The Shadow - PSL Log

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https://youtu.be/0uxclSwruGU


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This is the largest study of brain function on anabolic steroid users to date.

Reductions in brain function were noted in parts of the brain responsible for both emotional and cognitive function in both current and previous AAS users, with even further reductions in lifetime users.

http://www.sciencedirect.com/science/article/pii/S2213158216302224


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METABOLIC ACTIONS OF GROWTH HORMONE

This paper contains reviews from multiple pieces of research showing that GH plays a role in body composition and energy metabolism.

Across the studies, for GH deficient individuals treated with exogenous GH:
- total fat mass decreased
- sodium and fluid retention increased
- loss of muscle strength upon cessation of treatment
- reduced waist to hip ratio

The fat loss effects from GH seem to be caused by GH's effect on fat, glucose and protein metabolism, increased BMR and the rise of IGF-1 over time.

The increases in LBM from GH appear to be from its protein sparing effects coupled with its ability to stimulate protein synthesis.

The full text is available at this link for free! PLEASE go and read it!

https://www.jstage.jst.go.jp/article/endocrj1993/43/Suppl/43_Suppl_S57/_article


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Under 200lbs for the first time in a long time.

Is it time to bulk again yet?! [emoji16]




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My Christmas came early!




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https://youtu.be/CLMQeDnDkDw


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Brushing up on my Fortitude Training knowledge with my new customised shaker before hitting a Heavy Lower / Light Upper day with the Mrs. What a perfect day [emoji16]




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Hitting some leg extensions to failure on day two of Fortitude Training! [emoji28]


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Research shows high fat intake after aerobic training suppresses the signalling response associated with muscle protein synthesis when compared with low fat intake with protein intake matched.

If the study was recreated for resistance training then we could put it in a better context for our situation, but it at least gives us a clue as to why we should avoid high fat intake post-workout.

I personally like to stick to an easily digested protein source such as whey protein isolate, with a fast digesting carb source with low/zero fat content such as rice based cereals and bagels.

https://www.researchgate.net/public...ses_p70S6K1_Activity_in_Human_Skeletal_Muscle


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Incredible session today hitting some upper body Muscle Rounds!

**broken link removed**


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https://youtu.be/x8C1cqgdCi8


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https://youtu.be/zIbXyuHgXjk


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I've been implementing weighted stretches after training each body part for the first time in the last fortnight. I love it so far! This calf stretch on the hack squat was a killer! [emoji28]




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https://youtu.be/SzwoLFZsp-M


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Had great fun visiting Z's Dojo in Wellingborough with the Mrs today! This place is truly something special.




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[macedog24]

shadow keep it up. your log is incredible. always full of great info and always something new!
by the way tell the mrs to keep the kicks above the waist.
haha..

 

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GERMAN VOLUME TRAINING

German Volume Training is a bodybuilding program that has you hitting 10 sets of 10 reps for your main compound exercise, and then some lower volume 'pump' work.

This study compares the GVT 10x10 approach with a more traditional 5x10 work scheme. The research was 6 weeks long in strength trained men using a body part split. Results were measured using a DEXA scan to assess body composition, ultrasound measuring muscle thickness and 1RM to measure strength.

The results showed that not only was there no additional benefit to the higher volume GVT approach, the lower volume group actually showed greater increases in muscle mass and strength in a bunch of measurements!

We can take from this study that GVT is too much PER SESSION volume, and will ultimately lead to overtraining. If the volume per muscle group had been spread across the week in both groups and training frequency increased however, I imagine that the higher volume group in this situation would have made greater gains.

**broken link removed**


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STRETCH!

Try hitting a 60-90 second stretch within 1-2 minutes of training each body part, before moving onto the next.

I choose between a weighted extreme stretch, occluded stretch (contracting the muscle in the stretched position) or a simple flexibility stretch depending on the body part and how I feel, a la FT.

I have a bunch of posts planned showing the research on how stretching, particularly occluded and extreme stretches, are anabolic and produce significant gains in LBM. Keep an eye out! [emoji102]




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Excruciating pain + oxygen debt = smith squat muscle rounds [emoji27]




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https://youtu.be/YmQAHFZJl10


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