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Anabolic Innovations SWOLE STACK starts Friday the 13th!

Its pretty much always nutrition . If your not eating you simply dont have the fuel to train hard and heavyi

(or too much cardio)
 
thanks guys.... Ill chalk it up to nutrition. I am very good about it normally.. I use myfitnesspal and hit my cals and macros religiously... just 2 days of not so good. guess I paid for it.

eating like a champ today (off day) and will tomorrow and see how tomorrow's workout goes!
 
StangBanger said:
thanks guys.... Ill chalk it up to nutrition. I am very good about it normally.. I use myfitnesspal and hit my cals and macros religiously... just 2 days of not so good. guess I paid for it.

eating like a champ today (off day) and will tomorrow and see how tomorrow's workout goes!
Click to expand...

Looking forward to you have an awesome workout
 
Remember diet is a HUGE part of your overall progress. If you diet isnt on point, dont expect your lifts to go up. As much as I love the Swole Stack, the stack goes to waste if your not making sure your diet is where it needs to be.

If you didnt eat much those days then what were you planning on lifting on? Think of your body like a car...no gas...no go. Food is your fuel that propels your body to greater heights.

Eat hardy, Rest thoroughly, and Lift big. Keep on truckin!
 
Ok... im chalking it up to eating poorly those 2 days because today was shoulders and I KILLED IT!!! added weight to every exercise today.

BB Military Press +5lbs
DB Military Press +5lbs
BB Shoulder Shrugs +20lbs
Front DB Raises +5lbs
Lateral Delt Raises +5lbs

Good workout today!!! not going to miss a meal again!

Thanks for the encouragement... I can get in my head sometimes and get in my own way.. I appreciate the motivation!
 
Glad to hear things went better for shoulders!
 
StangBanger said:
Ok... im chalking it up to eating poorly those 2 days because today was shoulders and I KILLED IT!!! added weight to every exercise today.

BB Military Press +5lbs
DB Military Press +5lbs
BB Shoulder Shrugs +20lbs
Front DB Raises +5lbs
Lateral Delt Raises +5lbs

Good workout today!!! not going to miss a meal again!

Thanks for the encouragement... I can get in my head sometimes and get in my own way.. I appreciate the motivation!
Click to expand...

Great workout.
 
ok today is basically day 1 of week 4 of starting the Swole..

I dont track 1RMs but for squats and deads so each day this week I will post week 1 working set and this week working set to see the differences and 1RMs for deads and squats...

So today was Legs...

Week 1
1RM Squats = 155lbs

Week 4
1RM Squats = 205lbs

sure its a low number but thats 50lb increase in 4 weeks... I hope to continue to make progress like this...
 
StangBanger said:
ok today is basically day 1 of week 4 of starting the Swole..

I dont track 1RMs but for squats and deads so each day this week I will post week 1 working set and this week working set to see the differences and 1RMs for deads and squats...

So today was Legs...

Week 1
1RM Squats = 155lbs

Week 4
1RM Squats = 205lbs

sure its a low number but thats 50lb increase in 4 weeks... I hope to continue to make progress like this...
Click to expand...

Very nice work bro.
 
Keep up the good work Stangbanger. Yup diet is more important than soo many relize they complain they have sucky genetics when in fact there diets do not match where they want to be physically.
 
John Smeton said:
Keep up the good work Stangbanger. Yup diet is more important than soo many relize they complain they have sucky genetics when in fact there diets do not match where they want to be physically.
Click to expand...

Agreed 1000%
 
Thanks again!

Well proof is in the pudding as they say... 2 days last week I had issues and I am convinced it was nutrition...

cuz today... was back day again where I failed last week... well not this week.

Week 1
Deadlift - 1RM = 245lbs
BB Rows = 85lbs x10
DB Rows = 30lbs x10

Week 4 (today!)
Deadlift - 1RM = 305lbs
BB Rows = 135lbs x10
DB Rows = 45lbs x10

Sooo motivating...

I know I have more in the DL but my grip is an issue... straps dont seem to help. Ill just have to work on my grip strength but I am happy as hell with my progress.

Thanks for the tips/motivation guys!
motivating as all hell.
 
HOLY GAINS BATMAN!!!

Now thats an impression jump! Keep this log rolling strong!
 
