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"Magna res est vocis et silentii temperamentum."
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Archive for December, 2006
Sunday, December 17th, 2006
The Workout: 9.9 out of 10
***I’m excluding all warm-up sets***
Giant Set 1:
Cambered Bar Cable Curls: 140lbs x 12, 140lbs x 12, 140lbs x 12 superset w/
Incline Bench Dumbell Curls: 30lb’ers x 10/10, 30lb’ers x 10/10, 30lb’ers x 10/10 superset w/
Hanging Spider Curls (close grip): 45lbs x 15, 45lbs x 15, 45lbs x 12
*no rest
Giant Set 2:
Incline Bench Skull Crushers: 115lbs x 12, 115lbs x 10, 115lbs x 10 superset w/
Double Arm Dumbell Extensions: 90lbs x 10, 90lbs x 10, 90lbs x 10 superset w/
V-Bar Cable Extensions: 120lbs x 10, 120lbs x 10, 120lbs x 10 superset w/
CGBP: 135lbs x 12, 135lbs x 12, 135lbs x 12
*45 seconds rest
Cardio: StepMill 30 minutes
Posted in Training
Friday, December 15th, 2006
Over the past few years I have noticed a certain ingredient popping up some energy drinks and many preworkout creatine and NO2 precursor cocktails. In my opinion, vinpocetine is a worthwhile ingredient in practically any supplement that is to be used during a workout. Mental focus is a key factor when trying to stimulate your muscles and establishing the mind/muscle connection.
First off, with any supplement you choose to put in your body I hope that you take into account how safe it is. Fortunately, vinpocetine has proven it self very safe and was found that any side effects were similiar to the placebo group during trials.(Thal 1989). Have to love that placebo effect!
Vinpocetine helps improve brain functon in a two fold manner. First off, it basically increases blood flow to the brain (Schiffer 1999). This allows for more oxygen and nutrients to be transported as well. It also improves glucose transport and uptake in the brain (Szakall 1998).
Overall, vinpocetine has proven itself clinically as an excellent supplement to improve global cognitive improvement (McDaniel 2003). I personally don’t understand why all companies don’t put his in the workout energizers because based on the research and anecdotal feedback it definately helps any one training get in the zone. Combine this with an Ipod full of your favorite tunes and you set to go.
Thal LJ, Salmon DP, Lasker B, Bower D, Klauber MR. The safety and lack of efficacy of vinpocetine in Alzheimer’s disease. Journal of the American Geriatrics Society. 1989 Jun;37(6):515-20.
Schiffer R. Can memory loss be stopped. Journal of Longevity. 1999;5:24
Szakall S, Boros I, Balkay L, Emri M, Fekete I, Kerenyi L, Lehel S, Marian T, Molnar T, Varga J, Galuska L, Tron L, Bereczki D, Csiba L, Gulyas B. Cerebral effects of a single dose of intravenous vinpocetine in chronic stroke patients: a PET study. Journal of Neuroimaging. 1998 Oct;8(4):197-204.
McDaniel MA, Maier SF, Einstein GO. “Brain-specific” nutrients: a memory cure? Nutrition. 2003 Nov-Dec;19(11-12):957-75.
Posted in Advanced Supplement Discussion
Friday, December 15th, 2006
Posted in Song of the Day
Friday, December 15th, 2006
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The Workout: 9.9 out of 10
***I’m excluding all warm-up sets***
Giant Set 1:
Full Stretch Cable Rows: 200lbs x 10, 200lbs x 10, 200lbs x 10 superset w/
Deadlifts: 275lbs x 10, 275lbs x 10, 275lbs x 10 superset w/
Full Stretch Barbell Rows: 135lbs x 10, 135lbs x 10, 135lbs x 10
Giant Set 2:
Wide Grip Pull Ups: BW x 12, BW x 12, BW x 12 superset w/
Rope Lat Pull Downs: 125lbs x 12, 125lbs x 12, 125 x 12 superset w/
Dumbell Pullovers: 80lbs x 10, 80lbs x 10, 80lbs x 10
Concentration Hammer Curls: 30lbs x 10/10, 30lbs x 10/10
Hybrid Calf Training
Precor CrossTrainer Elliptical: 20 minutes
Thoughts
After my second set I almost threw up. There is nothing worse than having some half digested chicken come up into your mouth and then trying to wash away the acidic taste with some SizeON and BCAA’s.
