[Resolve]

18. Why wouldn't 17 years old be ok?

No offense dude, but at 17 years of age, and 6'1" and 160-odd pounds, just go eat a fricking ton of eggs, steak and potatoes and you'll gain.

The whole 17 vs. 18 is really just to cover MN for liability purposes I'm sure, but at your age, the growth potential is enormous with just plenty of food.

BTW, it's cool having a young'n in the log - my brother is your age and I've been trying for years to get him interested in lifting, but he only does it when he's forced to for football.

[Resolve]

Pretty awesome transformation! I'm impressed.

I do have to confess that I got myself as bloated and waterlogged as possible for those before shots, but I was still quite a bit thicker then, due to Christmas vacation.

[Outstanding]

I do have to confess that I got myself as bloated and waterlogged as possible for those before shots, but I was still quite a bit thicker then, due to Christmas vacation.

I really thought your after shots looked better in every single way.

[AZMIDLYF]

I really thought your after shots looked better in every single way.

Agree, muscle bellies looked much fuller.

[cg123]

No offense dude, but at 17 years of age, and 6'1" and 160-odd pounds, just go eat a fricking ton of eggs, steak and potatoes and you'll gain.

The whole 17 vs. 18 is really just to cover MN for liability purposes I'm sure, but at your age, the growth potential is enormous with just plenty of food.

BTW, it's cool having a young'n in the log - my brother is your age and I've been trying for years to get him interested in lifting, but he only does it when he's forced to for football.

Ya for sure I get you. I have been eating a lot and have been gaining more and more pounds of muscle but I was just wandering if it's safe. Thanks for the input and very nice gains. Good log man

[Resolve]

I really thought your after shots looked better in every single way.

Agree, muscle bellies looked much fuller.

Thanks you guys!

Ya for sure I get you. I have been eating a lot and have been gaining more and more pounds of muscle but I was just wandering if it's safe. Thanks for the input and very nice gains. Good log man

Yeah, man, it's safe. Glad I could help.

Alright, y'all I have a seminar in 10minutes, but when I get back from that, I'll update on yesterdays workouts. Stay tuned!

[sapentia]

Yeah, I'm pretty swamped with my research right now, but if I have time, I want to read up a bit more on AA in the CNS.

I ran a 50 day cycle of XFA starting back the beginning of January. I was very strict with it and cut out alot of other supplements which have COX-2 inhibiting properties. My goal was recomp basically; my diet was clean and was around 300 over maintenance. I did trim up some but didn't have any strength gains which was very disappointing to me.

My most notable effect though was cognitive. I felt a very significant increase in cognitive clarity and memory as well as perhaps the general sense of well being. This took me by surprise since I had cut out green tea, resveratrol, toco-8, fish oils, and several other things. This was fascinating to me, especially since I have utilized nootropics and other cognitive supplements in the past. If I recall, arachidonic acid is one of the most abundant fatty acids in the brain with implications on cellular membrane functionality with regard to a host of compounds. AA's supplementation impact would likely vary based on the individual neurobiology of each person. It is possible I might have a natural deficiency in AA. I am still working on clarifying my understanding in this area as I consider cognitive supplementation and its possibilities to be the most rewarding for myself.

[Resolve]

I ran a 50 day cycle of XFA starting back the beginning of January. I was very strict with it and cut out alot of other supplements which have COX-2 inhibiting properties. My goal was recomp basically; my diet was clean and was around 300 over maintenance. I did trim up some but didn't have any strength gains which was very disappointing to me.

My most notable effect though was cognitive. I felt a very significant increase in cognitive clarity and memory as well as perhaps the general sense of well being. This took me by surprise since I had cut out green tea, resveratrol, toco-8, fish oils, and several other things. This was fascinating to me, especially since I have utilized nootropics and other cognitive supplements in the past. If I recall, arachidonic acid is one of the most abundant fatty acids in the brain with implications on cellular membrane functionality with regard to a host of compounds. AA's supplementation impact would likely vary based on the individual neurobiology of each person. It is possible I might have a natural deficiency in AA. I am still working on clarifying my understanding in this area as I consider cognitive supplementation and its possibilities to be the most rewarding for myself.

