Full Moon…Time to Feast…I'm a Monster…IM A BEAST!!!

[NaturalPursuit]

Reverse dieting when done right can truly set you up for the best and most successful offseason. A good friend and client of mine competed just under 4 weeks ago and looked incredible at his show bringing in his best package to date!

His lowest intake during the prep was done to around 165g protein, 0g carbohydrates, and 70g fats.

Now, less than a month later, he having 300g protein, 400g carbohydrates, and 120g fat daily with a refeed once per week where his carbohydrates increase to 800g.

Although he’s had a few binges, you can see from the pictures this is EXACTLY what and how a reverse diet should be done! You should fill out, still stay relatively lean, and begin to grow as you continue to increase your intake, lower your cardio, and repair any metabolic issues that occurred during prep (trying to get back to homeostasis ultimately.)

REMEMBER, just because his rate of increase was dramatic, that DOES NOT mean yours should be…increasing food and decreasing cardio is going to vary DRASTICALLY person to person and there isn’t one single template or protocol out there that can be utilized to reverse everyone universally.

Thanks to Cliff Wilson’s post the other day about reverse dieting that made me want to post this simply to try and spread more awareness that gaining a bunch of fat post-show from uncontrollable binges will ensure you have a less than optimal offseason.

[NaturalPursuit]

Glad to see you're back at it man! That 2 weeks off sounds very refreshing and I can only imagine how much you were dying to lift that first day back.

Thanks dude!!! I seriously almost lost it haha

[NaturalPursuit]

[NaturalPursuit]

Day Four: Quads, Calves, Abs Metabolic/Cell Swelling Stressors (12+ rep range)

***Warm Up***
A1. Ab cable crunch: 50 x 30
A2. Hanging leg raise: BW x 30

LEGS STILL SO SORE IM LIMPING AROUND THE HOUSE...HAHAH LIKE I F@!KING CARE!!! QUAD DAY MOTHERF&$KER!!!

VL Leg Extensions: 6 sets
Potentiating Pyramid Sets until working weight is found
30 x 20
50 x 20
70 x 20
90 x 20
110 x 20
15-20 reps utilizing a 0:0:1:0 tempo
130 x 17
130 x 17
20-40 pump reps
110 x 25
110 x 25
50-100 forced pump reps
70 x 50
70 x 50

JUST ABOUT 300 REPS IN ALREADY?!?!? YOU COULDNT HANDLE THIS PAIN!!!

SCOS Quads (Satellite Cell Overload Sets - VL Hack Squats: heels at lowest point on platform keeping feet close and staying within a quad active ROM. Proceed each set like a modified muscle round with added BFR): rounds of 12-15 reps
Round #1
2 pps x 12
10 second break
2 pps x 12
10 second break
2 pps x 12
DIE
Round #2
2 pps x 12
10 second break
2 pps x 12
10 second break
2 pps x 12
DIE

THE PAIN! THE AGONY!...I WANT MORE!!!

Close Stance Leg Press: 3 sets of 20-30 reps
12 plates x 30
12 plates x 30
12 plates x 30

Front Squats: 3 sets of 12-15 reps
225 x 12
225 x 12
225 x 12

WORKING MY WAY UP TO A 5 PLATE FRONT SQUAT AFTER ALL THAT WORK! WATCH WE WRECK THAT SH*T!!!

Leg Press Calf Press: 6 sets
Potentiating Pyramid Sets until working weight is found (paused reps)
1 pps x 15
2 pps x 15
3 pps x 15
15-20 paused reps
4 pps x 15
4 pps x 15
20-40 pump reps
3 pps x 24
3 pps x 24
50-100 forced pump reps
2 pps x 60
2 pps x 60

PUSH BLOOD! MORE VOLUME!

SCOS Calves (Satellite Cell Overload Sets - Seated Calf Press: Proceed each set like a modified muscle round with added BFR): rounds of 12-15 reps
Round #1
90 x 12
10 second break
90 x 12
10 second break
90 x 12
DIE
Round #2
90 x 12
10 second break
90 x 12
10 second break
90 x 12
DIE

SQUEEZE OUT EVERY POSSIBLE BIT OF GROWTH!!!

Dr. Wilson Tibialis Raise: 4 sets of 12-15 reps
Potentiating Pyramid Sets until working weight is found
10 x 20
20 x 20
30 x 20
40 x 15
12-15 reps
50 x 12
50 x 12
50 x 12
50 x 12

TEARIN THIS PLACE APART!!!

Cable Crunches supersetted Hanging Reverse Crunches: 3 sets of 12-20 reps
57.5 x 12 into BW x 12
57.5 x 12 into BW x 12
57.5 x 12 into BW x 12

Rope Single Side Crunches supersetted ab roller: 3 sets of 20-30 reps/AMRAP
30 x 20 20 into BW x 4
30 x 20 20 into BW x 4
30 x 20 20 into BW x 4

I'LL PROVE TO YOU THAT IM A DIFFERENT CREATURE!!!

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
Inversion Table
Lower body SCD (Sequential Compression Device)

[NaturalPursuit]

Acute oral intake of a higenamine-based dietary supplement increases circulating free fatty acids and energy expenditure in human subjects

Background
Higenamine, also known as norcoclaurine, is an herbal constituent thought to act as a beta-2 adrenergic receptor agonist—possibly stimulating lipolysis. It was the purpose of this study to determine the impact of a higenamine-based dietary supplement on plasma free fatty acids and energy expenditure following acute oral ingestion.

Methods
Sixteen healthy subjects (8 men; 26.1 ± 2.5 yrs; 8 women 22.4 ± 3.1 yrs) ingested a dietary supplement containing a combination of higenamine, caffeine (270 mg), and yohimbe bark extract or a placebo, on two separate occasions in a double-blind, randomized, cross-over design, separated by 6–8 days. Blood samples were collected immediately before ingestion, and at 30, 60, 120, and 180 minutes post ingestion, and analyzed for plasma free fatty acids (FFA) and glycerol. Breath samples were collected at the same times for a measure of kilocalorie expenditure and respiratory exchange ratio (RER) using indirect calorimetry. Heart rate and blood pressure were recorded at all times. Data collection occurred in the morning following a 10 hour overnight fast.

Results
A condition effect was noted for both FFA (p < 0.0001) and kilocalorie expenditure (p = 0.001), with values higher for supplement compared to placebo at 60, 120, and 180 minutes post ingestion. No statistically significant effects were noted for glycerol or RER (p > 0.05). A condition effect was noted for heart rate (p = 0.03) and systolic blood pressure (p < 0.0001), with values higher for supplement compared to placebo.

Conclusion
Ingestion of a higenamine-based dietary supplement stimulates lipolysis and energy expenditure, as evidenced by a significant increase in circulating FFA and kilocalorie expenditure. The same supplement results in a moderate increase in heart rate (~3 bpm) and systolic blood pressure (~12 mmHg), which is consistent with previous studies evaluating moderate doses of caffeine and yohimbine, suggesting that higenamine contributes little to the increase in these hemodynamic variables. These findings are in reference to young, healthy and active men and women.


https://lipidworld.biomedcentral.com...76-511X-12-148

[NaturalPursuit]

Do You Need to Supplement With Vitamin D???

I’ve talked in depth about why I’m a fan of nearly everyone supplementing with vitamin d…especially prep coaches and bodybuilders that never leave their house…like Austin Stout But depending on your lifestyle and occupation, you may not need supplemental Vitamin D.

Vitamin D₃ is made in your skin when your skin is exposed to ultraviolet B (photolysis of 7-dehydrocholesterol happens, thereby turning it into previtamin D₃ within your epidermis. The previtamin D₃ is then rearranged into vitamin D₃ and passed into extracellular fluid space which then binds to protein that carries vitamin D throughout your body. This means if your occupation or hobbies involve you being outside for hours at a time, you may want to check your levels checked to see if supplementation is even needed…in many cases, it is.

