on the seated leg curl, while my performance is declining on the lying leg curl.
      .
    • Standing Calf Raise - SKIPPED
      I decided to skip calf raises in today’s session because of running issues. I am used to doing direct calf work once per 8 days. I switched to once every 4 days after my surgery. Perhaps I am not ready for this change yet.
      .
    • Old Ab Machine – 340x3?!, 315x9?!
      I have no explanation for the performance decline. I may switch back to doing this exercise every 8 days, instead of every 4 days.
      .
    • Lower Back Extension – 475x9 (+1R)
      This is compared to a set from August, when I last used this light a weight.
    Bold -- maximum weight used for given exercise
    (+X lb) = Personal Best -- added X lbs to record maximum
    (+X R) = Personal Best -- added X reps to max at given weight

    General Comments
    My legs were very sore at the start of the session and nearly all of the day. The soreness seems to have had little impact on my performance.


    Cardio
    Rest Day


    Diet
    • ~3900 calories
    • Snack 1 – Large bowl oatmeal, 10 oz package broccoli, ~2 oz turkey breast, a few peanuts
    • Snack 2 - Oatmeal, ~2 oz turkey breast, a few peanuts
    • Meal 1 - Large bowl Nature O's cereal with skim milk, small serving chicken breast
    • Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving turkey breast, 2 plums, few peanuts
    • Snack 4 – Grapes
    • Meal 3 - Large bowl oatmeal, canned tuna, brown rice, apple, 10 oz package green beans, a few peanuts
    • Meal 4 - Large bowl Shredded Wheat with skim milk and cutup banana, 10 oz package broccoli, small serving turkey breast

    Supplements
    2g flax oil, 3g fish oil

  18. #3768
    Wannabe a Beast BigNic's Avatar
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    good job on the hacks. So who do you want/think will win the election aka?
    Beer helped slow down my metabolism.... -ozzyman

  19. #3769
    Senior Member aka23's Avatar
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    BigNic,

    Thanks. I do not follow politics and do not have a strong opinion about the election. Different "experts" have different opinions about who will win. I think it will be a close race, in which the margin of victory could be the electoral votes of a single pivotol state. I am not a big fan of either Bush or Kerry. I probably disagree with either of them on more key issues than I agree with them. I believe that the candidate who I have the most similar views with on the key issues is Michael Badnarik (libertarian).
    Last edited by aka23; 10-30-2004 at 08:39 PM.

  20. #3770
    Wannabe a Beast BigNic's Avatar
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    ya badnariks who im voting for
    Beer helped slow down my metabolism.... -ozzyman

  21. #3771
    Senior Member Bruteman's Avatar
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    Quote Originally Posted by aka23
    General Comments
    I need to make more of an effort to write legibly in my training notebook. I have a comment under the gripless shrugs sets that looks like “Hot Girl, Evhungol codes.” I do not remember what occurred. The comment make it sound like it could have been interesting.
    LOL, you are usually so precise with everything, this made me laugh. She must've been real hot to mess you up.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  22. #3772
    Senior Member aka23's Avatar
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    BigNic,
    Libertarians seem to be overrepresented on this forum. In a recent poll, more than 10% of members claimed to be libertarian, while less than 1% of persons vote libertarian in most major elections.


    Bruteman,
    I am glad you enjoed the post. I have had poor penmanship for as long as I can remember. My handwriting is almost always sloppy. When I am standing up and writing in my notepad, my handwriting sometimes is illegible. When this occurs, I almost always can read enough of the comment to remember what happened. I am not sure why I had such a problem this time.

  23. #3773
    A Fortnight Dead
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    aka.

    I notice you don't tend to concern yourself with sugar -- witness the cereals, fruits, etc... Any thoughts on this? (Particularly as regards the issue of fructose.)
    "human kind/
    Cannot bear very much reality/
    Time past and time future/
    What might have been and what has been / Point to one end, which is always present."

    -T.S. Eliot. "Four Quartets."

    "Redistribution [of wealth] is in effect far less a redistribution of free income from the richer to the poorer, as we [had] imagined, than a redistribution of power from the individual to the State."
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  24. #3774
    Senior Member aka23's Avatar
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    _-_v_-_,
    I have put some thought into added sugar and my diet. My meals that contain added sugar (cereal) occur after my cardio sessions. The higher the intensity and duration, the more added sugar is in the cereal.

    I doubt that fructose or other sugars will make much difference so long as:
    1. Your calorie balance remains constant. (Sugars may influence appetite)
    2. You are not consumely extremely large quantities of sugar. And your diet meets some basic requirements.
    3. You do not have any related medical issues.
    4. You are not well below your BF set point.

    Here are some more detailed comments about fructose, from a post I wrote in January:

    Some studies found increased triglycerides with 50g fructose, while others found no increase with 20% of calories in diet as fructose. The limit is dependent on many factors including age, sex, baseline glucose, insulin, and triglyceride concentrations, caloric balance, training/exercise, %CHO in diet, and the presence of insulin resistance. It is also important to note that these studies almost always used fructose based sweeteners, such as high fructose corn syrup, rather than fruit. It is my understanding that the 50g figure is a lower limit that is usually associated with men on a caloric surplus who handle insulin poorly and have high triglycerides (have a tendency to convert fructose into triglycerides). I believe that the typical person can handle significantly more fructose without plasma triglyceride issues.

