Bal's Log

I was expecting to start strength train with much less, but was amazed to even be able to do 3x what i did for endurance in some sets.
endurance before strength training really has given me hopes of not injuring myself. Havent tried 1 rep max, so dont know my max ability. I feel I could lift a little more, but I dont wanna risk so much for so little gain, so i’m concentrating in a conservative strength gain.
Dont want hypertrophy at the moment, will focus on hypertrophy 1 month from now.
Last time I seriously lifted was 5 yrs ago, 2 months
and 6 yrs ago, 2 months
This time I want to increase strength 40-50% by the end of the year.
body fat at 20-25%

Preworkout: steps for 5 min
weight lift at 20-30% for 20 reps
lift at 50% for 10 reps

lift 50% 10 reps
lift 20% 20 reps
stretch muscles used from yesterday.

1 week later decided to concentrate on strength:
15 lb biceps (all x4, 5 sets)
25 lb triceps
80 lb chest
10 lb shoulder

80 lb leg press
30 lb hamstring pull
40 lb calfs

40 lb lats
100 lb mid-back pull?
25lb reverse lift
60lb shrug

3 weeks later ended with:
5 lb biceps (all x20, 5 sets)
10 lb triceps
40 lb chest
5 lb shoulder

40 lb leg press
15 lb hamstring pull
20 lb calfs

20 lb lats
60 lb mid-back pull?
15 reverse crunch

1 month ago started weightlifting. (all x10, 4 sets)
5 lb biceps
10 lb triceps
40 lb chest
5 lb shoulder

30 lb leg press
10 lb hamstring pull
10 lb calfs

20 lb lats
50 lb mid-back pull?
10 reverse crunch

started at swimming/jogging for 2 months, about 3.5 months ago

Starting month 3.
Supplementing since january, with Coq10, omega 3, centrum multivit, acetyl l-cartinine, Mg. hope this works great.

changed my routine after 2 months.

week 1 and week 2 included endurance training only, to help with form.

goal is: 5 sets
week 1-endurance(15-20 reps)
week 2- sarcoplasmic hy(10-15 reps)
wk 3 n 4-myofibrilar hy(4 reps)
then repeat

this is my routine:

day 1-military press 35lb
, incline press 50lb
, bent over barbell 55lb

day 2-
obliq crunch with bar
hold bar on shoulders and rotate
Straight Leg Deadlift 55lb
(pic 3 of this link

day 3-
squat 40lb
calf raise with barbell 55lb

after 2 months routine will change.
1 week rest before changing rout.

Month 8.

Have not posted in a while. Changed my routine 13 dec 2010. Have changed new routine to avoid stretch marks:

2 weeks resistance (15-20)
1 week sarc hypertrophy (8-10)
1 week cns workout (4)

Doing 3 sets of each a day. Now supplementing with protein shake 24g. Avg protein intake 150-160g/day . Have 15-20% body fat. Currently weigh 205-210 lb. 2 Abs exercise every day, 3 sets

Day 1(resistance)
Incline dumbell curl 10 lb ea (will keep at 15lb)
Skull crusher 45 lb

Bench press 75 lb (bar already added)
Incline bench 70 lb

shrug 100 lb
lat raise 10 lb ea

bent over barbell row 65 lb
narrow lat pulldown 100 lb

Day 2(resistance)

barbell squat 95 lb
laid down hamstring curl 60 lb
seated calf raise 90 lb
shin isometric 10 secs

seated back extension 60 lb

Month 19.

Currently handicapped from a soccer injury. however, this will also mark a shift in workout. Now I will focus on:
3 weeks resistance
3 weeks sarco
3 weeks myo

Body weight, 201-205. Maintain protein level at about 180g. Now added jacked, using it sometimes during resistance and sarco training. Jacked has given me more energy, with little to no adverse effects. My sets complete at a better quality, with less fatigue. I have started ketogenic diet. It ccontains 60% fat, 35% protein, 5-10% carbs(doesnt add up to 100). In this case I am aiming for:
180 g x 4(cal content of 1g protein)= 720. This will designate the cal content mark for obtaining fat and carbs. 720/.35= total cals= 2057 rda
2057 x .60 = 1235 cals from fat/9 = 137 g fat
2057 x .05 = 102 cals carb/4 = 26-52 g carb

Ketosis achieved within 4 days, I may have to break it with the new injury. I was sick intermittently for 4-6 weeks since the last journal post.

This in the hopes that there is a greater development in each type of hypertrophy. I will go for 2.3 mo’s on this routine(9 weeks instead of 8).

