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Montego an Snagency tag-team with FINAFLEX in the corner

Also.....the Resolutioners are already starting to pour into the gym.......greeeeat.
 
IrishSoldier said:
My new years resolution: get in montes way at the gym and curl in his intended squat rack
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:cussing:

You're one of them.....:nana:

Sorry you're feeling sickly Monty, & props for holding to your prep through the holiday. Gonna take a will of iron to forge a body of such, & you're not disappointing.
 
You're all doing it wrong. I take my jetpack up the side of the building & crash through a window. Gets kind of old picking shards of glass out of my face though.
 
Hyde said:
You're all doing it wrong. I take my jetpack up the side of the building & crash through a window. Gets kind of old picking shards of glass out of my face though.
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At least your keeping Maintenance in business lol
 
Hyde said:
You're all doing it wrong. I take my jetpack up the side of the building & crash through a window. Gets kind of old picking shards of glass out of my face though.
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Jetpacks are sooooo 2010.
Gotta get on that David Blaine levitation game.
 
wasme said:
That was my point... all the chubby ladies take the elevator ONE floor.
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I think most of us got that one







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nom nom nom
pinwheel steak last night, having another tonight
on an all-out eatfest from now till new years
bring on the food!
 
snagencyV2.0 said:
they got "6 subs for $2 sale till end of month, choice of cold cuts or meatballs
had o few of them cold cut ones myself (added deli meats from my fridge to fluff it up some), flatbread ftw
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In that case I should buy like 5 of them. Haha everytime I go I get the same thing, Spicy Italian, can't go wrong. I don't try other things cuz I don't need to, I found the best tasting sub!
 
IrishSoldier said:
In that case I should buy like 5 of them. Haha everytime I go I get the same thing, Spicy Italian, can't go wrong. I don't try other things cuz I don't need to, I found the best tasting sub!
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roast beef & ham for me, if I find myself having to go there
I also enjoy the steak & cheese there occasionally
but the way I like to eat them ie w/ double meat, always ends up costing me ~$10 just for the foot-long sub alone (no drink or chips, which I never get)
 
My chest has worms........

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Oh and my abs are starting to get them too
 
Machine flyes – 2-3 sets of 10 to warm up. On these, I want you to do 3 sets of 8. Keep your sternum lifted, chest high, and flex hard at the top for 1 second on every rep. 3 total work sets. (Really worked the negatives and contraction.....was the full stack so its all I had to work with.)
1 - 120x10
2 - 120x10
3 - 160x10
4 - 260x8
5 - 280x8
6 - 280x8

Incline barbell bench press – 5 sets of 8 reps. Take 1-2 sets to get to a weight that is a challenging 8 (but you can do with perfect form). Do 5 sets of 8 with it. Lower bar to one inch above chest and do not lock out. We want continuous tension. This is a lot of reps on the incline and should crush your upper chest and front delts. 5 total work sets. (Worked negatives here since I didnt have a spotter)
1 - 185x8
2 - 205x8
3 - 205x8
4 - 205x8
5 - 205x8
6 - 205x7

Flat dumbbell bench press – On these I want you to keep your palms facing each other (neutral grip) as you lower the dumbbells. Let the weight stretch you good at the bottom. Keeping your palms facing in will allow your inner chest fibers to stretch and fire better than a standard grip. Pause at the bottom, feel the stretch, and drive up hard to ¾ lockout. Pick a good weight and do 4 sets of 8 with it. With this style, you won’t be able to move extremely heavy dumbbells (I usually use 120+ and did these with 80’s). 4 total work sets.
1 - 60'sx10
2 - 70'sx9
3 - 70'sx8
4 - 70'sx7

Regular dips – Do 3 sets of dips to failure. Let your elbows flare out, tuck your chin into your upper chest, and stretch good at the bottom. Don’t come up all the way. Keep constant tension on the pecs by coming up ¾ of the way. 3 total work sets.
1 Failure
2 Failure
3 Failure

In between sets of dips, I want you to get a flexible tubing type band and do the stretching that I have in the high intensity chest video on my website and YouTube channel. This is where you straighten your arms out in front of you holding the band and rotate back until band comes behind you to lower back, then back overhead and out front. Arms should be straight the whole time. I want 8 reps per set.

Dumbbell Rear raises – 1 warm up set, then 3 sets of 35 reps. Time to burn the hell out of the delts this week. 3 total work sets. (Had to stop briefly on these about rep 28 each time....got the rest out good though.)
1 - 20x35
2 - 20x34
3 - 20x34
Continue with the band stretching in between sets for 10 reps. Your shoulders will be on fire.

Dumbbell side laterals – 4 sets of 15 reps. Bring the dumbbells up to just above ear level. 4 total work sets. (Hard squeeze at the top on these and kept arms straight instead of a slight bend.)
1 - 20x15
2 - 20x15
3 - 20x15
4 - 20x15
Continue with the band stretching in between sets for 8 reps.

Cage presses – SUbbed these for Hammer Strength Shoulder Press facing back pad.... bean5er clued me in on these. No cage to do the cage press but these worked well. These will be done with heavy weight. Watch the form on my YouTube channel and website. I want you to pyramid up. Do 9 reps, 7 reps, 5 reps, and 3 reps, adding weight each set. Remember to lock these out and lean forward a bit and then flex your delts and traps. 4 total work sets.
1 - 140x9
2 - 160x6
3 - 160x5
4 - 180x3
 
snagencyV2.0 said:
roast beef & ham for me, if I find myself having to go there I also enjoy the steak & cheese there occasionally but the way I like to eat them ie w/ double meat, always ends up costing me ~$10 just for the foot-long sub alone (no drink or chips, which I never get)
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Yup! Same damn problem here. 10-12 bucks for a footling. Ouch

Montego1 said:
Machine flyes - 2-3 sets of 10 to warm up. On these, I want you to do 3 sets of 8. Keep your sternum lifted, chest high, and flex hard at the top for 1 second on every rep. 3 total work sets. (Really worked the negatives and contraction.....was the full stack so its all I had to work with.) 1 - 120x10 2 - 120x10 3 - 160x10 4 - 260x8 5 - 280x8 6 - 280x8 Incline barbell bench press - 5 sets of 8 reps. Take 1-2 sets to get to a weight that is a challenging 8 (but you can do with perfect form). Do 5 sets of 8 with it. Lower bar to one inch above chest and do not lock out. We want continuous tension. This is a lot of reps on the incline and should crush your upper chest and front delts. 5 total work sets. (Worked negatives here since I didnt have a spotter) 1 - 185x8 2 - 205x8 3 - 205x8 4 - 205x8 5 - 205x8 6 - 205x7 Flat dumbbell bench press - On these I want you to keep your palms facing each other (neutral grip) as you lower the dumbbells. Let the weight stretch you good at the bottom. Keeping your palms facing in will allow your inner chest fibers to stretch and fire better than a standard grip. Pause at the bottom, feel the stretch, and drive up hard to ¾ lockout. Pick a good weight and do 4 sets of 8 with it. With this style, you won't be able to move extremely heavy dumbbells (I usually use 120+ and did these with 80's). 4 total work sets. 1 - 60'sx10 2 - 70'sx9 3 - 70'sx8 4 - 70'sx7 Regular dips - Do 3 sets of dips to failure. Let your elbows flare out, tuck your chin into your upper chest, and stretch good at the bottom. Don't come up all the way. Keep constant tension on the pecs by coming up ¾ of the way. 3 total work sets. 1 Failure 2 Failure 3 Failure In between sets of dips, I want you to get a flexible tubing type band and do the stretching that I have in the high intensity chest video on my website and YouTube channel. This is where you straighten your arms out in front of you holding the band and rotate back until band comes behind you to lower back, then back overhead and out front. Arms should be straight the whole time. I want 8 reps per set. Dumbbell Rear raises - 1 warm up set, then 3 sets of 35 reps. Time to burn the hell out of the delts this week. 3 total work sets. (Had to stop briefly on these about rep 28 each time....got the rest out good though.) 1 - 20x35 2 - 20x34 3 - 20x34 Continue with the band stretching in between sets for 10 reps. Your shoulders will be on fire. Dumbbell side laterals - 4 sets of 15 reps. Bring the dumbbells up to just above ear level. 4 total work sets. (Hard squeeze at the top on these and kept arms straight instead of a slight bend.) 1 - 20x15 2 - 20x15 3 - 20x15 4 - 20x15 Continue with the band stretching in between sets for 8 reps. Cage presses - SUbbed these for Hammer Strength Shoulder Press facing back pad.... bean5er clued me in on these. No cage to do the cage press but these worked well. These will be done with heavy weight. Watch the form on my YouTube channel and website. I want you to pyramid up. Do 9 reps, 7 reps, 5 reps, and 3 reps, adding weight each set. Remember to lock these out and lean forward a bit and then flex your delts and traps. 4 total work sets. 1 - 140x9 2 - 160x6 3 - 160x5 4 - 180x3
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I'm glad you enjoyed those. A great alternative IMO.

Nice work buddy
 
Looks like a big long workout. I have tried cage presses in the past. Found them very hard.. but very effective.
 
Nice work Montego. You could try using the Smith for cage presses. If there's not enough room to press to lockout (probably isn't), I'd try them from one knee or maybe seated. You wouldn't get the extra resistance from scraping the rack, but could still lean in and flex at the top.
 
breezy11 said:
Nice work Montego. You could try using the Smith for cage presses. If there's not enough room to press to lockout (probably isn't), I'd try them from one knee or maybe seated. You wouldn't get the extra resistance from scraping the rack, but could still lean in and flex at the top.
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I'll try that next time. Bean suggested the reverse hammer strength press and I could feel the intended movement pretty well. I guess leaning against the Smith would add some resistance maybe.
 
Montego1 said:
I'll try that next time. Bean suggested the reverse hammer strength press and I could feel the intended movement pretty well. I guess leaning against the Smith would add some resistance maybe.
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Yeah, reverse machine press is a good suggestion (love those). I haven't tried using the Smith, but think it'd work out pretty well too.
 
Going old school for a while with my jn gym logging. I've been putting everything on my phone and transferring it here but I'm going back to pen and paper. Just printed out the md template and have it in a binder in my bag now.

Also! Made a protein cheese cake.....I'll post the macros in a little bit.
 
Entire chocolate cheesecake macros
691cals
27.4g fat
27.6g carbs
75.2g protein

Or at least that's a round about numberish. Woooooot!
 
hw101 said:
Post how you made it . It's sounds amazing
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8oz non fat Greek yogurt
6oz 2x protein Philadelphia cream cheese
1 scoop usp oxy elite chocolate protein
2 large eggs
1/4 stivia
Vanilla extract

Blend cream cheese til soft
Blend in yogurt
Blend in stivia and protein powder and vanilla extract
Add one egg blend slow
Add one egg blend slow

Pour in round six inch cake pan that has been sprayed with non stick spray

Cook on 320 for thirty minutes
Cook on 220 for another fifty minutes

Let stand for 90 mins

Take out of pan and put on plate in fridge over night. Top however you want
 
Montego1 said:
8oz non fat Greek yogurt
6oz 2x protein Philadelphia cream cheese
1 scoop usp oxy elite chocolate protein
2 large eggs
1/4 stivia
Vanilla extract

Blend cream cheese til soft
Blend in yogurt
Blend in stivia and protein powder and vanilla extract
Add one egg blend slow
Add one egg blend slow

Pour in round six inch cake pan that has been sprayed with non stick spray

Cook on 320 for thirty minutes
Cook on 220 for another fifty minutes

Let stand for 90 mins

Take out of pan and put on plate in fridge over night. Top however you want
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Nice, definitely going be making this
 
Distilled Water said:
Nice monte! May going to have to out that on the list of things to make this off-season.

You inspired me to make some low-carb pancakes this morning & they hit the spot. For that, I say thank you!!!
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You are welcome sir! The cheesecake turned out pretty good tbh. I added a bit too much vanilla extract so it has a slightly sour taste but overall not bad for a first go. Next time I might try coconut or cinnamon for extra flavor.
 
kudos on dessert making..looks good
those kinds of things are not in my vocab, just no desire; closest I get is doctored up some oats or something with fruit, or making a protein pudding
i'll stick with making meats and real food concoctions

in other news today, awoke today at 211 as I try to add a smidgen of weight before the calendar turns
cals have taken an uptick to ~6k
 
snagencyV2.0 said:
kudos on dessert making..looks good
those kinds of things are not in my vocab, just no desire; closest I get is doctored up some oats or something with fruit, or making a protein pudding
i'll stick with making meats and real food concoctions

in other news today, awoke today at 211 as I try to add a smidgen of weight before the calendar turns
cals have taken an uptick to ~6k
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Getting bigger again!? Sheeeesh!

Yeah I've never really tried to make a dessert but I saw this one and decided to try it. A slice (divided into eight) works in well with my macros right now. 3.5g fat 3.5g carbs 9g protein roughly. I'll be eating that slice with my lower carb meal before LISS and bed. Also seeing as how that meal usually gets Turkey it's low fat already so that added bit doesn't hurt.
 
Back – 17 sets week 4:
One-arm barbell rows – These are the rows where you stick a bar in a corner and stand beside it, executing the row. Watch my YouTube channel or website video if you are unsure of which row this is. These are BRUTAL on lower lats. Pyramid up using smaller than 45-pound plates. I use 25-pound plates. Do sets of 8, adding a plate of your choice each set until you finally get to a weight that nearly kills you to get 8. We’ll count that set and the previous 2 as working sets. 3 total work sets. (Weights not counting bar)
50x12
75x12
100x8
125x8
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135x8

Partial pulldown – These are the heavy pulldowns taken down only to the top of your head/forehead, and also be sure to stretch out at the top. Use a very wide grip on these. There is video of this on my YouTube channel and website. Do 4 sets of 8 reps. 4 total work sets.
250x8
250x8
250x8
250x7

Cable low row w/ wide grip– I want you to do these with a palms facing in grip and a very wide grip. No need to lean real far forward on these between reps. Squeeze the hell out of your lower lats while doing these. I want 4 sets of 10. 4 total work sets.
175x10
185x10
185x10
185x10

Dumbbell pullovers– These are to be done in the style where you lay on the bench—not across it. You hang your head off the end of the bench and slowly work into a nice stretch. Only bring the dumbbell back to the top of your forehead. Watch my YouTube video or website video to see exact form. Do 3 sets of 12 reps. 3 total work sets.
45x12
55x12
55x12

Hyperextension with a band – Do 3 sets to failure of these. I have video of this on my YouTube channel and website. 3 total work sets. (Not sure what band tension was....it was enough though lol.)
15
12
10
 
^^ good stuff brother, keep mauling dat iron!



was gonna wait till next yr to post update pic, but my kid was here this w/e so I figured wth..
ceremonial last pic of snags for the yr 2013, here

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snagencyV2.0 said:
^^ good stuff brother, keep mauling dat iron!

was gonna wait till next yr to post update pic, but my kid was here this w/e so I figured wth..
ceremonial last pic of snags for the yr 2013, here
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Thiiiiiiiick!
 
Montego1 said:
Going old school for a while with my jn gym logging. I've been putting everything on my phone and transferring it here but I'm going back to pen and paper. Just printed out the md template and have it in a binder in my bag now.
.
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That is what I did. Printed off the program, put it in a binder and it goes everything is recorded right on the paper each day.

Montego1 said:
Entire chocolate cheesecake macros
691cals
27.4g fat
27.6g carbs
75.2g protein

Or at least that's a round about numberish. Woooooot!
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Damn, this FREAK can cook!
snagencyV2.0 said:
was gonna wait till next yr to post update pic, but my kid was here this w/e so I figured wth..
ceremonial last pic of snags for the yr 2013, here

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Snags, looking very thick and veiny... kinda like my... wait wut?

Looking awesome though in all seriousness...

Montego1 said:
Thiiiiiiiick!
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What he said.
 
Oh I just looked back to see when I started cutting. 18 weeks and roughly 38lbs. Sweeeeeet.
 
Nicely done Sir!
 
Well I broke the news to the wife of my plan to do the show in July. Surprisingly she was ok with it. I laid out the basics of what would go on and everything and she seems very supportive. She did say that she didn't want this to lead to steroid use of course and I reassured her that nothing will be used that I can't buy OTC.

Wheeew!
 
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