Good insight, I appreciate it!

Alright, here's the update I promised everybody.

A.M. Session: SQUATS!

Box Squats:
135x3
225x3
275x3
315x3
365x3
405x3 +1 rep where my chest fell so I didn't count it.
405x3

I just cannot get my squats to improve. Bleh. I'm gonna have to bloat like crazy one of these days and treat my squat session like an actual PL meet.

SLDL with Snatch, Pipe Grip:
135x5 false grip
225x5 false grip
275x5 false grip
285x5 pronated grip

Rack Pull with snatch, pipe Grip:
315x5 pronated grip
315x5 mixed false grip

So I realized that I'm strong with a false (thumbless grip) than I am with conventional grip. This has me confused as hell - I have weak THUMBS? WTF? How the heck do I rectify this?

All movements supersetted with seated calf raises to technical failure.

PM Session

Weighted Pull-Ups:
BW+25 x6
BW+50 x6
BW+75x6

Weighted Chins:
BW+90 x5
BW+90 x3+3

Chins/Pull-Ups supersetted with 100lb Cable Pull-Overs for sets of 10. Chins/Pull-Ups/Pull-Overs all incorporated a 1sec squeeze at peak contraction.

Lying Leg Curls:
125x20
155x15
170x15
200x3x5

Decided to go heavier than usual on these. I'm glad I did, my hammies felt worked much more with fewer reps, heavier weight and a hard squeeze at the top of each rep.

100lb Plate Pushes: 4 times down and back, about 20yd in each direction

My wife/training partner did plate pushes for the first time with me yesterday, though she only used a 45. She could not believe how intense they were - she loved 'em and can't wait to do them again on Friday.

XFA Notes: Euphoric side effect seems to wearing off. I have a lot on my plate right now, so this could be stress induced. Also been having headaches the last few days. Still waiting for that strength increase to kick in.

[SwolenONE]

I ran a 50 day cycle of XFA starting back the beginning of January. I was very strict with it and cut out alot of other supplements which have COX-2 inhibiting properties. My goal was recomp basically; my diet was clean and was around 300 over maintenance. I did trim up some but didn't have any strength gains which was very disappointing to me.

My most notable effect though was cognitive. I felt a very significant increase in cognitive clarity and memory as well as perhaps the general sense of well being. This took me by surprise since I had cut out green tea, resveratrol, toco-8, fish oils, and several other things. This was fascinating to me, especially since I have utilized nootropics and other cognitive supplements in the past. If I recall, arachidonic acid is one of the most abundant fatty acids in the brain with implications on cellular membrane functionality with regard to a host of compounds. AA's supplementation impact would likely vary based on the individual neurobiology of each person. It is possible I might have a natural deficiency in AA. I am still working on clarifying my understanding in this area as I consider cognitive supplementation and its possibilities to be the most rewarding for myself.

Terrific feedback!

[MrKleen73]

Those plate pushes look intense I just looked at them. I am thinking of buying an old wheelbarrow and adding a few things to put plates on it then lowering the tire pressure and using that from some wheel barrow / farmers walks.

[fitcopforlife]

Stout w/o man, your squats #'s are real good even though they don't seem it. I feel like Squats were always a buzzkill in my training regimen. No matter how much everything else went up I could never get my squats up to par.

[AZMIDLYF]

Big R, you should throw a widowmaker in the mix for your squats. Try cranking 280x20 for sh!ts and giggles. It's a lighter weight so the form should be tits and the reps will kick your quads into high gear.

[thundergod]

So I realized that I'm strong with a false (thumbless grip) than I am with conventional grip. This has me confused as hell - I have weak THUMBS? WTF? How the heck do I rectify this?

