Kurjak asked me to do an AI inspired stack...

[glasswars]

Hey everyone. I'm new here! Looking forward to getting to know you guys and learn. I am here to run a log on my Anabolic Innovations centered stack.

A little background on me, my name is Anthony, I'm 23, from NJ. My first day ever in a gym was June 23rd, 2010 and I've never looked back since. I never took my lifting seriously until about November of 2010. I started around 155 pounds and pretty much no muscle. I am now 165 pounds, 5'10", with 9% body fat. I am an assistant store manager at Starbucks and am finishing up school for business management. I have my own photography company and my biggest hobbies are cars, music, and hiking.

So I have been off all supplements for several months now (aside from multi, fish, bcaa's, whey) and was looking into starting a new heavy (natural) cycle again. When thinking about what products to run, I know I have had much success with a USPLabs stack, iSatori stack, and an Anabolic Innovations stack which gave me the best gains. I had tried to keep an accurate log as possible when I did so, but eventually lost track of keeping day-to-day statistics.

So my friend Matt (Kurjak on here) an AI representative, asked me to do another Anabolic Innovations centered stack. I happily agreed to do so.

A little background on my last stack, I ran Anabolic Innnovations SWOLE Stack, Perform, HGHPro, Motivate along side of Sci-Fit Nitrox II and Jack3d/K-Otic for preworkouts. I ran two months of this in April and May, on a maintenance diet for weight. I started around ~165 pounds and roughly stayed that weight when I finished, however lost a bit of body fat, and gained great vascularity and definition from the stack. I didn't keep too much of a track of every exercise, like I had wanted to but all of my compounds dramatically increased; from:
Bench: 190 ---> 225 1RM
Deadlift: 250 ---> 315 1RM
Squat: 235 ---> 300 1RM (at the end of May, after squat continued to a peak of 350 1RM)

I gained considerable size around my chest and back, and some small gains in measurable size on my arms and legs.

This is where I decided to really up intensity on the stack and be much more disciplined in keeping track of my workouts, diets, and measurements. Also, being a professional photographer, I will be able to provide you guys with very high quality photographs each week of my body's changes.


So what are we running this time?

SUPPLEMENTS.
Maintenance / Everyday:
Optimum Nutrition Opti-Men
Optimum Nutrition Fish Oil
Optimum Nutrition Flaxseed Oil
Optimum Nutrition 100% Whey
Optimum Nutrition 100% Caesin
Optimum Nutrition Glutamine Powder
Optimum Nutrition Fiber Powder
Anabolic Innovations RecoverPro (4:1:1 BCAA's)
Sci-Fit Gluta-lyn 1500

Pre-Workout:
Muscle Pharm Assault
Anabolic Innovations Motivate
Sci-Fit Nitrox II

Test-boost / Growth Enhancement:
Anabolic Innovations SWOLE Stack

• TestoPro

• STOKED!

• Glycobol

Anabolic Innovations DAA
Anabolic Innovations Perform
Sci-Fit Kre-Alkalyn 1500
Driven Sports Triazole (To help STOKED! in estrogen reduction.)

Sleep:
Anabolic Innovations 3Z
Anabolic Innovations HGHPro

Weight Gainer:
Vitol Russian Bear 5000

ROUTINE.
For my routine, I will be doing a 4 / 5 day split, relatively simple but it's what works for me. I have changed up my exercise's as far as specific exercise's, weight, and rep count goes to keep my body guessing.

Day 1: Back / Bi
Day 2: Shoulders / Traps / Abs
Day 3: Legs / Abs
Day 4: Chest / Triceps
Day 5: Cardio Only

Days for each will change each week depending on my schedule. Lifting will be heavy, with a rep range of 15-11 reps for warm ups, down to 9-5, even 3 reps for heavy, and compound exercise's. Cardio changes depending on my mood, biking, stairmaster, treadmill etc. Also counting sex with the girlfriend as cardio, sorry if TMI, but 4+ times a week, 20+ minutes each time definitely is worth factoring in.

DIET.
Now, I don't have a diet set in stone, as my needs change each week depending on my schedule, but my food groups I plan on keeping the same regardless. Some of the things include:
- 4,000 calories minimum on workout days. (including Russian Bear 5,000) 3,000 minimum off days.
- Red meat once a week or less.
- Chicken and fish seven days a week.
- Carbs, carbs, carbs!
- A lot of granola, yogurt, oats, nuts.
- Fruits and vegetables of course.
- Soy milk only.

Definitely going have to watch what I'm eating when I go out with the girlfriend. Fortunately, with her being 100% Chinese, her mom makes delicious authentic Chinese food, which is delicious and healthy.

GOAL?
Goals are out there, but I like setting high goals just so I work that much harder. Current weight is 165, I want to be 170 minimum in 5 weeks. I bought enough Russian Bear to last me the whole time, so I should be set as far as gaining goes. I don't mind if I throw some fat on to get the weight I want, I can turn that into muscle later. My compounds have gone down considerably since I've been off all supplements for a while, but I want to hit my old 1RM's and blast through them thereafter.
Bench: Was 225, now 205, want 250.
Dead: Was 315, now 280, want 350.
Romanian Dead: Now 225, want 300.
Squat: Was 350, now 320, want 405.
Powercleans: Now 135, want 175.

Of course these are all subject to change depending on how the cycle goes.

# My biggest enemy against the gym is sleep. My sleeping patterns are extremely inconsistent. And typically I usually work one or two morning shifts at work, and I have to be up at 4:30 AM for those. Overall I am terrible at falling asleep and staying asleep easily, especially if I am sleeping alone and not with my girlfriend (sounds lame, I know.) Will have to do my best to overcome this.

That should be it for now, I'm going to reserve some posts below for my baseline numbers, measurements and photos.

Thanks for reading guys, stick around for some good all natural fun.

- Anthony

 

[glasswars]

WEEK ONE - BASELINE WEEK - WORKOUTS

#Didn't do any ab work this week, schedule was very rough as and Hurricane Irene was being a troll to my existence.

August 22nd: BACK / BICEPS - Modified workout of Terry Crew's "Cobra Back" workout.
Pre-Workout: 1 Scoop K-Otic, 2 Nitrox II, 2 Motivate

5 Minute warm up on the bike. Medium intensity.

Romanian Deadlifts
95 x 19
135 x 13
165 x 11
195 x 9
225 x 7
255 x 5
275 x 1

Yates Row
95 x 15
135 x 9
155 x 7

Pull Ups Superset | Repeat Twice
Wide Grip --> Right Arm --> Left Arm --> Inward Close Grip
9 ----------> 5 ----------> 5 ---------> 9

Lat Pull Down (Machine)
150 x 15
180 x 11
210 x 7
240 x 3

One Arm Dumbbell Row (Really making sure I squeeze at the top.)
50 x 11
60 x 9
70 x7

Star Trac Mid Row (Machine)
120 x 13
150 x 9

Hammer Strength High Row (Free Weighted - Both arms at same time.)
180 x 11
210 x 9
230 x 7

Hammer Strength Iso-Lateral Low Row (Free Weighted - Each arm separately.)
90 x 11
105 x 9
120 x 7

Forearm Curls (Ez-Curl bar on cable.)
100 x 13
120 x 9
140 x 7
160 x 5

Bicep Curl / Hammer Curl Mini Superset
15 x 11 --> 15 x 11
20 x 9 ---> 20 x 5
25 x 7 ---> 25 x 5

Preacher Curl
50 x 11
60 x 9
70 x 6 (Failed to do 7.)



August 25nd: Shoulders / Traps
Pre-Workout: 1 Scoop K-Otic. No motivate or Nitrox II.

Barbell Shrugs
135 x 20
150 x 13
175 x 9
225 x 7
275 x 1

Power Cleans
95 x 9
115 x 5
75 x 11

Dumbbell Shoulder Press (Need a spotter to help go above 60 pounds..)
30 x 15
45 x 11
50 x 9
55 x 7
60 x 4

Shrug High Row (With Ez Preacher Bars.)
40 x 15
50 x 11
60 x 8
70 x 5

Lateral Row
10 x 13
15 x 9
20 x 6
10 x 10

Deltoid Raise
20 x 11
25 x 9
30 x 7
35 x 4

Overhead Press
90 x 13
140 x 9
160 x 7
180 x 4

Rear Deltoid Fly (Right Arm, Left Arm, Both Arms)
75 x 11 --> 75 x 11 --> 75 x 11
100 x 9 --> 100 x 9 --> 100 x 9
125 x 7 --> 125 x 7 --> 125 x 7



August 29th: Chest / Triceps
Pre-Workout: 3/4 Scoop Assault, 2 Nitrox II, 2 Motivate.

5 Minute warm up on the bike.

Dips
13 --> 11 --> 9

Incline Dumbbell Press --> Dumbbell Fly
40 x 11 --> 20 x 11
55 x 9 --> 25 x 9
65 x 5 --> 25 x 9
75 x 1 (Failed for two, miserably.) --> 25 x 9

Decline Dumbbell Press / Decline Dumbbell Fly
Dropset:
55 x 11 }
40 x 8 }
15 x 11 }

60 x 9 --> 15 x 11
70 x 5 --> 15 x 8

Smith Flat Bench Press (Only to help document 1 RM's.)
190 x 3
205 x 1

Cable Pectoral Fly (From top.)
50 x 13
70 x 11
90 x 7

Cable Pectoral Fly (From bottom.)
30 x 11
40 x 9
50 x 7

Single Arm Handle Pushdown (Bent over 90 degrees, grab handle from one side, push down across chest.)
50 x 11
70 x 9
90 x 7

SUPERSET!:
Tricep Pushdown --> Overhead Tricep --> Dumbbell Kickback --> Pushups
70 x 11 ----------> 70 x 11 ----------> 15 x 11 ------------> 11
90 x 9 -----------> 90 x 9 -----------> 15 x 9 -------------> 9
100 x 7 ----------> 100 x 6 ----------> 15 x 7 -------------> 7

Overhead Dumbbell Extensions
50 x 11 --> 25 x 5
60 x 7
70 x 5

Overhead Dumbbell Extensions (Laying with neck/back on bench, legs supporting lower body. No idea what this is called but it gives me a really good burn in the middle of my chest.)
40 x 11
50 x 9
60 x 5

Wanted to do Hammer Strength Dips but there was a group of 5 high school kids crowding the machine. -____-



August 30th: Legs / Abs
Pre-Workout: 3/4 Scoop Assault, 2 Nitrox II, 2 Motivate.

5 Minute warm up on the bike. Medium intensity.

Mini superset!:
Squats --> Jump Squats --> Dumbbell Squat
135 x 11 --> 135 x 11 --> 50 x 13
185 x 10 --> 185 x 5 --> 50 x 11
225 x 7 --> xxxxxxx --> 50 x 11
275 x 5 --> xxxxxxx --> 50 x 11
300 x 3
320 x 1

Calf Extension Leg Press --> Angled Leg Press
180 x 20 ----------------> 180 x 13
270 x 15 ----------------> 270 x 11
360 x 11 ----------------> 360 x 9
410 x 7 -----------------> 410 x 7
450 x 7 -----------------> 450 x 5
500 x 5 -----------------> 500 x 3

Leg Extensions --> Wall Sit
150 x 13 --------> :30 seconds
180 x 11 --------> :30 seconds
210 x 9 ---------> :40 seconds
240 x 7 ---------> :32 seconds

Standing Calf (1 Second hold at each extension.)
105 x 21
135 x 16
165 x 13
195 x 6 (10 second hold at the end.)

Sitting Calf Extension
45 x 50
90 x 20
115 x 11
45 x 50
45 x 70

Kneeling Leg Curl
45 x 11
60 x 9
75 x 7

Had planned on doing more for legs, but I really went so heavy in the beginning I felt really faint after using the bathroom, tried to wait it out, but I was spent.

So there you have it, the baseline week. Like I said, no ab work this week. Crazy ass schedule, little sleep, and Hurricane Irene keeping me out of my game. But no more excuses. DO WORK!

 

[mattrag]

Subbed buddy~
man 5000 calories.. I wanna eat 5000 calories... haha
I'd drop the soy milk if I were you. If you don't like cow's milk I'd go with unsweetened almond milk.

i'm thinking of running Stoked, HGHpro, TestoPro starting next week.

 

[EasyEJL]

how much of the russian bear do you use?

 

[John Smeton]

In. Nice job thus far

 

[StangBanger]

IN... AI products will treat you right... I know first hand!

I'd drop the soy too.. its not good for your T levels...

 

[stxnas]

Talk about a stack!

 

[glasswars]

Thanks for the feedback guys.

As far as Russian Bear goes, I picked up 3 tubs. Each tub is 3 servings at 5 scoops per serving = 2,600 calories. The way I am going to break it up is 5 servings, at 3 scoops per serving, to equal 1,560 calories. This way I can get enough servings for the week. I will probably end up buying more as it is delicious...

And the soy milk, I still don't believe it effecting your T levels, at least not in my dosage. And I've seen many articles on minimal effects to estrogen / testosterone. Regular milk I can't drink without gagging.

 

[glasswars]

Just threw up all of the numbers for my first week, the baseline week guys. Check it out and throw in feedback for exercises, reps, sets, etc.

 

[DreamWeaver]

Wow looks like one of my stacks... every base covered ... except Testopro and Perform together... I would have 24 hour wood...makes it hard to train lol

 

[Kurjak]

Thanks for the feedback guys.

As far as Russian Bear goes, I picked up 3 tubs. Each tub is 3 servings at 5 scoops per serving = 2,600 calories. The way I am going to break it up is 5 servings, at 3 scoops per serving, to equal 1,560 calories. This way I can get enough servings for the week. I will probably end up buying more as it is delicious...

And the soy milk, I still don't believe it effecting your T levels, at least not in my dosage. And I've seen many articles on minimal effects to estrogen / testosterone. Regular milk I can't drink without gagging.

I agree with the soy milk statement here.

muscleandbodymag .com /article.php?ArticleID=5656 <---remove the spaces I added to post the link

 

[EasyEJL]

Have you tried Hood Calorie Countdown milk? They remove the lactose so its also a low carb milk.

 

[GoHardOrGoHme]

Subbed!

How is that diet looking? I don't think you went much into it yet?

 

[Bulkypinoy61]

In on this log!!!!

 

[glasswars]

Thanks again. Easyejl, I'll look into it.

Diet hasn't started really yet, but I am keeping track of my intake starting today. I also did start dosing all of my supplements today so i hope it'll get into my system before back/ bi tomorrow. Not going hardcore with the bulking this week because my Russian Bear is currently at my house which is flooded from getting to. -_-

 

[UNCnate]

Have you tried Hood Calorie Countdown milk? They remove the lactose so its also a low carb milk.

Almond milk! 50 cals per 8 ounces, lower fat/carbs/protein than dairy.

 

[stxnas]

How's the almond milk taste?

 

[John Smeton]

how old are you?

I would not recommend doing 1 rtep maxes and such all the time. They can be useful for increasing stregth. They can also cause injuries, esp as you get older and worried about how much you can lift than contracting your muscle. I look at weights as a tool to build my muscles , I used to be into being the strongest, now I am into being the most injury free and best bodybuilder I can be.

 

[glasswars]

I'm 23! What do you think? Luckily I've never had joint issues, broken bones, or muscle tears.

 

[John Smeton]

I'm 23! What do you think? Luckily I've never had joint issues, broken bones, or muscle tears.

what do I think about what?