How Resolve Lit-Up Christmas - A Sponsored Log
- 12-28-2011, 10:57 AM
- 01-02-2012, 07:42 PM
Thanks guys, sorry I haven't been around much - you all know how visiting family is. Fortunately I head home tomorrow and will have a much more regular schedule and internet access.
With the advent of the New Year, I'm going to focus on conditioning and fat-loss I think. Going to try 3days on/1 off with an 8 day training week for a while. Each day will be push/pull or legs, coupled with sprints or conditioning drills. Less time lifting on any given day, but more total training time through the week.
Still have plenty of Lit-Up, so even though I've had a bit of a lag in the log, I'll still be more than able to make some great progress on this stuff before I run out. Also, I used it for recreational purposes on New Years Eve (to keep me going through my fatigue) and it worked a little too well. Though I was alert, the combo of Lit-Up plus alcohol was a very... bizarre feeling. Like what I imagine having a bunch of Jagerbombs must be like.
- 01-04-2012, 12:46 PM
01-04-2012, 01:07 PM
01-05-2012, 11:29 AM
Thanks man! OK, so I have to relate the comedic tragedy that was my flight back home. I take a window seat, knowing that the flight isn't full and so presuming that no one will want to sit next to me, a 270-pound refrigerator, with shoulders and chest reaching over into the next chair. But apparently I was wrong; this old obese woman who smelled like a toilet at a bad burrito stand shoved her way into the seat beside me. Literally shoved - she was so fat she had to squish herself in - like a water balloon in a vice.
So I fly two hours with her there, my elbow and shoulder floundering in her rolls, my other shoulder and head crammed against the planes hull. At our first layover, I change seats, scoring an aisle seat on a bulkhead! "Success!" I think to myself, but no: another woman, fatter than the first, again takes the seat next to me. This one is so big she needed an extensor to her seat belt. Honest. And she sat down carrying an Auntie Anne's Pretzel, a small bag of bulk candies, a large soda, a subway sandwich and a bag of something crunchy I couldn't identify. I sat, pushed halfway into the aisle and out of my chair while she ate them all with greedily, as well as several bags of cheese nibs provided by the flight attendant. A very difficult 4 hours, as now the plane was full and I was unable to change seats. Obese people - do not sit next to people who are athletic and large, it will not be pleasant for either of you!
Anyway, had my first workout back in Dallas yesterday afternoon. I'm really tired from everything; vacation was go-go-go and it's caught up with me. Add to that that I had practically nothing to eat on Tuesday and that made for a rough workout yesterday.
Knowing this would probably be the case, I decided to take an additional 0.5scoops after I took the 1.5scoops I mentioned in the previous post. It helped. Strength was still down, but I was driven and determined. I didn't feel tired til towards the end of the session and though the weight I used was sub-par, I was moving quick from set to set. Here's what I did:
Flat DB Press DC sets: 70x20 (warmup), 85x10+5+5 85x10+3+2 85x8+2+2
Fly Aways: 3x45s x8+8+8
Seated OH Press DC sets: 135x20(warmup), 185x8+5+3, 185x8+2+1
Lateral Raises: 25x20, 30x15, Dropset 35x10 +30x10 +25x10 +20x10
Supersetted w/Iron Cross Holds: 15s to failure
Rope Triceps Extensions DC sets: 100x10+5+5, 100x10+5+5, Dropset 80x10 +60x10 +40x10
Dips: Bodyweight 3x10
Supersetted with Slow Eccentric OH DB extensions: 3x60x5 with 5sec eccentrics
I finished off with conditioning work, starting with Alwin Cosgrove's Evil 8 Barbell Complex. This being the first time in a long time that I've done this sort of thing, I started of with just the bar, perfoming:
6 rounds of the following, with 6reps, then 5, then 4, etc, to 1 rep in the last round.
It's quite fun; not too hard yet because of the light weight, but a good beginning. I finished of with some speed walking for about 15min on the track. Not bad considering how worn out I am.
01-05-2012, 12:41 PM
01-05-2012, 12:47 PM
01-08-2012, 11:40 AM
Alright time for another installment:
I've had two more workouts since last update - a pull day and a leg day. 1.5 scoops of Lit-Up before each. It's the way to go. I was really tired going in for the Pull day, but carried through it with vigor - just a little cranky towards all the 'new year's resolutioners' who are so prevalent right now. I felt great for the leg day, but it lacked intensity despite my best efforts.
Not really sure what's left to say about Lit-Up at this point - I continue to like it quite a bit. I placed a supp order recently, but forgot to grab some Lemon BCAAs as I had wanted to, so the idea of the Anabolic Lemonade/Tea combo will have to wait. Recovery is quite good and DOMS is low despite the intensity and volume that I've been employing.
