Swol and Boone's Quest To Get Hyooooge

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  1. 2x a week. My active recovery / cardio days are usually about 30-45 minutes of direct ab / oblique work. Then about 15 minutes of bands for rotator cuff and stretching, then cardio for however long. Usually LISS so I can recovery, and the duration depends on my goals. Since I got 11 days of cutting left, I've been doing about 40-45 mins on these days. 5 min HIIT on the bike, 30 mins LISS on treadmill, 5 mins of MISS on the bike.

    When I'm gaining I'll probably just do 30 mins


  2. Subd
    Psalms 62:1-62:2
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  3. Quote Originally Posted by Swolbraham View Post
    2x a week. My active recovery / cardio days are usually about 30-45 minutes of direct ab / oblique work. Then about 15 minutes of bands for rotator cuff and stretching, then cardio for however long. Usually LISS so I can recovery, and the duration depends on my goals. Since I got 11 days of cutting left, I've been doing about 40-45 mins on these days. 5 min HIIT on the bike, 30 mins LISS on treadmill, 5 mins of MISS on the bike. When I'm gaining I'll probably just do 30 mins
    That's what I'm doing (cardio wise)

    20min LISS post workout
    Foam roll/lacross smash on off days

    Were the same height and weight +/- 2lbs. Can't wait to see where you end up bro. What state you in?
    Psalms 62:1-62:2

  4. NJ, Northeast bergen county

  5. Quote Originally Posted by Swolbraham View Post
    @reps4jesus @The Solution @Myokemist @driven2lift @thebigt @Misfit28 @bdcc @livetolift @breezy11

    love to have you gentleman, and anyone else for that matter, along for advice and friendly conversation
    I'm in fo sho!
    MYOKEM President/CEO | NITRAMINE - The Elite Preworkout Ignition System |PYROXAMINE - High Performance Lipolytic, Thermogenic Agent | MAGNITROPIN - High Performance Myotropic Agent | ALPHADEX - High Performance Hormone Modulator
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  6. Reverse Time!!!


    So after talking to my coach more about my goals he suggested we start reverse dieting Monday since I'm already very lean and don't plan to compete this year anyway.

    So on Monday... Let the gains begin!!!

  7. Quote Originally Posted by Swolbraham View Post
    So after talking to my coach more about my goals he suggested we start reverse dieting Monday since I'm already very lean and don't plan to compete this year anyway.

    So on Monday... Let the gains begin!!!
    Bring on the Magnitropin!!
    MYOKEM President/CEO | NITRAMINE - The Elite Preworkout Ignition System |PYROXAMINE - High Performance Lipolytic, Thermogenic Agent | MAGNITROPIN - High Performance Myotropic Agent | ALPHADEX - High Performance Hormone Modulator

  8. Quote Originally Posted by Swolbraham View Post
    Here are the resistance band crunches I was talking about, I did them a bit slower to focus more on the contraction, but you get the jist. Keeping the abs tight while doing the stretch felt great YouTube Link: https://www.youtube.com/watch?v=b2DpEaxOL04&list=PL499 A199470591F4A
    I do these with the ropes but I may have to switch over to the bands. I was doing 160lbs the other day and the silly machine broke and almost took me out. o.O
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-
  9. AnabolicMinds Site Rep
    Driven2lift's Avatar

    Reverse dieting = cals coming up
    = more food porn coming our way

    PEScience Representative; Use the code Driven for 30% off at pescience.com
    Athletix Representative; Use the code Driven for 10% off at athletixsports.com
    Lockout Supplements representative; Use the code anabolic05 at lockoutsupplements.com

  10. Boooom. Low cal high volume noodle chicken strips fry

    Attachment 105107



    Attachment 105108

  11. Quote Originally Posted by Swolbraham View Post
    Boooom. Low cal high volume noodle chicken strips fry <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=10 5107"/> <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=10 5108"/>
    Soooo yum!!! Don't forget the sriracha!
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-

  12. oh its there lol sweating as i eat lolol

  13. *Sigh*

    I'm excited as fuark to reverse diet, but just check the mirror before my bedtime shower and I'm gonna miss seeing veins in my chest and anterior delts. I even found one in my lat

    Oh well, gonna look better with schmore muscle

  14. Quote Originally Posted by puccah8808 View Post
    Soooo yum!!! Don't forget the sriracha!
    Name:  image-3561603405.jpg
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Size:  606.4 KB

    Super low carb Buffalo chicken pizza with cauliflower crust/dough. Smothered in sriracha.
    Serious Nutrition Solutions Product Rep - [email protected] .com
    Sparta Nutrition Product Rep - www.spartanutrition.com
    Use code ZEUS15 for 15% off your order

  15. Quote Originally Posted by booneman77 View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=10 5120"/> Super low carb Buffalo chicken pizza with cauliflower crust/dough. Smothered in sriracha.
    Yummmm!!! I need the recipe, please!!!
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-

  16. Quote Originally Posted by puccah8808 View Post
    Yummmm!!! I need the recipe, please!!!
    I'll post it up in the am when I'm not in my phone. Super easy
    Serious Nutrition Solutions Product Rep - [email protected] .com
    Sparta Nutrition Product Rep - www.spartanutrition.com
    Use code ZEUS15 for 15% off your order

  17. Gonna post my end of the cut beginning of the reverse diet progress pics later today. Would love for some feedback on what else to work on. Right now symmetry n my delts' overall back development, trap development are the forefront

  18. Quote Originally Posted by puccah8808 View Post
    Yummmm!!! I need the recipe, please!!!

    Cauliflower Crust Buffalo Chicken Pizza
    (personal sized - ~10" round)

    Crust:
    1/2 head of cauliflower
    1 egg
    1 tbsp red pepper flakes, oregano, garlic salt, cinnamon, minced onion

    Toppings:
    6oz grilled chicken
    8tsp Sriracha
    1/8c onions
    1/2 tomato
    1/4c parmesan cheese

    Preheat oven to 450deg. Blend cauliflower into a fine pulp in a food processor. Microwave for 4 min and let cool until you can handle it. Dump cauliflower into a tea towel and wring out as much liquid as possible. Mix 1 egg, cauliflower(dried), and spices into a "dough" and press onto wax paper. Bake 10-15min or until crust is crispy/browned.

    Let crust cool for a min to harden up a little more. Add tomatoes, then chicken and sriracha, then cheese. Bake for 2 min and broil for 2 min or until cheese is toasted and toppings are warm. Remove from oven and let cool for a min or two so the crust gets hard again before cutting.
    Serious Nutrition Solutions Product Rep - [email protected] .com
    Sparta Nutrition Product Rep - www.spartanutrition.com
    Use code ZEUS15 for 15% off your order

  19. Thats awesome!!!
  20. End of Cut, Start of Reverse Diet Pics - 8/8/14










    ^ Notice the right rear delt lacking



    ^^ All of these were first thing in the AM, before a shower or food and that's how I'll be taking my pics from now on.

    I'll have my official starting weight monday when i get my new scale!

  21. very lean, too bad your reverse dieting before the alphadex kicks in

  22. eh i'm expecting the alphadex to keep me looking shredded but increase cals making me feel and look fuller

  23. it should for sure, day5 and my joints are so sore. can't wait to see you after a full run on magnitropin and alpha stack

  24. Quote Originally Posted by hulkish1 View Post
    it should for sure, day5 and my joints are so sore. can't wait to see you after a full run on magnitropin and alpha stack
    Yeah buddy! You running two caps of Alpha or one now? I'm gonna try two in the beginning.

    Thinking a Magnitropin / Alphadex stack is gonna keep me nice and lean during this bulk

  25. @booneman77 that pizza looked phenomenal. I love burnt thin crust to be honest. I try to burn my flat bread pizzas. Love the crunch

  26. i run 2 a day

    for sure add some serious quality mass, if the alpha testers are gaining 6-7lbs in as short as 2weeks
  27. New Macros / Routine From Coach


    x2 Week REFEED
    ~2445 kcals
    45 F
    350 C
    160 P

    REGULAR DAYS:
    ~1985 kcal
    45 F
    225 C
    170 P

    Weekly Cardio: 90 minutes

    Monday: Lower Power
    Tuesday: Push Power
    Wednesday: Pull Power
    Thursday: Lower Hyper
    Friday: Push Hyper
    Saturday: Pull Hyper
    Sunday: Off / Core / Cardio

    Power --> 1-5 Rep Range
    Hyper --> 6-12 Rep Range
    *NO TRAINING TO FAILURE*

  28. Quote Originally Posted by Swolbraham View Post
    @booneman77 that pizza looked phenomenal. I love burnt thin crust to be honest. I try to burn my flat bread pizzas. Love the crunch
    Same here. Love crispy thin crust
    Serious Nutrition Solutions Product Rep - [email protected] .com
    Sparta Nutrition Product Rep - www.spartanutrition.com
    Use code ZEUS15 for 15% off your order

  29. Quote Originally Posted by hulkish1 View Post
    i run 2 a day

    for sure add some serious quality mass, if the alpha testers are gaining 6-7lbs in as short as 2weeks
    i know i'm pumped lol i literally can't wait

  30. Weight: 145

    Did legs today and it's my refeed, had a very good workout

    Leg Ext: 50x12 40x15 x15

    Ham Curls: 60x10 50x12

    Squat Close Stance: 135x10 185x7 225x5 x5 x3 135x10 x10 x10 x10

    ^ going close stance from here on out for better quad development so baby weights and working my way up. Definitely feel it more in my quads

    Leg press: 200x12 400x10 580x8 670x7 760x4

    Leg Press w/ 20s Iso-Hold: 400x8; 200x20 /20s hold/ x15; 200x20/20s hold/x20

    BB Lunges: 60x10 x10

    Eccentric Machine Leg Press w/ Partials: 200x10/20 260x6/15 200xppppp

    SL Eccentric Leg Ext: 30x10 x10

    SL Eccentric Ham Curl: 40x10 x10

    LISS on the Bike: 15m

    Diet

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