g-mens log

[iron devoted]

nette training weer man!het gaat maar door!

 

[uncLez]

MAN HUNGRY!1! DING DONG!1!

Bon appetit...

 

[g-men]

MAN HUNGRY!1! DING DONG!1!

Bon appetit...

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Hij is idd erg goed geloof me dat gaat erin na de training zeg.

 

[terrestris]

insane..hoe hoe je zo'n vomume toch vol

 

[Vladi]

Van 10x60 naar 100 is wel een grote sprong. Moet zelf altijd even goed moet opwarmen en kleinere sprongen maken bij pp, vooral om de push goed uit te voeren.

 

[g-men]

Van 10x60 naar 100 is wel een grote sprong. Moet zelf altijd even goed moet opwarmen en kleinere sprongen maken bij pp, vooral om de push goed uit te voeren.

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Wilde deze keer niet al teveel voorvermoeien. Had trouwens ook 6 min crosstrainer gedaan en al paar setjes licht side raises

 

[Masallah]

Haha crap .. dat in een uurtje, nice.

 

[g-men]

Beetje k*tnacht gehad. Paar keer wakker geworden met de kop vol en zweetaanvallen.
Lichte griep dus. Deze ochtend redelijk in orde behalve dat de kop nog steeds wat vol zat. Hoop dat de griep niet doorbreekt. Had afgesproken om te trainen in Raalte dus wel gegaan.

Oef 1 Deadlift
10x60
10x100
5x140
5x180
3x220
1x260
1x270
1x280 hitched
1x260
3x220
3x220
3x220
6x220

Oef 2 Hangcleans
2x70
2x90
1x100 2eF
3x90 en een rep fail tussendoor
3x90
3x90

(moet techniek onder de knie krijgen, zag er niet uit in vergelijk met Bryan die veel explosiever was)

Oef 3 Face pulls
15x40
12x50
10x60
20x40

Oef 4 Full front sq
10x70
6x90
6x90
6x90
6x90
6x90
6x90

klein steekje rechter knie, in ieder geval irritant genoeg om niet zwaarder te gaan.

Oef 5 Stiff legged deads
10x100
10x100
10x100
(doe ze nu lichter en moet zeggen dat ik de hams beter voel)

Oef 6 V bar pull down
20xhele blok min 1 schijf
15xhele blok
10xhele blok + 25kg

Oef 7 Staande db curl
15x21kg
gevolgd door preacher machine curl met een vernietigende 10 kg erop voor 20reps ofzo, iedereen was jaloers op mijn tuinslangen op de biceps

 

[Jonko]

wow, dikke training! halfdood erna?

 

[g-men]

Nee, viel mee Jonkomans qua volume is het niet over de top ofzo

 

[Gast 2315]

Nice deadlift man! Weer op naar de 300!!

 

[Ano_1982_9]

nice DL mate!

 

[g-men]

Thnx mannen, de 300 zal nog wel een tijd duren vrees ik. Die periode waarin ik dat deed zat ik heel goed in de groove. Het voelt nu allemaal wat moeilijker. Heb een probleem op lockout nu wat niet zo erg was als voorheen, ik verwacht echter met goodmornings en de nieuwe bands die ik heb dat dat probleem goed aangepakt kan worden.

 

[Gast 2315]

Thnx mannen, de 300 zal nog wel een tijd duren vrees ik. Die periode waarin ik dat deed zat ik heel goed in de groove. Het voelt nu allemaal wat moeilijker. Heb een probleem op lockout nu wat niet zo erg was als voorheen, ik verwacht echter met goodmornings en de nieuwe bands die ik heb dat dat probleem goed aangepakt kan worden.

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Succes man, hoeveel kg was je toen zwaarder toen je die 305 (was het toch) pakte?

 

[g-men]

302.5 scheelt niet veel meer qua bw met toen mss 1a2 kg

 

[Anoniem_1987_2]

Mooie DL kerel!

