Keepin' it Gangsta w/ Glycobol, Testopro, Recoverpro

Young Gotti said:
Day 12 Shoulders

Shoulder press (smith machine): 95 x 12, 115 x 10, 135 x 10, 150 x 7

Upright Row: 95 x 12, 115 x 10, 135 x 8, 140 x 6 dropset 95 x 8 closer grip

DB Lateral Raise: 15 x 12, 20 x 10, 25 x 5, went into half movements for 5 and drop set 10 x 8

Real Delt Machine (plate loaded): 20 x 10, 25 x 10, 30 x 8 (hold for 5 seconds at 8 and lower slowly)

Cable front raise: 40 x 12, 55 x 10, 70 x 8

Barbell shrugs: 135 x 15, 165 x 15, 185 x 12
Real Barbell Shrugs: 135 x 15, 135 x 15

Cardio: Eliptical for 10 minutes going all out for the last 20 seconds of each minute...groin or pulled muscle in leg didn't like that so i stopped at 10 minutes and stretched really good

Decline Sit ups: 3 sets of 30

I forgot my little black book today so all weights should be fairly on point but it could be off a little...muscle hurt alittle as well but gotta man up and keep pushing
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Just listen to your body if you push to hard it will cause a injury. Nice workout.:)
 
Day 13: Cardio

Eliptical...
start of stretching, then start going at normal speed
at 4minutes 40 seconds you go balls to the wall...my goal was to get over 200 rotations, theirs usually a tracker on the machine...until 5 minutes
at 5 minutes u go regular again until 9 minutes 40 seconds and do the same thing again until 10 minutes
11 minutes i would reverse the rotation ur feet are going in....12minutes 40 seconds same thing just ur feet are moving opposite way
13 minutes i'd go regular again
at 14 minutes 40 seconds balls to the wall
15 minutes 40 seconds, 16 minutes 40 seconds
17 minutes 40 seconds
18 minutes 40 seconds
19 minutes 40 seconds

i then go normal speed until 24 minutes 40 seconds

Stationary bike for 5 minute cooldown

Abs: 3 sets of 20 reps on Ab machine superset with 3 sets of weighted leg raise machine
after that i did 100 broomstick twists and then took the weighted bar in front of me and did 40 twists

Leg muscle that i thought i pulled felt good today, no pain during workout or stretching...walking out of the gym it tightened up alittle bit but now it doesn't hurt in any way which i'm pumped about.....2 week review coming later if i get a chance....i will review based from week 1 to week 2 rather than a cumulative review...i'll save that until the end to give ppl an opportunity to see when certain effects start to take place
 
Young Gotti said:
Day 13: Cardio

Eliptical...
start of stretching, then start going at normal speed
at 4minutes 40 seconds you go balls to the wall...my goal was to get over 200 rotations, theirs usually a tracker on the machine...until 5 minutes
at 5 minutes u go regular again until 9 minutes 40 seconds and do the same thing again until 10 minutes
11 minutes i would reverse the rotation ur feet are going in....12minutes 40 seconds same thing just ur feet are moving opposite way
13 minutes i'd go regular again
at 14 minutes 40 seconds balls to the wall
15 minutes 40 seconds, 16 minutes 40 seconds
17 minutes 40 seconds
18 minutes 40 seconds
19 minutes 40 seconds

i then go normal speed until 24 minutes 40 seconds

Stationary bike for 5 minute cooldown

Abs: 3 sets of 20 reps on Ab machine superset with 3 sets of weighted leg raise machine
after that i did 100 broomstick twists and then took the weighted bar in front of me and did 40 twists

Leg muscle that i thought i pulled felt good today, no pain during workout or stretching...walking out of the gym it tightened up alittle bit but now it doesn't hurt in any way which i'm pumped about.....2 week review coming later if i get a chance....i will review based from week 1 to week 2 rather than a cumulative review...i'll save that until the end to give ppl an opportunity to see when certain effects start to take place
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Looking foward to the 2nd week review.
 
