...INTENSITY...INSANITY...WATCH ME GROOW!!! - NaturalPursuit's Offseason Journey

[NaturalPursuit]

Wearing knee wraps affects mechanical output and performance characteristics of back squat exercise.

The aim of this study was to investigate the effects of wearing knee wraps on mechanical output and performance characteristics of back squat exercise. Ten resistance trained men (back squat 1 repetition maximum [1RM]: 160.5 ± 18.4 kg) performed 6 single back squats with 80% 1RM, 3 wearing knee wraps, 3 without. Mechanical output was obtained from ground reaction force, performance characteristics from digitized motion footage obtained from a single high-speed digital camera. Wearing knee wraps led to a 39% reduction (0.09 compared with 0.11 m, p = 0.037) in horizontal barbell displacement that continued during the lifting phase. Lowering phase vertical impulse remained within 1% across conditions; however, the lowering phase was performed 45% faster (1.13 compared with 1.57 seconds). This demonstrated that vertical force applied to the center of mass during the lowering phase was considerably larger and was likely a consequence of the generation and storage of elastic energy within the knee wrap. Subsequent vertical impulse applied to the center of mass was 10% greater (192 compared with 169 N·s, p = 0.018). Mechanical work involved in vertically displacing the center of mass was performed 20% faster and was reflected by a 10% increase in peak power (2,121 compared with 1,841 W, p = 0.019). The elastic properties of knee wraps increased mechanical output but altered back squat technique in a way that is likely to alter the musculature targeted by the exercise and possibly compromise the integrity of the knee joint. Knee wraps should not be worn during the strength and condition process, and perceived weakness in the knee joint should be assessed and treated.

[NaturalPursuit]

Day 4: Back, Chest, Delts, Abs
Forced progression reps = (4 full rep minimum and partials until X total reps are hit)

***WARM UP***
Upper PAP

ITS CAVING IN AROUND ME! I CANT KEEP THE DARKNESS OUT. IT LIVES WITHIN ME...AND ITS TIME TO LET IT OUT!!!

Incline BB Press ss Decline Cable Fly: 3 sets of 8-12 reps per
185 x 8 into 20 x 8
185 x 8 into 20 x 8
185 x 8 into 20 x 8

Single Arm DB Rows ss CG Pulldowns: 3 sets of 8-12 reps per
115's x 8 into 160 x 8
115's x 8 into 160 x 8
115's x 8 into 160 x 8

ILL PULL YOU UNDER JUST TO SEE YOU DROWN!!!

Dips: 4 sets
Weighted (8-15 reps, chest active ROM)
105 lb db x 8
105 lb db x 8
Timed (40-120s, full ROM)
+10 x 50s
+10 x 50s

K Style DB Laterals (strapped): 3 sets of 10-12 reps (drop set from loose form to paused reps)
90's x 8 into 40's x 8
90's x 8 into 40's x 8
90's x 8 into 40's x 8

THERES NO LIMIT TO WHAT I CAN F@!KIN TAKE!!!

Cable Pullovers: 6 sets of 8-12 reps
Overhand Grip Bar (slightly bent over)
72.5 x 12
72.5 x 12
Neutral Grip Bar w/ thoracic extension (upright)
57.5 x 8
57.5 x 8
Rope (completely bent over, timed between 40-70s)
35 x 40s
35 x 40s

IM TURNING INTO THE BEAST I WAS MEANT TO BE!!!

Pec Deck Reverse fly: 3 sets of 40-70s timed
Overhand
165 x 40s
165 x 40s
165 x 40s

WG Pulldowns ss Lat Exercise X (Fully Shortened Fully Lengthened): 4 sets of 8-12 reps
150 x 8 into 10 x 12
150 x 8 into 10 x 12
150 x 8 into 10 x 12
150 x 8 into 10 x 12

IM HERE TO BREAK YOUR SOUL!

DB Shrugs (strapped): 3 sets
125's x 16
125's x 16
125's x 16

Palms Down Full Shortened Pec Deck Flys (seat lvl 7): 3 sets of 8-12 reps
4:0:1:0 Tempo
150 x 10
150 x 10
150 x 10

NO ONE GETS LEFT BEHIND!!!

Delt GIANT set: 3 total sets
A1. Seated Side Laterals (above eye level)
110 x 14
110 x 14
110 x 14
A2. BPAK DB rear delts
40's x 30
40's x 30
40's x 30
A3. CTUT DB laterals
15's x 20
15's x 20
15's x 20

WATCH THIS BLOOD POUR FROM MY EYES!!!

***Extreme Stretches***
A1. Strapped Dead Hang (BW x 1m 30s)

Hybrid Giant set: 3 total sets
A1. Incline machine press
2 pps x 8
2 pps x 8
2 pps x 8
A2. Cable fly (top down)
35 x 8
35 x 8
35 x 8
A3. DB front raises
35's x 8
35's x 8
35's x 8

FINISH THIS TOGETHER OR DIE ALONE!!!

***Daily Weak Point Cell Swelling Work***
A1. overhand bar pressdowns in front of body (35 x 200)
A2. curl bar curls (20 x 200)
A3. seated machine (80 x 200)

Vacuums: 1 set
60s

I HAVE HONOR! I HAVE THE WILL TO THRIVE!

Single Side cable crunch: 3 sets of 8-20 reps
65 x 14 14
65 x 14 14
65 x 14 14

Weighted bosu ball hanging leg raises: 3 sets to failure
8-15 reps
+30 x 8
+30 x 8
40-70s
+5 x 46s

YOUR TIME IS RUNNING OUT!!!

Postworkout Cooldown
Vacuums
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[NaturalPursuit]

Day 5: Legs/Arms (Glute Primary, 8-30 rep range)

Warm up:
-leg extensions until 10/10contraction
-leg curls until 10/10 contraction
-calf raise until 10/10 contraction

YOU DONT UNDERSTAND THE MEANING OF HARD WORK. YOU CANT PUSH YOURSELF LIKE I F@$KIN CAN! I WENT HYPO AFTER THE FIRST SET…AND YET I STILL F#$KING PUSHED IT AND HIT PRS! NO. F#$KING. EXCUSES.

