urr 15 2010
Me encanta que los planes salgan bien
Decía Anibal (el del equipo “A”) “Me encanta que los planes salgan bien”, algo que debió pensar el Presidente de Chile Sebastián Piñera y el Ministro de la Minería Laurence Golborne, al salir el Jefe de Turno Urzúa después de 70 días a 700 metros bajo tierra y del show mediático y la alegria de los 32 mineros chilenos y el boliviano tras ser rescatados de la mina San José, al norte de Chile en la cápsula “Fénix 2″,que emerge del pozo escavado por la perforadora Scramm T-130, en una operación con un coste de unos 22 millones de dolares, superior a los 19 millones de deuda de la propietaria de la mina, la empresa San Esteban.
El 5 de agosto se produjo el derrumbe a 830 km. al norte Santiago de Chile y el 7 de agosto otro derrumbe mas. El plan B se impone al plan A y el 9 de octubre concluye la perforación hasta el lugar donde se encuentran los mineros.
Los dueños de la mina manifiestan que después de la paralización en su explotación en el 2007 y la reapertura el 30 de mayo de 2008 cumplían con las normas impuestas por el Gobierno, pero existían denuncias contra la falta de medias de seguridad.
El último minero, el topógrafo Luis Urzúa, tenía experiencia en otros accidentes, parece que sacar oro y cobre es sinónimo de accidentes, algo sobre lo que el Presidente de la OIT, el chileno Juan Somavía tendrá algo que decir. El 1% de las personas que trabajan en el mundo lo hacen en la minería y tienen el 8% de los accidentes mortales y en ellas trabajan 1.000.000 de niños y niñas, 400 de ellos en las minas de oro y mercurio de Perú.
El yacimiento carecía de las dos vías de escape preceptivas, pero los 33 están vivos, no pueden decir lo mismo los 200 muertos en marzo en Sierra Leona o los 73 muertos en Colombia en junio o los 104 muertos en China en 2009….
“Yo no maldigo mi suerte porque minero nací y aunque me ronde la muerte no tengo miedo a morir. No me da envídia el dinero porque de orgullo me llena ser el mejor barrenero…”
La canción que cantaba Antonio Molina daba idea lo que se esperaba del que trabajaba. Por eso se crearon las mutualidades de socorro. Los empresarios tenían que hacerse cargo de la pérdida de la salud, la vida o las mutilaciones de hombres mujeres y niños que trabajaban. Ahora se olvida la historia, seguímos perdiendo la vida los de siempre, por la codicia de los de siempre pero ahora la culpa de que no llegue para pensiones es de los trabajadores y trabajadoras que trabajamos poco y ganamos mucho.
El Gobierno chileno debería dimitir, los responsables de la falta de medidas de seguridad deben ser procesados. Quienes no hacen nada para evitar los accidentes no pueden llevarse la victoria moral de su rescate.
Etiquetas todos los blogs: accidente ; chile ; mina ; minería ; rescate ; Trabajo ;
Información Bitacoras.com…
Valora en Bitacoras.com: Decía Anibal (el del equipo “A”) “Me encanta que los planes salgan bien”, algo que debió pensar el Presidente de Chile Sebastián Piñera y el Ministro de la Minería Laurence Golborne, al salir el Jefe de Turno Urz…
Si no me equivoco, Amnistía Internacional también ha denunciado la falta de medidas de seguridad…
Me alegro de que hayan salido bien. Si esto sirve para que se revise el tema de seguridad, doble buena nueva!
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How Long Does Anavar Stay In Your System?
The Ultimate Guide to Building a Stronger Body: From Basics to Breakthroughs
Why you should care
In a world where “fit” has become a buzzword,
many of us are left wondering how to turn the idea into reality.
Whether you’re just starting out or looking for a new challenge, this guide will walk you through every step—from
understanding what it means to be “strong” to crafting a sustainable plan that works for your body and your lifestyle.
—
1. What Does “Strength” Really Mean?
Physical Strength vs. Functional Strength
Physical strength: The ability to lift or exert force on an object
(e.g., bench press, deadlift).
Functional strength: How well you can perform everyday
tasks—lifting groceries, carrying a child, climbing stairs.
The Role of Muscle Groups
Core muscles: Stabilize your spine and transfer
power.
Upper body: Push/pull movements (e.g., rows, presses).
Lower body: Squats, lunges, deadlifts—critical for overall
strength.
> Pro Tip: Strength training isn’t just about muscle size; it improves bone density and joint stability.
3. The Importance of Proper Nutrition
Macronutrients
Nutrient Function Sources
Protein Muscle repair, enzyme production Chicken, fish, beans,
tofu
Carbohydrates Energy for workouts Rice, oats, fruits,
veggies
Fats Hormone regulation, joint lubrication Avocado, nuts, olive oil
Micronutrients
Iron: Needed for oxygen transport.
Sources: Spinach, lentils, beef.
Calcium & Vitamin D: Bone health.
Sources: Milk, fortified plant milks, sunlight.
Hydration Strategy
Time Action
Morning 500 ml water + electrolytes if training heavy
Pre-workout (30 min) 250-300 ml water
During workout Sip 200-250 ml every 20 min
Post-workout 500 ml water + protein shake
—
4. Structured Strength‑Training Plan
Overview
Frequency: 3 sessions per week (e.g., Mon, Wed, Fri)
Duration: ~60–75 min per session
Progression: Linear overload (increase weight or reps each week) → Periodization phases
every 4–6 weeks
Phase Goal Load % of 1RM Sets × Reps Rest
1. Base Build volume & technique 60–70 % 3×10–12 90 s
2. Strength Maximize strength 75–85 % 4×6–8 120 s
3. Peak Prepare for competition 80–90 % 5×4–5 150 s
4. Taper Recovery & mental prep 60–70 % 2–3×8 90 s
Progression Strategy
Periodization: Follow a macro‑cycle of ~12 weeks, rotating through the phases above.
Linear Load Increase: Add ~5 kg to squat and 2.5 kg to deadlift
per week during Phase 1; plateau or slightly reduce
load in later phases while increasing volume or intensity (e.g., tempo lifts).
Repetition Scheme: Use a combination of low‑rep (1–4) heavy sets for strength, and higher‑rep (6–12) moderate sets for hypertrophy.
Monitoring: Keep a training log with RPE (Rate
of Perceived Exertion). Adjust loads if RPE deviates from target 8–9 on 5‑set days.
3. Sample Weekly Schedule
Day Focus Warm‑up & Mobility Main Sets Volume Recovery
Mon Strength (Squat + Assistance) Dynamic warm‑up, foam rolling Squat: 5×5 @ 80%
1RM; Pause back squat 3×8 25 sets total Light cardio 10 min
Tue Bench + Upper Body Mobility drills for shoulders Bench: 4×6 @ 75%; DB incline press 3×12 22 sets Stretch, foam roll
Wed Active Recovery Light swimming or yoga - - 30‑min session
Thu Deadlift + Lower Body Hip hinge mobility Deadlift: 4×5 @ 80% 1RM; Front squat 3×8 21 sets
Fri Pull Focus Band pull‑apart Barbell row 4×6, lat pulldown 3×12 20 sets
Sat Optional Conditioning HIIT or long walk - - 45‑min
Sun Rest - - -
Progression: Increase weight by ~2.5–5 kg every 1–2 weeks, ensuring technique remains sound.
Deload: Every 6–8 weeks, reduce load to 50 % for one session before resuming normal training.
4. Monitoring Progress & Adjusting
Metric How to Measure Frequency
Strength (1RM or 5‑rep max) Perform in a controlled environment; use linear regression if only partial lifts are performed
Every 6–8 weeks
Body composition Dual‑energy X‑ray absorptiometry (DEXA), MRI,
or hydrostatic weighing for accuracy Every 12 weeks
Muscle cross‑section Ultrasound of biceps/triceps; circumference
measurements at standardized points Every 4–6 weeks
Functional performance Bench press velocity, grip strength Weekly in training
logs
Recovery markers Heart rate variability (HRV), perceived exertion scales Daily
—
Practical Implementation (Example for a 2‑year Cycle)
Phase Goal Key Training Components Supplementary Work
Year 1 – Foundation Increase muscle mass and strength Heavy compound lifts
(bench press, rows) 3–4×5; hypertrophy sets (8–12 reps) for arms Core
stability, mobility work
Year 2 – Peak Maximize arm size & power Reduced volume,
higher intensity (6‑8 reps); incorporate supersets (biceps
+ triceps) to increase time‑under‑tension Plyometrics,
explosive lifts
Recovery: 7–9 h sleep, active rest days
Nutrition: 1.5–2× maintenance calories, protein ≥1.6 g/kg
Bottom line
For most people the body’s natural hormonal and physiological limits mean that a 12‑month “body‑building”
plan—comprising progressive strength training, calorie surplus nutrition, adequate recovery, and consistent monitoring—is as realistic as any approach to achieving significant muscle hypertrophy.
The same framework can be applied with minor
tweaks for individuals who are already highly trained or have
genetic predispositions for greater gains. No matter the starting point, adherence to anavar 25mg a day results well‑structured program is the key driver of
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Ipamorelin and CJC‑1295 are two popular growth hormone secretagogues that people often discuss on forums like Reddit when they’re looking for ways to boost natural growth hormone production. Both peptides aim to stimulate the pituitary gland, but they differ in structure, potency, duration of action, and side‑effect
profile. Users frequently compare them, share anecdotal results, and ask
about safety concerns, especially because these substances
are not FDA approved for most uses outside clinical trials.
Ipamorelin vs CJC‑1295
The primary distinction between the two peptides lies in how
they interact with growth hormone receptors and the length of their effect.
Ipamorelin is a short, pentapeptide that selectively stimulates the ghrelin receptor (GHS-R1a) on pituitary cells, leading
to a modest but steady release of growth hormone. Its half‑life is around 30 minutes to an hour when administered subcutaneously
or intranasally, so it typically requires multiple injections per day for sustained stimulation.
CJC‑1295, by contrast, is a longer peptide that can be formulated as a “PEGylated” version (often called CJC‑1295/PEG) which has a half‑life of several days.
The PEG chain reduces renal clearance and extends the peptide’s presence in circulation, allowing once‑weekly dosing for many users.
Because it remains active for longer periods, it can produce higher peaks of growth hormone but also tends to cause more pronounced side effects such as water retention or mild edema.
What Is Ipamorelin?
Ipamorelin was first discovered in the early 2000s and is derived
from a naturally occurring peptide that mimics ghrelin. Its chemical structure—often written as His-Arg-Pro-Lys-Pro—makes it highly selective for the growth
hormone secretagogue receptor while sparing other receptors, which reduces the likelihood of off‑target effects
like increased appetite or cortisol release.
In research settings, Ipamorelin has been shown to increase insulin-like growth factor 1
(IGF‑1) levels and improve body composition by promoting fat loss and lean muscle gain without significant changes in glucose metabolism.
Users typically administer Ipamorelin via subcutaneous injections, with doses ranging from 200 to 300 micrograms per injection. Because the peptide is short‑acting, many
protocols involve two or three injections spaced evenly throughout
the day. Some users combine it with other peptides such as CJC‑1295 or GHRP‑2 for a synergistic effect on growth hormone secretion.
FAQs: ipamorelin long term side effects vs CJC‑1295
Which peptide is easier to use?
CJC‑1295’s longer half‑life means fewer injections, often just once per week.
Ipamorelin requires more frequent dosing, which can be inconvenient for people who dislike multiple
daily injections.
Do they produce the same results in terms of growth hormone release?
Both peptides stimulate growth hormone production, but CJC‑1295 tends to generate higher peaks due to its
sustained presence. Ipamorelin offers a steadier, lower‑level increase that some users prefer for long‑term maintenance.
What are the most common side effects of each
peptide?
For Ipamorelin, mild nausea, headache, or tingling at the
injection site are typical. CJC‑1295 can cause
water retention, edema, increased appetite, and occasionally a
slight rise in blood pressure. Users report that the PEGylated form is
more likely to produce swelling.
Can they be used together safely?
Many Reddit threads discuss pairing Ipamorelin with CJC‑1295
(often called an “IP-1″ protocol) to combine the benefits of both peptides: a rapid, potent release from CJC‑1295
and a steady, lower peak from Ipamorelin. Users caution that dosage must be carefully balanced
to avoid overstimulation and potential side effects.
Is there any long‑term data on safety?
Clinical trials have shown that both peptides are generally well tolerated over short periods (weeks to months).
However, there is limited data beyond a year, so long‑term safety remains uncertain. Users often rely
on anecdotal reports and personal experience rather than formal studies.
How do they compare in terms of cost?
Ipamorelin is usually cheaper per dose because it’s a smaller peptide.
CJC‑1295, especially the PEGylated version, tends
to be more expensive due to its synthesis complexity and longer dosing schedule.
Many Reddit users weigh these costs against perceived benefits.
Are there any legal or regulatory concerns?
Both peptides are classified as research chemicals in many jurisdictions.
They’re not approved for medical use outside of clinical trials,
so purchasing them online can carry risks such as contamination,
incorrect dosage, or counterfeit products. Users on Reddit often share trusted suppliers and tips for verifying purity.
Can they be combined with other substances?
Yes; common combinations include melatonin to help with sleep,
creatine for muscle support, or selective estrogen receptor modulators (SERMs) when used in a broader anti‑aging
protocol. Users emphasize the importance of timing injections relative to meals
and exercise.
What is the typical dosing schedule for each peptide?
Ipamorelin: 200–300 µg per injection, two to three times daily.
CJC‑1295 (PEG): 100–250 µg once weekly.
Non‑PEG CJC‑1295 may be dosed more frequently, such as twice a
week.
Do they affect appetite?
Ipamorelin is relatively neutral regarding hunger; some users
report no change. CJC‑1295 can increase appetite in certain individuals, likely due to its
effect on ghrelin signaling pathways.
By examining community reports and scientific literature, it becomes clear that the choice
between Ipamorelin and CJC‑1295 hinges on personal goals, tolerance for injection frequency, budget, and willingness to accept potential side effects.
While both peptides can elevate growth hormone levels safely
when used responsibly, careful consideration of dosage, monitoring
of health markers, and awareness of legal status
are essential steps for anyone exploring these compounds.
The world of performance‑enhancing supplements has grown increasingly sophisticated, yet one compound remains a staple for many athletes who seek lean muscle gains without excessive bulk.
This is especially true for women who often require lower dosages to achieve similar
results while minimizing the risk of androgenic side effects.
The anabolic steroid known as Anavar—short for oxandrolone—has become a
popular choice in this regard, thanks to its mild nature and proven efficacy.
Below you will find an extensive overview that covers everything from the
fundamentals of a typical cycle, dosage guidelines
tailored for female users, safe administration practices, and the most effective stacking options that can be
paired with Anavar to enhance muscle definition and strength gains.
The Complete Guide to Anavar Cycle: Dosage, Administration,
and Safety
What is Anavar?
Anavar is an oral anabolic steroid derived from
dihydrotestosterone (DHT). It offers significant protein‑synthetic benefits while exerting
relatively low androgenic activity. This makes it a favorable option for individuals who want to avoid pronounced masculinizing effects such
as deepening of the voice, facial hair growth, or significant acne outbreaks.
Typical Cycle Length
For women, the most common Anavar cycle lasts between 6 and 8
weeks. Shorter cycles help reduce the cumulative exposure that could lead to unwanted side effects, whereas longer cycles can provide a more sustained stimulus for muscle
growth if properly monitored.
Dosage Guidelines
- Low‑dose cycle (4–6 weeks): 5 mg per day for the
first week, followed by 10 mg daily thereafter.
- Moderate‑dose cycle (6–8 weeks): 7.5 mg per day for the first week, then 15 mg daily for the remainder of
the cycle.
These dosages are specifically calibrated to balance efficacy with safety
in female users.
