Swol and Boone's Quest To Get Hyooooge

[Swolbraham]

So booneman77 and I decided to run a training log between the two of us. Part to keep it motivational, part to keep us on track, and part to have a friendly competition. It'll be fun, and he'll detail a little about himself I'm sure as soon as I finish rambling on about myself lol

What Are My Goals

I wanna compete in men's physique in 2015 or 2016. No if's and's or butt's and I don't wanna compete to just say I competed, I want to win, and I want to be successful and I want to make a name for myself in this industry.

Updated Goals:

Deadlift 425x1
Squat: 300x1
Bench: 260x1

I'd like to accomplish these before 2014 ends

Where I'm At Now

Currently, 5'5", 143.6 lbs, in week 10.5 of a 12 week cut to see how my body reacts to getting stage lean. It's taken longer than my coach and I anticipated, so starting August 18th we're going to start a reverse diet and get me going. I actually purchased a new scale, so when that arrives I'm going to go by that weight if it's any different since this scale is uber old. I was also just diagnosed with Hypothyroidism, and currently am taking Synthroid.

What Do I Need To Improve On

I have a few muscle imbalances from past injuries, including 2x broke right femur, dislocated right knee cap, and torn right meniscus. Also had Tommy John surgery on my right elbow, so the right side of my body sucks lol. But basically:

- Improve thickness all around
- Right read delt is smaller than left
- Left Leg quadriceps is smaller than right
- Back thickness
- Size!!!!

After my tommy john surgery i dropped all the way down to 127 not being able to work out. So we got a ways to go!

What's This Log Gonna Feature

My nutrition, my training, my supplementation. Basically a progress tracker for myself and for anyone who wants to follow. if i can give tips and advice I'd be happy to do so. if people wanna give me tips and advice, even better. I'm not a stubborn a$$, I'm young (22) and have a lot to learn if I want to be successful.

Staple Supplements I Use

- Multi (Either Multi Jym, Orange Triad, or whatever it may be)
- Na-R-ALA bulk powder (When Bulking, not necessary at this point in my cut)
- Vitamin C @ 2g daily
- Gut Health
- Joint Support
- Amino IV (EAA's)
- High Branched Cyclic Dextrin
- PeptoPro

Supplements I'm Using Currently

- Follidrone
- Clear Muscle
- AmentoMax
- Burn24
- And about to start Myokem's Alphadex, which looks like a pretty potent anti-estrogen. Should be the perfect compliment to the end of my cut and it's my first experience with their products!

Anything Else?

- I'll be posting start pics when I finish cutting
- I'll probably do monthly pictures
- Will also do my best to incorporate some training videos
- I'll be 100% completely honest with any product I use and it's effectiveness, whether it be Myokem's or anyone's.
- There is a 100% chance of Food Porn

So wish me like AM, I'm a man on a mission, and one day I will be a winner of a competition!

 

[booneman77]

Reserved for all my shiit haha

What Are My Goals

I have two main goals for this fall/winter:
1) Build as much new muscle as possible (I'd like to gain at least 5lb of muscle by next spring)
2) Stay relatively lean (Low teens BF%) so that I don't have to cut for 6mo out of the year to be in shape for a week vacation.

I have always been on the higher bf side (with no particular diet/maint i tend to sit around 18-20%) but i would like to change this. This year's bulking will be my first long term attempt at a lean bulk and maintenance. I want to make a true lifestyle change that I can maintain year round and be able to enjoy dinners out and occasional indulgences without guilt (or not eating at all - cutting) or reckless abandon (bulking).

Where I'm At Now

Currently, 26, 5'10", 169.1 lbs, 12% bf (total guesstimate) - I spent Jan 1 - Jul 10 cutting. Went from 205lb @ 21% bf (est) to 155lb @ 7-8% bf (calipered lower but estimated about there). July 11-19 I went on an all inclusive cruise and came back 26lb heavier... Oops. The last few weeks I've been cutting/reverse dieting to lose some of the ridic amount of water and fat I gained during vacation. For the rest of the month of august I will be slowly adding in calories to begin my reverse diet. The last week I will be on vacation but it'll be a family one so the food will be much more controlled. Through the fall I want to be able to relax my diet a lot from my cutting diet and enjoy football parties and family dinners so that is my goal in getting my calories up.

I severely injured my left hamstring 6/6/14 (grade 2 strain, just shy of tearing) so I've been working to come back from that. I wasn't even able to walk without a severe limp for 2 weeks and it was well over a month before I could even lightly jog. I'm about 90% and most lifts are fine to do now. I still haven't tried full sprints yet though so that will have to happen soon.

Current 1PR's:
These were all in the spring, since cutting for so long strength has gone down thus PR vs 1RM
Squat - 315x1
Bench - 230x1
Deadlift - 315x1
OHP - 175x1

What Do I Need To Improve On

My biggest goal is overall size but I need to maintain a reasonable level of leanness as well. As far as particular muscles go, here's my ranking of best to worst (1=best):
1) Bi's/Traps - I never even work these directly. They've always been bulky
2) Legs - fairly decent size, could improve though
3) Tri's - need size to match bi's
4) Back - thickness is decent, width is needed
5) Chest - Need size here badly
6) Shoulders - always been a weak point for me (though much better the past year), especially rear delts

What's This Log Gonna Feature

-Diet/Nutrition (macros, cals, style, etc)
-Training (probably will list the current workout program/layout when I start and then just comment on particular PR's and such)
-Supplements (I will list what I have as well as take suggestions on additions/subtractions)

Staple Supplements I Use

- Multi
- Fish oil (4g/day)
- Oximega Greens (prob will stop this as I add more veggies back into my diet)
- Amino IV (BCAA/EAA's)
- Protein (currently Select/Oxyelite)

Supplements I'm Using Currently
Taking a stim break and most supplements off since 6/20. Will start up new stuff at the beginning of the bulk.

- Cannibal Alpha (only a few weeks left)
- TTA-500 (1g/day - stopping this at the end of this week to drop the water weight)
- Thyrocaps
- Reduce XT
- No preworkouts

Supplements on Hand
*=Planning to use during my bulk

- Burners: Norcodrene, Alpha T-2, Thermoxyn, PX Black, GCBE, (more to come when I'm home)
- GDA's: SSv2, Glycophase, AP, Recompadrol
- Muscle Builders: Alphamax*, Erase Pro, ABE*, Prime, Mass FX Black, XFA/XF*, (more to come)
- Preworkouts: (more)
- Misc: (more)

Anything Else?

- I'll be posting start pics at the end of the month when I return from vacation and begin the bulking
- I'll probably do monthly update pictures or noodz on request
- I'll post up comments/reviews for supps as I use them. I'm not sponsored at all so no reason to lie about any of them here.
- Food Porn, there will be some.

 

[Driven2lift]

In!

For the gains and the food porn

 

[booneman77]

Currently getting in the mood for this by watching pumping iron. Thanks netflix for the perfectly timed motivation

 

[Swolbraham]

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

 

[Swolbraham]

pretty excited to start Alphadex tomorrow. and I've never watched pumping iron, might have to do so tonight although I don't have a Netflix...

*cough* boone, hook a brother up *cough*

 

[Driven2lift]

Beat you to it lol

Middle name is Ninja

 

[reps4jesus]

Woah, what have I stumbled upon here? I guess I'll stick around

 

[booneman77]

Beat you to it lol Middle name is Ninja

Refreshing faster then the PES insider watch haha

 

[booneman77]

pretty excited to start Alphadex tomorrow. and I;ve never watched pumping iron, might have to do so tonight although I don't have a Netflix... *cough* boone, hook a brother up *cough*

Haha I would but I don't know the name or password. Like 2 yrs ago one of my friends from Philly logged in to his and I just discovered like 3mo ago that it never logged him out so me him and 1 of our other buddies in Phoenix all use the same account.

It's hilarious because you can always tell who was watching last cuz we all have such different taste. Mine is all action movies and stuff, my buddy in az is all tv shows, and our buddy in Philly has a weird thing for Disney movies and my little pony.

 

[emantest]

Subbed!!! Good luck on your goals. I've been debating a physique show next year as well, my brother is a top national physique competitor in hopes of the pro card.

 

[Wolfy3d2000]

Nice, I'm in for the progress!

 

[booneman77]

Subbed!!! Good luck on your goals. I've been debating a physique show next year as well, my brother is a top national physique competitor in hopes of the pro card.

Do it! It's in your genes ha

 

[Swolbraham]

Woah, what have I stumbled upon here? I guess I'll stick around

damn right!

Subbed!!! Good luck on your goals. I've been debating a physique show next year as well, my brother is a top national physique competitor in hopes of the pro card.

thanks man!, and do it!

Nice, I'm in for the progress!

welcome!

very motivating to have you all here, i mean it. i'm praying this is the start of something big guys

 

[gokix811]

Subbed

 

[Swolbraham]

btw, the "thanks" button being back is sooooo clutch lol

 

[booneman77]

btw, the "thanks" button being back is sooooo clutch lol

Seriously. I'm abusing it due to missing it ha

 

[kbayne]

I will ride alone in this one fellas.

 

[booneman77]

I will ride alone in this one fellas.

You'll never be alone. We watch you.

 

[kbayne]

You'll never be alone. We watch you.

Hahaha, just noticed that typo. Along .

 

[puccah8808]

In for motivation.

 

[Swolbraham]

Weight: 144.4

About to head to the gym today for some core and cardio, starting Alphadex today as well. Really hoping for a nice drying out effect which compliment the end of my cut very nicely. Since it's very very very potent, I plan on running just one cap with my first meal of the day.

Great mind muscle connection and one of my best ab workouts I've had.

Hanging Leg Raise: x12 x12 x12 x12
w/ Roman Chairs Knees to Chest: x10 x10 x10 x10

Weighted Cable Crunch: 72.5x12 x10 x10
w/ Resistance Band Standing Crunch: x15 x15 x15

^ this was an awesome super set. I got the resistance band crunch from a John Meadows video which I'll upload when I get to my laptop.

AB Wheels: x15 x15 x15
Weighted Cable Crunch: 65x12 x15 x15

KB Oblique Crunch: 15x10 x10
w/ BW Oblique Crunch: x10 x10

Ending off as I type this with Lyle McDonalds Stubborn Fat Loss Protocol cardio routine. Great book that I highly recommended reading.

Diet

 

[booneman77]

Updated initial info post

 

[Swolbraham]

Reserved for all my shiit haha

What Are My Goals

I have two main goals for this fall/winter:
1) Build as much new muscle as possible (I'd like to gain at least 5lb of muscle by next spring)
2) Stay relatively lean (Low teens BF%) so that I don't have to cut for 6mo out of the year to be in shape for a week vacation.

I have always been on the higher bf side (with no particular diet/maint i tend to sit around 18-20%) but i would like to change this. This year's bulking will be my first long term attempt at a lean bulk and maintenance. I want to make a true lifestyle change that I can maintain year round and be able to enjoy dinners out and occasional indulgences without guilt (or not eating at all - cutting) or reckless abandon (bulking).

Where I'm At Now

Currently, 26, 5'10", 169.1 lbs, 12% bf (total guesstimate) - I spent Jan 1 - Jul 10 cutting. Went from 205lb @ 21% bf (est) to 155lb @ 7-8% bf (calipered lower but estimated about there). July 11-19 I went on an all inclusive cruise and came back 26lb heavier... Oops. The last few weeks I've been cutting/reverse dieting to lose some of the ridic amount of water and fat I gained during vacation. For the rest of the month of august I will be slowly adding in calories to begin my reverse diet. The last week I will be on vacation but it'll be a family one so the food will be much more controlled. Through the fall I want to be able to relax my diet a lot from my cutting diet and enjoy football parties and family dinners so that is my goal in getting my calories up.

I severely injured my left hamstring 6/6/14 (grade 2 strain, just shy of tearing) so I've been working to come back from that. I wasn't even able to walk without a severe limp for 2 weeks and it was well over a month before I could even lightly jog. I'm about 90% and most lifts are fine to do now. I still haven't tried full sprints yet though so that will have to happen soon.

Current 1PR's:
These were all in the spring, since cutting for so long strength has gone down thus PR vs 1RM
Squat - 315x1
Bench - 230x1
Deadlift - 315x1
OHP - 175x1

What Do I Need To Improve On

My biggest goal is overall size but I need to maintain a reasonable level of leanness as well. As far as particular muscles go, here's my ranking of best to worst (1=best):
1) Bi's/Traps - I never even work these directly. They've always been bulky
2) Legs - fairly decent size, could improve though
3) Tri's - need size to match bi's
4) Back - thickness is decent, width is needed
5) Chest - Need size here badly
6) Shoulders - always been a weak point for me (though much better the past year), especially rear delts

What's This Log Gonna Feature

-Diet/Nutrition (macros, cals, style, etc)
-Training (probably will list the current workout program/layout when I start and then just comment on particular PR's and such)
-Supplements (I will list what I have as well as take suggestions on additions/subtractions)

Staple Supplements I Use

- Multi
- Fish oil (4g/day)
- Oximega Greens (prob will stop this as I add more veggies back into my diet)
- Amino IV (BCAA/EAA's)
- Protein (currently Select/Oxyelite)

Supplements I'm Using Currently
Taking a stim break and most supplements off since 6/20. Will start up new stuff at the beginning of the bulk.

- Cannibal Alpha (only a few weeks left)
- TTA-500 (1g/day - stopping this at the end of this week to drop the water weight)
- Thyrocaps
- No preworkouts

Supplements on Hand
*=Planning to use during my bulk

- Burners: Norcodrene, Alpha T-2, Thermoxyn, PX Black, GCBE, (more to come when I'm home)
- GDA's: SSv2, Glycophase, AP, Recompadrol
- Muscle Builders: Alphamax*, Erase Pro, ABE*, Prime, Mass FX Black, XFA/XF*, (more to come)
- Preworkouts: (more)
- Misc: (more)

Anything Else?

- I'll be posting start pics at the end of the month when I return from vacation and begin the bulking
- I'll probably do monthly update pictures or noodz on request
- I'll post up comments/reviews for supps as I use them. I'm not sponsored at all so no reason to lie about any of them here.
- Food Porn, there will be some.

Yeah buddddy!!!

 

[hulkish1]

Nice detail and info on this log, i'm in to watch

 

[Misfit28]

In for motivation.

^^Serious motivation right there

I'm in too

 

[Swolbraham]

Post cardio schmeal: chicken and greens flat bread pizza, also had a flat bread sammich

 

[puccah8808]

Omg! Makes me so hungry!!!

 

[Swolbraham]

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

[video=youtube;b2DpEaxOL04]https://www.youtube.com/watch?v=b2DpEaxOL04&list=PL499A199470591F4A[/video]

 

[booneman77]

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=PL499A199470591F4A

How much direct ab work do you do? I rarely do any anymore except when I'm show off lean and really wanna add a little extra ha

 

[Swolbraham]

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

 

[tyga tyga]

Subd

 

[tyga tyga]

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?

 

[Swolbraham]

NJ, Northeast bergen county

 

[Myokemist]

@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!

 

[Swolbraham]

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!!!

 

[Myokemist]

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!!

 

[puccah8808]

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=PL499A199470591F4A

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.

 

[Driven2lift]

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

 

[Swolbraham]

Boooom. Low cal high volume noodle chicken strips fry

View attachment 105107



View attachment 105108

 

[puccah8808]

Boooom. Low cal high volume noodle chicken strips fry <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=105107"/> <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=105108"/>

Soooo yum!!! Don't forget the sriracha!

 

[Swolbraham]

oh its there lol sweating as i eat lolol

 

[Swolbraham]

*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

 

[booneman77]

Soooo yum!!! Don't forget the sriracha!

Super low carb Buffalo chicken pizza with cauliflower crust/dough. Smothered in sriracha.

 

[puccah8808]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=105120"/> Super low carb Buffalo chicken pizza with cauliflower crust/dough. Smothered in sriracha.

Yummmm!!! I need the recipe, please!!!

 

[booneman77]

Yummmm!!! I need the recipe, please!!!

I'll post it up in the am when I'm not in my phone. Super easy

 

[Swolbraham]

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

 

[booneman77]

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.

 

[hulkish1]

Thats awesome!!!

 

[Swolbraham]

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!