- One Arm Hammer Strength Row - 3x12,10,8 one drop set 20 reps on last set
- Wide Grip Pulldowns - 3x12 one drop set on last set
- Reverse Grip Barbell Rows - 4x10-12
- Standing One Arm DB Row - 3x12
- Seated Cable Row - 3x12
- Hammer Strength Preacher Curl - 3x12
- Standing Barbell Curl - 3x10
- Concentration curl triset lying weighted leg raises x30, reverse grip straight bar curls
Cardio today was 30 minute dog walk after my first meal.
Back to training weights once a day. Twice a day was a bit much for my schedule. Also started back taking some supplements again today. Had an awesome workout. I'm taking some new stuff I've never tried before.
- Incline BB Press one drop set on last set - 4x10-4
- Flat DB Press - 4x8-12
- Incline DB Fly - 3x12
- Flat Smith Machine Press - 3x10-12 2 drop sets on last set
- Straight bar cable pressdowns - 3x12
- Cable seated overhead ext superset bench crunches - 3x12 tricep and 3x30 crunches
- Cardio - dog walk 25 minutes
Supplement Profile – Beta Alanine
So how does beta-alanine work? By buffering the build-up of what us science types call ‘hydrogen ions’ or H+. For instance, have you ever felt that nasty burn at the end of a 400 meter sprint? Or at the last rep of leg extensions? That is a build up of H+. Because acidic buildup occurs in all types of activity, in all muscle fiber types, and beta-alanine can buffer it, it makes sense that by supplementing with beta-alanine, your workouts become better, more intense, with the end result you being bigger, faster, and stronger.
How Does it Work?
Beta-alanine is used to make something called carnosine. It is actually carnosine, in your muscles, that acts as a buffer. Carnosine is a dipeptide (i.e. two amino acids bound together) found primarily in fast-twitch muscle. With higher carnosine levels in muscle, however, you prevent the drop in pH. With H+ buffered, you continue to squeeze out reps, continue to run at a high intensity, or you simply lift heavier weights for more reps.
How Well Does it Work?
In a very recent study, 13 men were supplemented with beta-alanine for 4 weeks, 8 of these for 10 weeks. A biopsy of the vastus lateralis was obtained from 6 of the 8 at 0, 4 and 10 weeks. Muscle carnosine was significantly increased by 59% and 80% after 4 and 10 weeks beta-alanine supplementation. Carnosine, initially 1.71 times higher in the fast-twitch type IIa fibers, increased equally in both type I (slow twitch) and IIa fibres.
More importantly, in a measure of cycling performance (total work done or TWD) 4 weeks of beta-alanine supplementation resulted in a significant increase in TWD (+13.0%).(1) Another study found that beta-alanine supplementation improved submaximal cycling performance and time to exhaustion in young women. The scientists theorized that this was perhaps the result of an increased buffering capacity due to elevated muscle carnosine concentrations.
Even though these studies typically use cycling as their exercise performance test, it makes perfect sense that the same thing would occur with running, swimming, and other endurance type events or exercise. And last but not least, another study lead by Dr. Jeff Stout, one of the leading researchers in the field of sports supplements, examined the effects of beta-alanine supplementation on physical working capacity at fatigue threshold (PWCFT) in untrained young men. Subjects consumed either 1.6g of beta-alanine or sugar placebo four times per day for six days, then 3.2 grams per day for 22 days.
The results revealed a significantly greater increase in PWCFT of 14.5%. Or in plain English. That’s better performance!! A greater work capacity must equal more reps and more sets in a given workout. There are other studies coming out on this new cool amino acid. Meanwhile, you ought to give it a shot and see what it does for you.
How To Use It
Perhaps the ‘best’ way to ingest six grams daily, in divided 4 to 8 doses, for at least two weeks to see its first effect.” The minimal dose seems to be in the 3 gram range. But why take it in divided dose throughout the day?
One, there is a slight flushing / tingling effect with high doses (at or greater than 1.6 grams) called paraesthesia. This is resolved by taking smaller doses 8 times per day instead of 4 or by mixing it with food. Most people, however, are not bothered by paraesthesia. The second reason for taking multiple doses it to ensure a constant presence of beta-alanine which helps drive it into the muscle cell were it synthesizes into carnosine.
Source - a1supplements.com
- Hammer Strength Low Machine Row - 5x15,12,10,6,6
- Tbar Row Wide Grip - 4x8-12
- Wide Grip Pulldown Machine - 3x12
- Hammer Strength One arm Row Superset Reverse Grip Pulldown - 2x12-15
- Standing Concentration Curls - 4x10-12
- Seated Hammer Strength Preacher Machine - 3x12 superset lying ab crunches 3x30
- Hammer Curls DB superset reverse grip curl - 3x12-15
- lying weighted leg raises - 3x30
Here is a picture from today...gotta support my favorite music artist
Here is yesterday's workout. I was only able to make it to the gym once so I did everything in one workout. I'm most likely going to switch back to just weight training once a day this week.
- Flat Barbell Press - 5x15,12,10,8,2
- Incline DB Press - 4x12,10,8,5
- DB Pullovers superset Cable Flys - 3x12
- Standing DB Lateral Raise superset upright row - 3x12-15
- Standing One arm Cable Side raise superset DB Shrugs - 3x12
- One Arm Cable Kickouts superset hands close pushups to failure
Here is a picture I took yesterday. I'm currently weighing 208lb in the AM on an empty stomach.
Food for Thought 3
I planned on splitting up quads in the am and hams in the afternoon but my schedule did not allow me to train twice today. I had a great workout but had a slight pain in my right knee that comes and goes and for some reason today it was irritated. I started to feel it on squats and then on my last set of lunges. I went on to do standing one leg leg curl and I couldn't complete a set. At that point I ended my leg workout and just did some abs. My point here is to listen to your body and be very in tune with it. I could have pushed through the pain if I wanted to but that would only lead to more of an injury. Despite the knee issue today I still managed to have a good one.
- Leg Ext - 4x15,12,12,10
- Squats - 5x12,10,8,4,10
- Leg Press - 4x12,12,10,8 (worked up to 8 plates on each side for last set)
- Walking Lunges - 3x20 steps each way total of 40 steps each set
- Lying leg raise - 2xfailure
- Rope crunches - 2x12
Here is the combo of what I'm currently seasoning all of my meats with. I do not use any seasoning with sodium.
- 9am - 1 cup oats, 54g whey, 1/2 grapefruit
- 11am - 10oz ground turkey, 6oz sweet potato
- 11:30am workout
- 1:30pm - 10oz chicken, 1 cup brown rice, 1/2 avocado
- 4:20pm - 8oz chicken, 10oz sweet potato
- 5pm - workout
- 6pm - 54g whey, 8 oz sweet potato
- 7:45pm - 8oz chicken, 1/2 cup oats, 1/2 avocado
- 10pm - 8oz chicken, 8 almonds