Swol and Boone's Quest To Get Hyooooge

[Swolbraham]

Gonna change my routine a bit, gonna just switch power/hyper days for pull. 3 power days is rough on the CNS so I wanna see if making it a hyper day today how it'll effect me come leg hyper tomorrow and pull power at the end of the split

 

[Swolbraham]

Weight: 135.6

Pull Hyper

SA DB Row: 60x8 70x8 80x8 90x7 80x9
w/ DB Shrugs: 40x10 x10 x10

Iso-Lateral Row, Eccentric: 70x12 x12 80x10 x10 70x14 > 45x15

Meadow's Rows: 25x10 35x10 50x8 (PR for reps) x8 > 25x13

DB Biceps Curl Drop Sets: 3 sets of 10 > 12 > 15> 20 rep wise

Lat PD: 120x8 100x12 x
w/ Rope Lat PD: 30x10 25x12

Cable Biceps Curl: 15x20 20x12 25x10 > 15x9

Bent Over Rear Delt Fly: 7.5x10 x10 x10

Diet

 

[booneman77]

Dude I'm in love with meadows rows now. Might be my fav new exercise I've picked up in yeara

 

[Swolbraham]

My last are shot this morning from them lol

 

[booneman77]

First meal in the books and it was pretty standard, got a nice big side salad from sbarro with some grilled chicken on it. So far so good

Looks like were gonna get in pretty early today so I may try to squeeze a workout in today and then decide to wither take off tomorrow or even Sunday depending on schedule.

Always nice to have some flexibility

 

[booneman77]

So this is what rich people pay $12 a day for... Wow. Workout was good but damn if I ever actually pay that much for this. Managed to play dumb and confused and get the whole weekend free ha

Dem soap gainzzz haha

 

[Swolbraham]

jesus that gym is incredible!

 

[booneman77]

Dinner tonight was a 16oz ny strip with risotto and rapini. Cooked super rare. Ah. Maz. Ing. Lost about 4oz to just fat but still an awesome meal

 

[Swolbraham]

Damn good workout today.

Weight: 135.8

Push Hyper

Rear Delt Hinge Swings: 30x30 25x30

5x8-10 DB Shoulder Press: 55x8 x8 x8 50x8 x9

4x6-8 DB Arnold Press: 40x7 x7 45x6 x6

Machine Fly: 80x10 x10 x10

4x15-20 Slight Smith Decline (Continuous tension): 95x20 115x18 125x16 x15 > 95x13 > 65x18

Slight Incline DB Press: 50x8 60x8 70x6
w/ Flat DB Fly's: 20x10 x8 x8

Heavy Lat DB Raise: 20x6 x7 x6
w/ Bent Over DB Rear Delt Raise: 10x12 10x20 x20

Triceps OH Rope Extension: 30x9 25x10 x10
w/ BOSU Ball Push Ups: x12 x10 x10

SA Triceps Cable Negatives w/ Partials: :
20x10 25x8 x8

Diet

 

[Driven2lift]

What are your thoughts on the Combat Crunch bars Swol?

 

[Swolbraham]

What are your thoughts on the Combat Crunch bars Swol?

Actually pretty good. I had half of it and mixed the other half in oatmeal. The CCCD was delicious. Trying peanut butter cup tomorrow. I hate supporting MusclePharm though lol

 

[Driven2lift]

Actually pretty good. I had half of it and mixed the other half in oatmeal. The CCCD was delicious. Trying peanut butter cup tomorrow. I hate supporting MusclePharm though lol

Lol exactly why I passed up on the bb deal.

Im sure I will end up trying it.

 

[booneman77]

Managed to not drink last night but had awesome food. Mahi mahi and filet for dinner. I got two plates since there was an extra at our table so I got $800 of food ha. Good times.

Made it up to get in an early leg day today and destroyed the wimpy ass stack of leg presses for a ton of reps. Disappointing but I'll be sore for sure anyways.

