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The Primordial Off-Season Adventure of SnagencyV2.0

shoulders/abs this day..another fine session.
seated BB military press/seated laterals, standing DB front raises, standing plate raises were order of the day, followed by some ab work.
cardio warmup/cooldown as usual.
ran out of my brown rice syrup, my store was out too, so went another direction for postWO nutrition today:
1 cup shredded wheat
2 TBS honey
8oz almond milk
(not pictured, 40g isolate shake in water)
~525cals total.

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snagencyV2.0 said:
and, allow me to refresh my initial opinion of Axon. i have had nice, even, consistent energy all day long - no letdown, including all thru tennis and even right now..no kidding when they say long-lasting energy, WOW. :thumbsup:
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Awesome, thanks for the great feedback!
 
back training this morning..tennis later this afternoon.
chins/rack pulls/lat pulldowns/deadlifts were the chosen exercises of the day.
not much to report - strength remains constant, energy levels fine (axon in play again :)), feeling good overall..
same old, same old.

EDIT: dint want this update to be so boring, so some added info. :p
i use the perfect pullup attachments off my reg pullup bar sometimes, to get a different ROM and hand position - usually when i do these, my body is parallel to the floor in the contracted position, and i pull back tight.
well, couple weeks back i was doing these, and both PP grips snapped simulteously! almost coulda been a bad scene, if it weren't for my cat-like reflexes and ability to level myself out before i landed flat on my back lol..
so, upon a search i find that i'm not the only one this has happened to - indeed, some couple thousand consumers experienced the same thing, and the company issued a recall over a yr ago. talki about being late to the party. :(
e-mailed the company, ands they promptly issued a replacement with the new and improved grips.
fyi for anyone still using those old-style grips.
they looked like this:
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the new grips look like this:
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and this is what i mean by using my pullup bar with them..i built this bar into the ceiling in my garage, attaching to studs in attic.
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mid-day snaggage (oops, i mean snackage). :p

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strayed from the ezekiel with some pepperidge farms 15-grain bread..stuff is pretty good.
sandwich has deli cuts of turkey breast, roast beef, and black forest ham with a slice of 2% pepperjack cheese
can of bumblebee albacore chunk tuna w/ garlic salsa
obligatory veggie medley

~475cals total
 
i always feel good after some tennis.

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this might be the last pic you guys see of me as a 40y/o..birthday is in a week, and gaining has slowed a bit, still ~ 192.6
so i doubt i'll hit 195 before i turn 41.
still amazed i'm eating as much as i am and seeing the weight gain slow tbh..my Pp run has pumped new life into this old body, gotten me back on track. :)
(tennis was straight sets win btw, 7-5 and 6-3) ;)
 
breakfast.
5oz turkey breast
1 slice ez cr toasted w/ butter
1 whole egg/2 whites
1 cup grape nuts flakes
1 cup almond/coconut milk
large banana
~625cals

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training:
hip thrusters, RDLs, bi/tri supersets, mixed in ab work.
warmup/cooldown cardio.
was supposed to be an off day, but i may not be able to train for next 2 days so got it in while i could.
feeling good - esp after tennis yesterday.

postWO nutrition:
1 bagel (no butter)
1 TBS honey
30g isolate
6oz Mountain Dew

the dew just sounded good today.
 
snagencyV2.0 said:
i always feel good after some tennis.

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this might be the last pic you guys see of me as a 40y/o..birthday is in a week, and gaining has slowed a bit, still ~ 192.6
so i doubt i'll hit 195 before i turn 41.
still amazed i'm eating as much as i am and seeing the weight gain slow tbh..my Pp run has pumped new life into this old body, gotten me back on track. :)
(tennis was straight sets win btw, 7-5 and 6-3) ;)
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looking good dude, if i was that lean i might just throw out all my shirts and just walk around topless 365...
 
huggy77 said:
looking good dude, if i was that lean i might just throw out all my shirts and just walk around topless 365...
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haha, thanks bro.
kinda irritating when ppl stare all the time tho..can only imagine how really big guys get eyeballed.


haven't shown a dinner plate for awhile, thought this was a good time. :)
bustin out some variety tonight..baked red potato on the side, salad too of course.
main course:
5oz turkey breast
4oz laura's lean 92% beef
1.5oz chicken breast chunks

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and, i stocked up on a few snacks, one shelf of my pantry..

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all right..time to take this thing to the next level.

dietary consumption will be increased gradually now, macros/micros get a bit cleaner for awhile..the goal is to get to 5k cals -- and potentially hit 195 by my birthday. :D

started this upward movement yesterday actually, hitting 4250cals on a non-tennis playing day.

eating this many cals will require a slight sacrifice in chosen foods, to ensure no accompanying fat gain..

workouts will also take on a slightly different structure, as i constantly evolve.
 
