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Swol and Boone's Quest To Get Hyooooge

Myokemist said:
Get some Liquid Grip. Stuff is awesome especially if your gym doesn't allow chalk.
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this i've used them before, stuff's legit

weekly average weight only increased .2 lbs, so on Wednesday I'll bump calories to 2,900

Since recovery is fine right now, I'll increase protein a bit more. Next increase will be carbohydrate. Gonna shoot for:

2,900 kcals, 60F, 385C, and 205P
 
Swolbraham said:
this i've used them before, stuff's legit

weekly average weight only increased .2 lbs, so on Wednesday I'll bump calories to 2,900

Since recovery is fine right now, I'll increase protein a bit more. Next increase will be carbohydrate. Gonna shoot for:

2,900 kcals, 60F, 385C, and 205P
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This is almost exactly the split im using (a few less carbs obviously). Gonna bump mine up to 2800 today since weight has been holding pretty steady the last couple weeks.
 
Good workout this morning, but the rest of my day was pretty ****ty. Was mid phone call with a store owner and my grandma called our house phone and left a voicemail crying. Gave her a call back, and found out my uncle passed away. The Aponte hereditary kidney issues strike again unfortunately. Was anticipated, just sucks that it actually happens. At least I got to see him on Thanksgiving one last time.

Weight: 151

Secondary Legs

6x10 Leg Curls

4x10 Adductors

4x20 Leg Press

4x6 Explosive Squat, RPE of 7 or less

6x10 SL Leg Extensions
(Last four sets were Occluded, the pump doe…)

Calf Tri-set: Donkey Calf Raise > SL BW Calf Raise > Dorsiflexion
4 sets

HIIT for 8 intervals on the recumbent bike.

Solid 60-70 minute session, kept rest very short, RPE low, and just got a good pump.

Tomorrows a rest day, going to cardio at the gym in the morning, then have my ride along all day with an Europa rep.

Hope everyone else is having a better day
 
My condolences Rich
Sorry to hear about your uncle, best wishes to you and your family through this
 
Regardless of how expected it is losing someone is always a bit of a shock. It's never real until it happens. So sorry for your loss.
 
You know it's bulking season when you're sitting on the toilet and eating because you need to finish more food so you can get enough sleep... Multitask-bulking at its finest
 
Debated taking today off since I worked late but I was feeling good so went in for hyper legs. Really had a great session. Was planning to have a few slices of pizza from this local place my mom and sis were gonna get while we decorated my moms xmas tree but they ended up getting some other place and it looked like crap so I just went home and ate ha. No point blowing my macros on something that wasn't even good. I'll have a cheat meal some other night.
 
booneman77 said:
Debated taking today off since I worked late but I was feeling good so went in for hyper legs. Really had a great session. Was planning to have a few slices of pizza from this local place my mom and sis were gonna get while we decorated my moms xmas tree but they ended up getting some other place and it looked like crap so I just went home and ate ha. No point blowing my macros on something that wasn't even good. I'll have a cheat meal some other night.
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Just make sure it meets your macros?
 
broke another deadlift PR. Kept my RPE around 8.5, and nailed 395 for deadlift. Can definitely hit 400, but again, trying to keep it easier for the CNS. 400 in sights! tried to keep everything tight and explosive. session lasted about 90 minutes

Weight: 151.6

Back

Pyramid Deads
225x6
225x6
275x3
315x2
335x2
365x1
395x1 (PR)
395x1
315x2

4x8-12 SA DB Row
70x12
80x11
90x9
90x8 > 60x12 > 45x15

4x10-12 Iso Lateral Hammer Row
90x12
90x12
100x10
100x10

3x15 MTS High Row (Explosive focus)
50x15 for 3

4x10 Smith Row (Rhomboid Focus) > Smith Shrugs

3x30 Drop-Set Machine Seated Back Row
- Goal was a hard 10, then slight drops in weight until I hit 30 reps for each set

3x12 Prone Rear Delt Raise

cals are now at 2,900 too, knocking on 3,000's door
 
Tuesday: Legs hyper - session went really well, its my lower volume week so it was a shorter workout but I made sure to really push the intensity.

