The workout
Rest day today, and also Sunday (today) to get ready for the heavy week ahead of me. Haven’t really felt much of any of the other products kick in yet, but the results will hopefully show.

Thursday
IT IS MY MOTHERFREAKIN BIRTHDAY!!!!!!!!!!!!!

The workout
Legs//Abs:

.5 mile Jog on the tread mill to warm up

Wide Squats (speed = fast): 3×15
Close Squats (speed = nice and sloooowww) : 2×10
Dumbell Lunges: 4×15 (this shit sucked balls tonight)

Decline Crunches: 4 x 25
Reverse Crunches: 2 x 25
Various planks: 2 x 1min
Did all the crunches with speed while keeping my abs contracted nice and tight.

Doesn’t look like much of a workout, but I like to give legs their own day to better focus my effort.
Thinkin about trying a little experiment with the timing of the Super Pump…maybe doing it a little later, to get more energy in the middle of the work out. Rest of the goods came in today….picked them up after this damn workout because I was in a rush for crap this morning. Will be starting the rest in the morning. ]]> http://blog.bodybuilding.com/AtownKing187/2009/01/25/thursday/feed/ http://blog.bodybuilding.com/AtownKing187/2009/01/21/wednesday/ http://blog.bodybuilding.com/AtownKing187/2009/01/21/wednesday/#comments Thu, 22 Jan 2009 05:07:40 +0000 AtownKing187 Training http://blog.bodybuilding.com/AtownKing187/2009/01/21/wednesday/ Wednesday

The workout
I decided against working out today, the gym was overly packed. Took a day off, went to see if the rest of my stack came in, but not yet. Which kinda pissed me off, but I’ll check first thing tomorrow, because it should be in be then.

It’s fuggin snowing here….so i scratched my pack run on the trail, and just ran it regularly. I took Super Pump bout 15-20mins before my run, so it didn’t really kick in till was on the trail, which was a good thing because I needed the wake up call.

Nice run today….tomorrow I’ll be hitting the weights and should really get the full effect of the Super Pump. ]]> http://blog.bodybuilding.com/AtownKing187/2009/01/20/tuesday/feed/ http://blog.bodybuilding.com/AtownKing187/2009/01/19/monday/ http://blog.bodybuilding.com/AtownKing187/2009/01/19/monday/#comments Tue, 20 Jan 2009 04:33:29 +0000 AtownKing187 Training http://blog.bodybuilding.com/AtownKing187/2009/01/19/monday/ [center][b][size=+3][color=blue]Monday[/b][/size][/color]
I cracked open my thing of Super Pump 250 today!! I got the Blue Raspberry Ice flavor….definitely a good choice on my part, I could drink that stuff all freakin day!
I followed the directions on the tub, taking it round 30 minutes prior to my workout…I used about 10oz of gatorade, it was a tad strong so I’ll use a tad more the next time.

[b]The workout[/b]
Chest/Tri’s/Abs (using body weight):

.5 mile Jog on the tread mill to warm up

Regular Push-ups: 4 x 25
Wide Push-ups: 4 x20
High Incline Push-ups: 2 x 25
Super set w/:
High Decline Push-ups: 2 x 25

Wide Tricep dips: 3 x 20
Close Tricep dips: 2 X 25
Regular Tricep dips: 1 x failure

Decline Crunches: 4 x 25
Reverse Crunches: 2 x 25
Various planks: 2 x 1min

1.5 mile run to finish it off.

[/center]
Super Pump wasn’t really an instant bomb of energy. It crept up on me and my energy levels sky rocketed!! Did notice too much with my vascularity, but it could be caused by a number of reasons. I’m still feeling all worked up and full of energy even now….I wonder if there’s a crash after this? I’ll be sure to update if there is for anyone wondering. This wasn’t too bad of a workout things will ramp up as this log goes on, I’ll make sure of that. I want to try and focus my weight lifting to more Olympic style movements if possible instead of the normal bodybuilders exercises.

Tomorrow is a trail run day….lets see how I hold up on the trails, and I might throw my pack on just for the hell of it.

