Jayo84's First run of Turkesterone with Boldanic Exubol
- Thread starter jayo84
- Start date
Danes
Well-known member
jayo84
Well-known member
Been a huge bum since thursday lol. Too much stuff going on and I havent made it to the gym. I will be there today. And try to get back in the swing. My wife's car failed inspection with 5 engine codes.. I got a boat ready to hit the water so on and so forth. Too busy for my own good. Still dosing at 2 caps 3x a day. I have less aches and pains then ever, but I am guessing due to not killing myself at crossfit.
Side note: Had a work golf outing saturday. This was the first time on a real course in at least 5 years. I still have the long ball lol. Nothing else though...
Side note: Had a work golf outing saturday. This was the first time on a real course in at least 5 years. I still have the long ball lol. Nothing else though...
jayo84
Well-known member
Getting damn hot in the gym. 91 degrees in there.. Yuck.
Workout was rough
Warm-up
3 Rounds of 20 work/10 rest:
-Single Unders
-Light DB Push Press
-DB Hammer Curls (same DBs)
-Double Under (or attempts)
Mobility
2 Sets of:
-10 Push-ups
-15 Banded Pull-aparts
-20 Pushdowns
Strength/Skill
Close Grip Bench Press (5 sets x 5 reps @ 55%)==Used 115lbs
Perform a set every 60 sec. reps should be done for speed.
Conditioning==Time was 19:14. Not bad! Was really strong on the ring dips.
Metcon (Time)
For time:
-50 Wallballs (20lbs)
-25 S20H (95lbs)
-50 Box Jumps Overs (24")
-25 Wallballs
-50 T2B/K2E/Tuck-Ups
-25 Ring Dips/Banded Dips/Push Ups
-50 Wallballs
*25:00 time cap.
Workout was rough
Warm-up
3 Rounds of 20 work/10 rest:
-Single Unders
-Light DB Push Press
-DB Hammer Curls (same DBs)
-Double Under (or attempts)
Mobility
2 Sets of:
-10 Push-ups
-15 Banded Pull-aparts
-20 Pushdowns
Strength/Skill
Close Grip Bench Press (5 sets x 5 reps @ 55%)==Used 115lbs
Perform a set every 60 sec. reps should be done for speed.
Conditioning==Time was 19:14. Not bad! Was really strong on the ring dips.
Metcon (Time)
For time:
-50 Wallballs (20lbs)
-25 S20H (95lbs)
-50 Box Jumps Overs (24")
-25 Wallballs
-50 T2B/K2E/Tuck-Ups
-25 Ring Dips/Banded Dips/Push Ups
-50 Wallballs
*25:00 time cap.
Rownyc
New member
Hey Jayo84,
So was following this thread due the fact I've been talking to Boldanic about their product (am using Tonvara right now) and noticed a comment about rowing technique.
If you want any help with that let me know. I am in Tokyo area now working with rowers, but have the most updated tech info on ergometer skills etc.
I rowed at University of Rochester years ago and was training to try out for the national team but got too old, lol.
Turkesterone definitely helps with DOMS and recovery, as long as you use the right amount of protein afterwards.
I actually use half before with a bunch of isolate about 45 mintues before and then afterwards when doing long endurance pieces (usually with rhodiola.)
I'm actually relearning technique here from a French gold medalist (who is the new Japan coach) as well as the new training program he's using.
Well, let me know if you want some erging advice. I practically live on the thing when not on the water
So was following this thread due the fact I've been talking to Boldanic about their product (am using Tonvara right now) and noticed a comment about rowing technique.
If you want any help with that let me know. I am in Tokyo area now working with rowers, but have the most updated tech info on ergometer skills etc.
I rowed at University of Rochester years ago and was training to try out for the national team but got too old, lol.
Turkesterone definitely helps with DOMS and recovery, as long as you use the right amount of protein afterwards.
I actually use half before with a bunch of isolate about 45 mintues before and then afterwards when doing long endurance pieces (usually with rhodiola.)
I'm actually relearning technique here from a French gold medalist (who is the new Japan coach) as well as the new training program he's using.
Well, let me know if you want some erging advice. I practically live on the thing when not on the water
Rownyc
New member
What I am finding, at least for our training, is the best way to use this for better recovery is two fold.
So, understanding the turkesterone will act as an aid to parts of protein sysnthesis, take a few tablets with 40 grams protein about 70-90 minutes before working out and then do the same afterwards.
Part 2 is doing a second workout that will boost growth hormones. If your main training session is more intense, then the growth hormones produced from a second training session tend to target the damage from your first workout.
For example, if we do a 70 minute row in the morning, then a weight training session in the afternoon will produce growth hormone that will target the greater damage done from the first workout giving you extra healing. Combine that with Turkesterone (increasing protein synthesis) and you get enough extra recovery for a sustained training intensity that won't go down the overtraining road as easily.
The reason I focus Turkesterone on morning sessions is that I notice sleep disruptions if it is taken at night, which I talked to Boldanic about when we emailed. That will significantly affect growth hormone production/ healing.
So, understanding the turkesterone will act as an aid to parts of protein sysnthesis, take a few tablets with 40 grams protein about 70-90 minutes before working out and then do the same afterwards.
Part 2 is doing a second workout that will boost growth hormones. If your main training session is more intense, then the growth hormones produced from a second training session tend to target the damage from your first workout.
For example, if we do a 70 minute row in the morning, then a weight training session in the afternoon will produce growth hormone that will target the greater damage done from the first workout giving you extra healing. Combine that with Turkesterone (increasing protein synthesis) and you get enough extra recovery for a sustained training intensity that won't go down the overtraining road as easily.
