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

[NaturalPursuit]

6. LEGS AUTO-REGULATION

LETS WORK. I VOW THE NEXT TIME I STEP ON STAGE NO ONE WILL COME CLOSE TO MY AMOUNT OF LEG DEVELOPMENT!!! WANNA KNOW WHY? BECAUSE NOBODY CAN F@$KIN DO THIS!!! YOU COULDT DO WHAT I DO!!!

***ACCLIMATION WORK***

Laying Leg Curls: 3 sets of 20 reps
75 x 20
75 x 20
75 x 20

Close Stance Leg Extensions: 3 sets of 20 reps
75 x 20
75 x 20
75 x 20

BLOOD VOLUME HIGH. NOW WE BURN.

***COMPOUNDS***

High Bar Back Squats (Quad Active ROM, slow eccentric, explosive concentric):
Potentiating Pyramid sets working up to a heavy single/double/triple
Bar x 6
135 x 6
225 x 3
315 x 3
405 x 1
455 x 1
495 x 1
555 x 1
AMRAPS
12-20 reps: 405 x 14
1-5 mins (CTUT): 225 x 2m

LIKE THAT SH*T!?!?!? BIG RAMY F@)KING QUADS!!!

Close Stance Hack Squats (Quad, Glute, Hamstring Active ROM): 4 sets utilizing a 4:0:2:0 tempo
8-10 reps
3 pps x 8
3 pps x 8
12-15 reps
2 pps x 12
2 pps x 12

HARDER!!! SQUEEZE F@$KING HARDER!!!

Modified K Style Muscle Round BFR Close Stance Quad Sweep Smith Machine Squats: 3 sets of 4-8 reps per
315 x 4
15-30s break
315 x 4
15-30s break
315 x 4

Smith Machine Glute Thrusts: 3 sets of 30-50 reps
225 x 30
225 x 30
225 x 30

MORE PAIN! MORE GROWTH!

DB SLDL(utilizing a 4:0:2:0 tempo): 3 sets
8-12 reps: 115's x 8
15-20 reps: 100's x
20+ reps: 80's x 36

***GLUTE/ADDUCTOR METABOLIC & CELL SWELLING WORK***

Adductor: Potentiating Pyramid sets until unable to do 12 reps
30 x 12
45 x 12
60 x 12
75 x 12
90 x 12
105 x 11

YOU HAVE TO GROW!!!

Abductor: GLUTES to failure
30-200 reps
Stack + 5 x 40
Stack + 5 x 40
Stack + 5 x 40
NOS sets
#1. Stack + 30 x 15 dropped
Stack + 5 x 18 dropped
Stack x 20 dropped
120 x 20
#2. Stack + 30 x 15 dropped
Stack + 5 x 18 dropped
Stack x 20 dropped
120 x 20

IF YOU DO THIS YOUR BODY HAS NO CHOICE BUT TO GROW!!!

Standing Single Leg Reverse Glute Raise:
3 sets of 12-20 reps per
17.5 x 20 20
17.5 x 20 20
17.5 x 20 20
Pyramid up until unable to do 6 reps (1 full leg at a time)
22.5 x 6
27.5 x 6
32.5 x 6
37.5 x 5

I REFUSE TO LOSE!

***HAMSTRING METABOLIC & CELL SWELLING WORK***

Laying Leg Curls in hip extension: 3 sets of 6-10 paused reps
80 x 6
80 x 6
80 x 6

Seated Leg Curls: 3 sets of 100-200 pump reps
90 x 100
90 x 100
90 x 100

IM THE F@$KING CONQUEROR!!!

***QUAD METABOLIC & CELL SWELLING WORK***

Close Stance Leg Extensions: 3 sets of 6-10 paused reps
170 x 10
170 x 10
170 x 10

Close Stance Leg Press: 3 sets of 100-200 pump reps
12 plates x 100
12 plates x 100
12 plates x 100

IF YOU PUSH YOURSELF THIS HARD EVERY F@$KING DAY, YOU HAVE NO CHOICE BUT TO GROW

Postworkout Cooldown
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session
Sequential Compression Device
Inversion Table

[NaturalPursuit]

Cyclical Dieting To Help with Loose Skin

I have a lot of clients that come from a history of being either overweight as a child or extremely obese as an adult. This typically results in loose skin being an issue. Although there are a variety of things you can do and supplement with to help with this, the biggest determining factor is going to be staying leaner year round and don’t “ballooning” up every offseason just gaining a bunch of fat. For these types of clients I’ve had TREMENDOUS success by taking a cyclical dieting approach. All this means is that staying lean is your number 1 priority and typically results in a longer deficit than surplus. This obviously isn’t the “4 weeks deficit, 2 weeks surplus” approach but the general idea is the same. Your skin needs time to adjust to less volume. Obviously there are cases were only surgery can cure the issue but in the majority of people, you just need to be patient. This is a tremendous long time friend and client of mine who is currently reversing very slowly after a long cut (this dude works hard and follows the plan to the T! LOVE IT!)

During the reverse period you need to be EXTREMELY unbiased (as with many that have loose skin around their abdominal wall) and remember that is the FIRST place you will most likely store water and fat. The key is to be slow, methodical, and be in a smart surplus for as long as possible before pulling back down. Your looking more for body composition changes than scale weight. Overall, if your something with a lot of loose skin, a cyclical dieting approach may be the smartest move to make until your skin returns to normal.

[Andresthetic1]

Had some good reads ITT, lol sad i didint find this 1 earlier.. how comes there like no1 replying ITT at all OP?

[NaturalPursuit]

Had some good reads ITT, lol sad i didint find this 1 earlier.. how comes there like no1 replying ITT at all OP?

Welcome in dude! People did in the beginning but I post SO much everyday I understand why people stop commenting haha

[NaturalPursuit]

Newer client and tremendous guy that came to me about 2ish weeks ago. Right off the bat I wanted to lose some unnecessary body fat while slowly adding lean tissue. This is another guy that responded TREMENDOUSLY to the training and nutritional adjustments and has recomped SIGNIFICANTLY in such a short time period! This guy puts in the work and it SHOWS!!!

[NaturalPursuit]

Branched-chain amino acids, arginine, citrulline alleviate central fatigue after 3 simulated matches in taekwondo athletes: a randomized controlled trial

Background
The decline in cognitive performance has been shown after fatiguing exercise. Branched-chain amino acids (BCAA) have been suggested to alleviate exercise-induced central fatigue. Arginine and citrulline could remove the excess NH3 accumulation accompanied with BCAA supplementation by increasing nitric oxide biosynthesis and/or urea cycle. The purpose of this study is to investigate the effect of the combined supplementation of BCAA, arginine, and citrulline on central fatigue after three simulated matches in well-trained taekwondo athletes.

Methods
In a double-blind randomized cross-over design, 12 male taekwondo athletes performed two trials containing three simulated matches each. Each match contained three 2-min rounds of high-intensity intermittent exercise. At the end of the second match, two different supplementations were consumed. In the AA trial, the subjects ingested 0.17 g/kg BCAA, 0.05 g/kg arginine and 0.05 g/kg citrulline, while placebo was consumed in the PL trial. A validated taekwondo-specific reaction test battery was used to measure the cognitive performance after each match.

Results
The premotor reaction time in the three single-task tests and the reaction time in the secondary task in the dual-task test were maintained in the AA trial after three matches, while they were impaired in the PL trial, resulting in significantly better performance in the AA trial. These improvements in the AA trial coincided with significantly lower plasma free tryptophan/BCAA ratio, increased NOx concentrations, and similar NH3 concentrations.