My last workout yielded these results:

30 min elliptical except on leg days. (15 warmup, 15 cooldown, increase from 1 resistance to 10, stable at lvl9) 3 sets, 6 sets for abs

day 2: chest/upper back
110 plus bar, bench
120 bar pulldown?
90 incline bench
130 row?
20 crunches
15 side bends with 35 lb dumbell

day 1: arms/shoulders
20, incline biceps curl
45, single bar standing biceps curl
60, french press?
100 machine triceps extension
20 plus bar overhead press(shoulder)
60 cable shoulder fly?
20 crunches
15 side bends with 35 lb dumbell

day 3:
270 leg press
150 calf raise
laying hamstring exercise
20 crunches
15 side bends with 35 lb dumbell

break 1 day

Month 25. long ass way. weight 200-205.
2/3/2 resistance/sarc/cns
100 g of supplement protein. taking piracetam, vinpocetine as brain boosters.

cns training
dumbell press 120lb
mach pec fly 140?
seated shrug 160xbar (lower back pain contributed to this)
mach pulldown 195? (using mach may increase nominal weight)

shoulder press 80xbar
barbell curl 70lb
shoulder raise 90? (90 degree angle raise should to sides)
concentration curl 25lb?
narrow grip bench press 40lb? (for triceps workout)

crunches 90
ball oblique crunch 72

no lower back exercise due to lower back pain. changed abs workout to lower abs to decrease back pain

leg raises 60 (for lower back)

important info

XXX vit C reduces cortisol levels, it is advisable to take 3 times a day

Phosphatidylserine: levels prodxn of cortisol during workout, which means it allows u to last longer, also protects the brain from damange from cortisol(doesnt matter much at this age)
glutamine: helps prevent muscle breakdown durin intense workout sessions.
whey protein
preworkout drink like jack3d(there is also one better called cool something)

gd exercises and ideas for burnin fat=
kettlebell raises: 1 hr burns 1200 cal
working out early morn, they say it is 300% effective in helping you burn fat as compared to later on due to lack of glycogen reserves
8.15 hrs of sleep

If your goal is fat loss, you need to be somewhere between 30 and 90 seconds of rest between sets.

If your goal is hypertrophy, somewhere between 60-120 seconds is ideal.

And finally, if pure strength is your goal, shoot for 3-5 minutes between sets.

workout variation: slow raises, fast raises, heavier weights for one muscle group.

tempo training

empo: 2-0-2-0
Exercise(s): Any/All
Goal: Intermediate Fiber Recruitment

If you read some of the old Eastern Block/Russian literature (i.e. Verkhoshansky), you’ll often see “tempo” or continuous training methods.

Tempo training is done to:

Improve stability
Develop intermediate muscle fibers
Develop work capacity

In a base or accumulation phase, try throwing in some continuous motion exercises such as bench presses/push-ups, squats, chin-ups, etc. This can be done with just about any exercise, but the key is not to let your ego get in the way.

Here’s a protocol to get you started:

Exercise: Squats, Bench Presses, Chins, Rows, etc.
Tempo: 2020 tempo
Work: 40 seconds (10 reps)
Rest: 60 seconds
Repeat 3 times

The key here is to not stop or rest at any point during the set. Focus on maintaining continuous motion.

While it’s not specifically noted in the other tempos, a zero (0) as the fourth number typically means you can reset in between reps. In the case of 2020 tempos, you can’t rest between reps as doing so decreases the training effect.

Furthermore, I’d highly recommend using a metronome app on your smart phone to make sure you’re not cheating. Chances are you’ll lower over a two count, but raising the bar will get consistently faster and faster as the reps and sets go on. Don’t let this happen!

While I’ve used this protocol with numerous trainees, one in particular stands out.

One of our clients at IFAST was incredibly unstable, had poor connective tissue development, and as a result, always ended up with some sort of overuse injury.

To rectify this, I created two months of workouts that were strictly tempo based. Squats, split-squats, push-ups, inverted rows, chin-ups, and Romanian deadlifts. The training was brutal for her, but in the year or two since we implemented that routine, she’s had zero overuse injuries.

Give these a shot and see how they work for you. Chances are you’ll be humbled at this seemingly benign tempo prescription.

Tempo: 2-3-1-0
Exercise(s): Squat and Bench Press
Goals: Improved Stability and “Pop” Out of the Hole

I’m pretty old school when it comes to my thoughts on powerlifting training. I feel if you want to get better at squatting, benching, and deadlifting, you should spend more time squatting, bench pressing, and deadlifting.

However, constantly banging your head against the wall with no manipulation to the lifts themselves can definitely hamper your progress. To rectify this, try playing around with some paused lifts at the midpoint of the exercise.

For example, go through your typical squat workout. Then for a set or two, cut the weight by 50% and lower to the bottom position and hold for a 3-count. Stay tight, and then drive up hard to the starting position.

What you’ll often see is that people (myself included) get loose in the hole of a squat, or loose off the chest with a bench press. If you consistently take away that stretch reflex and force your body to stay tight, you’ll build some amazing starting strength.

As a side benefit, you’ll become more aware of where your body is in space, and find the most optimal line for each specific lift.

Tempo: 3-0-1-0 or 2-0-1-0
Exercise(s): Any/All
Goal: Basic Body Control and Connective Tissue Strength

3010 and 2010 are the most common tempos you’ll see in my programming.

Not only are they very all-encompassing, but I throw them in to remind people that we should always be in control of our lifts. Even when training for maximal speed, we should still be under control.

