Diário do gato de Schrödinger: LPO, powerlifting e umas paradinhas boribildi

[ThorMitologicamenteAcurado 5258]

Em 10/03/2024 em 09:28, Lucas, o Schrödinger disse:

Meu treino atual tá mais ou menos assim:

 

Treino 1:

Supino reto pausado 3RM@8

Supino reto pausado back off 3x5x76%

Serrote 4x6

Elevação lateral 2x8

 

Treino 2:

Agachamento 3RM@8

Agachamento back off 3x5x74%

Good morning 3x5

Copenhagen plank 2x20"

Hanging knees raises 2x12

 

Treino 3:

Supino reto pausado 5x77% + 2x3x84% + 1x90%

Remada Pendlay 3x5

Desenvolvimento 2x7

Pull around lombar 2x8

 

Treino 4:

Agachamento 5x75% + 2x3x82% + 1x89%

RDL 2x5

Extensão nórdica 2x8

Flexão de joelhos no remo 2x15

 

São cerca de 10 sets por grupo muscular/movimento e também 10 sets por treino.

 

Não tá fazendo Deadlift mano?

[Lucas, o Schrödinger 12270]

Em 10/03/2024 em 09:36, ThorMitologicamenteAcurado disse:

 

Não tá fazendo Deadlift mano?

Não... de vez em quando posso encaixar no lugar do RDL

 

Na verdade não tem deadlift, não tem clean, snatch, push press... não tem um monte de coisa kkkk

 

O treino tá bem minimalista

[Lucas, o Schrödinger 12270]

Em 10/03/2024 em 09:50, lauroadv disse:

powerlifting é coisa de gordinho preguiçoso que nao faz dieta

gordinho preguiçoso E CACHACEIRO que não faz dieta

 

corrija aí

[Lucas, o Schrödinger 12270]

Só pra atualizar aqui...

 

Arrumei uma virose, to meio fudido há dois dias, comendo pouco e sem dormir direito, 2kg a menos na balança (de água e bosta)... agora vai demorar um pouco pra eu voltar pra PRLand  

[HeiseN_ 3532]

Em 12/03/2024 em 09:44, Lucas, o Schrödinger disse:

Só pra atualizar aqui...

 

Arrumei uma virose, to meio fudido há dois dias, comendo pouco e sem dormir direito, 2kg a menos na balança (de água e bosta)... agora vai demorar um pouco pra eu voltar pra PRLand  

 

Puts que merda mano, te desejo melhoras!

 

[ThorMitologicamenteAcurado 5258]

Em 12/03/2024 em 09:44, Lucas, o Schrödinger disse:

Só pra atualizar aqui...

 

Arrumei uma virose, to meio fudido há dois dias, comendo pouco e sem dormir direito, 2kg a menos na balança (de água e bosta)... agora vai demorar um pouco pra eu voltar pra PRLand  

 

Melhoras irmão. PRLand fica no aguardo.

[arkham 2151]

Em 12/03/2024 em 09:44, Lucas, o Schrödinger disse:

Só pra atualizar aqui...

 

Arrumei uma virose, to meio fudido há dois dias, comendo pouco e sem dormir direito, 2kg a menos na balança (de água e bosta)... agora vai demorar um pouco pra eu voltar pra PRLand  

Tenso. Mais uns dias e estará de volta ao jogo. 

[Lucas, o Schrödinger 12270]

Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?

 

https://www.tandfonline.com/doi/full/10.1080/15502783.2024.2323919?fbclid=IwAR0rVMn4Zu_2q1U60NX8QC3UaR4B9eGMeuoM3ZZhpBjMLWPQACt1BY8hw98_aem_ASa3AavjwvdKfNMP_75zmur9PUsHbeFhXfY9SOwgny_KW1KVqm3tMoOG56qjUpyyho8

 

Conclusions

Citar

1. Does caffeine dehydrate you at rest? Recent research has revealed that moderate daily caffeine doses (~3 mg/kg or approximately 250-300 mg) do not appear to increase urine volume in habitual caffeine consumers. On the contrary, much higher doses (6 mg/kg or more than 500 mg) may induce acute elevation of urine output. Nevertheless, the typical consumption of caffeine (i.e. usually in a beverage) has little to no effect on fluid balance.

2. Does caffeine dehydrate you during exercise? Factors such as sweat rate, fluid replacement, and genetic factors have a greater impact on one’s hydration level compared to moderate caffeine consumption alone. Because caffeine is a potent ergogenic aid, any issues vis a vis dehydration is likely not the result of caffeine consumption but rather fluid replacement during exercise.

3. Does caffeine decrease body weight and fat mass? There are a multitude of confounding variables vis a vis the effects of caffeine on weight loss. One issue is the lack of consistency in dietary intake standardization. Another variable to consider is whether the participants were caffeine-naïve before the study. Additionally, the dose of caffeine used and whether participants were overweight or not can be contributing factors. Therefore, the current body of evidence does not support the use of caffeine as a fat loss aid.

