On Swole: The Log

[AaronJP1]

I've always wanted to try glyocbol..

Not bad. I was on a bottle before this log and when my diet was on track I was losing weight! I had cut carbs back and I was upping protein. I think it does help with bloat as well.

I was also out of the gym for a few days.

Now my weight climbed back up.
I hat cardio but I'm trying to incorporate the stairmaster 3 times a week now. I'm going to get my diet dialed in after this week because I was on a bad track working so much and up & down and up & down with life and work. Hopefully I will lean out and put on a bit more mass.

[John Smeton]

Leaning out is all diet.


On top of diet the supplements help a ton and diet always is number one.

Great workouts Aaaron and heres a t bar row tip- use 25's for greater range of motion

start at 1:20 of my video http://www.youtube.com/watch?v=pK-NqUOTWPE

[AaronJP1]

Leaning out is all diet.

On top of diet the supplements help a ton and diet always is number one.

Great workouts Aaaron and heres a t bar row tip- use 25's for greater range of motion

start at 1:20 of my video http://www.youtube.com/watch?v=pK-NqUOTWPE

Yeah I'm getting there. I'm no where near a pro. Just trying to stay eating clean and focusing on form.
I'm not there to try and move weights that are too heavy for me and use bad form on top of it. In my 8 months or so I've made some decent progress.
I'm going to continue on my journey.
Thanks for the video when I'm off my iPhone I'll watch it.

[John Smeton]

thats the best way- form comes before moving heavy weights. That said there is a time and place for heavy weights-youve got to know what to do and when - no crazy lifting when tweaks and injuries and acting up

[AaronJP1]

thats the best way- form comes before moving heavy weights. That said there is a time and place for heavy weights-youve got to know what to do and when - no crazy lifting when tweaks and injuries and acting up

I like the crowd here I think a bit better than BB.com.
More humble people that are helpful.

[StackedCop]

I like the crowd here I think a bit better than BB.com.
More humble people that are helpful.

Yeah were just a little better

[stxnas]

Definitely in good company around here.

[AaronJP1]

Nutrition wasn't great today very low in calories, couldn't even keep count today & it might have been as low as 1500 as an estimate :/

Got in from work at 10pm at a pb & j for pre work out popped test pro and stoked with food and glycobol pre. Took one serving of the "new" assault pre w/o and it didn't help my focus any. For all the faults I think I did alright today.
I started the Swole stack about 4-5 days ago but I've been on my own bottle of glycobol for about two weeks prior it does help with being vascular and muscle hardness and being full. Have not been able to get typically more than 50g carbs for 2 caps but for that amount I do notice the above. I'm try more carbs later down the road.

*Triceps

Dips
3 sets of 10
1 set of 8

V-Bar push down with back on pad
1 set of 10 @ 60lbs
1 set of 8 @ 60lbs
1 set of 5 @ 70lbs
1 set of 10 @ 50lbs
1 set of 12 @ 40lbs

Overhead TRI Press
1 set of 10 @ 50lbs
1 set of 8 @ 60lbs
1 set of 5 @ 70lbs

TRI Kickbacks
1 set of 15 @ 20lbs

*Shoulders

DB Press warm up
1 set of 14 @ 30lbs

Hammer Strength
45lbs each arm: 3 sets of 12

Seated Lat Raise Machine
1 set of 8 @ 75lbs
1 set of 8 @ 80lbs
1 set of 8 @ 85lbs
1 set of 8 @ 95lbs
1 set of 20 @ 50lbs

Was beat this w/o guys cause work killed me last few days.

-Sunday is a scheduled off day. See ya Monday for some chest & BIs.

[AaronJP1]

Chest & BIs

Dumbbell Press

1 set 45lbs 10 reps (warm up)
1 set 80lbs 6 complete 7th failed
1 set 70lbs 4 reps
1 set 50lbs 10 reps
1 set 40lbs 15 reps
1 set 35lbs 20 reps

Flat Dumbbell Flys

1 set of each
25lbs 10 reps
30lbs 8 reps
32.5lbs 8 reps

Cable Flys

2 sets 12 reps 20lbs

Flat Bench Press
This should've been my 2nd exercised but it was my last cause everyone was using them and I think it suffered big time cause it was last.

155lbs x 8 reps
145lbs x 8 reps
135lbs x 8 reps

EZ Bar
3 sets 8 reps each set
80lbs, 75lbs, 70lbs

EZ Bar Close Grip
3 sets 8 reps each set
70lbs, 75lbs, 80lbs

Curls
Doing one arm while other arm holds weight still in position, 15lbs each arm.
15 reps x 2 sets
10 reps x 1 set
5 reps x 1 set

32.5lbs 2 sets 6 reps.