_____________________________________

Cytochrome P450-mediated metabolism of vitamin D

The vitamin D signal transduction system involves a series of cytochrome P450-containing sterol hydroxylases to generate and degrade the active hormone, 1α,25-dihydroxyvitamin D3, which serves as a ligand for the vitamin D receptor-mediated transcriptional gene expression described in companion articles in this review series. This review updates our current knowledge of the specific anabolic cytochrome P450s involved in 25- and 1α-hydroxylation, as well as the catabolic cytochrome P450 involved in 24- and 23-hydroxylation steps, which are believed to initiate inactivation of the vitamin D molecule. We focus on the biochemical properties of these enzymes; key residues in their active sites derived from crystal structures and mutagenesis studies; the physiological roles of these enzymes as determined by animal knockout studies and human genetic diseases; and the regulation of these different cytochrome P450s by extracellular ions and peptide modulators. We highlight the importance of these cytochrome P450s in the pathogenesis of kidney disease, metabolic bone disease, and hyperproliferative diseases, such as psoriasis and cancer; as well as explore potential future developments in the field.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3927478/



Vitamin D: Physiology, Molecular Biology, and Clinical Applications

In Vitamin D: Physiology, Molecular Biology, and Clinical Applications, Second Edition, leading researchers provide a comprehensive, highly readable overview of the biological functions and clinical applications of vitamin D and its metabolites. Topics range from the most recent recommendations for vitamin D intake to new approaches for the treatment and prevention of vitamin D deficiency and the development of active vitamin D drugs to treat psoriasis and cancer. The book demonstrates the significant role that vitamin D has in maintaining good bone health and the prevention of osteoporosis, an important health problem for adults over the age of fifty. In addition, it authoritatively reviews the relationship between sunlight exposure, vitamin D, and increased risk of colon and breast cancer; how vitamin D is made in the skin; and the sequence of events that leads to its activation by the kidney. Also examined are the biological functions of 1,25-dihydrovitamin D3 on the intestine and bone, as well as other tissues, such as skin, the immune system, prostate, and breast, and vitamin D's molecular mechanism of action on the cell membrane and nucleus.
The first edition of Vitamin D: Physiology, Molecular Biology and Clinical Applications was the benchmark in the field when published in 1999. This new and expanded volume continues to include extensive, in-depth chapters covering the most important aspects of the complex interactions between vitamin D and other dietary components, the ongoing debate concerning the best indicator of optimal vitamin D status and its nutrient requirements, and the impact of less than optimal status on disease risk. Vitamin D: Physiology, Molecular Biology, and Clinical Applications, Second Edition is designed and organized not only to be an up-to-date review on the subject, but also to provide medical students, graduate students, health care professionals and even the lay public with a reference source for the most up-to-date information about the vitamin D deficiency pandemic and its clinical implications for health and disease.

http://www.springer.com/us/book/9781603273008

[NaturalPursuit]

[NaturalPursuit]

Day Five: Biceps, Triceps, Forearms Metabolic/Cell Swelling Stressors (12+ rep range)

***Warm Up***
A1. Ab cable crunch: 50 x 30
A2. Hanging leg raise: BW x 30

YOU NEED TO BELIEVE YOUR UNSTOPPABLE!!! BECOME UNDENIABLE!!!

Close Grip Bench Press: Potentiating Pyramid Sets until unable to get 15 reps utilizing a 2:2:2:2 tempo
Bar x 15
95 x 15
135 x 15
185 x 12
15-20 paused reps
155 x 18
20-40 pump reps
135 x 30
50-100 forced pump reps
95 x 50

LETS GROW MOTHERF&$KER!!!

Tate Press: 3 sets of 12-20 reps
95 x 12
95 x 12
95 x 12

Single Arm Straight Bar Pressdowns (neutral grip): 3 sets of 20-30 reps
10 x 22 22
10 x 22 22
10 x 22 22

MASTER OF THIS CEREMONY!!!

SCOS Triceps (Satellite Cell Overload Sets - Overhand Cable Pressdowns: Proceed each set like a modified muscle round with added BFR and intra-set extreme stretching during breaks): 4-8 sets of 12-15 reps per round
Round #1
50 x 15
10 second break extreme stretch
50 x 15
10 second break extreme stretch
50 x 15
10 second break extreme stretch
50 x 15
10 second break extreme stretch
50 x 15
10 second break extreme stretch
50 x 15
10 second break extreme stretch
50 x 15
DIE
Round #2
50 x 15
10 second break extreme stretch
50 x 15
10 second break extreme stretch
50 x 15
10 second break extreme stretch
50 x 15
10 second break extreme stretch
50 x 15
10 second break extreme stretch
50 x 15
10 second break extreme stretch
50 x 15
DIE

THAT WOULDA KILLED YOU!!! WHAT...YOU WANT MORE?? GOOD. LETS GO!!!

Cambered Bar Curls (with back and elbows against preacher curl bench): Potentiating Pyramid Sets until unable to get 15 reps utilizing a 2:2:2:2 tempo
Bar x 15
+10 ps x 15
+20 ps x 15
+30 ps x 12
15-20 paused reps
+20 ps x 18
20-40 pump reps
+10 ps x 30
50-100 forced pump reps
Bar x 100

ANIMALISTIC THOUGHTS!!!!

Both Arm DB Supinating Curls: 3 sets of 12-20 reps
30's x 16
30's x 16
30's x 16

Rope Cable Hammer Curls (pulling back and not completely vertical): 3 sets of 20-30 reps
20 x 20
20 x 20
20 x 20

MORE GROWTH!!!

SCOS Biceps (Satellite Cell Overload Sets - Machine Preacher Curls: Proceed each set like a modified muscle round with added BFR and intra-set extreme stretching during breaks): 4-8 sets of 12-15 reps per round
Round #1
80 x 15
10 second break extreme stretch
80 x 15
10 second break extreme stretch
80 x 15
10 second break extreme stretch
80 x 15
DIE
Round #2
80 x 15
10 second break extreme stretch
80 x 15
10 second break extreme stretch
80 x 15
10 second break extreme stretch
80 x 15
DIE

CANT STOP WONT STOP!

Single Arm DB Wrist Flexors: 3 sets of 12-20 reps
40 lb db x 12 12
40 lb db x 12 12
40 lb db x 12 12

Single Arm DB Wrist Extensors: 3 sets of 20-30 reps
15 lb db x 20 20
15 lb db x 20 20
15 lb db x 20 20

MUSCLE BELLIES ARE GETTING ROUNDER THAN THEY'VE EVER BEEN!

Standing Short BB Overhand Flexors (arms locked out): Potentiating Pyramid Sets until unable to get 15 reps utilizing a 2:2:2:2 tempo
Bar x 15
+10 ps x 15
+20 ps x 15
+30 ps x 12
15-20 paused reps
+20 ps x 20
20-40 pump reps
+10 ps x 40
50-100 forced pump reps
Bar x 60

STILL NOT DONE SLAYING IT!!!

SCOS Forearms (Satellite Cell Overload Sets - Wrist Roller: Proceed each set like a modified muscle round with added BFR and intra-set extreme stretching during breaks): 4-8 sets of 12-15 reps per round
Round #1
+5 x all the way up and down
10 second break extreme stretch
+5 x all the way up and down
10 second break extreme stretch
+5 x all the way up and down
10 second break extreme stretch
+5 x all the way up and down
DIE
Round #2
+5 x all the way up and down
10 second break extreme stretch
+5 x all the way up and down
10 second break extreme stretch
+5 x all the way up and down
10 second break extreme stretch
+5 x all the way up and down
DIE

I GROW BECAUSE I FORCE IT. I DONT EXPECT MYSELF TO JUST TURN INTO A FREAK...I FORCE MY BODY TO!

