Hi Tech 1 test log (Sponsored)

[MARK_]

120 is pretty heavy

 

[Bigdumogre]

Took dose pre workout today and pump was amazing

Barbell curls
50X20
60x15
60x15
60x15
60x15

Skull crusher
60x10
60x10
60x10
60x10
60x10

Seated overhead dumbbell press
40x15
50x10
50x9
50x10
50x10

Dumbbell curl
45x10
45x10
45x10
45x10

Side raises
30x8
30x8
30x8
30x8

Upright row
60x10
60x10
60x10
60x10

Close grip tri
60x8
60x8
60x8
60x8

Dip machine
150x10
150x10
150x10
150x10

Curl machine
115x8
115x7
115x8
115x6

Seated press machine
60x15
60x15
60x15
60x15

Rear delt machine
80x8
80x8
80x8
80x8


Did some super setting - curls, tri extension and side raises - 4 sets

 

[TexasLifter89]

Nice lifts! Just popped my first dose of 1-testosterone today

 

[Bigdumogre]

Nice lifts! Just popped my first dose of 1-testosterone today

Catch up already
Take 21 doses at once today
Not srs please don't do that

 

[TexasLifter89]

Catch up already
Take 21 doses at once today
Not srs please don't do that

Haha! I am running it with Hitech Androdiol and msten, could not imagine doing that. I am doing it at 330mg and may play around taking it higher

 

[Bigdumogre]

One day I will work for hi tech/ Iforce/ formutech/ Gaspari ........

 

[MARK_]

You keep going with those type of workouts and you will definitely see gains.

 

[TexasLifter89]

One day I will work for hi tech/ Iforce/ formutech/ Gaspari ........

Just send me a bunch of French toast protein and we can work something out jk

 

[Bigdumogre]

Just send me a bunch of French toast protein and we can work something out jk

Deal
I'll trade for blueberry

 

[Bigdumogre]

You keep going with those type of workouts and you will definitely see gains.

I love volume

 

[Bigdumogre]

Been having high blood pressure headaches past 3 days really sucks
Been dosing asprins throughout the day
Time for a better cycle support

 

[TexasLifter89]

Been having high blood pressure headaches past 3 days really sucks
Been dosing asprins throughout the day
Time for a better cycle support

Dang sorry to hear man. You verified they are bp related?

I've been taking my bp daily and no spike yet thankfully. What support sup you taking?

 

[Bigdumogre]

AI sports cycle support
Coq10
Fish oil

Yea check mine daily and my machine is accurate. But I get hypertension at times anyway.

 

[MARK_]

Sorry to hear about the headaches.

 

[Bigdumogre]

Anyone try Layne Norton PH3 program yet?
First day seems like a joke but then rest looks legit

 

[Bigdumogre]

Started new program today
Just checked my 1MR on bench , squat and deads. Did 10 sets of each to reach max.

Today's weight is 251 staying the same but looking leaner and muscles are fuller

 

[christ83189]

Started new program today
Just checked my 1MR on bench , squat and deads. Did 10 sets of each to reach max.

Today's weight is 251 staying the same but looking leaner and muscles are fuller

What were the maxes?! You cant say you maxed out and then not share

 

[Bigdumogre]

What were the maxes?! You cant say you maxed out and then not share

I like secrets
Actually they are my 3 rep maxes then added them to the PH3 calculator since I did not have a spot

Today I'm back at the shooting range killing my gains

 

[christ83189]

I like secrets
Actually they are my 3 rep maxes then added them to the PH3 calculator since I did not have a spot

Today I'm back at the shooting range killing my gains

Dang dude i see how you are...

 

[Bigdumogre]

Dang dude i see how you are...

Hahaha nothing impressive
Was in a bad car accident last year - still have 5 herniated discs, 3 bulging and a muscle tear in my shoulder

 

[christ83189]

Id say the fact that your lifting at all is impressive

 

[Bigdumogre]

Id say the fact that your lifting at all is impressive

It's a passion
Still go to therapy twice a week to lessen the pain. Don't feel like getting surgery yet.

 

[christ83189]

It's a passion
Still go to therapy twice a week to lessen the pain. Don't feel like getting surgery yet.

Yeah I hear ya. Surgery usually doesnt do anything except make things worse in the long run.

 

[Bigdumogre]

Upper body hyperthrophy day

Flat dumbbell bench
60x10 4 sets

Lat pull down
100x10 4 sets

Row machine
135x8 3 sets

Seated military press dumbbell
40x10 4 sets

Dumbbell curl blood flow restriction
20-25x20,10,10,10 30 sec rest

Ez curl bar
50x12 4 sets

Skull crusher
60x10 4 sets

Cable pull down blood flow restriction
60-100x20,10,10,10 30 sec rest

Pump was awesome today
Pre - c4
Intra- true grit post
Dosed 1 test pre

Feeling very tired today since I have barely slept all week

 

[VaughnTrue]

what are you using for occlusion training?

 

[Bigdumogre]

Using those brown medical wraps
Gotta get something legit lol

 

[MARK_]

I am seeing more of this type of training. What are the benefits?

 

[christ83189]

BeastFitness seems to know alot about BFR training.

 

[Bigdumogre]

I am seeing more of this type of training. What are the benefits?

Lower weight and larger pumps
A lot easier on the joints and more blood into the muscles. Layne Norton explains it good in his PH3 series

 

[BeastFitness]

@<u><a href="http://anabolicminds.com/forum/member.php?u=178254" target="_blank">BeastFitness</a></u> seems to know alot about BFR training.

LOVE BFR/Occlusion training! I wrote an article a while back on it on my specific BFR Arm Protocol but it also points out the key benefits with traditional BFR training.

______________________________ ______________________________ ______________________________

Introduction
Utilizing all the research at our disposal, we can see the numerous benefits of Blood Flow Restriction (BFR) training for anytime looking to increase muscular size. We see the goals of the original protocol being to restrict venous blood flow return from the muscle, causing the blood to collect into the targeted muscle. To accomplish this, wrapping or "occluding" the targeted limb approximately to 70% of maximum tightness of the cuffs or wraps you are using will do.

Mechanisms
BFR induces dramatic anabolic responses by a variety of mechanisms via hypertrophy, hyperplasia, increased satellite cell activation, increased MPS mediated by IGF-1 through translation initiation, a lessened elevation of markers of damage (myoglobin, CPK, and lipid peroxide), increasing growth hormone concentrations, and could cause shifts from slow twitch muscle fibers to fast twitch muscle fibers and a reduction in myostatin.

Traditional BFR Protocol
*3-5 sets to muscular failure
*weight used is 20-50% of your 1RM (generally kept with the 8-20 rep range)
*rest between 30-60 seconds between sets keeping the muscle occluded throughout the duration of the movement
The above method is utilized by wrapping your upper arm or upper thighs depending upon your target muscle group

BeastFitness Arm Specific BFR Protocol
*3-5 sets to muscular failure
*weight used is 20-50% of your 1RM (generally kept with the 8-20 rep range)
*upon completion of first set, bend at the hips allowing arms to stay in a "dead hanging" position for 15-30 seconds before standing upright for an additional 30 seconds keeping the muscle occluded throughout the duration of the movement.

The above method is utilized by wrapping your upper arms to target either the biceps or triceps muscle group. The difference, as you can see from above, is extremely slight, yet I have seen it produce a 30-50% increase in venous blood flow simply by allowing the set to somewhat extend and pool more blood into your arms while still under occlusion. This is purely anecdotal evidence as I have no means to actually measure this, but by simply manipulating how the rest period is done, I've seen a much greater increase in the overall "pump" effect of the muscle.

If done correctly, the pain and increase in vascularity will greatly exceed that of a traditional arm BFR set.

Anecdotal Results
*increased hypertrophy (within 3-4 weeks)
*increased vascularity (within 2 weeks)
*increased nutrient delivery
*increased insulin sensitivity

This is not a ground breaking way to increase muscular hypertrophy. It is simply a small manipulation I have used with myself and clients who struggle to increase their arm size. By implementing this with a program emphasizing progressive overload along with a caloric surplus, your muscles will grow.



References

Abe T, Kearns CF, Sato Y. Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, kaatsu-walk training. J Appl Physiol. 2006 May;100(5):1460-6.

Anderson J. A role for nitric oxide in muscle repair: nitric oxide-mediated activation of muscle satellite cells. Mol Biol Cell 11: 1859–1874, 2000.

Fujita S, Abe T, Drummond M, Cadenas J, Dreyer H, Sato Y, Volpi E, and Rasmussen B. Blood flow restriction during low-intensity resistance exercise increases S6K1 phosphorylation and muscle protein synthesis. J Appl Physiol 103: 903–910, 2007.

Kacin A, Strazar K. Frequent low-load ischemic resistance exercise to failure enhances muscle oxygen delivery and endurance capacity. Scand J Med Sci Sports. 2011 Dec;21(6):e231-41.

Kawada S and Ishii N. Changes in skeletal muscle size, fiber-type composition and capillary supply after chronic venous occlusion in rats. Acta Physiol 192: 541–549, 2008.

Kraemer W, Marchitelli L, Gordon S, Harman E, Dziados J, Mello R, Frykman P, McCurry D, and Fleck S. Hormonal and growth factor responses to heavy resistance exercise protocols. J Appl Physiol 69: 1442–1450, 1990.

Kubota A, Sakuraba K, Sawaki K, Sumide T, Tamura Y. Prevention of disuse muscular weakness by restriction of blood flow. Med Sci Sports Exerc. 2008 Mar;40(3):529-34.

Loenneke JP and Pujol TJ. The Use of Occlusion Training to Produce Muscle Hypertrophy. Strength & Conditioning Journal. 31(3): 77-84, June 2009.

Schoenfeld BJ. Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Med. 2013 Mar;43(3):179-94.

Suga T, Okita K, Takada S, Omokawa M, Kadoguchi T, Yokota T, et al. Effect of multiple set on intramuscular metabolic stress during low-intensity resistance exercise with blood flow restriction. Eur J Appl Physiol. 2012 Nov;112(11):3915-20.

Takano H, Morita T, Iida H, Asada K, Kato M, Uno K, Hirose K, Matsumoto A, Takenaka K, Hirata Y, Eto F, Nagai R, Sato Y, and Nakaajima T. Hemodynamic and hormonal responses to a short-term low-intensity resistance exercise with the reduction of muscle blood flow. Eur J Appl Physiol 95: 65–73, 2005.

Takarada Y, Takazawa H, Sato Y, Takebayashi S, Tanaka Y, and Ishii N. Effects of resistance exercise combined with moderate vascular occlusion on muscle function in humans. J Appl Physiol 88: 2097–2106, 2000.

Wilson JM, Lowery RP, Joy JM, Loenneke JP, Naimo MA. Practical blood flow restriction training increases acute determinants of hypertrophy without increasing indices of muscle damage. J Strength Cond Res. 2013 Feb 26.




Watch my video to see how to utilize it for arms


[video=youtube;f7aYt2vMPBI]https://www.youtube.com/watch?v=f7aYt2vMPBI[/video]

 

[Bigdumogre]

Boooommmmm!! ^^^

Awesome info and video

 

[Bigdumogre]

PH3: Layne Norton's Power And Hypertrophy Trainer, Day 3

Squat
135x7 3 sets with one warm up set

Bench
155x7 3 sets plus one warm up set

Leg extensions
60x8 3 sets with 3RIR

Leg curl 1 legged
40x8 3 sets with 3RIR

Calf raise
225x8 4 sets

BFR calf raises
35x20,10,10,10

Easy day which was good since lack of sleep this week has been effecting me horribly

 

[Bigdumogre]

PH3: Layne Norton's Power And Hypertrophy Trainer, Day 5

Deadlift
135x5
225x5
315x4
315x4

Bench
135x8
185x6
205x4
215x4
225x4

Machine pull down
85x15
100x15
100x15

Pec deck machine fly
115x15
145x15
145x15

Cable row
60x12
60x12


Dumbbell side raises
20x15
20x15

Concentration curl dumbbell
25x12
25x12
25x12
25x12
25x12

BFR MACHINE CURL
2 clusters of 4 sets of 30, 15, 15, 15 reps, 30 sec. rest between sets

Triceps cable push down
65x15
65x15
65x15

BFR CABLE TRICEPS PRESS-DOWN
2 clusters of 4 sets of 30, 15, 15, 15 reps, 30 sec. rest between sets


Holy Fkn workout
Pumps where painful
Felt strong as fuk today 1 test feeling good right now!!!!!

