Archive for March, 2012

Insulin an Undeserved Bad Reputation

via: weightology.net

Insulin is a hormone that regulates the levels of sugar in your blood. When you eat a meal, the carbohydrate in the meal is broken down into glucose (a sugar used as energy by your cells). The glucose enters your blood. Your pancreas senses the rising glucose and releases insulin. Insulin allows the glucose to enter your liver, muscle, and fat cells. Once your blood glucose starts to come back down, insulin levels come back down too. This cycle happens throughout the day. You eat a meal, glucose goes up, insulin goes up, glucose goes down, and insulin goes down. Insulin levels are typically lowest in the early morning since it’s usually been at least 8 hours after your last meal.

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W12 – Lower (DL1)

Activity: Weights
Training Partner: Louise
Calories intake: 2870
Exercise calories: 380 cal
Sleep –9 hr

Deload week 1

Box squat  ( barx20, barx20, 60.0×20,60.0x20,60.0×20,60.0x20,60.0×20)
Dumbbell Lunges (40.0×20,40.0x20,40.0×20)
Seated Calf Raise (90.0×12,90.0x12,90.0×12,90.0x10,90.0×10)
Hanging Leg Raise (0.0×15,0.0x15,0.0×15)
SSET: Plank ( 3 x 1 minute)
Leg raise (3 x 10) (slow reps)

DAMAGE:  Left hand bruising, Hip was fixed yesterday.

NOTES:  Sweat my ass off today, very humid. Deload session, although i increased the reps it was still tough. Feeling great now, over the food poisoning feeling strong, heaps of energy. My gluteus medius was putting pressure on a nerve which was giving me weird pain down the leg. All that was fixed and felling great.

W12 – Hyper 2 (start deload)

Activity: Weights
Training Partner: Louise
Calories intake: 2664
Exercise calories: 280

Deload week 1

Dumbbell Incline Bench Press (50.0×12,50.0x12,50.0×12) – 6 second reps (204)
Dumbbell Bench Press (50.0×12,50.0x10,50.0×10) 6 second reps (204)
Cable Cross Over (50.0×10,60.0x10,60.0×10,60.0x10) 8 second rep (513)
Dip (0.0×12,0.0x12,0.0×12)
Rotator cuff abduction (10.0×10,15.0x10,15.0×10)
Barbell Close Grip Bench Press (40.0×15,50.0x10,50.0×15)
Straight Arms Dumbbell Pullover (25.0×12,25.0x10,25.0×10) 10 second rep (514)
EZ-Bar Curl (30.0×10,30.0x10,30.0×10) 6 second rep (402) last set 12 second rep (2010)

DAMAGE: Left thumb, body (stomach bug).

NOTES: Starting my deload a little early. I decided to cook myself a pork dinner and finish off the rest of the week with a bang. Well, things did not go to plan. 30 minutes after i ate this pork i felt a little weird and from then (wednesday) until this now i have been feeling pretty sick. Absolutely zero appetite. No desire for solid food. If i ate solid food immediately felt full. I think i got about 1500 calories down over the day. I was 80.4kg on tuesday when i weighed myself today i was 76.2kg. Feeling a bit weak today so i decided to start my deload today instead of Sunday. From Sunday i will be just doing 3 day split with bench , squat, and dead as the main lift with a couple exercises added in. I am going to do a barbell complex on one of the off days.

So today marks the start of my 2 week deload. Then back to heavy and hard. Everything was approximately 50% 1rm with 4-6 second rep timing. Which is still tough.  Muscles got a good burn from this. Even though i am feeling a little lazy with the lower weight.

w 12 – power up

Activity: Weights
Training Partner: NA
Calories intake: 2862
Exercise calories: 275

Session : weights 1-2 warmup sets @40% 1rm.

Barbell Bench Press (60.0×10,80.0x6,90.0×6,90.0x5,80.0×5,70.0x7) * (feeling easier and better)
Barbell Bent Over Row (80.0×6,90.0x5,92.5×6,92.5×6,92.5×5 )*
Barbell Shoulder Press (50.0×6,55.0x5,55.0×6,55.5×5,50.0x8)~
Barbell Shrug (180.0×10,180.0x10,200.0×10,200.0x10,200.0×10)*

* = Increases
~ = Decreases

DAMAGE:  Tender Front and side delt.