Week 2 review

Weight: 145 1/2 (.5) from week 1

Strength: From week 1 to week 2 this might have been the biggest difference i've seen. many of my lifts either increased in weight some in reps. most noticable increases were in db flat press, close grip cable pulls, dips, calf raises, and lat pull down. down right impressed with strength increases

Endurance: This might have something to do with strength inreases. Sometimes i get through half a workout and i feel my strength start slipping on some lifts but not this week, i felt strong and ready to go through the whole training session. i could have stayed at the gym alittle longer a couple of the days it felt like but if i got my planned workout done, might as well get out and rebuild

Recovery: Very impressed with this aspect..i used recoverpro prior to starting swole stack and it helped with recovery but with the swole stack added in i really feel fine the next day....this week i had an extended chest excercise and that felt alittle sore and of course legs were sore but nothing like they were or have been...even a pulled muscle in my leg seems to be feeling better 3 days after it was injuried

Libido: possibly the biggest drop in any category i have listed...not that my libido went down in any way but i didn't get the strong urges to get it in the way i did the first week...i'm always ready to go and that hasn't changed but the first week something would click and i'd be like i need something right about now

Muscle Hardness/Vascularity: i mentioned it week 1 but i never really took anything that made me feel like i was "harder" throughout the day and this is no different yet...however i do feel like i feel thicker and more solid...looking in the mirror my arms look as if they are bigger and built better than before, facing the mirror and it's almost as if you can tell my back is wider and thicker than it was, my shoulders feel more broad and rounded than they did a week ago....really good feeling, really helps with the alpha male feeling when you feel like more of a beast when ur back and shoulders feel more built and solid

Notes: Throughout the week i did feel more solid, a few times i'd look in the mirror an think i was leaning out on some fat and other times i looked in the mirror and told myself, i need to cut real soon...i guess it depended on time of day and what i had in my stomach at that time...overall i dropped about a half a pound...weights on a lot of lifts went up so i can keep trying to mess with my diet a little and continue on the cardio and hopefully some fat will melt off...i feel i have to mention this...at the start i said i was going from 2900 calories a day to 2700 calories but around wednesday i decided to drop the calories to about 2500 calories a day...it's enough calories to add or atleast keep muscle where it's add but less calories to help drop fat as well....i've also made a more aware effort to cut out carbs earlier in the night...i go to sleep around 11:30 and carbs are cut off between 7:30-8:00..i think i do this normally but i've really made a more concerned effort in making sure of it now
 
Subbed. Im assuming your from the north (younggotti)... if not im sorry, but ill still follow along. nice log so far, im very interested in glycobol.
 
Excellent and very thorough review thus far. Great amount of detail. This is an amazing log thus far keep up the great work bro
 
Steady as she goes... stack remains consistant from here on out, you should be able to continue to make gains in the gym. This will add up to gains, or since you've been dropping calories .. recomp.
 
crowpass said:
Subbed. Im assuming your from the north (younggotti)... if not im sorry, but ill still follow along. nice log so far, im very interested in glycobol.
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yeah i'm from the North...hopefully you didn't take that from my name, i took it from a nickname of a westcoast rapper...imo the most underrated rapper out there...but yes i rep PA all day buddy
 
Young Gotti said:
yeah i'm from the North...hopefully you didn't take that from my name, i took it from a nickname of a westcoast rapper...imo the most underrated rapper out there...but yes i rep PA all day buddy
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Did you know listening to rap lowers test levels LMAO!!!!!
 
