deserusan 
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Archive for September, 2006
Saturday, September 30th, 2006
The Workout: 9.6 out of 10
*I’m excluding all warm up sets*
Cambered Bar Curls: 115 x 14, 115 x 14, 115 x 13
Tricep Pushdown (modified isolation): 200 x 16, 200 x 16, 200 x 16
Dumbell Curls: 40 x 14/14, 40 x 14/14, 40 x 14/14
Skull Crushers (incline bench): 125 x 12, 125 x 12, 125 x 12
Hammer Curls (to the front): 50 x 12/12, 50 x 12/12, 50 x 10/12
DC Extensions: 50 x 10/10, 50 x 10/10, 50 x 10/10
Machine Preacher Curls (single arm): 40 x 26/24, 40 x 24/23
Crunches: 40, 40, 40
V-Ups: 20, 20, 20
Precor Elliptical: 30 minutes @ Resistance 14 Max Elevation
Posted in Training
Friday, September 29th, 2006
The Workout: 8.7 out of 10
*I’m excluding all warm up sets*
Leg Press (closed stance): 900 x 16, 990 x 14, 990 x 14
Leg Press (single leg): 360 x 14/14, 360 x 14/14, 360 x 12/14
Sumo Squats: 315 x 20, 315 x 18, 315 x 16, 225 x 26
Leg Extensions: 250 x 16, 250 x 16, 150 x 33
Seated Toe Press (X-Rep style): 90 x 100, 90 x 100
Precor Elliptical: 30 minutes @ Resistance 14 Max Elevation
Thoughts…..
This “Rep Range” leg workout was pretty killer. My knee has been acting up a bit so I’m not pushing the numbers I’d like to but am still gettin’ er done. One thing I have definately noticed this week is that I’m flying through my workouts. I normally don’t rest too long between sets anyway, but on Octane I feel like I’m wasting time between sets if I wait over a minute.
Now I’m assuming my enhance endurance and lack of fatigue is due to a build up of carnosine due to taking Body Octane twice a day. Higher levels of skeletal muscle carnosine levels have proven to aid an athlete in maintaining mean power output and also a slight improvement in peak power output (Suzuki et al. 2002). What this means for the strength athlete is that quite frankly it will take longer for you to feel tired which means a lot for anyone who isn’t straight powerlifting. This is bodybuilding right? 
Since I’m tired I will leave the rest of this discussion until tomorrow. We will be discussing the importance of pH buffering, how carnosine is a valuable aide in doing so, and what this means to a physique athlete. Have a great day.
Suzuki Y, Ito O, Mukai N, Takahashi H, Takamatsu K. High level of skeletal muscle carnosine contributes to the latter half of exercise performance during 30-s maximal cycle ergometer sprinting. Japanese Journal of Physiology. 2002 Apr;52(2):199-205.
Posted in Training
Thursday, September 28th, 2006
Posted in Training
Wednesday, September 27th, 2006
The Workout: 9.0 out of 10
Pec Dec: 200 x 16, 225 x 12, 225 x 12
Incline Barbell Bench: 285 x 12, 285 x 12, 285 x 11
Supine Dumbell Bench: 120 x 10, 120 x 10, 120 x 10
Incline A-Trainer Flies: 60/60 x 12, 60/60 x 12, 60/60 x 10
Single Arm Pec Dec: 100 x 12/12, 100 x 12/12
Reverse Grip Tricep Extension: 125 x 24, 125 x 22
Hanging Leg Raises: 20, 20, 20
Crunches: 20, 20, 20
Stepmill: 30 minutes @ Level 10
Thoughts…..
Already I am very impressed with this product and how much it is reducing fatigue. In all honesty, topping off a strenous workout with a half hour of cardio was not something I normally look forward to. Now, I just put on my head phones, watch some TV, and then the next thing I know my cardio session is over. Also, the pumps are pretty insane from this volume training too. We’ll see if it keeps up as I go into a Power week in two weeks.
As this log progresses we’ll start getting into how beta-alanine and histidine contribute to increased muscular carnosine levels. However, first it would help to fully understand the history behind carnosine and ph buffering in skeletal muscle. Here is a great paper written by Vladimir Petrovich Skulachev, PhD of the Belozersky Institute of Physico-Chemical Biology at Lomonosov Moscow State University in Russia (2000).