NOTES: Pretty horrible result today as far the day went. Since early this morning the muscles in my front and side delt region have been spasming. I didn’t think much of it until i started lifting today. Everything was going good until the dips and pull ups came along, although i started to feel it in the military press which led to a smaller lift today. I am starting to really plateau in the MP but i can feel this across most lifts. I fluctuate wildy in the amount i can lift it’s very annoying. Today, When i got to dips i couldn’t even manage one set of body weight. Pull ups i think i managed 3-4 of body weight before my delt said no more. I think by the end i got 8 dips out and about 4 pull ups. I even tried to change it up to chin ups. I got 1 set of 6xbw and one set of 5 at 10kg. I will change to some metabolic stuff next week for a week to have a slight deload and try again. I have done at 6 weeks 3 day Full deload and this is week 11 without any sort of deload (even at % of 1rm) I think i might have to do a % 1rm deload once every 4 weeks. I have been increasing load or reps nearly every week from week 1 (except that week i had arm surgery) so my total volume of weight moved increased even if the weight on the bar didn’t. Although i think my progress is rather slow.

Trying to find some other accessory exercises to compliment MP to see if i can at least keep it above 60kg. Nutrition is being tightened up. I am still aiming for an average of 2900 calories a day over the week which i am maintaining. I seem to cycle up and down but average this.

w 12 – Hyper 1

Activity: Weights
Training Partner: NA
Calories intake: 2701
Exercise calories: 295

Dumbbell Front Raise (40.0×10,40.0x10,40.0×10)~
Standing Low Pulley Deltoid Raise (22.5×10,22.5×10,25.0x10)*
Hang clean + push press (50.0×8,50.0x10,50.0×10)*
Wide-Grip Lat Pulldown (80.0×8,80.0x8,80.0×8)~
Close-Grip Front Lat Pulldown (75.0×10,75.0x9,77.5×10)*
Face pulls (35.0×10,40.0x10,40.0×10,42.5×10)*
Bent Over Low Pulley Side Lateral (15.0×10,20.0x10,20.0×10)

* increase
~ decrease

DAMAGE: Left side delt.

NOTES: Off day today. Everything was feeling heavy. I also had a clicking in the muscle on my left delt which affected lifts. Deloading next week. Then a slight tweaking of the program to work on problem areas.  Not sure how to structure it. I want to do 3 or 4 day split plus one day for metabolic training.  Will see .

50 things you need to know

post by – Inside Edge

  1. You’re stronger than you think you are.
  2. Mistakes teach you important lessons. Every time you make one, you’re one step closer to your goal.
  3. There is nothing to hold you back except you.
  4. You can press forward long after you can’t. It’s a matter of wanting it bad enough.
  5. No matter how much progress you make there will always be the people who insist that whatever you’re trying to do is impossible.
  6. You are limited only by your own imagination. Let it fly.
  7. Perception is reality.
  8. Your instincts can be trusted.
  9. There is only one question to ask yourself: “What would you do if you were not afraid?”
  10. It’s often hard to tell just how close you are to success.
  11. Read the rest of this entry »

7 Ways to Grow the Action Habit

The action habit — the habit of putting ideas into action now — is essential to getting things done.

1. Don’t wait until conditions are perfect
If you’re waiting to start until conditions are perfect, you probably never will.The best time to start was last year. The second best time is right now.

2. Be a doer
Practice doing things rather than thinking about them. By becoming a doer you’ll get more done and stimulate new ideas in the process.

3. Remember that ideas alone don’t bring success
Ideas are important, but they’re only valuable after they’ve been implemented. One average idea that’s been put into action is more valuable than a dozen brilliant ideas that you’re saving for “some other day” or the “right opportunity”.

4. Use action to cure fear
Action is the best cure for fear. The most difficult time to take action is the very first time. After the ball is rolling, you’ll build confidence and things will keep getting easier.

