ANDRO'S 12 Week Ascent to the Gateway Naturals

[devo09]

Originally Posted by will-work4ANDRO

yes there is an anabolic response to occluded walking...as you noted i'm a big fan of the cross transfer effects of occlusion training...one of the most interesting studies i've ever seen was on occluded walking which resulted in significant hypertrophy in only 3 weeks

Was this study performed on un-trained individuals?

[Quelly]

Originally Posted by italianplaya30

Have u noticed a difference with occluded cardio thus far?

Originally Posted by will-work4ANDRO

yes there is an anabolic response to occluded walking...as you noted i'm a big fan of the cross transfer effects of occlusion training...one of the most interesting studies i've ever seen was on occluded walking which resulted in significant hypertrophy in only 3 weeks

45 days out

been very busy the past few days with school and when i'm not there i've been at the hospital with my Grandpa who had knee surgery today...it all went well and he's doing great...as for me, i have a lot of data to get crunched in the next couple of days...i have a deadline of Monday to submit an abstract, and due to some setbacks in our study...it's going to come down to the final hours

-5 x 40 second intervals on elliptical

Originally Posted by devo09

Was this study performed on un-trained individuals?

I am also curious about the details...and how you think occluded cardio should be implemented

[will-work4ANDRO]

Originally Posted by italianplaya30

Have u noticed a difference with occluded cardio thus far?

i've been doing it for quite some time...i honestly really do feel it has helped me...occluded cardio is done at a low intensity so it allows you to do it at a high frequency

Originally Posted by dogg74

Hold tight J.
Hope Grand-pa Feels Grand as well

thanks Dogg...appreciate it man

Originally Posted by devo09

Was this study performed on un-trained individuals?

yes it was...which makes it even more impressive to me...as hypertrophy doesn't typically occur in 3 weeks in those just beginning. it was also compared against a control which didn't receive hypertrophy from the walking

Originally Posted by Quelly

I am also curious about the details...and how you think occluded cardio should be implemented

they basically had people walk for 5 2 minute bouts, with 1 rest in between each bout...the treadmill was at about 1.8 mph and they did this twice a day, 6 days a week...this resulted in significant hypertrophy over control...i think occluded cardio can be used almost as often as you would want to do it...the thing to keep in mind is to keep it at slow speeds...i do mine at 3 mph and slowly just increase the grade if i feel i need to...i've been asked before about the comparison of HIIT and occlusion...so i'm just going to copy that conversation over here as well...

i believe they compliment each other well...the pro's of doing occluded cardio is that it appears that you can do it at a very high frequency and still receive positive adaptations...that one study they did it twice a day/6 days a week, and it resulted in significant hypertrophy within 3 weeks...obviously you can't do sprints that often or with that high of frequency without having some overtraining...i also don't get that much DOMS with occluded cardio whereas i definitely do with HIIT....i did switch from occluded cardio to just strictly HIIT during my prep as i thought it would help me more than occluded cardio would, as far as burning a massive amount of calories in a short amount of time....i would say this though, i believe occluded cardio is ideal to finish workouts for the benefit of possibly increasing the hypertrophic response, especially on light days in the gym (goes to the cross transfer effect...occluded cardio for upperbody by occluding lower body)....i also know that occluded cardio seems to elevate EE over non-occluded cardio...and i could be wrong but i've never seen a study show hypertrophy in 3 weeks with HIIT...bottom line, i love them both...so i use them both.... HIIT + Occlusion= CHAMPION


hope this kind of answered what you were looking for Eric...the fact that occlusion has really started to take off puts a smile on my face...in 10-15 years, i believe it will be widely used.

[will-work4ANDRO]

44 days out

today i felt pretty good...a little rundown from everything with school...but everything is still on the up and up...gotta make the next week count as next thursday-saturday i'm going to be out of town at a conference, so my training those days will be up in the air

Speed Bench-
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

CGBP-
185 x 10
200 x 10

T-Bar Row-
4 plates + 25 x 8
4 plates + 35 x 8
4 plates + 35 x 6

Rack Chins-
70 x 8
60 x 8
60 x 8

Cable Pullovers-
50 x 15
50 x 15

Machine Press-
290 x 7
270 x 8
270 x 5

EZ Bar Curl-
120 x 8
125 x 8
125 x 8

Overhead Rope Extensions-
60 x 12
65 x 8
65 x 8

-21 minutes occluded cardio @ 3.0 mph 3% grade

[will-work4ANDRO]

43 days out

worked out early today because i have some data to take care of this afternoon...tomorrow i have to go to St. Louis for some more school stuff and i plan on spending the night out with some of my friends who live up there...we're going to some haunted mansion party...should be a good time...the photo below is a photo of the most odd food order i've ever seen at a sports bar...we got done at the lab late last night so i asked Abhishek if he wanted to go get something to eat and catch the end of the game...lol and this is what he ordered...broccoli, potato salad, and chips...you should have seen the look the waitress gave us



Suspended Squats (Power)-
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2
125 x 2

Static Plyo Jumps-
20 jumps

Leg Extensions-
210 x 15
210 x 15
210 x 10

Good Mornings-
170 x 10
175 x 10
185 x 10

Pullthroughs-
100 x 10
110 x 10
110 x 10

Standing Calves-
195 x 10
195 x 10
195 x 10

Seated Calves-
100 x 15
110 x 15
110 x 12

-21 minutes occluded cardio @ 3.0 mph 3% grade

[JENerator]

I usually think of Good Mornings as a back exercise...how are you likin' these for your hammies?

Hope the haunted mansion thing was fun!

[will-work4ANDRO]

Originally Posted by JENerator

I usually think of Good Mornings as a back exercise...how are you likin' these for your hammies?

Hope the haunted mansion thing was fun!

i love them for hamstrings...just focus on pushing your butt as far out as possible...feels awesome


41 days out

i did HIIT cardio today because i was out of town yesterday...last night was an absolute blast...here are some photos

-10 x 20 second sprints on recumbent bike

[will-work4ANDRO]

40 days out

i am busy as hell...and i LOVE it...research seems to be going well as we just started the newest study a week or so ago...i just finished proof reading our abstract that HAS to be submitted by midnight for the national conference this summer....also got word that a paper i worked on with Gabe and Jacob got published ahead of press today...so that's exciting stuff...today went very well and my strength has continued to climb...like i said previously, i'm not sure if i'll be training thu-sat since i'll be out of town at a conference...i'll have to play it by ear

http://www.thieme-connect.com/ejourn...s-0029-1239499

CGBP (with a pause)-
115 x 8
115 x 8
135 x 4
175 x 4
200 x 3
225 x 3
235 x 2
235 x 2

Pendelay Row-
215 x 8
215 x 8
215 x 8

DB Row-
110 x 8
120 x 8
120 x 8

Machine Shoulder Press-
290 x 5
295 x 5

EZ Bar Curl-
135 x 6
135 x 6

Dips-
40 x 6
45 x 6
50 x 6

-21 minutes occluded cardio @3.0 mph 3% grade

[will-work4ANDRO]

39 days out

i felt awesome at the gym today...2 weeks ago i deadlifted 425 once...today i did defecit deads with 435 for 3...Layneside is in full effect...i can't wait for this meet...i also got my abstract submitted so cross your fingers that it gets accepted

Defecit Deads-
135 x 8
185 x 4
225 x 4
275 x 3
315 x 3
365 x 3
405 x 3
425 x 3
435 x 3

GHR-
BW x 5
BW x 5
BW x 5
BW x 5

Leg Extensions-
255 x 8
270 x 8

Standing Calves-
225 x 6
240 x 6
240 x 6

Seated Calves-
140 x 6
140 x 6

-21 minutes occluded cardio @ 3.0mph 3% grade

[Quelly]

fingers=crossed
deads=
halloween=sick!

[will-work4ANDRO]

Originally Posted by Quelly

fingers=crossed
deads=
halloween=sick!

thanks bro...i was very surprised with the defecit deads...especially since i had never done them before

38 days out

worked out early today because i didn't have to teach this morning...due to scheduling and the conference the next few days, we gave the students the day off...i got a lot of important stuff to get done before class tonight...primarily buying chicken...as in around 30 pounds of it

-20 x 10 second intervals on elliptical

[JENerator]

Sweet progress on deads!!

And 30 lbs of chicken, what's that get you thru? lunch?

[will-work4ANDRO]

Originally Posted by JENerator

Sweet progress on deads!!

And 30 lbs of chicken, what's that get you thru? lunch?

at least a few weeks maybe...lol


Well i got back late last night from our regional ACSM conference/Football game...i had a blast while i was gone but i returned to my campus that has ZERO power...so all of our subjects have to be rescheduled and now everything is jacked up...the whole experience was awesome, saw a few good lectures and had a blast hanging out with my professors and some fellow students...the conference was Thu/Fri but Dr. Collins, Dr. Barnes and myself stayed for the MU football game yesterday...although they lost the atmosphere was just amazing. i've included a few pics...oh yeah...the gym at the hotel was really pretty solid and had a lot of stuff from machines to 100 pound dumbbells...so i did get a few decent workouts in...Friday night we were working out when the Baylor football team came to town...they stayed in our hotel and when they were walking by the gym i was doing occluded cardio...lol..they were all pointing at me like they had never seen anything like that in there life...they probably thought i was an idiot wearing knee wraps around my upper thigh

11-5-09
37 days out

-light upper body workout
-21 minutes occluded cardio at 3 mph 3% grade

11-6-09
36 days out

-light lower body workout
-21 minutes occluded cardio at 3 mph 3% grade

11-7-09
35 days out

-30 minutes elliptical





Doc Collins and Dr. Barnes

[JENerator]

Originally Posted by will-work4ANDRO

...Friday night we were working out when the Baylor football team came to town...they stayed in our hotel and when they were walking by the gym i was doing occluded cardio...lol..they were all pointing at me like they had never seen anything like that in there life...they probably thought i was an idiot wearing knee wraps around my upper thigh

^ LMAO! J, you're so right, I bet you were "this crazy guy you won't believe we saw at the gym today" to all of them! Honestly, if I didn't know what was up with it, I'd probably give you some odd looks too... cause it is a bit strange looking, esp doing cardio.

Sounds like you had a good time! Welcome back

[Quelly]

so do you do cardio everday pretty much jeremy?

[will-work4ANDRO]

Originally Posted by JENerator

^ LMAO! J, you're so right, I bet you were "this crazy guy you won't believe we saw at the gym today" to all of them! Honestly, if I didn't know what was up with it, I'd probably give you some odd looks too... cause it is a bit strange looking, esp doing cardio.

Sounds like you had a good time! Welcome back

lol...thanks Jen and i completely agree with you...people watch me do it and think

1)i'm a psychopath
2)i'm a dumbass who doesn't know how to use knee wraps
3)i have a severe injury which requires me to use them

one of those might be true, lol

Originally Posted by Quelly

so do you do cardio everday pretty much jeremy?

yeah pretty well...occluded cardio 4x week and HIIT 2x week


Day 100
33 days out from STRENGTH TIME

today was another busy but solid day...i felt very strong in the gym despite all of the traveling i've been doing...last time i did floor press i did 245 for 1...today i got it for 250 x 2...very happy with that progression...today in the lab was busy because we had to move everybody from yesterday to today, along with those already scheduled, due to the power outage...got everybody done and even recruited 2 more subjects, possibly 3...so life is good

BB Floor Press-
95 x 12
135 x 6
165 x 3
195 x 3
225 x 3
250 x 2

Machine Row-
160 x 8
180 x 8
180 x 8

Pendelay Row-
225 x 5
225 x 5
225 x 5

DB Press-
90's x 5
90's x 4

DB Curl-
60's x 8
65's x 6

JM Press-
135 x 8
145 x 8
155 x 8

-21 minutes occluded cardio @ 3.0 mph 4% grade

[JENerator]

Originally Posted by will-work4ANDRO

lol...thanks Jen and i completely agree with you...people watch me do it and think

1)i'm a psychopath
2)i'm a dumbass who doesn't know how to use knee wraps
3)i have a severe injury which requires me to use them

one of those might be true, lol

LOL I think you should put another knee wrap around your head and just let them guess between #1-3...hehe...maybe start mumbling to yourself as you walk, too.

Your strength is really bouncing back nicely! I've tried the DB floor presses, but BB floor presses?? Sounds interesting in getting set-up to start...which leads me to the thought that we need to see more VIDS in here!

[will-work4ANDRO]

Originally Posted by JENerator

LOL I think you should put another knee wrap around your head and just let them guess between #1-3...hehe...maybe start mumbling to yourself as you walk, too.

Your strength is really bouncing back nicely! I've tried the DB floor presses, but BB floor presses?? Sounds interesting in getting set-up to start...which leads me to the thought that we need to see more VIDS in here!

lol...BB floor press is awesome...i do them in the power rack. as for videos...i might have another one up in the next month or so...or i might just wait till the meet...gotta get a bit stronger first

32 days out

today went very well...did hack squats for the first time in quite some time and i was happy with the weight i was able to move...i'm getting more and more excited about this meet everyday...TEAM NORTON baby

Hack Squat-
135 x 12
225 x 6
315 x 3
405 x 3
500 x 2
500 x 1
500 x 1

Goodmornings-
205 x 5
225 x 3
225 x 3
235 x 3

Leg Extensions-
270 x 8
270 x 8

Standing Calves-
240 x 6
240 x 6
240 x 6

Seated Calves-
140 x 8
140 x 8

-21 minutes occluded cardio @ 3.0 mph 4% grade

[will-work4ANDRO]

31 days out

got to school this morning at 7:30 am and left school for the day at 9:30pm...what a day

-10 x 20 second intervals on recumbent bike

[will-work4ANDRO]

my little champion rocking the Abcbodybuilding.com cap

[Quelly]

your son?

[FATHER FLEX]

J is versed in the "tio-hood." Meaning he gets to spoil him, and then return him to the parents.

[will-work4ANDRO]

Originally Posted by Quelly

your son?

not my son...he's my nephew...but i love him like my own

Originally Posted by FATHER FLEX

J is versed in the "tio-hood." Meaning he gets to spoil him, and then return him to the parents.

i don't spoil him too much...i'm molding him to be a monster

30 days out

today i filled out the entry form to the meet and mailed it off...i am so ready for this...as for school...it looks like i'm going to have a full afternoon of data collection...i'm pumped for it...also...i heard somebody say they want to be 'like" somebody...screw that, i hate similes...i believe you shouldn't be "like" somebody...you should be somebody

Speed Bench-
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Dips-
45 x 10
45 x 10

Seated Row-
210 x 8
225 x 8
225 x 8

CG Pulldowns-
195 x 8
195 x 8
195 x 8

DB Pullovers-
60 x 15
75 x 10

Cable Laterals-
8 x 12
8 x 12
8 x 8

DB Curl-
50's x 10
50's x 10
50's x 10

Skullcrushers-
115 x 8
115 x 8
115 x 8

-21 minutes occluded cardio @ 3.0 mph 4% grade

[Quelly]

Originally Posted by FATHER FLEX

J is versed in the "tio-hood." Meaning he gets to spoil him, and then return him to the parents.

now i'm jealous of all you tios running around...I want one! lol

[devinh]

Hey J, care to share with us what you plan on as your lifts at this meet? Total or anything. I haven't seen you post it, or if I did I don't remember what they were.
And I agree with the wanting to be 'like' someone. When I used to play basketball, everyone wanted to be like Mike (Jordan of course). He is my favorite athlete of all time, but I never wanted to be like him, I wanted to be me, so I know how you feel about that.

[JENerator]

Originally Posted by will-work4ANDRO

...i heard somebody say they want to be 'like" somebody...screw that, i hate similes...i believe you shouldn't be "like" somebody...you should be somebody

^Damn straight, J!

[will-work4ANDRO]

Originally Posted by Quelly

now i'm jealous of all you tios running around...I want one! lol

lol...now don't go stealing kids...lol

Originally Posted by devinh

Hey J, care to share with us what you plan on as your lifts at this meet? Total or anything. I haven't seen you post it, or if I did I don't remember what they were.
And I agree with the wanting to be 'like' someone. When I used to play basketball, everyone wanted to be like Mike (Jordan of course). He is my favorite athlete of all time, but I never wanted to be like him, I wanted to be me, so I know how you feel about that.

i'm not sure what i'm going to start with at this point...my opening lifts will definitely be something that i can get on my worst possible day...considering i've never done a meet before and i'm still only 100 days post contest...i'll start conservative and go by how i feel...i want to total at least 1100. i don't know if that's good or not compared to others, but i think i'd be happy with it for my first meet.

29 days out

went in and killed it this morning...absolutely felt the strongest i've felt in a while...i'm very tired from all the time at school but it hasn't affected me at all in the gym...the only way is all the way

Speed Squat-
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2

Plyo Jumps-
BW x 20

Leg Extensions-
210 x 15
210 x 12
210 x 12

RDL-
330 x 10
340 x 10
350 x 8

Cable Pullthroughs-
110 x 10
110 x 10
125 x 8

Standing Calves-
195 x 12
195 x 12
195 x 10

Seated Calves-
145 x 6
145 x 6
145 x 6

-21 minutes occluded cardio @ 3.0 mph 4% grade

Originally Posted by JENerator

^Damn straight, J!

[will-work4ANDRO]

28 days out

cardio this morning...now it's time to work on writing the paper for the last study...then an afternoon of football i think...did the stair stepper for the first time in a while...and yes it still sucks

-10 x 20 second sprints on stair stepper

[will-work4ANDRO]

We have long traveled these separate paths.
Our own quests to the meaning of life.
Low or high all roads end.
The only importance is what you have left behind.
What do you have to show?
Did you take advantage of being alive?
We cannot control the future of the world if we cannot control ourselves.
Free minds spark the fire of progress, birth of an uprising.
The power within each and all of you is the power of change.
The power to take control.
Here we are old friend.
Face to face in me I find you, my biggest adversary.
The clock is wearing down.
Arrangements wearing thin.
Masks decompose forcing shadows to the light expose the truth if you have nothing to hide.
To my enemies, you stand for everything I live to crush.
My reflection manifests in flesh and bone.
De-winged, ripped down from the ****ing sky.
Dragged to dark where the angels dare not tread.
I'll see you on the battlefield.

-Winds of Plague-

[will-work4ANDRO]

27 days out baby...27 more long damn days...i can't wait for you Dec 12th...u can't get here fast enough

today was an off day from the gym...spent most of the afternoon in the lab dominating...this study should be done by the end of December...OCCLUSION for the win