Day 14: Chest/Tris

Flat DB press: 50 x 12, 60 x 10, 70 x 8, 75 x 4 drop set 45 x 6

Incline DB press: 45 x 12, 55 x 10, 65 x 7

Incline DB Fly: 3 x 12, 45 x 10, 50 x 9

Cable Cross over (set high): 40 x 12, 50 x 12, 70 x 9

Tris:
Dips: BW x 15, bw + 25 x 12, bw + 45 x 9 1/2

EZ Bar skull crushers superset EZ bar close grip press: 30 x 10 + 10, 40 x 10 + 10, 55 x 8 + 10

Upside down V bar pulldown: 40 x 15, 60 x 12, 80 x 10 superset DB kickback 20 x 10 (hold for 2 seconds at extension)

Again today i felt good in the gym, alittle froggy so i leaped and almost died...went for 75 lb db press and got 4 thank god for a spotter or i probably would have dropped the weight on my chest...it wasn't that i got stuck pushing the weight as the 4th rep felt easy, i guess my balance muscles gave out as i swayed back and fourth which through me off and thats why i did the drop set, either way never tried 75 lb on the DB before...Dips i finally got the balls to strap a 45lber around my waist...i put i 9 1/2 because on the 10th i feel like i cheated and didn't dip all the way down...the v bar pulldowns felt really easy..the weights i usually do and added about 2 reps per set and thats why i did the kickback set at the end....overall 2 excercises on weights i've never done before...pretty happy
 
Young Gotti said:
Day 14: Chest/Tris

Flat DB press: 50 x 12, 60 x 10, 70 x 8, 75 x 4 drop set 45 x 6

Incline DB press: 45 x 12, 55 x 10, 65 x 7

Incline DB Fly: 3 x 12, 45 x 10, 50 x 9

Cable Cross over (set high): 40 x 12, 50 x 12, 70 x 9

Tris:
Dips: BW x 15, bw + 25 x 12, bw + 45 x 9 1/2

EZ Bar skull crushers superset EZ bar close grip press: 30 x 10 + 10, 40 x 10 + 10, 55 x 8 + 10

Upside down V bar pulldown: 40 x 15, 60 x 12, 80 x 10 superset DB kickback 20 x 10 (hold for 2 seconds at extension)

Again today i felt good in the gym, alittle froggy so i leaped and almost died...went for 75 lb db press and got 4 thank god for a spotter or i probably would have dropped the weight on my chest...it wasn't that i got stuck pushing the weight as the 4th rep felt easy, i guess my balance muscles gave out as i swayed back and fourth which through me off and thats why i did the drop set, either way never tried 75 lb on the DB before...Dips i finally got the balls to strap a 45lber around my waist...i put i 9 1/2 because on the 10th i feel like i cheated and didn't dip all the way down...the v bar pulldowns felt really easy..the weights i usually do and added about 2 reps per set and thats why i did the kickback set at the end....overall 2 excercises on weights i've never done before...pretty happy
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Very nice bro. Damn you do not want no 75lb dumbells falling on your chest.
 
Keep it coming brother....very interested in this. Plan on using stack for a cut this time rather than a bulk.
 
Yah losing balance can make it seem like you've maxed out as you don't get your push. I have lost balance on things like push press and failed and still gotten another rep when I got my balance back.
 
DreamWeaver said:
Yah losing balance can make it seem like you've maxed out as you don't get your push. I have lost balance on things like push press and failed and still gotten another rep when I got my balance back.
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haha i know what ur saying, like an idiot who never failed using db presses...the one dumbell is about to crush my pec/ribs and the with the other arm, instead of dropping the db in the other arm continued to press...i can laugh because nothing happened but i really think i could have gotten 5 or 6 reps...oh well always next week
 
Young Gotti said:
haha i know what ur saying, like an idiot who never failed using db presses...the one dumbell is about to crush my pec/ribs and the with the other arm, instead of dropping the db in the other arm continued to press...i can laugh because nothing happened but i really think i could have gotten 5 or 6 reps...oh well always next week
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That is the spirit YG!!!
 
pembroke3355 said:
That is the spirit YG!!!
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Gotta better myself....on a side note: I ordered a book called Anabolic Primer...looked through it a little at Barnes and Noble and it looked like an interesting read....anyone else have any experience with this book or if anyone knows the author?
 
