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

Back day and carb re-feed

Alright gentlemen(pretty sure its only guys in here) today was back day and I will be hitting up a carb re-feed as well ending at about 7-8pm and started back at 1 pm.

Lift:

Deadlift goal was 3x3

Warmed up took a light jog and walk(2 blocks total) and stretched

Warm up sets:
135x10
135x5
225x5

Working sets:
325x3.....even though this is a working set i consider it in reality a warm up
370x3....ehh oh working set...i guess
420x6....not bad felt stronger today then my last deadlift day

Assistance work:
Hold 315 for as long as possible: didnt count seconds just held on till it fell

rack pulls: 455 and 525 no wraps. 525 i didnt lock out so i considered it was time to move on

rested about 10-15 minutes so I can really exert myself till failuere. the second part pf the routine last about 15 minutes. Breaks were very limited.

Warmed up with isolated spider row just to get blood pumping again:
95x10

Superset: Isolated spider(t-bar) rows/Pulls ups/ hammer curls
135x10/8/45x8
135x8/3/45x7
135x8/3/45x7

V-Pulls Ups assisted:
8
8
8

Isolated Dumbell rows:
45x5
45x5....feeling pretty burning out by now but im motivated by the pain MUAHAHA

Hammer curl super set
45x5...25x5
45x5...25x8....10xfailure

Shrugs pausing at top and bottom of motion:
135x10
135x10


2 scoops wheyology another scoop of isolate. Downed 2 glycobol and started cooking for the day.

Todays macros will look something like this:

Fat: 90 grams
Carbs: 400 grams
Protein: 250 grams

3 meals of filled pasta(ravioli and stuff like that from costco and some pot stickers with 1/2-1 cup of ice cream). Will have a total of 4 glycobol today.

Tomorrow I will eliminate carbs down to maybe 10-50 grams and raise fat to 150 or so.
 
Nice looking workout bro!! You must be loving the glycobol on high carb days, I know i do!
 
punthra said:
Nice looking workout bro!! You must be loving the glycobol on high carb days, I know i do!
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It's very enjoyable!!! After these huge carb meals i feel like all the carbs are cleared out in about 2-3 hours and im hungry again. I got one more meal left then ill probably hit up some isolate before bed.

On top of that my muscles fill out quite nicely. If i work it right its like a prolonged pump with no overflow. I dont feel pumped...i just look it. Shoulders, arms, chest, quads, traps, even forearms got the pumped appearance. Skeletal Glut 4 on overdrive sucking up all those carbs. And Na-R-ALA keeping BGL nice and low.

I take motivate to prevent the itis from creeping up on me since I cant afford a nap with all the studying that needs to be done. Wide awake and SWOLE!!!
 
Hey GH, here is the new log....
Invalid Link Removed
 
Quick update:

Today and tomorrow are my off days from lifting. Dont think I'll be getting much sleep tonight b/c i have a big biochem exam tomorrow.

As far as the stack goes....still feeling very Swole. Muscle feel full, vascularity is starting to increase, recovery is great, and this is all during a very stressful time of the academic school year. Around this time im usually fighting to keep my strength levels and now i feel like both physique and strength are on a rise. The only regret is that i cant be in the gym 5-6 days a week b/c of school. 3-4 days plus cardio will have to do for now.

Loving this stack!
 
GoHardOrGoHme said:
Quick update:

Today and tomorrow are my off days from lifting. Dont think I'll be getting much sleep tonight b/c i have a big biochem exam tomorrow.

As far as the stack goes....still feeling very Swole. Muscle feel full, vascularity is starting to increase, recovery is great, and this is all during a very stressful time of the academic school year. Around this time im usually fighting to keep my strength levels and now i feel like both physique and strength are on a rise. The only regret is that i cant be in the gym 5-6 days a week b/c of school. 3-4 days plus cardio will have to do for now.

Loving this stack!
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Great work Andres. With school and now a job and a workout schedule you deserve a nice day off.:)
 
pembroke3355 said:
Great work Andres. With school and now a job and a workout schedule you deserve a nice day off.:)
Click to expand...


