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[B]Neuromuscular activity during bench press exercise performed with and without the preexhaustion method.[/B]
The purpose of the present study was to investigate the effects of exercise order on the tonic and phasic characteristics of upper-body muscle activity during bench press exercise in trained subjects. The preexhaustion method involves working a muscle or a muscle group combining a single-joint exercise immediately followed by a multi-joint exercise (e.g., flying exercise followed by bench press exercise). Twelve subjects performed 1 set of bench press exercises with and without the preexhaustion method following 2 protocols (P1-flying before bench press; P2-bench press). Both exercises were performed at a load of 10 repetition maximum (10RM). Electromyography (EMG) sampled at 1 kHz was recorded from the pectoralis major (PM), anterior deltoid (DA), and triceps brachii (TB). Kinematic data (60 Hz) were synchronized to define upward and downward phases of exercise. No significant (p > 0.05) changes were seen in tonic control of PM and DA muscles between P1 and P2. However, TB tonic aspect of neurophysiologic behavior of motor units was significantly higher (p < 0.05) during P1. Moreover, phasic control of PM, DA, and TB muscles were not affected (p > 0.05). The kinematic pattern of movement changed as a result of muscular weakness in P1. Angular velocity of the right shoulder performed during the upward phase of the bench press exercise was significantly slower (p < 0.05) during P1. Our results suggest that the strategies set by the central nervous system to provide the performance required by the exercise are held constant throughout the exercise, but the tonic aspects of the central drive are increased so as to adapt to the progressive occurrence of the neuromuscular fatigue. Changes in tonic control as a result of the muscular weakness and fatigue can cause changes in movement techniques. These changes may be related to limited ability to control mechanical loads and mechanical energy transmission to joints and passive structures.
[url]https://www.ncbi.nlm.nih.gov/pubmed/19855317[/url]
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[B]Resetting is a phase were your entirely goal is to increase nutrient partitioning and insulin sensitivity to set you up for a more successful surplus or deficit. This is a newer client and long time friend who is going to be primed for a surplus in a few days![/B]
[img]http://scontent-iad3-1.xx.fbcdn.net/v/t1.0-9/14702446_10205930249774530_2385449939383693636_n.jpg?oh=8eac6e0da004557fe4e1f454eabc42c3&oe=58A78E2B[/img]
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[B]More people need to remember what the researchers concluded in this study..."body water status is an important consideration in modulating the hormonal and metabolic responses to resistance exercise."...stay hydrated for optimal performance and growth!!
[/B]
[U]Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism.[/U]
Hypohydration (decreased total body water) exacerbates the catabolic hormonal response to endurance exercise with unclear effects on anabolic hormones. Limited research exists that evaluates the effect of hypohydration on endocrine responses to resistance exercise; this work merits attention as the acute postexercise hormonal environment potently modulates resistance training adaptations. The purpose of this study was to examine the effect of hydration state on the endocrine and metabolic responses to resistance exercise. Seven healthy resistance-trained men (age = 23 +/- 4 yr, body mass = 87.8 +/- 6.8 kg, body fat = 11.5 +/- 5.2%) completed three identical resistance exercise bouts in different hydration states: euhydrated (EU), hypohydrated by approximately 2.5% body mass (HY25), and hypohydrated by approximately 5.0% body mass (HY50). Investigators manipulated hydration status via controlled water deprivation and exercise-heat stress. Cortisol, epinephrine, norepinephrine, testosterone, growth hormone, insulin-like growth factor-I, insulin, glucose, lactate, glycerol, and free fatty acids were measured during euhydrated rest, immediately preceding resistance exercise, immediately postexercise, and during 60 min of recovery. Body mass decreased 0.2 +/- 0.4, 2.4 +/- 0.4, and 4.8 +/- 0.4% during EU, HY25, and HY50, respectively, supported by humoral and urinary changes that clearly indicated subjects achieved three distinct hydration states. Hypohydration significantly 1) increased circulating concentrations of cortisol and norepinephrine, 2) attenuated the testosterone response to exercise, and 3) altered carbohydrate and lipid metabolism. These results suggest that hypohydration can modify the hormonal and metabolic response to resistance exercise, influencing the postexercise circulatory milieu
[url]https://www.ncbi.nlm.nih.gov/pubmed/18617629[/url]
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[b]There are a variety of ways to increase expenditure via weight training. Things like giant sets, supersets, rest/pause sets, etc can all help increase metabolic demands, blood lactate, and EPOC leading to a further caloric deficit via a more optimal stimulus than traditional cardio[/b]
The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults.
An acute bout of traditional resistance training (TRAD) increases energy expenditure (EE) both during exercise and in the postexercise period. Reciprocal supersets (SUPERs) are a method of resistance training that alternates multiple sets of high-intensity agonist-antagonist muscle groups with limited recovery. The purpose of this study was to compare the energy cost of SUPERs and TRAD both during and in the postexercise period. We hypothesized that SUPERs would produce greater exercise EE relative to the duration of exercise time and greater excess postexercise oxygen consumption (EPOC) than TRAD of matched work. Ten recreationally active, young men each participated in 2 exercise protocols: SUPER, followed 1 week later by TRAD matched within using a 10-repetition maximum load for 6 exercises, 4 sets, and repetitions. Participants were measured for oxygen consumption and blood lactate concentration during exercise and 60 minutes postexercise after each exercise bout. No significant differences were observed in aerobic exercise EE between trials (SUPER 1,009.99 +/- 71.42 kJ; TRAD 954.49 +/- 83.31 kJ); however, when expressed relative to time, the exercise EE was significantly greater during SUPER (34.70 +/- 2.97 kJ.min) than TRAD (26.28 +/- 2.43 kJ.min). Excess postexercise oxygen consumption was significantly greater after SUPER (79.36 +/- 7.49 kJ) over TRAD (59.67 +/- 8.37 kJ). Average blood lactate measures were significantly greater during SUPER (5.1 +/- 0.9 mmol.L) than during TRAD (3.8 +/- 0.6 mmol.L). Reciprocal supersets produced greater exercise kJ.min, blood lactate, and EPOC than did TRAD. Incorporating this method of resistance exercise may benefit exercisers attempting to increase EE and have a fixed exercise volume with limited exercise time available.
[url]https://www.ncbi.nlm.nih.gov/pubmed/20300020[/url]
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[B][U]Coenzyme Q10[/U][/B]
Another health goodie that I’m a major fan of…CoQ10! Luckily, its fairly extensively researched and has quite a bit of literature to back up its efficacy. Coenzyme Q10 is part of a class of molecules denoted by their benzoquinone ring structure at the end of an isoprenoid side chain that helps the mitochondria during energy production. The list of benefits of CoQ10 supplementation is fairly vast including:
•reductions in blood pressure
•enhancement of blood flow
•improved endothelial functioning
•reductions in overall inflammation
•has the potential to decrease FSH
•reductions in pro-oxidative biomarkers
•has the potential to increase levels of antioxidant enzymes
The research is still on going but at this point, I don't think I’ve seen any literature showing its ability to increase lipolysis or muscular hypertrophy (directly at least.) Now, something a lot of people discuss about is which form is better. There is:
1. Ubiquinol, which is the reduced form
2. Ubiquinone, which is the oxidized form
I haven't seen any data truly showing one form is better than another and they both seem equally as effective at increasing circulating levels of total CoQ10. 200mgs per day with food seems to be a sweet spot for many.
__________________________________
[I]
[U]Oxidative stress correlates with headache symptoms in fibromyalgia: coenzyme Q₁₀ effect on clinical improvement.
[/U]
BACKGROUND:
Fibromyalgia (FM) is a chronic pain syndrome with unknown etiology and a wide spectrum of symptoms such as allodynia, debilitating fatigue, joint stiffness and migraine. Recent studies have shown some evidences demonstrating that oxidative stress is associated to clinical symptoms in FM of fibromyalgia. We examined oxidative stress and bioenergetic status in blood mononuclear cells (BMCs) and its association to headache symptoms in FM patients. The effects of oral coenzyme Q(10) (CoQ(10)) supplementation on biochemical markers and clinical improvement were also evaluated.
METHODS:
We studied 20 FM patients and 15 healthy controls. Clinical parameters were evaluated using the Fibromyalgia Impact Questionnaire (FIQ), visual analogues scales (VAS), and the Headache Impact Test (HIT-6). Oxidative stress was determined by measuring CoQ(10), catalase and lipid peroxidation (LPO) levels in BMCs. Bioenergetic status was assessed by measuring ATP levels in BMCs.
RESULTS:
We found decreased CoQ(10), catalase and ATP levels in BMCs from FM patients as compared to normal control (P < 0.05 and P < 0.001, respectively) We also found increased level of LPO in BMCs from FM patients as compared to normal control (P < 0.001). Significant negative correlations between CoQ(10) or catalase levels in BMCs and headache parameters were observed (r = -0.59, P < 0.05; r = -0.68, P < 0.05, respectively). Furthermore, LPO levels showed a significant positive correlation with HIT-6 (r = 0.33, P<0.05). Oral CoQ(10) supplementation restored biochemical parameters and induced a significant improvement in clinical and headache symptoms (P < 0.001).
DISCUSSION:
The results of this study suggest a role for mitochondrial dysfunction and oxidative stress in the headache symptoms associated with FM. CoQ10 supplementation should be examined in a larger placebo controlled trial as a possible treatment in FM.
[url]https://www.ncbi.nlm.nih.gov/pubmed/22532869[/url]
[U]Chronic treatment with coenzyme Q10 reverses restraint stress-induced anhedonia and enhances brain mitochondrial respiratory chain and creatine kinase activities in rats.
[/U]
Several recent studies suggest a close link between mitochondrial dysfunction and depression. Coenzyme Q10 (CoQ10) is a mobile electron carrier in the mitochondrial respiratory chain (MRC) with antioxidant and potential neuroprotective activities. This study investigated the effect of chronic administration of CoQ10 (50, 100, and 200 mg/kg/day, intraperitoneally, for 4 weeks) on anhedonia and on the activities of MRC complexes and creatine kinase in the frontal cortex and hippocampus of Wistar rats subjected to chronic restraint stress (CRS, 6 h × 28 days). Exposure to CRS-induced anhedonic-like behavior (decreased sucrose preference), reduced body weight gain and food intake, increased adrenal gland weight, and altered the activity of the MRC complexes in the brain areas tested. CoQ10 dose-dependently antagonized CRS-induced depressive behavior by increasing sucrose preference (reversal of anhedonia), body weight, and food intake and reducing adrenal gland weight. CoQ10 also enhanced the activities of MRC complexes (I-IV) and creatine kinase in the frontal cortex and hippocampus. Thus, the reversal of CRS-induced anhedonia may be partially mediated by amelioration of brain mitochondrial function. The findings also support the hypothesis that brain energy impairment is involved in the pathophysiology of depression and enhancing mitochondrial function could provide an opportunity for development of a potentially more efficient drug therapy for depression.
[url]https://www.ncbi.nlm.nih.gov/pubmed/23928691[/url]
[U]Coenzyme Q10 reverses mitochondrial dysfunction in atorvastatin-treated mice and increases exercise endurance.
[/U]
Statins are cholesterol-lowering drugs widely used in the prevention of cardiovascular diseases; however, they are associated with various types of myopathies. Statins inhibit 3-hydroxy-3-methylglutaryl-coenzyme A (HMG-CoA) reductase and thus decrease biosynthesis of low-density lipoprotein cholesterol and may also reduce ubiquinones, essential coenzymes of a mitochondrial electron transport chain, which contain isoprenoid residues, synthesized through an HMG-CoA reductase-dependent pathway. Therefore, we hypothesized that statin treatment might influence physical performance through muscular mitochondrial dysfunction due to ubiquinone deficiency. The effect of two statins, atorvastatin and pravastatin, on ubiquinone content, mitochondrial function, and physical performance was examined by using statin-treated mice. Changes in energy metabolism in association with statin treatment were studied by using cultured myocytes. We found that atorvastatin-treated mice developed muscular mitochondrial dysfunction due to ubiquinone deficiency and a decrease in exercise endurance without affecting muscle mass and strength. Meanwhile, pravastatin at ten times higher dose of atorvastatin had no such effects. In cultured myocytes, atorvastatin-related decrease in mitochondrial activity led to a decrease in oxygen utilization and an increase in lactate production. Conversely, coenzyme Q(10) treatment in atorvastatin-treated mice reversed atorvastatin-related mitochondrial dysfunction and a decrease in oxygen utilization, and thus improved exercise endurance. Atorvastatin decreased exercise endurance in mice through mitochondrial dysfunction due to ubiquinone deficiency. Ubiquinone supplementation with coenzyme Q(10) could reverse atorvastatin-related mitochondrial dysfunction and decrease in exercise tolerance.
[url]https://www.ncbi.nlm.nih.gov/pubmed/22653988[/url]
[/I]
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[B][U]Day One: Lat Width, Traps, Biceps Mechanical/Metabolic Stressors (3-12 rep range)[/U][/B]
[U]***Warm Up***[/U]
A1. Ab cable crunch: 57.5 x 30
A2. Hanging leg raise: BW x 30
[B]ITS ABOUT TIME WE GROW MOTHERF#$KER!!![/B]
Weighted Wide Grip Pullups: Potentiating Pyramid Sets
BW x 6
+30 x 6
+50 x 6
+95 x 4
+110 x 3 full 2 partials
8-12 reps
+70 x 12
[B]MORE WEIGHT!!! MORE REPS!!![/B]
Weighted ANY Grip Pullups (use partials if needed to progress): Modified Muscle Rounds
Round #1
30 x 4
10s break
30 x 4
10s break
30 x 4
10s break
30 x 4
10s break
30 x 4
10s break
30 x 4
Round #2
30 x 4
10s break
30 x 4
10s break
30 x 4
10s break
30 x 4
10s break
30 x 4
10s break
30 x 4
[B]PILING ON GROWTH!!!! LETTING MYSELF BLEED!!![/B]
WG Pulldowns: 3 sets of 4-8 reps
225 x 5
225 x 5
225 x 5
Pullovers: 4 sets of 8-12 reps
Straight Bar Overhand
Body bent over: 72.5 x 10
Body upright: 72.5 x 10
Rope
Body bent over: 72.5 x 10
Body upright: 72.5 x 10
[B]THIS ANIMAL IS READY TO FEAST![/B]
Exercise X: modified K muscle rounds
Round #1
15 x 6
5s extreme stretch
15 x 6
5s extreme stretch
15 x 6
5s extreme stretch
15 x 6
5s extreme stretch
15 x 6
5s extreme stretch
15 x 6
Round #2
15 x 6
5s extreme stretch
15 x 6
5s extreme stretch
15 x 6
5s extreme stretch
15 x 6
5s extreme stretch
15 x 6
5s extreme stretch
15 x 6
[B]STORMING AROUND THIS GYM! BEND THESE F#$KING BARS![/B]
DB Shrugs ss BB Front Shrugs: 3 sets of 20-30 reps per set
110's x 24 into 455 x 20
110's x 24 into 455 x 20
110's x 24 into 455 x 20
Alt DB Supinating Curls: 3 sets of 4-8 reps
55's x 5 5
55's x 5 5
55's x 5 5
[B]PROGRESSIVE OVERLOAD MOTHERF#$KER!!![/B]
BB Curls: modified K style muscle rounds
Round #1
45 x 6
5s extreme stretch
45 x 6
5s extreme stretch
45 x 6
5s extreme stretch
45 x 6
5s extreme stretch
45 x 6
5s extreme stretch
45 x 6
Round #2
45 x 6
5s extreme stretch
45 x 6
5s extreme stretch
45 x 6
5s extreme stretch
45 x 6
5s extreme stretch
45 x 6
5s extreme stretch
45 x 6
[B]NEVER SETTLING FOR SECOND BEST![/B]
Single Arm DB Preacher Hammer Curls (off opposite side): 3 sets
40's x 6 6
40's x 6 6
40's x 6 6
Bicep Cell Swelling Work - High Single Arm Cable Curls: 3 sets
10 x 20 20
10 x 20 20
10 x 20 20
[B]I TRAIN TO F#$KIN DEATH![/B]
***ACCESSORY***
HS Incline Press: Modified K Style Muscle Rounds
Round #1
2 plates + 10 ps x 6
10s break
2 plates + 10 ps x 6
10s break
2 plates + 10 ps x 6
10s break
2 plates + 10 ps x 6
10s break
2 plates + 10 ps x 6
10s break
2 plates + 10 ps x 6
[B]LIMITS? WHAT THE F#$K ARE THOSE...MORE!!![/B]
DB Laterals: Modified K Style Muscle Round
75's x 4
10s break
75's x 4
10s break
75's x 4
10s break
75's x 4
10s break
75's x 4
10s break
75's x 4
[B]OUT BREATHE AND I'M STILL PUTTIN IN THE WORK![/B]
DB Rear Delt Reverse Flys: Modified K Style Muscle Round
55's x 4
10s break
55's x 4
10s break
55's x 4
10s break
55's x 4
10s break
55's x 4
10s break
55's x 4
[B]I'LL STOP WHEN IM F#$KING FINISHED![/B]
Leg Extensions - Cell Swelling Work: 1 forced set of 100 reps (use partials if needed)
90 x 100
Abductor - Cell Swelling Work: 1 forced set of 100 reps (use partials if needed)
105 x 100
Tricep Pressdowns - Cell Swelling Work: 1 forced set of 100 reps (use partials if needed)
50 x 100
[B]BRING ON THE INSANITY!!![/B]
[U]Postworkout Cooldown[/U]
15 minutes Hydro Massage Table
[U]Later on During the Day[/U]
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session (week days only)
Inversion Table
Lower body SCD (Sequential Compression Device)
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[B]Antioxidant supplementation during exercise training: beneficial or detrimental?[/B]
High levels of reactive oxygen species (ROS) produced in skeletal muscle during exercise have been associated with muscle damage and impaired muscle function. Supporting endogenous defence systems with additional oral doses of antioxidants has received much attention as a noninvasive strategy to prevent or reduce oxidative stress, decrease muscle damage and improve exercise performance. Over 150 articles have been published on this topic, with almost all of these being small-scale, low-quality studies. The consistent finding is that antioxidant supplementation attenuates exercise-induced oxidative stress. However, any physiological implications of this have yet to be consistently demonstrated, with most studies reporting no effects on exercise-induced muscle damage and performance. Moreover, a growing body of evidence indicates detrimental effects of antioxidant supplementation on the health and performance benefits of exercise training. Indeed, although ROS are associated with harmful biological events, they are also essential to the development and optimal function of every cell. The aim of this review is to present and discuss 23 studies that have shown that antioxidant supplementation interferes with exercise training-induced adaptations. The main findings of these studies are that, in certain situations, loading the cell with high doses of antioxidants leads to a blunting of the positive effects of exercise training and interferes with important ROS-mediated physiological processes, such as vasodilation and insulin signalling. More research is needed to produce evidence-based guidelines regarding the use of antioxidant supplementation during exercise training. We recommend that an adequate intake of vitamins and minerals through a varied and balanced diet remains the best approach to maintain the optimal antioxidant status in exercising individuals.
