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Enhancing Emerge with Intra-Aid & Beta Alan9 (Sponsored)

Dan henderson, one of the elite MMA fighters of our time.


Had BJJ training today. My instructor got wind of HIIT. It's almost always dangerous when he comes across a new way to murder yourself. He always finds a genius way of integrating the principles to our lesson. My heart rate must have been somewhere around the 200s. I almost yaked plenty of times. He has taken an interest in me as of late. Which is good, and bad. Good because it shows he feels I have a bright future in the sport, bad because he is much tougher on me than anyone else.

I only have 6 pounds to lose to be able to compete in March. I'm going to lose them as slow as humanly possible. Lol, I need my new masos!

HIIT BJJ, who woulda thunk it?
 
I thought all BJJ was HIIT, haha.

Thats sweet though that your trainer has taken a keen observence of you. Prepare for that to workout in your favor.
 
Yeah, I'd have considered BJJ pretty high intensity myself - gotta be brutal if your even your instructor considers it HIIT now. Gonna be great for fat-loss and as long you eat enough, you could maintain weight fine.

But, yeah, congrats on getting singled out!
 
CTDeuce said:
I thought all BJJ was HIIT, haha.

Thats sweet though that your trainer has taken a keen observence of you. Prepare for that to workout in your favor.
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Actually sparring is kind of HIITesque, but you can control the flow if you want to slow it down. However, he had me going full speed with all of these movements over and over again. Ughhhhh lol.
 
Resolve said:
Yeah, I'd have considered BJJ pretty high intensity myself - gotta be brutal if your even your instructor considers it HIIT now. Gonna be great for fat-loss and as long you eat enough, you could maintain weight fine.

But, yeah, congrats on getting singled out!
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That's the only thing, I can't really eat for about 3 hours before. If I have any food in my stomach it will come right out in the middle of training. It's guaranteed. So I kind of have to stuff myself before hand and then have a big meal afterwards before I go to bed.
 
BCAAs probably ok. Intra Aid, not so much. But, who know's I'll try it out next week and we'll see how it goes.
 
Day 66: Friday 2/6/09 Legs

MAXING OUT, SON!

Ass to Grass
95x10
135x10
185x5
205x5
225x3
265x1
285x1

_______________________________Super Set___________________________________
Leg Extension (Unilateral)
40x12
50x12
60x12

Leg Curls
60x12
60x12
60x12
_______________________________Super Set___________________________________




I told myself I would take divine intervention to get 275. So, you can imagine how excited I was to pull off the 285. Although it was a little nerve racking, maxing out with no spotter. But, whatever. I have never squatted that much weight, not even just going to parallel. I love ass to grass squats, they have made my legs so much stronger overall. My knees do feel a little funky though. I ran out of osteo sport this tuesday. So, I'm going to take some fish oil right now and glucosamine. But, I'm thinking of ordering animal flex and trying that out. w00t w00t! 285 ass to grass, I still can't believe it.

Afterwards I felt like I didn't workout so I through in a little quad and ham work and called it a day.
 
hi everyone this is 'E's girlfriend, monica. just want to thank you all for keeping him motivated with his work out. i am also very proud of his 285 ass to grass squat today! we had a short time to do the work out and everything turned out great!

he has come a long way from the first time i met him....getting sexier every day! :)

thank you all again!

-m
 
Great work on the 285 brother....and great work on "getting sexier everyday"....I mean uhh...Hi Monica.
 
Awesome! Nice work on the squats merge!! Im proud of you man!! Im glad youre gettn sexier too! :cheers:
 
Careful my brutha!
 
Day 68: Sunday 2/8/09 Chest

MAXING OUT, SON!

Incline Barbell Bench
135x10
175x5
185x3
195x3
215x1
225x1
185x3
135x11

Fasted effort. Do you guys think that was a bad idea? I want to add one day of fasted lifting a week for recomping effects. Of course, I will be using IA (double dose) or BCAAs (as I run out of IA) to minimize catabolic effects.

Anyway, I'm not so sure I am as happy about this one as I was about squat. Although it is a PR because I've never put up 225 (never attempted it), I feel like I could have done more this last summer as I was repping 185 about ten times. My last max for flat bench was 255 which is pretty good I guess. I don't feel like I lost strength since last summer, but I think the fact that I haven't done Incline in months attributed to less stamina? What do you think?


Guys, what are lean-away chin-ups? How is it different from regular chin-ups? I tried looking it up to no avail.
 
Body is looking more lean, I can't wait until the end of this log to measure my BF and see what's up with my body.
 
Nice to have a girl support you and pay great details to your routine and goals. Congrats on your PR's and your girlfriend. Nice log bro.
 
Lean away chins are when your body is held more diagonally in regard to the bar. Rather than you back being practically vertical, you "lean away" from the bar. You pull to your upper chest/collar bone area. IMO, just normal weighted chins are superior, but Poliquin includes them in his program as they are a more exact antagonistic movement of incline press.

