SC Training Log 2.0

[SwoleChamp]

whats up everyone. time for a new journal.
lil back ground info:
May 2011-won 1st in my class at bb show. on stage at 183lbs.
took about two months off from gym after.
-trained from july-january half assed not really dedicated diet wise or training wise...stopped most training around febuary-march
-April 16 2012, had bad dirt bike crash...shattered part of my shoulder, tore up ribs and hip, and ripped knee open.
April-20th - had rotator cuff fusion surgery...
June 19th 2012- went for 8 week checkup....was way ahead of schedule for healing, range of motion etc...no need fro physical therapy to rehab my shoulder as my own program is working.

July 2 2012...first day back training of any sort...having to do light weights, selected exercises due to not having acheived a full range of motion in my left shoulder yet.

I am now back dedicated and serious about training...planning on hitting a show next year some time.

Current weight as of July 2: 212lbs...goal is around 190-200 and stay lean til diet time...planning on competing as a middleweight when i do compete again.

heres my typical diet right now:

meal 1: 2 eggs, 5 egg whites, 1/3 cup oats, 1/2 cup fat free yougurt.
Meal 2: casein protein shake
meal 3: chicken salad, chicken with veggies, or turkey with veggies
meal 4: 6 egg whites, almonds
post workout: humapro
meal 5: chicken/turkey with veggies
meal 6: 6 eggwhites

ill post up my workouts from this week next...i keep a journal so i can just copy it over...had to start with real low weights as im still learning whats comfortable as im still healing from my injuries...still have some hip issues(heamatoma on my hip) and shoulder range of motion issues as well as strength in shoulder is regaining...

btw..Feels GREAT to be back in the gym!

[SwoleChamp]

Workout from July 2...first workout back since surgery:

Shoulders, Chest, Biceps

DB Front Raise: 2.5lbsx15. 5lbs x 15, 5lbsx15, 5lbs x12
DB side raise: 2.5x30, 5x20, 5x15, 5x12
DB Shruggs: 25x25, 25x30, 25x30, 25x25
Flat DB Bench: 5x30, 5x30, 5x30, 5x30
Incline DB Press: 5x20, 5x20, 5x20
Flat Flyes: 5x15, 5x15, 5x15
Alt DB Curls: 10lbsx25, 20lbs x15, 20lbs x 15
Hammer curls: 20x12, 20x12, 20x10

Felt good being first day back in the gym...shoulder felt good during all movements...all slow and controlled and had a good pump for such lil weight lol

[bushmaster]

Welcome back. What's your height and why middleweight if you were 183 on stage in 2011?

[SwoleChamp]

7-3
Legs, Back, Triceps

Leg Ext: 25lb x15, 25lbsx 15, 25lbs x20, 25lbs x 32
Leg Curl: 25 x20, 50x 15, 50x15
BO Row 45x30, 45x30, 45x30
1 Arm Row: 20x15 each, 20x15each, 20x15 each
DB Kickbacks: 3 sets of 15 with 10lbs
Cable press downs with straight bar...3 sets of 15 with 35lbs


good workout...gonna incorporate leg press into next workout as my knee seemed fine and hip didnt give any trouble...
gonna add seated cable rows in also...still low weights but its feeling good...

[SwoleChamp]

i was in an open weight class at the time...im 5' 6"...could of came in tighter but when i started working with s2h is was late in the game so we went with playing the size game...ill find some pics from my show and add...

[SwoleChamp]

heres some pics from the show:
124739124740124741124742124743124744

the goal for the next show is to get the lower body shredded beyond belief.

[SwoleChamp]

Training 7-5

took off the 4th of training...back at it today:

Shoulders:
Side Raises: 2.5x15, 5x15, 5x20
db front raises: 2.5x15, 5x15, 10x12
db rear delts: 2.5x12. 2.5 x15. 2.5x 18
DB Shruggs 20x25, 20x35

Chest:
Flat DB PressL 10x15, 10x15, 20x15, 10x15
Inc DB Press: 10x15, 10x 15, 10x15
Flat DB Flyes: 10x15, 10x15, 10x12

Biceps:
Barbell Curls: 45x20, 45x15, 45x15, 45x12
Alt DB Curls: 20x10, 20x10, 20x10

Good pump today...about 60 sec rest between sets good sweat going on...light weight baby!...literally lol

[lastson]

Great log.. will be following for sure.. Take it easy coming back..

Last

[SwoleChamp]

Great log.. will be following for sure.. Take it easy coming back..

Last

will do bro! thanks for stoppin by

[SwoleChamp]

7-6-12

209lb this am...body is getting into that familiar diet mode...hopefully its like the vets say...just gets easier everytime lol!

Legs:
Leg Ext 45x15, 70x15, 90x15, 90x20
Leg Curls: 50x15, 75x12, 75x12, 75x12...did thighs off the curl bench...really hits upper hammys good
Leg pressL 90x22, 180x20, 180x20, 180x15...first time leg pressing in 12 months...went easy also to see if hip was ok with movement

Back:
BO Row: 45x25, 55x20, 65x20, 75x15...felt great, good pump.
1 arm db row: 30lbs x 3 sets 12 reps each arm
Lat Pulldown. 40lbs x 3 sets of 20 reps...felt great, my favorite exercise and wasnt sure if id be ready for them yet...didnt seem to bother shoulder much which is great!
Underhand lat pull down: 40x20, 40x20

Triceps:
DB Kickbacks: 10lbs x 3 set of 12 reps each arm, no rest between arms..back and forth
Skull Krushers...40lb x 20...one set...little discomfort in shoulder so i stopped with this...
Cable one arm underhand ext: 15lb x 3 sets 15, 12, 10 no rest between


gonna have tomorrow off and start different training split sunday...going back to my favorite program thats always done well for me. starting cardio sunday also...30 min low intensity upon waking up in am...

[s2h]

Nice work swole....get back in full swing as soon as you can...def would like to put you on stage after a full prep...but dont push to hard....shoulders take time...

[SwoleChamp]

Nice work swole....get back in full swing as soon as you can...def would like to put you on stage after a full prep...but dont push to hard....shoulders take time...

Yessir looking forward to a full prep too...

[SwoleChamp]

7-8-12

had a good day today...1st meal got thrown off today because i had to work last min and didnt have time to cook...rest of day was spot on...did 30 min low intensity cardio 1 hr after lunch, then followed up with 30 min in the pool( not swimming , but constant movement under the water, mostly shoulder rehab movements)...

cooked up the food for the week and got it all tupperwared out...lets get it...

implemented my split this week...i kick it old school...just like arnold ha, but i grow like a week on his split.
until further notice or i feel like im overtraining, my split will be as follows:

Sun: Legs Abs
Mon: Back Chest
Tues: Shoulder Arms Abs
Wed: Legs
Thur: Chest Back Abs
Fri: Arms Shoulders Abs
Sat: OFF

notice on 2nd rotation i switch the emphasis of the workout, ie: back/chest day switches to chest/back with more emphasis on the first major muscle group...oh yea, and volume is the name of the game!

Today: Legs Abs

Leg Ext: 45x25, 45x25, 70x20, 70x20, 70x20
Lying Leg Curl(Thighs off bench) 50x15, 50x20, 50x20, 50x20, 50x15
Leg Press(feet high wide) 180x20, 180x20, 180x25, 180x20
Leg Press(feet low close) 180x15, 180 x12
Stiff leg DL(1 set just to see how it felt holding weight with shoulder) 45lb bar x15 reps

Abs
Rev Crunch/twisting sit ups/ flat cruch giat set: 10/16/15 10/24/20
Standing Vaccums, hold 20 sec x 6 sets
Seated Vaccums, 20 sec x 3 sets
Twisting Vaccums 15sec each side x 2 sets each side


workout was good, sweated like a pig, but been drinking a ton of water also, almost 1 1/4 gallon a day at the moment plus a shake.

btw: i work out in my own home gym, its aprox 1000 sq ft and is stocked with:
DBs 2.5lb-100lb
1400lb Steel Weights
Power Rack
Plate loaed leg curl
plate loaded leg ext
Leg Press/ Hack squat on 60 degree angle( hence why weight will not be no where near as much as a typical leg press at gym...700lb on mine = about 1100 on a 45 degree sled...)
Nautilus Incline Pec Dec/ Decline press machine
Nautilus Overhead lat machine
Cable machine for lat pull downs/ seated rows...
Combo bench for decline/flat/incline bb bench
Adjustable db bench
6 4'x8' mirrors
tredmill
elipitcal
upright bike

will be obtaining a cable crossover rack soon and ill be set...also no ac in gym so im killin it in the 100 degree weather!

[SwoleChamp]

Now downing my post workout meal:

2 whole eggs
5 egg whites
1/4 cup oats
1/4 cup fat free cheese...

All scrambled together ...and 1/2 cup fresh pineapple

[lastson]

Nice workout, and I have to say I'm a little jelly about that home gym... Very nice...

Keep killing it, you'll be back before you know it

Last

[SwoleChamp]

thanks man...and yea just been collecting equipment over the years...i didnt give but $50 for both the nautilus machines...some guy was gonna scrap them when they were in excellent condition!

[SwoleChamp]

7-9-12

30 min cardio after lunch...diet spot on so far today and gonna finish strong...

just finished up chest/back and man it felt great...had a killer workout, tons of sweat and a really good pump...volume baby!

Flat DB Pres 2.5x50, 5x40, 7.5x35, 10x30, 15x30
Bent over bb row: 45x30, 55x20, 65x25, 75x20
Inc DB Press: 10x20, 10x30, 15x20, 15x20
Lat Pull down: 25x15, 35x20, 45x20, 55x20
Nautilus Decline Press: 30x15, 30x20, 30x20, 30x15...btw its a chain driven machine with a dbl pulley...it actually doubles the weight used...ie 30lb=60lb...we tested it with a pressure pull device lol...
1 arm rows: 20x15, 20x15, 20x15
Flat DB Flyes: 5x25, 10x20, 10x20
V-bar Close Grip Lat Pulls: 35x25. 45x20, 55x20
Incl Flyes: 10x20, 10x20, 10x15
Lower Back Ext: 10x15, 10x15, 10x20

In between all these sets i did ab work:
Standing Vaccums hold 15 sec x 3 sets
Bent over Vaccums hold 15 sec x 3 sets
Side Vaccums hold 15 sec x 10 sets each side
Seated Vaccums hold 15 sec x 3 sets
Rev Crunches 20 reps x 3 sets
Flat crunch 3 sets x 15 reps


was a great workout...going to grab some pineapple, turkey and asparagus now!

[bushmaster]

Thats a shitload of volume even for an enhanced individual. Do you grow on that much? I love volume but to me this would be overkill. I've done the Arnold program and unless you have superb genetics its impossible to recover properly to grow. Eiher way I'm following along and interested!

[SwoleChamp]

Thats a shitload of volume even for an enhanced individual. Do you grow on that much? I love volume but to me this would be overkill. I've done the Arnold program and unless you have superb genetics its impossible to recover properly to grow. Eiher way I'm following along and interested!

Yea I grow good on it. Strength and size comes and bf drops with low amounts of cardio...I can usually train this split about 8-10 weeks before I feel over trained but ill see how it goes this time around...I recover pretty quick also so that helps and I think my genetics are decent lol

[bushmaster]

Yea I grow good on it. Strength and size comes and bf drops with low amounts of cardio...I can usually train this split about 8-10 weeks before I feel over trained but ill see how it goes this time around...I recover pretty quick also so that helps and I think my genetics are decent lol

What you base recovery on? I am a firm believer in the saying stimulate not annihilate.

[SwoleChamp]

What you base recovery on? I am a firm believer in the saying stimulate not annihilate.

Muscle soreness...I usually don't have delayed muscle soreness...strength, typically im stronger each workout, or am pumping more reps with same weight. And better pumps...usually my pumps are better everyday, when the pump isn't as good I know its time to switch something up

[SwoleChamp]

7-10-12
Shoulders, bis, tris and abs

Had a killer workout today...meal times were a lil off today due to being on the go but it all workes out and had a great workout...killer pump and energy levels in the gym...good sweat goin too.

DB Sides 2.5x30, 5x25, 5x25, 5x25
DB Fronts 2.5x30, 5x30, 10x15, 10x15
DB Rears 2.5x25, 5x25, 5x20, 5x16
DB Shruggs 20's x 40, 35, 35, 25
1 Arm underhand tricep ext 15lbx20, 20, 15, 15 each arm
BB Curls 35x40, 45x25, 55x15, 55x15
DB Kickbacks 10's x 25, 20, 16
Alt DB Curls 15s x 15, 15, 20 each arm
Overhand tri ext 25x30, 35x20, 35x18 underhand
Hammer DB Curls 15x20, 20x10 d 15x5, 15x12 each arm
TOTAL 35 Sets

In between all but the last two sets i did abs:
Standing Vac: 15sec x 5 sets
BO Vac: 15 sec x 3 seets
Seated Vac: 15 sec x 3 sets
Side Vac: 15 sec each side x 9 sets
Rev Crunch, 20, 20, 20, 15
Bench Crunch/ in and outs: 20, 20, 15
Reg Crunch: 25, 25, 25, 25
Twist 30
Standing Side Crunch 20 each side
TOTAL: 33 Sets

Going to eat then cardio before bed tonight

[D-NUTZ]

Holy volume batman!

[SwoleChamp]

Holy volume batman!

Lol

[D-NUTZ]

Lol

Any reason why you don't press? (Not like you need it LOL!, just curious)

[SwoleChamp]

Any reason why you don't press? (Not like you need it LOL!, just curious)

Normally I do but just had rotator cuff surgery towards end of april ...i haven't gotten my complete overhead range of motion back so no overhead presses ...that's why the weights are low too...not even supposed to b back n gym til mid august...meh what to docs know lol

[D-NUTZ]

Normally I do but just had rotator cuff surgery towards end of april ...i haven't gotten my complete overhead range of motion back so no overhead presses ...that's why the weights are low too...not even supposed to b back n gym til mid august...meh what to docs know lol

Haha, most docs that aren't sport oriented are over-cautious.

[SwoleChamp]

Haha, most docs that aren't sport oriented are over-cautious.

Yea I go back mid august ...want him to give me the go ahead with full training so I can really hit it hard for the rest of the year then start getting ready for a show n the spring

[lastson]

Yea I go back mid august ...want him to give me the go ahead with full training so I can really hit it hard for the rest of the year then start getting ready for a show n the spring

Do you go back to the ortho Dr or just your family Dr ? I would think the ortho, would be much more in tune with athletes recovery, and give you the green light.. the family Dr, dosent see enough, so they will be more likely to make you wait the full time.. but keep pushing, you'll be getting stage ready before you know it

Last

[SwoleChamp]

Do you go back to the ortho Dr or just your family Dr ? I would think the ortho, would be much more in tune with athletes recovery, and give you the green light.. the family Dr, dosent see enough, so they will be more likely to make you wait the full time.. but keep pushing, you'll be getting stage ready before you know it

Last

Yea ortho dr...he's the one who did the surgery also

[lastson]

Yea ortho dr...he's the one who did the surgery also

You should be good to go... I'm sure your not, but don't be afraid to tell him that your ready... I think too many people are afraid to talk to their drs and even argue a little if needed...

[SwoleChamp]

You should be good to go... I'm sure your not, but don't be afraid to tell him that your ready... I think too many people are afraid to talk to their drs and even argue a little if needed...

Yea plans to already b doing some moderate weights when I go back lol

[SwoleChamp]

206lb this am!
was supposed to hit legs right now but got off late and have to head to class at 515...gonna hit quads after class and when i have another meal in me so i get a good workout in... will post it up later!

[SwoleChamp]

just finished up a lil leg workout...yea i know its 1045 where im at lol. wanted to get some legs in today even though it wasnt a killer workout.

Leg Ext. 70lbx x 7 sets of 20
Leg Curls: 60lb x 20 rest 10 sec the 15 more. 60lb x15 rest 10 sec then 8 more. 60lb x15 rest 10 the 8 rest 10 then 6
Suitcase DB Squats. 20lb each hand x 20 reps for 3 sets
Stiff Leg DB DL: 20s x 15, 15, 15

wasnt much but legs were burning good. did bodyweight donkey calf raises 30 at a time for 5 sets between sets.

[s2h]

Eat more.....normally i would think thats too much volume...but knowing how much muscle you were packing last yr at 19 yrs old...maybe its what you need...did you use that much volume before?..oh did i say eat more??

[SwoleChamp]

Eat more.....normally i would think thats too much volume...but knowing how much muscle you were packing last yr at 19 yrs old...maybe its what you need...did you use that much volume before?..oh did i say eat more??

Yea I trained like this before. I would usually train like this 2 months, then switch to a different split for 2 months the back to this. My other split is high volume also.

I had actually changed my meals up, here's what they are now :
1. 2 scoops ultra peptide protein
1/2 cup yogurt

2. 6oz 93/7 turkey
1/3 cup rice

3. Usually grilled chicken salad or
wrap from somewhere.

4. 2 scoops ultrapeptide or other protein blend

5.(preworkout) 6 oz turkey/chicken/beef
Handful green veggies

6.(postworkout) 6 oz turkey/chicken
1/2 cup rice

7. If needed. 5-6egg whites

Somedays I switch meal one with 7egg white omlete if I.have time to cook.

This is a overview it varys some

[bushmaster]

Yea I trained like this before. I would usually train like this 2 months, then switch to a different split for 2 months the back to this. My other split is high volume also.

I had actually changed my meals up, here's what they are now :
1. 2 scoops ultra peptide protein
1/2 cup yogurt

2. 6oz 93/7 turkey
1/3 cup rice

3. Usually grilled chicken salad or
wrap from somewhere.

4. 2 scoops ultrapeptide or other protein blend

5.(preworkout) 6 oz turkey/chicken/beef
Handful green veggies

6.(postworkout) 6 oz turkey/chicken
1/2 cup rice

7. If needed. 5-6egg whites

Somedays I switch meal one with 7egg white omlete if I.have time to cook.

This is a overview it varys some

How many cals is that? I think I eat more while dieting for a show.

[SwoleChamp]

How many cals is that? I think I eat more while dieting for a show.

Not sure calories ..im lookin at over all protein ...but I think around 1800 cal..im just using this diet for the first 4 weeks of me back training so I can blast some bf off that I put on while cooped up after surgery...in two more weeks ill b upping it about 700-1000 cal so I can really start adding size back...

But im really carb sensative so I keep the carbs low most of the time and change fats up. That's why the Cals are low

[bushmaster]

Not sure calories ..im lookin at over all protein ...but I think around 1800 cal..im just using this diet for the first 4 weeks of me back training so I can blast some bf off that I put on while cooped up after surgery...in two more weeks ill b upping it about 700-1000 cal so I can really start adding size back...

But im really carb sensative so I keep the carbs low most of the time and change fats up. That's why the Cals are low

Makes sense. I never diet below 2600cals but I lose easily to begin with.

[SwoleChamp]

Makes sense. I never diet below 2600cals but I lose easily to begin with.

Ha I gain easy...losings the battle lol

[s2h]

Makes sense. I never diet below 2600cals but I lose easily to begin with.

Your not normal....i think you.could get diced on the #12 from macdonalds....

[lastson]

Not sure calories ..im lookin at over all protein ...but I think around 1800 cal..im just using this diet for the first 4 weeks of me back training so I can blast some bf off that I put on while cooped up after surgery...in two more weeks ill b upping it about 700-1000 cal so I can really start adding size back...

But im really carb sensative so I keep the carbs low most of the time and change fats up. That's why the Cals are low

Good to know I'm not the only carb sensative guy running around here.

[Hoss06]

I'll follow seeing how Cook, Last, BM, and S2H already are. :D

[SwoleChamp]

Good to know I'm not the only carb sensative guy running around here.

Oh yea when I did my last prep s2h only had me have carbs n first meal lol ...but it worked!

[SwoleChamp]

I'll follow seeing how Cook, Last, BM, and S2H already are. :D

Thanks and welcome!

[SwoleChamp]

7-12-12

Back and chest
was a good workout..good pump, energy, sweat goin on...

BO BB Rows 45x30, 65x25, 85x20, 95x20, 105x14
Flat DB Press 10sx30, 15sx25, 20sx20, 20sx25, 20sx25
Lat Pulldown 40x30, 55x30, 70x20, 70x20
Nautilus Decline press 50x20,20,15,15
VBar Pulldown 70x 15,15,15,15
Flat DB Flyes 10sx 25,25,20
Overhand High Lat Row 70x 20, 20, 20
Incline DB Flyes 10'sx15,15

Abs
7 sets standing vacs
6 sets side vacs
3 sets rev crunch
3 sets flat crunch

[cook]

SC I just read your whole thread to get caught up and will follow along.I`m 100 years old and I remember when I first started the twice a week split you are doing is what all bodybuilders did.Good luck

[SwoleChamp]

Thanks man!
Ive trained this split a few times now and i always enjoy it!

[s2h]

Your really 100 cook???

[lastson]

Workouts look good, how's the shoulder holding up ? You doing any stretching , icing or anything like that ?

[SwoleChamp]

Workouts look good, how's the shoulder holding up ? You doing any stretching , icing or anything like that ?

Seems to be doing fine...im increasing weight and reps every workout which is good... after my upper body workouts I ice my shoulder to b safe and before my workouts I stretch and do some rehab work to loosen it up. No pain tho!

[SwoleChamp]

Only had a short time for workout last night so I did a shoulder/ arm circut ...good pump going...didn't write it out tho. Tonights my off night starting back with legs tomorrow

[SwoleChamp]

Sunday Leg Day!
Gonna cook the weeks food up this afternoon then hit legs hard!
will post up the workout after, hope everyones having a good weekend

[SwoleChamp]

Leg Day is complete!!!!
Was brutal...was the best legworkout ive had in a long time.
Sweated a gallon prolly lol, very hot and humid here...90 degrees with a heat index of 106...

7-15-12
Leg Ext: 45x20, 25, 25, 20, 20
Leg Press: 230x25, 320x25, 410x20, 500x15....Feet were low and close
Hack Squat 100lbx15, 150x12, 200x10...Feet High and Close
Lying Leg Curls: 50lbx 20, 15, 15, 15 Thighs off the pad
Stiff Leg DL...Feet xtremely wide...45lb x20, 20, 20

Abs in between sets:
Standing vacs x 4 sets
Side Vacs x 4 sets
Rev Crunch x 3 sets
Reg Crunch x 3 sets

[SwoleChamp]

Getting Ready for good ole Chest and back here in a lil bit...should be a good workout, nice and hot here too!

[SwoleChamp]

7-16-12

just finished chest and back. had a killer workout and super setted each chest exercise with a back one...killer upper body pump and sweat going on...upped my weight almost twice as much as i have done on some exercises...good job shoulder...

Flat DB Press 10sx30, 20sx20, 30sx15, 35sx15, 35sx15
ss Bent over BB Row 45x25, 65x20, 75x20, 85x15

Inc DB Press 20sx10, 10sx12, 15sx15, 15sx20...couldnt up the weight on these, still a lil stiff with this movement for now
ss Lat Pull Down 50x20, 70x15, 90x12, 90x15

Nautilus Decline Press 50x20, 60x20, 70x20, 90x12...most weight ive handled on this machine since surgery
ss DB Rows on Inc Bench 15sx20, 35sx20, 35sx15

Flat DB Flyes 10sx15, 15sx15, 20sx15
ss Underhand lat pulldown 60x20, 80x20, 90x20


Was a great workout...going to put down some venison and rice now!

[lastson]

7-16-12

just finished chest and back. had a killer workout and super setted each chest exercise with a back one...killer upper body pump and sweat going on...upped my weight almost twice as much as i have done on some exercises...good job shoulder...

Flat DB Press 10sx30, 20sx20, 30sx15, 35sx15, 35sx15
ss Bent over BB Row 45x25, 65x20, 75x20, 85x15

Inc DB Press 20sx10, 10sx12, 15sx15, 15sx20...couldnt up the weight on these, still a lil stiff with this movement for now
ss Lat Pull Down 50x20, 70x15, 90x12, 90x15

Nautilus Decline Press 50x20, 60x20, 70x20, 90x12...most weight ive handled on this machine since surgery
ss DB Rows on Inc Bench 15sx20, 35sx20, 35sx15

Flat DB Flyes 10sx15, 15sx15, 20sx15
ss Underhand lat pulldown 60x20, 80x20, 90x20


Was a great workout...going to put down some venison and rice now!

Nice workout... venison pwo... Would be great, how did you cook it ?

[SwoleChamp]

Nice workout... venison pwo... Would be great, how did you cook it ?
patty it up an salt and pepper it....then pan cook it with some grapeseed oil

[lastson]

patty it up an salt and pepper it....then pan cook it with some grapeseed oil

Sounds good, do you cut the ground venison with anything ? What I've tried is so lean its hard to make a patty, just keeps falling apart...

Last

[SwoleChamp]

Sounds good, do you cut the ground venison with anything ? What I've tried is so lean its hard to make a patty, just keeps falling apart...

Last

Nah I just mash the shit out of it for a while lol...once its cooked though it does crumble easy when u eat it

[cook]

Your really 100 cook???
Some mornings I feel like it.
SC:Looks like you are in a good groove training and dieting wise keep it up and pay close attention to how that shoulder feels.

[SwoleChamp]

Thanks man! and yea my workouts revolve around how my shoulder feels each day lol.

[SwoleChamp]

7-17-12
just finished up shoulders tris and bis...was a solid workout, good sweat goin...30 sec rest between sets today...

DB Sides 10's x 15, 15, 20, 20
DB Fronts 10's x 15, 15, 15, 20
DB Rears 10's x 15, 20, 20, 20
DB Shruggs 35's x 30, 40, 35

Cable underhand tri ext 25 x30, 35x25, 35x25
DB Kickbacks 10s x 25, 20, 20
OH Tri Ext 35 x 20, 20, 15

BB Curls 45 x15, 15, 20
Conc Curls 15 x 10, 10, 10

[lastson]

7-17-12
just finished up shoulders tris and bis...was a solid workout, good sweat goin...30 sec rest between sets today...

DB Sides 10's x 15, 15, 20, 20
DB Fronts 10's x 15, 15, 15, 20
DB Rears 10's x 15, 20, 20, 20
DB Shruggs 35's x 30, 40, 35

Cable underhand tri ext 25 x30, 35x25, 35x25
DB Kickbacks 10s x 25, 20, 20
OH Tri Ext 35 x 20, 20, 15

BB Curls 45 x15, 15, 20
Conc Curls 15 x 10, 10, 10

Nice delt work... Still have good ROM ?

Last

[SwoleChamp]

Nice delt work... Still have good ROM ?

Last

Im at prolly 90% now...can't quite do presses overhead yet but hopefully soon!

[lastson]

Im at prolly 90% now...can't quite do presses overhead yet but hopefully soon!

Very nice, I bet your doing way better than 98% of the people doing rehab....keep it up..

Last

[SwoleChamp]

Very nice, I bet your doing way better than 98% of the people doing rehab....keep it up..

Last

Thanks man ...I think so too

[SwoleChamp]

7-18-12
hit the hammies and quads some...was a good workout, swear i sweated a gallon in this heat lol


leg curls, thighs off bench: 50 x 20, 20, 20, 20, 20,
leg press high and wide: 140x30, 230x25, 320x20, 410x15
S.D.L. with dbs 20's x 15, 15, 15...extra wide and slow
Leg Ext 50 x20, 20, 20

worked random abs inbetween sets...felt good today

[bushmaster]

What does doing the leg curls with thighs off bench hit more?

[SwoleChamp]

What does doing the leg curls with thighs off bench hit more?
hits more upper hammies and glute tie ins...try it sometime, just drop the weight the first few times bc your ass will be cramping lol

[SwoleChamp]

New IML Rep right here! Whoooooooooo!

[lastson]

New IML Rep right here! Whoooooooooo!

Congrats... All free samples should be sent to me.... Lol

That's cool, seems like a great company with a lot of good guys working with them and the products are great too...

[SwoleChamp]

yea good products for sure from IML!

[bushmaster]

New IML Rep right here! Whoooooooooo!

Congrats, unfortunately I'll be seeing more of you!

Congrats... All free samples should be sent to me.... Lol

That's cool, seems like a great company with a lot of good guys working with them and the products are great too...

You can take that back, I know work with them. haha

[SwoleChamp]

205lb this am. Sent a pic to s2h yesterday when I was 245...rememberin the times lol...

[lastson]

Congrats, unfortunately I'll be seeing more of you!


You can take that back, I know work with them. haha

Damn they will let anyone be a rep... I mean Congrats Bush... IMLs has a great group, Dre, SC, Bush, Heavy and S2H... Should be some good things coming from you guys... Congrats...

[lastson]

205lb this am. Sent a pic to s2h yesterday when I was 245...rememberin the times lol...

How tall are you Swole ? How long ago was the 245 ?

[SwoleChamp]

How tall are you Swole ? How long ago was the 245 ?

5' 7"

245 was about 18 months ago

[bushmaster]

5' 7"

245 was about 18 months ago

Was it a good 245lbs or sloppy?

[SwoleChamp]

Was it a good 245lbs or sloppy?

Prolly shoulda stopped at 235 but it wasn't too sloppy...maybe s2h will put his input on what he thought lol.

[bushmaster]

Prolly shoulda stopped at 235 but it wasn't too sloppy...maybe s2h will put his input on what he thought lol.

If it wasn't sloppy you were huge!

[SwoleChamp]

If it wasn't sloppy you were huge!

I was lol...and strong as an ox at that weight...

[bushmaster]

I was lol...and strong as an ox at that weight...

You'll be back there before you know it!

[SwoleChamp]

You'll be back there before you know it!

Yea hope soon. Id be happy with a good 225 until diet time lol

[bushmaster]

Yea hope soon. Id be happy with a good 225 until diet time lol

I found that just growing with no set weight goal works better. Instead set a bodyfat level you don't want to go above (10%) and when you get there back off. Kind of what I did this offseason and got to my all time high of 234lbs with abs.

[SwoleChamp]

I found that just growing with no set weight goal works better. Instead set a bodyfat level you don't want to go above (10%) and when you get there back off. Kind of what I did this offseason and got to my all time high of 234lbs with abs.

That's kinda what I did when I got to the 240s lol. Once I hit where I didn't like I started to lean some until it was time to start my prep

[SwoleChamp]

threw a twist into the workout today...circut trained with back circuts and chest circuits...will post up the workout in the am for ya...

[s2h]

Sounds good, do you cut the ground venison with anything ? What I've tried is so lean its hard to make a patty, just keeps falling apart...

Last
To keep the vension together mix ground vension and ground.brisket together...that keeps it together....

[s2h]

205lb this am. Sent a pic to s2h yesterday when I was 245...rememberin the times lol...

Lol...post that pic swole...it was your marcus ruhl look....

[lastson]

Lol...post that pic swole...it was your marcus ruhl look....

Post up some old pics Swole...

Last

[SwoleChamp]

here ya go

126194
240
126196
230

126195
220

theres a few for ya

[cook]

Looking huge in those pics SC.Get that shoulder well and you will be back there in no time.Who is that little blonde headed dude in the second pic with you?

[SwoleChamp]

Looking huge in those pics SC.Get that shoulder well and you will be back there in no time.Who is that little blonde headed dude in the second pic with you?
thanks man...and idk, just some small guy trying to guest pose

[lastson]

here ya go

126194
240
126196
230

126195
220

theres a few for ya

Damn you got some guns Swole...

[SwoleChamp]

lol thanks took me long enough to get my tris big enough to match my bis.. big tris make an arm lol

[D-NUTZ]

^^^ Truth!

[SwoleChamp]

yesterdays workout:
7-19-12
Back and Chest...

Circut A was:
Lat Pulldown
BO Rows
1 Arm Rows
Underhand Lat Pull Downs

Circut B was:
Inc DB Press
Dec Nautilus Press
Inc DB Fly
Flat DB Fly

I Ran the A/B circut the following way:
Set 1: A
Set 2: B
Set3: A
Set 4: B
Set 5: A
Set 6: B
No Rest between sets, and 15 sec rest between exercises in each circut:
im not gonna list all the weights and reps today bc it would be a long post to get it to make since lol...but all the weights were where i could get about 20-25 good reps in.

[D-NUTZ]

I like those circuits man. Nice workout.

[SwoleChamp]

thanks man, think ima incorporate circuts today too...gonna get it done and go see the new Batman!

[SwoleChamp]

just noticed my log was stickied...sweet

[SwoleChamp]

just found the entire Maryland Muscle Machine Video on youtube! killer vid, check it out if you havent seen it...all two hours of it!

X6BgHJa5nqo

[D-NUTZ]

just found the entire Maryland Muscle Machine Video on youtube! killer vid, check it out if you havent seen it...all two hours of it!

X6BgHJa5nqo

Its awesome man, one of my favs. Have you seen Heath's 'Becoming Number 13'? That one is the best.

Oh and congrats ont he sticky!

[Hoss06]

Damn son! Huge arms!

[SwoleChamp]

Thanks hoss!


Haven't seen the heath vid yet

[s2h]

Swole is swoll...your arms are as big as.cutlers..

[bushmaster]

Nice pics and I look forward to seeing you get back there. I am guessing if all heals right you should be back there by end of year. Good most muscular. I have a few pics of me and Cutler as well and one of me doing a one arm bicep pose vs Phil. Dexter was an ass when I met him and Branch wouldn't flex.

[D-NUTZ]

Nice pics and I look forward to seeing you get back there. I am guessing if all heals right you should be back there by end of year. Good most muscular. I have a few pics of me and Cutler as well and one of me doing a one arm bicep pose vs Phil. Dexter was an ass when I met him and Branch wouldn't flex.

Two years ago at the Arnold, Jay was walking into the bathroom as I was walking out. I had to do a double take lol. Then Phil came in almost right after him. I was a creep and waited lol, but they were both real cool about it and had a good laugh. They said I was smart for not waiting in line for 2 hours at their booth.

You would be amazed at the amount of pros that walk around the Arnold and no one knows who they are unless they are at a booth. Last year I ran into Flex Lewis, Stan Efferding and Kevin English just walking around.

[Hoss06]

Nice pics and I look forward to seeing you get back there. I am guessing if all heals right you should be back there by end of year. Good most muscular. I have a few pics of me and Cutler as well and one of me doing a one arm bicep pose vs Phil. Dexter was an ass when I met him and Branch wouldn't flex.

I've heard that about Dexter a few times.

[Hoss06]

Two years ago at the Arnold, Jay was walking into the bathroom as I was walking out. I had to do a double take lol. Then Phil came in almost right after him. I was a creep and waited lol, but they were both real cool about it and had a good laugh. They said I was smart for not waiting in line for 2 hours at their booth.

You would be amazed at the amount of pros that walk around the Arnold and no one knows who they are unless they are at a booth. Last year I ran into Flex Lewis, Stan Efferding and Kevin English just walking around.

I see Phil once, sometimes 2x a month training out here. One of the most humble pros you will ever meet. Very appreciative and kind to his fans.

[SwoleChamp]

Jays always been cool to me. I've met him 3 times about a year apart at a local show he guest poses in...always remembers me lol...

Shawn rohden is real cool too...got to sit down and talk with him alot..

[D-NUTZ]

I see Phil once, sometimes 2x a month training out here. One of the most humble pros you will ever meet. Very appreciative and kind to his fans.

He goes "Don't worry man, I washed my hands".

I about lost it.

[SwoleChamp]

He goes "Don't worry man, I washed my hands".

I about lost it.

Lol

[SwoleChamp]

sorry its a day late but heres my training journal from yesterday!

7-20-12
Shoulders and arms

did circuit training again, 3 different circuits and 3 sets of each

Circuit A
DB Shruggs
DB sides
BB Curls
Underhand Tri Ext

Circuit B
DB Fronts
DB Shruggs
Hammer Curls
DB Kickbacks

Circuit C
DB Rears
Ez Bar Curls
Tri Ext (Cable)
DB Shruggs

Set 1 : A
Set 2: B
Set 3: C
Set 4: A
Set 5: B
Set 6: C
Set 7: A
Set 8: B
Set 9: C

Sets 1-3 were all around 25-30 reps each exercise, 4-6 were 15-20, 7-9 were 12-15...

about 20 sec rest between sets and about 10 sec rest between each circuit...

Also did some light shoulder press with DB!!! 2.5lbs and 5lbs sets for 20 reps...felt ok, still need more flexability lol

[s2h]

Lookin good swole.....bouncing back quickly...

[lastson]

lol thanks took me long enough to get my tris big enough to match my bis.. big tris make an arm lol

Ive read that your tris are like 2/3s of the muscle in your arms.. not sure if it's true, but your right Big Tris make a bad ass looking arm..


just noticed my log was stickied...sweet

Well deserved, this is a great log and can't want to see you back 100%...

[SwoleChamp]

Lookin good swole.....bouncing back quickly...

Trying too

Ive read that your tris are like 2/3s of the muscle in your arms.. not sure if it's true, but your right Big Tris make a bad ass looking arm..



Well deserved, this is a great log and can't want to see you back 100%...
Thanks man! Me too lol

[D-NUTZ]

Ive read that your tris are like 2/3s of the muscle in your arms.. not sure if it's true, but your right Big Tris make a bad ass looking arm..

Its true. Think about it, you find a guy with huge tris, but small bis and their arms are still pretty damn big (like Fankhouser), find a guy with good bis but shitty tris, and it just isn't the same.

[SwoleChamp]

Its true. Think about it, you find a guy with huge tris, but small bis and their arms are still pretty damn big (like Fankhouser), find a guy with good bis but shitty tris, and it just isn't the same.

Yep

[SwoleChamp]

Just finished up some legs...
Was a good workout ...bout puked lol...
7-22-12

Leg ext 50*20, 75*20, 100*20, 100*20, 100*20

Leg press (low close) 320*20, 410*15, 500*15, 590*10

Leg curls 75*12, 75*12 75*12, 75*12

SLD 45 X 3 sets 20 reps


Kept it simple tonight...about 45 sec- 1min between sets

[s2h]

Sunday leggs seem to be the thing here at rx...nice job swole...movin some wieght...bet your sore??

[SwoleChamp]

Sunday leggs seem to be the thing here at rx...nice job swole...movin some wieght...bet your sore??

Oh yea

[SwoleChamp]

got my super dmz 2.0 in today to log...started it today...follow the log thread too!

http://forums.rxmuscle.com/showthread.php?72138-SwoleChamps-Super-DMZ-Rx-2-0-log!

[SwoleChamp]

7-23-12
Chest and back

started super dmz 2.0 today...should be kicked in and feeling it in a few days...had a good workout tonight...great pump and low rest...10 sec between sets

Nautilus Decline press 60x20, 60x20, 60x20, 80x15, 80x15
BO Rows 45x 25, x 4 sets
Inc Db press 15x15, 20x18, 30x15, 20x15
Lat Pulldown 30x25, 60x20, 60x20
Flat Db flyes 10sx20, 10sx20, 10sx20
1arm row 20x15, x 3 sets
inc flyes 15x18, 15x15, 15x15
Underhand lat pull 60x15, 60x15, 60x15

was a quick workout, squeezed all the reps for a good pump...mind muscle connection really works for those who dont know..

[cook]

SC just checking out your log .Really like the circuits.I do a lot of these in my training too.Keep up the good work

[D-NUTZ]

Enjoy the DMZ man.

Not trying to be a dick, but why are the weights so light? Did I miss something or am I reading it wrong? For as big as you are, I figure you would be pushing a little more weight than that. I know your had a shoulder injury (i think), but even you weights for likes (like the 45 pound SLDL) are pretty low.

[SwoleChamp]

Enjoy the DMZ man.

Not trying to be a dick, but why are the weights so light? Did I miss something or am I reading it wrong? For as big as you are, I figure you would be pushing a little more weight than that. I know your had a shoulder injury (i think), but even you weights for likes (like the 45 pound SLDL) are pretty low.

Yea had rotator cuff surgery. Just getting back into gym...some movements pull on my shoulder some so im staying light for now...don't worry, im strong lol...I've got raw maxes of 500 bench 600 squat and 550 deadlift before...just taking it slow as not to tear my shoulder apart again...I also had injuries to my hip and knee but there pretty much healed

[SwoleChamp]

SC just checking out your log .Really like the circuits.I do a lot of these in my training too.Keep up the good work

Thanks bro

[D-NUTZ]

Yea had rotator cuff surgery. Just getting back into gym...some movements pull on my shoulder some so im staying light for now...don't worry, im strong lol...I've got raw maxes of 500 bench 600 squat and 550 deadlift before...just taking it slow as not to tear my shoulder apart again...I also had injuries to my hip and knee but there pretty much healed

Oh ok, that makes sense then. Thanks for the explanation. Way to be smart, way too many people try to rush things.

[SwoleChamp]

Oh ok, that makes sense then. Thanks for the explanation. Way to be smart, way too many people try to rush things.

Yea it sux but just trying to slowly add some weight each week til my shoulders 100%...hoping to be able to go 100% by sept

[s2h]

Looking good sc....smart just adding a lil at a time....dont want any setbacks.......

[SwoleChamp]

7-24-12
arms

didnt have time for a full workout so i did a quick arm workout...gonna hit shoulders tomorow.
BB Curls 45x21 x 4 sets
ss with Underhand tri ext 25x20, 35x20, 45x16, 45x15

Ez Bar Curls 3 sets 70 x 10 reps close grip
ss with Kickbacks 3 sets 15lb x 15 reps each arm

Concentration curls 3 sets 20 x 12 reps ea arm
ss with Tri pushdowns 45x15 x 3 sets

had a killer pump goin with just that lil bit, had to get in and get out bc of plans i had.
day two of SDMZ 2.0 complete...

[SwoleChamp]

7-25-12
Day 3 of sdmz over ...felt good allday..muscles full and growing hunger.

No gym today...back at it tomorrow

[lastson]

Hungry is good.. keep pushing, you'll be 110% in no time

[bushmaster]

Maybe it's in here somewhere but I haven't seen it, what's the diet like? Typical day and macros?

[SwoleChamp]

Meal 1- 6oz greek yogurt
2 scoops ultra peptide protein

Meal 2- 6oz turkey/venison/chicken
1/2 cup rice

Meal 3- 6oz turkey/beef
1/2 cup rice

Meal 4- 2 scoops ultra peptide
1/2 oz almonds

Meal 5- 6 oz chicken/turkey
1/2 cup rice
About cup asparagus or broccoli

Meal 6- 4oz turkey/ 6 egg whites


This is a basic over view...it varies some depending on work...meal 5 is post workout meal.

[Hoss06]

What does that come out to? How much variation is there? It may be just me, but if you need to change something wouldn't it be easier to know exactly what you're taking in so you know what to add or decrease?

[SwoleChamp]

What does that come out to? How much variation is there? It may be just me, but if you need to change something wouldn't it be easier to know exactly what you're taking in so you know what to add or decrease?

If it's contest time yes...in the off season not so much...if im hungry ill just add a meal or up protein in another ...as for variation its just in carbs.. usually with meals 2-3... don't do well with carbs so I don't eat alot of them usually

[SwoleChamp]

Protein is around 225g
Carbs is around 110g
Fats is around 90g..

Forgot to add this above^

Staring today ill be adding another shake ...
Will make macros
265g protein
130g carbs
108g fats

[bushmaster]

Protein is around 225g
Carbs is around 110g
Fats is around 90g..

Forgot to add this above^

Staring today ill be adding another shake ...
Will make macros
265g protein
130g carbs
108g fats
I just lost another 5lbs reading this.

[Hoss06]

Lol!

[SwoleChamp]

I just lost another 5lbs reading this.

Gotta do what works lol...

[SwoleChamp]

And also remember im cutting some bf% from where I was layed up after surgery...another 2-3 weeks and ill b bumping up calories again as I should b about where I want

[lastson]

Very nice Swole, how long are you going to run the reduced cals for ?

last

[SwoleChamp]

Very nice Swole, how long are you going to run the reduced cals for ?

last
2 maybe 3 more weeks

[SwoleChamp]

7-27
Just finished a workout at my buddies gym that's about open...
Had the best workout since i've been back to training ...sdmz 2.0 rockin and rollin for sure...

Lifefitness iso bi 50*20 20 15 15 15 12 each arm
Lf tri press 70*15 20 15 25 15
Lf shoulder press 35*15 15 15 --
Lf chest press 70*15 20 15 15 15
Lf side delt 10*15 15 ---

[D-NUTZ]

Nice man. I am assuming LF is the brand of machine?

[SwoleChamp]

Yea life fitness

[lastson]

2 maybe 3 more weeks

Sounds good... Keep killing it, can't wait to see you back to the old SC...

[SwoleChamp]

Sounds good... Keep killing it, can't wait to see you back to the old SC...
haha me too!

[bushmaster]

2 maybe 3 more weeks
Are you slowly going to increase and keep bodyfat to a minimum or just bulk? Looking forward to seeing the results on the Super DMZ 2.0. My wife is running Osta-RX right now and loving it!

[s2h]

Looks like things are coming along.....do you have a full range of motion in your shoulder?

[SwoleChamp]

Are you slowly going to increase and keep bodyfat to a minimum or just bulk? Looking forward to seeing the results on the Super DMZ 2.0. My wife is running Osta-RX right now and loving it!

yea just slowly increase so i try to not gain much bf...gonna start the osta rx after the dmz myself


Looks like things are coming along.....do you have a full range of motion in your shoulder?

not quite...maybe 85-90%...seems to be getting a lil better everyday tho

[SwoleChamp]

Def feeling the sdmz 2.0...libido through the roof lol...
Getting ready to train tonight ...think ima kill chest

[SwoleChamp]

7-29-12
Chest

Did some side and front db raises to warm the shoulders up...

Nautilus decline press 40*20, 60*20, 80*20, 100*15
Inc db press 20*20, 30*15, 30*15
Barbell bench 45*30, 45*30, 55*30, 55* 30...first time barbell bench since surgery. ..took bar down to chest .. felt good
Nautilus decline pec fly 20*20* 2 sets
Incl fly 15*20* 2 sets
Flat fly 15*20*2 sets


Really good workout ..killer pump and the bb bench and pec dec felt good

[s2h]

Looking good sc...keepin it safe.....your probably pleasently suprised how the light wieght works i would think....

[SwoleChamp]

Looking good sc...keepin it safe.....your probably pleasently suprised how the light wieght works i would think....

Actually I am lol

[SwoleChamp]

7-30-12
Back biceps
Strength was up and had a killer pump!

Bent over rows x 45*30, 95* 20, 115*20, 135*15, 155*15
Lat pull down 50*25, 100*20, 135*15
Bench db rows 40s*15, 15, 15
Underhand lat pulldown 100*20, 20, 20

Barbell curls 45*25, 25, 25
Alt hammer curls 35*10drop 20*8,
45*8drop35*6, 50*5drop45*5drop35*4

Drop set did me in lol. Strength is highest since back training

[Hoss06]

Nice! Progress comin at'cha

[SwoleChamp]

Nice! Progress comin at'cha

Thanks! Got a ways to go to get back to my old strength

[cook]

Thanks! Got a ways to go to get back to my old strength
You will be there in no time.I have seen this many times and you are being smart.I have seen many people try to make it back in one week and screw things up even worse.

[lastson]

Thanks! Got a ways to go to get back to my old strength

Its will come, better to take it easy than get hurt again... You should be pretty close to getting full training approval , right ?

Workouts look great, and the SDMZ sounds like its really pushing ya... Very nice

Last

[SwoleChamp]

Its will come, better to take it easy than get hurt again... You should be pretty close to getting full training approval , right ?

Workouts look great, and the SDMZ sounds like its really pushing ya... Very nice

Last

Yea I go back to doc in about 3 weeks

[lastson]

Just checking in Swole, have you changes your macros at all with the addition of the Super DMZ 2.0 ? ( well maybe I should just check out that log...lol )

Last

[s2h]

Nice sc....just kinda plugging along...your genetics are good...shouldnt be long tell your back to old form....

[SwoleChamp]

Sdmz 2.0 going good! Have been busy and didn't have time to copy my last two workouts on here....

[SwoleChamp]

Nice sc....just kinda plugging along...your genetics are good...shouldnt be long tell your back to old form....

Back bigger and better lol

[SwoleChamp]

Just checking in Swole, have you changes your macros at all with the addition of the Super DMZ 2.0 ? ( well maybe I should just check out that log...lol )

Last

Haven't changed as of yet bc my current is working good...seem to be gaining lean size and still shedding some bf.. that's the best combo lol

[lastson]

Haven't changed as of yet bc my current is working good...seem to be gaining lean size and still shedding some bf.. that's the best combo lol

Hell ya... Ride that train as long as you can... With the results you guys are having, I might need to beg my coach to work in a sdmz run

Last

[SwoleChamp]

Hell ya... Ride that train as long as you can... With the results you guys are having, I might need to beg my coach to work in a sdmz run

Last

Haha yea its good stuff ...ready to start the osta RX as well...should b a good run overall

[bushmaster]

Haha yea its good stuff ...ready to start the osta RX as well...should b a good run overall

Osta-RX is great! My wife I running it and she looks freaky right now.

[SwoleChamp]

Osta-RX is great! My wife I running it and she looks freaky right now.

What dose is she using? Any neg side effects? Affect her libido any?

[lastson]

What dose is she using? Any neg side effects? Affect her libido any?

If it's having a positive impact on libido, I'm adding it to my wifes coffee..

I'm (1) week into the Osta-Rx after dropping back down to my TRT dose and so far I can't say that I'm feeling any different than when I was on the higher test.. and from what I've heard it really takes about 2 weeks to kick in, so I'm pretty happy so far...

Last

[bushmaster]

What dose is she using? Any neg side effects? Affect her libido any?

3 caps spread throughout day. Only negative side is a little bit of acne. Her libido is better! :)

[SwoleChamp]

If it's having a positive impact on libido, I'm adding it to my wifes coffee..

I'm (1) week into the Osta-Rx after dropping back down to my TRT dose and so far I can't say that I'm feeling any different than when I was on the higher test.. and from what I've heard it really takes about 2 weeks to kick in, so I'm pretty happy so far...

Last
Nice. Ima start it after last week of sdmz 2.0 and prolly run it 8 weeks.


3 caps spread throughout day. Only negative side is a little bit of acne. Her libido is better! :)
Thanks! My gf was wandering about it...the libido boost is a plus!

[SwoleChamp]

my workout from last nite:
8-5-12
nautilus decline press 40x30, 80x30, 100x20, 120x15
inc db press 20x20, 30x20, 40x18
BB Bench 55x30, 65x15, 65x20
Pec Dec 20x20, 20x20
ss with Flat Flyes 20x20, 20x20
BB Curls 45x25, 65x15, 75x12, 45xburnout
Alt DB Curls 20x12ea x 3 sets...

was toast after this workout...killer pump today...strength up on everything and bb benched today!

[cook]

Nice job SC. Looks like you will be back to full strength in no time.

[SwoleChamp]

Hoping so! I go back to doc in 2 weeks so hoping I get the green light

[lastson]

Just checking in SC,, Hows everything going ? Everyday that passes is another day closer to 100%.. Keep pushing

[SwoleChamp]

Everything going good...just haven't recorded my workouts this week bc I've been busy...will b back on track next week!

[s2h]

Creeping back to 100% SC....osta rx is a different feeling....it does take a week or so to see results....i just think its a physcological thing.cause you dont "feel" much from it when not training...

[SwoleChamp]

Creeping back to 100% SC....osta rx is a different feeling....it does take a week or so to see results....i just think its a physcological thing.cause you dont "feel" much from it when not training...

Yessir! Trained last nite at my friendS new gym about to open..just circut trained since I had the gym to my self ...some highlights :

Db curls 45*12 ea arm
Db kickbacks 35*15 ea arm
Hammer curls 40*15 ea
Db shruggs 85s*30
Db side raises 25x15
Db front raises 20s*30
Bb curls bar*50
Rope ext 80*30
High cable crossover 25x30
Pec dec 100*20


Prolly did 4-5 sets of the exercises ...had a killer workout...up in weights ...no pain n shoulder...killer pump ...bf still droppin

[cook]

Nice job SC looks like a lot of work there

[SwoleChamp]

Nice job SC looks like a lot of work there

Thanks brother! Felt great lol

[SwoleChamp]

Just finished up training at my friends gym opening this week...

Killer pump and really had a good workout...had the gym to my self!

Hammer inc press x4
Hammer dec press x4
Lf flat press x4
Pec dec x4
Cable cross x5
An crunch machine x5

Back tomorrow!

[SwoleChamp]

killed back today! hell of a good workout...

Lat Pull down x5
Hammer Strength Low Row x 4
HS High Row x 4
Shruggs x5
Underhand Low Row x4
Back Ext x5

really good pump...sdmz 2.0 is awesome!

[s2h]

strength is coming back...dont push it to hard....

[lastson]

Still going strong SC... Keep killing it.. Can't wait to see what the workouts look like after you get the green light..

Last

[SwoleChamp]

Still going strong SC... Keep killing it.. Can't wait to see what the workouts look like after you get the green light..

Last

Yessir...shoulders and legs tonight!

[SwoleChamp]

arms this am:

Ovehead tri ext machine* 5
Db curls *5
Rope tri ext* 4
Cable straight bar curl* 4
Dip machine* 3
Cable 1 arm curls* 3
Db kick backs* 3
Hammer db curl* 3

Awesome pump today and good veins!

[Hoss06]

*5 = reps or sets?

[SwoleChamp]

*5 = reps or sets?

Sets

[lastson]

arms this am:

Ovehead tri ext machine* 5
Db curls *5
Rope tri ext* 4
Cable straight bar curl* 4
Dip machine* 3
Cable 1 arm curls* 3
Db kick backs* 3
Hammer db curl* 3

Awesome pump today and good veins!

Nice work, do you normally do this amount of volume, or is it just because your still recovering ?

[SwoleChamp]

Nice work, do you normally do this amount of volume, or is it just because your still recovering ?

Set wise its typical ...around 25-30 sets for major bodyparts...15-20 for minor ...I normally train.very heavy tho...down to 2-3 rep sets

[s2h]

Coming right along....get the green light and it will be go time....you should be placing in larger shows in the open by next summer...thats a reasonable goal...

[bushmaster]

Coming right along....get the green light and it will be go time....you should be placing in larger shows in the open by next summer...thats a reasonable goal...

You must see something I don't see.

[SwoleChamp]

You must see something I don't see.

Yes he has pics from last contest

[SwoleChamp]

Coming right along....get the green light and it will be go time....you should be placing in larger shows in the open by next summer...thats a reasonable goal...

48hrs til I go to doc...and yea that's the goal!

[bushmaster]

Yes he has pics from last contest

Everyone here knows I am bluntly honest an that's not going to change. From the pics you posted on the first page of your show, I wouldn't even consider 6 weeks out. You may have good structure but I have yet to see a pic with you conditioned enough to show it.

[SwoleChamp]

Everyone here knows I am bluntly honest an that's not going to change. From the pics you posted on the first page of your show, I wouldn't even consider 6 weeks out. You may have good structure but I have yet to see a pic with you conditioned enough to show it.

We played size game at last show and know that more conditioning is needed for bigger shows in open class...as with all shows u enter, u should figure out weaknesses to improve on before the next show...and don't get me wrong, honesty in your opinion is great

[Hoss06]

Paging s2h...spam alert

[Hoss06]

Any word from doc SC?

[SwoleChamp]

Any word from doc SC?

Just left...he said everything looking good to just slowly work back into heavier lifting

[Hoss06]

Awesome news!

[cook]

Yes good new SC but still stay safe

[SwoleChamp]

Yes good new SC but still stay safe

Yea im n no hurry lol

[D-NUTZ]

Awesome bro!

[lastson]

Just left...he said everything looking good to just slowly work back into heavier lifting

Good news... and now it's time to watch SC blow up....

last

[SwoleChamp]

Trained Tuesday and hit back/bixeps....

Lat pull down *5
Hs low row *5
Hs high row *4
Bb row *4
Hypers *5

Bb curl *4
Alt db curl* 3
Cable curls* 3


Really good workout...followed up with 15 min on arc trainer

[SwoleChamp]

Last nite hit inner chest/shoulders/triceps

Pec dec *5
Cable cross over (high) *5
Cable cross over (low) *5

Hs shoulder press* 5
Db side lats* 4
Cable front raises* 4

Cybex tri ext machine* 5
Underhand tri ext* 4
Overhead rope ext* 4

[SwoleChamp]

Last nite was traps and cardio

Shrugg machine x10 sets
6plates x4, 8plates x4, 10plates x2

Cable shruggs x 5 sets
100lb each side

30 min on arc trainer

[lastson]

Looks like those weights are starting to creep up there... nice work SC..

Last

[SwoleChamp]

Looks like those weights are starting to creep up there... nice work SC..

Last

Thanks! Its coming!

[D-NUTZ]

I love cable shrugs. Thanks for reminding me about them.

[SwoleChamp]

I love cable shrugs. Thanks for reminding me about them.

Yea its funny how ur workouts change the something reminds u of something u used to do that worked great lol

[SwoleChamp]

Trained yesterday...abs and cardio...

Lf an crunch machine x 5sets
Cable oblique crunch x4 sets each side
Hanging leg raises x 3 sets
Incline side crunches x 2 sets each side
About 10 sets of vaccums

15 min on arc trainer
10 min on bike

[SwoleChamp]

No training yesterday or today for me...took the lady off for the weekend to get away ...had a good time a feel very recovered and ready to get the week underway...sometimes u just gotta get away and come back fresh...new goals for myself as well btw, will post them later tonight or tomorrow

[SwoleChamp]

New goals:
Maintain a lean physique under 215lbs...preferred to be around 200lbs....abs yr round for me is the goal.

Get in a good cardio session 5 days a week to assist with above goal...

Cut training time down...would like to keep workouts with weights under 30 min...incorporate circuts, super sets, giant sets etc...

Overall have a healthy lifestyle...

Reasons for new goals...for the next year im pretty much focused on getting finished with my degree and don't believe I can give myself the selfish time I need to have a good prep ...

Want to keep my weight down bc carrying a lot of weight sucks to b honest...physically my body hurts all the time above 220lbs...have trouble breathing, sleeping etc....note that i've walked around for months in the 240s before... and honestly my body is healthier around 185-195lbs...have less issues with allergies, asthma, etc...

Would like to cut training time simply bc I don't have the time I used to...between school, work, etc I just don't wanna spend most of my free time in the gym lol.

Anyway let's see where the journey takes me now!

[bushmaster]

I like the new goals! I wouldn't change them much even when bulking.

[SwoleChamp]

I like the new goals! I wouldn't change them much even when bulking.

Yea I've realized that getting to far away from contest shapes just not worth it anymore...and besides id rather see abs in the mirror than not lol

[bushmaster]

Yea I've realized that getting to far away from contest shapes just not worth it anymore...and besides id rather see abs in the mirror than not lol

Wise man you have become!

[Hoss06]

I agree with your new goals. Lean and mean is where it's at. Best of luck.

[SwoleChamp]

Wise man you have become!


I agree with your new goals. Lean and mean is where it's at. Best of luck.

Thanks guys

[lastson]

I like the new goals! I wouldn't change them much even when bulking.

2x

And more importantly, get that school wrapped up..

[SwoleChamp]

2x

And more importantly, get that school wrapped up..

Yessir. Be glad when its done lol

[s2h]

Very good direction......i like the mean lean all the time.....i think most have realized that the sloppy puffy off season thing is not the way to go.....

[SwoleChamp]

Monday I was pushed for time so just cardio for me...

Last night was back and cardio:
Wide row x5
Hs high row x 4
Lat pulldown x 4
Hs low row x3

20 min on tredmill.

Hoping for chest cardio tonight...

[Hoss06]

How much cardio are you incorporating? I may have missed it, but are you working alone this off season?

[SwoleChamp]

20-30min , 4-5 times a week right now...yea working alone

[SwoleChamp]

Hit chest today around lunchtime:

Pec dec x 5 sets
HS MTS decline press x 4 sets
Cable cross overs x 4 sets
Flat bb bench x 3 sets
Finished with pec sex drop set...dropped about 5 times

In the process of about 40 min cardio now ...

[Hoss06]

Bumping up the cardio eh?

[SwoleChamp]

Bumping up the cardio eh?

Eh mainly just bored lol. Had nothing going on as class was out early so just hitting the old bike lol

[Hoss06]

It can't hurt

[lastson]

Eh mainly just bored lol. Had nothing going on as class was out early so just hitting the old bike lol

Lol... I've never been bored enough to do extra cardio...

[SwoleChamp]

Lol... I've never been bored enough to do extra cardio...

Guess im "different" lol

[Hoss06]

SC!! How we doin my man?

[SwoleChamp]

SC!! How we doin my man?

Good brother! Been a crazy week for training!

Monday was arms/cardio
Tuesday was back
Wed was off
Thursday was chest/ cardio
Friday legs

Getting ready to go hit shoulders and cardio

[Hoss06]

Good to hear you're still at it

[SwoleChamp]

thanks brother!

[SwoleChamp]

Shoulders on sat
Back on Sunday with 30 min cardio

Didn't keep track of workout but both days I handled the most weight since surgery.

Starting in oct I have a freak stack planned...b ready :D

[SwoleChamp]

Just finished chest triceps and cardio! Was best day back to date!

Pec dec x 5 finished with 190*20
Inc db presses x 4 finished with 75s*10
Hs flat press x 4 sets
Cable cross overs x 4 sets

Underhand tricep ext x 5 sets finished with 90*25
Over hand tri ext x 4 sets finished with 180*15
Overhead tri ext x 4 sets finished with 80*15

Rocked 2 sets of pull ups! 10 reps and 7 reps...pain free! Total body weight (214lbs)

Then 25min tredmill 3mph on 13 incline

Killed it! Ready for october for the super stack :cool:

[Hoss06]

How are the injuries?

[SwoleChamp]

How are the injuries?

Shoulder is fine it seems...

Knee bothering me tho...not really training legs bc of it ...if I do much leg work it bothers me too bad doing cardio and at work during the day...

[Hoss06]

Do you just do some light leg ext to keep the blood flowing?

[SwoleChamp]

Do you just do some light leg ext to keep the blood flowing?

Yea I've been throwing in leg ext and leg curls

[SwoleChamp]

Just finished back!
Warmed up with 20 min walk.

Pull ups x 3 sets...12,8,8
T bar rows x 4 sets
Lat pull down x 4 sets
Rack pulls x 3 sets superset with shruggs


Killer workout...felt good!

[s2h]

So whats this super stack my lil buddy??

[SwoleChamp]

So whats this super stack my lil buddy??

Have an oppurtunity to try some new stuff so :

Trestolone ace(oral delivery )
dienolone ace(oral delivery )

^to be used as a base with :
Halo extreme
M sten
4 Andro...


Will lay it all out when im at a computer ...

[lastson]

Have an oppurtunity to try some new stuff so :

Trestolone ace(oral delivery )
dienolone ace(oral delivery )

^to be used as a base with :
Halo extreme
M sten
4 Andro...


Will lay it all out when im at a computer ...

That sounds interesting...

[SwoleChamp]

oh yea...gonna be fun lol

[SwoleChamp]

Have an oppurtunity to try some new stuff so :

Trestolone ace(oral delivery )
dienolone ace(oral delivery )

^to be used as a base with :
Halo extreme (IML)
M sten (IML)
1 Andro...(IML) (should have been 1 Andro, not 4 Andro)


Will lay it all out when im at a computer ...

ok so here it is
1st for those who dont know, trestolone ace is MENT(true mentabolan) and dienolone ace is TRENAVAR. Both are very strong Phs that are great base compounds/stackers...

cycle at the moment looking like the following hopefully:
Trestolone Ace 15mg day weeks 1-6
Dienolone Ace 20mg day weeks 7-9, 40mg day weeks 10-12
Halo Extreme 75mg day weeks 1-6
M Sten @ 10mg day weeks 1-4
1 Andro Rx 3 caps a day weeks 7-12

Advanced Cycle Support by IML @ 4 caps a day weeks 1-16
Ultra Male Rx @ 1 caps a day weeks 6-12, 2 caps a day weeks 13-16
E Control Rx @ 2 caps a day weeks 6-12

Adex .5mg eod
Pct wil also include clomid and possibly HCG if needed.

BP will be monitored reg. Any neg sides and either T Ace, or D Ace may be dropped. will play it by ear on those too.

Btw, anyone wanting more info on t ace/d ace...hit me up, dont think i can put the company here since there not a sponsor(yet lol)

but thats the general idea, doses may change etc as cycle starts