StangBanger said:
Thanks again!

Well proof is in the pudding as they say... 2 days last week I had issues and I am convinced it was nutrition...

cuz today... was back day again where I failed last week... well not this week.

Week 1
Deadlift - 1RM = 245lbs
BB Rows = 85lbs x10
DB Rows = 30lbs x10

Week 4 (today!)
Deadlift - 1RM = 305lbs
BB Rows = 135lbs x10
DB Rows = 45lbs x10

Sooo motivating...

I know I have more in the DL but my grip is an issue... straps dont seem to help. Ill just have to work on my grip strength but I am happy as hell with my progress.

Thanks for the tips/motivation guys!
motivating as all hell.
Click to expand...

Sweet bro.
 
StangBanger said:
Thanks again!

Well proof is in the pudding as they say... 2 days last week I had issues and I am convinced it was nutrition...

cuz today... was back day again where I failed last week... well not this week.

Week 1
Deadlift - 1RM = 245lbs
BB Rows = 85lbs x10
DB Rows = 30lbs x10

Week 4 (today!)
Deadlift - 1RM = 305lbs
BB Rows = 135lbs x10
DB Rows = 45lbs x10

Sooo motivating...

I know I have more in the DL but my grip is an issue... straps dont seem to help. Ill just have to work on my grip strength but I am happy as hell with my progress.

Thanks for the tips/motivation guys!
motivating as all hell.
Click to expand...

very nice and good to hear, any updates?
 
nothing substantial...

workouts going strong.

I did 80% of 1RM for worksets today so

5x165 x5 for Squats
2x205 just to push it (only got 1 rep at 205 last time)

did 100 calf raises holding 45lb plates just to change it up a little

the rest of last week was pretty damn good... BB rows I need to add weight tomorrow which I am looking forward to.

Gained 4lbs, still fit in my pants just fine.... getting compliments which I was surprised at... then I looked at pictures and was like WHOA!

I am thinking of switching to Nortons PHAT routine so that I can squat/dl 2x a week. I should probably be doing SS but I would lose my mind if I only hit the weights 3 days a week. Its in my blood... must... lift...

I have noticed the following more so this week, end of last week:

I just seem to be 'firm' - I guess I understand when ppl say their muscles are hard... especially in my shoulders/delts
My fuse is a little shorter than normal... I noticed it the other day after I got aggravated at things for no reason... nothing detrimental... just a little quicker to get aggravated.
Recovery is awesome... I have DOMS everyday which I actually like but it USED to be worse the second day after a workout, now its half what it used to be on day 2.

Swole Stack gets the thumbs up for sure.

I *think* I am going to lower my cals a little bit and go into more of a recomp mode for the next 4 weeks... really want to get rid of this spare tire.... everything else on my looks good... just not the midsection.
 
ok... 1 month progress pics.... I see solid gains even if slight... tricep fuller, bicep wider(if that makes sense), pec development and my pecs are the one group lagging behind big time...

sorry for the bad pics.. ill get better with them.

before:
Invalid Link Removed


1 month later:
Invalid Link Removed


def a little fat gain... but definitly stronger than I was a month ago!
 
StangBanger said:
ok... 1 month progress pics.... I see solid gains even if slight... tricep fuller, bicep wider(if that makes sense), pec development and my pecs are the one group lagging behind big time...

sorry for the bad pics.. ill get better with them.

before:
Invalid Link Removed


1 month later:
Invalid Link Removed


def a little fat gain... but definitly stronger than I was a month ago!
Click to expand...

Nice job bro.
 
BACK DAY... aka BEAST DAY!

Wow... totally zoned in today and feeling strong... love progress...

Deadlift
5x135 5x185 5x295 2x345 1x365 5x295
(last week max was 1x305)

BB Row

10x135 10x135 10x135 10x135 8x155

DB Row
10x50 10x50 10x50 10x50 9x50
(last week was 45lb db's)

Switched to over-under grip on DL's and that seems to be the trick... I think I could rip one off at 375+ was just spent when I thought about it.
 
StangBanger said:
BACK DAY... aka BEAST DAY!

Wow... totally zoned in today and feeling strong... love progress...

