[quote]StormTheBeach wrote:
275 on the bar:
4 board x 5
3 board x 5
2 board x 5
1 board x 5
chest x 5
1 board x 5
2 board x 4[/quote]
[quote]StormTheBeach wrote:
Sunday AM WEIGHT SMASHHHHHH RAW Beast Mode Engaged to the MAXIMUM…- 12/16/12
Rear Delt Machine/Tri Rope Facepulls
Kept moving up in weight until it got hard. Started with 30lbs, ended with 120x10/30lbsx?x15, 60lbsx15
Weighted Crunch Machine/Pallof Presses
3x20/3x15s holds w/25lbs
Back Extension Machine-
Did the whole stack of plates for 50 reps and didn’t feel anything. If I use this thing again, I do some kind of interval training. Like 6 hours on/10 seconds off for 100 fucking sets.
Rower-Calorie Tabata
Only got 70. My upper back and arms are completely smoked from this morning and yesterday.[/quote]
We must have the same back extension machine. I’m not even strong, but I could rep out the one in my gym with a full stack for a half hour if I really wanted to.
[quote]StormTheBeach wrote:
[quote]kpsnap wrote:
Question:
Any downside to my 14-year-old son using creatine? He’s a hockey player and trying to put on mass. He’s 6’ and 150 lb.
I know you have some background here so I’d appreciate your opinion.
Thanks.[/quote]
There are absolutely zero side effects of creatine in short term, long term, and in mega dosing other than weight gain. Personally, I think anyone that plays any sport that requires power, speed, strength, acceleration, etc. should be taking, at minimum, a multi-vitamin, fish oil, and creatine.
Check out kre-alkaline. It has a high bioavailability, it’s cheap, and you don’t have to load it.
My only other suggestion (no research on this but was suggested by Anatoli Bondachuk, olympic russian coach guy) would be to cycle it. something like 8-10 weeks at 3-5g/day the 2-3 weeks off. Again, no real research on this but I’m sure it’s just like anything else and the body can adapt at some point.
Hope this helped![/quote]
Maybe I was a little optimistic with my expectations, but when I ran creatine for a good length of time recently, I didn’t notice any effects. Is it possible I’m a non-responder, or was I hoping for too much from it? I just took 5g/day, no loading.
EDIT: On the other hand, fish oil definitely reduces my DOMS and makes my joints and asthma-riddled lungs feel much better.
[quote]gorangers0525 wrote:
[quote]StormTheBeach wrote:
Sunday AM WEIGHT SMASHHHHHH RAW Beast Mode Engaged to the MAXIMUM…- 12/16/12
Rear Delt Machine/Tri Rope Facepulls
Kept moving up in weight until it got hard. Started with 30lbs, ended with 120x10/30lbsx?x15, 60lbsx15
Weighted Crunch Machine/Pallof Presses
3x20/3x15s holds w/25lbs
Back Extension Machine-
Did the whole stack of plates for 50 reps and didn’t feel anything. If I use this thing again, I do some kind of interval training. Like 6 hours on/10 seconds off for 100 fucking sets.
Rower-Calorie Tabata
Only got 70. My upper back and arms are completely smoked from this morning and yesterday.[/quote]
We must have the same back extension machine. I’m not even strong, but I could rep out the one in my gym with a full stack for a half hour if I really wanted to.
[/quote]
Yea, if you can deadlift over 200lbs, then those things are fucking worthless.
[quote]Consul wrote:
[quote]StormTheBeach wrote:
[quote]kpsnap wrote:
Question:
Any downside to my 14-year-old son using creatine? He’s a hockey player and trying to put on mass. He’s 6’ and 150 lb.
I know you have some background here so I’d appreciate your opinion.
Thanks.[/quote]
There are absolutely zero side effects of creatine in short term, long term, and in mega dosing other than weight gain. Personally, I think anyone that plays any sport that requires power, speed, strength, acceleration, etc. should be taking, at minimum, a multi-vitamin, fish oil, and creatine.
Check out kre-alkaline. It has a high bioavailability, it’s cheap, and you don’t have to load it.
My only other suggestion (no research on this but was suggested by Anatoli Bondachuk, olympic russian coach guy) would be to cycle it. something like 8-10 weeks at 3-5g/day the 2-3 weeks off. Again, no real research on this but I’m sure it’s just like anything else and the body can adapt at some point.
Hope this helped![/quote]
Maybe I was a little optimistic with my expectations, but when I ran creatine for a good length of time recently, I didn’t notice any effects. Is it possible I’m a non-responder, or was I hoping for too much from it? I just took 5g/day, no loading.
EDIT: On the other hand, fish oil definitely reduces my DOMS and makes my joints and asthma-riddled lungs feel much better. [/quote]
I read a study on some people that took 60g/day for 3-5 days and then 20g/day for maintance. The only side effect was their urine should signs of a myostatin deficiency. Which means the gene that told them to stop building muscle turn off…
Im not saying take 60g/day… but…
Wednesday- ME Upper- 12/19/12
Long day today, didn’t eat, didn’t drink any water, just generally feel like $hit because I think I’m getting sick, and both of my QL’s feel about as lit up as a christmas tree. FINALLY seeing an ortho about this tomorrow. Hopefully, I can get this stuff straightened out and still get in some decent training for the arnold.
