^this.
[quote]DM65 wrote:
[quote]Null wrote:
One of the theory about mechanism of action is the flushing itself…
Personally, I “think” the flushing is the mechanism for vascular suppleness and some of the skin effects…
As for the alteration in lipid metabolism, seems dose dependent… I “think” this is the other skin clearing mechanism…
Acclimation to increase seems to depend upon how depleted you are. I would push the dose as high as tolerance of the flushing you can tolerate. Are your lipids really dangerous or more a long term issue…
again, please research “particle size”… also there are 2 inflammation markers I think one is CRP… Those are as or more critical then blood lipids from a mortality view point… Another critical marker is vascular suppleness and one indirect marker of that is the rate of recovery from peak heart rate. This can be the best thing as it is “trained” by resistance training… Proper Omega-3 intake directly effect these three…
[/quote]
Dr. said I was medium/high and “suggested” statins to bring things back in line so I am not too far gone by any means. Niacin, check.
Resistance training-check.
Have increased Fish oil w/Omega-3’s from 3 x 1200mg to 9 per day. Check.
Looking forward to next blood test in three mths.
[/quote]
Simple carbs have been shown to devastate blood lipid levels. SO watch the insulin spikes.
I gotta wonder what dropping significant body fat does to short term lipid profile. I would presume it is somewhat like the same effect of eating the same amount of meat fats as a ratio of calorie intake. But then most research shows that inference from simple known premises leads one astray, as the body is far too complex and interrelated for us to know all relevant premises.
5/17/11
Bike
Push ups
Bench:
DB’s 25 x 10
DB’s 45 x 8
DB’s 55 x 6
DB’s 75 x 5
DB’s 85 x 5
Bench 185 x 5 + 5
DB Incline:
55’s x 5
65"s x 5
75’s x 5
Reverse grip bench 150 x 8 felt real weird. Good, but weird.
Fly’s, shrugs, calves & then stretching for 15 min.
Have you tried reverse grip bench on a smith machine? Works amazingly well, for me anyway, and is much safter. Good work going on in her.
5/19/11
My favorite day
Bike
BW Lunges
Deads:
90 x 10
140 x 7
180 x 5
230 x 5
270 x 5
300 x 5 + 2
BW Pullups 11, 7, 6 Ugly form on last 2-3 of each set. What are ya’lls thoughts on keeping strict form on pullups or just get the work done no matter what?
Pull Downs
Face pulls
Curlz
Stretching and rolling sweating and breathing. Damn today was rough. 1st week of my 2nd cycle and I upped weights 20 lbs on squat & deads and 10 lbs bench & OH Press. Been a good work week though.
5/20/11
Bike
Dislocates
Push ups
DB OH Press:
15 x 10
25 x 7
30 x 6
40 x 5
50 x 5
55 x 5 + 2
Cable lateral raises, Shrugs, calves, grip work & stretching 15 minutes.
Been a long week, not a lot of rest and a bunch of stress. Looking forward to sleeping, eating and resting over the weekend.
1st complete week after adjusting my numbers. I think I have em dialed in though. Felt good working harder.
5/23/11
Bike
Lunges
Goblet squat
Squats:
Bar x 10
90 x 6
150 x 5
195 x 3
220 x 3
250 x 3 + 4
BW Pistols 3x7 on 5 spacers 1x3 on four spacers ouch!
Leg Press 500 x 3 done. Whipped my ass.
Biceps
Stretching.
Done.
5/24/11
Bike
Push ups
Bench:
Bar x 10
95 x 8
140 x 5
155 x 3
175 x 3
200 x 3 + 5
DB Incline:
65 x 3
75 x 3
85 x 3 + 2
Flys
Tri ext.
Calf raises
Shrugs
Grip work.
Stretch
5/26/11
Bike
Lunges
Gobblet squats
Deads:
90 X 10
180 x 5
230 x 3
250 x 3
280 x 3
320 x 3 + 1 Form fell apart on last rep along with grip. Crap!