 

[TexasLifter89]

Da pumppp. Good stuff man

 

[Bigdumogre]

Lower body day

BFR leg extensions
300 reps

BFR leg curl
300 reps

BFR calf extensions
150rep

Good girl/ bad girl machines
150reps each

Could not walk after this lol pump was massive

 

[ahawk01]

Lower weight and larger pumps
A lot easier on the joints and more blood into the muscles. Layne Norton explains it good in his PH3 series

Plus you look like ultimate warrior in the gym.

 

[christ83189]

How are those bp headaches going?

 

[Bigdumogre]

How are those bp headaches going?

Been taking more nitrates in as per Vaughn and been helping a lot

 

[ahawk01]

Been taking more nitrates in as per Vaughn and been helping a lot

Get some mesomorph

 

[Bigdumogre]

Get some mesomorph

I have a tub

 

[Bigdumogre]

****ty workout today. Had zero energy to do anything and had a group run today.

Bench, deadlift and squat
5 sets each at 8-10 reps
Sucked

 

[VaughnTrue]

i cant imagine doing bench, dl, and squat all in the same day. no thanks jeff

 

[MARK_]

Nice work with your log. The type of training you are performing will probably bring about some good results with the 1-testosterone.

 

[Bigdumogre]

i cant imagine doing bench, dl, and squat all in the same day. no thanks jeff

Realized squat to deadlift sucks
Need to rest legs a few minutes lol

 

[Bigdumogre]

Nice work with your log. The type of training you are performing will probably bring about some good results with the 1-testosterone.

I agree and that's why I'm trying it out now

 

[Bigdumogre]

PH3: Layne Norton's Power And Hypertrophy Trainer, Day 9


DAY 9: UPPER-BODY HYPERTROPHY
1
FLAT OR INCLINE DUMBBELL BENCH PRESS
2 sets of 6-8 reps (3 RIR)
Dumbbell Bench Press Dumbbell Bench Press
2
LAT PULL-DOWN OR WEIGHTED PULL-UP
3 sets of 6-8 reps (2 RIR)
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
3
T-BAR ROW OR MACHINE ROW
2 sets of 6-8 reps (2 RIR)
Lying T-Bar Row Lying T-Bar Row
4
SEATED MILITARY PRESS
2 sets of 5-7 reps (3 RIR)
Machine Shoulder (Military) Press Machine Shoulder (Military) Press
5
DUMBBELL OR EZ-BAR CURL
5 sets of 6-8 reps (1 RIR)
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl
6
BFR MACHINE BICEPS CURL
4 sets of 20, 10, 10, 10 reps, 30 sec. rest between sets
Machine Bicep Curl Machine Bicep Curl
7
EZ-BAR SKULLCRUSHER OR CABLE TRICEPS PRESS-DOWN
5 sets of 6-8 reps (1 RIR)
EZ-Bar Skullcrusher EZ-Bar Skullcrusher
8
BFR CABLE TRICEPS PRESS-DOWN
4 sets of 20, 10, 10, 10 reps, 30 sec. rest between sets
Triceps Pushdown

 

[Bigdumogre]

Joints killing me today - elbow and ankles
So workout sucked

Squat
135x7 5 sets

Bench
155x7 4 sets

Leg extensions
60x10 5 sets

Calf raises
Failed due to ankle

Hamstring curls
80x8 3 sets

In a lot of pain today - upping my fish oil and popping a few tylenol

 

[MARK_]

Sorry to hear about the joint pain. I recently increased my fish oil and have noticed a big difference

 

[Bigdumogre]

Yea upping my dosage
Ankle still wrapped

 

[big_lando]

Yea upping my dosage
Ankle still wrapped

Hey man. Are the fish oils helping you any?