Warmed up-
VCG 2 board Bench- 135x10x3, 225x3x3
275x3
315x3
365x3
385x3<~~~ just stopped. No where near a max.
Feet Elevated Push ups-
50, 31, 41= 122 total. 3min rest (more like 2 to 2:30 because I didn’t feel like waiting).
Rower- 500 in 1:30. Went as hard as I could on this and was still 4s over my best time. Something is definitely off.
I am seriously going to eat 10,000 calories for dinner.
[quote]StormTheBeach wrote:
I read a study on some people that took 60g/day for 3-5 days and then 20g/day for maintance. The only side effect was their urine should signs of a myostatin deficiency. Which means the gene that told them to stop building muscle turn off…
Im not saying take 60g/day… but…[/quote]
Lol what an interesting study. Not sure I could afford that much creatine, but it may be worth bumping the creatine up as much as I can!
By the way, do you carb backload? I think you said something about it on your blog once.
[quote]Consul wrote:
[quote]StormTheBeach wrote:
I read a study on some people that took 60g/day for 3-5 days and then 20g/day for maintance. The only side effect was their urine should signs of a myostatin deficiency. Which means the gene that told them to stop building muscle turn off…
Im not saying take 60g/day… but…[/quote]
Lol what an interesting study. Not sure I could afford that much creatine, but it may be worth bumping the creatine up as much as I can!
[/quote]
I was creeping on your old log and saw you mentioned that study before. Since then I have been interested in trying that much for an extended period of time to see the effects. I am going to buy in bulk 2,000 grams soon, so I will either try 40 or 20 grams a day for a while or perhaps the whole 2,000 grams. I am still not sure on how I plan to take it to increase uptake.
[quote]Consul wrote:
By the way, do you carb backload? I think you said something about it on your blog once.[/quote]
Kinda. I do get the majority of my carbs at night and usually don’t eat anything until 12-1pm. The only problem with backloading is it becomes very very easy to skip meals. I need to work on that.
Plus, coffee+mct oil+heavy whipping cream+20g vanilla ice cream flavored protein is very tasty.
[quote]Jayk wrote:
[quote]Consul wrote:
[quote]StormTheBeach wrote:
I read a study on some people that took 60g/day for 3-5 days and then 20g/day for maintance. The only side effect was their urine should signs of a myostatin deficiency. Which means the gene that told them to stop building muscle turn off…
Im not saying take 60g/day… but…[/quote]
Lol what an interesting study. Not sure I could afford that much creatine, but it may be worth bumping the creatine up as much as I can!
[/quote]
I was creeping on your old log and saw you mentioned that study before. Since then I have been interested in trying that much for an extended period of time to see the effects. I am going to buy in bulk 2,000 grams soon, so I will either try 40 or 20 grams a day for a while or perhaps the whole 2,000 grams. I am still not sure on how I plan to take it to increase uptake.[/quote]
Don’t go 2,000. 100 seems to be the dose dependant maximum. This study was 40g/day versus 100g/day versus 135g/day for 12 weeks. Results were basically tha same in the 100 and 135 groups on Wingate test performance. The increased performance in the 40g group was .7%… for the 100&135 group, improvement was 11+%. Thats nuts:
http://www.jssm.org/vol2/n3/7/v2n3-7pdf.pdf
I can’t find the study right now that Keifer was talking about. The 60g/day was only for a couple days and then there was a maintenance phase for a couple weeks. Also, the 60g/day was based on the bodyweight of the subject. I’ll keep looking around, I have it saved somewhere on my computer.
[quote]StormTheBeach wrote:
[quote]Consul wrote:
By the way, do you carb backload? I think you said something about it on your blog once.[/quote]
Kinda. I do get the majority of my carbs at night and usually don’t eat anything until 12-1pm. The only problem with backloading is it becomes very very easy to skip meals. I need to work on that.
Plus, coffee+mct oil+heavy whipping cream+20g vanilla ice cream flavored protein is very tasty.[/quote]
I’m trying out a basic form of CBL right now, and I like it. I can see what you mean about skipping meals being easy to do.
Whenever I add whey to coffee, it forms lumps and doesn’t dissolve. I have tried adding the cream and MCT oil yet, though, so perhaps that will help?
[quote]StormTheBeach wrote:
Don’t go 2,000. 100 seems to be the dose dependant maximum. This study was 40g/day versus 100g/day versus 135g/day for 12 weeks. Results were basically tha same in the 100 and 135 groups on Wingate test performance. The increased performance in the 40g group was .7%… for the 100&135 group, improvement was 11+%. Thats nuts:
http://www.jssm.org/vol2/n3/7/v2n3-7pdf.pdf
I can’t find the study right now that Keifer was talking about. The 60g/day was only for a couple days and then there was a maintenance phase for a couple weeks. Also, the 60g/day was based on the bodyweight of the subject. I’ll keep looking around, I have it saved somewhere on my computer.[/quote]
Thanks for the study, but I think they were actually only taking 10, 25, and 35 grams per day over a 4 day period. I originally read it as the the larger dose per day, but at a second look I think the ACRL was spread over the 4 day loading phase.
