Seo's Log 2009

here is one study in vivo for down-regulation, I'd say it is mostly personal preference though.

Creatine supplementation in health and disease. Effects of chronic creatine ingestion in vivo: down-regulation of the expression of creatine transporter isoforms in skeletal muscle.

Researchers:

Guerrero-Ontiveros ML, Wallimann T.
Institute for Cell Biology, Swiss Federal Institute of Technology, ETH-Honggerberg, Zurich.

Source:

Mol Cell Biochem 1998 Jul;184(1-2):427-37

Summary:

These researchers studied the in vivo effect of dietary creatine as well as 3-GPA (a creatine analog that is a competitive inhibitor of creatine entry) on the expression of the creatine transporter (creatine T). Long term feeding of rats with 3-GPA has been previously shown to decrease creatine levels in skeletal muscles without effecting creatine T expression. In this study, the expression of the creatine T was examined in rats chronically fed either 4% creatine or 2.5% GPA. Dietary creatine administered for 3-6 months, significantly lowered the expression of creatine T polypeptides. The rats fed the creatine analog GPA showed virtually no change (perhaps even a slight increase) in creatine T polypeptide expression.

Discussion:

The wide spread use of creatine among athletes and bodybuilders has raised concerns about possible negative side effects. Of course most of the nay sayers are looking to control its availability with little real concern for the well being of those who use it. This study has answered a question that has rested on the minds of many, which is, "Is there any reason to cycle creatine?" From the study above we see that the abundance and activity of the creatine transporter is negatively effected by long term creatine ingestion. The creatine transporter is down regulated with continued exposure to extracellular creatine.

Human skeletal muscle has an upper limit of creatine that can, or will, be contained within the cell. This limit is around 150-160 mmol/kg of dry muscle. As the intracellular concentration of creatine approaches this level, the synthesis of creatine transporters declines and even stops depending on the amount of creatine ingested over time. In the study above, it was shown that the creatine transporter is regulated by the content of creatine in the cell rather than by the interaction of creatine, or it’s analog 3-GPA, with the transporter.

All the arguments about creatine absorption being a limiting factor in creatine content within the cell are bogus. Creatine does not need to be "micronized" or "effervesent" to lead to an increase in creatine content within your muscles. The activity of the creatine transporter is the limiting factor. Any trick increase in creatine absorption will only hasten creatine transporter down regulation. It only requires about 5 grams per day for 30 days to increase the content of creatine within muscle tissue to the same extent as 30 grams per day for 6 days. The sooner you reach the upper limit the sooner your muscles become unable to take up creatine. It is better to maintain sufficient levels of creatine transporters in order not to cause a rapid decline in creatine content once creatine supplementation is discontinued. Clearly there appears to be good reason to cycle creatine supplementation.

The authors of this study recommend not using creatine for over 3 months at a time. To truly cycle creatine you will have to take at least 4 weeks off. Creatine levels take at least one month to return to pre-supplement levels. It may be important to take the entire month off because one speculated mechanism of creatine transporter downregulation is that when the intracellular levels (levels inside the muscle cell) are increased the creatine transporters are taken down and not replaced as long as creatine levels remain elevated. Thus it might take as long as a month for creatine transporters to return to normal after chronic creatine supplementation. Keep in mind that no one has actually shown that long-term supplementation with creatine is a bad thing.

I'm going to have to read a lot more and then make a decision, come off for a month or just continue.

I had a pretty good lift day, felt great. Love when at the end I just can't lockout my arms anymore.

Weigh in 197

Chest/tris
hand bike and rtc warmup

Flat bench
135x5
155x3x5(speed, want to get used to it, short 1 min rest, although too light to do anything imo, also I really need some bands or chains)
225x5
245x4
265x3x2(second set i really only got 2 gf had to help me get the third up. I think next week would be good to work up to a max again, that or the next)

Incline DB
85x8
90x8
95x8

Dips
50x8
70x8
100x4

Rolling JM press
55x8
60x8,6(triceps hammered)

Next week I only get 2 workout days back to back, so I might do a max effort day for chest, and hit aux for shoulder tris back, then do a leg/deadlift day after either max or dynamic will decide after legs tomorrow.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Kind of crappy day, I just hurt even during warm up sets. And I was really shaky on all my reps.

Weigh in 197.5

legs

Squats wide stance
135x5
185x5
225x3
275x3
295x2
315x1x3

Front squats
155x5
175x5
185x5

Good mornings
185x8x3

Standing calf raises
195x15
235x12
275x10
315x8

Abs
leg raises
ball crunches
planks

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Gotta eat! If you really lock down on your diet you should get 2lbs every week. Some fat will come with it but that's okay. Get some weight on and you can cut later.

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I'm pretty sure I haven't been eating enough or been as strict with the diet as I should be.  Not only has my weight gain slowed, but I think one of the biggest indicators is recovery and progression.  So you are right, I am going to bump it up this week, it's just hard to eat enough quality food.  Next week I am taking off for 4 days and traveling, that will be quite the challenge to get a good intake.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

It's especially hard because when you're not lifting your body will unload water, so you'll really have to work to keep at weight.

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Weigh in today 200 for the first time ever.  I am always heaviest on thursdays I noticed, sometimes I keep at that weight the next day and so on sometimes I dip down by friday.

Shoulder day

SOHP
45x10
95x8
135x5
145x3
155x3
165x1 +1 push press

DB laterals
40x10x3

DB shoulder presses
75x8x3

reverse pec dec
105x12

Brisk Jog for a little over 10 minutes.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Pretty good day today.  I noticed deadlifts are hardest for the first rep, even if I completely set the bar back on the ground and reset, which is what I do, the following reps are always easier.  Just goes to show me it is somewhat of a mind game. 

Weigh in 198.5

Back/bi's

Deadlift(conventional)
135x8
225x5
275x5
315x5
335x3
345x3
355x3

Weighted nuetral grip pull ups
50x8
60x5
70x5
80x3

HS isolaterla machine rows
135x8
150x8
160x8x2

Chin ups palms facing me
8,6,6 pretty spent

Abs

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Well today and tomorrow I am going to head out of town to train with a world record holding powerlifter.  We will see how it goes, the rest of the week I am going to be on vacation so they will be my only 2 lift days.  I am thinking today will be ME bench, and then tomorrow well either DE or ME deadlift/squat, it depends on what he wants me to do, we shall see when I get there.  I haven't figured out where I am sleeping yet, gf is mad at me for leaving so I didn't bother asking if I can stay at her parents house so I might have extra driving to do to get to my brothers place.  Wish me luck.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Ok so today wasn't quite what I expected.  On his scale I weighed 197.5 all around they said I did really good for my first day with bands and such.  It was cool to use them, although they workout they did isn't really one I would do regularly.  I don't remember all my sets and reps lots of guys rotating in.

Basically was a bench day, not really a max effort.

Flat bench with purple bands.
I worked up to 245 for a single, was able to get 225 for 3 reps.  I would have liked to do more singles but I got there a bit late.  A 65 yr old man was benching 300 plus the bands.  And this skinny sophmore kid was benching 275 no bands with a shirt on, pretty impressive though.

They did decline bench with reverse bands, purple bands again.

I did 315 for 5 reps for several sets, and did 350 for a single.

Messed around and did some dips with a blue band for 12 reps, then did two blue bands and almost slammed myself into the ground when I jumped up for the first one, it yanked me back down, close to 200 lbs pressure when stretched at top, so I did 4 reps 2 sets of just like short 3 inch lock out movements, was really hard to even get on it.

Then I did some face pulls since I have one more workout day and that will be legs, and I wanted to get my upper back and rear delts worked.

I'm going to buy some bands if I can find a way to hook them up on the squat racks at my gym for reverse, problem is they are half racks but I might be able to hook them on the pull up attachment.

I am going to start my own kind of version of the westside template either next week or after, I like it and think the dynamic effort days will really improve my bench and squat, I'm getting pretty big just need to train my nervous system to fire those fibers together and in a way that doesn't hurt my shoulder.

His main critiques on my bench he was telling me to push back towards the rack which I don't like doing but if it helps, also my wrists need to be straighter.

Going to work legs tomorrow and get some reverse banded squats in probably, going to shoot for some large numbers with the green bands unless he tells me to use something else.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Leg day

Squats, pretty wide on a really low box, below parrellel
135x12
225x9-10 I can't remember
275x8 with reverse green bands
315x6 with bands
365x4 bands
405x2 bands

Sucks I wish my gym had some stinking decent equipment, don't even have a box have to use a bench so I don't even get as low as I want to go, really need a box so I can hammer my form.  I really need to get some speed work in, I am not fast at all!!!  I think I want to buy some purple bands for bench work, mainly speed day, I could probably use them for squats too but I have no way to hook bands up above for reverse bands.

Just need to buy a good flat bench and a sturdy rack, and lots of weights.  There's a group of guys in north ogden I think it is that powerlift, and have a little gym in their house they use, I might get in touch with them.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

whre u buyin the bands from?  if our offer goes through on this house in saratoga springs i'm going to set up a gym in one of the rooms.  its gonna b sick. 

ogden huh, you'll have to let me know when u go.  maybe i'll hit it up with you.  must warn you i've lost about 30% of my strength LOL

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

When I get back in town I will look up hte bands online, I already forgot the name of the bands these guys used. Lucky you having your own gym, definately going to be jealous.  I will let you know if I get ahold of the guys in ogden. 

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

most people get their bands from elitefts

http://www.flexcart.com...B&cid=138&bid=35

so i've been talkin to a few friends of mine about leasing some space.  like the size of a place you would find at a shopping plaza.  imagine like having it the size of a karate dojo or whatever.  been talkin about starting a gym.  not no dumb fitness center like we have all over the place here.  im sure you know what kind of gym i'm talkin about.  doesnt sound hard to get a business license.  i'm pretty sure this guy in bountiful could help advertise it and probably even endorse his supplements.  he works and helps create supplements with Myogenex and a few others.  me and my friends were even talkin about making our own supplements and selling them there LOL.  its so easy to make your own.  anyways this is just an idea right now.  nothing is set in stone, but have been thinking about it.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

I'm a little bit sick today, sore throat runny nose, but I think I will be fine at the gym.  Starting beta alanine back up, still debating coming off creatine but I kind of want to stick with it.  Starting a sort of westside template.

Monday-  ME bench
Tuesday- ME squat/deadlift
Thursday- Dynamic bench
Friday-Dynamic squat/deadlift

I might start doing a split more like what westside uses, but that would require working out sunday or saturday, and I end up traveling on weekends a lot or working all day saturdays, so this will have to do for now.

I will change ME exercises and assistance exercises every 2 weeks.  One day will have assistance work of low volume tricep work the other higher volume, same with shoulders, back will be high volume but one day a row one a pull down type.  I've worked out the exercises I will do for bench for the first 2 weeks, will work on leg plan by tomorrow. 

I need to get some gear, looking at wrist wraps, a belt, I used the inzer forever belt last week and loved it, but I can use a crappy gym belt for now, going to use on heavy sets.  Also I want to order a set of purple bands for speed days, and maybe on some ME exercises.  I am worried about doing box squats on what I have at my gym because it really doesn't go quite as low as I want.  I want it to put me below parrellel.  I could build one but would be a pain to get to the gym lol, and I could bring boards for board presses.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Alright so today started out great, but I got fatigued quickly and tired out by the time I got into my back exercise.

Weigh in 201

ME bench

CGBP
185x5
205x3
225x3
245x3(barely made last one up no help but it wore me out)
275xfail
255x1,1 but spotter bumped it on second set at top
245x1

Next week I will probably only go up to 235 before starting the singles, and then not make a big jump like I did, I should be able to work my way up to 275 on close grip.  The goal is to hit a max and do 3 single rep sets within 90% of that max weight.

Tricep press downs, little v bar
150x12
160x12
180x10
190x10

BB rows
225x10
235x8
245x7,6

bent over lateral raises
25x12
30x10x2

Would have been easier to get through without being sick and better progression on my sets and reps.  But it's just up from here.  I don't think I will be that sick or sick for long, this is the first time I have been sick in a long time, when I have been around a lot of sick people in the past 6 months and not caught anything.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

So I am a lot more sick than I was yesterday, but I still dragged myself to the gym, was constantely sneezing into a towel and blowing my noise, and I would have snot running while I finished a set.  Still I did quite well considering.

Weigh in 199

ME Squat/Deadlift

Manta ray box squats, wide stance, box half inch below parrellel roughly. Would have liked it a half inch lower.