Conclusions
This study suggested that the combined supplementation could alleviate the exercise-induced central fatigue in elite athletes.



http://jissn.biomedcentral.com/artic...970-016-0140-0

[NaturalPursuit]

OPERATION RAPID FAT BACKLOAD...success! If your peaking using a rapid backload approach (either fats or carbs), you should go to bed looked kinda ****ty, wake up tight but flat, then after your first meal fill out. The left picture was upon waking and the right picture was after his first meal. Bringing a full, dry, and tight package to the stage! Proud of your work brother!!!

Now its pictures every hour on the hour to make adjustments as needed!

[NaturalPursuit]

1. SHOULDERS & ABS AUTO-REGULATION
*ensure every week, top set is progressively overloaded then hit as many top sets as possible before performance drops

***Warm Up***
Abdominal Activation circuit: rope cable crunches (50 x 10) into hanging leg raises (BW x 10) for 3 rounds

PAP Movements

LETS MOVE SOME F@$KIN WEIGHT!!!

***DELTS - COMPOUNDS**
Seated Barbell Shoulder Press:
Potentiating sets until unable to get 6 reps
Bar x 6
95 x 6
135 x 6
185 x 6
185 x 6
185 x 4
AMRAP
135 x 26

THE WORK HAS JUST BEGUN!!!

DB laterals:
Potentiating sets until unable to hit 20 reps
20's x 20
25's x 20
30's x 20
35's x 20
40's x 20
45's x 20
50's x 20
55's x 20
60's x 20
65's x 8
65's x 6
AMRAP
50's x 30

GROW MOTHERF@$KER!!!

DB Rear Delt Flys:
Potentiating sets until unable to hit 20 reps
20's x 20
25's x 20
30's x 20
35's x 20
40's x 20
45's x 20
50's x 14
50's x 14
50's x 10
AMRAP
35's x 42

MORE REPS!!! MORE SETS!!!

Smith machine press: 3 sets of 8-12 reps to failure
185 x 8
185 x 8
185 x 8

BB Upright Rows. 3 sets of 8-12 reps to failure
185 x 12
185 x 12
185 x 12

BLOWING THESE DELTS UP!!!

***DELTS - ISOLATION***
Delt GIANT set: 3 total sets
A1. Reverse Pec Deck Rear Delt Flys (8-12 reps)
170 x 9
170 x 9
170 x 9
A2. Rope Facepulls (30-50 reps)
57.5 x 30
57.5 x 30
57.5 x 30
A3. DB Laterals (20-30 reps)
40's x 20
40's x 20
40's x 20

TRANSFORM INTO A F@$KIN ANIMAL!!!

Seated Machine Side Laterals ss Seated DB Presses: 2 sets to failure in any rep range
130 x 12 into 50's x 30
130 x 12 into 50's x 30

Modified K Style Muscle Rounds - Reverse Pec Deck Rear Delt Flys:
2 sets to failure in any rep range
#1. 170 x 4
5s break
170 x 4
5s break
170 x 4
5s break
170 x 4
5s break
170 x 4
5s break
170 x 4
#.2 170 x 4
5s break
170 x 4
5s break
170 x 4
5s break
170 x 4
5s break
170 x 4
5s break
170 x 4

BLEEDING ALL OVER THE IRON

EXTREME STRETCH - smith machine: 1 set of 30-45s
BW x 45s


***Daily Weak Point Cell Swelling Work***
A1. Machine laterals (110 x 150)
A2. High cable Rear Delts (10 x 100)
A3. Rope pressdowns (35 ps x 100)
A4. Preacher machine (95 x 100)
A5. High cable face pulls (35 x 100)

CANT STOP WONT STOP!!!

***ABS***
Ab GIANT set: 3 full sets to failure
A1. Cable crunches using favorite handle
57.5 x 15
57.5 x 15
57.5 x 15
A2. decline quick crunch
BW x 15
BW x 15
BW x 15
A3. Hanging Leg Raises
+20 x 10
+20 x 10
+20 x 10

THATS HOW YOU F@$KING FORCE GROWTH!!! EVERY GOD DAMN WORKOUT!!!

Postworkout Cooldown
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session
Sequential Compression Device
Inversion Table

[NaturalPursuit]

2. BACK AUTO-REGULATION
*ensure every week, top set is progressively overloaded then hit as many top sets as possible before performance drops

***Warm Up***
Abdominal Activation circuit: rope cable crunches (50 x 30) into hanging leg raises (BW x 30)

PAP Movements

IM DOING COMPOUNDS UNTIL I F&@KIN FAIL!!!

***BACK - COMPOUNDS***
Ultra Wide Grip Pullups:
Potentiating sets until unable to do 10 reps using forced partials (if needed to progress) before dropping in working sets
BW x 10
+25 x 10
+45 x 10
+70 x 10
+90 x 8
Drop into working sets of:
4-6 reps
+70 x 5
+70 x 5
8-12 reps
+55 x 11
+55 x 11
20+ reps
+35 x 20
+35 x 20
Timed (only focus on creating tension)
BW x 30s
BW x 30s

FEEL THIS F@$KING POWER!!!

Overhand BB Rows:
Potentiating sets until unable to hit 10 reps
135 x 20
225 x 10
315 x 10
405 x 10
455 x 8
Drop into working sets of:
4-6 reps
425 x 4
425 x 4
8-12 reps
365 x 8
365 x 8
20+ reps
315 x 20
315 x 20
Timed (only focus on creating tension)
135 x 40s
135 x 40s

RAW INTENSITY!!! NOBODY ELSE IS DOING THIS!!!

Wide Grip Pullups: sets of 8-12 paused reps
+10 x 8
+10 x 8
+10 x 8

T-Bar Rows: sets of 6-8 double paused reps
5 plates x 6
5 plates x 6
5 plates x 6

BRING IT ON!!!

Close Grip Pullups: sets of 6-8 double paused reps
BW x 6
BW x 6
BW x 6

Snatch Grip Rack Pulls (pulling from below the knee almost mid shin): Potentiating sets until unable to hit 8 reps
135 x 8
225 x 8
315 x 8
405 x 5

LATS FAILED...TIME TO PUMP SOME BLOOD!!!

***BACK - CELL EXPANSION***
Single arm straight bar pullover: 6 sets of 12-20 reps
35 x 12 12
35 x 12 12
35 x 12 12
35 x 12 12
35 x 12 12
35 x 12 12

EXTREME STRETCH: 1 set to failure
BW x 60s

FINISH THIS!!!

***Daily Weak Point Cell Swelling Work***
A1. Machine laterals (110 x 150)
A2. High cable Rear Delts (10 x 100)
A3. Rope pressdowns (35 ps x 100)
A4. Preacher machine (95 x 100)
A5. High cable face pulls (35 x 150)

TRY DOING AS MANY COMPOUND SETS AS I DO. THIS SH*T WILL TEAR YOU THE F@$K UP!!! FASTEST WAY TO GROW!!! EASIEST WAY TO SEE WHO THE MEN ARE AND WHO THE BOYS ARE!!! OUT GROW F@$KING EVERYONE!!!!

Postworkout Cooldown
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session
Sequential Compression Device
Inversion Table

[NaturalPursuit]

3. ARMS/ABS AUTO-REGULATION
*ensure every week, top set is progressively overloaded then hit as many top sets as possible before performance drops

***Warm Up***
Abdominal Activation circuit: rope cable crunches (50 x 30) into hanging leg raises (BW x 30)

PAP Movements

YOU KNOW MY GOAL. TAKE MYSELF TO TRUE FAILURE USING AS MANY COMPOUND MOVEMENTS AS POSSIBLE. OUT GROW!!!

***TRICEP COMPOUNDS***
CG Bench Press:
Potentiating sets until unable to hit 6-10 reps
Bar x 6
135 x 6
185 x 6
225 x 6
275 x 6
325 x 2
6-10 reps
275 x 8
275 x 6
12-20 reps
235 x 15
235 x 13
30+ reps
185 x 32
185 x 32

ENOUGH F@$KING SETS!?!?! HELL NO!!!