Probably weak grip in general. And you probably haven't even noticed it until you tried the false grip.
Try plate squeezes: Pinch-holding some standard plates with your 4 fingers on one side and your thumb on the opposite side, squeezing and holding it until your hand fatigues and weakens. Start with lighter plates and keep working up until you can pinch-hold a 50 lb. plate for a few minutes hold.

Also, the farmer-walks that Kleen mentioned are a fantastic grip builder.

[Resolve]

Stout w/o man, your squats #'s are real good even though they don't seem it. I feel like Squats were always a buzzkill in my training regimen. No matter how much everything else went up I could never get my squats up to par.

Long legs + Long torso do not make advantageous squat leverage!

Big R, you should throw a widowmaker in the mix for your squats. Try cranking 280x20 for sh!ts and giggles. It's a lighter weight so the form should be tits and the reps will kick your quads into high gear.

Next time I'm feeling adventurous I will definitely incorporate a widowmaker!

Probably weak grip in general. And you probably haven't even noticed it until you tried the false grip.
Try plate squeezes: Pinch-holding some standard plates with your 4 fingers on one side and your thumb on the opposite side, squeezing and holding it until your hand fatigues and weakens. Start with lighter plates and keep working up until you can pinch-hold a 50 lb. plate for a few minutes hold.

Also, the farmer-walks that Kleen mentioned are a fantastic grip builder.

It really seems to be my thumbs/wrist extensors. I can farmer's walk 125 to a hand for 150yds. I can also pinch hold two 45s together for 20secs (but they are rubber coated which I'm sure makes it easier).

But grip is definitely something I'm trying to work on - hence all the thick/fat grip stuff. But it seems I'm honing in on what specific part of my grip is the shortcoming. I'm thinking ill add in some wrist extensions to failure and find some other stuff to strengthen that portion of my hand.

[SwolenONE]

Big R, you should throw a widowmaker in the mix for your squats. Try cranking 280x20 for sh!ts and giggles. It's a lighter weight so the form should be tits and the reps will kick your quads into high gear.

those are nuts, im horrible at high rep squats, after me and my workout partner work up to 365 for 5, he always does a 5 repper with 405 then a 20 repper with 275... hes got me beat in the quads and hams department!

[AZMIDLYF]

those are nuts, im horrible at high rep squats, after me and my workout partner work up to 365 for 5, he always does a 5 repper with 405 then a 20 repper with 275... hes got me beat in the quads and hams department!

They are killer. They can really give a nice growth spurt and help to break thru plateaus.

[MrKleen73]

I don't get much in the quads from squatting, but I get awesome stimulation from leg press so I am doing the best of both worlds 4 sets on leg press followed by a widowmaker for squats. My quads are nice and sore then I do my Dead lifts later in the week for the back, hams, glutes and adductors to have heavier stimulation.

[thundergod]

But grip is definitely something I'm trying to work on - hence all the thick/fat grip stuff. But it seems I'm honing in on what specific part of my grip is the shortcoming. I'm thinking ill add in some wrist extensions to failure and find some other stuff to strengthen that portion of my hand.

You could get yourself a hand-gripper. You know....the spring between the handles thingy. Make sure to buy a decent one though, I've broke 3 of those cheap ones in the past. I broke the plastic handles on them, squeezing them TOO hard. ARGH!!!

I've got a grip like Magnus Samuelsson.
Grip of steel.......Gorilla Grip!!!

[SwolenONE]

You could get yourself a hand-gripper. You know....the spring between the handles thingy. Make sure to buy a decent one though, I've broke 3 of those cheap ones in the past. I broke the plastic handles on them, squeezing them TOO hard. ARGH!!!

I've got a grip like Magnus Samuelsson.
Grip of steel.......Gorilla Grip!!!

grip strength has always been a problem of mine, those hand gripper work pretty well though to build up tendon strength.

[Resolve]

You could get yourself a hand-gripper. You know....the spring between the handles thingy. Make sure to buy a decent one though, I've broke 3 of those cheap ones in the past. I broke the plastic handles on them, squeezing them TOO hard. ARGH!!!

I've got a grip like Magnus Samuelsson.
Grip of steel.......Gorilla Grip!!!

grip strength has always been a problem of mine, those hand gripper work pretty well though to build up tendon strength.

I've considered picking up some of the "Captains of Crush" Grippers, but don't have the funds currently.

The last couple of days have been nuts - I'm lecturing on Monday and in the middle of writing a new proposal. But I'll put an update on the last couple of workouts this afternoon/evening. I've been pleased with my performance!

[SwolenONE]

I've considered picking up some of the "Captains of Crush" Grippers, but don't have the funds currently.

The last couple of days have been nuts - I'm lecturing on Monday and in the middle of writing a new proposal. But I'll put an update on the last couple of workouts this afternoon/evening. I've been pleased with my performance!

CoC grippers are nice, I have a pair of the 150s that I use from time to time.

congrats on your professional endeavors going well!

[Resolve]

CoC grippers are nice, I have a pair of the 150s that I use from time to time.

congrats on your professional endeavors going well!

Thanks man! I'm a molecular biologist working on my PhD, so work's hectic right now.

Anyways, this update is overdue, so let's get it underway.

XFA Notes: I don't know if the headaches I was experiencing were due to the XFA or just stress, but in either case, they've dissipated now and are a thing of the past. Further, as I'm sure you'll see - my strength on several lifts has taken a large and unexpected jump. I'm really quite surprised at the size of the increase that I've seen in my OHP and floor press, as well as my reverse band deads.


Highlights from Wednesday's Training:

Overhead Press: 200x3 solid reps, with no leg drive AND no elbow pain. This is a PR for strict press.

Floor Press: 315x3 This is the first time I've pressed more than 300 since before Christmas! My tendonitis had been the limiting factor until now. I'm still a bit neurally weak, as made clear from the 3rd rep which was a real "grinder", but nonetheless pain was minimal and form was perfect and controlled.

Today's AM Session

Reverse Band Deads: About 100lbs of assistance at the floor, no assistance at about 8" up.
225x3 - Thick, Overhand False Grip
315x3 - Thick, overhand false grip
405x3 - Thick, Overhand grip
455x3 - Thick, Alternate grip
475x3 - Alternate Grip
500x3 - Alternate grip
545x1 - Alternate grip, held at lockout to failure
545x1 - alternate grip, held at lockout to failure

My grip is the weak point as had been made clear and I thought this would be a good way to overload it. Boy was I right - if you've never tried RB Deads, they get the job done lemme tell ya.

100lb Plate Pushes: 3x25yd down and back

Standing Calf Raises

PM Session

Lying Leg Curls:
200 for 5x5 with 2sec squeeze at the top of each rep

HS Iso-lateral Row w/2sec squeeze at top of each rep:
2 plates per side x5
3 plates per side x5
4 plates per side x5
5 plates per side x5
6 plates per side x5

Barbell Static Shrugs: Held to grip failure
135 - overhand false grip
225 - overhand false grip
225 - underhand grip
315 - overhand false grip
315 - underhand grip
315 - hook grip
315 - alternate grip

100lb Plate Pushes: 3x 25yd down and back.

Meant to do some wrist extensions but I forgot. My back and posterior chain is DECIMATED. Good thing I've gotta rack of ribs with my name on it.

IT IS VIKING FEAST TIME! WASSAIL!

[SwolenONE]

well done with the weight increases, it may have taken seven years, but I think arachidonic acid has finally caught on with the majority of members on many of the larger forums.

[VolcomX311]

well done with the weight increases, it may have taken seven years, but I think arachidonic acid has finally caught on with the majority of members on many of the larger forums.

I've liked AA since the get go

[Resolve]

Went camping this weekend and gave a lecture this morning - busy as hell. I will be posting an update tomorrow. Grad school is kicking my ass; I had a border line panic attack on Friday evening. :/