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

Man I hate hearing people talking about shoulder issues. I suffered, literally, for YEARS when I swam competitively and played water polo in college with mine. So many nights where I was counting down time until my next dose of NSAIDS and ice. I got lucky in that mine have since "healed" with a long, slow process to strengthen them but man I feel all your pain when I read about it. Everytime I do heavy incline or shoulder presses I have this worry that stops me from doing anything stupid knowing what I went through (I listen half the time, I am human!).
 
oufinny said:
Man I hate hearing people talking about shoulder issues. I suffered, literally, for YEARS when I swam competitively and played water polo in college with mine. So many nights where I was counting down time until my next dose of NSAIDS and ice. I got lucky in that mine have since "healed" with a long, slow process to strengthen them but man I feel all your pain when I read about it. Everytime I do heavy incline or shoulder presses I have this worry that stops me from doing anything stupid knowing what I went through (I listen half the time, I am human!).
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your making the right choice when you think its a bit risky by backing off because you have been though the pain of it. Wise choice

one oz of prevention is worth a pound of cure
 
BigBeazy said:
First off, great detailed logs my man. I can deffinately learn a few things from you lol.
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Im an open book...the little knowledge i do have, feel free to learn it and apply it so that you can hit that next level!

DreamWeaver said:
I can already feel Testopro kicking in and I'm on PCT.. damn this stuff is fast.

I want to hear about Mikes Sister!!
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Must be nice being on PCT and then BAM feeling all the nice effects of testopro kick in. It's probably not as intense as the actual hormonal but its probably a nice kick in the pants

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..
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First 4 years of lifting i never really had a deload period...only times i didnt work out b/c of injury. Now during my 5th year when i started the 531 program, the deload was built in every 4-5 weeks based on the number of times you lift a week. Since then i would honestly have to say I was an idiot for not deloading earlier. It does more then rest the CNS, it allows all my joints, ligaments, tendons, and even muscle to hit recover fully and hit the heavy weight again with more ferocity and even more strength.

Bodybuilding i dont think requires deloading that often but even ronnie coleman took a 2-3 month deload once a year. Powerlifters have to deload more often due to the strain of the weight.

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.
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Preach it brother!
 
John Smeton said:
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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good luck with that shoulder....Im praying you get that puppy back to full power ASAP

oufinny said:
Man I hate hearing people talking about shoulder issues. I suffered, literally, for YEARS when I swam competitively and played water polo in college with mine. So many nights where I was counting down time until my next dose of NSAIDS and ice. I got lucky in that mine have since "healed" with a long, slow process to strengthen them but man I feel all your pain when I read about it. Everytime I do heavy incline or shoulder presses I have this worry that stops me from doing anything stupid knowing what I went through (I listen half the time, I am human!).
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a scary thing to remember past shoulder injuries and then get up under a bar to hit incline or press....it can be quite unnerving and if you dont focus it can take your mindoff the lift quick. All part of the mental game in lifting....knowing when to listen and knowing when to cast fear aside. Some people never truly master this and even then sometimes you just get some bum luck and bam you blow something out

John Smeton said:
your making the right choice when you think its a bit risky by backing off because you have been though the pain of it. Wise choice

one oz of prevention is worth a pound of cure
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i like that saying....1 oz of prevention is worth 1 lb of cure....i think ill steal that one
 
Today is my first work out back from the deload. Im doing a little bit of studying then ill hit military press. Due to finals being next week my routine will be simple. Hit my big lifts....maybe a couple extra sets and then get out. I really need all the time i can get to study so i can afford a lengthy lift session 30minutes in and out just to continue my strength gains.


Note: the deload week was not only great on my joints and what not but i seemed to have lost some more bodyfat. Nothing like a cut but enough for me to say....hey sub-q fat in my abdomen is thinning out. Muscle fullness is still great....measured my arms fasted on saturday and they were a solid 18 so I regained the little bit that I lost during my last cut. Vascularity is higher then before.


Side effects: Acne and libido. Its weird with the acne b/c ill have clear, smooth skin with a nice complexion then BAM 1 or 2 zits. It's like testopro and Stoked are waging a war against HGHpro for the skin but working beautifully for the muscle. Like an old married couple that work amazing in every important area in their marriage but then have an argument over what shortcut to take lol.
 