Deadlift
5x135 5x185 5x295 2x345 1x365 5x295
(last week max was 1x305)

BB Row

10x135 10x135 10x135 10x135 8x155

DB Row
10x50 10x50 10x50 10x50 9x50
(last week was 45lb db's)

Switched to over-under grip on DL's and that seems to be the trick... I think I could rip one off at 375+ was just spent when I thought about it.
Click to expand...

Nice job keep up the great work.
 
StangBanger said:
BACK DAY... aka BEAST DAY!

Wow... totally zoned in today and feeling strong... love progress...

Deadlift
5x135 5x185 5x295 2x345 1x365 5x295
(last week max was 1x305)

BB Row

10x135 10x135 10x135 10x135 8x155

DB Row
10x50 10x50 10x50 10x50 9x50
(last week was 45lb db's)

Switched to over-under grip on DL's and that seems to be the trick... I think I could rip one off at 375+ was just spent when I thought about it.
Click to expand...

back in 2007 I was pulling 415 using under/over and then I saw this video..when guys start using heavy weight the potential for a tear is much more possible and it happens a lot there are many videos

Invalid Link Removed

Layne Norton learned to do over/over for 600 lbs because of this. I use straps from now on on heavy sets
 
Ill work on my grip John, thats scary stuff...

So I just watched the entire "So you think you can squat" video series... and well... I think I am doing it wrong now! ARGH!!! I am going to probably go lighter weight today and really work on the things from that series.

What I picked up on:

I am definitly QUAD dominant.
My weight shifts heel toe heel toe through a squat...
knees going over toes.

all BAD BAD BAD....

I have a box just like in the vid so I might practice with box squats...
 
StangBanger said:
Ill work on my grip John, thats scary stuff...

So I just watched the entire "So you think you can squat" video series... and well... I think I am doing it wrong now! ARGH!!! I am going to probably go lighter weight today and really work on the things from that series.

What I picked up on:

I am definitly QUAD dominant.
My weight shifts heel toe heel toe through a squat...
knees going over toes.

all BAD BAD BAD....

I have a box just like in the vid so I might practice with box squats...
Click to expand...

It is all a process and I am sure you will make what ever adjustments that are needed.
 
Well... watching the So you think can Squat vids today.... PAID OFF BIG TIME!!!

Not saying my form is perfect yet, but really worked on the what I KNEW I was doing wrong based on the vids and well INSANE PROGRESS.

last week I 1RM'd 205...

today I repped 225 x 3!!!! WHAT?!?!?!? YEAH!!!!!

(this is in addition to some warmup/work sets of course).

I cant believe it... struggled last week to put 205 up one time and today I got 225 up 3 times... it was all form for sure!!! I think I had another rep or 2 in me but on the 3rd one I literally got so excited (was in disbelief honestly) that I had to rack on it on 3 just due to I started laughing I was so STOKED! (pun intended)

It's days like today where motivation goes thru the roof sure.

Swole stack is treating me good... feeling strong, upping the weights each session, muscles harder even at rest, vascular... be sad to see it end in a few weeks.
 
StangBanger said:
Well... watching the So you think can Squat vids today.... PAID OFF BIG TIME!!!

Not saying my form is perfect yet, but really worked on the what I KNEW I was doing wrong based on the vids and well INSANE PROGRESS.

last week I 1RM'd 205...

today I repped 225 x 3!!!! WHAT?!?!?!? YEAH!!!!!

(this is in addition to some warmup/work sets of course).

I cant believe it... struggled last week to put 205 up one time and today I got 225 up 3 times... it was all form for sure!!! I think I had another rep or 2 in me but on the 3rd one I literally got so excited (was in disbelief honestly) that I had to rack on it on 3 just due to I started laughing I was so STOKED! (pun intended)

It's days like today where motivation goes thru the roof sure.

Swole stack is treating me good... feeling strong, upping the weights each session, muscles harder even at rest, vascular... be sad to see it end in a few weeks.
Click to expand...

very nice.

I recommend just using straps I can lift way more with them
 
Just as quick as I have a 'bad' day.. I have a good day to put me back in the right mindset. I swear the Swole Stack is kicking in hard these past couple of weeks. I am up 4lbs since I started, def some fat around the midsection but def muscle too for sure. Weights are up significantly from week1 to now.

