[jamesatba]

after what seems like forever i'm back !!!!!!!

[jamesatba]

Dear James,

You are welcome to share your training, exercise, nutritional or even your "Dear" Diary. On the other hand this is not the place for you to set up shop and begin doling out solicited or even unsolicited advice on any of the above.

Please be advise that if this thread takes one turn in the direction that the last two did it will be deleted again and you will be asked to leave. You have been asked before to not start up another thread of this nature. I am giving you the benefit of the doubt that you will completely understand and abide by this request.

Additionally all members have been warned regarding flaming and abuse

Thank you in advance for your understanding.

[jamesatba]

Jay Edit: Underaged discussion of research and other illegal substances is against our rules... Please take time to brush up on them before your stay here goes the way of the Dodo.

[TexasLifter89]

Originally Posted by jamesatba

i accept all bodybuilding related questions includeing those that deal with drugs/t3 test tren ect.

[Jayhawkk]

James, B5150 has been very, very forgiving and understanding. If you're wanting to have actual discussion in this thread then you need to have it. If you're looking for reasons to argue your points to the board Administrator and his Moderators... You're going to lose. You need to chose before the options are no longer at your disposal.


Thank you.

[jamesatba]

after reading the mods post(which i do not agree with) i have decied to try and make it work.i will try to take the high road and let this diary stuff go.let the questions come

[B5150]

Originally Posted by jamesatba

after reading the mods post(which i do not agree with) i have decied to try and make it work.i will try to take the high road and let this diary stuff go.let the questions come

JAmes you could not have read the post or maybe you have a comprehension problem. If and when you post something with a closer "let the questions begin" it seems like you still do not get the point. Read it again one more time. Continue as you will but understand the following very clearly.

Dear James,

You are welcome to share your training, exercise, nutritional or even your "Dear" Diary. On the other hand this is not the place for you to set up shop and begin doling out solicited or even unsolicited advice on any of the above.

Please be advise that if this thread takes one turn in the direction that the last two did it will be deleted again and you will be asked to leave. You have been asked before to not start up another thread of this nature. I am giving you the benefit of the doubt that you will completely understand and abide by this request.

Additionally all members have been warned regarding flaming and abuse

Thank you in advance for your understanding.

What this says to you is that you are not here to take questions from anyone. If you desire to keep a training journal, do it, If you desire to keep a diet journal, do it. If you desire to keep a "Dear Diary", do it.

So let me help you with am example;


Monday:

Chest and Back

BB Bench Press:
185 x 8, 8, 6

DB Bend Press
65 x 8, 8, 6

Pull Ups
BW x 8, 8, 6

Bent Rows:
185 x 8, 8, 6

Diet:
3300 calories
300g protein
300g carbs
1009 fat

Comments:
Had a great work out. Great pump. A couple PR's today. Felt real good. Can't wait for tomorrows workout.

Thanks for following my workout journal.

[B5150]

To all other members. The next guy other than james that comes in here and posts anything aside from topic questions is banned for a week. You have all been told repeatedly.

James you are free to post what you want as long as you do not break board rules, do as you will, buddy.

[B5150]

James.

1. What is your diet like?
2. What is your protein intake?
3. Tell me the sources of protein.
4. What is your carbohydrate intake?
5. Tell me your carbohydrate sources.
6. What is your fat intake?
7. Tell me your fat sources?
8. What sort of training method are you using?
9. Do you focus on eccentric or concentric?
10. What are your thoughts on periodization?
11. What are your thoughts on progressive overload?
12. What are your thoughts on stretching?
13. What are your thoughts on volume training?
14. What are your rest intervals?
15. Do you do drop sets?
16. Do you pyramid?
17. Do you do negatives?
18. Do you train for hypertrophy?
19. Do you train for functional strength?
20. Over your years of training have you had any injuries?
21. What sort of things do you do to prevent injuries?
22. Do you use straps and gloves for lifting?
23. Do you prefer free weights over machines?
24. Do you do cardio to warm up?
25. Do you do cardio to cool down?
26. Do you train with a partner?
27. How often do you train?
28. How often do you decondition?
29. Do your experience DOMS?
30. Do you cook your own food?
31. What are your thoughts on sugars?
32. What are your thoughts on High Fructose Corn Syrup?
33. What are your thoughts on NSAID and hypertrophy?
34. What is your specialty regarding personal training?
35. Do you have a degree in sports nutrition?
36. Do you have a degree in personal training?
37. Do you currently use a personal trainer?

James I would like an answer to every one of the previous questions when you get the chance. Please provide references when possible and do not provide your opinion but rather back it up with some research studies or medical literature if you would please. Thanks a bunch for helping me out. I'll post up some more later when I get your answer to every one of my questions.

EDIT: I need you to wok with me big guy. I am counting on you to do your part. This is your "put-up or shut-up" opportunity. Don't let me down.