Links to pics: [url]http://i70.photobucket.com/albums/i112/AtownKing187/149.jpg[/url]
[url]http://i70.photobucket.com/albums/i112/AtownKing187/150.jpg[/url]
[url]http://i70.photobucket.com/albums/i112/AtownKing187/151.jpg[/url]
[url]http://i70.photobucket.com/albums/i112/AtownKing187/152.jpg[/url]

It’s been about a year since i’ve picked up a supplement, and I got this random idea one day as I was running the trails of Camp LeJeune, Nc. to get back into lifting and my goal to get bigger and stronger. Not only that, but to be more functional also. I am a United States Marine, and my unit is deploying sometime in October, so I need to get in shape for those long days with the heavy pack, not to mention I’m an 81mm mortar man…So i also need to be physically fit to pick up my whole weapon system and move in a quick manner if need be. So i decided to pick one company and one company only whose products I would use to get combat ready. I chose Gaspari….they’re (imho) making leaps and bounds in the industry, and continue to put out great products that most other companies can’t seem to do. [/center]

[b]In this log you will see:[/b]
All different types of training going on.
Lots of running (pack runs too)
Gym time with the weights
Loads of body weight workouts

My first goal on my agenda is my PFT coming up at the end of the month. It consists of Pull-ups, crunches, and a 3 mile run.

[b]MY stats:[/b]
6′2
175lbs
about 12-13% body fat

[b]My supplements:[/b]
Super Pump 250
Size On
Plasma Jet
and IntraPro

All their products and product information can be found here: [url]http://www.bodybuilding.com/store/gn/gn.htm[/url]

I’m waiting on the last 3 to come in…should be sometime tomorrow, and I just cracked open the Super Pump today. This should be a fun log, i expect great results from all the hard work that’s going to be put into this. Including how strict I’m going to get with my diet.

Workout for today soon to be posted!

 I have a small story to tell you guys about a visit with my dieing father (he has cancer) i had recently. He was at this hospital getting some number of tests done, and i was "exploreing" the hospital i guess, i came across this little kid(10 or 11) by the name of Josh. He was small, pale, frail, and had no hair from chemotherapy, and he had the BIGGEST smile across his face! This is a kid that is probably not going to live too much longer here….He was just as happy as can be. Me and him kinda became friends the whole week i was down there. We played checkers and colored in some coloring books. Josh is dieing of the same cancer my dad has…he probably wont be alive to see his 18th birthday, and that small, pal, fragile little kid has SO much fight in him. He will fight his little heart out. I left knowing that Josh had been given so much more fight. A couple weeks later (this past Monday actually) i got a letter in the mail from my Dad. My dad wrote to say how sorry he was for not really being around in my life when i was younger, and how if he could go back and change it he would. I started crying as i read the letter, and i got to the end and it said Josh the little kid i befriended was in ICU due to an infection he got while at the hospital. I read the words " He might not make it this time." And couldn’t hold back the rush of tears. And that’s where my little story ends. I don’t know how Josh is doing now…if he is alive or if he has passed. But he had more fight in him than any person in this world. I have some of the pictures he colored on my wall now, and i look at them wondering if that little boy is in a better place now.  

Till next time…Maybe then i will have something to motivate the people…

Muscle creatine loading in men

E. Hultman, K. Soderlund, J. A. Timmons, G. Cederblad and P. L. Greenhaff
Department of Physiology and Pharmacology, University Medical School, Queen’s Medical Centre, Nottingham, United Kingdom.

The effect of dietary creatine and supplementation on skeletal muscle creatine accumulation and subsequent degradation and on urinary creatinine excretion was investigated in 31 male subjects who ingested creatine in different quantities over varying time periods. Muscle total creatine concentration increased by approximately 20% after 6 days of creatine supplementation at a rate of 20 g/day. This elevated concentration was maintained when supplementation was continued at a rate of 2 g/day for a further 30 days. In the absence of 2 g/day supplementation, total creatine concentration gradually declined, such that 30 days after the cessation of supplementation the concentration was no different from the presupplementation value. During this period, urinary creatinine excretion was correspondingly increased. A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day. In conclusion, a rapid way to “creatine load” human skeletal muscle is to ingest 20 g of creatine for 6 days. This elevated tissue concentration can then be maintained by ingestion of 2 g/day thereafter. The ingestion of 3 g creatine/day is in the long term likely to be as effective at raising tissue levels as this higher dose.