Derek's Mass Gain Manifesto and Milestone Log

[Derek Simonds]

Day 50 Wednesday

5:00 No Shotgun
6:00 2 scoops protein, flaxseed oil, lo fat milk
8:00 apple, banana
10:00 eggs and grits
11:00 zone bar
12:30 carne asada, shrimp, grilled vegetables
3:30 some snack
7:00 chili, ceasar salad with steak
9:00 2 nyquil and a glass of water

Workout
BS 165 lb 2 X 10
Clean Pull / RDL 145 X 3, 155 X 3, 160 X 3
Rack Jerk behind head to max 155 LB

[Derek Simonds]

Day 51 Thursday

Woke up feeling like crap, caught the cold my wife and kids have had for the last week. I am going to fast until noon to let my body focus on repairing itself.

12:30 potato soup, chicken ceasar salad
2:00 protein smoothie
4:30 zone bar
7:45 steak, sweet potato, broccoli, ceasar salad

Workout in the evening
Push Press 95 lb bb 3 X 10
P/U's 4 X 5
3 Pos Snatch 55 lb's really worked on locking the weight back and strong

[Derek Simonds]

Day 52 Friday

Another meeting and travel day

8:00 Big Ole Breakfast at Cracker Barrel 3 eggs, a huge piece of ham, some grits, hashbrown casserole and some sort of apples. I didn't eat the biscuits and gravy or the pancakes even though they were calling my name
12:00 2 chick-fil-a's on wheat with cheese
3:00 protein smoothie
5:30 tri-o-plex bar
7:30 chicken sonora with very little noodles

[Derek Simonds]

Day 53 Saturday

6:30 No Shotgun
8:10 6 eggs, half pancake with peanut butter
10:45 protein smoothie
12:30 dbl Wendy's cheeseburger some fries (Had to go to work and gave myself a treat)
4:45 tri-o-plex bar
7:15 small amount of spaghetti, meatballs and a lot of salad

Workout Testing Day

Snatch worked up to 100 LB's (NEW PR) I am in the triple digits
Clean worked up to 145 LB's I just wasn't feeling the clean today and didn't want to push it.
Front Squat Worked up to 190 LB's and it was clean and deep. Very happy with the FS in fact felt like I could keep going but I was out of time. I am really looking forward to unloading this week and going for the gusto next week.

I have decided that I am going to start the Dan John BIG 21 (TM) program next. I have been making great progress in all the O-Lifts and I am going on vacation middle of the second week of June so the 9 day program fits in nicely before vacation.

[Derek Simonds]

Day 54 Sunday

6:00 No Shotgun
7:15 Banana
8:00 2 scoops protein, water
10:45 3 eggs, sausage, bacon, grits
1:30 pure protein bar
6:30 8 jumbo shrimp
8:00 small filet, beef brisket, 2 short ribs, clam chowder

Workout
Nice recovery and bonding session with my son at his first ever triathlon. Rode 3.1 miles and ran 1.1 miles. Jr is definitely built to be a sprinter. He is super fast on short distances.

[Derek Simonds]

Day 55 Monday

10:00 Big breakfast at the Ritz. I spoke at a conference and waited till afterwards to eat with the wife
1:30 pork bbq, collard greens
5:45 No Shotgun
7:00 2 scoops protein, water
8:00 roast beef, green beans, collard greens

Workout
I am in the unloading cycle before the last test day.
135 lB FS 1 X 3
50, 50, 65, 70 lb Snatch

I am taking the week off grappling also to really try and unload and recover.

[Derek Simonds]

Day 56 Tuesday

I have decided on days that I travel I am going to go with IF because the unfortunate reality is there is nothing to eat in the airports worth consuming.

3:00 5 pc chicken nuggets, spicy chicken bottom bread, some fries
5:00 bag of mixed nuts (300 Cals)
6:00 No Shotgun
6:15 2 scoops protein, water
8:15 sweet potato souup with andoulie sausage, tuna roll
9:30 cell mass creatine

Workout
125 LB Rack Jerk 1 X 5
55 LB Snatch 1 X 5
55, 60, 65, 65 lb db shrug
55 lb W, N, R grip curl
135 LB 8 X 4 Flat Bench
55 LB OH Shrug 10 X 4

[Derek Simonds]

Day 57 Wednesday

7:00 No Shotgun
8:15 eggs, small amount of potatoes, yogurt, some fruit
9:30 jerky
12:00 2 slices of authentic NJ thin crust pizza
3:00 zone bar
6:00 got upgraded to 1st class salmon salad, beef and vegetable soup
8:30 protein smoothie


Workout
BS 95 X 3, 135 X 1, 155 X 1, 195 X 1 X 4, 195 X 2
C&J 95, 105, 115, 125
P/U 6, 6, 5
C/U 5

Everything felt good P/U bar was the skinniest I have ever used.

[Derek Simonds]

Day 58 Thursday

6:00 No Shotgun
7:30 2 scoops protein, lo fat milk, flaxseed oil, activa yogurt
8:00 apple
9:00 banana
10:00 tri-o-plex bar
12:00 double meat sub on whole wheat with lots of veggies
3:00 banana
5:00 1 1/2 chicken breasts
7:45 fajita steak shrimp and peppers with small amount of rice and black beans

Workout

Snatch Balance 75 LB's 1 X 5 I actually really enjoyed this exercise today
Clean 95 LB's 1 X 5 Rocked through the cleans focused on perfect technique
Incline DB Bench 45 LB's 4 X 10
Bent Over DB Row 40 LB's 5 X 5

[Derek Simonds]

Day 59 Friday

6:15 No Shotgun
7:00 Kashi go lean, activa yogurt, 2 scoops protein, water
9:30 something else I have forgotten
10:30 fajita steak and shrimp
1:00 - 2:00 16 oz lo fat chocolate milk, some chicken, tri-o-plex bar

BJJ
Worked knee on belly and three different transitions. Also drilled knee on belly escapes. 3 different types of escapes, push knee and pull on pants leg or cup shin with other hand. push knee and push belt with other hand and scoop foot feed hand through and place on inside of thigh and push them over.

Rolled with purple belt for 20 minutes straight in open mat. He was great and we went hard. I was fighting to get out of an armbar and he twisted my wrist to tighten the armbar and elbow made all kinds of noise and I went ow! He asked if that was my elbow making the noise and I laughed and said yep. we reset and went hard again for 15 more minutes. I really enjoyed the mat time with him.