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
Inversion Table
Lower body SCD (Sequential Compression Device)

[NaturalPursuit]

TUDCA Metabolism and HOW It Helps Your Liver

I’ve already many a lot of posts on Tauroursodeoxycholic acid (TUDCA) but I had an email yesterday from someone who wanted to know exactly HOW TUDCA interacts with your liver. As I’m a big believer in learning how something works before you take it, I thought it would be a good topic to discuss briefly as I am a big believer in this supplement as I’ve seen enough literature, anecdotal evidence, and TONS of blood work from clients who utilized this supplement.

TUDCA essentially prevents apoptosis AKA cell death that is influenced by the mitochondria. Once the mitochondria is stressed it releases a molecule called cyC (cytochrome C) which there by initiates caspases enzymes that actually start the entire process that causes apoptosis. Where TUDCA comes in is its interaction in the Bax pathway. Max, which is a molecule thats translocated to the mitochondria in order to release cyC starts the process of apoptosis. This is where TUDCA actually prevents Bax from being transported to the mitochondria essentially stopping the process. TUDCA has more than enough literature out there showing improves liver healing rates via reducing the stress of the endoplasmic reticulum.

There is a lot more involved in this biological process, some of which is over my head, but those are the basics. Obviously TUDCA when implemented in the right situations can be very beneficial!

___________________________________________

Administration of Tauroursodeoxycholic Acid (TUDCA) Reduces Apoptosis Following Myocardial Infarction in Rat

Black bear bile has been used in traditional Chinese medicine to treat liver and eye related illnesses for centuries. A major constituent of bile is ursodeoxycholic acid (UDCA). Recent analysis of the cellular effects of UDCA and its taurine conjugate tauroursodeoxycholic acid (TUDCA) have demonstrated their antiapoptotic properties through regulation of Bcl-2 family and survival signaling proteins (Bax, Bad, phosphatidylinositol-3-kinase). In this study, we tested the hypothesis that TUDCA administered to rats prior to a myocardial infarction (MI) would exhibit anti-apoptotic effects and improve cardiac function. Prior to ligation of the left anterior descending (LAD) coronary artery, TUDCA (50 mg/ml, 400 mg/kg, IV) or PBS was administered to rats. Animals were sacrificed 24 hours after ligation for terminal transferase-mediated dUTP-digoxigenin nick end-labeling (TUNEL) and caspase-3 activity to assess apoptosis. Additional TUDCA or PBS treated rats underwent pre-operative,1 and 4 week transthoracic ultrasounds to assess heart function by quantification of shortening fraction (SF) and infarct area. TUNEL labeling of the cardiac tissue revealed a significant reduction in apoptotic cells in rats given TUDCA prior to ischemic injury (p = 0.05). In support of reducing apoptosis, caspase-3 activity in the TUDCA treated animals also decreased (p = 0.02). By 4 weeks, a significantly smaller infarct area was present in the TUDCA group compared to the PBS group (0.05 vs. 0.13 cm2, p = NS) and there was also an improvement in SF. The results provide evidence for TUDCA as a viable treatment for reducing apoptosis in a model of myocardial infarction. Additional studies will distinguish the functional result of improved cell survival following infarction, suggesting the potential for clinical application of this anti-apoptotic drug in treatment of acute MI.


http://www.worldscientific.com/doi/a...92415X07004813



Tauroursodeoxycholic acid, a bile acid, is neuroprotective in a transgenic animal model of Huntington's disease.

Huntington's disease (HD) is an untreatable neurological disorder caused by selective and progressive degeneration of the caudate nucleus and putamen of the basal ganglia. Although the etiology of HD pathology is not fully understood, the observed loss of neuronal cells is thought to occur primarily through apoptosis. Furthermore, there is evidence in HD that cell death is mediated through mitochondrial pathways, and mitochondrial deficits are commonly associated with HD. We have previously reported that treatment with tauroursodeoxycholic acid (TUDCA), a hydrophilic bile acid, prevented neuropathology and associated behavioral deficits in the 3-nitropropionic acid rat model of HD. We therefore examined whether TUDCA would also be neuroprotective in a genetic mouse model of HD. Our results showed that systemically administered TUDCA led to a significant reduction in striatal neuropathology of the R6/2 transgenic HD mouse. Specifically, R6/2 mice began receiving TUDCA at 6 weeks of age and exhibited reduced striatal atrophy, decreased striatal apoptosis, as well as fewer and smaller size ubiquitinated neuronal intranuclear huntingtin inclusions. Moreover, locomotor and sensorimotor deficits were significantly improved in the TUDCA-treated mice. In conclusion, TUDCA is a nontoxic, endogenously produced hydrophilic bile acid that is neuroprotective in a transgenic mouse model of HD and, therefore, may provide a novel and effective treatment in patients with HD.

http://www.ncbi.nlm.nih.gov/pubmed/12149470

[NaturalPursuit]

New podcast episode of BEAST FITNESS RADIO is uploading to iTunes and YouTube as we speak! Austin Stout's lovely wife Jerica Stout had the great idea to do something along the lines of a Bodybuilding Myth Busters episode and we loved it! So this episode is all about some of the myths and misconceptions still circulating within our industry...some obvious...some not. Hope you guys enjoy it! You can listen to it at any of the links below and should be uploaded completely within the hour!

www.youtube.com/user/NaturallyGreatBB

https://itunes.apple.com/us/podcast/...t/id1065532968

http://beastfitnessradio.libsyn.com

[DJaRiHardstyle]

AWESOME to see your client's reverse diet go so well. Currently 6 days out of my show and 0.6 lbs. under my stage weight.... it's amazing what a little patience and faith in the process can accomplish.

[NaturalPursuit]

AWESOME to see your client's reverse diet go so well. Currently 6 days out of my show and 0.6 lbs. under my stage weight.... it's amazing what a little patience and faith in the process can accomplish.

Thanks man! And NICE!!!! DUDE let me know how it goes!!! I wish I had more time to keep up with a lot of logs on here but time has been pretty stretched thin haha

[NaturalPursuit]

Day 6: Lat Thickness, Traps Metabolic/Cell Swelling Stressors (12+ rep range)

***Warm Up***
A1. Ab cable crunch: 50 x 30
A2. Hanging reverse crunch: BW x 30

WELCOME TO A WORLD WHERE DREAMS BECOME NIGHTMARES!!!

BPAK Overhand BB Rows: Potentiating Pyramid Sets until unable to get 15 reps utilizing a 2:2:2:2 tempo
Bar x 15
135 x 15
225 x 15
315 x 8
15-20 paused reps
225 x 20
20-40 pump reps
185 x 40
50-100 forced pump reps
135 x 70

LETS BURN THIS CITY TO THE GROUND!!!

T-Bar Rows: Potentiating Pyramid Sets until unable you find working weight for 3 sets of 12-15 reps utilizing a 2:2:2:2 tempo
1 plate x 12
2 plate x 12
3 plates x 12
12-15 reps
4 plates x 12
4 plates x 12
4 plates x 12

ALREADY HAVE MY LATS FAILING!!! LETS GROW!!!