4. Does habitual caffeine consumption influence the performance response to acute caffeine supplementation? The majority of available evidence indicates that regular caffeine consumption does not have an adverse influence on performance after a single dose of caffeine is administered. Data suggests that a dosage of 6-9 mg/kg body mass may be needed to produce a performance-enhancing effect. Nevertheless, because most studies have not reported on participants’ regular caffeine intake, further research is necessary to draw more definitive conclusions.

5. Does caffeine affect upper vs. lower body performance/strength differently? The performance-enhancing effects of caffeine on upper versus lower body strength are contingent on factors like dosage, individual variances, muscle group size, and the type of activity. The preponderance of evidence suggests that acute caffeine consumption does not affect the lower vs. upper body differently.

6. Is there a relationship between caffeine and depression? While moderate caffeine intake can offer temporary relief from certain depressive symptoms and even potentially improve mood for some individuals, excessive consumption of caffeine can worsen anxiety, disturb sleep, and result in adverse mental health consequences. It is essential for those dealing with depression to be aware of how caffeine affects their overall well-being and to seek professional guidance when needed.

7. Can too much caffeine kill you? Although quite rare, caffeine can be fatal in cases of overdose; such circumstances are generally not applicable to healthy individuals who typically consume caffeine via beverages such as tea or coffee.

8. Are there sex differences regarding caffeine’s effects? The literature surrounding sex differences in caffeine metabolism and subjective effects of caffeine are mixed. Nonetheless, caffeine is an effective ergogenic aid, and even the placebo effect of caffeine improves sports performance irrespective of sex, with some studies reporting greater performance advantages in males.

9. Does caffeine work for everyone? It is evident that there is substantial variability among individuals in their response to caffeine’s performance-enhancing effects. While it is possible that some people may not respond to caffeine, such non-responders appear to be infrequent. Further investigations involving multiple assessments with various tasks and dosing approaches are needed to definitively establish an individual’s responsiveness to caffeine.

10. Does caffeine cause heart problems? An individual’s overall cardiovascular risk profile in relation to caffeine is likely to be shaped by a variety of factors. These factors include the amount consumed, how long it has been consumed, the way it is consumed (e.g. through coffee or tea), and an individual’s metabolic and genetic variations. It is worth noting that a significant portion of caffeine intake comes from coffee, which is associated with various health benefits. There is no evidence that low to moderate intake of caffeine has adverse effects on cardiac muscle.

11. Does caffeine promote the loss of bone mineral? The evidence is equivocal. There is evidence to suggest that ≤ 4 cups of coffee (≤400 mg of caffeine) is the threshold for concern regarding BMD and/or fracture risk, primarily in females. However, additional clinical research is needed to explore the potential dose-response relationship between caffeine consumption and bone health and investigate relevant confounding variables (i.e. diet, population, and the delivery form of caffeine [e.g. coffee, tea, soft drinks, energy drinks, or caffeine alone]) before drawing any firm conclusions.

12. Should pregnant women avoid caffeine? A review of the available literature shows that the substantial majority of findings from observational studies and meta-analyses is that maternal caffeine consumption is reliably associated with major negative pregnancy outcomes.

13. Is caffeine addictive? Although it appears that caffeine has the potential to be abused by some and has established withdrawal symptoms, current mechanistic evidence and SUD criteria do not fully support the classification of caffeine as addictive.

14. Does waiting 1.5-2.0 hours after waking to consume caffeine help you avoid the afternoon “crash?” There is no evidence that caffeine ingestion upon waking is somehow responsible for an afternoon “crash” or that delaying consumption would somehow prevent this if it did occur.

 

[Lucas, o Schrödinger 12270]

Depois de 2 dias de febre, 4 de caganeira intensa e 3 noites sem dormir, tive uma boa noite de sono e sem diarreia. Hj resolvi voltar a treinar, mas BEM de leve. 
 

Usei 2 sets de 60-70% pra 5 repetições nos 3 exercícios:

A. Agachamento pausado 2x5x100kg
B. Spoto press 2x5x86kg 
C. Remada curvada 2x5x80kg

Usei exercícios de pouco impacto. Foram 2” pausa de no agacho e no supino. Mesmo assim ambos incomodaram um pouco musculatura e articulações. Já a remada foi bem tranquila.

 

To pensando em repetir algo parecido amanhã. Vai depender de como meu corpo vai se comportar.

 

É isso.

[Lucas, o Schrödinger 12270]

Mais um treino de recuperação e repeti os mesmos exercícios de ontem com cerca de 10% a mais de carga:

A. Agachamento pausado 2x5x110kg
B. Spoto press 2x5x95kg 
C. Remada curvada 2x5x90kg

 

O agachamento ficou mais difícil hj. O supino já foi sem incômodos e bem tranquilo. A remada seguiu fácil mesmo com os 10kg a mais.

 

Amanhã devo repetir mais uma vez, novamente com +10% nas cargas. Acho q já deve ficar mais difícil.

 

É isso.