Wednesday: push hyper - decided to add some drop sets at the end of a couple exercises and for the first time in awhile had a great pump going. overall the last few days things have been feeling/looking much better as far as vascualrity and pumps go. Definitely think there was some benefit to the lower carb week last week to help out. Also upped my ara to 1.5g and so far im liking that even better. No crazy DOMS, but i definitely feel my workouts the next day. More of a dull ache then outright pain (except my hamstrings after last weeks power leg day... they were sore to the touch).

Weight had been steady around 193-195lb leading into this week so we will see what the bump to 2800kcals looks like next week. Probably wont bump cals regardless as there will be a few cheat meals next week for xmas and such. Honestly, I'm not even worried about overdoing the calories at this point as I only have a few more weeks at home to enjoy myself... I can worry about dieting down when I start my new job and have no friends, family, or hobbies around to occupy my time. Also, body comp is by far the best it's even been at this weight so I'm really happy with my progress since starting bulking.
 
Just finished Ara. Got like 4 days of ABE and that's done. Then a solid 3-4 week break from everything then probably magnitropin again for me
 
Stats Comparison (8/6/14-12/18/14)

New stats in BOLD

Height: 5'10"
Weight: 169.1lb--->193.2lb (+24.1lb)
BF%: 12%(20.92lb)--->14.5%(28.01lb) (+2.5%)
Fat Gain: 7.09lb
LBM Gain: 17.01lb

PR's:
*These were all in the spring (pre-cutting)
Squat - 315x1--->315x1 (form and depth were so much better these shouldn't even compare)
Bench - 230x1--->235x1
Deadlift - 315x1--->325x1(no straps this time either)
OHP - 175x1--->175x1 (form and depth of lowering portion significantly improved)

Overall, my strength has more then returned and my progress week to week continues to grow. The biggest thing that I focused on during this time so far was improving my ROM and form on all exercises. When I started (after my cut) my weight numbers were garbage anyways so I have been ensuring that I don't get caught up in the numbers and kept the same form I would use for lighter reps. Overall, I just feel thicker, stronger, and really healthier all around.
 
booneman77 said:
New stats in BOLD Height: 5'10" Weight: 169.1lb--->193.2lb (+24.1lb) BF%: 12%(20.92lb)--->14.5%(28.01lb) (+2.5%) Fat Gain: 7.09lb LBM Gain: 17.01lb PR's: *These were all in the spring (pre-cutting) Squat - 315x1--->315x1 (form and depth were so much better these shouldn't even compare) Bench - 230x1--->235x1 Deadlift - 315x1--->325x1(no straps this time either) OHP - 175x1--->175x1 (form and depth of lowering portion significantly improved) Overall, my strength has more then returned and my progress week to week continues to grow. The biggest thing that I focused on during this time so far was improving my ROM and form on all exercises. When I started (after my cut) my weight numbers were garbage anyways so I have been ensuring that I don't get caught up in the numbers and kept the same form I would use for lighter reps. Overall, I just feel thicker, stronger, and really healthier all around.
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Dem gainz Boone! 24lbs eh? Yousa beast!

Form over weights will pay dividends, srsly good work!
 
do any of you guys order from Omaha Steaks?

i love love love their sirloin supremes and ahi tuna steaks, they got free shipping today and tomorrow so i'm about to order some with a gift card i have too
 
booneman77 said:
New stats in BOLD

Height: 5'10"
Weight: 169.1lb--->193.2lb (+24.1lb)
BF%: 12%(20.92lb)--->14.5%(28.01lb) (+2.5%)
Fat Gain: 7.09lb
LBM Gain: 17.01lb

PR's:
*These were all in the spring (pre-cutting)
Squat - 315x1--->315x1 (form and depth were so much better these shouldn't even compare)
Bench - 230x1--->235x1
Deadlift - 315x1--->325x1(no straps this time either)
OHP - 175x1--->175x1 (form and depth of lowering portion significantly improved)

Overall, my strength has more then returned and my progress week to week continues to grow. The biggest thing that I focused on during this time so far was improving my ROM and form on all exercises. When I started (after my cut) my weight numbers were garbage anyways so I have been ensuring that I don't get caught up in the numbers and kept the same form I would use for lighter reps. Overall, I just feel thicker, stronger, and really healthier all around.
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i dont care if you say your getting soft
the results dont lie brother....
Great work.

not to mention the key word "Heathier"
 
tyga tyga said:
Dem gainz Boone! 24lbs eh? Yousa beast! Form over weights will pay dividends, srsly good work!
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you got it man! Every exercise just feels smoother and more comfortable with good form even at the higher weights. It's helped my confidence a ton which is big since I always lift alone.

Swolbraham said:
nice bro! i gotta do a similar update i'll see if i can make some time this weekend
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definitely. I haut copied my stats from page 1 and updated.

The Solution said:
i dont care if you say your getting soft the results dont lie brother.... Great work. not to mention the key word "Heathier"
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you're definitely right... I need to look at the numbers more often just so that I have a better idea of where I truly stand and not just how I feel that day.

Another big thing is this shows me how much muscle I probably lost while I cut. I was a lot higher bf last year but no way was I 20lb of fat heavier. Gotta work on my cutting this spring to keep the muscle loss minimized.

kbayne said:
Nice work Boone!
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NattyForLife said:
Crazy results boone! Putting in work!
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thanks guys!
 
had an awesome chest / tri sessions. getting stronger every workout, recovery is great, just everything is going well. my previous max on seated OHP was 135x2... as you can see below, i destroyed that today. killed it, my spotter didn't have to do **** either.

going to stop tracking weight for the smaller exercises, as i keep reading on Meadow's site it's not necessarily pointless but there is so many other things that go into something being a good session. I'll track the main exercises, but not the isolation stuff

Weight: 151.6

Chest / Shoulders

4x Cable Chest Fly’s (Palm’s down)

4x Triple Drop Set, Lateral DB Raise

Pyramid Seated OHP
65x12
95x10, definitely a PR for reps
115x10, PR reps again
135x6, previous high was 2
155x3 (PR!)
85x15 > 65x16 > 45x11

5x Resistance Banded Hammer Press w/ Band Pull Aparts

3x Weighted Dips

3x Incline Smith Press, w/ Partials

3x Cable Rear Delt Fly
 
Hard for me to know what feels better, a big OHP, squat or dead pr... Obv the weights with s/d are way more impressive but there's just something mantastic about holding weight above your head like atlas
 
I don't think tracking weight is necessary IF someone has reached a certain level with their training (assuming building muscle is the top priority). I haven't tracked any lifts in a couple years and in that time have made some of my best progress in 19+ years of training. With the way my training is setup, there wouldn't be much value in tracking weights either (due to constant change in techniques, variations, and exercise selection/order). If I end up squatting immediately after a leg press/walking lunge superset, I'm not thinking about setting any records. If you walk into the gym everyday thinking about hitting PR's with every exercise, chances are you won't be working everything efficiently.
 
Only reason I see to track numbers is if you're more focused on powerlifting/setting PRs.

I know for most of us, we are in the gym to build muscle. Of course getting stronger is a plus, but when you focus on the movment/mind-muscle connection and contraction, you're not going to be pulling or pushing as much weight as want (leave ego at the door). Just my personal opinion :).
 
lol well good thing we spoke about not caring too much about numbers, because numbers wise, my squat session was awful yesterday. but i'm sore, legs are very sore today and i still feel like i had a great session. The Tri-Set I did of BB Lunge/HS/BW Lunge was pretty intense. I legitimately came close to puking, really pushed myself. Was more mad about a crappy squat performance, but this made up for it. Quads, hams were just burning

Weight: 151.6

Legs

4x8 Seated Ham Curls

3x12 Hip Adduction

Pyramid Squats
185x8
185x8
225x5
Challenge set of 245x5 (goal was 5+)
Challenge set of 275x1 (goal was 3+)
^ awful, just a ****ty ****ty set. No explosiveness, decided to cut my losses here, finish my last set and move on and say **** it
Challenge set of 155x18 (no goal just until I puke lol)

Tri-Set, 4 sets of Weighted BB Lunge x10, Machine Hack Squat x15, Bodyweight Lunge x10

4x12 Lying Ham Curl w/ 2s Iso-Hold (lighter weight, extreme focus on flex)

3x8 Leg Extension

300 Rep Extended Set - Leg Extension
 
Here you go
next back workout this is how you will start it

Deadlifts ----> Rack Deadlifts ---> pull-ups
thank me later for that tri-set

Boone you can try this too, just don't make a long roadtrip :)
 
When Austin set up that tri set he did this

Deadlifts in the 4-6 range
Rack Deadlifts about 1" below knee in the 8-10 rep range
Pullups 8-10

now pull ups will vary from person to person, so i would sugest doing them banded for extra fun.

or you could swap the rack deads for Deficit pulls
 
That looks like insanity! But definitely gonna go for it. Haven't done rack pulls in forever and have been itching to.
 
I enjoy doing deadlifts into rack pulls. Intensity level = 10 for sure.

I would recommend doing assisted pull-ups to really get a good squeeze in the lats and hold for a count at the top.

Now that I think about it, it's actually back day #2 for me today :)
 
kbayne said:
I enjoy doing deadlifts into rack pulls. Intensity level = 10 for sure.

I would recommend doing assisted pull-ups to really get a good squeeze in the lats and hold for a count at the top.

Now that I think about it, it's actually back day #2 for me today :)
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Great minds think alike sir
 
I wish there was an assisted pull-up machine at my gym. I'll have tit ale bands with me
 
Soooo pumped the local Kings by me can hand make my grass fed beef to order. 3 lbs, 93% lean to the face! They never have it pre cut so i m always like **** this sucks, but I asked today and they were like ya no problem!

I also got some ahi tuna steaks. Sirloin supremes and salmon from Omaha steaks coming in. Protein heaven
 
Having a good butcher is a great tool in a bodybuilder's arsenal
 
Damn good lift today, just a secondary pump session so predominantly focused on form, mind muscle, and tried to get extra ROM on everything. Incline DB Press was particularly nice, can easily do 80's for reps now.

Weight: 150.6

Chest & Back Secondary

4x Chest Cable Fly w/ SS to Extra ROM Push Ups

4x Reverse Cable Fly

5x Incline DB Press, with Drop set to 35 lbs

4x Lat PD w/ SS to Assisted Pull Up for 2s Iso Hold at Top

4x MTS Low Row

4x Machine Hammer Press (Explosion focus)

Did a quick biceps/triceps superset before I headed out. 60 mins, in and out, and tomorrow will be an off day
 
Roller coaster day so far... Started by being woken up to my realtor calling to tell I had an offer on my house (yay) then told me it was a total lowball offer (lame) then said there was another person that wanted to look today (yay)... Went back to bed for awhile with the plan to get up, clean up the house, and hit the gym while they showed the house. Had to skip morning sex due to time constraints (bs) before cleaning and the as I was about to walk out the door, dropped my water bottle (full of bcaas) and it exploded all over the kitchen floor. Had to hurry and clean 40oz of red liquid up 20min before the house wS being shown...

Got to the gym for push power day and what a mess. Just couldn't get my head into the workout at all and strength was absolutely garbage. First time in months that I've not been able to hit just about any of my numbers. Every set just made me more and more frustrated and just ruined the workout even more. If I had been able to go home I prob would've just left after the first exercise and tried again later or just tomorrow but I didn't have anything else to do so I pushed through.

Once I left, I got a voicemail from the real estate lady and the ppl that were looking said it was overpriced but the og offer group had gotten nervous when we told them there were others lookig and upped their offer to my asking price.

What an up and down day. Finally got home to eat and relax and enjoy the fact that my steelers are in the playoffs... Now I just have to pray my fantasy team can pull out a miracle in the championship as thanks to Brees laying an egg and a few others sucking I'm all but hosed.
 
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