Anyway here's a quick rundown of what I did on the Pull Day:
Dead Stop Pull-ups, held at the top: x8, x8, x8
Supersetted w/Cable Pull-Overs: 100x10, x10, x10
Meadows Rows, held at top: Bar + 115lb x8, x8, x8
Rear Delt Raises on inc bench: 15x50, x50
BB Shrugs: 315x10, 405x10, 495x5, dropset to 405x5 +315x10
DB Curls: 3x70x6-8
Supersetted with Cross-Body Hammer Curls: 3x70x6-8
Machine Curl 21s: 3x170
Farmers Walks: 70s for 7runs of 100yds
At each 100yd mark, I'd drop the DBs, take a few breaths then do DB swings AMAP.
Leg Press: 2plates/side x40, 4p/s x30, 6p/s x25, 8p/s x20+5+5, 8p/s x25+8+5, 8p/s x20+5+3
Single Leg Ext Cluster Sets: 110x5+5+5+5, 120etc, 130etc, 140etc
Single Leg Curl Cluster Sets: 4x100x5+5+5+5
Cable Pull-throughs: 4x140x20
Calves, lots of calves.
01-08-2012, 11:52 PM
I feel weak reading this.
I r impressed.
Edit: What's an Irish boy gotta do to find the "user CP" button nowadays?!!
01-09-2012, 12:30 PM
01-09-2012, 03:31 PM
About to hit up some squats in a few minutes, actually. - Right after I finish ripping my hair out dealing with EVGA tech support. Talk about demotivating. Don't ever build a PC prior to leg day.
01-09-2012, 04:02 PM
01-09-2012, 04:21 PM
01-09-2012, 06:09 PM
Anyways, time to jump back in this thing!
I haven't spent $1 on supps in like the last year (no lie), and just decided to grab some new goodies. Combustion will be a part of that, and I also picked up some FocusXT/Flashover at the NP sale. - Why not, right?
I'm seriously (totally cereal) sick of going to the gym and not being in the mood to train. It's really quite an absurd feeling, and I've been doing it for way too long.
I need some BPS in my life.
01-09-2012, 09:40 PM
01-10-2012, 12:30 AM
Things are going really well. I have an amazingly balanced life; something I've struggled to find for a long time. I'm taking a lot of pleasure in marriage and an abundance of other things outside of lifting. I'm blessed for sure.
Just working hard, training, and doing my thing here in FL. My wife is on a leave of absence from work for 4 months, so it has been great having her around the house. Since she's a flight attendant I'm used to not seeing her; I'm going to be very spoiled by the time she has to get back to work.
Lots of cigars, video games and book-reading these days. Outside of that, I now officially own a film production company and am working on a project in this area right now. It's more of a hobby than anything else at this point, but my business partner and I hope to change that.
But, I've been enjoying my down-time wayyyy too much these days; to the point where training can be more of a hassle than anything else. So I decided to get back to hitting things hard, and since my wife is here, I have a consistent training partner. - Time to get back to it!
Hit legs tonight. - With Bodyweight @ 163lbs, I squatted (raw) 415x4 and put up 315x14 for my last set. Not terrible. - Anyways, that's a reference to where I'm at right now. I hope to make some big changes in the next 12wks.
01-10-2012, 11:39 AM
01-10-2012, 01:26 PM
So, I lifted yesterday - here's the breakdown.
DB Press Complex -
Seated DB Press: 70x12, 90x10, 90x8, 90x7
Lateral Raises: 30x12, 30x12, 30x15,30x15
Inc DB Press: 70x12, 90x10, 90x7, 90x6
Inc Fly: 45x8 for all 4 rounds.
If you haven't tried lifting with this kind of setup, I highly recommend it. Rest as little as possible between movements, alternating compound and isolation. In just 15min my shoulders and chest were fried. I then stumbled over to the dipping bars...
Triceps Triset -
Rope Extensions: 60x10 x10 x10
BW Dips: x10 x10 x10
OH DB Exts 1 handed: 30 x6 with 5sec eccentrics
And in ~30min, my hypertrophy work is done. Now for conditioning.
Cosgrove's Evil 8 - 6 rounds of 6,5,4,etc to 1, 95lb bb
This felt great except that I pinched my pinky setting the bar back in the forks and gotta nasty blood blister that I had to lance. :/ I think I can handle some light squat and dls now though, so I might toss in some dynamic effort or something like that soon.
Another workout today - Pull day. I'm gonna mix things up a bit, feel like trying some new stuff/lifts I haven't done in a while.
01-11-2012, 05:22 PM
Have you guys ever used nicotine as a pre-workout stimulant? - (yes, srs)
I bought one of those e-cigs the other day.
...I just love the warm glow of the blue LED flame in my hand.
01-11-2012, 05:30 PM
Were your Triceps "lit" from your Chest sets? - I would have assumed you would put up more than 10 reps on your dips...it sounds like fatigue was setting in.