Early on, I’ll make 3010 the most common tempo in my programs. This provides several benefits:

Teaches people to lower under control
Allows them to "feel" where their body is in space
Develops muscular and connective tissue strength early on in a program.

So when you pair a slower TUT with a high(er) rep scheme (8-12), you lay a fantastic foundation for clients moving forward. Not only do they have the body awareness to continue to develop, but they have that connective tissue strength to build upon as well.

As someone progresses, 2010 is the most common tempo you’ll see. Essentially I want them to control the eccentric portion of the lift and raise the bar as quickly as possible (the number of which can also be replaced by an “X,” which means do the rep explosively).

Tempo: 2-1-1-0 or 3-1-1-0
Exercise(s): Upper Back and Scapular Stability Work
Goal: Upper Back Stability

Growing up I was fascinated with Dorian Yates. I loved the hard work he put into the gym, and I also agreed with many of his training philosophies.

He was asked in an interview about his upper back development and what training concepts he attributed it to. Other than hard work, he said he’d only use weights that he could hold for a one-count at the midpoint.

If he couldn’t hold it there, it was too heavy and he was just using momentum. And if that’s good enough for arguably the best back ever in bodybuilding, it should be good enough for you!

Now let’s take that a step further. We assess a lot of people that have shoulder injuries at IFAST, and a common theme is that those with shoulder pain or dysfunction are unstable through the scapulae.

With this in mind, when I write a program, I require that every upper body pulling or scapular stability exercise should be held for a one-count at the midpoint.

If you’re rowing, hold the weight (or bar) to your chest for a one-count.

If you’re chinning, hold your chest to the bar for a one-count.

If you’re performing scapular stability work like I’s, T’s and Y’s, hold that midpoint for a one-count.

XXX L-Theanine is an amino acid found in green tea. Due to it promoting brain alpha-wave function, L-theanine facilitates a calm, relaxed-mental state. Animal studies suggest it increases brain serotonin and GABA levels, along with perhaps being both a neuroprotective agent and a cognitive enhancing agent.

XXX green tea extract: anecdotal evidence that it may cause liver failure.

XXX On overtraining
Overtraining is an unplanned and prolonged stagnation or lowering of an athleteâ??s sport-specific fitness resulting from overstressing the athlete. Overtraining manifests itself in all functions of the athleteâ??s bodyâ??not just select muscle groups or other organsâ??and most prominent are symptoms of dysfunction of the central nervous system, autonomic nervous system, and endocrine system.

Overtraining is an imbalance, expressed differently in different systems. Looking at the central nervous system, overtraining is a result of an imbalance between stimulating and inhibiting the central nervous system. Looking at the autonomous nervous system, overtraining is a result of an imbalance between activity of the sympathetic and the parasympathetic nervous system. Looking at the endocrine system, overtraining is a result of an imbalance between releases of anabolic and catabolic hormones. Looking at muscle fibers, overtraining is a result of an imbalance between stimulation of slow-twitch (aerobic) fibers and fast-twitch (anaerobic) fibers. An excess of anaerobic efforts overdevelops anaerobic fast-twitch fibers at the expense of aerobic slow-twitch fibers and causes excessive production or poor removal of lactic acid. A too high volume of aerobic endurance training may cause overdevelopment of the mitochondria in the muscle cell at the expense of myofibrils, its contractile elements.

To prevent overtraining, use signs of excellent health to guide the training process. React to the first signs of less than optimal function. Donâ??t wait for symptoms of overtraining. Assuming that all is well if symptoms of overtraining are not present and waiting for those symptoms before correcting the training process is stupid. It means deciding to get way behind the events before reacting. It is like an MD who waits to begin treatment until symptoms of a clinical disease are present. When you see signs of overtraining, it means your control of the training process and your common sense have failed.

Since overtraining is most commonly caused by doing too much, control of the training processâ??so athletes do not do more than what is healthy for themâ?? is the key to preventing overtraining. Rational sports training is about getting optimal results with minimal effort. All Stadion publications apply this concept, to get more with less: Flexibility Express, Gold Medal Mental Workout, Explosive Power and Jumping Ability for All Sports, Acrobatic Tumbling: From Rolls to Handsprings and Somersaults, and others. After all, the motto of my book Science of Sports Training: How to Plan and Control Training for Peak Performance is â??Training is efficient if the highest sports result is achieved with the least expense of time and energy.â?? And in that book you will find all you need to know about overtraining and control of the training process.

to test 1 rep max:

bench press(chest)
skull crusher(triceps), or french press(safety issues)?
wide lateeral pulldown(back)
barbell curl(biceps)
shoulder raises
body weight grip

Why perform the 1 rep max test?
Not only will the 1 rep max test allow you to assess your total strength but it will also allow you to tailor your workouts to your goals.

For example, when training between 70% and 85% of your 1 rep max (1RM) yo can add muscle size. Working at less than 70% of your 1 rep max will allow you to improve your muscle endurance.

