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AI's Super Swole Stack...GoHard's Quest for Strength Absolute

GoHardOrGoHme said:
Working Sets
350x4.....yeah i tried this without chalk and it slipped out on the 5th rep
395x3
440x4x1 and held as long as I could. I hit another rep during the first one but since it slipped out right at lock out i didnt count it.


Donkey Calf raises:
90lbs: 10 pausing at top and bottom
180lbs: 15 pausing at top and bottom
180lbs: 15 pausing at top and bottom
180lbs: 10 pausing at top and bottom
Click to expand...

Nice strength on the deads Andre and thats the way to do calves squeeze the blood in there at the top of the movement, flexing, lowering under control slowly, and pasuing at the bottom position for a little while.

Thats how I do mine and mine are not my best body part, I have brought them up from a 15 to 17.5 was the biggest they gotten. I still have work to do on them. In fact I going to train them today all alone.
 
John Smeton said:
Nice strength on the deads Andre and thats the way to do calves squeeze the blood in there at the top of the movement, flexing, lowering under control slowly, and pasuing at the bottom position for a little while.

Thats how I do mine and mine are not my best body part, I have brought them up from a 15 to 17.5 was the biggest they gotten. I still have work to do on them. In fact I going to train them today all alone.
Click to expand...


Strength coming along great so far. And calves will get much better. This week I plan to work them again tomorrow with squats but with another exercise or 2 so I can hit them from different angles.
 
ThanksGiving Update!!!

First and foremost I want to wish everyone a happy thanksgiving...though it's a day late....I pray everyone had a great day filled with family, friend, and food!! The three F's of a good time. You can add in a fourth but lets keep this PG for now lol.

Yesterday was great from start to finish. It was truly one of those day that God said....hey I know its been rough...here is a blessed to to get you through.

The day started off with a bench workout.


Warmed up with a walk
Foam rolled b/c my back was very sore from the day before....but surprisingly, it's almost all recovered up today. Super human recovery.....yes sir lol.
Rotator cuff warm up


Warm up sets:
the bare alonex10
135x10
135x5
225x5
225x1


Working sets: goal is 5x3x1
275x5
315x3....no spot...no lift....i was happy im treating this weight more like a warm up then an actual working set
350x5....New PR

My dad had is hands on the 5th rep and said he had to apply a little pressure to make sure it kept moving. I asked how much....he said less then 5lbs of pressure since the minute he put his hands on the bar it kept going so I decided to count it b/c the rep came from me not from him. I was done with my working sets....but it was thanksgiving so i upped the weight

365x3...nice solid set after hitting 350 for 5....i was surprised...these 3 reps wents smoother then the above 5



Assistance work:

Board presses:
405x5
455x2

Bench:
275x5
225x10
225x10

Incline Dumbell:
110x4
80x8
80x8
80x5

Quickly switched to regulare dumbell bench:
80x3

Dumbell flies:
25x till failure


At this point it was about time for me to get started cooking. Throughout the day i cooked up fall of the bone tender ribs....so much taste it surprised the heck out of me since it was my first time bbqing ribs. My family was very impressed. Then I cooked the turkey....again flawless with this juicy...tasty white meat that was again succulent and tasteful. Then i hit up desserts. My special vanilla pudding(yeah so good they asked for it before hand), my extreme death by chocolate cake(brownie instead of cake, special chocolate pudding, chocolate chips, fudge, and tripel fudge icing), chocolate chip cookies(pre-made), and caramel filled chocolate chip cookies(pre-made).

Needless to say we ate like kings and had a whole lot of fun acting like fools the entire day.


Right now Im gonna go hit some cardio(sprints and walking)....and then eat some more. Then maybe some more cardio at night(walking) to try and minimize the damage. Im popped 5 glycobol yesterday....and i forsee the same fate today. I also upped the dose of testopro and stoked to 6 caps for today and tomorrow. It will drop back down to 4 on saturday.
 
