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>>?<<--- A Question of Balance --->>?<<

Muscle Gelz Transdermals
IronMag Labs Prohormones
SAT 26AU060810

CARDIO HIKE
- :)

SQUAW PEAK (piestewa)
Summit Trail

trail shoes, camelbak (cardiolight)

35min UP, 1.3mi
19min DN, 1.3mi
54min TTl, 2.6mi

attachment.php


This is a pretty steep and rocky trail so it was tough to open up and run
but I ran as much of the trail as I could, up, and as was safe, down

Also still breaking in the new shoes, not entirely used to what they are capable of!?!?!

Flying for me without the pack - :bounce:
(also this was not as hard on my knees with a heavy load) Nice Break
 
Last edited:
SUN 27AU061040

WARMUP

LG PRS, SHLDR ROTATIONS

PUSH PRESS
135x3, 5
155x3
175x2
190x2
210x2
225x0, 1 - :(

HNG PWR SN

95x2
115x2
135x2, 2
155x0 = grip, sweat

HNG PWR C & PWR J
135x5, 5
155x3, 3
135x3, 3

PRONE LEG CURL

150x8
170x8
190x7 - wow, weak

Tried FRT SQT W/bar
PAIN, 1st Rep = DONE, NOPE - :no:

SETD LG CURL

100x darn machine was broken = DONE-DONE

LONG STRETCHING SESSION
 
No Workouts this week

TIME OFF - :thumbs:

I will do some walking though...
Not mountain hiking, just a walk in the neighborhood
 
SUN 03SE060705

HIKE

Humphreys Peak

Elevation: 3,343 up
Boots, Camelbak, Thermal Pants & Shirt

getmap.asp


I don't have a good TOPO map of Humphreys...

The trail was tough 12,633ft total elevation...
Rained last night, lower forest trail was slick with mud...
switchbacks thru the woods were cake...
Trail got tough coming out of the treeline,
lots of loose volcanic rock and gravel (like hiking in wet sand)

At about 11,000 feet the altitude grabbed me hard,
(I jumped up a few tricky rock sections and nearly passed out once)

I had to re-pace my ascent, out of the trees, the tundra was cold and
windy (about 35 degrees).
I chugged it out to past four false peaks to the summit
sat for about 18 min let my heartrate fall, ate a trioplex bar...

Everyone I spoke to, said they had altitude sickness after climbing...
I decided to spend the night up at the base of the trail which gave me
like 12 hours of exposure to elevation over 8,000ft...
I didn't get sick

Mornings like this are Magic!
 
Last edited:
MON 04SE051100

STNG MLTY PRS
(behind)
65x15
85x12
105x10, 7

NAUTILUS XPLOAD LAT
180x15
270x12, 12, 12

DB BENCH
50x12
60x12, 12, 12

ASSISTED PULLUP
#8x10, 10, 10, 10

Really sore today... Everything, joints, bones, muscles
Gassed after every set!?!?!
Back extremely knotted

Soak in hot tub, hour long sport massage - :thumb:

Being out of breath after every set has something to do with altitude sickness
or some sort of oxygen deprivation - :hmmm:

I'm going to look this up
 
Hypoxia (medical)


Jump to: navigation, search
For other uses of the term "hypoxia", see hypoxia (disambiguation). Hypoxia is a pathological condition in which the body as a whole (generalised hypoxia) or region of the body (tissue hypoxia) is deprived of adequate oxygen supply. Low oxygen content in the blood is referred to as hypoxaemia. Hypoxia in which there is complete deprivation of oxygen supply is referred to as anoxia.
Generalised hypoxia occurs in normal people when they ascend to high altitude, where it causes altitude sickness, and the potentially fatal complications of altitude sickness, high altitude pulmonary oedema (HAPE) and high altitude cerebral oedema (HACE). Hypoxia also occurs in healthy individuals when breathing mixtures of gases with a low oxygen content, for example while diving underwater, especially with closed-circuit rebreather systems that control the amount of oxygen in the air breathed in. Altitude training uses mild hypoxia to increase the concentration of red blood cells in the body for increased athletic performance.
Contents

[hide]//
[edit]

Symptoms

Symptoms of generalized hypoxia depend on its severity and speed of onset. In the case of altitude sickness, where hypoxia develops gradually, the symptoms include headaches, fatigue, shortness of breath, and nausea. In severe hypoxia, or hypoxia of very rapid onset, seizures, coma and death occur. Severe hypoxia induces a blue discolouration of the skin, called cyanosis (haemoglobin is blue when it is not bound to oxygen (deoxyhaemoglobin), as opposed to the rich red colour that it has when bound to oxygen (oxyhaemoglobin)).
[edit]

Causes of tissue hypoxia
  • Hypoxic hypoxia when there is an inadequate supply of oxygen. The term "hypoxic hypoxia" refers to the fact that hypoxia occurs as a consequence of low partial pressure of oxygen in arterial blood, in contrast to the other causes of hypoxia listed below, in which the partial pressure of oxygen in arterial blood is normal. Hypoxic hypoxia may be due to:
    • Low partial pressure of atmospheric oxygen (e.g. at high altitude).[1]
    • Inadequate pulmonary ventilation (e.g. in chronic obstructive pulmonary disease or respiratory arrest).
    • Shunts in the pulmonary circulation or a right-to-left shunt in the heart. Shunts can be caused by collapsed alveoli that are still perfused or a block in ventilation to an area of the lung. Whatever the mechanism, blood meant for the pulmonary system is not ventilated and so no gas exchange occurs (the ventilation/perfusion ratio is zero). Normal anatomical shunt occurs in everyone, because of the thebesian vessels which empty into the left ventricle and the bronchial circulation which supplies the bronchi with oxygen.
  • Anemic hypoxia in which arterial oxygen pressure is normal, but total oxygen content of the blood is reduced.[2]
  • Hypemic Hypoxia when there is an inability of the blood to carry oxygen.
  • Histotoxic hypoxia in which quantity of oxygen reaching the cells is normal, but the cells are unable to effectively use the oxygen.
  • Ischemic, or stagnant hypoxia in which there is a local restriction in the flow of otherwise well-oxygeneated blood. The oxygen supplied to the region of the body is then insufficient for its needs. Examples are cerebral ischemia, ischemic heart disease and Intrauterine hypoxia, which is an unchallenged cause of perinatal death.
[edit]

Pathophysiology

After mixing with water vapour and expired CO2 in the lungs, oxygen diffuses down a pressure gradient to enter arterial blood around where its partial pressure is 100mmHg (13.3kPa).[1] Arterial blood flow delivers oxygen to the peripheral tissues, where it again diffuses down a pressure gradient into the cells and into their mitochondria. These bacterial like cytoplasmic structures strip hydrogen from fuels (glucose, fats and some amino acids) to burn with oxygen to form water. Released energy (originally from the sun and photosynthesis) is stored as ATP, to be later used for energy requiring metabolism. The fuel's carbon is oxidized to CO2, which diffuses down its partial pressure gradient out of the cells into venous blood to finally be exhaled by the lungs. Experimentally, oxygen diffusion becomes rate limiting (and lethal) when arterial oxygen partial pressure falls to 40mmHg or below.
If oxygen delivery to cells is insufficient for the demand (hyoxia), hydrogen will be shifted to pyruvic acid converting it to lactic acid. This temporary measure (anaerobic metabolism) allows small amounts of energy to be produced. Lactic acid build up in tissues and blood is a sign of inadequate mitochondrial oxygenation, which may be due to hypoxemia, poor blood flow (e.g. shock) or a combination of both.[3] If severe or prolonged it could lead to cell death.


Excess lactic acid would explain the soreness and the huge number of
knots in my muscles
 
Last edited:
WED 0906061545

INCL DB PRS (wide)
50x15
60x15
70x12, 12

YATES ROW
135x15
155x12
175x12
195x12

CLOSE GRIP (lying/seated position)
95x12
115x12
135x12

TBAR ROW (wide)
90x12
135x12, 12

HNG PWR C&P
155x3, 3, 3
185x2

Man, my BB strength is pathetic...
I need to beef back up a bit I think
 
Last edited:
THURS 09/07/06 1600

STRETCHING
WARMUP


LYING LG CURL
110x12
130x12
170x8

FS
65x3, 3

OHS
65x3, 3

SNATCH
65x2, 2, 2 (good)
95x1, (miss), (miss) = (bad)
65x2, 2
85x2, 2, 2

FRT SQT
95x5
135x4
155x4
175x4
195x3
225x0 (cramp in hammie as I unracked the bar ( Sunday's Hike?)

HNG PWR C & PWR J

135x1, 1, 1, 1 (slow as heck) - :laugh:

SETD LG CURL
110x15
150x12
170x11
190x7 - :(

GOOD stretching... Foam roller on traps and hams
 
SAT 09SE061030

Cardio

20min Xtrainer @ Fatburn

STNDG MLTY

65x15
85x15
95x10
115x8

SNGL ARM DB LATL RAISE
15x15L+15R ---> repeat ---> repeat ---> repeat

YATES ROW

135x12
185x12
205x12
225x10 - Loads of back... less grip - :(

INCL BENCH (wide, slow)
95x15, 15, 15
 
SUN 10SE061000

CARDIO

20min xtrainer @ HR150

Static AB (lwr) combo 20reps per till high burn

----------------------

GUN SHOW TODAY - :)
 
Wow! a week since I posted - :confused:


TUES 12SE061530

18min cardio = xtrainer @ HR-150

HNG PWR SN
95x3
115x2
135x2, 2
155x1, miss (grip/sweat)

HNG PWR C&P

155x2
185x2
205x2

JERK (rack)
165x2, 2

DARN!... I am all screwed up today, balance, energy, focus all SH#T - :(

STATIC AB STRENGTH CIRCUIT THINGY - :shrug:

done... I took allergy meds as my face was itching off
I wonder if that messed me up - :hmmm:
 
WED 13SE061530

CARDIO
Xtrainer - 20 @ HR-150

INCL BB BENCH
(wide, acceratory)
95x15, 15, 15

YATES ROW
(acceleratory)
135x12
165x10
185x10

CLOSE GRIP (acceleratory)
115x12
135x10, 10 - whew, this last one lost some snap

PUSH PRESS
135x5 - NO snap = done :laugh:

REV PEC DEC

90x10
100x10
110x10
120x10

CYBEX AB CRUNCH

40x12, 12, 12

DONE
 
THURS 14SE061430

CARDIO


25min Xtrainer @ 150 HR

ALT FEET LUNGE/JERK

45x10, 10, 10

OVERALL STRETCH

STATIC ABS
 
SAT 16SE061000

TREADMILL INTERVAL

I ran the hill incline progarm and bumped the INCL for 35min
It varies from 3-6.5 MPH on the peaks at flat incl
then at the low speeds 3.5-4.5 I bumped the INCL from 10-15degr

Good little workout, but it was cake, I bumped the last two peak sprints
to 7.5 and 8.5 mph

60sec rest btwn all sets today
(more between exercises)

HNG PWR CLN ---> PUSH PRESS
135x5 ---> 5
165x4 ---> 4
185x3 ---> 3
205x2 ---> 2
I broke these apart into like a compound thing, just different


JERK
(speed) (jumprope between sets)
135x5
155x5
175x4
195x3
this was surprisingly cool, the roping really loosened me up and the jerks
were greasy smooth - "I LIKE"

INCL DB BENCH
60x12
70x12
80x12

YATES ROW
165x12
185x12
205x12
225x12

DONE!

Killer workout, I felt like an animal - :hmmm:
(I wonder what thats about)
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
My friend sent me a wasting diet that she used to run to drop
weight before comp, I will have to adjust the protein portions
for male, as she is a 140lb female

Subject: the diet from HELL
ok here it is:
Day 1 thru Day 3
Breakfast: 3oz flank steak - 1/2 cup plain oatmeal
Snack: 3oz chicken & green veggie
Lunch: 3oz chicken & baked potato
Dinner: 3oz chicken & green veggie

Day 4
Breakfast: 3oz flank steak - 1/2 cup oatmeal - 1/2 cantalope
Snack: banana & non-fat yogurt
Lunch: 3oz chicken & green veggies
Snack: baked potato
Dinner: 3oz chicken & green veggies & 1/2 cup frozen yogurt

Day 5
Breakfast: 3oz flank steak - 1/2 cup oatmeal - 1/2 cantalope
Snack: banana & non-fat yogurt
Lunch: 3oz chicken & green veggies
Snack: baked potato
Dinner: 3oz chicken & green veggies
I think Im going to run this until the Olympia (2 weeks)
I am also going to run a colon cleanse, because I feel like
I'm accumulating waste... (no matter how much cardio or abs I run
my stomach always seems bloated, inside... not the standard outside fat)
 
My static grip strength is growing... My back can bury that weight
I just cant hold the bar

(this is the exercise I blew my hernia on in 04')

Ever use chalk? I take it you probably don't want to use straps seeing that you do a fair amount of o-lifting.

was it a hernia, or herniated disc?