[url]https://www.ncbi.nlm.nih.gov/pubmed/22060178[/url]
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[B]TAURINE: More Benefits Than Just Hydration[/B]
Always talked about, but often forgotten. HUGE fan of taurine supplementation! Taurine is an organic acid acting as a lipid/membrane stabilizer that, on a cellular level, has a tremendous amount of benefits that a lot of people forget about like
•its ability to reduce insulin resistance
•its ability to lessen DOMs when combined with amino acids
•its ability to increase blood flow
•its obvious hydration benefits
•its ability to increase exercise capacity
•some potential to increase testosterone (thought not quite sure how well this correlates to real world application)
A lot of supplements you take for 1 reason or another usually have a million other benefits that you're probably unaware of.
__________________________________________________
[I]
[U]Additional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exercise.
[/U]
Taurine (TAU) has a lot of the biological, physiological, and pharmocological functions including anti-inflammatory and anti-oxidative stress. Although previous studies have appreciated the effectiveness of branched-chain amino acids (BCAA) on the delayed-onset muscle soreness (DOMS), consistent finding has not still convinced. The aim of this study was to examine the additional effect of TAU with BCAA on the DOMS and muscle damages after eccentric exercise. Thirty-six untrained male volunteers were equally divided into four groups, and ingested a combination with 2.0 g TAU (or placebo) and 3.2 g BCAA (or placebo), thrice a day, 2 weeks prior to and 4 days after elbow flexion eccentric exercise. Following the period after eccentric exercise, the physiological and blood biochemical markers for DOMS and muscle damage showed improvement in the combination of TAU and BCAA supplementation rather than in the single or placebo supplementations. In conclusion, additional supplement of TAU with BCAA would be a useful way to attenuate DOMS and muscle damages induced by high-intensity exercise.
[url]https://www.ncbi.nlm.nih.gov/pubmed/23392882[/url]
[U]Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabetics.
[/U]
Type 1 diabetics have a well-recognised risk of accelerated cardiovascular disease. Even in the absence of clinical signs there are detectable abnormalities of conduit vessel function. Our group has previously reported reversal of endothelial dysfunction in diabetics with pravastatin. In young asymptomatic smokers, taurine supplementation has a beneficial impact on macrovascular function, assessed by FMD, and shows an up-regulation of nitric oxide from monocyte-endothelial cell interactions. We hypothesise that taurine supplementation reverses early endothelial abnormalities in young male type 1 diabetics, as assessed by applanation tonometry, brachial artery ultrasound and laser Doppler fluximetry. Asymptomatic, male diabetics (n=9) were scanned prior to treatment and then randomised in a double-blind cross-over fashion to receive either 2 weeks placebo or taurine. Control patients (n=10) underwent a baseline scan. Assessed diabetics had detectable, statistically significant abnormalities when compared with controls, in both arterial stiffness (augmentation index) and brachial artery reactivity (FMD). Both of these parameters were returned to control levels with 2 weeks taurine supplementation. In conclusion, 2 weeks taurine supplementation reverses early, detectable conduit vessel abnormalities in young male diabetics. This may have important implications in the long-term treatment of diabetic patients and their subsequent progression towards atherosclerotic disease.
[url]https://www.ncbi.nlm.nih.gov/pubmed/20667936[/url]
[U]CSD mRNA expression in rat testis and the effect of taurine on testosterone secretion.
[/U]
In the present study, the cysteine sulfinate decarboxylase (CSD) mRNA expression was detected in rat testis by RT-PCR. The results showed that CSD mRNA was expressed in rat testis, and the putative encoded-amino acid sequence was exactly the same as that in rat liver which was already known. At the same time, the effects of taurine on testosterone secretion were investigated both in vivo and in vitro. In vivo, taurine were administered to male rats by tap water. The results showed that taurine obviously stimulated the secretion of FSH, LH and testosterone in serum, but showed no significant effect on the secretion of estradiol. Taurine administered in water could significantly increase the concentration of taurine in the blood and testis of rats. In vitro, cultured Leydig cells were treated with taurine independently or incubated with human chorionic gonadotropin (HCG) and progesterone. The results showed that taurine had biphasic effects on basal testosterone secretion in cultured Leydig cells. Low concentrations of taurine (0.1-100 microg/ml) could stimulate testosterone secretion, whereas high concentration of taurine (400 microg/ml) could inhibit testosterone secretion. Testosterone secretion stimulated by HCG was significantly increased by 10 and 100 microg/ml of taurine administration, and obviously decreased by treating with 400 microg/ml of taurine. Testosterone secretion induced by progesterone was significantly stimulated by treating with 1.0 and 10 microg/ml of taurine, however, it was significantly inhibited when treated with 400 microg/ml of taurine. Meanwhile, the effect of silencing CSD mRNA by siRNA on testosterone secretion was analyzed. The results showed that testosterone secretion was obviously decreased after the inhibition of CSD mRNA expression in cultured Leydig cells. These results indicated that taurine can be synthesized in rat testis by CSD pathway, and it plays important roles in testosterone secretion both in vivo and in vitro which need to be further investigated.
[url]https://www.ncbi.nlm.nih.gov/pubmed/19921479[/url]
[/I]
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[B]•••BEAST FITNESS RADIO NEW EPISODE•••[/B]
It was pretty awesome to sit down and just bull**** with Austin Stout and IFBB PRO/RD Christopher Tuttle! We started off talking about nutrition and then slowly just talked about everything including some funny Chris Aceto stories haha! It was our pleasure to have Chris on and expect him to be on more episodes in the future! Check him out at [url]www.IFBBPROChrisTuttle.com[/url]
[img]http://scontent-iad3-1.xx.fbcdn.net/v/t1.0-9/14724419_10205943701750821_3684214631244748296_n.jpg?oh=ad6e98b932875b645fdcf6a0609d9819&oe=589BC8A9[/img]
•••Get the episodes on iTunes, YouTube, and Libsyn at the links below•••
[url]https://itunes.apple.com/us/podcast/beastfitness-radios-podcast/id1065532968[/url]
[url]www.youtube.com/user/NaturallyGreatBB[/url]
[url]http://beastfitnessradio.libsyn.com[/url]
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[B]Endurance Exercise Enhances the Effect of Strength Training on Muscle Fiber Size and Protein Expression of Akt and mTOR[/B]
Reports concerning the effect of endurance exercise on the anabolic response to strength training have been contradictory. This study re-investigated this issue, focusing on training effects on indicators of protein synthesis and degradation. Two groups of male subjects performed 7 weeks of resistance exercise alone (R; n = 7) or in combination with preceding endurance exercise, including both continuous and interval cycling (ER; n = 9). Muscle biopsies were taken before and after the training period. Similar increases in leg-press 1 repetition maximum (30%; P<0.05) were observed in both groups, whereas maximal oxygen uptake was elevated (8%; P<0.05) only in the ER group. The ER training enlarged the areas of both type I and type II fibers, whereas the R protocol increased only the type II fibers. The mean fiber area increased by 28% (P<0.05) in the ER group, whereas no significant increase was observed in the R group. Moreover, expression of Akt and mTOR protein was enhanced in the ER group, whereas only the level of mTOR was elevated following R training. Training-induced alterations in the levels of both Akt and mTOR protein were correlated to changes in type I fiber area (r = 0.55–0.61, P<0.05), as well as mean fiber area (r = 0.55–0.61, P<0.05), reflecting the important role played by these proteins in connection with muscle hypertrophy. Both training regimes reduced the level of MAFbx protein (P<0.05) and tended to elevate that of MuRF-1. The present findings indicate that the larger hypertrophy observed in the ER group is due more to pronounced stimulation of anabolic rather than inhibition of catabolic processes.