Tate Press: Potentiating warm
up sets
Warm up sets
Bar x 8
65 x 8
95 x 8
8-12 reps
115 x 8
115 x 8
115 x 8
15-20 pump reps
95 x 20
95 x 20
95 x 20

DEEP INSANE SKIN SPLITTING PUMP!!!

Single Arm DB Behind the Head Extensions: Potentiating warm
up sets
Warm up sets
20's x 8 8
8-12 reps
35's x 8 8
35's x 8 8
35's x 8 8
15-20 pump reps
25's x 20 20
25's x 20 20
25's x 20 20

CONTRACTIONS OUT OF THIS REALM OF POSSIBILITY!!!

***BICEP COMPOUNDS**
BB Curls:
Potentiating sets until unable to hit 10 reps
Bar x 10
65 x 10
85 x 10
105 x 10
145 x 4
6-10 reps
115 x 6
115 x 6
12-20 reps
95 x 20
95 x 20
30+ reps
65 x 40
65 x 40

WTF?!?!? UNSTOPPABLE ANIMAL!!!

DB Alt Supinatig Curls:
8-10 reps
45's x 8
45's x 8
45's x 8
12-20 pump reps
35's x 12 12
35's x 12 12
35's x 12 12

FAIL ON THESE CURLS!!! FAIL!!! FAIL!!! F&$KING DIE!!!

DB Alt Hammer Curls:
8-12 reps
80's x 8
80's x 8
80's x 8
15-20 pump reps
60's x 15
60's x 15
60's x 15

EXTREME STRETCHES: 1 set to failure
Smith Machine Bicep: BW x 30s
DB Tricep behind head: 70 x 30s

ARMS TOAST! TIME TO BLEED!

***Daily Weak Point Cell Swelling Work***
A1. Machine laterals (110 x 150)
A2. High cable Rear Delts (10 x 100)
A3. Rope pressdowns (35 ps x 100)
A4. Preacher machine (95 x 100)
A5. High cable face pulls (35 x 150)

***ABS***
Single Side cable crunch (arms out in front): 3 sets of 20-30 reps
25 x 25 25
25 x 25 25
25 x 25 25

THE END RESULT BURNS IN MY EYES!!!

Cable crunches using favorite bar: 3 sets
Double Drop sets (6-10 paused reps)
72.5 x 6 into 57.5 x 8
72.5 x 6 into 57.5 x 8
72.5 x 6 into 57.5 x 8

Weighted bosu ball hanging leg raises: 3 double drop sets
+15 x 8 into BW x 8
+15 x 8 into BW x 8
+15 x 8 into BW x 8

I DONT NEED FANCY SHOES OR NEW GYM SHARK F@$KING CLOTHES TO WEAR TO THE GYM. I WEAR OLD WORN OUT SWEAT PANTS AND LONG SHIRTS WITH HOLES IN THEM. UNDENIABLE PASSION. UNSTOPPABLE INTENSITY.

Postworkout Cooldown
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session
Sequential Compression Device
Inversion Table

[NaturalPursuit]

I am BEYOND HAPPY AND HONORED to have either bodybuilders, powerlifters, bikini, physique, classic bodybuilding, or figure competitors competing every weekend for the next few months! Prep is so damn exciting and fun for me as a coach it just really brings things to a new level...anyone that has a done a prep knows that at the end of it, not only have your grown as a person, but you've accomplished a goal that is sometimes years in the making. 2 great friends and powerlifters below that I HAVE to give a shout out too!

Ashley (left) is entering peak week and has already hit several PRs throughout her prep! She has overreaching properly and now its time to pull back and let the work show for itself!

Christ (right) is just beginning his powerlifting prep at 12 weeks out and he couldn't be in a better position! The simple fact that he is BEYOND through with his check ins, gets me training footage for mechanical analysis, AND listens to his body is going to make for a perfect prep!

Any coach out there that TRULY loves coaching and its their passion (not their job) knows that preps are some of the most fun times imaginable! I feel honored to say the least!

[NaturalPursuit]

Clinical evaluation of cissus quadrangularis and moringa oleifera and osteoseal as osteogenic agents in mandibular fracture.

BACKGROUND:
Ayurveda the ancient science of medicine describes various herb preparations that achieve the hastening of bone healing. Harjor showed clinical efficacy in the treatment of fractures.

OBJECTIVES:
The comparative evaluation of herbal agents as osteogenic agents in mandibular fractures.

STUDY DESIGN:
The patients were divided into four groups. Group 1: Osteoseal; Group 3: Harjor (Cissus quadrangularis); Group 2: Moringa (Moringa Oleifera); Group 4: Placebo.

RESULT AND CONCLUSION:
Pain, Swelling, Tenderness, Mobility reduction is maximum in Osteoseal group and minimum in Placebo. There was an increase in the serum calcium and phosphorus level at different follow-ups in each groups but there was a decrease in the placebo group. Ca, Ca+, Phosphrous increase was maximum in the group 1.


http://www.ncbi.nlm.nih.gov/pubmed/22639499

[NaturalPursuit]

[NaturalPursuit]

What Bloodwork Tests to Get Done

Something I love is how much more seriously competitors and coaches a like are taking their health and performance from a purely unbiased standpoint…that being BLOODWORK. Something that I get asked all the time is what specifically should the majority of people be testing? So I decided to post this very broad and generic outline of what tests I typically LIKE to see from clients. As with everything, some people need more and some people need less…this is merely a generic outline that will give you information to help you proceed accordingly.

1. Comprehensive Metabolic Panel including:
-A:G ratio; albumin, serum; alkaline phosphatase, serum; ALT (SGPT); AST (SGOT); bilirubin, total; BUN; BUN:creatinine ratio; calcium, serum; carbon dioxide, total; chloride, serum; creatinine, serum; globulin, total; glucose, serum; potassium, serum; protein, total, serum; sodium, serum; eGFR 
Creatine Kinase (CK), Total, serum

2. Testosterone, Free and Total Testosterone

3. Thyroid Profile with TSH

4. Lipid Profile including:
-Cholesterol, total; high-density lipoprotein (HDL) cholesterol; low-density lipoprotein (LDL) cholesterol (calculation); triglycerides; very low-density lipoprotein (VLDL) cholesterol (calculation).

5. Estradiol, Sensitive 


6. Insulin-Like Growth Factor I (IGF-I)

7.Complete Blood Count (CBC) with Differential including:
-(Hematocrit; hemoglobin; mean corpuscular volume (MCV); mean corpuscular hemoglobin (MCH); mean corpuscular hemoglobin concentration (MCHC); red cell distribution width (RDW); percentage and absolute differential counts; platelet count; red cell count; white blood cell count; immature granulocytes)

The easiest and most convenient way is to go and order a test from privatemdlabs and they actually have “bodybuilder” blood tests for males and females which I HIGHLY recommend! (Before you order from privatemdlabs look around online because theres always discount codes to help save you some money…no I don’t have one yet but should get one for the amount of bloodwork I have people do.)

[NaturalPursuit]

Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects.

OBJECTIVE:
To investigate the potential of acetic acid supplementation as a means of lowering the glycaemic index (GI) of a bread meal, and to evaluate the possible dose-response effect on postprandial glycaemia, insulinaemia and satiety.

SUBJECTS AND SETTING:
In all, 12 healthy volunteers participated and the tests were performed at Applied Nutrition and Food Chemistry, Lund University, Sweden.

INTERVENTION:
Three levels of vinegar (18, 23 and 28 mmol acetic acid) were served with a portion of white wheat bread containing 50 g available carbohydrates as breakfast in randomized order after an overnight fast. Bread served without vinegar was used as a reference meal. Blood samples were taken during 120 min for analysis of glucose and insulin. Satiety was measured with a subjective rating scale.

RESULTS:
A significant dose-response relation was seen at 30 min for blood glucose and serum insulin responses; the higher the acetic acid level, the lower the metabolic responses. Furthermore, the rating of satiety was directly related to the acetic acid level. Compared with the reference meal, the highest level of vinegar significantly lowered the blood glucose response at 30 and 45 min, the insulin response at 15 and 30 min as well as increased the satiety score at 30, 90 and 120 min postprandially. The low and intermediate levels of vinegar also lowered the 30 min glucose and the 15 min insulin responses significantly compared with the reference meal. When GI and II (insulinaemic indices) were calculated using the 90 min incremental area, a significant lowering was found for the highest amount of acetic acid, although the corresponding values calculated at 120 min did not differ from the reference meal.

CONCLUSION:
Supplementation of a meal based on white wheat bread with vinegar reduced postprandial responses of blood glucose and insulin, and increased the subjective rating of satiety. There was an inverse dose-response relation between the level of acetic acid and glucose and insulin responses and a linear dose-response relation between acetic acid and satiety rating. The results indicate an interesting potential of fermented and pickled products containing acetic acid.



http://www.ncbi.nlm.nih.gov/pubmed/16015276

[NaturalPursuit]

4. CALVES, TRAPS, & FOREARMS AUTO-REGULATION

***Warm Up***
Abdominal Activation circuit: rope cable crunches (50 x 30) into hanging leg raises (BW x 30)

PAP Movements

I KNOW WHAT NEEDS TO BE DONE AND I F&&KIN DO IT!!! IM THE ONE THAT LIVES!!!

***CALVES***
Leg press calf press:
Potentiating Sets Pyramiding Up Until Unable to get 8 reps
1 pps x 8
2 pps x 8
3 pps x 8
4 pps x 8
5 pps x 8
6 pps x 8
7 pps x 8
8 pps x 8
9 pps x 4
6-10 reps
8 pps x 8
8 pps x 8
12-20 reps
7 pps x 12
7 pps x 12
30+ reps
5 pps x 30
5 pps x 30

YOU PRETEND LIKE YOU KNOW THIS PAIN WHEN YOU DONT!

Seated calf press:
Potentiating Sets Pyramiding Up Until Unable to get 10 reps
25 ps x 10
45 ps x 10
55 ps x 10
65 ps x 10
75 ps x 6
6-10 reps
60 ps x 9
60 ps x 9
12-20 reps
45 ps x 15
45 ps x 15
30+ reps
25 ps x 40
25 ps x 40

YOUR WAY OF DOING THIS IS DONE!

Calf GIANT set: 3 sets of 8-12 reps utilizing a slower tempo, forced partials if needed to progress
A1. Leg press
6 pps x 8
6 pps x 8
6 pps x 8
A2. Seated Calf Press
55 ps x 8
55 ps x 8
55 ps x 8
A3. Hack Squat Calf Press
3 pps x 8
3 pps x 8
3 pps x 8
A4. Seated Calf Press
55 ps x 8
55 ps x 8
55 ps x 8

I F@$KING NEED THIS INSANITY!!!

Dr. Wilson Tibialis Raise: 4 sets
8-12 reps
55 x 8
55 x 8
AMRAP
35 x 30
35 x 30

EXTREME STRETCH - Hack Squat Calf Stretch: 1 set of 30-60s
3 pps x 30s

THIS INTENSITY IS MY CLARITY!!!

***TRAPS***
BB Shrugs: Potentiating sets until unable to do 30 reps
Bar x 30
135 x 30
225 x 30
315 x 30
405 x 30
455 x 22
30-50 reps
405 x 32
405 x 32
50+ reps
315 x 50
315 x 50

FEEL MY TRAGEDY!!!

BB Behind the back shrugs: 9 sets
10-20 reps
365 x 12
365 x 12
365 x 12
30-50 reps
225 x 50
225 x 50
225 x 50
Modified K Style Muscle Round: 100-200 reps
135 x 100
15s break
135 x 100
15s break
135 x 100

WE ALL STARTED OFF IN THE SAME PLACE. YET IM MILES AHEAD BECAUSE I REFUSE TO QUIT!!!

***FOREARMS***
CJ Seated Cable Wrist Curl Flexors: Potentiate Sets Pyramiding Up until unable to hit between 12 reps
10 x 12
25 x 12
40 x 12
55 x 12
70 x 12
85 x 12
100 x 12
120 x 9
6-10 reps
125 x 6
125 x 6
12-20 reps
100 x 15
100 x 15
30+ reps
70 x 30
70 x 30

KNOCK ME DOWN AND I'LL GET RIGHT F@$KING BACK UP!!!

Single Arm DB Wrist Curl Extensor off knee: 8 sets
8-12 double paused reps
15 x 10 10
15 x 10 10
15 x 10 10
15 x 10 10
30+ reps
5 x 30 30
5 x 30 30
5 x 30 30
5 x 30 30

EMBRACE THE CRAZY ONSLAUGHT!!!

Standing BB Overhand Flexor:
Superset (front of body to behind, 15-20 reps)
65 x 15 15
65 x 15 15
65 x 15 15
65 x 15 15

CELL EXPANSION - BFR Modified K Muscle Round - Wrist Roller: 4-8 rest/pause sets of 1 roll all the way up and down
2.5 x 2
5s break
2.5 x 2
5s break
2.5 x 2
**STRAIGHT INTO EXTREME STRETCH - 1 set of 30-45s
BW x 45s

F&&KING GROW!!!!!

***Daily Weak Point Cell Swelling Work***
A1. Machine laterals (110 x 150)
A2. High cable Rear Delts (10 x 100)
A3. Rope pressdowns (35 ps x 100)
A4. Preacher machine (95 x 100)
A5. High cable face pulls (35 x 150)

MY INTENSITY CANT BE MET. MY INSANITY WONT BE RIVALED. YOU CAN TRY. BUT I GUARANTEE YOU, I'LL F@$KING WIN.

Postworkout Cooldown
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session
Sequential Compression Device
Inversion Table

[NaturalPursuit]

BIG shout out to Dr. Patrick! Not only is this guy the definition of what a good person truly is but he's beyond knowledgeable and under 2 weeks out from his powerlifting meet! Although we originally thought his meet was this upcoming Saturday, we found out the other day it was really NEXT Saturday...so instead of worrying about it, we bridged his overreaching training cycle into this week and guess what...yesterday I got this message from him and it put the biggest smile on my face!

"365 felt heavy but smooth, so I'm gonna chance 370... Nothing like equaling current PR's 2 weeks out "

Lets rock out this final week and bring it home next Saturday! Couldn't be happier!

[NaturalPursuit]

5. CHEST/ABS AUTO-REGULATION

***Warm Up***
Abdominal Activation circuit: rope cable crunches (50 x 10) into hanging leg raises (BW x 10) for 3 rounds

PAP Movements

WALKING ON A CLOUD OF FLAMES AND PAIN. MY FURY CANT BE RIVALED. MY INTENSITY CANT BE TESTED. MY INSANITY IS MY CLARITY.

***CHEST**
Incline Barbell Press:
Potentiating sets until unable to get 6 reps
Bar x 6
135 x 6
185 x 6
225 x 6
235 x 4
6-10 reps
205 x 7
205 x 7
12-20 reps
175 x 12
175 x 12
30+ reps
135 x 30
135 x 30

SET AFTER SET OF HEAVY A$$ WORK!!!

