SNAGged and TORN..No More! (The Saga Continues)
- Thread starter snagency
- Start date
MrKleen73
Legend
I always did like this pose tho.
Yeah the striated obliques , intercostal and serratus are show stoppers. You were damn tight there.
DreamWeaver
Legend
thx my man - and yeah, I am tightening up while staying at that weight - so far, so good!
What is really wild is how evenly distrbuted your body fat was in the before pic, it makes it hard to believe you had to lose that much weight from the first pic.
snagency
Banned
switching the training protocol up this morning, time to move to more of a contest-type prep schematic to pave the way for the supp changes that will happen after the w/e. haven't yet decided on which scheme I will go with, debating here this morning - got it narrowed down between two of my usual formats! :lol:
DreamWeaver
Legend
Ok that may be a factor too. You really weren't that high to begin with but didn't you do it in 10 weeks? That is fuggin remarkable.... The shorter duration may have contributed to the greater quantity of loss as well as you would have had to average 2.6 lbs a week which quite a lot.
snagency
Banned
yeah - it wasn't really that I was horribly high bf to begin with, but I was carrying my fair share; it was the combination of soft muscle tone and holding some fat and water. I had not trained anywhere close to my normal levels for the previous couple months, was drinking a bit (which I never do), and just generally blah-ed out.
so, yes - 10.5 weeks total duration from before-to-after was pretty incredible alone, but IMO to be able to add muscle that quickly while simultaneously shredding up to low bf levels..I was fairly happy with the results! :approve:
so, yes - 10.5 weeks total duration from before-to-after was pretty incredible alone, but IMO to be able to add muscle that quickly while simultaneously shredding up to low bf levels..I was fairly happy with the results! :approve:
snagency
Banned
(hahaa, quoting myself) :shhh:
okay, so I went with .. (wait for it)..
neither of the above! :lol:
was rifling thru my old routines, couple prints of other training schematics that I keep on hand for reference, and found one that I've not tried as of yet, but kept it cuz it intrigued me. this incorporates many of the philosophies that I embrace, and is pretty similar to what I run for my current goals, but adds just enough difference to engage my mental side. of course, I have to tweak it just a wee bit to my liking..
so, here we go.
Chest, Biceps, Abs
Incline DB Press
warm-up x 15-20
3x8-10
Tri-Set x3 (no rest between exercises, 90sec rest between tri-set)
Cable Pullover x12
Flat DB Flye x8
Perfect Push-Up x (whatever ya got left!)
BB Curl
4x15-20
Super Set x3 (no rest between exercises, 90sec rest between ss)
Reverse Curl, EZ-Bar 3x12
Cable Curl (individual hand-grips) 3x10
Kneeling Cable Crunch 4x20
Lying Leg Raise 4x12-15
felt really good - sweat was rolling. :yup:
ready to rock the house with some stri-activity!
snagency
Banned
RIDICULOUS! :dead:
snagency
Banned
here's a lil unflexed pic from this morning, dialing in..weight did fall to 198.9 upon rising tho (first time I been under 200 in awhile), gotta keep an eye on that.
Chris, I'm gonna go into hiding like you, been putting up too many pics! :biglaugh: I like the every 2 weeks timeframe. I just get so excited when I see daily changes going on!
Chris, I'm gonna go into hiding like you, been putting up too many pics! :biglaugh: I like the every 2 weeks timeframe. I just get so excited when I see daily changes going on!
Attachments
snagency
Banned
last pic of a meal for awhile here, too..
diet is going to be tricky, as I try to keep rotating things around to maintain my weight while dropping bf..suffice it to say, more meals will begin to look like this tho!