[url]https://www.researchgate.net/publication/294882078_Endurance_Exercise_Enhances_the_Effect_of_Strength_Training_on_Muscle_Fiber_Size_and_Protein_Expression_of_Akt_and_mTOR?_sg=ELkzomsVFYInnVEYT4U4XwnQsrs7HQT0fnbjSYCLp6uLQc6xsfhYS2NgZaXQrzbybdDxf29RaJifA5tnvT0gJA[/url]
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[B][U]Day Two: Calves & Forearms Hybrid[/U][/B]
[U]***Warm Up***[/U]
A1. Ab cable crunch: 57.5 x 30
A2. Hanging leg raise: BW x 30
[B]MY CALVES AND FOREARMS ARE WEAK. SO GUESS WHAT. I F#$KING WORK THEM. PRETTY F#$KING SIMPLE CONCEPT.[/B]
Banded Hack Squat Calf Press:
Potentiating Pyrmaid Sets until unable to get 20 double paused reps
0 + bands x 20
1 pps + bands x 20
2 pps + bands x 15
8-12 reps w/ extreme stretch
3 pps + bands x 8 into 10s extreme stretch
3 pps + bands x 8 into 10s extreme stretch
3 pps + bands x 8 into 10s extreme stretch
[B]ADDED MORE REPS AND TENSION! NOW THE PAIN IS SETTLING IN![/B]
Seated Calf Press: modified k muscle round
Round #1
50 ps x 4
5s extreme stretch
50 ps x 4
5s extreme stretch
50 ps x 4
5s extreme stretch
50 ps x 4
5s extreme stretch
50 ps x 4
5s extreme stretch
50 ps x 4
Round #2
50 ps x 4
5s extreme stretch
50 ps x 4
5s extreme stretch
50 ps x 4
5s extreme stretch
50 ps x 4
5s extreme stretch
50 ps x 4
5s extreme stretch
50 ps x 4
Straight Potentiating Pyramid Sets until unable to do 3 reps (drop set on top set)
70 ps x 3
90 ps x 3
100 ps x 3
115 ps x 2 into 90 ps x 3 into 45 ps x 20
[B]PUSH GROWTH! DONT STOP WHEN IT HURTS, THATS WHAT I CRAVE, THATS WHEN IT FEELS F#$KING GOOD! LETS GO!!![/B]
Leg Press Calf Press: AMRAP sets adding 2 pps each increase until unable to do 15 reps
2 pps x 110
4 pps x 60
6 pps x 33
8 pps x 20
10 pps x 3
[B]MORE!! MORE!!! MAKE THIS SH*T F#$KING BLEED![/B]
Tibialis Raise: Potentiating Pyramid Sets with Paused reps
30 x 30
35 x 20
40 x 12
NOS
45 x 8 into 40 x 8 into 35 x 8 into 30 x 8
Calf Extreme Stretch: 1 set to failure
BW x 1m 30s
[B]BECOME THE ANIMAL![/B]
Vertical Wrist Roller: Potentiating Pyramid Sets until
Unable to do 5 reps
2.5 x 5
5 x 5
7.5 x 5
10 x 4
Overhand Short BB Extensors (off preacher bench): Potentiating Pyramid AMRAP sets of paused reps
Bar x 38
2.5 ps x 26
5 ps x 18
7.5 ps x 15
[B]YOU WOULDNT LAST 2 MINUTES IN MY WORLD![/B]
Overhand BB Flexors (elbows pointed back): Potentiating Pyramid AMRAP sets of paused reps
Bar x 100
65 x 56
85 x 40
135 x 20
Weighted Barbell Holds: 1 set to failure and actually drop the weight
185 x 1m
***ACCESSORY WORK***
• No leg work the day before legs
[B]IM THE F#$KING CONQUEROR!!!![/B]
HS Low Row: work up to a max DC modified rest/pause for 20 forced reps using partials if needed
1 pps x 12
2 pps x 12
3 pps x 12
4 pps x 10 3 3 2 2
HS Shoulder Press: work up to a max DC modified rest/pause for 20 forced reps using partials if needed
1 pps x 12
2 pps x 12
2 plates + 25 ps x 8 4 4 4
[B]MORE FAILURE!!!![/B]
Chest Press Machine: work up to a max DC modified rest/pause for 20 forced reps using partials if needed
170 x 12
210 x 12 5 4
Rope Tricep Pressdowns: work up to a max DC modified rest/pause for 20 forced reps using partials if needed
35 x 12
50 x 15 5
Preacher Curl Machine: work up to a max DC modified rest/pause for 20 forced reps using partials if needed
35 x 12
50 x 15 5
[B]I REFUSE TO LOSE! I REFUSE TO EVER GIVE IN OR GIVE UP! I'LL DIE BEFORE I GIVE UP![/B]
[U]Postworkout Cooldown[/U]
15 minutes Hydro Massage Table
[U]Later on During the Day[/U]
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session (week days only)
Inversion Table
Lower body SCD (Sequential Compression Device)
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[B][U]L-CITRULLINE: Improve Blood Pressure
[/U][/B]
Following my post yesterday, there are many ergogenic aids we use everyday that have MORE benefits than simply enhanced performance. A very popular ingredient, L-Citrulline does MORE than simply increase arginine plasma content, reducing DOMs, and reducing fatigue intra-workout, it also:
•has the potential to reduce serum concentrations of cardiovascular risk factors
•improve insulin sensitivity via glucose control
•improve vascular dysfunction
•has the potential to limit lipid storage and accelerate lipolysis
•decrease blood pressure
...and the list goes on and on. Depending on your goals and the form of citrulline you're taking will dictate your dosage.
______________________________
[I]
[U]Citrulline induces fatty acid release selectively in visceral adipose tissue from old rats.
[/U]
SCOPE:
During aging, increased visceral adipose tissue (AT) mass may result in impaired metabolic status. A citrulline (CIT)-supplemented diet reduces AT mass in old rats. We hypothesized that CIT could directly affect fatty acid (FA) metabolism in retroperitoneal AT.
METHODS AND RESULTS:
A 24-h exposure of AT explants from old (25 months) rats to 2.5 mM CIT induced a 50% rise in glycerol and FA release, which was not observed in explants from young (2 months) animals. The phosphorylated form of hormone-sensitive lipase, a key lipolytic enzyme, was 1.5-fold higher in CIT-treated explants from old and young rats, whereas glyceroneogenesis, that provides glycerol-3P requested for FA re-esterification, and its key enzyme phosphoenolpyruvate carboxykinase, were down-regulated 40-70%. Specifically in young rats, beta-oxidation capacity and gene expressions of carnitine palmitoyl transferase 1-b and very long chain acyl-CoA dehydrogenase were strongly up-regulated by CIT. In contrast, in old rats, while glyceroneogenesis was lower, beta-oxidation was not affected, enabling increased FA release.
CONCLUSION:
Hence, in visceral AT, CIT exerts a specific induction of the beta-oxidation capacity in young rats and a selective stimulation of FA release in old rats, therefore providing a direct mechanism of CIT action to reduce AT mass.
[url]https://www.ncbi.nlm.nih.gov/pubmed/24913603[/url]
[U]Citrulline Supplementation Induces Changes in Body Composition and Limits Age-Related Metabolic Changes in Healthy Male Rats.
[/U]
BACKGROUND:
Aging is associated with profound metabolic disturbances, and citrulline may be of use to limit them.
OBJECTIVE:
The aim of this work was to evaluate the long-term effect of citrulline supplementation on metabolism in healthy aged rats.
METHODS:
Twenty-month-old male rats were randomly assigned to be fed (ad libitum) for 12 wk with either a citrulline-enriched diet (1 g ⋅ kg(-1) ⋅ d(-1)) or a standard diet [rendered isonitrogenous by addition of nonessential amino acids (NEAAs)]. Motor activity and muscle strength were measured, body composition was assessed, and muscle metabolism (protein structure, mitochondrial exploration, and transductional factors) and lipid metabolism (lipoprotein composition and sensitivity to oxidative stress) were explored.
RESULTS:
Compared with the NEAA-treated group, citrulline supplementation was associated with lower mortality (0% vs. 20%; P = 0.05), 9% higher lean body mass (P < 0.05), and 13% lower fat mass (P < 0.05). Compared with the NEAA-treated group, citrulline-treated rats had greater muscle mass (+14-48% depending on type of muscle; P < 0.05 for tibialis, gastrocnemius, and plantaris). Susceptibility to oxidation of lipoproteins, as measured by the maximal concentration of 7-ketocholesterol after copper-induced VLDL and LDL oxidation, was lower in citrulline-treated rats than in NEAA-treated rats (187 ± 8 μmol/L vs. 243 ± 7 μmol/L; P = 0.0005).
CONCLUSIONS:
Citrulline treatment in male aged rats favorably modulates body composition and protects against lipid oxidation and, thus, emerges as an interesting candidate to help prevent the aging process.
[url]https://www.ncbi.nlm.nih.gov/pubmed/26019250[/url]
[U]Dietary supplementation with watermelon pomace juice enhances arginine availability and ameliorates the metabolic syndrome in Zucker diabetic fatty rats.
[/U]
Watermelon is rich in L-citrulline, an effective precursor of L-arginine. This study was conducted to determine whether dietary supplementation with watermelon pomace juice could ameliorate the metabolic syndrome in the Zucker diabetic fatty (ZDF) rat, an animal model of noninsulin-dependent diabetes mellitus. Nine-week-old ZDF rats were assigned randomly to receive drinking water containing 0% (control) or 0.2% L-arginine (as 0.24% L-arginine-HCl), 63% watermelon pomace juice, 0.01% lycopene, or 0.05% citrus pectin (n = 6 per treatment). At the end of the 4-wk supplementation period, blood samples, aortic rings, and hearts were obtained for biochemical and physiological analyses. Feed or energy intakes did not differ among the 5 groups of rats. However, dietary supplementation with watermelon pomace juice or L-arginine increased serum concentrations of arginine; reduced fat accretion; lowered serum concentrations of glucose, free fatty acids, homocysteine, and dimethylarginines; enhanced GTP cyclohydrolase-I activity and tetrahydrobiopterin concentrations in the heart; and improved acetylcholine-induced vascular relaxation. Compared with the control, dietary supplementation with lycopene or citrus pectin did not affect any measured parameter. These results provide the first evidence to our knowledge for a beneficial effect of watermelon pomace juice as a functional food for increasing arginine availability, reducing serum concentrations of cardiovascular risk factors, improving glycemic control, and ameliorating vascular dysfunction in obese animals with type-II diabetes.
[url]https://www.ncbi.nlm.nih.gov/pubmed/18029483[/url][/I]
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[B][U]Day Three: Quads, Glutes, Hamstrings Mechanical/Metabolic Stressors (Quad Emphasis)[/U][/B]
[U]***Warm Up***[/U]
A1. Leg Extensions: 70 x 50
A2. Abdcutor: 105 x 50
[B]SH*TS ABOUT TO GO DOWN!!! LETS SCREAM!!! LETS RIOT!!! LETS BURN THIS F#$KER DOWN!!![/B]
High Bar Back Squats: Potentiating Pyramid Sets
Bar x 10
135 x 3
225 x 1
315 x 1
405 x 1
495 x 1
550 x 1
[B]EXPLODING OUTTA THE HOLE WITH BAD INTENTIONS!!! WE'RE JUST GETTING STARTED!!![/B]
Sumo Deadlifts: Potentiating Pyramid Sets
135 x 1
225 x 1
315 x 1
405 x 1
495 x 1
610 x 1
[B]RIP THAT SH*T OFF THE GROUND!!! I OWN THIS!!![/B]
Front Squats: Potentiating Pyramid Sets
Bar x 2
135 x 2
225 x 2
315 x 1
415 x 1
[B]BEND THESE F#$KIN BARS!!![/B]
Close Stance Hack Squats: Potentiating Pyramid sets of 6-10 reps utilizing a 2:2:2:2 tempo
1 pps x 10
2 pps x 10
3 pps x 10
3 plates + 10 ps x 6
[B]ARE YOU DEAD YET? NO? KEEP WORKING!!!![/B]
Close Stance Leg Press (VL Partials): Muscle Rounds
Round #1 (6x6)
20 plates x 6
10s break
20 plates x 6
10s break
20 plates x 6
10s break
20 plates x 6
10s break
20 plates x 6
10s break
20 plates x 6
Round #2 (6x6)
20 plates x 6
10s break
20 plates x 6
10s break
20 plates x 6
10s break
20 plates x 6
10s break
20 plates x 6
10s break
20 plates x 6
Round #3 (10x10)
10 plates x 10
10s break
10 plates x 10
10s break
10 plates x 10
10s break
10 plates x 10
10s break
10 plates x 10
10 plates x 10
10s break
10 plates x 10
10s break
10 plates x 10
10s break
10 plates x 10
10s break
10 plates x 10
[B]ENOUGH VOLUME??!?! PLEASE! I WANT MORE F#$KING PAIN!!![/B]
Single Leg Alt Glute Kickbacks: rest/pause to failure
42.5 x 6 5 4 per side
Adductor: rest/pause to failure
105 x 12 6 5 2
Laying Leg Curl: rest/pause to failure
90 x 12 7 4 2 1
[B]OVERLOAD MOTHERF#$KER!!![/B]
***ACCESSORY WORK***
Upperbody GIANT set: 3 total sets
A1. Overhand Grip High Cable Flys
25 x 15
25 x 15
25 x 15
A2. Overhand Grip Cable Rear Delt flys
25 x 12
25 x 12
25 x 12
A3. Rope Pressdowns
50 x 15
50 x 15
50 x 15
A4. High Rope Hammer Curls
50 x 15
50 x 15
50 x 15
A5. CG Pullups
BW x 18
BW x 18
BW x 18
[B]BECOME THE F#$KING ANIMAL YOU WERE MEANT TO BE!!!![/B]
[U]
Postworkout Cooldown[/U]
15 minutes Hydro Massage Table
[U]Later on During the Day[/U]
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session (week days only)
Inversion Table
Lower body SCD (Sequential Compression Device)
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[B]Drying out until around noon and then loading from then on until 8PM! Dry out, fill up, wake up tight, win on stage! Thats the gameplan![/B]
[img]http://scontent-iad3-1.xx.fbcdn.net/v/t1.0-9/14900578_10205956721796314_6312410537566071578_n.jpg?oh=f0ce5a8405f96cad85bead7e9c5f094a&oe=58A54A35[/img]
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[B]••HOW TO TRY OUT YOURSELF OR CLIENTS DURING A PEAK••[/B]
I wanted to make a quick little illustration for younger prep coaches to learn from. During a "drying out" phase of your peak, you're essentially trying to prime yourself for the load about to come. This will vary DRASTICALLY from person to person. For my friend and good client, we needed to:
1. lower carbohydrates
2. jack up water
3. keep sodium moderate
This was done until noon and then we began to load. How this is applicable for you and your clients is look at the 2 pictures. This particular guy holds a TON of water which you can see in picture 1 on the left. We needed to move that fluid out of his midsection, so we proceeding accordingly. 1 meal later on the right and you can see the fluid has dissipated dramatically. 2 more meals in this direction and your client will be in shape!
[IMG]http://scontent-iad3-1.xx.fbcdn.net/v/t1.0-9/14590256_10205962462619831_8944482737866542766_n.jpg?oh=71af64a3d671d7f6c0e9ac67fff12474&oe=589B1592[/IMG]
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[B]And time for another peak week to begin!!!! In pretty much the perfect spot to do a slight tapering depletion into a modified rapid backload...lets bring it home!!!!
Just a heads up for anyone looking to rapid backload...YOU NEED TO BE SHREDDED FOR IT TO BE SUCCESSFUL!!!! If not you're probably just going to retain fluid and look soft on stage.[/B]
[img]http://scontent-iad3-1.xx.fbcdn.net/v/t1.0-9/14601104_10205970458739729_466410607972767004_n.jpg?oh=19683d71b38d1923f14a9f9c60dde4d0&oe=589DAA9A[/img]
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[B][U]LUTEIN: Eye Health
[/U][/B]
A newer area of supplementation I'm personally getting into is eye health...the fact that I sit in front of a computer about 12 hours a day for prep coaching or academics made me realize just how much I need to make sure my eyes are are healthy as possible due to the amount of stress their under daily.
Lutein is a naturally occurring carotenoid that you don't even need through supplementation as long as you're eating enough fruits and vegetables (spinach and eyes have the highest content as well as the highest absorbable form of lutein.) To my understanding of the data we have available to us, lutein, zeaxanthin and meso-zeaxanthin in the macula actually block blue light from reaching the underlying structures in our retina. This will actually reduce a lot of the oxidative stress that contributes to many ocular health disorders.
It seems 15-40mgs of lutein per day (combined with fatty acids to aid in optimal absorption) is a very good range to provide overall ocular protection.
______________________________________
[I]
[U]Low and high responders to pharmacological doses of beta-carotene: proportion in the population, mechanisms involved and consequences on beta-carotene metabolism.
[/U]
The aim of this study was to assess the interindividual variability of chylomicron beta-carotene response to a pharmacological load of beta-carotene in the population, to identify the mechanisms responsible for this variability, and to evaluate its consequences on beta-carotene status and metabolism. The variability, as estimated by the 3-h chylomicron beta-carotene response to 120 mg beta-carotene in 79 healthy male volunteers, was high (CV = 61%), but it was unimodal and all the subjects had detectable chylomicron beta-carotene. In 16 subjects randomly selected among the 79, the interindividual variability of the triglyceride-adjusted chylomicron (beta-carotene + retinyl palmitate) response (0-12.5 h area under the curve) was high (CV = 54%), suggesting that there is a high interindividual variability in the efficiency of intestinal absorption of beta-carotene. The chylomicron beta-carotene response was correlated (r = 0.50, P < 0.05) with the chylomicron triglyceride response. The beta-carotene status, as assessed by beta-carotene concentration in buccal mucosal cells, was correlated (r = 0.73, P < 0.05) with the triglyceride-adjusted chylomicron beta-carotene response, i.e., with the ability to respond to beta-carotene. The triglyceride-adjusted chylomicron retinyl-palmitate response was correlated (r = 0.55, P < 0.05) with the triglyceride-adjusted chylomicron beta-carotene response. Plasma all-trans retinoic acid slightly, but significantly, increased (+40%) 3 h after the beta-carotene load, but this increase was not related to the triglyceride-adjusted beta-carotene response. In conclusion, the ability to respond to beta-carotene is highly variable, but there is probably a very small proportion of true non-responders to pharmacological doses of beta-carotene in the healthy population. This variability is apparently mainly due to interindividual differences in the efficiency of intestinal absorption of beta-carotene and in chylomicron metabolism. The ability to respond to beta-carotene can affect the beta-carotene status and the provitamin A activity of beta-carotene, but it has apparently no effect on the amount of retinoic acid appearing in the plasma after the ingestion of a pharmacological dose of beta-carotene.
[url]https://www.ncbi.nlm.nih.gov/pubmed/9799811[/url]
[U]Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations.
[/U]
Lutein and zeaxanthin accumulate in the macular pigment of the retina, and are reported to be associated with a reduced incidence of age-related macular degeneration. A rich source of lutein and zeaxanthin in the American diet is the yolk of chicken eggs. Thus, the objective of the study was to investigate the effect of consuming 1 egg/d for 5 wk on the serum concentrations of lutein, zeaxanthin, lipids, and lipoprotein cholesterol in individuals >60 y of age. In a randomized cross-over design, 33 men and women participated in the 18-wk study, which included one run-in and one washout period of no eggs prior to and between two 5-wk interventions of either consuming 1 egg or egg substitute/d. Serum lutein 26% (P < 0.001) and zeaxanthin 38% (P < 0.001) concentrations increased after 5-wk of 1 egg/d compared with the phase prior to consuming eggs. Serum concentrations of total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides were not affected. These findings indicate that in older adults, 5 wk of consuming 1 egg/d significantly increases serum lutein and zeaxanthin concentrations without elevating serum lipids and lipoprotein cholesterol concentrations.
[url]https://www.ncbi.nlm.nih.gov/pubmed/16988120[/url]
[U]Neovascular age-related macular degeneration and its relationship to antioxidant intake.
[/U]
PURPOSE:
Experimental and epidemiological studies suggest that low antioxidant intake may be associated with the occurrence of neovascular age-related macular degeneration (AMD).
METHODS:
We investigated this hypothesis further with a case-control study involving 72 case and 66 control patients attending the Ophthalmology Department of the University Hospital in Nijmegen. Data were collected by interview on antioxidant intake (i.e. in fruit and vegetables), cigarette smoking, sunlight exposure and familial predisposition. Antioxidant intake was calculated according to the method described in the Framingham Eye Study. Logistic regression analysis was used to estimate odds ratios (OR) and 95% confidence intervals (CI).
RESULTS:
The prevalence rate of AMD in patients with low antioxidant intake and low lutein intake (dichotomized at the median value) was about twice as high as that in patients with high intake: OR = 1.7, 95% CI (0.8-3.7), and OR = 2.4, 95% CI (1.1-5.1). Further specification of intake data into quartiles of antioxidant intake and lutein/zeaxanthine intake showed a clear dose-response relationship.
CONCLUSION:
The effect of dietary antioxidants upon macular health warrants preventive studies.