Performing the 1 rep max strength test
When performing a 1 rep max strength test you must make sure you warm up properly. Not doing so may increase your chances of causing an injury.

It is also advisible to enlist the help of a friend or a gym goer to help you during this test.

Set 1: Warm up with 10 reps of a light weight. Rest for 60 seconds.

Set 2: Do 3 to 5 reps with a weight which will not allow you to perform a 6th repetition. Rest for 2 minutes.

Set 3: Do 2 to 3 reps with a weight that will not allow you to perform a 4th repetition. Rest for 3 minutes.

Set 4: Add 20% more weight to the bar and try to perform a single rep. You you can manage more than 1 repetition rest for another 3 minutes, load the bar with slightly more weight and try again. Remember, you goal is to perform 1 rep only.

NOTE: All repetitions should be performed under control and without cheating or using the aid of a friend to help you complete a rep. The friend is on hand just in case you can’t manage the weight.

How to improve your 1 rep max
To improve your strength and 1 rep max you need to workout with weights that are challenging. Use a weight that allows you to perform sets of more more than 5 or 6 repetitions. Do 5 sets, rest 2 minutes in between each set.

What exercises allow me to test my 1 rep max?
It is best to test your 1 rep max on big compund exercises like the bench press, deadlift, squat, pull up or bend over row. However, having said that you can perform the 1 rep max test in exercises like bicep curls, close grip bench press and others.

good music and motivational stuff:


The purpose of this report is to make a more uniform assessment of the quality of progress throughout weightlifting time. A few core exercises are being included, that have a virtually limitless range. Due to the risks of performing a 1 rep max, CNS training will be used as a tool to gauge progress. Unless specified, exercises will not include weight of bar(45 lb).

Status: Only protein shake in morning, some insomnia. Lack of caloric intake may affect glycogen storage, and therefore, results. Same with insomnia, it may affect cns performance. Exercises were taken with a min 3 minute rest time. No exercise is being performed beyond a set, so as to not affect the yield of results.
current weight 201
1 set

bench press 4x130

wide lateral pulldown 4x195

barbell shoulder raise 4x45

machine triceps extens 4x175

barbell biceps curl 4x80

observations: felt some discomfort on barbell shoulder raise from large amount of weight. felt fatigue after bench press(cns overload probly).

Current routine 2/3/2. 201 lb, 100g protein. 07-01-2012

Incline barbell
Seated decline chest press(single pec chest press)
Seated row, single back
Seated pulldown, single back

Bicep dumbell curl
Single arm tricep extension
shoulder dumbell press
preacher curl ez bar
skull crusher

Belief that arms should be worked out with upper body. May lead to 3 workouts a week. May lead to eliminating arm workouts altogether. Some weakness in rear rotator cuff. Must concentrate on shoulder stability muscles, biceps, and forearms.
info on isolation exercises, bilding stronger biceps

XXX bcaa’s are supposed to work in endurance and muscle recovery post-workout.

this info was found to give some insite as to why bcaas work so well:
or over fifteen years, I have strongly recommended branch chain amino acids (leucine, isoleucine, and valine) for use while you train. These supplements can increase your lean body mass. I learned this trick a while ago from Drs. Serrano and Di Pasquale. I have used it with athletes who have difficulty increasing their mass.

How does it work? There could be a variety of reasons, namely:

Leucine is an important regulator of protein synthesis through reducing protein degradation in humans. Leucine is also very good at sparing glucose as a fuel.

BCAAs promote protein synthesis in the fat-free body mass.

BCAA consumed during training raise both growth hormone and insulin at the same time, hence the increased anti-catabolism and anabolism.

The BCAAs, unlike the other amino acids, are used as a form of energy by muscle cells.

The study by Carli et al. (1992) showed that supplementing with branched chain amino acids prior to a workout not only prevents a decrease in post-workout testosterone levels, but actually allowed testosterone levels to increase following exercise.

BCAAs administration has an anti-catabolic effect by favoring a better testosterone/cortisol ratio.

BCAAs administration also reduces the exercise induced increase in the muscle concentration of tyrosine and phenylalanine, therefore indicating a decreased net rate of protein degradation during exercise.

There is a serious decrement in post workout soreness when you use BCAA during the training unit.

An Italian study on natural bodybuilders showed that 0.2 g of BCAA per kg of bodyweight 30 minutes before workout and 30 minutes after workouts lead to greater increases in lean body mass and strength in the bench press and squat.

BCAA decrease body fat (especially visceral fat, the fat that accumulates inside the abdomen and results in that beer gut look).

A group of researchers through three different studies demonstrated that BCAA supplementation might also improve exercise-induced declines in some aspects of mental functioning.

Prolonging endurance performance in the heat.

How much BCAA should you take?

I recommend taking 0.44 g per Kg of bodyweight. Take half of this dosage within 30 minutes before training. Take the other half right after training.

For example, if you weigh 90 kilograms (198 lbs), take 40 grams of branch chain amino acids. If you are on a restricted budget, use at least 20 grams. Otherwise, don?t bother. Using this type of dosage, it is not uncommon for some of my clients to gain 9 lbs of lean body mass in just 3 weeks using this protocol.

