Friday, October 30, 2009
10/29/09
10/29/09
Leg Press 340 2:20
Chest 145 1:40
Vertical Press 90 1:40
Pull down 145 2:00
9/26/09
Leg Press 310, 2:10
Chest 140, 1:44
Vertical Press 75, 1:58
Pull down 145, 1:46
My days of easy gains are over. My chest press has been stuck at 145, 1:40 for 3 weeks now.
Leg Press 340 2:20
Chest 145 1:40
Vertical Press 90 1:40
Pull down 145 2:00
9/26/09
Leg Press 310, 2:10
Chest 140, 1:44
Vertical Press 75, 1:58
Pull down 145, 1:46
My days of easy gains are over. My chest press has been stuck at 145, 1:40 for 3 weeks now.
Wednesday, October 28, 2009
Naked Mole Rats
The Life Span of a Rodent May Aid Human Health
I like mole rats, they don't feel pain and live extremely long compared to other rodents.
I like mole rats, they don't feel pain and live extremely long compared to other rodents.
Tuesday, October 27, 2009
65/25/15
Each calorie can be broken into Grams
Protein = 4 calories
Carbs = 4 calories
Fat = 9 calories
60% carbs, 25% protein, and 15% fat is an ideal ratio suggested by Mike Mentzer.
2300 Calories, Weight gaining calorie intake. This is my BMI plus activity calories, plus 300 calories for weight gain.
Carb 2300 *.65=1,495
Protein 2300*.25=575
Fat 2300*.15=345
Carb 1495/4 = 374 Grams
Protein 575/4 = 144 Grams
Fat 345/9 = 38 Grams
THIS IS A WORK IN PROGRESS.
Protein = 4 calories
Carbs = 4 calories
Fat = 9 calories
60% carbs, 25% protein, and 15% fat is an ideal ratio suggested by Mike Mentzer.
2300 Calories, Weight gaining calorie intake. This is my BMI plus activity calories, plus 300 calories for weight gain.
Carb 2300 *.65=1,495
Protein 2300*.25=575
Fat 2300*.15=345
Carb 1495/4 = 374 Grams
Protein 575/4 = 144 Grams
Fat 345/9 = 38 Grams
THIS IS A WORK IN PROGRESS.
Monday, October 26, 2009
Heavy Duty Articles
Mike Mentzer - Articles
Quoted from the article: How Protein Initiates Muscle Growth.
Q. How many grams of protein do I require daily?
A. In my liberal example, a person engaging in high intensity training or Dr. Layman's long distance running example may need between 1.6 to 2.0 grams per kilogram (2.2 pounds) of body weight, while a couch potato may only require 1.4 grams per kilogram of body weight.
Q. Shouldn't protein intake vary per person depending on body size?
A. The more you weigh, as a result of training, the more protein you will require. For example, using 2.0 grams per kilogram of bodyweight for an individual weighing 175 pounds (80 kilograms) would require they consume about 160 grams of protein daily. However, after gaining ten pounds of muscle, resulting in a weight of 185 pounds (84 kilograms), that same person would need 168 grams of protein daily.
Q. Should I be eating every 2 hours (6 meals a day) with each meal having protein?
A. Let me answer the last part of this question first. Each meal should have some protein, because protein helps regulate blood glucose and provides satiety (fullness or satisfaction). I would recommend 3 meals and a snack daily and not to let more than 4-5 hours go by without eating. This will help you have control over your Calorie intake and meet requirements from other food groups.
Q. How do I measure protein in grams?
A. 1. One ounce of meat, fish, poultry, or lean pork contains 7 grams of Protein.
2. One egg, two tablespoons of natural peanut butter, or ½ cup of dried beans, peas, or lentils each provide 7 grams of protein.
3. ½ cup of cooked vegetables or 1 cup of leafy greens provides 5 grams of protein.
4. 1 cup of milk or yogurt, or 1 ounce of natural cheese typically provides 8 grams of protein.
5. Typically, one serving of grains (either 1 slice of bread, or ½ cup of rice, or ½ cup of pasta, or ½ cup of cereal provides 3 grams of protein-amount of protein varies on brand of cereal).
6. Always read the Nutrition Facts panel on food packaging that tells you the serving size and how many macronutrients are in each serving. If you do not have a calorie booklet that breaks down the food into Carbs, Protein, and Fats, I recommend you purchase one.
Quoted from the article: How Protein Initiates Muscle Growth.
Q. How many grams of protein do I require daily?
A. In my liberal example, a person engaging in high intensity training or Dr. Layman's long distance running example may need between 1.6 to 2.0 grams per kilogram (2.2 pounds) of body weight, while a couch potato may only require 1.4 grams per kilogram of body weight.
Q. Shouldn't protein intake vary per person depending on body size?
A. The more you weigh, as a result of training, the more protein you will require. For example, using 2.0 grams per kilogram of bodyweight for an individual weighing 175 pounds (80 kilograms) would require they consume about 160 grams of protein daily. However, after gaining ten pounds of muscle, resulting in a weight of 185 pounds (84 kilograms), that same person would need 168 grams of protein daily.
Q. Should I be eating every 2 hours (6 meals a day) with each meal having protein?
A. Let me answer the last part of this question first. Each meal should have some protein, because protein helps regulate blood glucose and provides satiety (fullness or satisfaction). I would recommend 3 meals and a snack daily and not to let more than 4-5 hours go by without eating. This will help you have control over your Calorie intake and meet requirements from other food groups.
Q. How do I measure protein in grams?
A. 1. One ounce of meat, fish, poultry, or lean pork contains 7 grams of Protein.
2. One egg, two tablespoons of natural peanut butter, or ½ cup of dried beans, peas, or lentils each provide 7 grams of protein.
3. ½ cup of cooked vegetables or 1 cup of leafy greens provides 5 grams of protein.
4. 1 cup of milk or yogurt, or 1 ounce of natural cheese typically provides 8 grams of protein.
5. Typically, one serving of grains (either 1 slice of bread, or ½ cup of rice, or ½ cup of pasta, or ½ cup of cereal provides 3 grams of protein-amount of protein varies on brand of cereal).
6. Always read the Nutrition Facts panel on food packaging that tells you the serving size and how many macronutrients are in each serving. If you do not have a calorie booklet that breaks down the food into Carbs, Protein, and Fats, I recommend you purchase one.
Friday, October 23, 2009
Modern man a wimp, says anthropologist Peter McAllister in 'Manthropology
Modern man a wimp, says anthropologist Peter McAllister in 'Manthropology
According to anthropologist Peter McAllister, modern men are the 'sorriest cohort of masculine Homo sapiens to ever walk the planet.'...
According to anthropologist Peter McAllister, modern men are the 'sorriest cohort of masculine Homo sapiens to ever walk the planet.'...
Thursday, October 22, 2009
10/21/09
Chest, 145 1:40, +:01
CRow, 165 1:44, +:08
Vertical Press, 90 1:27, 5 lbs -:15
Pulldown, 150 1:22, +:42
Leg Press, Machine Down
I'm starting to hit a point where I can't maintain big weekly increases, except for the overhead press which is starting to get better. I'm thinking about modifying my routine at the end of the month.
I'm not sure if I should increase my weight and shorten my exercises.
CRow, 165 1:44, +:08
Vertical Press, 90 1:27, 5 lbs -:15
Pulldown, 150 1:22, +:42
Leg Press, Machine Down
I'm starting to hit a point where I can't maintain big weekly increases, except for the overhead press which is starting to get better. I'm thinking about modifying my routine at the end of the month.
I'm not sure if I should increase my weight and shorten my exercises.
Wednesday, October 21, 2009
Prejudice Is Hard-wired Into The Human Brain
Prejudice Is Hard-wired Into The Human Brain
Contrary to what most people believe, the tendency to be prejudiced is a form of common sense, hard-wired into the human brain through evolution as an adaptive response to protect our prehistoric ancestors from danger...
Contrary to what most people believe, the tendency to be prejudiced is a form of common sense, hard-wired into the human brain through evolution as an adaptive response to protect our prehistoric ancestors from danger...
Japanese man in mystery survival
Japanese man in mystery survival
A Japanese man has survived for 24 days in cold weather and without food and water by falling into a state of "hibernation", his doctor has said....
A Japanese man has survived for 24 days in cold weather and without food and water by falling into a state of "hibernation", his doctor has said....
Monday, October 12, 2009
Hard Facts about Soft Tissue
Hard Facts about Soft Tissue
"The bottom line for fat loss is as follows: 1) Build some calorie burning muscle through proper exercise. 2) Create a modest calorie deficit through dietary restraint. 3) Superhydration. 4) Get some extra sleep. 5) Avoid overactivity or steady-state activities that are popularly thought to "burn calories". If you have the discipline, these simple steps will prove successful beyond your expectations."
"The bottom line for fat loss is as follows: 1) Build some calorie burning muscle through proper exercise. 2) Create a modest calorie deficit through dietary restraint. 3) Superhydration. 4) Get some extra sleep. 5) Avoid overactivity or steady-state activities that are popularly thought to "burn calories". If you have the discipline, these simple steps will prove successful beyond your expectations."
Sunday, October 11, 2009
10/11/09
Chest 145 lbs +:09
C Row 165 lbs +:04
V Press 85 lbs -:06
Pulldown 150 lbs -:59
Leg Press 340 lbs -:22
I fell asleep late last night and woke up early. I was totally tired and didn't get enough sleep. This was also my second week where I boxed on Saturday. After boxing my biceps, shoulders and back are slightly sore. I think it was the lack of sleep that caused this workout to be so shitty. Regardless, I'm going to try moving my weights to Wednesday.
C Row 165 lbs +:04
V Press 85 lbs -:06
Pulldown 150 lbs -:59
Leg Press 340 lbs -:22
I fell asleep late last night and woke up early. I was totally tired and didn't get enough sleep. This was also my second week where I boxed on Saturday. After boxing my biceps, shoulders and back are slightly sore. I think it was the lack of sleep that caused this workout to be so shitty. Regardless, I'm going to try moving my weights to Wednesday.
Thursday, October 8, 2009
Jumping Rope
Jumping Rope
10/8/09
Time Speed Heart Rate
0 Starting 60 bpm
3 Moderate 120 bpm
1 Sprint 152 bpm
1:30 Rest 88 bpm
-----
3 Moderate 136 bpm
1 Sprint 164 bpm
1 Rest 108 bpm
-----
3 Moderate 136 bpm
1 Sprint 164 bpm
:30 Rest 124 bpm * Best Rest Time
-----
3 Moderate 144 bpm
1 Sprint 168 bpm
:30 Rest xxx
-----
1 Stairs 172 bpm
1 Stairs 180 bpm
10/8/09
Time Speed Heart Rate
0 Starting 60 bpm
3 Moderate 120 bpm
1 Sprint 152 bpm
1:30 Rest 88 bpm
-----
3 Moderate 136 bpm
1 Sprint 164 bpm
1 Rest 108 bpm
-----
3 Moderate 136 bpm
1 Sprint 164 bpm
:30 Rest 124 bpm * Best Rest Time
-----
3 Moderate 144 bpm
1 Sprint 168 bpm
:30 Rest xxx
-----
1 Stairs 172 bpm
1 Stairs 180 bpm
Wednesday, October 7, 2009
Safe Water Bottles
http://trusted.md/blog/vreni_gurd/2007/03/29/plastic_water_bottles
Choose your water bottles very carefully in order to prevent chemicals in the plastic from leaching into your water.
Plastic water bottles are very convenient for carting water around when we are on the go, as they don't break if we drop them. However, it is worth paying attention to the type of plastic your water bottle is made of, to ensure that the chemicals in the plastic do not leach into the water. If you taste plastic, you are drinking it, so get yourself another bottle.
To be certain that you are choosing a bottle that does not leach, check the recycling symbol on your bottle. If it is a #2 HDPE (high density polyethylene), or a #4 LDPE (low density polyethylene), or a #5 PP (polypropylene), your bottle is fine. The type of plastic bottle in which water is usually sold is usually a #1, and is only recommended for one time use. Do not refill it. Better to use a reusable water bottle, and fill it with your own filtered water from home and keep these single-use bottles out of the landfill.
Unfortunately, those fabulous colourful hard plastic lexan bottles made with polycarbonate plastics and identified by the #7 recycling symbol, may leach BPA. Bisphenol A is a xenoestrogen, a known endocrine disruptor, meaning it disturbs the hormonal messaging in our bodies. Synthetic xenoestrogens are linked to breast cancer and uterine cancer in women, decreased testosterone levels in men, and are particularly devastating to babies and young children. BPA has even been linked to insulin resistance and Type 2 Diabetes. For more of the science on the effects of BPA on our endocrine system etc. see these studies: Environmental Health Perspectives Journal. Nalgene, the company that manufactures the lexan water bottles also makes #2 HDPE bottles in the same sizes and shapes, so we have a viable alternative. Order one at Nalgene.
Unfortunately, most plastic baby bottles and drinking cups are made with plastics containing Bisphenol A. In 2006 Europe banned all products made for children under age 3 containing BPA, and as of Dec. 2006 the city of San Franscisco followed suit. In March 2007 a billion-dollar class action suit was commenced against Gerber, Playtex, Evenflo, Avent, and Dr. Brown's in Los Angeles superior court for harm done to babies caused by drinking out of baby bottles and sippy cups containing BPA. So, to be certain that your baby is not exposed, use glass bottles.
Check the recycling numbers on all your plastic food containers as well, and gradually move to storing all food in glass or ceramic.
Store water in glass or brass if possible, and out of direct sunlight.
Plastic Recycling Symbols
http://www.thedailygreen.com/green-homes/latest/recycling-symbols-plastics-460321
Choose your water bottles very carefully in order to prevent chemicals in the plastic from leaching into your water.
Plastic water bottles are very convenient for carting water around when we are on the go, as they don't break if we drop them. However, it is worth paying attention to the type of plastic your water bottle is made of, to ensure that the chemicals in the plastic do not leach into the water. If you taste plastic, you are drinking it, so get yourself another bottle.
To be certain that you are choosing a bottle that does not leach, check the recycling symbol on your bottle. If it is a #2 HDPE (high density polyethylene), or a #4 LDPE (low density polyethylene), or a #5 PP (polypropylene), your bottle is fine. The type of plastic bottle in which water is usually sold is usually a #1, and is only recommended for one time use. Do not refill it. Better to use a reusable water bottle, and fill it with your own filtered water from home and keep these single-use bottles out of the landfill.
Unfortunately, those fabulous colourful hard plastic lexan bottles made with polycarbonate plastics and identified by the #7 recycling symbol, may leach BPA. Bisphenol A is a xenoestrogen, a known endocrine disruptor, meaning it disturbs the hormonal messaging in our bodies. Synthetic xenoestrogens are linked to breast cancer and uterine cancer in women, decreased testosterone levels in men, and are particularly devastating to babies and young children. BPA has even been linked to insulin resistance and Type 2 Diabetes. For more of the science on the effects of BPA on our endocrine system etc. see these studies: Environmental Health Perspectives Journal. Nalgene, the company that manufactures the lexan water bottles also makes #2 HDPE bottles in the same sizes and shapes, so we have a viable alternative. Order one at Nalgene.
Unfortunately, most plastic baby bottles and drinking cups are made with plastics containing Bisphenol A. In 2006 Europe banned all products made for children under age 3 containing BPA, and as of Dec. 2006 the city of San Franscisco followed suit. In March 2007 a billion-dollar class action suit was commenced against Gerber, Playtex, Evenflo, Avent, and Dr. Brown's in Los Angeles superior court for harm done to babies caused by drinking out of baby bottles and sippy cups containing BPA. So, to be certain that your baby is not exposed, use glass bottles.
Check the recycling numbers on all your plastic food containers as well, and gradually move to storing all food in glass or ceramic.
Store water in glass or brass if possible, and out of direct sunlight.
Plastic Recycling Symbols
http://www.thedailygreen.com/green-homes/latest/recycling-symbols-plastics-460321
Sunday, October 4, 2009
10/04/09
10/04/09
Compound Row 165, 1:32, 18% Gain
Bench Press 145, 1:30, 21% Gain
Pull down 150, 1:39, 20% Gain
Overhead Press 80, 1:48, 14% Gain
Leg Press 330, 1:52, 14% Gain
8/30/09
Compound Row 140 lbs 2:02, 12% Gain from 7/28
Bench Press 120 lbs 1:48, 26% Gain from 7/28
Pull down 125 lbs 1:52, 31% Gain from 7/28
Overhead Press 70 lbs 1:34, 40% Gain from 7/28
Leg Press 290 lbs 1:58, 26% Gain from 7/28
7/28/09
Compound Row 125 lbs
Bench Press 95 lbs
Pull down 95 lbs
Overhead Press 50 lbs
Leg Press 230 lbs
Compound Row 165, 1:32, 18% Gain
Bench Press 145, 1:30, 21% Gain
Pull down 150, 1:39, 20% Gain
Overhead Press 80, 1:48, 14% Gain
Leg Press 330, 1:52, 14% Gain
8/30/09
Compound Row 140 lbs 2:02, 12% Gain from 7/28
Bench Press 120 lbs 1:48, 26% Gain from 7/28
Pull down 125 lbs 1:52, 31% Gain from 7/28
Overhead Press 70 lbs 1:34, 40% Gain from 7/28
Leg Press 290 lbs 1:58, 26% Gain from 7/28
7/28/09
Compound Row 125 lbs
Bench Press 95 lbs
Pull down 95 lbs
Overhead Press 50 lbs
Leg Press 230 lbs
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