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Archive for January, 2007
Wednesday, January 31st, 2007
As promised, I have been extensively pouring over some of the old research involving the compound creatinol-o-phosphate. Much of the supporting research is either in Italian or German which is rather dissappointing. Based on citations in some of the studies which have been translated into English I can say we should be able to draw some fairly detailed conclusion as to how this compound improves performance.
Creatine
Creatinol-o-phosphate (Aplodan)
Luckily, a lot of the research that published in Arzneimittel Forschung, which is German for “Drug Research,” was readily available to me after some lengthy searches. Via e-mail, I had the volume from 1979 pulled and headed out a few hours later to have a look at it. Off to the Ebling Library of Health Science I went. Admittedly, I was a little excited because this was a place I had never ventured before while in school.
When I first arrived and was handed the olive green volume I was a little worried. When I opened it up to the table of contents everything was in German. SHIT! I really thought I was screwed but fortunately when I turned to the section dedicated to creatinol-o-phosphate it was in English, so off to the copiers I went.
After copying about 50 pages of material I began the daunting task of learning everything about the first theoretical origins of COP in 1928 all the way through to the clinical trials held in the 1970’s. On the surface, all the research appeared very positive. I was impressed by the fact clinical trials were conducted on humans, which nowaday seems far and few between when it comes to documented evidence supporting the efficacy of a supplement.
Unfortunately, in skimming the related studies I failed to notice one VERY important clinical trial listed in bibliography of the this study:
Preliminary report on electrophysiological effectiveness of creatinol O-phosphate (COP) in human subjects. Arzneimittelforschung. 1979;29(9a):1491-4.
The clinical trial in question was:
Curr Ther Res Clin Exp. 1975 Jun;17(6):531-4. Creatinol O-phosphate (COP) and muscular performance: a controlled clinical trial Nicaise J.
As you can infer from the title this is very pertinant to our discussion to gain important insight into understanding the mechanisms. From an anecdotal standpoint, Aplodan does appear to be a good ergogenic and performance enhancing compound. However, I want to gain a better understanding of how it effects MG2+ depletion, Ca2+ influx, O2 utilization, and it’s ability to reduce cell membrane hyperpermiability. These appear to be the underlying mechanisms that gives Aplodan (COP) its legs to stand on as an effective supplement. You can’t just use ads as proof something works.
I’ll be heading out tomorrow to receive this last article and hopefully it will be my last. I love to understand the mechanisms by which exotic supplements “work” but also don’t want to miss the Badgers kick the Indiana Hoosiers’ arses on their home court. Final Four here we come!
Posted in Advanced Supplement Discussion
Wednesday, January 31st, 2007
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The Workout:9.8
*I’m excluding all warm up sets
***This workout is based on this Fit Show Episode - Harcore Leg Training w/ Milos Sarcev
-Giant Set-
Back Squats (slow tempo): 245lbs x 10, 245lbs x 10, 245lbs x 10 superset w/
Front Squats (slow tempo): 245lbs x 10, 245lbs x 10, 245lbs x 10 superset w/
Walking Barbell Lunges: 95lbs x 20 paces, 95lbs x 20 paces, 95lbs x 20 paces superset w/
Leg Presses (low foot placement): 450lbs x 12, 450lbs x 12, 450lbs x 12
-Set II-
Hacksquats: 360lbs x 8, 360lbs x 8, 360lbs x 5 superset w/
Leg Extensions: 200lbs x 10, 200lbs x 10, 200lbs x 10
Precor Elliptical CrossTrainer: 20 minutes
Thoughts
Shock quad training is always torture but I love the pain. If you have some balls I highly suggest you give a workout like this a try. If you aren’t shaking or close to throwing up you have done something wrong. Typically, I have to lay down on my back for a few minutes afterwards to get the blood distrubuted evenly as possible throughtout my body. Otherwise, I get extremely light headed and dizzy.
