The 'How is this guy not overtraining?' IntraXcell log
Age:19
Weight: 200-205
I promise that after this initial post, I will keep everything short and sweet.. I hate having to read through three paragraphs just to find a small piece of information I was looking for. I will be completely honest, and will update as often as possible.
About me
I was the typical Athlete in HS. Football, Lacrosse, Basketball. Started training in ninth grade, and have continued ever since. I play on trying out for my school's football team next year (College not disclosed), and train hard nearly ever day.
I play the drums about 3 times a week in my band, so I will also let you all know if the IXL helps with endurance in that field.
Training
Short and simple, I do everything. I do a ton of weightlifting, both Olympic and power, plyometrics, distance running, sprints, car pushes, hill runs, numerous sports, yoga, walking, etc.
I'll let you know what I did that certain day, but just to give you some info:
I follow DC's training style. For those of you who don't know DC training, it revolves around 1 rest paused set, extreme stretching, static holds, and compounds.
The workouts are 1)Back width and thickness, chest, shoulders, tris, and 2) Calf, Hams, Quad, Bicep, Forearm
I must say, that I don't stay extremely strict to DC many times though. I throw in an Olympic lift at least once a week.
Every day that I'm not in the gym, I am usually doing some other form of exercise. Will go into more detail in the future.
Supplements
-Just finished my Green Mag
-Fish Oil
-Whey protein
-Intraxcell
-Now super antioxidants
Diet
I have been blessed with very good genetics. That, any all the exercise I do keep me in the low BF %'s no matter what I eat. I stay as healthy as possible, but I in no way follow a diet. I know that I get at least 240g of protein a day, but calories vary. I like to SLOWLY add mass, maintain my low bf, and primarily get stronger.
Goals
Creatine is a staple of mine. The goal of this log is for me to determine if BA supplementation is just hype, or if it's worth my money and time.
Physical goals are to get stronger, faster, more explosive. I thrive to be the best possible all around athlete. I am running in a 10k marathon in 2 weeks... maybe this will help?
Pictures
Digital camera broke, so they will come from my camera for a while. They come out fine. I'll post them tomorrow.
Band had a huge gig on Friday so I didn't workout from Tuesday until then. I started the IXL as soon as my Green Mag was up on Thursday. Today, Saturday, was the first time I got in the gym.
Short note: My workouts vary a lot due to the order of the exercise placement. For example, if I have a back day where I deadlift then do weighted pullups, my bench usually suffers a lot because I'm so exhausted. This is completely normal, so my weights should not be a gauge of the workout. My comments should be.
Workout
Warmups NOT included
Dumbbell Rows: 110 x (11 x 8 x 6 x 3) Followed by a 30 second back stretch by doing a weighted hang. Felt good, haven't done these in months
Pullups: BW+45 (8 x 6 x 4) Followed by stretch. My biceps were so tired from the rows that my reppage dropped slightly
CGBP: 245 (7 x 5 x 4 x 3) Followed by stretch. Shoulders were extremely tired for some reason
Bench: 275 (6 x 6 x 5) Stretch Shoulders = dead
Clean and press 185 3 x failure. I forget the exact reps.
At around 7:30 pm, before going out to a party, a friend and I decided to do some running.
We ran HARD for .7 miles. When we got back, we did 6 100 meter sprints, followed by intense car pushing. We had another friend sit in the car and tap the breaks to keep the car at 1/2 mph. We pushed for ~15 minutes.
Overall
Felt fantastic. I was shaking when I left the gym from the clean and presses. I still can't feel my shoulders. The stuff we did tonight killed me. My legs were pumped for 2 hours from pushing.
intense car pushing. We had another friend sit in the car and tap the breaks to keep the car at 1/2 mph. We pushed for ~15 minutes.
this is awesome man. I've thought of this exact idea before, just not sure i could get it done on a weekly basis. finding a nice spot, friend to help and still think i'm sane.
it would be killer though indeed.
i have hauled a pallet with some weight on it before though with a strap around my upper-body. Twas killer on the lower body as a whole. Optimal leg training IMO.
"Ignorance is the most expensive commodity we pay for in this country."
A buddy and his brother are coming over right now to run a mile, do about 6 40 yard dash's, and push my car around again. Should be good
I'm feeling and looking leaner, but I don't know if I can attribute it to the IXL only 4 days in. I increased my water intake by a LOT two days ago, so that might be the reason.
