Squats, pulls, and curls

used directlly as an energy substrate is false.

CCR:
That is true, 1.5 hours might be a bit long. However, I haven't read any of the studies where they found this to be true. And I suspect that in those studies the subjects diets might have not been the best. In alot of training studies the subjects train right after a nights sleep, without any food. This eliminates the variables that the PWO bring into the picture.
 
False, Nice try Karky!

Protein is not excreted into the urine. Through a process called "deamination" nitrogen is extracted from protein to create "Urea". Urea is then bathed in water in the body for extraction through the urine. For protein to be used by the body,by any means, the process of deamination must first occur. This is where the "idea" that protein is peed out came from.

The common notion that "excess protein will be peed out" is wrong. Protein is subjective to body needs just as fat and carbs are. If the body does not see a use for protein at the time it will either through gluconeogenesis or lipogenesis be converted to carbs or fat, respectively.

As for protein used directly as a substrate for energy. This is possible (through the CaCcycle). Although, I can not give you an exact answer as to how.
 
Doesn't protein have to go through an energy costing thingy before it can be used as energy in the body? Thats why I said it can't be used directly as a source of energy. I know it can be converted into Acetyl CoA and used as energy.
 
Hmm, my wording about "protein used direly as an energy substrate" might be a tad wrong. Rather carbon skeletons of amino acids can be directly used in the CaCcycle for energy production. This process avoids both gluconeogenesis and lipogenesis. Which gives reason as to why I use the term "directly".
 
okay, well, I diden't know protein couldn't be urinated out, however, I have never heard that it couldn't either :p

the CACcycle, is that short for something? Got an image of it or something? I think I might know what it is in Norwegian :p
 
CaCycle AKA Citric acid cycle AKA Krebs cycle and so on.

Yes, many bodybuilders/lifters "not in the know" believe that protein can not be stored as body fat and that any excess is simply peed out. As I explained this thinking is very wrong.
 
ahh krebs cycle :p I wish my biology textbook had been in English, we learned about this stuff in Norwegian.

Anyways, keep the questions comming, I want another one already, lol :D
I love learning more about these biology sort of things, I love it, even though it's where my knowledge is lacking.
 
Lol, sure man. Although, If you look at the pop ins thread. Its been totally redone and the new rules specify only one question per day per journal ;).

Lol Honestly, I would love to give out questions all day long. However, I'm not full of limitless info. I would run out of things to talk about quick ;).
 
I'm still a bit sick, which is annoying because I was really hoping this would be over quick. Wendsday was the only day with a feever, but since then I've been caughing, sore throat, etc. I sooo want to get back to the weight room, I've been thinking about putting full cleans in my workout again, when my hip flexor pain thingy gets resolved.

Anways, just letting you know, the log is not closed down, I just gotta sit this flu out.
 
Sunday 03.09.2007/B]

A1 Power Cleans
2x3 198
1x2 209
1xF 232.1 (Can't belive I failed that. I think it was either sloppy form, or the fact that I've been somewhat sick for 1.5 weeks.)
1x2 209
1x2 198 (Failed the 3d rep. This was definatly a form issue, I just knew it as soon as I had pulled off the ground.)

B1 Front squats
worked up to a single for 198lbs, which was darn heavy. Kind of dissapointing, but expected, since I haven't been squatting in ages. And it looks like it will be even longer before I'm back in the squatting game, my hip flexor is acting up.

C1 Bench Press
2x3 176
1x2 192.5
1x1 203.5
1x2 192.5
1x3 176
1x8 148.5 (One min after the last tripple, to get some volume. I'm thinking of going down a bit here to hit even higher reps, 10-12)

C2 Wide grip bent over rows
3x5 143

That's it. Since I've just been ill I dident run with any PC circuits or isolation today. I don't want to get sick agian, it sucks!

I'm dissapointed with the PC and how my hip flexor thing never seems to go away. But I'm happy with the bench. The single was even pretty easy.