The tempo I follow with these lighter giant sets is fast. There is not rest between supersets obviously so my rest periods were a little longer to catch my breath. Some of you may be wondering why poundages are lighter. Basically, this type of workout relies on muscular endurance and conditioning to a hight degreed. Since the explosiveness I try to acheive during through the movements ellicits a strong anaerobic response the lactic acid is burning usually after during the second movement in the superset.
In case you didn’t notice, this backworkout was split between thickness and width training. One giant set used rowing movements to focus on putting some quality depth to the back. The other giant set using pull up variations and a pullover movement really emphasizes the portions of the back attributed to width. By utilizing these techniques in a well thoughts out approach I am slowly building a complete back the has both a great V taper, detail, and thickness. Lights out beyotch!
Posted in Training
Thursday, December 14th, 2006
Rage Against the Machine - Killing in the Name Of
But I learned to burn that bridge and delete
Those who compete…at a level that’s obsolete
Instead I warm my hands upon the flames of the flag
As I recall our downfall
And the businesses that burned us all
See through the news and the views that twist reality.
Posted in Song of the Day
Thursday, December 14th, 2006
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The Workout: 9.2 out of 10
***I’m excluding all warm-up sets***
Giant Set 1:
Incline Barbell Bench Press: 275lbs x 10, 275lbs x 10, 275lbs x 10 superset w/
Hammer Strength Flat Bench: 270lbs x 10, 270lbs x 10, 270lbs x 10 superset w/
Dumbell Flyes: 60lb’ers x 8/8, 60lb’ers x 8/8, 60lb’ers x 8/8
Giant Set 2:
High Incline Dumbell Press (70′): 100lb’ers x 9/9, 100lb’ers x 9/9, 100lb’ers x 9/9 superset w/
ATrainer Incline Flyes: 30lbs (per side) x 10/10, 30lbs x 10/10, 30lbs x 10/10 superset w/
ATrainer Decline Flyes: 30lbs x 8/8, 30lbs x 8/8, 30lbs x 8/8
Single Arm Cable Extension: 40lbs x 15/15, 40lbs x 15/15
Hanging Leg Raises: 20, 20, 20 superset w/
Decline Sit Ups: 20, 20, 20
Precor Elliptical: 25 minutes
Thoughts
Another tough SHOCK workout here. Using dual giant sets is a killer way to blast any body part and I certainly did with this workout. I’m trying to build up my upper chest a bit and performing both incline barbell and high incline presses certainly stimulated it. I never see anyone performing high incline presses which is suprising considering it’s effect on clavicular portion of the pectoralis major. Developing this will give you a thick band like look to the top of your chest.
Soooo….SizeON is teh shit and I like it a lot. What else do you wanna know?
Posted in Training
Wednesday, December 13th, 2006
Dedicated to Genesis
Disturbed - Land of Confusion
 “This is the time
This is the place
So we look for the future
But theres not much love to go round
Tell me why, this is a land of confusion.
“This is the timeThis is the placeSo we look for the futureBut theres not much love to go roundTell me why, this is a land of confusion.This is the world we live in
And these are the hands were given
Use them and lets start trying
To make it a place worth living in.”
I’ll be the first admit I had never heard of Distrurbed until I heard this cover of Genesis’ Land of Confusion. It’s certainly is different than what Phil Collins and the boys brought to the table with their 1986 hit. I can say their video was much better.
Speaking of Phil Collins, what has he been up to in the last decade? I haven’t heard a peep out of him and I certainly hope he hasn’t faded away completely like his hairline. Last I heard good ole’ Phil had donated a pair of autographed shoes to the ‘Give Landmines the Boot’ campaign. Wow Phil, thanks for contributing a pair of shoes for the noble cause. Can you just imagine how cool it would be to say you own a pair of Phil Collin’s shoes? You’d be the talk of the town FO SHO!
The children of eighties certainly miss you Phil. How about you hop on the studio horse again put out something worth listening to. Music nowadays needs some you older artists to make a comeback so we don’t have to listen to Paris Hilton or Kevin Federline embarass themselves on the airwaves. Better yet Phil, put out a porno with Tiffany and we’ll call it even. I’d hit it!