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Originally Posted by Skulachev
Carnosine was discovered by W. S. Gulewitsch in1900 [1]. During this time, biochemistry entered the period when the inventory of the constituents of the living cell had been started. Hence, the publication of Gulewitsch and Amiradzibi (in Ber. Deutsch. Chem.Ges.) on a dipeptide from muscle extract was not a big sensation.
The years have passed. Biochemists have discovered many new natural compounds that were sooner or later mapped to a certain position in metabolic pathways. Onlycarnosine and its methylated derivative anserine (term suggested by Accerman), which was independentlydescribed by Gulewitsch and Tolkachevskaya and named “galin” (this name did not stick), remained unmapped.
Gulewitsch did not live long enough to see the discovery of the function of the muscle dipeptides, and he left this problem to his disciple S. E. Severin, who devoted most of his long life in science to the solution of thisproblem. It was Severin who in 1953 described the first clear functional response of the muscle to carnosine. Heshowed that isolated frog muscle significantly longerpreserves excitation-induced response when carnosine is present in the medium. In the presence of carnosine, the muscle can accumulate enormous amounts of lactate without obstruction, but in the absence of carnosine lactate causes dramatic acidification of the tissue, thus inducing contraction.[2]
In 1938, Bate Smith [3] noticed that the pK values of carnosine (6.9) and anserine (7.1) indicate that these compounds are ideal buffers at physiological pH. He also demonstrated that 40% of the buffer capacity of fast twitch muscle is due to these dipeptides. The rest of the buffer capacity is mainly due to the muscle proteins, most of which are immobilized, unlike the mobile dipeptides. This is especially important considering the mobile pH buffer-assisted (and immobilized buffer-suppressed) mixing of local pH gradients inside the large and highlystructured muscle cell [4].
Surprisingly, by the end of his life, Severin did not acknowledge that he had discovered the function of carnosine [5]. He thought that the buffer role of these dipeptides is too small and insignificant for the compounds that he had studied for so many years. His opinion was not changed even by the publication of Effron et al. who showed that the phenomenon described by Severin in his muscle experiments is reproduced when Tris buffer substitutes for carnosine [6].
Recent publications (many of which are brilliantly reviewed by the authors of this issue) unequivocally indicate that apart from the pH-buffering role, carnosine and anserine have a number of other functions (another confirmation of the principle of polyfunctionality of bio-logical compounds). Carnosine and anserine are also antioxidants, metal-complexing agents, and protectors of proteins from modification. Sometimes they act as neuromediators. In fact, carnosine is the first and the simplest representative of neuropeptides, which are important signal components in the animal body. Hence, Severin was not very wrong when he skeptically reacted to my attempts to persuade him that in 1953 he discovered the intracellular pH-buffering function of carnosine. The real state of the art is significantly more complex for sure.
Nevertheless, pH buffering may be the main function in muscle, i.e., in the tissue where carnosine was discovered a century ago by W. S. Gulewitsch. It is the pH-buffering function that is the best explanation for thehigh concentration of the histidine-containing dipeptides in the tissue where acidification limits the majorfunctional work.
1. Gulewitsch, W. S., and Amiradzibi, S. (1900) Ber. Deutsch. Chem. Ges., 33, 1902-1903.
2. Severin, S. E., Kirzon, M. V., and Kaftanova, T. M.(1953) Dokl. Akad. Nauk SSSR, 91, 691-701.
3. Bate Smith, E. C. (1938) J. Physiol., 92, 336-343.
4. Skulachev, V. P. (1989) Energetics of Biological Membranes [in Russian], Nauka, Moscow.
5. Severin, S. E. (1992) Biokhimiya, 57, 1285-1295.
6. Effron, M. B., Guarnieri, T., Frederiksen, J. W., Greene, H. L., and Weisfeldt, M. L. (1978) Am. J. Physiol., 235, H167-H174.
