Laroyal's Return to Powerlifting

Training Training Logs
101

wow man, you really live the life. Add living by the beach and some movies and that’s pretty much my ideal world!

I’m gonna look out for that Jamican Jerk Chicken at Whole Foods next week!

If you don’t mind I have a quick supplement question: I have some bcaas, glutamine, creatine, l-tyrosine buckets that I use PWO

Other than that stuff, carlsons fish oil and vitamins C and E, I don’t use any vitamins or supplements. Is there anything I’m really missing out on that you’d recommend?

Thanks for all your contributions in this thread, I’ve learned a ton just from reading it!

102

Looks like you have most of the basics covered, I am BIG on Poliquin’s HCL supplement. You can be taking the best supplements in the world and if your body is not producing enough HCL they are being wasted. Also I would ad a carnitine supplement. Other than that looks pretty good.

For fish oils I like to rotate between Poliquin’s, SST, Norweigen Naturals, and Dr. Crayhon’s Krill blend.

103

Saturday…a day off from training! I am still pretty pumped about my squat yesterday and confident about how I will do in my upcoming meet. Today is a day of relaxing…

7am 2 Scoops Immune Supreme, 28grams Get Lean Protein

9am 8oz Turkey, Feta, Spinach burger with handful of cashews

11:30 8oz Yellow Fin large salad

2:00 8oz Turkey , Feta, Cashews, Spinach

4:00 8oz Tiki Chicken w/ spicy pesto, large salad

6:30 8oz Beef Capacha Lemon, Sea Salt, Garlic, Olive Oil Salad

8:00 8oz Yellow Fin, spinach

104

this Jamaican chicken you mention…

is that a frozen product ?

105

[quote]marlboroman wrote:
this Jamaican chicken you mention…

is that a frozen product ?

[/quote]

It is fresh and it is in the prepared foods section at the Whole Foods I go to in Columbus. They also have Spicy Steakhouse Buffalo Burgers (all ready to cook), Spicy Au Poive Buffalo burgers and the Turkey Spinach Feta burgers I eat often. I LOVE Whole Foods!

106

Man, you’re about to bankrupt me.

Heads to Whole Foods to buy some of those Bion Burgers

107

[quote]esk221 wrote:
Man, you’re about to bankrupt me.

Heads to Whole Foods to buy some of those Bion Burgers[/quote]

LOL

Well, it’s Sunday and that means SPEED bench. My sleep last night was AWFUL!! I kept waking up (I know what it was, I was going to the Bluejackets game last nigt and I was dragging a little bit so I did one of those mini-energy shots from ALRI…first of all I am opposed to those, second of all I try NOT to take caffine after 2pm, third of all it didn’t work…I did not feel any burst of energy but the aded caffine definately screwed up my sleep chemistry (after 2 you should begin building up your Yin tonics)). OK lesson learned!

Well, I woke up 2x last night and drank 2 scoops immune supreme and took 8 Amino Acid Excellence both times so I made the best of it:-)

This morning I woke up at 6:45 had 21grams of Dr. Serrano’s Get Lean Protein

8:30 8oz Beef Capacha w/ lemon/olive oil/ sea salt and 1 handful of walnuts

10:30 Post Workout Shake

12:30 8oz Buffalo large salad

3:00 8oz Capacha (prepared as above)

4:00 8oz Buffalo large salad

6:00 post workout shake (worked out at 5:00 accessory work)

8:00 8oz Chicken 3 Servings rice, 12 oz Sweet Potato, Steamed veggies 2T butter, 3T Raw Honey, generous amount of cinnamon sprinkled ALL OVER my food:-)

My last measures indicate I am sufficiently lean to start upping the frequency of my carb meals so look for me to do that this week:-) I could eat junk for them but something you will notice if you follow a diet like mine is if you eat foods that are allergens for your cheat meal your joints will ache the next couple of days and I am too close to my meet to be dealing with that so I cleaned it up (besides, as hard as it is to believe I really don’t crave sweets or junk, I love sweet potatoes and as long as I can squeeze them in I am a happy man).

I will detail my workout later, hope everyone had a great weekend!!

