Toyin' with Intra-Aid & Beta-Ala9 (sponsored)
- 12-05-2008, 12:31 AM
Toyin' with Intra-Aid & Beta-Ala9 (sponsored)
I plan on keeping my cals at maint. and I'm starting Westside training next week, increasing strength being a main goal, though some recomp effects would be nice. I'm utilizing the Anabolic Diet and my last day of a Trenadrol/Epi pulse is tomorrow. I plan on lifting SMWF and training Judo TTH.
~14% BF (basically just a guess)
Green Mag or TCM
multi, fish oil, gse, vit c, vit e
- 12-05-2008, 08:30 AM
Very good. Time to get your swole on
- 12-05-2008, 05:24 PM
(w) = wide grip/stance (n) = narrow grip/stance
Back Squat (parallel): 225x8, 275x5, 295x5 (back aggravated)
DB Lunge: 50x10, 8 (glutes a little crampy)
Leg Curl: 120x12, 130x10, 9
Leg Ext.: 250x10, 10, 8
Calf Ext.: 330x15(w), 340x12(n), 10(w), 8(n)
NG BB Bench: 205x10, 8, 8, 7
Ab work: 3 sets misc.
5-10 min bike ride (transportation)
Great intensity today, felt strong, even though it was my last wo before my refeed. Strength increases noted on most lifts. Dosed trenadrol/epi pre- 60mg/10mg, post- 30mg/20mg. I wish I could have done more sets/weight with squats, as 295x5 was easy and I def. could have done more, however my lower back disagreed. This was my first attempt at squats in 3 weeks (trying to mend back), I felt it was safer to quite while I was ahead. I actually started taking BetaAla9 yesterday to start boosting carnosine levels and took 3 caps 30-45 min before wo, noticed mild tingles each time I dosed. Intra-Aid is some tasty sh*t, possibly the best tasting supp I have tried, it was delightful to sip on throughout my wo. I started with 20oz. water and refilled my shaker twice as it got down to half full.
12-05-2008, 05:28 PM
Ha ha! I love the taste to man. It's crazy how addictive the taste it. Off to a good start man. Take it easy on the low back though until it heals. I like me some reverse hyper extentions when that happens.
12-05-2008, 06:46 PM
Ya, I might have take a longer break from squats, dammit. I may have to try the reverse hypers.
12-07-2008, 10:43 PM
Just a quick update, I didn't lift today, had a lot of studying to do for finals. I've been taking my BA9 and feeling a little tingly each time I dose. Today was my first time trying Jacked! (needed a little boost for studies) and I must say I am absolutely impressed (and I only dosed 1 scoop). I will be starting Westside this week, but my schedule may be a little tweaked due to finals and I am unsure of my judo schedule.
12-08-2008, 05:57 PM
Workout (Upper Body ME):
BB Bench: wu, 225x3, 275x3, 295x1, 305x1, 315x3(PR)
OH BB Press: 155x7, 165x7, 195x9 (PR)
One arm DB skull crusher: 35x7, 40x10, 45x9
WG Pull-up: Body+35x10, 10, 8
Abs: 3 sets misc.
Todays workout went great, PRs on Bench and OH Press. Took my BA9 about 45 min before lifting, 1 scoop Jacked 30 min. pre, and sipped IA with 3g TCM intra. Had the usual mild tingles. I still need to get the feel for WS training, as some of my lifts were a little out of the rep range I was shooting for, but still a very productive session nonetheless.
edit: Realized I did 10 lbs more than I thought with my last set of OH press, so I changed the numbers to reflect this.
12-08-2008, 10:21 PM
SUBBED. Down for the ride... nice work so far!
12-09-2008, 07:17 AM
Nice work man. Congrats on the PR's...
12-09-2008, 09:31 PM
12-09-2008, 09:47 PM
I worked lower body today, I will update probably tomorrow night as I have a sh*t load of studying to do. Oh and I just realized I actually did more than I recorded on OH press in my last wo so I will edit my last post.
12-11-2008, 01:02 AM
Workout (Lower Body ME):
Leg Press: 450x3, 630x2, 620x3, 720x2, 810x3
Leg Curl; 130x7, 140x7, 150x8 (PR)
Leg Ext: 270x7, 280x7, 290x9 (PR)
DB Row: 90x7, 100x7, 105x6
BB Curl: 80x12(n), 80x10(w), 80x10(n)
Calf Ext: 340x15(w), 12(n), 10(w) (PR)
Back Ext: body+45x15, +60x15
Abs: 2 sets misc.
I'm a PR hitting machine! I think I was due for a change in routine. My strength is climbing and I felt great in the gym. I dislike leg press, I just don't feel it like I do squats but my choices are limited. My last set of leg press wasn't full ROM, I set the safetly stop a little higher than I meant to. BTW, this was yesterdays workout, I finished finals today.