    There are also a number of other negative effects associated with fructose intakes including refilling liver rather than muscle glycogen, and decreased fat burning (more than glucose). Very high levels may be associated with negative insulin/diabetic issues, decreased BMR, and reduced fullness (less insulin/leptin). Fructose has a number of benefits as well including promoting anabolism and reduced insulin response compared to glucose. Fructose can be beneficial because it is more effective at restoring liver glycogen levels than glucose. It is important to restore liver glycogen reasons for a variety of reasons including liver glycogen levels being one of the body's key factors in returning from a catabolic to an anabolic state. When refilling glycogen levels, I think the clear majority of carbs should come from glucose/dextrose/starch/etc, but some fructose can be beneficial as well. Many experts suggest that a postworkout drink should include fructose, along with glucose/dextrose type sugars.

    The negative effects are usually related to fructose as a sweetener, like table sugar (like the type in cold cereals) and high fructose corn syrup. A smaller portion of the calories in fruit comes from fructose. The amount varies depending on the fruit. A typical piece of fruit may contain anywhere from 2-7g of fructose. The highest amounts are usually found in low GI fruits like apples and pears since fructose causes a smaller blood sugar increase than glucose.

    In my opinion the benefits of a moderate fruit intake outweigh the possible negative aspects associated with the fructose. These benefits include a good amount of vitamins, minerals, phytochemicals, antioxidants, cartenoids, flavones, fructooligosaccharides, and fiber, etc. Many of these compounds are difficult to find in other food groups. On the other hand table sugar and sweeteners have little benefit outside of refilling glycogen stores and usually contain much more fructose.

    A study that supports this conclusion is listed at http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract

    "Ordinary intakes of sucrose or fructose do not have any special elevating effect on plasma triglycerides in most normal and diabetic people, provided energy balance is not changed. Although biochemical theory predicts that fructose is more lipogenic than glucose, nearly all the animal reports of elevated plasma lipids with sucrose- or fructose-rich diets were obtained with diets unnaturally high in these sugars, and in rats and not other species. In humans, increased (fasting) triglycerides are observed with very high intakes, > 35% of energy from sucrose or > 20% of energy from fructose, and even then triglyceride elevation is unlikely unless the subjects are male and dietary fat is saturated."

    I see little benefit to consuming the empty calories in high fructose corn syrup, expect possibly near workouts and in other special conditions when one wants to quickly come out of a catabolic state. In many such situations, a piece of fruit could be a good alternative.


    Off Topic: Looking at the above post makes me see how much my posting style and detail has changed in recent months.
    Last edited by aka23; 10-31-2004 at 05:08 PM.

  25. #3775
    Senior Member aka23's Avatar
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    Training Log

    Sleep
    I slept approximately 5? hours using 30mg Restoril (benzodiazepine sleeping aid) and 50mg Valerian root extract (hypnotic, medicinal herb sleeping aid).


    Weights
    Push Day
    • New Flye Machine – Warmup Set,s 160x8 (New), 180 (stack) x5+ (New), 170x8 (New)
      I dislike using this flye machine because the handles are not fixed in a single path of motion. They can move nearly 1 foot away from the body or towards the body. I am calling this a new exercise because I pushed in a different path of motion than previous sessions. I made this change because I am not longer restricted by a cast. I reached failure during the second set.
      .
    • Shoulder Press – Right: Warmup Sets, 95x5 (+5lb), 95x5 (+5lb), 95x5 (+5lb)
      These sets were all much tougher than I expected. I am disappointed with these shoulder presses. I was hoping to quickly reach my two-armed PR of 100+lb.
      .
    • HS Wide Chest – Right: Warmup Sets, 5 plates +10 per side x 7 (+1R), 5 plates +10 per side x 7 (+1R)
      I had to push myself to the edge of failure to improve over last session.
      .
    • Lying Triceps Extensions – Right: Warmup Set, 65x9 (+1R), 65x9 (+1R)
      I will move up to 70lb next time.
    Bold = Largest weight ever used for given exercise
    (+X lb) = Personal Best -- added X lbs to record maximum
    (+X R) = Personal Best -- added X reps to max at given weight
    (+X R) = Personal best for a particular arm, less than overall personal best

    General Comments
    None.



    Cardio
    Cycling, moderate intensity
    I have had extreme muscle soreness in my legs for more than 2 days. I decided to take an easy in today’s session because of my extreme soreness, my injury, and because I have done several high-intensity cardio sessions recently. I started out at a comfortable cadence of about 80RPM. As I became more warmed up, I increased my pace. The did the final 20 minutes at a lower intensity level and cadence of 95-97RPM. My overall distance was about 2% below my PR. My HR was ~80%MHR after 40 minutes and ~75%MHR at the end of the session.


    Diet
    • ~4000 calories
    • Snack 1 – Oatmeal, 10 oz package broccoli, 1-2 oz chicken breast, a few peanuts
    • Snack 2 - Oatmeal, 1-2 oz turkey breast, a few peanuts
    • Snack 3 – Air-popped popcorn, ~1 oz turkey breast
    • Meal 1 – Large bowl Shredded Wheat with skim milk and banana, small serving snapper fillet
    • Meal 2 - Large bowl black beans mixed with brown rice, sweet potato, small serving turkey breast, 2 plums,a few peanuts
    • Snack 4 – Grapes
    • Meal 3 - Large bowl oatmeal, chicken breast, brown rice, apple, 10 oz package green beans, a few peanuts
    • Meal 4 – Large bowl Grape Nuts with skim milk, 10 oz succotash, small serving snapper fillet, cantaloupe
    My diet was identical to when I last did this workout.


    Supplements
    3g fish oil, 2g flax oil
    Last edited by aka23; 10-31-2004 at 11:28 PM.

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