Olympic lifters/Crossfit workout and diet thread

[drownpruf]

I've got retired family living at 5,500ft in CO. This sounds like a hell of an antioxidant. Should I add that to the earlier list of daily supps you recommended? Btw, what are you finding to be the main benefits to it?

Last, I bought a 16oz jar of organic "Jarrow Formulas" extra virgin coconut oil today at WFM, and the stuff smells OUTSTANDINGLY sinful! MMMMM!!!! I'm sure I could have purchased a cheaper brand, but this stuff was on sale, and me being me, I fell for the cutie who pointed it out as her favorite. Lol! I'm planning on scooping this stuff into a pan, liquifying it, then putting either back in this black plastic "jar," or using a glass jar (preferred), then adding two of these to the glass jar, stirring and shaking http://www.iherb.com/Now-Foods-CoQ1...=en-US&w=now coq10 powder&rc=719&sr=null&ic=1

I'm trying to get to a 1gram dose with a heaping tsp. My concern is how do I keep the powder from sinking to the bottom, and settling that way in the jar? Uniformity is my goal with this.

Also, I picked up a bottle of this from WFM http://www.vitacost.com/carlson-the-very-finest-fish-oil-lemon-16-9-fl-oz-2 for the EPA and DHA. How would this correlate to the supplements in your previous list? Once I get this stuff down, I make it routine, but I'm anal about getting it right from the start.

I don't know if I can feel the benefits to asta, but they are too numerous to mention. The wiki is good.

You don't need to worry about settling. The CoQ10 is lipophilic, so it's virtually homogenous in both states. Red when you add the CoQ10 to the warm oil and then orange when it solidifies. No worries. Jarrow is one of my mainstays, but I also like the Nutiva Organic in the huge jug at Costco. I think they are comparable.

I would take 2-3g of the fish oil (combined EPA/DHA). Beyond 15g it can be an endocrine disruptor.

 

[LEAPup]

I don't know if I can feel the benefits to asta, but they are too numerous to mention. The wiki is good.

You don't need to worry about settling. The CoQ10 is lipophilic, so it's virtually homogenous in both states. Red when you add the CoQ10 to the warm oil and then orange when it solidifies. No worries. Jarrow is one of my mainstays, but I also like the Nutiva Organic in the huge jug at Costco. I think they are comparable.

I would take 2-3g of the fish oil (combined EPA/DHA). Beyond 15g it can be an endocrine disruptor.

Outstanding! I'll add asta. Kind of wild, asta is responsible for he red/pink color of salmon. You should write a book about this kind of healthy living for athletes, and yes, anabolic androgenic using athletes. Btw, you ever try DIM? My hrt doc is recommending it for a natural estrogen control/normalization, and prevention of bph while using exogenous testosterone.

 

[Clubber Lang]

I have the Ironmaster Super Bench in my home gym as well. Great piece of equipment, especially with all the add-ons (favorites are the dip bar and calf block).

 

[LEAPup]

I have the Ironmaster Super Bench in my home gym as well. Great piece of equipment, especially with all the add-ons (favorites are the dip bar and calf block).

I've actually thought about that vs my current flat, incline, etc., benches taking up room in my weight room at home. Is the bench very stable? I can't stand a bench that has even a hint of wobble. My gym (World's) has some benches that wobble, and I'd like to throw them in the parking lot. Wish there was a gold's near me. Lol
And gotta give it to drown. He doesn't buy any junk, and if a person's serious, I'd recommend investing in good shit. I'll check out that ironmaster.

 

[drownpruf]

I've actually thought about that vs my current flat, incline, etc., benches taking up room in my weight room at home. Is the bench very stable? I can't stand a bench that has even a hint of wobble. My gym (World's) has some benches that wobble, and I'd like to throw them in the parking lot. Wish there was a gold's near me. Lol
And gotta give it to drown. He doesn't buy any junk, and if a person's serious, I'd recommend investing in good shit. I'll check out that ironmaster.

It's a very good adjustable bench. I have fixed benches indoors. I bought the Ironmaster, rack, plates, bar (shit generic with allen bolt that I tossed) and DBs off of CL for $800. My indoor stuff is all new from Rogue and Ivanko. They seller was moving and threw in the Ironmaster DBs as well (120lb kit). TBH, mine does wobble a bit due to the rubber/plastic feet, but the garage floor may be the culprit.

I love the quick-lock DBs, but don't do any dumbbell work at the moment.

http://www.ironmaster.com/Quick-Lock-Dumbbell-System-75-lb-set-with-Rack.html#.U0wOXeZdU5g

I know I am beating this topic to death, but your bar is the most important piece of equipment you'll buy. A lot of you know this, but for the guys starting out.

 

[LEAPup]

The cheap bars just done have the flex in them, and yes, my gym is using Chinese junk. I've mentioned the problems with cheap bars numerous times, and it falls on deaf ears.

 

[Clubber Lang]

I've actually thought about that vs my current flat, incline, etc., benches taking up room in my weight room at home. Is the bench very stable? I can't stand a bench that has even a hint of wobble. My gym (World's) has some benches that wobble, and I'd like to throw them in the parking lot. I'll check out that ironmaster.

Hi Leap.

Unfortunately, there is a slight wobble on mine. I always just assumed it was because I had two "day laborers" put it together along with some other equipment, but I see Drownpruf has the same issue so maybe it's not a good fit for you.

Quick funny story about the wobble-

The Ironmaster bench comes with a "home workout pamphlet". Some barn animal showing how to use the equipment. Long story short, that pamphlet was immediately put to good use...it was torn up, folded over, and wedged into the small space that was causing the wobble.

Problem solved

 

[drownpruf]

If you have a bar with the allen bolt, discard it buy one with a snap-ring.

 

[wjk]

I believe that the crew that poured my garage just poured the cement and drove off without a hint of leveling. I use little tapered wooden shims or folded up hand rags on my benches...And I lay a level across my bench. Seriously. That's how fucked up my floor is. The barbell often rolls off someplace when I set it on the floor. My dumbbells are 6 sided so they stay put (also have a rack for them).

No problems at the gym I go to. They have pretty good stuff.

 

[wjk]

In case anyone is interested, the may issue of muscle and performance, available at vitamin shoppe, has it's focus this month on step by step instructions for both snatch and clean-and-jerk.