Days off from lifting are torture....but necessary from strength. Ill just bide my rage for tuesday's bench press workout. MUAHAHAHAhA!!!!

Going to start hitting cardio in the mornings on at least 2-3 days that i dont lift. Feeling like its time to add in some cardio.
 
Man 4 workouts a week is money. If you feel alpha on your days of just think of the extra recovery you are getting feeling alpha WHILE rebuilding those muscles during rest.
 
dude this is such a sick stack... essentially this is my DREAM stack!! If I had the funds I would run it identical. Best of luck bro, I'll be in here poking around often to quite often :hitit:
 
MrKleen73 said:
Man 4 workouts a week is money. If you feel alpha on your days of just think of the extra recovery you are getting feeling alpha WHILE rebuilding those muscles during rest.
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You know you hit my mentality right on the money. Its the only way i can get away with 3 day a week lift days and not go crazy. I literally think about it as extra rest just to crush extra weight.

I want to incorporate 1 day a week..just calves. This will be on a cardio/non-lift day. Im sick and tired of my calves not developing at the same pace as the rest of my body.
 
tbarrows said:
dude this is such a sick stack... essentially this is my DREAM stack!! If I had the funds I would run it identical. Best of luck bro, I'll be in here poking around often to quite often :hitit:
Click to expand...

I would say....RUN IT!! Save up...buy a bottle here and there. Wait for sales if you have to. This is probably going to be a staple stack for me if this continues to get better like i expect it to. Ive been on it for 1 week and i already notice definite changes....on a natty stack...yeah its that good!
 
tbarrows said:
dude this is such a sick stack... essentially this is my DREAM stack!! If I had the funds I would run it identical. Best of luck bro, I'll be in here poking around often to quite often :hitit:
Click to expand...

we offer a iron clad customer satisfaction so if your not 100 % satisfied in what it says it does you can return it.
 
Trust me, this stack is absolutely amazing!!!
 
punthra said:
Trust me, this stack is absolutely amazing!!!
Click to expand...

For strength gains this stack can hold it's own with almost anything on the market. As I am on Epi I notice that the strength differences are not that pronounced over this stack... Yah I said it...
 
Holy crap Andres, you got yourself a stack there my friend. In for the madness and good luck attaining your goals.
 
tbarrows said:
dude this is such a sick stack... essentially this is my DREAM stack!! If I had the funds I would run it identical. Best of luck bro, I'll be in here poking around often to quite often :hitit:
Click to expand...

He is basically using 2 Swole Stacks along with 2 bottles of HGHpro and 2 Life support and 1 Perform. If you really wanted to run something like this PM me and I am sure I can make it sweet!!!:thumbsup:

And it is true we stand behind our products.:)
 
MORE POWER!!!!

MUAHAHAHA!! THE STRENGTH GAINS HAVE KICKED IN!!!

First off....i would like to say last nights 8 hour sleep was more then heavenly. Went to bed at 10 once i got home from work and classes and popped 4 HGHpro with 1 Stoked and passed out.

I woke up around 4 am thinking it was 10 am and I was late....I felt that rested. Then i realized it was dark...looked at my cell, i had 2 extra hours. I felt truly blessed! Woke up at 6 am took a little pre-workout and got read for the day and my lift.

So i would like to preface....last night was the first wink of sleep i had in 48 hours. My diet was on point though.

Today was bench:

Stretched out
Rotator warm up

Bench Warm up:
135x10
135x5
225x1
225x5

Bench working set...3x3:
260x3
295x3
330x5 NEW PR...but wait...i wasnt satisified...I didnt feel like i really pushed it so i went again after a small break

330x7!!! THIS WAS WHAT I WAS LOOKING FOR!! NEW PR....AGAIN!! I maybe had 1 more rep but i didnt want to go till failure. The rest of the work out was light assistance to develop weak points.


Assistance:
Barbell Incline:
225x9
225x6
225x5

Dumbell Incline:
70x8
70x10
70x8

Dips:
+50lb:9
+50lb:7
BW: 15

Post workout Nutrition: 2 scoops wheyology

30 minutes later:
8 ounces steak and broccoli
Fishoil 3 grams

3 hours later:
7 ounces steak and apple
Testopro, Stoked, Life Support

3 hours later:
12 ounces chicken breast
Fish oil 4 grams

3 hours later:
10 ounces chicken breast
Fish oil 3 grams

Pre-Bed: 4 HGHpro

Today is extremely Low Fat. Macro intake:

Fat 50 grams
Carbs 35 grams
Protein: 310 grams
 
GoHardOrGoHme said:
MUAHAHAHA!! THE STRENGTH GAINS HAVE KICKED IN!!!

First off....i would like to say last nights 8 hour sleep was more then heavenly. Went to bed at 10 once i got home from work and classes and popped 4 HGHpro with 1 Stoked and passed out.

I woke up around 4 am thinking it was 10 am and I was late....I felt that rested. Then i realized it was dark...looked at my cell, i had 2 extra hours. I felt truly blessed! Woke up at 6 am took a little pre-workout and got read for the day and my lift.

So i would like to preface....last night was the first wink of sleep i had in 48 hours. My diet was on point though.

Today was bench:

Stretched out
Rotator warm up

Bench Warm up:
135x10
135x5
225x1
225x5

Bench working set...3x3:
260x3
295x3
330x5 NEW PR...but wait...i wasnt satisified...I didnt feel like i really pushed it so i went again after a small break

330x7!!! THIS WAS WHAT I WAS LOOKING FOR!! NEW PR....AGAIN!! I maybe had 1 more rep but i didnt want to go till failure. The rest of the work out was light assistance to develop weak points.


Assistance:
Barbell Incline:
225x9
225x6
225x5

Dumbell Incline:
70x8
70x10
70x8

Dips:
+50lb:9
+50lb:7
BW: 15

Post workout Nutrition: 2 scoops wheyology

30 minutes later:
8 ounces steak and broccoli
Fishoil 3 grams

3 hours later:
7 ounces steak and apple
Testopro, Stoked, Life Support

3 hours later:
12 ounces chicken breast
Fish oil 4 grams

3 hours later:
10 ounces chicken breast
Fish oil 3 grams

Pre-Bed: 4 HGHpro

Today is extremely Low Fat. Macro intake:

Fat 50 grams
Carbs 35 grams
Protein: 310 grams
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SWEET!!!!!!!!!
 
Killer opportunity here!!

Invalid Link Removed
 
pembroke3355 said:
Sweet chance to be the first to try new supps. Also get in on crazy pre-release deals and the insane deals on our regular line of products.
Click to expand...

Can I sign up? lol
 
SQUAT MOFO!!

Another great night of sleep. 7 hours...felt like 10...Im loving the HGHpro. And recovery is at an all time high.

Workout: Squats 3x3

Warm up sets:
135x10
225x5
225x1
315x3

Working sets:
335x3
385x3
430x9

I asked my dad to measure my depth without shows. Im not only hitting parrallel, but im going slightly below to the point where it's close to my lowest wide squat depth. I'm really controlling the weight even with the lower depth AND im hitting rep ranges that are equal to or greater then my higher depth. Feeling very strong.

Assistance work:

Front Squat low: up 20 lbs from last squat day
155x10
155x10
155x9

Ham curls:
75x10
75x10
75x10

Stronger then last time

ATG squats:
135x8
225x5


2 scoop wheyology post workout.

Another great lift. 2 week review will be made this weekend.
 
GoHardOrGoHme said:
Another great night of sleep. 7 hours...felt like 10...Im loving the HGHpro. And recovery is at an all time high.

Workout: Squats 3x3

Warm up sets:
135x10
225x5
225x1
315x3

Working sets:
335x3
385x3
430x9

I asked my dad to measure my depth without shows. Im not only hitting parrallel, but im going slightly below to the point where it's close to my lowest wide squat depth. I'm really controlling the weight even with the lower depth AND im hitting rep ranges that are equal to or greater then my higher depth. Feeling very strong.

