Rocket's Road Map To Vascularity with Han Swolo

[BOSSMAN]

Why don't you utilize pre/intra workout carbs via a powder if you don't want to eat? It would only improve your performance, enhance your pump, and also provide your body in a better optimal environment for training.

Would be an easy alternative to maximize your training. Fasted won't be ideal for a pump product in the grand scheme of things even adding the sea salt. May as well set your body up for the best form of success instead of going on an empty tank IMO.

Add 25-50g of a Gatorade powder and sip pre-intra workout with your EAA in a 36-48oz blender bottle.

@The Solution got me on this exact regimen two years ago. It's legit, your endurance and pumps will definitely improve.

 

[ValiantThor08]

I would opt for HBCD/Carb10, but if you can digest and absorb pure sugar then sure . Some people it bloats them like crazy. You have to listen to your body and adjust. I would rather sip on it peri-workout (pre through intra).

If you want a pump product to shine what do you need
Sodium
Water
Carbs

Leaving out one of the biggest aspects doesn't always elicit optimal results. Take what has been proven time and time again and utilize it IMO. But as you know everything is a personal preference.

So carbs on top of previous glycogen load (from dinner) is better than just relying on the carbs from dinner?

 

[Rocket3015]

Why don't you utilize pre/intra workout carbs via a powder if you don't want to eat? It would only improve your performance, enhance your pump, and also provide your body in a better optimal environment for training.

Would be an easy alternative to maximize your training. Fasted won't be ideal for a pump product in the grand scheme of things even adding the sea salt. May as well set your body up for the best form of success instead of going on an empty tank IMO.

Add 25-50g of a Gatorade powder and sip pre-intra workout with your EAA in a 36-48oz blender bottle.

I have any always have had a Big Problem with Hypoglycemia, I have tried adding carbs as you suggested but I crash hard half way through my work out, even if I keep sipping on them. I train after a meal on Saturdays any I really can't tell much of a difference. After 20 years of training fasted I believe it is what my body is used to.

 

[The Solution]

So carbs on top of previous glycogen load (from dinner) is better than just relying on the carbs from dinner?

What is more optimal?
Training with glycogen and carbohydrates to support resistance exercise, or going in on an empty stomach.
Do you want to "Optimize" your training by giving your body what it wants during a catabolic activity, or would you rather drive your car on an empty tank?

it’s like trying to have someone competing get a pump that doesn’t carb up or have adequate sodium and water. It won’t always produce the best result. If you want to get the best pump combining carbs water and sodium will do that. Negating a part of that equation is just a lost cause.

Rocket even stated it’s probably not helping to get a pump. Well we are beating a dead horse here then if he knows that’s the case.

Again. Personal preference, but if you want to get the best bang for your buck, it is not always going to fasted training IMO. But LIke I stated its all your choice in the end. Try fasted and non-fasted and make your best decision.

 

[The Solution]

I have any always have had a Big Problem with Hypoglycemia, I have tried adding carbs as you suggested but I crash hard half way through my work out, even if I keep sipping on them. I train after a meal on Saturdays any I really can't tell much of a difference. After 20 years of training fasted I believe it is what my body is used to.

Do you ever get bloodwork done on A1C and fasted insulin?
Are your levels off?

What carb sources were you using? Just sugar?
Have you tried HBCD or Carb10?

 

[LeanEngineer]

After 20 years of training fasted I believe it is what my body is used to.

I always have to have a little something in my stomach to feel like I have some strength. Training fasted though is perfect for those early morning workouts where you get up and go.

 

[Rocket3015]

Han Swolo Log
Day 3 Cardio & Core
Body Weight 177lbs

3:15am Out of bed, get on AM Forum, Check Emails
3:45am Pre - Workout (2) Thermogenic Capsules - (1) Cap Han Swolo
4:05am Down The Step To The Gym

Treadmill 36 Minutes -Heart Rate 145BPM

10 Minutes of Core Work

Broom Stick Twist
Side Bents
Lawn Mowers
Side Planks
Oblique Crunch
Hyper Extensions - Lower Back
Foam Roll, Calves, Hamstrings, Back
Ab Vacuums

I'm not sure if the Han Swolo had anything to do with it but I was sweating twice as much as usual ??

I Drink 24ox of Water with EAA During Workout.

Breakfast, Shower off to Work.

Nutrition
My Maintenance Calories are about 2000 per Day

Today; Fat 68G Carbs 184G Protein 186G Total Calories 2098

 

[Rocket3015]

Han Swolo Log
Day 4 Legs & Abs
Body Weight 176lbs

3:15am Out of bed, get on AM Forum, Check Emails
3:45am Drink Pre - Workout - (1) Cap Han Swolo
4:05am Down The Step To The Gym

First 3 Set Tri Set Last 2 Superset

Leg Extensions 25x15 - 25X15 - 25X15 Right Leg Only 10X10 10X12 (Bad Knee)
Stanging Leg Curls 35x15 - 40X15 - 45X15 - 50X15 - 55X15
Seated Calf Raise 50X15 - 60X15 - 70X15

Smith Machine Squat 95X10 - 95X12 - 95X15 - 95X16 - 95X20 Lower Back Felt Very Sore This Morning
Standing Calf Raise 135X15 - 135X15 - 135X15

Life Fitness Ab Crunch - 100 Reps

Had a very full feeling to my hamstrings and calves, muscle felt "heavy" most of the morning, Again I was sweating more than Usual.

I Drink 24ox of Water with EAA During Workout.

Breakfast, Shower off to Work.

Nutrition
My Maintenance Calories are about 2000 per Day

Today; Fat 27G Carbs 171G Protein 190G Total Calories 1720

 

[ValiantThor08]

How much sleep do you get? You are a trooper to work out that early.

 

[Rocket3015]

I sleep about 6 hours a night during the week and about 8 hours Fri & Sat nights

 

[LeanEngineer]

I sleep about 6 hours a night during the week and about 8 hours Fri & Sat nights

That's about what I get as well. I bet that's the typicaly avergae for most people during the week and weekends.

 

[Rocket3015]

There are just not enough hours in a day !!

 

[BOSSMAN]

There are just not enough hours in a day !!

AMEN!

 

[Rocket3015]

AMEN!

But you know guys like us, if we had more time we would try to cram more stuff in !!

 

[BOSSMAN]

But you know guys like us, if we had more time we would try to cram more stuff in !!

AMEN!!!

 

[Rocket3015]

Han Swolo Log
Day 5 Cardio & Core
Body Weight 176lbs

3:15am Out of bed, get on AM Forum, Check Emails
3:45am Pre - Workout (2) Thermogenic Capsules - (1) Cap Han Swolo
4:05am Down The Step To The Gym

Treadmill 35 Minutes -Heart Rate 168BPM

10 Minutes of Core Work

Broom Stick Twist
Side Bents
Lawn Mowers
Side Planks
Oblique Crunch
Hyper Extensions - Lower Back
Foam Roll, Calves, Hamstrings, Back

The sweat factor with Han Swolo if definitely increased !!

I Drink 24ox of Water with EAA During Workout.

Breakfast, Shower off to Work.

Nutrition
My Maintenance Calories are about 2000 per Day

Today; Fat 41G Carbs 158G Protein 164G Total Calories 1680

This workout is pretty much a mirror image of Wednesdays

 

[love2liftkat]

There are just not enough hours in a day !!

But you know guys like us, if we had more time we would try to cram more stuff in !!

So with you on this! I’m the same way though!

 

[3clipseGT]

How much sleep do you get? You are a trooper to work out that early.

Idk how he does it!

 

[Rocket3015]

So with you on this! I’m the same way though!

Kat those of us who are driven, make things happen...........

 

[Rocket3015]

Idk how he does it!

Cyborg !!

 

[LeanEngineer]

Kat those of us who are driven, make things happen...........

Gotta stay driven!

 

[Rocket3015]

Han Swolo Log
Day 6 Traps, Neck, Forearm's & Bi's
Body Weight 176lbs

6:15am Out of bed, get on AM Forum, Check Emails
7:15 Ate Breakfast *
7:45am Drink Pre - Workout - (1) Cap Han Swolo
8:05am Down The Step To The Gym

All Superset

Barbell Shrugs 135X15 - 155X15 - 185X15 - 205X15 - 135X20
BFS Neck Machine 10X60 - 12.5X60 - 15X56 - 17.5X48 - 20X40

Combo Wrist Curl 30X20 - 30X24 - 30X30
Single Arm Preacher Curl 10X10 - 12.5X10 - 15X8

Life Fitness Ab Crunch - 100 Reps

I Drink 24ox of Water with EAA During Workout.

Cardio Today; I did about 1 1/2 Hours of Push Mowing.

Nutrition
My Maintenance Calories are about 2000 per Day

*Pre-Workout meal, Breakfast, 37 Grams Protein Powder Mixed with 1/2 Cup of Oats, Tablespoon Coconut, 1/4 Cup Granola, Topped with a 1/2 Cup Frozen Yogurt.

I did not keep track of my total nutrition today, the Wife and I went to a party last night and I ate a ton of food.

I really can't say the pump was any better with a meal in my system pre-workout, I have noticed since I started using Han Swolo a feeling like my muscles are fuller, and I do believe that look better. So I feel Swole and that is a good thing. The Best Pump I get are in my abs and that makes me happy!!

 

[3clipseGT]

Han Swolo Log
Day 6 Traps, Neck, Forearm's & Bi's
Body Weight 176lbs

6:15am Out of bed, get on AM Forum, Check Emails
7:15 Ate Breakfast *
7:45am Drink Pre - Workout - (1) Cap Han Swolo
8:05am Down The Step To The Gym

All Superset

Barbell Shrugs 135X15 - 155X15 - 185X15 - 205X15 - 135X20
BFS Neck Machine 10X60 - 12.5X60 - 15X56 - 17.5X48 - 20X40

Combo Wrist Curl 30X20 - 30X24 - 30X30
Single Arm Preacher Curl 10X10 - 12.5X10 - 15X8

Life Fitness Ab Crunch - 100 Reps

I Drink 24ox of Water with EAA During Workout.

Cardio Today; I did about 1 1/2 Hours of Push Mowing.

Nutrition
My Maintenance Calories are about 2000 per Day

*Pre-Workout meal, Breakfast, 37 Grams Protein Powder Mixed with 1/2 Cup of Oats, Tablespoon Coconut, 1/4 Cup Granola, Topped with a 1/2 Cup Frozen Yogurt.

I did not keep track of my total nutrition today, the Wife and I went to a party last night and I ate a ton of food.

I really can't say the pump was any better with a meal in my system pre-workout, I have noticed since I started using Han Swolo a feeling like my muscles are fuller, and I do believe that look better. So I feel Swole and that is a good thing. The Best Pump I get are in my abs and that makes me happy!!

View attachment 198383

Looking good man!

 

[Rocket3015]

Looking good man!

Thank you!

 

[ValiantThor08]

Those abs are popping out!

 

[Rocket3015]

Han Swolo Log
Day 7 - Rest Day
Body Weight 178

Weight was us this morning after a pretty good feast last night. Today was a rest day from the gym, but not from work, I push mowed 2 lawns which was about 3 hours of Cardio. I did not keep track of my nutrition today, I did eat more than usual but it was all good food (Steak, Potatoes, Peanut Butter, Etc). Tomorrow I'll be up at 3:15 am and back to "The Plan"

 

[LeanEngineer]

Nice workout and update! Abs on point for sure!

 

[Studhorse]

Looking good Old Man!
you are my motivation! If an old Fu*cker like you can get a set of abs like that there is a chance for me!

 

[Rocket3015]

Looking good Old Man!
you are my motivation! If an old Fu*cker like you can get a set of abs like that there is a chance for me!
View attachment 198397

I have faith in you!!

 

[Rocket3015]

Han Swolo Log
Day 8 Chest & Tris
Body Weight 180lbs

3:15am Out of bed, get on AM Forum, Check Emails
3:45am Drink Pre - Workout - (1) Cap Han Swolo
4:05am Down The Step To The Gym

All Supersets

Pec Deck 70X20 - 90X20 - 120X20
Tricep Kick Backs 15X15 - 20X15 - 25X15 - 30X15 - 35X10

Flat Bench Elevated by a 4X4 135X10 - 135X12 - 135X15
Pressdowns 40X15 - 50X15 - 60X8 - 70X6

Flat Bench 135X15 - 135X16 - 135X18

Planks

I Drink 24ox of Water with EAA During Workout.

I have been underwhelmed so far, but today the pumps were very good Chest Felt Full, Heavy and Big, Tris were so pumped the last few reps hurt (and that's a good thing). Calories were up the last two days so maybe the extra fuel is what I needed.

Breakfast, Shower off to Work.

Nutrition
My Maintenance Calories are about 2000 per Day

Today; Fat 83G Carbs 214G Protein 163G Total Calories 2238

 

[love2liftkat]

Looking great!!! Glad you finally got you a good pump in! Maybe it’s eating enough food! Haha

 

[brundel]

Looking good brother.

 

[3clipseGT]

Delts looking nice and full!

 

[Rocket3015]

I felt really good after that workout!! Headed to the gym right now I hope I can duplicate it today !!

 

[LeanEngineer]

Definitely looking nice and full in that pic. Hope today's workout was just as good!

 

[Carnivorecon]

Han Swolo Log
Day 8 Chest & Tris
Body Weight 180lbs

3:15am Out of bed, get on AM Forum, Check Emails
3:45am Drink Pre - Workout - (1) Cap Han Swolo
4:05am Down The Step To The Gym

All Supersets

Pec Deck 70X20 - 90X20 - 120X20
Tricep Kick Backs 15X15 - 20X15 - 25X15 - 30X15 - 35X10

Flat Bench Elevated by a 4X4 135X10 - 135X12 - 135X15
Pressdowns 40X15 - 50X15 - 60X8 - 70X6

Flat Bench 135X15 - 135X16 - 135X18

Planks

I Drink 24ox of Water with EAA During Workout.

