Rygg Kaliber 24.01.10
Markløft uten belte
3x3x232,5kg
Mark på kloss (deficit deadlift) uten belte
3x3x210kg
Nedtrekk bredt
3x8x90kg
Sittende roing
3x8x80kg
Stående roing
3x10x110kgKommentar: Jævlig fornøyd!! Første gangen at jeg har følt meg litt sterk siden skaden i sommer. Er ikke så veldig tunge vekter, men likevel.. Etter hvor jævlig det føltes forrige gang, med samme rep og sett på mark så trodde jeg aldri at jeg skulle klare det samme denne gang - og da med 5 kg mer
Tanken om å bare gi blaffen i marken dukket faktisk opp i hodet ettersom jeg var såpass negativ.
Tror en god del av trykket kom i fra en slik pre-workout greie som jeg hadde liggende. En liten smaksprøve som jeg hadde fått en eller annen plass - innehold coffein, beta alanine, diverse kreatin og noe NOs opplegg... Ble uansett "høy" på det og det hjalp. Har alltid hatt tro på beta-alanine, og etter dette så fikk jeg et påskudd for å prøve å ta inn en halvkilo fra bulkpowders.
Her er et abstract fra en review av beta alanine. Harris er en av de som introduserte oss til kreatin, og har også vært aktiv i å få frem beta alanine. Enkelte er skeptiske til at flere studier har vært finansiert av EAS, men de involverte forskerne er visstnok pietistiske og seriøse. Prøv selv.
Amino Acids. 2009 Dec 20. [Epub ahead of print]
Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance.
Sale C, Saunders B, Harris RC.
School of Science and Technology, Nottingham Trent University, Clifton Lane, Nottingham, NG11 8NS, UK,
craig.sale@ntu.ac.uk.
High-intensity exercise results in reduced substrate levels and accumulation of metabolites in the skeletal muscle. The accumulation of these metabolites (e.g. ADP, Pi and H(+)) can have deleterious effects on skeletal muscle function and force generation, thus contributing to fatigue. Clearly this is a challenge to sport and exercise performance and, as such, any intervention capable of reducing the negative impact of these metabolites would be of use. Carnosine (beta-alanyl-L: -histidine) is a cytoplasmic dipeptide found in high concentrations in the skeletal muscle of both vertebrates and non-vertebrates and is formed by bonding histidine and beta-alanine in a reaction catalysed by carnosine synthase. Due to the pKa of its imidazole ring (6.83) and its location within skeletal muscle, carnosine has a key role to play in intracellular pH buffering over the physiological pH range, although other physiological roles for carnosine have also been suggested. The concentration of histidine in muscle and plasma is high relative to its K (m) with muscle carnosine synthase, whereas beta-alanine exists in low concentration in muscle and has a higher K (m) with muscle carnosine synthase, which indicates that it is the availability of beta-alanine that is limiting to the synthesis of carnosine in skeletal muscle. Thus, the elevation of muscle carnosine concentrations through the dietary intake of carnosine, or chemically related dipeptides that release beta-alanine on absorption, or supplementation with beta-alanine directly could provide a method of increasing intracellular buffering capacity during exercise, which could provide a means of increasing high-intensity exercise capacity and performance. This paper reviews the available evidence relating to the effects of beta-alanine supplementation on muscle carnosine synthesis and the subsequent effects on exercise performance. In addition, the effects of training, with or without beta-alanine supplementation, on muscle carnosine concentrations are also reviewed.
http://www.ncbi.nlm.nih.gov/pubmed/20091069
Effekten av beta alanine kommer visstnok av en effekt på Carnosine nivå i musklene (merk at styrkerelaterte og body-mass relaterte testene ikke ga noen utslag):
Amino Acids. 2008 May;34(4):547-54. Epub 2008 Jan 4.
The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition.
Kendrick IP, Harris RC, Kim HJ, Kim CK, Dang VH, Lam TQ, Bui TT, Smith M, Wise JA.
University of Chichester, College Lane, Chichester, West Sussex PO196PE, UK.
i.kendrick@chi.ac.ukCarnosine (Carn) occurs in high concentrations in skeletal muscle is a potent physico-chemical buffer of H+ over the physiological range. Recent research has demonstrated that 6.4 g x day(-1) of beta-alanine (beta-ala) can significantly increase skeletal muscle Carn concentrations (M-[Carn]) whilst the resultant change in buffering capacity has been shown to be paralleled by significant improvements in anaerobic and aerobic measures of exercise performance. Muscle carnosine increase has also been linked to increased work done during resistance training. Prior research has suggested that strength training may also increase M-[Carn] although this is disputed by other studies. The aim of this investigation is to assess the effect of 10 weeks resistance training on M-[Carn], and, secondly, to investigate if increased M-[Carn] brought about through beta-ala supplementation had a positive effect on training responses. Twenty-six Vietnamese sports science students completed the study. The subjects completed a 10-week resistance-training program whilst consuming 6.4 g x day(-1) of beta-ala (beta-ALG) or a matched dose of a placebo (PLG). Subjects were assessed prior to and after training for whole body strength, isokinetic force production, muscular endurance, body composition.
beta-Alanine supplemented subjects increased M-[Carn] by 12.81 +/- 7.97 mmol x kg(-1) dry muscle whilst there was no change in PLG subjects. There was no significant effect of beta-ala supplementation on any of the exercise parameters measured, mass or % body fat. In conclusion, 10 weeks of resistance training alone did not change M-[Carn].
http://www.ncbi.nlm.nih.gov/pubmed/18175046