CHAINED Flat Barbell Press:
Potentiating sets until unable to get 10 reps
Bar x 10
+50 lbs of chains (2) x 10
135 +50 lbs of chains (2) x 10
185 +50 lbs of chains (2) x 10
225 +50 lbs of chains (2) x 6
6-10 reps
195 +50 lbs of chains (2) x 8
195 +50 lbs of chains (2) x 8
12-20 reps
135 +50 lbs of chains (2) x 20
135 +50 lbs of chains (2) x 20
30+ reps
95 +50 lbs of chains (2) x 50
95 +50 lbs of chains (2) x 50

CHEST IS ALREADY FAILING!!! THATS HOW WE WORK!!!

Pec Deck Flys (palms facing):
Potentiating sets until unable to get 12 reps
130 x 12
150 x 12
170 x 12
190 x 12
210 x 10
6-10 reps
220 x 6
220 x 6
12-20 reps
190 x 12
190 x 12
30+ reps
150 x 30
150 x 30

MORE GROWTH!!! EMBRACE THE AGONY!!!

Flat Smith Machine Press: work up to a heavy RPE10 then drop set to failure
Bar x 3
135 x 3
225 x 1
275 x 1
315 x 2
Drop set to failure
225 x 14 into 135 x 16 full reps/12 forced partials

**STRAIGHT INTO EXTREME STRETCH - 1 set of 30-45s
65's x 40s

YOU COULDNT DO WHAT I DO!

***Daily Weak Point Cell Swelling Work***
A1. Machine laterals (110 x 200)
A2. High cable Rear Delts (10 x 100)
A3. Rope pressdowns (35 ps x 100)
A4. Preacher machine (95 x 100)
A5. High cable face pulls (35 x 200)

DAY IN DAY OUT MOTHERF@$KER!!!

***ABS***
Ab GIANT set #1: 3 total sets
A1. Cable crunch using favorite bar
65 x 15
65 x 15
65 x 15
A2. Hanging leg raises
+5 x 15
+5 x 15
+5 x 15
A3. Single side cable crunches
50 x 15
50 x 15
50 x 15
A4. Decline Crunches (keeping hands on knees, short hard ROM)
BW x 15
BW x 15
BW x 15

LET THE BLOOD POUR!!!!

Cable crunch ss hanging leg raise reverse crunch cell swelling work: 1 timed set to failure of 1-2m/AMRAP
42.5 x 1m 30s into BW x 40

GROWING INTO ANOTHER DIMENSION!!! TURNING INTO A F@$KING FREAK!!!

Postworkout Cooldown
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session
Sequential Compression Device
Inversion Table

[NaturalPursuit]

DAILY CELL SWELLING WORK STRIKES AGAIN! Another friend and client of mine that has added in specific cell swelling stressors on a daily basis for lateral and posterior delts.

Obviously this NEEDS to be accompanied by the right energy demands and a properly periodized training protocol emphasizing undulating, progressive overload, tension, etc (do it all basically.)

[NaturalPursuit]

A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis EMG Amplitude for the Barbell, Band, and American Hip Thrust Variations

Bridging exercise variations are well researched and commonly employed for both rehabilitation and sports performance. However, resisted bridge exercise variations have not yet been compared in a controlled experimental study. Therefore, the purpose of this study was to compare the differences in upper and lower gluteus maximus, biceps femoris, and vastus lateralis electromyography (EMG) amplitude for the barbell, band and American hip thrust variations. Thirteen healthy female subjects (age = 28.9 years; height = 164.3 cm; body mass = 58.2 kg) familiar with the hip thrust performed ten repetitions of their ten-repetition maximum of each variation in a counterbalanced and randomized order. The barbell hip thrust variation elicited statistically greater mean gluteus maximus EMG amplitude than the American and band hip thrusts, and statistically greater peak gluteus maximus EMG amplitude than the band hip thrust (p ≤ 0.05), but no other statistical differences were observed. It is recommended that resisted bridging exercise be prescribed according to the individual’s preferences and desired outcomes.


https://www.researchgate.net/publica...ust_Variations

[NaturalPursuit]

ANYONE LOOKING TO WORK WITH ANY PREP COACH PLEASE TAKE NOTE

As a prep coach, ideally we would want to work with someone throughout their offseason to understand how their body responds optimally to various training, nutrition, and supplement stimuli as well as their overall reactions...BUT it doesnt always work like that and many times someone will just work with a prep coach for a contest prep. This isn't an issue as long as the person as done their due diligence in the offseason to set themselves up for a successful prep! I bring this up because I was recently approached by someone to do their upcoming contest prep AND THIS WAS THE PERFECTION SITUATION THAT VERY RARELY HAPPENS. This young guy approached 6+ weeks before his prep started, answered every little detailed questioned I asked, is starting with a very respectable body composition, AND is starting on a decent caloric intake and low to minimal cardio. I love when this happens because he shows me HE WANTS THIS AS BAD AS I DO AND IS TRULY SERIOUS!

I cannot so how much I appreciate competitors like THIS! It makes for a much smoother and successful prep than someone coming to you 12 weeks out still at 20% body fat and doing 2 hours of cardio everyday.

[NaturalPursuit]

[NaturalPursuit]

6. LEGS AUTO-REGULATION

***ACCLIMATION WORK***

YOU UNDERESTIMATE MY POWER!!!

Laying Leg Curls: 3 sets of 20 reps
80 x 20
80 x 20
80 x 20

Close Stance Leg Extensions: 3 sets of 20 reps
80 x 20
80 x 20
80 x 20

MY ACCLIMATION WORK IS YOUR ENTIRE WORKOUT'S VOLUME...HA! F#$K LOW VOLUME...I WANNA BURN!

***COMPOUNDS***

High Bar Back Squats (Quad Active ROM, slow eccentric, explosive concentric):
Potentiating sets until unable to get 6 paused reps
Bar x 6
135 x 6
225 x 6
315 x 6
405 x 6
500 x 3
6-10 paused reps
455 x 6
12-20 paused reps
405 x 12
30+ pump reps
225 x 70

SQUEEZING HARDER ON EVERY REP! TEAR THESE QUADS THE F#$K APART!!!

Close Stance Hack Squats (Quad, Glute, Hamstring Active ROM):
8-10 reps
3 pps x 9
3 pps x 9
12-15 reps (BFR)
1 pps x 12
10 count break
1 pps x 12
10 count break
1 pps x 12

MORE BLOOD VOLUME!!! MORE DEATH!!!

Smith Machine Glute Thrusts: 5 sets of 15-20 reps
315 x 20
315 x 20
315 x 20
315 x 20
315 x 20

ENOUGH VOLUME? NOPE...NOW WE BLEED

DB SLDL(utilizing a 4:0:2:0 tempo): 3 sets
8-12 reps: 115's x 10
15-20 reps: 100's x 20
20+ reps: 80's x 40


***GLUTE/ADDUCTOR METABOLIC & CELL SWELLING WORK***

Adductor: Potentiating Pyramid sets until unable to do 12 reps
45 x 12
60 x 12
75 x 12
90 x 12
105 x 12
120 x 8

CANT BE STOPPED CANT BE DROPPED!!!

Abductor: GLUTES to failure
30-200 reps
Stack + 5 x 50
Stack + 5 x 50
8-15 reps
Stack + 30 x 12
Stack + 30 x 12

Standing Single Leg Reverse Glute Raise:
12-20 reps per
22.5 x 12 12
22.5 x 12 12
22.5 x 12 12
Pyramid up until unable to do 6 reps (1 full leg at a time)
27.5 x 6
32.5 x 6
37.5 x 6
42.5 x 3

I DO WHAT I WANT WHEN I WANT!

***HAMSTRING METABOLIC & CELL SWELLING WORK***

Laying Leg Curls in hip extension: 3 sets of 6-10 paused reps
80 x 8
80 x 8
80 x 8

Seated Leg Curls: 3 sets of 100-200 pump reps
90 x 105
90 x 105
90 x 105

MY LIFE!!! MY GOALS!!! MY F#$KING TWISTED REALITY!!!

