Hello am , this is my REDO of the log since the crash yesterday took it down !! Lets see , starting over.
Thanks to AI sports Nutrition I got the awesome oportunity to log the Swole Stack which consists of , and Stoked. My goal will be to log all my workouts , how I feel with the stack, and the changes I have made thanks to it. I will be conducting a Lean Bulk with Lean Gains to help me out following the standard 16-18 hour fast and 6-8 hour feeding window. kCals Will be set at +20%/-20% for W.O./Rest days and macros will be kept at atound 175-190g of Protein/ 250-275g crabs/ 20-30 grams of fat for Workout days with 2200 kCals and At 1400 kCals for rest days with macros around 175-190g protein / 50g cabrs / 50-55g fat. Ok now on to some stats:
Starting Weight: 127.6 lbs as of saturday morning.
BF: Unknown precisely but it used to be around 7-8% before my lean bulk and i'm like 2 weeks in it so around 8-9% would be a good guess. I will try to get Bod Pod results along the way of this log.
Maxes for lifts:
OH Press: 85lb
Bench Press: 145lb
Arms are around 14.6" Flexed.
My lifting schedule follows a 5/3/1 program with 4 days of lifting and 3 days of cardio.
Usually Consists of my MAIN LIFT (warm ups and all) plus 3 assistance exercises preferably compounds with medium-high volume. (Around 5 sets 10-20 reps with different protocols like Negatives , Drop sets , Rest pauses. All to keep it changing)
Monday: Deadlift and assist
Wednesday:OH press and assist
Friday: Squat and Assist
Saturday: BP and assist.
Cardio will by around 30-60 mins and low pace , I do need the excess calories to build muscle , but I'm a cardio junkie so I cant take it out haha.
-Testopro Dosed am and pm 12 hours apart.
-Stoked Dosed am and pm 12 hours apart.
-Glycobol will be 2 caps 20-30 mins before I break my fast and 20-30 mins before my dinner , both with enough carbs for the Na-R-Ala to do its job.
- (1g preworkout)
- (4.5 grams , half pre and half post workout)
-BCAAs (Around 30 grams a day or more , before and after workout and throughout the fast)
-Creatine Mono. (Already loaded up , will be dosing 5g pre and 5g post)
I am on a stim break so I wont be taking any preworkouts or stims for 4 weeks , but if needed , in like a week or two I will probably take some with the , or just a coffee.
Ok for yesterday workout was as such:
Warmup: 115x12 , 135x10 , 155x8 , and in the last warmup set finally managed to get a pump and amped feeling going , I was feeling a bit un-motivated yesterday , but Metallica and my iPod pulled through.
180x4 Managed to squeeze in an extra rep ^^ felt good!!
200x3 Was a bit scared and shaky about doing this , so straps and belt on , but reps came out wonderfully and even got compliments on good form!
BWX9 + 3 ten second negatives!!
BWx8-9 and then a rest pause and some 4 more.
BWX9 + 3 ten sec negatives ^^
65x12 (Never had been able to do this much haha felt good)
Hanging Leg Raises:
Did them very methodically and slow controlled reps on the way down, sorta like a 3 sec negative focus to complete leg extention , also held the contraction for like 2 secs.
5 sets of 25 reps all of them.
Nutrition was and hit the macros exactly with the cals also , Glycobol didn't give me head aches or made me feel bad like many had reported, and yesterday and today (I think its the testopro) I have been more motivated throughout the evening and this morning. Feeling more positive.
About to head into the gym for a light 30-40 min cardio session on the stairmaster and will report kCals when I'm back! Today is a rest-cardio day So lets get it done!! I'm already dosed up on all my supplements for now , and comming back around 1 I'll have my Glycobol to start munching on some good food!! !
My goals are realistic , I am just trying to max my lifts by at least 5lbs , and well, gain some 4-6lbs of lean body mass if possible! ! Lets get this done! and thanks again AI Sports nutrition for Giving me this chance!!!