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

Update on the stacks and diet:

Today I will be hitting abs and maybe some cardio.

Next week is my deload week so Ill probably just lift once or twice round wed/thurs when I have free time from the madness of the week.

January 28th Im starting my new stack...details on that to come. Diet will be at maintenance or slightly above with increased cardio from the last stack...similar to what Im doing now:

Mon: Rest
Tues: Lift
Wed: Abs
Thurs: Lift
Fri: Cardio or Stretch and rest
Sat: Lift
Sun: Rest

Not keto...gonna let glycobol shine this stack as it has been lately.

Jan 31st is my first Gross Anatomy exams(1 lecture and 1 lab) so next week thats all I'll be doing haha.

Next 3 days I'll be doing a cleanse type deal to prepare my body to truly be ready for the madness of the upcoming stack!
 
GoHardOrGoHme said:
Thanks for the compliments guys. I guess if I tried to switch to bodybuilding I guess could put on some decent size, but I would probably have to lighten the weight to hit the rep ranges appropriate for maximal muscular hypertrophy. So I'm still not strong enough to be bodybuilding with the kind of weight i powerlift with.


Workout: Quick...tried maxing out but I overshot my max and decided that I needed to get to work so called it quits earlier then I would have liked

Squats:
135x5
135x2
225x5
225x3
315x3

Workout: 5/3/1

365x5
415x3
460x1 real easy
535x1 Felt almost as easy as 460...This is also a new PR on squats600x0 failed out....I really need to work with this weight a little more before I can hit it. So for the next 1-2 months im gonna train hitting this weight at partial depths and slowly lower it till its at parrallel.

One Legged Squats
10

Looked at the time and said oh sh*t...and banged out a quick widow maker

Squats:
225x35

Went to work
Click to expand...

SICK!!!!!
 
This a good idea I think and I think I will try this on squats, hitting partials with heavier weight and getting used to holding the heavy weight.
 
Your squatting is just looking sick! Keep up the good work bro!
 
John Smeton said:
This a good idea I think and I think I will try this on squats, hitting partials with heavier weight and getting used to holding the heavy weight.
Click to expand...

Partials can work the quads very well provided you use a very wide stance ....
 
Sorry to have been absent, I am back and impressed with your workouts as always. I have a new log up if you wanna check it out.

Invalid Link Removed
 
MrKleen73 said:
Sorry to have been absent, I am back and impressed with your workouts as always. I have a new log up if you wanna check it out.

Invalid Link Removed
Click to expand...

NO I WILL NOT CHECK IT OUT!!! I will join in on the fun haha
 
The time is soon approaching gentlemen....phase to of Super Swole is only days away....are you ready?

Im recovered up...cleaned out (2 day fasy plus a 1 day liquid diet), and my body is yearning for the madness. Ironing out the final details of the 8 weeks. Trying to keep gains very lean so I will add AT-2 for the first 4 weeks.

The Goals are:

Deadlift: 545+ (looking for a New PR)
Squat: 600+ (looking for a New PR)
Bench: 405+ (I wanna work up to my max finally)

Pushing back the start day to January 30th(Sunday). Details on the stack, diet, and routine will be posted later
 
GoHardOrGoHme said:
The time is soon approaching gentlemen....phase to of Super Swole is only days away....are you ready?

Im recovered up...cleaned out (2 day fasy plus a 1 day liquid diet), and my body is yearning for the madness. Ironing out the final details of the 8 weeks. Trying to keep gains very lean so I will add AT-2 for the first 4 weeks.

The Goals are:

Deadlift: 545+ (looking for a New PR)
Squat: 600+ (looking for a New PR)
Bench: 405+ (I wanna work up to my max finally)

Pushing back the start day to January 30th(Sunday). Details on the stack, diet, and routine will be posted later
Click to expand...

Love that stack and I'm running it too...
 
Great goals my friend!
 
GoHardOrGoHme said:
The time is soon approaching gentlemen....phase to of Super Swole is only days away....are you ready?

Im recovered up...cleaned out (2 day fasy plus a 1 day liquid diet), and my body is yearning for the madness. Ironing out the final details of the 8 weeks. Trying to keep gains very lean so I will add AT-2 for the first 4 weeks.

The Goals are:

Deadlift: 545+ (looking for a New PR)
Squat: 600+ (looking for a New PR)
Bench: 405+ (I wanna work up to my max finally)

Pushing back the start day to January 30th(Sunday). Details on the stack, diet, and routine will be posted later
Click to expand...


Great numbers
 
That will be awesome to watch you hit those numbers man. KTS!!!!
 