The reason I focus Turkesterone on morning sessions is that I notice sleep disruptions if it is taken at night, which I talked to Boldanic about when we emailed. That will significantly affect growth hormone production/ healing.
jayo84
Well-known member
Awesome info!
This was the workout yesterday
Warm-up
-Run 400 Meters
-20 Shoulder Taps
-15 Wallballs
-10 Push-ups
-5 Burpeees
-Run 200 Meters
Mobility
Stretching for HSPU and rope climbs. We will also use this time to go over technique and scaling options.
Strength/Skill
A1: Handstand Push-ups (4 sets x 5-7 reps)
Perform strict if possible.
A2: Rope Climb (4 sets x 2-3 reps)
Legless if possible. If you do these legless, do not jump into the reps and you must control up/down.
Conditioning
Metcon (Time)
For time:
Run 400 Meters
21 Wallballs
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
RX: 20/14 ball
Scaled: 14/10 ball, 200m run
18:00 time cap
This was the workout yesterday
Warm-up
-Run 400 Meters
-20 Shoulder Taps
-15 Wallballs
-10 Push-ups
-5 Burpeees
-Run 200 Meters
Mobility
Stretching for HSPU and rope climbs. We will also use this time to go over technique and scaling options.
Strength/Skill
A1: Handstand Push-ups (4 sets x 5-7 reps)
Perform strict if possible.
A2: Rope Climb (4 sets x 2-3 reps)
Legless if possible. If you do these legless, do not jump into the reps and you must control up/down.
Conditioning
Metcon (Time)
For time:
Run 400 Meters
21 Wallballs
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
RX: 20/14 ball
Scaled: 14/10 ball, 200m run
18:00 time cap
jayo84
Well-known member
Wednesday
Warm-up
2 Round of:
-30 Double Unders
-20 Walking Lunges
-10 Hollow Rocks
Mobility
5:00 of stretching and set up for the workout.
Conditioning
Metcon (No Measure)
Not for time w/ a partner:
-800 Meter Farmer Carry
-400 Meter Heavy Sled Pull
-800 Meter Farmer Carry
-400 Meter Heavy Sled Pull
RX:32kg
*Sled pulls should feel heavy. Only one person will carry/pull the weight, but you can switch off as much as you would like.
Warm-up
2 Round of:
-30 Double Unders
-20 Walking Lunges
-10 Hollow Rocks
Mobility
5:00 of stretching and set up for the workout.
Conditioning
Metcon (No Measure)
Not for time w/ a partner:
-800 Meter Farmer Carry
-400 Meter Heavy Sled Pull
-800 Meter Farmer Carry
-400 Meter Heavy Sled Pull
RX:32kg
*Sled pulls should feel heavy. Only one person will carry/pull the weight, but you can switch off as much as you would like.
Wildcat528
Active member
Looks like you've been running it a few months correct? What effects have you noticed? Also, what do you use for bf% analysis and do you recommend it as being accurate?
jayo84
Well-known member
I am using the handheld omron BF sensor. I do not trust the number, but I trust the trends. It lets me know which way I am going.
Yeah I have been on it for a while now and the only thing I really notice is I am not as sore as usual. We have had new programming at the gym so it's difficult to compare workouts since they are so different.
Yeah I have been on it for a while now and the only thing I really notice is I am not as sore as usual. We have had new programming at the gym so it's difficult to compare workouts since they are so different.
jayo84
Well-known member
Here's a look at yesterdays workout.
Interestingly I was able to complete a 3 rep set of 115lbs with ease. My 1 rep max is 125. So it's very possible strength has increased in this movement. Overall soreness seems lower again. I have been trying to get protein in with every dose, but sometimes I don't get all that much.
Strength/Skill
Power Snatch (15:00 of sets of 3)
Work up to a moderate weight, but Stay under 70% of 1RM. Your focus should be PERFECT form. Reset between reps. These are NOT touch and go.
Conditioning
Metcon (AMRAP - Rounds and Reps)
With a partner:
AMRAP 20 minutes:
-20 SDHP (24kg/16kg)(16kg/12kg)
-20 burpees
-20 goblet squats (same KB as SDHP)
-600m row
*Only one person working at a time. Split work however you choose. For extra reps on rowing every 100m = 1 rep.
I am now out of exubol at this point.
I didn't see too much improvement with physique but this is mostly due to my eating. With the holidays and boating season, we have not been eating well at home.
I enjoyed the reduced soreness.
Interestingly I was able to complete a 3 rep set of 115lbs with ease. My 1 rep max is 125. So it's very possible strength has increased in this movement. Overall soreness seems lower again. I have been trying to get protein in with every dose, but sometimes I don't get all that much.
Strength/Skill
Power Snatch (15:00 of sets of 3)
Work up to a moderate weight, but Stay under 70% of 1RM. Your focus should be PERFECT form. Reset between reps. These are NOT touch and go.
Conditioning
Metcon (AMRAP - Rounds and Reps)
With a partner:
AMRAP 20 minutes:
-20 SDHP (24kg/16kg)(16kg/12kg)
-20 burpees
-20 goblet squats (same KB as SDHP)
-600m row
*Only one person working at a time. Split work however you choose. For extra reps on rowing every 100m = 1 rep.
I am now out of exubol at this point.
I didn't see too much improvement with physique but this is mostly due to my eating. With the holidays and boating season, we have not been eating well at home.
I enjoyed the reduced soreness.