***QUAD METABOLIC & CELL SWELLING WORK***

Close Stance Leg Extensions: 3 sets of 6-10 paused reps
180 x 6
180 x 6
180 x 6

Close Stance Leg Press: 3 sets of 100-200 pump reps
12 plates x 110
12 plates x 110
12 plates x 110

WHEN I ENTER THE GYM ITS LIKE I'M RIPPED AWAY FROM MY NORMAL LIFE
WHEN I ENTER THE GYM I BECOME AN ANIMAL...NO ONE CAN STOP ME

Postworkout Cooldown
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session
Sequential Compression Device
Inversion Table

[NaturalPursuit]

Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage.

ABSTRACT:
Skeletal muscle hypertrophy is one of the main outcomes of resistance training (RT), but how hypertrophy is modulated and the mechanisms regulating it are still unknown. To investigate how muscle hypertrophy is modulated through RT, we measured day-to-day integrated myofibrillar protein synthesis (MyoPS) using deuterium oxide and assessed muscle damage at the beginning (T1), at 3 weeks (T2) and at 10 weeks of RT (T3). Ten young men (27 (1) years, mean (SEM)) had muscle biopsies (vastus lateralis) taken to measure integrated MyoPS and muscle damage (Z-band streaming and indirect parameters) before, and 24 h and 48 h post resistance exercise (post-RE) at T1, T2 and T3. Fibre cross-sectional area (fCSA) was evaluated using biopsies at T1, T2 and T3. Increases in fCSA were observed only at T3 (P = 0.017). Changes in MyoPS post-RE at T1, T2 and T3 were greater at T1 (P < 0.03) than at T2 and T3 (similar values between T2 and T3). Muscle damage was the highest during post-RE recovery at T1, attenuated at T2 and further attenuated at T3. The change in MyoPS post-RE at both T2 and T3, but not at T1, was strongly correlated (r ≈ 0.9, P < 0.04) with muscle hypertrophy. Initial MyoPS response post-RE in an RT programme is not directed to support muscle hypertrophy, coinciding with the greatest muscle damage. However, integrated MyoPS is quickly 'refined' by 3 weeks of RT, and is related to muscle hypertrophy. We conclude that muscle hypertrophy is the result of accumulated intermittent changes in MyoPS post-RE in RT, which coincides with progressive attenuation of muscle damage.

KEY POINTS:
Skeletal muscle hypertrophy is one of the main outcomes from resistance training (RT), but how it is modulated throughout training is still unknown. We show that changes in myofibrillar protein synthesis (MyoPS) after an initial resistance exercise (RE) bout in the first week of RT (T1) were greater than those seen post-RE at the third (T2) and tenth week (T3) of RT, with values being similar at T2 and T3. Muscle damage (Z-band streaming) was the highest during post-RE recovery at T1, lower at T2 and minimal at T3. When muscle damage was the highest, so was the integrated MyoPS (at T1), but neither were related to hypertrophy; however, integrated MyoPS at T2 and T3 were correlated with hypertrophy. We conclude that muscle hypertrophy is the result of accumulated intermittent increases in MyoPS mainly after a progressive attenuation of muscle damage.



http://www.ncbi.nlm.nih.gov/pubmed/27219125

[NaturalPursuit]

Curcumin (Anti-Inflammatory, Insulin Sensitivity)

Like I say to all of my clients, there is nearly an ENDLESS amount of beneficial OTC supplements so it really comes down to your personal lifestyle, budget, and need. Curcumin is one of those supplements.

Curcumin (the active ingredient of turmeric) is transported in the blood via transports, binding to serum albumin (due to its lipophilicity which refers to the ability of a chemical compound to dissolve in fats, oils, lipids, and non-polar solvents.) In terms of the benefits from curcumin, you’re looking at:

-as a cancer preventative molecule
- as a potent anti-inflammatory (the main reason I chose to supplement with it)
-aids in the prevention of cognitive decline
-aids in reducing the likelihood of diabetes (increasing insulin sensitivity)

For dosages, I’ve seen literature investing oral dosages in humans of 2, 3, 4, 8, 10, and 12 gram dosages. Since its so poorly absorbed within our bodies its pretty common practice to take it alongside a piperine (black pepper extract) within the 4-8 gram range depending on the reason of why your supplementing with it. (And just as a heads up, I haven’t seen anything suggesting a 6 or 8 gram dosage will cause any adverse effects.)

_________________________________________________

High-dose curcuminoids are efficacious in the reduction in symptoms and signs of oral lichen planus.

BACKGROUND:
Curcuminoids are components of turmeric (Curcuma longa) that possess anti-inflammatory properties.
OBJECTIVE:
We sought to study the efficacy of curcuminoids in controlling the signs and symptoms of oral lichen planus, at doses of 6000 mg/d (3 divided doses), and their safety at this dose.
METHODS:
Twenty consecutive, eligible patients who consented were enrolled into this randomized, double-blind, placebo-controlled clinical trial in 2007 through 2008. Measurement of symptoms and signs of oral lichen planus using the Numerical Rating Scale (NRS) and the Modified Oral Mucositis Index (MOMI), respectively; complete blood counts; liver enzymes; C-reactive protein; and interleukin-6 levels was done at baseline and day 14. Two-sided P values are reported.
RESULTS:
In the placebo group, the percentage changes from baseline in NRS (median [interquartile range] = 0.00 [-29 to 16.7], P > .99), erythema (0.00 [-10 to 16.7], P = .98), ulceration (0.00 [0.00 to 26.7], P = .63), and total MOMI scores (-3.2 [-13 to 9.09], P = .95) were not statistically significant, whereas they were statistically significant in the curcuminoids group: NRS (-22 [-33 to -14], P = .0078); erythema (-17 [-29 to -8.3], P = .0078), ulceration (-14 [-60 to 0.00], P = .063), MOMI (-24 [-38 to -11], P = .0039). The curcuminoids group showed a greater reduction in clinical signs and symptoms as compared with the placebo group, measured by percentage change in erythema (P = .05) and total MOMI score (P = .03), and proportion showing improvement in NRS (0.8 vs 0.3, P = .02) and total MOMI score (0.9 vs 0.5, P = .05). Adverse effects were uncommon in both groups.
LIMITATIONS:
The small sample size resulted in limited power, particularly for multivariate analyses.
CONCLUSIONS:
Curcuminoids at doses of 6000 mg/d in 3 divided doses are well tolerated and may prove efficacious in controlling signs and symptoms of oral lichen planus.

http://www.ncbi.nlm.nih.gov/pubmed/21907450


Oral supplementation of turmeric decreases proteinuria, hematuria, and systolic blood pressure in patients suffering from relapsing or refractory lupus nephritis: a randomized and placebo-controlled study.