Some people have recommend taking BCAA during traditional sleeping hours, waking during the night to take some tablets. In this case, the rationale is that a greater anabolic state will be created. That idea is completely worthless. Sleep should not be interrupted no matter what! As soon as you wake up for more than three seconds, you suppress completely the production of melatonin, the restorative, anti-aging hormone.

BCAAs are best used as an �« intra-workout �» workout supplement.

summary of bcaa benefit: Studies also show branched-chain amino acids are important for muscle growth, recuperation and for fighting fatigue. Branched-chain amino acids preserve muscle tissue during high intensity exercise. They can provide as much as 15% of your total energy during extended workouts. By ensuring adequate amount of branched-chain amino acids in your body, both before and after training, will delay fatigue, guards against training-induced muscle breakdown and expedite recovery.

XXXglutamine may not have great effects for a person who is not bb pro.

XXXphenylethylamine: chemical used in the body, generated from 4-5 sec gazed, after attraction. Supposed to promote concentration, relieve depression. Link on expperience below.

XXXphosphotydilserine: Affects secretion of cortisol(just as ashwaganda root). Contributes to countering workout effects. Also helps in workout recovery, must find right dose at rite time.

xxxashwagandha root: anxiolytic, may increase thyroid hormone production, relaxes. Helps relax CNS. Supposed to help with endocrine regulation. Belief that it may produce thyrotoxicosis, for too much ingestion or chronic ingestion of this root. A link that i found that has considerable information that referred to the same thing is listed below:

XXXresveratrol: For aging, prevents breakdown of testosterone, helps remove fat from body bcz of less estrogen.

XXXglycine: Inhibitory like gaba. promotes relaxation

XXXsaw palmetto:inhibits DHT(hormone responsible for hair loss) and prostate enlargement. Conflicting evidence on it being a test booster. A few guidelines below…

Saw Palmetto Extract for Hirsutism

How does it work in women?
One of the most troubling symptoms of women with PCOS is hirsutism (too much hair, in the wrong places). Hirsutism is thought to be mostly due to excessive levels of androgenic hormones. Examples of androgens are testosterone, androstenedione, and DHEA.
Testosterone is the main androgen weÃ?¢??re concerned about. ItÃ?¢??s normal for men to have a lot of testosterone and for women to have some. In both men and women, testosterone is converted into a more potent hormone called DHT (dihydrotestosterone). DHT is the hormone in your skin that stimulates hirsutism, which is male pattern hair growth. If you can reduce DHT, you may be able to reduce hirsutism (hair growing where you don’t want it) or male pattern hair loss (restoring hair where you do want it).
Saw palmetto appears to reduce DHT in three different ways:
�¢?�¢Inhibits DHT production;
�¢?�¢Inhibits the binding of DHT to its cell receptors;
�¢?�¢Promotes the breakdown of DHT.
Testosterone is converted into DHT by an enzyme called 5-alpha-reductase. 5-alpha-reductase is inhibited by saw palmetto, and thus less DHT is produced and hirsutism may be reduced.
Saw palmetto may be helpful in another way. A high level of estrogen may inhibit the elimination of DHT. Some women with PCOS have estrogen levels that are too high. It is reported to have an anti-estrogenic effect, thus helping with the removal of DHT.
There have been many studies of men with testosterone disorders that demonstrate the effectiveness and safety of saw palmetto. There aren�¢??t yet any studies of hirsute PCOS women. However, naturopathic physicians using these herbs for PCOS are seeing consistently favorable results.
Saw palmetto may help with the following PCOS symptoms:
�¢?�¢Hirsutism (too much hair in the wrong places)
�¢?�¢Male pattern baldness or hair loss.

“Thank you so much for selling the Saw Palmetto-Pygeum-Nettle Root extract. I’ve been on 4 medications in the past for PCOS that never had an effect except for making me feel bad. I’ve been losing my hair for the past few years, despite not even being 30 yet, and it was very noticeable at my hair part.
After using the extract for 2 months, my once sparse hair part has visibly improved! There’s also a lot less hair falling out on my hairbrush than there used to be!”

  • Belinda Guerra
    Get High Quality Saw Palmetto from our PCOS Supplements Store

Is It Similar to Anti-Androgenic Drugs?

Two drugs commonly prescribed for PCOS women are spironolactone (Aldactone), and finasteride (Propecia, Proscar).
Spironolactone is a diuretic that blocks two pathways to the production of androgens, or male hormones. One of those pathways is inhibition of 5-alpha-reductase. Spironolactone may cause irregular bleeding in some women, as well as nausea, indigestion or fatigue.
Propecia and Proscar inhibit 5-alpha-reductase and are used mostly for male pattern baldness and men with enlarged prostate glands.
The Journal of the American Medical Association published a review of studies that concluded saw palmetto was as effective as finasteride in the treatment of enlarged prostates.
Two advantages of saw palmetto are:
�¢?�¢(1) it is free of side effects, and
�¢?�¢(2) it is less expensive than the drugs mentioned above.
Saw Palmetto Side Effects and Precautions

No significant side effects have been noted in clinical trials with this herbal extract, except for rare headache or stomach upset if taken on an empty stomach.
Because of possible hormonal activity, it is not recommended for women who are pregnant or breast-feeding.

Drug Interactions

Palmetto berry constituents have alpha-adrenergic blocking activity that may alter the effects of these medications: prazosin, terazosin, doxazosin mesylate, tamsulosin
It may have an additive effect if taken with anti-androgen drugs that reduce the levels of male sex hormones, such as finasteride (Prosca, Propecia) or flutamide (Eulexin).
In theory, it could interfere with birth control pills or hormone replacement therapy in women.
If you’re taking any of these drugs, check with your doctor or naturopathic physician before taking saw palmetto.
Because it may have activity on the body’s response to estrogen, the effects of other agents believed to have estrogen-like properties may be altered. Possible examples include alfalfa, black cohosh, bloodroot, burdock, hops, kudzu, licorice, pomegranate, red clover, soy, thyme, white horehound, and yucca.

How Much Should You Take?

Every women is unique, so the amount and form of saw palmetto you need won’t be the same as for someone else.
As a general guideline, a common dose for men is 320 mg. of extract per day, standardized to at least 85-95% fatty acids with a guaranteed minimum of 0.2-0.4% sterols. (“Standardized” means you get the same amount of active ingredients every time). You may decide to start with a somewhat lower dose.
In men, it can be taken for six weeks before any effect is noticed. If improvement is noted, it is recommended that men take it continuously. Since you’re trying to reduce DHT like the men are, you could do the same.

Vitex and Saw Palmetto Dose

A number of herbal products and nutritional supplements work synergistically to modify your hormonal profile. A few examples include vitex (chasteberry), saw palmetto, and stinging nettles (pygeum). You may wish to combine saw palmetto extract and stinging nettle root for a greater effect. You may also wish to add vitex. As you can imagine, your supplement program can get complicated.
Therefore, we recommend you seek guidance from a naturopathic physician, who would have extensive knowledge of herbs and botanical medicines. Or, consult with Dr. Nancy Dunne, who is a naturopathic physician specializing in the treatment of PCOS.
WARNING: The quality of botanical supplements varies widely. Don’t buy any herbal or botanical product unless it has a “standardized” amount of the active component listed on the label. A “standardized” product has a consistent amount of active ingredients from one bottle to the next. If you buy a product that is not standardized, you have no clue as to what you are actually getting and may be wasting your money.
You can generally obtain the highest quality saw palmetto or vitex products from a licensed naturopathic physician, or from our PCOS Supplements Store.

XXX 1 RM calculator=> with weight lifted at 4 reps= (weight x .033 x reps) + weight

XXX gidelines on taking creatine: How Does The Body Get Creatine?
We eat it in fish and meat. A pound of uncooked beef contains approximately 1-2 grams of creatine. And we can also make it from the amino acids glycine, arginine and methionine. Because dietary sources of creatine are found in animal flesh, some reports indicate that vegetarians have lower creatine stores in their muscle tissue than non-vegetarians.

If you want to supplement with creatine, take 0.3 grams creatine per kilogram bodyweight for 5-7 days (5 grams four times per day for instance) to saturate creatine stores. After this period, take 3-5 grams per day to maintain stores.

XXX alkalinizing the body

red blood cells stick together(fat sys)
zn, mg, manganese, ca, na-, carry e frequency that helps body(neutralizers)
alkalizer: brocoli(hi protein also), (hier sugar+breaks down into more acid)
to balance: h2o ph7, supergreens,(prime ph), green drink…4-5L day supregreens to balance, otherwise 2-3L

XXXhydergine: unknown quantity may enhance piracetam effects. anecdotal evidence.

for reference only. Content has not been checked for accuracy

Quick guide to the most popular nootropic supplements. All can be stacked, or taken alone. Neurostim +C is a good premade stack, though I like to add piracetam to it when I need to concentrate in order to learn (only 4 more months of grad school at night, yay). All of these typically take days to weeks to make a noticeable improvement on concentration and focus, and are best taken in longer periods (2-3 months) followed by down time of one month. As with all supplements, start with the basics, and move on from there.

Piracetam (2-oxo-Pyrrolidine Acetamide) - is a derivative of the neurotransmitter GABA (Gamma Amino Butyric Acid). Chemically related to the amino acid Pyroglutamic Acid (Pyrrolidine Carboxylic acid), which occurs in cerebrospinal fluid and plays an important role in cognitive functioning.

