Friday, October 31, 2014

My new 3-day training split starting November 3, 2014

Here’s my new training split. Tuesday and Wednesday will be the long avoided cardio workouts.

Monday – Chest and Triceps
Chest Flyes 5x20
Bench Press 5x5
Incline Bench Press 5x10
Pressdowns 3x20
Overhead Extensions 2x20

Wednesday – Back and Biceps
Cable Rows 3x20
Lat Pulldowns 3x10
HS Low Rows 2x10
HS Pulldowns 2x10
Bent-Over Rows 2x10
Preacher Curls 3x20

Friday – Legs and Shoulders
Leg Press 3x20
Leg Extension 3x20
Leg Curls 4x10
Face Pulls 4x10
Cable Lateral Raises 1x35
Overhead Press 2x20
Shrugs 3x10

Thursday, October 23, 2014

If I could produce my own non-stimulant pre-workout.

Citrulline                        6 grams

Hydrolyzed Protein      6 grams

Leucine                          4 grams

Creatine                         4 grams

Taurine                          1 gram

Glycerol                         1 gram

High Nitrate Betaine   1 gram

Tuesday, October 21, 2014

Peri-workout supplementation


HydroMax                     1 scoop

Caffeine                      200 – 300 mg

Creatine                      5 grams

Carnitine                     1 – 3 grams

Choline                       1,000 mg

Amino Acids              5 – 10 grams

Ribose                         2 – 5 grams


Protein                        30 – 50 grams

Creatine                      5 grams

Betaine                        3 grams

Thursday, October 9, 2014

The Rock vs Arnold vs Rich Piana - Armed and Dangerous Arms

Wednesday, October 8, 2014

Maximize Your Muscle Building and Recovery with Cellucor Alpha Amino

Kick-start your recovery and muscle building with Cellucor's new Alpha Amino. I tried three flavors including Icey Blue Razz, Lemon Lime and Watermelon. My favorite turned out to be Lemon Lime although all were very good. Some amino acid drinks have a strong aftertaste. This was not the case with Alpha Amino.

As far as the blend, you know I am a huge believer in BCAAs and Cellucor has provided the right amount along with essential amino acids (EAA) to complete the formula. Think of it this way. BCAA's start the engine and EAA's fuel the muscle repair.

Additionally, I typically experience muscle cramps after leg days and Cellucor provides a remedy in the form of coconut water and chia seed powder.

All in all I rank this a one of the best amino acid products produced this year.

Cellucor Alpha Amino Contains:

5,000 mg
Leucine - the king of protein synthesis kicks off muscle building via mTor pathway.
Isoleucine - prevents muscle protein deterioration during exercise.
Valine - fuel for muscle building reactions and used in muscle protein synthesis.

2,500 mg
Glutamine - recovery and anti-catabolic.
Alanine - converted by the liver to glucose during strenuous exercise.
Arginine - nitric oxide production and protein synthesis.
Citrulline - nitric oxide production and reduces lactic acid and ammonia.
Tyrosine -converted into dopamine and norepinephrine resulting in increased energy and focus.
Histidine - converts to histamine, a powerful blood vessel dilator.
Lysine - precursor for L-Citrulline and L-Carnitine and is crucial for the formation of collagen.
Phenylalanine - raises insulin secretion which can help with muscle growth following workouts.
Threonine - supports cardiovascular, liver, central nervous, and immune system.
Methionine - Creatine precursor and supports joint heal.

Hydration Blend
Taurine - pulls fluid in the muscle expanding the tissue creating greater potential for growth.

Label Information
Serving Size: 1 scoop (12.2g)
Servings Per Container:30
Amount Per Serving % DV **
Total Carbohydrate0 g0%
Sugar0 mg0%
Calcium19 mg2%
Magnesium (as Dimagnesium Phosphate)12 mg3%
Phosphorous (As Dipotassium Phosphate, Disodium Phosphate, Dimagnesium Phosphate)60 mg6%
Potassium (as Dipotassium Phosphate)70 mg2%
Sodium (as Disodium Phosphate)30 mg1%

Alpha-BCAA™ Matrix5,000mg
3x Leucine™ (Instantized L-Leucine, Leucine Nitrate, Leucine Peptides), Micronized L-Isoleucine, Micronized L-Valine
Alpha-Amino Complex2,500mg
Micronized Glutamine, Micronized Alanine, Micronized L-Citrulline, Micronized L-Arginine, Micronized L-Threonine, Micronized L-Lysine, Micronized L-Phenylalanine, Micronized L-Tyrosine, Micronized Histidine, Micronized L-Methionine
Alpha-Hydration Formula2,500mg
Micronized Taurine, Raw Coconut Water (Cocos nucifera) Powder, Dipotassium Phosphate, Disodium Phosphate, Dimagnesium Phosphate, Chia (Salvia hispanica L.) Seed Extract
** Percent Daily Values (% DV) are based on a 2,000 calorie diet.
† Daily Value not established.
Other Ingredients:
Malic Acid, Natural & Artificial Flavors, Calcium Silicate, Silicon Dioxide, Sucralose, Acesulfame Potassium, Sunflower Lecithin, FD&C Red Lake #40.
Allergen Warning: Manufactured on equipment which processes products containing milk, soybeans, wheat, shellfish, fish oil, tree nuts, and peanut flavor.

List of Prohormones being banned by The Designer Steroid Control Act of 2014 (H.R. 4771)

The Designer Steroid Control Act of 2014 (H.R. 4771) just passed the U.S. House of Representatives and now will have to pass in the Senate before being signed into law by the President. The below compounds are included in this bill.

The 25 compounds to be added are:

5α-Androstan-3,6,17-trione is 6-oxo

6-bromo-androstan-3,17-dione is 6-bromo

6-bromo-androsta-1,4-diene-3,17-dione is 6-bromo

4-chloro-17α-methyl-androsta-1,4-diene-3,17β-diol is Halodrol

4-chloro-17α-methyl-androst-4-ene-3β,17β-diol is P-Mag or Promagnon

4-chloro-17α-methyl-17β-hydroxy-androst-4-en-3-one is Clostebol

4-chloro-17α-methyl-17β-hydroxy-androst-4-ene-3,11-dione is Oxyguno

4-chloro-17α-methyl-androsta-1,4-diene-3,17β-diol is Halodrol

2α,17α-dimethyl-17β-hydroxy-5α-androstan-3-one is Superdrol

2α,17α-dimethyl-17β-hydroxy-5β-androstan-3-one is Superdrol

2α,3α-epithio-17α-methyl-5α-androstan-17β-ol is Epistane

[3,2-c]-furazan-5α-androstan-17β-ol is Furuza

3β-hydroxy-estra-4,9,11-trien-17-one is Trenbolone

17α-methyl-androst-2-ene-3,17β-diol is unknown

17α-methyl-androsta-1,4-diene-3,17β-diol is M1,4ADD

Estra-4,9,11-triene-3,17-dione is Trendione

18a-Homo-3-hydroxy-estra-2,5(10)-dien-17-one is LMG

6α-Methyl-androst-4-ene-3,17-dione is unknown

17α-Methyl-androstan-3-hydroxyimine-17β-ol is D-Plex

17α-Methyl-5α-androstan-17β-ol is Mestanolone or Protobol

17β-Hydroxy-androstano[2,3-d]isoxazole is unknown

17β-Hydroxy-androstano[3,2-c]isoxazole is unknown

4-Hydroxy-androst-4-ene-3,17-dione is Formestane

[3,2-c]pyrazole-5α-androstan-17β-ol - unknown

[3,2-c]pyrazole-androst-4-en-17β-ol - unknown

[3,2-c]pyrazole-5α-androstan-17β-ol - unknown

Unknown = I couldn't find in my searches. I sure someone knows what they are.

Friday, October 3, 2014

Leucine is King (Part 9): Your mTor activating leucine requirement by bodyweight

Bodyweight Bodyweight Leucine
(lbs) (kg) (mg)
90 40.8 2.0
100 45.4 2.3
120 54.4 2.7
140 63.5 3.2
160 72.6 3.6
180 81.6 4.1
200 90.7 4.5
220 99.8 5.0
240 108.9 5.4
260 117.9 5.9
300 136.1 6.8


7.12 g leucine daily stops muscle loss in elderly 06.06.2016
Leucine stimulates muscle growth without training 17.11.2015
Leucine: a myostatin inhibitor available from your supplements supplier 01.12.2014
Vitamin D3 boosts anabolic effect of leucine19.09.2013
Leucine supplement helps casein build muscles 14.09.2013
Maybe it's possible to stack leucine with HMB24.08.2013
Resveratrol-leucine combo boosts fat burning13.03.2013
Added leucine makes wheat protein as anabolic as whey 29.12.2012
Twelve grams a day of leucine boosts muscle mass 01.04.2012
Not so young any more? Leucine still works – with extra antioxidants 29.01.2012
Amino acid mix with added leucine makes muscles grow faster 10.10.2011
Leucine makes rowers faster 16.02.2011
Leucine supplement boosts fat burning07.02.2011
Most effective leucine dose may be as high as 20 g 05.10.2010
Leucine retains muscle mass when you're not training 30.08.2010
Leucine increases anabolic effect of post-training meal by 16 percent 16.08.2010