Swol and Boone's Quest To Get Hyooooge

[Swolbraham]

Meadows rows look solid. Seems you are getting good ROM but maybe use 25lb plates for even better ROM. I also like to grab the bar furthest away from the plate (more towards your leg).

ahh okay. wasn't sure on hand placement to be honest. thanks for the tip and i'll switch to 25 lbers. did a drop-set with them at the end and it felt more natural

 

[kissdadookie]

Makes me want to consider swapping out my DB rows for the Meadows rows... but 120 lbs dumbbells look so manly

 

[kbayne]

ahh okay. wasn't sure on hand placement to be honest. thanks for the tip and i'll switch to 25 lbers. did a drop-set with them at the end and it felt more natural

Love doing drop sets on Meadows rows.

Makes me want to consider swapping out my DB rows for the Meadows rows... but 120 lbs dumbbells look so manly

I wouldn't swap them out permanently but rotate them for sure.

 

[breezy11]

Meadows rows are looking good, Swole. In addition to what kbayne mentioned (25lb plates and grip), I'd recommend resting your non-rowing forearm on your quad instead using your hand for support. It's not a big deal, but will let you get a little lower. Everyone seems to have a slightly different approach, so stick with what feels most effective. Also, really focus on driving the weight up with your elbow and flexing your lats hard. Literally think about and try to drive blood into them with each rep.

 

[Swolbraham]

Meadows rows are looking good, Swole. In addition to what kbayne mentioned (25lb plates and grip), I'd recommend resting your non-rowing forearm on your quad instead using your hand for support. It's not a big deal, but will let you get a little lower. Everyone seems to have a slightly different approach, so stick with what feels most effective. Also, really focus on driving the weight up with your elbow and flexing your lats hard. Literally think about and try to drive blood into them with each rep.

ok will do, thanks!!

 

[booneman77]

What a workout, felt like i could go on forever! Weight: 136 Smith BB Row: 135x8 155x6 x6 135x8 x8 95x16 x20 RPE-7 ^ not power. Getting acclimated to the exercise. T-Bar Row, Neutral Grip: 185x8 225x5 235x4 x4 225x6 185x112 > 135x15 x16 RPE-9 CG Lat Pulldown: 140x8 160x6 180x4 x3 160x7 Drop-Set: 140x7 120x5 100x6 85x8 RPE-9 DB Shrug Drop Sets: 60x10 > 50x10 > 40x8 70x9 > 60x7 > 50x8 50x10 > 40x10 > 30x11 DB Curl: 30x8 35x5 27.5x9 25x12 RPE-8 Meadows OH High Rows: 90x10 x10 x10 95x10 > 70x10 YouTube Link: https://www.youtube.com/watch?v=LCEqFgQHZQI&list=UUrL2DPbhzCnhiUdzqyVMqDw Shrugs on Chest Hammer Strength: 90x10 115x10 90x10 > 45x10? Idk lost count lol YouTube Link: https://www.youtube.com/watch?v=HSSl-3FqKgE&list=UUrL2DPbhzCnhiUdzqyVMqDw Iso High Row (1 Arm Hold): 45x10 x10 x10 YouTube Link: https://www.youtube.com/watch?v=DBPYIDKZilQ&list=UUrL2DPbhzCnhiUdzqyVMqDw Rear Delt Incline Destroyer Sets: 20x15 12.5x20 20x15 12.5x20 20x15 12.5x18 10x25 ^ @<u><a href="http://anabolicminds.com/forum/member.php?u=141768" target="_blank">breezy11</a></u> you're out of your mind. My delts are dead! And @<u><a href="http://anabolicminds.com/forum/member.php?u=141768" target="_blank">breezy11</a></u> can you give me a check on my form for the Meadow's Rows? Diet Stupid Pump After Warm Ups.. lol

You gotta up the weight and reps on those destroyers! They're not meant to be good full reps just partial swings. Trust me it sounds easier but it's unreal. Swinging 35lb even 2in at reps 40-60 will have you on suicide watch.

 

[Swolbraham]

You gotta up the weight and reps on those destroyers! They're not meant to be good full reps just partial swings. Trust me it sounds easier but it's unreal. Swinging 35lb even 2in at reps 40-60 will have you on suicide watch.

Lol next time. Trying to get a feel for em. I can only imagine the true pain

 

[booneman77]

Lol next time. Trying to get a feel for em. I can only imagine the true pain

The pump will blow your mind. Its amazing how much having pumped up rear delts totally changes the look of your shoulders. One thing I wish I had realized years ago in my training is how important rear delts are to the overall look. I never even considered them important back in college.

 

[Swolbraham]

Really cool video I listened to while doing cardio, motivating and really remind you to enjoy the road and the process

[video=youtube;-3bBk6oneqc]https://www.youtube.com/watch?v=-3bBk6oneqc&list=UUqMBA83S0TnfTlTeE5j1mgQ[/video]

 

[Swolbraham]

and The Solution... this s'mores in proats... oh my lanta should be illegal

 

[booneman77]

Half day of work today... Gonna go crush a pull workout and then get my maid on and clean up the house for tomorrows beer olympics. I have some buddies coming in from philly and tomorrow is supposed to be my off day but I might try to get in a little morning workout before the festivities just to get some level of nutrient partitioning for the food and beer ha. Prob gonna throw in a few doses of defuse and metabolic powder throughout the day as well just to round things out.

 

[Swolbraham]

Haha defuse for the win. I haven't had a drink since September. Been so long

 

[Swolbraham]

Pop tarts pre 8x8 squats today!

 

[Swolbraham]

squats time... 1.5 scoops nitramine + 1 cinna brown sugar poptart = gainz city

good luck team, if i can walk or drive my car home i didn't do a good job!

 

[tyga tyga]

squats time... 1.5 scoops nitramine + 1 cinna brown sugar poptart = gainz city good luck team, if i can walk or drive my car home i didn't do a good job!

Best preworkout stack lolol

 

[booneman77]

Haha defuse for the win. I haven't had a drink since September. Been so long

This'll be my first beer since Xmas or just before. I had a bunch of drinks on vacation a few wks ago but before that New Years was my last drink. I used to drink like 4 nights a week and now I'm not even interested in drinking unless it's for a party and I'm getting trashed. Having a couple just seems like a waste to me now ha

 

[Swolbraham]

Exactly my feeling!

 

[Swolbraham]

Leg Hyper

Weight: 135.2

8x8 Narrow Squats: 155x8 175x8 185x8 205x8 x8 x8 195x8 185x AMRAP of 135x22 RPE-9

[video=youtube;Yc5P3I7vi0g]https://www.youtube.com/watch?v=Yc5P3I7vi0g&list=UUrL2DPbhzCnhiUdzqyVMqDw[/video]

^ felt much much better about my form and depth. No spotter too.

Sumo Deads: 185x8 205x8 225x8 245x6 RPE-8

DB Step Ups: 40x8 x8 x8
w/ Split Leg Bulgarian Squats: 20x10 x10 x12

Smith Calf Raise: 185x12 225x10 x11

Eccentric Leg Ext w/ 15 partials: 80x9 100x6 70x12 > 50x10
w/ Hanging Knees To Chest: 5x8 x7 5x8

Leg Ext: 40x50
w/ Weighted Cable Crunches: 65x25

[video=youtube;ppj_DuwdOqE]https://www.youtube.com/watch?v=ppj_DuwdOqE&list=UUrL2DPbhzCnhiUdzqyVMqDw[/video]

Bike for 8 mins LISS cool down

Absolutely shot. Awesome workout. My hamstrings are gonna explode.

Diet

Post Workout Grub

Puffed wheat mixed with chocolate select, 3 buttered popcorn rice cakes, 1 serving fat free sour cream and onion pringles, and snickerdoodle banana waffles with a chocolate greek yogurt spread

 

[Myokemist]

swolbroham how much would you charge to be my personal chef? LOL I'll pay you in Magnitropin

 

[Swolbraham]

swolbroham how much would you charge to be my personal chef? LOL I'll pay you in Magnitropin

sold.

throw in one more SM/MD hat and a couple of tee's and I'll cook for the whole company!

 

[Myokemist]

sold.

throw in one more SM/MD hat and a couple of tee's and I'll cook for the whole company!

DEAL. Sign the dotted line!

 

[Swolbraham]

DEAL. Sign the dotted line!

lmao, i got some chocolate pancake taylor ham egg n cheese mcgriddle's coming tomorrow

 

[booneman77]

Decided to start my weekend early... Some chicken and cheese enchiladas and a nice little arugula salad

 

[Swolbraham]

boner... i <3 enchiladas

btw, shoutout and congrats to tyga tyga for becoming a Myokem sponsored athlete! welcome to the team!

 

[tyga tyga]

boner... i <3 enchiladas btw, shoutout and congrats to tyga tyga for becoming a Myokem sponsored athlete! welcome to the team!

Hey thanks rich! Glad to be apart of the movement!

 

[booneman77]

Hey thanks rich! Glad to be apart of the movement!

Congrats bro! But you know what this means... Noodz or gtfo haha

 

[tyga tyga]

Congrats bro! But you know what this means... Noodz or gtfo haha

Dat der work?

 

[booneman77]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=105492"/> Dat der work?

Atll do! Great stuff

 

[Swolbraham]

Push Hyper

Killed it today, chest is shot from band bench presses

Weight: 136.2

8x8 Max Velo Bench Press: 135x8 x8 x8 x7; w/ bands: 125x8 x8 115x8 x8 AMRAP of 95 banded x15 RPE-9

8x8 DB Shoulder Press: 40x8 50x8 x8 x8 60x7 x7.5 55x8 x8

Chest Fly Machine: 80x12 100x9 110x8 100x8
w/ Seated Lateral Raise Machine: 50x8 40x12 30x12 x12

Weighted Dips: 45x10 70x8 x7 45x11 > BWx12
w/ EZ Bar Skull crushers: 40x10 x10 x10

3- Way Incline Drop Chest Press: 40x27 x26 x25

[video=youtube;OZWvJ2ba1JM]https://www.youtube.com/watch?v=OZWvJ2ba1JM&feature=youtu.be[/video]

DB Lateral Raise: 15x10 17.5x8
w Resistance Band Rear Delt Fly: x24 x20

V-Bar PD: 50x14 65x11 75x7 > 45x8
w/ SA Rope Ext: 5x12 7.5x8 x9

Hanging Leg Raise: x12 x12 x12
w/ Resistance Band Crunches: x20 x20 x20

Diet

Food Pornskis

 

[Swolbraham]

ahhh for those recipes for the Iso-Smooth review they're sending me a Vanilla Dream to do the same.

God I love baking with protein, and apparently their Vanilla is incredible. 9.9 on the bb.com store

 

[Swolbraham]

Baked burrito bowl! Chicken spinach broccoli and mozzarella cheese all baked together. Nomskis

 

[Swolbraham]

New Macros & Intra-WO Nutrition

So week one of the reverse diet was a success. Weight stayed around 135-136.2 and my energy levels were much much better. New macros for the week are:

x2 Week REFEED
~2400 kcal
40-45 F
350 C
160 P

REGULAR DAYS:
~2050 kcal
40-45 F
250 C
170 P

Weekly Cardio: 80 minutes

As for intra-WO nutrition, I finally got my PeptoPro so my intra drink starting Tuesday (Since tomorrow is a rest day) will be:

40-50g HBCD
10g PeptoPro
15g EAA from Amino IV

Hyper pull today, getting ready to crush that sucker!

 

[booneman77]

Beer Olympics was a mess yesterday and half the people didn't show up so we just partied on our own. Tons of food and beer. Some highlights:
Boston creme donut, s'mores, burgers, guacamole, fruit salad, and some cookies.

Funniest part of the night was when we ran out of chairs and I one man OHP carried my entire porch swing to the fire ha. Everyone was cracking up and now my shins are all sore from getting hit with the swing every step

Today the gf and I decided to have a total fatty day and are currently getting Taco Bell, frozen yogurt, and pizza and then going home to watch movies and relax. Gonna feel like a million bucks tomorrow.

 

[Swolbraham]

Lol atta boy! Cheesy gordita crunch and quesarito ftw!!

 

[booneman77]

Lol atta boy! Cheesy gordita crunch and quesarito ftw!!

I went with 2 flavors of loaded grillers (chicken/chipotle/ranch and beefy nacho) which were both awesome and a smothered burrito. That thing was a total sloppy gut bomb ha. But so good.

 

[Swolbraham]

Pull Hyper

Weight: 136

8x8 Smith Rows: 115x8 x8 x8 135x8 x8 x8 155x8 135x8 > 115x9 > 95x12 RPE-8

Wide Grip Lat PD w/ Partials: 120x9 140x7 x7 x8 120x11

SA Smith Rows: 65x10 x10 75x8 65x10

[video=youtube;s16q2wyafgU]https://www.youtube.com/watch?v=s16q2wyafgU[/video]

Cable Shrug: 120x10 140x10 130x10
w/ Rope Lat PD: 20x10 25x10 30x10

Face Pulls: 35x10 42.5x10 x10 x10
w/ Resistance Band Reverse Fly's: x17 x15 x20 x20

Reverse Incline Rear Delt Fly Destroyer Set:
30x15 > 20x20 > 10x25 for 3 sets

[video=youtube;fYeMBq2zbDQ]https://www.youtube.com/watch?v=fYeMBq2zbDQ[/video]

Biceps Preacher Curl Machine w/ Partials: 40x12 50x10 60x7 x6

Chins: BWx10 x10 x10

15 mins LISS

Great workout again. In desperate need of a rest day which is tomorrow anyway. Sore as hell, really killed it this week!

Diet

 

[Swolbraham]

Rest Day

Nice and relaxing 30 minute walk and did some band work to stretch my shoulders and chest, and some foam rolling. Eating breakfast then working and relaxing all day.

Cool video I listened to regarding intensity and frequency from 3DMJ:

[video=youtube;d9SQ97rfyO4]https://www.youtube.com/watch?v=d9SQ97rfyO4[/video]

Diet

 

[hulkish1]

SOLID WORK GOIN IN HERE FOR SURE!

great stuff rich

 

[kissdadookie]

Band pull aparts FTW!

 

[Swolbraham]

Band pull aparts have been amazing for shoulder ROM and relief. Love them.

Breakfast grub: Egg white cheese and spinach pizza, egg white and spinach omelette, and kbayne recommendation of 1.5 serving fiber one cereal with a scoop of CnC select... Cereal will never be the same.

 

[booneman77]

Band pull aparts have been amazing for shoulder ROM and relief. Love them. Breakfast grub: Egg white cheese and spinach pizza, egg white and spinach omelette, and kbayne recommendation of 1.5 serving fiber one cereal with a scoop of CnC select... Cereal will never be the same. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=105577"/>

Man your meals all look too good. I wish I could cook for every meal like I can for dinner. Stupid ass job ha. My meals are about to get boring as hell. I'll throw up a sample diet day here in a little with what weekdays will look like on average.

 

[Swolbraham]

Lol I wake up early just to cook lol love cooking too much, almost did culinary school

 

[booneman77]

Very basic layout, 40/40/20 with all of the carbs periworkout. Gonna start right about 200kcals and work my way up as my weight and body comp changes. Also, if I'm hungry too often I'll prob bump up as well. I'd like to see 3000kcals or more before thanksgiving. I will be eating like this mon-fri and weekends will be a bit more free. I'll be consistent with carb timing but my workout times will be more towards the morning sat/sun so most or almost all of my carbs will be pwo (I usually train fasted on the weekends) and more towards the afternoon.

Feel free to critique as much as possible. The pwo meal carbs will likely be different night to night as this is the one meal I can cook on command. Prob will work in rice, pasta, sandwiches, etc to match what I crave.

 

[Swolbraham]

That pwo meal looks like fun lol jelly. You're gonna start uping your carb intake if I remember correctly right? Like 25g and 100 cal/week?

 

[booneman77]

That pwo meal looks like fun lol jelly. You're gonna start uping your carb intake if I remember correctly right? Like 25g and 100 cal/week?

The few weeks I'm gonna keep things as is just to see how my weight changes and then ya if things are holding or dropping I'll add carbs in each week or two.

 

[kbayne]

Those pics of food though! And yep, cereal isn't even cereal anymore lol.

 

[Swolbraham]

Dinner: 450g low carb Asian noodles (only 60 cals!), 200g chicken breast, 400g broccoli, some raw spinach and a serving of mozzarella cheese. Seasoned with salt, pepper, red pepper, and sriacha sauce

 

[booneman77]

Dinner: 450g low carb Asian noodles (only 60 cals!), 200g chicken breast, 400g broccoli, some raw spinach and a serving of mozzarella cheese. Seasoned with salt, pepper, red pepper, and sriacha sauce <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=105602"/>

Where do you get those noodles?

 

[Swolbraham]

Where do you get those noodles?

my a&p has 'em. they're like hidden lol. I did the spaghetti last time, 3 bags was incredibly filling and only 90 cals

 

[booneman77]

my a&p has 'em. they're like hidden lol. I did the spaghetti last time, 3 bags was incredibly filling and only 90 cals

A&P?