185x5
225x5
245x3
265x2
285x1
295x1
305x1(this was pretty much as heavy as I could have gone today, which I am satisfied with)

Good mornings
135x12
155x10
175x10
195x8

Seated super horizontal calf(I didn't read anywhere about including calves but I wanted to)
400x15
490x12
525x8
560x6

Swiss ball hyperextensions
3x20-25
Machine crunches
forgot weight but worked up to 1 less than max setting, 4 sets 6-10 reps

Hopefully I will start getting better by my dynamic days.  My bands shipped, won't have them this week, but probably next, excited for my belt and wrist wraps too. I used one of the belts at my gym today and hated it.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Why are you using a ray?lol

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"Simmons believes that the Manta-Ray and the Safety Squat Bar are very good for helping to build the squat. He believes that the Manta-Ray somehow helps your deadlift as well - you have to stay upright when using the Manta-Ray and it helps isolate the legs" 
Sean Anderson
Taken from notes from a seminar from louie simmons in 1998

Just doing it so I am not just doing ordinary squats on my max effort day.  Won't use it on dynamic day. And using it next tuesday and will change exercises the following week. Problem is it breaks the blood vessels at the top and makes horrible lines.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Yea it does it puts so much pressure in such a small area. And just so you know, 1998 was 11 years ago ;) The SS bar is great for squating with rc injuries but the ray is obsolete.

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Good point.  I just don't have many options for max effort squat day. 

Another site suggested these.  And this is from 2006

Safety squat bar squat
Cambered bar squat
Manta Ray squat
(All squats are done on a low (1-2" below parallel), parallel or high (1-2" above parallel) box. As you can tell, there is a great many variations with these three exercises.
Rack deadlifts (or pin pulls)
Deadlifts while standing on elevated platform
Reverse band deadlifts

Just 3 stupid squat movements, any ideas?

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I wouldn't say the manta ray is obsolete, power lifters usually use it to get an ultra high bar position that will force them to stay more upright.   I could see it hellping your deads for sure.

I guess I don't understand squating to improve deads when there are so many dead variations to improve deads.

Have you tried front squating? That's strait up and down, quad dominant.

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They are both good, I'm sure most people can do more weight with the manta ray squat device than a front squat though.   Different variations of things are always good to help bring up lacking areas.

Ok my computer took a poop on me, so this will be short at a friends, and I wrote it on paper but probably won't remember it all.

Weigh in 199 being sick isn't helping me keep my weight over 200

Dynamic bench

Speed Bench 45-60 second rests
155x3x2
165x3x6

SOHP
135x5
145x5
155x3x2

Dips weighted focus on lockout, short range, not a big fan
100x6
125x6
145x6x2

Weighted pull ups past shoulder width
25x8x2
35x6,7,6

Workout felt pretty good, This friend of mine was trying to do decline sit ups with a 100 b plate, holding it in front of his chest straight arms upward.  He couldn't do it so he convinced me to try, I shouldn't have cause it really wore me out, I did 4 of them and then stopped cause it felt crazy to me.  Anyways hopefully I will be able to fix my computer, it's a stupid issue with it not wanting to turn back on, already took it apart and tried different things, I built the thing should be able to fix it but I have my university's IT team looking at it for me.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

OK so this is for yesterday on friday.

weigh in 201

Dynamic legs

Speed box squats 45-60 sec rests
165x2x2
175x2x6

BB hack squats
225x8x3(these give you a good feeling in your quads)

glute ham raises just bodyweight
forgot sets maybe 4 or so

standing calf superset with hanging knee raises with 35 lbs in between feet, was short on time had to get to work. 4 sets progressing in weight on calves.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

My bands just barely came in the mail, I'm excited to use them.

weigh in 200.5

ME Bench

CGBP
185x5
205x5
225x3
235x2
245x1
255x1x3(was hard, wanted to go higher but that felt like my limit)
Probably doing floor rack presses next week wide grip, elbows are like a half inch off the ground tested it today, might even try doing reverse bands if I can think of a way to get them hooked up on it.

BB rows
225x8
245x8x3

tricep press downs
160x12
170x12
180x11
190x9

bent over lateral raises
25x12
30x12x2

Back exercise next week will be chest supported isolateral rows, shoulder will be face pulls, tricep will be rolling jm presses with dumbells. I hope my belt comes in before I hit the gym tomorrow, I don't want to use the crappy belt that is already there.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Keep up the good work bro, numbers are looking solid!  Any specific programs you're on?

Squat - 350     
Bench - 325 
Dead - 500

BW 196

Thanks, just working off a westside template and whatever info I can find online plus some tweaks.  Gym is pretty limited, if anything so far in 1 week I feel underworked and feel like I should be getting more reps and sets in.  But if my focus is on strength I guess I should keep my reps down and focus on bringing the weight up.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx