T Nation

Whup's Bidness

MON 04-12

I was going to do kegels and love handles, but decided to put it off till later in the week

Pendalay rows
95 x8
185 x8
195 x8
205 x8
175 x8

BB Flat bench
95 x15
135 x15
185 x15

Rope chins 2x6
SS
Inverted rows (feet elevated, always) 2x6 - very slow negatives

Extra-wide neutral grip chins x6
SS
Inverted rows x6

BB shrugs w/ straps
365 x15
455 x12

Circuit: 3x10
seated calves
Seated tibia
standing calves

Shorter than usual rest periods. In and out under an hour, with a crazy pump and starving. We decided to visit the pub for bangers and mash; a delicious PWO meal

First log:

[quote]whup wrote:
Shorter than usual rest periods. In and out under an hour, with a crazy pump and starving. We decided to visit the pub for bangers and mash; a delicious PWO meal [/quote]

We? Is she hot?

[quote]grettiron wrote:

[quote]whup wrote:
Shorter than usual rest periods. In and out under an hour, with a crazy pump and starving. We decided to visit the pub for bangers and mash; a delicious PWO meal [/quote]

We? Is she hot?
[/quote]

I wish, but I imagined the whole thing. Just another daydream

Interesting article on sleep: marksdailyapple.com

Inadequate sleep means excess secretion of cortisol, the stress hormone, and that leads to insulin resistance, belly fat accumulation, and systemic inflammation. If you’re working out hard every day on top of the poor sleep, your cortisol problem is compounded. Eating and exercising Primaly can mitigate a whole lot of problems, but it can’t solve them all. In the end, lack of sleep will always catch up to you. Maintaining a stable, Primal circadian rhythm allows a stable sleep schedule, which in turn promotes a strong immune system, steady energy levels, productive workouts, and a lower risk of degenerative diseases. It’s in everyone’s best interest to get adequate sleep whenever possible.

Why aren’t we sleeping enough? We want to sleep. Everyone enjoys a good night’s rest, so what is preventing us from achieving it on a regular basis? As I mentioned earlier, work and stress affect our sleep. For the most part, if we’re at the office, we’re awake. And if we’re stressing out over work related issues, we aren’t sleeping. But there’s got to be another reason. Our exposure to light is all mixed up. That much is obvious. We don’t get enough during the day, and we get too much at night. It’s probably a bit more complicated than that, but it basically boils down to misaligned light exposure. The problem with messed up exposure is that it resets the cycle. It throws your rhythm off. You get too little blue light during the day, and it affects the rest of your day; too much at night, and you restart your cycle. If your body thinks its night during the day, or day during the night, things will get a bit strange.

Luckily for us, blue light comes naturally and plentifully - on a clear day, just look up at the sky. Unfortunately, traditional office lighting is basic white in hue; if you find yourself dozing off during work hours, consider lobbying management to install blue-enriched white lighting. If they balk or refuse outright, point them toward a 2008 University of Surrey study in which office workers exposed to blue-enriched lighting were more productive, more alert, and less sleepy than office workers exposed to traditional white office lighting. Moreover, we’re often up too early and on the road or on the train, meaning we miss out on regular morning exposure to blue light. In one study, kids wore special glasses that filtered out morning blue light. After just five days of this, average sleep onset was delayed by thirty minutes - imagine the effect of entire years of poor morning exposure to blue light!

In my previous post, I mentioned a few strategies for avoiding excess blue light at night, when our bodies are supposed to be getting sleepy:

Limit electronics usage.
Cover up alarms and clocks that emit blue light.
Use candlelight.
Sleep in pitch black.
Use F.lux.
Wear orange safety glasses (like the kids in the study did).

To get blue light during the day:

Get outside, especially in the morning and afternoon.
Ask your boss about installing blue lights in the office.
If you can’t get natural blue light, install a cheap blue light bulb.

As to how much blue light to get (or avoid), I don’t think anyone knows for sure. It’s not an exact science. If you feel groggy, try exposing yourself to blue light - go outside for a walk or switch on the blue bulb lamp. Just use your intuition and make sure to get some blue light during the day and very little at night.

