SAMMM's Journal

RobRegish · Post by **RobRegish** » Thu Mar 10, 2011 9:29 pm

Mixelflick says, "Down with the Clown..."

Understand OP. Just make sure to get as much quality grub down as you can. And THANK YOU for your service.

Can't say it enough...

sammm · Post by **sammm** » Thu Mar 10, 2011 9:33 pm

Question: do i need to take Kre-anabolyn on the first three days of feast right after famine. By the way, i'm from Singapore, not usa.

RobRegish · Post by **RobRegish** » Thu Mar 10, 2011 9:55 pm

I know Samm. I sought you ought today via Skype as soon as I saw this, even given my meager IT skills

The answer to your question is YES. Start dosing Kre-Anabolyn DAY 1 of Feast and throughout its duration. Great work, BTW making it through Famine. Ain't easy, especially first time out of the gate. I feel bad I couldn't be here from day 1....

And you may be from Singapore, but you're still helping protect your people. Admirable trait, in my book..

Hope that helps!

sammm · Post by **sammm** » Thu Mar 10, 2011 11:09 pm

Thank you Rob. And i really appreciate the members that helped answer my questions when you were not available, namely Bigpelo and dropthebeats. I'm gonna start planning my meals tonight and recording my progress.

RobRegish · Post by **RobRegish** » Fri Mar 11, 2011 8:26 am

sammm wrote:Thank you Rob. And i really appreciate the members that helped answer my questions when you were not available, namely Bigpelo and dropthebeats. I'm gonna start planning my meals tonight and recording my progress.

These guys and all the vets who stepped it up while 1 of the 3Faces of Fear(tm) was down.... we're all indebted to.

Tip of the hat guys. Can't say it enough.... you're all great men! All 3 of The 3 Faces of Fear(tm) are back too, depending upon the day/hour/minute.

So if I/we can be of any assistance, please let me/us know..

bigpelo · Post by **bigpelo** » Fri Mar 11, 2011 10:18 am

sammm wrote:And i really appreciate the members that helped answer my questions when you were not available, namely Bigpelo and dropthebeats.

My pleasure!

Rob: glad to see you around again!

dropthebeats · Post by **dropthebeats** » Fri Mar 11, 2011 1:46 pm

sammm wrote:Thank you Rob. And i really appreciate the members that helped answer my questions when you were not available, namely Bigpelo and dropthebeats. I'm gonna start planning my meals tonight and recording my progress.

You're very welcome. We're all here to help. Keep it up. You're going to enjoy the results.

sammm · Post by **sammm** » Sun Mar 13, 2011 6:08 am

Ok, so i have been eating alot, saturday was all quality foods.

Today is Sunday, last night i had problem sleeping, i had broken sleep, waking up every 2 hours or so.. i felt terrible in the morning and afternoon.

Out of sudden today at 3pm, my heart beat suddenly spiked, i can feel it pounding in my chest, i think my blood pressure was high too, i had a headache. Lasted for 2 hours.. I'm not sure why is this happening, is this normal? or might be the lack of sleep?

Edit: Now its 10pm, i tried to sleep, but my heart rate is still rapid, 98 beats per minute. This has never happened to me before.
I don't know what is causing it, but these are the supplements i am currently using:
1. Ultimate Nutrition Iso Sensation - Contains Colostrum, N-acetyl L-glutamine, Glutapure, alpha-lipoic acid, d-pinitol and 4-hydroxyisoleucine
2. Kre-Anabolyn
3. MASS Pro Amino

RobRegish · Post by **RobRegish** » Sun Mar 13, 2011 8:49 pm

Doubtful on the supps but I'd be careful with that.

In fact, time to see a Dr. That MIGHT be serious.... Just my $0.02.

sammm · Post by **sammm** » Mon Mar 14, 2011 7:36 am

Today Feast workout 1:

Benchpress: 99lbs 8 reps
Dumbbell pullover: 35lbs 8 reps

rest 5min

Squat: 154lbs 8reps
Romanian Deadlifts w/ dumbbells - 88lbs 8 reps

rest 10min

EDT
Incline DB presses - 80lbs - 8 rep
Tbar rows - 55lbs - 10 rep

rest 10min

Romanian Deadlifts w/ dumbbells - 88lbs 8 reps
Leg Press - 240lbs 8 reps

rest 5min
Static ab crunch
rest3min
Static ab crunch

DONE

RobRegish · Post by **RobRegish** » Mon Mar 14, 2011 7:54 am

These look good Samm, but did you leave the big BB lifts out? Recall we start with those during bridge workouts 1-5 of Feast and THEN proceed to our EDT blocks.

No biggie, just let me know!!

sammm · Post by **sammm** » Mon Mar 14, 2011 8:40 am

Big BB lifts? Yea i did benchpress and squats.

I actually did romanian deadlifts with dumbbells instead of stiffleg/dimels.
Reason is: There isn't another olympic bar for me to use for the stifflegs/dimels, i would have to unload the squatting bar and remove the safety bars and all that just to use it. Then i won't be doing it back to back too...

I was following this:
https://bodybuildingsupplements.com/phpB ... .php?t=378

DAY 1

Workouts 1 - 5

- Bench press for as many as you can get in the 8-10 rep range. NOTE this is ONE set (after warmups).
- Immediately perform a set of heavy dumbell pullovers* (8-10 reps).
- Focus on maximally stretching the muscle at the bottom of the movement.
* Should be performed on a SLIGHT incline bench. If using an adjustable bench,
incline it one notch.

Then, after a 5-10 min break and some warmups..

- Squats for as many reps as you can get in the 8-10 rep range.
- Followed immediately by a set of stiff legged or Dimel deadlifts (8-10
reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.

Rest 10 min and finish things off with your EDT Blocks:

EDT BLOCK - sets performed back to back

Incline DB presses
Tbar rows

KEY POINTS

- Alternate antagonistic muscle exercises in jump set fahion
- Staley's generally uses 15-20 minutes, (called a PR Zones).
- You perform just this ONE PR Zone per workout.
- Your target weight is one that you can do 10 clean reps with.
- You will begin with alternating sets of 5 or 6 reps.
- As you tire, you may reduce set reps to 4 then 2 and end with singles.
- Your goal is to do as many reps with good form as possible in the PR Zone.
- Do not work to, or near failure in the early sets.
- You may reach failure at the end as you try to beat your previous record.
- Once able to do 20% more reps than your prior workout, increase load 5% and begin again.

Rest up for 10 + minutes and after a warmup, perform the following

EDT BLOCK - Sets performed back to back

Romanian Deadlifts
Leg Sled

Rest 5 minutes, then perform the following:

Static ab crunch: Briefly, attach a handle or rope to a high pulley, having a partner assist you into the crunch position with a MAXIMAL WEIGHT. Hold for 5-15 seconds and slowly curl back up. Two holds with about 3 min. rest between hold gets it done!

sammm · Post by **sammm** » Tue Mar 15, 2011 11:29 pm

bigpelo · Post by **bigpelo** » Wed Mar 16, 2011 7:58 am

check this out for EDT:

https://bodybuildingsupplements.com/phpB ... .php?t=437

might help you understand