IT HAS ALREADY BEGUN!!!

So now that I have finished my big Gross Anatomy test I have some time to post.

The Super Swole Stack phase 2 has begun with a mighty vengeance. The stack started Sunday January 28th and will run for about 8-9 weeks.

The Stack is The Following:

Main Players(Or MVP's of the Stack:

Testopro: 4 caps a day...possibly 5 caps after week 4
Stoked: 2-4 caps. Pm and pre-bed
HGHpro: 4 caps pre-bed
Glycobol: 4-6 caps pre-carbs (starting at 4..and will probably go up to 6 occasionally)

Supporting Supplements:
DAA: 6 grams a day for 3-4 weeks, then 3 gram for the remainder of the stack
Free Test: 4 Caps upon Rising
Ghenerate:6-8 sprays pre-lift
Alpha T2: 2-3 pills a day
Motivate: 4 caps when needed
Muscle Marinade: Pre-lift
Vapor XT: 1-2 caps a day
Myofusion/100% Whey
Golden Gains
Cycle Support 2.0

The above supporting supplements I have added to specifically amplify the above Super Swole Stack. After some research and looking into the MOA of my favorite AI products I wanted to see if I can somehow potentiate the gains via hitting routes left untouched by the stack.

Diet:
2500-2900 calories. 40/40/20 split c/p/f

Routine:
5/3/1: 3 day split. I have increased all maxes significantly
2-3 days of cardio....1-2 days of abs

In total I'll be working out 5-6 days a week depending on my schedule.
 
Shoulders Week 1

Shoulder Lift:

3 sets x 5 reps

Warm up:
Barx5
Barx5
95x5
95x5
115x5

Work Out Sets:
Standing Military to Chest
140x5
160x5
180x8

Assistance:
Standing Military to head:
180x5
135x5

Dips:
+75lbs: 16
+75lbs: 10
+75lbs: 9

Popped 1 glycobol

Triple SuperSet:
Side Lateral/Rear lateral/Dumbell upright rows

30x8/8/8
30x8/8/8


Post Workout:
2 scoops Golden Gains, 1 scoop Myofusion, 8 ounces milk

A good Lift today. Starting off this stack the right way!
 
Did abs yesterday...woke up this morning and didnt feel all that great so I am postponing my lift to this afternoon.

Today is deadlifts. Going to start incorporating singles if I can
 
Hope your feeling better.. Good luck with those singles man. I just started doing single RDLs in my routine and realize I have NO balance
 
JudoJosh said:
Hope your feeling better.. Good luck with those singles man. I just started doing single RDLs in my routine and realize I have NO balance
Click to expand...

Those are going to really help your overall strength gains. Ive been meaning to try them but never get around to it. It's on my list of exercises to incorporate.
 
GoHardOrGoHme said:
Those are going to really help your overall strength gains. Ive been meaning to try them but never get around to it. It's on my list of exercises to incorporate.
Click to expand...

You still working on your GHR too? I know remember you tried them out and was surprised how hard they are. I lift at home and dont have a GHR apparatus yet so I just place the bar low on my power rack and attempt to do them but I feel like Im cheating because I kinda just fall to the ground instead of a controlled lowering motion. They are tuff man! I wanna start doing reverse hypers as well.. I feel I dont give enough attention to my glutes and hips so I am tryna focus on them more now

How did your workout go tonight?
 
Going all out

So as i mentioned before wasnt feeling too great today and almost skipped my lift. But I decided to man up and lift anyway.

I am gonna start incorporating heavy singles every other week to prepare my body for 545.

Stretched out

Deadlift Warm Up:
135x5
135x5
225x5
325x3
375x3

Working sets:
425x1
495x 1.5====> hit the first one real smooth and the second one i was rounding my back real nasty so I decided to not complete the rep to prevent possible injury. But strength levels are up despite me not feeling at par.

425x5.....this set was glorious. I had some motivating clips to watch and for the last rep I just casted all caution to the wind and barely scraped out the last rep. My traps felt like there were going to tear, my skin on my hands was ripping, my arms and shoulder where numb....but i got the dam last rep and held it at the top so the weight knows I owned it.


Assistance:
GHR: 10x10x10x6
I actually started to do real reps(1-2 in the beginning) with no assistance. This is why the last set was only six b/c hitting those reps no assistance took a lot out of me. But Im slowly gettint stronger and getting the hang of these

Wide Grip Pull Ups:
8x8x7

V-Grip Pull ups:
5x8x7x2

Reverse Grip BOR:
135x10x10

BOR
135x10

Hammer Curls:
50x7x6x3
25x5
 
GoHardOrGoHme said:
So as i mentioned before wasnt feeling too great today and almost skipped my lift. But I decided to man up and lift anyway.

