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Swol and Boone's Quest To Get Hyooooge

booneman77 said:
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.
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Lol I'm so down!

I have my own particular rep / set / tempo schemes that I use with clients. PM me your email and I'll send you my sheet with the my plan for the program.

Its also got my Peri wo nutrition for when I get cals high enough. I do always rotate exercises though but I will manipulate rep / tempo depending on the week, workout type and intensity wave. Programming for the win
 
Swolbraham said:
Lol I'm so down!

I have my own particular rep / set / tempo schemes that I use with clients. PM me your email and I'll send you my sheet with the my plan for the program.

Its also got my Peri wo nutrition for when I get cals high enough. I do always rotate exercises though but I will manipulate rep / tempo depending on the week, workout type and intensity wave. Programming for the win
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PM'd

Im def gonna be changing up my nutrition for the bulk as I wanna get carbs back into my regular diet. Gonna figure out how I wanna balance things once I get my calories up a bit higher as I seem to be holding steady at this weight while increasing my cals so that's good. thinking I'll hopefully settle around 2500-2700 or so to start and add from there.
 
booneman77 said:
PM'd

Im def gonna be changing up my nutrition for the bulk as I wanna get carbs back into my regular diet. Gonna figure out how I wanna balance things once I get my calories up a bit higher as I seem to be holding steady at this weight while increasing my cals so that's good. thinking I'll hopefully settle around 2500-2700 or so to start and add from there.
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I feel ya. Yeah I'm curious as to what maintenance will be with the Synthroid now and after reversing you should reach maintenance at a lower bodyweight / body fat. So I'm excited for more food.

What my coach outlined to me is we're basically gonna increase regular days by 100 kcal and 25 CHO and decrease the 2x a week refeeds by the same until they match. And then just slowly keep increasing and adding in more CHO. I really learned a lot about my body. Taking on a 85/15 split in terms of eating "clean/bro" but realizing I can eat ice cream and pop tarts to keep me sane. A **** load of veggies has me feeling ten times better too. Literally 6-8 servings fruit/veg and I feel so much better.

No blaoting or GI distress and learned what foods gimme those is key.

I'm excited boone we're gonna do big things brother. Big effing things
 
Swolbraham said:
I feel ya. Yeah I'm curious as to what maintenance will be with the Synthroid now and after reversing you should reach maintenance at a lower bodyweight / body fat. So I'm excited for more food. What my coach outlined to me is we're basically gonna increase regular days by 100 kcal and 25 CHO and decrease the 2x a week refeeds by the same until they match. And then just slowly keep increasing and adding in more CHO. I really learned a lot about my body. Taking on a 85/15 split in terms of eating "clean/bro" but realizing I can eat ice cream and pop tarts to keep me sane. A **** load of veggies has me feeling ten times better too. Literally 6-8 servings fruit/veg and I feel so much better. No blaoting or GI distress and learned what foods gimme those is key. I'm excited boone we're gonna do big things brother. Big effing things
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Ya I need to get my head wrapped around the 85/15 part still. I've always struggled with all or nothing/ clean or binge. I love to eat tho so I want to be able to stay reasonable but still enjoy. It'll be a good time. I'm excited to really put my body through the wringer and see what comes out in the spring.
 
Forgot to mention I dropped TTA this weekend. Currently my only supps are Thyrocaps (2 caps am,1 cap pre workout), Cannibal Alpha (finishing up Wednesday), and Reduce XT (finishing up next week). I'll be totally off everything by late next week and through vacation. Might even take the week after vacation off (labor day and a wedding the next weekend) as well just to let everything settle. After that, its GAME ON!

Thinking my stack to start things off will be:
1-8 ABE
1-8 Alphamax
50 workouts X Factor + GMS + Peak Beta

After those 8 weeks, I might do a short 2 week cut to help improve insulin resistance and generally "clean up" some body fat. I'll have to reassess where I'm at here and see how I want to proceed as far as supplements go. Might throw in 8 wks of Epro (new) with my cutting and then beyond.
 
booneman77 said:
Forgot to mention I dropped TTA this weekend. Currently my only supps are Thyrocaps (2 caps am,1 cap pre workout), Cannibal Alpha (finishing up Wednesday), and Reduce XT (finishing up next week). I'll be totally off everything by late next week and through vacation. Might even take the week after vacation off (labor day and a wedding the next weekend) as well just to let everything settle. After that, its GAME ON! Thinking my stack to start things off will be: 1-8 ABE 1-8 Alphamax 50 workouts X Factor + GMS + Peak Beta After those 8 weeks, I might do a short 2 week cut to help improve insulin resistance and generally "clean up" some body fat. I'll have to reassess where I'm at here and see how I want to proceed as far as supplements go. Might throw in 8 wks of Epro (new) with my cutting and then beyond.
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2 week cut is not hardly gonna do anything. Id go for a minimum of 4 week cut.
 
NattyForLife said:
2 week cut is not hardly gonna do anything. Id go for a minimum of 4 week cut.
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The idea really isn't to do a ton of damage but more to reset/shock. With a 2 weeker, I can go really hard and at a fairly large deficit to get max results and minimal metabolic slowdown.
 
What're everyone's thoughts on Gut Health? It's dirt cheap at orbit right now and I've been considering it for awhile...
 
booneman77 said:
What're everyone's thoughts on Gut Health? It's dirt cheap at orbit right now and I've been considering it for awhile...
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I'll never use another digestive supplement.

Btw gonna be posting logging chances for Magnitropin soon so be on the lookout fellas for those trying to gain size!
 
Late, but caught up and following. :)
 
Welcome man! Just ordered my peptopro and excited to get gaining. I've actually been using a lot of band work recently and its crazy the difference.
 
booneman77 said:
Same here. That's by far the cheapest I've ever seen it so I figured now's the time to give it a go.
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Thanks for the Orbit consideration brother :) we do very well with EvoMuse pricing, I just posted this elsewhere but in terms if value from a supplement (effectiveness vs. cost) Gut Health is damn hard to beat.

Remember the code SOCIAL so it is about 15 each (2 month supply!)
 
Driven2lift said:
Thanks for the Orbit consideration brother :) we do very well with EvoMuse pricing, I just posted this elsewhere but in terms if value from a supplement (effectiveness vs. cost) Gut Health is damn hard to beat. Remember the code SOCIAL so it is about 15 each (2 month supply!)
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I was actually able to use the aug11 11% off code still ;) thanks for the goodies and crack speed shipment ha.

Swolbraham said:
Lol already got two. And it shipped in 9 minutes... Stellar
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Same here. Orbit is killing it today.
 
Day 1 of Reverse

The time has come folks. Yesterday was a quick 45m beach workout (bis / Tris / abs) and just an overall rest day. Got a massage from my chiropractor and feel fantastic. Today starts the reverse and starts the gains.

Supplementation as of now (Not including staples):

King (2 caps pre, 1 cap post)
Clear Muscle (2 pre/2 post)
AmentoMax (2 pre)
Alphadex (2 caps daily)
Na-R-ALA bulk powder (600-750mg Daily)

kissdadookie would adding King on a reverse diet be a waste? Or wait until calories are in a definitive surplus? Figured I can still make good use of this warlock and I wanna try PA out

Took my Measurements as of this morning and I'll be tracking bi-weekly or weekly, also making an excel sheet to track progress via the "big" exercises to ensure strength increases continue
 
Swolbraham said:
The time has come folks. Yesterday was a quick 45m beach workout (bis / Tris / abs) and just an overall rest day. Got a massage from my chiropractor and feel fantastic. Today starts the reverse and starts the gains.

Supplementation as of now (Not including staples):

King (2 caps pre, 1 cap post)
Clear Muscle (2 pre/2 post)
AmentoMax (2 pre)
Alphadex (2 caps daily)
Na-R-ALA bulk powder (600-750mg Daily)

@Invalid Link Removed would adding King on a reverse diet be a waste? Or wait until calories are in a definitive surplus? Figured I can still make good use of this warlock and I wanna try PA out

Took my Measurements as of this morning and I'll be tracking bi-weekly or weekly, also making an excel sheet to track progress via the "big" exercises to ensure strength increases continue
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It certainly wouldn't hurt. You still get the benefits of increased mTOR stimulation with King/PA. Obviously to grow, you would need to be on maintenance calories at least, but it should be muscle saving when combined with proper training (not implying that you're tossing around pink dumbbells of course).
 
kissdadookie said:
It certainly wouldn't hurt. You still get the benefits of increased mTOR stimulation with King/PA. Obviously to grow, you would need to be on maintenance calories at least, but it should be muscle saving when combined with proper training (not implying that you're tossing around pink dumbbells of course).
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no obviously. I think I'll give it a whirl. Apparently you can make some great gains reversing so it should help. 2 caps pre and 1 post for King i think is what I'll try.

Inb4 immediate glycogen retention and the scale scares my coach to lowering cals lol

I'll let him know when he gets back from vacay
 
Swolbraham said:
no obviously. I think I'll give it a whirl. Apparently you can make some great gains reversing so it should help. 2 caps pre and 1 post for King i think is what I'll try.

Inb4 immediate glycogen retention and the scale scares my coach to lowering cals lol

I'll let him know when he gets back from vacay
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Scale weight doesn't matter obviously, all about the bodyfat measurements :P
 
New Routine Layout

Here's my new routine (Thanks to Swolbraham for the layout idea). Let me know what you guys think. I'll be switching up some of the exercises after the first 6 week cycle for a 12 week total.

Power: 2 Strength (variable by week, see below), 4 Assistance (3x6-8)
[TABLE="width: 324"]
[TR]
[TD]Lower
[/TD]
[TD]Push[/TD]
[TD]Pull[/TD]
[/TR]
[TR]
[TD]Squat[/TD]
[TD]BB Bench[/TD]
[TD]Deadlift[/TD]
[/TR]
[TR]
[TD]SLDL[/TD]
[TD]OHP[/TD]
[TD]Pullup[/TD]
[/TR]
[TR]
[TD]Leg Ext[/TD]
[TD]Skull Crusher[/TD]
[TD]CG Cable Row
[/TD]
[/TR]
[TR]
[TD]Leg Curl[/TD]
[TD]Smith Incl Bench[/TD]
[TD]Lat Pulldown[/TD]
[/TR]
[TR]
[TD]Sit Calf[/TD]
[TD]Side Raise[/TD]
[TD]SA DB Row
[/TD]
[/TR]
[TR]
[TD]Stand Calf[/TD]
[TD]Rope PD[/TD]
[TD]Rear Delt Fly[/TD]
[/TR]
[/TABLE]

[TABLE="width: 218"]
[TR]
[TD][/TD]
[TD]Str1[/TD]
[TD]Str2[/TD]
[/TR]
[TR]
[TD]Wk1[/TD]
[TD]5x5[/TD]
[TD]3x5[/TD]
[/TR]
[TR]
[TD]Wk2[/TD]
[TD]6x4[/TD]
[TD]5x3[/TD]
[/TR]
[TR]
[TD]Wk3[/TD]
[TD]7x3[/TD]
[TD]6x2[/TD]
[/TR]
[TR]
[TD]Wk4[/TD]
[TD]8x2[/TD]
[TD]5x5[/TD]
[/TR]
[TR]
[TD]Wk5[/TD]
[TD]5x5 (deload)[/TD]
[TD]Repeat[/TD]
[/TR]
[TR]
[TD]Wk6[/TD]
[TD]1RM[/TD]
[TD] [/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Repeat[/TD]
[TD][/TD]
[/TR]
[/TABLE]

Hypertrophy: 2 Strength, 4 Assistance (3x10-12)
[TABLE="width: 324"]
[TR]
[TD]Lower
[/TD]
[TD]Push[/TD]
[TD]Pull[/TD]
[/TR]
[TR]
[TD]Leg Press[/TD]
[TD]DB Sh Press[/TD]
[TD]T Bar Row[/TD]
[/TR]
[TR]
[TD]DB Lunge[/TD]
[TD]Incl DB Bench[/TD]
[TD]Incl DB Row[/TD]
[/TR]
[TR]
[TD]Leg Ext[/TD]
[TD]Tri Dips[/TD]
[TD]Lat Pulldown[/TD]
[/TR]
[TR]
[TD]Leg Curl[/TD]
[TD]Sit BB Press[/TD]
[TD]Cable Row[/TD]
[/TR]
[TR]
[TD]Sit Calf[/TD]
[TD]Decl DB Bench[/TD]
[TD]Mch Pullover[/TD]
[/TR]
[TR]
[TD]Stand Calf[/TD]
[TD]Tri OHP[/TD]
[TD]Rear Delt Fly[/TD]
[/TR]
[/TABLE]

[TABLE="width: 132"]
[TR]
[TD][/TD]
[TD]Str1[/TD]
[TD]Str2[/TD]
[/TR]
[TR]
[TD]Wk1[/TD]
[TD]6x8*[/TD]
[TD]3x10[/TD]
[/TR]
[TR]
[TD]Wk2[/TD]
[TD]7x6*[/TD]
[TD]3x8[/TD]
[/TR]
[TR]
[TD]Wk3[/TD]
[TD]8x6*[/TD]
[TD]3x6[/TD]
[/TR]
[TR]
[TD]Wk4[/TD]
[TD]3x10*[/TD]
[TD]3x12
[/TD]
[/TR]
[TR]
[TD="colspan: 3"]Repeat[/TD]
[/TR]
[/TABLE]
 
booneman77 said:
Here's my new routine (Thanks to Swolbraham for the layout idea). Let me know what you guys think. I'll be switching up some of the exercises after the first 6 week cycle for a 12 week total. Power: 2 Strength (variable by week, see below), 4 Assistance (3x6-8) [TABLE="width: 324"] [TR] [TD]Lower [/TD] [TD]Push[/TD] [TD]Pull[/TD] [/TR] [TR] [TD]Squat[/TD] [TD]BB Bench[/TD] [TD]Deadlift[/TD] [/TR] [TR] [TD]SLDL[/TD] [TD]OHP[/TD] [TD]Pullup[/TD] [/TR] [TR] [TD]Leg Ext[/TD] [TD]Skull Crusher[/TD] [TD]CG Cable Row [/TD] [/TR] [TR] [TD]Leg Curl[/TD] [TD]Smith Incl Bench[/TD] [TD]Lat Pulldown[/TD] [/TR] [TR] [TD]Sit Calf[/TD] [TD]Side Raise[/TD] [TD]SA DB Row [/TD] [/TR] [TR] [TD]Stand Calf[/TD] [TD]Rope PD[/TD] [TD]Rear Delt Fly[/TD] [/TR] [/TABLE] [TABLE="width: 218"] [TR] [TD][/TD] [TD]Str1[/TD] [TD]Str2[/TD] [/TR] [TR] [TD]Wk1[/TD] [TD]5x5[/TD] [TD]3x5[/TD] [/TR] [TR] [TD]Wk2[/TD] [TD]6x4[/TD] [TD]5x3[/TD] [/TR] [TR] [TD]Wk3[/TD] [TD]7x3[/TD] [TD]6x2[/TD] [/TR] [TR] [TD]Wk4[/TD] [TD]8x2[/TD] [TD]5x5[/TD] [/TR] [TR] [TD]Wk5[/TD] [TD]5x5 (deload)[/TD] [TD]Repeat[/TD] [/TR] [TR] [TD]Wk6[/TD] [TD]1RM[/TD] [TD] [/TD] [/TR] [TR] [TD][/TD] [TD]Repeat[/TD] [TD][/TD] [/TR] [/TABLE] Hypertrophy: 2 Strength, 4 Assistance (3x10-12) [TABLE="width: 324"] [TR] [TD]Lower [/TD] [TD]Push[/TD] [TD]Pull[/TD] [/TR] [TR] [TD]Leg Press[/TD] [TD]DB Sh Press[/TD] [TD]T Bar Row[/TD] [/TR] [TR] [TD]DB Lunge[/TD] [TD]Incl DB Bench[/TD] [TD]Incl DB Row[/TD] [/TR] [TR] [TD]Leg Ext[/TD] [TD]Tri Dips[/TD] [TD]Lat Pulldown[/TD] [/TR] [TR] [TD]Leg Curl[/TD] [TD]Sit BB Press[/TD] [TD]Cable Row[/TD] [/TR] [TR] [TD]Sit Calf[/TD] [TD]Decl DB Bench[/TD] [TD]Mch Pullover[/TD] [/TR] [TR] [TD]Stand Calf[/TD] [TD]Tri OHP[/TD] [TD]Rear Delt Fly[/TD] [/TR] [/TABLE] [TABLE="width: 132"] [TR] [TD][/TD] [TD]Str1[/TD] [TD]Str2[/TD] [/TR] [TR] [TD]Wk1[/TD] [TD]6x8*[/TD] [TD]3x10[/TD] [/TR] [TR] [TD]Wk2[/TD] [TD]7x6*[/TD] [TD]3x8[/TD] [/TR] [TR] [TD]Wk3[/TD] [TD]8x6*[/TD] [TD]3x6[/TD] [/TR] [TR] [TD]Wk4[/TD] [TD]3x10*[/TD] [TD]3x12 [/TD] [/TR] [TR] [TD="colspan: 3"]Repeat[/TD] [/TR] [/TABLE]
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Thought you were doing PHaT
 
booneman77 said:
What he said.

Its essentially PHAT with an extra day to keep from doing a full upper/lower (which can make for some seriously lengthy workouts).

How does the exercise selection look to you guys?
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I like it. I'm always hesitant to set specific exercises since the routine can get boring. But as long as you rotate I see the gains a coming
 
Swolbraham said:
I like it. I'm always hesitant to set specific exercises since the routine can get boring. But as long as you rotate I see the gains a coming
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Ya I totally get that... that's where I'm at with my current routine. Just bored more then anything. I changed out some of the ones I'm doing now to help but I like to have a plan going in.
 
My current routine is a modified PHAT protocol.

Mon- Upper Power
Tues- lower
Wed- abs, calves, cardio
Thurs- Chest & back
Fri- lower
Sat- shoulders, bis, and tris
Sun- off

Lets you hit arms directly 2 times a week and 1 time indirectly. If your struggling in arm size, this split is perfect for you.
 
NattyForLife said:
My current routine is a modified PHAT protocol.

Mon- Upper Power
Tues- lower
Wed- abs, calves, cardio
Thurs- Chest & back
Fri- lower
Sat- shoulders, bis, and tris
Sun- off

Lets you hit arms directly 2 times a week and 1 time indirectly. If your struggling in arm size, this split is perfect for you.
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That's def not for me then... I'm actively avoiding direct bicep work due to imbalance with my triceps lagging. I'm not sure how my days will end up falling as I feel like I should include a workout on Sun/Mon due to sunday being the day I'll most likely have cheat foods and eat more due to football parties and such.

What're you guy's thoughts on refeed/cheat days on workout days vs off days?
 
I 100% prefer and recommend to all my clients doing so after the hardest workout. Like legs or back for me. Preferential glycogen replenishment and I find it rewarding knowing after crushing squats I get a box of cheerios to the face
 
Swolbraham said:
I 100% prefer and recommend to all my clients doing so after the hardest workout. Like legs or back for me. Preferential glycogen replenishment and I find it rewarding knowing after crushing squats I get a box of cheerios to the face
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This was always my train of thought as well. Maximize the nutrient partitioning and glycogen supercompensation potential pwo. The other way I've seen it is that you want to feed the recovery period so its fine to do this on an off day as well but I feel that has to less effective. I can understand taking off the day after a refeed maybe but at the same time that's most likely your strongest day since everything is full.
 
Power Legs

Weight: 135.4

Legs Power (Focusing on building better form and more explosive, lowering weight a tad in the beginning of the gaining phase to get my form picture perfect on everything)

Conventional Deads 5x5: 275x5 295x5 x5 275x5 x5 AMRAP of 225x16

Leg Press: 400x12 600x8 580x10 490x11 400x17 > 200x50!!!!! (Almost blacked out lol)

Hack Squat / Iso - Hold: 225x12/20s, 315x10/20s; 405x7/20s > 225x15

Leg Ext: 60x15 80x15 100x15 (PR reps) 120x15 (PR reps)
w/ DB Stiffed Leg Dead: 70x10 65x10 60x10 55x10

Lying Leg Ham Curls: 100x7 120x5 > 80x7 100x10
w/ Donkey Calf Raise: 200x18 x20 x20

What a Start to my reverse diet. As I said Im gonna scale back on every exercise and ensure proper form and get a feel for this routine. Not training to failure is gonna be an adjustment but I'll get it. Did a great job today and feel good. 40g cyclic dextrin was fantastic compared to 25g... Plan on going to 50-60g when calories increase more.

TOTAL EXERCISES - 5
TOTAL SETS - 22
TOTAL WEIGHT LIFTED - 71,185 Lbs.
TOTAL WORKOUT TIME - 01:45

From bb.com workout tracker ^^

Diet

Invalid Link Removed
 
Just the shop rite steam bags lol easiest. But I buy bulk broccoli from Costco and cook large large amounts at a time

Post workout refeed:


Invalid Link Removed

3/4 scoop chocolate select, 30g puffed wheat with one serving sea salt breyers caramel, 5 rice cakes with cinnamon and a stack of chocolate waffles and marshmallow spread. Nomz
 
Swolbraham said:
Just the shop rite steam bags lol easiest. But I buy bulk broccoli from Costco and cook large large amounts at a time Post workout refeed: <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=105305"/> 3/4 scoop chocolate select, 30g puffed wheat with one serving sea salt breyers caramel, 5 rice cakes with cinnamon and a stack of chocolate waffles and marshmallow spread. Nomz
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I love steamable bags for anything! Fast and easy!
 
Swolbraham said:
Focusing on building better form and more explosive, lowering weight a tad in the beginning of the gaining phase to get my form picture perfect on everything

As I said Im gonna scale back on every exercise and ensure proper form and get a feel for this routine. Not training to failure is gonna be an adjustment but I'll get it.
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I'm gonna be doing exactly the same... dropping weights and suring up my form on everything. The little nagging injuries are starting to pile up so the next few weeks are gonna be super light and never to failure (an adjustment for me too as I go to failure on almost every set and then usually end with a drop or rest pause) to try to recover a bit. Plus a week off totally for vacation (beach house, no gym) so I should be ready to go come the first week of September.
 
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