[url]https://www.ncbi.nlm.nih.gov/pubmed/12190777[/url][/I]
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[youtube]ldFT0jR5SiE[/youtube]
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[B][U]Day Five: Lat Thickness, Traps, Delts Metabolic/Cell Swelling Stressors (12+ rep range)[/U][/B]
[U]***Warm Up***[/U]
A1. Ab cable crunch: 57.5 x 30
A2. Hanging reverse crunch: BW x 30
[B]TIME TO F#$KING GROW!!!![/B]
BPAK Overhand BB Rows: Potentiating Pyramid Sets until unable to get 15 reps
Bar x 20
135 x 15
225 x 3
315 x 2
425 x 6
20-30 reps
335 x 24
[B]TEARIN THAT BAR OFF THE F#$KIN RACK!!![/B]
Snatch Grip Rack Pulls: Potentiating Pyramid Sets Working up to a forced 20 rep drop set (dropping as few times as possible for 20 total reps)
225 x 1
405 x 1
495 x 1
640 x 3
Single Arm DB Rows: 3 sets of 12-20 reps
110's x 12 12
110's x 12 12
110's x 12 12
[B]MAKING THIS WEIGHT MY B*TCH!!![/B]
HS Low Row: Potentiating Pyramid Sets Until Unable to get 12 reps
2 pps x 12
4 pps x 10
Overhand Grip HS High Row: Potentiating Pyramid Sets Until Unable to get 12 reps
2 pps x 12
2 plates + 25 ps x 5
[B]MORE REPS!!! MORE SETS!!! GROW B*TCH!![/B]
Cambered Bar Cable Pullovers: Modified K Style Muscle Round
65 x 6
10s Extreme Stretch
65 x 6
10s Extreme Stretch
65 x 6
10s Extreme Stretch
65 x 6
DB Shrugs ss Behind the Back BB Shrugs: 3 sets
90's x 40 into 335 x 24
90's x 40 into 335 x 24
90's x 40 into 335 x 24
[B]BLEEDING ALL OVER THIS IRON!!![/B]
Overhand BB Shrug: modified k muscle round
335 x 20
5s break
335 x 20
5s break
335 x 20
5s break
335 x 20
5s break
335 x 20
5s break
335 x 20
[B]NOW WE'RE WORKIN![/B]
DB rear Delt Flys: 2 NOS sets
55's x 10 into 45's x 10 into 35's x 10 into 25's x 10
55's x 10 into 45's x 10 into 35's x 10 into 25's x 10
DB Laterals: Modified K Style Muscle Rounds
Round #1
60's x 10
10s break
60's x 10
10s break
60's x 10
10s break
60's x 10
Round #2
60's x 10
10s break
60's x 10
10s break
60's x 10
10s break
60's x 10
[B]MORE MASS! FORCE GROWTH![/B]
High Cable Rear Delt Rows (Use single handles): 3 sets
50-100 reps
15 x 100
25-40 reps
25 x 40
12-20 reps
42.5 x 12
***ACCESSORY WORK***
Keep rest periods to 30s
HS Mid Press: DC Rest/Pause to failure
2 plates + 25 ps x 12 8 6
[B]BREATHIN FIRE ON THIS IRON![/B]
Cable Bar Curls: DC Rest/Pause to failure
57.5 x 12 10 10
Tricep Rope Pressdowns: DC Rest/Pause to failure
57.5 x 12 10 8
Single Leg Glute Kickbacks: DC Rest/Pause to failure
30 x 12 8 6 per side
[B]THATS HOW I GROW MOTHERF#$KER!!! PUSH WEIGHT...OVERLOAD...OVER AND OVER UNTIL IM F#$KIN PASSED OUT[/B]
[U]Postworkout Cooldown
[/U]15 minutes Hydro Massage Table
[U]Later on During the Day
[/U]Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session (week days only)
Inversion Table
Lower body SCD (Sequential Compression Device)
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[B]NSAIDS: Pain Relief, Beneficial or Detrimental to Hypertrophy?[/B]
NSAIDS (nonsteroidal anti-inflammatory drugs) are used and sometimes abused not only in our industry, but in our general population. Many people refuse to take any NSAIDs as they are an anti-inflammatory drug. We all know inflammation is a critical part of the growing process...so, are they beneficial or harmful in general?
NSAIDs work on a chemical level to block the effects of Cox-1 and Cox-2 (enzymes that are part of the manufacturing process for prostaglandins.) By blocking these enzymes, and stopping our body from producing as many prostaglandins, we there by reduce any swelling/inflammation. NSAIDs are mainly beneficial for:
•lower fever
•lower overall inflammation
•reduce swelling
Now, although it does all those beneficial things for recovery, everyone always asking, does reducing inflammation to such a degree lessen the growing process?...well, this goes back to using a drug conservatively VS abusing it. When using NSAIDs conservatively, you can not only reap the benefits of less overall inflammation and pain to aid in the recovering process BUT you can also increase activation of satellite cells there by increasing regeneration of muscle tissue.
Long story short, when used in moderation and away from your workout periods, they are completely fine! When abused and used around your workouts, they aren't the best idea.
________________________________________
[I]
[U]Activation of satellite cells and the regeneration of human skeletal muscle are expedited by ingestion of nonsteroidal anti-inflammatory medication
[/U]
With this study we investigated the role of nonsteroidal anti-inflammatory drugs (NSAIDs) in human skeletal muscle regeneration. Young men ingested NSAID [1200 mg/d ibuprofen (IBU)] or placebo (PLA) daily for 2 wk before and 4 wk after an electrical stimulation–induced injury to the leg extensor muscles of one leg. Muscle biopsies were collected from the vastus lateralis muscles before and after stimulation (2.5 h and 2, 7, and 30 d) and were assessed for satellite cells and regeneration by immunohistochemistry and real-time RT-PCR, and we also measured telomere length. After injury, and compared with PLA, IBU was found to augment the proportion of ActiveNotch1+ satellite cells at 2 d [IBU, 29 ± 3% vs. PLA, 19 ± 2% (means ± SEM)], satellite cell content at 7 d [IBU, 0.16 ± 0.01 vs. PLA, 0.12 ± 0.01 (Pax7+ cells/fiber)], and to expedite muscle repair at 30 d. The PLA group displayed a greater proportion of embryonic myosin+ fibers and a residual ∼2-fold increase in mRNA levels of matrix proteins (all P < 0.05). Endomysial collagen was also elevated with PLA at 30 d. Minimum telomere length shortening was not observed. In conclusion, ingestion of NSAID has a potentiating effect on Notch activation of satellite cells and muscle remodeling during large-scale regeneration of injured human skeletal muscle.—Mackey, A. L., Rasmussen, L. K., Kadi, F., Schjerling, P., Helmark, I. C., Ponsot, E., Aagaard, P., Durigan, J. L. Q., Kjaer, M. Activation of satellite cells and the regeneration of human skeletal muscle are expedited by ingestion of nonsteroidal anti-inflammatory medication.
[url]http://www.fasebj.org/content/early/2016/03/02/fj.201500198R[/url]
[U]The mechanisms of action of NSAIDs in analgesia.
[/U]
Traditionally, the analgesic action of nonsteroidal anti-inflammatory drugs (NSAIDs) has been explained on the basis of their inhibition of the enzymes that synthesise prostaglandins. However, it is clear that NSAIDs exert their analgesic effect not only through peripheral inhibition of prostaglandin synthesis but also through a variety of other peripheral and central mechanisms. It is now known that there are 2 structurally distinct forms of the cyclo-oxygenase enzyme (COX-1 and COX-2). COX-1 is a constitutive member of normal cells and COX-2 is induced in inflammatory cells. Inhibition of COX-2 activity represent the most likely mechanism of action for NSAID-mediated analgesia, while the ratio of inhibition of COX-1 to COX-2 by NSAIDs should determine the likelihood of adverse effects. In addition, some NSAIDs inhibit the lipoxygenase pathway, which may itself result in the production of algogenic metabolites. Interference with G-protein-mediated signal transduction by NSAIDs may form the basis of an analgesic mechanism unrelated to inhibition of prostaglandin synthesis. These is increasing evidence that NSAIDs have a central mechanism of action that augments the peripheral mechanism. This effect may be the result of interference with the formation of prostaglandins within the CNS. Alternatively, the central action may be mediated by endogenous opioid peptides or blockade of the release of serotonin (5-hydroxytryptamine; 5-HT). A mechanism involving inhibition of excitatory amino acids of N-methyl-D-aspartate receptor activation has also been proposed.
[url]https://www.ncbi.nlm.nih.gov/pubmed/8922554[/url]
[U]NSAIDs and Aspirin: Recent Advances and Implications for Clinical Management
[/U][url]https://books.google.com/books?id=riPqDAAAQBAJ&pg=PA38&lpg=PA38&dq=NSAIDS+examine&source=bl&ots=yZsukMmxrQ&sig=O1dlB7iHX7O0M07F00c6yQQyUF4&hl=en&sa=X&ved=0ahUKEwit2v-TqIfQAhWJ6SYKHRURBJUQ6AEIOzAE#v=onepage&q=NSAIDS%20examine&f=false[/url][/I]
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[B]Examination of the efficacy of acute L-alanyl-L-glutamine ingestion during hydration stress in endurance exercise.[/B]
BACKGROUND:
The effect of acute L-alanyl-L-glutamine (AG; Sustamine) ingestion on performance changes and markers of fluid regulation, immune, inflammatory, oxidative stress, and recovery was examined in response to exhaustive endurance exercise, during and in the absence of dehydration.
METHODS:
Ten physically active males (20.8 +/- 0.6 y; 176.8 +/- 7.2 cm; 77.4 +/- 10.5 kg; 12.3 +/- 4.6% body fat) volunteered to participate in this study. During the first visit (T1) subjects reported to the laboratory in a euhydrated state to provide a baseline (BL) blood draw and perform a maximal exercise test. In the four subsequent randomly ordered trials, subjects dehydrated to -2.5% of their baseline body mass. For T2, subjects achieved their goal weight and were not rehydrated. During T3 - T5, subjects reached their goal weight and then rehydrated to 1.5% of their baseline body mass by drinking either water (T3) or two different doses (T4 and T5) of the AG supplement (0.05 g.kg-1 and 0.2 g.kg-1, respectively). Subjects then exercised at a workload that elicited 75% of their VO2 max on a cycle ergometer. During T2 - T5 blood draws occurred once goal body mass was achieved (DHY), immediately prior to the exercise stress (RHY), and immediately following the exercise protocol (IP). Resting 24 hour (24P) blood samples were also obtained. Blood samples were analyzed for glutamine, potassium, sodium, aldosterone, arginine vasopressin (AVP), C-reactive protein (CRP), interleukin-6 (IL-6), malondialdehyde (MDA), testosterone, cortisol, ACTH, growth hormone and creatine kinase. Statistical evaluation of performance, hormonal and biochemical changes was accomplished using a repeated measures analysis of variance.
RESULTS:
Glutamine concentrations for T5 were significantly higher at RHY and IP than T2 - T4. When examining performance changes (difference between T2 - T5 and T1), significantly greater times to exhaustion occurred during T4 (130.2 +/- 340.2 sec) and T5 (157.4 +/- 263.1 sec) compared to T2 (455.6 +/- 245.0 sec). Plasma sodium concentrations were greater (p < 0.05) at RHY and IP for T2 than all other trials. Aldosterone concentrations at RHY and IP were significantly lower than that at BL and DHY. AVP was significantly elevated at DHY, RHY and IP compared to BL measures. No significant differences were observed between trials in CRP, IL-6, MDA, or in any of the other hormonal or biochemical measures.
CONCLUSION:
Results demonstrate that AG supplementation provided a significant ergogenic benefit by increasing time to exhaustion during a mild hydration stress. This ergogenic effect was likely mediated by an enhanced fluid and electrolyte uptake.
[url]https://www.ncbi.nlm.nih.gov/pubmed/20181080[/url]
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[B]F#$K THE SCALE
Yet ANOTHER reason why I always will look at client's pictures BEFORE even reading the rest of their email with their weight, energy levels, digestion, stress, etc. These pictures are only weeks apart. Same weight...and yet he's noticeably leaner and drastically stronger in the gym.
Physiques tell a much more detailed story than the scale[/B]
[img]http://scontent-iad3-1.xx.fbcdn.net/v/t1.0-9/14947761_10205978261774800_7579385657077329424_n.jpg?oh=2027c4f4440ec364d6a31e0481914fa8&oe=58A3E09E[/img]
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[B][U]Day Six: Biceps, Triceps, Forearms Metabolic/Cell Swelling Stressors (12+ rep range)[/U][/B]
[U]***Warm Up***[/U]
A1. Ab cable crunch: 57.5 x 30
A2. Hanging leg raise: BW x 30
[B]F#$K THE SHEEP...I'M THE LION[/B]
Close Grip Bench Press: Potentiating Pyramid Sets until unable to get 15 reps utilizing a 2:2:2:2 tempo
Bar x 20
135 x 6
225 x 3
320 x 3
AMRAP Pump Reps
250 x 20
Wide Grip BB Curls: Potentiating Pyramid Sets until unable to get 15 reps utilizing a 2:2:2:2 tempo
Bar x 12
65 x 12
85 x 12
105 x 10
AMRAP Pump Reps
85 x 20
[B]I WAS F#$KING MADE FOR THIS!!![/B]
Tate Press: Potentiating Pyramid Sets until unable to get 20 reps
85 x 20
105 x 20
155 x 20
Both Arm DB Supinating Curls: Potentiating Pyramid Sets until unable to get 12 reps
25's x 12
35's x 12
45's x 12
60's x 5
AMRAP Pump Reps (palms up entire time)
20's x 50
[B]HERE COMES THE FEAR!!! HERE COMES THE PANIC!!![/B]
Tricep Machine pressdown: Potentiating Pyramid Sets until unable to get 12 reps
170 x 12
210 x 12
250 x 14
Cambered Bar Curls (with back and elbows against preacher curl bench): 3 sets of 20-30 reps
+25 ps x 22
+25 ps x 22
+25 ps x 22
[B]RIDING ON A DRAGON'S BACK SWINGING A STONE AXE!!![/B]
Single Arm Rope Press Outs: 3 sets
25 x 8
25 x 8
25 x 8
DB Hammer Curls: 3 sets
70's x 10
70's x 10
70's x 10
[B]WARRIOR! MAKE ME BLEED AND I FIGHT HARDER![/B]
Tricep Bar Pressdowns: modified k style muscle round
50 x 12
5s extreme stretch
50 x 12
5s extreme stretch
50 x 12
5s extreme stretch
50 x 12
5s extreme stretch
50 x 12
5s extreme stretch
50 x 12
[B]DONT? HA...YOU GOTTA BE F#$KING KIDDING ME![/B]
Machine Preacher Curls: modified k style muscle round
65 x 12
5s extreme stretch
65 x 12
5s extreme stretch
65 x 12
5s extreme stretch
65 x 12
5s extreme stretch
65 x 12
5s extreme stretch
65 x 12
[B]FORCE ADAPTATION!!! EMBRACE AGONY!!![/B]
Overhand Bar Wrist Flexors ss Extensors off bench w/ short bar: 3 sets
105 x 20 into 2.5 ps x 20
105 x 20 into 2.5 ps x 20
105 x 20 into 2.5 ps x 20
Wrist Rollers: 3 sets
5 x 10
7.5 x 4
7.5 x 4
***ACCESSORY WORK***
[B]MY BODY SCREAMS STOP BUT MY MIND SAYS F#$KING MORE!!![/B]
Upper Body GIANT set: 5 total rounds
A1. Both Arm DB Rows
60's x 15
60's x 15
60's x 15
60's x 15
60's x 15
A2. DB shrugs
60's x 20
60's x 20
60's x 20
60's x 20
60's x 20
A3. Pec Cable Flys (top down)
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15
A4. DB BPAK Rear Delt Reverse Flys
30's x 15
30's x 15
30's x 15
30's x 15
30's x 15
[B]IF YOU THINK YOU TRAIN HARD...THINK AGAIN...YOU CAN ALWAYS PUSH HARDER, YOU CAN ALWAYS TOLERATE MORE PAIN[/B]
[U]Postworkout Cooldown[/U]
15 minutes Hydro Massage Table
[U]Later on During the Day[/U]
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session (week days only)
Inversion Table
Lower body SCD (Sequential Compression Device)
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[B][U]•••ENHANCE SLEEP WITH THE RIGHT FOODS•••[/U][/B]
Suppversity just posted up this study and I thought it was pretty interesting as many people struggle with sleep issues. The researchers in this study discuss measuring sleep, sleep patterns, endocrine functioning, metabolism, and a whole host of other aspects relating to understanding sleep quality. The researchers had a bit on the actual practical application from the limited data we have available to us that includes:
• High GI foods such as white rice, pasta, bread, and potatoes may promote sleep; however, they should be consumed more than 1 h before bedtime.
• Diets high in carbohydrate may result in shorter sleep latencies.
• Diets high in protein may result in improved sleep quality.
• Diets high in fat may negatively influence total sleep time.
• When total caloric intake is decreased, sleep quality may be disturbed.
• Small doses of tryptophan (1 g) may improve both sleep latency and sleep quality. This can be achieved by consuming approximately 300 g of turkey or approx- imately 200 g of pumpkin seeds.
• The hormone melatonin and foods that have a high melatonin concentration may decrease sleep onset time.
• Subjective sleep quality may be improved with the ingestion of the herb valerian; however, as with all supplements, athletes should be aware of potential contaminants as well as the inadvertent risk of a
positive drug test.
____________________________________
[I]
[U]Sleep in Elite Athletes and Nutritional Interventions to Enhance[/U]
Sleep has numerous important physiological and cognitive functions that may be particularly important to elite athletes. Recent evidence, as well as anecdotal information, suggests that athletes may experience a reduced quality and/or quantity of sleep. Sleep deprivation can have significant effects on athletic performance, espe- cially submaximal, prolonged exercise. Compromised sleep may also influence learning, memory, cognition, pain per- ception, immunity and inflammation. Furthermore, changes in glucose metabolism and neuroendocrine function as a result of chronic, partial sleep deprivation may result in alterations in carbohydrate metabolism, appetite, food intake and protein synthesis. These factors can ultimately have a negative influence on an athlete’s nutritional, met- abolic and endocrine status and hence potentially reduce athletic performance. Research has identified a number of neurotransmitters associated with the sleep–wake cycle. These include serotonin, gamma-aminobutyric acid, orexin, melanin-concentrating hormone, cholinergic, galanin, nor- adrenaline, and histamine. Therefore, nutritional interven- tions that may act on these neurotransmitters in the brain may also influence sleep. Carbohydrate, tryptophan, vale- rian, melatonin and other nutritional interventions have been investigated as possible sleep inducers and represent promising potential interventions. In this review, the factors influencing sleep quality and quantity in athletic popula- tions are examined and the potential impact of nutritional interventions is considered. While there is some research investigating the effects of nutritional interventions on sleep, future research may highlight the importance of nutritional and dietary interventions to enhance sleep.
[url]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/[/url][/I]
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[B]Tremendous friend and client CRUSHING PRs in prep! 19 weeks out and more than enough time to get in shape, have a diet break or 2, and come in PEELED[/B]
[img]http://scontent-iad3-1.xx.fbcdn.net/v/t1.0-9/14947861_10205984900820772_899763213077440713_n.jpg?oh=21aa7b045fedc3f1b1213c40b6a740ea&oe=588F5166[/img]
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I'm in! Following what appears to be a great thread and hoping to learn a lot.