Yo holy crap. All these mushroom foods look too good. So do those almonds. I'll check them out, but I doubt I can throw them into my diet :(

By the way, you must look kind of silly with a racket. The thing probably looks more like a lollipop in your hands, lol

Anyways, looks like things are coming along nicely here.
 
update shots after a beast of a caloric excess last night..i broke 195 with a quickness, and with a lb to spare. :o
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how much i'll retain after normal caloric threshhold is up in the air, but i sure seemed to have sucked it up decently o/n.
 
snagencyV2.0 said:
update shots after a beast of a caloric excess last night..i broke 195 with a quickness, and with a lb to spare. :o

how much i'll retain after normal caloric threshhold is up in the air, but i sure seemed to have sucked it up decently o/n.
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Dude your huge especially for how lean you are
 
smallish update..
5k is a sh!tload of cals for sure. :nervous:
harder than you think to eat clean and get those cals in...
weight gain is going well over the last week, i've broken the 200# mark after a sloppy day or two of consumption - which shows me all the more that when dealing with this amount of cals, gotta keep 'em super clean if i wanna stay lean.
staying in hiding for the time being.
 
and i am due for some shufling of the macros.
blew past 200# (204 to be exact), time to get pre-emptive and shape the duration of my dietary course now..
will look something like this:

1st 4 weeks: gain phase
week 5: hardening week
weeks 6-8: gain phase
week 9: hardening phase
weeks 10-11: 2-week gaining
week 12: same as week #9
 
snagencyV2.0 said:
and i am due for some shufling of the macros.
blew past 200# (204 to be exact), time to get pre-emptive and shape the duration of my dietary course now..
will look something like this:

1st 4 weeks: gain phase
week 5: hardening week
weeks 6-8: gain phase
week 9: hardening phase
weeks 10-11: 2-week gaining
week 12: same as week #9
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looks interesting.... Calorie shuffling should keep your metabolism from lowering...
 
dinner.

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5oz ground sirloin
2oz steak strips
10oz sweet potato
2 cups veggies

gonna love my new dietary script..won't be as much variety, but i don't need variety right now lol.

i'll break it all down in my next entry, stay tuned.
 
switched up routines today, stepping outside of my own program designs for a rarity to run something diffrent, a blast from the past.
some of you may know this program. :)

day #1 of a 60 or 90 day plan (haven't decided yet)
chest/biceps, 12 sets x 4 reps
A1) 30-degree incline DB bench press
A2) inclined DB bicep curl

was good session, needed something to break me out of the rut from 'traditional' training, this was something i haven't done in like 3yrs..... there's enough built-in change within this program that i could run it if desired for the 90 days, we'll see how it goes.
felt pretty damn strong this morning..update pic of 200+lb snags.

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dietary guidelines look a lil like this for now:

meal #1: 3 whole eggs, 5oz lean beef, 1/2 cup oats

meal #2: protein drink w/ healthy fats

meal #3: 8oz chicken breast (or other lean protein source); 3/4 cup cooked brown rice (or other complex carb source); 2 cups veggies

meal #4: 2 cans tuna or 8oz turkey breast, 1/2 cup cottage cheese, 1/2 cup unsweetened pineapple
(option B - protein drink w/ healthy fats)

meal #5: 8oz steak/beef/fish or other lean protein, 8oz baked red or sweet potato, salad

meal #6: protein drink w/ healthy fats


training days only:
30min preWO, a ~260cal shake (~45g carbs/20g protein)
immediately postWO, a ~415cal shake (same as above + 25g isolate)
eat 60min following postWO shake
 
day #2
legs/calves, 5x5
A1) narrow-stance squat
A2) calf press
B) deadlift

nice session this morning, dietary choices are flowing well..conditioning improving should be much improved within a week.
 
a small substitution on breakfast this morning.
3 whole eggs, 2oz sliced cheese
bagel, no butter
grapefruit
~590cals

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and then, time to re-up on a few supps, protein mostly.
i'm not a GN guy by any means, but i got a hella deal on these and the protein is certainly useable.

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haven't had any super pump in like forever, thought i'd give it a run.
 
SUN 9/16 - day #4
chest/biceps, 5x8-12 w/ 3 supersets
A1) 30-degree incline DB bench press ss w/ 15% decline cable flyes
A2) inclined DB bicep curl ss w/ reverse-grip ez-bar curls

tennis on tap this afternoon, coming to the end of that activity very soon.


MON 9/17 - day #5 OFF
 
i'm pic happy currently. :p
in a very good zone right now, doing about everything i want to do in both training/diet intake and getting the results i am after.

back this morning upon rising, unflexed.
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couple chest shots after the training today, pump was great, strength was running at peak performance.
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TUE 9/18 - day #6
back/tri/shoulders, 5x8-12 w/ 3 supersets
A1) pull-ups ss w/ seated cable rows
A2) dips ss w/ 15% decline skullcrushers
B) standing DB military press ss w/ standing cable lateral raise

another great session early on in this protocol, settling in just fine.


WED 9/19 - day #7 OFF
 
snagencyV2.0 said:
TUE 9/18 - day #6
back/tri/shoulders, 5x8-12 w/ 3 supersets
A1) pull-ups ss w/ seated cable rows
A2) dips ss w/ 15% decline skullcrushers
B) standing DB military press ss w/ standing cable lateral raise

another great session early on in this protocol, settling in just fine.


WED 9/19 - day #7 OFF
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I AM NOT the only person doing decline skull crushers!!!

Looking good dude!
 
huggy77 said:
I AM NOT the only person doing decline skull crushers!!!
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no you are not! :cool2:
tbh, i don't utilize the decline position all that often, but i do enjoy the decline angle for the iso movement on SC.

random shakes of the day:
1 scoop choc myofusion + 1 scoop choc intrapro
3 TBS heavy whipping cream
16oz water

2 scoops cinnamon roll myofusion
1 TBS almond butter
4oz almond milk + 12 oz water

yummy.
 
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.
 
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) :)
 
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
 
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)
 
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
 
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.

:D

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on the down side:
my training might take a hit soon, as i'll basically be doing 2 jobs for awhile now. :(
 
Looking good man!

I may have to give those decline skullcrushers a whirl - I've been in the mood for something new
 
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
 
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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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....
:scared:
 
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