Bodybuilding.com Information Motivation Supplementation
in:
7swag
9%
bf
223 Lbs.
wt
5'8"
ht
BodySpace Member
7swag
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Member Since: Jan 22, 2011

Last Visit: Yesterday, 9:33pm

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BODYGROUPS

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INSPIRED BY

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real name
Mark Blocker
age
23
gender
Male
location
Sterling Heights, MI, US
gym
Powerhouse Gym
occupation
McDonalds Crew Member
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Overall Goal
///
Compete
My goal this year is to win my first overall title!
goal physique
IFBB Pro

Progress & Goals

BEFORE
May 29, 2012
CURRENT
May 24, 2013
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202.9 Lbs.

LEAN BODY MASS

20.1 Lbs.

BODY FAT

CURRENT WEIGHT
223
Lbs.
May 22, 2013
Lbs.
Save
CURRENT BODY FAT
9
%
Feb 17, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2011-01-22,2011-01-23,2011-01-30,2011-02-06,2011-02-13,2011-02-20,2011-02-27,2011-03-06,2011-03-13,2011-03-20,2011-03-27,2011-04-03,2011-04-10,2011-04-17,2011-04-24,2011-05-01,2011-05-08,2011-05-17,2011-05-22,2011-05-31,2011-06-05,2011-06-12,2011-06-19,2011-06-27,2011-07-03,2011-07-06,2011-07-10,2011-07-13,2011-07-17,2011-07-24,2011-07-31,2011-08-07,2011-08-14,2011-08-21,2011-08-28,2011-09-04,2011-09-11,2011-09-18,2011-09-26,2011-10-01,2011-10-08,2011-10-12,2011-10-19,2011-10-26,2011-11-03,2011-11-10,2011-11-18,2011-11-25,2011-12-02,2011-12-07,2011-12-14,2011-12-21,2011-12-28,2012-01-05,2012-01-11,2012-01-18,2012-01-27,2012-02-06,2012-02-11,2012-02-13,2012-02-20,2012-02-28,2012-03-06,2012-03-09,2012-03-16,2012-03-23,2012-03-30,2012-04-06,2012-04-08,2012-04-13,2012-04-24,2012-05-06,2012-05-10,2012-05-25,2012-06-02,2012-06-10,2012-06-17,2012-06-24,2012-06-29,2012-07-06,2012-07-14,2012-07-24,2012-08-01,2012-08-07,2012-08-16,2012-08-27,2012-09-03,2012-09-29,2012-10-03,2012-10-06,2012-10-10,2012-10-24,2012-10-27,2012-10-28,2012-11-02,2012-11-04,2012-11-08,2012-11-12,2012-11-15,2012-11-21,2012-11-29,2012-12-01,2012-12-08,2012-12-15,2012-12-18,2012-12-19,2012-12-27,2012-12-29,2013-01-25,2013-01-27,2013-01-31,2013-02-08,2013-02-12,2013-02-20,2013-03-04,2013-03-10,2013-03-17,2013-03-30,2013-03-31,2013-04-07,2013-04-13,2013-04-24,2013-05-01,2013-05-22
234,232.2,235.2,232.2,230.4,234.4,232.6,233.8,234,239.2,236.4,234.8,234.8,237.3,236.4,236.4,232.4,235.2,232,233.8,233.8,233.8,229.2,229.2,227.9,227,227,225.8,227.8,227.6,228.6,226.2,228,228,226.8,230.2,230,230,226.8,224.2,223,220.3,223,225,226,228,222.8,230.8,228,214,194,207,236,233,231,232,220,224,219,215,209,210,217,207,205,208,204,210,200,198,208,208,204,198.8,210,208,208.8,209.4,207.2,206,205,213,218,220,226,223,220,227,220,218,216,215,215,215,225.4,230,228,234,236,242,242,250,240,250,238,240,232,230,229,232,228,228,225,221,226,220,219,216,215,213,212,215,216,223
Dec 24, 2013
247.5 Lbs.
%
2011-03-04,2011-06-30,2011-08-12,2011-09-15,2011-10-13,2011-10-16,2011-10-27,2011-11-18,2011-12-14,2012-06-17,2012-06-19,2012-06-26,2012-06-29,2012-07-02,2012-07-05,2012-09-29,2012-10-03,2012-10-27,2012-11-21,2012-12-01,2012-12-18,2012-12-19,2012-12-27,2013-01-25,2013-02-17
10.9,23.8,25,29.6,24.8,24.8,21,25.9,11.9,21.2,19.8,18.3,19.9,19.2,7.9,15,15,10,13,12,13,13,12,10,9
Dec 25, 2013
4 %
Lbs.
2011-01-22,2011-01-23,2011-01-30,2011-02-06,2011-02-13,2011-02-20,2011-02-27,2011-03-06,2011-03-13,2011-03-20,2011-03-27,2011-04-03,2011-04-10,2011-04-17,2011-04-24,2011-05-01,2011-05-08,2011-05-17,2011-05-22,2011-05-31,2011-06-05,2011-06-12,2011-06-19,2011-06-27,2011-07-03,2011-07-06,2011-07-10,2011-07-13,2011-07-17,2011-07-24,2011-07-31,2011-08-07,2011-08-14,2011-08-21,2011-08-28,2011-09-04,2011-09-11,2011-09-18,2011-09-26,2011-10-01,2011-10-08,2011-10-12,2011-10-19,2011-10-26,2011-11-03,2011-11-10,2011-11-18,2011-11-25,2011-12-02,2011-12-07,2011-12-14,2011-12-21,2011-12-28,2012-01-05,2012-01-11,2012-01-18,2012-01-27,2012-02-06,2012-02-11,2012-02-13,2012-02-20,2012-02-28,2012-03-06,2012-03-09,2012-03-16,2012-03-23,2012-03-30,2012-04-06,2012-04-08,2012-04-13,2012-04-24,2012-05-06,2012-05-10,2012-05-25,2012-06-02,2012-06-10,2012-06-17,2012-06-24,2012-06-29,2012-07-06,2012-07-14,2012-07-24,2012-08-01,2012-08-07,2012-08-16,2012-08-27,2012-09-03,2012-09-29,2012-10-03,2012-10-06,2012-10-10,2012-10-24,2012-10-27,2012-10-28,2012-11-02,2012-11-04,2012-11-08,2012-11-12,2012-11-15,2012-11-21,2012-11-29,2012-12-01,2012-12-08,2012-12-15,2012-12-18,2012-12-19,2012-12-27,2012-12-29,2013-01-25,2013-01-27,2013-01-31,2013-02-08,2013-02-12,2013-02-20,2013-03-04,2013-03-10,2013-03-17,2013-03-30,2013-03-31,2013-04-07,2013-04-13,2013-04-24,2013-05-01,2013-05-22
215.6,213.9,216.7,213.9,212.3,216,214.3,215.4,215.6,220.4,217.8,216.3,216.3,218.6,217.8,217.8,214.1,216.7,213.7,215.4,215.4,215.4,211.2,211.2,210,209.1,209.1,208,209.9,209.7,210.6,208.4,210.1,210.1,209,212.1,211.9,211.9,209,206.6,205.4,203,205.4,207.3,208.2,210.1,205.3,212.6,210.1,197.2,178.7,190.7,217.4,214.7,212.8,213.7,202.7,206.4,201.8,198.1,192.6,193.5,199.9,190.7,188.9,191.6,187.9,193.5,184.3,182.4,191.6,191.6,187.9,183.2,193.5,191.6,192.4,192.9,190.9,189.8,188.9,196.2,200.8,202.7,208.2,205.4,202.7,192.9,187,185.3,183.6,182.8,193.5,193.5,202.9,207,205.2,210.6,212.4,210.5,210.5,220,211.2,220,207.1,208.8,204.2,202.4,206.1,208.8,205.2,205.2,204.8,201.1,205.7,200.2,199.3,196.6,195.6,193.8,192.9,195.6,196.6,202.9
View All

