On Swole: The Log

[AaronJP1]

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.

[stxnas]

What are these protein cookies you speak of?

We had some for a while, but we discontinued them. They were SOOOO good.

[AaronJP1]

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.

[AaronJP1]

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.

[GoHardOrGoHme]

Log is looking great! Subbed. Keep it up!

[stxnas]

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.

[Bulkypinoy61]

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

[AaronJP1]

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

[GoHardOrGoHme]

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?

[AaronJP1]

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....

[GoHardOrGoHme]

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?

[AaronJP1]

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....

[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.

[AaronJP1]

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

[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.

[AaronJP1]

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.

[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.

[AaronJP1]

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.

[John Smeton]

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

[stxnas]

I hit AJ with some greenz for you, Andres

Great conversation guys. I'm always learning something new.