"People without a program, and without a clue just don't get it"
= 99% of all trainees.
If these people stayed home and starched shirts watching StarSearch they'd grow the same amount of muscle.
BP Run Take One...
Nothing but net, from three point range, Rob (and I don't even follow the NBA anymore).RobRegish wrote:More weight pushed/pulled = more contractile proteins being built!
I totally understand, too. Thus, only employ the Muscle And Sports Science Weight Training Research Center above our facility. I've been pro-home/small gym since the Iron Dawg closed down in 1997.RobRegish wrote:Totally understand on the "every gym has one front". That's why I train in my basement.
While I usually work in three hard sets between the serious stuff, dubbed "curls for the girls", totally agreed 110% on principle.RobRegish wrote:As far as the arms, my experience has been if you're pushing/pulling heavy they'll get PLENTY of work. You can (as with calves), throw in a few hard and heavy sets toward the end. In more size oriented Blueprint runs we'll leverage stretch position movements that'll slab some serious beef on any arm.
Personally, I haven't done a curl in over 5 years.
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dracotdrgn
- Posts: 349
- Joined: Mon Jun 01, 2009 3:05 pm
- Location: Tacoma, Washington
Yeah, "curls for the girls!" My biceps were the first muscle group to form in my youth. I never wore "wife beaters" but did roll up the sleeves a time or two. Back then it was cool!
When I finally started hitting the tri's hard I jumped up to almost 18" arms. I've lost a bit in the last month so I don't want to loose more.
I actually did a program called "Armed For the Holidays" last Dec that was based on overeating from Thanksgiving to new years and running the arms through the ringer for those six weeks. I added about 3/4" to my arms.
I know you said this run for strength and the next run for size, so I figured we'd be concentrating more then.
I would love to have my own weight room at home. Someday I'd actually like to own a small gym. Just enough members to pay the bills+. Train and stock stuff from MASS on the shelves.
Yup I'll keep dreamin.
When I finally started hitting the tri's hard I jumped up to almost 18" arms. I've lost a bit in the last month so I don't want to loose more.
I actually did a program called "Armed For the Holidays" last Dec that was based on overeating from Thanksgiving to new years and running the arms through the ringer for those six weeks. I added about 3/4" to my arms.
I know you said this run for strength and the next run for size, so I figured we'd be concentrating more then.
I would love to have my own weight room at home. Someday I'd actually like to own a small gym. Just enough members to pay the bills+. Train and stock stuff from MASS on the shelves.
Yup I'll keep dreamin.You're going to love a home gym, I guarantee it!
Start with a power rack and adjustable bench. Add a hip belt squat, loading pin, powerblocks and a few other odds and ends as time goes on.
Always open, never crowded, no commute and they always play the music that you like. Plus, the idiot factor goes down to zero. It's one of life's great joys...
Had it for 10 years plus. Assuming $1/day at some health clubs (and that's a steal), I've saved $3,650 in that time... minus cost of equipment. I spent about $1,200 total, but bought brand new stuff. I hear those used 45lb plates weigh just the same as the new ones
Any way you look at it it's a win...
Start with a power rack and adjustable bench. Add a hip belt squat, loading pin, powerblocks and a few other odds and ends as time goes on.
Always open, never crowded, no commute and they always play the music that you like. Plus, the idiot factor goes down to zero. It's one of life's great joys...
Had it for 10 years plus. Assuming $1/day at some health clubs (and that's a steal), I've saved $3,650 in that time... minus cost of equipment. I spent about $1,200 total, but bought brand new stuff. I hear those used 45lb plates weigh just the same as the new ones
Any way you look at it it's a win...
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dracotdrgn
- Posts: 349
- Joined: Mon Jun 01, 2009 3:05 pm
- Location: Tacoma, Washington
Quick question: I noticed some bumps/blemishes around my body. The only thing I could think of that's changed are the oils. Coconut and Salmon. Could this be too much at once? I'm going to lay off the salmon for now.