It sounds like you did some serious burnout, but am a little curious about your view on hypertrophy...considering I've done so much PL stuff as of late, I am under the impression that longer rests allows for proper muscle-fiber recruitment. - Is your workout geared more towards size or strength? I've always seen short rest sets as more of an endurance workout (i.e. cardiovascular) than anything related to the latter.
I seriously feel like a newb in some respects. I have done a great job with (relatively) holding on to strength, but size-related workouts are lost on me ATM. I haven't trained for growth since JAN 2010.
I don't even know what I want anymore. My wife says she wants me to beef up, but something is so awesome about being 160lbs and out-squatting everyone at my gym.
01-11-2012, 05:36 PM
01-11-2012, 05:37 PM
01-11-2012, 05:40 PM
01-11-2012, 05:43 PM
Dude, I just now realized that Lit-up is an actual supplement. Wow. I've been out of this game for way too long.
01-11-2012, 05:45 PM
Okay, so you say nicotine is a good idea pre-workout. - I've done my research, but am curious...being the science-geek (don't confuse "geek" as a negative term; I'm a geek in respects in my own regard with tech related issues, and it's very, very good) that you are, tell me why YOU feel nicotine has a positive effect on training.
In all honesty, I feel like a dumbars for buying an e-cig, only becuase it's so awesome. Correct me if I'm wrong, but it's not supposed to turn a non-smoker into a smoker. - Oh, how they've been so successful in their marketing.
01-11-2012, 05:51 PM
Well, I wouldn't recommend smoking - a patch, or gum, something like. A low dose used in conjunction with some caffeine would be real nice, here's why:
01-11-2012, 05:52 PM
Low dose? I guess that's an option, but I'm sucking on the medium dose, and was going to buy the high-dose cartomizers.
01-11-2012, 05:53 PM
I can't advocate nicotine pre workout. In fact I recommend people not use it for at least 15 min prior or post exercise. Including myself (I dip). It's a vasoconstrictor, narrows arteries, thickens the blood, raises heart rate, and raises blood pressure. Just to name a few. All things that do not correlate with a healthy workout. In my humble opinion.
ADVANCED MUSCLE SCIENCE
Strongest On The Market
RECOVERBRO: Est. Post #3222
01-11-2012, 05:57 PM
01-11-2012, 06:27 PM
It's dose dependent Copycat, just like it is with caffeine. Plus, the vasodilatory effect of activity should overcome that aspect unless you take a ton of nicotine.
I just figure on a keto diet, having a bit of extra lipolysis here and there can't hurt. If you'd prefer that be at times other than your workout, that's totally your prerogative.
01-11-2012, 06:30 PM
I'm on my phone so finding the source ain't easy right now. I'll try and dig it up for ya though if I can. I helped my wife look this stuff up on pubmed and such for a table clinic she had to do for her dental hygiene school.
ADVANCED MUSCLE SCIENCE
Strongest On The Market
RECOVERBRO: Est. Post #3222
01-13-2012, 01:02 PM
So, decided I'd mix things up and stacked some RPM I had lying around with Lit-Up for my leg workout yesterday. It's a pretty good combo - the effects are less intense, but longer lasting.
I took 4 RPM and 1 scoop Lit-Up. Rather than being mentally amped up and focused, like a higher dose of Lit-Up gives, the combo gave me more of a clear headed effect with lasting endurance. Relaxed, it was nice.
Anyways, here's what I did:
Hack Squats: 1p/s x30, 2p/s x30, 3p/s x20, 3p/s x20
Split Squats supersetted w/Walking Lunges: Bodyweight for both, 3x15-20 each
1 Leg Curls ss'd w/Machine Reverse Hypers: 3x100x15 for each
1 Leg Extensions: 3x70x30 per leg
Next I did some of these:
And may I say they are a humbling experience. I used a 25lb DB just to try them out - I'd do as many as possible, drop the DB and then do reverse hypers off the same bench to failure. Magnificent and highly recommended for gluts/hams as a finisher.
Limped over the calf machines and went to town for about 12 sets, then finished wit some time on the stair climber. I have trouble walking today.
01-19-2012, 02:25 PM
Bah, so I've been having big abdominal/lower back issues for the last few days; pain's been flaring up BAD. And I still have a week before I see the spine specialist, so I'm likely out of the gym for a while.
I will post a final review here, and start a new thread with it in the AppNut section, as I feel LitUp deserves more attention that it is currently receiving.
01-19-2012, 03:25 PM
2. Ahh got ya
3. Yes the mental drive is great with Litup. Maybe it was the synephrine and/or geranium in wyked overpowered it?
4. You slice the zucchini into fries and bake them. I drizzle EVOO over them and sprinkle cayenne pepper and old bay over them
Do you do these strongman type workouts often?
Here is some light reading on nicotine for you - http://www.mindandmuscle.net/forum/4...earch-proposal
"The only good is knowledge and the only evil is ignorance." - Socrates
01-19-2012, 10:17 PM
01-20-2012, 10:19 AM
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