Posted in Training
Tuesday, January 30th, 2007
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The Workout:9.2
*I’m excluding all warm up sets
Standing Lateral Dumbell Raises: 20lb’ers x 10 up 30lb’ers x 10 up 40lb’ers x 10, 20lb’ers x 10 up 30lb’ers x 10 up 40lb’ers x 10, 20lb’ers x 10 up 30lb’ers x 10 up 40lb’ers x 10,
Standing Dumbell Press: 60lb’ers x 8 up 70lb’ers x 8 up 80lb’ers x 8, 60lb’ers x 8 up 70lb’ers x 8 up 80lb’ers x 8, 60lb’ers x 8 up 70lb’ers x 8 up 80lb’ers x 8
Bentover Dumbell Raises: 30lb’ers x 10 up 40lb’ers x 10 up 45lb’ers x 8, 30lb’ers x 10 up 40lb’ers x 10 up 45lb’ers x 8, 30lb’ers x 10 up 40lb’ers x 10 up 45lb’ers x 8
Hybrid Calf Training
Precor Elliptical CrossTrainer: 20 minutes
Posted in Training
Monday, January 29th, 2007
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The Workout:9.0
*I’m excluding all warm up sets
Seated Underhand Lat Rows: 200lbs x 10, 200lbs x 10, 200lbs x 10 superset w/
Yates Rows: 225lbs x 8, 225lbs x 8, 225lbs x 8
Seated High Trap Row: 150lbs x 8, 150lbs x 8, 150lbs x 8 superset w/
Leaning Dumbell Lower Trap Shrugs: 80lb’ers x 8, 80lb’ers x 8, 80lb’ers x 8
Wide Grip Pulldowns: 180lbs x 8, 180lbs x 8, 180lbs x 8 superset w/
Straight Arm Lat Extensions: 100lbs x 8, 100lbs x 8, 100lbs x 8
Incline Bench Hanging Curls (wide): 65lbs x 10, 65lbs x 10, 65lbs x 10 superset w/
Incline Bench Hanging Curls (narrow): 65lbs x 10, 65lbs x 10, 65lbs x 10
Alternating Standing Dumbell Curls: 30lb’ers x 10, 30lb’ers x 10, 30lb’ers x 10 superset w/
Machine Preacher Curls: 100lbs x 8, 100lbs x 8, 100ls x 6
Wood Choppers: 40/2, 40/2, 40/2 superset w/
Decline Crunches, 20, 20, 20
Precor Elliptical CrossTrainer: 20 minutes
Thoughts
Well, I can tell that Aplodan is definately a solid creatine product. I haven’t noticed any drop in muscle fullness usually associated with taking a smaller volume of creatine. However, I must admit I am experiencing more soreness than usual. I’m not sure if this is a result of DMF activation or perhaps that the inclusion of phosphate is attenuating fatigue thus allowing greater performance and ultimately more damage to the given muscle group being exercised.
My workouts are pretty brutal and despite not going to failure most sets it does appear I’m able to push myself harder. I typically notice this because I’m winded and gasping for air after certain sets, my muscles are extremely tense, and I’m pooring down sweat. I’m not getting the typicall lactic acid burn which is proving there is a strong synergy between the glycine-l-arginine-alpha- ketoisocaproic acid, creatinol-o-phosphate, and beta-alanine. How about a combo product with some citrulline malate?
So…a few days ago I mentioned retrieving a bunch of old studies and much to my dismay, I’m only about halfway through the material. As usual, when you start doing some study based research you find yourself acquiring more and more research to come to an accurate assessment. It’s daunting at times especially when in it’s not your particular field of study, but nonetheless, it’s a great mind exercise to say the least. Hopefully by tomorrow night I’ll begin the more advanced discussion.
Posted in Training
Sunday, January 28th, 2007
In scanning various forums I finally found out the ingredients of the highly anticipated BSN Atrophex. I ran across an ad for it in the latest issue of Muscle & Fitness which sparked some interest again that first began a few months back. In the era of caffeine, yohimbine, and guggelsterone laden fat burners giving false hopes to millions of supplementers I have no qualms in saying BSN has hit a home run developing ATROPHEX. Have a look at the ingredient profile and tell me what you think:
Quote:
Serving Size: 1 cap
Atro-Phex-Extreme Multi-Action Rapid and Sustained Release Energy and Weight Management Technology = 569mg Prop Blend
Green Tea, Tuber Fleece Flower, Loranthus Parasiticus, Caffiene, Carum Carvi l Caraway Plant (source of Carveol), Swertia Chirata (source of Magiferin), Razberi-k (Rasberry Ketones), N-Acetyl-Tyrosine-Ethyl-Ester Monohydrate, Sulbutiamine, Vinburine, Vinpocetine, Vincamine, Isopimpinellin 10%, Isoquercitrn, D-Myo-Inositol-1-4, 5-Triphospahte Hexsodium, Cinnulin PF, 7-Keto, DICANA |
This is definately going to be a blockbuster supplement and for once, BSN might actually have a product worth trying. I guess we’ll see when it’s released in a few weeks.
Posted in Supplements
Friday, January 26th, 2007
Thoughts
I was going to expound a little bit more on creatinol-o-phospahte today but a late night at work has kept me away from the books. Needless to say, I’ll dust off the saddle bag and head out to the library tomorrow. I haven’t "hit the stacks" in a long time and it’s always fun to exercise the mind a bit.