BW Pullups 11, 7, 6
Pull downs
Face pulls
Curls
Grip work
Stretching
5/27/11
Bike
Shoulder dislocates
Push ups
DB OH Press:
10’s x 10
20’s x 8
30’s x 5
45’s x 3
50’s x 3
60’s x 3 + 4
Machine Press 100 x 15 so I could feel da burnz
Lateral extensions
Shrugs
Calves
Tri’s
Weighed in at 211 today. Goals was to hit 210 by 6/16 so from here on out its gravy. Next stop 220!
5/31/11
Three day weekend so doubling up today.
BW lunges
Goblet squats
Squats:
90 x 10
140 x 5
180 x 5
205 x 5
235 x 3
260 x 1 + 5
BW Pistols 4 spacers 3 x 5
Leg press
curls
Grip work
Afternoon:
Bike
Bench:
Bar x 10
135 x 8
165 x 5
185 x 3
225 x 1 + 2
Incline
Decline
Fly’s
Tri ext.
Shrugs
Go Mavs!
6/2/11
Bike
Lunges
Goblet Squats
Deads:
90 x 10
180 x 5
230 x 5
270 x 5
300 x 3
335 x 1 + 3 felt great! Grip and form held throughout.
BW Pullups 7, 7, 5
Facepulls
1 arm DB rows
Curls
6/3/11
Bike
Shoulder dislocates
Push-ups
DB OH Press:
25 x 10
35 x 8
50 x 5
55 x 3
60 x 1 + 2
65 x 2
70 x 1
Lateral Raises
Shrugs
Grip
Take the niacin w/ aspirin. It will help prevent the flushing.
[quote]engerland66 wrote:
Take the niacin w/ aspirin. It will help prevent the flushing.
http://www.medscape.com/viewarticle/533890[/quote]
It’s not so bad lately. Mild itching and some redness but only lasts 10-15 minutes.
Thanks.
[quote]DM65 wrote:
[quote]engerland66 wrote:
Take the niacin w/ aspirin. It will help prevent the flushing.
http://www.medscape.com/viewarticle/533890[/quote]
It’s not so bad lately. Mild itching and some redness but only lasts 10-15 minutes.
Thanks.[/quote]
No problem.
6/6/11
Deload week. Can’t believe I am looking forward to this. Sore from a busy weekend of yard work, father/son tournament bass fishing and Mav’s watching. Ugh last night was especially painful to watch. Anyway…
Bike 15 min
BW Lunges 10 x 2
Gobblet Squats 1 set
Squats 5 sets
BW Assisted Pistols 3 sets
Curls
Grip work
Stretching 15 minutes
Inflamation/Arthritis flaring up in my left foot middle toe joins foot. Crap! Have to stay away from toe raises for a bit. Hopefully by next week it will have cleared up some. Walked with my daughter Friday night collecting donations/selling candy for her AAU volleyball tournament fundraiser in Orlando and noticed it was sore. Ugh… Many miles on this body.
6/7/11
2nd day of deload week.
Mavs on in 20 min.
Went to gym, did some stuff, left.
Go Mavs!
Beer me
6/13/11
Bike
BW lunges
Goblet squats
Squats:
90 x 10
140 x 5
190 x 5
220 x 5
250 x 5 + 2
270 x 1 went up easy
290 x 1 feelin good
300 x 1 New PR
Curls and stretching done!
6/14/11
Bike
Push ups
DB Bench:
25’s x 10
35’s x 8
55’s x 5
75’s x 5
85’s x 5
BB Bench:
190 x 5 + 4
220 x 1
240 x 1
250 x 1 PR
DB Incline:
55 x 5
65 x 5
75 x 5
85 x 5
Fly’s 3 sets x 8
Tri’s 3 sets x 10
Shrugs 3 sets 180 x 10
Stretch
Gym AC was out. 101 outside and 93 inside. Sweated my ass off. Good thing though, been gaining too much weight too fast so it was a good shock to the system. Felt great busting ass today. Going to start mixing in some swimmming as cardio couple times a week and loose some of the extra fat I gained recently due to the bet I had with co-workers. Had bf% tested and I am at 15% weighing 212 today. Goal is 12% at 220. Just need to eat smarter. Was fun while it lasted though. Starting to appreciate and enjoy 531 now that I am in my 3rd cycle.