I'm reticent about fasted training. Using IA would somewhat negate the point, as you would be having carbs that would provide an energy source other than lipolysis. BCAAs are used as fuel too, but too a lesser extent. I prefer to lift hard, get good nutrition all around the workout, and let the metabolic effects that the workout sets in motion burn fat over the following 24hrs. But that's just me, and other guys have been enjoying fasted training.
 
Resolve said:
Lean away chins are when your body is held more diagonally in regard to the bar. Rather than you back being practically vertical, you "lean away" from the bar. You pull to your upper chest/collar bone area. IMO, just normal weighted chins are superior, but Poliquin includes them in his program as they are a more exact antagonistic movement of incline press.

I'm reticent about fasted training. Using IA would somewhat negate the point, as you would be having carbs that would provide an energy source other than lipolysis. BCAAs are used as fuel too, but too a lesser extent. I prefer to lift hard, get good nutrition all around the workout, and let the metabolic effects that the workout sets in motion burn fat over the following 24hrs. But that's just me, and other guys have been enjoying fasted training.
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I agree with resolve. the Back exercise and the training info. I have been hitting some push pull routines and been loving them. I'll do flat bench then hit some horizontal body pulls with my feel elevated then doing an incline with the same back exercise (slight lean in the wide grip pulldown.)
 
Resolve said:
Lean away chins are when your body is held more diagonally in regard to the bar. Rather than you back being practically vertical, you "lean away" from the bar. You pull to your upper chest/collar bone area. IMO, just normal weighted chins are superior, but Poliquin includes them in his program as they are a more exact antagonistic movement of incline press.

I'm reticent about fasted training. Using IA would somewhat negate the point, as you would be having carbs that would provide an energy source other than lipolysis. BCAAs are used as fuel too, but too a lesser extent. I prefer to lift hard, get good nutrition all around the workout, and let the metabolic effects that the workout sets in motion burn fat over the following 24hrs. But that's just me, and other guys have been enjoying fasted training.
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I thought that was what lean away chins were, but I just wanted to double check. Thanks.

And, duh, I should have known about the whole IA deal and fasted training. That makes sense. So, for fasted training then, only BCAA's would be ideal? I don't plan on doing them often. Perhaps once a week for a bit and then asses their efficacy.
 
nice work man! 225 on incline!! :eek: sheeeyit!! Lets get some pics up man! I havent seen any progress pics in while!
 
Soon my friend. :) I'll post before and after's for this log. Then a before my winter bulk and after so you guys can tell me how effective my bulk and routines were this last winter bulk. I'm excited!
 
So, looking at this protocol this is what I'm understanding:

Workout 1: 10x5
Incline BB Press
Lean away chins
@75% of 1 Rep Max

Workout 2: 10x5
Back Squats
Lying Leg Curls

Workout 3: 10x5
Incline Off-Set Dumbell Curls
Close Grip Bench Press

Workout 4: 10x5
30 Degree Incline BB Presses
Close Parallel Grip Chin Ups

Workout 5: 10x5
Heels Elevated Front Squats
Lying Leg Curls (Feet inward)

Workout 6: 10x5
Seated Zottmann Curls
Low decline close grip bench press

Workout 7: 3x6-8
Parallel Bar Dips
One-Arm Arc Dumbell Rows

So and and so forth for the rest of the "B" workouts until the end of them all.

Then repeat all of the "A" workouts but instead of 10x5 at that same weight. Increase weight by 7% and do 10x4. But, then what about the "B" workouts following? Do I go back to the first week of "B" workouts and us the same weights or what?


Also there are so many different exercises, it seems counter productive to spend weeks trying to find each of their 1 rep maxes. However, some of these I have never even done. What do you guys suggest?
 
Looks sexy! ;D
 
Man someone is bringing it in here. Good work on the max outs bro. Nice squatting. No half reppin about it baby, take it into the whole and drive it out!

Hg
 
You do a week of A workouts, a week of B, a week of A at 10x4, a week of B at 10x4, etc.

Also, there's a little room for leeway on the percentage of weight used. It varies by individual; some guys need to use 65% of their 1RM, others can use 85% and still crank out 10x5, so feel free to adjust as you need.
 
So, only the first week of B workouts you will be doing 3x6-8? That's weird. I'll try 75 at first and if I don't experience the type of fatigue described in the article, I'll adjust and do a repeat of week 1.
 
thought i should post this in here too seeing as its a sponsored log -

any idea how much ba is in intra?
 
Mondays I have weight training. I did three sets of skull crushers and three sets of db overhead extensions, and I have the most ridiculous doms ever right now.
 
sounds sexy :D
 
Kind of surprising actually. I planned on maxing out my chins but the tard instructor has no weight belts, "just do more pull ups." Ugh... no.