Abductor: 3 sets of 1-2 mins
Stack + 5 x 1m
Stack + 5 x 1m
Stack + 5 x 1m

High Bar Squats
Primer Sets
425 x 1
495 x 1
Mechanical/Metabolic Building Sets (working up week to week to 315x20x5)
315 x 10
315 x 10
315 x 10
315 x 10
315 x 10

JUST F@$KIN WAIT!!! ITLL BE 315x20x5 IN THE NEXT 5 F@$KIN WEEKS!!! FORCE GROWTH!!!!

Smith Machine Barbell Glute Hip Thrusts: 2 sets
40-70s
235 x 42s
2-3m
135 x 2m 4s

Single leg glute reverse leg raise: 2 sets
8-12 reps
42.5 x 8 each leg
20-30 reps
22.5 x 22

TOM PLATZ PLAYING IN MY EAR BUDS...HOW THE F@$K COULD I QUIT?!!?!

Standing single leg curls: 2 sets of 40-70s
22.5 x 56s per leg
22.5 x 56s per leg

Kikel Straight leg calf giant set: 3 full sets to failure
Circuit of standing smith calf into hack squat calf into leg press calf into seated, 12 forced reps each only counting full reps)
3 pps x 8 8 8 into 45 ps x 12
3 pps x 8 8 8 into 45 ps x 12
3 pps x 8 8 8 into 45 ps x 12

YOU SHOULD SEE YOUR LIFE FLASH BEFORE YOUR EYES!!!

Quad Sweep Leg Extensions: 2 sets of 1-2m timed
Iso squeeze at peak of every rep
90 x 1m 30s
90 x 1m 30s

Quad GIANT Set: 1 set
A1. Front Squat
1 pps x 32
A2. Close hack squats
2 plates + 5 ps x 7
A3. Normal hack squats
2 plates + 5 ps x 7
A4. close leg press
14 plates x 30

I DEMAND THIS MUCH!!! I DEMAND F@&KIN MORE!!!

Single arm Neutral Grip Tricep pressdown: 2 sets of 40-70s
20 x 52s
20 x 52s

rope cable hammer curl (from higher setting) ss Alt DB hammer: 2 sets of 40-70s/8-12 reps
42.5 x 40s into 70's x 10
42.5 x 40s into 70's x 10

ITS JUST YOU AND THE F@&KING IRON!!!

Overhead behind the back rope cable Tricep press: 3 sets of 40-70s
Pulling from bottom
50 x 40s
50 x 40s
50 x 40s

Wide Machine Preacher curls (seat lvl on 7): 3 sets of 60-120s
95 x 60s
95 x 60s
95 x 60s

FORCE THIS SH*T!!!

Cable wrist curls (down to finger tips, pause every rep): 6 sets of 20-30 reps
Top down (normal)
52.5 x 24
52.5 x 24
52.5 x 24
Bottom up (reverse)
22.5 x 24
22.5 x 24
22.5 x 24

BLEEEEEEEED MOTHERF@&KER!!!

Cable overhand bar w/ Intraset stretches: 3 sets
62.5 x 12
45s weighted rope cable behind the head stretch (50)
62.5 x 12
45s weighted rope cable behind the head stretch (50)
62.5 x 12
45s weighted rope cable behind the head stretch (50)

Incline Supinating DB curls w/ Intraset stretches on preacher: 3 sets
25's x 10
50s bar stretch
25's x 10
50s bar stretch
25's x 10
50s bar stretch

NO LIMITS!!! I DONT STOP WHEN IM TIRED OR STUMBLING OVER OR FALLING DOWN...I STOP WHEN THE WORK IS F@)KIN COMPLETE!!!

BeastFitness BFR Protocol Arm Superset (Overhead Tricep Rope extension ss standing curl bar curls)
42.5 x 30 into 10 ps x 30
(15s bent over/15s upright)
42.5 x 30 into 10 ps x 30
(15s bent over/15s upright)
42.5 x 30 into 10 ps x 30
(15s bent over/15s upright)

***Daily Weak Point Cell Swelling Work***
A1. overhand curl bar pressdowns (35 x 200)
A2. curl bar curls (20 x 200)
A3. seated machine (80 x 200)

YOU HAVE TO GROW! IF YOU SET YOURSELF UP THIS WAY, THERES NO CHOICE BUT TO GROW!

Postworkout Cooldown
Vacuums
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[NaturalPursuit]

Supplemental fish oil decreases urinary excretion of a marker of bone resorption in healthy adults

Background
Incorporation of fish oil (FO) into the diet of rodents has been shown to result in positive changes in bone health. Currently it is poorly understood if FO has the same effects on bone health in humans. The purpose of this study was to determine the effects of supplemental FO on levels of urinary N-terminal cross-linked telopeptide (NTx), which is a marker of bone breakdown, and how this is related to the morning levels of salivary cortisol and urinary excretion of interleukin 6 (IL-6).

Methods
A total of twenty-eight females and twelve males(35 ± 13yrs; 69.1 ± 14.1kg; 29.4 ± 9.2% body fat; mean ± SD) participated in this study. All testing was conducted in the morning following an overnight fast. Baseline measurements of salivary cortisol were collected via passive drool and baseline measurements of urinary NTxand IL-6 were collected from the second void of the day and corrected for creatinine excretion. After baseline testing, subjects were assigned randomly in a double blind manner to one of two groups: 4 g/d of Safflower Oil (SO) or 4 g/d of FO supplying 1,600 mg/d eicosapentaenoic acid (EPA) and 800 mg/d docosahexaenoic acid (DHA). All tests were repeated following 6wk of treatment. A treatment by time, repeated measures ANOVA was used to evaluate differences between groups over time, and a standard Pearson’s r was used to evaluate correlations. Additionally, within group pre-post differences were evaluated using a repeated measures t-test. For all analysis, the alpha level was set at p<0.05.

Results
Compared to the SO group, there was a significant decrease in urinary creatinine corrected NTx excretion following FO treatment (SO = 17.5 ± 42.9 BCE/mM; FO = -11.3 ± 27.7 BCE/mM; p=0.02). There was also a tendency for urinary creatinine corrected IL-6 excretion (SO = -0.08 ± 1.18pg/mg; FO = -1.8 ± 3.8 pg/mg; p=0.08), and salivary cortisol (SO = 0.029±0.283 µg/dL; FO = -0.069 ± 0.144 µg/dL; p=0.13) to decrease following FO treatment.When analyzed independently, however, there was a significant pre-post reduction for salivary cortisol in the FO group (p=0.04), with no change in the SO group (p=0.68), as well as a significant reduction pre-post for urinary IL-6 in the FO group (p=0.05), with no change in the SO group (p=0.78). However, the change in urinary NTx concentrationwas not related to the change insalivary cortisol concentration(r=-0.017, p=0.9), or the change in urinary IL-6 concentration (r=-0.323, p=0.26).

