Prelude to a Thread..Where Do I Go From Here?
- Thread starter snagency
- Start date
snagency
Banned
wow..leg day was brutal today, groin very tender.
warmed up with 4 sets leg extensions, progressive weights each set, then went to walking DB lunges..uh-uh, wasn't happening. the tender spot seems to have grown, and today turned into more of a rehabilitative effort than anything..from there, I did DB squats w/ 55's in each hand, high reps, smooth, continous, in a set ROM so as not to stress the groin too much, 6 sets; and 4 sets standing BB calf raise (off plates), 4x20. just enough to get some bloodflow to the muscles..gonna start a hi-dose attack of SuperCissus, knees are a bit tender too. plan to try to hit legs again in next 3-4 days.
here's the diet I think I'm going to run with for the next 8 weeks..I'll be using Ultra Size protein and Mass Maker (both by Beverly Int.) as my sole powder sources for now..and I'm still thinking about swapping out 1/4cup oats for 1 small grapefruit for breakfast (at least in the hardening phase), haven't decided yet, but here's the idea:
this is the gaining phase, weeks 5-8 of the planned 8-week run:
Meal #1
2 whole eggs + 4 whites
5oz lean beef
3/4 cup oatmeal
Post Training: (training days only)
6 scoops Mass Maker in 16oz water
Meal #2
3 scoops Ultra Size,
4 TBS heavy cream, 18oz water
Meal #3
8oz chicken
6oz sweet potato or 1 cup rice
2 cups vegetables or salad w/ 2 TBS low cal dressing (Ken's Olive Oil Vinaigrette)
Meal #4
3 scoops Ultra Size,
4 TBS heavy cream, 18oz water
Meal #5
12oz sirloin steak
2 cups vegetables or large salad
Meal #6 - same as meals 2 & 4
for the hardening phase (weeks 1-4), the meal plan is very similar to the gain phase..in fact, there are just two changes:
*eliminate the cream from the shakes at meals #2, 4 and 6
*eliminate the Mass Maker shake post training (shifting to high BCAA consumption pre/intra/post instead)
these minimal changes account for an 1100-calorie deficit from the gaining phase plan.
I will implement the dietary changes tomorrow.
of course the Asteroid Stack has already been put in play, I will throw some product X in there as well, and add Recreate to the fray..
..to be continued in another thread!
warmed up with 4 sets leg extensions, progressive weights each set, then went to walking DB lunges..uh-uh, wasn't happening. the tender spot seems to have grown, and today turned into more of a rehabilitative effort than anything..from there, I did DB squats w/ 55's in each hand, high reps, smooth, continous, in a set ROM so as not to stress the groin too much, 6 sets; and 4 sets standing BB calf raise (off plates), 4x20. just enough to get some bloodflow to the muscles..gonna start a hi-dose attack of SuperCissus, knees are a bit tender too. plan to try to hit legs again in next 3-4 days.
here's the diet I think I'm going to run with for the next 8 weeks..I'll be using Ultra Size protein and Mass Maker (both by Beverly Int.) as my sole powder sources for now..and I'm still thinking about swapping out 1/4cup oats for 1 small grapefruit for breakfast (at least in the hardening phase), haven't decided yet, but here's the idea:
this is the gaining phase, weeks 5-8 of the planned 8-week run:
Meal #1
2 whole eggs + 4 whites
5oz lean beef
3/4 cup oatmeal
Post Training: (training days only)
6 scoops Mass Maker in 16oz water
Meal #2
3 scoops Ultra Size,
4 TBS heavy cream, 18oz water
Meal #3
8oz chicken
6oz sweet potato or 1 cup rice
2 cups vegetables or salad w/ 2 TBS low cal dressing (Ken's Olive Oil Vinaigrette)
Meal #4
3 scoops Ultra Size,
4 TBS heavy cream, 18oz water
Meal #5
12oz sirloin steak
2 cups vegetables or large salad
Meal #6 - same as meals 2 & 4
for the hardening phase (weeks 1-4), the meal plan is very similar to the gain phase..in fact, there are just two changes:
*eliminate the cream from the shakes at meals #2, 4 and 6
*eliminate the Mass Maker shake post training (shifting to high BCAA consumption pre/intra/post instead)
these minimal changes account for an 1100-calorie deficit from the gaining phase plan.
I will implement the dietary changes tomorrow.
of course the Asteroid Stack has already been put in play, I will throw some product X in there as well, and add Recreate to the fray..