PWO: The usual
 
Tuesday 04.09.2007
What days I train is a bit random at the moment.

A1 Clean low pulls
1x3 220
1x3 242
1x3 242
1x3 242
I guess I pulled up to about belly button level. My elbows did bend, but not a whole lot. Really felt it in my traps, which was still sore from sundays workout. My grip almost slipped on some of the reps. Hands were sweaty and bar slippery.

A2 DB Wrist extension
1x7 15.4
1x10 15.4
1x10 15.4
First set I did with the thumb on top, last two I did with the thumb gripping.
I need to work my wrist extendors, since they can hinder my progress on the other side. I did these in between the warm up sets for the pulls.

B1 Towel cable rows
1x8 77
1x11 77
1x10 51.7 (from here and out I changed cable row machines)
1x10 56.1

I changed row machines because the machine I started on has no room to leave DBs on top of the stack to progress with weight smaller than the jump allow. I really felt these in my fingers, not so much my forearms.

B2 bench?
Was suppose to do some benching, but when I hit my last warmup set my pec hurt like hell, it was simply too sore from Sunday, so I decided to ditch it

C1 Overhead Shrugs
1x12 110
1x12 110

C2 Dorisflexion in leg press
1x10 110
1x12 110

D1 PC circuit
1 45 degree back extension 24.75
2 Hamstring curl 44
3 Pullthroughs 69.3
60 sec rest.
1 45 degree back extension 24.75
2 Hamstring curl 44
3 Pullthroughs 77

Doing the ham curls with my ankle extended or plantarflexed (sp?) as ou call it, to hinder the calfs from helping.

PWO: The usual

I guess I could have added some quick forearm stuff at the end. As the towel rows really did hurt my fingers more than my grip (I know the fingers don't have any muscles.) I'll be experimenting more with grip stuff in the next workouts before I find something I'll stay with.
 
Thursday 06.09.2007

A1 Deadlifts
2x3 292.6
1x2 314.6
1x1 347.6
1x2 314.6
1x3 292.6

I think I'm gonna go back to a method I used before, it's very simular to this, same sets and reps, but instead of going up to my max each time, I'll start lower, and ramp up over 3-4 weeks, trying for a new PR then. Deadlifting heavy like this, can sometimes do more harm than good. It's really tough every time and I haven't had that much progress.

A2 Calf Raises
4x10 231

B1 Pullups
1x8 BW
1x7 BW
1x6 BW

B2 Good Mornings
3x8 144.1

Less weight than before, but since I did them on a day I do deadlifts, I kind of expected that.

C1 Skullcrushers
4x5 44

Still + whatever the bar is.. :p

C2 Plate pinch
3xX seconds
1x 30 sec
I only timed the last set for some reason
two 11 lbs plates

I'm wondering, should I do less time? I'm trying to improve my grip for heavy deadlifts, so I guess I should try to mimic that? I am thinking about doing this quite often, so maybe I should just vary?

PWO: The usual.

I'm thinking about kind of remaking my routine.. getting some front squats inn, seems if I don't go too low, my hip flexor doesn't bother me.
 
Karks, I know this is very unconventional. But...Get a water bottle, drink the liquid close the cap down tightly. Then SQUEEZE!

It worked wonders for my grip. It didn't take long before I could start squeezing the air out of the bottles. I can do my max dead lift with only a 3 finger hold. I think all my years of squeezing bottles really helped lol. Pfft, arm wrestling/mercy is a cake when the other person has to quit because their hands hurt ;).
 
Trevor M. said:
Karks, I know this is very unconventional. But...Get a water bottle, drink the liquid close the cap down tightly. Then SQUEEZE!

It worked wonders for my grip. It didn't take long before I could start squeezing the air out of the bottles. I can do my max dead lift with only a 3 finger hold. I think all my years of squeezing bottles really helped lol. Pfft, arm wrestling/mercy is a cake when the other person has to quit because their hands hurt ;).
Click to expand...
lmao that's such a great idea. Somebody I know takes a tennis ball to church and works on his grip while he listens lol.
 