Administration Tips
– Take Anavar with food or a small snack to reduce
gastrointestinal irritation.
– Maintain consistent timing each day; some athletes prefer morning dosing to align with circadian hormone peaks.
– Track intake in a logbook to avoid accidental double‑dosing and to monitor
the progression of effects.
Safety Considerations
– Liver health: Although Anavar is considered relatively liver‑friendly,
it remains an oral steroid. Regular liver function tests (LFTs)
are recommended at baseline and mid‑cycle.
– Hormonal balance: Women should monitor for mood swings or changes in libido, as altered androgen exposure can affect these areas.
– Post‑Cycle Therapy (PCT): Depending on individual response,
a short PCT may be advisable to help restore natural estrogen levels.
Options include selective estrogen receptor modulators (SERMs) such as clomiphene citrate, but the necessity varies.
Introduction
Anavar’s unique profile has made it a go-to choice
for female athletes who require lean muscle mass and increased strength without a
dramatic increase in size or fat retention. Unlike many other anabolic agents that demand higher dosages, Anavar can deliver noticeable results at modest levels.
This makes it easier to incorporate into training regimens that
emphasize periodization and progressive overload.
The key to success with Anavar lies in understanding its pharmacokinetics—specifically, how quickly
it is absorbed, metabolized, and excreted. Because it
is orally administered, the drug undergoes first‑pass metabolism
in the liver, which can lead to mild hepatotoxicity
if taken excessively or for prolonged periods. However,
when used responsibly within recommended limits, Anavar offers a clean,
fast-acting path toward improved muscle tone.
Best Anavar Stacking
Options
Stacking refers to combining multiple compounds to synergize their effects
while mitigating potential drawbacks. For women looking to maximize the benefits of an Anavar cycle, certain stacks
have proven particularly effective:
Anavar + Trenbolone (Low‑Dose)
- Trenbolone is more potent and can accelerate muscle growth when paired with Anavar’s mild anabolic action. A typical stack might involve 10 mg of Trenbolone per day for
the first week, then reduced to 5 mg daily after the initial phase, alongside Anavar’s standard dosage.
This combination encourages a significant increase in lean mass while keeping androgenic side effects manageable.
Anavar + Winstrol (Steroid‑Free Cycle)
- Pairing with Winstrol (stanozolol) can amplify fat loss and enhance muscular definition. Both compounds
share low estrogenic activity, making them ideal for a
cycle focused on cutting rather than bulking. Dosages should remain conservative—Anavar at 10 mg daily and
Winstrol at 5–7.5 mg per day—to preserve safety.
Anavar + Creatine Monohydrate
- Though not a steroid, creatine provides rapid ATP replenishment, boosting short‑duration strength output.
Adding 5 grams of creatine daily during an Anavar cycle can help sustain high intensity training
sessions and accelerate recovery.
Anavar + Beta‑Alanine
- Beta‑alanine improves muscular endurance by buffering lactic acid buildup.
A stack incorporating 2–3 grams of beta‑alanine per day alongside Anavar’s standard dosage may enhance overall
workout performance, especially during high‑volume resistance sessions.
Anavar + Natural Testosterone Boosters
- Supplements such as DHEA or fenugreek can support the body’s own hormone production without adding
external steroids. When used in tandem with an Anavar cycle,
these boosters help maintain hormonal equilibrium and
may reduce mood swings or fatigue that sometimes accompany steroid use.
Conclusion
For female athletes aiming to gain lean muscle mass while keeping side effects at bay, Anavar offers a carefully balanced solution.
By adhering to the recommended dosages—5–15
mg daily depending on cycle length—and following safe administration practices, users can enjoy significant improvements in strength and definition. The addition of strategic stacking partners further enhances the anabolic environment,
allowing for rapid gains without excessive bulking or liver strain.
Ultimately, success with an Anavar cycle hinges on responsible
usage: consistent dosing, vigilant monitoring of liver function, and thoughtful selection of stack components that align with
individual training goals. With these principles in place, women can harness the power of Anavar to
achieve their fitness objectives safely and effectively.
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