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Supplement and Fitness Regimen (editing)
Posted by
dumbbellina
,
23 April 2009
·
1,372 views
I am writing my supplement routine from memory. I don't remember most dosages. I typically do enough research to determine an optimal (trial) dose, then supplement with that exact dose, forgetting the number and, sometimes, why I'm taking it (!).
Supplements
Upon waking
Do I want to take pregnenelone instead of DHEA?
Testing diurnal cortisol in one week.
I'm borderline hypothyroid.
Low neutrophil count.
High WBC count.
Low Vitamin D.
Workout
Generally diminished activity level due to increasing fatigue and musculoskeletal pain. High intensity cardio activity is much less. Weightlifting - no problems with most exercises within a given range of motion, is not affected my moderate fatigue. I walk long distances when I have the energy.
Weightlifting M/W/F
Yoga Tu/Th (not with regularity)
Weightlifting Routine (will usually include)
Back
Warmup: Seated Rows 60lbs x 10reps; Lat Pulldowns 70lbs x 10 reps
(Day 1) Wide-Grip Assisted Pullups: 4 sets x Lbs of assistance: 62, 54, 46, 54
(Day 2) Narrow-Grip "..." [I am stronger on these, though lbage similar]
Legs
Warmup: Front squats with olympic bar, 15 slow
Leg Extensions 10 reps @ 60, 75, 90, 95lbs
Lying Leg Curl 10 reps @ 40, 50, 60 lbs
Leg Press 10-15 reps @ 180, 230, 270, 180lbs
Mixed bag (I add on at least a few of these, always, but usually not the same ones in a row)
Various ab machines
Hanging bent-leg raises
Triceps pressdowns
Incline bench press
Bench press
DB Pullovers
Military press
Bentover rows
Delt pulls (name of exercise escapes me)
DB flyes
....and endlessly more. Finding new exercises and trying them is a great pleasure.
Notes: I do not perform all sets for one exercise in a row; I cycle between exercises, or "superset." My patience is less tested this way. On Pullups, I do as many as I can with good form, usually 6 or less; after that point, I cheat by swinging my legs upward quickly for momentum, and pump out 2-3 more. I cycle between wide and narrow grips.
I have mild scoliosis in more ways(places) than one. I try to be very careful about posture/form. I never don't have pain in the days following a workout; however, if I don't lift weights, I become weak very quickly, which is far worse.
I would like to do sled pulling and pushing. Need a place to do this, a sled, and rope.
Supplements
Upon waking
- 1/3 scoop LE multivitamin mix
- Cat's Claw 500mg
- 2 Hyaluronic Acid (HLA)
- 1 Alpha-Linoleic Acic (ALA)
- 1g Acetyl-l Carnitine (LC)
- Resveratrol 40mg
- Quercetin 240mg
- 1 LE Rhodiola
- 1 LE Immune Support
- 1 LE Natural Pain Relief
- 1 scoop Collagen
- 1 scoop Psyllium Husks
- 10mg DHEA
- 1 Progressive Labs Thyro Support (raw thyroid, adrenal, pituitary, and spleen)
- Melting Point
- Fucoxanthin
- Chewable Vitamin C
- Ca Mg Zn
- Vit D
- Thyro Complex
- Melting Point
- Fucoxanthin
- Resveratrol
- LC
- Psyllium
- Chewable Vitamin C
- ALA (EOD)
- Rhodiola (EOD)
- Ca Mg Zn (taken later in evening)
- Mixed greens/superfoods, including pre-/probiotics
- Turmeric
- Ginger
- Chili
- 6g Fish Oil
- Tbs Flax seeds (sometimes)
- Testing different kinds of vinegars
- Kelp
- Brewer's Yeast (I've run out, quite to my dismay)
- Unsweetened Cocoa Powder
- Caffeine
- Pseudoephedrine
- Aspirin
- Naproxen
Do I want to take pregnenelone instead of DHEA?
Testing diurnal cortisol in one week.
I'm borderline hypothyroid.
Low neutrophil count.
High WBC count.
Low Vitamin D.
Workout
Generally diminished activity level due to increasing fatigue and musculoskeletal pain. High intensity cardio activity is much less. Weightlifting - no problems with most exercises within a given range of motion, is not affected my moderate fatigue. I walk long distances when I have the energy.
Weightlifting M/W/F
Yoga Tu/Th (not with regularity)
Weightlifting Routine (will usually include)
Back
Warmup: Seated Rows 60lbs x 10reps; Lat Pulldowns 70lbs x 10 reps
(Day 1) Wide-Grip Assisted Pullups: 4 sets x Lbs of assistance: 62, 54, 46, 54
(Day 2) Narrow-Grip "..." [I am stronger on these, though lbage similar]
Legs
Warmup: Front squats with olympic bar, 15 slow
Leg Extensions 10 reps @ 60, 75, 90, 95lbs
Lying Leg Curl 10 reps @ 40, 50, 60 lbs
Leg Press 10-15 reps @ 180, 230, 270, 180lbs
Mixed bag (I add on at least a few of these, always, but usually not the same ones in a row)
Various ab machines
Hanging bent-leg raises
Triceps pressdowns
Incline bench press
Bench press
DB Pullovers
Military press
Bentover rows
Delt pulls (name of exercise escapes me)
DB flyes
....and endlessly more. Finding new exercises and trying them is a great pleasure.
Notes: I do not perform all sets for one exercise in a row; I cycle between exercises, or "superset." My patience is less tested this way. On Pullups, I do as many as I can with good form, usually 6 or less; after that point, I cheat by swinging my legs upward quickly for momentum, and pump out 2-3 more. I cycle between wide and narrow grips.
I have mild scoliosis in more ways(places) than one. I try to be very careful about posture/form. I never don't have pain in the days following a workout; however, if I don't lift weights, I become weak very quickly, which is far worse.
I would like to do sled pulling and pushing. Need a place to do this, a sled, and rope.