Pretty good workout. Feel good.

Glycobol is definetly giving me some fullness and hardness.
Testpro and Stoked I am one week in so far, not too much to not except minor acne and increased energy and wanting to continue in the gym. Last week I wanted to be in and out and today I'm like this is my time lets have fun....

See ya at the next work out.

[StackedCop]

Ok i found Glycobol for the same price as I get my rala for so I bought 2

[AaronJP1]

Ok i found Glycobol for the same price as I get my rala for so I bought 2

Cool! Yeah did u use those codes I gave u or did u go else where?

[StackedCop]

Damn!! wont lie I completely forgot about those codes! Do you know what the price was with the codes??

[AaronJP1]

Damn!! wont lie I completely forgot about those codes! Do you know what the price was with the codes??

$38-39 dollars 5 dollars for shipping and you got a free bottle of Motivate...

[stxnas]

That's some decent volume!

[AaronJP1]

That's some decent volume!

Thx

[AaronJP1]

Went in today and did legs. Originally legs was scheduled for Tuesday, but I was tired so Tuesday became an off day and Wednesday became a leg day.

-Slightly over a week into the swole stack, I feel leaner and got a comment at the gym that I look leaner. Muscles look full and feel harder about 65% of the time I would say.-

I was up I'm weight on leg curls and extensions today. Think sets were a bit higher on these as well. I brought the same weight along with me on hack squats and leg press as last week, volume was a bit lower but I still feel I cooked em today. Lacked a bit on sets; Think this could be due to stress and nutrition cause I set at the auto shop having my a/c repaired today :/

LEGS

Leg Extensions

1 set of 25 50lbs warm up
1 set of 10 130lbs
1 set of 10 150lbs
1 set of 10 160lbs
1 set of 10 170lbs
1 set of 15 90lbs
*killed last weeks #'s in these.

Leg Curls
1 set of 25 50lbs
1 set of 10 125lbs
1 set of 8 115lbs
1 set of 6 110lbs
1 set of 10 95lbs
1 set of 20 65lbs
*up from last weeks #'s.

Leg Press
1 set of 10 270lbs
1 set of 8 360lbs
1 set of 4 450lbs
2 sets of 25 180lbs

Hack Squats
2 sets of 12 180lbs
1 set of 8 180lbs
1 set of 12 140lbs
-These were ass to the grass movements as well. Sweated like a pig on these.


Overall a solid day for a rookie, feel alright. See ya for the next work out.

[stxnas]

Last Week:

Legs

Leg Extensions
4 sets
10 x 145lbs
10 x 140lbs
10 x 135lbs
10 x 130lbs

Leg Press
7 sets
20 x 180lbs
15 x 270lbs
10 x 360lbs
8 x 450lbs
10x 360lbs
15 x 270lbs
20 x 180lbs

Hack Squat
4 sets
2 x 8 270lbs
2 x 10 180lbs

Leg Curls
4 sets
2 x 95lbs
1 x 85lbs
1 x 80lbs

20 Minutes on the stairmaster.

This week:

Went in today and did legs. Originally legs was scheduled for Tuesday, but I was tired so Tuesday became an off day and Wednesday became a leg day.

-Slightly over a week into the swole stack, I feel leaner and got a comment at the gym that I look leaner. Muscles look full and feel harder about 65% of the time I would say.-

I was up I'm weight on leg curls and extensions today. Think sets were a bit higher on these as well. I brought the same weight along with me on hack squats and leg press as last week, volume was a bit lower but I still feel I cooked em today. Lacked a bit on sets; Think this could be due to stress and nutrition cause I set at the auto shop having my a/c repaired today :/

LEGS

Leg Extensions

1 set of 25 50lbs warm up
1 set of 10 130lbs
1 set of 10 150lbs
1 set of 10 160lbs
1 set of 10 170lbs
1 set of 15 90lbs
*killed last weeks #'s in these.

Leg Curls
1 set of 25 50lbs
1 set of 10 125lbs
1 set of 8 115lbs
1 set of 6 110lbs
1 set of 10 95lbs
1 set of 20 65lbs
*up from last weeks #'s.

Leg Press
1 set of 10 270lbs
1 set of 8 360lbs
1 set of 4 450lbs
2 sets of 25 180lbs

Hack Squats
2 sets of 12 180lbs
1 set of 8 180lbs
1 set of 12 140lbs
-These were ass to the grass movements as well. Sweated like a pig on these.


Overall a solid day for a rookie, feel alright. See ya for the next work out.

Great Gains!!!

[AaronJP1]

Yeah Nate I'm stoked lol

[stxnas]

I sea what you did there, lol.

[AaronJP1]

I sea what you did there, lol.

lol oh yeah.