Started Frank's four week regimen on bench this morning, so a few warmup sets, then one rep each of 175, 195 and 210, then 175x10. Followed up with arms - curls and dips.

I meant to say there "wasn't" lol

Whew...I feel better now Frank. :-)

I'm doing a 5x5 program so today was

225 bench 5x5
Dips
295 Deads
305 Squats
and 3x8 curls

Anyone got any program suggestions for me? :-)

I fell like I've learned how to do some exercises now and know what amount of weight I can do, but I don't really know what I should be doing, how often I should be doing it, etc.

Also, I have no clue how to do squats or dead lifts, but I could ask the owner and he'd definitely show me.

Poke around this site for a bit. http://www.exrx.net/
Also check out youtube. Just type in squat. http://www.youtube.com/watch?v=dbxxs1PErLQ

For now I would do something simple. Much like area 51 is doing. I'm not a fan of total body workouts for various reasons. I would Squat on Monday 5sets of 5 reps, Bench on Weds, and Deadlift on Friday. Do 2-3 assistance exercises during each training day. If you want to add a 4th day I would do the overhead press.

Second week of four on squats/deads this morning.

Three warm-up sets on Squat, then 285x1, 310x1, 335x1 285x10. Deads, two warm-up sets, then 275x1, 305x1, 335x1, 300x5 - was running late this morning and failed to bring straps or chalk with me. Got through five with resetting my grip once, but would have needed to do it a second time and my hands were raw. The singles were good though, had good form and good effort throughout.

Looking forward to pushing/pulling more next week. Followed the workout with my normal shake, 2 1/2 scoops 100% whey vanilla, peanut butter, frozen strawberries, flax seeds and milk.

Quick quesiton as I am about to head out for the day and plan on grabbing some protein powder. GNC has a $19.99 sale on some of the protein. Does anyone here recommend any of THESE over Optimum Nutrition?

Never tried most of em. Used to use muscle milk, but it's got way too many calories, and not as good quality protein. Tried a few others, none that I liked as much as the ON. Most of em have lots of crap in them, including most of the ones in that promotion. I tend to shy away from any protein powder with High Fructose Corn Syrup, or with Sucralose or any sugar alcohol.

I just get my ON at the Vitamin Shoppe - They have the 2lb jug for 19.90, or a 5+ lb jug for just over $40. Prices in the store are very similar to online, maybe a buck or two more, without having to pay shipping, or you can just wait for one of the free shipping deals they run every couple of months.

http://www.vitaminshoppe.com/search/...lection=sports

ON at vitamin shoppe it is. Thanks!

Not a single one of them. :-)

New sleep study scheduled for Saturday, might be on CPAP by Sunday....hoping for some increased energy levels and some potential gains down the line.

be careful with those protein powders many have recently been found to have large amounts of heavy metals, which are toxic, in them

here is a link to a snapshot the whole article was well done

http://news.injuryboard.com/consumer...oogleid=281896

Everybody's gotta die sometime. :-)

Anyone take Pregnenolone as a supplement? It’s inexpensive and you’ll notice an increase in testosterone.

**********

from web: Pregnenolone is a naturally occurring metabolite that is made in your body. It is often referred to as the ‘mother steroid compound’ because it is the basic raw material for all steroid hormones in the body. This includes cortisone, Progesterone, estrogen, testosterone and DHEA.

Although it’s the precursor of all steroid hormones, Pregnenolone itself is not a steroid hormone. Instead, Pregnenolone is made from cholesterol in the cells of both the adrenal gland and the central nervous system. Inside each cell there are 1000’s of mitochondria (tiny power plants) and it is inside these mitochondria that Pregnenolone is produced.

Pregnenolone has been studied since the 1940’s. Experiments conducted in the 1940's and 1950's found Pregnenolone could not only increase the productivity levels and reduce the stress of factory workers, but was also an excellent anti-inflammatory medication for conditions such as arthritis and allergies.

That article has been discussed at length here. Normally I like Consumer Reports, but when they refuse to disclose testing methodology and also use sample sizes that are larger than what 99% of users consume, I really have to question the results. And please, at least make an attempt to differentiate between meal replacement shakes and supplemental shakes.

In any case, if you look at their results, ON 100% Whey was not flagged for anything.

110 push-ups this morning.

Been supplementing with chocolate chip cookies the past few days. :-)

Sorry, wasnt posted to cause a problem, I didnt read far enough back and please dont feel like I want to encourage anyone to do or not do anything they want to their body

Is this something that requires a prescription, Moses?

I will likely only be doing one serving a day blended with 1% milk and a banana or berries of some sort as a recovery drink. 2 servings MAX if I do a meal replacement which would be infrequently.