Train(ing) Station

R.I.C.E. Treatment

You have probably heard the term R.I.C.E. if you have played any competitive sport and/or spent time in the gym.
R.I.C.E. is the mnemonic for the treatment of soft tissue injuries such as muscle tears and pulls, sprains, or
strains.  It is the way to immediately treat acute (and some chronic) injuries to relieve pain, reduce swelling
and bruising and protect the injured soft tissue.

Remember the letter meanings:

R – Rest (promotes effective healing)

I - Ice (use an ice pack or bag of peas wrapped in a thin towel directly on injured area)*

C - Compression (may help with swelling by reducing blood flow to the injury)

E - Elevation (raise the injury above heart level again to reduce blood flow and reduces swelling)

If your pain and swelling does not decrease after 48 hours, make an appointment with your physician or go to the
emergency room depending on the severity of your symptoms.

Another letter has recently been added to the R.I.C.E. treatment term.  You might hear the term P.R.I.C.E. instead.
The P appropriately stands for protect -  keeping your injury safe so you do not cause further damage.

*I make cyrocups to ice massage my legs when I am training for long distances.   I use an inexpensive paper cup,
fill it completely to the top with water, freeze it, and then peel down the lip so It provides a nice rounded surface
to really push deep into my muscle tissue.

Be sure not to over-expose your skin too long.  I had a participant in one of my running groups fall asleep with an
ice pack on. She ended up at her doctor’s office and was treated for frost-bite.

Jill Purvis - i-Supplements.com

Simple Trick to Boost Endurance

A slumped over posture may prevent you from taking in as much oxygen as you could be, according to studies published by the British Journal of Sports Medicine. When your shoulders roll forward, your chest muscles shorten and your back muscles lengthen, which restricts the amount of air you take in. During a workout that can make you feel winded before your body is ready to call it quits! To increase your oxygen intake, stretch your chest for a minute several times a day and add back sculptors like rows to your strength routine. You will end up standing taller and going at it longer!

The Team at i-Supplements.com

Running Low on your favorite supplements?  Try Us at i-Supplements.com

Monster Chest – Bicep Workout 3-22-12

Take 3 Gaspari Vasotropin 30 minutes prio to workout

10 minutes of light stretching

All exercises done back to back for 3 total sets

Chest Monster Set

1. Cable Crossovers 20-15-12
2. Incline Machine Press 10-8-10
3. Slight Incline D.Bell Presses 12-10-8
4. Flat D.Bell Flyes 12-10-8
5. Heavy Ab Cable Crunches 30-20-20

All exercises done back to bach for 3 total sets

Biceps

1. Cable Crossover Curls from bottom position 30-20-15
2. Preacher Maching Curls 20-15-12
3. Hammer D.Bell Curls (Heavy) 8-6-4

Immediately drink 1 serving of BPI Sports BLOX

Bryce Purvis – CEO i-Supplements.com

Back – Tricep -Ab Training 3-21-12

30 minutes before workout, I tried Gaspari Vasotropin for the 1st time.

10 minutes of light stretching before workout.

All sets done back to back for 3 total sets.

1. Chins 10-10-10
2. Pulldowns Behind the Neck 15-12-10
3. Hyperextentions 20-20-20 (bodyweight)
4. Seated Low pull with Big V-Bar 12-10-8
5. V-Bar Tricep Pushdowns 20-15-12

All sets done back to back for 3 total sets.

1. Overhead D.Bell Tricep Ext 20-15-12
2. Reverse Grip Tricep Cable Pushdowns 12-12-10
3. Straight Arm Lat Pushdowns 10-10-8
4. Oblique Training (all 3 sets different)

Immediately drink 1 serving of BLOX by BPI Sports

Note: Vasotropin wasn’t bad. Felt it a bit. Once I get it in a system for a few days, I will give a better assessment.

Bryce Purvis – CEO i-Supplements.com

The Anabolic Insider Log

March 19th, 2012 – Chest/Shoulders/Traps/Triceps/Abs – KETO

Starting sunday night at 6pm started CKD. which is a carb cycling diet. let me tell you,, it takes determination. i know i am technically getting all the calories i am supposed to get, but it still feels like i am hungry all the time, even with ECA. but it is what it is. carb cycling wouldnt be so popular if it didnt work.

Eating:

calories are at 90% of my maintenance. = 2202.13 calories. broke down into 4 meals. ratio of 30% protein, 70% fat, 0% carbs

Training:

4 sets each exercise. 10-12 reps

Chest:

incline db press

flat db press

flat db flys

shoulders:

seated db press

lateral db raises

reverse flys

shrugs

Triceps:

vbar push downs

rope push downs

skull crushers

dips

Abs:

normal ab crap.

Lab:

BLOOD- 87mg/dl (havent reached ketosis yet)

March 20th, 2012

Bloodwork was 87mg/dl this morning. Not really much to say, quite exhausted from no carbs. even being on ECA my hunger is through the roof. My blood glucose isnt below 60mg/dl yet so i know i am not in keto yet, could this feel worse? i just remind myself why i am doing this and the results will be worth it. food intake is the same as yesterday which i logged here ,

Training: back/biceps/calves

10-12 reps 4 sets each exercise

Back:

rack deadlifts

widegrip laat pulldowns

bentover db rows

rope pull downs w/straight arms, targeting the lats. not the triceps. just cant remember what they are called at the moment.

