Workout #51:
A. DB Bench Press: 60x5x10
B. Bent Over BB Rows: 100x5x10
C. Pullups (palms in): BW+20x5x5
D. Decline Triceps Ext: 50x5x5
Workout #52:
A. Squats: 100x10x5
B. Incline Russian Twists: 40x10x5
C. Standing Calf Raises: 210x10x5
Creatine basically fills your muscles with water, and if you don’t drink enough, or if you don’t keep taking creatine you will lose the size it has gained. I’d stick to the basic protien and the BCAA’s.
[quote]beginner1991 wrote:
Also, would you guys reccomend using creatine as well as what Im using now (Surge, BCAAs, Whey)? And is it deemed safe for long term use?[/quote]
[quote]flipHKD_6 wrote:
Creatine basically fills your muscles with water, and if you don’t drink enough, or if you don’t keep taking creatine you will lose the size it has gained. I’d stick to the basic protien and the BCAA’s.
beginner1991 wrote:
Also, would you guys reccomend using creatine as well as what Im using now (Surge, BCAAs, Whey)? And is it deemed safe for long term use?
[/quote]
As the effect from creatine differs great from person to person and depends very much on the rest of the diet (e.g. if you already consume lots of meat and fish, your body already has enough creatine and if you ingest any more it will simply be excreted without doing anything), creatine does much more :
What does creatine do?
Creatine has a number of major functions as a sports supplement. All of these functions revolve around its function as an energy replenisher through it forming the creatine phosphate (CP or phosphocreatine) molecule.
* Creatine replenishes ATP
ATP is the molecule which when broken down releases energy for the muscle to contract. When used up, ATP needs to be replenished by re-acquiring phosphates. CP acts as a phosphate transporter. CP gives up its phosphate to ATP freeing creatine to form the bi-product creatinine for excretion.
Numerous studies have demonstrated that the more creatine that is present in muscle cells, up to a maximum storage level, the more efficiently ATP can be replenished, and, hence more ATP is available for energy. The richest food source of creatine is meat and fish, but it has been found that muscles can store far more CP than is possible to obtain from food (Hultman, et al 1996), so by supplementing with creatine monohydrate you can maximise stores. Thus creatine allows you to have more energy to help lift heavier weights, train harder and at higher intensity.
* Creatine stimulates protein synthesis
It has been demonstrated that creatine may also promote muscle growth by stimulating protein synthesis in two ways. Firstly, is from the increased work you are able to do as a result of its energy replenishing actions. Secondly is that the more CP that is stored in muscle, the more water is drawn into muscle making it fuller and stronger. With more CP and water in muscle, the volume increases, and the muscle cell is 'volumised' or 'super-hydrated'. A volumised muscle helps to trigger protein synthesis, minimise protein breakdown and increase glycogen synthesis (Haussinger 1996; 1996). If a muscle is then trained properly, this could lead to enhanced muscle growth. The muscle 'pump' experienced when using creatine is reported to be much more intense, and this is as a result of the cell volumising effect.
* Creatine may buffer lactic acid
Creatine may also act as a lactic acid buffer and improve exercise recovery time. Lactic acid is a bi-product from anaerobic (without oxygen) exercise, such as weight training. Lactic acid is responsible for the 'burning' sensation when the muscle becomes fatigued. When you cannot train anymore, it is due to you either having run out of energy or a build up of lactic acid. Creatine may act as a buffer for this lactic acid, which helps to delay the onset of fatigue.
* Creatine increases body weight
Most users experience notable weight increases when they commence a course of creatine, up to six or seven pounds (about three kilograms), especially the first time they use it. Most of this weight gain is from the cell volumising effect which is not permanent.
Some weight gain is from an increase in muscle tissue, and not just water, due to the positive effects of creatine. Studies have shown that creatine supplemented subjects significantly gained more lean body mass than non-creatine-supplemented individuals, but total body water was no different from before and after the study (Kreider; et al 1995; 1996). Most size and strength gains from creatine are during the first month of its use.
Thanks for all the replies guys - really helped.
Workout #53:
A. Chest Flies: BW+22.5x10x5
B. Chin Ups (palms out): BWx10x2, BWx9x1, BWx8x2
C. Incline Hammer Curls: 30x10x3
D. Triceps Pushdown: 47.5x10x3
Workout #54:
A. lift: 150x10x5
B. Decline Sit Ups: 30x10x5
C. Seated Calf Raises: 100x10x5
Workout #55:
A. BB Bench: 115x10x5
B. Bent over BB Rows: 75x10x5
C. Pullups (palms in): BWx7x3
D. EZ Bar Skull Crushers: 40x10x3
Workout #56:
A. Squats: 135x3x10
B. Russian Twists: 45x3x10
C. Standing Calf Raises: 240x3x10
How do you feel about your progress? And what do you weigh now?
Im at 167 in the mornings up from around 147 when I started. I feel like my progress is alright, but could be better - any ideas?
[quote]beginner1991 wrote:
Im at 167 in the mornings up from around 147 when I started. I feel like my progress is alright, but could be better - any ideas?[/quote]
Yeah, your recent workouts have been looking kinda skimpy. I mean, squats, twists and calf raises isn’t a full workout. Use your gym time to kick your ass!
Workout #57:
A. Reverse EZ Bar Curls: 40x10x3
B. 1 Arm Tri Pull Downs: 22.5x10x3
C. Strict EZ Bar Curl: 50x10x3
D. Overhead BB Skull Crusher: 40x10x3
E. Push Press: 100x10x3
Are you still using OVT? If so it looks like you’ve been using that program for about 3 1/2 months so you would probably benefit from changing programs. Preferrably a higher intensity one with more compound movements.
No I’m curently switching between programs. I have a hectic week coming up next week so for this week I’m winging it in the gym. The next week I want to start the Quattro Dynamo 3 week program - does that sound good to you?
good job and will be following ur log …very inspiring thanks also for asnwering the pm…
Workout #58:
Decided to test my DL max today.
135x15 (No belt)
185x10 (No belt)
205x1 (No belt)
235x1 (No belt)
255x1 (PR) (No belt)
295x1 (PR) (No belt)
315x1 (PR) (With belt - form was a bit off)
[Core Work]
hey man i couldnt help noticing the program that you have been using was designed by an endomorph where as your a hectic ectomorph…a 6 day split is way to over the top for skinny guys like us take it down to 3 days max…and really focus on your big lifts…especially the deads…just a thought seeing as though your changing programs…
Workout #59:
Felt lie maxing out again, this time benching. I had just come out of training my DB Chest press and hadnt Benched for about a month so I think these numbers would be higher had I been training bench prior to maxing out, but I’m still glad with the result.
Bench Press:
100x15
115x10
135x8
155x1
165x1 (PR)
175x1 (PR)
185x0
180x1 (PR)
Reverse Curls:
50x10x3
Clean and Press (felt like trying something new):
95x10x1
95x8x1
95x6x1
Lean Away Lat Raise:
15x10x3
Workout #60:
This is probably my final workout before I start up my new program. I wanted to test my max squat.
Squat:
115x15
135x10
155x2
185x1 (PR, no belt)
205x1 (PR, with belt)
225x1 (PR, with belt)
Reverse Curls:
50x10x3
Overhead Rope Ext:
52.5x10x3