Swol and Boone's Quest To Get Hyooooge

[Swolbraham]

Pretty damn good day yesterday. Was a nice rest day, ate my face off in protein, got a massage, and paid off my Madden (Which I'll be picking up shortly) and Destiny with old used games. Xbox One, here I come!

Also officially booked my trip to the Olympia to join Myokemist in the festivities!

Today's a refeed day, and legs power. On today's menu is a 7x3 squat session, followed by some Leg Press/VMO Super-Sets, and some other goodies to get these wheels a growin.. Also adding more HBCD to my intra, now 50g HBCD, 10g PeptoPro, and 15g EAA

 

[Myokemist]

Gonna be a blast!

 

[Swolbraham]

work this morning was paricularly funny. the boot camp i run at my job is pretty funny. but had this older lady come in today for the first time, prob in her 60's. she showed up every 20-40 year old gal in there and held a 3.5 minute plank lol i was shocked

 

[Swolbraham]

The line to get madden doe

At least 20 guys. Guess I'll play post leg day when I'm unable to move. Interested to see what I can get for a 3R working set

 

[kissdadookie]

The line to get madden doe

At least 20 guys. Guess I'll play post leg day when I'm unable to move. Interested to see what I can get for a 3R working set

There's a line for the new Madden? Srs?

 

[Swolbraham]

There's a line for the new Madden? Srs?

Yeah man, **** is actually different this year lol. The only reason why I'm buying it. Looks pretty dope too. But when Destiny comes out, all bets are off and I become a loser with muscles

 

[booneman77]

Yeah man, **** is actually different this year lol. The only reason why I'm buying it. Looks pretty dope too. But when Destiny comes out, all bets are off and I become a loser with muscles

Haha it's calle "maximizing recovery time". Everyone knows you grow outside the gym... Aka madden thirty.

 

[kissdadookie]

Yeah man, **** is actually different this year lol. The only reason why I'm buying it. Looks pretty dope too. But when Destiny comes out, all bets are off and I become a loser with muscles

It's messed up, Quantum Break is next year... The Order is next year... grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr.

 

[booneman77]

So the last couple vacation days have been pretty identical for me. I've been making sure to keep my calories in check if not a little low. Days look like this:
Sleep til 11 or so (recovery city haha)
Read AM for awhile
30-40min light jog/walk
1pm- Meal 1: a 3cup veggie scramble with just some celery, cabbage, cauliflower, and 3 egg whites. Maybe a tbsp of pb as well (260cals or less total)
Beach for a few hours of tanning and swimming
4pm (or so): 1 quest bar and some more veggies (220cals or so)
7pm-dinner: can be whatever but this is where most of my daily cals are allotted for since I can't control this meal much. Tacos one day, a scallop salad (restaurant), clam linguine (tonight), and usually a small dessert. I'm keeping these reasonable but def allowing for 1000kcals if needed.
Later I usually try to have another quest bar just to get some more protein in.

Overall I'm trying to keep cals very low and then enjoy dinner and dessert. My biggest issue is there just is no protein to eat ha. I'm barely getting 100-115g each day and it's literally making me starving. I'll def be gettin a big steak or something next night we go out though cuz I'm losing my mind.

 

[Swolbraham]

So pissed.. My macbook crashed. Gotta see the Apple Store Genius Bar tomorrow and probably get a new hard drive. Recipes gone

 

[Myokemist]

So pissed.. My macbook crashed. Gotta see the Apple Store Genius Bar tomorrow and probably get a new hard drive. Recipes gone

Must be my fault...shouldn't be on the phone with me :damnit1:

 

[booneman77]

So pissed when I got up this Koenig and there were no eggs left. Literally not one gram of protein of any type in the entire fing house. After being starving all afternoon I lost it and told my fam I was leaving and I took the car and went to the store today and picked up more eggs, chicken, tuna, and some more veggies. Now I won't die.

 

[Swolbraham]

So pissed when I got up this Koenig and there were no eggs left. Literally not one gram of protein of any type in the entire fing house. After being starving all afternoon I lost it and told my fam I was leaving and I took the car and went to the store today and picked up more eggs, chicken, tuna, and some more veggies. Now I won't die.

Lmao "protein rage"

And its all your fault Myokemist lol I'll need 3000 bottles of Magnitropin to offset it

 

[Myokemist]

Lmao "protein rage" And its all your fault Myokemist lol I'll need 3000 bottles of Magnitropin to offset it

Welp...see ya! Lol

 

[booneman77]

Welp...see ya! Lol

I'll settle for 12 bottles... You know, enough for a good year long lean bulk

 

[booneman77]

Dinner tonight was a big ass plate of linguine with clam sauce. Stuff was all homemade and amazing. Meant to take a pic but i was too hungry ha.

Having some type of cake stuff tonight with ice cream and prob some tuna cuz I'm literally just craving protein. I can't subsist on carbs alone anymore ha.

 

[Swolbraham]

Weight: 137.6

7x3 Squats: 225x3 245x3 x3 x3 235x3 x3 x3
Drop-Set AMRAP of 135x22 RPE-9

4x8 1 1/2 Explosive Squats: 95x8 105x8 115x8 105x9

Conventional Deads, Heaviest Double: 225x2 315x2 335x2 355x2 AMRAP of 235x16

High Rep Constant Tension Leg Press: 200x20 x25 x51... Was pumped for this one
Super-Set Calf Ext: 200x15 x12 x12

SL Ham Curl: 30x10 40x9 50x
w/ Partials

1 Set Max Rep Leg Ext: 40x55

- Core Work -

Hanging Leg Raise: x10 x12 x12
DB Pull Over: 50x10 x10 x10
Resistance Band Crunch: x15 x15 x16
30s Jump Rope between each set

Absolutely awesome workout. Had to force myself to leave and stop jump roping. Feeling great so far in this reverse and feeling stronger. Especially my squat form and depth. Gonna test a 1RM in two weeks and see what's goodie

 

[Myokemist]

Killin' it brother!!

 

[Swolbraham]

Thanks man,

Definitely think that 50g HBCD intra is my sweet spot. I have literally zero soreness in my legs today. Even at work as I type this I feel great, recovery on point. Today's Push Power, gonna be working out with a client too. Also gonna try to get my new laptop and pray they can recover my files from my old one. Progress pics, pics from vacation in Hawaii and my Superbowl trip with my dad are at stake

Going with the 8GB RAM Macbook Air 13incher, and with "student" pricing it'll be under a grand I believe. Taking a loan from the first bank of mom lol

 

[Driven2lift]

Lol the bank of mom

Great in that they are lenient with time frane to pay back

But the interest paid is in the form of extra visits lol

 

[hulkish1]

haha bank of mom, my mom has bank of son

 

[Swolbraham]

No recipes? Who currs I got this! Here we got some vanilla dream pancakes layered with a cinnamon Greek yogurt frosting with chunks of apple in the frosting and batter.

I'm digging this vanilla dream everything comes out so cakey and moist

 

[Swolbraham]

Weight: 138.6

Push Power


Incline DB Press: 80x3 90x3 x3 x4 85x5 x4 > 60x7 > 45x9 > 35x11


DB Seated Press: 50x10 60x9 70x6 x6


Weighted Dips: 45x10 90x5 100x5 > 45x11 115x2 (PR!) > 70x6 > 45x7 > BWx10*
Pec Deck: BWx12 x10 x8 x5


Triceps OH DBPress: 70x10 80x8 90x6 100x4 (PR) > 55x9
w/ DB Arnold Press: 35x10 x7 x8


SA Shoulder Hammer Machine: 40x15 x15 50x10
w/ Machine Lateral Raise: 2)x12 x12 x12


Triceps Rope: 25x10 x12 x12
w/ Resistance band PD: x11 x8 x7


SA Triceps Eccentric Only: 15x8 20x8 25x8


^ ****ing brutal

This was training with one of my clients. Very solid PRs especially the dips. Tris are shotttt

 

[booneman77]

Eggs and chicken today. Mmmmmm protein. I feel like a new man.

Also, after all that pasta and ice cream last night I looked so much fuller again. Was looking extremely flat to the point of skinny fat. Painful.

 

[booneman77]

Found this a some store in myrtle ha. So true

 

[Swolbraham]

Getting ready to crush a pull day today. Getting that vitamin D / tanning session in with my pup and pre workout in the backyard

 

[Swolbraham]

Wow, great pre workout motivation video

Silencing The Critics: Motivational Video: http://youtu.be/Q3nbr9QVNW0

 

[booneman77]

Supplement note: 2 caps defuse+1 cap ssv2 pre bed will have you waking up tight as hell.

Been dosing 4 defuse and 1 ssv2 with dinner/dessert all week and just the last two days added the pre bed dose as well (since I had a much bigger/calorie dense dessert the first night and just to try again last night). Woke up this morning looking like I dropped 5lb of water and bloat. Great stuff.

 

[Swolbraham]

Workout crushed...

Weight: 137.2

Pull Power w/ Pre Exhaust

Strict Form Chins: BWx9 x8 x8 x10 x8

Lat PD: 120x9 140x8 160x6 165x4 160x6 100x12

^ retarded pumps. Did 2 scoops Nitramine and my triceps hurt for the eccentric portion of this.

DB Shrugs, 3s Cont: 40x12 45x10 50x10
50x10 > 40x8 > 35x8 for 3 sets

Iso Lateral Hammer Row: 45x12 90x10 (PR reps easy!) 115x6 (PR reps) 125x5 (PR) x5 x5 x5 115x8 (Well, PR reps by default lol)* 90x10 > 45x12

BB Shrugs: 135x12 185x10 205x (PR easily... My traps are finally coming along)
w/ Smith Row: 95x10 x12 115x10

Rack Pulls (First Time ever)RPE-8 : 135x8 225x6 275x4 225x

^ felt good, gonna film it next time to get a form check. Felt a lot in my butt and lats... This normal breezy11? I did it a little below knee height, focused in explosive reps

MTS Hammer Strength: 50x10 60x10 60x10 > 40x7

Rear Delt Destroyer Sets supersetted with BB Curls... Idk reps lol just went HAM.

 

[Swolbraham]

Snicker doodle cinnamon pancakes

15g select
90g buckwheat pancake mix
1 tsp cinnamon
1/2 tsp baking powder

25g yogurt
1/2 c water or milk
2 egg whites

415 | 3F | 65C | 31P

 

[Swolbraham]

Vanilla Blueberry Muffins or Waffles Team?

 

[booneman77]

Vanilla Blueberry Muffins or Waffles Team?

Muffins. Switch it up... You've been all waffles lately ha

 

[Swolbraham]

Lol true, just baked them.

 

[Swolbraham]

Weight: 135.6

Pre Exhaust Legs, Hypertrophy

3x25 Single-Leg Extension: 30x25 20x25 x25

Smith Calf Raise: 185x15 225x15 x14 x15 > 135x19

3x20 Stiff Leg Deads: 135x20 155x20 x20

6x8 Explosive Squats: 155x8 x8 x8 x8 x8 x8*AMRAP of 135x18 RPE-8

6x5 Heavy Leg Press: 290x10 490x5 580x5 x5 x5 x5 x6 AMRAP of 290x30

GVT Seated Ham Curl: 10sets 10 reps with 10s rest* - 40 lbs

- Core Work -

Hanging Weighted Knees to Hear: 5x12 7.5x10 x10
w/ Resistance Band Crunch: x20 x20 x20
w/ Weighted Cable Crunch: 65x10 x10 x10

Oblique Crunch: 20x10 x10

Going strong. Seeing the endo Tuesday too

 

[booneman77]

Finally a worthy vacation meal:
Bacon, pimento cheese, fried egg, chili, jalapeño, hot sauce, and the regular fixings.

 

[Swolbraham]

mmmmmmmmmmmmmmmmmm

 

[booneman77]

Heading back from the beach today. 12hrs in the car blowwwssss. On the bright side, there's a squat rack waiting for me at home to unwrap

 

[Swolbraham]

Heading back from the beach today. 12hrs in the car blowwwssss. On the bright side, there's a squat rack waiting for me at home to unwrap

thats exciting lol

my laptop should be here wednesday or thursday... feel naked without one

 

[booneman77]

thats exciting lol my laptop should be here wednesday or thursday... feel naked without one

Ha my laptop is such a pos that I don't even use it. At home it's all phone.

 

[booneman77]

Finally home. New squat rack is here (needs set up tomorrow), picking up my new barbell tomorrow too.

Vacation was a success, I managed to lose 5lb instead of gaining 26 like last time ha. The benefits of starving/not being all you can eat and drink.

And now the real fun begins. Stim break is over, got a few sample pres to try, starting magnitropin tomorrow as well. Let's get this thing rooolllliinnnggg!

 

[booneman77]

Felt so good to get back in the gym today. I was refreshed, revitalized, and ready to go.

New workout layout is a bit diff then I'm used to and daily volume is a good bit lower but weekly should be similar. The nice thing is I feel like I can put more effort into every set and not save anything.

Today was pull power. Deadlifts felt good even though I was a bit stiff. Worked through it and felt good.

Pwo meal: cream of wheat with choc wf sauce, jif pb cereal, and a pb marshmallow shake as "milk". Delicious.

Bumped cals to 2100 today, still 40/40/20. Next meal will be carbs as well and the rest of the day will be meat/veggies only. Gonna keep all carbs to peri workout windows and see how things go.

First dose of magnitropin with pwo meal. Next dose will be around dinner time.

 

[booneman77]

Official "starting" photos for this lean bulk. 172lb, estimated 12-13%bf

 

[tyga tyga]

Jelly bro! Have fun at the O!

 

[Swolbraham]

Awesome workout today...

Weight: 136.4

Hyper Pull RPE-8

OH T-Bar Row: 55x10 65x10 70x10 80x9 x8 70x10 > 45x9

Iso-Lateral Row Neutral Grip: 70x12 95x10 x10

Smith Row: 95x12 105x10 115x10 x10 135x8 (PR with good form!) > 95x14 x12
w/ DB Shrug: 50x9 45x10 40x10 35x12

2x Rear Delt Destroyer Sets

Med Grip Lat PD 2s Squeeze: 100x10 120x10 140x6 x6 120x10 > 100x11

Standing BB Curl: 60x8 70x5 x4 50x10
w/ DB Preacher Curl / Partials: 15x6 x6 12.5x10 x9

Rope Lat PD: 30x10 25x12 30x11
Face Pulls: 35x10 x10 x10

- Core* work for 15 mins -

Post work out meal was 7 oz ahi tuna steak, 225g roasted sweet potato, white rice, zucchini, raw and steamed spinach. Some jalapeños on dat bish too. And blueberries.

 

[booneman77]

Went and picked up a SAMs club membership and my Olympic barbell... Gonna set up my ral and such tonight and then whoop some fantasy drafting ass

Took forever to get all my bulk food and stuff but once I got home it was good time! meal two today was Cheerios, puffed wheat, egg whites, stir fry veggies, and some pork

 

[Swolbraham]

first thing i do when i move out is costco membership lol

 

[booneman77]

first thing i do when i move out is costco membership lol

im pretty psyched about it... ive never had a bulk membership before and now that i ahve 2 fridges and an extra cehst freezer its like gainz city in my house haha

 

[booneman77]

Cookie Nookie peanut butter. Just yes. So much yes.

 

[Swolbraham]

2 fridges is a must for me as well. Along with a garage or basement with a sqyat/bench/deadlift/pull up type rack

 

[booneman77]

2 fridges is a must for me as well. Along with a garage or basement with a sqyat/bench/deadlift/pull up type rack

This is my current setup: just enough to do just about anything I want. A few cables, a rack, a bench, and just enough iron to make the stairs back to the house terrifying.

The rack is the one my gf was finishing putting together last night while we drafted haha.