Posted in Training
Friday, January 26th, 2007
The Workout:9.4
*I’m excluding all warm up sets
Supine Barbell Bench Press: 315lbs x 12, 315lbs x 12, 315lbs x 10 superset w/
Supine Dumbell Flyes: 60lb’ers x 10, 60lb’ers x 10, 60lb’ers x 10
Incline Dumbell Press: 110lb’ers x 10, 110lb’ers x 10, 110lb’ers x 10 superset w/
Incline A-Trainer Flyes: 40lbs (per side) x 10, 40lbs x 10, 40lbs x 10
Pec Dec: 200lbs x 10 drop 150lbs x 10 drop 100lbs x 10, 200lbs x 10 drop 150lbs x 10 drop 100lbs x 10, 200lbs x 10 drop 150lbs x 10 drop 100lbs x 10
Close Grip Cable Extensions: 150lbs x 12, 150lbs x 12, 150lbs x 12 superset w/
Double Overhead Dumbell Extensions: 25lb’ers x 10, 25lb’ers x 10, 25lb’ers x 10
Single Arm Cable Extensions: 50lbs x 10/10, 50lbs x 10/10, 50lbs x 10/10 superset w/
Behing The Neck Horizontal Extensions: 30lbs x 8/8, 30lbs x 8/8, 30lbs x 8/8
Precor Elliptical CrossTrainer: 20 minutes
Thoughts
This was definately a killer workout. I actually got few looks busting out the dropsets on the pec dec because I was getting sort of loud. My gym certainly isn’t hardcore and was making the pink dumbell crowd uneasy. I could honestly give to shits what they think. The gym is a place to workout and push yourself. Rant over….
Since Aplodan is turning out to be an excellent stunt I think I’ll begin to expand a bit on the mechanism by which it works and attempt to explain the whole “dormant muscle fiber activation” theory. Look for it in tomorrow’s post which will be another rest day.
Video of the Day
Red Hot Chili Peppers - Fortune Faded
Posted in Training
Thursday, January 25th, 2007
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The Workout:9.8
*I’m excluding all warm up sets
Leg Press (high foot placement): 720lbs x 12, 720lbs x 12, 720lbs x 12 superset w/
Barbell Walking Lunges: 135lbs x 28 paces, 135lbs x 28 paces, 135lbs x 28 paces
Hamtractor Curls: 150lbs x 12, 150lbs x 12, 150lbs x 12, 150lbs x 12, 150lbs x 12, 150lbs x 12
Stiff Leg Deadlift: 135lbs x 10, 135lbs x 10, 135lbs x 10, 135lbs x 10, 135lbs x 10, 135lbs x 10
Wood Choppers (per side): 20, 20, 20 superset w/
Leg Raises: 20, 20, 20
Precor Elliptical CrossTrainer: 20 minutes
Thoughts
I didn’t want to jump too any conclusion too fast but it seems I’m experiencing a little more DOMS then usual. Typically, my workouts are pretty brutal, but indeed I don’t get sore too much anymore. As of late, I am pretty tight and sore.
With that said, my muscles do appear to be a little fuller and as someone alluded to earlier, it’s as if I just started taking creatine for this first time which was about 8 years ago. I remember the first time I tried EAS Phosphagen and my muscle were superpumped and I was almost instantly stronger after the first week. I was sold on creatine and pretty much never stopped taking it ever since with exception of a few break periods which I have since stopped.
I only had one more loading day left of this so I’ll be noting any changes from the loading through the maintenance phase. So far, this is a pretty solid product.
As you can tell, I also do cardio after my workouts. These can be difficult at times just because of fatigue. Since I started taking beta-alanin a few months back I had noticced a definate attenuation in my fatigue levels towards the end of these sessions. I can now say that Aplodan is even increase fatigue attenuation (drop) which could be a concern.
The bottom line with this new supplement, GAKIC, and beta-alanine is to know when to stop training. These all decrease fatigue factors from a sensory or mechanistic approach which means it’s very easy to overtrain. As always, an often overlooked factor in good training habits is knowing when to stop.
Video of the Day
Marvin Gaye -What’s Going On
Posted in Training
Wednesday, January 24th, 2007
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The Workout:9.2
*I’m excluding all warm up sets
Palm Forward Dumbell Laterals: 40lb’ers x 12, 40lb’ers x 12
Cambered Bar Anterior Raises: 60lbs x 12, 60lbs x 12
Palms Back Lateral Cable Raises: 50lbs (per side) x 12, 50lbs x 12
Lying Posterior Delt Cable Extensions: 50lbs (per side) x 12, 50lbs x 12
Hammerstrength Biangular Shoulder Press: 270lbs x 15, 270lbs x 15
Barbell Shrugs: 405lbs x 10, 405lbs x 10, 405lbs x 10
Bent Over Dumbell Shrug: 60lb’ers x 10, 60lb’ers x 10, 60lb’ers x 10
Angled Calf Press: 150lbs x 100 (x-reps), 150lbs x 100
Precor Elliptical CrossTrainer: 30 minutes
Thoughts
Stamina kicked in.
Video of the Day
In Living Color - This Ol’ House w/ Anton (Damon Wayans)
“Anton Jackson - Damon Wayans portrays a gross, drunken homeless person (he lives in a corrugated cardboard box) with a unique world view. Amongst other happenings, he appeared in The People’s Court, had his own cable television local access show, and had a marriage of convenience. He frequently carried with him his “personal facilities”, a jar that he used as a toilet and which seemed to contain a floating pickle and brine. The character was also shown on an episode of Saturday Night Live hosted by Damon Wayans where Anton testifies in the O.J. Simpson trial. “
Posted in Training
Tuesday, January 23rd, 2007
Posted in Training
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