A Swole Review!! (AI Sponsored Log) (GLYCOBOL/STOKED/TESTOPRO!)

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  1. Squat Deload week
    95x12
    115x10

    Workout deload wave
    135x5
    135x5
    135x5

    Real low on these ones and controlled movements too on the way up and down.

    Leg press @ 45 degrees
    180x20
    180x20
    270x12
    270x12
    180x20

    Leg curl
    50x20
    70x20
    80x18
    90x16
    110x12 DS 70x8

    Weighted abs + 1 min plank
    45x15+1 min plank
    45x15+1 min plank
    45x15+1 min plank
    45x15+70 sec plank

    Was gonna do another set but I listened to my body and my abs were crying so I felt any further would be overtraining.

    This is where I can judge and say the stack is solid and I'm responding to it, normally I wouldn't be able to go as low as I did and with such good form and strength on the squats while on a deload, I would usually just be able to do 115 that low and on deload week. All in all , good feeling , had a sweet pump going on all the workout and my quads feel amazing for the higher volume leg press.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep


  2. Today I had a simple , yet nutritious and delicious meal none the less!!

    -2 cups of oats
    -2 cups of Coconut Milk
    All mixed in a bowl for a kick ass cocoatmeal!! Added:
    -1 medium 7-8" banana!

    -1cup of ground lean turkey with veggies (broiled)
    -2 slices of Oatnut bread
    -1 tablespoon Sesame Tahini for good high fats!!
    This made 1 kick ass sandwich to munch on , turkey and tahini go perfect together! and the left over turkey with veggies was scooped along !

    Macros: 1,455 kCals 192g of carbs 39g of fat 88g of prot!!

    Again , no bloat and my body seems to be responding way better to carbs thanks to Glycobol and I don't feel the fat i thought i had last week at all , maybe it was just the initial bloat of the creatine. Anyways , looking leaner today , more than yesterday and feeling highly motivated about it !! Other than that , nothing to report but my huge need for my last meal to come already!! I'm slowly turning into a carb muncher!!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
    •   
       


  3. Ok wrapping up todays nutrition:

    Afternoon snack:
    -4 oz ground turkey
    -3oz greek yogurt
    -2 slices of Healthnut bread.

    Mixed , heated , sandwich BAM!

    And dinner (Which I just had) Was truly delicious , I outdid myself in this >:3!!!

    4 Slices Oatnut bread
    2 tbsp Natty Almond Butter
    2 tbsp Fat Free Cream Cheese
    1 banana
    4oz greek yogurt
    2 tbsp Dark Cocoa Powder Unsweetened!

    I mixed the greek yogurt with the cocoa powder to make a KICK ASS PUDDING , tastes just like pudding (for those with sweet tooth I recommend you add stevia/truvia/splenda). Ok for the 2 sandwiches , what I did was put the 2 tbsp natty almond butter on 2 breads , and on the other 2 breads I put on the 2 tbsp cream cheese, cut up the banana and added little round pieces to the almond buttered breads covering them up. Now here is where it gets good! I took the pudding I just made and put it all over the cream cheesed breads and made the 2 sandwiches , but I had some left over , so I got a bit...creative. I covered the 2 sandwiches COMPLETELY with the pudding , threw em in the freezer for the 30 mins I was waiting for my Glycobol to kick in!! And when I took them out...OMG it was delicious , good way to bash in a good amount of protein, carbs and fats.

    Total macros of the day: 2,810 kCals 385g of carbs 71g of fat 175g of protein

    Went even a BIT higher on the fats and stayed in the same range of cals , but I think I went too low on the prot...But I say its ok for 1 day to indulge in a bit of fatty delights to recover, specially because tomorrow I have to go workout too instead of resting since my gym is gonna be closed Sat-Mon :S!!! I'll try to find a gym to workout my Deadlifts on monday so I dont have to take 3 days of rest >>!!! I hate being inactive so long and cardio isn't enough to take that feeling off from me!!

    PS: Macros for the Frozen Pudding Banana-almond sandwiches: 852 kCals 124g carbs 25g fat 41g prot. Just in case anyone wants to try them out haha
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  4. That Dinner sounds bomb as hell lol

  5. Dang it man you are one strong mofo. You also making me way to hungry and I'm already hungry!!!! Got me thinking about that pudding.
    OG Avenger-HULK SMASHING TIME!

  6. Haha thanks guys , try my recipes they are clean and fcking good xD and you think I'm strong packers? I actually think I'm weak I wanna get stronger thanks for the support buddy!!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  7. BP deload wave
    70x12
    90x10

    Workout sets
    115x6
    115x5
    115x7

    All BP sets were with a wide grip to really get a good stretch and contraction out of it.

    Incline DB Bench press
    35x20
    40x18
    40x18
    50x12
    60x5 DS 30x7

    First time I can raise the 60s without a spotter but was feeling shaky and felt a slight pinch on my left shoulder so dropped to 30s but still pretty impressed I repped out 5 on my own with that much prior volume oO!!

    Pec deck
    90x15
    90x16
    105x12
    105x12
    135x4 DS 120x4 DS 105x3 DS 95x3

    Oh triceps extension
    45x16(sitting)
    Stranding
    45x12
    45x14
    45x14
    45x10 and then OH single hand standing tri extension with 15lbs 10 reps each arm.

    Dips

    BWx25
    BWx25
    BWx25
    BWx25
    BWx25

    Since I did 4 assist exercises I decided to keep BW in dips an merely high volume. Overall feeling pretty good, strong and dn hungry, fast break is at 12 and I swear to god it can't get here fast enough!!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  8. Dannnnmmm 60's!!!! Way to go brother! Your strong with your chest moves man, and love the way you do your routines.
    OG Avenger-HULK SMASHING TIME!

  9. Quote Originally Posted by packers6211 View Post
    Dannnnmmm 60's!!!! Way to go brother! Your strong with your chest moves man, and love the way you do your routines.
    Thanks buddy :3!! I was amazed seriously! This is the strength from the stack and my nutrition brotha! I had never been able to lift them alone , usually a spotter would be there helping me get them up every single rep oO!! ^^ I wanna get big chiseled pecs bro!!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  10. You and me both brother. We both will cause we are determined. Kill it bro!
    OG Avenger-HULK SMASHING TIME!
    •   
       


  11. Quote Originally Posted by packers6211 View Post
    You and me both brother. We both will cause we are determined. Kill it bro!
    **** yeah bro!!! Nothing can stop Hulk and the Swole Troll! hahahaha
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  12. aRRHhhh!!! Hulk mad! Me smash stuff!

    No?



    What have I missed? I'm about to PM you in a few.
    RcB Since 09-06-2011 20:55 EST, Post 49

  13. Quote Originally Posted by stxnas View Post
    aRRHhhh!!! Hulk mad! Me smash stuff!

    No?



    What have I missed? I'm about to PM you in a few.
    Haha PM away , gained around 6 lbs , still not fatty , good solid gains , strength up and breaking PRs !
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  14. Oh wow, nice!
    RcB Since 09-06-2011 20:55 EST, Post 49

  15. Oh how the mighty have fallen my friends...Well I'm not mighty haha but you get the point, and the point is...I CHEATED :'(!!! Couldn't help myself...I'm getting TOO hungry on this haha, good thing...its supposed to be only 500kCals over my max today...I guess it wasn't that bad...I'll make it up in cardio tomorrow...more...more cardio tomorrow...damn X_X!!

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    So...if you do read the ingredients , the first one was a cake I made , fairly easily , mix 1/2 cup of hungry jack mix , 1 tbsp cocoa , 1 cup egg whites , 1/2 cup egg batters , 1/2 cup almond milk and 2 tbsp almond milk...The other tbsp of cocoa went to the 1/2 cup greek yogurt which made the whole topping of the cake...the thing came out the size of a 4-5 person cake...with nice macros actually and healthy nonetheless. Add that to my 1/2 cup chicken and 1 sweet potato on the side and bam first meal...

    A mild sandwich for the snack...but oh...here comes the bad part...Originally it was only gonna be the pasta (just boiled , no added anything) and the cottage cheese plus 1 PB sandwich with just 2tbsp pb...but 1 thing led to another and next thing i know I had added 1/2 cup of ground turkey to the pasta...and I swear to god Idk how I did it but when I noticed I was finishing a sandwich of 2 tbsp almond butter :'(!!! I feel SO guilty!! I usually try avoiding cheating like this on my diets!! T_T!

    Totals were:
    3,333kcals 426g of carbs 90g of fat 232g of prot.

    I know...this is a sad day for me my friends :'( I have sinned...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  16. I'm feeling the huge need to go at least 1000 calorie cardios tomorrow and sunday...Since my gym is gonna be closed sat-mon I could do cardio sat/sun/mon and then go back and lift tue-wed thursday rest , friday sat workout and then get back to schedule on monday...Thing is , would 3 days of straight cardio be overkill? Or would it be enough to deplete any fat and extra water I could have been putting on after 3 days of straight 2800 kCals...plus my 500 kCal cheat today :'(
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  17. Dang it man that is impressive set up on the food log.
    OG Avenger-HULK SMASHING TIME!

  18. Quote Originally Posted by packers6211
    Dang it man that is impressive set up on the food log.
    I wanna kill myself for cheating hahaha tomorrow my cardio will do the deed for me though
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  19. Keep on the great work my friend.

    on high carb days yes protein doesnt have to be as high

    and on low carb days I would bring protein up higher

    On a hard cut, do you ever use low carb days on training days? It works well. then when you do raise carbs it keeps and even increases the muscle
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  20. Quote Originally Posted by John Smeton
    Keep on the great work my friend.

    on high carb days yes protein doesnt have to be as high

    and on low carb days I would bring protein up higher

    On a hard cut, do you ever use low carb days on training days? It works well. then when you do raise carbs it keeps and even increases the muscle
    Oh yeah on cuts I ain't scared to train on low carb or pure keto style , I shed out fat really fast...problem here is that this bulk could get outta control out I cheat again haha.

    Thanks for the support bro I'll keep giving it all!!!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  21. Ok guys! Today is a good day that started up wonderfully , woke up a bit sore from all my body , specially my upper chest and my legs (both quads and hams), yet I managed to conjure all my willpower and motivational self-pep-talk and got out of bed , dosed my stoked , testopro , staples and went out for a run , it went wonderful, from the second I stepped out the door till the second I stepped back in I never stopped , never walked , just kept going , jamming out tunes in my iPhone , just letting go of everything in this beautiful sunny weather.

    Cardio stats:
    1 hour 17 minutes.
    7.1 miles
    Calories (According to the tracker) 764 burnt, but I am guessing a bit more since I did go full on sprinting for like 2 min intervals at random from awesome parts of songs , that I counted I did at least 5 or 6 of those haha.
    Feeling: Endurance is WAY UP , fatigue doesn't set in , and no headaches or feeling of being out of breath oO!!.

    Now , I know my cardio is way up now , my usual running track is getting out of my apartment , around a 5-6 min jog to my campus and then lapping around it , my max on this used to be only 5 laps in 1 hour , this time around I did 6 laps in 1 hour plus the extra minutes it took me to run there and back, so an extra lap in the same time , means more speed, throw in that last time I couldn't come back jogging and had to crawl back home means more endurance! I would say my cardio has improved at least some good 20% , and I could have kept going :/ I am not tired nor fatigued yet , i could have gone for another lap to get my record to 7 laps around , but I did feel its gonna be too much atm since I am on a bulk and I am forced to rest (cardio days) tomorrow and Monday too since my gym is closed for major cleaning and decontamination haha.

    On a side note...I'm never big on motivational quotes myself , I mean I like them and enjoy them a lot , I'm a personal fan of Rosie Chee's blog because her workouts , determination and quotes just get me out of bed when I feel life is kicking me hard into it...But hey here's one I know its not mine but it helped today while running:

    "The only thing that stands between you and your goal is yourself. You can be your best ally or worst enemy, its up to you to get up, walk...and move forward."

    Keep it up guys and have a great Saturday! Mine started pretty good!! , I'll post later what I'll have for my meals as usual, for now , all I can say is that this stack is giving me way more than I expected.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  22. Rosie is very important to have here bro I agree 100 percent. She's an inspiration to us all. Bro log looking cronk! I couldn't even imagine doing that much cardio, seeing how I just got into it this year lol. I do good to do 1 to 2 miles on tread mill a day.
    OG Avenger-HULK SMASHING TIME!

  23. Quote Originally Posted by packers6211 View Post
    Rosie is very important to have here bro I agree 100 percent. She's an inspiration to us all. Bro log looking cronk! I couldn't even imagine doing that much cardio, seeing how I just got into it this year lol. I do good to do 1 to 2 miles on tread mill a day.
    Come on brotha! You can do more than that! I'm sure of it! You gotta believe in yourself and get a kick ass playlist going on , just dont think about how fast you are running , let go of the track of time , don't think about where you are, just keep moving while you listen to some sweet jams bro! If you ever come down here to texas lets go for a run and I'm sure you'll even leave me behind !

    And about Rosie , oh hell yeah o.o!! her log is just a true inspiration and I learn a lot from it hehe.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  24. Dang every one on here is from the big state lol. Yeah bro I like to run on the trails when I get the chance too. I'm about to take some DS Craze and hit the gym.
    OG Avenger-HULK SMASHING TIME!

  25. Quote Originally Posted by packers6211 View Post
    Dang every one on here is from the big state lol. Yeah bro I like to run on the trails when I get the chance too. I'm about to take some DS Craze and hit the gym.
    God I ran out of craze and on a stim break atm lol Enjoy u lucky green monster xD!!! Crazy is one of my fave pre work outs haha
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  26. Keep on killing it in here. You got an old tire or something? Take it out and toss it around, tie a rope to it and drag it. Push your car down the street. Do a bunch of bridges to work your back and neck. All kinds of things you can do.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  27. Quote Originally Posted by MrKleen73 View Post
    Keep on killing it in here. You got an old tire or something? Take it out and toss it around, tie a rope to it and drag it. Push your car down the street. Do a bunch of bridges to work your back and neck. All kinds of things you can do.
    I actually was thinking of doing something productive tonight! I'll tie up the tire hahaha , and theres a lot of truck tires near campus for strongman training , I'll go flip some , and maybe even push my car oO that sounds mighty good!!

    What are bridges oO!!!??

    Thanks for the motivation bro! !! And for sure I'll give it all!!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  28. Ok guys , time for you to pitch in and help this little wimp out with some major advice from you .

    All throw this 2 weeks you have seen me strive for power in my 5/3/1 , for that I am thankful, however I feel like I haven't pushed myself hard enough yet , I want more , strength is all I need to obtain atm, I need power and size...That for me is my true strength...I will not stop until I get it , so now I think I can push myself harder, but I need some advice, all this half macro-cycle you have seen me do my main lift and a sort of Periodization Bible by Dave Tate (from wendlers book) but I feel I could tweak it around a bit , so instead of high volume and low weight in the assitance , I go for HIGH WEIGHT and low volume too , as I am doing so in the main lift. Obviously since it IS assistance work , I won't be going as heave as my max's but staying within the 7-10 rep realm , would this be fine? Or overtraining? Or does this defeat the porpoise of 5/3/1? Thought please my friends !!

    I am realistic, I know this is a matter of years , and I very much look forward to the rest of my life improving , but right now , I feel I can give more than I've been putting into it, I mean don't get me wrong I haven't been slacking off , high volume might be something i'm used to but I still strove for and attained GREATER weight in the high volume areas of my assistance , but should I go high weight low volume for mass and strength? You are far more knowledgeable than me on this , so please comment away !
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  29. Quote Originally Posted by Celorza View Post
    Ok guys , time for you to pitch in and help this little wimp out with some major advice from you .

    All throw this 2 weeks you have seen me strive for power in my 5/3/1 , for that I am thankful, however I feel like I haven't pushed myself hard enough yet , I want more , strength is all I need to obtain atm, I need power and size...That for me is my true strength...I will not stop until I get it , so now I think I can push myself harder, but I need some advice, all this half macro-cycle you have seen me do my main lift and a sort of Periodization Bible by Dave Tate (from wendlers book) but I feel I could tweak it around a bit , so instead of high volume and low weight in the assitance , I go for HIGH WEIGHT and low volume too , as I am doing so in the main lift. Obviously since it IS assistance work , I won't be going as heave as my max's but staying within the 7-10 rep realm , would this be fine? Or overtraining? Or does this defeat the porpoise of 5/3/1? Thought please my friends !!

    I am realistic, I know this is a matter of years , and I very much look forward to the rest of my life improving , but right now , I feel I can give more than I've been putting into it, I mean don't get me wrong I haven't been slacking off , high volume might be something i'm used to but I still strove for and attained GREATER weight in the high volume areas of my assistance , but should I go high weight low volume for mass and strength? You are far more knowledgeable than me on this , so please comment away !
    I think you should switch up the weight/rep scheme of your assistance work from week to week. The exercises can stay the same, but do high reps, mid reps, low reps, and then back to high reps on the deload (since it's a CNS deload after all).

  30. Quote Originally Posted by Celorza View Post
    Ok guys , time for you to pitch in and help this little wimp out with some major advice from you .

    All throw this 2 weeks you have seen me strive for power in my 5/3/1 , for that I am thankful, however I feel like I haven't pushed myself hard enough yet , I want more , strength is all I need to obtain atm, I need power and size...That for me is my true strength...I will not stop until I get it , so now I think I can push myself harder, but I need some advice, all this half macro-cycle you have seen me do my main lift and a sort of Periodization Bible by Dave Tate (from wendlers book) but I feel I could tweak it around a bit , so instead of high volume and low weight in the assitance , I go for HIGH WEIGHT and low volume too , as I am doing so in the main lift. Obviously since it IS assistance work , I won't be going as heave as my max's but staying within the 7-10 rep realm , would this be fine? Or overtraining? Or does this defeat the porpoise of 5/3/1? Thought please my friends !!

    I am realistic, I know this is a matter of years , and I very much look forward to the rest of my life improving , but right now , I feel I can give more than I've been putting into it, I mean don't get me wrong I haven't been slacking off , high volume might be something i'm used to but I still strove for and attained GREATER weight in the high volume areas of my assistance , but should I go high weight low volume for mass and strength? You are far more knowledgeable than me on this , so please comment away !
    I mean most people will say it defeats the purpose of 5/3/1, but is it overtraining? Depends, are you going to "real failure" with forced negatived / rest pause / drop sets? If so then possibly. If not then i'd say it can work out to the way you want it to, only way to find out is to try it out!

    On the second paragraph......so your looking to maximize hypertrophy / strength right? Your 5/3/1 is solid and will produce great results with power, size would be a maybe on this kind of program. Just for consideration, for my training, each muscle gets worked twice a week, the first workout is more of a myofibrillar hypertrophy focus, with a tempo to stimulate more fast twitch muscle fibers, then the next workout for that muscle (3-4 days later) would be your sarcoplasmic hypertrophy workouts, your "typical bodybuilder training", higher reps, tempo geared towards stimulating your slow twitch fibers, maximizing the pump, stretching the fascia, rest periods are relatively short for both protocols, 60-90 seconds between sets, the key to not getting overtrained is to NOT kill the central nervous system, which is what most youngsters do(including myself dammit! lol) because we are so enthusiastic about training, killing the CNS I mean by training to failure EVERY workout with forced reps/drop sets..etc..

    Hope this helps!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.
  

  
 

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