The Primordial Off-Season Adventure of SnagencyV2.0
- 08-28-2012, 01:13 PM
shoulders/abs this day..another fine session.
seated BB military press/seated laterals, standing DB front raises, standing plate raises were order of the day, followed by some ab work.
cardio warmup/cooldown as usual.
ran out of my brown rice syrup, my store was out too, so went another direction for postWO nutrition today:
1 cup shredded wheat
2 TBS honey
8oz almond milk
(not pictured, 40g isolate shake in water)
- 08-28-2012, 04:35 PM
08-28-2012, 05:07 PM
08-29-2012, 11:45 AM
back training this morning..tennis later this afternoon.
chins/rack pulls/lat pulldowns/deadlifts were the chosen exercises of the day.
not much to report - strength remains constant, energy levels fine (axon in play again ), feeling good overall..
same old, same old.
EDIT: dint want this update to be so boring, so some added info.
i use the perfect pullup attachments off my reg pullup bar sometimes, to get a different ROM and hand position - usually when i do these, my body is parallel to the floor in the contracted position, and i pull back tight.
well, couple weeks back i was doing these, and both PP grips snapped simulteously! almost coulda been a bad scene, if it weren't for my cat-like reflexes and ability to level myself out before i landed flat on my back lol..
so, upon a search i find that i'm not the only one this has happened to - indeed, some couple thousand consumers experienced the same thing, and the company issued a recall over a yr ago. talki about being late to the party.
e-mailed the company, ands they promptly issued a replacement with the new and improved grips.
fyi for anyone still using those old-style grips.
they looked like this:
the new grips look like this:
and this is what i mean by using my pullup bar with them..i built this bar into the ceiling in my garage, attaching to studs in attic.
08-29-2012, 02:42 PM
mid-day snaggage (oops, i mean snackage).
strayed from the ezekiel with some pepperidge farms 15-grain bread..stuff is pretty good.
sandwich has deli cuts of turkey breast, roast beef, and black forest ham with a slice of 2% pepperjack cheese
can of bumblebee albacore chunk tuna w/ garlic salsa
obligatory veggie medley
08-29-2012, 11:34 PM
i always feel good after some tennis.
this might be the last pic you guys see of me as a 40y/o..birthday is in a week, and gaining has slowed a bit, still ~ 192.6
so i doubt i'll hit 195 before i turn 41.
still amazed i'm eating as much as i am and seeing the weight gain slow tbh..my Pp run has pumped new life into this old body, gotten me back on track.
(tennis was straight sets win btw, 7-5 and 6-3)
08-30-2012, 09:39 AM
5oz turkey breast
1 slice ez cr toasted w/ butter
1 whole egg/2 whites
1 cup grape nuts flakes
1 cup almond/coconut milk
hip thrusters, RDLs, bi/tri supersets, mixed in ab work.
was supposed to be an off day, but i may not be able to train for next 2 days so got it in while i could.
feeling good - esp after tennis yesterday.
1 bagel (no butter)
1 TBS honey
6oz Mountain Dew
the dew just sounded good today.
08-30-2012, 03:42 PM
08-30-2012, 09:23 PM
kinda irritating when ppl stare all the time tho..can only imagine how really big guys get eyeballed.
haven't shown a dinner plate for awhile, thought this was a good time.
bustin out some variety tonight..baked red potato on the side, salad too of course.
5oz turkey breast
4oz laura's lean 92% beef
1.5oz chicken breast chunks
and, i stocked up on a few snacks, one shelf of my pantry..
08-31-2012, 10:04 AM
all right..time to take this thing to the next level.
dietary consumption will be increased gradually now, macros/micros get a bit cleaner for awhile..the goal is to get to 5k cals -- and potentially hit 195 by my birthday.
started this upward movement yesterday actually, hitting 4250cals on a non-tennis playing day.
eating this many cals will require a slight sacrifice in chosen foods, to ensure no accompanying fat gain..
workouts will also take on a slightly different structure, as i constantly evolve.
08-31-2012, 10:44 AM
Yo holy crap. All these mushroom foods look too good. So do those almonds. I'll check them out, but I doubt I can throw them into my diet
By the way, you must look kind of silly with a racket. The thing probably looks more like a lollipop in your hands, lol
Anyways, looks like things are coming along nicely here.
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
09-01-2012, 11:16 AM
update shots after a beast of a caloric excess last night..i broke 195 with a quickness, and with a lb to spare.
how much i'll retain after normal caloric threshhold is up in the air, but i sure seemed to have sucked it up decently o/n.
09-01-2012, 11:35 AM
09-08-2012, 11:49 AM
5k is a sh!tload of cals for sure.
harder than you think to eat clean and get those cals in...
weight gain is going well over the last week, i've broken the 200# mark after a sloppy day or two of consumption - which shows me all the more that when dealing with this amount of cals, gotta keep 'em super clean if i wanna stay lean.
staying in hiding for the time being.
09-12-2012, 10:46 AM
and i am due for some shufling of the macros.
blew past 200# (204 to be exact), time to get pre-emptive and shape the duration of my dietary course now..
will look something like this:
1st 4 weeks: gain phase
week 5: hardening week
weeks 6-8: gain phase
week 9: hardening phase
weeks 10-11: 2-week gaining
week 12: same as week #9
09-12-2012, 10:52 AM
09-12-2012, 09:24 PM
5oz ground sirloin
2oz steak strips
10oz sweet potato
2 cups veggies
gonna love my new dietary script..won't be as much variety, but i don't need variety right now lol.
i'll break it all down in my next entry, stay tuned.
09-12-2012, 09:25 PM
09-13-2012, 12:41 PM
switched up routines today, stepping outside of my own program designs for a rarity to run something diffrent, a blast from the past.
some of you may know this program.
day #1 of a 60 or 90 day plan (haven't decided yet)
chest/biceps, 12 sets x 4 reps
A1) 30-degree incline DB bench press
A2) inclined DB bicep curl
was good session, needed something to break me out of the rut from 'traditional' training, this was something i haven't done in like 3yrs..... there's enough built-in change within this program that i could run it if desired for the 90 days, we'll see how it goes.
felt pretty damn strong this morning..update pic of 200+lb snags.
09-13-2012, 12:55 PM
dietary guidelines look a lil like this for now:
meal #1: 3 whole eggs, 5oz lean beef, 1/2 cup oats
meal #2: protein drink w/ healthy fats
meal #3: 8oz chicken breast (or other lean protein source); 3/4 cup cooked brown rice (or other complex carb source); 2 cups veggies
meal #4: 2 cans tuna or 8oz turkey breast, 1/2 cup cottage cheese, 1/2 cup unsweetened pineapple
(option B - protein drink w/ healthy fats)
meal #5: 8oz steak/beef/fish or other lean protein, 8oz baked red or sweet potato, salad
meal #6: protein drink w/ healthy fats
training days only:
30min preWO, a ~260cal shake (~45g carbs/20g protein)
immediately postWO, a ~415cal shake (same as above + 25g isolate)
eat 60min following postWO shake
09-14-2012, 11:02 AM
A1) narrow-stance squat
A2) calf press
nice session this morning, dietary choices are flowing well..conditioning improving should be much improved within a week.
09-14-2012, 05:15 PM
a small substitution on breakfast this morning.
3 whole eggs, 2oz sliced cheese
bagel, no butter
and then, time to re-up on a few supps, protein mostly.
i'm not a GN guy by any means, but i got a hella deal on these and the protein is certainly useable.
haven't had any super pump in like forever, thought i'd give it a run.
09-15-2012, 01:05 PM
A1) weighted pullups
A2) weighted dips
B) standing DB military press
09-15-2012, 01:28 PM
09-16-2012, 12:05 PM
SUN 9/16 - day #4
chest/biceps, 5x8-12 w/ 3 supersets
A1) 30-degree incline DB bench press ss w/ 15% decline cable flyes
A2) inclined DB bicep curl ss w/ reverse-grip ez-bar curls
tennis on tap this afternoon, coming to the end of that activity very soon.
MON 9/17 - day #5 OFF
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