Pictures as soon as I have a free second. Maybe tomorrow.
Tonight we did 2x as much as last night since we had a third member to rotate through. Tomorrow we train legs, so we did a TON of quad/ham stretching and some running as a cool down.
I'm gonna take a very hot bath now. Call me a sissy if you'd like for taking a bath, but damn do they help. Oh... and I just pushed a car around for an hour :P
A few crappy phone camera pictures. I'll get some better ones eventually. Btw, my legs are the strong point in my body, but I couldn't get one that didn't look like a black shadow of a leg.
Just got back from the gym. Today was forearm/bicep/quad/ham/calf. My legs were DEAD!
Workout
Bicep/Forearm: Hammer curls, 65 lb dumbbells for rest pause set. 25 rest paused reps. Don't like direct forearm work. I get enough with bicep and olympic work.
Quad: Hang clean to front squat. Started with 135 x 5, went up to 215 x 5. Legs are still tired from car pushing, but these were KILLER.
Ham: Lying leg curl. Got 17 rest paused reps with 170.
Calf: Standing calf raises with 15 seconds in between sets of ten with 20 lbs added each set. Did around 10 sets.
Overall
Water intake is way up, and I've added a Leucine + Whey shake when I wake up in the middle of the night to go to the bathroom. We'll see how it works out.
Feeling leaner, and face is looking skinnier. Don't know if that's good or bad, but my weight hasn't changed so I don't mind.
IXL Effects
I normally drop a couple of lbs and some strength when I go off of creatine, but I haven't felt those effects. IXL perhaps?
Not much to say about today. I just got back from running 4 miles and was very happy because veins on my lower abs were popping out. I took another crappy phone pic that didn't get them, but I'll attach it nonetheless.
Did the first two miles in about 14:30, third in 8 minutes and fourth in 9. I'm just getting back in to distance running so I need to get my groove back. Gonna be doing 4 miles every day until my little marathon on Thursday.
I don't feel the IXL effects in the gym yet, but it's only been 5 days. Some vascularity though if anything.
Wierd thing is that I've never gotten the "tingles"... We'll see how it goes.
Make sure that it's all one movement and that you aren't hang cleaning, waiting a second, and going to a front squat. Your feet should land in your front squat position after the clean.
Edit: The guy doing the hang clean exaggerates the depth but that first video is basically the exercise.
Gym tomorrow... today two buddies of mine came over.
We did a fast mile... just under 6:40.
Next came 5 timed 40 yard dashes. Mine were:
4.9 4.87 4.88 4.8 4.85
Now that I have them recorded I'll be able to keep track of my progress.
Then the usual car pushing. This time my friend threw up at the end :P Good way to know he's pushing himself.
Nothing decisive from the BA yet, but I expect for tomorrow's workout to indicate whether it has started working yet or not. Lots of big lifts...
Deadlift, clean and press, incline bench, dip, pullups.
I did a 6:40 mile once....but thats only because my car didnt start right away.
Good run man. GL with the lifts tomorrow.
★Combat Veterans Crew★
Army: Medically Retired
Navy: Prior Secret Squid
Hell is empty. All the Devils are here!
There are not 50 ways of fighting, there is only 1, and that is to win!
Back thickness: Deadlifts! Worked my way up to 4 x 360. No straps/belt.
Width : Hammer grip weighted pullups with 35 lbs. 30 Rest paused reps. Took 4 sets.
Chest: Incline Bench with 245 lbs. Got 20 reps in 4 sets.
Triceps: Dips with 25 lbs. Got 20 reps in 3 sets.
Shoulders: Powerclean to overhead press. Started with 135 x 5, got up to 195 x 3.
Everything was followed by an extreme stretch.
Overall
My 40 is a lot faster than I thought. It has improved about 1/4 of a second in the last few weeks. I attribute it to the olympic lifts and frequency of sprinting. All my lifts are going up.
IXL Effects
I can definitely notice more vascularity and higher weight on my olympic lifts. Compounds are about the same +1/2 reps per exercise which is normal, but Olympics are feeling MUCH lighter with the same weights. Very nice
Gym tomorrow... today two buddies of mine came over.
We did a fast mile... just under 6:40.
Next came 5 timed 40 yard dashes. Mine were:
4.9 4.87 4.88 4.8 4.85
Now that I have them recorded I'll be able to keep track of my progress.