Conclusions
Six weeks of supplementation with FO in adults significantly decreased urinary NTx excretion, but this change was not related to changes in cortisol or IL-6.

http://jissn.biomedcentral.com/artic...-2783-8-S1-P14

[NaturalPursuit]

The effect of heat on amino acids for growing pigs. 4. Nitrogen balance and urine, serum and plasma composition of growing pigs fed on raw or heat-treated field peas (Pisum sativum).

Experiments were conducted to determine the effect of heating field peas (Pisum sativum) on the N balance and urine, serum and plasma composition of growing pigs. In the first experiment, four diets containing raw field peas (cv. Wirrega) or field peas heated to 150 degrees (cv. Wirrega), 165 degrees (cv. Wirrega) or 150 degrees (cv. Dundale) for 15 min respectively were formulated to contain 1.15 g ileal digestible N/MJ digestible energy (DE) and 0.36 g ileal digestible lysine/MJ DE in a sugar-based diet. Digestibility estimates were based on those for the Dundale cultivar of field peas used in previous experiments. Total urine and faeces collection from eight pigs was conducted over two 7 d collection periods with a 7 d diet change-over period. Serial blood sampling from the external jugular vein was conducted on the final day of each collection period. There was no significant difference (P > 0.05) in the N balance or apparent biological value of the field-pea treatments. Pigs fed on diets containing peas heated to 150 degrees (cv. Wirrega) or 165 degrees (cv. Wirrega) had a significantly lower (P < 0.01) daily output of urea and uric acid in the urine, and depressed serum protein and serum urea concentrations. Plasma lysine concentration and daily urine lysine output were not significantly different (P > 0.05) in pigs fed on heated peas. Protein excretion in the urine of pigs fed on diets containing peas heated to 165 degrees increased 3-7 times (depending on estimation technique) the level observed in pigs fed on diets containing raw peas. A second experiment was conducted to determine the apparent ileal digestibility of N and amino acids in cv. Wirrega field peas. This study revealed that N digestibility (0.44) and lysine digestibility (0.35) in peas heated to 165 degrees were significantly lower than the cv. Dundale estimates (0.57 and 0.62 respectively) used in diet formulations. The depressed serum and urine variables in pigs fed on heated peas were attributed to overestimation of digestibility. The results exemplify the fact that it is not possible to draw general conclusions as to the effects of heat on any particular protein concentrate. Variability in N balance experiments and problems associated with urine analysis are suggested as likely reasons for the current study not reflecting poor utilization of ileal digestible lysine from heat-treated field peas.

[NaturalPursuit]

[NaturalPursuit]

Day 6: Back, Chest, Delts, Abs

***WARM UP***
Upperbody PAP Movements

THIS IS MY WORLD! TIME TO BUILD MY EMPIRE!

Overhand Barbell Rows Timed (strapped, thumbless grip): 3 sets of 40-70s
145 x 45s
145 x 45s
145 x 45s

Incline Barbell Bench: 3 sets of 40-70s
145 x 45s
145 x 45s
145 x 45s

FEEL THIS PAIN! FORCE THIS TENSION!

Seated Military Press (pin lvl 10 showing): 3 sets of 12-20 reps
Delt active ROM
30 ps x 12
30 ps x 12
30 ps x 12

Ultra WG Pullups ss DB Shrugs (strapped): 3 sets to failure
BW x 12 into 125's x 40
BW x 12 into 125's x 40
BW x 12 into 125's x 40

MY INSANITY SPREADS GROWTH LIKE FIRE!!!

Pec Deck Flys: 3 sets of 40-70s
Neutral Grip Timed (over emphasize fully lengthened stretch)
165 x 50s
165 x 50s
165 x 50s

Timed side lateral Crossed Cables: 3 sets
Single (60-120s)
5 x 1m 20s
Both (40-60s)
10 x 40s
10 x 40s

GO IF YOU WANT TO! THIS SH*T ISNT FOR THE WEAK!

HS High Rows (Both arms alt): 4 sets
Underhand
1 pps x 10
1 pps x 10
Neutral
1 pps x 10
1 pps x 10

Rear delt high row (using 2 single handles on lat pulldown): 4 sets
40 x 12
40 x 12
40 x 12
40 x 12

HEAR MY ROOOOAR!!!

Pec deck rear delt (arms slightly bent) ss cable flys (top down): 3 set constant circuit
4:0:1:0 tempo
150 x 20 into 25 x 20
150 x 20 into 25 x 20
150 x 20 into 25 x 20

Underhand pulldowns ss rope pullovers: 4 sets
Seated Paulo style
145 x 10 into 42.5 x 8
145 x 10 into 42.5 x 8
145 x 10 into 42.5 x 8
150 x 8 into 42.5 x 8

SLASH! RIP! TEAR! KILL!

K Style DB Side lateral ss cable (12-30 reps, LF into SF): 3 sets
75's x 15 into 5 x 20
75's x 15 into 5 x 20
75's x 15 into 5 x 20

BB behind the back shrugs: 2 sets of 60-120s timed
Fully shortened fully lengthened exaggerated ROM
155 x 1m 20s
155 x 1m 20s

WATCH ME SET THIS WORLD ON FIRE!

Mid/Upper Chest Cable Fly (palms facing) ss seated machine side laterals: 2 timed sets of 60-120s
20 x 1m into 90 x 1m 10s
20 x 1m into 90 x 1m 10s

Cable Fly (decline) ss rope face pulls: 2 sets
0:0:0:2 tempo
10 x 14 into 47.5 x 20
10 x 14 into 47.5 x 20

SCREAM OUT IN PAIN!!! LOUDER!!!

***Extreme Stretching***
A1. Rope Pullover (82.5 x 45s)
A2. Flat DB (60's x 45s)

***Daily Weak Point Cell Swelling Work***
A1. overhand curl bar pressdowns (35 x 200)
A2. curl bar curls (20 x 200)
A3. seated machine (80 x 200)

Vacuums: 1 set
60s

F@$KING GROW!!!! I WAS MADE FOR THIS!!!!