Flat DB bench
35 x15
50 x8
85 x8
110 x12 = new record

HS iso-lat decline
Drop set
4 plates x8
3 plates x8
2 plates x8
1 plate x 10

Close grip floor press - hands on smooth - paused
135 x8
145 x8
155 x8

Cable flys - high to low & low to high
4x10

Body masters seated curl
70 x8
80 2x8

1 arm concentration
30 2x10

Foam roll
Stretch

Meal 1
2 scoops cytogainer
1 scoop protein blend
1 kiwi and banana

2
4 omega 3 eggs
handful of sunflower seeds and wallnuts

Pre WO
1 serving extend
1 serving dirty

Peri
2 servings extend
5g creatine

Post
1 scoop protein blend in 8oz milk
2 handfuls of walnuts

Other Supps I take:
fish oil
stinging nettle
joint blend
anti-E
zinc

[quote]whup wrote:
Other Supps I take:
fish oil
stinging nettle
joint blend
anti-E
zinc[/quote]

Anti-E i.e. trib? Worth it? How about stinging nettle?

ROFL at your last comment about imagining the whole thing. Fuck that was funny.

Woo new log!

Good time for updates on goals, etc?

[quote]grettiron wrote:

[quote]whup wrote:
Other Supps I take:
fish oil
stinging nettle
joint blend
anti-E
zinc[/quote]

Anti-E i.e. trib? Worth it? How about stinging nettle?

ROFL at your last comment about imagining the whole thing. Fuck that was funny.[/quote]

They work great for me. I do use trib, but not currently taking it. Here’s some proof:

  1. Non-free, or bound testosterone is actually chemically bonded to a protein called Sex Hormone-Binding Globulin, or SHBG for short. Once testosterone is bound it is no longer bioavailable.

Stinging Nettle. Another way to lower SHBG is through an herb called Stinging Nettle. Stringing Nettle is widely prescribed in Europe for BPH ( Benign Prostate Hypertrophy). Several studies have documented Stinging Nettle’s SHBG-lowering powers [2] and, so far, Stinging Nettle has an excellent safety profile. However, its side effect profile is worth mentioning: Stinging Nettle also blocks the action of the enzyme that converts testosterone to DHT. This seems good since DHT is associated with things like hair loss and prostate problems.

  1. A zinc deficiency is associated with decreased testosterone production.

  2. I take novadex for the anti-e and the shit works great for me. It has actually cleared up some gyno I had in the past from not using PH’s correctly.

Estrogen: Side Effects
A. Decrease testosterone production.

B. Displaces testosterone in androgen receptors throughout the body.

C. Perhaps worst of all, high estrogen levels causes your body to make fewer and fewer androgen receptors.

D. It increases SHBG.

[quote]Gmoore17 wrote:
Woo new log!

Good time for updates on goals, etc?[/quote]

Good idea! I’ll have to think on that and get back with ya on the goals, because, same as usual I’m just trying to get stronger and bigger so I can pull more chicks like you and grettiron.

[quote]whup wrote:

[quote]Gmoore17 wrote:
Woo new log!

Good time for updates on goals, etc?[/quote]

Good idea! I’ll have to think on that and get back with ya on the goals, because, same as usual I’m just trying to get stronger and bigger so I can pull more chicks like you and grettiron.
[/quote]

Dude you don’t wanna pull chicks like me… that’s setting yourself up for quite a dry spell. You wanna pull Canadian chicks like gmoore.

[quote]grettiron wrote:

[quote]whup wrote:

[quote]Gmoore17 wrote:
Woo new log!

Good time for updates on goals, etc?[/quote]

Good idea! I’ll have to think on that and get back with ya on the goals, because, same as usual I’m just trying to get stronger and bigger so I can pull more chicks like you and grettiron.
[/quote]

Dude you don’t wanna pull chicks like me… that’s setting yourself up for quite a dry spell. You wanna pull Canadian chicks like gmoore. [/quote]

LOL can’t we just agree we all wanna pull more chicks

Wed

Conditioning:
Got the idea from Alpha’s log. It looked easy on paper, but found out I was wrong pretty fast

Burpees/pull-ups combo 4x8
SS
DB swings 50 4x8

ArcTrainer
20 min

[quote]Gmoore17 wrote:

[quote]grettiron wrote:

[quote]whup wrote:

[quote]Gmoore17 wrote:
Woo new log!