Quick workout update

1 hour before lift:

4 Perform
2 Testopro
2 Stoked


Lift went as follows:

Very good warm up since my gym was about 60 degrees F.

Working sets:
135x5
155x5
175x6

Assistance:
135x9
135x5

2 scoops wheyology
1 scoop cycle support in orange juice
 
I have now gotten to a deload week every 8 weeks or so, and change routine after the deload. seems to work well
 
Hmmm, perhaps it's time to start throwing a deload week in. Perhaps after PCT....
 
Man I want to lift. I didn't lift this morning. My shoulder was just not feeling the love. No way I was going to try doing a pull workout knowing it is what really ags my shoulder and it was already not feeling good.
 
Interesting turn in convo... LOL
 
So about this Mike's sister girl...
 
Hey gents another quick update! Havent been here as much as usual due to the studying and work cram before finals and the end of the semester.

Lift was quick:

Deadlift:

135x5
225x5
315x5
365x5
410x8 New PR. Praise be to God in granting me more strength!! Feeling great despite the stressful time of the year. Have an overall feeling of well-being and motivation. I have to attribute a lot of that on my relationship with Christ...but it doesnt hurt that physically im feeling like an animal. This stack is measuring up to all my expectations thus far.

Pulls Ups:
8
13

Hammer Curls
45x5
50x5
50x5

Now back to studying.

Oh...i tightened up my diet and Im noticing a nice leaning effect. Im gonna try 2 small strict carb ups(very good carbs) rather then 1 big one and see how that works.
 
Way to kill it GH!
 
punthra said:
Hmmm, perhaps it's time to start throwing a deload week in. Perhaps after PCT....
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Yeah is their a time NOT to do a deload? Like PCT, or a high rep scheme?

Edit: Are you also lifting a certain % lighter? Or just going with what feels easy?
 
FlexW99 said:
Yeah is their a time NOT to do a deload? Like PCT, or a high rep scheme?

Edit: Are you also lifting a certain % lighter? Or just going with what feels easy?
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Basically i go with a very low percentage of my 531 workout max and hit that for low reps. It's just to get the muscle filled with a little bit of blood to speed up the recovery process.

Im pretty much following the program fairly closely only changing up in assistance work. Beyond that everything is str8 from the manual.

As far as a time NOT to do a deload....ive never had to do PCT so i couldnt tell you if its a bad time to deload then. But you dont wanna deload TOO often. 1 week every 4-5 weeks seems to work for me. I'll deload every 6-12 weeks if im not powerlifting.
 
pembroke3355 said:
PR on the DL,s very nice GH!!!
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Thanks!

EasyEJL said:
Thats pretty sweet hitting 410 for 8!
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I got psyched when i hit it, i increased 3 reps from the last time i tried 410...but then realized my best friend hits 495 for like 15 reps....so again. Amazing that Im getting stronger...but i still got a long way to go

DreamWeaver said:
Deads are catching up ...
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little by little, rep by rep

MrKleen73 said:
Way to kill it GH!
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Thanks Kleen! Im just not too happy about the fact that i cant really stay in the gym longer and get a better workout.
 
GoHardOrGoHme said:
Today was chest day. Took a pre-workout upone waking along with my first dose of testopro and Stoked.

Goal is 3 sets of 5 reps

Warm up
Stretch out
Warm up rotator cuff

Bench warm up:
135x10
135x5
225x5

Bench Working sets:
240x5
280x5
315x9....NEW PR!!!

This is a great start to this log. Just going to show you that I continue to make gains relying on diet and basic alone. Im really looking foward to see how this stack increases my natural gains.

Assistant work:

Dumbells:
120x6
120x4
120x3

Close Grip:
225x5
275x3
275x1....paused at the bottom to really work all those secondary muscles

2 pills of glycobol

Close grip/Bench superset:

135x10/135x3
135x8/135x4
135x10/135x2


Hammer curls:

25x10
45x10
45x10
45x7


Post workout: 1 gatorade 16.9 ounces, 2 scoops RecoverPro, 2 grams vitamin C, 2 grams ALCAR

10 minutes later: 60 grams Whey Isolate

30 minutes later: Meal
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Dayum, good weight brosef! I'll get there one day.:think:

Do you ever get the pills mixed up, cuz that's a lotta stuff:banghead:
 
Looks to me like you spent all the time needed. You don't have to be in there that long to do what needs to be done.
 
