Swanky's workouts getting BIGGER, LONGER, and UNCUT mini-log!

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    Quote Originally Posted by Obey46 View Post

    I get the same tendonitis pains on my forearm doing BB curls. Only thing best to do is lay off that exercise for awhile.
    Yeah. I should have learned my lesson last time
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    Quote Originally Posted by cswalczakny View Post

    Yeah. I should have learned my lesson last time
    Lessons are for ladies.
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    Had one of the worst nights of sleep in a very long time. For some unknown reason I broke out in hives all over my arms and legs last night and I couldn't sleep because it itched sooooo damn bad. I ended up chugging 1/2 a bottle of my toddler's allergy medication around 12am and finall fell asleep around 1. So only got abut 3 hours of sleep, still killed it today though. Legs are jelly.

    Legs today!

    squats BWx10, 125x10, 175x8, 325x3-320x4-315-4, 275x7(+1)-6-6(+2), 265x6, 230(+5)x12-10
    lying leg curls: 25x10-10, 50x10, 97.5(+2.5)x10-10-8(3 sec eccentrics)
    leg extension: 97.5x22-22-24(+2) (3 sec eccentric)
    standing BB calf raises: BWx15, 220(+5)x17-17-16, 45x40

    The Uncut really helped me get through it today I think. Also had 1/2 scoop Jack3d for some DMAA.
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    So 2 Uncut and 1/2 scoop of Jacked3D?? Oh and nice leg sesh bubba!
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    Quote Originally Posted by AZMIDLYF View Post
    So 2 Uncut and 1/2 scoop of Jacked3D?? Oh and nice leg sesh bubba!
    yep, 2 caps uncut plus 1/2 scoop jack3d, only thing that got me under the bar this morning!!

    Thanks AZ!
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    Quote Originally Posted by cswalczakny View Post
    Had one of the worst nights of sleep in a very long time. For some unknown reason I broke out in hives all over my arms and legs last night and I couldn't sleep because it itched sooooo damn bad. I ended up chugging 1/2 a bottle of my toddler's allergy medication around 12am and finall fell asleep around 1. So only got abut 3 hours of sleep, still killed it today though. Legs are jelly.

    Legs today!

    squats BWx10, 125x10, 175x8, 325x3-320x4-315-4, 275x7(+1)-6-6(+2), 265x6, 230(+5)x12-10
    lying leg curls: 25x10-10, 50x10, 97.5(+2.5)x10-10-8(3 sec eccentrics)
    leg extension: 97.5x22-22-24(+2) (3 sec eccentric)
    standing BB calf raises: BWx15, 220(+5)x17-17-16, 45x40

    The Uncut really helped me get through it today I think. Also had 1/2 scoop Jack3d for some DMAA.
    Jack3d even? Wow haha. I had 2 caps plus a few sips of some caffeinated BCAA's. Felt stimmed the heck out so I switched my intra to Compete. Awesome leg day considering you had little sleep.
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    First time ever doing some crossfit style barbell complexes. Totally kicked my ass! By the time I was done with the 4th set, I legit thought I was going to puke. Awesome!

    85lbs - power clean, front squat, push press, back squat, behind the head push press, down to the floor 8 cycles x 4 sets, 60 sec rest for first two sets, 90 sec for the last two.

    Did 60 mins of LISS afterwards. My quats and glutes are sore as hell right now from leg day yesterday combined with todays training. lol.
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    Nice workouts. What is this notation you are using: 190x9(+1)-7-6 for bench press?

    190 lbs 9 reps and ?
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    Quote Originally Posted by kenpoengineer View Post
    Nice workouts. What is this notation you are using: 190x9(+1)-7-6 for bench press?

    190 lbs 9 reps and ?
    (+1) means one more rep than last week. If its in front of the weight then its weight increase from last week
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    Quote Originally Posted by cswalczakny View Post
    First time ever doing some crossfit style barbell complexes. Totally kicked my ass! By the time I was done with the 4th set, I legit thought I was going to puke. Awesome!

    85lbs - power clean, front squat, push press, back squat, behind the head push press, down to the floor 8 cycles x 4 sets, 60 sec rest for first two sets, 90 sec for the last two.

    Did 60 mins of LISS afterwards. My quats and glutes are sore as hell right now from leg day yesterday combined with todays training. lol.
    Forgot to mention how many cycles per set!
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    Quote Originally Posted by cswalczakny View Post
    First time ever doing some crossfit style barbell complexes. Totally kicked my ass! By the time I was done with the 4th set, I legit thought I was going to puke. Awesome!

