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SNAGged and TORN..mending with USPlabs Product

snagency said:
not counting my intra/postWO drink, food sources are roughly 210/320/80 C-P-F..this varies, as I like to shift macros somewhat day-to-day (i.e. off-day nutrition is different; I like to have higher carbs days every so often, etc.)..

blasted the arms today, no supersetting, straight sets w/ 60sec rest all the way thru, finished with weighted ab work..close-grip bench, triceps pushdowns w/ V-bar, DB kickbacks, dips, EZ-bar drag curls, DB preachers, concentration curls was order of the day.
tri's are nice and swole, good to see my veins coming back into play everywhere..something about that just makes a guy feel good. :13:
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Weighted is the only way to go for abs.. that way I only have to do them once a week... I always precede my ab pounding with rest pause set of my favourite ... Wheel of Death!! This has my abs sore most of the week.
 
once a week huh? I hit mine 2x weekly usually, sometimes more. I do both weighted & non-weighted movements tho; there are some exercises I do that don't require weights.
to get the big blocky abs tho, weighted is the way to go.
 
snagency said:
once a week huh? I hit mine 2x weekly usually, sometimes more. I do both weighted & non-weighted movements tho; there are some exercises I do that don't require weights.
to get the big blocky abs tho, weighted is the way to go.
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Yah I figure I get enough secondary work from my lifting, I hammer them really good on Sunday and there still a little sore on Thursday. My buddy I trained with for years has developed a new ab toy called the tortoise it has a bunch of wheels and shaped like a turtle shell and it moves any which way with multiple grips I think. His kids are 4th degree black belt grapplers. They use them for martial arts class and rave about them. He is marketing them pretty soon so I will likely employ more ab work once I get mine.
 
sounds awesome
 
awesome chest session this morning..stamina still needs some work, but things are starting to come together just fine.
focus today was explosiveness in the lift..felt very explosive indeed. :firedevil:
4x12 incline BB (225)
4x12 flat DB bench (100's)
2xfailure dips (bodyweight)
60sec rest thruout..was quick session, but throroughly exhausting with the effort. followed with 20min moderate cardio.
 
snagency said:
awesome chest session this morning..stamina still needs some work, but things are starting to come together just fine.
focus today was explosiveness in the lift..felt very explosive indeed. :firedevil:
4x12 incline BB (225)
4x12 flat DB bench (100's)
2xfailure dips (bodyweight)
60sec rest thruout..was quick session, but throroughly exhausting with the effort. followed with 20min moderate cardio.
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Good numbers, it's coming along nicely.
 
thx man..starting to feel really good again, trying to keep this train rolling.

this morning was legs, wanted to play with some heavy weight but still thinking about the knee, so I did BB bench squats w/ my low bench (goes a little below parallel) to ease some acclimation..6 sets, pyramided, finished with 315x6 for final set, felt great! followed w/ 5 sets (x16) DB Romanian DL; 3 sets (x8) heavy standing calf raises.
 
shoulder session this day was more maintenence/prehab oriented than anything else..
broke out some 1-arm alternate seated DB presses for 12x each shoulder, followed with some lateral movements (hit bent-laterals pretty thoroughly), then focused on rotator cuff work. weight was relatively light thruout, higher reps, 45-60sec rests..pump was outstanding! 20min moderate cardio to finish.
 
liked the hi-rep, quick-rest schematic on shoulders so much, decided to run that form today for back as well; gearing up for a serious boost to this game plan, think I'll break out my '12-week out' competition training schedule after a rest day, a 2-on/1-off split that goes like this:
#1 - chest & biceps
#2 - back & abs
#3 - off
#4 - quads/hams/calves
#5 - shoulders/triceps/abs
#6 - off
repeat
this will last for 4 weeks, then I'll switch up at that point to a 4-on/1-off schedule..details at that time.
it's about to get serious. :evil:
in the meantime, the back workout today: inclined EZ-bar rows (gripping outside edge of plates - this is a Mullet-inspired exercise); D-grip cable pulldowns, seated cable rows, and finish with 20min moderate cardio.
 
simple meal, deliciously nutritious..been awhile since I made this, I missed it.
diet is really being followed to a T right now, will be thruout this log.

8oz 96% beef
8oz sweet potato
1.5 cups broccoli
 

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snagency said:
simple meal, deliciously nutritious..been awhile since I made this, I missed it.
diet is really being followed to a T right now, will be thruout this log.

8oz 96% beef
8oz sweet potato
1.5 cups broccoli
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That was my supper last night, exactly!! You even got me using the fuggin mustard!!
 
Snagalicious got me into mustard too :lol:
 
That looks sooooooooooooo good. I really need more food around here but I got two days before heading home for some of that good home food! So I gotta eat up the rest of the random stuff here first :sad:
 
bolt10 said:
That looks sooooooooooooo good. I really need more food around here but I got two days before heading home for some of that good home food! So I gotta eat up the rest of the random stuff here first :sad:
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hmm, third responder..you're slipping buddy! :biglaugh:
seriously tho, I know the college life ain't exactly conducive to on-point nutrition, but this is actually a pretty easy one for you. I know you HAVE to have a Foreman grill (college guy's best friend!), and I nuke my potatoes in tightly wrapped ClingWrap..from prep to finish, takes less than 10min! :yup:
 
snagency said:
hmm, third responder..you're slipping buddy! :biglaugh:
seriously tho, I know the college life ain't exactly conducive to on-point nutrition, but this is actually a pretty easy one for you. I know you HAVE to have a Foreman grill (college guy's best friend!), and I nuke my potatoes in tightly wrapped ClingWrap..from prep to finish, takes less than 10min! :yup:
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Haha ya I could make it...and most of my meals look something of the sort turkey/chicken/salmon/lean beef w/ whole wheat bread/brown rice/oats and then the broccoli is pretty much always there....

problem is I didn't wanna buy anything new at Costco since I will be gone for ten days and didn't wanna leave anything here...so I am eating the last of my turkey(eating the final burger atm), finished my oats earlier today, have 3/4 gallon milk left, several chicken breasts, almonds, and some cheerios thats about it atm.....

It doesn't help I am a bottomless pit right now :o
 
PS I am slipping because this Sports Psych Literature Review is what I "should" be doing but somehow found myself on here....probably the food pic calling me :D
 
that's some shrewd chow right there Bolt, very nice. I should've known you'd have it dialed in. :)

PS - your PS was funny. :lol:
 
snagency said:
that's some shrewd chow right there Bolt, very nice. I should've known you'd have it dialed in. :)

PS - your PS was funny. :lol:
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:D Ya I actually find it very easy to eat healthy while at school because I can just load up with healthy food and I don't have a campus meal plan so there is never anything that really tempts me. Its just the lack of variety! O well I made some good progress and hit my goals this past 3 months now its time to get my swole on and eat big :firedevil:
 
im eating that as i type this...mashed sweet potatoes with cinnamon and splenda, 4 oz beef tho.
 
glad I could inspire on the food fellas. :wave:

couple quick pics from here this morning, following the first HIIT cardio session since the knee injury..two things stood out: #1 - great sweat! and, #2 - OMG my stamina needs work! :eek:
feeling good about things tho, as I continue to progress. won't post many pics in this thread as I said, just wanted to give a general idea of current state going into my serious run..unflexed, and flexed.
I know - I'm pretty hairy right now, ahaa. :o
 

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thx DW, but I did gain a lil bit for sure, mostly isolated around the lower abs. weight didn't change much either, but to me the biggest issue was body comp changes..you know - feeling soft, veins disappearing, size in general just dwindling down. I've made some good progress in a short time filling back in and getting solid, and expect to continue to do so. :)
 
snagency said:
thx DW, but I did gain a lil bit for sure, mostly isolated around the lower abs. weight didn't change much either, but to me the biggest issue was body comp changes..you know - feeling soft, veins disappearing, size in general just dwindling down. I've made some good progress in a short time filling back in and getting solid, and expect to continue to do so. :)
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Yah the type of stuff it takes almost no time to get back... :ponder:
 
;)
it's gonna come back quick bro..not hyping here, but I'm feeling that excitement that comes when everything is starting to come together, the game plan is falling into place, you're zoned in mentally, and you just feel the body is Primed (pun intended) to make some serious progression! :D
 
snagency said:
;)
it's gonna come back quick bro..not hyping here, but I'm feeling that excitement that comes when everything is starting to come together, the game plan is falling into place, you're zoned in mentally, and you just feel the body is Primed (pun intended) to make some serious progression! :D
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It always does, we frett to much about time off, we just come back with our heads clearer and new energy. We get hungry again!!
 
Damn those injuries. Good to have you back; I'm married now and I'm glad to say my bodybuilding schedule & lifestyle has only made changes for the better. My schedule hasn't changed, but now I've got a loving wife who cooks me 6-8 eggs upon sporadic request. Having a women cook me "my meals," made me feel like Jay Cutler, because on all his videos I always saw his wife prepping or leaving out his food, it's pretty sweet.
 
Damn man! Jacked! Arms are retarded!
 
VolcomX311 said:
Damn those injuries. Good to have you back; I'm married now and I'm glad to say my bodybuilding schedule & lifestyle has only made changes for the better. My schedule hasn't changed, but now I've got a loving wife who cooks me 6-8 eggs upon sporadic request. Having a women cook me "my meals," made me feel like Jay Cutler, because on all his videos I always saw his wife prepping or leaving out his food, it's pretty sweet.
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Congrats!!

Yah the good life, I basically live the life of a drone....:veryhappy:
 
snagency said:
simple meal, deliciously nutritious..been awhile since I made this, I missed it.
diet is really being followed to a T right now, will be thruout this log.

8oz 96% beef
8oz sweet potato
1.5 cups broccoli
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I remember this mustard, Snag classic.
 
a colleague just walked by my desk and saw me looking at the bare-chest of a hairy man. That's embarrassing.
 
I'm sure it happens to all of us AMers :lol:...you more though Sam...you dirty dirty man
 
LET'S ROCK!

superbly Snagalicious :yup: day in the weight room, first day of the new plan..
4x12/10/8/8 incline BB
4x10 flat DB
2xfailure Perfect PushUp, arms wide
4x12/10/8/8 curls BB
3x10 preacher curls EZ bar
2x12 hammer curls DB
pushed rests back to 90sec between sets, resetting so I can set up my progressive time-shortening scheme; when I get in set plans like this, I will always look for some progression each session - be it more reps w/ same weight, more weight for same rep range, less rest between sets, or supersetting..nailed 265 and 275 pretty easily for my last 2 sets of incline BB, very pleased to this point, strength is returning quickly. felt very good thruout, energetic, focused, locked in like a laser. :)
 
snagency said:
superbly Snagalicious :yup: day in the weight room, first day of the new plan..
4x12/10/8/8 incline BB
4x10 flat DB
2xfailure Perfect PushUp, arms wide
4x12/10/8/8 curls BB
3x10 preacher curls EZ bar
2x12 hammer curls DB
pushed rests back to 90sec between sets, resetting so I can set up my progressive time-shortening scheme; when I get in set plans like this, I will always look for some progression each session - be it more reps w/ same weight, more weight for same rep range, less rest between sets, or supersetting..nailed 265 and 275 pretty easily for my last 2 sets of incline BB, very pleased to this point, strength is returning quickly. felt very good thruout, energetic, focused, locked in like a laser. :)
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What are your thoughts and that perfect push up contraction? I've considered buying it, but I'm a bit skeptical, primarily because I first saw it advertised on an info-mmercial and I'm skeptical of all that crap.
 
'As Seen on TV'..lol, yeah I hear ya. actually tho, I do like them. it's not something I would've ever gotten for myself, but the wife picked it up for Father's Day for me (she got me the Perfect PullUp last yr) and it's really a pretty useful tool. you can do a lot of movements with it; the stability from the bottom grips is right on, they don't move, so you can get damn wide on 'em; and you can get some good rotation action going on with the wrists to hit some chest muscle that otherwise is tough to do. I don't use them every w/o by any means - just like I don't do explosion push-ups all that often - but that doesn't mean they don't have their place.
Snag's Review: I give it a thumbs up. :thumbsup:
 
snagency said:
'As Seen on TV'..lol, yeah I hear ya. actually tho, I do like them. it's not something I would've ever gotten for myself, but the wife picked it up for Father's Day for me (she got me the Perfect PullUp last yr) and it's really a pretty useful tool. you can do a lot of movements with it; the stability from the bottom grips is right on, they don't move, so you can get damn wide on 'em; and you can get some good rotation action going on with the wrists to hit some chest muscle that otherwise is tough to do. I don't use them every w/o by any means - just like I don't do explosion push-ups all that often - but that doesn't mean they don't have their place.
Snag's Review: I give it a thumbs up. :thumbsup:
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Yah it looks like a good tool...
 
momentum keeps building..
back and abs: bent BB rows, cable pulldowns to front, seated D-grip cable rows, weighted decline sit-ups, frog sit-ups, and V-ups were on the menu today. staying in the 8-12rep range and utilizing pyramid scheme for most exercises right now in this stage. rest will continue at 90sec between sets for awhile.
solid session; was nice to pull some heavy weight on the rows, strength still off a bit here but like I said everything is progressing to my liking..really feeling the alpha-male gig from the Prime (gawd I looove that feeling! :D), recovery is noticeably improved..diet remains pretty much the same as I laid out..the Anabolic Signal was ended a week ago, forgot to mention that. other than that, supps remain the same.
 
snagency said:
momentum keeps building..
back and abs: bent BB rows, cable pulldowns to front, seated D-grip cable rows, weighted decline sit-ups, frog sit-ups, and V-ups were on the menu today. staying in the 8-12rep range and utilizing pyramid scheme for most exercises right now in this stage. rest will continue at 90sec between sets for awhile.
solid session; was nice to pull some heavy weight on the rows, strength still off a bit here but like I said everything is progressing to my liking..really feeling the alpha-male gig from the Prime (gawd I looove that feeling! :D), recovery is noticeably improved..diet remains pretty much the same as I laid out..the Anabolic Signal was ended a week ago, forgot to mention that. other than that, supps remain the same.
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You sound like a Prime junkie :ponder:
 
YEEEEEEAAAAAAAAAAHHHHHHHHHH!!!!!!! :aargh4::aargh4::aargh4:
now that's what I'm talking 'bout -- I'm back with a vengeance! let it all loose on the legs today..was s'posed to be an off day, but I had Thanksgiving at my mom's yesterday, and while I didn't eat crazy by any means, I got my share of clean cals and carbs in. so, decided I'd work off that excess today, and man was it ON!
ATG BB squats 5x15/12/10/8/8 (went to 275)
leg extensions 2x15
leg curls 5x15/12/10/8/8
standing BB calf raises 4x12/10/8/8
man, everything was just flowing today - mental focus, mind-muscle connection, energy and sweat off the chain, and most importantly, NO PAIN! those ATG's felt sooo good; felt great to just cut loose and just go nuts on legs. probably won't be able to walk tomorrow, but hellz was it worth it! :D
 
snagency said:
YEEEEEEAAAAAAAAAAHHHHHHHHHH!!!!!!! :aargh4::aargh4::aargh4:
now that's what I'm talking 'bout -- I'm back with a vengeance! let it all loose on the legs today..was s'posed to be an off day, but I had Thanksgiving at my mom's yesterday, and while I didn't eat crazy by any means, I got my share of clean cals and carbs in. so, decided I'd work off that excess today, and man was it ON!
ATG BB squats 5x15/12/10/8/8 (went to 275)
leg extensions 2x15
leg curls 5x15/12/10/8/8
standing BB calf raises 4x12/10/8/8
man, everything was just flowing today - mental focus, mind-muscle connection, energy and sweat off the chain, and most importantly, NO PAIN! those ATG's felt sooo good; felt great to just cut loose and just go nuts on legs. probably won't be able to walk tomorrow, but hellz was it worth it! :D
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Way to getter done!! :bigok:
 
DreamWeaver said:
Way to getter done!! :bigok:
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yessir! ;)

moving right along today, smoked the delts and tris thoroughly.
BB seated military 5x15/12/10/8/6 (finished at 185)
front DB alternate raises 3x12
side laterals 3x12
DB kickbacks 3x15/12/10
EZ bar skullcrushers 3x12/10/8
abs (hanging leg raises, crunches)
really rocking right now, I am in a very good zone currently. :cool:
 
off day today, time for some recovery..surprisingly, not too bad DOMS in my legs today; oddly more in my left quads than my right, gotta keep watch for technique imbalance. really have had some body comp changes kick in last couple days - I'm hitting that 'every day improvement' zone fellas! :dance:
very pleased with stack and progress right now (have I said that already?) :D
 
I spoke too early on the DOMS issue.. :o
legs started getting sore as the night wore on. it's all good tho.

ran FTP training this morning, was short on time..combined with some laxness in the diet last night, was good time to bust this scheme out.

Fasted Training Protocol
AP
3 PF
3 Prime
2 RC
2 scoops Jack3d
2 Super Cissus Rx

15min later, begin sipping BCAA/WMS mix
(10scoops Xtend + 15g WMS)

begin training 15min later.

flat BB bench 5x15/12/10/8/6+drop set (went to 295)
decline DB bench 2x12/10 (100's)
speed DB flyes 3x12

and that was that..blitzed the chest well tho, great pump..followed training w/ another AP (finishing up last bit of BCAA drink); postWO nutrition 15min later.

1/2 cup oatmeal
large grapefruit
50g protein
3g fish oil
multivite
3 Prime

will be a low cal day today; everybody knows what tomorrow is, so altho I'll be keeping it clean there will be food aplenty consumed. :D

Happy Thanksgiving to all in AM Land! :spam:

:)
 
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