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Kimbo

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Kimbo last won the day on March 14

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  1. Kimbo

    Food Finds

    I saw an ad for these, and I'm curious about them. The macros look really good. Protein Pancake Mix by Phoros Nutrition High Protein Low Carb, 12oz https://www.amazon.com/dp/B06ZY42ZW3/ref=cm_sw_r_cp_apa_i_boVLCb98SXXWR
  2. Kimbo

    Kimbo's PR Log

    Lol. You shady mother fucker.
  3. Kimbo

    Kimbo's PR Log

    My hamstrings and ass were still tired from Thurs. Weights were down, but still got shit done. A. Power Snatch Warmup, 60x3, 65x2, 70x2, 75x0, 75x0, 50x3 B. Power Clean + Power Jerk Worked up to 60x3+x3, then doubles up to 85x2+x2 x2sets C. Front Squat Warmup, 90x5, 95x5@9, 86x5x2sets Notes: Didn't quite hit an RPE 9 on my backoff sets because my coach told me to call it a day.
  4. https://pubs.rsc.org/en/content/articlelanding/2018/fo/c7fo01683b#!divAbstract Abstract Coffee is a widely consumed beverage worldwide and is believed to help prevent the occurrence of various chronic diseases. However, the effect of coffee on skeletal muscle hypertrophy, differentiation and the mechanisms of action responsible have remained unclear. To investigate the effect of coffee on skeletal muscle hypertrophy, mice were fed a normal diet or a normal diet supplemented with 0.3% coffee or 1% coffee. Coffee supplementation was observed to increase skeletal muscle hypertrophy, while simultaneously upregulating protein expression of total MHC, MHC2A, and MHC2B in quadricep muscle. Myostatin expression was also attenuated, and IGF1 was upregulated with subsequent phosphorylation of Akt and mTOR, while AMPK phosphorylation was attenuated. Coffee also increased the grip strength and PGC-1α protein expression, and decreased the expressions of TGF-β and myostatin in tricep muscle. Coffee activated the MKK3/6-p38 pathway and upregulated PGC-1α, which may play a role in promoting myogenic differentiation and myogenin expression in C2C12 cells. These results suggest that coffee increases skeletal muscle function and hypertrophy by regulating the TGF-β/myostatin – Akt – mTORC1.
  5. Kimbo

    Kimbo's PR Log

    Did some Lu raises (up to 5kgers x15) and banded external rotation presses with an orange band. Partly to give them a try, but also partly to do something about my left shoulder because it's been fucking killing me. Gonna see my PT on Tues. I need to get it sorted out before my next meet.
  6. Just saw a news story last night saying that CVS is planning to sell CBD products. All topical (for now).
  7. 1000+ squat and 900+ DL in the same meet. Raw.
  8. The consistency of her lifting is fucking nuts.
  9. Kimbo

    Kimbo's PR Log

    My butt cheeks feel so plump right now.
  10. Kimbo

    Kimbo's PR Log

    A. Oly Squat Warmup, 102.5x10@9 Notes: shifted my weight onto the front of my foot on the last two reps. Need to watch that. B. Stiff Legged GM to pins Warmup, 60x10, 70x10@8, 68.5x10@8.5, 68.5x10@9 Notes: Holy fuck am I going to feel these tomorrow. I was very happy with how these felt, though. New staple exercise. C. Seated BTN Press Warmup, 55x9@9.5 D. Bradford Press 45x9@10, 38.5x10@9 E. Snatch Grip Overhead Squat Worked up to 60x5 Notes: My shoulders felt a little too fatigued to go further, but I wanted to see how these felt doing these at the end. F. Wide Grip Chinup +3asstb x9@9, x5, x5@9
  11. There is some pretty interesting recent research on alternating periods of dieting and maintenance vs straight dieting. In one study, the group that alternated periods of dieting and maintenance had a much lower drop in their RMR vs the group that did straight dieting. Does anyone know if there's any research on "reverse dieting" available? This seems to be pretty popular right now for restoring RMR.
  12. Kimbo

    Kimbo's PR Log

    It takes a bit of practice/experience as well. You have to be familiar enough with your lifting to implement RPE.
  13. Kimbo

    Kimbo's PR Log

    RPE to me equates to reps left in the tank. RPE 10 would be knowing that's there's no way you could do another rep. 9 is knowing that you could get one more rep for sure. 9.5 is when you think you maybe could get another rep but you're not sure. Other folks prefer to use the term RIR (reps in reserve). RIR 0 would be an RPE 10, RIR 1 would be an RPE 9, etc.
  14. Kimbo

    Kimbo's PR Log

    A. Clean + Jerk Practice Played around with the bar doing flip cleans and power jerks B. Snatch Practice Bar with muscle snatch and power snatch C. Front Squat Warmup, 105x5@9.5, 98x4 failed rep 5 Notes: I hit fatigue kind of fast on these. I wonder if it was a form issue. I'll need to get some vid next time. D. Snatch Grip Push Press + Overhead Squat Worked up to 60x(1+1)x5 E. Snatch Grip Push Press Worked up to 85x5 Notes: Pressed these out more than I'd like, so I'll drop the weight down a bit and work on leg drive. F. Bottom Up Kettlebell Press, left arm 9x17@10, x11, x11@9 G. Wide Grip Chinup +3asst bands x9@10, x4, x4, x4@9 H. Inverted Scap Row Hold x45sec
  15. Kimbo

    Food Finds

    Simmer in tomato sauce until tender. Very tasty.
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