-Biochemical Effects-
-Enhances Brain Metabolism (By increasing Glucose Utilization, Blood & Oxygen Flow){Boosts mental energy & cerebral circulation}
-Increases Cerebral Phospholipids & Cellular Membrane Fluidity (By interacting with the polar head moieties of the phospholipid bilayer) {Supports healthy neuron communication & structure}.
-Supports Cognitive Receptors (By amplifying the density of the Muscarinic Cholinergic {Frontal Cortex, Striatum, & Hippocampus}, NMDA (N-Methyl-D-Aspartate) {Hippocampus}, & AMPA (Alpha-amino-3-hydroxy-5-Methyl-4-isoxazole-Propionic Acid) Cerebral Cortex Receptors {Strengthens neurotransmitter receptors involved in memory and neuroprotection}
-Stimulates the Corpus Callosum, an area of the brain that controls communication between the left and right hemispheres (Increases communication between both hemispheres) {Involved in speech and creative thinking}.

  • Stimulates the Locus Coeruleus, (specialized neurons) {Involved in information processing, attention, cortical/behavioral arousal, learning and memory}
    -Inhibits Platelet Aggregation (By increasing Red-White blood cells & Platelet deformability, inhibiting thromboxane A2 synthetase or antagonism of thromboxane A2, reducing von Willebrand’s factor & fibrinogen levels) {Supports Healthy Blood Flow}.
    -Decreases EEG complexity (Increases cooperatively of brain functional processing) {Positively effects Neuro-Electrical Functioning}.
    -Has a significant antioxidant effect.

Piracetam positively supports healthy cognitive & cardiovascular functioning by a multifaceted means of action.

Approved & used since 1970â??s worldwide (Europe, Asia, and South American) for various health conditions. Recommended by many healthcare professionals and health organizations, such as the Life Extension Foundation, as a Nootropic.
Piracetum is the first step in the use of nootropics, it also stacks nicely with all of the following.

2-6 grams daily.

-When can I feel it?-
Works within an hour to a few days.

Aniracetam - Aniracetam (1-Anisoyl-2-pyrrolidinone) is a fat soluble potent analog of Piracetam.
-Biochemical Effects-
Similar to Piracetam, but due to its fat solubility its effects last longer and is far more potent.

  • Helps increase communication between your left and right sides of the brain, resulting in improved creatively, perception, and more.
  • Has an more potent AMPA receptor enhancing effect than Piracetam, resulting in better focus and concentration.
  • Been reported to be best â??cetam for anti-anxiety effects

750-1,500 mg daily with meals.

-When can I feel it?-
Works within an hour to a few days.

Oxiracetam - (4-hydroxy-2-oxo-1-pyrrolidinacetamide) is a potent fast acting water soluble analog of Piracetam. Works faster than all other racetams.

-Biochemical Effects-
Similar to Piracetam, but much stronger than Aniracetam and far faster acting. The preferred premium Nootropic for the elite smart drug user.

  • Supports multiple aspects of Cognition
  • Boosts Brain ATP levels (Mental Energy)
  • Increase Choline Acetylcholinetranferase the neuro-enzyme that creates Acetylcholine (in the cerebral cortex, hippocampus and striatum) {Memory Support}

800-1,600 mg daily.

-When can I feel it?-
Works within an hour to a few days.

(N-{2-(diisopropylamino)ethyl}-2-oxo-1-pyrrolidine-acetamide) is a fat soluble potent analog of Piracetam, the most potent Racetam compound being about 15 times stronger than Piracetam.

100-300mg daily

Sporadic due to customs issues.

L-Huperzine - A is a natural plant alkaloid (extracted from Huperzia serrata), which quickly and potently boosts memory, learning, and concentration. Used worldwide for decades in adults and high school students. Is considered the most potent short term memory enhancer available.

-Biochemical Effects-

  • Potently raises Acetylcholine (main memory neurotransmitter) by inhibiting its breakdown from Acetylcholinesterase.
  • Strengthens the Brain’s NMDA receptors (Enhances Focus, Learning, and Brain Functioning)

Take 200-400 mcg daily for best results with meals.

-When can I feel it?-
Works within an hour to a few days.

Alpha GPC (Alpha L-GlycerylPhosphorylCholine), also known as choline alfoscerate, is an unique NeuroActive form of choline that rapidly penetrates the blood brain barrier, naturally found in small amounts in milk and soybeans.

-Biochemical Effects-

  • A precursor for the neurotransmitter AcetylCholine [Supports Memory].
  • A precursor for PhosphatidylCholine [Supports Brain Structure]

300-2000 mg daily.

-When can I feel it?-
Works within a few days.

Vinpocetine (Ethyl Apovincamine) is a derivative of vincamine (a phytonootropic from periwinkle). While less potent as a mental stimulant than vincamine, Vinpocetine is the preferred nootropic for Enhancing blood flow to the Brain, Eyes, and Ears. Its effects on Cerebral Blood Flow far exceeds all other nootropics.

-Biochemical Effects-
-Enhances Brain Metabolism (By increasing Glucose Utilization, Blood & Oxygen Flow) (Boosts mental energy & cerebral circulation)

  • Stimulates the Locus Coeruleus, (specialized neurons) (Involved in information processing, attention, cortical/behavioral arousal, learning and memory)
    -Inhibits Platelet Aggregation (Reduces abnormal blood clots).
    -Has a significant antioxidant effect.

