Hi AI Forum,
I got two Swole stacks in the black Friday sale, and have just started one, so I thought I'd post up a so that people can follow along, so that I can track my own progress, and so that if I have any questions hopefully AI can help out.
I've been training for several years, though some periods have been on and off. I like to think that I'm at a point now where I practice good form over trying to show off with high weight. I am 6'2, 200lbs, at about 12-13% body fat.
For this stack my general goal is a lean/slow mass and strength gain with minimal fat gain (or hopefully none). I am just coming off of a seven week cut and it feels good to have glycogen in the muscles again! I know this stack is not hormonal so I do not expect crazy gains in a short amount of time (which I would not want anyway), but a little strength and a little recomp would be great!
I've only recently discovered the benefits of a very strict diet, and am committed to an effective and healthy diet. I still have my little cheats like everyone else, but they are usually on the healthy side. I've relaxed the diet standards a bit from how anal I was about it during the cut. For the next several months, my daily diet goals are at least 3200 calories per day, with more allowable if I feel hungry. My macro goals per day are 300g protein, with the rest coming from carbs and fat, obviously. I will try not to go over 100g of fat per day. During the cut I followed a macro split, but I am relaxing that aspect of it a bit. As long as I hit my protein, the C/F ratio can vary day to day. I will eat my biggest meals as breakfast and the post workout meal, and on rest days space meals out evenly.
I'll be following a general Max OT style of training, which is low volume, high weight, low reps, in the 4-6 rep or so range. Some days I do higher reps if I feel like it, like in the 8 rep range. Generally I do about 6-8 sets per body part.
Now, I have a fragile lower back ever since I messed it up good squatting in high school (I am 25 now). If I am not very very careful it is very easy to sprain; I have probably sprained it about 15 times since then, and have even sprained it once in the morning just by bending over the sink! For this reason my squats and deads are low, but I practice perfect form on them, and listen to what my back is telling me (I am pretty experienced by now). I do as much weight as my back allows. I am also ordering a good quality belt and will start using it so I can really get back into these crucial exercises.
Anyway, if you're still here, here is my split and my current weights. I am on my second day of the cycle!
Flat BB Bench: 225x4 (3 sets)
Incline DB Bench: 80x6 (3 sets)
Weighted Dips: 80x5 (3 sets)
Seated Overhead DB Extensions: 70x8,7,6 (3 sets)
BB Row: 165x6 (3 sets)
Weighted Pullups: 35x5 (4 sets)
DB Row 100x6: (3 sets)
Straight bar standing preacher curl: 80x5 (4 sets)
DB Press: 55x8,7,6 (3 sets)
BB Upright Row: 115x8 (3 sets)
BB Press: 115 x 8,8,5 (3 sets)
BB Shrug: 225 x 6 (3 sets)
Squat: 185x8 (3 sets)
Lying Ham Curl: 165x7,6,4 (3 sets)
Hack Squat: 320 (plus sled weight) x 8 (3 sets)
Seated Calf Raise: 4 sets of 70 to failure
Standing Calf Raise (under a smith machine or in a leg press): 4 sets of whatever I can get 6-10 reps with
Obviously I am still dialing in on some of the weights. I am just starting this split and just finished my second week. Also obviously my legs are my weak point, though I have been blessed with good genetics and they are pretty big (for my size) already. When I get my belt I will feel more confident with squatting, I am sure.
I will post a "before" pic or two soon.