The Primordial Off-Season Adventure of SnagencyV2.0

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    day #8
    chest/biceps, 12x4
    A1) 30-degree incline DB bench press
    A2) inclined DB bicep curl

    diet has been precise and perfect, weight upon rising today right at 200 after some hardening manipulations.

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    day #9
    legs/calves, 5x5
    A1) narrow stance squats
    A2) calf press
    B) deadlift

    solid session.
    i need to shave my legs again.
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    day #10
    back/triceps/shoulders, 12x4
    A1) weighted pullups
    A2) weighted dips
    B) standing DB military press

    in my constant experimentation with pre/postWO nutrition, i have come across something lately that is working well..
    there are 2 ways i go about this timing currently, depending on my schedule:
    either consume a full postWO shake immediately following training (eat an hour later), or
    split my shake in half, consuming exact same concoction only 1/2 of it 30min preworkout and the other half immediately when done (still eating an hour later).
    so, the shake is like this:
    2 scoops EAS recovery protein
    2 TBS brown rice syrup
    1 scoop intrapro
    intellectually, i like the split shake protocol..in practice tho, i prefer the full preWO shake after training.
    and - i am not an EAS fan by any means, never really got into any of their products, but this stuff fits the bill well.
    (doesn't hurt i picked it up dirt cheap)
    •   
       

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    SUN 9/23
    day #11
    chest/biceps, 5x8-12 w/ 3 supersets
    A1) 30-degree incline DB bench ss w/ standing cable crossovers
    A2) incline bicep curls ss w/ preacher ez-bar curls



    MON 9/24
    day #12
    off
  5. Diamond Member
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    shave complete..sneak peek


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    weight was 201.5 upon rising this morning, as i swing back into gain mode..and i have felt listless and drained all day on this day of rest.
    hopefully that is a blip from all this exertion and just needing a "down day", and not my growing accustomed/dependent on Axon.
    (i don't use this on my off days)
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    i like what your doing with the phases... It should be fantastic for your metabolism...
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    yesterday's blah appears to be a blip on the radar as i feel fine today.


    last day of training in the initial 2-week 'acclimation phase' of the Freak..day off tomorrow, then we hit the second half of month #1.

    day #13
    back/triceps/shoulders, 5x8-12 w/ 3 supersets
    A1) pullups ss w/ bent over rows
    A2) dips ss w/ rope tricep pressdown
    B) standing DB military ss w/ standing DB lateral raise


    day #14
    off
  9. Diamond Member
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    so i'm getting ready to hop in the shower today, and i glance at myself in the mirror....
    i am impressed, couldn't resist sharing.





    on the down side:
    my training might take a hit soon, as i'll basically be doing 2 jobs for awhile now.
  10. Diamond Member
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    eating what i call my 3-B meal right now..

    beef, black beans, and broccoli.

    no pic (no time!) but you get the idea.
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    Looking good man!

    I may have to give those decline skullcrushers a whirl - I've been in the mood for something new
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Biggest. Tennis. Player. Ever.....
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  13. Diamond Member
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    Quote Originally Posted by Distilled Water View Post
    Biggest. Tennis. Player. Ever.....
    LMAO!
    thanks for the feedback guys.



    couple pics of snag, in clothes after work.



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    okay, next training phase looks like this:

    day #1 - lower body/rep scheme 1
    day #2 - upper body/rep scheme 1
    day #3 - lower body/rep scheme 2
    day #4 - upper body/rep scheme 2
    day #5 - lower body/rep scheme 3
    day #6 - upper body/rep scheme 3
    day #7 - rest
    repeat

    Lower Body Workout
    A1) Deadlift
    A2) Narrow Stance Squat
    B) Calf Press


    Upper Body Workout
    A1) 30-degree Incline DB Bench Press
    A2) Supinated Grip Pullups
    B) Dips
    Optional: Incline Bicep Curl and/or Standing DB Military Press
    NOTE: Casually alternate between movements 1 and 2; do not superset.


    The Rep Schemes
    Scheme 1: 3 x 6-8 to absolute failure
    Scheme 2: 6 x 4
    Scheme 3: 2 x 10-12 to absolute failure
    NOTE: While I’m not normally a proponent of training to failure, it is necessary when only
    performing 2-3 work sets to ensure max stimulation. Mnetally fight for every last rep.


    so, catching the training up-to-date:
    FRI 9/28
    day #1

    SAT 9/29
    day #2

    SUN 9/30
    day #3
  15. Primordial Performance Rep
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    Didn't even see this one in training forum, ha.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy
  16. Diamond Member
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    it's like dejavua all over again eh?



    welcome.
  17. Diamond Member
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    man..my calves are lookin pretty gnarly today.
    they'll never be symmetrical again (grade 3 tear in R one couple yrs back), but they're feelin pretty good & strong these days.



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    Snag, those are fake and you clearly put a shoe on it hand & that's a bicep.
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    LOL..i'm trying to picture it.

    ....waiting for the first guy to say i use synthol..

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    day #4 today, moving to rep scheme 2 on upper body.

    felt good, used 115s thruout my 6 sets on incline DB bench..i think lugging them things up and down myself is more tiresome than the actual reps themselves..
    oughtta make for some beefy forearms if done regularly for an extended period of time, LOL.

    only downside is, my elbows been bothering me a bit lately....
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    Holy cow, those calves!
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  22. Diamond Member
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    day #5 on the training, lower body.
    looking pretty solid upon rising this morning as diet has been immaculate..
    weight ~202.3
  23. Diamond Member
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    pic of the day.




    i started TRS today..good times.
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    Snag, what diet principles do you adhere to? Just your general philosophy on nutrition.
    Serious Nutrition Solutions Representative
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    Quote Originally Posted by Distilled Water View Post
    Snag, what diet principles do you adhere to? Just your general philosophy on nutrition.
    in a nutshell:
    micros are every bit as important as macros..
    hi-protein, higher-fat (good fat), moderate carbs as a general lifestyle (carbs fairly clean at all times)..
    eating every 2-3hrs, multiple times daily (5-6 meals or more daily, so keeping caloric and glycemic load threshholds down)..
    multiple amino sources (so not eating same exact thing every day - unless there is great variance in every meal daily)..
    bigger meals/more carbs earlier in the day, gradually shifting to smaller meals and higher fats/lower carbs towards night..
    and - for lean bulking, a consistent ebb & flow of cals so as to keep metabolism humming along nicely and reduce chance of fat gain.

    oh - and i absolutely LOVE beef.
  26. Board Sponsor
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    I kind of got that impression from looking/reading on your meals, thank you for explaining.

    Props to you on portion control, I just struggle with when I try and use a moderate carb approach for lean mass, then I turn to carb cycling.

    6 more weeks of carb cycling then I WILL succeed using carbs! Well probably haha.
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  27. Diamond Member
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    carb cycling is a great approach too.

    much like constant change in the training routine, i am not averse at all to constant change in the diet - so long as it remains controlled and not helter skelter.
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    I just miss eating sweet potatoes consistently, so I eat about 5 on carb ups :-D
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    LOL

    recently came across a nice mix..

    i absolutely hate cottage cheese, so i like to disguise it a bit when i eat it.
    i found it goes good w/ bagels for breakfast..and i mix it in some of my protein shakes..

    at supper, i mix cc + sweet potatoes, and it tastes pretty damn good.

    beats putting ketchup on it - which i used to do when i was younger.
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    How the HECK do you mix those two?!?!?


    I tried it in my Greek yogurt before, worked rather well.
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    well, it's not 'mix' technically..rather, take a bite of each, chew together.

    i don't do yogurt.

    i like heavy whipping cream tho............

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    Quote Originally Posted by snagencyV2.0
    well, it's not 'mix' technically..rather, take a bite of each, chew together.

    i don't do yogurt.

    i like heavy whipping cream tho............

    Ooooo ok ok, I had this light orange, semi chunky purée looking dish in my head lol.
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    Quote Originally Posted by Distilled Water View Post
    Ooooo ok ok, I had this light orange, semi chunky purée looking dish in my head lol.
    well when you put it like that, it does sound kinda gross..


    WED 10/3
    day #6 in the schedule, upper body.
    threw in some incline DB curls and DB standing military as well..

    should've waited till today to post a pic - look pretty swole after a scheduled ~6500cal day yesterday..gained 2lb overnight.



    THUR 10/4
    off
  34. Senior Member
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    Quote Originally Posted by Distilled Water View Post
    How the HECK do you mix those two?!?!?


    I tried it in my Greek yogurt before, worked rather well.

    lately I've been combining greek yogurt, cottage cheese & almond butter - add some oats - folks seem to be freaked out when I tell them what it is, but doesn't taste bad at all....
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  35. Diamond Member
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    Quote Originally Posted by LizKing531 View Post
    lately I've been combining greek yogurt, cottage cheese & almond butter - add some oats - folks seem to be freaked out when I tell them what it is, but doesn't taste bad at all....
    nice.

    similar to my shake that has cottage cheese, strawberry protein powder, almond milk, oats and water..

    the strawberry protein/cottage cheese is horrible on its own to me, but combined with all this it's actually good.
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    I don't know where you live, but if you have a Kroger's grocery store you should try to check out their cottage cheese. I used to eat it alone it was that good. I don't like any other brand of cottage cheese. The reason Kroger's is so good is probably because they mix a good amount of whey (not whey protein concentrate, just whey) into it, which obviously changes the flavor. It also makes the nutritional profile better for me (5g carb per 15g pro).
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  37. Diamond Member
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    i shop at Kroger all the time man - it's where i usually pick up my organic selections, brown rice syrup, almond butter, etc.
    never tried their cc..been using Daisy 2% small curd, specs out to 90cals/.5 cup, 2.5g f, 14g p, 4g carbs.
    will check into it - but not hopeful. i dunno what it is about cc - taste/texture both absolutely revolting to me, always have been.
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    Quote Originally Posted by snagencyV2.0 View Post
    i shop at Kroger all the time man - it's where i usually pick up my organic selections, brown rice syrup, almond butter, etc.
    never tried their cc..been using Daisy 2% small curd, specs out to 90cals/.5 cup, 2.5g f, 14g p, 4g carbs.
    will check into it - but not hopeful. i dunno what it is about cc - taste/texture both absolutely revolting to me, always have been.
    Ah ok, good stuff. Their 2% tastes better than any other brand cc, but I recommend the fat free one. It has a really "soft" texture and no sourness to it, whereas other cc I think has a more rubbery texture to it that's kind of weird, but not bad (it's the taste that gets me more than anything).
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    I miss Kroger :-(
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    pick of the back here before bed..damn i been making progress.





    thinking i may have to lay down and rest for a week to 10 days, need to heal up the elbows before i mess around and hurt myself..
  

  
 

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