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Posted in Training
Tuesday, September 26th, 2006
The Workout: 9.5 out of 10Hammer Grip Pull-Ups: BW x 22, BW + 45 x 16, BW + 45 x 15Seated Low Cable Row: 200 x 14, 210 x 12, 210 x 12
Dumbell Rows: 110 x 12/12, 115 x 12/11, 115 x 10/10
Deadlift: 315 x 12, 315 x 12
Underhand Lat Pulldown: 200 x 10, 200 x 11
Close Grip Cable Curl: 110 x 16, 110 x 14
*I don’t follow P/RR/S for calf training*
Hybrid Calf Training
Calf Press (on a 45% leg press): 450 x 30, 450 x 30, 450 x 30, 45 x 30 superset w/
Floor Standing Calf Raises: bw x 30, bw x 30, bw x 30, bw x 30 superset w/
Full Range Calf Raises: bw x 30, bw x 30, bw x 30, bw x 30 superset w/
Single Leg Calf Raises: bw x 12/12, bw x 12/12, bw x 12/12, bw x 12/12
Precor Cross Country Elliptical: 33 minutes
Thoughts…..
Sunday’s workout was a breeze to say the least. Don’t get me wrong, it was hard, and doing a higher volume workout isn’t asy by any means. However, my energy levels never really seemed to decline even going through my cardio session. It appears the Octane is perfect for anyone who likes to do cardio post workout for startes. I was dripping in sweat the entire workout and by the end of my cardio session I was drenched.
Another effect I am starting to attribute to Octane is my vascularity and overall feeling of being “pumped up.” It is quite impressive to say the least and isn’t temporary like the normal arginine based NO2 pump. From a lot of the reading I have been on both arginine and citrulline malate based NO2 production it appears using citrulline is a much better functional addition to any formula.
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Originally Posted by Deserusan
Essentially, citrulline malate has the ability to increase aerobic ATP production in cells and also aide in ammonia clearance (Bendahan D 2002). A popular misconception though is that citrulline itself is responsible for increased aerobic capacity within mitochondria of a cell. In reality it is actually malate which which contributes to aerobic ATP production as it is a TCA cycle intermediate. Citrulline supplementation is responsbile for enhanced ammonia clearnace during excercise (Vanuxem D 1990). This very important because ammonia deanimates AMP in both fast and slow twitch muscles which can greatly hinder performance as it accumulates (Mutch BJ).
Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ. Citrulline/malate promotes aerobic energy production in human exercising muscle. British Journal of Sport’s Medicine. 2002 Aug;36(4):282-9.
Vanuxem D, Duflot JC, Prevot H, et al. Influence of an anti-asthenia agent, citrulline malate, on serum lactate and ammonia kinetics during a maximum exercise test in sedentary subjects. S?naire des H?aux de Paris 1990;66:477…81.
Mutch BJ, Banister EW. Ammonia metabolism in exercise and fatigue: a review. Medicine and Science in Sports and Exercise. 1983;15(1):41-50.
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Obviously, the citrulline malate plays a significant role in natural physical performance enhancement in multiple ways. Unfortunately, it appears free form arginine is fairly useless when it comes to actually having any real performance enhancing or ergogenic effect (Campbell et al. 2006). Frankly, I’m waiting to see a company quote this Cambell study because it is so flawed it’s not even funny. Don’t you think anyone resistance training will have an increase in 1 rep max over an 8 week period? Probably so.
Anyway, it also appears free form arginine might actually have less of an impact on Growth Hormone (GH) secretion then exercise alone (Colier et al. 2006). Another claim of these arginine based products is that they help increase blood flow to muscle which also enhances nutrient uptake. While NO2 induced vasodilation does increase blood flow during exercise it does not increase glucose transport (Kalliokoski et al. 2006). This may come as a shock to some of you but the science speaks for itself.
To be honest, this is only the tip of the iceberg when it comes to arginine being an inferior functional supplement ingredient. In my opinion, it is used because it induces a quick effect which contributes nothing more than a effect with respect to other NO2 precursor ingredients which are much more functional. This has created a generation of supplement users who look to NO2 products for a pump that do nothing for them in terms of enhancing performance. The bottom line is that it is cheaper to put in a formula.. I’m actually working on a pretty lengthy article to discuss this as the supporting research is astonishing.
