going to cut out creatine starting today

i have rashes under my eyes and i've already cut out tunafish but that hasn't helped, so i'm going to cut out creatine today to see if that has any effect and gets rid of the red, dry rashes under my eyes.

where to buy dextrose in norway - panduro

here you can order dextrose (druesukker/glucose/glukose/dekstrose) online in norway, from panduro:
http://www.pandurohobby.no/Catalogue/90/9010/901015/1/290110

if you take 1-2 g protein for every full set you perform during your workout, e.g. for me that would be about 15 sets, so ca. 30 grams protein in a post workout shake (PWO), then Stack Up Your Post-Workout Shake With Dextrose recommends 5g of dextrose for every 2 sets, e.g. 40 grams carbohydrates from dextrose in the PWO shake. so if per 100g of dextrose powder there are 95g carbohydrates, you'd need ca. 42g of dextrose powder.

workout routine 201111_v2 notes

if possible, low GI carb+protein meal about 30 minutes before workout
400mL fluid right before workout - 5g creatine, 15mL liquid amino acid mixture
water bottle contains only water
easy/calm warm up on ellipse machine for 5 minutes
do chest exercises
stretch chest muscles with 22kg dumbbells for 60 seconds
repeat pattern for the rest of the exercises. specific stretching notes:
* quads+calves, squat down on tips of toes, lean back so both get stretched together
* shoulders, bend arms so as not to stretch biceps
* tris, hold 16 lb weight behind head, holding with both hands while seated
400mL fluid right after workout - 5g creatine, 15mL liquid amino acid mixture
700mL fluid right after workout, before shower - 3 scoops protein
shower
700mL fluid right after workout, before shower - 2 scoops protein
eat meal within an hour and a half after workout (or as soon as i get home):
* eat vitamin c tablet
* drink liquid multi-vitamins
* eat 2 steaks + vegetables
* drink 700mL water while eating
eat 1 can of tuna right before bed while drinking 400-700mL

see also notes for 201110-201111_v1

general, good bodybuilding/weight lifting advice/guidelines

* do a short/light warm up exercise for the muscle group you are about to work out
* use proper form and prioritize form and safety above amount of weight lifted
* use controlled movements in the full range of motion for an exercise
* use proper breathing - breathe in on the down/in, breathe out on the up/out. experienced/advanced lifters may hold their breath throughout the completion of each individual lift for certain, specific exercises, e.g. the squat. (see also lifting weights holding breath intrathoracic pressure)
* blast (push really hard) on the up/out, slow negatives (slowly lower the weight for 2-4 seconds) on the down/in
* stretch after your muscle group exercise is completed. stretching allows your muscles to grow larger. *never* stretch before your muscles are sufficiently warmed up--you risk tearing muscle. since stretching itself is a physical exercise, excessive stretching before a workout can reduce performance of that muscle in its intended exercise
* appropriate nutrition--your brain needs carbs to survive/work, consume appropriate amount of vitamins, amino acids, etc. (if needed, take a multivitamin, liquid amino acid supplement, etc), consume enough protein and carbs so you gain muscle mass
* drink enough (lots of) water. muscles need water to grow larger and your body needs water to process a lot of protein.
* get enough rest (at least 48 hours) between workouts of the same muscle groups
* get enough sleep at night
* in your recovery stage (24-48 hours after a workout) consume an appropriate amount of protein right before you go to bed so your muscles have something to rebuild themselves with while you're sleeping (resting--when your muscles rebuild)
* eat an appropriate amount of protein within 15 minutes after your workout is completed
* build up common weaker areas at the end of your workout--e.g. rotator cuffs, wrist extensors/flexors
* dont overdo it--beware of overtraining, design your workout so it is enjoyable and not a burden/chore, keep your workout time to around an hour or less
* dont neglect the legs--dont just train your upper body
* abs--most people hate ab workouts, but everyone loves a good 6/8 pack, so just do it; no matter how hard you work your abs, you'll never see them until you reduce your body fat (proper nutrition + cardio)
* keep a lifting log to track your progress and inspire yourself. you may use my bodybuilding log/schedule/plan if you like


