The Primordial Off-Season Adventure of SnagencyV2.0

Irish Cannon said:
deflect them to "How much do you squat?"
I think the biggest problem is that I rarely have a training partner. I can push myself on Squat or DL regardless, but that's not the case with bench.
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lol..
i rarely (almost never) have a training partner myself - that's how much confidence i have in tossing heavy weight on bench. :)
conversely - while i'm not weak on squat, it is proportionately weaker than bench, and requires more effort lol..DL, even worse.
hence my goal this off-season to strengthen/build posterior chain.
as for bench max - no clue. got 425 couple yrs back, haven't attempted to approach it since. i don't train with 'brute strength' increases in mind, just an overall desire to increase functional strength while not necessarily increasing size and bodyweight.

i'll look into the california pizzas..pizza does sound kinda good, those macros look great.
 
still keeping relatively clean..couldn't make it to the grocery today. :(
adding some addtl fats at ideal times..goal to hit 5k cals today.
supper is about as close as i've come to straying..
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14oz russet potato w/ 1 tbs butter
5oz beef/3oz chicken breast chunks
700cals
wouda added some sour cream if i had any, but nooooo. :sigh:
 
Distilled Water said:
Looks delicious, I shall indulge in something similar 2maro for my carb up. Of course, followed by some cheat's haha.

How's that elbow feeling?
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4100cals in right now, 2 meals to go..

elbow feels fine, very happy!
tomorrow will be a minor test, as i try some addtl curl work + some tri work, hit the shoulders hard.

lil pic from tonight - before the upper body gets back to being under construction full time. :)

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thx DW bro.
personally, i think i look like i lost a good deal of fullness and definition - that comes with lower training frequency for me.
i can take 2 weeks off, and my physique goes all to hell. :scared:
on another note --- go tigers! :cheers:

finished ~5150cals yesterday, forgot to weigh myself this morning.. :o

making a change in immediate postWO nutrition, as i experiment with ways to get my cals up at strategic points.
it's now ~725cals, same things i been using + now a bowl of fruit loops, so ~115c/55p.

breakfast (doubles as preWO meal) also a bit larger these days, neighborhood of 750-800cals..
again, these #s are being played with continually.


training today:
upper body, veering off the plan as it's last day before next stage starts on MON (which is bench + bent rows).
so, started with some standing military press BB - 5 sets, started 135x12, worked up to 215x4 -- felt good thruout.
followed with couple sets hi-pulls, some standing BB curls, reverse BB curls, then close-grip bench and finished with decline skullcrushers (very light on these - no issues).
pretty happy with the day..pace was picked up, less rest/quicker set tempo - the sort of parameters i prefer and naturally thrive on.
i think i'm ready for some full-blown action. :biggthumpup:

have a great w/e guys.
 
supper

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5oz turkey breast
2oz mesquite sliced turkey breast
2oz black forest ham
1/2 cup black beans
5oz romaine salad + 1 tbs bleu cheese + ranch croutons
dessert (not pictured) - 2 regular-sized white cheddar rice cakes + 1 reg-sized caramel rice cake
~625cals

packing in dem cals again today, keeping it clean....
 
Distilled Water - i just had to log on to say............

JOSE VALVERDE SUX!!!!!!!!!!!!!!!!!!!!!!! :rant:


:rant: :rant: :rant: :rant:

leyland absolutely kills me, continuing to give him the ball.
 
snagencyV2.0 said:
Distilled Water - i just had to log on to say............

JOSE VALVERDE SUX!!!!!!!!!!!!!!!!!!!!!!! :rant:

:rant: :rant: :rant: :rant:

leyland absolutely kills me, continuing to give him the ball.
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I know!!!!! With a 4 run lead, ride one of the other guys into the ground. Beniot & Valverde having been pitching too much. Velo waaaaay down, my blood is boiling right now!
 
Distilled Water said:
His loyalty is second to none, Dotel has looked pretty good, had 20 saves for the pirates in 2010....jus sayin'
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nah - he's been tried as closer couple different times, couple different places.
he's too one-dimensional, needs to vary his speeds to home plate better..too predictable.
but - he's better than val-worry.

on another note:
looky what i found fellas.
thought it would go good when i'm watching Dexter tonight.

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i also found these - my kids will enjoy them.

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(i'm sure i'll have to taste test to make sure they're okay for them)
:ntome:
 
i've never been a big frozen pizza guy.
love me some Pizza Hut tho....
random: Dick Freeland, he opened the first Hut right here in town, now owns 44 restaraunts, still lives here too..
you guys oughtta see his house, it's ungodly ginormous and phat.
57,000 sq ft (including guesthouse) makes it the biggest residence in the state.
no expense spared..marble and rich beautiful wood everywhere..
it's got a movie-theater in there, with a life-size screen, automatic temperature control/lighting..
i could go on and on. crazy kewl joint.

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lil pic from today.

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workout was solid (if not a lil painful from joints being tight from food overload hehehe), strength fair.
once again loved the quicker pace (45-60sec rest) of today's set-up.

10x3, 45/60sec rest
A1) bb bench
A2) bb bent rows
 
finally got to work out today..clean & press was very cool (very draining tho!)

weight at 204.2 upon rising..
backed up the insane cal day with more 5k days, turned it into a full-on gain week..
not the brightest thing to do tho - increasing cals at the simultaneous onset of reduced/nill activity.
however - end result (ie moving the scale) was accomplished.
 
solid workout today - if one can get excited over doing arms. :D
the decline close-grip bench presses kept things interesting, and i didnt get too crazy on bb curls..
good day.

the next month of the plan looks like this:
(there will be no set off days for me, as i train while my schedule allows)

MONTH 2
Monday (Chest and Back, 10x3, 45 sec to 1 min rest, load 5RM)
A1) Bench Press
A2) Bent Over Rows

Tuesday (Calves, Legs, and Shoulders, 5x5, 2 mins rest, load 5RM)
A1) Leg Press
A2) Calve Press in Leg Press
B) Clean and Press from Floor

Wednesday (Biceps and Triceps, 10x3, 45 sec to 1 min rest, load5RM)
A1) Decline Close Grip Bench Press
A2) Barbell Curls

Thursday OFF

Friday (Chest and Back, 3x10, 45 sec to 1 min rest, load 10RM)
A1) Bench Pres
A2) Bent Over Rows

Saturday (Biceps and Triceps, 3x10, 45 sec to 1 min rest, load 10RM)
A1) Decline Close Grip Bench Press
A2) Barbell Curls

Sunday OFF
 
nice bench/bent row session this day..kept the bench at decline again and did bench at that angle instead of flat.
this is the FRI training in the planned layout.
 
Jeez, that's quite a home...all built on a solid foundation of dough and red sauce.

Pizza and Dexter...I think we're living the same lives. - I can't wait for tonight's episode!

Workout looks great, Snag. How's your recovery? I imagine you're feeling pretty solid/dense with all those cals.
 
Irish Cannon said:
Jeez, that's quite a home...all built on a solid foundation of dough and red sauce.

Pizza and Dexter...I think we're living the same lives. - I can't wait for tonight's episode!

Workout looks great, Snag. How's your recovery? I imagine you're feeling pretty solid/dense with all those cals.
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missed last night's epi, was out of town at casino, no showtime. :sigh:
but - i did dvr it, and will watch it tonight. (no spoilers please)

as for recovery - i mean, i think it's been pretty solid yeah, and i do feel dense, but damn man - caloric ingestion is absurd.
i'm going back to a slight deficit/maintenance for awhile, to shake the metabolism up again, see if i can get it to more efficiently..i'm sure i'll lose some poundage in the process (of course), but that's what this trek is all about for me - keeping things clean and lean.
i don't want to weigh 250 if 50lbs of that is fat, nahwhutimean?
i'm beginning to think i'd do well if i can maintain 200lb range and just dial in macros to maintain while slowly cutting to ~4-5% range.

SUN 10-21
arms (decline close grip/standing bb curls)

MON 10-22
off
 
I just finished it myself. Good episode. I saw a bottle of Jack3d in Speltzer's RV. I lulzed.

I don't blame you for dropping the cals. You have been taking in a lot; that's not easy work, and from my own experience, never made me feel too great. I always felt sluggish when I was taking in 4k+ cals/day. But, with the recovery your body is going through, I imagine it's good for you at the moment.

Are you doing any cardio/athletics? Tennis?

I'm putting in about 20-25mi/wk of running. I haven't upped my cals too much yet, but I'd like to bump up my miles to around 35-40/wk. - It doesn't sound like a lot, but wholly crap, when you're lifting 4-5x/wk AND doing those runs, your body is beat down. I just started the D-Stunner, CreaMono and Agmatine a couple weeks ago. I've actually put on a few pounds from that even with no calorie bump. I imagine it's the water.
 
soooo..the jack3d made spelzer do it! :study:

yes IC - taking in that many cals is a lot of work, and i don't know if it's the way i want to continue going.

metabolism is spiked despite the lack of tennis/cardio, decreased time in the weight room as well..that's what makes it doubly weird.


flat bench/bent-row combo today..solid session, went a bit heavier than last week
 
snagencyV2.0 said:
solid workout today - if one can get excited over doing arms. :D
the decline close-grip bench presses kept things interesting, and i didnt get too crazy on bb curls..
good day.

the next month of the plan looks like this:
(there will be no set off days for me, as i train while my schedule allows)

MONTH 2
Monday (Chest and Back, 10x3, 45 sec to 1 min rest, load 5RM)
A1) Bench Press
A2) Bent Over Rows

Tuesday (Calves, Legs, and Shoulders, 5x5, 2 mins rest, load 5RM)
A1) Leg Press
A2) Calve Press in Leg Press
B) Clean and Press from Floor

Wednesday (Biceps and Triceps, 10x3, 45 sec to 1 min rest, load5RM)
A1) Decline Close Grip Bench Press
A2) Barbell Curls

Thursday OFF

Friday (Chest and Back, 3x10, 45 sec to 1 min rest, load 10RM)
A1) Bench Pres
A2) Bent Over Rows

Saturday (Biceps and Triceps, 3x10, 45 sec to 1 min rest, load 10RM)
A1) Decline Close Grip Bench Press
A2) Barbell Curls

Sunday OFF
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how quick are these workouts... I have been doing a higher volume rep scheme for a while, i would love to try this out....
 
huggy77 said:
how quick are these workouts... I have been doing a higher volume rep scheme for a while, i would love to try this out....
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pretty damn quick.
most are no longer than 30min..longest is the 10x3 chest/back day, approaching ~40min (esp if i throw in some ab work)


WED 10-24
legs/shoulders
 
awesome pics brother...

Did your leg workout last night. Awesome. added some core work, In and out of the gym in under an hour and slept like a baby....
 
@ DW - dem damn tigers man. :sigh:
i figured they'd (SF) be pesky, picked DET in 6, but now i dunno..if tigs can pull this off at all i'd be surprised quite honestly, and if they do i see it going 7 games.
haven't given up hope (oh HELL no) don't get me wrong, just think SF may be charmed this season.
i mean, 6 straight wins when facing elimination this postseason......you start to :think:
but anyways yes bro - go tigs. :1244:

@huggy - glad you liked man.
i'm already thinking ahead to the next 4 week block (8-4-4 and 6-12-25 drop sets roll-in woohoo!), and then beyond that back ot my one-basic-bodypart-per-day, 5x weekly plan -- a setup that i feel has always been the best stimulus of everything i have ever done.

oh - today btw i was a freakin beast in training - i mean i was strong, energetic, joints felt good..
and it was arm day. :(
well, got a good one in, did some abs too..
locking down diet tight for awhile, try to tighten things up a bit, slowly.
 
another nice workout session this day..feeling really full, getting some lines back..

FRI - off
SAT - chest/back
SUN - arms/abs

on the downside:
TRS is coming to an end. :( :( :(
 
10x3s are some of my fav days on that program. ;)



nothing really new or special here for sustenance, but - an example of reigning in the dietary discourse.
meals are a bit smaller, and numerically have dwindled by 1 at this point..

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5oz lean beef, ketchup & mustard
7oz sweet potato, salt & pepper
couple cups veggies
(not pictured, 1 scoop shake myofusion cinnamon roll flav)
~500cals here, intake goal for day ~3850 ON days/~3350 OFF days
 
absolutely fantastic training session this day as i enter 3rd week of format..strength was great, drive was high, no injury issues or soreness -- felt great! as mentioned, TRS is done now, so supplement use now looks like this for awhile:
multi
fish oil
Axon
cissus
super pump max


foods used
protein: lean beef, tuna, chicken breast, turkey breast, deli cuts, cottage cheese, protein powders (mostly isolates)

fats: whole eggs, butter, heavy whipping cream, coconut butter, almond butter,peanut butter, raw almonds, coconut/almond milk

carbs: potatoes, oats, black beans, jasmine rice, brown rice syrup, honey, pineapple, 15-grain bread, sierra mist & various low-fat cereals (postWO)
 
snagencyV2.0 said:
absolutely fantastic training session this day as i enter 3rd week of format..strength was great, drive was high, no injury issues or soreness -- felt great! as mentioned, TRS is done now, so supplement use now looks like this for awhile:
multi
fish oil
Axon
cissus
super pump max


foods used
protein: lean beef, tuna, chicken breast, turkey breast, deli cuts, cottage cheese, protein powders (mostly isolates)

fats: whole eggs, butter, heavy whipping cream, coconut butter, almond butter,peanut butter, raw almonds, coconut/almond milk

carbs: potatoes, oats, black beans, jasmine rice, brown rice syrup, honey, pineapple, 15-grain bread, sierra mist & various low-fat cereals (postWO)
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Awesome!!! Love the detail in this log...

10x3 on arms felt great btw!
 
got some catching up to do here..
workouts been going well, diet in check and reduction in cals has gotten weight back down to 203ish.

TUE - off
WED - legs/shoulders
THUR - bi/tri
FRI - off
 
snagencyV2.0 said:
got some catching up to do here..
workouts been going well, diet in check and reduction in cals has gotten weight back down to 203ish.

TUE - off
WED - legs/shoulders
THUR - bi/tri
FRI - off
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I understand, in mourning for the tigers. It's taking a toll on everyone....
 
Snags, i had some canned mackerel, with lemon, cilantro and onions last night... IT WAS AMAZING... took 5 minutes to make and you can get canned Japanese mackerel from restaurant places for about 2 bucks a can....
 
love some stanky fish in a can.... sardines are a regular in my pantry
 
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