One more thing I have forgot to mention is I started adding a total of 42grams from Get Lean Protein to my daily totals (21 AM 21 before bed) It is supposed to improve digestion, and increase the effectiveness of other feedings throughout the day so we will see…

108

You are an animal and I admire your consistency.

Actually, it was your log that got me thinking I need to round up a good lunch cooler and food sealer to take some snacks, shakes and a couple meals to uni everyday. Oh, and I bought a sledge hammer to whack the tractor tire laying in the backyard and am about to pick up some blast straps to do pushup variations…hah, my roommates think I am insane and that’s a good sign. Thanks.

I know you will tear it up at the meet. Sorry if it has been asked, but when is it?

What are your favorite lifts, by the way?

109

[quote]PonceDeLeon wrote:
You are an animal and I admire your consistency.

Actually, it was your log that got me thinking I need to round up a good lunch cooler and food sealer to take some snacks, shakes and a couple meals to uni everyday.

Oh, and I bought a sledge hammer to whack the tractor tire laying in the backyard and am about to pick up some blast straps to do pushup variations…hah, my roommates think I am insane and that’s a good sign. Thanks.

I know you will tear it up at the meet. Sorry if it has been asked, but when is it?

What are your favorite lifts, by the way?[/quote]

That is great!! Tire with a sledge hammer and cooler I like it! Just don’t accidently whack the cooler with the hammer:-)

The meet is on the 6th of December in Murpheesboro, TN. I would have to say my favorite lift is the squat because I am good at it, but really I am just having fun and seeing what I can do.

Today was speed bench day!!

9x3 (wide mid narow 3 each) 135 w/75 lb bands
2 Sets max reps low incline elbows in bench press explosively done (25 reps, 15 reps) ~130rest
flex bar elbows out extensions w/ kettlebells on side 3x10
supersetted with
triangle elbows out push ups on bar on bottom of power rack
3 sets 10 reps
t-bar rows 70 hands wide (use rear delt and upper back)
1 set straight 1 strip set
1 straight set rear delt flyes
1 strip set rear delt flyes (tripple drop 14, 12,8)

Tonight I will go back and do low cable rows 4x12
incline shrugs 4x10
chin ups
supersetted with dumbell press 3 sets max reps
hammer curls 3 sets max reps

110

Nice Job! You will be more than ready for the meet. How did the squat suit go?

111

[quote]Firebug9 wrote:
Nice Job! You will be more than ready for the meet. How did the squat suit go?[/quote]

The squat suit was not too bad…my briefs were too big (my Inzers should be here soon) but I just wanted to see how it felt really. I got the 540 easy and am sure with my briefs and wraps 600 wil be no problem!

I was explosive out of the hole and depth was more than adequate, I still have to get comfortable with my set up, years of bodybuilding taught me to walk the weight back and it is a tough habbit to break! Thank you for your encouragement! and good luck ith your upcoming meet.

112

Well, another good workout!!

We did reverse band pulls from the ground worked up to 495

6 sets 12 reps reverse hypers
3 sets 10,10,6 belt squat
kettlebell side bends 3x12 each side

6:45 5 scoops immune supreme

7:30 8oz Buffalo 1 handful mixed nuts

10:30 Shake

12:30 8oz Jamican Jerk Chicken vegtables

3:00 8oz Buffalo vegtables

4:00 workout 2
sled dragging, reverse hypers,
5:30 8oz jamican jerk chicken vegtables

8:30 8oz turkey vegtables

10:00 21grams get lean protein

Bodyweight up 3lbs this morning:-)

113

I am amazed that your weight keeps rising so steadily. What are your thoughts on leucine supplementation and EAAs?

Have you taken either and do you find you might benefit from them at all if added to your current diet?

114

I like both, I began taking eaa’s again last week (I think I forgot to list it) I take the Poliquin Brand or Beverly Density 8 tablets before and after my workout and I like leucine a lot too. In my diet theroy post it was one of the things I was looking into, I think that you really need at least 6 grams prem meal to see good results and it seems to work a bit better in the presence of carbs but, I do not imagine it would be a waste either way (low or high carbs).