important resources:
http://www.exrx.net/WeightTraining/Guidelines.html
http://www.exrx.net/Lists/Directory.html
http://www.exrx.net/WeightTraining/Instructions.html
ACSM's nutrition guidelines

working the chest

the chest is composed of the following muscles:
*pectoralis major, sternal
*pectoralis major, clavicular
*pectoralis minor
*serratus anterior

e.g. if you're "stuck" on bench and cant safely go up in weight, try doing exercises that work all of these areas, e.g. lever pec deck fly:
http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html

here's a good place to start for choosing chest exercises:
http://www.exrx.net/Lists/ExList/ChestWt.html

my nutritional needs

as of today, 20111101, i weigh approximately 90 kg, according to ACSM's nutrition guide "eating for strength and power" i need the following, daily, in order to gain muscle and lose fat at the same time:
[ 52*90 = 4680 kcal (kilocalories) of energy ]
6*90 = 540 g of carbohydrates
2*90 = 180 g of protein

pain killers + weight lifting

http://www.bsu.edu/news/article/0,1370,-1019-57918,00.html

ball state university study says that it enhances protein synthesis. the funny thing is that i wondered about this and hypothesized as to if it would help one lift more during a workout, then i found this article.

its findings contradict earlier research.

high rips for hugeness

going to incorporate this into my current workout:
http://www.bodybuilding.com/fun/lobliner28.htm

utilizing rest-pauses to get up to 15 reps. i was doing this before, just not up to 15, but 10. going for higher reps will decrease the risk of injury and build bigger muscles as opposed to strength training (lower reps).

measurements

arm: 35 cm
shoulders: 130.5 cm

body areas i need to be careful about

Vastus Medialus weakness:
http://www.exrx.net/Kinesiology/Weaknesses.html#anchor13238820
sometimes when walking up stairs or motions that strain my legs, i'll get a sharp pain in my knees and the muscles will give out.

Suprasinatus weakness:
http://www.exrx.net/Kinesiology/Weaknesses.html#anchor3503966

Infraspinatus weakness:
http://www.exrx.net/Kinesiology/Weaknesses.html#anchor3549775
my shoulder hurts sometimes if i rotate it wrong and i have to make sure to warm it up good before i do bench press.

Shoulder Internal Rotation Inflexibility:
http://www.exrx.net/Kinesiology/Inflexibilities.html#anchor13299557

shoulder articulations:

http://www.exrx.net/Articulations/Shoulder.html#anchor109903

http://en.wikipedia.org/wiki/Rotator_cuff

rotator cuff muscles:
http://www.exrx.net/Muscles/Infraspinatus.html
http://www.exrx.net/Muscles/Subscapularis.html
http://www.exrx.net/Muscles/TeresMinor.html
http://www.exrx.net/Muscles/Supraspinatus.html

exercises covering all the rotator cuffs (+ teres major):

http://www.exrx.net/WeightExercises/Infraspinatus/DBLyingExternalRotation.html
Infraspinatus
Teres Minor
Supraspinatus (when shoulder is abducted, i.e. not resting on body--raised slightly in the air)

http://www.exrx.net/WeightExercises/Subscapularis/DBInternalRotation.html
Subscapularis
Teres Major


wrists
http://www.exrx.net/Lists/ExList/ForeArmWt.html#anchor1936059

my new workout routine - full body, 1 set per muscle group

here's my current workout routine with results and exercise descriptions and links:
https://docs.google.com/spreadsheet/ccc?key=0Aqz2U2YvmeAXdFRuandlallxWWVNX19uRTVaQzJad1E&hl=en_US

i do a full body (alternating upper/lower) workout twice a week (WXXWXXX [W = WORK, X = REST]), based on the Chest, Hams, Back, Quads template:
http://www.exrx.net/Workouts/Workout1ULUL.html

what is special about this workout is that i only do 1 set for each muscle group/exercise. this is called Low Volume Progressive Intensity Training:

Many scientific studies demonstrate one set is almost effective as multiple sets, if not just as effective in strength and muscle hypertrophy (Starkey, Pollock, et. al. 1996). These studies have been criticized for using untrained subjects. Hass et. al. (2000) compared the effects of one set verses three sets in experienced recreational weightlifters. Both groups significantly improved muscular fitness and body composition during the 13 week study. Interestingly, no significant differences were found between groups for any of the test variables, including muscular strength, muscular endurance, and body composition.

one thing is for sure about this program: you don't run the risk of overtraining. i was working out for 2 hours at a time prior to this program and was primarily working out my upper body. with this LVPI training i'm working out my whole body and in half the time and at the end of the workout my muscles feel just as tight as they did when i was working out for 2 hours.

i'm incorporating "high reps for hugeness" into the workout, except i'm going to do 12 instead of 15 reps. this means that i do 12 reps for each exercise. if i dont make 12 i do rest-pauses until i make it to 12. when i make it to 12 without a rest-pause, then i up the weight next time.

todo: compare the effectiveness of this with drop sets.

http://forum.bodybuilding.com/archive/index.php/t-112008001.html
says rest-pause is preferred, but drop sets are better for smaller muscles like biceps and shoulders.

UPDATE 20111031
i just found out that doggcrapp (DC training) workouts use LVPIT (1 set per muscle group) =)

i'm going to start stretching after each exercise, 60 seconds:
http://theswole.com/training/dc-stretches/

slow negatives:

"Reps are to be performed with a controlled explosive positive and controlled negative. Dante recommends a minimum 2-3 second negative on compound movements, for isolation slow it even more to 4-5 seconds"

TODO:
* rotate exercises, e.g.

shoulders
- tuesdays: smith seated military press
- saturdays: smith upright row

chest
- tuesdays: flat bench
- saturdays: lever peck deck fly OR flat db press

upper chest

- tuesdays: incline bench bb
- saturdays: incline bench db

tris

- tuesdays: flat bench bb shoulder width grip
- saturdays: flat bench bent bar

For continued relative strength gains, keep an exercise in your weight training routine for four to eight weeks. After which, exchange your workout with another basic exercise for each corresponding muscle group.

bench press warmup:
http://www.ehow.com/how_2308953_warm-up-before-bench-press.html
empty bar 15 reps
stretch
warm up set 50% 10 RM
12 RM set

warmup on treadmill to get blood flowing:
http://forum.bodybuilding.com/showthread.php?t=604566&page=1

stretching before workout can reduce strength by 15%, according to some studies.

an interesting drop-set barbell trick from scooby

"Set up the bar with your drop weight and put the spinlocks on, then just slide the rest of the weight on the end. Do as many as you can, then slide off the extra weight."
http://www.scoobysworkshop.com/dropSets.htm

a new routine i thought of

do 3 rep sets to lift a lot of weight, until max
then do 2x6-10 rep sets with lighter weight, from lighter to heavier

trying to convert Christian Thibaudeau from tnation's peri-workout nutrition suggestions to real food

taken from questions about periworkout nutrition

PROTOCOL 2 (other workouts)
Workout - 60 = Alpha-GPC (MILK?)
W - 40 = 1 FINiBAR (sugar,carbs,protein,fat)
W - 30 = 2 scoops Surge Workout Fuel (sugar/carbs)(bcaa: Leucine, alanine. watermelon+watermelon rind)(rice, milk, grapes, honey)
During workout (early half) = 1 FINiBAR (sugar,carbs,protein,fat)
During workout (later half) = 1 scoop Surge Workout Fuel (sugar/carbs)(bcaa: Leucine, alanine. watermelon+watermelon rind)(rice, milk, grapes, honey)
W + 15 = 1 scoop Surge Recovery, 1 scoop Grow! Whey (seems similar to hydro-whey)(protein)
W + 90 = Grow! Whey 2 scoops (protein)

i'm assuming that +/- X is minutes after/before workout.

