9.24.06 Back Training P/RR/S (Rep Range Week)
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*
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.