Campbell B, Roberts M, Kerksick C, Wilborn C, Marcello B, Taylor L, Nassar E, Leutholtz B, Bowden R, Rasmussen C, Greenwood M, Kreider R. Pharmacokinetics, safety, and effects on exercise performance of l-arginine alpha-ketoglutarate in trained adult men. Nutrition. 2006 Sep;22(9):872-81.
Collier SR, Collins E, Kanaley JA. Oral arginine attenuates the growth hormone response to resistance exercise. J Appl Physiol. 2006 Sep;101(3):848-52. Epub 2006 Jun 1.
Kalliokoski KK, Langberg H, Ryberg AK, Scheede-Bergdahl C, Doessing S, Kjaer A, Kjaer M, Boushel R. Nitric oxide and prostaglandins influence local skeletal muscle blood flow during exercise in humans: coupling between local substrate uptake and blood flow. Am J Physiol Regul Integr Comp Physiol. 2006 Sep;291(3):R803-9. Epub 2006 Mar 23.
Posted in Training
Sunday, September 24th, 2006
The Workout: 8.5 out of 10
Seated Hamtractor: 175 x 12, 175 x 12, 200 x 10
Barbell SLDL: 185 x 14, 185 x 14, 185 x 14
Single Leg Curls: 90 x 10/10, 90 x 10/10, 90 x 10/9
Weighted Step Benches: 135 x 15/15, 135 x 15/15, 135 x 12/12
*calves still really sore from last Sundy 
Cardio: Precor Stantionary Bike: 30 minutes
Thoughts…..
Try to bring up my hams has been a challenge but I have see good results from adding some plyometric movements to my workouts. The Step Benches are a killer way to end any leg workout. Here is a description of how to do them:
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Originally Posted by US Figure Skating
Step Benches - Over the Top
A. Start on the side of the step.
B. Beginning with the right leg, step up sideways with the right leg, quickly bringing the left up while moving across the step and coming down the other side with the right leg and tapping with the left.
C. Movement continues with the left leg leading as the skater travels across the other direction.
D. The pattern is step-together-step-tap, step-together-step-tap.
E. Variety can come with propulsion in the movement over the top.
Exercise Tips
1. When stepping on the bench, place the entire foot on top of the platform. Do not allow any part of the foot to hang over the edge.
2. Step up and down lightly and quietly.
3. If using propulsion, push off the toes and use extension through the foot as you then land back on the toes.
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It may seem a little odd I would look to figure skating as a resource for leg training but suprisingly it is effective. Outside of the box thinking should always be welcomed and always gives a strength athlete more perspective on their training.
As you can also tell this workout is somewhat lighter then my others. Honestly, I every movement here except for the plyos is done with strict form, long contraction holds, and delayed negatives. This works well in stimulating my hamstrings which going heavier really hasn’t allowed me.
Frankly, despite the intensity of this workout it was pretty easy. Octane is definately assisting me in fighting fatigue for sure. I’m very impressed to say the least!
Posted in Training
Sunday, September 24th, 2006
The gym I belong to is far from being a hardcore dungeon of sweat and steel. As you get off the elevator you are greeted by a beautiful INBF figure pro at the front desk. Over the sound system either top 40’s, arena rock, or some Euro type dance music. Out of the three I prefer the “untz…untz…untz” drone of dance music because working out to Faith Hill or Foreigner just doesn’t get me in the mood to lift. Along with this music is the normal cacophony of noises a gym comprised of whirring cardio machines, the clanking of weights, the occasional grunt, and usually some guy trying to make small talk with some woman who isn’t interested. However, the typical gym harmony is always broken by the dreaded thunderous bang of two dumbbells crashing to the floor by one of the most loathed gym patrons: the dumbbell dropper.
You know exactly who I’m talking about. A dumbbell dropper is a gym member who feels setting the dumbbell on the floor is beneath him. The reason for this is that a fear of being invisible due to a small penis causes an uncontrollable urge to drop the dumbbells after the last rep. The thunderous boom reassures the dumbbell dropper that he is indeed “The man and also everyone else in the gym as well. As he rises from the bench with both his nostrils and imaginary lats flared his confidence rises too. More than likely he suffers from a condition called ILS (imaginary lat syndrome) which we will discuss in another segment. Now he is standing over the dumbbells he just defeated in a battle of bad form and poor range of motion. The voice in his head is saying “yes:they are watching me now. As he scans the gym the looks of bewilderment and disgust are skewed into “they can’t understand my recent display of manliness and “they must be jealous. He takes a pull off his gallon jug of water, adjusts his weight belt, does a quick double pec flex in the mirror, and the lifts the dumbbells once again only to display his virility once again.