Rack Pulls (from just above knee level, over-emphasize protraction): 3 sets of 12-20 reps utilizing a 0:2:0:2 tempo
315 + 50 lbs of chains (2) x 12
315 + 50 lbs of chains (2) x 12
315 + 50 lbs of chains (2) x 12

Banded HS One Arm Low Rows: 3 sets of 12-20 slightly paused reps
Blue bands, double wrapped to lowest peg
2 pps + blue bands x 12
2 pps + blue bands x 12
2 pps + blue bands x 12

Single Arm Straight Bar Pullover: 3 sets of 20-30 reps
25 x 20
25 x 20
25 x 20

MORE GROWTH!!! MORE INSANITY!!!

Banded Behind the back BB Shrugs: Potentiating Pyramid Sets until unable to get 15 reps utilizing a 2:2:2:2 tempo
Blue bands, wrapped five times to lowest peg
135 + blue bands x 15
225 + blue bands x 15
315 + blue bands x 15
405 + blue bands x 8
15-20 paused reps
365 + blue bands x 20
365 + blue bands x 20
365 + blue bands x 20
20-40 pump reps
315 + blue bands x 30
315 + blue bands x 30
315 + blue bands x 30
50-100 forced pump reps
225 + blue bands x 50
225 + blue bands x 50
225 + blue bands x 50

FINISH STRONG!!!

Single Arm Smith Machine Shrugs (held at sides): 3 sets of 20-30 reps
135 x 20 20
135 x 20 20
135 x 20 20

TRY AND DO MORE THAN 80% OF YOUR WORKOUT WITH COMPOUND MOVEMENTS...THE STRESS. THE PAIN. THE INTENSITY...CANT. BE. F@)KING. MATCHED.

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
Inversion Table
Lower body SCD (Sequential Compression Device)

[NaturalPursuit]

Day Seven: Chest, Delts, Abs Metabolic/Cell Swelling Stressors (12+ rep range)

***Warm Up***
A1. Ab cable crunch: 50 x 30
A2. Hanging reverse crunch: BW x 30

SUNDAY MORNING. EVERYONE ELSE IS IN THE WORLD IS SLEEPING...AND IM IN HERE. TAKING MY BODY TO PLACES IT DOESNT WANT TO BE.

Pec Deck Flys (seat level 4): Potentiating Pyramid Sets until unable to get 15 reps utilizing a 2:2:2:2 tempo
110 x 15
130 x 15
150 x 15
170 x 12
15-20 paused reps
150 x 17
20-40 pump reps
130 x 22
50-100 forced pump reps
90 x 50

CHEST FULLY PUMPED AND IN PAIN! READY TO BURN!

Incline Smith Machine Press (60 degrees): Potentiating Pyramid Sets until unable to get 15 reps utilizing a 2:2:2:2 tempo
Bar x 15
95 x 15
135 x 15
185 x 14
15-20 paused reps
165 x 16
20-40 pump reps
135 x 26
50-100 forced pump reps
95 x 50

PUMP OUT THESE F@$KIN REPS!!!

Banded HS Decline Press: 3 sets of 12-20 slightly paused reps
Blue bands, wrapped to peg
2 pps + blue bands x 12
2 pps + blue bands x 12
2 pps + blue bands x 12

High Cable Flys: 4 sets of 12-15 reps
Neutral Overhand Grip
25 x 12
25 x 12
Palms Facing (Modified K Style Muscle Round: 4-8 sets of 12-15 reps w/ 5s intra-set breaks)
15 x 12
5s break with extreme stretch
15 x 12
5s break with extreme stretch
15 x 12
5s break with extreme stretch
15 x 12
5s break with extreme stretch
15 x 12

KING OF THIS BATTLE FIELD!!!

DB Laterals: Potentiating Pyramid Sets until unable to get 20 reps w/ 20 rear delt resistance band flys
30's x 20 into blue bands x 20
35's x 20 into blue bands x 20
40's x 20 into blue bands x 20
45's x 20 into blue bands x 20
50's x 20 into blue bands x 20
55's x 12 into blue bands x 20
20-40 pump reps
40's x 30 into blue bands x 20
40's x 30 into blue bands x 20
50-100 forced pump reps
30's x 50 into blue bands x 20
30's x 50 into blue bands x 20

ENOUGH VOLUME??? HA! YEAH RIGHT

Seated DB Shoulder Press: 3 AMRAPS @ RPE8/9
50's x 30
50's x 30
50's x 30

Pec Deck Rear Delt Reverse Fly: 3 AMRAPS @ RPE8/9
150 x 30
150 x 30
150 x 30

PUSHING MYSELF TO GROW!!!

Machine Laterals: Modified K Style Muscle Round (4-8 sets of 12-20 reps w/ 5s intra-set breaks): 3 total rounds
Round #1
90 x 20
5s break with extreme stretch
90 x 20
5s break with extreme stretch
90 x 20
5s break with extreme stretch
90 x 20
5s break with extreme stretch
90 x 20
Round #2
90 x 20
5s break with extreme stretch
90 x 20
5s break with extreme stretch
90 x 20
5s break with extreme stretch
90 x 20
5s break with extreme stretch
90 x 20
Round #3
90 x 20
5s break with extreme stretch
90 x 20
5s break with extreme stretch
90 x 20
5s break with extreme stretch
90 x 20
5s break with extreme stretch
90 x 20

IM A LION IN THIS JUNGLE!!!

K Rear Delt Rows supersetted DB Rear Delt Reverse Flys: 3 sets of 50-100/12-15 reps
37.5 x 80 into 40's x 12
37.5 x 80 into 40's x 12
37.5 x 80 into 40's x 12

***DAILY CELL SWELLING***
Utilizing Resistance Bands: 2 rounds
200 forced reps per
A1. Rear Delts
A2. Side Delts
A3. Biceps
A4. Triceps
100 forced reps per
A1. Rear Delts
A2. Side Delts
A3. Biceps
A4. Triceps

KILL IT! FINISH IT! DESTROY IT!

Ab GIANT sets: 3 AMRAP sets of 12-30 reps
A1. Hanging Straight Leg Raises
BW x 12
BW x 12
BW x 12
A2. Rope Cable Crunch
57.5 x 12
57.5 x 12
57.5 x 12
A3. Hanging Reverse Crunch
BW x 12
BW x 12
BW x 12
A4. V Bar Cable Crunch
57.5 x 12
57.5 x 12
57.5 x 12

Vacuums: 3 sets squeezing as hard as possible holding as long as possible

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
Inversion Table
Lower body SCD (Sequential Compression Device)

[NaturalPursuit]

Day One: Quads, Glutes, Hamstrings, Calves Mechanical/Metabolic Stressors (3-12 rep range)

***Warm Up***
A1. Ab cable crunch: 50 x 30
A2. Hanging leg raise: BW x 30

STARTED MY 2ND WEEK BACK AFTER MY RESET PHASE...AND I CAN ALREADY TELL...IM F@$KIN GROWING!!!

Front Squats: Potentiating Pyramid Sets Until Unable to do 3 reps
Bar x 3
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 2
4-6 reps
315 x 6

TIME TO PUSH THIS FRONT SQUAT!!!

Banded Close Stance Hack Squats: 3 sets of 6-8 reps utilizing a 2:2:2:2 tempo
2 pps + blue bands x 6
2 pps + blue bands x 6
2 pps + blue bands x 6

Close Stance Leg Extensions: 3 sets of 12 forced reps utilizing a 2:2:2:2 tempo TO FAILURE
190 x 7 full 5 partials
190 x 7 full 5 partials
190 x 7 full 5 partials

QUADS LOOKING LIKE ALIENS ARE LIVING INSIDE THEM!!!

Sumo Deadlift Reset Reps: Potentiating Pyramid Sets Until Unable to do 3 reps
135 x 3
225 x 3
315 x 3
405 x 3
515 x 2
4-6 reps
455 x 4

Abductor: 3 sets of 12 forced reps
Entire Stack + 10 x 11 full 1 partial
Entire Stack + 10 x 11 full 1 partial
Entire Stack + 10 x 11 full 1 partial

INTENSITY! EVERY SET! EVERY REP!

