Quote of the day

You can lead them to weights....but you can't make them lift!

-The Swollen One

Double Up!

Man, yesterday was crazy! It all started at about 5:00 am, when I hit the gym to do my arms and cardio. I was tired as hell, but the minute I hit the gym, my alter ego "The Swollen One" took over. I plugged in my head phones and went to work. Started with some incline curls, pausing at the top to work the peak in the biceps. Did 40 lb DB's for 3 sets of 12. Then moved on to preacher curls, where I used the 100 lb. EZ curl bar for 3 sets of 10. This was followed by high cable curls 3 sets of 12-15, and ending with 21's using the 90 lb EZ curl bar. By this time my arms were screaming like the chicks in scary movies that always seem to fall down when they run from the bad guy. Get yo ass up and run! LOL!

I then moved on to triceps, where I started with cable extensions (with the short rope) using 150 lbs for 3 sets of 15. Then I moved to over head DB extensions (both hands) using the 100 lb DB for 3 sets of 10. Last on my arm assault schedule was decline tricep extensions (also known as skull crushers) with the 90 lb EZ curl bar for 3 sets of 10. Finshed the workout with 20 minutes of Interval training (1 min sprint, 1 min jog) on the eliptical...

At about 3pm I found out my plans for that evening had been altered, so what better way to spend my free time then to hit the gym again! I met the rest of the GSC at the gym and proceeded to do back. We added deadlifts in our routine and let me tell you...500lbs is HEAVY AS SHIT! Just wanted to see if I could get it...and I got 2. Not bad on low carbs. Add in the rest of our intense back workout and all 3 of us were worn out. Slammed our after workout protein shakes (about 48 grams of Optimum Nutrition 100% Whey for me) and headed to the crib. I have to say, the other two members have come along way. I went up on one of my lifts and challenged them to do the same, and they obliged with not even a blink! THAT is dedication and I have to applaud their efforts. Started them both on a heavier lifting/mass building routine and they adapted like....well....ME! LOL! Keep it up fellas. Today...legs.


We are not the same....

Quote of the Day

"Men lie, women lie, numbers don't!"

Jay Z

Quote of the Day

"If you cant move the weight....get your Ass out the gym!"

And the award goes to...

Ok, by now you have gotten the picture that City of Swoleton and The Pursuit of Swollness have made some pretty awesome gains. How you ask? Well, I don't normally like to toot my own horn, but "TOOT TOOT!" With the mind blowing transformation I have been making myself (I mean...from 255lbs of lard to 229.5 lbs of rock hard Arnold Swole-a-nager is pretty insane) , I couldnt be selfish and keep all this knowledge to myself. So I decided to try my hand at a little personal training. And what better test subjects then these two. When they first stepped in the gym with me they had that look on their face. You know, like the look of a third grader scared to start a new school. Or when a baby calf enters the world and can't find its mom. They were helpless. Didnt know the difference between a squat and a bench press! I mean we started from the ground up! Phrases like "P.O.Swolleness, stop all that damn squirming around when you bench," and "C.O.Swolleton, those weights are for the women..." often were used. But with my assitance, I have taken these two sacks of pure 100% boney, and have added a lil bit of me to them. They are now starting to get that "WOW" look we all like, and I smile inside knowing I helped the less fortunate. So when I read the hate blogs, not only is it inspiring, but it lets me know even the weakest can be saved! Good job guys! Yall push me to work harder! Stick with me and we will all be at that pinnacle of swolleness. A place I like to call "ME-town."

We are not the same...

Shoulder LEAN!!!

So I honestly had the best workout EVER!!!

It all started when I went to visit a Soror who was passing through Fort Worth. When I walked in the resturant she was like, "Damn, you been working out?" A smile quickly grew on my face as I answered, "Yeah, can you tell?" in my after 10pm voice. "Man, your chest is sticking out, arms are bigger.... That wasn't there before." Ok, enough with the conversation....

I initally planned to skip the gym, but I dashed home to get my suppliments (Thanks to the advice of "The Swole One." Even though he takes more pills than an AIDS patient) and headed to 24 Hour Fitness. It was 8 o'clock so the gym was pretty empty, except for my MUSCLES! It was like I ate a Senzu Bean from Dragon Ball Z cause I was really hittin the weights. I knew I was doing something cause people kept glancing over at me doing my exercises.(You know when people are looking at you..... Except for "The Swole One" cause he grunts like Male Bull that fuckin for the last time before he meets the Slaughter House!) I could see the progress in my shoulders forming and it was EXTRA motivational.

I was still pumped so I did, Bi's/Tri's, ABs, and 20 minutes of cardio. I WAS A BEAST IN THE GYM! As stated earlier, with a BEASTLY work ethic like mine, it can be a lil intimidating to those around me. When I finished, it was 11 o'clock. I was thinking, "Where did everybody go?" The people who were in the gym had vanished like Mexicans when they see imigration officers coming. If you wanna get results like me, you gotta workout like me. Guess that's why I've made the biggest progress in a 3 month period that the other GSC members. Gained 16 pounds of pure grade A, 100% CHICK MAGNETS since May 12th! (Well, the muscles have brought me a few extra looks)

It's coming along. Glad that I'm seeing a difference.

The Pyramid of Swoleness

Hello readers. How's your day going? Mine is fantastic. So, you might have noticed the little pyramid image above. Its just a little something I threw together in my spare time. As you can see, there are certain levels to obtain before you become the apex of swoleness. When you get to the "We are not the same" level, you look at everyone else like, "Why are we even on the same planet?" I'm trying to reach for the stars like I'm Michael Jackson and there's a little white kid sitting on the moon.

You may also notice the faces of the three Get Swole Club members and their rank on this pyramid. Of course I am in the lead but that is to be expected because every time I wake up in the morning I take a sip of pure awesomeness. Then we have "The Pursuit of Swoleness. He is seeing more changes than a Top Model runway show. Next on the list is "The Swollen One". I placed him on the Average Joe level to put him in his place. I don't believe he respects my swoleness.

On a serious note, without these guys, I most likely wouldn't hit the gym as hard as I am now. If you are looking to make changes, it will be in your best interest to have a solid support system. When you don't feel like pushing anymore, they will be there to carry you to where you need to be. Well enough with the sappy Carl Thomas: In the Gym workout advice. Later.

Hamburglar

RUBBLE RUBBLE! I tell you one thing, I am STRUGGLING with getting my diet going like I want it. I will eat good for a week and then binge eat for another week. I am still seeing gains but my abs are not where I want them to be. My bad eating days make me feel like "The Swolen One" on one of his good days. This is not acceptable.

Just this week, I cant count the number of hamburgers I had on one hand. Pitiful. And nope, these are no ordinary hamburgers. I am talking about double meat, 4 slices of bacon, with some fry guys on the side. I had this exact meal TWICE today. I know that I'm a MONSTER but damn.

So guess what I am doing now. I've dusted off the ole' George Foreman and I am in the process of grilling some lemon pepper tilapia. Brown rice is also stewing in a pot of its own nastiness. I absolutely hate brown rice.

On another note, I took a back picture yesterday. You can check it out below. In less than 2 months I believe I have made pretty good gains. Look at that fat back in the first picture and look at the pic of Tyrese in the second. Oh wait, that's not Tyrese.

Pain, Pain, Go Away.... Come Again Another Day

Ok, as stated earlier by Mr. Chuck, I HATE LEG DAYS!!! Yesterday was the first time I've worked on legs by myself since I've been in Fort Worth. I took the initiative to push myself cause I didn't want to other lames, i.e. The Swole One and City of Swoleton, to think I was slacking off. Well...... I DIDN'T!

Now, I'm all sore and shit. Everytime I get up, I have to grab my ass!.... Gluteaus Maximus to be correct.

My hamstrings are crying like 4 year olds on the first day of school. The other members of the GSC act like it doesn't affect them so I guess they don't work as hard as me. Oh well, I'm seeing results.

Squats used to scare me. Since I didn't have a spotter (The Swole One) in the gym, I tried to go light weight. This was a waste of time because I kept adding weight cause it was too easy. I mean, when you have such a beastly work ethic like me, it can get a little intimidating for people to follow. I started out a small fry, now I'm like a What-a-Negro Super Size!

I can't take all the credit for such a change in physique..... The GSC is something you should strive to be apart of. "We are not the same............."

Dieting....oh how I hate thee....

Well, I am in week #6 of my 8 week diet (found on http://www.bodybuilding.com/ under 8 week summer slim down diet) and it sucks soggy egg whites. It basically consists of 2 low carb days, a medium carb day, two low carb days, a high carb day, and then a cheat day. By Wednesday (after the two low carb days) you are ready to either slap someone or eat a cheeseburger. You don’t realize how much energy you get from food until you are eating like one of those kids you see on the infomercials at like 2 am!

When I started I was sitting at 242 lbs and 14% Body Fat. Currently I am at about 230-232 lbs and not sure on the BF. Feel a lot leaner and harder (muscle wise) all together. Strength gains are an issue though. As the carbs get lower, the weight feels heavier and heavier. Going up and down like Oprah’s weight...but I can deal with that. Still stronger than the other GSC members by far. To compare....if it was a reading test...I would be reading Shakespeare and they would be stuck on "See spot run..." :-) Starting to see more and more "striations" (muscle definition for you noobs) in the shoulders and legs especially. Legs were my main goal to get definition. They are huge (as mention in an earlier blog by Mr. Chuck) just not as defined as I would like...but it is coming.

I am in Baton Rouge, LA for a training class with work, so as you can imagine, it is extremely hard to stay disciplined here, but I am maintaining. Everyone here thinks I am crazy! I just smile and chuckle to myself as their unsightly bodies hurt my eyes "I see fat people!" I mean really, why must people who DONT diet/workout try to critique me! "You know all that protein is bad for you" or "you need SOME carbs" or "what’s the difference between whey and soy protein?" All this as I eat my salad for lunch and they eat cheese covered crap with a side of lard. Oh well.....as the GSC saying goes, "We are not the same..."

Until next time....

Meet The Get Swole Club

Hey folks! I know it has been a few days between this and my last entry but I was a little busy/lazy. Although, I am still hitting the gym like Mother Love hits cheesecakes. I figured that we have not been formerly introduced, so what can be better than seeing the guys behind the Get Swole Club?

First, I would like to introduce Mr. Donald, "The Swolen One". Now he is the heavy hitter of the group weighing in at a solid 230 pounds. He's not as cut as myself, but he is getting there. I'm kind of like a Ginsu blade type of cut and he's more like scissors. You know, the dull ones that they use in elementary school. He started in January of '08 sporting 22 percent body fat. He has slimmed that down to 14 percent since then. Now that is amazing progress! Donald pushes us to the max and without him I would probably look like a black Richard Simmons on the Atkins diet.



Next to the plate is Lamon in the "The Pursuit of Swoleness". This fella started out three months ago. He was in a sad state. Imagine bringing in a abandoned puppy with a broken leg. It'll cry for a while until it gets used to you and then you nurture it back to good health. Yep, that was Lamon. Fast forward to today and he's handling the weights like Star Jones handled Kentucky Fried Chicken family meals before the liposuction; He picks them up and just can't put them down. Lamon's goal is to gain muscle and lose fat. He is currently weighing in at 171 pounds and plans to gain 4-8 more pounds of pure muscle.



Now for the member that needs no introduction. The magnificent "City of Swoleton, Population ME"! And the crowd goes wild (hey, its my blog, of course I'll hype myself up). If you have read my blog, you have seen my progress pictures. My stomach was large and in charge, my chest looked like I needed to be shopping for training bras and I was overall sloppy. I went from 192 pounds of pure gluttony to the 175 pounds I am today. My goal is to hit 8 percent body fat at 185 pounds.

RAWRRRRRR!!!!!

I've been slacking with the blog lately so today I am doing a little catching up. First on the agenda, here's a glimpse of how intense my workouts can get. Yes, I know its not me but you can use your imagination. Check the video below.

After watching the video myself, he actually sounds just like one of the guys I workout with. You know the guy that grunts loud as though he is lifting freight liners or small mobile homes but is really lifting weights that look like they came straight from the Baby Gap Weightlifting catalog. Yeah, that guy.

Sometimes I feel like I'm a lion and the weights are pretty little gazelle. I slowly sneak up behind one of the 70 pounders, pounce on it and just start working it. RAWRRRR!!!!!!! I'm a mf'in monster! You can compare me to Superman without the tights, Batman without the gay ass Robin, Incredible Hulk with a Sean John sweat suit on, or even Hulk Hogan before he started sporting them new tittays and arm flaps. lol Enough of the silly talk, lets get to my chest exercise. This workout is actually from 08/04/2008.

I am trying to hit 225 pounds on bench in a month. I know I am stretching it but I just need to put my mind to it and work hard. I can still recall the days when I could only manage 135 pounds and that was even a chore. I might need to add more carbs to my diet to give me the energy to do it, but who the heck knows. We will see. Later!

Cha-Cha-Cha-Chia

Another day, another gain. I feel like I'm a damn chia pet, just add water and a little protein and I'm growing overnight. Today the Get Swole Club worked on legs. Here is the chart below:


I feel that I did pretty good. I went up in weight dramatically in some of the workouts especially squats. I hate squats! I'm hoping that in 3 months I will notice some kind of definition in my legs because right now, it just isn't working. I am a stick figure from waist down (see below). Those are Celine Dion's legs, but close enough. Pitiful.

Tomorrow we have back so I am going to try to hit that as hard as Ike (RIP) did Tina. Until then...

Evolution of Swoleness

After pushing myself to the limits in the gym, the muscle soreness that keeps me up all night and the nasty ass protein shakes; its refreshing to see a little change! I am currently at 176 pounds and 11.5% body fat! In 2 months I have lost 1.5% fat and gained 6 pounds. My ultimate goal is to hit 185 pounds and 8% body fat. I still have a lot of work to do on my diet because sometimes I let the fast food cravings win me over.

I usually don't do too much over the weekend. Weekend workouts consist of 45 minutes fat burning cardio, some ab work and jump rope. Tomorrow we work on chest. Last week I was able to bench 195 pounds 3 times after 2 sets at 185 pounds. That is the most I have ever done. I think that this may be due to the Cell Mass (creatine) that I am taking.

Let us get back on topic. The Evolution of Swoleness. I might not be as big as I want to be but I can definitely see that I am getting there. Sometimes when I walk pass the mirror I just feel like flexing for no apparent reason. Its like I am in a different universe with a population of only my abs, chest and arms. Then I see some skinny ass legs walk up. I really need to work on those. I cant be 50 cent up top and Dave Chappelle at the bottom. Its just not a good look. Squats will get me there but that is the worse exercise ever created. It just hurts so much. Also, Ill be putting up another progress pic within the next week.

Well, looks like it is time for some Law and Order. Don't act like you don't like that show. It is one of the best out there. Later!