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  #101  
Old 01-02-2009, 04:50 PM
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Side note: left delt pain is pretty much gone.
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  #102  
Old 01-05-2009, 02:40 PM
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Friday's workout:
power done with light weight explosively

Deadlift POWER 210 3x3, superset with Bench POWER 120 3x3

2-Board Press 170 3x5 (each rep paused), with Chin-ups BW 3x5, with Box Squats (clean and press the weight up) 115 3x5

Reverse Hypers BW 3x10 superset with Planks held for one minute

3 Giant Sets of;
Plyometrics, Tricep Pushdowns, Single Leg Deadlifts, Face Pulls
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-05-2009 at 08:03 PM.
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  #103  
Old 01-05-2009, 02:44 PM
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Sunday's workout 1/4:

Bench, worked up to 235x3 superset with Chinups BW 4x5

Close Grip Bench Press, each rep paused on chest, 3x10 superset with Box Squats 170 3x2

External Rotations, Face Pulls, Single Leg Deadlifts, Leg Extensions

Bodyweight: 191

This is probably my last workout until the contest.



5 days until Contest!
9 days until Smolov!
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-05-2009 at 08:06 PM.
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  #104  
Old 01-06-2009, 02:34 PM
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I have been looking into knee sleeves and knee wraps after a chiropractor friend of mine suggested that if I squat heavy I should be using them. It seemed that although there was some crossover between them, sleeves leaned more toward simple knee health while wraps were more for performance. Thus, for the ease of slipping them on and because I don't plan on making a career out of powerlifint, I was considering buying sleeves.

After doing some research, it seemed that there was considerable consensus that Rehband were a great brand. Size wise, I was going to get the next size down from my actual measurements. I figured that I would get the benefit of the warmth and also get more support if it was slightly more snug.

Any thoughts?

http://www.exercise-products.net/Reh...source=froogle
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-06-2009 at 08:57 PM.
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  #105  
Old 01-06-2009, 09:26 PM
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Current diet: not including vitamins, fish oil. Mostly posting this in case anyone has feedback on new BCAA scheme.

Morning:
1 and 1/3 cup Oatmeal, 1 and 1/3 cup skim milk, 0.75 scoop whey, 1 tspn BCAA = 6.1g Leucine


Pre-Lunch:
can Tuna, cup lentils, 2 tspn BCAA = 5.3 g leucine

Lunch:
4 whole eggs = 2.3 g leucine

Post Lunch:
can Tuna, cup lentils, 2 tspn BCAA = 5.3g leucine

Dinner:
Whatever my wife cooks = 3g average leucine

Nighttime Snack:
15 almonds, 1 and 1/3 cup dry skim milk, 0.75 scoop whey, 2 BCAA = 7.9g leucine

Daily total about 30 gram leucine

PWO
40g malto, 40g dex, 1 scoop whey, 3 tspn BCAA, 1 tspn creatine, tons of water

I drink about a gallon of water throughout the day (I am counting tea as part of that)

Totals: Calories 2986, fat 85, carb 341, protein 221
Bodyweight: 190, lean mass 171
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-08-2009 at 08:05 PM.
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  #106  
Old 01-07-2009, 03:36 PM
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3 days until Contest!
7 days until Smolov!
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #107  
Old 01-07-2009, 07:22 PM
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I am really questioning my BCAA protocol (two posts up) after listening to Layne Norton on MD radio and rereading his website.

He mentions several times that a dose of 2.5 g Leucine is sufficient between meals. I was planning 2 tspn which is 8g BCAA and 4g Leucine. I could just do a heaping tspn for the 2.5g of Leucine and save money by decreasing my dosage.

However, keeping my dosage at my current 4g is supported by the following;

http://www.abcbodybuilding.com/forum...leucine&page=3
from this thread Venom said:

As long as you are having 3-5 grams of leucine per meal, you don't need more. If you are having high quality proteins, like whey, eggs, and chicken, you can just get this from whole proteins.

http://www.abcbodybuilding.com/leucine6.pdf

Protein snythesis appears to be fully restored at around 2.5g, but can most likely be maximized at 3 to 4g per serving.

later on in that paper

...consume a minimum of 3 to 4 g per serving.

Options:

1.) if I include my 1/2 can of tuna and the lentils, I am getting 5.2g of leucine. I get theoretically get rid of 1 tspn of BCAA and still have 3.2 g leucine from the tuna, lentils and remaining serving of BCAA. This would save money or I could even take a tspn in the middle of the night (which I am not currently doing).

2) Keep it as is, 5.2 g leucine (from 2 servings BCAA and tuna, lentils).
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-07-2009 at 07:41 PM.
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  #108  
Old 01-08-2009, 02:39 PM
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2 days until Contest!
6 days until Smolov!


bodyweight 190, I'm rested and ready to go. Began packing my bag for Saturday last night, a little early I know, but it's my first contest and I don't want to forget anything.

sidenote:
I noticed several years ago that my father-in-law (a life long lifter and veteran powerlifter) had tufts of hair on the back of his shoulderblades where the bar rests during squats.

Now, yesterday, I noticed several strands of hair on my back in the precise location of where the bar rests.....what is up with that? I am curious as to the science behind it. I want to start rubbing a dumbbell on my head and see if I can grow hair on my bald spot.......I am only half joking!
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-08-2009 at 02:48 PM.
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  #109  
Old 01-08-2009, 04:17 PM
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I thought this was cool, it was in an article I read at MD online. Just a support for the shorter rest periods we tend to use when focused on hypertrohpy. I know that we don't actually hyperventilate during a workout, but I think the study is applicable.

These patients were hyperventilated, resulting in respiratory alkalosis. Measurements of muscle protein synthesis were made while they were alkalotic and again 24 h after cessation of hyperventilation. The rate of muscle protein synthesis during alkalosis was significantly higher than that measured at normal pH, suggesting the possibility that alkalosis stimulates muscle protein synthesis13.

http://www.musculardevelopment.com/c...w/1383/51/1/3/
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #110  
Old 01-08-2009, 04:21 PM
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funny you should say that....my girl friend recently noticed i have "sprouts" all over my shoulders...she was disgusted by them, and removed them with nair, haha...i think it may have somethin to do with the fact that greater intensity and testosterone production?

we need an expert to explain this

oh yeah, good luck and get some rest!
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