On Swole: The Log

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  1. Quote Originally Posted by GoHardOrGoHme
    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.
    Thank u man very intelligent. Reps are due... When I tried it said I must spread some reputation around, so as soon as I'm off spread I got cha.
    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.


  2. Tried to rep you as well...gotta spread them around first...I'll go off and be generous and get back to you 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.
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  3. Quote Originally Posted by GoHardOrGoHme
    Tried to rep you as well...gotta spread them around first...I'll go off and be generous and get back to you haha.
    Same here. Made another AI friend.
    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.

  4. agreed with mastering form. Keep up the good work Aaron.

    I like hacks, leg press, and smith; although ive done them all over the past ten years. I'm tall so squats make me lean forward a bit
    Facebook Great Physique Fitness
    Twitter SmetonFitness
    Youtube JohnSmetonFitness1

  5. I hit AJ with some greenz for you, Andres

    Great conversation guys. I'm always learning something new.
    RcB Since 09-06-2011 20:55 EST, Post 49
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  6. I've been doing 1 leg hack squats, damn are those brutal. Trying to keep to unilateral movements as much as possible

  7. Quote Originally Posted by stxnas View Post
    I hit AJ with some greenz for you, Andres

    Great conversation guys. I'm always learning something new.
    Thanks for having my back buddy!
    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.

  8. So quick update. Have two more work outs to get to before the week ends, but my schedule is hectic. Not done with work until 930pm today and I have a 730 am meeting tomorrow and even though I supposed to start at 12 I will actually be starting at 10am to 930pm. Saturday is another late night as well. Sunday and Monday, I may be out of two those town days or at least returning home on Monday; so if I'm not around for a few days dont fret just have a killer busy work packed weekend schedule.

    My schedule is the 4th column down. So I'll see what I can do to get in there and make things happen with what time I do have an what sleep I get.
    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. If it makes you feel any better, I'm pulling a 16 hour day tomorrow or next Sunday. I'll get home a little before midnight and then will have to clock back in at 07:00 the next morning. I hate when that happens, but OT is so hard to turn down
    RcB Since 09-06-2011 20:55 EST, Post 49

  10. Quote Originally Posted by stxnas
    If it makes you feel any better, I'm pulling a 16 hour day tomorrow or next Sunday. I'll get home a little before midnight and then will have to clock back in at 07:00 the next morning. I hate when that happens, but OT is so hard to turn down
    It's crazy. It's why I need the iPhone to keep up lol
    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. Quote Originally Posted by stxnas View Post
    If it makes you feel any better, I'm pulling a 16 hour day tomorrow or next Sunday. I'll get home a little before midnight and then will have to clock back in at 07:00 the next morning. I hate when that happens, but OT is so hard to turn down
    DAMMMM!!

    that sounds brutal

  12. Wanted to get in the gym and do something. Hit shoulders and TRIs even though today was supposed to be an off day, but for me shoulders are a big opportunity area.

    Had under 2000 calories today, no energy. I should be back on track this week though. Being out of town took it's toll on me lol. Work out wasn't that great, but I didn't expect
    it to be with the circumstances.

    Dumbbell Front & Side Raise

    15 lbs 1 set 10
    17.5lbs 3 sets of 6

    Lateral Side Raise Machine

    80lbs 1 set of 10
    90lbs 1 set of 8
    95lbs 1 set of 6

    Dips

    3 sets of 10

    Triceps Press Down w/back against pad.

    50lbs 1 set of 10
    60lbs 1 set of 8
    70lbs 1 set of 4

    As far as product notes, I've been noticing a bit of hardness in the muscles as well.
    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.

  13. Low calories cause low energy !

    good to hear about hardness in the muscles
    Facebook Great Physique Fitness
    Twitter SmetonFitness
    Youtube JohnSmetonFitness1

  14. Quote Originally Posted by John Smeton
    Low calories cause low energy !

    good to hear about hardness in the muscles
    I was making some decent strength gains. Hope they continue. Yeah I was out of town so it like 2-3 meals today and not the best choices either.
    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. Quote Originally Posted by AaronJP1 View Post
    I was making some decent strength gains. Hope they continue. Yeah I was out of town so it like 2-3 meals today and not the best choices either.
    skipping just one meal can cause a slowdown-Its a full time job -bodybuilding , esp when your training hard and heavy you must eat every 2.5-3 hours and eat well except if your losing fast like for a show
    Facebook Great Physique Fitness
    Twitter SmetonFitness
    Youtube JohnSmetonFitness1

  16. Quote Originally Posted by AaronJP1

    I was making some decent strength gains. Hope they continue. Yeah I was out of town so it like 2-3 meals today and not the best choices either.
    Thx Buddy you're a wealth of knowledge.
    I know you put in hard work: lean and you beast mode the heavy weights. You are setting the pace for others out here man!
    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.

  17. Quote Originally Posted by AaronJP1 View Post
    Thx Buddy you're a wealth of knowledge.
    I know you put in hard work: lean and you beast mode the heavy weights. You are setting the pace for others out here man!
    lol @ you quoting yourself. hey are you talking to yourself? lololol I have to talk to myself and say nice things when i get diown sometimes..hehe
    Facebook Great Physique Fitness
    Twitter SmetonFitness
    Youtube JohnSmetonFitness1

  18. Quote Originally Posted by John Smeton

    lol @ you quoting yourself. hey are you talking to yourself? lololol I have to talk to myself and say nice things when i get diown sometimes..hehe
    lmao! Just realized that too!!
    Oh boy! See I was out of it.

    Holy! Smokes that's funny! I'm not even going to edit that it's epic!
    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. Going to second what John says about the diet and energy. Bodybuilding or powerlifting bad diet days will translate to bad gains sometimes almost immediately, but most times 1 bad day may not show. The minute you have 2,3, or 4 consecutive bad days in the kitchen the gym will suffer heavily.

    Good part of that is with good diet training boucnes back quickly(for me anyway). Like recently I had to bump up my calories b/c my current caloric intake wasnt sufficient(probably due to stress). By the 3rd day I was back to feeling like a beast.

    Worst case scenario on days when you see you going to be low...carry around some oats and whey in milk. Or maybe have an emergency weight gainer you can use on days your gonna be low (something preferably not loaded with 100g of dextrose but has a quality blend).
    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. Hey folks, sorry about the lack of updates.... Had and action packed out of town weekend and not the best diet at all. Tweaked my back a bit too and felt like I was getting the flu. Just been feeling kinda off part of that could be due to a combination of things and 6 day work weeks and not falling asleep until 230 am is all bad.
    Tried to hit my chest & bi work out on Monday and got the 85lbs dumbbells up about 5 times with a spot putzed around a bit then went home because I wasn't feeling it.
    Made it in today and had a pretty solid session:

    DumbBell Flat Press
    50lbs warm up 1 set of 10
    70lbs 1 set of 8
    75lbs 2 sets of 6
    80lbs 2 sets of 4

    Flat DB Flys
    3 sets of 8 @ 30lbs

    DumbBell Incline Press
    Have not done any incline work in a bit last I tried was weeks ago and I think I hit 75lbs with a spot. Today I kept it easy and did:
    3 sets of 8 @ 50lbs

    DumbBell Curls
    45lbs 3 sets of 4
    35lbs 2 sets of 6
    30lbs 2 sets of 6
    15lbs 2 sets of 30 while alternating arm held weight in place and other arm lifted in sets of 15, 10, & 5 reps.

    Hammer Curls
    45lbs 1 set of 4
    30lbs 3 sets of 8

    Swole Stack notes: acne is popping up and is more pronounced, temper is a tad bit short but that could be because of life in general & I have a harder more fuller & tad bit dryer look.

    Sorry for the lack of updates & thank every1 for following along, good to have amazing supporters.
    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. Deja vu haha. Solid workout buddy.
    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. Quote Originally Posted by GoHardOrGoHme
    Deja vu haha. Solid workout buddy.
    Thx. Got a few days left then it's over.
    My routine is getting stale.
    Looking to change it up and lower carbs in the future and shock my self so I can see some better results.
    Been staying stagnant for a bit. Made some strength gains in this log but this is almost over soon so I'm start looking for new ideas.
    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. Maybe I can help you out. WHat kind of routine you wanna design?
    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
    Maybe I can help you out. WHat kind of routine you wanna design?
    Size & Strength...
    I need to lose body fat too, so that may negate both size and strength...

    So guess I need to look as more of maintaining while losing fat.
    I need to lose 5% body fat but I don't want to look skinny when I'm done either: makes sense?
    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. Quote Originally Posted by AaronJP1 View Post
    Hey folks, sorry about the lack of updates.... Had and action packed out of town weekend and not the best diet at all. Tweaked my back a bit too and felt like I was getting the flu. Just been feeling kinda off part of that could be due to a combination of things and 6 day work weeks and not falling asleep until 230 am is all bad.
    Tried to hit my chest & bi work out on Monday and got the 85lbs dumbbells up about 5 times with a spot putzed around a bit then went home because I wasn't feeling it.
    Made it in today and had a pretty solid session:

    DumbBell Flat Press
    50lbs warm up 1 set of 10
    70lbs 1 set of 8
    75lbs 2 sets of 6
    80lbs 2 sets of 4

    Flat DB Flys
    3 sets of 8 @ 30lbs

    DumbBell Incline Press
    Have not done any incline work in a bit last I tried was weeks ago and I think I hit 75lbs with a spot. Today I kept it easy and did:
    3 sets of 8 @ 50lbs

    DumbBell Curls
    45lbs 3 sets of 4
    35lbs 2 sets of 6
    30lbs 2 sets of 6
    15lbs 2 sets of 30 while alternating arm held weight in place and other arm lifted in sets of 15, 10, & 5 reps.

    Hammer Curls
    45lbs 1 set of 4
    30lbs 3 sets of 8

    Swole Stack notes: acne is popping up and is more pronounced, temper is a tad bit short but that could be because of life in general & I have a harder more fuller & tad bit dryer look.

    Sorry for the lack of updates & thank every1 for following along, good to have amazing supporters.
    I have a slight flu right now and it sucks balls cuz I have midterms this whole week, plus work on the weekend, but anyways this has been a very good and interesting log man.


    For the acne try buying one of those face washes. I always get one to remove the acne whenever I use the swole stack
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