Cable crunches: 4 sets to failure
12-30 reps
72.5 x 18
72.5 x 18
40-70s
52.5 x 44s
52.5 x 44s

Twisting side cable crunches: 3 timed sets
42.5 x 50s
42.5 x 50s
42.5 x 50s

EVERY SECOND, EVERY REP, EVERY. F&)KING. DAY IS A CALL TO ARMS...WILL YOU ANSWER?

Postworkout Cooldown
Vacuums
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[NaturalPursuit]

Per meal dose and frequency of protein consumption is associated with lean mass and muscle performance

Background
It has been hypothesized that for older adults evenly distributing consumption of protein at 30-40g per meal throughout the day may result in more favorable retention of lean mass and muscular strength. Such a thesis has not, to our knowledge, been tested outside of short-term studies or acute measures of muscle protein synthesis.

Aims
To examine whether the number of times an individual consumed a minimum of 30g of protein at a meal is associated with leg lean mass and knee extensor strength.

Methods
Data from the 1999-2002 NHANES were used, with 1,081 adults (50-85 y) constituting the analytic sample. A “multiple pass” 24-hour dietary interview format was used to collect detailed information about the participants’ dietary intake. Knee extensor strength was assessed objectively using the Kin Com MP dynamometer. Leg lean mass was estimated from whole-body dual-energy X-ray absorptiometry (DXA) scans.

Results
Participants with 1 vs. 0 (βadjusted=23.6, p=0.002) and 2 vs. 0 (βadjusted=51.1, p=0.001) meals of ≥30 g protein/meal had greater strength and leg lean mass (1 vs. 0, βadjusted=1160, p<0.05 and 2 vs. 0, βadjusted=2389, p<0.05). The association of protein frequency with leg lean mass and strength plateaued at ∼45 g protein/meal for those consuming 2 vs. 0 meals above the evaluated protein/meal threshold. However, for those with only 1 meal at or above the evaluated threshold, the response plateaued at 30g/meal. Leg lean mass mediated the relationship between protein frequency and strength, with the proportion of the total effect mediated being 64%.

Conclusions
We found that more frequent consumption of meals containing between 30-45g protein/meal produced the greatest association with leg lean mass and strength. Thus, the consumption of 1-2 daily meals with protein content from 30-45g may be an important strategy for increasing and/or maintaining lean body mass and muscle strength with aging.

http://www.clinicalnutritionjournal....018-8/abstract

[NaturalPursuit]

[NDeeps27]

Wearing knee wraps affects mechanical output and performance characteristics of back squat exercise.

The aim of this study was to investigate the effects of wearing knee wraps on mechanical output and performance characteristics of back squat exercise. Ten resistance trained men (back squat 1 repetition maximum [1RM]: 160.5 ± 18.4 kg) performed 6 single back squats with 80% 1RM, 3 wearing knee wraps, 3 without. Mechanical output was obtained from ground reaction force, performance characteristics from digitized motion footage obtained from a single high-speed digital camera. Wearing knee wraps led to a 39% reduction (0.09 compared with 0.11 m, p = 0.037) in horizontal barbell displacement that continued during the lifting phase. Lowering phase vertical impulse remained within 1% across conditions; however, the lowering phase was performed 45% faster (1.13 compared with 1.57 seconds). This demonstrated that vertical force applied to the center of mass during the lowering phase was considerably larger and was likely a consequence of the generation and storage of elastic energy within the knee wrap. Subsequent vertical impulse applied to the center of mass was 10% greater (192 compared with 169 N·s, p = 0.018). Mechanical work involved in vertically displacing the center of mass was performed 20% faster and was reflected by a 10% increase in peak power (2,121 compared with 1,841 W, p = 0.019). The elastic properties of knee wraps increased mechanical output but altered back squat technique in a way that is likely to alter the musculature targeted by the exercise and possibly compromise the integrity of the knee joint. Knee wraps should not be worn during the strength and condition process, and perceived weakness in the knee joint should be assessed and treated.

I don't have any knee issues and when I use knee wraps (only for squatting about once or twice a month) I'm trying a difficult squat for myself... Such as 495 squat for amrap (4-6 reps) or 315 for something crazy like 30 constant tension reps. My quads are on fire after those nearly cramping. I dont notice them change my muscles targeted.

Surely without the knee wraps i would lose some reps. Do you think the additional reps is helpful when im trying a lift like this? because i do. sure i could do a few reps of 495 without equipment, but i feel i get every ounce of effort out of my legs when i wrap up and do like 6. curious your input. i know you discourage the use of training regularly with equipment

[NaturalPursuit]

I don't have any knee issues and when I use knee wraps (only for squatting about once or twice a month) I'm trying a difficult squat for myself... Such as 495 squat for amrap (4-6 reps) or 315 for something crazy like 30 constant tension reps. My quads are on fire after those nearly cramping. I dont notice them change my muscles targeted.

Surely without the knee wraps i would lose some reps. Do you think the additional reps is helpful when im trying a lift like this? because i do. sure i could do a few reps of 495 without equipment, but i feel i get every ounce of effort out of my legs when i wrap up and do like 6. curious your input. i know you discourage the use of training regularly with equipment

I feel it is beneficial as long as its not the only way you squat. Possible alternating every other workout or something along those lines.

Its more or less ensuring you don't rely on that equipment and develop poor patterns or recruit less fibers

[NaturalPursuit]

CoQ10 Can be Regenerated Naturally / Phytonutrient Specific Receptors

One of my grad school professors began discussing CoQ10 in regards to supplementation as well as how it actually can be regenerated naturally within our bodies. This was beyond interesting to me! It seems that the chlorophyll (from the greens that we eat) in our bloodstream react with wavelengths of sunlight that actually penetrate through our skin to reactivate this antioxidant. To what extent, I'm not sure, and I do not believe there is conclusive data out there to give us a specific answer. What we do know is that this is simply one more reason WHY we should eat our vegetables…a topic for another day (that I'm in the process of learning from a fellow colleague) is that our body seems to have specific phytonutrients receptors and it seems that variety of fruits/vegetables is more important than quantity…more on this later.

Both subjects are extremely interesting and I'd love to see if anyone has found and/or read any conclusive data in these regards?