Then the usual car pushing. This time my friend threw up at the end :P Good way to know he's pushing himself.
Nothing decisive from the BA yet, but I expect for tomorrow's workout to indicate whether it has started working yet or not. Lots of big lifts...
Deadlift, clean and press, incline bench, dip, pullups.
nice workouts. I love to see people who are well versed in resistance training and carido workouts like yours. I don't really call walking on a treadmill for at 4.0mph for 30mins cardio, I call that a walk. Now what you do, I like it.
and nice time for your mile run. I was trying to get my 1 mile down to under 6mins back in the summer, but I dint make it because i did some camping and stuff so it got all messed up. but ill be starting again soon.
cheers
Last edited by saku; 12-07-2006 at 09:19 PM.
as cheezy as it sounds, the mind really is very powerful. If you don't think you can get a certain weight you have absolutely no shot. You have to be confident that you are going to f**king steamroll whatever is on that bar -str8flexed
The 50-50-90 rule: Any time you have a 50-50 chance of getting something right, there's a 90% probability you'll get it wrong.
reps owed:
(2X) American Psycho
Minhsanity
Hammy907
(2X)olibeast
Saku... two suggestions for you in case you ever try to break 6 mins (I've been pretty close).
1- Shoes with custom made insoles. Buy yourself some nice running shoes, and get a mold done for your foot for a good pair of soles. They make a world of difference in distance running.
2-If you didn't already, make sure you go out with an mp3 player. My timed mile with music literally drops 20 seconds without any differences in training.
Just got back from running some more 40's with my friends and a short endurance run...
I've gotten a bit slower. Maybe it's because I'm so tired from yesterday's workout, maybe it's because I got crazy migraines that kept me up all night yesterday. Either way, I feel fine even if I did drop a bit.
IXL Effects
Lifts are going up, speed is staying about the same. Not much else to note.
Singer and Bassist of The Stu Tails (all misc band)
Curl ups with bw+25 (Very small ROM targeting biceps): 25 rest paused reps.
Reverse grip preacher curls, 85 lbs: 8+7+5+4
Squats: 5 x 5 working my way up to 245. Big changes. I am not an ego lifter, and today was told by someone that I really respect that I was leaning a bit too far forward in my a2g squats. I'm sitting much further back, so my weight dropped a lot.
SLDL: 5 x 5 up to 235
Calf press on leg press machine: 3 plates per side, 20 reps 4 sets.
Everything followed by extreme stretch.
Overall
Everything was good, and I'm happy that my squat form was perfected.
IXL Effects
Strength is constantly improving.
Singer and Bassist of The Stu Tails (all misc band)
Curl ups with bw+25 (Very small ROM targeting biceps): 25 rest paused reps.
Reverse grip preacher curls, 85 lbs: 8+7+5+4
Squats: 5 x 5 working my way up to 245. Big changes. I am not an ego lifter, and today was told by someone that I really respect that I was leaning a bit too far forward in my a2g squats. I'm sitting much further back, so my weight dropped a lot.
SLDL: 5 x 5 up to 235
Calf press on leg press machine: 3 plates per side, 20 reps 4 sets.
Everything followed by extreme stretch.
Overall
Everything was good, and I'm happy that my squat form was perfected.
IXL Effects
Strength is constantly improving.
Very good, thanks for the updates. You are now approaching the two week and onward point where IntraXCell starts to get REALLY good..
Curl ups with bw+25 (Very small ROM targeting biceps): 25 rest paused reps.
Reverse grip preacher curls, 85 lbs: 8+7+5+4
Squats: 5 x 5 working my way up to 245. Big changes. I am not an ego lifter, and today was told by someone that I really respect that I was leaning a bit too far forward in my a2g squats. I'm sitting much further back, so my weight dropped a lot.
SLDL: 5 x 5 up to 235
Calf press on leg press machine: 3 plates per side, 20 reps 4 sets.
Everything followed by extreme stretch.
Overall
Everything was good, and I'm happy that my squat form was perfected.
IXL Effects
Strength is constantly improving.
assume.
★Combat Veterans Crew★
Army: Medically Retired
Navy: Prior Secret Squid
Hell is empty. All the Devils are here!
There are not 50 ways of fighting, there is only 1, and that is to win!
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awesome job on the car pushes!!....good gracious, that sounds like a great exercise!
but ill be starting again soon.
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