Hopen dat ik ook ooit zo ver kom.

 

[The Locust]

Nee, viel mee Jonkomans qua volume is het niet over de top ofzo

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toch best een aardige training voor iemand met een half griepje

 

[g-men]

Thnx Steven, zit nu helaas thuis met een vol griepje.

 

[g-men]

Chocolate Milk + Exercise = A Winning Team[Outline] rance cyclists whodrank chocolate milk after an intense period of cyc...Milk may also help athletes stay hydrated. In one study comparing the...Other studies have found that fat-free milk as a regular part of apos...Chocolate milk has the added bonus of providing additional nutrientsn...Refuel Your School Contest -- Enter Now ...[RSS & Subscription]
http://www.bio-medicine.org/inc/biomed/medicine-news.asp
http://feeds.bio-medicine.org/latest-medical-news
Email Subscription: Get Latest Medical News delivered by emailDate:3/12/2008[Outline] [RSS & Subscription]


rance cyclists who drank chocolate milk after an intense period of cycling were able to work out longer and with more power during a second workout compared to when the same athletes drank a carbohydrate replacement beverage, and just as long as when they consumed a traditional fluid replacement beverage.(1) The researchers concluded that chocolate milk, with its high protein and carbohydrate content, may be an effective and cost-efficient alternative to commercial sports drinks for recovery from intense workouts. Plus, they said "chocolate milk is a drink that is easily available and commonly found in many household refrigerators."

Milk may also help athletes stay hydrated. In one study comparing the effectiveness of lowfat white milk (with or without added sodium), a commercial sports drink and water for rehydrating after intense exercise, all beverages promoted rehydration initially, but milk was the only beverage that promoted and sustained adequate hydration throughout the 4-hour recovery period.(2)

Other studies have found that fat-free milk as a regular part of a post-exercise routine resulted in greater muscle mass buildup compared to certain soy-protein beverages. researchers concluded that the proteins in milk were more effective in promoting muscle growth when consumed after rigorous resistance exercise compared to equivalent amounts of soy protein.(3,4)

Chocolate milk has the added bonus of providing additional nutrients not found in most traditional sports drinks. milk contains nine essential nutrients, including calcium and vitamin D to maintain bone strength, and high-quality protein that along with exercise helps build muscle. Just three 8-ounce glasses of lowfat or fat-free milk provides about half of the protein teenagers of all fitness levels need each day.

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dan maar in je eigen logje als je niks meer over chocomel mag zeggen

 

[g-men]

