Brutal Back Workout!
Ok I am a bit pissed off that I did not get in the full workout I wanted to or had planned to do. However, responsibilities come first so I made the most of the time I had (still plenty of time to get a full workout in really) and had a brutal back workout.
Without further ado lets get down to business here...
Pics of the day:
DeeAnn Donovan...
Carmen Ortega...
Music Video to get this thing going:
[youtube]bOnJYZEnxbs[/youtube]
The Workout:
10 minutes of stretching
5 minutes of moderate intensity cardio on elliptical (warmup)
Deadlifts:
15 reps@225lbs (warmup)
10 reps@315lbs (warmup)
5 sets of 5@425lbs
Reverse Wide Grip Pullups:
3 sets of 12
Hammer Strength Iso-lateral Reverse Rows:
3 sets of 12@225lbs
Lat Pulldowns:
3 sets of 12@200lbs
Seated Cable Rows:
3 sets of 12@260lbs
End of workout...
Thoughts on Workout: Well this workout was straight brutal because of my sheer intensity and aggression. I was pretty pissed because I was limited on time, but needless to say I had a hell of a back workout. I had planned on going full out with Back, Biceps, Abs, and Cardio, but hey life happens and responsibility takes precedence. The best part of this workout that I liked was the fact when I hit my 5 sets of 5 for 425lbs on the deadlifts I could have easily turned the sets into 8's as opposed to 5's...the weight felt pretty light to me actually once I got through the first set...definitely a sign my strength and power is coming back to full strength and at this rate I could very well be on my way to getting back to my PR levels and maybe even surpassing them. F*ck Yeah!!!
Surprisingly I am leaning out decently and thanks to NeoVar: Recomped mostly (adding in ALA and Yellow Gold will certainly help), the muscle fullness effects are in full swing. My arms are looking very nice and thick...especially my triceps. Overall my upper body is pretty solid...just gotta dry out and tone it up...when I have the necessary funds to run a cutting/recomp cycle my style it won't take me, but roughly 6-8 weeks or so to really get my body back at my comfort zone. From there its all about pushing it to the limit. Eventually at some point in time I am aiming at 290-300lbs and around 6-8% BF (its a very realistic and obtainable long term-goal..I have the genetics for it and the passion and knowledge to go along with it). A long hard road ahead of me, but I will not rest until I get exactly what I want...period!!!
Workout Rating: 9.5...Simply because I know had the endurance and power to go harder...I felt F*cking great on the deadlifts! It was a solid workout overall as it is.
Workout Music Video:
This is a pretty sweet video...Clips from Spawn (yes I'm a huge Spawn fan because of the dark, twisted, complex nature of the character and he is just a badass!) The song used is Step up from Drowning Pool...Enjoy!
[youtube]cvxUa9Kt5_I[/youtube]
Thoughts of the day: Surprisingly I am leaning out decently and thanks to NeoVar: Recomped mostly (adding in ALA and Yellow Gold will certainly help), the muscle fullness effects are in full swing. My arms are looking very nice and thick...especially my triceps. Overall my upper body is pretty solid...just gotta dry out and tone it up...when I have the necessary funds to run a cutting/recomp cycle my style it won't take me, but roughly 6-8 weeks or so to really get my body back at my comfort zone. From there its all about pushing it to the limit. Eventually at some point in time I am aiming at 290-300lbs and around 6-8% BF (its a very realistic and obtainable long term-goal..I have the genetics for it and the passion and knowledge to go along with it). A long hard road ahead of me, but I will not rest until I get exactly what I want...period!!!
Supplements:
Upon waking: 2 DRIVE, 2 caps of Osteobolin-C
15 mins after: 2 caps of RK-125 (250mg of Raspberry Ketones)
15 mins later: 4 NeoVar: Recomped, 1 cap of ALA, and a 1/8 tsp of YG.
Pre-workout: 4 DRIVE
15 mins after: 2 caps of RK-125
15 mins later: 4 NeoVar: Recomped, 1/8 tsp of YG, 1 cap of ALA
30 mins after eating: 1 caffeine tab, 1 gram of bulk L-Tyrosine, 1 gram of Chocomine, 500mg of rhodiola rosea (the tyrosine, Choco, and RR I have had for a while and I have just never used them up so I am doing so now), and 2 Osteobolin-C.