 

[Swolbraham]

Awesome lift again. Picking my fats up has definitely helped, I'm sweating again while I work out which hasn't happened in months

Weight: 137

Pull Hyper

Bent Over Rear Delt Fly Drop-Sets:
30 > 20 > 10 for 2 sets

4x5 Dead Stop DB Rows: 105x5 110 (PR) x5 x5 115x5 > 50x12

5x8-10 Dead Stop Smith Rows: 115x10 135x9 145x8 x8 x8 > 95x20

Weighted Chins: 25x6 x9 x10

4x10 Machine MTS Row (UH Grip 3s Eccentric): 50x10 x10 x10 30x15

4x25 DB Shrugs: 35x25 x25 40x25 35x25
w/ Face Pulls: 35x10 x9 x10 x10

T-Bar Row: 45x12 x12 x12

-Core Work-

Hanging Oblique Crunches: 20x10 > BWx10 for 3 sets

Diet

Just gonna post my macros for the week, I hit them, don't y'all worry lol

For the next week it's a slight increase in fats and carbs:

2,450 Cals
70F
285C
170P

Weekly Cardio at 70 mins

 

[Swolbraham]

HOW ABOUT MY MIAMI DOLPHINS BABY!!!!!!!!!!

 

[booneman77]

HOW ABOUT MY MIAMI DOLPHINS BABY!!!!!!!!!!

Haha the patriots laying an egggg. Today was upset city. Bills, fins, falcons all with big wins

 

[Swolbraham]

as much as it pains me to say this, the combat bars are pretty damn good. too expensive though at $30 a box, but for 2 boxes at $30 i'm ok with that.

rest day today. massage, working, and relaxation today is scheduled

 

[booneman77]

Rest day (finally) for me today as well. Overall i still feel pretty good but I don't wanna run myself into the ground too early. Calories will be bumped up to 2200 this week as weight seems to be holding steady around 171-173lb.

With the calorie bump I'm gonna change my macros a bit as well:
P-193g
C-248g
F-49g
Pretty excited to add in some more carbs loving all my cereal pwo ha.

Going out to dinner with the gf tonight to this amazing rib joint in WV called Dee Jay's so I'm eating a bit lighter thorughout the day and gonna keep carbs really low. Should make for some epic food porn.

 

[booneman77]

Got too excited and ate the ribs before I took a pic ha. Full rack and sweet potato fries with cinnamon sugar butter and a few bacon cheese potato skins. What a meal.

 

[Swolbraham]

Cardio will never be boring again

 

[booneman77]

Cardio will never be boring again

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IMO Pokemon is still the greatest game ever created. I've never even played anyhting but the original red/blue/yellow but it's one of the few games that every time I find my gameboy I play it all the way through all over again. So simple but so fun. They need to make an insane updaetd version for the new systems that has some kind of crazy fighting system where you control them or something. I would buy a new system in a hearbeat.

 

[Swolbraham]

IMO Pokemon is still the greatest game ever created. I've never even played anyhting but the original red/blue/yellow but it's one of the few games that every time I find my gameboy I play it all the way through all over again. So simple but so fun. They need to make an insane updaetd version for the new systems that has some kind of crazy fighting system where you control them or something. I would buy a new system in a hearbeat.

so true lollove it love it

 

[booneman77]

I used to love trying to play "draw something" on my phone at 4:30am doing my morning cardio a few years back the first time I was cutting. It was a real challenge to draw while walking ha. That and all my friends would be like "what the hell were you doing up playing on your phone at 4:30am?!"

LISS cardio=game/sportscenter time

 

[Swolbraham]

Weight: 137

Officially the end of the reverse. Extremely successful reverse diet. My maintenance calories before my cut were 2,450 at 147-149 lbs. For around 136-137 my maintenance seems to be 2,350-2,450. Aka food for days!

Body feels good after my massage, though contemplating playing with days in terms of power / hyper order to see what works best. Also contemplating moving legs to the end of the week instead of the beginning. I'm also generally feeling a lot better, and I definitely think it was a low fat diet for awhile. But now I know my threshold, getting latest blood results back any day now. Weird though ... Myokemist was right. Also did a lot for reading on Zourdos' DUP training. Really interesting stuff.

Lower Power

6x4 Squats: 245x4 255x4 x4 x4 x4 x4 185x13 (PR Reps) AMRAP (25 was goal) of 135x30 (PR Reps)

^ felt very good today. Good mobility and flexibility. Getting out of the hole much better too

4x8 Max Velo Sumo Deads: 225x8 x8 x8 x8
3x10 DB Bulgarian SL Squats: 25x10 x10 x10
> BW Bulgarian SL Squats: x10 x10 x10

3x12 Deficit Stiff Leg Deads 3s Eccentric: 135x8 for 3 sets

Leg Ext: 50x15 x15 40x15

Skipped core, workout took longer than expected. So I'll do it tomorrow after hyper push. All in all a good workout. Squats finally improving. 10 days till I'll be in Vegas too, so pumped

Post Workout

 

[booneman77]

Weight: 137 Officially the end of the reverse. Extremely successful reverse diet. My maintenance calories before my cut were 2,450 at 147-149 lbs. For around 136-137 my maintenance seems to be 2,350-2,450. Aka food for days! Body feels good after my massage, though contemplating playing with days in terms of power / hyper order to see what works best. Also contemplating moving legs to the end of the week instead of the beginning. I'm also generally feeling a lot better, and I definitely think it was a low fat diet for awhile. But now I know my threshold, getting latest blood results back any day now. Weird though ... Myokemist was right. Also did a lot for reading on Zourdos' DUP training. Really interesting stuff. Lower Power 6x4 Squats: 245x4 255x4 x4 x4 x4 x4 185x13 (PR Reps) AMRAP (25 was goal) of 135x30 (PR Reps) ^ felt very good today. Good mobility and flexibility. Getting out of the hole much better too 4x8 Max Velo Sumo Deads: 225x8 x8 x8 x8 3x10 DB Bulgarian SL Squats: 25x10 x10 x10 > BW Bulgarian SL Squats: x10 x10 x10 3x12 Deficit Stiff Leg Deads 3s Eccentric: 135x8 for 3 sets Leg Ext: 50x15 x15 40x15 Skipped core, workout took longer than expected. So I'll do it tomorrow after hyper push. All in all a good workout. Squats finally improving. 10 days till I'll be in Vegas too, so pumped Post Workout

Awesome to hear you're feeling better all around. I'm in the same boat since getting carbs and cals back up. No more cold, tired, stim dependent ha.

Hopefully your bloods come back better too and you'll be back on track all around. Gainz for days coming for us in here moving forward.

Side note I'm loving the workout style now that I'm into it. Lower volume daily but more days in the gym and def better recovery.

 

[Swolbraham]

Awesome to hear you're feeling better all around. I'm in the same boat since getting carbs and cals back up. No more cold, tired, stim dependent ha.

Hopefully your bloods come back better too and you'll be back on track all around. Gainz for days coming for us in here moving forward.

Side note I'm loving the workout style now that I'm into it. Lower volume daily but more days in the gym and def better recovery.

yeah i'm loving it too. i'm gonnna flip it up though and do power/hyper alternating days instead of 3 of each in a row. s

should be hearing from the doc anyday now, thanks broheim

 

[booneman77]

yeah i'm loving it too. i'm gonnna flip it up though and do power/hyper alternating days instead of 3 of each in a row. s should be hearing from the doc anyday now, thanks broheim

I was considering doing the same. Prob would change it to:
M-legs hyper
T- push power
W- pull hyper
R- off
F- legs power
S- push hyper
U- pull power

This way I can keep the heavy workouts on the weekend when I'll have the most options for food and rest.

 

[booneman77]

Push hyper today and I was def feeling the endurance impact of the magnitropin. I had to make a conscious effort to take longer rests as I was never winded but muscle fatigue was still there.

I was able to add reps to all of the following accessory lifts from last week (measured by last set amrap numbers):
Tricep dips +1 rep
Sit bb OHP +2 reps at full weight, +1 rep on drop set
Decl db press +1 rep
Tri db OHP +2 reps at full weight, +2 reps on drop set
Cable cross finisher I added reps on all 4 drop sets (+3>+4>+1>+6)

Strength lifts felt good with additional weight as well. Was able to add 5lb to db shoulder press and incl db chest press and only drop 1 rep for all sets.

Overall a great workout and I'm feeling really motivated and into it now.

Pwo meal was the usual pork, shake, cereal, veggies, cream of wheat

Pre bed meal will be cottage cheese, protein smoothie, pb, and some veggies

 

[Myokemist]

Weight: 137

Officially the end of the reverse. Extremely successful reverse diet. My maintenance calories before my cut were 2,450 at 147-149 lbs. For around 136-137 my maintenance seems to be 2,350-2,450. Aka food for days!

Body feels good after my massage, though contemplating playing with days in terms of power / hyper order to see what works best. Also contemplating moving legs to the end of the week instead of the beginning. I'm also generally feeling a lot better, and I definitely think it was a low fat diet for awhile. But now I know my threshold, getting latest blood results back any day now. Weird though ... @Myokemist was right. Also did a lot for reading on Zourdos' DUP training. Really interesting stuff.

Lower Power

6x4 Squats: 245x4 255x4 x4 x4 x4 x4 185x13 (PR Reps) AMRAP (25 was goal) of 135x30 (PR Reps)

^ felt very good today. Good mobility and flexibility. Getting out of the hole much better too

4x8 Max Velo Sumo Deads: 225x8 x8 x8 x8
3x10 DB Bulgarian SL Squats: 25x10 x10 x10
> BW Bulgarian SL Squats: x10 x10 x10

3x12 Deficit Stiff Leg Deads 3s Eccentric: 135x8 for 3 sets

Leg Ext: 50x15 x15 40x15

Skipped core, workout took longer than expected. So I'll do it tomorrow after hyper push. All in all a good workout. Squats finally improving. 10 days till I'll be in Vegas too, so pumped

Post Workout

Not sure if compliment or insult...lol

 

[Swolbraham]

Not sure if compliment or insult...lol

lol compliment. implying you're a smart fella

 

[Swolbraham]

Weight: 137

Got part of my bloodwork back, and everything seems to be normal. Strongly makes me believe that it was just the low fat diet. Waiting to hear on Test, but e2 was low normal (Alphadex works lol), prolactin, LH/FSH, cortisol all normal. thyroid getting better but still a bit low.

Hyper Push:

4x8 3s Eccentric Chest Fly's: 80x8 100x8 110x8 x8
w/ Dips BW: x10 x10 x10 x10

5x10-12: Chest DB Press: 55x10 x10 60x10 x10 65x11 (10R PR) > AMRAP of 45x14

4x8 Standing DB Shoulder Press: 40x8 x8 35x8 x8

3x8-10 Banded Hammer Press: 55x8 65x7 65x7 45x11 > No bands45x6

3x8 DB Arnold Press: 45x8 40x8 x8
w/ Seated Lateral DB Raise: 15x7 7.5x15 x15

4x8 Triceps OH DB Press: 60x10 70x8 x8 x8

3x25 Triceps Rope Ext: 15x25 12.5x25 x25
w/ Resistance Band PD: x5 x6 x6

^ lol watching me try to do the resistance band pushdowns was funny. Too pumped and couldn't extend all the way lol