..to be continued in another thread!
snagency
Banned
thought I'd slip in a lil update, since I'm not ready to start a new thread as of yet..
workouts have been going well; threw in a '2-a-day' on Thursday, back in the morning, and shoulders when I got home from work. haven't done that for awhile, felt great!
had an awesome chest day yesterday, did something a bit different:
flat BB bench 135x15/185x6/225x6/255x6/285x6x6x6+drop set [255x5/225x4/205x3/185x5/155x6/135x8 -- 15sec rest between each, or the time it took to quickly change the weight]
followed w/ 4 sets incline DB flyes, then couple sets explosion pushups..oooo I was fried!
ab work as well, groin still tender, but not too bad, been playing a little tennis too.
here's a shot of the triceps..not very defined right now, but a cool angle on the pic my wife took!
workouts have been going well; threw in a '2-a-day' on Thursday, back in the morning, and shoulders when I got home from work. haven't done that for awhile, felt great!
had an awesome chest day yesterday, did something a bit different:
flat BB bench 135x15/185x6/225x6/255x6/285x6x6x6+drop set [255x5/225x4/205x3/185x5/155x6/135x8 -- 15sec rest between each, or the time it took to quickly change the weight]
followed w/ 4 sets incline DB flyes, then couple sets explosion pushups..oooo I was fried!
ab work as well, groin still tender, but not too bad, been playing a little tennis too.
here's a shot of the triceps..not very defined right now, but a cool angle on the pic my wife took!
Attachments
DreamWeaver
Legend
That is an interesting angle really shows off that big lump at the top of your horseshoe.
snagency
Banned
thx DW! (haha, a reply a month later..) 
just dropping an update pic in here, got a few PM's from ppl wondering where I've been/what I've been doing, and I forgot that I left ppl hanging with the new log I never started!
anyway, long story short is I been dealing with some minor injury issues (still)..took some addtl time off to heal, gradually ramping things back up..currently in strength mode, rep range 5-9, rep tempo majority 3-1-0..
1:chest/abs
2:quads/hams/calves
3:rest
4:back/traps/abs
5:shoulders/bi/tri
6:rest
7:repeat cycle
current state of things shows in the pic, ready to make some moves now..
just dropping an update pic in here, got a few PM's from ppl wondering where I've been/what I've been doing, and I forgot that I left ppl hanging with the new log I never started!
anyway, long story short is I been dealing with some minor injury issues (still)..took some addtl time off to heal, gradually ramping things back up..currently in strength mode, rep range 5-9, rep tempo majority 3-1-0..
1:chest/abs
2:quads/hams/calves
3:rest
4:back/traps/abs
5:shoulders/bi/tri
6:rest
7:repeat cycle
current state of things shows in the pic, ready to make some moves now..
Attachments
Iron Lungz
Banned
Very impressive, man!
:thumbsup:
:thumbsup:
snagency
Banned
will start a new thread when I am convinced I can maintain a rigorous training protocol! 
aranoid:
my original diet plan went by the wayside, so I'm dialing that back in as we speak.
as for supps -- nope, nothing new beyond a lil preWO goody USP is cooking up, great energy & sweat off this..aside from that, I've shelved the product X for now, currently running AP/Pslin/Prime/PowerFULL/SuperCissus, just trying to get back in the flow of things.
aranoid:my original diet plan went by the wayside, so I'm dialing that back in as we speak.
as for supps -- nope, nothing new beyond a lil preWO goody USP is cooking up, great energy & sweat off this..aside from that, I've shelved the product X for now, currently running AP/Pslin/Prime/PowerFULL/SuperCissus, just trying to get back in the flow of things.
strategicmove
Legend
will start a new thread when I am convinced I can maintain a rigorous training protocol!
my original diet plan went by the wayside, so I'm dialing that back in as we speak.
as for supps -- nope, nothing new beyond a lil preWO goody USP is cooking up, great energy & sweat off this..aside from that, I've shelved the product X for now, currently running AP/Pslin/Prime/PowerFULL/SuperCissus, just trying to get back in the flow of things.
"a lil preWO goody USP is cooking up"!
You're quite up to date, my friend! :thumbsup:
oufinny
Well-known member
will start a new thread when I am convinced I can maintain a rigorous training protocol!
my original diet plan went by the wayside, so I'm dialing that back in as we speak.
as for supps -- nope, nothing new beyond a lil preWO goody USP is cooking up, great energy & sweat off this..aside from that, I've shelved the product X for now, currently running AP/Pslin/Prime/PowerFULL/SuperCissus, just trying to get back in the flow of things.
