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Swol and Boone's Quest To Get Hyooooge

booneman77 said:
my brain is exhausted ha. Going to bed early and then doing bobs pull insanity tomorrow. Take out the rage on the weights.
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that is just the beginning of the workout my man, you are not even seeing the other 2/3's of it :)
if you felt like garbage should of just walked away instead of half assing a session.
 
The Solution said:
that is just the beginning of the workout my man, you are not even seeing the other 2/3's of it :) if you felt like garbage should of just walked away instead of half assing a session.
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I would have but I had nowhere to go ha. Figured I might as well just push some weight around and not worry too much about hitting the numbers. Just don't get hurt was pretty much the name of the game.

What all else did you throw in there? I was thinking do the tri set for say 5 rounds and then some other work like lat pull downs, chest supported db rows and then finish with some cable rows
 
booneman77 said:
I would have but I had nowhere to go ha. Figured I might as well just push some weight around and not worry too much about hitting the numbers. Just don't get hurt was pretty much the name of the game.

What all else did you throw in there? I was thinking do the tri set for say 5 rounds and then some other work like lat pull downs, chest supported db rows and then finish with some cable rows
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If you can make 5 rounds on that tri-set you do not train with enough intensity.
 
The Solution said:
If you can make 5 rounds on that tri-set you do not train with enough intensity.
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with long enough rest in between I wouldn't think it'd be an issue. Plus you can always go for volume instead of intensity. How would you lay it out?
 
thats the problem.
Anyone can rest 5 minutes between sets, but is it optimal? probably not. if you were training to be a power lifter sure you can rest 5 minutes between a heavy squat set.

Thats why intensity is key and RPE plays a major factor in pushing your limits. Bodybuilders are more prone to super/giant sets and also varying their rest times and more so going to be shorter than that of a powerlifter or trying to go HAM and RPE 10 on a lot of lifts.

Get to that uncomfortable zone, then you start to make your best progress. I would personally do RPE of 9 on the Dead/Rack Dead and then failure on the pull-ups.
Honestly after that tri set you wont have much left in the tank if you are doing it right and not waiting around and watching a movie on your phone between sets. 2 minutes max rest.
 
Totally different gym day today vs yesterday... Went in to do Bob's deathlift tri-set but there were actually like 4 other people (wtf) there and there wouldn't have been enough plates so I just did my normal pull power day. Started at 185 for deads (2per set) and felt reallt solid so I bumped up a couple times and ended my last 3 sets at 300. Love it. Def gonna set another PR in a couple weeks when I have my 1RM week. Rest of the workout went just as well and I was totally back into it mentally and physically. Just an off day yesterday and I'm 100% sure it was my mind that really just killed me.

Finishing up the last bit of xmas shopping today and then tonight/tomorrow I'm going in total relax mode and just vegging out and cathcing up on some movies and sleep. Gonna hit a hyper laeg day tomorrow but its my deload time so it wont be anything tough. Prob will hit push and pull on xmas eve and then take xmas day off to rest and eat. Or I might not. I'll see how I feel and what the schedule looks like. The next few weeks I pretty much plan to overtrain and just eat more and rest up when I'm not at the gym. Once mid-january comes around I'll be moving so I'll need a few off days to move and then a few to get settled in my new place (if I ever find one)
 
Legs hyper today just felt great. Nothing but pump work but weights all went up again too. Pwo meal: Chipotle venison and mixed veggies over chili spiced red quinoa

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first workout with my brother, and i love having him there. can do so much more with assisted stuff and just idk its more motivating

Weight: 150.8

Back

Pyramid T-Bar Row
70x12
95x10
95x10
105x6
105x6
75x12 > 50x10 25x14

4x BB Row > Pull Ups

5x Supported DB Row > Resistance Band Horizontal Row (Used a bench’s leg, and basically pulled the band for 8-10 reps and held the contraction for 3-5s)

4x Rope Lat PD > Drop-Set

5x DB Shrug > Face Pulls (Trap Focus)

3x Seated Machine Row

I then did a challenge set where I put the lat pulldown, narrow grip, on 120 lbs and see how many reps I could do.

