On Swole: The Log

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    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.
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    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!
    RecoverBro ELITE
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    Quote Originally Posted by 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!
    Do work!!!
    •   
       

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    Quote Originally Posted by 0071982WC View Post
    Do work!!!
    haha yes sir!
    RecoverBro ELITE
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    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
    RcB Since 09-06-2011 20:55 EST, Post 49
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    Thanks guy!

    I should be able to hit legs tonight as my first work out.... Will post once it's completed.
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    Check out post #5. I'm having issues with my PMs
    RcB Since 09-06-2011 20:55 EST, Post 49
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    Quote Originally Posted by stxnas
    Check out post #5. I'm having issues with my PMs
    email was sent.
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    SWOLE stack is awesome! Have fun with it.
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    Hey bud

    In on this man

    Lets get the SWOLE ON!!!
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    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.
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    in to see you get results.

    what are you physique goals?
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by John Smeton
    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
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    Quote Originally Posted by Bulkypinoy61
    Hey bud

    In on this man

    Lets get the SWOLE ON!!!
    Suh-Weet.
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    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.
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    Alright, hit us up tomorrow!
    RcB Since 09-06-2011 20:55 EST, Post 49
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    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.
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    I'm in for this

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    Quote Originally Posted by StakedCop
    I'm in for this

    Glad to have ya.
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    I've always wanted to try glyocbol..

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    Quote Originally Posted by StakedCop
    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.
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    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
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by 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
    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.
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    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
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by 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
    I like the crowd here I think a bit better than BB.com.
    More humble people that are helpful.
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    Quote Originally Posted by AaronJP1 View Post
    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

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    Definitely in good company around here.
    RcB Since 09-06-2011 20:55 EST, Post 49
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    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.
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    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.
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    Ok i found Glycobol for the same price as I get my rala for so I bought 2

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    Quote Originally Posted by StakedCop
    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?
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    Damn!! wont lie I completely forgot about those codes! Do you know what the price was with the codes??

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    Quote Originally Posted by StakedCop
    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...
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    That's some decent volume!
    RcB Since 09-06-2011 20:55 EST, Post 49
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    Quote Originally Posted by stxnas
    That's some decent volume!
    Thx
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    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.
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    Last Week:
    Quote Originally Posted by AaronJP1 View Post
    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:
    Quote Originally Posted by AaronJP1 View Post
    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!!!
    RcB Since 09-06-2011 20:55 EST, Post 49
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    Yeah Nate I'm stoked lol
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    I sea what you did there, lol.
    RcB Since 09-06-2011 20:55 EST, Post 49
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    Quote Originally Posted by stxnas
    I sea what you did there, lol.
    lol oh yeah.
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