Don’t get me wrong, occassionally dropping a dumbbell is not be misconstrued as having Dumbell Dropping Syndrome. It happens just like the time you probably wet yourself during you freshman year in college after bonging one too many beers. You didn’t go out and by Depends the next day because you thought you were incontinent now did you? You live and learn.
The dumbbell dropper can be recognized by the repatative nature of his dumbbell dropping. This will occur set after set typically during flat (supine benching). Also, we will probably follow this up with a few sets of swinging barbell curls which will also be explained in more depth in another segment.
As you can tell this display of bravado is a clear cry for help. So what can us responsible and caring gym members do to help these poor lost souls?
Years of experience in studying in gym psychology has taught me a quick and effective cure to rid this man of his affliction. Basically, all you need are a couple of attractive females and yourself. Position the females about ten feet behind the dumbbell dropper at an angle so they can be easily viewed in the mirror. Position yourself so you can approach the dropper right as he performs the dual flaring symptom we discussed earlier. When the dumbbells are dropped get the man’s attention and say in a loud clear voice “Hey dude:.dropping those dumbbells like that ain’t gonna make up for the fact you are hung a five year oldNow this is where timing is very important. As soon as you end your mini tirade the females need to erupt in laughter. What is also key to success is that they must glance down at the man’s crotch and laugh even louder. Pointing to it would probably be going to far but feel free to employ this tactic only if necessary
As the this man’s clouded view of how people perceive him in the gym quickly evaporates he will be cured of Dumbell Dropping Syndrome. No longer will the harmony of your gym be destroyed by the deafening booms of dumbbells hitting the floor. No longer will your concentration be broken while staring at the cutie on the abducter machine. No longer will your time spent at the juice bar after a grueling workout be interrupted. Peace and order will be restored once again to your gym and your way of lifting. You have just helped rid your gym of one of the worst gym patrons to walk through it’s doors and deserve a pat on the back knowing another dumbell dropper has been cured.
Posted in Rants
Friday, September 22nd, 2006
http://www.aimediaserver.com/studiodaily/harvard/harvard.swf
This is a beautiful display of the power of 3-D rendering. Take a look at this “teaser” which displays in vivid realism how white blood cells sense and respond to their surroundings and external stimuli. This is something any student of science would enjoy or just someone who loves visual arts. For an in depth description of the project check out this website: http://www.studiodaily.com/main/technique/tprojects/6850.html
Posted in Rants
Friday, September 22nd, 2006
The Workout: 9.5 out of 10
Training my shoulders and traps are always a joy. I can easily stimulate them and at the end my workouts I’m always pumped to the max. Recently, I have stopped using 100lbs + dumbells while doing presses just because it is always ackward to get them into position.
Today I have no choice because there was group of three douche bags that spend more talking then using the Hammer Strength Shoulder Press. The gym is for training and not talking about how much “ass” you think you will get to impress your poser friends!!!!
Seated Dumbell Shoulder Press: 100 x 10, 100 x 10, 100 x 9
Upright Rows: 145 x 12, 145 x 11, 145 x 12
Dumbell Lateral Raises (six second negative): 40 x 12, 40 x 10, 40 x 9
Single Arm Rear Delt Cable Raises: 50 x 12/12 , 50 x 12/12, 50 x 12/12
Barbell Shrugs: 315 x 12, 315 x 14, 315 x 12
Dumbell Shrugs (four second contraction hold): 110 x 10, 110 x 9, 110 x 7
*normally I would do some calves but they are still sore from Monday*
Cardio: Precor Crosstrainer: 30 minutes
Thoughts…..
I had a great workout today. However, hefting the 100lbs dumbells up actually stressed my left forearm a bit and is exactly why I don’t like using heavy dumbells for shoulder presses. C’est la vie. Eitherway, I had good energy throughout the workout and cardio was a joke.