Shoulders today, added 10lbs to my overhead press and still hit reps except for last set!

significant changes in body composition too... visible triceps without flexing, same with delts... wicked cool.

oh an AI reps... odd question probably just in my head but since starting my second bottles I noticed these bottles smell a LOT stronger than my first bottles did. I know odd... but my first bottles barely had an odor while these second bottles have a strong odor, especially the testopro. I dunno... definitly feeling the second bottles punch more than the first but that could be just build up or in my head.
 
week 7 and still taking names and kicking ass... back day...

check this out:
Week 4 numbers
Deadlift - 1RM = 305lbs
BB Rows = 135lbs x10
DB Rows = 45lbs x10

Week 7(this week/today) numbers
Deadlift - repping 305 as my work sets (5x135 just to loosen up, 5x225, 5x305, 5x305, 5x305)
BB Rows = 155lbs x8 ( I lowered reps to 8 from 10 a couple weeks ago) 5 sets
DB Rows = 52.5lbs x10 (5 sets) this is my max weight db so I need to go get some heavier dumbbells - anyone have a source?

I did some other stuff today, not sure what its called but sorta pullups but 'lying down' with feet on the edge of the bench
reverse flys of course to...

How long do newbie gains last? Ill be so bummed when it slows down!

I really feel the swole stack effectiveness these past couple of weeks... weeks 1-4 not so much, weeks 5-7 definitly feeling the effects. Just overall muscle hardness, vascularity and strength are just there more so than ever.
 
That's definitely some nice improvements in a short period of time. 1RM ---> working set, nice :D
 
chugging along on the SWOLE stack...

chest day and lifts are up! im still a weakling chest wise but im up to 155 from 135 a couple weeks ago for reps.. finished with a 3x165... god my bench is embarrasing but as long as the number increases steadily I wont cry too much.

Did lots with DB's today and definitly feel like it hits the chest harder than the bb so thanks for that advice. Now I need new DB's cuz I can definitly press more than these 52.5's (max I have)... just need to find a deal on some heavier DB's.

looking forward to some of those new products AI is coming out with.. Ill be stocking up on the recoverpro too!
 
Ok this run is DONE! Overall I am happy with it.

Notes:

Bacne actually cleared up on this run... hope it doesnt come back. It was never bad but it was there... now its smooth!
Sleep was AWESOME... I think I will miss the HGHPro the most
Progress every workout... lifts are all up!

I dont have my stuff here but here are some lift increases from this 8 week (and my 10th week total) of lifting. No 1RM's this week so any listed are last week. Otherwise I will list working set weight from week 1 and now.

week 1 working set--> week 8 working set

Squat (no 1rm known but I did rock 225lbx3 last week)
135lb-->205lb

Deadlift (1RM of 365 last week)
225lb-->315lb

Flat Bench(no 1rm known)
105lb-->165lb

BB Curl
55lb-->85lb

BB Rows
85lb-->145lb

For 8 weeks I am very happy with my progress. I am new to free weights (10 weeks total) and used a Bowflex prior to this. Free Weights Rule!

Ill be running this stack again in the future at some point I am sure.

I am most happy with my Deadlift... I know I can probably pull 380 this week.

I love Squats... they beat the crap outta me but I love them.

I have no chest muscles cuz clearly I cant bench worth a damn but have been using db's and I think it has been helping as progress picked up when I started db pressing in addition to bb pressing.

Thanks AI for a great product... cant wait for all my AI stuff to arrive from the sale ( I ordered a ton of stuff).
 
hit a 185x1 on flat bench today... thats my new 1RM and even though its low I am happy with that for only 2 months of free weights!

onward and UPWARD!
 
how old are you?

I can understand hitting one rep maxes if your young and want to increase strength over size- at first- . In addition what are you goals to be more of a power lifter strength athlete or bodybuilder?
 
35 in a month...

I was just curious where I stood strength wise after 2 months... I dont aim for them regularly.

Intersetingly right now my goal is just to be healthy, lean. If I read everything correctly I train primarily for strength, size being secondary. Im not doing this for a specific purpose really... Im too old to start anything worthwhile so I just want to be able to take my shirt off at the beach and not look like a p*ssy... and of course be strong enough to back it up (no I dont pick fights but I think big and weak=theghey)
 
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