I love how your "get back in the flow of things stack" has me drooling! So curious if this pre WO is going to be in addition to Jack3d or is it somehow a replacement? All these new products we keep hearing about, seems the product line may be vastly larger in 2010.
snagency
Banned
I wouldn't say a replacement, but rather in place of.
different compounds..you wouldn't want to use both together, each one has it's own place.
snagency
Banned
feeling pretty good after a day of rest yesterday, gearing up for some squats/lunges/GHR's and calf raises here in about 30min. the tendonitis I had in my knees appears to have abated, no issues following last leg day or in the tennis I've played recently..
[cue James Brown] I feel good! :wink1:
[cue James Brown] I feel good! :wink1:
DreamWeaver
Legend
Just did my last day before my break. Mega Prime run starts after that. Going to try HST see how it goes.
oufinny
Well-known member
I think you are going to like HST DW, it seems to go well with Prime since it is so taxing on the body. Once the recovery aspect started to kick in full steam ahead, no issues with DOMS less a small amount of tightness the next day.
Snag - good to hear you are all healed up and ready to rock. You know everyone is looking forward to your log in the near future.
snagency
Banned
thx for the support buddy!
workout went extremely well today, ran with 305 for my parallel BB squats, 4x9/9/8/8, followed w/ DB lunges, no knee pain, still feeling the groin & ab but no hindrance really at all..GHR's and standing calf raises good as well.
I'm a happy camper going into the w/e! :1244:
snagency
Banned
haha, nice JKP!
great back session this morning on limited time:
4x(failure) overhand pull-ups
4x9 DB incline rows
4x8 D-grip pulldowns to front, elbows pulled in close
4x8 shrugs
3x9 behind-neck pulldowns
pace was a little quicker than I planned, utilized 60sec thruout instead of 90 (trying to pick up some time, woke up a lil late this morning, had to get to work)..I feel like a cobra! :147:
great back session this morning on limited time:
4x(failure) overhand pull-ups
4x9 DB incline rows
4x8 D-grip pulldowns to front, elbows pulled in close
4x8 shrugs
3x9 behind-neck pulldowns
pace was a little quicker than I planned, utilized 60sec thruout instead of 90 (trying to pick up some time, woke up a lil late this morning, had to get to work)..I feel like a cobra! :147:
R-Mac
Board Supporter
hmmmm interesting DW...Ive been tossing around the idea of HST for a few weeks, seriously considering running that program myself too to see how I respond to it
snagency
Banned
yeah I think HST is a very legit protocol..go for it guys.
SUN 9/27
1hr15min tennis
MON 9/28
FTP (fasted training upon rising) shoulders/bi/tri
4x9/8/8/7 standing DB press (tempo really wore me out on these)
4x8 leaning DB side raise
4x8 standing BB curl
4x8 reverse EZ-bar curl (right forearm still a bit sore)
4x8 skullcrushers
4x8 cable pressdown, straight bar
nice session..ran fasted upon rising due to eating horribly last night, plenty of glycogen storage going on, ahahaa. strength was very solid today, as is usually the case after my cheat nights. :scratchchin:
SUN 9/27
1hr15min tennis
MON 9/28
FTP (fasted training upon rising) shoulders/bi/tri
4x9/8/8/7 standing DB press (tempo really wore me out on these)
4x8 leaning DB side raise
4x8 standing BB curl
4x8 reverse EZ-bar curl (right forearm still a bit sore)
4x8 skullcrushers
4x8 cable pressdown, straight bar
nice session..ran fasted upon rising due to eating horribly last night, plenty of glycogen storage going on, ahahaa. strength was very solid today, as is usually the case after my cheat nights. :scratchchin:
hman85
Well-known member
What kind of spices do you have on there?
snagency
Banned
touch of garlic, some cayenne pepper, lil lemon juice is about all I ever use.
so I made up a big batch of shrimp earlier, ate half, here's what I just did with the other half..
mmmmm, haven't had a shrimp-stuffed omelet for awhile!
lil 2% pepperjack cheese melted over the broccoli, new fad I'm on right now..diggin it.
Attachments
jakellpet
Banned
that's packaged into any Snag log :thumbsup:
strategicmove
Legend
This looks really delicious! I absolutely have to try a variant of it today! :food:
snagency
Banned
awesome chest day today! will detail in a bit, but for now - since we're on the food theme - food pic of the day..