I was watching “Wild ‘N Out” on MTV and laughing the entire time. I’m not really into the MTV culture much these days because my ex-girlfriend burned me out on it watching the “Real World” and “Making the Band.” I’m more of a “Hardball” type of guy to be honest. The best joke I heard though was “I’m such a pimp that my b*tches slap themselves.” Couldn’t help but laugh at that one.
Analysis
I was going to discuss Citrulline Malate tonight because it is a great addition to this product. However, the owner of MAN Sports himself, Joey Rodriguez does a much better job here. I’ll let him take over.
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Originally Posted by Mr. Rodriguez
Used and proven effective for over 20 years in Europe as a treatment for fatigue and dementia (dementia is a mental disorder that affects your ability to think, speak and move), Citrulline Malate (CM) has made its way into the western world in the arena of athletic performance nutrition.
This unique combination of the amino acid Citrullline and the organic salt Malate offers athletes with a new choice in improving performance and recovery. As an intermediate in the Urea Cycle, Citrulline aids in the removal of endotoxins such as lactic acid and ammonia(1). These endotoxins are produced through intense physical activity, protein metabolism, and catabolic states. Endotoxins damage living cells and wreak havoc on athletic performance.
Researchers also point to Citrulline as possibly a greater alternative to Arginine for enhancing plasma Arginine(2) levels because of Citrullines effects on endogenous Arginine synthesis-meaning that CM may be a superior alternative to Arginine for regulating Nitric Oxide production, growth hormone release, insulin and creatine production.
And that’s not all, it has also been discovered that supplementing CM at a dose as low as 6 grams a day significantly reduced muscle fatigue, increased ATP production by 34%, and caused a 20% increase in Phosphocreatine recovery after exercise(3). What this means is that Citrulline Malate improved aerobic metabolism, cellular energy production, and promoted muscular recovery.
When all’s said and done athletes using Citrulline Malate will have more energy to train better and harder and will recover faster from their training sessions.
References
1. A. Callis, B. Magnan de Bornier, J.J. Serrano, H. Bellet, and R. Saumade. Activity of Citrulline Malate on Acid-Base Balance and Blood Ammonia and Amino Acid Levels
2. Dhanakoti, S. N. et al, Am. J. Physiol. 259:E437-E442, (1990)
3. Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ. Br J Sports Med. 2002 Aug;36(4):282-9. Citrulline/malate promotes aerobic energy production in human exercising muscle.
Full Article Here |
Posted in Training
Thursday, September 21st, 2006
The Taste Test!
To my suprise this product tastes really good. It reminds me of a tart version of the classic Lime Gatorade. I didn’t drink it chilled and it was still quite refreshing. I’m sure over ice this would make a nice treat but I’m a chug and go type of guy. Mega-props to the manly men of MAN for making a great tasting product!
The Workout: 8 out of 10
Since I’m on my volume week I focus more on getting strong contractions and really good form. The weights are little lighter which allows for smooth controlled movements. Here was my arm workout. Keep in mind I’m showing working sets:
Tricep Extensions: 150 x 12, 150 x 12, 150 x 11Barbell Curls over and Incline Bench: 85 x 12, 85 x 11, 85 x 11
Incline Bench Skull Crushers: 115 x 10, 115 x 10, 115 x 10
Across the Body Dumbell Hammer Curls: 50 x 12/12, 50 x 12/12, 50 x 10/10
Close Grip Decline Bench: 285 x 12, 285 x 10, 285 x 10
Machine Preacher Curls: 125 x 10, 125 x 10, 125 x 12 (2 forced)
Cardio: Precor Crosstrainer: 30 minutes
Thoughts…..
Going into todays workout I was pretty drained. I had a long day at work and since the weather is getting cooler I feel a little more stiff then usual. While I like the changing of the seasons it is always sad to see summer, because here in Wisconsin that means a bone chilling winter is fast approaching. I only live a few blocks from my gym so I always walk there to cut down on the warm up time. However, when it gets cool this doesn’t do the trick.
After the first few sets I did notice a pretty good pump in my arms. I’m not the most vascular person but did notice th veins in my forearm going a bit nuts. During my cardio session I notice my stamina was a bit higher so I’ll be paying attention to this as well. Tomorrow is shoulders and trap so till then…..jusqu’ ce que nous rencontrions encore mes amis!
Posted in Training
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