Sapper564’s BodyBlog

Another beta-alanine study hot off the press, has recently been completed. The researchers looked at performance and hormonal changes in eight experienced resistance trained men when supplementing with 4.8grams of beta-alanine per day for 30 days, compared to a placebo. The study was a double blind, placebo controlled, cross over design. Six sets of twelve repetitions at 70% of their one repetition max were performed. The beta-alanine group had a 22% difference in the number of repetitions and the mean power for the beta-alanine group was higher than the placebo. In agreement with previous beta-alanine studies, no significant hormonal changes were shown compared to the placebo, when looking at growth hormone, cortisol and testosterone concentrations. Simply put, this study showed beta-alanine can help you perform more repetitions, without negatively impacting the normal exercise induced hormonal changes.

Hoffman J, Ratamess NA, Ross R, Kang J, Magrelli J, Neese K, Faigenbaum AD, Wise JA. beta-Alanine and the Hormonal Response to Exercise. Int J Sports Med. 2008 Jun 11.

Shoulders and Arms!

WARM UP

ROWING Machine for 4:47 minutes for 1000M
Eliptical 4:19 for .5 mile

Seated DB Press
30lbs 10
50lbs 8
75lbs 6
70lbs 6
60lbs 7

DB Lat raise
3 sets to the front and side

Bb Curls
#5 8
#3 8
#1 6

E-Z Bar Skullz

65lbs 10
105lbs 8
105lbs 8

Seated DB Curls

35lbs 10
35lbs 10
35lbs 10
35lbs 8

Seated Tri Ext
80lbs 8
80lbs 8
80lbs 8
80lbs 8

Cable Tri Pushdown
180lbs 8
160lbs 8
160lbs 8
160lbs 8

Machine Preacher Curl

130lbs 8
150lbs 6
140lbs 7
130lbs 8

Post Workout Cardio

Machine -  Eliptical
Time - 30:30 minutes
Level 2
HR 130-142
Distance 3.5 Miles

If you see 2 exercises listed one after another with the same color used to name the exercise, it means that they were done one after another with no break in between.

Supplements:

Pre-Workout: Caffeine 200mg by 4 ever fit

IntrA Workout: IntrAbolic by Athletic Edge Nutrition

Post Workout: IntraXCell by Athletic Edge Nutrition

Anabolic Window by Nutrabolics Apple flavor

Workout Ratings
Focus: 8.5/10
*GREAT WO, I was happy to work arms again.
Energy: 8.5/10
* Same as above
Endurance: 8/10
*It was good, although I wish i had more IntrAbolic
Strength: 8/10
*I felt good and lifted well, I am getting back into giving arms their own day.
Pump: */10
*NIL
Workout Overall: 8.5/10
* I lift iGrow

I have got a new workout program it has been made up from magazines, this site, books and personal experience. It is a 3 day split. Designed for 3 on 1 off.

 There are a few exercises that can be switched especially between BarBall(BB) and Dumb bell(DB). For the first 3 weeks (Phase 1) I will be just using 70% of my max 8 reps for the second 3 weeks (Phase 2) I will be using 85% of my max 8 reps. After that I will change the workout a little and lift as heavy as I can (Phase 3) but only be going for 3-5 reps. This routine should really boost my entire body strength and bring some new personal records!

 Cardio can be done after the workouts or on off days. I am trying to bulk up so I limit the cardio but do 5-10 minutes on the treadmill and stretch before each workout.

 Workout 1  8 reps per set
 Bench Press BB 1 warm up set 3 working sets
 DB Incline Press 1 warm up 3 working sets
 Dips 3 sets

 Deadlifts 4 sets
 Chin ups 3 sets
 Bentover rows 4 sets
 
 Abs 5 sets of 25 reps

 Workout 2
 Shoulder shrugs 4 sets
 Shoulder Press 3 sets

 BB Curls 1 warm up 3 working sets
 Seated DB Curls 4 sets
 Skull Crushers 4 sets
 2 Hand Tri Extensions 4 sets
 Wrist curls 3 sets

 Workout 3
 Squats 1 warm up 3 working sets 8-12 reps
 Leg Press 4 sets of 12
 Seated Calve raises 4 sets of 15
 Lunges with DB 10 each side 4 sets

 Abs 3 sets 25 reps

 

 So far the workouts are going great even though I am in phase 1 using only 70% I am using as little rest time in between sets as I can so the intensity is still very high. I amenjoying it and looking forward to the next 2 weeks before I go to phase 2!

Well I finished my first review a couple products feel free to check it out and give me some feed back.

  http://forum.bodybuilding.com/showthread.php?t=2533301

Well Im now going to try Bill Starr’s 5×5 Im on workout 2 of it and I am still not comepletly sold on it. I am doing the intermediate workout but it is only 3 days a week I am use to 5 days so I am thinking about the advanced version. I am still unsure though.

Hey
 I have just started this 3day a week program Im just wondering if anyone has tried it or something similar and what thier results were. Since there is squats 3 times a week in the first workout you go heavy with squats in the second workout you go light with squats like 50 pounds less then workout 1 and in the third you go medium with the squats as far as weight go.                    Â
 Â Â Â  5×5= 5 reps and 5 sets

 I am 26 y/o I have been working out for a few years and I am trying to gain some size and strength your input would be appreciated

 Workout 1
 Squat 5×5
 Bench 5×5
 Bentover/seated row 5×5
 Incilne DB bench 2×20
 Standing Calf raise 3×30

 Workout 2
 Squat 5×5
 Deadlift 4×10
 Overhead press 5×5
 Dips 3xMax
 Bicep culrs 3×15
 
 Workout 3
 Squat 5×5
 Incline DB Bench 5×5
 Shrugs 5×5
 Lat pulldowns 2×20
 Chin ups 4x Max

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