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[B][U]Day Seven: Quads, Glutes, Hamstrings, Calves Metabolic/Cell Swelling Stressors (Glute/Hamstring Emphasis)[/U][/B]
[U]***Warm Up***[/U]
A1. Leg Extensions: 70 x 50
A2. Abdcutor: 105 x 50
[B]HEAR THAT? THATS THE SOUND OF AN INSANE MAN ABOUT WRECK HAVOK[/B]
High Bar Back Squats: work up to a 20 rep max set
345 x 20
Front Squats: work up to a 20 rep max set
260 x 20
[B]MORE F#$KING REPS!!! SQUEEZE F#$KING HARDER!!![/B]
Smith machine Glute thrusts: 3 sets
515 x 8
425 x 20
335 x 42
Single Leg Glute Reverse Raises ss abductors: 3 sets of 4-10/20+
42.5 x 10 10 into stack x 32
50 x 4 4 into stack x 32
50 x 4 4 into stack x 32
[B]THIS CANT BE IT! IT WONT BE![/B]
Single Legged Cable Leg Curls ss Adductor: 3 sets
30 x 14 14 into 110 x 8
30 x 14 14 into 110 x 8
30 x 14 14 into 110 x 8
Seated Leg Curls: modified k style muscle round
115 x 4
5s extreme stretch
115 x 4
5s extreme stretch
115 x 4
5s extreme stretch
115 x 4
5s extreme stretch
115 x 4
5s extreme stretch
115 x 4
[B]MORE SETS UNTIL I'M F#$KIN DEAD![/B]
SCOS Quad Sweeps - (Satellite Cell Overload Sets: Proceed each set like a modified muscle round with added BFR and intra-set extreme stretching during breaks): Close Stance Leg Extensions: 4-8 working sets of 15-30 reps per
150 x 15
10s extreme stretch
20s standing break
150 x 15
10s extreme stretch
20s standing break
150 x 15
10s extreme stretch
20s standing break
150 x 15
10s extreme stretch
20s standing break
150 x 15
10s extreme stretch
[B]REFUSING TO BOW DOWN![/B]
Leg Press Calf Press: muscle rounds
Round #1
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
Round #2
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
Round #3
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
5s break
8 plates x 5
[B]PUMP FROM ANOTHER PLANET!!! BRING ON THE INSANITY!!![/B]
Seated calf press: 4 sets
Rest/pause of 20+ reps to failure
55 ps x 12 6 6
55 ps x 12 6 6
55 ps x 12 6 6
Timed
45 ps x 1m 4s
[B]GROWING MY WAY![/B]
***ACCESSORY WORK***
No break between sets
WG Pulldowns: modified K muscle round
145 x 4
5s extreme stretch
145 x 4
5s extreme stretch
145 x 4
5s extreme stretch
145 x 4
5s extreme stretch
145 x 4
5s extreme stretch
145 x 4
[B]YOU CANT HANDLE THIS INTENSITY![/B]
Pec Deck Rear Delts: modified K muscle round
145 x 4
5s extreme stretch
145 x 4
5s extreme stretch
145 x 4
5s extreme stretch
145 x 4
5s extreme stretch
145 x 4
5s extreme stretch
145 x 4
[B]I WAS F#$KIN BORN FOR THIS![/B]
HS Decline: modified K muscle round
2 plates + 30 ps x 4
5s extreme stretch
2 plates + 30 ps x 4
5s extreme stretch
2 plates + 30 ps x 4
5s extreme stretch
2 plates + 30 ps x 4
5s extreme stretch
2 plates + 30 ps x 4
5s extreme stretch
2 plates + 30 ps x 4
[B]STUMBLIN AROUND THE GYM...SWEATING EVERYWHERE...AND IM STILL F#$KIN WORKIN![/B]
Cable Rope Curls: modified K muscle round
42.5 x 8
5s extreme stretch
42.5 x 8
5s extreme stretch
42.5 x 8
5s extreme stretch
42.5 x 8
5s extreme stretch
42.5 x 8
5s extreme stretch
42.5 x 8
[B]THIS INSANITY IS MY CLARITY[/B]
[U]Postworkout Cooldown[/U]
15 minutes Hydro Massage Table
[U]Later on During the Day[/U]
Full Body Foam Rolling
60 minutes Deep Tissue Massage Chair
Second Cell Swelling Workout Session (week days only)
Inversion Table
Lower body SCD (Sequential Compression Device)
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[B]Sometimes, its okay for certain people to grow at a higher body fat level...its not for the majority but if you can recognize the right person that needs it, you'll see lean tissue accumulation so dramatic they'll begin to recomp at a higher body weight.[/B]
[img]http://scontent-iad3-1.xx.fbcdn.net/t31.0-8/s960x960/14882296_10205991519426233_1488344742760681767_o.jpg[/img]
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[B][U]•••NOOTROPIC ALPHA-GPC & GROWTH HORMONE•••[/U][/B]
Alpha GPC (Alpha-glycerophosphocholine) is one of my go to favorite nootropics! Beyond its ability to increase power output, prevent cognitive decline, increase fat oxidation, and increase iron absorption, it has some potential to increase growth hormone levels. Below are some studies looking at how Alpha-GPC and Growth Hormone are related.
[U]STUDY #1[/U]
"These data indicate that a single 600 mg dose of A-GPC (as AlphaSize™), when administered 90 minutes prior to resistance exercise, increases post-exercise serum GH and peak bench press force."
[U]STUDY #2[/U]
"1g of Alpha-GPC was able to increase growth hormone 60 and 120 minutes after ingestion."
__________________________________________
[I]
[U]STUDY #1
Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise
[/U]
Background
Many of the positive adaptations resulting from resistance exercise training (i.e., increased muscle mass and strength, decreased fat mass) are thought to be mediated, in part, by exercise-induced increases in growth hormone (GH). One ingredient that has shown clinical promise in elevating GH is the acetylcholine precursor alpha-glycerylphosphorylcholine (A-GPC). The purpose of this study was to examine the effects of a supplement containing primarily A-GPC on serum GH levels, explosive performance, and post-exercise substrate oxidation.
Methods
Using a randomized, placebo-controlled, crossover design, seven men (mean ± SD age, height, weight, body fat: 30.1 ± 7.3 y, 179.2 ± 7.4 cm, 87.3 ± 11.6 kg, 18.1 ± 5.9%) with at least two years of resistance training experience ingested 600 mg A-GPC (as AlphaSize™) or a placebo 90-minutes prior to completing 6 sets × 10 repetitions of Smith Machine squats at 70% of their pre-determined 1-repetition maximum. At 30-minutes post-exercise, resting metabolic rate (RMR) and respiratory exchange ratio (RER) were measured with indirect calorimetry to assess post-exercise caloric expenditure and carbohydrate and fat oxidation, respectively. Immediately following RMR and RER measurements, subjects performed three sets of bench press throws at 50% of their pre-determined 1-repetition maximum to assess peak force, peak power, and rate of force development. All trials were performed after an overnight fast, a 48-hour abstention from intense exercise, and during the same time of day to minimize diurnal variation. Serum samples were obtained prior to exercise and again 0, 5, 15, 30, 60, 90 and 120 minutes post-exercise. Hormone concentrations were analyzed in duplicate by Quest Diagnostics® via immunoassay. Statistical evaluation of the data was accomplished using dependent t-tests (peak force, peak power, rate of force development) and repeated measures ANOVA (GH, RMR, RER). Differences were considered "significant" at P ≤ 0.05.
Results
Compared to baseline (pre) values, peak GH increased 44-fold during A-GPC (from 0.19 ± 0.06 to 8.4 ± 2.1 ng/mL) vs. 2.6-fold during placebo (from 1.9 ± 0.8 to 5.0 ± 4.8 ng/mL, P < 0.03) (Figure 1). Peak bench press force was 14% greater in A-GPC (933 ± 89 N) vs. placebo (818 ± 77 N, P < 0.02). Trends toward higher peak bench press power (P < 0.13) and lower post-exercise RER (P < 0.12) were noted in the A-GPC trial.
Conclusion
These data indicate that a single 600 mg dose of A-GPC (as AlphaSize™), when administered 90 minutes prior to resistance exercise, increases post-exercise serum GH and peak bench press force. In contrast, A-GPC had no statistically significant effect on peak power, rate of force development, RMR, or cardiovascular hemodynamics (i.e., heart rate and blood pressure). Future work should examine how resistance exercise + A-GPC affect the GH-IGF axis and their associated family of binding proteins.
[url]http://jissn.biomedcentral.com/articles/10.1186/1550-2783-5-S1-P15[/url]
[U]STUDY #2
Glycerophosphocholine enhances growth hormone secretion and fat oxidation in young adults.[/U]
OBJECTIVE:
α-Glycerophosphocholine (GPC) is a putative acetylcholine precursor that potentially increases growth hormone secretion through the action of acetylcholine-stimulated catecholamine. The aim of this study was to investigate acute physiologic responses to a single intake of GPC.
METHODS:
Eight healthy male subjects (25 ± 1 y old) ingested GPC 1000 mg or a placebo in a double-blind randomized crossover study. Fasting blood samples were obtained before the administration of GPC (baseline) and 60 and 120 min after administration. All subjects repeated the identical protocol using the placebo.
RESULTS:
Plasma free choline levels significantly increased at 60 and 120 min after GPC administration. Plasma growth hormone secretion was increased significantly 60 min after taking GPC, whereas no significant change was observed with the placebo. In addition, the serum free fatty acid was increased 120 min after GPC ingestion, but no changes were seen with the placebo. Moreover, serum acetoacetate and 3-hydroxybutyrate levels, which are indices of hepatic fat oxidation, were increased at 120 min after taking GPC, whereas the placebo had no effect.
CONCLUSION:
These findings suggest that a single dose of GPC increases growth hormone secretion and hepatic fat oxidation, with concomitant increases in choline levels, in young adults.
[url]https://www.ncbi.nlm.nih.gov/pubmed/22673596[/url][/I]
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My gf (avid powerlifter/bodybuilder) showed me your other journal that had the workout routine ~6 weeks ago.
Was not aware of it until then :eek:
Haha been using random.org to find a page to steal unique rep ranges and style from ;)
& Geez.. Leg Press Calf Press.. dizzy to count the sets O.o