03.11.08

NROLFW, Stage 2A1

Posted in Training Log tagged , , , , at 9:04 am by leslie

I just finished a week off from NROLFW. The off week ended up coming at just the right time; VT was on spring break and I was heading off to visit a friend. Anyway, so last night I started Stage 2.

Pre-workout: 1 scoop Full-Blown Extreme, Berry Blast, + 1 scoop Iso-Extreme, Berry Blast

  • Front Squat/Push Press: (squat: 1×10xbw; fspp:1×10x20lbs) 2×10x40lbs
  • Step Ups: Lx10×20-lb DB, Rx10×10-lb DBs; Rx10×20-lb DB, Lx10×10-lb DB
  • Dumbbell 1-Point Row: 2×10x10-lb DBs
  • Static Lunge (rear foot elevated): 2×10xbw*
  • Pushups: 2×10 (elbows close)
  • Plank: 1×60s; 1×45s, 1×15s
  • Horizontal Woodchop (on Swiss ball): 2×10x10-lbs

*My big toes don’t bend that way…? Huh? And this was just hard after everything else. Ugh.

Ack, there are still step ups. Why don’t these go away?? They hurt! *end whine*

The thrusters (front squat/push press) take a lot out of you. I barely finished that second set. By rep 7 I was slowing down, but I pushed through to finish the other reps.

This workout took me nearly an hour. I had to pause between legs on step ups and lunges. And then all I wanted was to go to bed. Today, I’m sore and stiff. Ooo, yeah.

01.24.08

NROLF, Day 5: Power Rack!

Posted in Nutrition, Supplements, Training Log tagged , , , , , , , , , , , at 9:00 am by leslie

Technically, it was last night, but I bought my power rack! It’s still in boxes in the garage, but perhaps tonight or Saturday night my dad and I can put it together. I bought a pulley system with it, too, with a high and a low pulley so now I can do Lat Pulldowns and Seated Rows. (And if I can borrow a digital camera, I’ll put up pictures!)

I’ve been tracking my calories and macronutrients at SparkPeople. I’m hitting the total calorie mark for each day, and I’m getting at least my protein minimum. But I think I’m too high on the carbs (over 50% most days) and too low on the fat. There’s the problem with everything being “low fat”: I can’t get enough fat!

I stopped by Max Muscle last night, too, and picked up more glutamine (both the powder and some chewables) and some EFA capsules. So now my supplements look like this:

  • Max High5 protein (Mocha Cappuccino!), 2x/non-workout, 3x/workout day
  • Glutamine powder, with protein
  • EFA, 2 capsules 2x/day, morning & evening
  • Syner-B12, 1 tablet 1x/day, morning
  • Vitacell, 2 tbsp 1x/day, morning
  • Glutamine Chewables (orange), 2 wafers, evening, every day; 2 wafers, morning, non-workout days

Only the EFA capsules have to be swallowed, which is good because I hate swallowing anything. I have to hold my nose until I have no choice but to swallow. Ugh.

My hamstrings are still letting me know they’re here, and other muscles were cranky when I woke up. They’re loose now, but with enough twinges to remind me that they have done work.

12.10.07

Whey Protein

Posted in Supplements tagged , , at 4:55 pm by leslie

I’m in to weight lifting and general getting-in-shapeness, so I take extra protein. Protein is good for maintaining and increasing muscle mass. But I can’t eat chicken 5x/day. The important things to look for in a protein powder are:

  • that it’s a whey protein isolate or whey protein isolate blend. Whey isolate is the most pure form of whey protein, so it has less junk in it. (And whey > casein > soy.)
  • that there is a high percentage of protein per serving. That is, if the serving size is 32 g, the amount of protein is close to that number (e.g., 26 g protein).
  • that it tastes good. Protein powders have come a long way in 20 years, and now they can provide a lot of protein and a great taste.

I belong to several online groups for weight lifting, weight loss, and getting in shape. Everyone has their favorite protein that they like to brag about. Today I did some research on the second bullet above, percentage of protein per serving. I was surprised that a lot of the “pure” powders had a lower protein percentage than I would have expected.

These are people who have lifted weights and taken supplements for years, and they’re eating protein that has a low protein percentage. But hey, it tastes great and it’s cheap, right? I’ve read posts in which people have advocated calculating how much you pay per scoop–but what if most of the scoop is not protein? Why pay for what you don’t want?

From all the powders I looked at, the MaxPro came in the best at 23.5 g/serving with 20 g/protein. The High5 is at the upper range for most of the “pure” protein powders I found out there, and it’s a blend!! So sure, the Max Muscle proteins cost more, but you’re buying more protein. Works for me.

Obviously, I could be said to be biased since my parents own a MM store. So go check for yourself. How much non-protein are you getting in your protein powder?