Posted in Song of the Day
Wednesday, December 13th, 2006
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The Workout: 9.9 out of 10
***I’m excluding all warm-up sets***
Leg Press (Wide stance w/ high foot placement): 540lbs x 15, 540lbs x 15, 540 x 15 superset w/
Step Up Lateral Box Crossovers: 135lbs x 20, 135lbs x 20, 135lbs x 20
Hamtractor: 175lbs x 12, 175lbs x 12, 175lbs x 12 superset w/
SLDL (full negative stretch on box): 185lbs x 10, 185lbs x 10, 185lbs x 10
Single Lying Leg Curls: 90lbs x 8/8, 90lbs x 8/8 superset per leg/
Angled Seated Single Leg Press: BW + 100lbs x 8/8, BW + 100lbs x 8/8
Hybrid Calf Training
Precor CrossTraining Elliptical: 25 minutes
This workout was TOUGH! I obviously dropped the weight a lot and really focused on fast and explosive movements to really bust open the fast twitch fibers in my legs. A lot of trainees are always focusing on just pushing some weight without ever really thinking about what they are doing. They feel "well I’m pushing big weight so I must be doing something right." How wrong they are.
Using more specific training modalities with regard to fiber type and varying contraction forces is what will cause your muscles to blow up. Varying tempos can really accentuate eccentric and concentric applied forces for enhanced stimulation. Also, I really ever see or here of anyone using isometric stimulation as well and is why "pulsing" movements are killer. Think people and you will grow!
Posted in Training
Wednesday, December 13th, 2006
Analysis
When I first stumbled across the ingredients of this supplement (VPX Shotgun) I was impressed by what I saw but also perplexed by some of the constituents. One ingredient that I had not a clue about was bis(picolinato)oxo vanadium.
I have read before that vanadyl sulfate helps with glucose uptake in muscles. However despite it’s ability to mimic insulin which shuttles nutrients into the muscles it surprisingly had no effect on body composition in weight trained athletes (Fawcett JP 1996). This most likely was due to it’s poor bioavailability. With the evolution of technology newer more bioactive forms of vanadium have been discovered. This would include bis(picolinato)oxo vanadium giving it a much higher rate absorption (Sakurai H 2004). So how does this apply to a supplement?
When you begin to exercise your body releases (mainly your liver) glucose levels. As you should now by now this is one of the main energy sources for your muscles. During exercise your body maintains higher blood glucose levels to support your working muscles (Coggan AR 1997). It appears that since bis(picolinato)oxo vanadium has the ability mimic insulin it allows for greater glucose uptake (Sasagawa T 2002). This could quite possibly translate into a more efficient rate of absorption of aminos into the muscle and an enhanced pump effect.
I mentioned that this supplement appears to “hit you fast. It is quite possible that the addition of bis(picolinato)oxo vanadium to the ethyl ester laden aminos in this formula create a surge of nutrients into the muscle. I’m curious to hear the feedback from anyone else who feels this supplement kicks in fast and the surge I’m referring too. Eitherway, I wouldn’t be suprised if you do not start seeing this compound in more preworkout supplement formulations.
Fawcett JP, Farquhar SJ, Walker RJ, Thou T, Lowe G, Goulding A. The effect of oral vanadyl sulfate on body composition and performance in weight-training athletes. International Journal of Sports Nutrition. 1996 Dec;6(4):382-90.
Sakurai H, Fugono J, Yasui H. Pharmacokinetic study and trial for preparation of enteric-coated capsule containing insulinomimetic vanadyl compounds: implications for clinical use.
Mini Reviews Medicinal Chemistry. 2004 Jan;4(1):41-8.
Sasagawa T, Yoshikawa Y, Kawabe K, Sakurai H, Kojima Y. Bis(6-ethylpicolinato)oxovanadium(IV) complex with normoglycemic activity in KK-A(y) mice.
Journal of Inorganic Biochemistry. 2002 Jan 1;88(1):108-12.
Coggan AR. Plasma glucose metabolism during exercise: effect of endurance training in humans. Medicine & Science in Sports & Exercise. 1997 May;29(5):620-7.
Posted in Advanced Supplement Discussion
Tuesday, December 12th, 2006
Dedicated to Big Ballin’ (STRONG SARCASM!)
Lil’ Wayne - Stuntin’ Like My Daddy
How you want it, show me my opponent….
show me my opponent
im still ballin, a bullet gotta get me and
i’ve never been a p*ssy cause my hood never let me
Posted in Song of the Day
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