Young Gotti said:
Gotta better myself....on a side note: I ordered a book called Anabolic Primer...looked through it a little at Barnes and Noble and it looked like an interesting read....anyone else have any experience with this book or if anyone knows the author?
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If this is the same book there is someones name at the bottom but my peepers are not the same as they were 10 years ago so I cannot read the name.

[ame="http://www.amazon.com/Musclemag-Internationals-Anabolic-Primer-Bodybuilders/dp/1552100103"]Amazon.com: Musclemag International's Anabolic Primer: An Information Packed Reference Guide to Ergogenic Aids for Hardcore Bodybuilders (9781552100103): Gerard Thorne: Books[/ame]
 
pembroke3355 said:
If this is the same book there is someones name at the bottom but my peepers are not the same as they were 10 years ago so I cannot read the name.

Invalid Link Removed
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Yeah thats the book, I ordered it last night...free shipping is amazing! it was very interesting the other night...hopefully can learn some easy tips and tricks for the future
 
Day 15 Back/Bi's

Lat pull down: 110 x 12, 130 x 10, 150 x 9, 160 x 7

Close Grip Cable Row: 110 x 12, 130 x 10, 150 x 10, 180 x 8

Single Cable Lat Pulldown on knees: 40 x 12, 45 x 10, 50 x 8

T-Bar Row: 70 x 12, 95 x 10, 125 x 7

Dealift: 135 x 12, 185 x 10, 225 x 5, 225 x 6


Bi's
DB curl: 25 x 12, 35 x 8, 40 x 5, drop set 20 x 5

Hammer Curl: 25 x 12, 35 x 8, 40 x 7

HS Preacher Curl (plate loaded): 45 x 10, 55 x 10, 65 x 8

Cable Concentration curl: 30 x 10, 4 x 8

Kinda mad about my deadlifts, i dunno if it was hot and my hands were sweaty, the box had no chalk in it but my grip wasn't working for me today...maybe it's time to invest in straps...either way i can't make excuses it wasn't a good day for that, everything else felt pretty solid
 
Young Gotti said:
Day 15 Back/Bi's

Lat pull down: 110 x 12, 130 x 10, 150 x 9, 160 x 7

Close Grip Cable Row: 110 x 12, 130 x 10, 150 x 10, 180 x 8

Single Cable Lat Pulldown on knees: 40 x 12, 45 x 10, 50 x 8

T-Bar Row: 70 x 12, 95 x 10, 125 x 7

Dealift: 135 x 12, 185 x 10, 225 x 5, 225 x 6


Bi's
DB curl: 25 x 12, 35 x 8, 40 x 5, drop set 20 x 5

Hammer Curl: 25 x 12, 35 x 8, 40 x 7

HS Preacher Curl (plate loaded): 45 x 10, 55 x 10, 65 x 8

Cable Concentration curl: 30 x 10, 4 x 8

Kinda mad about my deadlifts, i dunno if it was hot and my hands were sweaty, the box had no chalk in it but my grip wasn't working for me today...maybe it's time to invest in straps...either way i can't make excuses it wasn't a good day for that, everything else felt pretty solid
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You still did a damn good job. The straps will help.
 
Young Gotti said:
Thank man, just trying to do what i gotta do...might do some extra abs today after cardio, so tomorrow i can get it, do legs and get out for the NFL draft...footballs a weakness of mine
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I love football!!!!!!
 
Day 16: Cardio/Abs

Eliptical...
start of stretching, then start going at normal speed
at 4minutes 40 seconds you go balls to the wall...my goal was to get over 200 rotations, theirs usually a tracker on the machine...until 5 minutes
at 5 minutes u go regular again until 9 minutes 40 seconds and do the same thing again until 10 minutes
11 minutes i would reverse the rotation ur feet are going in....12minutes 40 seconds same thing just ur feet are moving opposite way
13 minutes i'd go regular again
at 14 minutes 40 seconds balls to the wall
15 minutes 40 seconds, 16 minutes 40 seconds
17 minutes 40 seconds
18 minutes 40 seconds
19 minutes 40 seconds

i then go normal speed until 24 minutes 40 seconds and then go balls to the wall again and normal again until 29 minutes 40 seconds

