Doms are temporary, Mass fluctuates, but self-esteem lasts forever

[Shaolinkiwi]

Originally Posted by BendtheBar

Massive upright rows hombre. Great job as always.

thanks btb - I was getting into the doubles / triples. Never thought of doing it that way until I saw ppl here posting up about them.

Me like

[jhuse2]

Good strong workout. What is the difference in singles, doubles & triples. I see people posting it in their logs ans I am confused.

[kitarpyar]

Originally Posted by jhuse2

Good strong workout. What is the difference in singles, doubles & triples. I see people posting it in their logs ans I am confused.

singles = only 1 rep in the set
doubles = 2 reps in the set
triples = 3 reps in the set

[Shaolinkiwi]

Originally Posted by kitarpyar

singles = only 1 rep in the set
doubles = 2 reps in the set
triples = 3 reps in the set

^^ Correct - kinda lifting to your maxes and putting more adaptive stress on the muscle.

[jhuse2]

Originally Posted by kitarpyar

singles = only 1 rep in the set
doubles = 2 reps in the set
triples = 3 reps in the set

Okay I see. They are Max effort using 85-90% of 1 max rep weight. Thanks guys. The more terminology I learn helps me keep up with the post.

[Shaolinkiwi]

Preworkout meal
1 can of tuna and some low fat yogurt

Full Body A workout

3 minutes high intensity jumping rope

One arm dumbbell snatches - 1 x 10 @ 62lbs

3 minutes rowing machine Lv 10 - 754 meters

Dumbbell squat and presses - 1 x 10 @ 45lbs

3 minutes high intensity jumping rope

Feet elevated pushups 50 reps

Bodyweight rows up to smith bar with feet elevated on bench 22 reps

Dumbbell squat and presses - 1 x 10 @ 45lbs

3 minutes high intensity stair climbing Lv 9 hill program 41 floors

One arm dumbbell swings
1 x 8 each arm @ 55lbs
1 x 8 each arm @ 50lbs

Feet elevated pushups 45 reps

Bodyweight rows up to smith bar with feet elevated 22 reps

3 minutes high intensity jumping rope

Time to complete 43 minutes (PR!!)

Progression
Rower inc from 714 meters to 754 meters
2nd set of Bodyweight rows inc from 20 reps to 22 reps
Stair climber inc from 40 floors to 41 floors
2nd set of push ups inc from 40 to 45

Completion time reduced from 44mins to 43 mins

Notes / comments
The skipping is getting easier only stopped once in the last set for a few seconds. Completed in my best time ever and notched up a couple pr's aswell, today is a good day.

Post workout meal
PWO shake
6 eggs 1 yoke
6 inch meatball sub no cheese

[Shaolinkiwi]

Ok my new supps arrived today and I'm going to start a seperate log / review on these cutting supplements.

Animal Cuts 42 pak
CLA
BCAA's
Chromium Picolinate.

The log will start my Monday the 25th of Jan which is (American) Sunday 24th.
Stay tuned and keep your eye's open for this upcoming no bs review.

Side info:

Chromium Picolinate.
Chromium, a trace mineral, is essential to the body's production of insulin. Insulin is a hormone that stabilizes the body's blood sugar level. Research shows that chromium is an essential part of our diet. It can have many beneficial results when supplemented.

It enhances insulin's effect in the body, improving the uptake of glucose, thereby causing better blood circulation and maintenance of blood sugar levels. Gaining energy, burning fat, and building muscle with greater ease are attributed to chromium, to name a few. Lowering body fat and increasing lean body mass are just a few of the positive properties that chromium exhibits on the body. Research shows that supplementation also has some age slowing effects and therefore can increase the life span!


CLA
Conjugated Linoleic Acid is a naturally occurring derivative of linoleic acid. Studies suggest that CLA may bring about favorable changes in body composition by metabolizing fat for energy, which may assist with weight control. CLA also possesses antioxidant activity and supports cardiovascular health.