SC Training Log

[SwoleChamp]

Ive decided to start a log to track progress as Im halfway through my precontest diet. I'm 19 and started my diet at 229lbs, im 5' 6". as of now i am 205lbs. Ill continue to post daily workouts and weekly diet overviews. I will post pics hopefully at 6 weeks out.

Tuesday, August 3rd 2010

8am- 48g whey protein

845am-30 min eliptical cardio
abs

945-3 servings BCAA's, dymatize recoupe

1100-6oz 93/7 ground beef plain

1245-5oz sauteed chicken in safflower oil

200 PM 2 ser BCAA

500 PM 3oz chicken
3oz ground turkey

700 pm 2 ser BCAA

800Pm LEG WORKOUT:

Barbell Squats-feet together 5 sets- 20, 15, 12, 10, 10
Leg Press Feet Out- 5 sets 15, 15, 15, 10, 10
DB Lunges- 3 sets 15, 15,15
Leg Ext Single Leg-3 sets -15-20 reps
Laying Leg Curl-4 sets 15, 12, 10, 10
Single Leg Curl-3 sets 15 ea
Wide Leg Stiff Leg DL- 3 set x 15
Seated Calf Raise 4 set x 20

aprox 10pm 60g whey

1115pm 5oz boiled chicken

1200-35min bike
1235am 3 ser BCAA


This is not all my vitamin supplements but ill discuss those later, this is my main overview of diet but i do add in more fats, typically almonds. Very low-carb but this works well with my body. Ill try and update daily with workouts and diet changes

[Mr.Bones]

Good stuff broly

[SwoleChamp]

leg workout was crucial, didnt make calves or sl deads, too tired bc low carbs really got me today! gonna save hammys and calves for fri when i can really concentrate on them!

[SwoleChamp]

So legs are super thrashed from the workout last night, more intense than i thought!
1st thing this morn was 48g whey, followed by 2 scoops recoupe before cardio.

15min eliptical and 15 min tredmill at 915AM. Followed with 2 more scoops of recoupe.

6oz 93/7 ground beef and hot sauce at 1145, next meal at 120!

Lipo6 Black giving little energy to help me through the day

[DAVIDHARDY]

Pics, broseph; your back is wide in the avi.

[SwoleChamp]

all i have is that back pic right now, im having trouble uploading new ones to rx muscle with my old camera! Ill have more up in aprox 2 weeks when i get my camera in though. Ill keep posting!

[SwoleChamp]

Found these, The back shot is from last week @208lb, the chest shot is from 16weeks at 220lbs

71606

71607

Keep in mind also that im looking very flat right now as im low carbing for next 4 weeks(started 2 weeks ago), Better pics will be up in 2 weeks and even more in 4!

[SwoleChamp]

71608
my other back shot from last week

[DAVIDHARDY]

What show are you prepping for? Natty or assisted?

[SwoleChamp]

NPC Mid-Atlantic Classic in Charlotte NC. Natty, all OTC supplements, i own my own supp shop and only take what i can get through my store, one PH stack though. One day maybe the assist will come but im in no hurry to when im making great gains with otc supps

[SwoleChamp]

Actually gonna do a natty, tested show in spring just for credability, but i love the npc shows with the competition

[DAVIDHARDY]

NPC Mid-Atlantic Classic in Charlotte NC. Natty, all OTC supplements, i own my own supp shop and only take what i can get through my store, one PH stack though. One day maybe the assist will come but im in no hurry to when im making great gains with otc supps

I'm also a natty. Good stuff, owning your own store.


Actually gonna do a natty, tested show in spring just for credability, but i love the npc shows with the competition

What tested show are you doing in the spring? I'm contemplating the NGA Night of Champions up there in Greensboro, NC. At least I think that's where it is.

[Mr.Bones]

Great foundation for sure, might I say you shouldn't neglect the forearms =)

Great back

[SwoleChamp]

Thanks MrBones!, yes def wanna try and bring up forearms no that i look at pic more!

Cardio last night-40min bike
Cardio this morning-30 min elipitcal

Added 25carbs-sweet potato in with food meal one!

[Warped]

Looks good. Great back. Keep it up.

[SwoleChamp]

shoulders and triceps last night followed by 45 min on the bike 2hrs later. still low carbs(none added, just from two shakes and almonds). Liking the low carb, body seems to be responding well and sleep is back to normal!

Didnt make am cardio this morning thow:( so gonna add an extra 20 tonight and do 65 min on the bike before bed.

think im gonna decide not to do a cheat meal(s) this week though, maybe just one meal with some carbs to keep it up. feel like conditioning is lagging and want to continue with bodyfat loss so still no carbs for a while

[growing]

YOu have some good size for only being 19 and natty keep up the good work.

[SwoleChamp]

thanks bro! hopefully new pics at the start of next week will be posted!

[DAVIDHARDY]

What tested show are you planning on doing next sprng?

[SwoleChamp]

not sure yet. maybe an nga show but idk. i really like the npc shows just because i know alot of the ppl that put them on and i have fun bc i usually have a few friends there also.

[SwoleChamp]

hammys calves and cardio yesterday, quick cardio, 15min this am, chest and abs at 4pm. Cardio again at midnight. feeling good, iforce adipoxil giving great feeling while doing cardio and workout

[ayezer]

maybee doing show too should do one in oct 23 in sc

doing well keep up good work! what weight class are you doing.

[Shadow]

Pics look good, especially for 19. Keep up the good work, bro.

[DAVIDHARDY]

Shadow doesn't train legs...

[SwoleChamp]

mid atlantic classic oct 9, light heavy-weight by the looks of it and teen class. maybe middleweight though, tough to say exactly now

[Cogrick2]

You're natty and that big...do you have muscular parents?

Nice work! I'm curious to hear what supplements you use. Also, do you always workout high volume? Your 8/3 workout had 30 sets of overall high reps.

[SwoleChamp]

You're natty and that big...do you have muscular parents?

Nice work! I'm curious to hear what supplements you use. Also, do you always workout high volume? Your 8/3 workout had 30 sets of overall high reps.

parents not so much, my dad works out but not the biggest. yes high volume is what works best for me, even in the offseason.

supplements range from anything over the counter, right now here they are.

ON whey, iforce adipoxil, scivation xtend, labrada efa, acytel l-carnitine, and primaforce citruline malate.
i also use otc test boosters in off season and will be using starting this week in my diet

[SwoleChamp]

back yesterday and refeed day aswell. didnt go to crazy with the refeed however. feeling good and back on it now.
legs tonight followed by cardio about 2 hrs later.

[SwoleChamp]

just finished killer leg workout, have and extreme pump in the quads im guessing due to the refeed day yesterday!

getting in 50g whey now and 8oz boiled chicken in about 90 min, followed by 60 min cardio 90 min later!

just to clarify i am using a pro-hormone stack for my cut, i know ppl dont classify them as natural and some do, when i say natural i mean over the counter. the ones i chose to use are all still on the market to purchase and can be bought at any supp shop(like mine).

I know using them is banned in some natural organizations, some not(such as nga)-no use for 6 months prior.

Just clarifying.

[DAVIDHARDY]

Yeah man, most of the OTC ones are good to use. I did raise a question about Primordial Performance supps, because they looked really promising, but the general thoughts around the boards are to stay away from their prohormones. What are you using? How the hell do you choke down boiled chicken? lol

[SwoleChamp]

Yeah man, most of the OTC ones are good to use. I did raise a question about Primordial Performance supps, because they looked really promising, but the general thoughts around the boards are to stay away from their prohormones. What are you using? How the hell do you choke down boiled chicken? lol

haha boiled chicken = not fun but i manage.

i have an elemental labs 19-nor(tren) that ive had since before it got took off(ive been saving it for this show), and at the 5 week out mark ill finish with that and add it epistane and winnabol til the show.

the only other stack ive used was halodrol and epistane in off season and put on a little over 20lbs on it

[SwoleChamp]

so just finished 40min on the elipitcal low intensity and threw in some calves for the hell of it. gonna be a good day by the way im feeling as of now. shoulders and abs tonight.

[DAVIDHARDY]

haha boiled chicken = not fun but i manage.

i have an elemental labs 19-nor(tren) that ive had since before it got took off(ive been saving it for this show), and at the 5 week out mark ill finish with that and add it epistane and winnabol til the show.

the only other stack ive used was halodrol and epistane in off season and put on a little over 20lbs on it


Yeah, the NGA is very laid back with their rules. As long as it isn't on the WADA list, then pro-hormones are allowed.

[SwoleChamp]

So i see your doing the powerlifting show in rock hill? i may come check ya out, i live in rock hill, work in charlotte.

[DAVIDHARDY]

So i see your doing the powerlifting show in rock hill? i may come check ya out, i live in rock hill, work in charlotte.


That'd be cool man. Here's where it's at:

The American Legion Frank Roach Post 34
199 S. Cherry Road, Rock Hill, SC 29730

Looking forward to meeting you.

[SwoleChamp]

That'd be cool man. Here's where it's at:

The American Legion Frank Roach Post 34
199 S. Cherry Road, Rock Hill, SC 29730

Looking forward to meeting you.

i know exactly where thats at. whats the time of the contest?

[DAVIDHARDY]

It starts at 10am.

[SwoleChamp]

k bro ill try and make it i work til 4 pm on sats sometimes a lil later. if i dont make it good luck to you though. where do you train at?

[SwoleChamp]

so shoulders last night, good supersets and tri sets involved. went home and later did 20min on the bike before bed.

This Am was 45min on the elipitcal again, biceps and forearms tonight with more cardio before bed again.

[SwoleChamp]

quick bicep circut last night, pressed for time. no cardio last night. 45 min on eliptical this AM, have chest, abs tonight. maybe triceps too if time is good. 30 min on the bike before bed again also.

Just wanna also add that new Xtend Lemon Lime is the best flavor yet, my favorite amino acid blend!

[Gerb]

good training, keep it up

[SwoleChamp]

good training, keep it up
thanks for dropping by

[SwoleChamp]

chest abs last night. good workout, killer pump reguardless of the fact im 0 carbs right now, ill take it though.

45 min on eliptical this am. switched cardio to just mornings right now as im not getting enough sleep at the moment, will add it back in at night closer to contest.

feeling good though

[DAVIDHARDY]

I love being keto. I feel stronger, but when the meals get smaller, that's when it really sucks.

[SwoleChamp]

hammys and calves last nite.

Got up this am and hit back hard, one helluva workout. Im really suprised that my workouts arent affected, such as pump and motivation levels, due to the keto diet!

Goin in at 4pm again and gonna hit 45 min on the eliptical and then some arms to finish off the day.

Tommorow is refeed day! Thinking bout japanese steakhouse again the followed by some mcdonalds after, im guessing this is still ok at 8 weeks out,
Oh yea, 8 WEEKS out today, hopefully pics will be up tommorow or wed!

[DAVIDHARDY]

Hell yeah it's fine at 8 out. I'm a big fan of scheduled cheat meals during the diet.

[SwoleChamp]

Thanks bro, i figured im still good as bodyfat is still dropping, just wanted some opinions as well

[DAVIDHARDY]

k bro ill try and make it i work til 4 pm on sats sometimes a lil later. if i dont make it good luck to you though. where do you train at?

I missed this.

I train at East Shore Athletic Club in Goose Creek. It was a World Fitness until a few months ago when ESAC bought it.

[SwoleChamp]

today was rough haha.

got up with killer allergy problems and took a good dose of benadryl, woke back up at 2. Then started my refeed day. no gym today, need time to recover. had three pimento cheese sandwiches to start with an oatmeal bar, then 5guys burger and fries, then bag of sweettarts with a cheerwine float! man it was great, back on the grind now with 6oz steak for supper. cardio in the am

[SwoleChamp]

yesterday was good. 30min cardio am, chest biceps and abs evening

Incline Barbell x5
Decline Barbell x5
Flat DB Flyes x4
High Cable Flyes x 3
Pec Dec x 3
Barbell Curl x4
Hammer Curl x4
Low cable flyes x 3
Concentration Curls x 3
Cable Curls
Crunch Machine x 3
Oblique Crunch x 3 ea side
Reverse crunch x 5
Vaccums x 3 x 90 sec
Cable crunch x 3

Today did 45 min cardio in am. tonight is legs and traps

feeling good as of now

[SwoleChamp]

So got to hit the gym early today. got in at 6 vs the normal 8. good fast pace leg workout with little rest:

Leg Ext 3x15
Vertical Hack Squat-4x12
Horizontal Hack 3x10
Standing Leg Curl 3x10-15
Seated Leg Curl 3x 15,12,9
Barbell Squat Wide Stance 135x20
Squat Feet Together 135x15
Squat Reg feet angled out 135x15
Layin Leg Curl 3x12
Calve Ext 3x20
Seated Calve Raise 3x15

Followed up with 50g syntrax nectar whey isolate.
Good workout, felt good, really focused, and legs still throbbing!

[SwoleChamp]

Havent posted in a while, been sick and was forced to miss some training. Really set me back for my contest prep. Im still prepping for OCT 9th, but im prepared to just skip that show and hit a different show 4 weeks later NOV 11. Ill make the call at about 10days out from oct show.

Been training as hard as possible with my Upper Respritory Infection, workouts have been sucking IMO but at least im there doing the work. I just cant work at the pace i would like. Body weight is now @ 197lbs. Have added carbs back in now.

Hit Legs sunday night and had a good workout.
Chest last night and wish i didnt even go, felt like it was a waste as i had no energy and no motivation levels.
Back tonight so we will c

[SwoleChamp]

Have pretty much decided just to skip the show in oct and prolly nov too. my plans now are to train throughout winter and hit a tested show in first of year followed by an NPC show. Due to everything thats going on right now i cant put in the focus to give my contest prep 100%.

my plans now are to start a video log that ill be posting in here, im gonna be traveling around with my training partner Emmett Ballard, filming training in all types of styles and settings.

Tonight were headed to Monroe NC to train at a old school gym with a friend of mine. we shall have a video up later tonight or tommorow morning sometime.

[SwoleChamp]

Just got some HumaPro in so now im giving that a run. my plans for it are this:
5 first thing AM, 5 mid morning, 5 mid after noon, 5 pre workout, 5 post workout and possibly 5 at bed time

[DAVIDHARDY]

Have pretty much decided just to skip the show in oct and prolly nov too. my plans now are to train throughout winter and hit a tested show in first of year followed by an NPC show. Due to everything thats going on right now i cant put in the focus to give my contest prep 100%.

my plans now are to start a video log that ill be posting in here, im gonna be traveling around with my training partner Emmett Ballard, filming training in all types of styles and settings.

Tonight were headed to Monroe NC to train at a old school gym with a friend of mine. we shall have a video up later tonight or tommorow morning sometime.


Looking forward to the video. I'm probably going to do the Palmetto Cup next year in Columbia for a warm-up show. Depending on how I do in it, I might do the SC State show as well. I'm looking forward to competing in a lot of shows next year.

[SwoleChamp]

i was also thinking about the palmetto, i know a few ppl who have competed in it. Id like to do the Excalibur in Charleston next year as well

[SwoleChamp]

So now that im able to kill the gym thanks to a few much needed carbs, ive decided to enter a Raw bench contest December 4th. I will begin the training for it on my chest day this friday. im planning to film the workout so itll be posted up when its done.

Ideally for me i would like to enter in at 210-215lbs and put up a lift of at least 435lbs. ive done 455 before but at a weight of 225lbs. Guess ill just c where i end up at haha

[SwoleChamp]

Feeling good in the gym this week. body weight is back to around 205. not sure what body fat is. chest day this past friday and put up 365 for 6 (this was my first heavy chest day since coming off pre-contest diet). Legs sunday were great. Hit arms monday and used MPR Pump preworkout and had a killer pump and did the same for shoulders and traps on Tuesday. Strength is up and im glad. Have back tonight which is time for some heavy deads!

[SwoleChamp]

Just got a break and was able to get in to do back early. Lucky for me i work right beside a gym. Went in and did a Circut style session

Bent over underhand barbell rows- 135x15, 135x15, 225x10, 315x6 drop to 225x8 drop to 135x10

Assisted pull ups(only 30lb)- 20, 15, 15

Seated Row(ours is like a T-bar) 90x15, 135x12, 180x 8 drop to 100x115

Lat Pull down 140x20, 160x15, 160x15

Underhand high pull 135 x 15 reps for 3 sets

I did this all with 25-30 sec rest between each set. I have to say its one of the best back pumps ive had in a while. Just put down 10 humapro and chaind out and gonna grab som Elite Primal-Dymatizes new Beef Protein Isolate in about 30 min. Good times...

[SwoleChamp]

Legs tonight!
Gonna go and mutilate them!

Anyone needing supplements, check me out, just hit up the link in my sig. Chaind out and Humapro free shipping

[SwoleChamp]

Did legs Wed and there still store as crap haha. it was a good workout!

Chest tonight with Chad Jordan from Europa Sports. Our current goal: Bench contest in 3 weeks!

After that a bb show in April 2011!

Lets see if we can rep 405 a good 3-5 times tonight? Then gonna work on some power technique...see how it goes!

[DAVIDHARDY]

Wow, 405 once and I'd be exstatic, as Iron Mike would say.

[SwoleChamp]

haha didnt get up to 405 like planned, had a weird feeling in my chest and didnt wanna take a chance and tear something, stayed at 315 for 3 sets 6 with 3 sec pauses so i felt it all the same lol. went 365 decline for 5, incline 275 for 2 sets of 8. All these were barbell. then im not sure the proper name for them but i took the bar and set it up about an inch off my chest with 315, and worked on driving from the bottom and locking out. did 2 sets of 10 with 5 sec pauses in between reps, those were brutal lol.

[SwoleChamp]

Ok so now im implementing my new Training Method that i created, P.E.P.C.C., theres a thread i created about it under the Training methods forum. Anyways, hit back last night and i must say it was a killer workout, i deviated off of my planned workout on a few sets just due to time and a cold thats whooping my ass, but heres how it went:

Stretch and loosen up then,
POWER:
Barbell Deadlifts- 135 x 15, 225 x 12, 315 x 10, 405 x7. Didnt continue with the last two sets( was losing air due to asthma problems this week). Next week i will continue with hopefully 450 x 4 and 500x2.

T-Bar(improvised with hammer row, standing to feel the same as t-bar)-270x8, 360x6, 450x2

Wide lat pull down- 200x12, 220 x 8, 240 x 6

EXPLOSION:
1 arm db rows: 125lb x 8 each x 2 sets. didnt do the last two as planned

PUMP:
Underhand Bent over barbell row: 135x15, 185x12

Weighted Back extensions: 130x16, 170x12

CUT:
Seated Cable Row: 260x6 drop 200x6 drop 140x8, then second set: 260x7, drop 200x7 drop 140 x6

Fixed Wide Lat Pull(in place of assisted pull ups)- 100x 15 add to 140 x 10 add to 170 x 5 for 2 sets

COMPLIMENT:
Flat barbell bench press: 135 x 15, 135 x15, 135x15. All slow and controlled really just feeling the weight

[SwoleChamp]

Hit shoulders last night using my P.E.P.C.C. program, an intense workout again for sure. Woke up this morning with Rear Delts still pumped from the workout. Heres how it went:

Barbell Military Press-135x15, 185x12, 225x9, 275x5

Barbell Shrugg-315x15, 365x10, 315x10

DB Side Raises 45'sx10, 45sx8, 45sx7

Standing Press-95x8 x 4 sets, all working on explosion power off bottom

Rear Cable Flyes(Rear Delts)= 7lbsx20, 14lbsx 15, 22lbsx12

Cable Front Raises- 22x12 each, 27x9 each, 40x4 each

Reverse Pec Dec for Rear Delts 175x7 d 145x7 d 115x7 d 75x10 for 2 sets

Upright Rows-45x20, 45 x15



Again deviated off of about three sets bc of time but still an intense workout! Anyone interested check out the thread in training methods

[Mr.Bones]

Good stuff, you compete in anything?

[SwoleChamp]

Good stuff, you compete in anything?

Yea, Bodybuilding, im also gonna do a bench contest in about a month maybe, but have my next bb show in April 2011

[Mr.Bones]

Stats and comp history?

[SwoleChamp]

Right now: 19 years old, 5' 7" 210lbs.

First and only contest so far: 17 years old, 166lbs mens middle weight 3rd place.

I had bulked to 230lbs up until this past June, cut down for a show but decided to wait for a later show. got down to about 199lbs before deciding to wait. Reason i waited was due to school/work and not having the time to get all the cardio i wanted in. Heres a few pics from after my back workout the other day, the chest pic is from about 6 weeks ago at 199lb:

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs308.snc4/40739_131375996913221_100001224649543_191344_55331 97_n.jpg
http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs301.ash2/58106_131375920246562_100001224649543_191343_60312 64_n.jpghttp://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs048.snc4/34786_112029588847862_100001224649543_90942_232100 9_n.jpg

[SwoleChamp]

killer chest workout on sunday. P.E.P.C.C. training again, and again a lil modified due to not having all the equipment im used to using

Flat bench: 135x15, 185x12, 225x10, 275x8, 315x6, 365x3
Decline Bench: 275x12, 315x8, 365x2
Incline DB Press: 100x8, 100x8
Flat barbell explosions: 225x10, 225x9, 225x7
Nautilus Decline Pec Dec 70x 12 each, 60x 14 each, 60 x12 each (1 arm at a time)
Flat db flyes: 40x12, 40x12, 40x12
Incline Pushups; 1x 20
Lat Pull down-150x10, 150x10, 150x10


Legs tonight

[SwoleChamp]

Dang havent posted much this week lol.

Back Tuesday night, Arms Wed night, Legs Thursday night. Legs were super intense:

Again modified the PEPCC workout for today:
Squats: 135x15, 225x12, 315x 10, 405x5, 495x2
Leg Press: 18 platesx10, 26 plates x 8, 32 plates x 5. Sled weights additional 120lbs
Box Squats: 135x15, 185x12, 205x10
1 leg curls: 80lbx15, 80lbx12, 100lbx8
Leg Extensions: 160x8 d 135x9 d 85x15; two sets like this
SL Deads: 135x15, 135x15, 135x15
Shruggs: 135x15, 135x15, 135x15.




Chest today!

[SwoleChamp]

So did some chest on sunday, was a killer workout, especially with the plasmatic and ennercell from EST. Awesome pump and strength

Heres the Highlights of the Workout

Flat barbell bench: 405x2 last set
Decline barbell: 405x3
Incline Barbell: 315x6 last set
BB Explosions: 315x5 last
Flat DB flyes: 95s x 6 last set
Cable Crossovers x 50x8 drop set on last set
Pec Dec drop set
Lat Pull down 4 sets of 150lbs to failure

Was a killer workout, very happy with stack today

[DAVIDHARDY]

Nice heavy lifting!

[SwoleChamp]

thanks man^^^

Had a killer back workout tonight!
Heres the highlights:

Barbell Deadlifts 405x8
Hammer T Bar Row 450x4
Lat pulldown 260x5
1 Arm Cable Row 140x 6 each arm
Bent Over Row-Underhand 185x12
Hypers 45lb plate x 20
High Row Machine 160 each arm x 12
Fixed Lat Pulldown 160x15 drop set
Pec Dec 150lb x 15-20 reps- 4 sets

[DAVIDHARDY]

Do you sell PES at your store? I can't look right now, I'm at work and the computers are ghey.

[SwoleChamp]

Do you sell PES at your store? I can't look right now, I'm at work and the computers are ghey.

No not at the moment, once they get to a distributor ill probably have them in.

[SwoleChamp]

Tore shoulders up last night, had good energy and endurance throughout the workout and the pump was insane.

Highlights:
Barbell Military Press: 265x8
BB Shruggs: 495x6
Side Rasies(DB): 75's x7-assisted, hold at top, the slow negative
Hammer Shoulder Presses: 120x15 each arm, explosive reps
DB Rear Delts 45s x 10reps
BB Front Raises: 95x10
Rear Pec Dec Delts Drop set: 220x6 d 180x7d 140x8d 115x10
Barbell Curls up to 95lbs x 20 reps for compliment

Legs tonight!

[Mr.Bones]

Good stuff, you eclipsing last year's lifts?

[SwoleChamp]

Good stuff, you eclipsing last year's lifts?
Just passed my old squat tonight, bout 20lbs away from my old deadlift max, and about 15 from my bench, hopefully ill have new pr on both of those by Nov.

New squat PR- 545lb:)

[SwoleChamp]

Chest night tonight in Monroe NC. Will be epic!

[Mr.Bones]

Just passed my old squat tonight, bout 20lbs away from my old deadlift max, and about 15 from my bench, hopefully ill have new pr on both of those by Nov.

New squat PR- 545lb:)

FuCking epic, finally someone to chase in squats! (I have a semi retarded knee lolz)

[SwoleChamp]

FuCking epic, finally someone to chase in squats! (I have a semi retarded knee lolz)
Me too, it keeps me from doing deep squats and parallel, my 585 wouldnt have won me a Powerlifting meet, but as for me as a bodybuilder, i never do deep squats anyways so i can emphasize the quads, always 1/2 to 3/4 squats.

rvzQw-wa3Fs

[Mr.Bones]

Very nice, I'm just like and the first thing I do is get rid of those straps

[SwoleChamp]

Very nice, I'm just like and the first thing I do is get rid of those straps
yea gotta get some blood back to the knees lol

[SwoleChamp]

Ok so havent posted here in a bit. Been in the EST Log im doing but im back here now!

Been training hard using the PEPCC plan i designed and have made some great gains in the last 6 weeks. Time for me to switch it up though:

New Workout Split starting today. Still PEPCC Training but i will be training as follows

Mon-Shoulders/Arms/Abs/Calves/Traps
Tues-Legs
Wed-Chest/Back/Abs/Calves
Thurs-Off
Fri-Shoulders/Arms/Abs/Calves/Traps
Sat-Legs
Sun-Chest/Back/Abs/Calves

This is my favorite split, thanks to king Arnold lol. But now i am gonna try it while applying the pepcc plan i designed.

The last time i ran this slpit i packed on a ton of mass, this time i will be using the PEPCC plan so that all my mass is lean and all the humapro will help as well. Follow along for the details

Bodyweight this AM: 204lbs. Will grab a few pics tonight hopefully!

[Mr.Bones]

The famous Arnold split! I did that shit, it was insane.

It defintely adds size, just not any strength.

[SwoleChamp]

Day 1 on my modified A-Split(Arnold Split) done.

Shoulders, arms, and abs done and it was a killer pump, whole upper body was pumped and vascular. I def am glad im switched back to this split. Will be hitting chest/back tonight

[SwoleChamp]

chest tonight! will post the workout later.
Will be working on adding lean mass now through the mid of DEC. While keeping my mid section in check. then start cleaning up the diet and be full force pre contest Jan 2

[Mr.Bones]

chest tonight! will post the workout later.
Will be working on adding lean mass now through the mid of DEC. While keeping my mid section in check. then start cleaning up the diet and be full force pre contest Jan 2

Sounds like my plans lol, almost exactly.

[SwoleChamp]

Sounds like my plans lol, almost exactly.

What show are you prepping for?

[Mr.Bones]

Mr.Minnesota, IF the guy I have in mind agree's to prep me.

[DAVIDHARDY]

Hey man, I know you have a store; a guy I know back in Charleston runs another forum:
www.modernfitnessforum.com (http://www.modernfitnessforum.com)

Check it out, you might be able to pimp your store there, or maybe he'll work something out with you for promoting the site. I'm not sure how all of it works lol. His name is Twin Towers on there.

[DAVIDHARDY]

Mr.Minnesota, IF the guy I have in mind agree's to prep me.


You're trying for Chris Aceto, huh?

[SwoleChamp]

Havent posted in this thread in a while. Start my pre contest phase next monday, starting then i clean up the diet and the roll full force from Jan1!

Show is April 30th. The NPC Charlotte Cup.
Will be posting workouts and diet here soon and some starting pics.
Stay tuned

[DAVIDHARDY]

Good luck with your prep. I'll be following along. I might try to make it up there to watch you compete. April 30; hmmm...

[SwoleChamp]

So Now i am in the last week of my semi-contest prep diet.
Basically since the first week of december i have been following the following:
-Mon-Fri- my semi contest diet containing of 320g protein, 80g carbs, 50g fats daily.
This carb amount is still relatively high for me as i am carb sensitive, my contest diet will actually be around 60 carbs 4 days a weeks, 100 carbs twice, and 200g carbs one day.

- on Sat & Sun i pretty much eat what i want while still getting all my protein.

Starting on Monday, Dec 27. I will be cotest mode everyday with a cheat meal every 4-6 days.

Ill post some pics in Jan.

For my starting cardio, i will begin with 20min 4 days a week, ill be training with weights every day on a 6 day split.

Ill post up diet, routine, and cardio daily once i start!


Right now my Starting body weight is 225lbs @ 5' 7". Age: 19yo

[SwoleChamp]

And also, im shooting to hit a 500lb bench today! ill b filming it so itll be up if i do!

[Shadow]

^ holy shit, 500. Quite the achievement if you hit it.

[SwoleChamp]

^thanks. we will find out in about 30 min!

[SwoleChamp]

So 455 went up pretty smoothly. 500 i just couldnt lock. will get next week. got it past the breaking point just couldnt finish the lock...

Other than that, killer chest workout. Killer pump and strong on all my other lifts

[Shadow]

Nice.

[SwoleChamp]

going in again to attempt 500lbs today. will be my last week of super heavy training (down to 1-2 reps) this week bc next week starts contest prep with way lower carbs, carb loaded yesterday so we shall see what happens today!

[SwoleChamp]

Started training a new way. looking to do some strongman so now im focusing my workouts on ways to help me in that area.

ex of todays workout:

Rack deadlifts from 26"- 315x5 reps for 5 sets
Zercher Squats from 28" 225x5 reps for 4 sets
Shruggs 270lbs x 20 reps x 4 sets
Hyper Ext with 90lbs x 15 reps x 3 sets
Leg Presses with 500lbs x 4 sets of 20+ reps as fast as possible
Seated Cable Rows 220lbs x 4 sets of 5
Leg Ext 200lbs x 3 sets of 10


This a new way im grouping bodyparts and im loving it so far. these weight are not the maximum i could use with the rep numbers but really concentrating on form this week and making sure i get the workouts down. sore as shit already

[SwoleChamp]

training has been going great. started contest prep but will continue my strongman stuff throughout all of prep!

Just ordered me a slaters stone mold! Atlas stones coming soon!

Had a killer workout saturday, here it is:
Pull-ups bw x 3 sets of 10
zercher squats-95x10, 185x10, 225x6, 275x3
deads off of 16" blocks-185x12. 275x10, 365x5, 455x2
power clean push press- 95x12, 185x10, 275x4
Jeep pushes- aprox 3600lbs- 50ft x 1, then 1000ft with partner
Lat pulldowns-200lbs x 3 sets 15

[SwoleChamp]

new deadlift pr today:
515lbs @ 216lb bodyweight, raw

BhBDRFKx8h8

[Shadow]

Strong shit.

[SwoleChamp]

new squat PR too, 217lb today
ah5by12OBHw

[SwoleChamp]

havent posted in here in a while, i plan to pick it back up.
roughly 11 weeks out, down to around 210lbs now.
more info later.
Show: NPC Victory in the Valley

[Curt James]

havent posted in here in a while, i plan to pick it back up.
roughly 11 weeks out, down to around 210lbs now.
more info later.
Show: NPC Victory in the Valley

Strong as ####! :beerbang:

Hope you have a great prep, SC.

[SwoleChamp]

Strong as ####! :beerbang:

Hope you have a great prep, SC.

Thanks Curt:yep:

Update: good week of training this week. down to 208lbs this morning. as of now on about 20 min cardio 5 days a week. Back on my 1st show diet that worked for me, it consists of the following
Protein: 320+ grams
Carbs: 60-100g depending on day
fats: less than 40g daily.
This is spread out over 7-8 meals daily. doesnt seem like alot but it works great for me with my body composition.

Training is 7 days a week from here til the show with a few 2 a days thrown in when i can.
hoping to be in 185-190lb range come show time.

Diet consists of the following only:
Chicken, Turkey, Whey Protein Iso, BCAA(Chaind out and Xtend), Oats, Sweet Potatoes, and ezekial bread.
These are the foods that "work" for me.

training is high intensity with high volume. Training is typically 28-35 sets per day with max 90 sec rest. Weight is as heavy as possible.
Workouts typically last 60-80 min

Supplements at present:
just finished lipo6 black love it.
now on Universal Animal Cuts, Gaspari Intrapro and Nectar Isolates, BPI A50, Triazole, USP Yok3d(greatest pump product ever invented) and EFA Gold by labrada. closer to show will phase in humapro 3 times daily.

stay tuned for more updates and possibly a few training videos in a few more weeks.

[SwoleChamp]

new update.
diet is great, workouts are high intensity and its definately showing..
definately has shown improvements, cardio is 20-30min first thing AM, and 25-35 min pre Bed time.

will post update pics soon.
BW is actually up to 211lbs but Bf% is down 2.1%

[Mr.Bones]

new deadlift pr today:
515lbs @ 216lb bodyweight, raw

BhBDRFKx8h8

good lifting bro.

all though you may want to take off those shoes, just a suggestion;)

[bigjon]

subbed man, keep up the work, im planning on making it to you comp, when is it?

[SwoleChamp]

may 14

[bigjon]

may 14

ill be there, no doubt

[SwoleChamp]

havent updated in a while...
update:
bodyfat down to just under 10%.
weight is 209lbs this morning after a whey iso shake and oatmeal.

been doing 25min fasted cardio AM, 15 min cardio post workout, and 25-35min cardio before bed.

macros are as follows per day:
protein: 285-320g
carbs-50-75g
fats-30-40g

will be adding MCT Fuel in this week to get some good fats to keep metabolism ramped up.

will have pics posted this week hopefully

[Shadow]

How far out are you?

[SwoleChamp]

8 weeks.

[SwoleChamp]

oh just wanted to add this:
stats:
5' 7"
19 years old.

[SwoleChamp]

also ive switched my training schedule...split legs into two days so that i can focus more on hammies, seems to be only lagging bodypart but not bad...also will up my ab work to get the lower abs in as dry as possible:

monday: quads, calves abs
tues: back, biceps, abs
wed: shoulders, triceps, abs
thurs: hammies, calves
friday: arms, abs
saturday: cardio, lower back, hammies
sunday: chest, abs

on back/shoulder day when i add bi/tris, its only two exercises, for 3 sets each of 20-25 reps.

anyone have suggestions for great ab exercises for lower abs? looking for ideas on something different to use

[BEAST MODE]

Where is your show? Just curious on your ab work because you're training them so frequently, how much volume are you doing and do you specific ab focus, like upper/lower/obliques on different days or what?

[SwoleChamp]

Where is your show? Just curious on your ab work because you're training them so frequently, how much volume are you doing and do you specific ab focus, like upper/lower/obliques on different days or what?

my show is in hickory, NC. Victory in the Valley is the show.

up until now i have been hitting abs every other day with two upper ab exercises, a lower ab exercise and a oblique exercise.

now my focus is obliques and lower abs one ab day, obliques and upper abs the next and just keep going back and forth.

usually i do 3-4 sets of each exercise

[BEAST MODE]

That's a ton of ab work, but man if it works for you keep doing it. I also noticed no rest days...do you just take them whenever your body needs them or what?

[SwoleChamp]

yea basically when i need them i take them but i have been on a 5 day split until this week. but i listen to my body and rest when i need it...im lucky my job is not physical at all and im able to get all my meals in exactly when i need them...plus i am blessed with a speedy recovery lol

["Rodz"]

yea basically when i need them i take them but i have been on a 5 day split until this week. but i listen to my body and rest when i need it...im lucky my job is not physical at all and im able to get all my meals in exactly when i need them...plus i am blessed with a speedy recovery lol


I'm lucky with my job as well,I work at a desk, I can eat whenever I need to, we have a microwave and fridge in the office as well

[SwoleChamp]

I'm lucky with my job as well,I work at a desk, I can eat whenever I need to, we have a microwave and fridge in the office as well

makes all the difference:yep:

[SwoleChamp]

training from tonight...was a killer workout, high intensity, only 30-45 sec rest tops between sets:

Cable crunches
35x30, 50x25, 65x25, 80x20
Oblique crunch
15each, 15each, 15each
Side crunch
Bw*15, bw*15, 25#*12
Leg raises
20, 20, 20
Squat
1px20, 2px15, 3px10
Leg press, close, low
8px20, 10px16, 12px15
Leg extension
100x12, 130x10, 130x10
Ss
Lunges
50x16
Addiction
130x30, 130x25

Seated calve
45x15, 45x20, 45x20

Calf machine#2
180x30, 180x20, 180x20

[SwoleChamp]

legs are thrashed from yesterday lol...hitting back tonight..will post the workout afterwards.

[BEAST MODE]

Love a good leg thrashing! I trained legs this morning and they look like they've grown about 3" from my comp on Saturday...just looked nasty!

[SwoleChamp]

yea i loved the workout last nite, first time ive hit legs to the point of falling out in gym in a few months...that way from here out!

["Rodz"]

apparently it was leg day, i hit mine this morning do to my epic nap yesterday

[SwoleChamp]

Workout 3-22-2011
Back, biceps, ABS

Oblique crunch- on hyper rack
20ea, 20ea, 20ea
Cable crunches
50*30, 50*30, 50*30
Leg raises
25, 20,
Floor crunches
20, 20, 15
Pull ups
15, 12, 7
Lat pull down
120*20, 160*14, 200*10
Bent over rows
135*15, 185*12, 225*10
1 arm cable rows
100*8, 85*10, 70*10
Under hand pull down
100*15, 150*12, 180*8
Hyper extensions
20, 20
Preacher curl
70*12, 80*12, 80*12
Hammer DB curls
30*15 each x 2 set


a pic from after workout
90689
90690

["Rodz"]

You don't find abs wear you out before back?

and BTW........................those some sexy undies

[SwoleChamp]

sometimes it does but after abs i put down some bcaas throughout the rest of the lift so i get by lol...

[SwoleChamp]

was 209.8 this morning after my breakfast meal...this for me is phenomanal...my bf levels are steadily dropping as my weight is staying up...

figured i'd also layout my diet as of now:

wake up: fat burner + 30 min cardio on upright bike
then breakfast(830AM): 50g whey isolate
MCT Fuel, 9g fat, 8g carbs
25g oatmeal
10AM 5 Humapro-----these two servings of HP used bc in school, easy
1230PM 5 Humapro--------to put down on the go
1 PM 6 oz Grilled Chicken
MCT Fuel
3 PM 6oz Grilled Chicken
7g BCAA
Fatburner
5PM 6oz Grilled Chicken
7g BCAA
7PM-(pre training) 10 Humapro
MCT Fuel
9PM-PostWO- 50g Whey protein
1030PM- 6oz Grilled Chicken
MCT Fuel
1130PM 30 Min Cardio on bike followed by 7g BCAA then Bed!!!

carbs r low for the fact im carb sensitive and this works best for me, about 3 weeks out i slowly will add carbs back.

Supps:
BCAA= Xtend or NGage
Fatburner: Lipo6 Black UC x 2 day, Bronchaid x 3 day, 7-Keto-DHEA 50mgx 4/day
Vitamin C= 5000mg/day
Yohimbe Fuel x 3/day

Whey isolate: Nectar or iso-100

started cyanostane ph/dmz ph combo yesterday!

i believe thats all lol

[Shadow]

LOL @ Broncaid. Reminds me, I just ran out.

[SwoleChamp]

broncaid is da bomb lol...love the stuff

[SwoleChamp]

motivation:
O91uBzK5M2o

[SwoleChamp]

killer day today....from diet to the workout to the cardio!!!

workout was abs, shoulders and tris..
didnt get to record my training tonight so ill write what i remember!

Oblique Crunches on hyper rack....3 sets time 15ea side
Crunch machine...50lb x 20reps x 3 sets
Leg Raises x 3 sets of 20

HS Shoulder Press...90lbx20, 180lb x15, 270lb x11
DB Shoulder Press...90x12, 75x15, 60x15
DB Side Raises...30x 15 x 3 sets
DB Front Raises 30x 12-15 reps for 3 sets
DB Shruggs- 65sx30, 75sx30, 90s x 30
Rev Pec Dec 100x20, 130x14, 145x12

Rope Ext...30x30, 50x20, 70x15
Rev Pushdowns..50x 15reps x 3 sets
DB Kick backs 35x 20 reps each side

was a killer workout!!!!!!!!
ready for tomorrow!

[SwoleChamp]

time for cardio now! 30 min on da bike!

[Shadow]

Why the bike? It hardly burns anything.

[SwoleChamp]

my bike is kinda different...has me sweating in two min with no tension...ill put a pic of it up...but i usually just use it at nite...in the morning i jog

[SwoleChamp]

http://www.treadmillexpressplus.com/images/Fitnex%20X%20Momentum%20Spin%20Bike.gif
the bike i use...

[SwoleChamp]

1st meal and cardio done!

meal number 2 @ about 1015 then off to class

[SwoleChamp]

hammys and calves tonight...also gonna throw in some lower back as well...feeling good and ready to hit it!

[SwoleChamp]

headin to the gym now...will put up tha workout later

[Shadow]

my bike is kinda different...has me sweating in two min with no tension...ill put a pic of it up...but i usually just use it at nite...in the morning i jog

Gotcha, gotcha. As long as it's making you work!


1st meal and cardio done!

meal number 2 @ about 1015 then off to class

You eat meal 1 before or after cardio?

[SwoleChamp]

i eat after cardio...i wake up and down a serving of BCAAs then get straight to cardio...im actually going to start running this week as its getting warmer here now.

[SwoleChamp]

so heres my workout from last nite...wound up doing abs, hammies, and some quick calves bc i had to leave early...

Oblique crunch on hyper rack
20ea side, 20 each side

Rev Crunch on floor
20, 20, 20

oblique crunch on floor
15, 15, 15
super set with
tucked crunches
15, 15, 15

Leg Rasies
20, 20

Lying leg curl
80x20, 110x18, 140x10 drop to 80 x10
Stiff Leg DL
135x15, 135x15, 135x15
HS Calf
130x25, 130x30

then had to leave....

Went home and had a cheat meal...thai chicken spring rolls...and no cardio last night...
woke up this morning and was 4lbs lighter...i cannot explain this lol...oh well.

30 min of cardio this morning while watching a documentry bout a squad in afghanistan...those cats had it rough and i couldnt began to place myself in their shoes...just showed how much our people in the armed forces put on the line everday for us.

[Shadow]

i eat after cardio...i wake up and down a serving of BCAAs then get straight to cardio...im actually going to start running this week as its getting warmer here now.

Same here, except fuck running, haha. Used to have a tablespoon of peanut butter before, but when I started dipping in when I wasn't supposed to, so I tossed it out.




Went home and had a cheat meal...thai chicken spring rolls...and no cardio last night...
woke up this morning and was 4lbs lighter...i cannot explain this lol...oh well.

Damn those sound good. Gotta love the cheat effect, lol.

[SwoleChamp]

just killed legs was an intense workout and all but threw up on hack squats!

started with abs:

oblique crunches on hyper rack
15each, 15 each, 15 each
super set with
cable oblique crunch 50lbx20each, 50x20e, 50x15e

rope crunch
50x20, 50x20, 50x20

machine side crunches
40x15each x 3 sets

Leg Presses(Low and Close Stance
8plates x25, 12plates x20, 16 plates x15, 20 plates x12

Hack squat
6plates x12, 8platesx10

1 Leg Ext
50x10 each, 80x12 each, 110 x8 each

Seated Leg Curl
80x20, 110x15, 130x10

Hip Adduction
150x20, 150x25, 150x20

Then posed for 10min...

Cardio later tonight
then rest! Arm day tomorrow!

[SwoleChamp]

hit arms, abs and cardio today...
abs:
oblique crunches: 2 sets 25 each side
rope crunches: 50x25, 60x20, 70x18
Leg Raises: 25, 25, 20
cable oblique crunch: 50 x 15each side x 3 sets

arms:
Preacher curls: 45X30WU, 90X20, 135X15, 160X9 drop to 135 x6
Overhand cable pushdown: 50x30, 75x25, 100x25, 100x 25
DB Hammer Curl: 30x15ea, 60x 12 each, 110x 8 ea drop 35x8 ea
DB overhead ext on incline: 100x 15x 2 sets then rope ext 50x 15 x 2 set
EZ bar curl tradeoffs: wound up to be 5 sets of at least 25+reps with 60lb
1 arm preacher curl 50x25 each side
Rev grip curl: 50x 15 x 3sets
wrist curl: 100x 40

Cardio Post workout:
stepper, max level for 10min, sweated like hell, said i burned 200 cal lol
then hopped on bike for 12 more min

Posed for 10 min, then protein shake.

definately seeing improvements daily, more vascular on a lower carb diet which is great!:yep:

[Shadow]

EZ bar trade-offs?

[SwoleChamp]

EZ bar trade-offs?

basically me and my training partner face each other, i curl 25 reps then give the bar to him, as soon as he's done i get it back, only rest is while your partner reps it out...gets rough after about 3 trades when ur fatigued

[Shadow]

OH! I've seen that done before. Looks fun and brutal at the same time.

[SwoleChamp]

yea its brutal lol but great to do if u have a partner or 2 with you...i always like throwing these giant sets in at the end of workouts during contest prep...it helps to really burnout the muscle and keep the workout fun and interesting! at least for me anyways lol...

[Gerb]

Man, we got alot of people prep'n in this place, I'll be following along SC

[Mike Conley]

Man love the log. Tradeoffs suck!!!!!! in a good way lol

[SwoleChamp]

Man, we got alot of people prep'n in this place, I'll be following along SC
thanks for following bro:yep:

Man love the log. Tradeoffs suck!!!!!! in a good way lol
thanks man! glad to have u here! gotta love the lifts that "hurt so good!":beerbang:

[SwoleChamp]

just wanted to say that anyone who hasnt tried mio liquid yet needs too!!!! its like crystal lite, except liquid you just add to water, tastes awesome! def helps out throughout the day!

[Mike Conley]

thanks for following bro:yep:

thanks man! glad to have u here! gotta love the lifts that "hurt so good!":beerbang:

Hellz to the yes. Hope there's protein in that beer :yep:

[Shadow]

just wanted to say that anyone who hasnt tried mio liquid yet needs too!!!! its like crystal lite, except liquid you just add to water, tastes awesome! def helps out throughout the day!

Hmmm... Gonna have to look this up.

[SwoleChamp]

http://4.bp.blogspot.com/-iITxVDX53Qo/TWMQbADf6VI/AAAAAAAAAGk/5WaiXJ9WDn8/s1600/mio.JPG
24 servings for like $3.50. vs 10 serving crystal light for the same price...

[Shadow]

Nice!

[SwoleChamp]

last nite did 30 min on the bike before bed...

woke up this AM weighed 211 after breakfast, up 4 lbs...seemed that the extra carbs i threw in yesterday really filled me back out..

tonight is chest nite and ill post the workout afterwards!


just a question to anyone who wants to answer, but what protocols do you use from the 2 weeks out point...as far as sodium, water, carb, loading and depletion...

my first show i did the carb deplete/load and water pill 4 days out... i spilled over at that show...i now realize i am very carb sensative

just wanting some different viewpoints on this part of the diet. Thanks guys!

[SwoleChamp]

Hellz to the yes. Hope there's protein in that beer :yep:

whey isolate lol:yep:

[Mike Conley]

Good. Don't want my carbs too high right now. My 6 pack would hate me.:)

[SwoleChamp]

^thats right.

and now...Chest time at the gym! will post back later!

[SwoleChamp]

killed the chest workout tonight!

believe this is all i did:
Abs for 10 min to start,

Flat DB Presses: 35x30, 75x20, 100x15, 75x15
Decline Hammer Press 90x25, 180x18, 180x15
High Cable Crossover 22lb each x25, 44lb each x 18 rep, 72lb x 12 reps
Low cables crossocer 35lb x 3 sets 20

the 15 min cardio on eliptical...

this was a brutal workout reguardless of my UN Typical low volume today...killer pump and crazy new striations...oh and all sets were with 45sec rest

[Shadow]

Damn, nice.

[SwoleChamp]

Up this morning and 20min on the bike first thing...
then breakfast, dont know if i listed it but here is first meal:
50g whey iso
1 serving mct fuel
20g fruit

then about 90 min later meal 2:
6 oz grilled chicken

in class now, when out ill have 5hp to hold me til i get to work for more chicken and mct fuel!

feeling good today, few new veins hanging around lol and fyi im not a vascular person...at all!

[Mike Conley]

No throwing up on hack squats this time!!! Haha. Go check what I just replied on my log. It will give ya a good laugh.

[SwoleChamp]

thats awesome lol^ i posted about a similar experience in your log lol

[SwoleChamp]

chicken time again...u know would think that chicken 5-6 times a day would burn me out...but now i eat for fuel and benefit and nothing else!

[Mike Conley]

I'm just glad to see someone else eats nothing but chicken and is completely content with it

[SwoleChamp]

yea doesnt bother me...i like my diets as simple as possible

[SwoleChamp]

and its chicken time again! Whooooooooooo!

[SwoleChamp]

leg time is here! time to kill it

[Shadow]

You have ridiculous traps. FUCK!

[SwoleChamp]

thanks man lol...thats an old pic, ima c if my training partner will take some new ones tonight :yep:

[Mike Conley]

Yeah man gettem posted and kill those wheels!!!!!

["Rodz"]

leg time is here! Time to kill it

leg day !!!! Ftw!!!!!!

[SwoleChamp]

leg workout from last nite:

abs first

squats(did normal, then wide, then feet together in one set)
135x(8,8,8) 185x(8,8,8) 225 x(10,6,5)

leg press( high wide then low and close in one set)

4plates x 15,15 6plates x 15,12 6 plates x 12,14

Leg Ext Superset with Leg Curl

90x20 ss 110x20.....then called it a nite...legs cramping to bad

went and did 15 min on stair stepper after...

still no pics, normal workout partner wasnt there...ill have some tonight hopefully...

went home then straight to bed, was exhausted

[Shadow]

I love hitting the stepper after legs. Nice work.

[SwoleChamp]

just posting that i switched two things in my diet up:

1. my first meal used to be this:
50g whey isolate
MCT Fuel-9g fat, 7 carbs
1/2 cup oats

now i switched the whey iso to 10 HumaPro tabs

2. was doing 50g whey post workout then going home and eating

now i do 10 humapro tabs post workout then eat at home about 30 min later...

will post total total macros after end of today!

[Mr.Bones]

looking swole!

[SwoleChamp]

back tonight...dont feel like typing the workout or trying to remember it lol..

my after thoughts:
*having been on less than 80g carbs a day here lately im flat as hell.
*ive been tanning and still white as hell
*and as always my stomach likes to be stubborn and be the last body part to come in...seems i wasnt blessed to have a shredded up mid section 7 weeks away... oh well

got a few pics...sorry about quality but it was a cell phone
91503
91504
91506
91505

[Shadow]

WIDE back. Good job, bro.

Are those Jordan's?

[SwoleChamp]

91507
heres one last one
yea man on the jordans :yep: got a place i can get em for like $50 lol

[Shadow]

Nice. I could never really get into them, though I can see the appeal.

[SwoleChamp]

Nice. I could never really get into them, though I can see the appeal.

i usually just get black lol..simple with no bright colors...they are comfortable to lift in tho

[SwoleChamp]

finishing up the day with cardio now then some much needed sleep hopefully!

["Rodz"]

Get some rest bro

[SwoleChamp]

just murdered shoulders in 40 min then did 15 min on elipitical...filmed a part of workout for my log:
xQ2CLJO-fRA


5 sets of hs shoulder presses
8 sets of db side raises
4 ss with db rear flyes

4 sets of db front raise
4 ss with db shruggs

barbell front raises times 3 sets

cardio!!!!

was a great workout, felt good in the gym tonight!

[Shadow]

I'm jealous of your pecs.

Gotta love the Justin Timberlake in the background, LOL!

["Rodz"]

good vid, ur gym looks huge

[SwoleChamp]

I'm jealous of your pecs.

Gotta love the Justin Timberlake in the background, LOL!
thanks man! and yea i complain about the music everyday...all it does it get worse and worse


good vid, ur gym looks huge

thanks man...yea gyms pretty big and spaced out...bout 70000 sq ft i think

[BigAl33]

SUBBED!! Great log bro!! Looking jacked!! Keep up the good work!!

[SwoleChamp]

SUBBED!! Great log bro!! Looking jacked!! Keep up the good work!!

thanks man, just posted in u and curts battle log about some supps!

[LIQUIDEX]

back tonight...dont feel like typing the workout or trying to remember it lol..

my after thoughts:
*having been on less than 80g carbs a day here lately im flat as hell.
*ive been tanning and still white as hell
*and as always my stomach likes to be stubborn and be the last body part to come in...seems i wasnt blessed to have a shredded up mid section 7 weeks away... oh well



lookin jacked man, definitely bigger than me..............DAMN IT lol......

on a serious note, have you heard of the hormone Melanotan II. apparently you do injections till you achieve a desired tan level, and then you reduce injection frequency and dose for maintenance combined with tanning bed sessions.

Here's a wiki link on the hormone
http://en.wikipedia.org/wiki/Melanotan_II

[SwoleChamp]

lookin jacked man, definitely bigger than me..............DAMN IT lol......

on a serious note, have you heard of the hormone Melanotan II. apparently you do injections till you achieve a desired tan level, and then you reduce injection frequency and dose for maintenance combined with tanning bed sessions.

Here's a wiki link on the hormone
http://en.wikipedia.org/wiki/Melanotan_II


yea man i have a bottle, just wanted to get my base then add it to see the difference, my friend is using it and turned extremely black lol, almost a brother(no offense) in 6 weeks...

only thing is it does have some crappy sides but idk, ill c thats for sure!

[SwoleChamp]

also just wanted to add that i eat no fish in my diet...not by choice, but bc im allergic to all fish...so its just chicken, steak, and turkey for me...thought u oughta know lol

[Shadow]

I miss red meat...

[SwoleChamp]

i actually just added it back in once a day....very lean red meat tho...will cut it back out in 2-3 weeks

[SwoleChamp]

had a good chest/tricep workout this morning...just did about a 45min workout all super sets...

will go back and hit cardio this afternoon then more cardio tonight!

cheat/refeed day yesterday.

had 2 cups rice/and snicker bar breakfast, 5pb covered rice cakes at lunch, then about 15 wing evening time then back on normal diet

[Shadow]

How much cardio a day total are you getting in?

[LIQUIDEX]

hey SC, i notice that you do alot of moderate weight high rep movements, do you think that's what gave your size.

my body tends to like the low rep range, that's where i feel most powerful, but i'm guessing it's not best of hypertrophy???

what do u think.

[SwoleChamp]

How much cardio a day total are you getting in?
right now its about 90 min + a day...usually 35-40 min am, 15-20min post workout and at least 30 before bed


hey SC, i notice that you do alot of moderate weight high rep movements, do you think that's what gave your size.

my body tends to like the low rep range, that's where i feel most powerful, but i'm guessing it's not best of hypertrophy???
i typically lift as heavy as i can all the time for 4-6 reps, but as i get leaner my joints take a beating so i switch to moderate weights and more reps...

in my off season i train more powerlifting style lol, heavy as shit for low reps then throw in high rep set or two at the end
what do u think.

[Shadow]

Ah ok. That's not that bad.

[SwoleChamp]

no this coming week i bump it up tho...45min am, 40post workout, 45 before bed....fun times

[SwoleChamp]

hey SC, i notice that you do alot of moderate weight high rep movements, do you think that's what gave your size.

my body tends to like the low rep range, that's where i feel most powerful, but i'm guessing it's not best of hypertrophy???

what do u think.

dont know why it cut my answer to this off originally...

i typically lift very heavy...lots of basic barbell lifts with db lifts in too...just found that my joints were taking a beating so i lowerd the weights during my cut...mine also responds well to low rep ranges tho

[bigjon]

Looking good man, u missed a decent show here in columbia this weekend. Cant wait to see u on stage tho!

[SwoleChamp]

thanks man...6 more weeks...


<---gotta update it lol

[Mike Conley]

Good luck man and yeah gotta update that ava with the new striations sir!!!!!!

[SwoleChamp]

down to 205.5 lb today...feeling it today...only about 50g carbs a day now...already 35min cardio in today

[Mike Conley]

down to 205.5 lb today...feeling it today...only about 50g carbs a day now...already 35min cardio in today

At a boy!. Let me know how the melanotan works for ya man. I want to try some because I love that "black" look haha

[Gerb]

down to 205.5 lb today...feeling it today...only about 50g carbs a day now...already 35min cardio in today


I hear you bro, I am feeling it too, I am at inside 10 and 12 so a little further out that you btu diet is bitting in pretty hard today. I was 205.2 today alos lol. Hang strong bro. For me, the gym time is my relief from the hunger, as soon as I start training, all the pain goes away.

[LIQUIDEX]

Just got a break and was able to get in to do back early. Lucky for me i work right beside a gym. Went in and did a Circut style session

Bent over underhand barbell rows- 135x15, 135x15, 225x10, 315x6 drop to 225x8 drop to 135x10

Assisted pull ups(only 30lb)- 20, 15, 15

Seated Row(ours is like a T-bar) 90x15, 135x12, 180x 8 drop to 100x115

Lat Pull down 140x20, 160x15, 160x15

Underhand high pull 135 x 15 reps for 3 sets

I did this all with 25-30 sec rest between each set. I have to say its one of the best back pumps ive had in a while. Just put down 10 humapro and chaind out and gonna grab som Elite Primal-Dymatizes new Beef Protein Isolate in about 30 min. Good times...


Dude, what exercise is that???

I do EZ bar high pulls, i think there's other names for it like

'high rows'
'face pulls'
'upright rows'

i don't know what else, but here's a pick, is this what your referring to??

[LIQUIDEX]

Was watching your squatting Vid.............

i can go for 1RM on bench/clean n press/Deads, but squats scare the shit out of me, i'd rather incrementally add weight were i still can do at least 4-5 reps. That's just me though.............

[SwoleChamp]

Dude, what exercise is that???

I do EZ bar high pulls, i think there's other names for it like

'high rows'
'face pulls'
'upright rows'

i don't know what else, but here's a pick, is this what your referring to??

its like lat pull downs but with an underhand grip lol...or reverse grip lat pulldowns

[SwoleChamp]

oh and just for the record...i have taken up a offer to be coached for my last six weeks...he is a highly respected guy...dont know if he wants his name posted or not so i wont...but he has already given me good advice and helped me to keep my formulate my plan for the rest of the ride! Stay tuned

[Gerb]

oh and just for the record...i have taken up a offer to be coached for my last six weeks...he is a highly respected guy...dont know if he wants his name posted or not so i wont...but he has already given me good advice and helped me to keep my formulate my plan for the rest of the ride! Stay tuned

that is awesome! Having the guidance of a quality coach has been a great experience for me, I could not imagine competing without Tim (Coach). 6 weeks man, that is excited when you get inside there. Big changes daily almost!

[Gerb]

I was just checking your pics above, holy cow man, your back has muscle on top of muscle, when you get that peeled it is going to look insane!

[SwoleChamp]

I was just checking your pics above, holy cow man, your back has muscle on top of muscle, when you get that peeled it is going to look insane!

thanks man...im working on getting there now! thanks for the support bro

[Mike Conley]

6 weeks? Man good luck!!!!!!!!!!!!!!

[SwoleChamp]

203.4lb this morning...feeling good today, gonna have a good back workout tonight! deads r back in the mix

[BEAST MODE]

You should get video of the deads bro! I miss them so fucking much!!! I just wanna see someone else pick up some heavy shit.

[SwoleChamp]

ill try and film it! dont know how heavy itll b tho lol...only get about 30 sec rest haha

[LIQUIDEX]

??? you stop doing deads towards the end of prep??? why?

[BEAST MODE]

I don't want to risk injury...pretty simple.

[SwoleChamp]

mainly injury risk...had hurt my bicep maxing before i started prep so i just left them out and did heavy hypers

[Shadow]

I don't want to risk injury...pretty simple.

I'm avoiding all power movement from here on out. I've found out that I'm just one of those accident prone motherfuckers who can't avoid getting fucked up.

[SwoleChamp]

i typically have no issue but when i pulled 515 something popped in my bicep...couldnt curl for 2 weeks or do any type of pull...so i havent pulled since...will start light and work my way back up!

[BEAST MODE]

Best way to go dude...play it safe. Smart training > ego training.

[SwoleChamp]

Best way to go dude...play it safe. Smart training > ego training.
always...tried to teach that too my training partners but they didnt listen...so i left they ass lol...as per coaching advice:yep:

[BEAST MODE]

Yep...repped dudebro!

[SwoleChamp]

back workout:

all done with about 30sec rest between sets...brutal back pump today
Deadlifts
135*15, 185*10, 225*10, 225*8
Lat pulldowns
120*15 140*15 160*15 180*12 200*7
Underhand barbell rows
135*15, 135*15, 135*15
1 arm row(hs)
135*8ea 135*8ea 135*8ea
Seated cable row
130*12 130*10 130*10
Hypers
20, 15, 20
Pull ups
10,8

Decline bench fst7
180*15, 12, 15, 12, 12, 10, 9

Lying leg curl
70*50,

ABS
Cardio- 30min treadmill at 11 incline and 3mph

[LIQUIDEX]

man, your workout are intense, maybe i should try it out myself

a few questions sir..........

how long did it take you to work your way up to 500lb deads??,

-for me i took, about a solid 6months to go from 150lb to 420lb << Happy about that


Do you find underhand barbell rows to be a pump exercise i.e. higher reps??

-i kinda dislike the exercise due to the uncomfortable feeling in my lower back, i tend to go higher reps, to make the exercise more tolerable.


Thanks Swole, Keep it up.

[FATPANDA]

I don't want to risk injury...pretty simple.
Ill eventually get a vid of him doin the deads again ill make and we will get them to u ahah:yep:

[SwoleChamp]

man, your workout are intense, maybe i should try it out myself

a few questions sir..........

how long did it take you to work your way up to 500lb deads??,

-for me i took, about a solid 6months to go from 150lb to 420lb << Happy about that


Do you find underhand barbell rows to be a pump exercise i.e. higher reps??

-i kinda dislike the exercise due to the uncomfortable feeling in my lower back, i tend to go higher reps, to make the exercise more tolerable.


Thanks Swole, Keep it up.
when i really started deadlifting for weight, and training for strength, i believe my dead was around 405, took me about 4-5months to get to the 500 mark...i can actually do more, but i did the 515lb raw with no straps belt or anything...

for the barbell rows...ever since i first started seriously bodybuilding, i have incorporated underhand barbell rows...i find its probably my most beneficial lift...i do love it light for pump, but during mass time i go any where from 4-400lbs for my work sets, thats with 5 min between sets of course lol...

it can be uncomfortable, just make sure your back remains arched throughout the whole lift

and typically in off season i do not heavy dead and heavy barbell row in same workout...if i heavy barbell row, i will come back at end of week and just deadlift

[SwoleChamp]

morning fasted cardio @1hr now

[Gerb]

morning fasted cardio @1hr now

nice work bro

[BEAST MODE]

Ah yes...the food porn avis have begun! Very nice!

[SwoleChamp]

yes they have...cant wait for a pizza :drool:

[Mike Conley]

man, your workout are intense, maybe i should try it out myself

a few questions sir..........

how long did it take you to work your way up to 500lb deads??,

-for me i took, about a solid 6months to go from 150lb to 420lb << Happy about that


Do you find underhand barbell rows to be a pump exercise i.e. higher reps??

-i kinda dislike the exercise due to the uncomfortable feeling in my lower back, i tend to go higher reps, to make the exercise more tolerable.


Thanks Swole, Keep it up.

As a sub for the underhand BB rows I do seated rows with the lat pulldown bar with an underhand grip. Kinda takes your lower back out of it IMO. Gotta love any free weight row though. :yep:

[FATPANDA]

yes they have...cant wait for a pizza :drool:

:no::no::no::no::no::no:

[SwoleChamp]

203.4 this am...feeling good, diet overhauled for the rest of the run! time to get it!

[BigAl33]

203.4 this am...feeling good, diet overhauled for the rest of the run! time to get it!

Go Get it Bro!!

["Rodz"]

203.4 this am...feeling good, diet overhauled for the rest of the run! time to get it!

Nuthin to it, but to do it!!!!!

[FATPANDA]

203.4 this am...feeling good, diet overhauled for the rest of the run! time to get it!
get her done!!!!!!!!!