Sunday, December 6, 2020

My November 2020 Monthly Workout Plan (The Finished Product)







 














Sunday, November 1, 2020

My October 2020 Monthly Workout Plan (The Finished Product)

 












Tuesday, October 13, 2020

Suppversity Excerpt Seabuckthorn Leaves Increase PPAR-Alpha & PPAR-Gamma Expression, Keep the Liver Fat Free and Fatty Oxidation Up.

 

Seabuckthorn Leaves Increase PPAR-Alpha & PPAR-Gamma Expression, Keep the Liver Fat Free and Fatty Oxidation Up. Plus: PPARs - High or Low? How Are They Supposed to Be?

Less weight gain more fatty acid turnover, better glucose management and leptin sensitivity

The ameliorative effects on the detoriation of glucose metabolism, the reduced but still significant weight gain of the 60% fat diet (additional fat 100% from lard) and the profound overexpression of leptin, which is indicative of the fact that the mice developed full-blown leptin resistance within the 13-weeks of HFD administration, were all ameliorated to a greater degree in the high dose seabuckthorn leaf extract group (human equivalent  ~6.5g/day).

Bottom line: It appears as if the liver is - once again - emerging as a central player in "sick obesity", meaning being fat and sick and not just fat. Which reminds me of yesterday's post on Gluten and the development of metabolic disease, where fatness is no criteria, at all. The expression of the "liver cleansing" PPAR-gamma enzymes on the other hand was.


This in turn reminds me of the effects of fish oil and TTA (a pan PPAR-activator), which - despite their questionable use as a long-term intervention can in fact stimulate intra-hepatic fatty acid oxidation to levels which are so high that oxidation rates in and out of itself could bring about some problems.

Other nutritional factors you should take into account are choline (a deficiency will actually cause fatty liver disease; read more about choline) or taurine. And on the endocrine side of things you want to keep an eye on optimal DHEA levels (read more about its effects on PPAR-gamma), thyroid hormones, testosterone and estrogen (Nemoto. 2000).

References
  • Kennedy A, Chung S, LaPoint K, Fabiyi O, McIntosh MK. Trans-10, cis-12 conjugated linoleic acid antagonizes ligand-dependent PPARgamma activity in primary cultures of human adipocytes. J Nutr. 2008 Mar;138(3):455-61.
  • Nemoto Y, Toda K, Ono M, Fujikawa-Adachi K, Saibara T, Onishi S, Enzan H, Okada T, Shizuta Y. Altered expression of fatty acid-metabolizing enzymes in aromatase-deficient mice. J Clin Invest. 2000 Jun;105(12):1819-25.
  • Pichiah PB, Moon HJ, Park JE, Moon YJ, Cha YS. Ethanolic extract of seabuckthorn (Hippophae rhamnoides L) prevents high-fat diet-induced obesity in mice through down-regulation of adipogenic and lipogenic gene expression. Nutr Res. 2012 Nov;32(11):856-64.

Tuesday, September 29, 2020

My September 2020 Monthly Workout Plan (The Finished Product)

 











Sunday, September 13, 2020

#helpYOUgetGAINS tracked Workout for 7,022 pts on Jan 20, 2019

 

helpYOUgetGAINStracked Workout for 7,022 ptsJan 20, 2019
  • Band Pull Aparts
    • 5 reps5
    • 5 reps5
    • 5 reps5
    • 5 reps5
    • 5 reps5
  • Dumbbell Squeeze Press
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
    • 5 lb x 10 reps35
  • Dumbbell Squeeze Press
    • 50 lb x 10 reps64
    • 50 lb x 10 reps64
    • 50 lb x 10 reps64
    • 50 lb x 10 reps64
    • 50 lb x 10 reps64
  • Dumbbell Squeeze Press
    • 25 lb x 10 reps46
    • 25 lb x 10 reps46
    • 25 lb x 10 reps46
    • 25 lb x 10 reps46
    • 25 lb x 10 reps46
  • Dumbbell Squeeze Press
    • 15 lb x 10 reps40
    • 15 lb x 10 reps40
    • 15 lb x 10 reps40
    • 15 lb x 10 reps40
    • 15 lb x 10 reps40
  • Dumbbell Floor Press
    • 15 lb x 30 reps70
    • 15 lb x 30 reps70
    • 15 lb x 30 reps70
    • 15 lb x 10 reps51
  • Bent-Arm Dumbbell Pullover
    • 50 lb x 30 reps (PR)26
  • Ring Muscle-Up
    • 10 reps420
    • 10 reps420
  • Snatch-Grip Deadlift
    • 135 lb x 5 reps66
    • 135 lb x 5 reps66
  • Band Kneeling Straight Arm Lat Pulldown
    • 20 reps30
    • 20 reps30
  • Band Rear Delt Row
    • 20 reps32
    • 20 reps32
  • Dumbbell Deadlift
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
  • Dumbbell Squat
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
    • 95 lb x 1 reps52
  • Jefferson Deadlift
    • 135 lb x 1 reps38
    • 135 lb x 1 reps38
    • 135 lb x 1 reps38
    • 135 lb x 1 reps38
    • 135 lb x 1 reps38
    • 135 lb x 1 reps38
    • 135 lb x 1 reps38
    • 135 lb x 1 reps38
    • 135 lb x 1 reps38
    • 135 lb x 1 reps38
  • Suspension Trainer Squat and Row
    • 10 reps101
    • 10 reps101
    • 10 reps101
    • 10 reps101
    • 10 reps101
  • Suspension Trainer Reverse Flyes
    • 7 reps103
    • 7 reps103
    • 7 reps103
    • 7 reps103
    • 7 reps103
  • Suspension Trainer Biceps Curl
    • 3 reps5
    • 3 reps5
    • 3 reps5
    • 3 reps5
    • 3 reps5
  • Suspension Trainer Triceps Extension
    • 3 reps50
    • 3 reps50
    • 3 reps50
    • 3 reps50
    • 3 reps50
  • Standing Barbell Shoulder Press (OHP)
    • 35 lb x 5 reps46
    • 35 lb x 5 reps46
    • 35 lb x 5 reps46
    • 35 lb x 5 reps46
    • 35 lb x 5 reps46
  • Clean and Press
    • 35 lb x 3 reps54
    • 35 lb x 3 reps54
    • 35 lb x 3 reps54
    • 35 lb x 3 reps54
    • 35 lb x 3 reps54
  • Suspension Trainer Power Pull
    • 4 reps57
    • 4 reps57
    • 4 reps57
    • 4 reps57
    • 4 reps57
    • 4 reps57
  • Foam Rolling
    • 00:05:009
  • Suspension Trainer Reverse Flyes
    • 5 reps80
    • 5 reps80
    • 5 reps