(ate it all in a bowl today)
5oz albacore tuna
2 cups broccoli
2 whole eggs + 2 whites
however, that meal (#3 today) is the last of the slimmed down ones till MON, as I shift back into a gaining phase for the rest of today and the w/e. then, I'll drop back to a hardening phase again, concurrrent with all the supp additions.
where I go from there, it's unknown..but unless I decide to drop to an all-out cut (which will happen at some point), I won't be detailing any more of the diet, since I don't even know myself what shape it will take. just gonna go day-to-day, judge by the mirror and the scale, till I get things fine-tuned to where I want to be.
if all works out well, I'll have a nice lil blueprint for next time around!
diet is going to be tricky, as I try to keep rotating things around to maintain my weight while dropping bf..suffice it to say, more meals will begin to look like this tho!
(ate it all in a bowl today)
5oz albacore tuna
2 cups broccoli
2 whole eggs + 2 whites
however, that meal (#3 today) is the last of the slimmed down ones till MON, as I shift back into a gaining phase for the rest of today and the w/e. then, I'll drop back to a hardening phase again, concurrrent with all the supp additions.
where I go from there, it's unknown..but unless I decide to drop to an all-out cut (which will happen at some point), I won't be detailing any more of the diet, since I don't even know myself what shape it will take. just gonna go day-to-day, judge by the mirror and the scale, till I get things fine-tuned to where I want to be.
if all works out well, I'll have a nice lil blueprint for next time around!
Attachments
MrKleen73
Legend
Excellent, will be curious to see how it all pans out. You really are making changes daily. I see some myself but the second guess myself and then see it again, Yeah that is a new development and it is real. The two weeks is very good because if you don't see changes in 2 weeks you are not doing something right.
snagency
Banned
ain't that the truth bro.
I dunno..hopefully I can show a smidgen of progress in that time..
snagency
Banned
absolutely ludicrous leg day this morning..I about hurled. 
haha, it was GREAT! :yup:
time to call out the ATG's (and I don't mean attorney generals!)
Quads, Hams, Calves
ATG BB Squats
warm-up x 15-20
3x8-10
DB Lunges
3x12-15
Super Set x3 (no rest between exercises, 90sec rest between ss)
Leg Curls x12
Straight Deadlifts x10-12
Super Set x3 (no rest between exercises, 90sec rest between ss)
Seated Calf Raise x15-20
Standing Calf Raise x failure (off plate)
this was really a struggle..my conditioning will improve (and bring on some Jack3d and PowerFULL already! :aargh but today I had to dig really, really deep to grind it out. the leg curl/dead ss was what really KO'd me, been a very long time since I tried that particular ss..
really don't care for the seated calf raise, as I don't have a machine and it's a bit uncomfortable holding some heavy-ass DB on my legs to do this. but the wife was unavailable for donkey calf raises (she hops on my back holding plate) so I did the seated raise instead.
of all the training days in this schematic, this is the one that will never be the same each week, as I'll switch ss here & there, throw some leg extensions in now & then, rotate straight deads w/ RDL, all kinds of things.
haha, it was GREAT! :yup:
time to call out the ATG's (and I don't mean attorney generals!)
Quads, Hams, Calves
ATG BB Squats
warm-up x 15-20
3x8-10
DB Lunges
3x12-15
Super Set x3 (no rest between exercises, 90sec rest between ss)
Leg Curls x12
Straight Deadlifts x10-12
Super Set x3 (no rest between exercises, 90sec rest between ss)
Seated Calf Raise x15-20
Standing Calf Raise x failure (off plate)
this was really a struggle..my conditioning will improve (and bring on some Jack3d and PowerFULL already! :aargh
but today I had to dig really, really deep to grind it out. the leg curl/dead ss was what really KO'd me, been a very long time since I tried that particular ss..really don't care for the seated calf raise, as I don't have a machine and it's a bit uncomfortable holding some heavy-ass DB on my legs to do this. but the wife was unavailable for donkey calf raises (she hops on my back holding plate) so I did the seated raise instead.
of all the training days in this schematic, this is the one that will never be the same each week, as I'll switch ss here & there, throw some leg extensions in now & then, rotate straight deads w/ RDL, all kinds of things.
snagency
Banned
dude..chomping at the bit to post a pic already!Yeah I think you can make a lil progress in 2 weeks.
the w/e gaining consumption was very good to me, filled up nicely, look swole again - and tighter! :yup:
alas, I have committed to the 2-week pic gig. :sigh:
fyi - I've decided to go with a rolling diet, commensurate with my goals..simplified summation:
day 1..lower cal/low-carb (begins today)
day 2..moderate cal/carbs
day 3..higher cal/carbs
repeat
feel that's the best format for now.
snagency
Banned
SUN
cardio, 30min, combo steady-state/some intervals.
MON
Shoulders, Triceps
Seated DB Press
warm-up x 12-15
3x10-12
Tri-Set x3 (no rest between exercises, 90sec rest between tri-set)
DB Lateral Raise x10-15
DB Reverse Flye x10-15
DB Shrug x10-15
EZ-Bar Close-Grip Bench
1x12-15
3x10-12
Super Set x3 (no rest between exercises, 90sec rest between ss)
DB Kickbacks x10-12
Overhead Rope Extension x10-12
good golly..forgot how Jack3d sets me off! :hammer:
and here I thought I'd been sweating..started back w/ 1.5 scoops this morning, I was drenched with sweat from the effort.
awesome energy today, bringing Jack3d/PowerFULL/SCrx into the preWO mix.
OEP and RC are stacked (1 cap each) upon rising and midday, surrounding the workout and my dose of Jack3d..the day got going a lil early today, so hrs are skewed - but I'll be going to bed early tonight.
cardio, 30min, combo steady-state/some intervals.
MON
Shoulders, Triceps
Seated DB Press
warm-up x 12-15
3x10-12
Tri-Set x3 (no rest between exercises, 90sec rest between tri-set)
DB Lateral Raise x10-15
DB Reverse Flye x10-15
DB Shrug x10-15
EZ-Bar Close-Grip Bench
1x12-15
3x10-12
Super Set x3 (no rest between exercises, 90sec rest between ss)
DB Kickbacks x10-12
Overhead Rope Extension x10-12
good golly..forgot how Jack3d sets me off! :hammer:
and here I thought I'd been sweating..started back w/ 1.5 scoops this morning, I was drenched with sweat from the effort.
awesome energy today, bringing Jack3d/PowerFULL/SCrx into the preWO mix.
OEP and RC are stacked (1 cap each) upon rising and midday, surrounding the workout and my dose of Jack3d..the day got going a lil early today, so hrs are skewed - but I'll be going to bed early tonight.
orbitron3000
Active member
haha you're gonna be runnin through walls with that pre W/O stack!
DreamWeaver
Legend
..and also starting today - yessir, call in da USP reinforcements!
the entire line-up becomes a staple today! :woohoo:
got a head start with a lil nighttime dose of PowerFULL last night.
I ran out of Powerfull and didn't stock up cuz I never really noticed much but slightly better rest... I got some Ghenerate and I had half a bottle of powerfull left so I started using them stacked and wow... the best sleep I've had in years. Now that I ran out of Powerfull, I have tried using PGH which I get good results from but not getting quite the same great sleep so far.
snagency
Banned
sleep is essential for me, and specifically, quality of sleep.
while I get more out of PowerFULL than that, it is this benefit that I cherish most. going from 5-6hrs sleep/night and waking up periodically; to 6-7hrs+ and solid (maybe getting up to pee is all) - it's like that Mastercard commercial..priceless. :approve:
while I get more out of PowerFULL than that, it is this benefit that I cherish most. going from 5-6hrs sleep/night and waking up periodically; to 6-7hrs+ and solid (maybe getting up to pee is all) - it's like that Mastercard commercial..priceless. :approve:
snagency
Banned
got that right. :run:
makes me painfully aware of the adaptation process when I cycle off (like I just did). :nervous:
DreamWeaver
Legend
Yah I was getting 7 hours up once which at my age is very priceless.