Cooldown: 5 minutes on stationary bike

Abs: Superset 4 sets of 20 Situps on Ball, w/ 25lb side dips for 10
Superset 3 sets of 15 leg raises, w/ 40 broomstick twists
Suerset 2 sets of decline sit ups with 30 seconds of flutter kicks

Broke a sweat early and ended up drenched, it was a really nice feeling
 
Day 17: Legs

Leg press: 200 x 15, 250 x 12, 250 x 12, 250 x 12

Different type of Leg Press machine: 180 x 12, 180 x 12, 180 x 12

Hack Squat: 180 x 10, 225 x 6, 180 x 10,

Donkey Calf raise: 90 x 20, 115 x 20, 140 x 20, 165 x 13

Calf Raise machine: 180 x 15, 180 x 12, 180 x 15

As you can see this is not my normal leg routine...after stretching i was warming up with95lbs to squat and instantly the muscle i felt i pulled last week was in tons of pain...ended up doing 5 hoping that they pain would go away..didn't happen...somehow the leg presses didn't hurt but i kept them really light just in case...as you can see sorta the hack squats did bother it...managed to get some sorta workout in the get the muscle some sorta stimulation....very upset that it hurt again, the muscle hasn't hurt in like 3 days....sorry to let anyone following this down
 
Young Gotti said:
Day 17: Legs

Leg press: 200 x 15, 250 x 12, 250 x 12, 250 x 12

Different type of Leg Press machine: 180 x 12, 180 x 12, 180 x 12

Hack Squat: 180 x 10, 225 x 6, 180 x 10,

Donkey Calf raise: 90 x 20, 115 x 20, 140 x 20, 165 x 13

Calf Raise machine: 180 x 15, 180 x 12, 180 x 15

As you can see this is not my normal leg routine...after stretching i was warming up with95lbs to squat and instantly the muscle i felt i pulled last week was in tons of pain...ended up doing 5 hoping that they pain would go away..didn't happen...somehow the leg presses didn't hurt but i kept them really light just in case...as you can see sorta the hack squats did bother it...managed to get some sorta workout in the get the muscle some sorta stimulation....very upset that it hurt again, the muscle hasn't hurt in like 3 days....sorry to let anyone following this down
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Take it easy with the leg you do not want to push the issue to much.:)
 
pembroke3355 said:
Take it easy with the leg you do not want to push the issue to much.:)
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i know i've been trying to stretch it and massage it....the lady that taught me massage therapy is booked for like the next 2 1/2 weeks...hopefully she'll call me sooner though, she worked wonders on me when i hurt my neck
 
Young Gotti said:
i know i've been trying to stretch it and massage it....the lady that taught me massage therapy is booked for like the next 2 1/2 weeks...hopefully she'll call me sooner though, she worked wonders on me when i hurt my neck
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Yah you're young you should heal up pretty quick as long as you do the stretching...
 
i think i'm messed up on my day counter here....either way off day today

going home from work, turning on the NFL draft and watching the G-Men draft Sean Lee from Linebacker U...either way i'll be sipping on a nice Recoverpro ****tail...might stop by the girls house to get a few scoops of LG's BCAA+EAA so i don't have to use all my Recoverpro...she's gotta bake stuff for a bridal shower tomorrow so i should get a nice night of relaxation in front of the TV until she's done
 
Young Gotti said:
i think i'm messed up on my day counter here....either way off day today

going home from work, turning on the NFL draft and watching the G-Men draft Sean Lee from Linebacker U...either way i'll be sipping on a nice Recoverpro ****tail...might stop by the girls house to get a few scoops of LG's BCAA+EAA so i don't have to use all my Recoverpro...she's gotta bake stuff for a bridal shower tomorrow so i should get a nice night of relaxation in front of the TV until she's done
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Sean Lee, haven't heard of him is he a good one (Giants fan here)
 
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