KA came in today so I am back on that.
Also adding "Liquid Morph" from iSatori. More free stuff, I love to try free products. Anyway, 45g protein, carnosine, l-arginine, glycerol, citruline. Will sneak it in pre and intra workout. Only 6 rtd so its a short term supp. Not something I would buy.
Looking forward to workout 4.
KA came in today so I am back on that.
Also adding "Liquid Morph" from iSatori. More free stuff, I love to try free products. Anyway, 45g protein, carnosine, l-arginine, glycerol, citruline. Will sneak it in pre and intra workout. Only 6 rtd so its a short term supp. Not something I would buy.
Looking forward to workout 4.
If anything, the oils should improve skin texture/appearance. The only caveat is that you were somehow deficient in the prior and given your diet, I'd be shocked if you were deficient!
Now, what MAY be causing this is the Adaptogen N/Kre-Anabolyn stack. Each and every time I've run both at higher dose it's resulted in VERY noticeable oilyness/acne on the forehead.
You just don't get this at age 40!
I tried the pill form of Morph (free sample) a year ago. Did absolutely nothing. The ad copy that accompanied it though, was amusing. Started with "Hi, my name is Morph!".... and got more ridiculous from there.
Now, what MAY be causing this is the Adaptogen N/Kre-Anabolyn stack. Each and every time I've run both at higher dose it's resulted in VERY noticeable oilyness/acne on the forehead.
You just don't get this at age 40!
I tried the pill form of Morph (free sample) a year ago. Did absolutely nothing. The ad copy that accompanied it though, was amusing. Started with "Hi, my name is Morph!".... and got more ridiculous from there.
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BrainSquirt
- Posts: 362
- Joined: Tue Mar 17, 2009 12:45 pm
Draco, You are wise not to ignore these skin issues. Include the possibility that the skin issues are related to liver issues. In some models - what the liver can't handle, the skin attempts to pick up the slack. Could be from 'mistakes' made years ago. Consider liver cleanses and hefty liver support ... especially in famine and maint phases
Not a diagnosis... just some thoughts (from my own personal experiences - that have less relevance to your personalized needs than we would like to think, btw
) ...
If you're looking for some options re the oils you're taking - consider generally (ie not rigidly) doing the 9's before noon, the 6's from noon to ~6PM and the 3's btwn 6 and 10 PM. Also, consider taking every 4th,5th,6th or 7th, ... etc day off from them.
... hth... all the best
Not a diagnosis... just some thoughts (from my own personal experiences - that have less relevance to your personalized needs than we would like to think, btw
) ... If you're looking for some options re the oils you're taking - consider generally (ie not rigidly) doing the 9's before noon, the 6's from noon to ~6PM and the 3's btwn 6 and 10 PM. Also, consider taking every 4th,5th,6th or 7th, ... etc day off from them.
... hth... all the best
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dracotdrgn
- Posts: 349
- Joined: Mon Jun 01, 2009 3:05 pm
- Location: Tacoma, Washington
Like Brain, not trying to be your doc here...
It could be from the initial famine detox, then followed by a higher test level.
I've always been able to judge a test booster based on little more than rubbing my forehead to gauge oilness.
More = elevated test.
As to the liver, note that KA is in fact quite beneficial going by the research, nor is Adaptogen N like a prohormone or roid in that regard.
My guess is a detox effect, coupled with elevated test for whatever it's worth.
Side note Draco, I checked the records after your posting above and found that your order was delayed for, it looks like T-Shirt size?
That's a bummer.
If I'd known I would have just said "pack the biggest we've got", because he's a powerhouse.
Take care, man.
It could be from the initial famine detox, then followed by a higher test level.
I've always been able to judge a test booster based on little more than rubbing my forehead to gauge oilness.
More = elevated test.
As to the liver, note that KA is in fact quite beneficial going by the research, nor is Adaptogen N like a prohormone or roid in that regard.
