On Swole: The Log

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  1. My sleep still sucks frequently, but a lot is due to too much travel (like the last 3 weeks)


  2. Quote Originally Posted by EasyEJL
    My sleep still sucks frequently, but a lot is due to too much travel (like the last 3 weeks)
    Yeah was going to take my motorcycle out & I've been up since 2am >_<!
    nope drank some lemon recover pro had a chicken sandwich popped my pm dose of stoked and Testpro (which I highly recommend with meals) and I'm going to hit the shower and call it a night...
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
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  3. recoverpro is Godsend for recovery Bcaa's are so crucial to serious bodybuilders

    keep up the good work Aaron !
    Facebook Great Physique Fitness
    Twitter SmetonFitness
    Youtube JohnSmetonFitness1

  4. Quote Originally Posted by John Smeton
    recoverpro is Godsend for recovery Bcaa's are so crucial to serious bodybuilders

    keep up the good work Aaron !
    Thx John, and as noted I like the two caps of glycobol right before my meal. Nice fullness. Had better luck with it this way than 20 minutes prior
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  5. Quote Originally Posted by AaronJP1 View Post
    Yeah was going to take my motorcycle out & I've been up since 2am >_<!
    nope drank some lemon recover pro had a chicken sandwich popped my pm dose of stoked and Testpro (which I highly recommend with meals) and I'm going to hit the shower and call it a night...
    Chicken Sandwich with some recoverpro sounds bomb as hell
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  6. Quote Originally Posted by Bulkypinoy61

    Chicken Sandwich with some recoverpro sounds bomb as hell
    Really I'd love some pepperoni pizza & an ice cold Corona
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  7. Quote Originally Posted by AaronJP1 View Post
    Thx John, and as noted I like the two caps of glycobol right before my meal. Nice fullness. Had better luck with it this way than 20 minutes prior
    okay cool. Ive taken r-ala before meals for well over seven years and I used to take it right before meals. This is how I take my glyocbol- right after I leave the gym I pop two- drive home-which is a 10 minute drive and immediately take in recoverpro -2 scoops and scoop of whey(20-25 grams protein) along with my desired amount of simple carbohydrates

    8remember whey protein takes 15 minutes to get into the bloodstream- bcaa's take 4 minutes because they are pre digested-partially broken down from what I understand
    Facebook Great Physique Fitness
    Twitter SmetonFitness
    Youtube JohnSmetonFitness1

  8. You're very smart John. Diet was good today. Got in lots of protein. Two shakes, couple helping of chicken and brown rice, whole wheat bread, 2 bananas and whole wheat pasta and some protein cookies. Muscles were nice and full.

    Hit shoulders and TRIs today.
    Noticed I had good energy for the gym despite working 8 hours today. Also had more aggression in the gym and a get it done attitude to just push through when I got tired on the last reps/sets. This session did go better than last week:

    Shoulders:
    Hammer Strength Shoulder Press
    45lbs each arm warm up. 1 set of 12 reps
    90lbs each arm 1 set of 2 reps
    80lbs each arm 1 set of 6 reps
    70lbs each arm 1 set of 8 reps
    55lbs each arm 1 set of 12 reps
    45lbs each arm 1 set of 12 reps

    Dumbbell Press
    50lbs 1 set of 4
    40lbs 1 set of 8
    35lbs 1 set of 9, failed on 10th rep.
    30lbs 1 set of 10

    Barbell Shoulder Press
    80lbs x 10 reps 2 sets
    80lbs x 7 reps 1 set
    80lbs x 6 reps 1 set

    TRIs:
    TRI PressDown w/back on pad.
    50lbs x 12 reps 1 set warm up.
    80lbs x 2 reps 1 set
    70ls x 6 reps 1 set
    60lbs x 8 reps 1 set
    50lbs x 10 reps 1 set

    TRI KickBacks
    20lbs x 10 reps 1 set
    15lbs x 12 reps 1 set
    10lbs x 20 reps 1 set

    Dips
    BW X 10 reps, 3 sets

    Pleased with it. Only thing i would like to pick up the pace on is getting cardio done. It's time consuming and boring. We will see if I can exceed what I did this time, next time. Sunday is a scheduled off day see ya for the next work out.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  9. Quote Originally Posted by AaronJP1 View Post
    Legs a bit sore today, which is good.
    Brought recover pro into the picture here last few days, so we will see if that helps with recovery.
    .
    RecoverPro is a lifesaver (especially on leg days).
    If I get to the gym and realize it's not in my bag I usually prefer to run home and throw one together than push through the workout that day and suffer the DOMS the next day! =p

  10. Quote Originally Posted by Kurjak

    RecoverPro is a lifesaver (especially on leg days).
    If I get to the gym and realize it's not in my bag I usually prefer to run home and throw one together than push through the workout that day and suffer the DOMS the next day! =p
    DOMs on legs are ill. Think I did legs on Wednesday and was sore for damn near 3 days... Bit stiff but feel back to normal today.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  11. I'm like this stack. I've been noticing a leaner look mostly in the mid section and there usually seems to be no bloat. Had 2 glycobol pre work out and ate chicken wrap with brown rice and broccoli. Went into the gym 1 1/2 later for chest and BIs and this is what happened:

    DB Press
    45lbs w/u
    80lbs 3 reps 2 sets
    70lbs 8 reps 1 set
    70lbs 6 reps 1 set
    65lbs 6 reps 1 set
    40lbs 20 reps 1 set
    40lbs 15 reps 1 set

    Didn't see and increase in too much weight, I do think volume was slightly elevated and the on the 80lbs I didn't have a spot this time around.

    Flat Dumbbell Flys
    32.5lbs 8 reps x2
    25lbs 10 reps x2
    -Here if I can recall I had better volume at higher weights than last week...

    Hammer Strength Chest Press
    90lbs
    10 reps x 1
    8 reps x 2

    EZ Curl
    100lbs 2 reps x 1
    95lbs 4 reps x 2
    85lbs 5 reps x 1
    -Definitely up from last week.

    BI Hammer Strength Curl
    80lbs 10 reps 1 set
    90lbs 6 reps 1 set
    45lbs 20 reps 3 sets
    -I through in numerous Dumbbell curls during breaks and before and after using 45lbs (2 reps) all the way down to burning out with 15lbs. Had a nice pump.

    I've been throughing in the hammer strength machines to change it up a bit cause I haven't used em too much before the log and I'm liking em.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  12. What are these protein cookies you speak of?

    We had some for a while, but we discontinued them. They were SOOOO good.
    RcB Since 09-06-2011 20:55 EST, Post 49

  13. Quote Originally Posted by stxnas
    What are these protein cookies you speak of?

    We had some for a while, but we discontinued them. They were SOOOO good.
    I buy 1 or 2 from the smoothies shop... Forget the macros but they are tasty. They are all natural, unlike the big company ones sold at GNC.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  14. Thought I'd give a quick update on my weight and some things...

    Stepped on the scale this morning and I am at 183.6 pounds. Not a huge difference and we know weight fluctuates but I seem to feel less bloated holding less water and a dryer feel. When I was 186lbs back in August after running some AMS products I was holding onto a lot of water weight and clothes felt snug now clothes feel a tad bit looser but I'm still up in weight! Nice. Cardio is my biggest area of opportunity and diet has been decent about 85% of the time & if I could nail the cardio aspect results would probably be more insane.

    To also note I'm still dosing glycobol with my meals and I'm also not always using the 2/2 method sometimes I'm using the 1/1/1/1.

    Fullness is not 100% 24/7 prominent all the time but it does happen and remember these are OTC supplements not harse illegal chemicals.

    I'm satisfied.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  15. Log is looking great! Subbed. Keep it up!
    DISCLAIMER: Anything that I post on this forum should not be taken as medical advice. Consult your doctor before starting new diets, supplements, training protocols, and/or if you have any concerns about your health.

  16. That's a pretty solid update. Thanks for the thoughts thus far.

    It's always nice to feel clothes fitting a little looser despite gaining weight.
    RcB Since 09-06-2011 20:55 EST, Post 49

  17. Quote Originally Posted by AaronJP1 View Post
    I buy 1 or 2 from the smoothies shop... Forget the macros but they are tasty. They are all natural, unlike the big company ones sold at GNC.
    I tried making homemade ones and it was an absolute Fail lol

  18. Loving the leaness I'm the mid section. Not ripped by any means but I can tell a difference.
    Also I don't know if it's my dedication to training or eating better but work outs have been going better and I've been moving a bit more weight around sporadically. Is the swole stack really this good? Is it helping that much... Guess I can bet my $100 on it that it's a good possibility.
    Legs curls and Ext. Increased again.
    Mixed in some shoulder work because that's an area of opportunity for me....

    Leg Curl
    155lbs 6 reps
    145lbs 6 reps
    140lbs 5 reps
    135lbs 6 reps
    80lbs 20 reps
    90lbs 10 reps

    Leg Ext
    190lbs 6 reps
    185lbs 8 reps
    180lbs 10 reps
    170lbs 8 reps

    Leg Press
    6 plates 12 reps
    8 plates 10 reps
    10 plates 6 reps

    Calf Raise
    225lbs 1 set 10 standing
    90lbs 1 set 10 sitting
    100lbs 1 set 10 sitting
    115lbs 1 set 10 sitting
    135lbs 1 set 8 sitting
    -Could've hit more on these I felt like it, but I was "unorganized" so to speak on these.

    DB Shoulder Press
    50lbs 7 reps 1 set failed on 8th
    45lbs 6 reps 1 set
    40lbs 8 reps 1 set

    Shoulders Hammer Strength
    80lbs 4 reps 1 set
    45lbs 12 reps 1 set
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  19. Quote Originally Posted by AaronJP1 View Post
    Loving the leaness I'm the mid section. Not ripped by any means but I can tell a difference.
    Also I don't know if it's my dedication to training or eating better but work outs have been going better and I've been moving a bit more weight around sporadically. Is the swole stack really this good? Is it helping that much... Guess I can bet my $100 on it that it's a good possibility.
    Legs curls and Ext. Increased again.
    Mixed in some shoulder work because that's an area of opportunity for me....

    Leg Curl
    155lbs 6 reps
    145lbs 6 reps
    140lbs 5 reps
    135lbs 6 reps
    80lbs 20 reps
    90lbs 10 reps

    Leg Ext
    190lbs 6 reps
    185lbs 8 reps
    180lbs 10 reps
    170lbs 8 reps

    Leg Press
    6 plates 12 reps
    8 plates 10 reps
    10 plates 6 reps

    Calf Raise
    225lbs 1 set 10 standing
    90lbs 1 set 10 sitting
    100lbs 1 set 10 sitting
    115lbs 1 set 10 sitting
    135lbs 1 set 8 sitting
    -Could've hit more on these I felt like it, but I was "unorganized" so to speak on these.

    DB Shoulder Press
    50lbs 7 reps 1 set failed on 8th
    45lbs 6 reps 1 set
    40lbs 8 reps 1 set

    Shoulders Hammer Strength
    80lbs 4 reps 1 set
    45lbs 12 reps 1 set

    Solid lift. Hit each part of the leg but I do have a question out of curiousity...

    Any reason why you hit leg press after curl and extensions?
    DISCLAIMER: Anything that I post on this forum should not be taken as medical advice. Consult your doctor before starting new diets, supplements, training protocols, and/or if you have any concerns about your health.

  20. Think it's a way I have always done it. Should it be switched up?
    Usually when I get to the gym it's like 5 people standing around 1 leg press machine we have waiting to use it, and the routine I'm following has it listed that way....
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  21. Ok what happened to squats and stiff legs?

    The reason I ask is depending on what your goals are doing heavy curls and extension first my take away from your main lifts. For example, I lift for strength, so the first thing I do on leg day is Squats. All the other stuff I do after as accessory movements to build my squat.

    Now if your going for shape, physique, growth, etc then it would make a little more sense. Either way Ive always been a fan of getting the big stuff out of the way first.

    That routine looks more like a bodybuilding routine.Very basic. Is that what your going for? More of a bodybuilding type look?
    DISCLAIMER: Anything that I post on this forum should not be taken as medical advice. Consult your doctor before starting new diets, supplements, training protocols, and/or if you have any concerns about your health.

  22. Exactly, never been too heavily concerned on how much weight I actually move. Yeah I do like strength gains and I've been seeing a few, but my main focus is getting good form, with proper contractions and to feel the burn.

    That routine I follow is an outline. Not always set in stone 100 depending on how I feel. Left out stiff leg deads this whole log.
    I'm working more on shaping my body right now.
    To be honest I don't know why they list it like that, just the way I've been following it cause I thought it had a purpose the way it was written....
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  23. Got ya. Never leave out squats. If i could give you one suggestion, master the squat and all its variations. Since your main goal is physique, you can keep the weight lighter and prevent injury by slowly building up. Squat is a lifters best friend.

    and empty your mailbox haha.
    DISCLAIMER: Anything that I post on this forum should not be taken as medical advice. Consult your doctor before starting new diets, supplements, training protocols, and/or if you have any concerns about your health.

  24. Quote Originally Posted by GoHardOrGoHme
    Got ya. Never leave out squats. If i could give you one suggestion, master the squat and all its variations. Since your main goal is physique, you can keep the weight lighter and prevent injury by slowly building up. Squat is a lifters best friend.

    and empty your mailbox haha.
    Form isn't the greatest on squats and it's kinda like why have 1 45lbs on either side of the bar trying to master form with every one watching me, but guess I gotta start somewhere. I'm take ya advice I'm test the waters with it no matter how light I have to go.
    Mailbox should be cleaner now
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  25. Your being very intelligent and wise in ditching the ego and going light to master form. There is no shame is getting the form right and then SLOWLY adding weight. Keep the plates and make progress. You just started lifting so there is no rush.

    Back Squat
    Front Squat
    Zercher Squat
    Box Squat

    Squat..squat..squat lol I think I have made my point.
    DISCLAIMER: Anything that I post on this forum should not be taken as medical advice. Consult your doctor before starting new diets, supplements, training protocols, and/or if you have any concerns about your health.
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