8oz 96% lean beef
1/2 cup black beans
1.5 cups broccoli
really digging the black bean & beef combo, been on this kick all summer..complete the ensemble with just a smidgen of honey mustard..
8oz 96% lean beef
1/2 cup black beans
1.5 cups broccoli
really digging the black bean & beef combo, been on this kick all summer..complete the ensemble with just a smidgen of honey mustard..
Attachments
hman85
Well-known member
It's good trust me! I thought mustard on beans was weird sounding when i first heard about it, but I was pleasantly surprised!
snagency
Banned
WED 9/30
chest/abs
incline BB 4x9/9/8/8 (245)
flat DB bench 4x8/8/7/7 (100)
DB pullover 3x8
DB flyes 4x8
weighted crunches 4x10-12, 1 set hanging leg raise to failure
great session, pump was off the chain! altho some of these weights I'm playing with right now might appear to be smaller for me, on the contrary -- the eccentric portion tempo is what I am really concentrating on right now, as well as increased volume. the majority of the time, I focus on jacking weight, always forceful on my concentric portion, and I neglect my ecccentric portion..it's just what style I've developed over the yrs. so, the 4sec eccentric w/ a 1sec pause in the bottom position is really forcing some growth right now. out of all the variables you can change to grow the muscle (weight/reps/rest/exercise selection/tempo), tempo is really the one area I haven't regularly focused on (shame on me)..so, I'm rectifying that injustice in this current strength schematic -- and it's kicking my ass! :speechless:
chest/abs
incline BB 4x9/9/8/8 (245)
flat DB bench 4x8/8/7/7 (100)
DB pullover 3x8
DB flyes 4x8
weighted crunches 4x10-12, 1 set hanging leg raise to failure
great session, pump was off the chain! altho some of these weights I'm playing with right now might appear to be smaller for me, on the contrary -- the eccentric portion tempo is what I am really concentrating on right now, as well as increased volume. the majority of the time, I focus on jacking weight, always forceful on my concentric portion, and I neglect my ecccentric portion..it's just what style I've developed over the yrs. so, the 4sec eccentric w/ a 1sec pause in the bottom position is really forcing some growth right now. out of all the variables you can change to grow the muscle (weight/reps/rest/exercise selection/tempo), tempo is really the one area I haven't regularly focused on (shame on me)..so, I'm rectifying that injustice in this current strength schematic -- and it's kicking my ass! :speechless:
snagency
Banned
THUR 10/1
quads/hams/calves
5x8/8/7/7/6 box squats (325)
5x8/8/7/7/6 SLDL (225)
5x10-12 standing calf raises (toes angled str/in/out/in/out)
sheeeeesh..tempo crushed me once again today! short on time, so I modified the session a bit. kept rest @90sec per set except on calf raise (60sec).
I can barely walk..but I feel great! :veryhappy:
quads/hams/calves
5x8/8/7/7/6 box squats (325)
5x8/8/7/7/6 SLDL (225)
5x10-12 standing calf raises (toes angled str/in/out/in/out)
sheeeeesh..tempo crushed me once again today! short on time, so I modified the session a bit. kept rest @90sec per set except on calf raise (60sec).
I can barely walk..but I feel great! :veryhappy:
hman85
Well-known member
Good workout! I was just thinking the other day how it seems that i lift less weight on my bench now then I did a year or 2 ago. It kinda had me depressed for bit until i thought about how much my training style has changed. I realized that I use the negative portion a lot more and slower now. I feel a lot bigger and denser than I did back then so i know that I am progressing.It just goes to show you that the weight doesn't mean as much as feeling your target muscle working.
snagency
Banned
10/2 FRI
back
4x(failure) overhand pull-ups
4x8/8/7/7 BB bent rows, palms out (215)
4x8 BB pullover
4x8 shrugs
3x8 cable pulldowns to front
another rockin' session..I knew with the tempo I'd have to lower the weight a bit for the rows, was still a bit tougher than I anticipated, hella pump tho esp following those pull-ups..very pleased with the progress!
nutrition today:
preWO meal (which was also breakfast), preceeded by Pslin+AP:
2 scoops VPX ZeroCarb
1/2 cup CoCo Wheats
1 large banana
1 TBS Emulsified Omega-3 w/ prebiotics & antioxidants
6 scoops Xtend pre/intra
postWO meal (preceeded by AP):
2 scoops VPX ZeroCarb
1 bagel
1 ginormous apple!