    85lbs - power clean, front squat, push press, back squat, behind the head push press, down to the floor 8 cycles x 4 sets, 60 sec rest for first two sets, 90 sec for the last two.

    Did 60 mins of LISS afterwards. My quats and glutes are sore as hell right now from leg day yesterday combined with todays training. lol.
    Was this done at a crossfit gym or a regular gym?
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    Quote Originally Posted by Obey46 View Post
    Was this done at a crossfit gym or a regular gym?
    lol, home gym brother!
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    Quote Originally Posted by cswalczakny View Post
    First time ever doing some crossfit style barbell complexes. Totally kicked my ass! By the time I was done with the 4th set, I legit thought I was going to puke. Awesome!

    85lbs - power clean, front squat, push press, back squat, behind the head push press, down to the floor 8 cycles x 4 sets, 60 sec rest for first two sets, 90 sec for the last two.

    Did 60 mins of LISS afterwards. My quats and glutes are sore as hell right now from leg day yesterday combined with todays training. lol.
    Damn, that just sounds hard. Good looking workout.
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    Quote Originally Posted by iparatroop View Post
    Damn, that just sounds hard. Good looking workout.
    dude. it was ROUGH! lol
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    That sounds like an interesting way to change things up. Gonna give that a shot.
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    Quote Originally Posted by cswalczakny View Post

    dude. it was ROUGH! lol
    I'll just keep imagining for now. Living vicariously through you.
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    I get busy and you just keep on going. So inconsiderate! I am pretty sure I hit pause on my remote before I stepped away....

    Good stuff Swanky. Good to see you are back in the swing of things.
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    Back/Abs

    Bent BB rows (pronated grip): bar x 10, 55x15, 85x10, 100x10, 180x11(+1)-11, 155x20(+2), 130(+5)x25
    Rev flys: 5x12, 10x12, 22.5x14-14-13
    Decline situps (plate on chest): BWx12-12, 10x12, 50x23(+1)-20, 35x21
    Bent BB rows (supinated grip): 150x18-18(+1)-14, 125x22
    incline DB curls: 40x9-8, 25x22
    standing DB curls 30x24, 40x9, 30x14


    Feeling like absolute garbage today. IDK what my deal is. ugh
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    Quote Originally Posted by cswalczakny View Post
    Back/Abs

    Bent BB rows (pronated grip): bar x 10, 55x15, 85x10, 100x10, 180x11(+1)-11, 155x20(+2), 130(+5)x25
    Rev flys: 5x12, 10x12, 22.5x14-14-13
    Decline situps (plate on chest): BWx12-12, 10x12, 50x23(+1)-20, 35x21
    Bent BB rows (supinated grip): 150x18-18(+1)-14, 125x22
    incline DB curls: 40x9-8, 25x22
    standing DB curls 30x24, 40x9, 30x14

    Feeling like absolute garbage today. IDK what my deal is. ugh
    Call that nanny, take your wife out, get your head back in it!
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    Quote Originally Posted by R3ACTION View Post

    Call that nanny, take your wife out, get your head back in it!
    I've got a low grade fever.

    I'm just going to stay home and sleep
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    Quote Originally Posted by cswalczakny View Post

    I've got a low grade fever.

    I'm just going to stay home and sleep
    Rest it up Swanky, hope all is well.
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    Quote Originally Posted by R3ACTION View Post

    Rest it up Swanky, hope all is well.
    I'll be alright thanks dude!
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    Quote Originally Posted by cswalczakny View Post

    I've got a low grade fever.

    I'm just going to stay home and sleep
    That sucks. Seems like a lot of people are getting sick right now. Must be the last round before it warms up.

    Hope you feel better man.
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    Quote Originally Posted by Dewey99 View Post

    That sucks. Seems like a lot of people are getting sick right now. Must be the last round before it warms up.

    Hope you feel better man.
    Thanks Dewey. Hope to be a lil better tomorrow.
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    Sleep and eat...does a body good. Feel better Swanky.
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    Quote Originally Posted by AZMIDLYF View Post
    Sleep and eat...does a body good. Feel better Swanky.
    ^^^this.
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    Feel better dude and rest up! Way to be dedicated and get in a workout though.
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    Quote Originally Posted by AZMIDLYF View Post
    Sleep and eat...does a body good. Feel better Swanky.
    Quote Originally Posted by iparatroop View Post

    ^^^this.
    Quote Originally Posted by Obey46 View Post
    Feel better dude and rest up! Way to be dedicated and get in a workout though.
    Thanks guys. Been eating good today even though I have no appetite and I just had a glorious 3 hour nap. I'm already feeling a bit better. Hoping this was just a 24 hour thing and I'll be back to normal to hit shoulders in the morning
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    Good to hear man!!
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    I took a nap.....missed a meal....Now I'm scrambling at 9pm to make it up. Meat head problems.
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    Quote Originally Posted by cswalczakny View Post

    Thanks guys. Been eating good today even though I have no appetite and I just had a glorious 3 hour nap. I'm already feeling a bit better. Hoping this was just a 24 hour thing and I'll be back to normal to hit shoulders in the morning
    3 hour nap sounds good, but anything that long usually means you are sick. I crash like that when I am coming down with something.

    Hopefully then rest did you some good and you get to feeling better.
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    I'm back! Killing shoulders right now fawk yeah
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    Quote Originally Posted by cswalczakny View Post
    I'm back! Killing shoulders right now fawk yeah
    Glad to see you back in action. Kill those shoulders!
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    I'm back 100% today! Guess yesterday was just a fluke. A really bad fluke, but a fluke nonetheless!

    Shoulder day:

    Wide grip shoulder press: Bar x10, 65x10, 90x10, 110(+10)x10-10-10
    upright row with (shrug)s: 85x8, 130x8(15 shrugs)-8(15 shrugs)-8(+1)(12 shrugs)
    standing DB curls: 40x10-10-10 20x20-20-20
    front/side raises: 25(+5)x14-12-12
    seated Arnold Press: 55(+2.5)x11-11-7-7
    Close grip bench: bar x10, 55x10, 85x10, 135x10-10-10(+2)
    Skull crushers: 45x20, 50x20

    I added in some DB curls because I bitched out on my workout so bad yesterday. Subbed in skullcrushers instead of overhead tri-bar extensions because of a tendonitis flare up in my right arm I have to do everything with a pronated grip basically unless its with dumbells if I'm upright. Low numbers on the skullies because it was the last thing I did and my arms were totally fawkin fried!

    Feeling GREAT today.

    This was my last day with Uncut. I'll post up a final review of it shortly!
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    Final review of Uncut:

    Total 7/10

    Taste: n/a since it's capped

    Energy: 12/10 holy crap the energy on this stuff is through the mofo'n roof!

    Focus: 8/10 really intense focus, mind not wandering between sets, good mind/muscle connection

    Endurance: 7/10 nothing remarkable here, but solid results with higher rep sets

    Strength: 7/10 again, solid performance, but no crazy gains

    Pump: 4/10 this is def more of a stim/focus style pwo and the pump wasn't great. I found I had to add at least 1g agmatine to feel a decent pump.


    Overall I'd say this is a really solid product. I'd probably like it a lot when I travel for work since it's capped and will travel easily and I usually don't get much sleep on the road so the extra stim would help a lot. I'm not much of a stim junkie, but if you are, this stuff delivers.


    Thanks again to Dewey for the opportunity to log this product! And also to Obey for following along! AppNut will always have a place in my supp stash!

    I will post this up in the supp reviews section and on NP right now.
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    Final review of Uncut:

    Total 7/10

    Taste: n/a since it's capped

    Energy: 12/10 holy crap the energy on this stuff is through the mofo'n roof!

    Focus: 8/10 really intense focus, mind not wandering between sets, good mind/muscle connection

    Endurance: 7/10 nothing remarkable here, but solid results with higher rep sets

    Strength: 7/10 again, solid performance, but no crazy gains

    Pump: 4/10 this is def more of a stim/focus style pwo and the pump wasn't great. I found I had to add at least 1g agmatine to feel a decent pump.


    Overall I'd say this is a really solid product. I'd probably like it a lot when I travel for work since it's capped and will travel easily and I usually don't get much sleep on the road so the extra stim would help a lot. I'm not much of a stim junkie, but if you are, this stuff delivers.


    Thanks again to Dewey for the opportunity to log this product! And also to Obey for following along! AppNut will always have a place in my supp stash!

    I will post this up in the supp reviews section and on NP right now.
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    Lol, liked it so much you had to double post the review!! Nice log Bronan!
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    Quote Originally Posted by AZMIDLYF View Post
    Lol, liked it so much you had to double post the review!! Nice log Bronan!
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    AZMIDLYF's Avatar
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    Quote Originally Posted by jimbuick View Post
    Bronan the destroyer?
    That's affirmatitty^^^
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    TheSwanks's Avatar
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    Quote Originally Posted by jimbuick View Post
    Bronan the destroyer?
    Quote Originally Posted by AZMIDLYF View Post
    That's affirmatitty^^^
    That would explain why I have so much rage when I see James Earl Jones. He killed my family.... bastard
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