I am not crazy or rich enough to take 2,000 grams in one day. haha
I meant I was buying 2,000 grams bulk that I was going to try the 40 grams a day with. I am not so sure that I will do it that way anymore though.
[quote]Consul wrote:
[quote]StormTheBeach wrote:
[quote]Consul wrote:
By the way, do you carb backload? I think you said something about it on your blog once.[/quote]
Kinda. I do get the majority of my carbs at night and usually don’t eat anything until 12-1pm. The only problem with backloading is it becomes very very easy to skip meals. I need to work on that.
Plus, coffee+mct oil+heavy whipping cream+20g vanilla ice cream flavored protein is very tasty.[/quote]
I’m trying out a basic form of CBL right now, and I like it. I can see what you mean about skipping meals being easy to do.
Whenever I add whey to coffee, it forms lumps and doesn’t dissolve. I have tried adding the cream and MCT oil yet, though, so perhaps that will help?
[/quote]
Mix the whey, heavy cream (when you get it), and mct oil (when you get it) in a shaker with a little bit of water first. Pour it into the coffee from that.
[quote]StormTheBeach wrote:
[quote]Consul wrote:
[quote]StormTheBeach wrote:
[quote]Consul wrote:
By the way, do you carb backload? I think you said something about it on your blog once.[/quote]
Kinda. I do get the majority of my carbs at night and usually don’t eat anything until 12-1pm. The only problem with backloading is it becomes very very easy to skip meals. I need to work on that.
Plus, coffee+mct oil+heavy whipping cream+20g vanilla ice cream flavored protein is very tasty.[/quote]
I’m trying out a basic form of CBL right now, and I like it. I can see what you mean about skipping meals being easy to do.
Whenever I add whey to coffee, it forms lumps and doesn’t dissolve. I have tried adding the cream and MCT oil yet, though, so perhaps that will help?
[/quote]
Mix the whey, heavy cream (when you get it), and mct oil (when you get it) in a shaker with a little bit of water first. Pour it into the coffee from that. [/quote]
Ah, excellent. Thank you very much.
Gave myself the CUBE method book for christmas. Read the whole thing in one sitting and it pissed me off more than I could possibly describe because it was exactly how I had my training set up when I first started training for meets. Since my back is totally trashed and it looks like I’m going to have some time off for a while, I am going to mess around with this for a little while. Especially for a raw lifter, this is a great weekly training plan that is still easily adaptable to a bulgarian/conjugate style periodization plan.
Monday-12/24/12
Rolled everything
Did a bunch of empty bar complex’s
Snatch Grip DLs- Hands touching the collars
135x10
225x6x2/concnetric only kneeling jumpsx6x2
315x6
405x6
500x6
610x1<~~~~ everything kinda falied all at once here. Head wasn’t in it, my grip sucked, and everything felt weak. The most I’ve done on these (with a different hand position) is 605x6. So, this was still a weight PR.
SLDL-315x5x10
Blast Strap Fall Outs-5x12
Pallofs- Green Band-4x15 count
Stretched.
Merry Christmas!
Hey man I tried rowing a 500 the other day on one of those machines. I never realized how fucking fast your times were lol.
[quote]StormTheBeach wrote:
Gave myself the CUBE method book for christmas. Read the whole thing in one sitting and it pissed me off more than I could possibly describe because it was exactly how I had my training set up when I first started training for meets. Since my back is totally trashed and it looks like I’m going to have some time off for a while, I am going to mess around with this for a little while. Especially for a raw lifter, this is a great weekly training plan that is still easily adaptable to a bulgarian/conjugate style periodization plan.
Monday-12/24/12
Rolled everything
Did a bunch of empty bar complex’s
Snatch Grip DLs- Hands touching the collars
135x10
225x6x2/concnetric only kneeling jumpsx6x2
315x6
405x6
500x6
610x1<~~~~ everything kinda falied all at once here. Head wasn’t in it, my grip sucked, and everything felt weak. The most I’ve done on these (with a different hand position) is 605x6. So, this was still a weight PR.
SLDL-315x5x10
Blast Strap Fall Outs-5x12
Pallofs- Green Band-4x15 count
Stretched.
Merry Christmas![/quote]
Merry Christmas, Mike! Hope you’ve slaughtered the food today haha
Merry Christmas!
[quote]csulli wrote:
Hey man I tried rowing a 500 the other day on one of those machines. I never realized how fucking fast your times were lol.[/quote]
I love the rower. It is one of the only peices anaerobic conditioning equipment that doesn’t involve hauling a shit load of weights and a prowler somewhere. My two baselines are my 500 time and my tabata row for calories. Both will cause your soul to grow hair.