snagency’s BodyBlog

Awesome back & hammy day yesterday; finished up the week strong with my last bi/tri/ab day in current format this morning, going back to the 4 days/week, upper/lower body split rotation that I utilized prior to running this scheme (just a few minor tweaks). I plan on running this out for the next 4 weeks, taking me to the 12-week out mark at which time I’ll incorporate the routine I originally started this log with, a 3-on/1-off format. I’ll detail as I go..
Time to break for the holiday w/e - no cheats for me, I’m in the zone right now! The 12-week out mark is the first day of summer (June 21); I’ll post a progress pic then & I’m telling ya’ll right now, be prepared to see some drastic changes!!
IT’S ON!!

Starting Monday:

DAY 1 Heavy Upper Body
Barbell Bench 6×3
Bent Rows 6×3
Standing Shoulder Press 5×5
Pull-Ups (weighted) 5×5
Skullcrusher 3×5
Barbell Curl 3×5

DAY 2 Light Lower Body & Abs
Front Squats 1×25/1×20/1×15
Dumbbell Stiff-Leg Deadlift 3×12-15
Barbell Walking Lunge 2×30 (15 steps each leg)
Seated Calf Raise 3×20
Crunch 3xfailure

DAY 3 Rest

DAY 4 Light Upper Body
Decline Dumbbell Bench 1×15/1×12/1×20
Dumbbell Row 1×15/1×12/1×20
Dumbbell Lateral Raise 3×15
Pulldown (to front) 3×15
Preacher Curl 3×15
Overhead Unilateral D-Bell Extension 3×15

DAY 5 Heavy Lower Body & Abs
Squats 6×4
Deadlifts 1×8/1×6/1×4/1×2
Lying Leg Curl 3×6
Standing Calf Raise 5×5
Hanging Leg Raise 3×8

DAY 6 & 7 Rest

This is a program geared to increase size & strength; I especially like it because, aside from producing awesome results, you never get burned out. I’ve slightly adapted this to fit my equipment, but the original program was written by Dr. Clay Hyght, a competitve bodybuilder himself.
Although I will change back to the 3-on/1-off training at the 12-week out mark (due to show prep), I think one could use this routine almost indefinitely if they wanted too, maybe switching things up for a week every 6-8 weeks or so, then getting right back into the groove..

Felt like moving some heavy weights today, so ran with it, concentrating on quick & powerfull lifts with slow & controlled drops. Strength continues to rock; set a PR on my incline press leading off, set the tone for a good session..
Time to get serious - shaved off all my hair, ready to get lean & mean!! LET’S DO THIS!

Chest
Incline Bar Press 5×6
Flat D-Bell Flye/Press Combos 4×6
Dips 3xbw (to failure)
Explosion Push-Ups 1xfailure
Ab work 6 sets

I’ve been selected as a tester for the new Core Nutritionals Zap product, a preworkout energy enhancement matrix. Looking forward to stacking this with Recreate for some PHENOMENAL results! I’ll be running a tester log here on bb.com, so look for it!

Thought I’d throw out some progress notes. Was a rough last week, physically I just wasn’t "on" where I usually am, and intensity was suffering, so I took consecutive days off from training and made the 3rd day all cardio with treadmill/bike ride/tennis. Nice change of pace to recharge my batteries, had a very intense back/hamstring day Friday and an awesome bicep/tricep/ab day yesterday, resting today. Weight’s at an even 200 this morning. Really feeling the Recreate these last few days; tennis esp. was crazy, had to break out the headband to control the sweat in my eyes!
Yesterday was the 17-week out mark.  I’ve never started prep this far out before, but Ben (Scivation athlete) sure has made me reconsider my timing, dude looks incredible for 11.5 weeks out.  My previous preparation was always focused on doing it in the least amount of time possible..
The goal is still to compete in the 182-185 range; I mean I’ll go wherever the diet takes my body (obviously), but I’d like to think with this much time to prepare I’ll be able to hold more muscle than last time around. Quality mass has been added in the last 6 weeks, shoulders & traps are the biggest they’ve ever been, and legs are thick..
I am thoroughly enjoying the VasoCharge/Xtend combo, this is good stuff. Very impressed with the Core products as well; I plan on rotating the ABC/Xtend throughout prep. I created a concoction of 2 scoops Beverly MassMaker/1 scoop Core PWO for my after w/o shake (then some solid complex carbs 45 min. later), this is one tasty shake & the macro complex is PERFECT!

Yesterday’s workout:
Close-Grip Bench 4×6-12
Reverse-Grip Pressdowns 4×6-12
V-Grip Pushdowns 4×6-8
EZ-Bar Curls 4×6-12
Spider Curls 4×6-8
Reverse-Grip Curls 4×6 ss w/
Wrist Curls 4×20-30
Hanging Leg Raises 4×12-16
V-Ups 4×12-16

The body is really responding to the change in w/o format; back day today, pump was just off the hook, lats swole to the hilt!

Bent Rows 5×6-12
Lat Machine Pulldowns (D-Grip attachment) 4×6-15
1-Arm Long Pulley Rows 4×6-15
Standing Straight-Arm Pulldowns 2×15
Flat-Back Deads 4×6-15

Wrote up a structured diet that I’ll start out with; will run this for the next couple weeks or so, see where I’m at then.
Macros are 300/270/40@2640 cals from whole foods, 5 days/week (not counting aminos or liver tabs or the like, which of course I’ll be using), and 2 days/week (SUN/WED) I’ll bump the carbs up to 450 or so. I’m spreading the foods out over 7 meals. Just ordered some Core Nutritionals ABC (so I’ll be using this and Xtend/VasoCharge this time around instead of PurpleWraath), Core MRP & PWO (so I’ll be using these in addition to Beverly MassMaker/Ultra Size/Muscle Provider). Adding back PowerFULL & Recreate into the mix Saturday. All the supps are lined up (wish I had some USP test booster tho…), diet’s ready, LET’S ROCK!

Well, starting to work towards the cut cycle again, which I’ll begin this w/e. Saturday is the 18-week out mark. Made some good progress with size, got up to 207 the other day, at 202.5 this morning. A little bloat in the belly (left over from a couple days eating whatever at the end of the bulking cycle) but I’m still veiny & look decent - LOT of difference between this 202 bw & the 203 bw I started prep last time at, I mean there is NO comparison. I’m feelin like a mini version of Jay Cutler right now, haha..
Back to 1-bodypart/day (5 days/wk) training for a minute, blasted shoulders something fierce today.. strength continues to be awesome..

D-Bell Press 1×12/3×6/drop set
Front D-Bell Raises 3×10-12
Lateral Raises 2×10-12
Bent Laterals 2×10-12
Shrugs 4×6-15