[hman85]

I have been on a fcuked up sleep schedule as well. I don't like it and wish i could get back to normal.

[Norwegian]

Yeah man, I had alarms on at 10am in an attempt to get back to normal, but I sleep right through them. It's a ***** to be out of whack like this !

[Norwegian]

Day 9:

First off, it's AWESOME to feel ready for every workout, whether it's they weight-session or either of the two daily cardio sessions. My soreness has DRASTICALLY decreased. I did legs today, and I did them HEAVY two days ago, and I had NO soreness from the other day !

Leg Depletion Workout (50-60 seconds in betweens sets)

Hack Squats - 180 * 15, 230 * 15, 230 * 15, 230 * 15, 230 * 15
Stiff-legged Deadlifts - 135 * 15 reps * 4 sets
One-legged Horizontal Leg Press - 145 * 15 * 3 sets/leg
Walking Dumbbell Lunges - 45 lbs in each hand - 10 walking lunges with each leg * 4 lengths (totaling 40 lunges/leg)

Machine Calf Raises - 150 * 20, 150 * 20, 150 * 15, 150 * 15
Donkey Calf Raises - 240 * 10, 240 * 15, 240 * 20, 240 * 20

Machine Crunches - 50, 30, 30 reps

Glute Machine Presses - 20 reps/leg * 3 sets

Cardio:
30 minutes on treadmill; incline of 1-2 degrees; 6-7mph
5 minute cool-down


IntraStack:

Strength -> 4/5
Stamina/Endurance -> 5/5
Energy/Focus -> 5/5
Pumps/Vascularity -> 4/5
Recovery (in between sets) -> 5/5

Misc./Notes:
ANOTHER great work out! Endurance keeps impressing me; my stamina and focus in the gym is above and beyond. I'm able to push out every reps on every exercise, regardless. The IntraStack allows me to attain a pump within a couple sets, and the pump keeps improving throughout the workout. My thighs literally looked like trunks, and I felt real confident walking around with the biggest legs in the gym. I SWEAR that noone up there works legs, nor any other bodypart for that matter, with the intensity and focus I have. Noone else up there pushes themselves as much and as often as I do on legs, and I feel that it quite an accomplishment. Since I began supplementing with Beta Alanine in January - from Incarnate - my legs workout capacity increased dramatically. I was able to push myself harder, use much more volume, and I swear that the BA has had a great deal to do with my thigh-growth these past couple months. Since I began the IntraStack alongside my HIGH-volume workouts, I still experience awesome workout capacity .. I can't say enough about it at the moment !

Weighed in @ 236.2lbs.

[TripDog]

Originally Posted by Norwegian

I believe he mentioned your literature was off .. to be honest, i've never heard of the issue you're mentioning regarding ALA usage. And to be fair, with all the positive feedback on ALA (as well as na-r-ala, kr-ala, and r-ala), I'd be willing to draw the conclusion that it's a safe, efficient compound in which many people could benefit.

.

Thats it in a nutshell!!!! Thanks Norwegian for elaborating on my original post.

[Norwegian]

Originally Posted by TripDog

Thats it in a nutshell!!!! Thanks Norwegian for elaborating on my original post.

Lol, in a quick summation ...

[DaveGabe24]

Research Results On Antioxidants

There is a vast amount of research on the importance of antioxidants in health, and taken together shows the great importance of antioxidants on our health. The trouble is we aren't getting enough antioxidants to keep us healthy, and stopping us being afflicted by the common health problems of the 21'st century, most of which are preventable by healthy eating and exercise.

However, many studies have failed to show the benefits of antioxidants, and this has produced a lot of confusion when these reports are blown out of proportion in the press. Most of the reasons for this failure can be put down to two points, that single antioxidants were studied in isolation, and that too low a dose was often used (see next section).

We know that antioxidants are team players, and should be used together, and so the results of looking at, or supplementing with, a single product would be expected to be less than optimal.

The famous experiment which showed that supplementing beta carotene to smokers increased their chance of death is a good example of this, as another part of the experiment showed a very significant reduction in death by using mixed antioxidants, but this isn't the part that people talk about. The probable explanation is that the smoking caused oxidation of the beta carotene, which did not have the other antioxidants to support it, and the breakdown products produced more harm than good. This shows that taking single antioxidants isn't the answer, and that we shouldn't smoke.

http://www.mypharmacy.co.uk/alternat...suplements.htm

[Australian made]

Originally Posted by Norwegian

Day 9:

My thighs literally looked like trunks, and I felt real confident walking around with the biggest legs in the gym. I SWEAR that noone up there works legs, nor any other bodypart for that matter, with the intensity and focus I have. Noone else up there pushes themselves as much and as often as I do on legs, and I feel that it quite an accomplishment. Weighed in @ 236.2lbs.

thats what separates the men from the boys.....

[DBinMD]

Originally Posted by Norwegian

So, come January 3rd, I'm down the sloped on snowboard for the first [and last] time of the season .. BAD fall, and I'm in the ER within the hour, and given news I REALLY did not want to hear .. A separation of the shoulder region

A friend of mine hurt himself almost the same way, doing the same thing at the same time of the year. He had one of his shoulder ligaments replaced last March or April.

Originally Posted by Norwegian

It wasn't until early February I had my first back workout, and I swear, for every rep of pulldowns and rows, I was terrified I'd hear a popping or tearing sound of some sort, and destroy my shoulder again. I went light, obviously, lots of volume, and it worked out.

Been there myself, for me it was my quad tendons. I feel for ya. Good luck

As far as the R-ALA goes, I've been taking 400mg/day for years and really like it. Good stuff, except because it's so unstable, I'm suspicious of products that have this as a listed ingredient.

[Norwegian]

Originally Posted by DBinMD

A friend of mine hurt himself almost the same way, doing the same thing at the same time of the year. He had one of his shoulder ligaments replaced last March or April.

Been there myself, for me it was my quad tendons. I feel for ya. Good luck

As far as the R-ALA goes, I've been taking 400mg/day for years and really like it. Good stuff, except because it's so unstable, I'm suspicious of products that have this as a listed ingredient.

Man, I feel lucky that I didn't hurt it as severely as your friend! With the DEAD-ON impact on to my shoulders, I was certain I had torn to shreds all my ligaments in the area, but it only proves that a trained body can take one helluva beating and remain intact ! My shoulder joint keeps popping from a couple exercises - mainly behind-neck pulldowns and the likes - but I try to avoid the exercises that cause it.



Cardio #1 for the day:
50 minutes on treadmill; 3-9 degree incline; 3-4.5 mph.

-few things feel better than to start off the day with cardio !

[DBinMD]

Originally Posted by Norwegian

it only proves that a trained body can take one helluva beating and remain intact ! My shoulder joint keeps popping from a couple exercises - mainly behind-neck pulldowns and the likes - but I try to avoid the exercises that cause it.

I agree that makes a big difference in either prevention or recovery. Unless the doc said otherwise, you'll be fine but it may take a lot of patience (and perserverence, but i know you already have that). In regards to training your shoulder area, I'd say, when in serious doubt, don't. People like all of us here are more likely to over do it than under do it. I've heard it said that behind the neck pull-downs are more stress on the shoulders most people really need, anyway.

Good Luck

[Norwegian]

Day 10: Upper body Depletion

Wide-grip Hammer Pulldowns - 125 * 15, 135 * 15, 135 * 15, 135 * 15
Seated Cable Rows - 160 * 15 reps * 4 sets
Seated Side Laterals - 27.5 * 15, 30 * 15, 30 * 15, 30 * 15
Dumbbell Shrugs - 125 * 20 reps * 4 sets
Reverse Pec-dec Flyes - 150 * 15, 140 * 15, 130 * 15, 100 * 20
Pec-dec Flyes - 150 * 20, 170 * 20, 190 * 20, 190 * 20
Machine Press - 120 * 15, 130 * 15, 140 * 15, 150 * 15

Concentration Curls - 22.5 * 20, 27.5 * 15, 27.5 * 15, 27.5 * 15
Cable Curls - 100 * 15 reps * 4 sets
Rope Pressdowns - 40 * 25, 50 * 20, 60 * 15, 60 * 15
Machine Dips - 210 * 20 reps * 4 sets

Incline Situps - 25, 25, 25 reps

Cardio:
40 minutes treadmill; 2-4 degree incline; 4-6 mph

Weight - 235.8 lbs.

IntraStack:

Strength -> 4/5
Stamina/Endurance -> 5/5
Energy/Focus -> 5/5
Pumps/Vascularity -> 5/5
Recovery (in between sets) -> 5/5

Notes:
My workouts continue to impress me. I was sore as hell going in to the workout today to be honest, I've been doing LOTS of running on the treadmill lately, so my legs are aching, and I'm just overall DEPLETED, as I'm doing NO carbs. I wasn't really 'ready' for the workout, cus I'm just a little mentally and physically drained, but once I got a pump from the pulldowns, I got in the zone. I was very impressed with both my grip strength as well as trap/shrug strength on those dumbbell shrugs. 20 reps on every sets, with a good squeeze and one HELLUVA pump. Only 60 seconds in between sets, so my endurance was way up ! As usual, my arms get one disgusting pump, and they looked huge. I had veins running across all over, and a couple of buddy's were commenting on my improvements and current vascularity. I was looking pretty beastly working out, and I got a couple comments once I finished about how I look pissed off with my headphones on and just walking around in my own little world when working out.. haha, yeah, that IS how I do it ! I'm there for one reason only ..

First ten minutes of cardio were painful. I was still real sore from earlier. I increased the incline, and kept walking at a 4-4.5mph pace, and those remaining 30 minutes became a breeze, although I sweated like a mutha . .

Another great day at the gym, what more need I say ?!

[Norwegian]

Day 11:

Lower-body Depletion:

30 minutes pre-workout: 3 caps IXL; 5 minutes pre-workout: 3 caps IXL

50-60 seconds rest in between sets.

Leg Press - 450 * 15, 540 * 15, 630 * 15, 720 * 15, 720 * 15
Vertical Leg Press - 225 * 20 reps * 4 sets
Dumbbell Still-leg Deadlifts - 70lbs/hand * 15, 75lbs/hand * 15, 80lbs/hand * 15 reps, 80lbs/hand * 15 reps
Walking Dumbbell Lunges - 50lbs/hand * 10 lunges/leg * 4 lengths (totaling 40 lunges per leg)
Standing One-legged Leg Curls - 50 * 12 reps * 3 sets
Leg Extensions - 165 * 15 reps * 3 sets

Machine Calf Raises - 180 * 20 reps * 4 sets
Donkey Calf Raises - 240 * 20, 240 * 15, 240 * 15

Cardio:
10 minutes of Rowing; Level 8/10

Weight - 235.2 lbs.

IntraStack:

Strength -> 5/5
Stamina/Endurance -> 5/5
Energy/Focus -> 5/5
Pumps/Vascularity -> 5/5
Recovery (in between sets) -> 5/5

Notes: I got some disgusting-lookin legs, that's for sure. My thighs were jacked and had veins running across in every direction. I noticed that tons of people were looking at my legs today in particular, but they're also in partial shock of seeing someone bust legs as hard as I do, and as often as I do it, LOL. Starting off with leg presses, I impressed myself with finishing off with 720 * 15 reps for the last two sets. The burn was excruciating, but the IntraStack allowed me to pound em out one by one by one .. I LOVE the vertical leg presses, as few presses gives you the kinds of lactic acid burn that this one does. If you haven't tried high rep sets on these, you gotta give it a shot; the burn in your teardrops and hams is awesome! My grip strength as well as endurance surprised me on the dumbbell stiff-legs. I've never incorporated them before, and they're definitely a preference over the barbell stiff-legs as you can hold the dumbbells at a better angle that makes it more comfortable on the shoulders. The lunges hurt like always, but they're among my favorite exercises when I burn out on legs. All in all, a great workout. I only did 10 minutes of rowing as cardio, because I began my carb-load this evening, and I wanted to make sure to force-feed my quads while I still had an awesome pump. Lol.

[DaveGabe24]

Lol get those carbs in!! Poor quads/hams are probably dying

Personally I love some heavy SLDL partials, nothing hits my hams like them. You really train like a nut, I like it

I'm really happy seems like the IntraStack has you headed in the right direction for the future, and this really seems to be an ideal stack for someone on such an intense depletion diet as yourself!