M R Lee, M B Scott, A Veberg-Dahl, P R Evans, V J Theobald, F Lundby, N D Scollan, J P Wold. Potential of chlorophyll-rich feed ingredients to improve detection of fecal contamination in the abattoir. J Food Prot. 2013 Mar;76(3):516-22.

A Subramoniam, V V Asha, S A Nair, S P Sasidharan, P K Sureshkumar, K N Rajendran, D Karunagaran, K Ramalingam. Chlorophyll revisited: anti-inflammatory activities of chlorophyll a and inhibition of expression of TNF-α gene by the same. Inflammation. 2012 Jun;35(3):959-66.

C Xu, J Zhang, D M Mihai, I Washington. Light-harvesting chlorophyll pigments enable mammalian mitochondria to capture photonic energy and produce ATP. Cell Sci. 2014 Jan 15;127(Pt 2):388-99.

M Brault, J Ray, Y H Gomez, C S Mantzoros, S S Daskalopoulou. Statin treatment and new-onset diabetes: a review of proposed mechanisms. Metabolism. 2014 Jun;63(6):735-45.

J Qu, L Ma, J Zhang, S Jockusch, I Washington. Dietary chlorophyll metabolites catalyze the photoreduction of plasma ubiquinone. hotochem Photobiol. 2013 Mar-Apr;89(2):310-3.

Y Jiang, S H Wu, X O Shu, Y B Xiang, B T Ji, G L Milne, Q Cai, X Zhang, Y T Gao, W Zheng, G Yang. Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women. J Acad Nutr Diet. 2014 May;114(5):700-8.e2.

A Bachem, C I Reed. The penetration of light through human skin. American Journal of Physiology 1931 Vol. 97 pp. 86-91.

[NaturalPursuit]

Day 7: Legs/Arms (Calf/Forearm Primary in any rep range, biceps/triceps in 12-20+ rep range)

***USE VIBRAMS ENTIRE LEG WORKOUT***

Warm up:
-fully Shortened on Tips of Toes (30s)
-leg press calf press until 10/10contraction

I DREAM MY WAY

Leg press calf press: 5 set
Timed (1-2m)
1 pps x 1m 15s
1 pps x 1m 15s
12-20 reps
5 pps x 20
6 pps x 12
6 pps x 12

***1m 20s STRETCH (2 pps)***

I CREATE MY LIFE! I AM WHAT I TRULY DESIRE!

Seated calf press: 5 set of 60-120s
Toes out (60-120s)
45 ps x 1m
45 ps x 1m
45 ps x 1m
Toes Straight Drop set
A1. 25 ps x 2m 30s
A2. K-Reps (emphasize fully shortened ROM): 15 ps x 50

***1m 20s STRETCH (standing)***

BURNIN THRU THIS LIKE A DEMON STRAIGHT OUTTA HELL!!!

Machine Leg press calf raises:
3 NOS sets
Fully shortened and lengthened pauses
190 x 8 into 170 x 8 into 150 x 8 into 130 x 8
190 x 8 into 170 x 8 into 150 x 8 into 130 x 8
190 x 8 into 170 x 8 into 150 x 8 into 130 x 8


***40s Fully Shortened on Tips of Toes***

NOBODY IS GOING TO HAVE F&)KIN CALVES LIKE THIS!!!

Hack squat calf press ss BB calf press: 5 sets of 6-12 reps into 12+ reps
CONSTANG CIRCUIT
3 plates + 25 ps x 6 into 25 ps x 24
3 plates + 25 ps x 6 into 25 ps x 24
3 plates + 25 ps x 6 into 25 ps x 24
3 plates + 25 ps x 6 into 25 ps x 24
3 plates + 25 ps x 6 into 25 ps x 24

***1m 20s STRETCH (2 pps)***

LOOSING MY MIND AND LOVING IT!!!

Leg press calf press: 3 sets of 50-100 reps
Pump Reps
3 pps x 60
3 pps x 60
3 pps x 60

BFR Smith machine calf press (200 reps adding 5 lbs per session)
155 x 200 in as few sets as possible

***40s Fully Shortened on Tips of Toes***

I WONT BE BROKEN!!!

Cable forearm wrist curls: 4 sets of 60-120s
Normal
42.5 x 1m 30s
42.5 x 1m 30s
Reverse (widest grip possible)
12.5 x 1m
12.5 x 1m

***Extreme Forearm Stretch 50s***

MY DREAMS ARE MADE OF THE ASHES OF MY ENEMIES!!!

Thumbless curl bar cable Reverse grip curls ss DB Alt curls: 3 sets of 20-40/8-15 reps
32.5 x 22 into 30's x 15
32.5 x 22 into 35's x 8
32.5 x 22 into 35's x 8

***forearm reverse wrist curl (7.5 x 12 paused reps)***

Tricep rope pressdown PAUSED REPS: 4 sets
Top down
42.5 x 12
42.5 x 12
42.5 x 12
42.5 x 12

CRASH THIS SH*T!!!

***forearm reverse wrist curl (7.5 x 12 paused reps)***

Alt DB preacher curl: 2 sets timed 40-70s
25's x 50s
25's x 50s

***forearm reverse wrist curl (7.5 x 12 paused reps)***

Single arm DB behind the head extensions: 2 sets of 40-70s
25's x 50s
25's x 50s

***forearm reverse wrist curl (7.5 x 12 paused reps)***

HERE COMES THE F&$KIN PRESSURE!!!

Cable Tricep Rope: 4 sets
Top Overhead extensions (60-120s)
37.5 x 1m 10s
37.5 x 1m 10s
Single arm neutral grip kickbacks (10-15 reps)
2.5 x 15
7.5 x 10

***forearm reverse wrist curl (7.5 x 12 paused reps)***

Arm Giant Set: 3 total sets
A1. Crossbody Alt DB hammer curls (15-30 reps)
35's x 15
35's x 15
35's x 15
A2. Overhand Tricep pressdown (15-30 reps)
37.5 x 15
37.5 x 15
37.5 x 15
A3. Wide Curl bar preacher curl (8-12 reps)
15 ps x 10
15 ps x 10
15 ps x 10
A4. Underhand Tricep pressdown (8-12 reps)
37.5 x 10
37.5 x 10
37.5 x 10

ILL LEAVE YOU TO DIE! THIS IS MY F@&KIN JOURNEY NOT YOURS!