Also I want to see your training journal posted with an update after every days training including off days. I am counting on you. This is your thread for you. Be the best you can be. Keep it up and keep it good. Others are watching.

[jamesatba]

Originally Posted by B5150

James.

1. What is your diet like?
2. What is your protein intake?
3. Tell me the sources of protein.
4. What is your carbohydrate intake?
5. Tell me your carbohydrate sources.
6. What is your fat intake?
7. Tell me your fat sources?
8. What sort of training method are you using?
9. Do you focus on eccentric or concentric?
10. What are your thoughts on periodization?
11. What are your thoughts on progressive overload?
12. What are your thoughts on stretching?
    

1.meal 1 6 eggs.meal 2 6 and 1 half onuce tuna.meal 3,same as meal 2.meal 4,same as meal 2.meal 5,8-12 ounce beef,nuts.meal 6
same as meal 2.this is what my diet is like.fish oils and evening primrose are taken thoughtout day.

question 2: 150-200 grams a day.

question 3: tuna ,eggs ,beef

question 4:very little to none.

question 5:no sources of carbs

question 6:40-60 grams a day

question 7: few nuts,fish oil,organic peanut butter.

question 8,hit follow by higher volum for a few months,then back.higher volum equals 15-20 sets a bodypart.

question 9: both.

question 10: valid,as you see by my training.this is because one type of training provieds myocyte growth mostly,while the other(volum)encourges capillary bed formation.both lend to bigger muscles.

question 11:I belive in PO up to a point.however i do belive that there are flauts in this theory.

question 12:muscle fasica is very tough,and i have no doubt that weighted streching can loosen this.

[B5150]

Very good James.

I want to clarify my points on periodization and progressive overload to see if we are in agreement or can enlighten eachother.

To me periodization in practical application is training in cycles. A cycle consists of a period of say 6-8 or 10 week in which I will train at a specific repetition range. So say for the first 6, 8 or 10 weeks cycle I train at 15 rep range, then the next 10-12 rep range, then the next 6-8 rep range...I do not train any lower than 6 rep work.

What do you feel is the optimal period of time before adaptation sets in. My thoughts are about the 8 week point or so from my personal experience. It is either due to physiological issues, CSN issues or boredom. What are your thoughts on the matter of adaptation?

So withing those 6 to 8 weeks cycle of a specific rep range I need to prgressively increase my weights and or reps to continue to progressively overload my muscle.

Just for example:

BB Bench Press - 10 to 12 rep range
Week 1 - 200lbs x 12, 10, 10
Week 2 - 200lbs x 12, 12, 10
Week 3 - 200lbs x 12, 12, 12
Week 4 - 205lbs x 12, 10, 10
Week 5 - 205lbs x 12, 12, 10
Week 6 - 205lbs x 12, 12, 12
Week 7 - 210lbs x 12, 10, 10
Week 8 - 210lbs x 12, 12, 10
Week 9 - 210lbs x 12, 12, 12
Week 10 - etc

Do you follow?

EDIT: The start point of the first week is a first set of a maximum if 12 repetitions...maximum. The following 2 sets are preformed as close to maximum repetitions as possible avoiding going to failure (I cannot go to failure, I train alone without a spotter). When I can complete an entire 3 sets at 12 repetitions I will bump the weight and begin again at a start point of 12 repetitions maximum..and so on I proceed. It does not alwasy bump up weekly and some times it does. Some times even sooner depending upon recovery and diet and supplements. Meaning If I can perform more than 12 reps at the first set at a following week I will immediately bump the weight for the second and proceed.

Most very important is a very consistent rest period between sets. A rest period of exactly 120 seconds is what I use. Obviously anything greater will increase my recovery and improve my subsequent sets. Anything less will obviously diminish my subsequent set.

This requires very precise documentation and attention to the minute detail every time I train.

Additionally what are your thoughts on hypertrophy specifically in terms of TUT and the eccentric movement?

Many feel that hypertrophy and strength training are not performed efficiently simultaneously. What are your thought regarding that.

Additionally, I look forwrd to your repsonses to the other number of questions. Feel free to post them all in one post where possible.

Thanks.

[jamesatba]

your message was very well thought out.thank you.my views on periodazation are a little different.i view per. as what type of training your doing,not rep range.thus HIT,POF,DC ect.i also try and only take as much rest time as needed,and execpt on legs and back i doubt this go's over 60 sec.

[B5150]

Periodization for Bodybuilders Part I | Mind and Muscle
Periodization for Bodybuilders Part II | Mind and Muscle
Periodization for Bodybuilders Part III | Mind and Muscle

[B5150]

Come on James, as you can see I have an ability to quench the flame(rs).

Don't leave me hanging here. Lets talk "shop"!