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Watch me swell up (with Swoll-N) 0.0

Legs

3 caps swoll-n

Squats
135x12
225x12x10

Hack Squats
1 pps x12
1 and a quarter x12
2 pps x10
2 and a quarter x8

Leg extensions
110 x16
130 x16x12

Calve raises on hack squat (1 second stretch at bottom and 1 second flex at top)
1 pps x12x12x12

Leg raises
Bw x12x12x12

Oblique twists? Idk the windshield wiper movement
2 sets x8
 
StephenGarcia said:
Legs

3 caps swoll-n

Squats
135x12
225x12x10

Hack Squats
1 pps x12
1 and a quarter x12
2 pps x10
2 and a quarter x8

Leg extensions
110 x16
130 x16x12

Calve raises on hack squat (1 second stretch at bottom and 1 second flex at top)
1 pps x12x12x12

Leg raises
Bw x12x12x12

Oblique twists? Idk the windshield wiper movement
2 sets x8
Click to expand...

Great workout Stevo! Keep it up Brother!
 
Went to my buddies new apartment and chilled right after lifting.

Had 2 pieces of cheesecake, been so long.

Finally back home 4 hours post lift and the pump is still strong



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Miss my tree trunks. Instead of hitting them twice a week I've hit legs like once every two weeks.
 
So yesterday was supposed to be my off day but I felt like doing something to celebrate the good news. And I could think of no better way than take 3 caps of swoll-n and go hit a nice shoulder volume session.

Started out with some seated shoulder press
50'sx16
60'sx12
70'sx10
80'sx8

Cable Side Laterals
3 sets 20 one arm at a time

Reverse Flyes (second hold at top)
20's x12x12
25's x10x10

Upright rows (again holding for a second at peak of concentric motion)
60 lb ez bar x10x10x10x10
SS with
Barbell front raises same weight same reps

Seated Low Cable Facepulls (with the rope)
3 sets of 16 (one of my favorite exercises)

Barbell shrugs w/ double overhand grip
135x12
155x12
175x12
195x8

NOT DONE YET
10 minutes cardio on the elliptical. Have to start building my endurance for cutting season.
 
StephenGarcia said:
So yesterday was supposed to be my off day but I felt like doing something to celebrate the good news. And I could think of no better way than take 3 caps of swoll-n and go hit a nice shoulder volume session.

Started out with some seated shoulder press
50'sx16
60'sx12
70'sx10
80'sx8

Cable Side Laterals
3 sets 20 one arm at a time

Reverse Flyes (second hold at top)
20's x12x12
25's x10x10

Upright rows (again holding for a second at peak of concentric motion)
60 lb ez bar x10x10x10x10
SS with
Barbell front raises same weight same reps

Seated Low Cable Facepulls (with the rope)
3 sets of 16 (one of my favorite exercises)

Barbell shrugs w/ double overhand grip
135x12
155x12
175x12
195x8

NOT DONE YET
10 minutes cardio on the elliptical. Have to start building my endurance for cutting season.
Click to expand...

Great Workout Stevo! Glad I could make your day :) the fun has just started. NLA is moving up the ranks fast and were rite in the middle of it. Hold on Brother, its gunna be one hell of a Ride :)
 
StephenGarcia said:
I got put in handcuffs today.

Got pulled over for a violation and then my truck was searched for steroids and marijuana.

All because I'm a sarcastic ass hole who is apparently too aggressive. Oh well I gave them a hard time
Click to expand...

This is hilarious!!! Gotta love profiling!!

- Valdez
 
Valdez said:
This is hilarious!!! Gotta love profiling!!

- Valdez
Click to expand...

I have jerks for friends, posted it on fb and everyone just liked it hahahahaha. My mom thought I was joking when I texted her about it. No one cares about my feelings :( lmfao jk
 
StephenGarcia said:
I have jerks for friends, posted it on fb and everyone just liked it hahahahaha. My mom thought I was joking when I texted her about it. No one cares about my feelings :( lmfao jk
Click to expand...

Haha I read that on ur fb lol if it makes ya feel better all my friends would've done the same
 
StephenGarcia said:
it's always funny when it happens to somebody else!
Click to expand...

