Swol and Boone's Quest To Get Hyooooge

[NattyForLife]

Hey swol, how do you usually cook your broccoli? Also you weigh before or after cooking?

 

[Swolbraham]

Hey swol, how do you usually cook your broccoli? Also you weigh before or after cooking?

i boil it in a huuuuuuge pot. and then weigh after cooking. the key is to stay consistent so if you do it frozen or before cooking then just stick with that

 

[booneman77]

yeah it's gonna be different to no failure, but if i wanna nail this frequency i have to stick to it. time to grow though

Training to failure is just too fun sometimes

lol strong this.

it's a rush. it's a boner kill when you know you're leaving a rep or two in the tank

Agreed on all fronts... I've always had the classic BB mindset of "if its not sore, its not enough". I'm sure with a new plan this will really "feel" better on all the joints and such and allow my recovery to improve as well, obviously leanding to GAAIINNZZZ

 

[hulkish1]

Man i steam all the greens and veggies and boil or grill most meats

 

[Swolbraham]

int he long run i always wondered if it made a difference, but i doubt it lol

 

[NattyForLife]

Dilemma here guys. So i buy the birds eye steamable brown rice. The serving size is 136g. Not sure if that is the frozen weight or the after cooking weight!

I weighed one bag frozen and it weighed 291g(bag and all)

Then i threw one in the microwave and it came out as 244g(bag and all)

 

[Swolbraham]

Dilemma here guys. So i buy the birds eye steamable brown rice. The serving size is 136g. Not sure if that is the frozen weight or the after cooking weight!

now rice is something i'd recommend measuring dry and then cooking yourself. for one a bag of uncooked rice is dirt cheap, two it'll be more accurate measured dry. the issue with cooked rice is how much water is absorbed and held can alter the calorie content. whereas measuring dry, it'll be exactly the same everytime.

that's how i've done it all this time, and that's how my coach explains it to me. plus it takes only 20-30 mins to make some damn good fresh rice

 

[NattyForLife]

now rice is something i'd recommend measuring dry and then cooking yourself. for one a bag of uncooked rice is dirt cheap, two it'll be more accurate measured dry. the issue with cooked rice is how much water is absorbed and held can alter the calorie content. whereas measuring dry, it'll be exactly the same everytime. that's how i've done it all this time, and that's how my coach explains it to me. plus it takes only 20-30 mins to make some damn good fresh rice

Yea but that would defeat the purpose of buying the convenience of the steamable bags. I edited my above post about the weight!

 

[Swolbraham]

eh then go for it, but for pure accuracy measuring dry is the best route

i'd assume measuring it outside the bag cooked is what they intend

 

[NattyForLife]

eh then go for it, but for pure accuracy measuring dry is the best route i'd assume measuring it outside the bag cooked is what they intend

So, for instance if 136g is the frozen weight, around what would the cooked weight measure be? When cooked it, it weighs less.

 

[Swolbraham]

So, for instance if 136g is the frozen weight, around what would the cooked weight measure be? When cooked it, it weighs less.

no idea lol, hence why i just measure dry

 

[Swolbraham]

kissdadookie have you gone above 750mg PA?

Debating going to 1g, 500 pre wo and 500 with dinner or post workout

 

[NattyForLife]

no idea lol, hence why i just measure dry

I think that the serving size weight of 136g is the frozen weight, because the bag says 283 net grams. And 136g is very close to half of 283g.

 

[kissdadookie]

@kissdadookie have you gone above 750mg PA?

Debating going to 1g, 500 pre wo and 500 with dinner or post workout

Nah, it's been working well @ the label dosages and the Micro-PA I was using is friggin expensive. Lulz. King is pretty expensive as well relative to typical supplements.

 

[Swolbraham]

okay and you;re doing all 750mg pre? kissdadookie

 

[kissdadookie]

okay and you;re doing all 750mg pre? @kissdadookie

Yup. Honestly I don't see a reason to do the post workout dosing. The half life of PA is pretty long (5+ hours) so I don't see how it would make sense to supplement post workout unless for some reason you are training for like 5+ hours

So according to Dr. Wilson, minimum of 450 mg's up to 1.5 grams (I think) are all doses which would yield benefits. Obviously no ceiling has been stumbled upon yet, but going from what has been discussed, 450 mg's is probably the minimum dosing you would want to use ASFAIK for appreciable benefits.

 

[booneman77]

So, for instance if 136g is the frozen weight, around what would the cooked weight measure be? When cooked it, it weighs less.

It's always gonna weigh a little less cooked vs frozen cuz you'll lose some water to steam.

It really makes very little difference tho since the weight changes are mostly water and there's no caloric value tied to that part

 

[Swolbraham]

Yup. Honestly I don't see a reason to do the post workout dosing. The half life of PA is pretty long (5+ hours) so I don't see how it would make sense to supplement post workout unless for some reason you are training for like 5+ hours

So according to Dr. Wilson, minimum of 450 mg's up to 1.5 grams (I think) are all doses which would yield benefits. Obviously no ceiling has been stumbled upon yet, but going from what has been discussed, 450 mg's is probably the minimum dosing you would want to use ASFAIK for appreciable benefits.

good to know, that's why i'd ask you!

 

[Swolbraham]

For my fish lovers out there: Dinner is a 4 oz salmon fillet, spinach and arugala salad, 300g seasoned veggies and 90g steamed white rice. Nomzzz and volume hnnnng

 

[tyga tyga]

For my fish lovers out there: Dinner is a 4 oz salmon fillet, spinach and arugala salad, 300g seasoned veggies and 90g steamed white rice. Nomzzz and volume hnnnng <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=105313"/>

Looks good bruhhh!

 

[Swolbraham]

Power Push

Brutal, brutal lift. felt very good on my incline DB press

Weight: 136.2

Incline DB Press: 60x10 70x9 80x6 90x4 80x6 x6 55x14

Standing Full ROM Military Press (First time ever): 65x8 75x6 x5 65x8 > 45x7

BB Paused Bench Press: 155x8 165x8 135x11 x11

DB Shoulder Press: 40x12 50x10 60x8 50x8
w/ Front DB Raise: 17.5x12 22.5x8 20x8

Seated Triceps OH DB Press: 60x10 x10 70x10

Ecc Triceps Rope Ext: 42.5x8 35x10 x10

Cable Chest Fly: 30x8 25x10 x11

Pec Deck: x12 x12 x12
w/ Slow Tempo DB Lateral Raise: 10x10 12.5x8 7.5x12

Triceps OH Cable Press: 35x10 30x10 x12

Some core work for 10-15 mins

Diet

 

[booneman77]

Leg day today. Getting some practice with the "one rep left" method and lowering the weights significantly to focus on form.

Really felt a good workout even with the lower weights as I added a lot of slower reps and pauses in the top/bottom positions and slow eccentrics.

As usual after leg day when all I want is to not bend over I start dropping every single thing I pick up onto the floor. Why??!!

 

[Swolbraham]

lol eccentrics for legs are my favorite. brutal

 

[booneman77]

lol eccentrics for legs are my favorite. brutal

I love/hate the leg extension machine at my gym for these and partial reps... The machine is a big ass leg press/ext combo thing and it's like 3ft off the ground so getting in and out of it is like the scene from the wolf of Wall Street with the lambo ha. Then when you drop down and hit the floor it's almost impossible not to collapse. I've wiped out hard more then once

 

[Swolbraham]

lmao top 5 movie scene lololol

 

[booneman77]

lmao top 5 movie scene lololol

That whole movie was great. Made me wanna start my own business

 

[Swolbraham]

Thought it was a bit too long for my liking

 

[booneman77]

Thought it was a bit too long for my liking

I thought it would be but it was entertaining enough that it didn't feel nearly as long as it really was.

 

[Swolbraham]

I thought it would be but it was entertaining enough that it didn't feel nearly as long as it really was.

lol definitely entertaining, just two and half hours was a bit overkill. could definitely chop some stuff out.

lol at Jonah Hill in that movie, he was incredible

 

[Swolbraham]

Simple and quick breakfast, love this ish. Peanut butter oats, and protein of choice is always delicious

 

[booneman77]

Simple and quick breakfast, love this ish. Peanut butter oats, and protein of choice is always delicious

Gotta switch that pb to chunky

 

[Swolbraham]

Haha I usually rotate between.

In other news I watched a chit load of 3DMJ bids yesterday regarding training and nutrition. Learned a lot. Feeling very very very motivated for power pull. Especially excited for this new routine, gonna start using an RPE scale and track my exercises

 

[Swolbraham]

Omggggg
booneman77 so I'm training this girl right now. she's a tad overweight but she's a good volleyball player. So I have her doing the agility ladder and we're doing a jumping drill. She jumps at the last one and heads into her sprint and....

Girl just farted so loud!!! Lol she turned bright red and it fuarking reeks. Can't believe this lol so funny

 

[booneman77]

Haha I usually rotate between. In other news I watched a chit load of 3DMJ bids yesterday regarding training and nutrition. Learned a lot. Feeling very very very motivated for power pull. Especially excited for this new routine, gonna start using an RPE scale and track my exercises

3DMJ and RPE scale? Awares me

 

[Swolbraham]

3D Muscle Journey. They do online coaching. I'll post the byid when I'm home bruha

 

[booneman77]

Omggggg booneman77 so I'm training this girl right now. she's a tad overweight but she's a good volleyball player. So I have her doing the agility ladder and we're doing a jumping drill. She jumps at the last one and heads into her sprint and.... Girl just farted so loud!!! Lol she turned bright red and it fuarking reeks. Can't believe this lol so funny

Hahahaha she's never gonna recover from that. That's an ego scar that will never fade.

Better hook her up with some of that gut health you just picked up ha

 

[Swolbraham]

@<u><a href="http://anabolicminds.com/forum/member.php?u=182114" target="_blank">booneman77</a></u>,

really cool vid regarding push / pull and RPE. Basically i'll be using an RPE of 8-9 for my strength exercises, and on my hypertrophy days stick to around 6-7

[video=youtube;uRa38wNuU4Q]https://www.youtube.com/watch?v=uRa38wNuU4Q&list=WL&index=3[/video]

 

[Swolbraham]

Pull Power

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

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

Shrugs on Chest Hammer Strength: 90x10 115x10 90x10 > 45x10? Idk lost count lol

[video=youtube;HSSl-3FqKgE]https://www.youtube.com/watch?v=HSSl-3FqKgE&list=UUrL2DPbhzCnhiUdzqyVMqDw[/video]

Iso High Row (1 Arm Hold): 45x10 x10 x10

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

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

 

[Swolbraham]

Post Workout Cake Boiiiii

 

[kissdadookie]

How you like Iso-Smooth?

 

[kbayne]

Videos aren't working bro

 

[Swolbraham]

How you like Iso-Smooth?

won it in a promo, def not worth the price imo, but it is pretty good. baking 5/5, drinking 3.5/5

 

[Swolbraham]

Videos aren't working bro

god damnit, hold on
kbayne, fixed!

 

[hulkish1]

DAMN ALPHADEX LOL

 

[kbayne]

god damnit, hold on
kbayne, fixed!

Still not able to view. Says the videos are private unless you switched it. It might take a few minutes.

 

[tyga tyga]

god damnit, hold on kbayne, fixed!

Still not working lol says they're private

 

[Swolbraham]

Still not able to view. Says the videos are private unless you switched it. It might take a few minutes.

ahhh i see... switching now

 

[Swolbraham]

updated it now

 

[kbayne]

There ya go, working now.

 

[kbayne]

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).