- Rope Pressdowns - 4x10-20
- Straight bar Skullcrushers - 3x12 one drop set of 20 on the last set
- Seated cambered bar over head ext - 3x10-12
- Reverse Grip pressdowns - 2x12
- Overhand grip pressdowns - 2x12
- Preacher curl machine - 4x12-20
- Incline DB Curls - 3x12
- Standing Close grip cambered bar cable curl superset standing concentration db curl 3x12-15
- cable reverse grip curls superset straight bar reverse grip curls 2x10-12
Supplement Profile – BCAA
What Is BCAAs (Branched Chain Amino Acids)?
BCAAs or Branched Chain Amino Acids are the three amino acids Leucine, Isoleucine and Valine. The thing that distinguishes these amino acids from the other 17 is that they are metabolised directly within the muscle, rather than in the stomach. These Branched Chain Amino Acids comprise around 1/3 of all muscle tissue within the body.Because they are used within the muscle they have very anabolic (muscle building) and anti-catabolic (stop muscles breaking down) properties. These properties make BCAAs a very important part of any serious training regime to stop muscle breakdown, especially weight training. BCAAs are also essential amino acids, which means your body cannot make them by itself. Natural sources of BCAAs include red meats and most dairy products - and of course whey protein is a great source of BCAAs - most reputable brands will have a BCAA profile on the side of the packet which will give you an indication as to how much of the contents are BCAAs.
What Does BCAAs (Branched Chain Amino Acids) Do?
BCAA supplementation is mainly used to protect muscles after intense workouts. They are also used to aid burns victims for the same reason as they are used by strength athletes. In practical terms any strength athlete (including martial artists) will generally take less time to recover from intense workouts when taking BCAAs than those not taking them.
BCAAs (Branched Chain Amino Acids) - Ingredients
By definition BCAAs only contain leucine, isoleucine and valine. Whilst the exact ratio of these amino acids may vary they should be roughly in the ratio 2:1:1 in favour of Leucine as studies have shown this to be the most important of the three.
BCAAs (Branched Chain Amino Acids) - Directions For Use
Most non-athletes can get sufficient BCAAs from diet alone. Anyone that is doing serious training should take around 5g before, during and after working out - although a lot of strength athletes take double this for maximum effect as BCAAs are side-effect free. A good combination of supplements is BCAAs with L-Glutamine for maximal anti-catabolic effects - to protect your hard earned muscle growth in other words.
BCAAs (Branched Chain Amino Acids) Side Effects
There are no side effects associated with BCAAs, and taking too much will not have any other harmful effects - indeed excess BCAAs are either converted into other amino acids or used for energy (or in extreme cases can be stored as fat, although this would not be an issue for anyone taking anywhere near a recommended dosage).
It feels good to feel good! Finally feeling like myself again since I've been taking allergy medicine. Had one of my best chest workouts in I don't even know how long. For the past weeks I've been lethargic, weak, and non motivated because my workouts have been suffering. Today Ron and I trained chest, calves and abs. It was the first time I've used chains on the bar and it felt great. I'm doing some cardio later on this afternoon in between clients.
- Barbell Flat Bench Press w/ Chains - 12,6,15,4,12
- Incline DB Fly - 3x12 one drop set on last set
- slight incline smith machine press - 3x12,10,6 one drop set on last set
- Pec Dec - 3x12-15
- Standing Calve raise superset lying leg floor weighted raises - 3x15 on calve and 3x30,30,20 ab
Natural Muscle Magazine
To view the whole issue online check out Natural Muscle Magazine . This is my first published written article
Yesterday & Today’s workouts
After having to take 2 days off from the gym from allergies kicking my ass and I've been too stubborn to take anything (I am going to have to start taking something today) I was able to get some good workouts in yesterday and today. Ron and I hit some shoulders yesterday then some arms this morning along with one of my clients Andy.
Friday - Shoulders:
- Standing DB Lateral Raises - 4x20-12
- Clean and Press - 4x10-12
- Standing One arm Cable lateral raise superset standing DB overhead press - 3x12
- Cambered bar front raise superset upright row - 3x10-12
- shrug machine - 3x12-15
Saturday - Arms:
- Preacher close grip curls superset dips - 3x10-12
- Hammer DB Curls superset skullcrushers - 3x12
- straight bar curls superset close grip press - 3x10-12 2 dropsets on last set of each exercise
- high cable one arm curl superset rope pressdowns - 3x12-15
- seated barbell half curls superset one arm overhead ext - 2x10-12
Health Benefits of Cinnamon
What is Cinnamon?
Cinnamon is the bark of one of a group of trees belonging to the same family. Many related species are marketed as cinnamon. “True cinnamon” is from Sri Lanka and is more delicate tasting than what is commonly sold as cinnamon in the United States, which is also called “cassia” or “Chinese cinnamon.” Cassia has been used in Chinese medicine for thousands of years. There are many other species of cinnamon, mainly from Asia and Madagascar. Cinnamon “sticks” or “quills” are rolls of dried bark, and can be grated into a powder or soaked in liquid. Most people buy cinnamon pre-ground.
Would you believe that a mere teaspoon of cinnamon contains 28 mg of calcium, almost one mg of iron, over a gram of fiber, and quite a lot of vitamins C, K, and manganese? It’s true. It also contains about half a gram of “usable” (non-fiber) carbohydrate.
Health Benefits of Cinnamon
In traditional medicine, cinnamon has been used for digestive ailments such as indigestion, gas and bloating, stomach upset, and diarrhea. More recently, modern medical research has turned its eye on cinnamon and is coming up with some intriguing results. It has a mild anti-inflammatory effect. It also slows the spoiling of food (which is probably related to why it was used as an embalming agent in ancient Egypt), and has anti-fungal properties as well.
In one fun (but unpublished) study, researchers found that sniffing cinnamon resulted in improved brain function -– subjects did better on memory and attention tasks when taking whiffs of cinnamon as opposed to other odors or no odor. However, the potential health benefits of cinnamon that have received the most attention have to do with its effects on blood glucose and cholesterol.
Cinnamon May Improve Type 2 Diabetes and Insulin Resistance
This is the news that is most exciting for people who respond to low-carb diets, since most (or at least a substantial percentage) of us are probably insulin resistant or diabetic. Several studies have shown improved insulin sensitivity and blood glucose control by taking as little as ½ teaspoon of cinnamon per day. Improving insulin resistance can help in weight control as well as decreasing the risk for heart disease, so this has a lot of people interested. Although the results of preliminary studies are somewhat mixed, the majority of the research seems to be pointing in the direction of cinnamon being beneficial. Along with the improvement in blood sugar, these studies have documented improvements in triglycerides, blood pressure, and LDL cholesterol.
I use ground cinnamon daily on my sweet potatoes. I will also use them in any type of pancake mixture I use. In the past I used to add it to my black coffee for extra flavoring along with my oatmeal.
- Reverse Grip barbell rows - 4x10-12 one drop set
- Narrow grip pulldowns (chest on incline bench) - 4x12
- DB Rows knee on bench - 3x10
- Reverse Grip pulldowns superset Row Machine - 3x12-15
- Cable behind the neck seated curls - 3x15-20
- Close grip cambered bar curls - 3x12
- one arm preacher db curls - 3x12
- leg press calve raises - 3x20
Cardio was done this morning. 30 minutes on the elliptical. This will be the last week I keep my split as this. Next week I'll be switching things up. I'll be giving more time in between training chest and back. Hopefully be able to train legs next week as well knee is still not feeling good. My split starting next week will be: