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Swol and Boone's Quest To Get Hyooooge

notice my ****ty spotter lolol, "thanks bro appreciate you watching me 5 feet away"

[video=youtube;g4opU4ve8Ig]https://www.youtube.com/watch?v=g4opU4ve8Ig[/video]
 
haha thats not a spotter that's a creeper... just staring from far away... Why do you need a spot in a safety rack tho anyways? If you're going for a PR its either you got it or you can just drop it. No point getting an assisted rep.
 
booneman77 said:
haha thats not a spotter that's a creeper... just staring from far away... Why do you need a spot in a safety rack tho anyways? If you're going for a PR its either you got it or you can just drop it. No point getting an assisted rep.
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Nah you're right. Dunno just wanted the security blanket
 
I personally would get just a touch deeper. Do a good job of sitting on your heels, spreading the floor, and keeping your chest up and prevent it from caving. You sit back well also good work.
 
Dang I didn't even notice you loaded the vid!

Your hip crease is maybe a inch/inch half high. You do sit back well, and there's no butt wink. Squatting differs person to person tho, so I won't critique, top squatters in the world all squat different. If only say to go deeper that's all!

Good work tho swole 8)
 
tyga tyga said:
Dang I didn't even notice you loaded the vid!

Your hip crease is maybe a inch/inch half high. You do sit back well, and there's no butt wink. Squatting differs person to person tho, so I won't critique, top squatters in the world all squat different. If only say to go deeper that's all!

Good work tho swole 8)
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Thanks brother. Yeah I try to hitbat least 90 (the second rep was iffy) but with my past knee injuries breaking past that leaves me really sore, especially heavy weight. Two broken femurs, dislocated knee cap and a torn meniscus all on the same leg limits me a bit :(

What do you mean by hip crease though? Teach me lol
Also making chocolate peanut butter banana ice cream with quest craving peanut butter cup

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Swolbraham said:
Thanks brother. Yeah I try to hitbat least 90 (the second rep was iffy) but with my past knee injuries breaking past that leaves me really sore, especially heavy weight. Two broken femurs, dislocated knee cap and a torn meniscus all on the same leg limits me a bit :(

What do you mean by hip crease though? Teach me lol
]
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Invest in google "Hip crease and Squat"

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oh and you mean something like this?

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Swolbraham said:
Thanks brother. Yeah I try to hitbat least 90 (the second rep was iffy) but with my past knee injuries breaking past that leaves me really sore, especially heavy weight. Two broken femurs, dislocated knee cap and a torn meniscus all on the same leg limits me a bit :( What do you mean by hip crease though? Teach me lol Also making chocolate peanut butter banana ice cream with quest craving peanut butter cup <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=111041"/>
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Oh I completely can relate man. Maybe not to the extent of the broken femur. But, I tore my ACL/MCL , LCL and my meniscus in my right knee. After squatting my knee is sore for a day, I feel your pain :(

Also, that knee tracks different now :(

Bob beat me on the link
 
Ice cream was pretty good. Wasn't as creamy as I hoped but got a lot mor than I though. Gonna try select tomorrow. Any specific tips or pointers Bob or Driven2lift? It almost stopped mixing at one point and seemed to not become like soft serve. Maybe less time in the machine? Did 8-10 oz almond milk and 1 scoop protonz
 
Nice session man. Congrats on the PRs.
 
It will never come out 'creamy' using almond milk. Using Select/a blend over a whey will help, I also have better luck using coconut milk, and far better with real milk. Or I will add a tsp of xantham gum to the mix and it gets a much nicer consistency with less time in the machine

The time it takes is 100% just how thick/hard you want it, I stop it early.

It takes some experimentation
 
Swolbraham said:
Ice cream was pretty good. Wasn't as creamy as I hoped but got a lot mor than I though. Gonna try select tomorrow. Any specific tips or pointers Bob or Driven2lift? It almost stopped mixing at one point and seemed to not become like soft serve. Maybe less time in the machine? Did 8-10 oz almond milk and 1 scoop protonz
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Throw in freezer after machine.
 
About to get on the plane to Houston for the next few days. Not sure what the gym situation will be down there as I won't have my own rental car so I may have to wing it if I want to lift.

Like I said above, I'm gonna low carb it for most of this week and try to improve my insulin sensitivity as it seems a bit off.
 
The Solution said:
a few days of low carbing does not = increasing insulin sensativity
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it certainly will help. There's no reason that burning up some of the excess glycogen and promoting a start (at least) to ketosis Won't help my body be ready to utilize carbs more effectively when reintroduced.
 
kbayne said:
Not necessarily true.

This is why plenty of people use carb cycling.
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that is not the case for this individual. and for him to think he will come close to reaching ketosis in a few days when traveling and not really eating own preparred foods and relying on to go foods with extra things people slip into what they prepare will be much harder to track and be accurate. and again for someone who has been gaining for quite some time now (a few months) for him to just got low carb and after a few holiday splurges wont realy merit much in the long scheme of things, or prove any real benefit to someone who is not dieting or trying to compete or anything along those lines. More of a personal prefernce, but wont really aid much in the grand scheme of things.

and even if he wants to try and get close to ketosis what is the cause when when he gets back on a normal diet eating carbs on the daily norm will just be a waste to try and minimze damage from the over excess kcals he did eat. especially since he will only be gone a few days or short stint.

just seems like a yo yo effect
cut for almost 9 months
says he gets soft in 2 months of a gaining phase
wants to go up and down with splurging around holidays, then wants to diet, up and down and up and down.
While real life and moderation is good, the task of sticking to a plan seems unconsistent.
 
I didn't need a whole page of an explanation lol. You need to clarify more before stating that a few days of low carb won't improve insulin sensitivity. Yes it depends on individual and other factors but going low carb certainly can help with insulin sensitivity. Most people who are doing IF or fast do it because of the increase in insulin sensitivity.
 
i've literally been non stop reading meadow's site... it's a gold mine.. i've learned so much lol

reading all the Nutrition Q&A's is cool too
 
kbayne said:
I didn't need a whole page of an explanation lol.
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because you jump to conclusion's and in this individuals case it wont have any merit.
especially with how inconsistent he is with his diet. and how he says he feels soft after 2 months of a gaining phase and spending almost a year cutting.
Lets go keto for 4 days while away and get back on a diet including carbs everyday wont merit much in the grand scheme of things but maybe self confidence.
 
Decided to bump my kcals by 50 in protonz. We'll see how that goes, trying a different Peri workout protocol too since I've been reading the good stuff on Johns site
 
The Solution said:
because you jump to conclusion's and in this individuals case it wont have any merit. especially with how inconsistent he is with his diet. and how he says he feels soft after 2 months of a gaining phase and spending almost a year cutting. Lets go keto for 4 days while away and get back on a diet including carbs everyday wont merit much in the grand scheme of things but maybe self confidence.
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who said anything about not eating clean? It's very possible to eat only from grocery stores and unprepared foods while traveling so that won't be an issue. And the fact is that this isn't an "I woke up soft this morning" type of analysis. As I stated, this has been noted for weeks now and that has nothing to do with thanksgiving or "splurges" (which have been pretty few as it is). It's a simple fact that after time a person can lose their sensitivity and after nearly 5mo of upping my carbs and cals it seems to have finally slowed me down. You can read all you want but I recognize signs from my body and am doing this based on a longer term analysis not just a "bloated morning". Weeks of no pumps with 300+g carbs and 2gal water daily isn't right. It's time to try something different to get things back on track. Calories won't be cut at all either. Just more fats and protein.
 
The Solution said:
because you jump to conclusion's and in this individuals case it wont have any merit. especially with how inconsistent he is with his diet. and how he says he feels soft after 2 months of a gaining phase and spending almost a year cutting. Lets go keto for 4 days while away and get back on a diet including carbs everyday wont merit much in the grand scheme of things but maybe self confidence.
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Specify in your statements, and I wouldn't have to jump to conclusions :)
 
I wanna train so bad tomorrow, but should take a rest day
Getting a massage early in the morning too, so that'll be nice. Might try to ramp up and extra session in the week since recovery has been good and I'll be increasing kcals again soon
 
Swolbraham said:
I wanna train so bad tomorrow, but should take a rest day Getting a massage early in the morning too, so that'll be nice. Might try to ramp up and extra session in the week since recovery has been good and I'll be increasing kcals again soon
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If recovery is going well, why rest :). You seem to be getting adequate sleep also.

I felt so good yesterday that I hit a rear delts, traps, calves, and forearms session when it's usually my off day (Sunday).
 
booneman77 said:
who said anything about not eating clean? It's very possible to eat only from grocery stores and unprepared foods while traveling so that won't be an issue. And the fact is that this isn't an "I woke up soft this morning" type of analysis. As I stated, this has been noted for weeks now and that has nothing to do with thanksgiving or "splurges" (which have been pretty few as it is). It's a simple fact that after time a person can lose their sensitivity and after nearly 5mo of upping my carbs and cals it seems to have finally slowed me down. You can read all you want but I recognize signs from my body and am doing this based on a longer term analysis not just a "bloated morning". Weeks of no pumps with 300+g carbs and 2gal water daily isn't right. It's time to try something different to get things back on track. Calories won't be cut at all either. Just more fats and protein.
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Clean does not = consistency, and i never stated clean in my response.
Clean is one of the dumbest words ever made
Even in a surplus (if you are staying in it) eating that many calories is not going to show much of a difference in the mirror or in the weightroom (on a lower carb diet) if anything it will reduce pumps with a lower carb diet, and possibly energy, but time will tell because some respond better to a higher FAT, than CHO diet.
 
Attempt number two much better. Used sf/ff pudding mix, 40g select, 8 oz flax milk, 1 tbsp pb and a quest pb cup mashed in

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Raining balls out, so I popped a pyroxamine and had a cup of black coffee and rocking some cardio at the gym for twenty minutes. Just walking on an incline to get the blood flowing. On a positive note, legs feel fantastic. Soreness is gone already, yesterday was pretty rough
 
Got in some interesting workouts the last three days here in Houston. The gym in my hotel isn't terrible and has some interesting machines that cover most of the basic movements so I've gotten some pretty good work in. Even managed to get some legs done yesterday. I hooked up the bar to the low cables on either side and managed to squat. Unfortunately the weights didn't quite go up so I just added reps to all my sets and went for more of a rep/pump workout.

Food was terrible Monday as I didn't have the rental car so I walked like 8 miles and still only found some shady Mexican grocery store with everything in Spanish... got some odd foods and then got all the way home only to realize i didn't have a microwave in my room... So I ventured into the basement and used the employee ones haha. Unfortunately I didn't cook all the chorizo I bought all the way through and ended up eating some pretty raw ish food. Felt like absolute ass after that meal but since then has been solid. Vascularity this morning was actually pretty good too so it may have helped out adding in some more sodium (fattier meats and salting foods) or it could be just that I'm not as well hydrated as normal (more likely). Rest of today will be flying home and then eating once I get home. Got a big old vension stew in the crock pot waiting for me...Nomz.
 
Swolbraham said:
all about the shady mexican stores lol beans, rice, and meat is all you need in life!
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the problem was all the meat was raw and I had no way to cook... It was such a tease. Every corner was "meat market taqueillieria". Homemade tortillas and fried tacos for days. The kind of home cooking that will clear your bowels for a month ha
 
awesome back workout this morning. felt really good and really strong, definitely feel like i'm growing and i love it! who needs shredded abs anyway!

cals officially raised to 2850 starting today

Weight: 150.4

4x5 Rack Pulls
295x5 (PR reps)
315x5 (PR woooo) for 2 sets
Challenge set: 315x7

Pyramid BB Row, slowly getting better at these
95x10
115x10
135x8
155x6
155x6> 135x8 > 115x9 > 95x12

4x10 MTS Low (One arm, other arm is in a iso-hold at 50% weight)
60x10 for 4

4x8 Close Grip Lat Pulldown, Constant Tension, Drop-Set
140x8 > 100x10 for 2
160x8 > 100x8 for 2

3x10 Assisted Pull Ups, with 3s Iso-Hold
- I really liked these, much less stress on my elbow and I felt it much more in my lats. The pump in my lats doing these following the CG Lat PD's was awesome. Did a stretch in between each set too

4x6 DB Shrugs w/ Drop-Set

3x10 Reverse Cable Fly > Rope Lat PD
 
contemplating trying some occlusion training, practice it for 4 sets of tri's today, but then use it more tomorrow's leg session and arms the day after
 
Swolbraham said:
contemplating trying some occlusion training, practice it for 4 sets of tri's today, but then use it more tomorrow's leg session and arms the day after
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occlusion legs sounds terrifying ha
 
Occlusion is very very painful. I need to record my face when I'm doing it lol.
 
Crushed my workout today, Drenched in sweat

Weight: 149.6

Chest / Shoulder

5x12 Full ROM Rear Delt Fly > 5x10 DB Shoulder Press (Explosive)
12.5x12 > 40x10 for 5

Pyramid Incline DB Press (Band Pull Aparts In Between Sets)
50x12
60x11
70x10
80x8
90x5
90x3
65x20 > 50x8 > 45x16

3x12 Cable Chest Fly's
20x12
25x12
25x12

4x8 SA Machine Shoulder Press > Drop-Set to Constant Tension Partials
60x8 > 30x20
80x8 > 40x15 for 3

3x8-12 Explosive Hammer Press

4x15 Close Grip Smith Press
95x15 30s rest, and back it for four sets

Occluded Triceps Rope Ext
20x30 x15 x15 x15 30s rest in between

The pump was just stupid. the guy who helped wrap my arms said my forearms looked like they were gonna burst. Definitely going to try it for a secondary leg day on Monday or Tuesday. Tomorrow will be heavier legs
 
what do you guys think of this, idk why this just took over my thoughts last night...

do you think Amino acids, particularly, EAA's could be stored as fat? for example I know I'm in a surplus, couldn't one theoretically spike muscle protein synthesis and max it out every meal and not worry about those kcals?

just trying to get a little discussion goin
 
Swolbraham said:
what do you guys think of this, idk why this just took over my thoughts last night... do you think Amino acids, particularly, EAA's could be stored as fat? for example I know I'm in a surplus, couldn't one theoretically spike muscle protein synthesis and max it out every meal and not worry about those kcals? just trying to get a little discussion goin
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I would think the eaas themselves may not be stored but unless you're completely fasted anything else in your system could be as these would become a preferred energy source. So basically, surplus+eaas= extra surplus and some of that og surplus could be stored as fat, thus making it seem like the eaas are. Just thoughts though. No actual science behind that ha
 
Swolbraham said:
what do you guys think of this, idk why this just took over my thoughts last night...

do you think Amino acids, particularly, EAA's could be stored as fat? for example I know I'm in a surplus, couldn't one theoretically spike muscle protein synthesis and max it out every meal and not worry about those kcals?

just trying to get a little discussion goin
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Are you asking about the calories from the amino acids? I don't really understand your question.
 
Boone that makes sense actually, didn't think that far into

Kev I was thinking along the lines okay I'm at 2800 cals. Now to boost my calorie intake a bit more and stimulate protein synthesis a bit more I'll consume say, 8g if EAAs 4x a day approx an extra 130 kcals that I would guess wouldn't be stored as fat since they have a preference to be used to rebuild muscle tissue and be oxidized by muscle.

But what boone says makes sense, requires less of the other food, which would then potentially be stored as fat. Although the heightened protein synthesis response should create a favorable environment for muscle growth I would assume

Idk this is what kept me up am extra 2 hours the body is just interesting
 
Why would you add 4 doses of EAA
do you not get enough protein at your meals?
I assume you do with the amount of protein you eat
and even if you dosed EAA"s between your meals that would be of less merit than BCAA's which would be better
save your EAA's for intra-workout

WHY EAA's more important than BCAA intra-workout:
but EAAs may impart some endurance-like effects that BCAAs simply cannot.

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This is the only study done in trained humans consuming EAAs during the workout. These are legit, military-trained personnel doing both resistance and endurance work.

The findings?

"In summary, consumption of a 10-g dose of EAA enriched with leucine during moderate endurance-type exercise stimulated increased MPS when compared with an isonitrogenous EAA supplement with an amino acid profile consistent with high-quality proteins. These data indicate that increasing leucine availability during steady state exercise promotes skeletal muscle protein anabolism and spares endogenous protein."


Cliffs:

These EAAs increased postworkout MPS by 33% when consumed during exercise
The drink with the highest leucine content spared muscle to the greatest degree





You may as well just eat another 5oz of chicken if you need 130 calories lmao.
 
Not saying thats what I do... Was just saying in that situation. Was curious as to everyones thoughts. I know why eaas are more beneficial intra workout, but wasnt referring to anything intra lol
 
I know you were not, but what would be the point
eat, EAA 2 hours later, eat, EAA 2 hour later, eat, EAA 2 hour later, eat, EAA in middle of night?
be better off with BCAA's in the situation like Layne MPS Hypothesis.

would be expensive as hell to run it too. not to mention the difference you would get off of it would be minimal.
 
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