I had Xtend during BJJ today. I didn't feel sluggish. I rolled with my instructor and did very very well. I defended a lot of submissions, and even almost locked a triangle.
 
Emerge said:
So, only the first week of B workouts you will be doing 3x6-8? That's weird. I'll try 75 at first and if I don't experience the type of fatigue described in the article, I'll adjust and do a repeat of week 1.
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If you still feel you need the support movements for 3x8 on top of the 10sets, go for it. It's your routine.

Also, in an earlier post you asked whether it was necessary to find your actual 1RM for each and every lift; I you don't want to, just pick a weight that seems reasonable for your first set of 10x5 and adjust as necessary. Getting exactly 65% 1RM by the math isn't an absolute must. As long as the weight's heavy enough, your muscles won't know the difference.
 
I think I'm going to have to, because I want to get started already.

I have one more serving of IA and the log will be over. :(

So the "B" movements are all just for support? Or are they supposed to be cycled with the A movements.
 
Day 71: Wednesday 2/8/09 Biceps

10 Rep MAX, SON!

Zottmann Curls
15x10
20x10
25x10
30x10
35x10
40x6

Wouldn't make sense to get a 1 rep max for a movement like this. Tonight I plan on finding my romanian deadlift max.

My only problem is, that I cannot discern the different between a stiff legged deadlift and a romanian deadlift. I looked on Youtube, and they look exactly the same.

Holla at me.

Log will probably end this weekend. I'll get another BF measurement post pics and all that. I weighed myself today and it said 177 and that's good because my waist is getting smaller. However, now I have further to go to get 167 for my tournament.
 
Emerge said:
I think I'm going to have to, because I want to get started already.

I have one more serving of IA and the log will be over. :(

So the "B" movements are all just for support? Or are they supposed to be cycled with the A movements.
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I've been giving all my advice on this from memory, but I had to go back in and check the actual program for this one. "A" movements are performed for 10xWhatever, "B" movement are support movements performed in the same workout for 3x8. The A movements will start at 10x5 for the first 10 days of the program, doing the corresponding "B" movements as well. In that time, you will go through each of the laid out workouts once. After that, you increase the weight of the "As" and drop to 10x4, still doing your Bs afterward; do this for 10days too. Repeat at 10x3, then go back to 10x5, but use the weight you used at 10x4.

I realize this somewhat contradicts what I posted earlier about B movements - I was remembering how each lift was categorized wrong. Sorry.
 
No man, thank you for taking time out of your day to explain this to me. It makes much more sense now. I'd rep you, but apparently I rep you too often because it won't let me. Lol.
 
metroba said:
thought i should post this in here too seeing as its a sponsored log -

any idea how much ba is in intra?
Click to expand...

Emerge said:
Hoomgar care to shed some light on the subject?
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Wish I could fellas but that is one I can't answer. I know it is a generous serving because if I take it on an empty stomach 1 scoop gives me the tingles and it takes a good sized serving of bulk BA9 to do that to me. 2 scoops will do it no matter what I've had pre-workout.

They have the ingredients embedded in a proprietary blend. From what I've learned about Universal, this is for competitive reasons of protection. Not because they skimp on ingredients and want to hide it which seems to be a common misconception about this practice.

I wish it wasn't this way man but it is a very competitive business and when you crank out a solid formula you want to take measures to protect it from being copied.

Hg
 
Given that there is 10g of amino acids altogether and that BA is the first listed ingredient in the aa blend, there is probably about 1-3g BA. That's just my estimate, but assuming there is approx. 6-7g EAA, that would leave 1-2g for each Taurine and BA and that would be a pretty good ratio too, especially if you had a few extra g each of Taurine and BA pre-workout.
 
So, I just did some cardio and light ab work in the gym today. I don't know how to do the romanian, I think I'm just going to go with conventional deadlift instead. Cardio workout was productive though as I need to pick up the pace. I did quarter mile runs on the highest incline with a goal of getting my HR to 190 and finishing them within 2 minutes and a half.
 
Resolve said:
I prefer Oly Deads over RDLs; Romanian works your hamstrings more, but normal deads leave you worked everywhere.
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Depends on how bulky you want your core getting also though :biglaugh:. I know a guy who literally had his mid section just keep growing and he didn't know why....as he was DL'ing well into the 450-500 range.
 
CTDeuce said:
Depends on how bulky you want your core getting also though :biglaugh:. I know a guy who literally had his mid section just keep growing and he didn't know why....as he was DL'ing well into the 450-500 range.
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Check out my log - I dead twice a week; RDLs once and Olys once. Always gets up close to 500. I have a 38.5" waist and a 51.5" chest at about 11-12%bf. Deads won't make your waist disproportionate to the rest of your body if your working everything properly.
Not trying to argue at all, so don't take this as an affront, please. :) I'm just laying out my .02
 
38" waist!! :eek: HOOOOOLY SHEEYIT! Can you post a link to your log?
 
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