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

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  1. Quote Originally Posted by mr.cooper69 View Post
    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).
    I like this idea.
    **G D I** --Bruce the Destroyer--


  2. Quote Originally Posted by mr.cooper69 View Post
    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).
    True indeed my friend , I guess I should not just focus on the textbook guidelines and make it work for me , your input, as always, is much appreciated Cy thanks !
    Quote Originally Posted by TheHardOne View Post
    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!
    True , and this kinda is the porpoise of the split I usually try , but I am going to make it more so , so I get a chance to work in both schemes , or simply like you said try out high-mid-low rep and see if it works You are real knowledgeable of this stuff HardOne oO seriously thanks for that complete reply!!
    Quote Originally Posted by D2footballjrc View Post
    I like this idea.
    And yeah...it caught my attention , mainly because I remember I saw in his log he can do weighted pull/chin-ups and I remember I can too , don't ask me why but I can't ever seem to get past the realm of 12-14 BW chins , but with weight (10-25 lbs) I can still rep out around 6-10 oO curious isn't it? I think I should be able to do like 25 BW xD but my muscle endurance in that particular compound seems off for some reason !!!

    ^^ Thanks guys , on Wednesday deload wave is off and I start going up again , and so will my assistance work , thanks guys!
    >SNS-Glycophase<
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  3. Ok cardio for today was pretty light , I could not keep running my feet/calves/quads were killing me from my 7mile run yesterday , so I kept it at 3.6m in 30 mins , 420kCals X_X This was hard...but I'll make it up later today , I'll do some more cardio at night , prolly a 1-2 hour leisure walk to make up for it.
    >SNS-Glycophase<
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  4. Quote Originally Posted by TheHardOne View Post
    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!
    Def listen to this guy... he knows what he is talking about!

  5. Quote Originally Posted by jiggamanbill View Post
    Def listen to this guy... he knows what he is talking about!
    Most def , I follow a lot of his tips now a days!! The detox , the workout tips , the way he pushes himself harder on workouts!! Guy is a tank! and a mountain of knowledge too in exercise science! !

    Btw Bill , how's AI liking my log on the stack so far ?
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  6. Good to see you ask for help, that's what everyone here is for! Keep killing it and remember you always have room to grow!
    OG Avenger-HULK SMASHING TIME!

  7. Quote Originally Posted by packers6211
    Good to see you ask for help, that's what everyone here is for! Keep killing it and remember you always have room to grow!
    Of course brotha! I respect everyone here and thank them for their advice, I am a mere humble noob with the wish to grow and learn hehe that's why I joined , to lean and grow with you all
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  8. Quote Originally Posted by Celorza

    Of course brotha! I respect everyone here and thank them for their advice, I am a mere humble noob with the wish to grow and learn hehe that's why I joined , to lean and grow with you all
    You already lean brother...you just need to grow lol
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger

  9. Quote Originally Posted by punjabimunde View Post
    You already lean brother...you just need to grow lol
    I meant to write learn* hahaha xD but oh believe me I'm turning into a bigger boy now! Putting on LBs like crazy haha which I like because my pants still fit me and I still don't look chubby around the waist (much) ^^ , good thing is now I ain't giving up on my bulk , I just wanna keep going haha, if I can tough through this and grow BIG , leaning out will be easy with you guys backing me up with support and motivation !
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  10. Ok guys...here are the progress pics of this week, Idk but from the looks of them it kinda seems like...well nvm, you tell me your opinion , inputs and suggestions for this pics and then I'll tell yah what I feel ok bro's? Be honest and hit me hard with everything you got please...

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    Any suggestions welcome...As of today (with major water retention says my scale too) I am: 138.6 lbs with 65% water retention...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
    •   
       


  11. Well my gym really didn't open today , and all that cardio from the past 2 days set a pain hard on top of my heels and all the way to my calves...so to avoid possible injury and because I suppose my body wanted it , I took a rest day :/ Something I don't usually do...I usually just throw in cardio on rest days, but never truly loaf around. For my recovery also I have taken the liberty of modifying my nutrition today to mainly a lot of prot and fats , seeing how I didn't really need carbs today for not doing anything , still threw in A LOT of veggies in the past 2 meals but decided not to count their carb or caloric content.

    So fat its been:
    -1 cup ground turkey with zucchini , okra and spinach
    -1 cup of egg whites
    -2 tbsp natty PB
    -2 tbsp natty PB
    Those were for fast breaking

    and for the snack I just had:
    -1/2 cup of the same turkey (I liked today's recipe a lot oO)
    -2 tbsp natty pb
    -2 tbsp natty almond butter

    So far thats: 1,512 kCals 32g of carbs 90g of fat 139g of protein

    Idk guys I think I should start lowering my kCals because I upped the cardio and I still gained too much , and I really doubt I am a pure mighty mesomorph whose turning all this into bloat-covered muscle , so I'll think something up and tell yah guys, also on a side note I notice I get a better mood with higher fats with this stack , though I do feel a tiny bit dizzy with I have glycobol without carbs (just confirmed) , but nothing I can't handle anyway
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  12. Gained too much? NO SUCH THING!!! If you're gaining a little fat it's not that big of a deal. You can add fat to your body while having the overall % decrease (as long as you're adding more muscle at the same time). Keep on keepin' on, man. Don't get paranoid over gaining too fast. I wish I had that 'problem'. If you have any undesirable effects (ie, gaining more fat than anticipated), then cut later - no problem. Besides, you are running a whole-friggin-lot and if you're staying true to the 5/3/1 program then you NEED the extra calories.
    -- JB \m/
    "There is no point in being alive if you cannot do the deadlift." - Jon Pall Sigmarsson

  13. Quote Originally Posted by TheDeadlifter View Post
    Gained too much? NO SUCH THING!!! If you're gaining a little fat it's not that big of a deal. You can add fat to your body while having the overall % decrease (as long as you're adding more muscle at the same time). Keep on keepin' on, man. Don't get paranoid over gaining too fast. I wish I had that 'problem'. If you have any undesirable effects (ie, gaining more fat than anticipated), then cut later - no problem. Besides, you are running a whole-friggin-lot and if you're staying true to the 5/3/1 program then you NEED the extra calories.
    Hey thanks a lot man...seriously this was very kind of you . I know I get paranoid on fat , but it is because it took me a while to lean out and now I'm close to 140 and Idk I don't see extra muscle and I feel a bit flabby and not hard :S! I like keeping up with the cardio since I do feel its the only way to stay fit and keep fat at bay but maybe I AM taking in a LOT of calories more than what I might need :S after all...what I put in this log is my ONLY activity of the day since I'm on vacation X_X! I do nothing else...loaf around at home... Thanks for the motivation , means a lot comming from a big and powerful dude like you!!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  14. as long as when you buckle your pants and tuck in your shirt you have nothing hanging over, you are fine. I prefer leanness and hopefully my days of gaining too much body fat are over
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  15. I agree with these guys man. I wish i could gain like you, ill eat 4500 plus calories and wont gain a pound lol i naturally have a high metabolism and my job is very physical. Besides, you can always cut and you already proved you can e**** at that bud! Keep on gaining man, im seeing progress.
    MY I-FORCE NUTRITION INTIMIDATE/REVERSITOL V2 SPONSORED LOG (PICS)

    http://anabolicminds.com/forum/supplement-reviews-logs/202817-here-we-go-2.html

  16. Quote Originally Posted by Celorza View Post
    Hey thanks a lot man...seriously this was very kind of you . I know I get paranoid on fat , but it is because it took me a while to lean out and now I'm close to 140 and Idk I don't see extra muscle and I feel a bit flabby and not hard :S! I like keeping up with the cardio since I do feel its the only way to stay fit and keep fat at bay but maybe I AM taking in a LOT of calories more than what I might need :S after all...what I put in this log is my ONLY activity of the day since I'm on vacation X_X! I do nothing else...loaf around at home... Thanks for the motivation , means a lot comming from a big and powerful dude like you!!
    Bro here's the honest truth......its going to take like 2-3+ years of consistency for a natural bodybuilder to actually "see" and "realize" muscular hypertrophy gained, im sure you look at yourself everyday in the mirror in hope of seeing something different, don't expect to see drastic changes maybe until a couple years, right now just keep that head up high, stay positive, and continue your consistency.

    Just out of curiosity, this won't be a make or break sort of thing but....try using brown rice instead of oatmeal, the brand of oatmeal you use its processed in a gluten made facility and may be causing excess inflammation in your body which will give you that "flabby soft appearance". Like I said don't expect something drastic appearance wise, but I made this switch a while back ago taking out all gluten sources in my diet and my muscular gains started coming alot faster honestly. Yes this is considered as "broscience" lol, but it worked tremendously for me and its also healthier aswell!
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  17. Quote Originally Posted by John Smeton View Post
    as long as when you buckle your pants and tuck in your shirt you have nothing hanging over, you are fine. I prefer leanness and hopefully my days of gaining too much body fat are over
    Quote Originally Posted by theniteman View Post
    I agree with these guys man. I wish i could gain like you, ill eat 4500 plus calories and wont gain a pound lol i naturally have a high metabolism and my job is very physical. Besides, you can always cut and you already proved you can e**** at that bud! Keep on gaining man, im seeing progress.
    Quote Originally Posted by TheHardOne View Post
    Bro here's the honest truth......its going to take like 2-3+ years of consistency for a natural bodybuilder to actually "see" and "realize" muscular hypertrophy gained, im sure you look at yourself everyday in the mirror in hope of seeing something different, don't expect to see drastic changes maybe until a couple years, right now just keep that head up high, stay positive, and continue your consistency.

    Just out of curiosity, this won't be a make or break sort of thing but....try using brown rice instead of oatmeal, the brand of oatmeal you use its processed in a gluten made facility and may be causing excess inflammation in your body which will give you that "flabby soft appearance". Like I said don't expect something drastic appearance wise, but I made this switch a while back ago taking out all gluten sources in my diet and my muscular gains started coming alot faster honestly. Yes this is considered as "broscience" lol, but it worked tremendously for me and its also healthier aswell!
    Thanks for all the support guys...and you are right haha **** what people thinks , this will take years and I'm close to getting 1 year down the belt , lets make it into 10...no...20 no...w.e. number of years I got left to live !! Gotta go lift right now and you make a brotha feel good!! thanks guys!! !
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  18. Deadlift Deload wave

    100x6
    135x5
    155x5

    Well guys remember how I told yah I check on deloads if i have grown stronger, well I feel like a definitely have, I was able to perform this sets without a belt, without straps and with double overhand grip oO I might be gaining fat, but now I'm sure there's muscle there too

    Chin ups

    BWx15 that's new oO didn't need straps
    BWx12
    Hammer ups
    BWx13
    BWx12
    BWx12
    These get harder every time I swear to god...

    Kroc rows (BO DB rows)
    45x15 per arm
    45x15 per arm
    45x15 per arm
    40x20 per arm
    40x20 per arm

