Lucas G. Irwin's Training Blog

[irwin.lucas]

121 Days Out from N. American Championships

As I am getting deeper into this new program, I am starting to realize that I will have to make some necessary adjustments to rest time. Right now I have been trying to push through Monday-Saturday and take Sunday off. Even with the amount of attention I pay to eating and supplementing for recovery, it is catching up to me. I haven't started to get all of those "flu-like symptoms" that are often associated with overtraining, however I have been restless at night and had cold sweats for the 2nd time last night. I think will start implementing a 3 days on, 1 day off schedule. This may actually benefit me in another way as well. Because I train virtually all of clients on M, W, ; Tuesday, Thursday, and Saturday's workouts often feel as though I have a bit more energy. With this new split, different body parts will always fall on different days of the week, allowing them to each reap the benefits of more relaxed days. This should make a noticeable difference in training, recovery and off-season growth.

Lucas G. Irwin, WNSO Pro
http://www.lucasirwin.com

[Bigboi118]

Do you post your nutrition/training info anywhere?

[irwin.lucas]

BigBoi118,

I actually do not post a training/nutrition blueprint anywhere. Since I am actively competing, I dont want to lay out a step by step guide that someone I compete against could follow. However, I am alway open to answering specific questions that you may have.

I also go into more detail about training and exercises in the video series that I am doing that tracks progress until the N. Americans. You can check out this videos here if you like http://www.youtube.com/view_play_list?p ... 801880A051

It is a little easier to demonstrate with video. I will be sure to start including more information about diet and supplementation in entries. keep checking back.[/url]

[irwin.lucas]

REST DAY. As mentioned yesterday, I need to add an extra rest day into split. On rest days I cut carbs down 25%, but that is the only real change; protein and supplements remain constant with the exception of post workout.

On another note, today girlfriend is competing in the new NPC Bikini Division at Southern States. She won her class and overall at the NCP Miami Classic two weeks ago. If you have been to a show, you know they are long long long. So I have pre cooked and packaged every meal for the day so it will all be right by side. You never want to leave your food to chance... preparing ahead and brining it with you is the only way to stay perfect. Buy in bulk, cook in bulk.

Lucas G. Irwin, WNSO Pro Fitness Model

[Bigboi118]

ahh right, never thought about that. I was just wondering how the proffesionals ate, i checked out your site, read your articles and learnt some stuff, especially about supersetting and the eccentric phase.

[irwin.lucas]

I have quads today, but I am waiting to see if i can loosen up lower back a little bit before I hit deadlifts. Yesterday I trained bis/tris with a 3131 tempo and it was great... I am actually sore all over the place. I applied the Rest-Pause technique to barbell curls and reverse close grip bench (30 total reps with 9-11 rep max with 60 second rests). The soreness actually started to kick in about 4 hours later.... not the next day. Other than the measured time-under-tension, focusing on tempo actually takes your form to another level. Also, if you are applying measured tempo for the first time, you need to count with a 1-one thousand, 2-one thousand, etc.. count. Don't speed up your counting to match your current lifting speed.

A nice post workout stack to help with recovery:
50grams of DGC
Glutamine
BCAA'a
Vitamin C
r Alpha Lipoic Acid

[Boss Man]

I can't seem to visualise DGC, is it an actual product name, or just an abbreviation for something? Maybe mind is misfiring a bit.

[irwin.lucas]

DGC is Dextrotatory Glucose Crystals (Dextrose). It is about as simple a sugar as you can get and is great for post-workout for spiking insulin and helping your body to absorb your post-workout supplements.

Here is a link where you can get it very cheap: http://www.massnutrition.com/products.c ... item=AS031

Hope that helps!

[Boss Man]

Dextrose, yes makes sense, just hadn't heard of it referred to in that way before. Basically another name for Glucose, (GI 100).

Dextrose as you say works well for what you're referring to, the only issue I have with such Sugars, is I don't think they are that great for helping to elevate Muscle Glycogen, I'd favour a high GI complex Carb, for M G and Insulin elevation, or something like a combination Sugar, I.E. Glucommannan or Palatinose.

I use a basic powder with Maltodextrin, which works well, though I would endorse Waxy Maize Starch as an alternative, especially if occasionally someone got a bloat off Malto.

Anyway, you seem to be progessing well with your plans. Hopefully you keep getting positive changes .

I certainly don't envy you, but I can respect it, and how you choose to do it.

[irwin.lucas]

All very good points! I actually cycle carb sources. I have used virtually every different supplement out there and have narrowed it down to a few that I like a lot. The Waxy was great and I will actually be switching back to it next week for about 4 weeks.

Again, great points.

[irwin.lucas]

As much as I know I need it, complete nights of sleep are hard for me to come by. With the gym and Unbreakable, there simply are not enough hours in the day. Fortunately I was able to run home during the middle of the day and grab an extra 2 hours of good sleep; but waking up at 5 am and working until at least 8 pm doesn't leave a whole lot of time. However, workouts have continued to be great and effective.

sponsor, Mass Nutrition.com, provided me with an amazing video camera to record all of videos and training. So I will have some much better quality videos up on youtube soon. If there is anything specific that you would like to see on a video, please send me your suggestions.

[Boss Man]

Don't ask for suggestions, you might be walking into a world of bad fantasies. There are some people here who might suggest stuff, that would stop you sleeping well for a month .

You say you've trede every supplement, so I presume you've tried things like Melantonin, Tryptophan, 5-HTP etc etc and considered them all neither here nor there I would suppose.

[irwin.lucas]

Boss Man, I was actually just talking about carb supplement products. I haven't gone too deep into the sleep aid world. While I dont get as much sleep as I need; I sleep great for the short period of time that I do sleep. I actually take ZMA and it works great. I dont really believe in the primary claims of ZMA, but it sure does help with sleep.... which i guess ultimately would lead to their claims.

[irwin.lucas]

I have a video from yesterdays back training but cant seem to embed it within this post.... if there is a way, please let me know.

Here is the link to view it on youtube:

Sled Power Rows

http://www.youtube.com/watch?v=MaRlga5ZDN4

[irwin.lucas]

Hamstring got destroyed today. I attempted Heavy RDLs for the first time today since straining back a few months ago. It felt much better than I thought, which is great news. Hamstrings need that extra heavy stimulation to really grow and it looks like I can give it to them every week now.

http://www.youtube.com/watch?v=mxTzo0yEYtU