Stonecold's IMPC Training Log

stonecoldtruth · 04-06-2006, 07:41 PM

Training Method Used - German Volume Training

More About GVT:

Quote:

Goals & Guidelines

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.

For lifters new to this method, I recommend using the following body-part splits:

Day 1 Day 2 Day 3 Day 4 Day 5
Chest & Back Legs & Abs Off Arms & Shoulders Off

When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:

Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won't feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.

Training Frequency: Because this is such an intense program, it'll take you longer to recover. In fact, if you're familiar with the writings of Peter Sisco and John Little, you'll find that the average "Power Factor Rating" of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty.

Overload Mechanism: Once you're able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4% to 5%, and repeat the process. Refrain from using forced reps, negatives, or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping

... CONTINUED

stonecoldtruth · 04-06-2006, 07:46 PM

Quote:

Beginner / Intermediate Program: Phase 1

This is a sample routine based on a five-day cycle. Once you've used this method for six workouts per body part, it's time to move on to a more intensive program for a three-week period.

Day 1 - Chest and Back

A1 - Dumbbell Bench Press 10x10
A2 - Lat Pulldowns 10x10
B1 - Decline Barbell Press 3x12
B2 - Single DB Rows 3x12

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the "B" exercises. The "B" exercises constitute supplementary work, and doing ten sets of them would result in overtraining.

Day 2 - Legs and Abs

A-1 Squats 10x10
A-2 Lying Leg Curls 10x10
B-1 Low-Cable Pull-Ins 3x20*
B-2 Seated Calf Raises 3x20

(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

Day 3 - Off

Day 4 - Arms and Shoulders

A-1 Close Grip Bench 10x10
A-2 Barbell Curls 10x10
B-1 Standing Front Raises 3x12
B-2 Seated Dumbbell Lateral Raises 3x12

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control.

Day 5 - Off

CONTINUED

stonecoldtruth · 04-06-2006, 07:48 PM

Cardio Schedule

Quote:

Day 1 - 35 Minutes Post Lifting Cardio

Day 2 - 35 Minutes Post Lifting Cardio

Day 3 - OFF

Day 4 - 35 Minutes Post Lifting Cardio

Day 5 - OFF

This will be modified in the later stages of the program, gotta do my cardio to cut weight

CONTINUED

stonecoldtruth · 04-06-2006, 07:52 PM

Quote:

Supplement Staples:

Multivitamin
Whey Protein
Creatine (Monohydrate responder, Green Bulge stockpile)
Scivation Xtend
Taurine
Potassium
Extra Vitamin C
Sesamin
CL Red Acid
CL Glycergrow
Glucosamine/Chondroiton
Fiber Supplement
Fish/Flax Oil

Optional Supplements:
Glucophase XR
CL Blue Up
cAMPHIBOLIC
CLA

To Be Logged During Contest:
Anagen
RESIST
Growth Factor

Might Be Added:
LipixFX

Ok, post away now peeps!

Crobar · 04-06-2006, 08:37 PM

Why CLA? How much?

stonecoldtruth · 04-06-2006, 08:58 PM

Quote:

Originally Posted by Crobar

Why CLA? How much?

Stolen from Beast on bb.com:

I notice much better effects when CLA is combined with Sesamin. From an article I wrote:

Sesamin

Sesamin is a lignan isolated from sesame seeds. A lignan is a molecule that combines with another entity acting as an “activator.” In the case of sesamin, it binds to and activates a receptor called Peroxisome Proliferator-Activator Receptor Alpha (PPARalpha). Sesamin has been shown to be a potent PPARalpha activator [1].

The PPAR receptor family is divided into three subgroups: alpha, beta/delta, and gamma. PPARalpha is highly expressed in muscle, the liver, kidneys, and heart and is involved in the regulation of lipid metabolism, specifically the transcription of the genes involved in the beta-oxidation (burning) of fatty acids and lipogenesis. Activation of PPARalpha increases gene expression of the fatty acid oxidation enzymes and decreases gene expression of lipogenic enzymes.

Of vital important, Sesamin increases the expression of the mitochondrial enzyme carnitine palmitoyl transferase (CPT), among other enzymes [2]. CPT, the rate-limiting enzyme in beta-oxidation of fatty acids in skeletal muscle and liver cell mitochondria, is found on the outer membrane of mitochondria and carries fatty acids across the membrane into the mitochondria by binding to them. Increasing the expression of CPT, along with other enzymes involved in beta-oxidation, will allow more fatty acids to be transported into the mitochondria where they can be oxidized.

In addition to increasing the oxidation of fat, Sesamin supplementation has also been shown to decrease lipogenesis (fat storage) by decreasing lipogenic enzymes in the liver. Sesamin has been shown to decrease lipogenic the gene expression of sterol regulatory element binding protein-1 (SREBP-1), acetyl-CoA carboxylase, and fatty acid synthase, among other lipogenic enzymes [3], which means less fat is esterifized in the liver and therefore less fat is stored in adipose tissue (fat cells). So Sesamin works in two ways to make you lean (and keep you lean): increasing fat oxidation and decreasing fat storage.

Conjugated Linoleic Acid (CLA)

Conjugated Linoleic Acid (CLA) is a mix of isomers of linoleic acid (commercially sold as a 50:50 mix of cis-9, trans-11 and trans-10, cis-12 isomers). Studies done on humans have shown decreased body fat and/or increased lean mass (though results are mixed). CLA is believed to influence body composition through regulation of lipid metabolism.

Studies have shown CLA to inhibit transcription of enzymes involved in de novo fatty acid synthesis/lipogenesis, desaturation of fatty acids, and triglyceride synthesis [4]. It is believed that CLA decreases the activation of PPARgamma, resulting in the attenuation of fat cell differentiation. In mice, CLA supplementation has been shown to decrease adipocyte number and size as well as cause apoptosis (cell death) of adipocytes [4].

Sesamin + CLA Supplementation

The combination of Sesamin + CLA should prove very potent for fat loss or fat gain prevention. Supplementing with CLA will cause a decrease in triglyceride uptake by adipocytes and lipogenesis/fat storage, but if these fatty acids are not oxidized, they will build up in the blood and liver leading to insulin resistance. By adding Sesamin into the mix, fat oxidation will be increased (very strongly in the liver), resulting in the oxidation of the elevated fatty acid concentration caused by CLA as well as working synergistically with CLA to decrease fat storage. The combination of Sesamin + CLA attacks fat oxidation and storage from multiple angles, resulting in less stored body fat.

*Common dosages for Sesamin range from 500-150 mg per day.

*Common dosages for CLA range from 3-6 grams per day, with some user experimenting with and noticing enhanced results with 6-12 grams per day.

References:

JARQ 37 (3), 151 – 158 (2003)’
J Agric Food Chem. 2001 May;49(5):2647-51
Biochim Biophys Acta. 2001 Nov 30;1534(1):1-
J Lipid Res. 2003 Dec;44(12):2234-41. Epub 2003 Aug 16

Crobar · 04-06-2006, 09:06 PM

Cool thanks bud! I really like sesathin! I upped my dosage to one extra serving daily. But this stuff goes and it goes FAST. Great product but it does not seem to last 30 days at normal dosage. Since you are taking CLA why not get Biotin and add ALCAR. Forget what that stash was/is called. I might try CLA again. On a fix budget so would much rather get Sesathin over CLA. Have you noticed anything? Increased heart rate?

stonecoldtruth · 04-06-2006, 09:09 PM

Quote:

Originally Posted by Crobar

Cool thanks bud! I really like sesathin! I upped my dosage to one extra serving daily. But this stuff goes and it goes FAST. Great product but it does not seem to last 30 days at normal dosage. Since you are taking CLA why not get Biotin and add ALCAR. I forget what that stash was called. But in any event, I might try CLA again. But on a budget so would much rather get Sesathin over CLA.

I'm a Sesamin guy over Sesathin

It is a staple of my supplements, so I always have at least 2 bottles in stock (in my personal supplement store as my wife calls it)

The CLA is optional if I have lots of cash OR if I win the topic/workout of the week on bb.com.

Arghlita · 04-06-2006, 09:13 PM

Holy shellfish, that's a lot of supplements. Although I'm sure some people take more - do you have like a supplement planner or a pill box (tackle box?)

Crobar · 04-06-2006, 09:19 PM

How is your sex drive with sesamin? Noticed a difference? Personally, I feel the same...not sure why I see soooooo many post on bb.com about Sesamin & low libido.

stonecoldtruth · 04-06-2006, 09:22 PM

Quote:

Originally Posted by Arghlita

Holy shellfish, that's a lot of supplements. Although I'm sure some people take more - do you have like a supplement planner or a pill box (tackle box?)

I have a weekly pill thing that acts as my daily pill thing

stonecoldtruth · 04-06-2006, 09:23 PM

Quote:

Originally Posted by Crobar

How is your sex drive with sesamin? Noticed a difference? Personally, I feel the same...not sure why I see soooooo many post on bb.com about Sesamin & low libido.

My sex drive is normal on sesamin, I think some people just feel the slightest difference and jump to blame it on a supp.

I still get my :boink1: on frequently.

spaceclown · 04-07-2006, 02:46 AM

Looks intense bud. I follow some of the basic rules in my routine. Hope it works well.

stonecoldtruth · 04-07-2006, 03:33 AM

After a conversation with Skelooth and checking a few of my previous logs about CKD, I'm stongly considering moving over to TKD.

My main reason is that carbups are just horrible on. I can easily gain 10-11lbs on a CLEAN carbup, and then it takes me 3 days to get back into ketosis. Because of this I'm looking into doing a TKD instead.

Basically this would mean my carbs would be clustered around workouts only. So I'd eat a bowl of oatmeal about 30-60 minutes before my workout, workout, and then consume a large whey/dextrose shake postworkout.

Anyone care to chime in with their thoughts?

Arghlita · 04-07-2006, 03:42 AM

Quote:

Originally Posted by stonecoldtruth

My sex drive is normal on sesamin, I think some people just feel the slightest difference and jump to blame it on a supp.

I still get my :boink1: on frequently.

You know, since I started lifting and increased the protein in my diet... my sex drive is crazy/wearing out my husband. Not the he's complaining, but we have different sleep schedules so ... I have to pick my times.

So to anyone complaining about one supplement when they lift and drink protein shakes... do they not realize *how much* that increases your testosterone? I can feel it and I'm a freakin' girl!

**skelooth** · 04-07-2006, 01:32 PM

my libido is non existant when cutting

**skelooth** · 04-07-2006, 01:33 PM

Quote:

Originally Posted by stonecoldtruth

After a conversation with Skelooth and checking a few of my previous logs about CKD, I'm stongly considering moving over to TKD.

My main reason is that carbups are just horrible on. I can easily gain 10-11lbs on a CLEAN carbup, and then it takes me 3 days to get back into ketosis. Because of this I'm looking into doing a TKD instead.

Basically this would mean my carbs would be clustered around workouts only. So I'd eat a bowl of oatmeal about 30-60 minutes before my workout, workout, and then consume a large whey/dextrose shake postworkout.

Anyone care to chime in with their thoughts?

Keep your pwo shake around the same as if it were CKD, but follow up your workout an hour later with another 1 serving size bowl of oatmeal.

04-06-2006, 08:37 PM	#5
Crobar IMPC Contestant Join Date: Mar 2006 Location: a hop from NYC Posts: 371 Recipes: 0 Rep Power: 6	Why CLA? How much? __________________ Animal: A hardcore, no-holds-barred bodybuilder. One who is supremely driven, focused and dedicated. The epitomy of what a bodybuilder is all about... Why you're here. NO GUTS NO GLORY Winners are those who make habit out of doing things losers are uncomfortable doing Ultimate Challenge 2006 IMPC: April Pictures IMPC: May Pictures

04-06-2006, 09:06 PM	#7
Crobar IMPC Contestant Join Date: Mar 2006 Location: a hop from NYC Posts: 371 Recipes: 0 Rep Power: 6	Cool thanks bud! I really like sesathin! I upped my dosage to one extra serving daily. But this stuff goes and it goes FAST. Great product but it does not seem to last 30 days at normal dosage. Since you are taking CLA why not get Biotin and add ALCAR. Forget what that stash was/is called. I might try CLA again. On a fix budget so would much rather get Sesathin over CLA. Have you noticed anything? Increased heart rate? __________________ Animal: A hardcore, no-holds-barred bodybuilder. One who is supremely driven, focused and dedicated. The epitomy of what a bodybuilder is all about... Why you're here. NO GUTS NO GLORY Winners are those who make habit out of doing things losers are uncomfortable doing Ultimate Challenge 2006 IMPC: April Pictures IMPC: May Pictures

04-06-2006, 09:19 PM	#10
Crobar IMPC Contestant Join Date: Mar 2006 Location: a hop from NYC Posts: 371 Recipes: 0 Rep Power: 6	How is your sex drive with sesamin? Noticed a difference? Personally, I feel the same...not sure why I see soooooo many post on bb.com about Sesamin & low libido. __________________ Animal: A hardcore, no-holds-barred bodybuilder. One who is supremely driven, focused and dedicated. The epitomy of what a bodybuilder is all about... Why you're here. NO GUTS NO GLORY Winners are those who make habit out of doing things losers are uncomfortable doing Ultimate Challenge 2006 IMPC: April Pictures IMPC: May Pictures

04-07-2006, 02:46 AM	#13
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	Looks intense bud. I follow some of the basic rules in my routine. Hope it works well. __________________ Spaceclown

04-07-2006, 03:33 AM	#14
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	Considering... After a conversation with Skelooth and checking a few of my previous logs about CKD, I'm stongly considering moving over to TKD. My main reason is that carbups are just horrible on. I can easily gain 10-11lbs on a CLEAN carbup, and then it takes me 3 days to get back into ketosis. Because of this I'm looking into doing a TKD instead. Basically this would mean my carbs would be clustered around workouts only. So I'd eat a bowl of oatmeal about 30-60 minutes before my workout, workout, and then consume a large whey/dextrose shake postworkout. Anyone care to chime in with their thoughts? __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

04-06-2006, 09:13 PM	#9
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Holy shellfish, that's a lot of supplements. Although I'm sure some people take more - do you have like a supplement planner or a pill box (tackle box?)

04-07-2006, 01:32 PM	#16
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,205 Recipes: 0 Rep Power: 158	my libido is non existant when cutting __________________ R I P