Yep, I actualy got searched my first time taking moms iroc out when I turned 16 along time ago. I was eating a taco across from a bar and the police officer thot I was snorting something lol. That happened later :) but all in the past now, no more breaking my body down its time to build it up :)
 
msrider said:
Yep, I actualy got searched my first time taking moms iroc out when I turned 16 along time ago. I was eating a taco across from a bar and the police officer thot I was snorting something lol. That happened later :) but all in the past now, no more breaking my body down its time to build it up :)
Click to expand...

lmao!!! Bad real estate to nom I suppose

and whoop whoop, looks like its gains o'clock
 
Kill it Bro! Its about time for me to have a seat in the Bobs man cave, my fathernlaw and have some wings and drinks :)
 
Pull day

3 caps Swoll-N

Pull ups
Bw x10
Bw x8
The bicep pump was ridiculous already
Bw x3 + latpull downs 80 x10

Underhanded
100 x8
120 x8
140 x6 + 80 x8

Hammer strength row machine
1 pps x16 (one hand at a time) trick to this is sliding your elbow across your side and squeeze at the top
1 + 25 x12 2 handed now
2 pps x10
2 + 10 x8
2 + 2 10's x6

Bent over rows underhanded
135 x12
135 x12
135 x16
135 x16

T bars
4 plates x6 x6 x7
Kept reps low so form was perfect

Low cable rows
120 x12
140 x12
160 x8
180 x6

Everything was super pumped. Back arms and traps so that's it for today
 
Couple hours and a half dozen tacos later

Maybe a beer or two :)

Pump going strong!

Didn't work traps or bis directly, pretty happy with the pump in those areas though!

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International Chest Day

4 Caps Swoll-N

DB Flat
90 x16
110 x12
130 x8

Incline Smith
135x12
185x10
225x8
275x6

Decline Hammer
2 pps x16
3 pps x12x12x12

Seated Flyes
60 x12
70 x12
80 x12

down to 199, been sleeping in a lot and it's really limited my caloric intake. going to try and be...less useless these next couple weeks as school is winding up need all the time I can get to not fall behind in school, repping and gym.
 
StephenGarcia said:
International Chest Day

4 Caps Swoll-N

DB Flat
90 x16
110 x12
130 x8

Incline Smith
135x12
185x10
225x8
275x6

Decline Hammer
2 pps x16
3 pps x12x12x12

Seated Flyes
60 x12
70 x12
80 x12

down to 199, been sleeping in a lot and it's really limited my caloric intake. going to try and be...less useless these next couple weeks as school is winding up need all the time I can get to not fall behind in school, repping and gym.
Click to expand...

130's db bench is big boy ****, great job Bro!
 
msrider said:
130's db bench is big boy ****, great job Bro!
Click to expand...

the funny thing is most people when they lay back and pop the weights up they do that awkward leg kick, I just picked it up and laid down perfectly and solid. My friend was like "wtf..." cuz he just almost fell doing the same weights hahahaha
 
Back day
3 Swoll-N

Neutral grip lat pull downs
100 x16
120 x12
140 x10
150 x8 + 100 x6

T bar Row
2 plates x20
3 plates x16
5 plates x7
3 plates x12 (hold at top for 1 second, let down in 2 seconds)

Felt so light headed on that last one, really forced a good amount of blood into the muscle

Rack Pulls double overhand grip
2 plates x8
3 plates x6
4 plates x6
Switch to dead lift grip
5 plates x1

Low row
100 x12
140 x12
160 x8
80 x24

Omg. The pump. I feel like I just did my back dirty



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omg the traps are coming in :D
 
StephenGarcia said:
Back day
3 Swoll-N

Neutral grip lat pull downs
100 x16
120 x12
140 x10
150 x8 + 100 x6

T bar Row
2 plates x20
3 plates x16
5 plates x7
3 plates x12 (hold at top for 1 second, let down in 2 seconds)

Felt so light headed on that last one, really forced a good amount of blood into the muscle

Rack Pulls double overhand grip
2 plates x8
3 plates x6
4 plates x6
Switch to dead lift grip
5 plates x1

Low row
100 x12
140 x12
160 x8
80 x24

Omg. The pump. I feel like I just did my back dirty

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=74360"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=74361"/>
Click to expand...

I like the looks of this back workout. I may have to copy it.
 
StephenGarcia said:
do it man!

biggest tip I can give is pull your shoulders back at the top of rack pulls, omg you can feel every back muscle tensing! :D
Click to expand...

