Stallion's Fitness Journal

[Quagmire911]

I know Alex recommened ethyl ester as well, and so does IA. That is why I am taking my time over the research.

I am on 30mg zinc a day and 500mg magnesium and feel better for it. I am pretty sure IA recommends 3x RDA for both. As I said in Johnny's log, most people are deficient and Poliquin says that almost all athletes are deficient. Something to think about. The good thing is that a 6month supply should be under $10.

Are those legs feeling bad?...I bet when you walk you look like Derek Vinyard in American History X

EDIT-So as to save a post:

If you want to do the test Simon talks about type zinc tally into google. Here is a good article on it from IA's:

http://www.ironaddicts.com/forums/showthread.php?t=10606

PS-Thanks Simon, ordering Zincatest as I write this! Thanks also for the bit on the creatine.

PPS-Hows the calf? Did you do any foam rolling?

 

[simon]

If you can get hold of some zinc sulphate somehow, you can make up a solution for testing zinc deficiency. Couldn't find any in shops so I 'borrowed' a few grams from my old laboratory. Otherwise I think there is a pre-made solution you can buy online; Zincatest is one available in the UK, not sure about US.


The ethyl ester thing is a bit of a grey area. The study showing CEE to be unstable in the stomach was done in vitro, which cannot be used to draw conclusions for in vivo behaviour. The study shows that 60 - 70% of CEE remains after half an hour in lab conditions designed to mimic actual stomach conditions. On an empty stomach, I can feel from the tingling that beta-alanine is absorbed after about 10 minutes. If the CEE is absorbed as quickly I see no reason why its 'instability' in the stomach should be a problem.

And also...the research was carried out by a Doctor who used to own a supplement company and is currently on the advisory board for CR-Technologies which markets enteric coated creatine monohydrate capsules.

 

[I-tallionStallion]

Yes, I am walking like derek thank you. I'm not pleasant today, I couldn't even do my morning walking cause of the pain, much less the backpacking with 45 lbs on my back. I would have fell over on the street lol.

So what are these benefits for zinc and mag. Cause I take enough pills for my liking already.

CEE is very cheap, although somehow mine got stale recently after 4 months. Very annoying. I've noticed a difference when using CEE and I will continue to take it for now. Thanks very much for the study Simon and I'll eventually do a zinc test on myself. I'll do some more research on it but honestly I'm more worried about getting all my meals at the moment.

My calf is still hurting somewhat, my gf massaged over vacation and said it felt tight and like it had a knot in it.....I ordered a foam roller so I await it. thanks for the advice on it quag...I hope it heals soon.

 

[Quagmire911]

Zinc and magnesium are very important to proper bodily function. Doing a zinc test will determine if the zinc levels are ok and whether or not you need to supplement.

Sorry to hear about the calf, hope it is better soon.

And I have been on 30-40 pills a day at one point

 

[I-tallionStallion]

THURSDAY- I was dreading going in, but once I got into the flow...it wasn't too bad

1x20 Squats --1x20F 170 lbs - yeah....way too easy. I figured once I got my legs going this would be but I had to make sure y'know? Will probably go to 180 next monday

DB Pullovers
1x20 - 35 lbs - Felt awful, my abs are still in extreme pain from Monday

Super set 3x ==all were to failure

Dips /bw\
1x6 1x11 1x12 PR - 29 reps total

Pullups /bw\
1x5 1x4 1x2 PR - 11 reps total

Decline situps /bw\
1x20 1x28 1x17 - 65 reps total - was very sore...hard to PR on this today

I feel a bit stronger now on some of the exercises. I don't know how I doubled my strength on the dips so fast but I am going to double check and make sure my form is good. Other than that a good thursday night for sure

Also wanted to say my calf was fine this workout...hopefully it stays that way.

 

[I-tallionStallion]

Zinc and magnesium are very important to proper bodily function. Doing a zinc test will determine if the zinc levels are ok and whether or not you need to supplement.

Sorry to hear about the calf, hope it is better soon.

And I have been on 30-40 pills a day at one point

Thats way too many pills for my liking haha. Alright I did some research and I may invest in the future but as of right now I don't care

 

[EFFORT]

do 175 next time and keep adding 5 more lbs per workout

 

[yungahdubz]

Are you on squats and milk?

 

[I-tallionStallion]

do 175 next time and keep adding 5 more lbs per workout

:woo:

Fineeeeeee.............

Yeah, I'm doing squats and milk

 

[yungahdubz]

Cool.

I've plateaued horrendusly on 5x5, only thing that seems to be gaining are the box pistols, but that's no surprise considering how long I've been doing them.

Might try going for a new routine in a while if I don't break out the plateau soon.

Squats + Milk seems really fun to me, so thats probably what I'll do next, tell me how you find it .

