Swol and Boone's Quest To Get Hyooooge

[hulkish1]

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

 

[Swolbraham]

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

 

[hulkish1]

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

 

[Swolbraham]

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

 

[Swolbraham]

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

 

[hulkish1]

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

 

[Swolbraham]

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*

 

[booneman77]

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

 

[Swolbraham]

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

 

[Swolbraham]

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

 

[Swolbraham]

Breyers no sugar added Sea Salt Caramel... Omg.

 

[puccah8808]

Breyers no sugar added Sea Salt Caramel... Omg. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=105155"/>

Omgg I need that in my life! Sea salt caramel is so delish!

 

[tyga tyga]

Omgg I need that in my life! Sea salt caramel is so delish!

Best flavor by far.

 

[Swolbraham]

It was unreal lol my go to from now on. Gonna put it on top of some waffles Friday!

 

[money0351]

I'll follow along on this one. We're all about the same size-ish

 

[Swolbraham]

Refeed dinner: chicken breast and broccoli stir fry over a bed of steamed white rice, 2 rice cakes, and a flat bread sammich with cheese chicken and shredded lettuce (pressed on a George foreman like a panini)

 

[Swolbraham]

Weight: 144.6

Push Hyper

DB Shoulder Press: 60x10 x10 x11

BB Bench, Pause, Max Velo: 135x8 x8 155x7 x8 95x10 x10

Kneeling SA Shoulder Press (EZ-Bar placed in a corner): Bar+ 45x10 55x10 45x10
w/ DB Lateral Raise: 15x8 x8 x8

Cable Chest Fly: 20x9 15x10 x12 x12
w/ BOSU Ball Push Ups: x12 x10 x10 x8

Reverse Probated Cable Fly (Rear Delt): 5x10 7.5x8 10x6, Drop to 5x12

Triceps V-Bar PD: 57.5x12 65x10 72.5x9, drop to 42.5x12
w/ SA Triceps Cable Kickback: 5x10 x10 x8

Dips: 45x10 90x7 (PR Reps!) 90x6 45x15 (PR Reps!), Drop to BWx25

Seated Triceps OH DB Press: 50x12 70x10 x9

Hanging Knees to Chest: 10x10 x10 x10

Awesome workout! Especially for waking up at 5:30 and getting here at 6:45. Haven't done this in awhile but I was very motivated and in the zone. Really focused on contracting the muscle and i decided im gonna take an ego hit and drop weight on ecercises at this reversw diet and focus on form in order to fix my imbalances. That weighted dip PR was awesome too considering it was my 4th chest exercise. Very proud of myself. Supersize js a great pre btw. First this Blue raz is delish and second the pumps and focus arw superb. Becominf one of my favorites for upper body days.

Now off to my aunts to let her dog out then I head to Philly to meet Myokemist and rep Myokem!

Diet

 

[Swolbraham]

Post workout: Iso-Smooth chocolate waffles and a caramel Greek yogurt spread

 

[TheRealDyl]

Hey Swol I was reading a about your knee/leg injury. I too had a dislocated knee cap & have trouble getting mass on that leg. How do you go about training it & dealing with the atrophied muscle? Just curious because I've been trying everything but I still can't seem to get the shear mass that I need on that leg.

 

[Swolbraham]

Hey Swol I was reading a about your knee/leg injury. I too had a dislocated knee cap & have trouble getting mass on that leg. How do you go about training it & dealing with the atrophied muscle? Just curious because I've been trying everything but I still can't seem to get the shear mass that I need on that leg.

Did you through physical therapy? Its funny you say that because my injured leg from all the therapy is bigger than the other by about .5-.75 of an inch

 

[booneman77]

Busy day today... Just crushed some legs and now it's off to a wedding. Should be a good time. Workout looked like this:
Squat 5x5 + 1 drop set at the end
Sldl 5x5 - tied my pr for pre hamstring injury!
Leg extension 3x8-12ss w/ seated calf raise 3x10-15 (partials and burnouts on last sets)
Ham curl 3x8-12 ss w/ standing calf raise 3x10-15 (partials and burnouts on last sets)
Leg press fst-7 + a few sets extra just to make sure I have an excuse not to dance tonight ha

Felt good overall. Strength has been slowly creeping up but I'm focusing a lot on form so I expect the weights to stay pretty low for a bit while I build up.

No idea what the food is gonna be like so I'm just gonna have a shake before I go and then enjoy it.

Weight this morning was 169.1lb which is kind if a bummer. No drop from last week (I have been adding cals each day) and I'm still only at 1800-2000 cals. My maintenance should be much higher so this is gonna be a fat winter if I can't get that up. 2k just doesn't leave enough room to enjoy football parties and family dinners and not gain a ton of weight. I'm gonna very slowly add more each week and hopefully stay at a pretty constant weight for awhile.

 

[NattyForLife]

Natty's IN!!

 

[Swolbraham]

While in Philly I got to meet Jose Raymond... Who's bigger?

 

[TheRealDyl]

Did you through physical therapy? Its funny you say that because my injured leg from all the therapy is bigger than the other by about .5-.75 of an inch

Yeah I did. But I did a lot if recovery on my own as well. That's crazy though. My injured leg seems to get more striations but when it come to bulk muscle it's behind a little bit. Slowly making progress though. Good to here that someone out there with a similar injury is doing well. I was always scared it was always going to hold me back.

 

[Swolbraham]

no proper rehab shouldn't hold you back at all bud!!

i'll admit that is weird, but now i'm dealing with proportion issues for my arm after Tommy John, so who knows. Just gotta tackle it and not let it hold you back!

 

[Swolbraham]

new scale came in today too, so tomorrow i'll be going with that weight going forward for my reverse / bulk

 

[booneman77]

This wedding blows and there's nothing to eat. Total bs. Leg day and I've only managed 500cals. Gonna eat my face off when I get home

 

[Swolbraham]

This wedding blows and there's nothing to eat. Total bs. Leg day and I've only managed 500cals. Gonna eat my face off when I get home

lmao words i've never heard with wedding food

i'm terrified to weigh myself tomorrow... apparently the scale i have today is heavier.. oh god.

 

[booneman77]

lmao words i've never heard with wedding food i'm terrified to weigh myself tomorrow... apparently the scale i have today is heavier.. oh god.

Ya we didn't get a choice for dinner so I assumed a buffet... Nope. 1 carrot, 5 snap peas, 2oz of steak, 2oz of fish, and a few potato slices. Garbage.

Haha you're gonna be small

 

[Swolbraham]

Ya we didn't get a choice for dinner so I assumed a buffet... Nope. 1 carrot, 5 snap peas, 2oz of steak, 2oz of fish, and a few potato slices. Garbage.

Haha you're gonna be small

WHAAAAAAT that's awful lol

and i know... i'm praying for not under 140. but i mean it would make the strength that much more impressive but still... god please

 

[Driven2lift]

Brutal wedding eats!

I'm used to Italian weddings from my wife's huge family now lol

And good luck with the weigh in Swol, sometimes i wonder how accurate my scale really is

 

[Swolbraham]

well...not what i wanted to see. in fact i'm really upset but what I saw, but alas it's more motivation. and i'll take it in two ways

Weight: 135 lbs... flat.

Assuming my old scale was +8 lbs (Which idk, but this is a pretty expensive scale and I calibrated it, so I guess it's right) that would mean I pulled 425x1 at 138 lbs. Which I'm pretty freaking proud of. So I'll take the strength gains even at a lower size, but man I got a long way to go of pure hypertrophy. I got the strength base, now we just need to add the mass.

I'm also sure Synthroid beginning to kick in now doesn't help either, but it's all good. Tomorrow starts the reverse diet!

 

[Driven2lift]

Huge difference Swol wow.

