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Clinton

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  1. Clinton

    On Vacay in Mexico

    lol
  2. Clinton

    On Vacay in Mexico

    Thanks Sibiriak for posting some great info. I really became re-enamored with high-protein intake largely because I spend considerable time reading articles on bodybuilding websites, and hey - I like to eat some meat!! 😉 I really should try a vegan approach to body-building and eat some beans & rice for example to provide a fairly complete amino-acid rich meal ... I think I could probably maintain present strength & size, add plenty of fiber and nutrients to my diet.
  3. Clinton

    On Vacay in Mexico

    Bottom line is that the best thing a 90 yr old man can do for strength, muscle size, combat sarcopenia, etc. Is to expose their physical muscles to a resistance that must be overcome. A 90yr old man doing squats with a 15lb barbell on his shoulders will be more effective than only walking for many bodily functions; bone mass, brain function, and of course sarcopenia.
  4. Clinton

    On Vacay in Mexico

    Sibiriak, I agree that aiming for hypertrophy alone is not a balanced approach to physical fitness and you have listed many other important measures; flexibility, endurance and strength are probably far more important- in fact as you rightly point out, it is the decrease in muscle strength (not size) as we age that is the issue. Point taken. I can tell you that whether you train consistently with 5rep max weights or 15rep max weights that you are going to achieve excellent progress towards both strength and allow hypertrophy as well. The difference between the rep schemes for either goal is subtle from my experience but dramatized by many. I simply enjoy mixing up my training constantly to avoid boredom and this is a very nice routine because it takes very little time, not allot of volume, not extremely heavy, but due to short rest periods produces impressive results, and I think has a positive effect on conditioning and lactic acid clearance from muscles as well.
  5. Clinton

    On Vacay in Mexico

    McCoy, I think your joints would be better off with DC since you are using a lighter weight (10 rep max weight instead of 6rm) and also far less volume. DC was developed specifically for hypertrophy, not strength, if that is your goal.
  6. Clinton

    On Vacay in Mexico

    That’s the total of the 3 sets. I believe that the article says that if you can do a total of 16+ reps (over the 3 sets) increase the weight next time. I like this program because I had already been doing about 3sets of 10 reps the past several weeks- and no longer sore (no more doms). When I switched to DC using the same weight and going 10-3-3 I was SORE from such an intense workout and only 16 reps total volume- just over half of what I had already been doing
  7. Clinton

    On Vacay in Mexico

    McCoy - if you want to try a different routine, read up on DC training in that link I posted above. Essentially it is using a weight that you'd fail at 10reps, rest 10-15 deep-belly breaths, go to failure again (approx 3 reps), 10-15 deep breaths and fail again (approx 3 reps). You will get a pump from that. DC stands for Dogg Crapp by the way - lol - but this routine is anything but crap.
  8. Clinton

    On Vacay in Mexico

    Ok - a typical week of training - as I mentioned above, has (for me personally) I've reduced excessive spinal loading that I used to do thinking that massive loads would increase testosterone, HGH and just help my entire body grow. My typical workout is very similar to a 'V-Taper' workout which means .... *gasp* to all those personal trainers out there that I prioritize upper body. I will do horizontal push-pull one day, then vertical push-pull another, next day is lower body, then back to vertical and horizontal. That's 5 days per week and I just rotate through like that. Some weeks I might do that in 6 days and it might take me 8 days some times, but I repeat that cycle. It's like this: Horizontal Push-pull: Dumbbell Bench Press 5x5 or DC ... For 5x5 I will use like 90lb db's for 7-6-5-4-3 or 85 for DC and go 10-3-3 Dumbbell Rows (same weight as bench) Vertical Push-Pull (I do standing push-press with say 120lbs and pull-ups with bodyweight plus 60 for 7-6-5-4-3 OR push press with 110lbs and pull-ups with 45lbs for DC) Overhand Pull-ups (sometimes do chin-ups for heavier weight and even more size and strength), and Standing Barbell Push-Press Lower (and arms): Dumbbell Lunges, Ab-Wheel Roll-Outs, DB Incline bicep curls, weighted dips ... (Dips are indeed an equivalent to a decline bench and my heaviest pushing movement, but I do them with lower anyways) I do lunges with 40 or 50lb dumbbells in each hand - travelling lunges I find far superior to stationary ... so if you can find a long enough area to walk forward, you're golden. I do full range of motion; you work your glutes, hamstrings, quads, everything with this - and sometimes I'll essentially do 'single-legged squats' by going up the stairs 3-at-a-time and leaning forward over my leading foot and step up lifting my entire body from the single leg - it is f- heavy and very functional (translates to real life activity). Horizontal Push-Pull Vertical Push-Pull
  9. Clinton