Good time for updates on goals, etc?[/quote]

Good idea! I’ll have to think on that and get back with ya on the goals, because, same as usual I’m just trying to get stronger and bigger so I can pull more chicks like you and grettiron.
[/quote]

Dude you don’t wanna pull chicks like me… that’s setting yourself up for quite a dry spell. You wanna pull Canadian chicks like gmoore. [/quote]

LOL can’t we just agree we all wanna pull more chicks
[/quote]

Agreed!

MON
Foam roll

Box SQ
135x8
225x8
315x8
365x8
Drop set
315x6
225x6
135x8

Abs, Calves, tibia
Stretch

THUR
Foam roll

DB flat bench
50x10
65x5
85x5
110x5
120x5

Stand BB OHP
95x5
135x5
145x5
165x5

Behind the neck push press
185 2x5

Pendalay rows
135x8
185x5
205 2x5

Face pulls
SS
Rear latrl

BM tri ext x8
130
140
150

Stretch out

SAT
10 min step mill

Burpees/pull-ups combo 2x10 3x8
SS
DB swings 50 4x10

Step mill
10 min

SUN
12 hill sprints

MON
ArcTrainer 6 min
Mobility work

Box SQ
135x8
225x8
315x8
365 3x5
225x15

Abs, Calves, tibia

Step mill 10 min
Stretch
Foam roll

WED
Conditioning:
ArcTrainer 10 min

Burpees/pull-ups combo x12 x10 2x8
SS
DB swings 50 same reps

Step mill 3 min = Damn! I was planning on doing 10min, but I was freakin spent. Sweat was just pouring off me from the circuit

WED
Pressin’:
Foam roll, diesel shoulder stuff

Flat BB bench
95 x8
135 x8
185 x5
225 x5
245 x3
265 x3
285 x3
185x15

Standing OHP
95 x5
135 x5
155 x3
175 x3
185 x3
105 x20

Face pull - Stack x12, stack 25 2x10
SS
Rear lateral body masters - 120 3x10

Tri Ext body masters - 180 2x8

Diesel stuff, stretch

My new plan is to alternate lifting and conditioning days and I’m liking it so far. Body weight is holding steady at 200-205

No one ever gives me advice at the gym unless I know them. So some tool about 5’6" skinny fat 40 something with shorts on and socks pulled up pert-near to his knees came over to the rack when I was warming up w/ 95 for OHP, and tells me mid set, right up in my shit “the right bar to use for that is the triangle looking one over there in the corner.” I took a deep breath so I didn’t fuckin sock em and then turned around. I said “are you talking about the trap bar?” Him “I don’t know what its called.” I said “its a trap bar and its used for deadlifts, you stand in the middle of it, that’s why its shaped that way and its not meant for OHP.” He said “oh” and walked away.

My sis was liftin w/ me too, so I don’t know if this ass clown was just trying to show off or really thought he knew what he was talking about. I’ve read funny stories on this site of this happening to other people, but never thought I’d lose my advice-retard-virginity at my gym. Oh well, still had a good session.

Was she benching and pressing too? That’s pretty excellent.

Oh, and to hell with unsolicited-advice-weak-man.

[quote]grettiron wrote:
Was she benching and pressing too? That’s pretty excellent.

Oh, and to hell with unsolicited-advice-weak-man.[/quote]

She was! She got 75x5 on bench and 65x3 on OHP. Shes also been doing tabata db swings

FRI

Step mill 10min
foam roll
diesel crew shoulder warm up

Pendalay rows
95x8
135x8
185x3
205x3
225 3x3
235x3
245x3
135x15

BB shrugs w straps
315x15
405x15
455x15

HS iso-lat pull down
2 plates x8
" " & a 25 2x8
" " & a 35 x8
3 plates x6

Calves seated & standing & tibia

BM curl machine
70 3x8

Didn’t have the energy for deads, so just did everything else.
On a funny note. I was told by a buddy there’s a porn star chick that trains at our gym. Saw her a few days ago…not bad looking