I am gonna start incorporating heavy singles every other week to prepare my body for 545.

Stretched out

Deadlift Warm Up:
135x5
135x5
225x5
325x3
375x3

Working sets:
425x1
495x 1.5====> hit the first one real smooth and the second one i was rounding my back real nasty so I decided to not complete the rep to prevent possible injury. But strength levels are up despite me not feeling at par.

425x5.....this set was glorious. I had some motivating clips to watch and for the last rep I just casted all caution to the wind and barely scraped out the last rep. My traps felt like there were going to tear, my skin on my hands was ripping, my arms and shoulder where numb....but i got the dam last rep and held it at the top so the weight knows I owned it.

Assistance:
GHR: 10x10x10x6
I actually started to do real reps(1-2 in the beginning) with no assistance. This is why the last set was only six b/c hitting those reps no assistance took a lot out of me. But Im slowly gettint stronger and getting the hang of these

Wide Grip Pull Ups:
8x8x7

V-Grip Pull ups:
5x8x7x2

Reverse Grip BOR:
135x10x10

BOR
135x10

Hammer Curls:
50x7x6x3
25x5
Click to expand...

sweet deadliftman! I like the attitude you had about it.. Let them weights know who the alpha male is!!!

BTW what does BOR stand for?
 
JudoJosh said:
You still working on your GHR too? I know remember you tried them out and was surprised how hard they are. I lift at home and dont have a GHR apparatus yet so I just place the bar low on my power rack and attempt to do them but I feel like Im cheating because I kinda just fall to the ground instead of a controlled lowering motion. They are tuff man! I wanna start doing reverse hypers as well.. I feel I dont give enough attention to my glutes and hips so I am tryna focus on them more now

How did your workout go tonight?
Click to expand...

just posted it buddy. The GHR are starting to come along. I am slowly starting to hit unassisted reps and really control myself on the way down and up.

I kid you not just try and hold it as much as you can and pull as hard as you can even though you pretty much feel like falling. Go beyond failure and slowly you will start to get the hang of them as you get stronger.

My hips, glutes, hams, and hip flexors along with my core need a whole lot of work...we are just gonna have to keep working our @sses off till we make something of ourselves right buddy?

And the stack so far....within the first week, im starting to notice an increase in vascularity and better sleep at night almost right off the bat. Testopro and HGHpro really kick in very quickly for me. The rest will take a little longer for me to feel the full effect.
 
JudoJosh said:
sweet deadliftman! I like the attitude you had about it.. Let them weights know who the alpha male is!!!

BTW what does BOR stand for?
Click to expand...

Haha yeah i was feeling very Alpha male when i pulled 495 so easily. I mean I was happy enough to not risk a second rep to avoid injury so i can go heavier next time around.

BOR is Bent Over Row. Im trying to hit them very light so it is almost like hitting them with Body weight. Im still going for the overall Power+Athleticism. Speaking of which...stretching tomorrow....pushing car on saturday after chest, should be fun!!
 
I got me a bottle of testopro sitting on my supplement shelf now I cant wait to try. Gonna stack it with erase and am thinking about picking up some hghpro too. I havent tried any of the AI line of products yet but have always heard good things about it. I might just go all out and pick up some stoked and glycobol and run the same stack you got going plus the erase. Should make for some good times!

I have the same feeling about the power+athleticism goal. I care much for the asthethics as long as I get to a realtively low BF% I am happy. I never pushed a car before but have read its great posterior chain work, especially great for cleanseing your body of lactic acid after a hard workout. I have a small sled that I push once in a while after some heavy squating. I really want a prowler but they are pretty pricey.. I am tryna find someone to weld one up for me locally or I am thinking of just tryna make one out of wood but IDK

How is your diet if you dont mind me asking?
 
JudoJosh said:
I got me a bottle of testopro sitting on my supplement shelf now I cant wait to try. Gonna stack it with erase and am thinking about picking up some hghpro too. I havent tried any of the AI line of products yet but have always heard good things about it. I might just go all out and pick up some stoked and glycobol and run the same stack you got going plus the erase. Should make for some good times!

I have the same feeling about the power+athleticism goal. I care much for the asthethics as long as I get to a realtively low BF% I am happy. I never pushed a car before but have read its great posterior chain work, especially great for cleanseing your body of lactic acid after a hard workout. I have a small sled that I push once in a while after some heavy squating. I really want a prowler but they are pretty pricey.. I am tryna find someone to weld one up for me locally or I am thinking of just tryna make one out of wood but IDK

How is your diet if you dont mind me asking?
Click to expand...