see also protocol 1 (same stuff, just different amounts):

PROTOCOL 1 (1-3 times per week, when working on a weak area)
Workout - 60 = Alpha-GPC
W - 40 = 1 FINiBAR
W - 30 = 2 scoops Surge Workout Fuel
W - 15 = 2 scoops Surge Recovery
During workout (early half) = 1 FINiBAR
During workout (later half) = 1 scoop Surge Workout Fuel
W + 15 = Grow! Whey 2 scoops
W + 90 minutes = Grow! Whey 2 scoops

---------
this is my routine so far:
w-40 1 cup grain/oats+raisins mix cereal, 1 cup milk
w-30 2 scoops hydro whey powder
w-15 2 scoops protein powder + creatine
w1 (after first major muscle group exercize) handful peanuts + carrots OR sugar peas
w2 (before second major muscle group exercize) handful peanuts + carrots OR sugar peas OR 1 scoop hydro whey
w+0 (if NOT hydro whey in w2, then 5 bcaa tablets)
go shower
w+15/post shower 2 scoops protein powder + creatine + veggies
w+90 2 scoops protein powder + veggies

20110705 SHOULDERS LEGS

BCAA 5 pills post workout
shake (400 mL - 200 mL before, 200 mL after)
* whey protein 3 scoops
* creatine monohydrate 1 scoops

weight start: 86.5 kg
weight finish: 86.4 kg


SHOULDERS

military press wide grip (__||m____________m||__) barbell
bar x 10
10 kg x 7 + 0 kg x 3
12.5 kg x 3 + 0 kg x 7
bar x 10

shoulder press dumbbells
8 kg x 10
14 kg x 10
16 kg x 7 + 8 kg x 3
18 kg x 5 + 8 kg x 5
20 kg x 3 + 8 kg x 7

lateral raise dumbbell
4 kg x 10
6 kg x 10
10 kg x 3 + 4 kg x 7

windmill dumbbells (out front, up, down to sides, reverse == 1 rep)
2 kg x 10
4 kg x 5 + 2 kg x 5

front raises alternating
4 kg x 10


LEGS

squats + calf lifts
0 kg x 10
10 kg x 10
20 kg x 10
25 kg x 5 + 10 kg x 5

20110702 CHEST BIS

BCAA 5 pills post workout
shake (400 mL - 200 mL before, 200 mL after)
* whey protein 3 scoops
* creatine monohydrate 1 scoops

weight start: 87.8 kg
weight finish: 87.6 kg


CHEST

benchpress wide grip (__||m____________m||__) barbell
0 kg x 10 reps
10 kg x 10 reps
15 kg x 10 reps
20 kg x 6 reps + 10 kg x 4 reps
22.5 kg x 2 reps + 10 kg x 8 reps

incline benchpress wide grip barbell
0 kg x 10 reps
10 kg x 10 reps
15 kg x 7 reps + 10 kg x 3 reps
17.5 kg x 2 reps + 10 kg x 8 reps

pullforward cable (arms behind the back, pull to waist, then push forward)
8.75 kg x 10 reps
13.75 kg x 8 reps + 8.75 kg x 2 reps
16.25 kg x 1 reps + 8.75 kg x 9 reps

kneeling pulldown fly cable
6.25 kg x 10 reps
11.25 kg x 10 reps
13.75 kg x 10 reps


BIS

seated dumbbell
10 kg x 10 reps
14 kg x 7 reps + 10 kg x 3 reps
16 kg x 2 reps + 10 kg x 3 reps + 4 kg x 5 reps

preacher close grip (__/\m^m/\__)
7.5 kg x 10 reps
10 kg x 4 reps + 5 kg x 6 reps

seated dumbbell
4 kg x 20 reps


CHEST

benchpress widegrip
0 kg x 30 reps

20110629 TRIS BACK TRAPS

weight start: 85.5 kg
weight finish: 86.5 kg

TRIS
benchpress close grip (________m_m_______) barbell
0 kg x 10 reps
5 kg x 10 reps
10 kg x 10 reps
17.5 kg x 10 reps
20 kg x 2 reps + 10 kg x 8 reps