I have been underwhelmed so far, but today the pumps were very good Chest Felt Full, Heavy and Big, Tris were so pumped the last few reps hurt (and that's a good thing). Calories were up the last two days so maybe the extra fuel is what I needed.

Breakfast, Shower off to Work.

Nutrition
My Maintenance Calories are about 2000 per Day

Today; Fat 83G Carbs 214G Protein 163G Total Calories 2238

View attachment 198420

I can't sub to this... everytime i see your home gym i have a jelly fit haha

 

[Studhorse]

Lookin good brother!

I changed my workout back to a 4 day split. My pump was awesome. Note I workout in the evening and have already consumed 75-80% of my calories.

 

[Rocket3015]

I can't sub to this... everytime i see your home gym i have a jelly fit haha

I try not to post any pictures of the home gym !!

 

[Rocket3015]

You are all too kind !

 

[Studhorse]

I can't sub to this... everytime i see your home gym i have a jelly fit haha

Ya, Rocket has the nicest home gym I have ever seen!

 

[Rocket3015]

Han Swolo Log
Day 9 Back & Bi's
Body Weight 180lbs

3:15am Out of bed, get on AM Forum, Check Emails
3:45am Drink Pre - Workout - (1) Cap Han Swolo
4:05am Down The Step To The Gym

All Supersets

Body Weight Chin Ups 8 - 10 - 12
Spyder Curl 25X20 - 35X18 - 45X15 - 55X8 - 60X6

Dumb Bell Rows 60X10 - 60X12 - 60X15
Incline Curl 15X12 - 15X15 - 20X8
T-Bar Row 70X15 - 80X12

Sit Ups

I Drink 24ox of Water with EAA During Workout.

This mornings Pump was not quite as good as yesterday, but much better than last week. Muscles still felt full at lunch time today.

Breakfast, Shower off to Work.

Nutrition
My Maintenance Calories are about 2000 per Day

Today; Fat 86G Carbs 17G Protein 165G Total Calories 2120

 

[bwdill]

late.......but here! Good looking log (that's what she said?)

 

[Rocket3015]

Welcome @bwdill

 

[Rocket3015]

Han Swolo Log
Day 10 Cardio & Core
Body Weight 180lbs

3:15am Out of bed, get on AM Forum, Check Emails
3:45am Pre - Workout Thermogenic Powder - (1) Cap Han Swolo
4:05am Down The Step To The Gym

Treadmill 36 Minutes -Heart Rate 161BPM

10 Minutes of Core Work

Broom Stick Twist
Side Bents
Lawn Mowers
Side Planks
Oblique Crunch
Hyper Extensions - Lower Back
Foam Roll, Calves, Hamstrings, Back

I Drink 24oz of Water with EAA During Workout.

Breakfast, Shower off to Work.

Nutrition
My Maintenance Calories are about 2000 per Day

Today; Fat 87G Carbs 190G Protein 216G Total Calories 2368

 

[Rocket3015]

Han Swolo Log
Day 13 Shoulders & Calves
Body Weight 180lbs

3:15am Out of bed, get on AM Forum, Check Emails
3:45am Drink Stim Pre-Work Out - 1/4 teaspoon Pink Himalyan Salt - (1) Cap Han Swolo
4:05am Down The Step To The Gym

Today should have been leg day but my knee was so sore I can barely walk. I had to take Advil so I could fall asleep, and they I took two more at midnight, to go back to sleep

Machine Shoulder Press 50X20 - 100X20 - 120X18 - 140X16 - 160X15
Standing Calf Raise 135X15 - 135X15 - 135X15

Seated Calf Raise 50X15 - 50X16 - 50X18
Reverse Pec Deck 50X20 - 60X20 - 70X15 - 75X12 - 80X10

Side Lateral Raises 15X12 - 15X15 - 15X16

Life Fitness Ab Crunch !!

I had a Great Pump going in my Rear Delts, felt kind of strange, that's not an area I am used to a pump in !

I Drink 24ox of Water with EAA During Workout.

Breakfast, Shower off to Work.

Nutrition
My Maintenance Calories are about 2000 per Day

Today; Fat 74G Carbs 153G Protein 149G Total Calories 1850

 

[LeanEngineer]

Dang. Hope the knee pain sides or goes away! Definitely can still kill shoulders though with knee pain

 

[Rocket3015]

Dang. Hope the knee pain sides or goes away! Definitely can still kill shoulders though with knee pain

It was hard to get to sleep again last night but is feeling better now (Noon Friday)

 

[Studhorse]

That sucks brother.

 

[Rocket3015]

It's just part of getting old,

 

[LeanEngineer]

It's just part of getting old,

You've had past knee injuries as well that are the culprit correct?