12-11-2008, 01:07 AM
12-11-2008, 01:14 AM
Im in, good #'s,... interested in seein them get demolished
12-11-2008, 10:33 AM
Good work man! It's cool to do partials on the heaviest sets man. Thats how you get your strength up and over time as your numbers climb it scrolls down until you are now doing those numbers that you did partials with in full ROM.
Progress is like climbing stairs my man.
12-12-2008, 05:13 PM
Workout (Upper Body Dynamic Effort):
BB Bench: 175x10x3 (rotated 3 grips) (30 sec rest interval)
BB Bench: 175x25 (lactic acid training)
Tri cable pulldown: 6 sets, 65 reps total (started @ 130 and ended @ 120) (1 min. rest int.)
DB Lateral raise: 25x15, 30x10 (90 sec rest)
WG pullup: body+35 x10, 10, 8 (2 min. rest)
Abs: 3 sets misc. laying
Burpees: 2 sets of 20
Another good wo. Intesity and focus was there throughout. Tingles a little more pronounced today. Tris were roasted after doing 65 reps (also pumped as hell). It did feel as though my LA threshold has improved, my muscles did not seem to sting as much as usual when I did the high rep bench set, though I have not done such a high rep set in quite some time. I did some fast/intense burpees at the end to help kill off any remaining glycogen to prepare for my refeed.
12-12-2008, 07:59 PM
This is how it's done man. Good work. Keep the pace...
12-14-2008, 04:00 PM
What are your reasons for the lactic acid training?
12-15-2008, 09:30 PM
Sample Westside Barbell Template. Also, beta alanine is supposed to buffer LA so it couldn't hurt to do some training as so.
12-15-2008, 09:47 PM
Workout (Lower Body Dynamic Effort):
Squats: 5x205x2, 5x215x2 (45 sec. rest)(10 sets total)
Leg Ext: 190x25, 190x20 (90 sec.)
Leg Curl: 150x7, 160x7, 170x5 (PR) (90 sec.)
Shrugs(Bi-Lateral Machine): 410x15x3
Calf Ext: 350x15(w), 15(n), 15(w) (PR)
Decided to do squats because its a light day and back felt ok. Still feeling pretty strong, set a couple PRs. It was tough to walk after the high rep leg extentions.
12-15-2008, 09:59 PM
Incline BB Bench: wu, 185x3, 205x3, 225x1, 245x1, 255x4, 275x3 (PR)
OH Press: 185x7, 195x5, 195x8 (PR)
One-arm Skullcrusher: 45x7, 50x7x2
WG Pull up: +35x10, 10, 11
mat ab work: 3 sets misc.
Very good workout, this was the first time Ive done Inc. BB Bench in a LONG time and I was quite surprised/happy with my numbers, though my last set was iffy because I think my spotter helped a bit (good spotters can be hard to come by).
quick supp overview for today:
-3 caps BA9 pre wo, 3 caps 5 hours later
-1 scoop IA w/ 3g TCM, sipped intra wo
-1.5 scoops Jacked pre wo
12-16-2008, 01:53 AM
Is westside more of a mass or strength focused philosophy?
12-16-2008, 02:08 PM
12-16-2008, 05:52 PM
Setting PRs and destroying it in there. Nice work on the incline bench... I couldn't agree more, good spotters are soo hard to find.
12-17-2008, 11:29 PM
Workout (LB ME):
Leg Press:wu, 540x3, 630x3, 720x3, 810x1 (attempted 2, full ROM)
Leg Curl: 155x7, 165x6, 175x5 (PR)
Leg Ext: 280x7, 290x7, 300x10 (PR)
DB Row: 95x7, 100x7, 110x5 (PR)
Standing BB Curl: 90x10(n), 9(w), 8(n) (strict form)
Calf Ext: 350x15(w), 12(n), 10(w)
Misc. Ab Work
The PRs just keep coming! The last set of leg press really tweaked my back, it feels like I'm 70. I usually train Judo T/TH, but my club decided not to have practice over winter break, so I haven't been able to log those workouts.
12-19-2008, 11:06 AM
Congrats on more and MORE PRs
12-21-2008, 02:21 PM
Workout (UB DE):
BB Bench: 225x4x6 (rotated between normal/wide/narrow grip)
DB Incline Bench: 90x10x2 (rest pause at bottom of movement)
DB Lateral Raise: 25x15, 12, 12
Tri Cable Pulldown: 130x15, 150x10, 10
Machine bent over row: 190x12(w), 12(n), 12(w)
Back ext: bodyx25, 25
Misc. ab work
I forgot my log book today, so all the weights/reps may not be 100% accurate. Workout was short and sweet, worked up a good sweat and kept my heartrate up. I ended up going out of town for this week, but I'm going to try to hit up another gym, so my workout schedule this/next week may be a little different. Oh, and I didn't forget my supps.