Glute Kickbacks: Modified K Style Muscle Round (4-8 sets of 6-10 reps w/ 5s intra-set breaks) TO FAILURE
Left Leg
22.5 x 10
5s break
22.5 x 10
5s break
22.5 x 10
Right Leg
22.5 x 10
5s break
22.5 x 10
5s break
22.5 x 10

NEXT TIME I STEP ON STAGE AND TURN AROUND ITS GUNNA BE LIGHTS OUT!!!

Adductor: 3 sets of 8-12 paused reps
80 x 8
80 x 8
80 x 8

Seated Leg Curl: 3 sets of 6-10 paused reps
150 x 6
150 x 6
150 x 6

HARD CONTRACTIONS!!! ROAR LIKE A F@$KIN LION!!!

Laying Leg Curl in hip extension: 3 sets of 12 forced reps utilizing a 2:2:2:2 tempo TO FAILURE
100 x 9 full 3 partials
100 x 9 full 3 partials
100 x 9 full 3 partials

Leg Press Calf Press: Potentiating Pyramid Sets Until Unable to do 8 reps
2 pps x 8
4 pps x 8
6 pps x 8
8 pps x 8
10 pps x 2
12 forced reps TO FAILURE
7 pps x 9 full 3 partials
7 pps x 9 full 3 partials

STILL NOT DONE!!!

Seated Calf Press: Potentiating Pyramid Sets Until Unable to do 6 reps
25 ps x 6
45 ps x 6
70 ps x 6
80 ps x 3
12 forced reps
60 ps x 8 full 4 partials
60 ps x 8 full 4 partials

Dr. Wilson Tibialis Raise: Modified K Style Muscle Round (4-8 sets of 6-10 reps w/ 5s intra-set breaks) TO FAILURE
40 x 8
5s break
40 x 8
5s break
40 x 8
5s break
40 x 8
5s break
40 x 8
5s break
40 x 8

SWELL THESE F@$KIN CELLS!!!

***LOWER BODY DAYS - DAILY CELL SWELLING***
Utilizing Resistance Bands: 2 rounds
200 forced reps per
A1. Abductor
A2. Hamstrings
A3. Quad Sweeps
A4. Calves

QUADS. GLUTES. HAMSTRINGS. CALVES. ADDUCTORS. ABDUCTORS...MY ENTIRE F@$KING LOWER BODY IS EXPLODING WITH MASS!!! WATCH THESE WHEELS TURN F&$KIN FREAKY OVER NIGHT!!!

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
Inversion Table
Lower body SCD (Sequential Compression Device)

[NaturalPursuit]

This is what progressive overload combined with progressive eating gets you...this kid busts his ASS and is up 25 lbs since we started his reverse diet only a few months ago. The goal is to push up to 180 lbs which on his frame would look THICK. Lets keep growing THE RIGHT WAY.

[NaturalPursuit]

Couldn't be more proud of Jasmin Anderson's work this offseason! This is a shot from her most recent photoshoot and I'd say she's holding her offseason condition fairly well!

[NaturalPursuit]

Hydrolysis of casein accelerates gastrointestinal transit via reduction of opioid receptor agonists released from casein in rats.

BACKGROUND:
Protein hydrolysate accelerates gastrointestinal transit (GIT) and feeding advancement in preterm infants compared to native protein. In rat pups, opioid receptor agonists released from casein during digestion such as beta-casomorphins slow down GIT. We hypothesized that hydrolysis of casein reduces the opioid activity released during digestion thereby accelerating GIT compared to native casein.

OBJECTIVE:
The aim of the present study was to investigate whether casein hydrolysate accelerates GIT compared to native casein and whether pretreatment with naloxone, an opioid receptor blocker, abolishes this difference in rat pups.

METHODS:
In a randomized controlled trial following a 2 x 2 factorial design, 216 female Wistar rat pups were fed with pellets based on hydrolyzed or native casein. After pretreatment with naloxone or normal saline, carmine red was administered by oro-gastric gavage as a tracer for GIT velocity measurement. Four hours later the animals were sacrificed, their intestine was removed and the length of the colon from the cecocolonic junction to the anus was measured. GIT was recorded as percentage of the total colonic length (percentage of colonic transit) passed by carmine red. Data were given as mean +/- SD.

RESULTS:
GIT was significantly higher with hydrolyzed casein compared to native casein formula (77.4 +/- 17 and 51.2 +/- 20%), but there was no difference after naloxone pretreatment (77.1 +/- 16 and 76.5 +/- 17%).

DISCUSSION:
The present data suggest that hydrolysis of casein accelerates GIT via reduction of opioid activity released during digestion. Further studies are required to investigate to which extent these rat pub data apply to preterm infants.


http://www.ncbi.nlm.nih.gov/pubmed/1...?dopt=Abstract

[NaturalPursuit]

[NaturalPursuit]

Statins and dietary and serum cholesterol are associated with increased lean mass following resistance training.

BACKGROUND:
Age-related muscle loss (sarcopenia) is a prevalent condition associated with disability and mortality. Exercise and optimal nutrition are interventions to prevent and treat sarcopenia, yet little is known, outside of protein, of the effect of common nutrition recommendations and medication use on exercise-related muscle gain.

METHODS:
Forty-nine community-dwelling, 60- to 69-year-old men and women completed 2 weeks of nutrition education (American Dietetic Association recommendations) followed by 12 weeks of high intensity resistance exercise training (RET) with postexercise protein supplementation and 3x/wk dietary logs.

RESULTS:
We observed a dose-response relationship between dietary cholesterol (from food logs) and gains in lean mass that was not affected by variability in protein intake. Serum cholesterol and the serum cholesterol lowering agent statin were also independently associated with greater increases in lean mass. Dietary cholesterol was not associated with serum cholesterol or the significant reduction in blood pressure observed, but trends were observed for altered plasma C-reactive protein.

CONCLUSION:
These data suggest that dietary and serum cholesterol contribute to the skeletal muscles' response to RET in this generally healthy older population and that some statins may improve this response.


http://www.ncbi.nlm.nih.gov/pubmed/17921432

[NaturalPursuit]

Day Two: Lat Width, Traps, Biceps, Abs Mechanical/Metabolic Stressors (3-12 rep range)

***Warm Up***
A1. Ab cable crunch: 50 x 30
A2. Hanging leg raise: BW x 30

GROW TIME!!!

Weighted Wide Grip Pullups: Potentiating Pyramid Sets Until Unable to do 6 reps
BW x 6
+25 x 6
+45 x 6
+55 x 6
+70 x 6
+90 x 4
8-12 reps
+55 x 8
+55 x 8

DOING MORE PULLUPS THAN YOU CAN COMPREHEND!!!

Weighted Close Grip Pullups:
Potentiating Pyramid Sets Until Unable to do 3 working sets of 10 reps
BW x 10
+25 x 10
+45 x 10
+55 x 7
+55 x 7
+55 x 7

Wide Slightly Neutral Overhand Grip: 3 sets of 12 reps fully shortened
BW x 12
BW x 12
BW x 12

DEEPER STRETCH!! HARDER CONTRACTION!!

WG Pulldowns: 3 sets of 8-10 forced reps
160 x 10
160 x 10
160 x 10

Single Arm Alt Neutral Grip Pulldowns: 3 sets of 8-12 reps
55 x 12 12
55 x 12 12
55 x 12 12

SQUEEEZE THIS SH*T!!!