MrKleen73
Legend
Holy Cow, I can't imagine getting 7 hours of sleep on a regular basis. I would be so lethargic. My body doesn't like much more than 6 hours or I am tired all day long. I do notice that all of the effective Growth Hormone Products also increase urination. I always wake up once in the middle of the night on PowerFULL then pee for like a minute and a half straight then fall right back to sleep. Well I do go to the bathroom for all of this or the wife would kill me. LOL The nights I make it through the whole night the morning pee is like the Austin Powers scene. However like Snags, I notice the anabolic / recovery effects from the product too.
MrKleen73
Legend
Oh yeah the 2 weeks thing man think of this as good as you look now you will be that much farther along before you surprise us with your size and cuts. Of course when you are lean 1 weak or even a few days is noteworthy of a pic. Just not yet for me. I am still softer in the stomach, will be until I get under 8%, just one more lb of fat and I will hit 8%. In my next log I bet I will do more often than every 2 weeks. That is my minimum though. I need them every 2 weeks for me to review.
I bet you were balls to the walls on that PWO I think that is the best I have done as well is the combo of an OEP, Recreate and 1-1.5 scoops of Jack3d, things get a little crazy, but we love crazy.
Crap i haven't been hungry not once today, Outlook was messed up and my reminders didn't come up so I was late for 2 meals already... heading to grub.
I bet you were balls to the walls on that PWO I think that is the best I have done as well is the combo of an OEP, Recreate and 1-1.5 scoops of Jack3d, things get a little crazy, but we love crazy.
Crap i haven't been hungry not once today, Outlook was messed up and my reminders didn't come up so I was late for 2 meals already... heading to grub.
snagency
Banned
:yup:
:yup:
oh I hate that shiz..I am ridiculously anal about my timing intervals. :yup:
lol..it's a 'yup' fest.
I was a lil late for my last meal, too - they were out of the jumbo raw shrimp at the store today, so I had to pick up some tiny dudes (shell on) and spend like 10min de-shelling them lil bastards, put me behind on my meal timing. :rant:
tasty tho..and pic worthy! :approve:
16oz shrimp
2.5 cups broccoli stir-fry, made in 1 TBS EVOO
seasoned with cayenne, lemon pepper, and a dash of lemon juice.
(you can see a couple of the shrimp in there still had some shell/tails on..I was tired of messing with it and wanted to get my grub on, so I took care of those at the end!) :lol:
Attachments
DreamWeaver
Legend
:yup:
:yup:
oh I hate that shiz..I am ridiculously anal about my timing intervals. :yup:
lol..it's a 'yup' fest.
I was a lil late for my last meal, too - they were out of the jumbo raw shrimp at the store today, so I had to pick up some tiny dudes (shell on) and spend like 10min de-shelling them lil bastards, put me behind on my meal timing. :rant:
tasty tho..and pic worthy! :approve:
16oz shrimp
2.5 cups broccoli stir-fry, made in 1 TBS EVOO
seasoned with cayenne, lemon pepper, and a dash of lemon juice.
(you can see a couple of the shrimp in there still had some shell/tails on..I was tired of messing with it and wanted to get my grub on, so I took care of those at the end!) :lol:
You and your food porn !! :trout:
snagency
Banned
now that truly sux..love me some shrimp.
MrKleen73
Legend
What is worse, I wasn't always allergic so I know what I am missing...
orbitron3000
Active member
i got food poisoning from shrimp a few years back and haven't touched 'em since...
orbitron3000
Active member
that sucks dude. i used to love eating shrimp...haven't tried to eat it since.