I should start doing that too again. Back when I was doing sheer wall climbing I had these great forearms.

These days, if I do lats first then biceps, my forearms start cramping. I should've been squeezing tennis balls instead of using lifting straps when the limiting factor in lat pulldowns became my grip.

[fetching a bottle from the car now]
 
Hmm, interresting idea. Maybe I can try doing that on my off days. Since the grip muscles are small, they recover fast, shouldn't be a problem.

And Trevor, do you mean squeezing the bottle itself. Did you use your thumb? Or did you just use the four other fingers? Or did you do like a pinch grip, pinching the bottle between your thumb and fingers?
 
Saturday 08.09.2007

Power Cleans
2x3 187
1x2 198
1x1 220
1x2 198
1x3 187

I'm backing off the weight a bit on these, ramping up again over time. Weird thing is, the 220 one felt really hard, and I've done quite a bit more before..

Rack pulls
3x5 308

I tried these, I'm not sure If I'll do quarter squats or these though. (If I'm gonna squat, it's got to be quarter squats, as they don't hurt, and my quads are in desperate need of attention..)

funny thing happened. The bar was on the safty thingy on the squat rack. I was unloading, and did the biggest noob mistake of all time, I unloaded one side completley before starting on the other. I've never used this kind of weight and unloading it while on a rack (just on the floor with deads before) so I diden't know that 308 was past the point where the bar will tip. I realise my horrible mistake while I'm holding the last 55lbs plate in my hands. Now, there's a mirror on the other side, close to the squat rack, it looked as the bar would hit that if it fell (my gym is stupid to place a squat rack so close to a mirror like that..). Anyways, the clip lock I had on the side couldn't sustain the weight so it started slipping. To catch the bar I drop the 55 plate I got in my hands on my toe.. Now, I failed to catch the bar, so it all ended up on the floor, and luckily did not hit the mirror. I dropped the 55 plate being well aware that it could fall right on my foot, but I was quite sure I'd be able to withdraw my foot before it hit. Well, I simply diden't realise how friggin fast a 55 plate drops :D Luckily it diden't hit the nail, but it did hurt quite a bit non the less.

Now, heres the fun part. As the entire gym looks at me, I decide the only thing I can do now, is make this moment even more memorable. So I kind of yell "LIGHT WEIGHT BABY!!" in my best coleman imitation :D

C1 Pin press
3x5 154

The "pin" is the safty thing on the squat rack. It's maybe an inch or so above me when I bench press there. So the major difference with this and a regular bench is that I start with the weight down, and each rep put the weight completly down, so I have to press it out from a dead stop every weight.

C2 Wide bent over row
3x5 137.5

D1 Caber curls
1x8 77
1x10 81.4
1x10 81.4

These were a bit weird. First time doing them. I thought I'd feel it in my biceps, but I diden't really feel much in my bis at all..

D2 Ab pulldowns
1x8 77
1x8 84.7
1x8 84.7

I'm not sure if I'll keep on doing these. I feel them good in my abs, but for some reason I get a weird pain in my back. For all you guys, you know when someone hits you in the nuts, and you get this weird pain on your stomach? It's sorta like that, only in the back, lower to middle back, I think it's in the erectors. I wonder if it's from curling my upper body like that, stretching the erectors at the same time..

E1 PC Circuit
1 45 degree back extension 24.75
2 Hamstring curl 44
3 Pullthroughs 68.75
60 sec rest.
1 45 degree back extension 24.75
2 Hamstring curl 44
3 Pullthroughs 68.75

Plate pinch
I experimented a bit, did about 3 sets.
I found out that to get time down, I pretty much have to pinch a 45 plate. It's standard olympic, so it's not completly smooth, but it doesn't matter much, because it's not enough to grab a hold of.

PWO: The usual.
 
You must log in or register to reply here.
Back
Top