Exercise “X”: 3 sets of 12 forced reps TO FAILURE
20 x 12 full
25 x 4 full 8 partials
25 x 4 full 8 partials

Single Arm Alt Straight Bar Pullover: 3 sets of 12 forced reps TO FAILURE
30 x 12 full / 12 full
30 x 12 full / 12 full
30 x 12 full / 12 full

LATS FULL BLOWN!!!

Barbell Front Shrugs: Potentiating Pyramid Set into 3 working sets of 10-12 reps
Bar x 12
135 x 12
225 x 12
315 x 12
405 x 12
455 x 8
455 x 8
455 x 8
Modified K Style Muscle Round
315 x 12
5s break
315 x 12
5s break
315 x 12
5s break
315 x 12
5s break
315 x 12
5s break
315 x 12

TRAPS LOOKING LIKE F#$KING MOUNTAINS! BREAK LIMITS!

Barbell Curls: Potentiating Pyramid Set until unable to do 8 reps
Bar x 8
65 x 8
85 x 8
105 x 8
125 x 8
145 x 4
10-12 reps
85 x 12
85 x 12
Reverse Curls
65 x 6
65 x 6

HEAR THE GROWL OF A TRUE ANIMAL

DB Alternating Supinating Curls: 3 sets of 6-8 reps
45's x 6
45's x 6
45's x 6

Single Arm DB Preacher Hammer Curls: 3 sets of 6-12 reps
30 x 6 6
30 x 6 6
30 x 6 6

POUNDAGE ON EVERY EXERCISE KEEPS INCREASING!!

Alt Incline DB Curls (keeping palms up): 3 sets of 12 forced reps TO FAILURE
20's x 9 full 3 partials
20's x 9 full 3 partials
20's x 9 full 3 partials

***UPPER BODY DAYS - DAILY CELL SWELLING***
Utilizing Resistance Bands: 2 rounds
200 forced reps per
A1. Rear Delts
A2. Side Delts
A3. Biceps
A4. Triceps
100 forced reps per
A1. Rear Delts
A2. Side Delts
A3. Biceps
A4. Triceps

OVERLOAD MOTHERF#$KER!!!

Ab Cable Crunches (imagine touching bar to knees): Potentiating Pyramid Set until unable to do 6 reps
50 x 6
57.5 x 6
65 x 6
72.5 x 6
80 x 6
87.5 x 3

Single Arm Side Crunches (arms stretched out): Potentiating Pyramid Set until unable to do 8 reps
15 x 8 8
20 x 8 8
25 x 8 8
30 x 8 8
35 x 6 6

ABS FEELING LIKE THEIR MADE OF STEEL! DEVELOP THIS SH*T!

Hanging Leg Raises: Potentiating Pyramid Set until unable to do 10 reps
BW x 10
+5 x 10
+10 x 10
+15 x 10
+20 x 4

Vacuum: 1 set to failure squeezing for as long as possible

YOU CANT KEEP UP WITH MY GROWTH! YOU CANT HANDLE MY OVERLOAD!

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
Inversion Table
Lower body SCD (Sequential Compression Device)

[NaturalPursuit]

Some things you cannot tell from just looking at a picture. I just started working with this guy who, like all my clients, is a hard worker and a genuinely good person (these are the only clients I accept as we have to be a perfect fit to work together or else I don’t want to waste their time or money.)

In only a few weeks of this building phase we’ve:
-upped over 500 kcalories (with a weekly refeed of 800 grams of carbs)
-improved on his neurological ability to contraction
-progressively overloading
-improved his mechanical motion patterns
-lost 2-3 lbs
-done zero cardio

With nearly ALL of my clients, the initial few weeks almost always turns into a recomp as the training demands I implement are meant to test their limits and push their MRVs. He is going to hit a growth spurt once we get his calories up high enough and I for one cannot WAIT to see what happens! Once again…progressive overload and progressive eating. Its that simple.

[NaturalPursuit]

Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein

Regardless of age or gender, resistance training or provision of adequate amounts of dietary protein (PRO) or essential amino acids (EAA) can increase muscle protein synthesis (MPS) in healthy adults. Combined PRO or EAA ingestion proximal to resistance training, however, can augment the post-exercise MPS response and has been shown to elicit a greater anabolic effect than exercise plus carbohydrate. Unfortunately, chronic/adaptive response data comparing the effects of different protein sources is limited. A growing body of evidence does, however, suggest that dairy PRO, and whey in particular may: 1) stimulate the greatest rise in MPS, 2) result in greater muscle cross-sectional area when combined with chronic resistance training, and 3) at least in younger individuals, enhance exercise recovery. Therefore, this review will focus on whey protein supplementation and its effects on skeletal muscle mass when combined with heavy resistance training.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901380/

[Misctake7]

That's awesome progress with your new client! He is going to blow up with the more food you keep throwing at him.

[NaturalPursuit]

Supplement to Aid In Stopping Fat Storage (C3G)

There are a lot of various supplements out there that help with loosing overall body fat when combined with a proper training and nutritional protocol within a caloric deficit. There products usually fall into a few categories and that is:

-working to aid with fat oxidization
-working to increase thermogenesis
-working to control cortisol and estrogen

Obviously all of these aid in the main goal of increased fat loss but as always, theres more than one way to get there. The supplement I wanted to talk about really isn’t well known (or at least it seems that way.) Its called C3G or Cyanidin-3-Glucoside. C3G is one of the six anthocyanin subsets that works at the cellular level by actually reducing and slowing down fatty acid storage. Its also gaining notoriety for:

-having a profound antioxidant effect
-its ability to downstream AMPk activation and not hinder muscle protein synthesis
-decrease blood glucose

Overall this is not a supplement that I’ve seen used in enough products that I do feel has merit after utilizing it within a few clients protocols over the months.

____________________________________________

Cyanidin-3-O-β-glucoside improves obesity and triglyceride metabolism in KK-Ay mice by regulating lipoprotein lipase activity.

BACKGROUND:
Cyanidin-3-O-β-glucoside (Cy-3-g)-rich foods have been reported to inhibit the onset of obesity, but whether the pure anthocyanin supplementation affects obesity remains uncertain.
RESULTS:
Cy-3-g supplementation significantly reduced obesity, accumulation of fat in visceral adipose and liver tissues, and plasma triglyceride levels. Furthermore, adenosine monophosphate (AMP)-activated protein kinase phosphorylation (pAMPK) in the skeletal muscle and visceral adipose were significantly increased by Cy-3-g consumption. This was followed by the activation of lipoprotein lipase (LPL) in plasma and skeletal muscle but the suppression of this enzyme in visceral adipose. LPL activation in skeletal muscle cells and its suppression in adipocytes by Cy-3-g were blocked by inhibition of pAMPK.
CONCLUSION:
Our present data thus demonstrate that Cy-3-g improves obesity and triglyceride metabolism in KK-Ay mice. The underlying mechanism is found to be partly related to the activation of LPL in plasma and skeletal muscle, and inhibition of LPL in adipose tissue following the activation of pAMPK.

http://www.ncbi.nlm.nih.gov/pubmed/21360538


Cyanidin-3-O-β-glucoside and protocatechuic acid exert insulin-like effects by upregulating PPARγ activity in human omental adipocytes.