- Core Work -

Hanging Knees to chest: 7.5x10 x10 x10
Weighted Cable Crunch: 72.5x10 x10 x10
Resistance Band Crunch: x20 x20 x20
45s plank x3

Lat Pulldown Stomach Vacuum Stretch thing: 3 sets of 3, about 20-30s hold each one

[video=youtube;XxY531iak4g]https://www.youtube.com/watch?v=XxY531iak4g[/video]

 

[booneman77]

Off day today. Felt like I was looking a little tighter this morn so I snapped some pics to mash with my starting ones and I'll upload them in a bit. So far I'm actually DOWN about 1.5lb even though I've been adding 100kcals each week which is good and means my metabolism is recovering nicely. May try to bump up 200 kcals next week and see how that goes. Workouts are going really well and progression seems to be coming along nicely.

 

[booneman77]

It's my favorite time of year... Pumpkin everything

 

[Swolbraham]

haha my coach just got these, wish i liked pumpkin

 

[Swolbraham]

Yesterday's Lift

Weight: 137.6

Power Pull

Rear Delt Destroyer Set x2

6x4 NG T-Bar Row: 90x5 100x4 110x4 x4 100x4 x4

2x25 OH T-Bar Row: 45x25 35x25

4x8 Lat PD, CG: 140x8 x8 160x8 (PR for reps) x8 > 100x5 > 85x8

3x6 Rack Pulls: 225x6 245x6 x6

4x8 DB Shrug: 50x8 60x8 70x8 x8
w/ SA Smith Row: 65x10 x8 55x9

3x15 Seated Cable Row: 100x15 85x15 x15
w/ Rear Delt Cable Fly: 7.5x8 5x10 x10

3x8 BB Biceps Curl: 60x8 x8 x8
w/ DB Preacher Curl (with Fat Grip): 25x5 20x6 x6

Damn good lift. 75 mins in and out. Focus was on point and was feeling real good. Got hyper legs tomorrow. Squats on squats

 

[kissdadookie]

haha my coach just got these, wish i liked pumpkin

Came in to basically say that, minus the coach.

 

[tyga tyga]

Came in to basically say that, minus the coach.

So "haha my just got these"
swol I'm guessing whey protein is your coach? Pm coming your way

 

[Swolbraham]

haha i think im gonna try smores next. heard great things

 

[booneman77]

haha i think im gonna try smores next. heard great things

S'mores are def solid. My favs go:
Bday cake
Pumpkin pie
S'mores
Cookie dough
Hot fudge sundae

I feel like I'm forgetting something tho ha. Keeping my eyes peeled for gingerbread this year too.

 

[kbayne]

No love for red velvet cake?

 

[tyga tyga]

Red velvet
Choco pb
S'mores
Brown sugar

Are my Go to's

 

[Swolbraham]

cookie dough was unreal.

really disappointed with cinnamon brown sugar tbh. i'll go smores next, or bday cake.

 

[booneman77]

No love for red velvet cake?

see i knew i was missing one.

 

[booneman77]

forgot to add - sugar cookie and confetti cake (both are very similar to bday cake)

has anyone tried the oatmeal ones? Always been interested in them as I love oats ha.

My list to try:
bday edition chocolate vanilla creme
bday edition milk chocolate graham
gingerbread

My "I'd kill to try these" that no longer exist:
Vanilla milkshake
PB&J
Strawberry cheese danish
Rainbow cookie sandwich
Chocolate banana split
Vanilla I-scream cone
Cinnamon roll

-Edit: Yes, I spent my lunch break researching pop tart flavors...

 

[Swolbraham]

forgot to add - sugar cookie and confetti cake (both are very similar to bday cake)

has anyone tried the oatmeal ones? Always been interested in them as I love oats ha.