LATEST MEASUREMENTS

  • Waist
    33" a gain of 3" in 30 days
    Apr 29, 2013
  • Arms
    18.5" a loss of 0.5" in 30 days
    Apr 29, 2013
  • Chest
    49.8" a gain of 1.3" in 30 days
    Apr 29, 2013
  • Thighs
    29" a gain of 1" in 30 days
    Apr 29, 2013
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

Offseason Program


 This Offseason, I am focusing on lots of hypertrophy reps and sets for better gains in my bulk. I am not really concerned about being able to move lots of heavy weight but to be able to sqeeze and contract the muscles to get as much blood congested into the muscle for more muscle hypertrophy. I am also Improving on my back for more back density and width. I also working on overall size even tho my size is my best asset to bodybuilding from what the judges tell me.  I will come in 15lbs heavier and my offseason program will indeed make that happen

I have a 5 day Split that I lift Monday- Friday and 2 day rest which is saturday and sunday.

Monday: Chest and Triceps

Tueseday: Quads and Hamstrings

Wednesday: Back and Biceps and Abs

Thursday: Shoulders and Traps

Friday: Back and Abs

I do not impliment my Calves because of the size of my calves. They do not need to grow any larger, otherwise, it will mess up my symmetry and my porportions.

Squeezing and contracting will force blood into the muscles to make the muscles grow larger. Moving heavy weight will increase in muscle strength but not as much in size as Hypertrophy movements do.

Rep Ranges are From 8-12 reps with 5% increase in weight once I can do 3 sets of 12 reps fairly easy. Set ranges from 3-4 sets.

My Nutrition Program View My Full Nutrition Program

7swag has not added any program information.

My Supplement Program View My Full Supplement Program

Supplements for Bulking!

Supplements are a staple in an effective nutrition and workout program! They help out to maximize gains.

I take a few supplements in my offseason, not many since I want to still try this naturally as possible but with bulking, its really hard to get in as much food that I need to grow so, I added some supplements that will help me out in my offseason

First supplement that I use is a Weight Gainer. Right now, I am trying Muscle juice and have seen good gains from it. Thats running out soon so, The next product that I'm going to use is Serious Mass! I will indeed inform you all if its a good product.