 

[I-tallionStallion]

MONDAY

1x20 Squats --1x20PR 175 lbs - tough but overall I felt good. I'm still waiting for my foam roller and my calf starting burning up during the squats.....dammit :cuss:

DB Pullovers
1x20 - 40 lbs - felt awesome...was difficult

Super set 3x ==all were to failure

Dips /bw\
1x7 1x10 1x7 - 24 reps - lost 3 reps here....but i was exceptionally tired this workout.

Pullups /bw\
1x5 1x4 1x4 PR - 13 reps total

Decline situps /bw\
1x30 1x35 1x35 - 100 reps total PR added 35 reps this time...oh yeah!

Killer workout...but I can't wait till wednesday. Diet has been perfecto. I'll be trying a tuna shake tonight instead of eating it as I'm sick of tuna. I've heard if you mix it with diet coke or orange juice it's not too bad....here is a good site on recipes - http://www.deepsquatter.com/shake.htm wish me luck cause I might just throw up haha

 

[yungahdubz]

How come your adding 5lbs to the Pullovers each time?

"Right after the squats while you are still out of breath, grab a light barbell (i.e. 25 lbs.) and do pull overs while lying on a flat bench. Take a deep breath in between each rep and really feel the stretch in the rib cage as you do the exercise. Do 1 set of 20 rep pull overs with 25 lbs. Keep using 25 lbs. for the pull overs as this exercise is just for stretching the rib cage. "

 

[I-tallionStallion]

Yeah....I messed up some details accidentally with my training...I believe I'm suppose to keep it at 30 lbs looking back on a email from effort. Ah well...I was diong them correctly anyways. Shouldn't matter too much. I will put it back at 30 lbs. Thanks for pointing that out.

 

[I-tallionStallion]

Just wanted to point out I'm doing 50 lbs backing this week...painful is one word to describe it haha.

 

[shaunuk]

Yeah, I guess you could start losing reps on your dips and chins if you get too heavy/intense with the pullovers. I might try squats and milk at some point but I'd need to get my GPP up, I'm not that fit atm.

Looks awesome mate, keep these good workouts up. What do you weigh now btw?

It seems I'm back down to 175 or something, I couldn't train or eat very well for 3 weeks, I'm just getting back into it now

 

[I-tallionStallion]

between 215-217 lbs

Don't get me wrong...I don't look chubby. I've got a bit of a belly but I'm putting up with it till I do 'The Get Shredded Diet' around Decemeber or January. I've put on a a good bit of muscle since November 2007 where I started at about 179 lbs (around 13-14% bodyfat). That's nine months, if you figure i gained 1-2 pounds a month of muscle that's about 9-18 pounds of muscle gain...hopefully the latter

 

[Warboss Alex]

nice progress Rocky. say what you want about micromanaging supplements and scientific training methods - I have yet to find anyone disprove that, for natural lifters at least, your overall muscular size will correspond to the weight you can do for a 20 rep squat.

 

[I-tallionStallion]

nice progress Rocky. say what you want about micromanaging supplements and scientific training methods - I have yet to find anyone disprove that, for natural lifters at least, your overall muscular size will correspond to the weight you can do for a 20 rep squat.

Thanks Warboss Alex...good to see you stopping in, I got pretty darn happy seeing your name on the forum today. I'm working real hard and I hope I can nail this routine. I'll keep what you said to heart. Stop by any time, from one metalhead to another

 

[I-tallionStallion]

MONDAY - got really bad sleep due to some personal problems....sigh...and it def messed up my day a little...but thankfully not the squats.

1x20 Squats --1x20PR 180 lbs - Funny how 175 lbls felt harder. good stuff. 185 lbs is next.

DB Pullovers
1x20 - 30 lbs - Nice deep breathing right after squats

Super set 3x ==all were to failure

Dips /bw\
1x8 1x8 1x7 - 23 reps - lost a rep...

Pullups /bw\
1x4 1x4 1x3 - 11 reps total

Decline situps /bw\
1x24 1x22 1x21 - Not feeling these today...just too tired i guess

So i tried a tuna shake...the first night I easily drank it, the second I almost barfed from not putting enough diet coke...needless to say my stomach was upset for awhile. I won't be trying this for a while as I just bought 8 pounds of chicken. Going to a 'Dokken' Concert tonight....later dudes.

EDIT: I met the bass player from Symphony X! My friend was wearing my Symphony X shirt and some dude comes up to us saying how much the band sucks, and the bass player sucks...and we are defending the bass player when the next we know he points to the guy behind him and before I could realize it, it was the bass player from Symphony X Michael LePond. Really nice dude and I got to talk to him for awhile about his band and of course Dokken. I'll be seeing them in November.

 

[EFFORT]

good job so far, keep crushing the food hard, be prepared to add more eggs or something if the lifting progression stops.