Got it. Thanks !
 
StephenGarcia said:
the funny thing is most people when they lay back and pop the weights up they do that awkward leg kick, I just picked it up and laid down perfectly and solid. My friend was like "wtf..." cuz he just almost fell doing the same weights hahahaha
Click to expand...

I gotta do the leg kick lol I got to where I couldn't do them due to my back.
 
StephenGarcia said:
Back day
3 Swoll-N

Neutral grip lat pull downs
100 x16
120 x12
140 x10
150 x8 + 100 x6

T bar Row
2 plates x20
3 plates x16
5 plates x7
3 plates x12 (hold at top for 1 second, let down in 2 seconds)

Felt so light headed on that last one, really forced a good amount of blood into the muscle

Rack Pulls double overhand grip
2 plates x8
3 plates x6
4 plates x6
Switch to dead lift grip
5 plates x1

Low row
100 x12
140 x12
160 x8
80 x24

Omg. The pump. I feel like I just did my back dirty

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=74360"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=74361"/>

omg the traps are coming in :D
Click to expand...

U are gunna look sick after a solid cut! Nice work Bro!
 
msrider said:
I gotta do the leg kick lol I got to where I couldn't do them due to my back.
Click to expand...

dude no lie, someone laid back to do db flat bench today with like 40's or something and they fell off the bench. I had to close my eyes and bite my lip not to piss myself laughing. they werent even weak or anything they worked up to something like 75's but I guess it was a warm up gone wrong. they were fine :)
 
Arm day

This week taking off push pull leg to give my joints a break

4 caps Swoll-N
1 pack animal rage

Decline skull crushers
80 x16
100 x12
135 x8
165 x3

Alt db curls
3 sets 35 x8
Painful, but so great

Hammer curls
2 sets 25 x10
1 set 30 x10

Tricep press down
60 x16
80 x12
100 x10
120 x6

Tricep kickbacks
20 x8
15 x8

So pumped

Vein city, Tx



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StephenGarcia said:
Arm day

This week taking off push pull leg to give my joints a break

4 caps Swoll-N
1 pack animal rage

Decline skull crushers
80 x16
100 x12
135 x8
165 x3

Alt db curls
3 sets 35 x8
Painful, but so great

Hammer curls
2 sets 25 x10
1 set 30 x10

Tricep press down
60 x16
80 x12
100 x10
120 x6

Tricep kickbacks
20 x8
15 x8

So pumped

Vein city, Tx

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=74431"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=74432"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=74433"/>
Click to expand...

You are pumped Brother, wow Nice Veinage my Man!
 
Instead of using the decline benches for my skull crushers I just had to wing it and put a couple 45 lb plates under a normal bench and then adjust it to the "decline" it can go to which is like 5 degrees below parallel. It actually felt pretty nice. never letting my elbows go perpendicular with the floor allowed me to get a good contraction with constant tension. doing them flat normally makes the top of the motion just feel awkward and the tension isnt even so my elbow kinda jerks and hyperextends in a way.

anyway just sharing my thoughts on this variation
 
Legs

2 scoops Recover-D an hour before

4 caps Swoll-N
1.5 scoops Supp-D as soon as I parked
Got the Raspberry Lemon Rage!
Taste like a sonic drink like everyone says, nice and tart but refreshing! Really good taste.

Walked in talked to a couple buds and hydrated while a squat rack freed up.

Within 10 minutes the preworkout snuck up on me in a good way before I knew it I was done with squats at 135 225 and 315. Like I honestly had no clue the energy rush had hit me. Noticed I was sweating a bit which is new I normally stay pretty cool and never really sweat a lot.

I had to sit back and look at my phone for a time reference. Only been like 4 minutes! So my lifting buds finally got there and were like "what the hell I thought you just got here?!" So I told em "I DID!!!!"

They pulled to a bench to so some box squats so I did a couple sets at 315 with that.

Then it was leg curls. Energy going up to match my physical fatigue. So the energy built up and didn't just hit me all at once. It helped where I want it to help...the 2nd 3rd and so on exercises.

Next was leg extensions 4 sets of 16 at increasing weight. My own trick to this is exploding up then when the weight starts coming down flex again and it really strains the quads!

Then some there and back lunges. 65 lb barbells for like 150 feet. 2 sets and I'm done. At the end I should have been dragging ass but I just beasted it. Good form good speed and no real pausing so I was constantly under tension.

Omg I'm pretty pumped fellas.

Here's at the gym


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And here's at home like 30 minutes later

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StephenGarcia said:
Legs

2 scoops Recover-D an hour before

4 caps Swoll-N
1.5 scoops Supp-D as soon as I parked
Got the Raspberry Lemon Rage!
Taste like a sonic drink like everyone says, nice and tart but refreshing! Really good taste.

Walked in talked to a couple buds and hydrated while a squat rack freed up.

Within 10 minutes the preworkout snuck up on me in a good way before I knew it I was done with squats at 135 225 and 315. Like I honestly had no clue the energy rush had hit me. Noticed I was sweating a bit which is new I normally stay pretty cool and never really sweat a lot.

I had to sit back and look at my phone for a time reference. Only been like 4 minutes! So my lifting buds finally got there and were like "what the hell I thought you just got here?!" So I told em "I DID!!!!"

They pulled to a bench to so some box squats so I did a couple sets at 315 with that.

Then it was leg curls. Energy going up to match my physical fatigue. So the energy built up and didn't just hit me all at once. It helped where I want it to help...the 2nd 3rd and so on exercises.

Next was leg extensions 4 sets of 16 at increasing weight. My own trick to this is exploding up then when the weight starts coming down flex again and it really strains the quads!

Then some there and back lunges. 65 lb barbells for like 150 feet. 2 sets and I'm done. At the end I should have been dragging ass but I just beasted it. Good form good speed and no real pausing so I was constantly under tension.

Omg I'm pretty pumped fellas.

Here's at the gym

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=74549"/>

And here's at home like 30 minutes later

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=74550"/>
Click to expand...

I told you that combo is da ****! You gunna be a mad man Broski!
 
msrider said:
I told you that combo is da ****! You gunna be a mad man Broski!
Click to expand...

I was planning on taking tomorrow off cuz I tried low bar squats with 275 and almost snapped my wrists. Never done them before but now I can't wait to take it again. Thinking chest and bi's just added volume :)

Ill never doubt you again lol not that I did but you what I mean
 
Well

4 caps Swoll-N
1.5 scoops Supp-D

Again energy creeped up on me.

Bench
135 x?
185 x12
225 x10
275 x8
315 x4
335 x1
365 x1
225 x3 (elbow twinged) dropped to 135 x20

Incline db (one click under 45 degrees)
85 x12
95 x10
105 x8
115 x6 PR

Now on decline hammer strength
 
Went from 1 plate to FOUR PLATES on the decline hammer strength. PR right there and got 6 solid ones.

1 pps x20
2 pps x20
3 pps x12
4 pps x6 (hard to stay in place and not use body weight)
2 pps x16

Then took some nudez.



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Finally seated barbell shoulder press
Bar x12
95 x10
135 x6
135 x5 failed then +1

More pics



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My everything hurts. Took some Recover-D right now while playing some League of Legends with my buddy. Pretty good day. Tomorrow should be a good pull day
 
StephenGarcia said:
I was planning on taking tomorrow off cuz I tried low bar squats with 275 and almost snapped my wrists. Never done them before but now I can't wait to take it again. Thinking chest and bi's just added volume :)

Ill never doubt you again lol not that I did but you what I mean
Click to expand...

Haha, its intense I worked Bi's and tri's today on it for first time in awhile and **** I was blew up. The added stim is what makes it so much better for me. It makes me more aggressive and angry and fired up. Loven it and gunna workout abit. From now on and stay away from back pain till I'm better
 
msrider said:
Haha, its intense I worked Bi's and tri's today on it for first time in awhile and **** I was blew up. The added stim is what makes it so much better for me. It makes me more aggressive and angry and fired up. Loven it and gunna workout abit. From now on and stay away from back pain till I'm better
Click to expand...

Ya aggression was there. Today as I was looking at 365 on the bar I was thinking "F*CK YOU!" Lmao

Glad you found a way to work around le back
 
StephenGarcia said:
Ya aggression was there. Today as I was looking at 365 on the bar I was thinking "F*CK YOU!" Lmao

Glad you found a way to work around le back
Click to expand...

Damn Hoss! 365 is Bad ass! I think I can work around the back for awhile until I get the shots and hope it goes away for good.
 
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