Biceps:

alternating db curls – seated

alternating db hammer curls – seated

ez bar 21′s

eated concentration curls

Calves: isometric contraction holds between sets.

seated calve raises

standing calve raises

Josh Marzec – i-Supplements.com

Animal Flex by Universal Nutrition to Safely Protect Joints

Over the last few weeks I started doing more MMA training. After my first week back I noticed that my joints were starting to hurt more than usual. My right knee has been giving me problems for about 11 months plus both of my shoulders are a little banged up. My friend Tim had experienced severe joint pain as well. He recommended Animal Flex from Universal Nutrition. Now I was a little skeptical of joint care products because I have used several different joint care supplements in the past with no success. So I decided to give Animal Flex a try. After about two weeks I have noticed a little less pain in my knees and shoulders.

Here is what you can expect from Animal Flex:

• Joint construction complex to help repair tissue
• Lubrication complex to help cushion the joints from lifting
• Promotes rehabilitation and reduce soreness
• Key vitamins and minerals to help support joints

Animal Flex is the best joint supplement I have ever used. So if you are looking to help protect your joints, Animal Flex is for you.

i-Supplements.com has a huge variety of muscle building stacks that will have you pumped 24 7. Check us out if you want to grow.

Forearm Training

Have you ever noticed certain weight lifters with massive biceps and triceps sometimes have tiny, out of proportion forearms? Their arms would look so much more impressive if they didn’t neglect their forearm muscles. Massive forearms demand attention, and help to provide a firm handshake that says, “I mean business.”

Forearms are like calves. The muscles are very dense and are used a lot every day. They must be challenged to stimulate growth. Here is a sample routine to help bring your forearms up to par.

Seated Wrist Curls – Done with a barbell

 Sit on a bench with your wrists at the edge, palms facing up holding the barbell.  Curl the barbell toward you to get a full contraction, and return past the starting  position so your hands bend backward. Slowly let the barbell roll to your fingertips  so you can develop better grip strength.

 3 sets of 25 reps

Reverse Wrist Curls – Can be done standing with a barbell

 With your upper arms at your side, hold the barbell out in front of you so your  forearms are parallel to the ground, palms facing down, and your knuckles should be  pointed toward the ground. Raise the barbell up as far as you can and return to  starting position.

 3 sets of 25 reps

Side Wrist Curls

Done standing with a short straight bar (like the one used for triceps pushdowns)
 With your arms straight at your side, grip the bar at one end. Starting position  should be so the bar is almost pointing at the ground. Raise the bar up as high as  you can, toward your forearm and return to starting position.

 3 sets of 50 reps (since you really can’t add weight on this exercise, add reps if  this is too easy)

High reps and moderate weight on all of these exercises will induce a deep burn in your forearms. If one forearm is larger than the other, do extra reps on the weaker arm.

Massive muscle requires proper nutrition and supplements. We have all the best at i-Supplements.com.

Finding your Target Heart Rate

You should know your target heart rate to use as a tool when you are exercising so that you know if you are in the correct training zone as well as training at the right pace.

The formula is easy.  Just subtract your age from 220 (men) or 226 (women). This amount is referred to as your maximum heart rate.  Once you have the number, just multiply by the percert of your training zone.

For example if you want to training at 70% of your maximum heart rate and you are male, the formula looks like this:

220-(age)=Y  Y x .70 = your target heart rate zone

Understanding TRAINING ZONES

Healthy Heart Zone (Warm up) — 50 – 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) — 60 – 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) — 70 – 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) — 80 – 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) — 90 – 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

The most accurate method to check your maximum rate heart is by using a treadmill stress-test which sould be administered by a professional if available. Heart rate monitors help to make sure you have a correct heart rate. These are usually straps that go directly below your chest and comes with a wrist-display. Always consult with your physician before starting any exercise program.

Jill Purvis – i-Supplements.com

Staggered Sets For Lagging Muscle Groups

If you’re a competetive bodybuilder, or you just wish a particular muscle group looked better, you may want to try “staggered sets”.

Many people neglect training a lagging muscle group. They figure that since it isn’t great to begin with, what’s the point in training it? This should not be the case.

Staggered sets are very easy to do, and you can train a lagging bodypart in a large volume and not even realize it.

Say your calves are a lagging body part and you’re training chest today. In between your chest sets, go over do a set of some calf exercise. Here’s an example:

Bench Press – first set
Seated calf raises – do a set
Bench Press – second set
Seated calf raises – do a set
Bench Press – third set
Seated calf raises – do a set

You get the idea. As a bonus, you’re really not spending any extra time in the gym because you’re training the lagging body part while the major muscle group is resting (and vice versa).

Keep this up for quite a while, and you will soon see significant improvement in your weak areas.

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Turn Your Calves Into Cows

Now, I’m probably one of the last people who should be giving advice on calf development, but hear me out, as I have had success with this training in the past. Calves are very dense and need to be trained very hard. Think about it; you use them nearly all day, and they have to support your entire bodyweight at all times (unless of course, you’re off your feet). You need to really isolate your calves in order for them to grow.

Give this workout a try to gain some calf size.

Warm-up using a treadmill at maximum incline. I go for 12 minutes, and the highest my treadmill goes is 12 degrees. This incline makes you walk on your toes, and really isolates your calf muscles.

Seated Calf Raises
4 sets of 25 reps – Pause at the top of every rep

Donkey Calf Raises
4 sets of 30 reps – Do these with a partner sitting on your back (if you don’t have a machine)

Toe Curls
3 sets of 20 reps

To do these, sit on a bench at a cable machine. Using a single handle, hold it with your toe, pointed straight up. Bring your toes back so that you try to touch your shin. This exercise focuses on the front of your lower legs, which many people neglect.

Give this routine a try for a while. It may be just what is needed to add some serious size to lagging calves.

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