OBJECTIVE:
Despite highly expensive treatments, lupus nephritis remains a major cause of morbidity and mortality in patients with relapsing or refractory lupus nephritis. Meanwhile, experimental studies indicate that curcumin attenuates both the binding of autoantibodies from systemic lupus erythematosus patients to their cognate antigens and also the inflammatory responses of tumor necrosis factor-alpha-stimulated human endothelial cells. Therefore, in this study we investigated effect(s) of oral curcumin supplementation on patients suffering from relapsing or refractory lupus nephritis.
DESIGN:
A randomized and placebo-controlled study was carried out.
SETTING:
The present study was conducted in Lupus clinic of Hafez Hospital, Out-Patient Department of Shiraz University of Medical Sciences.
PATIENTS:
A total of 24 patients with relapsing or refractory biopsy-proven lupus nephritis, who were randomized in 2 groups (trial [n = 12] and control [n = 12] groups) were included in this study.
INTERVENTION:
With each meal, each patient in the trial group received 1 capsule for 3 months, which contained 500 mg turmeric, of which 22.1 mg was the active ingredient curcumin (3 capsules daily). The control group received 3 capsules (1 with each meal) for the same period, which contained starch and were identical in color and size to capsules given to patients in the trial group. MAIN AUTOMATIC MEASURE: Data were analyzed using Statistical Package for the Social Sciences software version 15.0.
RESULTS:
A significant decrease in proteinuria was found when comparing pre- (954.2 ± 836.6) and 1, 2, and 3 months supplementation values (448.8 ± 633.5, 235.9 ± 290.1, and 260.9 ± 106.2, respectively) in the trial group. Also, systolic blood pressure and hematuria were found to decrease significantly when pre- and post-turmeric supplementation values were compared in the trial group. However, placebo capsules did not exert any statistically significant effect on measured variables in the control group over 3 months of the study. No adverse effect related to turmeric supplementation was observed during the trial.
CONCLUSION:
Short-term turmeric supplementation can decrease proteinuria, hematuria, and systolic blood pressure in patients suffering from relapsing or refractory lupus nephritis and can be used as an adjuvant safe therapy for such patients.

http://www.ncbi.nlm.nih.gov/pubmed/21742514


Curcumin extract for prevention of type 2 diabetes.

OBJECTIVE:
To assess the efficacy of curcumin in delaying development of type 2 diabetes mellitus (T2DM) in the prediabetic population.
RESEARCH DESIGN AND METHODS:
This randomized, double-blinded, placebo- controlled trial included subjects (n = 240) with criteria of prediabetes. All subjects were randomly assigned to receive either curcumin or placebo capsules for 9 months. To assess the T2DM progression after curcumin treatments and to determine the number of subjects progressing to T2DM, changes in β-cell functions (homeostasis model assessment [HOMA]-β, C-peptide, and proinsulin/insulin), insulin resistance (HOMA-IR), anti-inflammatory cytokine (adiponectin), and other parameters were monitored at the baseline and at 3-, 6-, and 9-month visits during the course of intervention.
RESULTS:
After 9 months of treatment, 16.4% of subjects in the placebo group were diagnosed with T2DM, whereas none were diagnosed with T2DM in the curcumin-treated group. In addition, the curcumin-treated group showed a better overall function of β-cells, with higher HOMA-β (61.58 vs. 48.72; P < 0.01) and lower C-peptide (1.7 vs. 2.17; P < 0.05). The curcumin-treated group showed a lower level of HOMA-IR (3.22 vs. 4.04; P < 0.001) and higher adiponectin (22.46 vs. 18.45; P < 0.05) when compared with the placebo group.
CONCLUSIONS:
A 9-month curcumin intervention in a prediabetic population significantly lowered the number of prediabetic individuals who eventually developed T2DM. In addition, the curcumin treatment appeared to improve overall function of β-cells, with very minor adverse effects. Therefore, this study demonstrated that the curcumin intervention in a prediabetic population may be beneficial.
TRIAL REGISTRATION:


http://www.ncbi.nlm.nih.gov/pubmed/22773702

[NaturalPursuit]

1. SHOULDERS & ABS AUTO-REGULATION

***Warm Up***
Abdominal Activation circuit: rope cable crunches (50 x 10) into hanging leg raises (BW x 10) for 3 rounds

PAP Movements

TURNING INTO A MOTHERF@$KING THRILLER!!!

***DELTS - COMPOUNDS**
Seated Barbell Shoulder Press:
Potentiating sets until unable to get 6 reps
Bar x 6
95 x 6
135 x 6
185 x 6
195 x 3
6-10 reps
175 x 6
12-20 reps
155 x 12
30+ pump reps to failure
135 x 30

MURDER THIS SH*T!!!

DB laterals:
Potentiating sets until unable to hit 20 reps
20's x 20
25's x 20
30's x 20
35's x 20
40's x 20
45's x 20
50's x 20
55's x 20
60's x 20
65's x 12
30+ reps to failure
50's x 32

BOULDER F@$KING SHOULDERS IN THE MAKING!!!

DB Rear Delt Flys:
12-20 reps
50's x 15
50's x 15
50's x 15
30+ reps to failure
40's x 30

Smith machine press: 3 sets of 8-12 reps
185 x 10
185 x 10
185 x 10

MORE COMPOUNDS!!! MORE INSANITY!!!

BB Upright Rows. 3 sets of 10-15 explosive reps
195 x 12
195 x 12
195 x 12

***DELTS - CELL EXPANSION***
Delt GIANT set: 3 total sets
A1. Reverse Pec Deck Rear Delt Flys (8-12 reps)
210 x 12
210 x 12
210 x 12
A2. Rope Facepulls (30-50 reps)
57.5 x 36
57.5 x 36
57.5 x 36
A3. DB Laterals (20-30 reps)
40's x 24
40's x 24
40's x 24

THATS HOW A TRUE WARRIOR BLEEDS!!!

Seated Machine Side Laterals ss Crossbody Cable laterals: 2 sets to failure in any rep range
130 x 15 into 5 x 20
130 x 15 into 5 x 20

Modified K Style Muscle Rounds - Reverse Pec Deck Rear Delt Flys: 2 sets to failure
4-6 reps
230 x 4
5s break
230 x 4
5s break
230 x 4
5s break
230 x 4
8-12 reps
190 x 8
5s break
190 x 8
5s break
190 x 8
5s break
190 x 8

STILL NOT F@$KIN DONE!!!

***Daily Weak Point Cell Swelling Work***
A1. Machine laterals (110 x 200)
A2. High cable Rear Delts (10 x 100)
A3. Rope pressdowns (35 ps x 100)
A4. Preacher machine (95 x 100)
A5. High cable face pulls (35 x 200)


***ABS***
Cable crunches using favorite handle:
15-20 reps
57.5 x 20
57.5 x 20
57.5 x 20
40-70s
42.5 x 40s

FINISH WITH F@$KING PRIDE!!!

Modified K Style Muscle Round - Decline quick crunch: 4-8 sets to failure
BW x 16
5s break
BW x 16
5s break
BW x 8
5s break
BW x 8
5s break
BW x 4

Hanging Leg Raises
+20 x 12
+20 x 12
+20 x 12

I'LL DIE STANDING BEFORE I WOULD EVER BOW

Postworkout Cooldown
15 minutes Hydro Massage Table

Later on During the Day
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session
Sequential Compression Device
Inversion Table

[NaturalPursuit]

Effects of long-term training specificity on maximal strength and power of the upper and lower extremities in athletes from different sports.

Maximal concentric one repetition maximum half-squat (1RM(HS)), bench-press (1RM(BP)), power-load curves during concentric actions with loads ranging from 30% to 100% of 1RM(HS) and 1RM(BP)were examined in 70 male subjects divided into five groups: weightlifters (WL, n=11), handball players (HP, n=19), amateur road cyclists (RC, n=18), middle-distance runners (MDR, n=10) and age-matched control subjects (C, n=12). The 1RM(HS)values in WL, HP and RC were 50%, 29% and 28% greater, respectively, ( P<0.001-0.01) than those recorded for MDR and C. The half-squat average power outputs at all loads examined (from 30% to 100%) in WL and HP ( P<0.001 at 45% and 60% with HP) were higher ( P<0.05-0.001) than those in MDR, RC and C. Average power output at the load of 30% of 1RM(HS) in RC was higher ( P<0.05) than that recorded in MDR and C. Maximal power output was produced at the load of 60% for HP, MDR and C, and at the load of 45% for WL and RC. The 1RM(BP) in WL was larger ( P<0.05) than those recorded in HP, RC, MDR and C. In the bench press, average muscle power outputs in WL and HP were higher ( P<0.05-0.001) than those in MDR, RC and C, and were maximized at a load of 30% of 1RM for WL and HP, and at 45% for RC, MDR and C. In addition, the velocities that elicited the maximal power in the lower extremities were lower ( approximately 0.75 m.s(-1)) than those occurring in the upper extremities ( approximately 1 m.s(-1)). The data suggest that the magnitude of the sport-related differences in strength and/or muscle power output may be explained in part by differences in muscle cross-sectional area, fibre type distribution and in the muscle mechanics of the upper and lower limbs as well as by training background.


https://www.ncbi.nlm.nih.gov/pubmed/12111288

[NaturalPursuit]

Rated Perceived/Perception of Exertion (RPE)

Another tool in your “workout toolbox!” Rated perceived exertion (RPE) is a term many of you are familiar with and like everything else, has its place when implemented properly. RPE is essentially a psychophysiological scale as your utilizing your mind’s interpretation of your body’s exerted amount of effort. This means using a basic 1-10 scale:

RPE10 - is interpreted as you have hit failure
RPE9 - is interpreted as having 1 more rep left before hitting failure
RPE8 - is interpreted as having 2-3 more reps left before hitting failure
RPE7 - is interpreted as a workout weight/set that you have challenged yourself but is no where close to failure
*This is how I interpret and utilize my own RPE scale…there are many variations online and this is simply my approach

Obviously this is an auto-regulated approach where being able to pick up on your own biofeedback of that particular day can help in longterm progressive overload. The biggest reason why I personally love utilizing the RPE scale (when needed) is plain and simple…your body is NOT operating exactly the same day to day, workout to workout. When you take into account metabolic and peripheral physiological events, it makes more sense.

Having an increase in things like:
-ventilation/oxygen uptake
-metabolic acidosis
Will result in a higher/more intense perception of effort/exertion. This does not mean that you should be utilizing an RPE approach to every set of every exercise within each workout. What it does mean is that using an RPE approach in appropriate fashion can be ANOTHER way you can prolong progress in the gym.

_________________________________________

Psychophysical bases of perceived exertion.

There is a great demand for perceptual effort ratings in order to better understand man at work. Such ratings are important complements to behavioral and physiological measurements of physical performance and work capacity. This is true for both theoretical analysis and application in medicine, human factors, and sports. Perceptual estimates, obtained by psychophysical ratio-scaling methods, are valid when describing general perceptual variation, but category methods are more useful in several applied situations when differences between individuals are described. A presentation is made of ratio-scaling methods, category methods, especially the Borg Scale for ratings of perceived exertion, and a new method that combines the category method with ratio properties. Some of the advantages and disadvantages of the different methods are discussed in both theoretical-psychophysical and psychophysiological frames of reference.

https://www.ncbi.nlm.nih.gov/pubmed/7154893


Observer effects on the rating of perceived exertion and affect during exercise in recreationally active males.

This study examined the effect of introducing either a male or female observer on the ratings of perceived exertion (RPE) and affect of male runners during a moderate intensity running task. 10 moderately active men completed three 20-min. moderate intensity running trials at 60% of their peak treadmill running speed. Each participant completed three trials in random order: control, male-observed, and female-observed, where either the male or female observer joined the trial after 10 min. of the trial had elapsed, during which RPE and affect were monitored. The introduction of a female observer caused a significant decrease in RPE, whereas the introduction of a male observer caused a significant increase in RPE compared to the control trial. Affect was higher in the presence of both a male and female observer compared to control. It was concluded that there is a social, interpersonal, psychological dimension to RPE during exercise.

http://www.ncbi.nlm.nih.gov/pubmed/23033758


A comparison between three rating scales for perceived exertion and two different work tests.

In the present article, three scales developed by Borg are compared on bicycle ergometer work. In the first study, comparing the Borg Ratings of Perceived Exertion (RPE) and Category scales with Ratio properties (CR10) scales, 40 healthy subjects (12 men and eight women for each scale) with a mean age of about 30 years (SD approximately 6) participated. A work-test protocol with step-wise increase of work loads every minute was used (20 W increase for men and 15 W for women). Ratings and heart rates (HRs) were recorded every minute and blood lactates every third minute. Data obtained with the RPE scale were described with linear regressions, with individual correlations of about 0.98. Data obtained with the CR10 scale could also be described by linear regressions, but when described by power functions gave exponents of about 1.2 (SD approximately 0.4) (with one additional constant included in the power function). This was significantly lower than the exponent of between 1.5 and 1.9 that has previously been observed. Mean individual correlations were 0.98. Blood lactate concentration grew with monotonously increasing functions that could be described by power functions with a mean exponent of about 2.6 (SD approximately 0.6) (with two additional constants included in the power functions). In the second study, where also the more recently developed Borg CR100 scale (centiMax) was included, 24 healthy subjects (12 men and 12 women) with a mean age of about 29 years (SD approximately 3) participated in a work test with a step-wise increase of work loads (25 W) every third minute. Ratings and HRs were recorded. RPE values were described by linear regressions with individual correlations of about 0.97. Data from the two CR scales were described by power functions with mean exponents of about 1.4 (SD approximately 0.5) (with a-values in the power functions). Mean individual correlations were about 0.98. In both studies, a tendency for a deviation from linearity between RPE values and HRs was observed. The obtained deviations from what has previously been obtained for work of longer duration (4-6 min) points to a need for standardization of work-test protocols and to the advantage of using CR scales.

http://www.ncbi.nlm.nih.gov/pubmed/16430682


PERCEIVED EXERTION RESEARCH IN THE 21ST CENTURY: DEVELOPMENTS, REFLECTIONS AND QUESTIONS FOR THE FUTURE

The ratings of perceived exertion are a widely accepted measure of quantifying, monitoring and regulating exercise intensity. A critical review of the perceived exertion literature since 2000 provides a useful insight into the concepts and themes that have featured prominently in the literature. In this regard, five main themes of enquiry concerning perceived exertion have emerged. These include child-specific rating scales, pictorial scales for adults, self-regulation and the efficacy of using the RPE for predicting maximal oxygen uptake, observations that the RPE scales with time or distance remaining in open- and closed-loop exercise tasks, and the influence of carbohydrate and caffeine ingestion on the ratings of perceived exertion. We pro- vide a critical review of these developments and reflect on their relative contributions to knowledge, their potential practical applications and the questions which remain for future research on perceived exertion in adults and children.

http://citeseerx.ist.psu.edu/viewdoc...=rep1&type=pdf

[NaturalPursuit]

An intracellular motif of GLUT4 regulates fusion of GLUT4-containing vesicles

Background
Insulin stimulates glucose uptake by adipocytes through increasing translocation of the glucose transporter GLUT4 from an intracellular compartment to the plasma membrane. Fusion of GLUT4-containing vesicles at the cell surface is thought to involve phospholipase D activity, generating the signalling lipid phosphatidic acid, although the mechanism of action is not yet clear.

Results
Here we report the identification of a putative phosphatidic acid-binding motif in a GLUT4 intracellular loop. Mutation of this motif causes a decrease in the insulin-induced exposure of GLUT4 at the cell surface of 3T3-L1 adipocytes via an effect on vesicle fusion.

Conclusion
The potential phosphatidic acid-binding motif identified in this study is unique to GLUT4 among the sugar transporters, therefore this motif may provide a unique mechanism for regulating insulin-induced translocation by phospholipase D signalling.


http://bmccellbiol.biomedcentral.com...1471-2121-9-25

[NaturalPursuit]

I don't normally post on social media on the weekend but this FIRED ME UP!!! MASSIVE congratulations to my great friend and client Ashley for breaking 2 national records and hitting her personal best total yesterday! Words cannot describe how proud I am!