a_welch503 WORKOUT JOURNAL - Page 117

**.V.** · 28-Mar-06, 03:57 PM

Back
CDL.....255x7x5
P/U......25x7x5

Nutrition
The usual plus 40g of extra protein. Added my creatine and glutamine back to my postworkout shake today - I've been off of these for over a week now. No dextrose to help move the creatine, but people originally just added it to protein and it still worked. Foods were eggs, liver, steak, chicken, squash, zucchini, green beans, carrots, onions, and red peppers. No salad today - The rabbit has enjoyed lots of extra lettuce today - two heads bought yesterday, brown on the inside.

Cardio - cancelled. Back too tight. Deadlifts made it feel better for several hours, but now it's tight again. Dammit.

Comments
OK, now I understand why this 7 set thing is done as one lift/day. After my deadlifts I was totally wiped out. Had to take a 30 minute break and have an extra protein shake to get my pullups in. This is actually not that much different from the max ot workout though where I was usually doing 3 sets of 2 exercises = 6 sets/muscle. Now I'm just basically doing 1 extra set/muscle - with less lifts. It's been a long time since I've done pullups with weight added. I thought that with all the bodyweight pullups I've been doing they wouldn't be that hard. I thought wrong. I carried 50lb out to where I do pullups at and ended up only using 25 of them. Even with the 35lb I couldn't get really clean form. I think 2x10 BW(195) for warmup was too much. Next week, I'll use the lat tower and do 115x10, 125x8, BWx3 for my warmup first. While cutting, I'll have to weigh every week before pullup day to make sure the weight is right since hopefully i'll be losing a bit of weight each week.

**.V.** · 29-Mar-06, 02:32 PM

03-29-2006

Chest
Flat Bench.....175x3x5, 165x3x5, 155x1x5
Looks like I picked too heavy of a weight to start out with.
Decided to do a 185 single so muscle memory wouldn't remember a light weight - not the best idea I ever had. Took me a few minutes to get out from under that one.

Abs
Kneeling Cable Crunch.....115x7x5
wow, the extra sets on this one made even this light weight tough - especially trying to keep good form. The worry about the cable breaking again took some of the fun out of it. But it held - it better, it's brand new.

Cardio - supposed to run today but I'm giving my back a couple more days to loosen up some more.

Nutrition
By the end of the day it will be
4 whole food meals
4 shakes
M1.....liver/eggs
M2.....preworkout shake
M3.....Postworkout shake
M4.....chicken breast/green veggies
M5.....shake
M6.....shake
M7.....chicken breast/green veggies
M8.....beef steak/green veggies
Supps: creatine/glutamine in post w/o shake, EFA capsules, Glucosamine

Cal-2256, P-294g (53%), F-104g (42%), C-31g (5%)

**maverick** · 29-Mar-06, 02:50 PM

Are you a big fan of creatine? I took it for a while and had no significant difference in performance. What about the glutamine? I don't notice a difference from supplementing with that either. In fact, when my current stash is empty, I'm not buying it anymore. I figure if it is good for me, I get 4+ grams of it per scoop with the gold standard ON whey, and I'm taking like 6 scoops a day on weigh training days.

**.V.** · 29-Mar-06, 03:12 PM

Creatine - with enough water consumption - yes it helps me be stronger. I notice a difference when I go off of it for a week or two. Right now, with my cutting diet and all the water loss that goes with that - I definitely need it to help me keep more water so I just lose fat. It also is not as effective when taken with protein instead of taken with dextrose followed by protein 10-15 minutes later. Still helps though. I do know a couple of guys who don't notice a difference with it unless they take 15-20g/day instead of 5-10. Different bodies, different response.

Glutamine - no real difference except for I have DOMS two days later instead of the next day.

**rangers97** · 29-Mar-06, 03:13 PM

Quote:

Originally Posted by maverick

Are you a big fan of creatine? I took it for a while and had no significant difference in performance. What about the glutamine? I don't notice a difference from supplementing with that either. In fact, when my current stash is empty, I'm not buying it anymore. I figure if it is good for me, I get 4+ grams of it per scoop with the gold standard ON whey, and I'm taking like 6 scoops a day on weigh training days.

