today
I lifted medial back and then biked for 45 minutes. 14.25 miles, 126AHR, 145MHR, 19.0 mph avg. Not much else to say. How are the weights coming J? Mike, are you finding the time to excercize?
posted by John J Cherry at 12:15 PM
3 Comments:
You're learning some interesting stuff about anatomy. I don't even know what a medial back is. You must be in a hurry.
Lifting is going great. We did upper body on Monday and lower body this morning. I'm keeping my weights not to heavy and my form tight starting out.
For better or worse I'm going to give blood tonight which means my exercise over the next couple of days is going to pay for it. I'll likely walk/job tomorrow and Friday and then do my upper body again on Saturday.
I'm interesting in your input on creatine. I used it a couple of years ago while I was lifting and I've still got half a bottle sitting around. Reading yesterday about eating while weight lifting I came across it several times. Since I'm looking at putting on weight I'm thinking I'll try it again over the next 12 weeks. Any thoughts?
Yes, I have thoughts on creatine supplementing, sorry about the medial back, it just means that you do close (arms close in instead of wide) grip on all your excercizes to focus on the center line areas of your trapezius, latissimus dorsi and other back muscles. If you grip further out on the bar you work the more lateral, or outside, portions of your back muscles. Sorry.
As for creatine, it is one of the only non-fda regulated substances that has a substantial amount of good solid scientific research done on it. This research shows that upwards of 99% of ingested creatine is absorbed into your bloodstream and can absolutely help you make gains in weightlifting, swinging a bat, golfing, or any other activity requiring the use of fast muscle fibers. Great for weightlifting, not so good for running, unless you are a sprinter, which neither of us are. The pathways to create energy all start with the creatine phosphate pathway, I could bore you but I won't. One interesting thing to note is that water must be carried into the muscle cells along with the creatine so a lot of the weight you gain, at least initially, is water weight. But, there aren't really any negative effects other than that. Great articles out there, I could find a couple if you want, or you could google search. There is a right way and a wrong way to supplement with creatine though. The right way is called creatine loading, over the first couple of days you ingest a bunch (I'll look into the numbers tomorrow), and then after your threshold is increased you just maintain with a minute amount daily after that. This is because creatine degrades extrememly slowly. Great for you, not so good for the vitamin companies who try to tell you that you need a lot of the stuff. Anyway, I have gone on way too long, sorry.
Brief synopsis:
Creatine good, loading good, lifting good.
I forgot to mention one other interesting note: it is good to eat carbs right before you take the creatine because a large insulin spike helps to transport the creatine from the blood stream to the muscle cells where it can be utilized. Insulin is a hormone released from the pancreas that helps to restore the normal blood sugar level after you eat.
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