On Swole: The Log

[AaronJP1]

What's up everyone?
Well here is my first log on the Swole Stack by AI Sports Nutrition.
Big shout out to Stxnas for the opportunity to log the swole stack which consists of TestPro, Stoked, and Glycobol.
If you are not sure what it is I suggest you head over to AI's official site (use google cause I'm not sure I can post the link here) and read up on it and buy one for yourself.

I started my first does today which will consist of 4 tablets of each product for 30 consecutive days.

Name: A.J.
Age: 27
Weight: 181
Experience: Seriously 8 months I been in the gym before but never had dedicated focus.

Basically I will be consuming 185g protein at the very least and about 2400-2500 calories, 80g of fat & 250 carbs.
Not really bulking. Just looking for nice clean lean weight while burning fat.

Training will be light weights with higher reps but this could always change.

Let's get this show on the road...

-P.S. I'm a very busy sales consultant I sometimes work 6 days and 10 hour days and have a minimum of 1 meeting a week, so I'm just giving a head ups just in case you miss me for a day or so or if my nutrition for that day sucks; but I don't see us having any faults.

 

[mattrag]

Subbed along. I got the swole stack in my storage and looking to run it as part of pct after my transaderm.

Good luck man!

 

[0071982WC]

Subbed along. I got the swole stack in my storage and looking to run it as part of pct after my transaderm.

Good luck man!

Do work!!!

 

[mattrag]

Do work!!!

haha yes sir!

 

[stxnas]

Alright. You know I'm in for this, AJ!

EDIT: AJ, my PMs aren't working. Hit me up on my email. It's my username [ a t ] ho t m a i l [ d o t ] com

 

[AaronJP1]

Thanks guy!

I should be able to hit legs tonight as my first work out.... Will post once it's completed.

 

[stxnas]

Check out post #5. I'm having issues with my PMs :thinking:

 

[AaronJP1]

Check out post #5. I'm having issues with my PMs :thinking:

email was sent.

 

[UNCnate]

SWOLE stack is awesome! Have fun with it.

 

[Bulkypinoy61]

Hey bud

In on this man

Lets get the SWOLE ON!!!

 

[AaronJP1]

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.

 

[John Smeton]

in to see you get results.

what are you physique goals?

 

[AaronJP1]

in to see you get results.

what are you physique goals?

I'm in need of a bit more definition.
I'm not really doing a cut or a bulk. Trying to lose inches and add muscle. Pretty much what every1 wants

 

[AaronJP1]

Hey bud

In on this man

Lets get the SWOLE ON!!!

Suh-Weet.

 

[AaronJP1]

Day 2

Scheduled off day, and I'm glad. Left my work meeting early cause of a terrible headache.
On the menu tomorrow should be back & calves.

 

[stxnas]

Alright, hit us up tomorrow!

 

[AaronJP1]

Dumbbell Rows
50lbs x 15x1 (warm up)
95lbs x 4x1
85lbs x 6x1
80lbs x 8x1
70lbs x 8x1

DB Shrugs
65lbs x 10x1
65lbs x 6x1
75lbs x 8x3
*I've pulled more on these before, this was my last exercise and I was a bit tired.

Wide Grip PullDown
75lbs x1 warm up
120lbs x 10x1
135lbs x 8x1
135lbs x 6x1
120lbs x 10x1

Upright Rows
60lbs x 10x2
60lbs x 8x1
70lbs x 8x1
80lbs x 6x1

T-Bar
2 plates with bar x10: 1 set
1 plate & 1 35lb x9: 1 set
1 plate x12: 1 set

Seated Calf
80lbs x 4 sets of 12
80lbs x 2 sets of 10

Through in some BI dumbbell curls for good measure...
15lbs x15: 1 set
15lbs x20: 1 set
Using 1 hand curling & other hand holding dumbbell in position but not moving.
35lbs x 4: 2 sets Immediately after.

*Thought I had some good volume here.
Friday is an off day see ya Saturday for TRIs & Shoulders.
I will also note I dosed my last 2 caps of glycobol, testpro, & stoked w/pre meal this time around instead of before bed.

 

[StackedCop]

I'm in for this

 

[AaronJP1]

I'm in for this

Glad to have ya.

 

[StackedCop]

I've always wanted to try glyocbol..

 

[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.

 

[AaronJP1]

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.

Also going to start dosing my glycobol with meals just to see how it works out that way. Know a lot of people like 20 minutes before but I'm change it up and see if I notice any difference.

 

[UNCnate]

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.

Also going to start dosing my glycobol with meals just to see how it works out that way. Know a lot of people like 20 minutes before but I'm change it up and see if I notice any difference.

Experimentation is key, got to find what works best for YOU.

 

[AaronJP1]

Experimentation is key, got to find what works best for YOU.

Ya Nate I've been liking it with the food...
Don't know why... Works fine that way for me I think better than 20 minutes before but time will tell.

 

[stxnas]

What differences have you noticed with the different dosing scheme? Pumps, vascularity, fuller, etc?

 

[AaronJP1]

What differences have you noticed with the different dosing scheme? Pumps, vascularity, fuller, etc?

When having a lot of carbs I seem to be more full. When it's not a ton of carbs I've been sticking to 20 minutes out. Today I will decrease the carbs still be at least 25 and take it with my meal and see if I notice the same effects.

Still not an around the clock pump/fullness I'll say that just incase some folks thought it was.

 

[AaronJP1]

Woke up at 2am (still have DOMs im quads) and putzed around online for an hour & couldn't get back to sleep. Said might as well hit the gym since I have a 7am work meeting and this is probably going to be a 12 hour day.
Took Thursday off and had Back & Calves on the menu. Didn't get to calves may switch that up to include them on leg days.
Looking over my numbers from last week, only very minimal change if any. I did include some hammer strength exercises for variety and fun and due to them being free cause the gym was empty. Got a minimal pump and some stiffness wish I could've blasted traps a bit harder & threw in some upright rows but this is how it went:

Dumbell Rows
1 set of 12 50lbs warm up
1 set of 6 85lbs
1 set of 8 80lbs
1 set of 10 75lbs

Hammer Strength Lat Row
115lbs each side/230 total 2 sets of 8
90lbs on each side/180 total 1 set of 10

Hammer Strength Lat High Row
105lbs each side/210 total 1 set of 6
95lbs each side/190 total 1 set of 8
90lbs each side/180 total 1 set of 10

T Bar Rows
-Just listing plates weight.
2 set of 8, 2 plates-90lbs
1 set of 10, 1 45lb plate, 1 35lb plate-80lbs

Wide Grip Pull Down
1 set of 5 135lbs
2 sets of 8 120lbs

Shrugs
1 set of 4, 100lbs this was only 2/3rds of the way up...
1 set of 8, 80lbs
1 set of 12, 70lbs
-70 & 75lbs is the sweet spot for me here.


-Overall got in 6 exercises for the lats & traps, nothing epic but it got the job done.

 

[stxnas]

Is it common for you to have sleep issues like this?

 

[AaronJP1]

Is it common for you to have sleep issues like this?

That bad like today no! I don't know what happened!

 

[stxnas]

I was like that on a weekly basis when I was younger. It seems that I have grown out of it though. Honestly, it seemed to change when I put on a little more bodyfat. I was really lean up to the age of about 23. People always asked me if I was on roids despite being 5'8" and about 145 lbs, lol.

Let me know if this becomes a pattern. I'll dig through my stash and help you out

 

[AaronJP1]

I was like on a weekly basis when I was younger. It seems that I have grown out of it though. Honestly, it seemed to change when I put on a little more bodyfat. I was really lean up to the age of about 23. People always asked me if I was on roids despite being 5'8" and about 145 lbs, lol.

Let me know if this becomes a pattern. I'll dig through my stash and help you out

Thx Nate u da man! I came home from this meeting an got about 45 minutes of sleep. Hopefully I should be ok just popped 2 motivates and when I get off I don't have to lift because I did it already and I can just crash. It was fun using the hammer strengths this morning too, I'm going to try it I'm the evening with food and see if I can go heavier on em and see if it's a worth consistent addition to my routine. I like my current routine just need some spice.