Next, I use Creatine Monohydrate as my pre workout and for that optimal pump in the gym

Lastly, I take Fish oils for essential fats. Fats are a way to indeed add some pounds on the frame but good fats will help eliminate the bad fats and will keep my bulk as clean as possible.

My Motivation Program View My Full Motivation Program

7swag has not added any program information.

What 7swag Is Up To

7swag is now friends with bigwillharris and sweetvictory.

5 hours ago

7swag 17 weeks out from the NPC Northern Michigan

21 hours ago |
HardgainerII likes this.
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7swag added a new photo to his progress photos.

21 hours ago |
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7swag added a new photo to his photo gallery.

21 hours ago |
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7swag updated his weight from 216 Lbs. to 223 Lbs., a 7 Lb. gain in 21 days.

223 Lbs.
May 22, 2013 |
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7swag added a new photo to his photo gallery.

May 21, 2013 |
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7swag I'm harder than ever at 18 weeks out.

May 16, 2013 |
shortmuscleguy, HardgainerII and 1 other like this.
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7swag added a new photo to his photo gallery.

May 13, 2013 |
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7swag 19 weeks out from the NPC Northern Michigan

May 13, 2013 |
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7swag is now friends with Vlads.

May 13, 2013

7swag I entered into an all natural federation. Will continue to compete in the NPC. I'll also compete in the NANBF! Too excited!

May 6, 2013 |
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7swag 20 weeks out! Tryin to stay natural and yet achieve my goal physique. Already losing some bodyfat, So, Things are looking good so far.

May 4, 2013 |
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7swag Tomorrow, I'll be 20 weeks out.

May 3, 2013 |
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7swag added 2 new photos to his photo gallery.

May 2, 2013

7swag added a new photo to his progress photos.

May 2, 2013 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
BugNic
BugNic Man I just wanted to say that your profile pic is fierce...... looking good Apr 24, 2013 9:01am
daleshelton
daleshelton Go get that Trophy man!!!!!!!!!!!!!!! Apr 12, 2013 8:38pm
HardgainerII
HardgainerII Make sure you post some pics of that trophy when you pick it up, go get em swag! Feb 5, 2013 2:22am
MarCali29
MarCali29 EXCELLENT BRO THANKS FOR THE TIPS, SOUNDS LIKE IM ON THE RIGHT TRACK THEN, ALWAYS EATING CLEAN, I STAY PRETTY LEAN YEAR AROUND JUST NEED TO SHRED DOWN MORE FOR SHOW LOOK AND TRAINING IS TYPICALLY ON POINT AS FAR AS KEEPING EQUAL STRENGTH AND DEFINITION EFFORTS... HOW OFTEN ARE YOU DOING CARDIO WHEN PREPPING FOR SHOW COMPARED TO WHEN YOU ARE NOT PREPPING FOR SHOW? Aug 28, 2012 8:38am
MarCali29
MarCali29 Hey I'm thinking of doin a Natural Physique Show any tips for someone just starting out? Aug 25, 2012 8:46pm
StreetRage
StreetRage Kongrats on your placement in the contest!!! Jul 15, 2012 12:58am
lacys
lacys Good luck bring home that trophy!!!!!!!! Jul 5, 2012 9:21pm
lacys
lacys Conditioning! I've heard that many many times it means get a weight 15-20 lbs over contest weight, stay there and work that weight! It's hard but to really show well on stage single digits bf like 5-6% To show well! Keep in touch if u need some pointers holla Jul 4, 2012 10:15pm
lacys
lacys 10 days? How u feel since last show, improvements??? Jul 4, 2012 9:29am
Woodyb23
Woodyb23 Good job bro! Jun 28, 2012 11:30am
blackman56
blackman56 Your looking very fit and strong Mr.7Swag. Congratulations on all you have accomplished up to this point. You've made an awesome transformation. Keep going towards your goals(s) young man. Stay healthy and fit. Jun 25, 2012 10:01am
jereeeem
jereeeem I placed third, i came home with a beautiful medal so was so happy ! it gave me the motivation to come back for the gold ahah ! it's a fight, try to be a warrior on stage ;) and congrats for doing it, it's a long/hard journey ... but it worth it :D May 30, 2012 6:11pm
daleshelton
daleshelton Swag, just stopping by to wish you well on the up coming show, please let your BB family know when you WIN!!!!!!!! May 30, 2012 7:21am
lacys
lacys alright good luck I'm peeping the progress May 11, 2012 9:22pm
lacys
lacys What comp u doing??? May 10, 2012 9:11pm
lifter56
lifter56 dam good job swag. very well muscled and balanced. Apr 17, 2012 6:02am
OfficerM
OfficerM nah...you will be GREAT! Mar 11, 2012 1:37pm
helenawf
helenawf You are welcome. Have a great week! Hugs, Wendy Feb 20, 2012 12:17am
OfficerM
OfficerM Get it SWAG! you are doing great! Feb 19, 2012 4:30pm
helenawf
helenawf Nice job on your physique! Keep it up! Hugs, Wendy Feb 19, 2012 4:08pm

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