Forearm reverse wrist curl: 1 AMRAP
12.5 x 10 paused reps into 10 partials

***Daily Weak Point Cell Swelling Work***
A1. overhand curl bar pressdowns (35 x 200)
A2. curl bar curls (25 x 200)
A3. seated machine (80 x 200)

WATCH AS I RAPE YOUR INTEGRITY!!!

Postworkout Cooldown
Vacuums
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[NaturalPursuit]

Quick email update from a client that I wanted to repost for those who say you can't make progress in a deficit...

"Hey Alex, just an update on how the workouts are going. I've upped the weight and hit the reps/sets two workouts in a row for hypertrophy legs now and I hit the reps/sets for an upper workout with higher weight too. I didn't think it was possible to keep making strength/size gains on a cut! Your programming is spot on! I've had a few compliments from friends and it's really boosting my confidence. Feeling great about the whole process, couldn't be happier with the way everything is going so far! "

Thats all

[NaturalPursuit]

[NaturalPursuit]

OH!!! My Saturday is complete!! I can end the day now and be happy!!! The best thing I love seeing as a prep coach is when a client FOLLOWS THE GAMEPLAN…Jerica Stout did just that and pulled 275 AND has improved her form DRAMATICALLY over the past few months! I couldnt be more proud! This is a huge accomplishment! Next stop….315


http://www.********.com/alex.kikel.9...60205956218606

[NaturalPursuit]

[NaturalPursuit]

Day 8: Back, Chest, Delts, Abs (50+ rep quick powerful tempo OR 1-2m slow tempo, Rear Delt Emphasis)

***Warm Up***
Upper body PAP

WELCOME TO THE BACK END OF FOREVER

Side lateral machine ss rear delt Pec deck: 3 sets
90 x 70 into 100 x 60
90 x 70 into 100 x 60
90 x 70 into 100 x 60

Pec Deck ss HS Decline press: 3 sets
100 x 60 into 1 pps x 50
100 x 60 into 1 pps x 50
100 x 60 into 1 pps x 50

ENOUGH F@$KIN VOLUME? HA! F@)K NO!

WG Pulldowns ss standing lat stretcher rows: 3 sets
85 x 70 into 40 x 50
85 x 70 into 40 x 50
85 x 70 into 40 x 50

Wide HS Chest Press: 3 sets
1 plate + 25 ps x 80
1 plate + 25 ps x 80
1 plate + 25 ps x 80

I WORK IN EVERY REP RANGE! I DO IT ALL BECAUSE I F@$KIN WANT IT ALL!

Alt Arm High Iso Pulldown: 3 sets of 1-2m
1 pps x 1m 10s
1 pps x 1m 10s
1 pps x 1m 10s

Cable superset (low to high alt flys ss bent over rear delt reverse flys): 3 sets of 1-2m
5 x 1m into 5 x 1m
5 x 1m into 5 x 1m
5 x 1m into 5 x 1m

ITS THE BITTER END OF YOUR DAY!

Lateral: 6 sets
Crossbody Cables (1-2m)
5 x 1m 10s
5 x 1m 10s
Standing DBs (50+ reps)
45's x 60
45's x 60
Seated DBs (1-2m, iso-contraction at FS/FL)
5's x 1m 30s
5's x 1m 30s

I BLEED. YOU SWEAT. THATS THE F@&KING DIFFERENCE!!!

Single arm HS Low Row: 3 sets
Underhand standing
55 ps x 60
55 ps x 60
55 ps x 60

Cable flys with wrists wrapped to cables: 3 sets of 1-2m
Setting 9 Standing (upper chest)
10 x 1m 30s
Setting 11 Standing (mid chest)
10 x 1m 30s
Lowest Setting Seated Incline (upper chest)
10 x 1m 30s

YOULL FADE AWAY! I GROW STRONGER!

Seated Rope face pulls (in lat pulldown) ss Standing BPAK DB Rear Delt Flys: 3 sets
55 x 50 into 25's x 60
55 x 50 into 25's x 60
55 x 50 into 25's x 60

Rope Pullovers ss DB Shrugs: 3 set constant circuit
42.5 x 60 into 70's x 80
42.5 x 60 into 70's x 80
42.5 x 60 into 70's x 80

SADISTIC THOUGHTS! BAD F@&KING INTENTIONS!

Rear Delt Giant set: 3 sets
A1. Rear delt cable reverse flys (1-2m, Overhand lvl 9)
10 x 1m 10s
10 x 1m 10s
10 x 1m 10s
A2. Rear Delt K Bar rows
32.5 x 70
32.5 x 70
32.5 x 70
A3. DB rear delt reverse flys
30's x 50
30's x 50
30's x 50

I WISH THIS PAIN WOULD NEVER END! I F@$KING WANT THIS SH*T!

***Daily Weak Point Cell Swelling Work***
A1. overhand curl bar pressdowns (42.5 x 200)
A2. curl bar curls (25 x 200)
A3. seated machine (80 x 200)

Vacuums: 1 set
60s

FEELING LIKE A GLADIATOR IN THE F@$KING ARENA!!!

Hanging Leg Raises ss cable crunches: 4 set constant circuit of 20+ reps
+5 x 22 into 52.5 x 22
+5 x 22 into 52.5 x 22
+5 x 22 into 52.5 x 22
+5 x 22 into 52.5 x 22

THIS IS MY INSANITY! THIS IS MY CLARITY!

Postworkout Cooldown
Vacuums
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[jpfaherty]

Glad to see things are going well with The Prep Coach. Keep grinding homey!

[NaturalPursuit]

Consuming a supplement containing branched-chain amino acids during a resistance-training program increases lean mass, muscle strength and fat loss

Background
A randomized, double-blind study was performed to evaluate the efficacy of consuming a supplement containing branched-chain amino acids (BCAAs) during an eight-week resistance-training program.

Methods
Thirty-six strength-trained males with a minimum of two years resistance-training experience (25.5 yrs, 177.7 cm, 85.2 kg and 9.3% body fat) were randomly assigned to receive either 14 grams of BCAAs (n = 12), 28 grams of whey protein (n = 12), or 28 grams of carbohydrates from a sports drink (n = 12) while performing an eight-week resistance-training program. Participants followed a periodized, whole-body training program that involved training all major muscle groups once per week using a four-day training split. Subjects body weight, body composition, and 10-rep max on the bench press and squat were determined before and after the eight-week training program. Subjects followed a standardized diet while following the program.