My friend sent me a wasting diet that she used to run to drop
weight before comp, I will have to adjust the protein portions
for male, as she is a 140lb female

Subject: the diet from HELL
ok here it is:
Day 1 thru Day 3
Breakfast: 3oz flank steak - 1/2 cup plain oatmeal
Snack: 3oz chicken & green veggie
Lunch: 3oz chicken & baked potato
Dinner: 3oz chicken & green veggie

Day 4
Breakfast: 3oz flank steak - 1/2 cup oatmeal - 1/2 cantalope
Snack: banana & non-fat yogurt
Lunch: 3oz chicken & green veggies
Snack: baked potato
Dinner: 3oz chicken & green veggies & 1/2 cup frozen yogurt

Day 5
Breakfast: 3oz flank steak - 1/2 cup oatmeal - 1/2 cantalope
Snack: banana & non-fat yogurt
Lunch: 3oz chicken & green veggies
Snack: baked potato
Dinner: 3oz chicken & green veggies
I think Im going to run this until the Olympia (2 weeks)
I am also going to run a colon cleanse, because I feel like
I'm accumulating waste... (no matter how much cardio or abs I run
my stomach always seems bloated, inside... not the standard outside fat)

I'll definately say that diet doesn't look like fun... Sadly I may have to resort to such a thing if my weight's still over my class after this next week.
 
No chalk allowed at my GHEY gym...

S ok though, it just forces me to be a bit tougher

(it was a balzak hernia)
 
My gym doesn't allow chalk either, ghey.
 
you guys must go to ghey gyms... Even the rec center fitness room I work at allows it if people bring it themselves... It's not even a real gym, and like 50% of the members are 40+
 
OK... I have to be able to live with this diet so I have made changes
bracketed below...

Day 1 thru Day 3
Breakfast: 3oz [8oz] flank steak - 1/2 cup plain oatmeal [w/ tbsp raw honey]
Snack: 3oz [6oz] chicken & green veggie [substitute tabbouleh w/o cracked wheat]
Lunch: 3oz [6oz] chicken & baked potato [sub yam]
Dinner: 3oz [6oz] chicken & green veggie [sub tabbouleh w/o cracked wheat]
Day 4
Breakfast: 3oz [8oz] flank steak - 1/2 cup oatmeal [w/tbsp raw honey] - 1/2 cantaloupe [sub 2 kiwi]
Snack: banana & non-fat yogurt
Lunch: 3oz [6oz] chicken & green veggies [sub tabbouleh w/o cracked wheat]
Snack: baked potato [sub yam]
Dinner: 3oz [6oz] chicken & green veggies [sub tabbouleh w/o cracked wheat] & 1/2 cup frozen yogurt
Day 5
Breakfast: 3oz [8oz] flank steak - 1/2 cup oatmeal [w/tbsp raw honey] - 1/2 cantaloupe [sub 2 kiwi]
Snack: banana & non-fat yogurt
Lunch: 3oz [6oz] chicken & green veggies [sub tabbouleh w/o cracked wheat]
Snack: baked potato [sub yam]

Dinner: 3oz [6oz] chicken & green veggies [sub tabbouleh w/o cracked wheat]
 
SUN 17SE061045

WARMUP, STRETCH


FRT SQT 45x3 65x3 ---> OHS 45x2 65x2

SNATCH
65x5
85x3
95x2
115x2

FRT SQT
(6's = like 21's)
115x2, 2
135x2, 2
165x2, 2
185x2
205x2
225 (pussed)

CLEAN
135x2
165x2
185x2
(pretty decent)

HNG SN PL
135x6
165x6
185x6
205x6

SNATCH (stamina check)
85x2, 2, 1 + 1 wobbly, had to step fwd

PRONE LG CRL (lifefitness)
130x12
150x12
170x7 ---> 110x10 :fire:
:( to the 7 @ 170

LOT-O-STRETCHING
HOT TUB 15min
2 hours napping in sun by the pooule (after protein of course) - :p

Hours later, my knees feel OK (for now), and I forgot my rehband's today - :doh:
 
Well steak and oatmeal for breakfast...

So far so frickin great... WTH was my friend complaining about?
 
TUES 19SE061530

Word of the Day...
"Dieting SUX"

Cardio
30min treadmill walk/run interval program (pyramiding)


INCL DB BENCH
65x12
75x12
85x12
90x10 - its coming back a bit - :)

NAUTILUS XPLOAD LOW ROW
140x10
180x12
270x10, 10

DIPS
BWx12, 12, 12 - didn't think these would be that easy

NAUTILUS XPLOAD UPPER ROW
165x15
255x12
345x12

DONE - felt drained - muss B too much cardio

Got my Colonix today - :(
this will be fun...




... NOT!
medium_waynes_world_fake_picture_2.3.jpg
 
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