IB91 training journal

[InsaneBody91]

july 25th 2007
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back and biceps
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deadlift 10x60 12x50 10x95 7x100
wide grip pulldown 10x30 12x60 10x60 5x75
dumbbell rows 10x15s 12x31s 9x36s 7x36s
dumbbell curls 7x15s 10x20s 10x20s 8x20s
hammers 6x15s 8x20s 8x20s 6x20s
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this workout was great, i had tones of energy left over after i did this one
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30 minutes of cardio on treadmill at 3.5 mph

[InsaneBody91]

100 situps
50 pushups on knees
50 body weight squats (2morrow's leg day so i took it easy)
ran 1 mile in 12:05
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in the evening
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20 minutes of weighted jumprope

[InsaneBody91]

WEAK LEG DAY
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today i started my monthly and i am very weak, sick at my stomach, having hot flashes, goin through hell basically... damn that rag
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squats 7x44 6x78 6x88 6x88
leg ext. 12x62 12x62 12x62 12x62
leg curls 6x62 6x62 6x62
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no cardio today
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i also cheated on my diet and i feel awful and i'm lookin forward to tomorrows workout and getting everything back on track

[InsaneBody91]

day 1 (my 1st serious workout) July 28 2007

morning cardio
25 minutes on empty stomach
{treadmill- medium intensity}

shoulders
military press 10x20 10x44 6x49 4x49
side raise 15x15s 12x20s 12x20s 12x20s
dumbbell press 10x20s 4x25s 3x25s 8x20s
front raise 12x15s 12x15s 12x15s
supersets
front raise 12x15s 12x15s 12x15s
side raise 12x15s 12x15s 12x15s

notes- this shoulder workout was one of the best i have ever had. my shoulders were burning like fire after i did the supersets. my traps got a great workout and i didnt even need to do shrugs which was kind of a surprise.

[Richie_Awesome]

Originally Posted by InsaneBody91

day 1 (my 1st serious workout) July 28 2007

morning cardio
25 minutes on empty stomach
{treadmill- medium intensity}

shoulders
military press 10x20 10x44 6x49 4x49
side raise 15x15s 12x20s 12x20s 12x20s
dumbbell press 10x20s 4x25s 3x25s 8x20s
front raise 12x15s 12x15s 12x15s
supersets
front raise 12x15s 12x15s 12x15s
side raise 12x15s 12x15s 12x15s

notes- this shoulder workout was one of the best i have ever had. my shoulders were burning like fire after i did the supersets. my traps got a great workout and i didnt even need to do shrugs which was kind of a surprise.

Saw your journal when I was on your profile returning a comment.

Dang, that's one hell of a shoulder workout! Good job Insane!

Take care, subscribed.

[InsaneBody91]

Day 2 July 29 2007

morning cardio
30 minutes on empty stomach
{treadmill- moderate intensity}

chest

incline barbell 10x40 12x49 10x54 8x54
incline flye 15x15s 12x20s 12x20s 10x20s
dumbbell bench 13x25s 9x25s 8x25s 6x25s
machine flye 12x30 12x45 11x45 10x45

supersets

dumbbell press 6x20s 6x20s 12x15s
dumbbell flyes 6x20s 6x20s 12x15s

[toddmclain02]

saw your progress pics... Your looking amazing, good work!

[InsaneBody91]

reps to todd! thanks
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day 3 july 30th 2007

morning cardio
25 minutes on empty stomach
[treadmill]
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today was ok and it gave me time to recover so tomorrow i cant wait til tomorrows workout
i dont kno what im gonna do but i have plan it and so far all my workouts have kicked my a$$

[Richie_Awesome]

Originally Posted by InsaneBody91

reps to todd! thanks
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day 3 july 30th 2007

morning cardio
25 minutes on empty stomach
[treadmill]
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today was ok and it gave me time to recover so tomorrow i cant wait til tomorrows workout
i dont kno what im gonna do but i have plan it and so far all my workouts have kicked my a$$

Any specific reason why you are doing fasted cardio?

[InsaneBody91]

Originally Posted by Richie_Awesome

Any specific reason why you are doing fasted cardio?

i have always heard that doing this way is more helpful in burning fat
i kno it dont save much muscle thou
if anyone has any suggestions any better ideas i would appreciate them

>>> reps to richie awsome for caring <<<

[InsaneBody91]

Day 4 July 31 2007

Morning workout
100 sittups
10 minutes weighted jumprope
[on empty stomach]

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biceps
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ez bar curl 12x36 13x46 12x46 9x51
reverse ez bar curls 10x41 8x41 8x41 6x41
hammers 12x15s 10x 20s 10x20s 8x20s
supersets
ez bar curls 6x41 6x41
reverse curl 6x41 6x41
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triceps
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overhead ext. 12x20 6x30 12x25 12x25
skull crushers 15x25 15x30 15x30 15x30
kickbacks 10x15 8x15 6x15
supersets
overhead ext. 12x30 12x30
pressdown 12x30 12x30
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today went ok and i feel good. i would rate this workout a 3 if it was on a scale between 1 and 5.
i could have hit it harder but i still made a huge amount of progress

[Mrs_Muscles]

Good progress! Starting the journal is a great way to keep it going and get great feedback too. I always say I'll do it eventually.

On the fasted cardio... I'm assuming your doing the cardio upon waking and then re-fueling afterwords?

[Richie_Awesome]

http://forum.bodybuilding.com/showthread.php?t=747976

FALSE HOPES FOR FASTED CARDIO

The bandwagon is lead by blind horses

Many trainees pigeonhole weight training as an activity exclusively for building muscle, and cardio exclusively for burning fat. On the contrary, weight training can yield very similar results to cardio of similar intensity when 24-hr energy expenditure and macronutrient oxidation is measured [14]. The obvious advantage of weight training is the higher potential for lean mass and strength gains. In the bodybuilding context, cardio should be viewed as merely an adjunctive training mode to further energy expenditure and cross-complement the adaptations specific to weight training. As far as cardio being absolutely necessary for cardiovascular health, well, that depends upon the overall volume and magnitude of your weight training - another topic for another time.

Chaos theory strikes again

On the surface, it seems logical to separate carbs from cardio if you want a maximal degree of fat oxidation to occur during training. But, there’s the underlying mistake - focusing on stored fuel usage during training instead of focusing on optimally partitioning exogenous fuel for maximal lipolytic effect around the clock. Put another way, it’s a better objective to coincide your carb intake with your day’s thermic peaks, where insulin sensitivity & lean tissue reception to carbs is highest. For some reason, this logic is not easily accepted, nor understood. As we know, human physiology doesn’t always cooperate with logic or popular opinion, so let’s scrutinize the science behind the claims.


LET THE RESEARCH SPEAK

Carbohydrate ingestion during low-intensity exercise reduces fat oxidation

As far as 3 decades back, Ahlborg’s team observed that carb ingestion during low-intensity exercise (25-45% VO2 max) reduced fat oxidation compared to fasted levels [15]. More recently, De Glisezinski’s team observed similar results in trained men at 50% VO2 max [16]. Efforts to determine the mechanism behind this phenomenon have been made. Coyle’s team observed that at 50% VO2 max, carbohydrate availability can directly regulate fat oxidation by coordinating hyperinsulinemia to inhibit long-chain fatty acid transport into mitochondria [17].

Carbohydrate’s effect on fat oxidation during moderate-intensity exercise depends on conditioning level

Civitarese’s team found glucose ingestion during exercise to blunt lipolysis via decreasing the gene expression involved in fat oxidation in untrained men [18]. Wallis’ team saw suppressed fat oxidation in moderately trained men & women when glucose was ingested during exercise [19].

In contrast to the above trials on beginning and intermediate trainees, Coyle’s team repeatedly showed that carb ingestion during moderate-intensity (65-75% VO2 max) does not reduce fat oxidation during the first 120 min of exercise in trained men [20,21]. Interestingly, the intensity margin proximal to where fat oxidation is highest was unaffected by carb ingestion, and remained so for the first 2 hours of exercise.

Horowitz’ team examined the effect of a during-training solution of high-glycemic carbs on moderately trained men undergoing either low intensity exercise (25% VO2 max) or high-moderate intensity (68% VO2 max) [22]. Similar results to Coyle’s work were seen. Subjects completed a 2-hr cycling bout, and ingested the carb solution at 30, 60, and 90 minutes in. In the low-intensity treatment, fat oxidation was not reduced below fasted-state control group’s levels until 80-90 min of exercise. In the 68% group, no difference in fat oxidation was seen whether subjects were fasted or fed throughout the trial.

Further supporting the evidence in favor of fed cardio in trained men, Febbraio’s team investigated the effects of carb ingestion pre & during training in easily one of the best-designed trials on this topic [23]. Subjects exercised for 2 hrs at an intensity level of 63% VO2 max, which is now known as the point of maximal fat oxidation during exercise [1]. Result? Pre & during-training carbs increased performance - and there was no difference in total fat oxidation between the fasted and fed subjects. Despite the elevated insulin levels in the carb-fueled groups, there was no difference in fat availability or fat utilization.

Summing up the research findings

• At low intensities (25-50% VO2 max), carbs during exercise reduce fat oxidation compared to fasted trainees.
• At moderate intensities (63-68% VO2 max) carbs during exercise may reduce fat oxidation in untrained subjects, but do not reduce fat oxidation in trained subjects for at least the first 80-120 minutes of exercise.
• Carbohydrate during exercise spares liver glycogen, which is among the most critical factors for anticatabolism during hypocaloric & other conditions of metabolic stress. This protective hepatic effect is absent in fasted cardio.
• At the established intensity level of peak fat oxidation (~63% VO2 max), carbohydrate increases performance without any suppression of fat oxidation in trained subjects.

Fasted cardio is not better for fat loss. In fact, evidence suggests fasted may be worse for your metabolism.

Actually, though, I'd say the best time to do cardio is when you can.

[InsaneBody91]

Originally Posted by Mrs_Muscles

Good progress! Starting the journal is a great way to keep it going and get great feedback too. I always say I'll do it eventually.

On the fasted cardio... I'm assuming your doing the cardio upon waking and then re-fueling afterwords?

YES! i am most definatly refueling and thanks for the support on the journal

[InsaneBody91]

Day 5 August 1 2007
no cardio
no weights

[InsaneBody91]

August 2 2007

barbell bench press 12x40 4x80 12x60 10x60
incline dumbbell press 12x20s 10x25s 8x25s 8x25s
pressdown 12x30 12x30 12x30
skull crushers 10x36 10x36 10x36
atg squat 12x40 12x40 12x40 (these i really did slow and focused on quality not quantity)
leg ext. 10x45 10x45 10x45 8x45
leg curls 15x42 15x42 15x42 13x42
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jumprope (after weights)
10 minutes high intinsity

[InsaneBody91]

August 3 2007


5 minute warmup on jumprope

circuit 3 times with 12 reps each (except situps which was 25 reps)

lat raises
flyes
lunges
situps
dumbell curls
dumbell skulls
romanian deadlift
bent over dumbbell row

10 minutes jumprope @ high intensity

total workout time: 30 minutes

[InsaneBody91]

August 4 2007

no weights
no cardio
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went school shopping so did more than 2 hours of walking

[Richie_Awesome]

All the pros do shopping as their cardio.