All that eating has me jealous....Have to wait until christmas for the all out feast again!!!!
 
GoHardOrGoHme said:
At this point it was about time for me to get started cooking. Throughout the day i cooked up fall of the bone tender ribs....so much taste it surprised the heck out of me since it was my first time bbqing ribs. My family was very impressed. Then I cooked the turkey....again flawless with this juicy...tasty white meat that was again succulent and tasteful. Then i hit up desserts. My special vanilla pudding(yeah so good they asked for it before hand), my extreme death by chocolate cake(brownie instead of cake, special chocolate pudding, chocolate chips, fudge, and tripel fudge icing), chocolate chip cookies(pre-made), and caramel filled chocolate chip cookies(pre-made).

Needless to say we ate like kings and had a whole lot of fun acting like fools the entire day.
Click to expand...

:684: any chance I can get me a tupperware of that meal overnight fed-ex'd to me? Ill pay shipping!!!!!!
 
GoHardOrGoHme said:
First and foremost I want to wish everyone a happy thanksgiving...though it's a day late....I pray everyone had a great day filled with family, friend, and food!! The three F's of a good time. You can add in a fourth but lets keep this PG for now lol.

Yesterday was great from start to finish. It was truly one of those day that God said....hey I know its been rough...here is a blessed to to get you through.

The day started off with a bench workout.


Warmed up with a walk
Foam rolled b/c my back was very sore from the day before....but surprisingly, it's almost all recovered up today. Super human recovery.....yes sir lol.
Rotator cuff warm up


Warm up sets:
the bare alonex10
135x10
135x5
225x5
225x1


Working sets: goal is 5x3x1
275x5
315x3....no spot...no lift....i was happy im treating this weight more like a warm up then an actual working set
350x5....New PR

My dad had is hands on the 5th rep and said he had to apply a little pressure to make sure it kept moving. I asked how much....he said less then 5lbs of pressure since the minute he put his hands on the bar it kept going so I decided to count it b/c the rep came from me not from him. I was done with my working sets....but it was thanksgiving so i upped the weight

365x3...nice solid set after hitting 350 for 5....i was surprised...these 3 reps wents smoother then the above 5



Assistance work:

Board presses:
405x5
455x2

Bench:
275x5
225x10
225x10

Incline Dumbell:
110x4
80x8
80x8
80x5

Quickly switched to regulare dumbell bench:
80x3

Dumbell flies:
25x till failure


At this point it was about time for me to get started cooking. Throughout the day i cooked up fall of the bone tender ribs....so much taste it surprised the heck out of me since it was my first time bbqing ribs. My family was very impressed. Then I cooked the turkey....again flawless with this juicy...tasty white meat that was again succulent and tasteful. Then i hit up desserts. My special vanilla pudding(yeah so good they asked for it before hand), my extreme death by chocolate cake(brownie instead of cake, special chocolate pudding, chocolate chips, fudge, and tripel fudge icing), chocolate chip cookies(pre-made), and caramel filled chocolate chip cookies(pre-made).

Needless to say we ate like kings and had a whole lot of fun acting like fools the entire day.


Right now Im gonna go hit some cardio(sprints and walking)....and then eat some more. Then maybe some more cardio at night(walking) to try and minimize the damage. Im popped 5 glycobol yesterday....and i forsee the same fate today. I also upped the dose of testopro and stoked to 6 caps for today and tomorrow. It will drop back down to 4 on saturday.
Click to expand...

I will be drooling the rest of the day.
 
What's his new gig????
 
Kristofer68SS said:
Very nice!!!

Is she the hot sister?
Click to expand...

Thats for me to know and you to find out.:firedevil: If you clean out your PM box maybe just maybe I will send you a PM and let you know about the hot sister LOL.
 
punthra said:
All that eating has me jealous....Have to wait until christmas for the all out feast again!!!!
Click to expand...

Oh yeah during Xmas is gonna be the pork leg....that's gonna be delicious!!

John Smeton said:
Thats what Thanksgiving is about =)
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Amen

Turk1976 said:
congrats on the PR and the triple afterward is impressive
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Thank you sir. I was surprised myself

votum said:
Thanks for the wishes, and to you as well, good day for training!
Click to expand...

It just isnt a holiday without a good lift!

JudoJosh said:
:684: any chance I can get me a tupperware of that meal overnight fed-ex'd to me? Ill pay shipping!!!!!!
Click to expand...

I would have gladly sent them over....if there where any left. Yeah we had turkey left overs....but no rib leftovers
FlexW99 said:
In late brosef...enjoy watching you and Pun destroy weights..
Click to expand...

Great to have you buddy!
 
Hey guys sorry i havent updated in a few days. Had another good squat day on sunday and the rest of the week is a deload week so weight will be light and workouts short.

Im personally stoked about the possibility of the new sister company PLUS all the new goodies AI may be unveiling soon. I have no idea about the details so I am eagerly awaiting some more news!!


Workout Update:

Squats:

Warm up:
135x5
225x5
315x5

Working Sets:
365x5
405x3
455x7.....no a PR as a total number but a PR when you consiser the depth and form. Really feeling strong.

Assistance Work:

Partial Squats:
495x1
625x8

Front Squats:
135x8
185x5
185x5
185x5
135x10 hit this right after then last 185 set

Regular squats: right after last set of front squats
135x20

Leg Curls:
75x12
75x10
100x4

Calf raises

Did i mention I love this stack?
 
Sister Company??? New products coming soon????? Com'on you can't leave us like that.
 
Andres are you going ass to the floor on your "deep squats"?

you seem to take a lot of deloads but with as much weight as you move I bet you need them since CNS is probably fried. I bet the deloads help much more than if you weren't doing them and your overall progress is better this way. (thats just my analysis and guess) The heavier the load, the more taxing your central nervous system gets
 
JudoJosh said:
Sister Company??? New products coming soon????? Com'on you can't leave us like that.
Click to expand...


If it helps im left hangin just as much as you guys are

FlexW99 said:
Anxiously awaiting!
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x2

John Smeton said:
Andres are you going ass to the floor on your "deep squats"?

you seem to take a lot of deloads but with as much weight as you move I bet you need them since CNS is probably fried. I bet the deloads help much more than if you weren't doing them and your overall progress is better this way. (thats just my analysis and guess) The heavier the load, the more taxing your central nervous system gets
Click to expand...


Well considering I cannot truly go ATG on a wide stance, Im going almost as low as I can go. For ATG i would have to narrow my stance like i do with front squat. Front Squats are ATG but wide squats I would not consider low enough to be considered ATG.


I deload according to the routine which is every 3-4 weeks. Now that im lifting 3 days a week I deload every 4 weeks. And yes the deloads are essential to my progress. Without them not only would i not be progressing in strength as much, but I would have a much greater chance of gettign injured. Deloading as become a vital part of my powerlifting routines.
 
Dude, you are a beast for:

1. your weight.
2. your age.

Coupled with your bada$$ attitude, you're on your way to great things..keep up consistency and drive and watch things come to fruition bro..!!
 
FlexW99 said:
Dude, you are a beast for:

1. your weight.
2. your age.

Coupled with your bada$$ attitude, you're on your way to great things..keep up consistency and drive and watch things come to fruition bro..!!
Click to expand...

:hail:
 
GoHardOrGoHme said:
Well considering I cannot truly go ATG on a wide stance, Im going almost as low as I can go. For ATG i would have to narrow my stance like i do with front squat. Front Squats are ATG but wide squats I would not consider low enough to be considered ATG.
Click to expand...

Yah you engage your quads much sooner using a wide stance which is much better for growth in my opinion but you won't go too much past parallel using this stance.
 
FlexW99 said:
Dude, you are a beast for:

1. your weight.
2. your age.

Coupled with your bada$$ attitude, you're on your way to great things..keep up consistency and drive and watch things come to fruition bro..!!
Click to expand...

Truly I am not worthy of such praise but I thank you. You better believe ill keep working hard in the hopes God will grant me more strength.

Turk1976 said:
7 reps on your "5/3/1" week is really good, keep pushing it
Click to expand...

I was def happy with the result. My record is 10 but I wasnt going as low as I am now, so i would consider though i did less reps i have gotten stronger.

JudoJosh said:
:hail:
Click to expand...

Good sir it is I who should be:box::box: to you

DreamWeaver said:
Yah you engage your quads much sooner using a wide stance which is much better for growth in my opinion but you won't go too much past parallel using this stance.
Click to expand...

Personally the wide stance allows me to generate far more power but it hasnt put as much size on my legs as narrow ATG does. The Front squats are noteably changing the overall appearance of my legs quickly.

Also with wide squats i get a lot more ham and glut activation
 
GoHardOrGoHme said:
Personally the wide stance allows me to generate far more power but it hasnt put as much size on my legs as narrow ATG does. The Front squats are noteably changing the overall appearance of my legs quickly.

Also with wide squats i get a lot more ham and glut activation
Click to expand...

Thats a good point. You see that I am not that strong and my legs are huge.(29.5 inches at their biggest, two years ago when I could only train legs )

I think I may do wider squats when I am doing a more power routine. Close ones do hit leg size excellent though
 
pembroke3355 said:
Great workout and don't feel bad guys I am also hanging on this LOL.
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hey hey no feeling bad in this thread...only pure motivation and drive to surpass ones personal limits and reach new levels of strength and fitness!!

votum said:
Damn GH...blasting those quads!
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FELT GREAT!! Legs were jello afterwards and with the help of my stack I have happily avoided that super leg DOMS which are dang near crippling....yeah you know the ones im talking about where you look at the stairs and go FUG NO....or it takes you 5 minutes stand up or sit down. Yeah I know i worked out hard enough to get them...but its just not there....beautiful!

John Smeton said:
I may have to try going wider
Click to expand...

for power and overall strength...i recommend a good wide stance with no shoes if you dont have squating shoes. If you want to start adding on the weight widen the stance and have some fun.
 
GoHardOrGoHme said:
hey hey no feeling bad in this thread...only pure motivation and drive to surpass ones personal limits and reach new levels of strength and fitness!!



FELT GREAT!! Legs were jello afterwards and with the help of my stack I have happily avoided that super leg DOMS which are dang near crippling....yeah you know the ones im talking about where you look at the stairs and go FUG NO....or it takes you 5 minutes stand up or sit down. Yeah I know i worked out hard enough to get them...but its just not there....beautiful!



for power and overall strength...i recommend a good wide stance with no shoes if you dont have squating shoes. If you want to start adding on the weight widen the stance and have some fun.
Click to expand...

Yeah I prefer a wide stance. If I want a burn I'll do a narrow stance with 135 like 50 reps.

I am going to have those leg doms in the morning and there are stairs in my house...+ my truck is so fin tall now lol
 
Diet

Here is a little snap shot of todays dietary intake:

14.46 ounces of lean flank steak
4 ounces of meunster cheese
6 ounces of Turkey Breast(Boars head)
6 ounces of Roast Beef(Boars head)
1 packet of high fiber oats
1 granny smith apple
10 grams of flaxseed oil
10 grams of fish oil


Supplements:
2 scoops wheyology
4 testopro
5 stoked
4 Life Support
4 HGHpro
1 glycobol

(Morning wake up at 7am was 1 scoop ASGT and 1 OEP, afternoon pick up will be 2 OEP+1 Motivate(2pm)...then another motivate before my 6 oclock class)

And todays schedule is studying from 11 till 2pm....work till 5pm....class till about 8:30pm. Not a bad day. Skipped cardio this morning cause i was really tired. Hit cardio yesterday with my Deload workout.

If anyone is curious deload looked like this:

Barbell Military press:
45x5
80x5
100x5
120x5

Dumbell Military Press:
25x8
25x8
25x18

Side lateral/rear lateral
10x5 for 3 back to back sets so 15 reps total

Deadlift:
135x5....shrugsx10
185x5....shrugsx10
225x5...shrugsx10
275x5

Pulls Ups:
8
8

Then walked outside hit eight 20 yard sprints. Then walked my dog for 20 minutes.

Thursday will be chest and legs with biceps and triceps and calves.
 
Solid workout for a de-load...
 
thank you gentlemen
 
GoHardOrGoHme said:
Truly I am not worthy of such praise but I thank you. You better believe ill keep working hard in the hopes God will grant me more strength.

/QUOTE]

Awhh dont believe you aren't bigman. Bodybuilding/powerlifting are the ultimate team sports with incredible individual rewards. We all need support to push through to the top!!
Click to expand...
 
FlexW99 said:
GoHardOrGoHme said:
Truly I am not worthy of such praise but I thank you. You better believe ill keep working hard in the hopes God will grant me more strength.

/QUOTE]

Awhh dont believe you aren't bigman. Bodybuilding/powerlifting are the ultimate team sports with incredible individual rewards. We all need support to push through to the top!!
Click to expand...

Very well said.:)
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Thank you flex, I agree we should all be working together to bring out the best in each one of us. Excellent post buddy!

So deload week has gone phenomenal. Gonna start it up real hard next week and push the final month of this stack to it's limit.

Nothing really to report other then some notable fat loss and weight gain on the scale. Im floating at 188-190 now. Calories have been slightly below maintenance and i may need to cut them a little more to prevent anymore weight gain lol. I think this is turning from a recomp to a lean bulk without even trying. And remember physique is not what im going for but its coming along nicely.

The recomp/lean bulking effect of this stack has taken me off guard in a good way. Yeah i still got a decent amount of fat I could lose to get shredded, but im not trying to look like a bodybuilder...i want power and this stack is giving me both. IMprovements in physique+power. Best stack ive taken to date.


Oh on a side not....i got 2 bottles of aspire36 i wanna get rid of and I am down to trade them off. PM me for negotiations. 1 bottle is unopened and the other contains 42 caps(i combined an unopened and an unfinished bottle). Might as well run it by you guys before i go to the supplement auction section.
 
First off, great detailed logs my man. I can deffinately learn a few things from you lol.
 
I can already feel Testopro kicking in and I'm on PCT.. damn this stuff is fast.

I want to hear about Mikes Sister!!
 
I have NEVER done a deload week. Obviously this is a method to let the CNS recover. Whats the general frequency of a deload week? Usually when I need rest, I just dont do anything..
 
FlexW99 said:
I have NEVER done a deload week. Obviously this is a method to let the CNS recover. Whats the general frequency of a deload week? Usually when I need rest, I just dont do anything..
Click to expand...

Not just the CNS but your joints and tendons need a chance to adapt to the new weights you are pushing. The white tissue takes longer to adapt so the deloads help with that along with the CNS. I wish I had started doing Deloads when I was GH's or heck even your age. I probably wouldn't be sitting here contemplating whether or not I need surgery and if I should do it before the end of the year or after. Oh yeah anywhere from 4-8 weeks is pretty standard.
 
MrKleen73 said:
Not just the CNS but your joints and tendons need a chance to adapt to the new weights you are pushing. The white tissue takes longer to adapt so the deloads help with that along with the CNS. I wish I had started doing Deloads when I was GH's or heck even your age. I probably wouldn't be sitting here contemplating whether or not I need surgery and if I should do it before the end of the year or after. Oh yeah anywhere from 4-8 weeks is pretty standard.
Click to expand...

I used to take a week off every 8-12 weeks, now deloads every 4-8 weeks.

I am in the same boat with my shoulder. Seeing a chiropractor about it since pt didnt seem to work.
 
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