My list to try:
bday edition chocolate vanilla creme
bday edition milk chocolate graham
gingerbread

My "I'd kill to try these" that no longer exist:
Vanilla milkshake
PB&J
Strawberry cheese danish
Rainbow cookie sandwich
Chocolate banana split
Vanilla I-scream cone
Cinnamon roll

-Edit: Yes, I spent my lunch break researching pop tart flavors...

pb&j hnnnng

 

[kissdadookie]

The s'mores flavoured pop tarts are still my jam.

 

[tyga tyga]

Chocolate vanilla creme are good. Put a scoop of icecream in the middle of two and you got a good lil sammich.

 

[Swolbraham]

Weight: 137.8

Hyper Legs

3x15 Ham Curls: 60x15 70x15 x15

4x10 Squats: 185x10 205x10 215x10 x10 (PR for 10R) 185x15 135x10 (deep for the stretch)

4x8 RB Leg Press: 400x8 450x8 x8 x8
w/ Hack Sq Calf Extension: 135x20 x20 x20 x20

4x8 Isometric Hold Leg Ext: 100x8 120x8 140x8 140x8
w/ Drop-Set Partials

3x8 Isometric Hold Ham Curls: 100x8 110x8 x8
w/ Drop-Set Partials

2x15 Smith TUT Squats: 95x15 x15

Weak Point Training - Rear Delt

3x6-8 Bent Over Rear Delt Fly: 20x8 25x8 30x7
w/ 12-15R Drop-Set: 7.5x15 12.5x13 15x15

Spoke to my coach yesterday and just discussed training going forward. We're gonna try to increase frequency just a tad more on weak points, which for me IMO are traps, biceps, and rear delts. So I'll be sprinkiling in one exercise here and there at the end if certain days, if I'm not tired or sore. Also beginning to find the groove in terms of volume / optimal recovery. Trying to limit myself to 90 mins max, but wanna be out in 75 mins. Basically treating myself like one of my clients, making a workout before hand and following it. I have a habit of just doing more, but more isn't always better lol

 

[booneman77]

Weight: 137.8 Hyper Legs 3x15 Ham Curls: 60x15 70x15 x15 4x10 Squats: 185x10 205x10 215x10 x10 (PR for 10R) 185x15 135x10 (deep for the stretch) 4x8 RB Leg Press: 400x8 450x8 x8 x8 w/ Hack Sq Calf Extension: 135x20 x20 x20 x20 4x8 Isometric Hold Leg Ext: 100x8 120x8 140x8 140x8 w/ Drop-Set Partials 3x8 Isometric Hold Ham Curls: 100x8 110x8 x8 w/ Drop-Set Partials 2x15 Smith TUT Squats: 95x15 x15 Weak Point Training - Rear Delt 3x6-8 Bent Over Rear Delt Fly: 20x8 25x8 30x7 w/ 12-15R Drop-Set: 7.5x15 12.5x13 15x15 Spoke to my coach yesterday and just discussed training going forward. We're gonna try to increase frequency just a tad more on weak points, which for me IMO are traps, biceps, and rear delts. So I'll be sprinkiling in one exercise here and there at the end if certain days, if I'm not tired or sore. Also beginning to find the groove in terms of volume / optimal recovery. Trying to limit myself to 90 mins max, but wanna be out in 75 mins. Basically treating myself like one of my clients, making a workout before hand and following it. I have a habit of just doing more, but more isn't always better lol

I have the same problem ha. Once I get rolling I just don't wanna stop until I physically can't go any more. Since starting this I've done pretty good at sticking to the plan and I'm def noticing it in my recovery

 

[booneman77]

Had an awesome nights sleep and then hit the gym for some push power. Last few days my focus in the gym has been a bit off I think cuz of the pre I had been taking (stimul8) so I switched it up today and felt much better. I like the stim but I think I've been overdoing it since my break and it's too much right now. Pwo meal: Corfetti and sprinkle donut cereal French toast, pumpkin pie french toast, egg white omelette, a bowl of sprinkle donut and honey squares with corefetti shake for milk

Sprinkle donut cereal is AWESOME. Especially with corfetti milk