IrongarmX
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IrongarmX
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Fat Cat
@fatcat
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Mike Mentzer was totally insane, but it’s the kind of insanity that makes it hard to look away. But to answer your question directly, no. I am fucking around with Mentzer’s HD stuff right now because I simply can’t bear the thought of doing one more 5/3/1 spreadsheet right now. They’ve been very effective for me, so I will probably go back at some point, but I need a break and some low-volume, high-intensity training may help for a few weeks.
2021.08.19PM; Heavy Duty, Week 1, Day 2…just playing around with different training styles to see what’s going to click.
1.A E-Z Curl Pullover
20 x 12
40 x 10
60 x 8
1.B Narrow Grip Chins x 5, 5, 4
2.A DB Row
50’s x 12
60’s x 10
75’s x 10
2.B. DB Shrug
50’s x 12
60’s x 10
75’s x 12
3. Incline DB Curls
20’s x 12
25’s x 4
Aloha!
You tried valerian? I’ve had spotty results with it but there’s an individual sweet spot for everyone with this it seems as I stumbled on the right dosage (20 drops for me) that worked like a charm. Valerian Root: Benefits, Side Effects, Dosage, Interactions (verywellhealth.com)
I have not tried valerian, mostly because I am prejudiced against herbal shit. Most of it just doesn’t work worth a damn. That said, some obviously does, so I’ll check out your link and perhaps give it a try.
Melatonin dosages are sketchy. There is a huge margin of error in that a tab could contain .3 mg to 3 mg. Andrew Huberman, of Huberman Lab podcast had some fantastic suggestions 1) first thing in the morning, you go and get sunlight outside. You need a certain amount of lumens. In Hawaii, as in Texas, this is not a big deal. In the north it might take 30 minutes of being outside to get the lumens you need. 2) get exposure to the sun going down. the low sun angle will help signal to your body that sleepy time is coming. Both of these are free, and they are the ‘big rocks’ in the jar. As far as supplementation, melatonin is a dead end. A lot of people get fuck all from it, and it only helps you get to sleep, not stay asleep. Huberman sez: Melatonin suppresses puberty and has negative effects on sex hormones – instead try a cocktail of magesium threonate at 200-400mg 2-3 hours before sleep, theanine 200-400mg, and apigenin 50mg Apigenin is found in chamomile extract iirc. Theanine and Mag Threo are definitely something that work for me. As is L Glycine or collagen taken at night.
Interesting about melatonin. For me, the hard part is falling asleep. It used to be staying asleep, but having cut out alcohol, I now sleep like a damn bear. However, getting to sleep is a challenge for me, so I take 1 x 3mg melatonin right now to help. So far, not impressed. It may do someething , but it certainly isn’t a “cure” for my problem.
I just received 1g capsules of glycine, so that is my next experiement. I tried 2g last night before bed and I do feel like I slept very heavily this morning, so it may have some merit.
Last thing, I have to be careful with magnesium. For whatever reason, and I’ve read this isn’t uncommon, I get cranked up by magnesium and can’t fall asleep, so I just take it in the morning instead.
I used to belong to Alphalete gym. It was full of people taking videos of themselves. I was doing sled work on the turf strip and some dude sets up his camera right in my path. I move it. Keep pulling the sled. The dude comes in right behind me and puts his camera back. I tell him he needs to move it and he ignores me so I knock it over with the sled. He got pissy and I told him to fuck off.
Home gymer’s really are the master race. I would become unglued if someone did that. I thought you trained at Metroflex tho?
GG is happy to be washed clean of CF. He does feel he left a bunch of stuff lying on the table (getting back to bringing fitness stuff to gen pop, and in particular, older gen pop folks and an attempt to slow down the self-given diabetes in the country).
This would be the biggest thing ever for whomever is able to crack that nut.
2021.08.17PM; Heavy Duty, Week 1, Day 1…the work set is taken to positive failure (PF). Exercises are divided by muscle group into paired supersets. Group (A) is pectorals, (B) is deltoids, and (C) is triceps. This workout is taken directly from Heavy Duty (1993) because I can’t look at another 5/3/1 spreadsheet right now and need to do something different.
A.1 DB Incline Bench Press
30’s x 12
40’s x 10
50’s x 12 (PF)
A.2 DB Incline Flye
10’s x 12
15’s x 10
20’s x 16 (PF)
B.1 Lateral Raise
10’s x 12
15’s x 10
20’s x 8 (PF)
B.2 Rev. Lat. Raise
5’s x 12
10’s x 10
15’s x 8 (PF)
C.1 Dips x 10, 10, 10
C.2. E- Curl Lying Triceps Extensions
20 x 12
40 x 10
60 x 6 (PF)
D.1 Hanging Knee Raise x 13 (PF)
Aloha!
My main problem is falling asleep. Once down I don’t get up, but getting there is a hassle. I normally get up at 4:45 and try to go to sleep a little after 9:00, realistically say 9:30. But then I can easily squander an hour just waiting to fall asleep, and often I have to have some carbs to finally nod off. I’m trying to wean myself of that bad habit, but when I’m desperate to fall asleep, discipline is scarce.
2021.08.15AM;
1. Assault Bike x 5:00
2. E-Z Curl Pullover 1 x 12, 1 x 10, 1 x 8
3. Close Grip Chin 1 x 6, 1 x 5
4. DB Row 1 x 12, 1 x 8
5. DB Shrug 1 x 12, 1 x 10
6. Deadlift 1 x 10, 1 x 6
…finished the training day by giving myself a terrible sunburn going for a two hour hike on a beautiful afternoon.
Aloha!