skull crusher close grip bent bar (__/\m^m/\__)
5 kg x 10 reps
7.5 kg x 10 reps
10 kg x 5 reps + 5 kg x 5 reps
25 kg x 0 reps (fail)

benchpress close grip ([]m[][]m[]) dumbbells
20 kg x 10 reps
24 kg x 10 reps
26 kg x 4 reps + 18 kg x 6 reps

pushdown bar wire (wide grip)
35 kg x 10 reps
45 kg x 10 reps
50 kg x 10 reps

benchpress bent bar
10 kg x 15 reps


BACK

seated row cable close grip //\\
33 kg x 10 reps
47 kg x 10 reps
57 kg x 10 reps
67 kg x 5 reps + 47 kg x 5 reps

lower lumbar raises
10 kg x 10 reps
15 kg x 10 reps


TRAPS

shrugs dumbbells (forward and backward = 1 rep)
30 kg x 6 reps
32 kg x 6 reps
34 kg x 3 reps

20110625 SHOULDERS LEGS

BCAA 5 pills post workout
shake (400 mL - 200 mL before, 200 mL after)
* whey protein 3 scoops
* creatine monohydrate 1 scoops

weight start: 88.3 kg
weight finish: 88 kg (before my post-workout shake)

SHOULDERS

military press wide grip (__||m____________m||__) barbell
bar x 10 reps
7.5 kg x 6 reps
10 kg x 4 reps
11.25 kg x 2 reps

military press dumbells
14 kg x 5 reps
16 kg x 3 reps

windmill dumbells (out front, up, down to sides, reverse == 1 rep)
6 kg x 6 reps

LEGS

squats + calf lifts
20 kg x 5 reps

20110624 food

god morgen yoghurt x 2 (1 serving: 8.5 g protein, 6.5 g fat, 39 g carbs)
17 g protein
13 g fat
78 g carbs

protein shake 500 mL
* whey protein 3 scoops (1 serving: 22.5 g protein, 0.8 g fat, 3.5 g carbs)
* creatine monohydrate 1 scoop
* L-glutamine 1 scoop
67.5 g protein
2.4 g fat
10.5 g carbs

20110623 CHEST BIS

BCAA 5 pills pre workout, 5 pills post workout
shake (600 mL - 200 mL before, 400 mL after)
* whey protein 4 scoops
* creatine monohydrate 2 scoops

weight start: 87.6 kg
weight finish: 87.5 kg (before my post-workout shake)

CHEST
benchpress wide grip (__||m____________m||__) barbell
40 kg x 2 reps

incline benchpress wide grip barbell
30 kg x 2 reps

pullforward cable (arms behind the back, pull to waist, then push forward)
13.75 kg x 2 reps

kneeling pulldown fly cable
11.25 kg x 10 reps

BIS
seated dumbbell
14 kg x 6 reps
16 kg x 1 rep

preacher close grip (__/\m^m/\__)
15 kg x 7 reps
20 kg x 3 reps

seated dumbbell
2 kg x 40 reps

20110620 TRIS BACK TRAPS

weight start: 89.2 kg
weight finish: 88 kg

(note: these weights + reps are just the maximum values, i do several sets working up to these, but there's no reason to record them. i'm only concerned with increasing my maximum values)

TRIS
benchpress close grip (________m_m_______) barbell
40 kg x 2 reps

skull crusher close grip (__/\m^m/\__)
15 kg x 6 reps

benchpress close grip ([]m[][]m[]) dumbbells
24 kg (x2 = 48 kg total) x 4 reps

pushdown bar wire
45 kg x 10 reps

BACK
(i have large back muscles so i dont work them as much)
seated row cable close grip //\\
47 kg x 10 reps

lower lumbar raises
10 kg x 10 reps

TRAPS
shrugs dumbbells
32 kg (x2 = 64 kg total) x 3 reps (x2 forward and backward = 6 reps)