That does say a lot for your strength/weight ratio though so definitely some pride to be felt in that.

Reverse dieting should be fun, with PR's along the way

 

[Swolbraham]

Huge difference Swol wow.

That does say a lot for your strength/weight ratio though so definitely some pride to be felt in that.

Reverse dieting should be fun, with PR's along the way

Interested to see tomorrows.. Esp cause I was on feet all day yesterday

 

[Swolbraham]

Feel even smaller now though I'm at my leanest so to be expected

 

[booneman77]

Feel even smaller now though I'm at my leanest so to be expected

I always feel like this when I'm really lean. It's such a delicate balance between ripped and small until you're like pro status. You're weights are insane for your size tho so you should have zero problem packing on size. I'm the opposite in that I've never been very strong so when I'm small too it's a total ego crusher.

 

[Swolbraham]

I always feel like this when I'm really lean. It's such a delicate balance between ripped and small until you're like pro status. You're weights are insane for your size tho so you should have zero problem packing on size. I'm the opposite in that I've never been very strong so when I'm small too it's a total ego crusher.

we'll see after this log bro, we're both gonna get yolked!

 

[NattyForLife]

Test your scale with a weight plate

 

[Swolbraham]

Weight: 135

Pull Hyper ( ">" denotes drop set)

SA DB Row: 75x8 90x6 100x6, slow tempo: 70x8 60x10 x10

Wide Grip Lat PD: 120x10 140x8 160x6 140x7 > 100x8; 140x7 > 100x7; 130x9 > 100x8

Iso Hammer Row: 90x8 80x10 70x12
^ Slow Tempo: 70x8 x8

EZ Bar Preacher Curl: 50x8 40x10 x10

Slow Tempo Incline EZ Bar Row: 30x12 40x12 x12

Reverse Incline Lat PD: 100x10 x10 x10

Reverse Cable Fly: 10x8 7.5x12 x12 x12

BW Pull Ups: x10 x9 x9
w/ Face Pulls: 35x12 x12 x12

Eccentric Neutral Chins: BWx7 x5 x5
w/ DB Shrugs: 50x12 60x10 45x20

BOSU Ball Roman Chairs, Knees to chest: x15 x12 x12

Walk 10 mins

Considering I felt very unmotivated and didn't wanna workout this was one of my best workouts. Great hyper day. Great mind muscle connection. Great pump. Great energy and vibe. Didn't get to do bis so tomorrow I might do a short arm workout if I wake up refreshed. Overall workout 9/10... And I took some vids which is always fun

Diet

Training Vids

Two of my favorite back exercises, eccentric neutral grip chins and reverse incline lat pulldown. I love the reverse incline because it forces you to not use your legs or the padding to pull the weight down. Get's a good stretch of the lats as well.

[video=youtube;ds7lc-o9L1s]https://www.youtube.com/watch?v=ds7lc-o9L1s&index=1&list=UUrL2DPbhzCnhiUdzqyVMqDw[/video]

[video=youtube;_Cc-W5uo40U]https://www.youtube.com/watch?v=_Cc-W5uo40U&index=2&list=UUrL2DPbhzCnhiUdzqyVMqDw[/video]

 

[Swolbraham]

So we got a two-tiered chocolate cake, and the inside is layered with PB2 and the top a greek yogurt/jelly spread!

Total Macros:

530 kcals
6F
72C
10Fiber
53P

 

[booneman77]

So we got a two-tiered chocolate cake, and the inside is layered with PB2 and the top a greek yogurt/jelly spread! Total Macros: 530 kcals 6F 72C 10Fiber 53P

Damn that looks good. You guys come up with some of the best ideas for sauces/toppings and such.

 

[Swolbraham]

Does anyone in here have an Xbox One and Xbox Live?

Kid's trying to dominate fools in Madden, Fifa, Destiny or Halo

 

[Swolbraham]

Figured I'd post this for y'all, it's my plan supplement after my reverse diet is over:

Weeks 1-8: XGels
Weeks 1-8: Magnitropin (Can't wait to start his bad boy!)

Weeks 9-16: Alphadex
Weeks 9-16 EP1C
Weeks 9-16: AnaBeta Elite

Weeks 17-24: Magnitopin
Weeks 17-24: EP1C

Weeks 1-24: King
Weeks 1-24: Clear Muscle, though only 2 caps pre, and 2 caps post
Weeks 1-24: AmentoMax

 

[reps4jesus]

So we got a two-tiered chocolate cake, and the inside is layered with PB2 and the top a greek yogurt/jelly spread!

Total Macros:

530 kcals
6F
72C
10Fiber
53P

Give me this Recipe bro!!

 

[Swolbraham]

Give me this Recipe bro!!

Its in the cooking with whey section brother!

 

[booneman77]

So I'm thinking about changing up my workout routine when I full on start my bulk. I've been using self-designed routines for about the last 2 years with pretty good success, but I seem to rely on the same things over and over so it's become a bit stagnant. I'd like to hear some thoughts from you guys on current and potential future routines
My current routine (L/P/P, 3 on 1 off):
Legs:
Squat (5x5)
SLDL (5x5)
Leg Extension (3x8-12) SS w/ Seated Calf Raise (3x10-15)
Lying Hamstring Curl (3x8-12) SS w/ Standing Calf Raise (3x10-15)
Leg Press (FST-7)

Push:
Standing OHP (5x5)
Seated lateral raise (3x8-12)
BB Bench (5x5)
Incline Smith Bench (3x8-12)
Incline Skull Crushers (5x5)
Rope Pushdowns (3x8-12)
Circuit (3rounds x 10ea): DB Incline Fly, DB Incline Tate Press, DB Shoulder Press, Partial lateral raises

Pull:
Deadlift or Rack Pull (5x5)
Incline Supported DB Row (3x8-12)
Wide Pullup (5x5)
Wide Pulldown (3x8-12)
BB Bent Over Row (5x5)
Seated Close-Neutral Cable Row (3x8-12)
Rear Delt Fly (3x8-12) + Run the rack AMRAP (25lb,20,15,12,10,8,5)

Future - Considering doing 5/3/1 and PHAT as I've heard good things about both. I'm looking for pure hypertrophy as I really couldn't care less about strength so I'm really open to anything. What are you guys' suggestions/experiences? Also, I'd be willing to be someone's guinea pig if they want to work with me and design something (This goes for diet as well!)

 

[Swolbraham]

I'd go PHAT. My coach gave me a higher frequency phat routine and he's had good success.

So I guess try PHAT first? Higher frequency = more food too

 

[booneman77]

I'd go PHAT. My coach gave me a higher frequency phat routine and he's had good success.

So I guess try PHAT first? Higher frequency = more food too

I was thinking PHAT also as I like being in the gym as much as possible. So you're running a modified PHAT now?

 

[Swolbraham]

Yup I got it posted above. I personally think some strength work is important for hypertrophy. So I got it split in 3 way splits. First half is strength and second half is hypertrophy. Never training to failure so my CNS can recover and I can train 6x/week. Day 7 completely off with recovery work like foam rolling.

Could follow my routine with me and see how it goes? I think I posted it above

 

[booneman77]

Yup I got it posted above. I personally think some strength work is important for hypertrophy. So I got it split in 3 way splits. First half is strength and second half is hypertrophy. Never training to failure so my CNS can recover and I can train 6x/week. Day 7 completely off with recovery work like foam rolling.

Could follow my routine with me and see how it goes? I think I posted it above

I'll have to dig a bit... looks like its spread through a few posts. Unless you have the full thing somewhere and wanna PM/email it or just post the whole thing. That'd make this even more competitive ha... I'm always down for that. We take out as many variables as possible and the only differences in gainz will be decided by a few supps and general MAN ha.