8 Responses

1. jameshigham

   May 12th, 2008 at 11:13 pm

   1

   At a lower level, I just use creatine and the protein mix. I estimate that with the creatine, I can shift 5-7kg more on the bench press.

2. markfu

   May 13th, 2008 at 5:51 am

   2

   What are the amounts you use, James?

3. jameshigham

   May 13th, 2008 at 7:04 am

   3

   Depends how pure the creatine is. I currently use a 3kg tub of Dynamite powder which contains 150g of creatine. I used to do the creatine in the cocktail separately.

   In 100g, there is 59g carbs, 30g protein, 2.5g fat, 5g creatine plus other goodies - added aminos and so on. It’s middle level stuff. So usual 40-30-30 meal [5 times a day] two hours before training then 6 tablespoons powder cocktail in milk one hour before, water only during training [55 mins] second cocktail straight after, eat in 40 minutes.

   When I’m really stretching it, particularly if it’s the bench day, I might take two teaspoons of creatine in water 30 mins before.

   I don’t do supersets because of age so usually run 2 exercises each on 3 groups plus little things like wrist, calf etc. and wind up with abs. Sometimes 3 exercises for example, if I’m pushing tris - french, overhead and pulldown.

   I’m aiming for steady gain in all areas and gradual aerobic fitness. Plateaus are always the problem in a month cycle.

   And you?

   My mate arranges it push day/pull day.

   I can’t do dead lift [spine] so have to compensate with leg press and some others. Not so keen on Smith Press but if coming back from injury on shoulders might use it for that - prefer free weights.

   Prefer close grip on bis but of course you have to do all.

4. jameshigham

   May 13th, 2008 at 7:11 am

   4

   Try Woopra again - something went wrong.

5. markfu

   May 13th, 2008 at 8:27 am

   5

   I use about 6g of Jarrow creatine/day in water or along with protein or BCAA’s and usually sip it during a lifting day. I always use Omega-3 oils. If I am doing cardio or metabolic stuff, I use it for recovery. I mix up my workouts quite a bit so that I am doing kettlebells, Oly lifts and their supplemental lifts, powerlifting, running, bodyweight exercises skating, metcon (Crossfit-style) workouts. I rarely do isolation exercises anymore because I don’t want size, just strength and a little power would be nice!

6. markfu

   May 13th, 2008 at 8:27 am

   6

   How old are you James? Closing in on 53 over here!

7. jameshigham

   May 13th, 2008 at 10:20 am

   7

   Not far away, Mark but in reasonable nick. Have been off training for a year though - work killed it and though summer is not the time to return, I’m going to try, set the times in concrete and not let anyone cut in on them after summer.

   Mark, would you do a guest post for me on the necessity for anaerobic as well as aerobic for ALL people? You write pretty clearly for the uninitiated. Maybe lift a post or two you’ve already done but don’t mention my age - you see I keep it under my hat on my blog.

   My readers are not into weight training generally but this might make them think again. I believe everyone should be doing some iron. I am thinking of running something on diet too - 5 small meals with a 40-30-30 mix [some fat good].

   Omega oils - yep have to think about them. Crossfit is interesting. This is going to be a long process reading all this.

   “I don’t want size, just strength and a little power would be nice!”

   Exactly - I want just body strength and stamina [chin ups for example are good] and if muscle shows then it’s a bonus.