    On Vacay in Mexico

    For nutrition I have this for breakfast and 'supper': I will often eat 2 meals between those 2 anchors always aiming for a palm-size piece of meat with some leafy greens, carrots and most days a can of V8. Frozen mixed veggies and a can of sardines, a beef patty, a can of kirkland sig chicken chunks, 2-3 weiners, it all works. I focus on 30g of animal protein in those 2 meals with some decent veggies ... that's it ... with that you'll stay under 2000kCal per day, and it's enough protein. Some folks may not be comfortable with the amount of creatine, beta-alanine, protein and especially the specific amino acids such as leucine and methionine that I take. I understand -- but I am very lean - like zero visceral fat, carry lots of muscle mass, feel great and like how I look. That fits with my goals/priorities, even if it doesn't align with making it to 110yrs of age. I've always tried to make the biggest humanly-possible gains without the use of drugs.
  10. Clinton

    Silvanesti Smoothie

    Updated... As a result of my recent desire to have increased strength to Orc levels I've changed my smoothie/shake to contain the following: I typically have this 1-2 times per day: ¼ Cup (I prefer ½ Cup) Rolled Oats 1 TBSP Ground Flaxseed 8 to 10 Almonds 1 TBSP Walnuts ¼ Cup Blueberries  ¼ Cup Raspberries 1 TSP Ceylon Cinnamon ½ to 1 TSP Greens+ powder 4g Creatine (Creapure) 1 g Taurine 2g Beta-Alanine 1 Scoop whey protein powder - loaded with methionine, leucine ... yep I just hit the gas pedal on aging 😉
  11. Clinton

    On Vacay in Mexico

    Drew, 5x5 has been my staple routine for years for bench, rows, chins, dips, pull-ups, standing press, etc. That is almost always my core workout. When I really go to failure on all 5 sets I actually find that 7-6-5-4-3 for 25 total works well (but it is almost 5x5). The was at Xcaret - to be clear, we did NOT have the typical tropical sand and beach, but rather access to an amazing park with enough to keep you occupied for a week and an amazing night show that you can see a couple times and enjoy (immensely). I used to be obsessed with size, strength, bodybuilding and ate huge portions and at my peak deadlifted 405 and did dips and chins with 110lbs for 5x5. In the past several years I have taken a different approach for lower body. I don’t overload my spine... my main lower body lift is db lunges and I believe that they are a complete leg exercise and very functional. For abs, I also personally believe that contraction of your core with crunches or other similar movements might be dangerous. I work my abs and core hard, but I don’t ‘crunch’ ... I honestly think that you should NOT do that and stick with hanging leg raises or an-wheel roll outs. I started eating a couple scoops of whey (again) per day ...
  12. Clinton

    On Vacay in Mexico

    That chin-up video I am about 138lbs, today I am about 168... and about 50% stronger. This ‘DC’ training is what I do when I want to pack on size as fast as possible https://www.t-nation.com/workouts/how-to-build-50-pounds-of-muscle-in-12-months
  13. Clinton

    On Vacay in Mexico

    I am eating at least 1g of protein per pound of body weight daily plus about 8g creatine and 4g beta-alanine.
  14. Clinton

    On Vacay in Mexico

    Thanks Ron, That was in February- I have a personal disgust with body fat- I don’t mind it on anyone else, but on my body it bothers me. I was under 10%bf in that video clip, and the smallest I’ve been in years. I am a solid 15lbs of muscle heavier now due to quarantine and a great home gym. I don’t restrict calories or protein. I eat to grow size and strength and then reduce carbs if I need to lose fat. I understand the benefits of low protein, animal protein etc. however I love bodybuilding and I just try to implement all of the excellent longevity advice on these forums (including time-restricted eating), but I eat a lot of protein 💪
  15. Clinton

    On Vacay in Mexico

    In February I was in Mexico with my wife and kids. We made it back home right before lockdown and didn't have to even quarantine at that time. This is a short video of us feeding some monkey's right on the balcony of our hotel - I pet one of the guys on his back and he is pretty quick to spin around and let me know that he is not domesticated - was so much fun ...
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