I dont mind at all good sir!!

Diet is close to a 40/40/20(c/p/f) split to allow glycobol to do some of its magic on a daily basis. Calories around averaging about 2600.

Today for example:
1 cup brown rice
1 lb BH roast beef
4 slices BH lacey swiss cheese
1 cup oatmeal
3 scoops myofusion
2 cups milk
2 scoops golden gains

Spread throughout the day of course. Im allowing for more of a maintenence caloric range so that absolutely nothing will stop my strength gains...but i wanna keep my gains lean so im still monitoring my intake.

Cheat days will be 1 every 2-3 weeks...or less.
 
GoHardOrGoHme said:
I dont mind at all good sir!!

Diet is close to a 40/40/20(c/p/f) split to allow glycobol to do some of its magic on a daily basis. Calories around averaging about 2600.

Today for example:
1 cup brown rice
1 lb BH roast beef
4 slices BH lacey swiss cheese
1 cup oatmeal
3 scoops myofusion
2 cups milk
2 scoops golden gains

Spread throughout the day of course. Im allowing for more of a maintenence caloric range so that absolutely nothing will stop my strength gains...but i wanna keep my gains lean so im still monitoring my intake.

Cheat days will be 1 every 2-3 weeks...or less.
Click to expand...

thanks for sharing... I think I have a unnatural fear of carbs. I limit myself so much when it comes to carbs I think it may be hindering my strength gains but I am afraid of gaining back the fat I lost. Once I get my weight down to about 185 and am maintaining there I might start experimenting with a macro split such as that one.
 
JudoJosh said:
I got me a bottle of testopro sitting on my supplement shelf now I cant wait to try. Gonna stack it with erase and am thinking about picking up some hghpro too. I havent tried any of the AI line of products yet but have always heard good things about it. I might just go all out and pick up some stoked and glycobol and run the same stack you got going plus the erase. Should make for some good times!

I have the same feeling about the power+athleticism goal. I care much for the asthethics as long as I get to a realtively low BF% I am happy. I never pushed a car before but have read its great posterior chain work, especially great for cleanseing your body of lactic acid after a hard workout. I have a small sled that I push once in a while after some heavy squating. I really want a prowler but they are pretty pricey.. I am tryna find someone to weld one up for me locally or I am thinking of just tryna make one out of wood but IDK

How is your diet if you dont mind me asking?
Click to expand...

Swole Stack with Erase sounds seriously sick!!!!!
 
EasyEJL said:
reverse grip bent over rows feel so awkward
Click to expand...

It's cuz with core exercises we keep our weight back oh our heels but to get propper posistioning we need to keep our weight forward so the weight is more on the balls of our feet. As soon as you get your positioning everything falls into place..
 
DreamWeaver said:
It's cuz with core exercises we keep our weight back oh our heels but to get propper posistioning we need to keep our weight forward so the weight is more on the balls of our feet. As soon as you get your positioning everything falls into place..
Click to expand...

actually when i hit reverse grip rows my wrists hurt....so i have to keep it light. I have a problem with str8 barbell curls as well. If i had an EZ curl bar I could probably hit higher weight pain free
 
Just killing it in here man. Sorry I have been scarce. If you don't make it over to mine I got my first actual workout in Saturday and have DOMS like a mofo right now. LOL
 
GoHardOrGoHme said:
actually when i hit reverse grip rows my wrists hurt....so i have to keep it light. I have a problem with str8 barbell curls as well. If i had an EZ curl bar I could probably hit higher weight pain free
Click to expand...

I am the same way Andres, straight bar curls and my forearms don't get along or wide grip curls on the ez-bar. We all have our limitations, it's how we work around them that makes things interesting. Sorry I have been awol from this log, I am sure I missed some crazy numbers as you always put up.
 
MrKleen73 said:
Just killing it in here man. Sorry I have been scarce. If you don't make it over to mine I got my first actual workout in Saturday and have DOMS like a mofo right now. LOL
Click to expand...

Im lurking brotha, just not posting too much...and really dont worry about being scarce. You know I wont take offense. But it is a pleasure when you do drop by

oufinny said:
I am the same way Andres, straight bar curls and my forearms don't get along or wide grip curls on the ez-bar. We all have our limitations, it's how we work around them that makes things interesting. Sorry I have been awol from this log, I am sure I missed some crazy numbers as you always put up.
Click to expand...

Dont be sorry...what I said with Kleen goes for you as well. And dont worry the numbers havent gotten crazy...yet.
 
Update with picture coming up very soon
 
Bench with Small review

So I just got over a small cold. The cold started the day I hit deadlifts...then got worse after deadlifts. Took some Cold-eze and was good to go on sunday. Strength wasnt at 100% but it wasnt a bad workout. I didnt like how I performed in the gym, nor am i satisfied with the workout as a whole but every lift is a blessing.

Bench Warm Up:
135x5
135x5
225x5

Working sets:
250x5
290x5
325x1
385x1
385x1
325x6

The percentages are the same except instead of hitting 3 sets of 5...ill go two sets of 5....one warm up for the singles weight...hit my singles...then keep going as if I never hit them.

Assistance:
Incline:
225x4
275x2
315x2...quick drop set
185x13

Perfect pushup:
25, 15, 10, 8


Review of Second Half of Super Swole Stack:

I can talk about how i feel my muscle more full, and more dense, and vascularity showing and what not...but I said to myself, "Andres...it's one thing to say it, it another thing to show them". So i took a quick pic or two so you can see what im seeing. Both were taken last night.

As far as strength goes....for getting over a cold, i cant complain. The number show Im not getting weaker, but stronger. I just know I am stronger so until i bring out my full potential I wont be satisfied.

Recovery is starting to improve, but the full blown super recovery hasnt kicked in it.
 

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Like an English Bulldog just thick and powerfull!
 
Gentlemen thank you very much for the compliments. I gotta deal with the lack of stature in the vertical realm so I might as well add as much stature horizontally right? Lol. Little by little I'll slowly add more and more muscle but Im looking for that dense muscle that is all power and performance. So you guys are letting me know im going in the right direction.


Also remember....Testopro and glycobol fill me out and harden me up very nicely. Even a week in you can start to see my muscles starting to look much more compact.


Updates:

Legs....2 days!!!

So Tuesday I got home late and hit some squats.Due to it being so late I only hit the heavy sets. Today I hit the lighter work so I had two days back to back with legs. Something I will not do often but one time may be enough of a shock to my body to induce some lean mass/strength increase.

Tuesday:

Squats:
135x10
135x5
225x5
315x5
350x5
400x5
455x9

Partial Squat from Top: (w/ walk out)
605 till failure

Partial Squat starting from bottom:
605 till failue


Wednesday:

Smith machine:
Squat:
2 plates: 10 reps
2 plates:10 reps

Front Squat:
2 plates 10 repts

Regular squats:
135x10
135x10
225x10
315x16

ATG narrow: (used this little machine that isolate the legs more)
Squats:
135x10
135x10

Bodyweight:
10(with holds in middle)

Leg Curls:
110x15
110x10
170x5

High Step Ups Holding 35lbs dumbells:
10 reps per leg
10 reps per leg

30 second of jumping and step ups till failure

2 scoops Golden Gain
1.5 scoops myofusion

2 hours later....ab ripper X with extra cardio.

Dinner Chicken Thighs
 
GoHardOrGoHme said:
Gentlemen thank you very much for the compliments. I gotta deal with the lack of stature in the vertical realm so I might as well add as much stature horizontally right? Lol. Little by little I'll slowly add more and more muscle but Im looking for that dense muscle that is all power and performance. So you guys are letting me know im going in the right direction.


Also remember....Testopro and glycobol fill me out and harden me up very nicely. Even a week in you can start to see my muscles starting to look much more compact.


Updates:

Legs....2 days!!!

So Tuesday I got home late and hit some squats.Due to it being so late I only hit the heavy sets. Today I hit the lighter work so I had two days back to back with legs. Something I will not do often but one time may be enough of a shock to my body to induce some lean mass/strength increase.

Tuesday:

Squats:
135x10
135x5
225x5
315x5
350x5
400x5
455x9

Partial Squat from Top: (w/ walk out)
605 till failure

Partial Squat starting from bottom:
605 till failue


Wednesday:

Smith machine:
Squat:
2 plates: 10 reps
2 plates:10 reps

Front Squat:
2 plates 10 repts

Regular squats:
135x10
135x10
225x10
315x16

ATG narrow: (used this little machine that isolate the legs more)
Squats:
135x10
135x10

Bodyweight:
10(with holds in middle)

Leg Curls:
110x15
110x10
170x5

High Step Ups Holding 35lbs dumbells:
10 reps per leg
10 reps per leg

30 second of jumping and step ups till failure

2 scoops Golden Gain
1.5 scoops myofusion

2 hours later....ab ripper X with extra cardio.

Dinner Chicken Thighs
Click to expand...

Damn nice workout GH.
 
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