TheMatzah said:
What the fack? How'd u get the lower abs that cut? That's my trouble area... :bow28:
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I just didn't stop dieting until they were there. It is a will thing, we all can reach it. Just depends at what point we choose to stop the diet. I was about 5.25% there so that had a lot to do with it. Also I have very solid and strong abs when turned sideways they stick out off my body like lumps.
 
TheMatzah said:
Dayum, good weight brosef! I'll get there one day.:think:

Do you ever get the pills mixed up, cuz that's a lotta stuff:banghead:
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If you dont give up...if you dont give into the mental barriers that plague every lifter...if you allow the crap people say when they say its not possible, or you cant do it to enrage you and fuel a passion for strength and power...they you wont get there bro you will far surpass that and reach levels only read about in magazines and spoken about in whispers.


Actually i have every bottle laid out on my desk so its much easier to see what ive taken and what i need to take.
 
MrKleen73 said:
Looks to me like you spent all the time needed. You don't have to be in there that long to do what needs to be done.
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I would say about 90% of your posts are nuggets of gold....the other 10% is the occasional joke you crack lol.

But you are absolutely right. Sometimes in powerlifting especially, walking in and getting the recommended work sets is all you need for progress. Im just a train-o-holic, like some other people in this thread lol, and enjoy to really hit the muscle till exhaustion.

I think it's easy to forget that i didnt start out anywhere near how strong I am now and I got here by the grace of God and b/c of my relentless work ethic. And if God continues to bless me, 10 years from now I'll be on a another plane of strength where these workouts wont even qualify as a warm up.

I started out the runt in the gym being shrugged off and people literally walking up to talk to my friend(lifting right next to me) and just ignoring me b/c i wasnt pushing real weight and b/c i wasnt anything phsyically impressive. But if it's God's will, Im not stopping till Im the strongest.
 
Quick Update on chest

Sadly no PR's today but i did match a previous PR.

Bench:
135x5
185x5
225x5

Working Sets:
250x5
285x5
325x7....no a PR but this is the most ive ever hit with 325. I do believe i was controlling it better then before

Assistance:
325x6....i made sure to really control the weight on this....all i gotta do is not lift my ass while i bench and ill be solid.

225x20

Pushups till failure: i think i hit maybe 30 or 40 before the pump was too much . Had cup and a half of oatmeal for breakfast so the pump in todays workout was extreme EVEN THOUGH i hit very low reps for most of the workout. Veins were popping and muscle were full.

Back to studying.
 
Update:

Sleep has drastically decreases so recovery time has increased slightly. From 8-9 hours a night Im at 3-5 hours a night. The sleep however is very restful and allows me to function at a high cognitive level.

Still fully recovered in about 48 hours though...just a little more soreness then i have been experiencing since the start of the stack.

This observation is an academic example of how important basics are. Diet has been good so im not losing much on that end. Workouts as you see have been productive. Just the 3rd essential pillar is lacking. The 4th pillar is also being bombarded(mental state) due to the exams and what not.

All in all everything should resume by thursday and I can finish off this stack with a bang the last 2.5 weeks.

After that I will be running a transitional period with an intense emphasis on recomp and fitness. Then I will resume this stack for another 2 months and may add some other goodies to amplify its effects.

Diet for yesterday and today will be the same. High in fat...high in protein...right within caloric limits

Fat: 113
Carb: 12(not counting fruit)
Protein: 262

Calories: 2100
 
FlexW99 said:
Keep doin your thing my man. Will you be loggin your 'transitional' period?
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I may just make this into super giant log and log both the transition and the second Super AI stack. I havent seen a log do that yet where it bridges between 2 different cycles with the same supplements. It will be great for the final review and to see the gains i made in 5 months.
 
Do it! or your scared.....LOL! You know i'll follow along.
 
GoHardOrGoHme said:
I may just make this into super giant log and log both the transition and the second Super AI stack. I havent seen a log do that yet where it bridges between 2 different cycles with the same supplements. It will be great for the final review and to see the gains i made in 5 months.
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Sounds like a great idea.:)
 
sounds good about the two super cycles. what cycles are they super swole and Ultimate body transformation ?

Keep up the good work.
 
Alright so today was my first really sh*tty work out in a long time. There is probably alot to do with my diet...finals...lack of sleep...etc...but there is no excuse...today I was off and I am not pleased.


Warm up:
135x8
225x5

Workout sets:
315x5
365x5
425x1...something felt off so i dumped it and re-racked
425x5....this was pathetic

455xfailed...at this point i was a hair away from losing my temper but since i was in my school gym lifting with a buddy....i just shrugged it off to the best of my ability

Then my stomach and head started acting up something nasty.

Assistance work:

ATG squats very little rest:
225x8
225x10
225x1....ran to the bathroom and had to take a **** and vomit a bit...finished up and walked back

Front Squat/leg curl/leg extension superset:

135x10/70x12/45x10
135x10/130x6/90x6

Ran back to the bathroom for a second round...came back for some more

Hit a final set of the super set.

Then I hit this weird body squat machine thing till failure for 4 sets

Then i hit calves for 3 sets of 10 with 90lbs with 1 second pauses at the top and bottom. The 4th set i got 5 reps.

After this i called it a day seeing i had hit all the muscle groups in my legs....very dissapointed with myself. And i lifted with a friend so im embarrassed my first lift with him I was bitching out on strength.

In the end its better then not working out....but im not happy....
 
Youve been dealing with finals that takes a lot of energy itself.

Your bounce back around over the holidays now that you can fully devote yourself to working out.
 
Bad workouts happen, I don't have many but they're inevitable when you push yourself the way we do.
 
John Smeton said:
Youve been dealing with finals that takes a lot of energy itself.

Your bounce back around over the holidays now that you can fully devote yourself to working out.
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You're right...i mean when looked at objectively it was inevitable that i would have a bad lift considering lack of calories, lack of sleep, and addition stress and studying. But I dont excuse myself because of these things...it will only fuel my desire to train harder during the break

DreamWeaver said:
Bad workouts happen, I don't have many but they're inevitable when you push yourself the way we do.
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Yeah...doesnt mean ill ever like them when they do happen lol. If anything the bright side is i handled the bad workout far more maturely then I have in the past. It was was probably obvious i wasnt happy with my lift but i didnt huff and puff and be a little b*tch about it lol.

Just gotta keep on training. On a good note Im nice and sore today so at least it feels like i had a good leg day lol.:bigok:
 
GoHardOrGoHme said:
You're right...i mean when looked at objectively it was inevitable that i would have a bad lift considering lack of calories, lack of sleep, and addition stress and studying. But I dont excuse myself because of these things...it will only fuel my desire to train harder during the break



Yeah...doesnt mean ill ever like them when they do happen lol. If anything the bright side is i handled the bad workout far more maturely then I have in the past. It was was probably obvious i wasnt happy with my lift but i didnt huff and puff and be a little b*tch about it lol.

Just gotta keep on training. On a good note Im nice and sore today so at least it feels like i had a good leg day lol.:bigok:
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I still bitch :ouch: but I leave it at the gym which is the important thing for me...
 
Man you did reps with something over 400 your homeboy was impressed regardless! Then you puked came back out did some more, puked again and came back out to finish. If that wasn't putting on a good showing I don't know what the heck would be.

You didn't have a bad workout, you were just working on the " resolve " work group, it isn't so much a body part but determination to finish the work today and for that effort you get an A+.
 
It may not have gone how you wanted it but it sound like you still made the best of it.
 
Thank you for the encouraging words Kleen And punthra. It's hard to step back and realize that sometimes you can still get a great lift despite the fact you werent on your A game.

So i already had posted a long update but for some reason it didnt post. So ill give a quick synopsis.

All weekend I was doing some manual labor helping my mom out doing everything she couldnt. It was a hell of a endurance workout.

Sunday amidst the madness i managed to squeeze in a quick shoulder workout:

Warmed up then
145x3
165x3
185x5
185x1

Assistance:
Dumbell Standing Military
55x10
55x6

Couple other small sets ofvarious exercises but that was my workout in a nutshull. After that i continued to help my mom.
 
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