20-40 mg daily with meals.

Theanine (gamma-ethylamino-L-glutamic acid) is an unique amino acid found in trace amounts in green tea. It converts in the brain into GABA, the neurochemical involved in inhibiting over active mental activities, such as stress, anxiety, worrying, and nervousness. Unlike herbs theanine protects & enhances Cognition, without causing sleepy or drowsiness.

-Biochemical Effects-

  • Instant relaxation due to its potent effects on raising GABA
  • Unlike the supplement GABA it passes through the blood brain barrier readily and has superior GABA raising effects.
  • Has been studied compared to Paxil.

In Japan it is used in soft drinks much like caffeine is added in the US, but to relax rather than stimulate the mind.

200-1000mg daily.

-When can I feel it?-
Works within a few hours.

Acetyl-L-Carnitine (2-Acetoxy-3-(trimethylaminium)butanoic acid) is an amino acid-like compound related to Choline found in high levels in brain cells.

-Biochemical Effects-

  • Increases Acetylation of Coenzyme A (a precursor to Acetylcholine) [Memory Enhancer]
  • Enhances transport of fatty acids into the mitochondria [Increased Cellular Energy Levels]

500-3000mg daily

Choline supplements should be taken during the administration of all nootropics. Lecithin (caps and granules) is a cheap choline source. Lecithin should be taken in doses of 5-8 grams daily to support the nootropics. Alpha GPC (listed above) is another source for choline. It is more effective / more expensive, but only requires dosing in the 1-3 gram range to support choline levels in the brain.


Simple Stack :
1-2 grams piracetam every 8 hours with 5 grams lecithin daily.

Study Stack - Simple :
1-2 grams piracetam every 8 hours / 5 grams lecithin / 10mg Vinpocetine every 8 hours

Advanced Stack :
2 grams piracetam every 8 hours
500 mg aniracetam every 8 hours
1 gram Alpha GPC every 8 hours

Study Stack - advanced :
1.5 grams piracetam every 8 hours
500 mg aniracetam every 8 hours
1.5 grams Alpha GPC every 8 hours
15 mg Vinpocetine every 8 hours
150 mcg Huperzine every 8 hours

Anxiety / Concentration Stack :
500 mg aniracetam every 8 hours
200 mg theanine every 8 hours (plan for one dose prior to a speech or presentation)

After all test are done stack :
500mg Theanine
1.5 grams Phenibut (do not study on phenibut)
5 grams lecithin

Slight sharp pain on rear rotator cuff, on rite. Must address shoulder weakness.


A few core exercises are being included, that have a virtually limitless range. Due to the risks of performing a 1 rep max, CNS training will be used as a tool to gauge progress. Unless specified, exercises will not include weight of bar(45 lb).

Status: Only protein shake in morning, some insomnia. Some insomnia may affect cns performance. Exercises were taken with a min 3 minute rest time. No exercise is being performed beyond a set, so as to not affect the yield of results. A targeted projection was included, which is 1.1 the weight of previous workout(in other words, a targeted 10% increase on each exercise). Previous workout info has also been included.
current weight 201
1 set

bench press 4x140 n/a 10%
wide lateral pulldown 4x220 (last rep drop down weight)
barbell shoulder raise 4x50 (left shoulder pain, closest I got to injuring shoulder. Discomfort began at 2nd or 3rd rep)
machine triceps extens 4x190 (bad form in last rep)
barbell biceps curl 4x90 (bad form in last rep)

previous workout::
bench press 4x130
wide lateral pulldown 4x195
barbell shoulder raise 4x45
machine triceps extens 4x175
barbell biceps curl 4x80

observations: Using 10% as a bench mark seems like the right way to go. To summarize, a rule of thumb in gaining is 7.5-15 lbs on average. I prefer to remain on the safer side due to lack of supplements and in order to prevent injuries. Recall that this progess report comes about 1.5 months later from the previous report, following 1 week of sedentarism, may lead to negative impact.

Current routine 2/3/2. 201 lb, 100g protein. 08-16-2012

Incline dumbell
Decline dumbell/dips
bench press
peck flyes

overhand grip pulley
wide grip bent over bbell
narrow lat pulldown

(previous belief: Belief that arms should be worked out with upper body. May lead to 3 workouts a week. May lead to eliminating arm workouts altogether. Some weakness in rear rotator cuff. Must concentrate on shoulder stability muscles, biceps, and forearms.)
Following previous belief. It seems like my arms may have weakened more than I wanted with this new workout, but I also feel I went overboard as my chest is also sore. My right forearm is aching and had an ache throughout the second half of the workout. I also feel that insomnia may have played a role in the weakening of my body.
I will perform a week of arms strengthening in order to address forearm and shoulder issues.

Small right shoulder issuse. I have some pain on the rear rotator cuff while I do dumbell press. It seems like I need to strengthen the front rotator cuff, or determine a way of not taxing the rear rotator cuff that much when I workout the upper back.