Commanding My Body

[Commander]

Originally Posted by HardCory

What is your BCAA brand of choice?

Prosource Mega BCAA Powder

500 grams for $22.95.

Best bargain I have found, beware, it tastes like aspirin-flavored death. Gotta just throw it down.

--------

Well, I decided to workout yesterday afternoon even though I was tired from the midnight shift. No rest for the wicked.

Leg Day - Top End Deadlift

Hang Clean - activation
80x3, several sets

Rack Pull - 3rd pin, 16 inch deadlift, weakpoint
306 (plus 20) 406x3 - added belt
426x3
446x3 - 10 lb PR

Iso-Deadlift - pulling from a deficit until the 4th pin, then pulling against the 4th pin for 10 seconds
276, 286, 296, 306 x 10 seconds - that was hard

Step Ups
160x10

Hill sprints
10 second sprint, 50 second walk back to starting point
Total of 10 sprints in 10 minutes, then 1 last bonus double length sprint.

Step Ups
160x10, 15

After sprinting, I did not want to finish my planned step up sets, but I figured if I didn't, I would be mentally weak, so I manned up and did it. The 15 rep set (30 total between the two legs) was brutal considering how exhausted I was from the sprinting.

[bigbear6708]

have you tried crystal light in your bcaas? my bro gave me some unflavored bcaa that have that death asprin flavor you talk about. I almost puked, so have not tried again. he said to mix in crystal light, but i need verification that this works before hand! hahaha. also, whats your protocol for using BCAAs?

[Commander]

I follow the procotol from Layne's article here:
http://www.abcbodybuilding.com/prote..._frequency.pdf

For me breakfast is at 7 am, so at 9:30 I do 2 tspn of BCAA, chased with water. 12 noon is lunch, then 2:30 2 tspn of BCAA 5 or 5:30 dinner, start workout sometime between 6:30 and 7:30, snack at 10 pm.

I don't think anything helps BCAA, the problem is, they don't dissolve in water, so you can't mix them with a tasty drink, so you are left to just eat the powder. I try to just swish some water and swallow, crystal light wouldn't help because, 1) not powerful enough, you would need tons to over power the taste of BCAA 2) no point, not in my mouth long enough to taste.

I do mix in some BCAA with my paraworkout shake, due to the shear quantity of liquid and the help of a blender, it works fine for that purpose.

[misterjaydubyoo]

Nice rack pulls dude. As for step-ups, I have just started doing those as well. I think they are a nice addition.


As for BCAA's, try TrueProtein's....
Branch Chain Amino Acids INSTANTIZED (BCAA's) @ $13.29 per pound.

The only thing I dislike about TP is the shipping. However, I always order a ton, and I still end up saving a good deal of money (I always compare several other sources to ensure I am saving money). I love the customizable formulas you can make. I made an anytime whey formula, a night time formula, and a post workout formula. Pretty nifty.

[Commander]

Originally Posted by misterjaydubyoo

Nice rack pulls dude. As for step-ups, I have just started doing those as well. I think they are a nice addition.

Thanks....and I'm loving the step ups.

Originally Posted by misterjaydubyoo

As for BCAA's, try TrueProtein's....
Branch Chain Amino Acids INSTANTIZED (BCAA's) @ $13.29 per pound.

The only thing I dislike about TP is the shipping. However, I always order a ton, and I still end up saving a good deal of money (I always compare several other sources to ensure I am saving money). I love the customizable formulas you can make. I made an anytime whey formula, a night time formula, and a post workout formula. Pretty nifty.

Is that fairly new? I've ordered from TP before and I could have sworn that I looked to see if there was anything else that I wanted to buy besides they bulk whey concentrate. That is definitely a good deal.

I just checked it out, ordering 1 pound is $8 shipping, but 10 pounds are $13, definitely pays to have a big order. I will have to add some BCAA to my next order of protein. Good lookin' out.

[bigbear6708]

hmm...i may have found a new site to order from! im fairly loyal to DPS, but im always lookin for a deal.

[Commander]

Originally Posted by bigbear6708

hmm...i may have found a new site to order from! im fairly loyal to DPS, but im always lookin for a deal.

True Protein has the cheapest whey concentrate I've ever seen, even after factoring in the shipping cost.

--------

Strength is still not there for push days (I don't think it's coming back until I bulk!), decided since I couldn't bring the intensity in terms of max weight, I'd add in some rest pause to increase my intensity.

Push Day

Flat Bench
170 (plus 10) 220x3
170x12+3+3+2

Standing OH Press - strict
100 (plus 10) 120x5
95x12+3+2

Deloaded Skull Crusher
60, 70, 75, 80, 85, 90x5
70x9

2 Arm OH Tricep Ext
52x10+3+2

Lying Extensions to finish off my triceps

Ab Bench
50x15, 10, 8

[HardCory]

Originally Posted by Commander

Prosource Mega BCAA Powder

500 grams for $22.95.

Best bargain I have found, beware, it tastes like aspirin-flavored death. Gotta just throw it down.

Since I started getting serious about bodybuilding I threw taste out the window, so aspirin-flavored death sounds awesome.

[Commander]

Originally Posted by HardCory

Since I started getting serious about bodybuilding I threw taste out the window, so aspirin-flavored death sounds awesome.

I'm with you on that.

------

Pull Day

T-Bar - strict
130 (plus 15) 205x3 - PR
160x12 - PR

Pull-up - behind the head
BW (plus 10) BW+40x10
BW+50 x 5 - normal pullup
BW+10 x 7 - behind head
BW+10 x 7 + 2 rest pause - normal

I want to start getting my lats wider, from what I've reading, I think some emphasis on the teres major can help push the lats out more in the armpit area. As far as I could tell, a straight up and down motion would hit them very well, which is why I did some sets pulling behind the head.

Preacher
52.5 x 10, 8, 7

Short workout, my kids were on a sleepover with their grandmother, when they came home I wanted to play with them, so I cut out the sprints and ab work I had planned. Kids vs. Cardio - kids win!

[bigbear6708]

Originally Posted by Commander

I follow the procotol from Layne's article here:
http://www.abcbodybuilding.com/prote..._frequency.pdf



I don't think anything helps BCAA, the problem is, they don't dissolve in water, so you can't mix them with a tasty drink, so you are left to just eat the powder. I try to just swish some water and swallow, crystal light wouldn't help because, 1) not powerful enough, you would need tons to over power the taste of BCAA 2) no point, not in my mouth long enough to taste.

just a quick update, i found my stash of crystal light (lemonade) so here is what i did...20 oz water, 2 T bcaa, left in fridge overnight...powder is dissolved!!! still tastes like mild asprin and death...but only slightly!