12-29-2008, 12:25 PM
Hope you had a great time out of town and visiting that new gym.
12-29-2008, 01:10 PM
12-29-2008, 01:31 PM
Sorry for the down time, I ended up staying up in the snow in a cabin for 4 days. I ate like sh*t from Christmas Eve 'til yesterday. I did a lot of quad riding though, so I got some decent cardio (riding 2WD ATVs in deep snow can be a lot of work!). I did get quick LB DE and UB ME workouts in last Sunday & Monday, as well as some racquetball, so I've been off for about a week. Now I'm ready to get back to it! Will update later today after my workout.
12-29-2008, 01:40 PM
It's the holiday season man. It's all about kicking back and having some fun with family and friends. Enjoy your time my man
12-30-2008, 11:47 AM
Day 25 (12/29)
Workout (UB ME):
Decline BB Bench: wu, 225x3, 245x3, 265x3, 295x1, 315x4, 325x2 (PR)
BB OH Press: 185x7, 205x7, 7 (PR)
Tri Cable Pulldown: 140x10, 155x7, 7 (PR)
Magnum T-Bar Row: 100x12, 110x10, 10
I was pressed for time today so my workout was pretty fast and intense and I had to skip ab work. Made a few more PRs. Recovery between sets has improved, I was able to maintain weight/reps with shortened rest intervals. Had a great pump in my lats, which are sometimes stubborn to feel activated. Back is not feeling so hot, probably from lifting wheelers out of the snow and on/off trailer for 4 days.
01-02-2009, 12:46 AM
Day 27 (12/31)
Workout (LB ME):
Leg Ext: 210x10, 250x7, 270x8, 290x7, 305x7 (PR)
Leg Curl: 130x7, 150x7, 160x5, 170x5
Calf Ext(leg press): 290x15x2
DB Row: 100x7, 110x6, 115x7 (PR)
Stand. BB Curl: 90x10(n), 90x7(w), 90x5(n)
Session was short and sweet. Didn't do any compound leg movements because of my back issue, my leg workouts just aren't the same without squats. Today I did an ab workout, stretched afterward and I really tweaked something while stretching my hams, I'm going to try to get into a chiropractor tomorrow because this sh*t sucks.
01-05-2009, 07:20 PM
Day 29 (1/2)
I decided to stay home and do a high rep, bodyweight/light DB depletion workout, as my back was bugging me and I was strapped for time. I did something like this:
Push ups: 4 sets
Lunges: 3 sets
Lat. raise:~10 lbs. 3 sets
Abs: 3 sets
Rows: 2 sets
01-05-2009, 07:33 PM
Workout (UB ME):
Back Squat: 225x3x6 (30 sec rest)
BB Inc. Bench: 225x2, 245x1, 255x1, 265x1, 275x1 (+1 assisted)
OH BB Press: 185x5, 205x5, 215x7 (PR)
Laying BB tri ext.: 60x12, 80x10x2
WG cable pulldown: 160x12, 170x10, 170x8
I had a brainfart today and thought it was my LB DE day, so I got some squats in before I realized I was off schedule. Solid workout, made another PR with OH press. My back felt pretty good with the light squats... oh yeah, I went to the chiropractor last friday and didn't have any obvious disk damage, so it must just be a pinched nerve or pulled muscle/connective tissue, so good news for me.
01-06-2009, 01:07 PM
Good to see you've been holding it down in here over the holidays bro. Congrats on the PR's man.
01-08-2009, 02:03 AM
01-09-2009, 01:07 AM
Thanks fellas. Sorry for the delay, updates below...
01-09-2009, 01:16 AM
Day 33 (1/6)
Workout (Judo) :
So I finally made it to Judo this day. My cardio sucked, but that was expected as I have been off for a while. Sipped IA throughout and 1 serving of BA9 pre-wo, got my tingleage on.
01-09-2009, 01:27 AM
Day 34 (1/7)
Workout (LB ME):
Leg ext: 210x10, 250x10, 270x10, 290x8
Calf ext: 310x15 (w), 330x12 (n), 330x10 (w)
DB Row: 100x7, 110x7, 115x7
Iso BB Curl: 90x10 (w), 90x8 (n), 90x6 (w)
Still staying away from heavy squats/deads, so this was more like a hypertrphy style workout. I'm not sure why (squats or judo or both?), but my hams and glutes had mad DOMS so I refrained from such excercises. My strength was maintained, but I didn't feel I had as much physical energy as I should, so I decided to have a refeed meal (100g simple carbs & 40g whey) pwo. HIIT (Judo) burns through glycogen pretty quick so I will experiment with 1 meal mini-refeeds during the middle of the week.
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