Results
All groups had a 100% compliance with the study protocol. The BCAA group experienced a significantly greater gain in body weight than the whey group (2 ± 1 kg vs. 1 ± 1 kg; p < 0.02) and the carbohydrate group (2 ± 1 kg vs. 1 ± 1 kg; p < 0.01). For lean mass, the BCAA group gained significantly greater lean mass than the whey group (4 ± 1 kg vs. 2 ± 1 kg; p < 0.01) and the carbohydrate group (4 ± 1 kg vs. 1 ± 1 kg; p < 0.01). The whey group also gained significantly more lean mass than the carbohydrate group (2 ± 1 kg vs. 1 ± 1 kg; p < 0.02). BCAA group decreased their percent body fat significantly more than the whey group (2 ± 1% vs. 1 ± 1%; p = 0.039) and the carbohydrate group (2 ± 1% vs. 1 ± 1%; p < 0.01). Muscular strength was significantly greater in the BCAA group on the 10-RM bench press than the whey group (6 ± 3 kg vs. 3 ± 2 kg; p < 0.01) and the carbohydrate group (6 ± 3 kg vs. 2 ± 2 kg; p < 0.01). For the squat, the BCAA group gained significantly more strength on their 10-RM than the whey group (11 ± 5 kg vs. 5 ± 3 kg; p < 0.01) and the carbohydrate group (11 ± 5 kg vs. 3 ± 2 kg; p < 0.01).

Conclusion
Ingestion of a supplement containing BCAAs while following an 8-week resistance training program resulted in a greater decrease in percent body fat, an increase in lean mass, and 10-RM strength gains on the bench press and squat vs. ingestion of a whey supplement or a sports drink. In addition, the ingestion of a whey protein supplement resulted in greater lean mass gains than ingestion of a sports drink.

http://jissn.biomedcentral.com/artic...0-2783-6-S1-P1

[NaturalPursuit]

Glad to see things are going well with The Prep Coach. Keep grinding homey!

Thanks dude! Its been just like bodybuilding and academics…progressing faster than I expected haha

[NaturalPursuit]

"Additional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exercise."

Taurine (TAU) has a lot of the biological, physiological, and pharmocological functions including anti-inflammatory and anti-oxidative stress. Although previous studies have appreciated the effectiveness of branched-chain amino acids (BCAA) on the delayed-onset muscle soreness (DOMS), consistent finding has not still convinced. The aim of this study was to examine the additional effect of TAU with BCAA on the DOMS and muscle damages after eccentric exercise. Thirty-six untrained male volunteers were equally divided into four groups, and ingested a combination with 2.0 g TAU (or placebo) and 3.2 g BCAA (or placebo), thrice a day, 2 weeks prior to and 4 days after elbow flexion eccentric exercise. Following the period after eccentric exercise, the physiological and blood biochemical markers for DOMS and muscle damage showed improvement in the combination of TAU and BCAA supplementation rather than in the single or placebo supplementations. In conclusion, additional supplement of TAU with BCAA would be a useful way to attenuate DOMS and muscle damages induced by high-intensity exercise.

http://link.springer.com/chapter/10....4614-6093-0_18

[NDeeps27]

bro 10g taurine minimum for me to function lol

[NaturalPursuit]

bro 10g taurine minimum for me to function lol

HAHA! I'm a big fan of taurine! Not only for his health benefits but for its anti-catabolic and fatigue/cramp benefits! Tremendous addition to anyone's stack…its so cheap anyway haha

[NaturalPursuit]

Day 1: Legs/Arms (Quad Primary, 1-8 rep range)

***Lowerbody PAP Warm up***
-leg extensions until 10/10contraction
-leg curls until 10/10 contraction
-calf raise until 10/10 contraction

IM GOING TO SHOW YOU WHATS REALLY CRAZY!!!

Squats: 3 working sets of 3-6 reps
Warm ups
135 x 1
225 x 1
315 x 1
405 x 1
Mechanical/Metabolic Hybrid Giant set
A1. High Bar Back Squats
405 x 4 paused reps
405 x 4 paused reps
405 x 4 paused reps
A2. Close Stance Hack Squats
3 pps x 3 paused reps
3 pps x 3 paused reps
3 pps x 3 paused reps
A3. Wide Stance Hack Squats
3 pps x 3 paused reps
3 pps x 3 paused reps
3 pps x 3 paused reps

YOU CANT HANDLE THAT STRESS!!! YOU'LL F@$KIN SNAP!!!

Sumo Deadlifts
Warm ups
135 x 1
225 x 1
315 x 1
405 x 1
495 x 1
Mechanical Speed Work sets
555 x 1
555 x 1
555 x 1
555 x 1

HAHA 555 FELT LIKE F@)KIN NOTHIN!!!

***switch from squat/deadlift shoes to VIBRAMS***

Accessory Tom Platz Leg press: 1 set to complete muscular failure between 1-3m
10 plates x 2m 20s

Leg press calf press: 3 sets of 4-8 reps utilizing a 4:0:2:0 Tempo
12 plates x 8
12 plates x 8
12 plates x 8

ILL RIP OUT YOUR HEART AND THROW IT ON THE GROUND RIGHT BEFORE YOUR EYES!

Seated calf press: 3 sets of 2-6 reps utilizing a 4:0:2:0 Tempo
Normal
90 ps x 6
90 ps x 6
Drop sets
90 ps x 6 into 45 ps x 14

Close Stance Laying Leg Curls in hip extension: sets to failure between 4-8 reps
In Hip Extension (4:2:4:2 Tempo)
100 x 4
100 x 4
100 x 4

FEEL MY PAIN! WHEN I STEP IN THE GYM NO ONE CAN TOUCH ME! IM ON A DIFFERENT LEVEL!

Close Stance Leg Extensions (toes in): 3 sets to failure between 4-8 reps
4:2:4:2 Tempo
120 x 8
120 x 8
120 x 8

***Full lowerbody iso-contraction squeezing as hard as possible (36s)***

***transitional activation***
1. BeastFitness single arm Tricep activation: 1 set until 10/10contraction
2. BeastFitness single arm bicep activation: 1 set until 10/10contraction

I CANT QUIT! I DONT WANT TO! I WELCOME THIS INSANITY!