Assistance work:

Front Squat low: up 20 lbs from last squat day
155x10
155x10
155x9

Ham curls:
75x10
75x10
75x10

Stronger then last time

ATG squats:
135x8
225x5


2 scoop wheyology post workout.

Another great lift. 2 week review will be made this weekend.
Click to expand...


Great workout. It is a workout like that and I would have the jelly leg feeling leaving the gym. I use to love that feeling.
 
pembroke3355 said:
He is basically using 2 Swole Stacks along with 2 bottles of HGHpro and 2 Life support and 1 Perform. If you really wanted to run something like this PM me and I am sure I can make it sweet!!!:thumbsup:

And it is true we stand behind our products.:)
Click to expand...

Aww man that sounds tempting...
 
Man I am gonna have to check out that link. Can past reps qualify to be beta testers?


330x5, 330x7
GH you just did a total of 12 reps with my 1 rep max. I am gonna go kick rocks now...
 
MrKleen73 said:
Man I am gonna have to check out that link. Can past reps qualify to be beta testers?


330x5, 330x7
GH you just did a total of 12 reps with my 1 rep max. I am gonna go kick rocks now...
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My friend you know you can always test or log a product for us.:)
 
I'll be right back after I calm down...if i give a review right now there is a good chance of over exaggerations....Im on cloud 9 right now. Epic workout....yes epic....the good Lord has bestowed me with a blessing today out of the abundant genorosity of his infinite love....


Today was a good day in the gym!!
 
Shoulders

Every ounce of my strength is a gift from God himself. His to do what he wills. It is his to give more or his to take away. Either way PRAISE be to the God of ALL glory WORTHY of only the highest of praise!!!! He has given me strength I do not deserve, he has given me life when I deserve death...and no matter the trials I suffer, I suffer gladly for his glory.

Warm up:

Stetch out
warm up: 5 minutes shadow boxing
25lb dumbells (presses, laterals, just getting the shoulder warm)

Standing Military Press
5/3/1+

Warm up sets:
95x5
135x3

Working sets:
150 x5
170x3
190x5 NEW PR...now im repping more then my own body weight

Seated press with bar starting at top of head:
225x3
315x3!!!! NEW PR!!!
315x2

Standing Dumbell presses(one dumbell each arm):
70x1 PR
70x5 DOUBLE PR!!! (i rested up a little bit for this set and then got my sister to watch me...hidden older brother strength activated)

Side laterals:
25x20
25x20
25x12

Super Set: shrugs/side laterals
135x20/10x15
135x20/10x15
135x....didnt count just pausing as long as i could each rep till i fails/10x12


Ok...today was beyond my expectations....is this what is feels like on a hormonal cycle? My aggression was through the roof. My strength was on another level today. I felt unstoppable. I was tempted to go for 225 on military press....but decided i was pretty spent after 190 and just did some half reps(no locking out) so my body remember the weight.
 
GoHardOrGoHme said:
190x5 NEW PR...now im repping more then my own body weight
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Congrats really impressive there bud!! With every update you make me wanna order me this stack. Cant wait till after Christmas :You_Rock_Emoticon:
 
Great Shoulder workout Andre the strongman. In my opinion you do deserve your God given strength and I dont think it is arrogant to say you deserve it because you worked so hard for it.

It is great to be blessed to not have any mental or physical limitations from birth, yes and I thank God for being born a healthy person, and I also give myself credit when I do accomplish some thing I worked so hard for.
 
John Smeton said:
Great Shoulder workout Andre the strongman. In my opinion you do deserve your God given strength and I dont think it is arrogant to say you deserve it because you worked so hard for it.

It is great to be blessed to not have any mental or physical limitations from birth, yes and I thank God for being born a healthy person, and I also give myself credit when I do accomplish some thing I worked so hard for.
Click to expand...

I agree with John you bust your arse to get to get where you are. I love to see multiple PR,s.:)
 
2 week review

As promised here is my 2 week review:


It is no surprise that so far I have nothing but positive things to say about this stack 2 weeks in. Calories have been at or below maintenence and I am steadily gaining strength. Also I have but on a little weight on the scale and some size to boot.


Strength: for 2 weeks in i really cant imagine it getting better then this. I dont think ive tried a stack to kick in so quickly the 2nd time around and kick in so hard. Ive been busting PR's and controlling the weight a lot better.

Recovery: I was sore only 1 day after that leg workout...that's right....1 day. By saturday I had a little tightness in the legs but that's about it. Recovery is phenomenal on this stack.

Libido:......it's annoying...its ridiculously high....the minute i started to learn to control my naturally high libido i start this stack and it just gets thrown to sh*t.

Body Composition: Muscle are definitely becoming more dense and have a fuller appearance. Vascurity is up. For someone who really doesnt note physique too much and is more focused on strength...this stack is superceding my expectations. So much so that i have to really watch my diet b/c I'll gain weight very quickly on this stack. It's almost like my muscle take every calorie and use it for anabolic growth.


Additional comments: This stack is very much putting my body in that overall ideal environment for optimal performance. It truly is what i consider one of those ideal natty stacks b/c it allows you to truly reach that new level once you get your diet and routine down pat, theses supplements literally add that little edge you are missing. I love the fact i still got 6 weeks on this stack before i have to take a break. This is going to be a run ride!
 
Sounds pretty good so far...and there's still six weeks left :eek:
 
You're making huge progress here. It's all very impressive in any circumstances. Have you every thought of looking into the 5/3/1 variation that has singles built in? I believe its what Jim's new 5/3/1 for Powerlifting is based on.

If you want any info shoot me a PM. I have a spreadsheet and the posts that Matt Rhodes and Jim mention it.
 
Turk1976 said:
You're making huge progress here. It's all very impressive in any circumstances. Have you every thought of looking into the 5/3/1 variation that has singles built in? I believe its what Jim's new 5/3/1 for Powerlifting is based on.

If you want any info shoot me a PM. I have a spreadsheet and the posts that Matt Rhodes and Jim mention it.
Click to expand...

First off thank you fo the compliment.

Second, no Im not familiar with it and I think I definitely will want to try that out once I start prepping for a competition.

Im really still building up my joints and ligaments and just my body in general to be be able to handle singles on a regular basis. The amount im able to push in 1 single rep is usually much higher what i can work with so injury and stress becomes an issue. Right now with how my strength is increasing I have to be extra careful to avoid injury.
 
You have a PM...

This is the spreadsheet that I made to use for it. Everything is built out (except the accessory stuff) and pretty straightforward.

Just type in what you want to use for your calculations (usually 90% of your 1RM and the spreadsheet does the rest).

Let me know if you have any questions on the spreadsheet.

BTW, for anyone reading this variation was first posted by Matt Rhodes on Elites website.
 

Attachments

Deadlift

Here is today's workout. I had fun just going all out on back today.

Warm up
stretch out

Goal is 5x3x1

Warm up Sets:
135x10
135x5
225x5
315x3

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.

Assistance work:
Deadlift/power clean superset of fun:
315x8/140x3
315x8/160x2

Switched it and hit powerclean first then deadlift:

185x2/315x1 and i was spent

T-bar row:
45x8
90x8
135x8
180x5
225x5
275x3

Pull downs: didnt have lbs only numbers
9x10
13x8
16x5
16x5
8x15

I hit this other pull down machine for fun....didnt really count it just was a nice burn on my lats

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

Hammer Curls:
45x8
55x8
55x8

Str8 bar curls right after:
60x5
60x5

at this point my strength was pretty much diminished and I was happy with my workout so I stretched some more and called it a day.
 
Turk1976 said:
You have a PM...

This is the spreadsheet that I made to use for it. Everything is built out (except the accessory stuff) and pretty straightforward.

Just type in what you want to use for your calculations (usually 90% of your 1RM and the spreadsheet does the rest).

Let me know if you have any questions on the spreadsheet.

BTW, for anyone reading this variation was first posted by Matt Rhodes on Elites website.
Click to expand...

reps! I liked 5/3/1 the first time I did it. I am gonna look this over and might give this a shot next
 
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