1 TBS Emulsified Omega-3
back
4x(failure) overhand pull-ups
4x8/8/7/7 BB bent rows, palms out (215)
4x8 BB pullover
4x8 shrugs
3x8 cable pulldowns to front
another rockin' session..I knew with the tempo I'd have to lower the weight a bit for the rows, was still a bit tougher than I anticipated, hella pump tho esp following those pull-ups..very pleased with the progress!
nutrition today:
preWO meal (which was also breakfast), preceeded by Pslin+AP:
2 scoops VPX ZeroCarb
1/2 cup CoCo Wheats
1 large banana
1 TBS Emulsified Omega-3 w/ prebiotics & antioxidants
6 scoops Xtend pre/intra
postWO meal (preceeded by AP):
2 scoops VPX ZeroCarb
1 bagel
1 ginormous apple!
1 TBS Emulsified Omega-3
Attachments
snagency
Banned
SAT 10/3
shoulders
5x8/8/7/6/5 behind-neck military BB press (165)
4x8 one-armed DB power snatch
3x8 DB laterals
first of all, good grief are my hammies tight today! talk about some serious DOMS..
good workout on limited time this morning, adapted the session again, will have to hit bi/tri in next training session to make up for not getting 'em in today..was very pleased with the military press leading off, tempo was a killer but I'm happy with the weight I handled..DB power snatch I hadn't done for a long time, and it was quite a change controlling the negative portion of that lift, felt awesome tho..veins were in full force!
shoulders
5x8/8/7/6/5 behind-neck military BB press (165)
4x8 one-armed DB power snatch
3x8 DB laterals
first of all, good grief are my hammies tight today!
talk about some serious DOMS..good workout on limited time this morning, adapted the session again, will have to hit bi/tri in next training session to make up for not getting 'em in today..was very pleased with the military press leading off, tempo was a killer but I'm happy with the weight I handled..DB power snatch I hadn't done for a long time, and it was quite a change controlling the negative portion of that lift, felt awesome tho..veins were in full force!
DreamWeaver
Legend
SAT 10/3
shoulders
5x8/8/7/6/5 behind-neck military BB press (165)
4x8 one-armed DB power snatch
3x8 DB laterals
first of all, good grief are my hammies tight today!
good workout on limited time this morning, adapted the session again, will have to hit bi/tri in next training session to make up for not getting 'em in today..was very pleased with the military press leading off, tempo was a killer but I'm happy with the weight I handled..DB power snatch I hadn't done for a long time, and it was quite a change controlling the negative portion of that lift, felt awesome tho..veins were in full force!
Yah I can sing a song about tight hams, they're finally loosening. Seems that I have to be more adamant about my stretching now that I am in my dottage....:boggled:
snagency
Banned
DreamWeaver
Legend
played tennis for 2.5hrs this morning..was first time we could get out in like over a week..hammies were good, but I have some swelling/pain going on in my right knee tonight. (sigh)
on the bright side today:
I simply never tire of this meal..
MMM shrimp...very nice looking ones too...
snagency
Banned
yeah, those dudes were ginormous, dig it..
well, it's a sad day in Snag's world today.
woke up and about collapsed when I rolled outta bed, knee still swolen and painful. gonna ice it again this morning for awhile. definitely puts a crimp in my squat plans tomorrow.
ending this thread now, back with a new one when I'm healthy.
ciao for now. :wave:
well, it's a sad day in Snag's world today.
woke up and about collapsed when I rolled outta bed, knee still swolen and painful. gonna ice it again this morning for awhile. definitely puts a crimp in my squat plans tomorrow.ending this thread now, back with a new one when I'm healthy.
ciao for now. :wave:
DreamWeaver
Legend
Oh no ... you were just starting to get rolling too... my sympathies and my thanks for reminding me I have to watch out for stuff like this. Sometimes there is just nothing you can do though. It has been my experience (using the powerfull oracular method of "hindsight") that there is always ways I could have prevented the injury. Seems to be a reoccurring theme of pig-headedness. Can't quite put my finger... oh I know!! I am sometimes a dumb fug!! Not saying your the same, yours could have been one of those unavoidable instances.... it could happen...
Wilderbeast
Member
Great choice on the VPX Zero Carb man. My wife and I have gone through 2-3 of the 4.4 pound containers per month for the last couple months. We both love it! You have made great progress so far. You have really made me get excited about getting into my upcoming winter mass gaining phase after months and months of dieting! Sorry to hear about the knee man. I've had two serious knee injuries. You'll come back from it, don't worry.
BEAST
BEAST