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Jack3d And OxyElite Ordered Destroyed by FDA

Jack3d pre workout

As I’ve mentioned before, 10in30 Fitness friends, be careful with those pre-workout supplements. Most rely on heavy stimulants like caffeine that increase your heart rate radically.

Taking 2-3 times the caffeine of a strong cup of coffee in one shot is just stupid. You are putting fitness in front of health, when it should be the other way around. You should strive for health by way of fitness, but the progress of your muscularity or general physique should not compromise health. You might as well take steroids if you truly don’t care about your health and only care about getting “jacked”.

As it turns out, USP Labs’ Jack3D contains a stimulant called “dimethylamylamine” (DMAA). This stimulant is dangerous when taken with caffeine which Jack3D happens to contain.

 

 

OxyElite ProIt’s so dangerous that two soldiers died of heart attacks in February 2012 after taking a DMAA supplement and a few months ago, Todd Battuello, a 34 year old healthy, fit man who lived in West Chester, Philadelphia. He was taking USP Labs’ other DMAA laced supplement, OxyELITE Pro.

The FDA ordered that all supplement manufacturers of DMAA supplements destroy the products but sources are conflicted. Some say USP Labs, the makers of Jack3D refused to destroy it and still sell it, while others say they obliged and destroyed it.

Excerps:

“The stimulant DMAA is not a proper amphetamine, but the FDA warns people of the extreme health risks associated with its consumption. Manufacturers claim the stimulant is all-natural, likening it to caffeine; however, the FDA claims it can “elevate blood pressure and lead to cardiovascular problems ranging from shortness of breath and tightening in the chest to heart attack,” according to a recent statement.

The products’ manufacturer, USPlabs of Dallas, priced the supplements at an $8 million retail value. USPlabs has agreed to stop manufacturing products that contain DMAA, as the stimulant is illegal in American-made supplements.”

Read the rest of the story here:

Risky Supplements Jack3d And OxyElite Voluntarily Destroyed, Following FDA Crackdown On DMAA Products : Consumer News : Medical Daily.

Diet supplements to blame in West Chester man’s death?

L-arginine

10in30 Recommends:

If you’d like a “pump” for your workout and are looking for a pre-workout boost, I highly recommend getting the natural amino acid L-arginine. It’s the N.O. booster that is used in most popular pre-workout supplements. Other than L-arginine, they contain a cocktail of stimulants from caffeine to guarana and similar natural stimulants that you don’t need. If you’d like some caffeine which is usually safe when used in limited amounts, try a cup of coffee or a couple of shots of espresso, one half hour before your workout.

If you’ve developed a tolerance to caffeine and a cup of coffee will not give you any noticeable energy, then I suggest bringing your tolerance back down to human levels by having much less caffeine throughout the day; saving it for the half hour before workout time. In a week or two, you will appreciate and look forward to that one cup of coffee in the evening before working out.

According to WebMD:

L-arginine is converted in the body into a chemical called nitric oxide. Nitric oxide causes blood vessels to open wider for improved blood flow. L-arginine also stimulates the release of growth hormone, insulin, and other substances in the body.”

WebMD also says it’s “possibly effective” for:

“…when used with hydroxymethylbutyrate (HMB) and glutamine. This combination seems to increase body weight, particularly lean body mass, and improve the immune system.”

Read about L-arginine on WebMD

 

Stay safe, party people! Please share this article and I welcome your comments below!

– BUM

 

Blast Your Calves—Once and for all!

If you are not seeing results in your calves despite training them like a beast, you might want to try this technique on for size.

This aint me btw. : (

From what I’ve experienced, heavy weight/low reps seems to do nothing for me. Maybe it does for you, or maybe it used to work, but not anymore, but overloading the calves with MANY MANY REPS seems to finally give me the limping, painful aftermath we all seek after working out.

Yes, you seek that. You should seek that. It means you kicked your muscles’ ass pretty bad and they’re pissed. Therefore, they’re going to get bigger and stronger so they can deal with your monkey ass next time you pick on them. You big bully.

Take, for example, yesterday’s workout. Besides squats and other crap I did for the quads and hams, I bombarded the calves with what scholars everywhere refer to as a “fuckload” of reps. 6 sets of standing, 6 sets of seated.

Smith Machine Calf Raises:
1. 15 reps or til you can’t take the burn (if you don’t get to 15, pause for 5 secs then continue like that ’til you hit 15) All the way down for a good stretch, hold it for 3-4 secs, then all the way up, stand on the balls of your feet for 5 secs really crunching that shit, then back down)

Walk it out for 10 seconds.

2. 15 reps or til you can’t take the burn (if you don’t get to 15, pause for 5 secs then continue like that ’til you hit 15) All the way down for a good stretch, hold it for 3-4 secs, then all the way up, stand on the balls of your feet for 5 secs really crunching that shit, then back down)

Walk it out for 10 seconds.

3. As many reps as you can without altering the weight, again ’til your calves begin to FUCKING-SMOKE! (no need to hit 15 this time; just your max)

4. Now, jump around! On the balls of your feet, don’t let the heels touch the ground. don’t bend your knees. Jump HIGH. On landing, your heels will come down but they should barely “kiss” the floor if touching the floor at all. Perform a little hop in between and exhale before each high hop.
Do this for 20 seconds.
Your calves and FEET should feel pain.

Walk it out for 10 seconds.

5. 15 reps or til you can’t take the burn (if you don’t get to 15, pause for 5 secs then continue like that ’til you hit 15) All the way down for a good stretch, hold it for 3-4 secs, then all the way up, stand on the balls of your feet for 5 secs really crunching that shit, then back down)

Walk it out for 10 seconds.

6. As many reps as you can.

Walk it out for 10 seconds.

Total Standing Calf Raises: 65-75 (depending on the “as many reps” sets. Assuming 10 or 15) Plus 20 seconds of power jumps.

 

Seated Calf Raises:
1. 15 reps.
Add enough weight so that you can only do 15. But make sure you go down SLOWLY. Do them just like the 10 in 30 method of 1 sec up, hold 1 sec, 3 seconds down. Then hold at the bottom, ensuring a good stretch for 3 seconds.

Don’t make it so heavy that you’re conking out at 10. Remember, we’re going for max reps without getting ridiculous.

Walk it out for 10 seconds.

2. 15 reps.

Walk it out for 10 seconds.

3. ‘Til failure.

Walk it out for 10 seconds.

4. Jump around! Just like before. Jump up, jump up and get down. 20 seconds.

Walk it out for 10 seconds.

5. 15 reps.

Walk it out for 10 seconds.

6. ‘Til failure.

Total seated calf raises: 65-75 (depending on the “as many reps” sets. Assuming 10 or 15) Plus 20 seconds of power jumps.

DONE!  Total calf reps in all: 130 through 150 with no more than 10 seconds of rest between sets of 15. Plus 40 seconds of high calf power jumps.

The key to this madness is the very little rest times. You’ll be surprised how fast the calves recover and you’re able to do more complete sets. Also, the bodyweight power jumps will join in the ass kicking. Those calves have many bullies.

IF you don’t have a Smith, or just hate the shit out of it, you can use the calf raise machine at the gym. Or the leg press. In fact, if you’re trying to enlarge your calves like I am, you should train them TWICE a week, this hard, and alternate between doing them on the Smith (or standing calf raise machine) and the leg press machine. The press is significantly different because it eliminates one pivot point—your waist. Calf raises on the leg press are similar to Donkey Raises such as:

OH NO THEY DINT!

 

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New exercises, new vids!

I’ve updated the GAIN 10 POUNDS in 30 DAYS workouts. First of all, the layout has changed to make it more pleasant to read and videos were added in the layout.

And remember, you’ll only gain pounds if you’re eating like it says in the Gain plan. If you don’t want to gain weight but do want a superb weights workout, you can keep your calories low while doing these exercises for maximum muscle gain.

Leg Day 2 (Typically Thursday) has gotten a face lift! It still shares the squats with Leg Day 1, but we’re doing lighter weight, more reps. Plus, squats are combined with Hamstring Curls for a kick-ass superset. We’ll also be doing the amazing Deadlifts to work out the hammies a bit more since they weren’t really worked on very much on day 1. Straight leg ’til failure, then chase them with some regular bending-leg deadlifts.

I’ve also moved the forearms workout from Friday’s Shoulder and Arms day to Leg Day 2. After further examination, I found that the grip and forearms have suffered enough on Shoulders/Arms day so adding forearms may not be the best. Solution: Leg Day 2, when the grip and forearms are pretty fresh.

Shoulders/Arms day stayed the same except for the aforementioned forearms switch, but Abs got its face rearranged too!

Crunches are now weighted by default whereas before, adding weight was extra. The awesome Machine Crunches were added to target the upper abs again and a vid was placed in the layout. Then, after Windshield Wipers and Vertical Toe Touches, a video was added to show the side planks with hip lifts. After Plank Madness, another favorite of mine was added; Reverse Crunches on Incline Bench. I love these as they really target the lower abs.

And I know that doing crunches will not burn belly fat but try these and you’ll see your lower abs actually looking firmer if not flatter!

 

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Chest with Supers.

Was feeling kinda slow and tired on this Monday but pushed myself to go to my daily, lunchtime gym session. Today was Chest day. Remember folks, just grab your gear and GET THERE. Once you’re there, the change in environment, the lively atmosphere, the site of the equipment, lights, fit people, not so fit people, girls, and of course weight plates will wake you the hell up! Doesn’t hurt to have some caffeine .5 hr before or some apple or grape juice (simple carbs).

Today’s workout:
Incline Bench: 25, 45×3
Super: inverted body rows

Incline DB press: x3, + lower incline x2
Super: one handed seated cable rows x3 &
Straight-arm cable extensions on Life fitness cables

High jumps x1

Wood choppers x3
Cable crunches x1

Back to back:
Cable crossovers
: high x1
Life Fitness cable press x1
Hammer incline press: x1

Squat jumps x1

Lots of free weights for the chest, but included some opposite muscle group work for balance (rows). Also, a bit of core with the choppers and crunches and some fat-burning cardio to reach my goal of 3D abs by Labor Day. : )

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CHEST & ARMS BOMB!

deltoids "rotator cuff"

Today, was Chest and Arms, with a hint of Rear Delts and Rotator Cuffs as pictured above. Have I mentioned that it’s a good idea to do some opposite sets when you’re targeting a specific body part? For example, today was Chest, but to be well balanced and not start looking all lopsided with the chest curling in, I did some light upper back and delt work. Not to mention; I don’t want a shoulder injury from too much pressing like I had before.

This is also beneficial to the targeted body part itself. Apparently, the chest will get a bigger pump and will therefore perform better when you complement it with some back work. You can easily see that on the upper arms if you’re doing my GAIN 10lbs Friday Arms workout where you follow an intense shoulder workout with super drop sets of biceps, then immediately go to triceps.

Don’t believe me? Ask Arnold. Go ahead call him.

Here’s my workout for today:

INCLINE BENCH: X3
COMPLIMENTED WITH LIGHT WEIGHT BENT-OVER REAR DELT EXTENSIONS

INCLINE HAMMER PRESS: X4
COMPLIMENTED WITH BODY ROWS ON HORIZONTAL BAR

STRAIGHT HAMMER PRESS: X4
MORE BODY ROWS/DELT EXTENSIONS

ROTATOR CUFF EXTENSIONS, SIDES: X2
ROTATOR CUFF EXTENSIONS, TOP: X2

BAR BICEP CURLS WITH BOMBER:
SUPERSET: UNILAT CABLE CURLS 16 REPS. X3

TRICEP PRESS DOWNS V-BAR WITH BOMBER
SUPERSET: UNILAT CABLE PRESS DOWNS WITH BOMBER X2

REVERSE-GRIP BICEP CURLS WITH EZ BAR. NO BOMBER. “TWENTY-ONES”: 7, 7, 7!

FOREARM CURLS BEHIND THE BACK
FOREARM REVERSE CURLS ON PREACHER
FOREARM CURLS FRONT OF BODY

biceps bomber

I love the Bicep Bomber for really isolating the biceps. It also works great for the tri’s during press downs, both unilateral and bilateral because it makes sure your upper arms are not rotating at the shoulder. Be sure to adjust the height so your elbows are a little below the bottom edge of the Blaster, and press it to your body when curling or doing tricep-press downs.

I had a few guys ask me about it at the gym and one dude tried it, and really dug it. At $29, it’s an inexpensive new gadget to get you excited for arms day again.

THEMS Rotator Cuff Extensions are fucking-fantastic for making your rear delts explode!

deltoids "rotator cuff"

You do them enough and you’ll quickly see that little bump behind your shoulder that you hadn’t noticed before. Gives your shoulders a much more massive appearance since there’s an additional muscle taking care of the rear shoulders. Since the delts and especially the rotator cuffs are pretty fragile, be sure to use light weight, high reps. I did 12 reps each set.

ALSO, don’t forget to vary your grip on barbell curls. The additional cable curls will help you out with that, but it’s still good to do 1 set of straight barbell curls, 1 set of wide grip, and one of narrow or EZ bar.

____ SEE YA AT THE GYM _____

My Supplements

Currently taking:

OPTI-MEN Multivitamins. 3 a day, every day. keeps everything functioning right, specially formulated for people who work out, and push their bodies.

ON Whey protein with 5g BCAA’s, 4g Glutamine. Twice a day, one or two scoops, sometimes with milk for an extra 10g protein.

ON BCAA + Creatine 5g each, orange flavor. 30 – 45 minutes before a workout. BCAA’s make the muscles not tear down so much and creatine makes them grow.

Cytomax Sports Drink. 22g carbs, 60mg potassium, 6mg calcium, 14mg magnesium. Energy and endurance with electrolytes. I drink it during the workout itself. Prevents my friggin calves from cramping when running after a weight session.

Universal TORRENT. My newest and favorite supplement. All in one, post-workout recovery drink. 20g protein; 52g carbs including D-glucose, waxy maize, and maltodextrin; 3g creatine; 7g amino acids blend (taurine, glutamine Alpha Ketoglutarate AKG), L-Leucine, + more.

Fish Oil. 2 a day for essential fatty acids.

Blueberry Nut mix. More omegas and stuff for the heart.

Diet, Caffeine-Free Coke. Love the Coke, got to keep caffeine low. Already drink coffee or espresso in the morning, and sometimes another hit before the noon workout.

You can get more info and buy these HERE.

Questions, comments, suggestions, recommendations, and WTF’s are all welcome. Post in comments.

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Why 10 in 30 works.

The 10 in 30 workout plan is not just a bunch of exercises put together nilly willy. It’s designed to work your major body part groups to maximize gains and results. Similar exercises follow each other so that some muscles are being worked back to back, while other muscles are joining in.

For example, the Back Day starts with Lateral Pulldowns which will give you a wide, muscular back. They are followed by Seated Rows, which also work much of the same muscles of the back, but from a totally different angle. Remember that changing even the slightest angle makes a big difference since the weight is distributed differently while still engaging much of the same muscles. The third back exercise is Bent Over Unilateral Dumbbell Row which seems like the same movement as Rows, but you are working one arm and one side of your back at a time. This will help give you that split down the middle of your back.

After the big exercises are done for Back Day, the 10 in 30 plan goes to two Tricep exercises, and two Bicep exercises. These are more concentrated exercises that focus on much smaller muscles that also performed some of the work during the heavy pulling exercises at the beginning. The triceps got to work a little during the Straight-Arm Cable Pulldowns and are included to balance out the upper arms. (your core and abs also get a good workout during the Straight-Arm Cable Pulldowns!)

The Legs Day starts with the hardest exercises, Barbell Squats and Step-Ups and then gives you a break with two calf exercises, back to back, before hitting the quads again with Lunges. It’s important to do the squats first, while you’re fresh, then take a break from working on the quadriceps. You’ll get back to them at the end with the unilateral Lunges.

Chest Day works the same way, with the star player, Incline Bench Press being first along with the Incline Dumbbell Flies. We hit the inclines first, since most guys have a harder time developing the upper pecs, and the middle pecs get a major workout during the inclines anyway. We go back to Flat Bench Press at the end, though, after taking a break with Cable Crossovers and Pec Dec Flies to really get that ‘cut’ in the center of your chest. The next exercises, Rear Delt Fly and Rotator Cuff Extensions are for balance and strengthening the back and rear deltoids (shoulders) during Chest Day. This is to prevent overworking your chest which will pull on the back muscles and rear delts, causing rotator cuff soarness and injury. This way, your body is pulling on both sides, front and back, giving you a proper straight-up posture with shoulders back, chest out.

It’s good to vary the rest times as well, specially when lifting really heavy or doing Supersets like in Shoulder Day. After the Standing Military Press and Standing Upright Rows Supersets, you go into Seated Arnolds which are some heavy-duty presses for exploding your shoulders. You rest for 2 minutes in between sets of the Seated Arnolds to allow you to lift really heavy, with proper form, and therefore take full advantage of such a great exercise! Here, again, you start with the heavy exercises, and then move on to the more concentrated, smaller muscle work—the Dumbbell Side and Front raises. You’ll do these with much smaller weights, with higher reps. I usually use 15lb dumbbells or less for these.

The Arms portion of Shoulder Day is a bit different since we’re only concentrating on the smaller bicep and tricep muscles for the rest of the workout. So, we superset the hell out of them! This type of workout is made to send huge amounts of blood to the area being worked on, in this case— your upper arms. By working on both front and rear of your arms, right after shoulders, you’ll get a massive pump of blood that will leave your arms looking insane! It’s ok to chuckle with amazement while checking out your arms in the mirror after you’re done.

Abs Day is meant to target lower and upper abs as well as obliques in a fast-moving circuit. Add weight to really make your ab muscles get bigger. Yes, in order to get some truly impressive abs, you must work them out like you do your other muscles. Get them bigger so they stick out! There are no exercises that stretch them out and widen them like crunches on the back extension bench. This is because most of us do not want a big, wide, stomach, regardless of how much your abs show. That’s why we do Box Crunches and other exercises that contract your torso by curling it and do not stretch it out by bending backwards.

Do the 10 in 30 workout plan in order, do not replace exercises, and it’s also best to do the days in order to prevent overworking a muscle group by not letting it rest enough. If you don’t want to do two leg days, you can rest on Thursday and only do abs + cardio, so that your biceps and triceps will be ready for the ~damage~ they will incur during Friday’s workout.

Now work out hard, eat a lot, sleep like a baby, and HAVE A GREAT LIFE!

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Cross Train Thursday—Squats and Back.


Yes, I mixed Legs and Back. I did chest yesterday, and I hadn’t done any legs except for calves in about a week, so there you go.

Squats. Since I don’t have a squat rack at home, I went with light weight, 12 rep squats. I highly recommend this when you don’t have a squat rack for safety. You don’t want to have to do a heavy military press after you’re burned out on squats. If it’s enough weight for your legs to max out at 6-8 reps, then for sure, it’s way too much weight for you to do a safe over the head (or military) shoulder press, especially after you’re exhausted. You’ll still do as many squats as you can, maxing out at a higher number, but when you’re done you will not have a problem lifting the bar over your head, onto your chest, then lowering it down slowly while keeping your back arched instead of rounding it. I did 4 sets of 12.

Followed it with Standing Calf Raises and immediately; Seated Calf Raises ’til my lower legs burned. 3 sets.

Then, on to the Pullup bar. Started with Horizontal Pullups, then regular Pullups. Then I used my Suspension System to do some Rows in order to hit more angles in my back. I started with very low handles, then raised them slightly after I maxed out and did some more. I also varied the grip from overhand to pistol grip to over-under twisties. Same thing for the pullups. Started with wide, then neutral grip, then chinups (underhand grip). It’s also good practice to hold at the top for some of the reps and do Knee Raises to Ab Curls while holding yourself up like I did!

That’s it; not many exercises, but many sets and I surely pushed it to where I was totally pooped. Nourished myself with a scoop and a half of Whey with 5g BCAA’s + another scoop of 5g BCAA’S with 5g Creatine in 10 ounces of 2% milk for a total of 47g protein.