hoppa nog 1

Chocolate MilkA Better Sports Drink?“What’s the best recovery drink?” I’m asked this question often. Typically the answer is “anything you can tolerate.” Recently, there have been good studies published on the benefits of drinking fat-free milk (chocolate and white). Let’s take a look and see if this is a new recovery drink for you.
In 20061 nine endurance trained cyclists performed interval training to deplete glycogen stores (carbohydrates that are stored for energy in your muscle and liver), rested for four hours, then rode to exhaustion. During the four-hour rest phase, subjects were given low-fat chocolate milk, Gatorade or Endurox R4. Cyclists who drank low-fat chocolate milk had a longer time to exhaustion and total work than those who drank Endurox R4.
Let’s put recovery needs in perspective to help understand why you need recovery nutrition to improve your performance.
Importance of Recovery NutritionWhat you eat or drink after your workout is just as important as the workout itself. Proper nutrition at this time ensures recovery and muscle glycogen replenishment, enabling an athlete to train consistently. By consuming carbohydrate and protein in your post workout meal, it may:2-5
Increase muscle glycogen formation
Encourage muscle growth
Support muscle gain
May lessen immune-suppressive effects due of intense exercise
For many years, the “gold standard” in glycogen replenishment was to ingest only carbohydrate within 45 minutes after exercise. Not until the last decade or so has research shown that the combination of carbohydrate and protein accelerates the rate of glycogen formation and improves endurance performance.
In addition, it’s been found that adding protein to a carbohydrate meal or drink before or after exercise increases muscle protein formation and inhibits protein breakdown, which results in muscle growth.6
Research suggests that there are certain ratios of carbohydrate and protein that seem to be most effective for improving endurance performance. The most common is about 4:1 carbohydrate to protein;7 however, effective ranges can vary from 2:1 and up to 5:1.4
It’s not only about recovering after endurance sports; for those of you who weight train to increase lean body mass, milk has been shown to be effective for this as well! Hartman et. al.8 found that the consumption of fat-free white milk increased the rate at which muscle is produced. So drink your milk after a strength workout to help build muscle!
How Does Milk Fit In?Flavored milk, such as low-fat chocolate milk has a similar carbohydrate and protein content of many carbohydrate replacement beverages. This nutrient distribution may be effective in refueling glycogen-depleted muscles allowing the athlete to exercise at a high intensity during a subsequent workout. While various studies have found conflicting conclusions, the carbohydrate contents were different between the test drinks, which make it difficult to compare results and form a conclusion.
You may be thinking, “well that’s dairy milk, and I drink soymilk.” Not to worry! Flavored soymilk, specifically chocolate and vanilla, fall within the desired carbohydrate to protein ratio. And research suggests soy protein will increase lean body mass when combined with strength training!9
Simple Ways to Incorporate MilkKeep in mind that if you want to improve performance, build muscle mass, or lose weight, recovery nutrition is vital. Here are a few simple ways to guarantee post-workout nutrition:
Keep your fridge stocked with flavored milk to drink when you come in from your ride, run, or strength workout.
Pack single-serving containers in your gym bag so you have it with you when you’re finished with your afternoon workout.
Don’t forget the time factor — you have just 30 to 45 minutes post workout to take advantage of milk’s benefits.10
As biking season comes to a close (for me anyway), I look forward to a long day of snow-shoeing and challenging strength training workouts. Whatever your sport, make sure you adequately recover with a glass of your favorite flavored milk — be it dairy or soy!
References1. Karp JR, Johnston JD, Tecklenburg S. et al. Chocolate Milk as a Post-Exercise Recovery Aid. Int J Sport Nutr Exerc Metab 2006;16:78-91.
2. Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J. International Society of Sports Nutrition Position Stand: Protein and Exercise. J Int Soc Sports Nutr 2007;4(1):8.
3. Koopman R, Saris WHM, Wagenmakers AJM, van Loon LJC. Nutritional interventions to promote post-exercise muscle protein synthesis. Sports Med 2007;37(10):895-906.
4. Tipton KD, Rasmussen BB, Miller SL, wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle resistance exercise. Am J Physiol Endocrinol Metab 2001;281(2):E197-206.
5. Tipton KD Wolfe RR. Exercise, protein metabolism, and muscle growth. Int J Sport Nutr Exerc Metab 2001;11(1):109-132.
6. Van Loon LJC. Application of protein or protein hydrolysates to improve post-exercise recovery. Int J Sport Nutr Exerc Metab. 2007;17:S104-117.
7. Ivy JL. Dietary strategies to promote glycogen synthesis after exercise. Can J Appl Physiol. 2001;26(suppl):S236-45.
8. Hartman JW, Tang JE, Wilkinson SE, Tarnopolosky MA, Lawrence RI, Fullerton AV, Phillips SM. Consumption of fat-free milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. AJCN Aug; 2007;86(2):373-81.
9. Kalman D, Feldman S, Martinez M, Krieger DR, Tallon MJ. Effect of protein source and resistance training on body composition and coïtus hormones. J Int Soc Sports Nutr. 2007;4:4.
10. American College of Sports Medicine, American Dietetic Association and Dietitians of Canada. Nutrition and Athletic Performance. Joint Position Statement of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. Med Sci Sports Exerc. 2000;32(12):2130-2145.
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