JRG training journal

[jrg_715]

Yo jrg. What books do you recommend for learning more about nutrition and training. For training I'm not talking about exercises but more about the metabolic changes the body goes through. I need to know more about Pro Carbs and Fats. I need to know more about how they effect the body.

Thanks

Sorry--haven't been to a computer since last thursday. Doing upper body tomorrow. Some of the best literature i have read has come from:

The metabolic diet OR the anabolic diet by Dr. Mauro DiPascquale--This guy is a pioneer, brilliant.

Big beyond belief by leo costa jr is interetsting.

I have essentials of dtrength training and conditioning from NSCA.

Exercise Physiology 7th edition by william mcardle.

Ron Harris's book is good for basic knowledge.

And i have other basic nutrition and physiology textbooks from college.

ANything else, I've gotten from my brother, who is a nutritionist, or have researched on my own.

If you have a 1/2 priced books around you--go to it. Ive bought text books there and other nutrition books for next to nothing.

[jrg_715]

I also have some ebooks from Justin Harris and Shelby Starnes from troponinnutrition.com, I have an eating/training manual from Skip LaCour and one from Steve Holzman and Jonathon lawson among some other miscellaneous ebooks. All have been very valuable.

[jrg_715]

8/10/10
Power-Upper Body

Incline Bench
205 x 5,5
210 x 5,5,5

Bent over BB rows (wide grip)
185 x 5 x 5

Seated DB shoulder press
70 x 5,5,5,4+1, 4+1

Shrugs
185 x 5,5
205 x 5,5,5

[teddy788]

I like your ideas on carb cycling, getting the right amount of carbs and not too much for me is always a battle

[jrg_715]

I like your ideas on carb cycling, getting the right amount of carbs and not too much for me is always a battle

Thanks...just remember insulin(too many carbs) plus high fat intake=fat ass. Control these, and eat enough protein and you're golden.

Carbs are turned into glucose which insulin stores in muscles first and liver second. When these are full-- from eating too many carbs, the rest get stored as fat. Control this, and you can effectively control fat storage.

Another thing--too much insulin from chronic over carb eating induces Lipoprotein lipase (LPL) to inhibit fat cells fom being broken down to be used as energy. I'm not trying to say eating carbs is bad---just knowing when to eat them, and how much can be very useful if you are worried about body fat.

[ZyklonB]

8/10/10
Power-Upper Body

Incline Bench
205 x 5,5
210 x 5,5,5

Bent over BB rows (wide grip)
185 x 5 x 5

Seated DB shoulder press
70 x 5,5,5,4+1, 4+1

Shrugs
185 x 5,5
205 x 5,5,5

Nice weight on those inclines

[The Joker]

Sorry--haven't been to a computer since last thursday. Doing upper body tomorrow. Some of the best literature i have read has come from:

The metabolic diet OR the anabolic diet by Dr. Mauro DiPascquale--This guy is a pioneer, brilliant.

Big beyond belief by leo costa jr is interetsting.

I have essentials of dtrength training and conditioning from NSCA.

Exercise Physiology 7th edition by william mcardle.

Ron Harris's book is good for basic knowledge.

And i have other basic nutrition and physiology textbooks from college.

ANything else, I've gotten from my brother, who is a nutritionist, or have researched on my own.

If you have a 1/2 priced books around you--go to it. Ive bought text books there and other nutrition books for next to nothing.

Thanks man. Appreciate it

[jrg_715]

8/11/10
Power-legs

Squats
295 x 5
305 x 5,5,5
310 x 5

Stiff Leg DL's
225 x 5
245 x 5,5
255 x 5,5
*went down by about 80 lbs from previous week to focus on stretch

Seated Calf raise
110 x 8 x 7 sets

[ZyklonB]

Those stiff leg dl's are always impressive, good work

[jrg_715]

Those stiff leg dl's are always impressive, good work

thanks man.

[jrg_715]

8/13/10
Hyper chest/arms

Incline Db Press
75 x 10,9,9

Close grip BB press
135 x 10,9
140 x 8

Flat bench DB press
60 x 10,9,9

Preacher curls, supersetted with , standing french press
55 x 10,8 ; 55 x 12,10

Hammer curls, supersetted with, cable pushdowns
25/arm x 11,10 ; 100 x 10,9

Hammer strength curls, supersetted with, machine triceps extensions
65 x 11,10 ; 90 x 10,9

[ZyklonB]

supersetting in style, sweet work, hey hope you got my email or hopefully your response didn't end up in my junk folder and get deleted....later

[jrg_715]

supersetting in style, sweet work, hey hope you got my email or hopefully your response didn't end up in my junk folder and get deleted....later

ya, dude....sorry. Last two weeks, I;ve had literally 5 minutes at a time to get on the comp. Been very busy. Ive had a chance to glance at it. i should be able to go into it in more detail and get back to you shortly after. Sorry for the delay.

[ZyklonB]

same here, been running ragged, my day started @4.30 and just ended.

take ur time

[jrg_715]

Ahh...high carb day. Went all week low carb, now im stuffing my face with cereal and whatever else i can find. Not a lot of rules for today...probably will eat upwards of 700-800 g carbs today.

By the way...went way down on stiff leg deadlifts, brought the bar way down and barely up past my knees, trying to take low back out of it. Made a huge difference, my hams are still sore.