    Hanging leg raises
    BWx25
    BWx25
    BWx25
    BWx25
    BWx25

    Trojan chair straight leg raises
    BWx25

    Ok I might be an over paranoid fat-fearing SOB but i can tell I am much stronger now, specially on the compounds , see I started dead lifting around January and could barely do 1 plate with straps and a belt, now I can do even 155 no sweat no straps no belt with proper form. Also I hadn't been able to get past 6 pull/hammer/chin ups and today I managed a full ROM 15 reps, that in my books is a lot specially now being 138lbs oO damn I'm up 11 lbs in 2 weeks and this might be newbie gains too and water and fat, but overall my clothes still fit pretty good, mood is way up and I'm smiling and laughing again , I got way more cardio endurance now...so 2 weeks in this, I like it it sure has helped me burst through plateaus and strength gains, I might not be getting huge muscle mass but that will come with years, and as long as strength is up I'm happy.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  19. Quote Originally Posted by Celorza View Post
    Thanks for all the support guys...and you are right haha **** what people thinks , this will take years and I'm close to getting 1 year down the belt , lets make it into 10...no...20 no...w.e. number of years I got left to live !! Gotta go lift right now and you make a brotha feel good!! thanks guys!! !
    i only came to terms with my size when i realized i went from med shirts in HS to currently wearing XL on a regular basis.....

  20. Quote Originally Posted by hvactech View Post
    i only came to terms with my size when i realized i went from med shirts in HS to currently wearing XL on a regular basis.....
    I use small and 28 size jeans hehe , and XS in many shirts , what I'm glad is that my 28w jeans still fit pretty good , specially since I was wearing them REAL baggy with my 125lb weight haha!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  21. Nice pics update bro!!!! Ur face shows how much aggression you have in you...I'm already scared from you lol...keep killin it my brother!!!
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger

  22. Quote Originally Posted by punjabimunde View Post
    Nice pics update bro!!!! Ur face shows how much aggression you have in you...I'm already scared from you lol...keep killin it my brother!!!
    Haha thanks bro! I am an aggressive dude by nature in the gym , though respectful and always polite with people , the iron is my friend and enemy , its there for me when I need it , and its against me when I'm lifting it , gotta treat it with respect and rage...Lifting hard and never backing out!! >:3!! I guess I'll just have to bulk back up to 145 or 150lbs before cutting again so I can at least have made some progress in hypertrophy , but i do notice my LATS and my obliques harder and bigger too , abs don;t feel as thin as before , but I'll find out the ab progress when my cut comes around
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  23. Quote Originally Posted by Celorza

    Haha thanks bro! I am an aggressive dude by nature in the gym , though respectful and always polite with people , the iron is my friend and enemy , its there for me when I need it , and its against me when I'm lifting it , gotta treat it with respect and rage...Lifting hard and never backing out!! >:3!! I guess I'll just have to bulk back up to 145 or 150lbs before cutting again so I can at least have made some progress in hypertrophy , but i do notice my LATS and my obliques harder and bigger too , abs don;t feel as thin as before , but I'll find out the ab progress when my cut comes around
    Don't worry about abs....get to ur goal(ur target weight) and then cut...and keep ur muscles...lean and big
    "Difficult things take a long time, impossible things take a little longer."
    OG Punjabi Avenger

  24. Quote Originally Posted by punjabimunde View Post
    Don't worry about abs....get to ur goal(ur target weight) and then cut...and keep ur muscles...lean and big
    Target weight was at 145 , I'll make it 150 , since it seems I am gaining super fast , that way when I cut down it MIGHT be that I lose a lot of water weight and fat , BUT at least at 150 I went up 25 lbs , and no way in hell those 25lbs don't have at LEAST 5-7lbs of muscle in them!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  25. Ok guys , nutrition is on point today and making a lil change in it , deducting 200kCals from my max , but adjusting it so its a bit less prot , still a lot of carbs and a healthy amount of fats, so far:

    Meal 1:
    -1 cup Brown rice
    -1 cup whole wheat pasta (cooked)
    -1 sweet potato
    -1/2 cup ground turkey
    -1 tbsp peanut butter (natural of course)
    -1.5 tabs natty almond butter
    -2 slices of oatnut bread

    Thats 190g carbs , 29g fat , 63 grams protein.

    Meal 2:
    -1 cup ground turkey
    -1 tbsp EVOO

    Thats 17g of fat , 54g protein.

    For dinner I'll have the remaining 140-150g carbs , another 25g+ of fat and around 35-45g of protein!

    Looking to stay around 2600 kCals on workout days and add in a total of 325-335g carbs , 70-75g fats , and around 155-165g protein! This way I still have a lot to build muscle on , but not get that much fat , which essentially is extra calories I ain't burning .
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  26. Quote Originally Posted by Celorza View Post
    Deadlift Deload wave

    100x6
    135x5
    155x5

    Well guys remember how I told yah I check on deloads if i have grown stronger, well I feel like a definitely have, I was able to perform this sets without a belt, without straps and with double overhand grip oO I might be gaining fat, but now I'm sure there's muscle there too

    Chin ups

    BWx15 that's new oO didn't need straps
    BWx12
    Hammer ups
    BWx13
    BWx12
    BWx12
    These get harder every time I swear to god...

    Kroc rows (BO DB rows)
    45x15 per arm
    45x15 per arm
    45x15 per arm
    40x20 per arm
    40x20 per arm

    Hanging leg raises
    BWx25
    BWx25
    BWx25
    BWx25
    BWx25

    Trojan chair straight leg raises
    BWx25

    Ok I might be an over paranoid fat-fearing SOB but i can tell I am much stronger now, specially on the compounds , see I started dead lifting around January and could barely do 1 plate with straps and a belt, now I can do even 155 no sweat no straps no belt with proper form. Also I hadn't been able to get past 6 pull/hammer/chin ups and today I managed a full ROM 15 reps, that in my books is a lot specially now being 138lbs oO damn I'm up 11 lbs in 2 weeks and this might be newbie gains too and water and fat, but overall my clothes still fit pretty good, mood is way up and I'm smiling and laughing again , I got way more cardio endurance now...so 2 weeks in this, I like it it sure has helped me burst through plateaus and strength gains, I might not be getting huge muscle mass but that will come with years, and as long as strength is up I'm happy.
    Seems like alot of volume per exercise, are you going to failure or stopping 1-2 reps shy of failure?
    *LG Sciences Board Rep*
    Changing Lives is what I crave.

  27. Quote Originally Posted by TheHardOne View Post
    Seems like alot of volume per exercise, are you going to failure or stopping 1-2 reps shy of failure?
    Hm it IS a deload so I went low weight and high volume , I went around 3-4 reps shy of failure with the 45's on the kroc rows , and 40's didn't bring me to failure but I was feeling a nice contraction and burn so I didn't push it any further since I start with weight this friday again!. But on the BW exercises I do go to failure
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  28. Ok final nutrition of the day:

    Meal 3:
    -1.5 cups of brown rice
    -1 cup of whole wheat pasta
    -1/2 cup broiled lean ground turkey
    -2 tbsp ranch
    -1 tbsp natty almond butter for dessert.

    Final macros of the day: 2600 kCals 340g carbs 74g fat 166g of protein!!

    Feeling good and strong , tomorrow is my last deload and my shoulders are my pride!! I do hope a LOT that they have grown stronger now >:3 which I presume and I'm ready to bet they have!! Also , its been a while since I have jerked , I'll throw in some Jerks tomorrow after all my routine just a measure of where I stand and to see if I add them to my routine again.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  29. Nice update pictures!!!! Looking lean and Mean!! Also good killer workout brother. I can't wait to see you at 175!!

    Quote Originally Posted by Celorza View Post
    Ok guys...here are the progress pics of this week, Idk but from the looks of them it kinda seems like...well nvm, you tell me your opinion , inputs and suggestions for this pics and then I'll tell yah what I feel ok bro's? Be honest and hit me hard with everything you got please...

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    Any suggestions welcome...As of today (with major water retention says my scale too) I am: 138.6 lbs with 65% water retention...
    OG Avenger-HULK SMASHING TIME!

  30. Your deload should not really be challenging, just enough to get the blood flowing into the muscle, it is not even for the training effect so much as the increased circulation helps recovery.

    Seem a lot of people think it is just a lighter higher rep workout but you still push yourself. Not saying you did but if your muscles were burning from lactic acid I would think you reached an intensity beyond what is needed on a deload.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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