I would recommend both supps but if I were going to choose on I would go for the eaa’s (mostly because of my current diet strategy and what will support my goals the best).

115

Wow! Just read through the whole thread and picked up a sh**-load of info! Laroyal, you mentioned Fast Brain as a staple of yours, however; you haven’t posted it lately as being part of your supp plan. Are you still using it? As I’m very interested in picking some up myself.
Amazing log!
rikz

116

[quote]rikz wrote:
Wow! Just read through the whole thread and picked up a sh**-load of info! Laroyal, you mentioned Fast Brain as a staple of yours, however; you haven’t posted it lately as being part of your supp plan. Are you still using it? As I’m very interested in picking some up myself.
Amazing log!
rikz[/quote]

Thank you for the compliment! I do still use fast brain 2 t.i.d. (1st thing in the morning on an empty stomach and with lunch). It is not only great for cognition but, an outstanding methylator supplement (the reason I use it) for those who failed the asparagus test.

117

Hi Everyone,

I PM’d the following question to laroyal when I should’ve posted it here so everyone could see his answer. Needless to say he was nice enough to answer and here it is…

laroyal,

What is the theory behind 2gm protein lb/bw vs a lower amount (i.e. 1.5gm)?

1.) It primes the nervous system (protein boosts tyrosine and acetylcholine)

2.) It has an anorectic effect (it sends the message to the brain that the stomach is gettng full so you have a built in eat-o-meter (that is why I never cout kcals) your body will tell you when it is full or not and you eat accordingly (after of course you eat the protein).

3.)It is metabollically costly to convert to bodyfat: when protein is digested estimated 10-30% of kcals are dissapated as heat it would then be metabolized to glycogen (5%loss in kcals neoglucogenisis) if protein stores were full and then, if glycogen were full it would be metabolized into ketones where another 23% of the kcals would be lost so…nedless to say the resulting metabolic reactions far outweigh the chance it could be stored as fat.

4.) As far as the 2.0 gram amount, the science behind that is simply anecdotal. Without fail (this holds true for Charles, Milos, Me, Dennis, Dexter and countless personal clients I have worked with) something just happens when you consistently eat the 2.0 gram amount, you get bigger and leaner, sometimes I will bump it up even higher than that for a day or 2 but, overall, that is where it is at.

118

Soooooooo, a 540 lb squat…that’s about how much I curl lol. Great job on hitting that.

Sorry to take advantage of you yet again, but you’re so darn knowledgable - like a walking encyclopedia. But I had a friend who came up to me about increasing insulin sensitivity. I told him to up the fish oil and try some cardio (he only lifts when bulking). But I wasn’t sure of any other nifty tricks that don’t cost an arm and a leg. Thoughts?

Oh, and what the heck is a frog plyo press? Is it like an explosive leg press?

119

[quote]Trenchant wrote:
Soooooooo, a 540 lb squat…that’s about how much I curl lol. Great job on hitting that.

Sorry to take advantage of you yet again, but you’re so darn knowledgable - like a walking encyclopedia. But I had a friend who came up to me about increasing insulin sensitivity. I told him to up the fish oil and try some cardio (he only lifts when bulking). But I wasn’t sure of any other nifty tricks that don’t cost an arm and a leg. Thoughts?

Oh, and what the heck is a frog plyo press? Is it like an explosive leg press?

[/quote]

The things I have found to work best for boosting an individuals insulin sensitivity are Fenuplex by Poliquin combined with Insulinomics. I agree 100% with the recommendation on fish oil, honestly there isn’t a single situation I can think of where fish oil does NOT help:-) I do not agree with the cardio recommendation though (I have posted on this before). I would do hypertrophy focused volume training to increase insulin sensitivity in an individual as far as how to alter their training but cardio is a NO in my book.

The Plyoswing/ press can be seen here…it is a killer

120

Oh, my knees hurt just looking at that video. When I was thinking explosive, it didn’t even occur to me that you’d be leaving the “ground.”

Thanks for the advice, bud.

I forgot to mention…you’ve convinced me to try buffalo and the jamaican jerk chicken. I’ve had bison, but the buffalo would be a nice change of pace.