Went full out beast mode, 43 strict reps, and then 17 assisted with help from my brother. arms and back shot, workout over
 
It's nice when you can workout with your brother. Wish I still worked out with mine, but he works out with his wife lolol

Nice job on the challenge set bro
 
tyga tyga said:
It's nice when you can workout with your brother. Wish I still worked out with mine, but he works out with his wife lolol

Nice job on the challenge set bro
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Thanks man. I will have a camera boy too. It'll be a nice change of pace being able to do different things, like Iso holds on hack squats tonorrow
 
Two brothers lifting together = health, happiness and long life! Subbed.
 
kenpoengineer said:
Two brothers lifting together = health, happiness and long life! Subbed.
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Thanks my dude, glad to have ya

Got a killer leg session today and tomorrow since my gym is closed I'm going to the athletic training facility I work my second job at and rocking chest and shoulders before the feast begins!
 
Jelly
my brother lives in Colorado
hes flying home to Pittsburgh to his wifes house in West Mifflin and the fuker aint even gonna come up to Erie and say hello while hes home for a week
= weak sauce.
 
The Solution said:
Jelly
my brother lives in Colorado
hes flying home to Pittsburgh to his wifes house in West Mifflin and the fuker aint even gonna come up to Erie and say hello while hes home for a week
= weak sauce.
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Sounds like you better road trip it down here! The weather is niiiiccceeee
 
Absolutely crushed my legs today. Hit a PR too on squat of 315! I have a vid and will be posting it when I upload it tonight. Right now I'm playing a chitload of Xbox lol

Weight: 151.4

Legs

˙4x Leg Curl / Leg Ext super set to Warm up

Pyramid Squats
135x10
155x10
185x8
225x6
245x6 (PR Reps)
275x1
315x1
135x35... Challenge set. Felt so ****ing good!


4x Hack Squat with 10s Iso-Hold
- Having a partner for these was incredible. My brother was able to push against the weight, with my knees holding the weight slightly above 90 degrees. Absolutely burned

4x25 Explosive Leg Press, Toes Pointed Outward

3x12 SL Leg Curl

3x12 SL Leg Ext

3x Calf Raise / Dorsiflexion Super Set
 
Swolbraham said:
Absolutely crushed my legs today. Hit a PR too on squat of 315! I have a vid and will be posting it when I upload it tonight. Right now I'm playing a chitload of Xbox lol Weight: 151.4 Legs ?4x Leg Curl / Leg Ext super set to Warm up Pyramid Squats 135x10 155x10 185x8 225x6 245x6 (PR Reps) 275x1 315x1 135x35... Challenge set. Felt so ****ing good! 4x Hack Squat with 10s Iso-Hold - Having a partner for these was incredible. My brother was able to push against the weight, with my knees holding the weight slightly above 90 degrees. Absolutely burned 4x25 Explosive Leg Press, Toes Pointed Outward 3x12 SL Leg Curl 3x12 SL Leg Ext 3x Calf Raise / Dorsiflexion Super Set
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Nice brother
 
The Solution said:
Weight has been around 151 for a while there brother, time to bump up them kcals
a few extra christmas offerings wont hurt either!
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Yeah imma ride it out this week at 2900 cals still seeing as tomorrow I'll be eating a hefty dose of food, I hope. depends what my FAM makes lol

If not its on to 3k calorie town!
 
good squat

here is some tips before you descend you may want to point your elbows down more to help with extra back tightness and staying tighter throughout the motion.
Sit back a bit more by breaking at your knees first and not pushing your butt back when you descend. if you break at your knees like when you sit in a chair it may help you get a bit deeper into the hole.

So, like I said, cuing is something that is highly individual. I believe people overuse the cue "sit back" and I rarely ever use this cue with any of my clients or athletes unless are HIGHLY quad dominant (some females) or they just don't understand the motor pattern.

Take this for example - when you go to sit down in a chair, you don't set up two feet in front of it and try to push your hips back as far as possible to sit down. You simply have the edge of the chair on the back of your knees and you sit down. Same concept applies to high bar squatting.
 
I don't like the angle, but mostly I'd just watch the head position. Craning the neck like that may lead to some positional issues down the rest of the spine.
 
Swolbraham said:
Thanks guys. I've read looking up helps keep back tightness bolt? Idk you'd know better than me
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We want it "packed" not back IMO. Tightens stuff up but up tends to mess up position in other areas of the back.

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These Christmas eats suck :(

My aunt can't cook, which is why I want Christmas back at my house. But all I've and so far was 6 chicken nuggets. Sick appetizers.

Kid just wants copious amounts of meat :(
 
Swolbraham said:
These Christmas eats suck :( My aunt can't cook, which is why I want Christmas back at my house. But all I've and so far was 6 chicken nuggets. Sick appetizers. Kid just wants copious amounts of meat :(
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oh man sorry to hear. I just ate two massive plates of anything imaginable. My step mom had 3 ovens going and at least 9 dishes and apps on top of that. Bout to crush some cookies now.

Merry Christmas bros!
 
booneman77 said:
oh man sorry to hear. I just ate two massive plates of anything imaginable. My step mom had 3 ovens going and at least 9 dishes and apps on top of that. Bout to crush some cookies now.

Merry Christmas bros!
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Jelly

Dma378 said:
Chicken nuggets WTF??
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Exactly my reaction

The Solution said:
You went to McDonalds on Christmas?
not sure if srs.
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Didn't go to McDonald's... Its part of what was served. No vegetables or sides either literally ate 3 lbs of turkey breast and ham. That's it. At least I probably doubled my protein intake. Pissed too cause my aunt left the apple pie home.. And that s what I wanted most
 
Swolbraham said:
Jelly



Exactly my reaction



Didn't go to McDonald's... Its part of what was served. No vegetables or sides either literally ate 3 lbs of turkey breast and ham. That's it. At least I probably doubled my protein intake. Pissed too cause my aunt left the apple pie home.. And that s what I wanted most
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Raid her house tomorrow after a workout = problem solved.
 
So yesterday was pretty up and down for me. I was going to workout with one of my clients at the athletic training facility I work at... well I get there and sure enough the door knob broke last week and no one gave me a new key. Had the keys to get in to the building and unlock the pad lock, but not the door knob...

So being all motivated and chit we drove over to a nearby park and did some HIIT and went to a parking lot and did some schoolyard prisoner type chit. Basically did a bunch of super sets using park benches, monkey bars, etc.

8 60 Yard Sprints
4 40 yard sprints

5 rounds of:

Pull Ups > Push Ups > Hanging Leg Raise

Dips > Resistance Band Pushdown

Resistance Band Row > Push Ups

Then, feeling like a dirty animal and still wasn't satisfied really.. and I blame this on Nitramine.. I just wanted to do **** lol... we did car pushes. Basically I put my NIssan Altima in Neutral, and the other one would sit in the driver seat and we'd push the car up and down the parking lot. did 8 sets of about 40-50 yards.

Ended off with some stretching then went home.

At my aunt's the food was eh. Appetizers were a joke lol, I know she can't cook all that well so whatever, I basically had 6 chicken nuggets. Dinner was ham, turkey, corn pudding and that's about it. It was funny cause the rest of my family was making fun of her for no vegetables (She said corn pudding was lmao), no other side dishes, etc. She did make homemade meatballs and italian sausage, but I basically ate an estimate 2.5-3 lbs of meat.

Dessert there were Christmas cookies, and I'm not a big cookie or cake guy. What I was really excited for was my aunt's homemade Apple Pie... and she forgot it at home :(

Oh well, enjoyed being with my family and that's what counts. One of my clients got me big ass bottle of red wine too which was cool and unexpected

Hope everyone had a great Xmas! What are you guys doing for New Years?

My friends wanted to spend $150 for all you can eat/drink in the city, but not including transportation, so we're looking at a $200 night.. eff dat. Prob staying home
 
Did somebody say apple pie?
PWO breakfast
 

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I'm having a going away party at my house for nye. You're welcome here ha. A couple of my friends from philly are driving out so you can catch a ride ;) just gonna get stupid and enjoy a last night with friends
 
Brother is coming up tomorrow for breakfast, my job is to cook go figure
made buckeye fudge for dessert. Nearly used 3 full sticks of butter, and a half jar of peanut buter and 3 cups of chocolate + 4 cups of powdered sugar
This bastard better like it HAHA
 
The Solution said:
Brother is coming up tomorrow for breakfast, my job is to cook go figure
made buckeye fudge for dessert. Nearly used 3 full sticks of butter, and a half jar of peanut buter and 3 cups of chocolate + 4 cups of powdered sugar
This bastard better like it HAHA
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lol if he doesn't like it then somethings wrong
 
The Solution said:
Brother is coming up tomorrow for breakfast, my job is to cook go figure made buckeye fudge for dessert. Nearly used 3 full sticks of butter, and a half jar of peanut buter and 3 cups of chocolate + 4 cups of powdered sugar This bastard better like it HAHA
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how can that not be good ha? All the best yummies in one big pot
 
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