Tricep Underhand pressdown ss overhand over head extension: 3 sets of 4-8 reps
50 x 8 into 50 x 8
50 x 8 into 50 x 8
50 x 8 into 50 x 8

Standing Alt DB curls: 3 sets
4:1:1:4 tempo
45's x 8
50's x 4
50's x 4

ILL DESTROY EVERYTHING FROM HERE TO MARS!!!

V Bar pressdowns: 4 sets
Bent over arms out in front
72.5 x 8
72.5 x 8
72.5 x 8
72.5 x 8

K Style Forearm Cable Wrist Curl superset (normal ss reverse): 3 sets of 8-12 pause reps
Constant circuit
42.5 x 12 into 22.5 x 8
42.5 x 12 into 22.5 x 8
42.5 x 12 into 22.5 x 8

WHERE'S THIS ENERGY COMING FROM!? I CALL UPON THE POWERS OF THE UNIVERSE FOR EVERY. F@$KING. REP.

Rope Hammer curls: 3 sets
Paused reps
42.5 x 6
42.5 x 6
42.5 x 6

Single arm DB behind the head extensions: 3 sets of 4-10 reps
Paused
30 x 4
30 x 4
30 x 4

Overhand rope pressdown ss both arm supinating DB curls: 4 set constant circuit of 6-10 reps
57.5 x 8 into 35's x 8
57.5 x 8 into 35's x 8
57.5 x 8 into 35's x 8
57.5 x 8 into 35's x 8

MY DESTINY IS IN THE STARS!!!

***DC Extreme Stretching***
A1. triceps (70 lb DB x 1m)
A2. smith biceps above shoulder level (BW x 1m)

***Daily Weak Point Cell Swelling Work (BFR EOD)***
A1. BFR overhand curl bar pressdowns (42.5 x 100)
A2. BFR curl bar curls (25 x 100)
A3. BFR seated machine (80 x 100)

SHOUT AND SCREAM! THIS WORKOUT WILL NEVER END! DONT YOU QUIT! DONT YOU F@$KING FAKE IT!

Postworkout Cooldown
Vacuums
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Calf & Trap Cell Swelling Work
Sequential Compression Device
Inversion Table

[NaturalPursuit]

Who "mouth rinsing" their intra-workout????



"Mouth rinsing with branched-chain amino acids and carbohydrates on steady-state metabolism, exercise performance, and the endocrine responses to exercise"

Previous research suggests that mouth rinsing carbohydrates (CHO) improves exercise performance. The mechanisms for the improvement are not yet known, but may involve maintenance of insulin concentrations during exercise or attenuation of centrally-mediated fatigue from putative, caloric-responsive receptors in the oral cavity. The purpose of this study was to determine the effects of mouth rinsing branched-chain amino acids (BCAA) or CHO on cycle time trial performance, blood markers of central fatigue (prolactin), plasma insulin, glucose, and lactate concentrations, substrate oxidation during steady-state exercise, and the subjective exercise experience. Ten healthy, endurance-trained adult males (23.5 y 3.8 y, 74.0 y 9.0 kg, 180.5 y 5.4 cm, 57.9 y 6.9 ml/kg/min VO2 peak) volunteered for the study. Participants exercised at 65% Wattmax for 30 min then completed a time trial equivalent to 30 min cycling at 75% Wattmax. Participants rinsed the mouth with 6% glucose (CHO), 6% branched-chain amino acids (BCAA), or water (PLA) for 10 s at the start and after every 10 min during the steady-state exercise and cycle time trial. Treatment did not affect heart rate, ratings of perceived exertion, affect, arousal, plasma glucose and lactate concentrations, and substrate oxidation during steady-state exercise and a cycle time trial. Furthermore, mouth rinsing BCAA or CHO did not affect plasma insulin or prolactin concentrations during steady-state exercise or a cycle time trial. Finally, mouth rinsing BCAA or CHO did not affect cycle time trial performance after steady-state exercise. In conclusion, mouth rinsing BCAA or CHO does not improve cycle time trial lasting approximately 30 min when performed after 30 min steady-state exercise.

http://lib.dr.iastate.edu/cgi/viewco...66&context=etd

[jpfaherty]

Who "mouth rinsing" their intra-workout????



"Mouth rinsing with branched-chain amino acids and carbohydrates on steady-state metabolism, exercise performance, and the endocrine responses to exercise"

Previous research suggests that mouth rinsing carbohydrates (CHO) improves exercise performance. The mechanisms for the improvement are not yet known, but may involve maintenance of insulin concentrations during exercise or attenuation of centrally-mediated fatigue from putative, caloric-responsive receptors in the oral cavity. The purpose of this study was to determine the effects of mouth rinsing branched-chain amino acids (BCAA) or CHO on cycle time trial performance, blood markers of central fatigue (prolactin), plasma insulin, glucose, and lactate concentrations, substrate oxidation during steady-state exercise, and the subjective exercise experience. Ten healthy, endurance-trained adult males (23.5 y 3.8 y, 74.0 y 9.0 kg, 180.5 y 5.4 cm, 57.9 y 6.9 ml/kg/min VO2 peak) volunteered for the study. Participants exercised at 65% Wattmax for 30 min then completed a time trial equivalent to 30 min cycling at 75% Wattmax. Participants rinsed the mouth with 6% glucose (CHO), 6% branched-chain amino acids (BCAA), or water (PLA) for 10 s at the start and after every 10 min during the steady-state exercise and cycle time trial. Treatment did not affect heart rate, ratings of perceived exertion, affect, arousal, plasma glucose and lactate concentrations, and substrate oxidation during steady-state exercise and a cycle time trial. Furthermore, mouth rinsing BCAA or CHO did not affect plasma insulin or prolactin concentrations during steady-state exercise or a cycle time trial. Finally, mouth rinsing BCAA or CHO did not affect cycle time trial performance after steady-state exercise. In conclusion, mouth rinsing BCAA or CHO does not improve cycle time trial lasting approximately 30 min when performed after 30 min steady-state exercise.

http://lib.dr.iastate.edu/cgi/viewco...66&context=etd

Random but good read!

[NaturalPursuit]

[NaturalPursuit]

Random but good read!

Haha thats exactly why I posted it

[IK9]

Nice videos. Enjoyed watching the speed pulls