snagency’s BodyBlog

Switched up the routine a bit to set things up for final week; did shoulders/bi/tri work yesterday with abs at the end. Heavy weight was feeling good, so I stayed in the 5-8 rep range with straight sets, keeping rest periods down to 45 seconds, abs at 30 seconds, and utilizing only 2 exercises per bodypart. Again, not anything I’d probably recommend doing, but it was right for me.
So today I did cardio, 5 minutes light followed by 8×60 yd. all-out sprints, followed by 15 minutes medium stride cardio. Finished up with 15 minutes posing; will have posing sessions 3x more thruout day.
Sets me up for final week. Got the diet plan nailed, workout format set, supps all lined up, LET’S ROCK!

SUN - legs, abs, med. cardio
MON - back/bi circuit, sprints
TUE - chest/shoulders/tri circuit, abs & cardio
WED - upper body circuit, sprints
THUR - sprints only

posing every day, 4×15 minute sessions

Little bit of randomness as I wait to work out here this morning..
From yesterdays newspaper, front page:

MIDDLE-AGE BELLY FAT LINKED TO ALHEIMER’S RISK
(Washington Post)
People who have big bellies in their 40’s are much more likely to get Alheimer’s disease and other forms of dementia in their 70’s..
The study of more than 6000 people found the more fat they had in their guts, the greater their chances of showing signs of senility as they aged. Those who had the biggest midsections faced more than twice the risk of the leanest.
"A large belly is the most potent predictor of dementia," said Rachel Whitmer, a research scientistat the Kaiser Permanente Division of Research in Oakland, CA, who led the new study.
The research is the latest evidence that fat in the abdomen is the most dangerous kind. Previous studies have linked the apple-shaped physique to a greater risk of diabetes, heart disease and even cancer.
Researchers suspect that those fat cells are the worst because of their proximity to major organs. They ooze noxious chemicals, stoking inflammation, constricting blood vessels and triggering other processes that might also cause damage to brain cells..

Wow, doesn’t bode well for the future of the world’s most obese nation.
Just another reason to keep that six-pack up, eh guys & gals?

INCREDIBLE workout this morning, as I knew it would be.
Felt pretty aggressive, so I busted out some power schematics to take advantage of the feeling, just felt like moving heavy weight today. Not anything I would necessarily recommend doing at this point in prep, but it felt right for me this day; besides, it’s the last chest/back day before peak week protocol, so wth..

CHEST/BACK
10×3 incline BB (285, 45 sec. rest)
5×10-12 flat DB flyes (45 sec. rest)

8×8 deadlifts (315, 60 sec. rest)
5×12 1-arm DB rows (75, 45 sec. rest)

12 minutes HIIT

Everything straight sets today, but kept rest periods down. Was extremely pleased w/ all aspects — kept the negative nice & slow on inclines (almost snapped my neck on that last rep of last set, but got it up; one of the disadvantages of training alone, there’s no one to help ya). Not a strong guy on deads, but I rarely do them, concentrate on stiff-legged & Romanian forms for hammies, so that was good weight for me. Nice pump in the lower back from this.

Strength was off the hook today - I would go ahead and say the inclines were a PB (in this type format). I’ve done 295 for 10×3’s before, but not w/ concentrated negatives or 45 sec. rests, used 2 min. rests previous. Most definitely some factors boosting the training today - carb rush from Hades!

I’ve passed several PBs at points thruout this prep, in terms of both strength & endurance; I’ve learned not to be surprised.
Kinda felt this coming. Combination of great supplements fueling my progress, as well as those supps allowing me to train in a non-keto nutritional environment, it’s a PowerFULL 1-2 punch there (couldn’t resist the product pun on that one, hah)..

Hmm.. well yesterday’s diet format was interesting. After running that beef & grapefruit for first 5 meals (and seeing how much that flattened me out in such a quick time), I did a 115g carb meal at 9pm for last food of day (w/ P-Slin) — holy wow man! Prior to this I was flattened out like a pancake; after, I blew up like a tire! Veins were out like at no other time during prep, carried over to this morning too.

So, decided quickly to scrap the beef & grapefruit gig.  Doesn’t work the same on me as when I was keto dieting, and not a good way at all to use the AnabolicPump..
Had interesting effect on weight as well, up to 177.0 upon waking, BF remains same. I did a 50g carb P-Slin meal at 6a for pre w/o, will do a 30g carb AP meal post, no complex carbs rest of day. The P-Slin meal gave me a pretty intense rush this morning too, so I’m gonna switch up my training a bit today to take advantage of this mad strength & pump I’m already feeling…
One side benefit of the running that diet format yesterday was just another learning experience to see how my body responds to the product/intake changes. Gives me some ideas..

Wow, just had a revelation this morning..
I’m not a guy who weighs myself all the time, except in contest mode from 6 weeks out on I’ll start every morning, same time daily, when I roll out of bed. Other than that, I really don’t care what I weigh, other than periodic curiosity.
Stepped on the scales last night, about 1/2 hour after last meal of day, and weight was 178.0! Upon waking this morning, back at 173.8 that I’ve been at for awhile, BF still holding. Never knew BW fluctuated that much thru the day, kinda tripped me out..

Dietary plan has been altered. Kinda bummed, because I wanted to see my theory run thru for a couple cycles, but I’ll try it another time..
Had to switch a few things up because my plan for Peak Week has been changed, gonna go with the man himself Joe Franco’s guide. While I can’t disclose his methods (this is part of his professional training), I can say I’m embracing them, and I can tell you what I’m doing up to that point to prepare since that is my little recipe..
Thought about running out current format until SUN, but instead settled on another experiment (yeah, I like experimenting, makes me feel like a scientist or something).
I’ve run the beef & grapefruit diet before, got tremendous hardening results out of it, but I was thinking if I ran this with AP, wouldn’t that become the hardener from hell? Seems so to me, so I’ll be running 6 meals of 6 oz. 96% lean ground round/beef with 8 oz. grapefuit daily for the next 4 days, all with AP, see how this treats me. Equates out to roughly 1800 cals, macros 225/120/40…

Now that’s what I’m talking about, AWESOME workout! Energy flowing, intensity dialed in, strength great. Missed this yesterday for sure..
Format today was double-doubles for shoulder work, using heavier weight on the 2nd double within the set. Did bi/tri superset for 4 sets, then used tri-sets for bi/tri/forearms with 45 sec. rest between each tri-set, 4x thru. Finished with 6×60 yd. sprints, then 8 minutes straight cardio. Pumped!
Will do some ab work & light cardio tomorrow..

All right, back on top of the world this morning, anticipating today’s training as I type this. Yesterday was rather brutal; only slept 4 hours Sunday night and was definitely feeling it, had to take a nap even mid-afternoon (and I never nap).
Training (legs) dragged - no question my worst w/o in the entire prep. Double-doubles just killed me..
Ahhh, feeling refreshed this morning, and haven’t even had my Recreate yet! That stuff continues to rock. I will say that it is the best all-around fat-burner that I’ve ever done, as far as the myriad of benefits I get out of it. There are others that jack me up more, but with the negative sides of jitteriness & mind-racing — who needs that?
The Cissus continues to be just awesome, recovery from that stuff just insane. All joint/tendon issues have long ago disappeared.
The new Test product is keeping me hard & training intense & focused, endurance (except yesterday) thru the roof. Not to mention the nice sides at night w/ the wife!!
And the diet continues to roll right along. Bodyweight is still 173.8 upon waking (are the scales broke??), and BF loss still maintaining. Weight hasn’t changed in like a week and a 1/2 or something like that, yet getting leaner.
Focused… bring it!

Posted in Training