My guess is a detox effect, coupled with elevated test for whatever it's worth.
Side note Draco, I checked the records after your posting above and found that your order was delayed for, it looks like T-Shirt size?
That's a bummer.
If I'd known I would have just said "pack the biggest we've got", because he's a powerhouse.
Take care, man.
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dracotdrgn
- Posts: 349
- Joined: Mon Jun 01, 2009 3:05 pm
- Location: Tacoma, Washington
It's all good Mass, I'm back on track and thank you for the chuckle. I appreciate the attention to my concerns. You guys are truly a "team" in my mind and in my corner.
My Day
I was a little tired this morning but ignored it. Three days off just seems like too much to me. I know I'm looking at the big picture and recovery is key, but it made no difference today. I made a motivational cocktail including Shotgun, Morph, and Anadraulic State and this is what happened.....
Weighed in at 228. Hit all reps first 5 sets, good form and depth. Took a fifteen min break before last set. Bench- first one good; second one forced rep, slow help all the way. Squat- first slow missed depth by a couple of inches; second well I really missed the depth but at least my knees were bent. This went better than I antisipated, I felt strong and heavy. I did five sets of lighter calves 15-20 rep range. 5 Sets of curls 7-12 rep range and 5 sets of forearm curls both directions 10-15 reps.
I'm not sure how much of a role my pre workout drink played in todays performance but I felt great. Better than I've felt since before the famine.
I will probably go ahead and take three days off after this one and hit it again Monday.
My Day
I was a little tired this morning but ignored it. Three days off just seems like too much to me. I know I'm looking at the big picture and recovery is key, but it made no difference today. I made a motivational cocktail including Shotgun, Morph, and Anadraulic State and this is what happened.....
Weighed in at 228. Hit all reps first 5 sets, good form and depth. Took a fifteen min break before last set. Bench- first one good; second one forced rep, slow help all the way. Squat- first slow missed depth by a couple of inches; second well I really missed the depth but at least my knees were bent. This went better than I antisipated, I felt strong and heavy. I did five sets of lighter calves 15-20 rep range. 5 Sets of curls 7-12 rep range and 5 sets of forearm curls both directions 10-15 reps.
I'm not sure how much of a role my pre workout drink played in todays performance but I felt great. Better than I've felt since before the famine.
I will probably go ahead and take three days off after this one and hit it again Monday.
OK great. Glad to hear it. Sounds like you're right where you need to be.
Next workout should be workout #5, the de-load. Given your feedback the timing sounds right for this. Take careful note there are ONLY 5 work sets and not 6 during this workout. Crucial part of the routine...
Your frequency between now and "peak" day is going to make or break you. That's a good thing because you've been doing this for a long time and are a good judge of "when" you'll be ready. Sounds like you've added some volume for the smaller muscle groups (calves/abs/biceps and forearms) so just be aware of that.
Do everything possible to sleep deeply, keep regular hours and UP THE CARBS between now and the end of Feast. You don't necessarily need to eat more total carbs (although that would be preferable). Best to add 100 grams/day or consume a larger % of them within the 2 hour window after your workout. The additional 100 grams can most easily be accomplished by adding a powdered carbs/liquids. Here's how to do it:
1.) Consume your typical pre/intra drinks with a Kre-Anabolyn cap. You'll get a fair whack of carbs there and it should mostly be simple sugars. Be wary of NO Shotgun type formulas here as they contain no carbs. If continuing to use that or similar supps, simply mix with grape juice or Gatorade POWDER. The powder is maltodextrin, the pre-made drinks are high fructose corn syrup. Huge difference in glycemic index/insulin sensitivity!
2.) Immediately after your workout you want to consume two scoops MASS Pro with 100grams of Gatorade powder. Add one KA cap.
3.) An hour later, consume a whole food meal with a glass of pineapple juice. Enough to provide 50grams of glucose/carbs. Add one KA cap.
4.) Repeat this meal an hour later with the same amount of pineapple juice.
And there it is. You've added at least 100grams of carbs to your diet in an easily digestible, liquid format. The high GI carbs are placed post workout in the form of maltodextrin/gatorade powder. We also add in pineapple juice at the 2 post workout meals. This has a much lower glycemic index which will bring you down easier vs. having more sugar which would lead to a "crash". Finally, pineapple is rich in digestive enzymes such as bromelain/papain that will help with anti-inflammation and most importantly, protein digestion/assimilation.
Glycogen synthase (enzyme that stores carbs as glycogen) is really jumping during this time and it makes sense to take advantage.
The KA timing is critical too. Reason? 60% greater glycogen storage via the RCE/4-hydroxyisoleucine content. Note: KA is still the ONLY Ecdy based product leveraging that finding. Surprises me other companies haven't figured this out yet!
Keep us posted Draco, especially how you're feeling on off days and how you're sleeping/eating/recovering.
And nice work. It's obvious you deliver the goods consistently. In this game, you're in control. You deliver the goods, you reap the rewards.
Few things in life are this straightforward...
Next workout should be workout #5, the de-load. Given your feedback the timing sounds right for this. Take careful note there are ONLY 5 work sets and not 6 during this workout. Crucial part of the routine...
Your frequency between now and "peak" day is going to make or break you. That's a good thing because you've been doing this for a long time and are a good judge of "when" you'll be ready. Sounds like you've added some volume for the smaller muscle groups (calves/abs/biceps and forearms) so just be aware of that.
Do everything possible to sleep deeply, keep regular hours and UP THE CARBS between now and the end of Feast. You don't necessarily need to eat more total carbs (although that would be preferable). Best to add 100 grams/day or consume a larger % of them within the 2 hour window after your workout. The additional 100 grams can most easily be accomplished by adding a powdered carbs/liquids. Here's how to do it:
1.) Consume your typical pre/intra drinks with a Kre-Anabolyn cap. You'll get a fair whack of carbs there and it should mostly be simple sugars. Be wary of NO Shotgun type formulas here as they contain no carbs. If continuing to use that or similar supps, simply mix with grape juice or Gatorade POWDER. The powder is maltodextrin, the pre-made drinks are high fructose corn syrup. Huge difference in glycemic index/insulin sensitivity!
2.) Immediately after your workout you want to consume two scoops MASS Pro with 100grams of Gatorade powder. Add one KA cap.
3.) An hour later, consume a whole food meal with a glass of pineapple juice. Enough to provide 50grams of glucose/carbs. Add one KA cap.
4.) Repeat this meal an hour later with the same amount of pineapple juice.
And there it is. You've added at least 100grams of carbs to your diet in an easily digestible, liquid format. The high GI carbs are placed post workout in the form of maltodextrin/gatorade powder. We also add in pineapple juice at the 2 post workout meals. This has a much lower glycemic index which will bring you down easier vs. having more sugar which would lead to a "crash". Finally, pineapple is rich in digestive enzymes such as bromelain/papain that will help with anti-inflammation and most importantly, protein digestion/assimilation.
Glycogen synthase (enzyme that stores carbs as glycogen) is really jumping during this time and it makes sense to take advantage.
The KA timing is critical too. Reason? 60% greater glycogen storage via the RCE/4-hydroxyisoleucine content. Note: KA is still the ONLY Ecdy based product leveraging that finding. Surprises me other companies haven't figured this out yet!
Keep us posted Draco, especially how you're feeling on off days and how you're sleeping/eating/recovering.
And nice work. It's obvious you deliver the goods consistently. In this game, you're in control. You deliver the goods, you reap the rewards.
Few things in life are this straightforward...
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dracotdrgn
- Posts: 349
- Joined: Mon Jun 01, 2009 3:05 pm
- Location: Tacoma, Washington
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dracotdrgn
- Posts: 349
- Joined: Mon Jun 01, 2009 3:05 pm
- Location: Tacoma, Washington