Sapper564's BodyBlog

New Beta-alanine study, looking at training volume, power and hormonal chan

Sapper564 — Thu, 26 Jun 2008 21:44:34 +0000

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.

Blog Entry

Sapper564 — Thu, 26 Jun 2008 09:57:40 +0000

Shoulders and Arms!

WARM UP

ROWING Machine for 4:26 minutes for 1000M a 21second improvement
Eliptical 4:15 for .5 mile a 4 second improvement

Bb Curls
#6 12
#4 8
#2 8
#1 6

Seated 2 Hand Tricep Ext

65lbs 12
80lbs 8
80lbs 8
100lbs 6

Seated DB Curls

35lbs 10
35lbs 8
35lbs 8

Cable Tricep push Down
140lbs 10
180lbs 8
180lbs 8

Machine Seated Dips
80lbs 12
140lbs 8
130lbs 12

Machine Preacher Curl

110lbs 10
140lbs 8
130lbs 8

Seated DB Press
35lbs 10
50lbs 8
60lbs 8

Machine Lat raise
100lbs 8
100lbs 8
100lbs 8

Post Workout Cardio

Machine - Eliptical
Time - 15 minutes
Level 2
HR 130-142
Distance 1.37 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

EAS 100% Whey

Workout Ratings
Focus: 8.5/10
*GREAT WO, I was happy to work arms again. I have gine a few months without working them by themselves until my current routine.
Energy: 8/10
* I had decent energy but was feeling the fatigue as the workout went on.
Endurance: 8/10
*It was good, although I wish i had more IntrAbolic
Strength: 8/10
*I felt good and lifted well, I am liking giving arms their own day.
Pump: */10
*It was solid, I do need to focus more on my biceps as I feel they are lagging behind my triceps.
Workout Overall: 8.5/10
* I lift iGrow

Blog Entry

Sapper564 — Thu, 26 Jun 2008 09:47:49 +0000

Back and Chest Day!

WARM UP

ROWING Machine for 2:19 minutes for 500M
Eliptical 2minutes

BB Bench Press
Bar 15
135lbs 12
185lbs 10
225lbs 8
245lbs 7

Seated cable Row
120lbs 12
150lbs 10
180lbs 8
220lbs 6

Incline DB Press
60lbs 12
80lbs 8
90lbs 6

BO 1 Arm Row

60lbs 12
105lbs 6
105lbs 6

Push Ups

20
20
20

Chin ups
8
8
8

Sit ups
15
15
15

DB Pullover

60lbs 8
60lbs 8
60lbs 8

Machine Seated Back Ext

225lbs 12
225lbs 10
225lbs 12

Post Workout

Stretching

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 Thoughts:

Killer, combining back and chest has always been a challenge and makes workouts VERY intense.

Blog Entry

Sapper564 — Thu, 26 Jun 2008 09:47:20 +0000

A Quick wheel day!

WARM UP

Eliptical 5min for .57 mile

Bench Step Up
20 times with each leg and using BW
BW+135×10 each leg
BW+135lbs x10 each leg

Leg Press
8Plates 10
8Plates 10
8Plates 12
8Plates 12

1 LEG Lying Ham Curls
80lbs 10
80lbs 12
80lbs 14 SS with 2 leg 80lbs 14

Seated calf ext

110lbs 15
110lbs 20
110lbs 25

OLLC

60lbs 12
60lbs 15
60lbs 14 Supersetted with 2 legged x 16reps

Post Workout Cardio

Nil

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 Thoughts:

Just a quick workout, i was pressed on time.

Blog Entry

Sapper564 — Thu, 26 Jun 2008 08:27:31 +0000

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

My personal routine

Sapper564 — Wed, 02 May 2007 01:38:30 +0000

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!

First time

Sapper564 — Tue, 01 May 2007 11:18:34 +0000

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

Blog Entry

Sapper564 — Thu, 19 Apr 2007 11:41:04 +0000

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.

Has anyone tried something like this?

Sapper564 — Sun, 04 Mar 2007 00:43:16 +0000

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. �
� 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

Welcome!

Sapper564 — Fri, 05 Jan 2007 09:04:53 +0000

Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!