Two Servings of Purple Wraath during training session
Post-workout: 2 NeoVar: Recomped, 2 Osteobolin-C, two scoops of whey in water.
30 mins later: 2 caps of RK-125, 2 caps of NeoVar: Recomped, 1 cap of ALA, and a tsp of Yellow Gold.
15 mins after supps...Blender mixed Carb loaded protein shake (Mixed two scoops of my pina colada protein, a heaping TBSP of Egg White Powder (I've had this forever), 1 TBSP of Natty PB, a cup of fat free Ice Cream, and a banana...damn this was refreshing and tasted awesome...YUM
Pre-Bed: 2 Osteobolin-C
Scientific Talk: D-Pinitol is a form of the Vitamin B Inositol. D-Pinitol in research has shown to have have profound insulin-like properties, which may explain its long use in traditional healing medicine for numerous diabetic-associated conditions. D-Pinitol has now become one of the better studied insulin mimickers in the supplement industry and is proving to be an excellent aid in improving glucose metabolism. Also noteworthy, it's been shown to help enhance the uptake of creatine without the use of high-calorie simple carbohydrates. D-pinitol is a form of pinitol, a naturally-occurring compound found in certain plants, trees and foods, such as soy. D-pinitol is a natural methyl-inositol extracted from natural sources. It promotes glucose transport and glycogen synthesis, making it a very attractive supplement for the serious athlete or weekend warrior looking for increased energy and endurance.
D-pinitol has been clinically studied and shown to possess dual actions in promoting glucose use in the body. The first is a stimmulation of glucose uptake in L6 muscle cells and the second is a stimulation of glycogen synthesis by L6 muscle cells. Since glucose is converted into energy within the muscle cell, and creatine is also needed for converting useless ADP into ATP energy within the muscle cell, the transport of glucose and creatine is a major rate-limiting step in the reaction. D-Pinitol aids the transport system for glucose and creatine in AVERA Super Load, driving these components into the muscle cell where it is most needed and resulting in increased penetration.
Ok so supplementing with D-Pinitol is definitely something any serious athlete should look into. As far as what to expect when supplementing with it...D-Pinitol can help Promote stamina, Increase prolonged energy output by improving glucose metabolism, Increase fat metabolism, Aid in weight management by mimicking insulin, Assist energy storage, Improve glucose metabolism and help increase cellular energy, and Prolong your lifespan by potentially helping to lower triglycerides in patients with elevated insulin resistance.
Some other interesting tidbits which really makes me even more curious about this substance...
In preclinical studies at doses higher than those currently approved for human use, it interferes with the accumulation of beta amyloid, an important step in the development of Alzheimer's pathology. These data suggest that d-pinitol may be a reasonable therapeutic agent for the treatment of Alzheimer's Disease. However, critical safety and human efficacy studies must be conducted. This application proposes to conduct these early critical human studies, using the facilities and resources of the Mount Sinai General Clinical Research Center. The goal of the studies contained in the proposal is to establish safety and efficacy of d-pinitol for the treatment of AD. The specific aims are to 1) conduct a multiple dose safety study of d-pinitol to establish safety in the doses that appear to block amyloid accumulation; and 2) conduct a double blind placebo controlled pilot efficacy study of d-pinitol in patients with AD. These studies will characterize the safety profile, pharmacokinetics, and examine the effect upon potential peripheral biomarkers (plasma and CSF A-beta; CSF Tau). In addition, in a subset of subjects, we propose to examine the effects of d-pinitol upon glucose metabolic rate as reflected by FDG PET scanning. While resources will not permit power to establish efficacy, this study will be used to demonstrate feasibility for a multi-site trial and will be used to guide the design of a future larger effort. Demonstration of feasibility will include insuring ability to recruit and maintain subjects on the regimen, lack of short term toxicity, potential early preliminary evidence of efficacy in terms of cognitive function and secondary outcomes of activities of daily living, caregiver burden and biomarkers.
So essentially D-Pinitol could prove useful in Psychology and health research in general for helping to treat Alzheimer's disease in addition to its myriad of other benefits...definitely a substance worth studying more about.
An interesting study to check out BTW...
http://faculty.css.edu/tboone2/asep/GreenwoodNOVEMBER2001.pdf. Special note here...RB Kreider is one of my favorite sources for research so anytime I see that name involved with a study I pay attention. :thumbsup:
Now officially that is it for this edition...
Cheers!:cheers: