Tag Archive for: bodybuilding

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Post One.

abs

absOk, so I’ve been good lately. Worked out 6 days last week!!! Woohoo! This includes my Park Workout. I’ll post this exact workout later. Really love this workout as a major change to the routine. It’s a fast paced circuit workout and includes push and pull exercises as well a little legs and abs. I always leave the park feeling like my arms are going to burst out of my shirt! : ) YEAH BOY! : )

The one day I didn’t work out didn’t mean I sat on my ass eating chips. I ran, mofos! I ran a total of three times last week. WHY am I running so much when I clearly told you not to run more that once a week? Well, like I said in Workouts p.2, you’ll worry about burning fat after you’ve reached your goal. Which I have. This assumes you’re skinny. If you’re already at around 18% body fat or worse, then you’ll need to run more, fatty.

Last week, I did Legs twice (as prescribed), and all of the rest; Back, Shoulder, Chest once, (as prescribed). Not much abs. That’s cool. That aint my concern for now.

Record for Friday, October 8:
Weight: 176.2 (Yeah! First time in my life. In fact, I’ve never been more than 170 before doing this workout program)
Fat:14% (I know, I’m a fatty. that’s why I’m running more, bitches!)

How do I know these dates and stats? I keep the records in my Google Calendar. This way, I can update or read it from my phone, or work computer, home computer, etc. My paper journal goes inside the gym with me, and keeps the details; the reps, weight, etc. Google Calendar tells me how good or bad I’ve been, and if I did slack and miss a workout, I know which one I should do next.

Remember, you don’t have to keep the calendar schedule and you actually shouldn’t with these workouts. If you missed Chest day and are two days behind, don’t skip it and go with Legs because next time you do Chest, you will have done Chest around two weeks apart and that won’t work. Pick up where you left off (where you messed up) and try not to mess up again.

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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

 

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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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Double workout.

Yesterday, I was feeling a little tired during my mid-day workout. But at night, around 7pm, I felt great, so I went with an additional workout! It was a circuit combo of arms and chest. Since I did 5 sets of bench press during the day, this time, all I did was deep chair pushups with elevated feet for chest.

Here’s my entire 2nd workout:

70# military press: 3x, 10 reps

Pullups: 3x: wide pronated grip, narrow supinated grip, narrow parallel grip

Using Bicep Blaster:
70# EZ
Tricep bar hammer curls
Supinated Dumbbells

Tricep pushdowns V-bar
Overhead tricep ext with tricep bar: only 1x (i think i forgot these after the first set)
Deep Chair Pushups – 3x

I had virtually no rest until I was done. I even did a few burpies and high jumps, but I was too dead, so it wasn’t enough to count. You know what’s cool? My daughter saw me last night as I was preparing for my workout with no shirt on, and she says, “Wow, dad, you’re looking ripped.” <– JOY. ha, the simple things that encourage us, eh?

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