I have that ON whey too, and I have to wonder about the 4g glutamine in each scoop....think about it...you can buy the 5 pound tub for like $28 and you get like 70 something scoops out of that. Look how much glutamine by itself costs. I think I paid like $50 for AST glutamine, the 1000g container, so it has I believe 125 or so servings of 5g. So with the ON whey, you get basically the same serving size of glutamine, plus 24g of protein.

I also have Syntrax Nectar whey protein, and on their bottle, they give a breakdown of certain amino acids but it is PER 100g of protein, and each scoop is 23 g. So in theirs, you get 8.something grams of glutamine per 100g of protein, so it's about 8g glutamine for every 4 scoops, so 2g a scoop. This protein is more expensive than the ON whey, so it seems fishy to me that they would have double the glutamine for half the price.

But back to your original question, I will probably NOT buy any more glutamine when mine runs out, since I don't notice anything really either, however, it may be one of those things that are subtle and you might notice when you stop using it....it's for recovery right? See if your recovery is still on par with what it is now when you stop using it, then you will know for sure...

**maverick** · 29-Mar-06, 03:25 PM

Quote:

Originally Posted by rangers97

I also have Syntrax Nectar whey protein, and on their bottle, they give a breakdown of certain amino acids but it is PER 100g of protein, and each scoop is 23 g. So in theirs, you get 8.something grams of glutamine per 100g of protein, so it's about 8g glutamine for every 4 scoops, so 2g a scoop. This protein is more expensive than the ON whey, so it seems fishy to me that they would have double the glutamine for half the price.

Sounds like you are paying more for less.

**rangers97** · 29-Mar-06, 03:47 PM

Quote:

Originally Posted by maverick

Sounds like you are paying more for less.

it's a higher quality I believe....

**maverick** · 29-Mar-06, 03:58 PM

Isn't Syntrax Nectar an isolate, hence making that the price pusher and not its amino acid profile. I think you are paying extra money for the isolate and getting shafted on the amino profile. I guess it just depends what you place more value on, having no carbs and not fat (though ON only has 1g of fat and I think 3g of carbs) or having a better amino acid profile.

**MostMuscle** · 29-Mar-06, 06:15 PM

Quote:

Originally Posted by a_welch503

Comments
OK, now I understand why this 7 set thing is done as one lift/day. After my deadlifts I was totally wiped out.

Told ya

:

**.V.** · 29-Mar-06, 06:26 PM

Quote:

Originally Posted by MostMuscle

Told ya

:

You certainly did. No question about it...this is some hard stuff.

From the way my shoulders feel today - I'm not looking forward to my back tomorrow. The deadlifts did help with the low back pain from being stupid a few days ago - they replaced it with a whole new pain - the good kind though.

**rangers97** · 29-Mar-06, 07:56 PM

Quote:

Originally Posted by maverick

Isn't Syntrax Nectar an isolate, hence making that the price pusher and not its amino acid profile. I think you are paying extra money for the isolate and getting shafted on the amino profile. I guess it just depends what you place more value on, having no carbs and not fat (though ON only has 1g of fat and I think 3g of carbs) or having a better amino acid profile.

it tastes too good to give up...especially the Lemon Tea flavor....iced tea flavored protein! You can't beat it

:

**maverick** · 29-Mar-06, 10:20 PM

I hear ya. The elitists say alot that taste shouldn't be a factor when selecting your whey. But if you gotta have this stuff everyday and you ain't competing, you gotta enjoy it.

**.V.** · 30-Mar-06, 01:26 PM

03-30-2006

Ouch. Day off and glad of it. The two days later DOMS have arrived. As predicted, my lats feel like I just finished 12 rounds with Mike Tyson - back all beat up because he was pounding it while I ran from him. Chest and abs already getting sore today, a day early. Tomorrow, it's gonna suck to be me.

**maverick** · 30-Mar-06, 02:22 PM

Ah DOMS, the red badge of courage among the fitness-minded. Wear them proudly!

**.V.** · 30-Mar-06, 06:00 PM

Quote:

Originally Posted by maverick

Ah DOMS, the red badge of courage among the fitness-minded. Wear them proudly!

Hah, like the guy I used to laugh at in the gym - you know the kind with their arms stuck out like they are holding tennis balls under the armpits and the shoulders squared way back...while thinking, "He's to small to be strutting like that". Now I know the truth - he was just sore and couldn't move from that position.