OBJECTIVE:
Insulin resistance (IR) represents an independent risk factor for metabolic, cardiovascular, and neoplastic disorders. Preventing/attenuating IR is a major objective to be reached to preserve population health. Because many insulin-sensitizing drugs have shown unwanted side effects, active harmless compounds are sought after. Dietary anthocyanins have been demonstrated to ameliorate hyperglycemia and insulin sensitivity. This study aimed at investigating whether cyanidin-3-O-β-glucoside (C3G) and its metabolite protocatechuic acid (PCA) might have a role in glucose transport activation in human omental adipocytes and 3T3-L1 cells.
RESEARCH DESIGN AND METHODS:
In cells treated with 50 µmol/L C3G and 100 µmol/L PCA, [(3)H]-2-deoxyglucose uptake, GLUT4 translocation by immunoblotting, adiponectin secretion, and peroxisome proliferator-activated receptor-γ (PPARγ) activation by enzyme-linked immunosorbent assay kits were evaluated. Parallel experiments were carried out in murine adipocyte 3T3-L1. To define the role of PPARγ in modulating polyphenol effects, small interfering RNA technique and PPARγ antagonist were used to inhibit transcription factor activity.
RESULTS:
C3G and PCA increased adipocyte glucose uptake (P < 0.05) and GLUT4 membrane translocation (P < 0.01). Significant increases (P < 0.05) in nuclear PPARγ activity, as well as in adiponectin and GLUT4 expressions (P < 0.01), were also shown. It is interesting that PPARγ inhibition counteracted the polyphenol-induced adiponectin and GLUT4 upregulations, suggesting a direct involvement of PPARγ in this process.
CONCLUSIONS:
Our study provides evidence that C3G and PCA might exert insulin-like activities by PPARγ activation, evidencing a causal relationship between this transcription factor and adiponectin and GLUT4 upregulation. Dietary polyphenols could be included in the preventive/therapeutic armory against pathological conditions associated with IR.

http://www.ncbi.nlm.nih.gov/pubmed/21788573

[NaturalPursuit]

That's awesome progress with your new client! He is going to blow up with the more food you keep throwing at him.

Thanks brother and YES he will!!! You know the game plan haha

[NaturalPursuit]

Take the time to listen to your body and GIVE IT WHAT IT NEEDS. Something many try and do is push against basic biorhythmic patterns. Sometimes, as much as someone may WANT to get lean or WANT to gain lean tissue, sometimes, your body is just not in the proper position for it.

In this situation, with a great friend and tremendous client, we started off together in a deficit and right from the beginning his body was just fighting and fighting to grow and did not want to get lean. We pushed. Lost some fluff. But as the weeks passed his body was simply NOT in the best position to push for further lipolysis. At this point you can do 1 of 2 things:

1. If your in prep, you can pick a different show or push past this and put your body in an unhealthy condition (which is sometimes essential for the given task)

2. If your in your offseason without a show in sight, go with the biorhythm that your body is currently in as sometimes we will go through phases of up-regulated anabolism or lipolysis

In this case…we’re in the offseason, so pushing AGAINST what his body wanted to do was simply not a smart move. This is a long term investment in your physique and truly is a “marathon not a sprint” like many say. The gameplan is to continue to allow his body to grow in a slightly leaner state while progressively overloading, progressively eating, and making smart adjustments as needed. Be smart, listen to your body, and you will progress much faster than if your always fighting yourself.

[NaturalPursuit]

Day Three: Chest, Delts, Triceps, Forearms Mechanical/Metabolic Stressors (3-12 rep range)

***Warm Up***
A1. Ab cable crunch: 50 x 30
A2. Hanging leg raise: BW x 30

TURNING INTO THE ANIMAL I WAS MEANT TO BE!!!

Incline BB Press: Potentiating Pyramid Sets Until Unable to do 6 reps
Bar x 6
95 x 6
135 x 6
185 x 6
225 x 6
245 x 3
Chained (8-12 reps)
145 + 50 lbs of chains (2) x 8
145 + 50 lbs of chains (2) x 8

Flat DB Press: 3 sets of 6-10 reps utilizing a 4:0:2:0 tempo
100's x 8
100's x 8
100's x 8

POUNDAGES INCREASING FAST AS F#$K!

HS Incline Press (seat level 10): 3 sets of 6-8 reps utilizing a 2:2:2:2 tempo
2 plates + 25 ps x 6
2 plates + 25 ps x 6
2 plates + 25 ps x 6

Overhand Fully Shortened High Cable Flys (level 9): 3 sets of 12 forced reps
25 x 10 full 2 partials
25 x 10 full 2 partials
25 x 10 full 2 partials

HARDER CONTRACTIONS!!!!

High Cable Rear Delt Flys: Pyramid Sets Until Unable to do 6 paused reps
5 x 6
10 x 6
15 x 6
20 x 4
8-12 reps
10 x 12
10 x 12
10 x 12

DB Laterals: Potentiating Pyramid Sets Until Unable to do 6 reps
40's x 6
50's x 6
60's x 6
70's x 5
8-10 reps
60's x 8
60's x 8
60's x 8

LIGHT IT UP!!!

Pec Deck Reverse Rear Delt Flys: 6 sets of 6-12 reps
Overhand Palms Down
190 x 8
190 x 8
190 x 8
Neutral Palms Facing
190 x 12
190 x 12
190 x 12

Machine Laterals (seat level 5): 3 sets of 8-10 paused reps
130 x 8
130 x 8
130 x 8

I'M ON F#$KING FIRE!!!

Seated BB Shoulder Press (do 12 potentiating laterals w/ resistance bands to keep tension on lateral heads): 3 sets of 8-12 reps
12 potentiating laterals into 135 x 8
12 potentiating laterals into 135 x 8
12 potentiating laterals into 135 x 8

PJR Modified Tricep Pullover: Potentiating Pyramid Sets Until Unable to do 8 reps
40 lb DB x 8
50 lb DB x 8
60 lb DB x 8
70 lb DB x 8
80 lb DB x 6
Sets until unable to get 12 reps without lowering weight
55 lb DB x 12
55 lb DB x 12
55 lb DB x 10

NONSTOP INSANITY!!!

Overhand Straight Bar Pressdowns (keep elbows glued to sides): 3 sets of 8-12 reps
50 x 12
50 x 12
50 x 12

Two Single Handle Neutral Grip Pressdowns (external rotation at the bottom of every rep): 3 sets of 6-10 reps
30 x 6
30 x 6
30 x 6

STILL GOING STRONG!!!

***UPPER BODY DAYS - DAILY CELL SWELLING***
Utilizing Resistance Bands: 2 rounds
200 forced reps per
A1. Rear Delts
A2. Side Delts
A3. Biceps
A4. Triceps
100 forced reps per
A1. Rear Delts
A2. Side Delts
A3. Biceps
A4. Triceps

MORE REPS!!! SWELL THIS SH*T!!!

CJ Overhand Cable Wrist Flexors: 3 sets of 6-12 reps
120 x 6
120 x 6
120 x 6

Overhand Short BB Extensors (off preacher bench): 6 sets of 8-12 paused reps
2.5 ps x 8
2.5 ps x 8
2.5 ps x 8
2.5 ps x 8
2.5 ps x 8
2.5 ps x 8

TIME TO GO TO FAILRE!!!

Wrist Roller: 10 times all the way up, all the way down in as few sets as possible
5 x 4
30s break
5 x 2
30s break
5 x 2
30s break
5 x 2

MORE INTENSITY!!! MORE THAN YOU CAN F#$KING HANDLE!!!

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
Inversion Table
Lower body SCD (Sequential Compression Device)


_______________________________________________

Joe Jeffery I thought you'd like this! Yeah yeah I know...different angles, ones flexed ones relaxed, ones clothes ones not...whatever...this was meant to give you props for your work ethic brother!

[NaturalPursuit]

Nitrosigine

One of my favorite “pump” based ingredients out on the market is easily nitrosigine. Nitrosigine is a bonded complex of arginine and silica. Nitrosigine is actually the patented chemical structure of this complex that makes it a more superior form thus, being more effective than just arginine or silica alone. It is produced fairly simple: potassium silicate and arginine are synthesized with an inositol base which yields the vastly superior complex. Some of the literature, as well as anecdotal evidence, has shown (and this is taken directly from nitrosigine’s home website):

• Pre-clinical (animal) data showed Nitrosigine supplementation significantly increased silicon blood levels compared to normal dietary intake.
• Nitrosigine’s unique complex of bonded arginine silicate can significantly increase nitric oxide levels (NO). (ncreasing NO levels can help to stimulate additional blood flow to working muscles.
• A single dose of Nitrosigine can start providing enhanced arginine levels within 30 minutes, and remain effective for up to 3 hours.
• Furthermore, with continued use NO levels build over time Increased NO levels can lead to even better blood flow and vessel flexibility.
• The ingredient also helps to support certain critical blood protein levels that are linked to good cardiovascular health.

Its a fairly well studied and well documented ingredient that I personally take pre and intra workout.

_____________________________

A clinical evaluation to determine the safety, pharmacokinetics and pharmacodynamics of an inositol-stabilized arginine silicate dietary supplement in healthy adult males. (LB418)

The purpose of this study was to characterize the PK/PD of Nitrosigine™, an inositol-stabilized arginine silicate dietary supplement. Ten healthy males, 26.7 ± 5.4 years, took Nitrosigine™ qd for 14 days and attended test visits on Days 1 and 14. Fasting blood and saliva collections were performed pre-dose and at 0.5, 1, 1.5, 2, 3, 4, 5 and 6 hours post-dose for plasma arginine, serum silicon and salivary nitric oxide + nitrite (NO). After Day 1 dose, arginine levels increased (p<0.01) at 0.5, 1, 1.5, 2, 3 and 5 hours and silicon levels increased (p<0.05) at 1 and 1.5 hours. Day 1 PK parameters for arginine were: CMax 27.25±4.86 µg/ml and tMax 1.05±0.50 and for silicon: CMax 2.77±0.74 µg/ml and tMax 2.15±1.75. After Day 14 dose, arginine levels increased (p<0.05) at 0.5, 1, and 1.5 hours, and silicon levels increased (p<0.01) at 1, 1.5, 2, and 3 hours. After 14 days of use, baseline arginine trended towards being higher than baseline Day 1 (p=0.0645), and 4-hour post-dose plasma arginine was significantly higher (p=0.0488). Although not a significant difference, NO increased in four subjects and stayed the same in six subjects at 0.5 hours after the first dose (p=0.125). After 14 days of use, baseline NO levels increased in six subjects and stayed the same in four subjects (p=0.031). No safety concerns were raised by this study.

http://www.fasebj.org/content/28/1_S...LB418.abstract


A novel complex of arginine-silicate improves micro- and macrovascular function and inhibits glomerular sclerosis in insulin-resistant JCR:LA-cp rats.

AIMS/HYPOTHESIS:
The metabolic syndrome, with associated vasculopathy, is a major cause of cardiovascular disease and nephropathy. Impaired nitric oxide (NO) metabolism and endothelial function is an important component of the disease process. Increasing the availability of arginine, the precursor of NO, might enhance vascular function and protect against end-stage disease.
MATERIALS AND METHODS:
Insulin-resistant JCR:LA-cp rats were treated with arginine-silicate-inositol complex or arginine-HCl at 1.0 g kg(-1) day(-1) (expressed as arginine-HCl) from 8 to 13 weeks of age. The contractile/relaxant function of thoracic aortae and coronary arteries was assessed in vitro. Kidneys were assessed for severity of glomerular sclerosis.
RESULTS:
Arginine-silicate complex, but not arginine-HCl, normalised the hypercontractile response of the aorta to phenylephrine via an NO-dependent pathway. Coronary artery function, as indicated by reactive hyperaemia to warm ischaemia, was enhanced by both arginine compounds. In addition, the arginine-silicate complex increased coronary vasodilatation in response to bradykinin. Glomerular sclerosis was significantly reduced in rats treated with the arginine-silicate complex.
CONCLUSIONS/INTERPRETATION:
Treatment with exogenous arginine, in an efficiently absorbed form, improves vascular function and reduces nephropathy in an animal model of insulin resistance and cardiovascular disease, via mechanism(s) independent of insulin concentration. Enhancement of NO metabolism through increased availability of the precursor arginine appears to offer protection against micro- and macrovascular disease associated with the metabolic syndrome and insulin resistance.

http://www.ncbi.nlm.nih.gov/pubmed/15991019

[NaturalPursuit]

Day Six: Lat Thickness, Traps Metabolic/Cell Swelling Stressors (12+ rep range)

***Warm Up***
A1. Ab cable crunch: 50 x 30
A2. Hanging reverse crunch: BW x 30
A3. Daily PAP work

TIME TO SEE WHAT YOUR TRULY MADE OF!

BPAK Overhand BB Rows: Potentiating Pyramid Sets until unable to get 15 reps utilizing a 2:2:2:2 tempo
Bar x 15
135 x 15
225 x 15
315 x 15
365 x 5
15-20 paused reps
275 x 17
20-40 pump reps
225 x 40
50-100 forced pump reps
185 x 90

ADDING WEIGHT!!! ADDING REPS!!! THIS SH*T IS THE REAL NIGHTMARE!!!

T-Bar Rows: 3 sets of 12-15 reps utilizing a 2:2:2:2 tempo
4 plates + 25 x 12
4 plates + 25 x 12
4 plates + 25 x 12

Snatch Grip Rack Pulls (from just above knee level, over-emphasize protraction):
12-20 reps utilizing a 0:2:0:2 tempo
405 x 12
Modified K Style Muscle Round
405 x 4
10s break
405 x 4
10s break
405 x 4
10s break
405 x 4

MOVING ENOUGH WEIGHT?! NOT F@$KING YET!!! RACK UP THE VOLUME!!!

Banded HS One Arm Low Rows (seat level 5): 3 sets of 12-20 slightly paused reps
Blue bands, double wrapped to lowest peg
2 pps + blue bands x 15
2 pps + blue bands x 15
2 pps + blue bands x 15

Single Arm Straight Bar Pullover: 3 sets of 20-30 reps
25 x 25
25 x 25
25 x 25

LATS COMPLETELY FAILED!!! TRAP TIME. LETS GROW.

Behind the back BB Shrugs: Potentiating Pyramid Sets until unable to get 15 reps utilizing a 2:2:2:2 tempo
BANDED - Blue bands, wrapped five times to lowest peg
135 + blue bands x 15
225 + blue bands x 15
315 + blue bands x 15
405 + blue bands x 15
455 + blue bands x 2
BANDED - 15-20 paused reps
385 + blue bands x 15
385 + blue bands x 15
385 + blue bands x 15
NO BANDS - 20-40 pump reps
315 x 40
315 x 40
315 x 40
NO BANDS - behind supersetted front (50-100 forced pump reps)
225 x 100 into 225 x 50
225 x 100 into 225 x 50
225 x 100 into 225 x 50

YOU COULDNT LAST 3 SETS IN!!! 10+ SETS OF COMPOUNDS FOR TRAPS?!?!?

***DAILY PWO CELL SWELLING***
A1. Pec Deck Rear Delt Flys: 90 x 100
A2. Preacher Curl Machine: 60 x 100
A3. Tricep Rope Pressdowns: 35 x 100
A4. Close Stance Leg Extensions: 70 x 100

THE AMOUNT OF STRESS CAUSED BY ONE COMPOUND MOVEMENT IS INTENSE...GET ON MY LEVEL AND TRY DOING 80% OF YOUR VOLUME FROM THEM. IN EVERY. F@$KIG. REP. RANGE...YOU CANT LAST!!!!

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
Inversion Table
Lower body SCD (Sequential Compression Device)