5. Start your creative engine mechanically
If you need to write something, force yourself to sit down and write. Put pen to paper. Brainstorm. Doodle. By moving your hands you’ll stimulate the flow of ideas and inspire yourself.

6. Live in the present
Focus on what you can do in the present moment. Don’t worry about what you should have done last week or what you might be able to do tomorrow. The only time you can affect is the present.

7. Get down to business immediately
By becoming someone who gets to the point you’ll be more productive and people will look to you as a leader.

 

w 11 – Lower 2 + mIT bike

Activity: Weights
Training Partner: NA
Calories intake: 2870
Exercise calories: ~560 (bike weights karate)

Cardio:

Bike (hill climbs)

2 mins recovery 1 minute climbs until 18 minutes the 3 minute recovery and 2 minute climb.
22 mins total

Weights:

Barbell Deadlift (80.0×10,100.0x5,120.0×5,140.0x3,160.0×1,170.0x1,172.5×0, 60.0×12)
Barbell Hip Thrust (40.0×8,40.0x8,40.0×10,40.0x10)

DAMAGE: medium hip annoyance. I thought dead lifts would be severely affected today but it turned out ok.

NOTES: Just missed my PB attempt of 172.5 I got the bar to just over my knees when my left hand grip gave out 170 went up without too much effort if i didn’t have that grip issue i think i would of gotten up fairly well without too much straining my back felt really good. Trying to fix glute issues so i started doing BB hip thrusts as suggested. Apart from looking hilarious from the outside it’s a pretty hard exercise. I had issues with it pushing hard on my pubic bone area so it was very uncomfortable and i was using the padding on the bar too. But apart from that nice slow accent and decent and i could really feel the stretching in the glutes and hips.  I thought doing the bike first would help loosen up the hips and glutes. Which i think helped. The biking was fairly standard and i didn’t really struggle like i did last time. I think i might do 2 minute climbs from now on.

w11 – leg 1

Activity: Weights
Training Partner: Dion
Calories intake: 3701
Exercise calories: 275

Barbell Full Squat (60.0×10,80.0x8,100.0×5,110.0x3,125.0×1,60×15)
Leg Press (220.0×8,240.0x8,280.0×8)
Seated Calf Raise (110.0×10,121.5×10,122.5×10,122.5×10,125.0x8)
Lying Leg Curls (65.0×10,65.0x10,65.0×10)
Hanging Leg Raise (0.0×15,0.0x12,0.0×15) slow rep
Plank (2 mins)

DAMAGE: Hip annoyance increasing. Gotta get it fixed on monday.

NOTES: Squatting was good today even with the annoying hip, i am going to do some dead and glute work tomorrow to get this imbalance fixed. The 125 went up a little shakey but it wasn’t overly difficult. Finished off with some speed work.  Huge nutrition day today.

 

 

 

w11 Power up.

Activity: Weights
Training Partner: NA
Calories intake: 3074
Exercise calories: 301

Barbell Bench Press (60.0×10,80.0x6,90.0×5,90.0x4,85.0×5,60.0x8)
Barbell Bent Over Row (70.0×10,90.0x5,90.0×6,90.0x6,90.0×7)
Barbell Shoulder Press (50.0×6,55.0x6,55.0×6,55.5×6,60.0x4)
Dip (0.0×10,20.0x6,20.0×6,20.0x5,20.0×5)
Pullups (10.0×6,10.0x6,10.0×5,10.0x5,10.0×5)
Barbell Shrug (180.0×10,180.0x10,180.0×10,200.0x10,200.0×10)
Hanging Leg Raise (0.0×15,0.0x20,0.0×20)

DAMAGE: Slight hip annoyance.

NOTES:Decent day today. Maintaining current strength with a PB on dips. Had my squat form checked today by a bodybuilder / power lifting friend he has qualifications in biomechanics so i trust him and he has a mean squat . He said my squat form is spot on with maybe a tiny bit of butt wink from tight hammies. He suggested some glute & ham work as i am aware i need to do. I’ll do some box squats to work those glutes and hams for a few weeks then have another good go at getting my squat PB.