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Swol and Boone's Quest To Get Hyooooge

Since my last few workouts weren't up to par with my program k decided to just finish the ppl split out with another quick misc pull workout at home today so I could run a bunch of errands and such. Quick 35mins of bb rows, pull-ups, pull downs, cable rows, single arm db rows and face pull finisher. Got a decent pump going especially considering I've been pretty low carb (<100g and all from veggies and trace sources) all week now.

Took advantage of this little higher fat time to cook up some of the country style pork ribs I have and as well as eat up more of the venison I stewed until it was just pulled meat style. Dinner tonight was 1lb of pork and 1lb of deer with some roasted brussels. Absolute heaven. Gotta love just piling on the meat sometimes. Cnp Jamie might have been on to something with the apex predator diet making you just feel like a mans man ha.
 
Forgot to add, gonna take an off day tomorrow, one more low carb, and get some hunring and xmas decorating/cleaning done around the house. Hoping to get me another deer to feed me and the step bro for a few weeks before I move. Nothing like 60lb of free meat when holiday shopping is killing your budget.
 
Trying cream of wheat for the first time today, gonna try the meadows concoction with berries. Thinking cream of wheat + PBM + 1 tb pb + some blueberries
 
COW is great preworkout for settling/digesting faster

When I was in the states I grabbed one of these


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Is great with chocolate/strawberry protein
 
interesting... hmmmm

i got a tub of the Metabolic Nutrition Peanut Butter Cookie. Gotta see what the hypes all about between that and Butter Pecan Cookie

will crack into it after i finish pb marshmallow
 
i was debating between the two, is there a big difference?

cook it the same way as oatmeal i'd assume right, or do you CoR/CoW pro's have advice or tips
 
Swolbraham said:
i was debating between the two, is there a big difference? cook it the same way as oatmeal i'd assume right, or do you CoR/CoW pro's have advice or tips
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It cooks differently, COR needs to be on max power 1-2 minutes at a time in a few cycles

Differs a lot with different microwaves so you need yo watch it doesnt boil over until you figure it out
 
oh god lol

i perfected my oatmeal game, so challenge accepted. i'll probably try 90s intervals. i'm having about 2 1/4 servings. need my carbs pre wo or i get cranky lol
 
I'd start with 1min to be safe (2 would be death in mine or work microwave). I stir after each interval and reduce the cook time of each interval as I go as well. When I get desired consistency, I mix in protein, nut butter, or anything else. If its too pasty, just add a little more water, too soupy, cook a little more. If you cook it too long without stirring you get big clumps of rice...or one brick of rice lol.

And 2.25 servings can be a lot (amount of water used plays a role) , especially if training shortly after.
 
i usually eat it about 90-100 minutes pre workout, anything closer than that, no matter the type of food unless its a plain rice cake sits in my stomach pretty poorly. i try to get around 60g of CHO pre wo, about 90-100 mins pre

tried splitting it and getting only 30g of CHO about 30-45 mins pre and it just never settles well
 
Cooking cow is an art. Breezy changed my cow game with his methods ;)
 
Swolbraham said:
i usually eat it about 90-100 minutes pre workout, anything closer than that, no matter the type of food unless its a plain rice cake sits in my stomach pretty poorly. i try to get around 60g of CHO pre wo, about 90-100 mins pre

tried splitting it and getting only 30g of CHO about 30-45 mins pre and it just never settles well
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Gotcha. I'm not sure about CoW, but 2 servings CoR (1/2 cup dry /90g) is 72g carbs.


booneman77 said:
Cooking cow is an art. Breezy changed my cow game with his methods ;)
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One does not simply "cook" Cream of Rice. :)
 
well that was effing delicious! looks like i got a new pre wo meal, i usually have proats in my second meal after the gym anyway, so CoW is a nice change of pace
 
think i did a good job too, i was skeptical when i first poured it in the bowl... i was like how the **** is this gonna satisfy me haha

had to add water a few times, but it was delicious. heated it with the blueberries in at the end and they were all hot and bursted... yummmm
 
Swolbraham said:
oh god lol

i perfected my oatmeal game, so challenge accepted. i'll probably try 90s intervals. i'm having about 2 1/4 servings. need my carbs pre wo or i get cranky lol
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I train just p+F
settles easier, but everyone is different. i prefer to backload carbs (notice better and deeper sleep)

COR is lighter so you may need to nuke longer.
 
ah okay good to know. crazy the differences in cooking them.

i usually wake, walk, have a pro+f meal (usually .5 scoop protein mixed with orange triad + greens) and have my multi and vitd3

then mixed meal pre wo, train, then its carbs on carbs on carbs until before bed, and i'll either whole eggs, or a mugcake with pb, or a shake blended with avocado oil
 
i wish carbs made me sleepy, i get energized from them. when i eat fat on the other hand, or a heavy fat meal (think pizza or whatever) i get very lethargic and sleepy
 
thats cause fat holds in your system. i bet if you ate fat with just P (like you do) its not bad
mixing a very high fat and carb meal can do that to many. especially things like pizza which could prob wreck your stomach since we do not eat it often(especially if the real deal)
 
So uh, what's everyone do on an off day haha... I feel like I have nothing to look forward to after work (even though I'm going hunting and then xmas decorating and getting the house fully cleaned up and ready to finally put up for sale...aka busy as hell). Off days suck.
 
If my friends are around, paintball/airsoft, getting pretty into it now

Usually take my dog to the park, we're both gone so often I feel bad for her

Hit the movies if my wife is around

Shoot some pool with buddies, which I am terrible at... Good at darts at least
 
booneman77 said:
So uh, what's everyone do on an off day haha... I feel like I have nothing to look forward to after work (even though I'm going hunting and then xmas decorating and getting the house fully cleaned up and ready to finally put up for sale...aka busy as hell). Off days suck.
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Catch up on some sleep
Cook something up different
Head out with friends or family
Part time hobbies or things you enjoy
Maybe movie ?
Me personally work 12 hour days
 
legs are fried

Weight: 151.4

Legs

4x10 Ham Curls > Drop-Set to SL

4x10 Leg Extensions > Drop-Set to SL

4x5 ATG Paused Squats
135x5 for two
155x5 for two

2x14 Squat (7 narrow, 7 wide)

3x Tri-Set
90x8 BB Lunges
90x8 Stiffed Deads, slow eccentric
BWx10 BW Lunges

^ And…. legs destroyed.

4x15-20 Constant Tension Squats (On Machine)

4x15 Calf Raises on Smith > BW Calf Raises > Anterior Tibialis Raises
 
Ever try 10-10-2-20 yet with Leg Extensions?
10 reps with RPE 8
increase weight
10 reps RPE 10 (Failure)
almost double the weight
2 reps RPE 10 (Failure)
Go back to original weight you got RPE 8 with and try to aim for 20 and rest pause until you get it

Use this at the end of your workout :)
 
jgntyce said:
u da man Swol!!!
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thanks bro!

The Solution said:
Ever try 10-10-2-20 yet with Leg Extensions?
10 reps with RPE 8
increase weight
10 reps RPE 10 (Failure)
almost double the weight
2 reps RPE 10 (Failure)
Go back to original weight you got RPE 8 with and try to aim for 20 and rest pause until you get it

Use this at the end of your workout :)
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i've done stuff similar, will def try it

the 300 rep extended set breezy showed me is just incredible.

tomorrows arm day will feature BFR i decided
 
Look up a lot of Jeremy Loenneke articles on BFR, he does a ton of them and works at the University of Oaklahoma studying it
he has published quite a few articles on BFR
 
Swolbraham said:
read and seen them all, watched a bunch 3 days which led me to trying it. still can't believe the pump i had from just three sets
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Yup
I know Jerm very well, met him many times also a big friend of Layne Norton (you see him in all his videos before Layne's Meets) he is usually the one slapping him on the back of his back or head before he lifts haha.
 
The Solution said:
Yup
I know Jerm very well, met him many times also a big friend of Layne Norton (you see him in all his videos before Layne's Meets) he is usually the one slapping him on the back of his back or head before he lifts haha.
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lol i remember when i had twitter his tweets about Oklahoma U were hilarious
 
trained arms yesterday and actually had a partner for the last 30 minutes. it was awesome, i did 2 exercises for BFR and he joined me and it was fantastic. nice change of pace having some push you and help you do some forced reps, etc.

today i'm doing a chest/back secondary session, then tomorrow secondary legs, which i want to try BFR for that.

Tuesday will be off, and I'll be doing a ride along with a Europa rep and driving through Eastern NY and Connecticut hitting up some stores and hopefully will get some sales going. I've had a pretty good month for December, so wanna keep it going into the new year.

Wanna keep momentum strong, especially with the new amino product coming soon! i actually had a store owner call me and ask me about it, it's going to be awesome. intro sale should be generous too ;)
 
After my off day Friday I couldn't wait to get back in the gym yesterday and punish legs. Squatted 285 7x3 which was pretty good and then rdl for 235 6x2. Was having trouble with my grip there so I'll be wearing gloves for sure next time. Finished things off with a 300 set of leg presses and dear. God. So. painful. Took me about 10min to waddle out of the gym (which is like a 30ft walk) and then I pretty much just stumbled around my house for the next hour waiting for the pain to subside.

Carbed up after my workout yesterday so I'll be interested to see the difference in pump today for push day (even though it's a power day). Prob gonna add some type of fst7 or other intensity technique to try to get a massive pump as a finisher. Might just do a giant set of like 5x10-12 of incline smith, rope pull downs, and lateral raises with no rest between sets. Should be brutal.

After that it's home to finish cleaning up the house and prepare to list/show it as well as food and football.
 
booneman77 said:
I don't want to take the grip out of it, I just need to prevent slipping. I get sweaty hands ha.
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Get some Liquid Grip. Stuff is awesome especially if your gym doesn't allow chalk.
 
The Solution said:
Get VG's. Worthwhile investment. had mine for 3 years 0 problems.
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they're like straps though and I don't want the grip taken out, just limited slip. I try not to use straps hardly at all anymore as they put a lot of stress on my tendinitis in my left forearm.
 
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