MrKleen73
Legend
Yeah my wife got sick once at what used to be her favorite restaraunt and now she wont go back. We have been there at least 100 times before and just one time of getting food poisoning and never again.
orbitron3000
Active member
i hear ya. i haven't been to the restaurant that served the bad shellfish, and i don't intend on going back. the experience was just that bad.
hman85
Well-known member
Yeah I understand how she feels. I went hiking in Nc one time and we went to this restaurant on the top of the mountain but our car was at the bottom. Anyways long story short I ate some trout and got so sick that i had to lay down and my mom had to hike all the way down and bring the car back.I puked for hours even with nothing to puke and I made sure that I would never eat trout again.
snagency
Banned
dang, what a topic of conversation going on here.. :yikes:
ironically, saw a CSI episode last night was about food poisoning - from big farming corporations being neglectful of animal waste getting into crop watering supplies and transmitting E. coli thru the sprinklers; and a genetically-engineered corn that they actually make with a cousin of E. coli to keep aphids and stuff away and protect the corn -- which can transmit another variation of E. coli to a certain percentage of humans..
scary shizz. :blink:
ironically, saw a CSI episode last night was about food poisoning - from big farming corporations being neglectful of animal waste getting into crop watering supplies and transmitting E. coli thru the sprinklers; and a genetically-engineered corn that they actually make with a cousin of E. coli to keep aphids and stuff away and protect the corn -- which can transmit another variation of E. coli to a certain percentage of humans..
scary shizz. :blink:
snagency
Banned
Back, Abs
Reverse-Grip Bent BB Rows
warm-up x12-15
3x8-10
Tri-Set x3 (no rest between exercises, 90sec rest between tri-set)
Wide-Grip Pulldown x10-12
1-Arm Cable Row x8-10 each arm
Hypers x12-15
Hanging Leg Raises
3x15-20
Decline Crunches
3x12-15
man, training is a lot more fun these days!
and there you have it, the complete plan. altho I'll make tweaks here & there, the big thing for me is increasing effort each time out - via shortening the rest time gradually (rests drop to 75sec, then 60sec, etc.), increasing weight, or grinding out another rep or two. ideally, I'll run a 2-on/1-off scheme, and fit cardio in every other off-weight day. you could also use a 2-on/1-off/2-on/2-off schedule, and fit cardio in 2 days/week with one total rest day.
lots of parameters to mess with.
Reverse-Grip Bent BB Rows
warm-up x12-15
3x8-10
Tri-Set x3 (no rest between exercises, 90sec rest between tri-set)
Wide-Grip Pulldown x10-12
1-Arm Cable Row x8-10 each arm
Hypers x12-15
Hanging Leg Raises
3x15-20
Decline Crunches
3x12-15
man, training is a lot more fun these days!
and there you have it, the complete plan. altho I'll make tweaks here & there, the big thing for me is increasing effort each time out - via shortening the rest time gradually (rests drop to 75sec, then 60sec, etc.), increasing weight, or grinding out another rep or two. ideally, I'll run a 2-on/1-off scheme, and fit cardio in every other off-weight day. you could also use a 2-on/1-off/2-on/2-off schedule, and fit cardio in 2 days/week with one total rest day.
lots of parameters to mess with.
matthias7
Well-known member
There's enough carbs their to keep a platoon going. Sub'd late, but better than never.
snagency
Banned
haha, yeah..man, those days seem like so long ago, miss it. :sad:
welcome aboard dude. :welcome:
snagency
Banned
aww, wth..the sneakest of peaks, just cuz I'm feeling it this morning.
fat-loss has been good, body-temp has been kicked up a notch since I threw in OEP w/ RC - I really dig this combo. the thing I'm tickled with this morning (off-day btw) is seeing some serious striations come in thru my chest - you can't really see this in the pic :rant:, but believe me it's there. that's when I know I'm getting lean. weight is back at 198.9 this morning.
ready to pick up the pace tomorrow! :hammer:
fat-loss has been good, body-temp has been kicked up a notch since I threw in OEP w/ RC - I really dig this combo. the thing I'm tickled with this morning (off-day btw) is seeing some serious striations come in thru my chest - you can't really see this in the pic :rant:, but believe me it's there. that's when I know I'm getting lean. weight is back at 198.9 this morning.
ready to pick up the pace tomorrow! :hammer:
