The FOX's OFFICIAL journal

thx again mobley.   i may have a bit more experience, but you seem more knowledgable and give good advice.

i'm fairly certain, and hoping my next 3 plate lift will be the benchpress.  i'm ONLY 15 pounds away.. so close, but SO far.  been stuck at 300 for almost a year (9 mo').. and i highly doubt my squat will jump up 80 pounds in time to beat bp, but you never know

i'll start real low on powercleans. treat it like i did deads....     what weight do you recommend i start with??  95 pounds (1x25 on each side) or even less than that??    maybe just a 10 pound on each side???  

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox


popped 4 bcaa pills and hopped on the treadmil and did 20 minutes of HIIT cardio.  took 4 more bcaa pills directly after cardio

4 bcaa pills really isnt going to do anything.  After all isnt that like 3.2 grams or something?  I would recommend more like 20-30g while youre working out and 10 before and after cardio.  The pills are way too expensive, and if you use them correctly youll kill a bottle in days. Buy powder.

you are assuming that you treat bcaa's the same way you do protein powder.  where did you find that 20 to 30 grams of bcaa's are necessary?  that's way too much IMO... even with powder you'll use it up extremely fast.

bcaa's are already broken down, where-as protein has to be processed first.
i just read an article the other day all about bcaa's... i need to find it.

anyways.. i think you're wasting money by taking 30 grams of bcaa's.  granted, you look great and are super cut, so i guess i really have no room to talk now do i?    

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

you are assuming that you treat bcaa's the same way you do protein powder.  where did you find that 20 to 30 grams of bcaa's are necessary?  that's way too much IMO... even with powder you'll use it up extremely fast.

bcaa's are already broken down, where-as protein has to be processed first.
i just read an article the other day all about bcaa's... i need to find it.

anyways.. i think you're wasting money by taking 30 grams of bcaa's.  granted, you look great and are super cut, so i guess i really have no room to talk now do i?    

I am assuming no such thing.  It is a common suggestion to get about .44g bcaa for each kg of bw.  For me that would work out to about 40g  I guess id get most of it through my regular diet, but ive also read more than once to take lots of bcaas during a cut and what i mentioned before was recommended on some T-nation article, doesnt really mean its correct, in fact now it does seem like a little much but i dont think 8 pills is quite enough. I usually take about 15g before i run in the morning and dont take any before lifting, just the bcaa thats already in the whey protien.

why does the bottle suggest 5 before, during, and after training then??   and no more than 25 caps a day?

there are different consistancy's depending on the type of bcaa's you get.    I purchased the biotest ones that are used for the "velocity diet", and those have significantly more bcaa ratio than other brands i've seen.

i think the 3 main AA's have 1200ish, 900ish, and 900ish mg per serving.  one serving is 3 caps.. so you were right on when you said 3.2 grams.

hmm.. i dunno,  i take whey before lifting,  bcaa's before and after cardio, and more whey after cardio... i think i'll b fine.

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

why does the bottle suggest 5 before, during, and after training then??   and no more than 25 caps a day?

there are different consistancy's depending on the type of bcaa's you get.    I purchased the biotest ones that are used for the "velocity diet", and those have significantly more bcaa ratio than other brands i've seen.

i think the 3 main AA's have 1200ish, 900ish, and 900ish mg per serving.  one serving is 3 caps.. so you were right on when you said 3.2 grams.

hmm.. i dunno,  i take whey before lifting,  bcaa's before and after cardio, and more whey after cardio... i think i'll b fine.

dont figure your dosage based on the bottle of anything, theyre usually wrong and you need to look it up to find out.

very true.  

but, no one's ever really shown me factual material on JUST how much bcaa's a person with a high metabolism needs when cutting.    hence the reason i'm sorta winging it right now.

and.. does this mean that a person needs .44 of bcaa per kg for total AA.... or is this in addition to 1.2 grams of protein per / pound of body weight??
 
see what i'm saying...    maybe they are determining this .44 number from a person that gets ALL their AA from bcaa's.. and not protein shakes / food, etc.

i'm just very confused now.   i trust you know your information but kinda feel "iffy" about it still.

My name is FOX.... and I approve this message.

here's what I did yesterday

Wednesday ---- 6 - 11 - 08 ----  Current weight = 202.2 lbs.
 
Deadlifts  3x5 -- 245
Pullups 3x10 -- Bodyweight
Altered BB curls followed by regular BB curls --- 40 lb BB
10/10,    8/8,    6/6

BB Rows  3x5 --125
Hammer Curls  2x5 --35's
Incline DB Curls  3x1 -- 40's


My arms and back were shot, and today i'm sore (back).  feels great.  love this workout so far

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

Frank (yet) gave me a strength routine that has really worked for him.  He said he got it from IBB.  The split goes like this.

Sunday = chest/tri
Mon = back/bi
tues = off
wed = legs/shoulders
thurs = chest/tri
fri = off
sat = off

Too many off days there bud.  Two days on, one day off, there shouldn't be two days off in a row.  I guess if it's impossible for you to workout on Saturday two days rest won't kill you.

I'm glad you're liking it, and I hope you're upping the weight each set.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

i know i know... but there's really no way i can do the way you recommended me.   this is the best i can do for now.

getting 2 days of rest won't hinder my results too much will it?

wait a second here,  i thought the weight stayed the same, then you upped it after 2 full cycles of the routine.  i'm terribly confused again.

are you saying that on deadlifts for example,  instead of doing 3 sets of 5 with 245, i should be doing this...
1 set of 245 for 5 reps
1 set of 250 for 5 reps
1 set of 255 for 5 reps???

b/c i've been staying at a constant weight.  efffffffff me.

My name is FOX.... and I approve this message.

Friday ---- 6 - 13 - 08 ----  Current weight = 199.6 lbs. 
  
The weight is ramped for everything.  Powercleans felt weird, but HEY!!  i was a virgin powercleaner... not anymore.   definately need to work on form, but it felt good.  and of course.. look at the ecto at work. that weight is dropping like crazy.   i am lookin SKINNAY!!! heeeeeeeell yea
 
Powercleans  3 x 5/3/1    --  85/105/125   
Squats  3x5  --  175/180/185
Standing OH BB Press  3x5  ------  95/100/105
Barbell Calf Raises  3x12 --------  185 
Side Raises  3x8   --------   15's/20's/25's  (i don't really like side raises for some reason)
Hamstring Pulldowns  3x8    ---------  95/100/105 

My name is FOX.... and I approve this message.

Cool you doing standing oh press make sure you don't break of your form when the weight gets heavy- you feel it in your abs when it gets heavy and your doign with the right form.

Damn you drop weight fast lol... hopefully it's just all fat!!!

Sunday ---- 6 - 15 - 08 ----  Current weight = 197.4 lbs.
 
Deadlifts  3x5 -- ramped weight --   240/250/255
Pullups 3x10 -- Bodyweight
Altered BB curls followed by regular BB curls --- ramped weight
10 reps of each with 37.5 lbs
8 reps of each with 40.0 lbs
6 reps of each with 42.5 lbs

BB Rows  3x5 -- ramped weight --  125/135/145
Hammer Curls  2x5 -- ramped -- 30/35 
Incline DB Curls  3x1   --   50's
(chair setting was = 4 holes showing)

My name is FOX.... and I approve this message.

Monday ---- 6 - 16 - 08 ----  Current weight = 199.0 lbs.

Incline BP  3 x 5 ---- ramped weight -- 195/200/205
Dips 3 x 10 ---- ramped weight -- 35/37.5/40 
Flatbench 3 x 5 ----- ramped weight -- 205/215/225
Close-grip BP 3 x 5 -- ramped weight -- 145/150/155
Skullcrushers 3 x 8 -- (ez curl bar utilized) -- Ramped weight --- 75/80/85

popped 5 bcaa pills
HIIT = 20 mins
Incline = 3%
6.5 starting speed, ramped for 2 mins.  
1 minute resting period between ramping speeds at 3.3 mph
 
took 5 more bcaa pills post HIIT.  i was sweating like craaaazy

My name is FOX.... and I approve this message.

How has the routine been treating you?  How have powercleans been going? 

No the leg press is not the same as doing squats.