Schwellington kicks summers ass with a mixture of things,(INC. ANDROHARD UNSPONSORED)

i eat under 100 carbs a day- i have to have SOME carbs in there- will probably settle for oats- DAMN YOU SWOLLEN- your right

i will just have a fat bowl of oats and berries :/



EPIC CHEST WORKOUT

benchpress
290x3 superset with pushupsx10 and abs
300x3 superset with pushupsx10 and abs
300x2 superset with pushupsx8 and abs

reverse grip bench press
190x8 super set with abs
210x8 superset with abs
210x7 superset with abs

decline dumbell press
75x8 superset with dumbell flys 45x6
80x8 superset with dumbell flys 45x6
80x8 super with dubell flys 45x6

more abs and some calves
 
schwellington said:
i eat under 100 carbs a day- i have to have SOME carbs in there- will probably settle for oats- DAMN YOU SWOLLEN- your right

i will just have a fat bowl of oats and berries :/



EPIC CHEST WORKOUT

benchpress
290x3 superset with pushupsx10 and abs
300x3 superset with pushupsx10 and abs
300x2 superset with pushupsx8 and abs

reverse grip bench press
190x8 super set with abs
210x8 superset with abs
210x7 superset with abs

decline dumbell press
75x8 superset with dumbell flys 45x6
80x8 superset with dumbell flys 45x6
80x8 super with dubell flys 45x6

more abs and some calves
Click to expand...

good to see a bit more in there... keep up the supersets theyre awesome for cutting....

you can still make a pretty awesome cheat meal with clean foods

take 2 chicken breasts, cook them... chop them up into bite size peices... drench them in olive oil

you can roll them in almond powder and bake them for some extra cals

cut up 2 whole red potatoes, (more or less mash them)

mix chicken and potatoes.. add 2 cups shredded cheese and hot sauce

consume with 2 cups of milk.

viola ... plenty of calories.... and a good cheat meal....
 
another thing, try this shake for a cheat meal

1 cup frozen blueberries
5 large strawberries
1 whole bananna
2 tbs natty peanut butter
1 egg
2 scoops whey protien
1 tbs olive oil
2 cups 2% milk

blend.... 1000 cals or somewhere close... will bloat you like a tick..... try THAT before a squat day.... (PR MUCH?)
 
schwell id honestly like to see you doing 3-5 warm up sets and then 3 good work sets... for all major lifts (bench squat row deadlift)

and then work on your other bodybuilding sh*t/abs/cardio after you really deplete those glycogen stores

dont forget a day of overtraining isnt going to kill you when youre cutting... im a wrestler... i am king of catabolic workouts

- tell anyone that opposes that point of view if THEY are sub 8% bf..... i have literally had such a low bodyfat that the state of nj wouldnt let me wrestle at that weight... less than 4%
 
swollen87 said:
schwell id honestly like to see you doing 3-5 warm up sets and then 3 good work sets... for all major lifts (bench squat row deadlift)

and then work on your other bodybuilding sh*t/abs/cardio after you really deplete those glycogen stores

dont forget a day of overtraining isnt going to kill you when youre cutting... im a wrestler... i am king of catabolic workouts
Click to expand...


i was doing morry's split- they way i do it now is to keep HR elevated, i do warmup usually 2 sets not 3 but i will give it a try wut u outlined see how my body likes it, im not worried about catabolism as im ON right now :)
 
swollen87 said:
good to see a bit more in there... keep up the supersets theyre awesome for cutting....

you can still make a pretty awesome cheat meal with clean foods

take 2 chicken breasts, cook them... chop them up into bite size peices... drench them in olive oil

you can roll them in almond powder and bake them for some extra cals

cut up 2 whole red potatoes, (more or less mash them)

mix chicken and potatoes.. add 2 cups shredded cheese and hot sauce

consume with 2 cups of milk.

viola ... plenty of calories.... and a good cheat meal....
Click to expand...


i like your cheat meal ideas- clean- just an assload of calories
 
swollen87 said:
dont do that...

youre not doing enough volume to be able to afford a carb load day.... if you wanna be lean you need more sets/reps with heavier weight with less "carb load" days


IMO, you need no pizza... its not a healthy food choice... believe me i love it myself, and i enjoy a gluten free pizza maybe once a month if im bulking.... but on a cut? i wouldnt dare


good work on the pics... i see some definite progress from that old log that got banned
Click to expand...

This fella gives some good advice! Take notes schwelly!
 
swollen87 said:
dont do that...

youre not doing enough volume to be able to afford a carb load day.... if you wanna be lean you need more sets/reps with heavier weight with less "carb load" days


IMO, you need no pizza... its not a healthy food choice... believe me i love it myself, and i enjoy a gluten free pizza maybe once a month if im bulking.... but on a cut? i wouldnt dare


good work on the pics... i see some definite progress from that old log that got banned
Click to expand...

This fella gives some good advice! Take notes schwelly!
 
another option you might wanna look into is german volume training since youre ON and your primarily a bodybuilder.... theres also 8x8s

only thing with the 10x10 is u might wanna cut rest periods to about 30 sec to ensure an elevated heart rate...

morry is a beast, but not everyone will lose bf the same on the same routine.... you need volume, and you need to be pushing yourself much harder than you have been....


im not gunna sugarcoat it for you, im gunna tell you exactly the way it is...

youve been on crazy amounts/lengths of aas. and dont exactly have the gains to show for it... (you have had great gains dont get me wrong, but your gains could have been attained on a test e 400mg 10 week run)

bottom line is, its time to change it up big time....
 
there will be volume today

plan of attack
deads
390x8
405x8x8

closegrip rows
175x10x10x10

dumbell rows
90x8x8x8

isolateral rows
3 sets of 10

each set superset with shoulders
 
schwellington said:
there will be volume today

plan of attack
deads
390x8
405x8x8

closegrip rows
175x10x10x10

dumbell rows
90x8x8x8

isolateral rows
3 sets of 10

each set superset with shoulders
Click to expand...

i like, make sure those sets you posted are your worksets, and that you have 4-5 warmups and maybe a few speed sets after your workload
 
yeah, i will make sure and spend 10-15 warming up
 
schwellington said:
yeah, i will make sure and spend 10-15 warming up
Click to expand...


and the rows, maybe try to get 5 sets of 8 at 225... you should be able to get that off

maybe 80x10 90x10 100x10 (no break here) 75x25 on the dumbell rows
 
swollen87 said:
and the rows, maybe try to get 5 sets of 8 at 225... you should be able to get that off

maybe 80x10 90x10 100x10 (no break here) 75x25 on the dumbell rows
Click to expand...


yuh

i upped carbs a bit today as its going to be heavy and some cardio

carbs@100 grams
 
You must spread some Reputation around before giving it to swollen87 again.
 
broke some records

warmup
deads 45lbsx10 135x10 225x10

405x8, 425x6 425x3(my whole body was shaking so yuh)
each set was superset with military press of 185x8

closegrip rows
210x8x8x8
superset each set with lateral raises 30lbsx8

lat pulldowns 210x8x8x7
each set superset with reardelt flys

dumbell rows
80x8x8x6

each set superset with more reardelt workouts

7.5g bcaa while doing cardio

my deads jumped up 20lbs and even up to 425 for reps which is a 40 lb increase
 
and im feigning for carbs- bad
 
BarbellBeast said:
Kill it bish.... Remember... HEAVY ass BARBELL ROWS for a thick back....... BISH
Click to expand...

yuh, i do em, on the week i do deads i dont, because i focus alot of my energy on deads

next week be them barball rows

since i began doing em my back has widened alot yuh
 
schwellington said:
broke some records

warmup
deads 45lbsx10 135x10 225x10

405x8, 425x6 425x3(my whole body was shaking so yuh)
each set was superset with military press of 185x8

closegrip rows
210x8x8x8
superset each set with lateral raises 30lbsx8

lat pulldowns 210x8x8x7
each set superset with reardelt flys

dumbell rows
80x8x8x6

each set superset with more reardelt workouts

7.5g bcaa while doing cardio

my deads jumped up 20lbs and even up to 425 for reps which is a 40 lb increase
Click to expand...


there you go... you got it in you... you just need to tap into the agression/strength a little more


there is no reason at your weight, with the aas you are using, that you shouldnt be deadlifting over 600...

what r u running right now?

NPP/TEST? any orals?
 
schwellington said:
yuh, i do em, on the week i do deads i dont, because i focus alot of my energy on deads

next week be them barball rows

since i began doing em my back has widened alot yuh
Click to expand...

For me they really thickened up my upper back.

But I agree. It's hard to get in some good Barbell rows after a heavy ass dead session
 
nah, test/sd for the end- my doc is putting me on 300mg of trt test cyp a week :o

i got about 2 more weeks on,

i think i could 1rm around 500 on deads- IDK tho never tried
 
im loving it- 20mg a day its day 10 the strength really kicked in here, and since the doctor is prescribing me 300mg of test cyp a week, i think the gains will be easier to hold onto- as im not really pct'ng

OMG- going to flush body for 10 weeks, then probably do a bulker

with what- IDK yet
 
dont worry about which steroids youre on... all you need is a healthy test level to build muscle/see results
 
swollen87 said:
dont worry about which steroids youre on... all you need is a healthy test level to build muscle/see results
Click to expand...

agreed, and since he is putting me on 300mg/wk- im going to have really high test levels


he also prescribes deca, and anavar- but im not looking at that right now- this cycle is about finished(2 more weeks) and im just gunna continue to eat well and train harder- swollen u bish u push me- i need a pep talk when its leg day bish
 
lower back is totally fried- nothing but cardio today and some SEXercise :)
 
leg day

cardio

not going for any PRS but going to do volume

squats will probably be 315x10x5
 
did some high volume legs today- no squats- my back was too nuked from deads, but dead an ASS load of leg presses, about 6 sets of them
did some leg extensions, hack squats, and ham string curls along with calves, the pumps where painful-seriously painful- im beginning to love superdrol OMGZ

tomorrow is chest, im going for lighter weight more volume- will prolly be doing about 245x8x3 each set supersetted with some heavy dumbell presses

started doing HIIT again- today was 14 minutes of sprints
 
Im gonna love to see how the high volume goes on the chest, when i was doing 10x10 i did pushups with my feet in a chair for the first month, then the next month i was doing incline/regular bench press, The pushups though ****ed me up, the next couple days my chest was sore to the touch. Despite what everybody says, YOU DON'T NEED WEIGHTS, for chest at least, those pushups gave me better gains then benching did.
 
Focusing more on whole foods- i would usually have 3 shakes a day- one in morning when i wake up, one post workout, and one at night.

was taking in about a lb of meats with this

cut back the shakes to one a day now taking in about 1 1/2- 2 lbs of meat a day (along with at least 6 organic eggs)


OMG
 
back

plan of attack

barbell rows 3 sets of 10
lat pulldowns 3 sets of 10
underhand closegrip pull downs 3 sets of 10
iso lateral rows 3 sets of 10

biceps

curls 3 sets of 10
hammer curls 3 sets of 10
21's
 
ooookkkkkaayyy its nearing the end of the cycle- 2 weeks left- final pics in 2 weeks with some before and afters

so far i would say I have gained 5 lbs lbm and lost about 2-3% bf in 8 weeks
 
schwellington said:
ooookkkkkaayyy its nearing the end of the cycle- 2 weeks left- final pics in 2 weeks with some before and afters

so far i would say I have gained 5 lbs lbm and lost about 2-3% bf in 8 weeks
Click to expand...

Nice work BISH
 
Before long you'll be looking like an Ape man! ........


Invalid Link Removed
 
lol^


today is chest, im doing volume tho so numbers wont be that high probably look like this?
benchpress
225x10(3 sets) 210x10(3 sets) 200x10(3 sets)

and something similar with incline and decline presses

each set superset with abs omg
 
good back workout today, i carbed up 2 days ago, so muscles are full and pumpz are good

back/shoulders

warmup-stretches

pulups
bwx8x8x8 each set superset with lateral raises 25x10x10 30x8
isolateral rows(omg) 90x10x10 each set super set wif upright rows
underhand lat pull downs 150x10x10x10 each set super set with arnold dumbell press 60x10x8x8
behind neck lat pul downs 100x10x10x10 each set superset with rear delts

20 minutes cardio right afterwords with 7.5g bcaa


/omg
 
okay i have had another focking bout of insomnia- i didnt wake til 1 o clock this afternoon due to not being able to fall asleep- i feel pretty off- time to reset my sleep patterns- im going to pull an all nighter- go to bed early tomorrow and try to get back on track

yes i use melotonin- dont do ****, i have to use RX

oh today is legs with some volume squats

sumthin like
135x15
225x15
225x12
315x10
315x10
350x8

something like that with some leg extensions hamstring curls, stiffleg deadlifts, calves, and arms today as well
I upped cals 20 about 2700 from my normal 2200-2300 due to it being a big day, cardio will also be in there as well
 
resetting my sleep patterns sucks been up since 3 o clock yesterday- w/e i get a good nights rest tonight

nothing today

legs was this

squats
135x15(atg)
225x15(atg)
315x10(atg)
405x6(parralel)
225x10(atg)

leg extensions
250x10
275x10
280x8

hamstring curls
forgot weight but it was 3 sets


each set of legs was supersetted with bi's and tri's

did some light cardio afterwords



going to start doing HIIT 3x a week and steady state the other 4 days

today is obviously an off day tomorrow is chest and abs

nearing the end of the cycle-shame i wont be where i want, i was going for a cut but i seem to be recomping(which is OK) but really wanted to get all this fat off but w/e i guess 6lbs LBM and about 3% dropped is cooooool too
 
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